CAWL FFACBYS A THOMATO DIOLCH I: Dîm Iechyd Cyhoeddus Lleol Sir Gâr a Phecyn 1,2,3, Diet Iachach o Fri

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1 CAWL FFACBYS A THOMATO DIOLCH I: Dîm Iechyd Cyhoeddus Lleol Sir Gâr a Phecyn 1,2,3, Diet Iachach o Fri Paratoi: muned Coginio: 17 muned Digon i: 6 2 lwy fwrdd o olew olewydd 2 genhinen wedi u sleisio 2 courgette yn sgwariau 2 glof garlleg 800g/1lb 12 owns o dun tomato mân 1 llwy fwrdd o biwri tomato 1 deilen llawryf 850ml/1 ½ peint o stoc llysiau Tun 400g/14owns ffacbys wedi u draenio a u golchi 225g/8 owns sbigoglys Pupur yn ôl y blas Caws Parmesan neu gaws caled wedi i grafellu i weini OPSIWN/CYNGOR: Gellir defnyddio ffa tun eraill, ychwanegwch berlysiau mân ffres 1. Cynheswch yr olew olewydd mewn sos- ban fawr, ychwanegwch y cennin a r courgette a ffrïwch am 5 munud gan droi r gymysgedd drwy r amser. 2. Ychwanegwch y garlleg wedi i falu, y tomatos, piwri tomato, deilen llawryf, stoc llysiau a r ffacbys. 3. Cynheswch y cawl nes iddo ferwi ac yna mudferwch am tua 5 munud 4. Rhwygwch y sbigoglys yn fân (neu ychwanegwch sbigoglys wedi rhewi yn lle). Coginiwch am 2 funud arall. 5. Ychwanegwch bupur yn ôl y blas. 6. Taflwch y ddeilen llawryf. Gweinwch y cawl gyda pharmesan neu gaws caled wedi i grafellu ar ei ben. FFYNHONNELL FAETHOL: Carbohydrad Ffibr Fitamin B/C Ffolad Haearn Sinc Calsiwm Magnesiwm Braster Monoannirlawn 1

2 CHICKPEA AND TOMATO SOUP KINDLY DONATED BY: Carms Local Public Health Team and the 1,2,3, Eat Healthily Pack Prep: mins Cooking : 17 mins Serves: 6 2 tbspn olive oil 2 leeks sliced 2 courgettes diced 2 garlic cloves 800g/1lb 12oz canned chopped tomatoes 1 tbspn tomato puree 1 bay leaf 850ml/1 ½ pints vegeta- ble stock 400g/14oz can chickpeas drained and rinsed 225g/8oz spinach Pepper to taste Parmesan cheese or grated hard cheese to serve 1. Heat the olive oil in a large saucepan add leeks and courgettes and fry for 5 minutes stirring constantly. 2. Add the crushed garlic, tomatoes, to- mato puree, bay leaf, vegetable stock and chickpeas. 3. Bring the soup to the boil and simmer for 10 minutes 4. Shred the spinach finely (or just add some frozen spinach). And cook for a further 2 minutes. 5. Season to taste. 6. Discard bay leaf. Serve the soup with grated parmesan or hard cheese on top. OPTIONS/TIPS: For meat alternative add stir fried strips of chicken NUTRITIONAL SOURCE OF: Fibre Folate Iron Calcium Magnesium Carbohydrate Vitamin B/C Zinc Monounsaturated Fat 2

3 HWMWS A BYRBRYDAU DIOLCH I: Dîm Iechyd Cyhoeddus Lleol Sir Gâr a Phecyn 1,2,3, Diet Iachach o Fri Paratoi: muned Coginio: 0 Digon i: 6 1 tun mawr o ffacbys wedi u draenio a u golchi 2 glof garlleg wedi u malu Sudd 1 lemwn 200g/7 owns o fromage frais plaen BYRBRYDAU I FYND GYDA R HWMWS 2 fara pita 2 foronen wedi u torri n ddar- nau hir ½ ciwcymer wedi i thorri n ddarnau hir 6 madarch yn chwarteri 6 blodigyn brocoli 3 darn o seleri OPSIWN/CYNGOR: Unrhyw lysiau neu ffyn bara i w dipio, rhowch berlysiau yn yr hwmws 1. Rhowch y ffacbys mewn peiriant cymysgu neu brosesydd bwyd, ychwanegwch weddill y cynhwysion a u cymysgu am tua 2 funud. 2. Os nad oes peiriant cymysgu gennych, fe allwch chi ddefnyddio teclyn stwnsho tatws i stwnsho r ffacbys cyn ychwane- gu r cynhwysion eraill, i wneud hwmws mwy talpiog sydd yr un mor flasus. 3. Tostiwch y bara pita ar y ddwy ochr, holltwch y bara pita ar agor ac yna tostiwch y tu mewn. Torrwch hwy yn siapiau triongl. 4. Rhowch yr hwmws mewn powlen a rhowch y llysiau a r bara pita o amgylch y bowlen. FFYNHONNELL FAETHOL:(gan gynnwys byrbrydau) Carbohydrad Ffolad Ffibr Fitamin B/C Haearn Calsiwm Sinc 3

4 HUMMUS AND SNACKS KINDLY DONATED BY: Carms Local Public Health Team and the 1,2,3, Eat Healthily Pack Prep: muned Cooking : 0 Serves: 6 1 large tin chickpeas drained and rinsed 2 cloves garlic crushed 1 juice of lemon 200g/7oz of plain fromage frais SNACKS FOR HUMMUS 2 pitta bread 2 carrots cut into sticks ½ cucumber cut into sticks 6 mushrooms quartered 6 broccoli florets 3 sticks celery cut into sticks 1. Place the tinned chickpeas into a blender or food processor add the remaining ingredients and blend for ap- proximately 2 minutes. 2. If you don't have a blender you can use a potato masher to mash the chickpeas before adding the other ingredients, this makes a chunkier mix but no less delicious. 3. Toast the pittas on both sides, spilt the pittas open then toast the insides cut into triangle shaped pieces. 4. Place the hummus in a bowl and pre- sent the cut up vegetables and pittas around the bowl. OPTIONS/TIPS: Any vegetable or breadsticks for dipping, add herbs to hummus NUTRITIONAL SOURCE OF :(including snacks) Carbohydrate Folate Fibre Vitamin B/C Iron Calcium ZInc 4

5 I w paratoi: muned I w coginio: 10 muned Digon i 4 8 owns/225g a madarch mawr, agored 2 winwnsyn coch wedi i sle- isio n denau 2 bupryn coch a 2 bupryn gwyrdd wedi u torri n stribedi 1 ewin garlleg, wedi i falu 1 llwy de o oregano 1 llwy de o coriander 1 llwy fwrdd o olew olewydd 8 tortilla meddal 1 twb o hummous a r un faint o iogwrt naturiol Caws, wedi i gratio I chilli coch neu wyrdd, heb yr hadau ac wedi i slesio n denau (dewisol) AWGRYMIADAU I ychwanegu cig, tro-ffrïwch stribedi o gyw iâr FAJITAS MADARCH A LLYSIAU Addasiad o i rysait a roddwyd gan: Kevin Williams, cogydd ar S4C 1. Twymwch yr olew olewydd mewn wok, ffriwch y winwns, garlleg a r chilli am fu- ned ac yna ychwanegwch y puprynnau a u ffrio am funed arall. Ychwanegwch y madarch a u ffrio nes eu bod wedi u cog- inio ac wedi brownio fymryn 2. Ychwanegwch yr oregano a r coriander a u cymysgu. Ffriwch am 30 eiliad 3. Rhowch y llysiau mewn powlen 4. Cymysgwch yr hummous a r iogwrt 5. Twymwch y tortillas gan ddilyn y cyfar- wyddiadau ar y pecyn, yna rhowch y llysiau ar y tortillas agored 6. Rhowch lwyaid o r hummous a r iogwrt, wedi u cymysgu, ar ben y llysiau 7. Sgeintiwch ychydig o gaws drostynt, rholiwch y tortilla yn amlen a i rhoi ar blât. FFYNHONNELL Y MAETH CANLYNOL Fitamin C Asid Ffolig Calsiwm Fitamin B Ffeibr Calcium Vitamin B Fibre DEWIS ARALL: Ar ben y llysiau rhowch: Ddail salad a /neu domatos wedi eu sleisio. Salsa cymysgwch arlleg wedi i falu n fân, tomatos ffres wedi eu torri, ½ winwnsyn coch wedi i dorri, 1 chilli coch wedi i dorri, dail corian- der wedi eu torri a sudd leim. 5

6 MUSHROOM AND VEGETABLE FAJITAS KINDLY DONATED AND ADAPTED FROM A RECIPE BY: Kevin Williams, celebrity chef S4C Prep: mins Cooking : 10 mins Serves 4 8oz/225g large flat mush- rooms 2 red onions thinly sliced 2 red & 2 green peppers cut into strips 1 clove garlic crushed 1 tspn oregano 1 tspn coriander 1 tbspn olive oil 8 soft tortillas 1 small tub hummous & equal amount natural yogurt Grated cheese to serve 1 red or green chilli de- seeded, thinly sliced optional OPTIONS/TIPS: For meat alternative add stir fried strips of chicken 1. Heat the olive oil in a wok, fry the on- ion, garlic and chilli for 1 minute then add pepper strips and fry for 1 minute. Add mushrooms and fry until tender and slightly browned. 2. Add the oregano and coriander mix together. Fry for 30 seconds. 3. Remove the vegetable mix to a bowl. 4. Mix together the hummous and yogurt. 5. Warm the tortillas as the packet states, then divide the vegetable mix- ture between wraps. 6. Top with spoonful of the hummous and yogurt mix. 7. Sprinkle with cheese, roll up the wrap and serve. NUTRITIONAL SOURCE OF: Vitamin C Folic Acid Calcium Vitamin B Fibre ALTERNATIVE: Top the vegetables with: Salad leaves and /or sliced to- matoes. Salsa mix crushed garlic, fresh chopped tomatoes, ½ chopped red onion, 1 chopped red chilli, chopped coriander leaves and lime juice. 6

7 WYNEB PIZZA Rhoddwyd gan Cameron Bryant 8 oed I w baratoi: 10 muned I w goginio: 15 muned Nifer: 1 I Tortilla 2 lwy fwrdd o ddarnau tomatos tun heb y sudd 1 tun bach o ddarnau pîn-afal mewn sudd ffrwythau 1 fadarchen 1 pupryn coch bach 1 llond llaw o gaws wedi i gratio AWGRYMIADAU Ychwanegwch ddail salad i wneud y gwallt. Defnyddiwch olifau neu ham 1. Twymwch y ffwrn i 180ºC/350ºf/marc nwy 4 2. Rhowch y tortilla ar dun pobi a i bobi am 5 muned 3. Tynnwch y tortilla o r ffwrn a thaenwch y darnau tomatos drosto 4. Defnyddiwch y darnau o bîn-afal i wneud y llygaid 5. Torrwch y fadarchen a i defnyddio i wneud y trwyn 6. Defnyddiwch y puprynnau i wneud y ceg 7. Sgeintiwch y caws dros yr wyneb i wneud y gwallt neu hyd yn oed farf neu fwstash 8. Rhowch y pizza yn ôl yn y ffwrn am tua 10 muned. FFYNHONNELL Y MAETH CANLYNOL Fitamin C Fitamin A Fitamin B Ffeibr 7

8 Prep: 10 mins Cooking : 15 mins Serves 1 1 tortilla wrap 2 tbspn chopped tinned tomatoes drained. 1 small can pineapple chunks in fruit juice drained 1 mushroom 1 small red pepper 1 handful grated cheese. OPTIONS/TIPS: Add salad leaves to make hair. Use olives or ham PIZZA FACE KINDLY DONATED BY: Cameron Bryant Age 8 1. Preheat oven to 180ºc/350ºf/Gas Mark Put the tortilla wrap onto a baking tray and bake for 5 minutes. 3. Remove from the oven spread the chopped tomato over the tortilla wrap. 4. Use pineapple chunks to make eyes. 5. Use mushroom slice for a nose. 6. Use sliced peppers for a mouth. 7. Sprinkle the grated cheese over the face to make hair a beard or even a moustache. 8. Put the pizza back into the oven for approximately 10 minutes. NUTRITIONAL SOURCE OF: Vitamin C Vitamin A Fibre Vitamin B 8

9 I w baratoi: 15muned I w goginio: muned Digon i 4 225g/8owns o cous cous 4 tomato, wedi u char- teru 1 pupryn gwyrdd 1 pupryn coch 1 ewin garlleg 1 llwy fwrdd o olew olewydd ½ peint/275ml o stoc llysiau Perlysiau wedi u torri n fân eim,oregano,rhosmari a phersli AMGRYMIADAU Defnyddiwch domatos tun, ychwanegwch winwns Cous Cous Llysiau Rhost Rhagorol Rhoddwyd gan : Mark James, Prif Weithredwr Cyngor Sir Caerfyrddin 1. Twymwch y ffwrn ymlaen llaw i 200ºC/400ºF/marc nwy 6 2. Torrwch y llysiau n ddarnau 3. Rhowch y darnau llysiau mewn tun pobi a sgeintio r garlleg wedi i falu n fân a r olew olewydd drostynt 4. Rhostiwch y llysiau yn y ffwrn am ryw 30 muned tan eu bod wedi u coginio a r croen wedi duo fymryn 5. Rhowch y cous cous mewn powlen sy n dal gwres. Ychwanegwch ato r stoc llysiau yr ydych wedi i baratoi â dŵr berw 6. Rhowch dro da I r cyfan a i adel am 15 muned. I gadw r cymysgedd yn ysgafn, rhowch dro iddo bob hyn a hyn 7. Tynnwch y llysiau o r ffwrn a u FFYNHONNELL Y MAETH CANLYNOL Ffeibr Fitamin C Fitamin B Fitamin A Carbohydrad cymysgu a r cous cous. Ychwanegwch y perly- siau at y cymysgedd a rhowch dro iddo. Sgein- tiwch y persli 9

10 EXECUTIVE ROASTED VEGETABLE COUS COUS KINDLY DONATED BY: Mark James Chief Executive Carmarthenshire County Council Prep: 15 mins Cooking : mins Serves 4 225g/8oz Cous Cous 4 tomatoes quartered 1 green pepper 1 red pepper 1 garlic clove 1 tablespoon olive oil ½ pt/275ml vegeta- ble stock Chopped herbs, thyme, oregano, rosemary and parsley. OPTIONS/TIPS: Use tinned tomatoes, add onion 1. Preheat the oven to 200ºc/400ºf/ Gas Mark Cut vegetables into chunks. 3. Place the vegetable chunks onto a baking tray and sprinkle with crushed garlic and olive oil. 4. Roast the vegetables in oven for approx 30 minutes until tender and slightly charred. 5. Put the cous cous into an oven proof bowl and add the vegetable stock made up with boiling water to. 6. Stir well and set aside for 15 minutes. Stir occasionally to fluff up. NUTRITIONAL SOURCE OF: Fibre Vitamin C Vitamin B Vitamin A Carbohydrates 7. Remove vegetables from the oven and mix into the cous cous. Stir in the fresh chopped herbs and sprinkle with chopped parsley, add season- ing to taste. 10

11 I w baratoi: 15 muned I w goginio: muned Digon i 4 450g/ 1 pwys o reis brown 2 stêc hadog mwg 200g/7owns o gorgimy- chiaid wedi u dadlaith 110g/4 owns o bys Pupur du fel y dymunir 2 ŵy DEWISIADAU/ CYNGHORION: Ychwanegwch winwns wedi eu coginio a/ neu bigoglys. JAMBALAYA HADOG MWG Rhoddwyd gan: Nikki Aitkinson 16 oed 1. Berwch yr wyau n galed a u rhoi mewn dŵr oer yn syth 2. Rhowch y reis brown mewn sosban o ddŵr a i ferwi am tua 20 muned neu nes ei fod yn dyner ond heb fod yn rhy feddal. Gwaredwch y dŵr d 3. Yn y cyfamser rhowch yr hadog a r pys mewn sosban stemio a u coginio am 5 muned neu gallwch eu rhoi yn y popty mi- cro-don am 2 funed. Ychwanegwch y corgimychiaid a thwymwch gyda r pys a r cor- gimychiaid at y reis twym 4. Ychwanegwch pupur fel y dymunir 5. Plisgwch yr wyau a u torri n chwarteri. Rhowch yr wyau ar ben y cymysgedd pys- god 6. Rhowch y bwyd ar blât gyda salad gwyrdd FFYNHONNELL Y MAETH CANLYNOL Fitamin C/B/E Asid Folig Calsiwm Carbohydrad Ffeibr Magnesiwm Sinc Omega 3 AWGRYMIADAU I wneud kedgeree ychwanegwch bast/powdwr cyrri fel y dymunir at y reis wedi I ferwi 11

12 Prep: 15 mins Cooking : mins Serves 4 450g/1lb brown rice 2 smoked haddock steaks 200g/7oz frozen prawns defrosted 110g/4oz peas Black pepper to taste 2 eggs OPTIONS/TIPS: Add cooked onions and/or spinach SMOKED HADDOCK JAMBALAYA KINDLY DONATED BY: Nikki Aitkinson Age Hard boil eggs and place immediately into cold water. 2. Place brown rice in a pan of water and boil for approximately 20 minutes or until tender but still with a bite, drain. 3. Meanwhile put haddock and peas into a steamer and cook for 5 minutes or micro- wave and cook for 2 minutes. Add prawns and heat for a further 1 minute. 4. Flake the haddock then add the cooked peas and prawns to the hot rice. 5. Add pepper to taste. 6. Shell the eggs, cut into quarters and place onto fish mixture. 7. Serve with a green salad. ALTERNATIVE: To make kedgeree add curry paste/powder to taste to the boiled rice stir well. NUTRITIONAL SOURCE OF: Vitamin C/B/E Folic Acid Calcium Carbohydrate Fibre Magnesium Zinc Omega 3 12

13 Paratoi: muned + 2awr i oeri Coginio: 15 Digon i: 4 2 ffiled eog canolig 450g/1lb o datws ½ cenhinen fawr ½ pecyn o gennin syfi ffres 1 llwy ffwrdd o olew olewydd 2 ŵy 110g/4 owns o flawd 110g/4 owns o friwsion bara Pupur du OPSIWN/CYNGOR: Defnyddiwch eog neu diwna tun,ychwanegwch gorn melys Cacen Bysgod Eog DIOLCH I: Ysgol Bynea 1. Berwch Boil potatoes y tatws and ac then yna u mash. stwnsho gydag 2. ychydig Finely chop bach leeks o laeth. and sauté in the olive 2. Torrwch oil. y cennin yn fân a u ffrïo n ofalus 3. yn Place yr olew salmon olewydd, fillets heb in a iddynt deep newid frying lliw. pan 3. Rhowch and cover yr with eog mewn water, padell cook till ffrïo opaque ddofn a u about gorchuddio 5 minutes gyda on simmer. dŵr, d coginiwch Flake in nes a eu large bod bowl. yn anhryloyw (tua 5 munud yn 4. mudferwi). Add the mash, Malwch leeks mewn and powlen finely chopped fawr. 4. Ychwanegwch chives and season y tatws, with y pepper. cennin a r cennin 5. syfi Leave mân mixture ac yna r to cool pupur slightly. yn ôl y blas Gadewch Divide mixture y gymysgedd into i approximately oeri ychydig Rhannwch pieces and y shape gymysgedd each into i tua flat 10 cake. darn Dip a u gwneud each fishcake yn into gacenni flour, then bach into gwastad. beaten Rhowch egg and then bob cacen breadcrumbs. mewn blawd, yna yn 7. yr Chill ŵy in ac fridge yna r for briwsion 2 hours. bara Oerwch Shallow yn fry yr in oergell oil for 3 am minutes 2 awr. each side. 8. Ffrïwch am 3 munud bob ochr. FFYNHONNELL FAETHOL: Carbohydrad Calsiwm Fitamin C/D/E Ffolad Braster Monoannirlawn 13

14 Prep: mins + 2hrs chilling Cooking : 15 mins Serves 4 2 medium salmon fillets 450g/1lb potatoes ½ large leek ½ packet fresh chives 1 tbspn olive oil 2 eggs 110g/4oz flour 110g/4oz breadcrumbs Black pepper to season Salmon Fishcakes KINDLY DONATED BY: Ysgol Bynea 1. Boil potatoes and then mash. 2. Finely chop leeks and fry in the olive oil do not allow to colour. 3. Place salmon fillets in a deep frying pan and cover with water, cook till opaque about 5 minutes on simmer. Flake in a large bowl. 4. Add the mash, leeks and finely chopped chives and season with pepper. 5. Leave mixture to cool slightly. 6. Divide mixture into approximately 8 pieces and shape each into flat cake. Dip each fishcake into flour, then into beaten egg and then breadcrumbs. 7. Chill in fridge for 2 hours. 8. Shallow fry in oil for 3 minutes each side. OPTIONS/TIPS: Use tinned salmon or tuna, add sweetcorn NUTRITIONAL SOURCE OF: Carbohydrate Calcium Vitamin C/D/E Folate Monounsaturated Fat 14

15 CYW IÂR TRO-FFRÏO CHINEAIDD Rhoddwyd gan:mission Music, Youth Cymru I w baratoi: 15 muned I w coginio: muned Digon i ddau 275g/ 10 owns o gig cyw iâr heb groen nac asgwrn 2 lwy de o olew olewydd 2 foronen Pecyn bychan o egin ffa 2 ffluryn o frocoli 1 llwy de o bowdr sinsir 1 llwy de o bowdr chilli Jar 120g o saws teriyaki AWGRYMIADAU Ychwanegwch nwdls wŷ wedi u mwydo, puprynnau/madarch 1. Torrwch y cig cyw iâr yn stribedi 2. Torrwch y moron yn stribedi bach a r bro- coli n ddarnau bach 3. Rhowch y brocoli a r moron mewn dŵr d ber- wedig am funed i w meddalu ychydig, yna n draenio a u rhoi o r neilltu 4. Twymwch 1 llwy de o olew olewydd mewn wok ac ychwanegwch y cyw iâr a r powdr chilli a r sinsir. Coginiwch nhw am 10 muned gan eu troi n gyson 5. Pan fydd y cig wedi i goginio drwyddo ac wedi troi n frown rhowch e mewn bowlen 6. Twymwch un llwy de o olew olewydd yn y wok a ffrïwch y brocoli a r moron am tua muned, yna ychwanegwch yr egin ffa a ffrïwch nhw am funud 7. Rhowch y cig a r saws teriyaki yn ôl yn y wok a u tro-ffrïo an 2-32 muned cyn rhoi ar blât a u mwynhau FFYNHONNELL Y MAETH CANLYNOL Fitamin C Fitamin A Fitamin B Ffeibr 8. Gellir bwyta ar ei ben ei hyn neu gyda nwdlws ŵy 15

16 CHINESE STIR FRY KINDLY DONATED BY: Mission Music, Youth Cymru Prep: 15 mins Cooking : mins Serves 2 275g/10oz chicken breast or thigh meat.. 2 tspn olive oil 2 carrots Small bag of bean spouts 2 large florets of broccoli 1 tspn ginger powder 1 tspn chilli powder 120g Jar of teriyaki sauce OPTIONS/TIPS: Add soaked egg noodles, peppers and or mushroom 1. Cut the chicken meat into strips. If using chicken thighs take meat off the bone and then cut into strips. 2. Chop the carrots into small strips and the broccoli into small florets. 3. Place broccoli and carrots into boiling water for minutes to soften them, drain and leave to one side. 4. Heat 1 teaspoon olive oil in a wok and add the chicken meat with the chilli powder and ginger. Cook for 10 minutes, stirring. 5. When the meat has cooked through and turned golden brown empty into a bowl. 6. Heat teaspoon olive oil in the wok and fry the broccoli and carrot for approximately 4-5 minutes, then add bean sprouts and fry for 1 minute. NUTRITIONAL SOURCE OF: Vitamin C Vitamin A Vitamin B Fibre 7. Add the meat and teri- yaki sauce back to the wok. Stir fry for min- utes and then serve and enjoy. 8. This dish can be eaten on its own or with egg noodles. 16

17 CYW IAR MEWN SAWS SUR A MELYS Rhoddwyd Gan: Gwasanaeth Prydau Ysgol Cyngor Sir Caerfyrddin I w baratoi: 20 muned I w goginio: mun- wed Digon i 4 1 pwys / 450g o frest cyw iâr 1 ewin garlleg wedi i falu 2 pupryn wedi u ddeisio 1 winwnsyn mawr wedi u ddeisio 1 tun bach o ddarnau o bîn-afal mewn sudd ffrwythau 1 llwy fwrdd o saws soi 1 llwy fwrdd o finegr 1 llwy fwrdd o olew olewydd 1 ciwb stoc cyw iâr 1 llwy fwrdd o bast to- mato DEWISIADAU/ CYNGHORION: Gallwch ddefnyddio twrci neu borc deisiog 1. Paratowch y stoc drwy gymysgu ¾ peint o ddŵr poeth, ciwb stoc cyw iâr a r sudd o r tun pîn-afal. 2. Ffriwch y winwnsyn a r garlleg mewn olew olewydd. 3. Ychwanegwch y darnau o gyw iâr a ffriwch y cyfan nes ei fod yn eithaf brown 4. Ychwanegwch y puprynnau a ffriwch y cy- fan am 2 funed. Trowch y cymysgedd yn aml 5. Ychwanegwch y saws soi a r finegr 6. Ychwanegwch y past tomato. 7. Ychwanegwch y stoc cyw iâr a mudferwch y cyfan. Gadewch iddo fudferwi am muned i leihau r saws. 8. Ychwanegwch ychydig o ddŵr at y blawd corn a chymysgwch hyn â r cyw iâr er mwyn tewhau r saws. FFYNHONELL Y MATH CANLYNOL Fitamin A Fitamin B Fitamin C Carbohydrad Ffeibr 9. Ychwanegwch y darnau o bîn-afal a rhowch dro i r cyfan. 10. Rhowch y bwyd ar blât. 17

18 Prep: 20 mins Cooking : mins Serves 4 450g/1lb chicken breast 1 clove garlic crushed 1 large onion diced 2 peppers diced 1 small can pineapple chunks in fruit juice 1 tbspn soy sauce 1 tbspn vinegar 1 tspn olive oil 1 chicken stock cube 1 tbspn tomato puree 1 tbspn cornflour OPTIONS/TIPS: Can use diced turkey or pork SWEET AND SOUR CHICKEN KINDLY DONATED BY: Carmarthenshire County Council School Meals Service 1. Make up the stock with ¾ pt hot water, chicken stock cube and drained pineapple juice. 2. Fry chopped onion and garlic in olive oil. 3. Add diced chicken and fry until lightly browned. 4. Add chopped peppers and fry for 2 minutes, turning frequently. 5. Add soy sauce and vinegar. 6. Add tomato puree. 7. Add chicken stock and simmer, re- duce sauce by simmering for minutes. 8. Add cornflour to a little cold water and mix into chicken to thicken. Add NUTRITIONAL SOURCE OF: Vitamin A Vitamin B Carbohydrate Fibre Vitamin C drained pineapple p i e c e s and stir in. 9. Serve. 18

19 I w baratoi: muned I w goginio: 30 muned Digon i 4 700g/1 ½ pwys stecen i w brwysio 2 winwnsyn fawr wedi u sleisio n drwchus 1 llwy de o olew olewydd 275ml/10 owns hylifol o siedr 275g/10owns o fadarch wedi u sleisio 1 ewin garlleg wedi u falu Ychydig o nutmeg 275ml/10fl oz crème fre- che (braster isel) Pubur I flasu AWGRYMIADAU Defnyddiwch ddarnau o gyw iar neu dwrci STROGONOFF SYML Addasiad o i rysait a roddwyd gan: Brian Budenis, Cigydd, Porth Tywyn 1. Torrwch y braster o r cig 2. Torrwch y cig yn stribedi 3. Tynnwch groen y winwns a u sleisio n drwchus 4. Ffriwch y winwns mewn olew olewydd. Tynnwch nhw o r badell gan ddefnyddio llwy dyllog a chodwch y gwres. Ffriwch y stribedi cig, ychydig ar y tro, nes eu bod wedi cogin- io n drylwyr ac wedi brownio 5. Trowch y gwres i lawr, rhowch y winwns yn ôl yn y badell, ychwanegwch y seidr, rhowch glawr ar y badell a gadewch i r bwyd fudferwi am awr i awr a hanner (20 muned sydd ei angen ar ffowlyn neu dwrci) 6. Rhowch y madarch wedi u sleisio yn y badell a rhowch dro i r bwyd. Yna rhowch y clawr yn ôl ar y badell a choginiwch y cyfan am chwarter awr arall 7. Tynnwch y badell o r gwres, blaswch y bwyd ac ychwanegwch y pubur a halen, gratiwch ychydiig o nytmeg ac yna rhowch y crème FFYNHONNELL Y MAETH CANLYNOL Haearn Fitamin B Fitamin C Carbohydrad Ffeibr Sinc Calsiwm fraiche i mewn a rhoi tro iddo 8. PEIDIWCHA BERWI R BWYD, rhowch dro iddo er mwyn twy- mo r holl gynhwysion 9. Rhowch y bwyd ar blât gyda reis wedi i ferwi, neu dato wedi berwi a llysiau gwyrdd. 10. Rhowch y bwyd ar blat gyda reis wedi I ferwi, neu dato wedi u berwi a llysiau gwyrdd 19

20 SIMPLE STROGONOFF KINDLY DONATED AND ADAPTED FROM A RECIPE BY: Brian Budenis, Butcher of Burry Port Prep: mins Cooking : 30 mins Serves 4 700G/1½ lb braising steak 2 large onions thickly sliced 1 tspn olive oil 275ml/10floz cider 275g/10oz mushrooms sliced 1 clove garlic crushed Good pinch of nutmeg 275ml/10floz low fat crème freche Pepper to taste OPTIONS/TIPS: Use chicken or turkey sliced 1. Cut away excess fat from the meat (not needed in chicken or turkey, see tip). 2. Cut meat into strips. 3. Peel and thickly slice onions. 4. Fry the onions in olive oil. Remove the onions with a slotted spoon and turn up the heat. Fry the meat strips a few at a time till thoroughly cooked and golden brown. 5. Reduce the heat and add back the onions, pour in the cider, cover the pan and simmer for 1 1½ 1 1½ hours (for chicken or turkey cook for 20 minutes). 6. Stir in the sliced mushrooms, cover and cook for a further 15 minutes. 7. Take off the heat then taste and season, stir in some grated nutmeg to taste and then stir in the crème NUTRITIONAL SOURCE OF: Iron Vitamin B Vitamin C Carbohydrate Fibre Zinc Calcium freche. 8. DO NOT BOIL, stir through to heat all ingredients. 9. Serve with either plain boiled rice or boiled potatoes and green vegetables. 20

21 PÊR A CHNAU FFRENGIG Rhoddwyd gan: Kayleigh Joy-Crozier 17 oed I w paratoi: 15 muned I w coginio: muned Digon i 4 4 peren fawr (math con- ference), wedi u torri yn eu hanner, heb eu calon 50g/ 2 owns o syltanas wedi u torri n fras 50g/2 owns o gnau Ffrengig wedi u torri n fân 40g/1½ owns o siwgr brown meddal 1 gwynwy 150ml/¼ pt sudd peren neu sudd afal AWGRYMIADAU Defnyddiwch ddets a bricyll 1. Twymwch y ffwrn ymlaen llaw i 200ºc/400ºF/ Marc nwy 6 2. Irwch dun pobi neu ddysgl, torrwch y pêr yn eu hanner a tynnwch y calonnau cyn eu rhoi yn y tun/ddysgl 3. Cymysgwch y syltanas, y cnau Ffrengig, y siwgr brown, y gwynwy a llond llwy fwrdd o r sudd 4. Rhowch llwyaid o r gymysgedd ym mhob pêr 5. Tywalltwch weddill y sudd (peren neu afal) drostynt a gorchuddiwch y ddysgl â ffoil 6. Rhowch y ddysgl yn y ffwrn a phobwch y ffrwythau am 40 muned neu hyd nes y bydd y pêr yn feddal 7. Tynnwch y ffoil a choginiwch y bwyd am 5 muned arall FFYNHONNELL Y MAETH CANLYNOL: Fitamin A Fitamin B Fitamin C Fitamin E Ffeibr Calsiwm Magnesiwm 8. Bwytwch y pêr yn dwym neu n oer gyda ychydig o crème freche braster isel 21

22 Prep: 15 mins Cooking : mins Serves 4 4 large conference pears peeled, cut in half and cored. 50g/2oz sultanas roughly chopped 50g/2oz walnuts finely chopped 40g/1½ oz soft brown sugar 1 egg white 150ml/¼ pt pear or apple juice. OPTIONS/TIPS: Use dates and apricots WALNUT STUFFED PEARS KINDLY DONATED BY: Kayleigh Joy-Crozier Age Preheat oven to 200ºc/400ºf/Gas mark Place the halved and cored pears on a deep greased baking tray or dish. 3. Mix together the sultanas, walnuts, brown sugar, egg white and 1 tablespoon of the pear or apple juice. 4. Spoon the mixture into the pear cavities. 5. Pour over the pears the remainder of the pear or apple juice and cover the dish with tin foil. 6. Place in the oven and bake for 40 min- utes or until tender. 7. Remove the foil and cook for a further 5 minutes. 8. Serve hot or cold with some low fat crème freche. NUTRITIONAL SOURCE OF: Vitamin A Vitamin B Vitamin E Fibre Magnesium Vitamin C Calcium 22

23 Sgwariau Ceirch llawn Ffrwyth Rhoddwyd gan: Dim Lleol Iechyd y Cyhoedd, Sir Gaerfyrddin I w paratoi:20 muned I w coginio: 25-30muned 15 darn 350g/12owns o afalau bwyta wedi u torri n dafelli 110g/4 owns o fricyll sych yn barod i w bwyta, wedi u torri n fan iawn 1 llwy de gron o sinamon mâl 275g/10 owns o flawd gwenith cyflawn plaen 150g/5 owns o geirch uwd 175g/6 owns o fargarîn caled 110g/4 owns o siwgr brown golau, meddal AWGRYMIADAU Defnyddiwch unrhyw ffrwyth sydd yn ei dymor 1. Twymwch y ffwrn ymlaen llaw i 200ºC/400ºf/ Marc Nwy 6. Irwch dun 10 o hyd, 6 o ddyfnder. 2. Cymysgwch y tafelli afal â r bricyll wedi u malu n fân ac yna eu troi a u trosi yn y sina- mon. 3. Cymysgwch y blawd â r ceirch uwd mewn powlen. 4. Toddwch y margarîn a r siwgr i w gilydd mewn sosban. 5. Ychwanegwch y margarîn a doddwyd a r siwgr at y cymysgedd ceirch a u cymysgu tan eu bod yn debyg i dalp o does. 6. Torrwch y talp o does yn ei hanner. Gwasgwch un hanner ohono ar hyd gwaelod y tun pobi. Pwyswch yn galed arno. 7. Gwasgarwch y cymysgedd ffrwythau dros y ceirch. Gwasgwch ail haen o geirch dros y ffrwythau. Pwyswch yn galed arni. 8. Pobwch ar y silf ganol am muned, neu FFYNHONNELL Y MAETH CANLYNOL Ffeibr Fitamin C Fitamin B Fitamin A Calsiwm Haearn muned i gael top creisionllyd. 9. Gadewch iddo oeri yn y tun am 10 muned. Rhannwch yn sgwariau â chyllell fin- iog. 10. Gallwch eu bwyta n gynnes heb oedi ne n gadael yn y tun i oeri. 23

24 FRUITY OAT SLICES KINDLY DONATED BY: Carmarthenshire Local Public Health Team Prep: 20 mins Cooking : mins Serves 15 slices: 350g/12oz sliced eat- ing apples 110g/4oz ready to eat- dried apricots, finely chopped. 1 rounded tspn ground cinnamon. 275g/10z plain whole- meal flour. 150g/5oz porridge oats. 175g/6oz hard margarine. 110g/4oz light soft brown sugar OPTIONS/TIPS: Use any fruit in season 1. Preheat oven to 200ºc/400ºf/Gas 6, grease tin 10 x6 deep. 2. Mix the sliced apples with chopped apricots and then toss around with the cinnamon. 3. Mix the flour and porridge oats in a bowl. 4. In a saucepan melt the margarine and sugar together. 5. Add the melted margarine and sugar to the oat mixture and mix until it resembles a lump of dough. 6. Halve the dough mixture, press one half of oat mix over base of baking tin press down firmly. 7. Scatter fruit mixture over the top of oats. Press 2nd layer of oats over fruit and press down firmly. 8. Bake on the centre shelf for mins, or mins for a crispy top. NUTRITIONAL SOURCE OF: Fibre Vitamin C Vitamin B Vitamin A Calcium Iron 9. Allow to cool in tin for 10 minutes. Mark into squares with sharp knife. 10. Eat warm immediately or leave to cool in tin serve with half fat crème freche low fat custard. 24

25 I w paratoi; 15 muned I w coginio: muned Nifer: g/ 5 owns o siwgr brown meddal 225g/8 owns o flawd codi 50g/2 owns o geirch wedi u rholio 1 llwy de o soda pobi 75g/3 owns hylifol o olew blodyn yr haul 2 wy mawr 275g / 10 owns o iogwrt naturiol 2 afal bwta wedi u gratio 110g/4 owns o ddarnau cnau Ffrengig 1 llwy de o sinamon ½ llwy de o nytmeg AWGRYMIADAU Defnyddiwch ffrwythau eraill megis llus, bricyll, bananas MYFFINS AFALAU, CEIRCH A CHNAU FFRENGIG Rhoddwyd gan: Prosiect Coginio Cymunedol, Prosiect Iechyd a Lles 50+ Llanelli 1. Twymwch y ffwrn i 200ºC/400ºf/Marc Nwy 6. Rhowch gasynnau papur yn y tuniau pati 2. Cymysgwch y siwgr, blawd, ceirch a soda pobi mewn powlen. 3. Cymysgwch yr olew, yr wyau a r iogwrt mewn jwg 4. Ychwanegwch y cynhwysion gwlyb at y cynhwysion sych yn y bowlen 5. Cymysgwch y cynhwysion yn ysgafn, PEIDIWCH Â U GORGYMYSGU NA U CURO 6. Ychwanegwch y darnau afal, darnau cnau Ffrengig, sinamon a nytmeg a u cymysgu n ysgafn. 7. Rhowch lwyaid o r cymysgedd ym mhob casyn 8. Sgeintiwch ychydig o geirch dros bob FFYNHONNELL Y MAETH CANLYNOL Ffibr Calsiwm Carbohydrad myffin a u coginio yn y ffwrn am muned nes iddynt droi n lliw euraidd frown 9. Gadewch iddynt oeri ar rac neu eu gweini n dwym 25

26 APPLE, OAT AND WALNUT MUFFINS KINDLY DONATED BY: Community Cooking Project, Health & Well Being Project 50+ Llanelli Prep: 15 mins Cooking : mins Makes: g/5oz soft brown sugar. 225g/8oz self-raising Flour. 50g/2oz rolled oats. 1 tspn bicarbonate of soda. 75ml/3 fl oz sunflower oil. 2 large eggs. 275ml/10floz natural yo- gurt. 2 grated eating apples 110g/4oz walnut pieces 1 tspn cinnamon ½ tspn nutmeg OPTIONS/TIPS: Try other fruit, blueberries, apricots, bananas, dried fruit etc 1. Preheat the oven to 200ºc/400ºf/ Gas Mark 6. Line patty tins with pa- per muffin cases. 2. In a mixing bowl combine the sugar, flour, oats and bicarbonate of soda. 3. In a jug mix the sunflower oil, eggs and yogurt.. 4. Stir the wet ingredients in the jug into the bowl of dry ingredients. and bake for minutes until golden 5. Mix until ingredients are just com- brown. bined, DO NOT OVERMIX OR BEAT. 9. Cool on a rack or 6. Fold in lightly the apple pieces, walnut pieces, cinnamon and nut- meg. serve warm. 7. Spoon the mix into the cases. 8. Sprinkle a few oats onto each muffin NUTRITIONAL SOURCE OF: Fibre Calcium Carbohydrate 26

27 CACEN WEETABIX DIOLCH I: Dîm Iechyd Cyhoeddus Lleol Sir Gâr a Phecyn 1,2,3, Diet Iachach o Fri Paratoi: muned Coginio: 45 muned Digon i wneud: 12 3 Weetabix 150g/5 owns o ffrwythau cymysg/rhesins/syltanas 1 myg o de du 1 banana 2 ŵy 150g/5 owns o flawd plaen ½ llwy de o sbeis cymysg neu sinamon OPSIWN/CYNGOR: Beth am ffrwythau eraill, bricyll mân neu gnau mân neu hadau? 1. Rhowch yr Weetabix a r ffrwythau cymysg mewn powlen. 2. Arllwyswch y myg o de du drostynt. 3. Curwch yr wyau a u hychwanegu at y gymysgedd. 4. S t w n s h w c h y b a n a n a a i hychwanegu at y gymysgedd. 5. Rhidyllwch y blawd a r sbeis cymysg gyda i gilydd ac ychwanegwch at y gymysgedd. 6. Rhowch mewn tun cacen sydd ddim yn cydio, wedi i leinio gyda phapur gwrthsaim, a phobwch y gacen am tua 45 munud ar Marc Nwy 6, 400ºf, 200ºc. FFYNHONNELL FAETHOL: Carbohydrad Calsiwm Magnesiwm Ffolad Ffibr Braster Annirlawn 27

28 WEETABIX CAKE KINDLY DONATED BY: Carms Local Public Health Team and the 1,2,3, Eat Healthily Pack Prep: mins Cooking : 45 mins Makes: Approx 12 slices 3 Weetabix 150g/5oz mixed fruit raisins/sultanas 1 mug black tea 1 Banana 2 eggs 150g/5oz plain flour ½ tspn mixed spice or cinnamon OPTIONS/TIPS: Try other fruit, Chopped apricots or add chopped nuts or seeds 1. Place the Weetabix and mixed fruit in a bowl. 2. Pour over the mug of black tea. 3. Beat the eggs and add to the mixture. 4. Mash the banana and add to the mixture. 5. Sift the flour and mixed spice together and add to the mix- ture. 6. Place in a non stick cake tin lined with greaseproof and cook the cake for approximately 45 minutes on Gas 6, 400ºf, 200ºc. NUTRITIONAL SOURCE OF: Carbohydrate Calcium Magnesium Folate Fibre Monounsaturated Fat 28