Hints and tips Hints and Tips for a Healthy Diet ....................3 Hints and Tips for Saving Time ........................4 Weights and Measures .....................................4
contents
Soups Chicken Noodle Soup Mexican style ..............6 Granny’s Healthy Soup .....................................7 Pea and Mint Soup ...........................................7 Red Pepper and White Bean Soup .................9 Spicy Lentil Soup Two Ways ..........................10 Veggie Soup .....................................................12
Main Courses African Stew .....................................................16 Beef Casserole and Stew ................................17 Chicken, Leek and Potato Bake .....................18 Chicken Biryani ................................................19 Egg and Baked Bean Curry .............................20 Mum’s Meat and Tater Hash .........................21 Pork Ragu .........................................................22 Roasted Vegetables with Couscous ..............23 Savoury Mince Three Ways ...........................24 Smoked Salmon and Asparagus Risotto ......26 Spanish Style Sausage Casserole ..................27 Summer Pasta .................................................28
Sweet Treats Beetroot Red Velvet Cake ..............................30 Caramel Apple Crumble .................................31 Fruit Cornflake Crumble .................................32 Fruit Bran Loaf..................................................33 Healthy Carrot Muffins ...................................34 Rhubarb Eaton Mess .......................................35 Scottish Raspberry Dessert ............................36 Summer Pudding .............................................37 1
hints and tips
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Hints and Tips for a Healthy Diet The eatwell balance includes everything you eat during the day, including snacks. So, try to eat: • plenty of fruit and vegetables. • plenty of bread, rice, potatos, pasta and other starchy foods - choose wholegrain varieties whenever you can. • some milk and dairy foods. • some meat, fish, eggs, beans and other non-dairy sources of protein. • just a small amount of foods and drinks high in fat and/or sugar. Salt Many of us in the UK eat too much salt. Too much salt can raise your blood pressure, which puts you at increased risk of health problems such as heart disease and stroke. Many people add salt when cooking, but there are other ways to add flavour. The following tips can help you to cut down on salt when you cook. Check out these salt alternatives • Use black pepper as seasoning instead of salt. Try it on pasta, scrambled egg, pizzas, fish and soups. • Add fresh herbs and spices to pasta dishes, vegetables and meat. Try garlic, ginger, chilli and lime in stir fries. • Make your own stock and gravy instead of using cubes or granules, or look out for reduced-salt products. • Try baking or roasting vegetables such as red peppers, tomatoes, courgettes, fennel, parsnips and squash to bring out their flavour. • Make sauces using ripe, flavourful tomatoes and garlic.
Sugar Most adults and children in the UK eat too much sugar. Cut down by eating fewer sugary foods, such as sweets, cakes and biscuits, and drinking fewer sugary soft drinks. When cooking try reducing the amount of sugar in your favourite recipes. You may find you can reduce it by up to a half. Fat We all need some fat in our diet. But too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. Eating too much fat can also make us more likely to put on weight, but this doesn’t mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat is a source of energy and some vitamins (such as vitamins A and D). It also provides essential fatty acids that the body can’t make itself. Unsaturated fats Eating unsaturated fats instead of saturated can help lower blood cholesterol. Unsaturated fat, such as omega-3 essential fatty acids, is found in: • oily fish such as salmon, sardines and mackerel • nuts and seeds • sunflower and olive oils These tips can help you cut the amount of fat when you cook • Ask your butcher for lean cuts of meat, or compare nutrition labels on meat packaging. • Choose lower-fat dairy products, such as semiskimmed, 1 % fat or skimmed milk or lower-fat cheese. • Grill, bake, poach or steam food rather than frying or roasting, so that you won’t need to add any extra fat. 3
• Measure oil rather than pouring it straight from a container: this will help you use less. • Trim visible fat and take skin off meat before cooking. • Use the grill instead of the frying pan, whatever meat you’re cooking. • Put more vegetables or beans in casseroles, stews and curries, and a bit less meat. Skim the fat off the top before serving. • When making sandwiches, try leaving out the butter or spread: you might not need it if you’re using a moist filling. Go for a reduced-fat variety and choose one that is soft straight from the fridge, so it’s easier to spread thinly.
Weights and Measures
Make sure you use either Metric or Imperial measurements for all the ingredients in a recipe. Conversions used in cooking are approximate and may differ from the official conversions, but here is a guide to help you.
Hints and Tips for Saving Time Use frozen fruit and vegetables to save time and waste. They are often cheaper than fresh. Check the supermarket freezer cabinets for ready chopped and sliced vegetables like onions, mushrooms, and peppers. You may even find chopped garlic, herbs and ginger. Ready prepared, chilled fruit and vegetables are usually expensive, but if you use them to make your own soups and sauces this will probably work out cheaper than buying readymade dishes. Tinned fruit, in fruit juice rather than syrup, served with yoghurt can be useful for a quick pudding or at breakfast time.
If you use ready prepared vegetables you may find the following approximate weights useful 1 medium onion or carrot= 100g 1 large onion or carrot = 150g 1 red, green or yellow pepper = 175g
Weights Metric 25g 50g 80g 110g 150g 175g 225g 250g 325g 350g 375g 400g 450g 900g 1.1kg 4
Liquid Measures Imperial 1 oz. 2 oz. 3 oz. 4 oz. ¼ lb. 5 oz. 6 oz. 8 oz. ½ lb. 9 oz. 12 oz. 12.5 oz. 13 oz. 14 oz. 16 oz. 1 lb. 2. lbs. 2 ½ lbs.
Metric 25 ml 50 ml 80 ml 110 ml 150 ml 175 ml 200 ml 225 ml 250 ml 275 ml 300 ml 350 ml 400 ml 450 ml 575ml
Imperial 1 fl. oz. 2 fl. oz. 3 fl. oz. 4 fl. oz. 5 fl. oz. ¼ pt. 6 fl. oz. 7 fl. oz. 8 fl. oz. 8.5 fl. oz. 10 fl. oz. ½ pt. 10.5 fl. oz. 12 fl. oz. 14 fl. oz. 16 fl. oz. 20 fl. oz. 1 pt.
soups
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Chicken Noodle Soup Mexican Style by Liz Cole, St Mary’s Community Allotment
The basis for this soup is a Mexican style chicken stock. To make the stock you will need a rather large pan or stockpot. Ingredients for Stock I fresh chicken, if you can get hold of a boiling fowl this is ideal as they are cheap and well flavoured 2.25 litres (4 pints) water 2 sticks of celery, sliced 2 medium onions, sliced 2 medium carrots, sliced 2 cabbage leaves, shredded 2 cloves of garlic, left whole 6 sprigs fresh coriander or parsley 3 tablespoons malt or sherry vinegar Quarter of a teaspoon of pepper 1 chicken stock cube (reduced salt) Seasoning Method Wash the chicken well, inside and out. Remove the parson’s nose and any lumps of fat in the body cavity. Put the chicken in the pan with the water and all the other ingredients. Bring to the boil. Cover and simmer for 1 hour for a roasting chicken or 2 hours for a boiling fowl. Allow the chicken to cool in the pan. This will ensure the flesh stays moist. When cool remove the chicken, strain out the vegetables. Skim off any fat from the top of the stock. If you have time leave the stock in the fridge for a couple of hours to allow the fat to solidify so you can remove it more easily. Taste the stock and season to taste. The stock is now ready to use to make chicken noodle soup. To prepare the chicken remove the flesh from the bones 6
and cut into bite sized pieces. Ingredients for Soup 100g (4oz) vermicelli or other small pasta I tablespoon vegetable oil 1 clove of garlic and two whole chillies skewered on a cocktail stick 4 parsley stalks 1.2 litres (2 pints) Mexican style chicken stock 3 tablespoons tomato puree Diced cooked chicken 1 tablespoon chopped parsley 50g (2oz) grated parmesan to serve Method Heat the oil in a pan and fry the garlic and chillies briefly. Add the vermicelli and stir to coat in oil. Add the chicken stock, parsley stalks and tomato puree. Stir well. Cover and simmer for 10 minutes. Add the chopped chicken and heat until just boiling. Simmer for a few minutes until the chicken is heated through. Stir in the chopped parsley. Ladle into bowls and serve sprinkled with grated parmesan.
Granny’s Healthy Soup
Pea and Mint Soup
Ingredients You can vary the quantities as desired 1 onion 1 leek 1 carrot 2 stalks celery 1 red or yellow pepper 1 apple 1 chicken or vegetable stock cube (reduced salt) made up with a pint of water (575 ml) Seasoning Mixed herbs
Ingredients 500g frozen peas 1 litre chicken or vegetable stock (reduced salt) 2 sticks of celery, sliced Half an onion, sliced Handful of fresh mint Knob of butter Seasoning
by Jean Crooks
Method Peel the vegetables and apple as required and chop into even sized pieces. Put the vegetables in a pan with a few tablespoons of water. Cover and sweat for a few minutes until softened. Take care to avoid burning and add more water if necessary. Add the chopped apple and stir. Add stock made up with water, seasoning and mixed herbs. Bring to the boil then cover and simmer until all the vegetables and apple are tender. Blend or mash depending on the required texture.
from Red House Farm
Method Heat the butter in a pan and add the celery and onion, sweating for a few minutes until soft and translucent. Add the peas and stock to the pan and bring to the boil. Cover and cook for 5 – 10 minutes until the peas are tender. Add the fresh mint, along with some black pepper and blitz until smooth. Season to taste and serve.
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Cherry Blossom at St Mary's Community Allotment
Red Pepper and White Bean Soup by Liz Cole, St Mary’s Community Allotment
Ingredients I large red pepper, chopped 1 400g tin white beans, drained, e.g. butter beans, cannellini beans or white kidney beans 1 400g can of chopped tomatoes 1 red onion, chopped 2 – 4 garlic cloves, peeled and chopped Splash of olive oil for cooking or use low calorie spray oil 2 teaspoons paprika Approximately 1 litre vegetable stock (reduced salt) Juice of half a lime or lemon Small handful of fresh basil or 1 tablespoon freeze dried basil Seasoning Reduced fat crème fraiche or Greek yoghurt to serve and fresh torn basil leaves
Method Heat the olive oil in a large pan or spray the pan with oil. Add the chopped onion and garlic and cook gently for a few minutes until soft. Add the chopped red pepper and cook for a further 5 minutes. Add the chopped tomatoes, beans, paprika and stock. Stir to mix then cover and simmer for about 15 minutes. Add the lemon juice and basil to the pan. Blend until smooth. A stick blender used in the saucepan works well. If you don’t have a blender you can make a chunkier soup by simply mashing with a potato masher. Season to taste and blend briefly to ensure the seasoning is thoroughly mixed in. To serve ladle into bowls and garnish with a swirl of reduced fat crème fraiche or Greek yogurt and fresh basil if available. Note: Fresh basil leaves bruise easily so it is always best to tear them rather than chop them when using as a garnish.
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Spicy Red Lentil Soup Two Ways
Roast Squash and Red Lentil Soup
We have two versions of a spicy lentil soup. Liz Cole’s recipe is inspired by Middle Eastern cooking and combines roast squash with lentils and is seasoned with spices, lemon and parsley. Kirsty Harkin’s recipe combines lentils with carrots, Indian Spices, crème fraiche and fresh coriander.
Make about 3 pints serves 4 – 6 Ingredients I medium to large winter squash with orange flesh e.g. Butternut, cut into large chunks with skin left on 4 whole garlic gloves with papery skin removed About a tablespoon of olive oil for cooking (for a lower calorie soup use a low calorie cooking oil spray) 1 large red onion finely chopped I teaspoon ground coriander I teaspoon ground cumin seed Pinch of crushed chilli Salt and pepper 250 grams (half a pound) of red lentils 1 litre vegetable or chicken stock or maybe a little more (reduced salt stock cubes are fine for this) Juice of half a lemon Fresh chopped parsley to serve (optional) Method Preheat the oven to Gas Mark 6 /200 o C/400 o F Place the squash and garlic in a roasting tin. Drizzle or spray with oil and sprinkle with salt, pepper and the crushed chilli. Stir until the evenly coated and then roast for 20 – 25 minutes until the squash is soft and browning at the edges. Allow to cool a little and then remove the skin. Chop the flesh into cubes. Heat a little olive oil in a large pan (or use low calorie spray oil). Add the onion, cumin and coriander and cook for about 5 minutes or until soft. Add the roasted squash, garlic and the red lentils. Add enough stock to cover and then simmer until the lentils are cooked. Blend until smooth using a jug or stick blender. Return to the pan and if the soup is too thick add more stock. Add juice of half a lemon or more to taste. Season to taste and stir well. Reheat and serve sprinkled with fresh chopped parsley if you have some. This is lovely with crisp wholemeal toast topped with soft cheese.
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Spicy Carrot and Red Lentil Soup Ingredients Sunflower oil to coat a large pan 8 carrots, chopped 2 onions, chopped Either 3 teaspoons of curry powder or use a mix of ground garamasala, turmeric, ginger chilli and chopped garlic to taste One and a half cups of red lentils 2 pints (1150ml) water 1 tub of reduced fat crème fraiche I bunch fresh coriander, chopped (optional)
Method Rinse lentils and drain well. Put in a pan and cover with fresh water. Bring to the boil and simmer for 10 minutes. While the lentils are cooking heat the sunflower oil in a large pan. Add the chopped onion with the curry powder or your chosen mix of spices and chopped garlic. When the onions are translucent and the spices lightly fried add the chopped carrots and stock. Drain the lentils and add to the soup. Simmer until the carrots are softened (10 – 15 minutes). Add the reduced fat crème fraiche and the chopped coriander if using and blend. Season to taste and serve garnished with more fresh chopped coriander.
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Veggie Soup by Sue Whitworth
Ingredients 1 teaspoon of butter 2 leeks, chopped 2 onions, diced 2 carrots, chopped Half a cup of red lentils 1 cup of frozen peas Vegetable stock cube (reduced salt) 1 pint (575 ml) water Chilli flakes to taste 1 tablespoon dried mixed herbs Seasoning Method Melt the butter in a large pan and add the chopped onions and leeks. Cook gently until softened. Add the chopped carrots, lentils, stock cube, water, frozen peas and herbs. Bring to the boil, cover and simmer until the vegetables are soft and the lentils have disintegrated. Add the seasoning and chilli flakes. Blend if required and serve.
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main courses
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African Stew
by Edward Edosa, Sue Jansen and Tracy Baistow, Meet and Eat Community Kitchen This is a complete one-pot meal. Feel free to substitute the carrots, pepper and parsnips with other seasonal vegetables. Ingredients 2 onions peeled and diced 2 cloves of garlic finely chopped 2 carrots peeled and sliced 1 parsnip peeled and diced 1 red or green pepper diced 300g butternut squash peeled, deseeded and cut into bite sized chunks 300g potatoes peeled and cut into bite sized pieces 1 large (400g) tinned chopped tomatoes 1 large (400g) tin of chickpeas 100g red lentils 1 teaspoon ground black pepper * 1 teaspoon ground turmeric * Half a teaspoon ground cinnamon *
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Half a teaspoon ground ginger * (*alternatively use 3 teaspoons of Ras El Hanout, a North African spice blend or Berbere, an Ethiopian spice blend) 1.2 litres vegetable stock (reduced salt) 2 tablespoons olive oil for cooking or use spray oil Method Preheat oven to 180o C, 350o F, Gas Mark 4 Heat olive oil and fry the onion and garlic for a couple of minutes. Add the spices and fry for a another couple of minutes. Add the remaining vegetables and stir until coated with oil. Add the tinned tomatoes, stock, lentils and chickpeas, bring to the boil, simmer for about 10 minutes and then transfer to an oven proof dish and bake for 45 minutes. Variation For a chicken version omit the chick peas and lentils and replace with 1 skinned chicken thigh per person.
Beef Casserole and Stew We have two recipes for beef casserole or stew, one from Suat Siow and one from Alan Aikenhead. Suat serves hers with dumplings. Alan cooks potatoes and a variety of vegetables with the meat. Both versions are complete one-pot meals.
Suat’s Casserole Ingredients for 6 servings 2 tablespoons sunflower oil 8 carrots sliced 2 large onions sliced 1.25kg (2lb 12oz) lean stewing steak cut into cubes 4 tablespoons plain flour Seasoning 2 teaspoons muscavado sugar 450 ml (15 fluid oz.) beef stock (reduced salt) 2 bay leaves 1 tablespoon chopped fresh thyme Fresh chopped parsley to garnish Herb Dumplings 115g (4 oz.) self-raising flour 55g (2 oz.) shredded suet Pinch of salt 2 tablespoons of chopped parsley plus extra to garnish About 4 tablespoons (60ml) water Method Preheat the oven to 160o C, 325o F, Gas Mark 3 Heat the oil in a flame proof casserole dish. Add the onions and carrots and cook over a low heat for 5 minutes, or until the onions are softened. Meanwhile place the flour in a polythene bag and season. Add the stewing steak to the bag, tie the top and shake well to coat the steak in flour. You may need to do this in batches. Remove the vegetables from the pan with a slotted spoon and reserve. Add the stewing beef to the pan in
batches and stir until browned all over. Return all meat and vegetables to the pan and stir in any remaining flour. Pour in the beef stock; add the sugar, bay leaves and thyme. Bring to the boil cover and transfer to the oven for one and three quarter hours. To make the herb dumplings sift the flour and salt into a bowl. Stir in the suet and parsley and mix in enough water to make soft dough. Shape into small balls, remove the casserole from the oven and add the dumplings. Cover and return the dish to the oven and cook for a further thirty minutes. Remove bay leaves and sprinkle with parsley before serving.
Alan’s Stew
Replace six of the carrots with half a small swede and two turnips, peeled and diced and a large leek, cleaned and sliced. Follow the same method cooking the swede, turnips and leeks with the onions and carrots. Add 400g potatoes peeled and cut into large chunks after adding the stock. Alan makes his stew in a large saucepan and cooks it on top of the stove, simmering gently for about an hour until the meat is tender. 17
Chicken, Leek and Potato Bake by Kirsty Harkins, blueSCI
Ingredients 250g diced chicken (for a vegetarian version use Quorn chicken style pieces) 2 – 3 leeks, washed and sliced 200g mushrooms, halved or sliced depending on size 3 – 4 cloves of garlic finely chopped 4 teaspoons of mixed herbs 4 – 5 medium potatoes peeled and cut into thick slices 75g butter or margarine 30g (1 tablespoon) plain flour 500 – 600ml milk Bay leaf (optional) Olive oil Method Simmer the sliced potatoes in a pan of boiling water until soft, but not mushy. Drain and set aside. Heat olive oil in a large pan. Add the sliced leeks, mushrooms, chicken and mixed herbs and cook until tender. 18
Preheat oven to 180o C, 350oF, Gas Mark 4 In a medium pan melt the butter or margarine over a medium heat. Add the flour and stir to form a roux (a soft, flexible ball) Cook for a minute, taking care to avoid browning. Add more butter if too stiff and dry or more flour if too runny. Add bay leaf (optional). Remove the pan from the heat and slowly add one third of the milk, bit by bit stirring continuously to avoid lumps. Cook for a few minutes until thickened and slowly add the rest of the milk bit by bit, stirring until smooth. Stir continuously until just boiling. Simmer for two or three minutes until thickened. Leave to cool slightly. Stir the sauce into the chicken and leek mix and season to taste. Transfer to a baking dish and top with the potato slices. Brush the potato slices with olive oil and put into the oven to bake for 30 to 45 minutes until the potatoes are golden brown and the chicken is cooked.
Chicken Biryani
by Sue Jansen, Meet and Eat Community Kitchen This is a complete one-pot meal. Choose a pan which is suitable for use on the hob and in the oven. Ingredients to serve 6 people 6 boneless chicken thighs, skin removed 3 - 4 potatoes, peeled 3 - 4 carrots, peeled 2 onions, peeled 1 cup {250ml) frozen peas 1 tablespoon curry powder (use mild, medium or hot according to taste) Half a teaspoon garam masala powder 30 – 40g biryani spice mix 2 cups (500ml) chicken stock (reduced salt) Vegetable oil Seasoning One and a half cups (375ml) rice
Method Cut the chicken and vegetables into bite sizes pieces. Coat the base of a large pan with vegetable oil, heat and fry the onion until soft. Stir in the spices. Add the chicken to the pan and fry until just brown. Add the remaining vegetables and fry for 5 – 10 minutes. Add stock and bring to a simmer. Add rice, cover and simmer for about 20 minutes until rice is cooked. Put in a medium hot oven (180o C, 350o F, Gas Mark 4) and continue cooking for 25minutes. Serve with fruit chutney. Garnish with fresh coriander if available.
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Egg and Baked Bean Curry by Rita Barcha
This makes a quick and satisfying meal, ideal for a midweek supper when you arrive home after work feeling tired and hungry. Ingredients 1 large onion, chopped 4 garlic cloves, peeled and chopped 2 inch piece of fresh root ginger peeled and finely chopped or grated Splash of vegetable oil or low calorie spray oil for cooking 1 large tin of baked beans 2- 3 large eggs 2 – 3 tablespoons vindaloo curry paste Half a tin of water Small handful fresh coriander, chopped Natural yoghurt, rice, pitta or naan bread to serve 20
Method Fry the onion in oil for five minutes. Add the garlic and ginger and continue to fry for another five minutes until the onions are browned. Add the curry paste and continue to cook stirring well for a further five minutes. Add the tin of baked beans and cook until heated through. Crack the eggs into the pan and stir quickly until the eggs are scrambled. Using the baked bean tin as a measure, add half a tin of water to the pan and cook gently for about 15 minutes until thickened. Garnish with fresh chopped coriander and serve with rice, naan or pitta with a dollop of natural yoghurt.
Mum’s Meat and Tater Hash by Sue Rice
Ingredients for 4 servings 2 ½ pounds of potatoes 2 onions 2 carrots 2 beef stock cubes (reduced salt) 1 large (340g) tin lean corned beef or stewed steak (all visible fat removed) 1 pint (575ml) of water Method Peel and cut potatoes, carrots and onions into bite sized pieces. Put the prepared vegetables in a pan with the stock cubes, water and seasoning. Bring to the boil and simmer for 15 minutes. Add the tinned meat and continue to simmer for a further 10 – 15 minutes until everything is tender. Serve with crusty bread and brown sauce or tomato ketchup.
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Pork Ragu with Tagliatelle
by Tracy Baistow and Sue Jansen from Meet and Eat Community Kitchen Ingredients for 4 servings 300g – 400g lean pork mince I onion peeled and finely chopped I carrot peeled and finely chopped I celery stick trimmed and finely chopped 2 – 3 cloves of garlic peeled and finely chopped 1 tablespoon olive oil 4 tablespoons tomato puree 1 small (200g) tin of chopped tomatoes 250 ml chicken stock (reduced salt) 1 bay leaf 1 teaspoon dried mixed herbs 1 teaspoon dried oregano or 1 tablespoon fresh chopped oregano 1 – 2 tablespoons balsamic vinegar (optional) Seasoning 500g fresh tagliatelle (or use 75 – 100g dried tagliatelle per person) Optional - 4 tablespoons grated parmesan and freshly ground black pepper to serve
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Method Heat the oil in a large pan over a medium heat and fry onion, carrot, celery and garlic for 5 minutes. Add the mince and cook, stirring frequently until it is brown. Add the tomato puree and cook for one more minute. Add the stock, chopped tomatoes, herbs and balsamic vinegar. Bring to the boil then reduce the heat to low and simmer gently for 30 – 40 minutes. Add more stock or water if it begins to dry out too much. Cook the tagliatelle according to the packet instructions. Drain, return to the pan. Add the sauce and toss well to mix. Serve in bowls sprinkled with parmesan and black pepper. Variation - replace the minced pork with minced turkey or Quorn mince.
Roasted Mediterranean Vegetables with Couscous by Sue Frost, blueSCI
Ingredients for 4 people 2 large red peppers, stalk and seeds removed, cut into quarters 2 courgettes, cut into wedges 2 small or 1 large aubergine, cut into bite sized chunks A handful of cherry tomatoes, halved One bulb of garlic separated into cloves, but with skin left on I bulb of fennel trimmed and cut into thick slices (optional) A few sprigs of fresh marjoram, thyme and oregano or 1 teaspoon of dried mixed herbs 1 – 2 tablespoons of olive oil Salt, pepper and chilli flakes 200g feta cheese, cubed 200g couscous Method Pre heat the oven to, 190o C, 375o F, Gas Mark 5 Spread the prepared vegetables out in a roasting tin and
drizzle with the olive oil. Stir to mix until the vegetables are coated with oil. Season to taste with salt, pepper and chilli flakes and tuck the sprigs of fresh herbs in among the vegetables, or sprinkle on the dried herbs. Roast in the oven for 45 minutes until browned. Prepare the couscous according to the packet instructions. Mix the cubed feta into the vegetables and serve with couscous. Variations suggested by Jan Brown, Your Housing Group. Use a mix of peeled and cubed root vegetables (carrot, swede, parsnips, potatoes. beetroot) with onions instead of the Mediterranean vegetables. Replace the feta with halloumi or soft goat’s cheese. Add the halloumi for the final 10 minutes cooking time. For meat eaters fry sausages or chicken thighs in a little oil for 4 – 5 minutes until brown. Add to the vegetables for the final 20 minutes.
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Savoury Mince Three Ways This can be adapted to use as a filling for a pie, a stuffing for marrow or a chilli con carne. Ingredients 400g lean minced beef 2 medium onions finely chopped 1 carrot finely chopped 2 cloves of garlic finely chopped 1 beef stock cube (reduced salt) 1 tablespoon gravy granules Olive oil for cooking or use low calorie spray oil Method Add a splash of olive oil to a pan or use low calorie, spray oil. Gently fry the chopped vegetable for 4 – 5 minutes until softened. Add the minced beef, turn up the heat and brown the mince. Add the crumbled stock cube and continue cooking for about 10 minutes. Add the gravy granules and stir until thickened. Season to taste.
Double Crust Mince and Onion Pie by Tracy Baistow
To make the pastry Ingredients 400g plain flour (use wholemeal for extra fibre) 200g lard or white vegetable fat, chilled 1 – 2 tablespoons very cold water Method Sieve the flour into a large bowl. Cut the lard into small cubes. Add to the flour and use your finger tips to rub the fat into the flour until it resembles breadcrumbs. Add a little water and stir to mix until the pastry clings 24
together and forms a ball. Avoid adding too much water as this will make the pastry tough and hard rather than light and crisp. Put the pastry in the fridge and leave it to rest for half an hour. This will make it easier to roll out. Preheat the oven to 200oC, 400oF, Gas Mark 6 When the pastry has rested remove it from the fridge and place it on a surface dusted with flour. Cut into two equal portions. Roll out one portion into a circle to cover the base of a shallow pie dish or pie plate. Place the cooled beef filling on top of the pastry and spread it out, leaving the edge uncovered. Paint a little water or milk around the edge of the pastry base. This will help to seal the edge and stop the filling escaping. Roll out the second portion of pastry to fit on top of the pie. After placing it on top of the filling use your finger and thumb to crimp the edge of the pie to seal the top and bottom layers of pastry together. Cut a small cross in the top of the pie to allow the steam to escape. Bake for about 25 minutes until the pastry is golden brown. Serve hot with a green vegetable of your choice.
Stuffed Marrow
Beef Chilli
For a lower fat dish use the savoury mince as a stuffing for marrow, spaghetti squash or pumpkin. You can choose the size according to the number you want to feed, but marrows are best used before they get too large (maximum size 10 inches, 25 cm).
Variation to the basic recipe Increase the weight of mince to 750g. Replace the carrot with one large red or green pepper, diced. After cooking the vegetables and mince add 2 x 400g tins chopped tomatoes, 2 tablespoons tomato puree and 1 x 35g sachet of chilli con carne seasoning mix. Cover the pan. Bring to a simmer and cook gently for 25 minutes, stirring occasionally. Drain a 400g tin of red kidney beans, reserving the liquid. Add the beans to the pan along with some of the liquid if the chilli looks a little dry. Cook gently for a further 5 minutes until the beans are heated through. Serve with boiled rice, tortilla chips, salad and some reduced fat soured cream. Garnish with fresh, chopped coriander. Top tip The flavour develops if the dish is cooked a day ahead, cooled and kept in the fridge overnight. Reheat thoroughly in a microwave, on the hob or in a casserole dish in the oven before serving.
by Sue Jansen
Variation to the basic recipe Add 2 teaspoons of dried mixed herbs, 2 tablespoons of tomato puree and a teaspoon of Worcestershire sauce when you add the stock cube. Pre heat oven to 180oC, 350oF or Gas Mark 4 If the marrow is young and the skin is tender leave the skin on and cut it in half length ways and scoop out the seeds to make two boat shapes. If the skin is hard and tough peel the marrow and cut it into rounds about two inches (five cm) thick. Scoop out the seeds to make rings. Place the boats or rings in an oven proof dish and fill with the savoury mince. Cover with foil and bake for about 30 minutes. Remove from the oven. Take off the foil and sprinkle one or two tablespoons of grated cheese (reduced fat cheddar) over the top. Return to the oven and cook for a further 20 – 30 minutes until the marrow is tender and the cheese is brown.
by Frances Hilton
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Smoked Salmon and Asparagus Risotto by Susie Jones, Trafford Council
Ingredients 200g (1 bunch) asparagus tough ends removed 1 onion finely chopped 350g risotto rice such as Arborio 1 – 2 garlic cloves finely chopped 1½ Litres (this can vary) of boiling vegetable stock, fresh if possible 2 tablespoons olive oil 170g pack of smoked salmon (pieces or off cuts are cheaper than slices and work well in this recipe) 80g freshly grated parmesan cheese 2 tablespoons flat leaf parsley chopped Method Griddle the asparagus. When cool cut into bite size pieces and set them aside. Fry the onion in the oil for 5 minutes. Add the rice and garlic, stir well and sauté for a few minutes, stirring
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constantly, coating all the grains of rice with oil. Add enough of the stock to cover the rice by a centimetre or so. Bring it up to a simmer, give it a stir and cook it until the rice absorbs the stock and the mixture starts to dry and thicken. Then add more stock to cover the rice again. Keep adding the stock a ladle or two at a time for 15 minutes. The rice should be softened through but still be firm enough to resist a little when you chew it. Add more stock if it needs it to get the consistency you are after. Add the asparagus cook it only long enough to heat the asparagus through, not more than a minute. Remove from the heat and add the chopped salmon, half of the parmesan cheese and parsley. Stir it thoroughly. Grind in some black pepper, but don’t add salt as the salmon will be salty enough. Sprinkle on a little more parsley and cheese for garnish and serve.
Spanish Style Sausage Casserole by Sue Frost, blueSCI
Ingredients for 4 servings 2 leeks/1 onion 1 red pepper 1 large bulb of fennel or 1 courgette 1 clove of garlic 2 carrots 1 tin cannellini beans/pinto beans / green lentils 1 teaspoon fennel seeds/star anise (optional) ½ teaspoon smoked hot paprika/ 1teasoon sweet paprika to taste (optional) 500ml vegetable/ chicken stock (reduced salt) 1 tablespoon tomato puree Splash of olive oil for frying 4 large sausages (pork/ venison/ vegetarian or reduced fat)
Method Brown the sausages in a flame proof casserole dish or pan with a little olive oil. Add garlic, onion, carrots and leeks fry for about 5 minutes, then add the rest of the vegetables and continue frying for about another 10 minutes. Add seasoning and beans and cook for 2 minutes then add stock and tomato puree. Leave to simmer for about 10-15 minutes until vegetables and sausages are cooked. Serve with rice or mashed potatoes.
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Summer Pasta by Jade Hall
Ingredients for three to four servings 300g skinned and boned chicken breast or thighs thinly sliced (alternatively use 300g lean bacon. diced or 300g smoked salmon pieces) 12 cherry tomatoes (roasted) 6 spring onions finely sliced or chopped 1 -2 cloves of garlic crushed 110g fresh or frozen green beans topped and tailed and cut into bite sized pieces 50g frozen peas, defrosted 2 large handfuls spinach (about 60g) washed if necessary 75 – 90 ml (5 - 6 tablespoons) single cream, or use fat free fromage frais for a lower fat option 350g tagliatelle Olive oil for cooking Seasoning and 2 -3 sprigs of fresh thyme if available
from two or three sprigs of fresh thyme if available. Cook for about 25 minutes until tomatoes are soft and the skins are starting to split. Meanwhile fry the garlic and onions in a little olive oil for a couple of minutes until soft. Add the chicken or bacon and cook until it is sealed. Add the green beans and cook for a couple of minutes. Add the cream and the peas and cook gently until everything is just tender and the chicken is cooked through. If using fromage frais stir it in at the end after adding spinach. Put a large pan of water on to boil and cook the tagliatelle according to packet instructions. Meanwhile add the spinach to the sauce. Cover the pan and let it wilt. If using smoked salmon add with the spinach. Remove from the heat and add fromage frais if using. Drain tagliatelle and stir the sauce in. Divide between Method individual bowls. Top with the roasted tomatoes Preheat the oven to 200o C, 400o F, Gas Mark 6 and serve. Start by roasting the tomatoes. Put them in an oven Variation – if using chicken or salmon add grated zest proof dish with seasoning, a splash of olive oil and leaves and juice of a lemon. 28
sweet treats
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Beetroot Red Velvet Cake by Sue Broome
This uses the ‘all in one method’ for making a sponge cake. You can either cook the mixture in cake tins, or cupcake cases (makes 18 cupcakes) Ingredients For the cake 1lb (450g) beetroot, cooked and peeled. You can use ready cooked, vacuum packed, but make sure it’s not pickled with vinegar 1 tablespoon cocoa powder 8oz (225g) self-raising flour (use wholemeal for a higher fibre option) 8oz (225g) caster sugar 8oz {225g) softened butter or margarine at room temperature 4 medium eggs, lightly beaten 1 teaspoon baking powder 2 -3 drops vanilla essence For the frosting 8oz (225g) soft cheese 4oz (110g) icing sugar zest of two oranges Method To make the cake Preheat oven to 180oC, 350oF, Gas Mark 4 Grease and line two 7 inch sandwich tins. Alternatively place 18 cupcake cases in a muffin pan. Grate beetroot and set aside. Sieve flour, baking powder, cocoa powder and sugar into a bowl. Add the butter or margarine and the eggs. Beat using a wooden spoon (not a mixer) until smooth. Fold in the grated beetroot using a metal spoon. Divide the mixture between the two sandwich tins and level the surface; or fill the cupcake cases with the cake mixture. Bake in the preheated oven for 20 – 25 minutes until a 30
cocktail stick inserted in the centre comes out clean. If making cupcakes test after 15 – 20 minutes. Turn out onto a wire rack to cool. To make the frosting Beat the cheese and icing sugar together. Reserve a little of the orange zest for decoration. Add the remainder to the cheese and sugar and stir well to mix. To assemble the cake place one layer, flattest side down and spread a layer of frosting on the top. Place the second layer on top. Spread the remaining frosting over the top and sides of the cake. Decorate with curls of orange zest. If making cupcakes pipe the frosting onto the top of each one. Note: the cake must be completely cold or the frosting will start to melt. Variation For a healthier frosting replace the cream cheese with 8oz (225g) Quark (skimmed milk soft cheese) and reduce the weight of icing sugar to 1oz (25g). Add 1 teaspoon of vanilla essence. Mix everything together, reserving some of the orange zest for decoration. Cover and leave in the fridge for a couple of hours to chill before assembling the cake. Store any uneaten cake in the fridge.
Caramel Apple Crumble by Jill Gibbs, Partington Library
Ingredients for 4 servings 8 eating apples, peeled, cored and cubed 6 tablespoons Carnation Cook with Caramel (caramelised concentrated milk with sugar) 40g plain wholemeal flour 60g porridge oats 50g cold butter diced 40g chopped nuts (optional) Method Preheat the oven to 200oC, Fan 180oC, 400o F Gas Mark 6 Put the apples in a pan with a splash of water and cook over a fairly high heat for 4 – 5 minutes stirring to prevent burning until just soft. Stir in 3 tablespoons of the Cook with Caramel. Divide the mixture between 4
individual ovenproof dishes. Put half a tablespoon of caramel on top of each of the dishes. Mix the flour and oats together in a bowl. Rub in the cold butter until the mixture resembles breadcrumbs. Stir in 1 tablespoon of caramel and the nuts if using. Bake in the centre of the oven for 18 – 20 minutes until crisp and golden on top. Suggestions: To make your own caramel place a tin of condensed milk in a pan and completely cover with cold water. Bring to the boil and simmer for at least three hours. Allow to cool in the pan. You can store the unopened tin in the fridge until the expiry date. Stir the caramel into natural yogurt or fromage frais and serve with baked apples or sliced bananas.
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Fruit Cornflake Crumble
by Tracy Baistow and Sue Jansen, Meet and Eat Community Kitchen Ingredients for 6 servings 750g seasonal fruit e.g. blackberry and apple, rhubarb, plums or use defrosted, frozen packs of fruits of the forest or summer fruits 50 -75g sugar, according to taste (sour fruit like rhubarb will need more sugar) Half a teaspoon ground cinnamon or ground ginger Finely grated zest of half a lemon 1 tablespoon corn flour 25g cold butter, straight from the fridge, diced 25g plain flour (wholemeal, white or spelt) 100g cornflakes
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Method To make the filling Mix the sugar, cinnamon or ginger, lemon zest and corn flour in a large bowl. If using fresh fruit peel and core as necessary and cut into bite sized pieces. Add the fruit to the bowl and toss everything together. Tip the fruit filling into a pie dish. Preheat the oven to 200oC/400o F, Gas Mark 6 To make the cornflake crumble topping Put the butter, flour and cornflakes in a bowl. Rub together with your fingertips until the mixture resembles coarse breadcrumbs. Scatter the crumble mix over the fruit filling. Bake in the centre of the oven, until the filling is bubbling and the topping is golden brown. Serve with Greek yoghurt or low fat custard.
Fruit And Bran Loaf by Kris Clancy
Ingredients One cup (250ml) of each of the following Wholemeal or white self-raising flour Sugar (try using only half a cup of sugar) Skimmed or semi skimmed milk All Bran breakfast cereal Mixed dried fruit
Method Mix together the dried fruit, All Bran and milk in a bowl and leave to soak until the All Bran has absorbed the milk and softened. Preheat the oven to 180oC, 350oF, Gas Mark 4 Stir in the flour and sugar. Mix well. Spoon the mixture into a very well greased 2lb loaf tin. Bake in the centre of the oven for 1 hour or until a cocktail stick inserted into the centre comes out clean. Remove from the tin (you may need to loosen the loaf with a palette knife first) turn out onto a wire rack to cool. Serve sliced with or without butter or reduced fat spread.
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Healthy Carrot Muffins
by Liz Cole, St Mary’s Community Allotment Ingredients for 12 muffins 250g Wholemeal flour (you can use white or gluten free) 200ml low fat natural yoghurt 1 egg 5 tablespoons (75ml) vegetable oil 2 small or 1 large carrots (grated) 2 teaspoons mixed spice 2 teaspoons baking powder half a teaspoon of bicarbonate of soda 1 orange (juice & zest needed) 4-5 tablespoons honey (and more for drizzling over the top) 1 -2 tablespoons porridge oats (optional) Method Preheat oven to 1800C, 3500F, Gas Mark 4 Put twelve paper muffin cases in a muffin tin. In one bowl whisk egg and yoghurt, honey and oil. Remove the zest from the orange with a zester or fine grater and squeeze out the juice. Stir the orange juice and zest into the yoghurt mixture. In a separate bowl mix flour, baking powder, bicarbonate of soda, mixed spice and grated carrot. Now mix everything together in one bowl. Spoon the mixture into muffin cases. Sprinkle each muffin with porridge oats if you like. Drizzle each one with a little honey. Bake in the centre of the oven for 25 minutes or until a cocktail stick inserted into the centre comes out clean. Remove from the tin and leave to cool on a wire rack. Variation Replace the grated carrot with 150g apple or ripe banana cut into small pieces.
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Rhubarb Eton Mess
by Liz Cole, St Mary’s Community Allotment This can also be made with crushed strawberries instead Method of rhubarb. Traditionally double cream is used, but this is Bring the water and sugar to the boil in a pan. Add the rhubarb, stir and cook for about five minutes until the a lighter version made with fromage frais. rhubarb is tender. Remove from the heat, allow to cool and add the Ingredients for 6 servings rosewater or orange zest. 450g (1lb) rhubarb sliced Chill the rhubarb in the fridge for an hour or two. 125ml (half a cup) of water To make the mess, gently stir the rhubarb into the 3 tablespoons caster sugar fromage frais. Break the meringues into pieces and I teaspoon of rosewater (or 1 teaspoon grated gently fold into the rhubarb mix. You can then spoon orange zest) into one large glass bowl or six individual ones. 500ml fromage frais Serve immediately. 6 ready made meringues or meringue nests 35
Scottish Raspberry Dessert by Liz Cole, St Mary’s Community Allotment
This is a healthy version of Cranachan which is traditionally made with double cream and whisky. Ingredients for 4 servings 50g porridge oats 250g raspberries (use defrosted, frozen berries if fresh are unavailable) 300g low fat Greek style yoghurt 2 tablespoons runny honey (preferably heather honey) Method Preheat the grill and spread the oats out evenly on a baking sheet. Place under the grill and toast for two or three minutes until they are golden brown. Keep a close eye on them to avoid burning. Allow to cool. Place half the raspberries in a bowl and crush with a fork. Reserve four berries for decoration and divide the rest between four serving glasses. Add the yogurt and honey to the bowl of crushed raspberries and mix gently. Stir in the toasted oats. Divide the mixture between the four serving glasses and place a raspberry on top of each. Cover and chill in the fridge until ready to serve.
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Summer Pudding
by Liz Cole, St Mary’s Community Allotment juice and then place in the bowl. Repeat with more slices of bread, overlapping them slightly until the pudding basin is completely lined with bread and there are no gaps. Add the fruit to the lined basin. Pour over half the remaining juice. Cover the top with more slices of bread dipped in juice. Cover with cling film and place a small plate on top. Put a weight on top of this (a 400g can of fruit or vegetables is ideal). Leave in the fridge overnight. To serve: Remove the plate and unwrap the cling film from the top. Turn the bowl over onto a shallow, but not completely flat plate. Lift off the bowl and remove the Method cling film from the pudding. If using fresh fruit remove any leaves and stalks from Cut into wedges and serve with a little juice poured over the fruit and rinse gently under running water. Place and some cream, Greek yoghurt or fromage frais. the fruit in a pan with the water and sugar and heat gently Bring to a gentle boil and simmer for three or four A quicker method Prepare the fruit as above but instead of using a basin minutes until the berries burst and release their juice. cover the base of a shallow gratin dish with a layer of If using frozen fruit heat the water and sugar in a pan, stirring until the sugar dissolves. Add the defrosted fruit bread dipped in juice. Cover with a layer of fruit and repeat until you have used up all the fruit. Pour some and any juice and stir to mix. juice over the top. Allow to cool, then place in the fridge Place the fruit in a sieve set over a bowl to catch the for an hour or two. Serve from the dish with a little juice juice. Line a 1.2 litre pudding basin with cling film, poured over and some cream, Greek yoghurt or leaving plenty hanging over the edge. Cut a piece of fromage frais. bread to fit the base of the bowl. Dip it briefly in the Ingredients for 6 – 8 servings 950g mixed summer fruit e.g. raspberries, strawberries, redcurrants and black currants (defrosted frozen fruit works well) 90 - 100g sugar (or less if using sweeter fruit) Quarter of a cup (60ml) of water Sliced brown, wholemeal or 50/50 bread crusts removed (6 – 8 slices from a 400g loaf) Single cream, Greek yogurt or fromage frais to serve
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