Living Well West Midlands Recipes Showcase

Transcription

1 Living Well West Midlands Recipes Showcase Good food doesn t have to be boring Aldo Zilli

2 Spicy Lentil Soup Ingredients 5ml / 1 teaspoon oil 1 small onion 1 medium carrot 1/2 teaspoon ground coriander Pepper to season Worcestershire sauce (optional) 50g / 4 tablespoons red lentils 1 medium potato 600 ml vegetable stock Serves: 2 1/2 teaspoon ground cumin 1/2 teaspoon turmeric See Method

3 Spicy Lentil Soup Method 1. Peel and chop the onion, carrot and potato. 2. Heat the oil in a saucepan and add the onion and carrot and fry on a low heat until softened for about 3 minutes. 3. Add the cumin, coriander and turmeric. 4. Add the red lentils, stock, Worcestershire sauce and pepper and put a lid on the pan and turn up the heat until the soup is boiling. Reduce heat and simmer gently for about 35 minutes or until the lentils are soft, stirring occasionally. Add a little more water if required. 5. For a smoother soup put in a blender or through a sieve. 6. Sprinkle with the chopped parsley before serving with wholemeal, brown or malted grain bread or roll. Produced by The Food and Nutrition Team.

4 Tomato & Red Pepper Soup Ingredients 3 Tomatoes 3 Red peppers 400g can of tomatoes 1 Red Onion finely sliced 1 Tablespoon of tomato puree 3 tablespoons of long grain rice 1 Clove of garlic, crushed or finely copped 3 tablespoons of olive oil 1 1/2 pints of vegetable stock 1 teaspoon of butter Handful of Fresh chopped basil to garnish Serves: 4 6 people a starter or a main See Method

5 Tomato & Red Pepper Soup Method 1. Preheat the oven to 200 c / Gas mark Wash and deseed the peppers. 3. Quarter the peppers and tomatoes, then place on a baking tray and drizzle with a little olive oil. 4. Put peppers and tomatoes in to the oven, to roast for 25 minutes. 5. Add the onion, garlic, butter and a drizzle of olive oil to a deep saucepan to soften over a medium heat. 6. Slice and add your roasted peppers and tomatoes to the pan. 7. Add the puree, canned tomatoes and rice to the pan, mix to combine you ingredients. 8. Gradually stir in the vegetable stock, then leave to simmer for pan 30 minutes. 9. You may want to a stir your soup after 15 minutes to check it is not sticking to the bottom of the pan. 10. Once cooked, take your soup off the heat and leave it to cool. 11. When cool; pop in to a blender and blend to a smooth consistency. 12. Reheat and enjoy the soup at your leisure. * Ideas for the above recipe came from and adapted for Body and Mind cooking group.

6 Pumpkin Soup Ingredients 1 tablespoon olive oil 1 large onion, chopped 2 cloves garlic, crushed Flesh of one large pumpkin (cubed) 450g sweet potatoes, peeled & cubed 1 teaspoon mixed dried herbs 1 1/2 litres vegetable stock 410g can haricot beans (or any other beans), rinsed & drained ground black pepper Serves: 4-6 portions See Method

7 Pumpkin Soup Method 1. Fry the onion and garlic in the oil until soft. 2. Add the pumpkin, sweet potato and herbs and cook for a further 5 minutes. 3. Add the vegetable stock and bring to the boil. 4. Cover the pan and simmer for 30 min until the vegetables are tender. 5. Add the haricot beans and season to taste cook for 5 min then serve with warm crusty bread. Note: Pumpkins are very high in potassium and have good amounts of beta carotene and vitamin C. They are also a good source of calcium and fibre, and as well as other vitamins and minerals. Pumpkin seed oil and pumpkin seeds are a good source of zinc and unsaturated fatty acids (good fats). Produced by The Food and Nutrition Team.

8 Stuffed Mushrooms Ingredients 4 large flat mushrooms 2 slices of bread (grated or blended in to fine breadcrumbs) 150g low fat soft cream cheese 30 g low fat mature cheddar cheese finely grated Half red onion finely diced Serves: 2 4 as a starter or accompaniment to a main meal. See Method

9 Stuffed Mushrooms Method 1. Preheat oven 180 c / 160 c fan oven / Gas mark Remove the stalk then clean mushrooms, by wiping with a damp kitchen roll. 3. Dice onion, then place in a bowl, with the cream cheese, season to taste and combine the onion and cream cheese. 4. Fill your mushroom caps with the cream cheese filling. 5. Combine your breadcrumbs with the grated low fat grated cheddar and sprinkle over the filled mushrooms. 6. Place the stuffed mushrooms on to a baking tray and bake for 15 minutes until the mushrooms and filling are warmed through and your cheesy breadcrumb topping had turned slightly golden. 7. Serve and enjoy your mushrooms, as a starter with a mixed green salad or an accompaniment to a main meal. Note: Beef tomatoes and peppers are also good vegetables for stuffing. Bread which is a few days old works best for making breadcrumbs. * Initial recipe taken from and adapted for Body and Mind cooking group.

10 Couscous & Vegetable Salad Ingredients 100g plain couscous 400g can of chickpeas drained and rinsed 200ml hot vegetable stock 1 red onion - diced 1 red pepper diced 1 green pepper - diced Zest and juice of 1 lemon Ground black pepper to taste Serves: 2 Preparation: 20 minutes See Method

11 Couscous & Vegetable Salad Method 1. Tip the couscous and chickpeas into a large heatproof bowl, pour over the hot stock, cover and stand for 5 10 minutes until the couscous has absorbed the stock and is fluffy. 2. Meanwhile prepare the onion and peppers, zest and juice the lemon. 3. Add the diced vegetables and the lemon zest and juice to the couscous preparation. 4. Season to taste. 5. Serve on its own or with a mixed green salad. Note: Similar to rice or pasta, couscous is an inexpensive and highly nutritive product made from wheat or other cereals (barley, sorghum, corn, millet, or minor grains). A versatile dish, couscous can be mixed with vegetables, legumes, meat, or fish, or it can be eaten with butter or fresh fruit. Produced by Alison Yates and Sandhya Patel. Health Trainers and NHS Walsall Community health.

12 Tuna Pasta Salad Ingredients 8 handfuls whole wheat pasta 1 tin sweetcorn 1 tin kidney beans 4 spring onions 1 red pepper 1/2 cucumber portion 2 tablespoons low fat plain yoghurt Ground black pepper Serves: 4 Preparation: 25 minutes 1 tin tuna 2 tablespoons reduced fat mayonnaise See Method

13 Tuna Pasta Salad Method 1. Bring a pan of water to the boil and cook pasta until tender, about minutes. Drain and cool under running cold water (this stops the pasta sticking together as it cools). Drain well and place into a large bowl. 2. Meanwhile, open tins of sweet corn and kidney beans, drain and rinse. 3. Open tin of tuna and drain. 4. Chop up the spring onions. 5. Wash, de-seed and chop up the red pepper into small pieces. 6. Wash and chop up the cucumber into small pieces. 7. Add all the vegetables and tuna to the pasta. 8. Stir through the mayonnaise and yoghurt then season with ground black pepper. 9. If the pasta salad seems too dry stir through a little more mayonnaise and yoghurt. Tip: Using half reduced fat mayonnaise and low fat yoghurt reduces the overall amount of fat in the dressing. Produced by The Food and Nutrition Team.

14 Chicken Stir Fry Ingredients 4 skinless, boneless chicken thighs cut into cubes 2 grated carrots 1 stick of celery sliced Handful of frozen mixed vegetables 1 can of bean sprouts 1 can of water chestnuts 1 cm piece of fresh ginger - grated 1-2 tsp Chinese 5 spice Ground black pepper to taste Serves: 2 people Preparation: 5 minutes Cooking: 20 minutes See Method

15 Chicken Stir Fry Method 1. Chop the chicken into cubes and place in a bowl. 2. Lightly oil a wok or large frying pan. Place chicken into pan with ground black pepper, cook until browned. 3. Add carrots, celery, mixed vegetables, water chestnuts and Chinese 5 spice, Reduce the heat and cook for a further 3-4 minutes. 4. Finally add the bean sprouts and pour in 1 /4-1 /2 cup of water to the wok/pan and continue to cook for a further 2-3 minutes (cover with a lid). 5. Check the chicken is cooked thoroughly, serve on its own or with noodles. Produced by Alison Yates and Sandhya Patel. Health Trainers and NHS Walsall Community health.

16 Spaghetti Bolognaise Ingredients 400g lean mince 1 Onion, diced Clove of garlic crushed or finely diced 1 Carrot 7 Mushrooms 400g Can chopped tomatoes 1 Tablespoon of tomato puree 1 Stock cube 2 Teaspoons of dried mixed herbs Spaghetti 75g (uncooked) per person is an ideal portion size Serves: 4 See Method

17 Spaghetti Bolognaise Method 1. Wash and chop the vegetables and crush garlic. 2. Add the onion, garlic and mince to a saucepan or deep frying pan, then brown off the mince for 5 minutes on a medium to high heat until cooked through; stirring contents as they are cooking. 3. Turn down to a medium heat, then add the canned tomatoes, puree, herbs and crumble in the stock cube and mix. 4. Add the remaining vegetables, stir contents and cook for a further 20 minutes until your sauce has reduced to a desirable consistency. 5. Meanwhile cook you spaghetti according to pack instructions or al dente. 6. Drain the spaghetti, place into a large bowl and mix with the vegetable sauce. Sprinkle with herbs. Note: You could vary your recipe by using other minces such as turkey or quorn mince. *Recipe inspired by a Sainsbury s recipe card collected from the store and was adapted for a Body and Minds Make a meal of it cooking group.

18 Chicken Kebabs with Rice Ingredients Chicken Kebabs 2 Chicken breasts 1 red pepper 1 green pepper 1 red onion cut in to 6 segments Brown rice to serve approximately 75g per serving 100g mixed green salad Marinade 1 table spoon of honey The juice and zest of 1 lemon 1 Teaspoon of black peppercorns (crushed) or a teaspoon of ready ground peppercorns. Pinch of dried thyme or mixed herbs Serves: 4 skewers See Method

19 Chicken Kebabs with Rice Method 1. Take ingredients for your marinade, and combine them in a shallow bowl 2. Chop the chicken up in to evenly sized chunks even cooking. 3. Then add the chicken to the marinade, ensuring all the chicken is evenly covered. 4. Cover the dish with cling film and leave to marinate for 30 minutes. 5. Meanwhile, put your skewers in to soak if you are using wooden ones, then wash and prepare your vegetables. 6. Put the rice on to boil for 15 minutes. 7. Once all ingredients are prepared begin to thread them on to the skewers to form the kebabs. 8. Place under a medium to hot grill for minutes to cook, turning occasionally, ensure your chicken is well cooked. 9. Serve with rice and mixed green salad. Notes: Lean poultry is a good source of protein and essential minerals. Original recipe from and adapted for Body and Mind cooking Group.

20 Baked Aubergine & Spiced Vegetable Stew with Couscous Ingredients 4 garlic cloves, peeled and crushed 1 large aubergine, cubed 4 teaspoons vegetable/olive oil 1 onion, peeled and diced 1 carrot, peeled and diced 1 pepper/courgette, chopped 1 chilli pepper, diced 1 teaspoon paprika 1 teaspoon ground cumin Pinch of cayenne pepper 1-2 tablespoons tomato puree 1 tin chopped tomatoes 725ml (1 1/2 pint) vegetable stock 1 large tin chickpeas, drained 250g (10 oz) couscous Juice of 1 lemon 1 bunch fresh parsley, chopped Ground black pepper to season See Method

21 Baked Aubergine & Spiced Vegetable Stew with Couscous Method For the baked aubergine: 1. Preheat oven to 190 C/ gas mark Place aubergine cubes in an ovenproof dish with half the garlic and half the oil. 3. Bake in the oven for 30 minutes until tender. For the spiced vegetable stew: 4. Heat the remaining oil in a saucepan and fry the onions for 5 minutes. 5. Add the remaining chopped garlic, chilli, and all the spices. Fry for 1 minute. 6. Add the carrot, pepper/courgette, tomato puree, tinned tomatoes and 300ml (approx 1 /2 pint) of hot vegetable stock. Stir and simmer for 10 minutes. 7. Stir in the chickpeas and simmer for another 10 minutes. For the couscous: 8. Add the couscous to the remaining stock in a saucepan. Cover and leave to stand for 5-8 minutes. 9. Fluff up the couscous then add the lemon juice, parsley and season well with black pepper. 10. Serve the couscous with the spicy vegetable stew and top with baked aubergine. Produced by The Food and Nutrition Team.

22 Fish Cakes Ingredients 2 medium potatoes 2 eggs 2-3 tins mackerel/salmon/sardines in brine or spring water 1 teaspoon mixed herbs 2 stalks spring onion 1 handful of cheese crackers, e.g. Ritz, TUC Serves: 2-4 people 2-3 teaspoons wholegrain mustard Black pepper to season See Method

23 Fish Cakes Method 1. Heat oven to 220ºC/gas mark 7 and lightly grease a baking sheet/tray, 2. Peel and chop potatoes into small cubes. Cook the potatoes in a pan of boiling water until just tender (about 8-10 minutes). When soft, drain well and mash. 3. Meanwhile place eggs in a pan of boiling water and simmer for about 7 minutes until hard-boiled. Remove eggs and run under cold water. Peel and roughly chop. 4. Meanwhile crush the crackers in a plastic sandwich bag until fine crumbs and spread out on to a plate. 5. Finely chop spring onions. 6. Open tinned fish and drain off excess excess brine/water and flake into large pieces. 7. Mix together all the ingredients mashed potato, chopped egg, fish, chopped spring onions, wholegrain mustard and black pepper. 8. Make 8 fishcakes patties and coat well in crumbs. 9. Place on the greased baking tray and bake in oven for 20 minutes until golden, turning over once half way. Serve with a side salad or vegetables. Produced by The Food and Nutrition Team.

24 Vegetarian Pizza Ingredients Mixed vegetables mushrooms, peppers, spinach, courgettes or any preferred vegetables and 1 chopped onion 1 tin tomatoes chopped 100g mixed green salad 1 teaspoon of mixed spices 1 teaspoon oregano 1 teaspoon of olive oil 1 cup of selfraising flour and 1 cup of Brown Bread flour 1 teaspoon baking powder Serves: g-100g of low fat strong cheese grated See Method

25 Vegetarian Pizza Method 1. Preheat oven to 180 c Gas Mark 4 2. Chopped all vegetables and add 3 /4 to a lidded saucepan, add one cup of water, cover and cook on the hob on a low heat for 3-4 minutes until tender. 3. Put both the brown and self-raising flour into a bowl and add a cup of water, mixed spices and the baking powder. Kneed together into a soft dough. 4. Divide dough in to 3 or 4 small balls and flatten out either with hands or a rolling pin. 5. Lightly brush a baking tray with oil, put the bases onto the tray and part-bake in the oven for 3-4 minutes until they start to rise. 6. Put the cooked vegetables into a liquidiser and blend until a smooth consistency is achieved. If the sauce is too thin return to the pan and reduce sauce over a medium heat until thickened. 7. Remove pizza bases from the oven, spoon the thickened vegetable sauce over the bases, add the rest of the chopped vegetables and cover with grated cheese and sprinkle wit oregano. 8. Put the pizzas back into the oven and bake for minutes until cheese is melted and golden. 9. Serve with a mixed green salad.

26 Banana Cake Ingredients 450 g mashed ripe bananas ( 3 medium size) 50g dried dates 100ml sunflower oil 100g raisins 75g rolled oat flakes 150g wholewheat flour Alternatives Plain flour can be used instead of wholewheat flour Vegetable oil can be used instead of sunflower oil See Method

27 Banana Cake Method 1. Mix all the ingredients together the consistency should be soft and moist. 2. Spoon into a greased 450g loaf tin. 3. Bake for minutes at 180 C (Gas Mark 4) or until a skewer inserted into the centre comes out clean. 4. Cool for 10 minutes before turning out. Note: Banana is rich in potassium. It also contains other minerals such as calcium, iron, magnesium and phosphorus in large quantities. It is also rich in fibers and in vitamin C, It also contains other vitamins such vitamin A and Vitamin B.

28 Berrilicious Crumble Ingredients Two apples One pear Serves: 6 portions 400g Pack Frozen Mixed berries 50g Flour 75g Butter 100g Porridge Oats See Method

29 Berrilicious Crumble Method 1. Preheat your oven to 180 c / 160 c fan oven / gas mark Add the oats, flour and butter to a mixing bowl, rub together until ingredients are combined and represent a crumble texture. 3. Wash and remove core from the apples, then slice the apples and pears in to 1 cm thick slices. 4. Take an oven proof dish, approx 1 litre capacity and very lightly grease the inside of the dish. (this can be done by putting a little butter on a kitchen towel and wiping around the inside of the dish). 5. Add the frozen berries to the dish, followed by the sliced apple and pear. 6. Top with your crumble mixture, spreading it evenly across the fruit. 7. Bake in the oven for minutes. 8. Serve and enjoy. You may like to accompany your crumble with a little yogurt or a scoop of vanilla ice cream for a treat. * Recipe developed in Body and Mind Nutrition group.

30 Lemon Drizzle Cake Ingredients 100g Flour 1 1/2 teaspoons baking powder 75g low fat spread 50g Sugar or Sugar alternative 3 eggs Zest of 2 lemons Toppings 3 table spoons of sugar Juice 2 lemons Serves: Slice into 6 8 portions Preparation: minutes Cooking: minutes See Method

31 Lemon Drizzle Cake Method 1. Pre-heat the oven to Gas Mark 4, 180 C. 2. Line a baking tray with greaseproof paper or 1 tsp vegetable oil. 3. Place all the ingredients for the cake into a mixing bowl and mix well for 2 3 minutes until well blended. 4. Pour the mix onto the baking tray and place in the centre of the oven for minutes until risen and golden brown. 5. Remove cake from tin and leave to cool on a wire rack. 6. Mix the topping ingredients together and leave to one side. 7. When the cake has cooled, pour the sugar/lemon topping over the cake. Suggestions and Tips Can be frozen. The cake will last 3 4 days in an airtight container. Reduce sugar and replace with dried fruit or honey.

32 Soups Spicy Lentil Soup Tomato & Red Pepper Soup Pumpkin Soup Starters Stuffed Mushrooms Couscous & Vegetable Salad Tuna Pasta Salad Mains Chicken Stir Fry Spaghetti Bolognaise Chicken Kebabs with Rice Vegetarian Baked Aubergine & Spiced Vegetable Stew with Couscous Fish Cakes Vegetarian Pizza Desserts Banana Cake Berrilicious Crumble Lemon Drizzle Cake Thank you to Coventry, Dudley, Sandwell, Stoke on Trent and Walsall Projects.