Gather friends for a bonfire night supper that won’t cause your waistline to explode!
BRAISED SAUSAGES ON CELERIAC AND APPLE MASH
This lighter take on traditional bangers and mash harnesses the sweet, earthy flavour of celeriac.
Serves 4
Preparation and cooking time: 50 mins
Per serving: 384kcal, 21.4g fat – 6.7g saturates – 33.2g carbs, 8.8g sugars, 16.1g protein, 5.2g fibre, 1.2g salt
Celeriac 1, about 500g, peeled and cut into chunks
Granny Smith apple 1, peeled, cored, and diced
Small white potato 1, peeled and diced
Shallot 1, diced
Bay leaf 1
Reduced-sodium chicken stock or vegetable stock 600ml
Small pork sausages 4, at least 95% pork content
Olive oil 1tbsp
Flat-leaf parsley small handful, finely chopped
Salt
Freshly ground black pepper
Method
Combine the celeriac, apple, potato, shallot, and bay leaf in a saucepan. Cover with water.
Bring to the boil over a high heat and then cook at a steady simmer until the celeriac and apple are tender to the tip of a knife, about 10-12 mins.
Drain well, reserving a small cup of the cooking liquid and discard the bay leaf. Return the solids to the saucepan they were cooked in and mash until smooth, adding a little of the reserved water to loosen as needed.
Season to taste with salt and pepper. Cover and keep warm to one side.
Bring the stock to a simmer in a saucepan over a moderate heat. Add the sausages, partially cover with a lid, and poach until cooked, about 10-15 mins, turning from time to time.
Remove from the stock to a plate lined with kitchen paper. Once cool enough to handle, split in half.
Heat the olive oil in a large non-stick frying pan set over a moderate heat until hot. Add the sausages to the pan, cut side down, frying until golden-brown, about 3-4 mins.
If needed, reheat the celeriac mash before dividing between serving bowls. Sit the sausages on top and sprinkle with chopped parsley.
HEALTH BENEFIT: Celeriac is rich in phosphorous, which helps your body regulate its metabolism. Having a healthy metabolism means you’re more likely not to be overweight.
CHILLI CHICKEN IN TOASTED FLATBREAD
Homemade wholemeal flatbreads are quick and easy to whip up. Paired with a smoky chicken filling, they are the perfect all-in-one meal that won’t spike your blood sugar level.
Serves 4
Preparation and cooking time: 50 mins
Per serving:
399kcal, 9.9g fat – 1.8g saturates – 42.0g carbs, 8.7g sugars, 34.4g protein, 6.0g fibre, 0.5g salt
For the flatbreads:
Wholemeal flour 200g, plus extra for dusting
Avocado oil, 2tsp
For the filling:
Smoked paprika, 2tsp
Ground cumin ½ tsp
Ground coriander ½tsp
Red chilli powder 1 pinch
Salt ½tsp
Freshly ground black pepper ¼tsp
Skinless boneless chicken breasts 2, cut into strips
Olive oil 1tbsp, plus extra for brushing
Lemon ½, juiced
Large carrot 1, shredded or julienned
Green pepper 1, cored, seeded, and cut into strips
Sweet chilli sauce 4tbsp
Method
For the flatbreads: Place the flour in a bowl. Add the avocado oil and stir in 100-125ml warm water, mixing until a rough dough forms; you may need to add a little more water if too dry or more flour if too wet.
Turn out onto a lightly floured surface and knead until smooth and elastic, about 4-6 mins. Divide into four pieces, rolling them into balls.
Working one by one, flatten out the dough into rounds with your fingers and then roll out into 15cm rounds with a lightly floured rolling pin.
Dust with flour underneath and on top to prevent them sticking. Cover with a dry tea towel until ready to cook.
For the filling: Stir together the paprika, cumin, coriander, chilli powder, salt, and pepper in a bowl.
Add the chicken, stirring to coat in the spice. Drizzle over the olive oil, turning to coat. Cover and set aside.
Preheat a pan over a moderate heat. Then you can add the chicken, sautéing until cooked through, about 6-8 mins.
Remove from the pan to a plate and squeeze over some lemon juice. Loosely cover with aluminium foil.
Clean the pan by wiping with kitchen paper. Working one by one, place flatbreads in pan, cooking until slightly puffed and charred, turning once, about 2-3 mins.
So when you’re ready to serve, fill the flatbreads with chicken, carrot, and green pepper. Spoon over the sweet chilli sauce before folding and serving.
HEALTH BENEFIT: Compared to plain flour, wholemeal flour contains high levels of dietary fibre, which is good for your gut bacteria.
BICERIN
(a chocolate and coffee drink, from Turin)
This classic Alpine hot drink combines the deep, rich flavour of dark chocolate with the roasted, smoky notes of freshly brewed espresso to create an ideal cold weather warmer.
Serves 4
Preparation and cooking time: 10 mins
Per serving:
169kcal, 10.7g fat – 6.3g saturates – 16.8g carbs, 12.5g sugars, 4.2g protein, 2.5g fibre, 0.1g salt
Skimmed milk 500ml
Vanilla extract ½tsp
Salt 1 pinch
Dark chocolate 100g, at least 70% cocoa solids, finely chopped
Freshly brewed espresso 60ml, or very strong coffee
Method
Combine the milk, vanilla extract, salt, and chopped chocolate in a small heavy-based saucepan.
Bring to the boil over a moderate heat, whisking constantly. Once boiling, cook for 1 min until the mixture is slightly thickened.
Remove from the heat and stir in the espresso. Divide between four small cups and serve immediately for best results.
HEALTH BENEFIT: Dark chocolate may reduce cravings, according to research published in Phytotherapy Research. What’s more, a study from the University of Nottingham found coffee stimulates your brown fat, which helps you use up calories.
BAKED FRUIT
This warm pudding is the perfect antidote to chilly autumn nights when the temperature drops. Find the sweetest berries possible as this dessert contains no added sugars and relies on sweetness from the fruit.
Serves 4
Preparation and cooking time: 45 mins
Per serving:
89kcal, 0.3g fat – 0.0g saturates – 21.7g carbs, 7.5g sugars, 0.8g protein, 2.9g fibre, <0.1g salt
Bramley apples 2, peeled, cored and diced
Oranges 2, peeled, pith removed, and segmented
Blackberries 100g
Vanilla extract 1tsp
Ground cinnamon ½tsp
Salt 1 pinch
Method
Preheat the oven to 180C/gas mark 4. Line a rimmed baking tray or roasting dish with a sheet of greaseproof paper.
Toss all the ingredients together in a mixing bowl with 2tbsp water. Turn out onto the greaseproof paper and scrunch the paper around the fruit to enclose.
Bake for 20-30 mins until the fruit is very soft.
Remove from the oven and let it cool briefly before carefully unwrapping and serving.
HEALTH BENEFIT: Blackberries are a great source of the trace mineral manganese, which is crucial in helping regulate blood sugar levels via its interaction with insulin.
APPLE WARMER
A non-alcoholic spiced cider is a real treat on bonfire night; loaded with warming spices and flavours, this recipe can be adapted for larger groups by doubling or even tripling
the quantities.
Serves 4
Preparation and cooking time: 25 mins
Per serving:
89kcal, 0.1g fat – 0.0g saturates – 21.4g carbs, 21.4g sugars, 0.2g protein, 0.9g fibre, 0.0g salt
Cloves 4
Whole star anise 3
Small cinnamon sticks 2x8cm lengths broken into pieces
Cloudy apple juice 500ml
Small Cox’s apples 2, diced
Orange 1, peel only, pared and sliced
Method
Place the cloves, star anise, and broken cinnamon sticks on a small square of cheesecloth. Bring the cheesecloth around the spices, tying it at the top with kitchen string.
Place the spice bag, apple juice, diced apple, and orange peel in
a saucepan. Stir in 500ml water.
Bring to a steady simmer and then reduce to a gentle simmer, cooking for 15 mins.
Remove the juice from the heat and let cool briefly before ladling into cups or mugs.
