Spicy Bean & Tomato Eggs

Spicy Bean & Tomato Eggs
Spicy Bean & Tomato Eggs

You may or may not know that I’ve been suffering with bubonic plague since Christmas. Bubonic plague/bronchitis, same difference. Anyway, aside from the coughing, fever and wheeziness, the worst side effect has been my loss of appetite. Yes dear reader, pigs have flown, hell has frozen over, Tara Reid is a healthy size 12 and Corrie Heale isn’t hungry.
So seeing as it’s the end of the world, we might as well have breakfast. Well you can, I’ll cook it, stare at it, pick at it and then cough all over it. Don’t worry, if I ever get hungry again I’ll pick bits of it out the bin. I’m sure it will taste just as delicious with bin juice on it, it did last time. Bon appetite!

Spicy Bean & Tomato Eggs
Serves 1 / Takes 10- 15 minutes
Ingredients:

2 spring onions
1 Tbs hot sauce
2 large eggs
3 tomatoes chopped
Salt and pepper
Half can kidney beans
Fry light
Large handful chopped coriander

Method:
1. Cook the spring onions in fry light for 3 minutes. Add the chopped tomatoes, hot sauce and season with salt and pepper and cook for another couple of minutes. Finally add the beans and fresh coriander and cook on a medium heat for another 5 minutes until the mixture is a bit soft. This won’t take long.
2. Finally make two wells in the mixture and crack your eggs into them. Cover the pan with foil and cook for 2-3 minutes. Serve straight away in the pan with toasted bread for dunking. Yum!

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If you’ve had a go at making my spicy eggs or any of my other recipes I’d love to hear about it. @corrieheale corrie.heale@gmail.com

Green minestrone

Green Minestrone

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Poor and fat week is coming to a close my follower chums but fear not, here’s one more jolly slimming, jolly cheap recipe to send you on your merry way… I would write more but I’m tired and can’t be bothered.


Green minestrone
Serves 6 / Hands on time 30 mins / Total time 40 mins / V* Vn* 
Spray oil or 1 tsp rapeseed oil
1 medium white onion, finely chopped
2 medium carrots, peeled and chopped
3 celery sticks, finely chopped
8 leaves of savoy cabbage or 2 handfuls or kale, roughly chopped
1 small baking potato, cubed
1 leek, roughly chopped
1.5 litres vegetable stock (I use 2 Knorr stock pots)
75g orzo pasta
30g fresh basil
2 garlic cloves, roughly chopped
Parmesan* or vegetarian Italian hard cheese, grated to serve (optional)
Drizzle of extra virgin olive oil to serve (optional)

*Make it vegan by leaving out the parmesan
* Parmesan (Parmigiano Reggiani) is always made using animal rennet, therefore it is not vegetarian. Substitute for Italian hard cheese if applicable.

❄ Once cooled, suitable for home freezing. Consume within 3 months. 

Method
1. Cook the onion and the leek in the oil on a medium heat for 10 minutes or until soft (add a dash or water to help them steam and cook faster without adding more oil). Meanwhile, chop the carrots, potato, cabbage and celery into roughly 1cm pieces and add them to the softened leek and onions. Cook for a further 5 minutes.
2. Add the stock, give it a good season with salt and pepper and bring to the boil. Once boiling turn the heat down and simmer for 15 minutes.
3. Add the Orzo pasta and continue to cook for another 10 minutes. Meanwhile, in a mini blender or food processor, blitz the fresh basil, garlic and 8 Tbs of the vegetable soup water together, until you have a watery green liquid. Add this to the soup and give it a good stir.
4. Ladle into bowls, sprinkle with parmesan (optional) and drizzle with extra virgin olive oil. Serve with bread and butter.

Green Minestrone
Green Minestrone

If you’ve had a go at making my soup or any of my other recipes I’d love to hear about it. @corrieheale corrie.heale@gmail.com

Poor Man’s Spinach & Chickpea Couscous

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Look, I know I just did a couscous recipe but like I said in my previous post, I’m poor and a bit fat so give me an effing break… Also, I appear to only have a giant bag of couscous in my cupboard so should probably try and make some sort of dent in it. Anyway, if I find myself becoming too bored of couscous I can always try and feed some to my new housemate, a small disgusting mouse I’ve decided to call Vince. He moved in last week while Max the dog was on holiday, not cool. So not only do I have my poverty and fatness to contend with but now I have to try and evict Vince if I’m ever to coax my terrified boyfriend out of the bedroom.
Anyway enough about Vince, lets talk couscous, again… Sigh. I went to Barcelona on my 20th birthday with my first boyfriend who ended up stealing all my stuff (but that’s another story). Anyhow, there wasn’t much I could eat but one restaurant made me a sautéed chickpea and spinach dish which I remember thinking looked rubbish but it was actually really delicious. It’s a little weedy by itself though so I’ve put it with some couscous and feta. If you’re feeling frisky you can try topping it with a poached egg… I hope you don’t mind if I don’t though, the realisation that I went to Barcelona over 10 years ago just made me feel sick… Vom

Poor Man’s Spinach & Chickpea Couscous
Serves 2/ Takes 20 minutes / V
Make it vegan: Leave out the feta 
80g Couscous
150ml Vegetable stock (use half a stock cube)
Half a chopped white onion
2 Crushed garlic cloves
1 De-seeded Jalapeno pepper (optional)
1/2 tsp turmeric
1 Can of chickpeas, drained and rinsed
200g Fresh spinach
2 Spring onions, chopped
100g feta, crumbled
Salt & pepper
Spray oil

Method:
1. Pop your couscous in a big bowl and cover with the stock. Give it a brief stir with a fork, cover with cling film and put to one side.
2. Spray a pan with oil and add the onion, garlic and the chilli on a medium heat. Add water as and when you need to, to prevent the vegetables from burning and allowing them to steam. Add the drained chickpeas, the turmeric and cook for a couple of minutes. Season with salt and pepper.
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3. Start adding the spinach a handful at a time, allow it to wilt before adding another handful. (Keep adding a couple of tbs of water to the mix as you go, again to prevent burning and to help the spinach steam).
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4. Once you’ve wilted all the spinach, season with salt and pepper and put to one side to cool slightly.
5. Remove the cling film and start raking the couscous with a fork to make it nice and loose. Add your warm chickpea mixture to the couscous and give it a good stir. Finely chop the spring onions and incorporate them into the couscous.
6. Finally, top with feta cheese and serve.
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If you’ve had a go at making my couscous or any of my other recipes I’d love to hear about it. @corrieheale corrie.heale@gmail.com

Spicy Carrot & Lentil Soup 3 Ways

Spicy Carrot & Lentil Soup
Spicy Carrot & Lentil Soup

Woke up feeling old, obese and poor. Something must be done before I turn into Kirstie Alley, a plus size Scientologist who married her cousin… At least she was married though right? Not that I want to marry my cousin, although he is very nice but unfortunately he’s already married… Look, I don’t want to marry my cousin! We’re getting off topic.
I think that’s enough talk of incest for one Sunday, lets talk about carrots. I always seem to end up with a ton of carrots in the fridge at the end of the month, so this soup is really good at using them up. Also, this recipe isn’t just cheap, it’s low fat, so this time next week I expect to look less like Kirstie Alley and more like Miranda Kerr please, thank you.
Although, eating the same old soup for lunch everyday makes me want to kill myself at the best of times, so I’ve managed to adapt the recipe throughout the week to help change things up a bit. I’ve made 3 of my favourite variations to try and keep it as exciting as possible (well, as exciting as lentil soup can be).

Spicy Carrot & Lentil Soup 3 Ways
Serves 4 / Takes 30 minutes / V Vn 🌶
Make it vegan: Leave out greek yogurt and egg variations
1 large white onion, chopped
2 garlic cloves, crushed
Half a red chilli, deseeded and finely chopped
1 tsp cumin
1 tsp turmeric
8 Carrots, peeled and roughly chopped
4 Handful of red lentils
1.5 Litres of vegetable stock (I use 2 knorr vegetable stock pots)
Spray oil (I use fry light)
Salt and pepper
(Once cooled, suitable for home freezing)
Additional extras: Sweet potato, a couple of free range eggs, fresh spinach, chickpeas and greek yogurt.
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Method:
1. Roughly chop the onion, half the chilli and crush the garlic. Add to a pan with a bit of spray oil, the cumin and the turmeric and fry until the onion has softened. Keep adding a bit of water to prevent the vegetables from burning, this also helps them steam and cook faster.
2. I’m too lazy to peel my carrots so I just roughly chop them and add them straight to the onion mixture. (The soup gets blended at the end so don’t spend ages chopping everything perfectly)

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3. Cook the carrots for around five minutes, add the stock, the lentils and season. Bring to the boil and then simmer gently for about 20 minutes.

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4. Take the soup off the heat and blitz with a hand blender or food processor (I use a hand blender). So that’s it!

Now, if you want to jazz up your soup see my 3 variations below…

Variation 1: Add a boiled egg, a chopped red chilli and some chilli flakes.

Variation 2: In a frying pan add a can of chick peas, a crushed garlic clove and a bit of spray oil, plus a couple of tbs of water and season. Add a whole bag of spinach one handful at a time and cook down. Season with every handful. Also, continue to add spoonfuls of water to keep the mixture moist (gross word, sorry). Top with chopped fresh coriander and half a jalapeno chilli. This makes quite a lot so whatever I don’t use I keep in the fridge and top a baked sweet potato with it the next day.

Variation 3. Chop a sweet potato into wedged and spray them with spray oil on a baking tray. Season with chilli flakes and salt. Roast at 200c (180c fan) for half an hour whilst your soup is simmering. Serve with a greek yogurt and a sprinkle of salt and black pepper.

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Spicy Carrot & Lentil Soup
Spicy Carrot & Lentil Soup

I later enjoyed pouring all the variations into one bowl and eating them all together like some sort of monster. YUM!
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If you’ve had a go at making my soup or any of my other recipes I’d love to hear about it. @corrieheale corrie.heale@gmail.com

Courgette & Spring Green Lumaconi (pasta)

Courgette & Spring Green Lumaconi (posh pasta)
Courgette & Spring Green Lumaconi (posh pasta)

Lumaconi what now? Don’t worry, I didn’t know what is was either until I stumbled across it in my beloved Sainsbury’s and thought “that pasta looks like snail shells, I MUST HAVE IT!”… But you can use any shape of pasta you like, normally I’d use wholewheat but I’ve had a crappy week so thought I’d go wild and treat myself. I know, I’m out of control.
I actually make this meal a lot during the week because it’s healthy, easy and versatile, like a Birds Eye Potato Waffles. Okay so maybe not THAT versatile but I do like to turn this meal into a delicious pasta salad the next day.
Also, I think it’s worth noting that I find the humble courgette, the soggy wet blanket of all the cooked vegetables, that’s why I prefer to grate it. A cold pre-cooked courgette makes for a rather unpleasant slimy pasta salad situation.

Courgette & Spring Green Lumaconi (pasta) 
Serves 2 / Takes 20 minutes / V🌶
Make it vegan: Leave out the feta cheese
Half a white onion, finely chopped
1 Courgette, grated
4 Handfuls of spring greens (Kale, leeks, cabbage… Anything green really)
2 Garlic cloves, crushed
1 Medium red chilli, chopped
Pinch of chilli flakes
140g Pasta (I used lumaconi but any will do)
Half a pack of feta cheese
Handful of pitted black olives in brine, roughly chopped
Half a bunch of fresh mint, roughly chopped

TIP: Add these ingredients to your shopping list if you want to turn your leftovers into a pasta salad the next day…
Half a packet of rocket
Whole avocado
Avocado oil or extra virgin olive oil
1 Tbs houmous

Method:
1. Chop your onion, half the red chilli, garlic and soften in a pan with a bit of spray oil on a medium heat. Once the oil has absorbed fry in a bit of water until soft. Grate your courgette and add to the pan along with the spring greens. Season well and keep adding a bit of water to keep the ingredients moist (sorry, gross word but necessary).
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2. Boil the kettle and add it to around 140g of pasta. I like my pasta really soft like an old woman with no teeth but if you prefer it al dente then follow the packet instructions.
3. Whilst your pasta and greens are cooking half your olives and chop the mint, feta and the rest of the chilli. By the time your pasta is cooked your greens should be done so take them both off the heat and drain your pasta. Pour straight into the saucepan with the greens and mix well.
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4. Finally top with the mint, feta, olives and chilli and combine as best you can without getting it all over the floor… No, that didn’t happen to me and no I didn’t get a dog hair in my mouth when I ate a pasta shell off the floor… I need a bigger pan.
5. Pour into a bowl, sprinkle with chilli flakes and a drizzle of extra virgin olive oil.
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PASTA SALAD: I’ve saved half of my pasta to turn into pasta salad tomorrow, this is how you make it… Take your refrigerated pasta, put it in a big bowl and combine it with half a packet of rocket and chopped avocado. Pour onto a plate, drizzle with avocado oil and a sprinkle of chilli flakes. Serve with a dollop (or half a tub) of houmous. You don’t have to use avocado oil but I think it tastes better if you do.

Courgette & Spring Green Lumaconi
Courgette & Spring Green Lumaconi
Spring Green & Avocado Pasta Salad
Spring Green & Avocado Pasta Salad

If you’ve had a go at making my Lumaconi or any of my other recipes I’d love to hear about it. @corrieheale corrie.heale@gmail.com

Smoky mixed bean chilli

Smokey Black Bean Chilli
Smokey Black Bean Chilli

It’s been 25°C in London this week, so naturally I thought I’d make a nice bowl of refreshing chilli – good one.
I’ve got a bit of a love hate relationship with chilli, it’s often the rubbish vegetarian option I get offered in pubs. Time and time again, it’s a sad, watery can of tinned tomatoes with a few beans floating in it – often reminds me of what you see splattered on pavements outside bars and kebab shops after a night out – appetising.
However, my version is robust, bold and sexy, so forget nights out, lets have a night in and curl up with a bowl of the good stuff.


Smoky mixed bean chilli
Serves 4 / Hands on time 20 mins / Total time 45 mins  V Vn Df Gf 🌶
1 tsp rapeseed oil
½ red onion, chopped
1 medium carrot, grated
1 tbs tomato purée
1 large or 2 tomatoes, roughly chopped
2 cloves of garlic, crushed
1 can chopped tomatoes
1 can of black beans, rinsed and drained
1 can of kidney beans, rinsed and drained
2 tsp smoked paprika
½ tsp chilli flakes (optional if you like it hot)
1 tsp Marmite
½ vegetable stock pot, I use Knorr
1 corn on the cob, kernels removed or 1 small can drained
28g fresh coriander, chopped
1 lime, cut into wedges


Method
1. Fry the onion in the oil over a medium heat until softened (add a dash of water to help the onion steam and cook faster). Meanwhile, peel and grate the carrot and put to one side. Once the onion has softened, add the garlic, smoked paprika and the chilli flakes and give it a good stir. Add a dash more water and cook for a couple more minutes.
2. Drain and rinse the beans, before adding them to the pot along with the tomato puree, tinned tomatoes, fresh tomatoes and grated carrot.
3. Add the stock pot along with the Marmite and give it a good stir before seasoning and bringing to the boil.
4. If using fresh corn, remove the kernels by standing the sweetcorn on its head and running a sharp knife carefully down the sides slowly (the kernels can tend to go everywhere, so proceed with care). Add to the chilli.
5. Turn the heat down and simmer for 20 mins (now is a good time to roughly chop the coriander). Remove from the heat, stir in the coriander and squeeze over the juice of a lime. Serve either on the top of a baked sweet potato, with rice, guacamole and good dollop of sour cream.

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If you’ve had a go at making my chilli or any of my other recipes, I’d love to hear about it. @corrieheale corrie.heale@gmail.com


V– Vegetarian    Vn– Vegan    Gf– Gluten free    Df– Dairy free   🌶– Spicy
– Suitable for home freezing once cooled. Consume within 3 months.


 

Edamame Noodle Stir Fry

Edamame Noodle Stir Fry
Edamame Noodle Stir Fry

Stir fry?… BORING! I know, I know but I have a job and sometimes I’m too tired to make a silly cauliflower tarts from scratch. However, if you like noodles and you want something fast, easy and healthy then this recipe may change your life forever or in the very least, make you laugh because it’s so easy and very ‘cheaty’ (not a word, I know).
Have I mentioned how much I loath chopping up vegetables? Well if I haven’t I’m going to say it again but ruder “I f**king HATE f**king chopping up f**king vegetables” (especially butternut squash, in the past a butternut squash has made me feel very violent). No butternut squash in this meal though so I can assure you, you’re quite safe. Anyway, I’m pretty poor right now and have discovered the wonder of the pre-chopped stir fry mix (cue angelic holy music). Sainsbury’s do several varieties for about £1.70 each, they’re glorious. My current favourite is the edamame bean one (I know, I’m dangerously middle-class).
Oh, and sorry mum for swearing but then again you raised me, so really you should take responsibly. Right, lets crack on, I have a bath running.

Edamame Noodle Stir Fry
Serves 2 / Takes 20 minutes
 / V
Make it vegan: Use rice noodles instead of egg noodles
1 Packet stir fry mix (edamame stir fry 300g)
1 nest of fine egg noodles (I know they say 1 per person but trust me, it’s too much)
Reduced salt dark soy sauce (or whatever soy sauce you have in your cupboard)
Half a pack of Quorn chicken (optional).
Glass of water
Spray oil

Method:
1. Spray a big-ish frying pan with oil and literally throw the entire stir fry mix into it  (I don’t own a wok but if you do feel free to use it). I don’t actually stir fry food on a very high heat, medium will do, I nearly always burn it if it’s too high.
2. Then I chuck on my Quorn if I’m using it, don’t use a whole pack though, use half and freeze the rest for another time.
3. Instead of adding more oil when the mixture looks a bit dry use your soy sauce instead. I’m pretty liberal with it and tend to use a quarter of a bottle at a time. If you don’t want to add that much though use water instead, this encourages the veg to steam rather than fry. I always keep a glass of water next to me when I’m cooking, it’s very handy for when things start looking a bit too ‘burny’ (again not a word but who are you, the word police? No! So lets continue)
4. Boil your kettle and pop your noodles on as soon as your vegetables start looking soft, this should only really take 10 minutes max. Turn off the heat.

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5. Once your noodles are cooked don’t instantly drain them and throw them on top, you need to combine it properly. Take it off the heat, fork up some of the noodles straight out the water and put them into the stir fry. Mix together and then add another forkful. The extra water from the noodles helps keep the dish loose. You don’t want a giant lump of noodles surrounded by very soy saucy vegetables. No, no one wants that.

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If you’ve had a go at making my noodles or any of my other recipes I’d love to hear about it. @corrieheale corrie.heale@gmail.com

HOUMOUS WEEK: Baked Falafels

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I love falafels, but as I’ve been on a diet for about a hundred million years I’m not keen on deep frying them. So I came up with a baked version, now I can eat falafels everyday for the rest of my life. Thank god for that. You’ll need some sort of food processor or hand blender for this recipe, I wouldn’t try mashing them by hand, life’s too short.

Baked Falafels
Makes 14 falafels / Prep 20 mins + 20 mins cooking / 🌶
2 cans of chickpeas (don’t just use any old supermarket own brand, they’re never soft enough. I use Napolina or any Middle Eastern brand)
2 garlic cloves
1/2 tsp mild chili powder
1 tsp ground cumin
1 tsp ground coriander
Packet of fresh coriander (31g)
2 tbs wholemeal flour
3 tbs water
Salt and pepper
Spray oil
1 egg
Some extra wholemeal flour for the coating
(Suitable for home freezing, before baking. If cooking from frozen add 5 extra minutes to cooking time. Freeze for up to 3 months). 

Method:
1. Preheat the oven to 180C (160C fan). Line a large baking tray with baking parchment, spray with oil and put to one side.
2. Drain and rinse the chickpea’s and pop them in a bowl. Chuck in all the other ingredients apart from the egg and mix together. Don’t forget to season with a generous amount of salt and pepper. IMG_3995
3. I use a hand blender to smoosh my falafel mix but you can bung it all into a food processor if you have one. Be careful not to over process it though, it’s nice to have a coarse texture and the odd chickpea 2
4. In a separate bowl beat the egg and sprinkle a fair bit of wholemeal flour on a large plate for the coating. Season the flour with salt and pepper and then rub your hands in it. Rolling the falafels can get really messy so it’s important to dust your hands with flour after each falafel you make. 3
5. Roughly scoop up a tbs of the mixture and with your hands roll it into a ball. Plop your ball into the egg mixture and then roll it in the flour until evenly coated. Put to one side, rub more flour on your hands and repeat the process roughly 13 times. 4
6. Give your hands a quick wash and carefully arrange your falafels on the baking tray and give them a little squash down with your fingers. 5
7. Give the falafels another quick spray with oil, sprinkle with salt and pepper and pop them in the oven for 10 minutes. Take them out, turn over each falafel (be careful not to burn your fingers) spray with oil one last time and put back in the oven for another 10 minutes. 6
8. Congratulations! You’ve made falafels, you clever clever thing. What I tend to do now is freeze half the batch and put the rest into wraps and salads for my lunches. They last about 5 days in the fridge. 7

If you’ve had a go at making my falafels or any of my other recipes I’d love to hear about it. @corrieheale corrie.heale@gmail.com

Spaghetti Bolognese

Quorn Spaghetti Bolognese
Quorn Spaghetti Bolognese

So Quorn, hmm. Not really sure how I feel about it if I’m honest, but it works really well in this dish, mainly because I adapted it from a meat recipe. When I was a kid, I used to get furious bolognese envy. I’d look over at my best friend Philippa shovelling forkfuls of cascading spaghetti into her mouth, flecked with delicious, oily meat and cheddar cheese. I would then woefully look down at my plate, a lone soggy stuffed pepper staring up at me, I wish I was dead… Okay so that’s perhaps a little dramatic, but I wanted to create a decent alternative to bolognese that would make little Corrie very happy. I now cook it all the time and everyone loves it, it’s cheap (about £3 per portion) and easy, although it does take a couple of hours in the oven so I always make it on a lazy Sunday. Enjoy!
(Oh and I use a hand blender in this recipe to blend the vegetables but just because I do this doesn’t mean you have to. Simply chop your veg up smaller, blending doesn’t make much difference, I just prefer the texture).


Spaghetti Bolognese
Serves 4 / Hands on time 30 mins / Cooking time 1 – 2 hours / Mf 
You’ll need: A hand blender/ food processor. A oven-proof cooking pot with a lid.
1 tsp olive oil
1 white onion, roughly chopped
2 medium carrots, peeled and roughly chopped
2 celery sticks, roughly chopped
350g Quorn mince
150ml semi skimmed milk
150ml vegetarian white wine*
1 can plum tomatoes
1/4 tsp nutmeg
Large handful of black olives in brine, drained
300g wholewheat spaghetti
Extra virgin olive oil
100g Parmesan* or vegetarian alternative (you can actually use any cheese you fancy, I used my homemade goats cheese)
Handful of fresh basil


Mf– Meat and fish free  – Suitable for home freezing
❄ This 
bolognese is suitable for home freezing once cooled. Store in an airtight container for up to 3 months. 
*Most wines are unfortunately not vegetarian or vegan, due to products used in the ‘fining’ process. Wine makers are also under no obligation to disclose if they have used animal products on the label. Vegetarian and vegan wines are available in most supermarkets.
* Parmesan (Parmigiano Reggiani) is always made using animal rennet, therefore it is not vegetarian. Substitute for Italian hard cheese if applicable.


Method
1. Preheat your oven to 160°C/140°C fan/gas mark 3. In a large oven-proof pot, on a medium heat, sweat the onion, carrot and celery in the oil (if the onions start to stick, add a dash of water to prevent the vegetables from burning and to help them steam).
2. Once soft, take off the heat and roughly blend the vegetables with a hand blender or food processor. Return to the heat and add the mince and the milk. Cook for a few minutes until the milk has absorbed before adding the tinned tomatoes. Break the plum tomatoes up a bit with a spoon and add the white wine, olives, nutmeg and a generous sprinkle of salt and pepper.
3. Put the lid on a jar and cook slowly in the oven for up to 2 hours, stirring halfway through.
4. Remove from the oven and serve on top of spaghetti, with torn fresh basil, a drizzle of extra virgin olive oil and a good crack of salt and pepper.

 

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If you’ve had a go at making my bolognese or any of my other recipes I’d love to hear about it. @corrieheale corrie.heale@gmail.com