2013 RECIPE CALENDAR. Lifestyles Team St Edmunds Victoria Park Road Torquay TQ1 3QH TEL: Produced by;

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1 2013 RECIPE CALENDAR Produced by; Lifestyles Team St Edmunds Victoria Park Road Torquay TQ1 3QH TEL:

2 January 2013 (serves 4) * 2 tsp cumin seeds * Large pinch chilli flakes *1 tbsp olive oil *1 red onion, chopped * 140g red split lentils * 850ml vegetable stock or water * 400g can tomatoes * 1/2 can chickpeas, rinsed and drained Red Lentil, chickpea & chilli soup A warm and filling low fat soup Sharp knife Chopping board Large saucepan Food processor or blender * Small bunch coriander, roughly chopped (save few leaves to serve) 1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for one minute 2. Add the oil and onion, and cook for 5 minutes 3. Stir in the lentils, stock and tomatoes, then bring to the boil 4. Simmer for 15 minutes until the lentils have softened 5. Blend the soup until it is a rough puree 6. Pour back into the pan and add the chickpeas, heat gently 7. Season well and stir in the coriander 8. Finish with a dollop of yoghurt and coriander leaves Energy (Kcal) 222 5g 0g Salt (g) 0.87g Winter walks Big Breakfast 20 week Cervical Cancer Awareness week

3 February 2013 Italian Style Beef Stew A hearty stew (serves 4) Sharp knife * 1 onion sliced Chopping board * 1 garlic clove sliced Large saucepan * 2 tbsp olive oil * 300g pack beef stir fry strips, or use beef steak finely sliced * 1 yellow pepper deseeded and finely sliced * 400g can chopped tomatoes * Sprig of rosemary * Chopped handful of pitted olives 1. In a large saucepan, cook the onion and garlic in olive oil until softened and golden 2. Tip in the beef strips, pepper, tomatoes and rosemary and bring to the boil. 3. Simmer for 15 minutes until the meat is cooked through, adding some boiling water if needed 4. Stir through the olives and serve with mash or polenta Energy (Kcal) g 3g Salt (g) 0.87g Cancer Day

4 March 2013 (serves 4) * 200g Macaroni (dry weight) * 2 tbsp oil (olive or vegetable) * 2 medium onions, chopped * 1 clove garlic, crushed * 1 tsp fresh or dried oregano * 1 tsp fresh or dried basil Pasta Ratatouille Bake a herby fragrant bake Saucepan colander chopping board sharp knife oven proof dish spoon. * 4 medium tomatoes, chopped or half a tin of chopped tomatoes * 4 small courgettes, sliced * 200g broad beans, fresh, frozen or canned (rinsed) * 125ml vegetable stock (look for low-salt stock cubes) * 25g parmesan cheese Energy (Kcal) 302 Salt (g) 11.2 g 3.6 g 0.5 g 1. Preheat the oven to 180 C/ gas mark Cook the macaroni accordingly to the instructions and drain. Meanwhile, heat the oil and cook the onion and garlic slowly until it s tender and golden. 3. Stir in the tomatoes, herbs, courgettes, beans and stock and simmer for 5 minutes. 4. Combine the pasta and vegetables. Place in an oven proof dish or baking tray and sprinkle the cheese on top then cover and cook for minutes Bed Month, Prostate Cancer Awareness Ovarian Cancer Awareness month Endometriosis Awareness week No Smoking Day World Water Day

5 April 2013 (Serves 2-3) * 2 tsp oil * 1 clove garlic * 150g turkey, diced * 1 red pepper * 1 green pepper * 2 spring onion * 4 tbsp water * 2 tbsp orange juice * 1 tsp ground ginger (optional) * 1-2 cups brown rice/2-3 block noodles Spring Stir Fry Put a spring in your step : 1 large frying pan or a wok chopping board sharp knife spatula Energy (Kcal) g 2.3g Salt (g) 1.6g 1. Heat the oil in the frying pan and fry the garlic and turkey over a medium heat for 5 minutes, stirring constantly, make sure it is cooked right through. 2. Add the peppers and onions and fry for another minute, until soft 3. Next, stir in the soy, water, orange juice and ground ginger and cook for a further 3-4 minutes over a medium heat. 4. Serve with brown rice or noodles Bowel Cancer awareness month National Allergy week Cystic Fibrosis week 29 MS Awareness 30 week

6 May 2013 Baked Cod with a Herby Lemon Crust A light and healthy dish that can be served with seasonal vegetables (serves 2) * 40g (1.5 oz) lightly toasted bread crumbs * 1 small clove garlic, crushed * 1 tsp finely grated lemon zest * 1 tsp dried herbs * 2 tsp squeezed lemon juice * 2 tsp olive or vegetable oil * 2 x 150g skinless thick (loin) cod fillets Oven proof baking dish chopping board knife small bowl Energy (Kcal) 198 Salt (g) 4.5 g 0.7 g 0.6 g 1. Preheat oven to 220 C/Gas 7. Lightly grease a shallow ovenproof dish and set aside. 2. In a bowl, combine breadcrumbs, garlic, lemon zest, herbs, lemon juice, olive oil and black pepper to taste, mix well. 3. Place the fish fillets in a prepared ovenproof dish, press breadcrumb mixture over top of each piece of fish, dividing it evenly. 4. Bake in the oven for minutes (cooking time will depend on the thickness of the fish) or until topping is golden and crispy and fish is cooked through. 5. Serve with cooked green beans, broccoli, grilled tomatoes and some boiled new potatoes or crusty bread. World Asthma Day National Walking Month Sun Awareness Week Dementia Awareness Week Cancer Prevention week, Walk to work week

7 June 2013 Falafel with minted yoghurt dip Great served hot in pitta breads or cold with a summery salad (serves 2) Sharp knife * 400g can chick peas in water, rinsed and Chopping board drained Large saucepan * 2 tbsp light tahini (sesame paste) * 2 tbsp lemon juice * 1 clove garlic, crushed * 1 tsp ground cumin * 1 tsp ground coriander * 1 tbsp chopped fresh coriander and flat-leaf parsley * Freshly ground black pepper * Plain flour, for dusting For the yoghurt dip * 150g reduced-fat natural greek style yogurt * 1 clove of garlic, crushed * 1-2 tbsp chopped fresh mint. Energy (Kcal) Preheat the oven to 180 C/gas mark 4. Line a baking sheet with non-stick baking paper 2. To make falafel, in a food processor blend together the chick peas, tahini, lemon juice, cumin and coriander to make a smooth paste. Spoon the paste into a bowl; mix in the herbs and black pepper. 3. Using lightly floured hands, shape falafel mixture into walnut-sized balls; flatten slightly. Lightly brush each one with oil, place on the baking tray and bake for 20 minutes. 4. To make the yogurt dip, combine yoghurt, garlic and mint in a small bowl; season with black pepper. Serve falafel hot or cold with yoghurt dip. 9.5g 1.7g Salt (g) 0.5g 1 2 Male Cancer Month Diabetes Week 10 Men's Health Week Falls Awareness Week 17 Carers Week

8 July 2013 (Serves 6): * 350g penne pasta (try whole wheat) * 1 tin red kidney beans, drained * 1 tin of cannellini beans, drained * 1 pepper * 75g black olives (optional) * 15g capers (optional) * Pinch of mixed herbs * 25g Parmesan cheese to garnish (you can use cheddar if preferred) Pasta Salad with lemon dressing a perfect light meal for warm summer days Saucepan, colander, bowl, knife, chopping board, tin opener, cheese grater, spoons Dressing 5 tbsp olive oil/vegetable oil 1 tsp balsamic vinegar (or ordinary vinegar) 1 tsp lemon juice 1/4 tsp black pepper 1/2 tsp honey Energy (Kcal) g 3.2g Salt (g) 1.7g 1. Cook the pasta in boiling water, try not to over cook it. Once cooked drain and rinse under cold water. 2. Mix the pasta in a bowl with the drained beans, chopped peppers, capers and olives 3. To make the dressing place all the ingredients in a bowl or jug and mix well. Then pour over the pasta and coat thoroughly. 4. Serve sprinkled with cheese with lettuce and tomatoes. 1 National Childhood Obesity Week

9 August 2013 * 4 cups blackberries (fresh or frozen) * 50g sugar * 1 tsp flour *1/4 tsp freshly grated lemon zest * 1 tbsp lemon juice * 125g flour * 1/2 tsp baking powder * 1/4 tsp baking soda Blackberry Cobbler A fruity summer pudding Large bowl Ceramic baking dish Baking sheet Spoons * 1/4 tsp salt * 1 large egg yolk * 120ml buttermilk * 50ml oil * 3 tbsp sugar Energy (Kcal) 263 8g Salt (g) 0.2g 1. Preheat oven to 375 F. 2. Combine berries, sugar, flour, lemon zest and lemon juice in a large bowl. Transfer to a 9-inch ceramic baking dish. 3. whisk 1 flour, cornmeal, baking powder, baking soda and salt in a large bowl until well blended. 4. Whisk together the egg yolk, buttermilk, oil and 3 tbsp sugar in a small bowl. Add the wet ingredients to the dry ingredients and stir to blend. 5. Evenly spoon the batter on top of the berry mixture; the fruit will be almost completely covered with batter. 6. Place the baking dish on a baking sheet to catch any drips. 7. Bake until the berries are bubbly and the topping is golden brown (35 to 50 minutes) World Breastfeeding Week

10 September 2013 (serves 4) * 4 wholemeal rolls or soda bread, cut in half * 1 small tin of chopped tomatoes * 1 tsp dried, mixed herbs * 4 mushrooms, sliced * Pinch of black pepper * 85g reduced fat hard cheese, grated Quick Pizza Simple pizza with a healthy topping Oven grill Cheese grater Chopping board Sharp knife Energy (Kcal) 128 Salt (g) 4.3 g 2.3 g 0.7 g 1. Toast the bread rolls on both sides, under the grill. 2. Spread the chopped tomatoes on the rolls, top with the mushrooms, mixed herbs, black pepper and cheese. 3. Put back under the grill until the cheese is bubbling. Serve hot with a cool crisp salad Sexual Health Week World Heart Day 29

11 October 2013 Curried Pumpkin Soup perfect to warm you up as the weather gets colder (Serves 4) Saucepan * 2 tbsp olive oil chopping board * 1 large onion, finely chopped knife * 1 tbsp mild curry paste measuring jug * 1kg pumpkin, scoop out the middle and blender (optional) chop *1 litre low-sodium chicken or vegetable stock *200ml pot low fat natural yoghurt * Chopped chives to garnish (optional) Energy (Kcal) g 2.4g Salt (g) 0.3g Method 1. Heat the oil in a large saucepan and cook the onion over a medium heat until soft. 2. Add the curry paste and pumpkin and cook for another 2-3 minutes. Then add the stock and simmer for 20 minutes or until the pumpkin is tender. 3. Let the mixture cool a little and then put into a blender and blend until smooth (This is optional if you don t have a blender you can just leave it to cook for a further 10 minutes) 4. Return it to the pan, heat thoroughly stir in the yogurt. Add some ground black pepper and decorate with chives. 5. You can eat the pumpkin seeds too, just scoop out, rinse under a tap then pat dry, drizzle with olive or vegetable oil and bake in a moderately hot oven for 20 minutes. Once cooked sprinkle on soups or add to salads Breast Cancer Month World Mental Arthritis Day Health Day

12 November 2013 Root Vegetable Curry Bring some goodness to the table with this spicy autumnal recipe (Serves 4) * 1 tbsp olive oil * 1 chopped onion * 1 fresh green chilli (Deseeded and finely chopped) * 1 clove of garlic finely chopped * 1 tsp dried ginger * 2 tsp plain flour * 2 tsp each of ground coriander, turmeric and cumin * 300ml water 1 large frying pan Large spoon to stir Chopping board sharp knife vegetable peeler spoons Energy (Kcal) g 0.8g Salt (g) 0.4g 1. Heat the oil in a saucepan. Add the onion, garlic and ginger and cook on a medium heat for 5 minutes until soft, stir in the flour and spices and cook gently for 1 minute, stirring. 2. Gradually stir the chopped tomatoes, root vegetables, carrots and add the water. Season with black pepper and mix well. 3. Bring to the boil, stir, cover and simmer for 45 minutes or until the vegetables are soft, stir occasionally. 4. Serve with boiled rice and add the fresh coriander to garnish Mouth Cancer Action Month Lung Cancer Awareness Month Stress Awareness Day World Diabetes Day 18 Alcohol Awareness Week

13 December 2013 (Serves 4) Turkey Pilaf This recipe is a great way to use up leftover turkey and vegetables * 1 tbsp Olive oil * 4 Spring onions, chopped * 2 tbsp Dried, unsweetened cranberries * 6 Dried apricots, chopped * 1 tsp Mild curry powder * 200g Leftover cooked vegetables, diced (eg. Carrots, parsnips and sprouts) * 150g brown rice (uncooked) * 250g cooked turkey, shredded Frying pan sauce pan sharp knife chopping board Energy (Kcal) 273 6g Salt (g) 0.6g Method 1. Put the rice in a pan and simmer according to instructions on the pack. 2. Warm the oil in the pan, gently fry the spring onions then add the dried cranberries and apricots and fry for about 2 minutes. 3. Add the turkey, chopped vegetables and curry powder and mix together. 4. Continue heating until piping hot. 5. Drain the rice and serve with the curry Childhood Cancer World Aids Day 1 Awareness Month