foody

Ingredients

 1 tbsp yeast

 4 tbsp caster sugar

 150ml / 5 floz milk (warmed)

 225g / 8oz plain flour (plus extra for dusting)

 ¼ tsp salt

 50g/2ozbutter (melted)

 1 free range egg, (beaten)

 300ml/ 10 ½ floz vegetable oil (for deep frying)

 Filled food source of your choice (e.g. jam, custard, etc.)

Method

1) Mix the yeast with a ½ teaspoon of the sugar, and 2 tablespoons of the warm milk. Place in a warm place to rest for 15 mins, or until frothy.

2) Sift the flour and salt into a large bowl, stir in 1 tablespoon of sugar.

3) Make a well in the flour, and pour in the yeast mix, the rest of the milk, the melted butter, and the egg. Mix to make a dough, and then knead, cover the bowl and leave to stand for 45 mins or till dough has doubled in size.

4) On a floured work surface, knead the dough for five mins, then divide into 12 balls, and place in a warm place, for upto 30 mins or until the have doubled in size.

5) Heat the oil in a deep pan, until it reaches 190c / 375f or a cube of bread dropped in sizzles, and turns golden in 30 secs. (CAUTION! HOT OIL IS DANGEROUS, AND SHOULD NOT BE LEFT UNATTENDED.)

6) Gently lower the dough balls, one at a time, into the hot oil, in batches of 2-3 and fry for 3-5mins, or until golden brown, and then carefully turn over. Take from the oil and drain on kitchen paper.

7) Roll the hot doughnuts in the remaining sugar, make a small slit in the doughnut with the tip of a knife, and fill with the filling of your choice.

Ingredients

• Calorie controlled cooking oil spray

• 1 medium onion (sliced)

• 2 garlic cloves (thinly sliced)

• 2 celery sticks (trimmed and thinly sliced)

• 400g/ 14oz tin chopped tomatoes

• 1 vegetable stock cubes

• 1 tsp dried mixed herbs

• 2 medium carrots, or 2 yellow peppers, (cut into 2cms/1in chunks)

• 400g/14oz tin of butter beans (drained and rinsed)

• 1 head young spring onions( approx. 125g 4 ½ oz, trimmed and sliced)

• Sea salt & freshly ground black pepper

Method

1. Spray a large non stick saucepan with oil, cook the onion, garlic, celery, and carrots or peppers, gently for 10mins stirring regularly until softened.

2. Add 750ml 26fl oz, water, and the chopped tomatoes, crumble over the stock cube, and stir in the dried herbs. Bring to the boil, then reduce the heat to simmer and cook for 20mins

3. Season the soup with salt and pepper, add the spring greens, butterbeans, return to a gentle simmer, and cook for a further 3-4 mins, until the greens are softened. Season to taste, and serve in deep bowls.

Ingredients

• 170g/6oz self raising flour

• 170g/6oz plain flour

• 1 ½ tsp salt

• ½ tsp bicarbonate of soda

• 290ml/ ½ pint buttermilk

Method

1) Preheat oven to 400f/200c/gas 6

2) Tip the flours, salt and bicarbonate of soda, into a large mixing bowl and stir.

3) Make a well in the centre, and pour in the buttermilk, mixing quickly with a large fork to form a soft dough. (depending upon the absorbency of the flour, you may need to add a little milk if the dough seems too stiff, but should not be too wet or sticky!)

4) Turn onto a lightly floured surface and knead briefly.

5) Form into a round, and flatten the dough slightly, before placing on a slightly floured baking sheet.

6) Cut a cross on the top and bake for about 30 mins or until loaf sounds hollow when tapped.

7) Cool on a wire rack.

To make the buttermilk add 4 squeezes of lemon juice to 290ml to milk, a clotting or cheese like effect should take place.

Ingredients

For the five-spice soda bread

• 250g/9oz wholemeal flour

• 200g/9oz strong white bread flour, + (extra for dusting)

• 1tsp fine salt

• 1tsp bicarbonate of soda

• 1tbsp Indian five spice, (cumin, mustard, fenugreek, nigella, and fennel seeds)

• 400ml/14fl oz buttermilk, (see tip below)

For the lentils

• 100g/5 ½ oz red split lentils

• 1 bay leaf

• 1 dried red chilli

• ½ tsp turmeric

• ½ tsp fine salt

• 75g/ 3oz of unsalted butter

• 5 garlic cloves, thinly sliced

• Handful of fresh coriander approx. 10g (roughly chopped)

Method

1) Preheat the oven to 200g/180c fan, gas mark 6, line a baking tray with baking paper

2) For the soda bread, put the flours, salt, bicarbonate of soda and five spice into a large bowl, and mix well. Make a well in the centre, and add over half the buttermilk*. Bring the dough together by hand adding more of the buttermilk if needed, (you may not need any more.)

3) As soon as the flour is absorbed, and the dough comes together, lightly flour the work surface, tip the dough into it, and roll it into a neat ball. Place on a baking tray. Using a sharp knife make a cut down the centre vertically, and then the same horizontally to form a cross, cutting all the way down to the base. Bake on the middle shelf for 30 mins, until bread is golden and sounds hollow when tapped on base. Put on a wire rack to cool.

4) While bread is baking, wash the lentils rinsing them till the water runs clear. Put the lentils into a pan with 1 ltr cold water, the bay leaf, red chilli, turmeric, and salt. Bring to the boil and leave to simmer for 30 mins. After the 30 mins, the mixture should be thicker, and the lentils will have broken up.

5) Melt the butter on a small frying pan over a medium heat, add the sliced garlic, and fry till golden brown. Pour the garlic + the butter into the lentils, and mix through. Now add the chopped coriander and take the pan off the heat. Serve the warm lentils with chunks of the soda bread.

*if you don’t have buttermilk, just mix 4 tbsp of lemon juice, or white wine vinegar, with 400g of milk, leave for 5mins until curdled.

Ingredients

• 290g roasted red peppers (drained)

• 200g cherry tomatoes (halved)

• 1 garlic clove (crushed)

• 100ml vegetable stock

• 1tsp paprika

• 1tbsp olive oil

• 4tbsp ground almonds

• 1 red jalapeno chilli (to your taste, can be omitted)

• Black onion seeds

Method

1. Place the roasted peppers, into a blender with the cherry tomatoes & chilli.

2. Add the garlic, olive oil, & the ground almonds.

3. To make the vegetable stock, add ether 2 vegetable stock cubes/ or 2 to 3 tbsp of vegetable bouillon to 100ml boiling water.

4. Add the stock to blender.

5. Blitz until smooth.

6. Heat till piping hot before serving.

7. Serve with black onion seeds.

Can be frozen

Serves 2

Ingredients

• 2 tbs butter

• 1 onion (roughly chopped)

• Garlic (optional)

• 1 tbs plain flour

• 600g vegetable stock

• 450g/1lb tomatoes

• 1 tbs tomato puree

• Fresh or dried/basil

• Salt & pepper to taste

Method

1) Melt butter into a saucepan. Add onion and fry gently until softened, (add garlic also)

2) Add tbs of flour, and stir and fry on a low heat, stirring until a sandy texture, be careful not to burn!

3) Add the stock, a little at a time, whisking to keep smooth, until all the stock has been added, then add the tomatoes and the tomato puree

4) Cover and simmer on the lowest heat, for ½ to 1 hour, until the tomatoes are well and truly softened and the colour is nice and even. Be sure to stir a few times to prevent sticking.

5) You now need to sieve the soup, pushing with the back of a wooden spoon, stirring and scraping, to get all the juices through, then discard the pips, onion and peel.

6) Return to heat for a minute or so, and add basil, salt and pepper to taste

Serves 8

Ingredients

• 2 ltrs of vegetable stock

• 200g uncooked pearl barley

• 2 large carrots (chopped)

• 2 sticks of celery (chopped)

• 1 400g tin of chopped tomatoes

• 1 courgette (chopped)

• 1 400g tin chickpeas (drained)

• 1 onion (chopped)

• 3 bay leaves

• 1 tsp garlic granules

• 1 tsp caster sugar

• 1 tsp salt

• ½ tsp ground black pepper

• 1 tsp dried parsley

• 1 tsp curry powder

• 1 tsp paprika

• 1 tsp Worcestershire sauce

Method

1. Pour the vegetable stock into a large pot.

2. Add the barley, carrots, celery, tomatoes, courgette, chickpeas, onions and bay leaves.

3. Season with garlic granules, sugar, salt, pepper, parsley, curry powder, paprika, and Worcestershire sauce.

4. Bring to the boil.

5. Then cover and simmer, over a min-low heat for 90 mins.

6. The soup will be thick, you can adjust this by adding more stock, or barley, to be desired.

7. Remove bay leaves before serving.

GOOD

Bean sprouts, butternut squash, carrots, celery, courgettes, chilli, chives, cucumber, aubergine, green beans, ginger, lettuce, olives, parsnip, parsley, red peppers, pumpkin, potato scallions/spring onions (green part), spinach, sweet potato, tomato, mussels, bananas, blueberries, cantaloupe, cranberry, honeydew/gala melons, clementine, dates, grapes, grapefruit, kiwifruit, lemon, lime, mandarin, orange, passion fruit, papaya, pineapple, raspberry, breads, wheat free/gluten free pasta, buckwheat noodles, porridge, corn flakes, rice bran, rice krispies, almonds (max 15), barley (small doses), crispbread, corn cakes, macadamia nuts (max 10), oats, oatcakes, peanuts (max 15), pecans (max 15), pine nuts (max 15), polenta, crisps, pumpkin seeds, (max 1-2 tsps), quinoa, rice cakes, rice crackers, sesame seeds (max 1-2 tsps), sunflower seeds (max 1-2 tsps), sorghum, tortilla chips, walnuts (max 10), white rice, wheat free rye, golden syrup, glucose, maple syrup, sugar, aspartame, saccharin, sucralose, clear spirits, fruit & herbal tea, lemonade (low quantities) fizzy drinks (cola etc.), soya milk, wine & beer (1 drink), brie cheese, butter, camembert cheese, dairy free choc pudding, eggs, feta cheese, gelato, hard cheese, lactose free milk, parmesan cheese, rice milk, sorbet, Swiss cheese, tofu.

BAD

Garlic (avoid at all costs), onions (avoid at all costs), artichoke, asparagus, avocado, baked beans, beetroot, black eyed peas, Brussel sprouts, broad beans, broccoli, butter beans, cabbage, cauliflower, chickpeas, fennel, green pepper (green ball pepper), lentils, kidney beans, leeks, mushrooms, okra, peas, soy beans, scallions/spring onions (white part), apples, apricots, blackberries, cherries, lychee, honey, nectarines, peaches, pears, plums, canned fruit in apple/pear juice, watermelon, biscuits, bread crumbs, cakes, egg noodles, regular noodles, pastries, pasta, wheat bread, wheat cereals, couscous, pistachios, rye, semolina, sugar free sweets, agave, fructose, high fructose corn syrup (HFCS), inulin, isomalt, maltitol, mannitol, sorbitol, xylitol, milk chocolate, FOS (fructooligosaccharides), oligofructose, beer, dandelion tea, fruit and herbal teas with apple, orange juice (in quantities over 100ml), sugar free fizzy drinks, sports drinks, rum, wine (if more than 1 glass), custard, ice cream, margarine, milk (cows/goats/sheep), soft cheese, cheese with added sugar, yogurt, coca powder.