Save time, avoid common mistakes and and elevate your bakes with these clever baking shortcuts. Even seasoned bakers are sure to find something new to try out...
Whether you’re an experienced baker looking to finesse your technique or a novice hoping to boost your confidence, any hack that makes baking just a little easier or faster is worth giving a try. So we turned to our team of experts to get their smartest hacks – ready for you to try in your next baking session. These tips will make baking easier, more efficient and just that little bit more foolproof, helping you achieve more professional results. And with the Great British Bake Off final just around the corner, there’s never been a better time to sharpen your baking skills. Read on to discover our very best baking hacks, complete with explanations and ideas for when to use them. With these hacks up your sleeve, you can achieve greater results with less stress and more enjoyment, whether you’re baking a classic lemon drizzle, chewy cookies or showstopping celebration cake. Happy baking! 1. Crinkle your baking paper for a perfect fit Do you often find yourself struggling to get baking paper to sit neatly in a tin? Lining cake tins or trays with baking paper can be fiddly, especially when it springs back or refuses to stay put. The solution? Scrunch up your baking paper into a tight ball, then unfold it and smooth it out before lining your tin. The creases make the paper much more pliable and easier to tuck into the corners and curves without springing back, resulting in a neater lining and less risk of your bake sticking or losing its shape. Try this hack when lining cake tins for a Victoria sponge or traybake recipes for a fuss-free set-up and easier removal after baking. 2. Spoon trick for sticky ingredients Measuring out honey, golden syrup or treacle can be a sticky business, with half of it left clinging to the spoon, making it tricky to measure accurately as well as wasting precious ingredients. To stop this, dip your spoon in hot water first or measure out a little oil before the sticky ingredient. This creates a thin barrier, making the syrup slide off easily and ensuring you get the full amount into your mixture. It also means less mess to clean up. This trick is especially helpful in recipes for flapjacks, sticky toffee pudding or any recipe that calls for syrup, treacle or honey. 3. Bring eggs to room temperature quickly Many cake recipes call for eggs at room temperature as they blend better with other ingredients and help create a lighter and more even texture. If you’ve forgotten to take your eggs out of the fridge in advance, put them in a bowl of warm (not hot) water for about five to 10 minutes. This brings them up to temperature quickly, helping your ingredients combine better and allowing you to get on with your bake without delay. Use this hack for classic sponge cakes, meringues and cupcakes. 4. Make your own buttermilk in minutes Buttermilk is a key ingredient in many bakes, from scones to pancakes, adding a subtle tang and helping bakes rise. But it’s not always in the fridge. The good news is there's no need to dash to the shops; to make your own, add a tablespoon of lemon juice or vinegar to 250ml of milk in a jug, mix then leave it at room temperature for five to 10 minutes until the milk has thickened slightly. It won’t thicken as much as traditional buttermilk, but it’s a great substitute when making soda bread or fluffy pancakes (you can also use it as a marinade for fried chicken or for salad dressings). Don’t worry if the mixture looks curdled or has small white lumps in it, it will be fine once cooked. 5. DIY brown sugar Run out of brown sugar halfway through a recipe? No problem. For a quick substitute, mix one tablespoon of molasses into 200g of caster sugar. Stir well until the mixture takes on a sandy, caramel colour and texture. This quick fix gives you the same rich, full flavour and denser texture needed for chewy cookies, fruit cake or any recipe where brown sugar adds depth of flavour and moisture. 6. Blitz up your own icing sugar No icing sugar in the cupboard? Instead of dashing to the shops make your own at home by whizzing granulated or caster sugar in a food processor, blender or spice grinder until it turns into a fine powder. Sieve before using for the smoothest finish. How fine you can get your sugar will depend on the efficiency of your equipment. A powerful blender will give a much better outcome than an ordinary one. It will also depend on what type of sugar you start with. Granulated sugar will give you a more even grind, but it’s unlikely you’ll be able to make quite as fine a powder as commercial sugar, so don’t expect it to be as smooth if you use it in icing, for example. Use your homemade icing sugar for buttercream, dusting or royal icing, or use to make this lemon drizzle traybake or iced blueberry & lime cheesecake. 7. DIY piping with a ziplock bag If you don’t have a piping bag or nozzle to hand, simply fill a sturdy ziplock or sandwich bag with your icing then snip a small corner off. You can cut a small or large hole depending on the effect you want. This simple trick lets you pipe neat swirls, dots or lines with control and minimal fuss. This hack is perfect for decorating cupcakes, biscuits and cakes or filling éclairs. 8. Grate butter for faster softening Softened butter is crucial for creaming with sugar, but waiting for fridge-cold butter to reach the right consistency can be time-consuming. Speed things up by grating cold butter on a box grater. The thin small shreds will soften much more quickly at room temperature and will blend more easily into your mixture. This is a real timesaver for classic bakes, from cakes and scones to biscuits. 9. Dip your knife in hot water for clean slices For neat, professional-looking slices of cake, brownies or traybakes, dip your knife in hot water and wipe it dry before each cut. The heat helps the blade glide through the icing and sponge, reducing crumbs and preventing the icing or ganache from smudging. Make sure to wipe and reheat the knife between slices for the cleanest results. This is especially effective for rich chocolate cakes, cheesecakes and sticky traybakes. 10. Use an ice cream scoop for even cookies For perfectly uniform cookies, use an ice cream scoop to portion out your dough. This ensures every cookie is the same size, helping them bake evenly as well as looking more professional. This hack is ideal for chocolate chip cookies, oat biscuits or even for portioning cupcake or muffin batters. What if you don't own a scoop? If your cookies have spread too much when they come out of the oven, use a pastry cutter or glass larger than the cookies and shuffle them inside it to make them perfectly round. Then leave to cool on the tray. 11. Slash bread with a razor for decorative crusts To achieve those beautiful, artisan-style patterns on homemade sourdough, use a sharp razor blade or baker’s lame to score the dough just before baking for clean, precise cuts. The cuts allows the loaf to expand in the oven and prevents random cracks, as well as giving your bread a professional appearance. 12. Use dental floss for cutting dough Have you ever tried cutting dough with dental floss? Next time you're thinking of baking cinnamon buns, try using unflavoured dental floss to slice through the dough like butter for clean cuts every time. This hack works for cake, too – to neatly slice a sponge into layers, wrap a piece of thread or unscented dental floss evenly around the circumference, then pull the ends tightly to cut through. Give this hack a go with our cinnamon bun recipes, from caramel apple cinnamon buns and sourdough cinnamon buns to our cinnamon pecan sticky buns. 13. Use cake strips for flat, even sponges If you’re after perfectly flat cake layers for stacking, try using cake strips. These are fabric strips soaked in cold water and wrapped around the outside of your cake tin before baking. They help the cake cook more evenly, preventing domed tops and reducing the need for trimming. This trick is especially useful for celebration cakes and layer cakes. 14. Mark out pavlova on baking parchment Achieving a perfectly round pavlova can be tricky if you’re just guessing the size. For even, consistent results, use a pencil to lightly draw a circle (or the desired shapes) on the non-stick side of your baking parchment. Flip the parchment over so the pencil marks are underneath, then pipe or spoon your mixture within the lines. This simple hack guarantees your pavlova will be perfectly round and your other bakes will be uniform in size – essential for professional-looking results and even baking. It’s especially useful for showstopper desserts, and also makes it easier to portion and present your bakes beautifully. It also works for identically sized macarons, eclairs and profiteroles. One more meringue hack: freeze for ease Older egg whites create more volume when whisked than fresh ones. To break down fresh egg whites, freeze them, then defrost. Or, use frozen egg whites you have left over from another recipe that just used the yolks. 15. Flatten domed cupcakes with a glass jar Cupcakes rising with a domed top is a common issue, especially if you’re aiming for a smooth surface to decorate with icing or fondant. Instead of trying to slice off the tops (which can get messy), grab a clean glass jar while the cupcakes are still warm from the oven. Gently press the base of the jar down onto each cupcake for a few seconds. The gentle pressure flattens the dome, giving you a perfectly even surface that’s ideal for icing and ensures every cupcake looks uniform and neat. This hack is particularly handy if you’re planning to pipe buttercream swirls or want to create a flat canvas for more intricate decorations. Try it next time you bake chocolate, red velvet or vanilla cupcakes. View oEmbed on the source website
10 twists on macaroni cheese that will level up your weeknight dinners
Feeling a bit fuzzy or need some comfort? Make our classic macaroni cheese then discover our popular twists, including mash-ups with fish pie, moussaka and lasagne.
Macaroni cheese is a staple comfort dish for autumn and for good reason. We love its crispy golden exterior, breaking away to reveal piping hot macaroni baked in a velvety and gooey cheesy sauce. This American dish has reached new heights in recent years, with twists on the classic even appearing on supermarket shelves. There's little more comforting or rewarding, however, than a bowl of homemade macaroni cheese. That's why we've listed our popular twists on the classic, meaning you can enjoy cheesy pasta perfection while experimenting with new and exciting flavour combinations. See our recipe for a classic macaroni cheese, then discover our exciting twists below. You can also check out more of our comforting macaroni cheese recipes. 1. Macaroni cheese lasagne Combining two of our favourite comfort food dishes, this macaroni cheese lasagne hybrid is an instant crowdpleaser. Serving 6-8, it's a great way to feed the whole family, with any leftovers perfect for next day's lunch. And who knows, the family may prefer it to the classic! Find more lasagne dishes with our collection of lasagne recipes, vegetarian lasagne recipes and healthy lasagne recipes. 2. Southern-style mac ‘n’ cheese Take macaroni cheese to new heights by adding roasted sweet potato and pepping it up with a pinch of cayenne. It also features American mustard and a generous grating of nutmeg. Find more American-inspired dishes here, featuring our version of American sloppy joes. 3. Butternut squash & sage macaroni cheese Combining creamy squash with earthy sage, this hearty macaroni cheese practically sings autumn. Including 1 of your 5-a-day, this version serves up to eight – it's freezable too, making it perfect for batch cooking. Try more of our freezable pasta bake recipes and freezable vegetarian recipes for quick, easy dinners. 4. Truffled macaroni & smoked haddock bake Round out this cheesy pasta classic with a moreish combination of smoked haddock and truffle. If you're hosting, you can assemble it the night before and finish in the oven the next day. See more winning fish suppers with our smoked haddock recipes and mixed fish recipes. 5. Macaroni cheese with crunch crumb We've upped the ante by topping macaroni with a golden crunch crumb – simply drape over pancetta slices and scatter with the cheddar, bread cubes and spring onions. It's macaroni cheese, made even more comforting. Achieve golden, bubbling pasta perfection with these top 20 pasta bake recipes and freezable pasta bakes. 6. Fish pie mac ’n’ cheese A cross between macaroni cheese and fish pie, this popular hybrid makes for a crowdpleasing and filling family dinner. The dish freezes well, so you can make ahead if you like for busy weeknights. Get ahead in a busy week with our freezable recipes, including pies, curries, stews and soups. 7. Microwave macaroni cheese Fancy a comforting macaroni cheese quickly, without too many pots and pans to wash up afterwards? Look to your microwave - and our three-cheese recipe. Ready in just 25 minutes, it's our speediest macaroni recipe to date, making it a real keeper of a recipe. Discover more easy microwave recipes for speedy dinners. 8. Cheeseboard macaroni cheese Throw any leftover cheese lurking in the fridge into this super creamy macaroni cheese. We used Cheshire, cheddar and camembert, plus extra hard cheese for the topping. Browse our collection of cheesy pasta recipes for more comforting weeknight dinners. 9. Green bean mac ’n’ cheese Boost your macaroni cheese while upping your veg intake by adding runner and green beans into the mix. Top with pumpkin seeds for added crunch and serve with a peppery rocket and watercress salad. Discover more veg-packed bakes in our vegetarian pasta bake collection. 10. Vegan mac and cheese Macaroni cheese gets a vegan makeover so everyone at the table can enjoy. The recipe is quick and easy to make, so it's a great midweek meal for the family. Dive into more vegan pasta recipes, including our vegan carbonara and vegan bolognese. Enjoyed this? Discover more classic recipes with a twist… 10 twists on fish pie 10 twists on classic carbonara 10 twists on chocolate chip cookies 10 twists on cinnamon buns
Eat more, cook less: batch cooking recipes for budget dinners
Get ahead with food prep for the week with our delicious and filling batch cooking recipes, so you can freeze any leftovers for a speedy midweek meal.
Looking for interesting and flavourful recipes to batch-cook? Batch cooking meals will save you time and stress, so they're perfect for when you need dinner, fast. Its also a great way to save money, because you only have to turn the oven on once. All of the dinner ideas shared below freeze well, so you can freeze portions for speedy meals as and when you want them. Pick your favourite from aubergine parmigiana, spiced meatball stew, Mexican-style pulled chicken chilli and more. Just getting started? See our batch cooking for beginners guide to learn more tips and tricks. Next, take a look at our vegan batch cooking ideas for budget meat-free dinners. Check out our batch cooking recipes for even more freezable recipes then cook from our collection of healthy batch cooking ideas. This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub. 1. Pulled chicken & black bean chilli Prepare for the week ahead by making a batch of Mexican-inspired pulled chicken and black bean chilli, which can be easily doubled and kept in the freezer. Serve with your choice of rice or tortilla wraps, along with coriander, feta, lime wedges and chopped red onion. See more filling and family-friendly chilli recipes. 2. Coconut cashew & butternut squash curry Batch cook this vegan squash and cashew nut curry and freeze for busy days when you need something quick and nutritious. It's perfect for a family meal and makes a solid gluten-free option, too. It can be frozen for up to one month – if you are freezing, just make sure to leave it to cool completely first. Serve with rice, naan and pickles, if you like. See more nutritious vegan curry recipes. 3. One-pot prawn & lentil curry Freeze the dhal base of this curry for busy weeknights. It's cheap, easy and really versatile – simply defrost and add prawns, veg or meat. Slice some green chillies and sprinkle over with a few coriander leaves, then scatter with pickled onions to serve. If you're freezing, make sure to leave the base sauce to cool completely, then tip into a freezerproof container, cover and freeze. The recipe makes four portions, so you can divide the sauce into four smaller containers if you like. Find out how to defrost and reheat. See more of our warming prawn curry recipes. 4. Slow cooker chicken tikka masala Dust off your slow cooker and get this chicken tikka masala cooking in the morning and you'll have dinner waiting for you when you get in. It's perfect for a cold winter evening, plus any leftovers can be frozen. If you don't own a slow cooker, you can cook this dish on the hob or in the oven instead. See more low-hassle slow cooker recipes. 5. Aubergine parmigiana lasagne Combine two Italian classics – parmigiana and lasagne – in this bubbling cheesy veggie bake. It's ideal for batch cooking as you can freeze it before or after baking, ready for when you need an indulgent veggie dinner. The cooked lasagne will keep frozen for up to three months, covered with foil. See more impressive vegetarian lasagne recipes. 6. Sausage cassoulet Use up those cans of beans knocking around in your cupboard with our hearty sausage cassoulet. This classic French sausage casserole is made in a slow cooker, so no sweating it out in the kitchen. We like to serve with chunks of fresh bread for soaking up all the sauce. See more comforting and rustic French stews with our cassoulet recipes. 7. Spiced lamb meatball stew Get your comforting batch-cooking fix with these spiced lamb meatballs, served with chickpeas and pomegranate seeds in a punchy harissa sauce. An easy midweek meal, the recipe uses shop-bought lamb meatballs, so there's less time in the kitchen. You can also freeze any leftovers for busy weekdays. See more hearty stew recipes. 8. Slow cooker ratatouille Make up a batch of this slow-cooked vegan ratatouille and freeze for easy midweek meals when you’re busy. Packed with nutrients, it also delivers four of your 5-a-day. When ready to serve, season, scatter over some extra basil, and serve with sourdough, if you like. See more healthy vegan recipes. 9. One-pan coconut dhal All you need is one pan to stir up this versatile, luxuriously creamy and fragrant vegan dhal before freezing it in portions or as one batch to reheat for another day. Combining red lentils and coconut milk, with hints of cumin, coriander, ginger, turmeric and mustard seeds, this warming one-pot packs a flavour punch and is perfect for scooping with naan bread. It can also be used as a base to make other curries. See more comforting dhal recipes. 10. Easy Spanish chicken A classic, comforting stew, batch cook this Spanish-inspired dish made with chicken thighs nestled in a tomato and smoked paprika sauce with chorizo and butter beans. It's high in protein and dairy-free, too. If the chicken skin is taking a long time to crisp you can finish under a hot grill, if you like. See our cheap high-protein meals and dairy-free recipes. 11. Roasted cauliflower & chicken curry Looking for an easy dish to feed the family, with leftovers to spare? If that's a yes, this roasted cauliflower and chicken curry is a great choice. Using a whole cauliflower, it makes 6-8 servings – ideal for batch-cooking. Skip the takeaway this Friday and serve the family this curry with pilau rice, naan or poppadoms for a cosy, cost-effective meal. See more crowd-pleasing chicken curry recipes. 12. Coconut & kale fish curry Batch cook this simple kale, cod and king prawn curry and freeze in portions for busy weeknights. With a coconut milk base and spices, it's full of warming flavour. When you're ready to reheat your leftovers, make sure to defrost thoroughly then warm through in a pan for 10 mins or until piping hot. Like these batch cooking recipes? Discover our other family dinner collections and guides: Healthy family recipe collection High-protein pasta recipes The most popular vegan recipes After-school dinner ideas 10 freezer essentials and recipe ideas
This frightfully easy Halloween treat is made with just 4 ingredients, perfect for a stress-free party
Make Halloween celebrations a breeze with this simple but effective snack that's made with just four budget-friendly ingredients
Looking for fun and easy ideas for your Halloween party? Whether you're throwing a bash for little monsters or grown-up ghouls, we've got spine-tingling snacking inspiration for you. Our go-to speedy Halloween snack recipe, frozen banana ghosts, is easy to make with just four basic ingredients. You won't need to turn on the oven, it takes just 10 minutes to assemble and can be doubled to feed a crowd. If you're planning on assembling a larger spread of treats this year, we've got plenty more terrifying snacks to make your Halloween party a night to remember. We've conjured up our hair-raising selection of sweet and savoury snacks, from spider doughnuts to chocolate bark dips, to put your guests in the spooky spirit. Try our Halloween snack recipes below, then discover our Halloween party recipes and adult Halloween party ideas, plus our main collection of Halloween recipes. For more inspiration, see our easy Halloween baking ideas and top 10 Halloween mocktails. Fill up on savoury dishes with our Halloween dinner ideas. Plus, don't forget your jack o'lantern with our easy pumpkin carving ideas. 1. Frozen banana ghosts Quick and easy with just four ingredients required, these frozen banana ghosts are a no-brainer for a speedy party snack. Bananas taste similar to creamy ice cream when frozen, and white chocolate creates perfect ghostly robes. You don't need to buy lots of expensive ingredients, either: you'll just need a bar of white and dark chocolate, desiccated coconut and bananas to whip up these ghoulish treats. More easy Halloween snack ideas 2. Halloween doughnuts Decorate doughnuts with chocolate spiderwebs by melting white and dark chocolates, then using a skewer to create the pattern. These treats are best eaten on the day, but will keep for up to two days in an airtight container. 3. Halloween toffee apples Bewitch party guests with an offering of glistening toffee apples. Dipped in molten toffee, they can be cast in steely black or shiny red (or any other colour you like) using food colouring. Make sure to let them cool on baking parchment before taking a bite, though. Making these toffee apples is a job for grown-ups, as the toffee will be very hot, but kids will love eating them! Read more tips on how to make candy apples. 4. Chocolate-covered Halloween pretzels Transform pretzels into a sweet, salty and spooky Halloween treat using melted chocolate. With just five ingredients required, they're great for a last-minute snack. Take your chocolate-coated treats one step further and decorate with edible eyes or sprinkles. 5. Pumpkin hummus There are many ways to cook with pumpkin, but one of our favourites is this super-creamy vegan hummus. Full of flavour and goodness, it makes the perfect party centrepiece, especially when served inside a carved-out pumpkin with crudités such as peppers, breadsticks and pitta chips for dunking. If you can't get your hands on a standard pumpkin, a butternut squash or blue-skinned pumpkin also work. 6. Healthy Halloween nachos Looking for a healthier snack to add to your spread? Make your nibbles a bit less naughty with these light and crispy Halloween nachos, served with homemade sweetcorn salsa, fresh guacamole and purple carrot sticks. Kids and grown-ups alike will love the spooky tortilla bat shapes, which you can cut out using scissors or cookie cutters before baking until golden and crisp. To add extra crunch and reduce food waste, finely shred the tortilla offcuts and fry until golden. Drain on kitchen paper and season with salt, then sprinkle over the salsa just before serving. 7. Halloween bark Unleash your creativity by making this ghoulish chocolate bark. Feel free to use whatever sweets you have to hand – sugar-coated chocolate balls, popping candy and chocolate-coated peanuts all work well. Little ones will also love getting involved with the decorating. 8. Chocolate spider cookies Create some Halloween magic in the kitchen this year with these spooky chocolate spiders. This easy recipe uses a few shop-bought ingredients for ease, meaning you'll spend less time prepping and more time enjoying your party. Find more Halloween party inspiration: All our Halloween guides How to throw a last-minute Halloween party Top 10 Halloween drinks recipes Halloween party food ideas How to make a Halloween feast Halloween cocktails, punches and soft drinks Healthy Halloween ideas
Try our "nicely burnt" Basque cheesecake recipe that’s worthy of a Paul Hollywood handshake ahead of tonight’s Great British Bake Off episode
Bake Off enters Dessert Week with burnt cheesecakes, gluten-free sponges and a trifle showstopper. Try our ultimate basque cheesecake recipe, plus our trusty tips
It’s Dessert Week in the Bake Off tent, and presenters Alison Hammond and Noel Fielding are on hand to guide the bakers through a trio of sweet challenges. The contestants are tasked with mastering a Basque-style cheesecake – an iconic bake with its signature burnt top – as well as a gluten-free sponge. The week culminates in the showstopper round, during which the bakers must construct an elaborate freestanding trifle under the watchful eyes (and discerning palates) of judges Paul Hollywood and Prue Leith. With the semi-final looming, the pressure is on: who will impress enough to secure their place in next week’s competition? Some bakers find themselves baking desserts they’re not keen on (though how anyone could dislike a Basque cheesecake is baffling). Despite personal preferences, all five cheesecake attempts look sensational, even if “it’s nicely burnt” is not a compliment often heard in the tent. Alison Hammond keeps spirits high with her trademark encouragement, urging bakers to “elevate” their creations, while Noel Fielding provides light relief by playing hoopla with an orange rind. However, they don’t, ahem, trifle with anyone during the showstopper pudding challenge. Feeling inspired to create a Basque beauty of your own at home? Start with our burnt basque cheesecake recipe, shared below: creamy, light and bittersweet, it's heavenly. From there, read all the tips you need to make the perfect bake, including how to store and what to serve alongside. Burnt basque cheesecake Fancy the sound of baking a Basque cheesecake yourself? Our recipe for this Spanish-style baked cheesecake with a burnished exterior is just the ticket. With crème caramel-style bittersweet notes and a creamy yet light centre, it's also a seriously impressive bake to add to your repertoire. What is Basque cheesecake? Originating from the Spanish coastal town of San Sebastian, Basque cheesecake typically consists of a combination of cream, sugar and eggs. This classic Spanish dessert differs from other baked cheesecakes, as it doesn't have a crust. Instead, it is baked at high temperature to create its signature 'burnt' top, which also holds it together. Tips for how to make Basque cheesecake Bring the ingredients to room temperature before whisking to ensure a smooth, uniform batter that is lump-free, reducing the chance of the cheesecake cracking during baking Once the mixture has been poured into the tin, gently tap it on a work surface to bring any air bubbles to the top. This prevents air pockets from forming during baking, which could crack the surface of the cheesecake To ensure a delicate, mousse-like texture, don't overbake the cheesecake. Baked at a high temperature for a relatively short time, it should form a dark crust on top and have a uniform wobble when gently shaken. Leave to cool fully and chill for at least 2 hrs or ideally overnight for a more intense flavour and creamy texture The cheesecake will rise during baking, then sink as it cools, creating the characteristic crater-like shape For clean cuts, use a large, sharp knife and wipe the blade using kitchen paper between each slice How to know when the Basque cheesecake is cooked A Basque cheesecake should have a deeply caramelised crust and smooth, slightly gooey, mousse-like centre. Cooking times may vary depending on your oven, so check it 8 mins before the cooking time is up – the crust should be a deep caramel colour, and there should be a uniform wobble when the tin is gently shaken. How to store Basque cheesecake Once fully cooled, chill, uncovered, for up to two days. Covering the cheesecake can lead to drops of condensation tarnishing the caramelised crust. Can you freeze Basque cheesecake? Although the cheesecake is best eaten fresh, it can be frozen for up to a month To freeze a whole cheesecake, cool completely and chill for up to 2 hours, then double-wrap in cling film before freezing. Alternatively, cut the chilled cheesecake into slices and double-wrap these individually. Defrost in the fridge overnight What to serve with Basque cheesecake Roasted apricots: cut apricots in half, toss with honey and a splash of Vin Santo or Spanish sherry, and roast at 200C/180C fan/gas 6 for 15 mins Macerated berries: steep strawberries and raspberries in sugar and lemon juice – the acidity helps balance out the rich cheesecake Simple chocolate sauce: melt chocolate and mix with cream, sugar and a splash of almond liqueur to make a divinely rich, silky sauce to pour over the cheesecake Blackcurrant compote: a homemade compote makes the most of seasonal fruit – balance the tart berry flavour with sugar and a touch of lemon juice More Basque cheesecake recipes Salted caramel burnt Basque cheesecake with chocolate sauce Try this indulgent twist on a classic Basque cheesecake from Bake Off 2023 winner Matty Edgell. With a creamy, caramelised centre and burnished top, it's guaranteed to wow your dinner guests. Enjoyed this? Discover more: What equipment do they use in The Great British Bake Off tent? Janusz Domagala on Bake Off, wedding cakes and turning his home into a cake 30 classic British bakes you need to try How to bake for a cake sale Good Food Podcast – Briony May Williams on life after Bake Off, wedding food and her sobriety Rainy day baking recipes
Pumpkin pie fans, rejoice! Check out the autumn baking recipe trending right now
The Good Food community is loving this next-level pumpkin dessert, but would you try it yourself? Make this and nine more of our top-rated recipes
Has the autumn chill put you in the mood for baking? If you're like us then a cosy, cold-weather weekend is far more enjoyable when tucking into something delicious, and if you're yet to get your pumpkin fix then there’s one trending recipe that you need to know. Sweet, creamy and oh-so-warming, it's a taste of autumn and will leave you forgetting all about summer's balmier climes. It's our irresistible pumpkin pie with stem ginger cream, the perfect antidote to chilly evenings. Continue reading to uncover nine more seasonal bakes from our recipe archive, each one celebrating the very best of autumn produce. For even more ideas this season, get cosy with our selection of autumn baking recipes featuring seasonal apples, pumpkins, plums and pears. Looking for a comforting bake that's also budget-friendly? Our budget autumn baking recipes are sure to hit the spot, from thrifty apple crumbles to simple ginger cookies. Or if you’re looking for new ways to keep little ones entertained, take a look at our autumn baking projects for kids, including blackberry cakes and toffee apple cookies. 1. Best ever pumpkin pie with stem ginger cream Isn't autumn the best season to bake? Turn the volume up on a classic American pumpkin pie and make it fit for a dinner party feast, with stem ginger cream and pumpkin seed brittle. For a glossy finish, brush the surface of the pie with a little syrup from the jar of stem ginger before piling on the cream. For further inspiration, why not explore our pumpkin pie recipes or try our gloriously sweet pumpkin ideas? 2. Caramel apple cinnamon buns If squidgy cinnamon buns are more your thing, you're in luck. Balancing the sharp flavour of apple with the sweetness of caramel and a tangy soft cheese icing, these toffee-apple-inspired cinnamon buns are a serious contender for the most delicious autumnal bake. If buns are a personal favourite of yours then check out our collection of bun recipes, featuring traditional Chelsea buns and fruity Belgian buns. Or try one of our top toffee apple desserts, which are even better than the real thing. 3. Easy apple crumble recipe You can't beat our traditional apple crumble recipe for a comforting autumn pud. Perfect for easing into the new season, it sees a soft Bramley apple filling topped with a satisfyingly crisp, buttery crumble. Try it for a fail-safe dessert to share with friends and family. If you make apple crumble all the time, you may feel like trying something different, such as adding a handful of blackberries to the apples. Or try mixing ½ tsp mixed spice, cinnamon or allspice, or the scraped seeds of half a vanilla pod, into the sugar when tossing apples. See our collection of top crumble recipes for more buttery inspiration, like our rhubarb crumble and raspberry crumble. 4. Ginger biscuits Use both fresh and ground ginger to make these moreish biscuits, which are great to serve alongside a cuppa for afternoon tea. You could easily double or triple the recipe to make a larger batch, ready for when guests arrive. They're super easy to make and speedy too, baked in the oven for less than 10 minutes until golden brown. Discover more new favourites in our easy biscuit recipes and ginger biscuit recipes, or take a browse through our collection of seasonal autumn cookies. 5. Pumpkin spice cupcakes If you're into all things pumpkin spice, there's nothing stopping you from rustling up a batch of these moreish cupcakes. Light, fluffy and topped with a luscious cream cheese icing and a dusting of pumpkin spice, they're the perfect seasonal treat to enjoy in the coming months. Find more pumpkin-spiced delights in our collection of pumpkin dessert recipes or take a look at our spookily good Halloween cupcakes. 6. Caramel pear blondies Level up your brownie game and try our seasonal caramel and pear blondies, perfect for an indulgent teatime treat. With a biscuity flavour that comes from browning the butter, they're moreish and deliciously chewy. You could also try swapping dried pears for chopped dried apple, if you like. We've got plenty more blondie and brownie recipes to try, not to mention our vast collection of afternoon tea recipes. 7. Apple hand pies Make a batch of these seasonal apple hand pies and freeze them, uncooked, for a later date. This ensures a homemade sweet treat that's ready to bake as soon as cravings hit. Spiced with cinnamon and nutmeg, they're encased in a golden shortcrust pastry. Don't have the energy to make pastry from scratch? Do not fret: this recipe uses ready-rolled shortcrust pastry to cut corners. Discover more sumptuous pastry treats in our collection of sweet pie recipes or check out our apple dessert recipes. 8. Fig sponge pudding Sponge pudding gets taken up a level with the addition of delicious baked figs and thyme, resulting in a seriously comforting wintry dessert. The crisp top of the pudding provides a great contrast of textures with the sponge centre, but if you want even more crunch, try crumbling over a couple of sesame brittle bars. Make sure to serve warm with cream, ice cream or Greek yogurt. For more crowd-pleasing suppers, check out our dinner party dessert recipes. 9. Blackberry & orange cake Celebrate the early autumn harvest with plump, juicy blackberries in this stunning layered cake. This twist on a layered sponge cake combines seasonal blackberries with zesty oranges and marmalade in place of your usual filling. Infuse the fluffy sponge with the zingy orange drizzle and top with sweet marmalade, light buttercream and tart blackberries. It's perfect to serve to guests at an autumn-themed afternoon tea. Put those berries to work with our ultimate blackberry recipe collection. 10. Sticky ginger skillet parkin Try this one-pan pud/cake hybrid as an easy dessert for Bonfire Night, Halloween or cooler nights. Served straight from the oven, it’s perfect with custard and delivers on wow factor, perfect for serving to a crowd. It will keep for up to seven days, wrapped well, and will get stickier the longer it rests. Serve cut into slices when cooled – you could even wrap up in baking parchment and take it to Bonfire Night parties. If you like the look of this, you may also like our selection of Bonfire Night cake recipes. Enjoyed this? Check out more... Top 10 autumn baking ideas Our 20 most indulgent Bonfire Night recipes 20 Halloween baking ideas Top autumn vegan recipes The simple, cosy and purse-friendly recipe we’re craving this October
Jazz things up this Christmas with an alternative dessert. Choose from showstopping chocolate puddings, cheesecakes, trifles and more
View Green Video on the source website Not the biggest fan of Christmas pudding or Christmas cake? Fancy switching things up a little this year but don't know how? Fret not. We have a wide range of glittering Christmas desserts which stray from the traditional cake or pudding. Whether you're looking for a rich chocolate pudding, festive cheesecake or decadent trifle for the yuletide season, we've got them here on Good Food. We also cover the most magnificent of festive sponge cakes and ice cream bombes so you can end your Christmas feast on a high. If these ideas sound more up your street, see our best alternative dessert suggestions below. For more festive inspiration dive into these yule log recipes and make-ahead Christmas desserts. To keep breaking from the mould this festive season, discover our alternative Christmas dinners. Christmas desserts for chocolate lovers 1. Rocky road cheesecake pudding We've elevated cheesecake to something with even more crowd appeal – this festive rocky road extravaganza. Drizzled with white chocolate and decorated with edible glitter, gold sprinkles and chocolate truffles, this truly is the alternative Christmas dessert of dreams. Find more dazzling desserts to impress in our Christmas dessert collection. 2. Millionaire’s ice cream bombe Finish your Christmas dinner with this festive ice cream showstopper. This recipe is best for those looking to master a more adventurous recipe, but we can guarantee it'll go down a storm with friends and family. If you like of look of this, check out this Christmas pudding ice cream bombe and panettone cherry ice cream bombe with chocolate sauce. 3. Double chocolate cheesecake Chocolate takes centre stage in this choc lover's cheesecake, featuring a biscuit base and creamy filling, as well as a chocolate sauce for drizzling and chocolate curls to finish. Perfect for those with a dislike for Christmas cake and a penchant for chocolate. For more chocolate-flavoured desserts, see our collections of chocolate desserts, chocolate puddings and dark chocolate recipes. 4. Chocolate orange-tini trifle We've crossed a Mississippi mud pie with a marmalade martini to create this stunning dessert showpiece. Layering madeira cake with orange posset, a vodka-laced fruit layer, chocolate custard and dark chocolate mousse, it's a perfect grown-up dessert to impress adults at a Christmas party. Check out more trifle recipes and chocolate orange recipes. 5. Chocolate cream pie Chocolate cream pie makes for a wonderful indulgent end to a festive menu, boasting a rich chocolate filling, whipped cream and chocolate shavings. Achieve chocolate heaven with our indulgent chocolate desserts, whether its indulgent tarts or elegant cakes you're after. 6. Christmas chocolate cake Put a festive spin on chocolate cake with this alternative Christmas dessert. It may look like a regular chocolate cake, however the sponge and buttercream are spiced with warming ginger, cinnamon and nutmeg. Check out these chocolate sponge cakes for more indulgent bakes. 7. Chocolate & peanut butter pavlova Pavlova is seen as a fruity dessert reserved for summer, but it doesn't have to be that way. We've combined sweet and salty peanut, crisp meringue and a chocolate crémeux mixed with rich peanut butter cream to make a Christmas-flavoured pavlova, and the result is a sensory delight! Discover more of our best pavlova recipes. 8. Guinness, beetroot & chocolate cake If you’re after a rich, fudgy chocolate cake to round off your Christmas meal, this Guinness cake is the one to make. Keep guests guessing about the secret ingredient! The beetroot gives the sponge its wonderfully moist texture without anyone being the wiser. A perfect blend of deep chocolate flavour and festive fun. Discover more clever bakes that use vegetables for extra texture and flavour with our top ways to use up a garden glut. 9. Irish cream tiramisu Indulge in this crowd-pleasing tiramisu for Christmas, pepped with Irish cream liqueur for a sophisticated twist. You can make this no-cook tiramisu ahead, meaning you can save time when hosting. We've got plenty more tiramisu recipes, as well as no-bake desserts and make-ahead Christmas recipes. 10. Chocolate truffle & honeycomb torte Using just five ingredients, this chocolate & honeycomb torte is great for cutting corners at Christmas. As well as making an impressive centrepiece, it's easy to carry to a gathering. Find more in our chocolate torte recipe collection. 11. Melt-in-the-middle espresso martini brownies Inspired by the popular espresso martini cocktail, these decadent brownies make an inspired choice if you want to shake things up this year with a unique bake. Check out these brownie recipes and our top 5 twists on an espresso martini. 12. Chocolate & chestnut Christmas pudding Chocolate lovers will adore this cocoa-flavoured spin on a Christmas pudding, complete with earthy chestnuts and fiery stem ginger. 13. Caramelised white chocolate fridge cake This towering creation transforms blonde white chocolate and rich tea biscuits into a stunning seasonal dessert. Finish with bright red and green sweets for extra festive fun. 14. Double chocolate, raspberry & pistachio roulade This stunning alternative Christmas centrepiece is entirely gluten-free and ultra-light – perfect for filling with pillowy whipped double cream, pistachio butter and raspberries. 15. Baileys cream & chocolate choux Although a little more effort, your guests will be greatly rewarded with these moreish Baileys cream-filled choux buns, topped with melted chocolate sauce, flaked almonds and gold pearls for a glamorous touch. More alternative Christmas desserts 16. Pistachio & sour cherry baked alaska Bring the retro dessert bang up to date with pistachio and tart sour cherries. It requires more effort, but results in a seriously impressive-looking dessert. 17. Pear upside-down cake Make the most of British pears while they’re in season from September to January in this beautifully light sponge. Flavoured with warming Christmas spices like cinnamon, the caramelised sugar perfectly complements the soft, juicy pears. It’s a lovely alternative to a traditional Christmas pudding – serve with creamy custard or a scoop of vanilla ice cream. Discover more pear dessert recipes. 18. Pistachio tiramisu Delight in wonderfully nutty flavours in this sophisticated twist on tiramisu. Featuring a pistachio cream filling and pistachio topping, it makes a perfect finish to a festive dinner party with friends. Find more ways with pistachio in our pistachio recipe collection. 19. Christmas pavlova Give pavlova a pretty Christmas makeover with the addition of clementines, pistachios, mint and dark chocolate, plus a rum-infused and mincemeat cream filling for extra-festive zing. See more pavlova recipes. 20. Mince pie cheesecake Partial to a mince pie? Take your love of this festive treat further by adding it to a cheesecake base. It's also a brilliant way to beat Christmas food waste if you're left with too many. See more ways with mince pies, or check out these no-bake cheesecake recipes. 21. Black Forest Christmas fool Transform Christmas cake into a fun and achievable dessert which can be rustled up in 10 minutes. It's simple and quick to assemble, however it doesn't cut corners when it comes to indulgence: Christmas cake is crumbled into glasses, topped with cherries, a dollop of cream and a drizzle of kirsch, then scattered over with chopped chocolate. Find more creative ways to use up Christmas pud with our leftover Christmas pudding recipes. 22. Christmas pudding cheesecake Level up your Christmas pudding with this festive twist on an all-year-round dessert: cheesecake. With a crunchy ginger base and creamy filling, it makes a fantastic Christmas alternative for hardcore cheesecake lovers. Discover more fun cheesecakes twists in our cheesecake recipe collection.
10 unexpected foods that contain your daily vitamin C
Forget about the supplements – these fruits and vegetables are loaded with vitamin C, with some even exceeding your daily needs
When most people think of vitamin C, oranges are usually the first food that springs to mind. But, oranges aside, there is a wealth of other fruit and vegetables that are brimming with this essential vitamin. While it may also be tempting to reach for a supplement, it is entirely possible to meet your daily vitamin C requirements through a varied and colourful diet. The foods shared prove that vitamin C is found in far more than just oranges. By including a variety of fruit and veg in your diet, you can easily meet your daily vitamin C needs, as well as enjoying a wealth of flavours along the way. Why is vitamin C important? Vitamin C, also known as ascorbic acid, is a vital water-soluble vitamin that the body cannot store, meaning we need to obtain it regularly from our food. It plays a crucial role in maintaining healthy skin, blood vessels, bones, and cartilage, and is essential for wound healing. Vitamin C is also a powerful antioxidant, helping to protect cells from damage and supporting the immune system. In the UK, adults are recommended to have 40mg of vitamin C per day, a target that is easily achievable with the right foods. Although severe deficiency is rare, a lack of vitamin C can lead to tiredness, irritability and, in extreme cases, scurvy. Fortunately, a balanced diet rich in fruit and vegetables can provide all that you need. Raw fruit and vegetables will contain the most vitamin C, but if you need to cook them at all, steaming appears to be the best method for retaining nutritional value. 10 unexpected foods that contain your daily vitamin C 1. Blackcurrants Blackcurrants are small, purple-black berries that pack a mighty punch when it comes to vitamin C. Just one 80g serving (a cupped handful) contains about 160mg vitamin C – four times the daily requirement. Their tartness makes them perfect for jams or compotes, or simply stir them through yogurt. Use them to make homemade blackcurrant jam or a refreshing sorbet for a boost of both flavour and nutrition. Discover our top 10 ways to cook with blackcurrants for more ideas. 2. Red peppers Red peppers are a vibrant, versatile source of vitamin C. Half of a large red pepper (about 80g) delivers around 100mg vitamin C – more than twice your daily needs – as well as reasonable amounts of vitamins E and K, folate and fibre. Their sweet, crisp texture is ideal for salads, stir-fries or roasting. Add them to a roasted red pepper & sweet potato soup, toss into a colourful couscous salad or simply enjoy them raw as a crunchy snack. 3. Green peppers Green peppers might be less sweet than their red counterparts, but they are equally impressive in their vitamin C content. Half of a large green pepper provides around 96mg per serving. Slice them into a zesty salsa, add to a stir-fry or use as a base for Turkish-style one-pan eggs. 4. Kiwi fruit A single medium kiwi (about 80g) offers roughly 47mg vitamin C, or just over the daily recommended intake. They're also a good source of vitamin K and fibre. Their bright green flesh is delicious scooped straight from the skin, added to a fruit salad or used as a topping for yogurt. Try whizzing into a tropical smoothie for a fruity start to your day. 5. Strawberries Just seven medium strawberries (80g) contain around 46mg vitamin C. Strawberries are rich in polyphenols, and including them in your diet may improve digestion and brain function, as well as support heart health. Sweet and juicy, they're also low in calories – and with that same amount of berries counting as one of your five-a-day, they also make a great healthy treat. Perfect for breakfast bowls, bakes or simply eaten on their own. For a levelled-up breakfast, try them as a topping for banana oat pancakes or blended into a berry-packed smoothie. See more of the health benefits of strawberries. 6. Broccoli (raw) Raw broccoli is a surprising source of vitamin C, with an 80g serving providing about 63mg. Its mild, crunchy florets are ideal for salads or crudités or they can be blended into juices or smoothies. Broccoli is still a useful source of vitamin C, even if cooked – though the vitamin C content drops to about 48mg per 80g serving, because it's sensitive to heat and is water-soluble. Lightly steam to retain the most nutrients, or toss into a broccoli stir-fry for a fast midweek meal. Discover more of the health benefits for broccoli. 7. Kale (cooked) Kale is often hailed as a 'superfood', and while there's no such thing, it's understandable why it gets so much hype. A cooked 80g serving supplies around 57mg vitamin C, along with a host of other nutrients – it contains twice the vitamin E as spinach, and contributes plant compounds like beta-carotene. These nutrients are important for supporting a healthy immune system. Add cooked kale to pasta and curries, such as this creamy pesto & kale pasta or warming coconut & kale fish curry. Alternatively, stir-fry with garlic and chilli for a simple side dish. 8. Papaya Papaya is a tropical delight, with half a small fruit (about 80g) delivering 48mg vitamin C, along with some vitamin A, folate and potassium. Its sweet orange flesh is best enjoyed fresh in fruit salads, blitzed into smoothies or paired with lime in a salsa. Use papaya as a vibrant topping for breakfast bowls or in a salad with seared beef & tamarind dressing. 9. Guava Guava is a lesser-known tropical fruit that is exceptionally rich in vitamin C. One fruit (about 55g) provides approximately 126mg vitamin C – three times your daily requirement. They're also a good source of fibre, folate and potassium. Enjoy guava by scooping out the inside or eating it whole without the skin (you'll need to remove the seeds in larger fruit). Or, try it juiced, added to fruit salads for a fragrant twist or enjoyed as a jam. 10. Oranges Oranges are the classic choice, with a small one (about 120g) containing around 62mg vitamin C – all your daily needs, as well as a good mix of vitamins and minerals, such as folate, calcium and magnesium. Oranges are easy to eat as a snack, but can also be added to salads and desserts. For a zingy lunch, add orange segments to a beetroot, orange & hazelnut salad, or use in a citrus salsa to top breakfast porridge. Don’t neglect the peel though: making up 40-50 per cent of the fruit, the peel is richer in minerals like iron and copper than the flesh. If you're drinking unsweetened fruit juice, do bear in mind that it can only count as one of your five-a-day, regardless of the amount you drink. Guidelines suggest that intake is limited to one 150ml glass per day – this is because crushing fruit into juice releases the natural fruit sugars, which can damage teeth. Find out more about the health benefits of oranges.
The simple, cosy and purse-friendly recipe we’re craving this October
Fancy a cosy autumnal dinner that keeps costs down? Try our budget-friendly gnocchi dish and nine more recipes that all feature affordable storecupboard ingredients
If you’re after a simple, cosy meal that's easy on your wallet, there’s one recipe that deserves a spot on your midweek rotation. Cheesy, comforting and full of flavour, it’s the perfect way to warm up as chillier nights draw in. Our irresistible Tuscan sausage gnocchi is the ultimate cure for a dull weeknight dinner, and also makes use of everyday kitchen staples. Keep scrolling to discover nine more thrifty favourites to cook this October from the UK’s largest recipe archive, each one celebrating the very best of autumn produce. For even more ideas this season, explore our autumn family dinners brimming with hearty soups, curries and stews. Looking for lighter, seasonal lunches? Our autumn lunch ideas are sure to hit the spot. And, if you’re not quite ready to say goodbye to summer, our autumn dishes with a summer twist are perfect for easing into the new season. 1. Tuscan sausage gnocchi Looking for a dinner that's as easy as it is comforting? Look no further than our Tuscan sausage gnocchi. Made using simple, everyday ingredients such as gnocchi, frozen veg and stock, it's an autumnal winner that's easy on the purse strings. Removing the sausage skins to break the meat up into small pieces also helps stretch this dish a bit further. What's more, it's easily freezable, so you can enjoy leftovers for another day. Find more cosy sausage dinners in our round-up of family sausage recipes and sausage pasta recipes. We also have plenty of sausage casserole recipes, healthy sausage recipes and sausage pie recipes. 2. Korean-style cauliflower & carrot baked rice Make the most of handy microwave rice pouches to save time cooking this Korean-inspired veggie dinner. It's perfect for a low-hassle midweek meal, though be warned: it’s quite spicy! This vegan dinner has health benefits to boot, as it's low in fat and low-calorie. Try it for dinner tonight and watch it become a new weeknight favourite. See more of our best vegetarian and rice recipes, cauliflower dinners and carrot recipes. We also have our collection of Korean-style recipes. 3. Curried chickpea brothy pasta Make a batch of spiced lentils, then use it as a base for this warming veggie pasta dish with curried chickpeas and kale. It's a smart way to use up storecupboard staples such as canned chickpeas and tomato purée. It can also be on the table in just 30 minutes, served with fluffy flatbreads for mopping up the broth. If you like the look of the above, check out our best pasta soup recipes, vegan chickpea recipes and lentil soup recipes. 4. Sausage, miso & savoy cabbage one-pan roast Enjoy rich umami flavours like miso and tahini in this hearty sausage and bean all-in-one traybake. It makes brilliant use of kitchen staples that you probably already have, like chilli flakes, canned butter beans and rice vinegar. You can also substitute the pork sausages for a veggie alternative. Try it this week for a new spin on a sausage one-pan that the whole family will enjoy. We have plenty more one-pan midweek meals for easy dinner inspiration, as well as hearty vegetarian traybakes and butter bean recipes. 5. Air fryer mac & cheese Put your trusty air fryer to good use with this golden mac and cheese. The ultimate comfort food dish, this simple recipe keeps the ingredient list to a minimum, making it perfect for hassle-free cooking. Cooking it in an air fryer also creates a lovely crisp topping. Can evenings get any cosier than curling up on the sofa with a bowl of bubbling hot mac & cheese? We think not! See our 10 twists on macaroni cheese for more cheesy inspiration, or take a look at more easy autumn air fryer recipes and vegetarian air fryer recipes. 6. Chicken satay curry Love satay chicken skewers? If that's a yes, you'll be an instant fan of this creamy, peanut-packed curry, which brings all those flavours into one comforting dinner. It's likely that you'll have most of the storecupboard ingredients to hand already, with the recipe also using chicken thighs, an inexpensive cut of meat. Serve with plenty of rice and a big squeeze of lime. Find more satay recipes in our collection, then take a look at our easy chicken curry recipes, chicken thigh ideas and autumn chicken dinners. 7. One-pot creamy nduja pasta Had a long week and want something quick and indulgent without too much washing-up? This one-pot pasta dish with nduja and olives is just the ticket. Balancing creamy mascarpone with punchy nduja and a generous scattering of parmesan on top, it's made for those cosy autumn evenings on the sofa. It's also a standout dinner party dish to serve to friends or family. Discover more warming dinner ideas in our autumn pasta recipes, nduja recipes and nutritious one-post dishes. 8. Chorizo egg-fried rice Ready in just 30 minutes, this easy midweek family dinner packs a flavour punch thanks to crisp chorizo, fresh spring onions and grated carrots. It's a delicious way to use up any frozen peas lurking in the freezer, plus budget-friendly staples such as garlic, rice and eggs. It's also a brilliant gluten-free dinner option. When ready to serve, scatter over the green parts of the spring onions and drizzle over soy sauce or crispy chilli oil, if you like. Check out our egg-fried recipes for more easy dinners, or browse our chorizo recipes and 30-minute meals. 9. Gnocchi with peas & pancetta Make the most of potatoes (that often end up in supermarket reduced sections) in this thrifty, tasty gnocchi dish with peas and pancetta. Got a busy week? Get ahead by making a batch, then freezing for another day. You could even try transforming your potato peels by tossing them with a little neutral-tasting oil and some seasoning, then air-frying at 180C for 5-10 mins, shaking the basket regularly until crisp and golden. See more of our trusty freezable recipes, gnocchi recipes and top 10 potato recipes. 10. Roasted cauliflower & chicken curry Roast a whole cauliflower for this chicken curry recipe, then serve with cooked rice, naans or poppadums for a hearty, veg-packed dinner. It makes great use of everyday spices, along with storecupboard staples like chopped tomatoes and coconut milk. Serving up to eight, it's perfect for a Friday night fakeaway with a group of friends. Try more cauliflower recipes for dinner, along with high-protein curry recipes and healthy chicken curry recipes. Enjoyed this? Discover more: October recipes Pasta recipes with 5-star ratings that you'll make again and again Crowd-pleasing chicken recipes with 5-star ratings Top autumn vegan recipes Our most popular healthy recipes
20 everyday habits harming your health (and what you can do to fix them)
Skipping breakfast or eating a protein bar with every workout? The impact of these everyday habits can be more significant than you think
Our daily routines are filled with seemingly harmless habits that, over time, can quietly undermine our wellbeing. To find out which everyday habits are actually doing more harm than good, we've quizzed a range of nutritionists, health experts and dieticians and shared all their answers here, in one place. From skipping breakfast to eating too quickly, these everyday habits could be impacting your health without you realising. But its not all doom and gloom – read our expert-backed ways to fix these habits below. By recognising and adjusting, you can make small but powerful improvements to your long-term health and wellbeing. Which ones will you make? Our experts: Zara Hiridje, registered nutritionist Nicola Shubrook, registered nutritionist Emer Delaney, dietitian Kerry Torrens, registered nutritionist Joshua Piper, sleep clinician Jo Williams, registered nutritionist Dr David Porter, ex-Chelsea FC first team doctor and founder of performance health clinic Opus Sophia Drozd, yoga instructor and founder of Yoga for Pain Michelle D’Onofrio, pilates instructor and director at Yatta Studio Fiona Hunter, registered nutritionist Clare Thornton-Wood, specialist dietitian Katie Hiscock, health and fitness content producer James Collins, performance nutritionist Hannah Calow, functional nutritionist Emma White, senior nutritionist for the Nutracheck Calorie Counter app Rosalind Ryan, health writer Habits harming your brain and mental health 1. Relying on ultra-processed foods Studies have found that certain foods can contribute to anxiety, depression and cognitive decline, and ultra-processed foods (UPFs) are the biggest culprits. In the US, UPF consumption accounts for about 60% of daily caloric intake. The UK doesn't do much better – new research shows that 67% of daily energy intake derives from UPFs with an even higher proportion seen in teenagers. Packaged snacks, sugary cereals and ready meals are often loaded with preservatives, artificial additives and inflammatory oils. These ingredients can negatively impact gut health, which is directly linked to brain function via the gut-brain axis. "What we eat directly influences brain chemistry, inflammation levels and gut health. All of these impact mood and mental wellbeing," explains registered nutritionist Zara Hiridjee. "The issue isn’t necessarily eating these foods occasionally but rather relying on them in excess or as a staple in our diet." "These foods often stripped fibre and essential nutrients, meaning they don't provide sustained energy or nourishment for brain health. That said, if someone enjoys the occasional dessert or convenience meal now and then, it's unlikely to have a major impact." How to fix it: Hiridjee explains that a balanced diet can instead provide a steady release of energy, a strong gut-brain connection and key nutrients for mood regulation. "The key is ensuring that the overall diet provides a solid foundation of whole foods, so occasional indulgences don't disrupt energy levels or mood stability." Learn more about the truth of UPFs in our deep dive. 2. Too much caffeine While moderate caffeine consumption can have cognitive benefits, drinking too much can cause anxiety, restlessness and sleep disturbances, all of which impact mental wellbeing. "Caffeine can be both a performance booster and an anxiety trigger depending on the person and the amount consumed," Hiridjee explains. "Excessive caffeine, especially later in the day, can overstimulate the nervous system, disrupt your sleep and heighten feelings of anxiety." "Some people metabolise caffeine slowly, making them more sensitive to its effect, while others tolerate it well." How to fix it: "If sleep issues, jitters or mood fluctuations are a concern, cutting back or switching to lower caffeine options like green tea may help." Find more advice from the experts here: how much caffeine should I drink? 3. Skipping meals We are all prone to thinking that if we eat less, we’ll lose weight. But as registered nutritionist Nicola Shubrook explains, skipping meals can lead to overeating at your next meal. "This is because your blood sugar levels drop too low, leaving you ‘hangry’, so by the time you do have your next meal you’re so ravenous you’re more likely to overeat." What you eat is also important for keeping the brain happy, explains dietitian Emer Delaney. "The brain consumes a massive 20 per cent of the energy we get from our diets. The preferred source of energy for the brain comes from carbohydrates from wholegrains, starchy vegetables, fruit, rice, potatoes and lactose (the sugar found in milk). These healthy carbs are broken down by the body into glucose, then used by the brain as energy. Without an adequate intake, the brain cannot function correctly – so you may experience brain fog, lack of focus and even irritability." "As well as fuelling the brain, glucose helps with the production of the feel-good chemical, serotonin, which is responsible for balancing our mood and relieving anxiety." How to fix it: Shubrook suggests planning your meals ahead of time: "Leaving your food to chance means you’re more likely to skip meals, grab something carb-based or order a takeaway when you get home after a long day," she explains. "Taking the time each week, or evening, to plan ahead will help prepare you to make better food choices. This is where a cooking app comes in handy – it can help you plan ahead, provides recipe inspiration and arms you with a multitude of meal plans." Make meal planning a breeze with our collection of meal plans. 4. Constant screen time before bed In today's screen-obsessed world it has become all too easy to endlessly scroll on our phones in the evening. This seemingly innocent habit, however, exposes us to harmful blue light, which impairs melatonin production. "When it’s dark, your brain secretes melatonin, helping you to fall asleep. However, the blue light from your phone may restrict the amount of melatonin produced, and the action of scrolling is thought to be stimulatory and likely to keep you awake," explains Kerry Torrens, a registered nutritionist. According to sleep clinician Joshua Piper, blue light isn't the only problem when it comes to late night doomscrolling: "It's actually becoming more acknowledged that it’s the act of scrolling that’s the issue as the brain sees this as a daytime activity." How to fix it: "Put your phone away at least 30 minutes before you retire to bed to help your body switch off naturally," says Torrens. Struggling to get a good night's sleep? Discover how a few diet changes can make all the difference in our guide on how to sleep better. 5. Frequent alcohol consumption It's not surprising to learn that alcohol can negatively impact your mental health – it's a depressant, after all. Though occasional drinking may not be detrimental to health, regular or excessive alcohol intake can disrupt the balance of neurotransmitters, impairing emotional stability as well as sleep quality. Its long term effects on brain chemistry and overall mental wellbeing can actually be quite significant. "One of the biggest issues is how alcohol affects neurotransmitters like serotonin and dopamine. Initially it can trigger a short-lived boost in mood, but over time, regular alcohol use disrupts the balance of these chemicals, leading to increased anxiety, low mood and even depression," Hiridjee says. "Essentially it depletes the very neurotransmitters that help regulate emotions, leaving you more vulnerable to mood swings and emotional lows once the effect wears off." How to fix it: Speak to your GP if you’re worried about your alcohol intake. They will be able to suggest ways to help manage your drinking habits, and also refer you for counselling or support services. The Drinkaware website is a great online resource offering plenty of free tools, facts and advice. It also has information on and contact details for a range of alcohol support services. Thinking of cutting back? Discover the benefits, including better skin, deeper sleep and weight loss, in our health guide. 6. Overuse of artificial sweeteners Commonly found in diet fizzy drinks and 'no added sugar' products, consuming artificial sweeteners can actually disrupt neurochemical balance that can negatively impact mood. Some research suggests that they can also interfere with mood-regulating neurotransmitters like serotonin, which plays a key role in mood regulation. "Don’t be fooled by products that claim to have ‘no added sugar’, these products often contain artificial sweeteners instead," explains Shubrook. "Research has found that sweeteners will not only keep your tastebuds sweet, thus increasing sugar cravings, they can also make you feel hungry and lead to you eating more food overall." How to fix it: "For long term health, it is advised to cut back on both sugar and artificially sweetened, processed food, in favour of a healthy, balanced diet," explains registered nutritionist Jo Williams. "In time, this will readjust taste buds so that cravings for sweet foods are reduced. Most of us consume far more sugar in all forms than we should. We need less, not more," Learn more about the effects of artificial sweeteners in our guide: are sweeteners bad for you? Habits harming your back, neck and posture 7. A sedentary lifestyle The average person now spends around nine hours a day seated, often with poor ergonomics and no scheduled breaks. It's hardly surprising, then, to hear of a reported spike in back and neck problems. “Sitting for prolonged periods can significantly impact posture,” adds Michelle D’Onofrio, pilates instructor and director at Yatta Studio. “Slouching can lead to rounded shoulders, a forward head posture and an increased curve in the lower back. Excessive time sitting in these environments can also cause muscle imbalances and weakness, particularly in the hip flexors, back and core muscles.” How to fix it: Build structure in your day: "Schedule movement breaks every 30-60 minutes, invest in an ergonomic setup and vary postures with standing desks or active seating. I am constantly told by my patients that their standing desk is a 'lifesaver' but I'd argue that it is a 'joint saver', says Dr David Porter, ex-Chelsea FC first team doctor and founder of performance health clinic Opus. "Regular resistance and mobility training is essential to counteract sedentary patterns and joint imbalances. I would always recommend starting simple, don't make too many exercise plans or design gym sessions that are too advanced." Yoga is also a brilliant practise for home workers, explains yoga instructor and founder of Yoga for Pain, Sophia Drozd. "It increases the understanding of oneself, improving body and mind awareness. So, you will become more aware over time of your body forming poor postural habits." Read our guide on how to be healthy at work for more tips on staying active. Habits harming your heart and circulation 8. Consuming too much salt We can all acknowledge that consuming too much salt isn't good for us, but with this ingredient hidden in so many foods, it can be hard to measure just how much our intake is. According to UK government figures the average adult consumes around 8 grams of salt per day, significantly higher than the recommended limit of 6 grams (approximately one level teaspoon). Processed foods (especially fast foods), processed meats and bread are the main sources of salt in both the US and UK. "Salt is linked to a number of health issues such as high blood pressure (hypertension), heart disease and stroke," Jo Williams, a registered nutritionist, explains. "It has also been linked to stomach cancer, kidney disease and osteoporosis." "According to Action on Salt, if everyone in the UK ate 1g less salt each day, it would prevent more than 4000 heart attacks and strokes every year. The WHO states: ‘Reducing sodium intake is one of the most cost-effective measures to improve health and reduce the burden of non-communicable diseases.’" How to fix it: Avoiding too much salt to reduce the risk of cardiovascular disease, high blood pressure and stroke doesn’t have to mean resorting to bland and boring meals, Williams reassures. "Simple ideas include reading labels and informing yourself of the choices when it comes to pre-prepared/convenience foods; the traffic light labels can be helpful for an ‘at-a-glance’ indication if the food is high in salt." Cooking from scratch is another good idea. "Restaurant meals and fast foods are laden with salt, far more than you would typically add if cooking at home. Try other seasoning, herbs, spices, lemon juice, garlic and fresh dressings to add flavour without the salt. And drink plenty of water to maintain balance." Think you're eating too much salt? Read the 10 signs you’re eating too much salt for more information. 9. Overeating fast, fried food If you're low on food in the house or just can't be bothered to cook then easily-accessible and inexpensive fried foods can often feel like the go-to solution. But, rather unsurprisingly, consumption of these foods will increases your intake of unhealthy fats, raising cholesterol and ultimately harming heart health. "Takeaway foods such as fried chicken, fish and chips or battered sausages are prepared in cooking oils that are often reheated more than once to high temperatures. The type of oils these foods contain are called trans fats, which are known to raise cholesterol and increase the chances of cardiovascular disease." How to fix it: "Trans fats have not been banned in the UK like they were in the US in 2018 so I prefer to avoid commercially fried foods and instead make fried foods at home or use the air fryer," says Williams. If you are ordering a takeaway, try to steer clear of deep-fried options in favour of lean meats, fish or vegetables. Find out more healthier options in our round-up of the 10 of the healthiest takeaway options. 10. Not drinking enough water With nearly two thirds of our bodies made of water, it's clear how important it is to stay well hydrated. "Hydration is needed for digestion, for our heart and circulation, for temperature control and for our brain to work well," explains Torrens. "Water is, without doubt, the single most essential component of the human body." And forgetting to drink enough water throughout the day not only leads to dehydration. "[Water] is critical for making neurotransmitters – the brain chemicals responsible for mood, concentration and memory," Williams says. Water also helps to ‘keep things moving’ in the digestive system. "Staying hydrated may help prevent constipation in children, adults and the elderly. There is some evidence that fizzy water may be of particular benefit too," explains Shubrook. How to fix it: Drink more water! Your body needs it – and not energy drinks or coffee, but boring old water. "Your brain thrives on it and your skin glows from it, so fill your water bottle and keep it with you, especially on hot days," explains Williams. Read more about the health benefits of water: What dehydration does to your body, and 3 ways to tell you’re dehydrated How much water should you drink every day? Top 5 health benefits of drinking water 11. Neglecting a wide range of fruit and vegetables Falling short of eating a variety of plant foods in your day-to-day? This simple habit could mean that you're missing out on heart-healthy nutrients and antioxidants. Eating a diet rich in plant foods including a wide range of fruit and vegetables may also help lower the risk of heart disease. "Fruit and vegetables are loaded with vitamins, minerals, fibre and other nutrients, all of which may play a role in helping to reduce your risk of illness," Williams explains. "Fresh, frozen, chilled, canned or dried fruit and vegetables along with beans, pulses and 100%, unsweetened juice (not from concentrate) all count. Aim to eat at least five portions a day." "One reason fruit and vegetables are so beneficial is that they are rich in antioxidants as well as the mineral potassium, which may help control blood pressure and regulate your heartbeat," Williams adds. "Fruit, green leafy vegetables and root veg are also rich in folate, which is essential for the formation of blood cells and helps control levels of a compound called homocysteine. There is growing evidence that people with high levels of homocysteine may be at a higher risk of cardiovascular disease." How to fix it: Get all five of your 5-a-day in one dish with our collection of 5-a-day recipes. Read our spotlight on heart disease for more expert-backed tips. Habits harming your gut and digestion 12. A low-fibre intake Put simply, fibre is crucial for good digestion and gut health. But including enough fibre in your diet is essential for a number of reasons, and not just for a healthy bowel function. "Adequate fibre may help lower your risk of heart disease, stroke and diabetes, help manage your blood sugar levels and strengthen your immune defences," says Williams. "Studies have also found that by getting the recommended amount of fibre you may reduce your risk of certain lifestyle-associated health issues, such as cancer, coronary heart disease and obesity." Fibre will also help fill you up. "When you have more fibre in your diet from foods such as fruit, vegetables, wholegrains, beans and lentils, they offer greater satiety. Feeling fuller for longer will help you eat less throughout the day," explains Shubrook. How to fix it: Try one of our high-fibre recipes to increase your daily intake or read more about how much fibre you should eat per day. 13. Eating too quickly You may not realise it, but rushing your meals and forgetting to chew food properly will put extra strain on your digestive system. "Chewing is the very first step in the digestive process, but all too often we eat too quickly, especially when we’re distracted or eating ‘on the hoof’," Shubrook explains. "When you don’t chew your food properly, you put extra strain on your digestive system, causing symptoms such as bloating. It also means you’re more likely to overeat as you don’t give the brain time to register when you’re full." How to fix it: "Aim to eat in a relaxed manner, away from distractions and take your time to really savour your food." Habits harming your energy, immunity and overall wellbeing 14. A poor sleep routine We all know that a good night's sleep is essential for both our physical and mental well-being. But beyond leaving you feeling lethargic, an irregular sleep pattern can affect your productivity and your overall health. "Not only does adequate sleep improve our focus and concentration, it also promotes healing and reduces our risk of a number of health conditions. For example, studies have found a relationship between the quantity and quality of our sleep with health problems, such as type II diabetes, high blood pressure, heart disease and depression," explains Torrens. "What's more, a lack of sleep is believed to suppress the immune system, leaving us vulnerable to infections." Poor sleep may also disrupt cortisol and blood glucose levels. "When you wake tired in the morning, you’re more likely to want ‘sugar’ or carbs to give you energy, as well as comfort. Or you may find that you hit the caffeine first to ‘get you going’ – all of which can contribute to weight gain," says Shubrook. How to fix it: Keeping an eye on your sugar intake, eating your evening meal earlier and gradually reducing caffeine can all help improve your sleep routine. You can also learn more about why you may feel tired all the time. 15. Overuse of energy drinks Caffeine is the most common stimulant in energy drinks, with most products containing 80-200mg per serving – "that’s the equivalent of two to five cans of regular cola," Torrens says. "While consuming moderate levels of these drinks may provide a quick energy boost, their regular consumption is likely to increase blood pressure, quicken heart rate and trigger nervousness and agitation," Torrens continues. "It may also lead to insomnia and detrimental changes in mood." "Regularly drinking these sugar-fuelled, stimulant-laden beverages can increase your risk of adverse health effects such as increased blood sugar, headaches and stomach upset. Some contain as much caffeine as multiple cups of coffee which can lead to energy crashes and heart palpitations," says Williams. How to fix it: "If you enjoy energy drinks, are over 18 years old, your health is good and you are not in one of the vulnerable groups (listed below) – then avoid frequent consumption (5-7 cans per week), reduce caffeine from other sources, avoid binge consumption and don’t mix with alcohol. If you don’t currently consume energy drinks, the evidence suggests you are better off not doing so," says Torrens. "I try to make sure I’m hydrated from drinking water throughout the day and energised from a balanced diet and getting enough sleep. Feeling rested means I’m less likely to need caffeine or sugar to stay awake during the day," says Williams. Vulnerable groups: "If you have a medical condition, including high blood pressure, you should check with your GP before consuming energy drinks. Based on current evidence, children and other people sensitive to caffeine should consume it in moderation only (a single dose being no more than 3mg caffeine per kg body weight) with healthy adults consuming up to 200mg in a single serving and up to 400mg over the day. However, pregnant and breast-feeding women are advised to have no more than 200mg caffeine over the course of a day." Find out more about in our guide: Are energy drinks bad for you? 16. Frequent use of 'health' cereal and protein bars Though many cereal bars are marketed as a wholesome and healthy breakfast, cereal bars are not always what they seem. "Some contain as much sugar as a chocolate bar," explains registered nutritionist Fiona Hunter. "However, the cereal bar market is incredibly diverse and if ever there was a case for taking a few minutes to read the nutrition information on the label, this is it." Equally, dietary supplements such as protein bars should be consumed as part of a healthy, balanced diet, and not used as a substitute for whole food. Torrens explains, "Protein supplements, such as bars, are highly processed and lack the micronutrients and other beneficial nutrients of whole, natural food. We should all aim to achieve our protein requirements from a well-balanced diet, but for short-term use or in certain circumstances, protein supplementation may be considered." Protein bars are a concentrated source of energy and can be high in sugar, carbohydrates and fats, even if they may have healthier credentials than a chocolate bar. How to fix it: If you're relying on protein bars to get your protein fix, consider your individual health and fitness goals, your personal dietary requirements and your reason for including protein bars in your diet when deciding which product to buy and how often to eat them. See our healthy breakfast ideas for meal inspiration or our health guide: How much protein do I need? 17. Skipping breakfast It's easy to skip breakfast if we don't feel that that hungry, or we tend to believe that if we skip it, we’ll lose weight. So should you start your day strong with breakfast, or wait it out for a better lunch? Put simply, it depends on the studies you read, but there's plenty of reasons to stick with it. "I would not recommend skipping breakfast,’ says specialist dietitian Clare Thornton-Wood. "There are studies showing some benefits, but equally there are some showing the opposite." "Missing breakfast does not necessarily mean you will consume fewer calories, or that the rest of your meals will be balanced and provide all the nutrients you need, says Thornton-Wood. "It can lead to snacking due to increased hunger," she adds. Shubrook is similarly wary of skipping it. "Having breakfast has been shown to not only help you make better food choices later in the day, but also supports your metabolism and blood sugar balance. Both of these may also help with weight loss." How to fix it: If you do decide to eat breakfast, Shubrook suggests opting for non-refined carbs. "Also, be sure to include some protein, such as an egg." Thornton-Wood believes that instead of skipping breakfast entirely, a better plan is to eat intuitively: "Listening to your hunger cues and eating when you are hungry, whatever time that is." Take a look at our low-carb breakfast recipes for healthy ideas, or find out more about what happens you miss breakfast in our guide: is skipping breakfast bad for your health? 18. Overtraining without rest We naturally think that the more we exercise the better it must be for us, as we burn more calories when we are active. However rest days – and what you eat on them – are just as important, performance nutritionist James Collins explains: "This is time our body uses to repair muscle and build energy levels back up, so choosing the right balance of nutrients on these days is key. Remember, spending your rest days well means you'll turn up to the next workout feeling stronger, fitter and ready to sweat." What's more, overtraining can affect your cortisol levels and may in turn lead to overeating: "Too much training, especially cardio-based like running and spinning, can actually increase cortisol levels – a disaster if you’re stressed already," explains Shubrook. "Cortisol creates a surge of energy in your body, as the body prepares for a fight-or-flight response. This stimulation of your fat and carbohydrate metabolism naturally increases your appetite, so you’re more likely to overeat as a result," she continues. Katie Hiscock, a health and fitness content producer, explains that another common mistake is to focus all your efforts on one form of exercise, such as cardio. "Although aerobic exercise is important for keeping your heart strong and managing stress, doing too much cardio, not eating adequately and avoiding strength training may lower your metabolism, which will leave your body thinking it needs to conserve energy." How to fix it: Make sure you are fuelling your body appropriately and getting adequate recovery time and rest – find out what to eat on rest and easy training days for guidance. If you're over-relying on cardio, Hiscock suggests shaking up your exercise plans with a varied programme, "including cardio, resistance training (which may include free weights, resistance bands or using your body weight) and flexibility practices, like yoga or pilates." 19. Mindless snacking out of boredom Snacking can get a bad rap, but it isn't snacking itself which is the problem, explains Emma White, senior nutritionist for the Nutracheck Calorie Counter app: "Provided the food we eat is part of a balanced diet, snacking itself is not a bad thing. However, issues typically crop up when we eat too many calories, or make poor food choices." White explains that it's more about snacking smart: "While a poor choice will fail to add nourishment, it may also push you over your daily calorie allowance if not factored in. A well-chosen snack not only fills a hunger gap before the next meal, it nourishes your body and supports your daily calorie intake in a healthy way." Mindlessly snacking when you're not hungry is also a problem, which is especially true if you're working from home: "It means the fridge is never far away and that can blur true hunger cues," explains functional nutritionist Hannah Calow. "It’s easy to snack out of boredom or habit rather than need, which can leave us feeling sluggish and unsatisfied." Home working structures can also often mean irregular mealtimes, resulting in a reliance on grazing and quick-caffeine fixes. "When structure goes, so does blood sugar balance," Calow adds. "Grazing through the day instead of eating regular, balanced meals can lead to energy crashes, brain fog and those mid-afternoon sugar cravings." How to fix it: Keep nourishing snacks visible by placing a bowl of fruit, boiled eggs or pre-cut veggies at eye level in the fridge. Met with the 3pm slump? Try a stretch, drink some water or eat a snack that's packed with protein and health fats. If you're remote working, use it as an incentive to eat more home-cooked food, which can mean better ingredients and more balanced meals if you make the effort. Learn more about whether snacking is bad for you then find out about the health implications of working from home. 20. Over-reliance on supplements over real food Find yourself relying on vitamin and mineral supplements in the belief that they will tick all the health boxes? If you're depending on these instead of a varied diet, it may mean missing out on the benefits of whole foods. "The number of articles and studies I read about various vitamins, minerals and nutrients that have a positive impact on our health is staggering," says health writer Rosalind Ryan. "Whether it’s flavonoids reducing your blood pressure, or vitamin C fighting inflammation, every day it feels like there’s something new to put on your ‘Am I getting enough?’ list." The good news is that you don't have to take supplements to consume these ‘magical’ compounds. "Most of them are easily found in your daily diet; for example, flavonoids are in tea and kiwis are packed with vitamin C," Ryan explains. How to fix it: "If you’re eating a healthy, balanced diet, you should be fine. The only extras I take are fish oils and vitamin D in winter," Ryan says. Read more expert advice on the use of supplements: Do supplements work? What supplements should I take? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.