Essex Partnership University NHS Foundation Trust. Recipes for SUMMER 2017 JUNE - SEPTEMBER

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1 Essex Partnership University NHS Foundation Trust Recipes for SUMMER 2017 JUNE - SEPTEMBER

2 Seasonality Although we can now get almost all our fruits, vegetables and fish all year around, it is important to know what s in season in order to keep the costs of our weekly shop low. Not only that but if you eat foods while they are in season they are likely to taste much better. Many fruits and vegetables come into season in the UK when the weather is at its warmest, as the weather is now warming up ready for summer you might start to notice more fruits and vegetables in the summer. So what s in season now? What s in season during the Autumn and Winter months? Fruit Vegetables White Fish Oily Fish Strawberries Rocket Brill Mackerel Raspberries Cucumber Coley Sardines Blackberries Runner Beans Cod Cuttlefish Peaches Aubergines Clams Herring Plums Asparagus Hake Tuna Apricots Tomatoes Lemon Sole Swordfish Figs Peas Monkfish Oyster Pacific Damsons Sweetcorn Plaice Melon Spring Onions Turbot Grapes and many more Sea Trout Gooseberries Greengages and many more These are just some examples more information about what s in season can be found at: Fruit and Veg Fish Food Safety Before cooking make sure hands are washed with hot water and soap. Remove any jewellery which could fall into food and tie back long hair. To avoid cross contamination of raw meat and fish and cooked food either wash the chopping board and utensils with hot soapy water between preparing raw and cooked food or use a separate chopping board and utensils. Ensure hands are washed after handling raw meat or fish.

3 Homemade Burgers Serves: 8 adult sized burgers 500g pack lean beef or turkey mince 1 x egg 1 x teaspoon cumin 1 x chopped onion Pepper to season Great on the BBQ 1. Peel and finely dice the onion. 2. Crack and beat the egg this can be done in the same bowl. 3. To the same bowl add the mince and cumin. 4. Either with clean hands or a wooden spoon mix together all ingredients until evenly combined. 5. Using a burger mould or your hands take about a handful of mince for an adult or half the amount for a child sized burger and shape into flat disk approximately 2cm thick. 6. Place on an oven tray and bake for 15 minutes at 180C/gas mark 4 Serving suggestion Additional burgers can be frozen. Once they have been made be sure to add a date label to the box or bag before you put them in the freezer. Serve in a bun with lettuce and sliced tomato. For bread recipes to make with the children, please see recipes at the end. If making for children, make some burgers which are half the size of an adult portion.

4 Rice salad 190g uncooked brown rice 350ml water 1 x 400g tin kidney beans Half red onion 1 x small tin of sweetcorn rinsed ¼ cucumber sliced into strips 1 pepper, any colour Season to taste 2 tablespoons vinaigrette dressing Serves: 4 adults 1. Combine water and rice 2. Cook to instructions on packaging 3. Prepare vegetables and place in a bowl 4. Add the rice to the bowl and mix until evenly combined 5. Add the vinaigrette dressing to taste Serving suggestion: Try changing the vegetable or dressing and adding different herbs and spices to change the flavour of the dish. This dish also makes a great lunch, it can be made on Sunday and stored in the fridge for up to three days.

5 Turkey kofta kebabs 800g turkey breast mince 1 small red onion finely diced 1 tsp peeled and finely grated root ginger 1 level tablespoon medium curry powder 1 tsp lime zest 1 red chilli deseeded and finely chopped 3 tablespoon chopped coriander 2 tablespoon of chopped mint 2 tablespoon natural yoghurt Salt and freshly ground black pepper 1 tablespoon vegetable oil Serves: 4 adults Here s what you do 1. Mix all ingredients together ideally cover and leave overnight or at least 6-8 hours. 2. Form in to small patties. 3. In a frying pan place 1 tablespoon vegetable oil and set to a medium heat, place the patties in the pan and cook for approximately 3 minutes on each side ( or until cooked). Alternatively, place on baking parchment on a baking tray, bake minutes in the oven at 180 C fan or gas mark 4. Serving suggestion Serve with pitta bread and salad. Any extra Kebabs can be frozen and eaten at a later date.

6 Chicken or halloumi skewers 2 chicken breasts/1 pack of halloumi 4 wooden skewers Olive oil 1 large red pepper Handful of mushrooms 1 large white onion Juice of 1 lemon 1 clove of garlic finely chopped 1teaspoon oregano ½ teaspoon smoked paprika Serves: 4 adults 1. Place the wooden skewers in cold water and leave to soak 2. Cut the chicken breasts or halloumi cheese into 2cm pieces, place in a bowl with the mushrooms 3. Chop the peppers and onions into 2 cm pieces and place in the bowl with the mushrooms and chicken or Halloumi. 4. To the bowl ass the paprika, oregano, lemon juice and garlic season with pepper as required. try adding your own mix of herbs and spices. Mix everything together, cover the bowl with cling film and place in the fridge for at least 2 hours, or preferably, overnight. 5. After marindaring evenly spread the ingredients between the four skewers. When the BBQ is hot add them to the to the grill, cook for between minutes, serve when the chicken is thoroughly cooked and the vegetables are tender. Serving suggestion These are great served with salad leaves and rice or pitta bread

7 Bean quesadilla and homemade salsa Serves: 2 adults for the quesadillas: 1 table spoon vegetable oil 1 small onion, finely chopped 1 x 400g tin kidney or black beans, drained 1/2 tea spoon ground cumin 1/2 red chilli, deseeded and finely chopped or ½ teaspoon dried chilli flakes (optional) 4 large soft tortillas 1 x 150g tinned sweetcorn, drained 1 red pepper, sliced 50g (2oz) Cheddar cheese, grated handful fresh coriander (optional) for the salsa: Half red onion Half pack of tomatoes 1 tablespoon oil ½ tin of sweetcorn Juice of 1 lime optional ½ tablespoon of vinegar of your choice. 1. Preheat oven to 180 C or gas mark 4 2. Add the vegetable oil to a pan and place over a medium heat. 3. Once the oil is hot to the pan add the onion, red pepper and kidney beans to the pan and cook for a few minutes until the onions begin to soften. 4. To the pan add the tinned beans, cumin and red chilli and stir together 5. If the mix begins to stick to the bottom of the pan add a little water. Once the mixture is all combined and has been cooking for around 10 minutes take off the heat. 6. Place 2 tortillas onto a baking tray and spread the mix between 2 tortilla s, cover with the grated cheese and place the remaining tortilla s on top. Place in the oven and cook for 5-10 minutes until the cheese inside is melted. Cut into 4 and serve. To make the salsa, chop all the tomatoes into small pieces, finely slice the red onion, place in a bowl with the tinned sweetcorn and mix until evenly combined. To the bowl add the vinegar, oil and lime juice (if using). Serving suggestions: Serve with a side salad and guacamole. To serve more people double up the quantities of ingredients, haf a quesadilla will be enough to serve children.

8 Courgette and Quinoa Bread Gluten Free A great alternative bread, particularly if you are gluten free, the addition of courgette keeps this bread moist. Quinoa is also a useful source of protein. 300g Quinoa 300g courgette (grated) 60g chai seeds ½ teaspoon bicarbonate of soda 3 tablespoons of coconut oil (melted) 2 tablespoons apple cider vinegar or lemon juice Serves: 4 adults This recipe requires soaking overnight. 1. Place the quinoa in a bowl, cover with double the volume of water and leave to soak overnight for a minimum of 8 hours. Grate the courgette into a separate bowl and add the chai seeds. Stir together well, cover and stand to leave in the fridge for a few hours or overnight. 2. When you are ready to cook, pre-heat the oven to fan 160C/gas mark 4 and line a 12cmx23cm loaf tin with baking paper. 3. Rinse and drain the soaked quinoa and place in a food processor with the soaked courgette and chai seeds and all the remaining ingredients. Blend until really well combined (at least 2 minutes) then pour into the prepared tin and bake for 1 ½ hours or more until crunchy and golden on the top and firm to the touch 4. Remove from the oven and leave to cool in the tin for 30 minutes, take out of the tin and leave to cool completely on a wire rack.

9 To make with children Children like to help with cooking where they can. They particularly enjoy it when they can get their hands dirty this can be really beneficial, particularly for fussy eaters. When children help to prepare food themselves they are more likely to want to eat it too! The following recipes are quick and easy to make so why not have a go!

10 Frozen Yoghurt Lollies Everyone loves a lolly on a hot (or cold!) summer s day, why not get the children to help make these frozen yogurt recipes. They take no more than 5 minutes and taste fantastic. You can buy the lolly moulds from most supermarkets and pound shops, children will love making their own flavour creations. 1 x 500g pot of natural yogurt Fresh fruit of your choice e.g. strawberries, peaches, raspberries etc. a great source of calcium 1. Chop fruit and mix into natural yogurt 2. Spoon into lolly moulds 3. Place in the freezer and leave to harden for 4 hours, once set remove from the mould and enjoy as a pudding. Serving suggestion To change the flavour of these yogurts try adding different fruits or a mix of different fruits e.g. mixed berries, pineapple and mango, strawberry and kiwi etc.

11 Bread This recipe can be baked as a loaf or made into bread rolls and eaten with a burger, remember to make the rolls. Children will love watching the bread grow as if by magic in front of their eyes! 225g strong bread flour 5g salt 1 x 7g pack of fast action dried yeast 5g sugar 150ml warm water Serves: 4 adults portions 1. Pre-heat the oven to 200C fan or 220C or gas mark Place the flour in a bowl at one side of the bowl place the yeast and at the other the sugar and salt. 3. Make a well in the middle and add the warm water, stir together until begins to form a slightly sticky, soft dough. Once combined lightly flour the work surface and place the dough on top, it is important to keep the dough a little sticky so that the bread will be moist. 4. Now encourage the children to knead the dough by stretching it out and then folding it back into the middle, continue to this for around 10 minutes. 5. Once the bread has been well kneaded divide into four pieces and shape with your hands into rolls before placing on a baking tray. Cover the rolls with cling film and leave in a warm place such as a sunny windowsill or near a radiator to rise, this will take around 30 minutes, you will know the dough has risen when it has doubled in size. 6. At this point remove the cling film and place in the oven to bake for around minutes, the tops will turn a golden brown colour once cooked. Serving suggestion Serve with a burger using the recipe at the beginning of this booklet and some additional lettuce leaves. Remember children have smaller stomachs than adults, if making for children make 8 smaller rolls.

12 Cheddar and Sundried Tomato Muffins These muffins are quick easy, and relatively mess free to make, they are great to eat as a snack, or part of a summer picnic. Try them as an alternative to bread to eat with soups and stews all year round. You can change the flavour by adding different types of cheese, or alternatively add extra herbs and spices such as basil or dried mixed herbs. 50g regular or jumbo rolled oats + 1tbsp for sprinkling 250g self-raising flour 100g mature hard cheese grated, we used cheddar 75g sun dried tomatoes, chopped 1 medium egg, beaten 50g butter, melted 250ml semi skimmed milk 1. Preheat the oven to 200 C, gas mark 6. Line a 12-hole muffin tin with paper cases. 2. Mix 50g oats, flour and cheese together, season. 3. Add the tomatoes. 4. Mix together the egg, butter and milk and mix into the flour to form a batter. Spoon into the paper cases and sprinkle with the remaining 1 table spoon oats. 5. Bake for 20 minutes or until golden. Serving suggestion This recipe makes 12 muffins, once baked the muffins can be frozen for a later date.

13 Patient Experience Team If you have any concerns or need advice about accessing NHS services, you can speak in confidence to the Patient Experience Team on or you can lar ge print Essex Partnership University NHS Foundation Trust regards equality and diversity as integral to the way it works. Our staff will ensure that everyone is treated fairly and no one is discriminated against on the basis of their ethnicity, gender, disability, age, sexual orientation and religion or belief. Production Date: April 2017 EP0326