Recipe Ideas for Autumn Celebrations

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1 Recipe Ideas for Autumn Celebrations

2 Contents Page number: Base your buffet on the Eatwell Plate 4 Halloween Pumpkin Soup 5 Slime Soup 6 Eyeball Eggs 6 Dragon s Droppings 7 Bat wings 7 Scary Pizza Faces 8 Melon Brain 9 Eyeball Jelly 9 Witches Fingers 10 Gingerbread Zombies 10 Bonfire Night Bonfire Baked Potatoes 11 Chilli con Carne 12 Meat and Potato Pie 13 Cheese Straws 14 Tomato Soup 15 Leek and Cheese Muffins 16 Baked Apples 17 Parkin 18 Eid - al - Adha and Diwali Sweet Potato Curry with Lentils 19 Spinach, squash and chickpea curry 20 Vegetable Biryani 21 Coconut Rice Pudding with chopped dates and almonds 22 2

3 Winter Warmers Page number: Autumn Vegetable Curry 23 Chicken and Ham Pots 24 Vegetable Hot Pot 25 Winter Vegetable soup 26 Chicken and Chickpea casserole 27 Sausage and Bean One Pot 28 Rice Pudding 29 Fruit Crumble 29 Look out for these symbols on the recipe pages! V Suitable for Vegetarians (check labels for the symbol) Suitable for Little Cooks Counts towards your 5-a- day fruit and vegetable intake Allergy Information Important Information Please be aware of any specific food allergies and dietary requirements in your family/ community groups and at your events and make it clear what ingredients are in the recipes served. Honey is not suitable for babies under 1 year old. If providing milk, please remember: Full fat milk for children under 2 years Semi-skimmed milk from 2 years-5 years Semi-skimmed/skimmed milk from 5 years 3

4 The Eatwell Plate All of the foods that we eat will fall in to 1 of 5 food groups. The Eatwell Plate shows us which foods (and drinks) fall in to which food group and what proportion of each food group we should ideally eat in a day to achieve a healthy balance. The key is to choose: 1. Plenty of fruit and vegetables (go for a rainbow) 2. Plenty of bread, rice, potatoes, pasta and other starchy foods (go for wholemeal varieties) 3. Some meat, fish, eggs, beans 4. Some milk and dairy foods 5. Just a small amount of food and drinks high in fat and/or sugar. Try to base your buffet on the Eatwell Plate. Look out for the 5-a-day symbol on the recipe pages to help you to include plenty of fruit and vegetables 4

5 V Pumpkin Soup Serves: 4 1 small edible pumpkin washed, skin on, cubed with all seeds and stringy stuff removed 2 carrots peeled and diced 1 large onion, diced 2 sticks of celery, chopped 2 cloves of garlic, crushed 1 tsp olive or rapeseed oil 1 vegetable stock cube 1teaspoon Thyme fresh or dried Black pepper Chilli flakes to taste Boiling water 1. Chop the onion, garlic, celery and peel and chop the carrots 2. Wash the pumpkin, leaving the skin on, chop in half, remove the seeds and stringy stuff and chop into cubes 3. Heat the oil in a large pan, fry the onions and celery until translucent (5 10 minutes). 2. Add the garlic and fry for another 2 minutes; stir to make sure it s not sticking 4. Add the pumpkin, carrots, stock cube, thyme a pinch of chilli flakes and pepper. 5. Pour in enough water to cover the vegetables and stir thoroughly 6. Bring to the boil and simmer for about 15 minutes or until tender, blend the soup to required consistency. 5

6 V Slime Soup Serves: 4 1 tablespoon vegetable oil 200g leeks 200g potato 400g frozen peas 850ml vegetable stock 100ml semi skimmed milk Pinch of mixed herbs Black pepper 1. Peel and slice the potato into cubes and trim and slice the leeks 2. Heat the oil in a large pan and add the leek, potato, herbs and sprinkle of black pepper, cook for 5-10 minutes on a low heat, stirring occasionally. 3. Add the stock and bring to the boil, cover and simmer for 10 minutes. 4. Add the peas and bring back to the boil, cover and simmer for a further 5 minutes. Leave to cool slightly, then puree with a hand blender. 5. Add the milk and stir just before serving. Contains Milk ½ dozen eggs 12 black olives 2 tablespoons cream cheese Tomato ketchup or tomato puree Eyeball Eggs Serves 6 1. Boil the eggs for 5 mins so that they are hardboiled. Leave to cool 2. When cooled, shell the eggs and cut lengthways 3. Scoop the yolks into a bowl. Add the cream cheese and mix together 4. Re-fill the centre of the eggs with the yolk/cheese mixture 5. Add an olive for the eyeball 6. If you have time, dip a cocktail stick into either tomato puree or ketchup and draw lines on the egg whites to make them look bloodshot Contains Egg and Dairy 6

7 V Dragon s Droppings (Falafel) 1 can of chickpeas (drained and rinsed) 1 clove of garlic (crushed) 1 tablespoon fresh parsley (chopped) 1 tablespoon fresh mint (chopped) 1 teaspoon ground cumin 1 tablespoons lemon juice 2 tablespoons fresh breadcrumbs pepper to taste Vegetable oil 1. Put the chickpeas in a food processor and blend until smooth or mash with fork, add the rest of the ingredients and mix well 2. Coat your hands with the oil and form into balls using your hands, squeezing the mixture so it sticks together 3. Put in the fridge for about 30 mins to firm up. 4. Bake on a baking tray for 20mins at 200 C until golden brown. Contains Gluten Bat Wings Serves:6 12 chicken wings 2 tablespoons runny honey 3cm piece of fresh ginger (grated) or 2 teaspoons ground ginger 1 clove garlic, crushed or finely chopped 1 tablespoon tomato ketchup 1 tablespoon Worcestershire 1. Mix together all the marinade ingredients 2. Put the chicken wings into a plastic food bag with a seal 3. Pour the marinade over the chicken 4. Seal the bag and shake so the marinade covers all the chicken wings 5. Leave to marinade for at least 2 hours (preferably overnight or all day) 6. Tip the chicken wings from the bag onto a baking tray 7. Bake in oven at 180 C/ Gas mark 4 for mins until cooked through 7

8 V Scary Pizza Faces Serves: 4 For the Base: 125g wholemeal flour 125g self-raising flour 75g low fat margarine 150ml semi skimmed milk (you may not need this much) Freshly ground black pepper Toppings: 150ml passata A selection of vegetables (thinly sliced pepper, courgettes, tomatoes, onions and mushrooms, sweetcorn 50g mozzarella 50g reduced fat cheddar 1. Preheat the oven to 200 C, 400 F, gas mark 6 2. Put the flour into a bowl and rub the margarine into the flour mixture until forms bread crumbs 3. Mix in enough milk to form a soft dough 4. Turn out onto a lightly floured surface and knead it lightly 5. Divide into four pieces if making individual pizzas 6. Roll out to a thickness of 1cm and place on a baking tray lined with baking paper 7. Spread the passata over the pizza and top with vegetables and grated cheese and make your scary face! Try using sweetcorn for teeth, cheese for hair and tomatoes/mushrooms/courgettes for eyes! 8. Bake in the oven for minutes until golden brown. Contains Milk, Gluten 8

9 V Melon Brain 1 watermelon A great centerpiece for Halloween parties! 1. A great centerpiece for Halloween parties 2. Cut the watermelon In half lengthways 3. Peel the green skin/rind using a potato peeler so only the white flesh can be seen 4. Lie flat on a chopping board 5. Score and carve out ridges in the melon using a skewer or toothpick and carve until the red flesh of the melon can be seen. V Eyeball Jelly Serves 6 1 pack sugar free raspberry or strawberry jelly 1 tin lychees use 10 for this recipe 10 red grapes 1. Open the tin of lychees and drain 2. The lychees should have a hollow middle insert a grape into the middle of the lychee so it looks like an eyeball 3. Tip the lychees with grapes in the middle into a bowl 4. Make up the jelly as per the instructions on the pack 5. Pour the jelly over the lychees so they are covered 6. Leave to set it looks like eyeballs in the jelly!! 9

10 Witches Fingers 1 pack sliced boiled ham, sliced beef, or vegetarian meat slices 6-8 flaked almonds 1. Open pack of sliced meat 2. Roll up each slice of meat into a tube about the thickness of a finger 3. Place 1 almond flake at the end of each meat roll so it looks like a fingernail Gingerbread Zombies 110g self raising flour 1 level tsp ground ginger ¼ teaspoon mixed spice 50g low fat spread 25g caster sugar 1 tablespoon black treacle, melted milk to mix 1. Preheat oven to 180 C/350 F/gas mark5 2. Use a sieve to sift flour, ginger and spice into a mixing bowl 3. Rub in spread 4. Add sugar, mix to a very stiff paste with the treacle and milk 5. Roll out very thinly and cut into people shapes or faces 6. Decorate using dried fruit, sultanas, raisins, apricots to make your zombies 7. Transfer to a greased baking tray 8. Bake until golden brown Contains Dairy (unless dairy free spread used), Gluten 10

11 V Bonfire Baked Potatoes Serves 4 4 medium baking potatoes Filling of choice 1. Pre-heat oven to 200 C/400 F or gas mark 6 2. Place potatoes on baking tray, prick holes in each potato with a fork and then put the tray in the oven 3. Bake until the potato is golden brown and a knife can pass through it easily (this should be less than 1 hour with medium sized potatoes). 4. Alternatively, prink the potatoes with a fork and then place on a microwaveable plate. Microwave for 5 minutes per potato. Check if it is cooked by testing whether a knife can pass through the potato easily. It may need another few minutes depending on the size of your potato 5. Cut a cross in the top of your cooked potato and add the filling of yourchoice Filling Ideas: Meat or veggie chilli con carne Baked beans Tuna and sweetcorn Meat or veggie curry Cottage cheese Top Tip Try cooking your jacket potatoes while you are already using your oven to cook another meal e.g. Lasagne, shepherds pie, stew etc. 11

12 Chilli Con Carne Serves: 4 300g lean minced beef (for vegetarian mince see top tips ) 1 onion 1 red pepper 1 teaspoon of vegetable oil 1 teaspoon of chilli powder 1 can of red kidney beans 1 tin chopped tomatoes 1 tablespoon tomato puree Black pepper 2 cloves of garlic Pinch of mixed herbs 1. Chop and dice the onion and red pepper, crush and chop the garlic. 2. Use a frying pan to dry fry the minced beef until starting to brown. 3. Sprinkle in the chilli powder, mixed herbs and black pepper and stir in. 4. Add the onion, pepper and garlic and fry until the meat is completely brown and the vegetables have softened. 5. Drain the kidney beans in a sieve, rinse well and add to the pan. 6. Add the chopped tomatoes and tomato puree, bring to the boil then reduce the heat and simmer for 20 minutes. 7. If necessary add water (a tablespoon at a time) to make the sauce thinner. 8. Serve with pitta bread, rice or a jacket potato. Top Tips: You can use baked beans or any other tinned beans instead of Red kidney beans (e.g. haricot beans, cannellini beans) Try adding extra vegetables e.g. celery, peas, mushrooms, courgettes. If you using vegetarian mince (Eg. soya mince or Quorn), heat 1 tablespoon of oil in a frying pan then fry the onion pepper and garlic until softened. Then add the mince and spices (continue from step 5) 12

13 Meat and Potato Pie Serves:4 Ingredients (Pie Filling): 250g minced lamb or minced meat of your choice 1 medium onion 2 carrots 3-4 potatoes Mixed herbs (pinch) 1 tablespoon tomato puree Pepper Ingredients (Pastry): 75g white plain flour 75g wholemeal plain flour 75g olive based spread Method (Pastry): 1. Mix together the plain white flour and the wholemeal. Put margarine into bowl, chop into small pieces with knife and then rub in until the mixture resembles breadcrumbs. 2. Gradually add enough water till ingredients bind together into a dough. 3. Roll out on a lightly floured board. Method (Pie Filling): 1. Preheat the oven to 200C/400F/Gas Mark 6 2. Dry fry meat in a deep sided frying pan until meat is browned, drain off any fat. 3. Add a tablespoon of tomato puree. 4. Peel and dice the onions, carrots and potatoes 5. Add onions and carrots, fry gently for 2-3 minutes and then add potatoes. 6. Add enough water to cover all ingredients, add a pinch of mixed herbs and pepper to season. 7. Simmer for minutes until carrots and potatoes start to soften 8. Place the meat and vegetable filling into a casserole/pie dish and cover with the pastry 9. Cook in the oven for approx 20 minutes until the pastry is golden brown. Top Tips: Experiment adding different vegetables to the pie filling, such as leeks, swedes or parsnips Contains Milk, Gluten 13

14 V 100g plain flour 50g olive based spread Cheese Straws Serves: 10 50g grated cheddar cheese (look for the suitable for vegetarians symbol on the packet) 1x 15ml spoon water Pinch of mustard 1. Pre-heat oven to 200c/400f/gas mark 6 and grease a baking tray 2. Sift flour and mustard into a bowl 3. Add olive based spread 4. Rub in the spread, until it resembles bread crumbs 5. Grate the cheese 6. Stir the cheese into the flour mixture 7. Add a little water to form into a smooth dough 8. Knead lightly until smooth 9. Roll out into a rectangle cut into thin strips about ½ cm x 7 cm place on a baking tray and bake for 12 minutes. 10. Once cooked place on a cooling rack. Top Tips: Other herbs and spices can be used instead of mustard Contains Milk, Gluten 14

15 V Tomato Soup Serves: 4 1 large carrot, sliced 1 onion, chopped 2 tins of chopped tomatoes 2 cloves of garlic, crushed 1 tablespoon vegetable oil 2 tablespoons plain yoghurt 500ml water Black pepper 1. Fry the onion in the oil on a low heat for a five minutes until they become transparent 2. Add the carrot and cook for another 5 minutes or until the vegetables are soft 3. Add the tins of tomatoes 4. Season with black pepper 5. Add the yoghurt, blend with a hand blender and serve. Top Tips: Serve with crusty wholemeal bread or wholemeal toast This soup is ideal for freezing. Contains Milk 15

16 V Leek & Cheese Muffins (Makes 9) 75g plain wholemeal flour 100g plain flour 1 teaspoon baking powder ¼ teaspoon bicarbonate of soda 50ml semi skimmed milk 1 egg, beaten 75ml vegetable oil 1 leek, finely chopped 50g mature cheddar, grated (look for the suitable for vegetarians symbol on the packet) 1. Heat the oven to 180 C/gas 4 and line a muffin tin with 9 cases 2. Mix all the dry ingredients 3. Stir in the milk, egg and oil 4. Gently fold in the leek and cheddar 5. Spoon the mixture evenly into the muffin cases and put in oven 6. Bake for about 25 mins, then check they may need a little longer Top Tips Can use grated carrot if you don t have leek Great with soup or for packed lunches Contains Milk 16

17 V Baked Apples Serves 6 6 large eating apples Handful of raisins, sultanas or chopped dates 6 teaspoons flaked almonds or chopped hazelnuts 3 teaspoons ground mixed spice or cinnamon Brush with vegetable oil 1. Pre-heat oven to 190 C/gas 5 2. Wash and core the apples 3. Place in an oven proof dish 4. In a bowl, mix together the spice and dried fruit 5. Divide the mixture evenly into the scooped out core of the apple 6. Brush the oil over the top of each apple 7. Bake in the oven for approximately minutes or until soft, and golden brown Top Tips: Can be eaten hot or cold, serve with custard or natural yogurt 17

18 Parkin 100g/4oz self raising flour 100g/4oz soft dark sugar 100g/4oz treacle 100g/4oz medium oatmeal 1 egg beaten 50g/2oz low fat spread 1 teaspoon ground ginger 1 teaspoon mixed spice 5 tablespoon milk 1. Pre-heat oven to 160 C/350 F or gas mark 3 2. Grease a 7 inch cake tin and line with grease proof paper 3. Mix together the flour, sugar, oatmeal and ginger and mixed spice 4. Add the treacle, spread and milk to a pan and warm gently 5. Add the wet ingredients to the dry ingredients with the egg and beat well 6. Pour mixture into the tin and bake for minutes Top Tip: Can be made into buns, just divide the mixture into 12 bun cases and bake for 20 mins Contains Milk, Gluten 18

19 V. Sweet Potato Curry with Lentils Serves: 4 1 teaspoon vegetable oil 120g potatoes, 120g sweet potatoes 1 small onion 1 small clove garlic 1 small green chilli, deseeded and chopped 1/2 teaspoon ground ginger 50g uncooked green lentils ml hot vegetable stock Freshly ground black pepper to taste 1/2 teaspoon garam masala ml hot water 1 tablespoon low-fat natural bioyoghurt 1. Wash and peel the potato and sweet potato. Chop into small cubes. 2. Peel and finely chop the onion and garlic. 3. Carefully slice the chilli in half and use a teaspoon to scoop out the seeds (it may help to use a fork to hold down the chilli instead of your fingers!) finely chop the chilli) 4. Heat the oil in a non-stick lidded pan and gently fry the sweet potato over a medium heat, stirring occasionally with a spatula for 5 minutes. 5. Meanwhile, bring the potato to the boil, then simmer until almost cooked (about 6 minutes), drain and set aside. 6. When the sweet potato cubes are sauteed, remove them with a slotted spoon and add the onion. Cook, stirring occasionally for 5 minutes, or until transparent. Add the garlic, chilli and ginger and stir for 1 minute. 7. Return the sweet potato to the pan with the boiled potato, add the lentils, half the stock, seasoning and garam masala, stir well to combine and bring to simmer and cover. Reduce the heat and simmer for 20 minutes, adding a little more water if the curry looks too dry. 8. Stir in the yoghurt and serve with basmati rice. Top Tips: You could replace the sweet potato with pumpkin or butternut squash. Contains Milk, 19

20 V Spinach, Squash & Chickpea Curry Serves: 4 1teaspoon vegetable oil 1 teaspoon ground coriander 1 teaspoon ground cumin ¼ teaspoon chilli powder (more if you like it very hot) ¼ teaspoon ground turmeric 1 onion 1 x 400g can chopped tomatoes 1 x 400g can of chickpeas (preferably in water) 1 small squash ½ lemon 1. Measure all the spices into a bowl 2. Peel and chop the onion into small pieces 3. Turn on the hob to a medium heat. Heat the oil in the pan and add the chopped onion and cook gently for about 5-10 minutes, stirring occasionally. 4. Peel the squash and remove the seeds. Cut into approx 1cm pieces. 5. Add the spices to the onions and cook for 2 minutes, stirring regularly or your spices will burn and taste bitter. 6. Open the can of chickpeas, drain and rinse 7. Open the can of chopped tomatoes 8. Add the tomatoes, drained chickpeas and chopped squash to the pan. Simmer gently for about 25 minutes, stirring occasionally. 9. Wash the spinach 10. Squeeze the juice from the lemon 11. Turn the heat up and add the spinach to the saucepan. Cook for about 2 minutes, until the spinach is wilted. Add the lemon juice and stir. Top Tips: Try adding cauliflower florets. 20

21 V Vegetable Biryani 1 small carrot 1 medium potato ½ red pepper diced 50g frozen peas 1 teaspoon tomato puree ½ teaspoon crushed green chillies 1 teaspoon garam masala ¼ teaspoon turmeric powder 1 medium onion, chopped 225g basmati rice 4 roasted cashew nuts (Chopped) ½ teaspoon cumin seeds roasted ½ teaspoon red chilli powder 1. Pre heat the oven to gas mark 3/170 C 2. Peel the carrot and potato and cut them into small cubes 3. Cook the carrot, potato,peppers, and peas in a pan of boiling water for minutes or until tender. Drain and return to the pan. 5. Add the tomato puree, green chillies, garam masala and turmeric to the 6. vegetables and mix well.. 7. Place half the rice at the bottom of an ovenproof dish, spread the vegetable mixture on top, and then place the rest of the rice on top, spreading it evenly. 8. Sprinkle the top layer of rice with the chopped onions, cashew nuts and 9. roasted cumin seeds, and red chilli powder. 10. Cover with foil and put in oven for 15 minutes. Top Tips: Instead of steps 5-7, the rice can be mixed with the cooked vegetables just before serving. Contains Milk 21

22 V Coconut Rice Pudding with dates and almonds (Serves 6) 300ml (1/2 pint) milk, semi-skimmed 300ml (1/2 pint) low fat or lite coconut milk 50g (2oz) pudding rice 15g ( ½ oz ) low fat spread 2 tablespoon sugar 1. Pre-heat oven to 170 C/325 F/gas 3 2. Grease the dish with the low fat spread 3. Place the milk, coconut milk rice, and sugar into a greased 1.1 litre (2 pint) 4. oven proof dish, place in the oven, bake for 2-2 ½ hours, stir 2 or 3 times during the first hour of cooking. 5. Continue cooking until a golden brown crust has formed 6. Top with chopped dates and almonds Top Tips: Add a spice of your choice, eg cardamom, nutmeg or cinnamon Contains Milk 22

23 Autumn Vegetable Curry Serves: 6 Half a butternut squash Half a small cauliflower 1 red pepper 1 onion 2 cloves of garlic 1teaspoon fresh ginger grated 1 small bunch of fresh coriander 1 large tin of chick peas 1 small carton of passatta (500g) 2 tablespoon tikka spice blend 2 teaspoon mango chutney 1 teaspoon chilli flakes 1 tablespoon of low fat plain yoghurt 1teaspoon vegetable oil Half a pint of water 1. Wash the butternut squash leaving the skin on then cut in half disregard the seeds, and chop into small dice about 1cm. 2. Cut red pepper into a dice and break cauliflower into small florets, crush the garlic and grate the fresh ginger about half a thumbs width. 3. Chop the onion finely, add the oil to a non stick pan frying pan, and gently cook the onions then add the tikka spice blend and the chilli flakes so the spices will release their flavours. 4. Add the butternut squash, red pepper, cauli, garlic, chick peas and ginger and cook for a few minutes constantly stirring, then add the passatta, and half a pint of water. 5. Chop the fresh coriander and add to the pan simmer gently for half an hour, then stir in the mango chutney and just before serving add the low fat plain yoghurt. Contains Milk 23

24 300ml hot chicken stock 250g skinless, boneless chicken or turkey 125g broccoli florets 75g pastry 1 tablespoon cornflour Easy Chicken and Ham Pots Serves 2 1. Pre heat oven gas mark 6/200 C. 2. Put chicken stock in a large lidded pan and bring to the boil. 3. Add the chicken to the pan and gently poach for 10 minutes until cooked through. 4. Remove the chicken with a slotted spoon, cover and leave to cool on a chopping board. 5. Add the broccoli to the same pan and bring to a simmer. Cook gently for 5minutes. 6. Roll out the pastry on a piece of non stick baking parchment into a rectangle approx 3mm (1/8 inch) thick. Cut in half and place on a baking tray. Bake in the oven for 10minutes until golden and risen. 7. Dissolve the Cornflour in 2 tablespoons of cold water and stir into the pan with the broccoli. Bring to the boil for 1 minute until thickened. 8. Cut the chicken into thin slices and add to the pan along with the ham and thyme. 9. Stir in the soft cheese until combined and the chicken is piping hot andcooked through, Season with pepper. 10. Spoon the chicken mixture into bowls and top each with a pastry lid, serve immediately. 50g lean ham - diced 2 teaspoons thyme 2 tablespoons low fat soft cheese with garlic and herbs Black pepper to taste Nutritional Information and Top Tips: You could replace the ham with sliced mushrooms to give a different flavour Try using filo pastry for a lower fat version Contains Milk, Gluten 24

25 Vegetable Hotpot Serves: 6 2 large potatoes thinly sliced 2 tbsp olive oil 1 red onion 1 leek 2 garlic cloves 1 carrot 100g broccoli florets 100g cauliflower florets 2 small turnips 1 tbsp plain flour 700ml vegetable stock Pinch of cayenne pepper 50g of low fat cheddar cheese Salt and pepper 1. Remove the skin and thinly slice the potatoes. Slice the onion, garlic and leeks finely. Chop the carrots and turnip into chunks 2. Cook the potato slices in a saucepan of boiling water for 10 minutes. Drain thoroughly and reserve 3. Heat oil in a flameproof casserole add the onion, leek and garlic and sauté, stirring occasionally, for 2-3 minutes. Add the remaining vegetables and cook stirring constantly for another 3-4 minutes 4. Stir in the flour and cook for 1 minute. Gradually pour in the stock and bring to the boil add cayenne pepper and season well. Remove from heat and transfer the vegetables to an ovenproof dish 5. Arrange potatoes on the top of the vegetable mixture and cover evenly. Sprinkle the cheeses on top of potato slices and cook in a pre-heated oven 190c/375f/gas mark 5 for about minutes until potato is golden brown and beginning to go crisp around the edges. Top Tips: Try adding lentils or beans when cooking the vegetables. Contains Milk and Gluten 25

26 Winter Vegetable Soup Serves: tablespoon oil 1 small onion 125g leeks, sliced 200g parsnips 400g carrots and swede 1 large potato 1 handful of pearl barley, rinsed (50g) ½ a vegetable stock cube 1 litre boiling water 4-5 tablespoons semi-skimmed milk (optional) black pepper 2 tablespoons fresh parsely, chopped (optional) 1. Wash, peel and chop the potato, parsnips, carrots and swede into small chunks. Peel and finely chop the onion. 2. Heat the oil in a large saucepan. Add the onions and leeks and cook, while stirring, over a low heat until the vegetables soften. 3. Add the barley 4. Add the parsnips, carrots, swede and potato to the pan and continue cooking for 2-3 minutes, stirring so it doesn t stick to the pan. 5. Prepare the stock by dissolving the ½ stock cube in 1 litre boiling water 6. Add the stock to the pan, bring to the boil and then simmer for 25 minutes until the vegetables are tender. 7. Leave chunky or blend to desired consistency and add milk (optional) 8. Season with the pepper and stir in the fresh parsley (if using) Contains Milk 26

27 Chicken and Chickpea casserole Serves 4 500g (skinless and boneless chicken thighs) 1 tablespoon vegetable oil 1 onion 1 reduced salt chicken stock cube or ½ normal chicken stock cube 2 carrots 1 stick of celery 2 cloves of garlic 2 teaspoons dried mixed herbs 2 tablespoons tomato puree 400g can of chickpeas 1. Dissolve the stock cube in 800mls of boiling water 2. Peel and finely slice the onion and garlic 3. Peel and thinly slice the carrot, slice the celery. 4. Drain and rinse the chickpeas 5. Cut each chicken thigh in half and dry fry in a non stick frying pan in batches until they are browned. Transfer to a plate. 6. Heat the oil in the pan and add the onion and garlic and cook until soft. 7. Add the celery, carrot, herbs, chickpeas and tomato puree and stock. 8. Bring to the boil and then reduce the heat and simmer for 20 minutes Top Tips: Serve with lots of green vegetables 27

28 One Pot Sausages with Beans Serves 4 8 low fat sausages 1 onion diced 2 cloves garlic crushed 2 tins chopped tomatoes 1 tablespoon tomato puree ½ pint chicken or vegetable stock 1 teaspoon mixed herbs 1 tin cannellini or haricot or baked beans 1 green pepper, chopped ½ tin sweetcorn 5 mushrooms Chilli flakes to taste Black pepper 1. Dry fry the sausages. 2. In the oil that came out of the sausages, fry the chopped onion, add the garlic 3. Add all other vegetables and cook for 5 mins. 4. If using haricot or cannellini beans, open tin, drain and rinse.before adding to pan. If using baked beans, just add them and simmer for 20 minutes 5. Stir occasionally to prevent sticking Top Tips: Try serving with wholemeal crusty bread, rice or potatoes and mixed vegetables 28

29 Rice Pudding Serves 6 600ml (1 Pint) milk, semi-skimmed 50g (2oz) pudding rice 15g ( ½ oz ) low fat spread 2 tablespoon sugar ½ teaspoon ground cinnamon, nutmeg or mixed spice 1. Pre-heat oven to 170 C/325 F/gas 3 2. Grease the side of the dish with the low fat spread 3. Place the milk, rice, and sugar into a greased 1.1 litre (2 pint) oven-proof dish, place in the oven, bake for 2-2 ½ hours, stir 2 or 3 times 4. during the first hour of cooking, sprinkle with the chosen spice Contains Milk Apple Crumble Serves 6 180g plain flour 90g low fat spread 30g oats 60g sugar (30g for the apples, 30g for the crumble) 500g baking apples 15ml (1tablespoon) lemon juice 1. Sieve the flour into a mixing bowl, add the spread and rub together until the 2. mixture resembles fine breadcrumbs 3. Stir in the oats and1/2 of the sugar, and set aside 4. Peel, core and slice the apple into an over proof dish. Sprinkle with lemon juice to prevent apples turning brown 5. Add the other half of the sugar to the apples with the crumble mixture 6. Cover apples with crumble mixture Contains Milk, Gluten 29

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32 For more support with recipes or healthy eating activities for your Autumn Celebrations events, contact the Food and Health team on Useful Links: Change4Life NHS Choices Livewell Site Active Young Bolton 32