Cook slow, eat well by Mid and East Antrim Borough Council

Cook Slow, Eat Well Healthy and low cost recipes for your slow cooker

Int roduction Mid and East Antrim Borough Council would like to introduce you to our slow cooking cookbook. This cookbook was developed as part of the energy efficiency work undertaken by our Community Health and Wellbeing Team to highlight the benefits of slow cooking as a way of making nutritious food at low energy use and low cost. Some benefits of slow cooking include:

makes healthy meals

simple to use

suitable for any household, big or small little preparation time

perfect for people who don’t like cooking from scratch everyday as leftovers can be put in fridge or freezer

great for ‘hiding’ ingredients from those fussy eaters

We hope you enjoy our cookbook and have fun making the most out of your slow cooker. 2

Content s Why use a slow cooker?

6-7

Ratatouille

Top tips for using a slow cooker

8-10

Bolognese

Energy saving tips in the kitchen

Veggie Curry

Sourcing ingredients and budgeting

Chicken and Chorizo Stew

Safety tips

12-13

Mushroom Risotto

Dietary requirements

Chicken and Chorizo Paella

Equipment you might need

Sausage and Bean Hotpot

Paprika Beef Stew

Barbeque Pulled Pork

Jacket Potatoes

Soups Chicken Broth

Carrot and Lentil

Potato and Leek

Seasonal Vegetable

Minestrone

Sausage and White Bean

Mains 4

Irish Stew

Moroccan Chicken Tagine

Chilli Con Carne

Somet hing Sweet Rice Pudding

Bread and Banana Pudding

Apple Compote

Slow Cooked Pineapple

Why use a S low Cooker

Inexpensive A slow cooker is inexpensive to buy and use, and you can make the most of cheap ingredients because of the long cooking time.

Simple to use Making a delicious slow cooked meal is as easy as simply adding ingredients to the slow cooker and leaving it to cook overnight or throughout the day.

Time It only takes a few minutes to prepare a meal in a slow cooker, but it needs to cook for a long time. Plan ahead and prepare first thing in the morning or in the evening. Once prepared, put the crockpot in the fridge until you want to start cooking.

Plan ahead and prepare first thing in the morning or in the evening.

Your meals can have all the nutritional requirements you need without much effort.

Healthy By cooking your own meals, you know exactly what you’re eating and your meals can have all the nutritional requirements you need without much effort and spending lots of money.

Portable You can take a slow cooker anywhere and plug it in.

Clean You can cook a complete meal in a slow cooker; you only need simple equipment to prepare it, and it is easy to clean. 6

Top t ips for using a S low Cooker

Cooking L aye r s

Adding Flavour

It takes some time for the slow cooker to heat up, so switch on your slow cooker 10 minutes before adding your ingredients. Don’t worry if you forget or don’t have time to preheat – it just means your cook time may be slightly longer.

Add seasoning before and at the end of cooking to suit your taste. Try adding flavours, like herbs and lemon juice, at the end. Reduced-salt soy sauce, miso paste, stock cubes, and tomato paste are all good ways of adding flavour if you don’t want to add salt. Add more flavour by stir-frying your vegetables and browning your meat before adding them to the slow cooker. Your slow cooker doesn’t get hot enough, so it is best to use a normal frying pan to do this. You can also add some seasoning to vegetables or meat when browning them. If you don’t have time or don’t want to brown ingredients, that’s fine, too – just add them to your slow cooker.

Most of the heat in a slow cooker comes from the bottom so, if you want to make sure that something cooks well, place it at the bottom.

Pre heat ing

Te mpe rat ure Cont rol Follow the temperature instructions in the recipes and preheat your slow cooker if you can. There are normally three heat settings – low, high, and warm. Warm should not be used to cook food, only to keep cooked food warm. Try not to lift the lid when cooking – your cooking time will be extended by about 15-20 minutes each time the lid is lifted.

There are normally three heat settings low, high and warm.

Por t ion s & Pla nning Using a slow cooker allows you to make things in larger amounts, which means any leftovers can be cooled down and put into storage containers. These can then be put into the fridge or freezer, and taken out and reheated as you need them.

Energy Saving Tips in t he K itchen • Cook in large batches and freeze in portions for future use. • Only boil the amount of water you need in the kettle, but make sure there is enough water to cover the element of an electric kettle. • Allow food to cool before putting it into the fridge or freezer within 2 hours. • Don’t leave the fridge or freezer door open for longer than necessary. • Consider replacing older appliances with more efficient models.

Liquid When using a slow cooker for the first time, many say the cooked food has too much liquid. Liquids do not evaporate when using a slow cooker like conventional cooking methods, so add less liquid ingredients at the start – it’s easier to add more part way through cooking than to thicken at the end. If you do need to thicken the cooked food, make a cornflour paste with cornflour and water, and add about 30 minutes before the end of cooking. One trick to reduce the amount of water is to put a tea towel under the lid, but you would need to assess if there is any safety issue doing this. Snug fitting lid liners can be bought online.

Swe et Treat s A slow cooker is versatile and can be used for sweet treats like desserts, cakes, and fruit compotes. 10

Sourcing Ingredient s & Budgeting Shopping local doesn’t mean more expensive - markets are a great place to find good quality ingredients at affordable prices, as well as local greengrocers, butchers, fishmongers, and bakeries. Shop around and look for the best prices. Home-cooked food is generally less expensive than buying readymade food, and is also usually more nutritious. Try using cheaper cuts of meat, whole chicken or fish, and use the bones to make broth. Fruit and vegetables that are in season are cheaper and fresher. Don’t buy too much, especially fresh foods, to avoid waste. Buying bulk dried goods, like pasta and rice, is a great way of saving money. 11

Safet y Tips

Wash your hands before preparing food and especially after handling raw meat.

Store raw meat and fish at the bottom of the fridge.

Check use-by dates of ingredients and don’t use if past the date.

Wash equipment and worktops after use using hot soapy water followed by a sanitiser/disinfectant.

Wash fruit and vegetables.

Be careful with knives.

Once food is cooled, cover it or put it in a container and store in the fridge or freezer.

Only reheat food once and make sure it is piping hot before it is eaten. 13

Diet a r y Requirement s

Equipment you might need

Look out for the symbols used on the recipe pages to highlight dietary requirements.

Gluten Free

Vegetarian

Sharp knife

Chopping board

Peeler

Wooden spoon

Cutlery

Tin opener

Measuring jug

Scales

Sieve or colander

Please check labelling on individual ingredients to ensure they are suitable for any dietary requirements you may have.

Oven gloves 14

Kettle 15

Chicken Broth

Serves: 8

This soup is full of flavour and simply good for you.

Preparation Time: 10 minutes

Equipment

SOUPS

Slow Cooker

Chopping Board

Peeler

Wooden Spoon

Sharp Knife Cooking Time: 7-8 hours on low

Ingredients 1 medium whole chicken or 6-8 chicken drumsticks or thighs (remove skin) 2 onions 2-3 large carrots 2-3 celery sticks 2 reduced-salt vegetable or chicken stock cubes 900ml boiling water

WHY NOT TRY: Using ham shank, lamb shoulder or turkey leg instead of chicken. Adding lentils, pasta or rice to bulk up soup - add these about 1 hour before ready.

Method Preheat slow cooker on high for 10 minutes. Peel and chop your vegetables into small pieces. Add the chicken and vegetables to the slow cooker. Dissolve stock cubes in boiling water and pour over chicken and vegetables. Turn heat to low and cook for 7-8 hours. When broth is ready, remove chicken and take the meat off the bone. Add some or all of the meat back into the broth, and season to taste. 16

Carrot & Lentil Soup

Serves: 6

Preparation Time: 10 minutes

Protein-packed soup that’s delicious all year round. Equipment Slow Cooker

Chopping Board

Peeler

Wooden Spoon

Ingredients 4 large carrots 150g red lentils 1 onion 2 reduced-salt vegetable stock cubes 1 litre boiling water

Sharp Knife

Cooking Time: 6-7 hours on low or 4 hours on high

WHY NOT TRY: Spice it up with a tablespoon of cumin. Serve with a slice of wholemeal wheaten bread.

Method Preheat slow cooker on high for 10 minutes. Peel and chop your vegetables into small pieces. Add vegetables and lentils to slow cooker. Dissolve stock cubes in boiling water and pour over other ingredients. Stir and season, cook on low for 6-7 hours or high for 4 hours. If you like your soup smooth, blend using a hand blender.

Potato & Leek Soup This soup is easy to make, creamy and delicious.

Serves: 8

Preparation Time: 10 minutes

Peeler

Serves: 8

Preparation Time: 10-15 minutes

This satisfying soup is great all year round and is packed with nutrients.

Equipment Slow Cooker

Seasonal Vegetable Soup

Chopping Board Wooden Spoon

Sharp Knife

Cooking Time: 6 hours on low or 4 hours on high

Ingredients 1 large onion 2 leeks 4 medium potatoes 2 reduced-salt vegetable stock cubes 180ml semi-skimmed milk

WHY NOT TRY: Adding a pinch of nutmeg and chilli powder. Serve with a slice of wholemeal wheaten bread.

500ml boiling water Method Preheat slow cooker on high for 10 minutes. Peel and chop your vegetables and potatoes into small pieces. Add vegetables and potatoes to slow cooker. Dissolve stock cubes in boiling water and pour over ingredients. Stir and season, cook on low for 6 hours or high for 4 hours. When vegetables are cooked, add milk and continue cooking until hot.

Cooking Time: 6-7 hours on low

Equipment Slow Cooker

Chopping Board

Peeler

Wooden Spoon

Sharp Knife

Ingredients 2-3 large carrots 2 sticks of celery 1 onion or leek 2 reduced-fat vegetable or chicken stock cubes

WHY NOT TRY: Adding other vegetables like turnip, parsnip or cauliflower

150g of soup mix or barley 1 litre boiling water Method Preheat the slow cooker on high for 10 minutes. Peel and chop the vegetables into small pieces and add to slow cooker. Add soup mix/barley. Dissolve stock cubes in boiling water and pour over ingredients. Stir and season, cook on low for 6-7 hours.

Season and, if you like your soup smooth, blend using a hand blender. 20

WHY NOT TRY: Adding some chopped herbs towards the end - basil, oregano or thyme.

Minestrone Soup This classic Italian soup is great for using up vegetables and is packed full of Mediterranean flavours.

Serves: 8

Preparation Time: 15-20 minutes

Equipment Slow Cooker

Chopping Board

Sharp Knife

Tin Opener

Wooden Spoon

Sieve/Colander

Cooking Time: 6-7 hours on low

Peeler Ingredients 1 large carrot 2 celery sticks 1 large onion 3 garlic cloves 2 red peppers 1 courgette

3 reduced-salt vegetable, chicken, or ham stock cubes Tin of broad beans or cannellini beans 100g pasta 500-600ml boiling water

Tin of chopped tomatoes or carton of passata Method Preheat slow cooker on high for 10 minutes. Peel and chop your vegetables into small pieces. Finely chop the garlic, or crush using a knife or garlic press. Drain the beans. Add vegetables, tomatoes/passata, garlic, and beans to slow cooker. Dissolve stock cubes in boiling water and pour over ingredients. Stir and season, cook on low for 6 hours or high for 4 hours. When vegetables are cooked, add pasta and continue cooking until pasta is cooked. Season to taste, and serve. 22

Sausage & White Bean Soup

Serves: 6

Preparation Time: 20 minutes

This combination of Italian sausage and white beans with spinach makes a delicious and satisfying soup. Cooking Time: 8-9 hours on low

Equipment Slow Cooker

Chopping Board

Sharp Knife

Tin Opener

Wooden Spoon

Sieve/Colander

Ingredients 1 onion 2 chorizo sausages or 1/3 of a chorizo ring 2 medium sweet potatoes 1 tin of cannellini beans 2 reduced-salt chicken or ham stock cubes

2 garlic cloves 2 slices of back bacon Handful of baby spinach 1 litre boiling water Juice of 1 lemon

Method Preheat the slow cooker on high for 10 minutes. If you can, fry the sausage and bacon in a frying pan, and then add to the slow cooker. If not, add straight to the slow cooker. Peel the sweet potato, chop into small pieces, and add to the slow cooker. Chop the onion and garlic, drain the beans, and add. Dissolve stock cubes in boiling water and pour over ingredients. Season and stir, and cook on low for 8-9 hours. Add spinach about 15-20 minutes before end of cooking.

WHY NOT TRY: Spice it up by adding a teaspoon of chilli powder or 1/2 of a chopped red chilli. Adding other canned foods like pinto beans or sweetcorn.

Add lemon juice and seasoning, and serve. 24

Irish Stew

Serves: 8

This is a great classic stew based on simple and inexpensive ingredients. Use lamb or beef, depending on what you prefer.

Preparation Time: 15 minutes

Equipment

MAINS

Slow Cooker

Chopping Board

Peeler

Wooden Spoon

Sharp Knife

Cooking Time: 8-9 hours on low

Ingredients 500g lamb or beef stewing steak 3 small onions 4 medium potatoes 4 medium carrots 2 reduced-salt beef/lamb stock cubes 150ml boiling water

Method Preheat the slow cooker on high for 10 minutes. Add meat to the slow cooker. Wash, peel, and cut your vegetables into small pieces. Wash, peel, and cut each potato into 6 pieces. Dissolve stock cubes in boiling water and pour over ingredients. Season, stir, and cook on low for 8-9 hours, or until meat is tender. Season to taste, and serve. 26

Moroccan Chicken Tagine

Serves: 8

WHY NOT TRY: Preparation Time: 20 minutes

Adding harissa paste or chilli powder for an extra kick. Serving with cooked couscous or rice.

This simple stew is full of flavour and fragrant spices. Cooking Time: 8-9 hours on low

Equipment Slow Cooker

Chopping Board

Sharp Knife

Peeler

Teaspoon

Tablespoon

Wooden Spoon Ingredients 8 chicken thighs, skin removed

1 teaspoon ground coriander

2 carrots

1 reduced-salt chicken stock cube

2 medium onions

1 tablespoon honey

2 medium tomatoes

150ml boiling water

1 tablespoon cumin

1 tablespoon mixed spice or cinnamon Method Preheat the slow cooker on high for 10 minutes. Add chicken to the slow cooker. Wash, peel, and cut your vegetables into small pieces and add to slow cooker. Add spices and honey. Dissolve stock cubes in boiling water and pour over ingredients. Stir and cook on low for 8-9 hours. Season to taste, and serve. 28

Chilli Con Carne

Serves: 4-6

An incredibly tasty family favourite.

Preparation Time: 20-25 minutes

Equipment Slow Cooker

Chopping Board

Sharp Knife

Tablespoon

Tin Opener

Wooden Spoon

Ingredients

Cooking Time: 4-5 hours on low

450g (1lb) low-fat minced beef 1 large onion 2 cloves of garlic 1 tablespoon hot chilli powder 1 tablespoon ground cumin 1 tablespoon paprika 3 tablespoons of tomato purée 400g tin of chopped tomatoes

WHY NOT TRY: Serving with boiled rice or a baked potato. Top with some grated cheese, sour cream, and guacamole.

Tin of red kidney beans in chilli sauce (optional – 2 stalks of fresh coriander) Method Preheat the slow cooker on high for 10 minutes. Finely chop the onions and crush the garlic. Add the mince, onions, garlic, spices, tomato purée, tinned tomatoes, and kidney beans. Stir and cook on low for 4-5 hours. If adding coriander, chop and add to the slow cooker 10 minutes before serving. 30

Ratatouille A super healthy, classic French vegetarian dish. Equipment Slow Cooker

Chopping Board

Sharp Knife

Teaspoon

Tablespoon

Wooden Spoon

Serves: 6-8

Preparation Time: 20 minutes

Cooking Time: 4-5 hours on low

2 garlic cloves

1 green pepper 2 tablespoons of tomato or sundried tomato purée 1 teaspoon thyme

Slow Cooker

Chopping Board

Sharp Knife

Tin Opener

Wooden Spoon

Sieve

Ingredients

1 large onion

WHY NOT TRY: Serve with crusty bread, pasta or rice, or as a side dish with roast meat.

1 teaspoon basil 1 tablespoon red wine vinegar Method Preheat the slow cooker on high for 10 minutes. Deseed the peppers and cut off the stalk of the aubergines. Thinly slice the vegetables, and crush or chop the garlic. Put all the vegetables into the slow cooker and add the purée, herbs, and red wine vinegar. Season and stir, and cook on low for 4-5 hours. 32

Preparation Time: 15 minutes

Equipment

Cooking Time: 4 hours on high

2 tins of tomatoes

2 courgettes 1 red pepper

Serves: 8

500g minced beef

2 aubergines 6 large ripe tomatoes

Bolognese can be a simple sauce for pasta, but this recipe is for a hearty stew which can be served with pasta or potatoes.

Peeler

Ingredients 2 onions

Bolognese

1 large carrot 2 celery sticks 2 red peppers 2 garlic cloves

WHY NOT TRY: Serving with some grated cheddar or parmesan.

2 reduced-salt beef stock cubes Method Preheat the slow cooker on high for 10 minutes. Wash, peel, and chop your vegetables into small pieces and add to the slow cooker. If you can, fry the minced beef in a frying pan and add to the slow cooker. If not, add straight to slow cooker. Mince or chop the garlic and add with the tinned tomatoes. Stir, season, and cook on high for 4 hours. If being served with pasta, add the uncooked pasta 20-25 minutes before serving and cook until soft. 33

Veggie Curr y

Serves: 8

A simple to make, meat-free alternative to a favourite dinner time meal.

Preparation Time: 20 minutes

Serves: 6

Preparation Time: 20-25 minutes

Quick to prepare and full of flavour.

Equipment Slow Cooker

Chopping Board

Sharp Knife

Equipment

Peeler

Tin Opener

Tablespoon

Slow Cooker Cooking Time: 8-9 hours on low

Wooden Spoon

Tablespoon

Chopping Board Tin Opener

Sharp Knife Wooden Spoon

Cooking Time: 7-8 hours on low

Ingredients

1 large onion

1 onion

2 garlic cloves

1 cauliflower

4 chicken breasts

1 tablespoon of tomato purée

1 parsnip

100g of chorizo sausage

450g of potatoes

1 tablespoon of chilli powder

1 reduced-salt chicken stock cube

1 carrot 1 red pepper 1 yellow or green pepper 1 sweet potato 1 reduced-salt vegetable stock cube

WHY NOT TRY: Adding a tin of chickpeas, cannellini beans, or pinto beans for added protein.

1 tin of reduced-fat coconut milk 4 tablespoons of curry paste Method Preheat the slow cooker on high for 10 minutes. Wash, peel, and chop your vegetables into small pieces and add to the slow cooker. Add the curry paste, coconut milk, and the stock cube. Stir and cook on low for 8-9 hours. Season to taste and serve with cooked rice. 34

Chicken & Chorizo Stew

1 tablespoon of paprika 2 tins of chopped tomatoes (only use 1 if you like less tomatoes)

100ml boiling water

Method Preheat the slow cooker on high for 10 minutes. Finely chop the onion, and crush or chop the garlic. Chop the potatoes into 1 inch pieces (no need to remove the skin) and add with the onion and garlic to the base of the slow cooker. Dice the chicken and the chorizo. If you can, brown the chicken in a frying pan for a couple of minutes, then add the chorizo for a few minutes, and then add to the slow cooker. If not, add the chicken and chorizo to the slow cooker. Add the tinned tomatoes, tomato purée, and spices. Season and stir, and cook on low for 7-8 hours. 35

Mushroom Risotto

This classic Italian dish can be daunting to make, but is quite simple to make in a slow cooker.

Serves: 4-6

Preparation Time: 15-20 minutes

Equipment Slow Cooker

Chopping Board

Sharp Knife

Wooden Spoon

Measuring Jug

Scales

Cooking Time: 2-3 hours on low

Ingredients 400g Arborio or risotto rice 600ml vegetable stock (2 vegetable stock cubes dissolved in boiling water) 1 large onion 1 punnet of chestnut mushrooms (1015 mushrooms) 50g parmesan or other hard cheese Knob of butter or tablespoon of crème fraiche

WHY NOT TRY: Try making it with other vegetables and meat or fish.

Method Preheat the slow cooker on high for 10 minutes. Finely chop the onion and add with rice and stock to the slow cooker, stir. Chop the mushrooms into small pieces and add to the rice mixture. Cook on low for 2-3 hours, stirring occasionally. When the rice is cooked (should still have a bit of a bite), grate the cheese and add with the butter/crème fraiche to the rice. Stir and serve. 36

Chicken & Chorizo Paella Although you won’t get the crispy bottom associated with a typical paella, a slow cooker still makes a good one. Using chorizo gives it a lively, smoky paprika flavour.

Serves: 8-10

Preparation Time: 20 minutes

Cooking Time: 2-3 hours on low

Equipment Slow Cooker

Chopping Board

Sharp Knife

Wooden Spoon

Measuring Jug

Scales

Ingredients 6 chicken thighs or drumsticks (skin removed)

200g peas, fresh or frozen

150g chorizo sausage 1 large onion

1.5 litre chicken stock (3 stock cubes dissolved in boiling water)

3 cloves of garlic

1 lemon

500g paella rice

1 red pepper Method Preheat the slow cooker on high for 10 minutes. Add the chicken and chorizo to the bottom of the slow cooker. Chop the vegetables and add to the slow cooker, along with the peas, garlic, rice, and stock. Season. Stir and cook on low for 2-3 hours, or until chicken is fully cooked. When cooked, add the juice of the lemon and serve. 38

Sausage & Bean Hotpot

Serves: 4

Preparation Time: 20 minutes

Cooking Time: 4-5 hours on low

Equipment Slow Cooker

Chopping Board

Sharp Knife

Peeler

Tin Opener

Tablespoon

Wooden Spoon

2 carrots 2 x 415g tins of reduced-sugar baked beans

Slow Cooker

Chopping Board

Tin Opener

Wooden Spoon

Ingredients

Sharp Knife Cooking Time: 7-8 hours on low

500g stewing steak cut into 2cm cubes 1 red onion 1 green pepper 1 tablespoon of paprika

WHY NOT TRY: Serving with crusty bread or mashed potato. Try adding chilli powder for a bit of heat.

2 tablespoons of tomato purée 1 tablespoon of Worcestershire sauce Method Preheat the slow cooker on high for 10 minutes. Finely chop the onion, peel and chop the carrot, and add to the slow cooker. Add the sausages, beans, tomato purée, and Worcestershire sauce, and stir. Cook on low for 4-5 hours. 40

Preparation Time: 20 minutes

1 red pepper

Ingredients 1 large onion

A hearty tomato-based stew flavoured with paprika and served with rice, couscous or potatoes.

Serves: 6

Equipment

Great comfort food using one of our favourite store cupboard ingredients - baked beans.

8 good quality pork sausages

Paprika Beef Stew

1 tin of chopped tomatoes 2 tablespoons of tomato purée

WHY NOT TRY:

Adding sweet potato to make a one-pot meal.

1 reduced-salt beef stock cube 1 tablespoon of plain flour Method Preheat your slow cooker on high for 10 minutes. Place the diced beef into a food bag and add the flour. Shake to coat the beef. Then, add the beef to the slow cooker. Finely dice the onion, deseed, and roughly chop the peppers, and add to the beef. Dissolve the stock cube in about 75ml of boiling water. Add the paprika, tomato purée, and stock, and stir. Cook on low for 7-8 hours, or until beef is tender. 41

Barbeque Pulled Pork

A budget-friendly crowd pleaser full of flavour and great the next day for leftovers.

Serves: 10

Preparation Time: 15 minutes, plus 8 hours marinating

Quick to prepare and great as an accompaniment to mains.

Serves: 4-6

Preparation Time: 5 minutes

Equipment Slow Cooker

Jacket Potatoes

Teaspoon

Tablespoon

Large Bowl

Cooking Time: 8-9 hours on low

Fork

Ingredients

1.6kg – 2kg pork shoulder

4-6 baking potatoes

4 tablespoons of reduced-salt soy sauce

1 teaspoon of olive oil

2 tablespoons of brown sugar

Seasoning

Cooking Time: 3 hours on low then 2 hours on high

1 tablespoon of Worcestershire sauce 1 tablespoon of white wine vinegar 1 tablespoon of paprika 1 teaspoon of cayenne pepper Method In a large bowl, mix together all the ingredients except the pork. Once mixed, add the pork and ensure the pork is covered with the marinade. Cover and place in the fridge overnight. Preheat the slow cooker on high for 10 minutes. Place the pork in the slow cooker and cook on low for 8-9 hours. When the pork is tender, remove from the slow cooker and discard any fat. Pull the meat apart with forks and serve. For added flavour, pour the sauce over the pork or add store bought barbeque sauce. 42

Method Preheat the slow cooker on high for 10 minutes. Wash the skin of the potatoes and dry. Prick potatoes with the fork. Rub with olive oil and season. Add to the slow cooker and cook on low for 3 hours, and then 2 hours on high.

Rice Pudding Creamy and delicious, this low-fat classic is a real treat.

Serves: 6-8

Preparation Time: 10 minutes

Equipment

SOMETHING SWEET

Slow Cooker

Tablespoon

Measuring Jug

Wooden Spoon

Cooking Time: 2-3 hours on high

Scales

Ingredients 100g pudding rice 25g or a tablespoon of sugar or honey 25g or a tablespoon of low-fat butter

WHY NOT TRY: Adding cinnamon or mixed spice, jam, or fruit compote.

100ml milk

Method Preheat the slow cooker on high for 10 minutes. Whilst the ceramic pot is still cold, grease the inside of the pot with the butter/spread. Add the rice and sugar/honey, then add the milk. Leave to cook on high and stir every hour. Add more milk if it’s getting too thick. 44

Bread & Banana Pudding This is a twist on a classic dessert, which is incredibly easy to make and is great with yoghurt or cream.

Serves: 6-8

Preparation Time: 10-15 minutes

Cooking Time: 3 hours on low

Equipment Slow Cooker

Chopping Board

Sharp Knife

Tablespoon

Measuring Jug

Fork

Bowl Ingredients 450g stale white bread 2 very ripe bananas 200ml of milk

WHY NOT TRY: Adding 1/2 cup of raisins or other dried fruit.

1/2 cup of brown sugar 4 eggs 1 1/2 teaspoons of mixed spice or cinnamon Method Preheat the slow cooker on high for 10 minutes. Cut bread into 2 inch cubes and put into the slow cooker. With the fork, mash the bananas and then add the wet ingredients (milk and eggs), spice, and mix together. Add the wet mixture to the bread and stir slightly to ensure bread is covered. Cook on low for 3 hours. 46

Apple Compote

Serves: 10-12

Apple and fruit compotes are a great way of using up over-ripe or slightly bruised fruit. Once cooked, you can use the compote in so many ways; over yoghurt or ice cream, in rice puddings or porridge, and with muesli or granola.

Preparation Time: 10-15 minutes

Cooking Time: 2 hours on high or 5-6 hours on low

Equipment

This naturally sweet pineapple is delicious with a scoop of ice cream. It’s also great on top of a cake or added to rice pudding.

Serves: 10-12

Preparation Time: 15 minutes

Cooking Time: 4 hours on high

Equipment

Slow Cooker

Chopping Board

Sharp Knife

Slow Cooker

Chopping Board

Potato Peeler

Tablespoon

Scales

Tablespoon

Scales

Ingredients 1kg cooking apples or 50/50 eating and cooking apples 1 tablespoon of water 150g sugar, honey or sweetener

WHY NOT TRY:

Adding vanilla or cinnamon.

Method Preheat the slow cooker on high for 10 minutes. Peel, core, and chop apples into 1 inch pieces. Add the water, apples, sugar/honey/sweetener to the cooker, then stir. Cook for 2 hours on high, or 5-6 hours on low.

Slow Cooked Pineapple

Ingredients 2 medium pineapples 100g brown sugar, or 2 tablespoons of honey 1 or 2 cinnamon sticks, or a teaspoon of cinnamon

Sharp Knife

WHY NOT TRY: Adding some lime and chopped coriander for a savoury option that’s perfect for serving with roast pork or grilled chicken.

Method Preheat on high for 10 minutes. Cut the peel of the pineapple, quarter, and remove the core. Cut each quarter in half, then slice into 1cm slices. Put the pineapple into the slow cooker and add the sugar and cinnamon. Cook on high for 4 hours until pineapple is tender and sweet. 49

Notes

Developed by Mid and East Antrim Borough Council to support their Community Health and Wellbeing work. Mid and East Antrim Borough Council, Ballymena Office, Ardeevin 80 Galgorm Road, Ballymena, BT42 1AB Telephone: 028 2563 3394 Email: wellbeing@midandeastantrim.gov.uk