COOK SMART RECIPE BOOK
CONTENTS INTRODUCTION 1 SPAGHETTI BOLOGNESE
2-3
RISOTTO
4-5
STIR FRY 6-7 BURGERS 8-9 POTATO WEDGES 10-11 HEALTHY BROWNIES 12-13 PIZZA 14-15 GLOSSARY 16-17
INTRODUCTION We are a group of students from Bristol who are concerned that young people don’t know as much as they should about nutrition. We want to help them learn so we are working with Fixers – the charity that gives young people a voice – to create this cook book with affordable, simple and healthy recipe ideas. We’re using it in our CookSmart classes where we set out to teach students how to prepare a range of meals that cover all their nutritional needs, as well as a range of different tastes. We believe it’s important for children to learn to cook healthy food, so they can eat well for life. Our aim is to help kids become both book-smart and CookSmart! Good luck! - Josh (20), Amy (21), Casper (21), Angus (20), Ryan (21) & Daisy (20)
We hope you have lots of fun making the recipes!
REMEMBER! Always get help or ask permission before doing any cooking. Some people may be allergic to some ingredients. This recipe book contains the opinions of a group of young people, and should not be relied upon or substituted for formal nutritional advice. 1
Why not try some wholemeal pasta for a healthier alternative!
2
SPAGHETTI BOLOGNESE INGREDIENTS
METHOD
500g Fresh Beef Mince. 400g Dried Spaghetti. 4 Rashers of Smoked Streaky Bacon, finely diced. 2 Tins of Plum/Chopped Tomatoes. 6 Fresh Cherry Tomatoes, halved 2 Medium Onions, peeled and finely diced. 2 Sticks of Celery, trimmed and finely diced. 2 Carrots, trimmed and finely diced. 2 Cloves of Garlic, peeled and finely diced. 1 Medium Chilli (optional), seeded and finely sliced 75g Freshly grated Parmesan Cheese 2 tbsp Tomato Puree 1 Beef Stock 2-3 Sprigs of Fresh Rosemary. Handful of Fresh Basil, plus extra for Garnish. 1 tsp Dried Oregano.
Place a heavy bottomed pan on a medium heat. Add some of the olive oil and gently fry your bacon until golden and crisp, then reduce the heat slightly and add your onions, carrots, celery and garlic. Next remove the leaves from the Rosemary sprigs and add them to the pot, Next, increase the heat slightly, add the mince and stir until the meat is browned all over. Stir in your tins of plum/chopped tomatoes. Add remaining herbs, tomato puree, stock cube, chilli and tomatoes Give everything a stir with a wooden spoon, breaking up the plum tomatoes as you go and bring to a gentle simmer. Reduce the heat to low medium, put the lid on and leave it blipping away for about an hour and 15 minutes until the flavours develop into a wonderfully rich tomato sauce. Stir occasionally to make sure it doesn’t catch. Just as the sauce is nearly ready, add the parmesan & season to taste. Cook the spaghetti according the instructions. Once the spaghetti is ready, drain it in a colander and add it to the pan with the sauce. Give it all a good stir, coating the pasta in the lovely tomato sauce. 3
toes, & Apples, pota e the same onions all tast ur nose if you hold yo them! when eating
4
RISOTTO INGREDIENTS
METHOD
1 onion, diced 2 garlic cloves, crushed 250g chicken breast, chopped 225g arborio rice 100g peas 750ml stock 1 tsp parsley, chopped
Fry the onion and garlic in olive oil. Add the chicken breasts and fry for a couple of minutes more. Put in the rice and fry until all coated in oil but not browned. Add about 500ml/1 pint of stock and cook until almost all absorbed. Gradually add another 250ml/half pint of stock until risotto is creamy, then pop in a cup full of frozen peas. Stir well then serve with chopped parsley.
5
Broccoli is an excellent source of vitamins and minerals*
http://www.nhs.uk/livewell/superfoods/pages/is-broccoli-a-superfood.aspx
6
STIR FRY INGREDIENTS
METHOD
4 nests dried egg noodles 2tbsp sunflower or vegetable oil 4 chicken thighs, skinned, deboned cubed 2 garlic clove, finely sliced 2cm piece fresh ginger, peeled & finely chopped 2 head of broccoli, divided into small florets 100g button mushrooms, sliced 2 celery stalk, finely sliced 2 red pepper, seeded and cut into strips 4tbsp soy sauce
Cook the noodles in boiling salted water according to packet instructions. When cooked drain and toss with a little oil to stop them from sticking. Heat the oil in a wok or pan until very hot then add the cubed chicken. Toss over a high heat until golden in patches. Add the garlic and ginger and fry for 30 seconds, then add the vegetables. Fry everything over a high heat for two to three minutes, tossing the mixture to ensure even cooking. Check the meat is cooked through with no pink showing. Add the soy sauce and the cooked noodles and stir everything to combine. Serve immediately.
7
8
BURGERS INGREDIENTS
METHOD
Vegetarian Burgers 175g Quorn Mince 1 tablespoon vegetable oil 1 small onion, finely diced 1 teaspoon dried rosemary 2 slices wholemeal bread, made into crumbs 40g cheddar cheese, grated 75g low fat cream cheese 1 tablespoon fresh parsley, finely chopped 1 medium egg, beaten Vegetable oil, extra
Place all the burger ingredients in a mixing bowl and stir to combine. Using your hands, shape into four equal-sized patties. Preheat the grill to hot. Cook the burgers under the grill for 15 minutes, or until cooked through
Instead of chips, try carrot batons as a side dish!
Beef Burgers 540g/1lb 3oz minced beef chuck steak 25g/1oz chopped coriander 1 onion, chopped 1 tbsp Dijon mustard 1 free-range egg yolk 1 tbsp olive oil Salt and freshly ground black pepper
9
10
POTATO WEDGES INGREDIENTS
METHOD
Pinch of sea salt Freshly ground black pepper 600 g baking potatoes Olive oil
Preheat oven to 230 C / Gas 8. Cut potato into wedges. Mix olive oil, paprika, garlic granules, chilli powder and onion powder Coat potatoes with oil/spice mixture and place on a baking tray.
The chemical Capsaicin is what causes chillis to be so spicy!*
Bake for 45 minutes in a pre heated oven
11
http://www.chm.bris.ac.uk/motm/chilli/capsaicin.htm
Try adding a little bit of ginger or chilli powder for a spicy surprise!
12
HEALTHY BROWNIES INGREDIENTS
METHOD
Olive oil cooking spray 2/3 cup mild honey, such as orange blossom 1/3 cups natural, unsweetened cocoa powder 1/2 cup white whole-wheat flour 1/4 teaspoon aluminum-free baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1/2 cup unsweetened applesauce 2 tablespoons olive oil 1 large egg, at room temperature 3/4 teaspoon pure vanilla extract
Preheat the oven to 350째F. Spray an 8-inch square pan with olive oil. Set aside. Place the honey in a large glass measuring cup. Microwave on high power until the honey is runny & just bubbling, 45 to 60 seconds. Add the cocoa and stir with a fork until well combined. Leave to cool. Meanwhile, in a small bowl, place the flour, baking powder, baking soda, & salt. Whisk until well combined. In a large bowl, combine the applesauce, oil, egg, and vanilla. Whisk together until well blended. Add the honey-cocoa mixture and whisk until smooth. Add the flour mixture to the liquid mixture and stir until no traces of flour remain. Scrape the batter into the prepared pan. Bake until the surface looks dry around the edges of the pan and a toothpick inserted in the center comes out with moist crumbs clinging to it, about 25 minutes. Do not over bake. Place the pan on a cooling rack and let cool completely before slicing into 16 squares. 13
Why not top your pizza with some mushrooms!
14
PIZZA INGREDIENTS
METHOD
Base 550g of strong white flour 7g of dried yeast 1 tsp of table salt 1 tsp of caster sugar 320ml of luke warm water Pepper to season 2 tbsp of olive oil
Sieve the strong white flour into a large mixing bowl, add the salt & pepper. Add the water, yeast, sugar and olive oil into a jug and leave for 3 minutes to allow the yeast to activate.
Sauce Tin of chopped tomatoes 2 tbsp of tomato Puree 1 tbsp olive oil Pepper to season Coarse salt to season 2 cloves of , chopped 1 tsp of basil, oregano & thyme
Slowly pour the wet mixture into the mixing bowl while stirring using a wooden spoon until everything is roughly mixed. Then, using your hands, further mix and knead the dough until it is elastic and slightly tacky but not over sticky. Place the dough in the mixing bowl and cover with a damp tea towel and leave for 1 hour until the dough has doubled in size. Take the dough and knead it for a few minutes to take some of the air out. Split it into two equal parts. If you are only wishing to make 1 pizza then you can freeze the extra dough. For the sauce, put all sauce ingredients into a blender for 30 seconds until you are left with a thick, light red sauce. Flour a work surface and using a rolling pin, roll the dough until it is roughly the size of the pizza tray you are using. Place the rolled out dough onto the tray and using your fingers, work the dough until it fills the tray. Brush the surface of the dough with olive oil and then add enough sauce mix to cover the base spreading evenly. Sprinkle on the grated cheese followed by your topping choice. Cook the pizza in preheated oven at 200C for 20 minutes and then serve. 15
GLOSSARY ORGANIC: This refers to food that’s made or grown completely naturally. No man made chemicals are used on it. VEGAN: This is a person who doesn’t eat any products that come from animals. VEGETARIAN: This is somebody who doesn’t eat meat, but will eat some animal products such as eggs or milk. KOSHER: This is a type of food that is prepared in a specific way according to religious rules. ALLERGIES: This is when somebody has a reaction to a certain type of food, common allergies are to nuts and gluten products. CARBOHYDRATES: These provide the body with most of the energy it needs throughout the day, and can be found in foods such as breads, rice, and pasta. PROTEINS: This group is important for your body to grow and repair itself. Proteins are found in foods such as meats, nuts and tofu. 16
GLOSSARY FATS: This is a group that your body only needs a small amount of but is still important for repairing and making cells in your body. They are found in some meats as well as in sweet foods. DAIRY: This group is especially important for growth as it provides the calcium needed to make strong bones, as well as other vitamins the body needs. Dairy products include cheeses, yogurts, and milk, among others. FRUITS & VEG: These are important for the day to day running of your body, as they provide a variety of different vitamins and minerals which allow your body to function. It’s important that you have at least five portions of these per day to get all the vitamins and minerals your body needs.
http://nutrition.about.com/ http://culinaryarts.about.com/
17
That was eggcellent!
This recipe book has been created by a group of students from Bristol, who want to promote nutritional education. This booklet was created by Fixers, the campaign that gives young people a voice. Fixers is part funded by the National Lottery through the Big Lottery Fund. Company 2194957. Charity 298643. Š 2015