* Yes, the usual caveat: as part of a balanced diet and healthy lifestyle.
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N EW
N E W Sweet
Potato & Fresh Mint Daal
Smoothies
354 CALORIES PER POT
EATING WELL, FEELING GOOD
N E W Salmon
& Edamame Thai noodles
“Yay, it’s January!” No? You mean your heart doesn’t lift with joy at the prospect of the year’s first month of dark, cold, wet, back-to-work, resolution-failing, post-festive, puritan miserableness? Well, this year we’re on a mission to help you feel good about January with hand-prepared food that’s big on taste but not on your waist*. We can promise: • Bright, sunny flavours • Bright, sunny people to serve you in our shops • Bright, sunny messages thanks to our daily Feel Good Fanfare on Facebook
Yes, so much bright, sunniness could be a bit like living with a children’s TV presenter (i.e. a bit annoying). But it might also help you feel good about January, about yourself and about life in general. Here’s hoping...
473 CALORIES PER PORTION
3 Ways To Feel Good In January • Sign up to Headspace, the online gym for the mind (www.headspace.com). Its free trial is a genuine New Year’s gift. For the chance to win a lifetime membership go to www.cookfood.net/headspace • Eat a bit less, exercise a bit more. You’ll feel better for it. Really. It’s that simple. • Get inspired. Free inspiration is everywhere.There’s TED, of course (www.ted.com). But also try its Welsh equivalent, the Do Lectures (www.thedolectures.com). We’ve listed our favourites at www.cookfood.net/inspired Check out our daily Feel Good Fanfare on Facebook
*Yes, the usual caveat: as part of a balanced diet and healthy lifestyle.
Very occasionally we might have to change prices, ingredients or symbols before our next edition of the COOK Menu for which we apologise. But all prices, ingredients and symbols were correct at time of going to print (December 2014). Please refer to the packaging for the most up-to-date information. There may be products temporarily unavailable in shops and via local delivery and click & collect. Not all products are available via our national courier delivery service (please go to www.cookfood.net or phone 01732 759020 for more details).
Vegetarian
Gluten Free
Dairy Free
Microwavable
Must be microwaved 2013/2014 Great Taste Award Winners ‘Warm me up’ spicy Nice and spicy
POTS FOR ONE £3.99 N E W Chicken & Cauliflower “Couscous” 234 cals Moroccan-spiced chicken with cranberries, apricots, chickpeas and “I can’t believe it’s not couscous” (it’s cauliflower!)
234
Virtuous Veggie Pot 320 cals Wild rice with aduki beans, aubergines and green beans and coconut in a blend of Indian spices. NEW
CALORIES PER POT
Sweet Potato & Fresh Mint Daal 354 cals Creamy and comforting made with lentils, chickpeas, yellow split peas and natural yoghurt. NEW
Chicken Pho*
N E W Chicken
& Cauliflower “Couscous”
116 cals
Thai Style Chicken Patties* 147 cals
L FEE
GOOD JANUAR Y
Prawn Tom Yum*
231 cals
Thai Butternut Squash Soup* 281 cals Middle Eastern Lamb Koftas* 281 cals Nasi Goreng*
2 nd
Ja n u a r y
u - 1 st F e br
ar y
T & C’s a p ply.
320
281 cals
N E W Sweet Potato & Fresh Mint Daal
CALORIES PER POT
Chicken Noodle Laksa 301 cals Sweet Chilli Chicken* 319 cals Caribbean Chicken with Rice & Beans 362 cals Pad Thai*
371 cals
Moroccan-Spiced Chicken* 376 cals Japanese Salmon*
N E W Virtuous
Veggie Pot
394 cals
Some of our recipes lower in calories and fat contain relatively high levels of salt and/or sugar. We’ve marked them with a little asterisk*, so it’s clear.This is because we use authentic, store cupboard ingredients just like you would at home. Wherever possible, we’re reducing the sugar and salt in these recipes without making them taste like pulped cardboard.
NE W
SUPPERS FOR TWO “I’ve got us a lovely, lower calorie supper to share,” is hardly a phrase to lift the spirits on a wet Wednesday evening. Until now, that is. Because we’ve packed our OMG suppers full of flavour while keeping a close eye on the calories.
NEW
Pad Thai*
(2)
6.99
391 cals per portion A classic, aromatic Thai dish with egg noodles,
394
chicken, stir-fried vegetables and cashew nuts.
CALORIES
Chicken Burrito Bowl* (2) 6.99 394 cals per portion Fajita chicken blended with rice, beans, sweetcorn and fresh lime. NEW
NEW
Nasi Goreng*
(2)
PER PORTION
6.99
432 cals per portion A classic Indonesian rice dish made with sliced chicken, pork, egg and mushrooms, with a light soy sauce, tamarind and chilli dressing. NEW
Chicken Noodle Laksa*
(2) 6.99
458 cals per portion Marinated chicken with rice noodles in a sweet and fragrant coconut sauce.
N E W Chicken
Salmon & Edamame Thai Noodles (2) 7.99 473 cals per portion With shredded sweetheart cabbage in a fragrant, coconut sauce. NEW
SMOOTHIES
£4.79
Burrito Bowl
PUDDINGS
N E W Strawgo
(1) 1.75
93 cals Alphonso mango and strawberry frozen fruit dessert.
N E W Orangeberry
(1) 1.75
94 cals Raspberry with a hint of orange Pouches of frozen fruit that make the perfect smoothie in under 1 minute. Just add almond milk or juice and blitz. N E W Pash ‘n’ Shoot
Passion Fruit, Pineapple & Mango
105 cals per portion
with 200ml unsweetened almond milk
173 cals per portion with 200ml apple juice
N E W Broccoli & The Beast
Broccoli, Spinach, Celery, Mango, Pineapple & Banana.
92 cals per portion
with 200ml unsweetened almond milk
160 cals per portion with 200ml apple juice
frozen fruit dessert. NEW
Chocolate Mousse (x2) 3.25
140 cals per portion A tasty rich
chocolate mousse with chocolate sauce.
Lemon Meringue NEW Mousse (x2) 3.25 149 cals per portion A light lemony mousse with lemon curd and meringue crumble.
The observant may have noticed we’ve got a different calorie and fat threshold for our OMG Suppers For Two than for our Pots and core recipes that are surprisingly less than 400 calories and 14g fat . Why so? Supper, assuming it’s your main meal of the day, can be a bit bigger than your other meals. Our new OMG Suppers For Two are also complete meals whereas our core recipes that are surprisingly less than 400 calories and 14g fat need a side or carb adding. So we’ve set the limit for our OMG Suppers at 500 calories per portion – and you can share it out as you see fit.
SURPRISINGLY LESS THAN 400 CALS & 14g FAT PER PORTION
SURPRISINGLY
LESS THAN 400 CALS & 14g FAT
The same, delicious recipes we’ve always made - they just happen to be on the lower side when it comes to fat and calories (hence the surprise).
MAINS
Chicken Catalan 305 cals per portion (1) 3.99 / (2) 6.99 / (4) 13.95
Beef Bourguignon 267 cals per portion (1) 4.99 / (2) 8.99 / (4) 17.95
Chilli con Carne 289 cals per portion (1) 3.50 / (2) 5.50
Lamb Casserole with New Potatoes 261 cals per portion (1) 4.99 / (2) 8.99 Lamb Hotpot 328 cals per portion (1) 3.99 Moroccan Spiced Lamb Tagine 307 cals per portion
Beef Bourguignon
(1) 4.99 / (2) 8.99 / (4) 17.95
267 CALORIES PER PORTION
Red Lentil & Mixed Bean Casserole* 258 cals per portion (2) 4.99 Vegetable & Chickpea Tagine 223 cals per portion (1) 2.99 / (2) 5.95
Ravioli filled with Pea & Shallot 196 cals per portion (2) 3.99
Tortelloni filled with Pumpkin 263 cals per portion
Moroccan Spiced Lamb Tagine
(2) 3.99
Tortelloni filled with Spinach & Ricotta 344 cals per portion (2) 3.99 Sea Bass with Asparagus Tips & Linguine* 341 cals per portion (2) 13.99
INDIAN & ORIENTAL
Garlic Chicken Curry* 358 cals per portion (1) 3.99
Prawn Karahi* 223 cals per portion (1) 4.75 / (2) 8.99
Roasted Vegetable & Chickpea Curry* 211 cals per portion (1) 2.99 / (2) 5.95 Sweet Chilli & Garlic Prawns 167 cals per portion (1) 4.75 / (2) 8.99
Chicken Teriyaki* 316 cals per portion (1) 3.99 / (2) 6.99
Sea Bass with Asparagus Tips & Linguine
341 CALORIES PER PORTION
FAMILY GRUB £10
Serves two grown-up & two less grown-up appetites.
Chicken Chow Mein* 319 cals per portion
Lemon Chicken Risotto 301 cals per portion Sweet & Smoky Moroccan Chicken Bake 386 cals per portion
EATING WELL, FEELING GOOD
2015 marks the third year of our Oh My Goodness, I get to eat normally, Ryan Gosling-approved*, unscientifically tested, January diet plan. In year one, Jemima lost 8lb by eating delicious COOK food for the month of January. Yay! In year two, Hannah lost a stone by eating delicious COOK food for the month of January. Woohoo! In year three… who knows! We have a whole posse of people at the Kitchen planning to eat delicious COOK food for the month of January in a bid to lose a few pounds (not because they need to, just because they want to). If you’d like to join them, pick up a planner in store or download one from cookfood.net/OMGplanner You’ll discover: You won’t get bored as there’s plenty of choice. You get to eat amazing-tasting food. Every. Single. Day. You can share it with your other half, thanks to our OMG Suppers and two portion meals. You can have people over for dinner without them ever suspecting you’re “on a diet” (note, wine is a calorific road smash. Sorry. Clear spirits are the way to go).
You can even eat curry – usually a bit of a disaster on the diet front.
*In year one, Jemima kept a picture of “The Goz” on her desk with the message: “If you eat bread, Ryan is sad.” She didn’t. Ryan was happy. Rather, his picture was. We think this counts as approval. At least, we do until Ryan’s expensive LA lawyer tells us otherwise.
OUR FOUNDING STATEMENT
To COOK using the same ingredients and techniques you would at home, so everything looks and tastes homemade. Today, nothing’s changed. Edward & Dale, founders
The COOK Kitchen • Sittingbourne • Kent • ME10 3HH edwardanddale@cookfood.net • 01732 759010 • www.cookfood.net