NICHS Cook Healthy, Simple Food

2nd Edition

Traffic Light Labelling Some food products in supermarkets now have traffic light colours which tell you, at a glance, if the food you’re looking at has high, medium or low amounts of fat (especially saturated fat), salt and added sugars per 100 g.

If you see a red light on the front of the pack, you know it is high in something we should be trying to cut down on. It’s fine to have the food occasionally, or as a treat, but try to limit how often you choose these foods.

If you see amber you know the food isn’t high or low in the nutrient, so this is an OK choice most of the time.

Green means the food is low in salt, saturated fat, fat or sugars. The more green lights the healthier the choice.

For more information on labelling, visit: www.eatwell.gov.uk/foodlabels/trafficlights

Foreword By Lynda Bryans, NICHS Vice President As a busy mum, I know how difficult it can be to ensure that everyone in the family has a healthy, balanced diet.

Making sure that we all have our five portions of fruit and vegetables every day can be hard to fit in to a hectic work schedule.

That’s why Northern Ireland Chest, Heart and Stroke has decided to gather together this collection of recipes. They are designed to be healthy, tasty, nutritious and low in fat, salt and sugar – with the occasional treat thrown in.

Thanks to the Foyle Food Group for their support in producing this edition and providing some of the recipes.

Thanks also to the Food Standards Agency and community dieticians Gráinne McMacken and Emma Vincent, from the Belfast Trust, for their valuable assistance.

I’ll be trying out the recipes myself, so I hope we both find some favourites among the breakfast, lunch, main meal and snack collections on the following pages.

When shopping for ingredients, look out for those that are marked lowest in sugar, fat and salt. Most supermarkets have their own guide on food packaging. Inside the front cover of this book you can find a handy guide to the traffic light system that’s supported by Sainsbury’s, the Co-op, Marks & Spencer and Asda.

By the way, don’t forget to work a little exercise into your daily routine to complement your healthy diet.

Bon appetit and best wishes, Lynda.

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Essential Store Cupboard Ingredients A well stocked store cupboard means that you will have the ingredients that form the basis of most meals. Many of the ingredients have a long shelf life and will go a long way.

• • • •

Tinned vegetables e.g. tomatoes, sweetcorn Tinned fish e.g. tuna, sardines Tinned fruits (in their own juice) Tinned or dried pulses e.g. kidney beans, butter beans, lentils • Tomato puree • Rice (long-grain, brown rice) • Dried pasta • Noodles • Stock cubes (low salt) • Soy sauce (low salt if possible) • Unsaturated oil e.g. olive oil, sunflower oil, rapeseed oil • Dried mixed herbs • Plain white flour • Salt and pepper • Garlic • Sugar Important note: While the recipes in this book have been tested, NI Chest Heart & Stroke cannot guarantee that they will work perfectly every time. The temperatures of individual ovens may vary, for example, giving different results.

Sometimes the only way to find out how a recipe works in your oven is by trial and error.

Please remember that some of the recipes (particularly the desserts) are designed to be treats and should be eaten in moderation.

A healthy diet should always include at least five portions of fruit and vegetables each day and a balance of protein and carbohydrates. Unless you have an allergy, it is never a good idea to exclude an entire food group, such as carbohydrates.

Essential Equipment The basic equipment required to prepare most of the recipes: Sharp knives, saucepans, non-stick frying pan, chopping board, can opener, grater, sieve, mixing bowl, wooden spoons, measuring jug, vegetable peeler, potato masher, weighing scales.

Note: tsp = teaspoon tbsp = tablespoon

Conversion Chart weight 1/2 oz

10 g

3 oz

75 g

1 oz

25 g

5 oz

150 g

1 1/2 oz

40 g

7 oz

200 g

2 oz

50 g

10 oz

275 g

2 1/2 oz

60 g

1 lb

450 g

volume 1/4 pt

150 ml

1/2 pt

275 ml

3/4 pt

425 ml

1 pt

570 ml

1 3/4 pt

1 litre

Breakfast the most important meal of the day

Oven Temperatures

8

째C

째F

Gas

150

300

Mark 2

180

350

Mark 4

200

400

Mark 5/6

220

425

Mark 7

240

475

Mark 9 9

Fruit Salad Zinger Serves: 2 Time: 5 minutes

Ingredients:

Steps:

1 golden grapefruit 2 oranges 1 kiwi fruit Low fat Greek yogurt to serve Pumpkin or sunflower seeds to serve

1. Carefully use a small knife to skin the fruit.

Take off the white skin from the grapefruit and oranges. Then slice between the segments of the fruit and place in a bowl.

2. Peel the kiwi fruit and then cut it into round slices and add to the bowl.

3. Spoon over 2 tbsp of yogurt and sprinkle the seeds over the top.

Tip – Use a low fat natural yogurt for an even lower fat alternative.

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Home-made Muesli

Veggie Omelette

Serves: 2 Time: 25 minutes

Serves: 1 Time: 15 minutes

Ingredients:

Steps:

Ingredients:

Steps:

1 1/2 cups of All-bran flakes or high fibre flakes 1 cup cornflakes 1/2 cup oats 1/2 cup raisins (or chopped dates or sultanas) 1/2 cup sliced almonds (or pecan nuts) 1 tsp cinnamon 1/3 cup apple juice concentrate

1. Mix all the ingredients in a bowl (substitute your favourites).

2. Spread on a large baking sheet. Bake at 170°C / 300°F for 20 minutes or until crisp and lightly browned. Remove from oven and allow to cool.

3. Serve with milk, low fat natural yogurt or low fat Greek yogurt.

4. Store left over muesli in an airtight container.

2 eggs – beaten 2 tsp of olive oil (or unsaturated sunflower oil) 1 medium onion 1 red or green pepper 1 tomato 25 g of low fat grated cheese

1. Finely chop the onion and pepper.

Warm 1 tsp of the olive oil in a frying pan and when hot, add the onion and pepper.

Cook until the onion becomes transparent, but the peppers remain firm.

2. Prepare an omelette pan or small non-stick frying pan, using the remaining olive oil.

When the oil is warmed, pour the beaten eggs into the omelette pan and cover the entire bottom of the pan. Once the mixture has set, add the cheese by sprinkling over the top.

3. Slice the tomato and add with other vegetables on top of this. When the eggs have set, the mixture will curl from the edges of the pan. This will enable you to slide a spatula under the omelette without tearing it.

4. Lifting one side of the omelette, fold one side in to the middle. Then do the same with the other side. Allow to sit in the pan for a few more seconds, to warm the vegetables again and allow the cheese to melt.

Tip – You can make this in bulk by increasing the quantities of ingredients proportionately and make the night before.

Did you know that almost 6 out of 10 adults in Northern Ireland are overweight? Don’t skip breakfast: if you skip meals you are more likely to eat more later in the day to make up for it.

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Tip – Use a non-stick frying pan to reduce the amount of oil required.

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3 Minute Porridge

Bagel with Scrambled Eggs and Tomato

Serves: 2 Time: 3 minutes

Serves: 1 Time: 10 minutes

Ingredients:

Steps:

Ingredients:

Steps:

50 g Flahavan’s Porridge Oats 150 ml of semiskimmed milk

1. In a deep bowl, stir Flahavan’s Porridge Oats into milk.

2. Place in microwave but do not cover and cook on high for 2.5 – 3 minutes.

The cooking time will depend on the power of the microwave (2.5 mins for 800w or 3 mins for 650w).

3. Leave to stand for 1 minute, stir, flavour as desired and serve.

4. Serve with fresh or dried fruit or honey to add variety.

1 multi-seed or granary bagel 2 eggs 1 tsp of milk 1 tsp of low fat, unsaturated spread 1 medium sized tomato

1. Cut the bagel in half and lightly toast.

2. Scramble the eggs by breaking into a bowl, add the milk, and whisk.

3. Add a little pepper to season. Whisk all the ingredients together until the mixture is well blended and frothy.

4. Melt the low fat spread in a non-stick saucepan and pour in the mixture.

Stir constantly on a low heat until the egg is scrambled.

5. Slice the tomato and place a layer on the bagel and top with scrambled egg. Do the same with the other slice of bagel.

As well as calcium, milk provides high-quality protein, essential B vitamins, phosphorus and zinc.

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Eggs are a good source of protein, and contain vitamins and minerals. Eggs contain cholesterol and high cholesterol levels in our blood increases our risk of heart disease. However, if you are eating a balanced diet you only need to cut down on eggs if you have been told to do so by your GP or dietitian.

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Herby French Toast Serves: 4 0r 5 Time: 25 minutes

Ingredients:

Steps:

4 large eggs 5 tbsp low-fat milk 1 tbsp finely chopped parsley 1 tbsp finely chopped fresh chives 1⁄2 tbsp chopped fresh thyme or pinch of dried thyme Pinch of paprika Black pepper to taste 4 large flat mushrooms, or 250 g of button mushrooms 4 tbsps olive oil 4 strips bacon (trim fat) or finely chopped ham 5 thick slices wholemeal bread

1. Combine the eggs, milk, most of the parsley, the chives, thyme and paprika in a shallow dish. Season with pepper and set the mixture aside.

2. Wash the mushrooms and cut them into slices. Trim any fat of the bacon and grill until cooked. Keep warm.

3. While the mushrooms and bacon are cooking, cut each slice of bread into four triangles. Heat a large non-stick frying pan over medium heat and add 1 tbsp of the remaining oil. Dip about 1/3 of the bread triangles into the egg mixture to moisten on both sides, then place in the hot pan. Cook for 1–2 minutes or until golden-brown. Remove from the pan and keep warm while you cook the rest of the bread, adding the remaining oil as needed.

4. To serve, arrange five triangles of herbed French toast on each plate. Add the mushrooms and bacon. Sprinkle with the remaining parsley.

Lunch light and simple recipes

Tip – Use a pinch of dried parsley or alternatively mixed herbs if fresh not available.

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Carrot and Coriander Soup

Vegetable Soup with Pasta

Serves: 6 Time: 55 minutes

Serves: 6 Time: 40 minutes

Ingredients:

Steps:

Ingredients:

Steps:

25 g butter 1 onion, chopped 500 g carrots, sliced 225 g potatoes, sliced 1.5 litres vegetable or chicken stock (reduced salt if possible) Salt & freshly ground black pepper 1 large bunch fresh coriander, about 100 g, stalks removed, leaves chopped 1 tsp lime juice Yogurt or soured cream

1. Melt the butter in a large saucepan. Add the onion, cover and sweat over medium-low heat, until just soft. Add the carrots and potatoes, cover and continue to cook for a further 10 minutes, stirring occasionally.

2. Add 1.2 litres of the stock, reserve the rest, and season with salt and pepper. Bring to the boil, then cover and simmer for about 15 minutes, or until the vegetables are just soft.

3. Pour the soup into a blender or food processor and blend until smooth. Pour it back into the saucepan, then add the coriander, lime juice and more stock if you think the soup is too thick. Reheat gently and check the seasoning.

4. Ladle into warmed soup bowls and swirl in a spoonful of yogurt or soured cream. Serve with fresh granary bread.

2 tbsp olive oil 1 onion, chopped 1 garlic clove, crushed 1 red pepper, chopped 1 litre vegetable stock (reduced salt if possible) 400 g tin chopped tomatoes 2 large carrots, chopped 125 g cauliflower 2 medium potatoes, peeled and cubed 75 g small wholewheat pasta shapes 125 g frozen peas Salt and freshly ground black pepper

1. Wash the pepper, carrots, cauliflower and potatoes.

2. Chop the onion, garlic, pepper, carrots and potatoes.

3. SautĂŠ the onion, garlic and red pepper in the olive oil in a saucepan for 5 minutes.

4. Add all the other vegetables, except peas, and cook for 2 minutes.

5. Boil the water and prepare the vegetable stock.

6. Add the vegetable stock, bring to the boil and simmer for 20 minutes.

7. Add pasta shapes and frozen peas 10 minutes before the end of cooking time.

Season and serve.

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Turkey Salad with Cranberry Dressing Serves: 4 Time: 10 minutes

Ingredients:

Steps:

225 g cooked lean turkey (or chicken), broken into bite-sized chunks 4 spring onions, trimmed and finely sliced 150 g cooked baby beetroots, quartered 120 g mixed leaves

1. Wash and chop spring onions and mixed leaves.

2. Chop turkey.

3. Quarter beetroots.

4. Place the turkey, spring onions, beetroot and leaves together in a large salad bowl and toss lightly together.

5. Whisk all the dressing ingredients together with seasoning and drizzle over the salad.

For the dressing: 3 tbsp cranberry sauce Juice of half a lime

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Chicken Pasta Salad

Lentil and Feta Salad

Serves: 4 Time: 20 minutes

Serves: 4 Time: 10 minutes

Ingredients:

Steps:

Ingredients:

Steps:

100 g wholewheat pasta 2 tbsp pesto sauce 2 cooked chicken breasts, torn into strips 100 g cucumber, diced 100 g cherry tomatoes, halved 130 g crunchy salad leaves 2 tbsp olive oil 2 tbsp fresh lemon juice Pinch of sugar

1. Cook the pasta in boiling water for 8 - 10 minutes. Drain and rinse in cold water until cold. Drain, then return to the pan and toss in pesto sauce.

2. Mix the chicken through the pasta.

Put washed salad leaves, tomatoes and cucumber into a large bowl. Stir through the pasta and chicken.

3. Mix together the olive oil, lemon and sugar.

Drizzle over the salad and serve.

1 can (400 g) lentils, drained 1 small red onion, chopped 175 g cherry tomatoes, halved 100 g feta cheese, drained and crumbled 120 g salad leaves

1. Peel and chop red onion. Halve the tomatoes and chop lettuce, then leave to one side.

2. Empty the lentils into a large salad bowl, add the red onion and season with salt and freshly ground black pepper.

3. Add the tomatoes, feta and salad leaves and toss well.

4. Whisk all the dressing ingredients together and drizzle over the salad just before serving.

5. Serve with wheaten or wholegrain / granary bread.

For the dressing: 2 tbsp olive oil 1 tbsp chopped fresh (or dried) oregano 1 tbsp balsamic vinegar Pinch of caster sugar

Wash your hands thoroughly before handling food, after handling raw foods and before touching ready to eat food.

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Oriental Prawn Salad Serves: 2 Time: 20 minutes

Ingredients:

Steps:

2 large carrots, peeled 1 red pepper, deseeded 8 spring onions, trimmed 175 g cucumber, deseeded 1 medium tomato, quartered 150 g cooked tiger prawns 160 g leafy salad leaves

1. Wash and slice the carrots, pepper, spring onions and cucumber into matchstick strips and place in a large bowl.

2. Add the precooked prawns. Whisk all the dressing ingredients together and pour over the vegetables and prawns. Stir well, then leave to marinate for at least 5 minutes.

3. To serve, add the lettuce leaves and tomato to the marinated mixture and lightly toss. Serve straight away.

4. Serve with wheaten bread or a slice of granary baguette.

For the dressing: 1 tbsp sweet chilli dipping sauce 1 tbsp vegetable oil 2 tbsp rice vinegar 1 tsp sesame seed oil

Eat more fish – including a portion of oily fish each week.

It is an excellent source of protein and contains many vitamins and minerals.

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Greek Stuffed Vegetables

Quesadillas

Serves: 2 Time: 90 minutes

Serves: 1 0r 2 Time: 15 minutes

Ingredients:

Steps:

Ingredients:

Steps:

50 g brown rice 2 green peppers 2 large tomatoes 1 small onion, finely chopped 1 tbsp fresh parsley, chopped 1 tbsp fresh dill, chopped 50 g feta cheese 1 tbsp freshly squeezed lemon juice Freshly ground black pepper 75 ml reduced salt vegetable stock

1. Cook the rice according to the pack instructions. Turn into a mixing bowl and allow to cool. Preheat the oven to 180째C / 350째F. 2. Slice the tops off the peppers and tomatoes and set them aside. Remove the seeds and white pith from peppers. Use a small spoon to scoop out the tomato pulp.

3. Add the tomato pulp, dill, parsley, onion and cheese to the rice. Use a fork to mix together, taking care not to mush the pulp or cheese.

Mix lemon juice into the rice, and season to taste with black pepper.

4. Stuff the pepper and tomato shells loosely with the rice mixture. Arrange stuffed vegetables in a baking dish just large enough to hold them. Replace the tops on stuffed peppers and tomatoes.

5. Boil the kettle to prepare the vegetable stock 6. Pour the vegetable stock into the baking dish. Cook for about 1 hour, until the vegetables are soft but still hold their shape.

7. Allow to cool for 10 minutes before serving.

One large wholewheat tortilla or wrap 2 tbsp olive oil Half a bunch of spring onions, trimmed and sliced or 1 medium onion, finely chopped 2 cloves of garlic, peeled and crushed 1/2 to 1 tsp mild chilli powder or a few drops of hot pepper sauce 1 tsp ground cumin 2 fresh tomatoes, skinned and roughly chopped 400 g canned kidney beans 2 heaped tbsp chopped fresh coriander leaves Salt and lemon juice to taste A small handful of low fat grated cheese

1. Chop onions and tomatoes, peel and crush garlic.

2. Add the oil to the pan and put in spring onions (or chopped onions). Fry for a couple of minutes then add the garlic, chilli powder or hot sauce and ground cumin.

3. Stir and add the tomatoes, breaking them down with a spatula or wooden spoon.

4. Drain the kidney beans and tip into the pan, cover and cook for 5-6 minutes until the liquid has evaporated. Take the pan off the heat and mash the beans roughly with a fork. Stir in the chopped coriander and season with lemon juice and salt.

5. To make the quesadillas, heat a frying pan without any oil. Lay the tortilla or wrap in the pan and heat for a few seconds then flip over.

Spread half of the cooked bean mixture over half the wrap, leaving the border round the edge.

6. Top with cheese, fold the other half of the tortilla over and press lightly. Heat the quesadilla through, carefully turning a couple of times until the filling is warmed through and the cheese melted. Cut in half and serve.

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Ultimate Baked Potatoes Serves: 2 Time: 70 minutes

Ingredients:

Steps:

2 baking potatoes, scrubbed 4 medium mushrooms 2 slices of ham, chopped 1 small red onion 1 red pepper 2 small tomatoes 1 small tin of sweetcorn Low fat grated cheese

1. Wash potatoes, mushrooms, pepper and tomato (use whatever topping you prefer).

2. Grate cheese.

3. Slice ham, mushrooms, onion, pepper and/or tomato.

4. Place potatoes in a pre-heated oven at approximately 200째C / 400째F. Cook for about an hour until thoroughly cooked.

5. Prepare the fillings in advance and store in a cool container until required.

6. Cut open the potato and add slices of mushroom, pepper, ham, sweetcorn, onion or tomato. Top with a little grated cheese and return to the oven for 2-3 minutes, or until cheese has just melted.

Tip - Baked potatoes can be done in less than 10 minutes in the microwave, but generally taste better in the oven.

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Grilled Veggie Wrap

Crunchy Garden Rolls

Serves: 2 Time: 10 minutes

Serves: 1 Time: 10 minutes

Ingredients:

Steps:

Ingredients:

Steps:

1 medium courgette, sliced 1 red pepper, cut into chunky wedges 1 cup mushrooms, sliced 1 tbsp extra virgin olive oil 1 1/2 tbsp balsamic vinegar 60 ml low fat cream cheese 1 tsp mixed herbs such as oregano, thyme, and tarragon, chopped 4 green lettuce leaves 2 wholewheat tortilla wraps 2 large tomatoes, cut in wedges

1. Wash the courgette, pepper, mushrooms, lettuce and tomato.

2. Chop vegetables.

3. In a medium size saucepan heat 1 tbsp olive oil over medium heat and sautĂŠ the courgette, pepper and mushroom until soft and tender.

Remove from heat, stir in 1 tbsp balsamic vinegar and season with salt and pepper.

4. In a small bowl, combine cream cheese, herbs and the remaining balsamic vinegar.

Spread mixture on each wrap. Place 2 lettuce leaves on each wrap and add sautĂŠed vegetables.

5. To assemble each wrap, fold the bottom 1 1/4 inches (4 cm) over the filling to hold everything together, then roll.

6. Serve with a small salad of lettuce and tomato on the side.

Wholemeal bread rolls Sliced ham (or use tuna if preferred) Low fat mayonnaise (or salad cream) 1 radish, thinly sliced 1/2 cucumber, thinly sliced Chopped spring onions Watercress

1. Slice rolls in half 2. Spread thinly with low fat mayonnaise 3. Fill with ham, radish, cucumber, spring onions and watercress.

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Tip - Swap white bread sandwiches for a wholemeal variety. Try to find one with lots of seeds.

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Courgette Frittata Serves: 4 Time: 12 minutes

Ingredients:

Steps:

30 ml vegetable oil 1 onion, sliced 2 courgettes, thinly sliced 6 eggs 75 g reduced fat cheddar cheese, grated 1 tbsp chopped basil

1. Heat the oil in a frying pan, add the onion and fry for 2 minutes or until soft. Add courgettes and fry for 4 minutes until golden.

2. Beat eggs with salt and freshly ground black pepper. Pour eggs into pan; stir until the egg has lightly set.

3. Shake pan to level surface. Cook for 1 minute. Sprinkle with cheese and cook under hot grill for 2 minutes until golden brown.

4. Cut into equal wedges and sprinkle with chopped basil.

5. Serve with a small salad of lettuce, spring onions and tomatoes.

Dinner simple and tasty evening meals

Tip - Try grating your cheese as you’ll eat less.

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Chicken Casserole

Lamb and Apricot Kebabs

Serves: 2 Time: 90 minutes

Serves: 4 (2 kebabs each) Time: 45 minutes plus marinating

Ingredients:

Steps:

Ingredients:

Steps:

2 chicken breasts 1 onion roughly chopped 1 carrot roughly chopped 1 stick celery roughly chopped 1 small head broccoli, cut into florets and blanched 2 tomatoes 1 chicken or vegetable stock cube (low salt) 570 ml / 1 pt of water 4 medium size potatoes peeled and chopped in small chunks Herbs (tarragon, oregano, basil or mixed herbs) 1 tbsp of olive or sunflower oil

1. Cut up the chicken breasts into cubes (remove skin and any fat) and fry gently in the oil.

2. Add the chopped vegetables and fry together quite quickly.

3. Take off the heat and add water and potatoes and bring slowly to the boil.

4. When nearly boiling add the stock cube, tomatoes and herbs.

5. Reduce heat and simmer slowly for about 40 minutes before serving.

450 g boneless lean lamb, cut into 2 cm chunks 140 g no-soak dried apricots 8 shallots, halved 8 fresh bay leaves (optional) Olive or sunflower oil 2 tbsp chopped parsley Saffron rice and mixed leaf salad to serve

1. Heat oil in a saucepan over a low heat. Using a garlic press, squeeze juice from the root ginger into the pan. Add the turmeric, black pepper and garam masala and heat gently.

2. Add the 2 chopped onions and fry over a medium heat for eight minutes until golden.

Stir in the garlic and fry for another minute or two.

3. Add the red wine vinegar, a pinch of salt and 3 tbsp of water. Simmer for a few minutes, then remove from the heat and leave until cold.

This mixture is your marinade.

4. Put the lamb in a bowl and pour the marinade over it, stirring until evenly coated.

Cover and leave in the fridge for at least four hours or overnight, stirring occasionally.

5. Remove the lamb from the marinade, reserving the marinade. Thread the lamb chunks onto eight skewers with the apricots, shallot onions and bay leaves. Lightly brush with oil.

6. Place under a hot grill for 15-20 minutes, turning regularly.

7. Heat the reserved marinade in a small saucepan and stir in the parsley.

8. Serve with the kebabs, saffron rice and a mixed leaf salad.

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Marinade: 2 cm of root ginger 3 garlic cloves, finely chopped 2 onions, finely chopped 1/2 tsp garam masala spice 1/2 tsp ground turmeric Pinch of black pepper 3 tbsp red wine vinegar

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Vegetable Bake

Chicken/Lamb Curry

Serves: 5 or 6 Time: 50 minutes

Serves: 2 Time: 40 minutes

Ingredients:

Steps:

Ingredients:

Steps:

2 onions 2 cloves garlic 3 or 4 sticks of celery 1 red & 1 green pepper 225 g mushrooms 2 or 3 large carrots Tin of kidney beans Tin of chopped tomatoes Wholemeal breadcrumbs Sesame seeds (optional) Sunflower seeds (optional) Reduced fat cheddar cheese Chopped parsley Olive oil

1. Chop all the vegetables finely or into small cubes.

2. Add oil to a non-stick saucepan and lightly fry vegetables for 15 minutes.

3. Add kidney beans and chopped tomatoes, allow to simmer for 10 minutes.

4. Grate bread to make breadcrumbs and add sesame seeds to breadcrumbs. Then add grated reduced fat cheddar cheese and the chopped parsley.

5. Add some of the breadcrumb mixture into the saucepan with the vegetables.

6. Place all of the mixture into a casserole dish and sprinkle the rest of the breadcrumbs over the top.

7. Sprinkle sunflower seeds also over the top if desired.

8. Bake in the oven at 180°C / 350°F for 10 minutes or until browned.

9. Serve with a salad, wholemeal bread, or baby potatoes.

225 g chicken or lean lamb cut into cubes 1 large onion 2 cloves garlic 1 cup of garden/ snow peas 150 ml / 1/4 pt water 1 chicken/lamb stock cube (reduced salt) 150 ml / 1/4 pt of low fat natural yogurt 1/2 tbsp curry powder Olive or sunflower oil

1. Remove any fat from the meat or if using chicken remove the skin.

2. Heat a little olive or sunflower oil in a nonstick pan and fry the meat and onions together for a few minutes until the meat is sealed and the onion turning slightly brown.

3. Drain off any fat that has come out of the meat.

4. Add the garlic and fry lightly.

5. Add the water and stock cube and simmer for 20 minutes.

6. Add the yogurt and the curry powder and simmer for about 10 minutes.

7. Serve with wholegrain boiled rice or naan bread and a green salad.

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Try steaming vegetables to keep as many vitamins as possible. If you boil them, use a small amount of water and don’t overcook them.

Reuse the water to make soup or a vegetable stock.

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Salmon Fish Cakes

Fisherman’s Chowder

Serves: 4 to 6 (makes 8 to 12 fish cakes) Time: 30 minutes

Serves: 2 or 3 Time: 50 minutes

Ingredients:

Steps:

Ingredients:

Steps:

213 g can pink salmon, drained and flaked 400 g potatoes, boiled and mashed (allow to cool for a few hours or overnight) 100 g tomatoes, finely chopped 60 ml or 4 tbsp fresh parsley, finely chopped 30 ml or 2 tbsp natural yogurt 100 g fresh wholemeal breadcrumbs 50 g low fat cheddar cheese, grated 1 egg, beaten Black pepper

1. Heat the oven to 200°C / 400°F. 2. Place the cold mashed potato in a mixing bowl. Add the salmon, tomatoes, half of the chopped parsley, 25 g of the fresh breadcrumbs, the yogurt and pepper.

3. In a separate bowl combine the remaining breadcrumbs with the rest of the parsley and grated cheese.

4. Divide the fish and potato mixture into eight.

Shape into rounds.

5. Coat each one in egg and the breadcrumb mixture.

6. Place on a greased baking tray and bake for 15 minutes.

7. Serve with salad or steamed vegetables.

450 g / 1 lb seafood (use a mixture of salmon, cod, prawns and whiting) 1 reduced salt fish stock cube Small can of green beans or handful of frozen green beans Small can of garden peas or handful of frozen peas Small can of sweetcorn 1 medium onion Black pepper 2 potatoes 1 pt of water 1 tbsp of sunflower or olive oil

1. Chop up the seafood.

2. Add the oil and finely chopped onion to a large saucepan.

3. Add all of the seafood.

4. Add the water, the stock cube and seasoning.

5. Drain all of the canned/frozen produce and add to the saucepan.

6. Peel and cube the potatoes and also add to the pan.

7. Bring to the boil and simmer for 40 minutes.

8. Serve with slices of wholemeal bread.

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Vegetable Stir-fry Serves: 2 Time: 20 minutes

Ingredients:

Steps:

Assorted strips of vegetables: such as peppers, aubergines, cabbage, onions, leeks, courgettes, carrots, sweet corn, mushrooms, peas or mange tout 1 garlic clove 1 tsp grated ginger 1 red or green chilli if you like hot food Handful of cashew nuts 1-2 tbsp light soy sauce (reduced salt) 1 tbsp tomato puree 1 tbsp olive oil

1. Cut vegetables into strips.

2. Heat a little olive oil in a wok or deep frying pan.

3. Crush or chop the garlic finely and add to the pan along with the ginger and if desired the chilli.

4. Add the vegetables, cooking the hardest ones first.

5. When still crunchy but softened add a handful of cashew nuts, the tomato puree and season with pepper.

6. Stir together and take off the heat.

7. Add a splash of light soy sauce and serve.

Tip - Use herbs, garlic and chilli to add flavouring to cooking instead of salt.

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Irish Stew

Roasted Pepper Soup with Sage and Onion

Serves: 2 Time: 45 minutes

Serves: 4 Time: 55 minutes

Ingredients:

Steps:

Ingredients:

Steps:

1 onion 3 carrots 4 potatoes 1/2 lb lean mince meat Gravy granules Pepper, herbs such as rosemary or oregano 1 tbsp of sunflower or olive oil

1. Wash and chop carrots and potatoes, steam or boil slowly.

2. Chop onion and fry in a little oil in a nonstick saucepan, then add the mince meat and cook for 10 minutes or until browned.

3. Drain off any excess fat that comes from the meat and discard.

4. Take 1 1/2 mugs of vegetable water (that the potatoes and carrots were cooked in) and add 2 tbsp of gravy granules.

5. Pour this mix into the saucepan with the meat, then add the cooked vegetables and stir together to make the stew.

6. Add more water if necessary to ensure the stew doesn’t stick to the saucepan and simmer gently for 30 minutes.

7. Serve with granary bread if desired.

1 tsp unsaturated oil e.g. sunflower, olive 6 mixed red, yellow and orange peppers, deseeded and sliced thickly 4 large vine tomatoes or two tins of tomatoes 2 red onions, peeled and cut into wedges 1 tbsp fresh rosemary (or dried if fresh unavailable) 6 sage leaves 600 ml / 1 pt hot vegetable stock made from 1 stock cube (reduced salt)

1. Preheat the oven to 200°C / 400°F. Grease a large roasting tray with oil.

2. Add the peppers, tomatoes and onions and then coat all the vegetables by tossing in oil.

3. Add the rosemary and roast for 40 minutes until the vegetables are tender and lightly charred.

4. Transfer the roasted vegetables and stock to a blender (or use a hand blender) and blend until smooth.

5. Transfer to a saucepan, stir in the shredded sage and heat for 1 or 2 minutes until piping hot.

6. Season with pepper and serve with wheaten, wholemeal or granary bread.

Tip - Cooking potatoes in boiling water rather than starting them in cold water helps prevent excessive loss of vitamin C.

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Baked Organic Salmon Serves: 4 Time: 40 minutes

Ingredients:

Steps:

640 g organic fillet of salmon 100 g Flahavan’s Organic Porridge Oats 100 g organic bread crumbs 100 g leeks 50 g organic herbs 50 g organic honey 100 ml fish stock 50 g cabbage 2 shallots 1 lemon Salt and pepper

1. Place organic salmon on a chopping board, cut a slit down the centre.

2. Toast the Flahavan’s Organic Porridge Oats in a pan, add breadcrumbs, chop shallots and sweat off in a small amount of butter.

3. Place fresh herbs, Flahavan’s Organic Porridge Oats, breadcrumbs and shallots in a blender and blend to produce a green rustic oat crumb mixture.

4. Brush the salmon with honey and top with the organic oat crumb mixture.

5. Place the organic salmon on a baking tray, bake in pre-heated oven at 180 °C / 350°F for 20 minutes.

6. Prepare the cabbage and leeks, blanch off in boiling water and refresh.

7. To prepare the sauce, place the fish stock in a saucepan and reduce by half.

8. Add honey, lemon juice and chopped herbs.

9. To serve, place organic salmon on top of the cabbage and leeks, dress salmon with sauce and garnish.

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A World of Meat Recipes Red meat can be enjoyed as part of a healthy diet as it is a good source of protein and vitamins and minerals, such as iron, selenium, zinc, and B vitamins. It is also one of the main sources of vitamin B12. We support the guidance given by the Food Standards Agency on the consumption of red meat. For further information see this link to their website: http://www.eatwell.gov.uk/healthydiet/ nutritionessentials/meat/

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Lamb cottage pie with leek and potato topping Serves: 4 Time: 45 minutes

A word about our sponsor …

This second edition of the NICHS recipe book has been produced with the generous support of the Foyle Food Group.

The group – now in its fourth decade – employs 750 people across its five sites: Foyle Meats, Omagh Meats, Donegal Meat Processors, Foyle Proteins and Hilton Meats Cookstown.

It has built a worldwide reputation through relationships with producers, customers and the community.

NICHS has been the Foyle Food Group’s charity of choice on two occasions. That relationship has provided the charity with funds to carry on its vital work, and in turn has enabled the company’s staff to take advantage of healthy lifestyle advice.

It’s a perfect example of business giving back to the community in which it operates. And, thanks to this recipe book, it’s your turn to share in one of the benefits!

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Ingredients:

Steps:

1lb/450g Quality Assured minced lamb 1 onion, chopped 2 carrots chopped 2 tablespoons plain flour 1/2 pint/300ml stock 1 tablespoon tomato puree

1. Boil the potatoes until soft, adding the leeks 5 minutes before the end.

2. Dry fry the mince, onions and carrots for 3-4 minutes, then drain excess fat.

3. Add the flour. Gradually add the stock, tomato puree and herbs. Bring to boil and stir until thickened. Season with pepper to taste.

4. Transfer to an ovenproof dish. Drain and mash the potatoes with leek, the margarine and half the cheese. Place on top of mince mixture and top with remaining cheese.

5. Bake at 375F/190C/GAS 5 for 25 minutes until golden.

1 tablespoon dried mixed herbs White pepper 1.5lb/675g potatoes peeled and chopped 2 leeks sliced 1 teaspoon olive or sunflower margarine 2oz/50g low fat grated cheese

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Meatballs in Tomato Sauce Serves: 2 or 3 Time: 60 minutes

Ingredients:

Steps:

225 g mince beef or lamb Mixed herbs or oregano or rosemary 1 tsp of chilli powder and/or garlic powder (optional) 1 tbsp plain flour 1 tbsp olive or sunflower oil

1. Make the sauce first as this can be kept simmering while making the meatballs.

2. Fry the onion in the oil in a saucepan (if using garlic add this to the onion towards the end of frying).

3. Add the water, then when bubbling add the stock cube, herbs and pinch of pepper and allow to simmer.

4. Mash the tomatoes in a bowl until almost pureed and add to the saucepan.

5. Simmer again for around 30 minutes, stirring occasionally.

6. Dust some flour over a chopping board.

7. Place the mince meat with all of the other ingredients in a bowl and mix well by kneading the contents together.

8. Put the mixture onto the chopping board and flatten to a rectangular shape about half an inch thick.

9. Take a sharp knife and cut into 8 small squares (you may be able to get more).

Add 1 tbsp of flour to the mixing bowl.

10. Lift each of the squares and roll between the palms of the hands to make the meatball shapes.

Then drop each ball into the floured bowl.

11. Heat the oil in a frying pan and add the meatballs, cooking slowly and keeping the meatballs moving until they have browned in the pan.

12. Remove meatballs from the pan and pat dry on kitchen roll before adding to saucepan of tomato sauce.

13. Serve with crusty wholemeal bread and salad.

Sauce: 1 large onion 1 clove of garlic (optional) 1 tbsp of sunflower or olive oil 6 large tomatoes 1 chicken or vegetable stock cube (low salt) 275 ml / 1/2 pt of water 1 tsp of herbs (basil, oregano or mixed herbs) Pinch of pepper

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Tikka Mince

BBQ Beef Kebabs

Serves: 4 Time: 40 minutes

Serves: 4 Time: 1 hour, including marinating

and preparation

Ingredients:

Steps:

Ingredients:

Steps:

450g (1lb) lean minced beef 1 onion, sliced 2 cloves garlic, crushed 450g (1lb) potatoes, cut into small cubes 1 courgette, cut into cubes 400g can chopped tomatoes 30ml (2 tbsp) tikka curry paste (or tikka powder, which is lower in fat) 30ml (2 tbsp) tomato puree 150ml (1/4 pint) water 30ml (2 tbsp) mango chutney 8 cherry tomatoes, halved or two ordinary tomatoes, quartered 15ml (1 tbsp) half fat crème fraîche Fresh coriander or parsley to garnish

1. In a large non-stick wok or pan, dry fry the mince until browned. Drain off any fat and discard.

2. Add the onion and garlic and cook for 1-2 minutes.

3. Add the remaining ingredients apart from the tomatoes and crème fraîche.

4. Bring to the boil, cover and simmer on a low heat for 20-25 minutes until the potatoes are cooked.

5. Add the tomatoes, stir through the crème fraîche and sprinkle with coriander or parsley.

6. Serve with poppadoms, boiled rice and additional vegetables.

375 g (12 oz) lean beef steak, cut into cubes.

10ml (2 tbsp) of supermarket barbeque marinade (or make your own – see below).

1 red onion, cut into chunks, the same size as the steak.

1 red pepper, cut into chunks, the same size as the steak.

1 courgette, cut into chunks, the same size as the steak.

1. Remove all visible fat from the beef cubes, then put the cubes in the marinade for a minimum of 10 minutes (the longer the better).

2. Thread the marinated cubes and vegetables on to four skewers (preferably metal, but if using wood, soak them in water for 20 minutes before use).

3. Place on a hot barbeque, turning regularly until thoroughly cooked.

4. Alternatively, cook under a pre-heated grill.

5. Serve with a mixed salad or roasted vegetables and crusty bread. Granary or multiseed bread is a higher fibre, tastier alternative to white.

Tip - When a recipe contains garlic, you can mask the smell on your breath by eating a sprig of fresh parsley or a mint leaf. Another remedy some people use is to drink the juice of half a lemon.

Tip - Bought sauces can be high in salt. Compare labels for the lowest sodium content, or make your own by whizzing the following in a blender: 1 small onion, 1 garlic clove (optional), 2 tablespoons tomato puree, 1 tbsp wine vinegar, 1 tbsp Worcestershire sauce, juice of half a lemon, generous dash of black or white pepper.

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Lamb Fajitas with Chunky Yogurt Dollop

Beefburgers with Mediterranean Vegetables

Serves: 4 Time: 20 minutes

Serves: 4 Time: 1 hour, including preparation

Ingredients:

Steps:

Ingredients:

Steps:

225g (8oz) Lean lamb neck fillet or lamb leg steaks 10ml (2tsp) fajita seasoning 4 spring onions, roughly chopped 100g (4oz) baby spinach leaves Juice and rind from 1 lemon 4 flour tortillas 1 carrot, peeled and grated

1. Make the chunky yoghurt dollop - mix together the yoghurt with the cucumber, spring onions, chilli powder and mint.

2. Remove any visible fat from the lamb.

Cut the lamb steaks into thin slices or strips and dry fry in a hot non-stick pan or wok for 5-6 minutes.

3. Drain off any fat, add the fajita seasoning and cook for a further 1-2 minutes, adding a little water if the mixture begins to stick to the pan.

4. Add the carrot, spring onions, lemon juice and rind.

5. Remove from the heat and stir through the baby spinach leaves.

6. Pile the mixture into flour tortillas, spoon over a large spoonful of chunky yoghurt dollop, roll up and serve with a large pile of mixed salad leaves.

450g (1lb) Northern Ireland Farm Quality Assured lean beef mince 15ml (1tbsp) mustard 15ml (1tbsp) tomato ketchup 30ml (2tbsp) chilli sauce Zest of 1 lemon 15ml (1tbsp) chopped fresh thyme or half tsp dried thyme 2 red onions, cut into thick slices 1 courgette cut into slices lengthways 1 pepper, cut into rings 2 sprigs of fresh thyme (or use 1 tsp dried mixed herbs) 2 sprigs of fresh rosemary 15ml (1tbsp) olive oil

1. In a bowl, mix together the Northern Ireland Farm Quality Assured beef mince with the mustard, tomato ketchup, chilli sauce, lemon zest and thyme. Season with pepper, mix well and shape into 4 burgers. Place on a baking tray.

2. For the vegetables, place the red onions, courgettes, and pepper on a separate oven tray. Add the sprigs of thyme and rosemary and drizzle with the olive oil.

3. Place the burgers and vegetables into a preheated oven and cook for 25 – 30 minutes at gas mark 4-5 or 180C/350F, turning half way through.

4. Serve with warm crusty bread and a dollop of natural yoghurt mixed with one red or green chilli chopped into small pieces and zest of a lemon.

For the chunky yoghurt dollop 120ml (5floz) low fat natural yoghurt Half a cucumber, cut into small chunks 2 spring onions, finely sliced 1 pinch chilli powder 5ml (1tsp) fresh mint, chopped (or use mint sauce)

Tip - Try granary or wholegrain bread instead of white.

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Moroccan Lamb Shanks wise

Serves: 2 Time: 2 hours, plus preparation

(but it’s worth it!)

Ingredients:

Steps:

2 lean lamb shanks, all visible fat removed 1 teaspoon olive oil 1 tsp ground cumin 1 tsp ground ginger 2 tsp paprika 1 cinnamon stick A quarter pint of stock 1 whole orange and juice of another 1 potato, cut into small chunks 1 aubergine, cut into small chunks

1. Heat a large ovenproof pan on the hob, add olive oil and brown the lamb shanks all over.

2. Add the ginger, cumin, paprika and cinnamon stick, broken in half, and coat the meat.

3. Add the stock, followed by the orange juice, the orange cut into quarters, the potato and the aubergine, and stir well.

4. Cover and cook in the oven at gas Mark 4/180C/350F for two hours or until the meat is falling off the bone. Stir occasionally. If the liquid reduces too much, add more stock or water.

5. Eat with couscous and carrot slaw – grated carrot mixed with a small bunch of coriander leaves, chopped, a small bunch of parsley, chopped, and half a chilli cut into small pieces.

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Desserts sweet and healthy

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Summer Berry Salad Serves: 4 Time: 5 minutes

Ingredients:

Steps:

3 punnets mixed summer berries (use frozen berries if fresh are not available) 1/2 punnet raspberries Splash of balsamic vinegar 1 tsp caster sugar Low fat crème fraÎche, or Greek yogurt to serve

1. Mix the punnets of summer berries together.

2. Place the raspberries in a food blender and mix with a splash of balsamic vinegar and the caster sugar.

3. Pour this mixture over the summer berries and serve with low fat crème fraîche.

Most people in Northern Ireland don’t eat the recommended Five-a-Day fruit and vegetables.

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Jelly Boats

Knickerbocker Glory

Serves: 16 Time: 15 minutes (Allow 1 to 2 hours for jelly to set)

Serves: 2 Time: 10 minutes

Ingredients:

Steps:

Ingredients:

Steps:

4 large oranges 1 packet sugar free orange jelly, cut into squares 1 sheet rice paper 16 cocktail sticks

1. Cut the oranges in half crossways. Squeeze to extract the juice then strain into a jug.

2. Using a small spoon, scrape out all the membrane and pith, being careful not to pierce the skin. Arrange the shells close together in an upright position on a baking sheet.

3. Place the jelly in a measuring jug and pour on 150 ml boiling water, stir until dissolved.

Add the orange juice and make up to 450 ml with water if necessary. Cool slightly.

4. Pour into the shells and chill until set. When firm, cut into wedges with a sharp knife.

5. Cut the rice paper into triangles and spear with a cocktail stick, then arrange one on each ‘boat’ as a sail.

225 g ice cream or frozen yogurt 1 large banana, 8 strawberries and 120 g of fruit of your choice (i.e 1 can of sliced peaches, 24 grapes or 2 kiwis) small squeeze of chocolate sauce 20 g chopped nuts 2 wafers

1. Wash and prepare the fruit, or use fruit canned in natural juice.

2. In a tall glass, arrange layers of ice cream and fruit, then pour the chocolate sauce over the top.

3. Finally, decorate with cream, nuts and wafers and serve.

Tip - Use frozen yogurt as a healthier option.

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69

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Baked Blackberry Cheesecake

Frozen Fruit Serves: 2 Time: 10 minutes (Allow 90 minutes for dessert to freeze)

Serves: 5 Time: 70 minutes

Ingredients:

Steps:

Ingredients:

Steps:

175 g low fat cottage cheese 150 g low fat natural yogurt 1 tbsp wholemeal flour 2 tbsp golden caster sugar 1 egg 1 egg white Finely grated rind and juice of half a lemon 200 g blackberries (or any soft fruit such as raspberries, strawberries or a combination)

1. Preheat the oven to 180°C / 350°F and grease and line the base of a 7 in cake tin.

2. Blend the cottage cheese in a food processor or blender until smooth, or push through a sieve into a mixing bowl.

3. Add the yogurt, flour, sugar, egg and egg white and mix. Add the lemon rind and juice, and then the fruit saving a few for decoration.

4. Tip the mixture into the prepared tin and bake for 30-35 minutes, or until just set. Turn off the oven and leave for a further 30 minutes.

5. Run a knife around the edge of the cheesecake and then turn it out onto a warm plate.

6. Remove the lining paper and decorate with the remaining fruit.

7. This can be served with some low fat crème fraÎche that if necessary can be sweetened with sugar sweetener.

1 chopped apple with the core removed 1 handful of chopped strawberries or raspberries 1 mugful of fruit juice Small pot of fat free natural yogurt (or flavoured)

1. Stir the chopped fruit into the juice.

2. Add the yogurt and stir again.

3. Divide the mixture into two ramekins or cups and stir again.

4. Put some teaspoons into the cups and put into a freezer for around 1 1/2 hours.

5. Remove from the freezer and leave at room temperature for about 10 minutes.

6. Ease the frozen fruit out of the cups onto a plate and serve with extra fresh berries or a little low fat ice cream if you wish.

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Tip - Don’t throw away over-ripe fruit; blitz it in a blender with low fat milk or yogurt to make a smoothie.

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Chocolate and Papaya Gateau Serves: 8 or 10 Time: 45 minutes

Ingredients:

Steps:

75 g self-raising flour 40 g unsweetened cocoa powder 25 g ground almonds 3 large eggs, plus 2 egg whites 125 g caster sugar 1 large ripe papaya 1 large carton low fat plain yogurt Sifted icing sugar for dusting Pinch of salt

1. Grease and line a Swiss roll tin with non-stick greaseproof paper.

2. Sift the flour, cocoa powder and salt into a bowl. Add the ground almonds and stir.

3. Whisk the whole eggs with the sugar in a separate large bowl for five minutes until it has thickened. Then stir into the flour mixture.

4. Whisk the egg whites until stiff. Then using a metal spoon, carefully fold 1/3 of the egg white into the flour mixture, then fold in the rest.

5. Spoon the mixture into the tin, levelling the surface. Bake in a preheated oven at 200°C / 380°F for 10-12 minutes until springy to touch.

6. Remove from oven and leave in the tin for a few minutes. Then turn the cake out onto a wire rack, peel off the paper and leave to cool.

7. Halve the papaya and scoop out the seeds.

Cut into quarters lengthwise and peel. Roughly chop one quarter and mash to a slightly chunky purée. Pour the yogurt into a bowl and stir in the puréed papaya. Refrigerate for 30 minutes.

8. Chop the rest of the papaya into small cubes. Then cut the cake crosswise into three rectangles, layering them on top of each other.

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9. Spread half the yogurt mixture thickly over one rectangle and scatter with the papaya cubes. Place the second rectangle on top and press down slightly. Add the rest of the yogurt mixture on top of this rectangle, scatter with remaining papaya.

10. Put the last rectangle of cake on top, press gently to level and dust with the icing sugar.

Did you know?

In Northern Ireland we eat more buns, cakes, sweets and fizzy drinks than any other part of the UK.

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Mango and Orange whip Serves: 4 Time: 25 minutes (Allow time for dessert to chill)

Ingredients:

Steps:

2 small oranges (or blood oranges if available) 3 mangoes 2 tbsp sugar 2.5 cm piece fresh root ginger, finely chopped 2 tbsp lime juice 150 ml low fat Greek yogurt

1. Using a small, sharp knife, remove the rind and all the white parts from the oranges.

Working over a bowl, remove the flesh by slicing between each segment and the membrane. Reserve the flesh and juice.

2. With the narrow side facing you, slice vertically down one side of each mango, just missing the stone. Repeat with the other side.

Cut off any flesh still attached to the stone.

3. Remove the skin and chop the mango flesh.

Put in a blender with the orange flesh and reserved juices, sugar, ginger and lime juice.

Blend until smooth, adding more lime juice if necessary.

4. Pour into individual serving bowls and swirl in the yogurt. Cover and chill until ready to serve.

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Snacks healthy alternative treats

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Satisfying Pittas

Fruit Skewers

Serves: 4 Time: 15 minutes

Serves: 2 skewers per person Time: 5 minutes

Ingredients:

Steps:

Ingredients:

Steps:

4 wholewheat pitta breads, halved 4 tbsp prepared pizza sauce 1/4 cup of grated low fat cheese, plus a little more for garnish Salad leaves of choice 1/2 cup of sliced fresh mushrooms (raw or cooked) 1 cup of cherry tomatoes, halved 1/4 cup of sliced black olives

1. Preheat oven to 240째C / 475째F. 2. Place pitta halves directly on oven rack to toast, turning once, after 5 minutes.

Alternatively warm in toaster.

3. Spread 1/2 tbsp of pizza sauce inside each pitta half.

4. Sprinkle 1/4 of the low fat cheese inside pizza halves.

5. Place two pitta halves on each of four serving plates.

6. Shred salad leaves and place in a bowl with mushrooms, tomatoes and olives.

7. Toss gently. Stuff pitta halves with salad.

8. Garnish with remaining grated cheese.

A mixture of your favourite or seasonal fruit (apples, strawberries, raspberries, bananas, grapes, pineapple, or melon) Low fat natural yogurt

1. Cut the fruit into small chunks or bite-sized pieces and thread 6 chunks on to a skewer.

2. Drizzle the yogurt over the fruit.

Did you know?

In this recipe one skewer counts as one portion of fruit. Fruit is full of antioxidants which help prevent heart disease and some cancers.

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79

Oatmeal Biscuits Serves: 12 Time: 30 minutes (Allow time for biscuits to cool)

Ingredients:

Steps:

350 g fine oatmeal 200 g wholemeal flour 135 g raisins 35 ml semi-skimmed milk 2 eggs 2 tbsp honey 1 1/2 tsp nutmeg 1 1/2 tsp cinnamon

1. Pre-heat the oven to 220째C / 425째F. 2. Sieve the flour, cinnamon and nutmeg into a bowl.

3. Add the honey, eggs and milk.

4. Stir until the mixture is smooth, then mix in the oats and raisins.

5. Leave the dough in the fridge for about half an hour.

6. Roll out dough approximately 1/2 cm thick on a lightly floured board.

7. Cut out biscuits with a cutter in whatever shape you want.

8. Place on a greased baking tray and bake for 12-15 minutes.

9. Once cool the biscuits are ready to eat.

Did you know?

Oats slowly release their energy so they stop you feeling hungry for longer. Oats are also good for helping to lower cholesterol.

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Mini Pizza Muffins

Guacamole

Serves: 6 Time: 30 minutes

Serves: 6 Time: 30 minutes

Ingredients:

Steps:

Ingredients:

Steps:

6 bread muffins 100 g low fat Mozzarella or low fat grated cheddar cheese Small red onion Small red pepper 1 garlic clove 1 can of chopped tomatoes 1/2 tsp of dried basil 1-2 tbsp olive oil

1. Pre-heat the oven to 190°C / 375°F. 2. Cut the muffins in half and lay out on a baking tray.

3. Prepare the vegetables. Take off the garlic skin and finely chop.

4. Peel the onion and cut into fine slices.

5. Deseed the red pepper and cut into strips.

6. Pour a tbsp of oil into a heated saucepan and once hot, add the garlic. Do not allow the garlic to burn.

7. Add the onions and cook gently for 1 minute.

8. Now add the chopped pepper, and basil, cook for another 2 minutes, stirring so the mixture doesn’t burn.

9. Pour in the tomatoes and stir the mixture together. Allow to cook slowly over a gentle heat for 5 minutes. Remember to stir occasionally so it doesn’t burn.

10. Spoon a large tbsp of the cooked mixture on top of each muffin half.

11. Cover with the grated cheese and bake in the oven for 4-5 minutes, or until the cheese is melted. Serve hot.

Two large, ripe avocados 3 garlic cloves, crushed 1/2 onion, finely chopped Juice of one lemon

1. Cut each avocado in half, remove the stone.

2. Scoop the flesh out and mash with a fork.

3. Add the garlic, onion and juice, mix and season with pepper.

4. Guacamole is delicious with raw vegetables, such as carrots, celery or red peppers. Although avocados contain some fat, they are low in saturated fat.

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Tip - If you fancy a snack, try chopped up vegetables or fruit to snack on e.g. carrot sticks, or wash a handful of grapes.

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Banana Muffins Serves: 12 Time: 40 minutes

Ingredients:

Steps:

200 g plain flour 1/2 tsp baking powder 1 tsp of bicarbonate of soda 1/2 tsp salt 3 large mashed bananas 150 g caster sugar 1 egg 75 g of melted olive or sunflower margarine

1. Preheat oven to 180째C / 350째F. Place 12 paper baking cases in muffin tin.

2. Sift together the flour, baking powder, bicarbonate of soda and salt; set aside.

3. Combine mashed bananas, sugar, egg and melted margarine in a large bowl. Fold in flour mixture, and mix until smooth.

4. Spoon evenly into baking cases in muffin tin.

5. Bake in the oven for 25 to 30 minutes or until muffins are springy.

Being overweight can increase the risk of health problems, including heart disease, diabetes, raised blood pressure and some cancers.

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85

‘Have a Heart’ Oatmeal Shortcake Serves: 20 Time: 40 minutes

Bagelicious!

Serves: 1 Time: 10 minutes

Ingredients:

Steps:

Topping Options:

4 oz / 100 g Flahavan’s Porridge Oats 2 oz / 50 g plain flour 4 oz / 100 g unsalted butter 2 oz / 50 g caster sugar or granulated low calorie sweetener

1. Heat oven to 150°C / 300°F. 2. Cream butter and sugar/sweetener in a mixing bowl. Gradually add the porridge oats and flour to the creamed mixture using a spoon.

It may be necessary to use your hands (thoroughly cleaned) to combine/knead the mixture into a dough.

3. Roll out the mixture until approx 0.5cm thick - using a floured rolling pin and board.

4. Using a round, plain cookie cutter, cut out the shortcake (approx 20 biscuits) and place on a non-stick oven tray.

5. Cook in oven for 25 to 30 minutes until the shortcake is golden and crisp.

6. Allow biscuits to cool and store in an airtight container.

• Mash half a banana into 2 tsp of reduced fat peanut butter and spread onto a wholemeal bagel.

• Spread 1 tbsp cottage cheese or low fat cream cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.

• Spread 1 tbsp ricotta cheese over a wholemeal bagel. Layer with fresh strawberries.

Try using a spread of herbed goat cheese and sliced olives.

• Why not try wheaten bread instead of bagels, or for a lighter choice, use rice cakes instead of bagels.

Eat regularly: aim to eat three meals per day.

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87

Drinks glasses of goodness

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Old-fashioned Lemonade Serves: 6 Time: 20 minutes (leave overnight so that it develops its full flavour)

Ingredients:

Steps:

6 large juicy lemons 150 g granulated sugar 1.4 litres cold water crushed ice mint leaves to decorate

1. Use a potato peeler to shave off the lemon zest from 3 of the lemons and put the zest in a bowl.

2. Squeeze the lemon juice into the bowl with the zest and stir in the sugar. Then pour in 1.4 litres of freshly boiled water and stir to dissolve the sugar.

3. If you have time, cover the bowl with cling film and leave it in the fridge overnight to let the flavour develop.

4. Then, before serving, strain the lemonade through a sieve and serve with crushed ice and a sprig of fresh mint.

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Smoothies Use a smoothie-maker or blender for the following recipes. Just wash and peel the fruit and add to the blender. Each of the following serves one person and accounts for one portion of your daily recommended fruit intake.

Banana Man:

Strawberry Delight:

Gives you an abundance of antioxidants as well as lots of energy to keep you exercising.

Full of calcium and very tasty!

Ingredients: 1 banana 1/3 glass orange juice 3 strawberries 2 tbsp low fat bio-yogurt

Ingredients: 8 strawberries 5 tbsp low fat bio-yogurt 1 tbsp honey Splash of pineapple juice

Mellow Melon:

Berrytastic:

Carrot juice is high in Beta Carotene which boosts the immune system. Kiwi is a rich source of Vitamin C.

Try this colourful combination of summer berries.

Ingredients: Juice a carrot(s) until you make 1/3 glass of carrot juice. Then add it to the blender with the following: 1 peeled kiwi 1/8 gala melon Juice of 1 lime 1 tsp of peeled ginger

Ingredients: 10 raspberries 1/3 glass orange juice 4 strawberries 15 blueberries (or a handful of frozen berries)

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Celery and Lettuce Juice

Apple and Grape Juice

Serves: 1 Time: 10 minutes

Serves: 1 Time: 10 minutes

Ingredients:

Steps:

Ingredients:

Steps:

225 g tender celery sticks, leaves included 225 g lettuce leaves, both inner and outer, thick stalks removed

1. Wash the celery and lettuce thoroughly.

2. Cut the celery into chunks, tear the lettuce into small pieces and put in a food processor.

Grind to a pulp.

3. Press out the juice through a fine sieve.

2 green apples 3 tbsp lemon juice 100 g seedless green grapes

1. Wash, quarter and core the apples but do not peel them.

2. Cut into thin slices and sprinkle with some lemon juice.

3. Put in a food processor with the grapes and the rest of the lemon juice. Blend to a pulp.

4. Press out the juice through a fine sieve.

Tip - For the juice recipes, a juicer can be used if you have one.

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Remember to drink plenty of water.

Aim for 6-8 glasses every day to stop you becoming dehydrated.

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Warm Apple Juice Serves: 4 Time: 45 minutes

Ingredients:

Steps:

1.1 litre water 2 cinnamon sticks juice of 2 lemons 1.1 litre unsweetened apple juice 225 g sugar juice of 2 oranges or 1 glass of pure orange juice 2 red and 2 green apples cloves

1. Simmer juice of oranges and lemons, sugar, water and cinnamon sticks for 15 minutes.

2. Cut apples into wedges and place about three cloves in each wedge.

3. Put apples in oven at 200°C / 400°F for 10-15 minutes. Add to pot with any juice from the apple wedges.

4. Add unsweetened apple juice. Heat, stir and serve.

Support and rehabilitation Chest: Our network of support workers provide therapeutic support to people with debilitating respiratory conditions.

Heart: We organise a network of Cardiac Groups providing education and vital social contact for people who have had a heart attack.

Stroke: Our Stroke Schemes provide rehabilitation programmes for people, young and old, who have had a stroke and support their families.

Research We fund vital research in local hospitals and universities, both to improve treatments and search for cures.

Speaking out on your behalf We speak out for patients’ rights and campaign for better levels of service.

Financial support We provide funding for essential equipment to people on low incomes.

We also lend nebulisers to asthmatic children and adults.

Health promotion We inform people about the importance of a healthy diet and lifestyle in the prevention of chest, heart and stroke diseases. Our outreach team of nurses carry out health and lifestyle assessments.

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Helpline: 0845 769 7299 Website: www.nichsa.com

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Notes

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When you make a Will, you probably think the one thing you can’t leave your loved ones is good health.

Actually, you can. Chest, heart and stroke illnesses claim over 6,000 lives a year in Northern Ireland. But a legacy from you could provide the breakthrough that makes them a thing of the past. Local research funded

by NI Chest, Heart and Stroke is saving and improving people’s lives every day.

If you’re looking for the greatest gift you could leave your children and grandchildren, you don’t need to look any further.

For a leaflet on leaving a legacy to NI Chest Heart & Stroke, please phone Alison in confidence on:

028 90 266 706

Write to us at: 21 Dublin Road, Belfast, BT2 7HB or email:

legacy@nichsa.com Alternatively ask your solicitor for our legacy leaflet.

Northern Ireland, Chest Heart & Stroke 21 Dublin Road, Belfast, BT2 7HB

Registered Charity No: XN 47338

www.nichsa.com

Belfast Office 21 Dublin Road Belfast BT2 7HB

North West Office 9-10 Spencer House 14-22 Spencer Road L’Derry BT47 6QA

T +44 (0)28 9032 0184 T +44 (0)28 7131 1114 How you can help Northern Ireland Chest Heart & Stroke (NICHS) If you would like to make a donation towards our work, please send a cheque or postal order made payable to NICHS, and post to NI Chest Heart & Stroke, Fundraising Dept, 21 Dublin Road, Belfast, BT2 7HB. Alternatively phone 028 90 320184 to make a donation by credit card.

Helpline: 0845 769 7299 Website: www.nichsa.com Charity Reg No: XN47338

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