oidis Cook it! Leaders Training Programme Pack Materials Clár Oiliúna do Cheannairí Ábhair don Phacáiste

Transcription

1 Recipes oidis Cook it! Leaders Training Programme Pack Materials Clár Oiliúna do Cheannairí Ábhair don Phacáiste

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3 Contents PAGE Notes List of recipes suitable for individual Cook it! sessions v vii Baked Apples 01 Bread Pudding 02 Bread and Apple Pudding 03 Carrot and Lentil Soup 04 Champ 05 Cheesy Bean Crunch 06 Cheesy Garlic Bread 07 Chicken Curry 08 Chicken Ragout 09 Chilli Con Carne 10 Chilli Soup 11 Chunky Vegetable Stir-fry 12 Colcannon 13 Fresh Fruit Salad 14 Fruit Crisp 15 Fruit Crumble 16 Fruit Sponge 17 Gammon and Leek Pasta 18 Irish Stew 19 iii

4 Contents PAGE Kedgeree 20 Lamb Hotpot with a Crispy Topping 21 Leek and Potato Soup 22 Macaroni Cheese 23 Pitta Bread Salad with Sardines 24 Potato and Leek Layer 25 Rainbow Rice 26 Saucy Tuna Pasta 27 Semolina Pudding 28 Shepherd s Pie 29 Soda Bread Pockets 30 Spaghetti Bolognese 31 Stir fry 32 Strawberry Yogurt Shake 33 Sweetcorn Chowder 34 Tomato and Lentil Sauce with Pasta 35 Tuna and Sweetcorn Lasagne 36 Ulster Style Pizza 37 Vegetable Broth 38 Vegetable Curry 39 Vegetable Soup with a Difference 40 Wheaten Bread 41 Winter Stew 42 iv

5 Cook it! Notes Notes Before preparing or cooking the recipes in this section, please refer to the notes below. 1 Quantities for ingredients are shown in both imperial and metric measures. Follow either set, but not a mixture of both. 2 Canned food tends to be labelled by the manufacturers in metric measurements, therefore where canned foods are required e.g. canned beans, canned tuna, the can sizes are shown only in metric. Can sizes may vary slightly between manufacturers - the recipes will still work even with slightly larger or slightly smaller can sizes. 3 Where possible, handy measures for ingredients have also been included. Where a cup measure is indicated this refers to a standard teacup, which contains 8fl oz (approximately 225ml). Where dry ingredients are measured using a cup, the cup should be loosely filled and level. Where spoonfuls have been indicated, these are already level: 1 tablespoon = 15ml 1 dessertspoon = 10ml 1 teaspoon = 5ml 4 Some recipes state an amount of wholemeal or white bread in slices. Recipes have been tested using medium sliced, family size loaves. Recipes will work with either white or wholemeal bread, but using wholemeal bread will provide more fibre. 5 A list of equipment has been included for each recipe. However, the basic equipment required to enable you to prepare most of these recipes is as follows: Sharp knives Chopping board Saucepans Wok or a large frying pan Bowl Wooden spoons Cutlery including tablespoons Grater Cup Sieve v

6 Cook it! Notes Kettle Can opener Ovenproof dish Plates Other equipment that would be helpful includes: Weighing scales Whisk Potato peeler Potato masher Apple corer Measuring jug 6 Ovens should be preheated to the specified temperatures. This will take approximately 15 minutes for an electric oven and minutes for a gas oven. Cook it! References 1. Health Promotion Agency for Northern Ireland (HPA, NI). (2001). Cook it! Fun, Fast Food for Less. vi

7 Recipes The recipes can be divided into the following groups, based on the Food Pyramid: BREAD, CEREALS AND POTATOES Bread and apple pudding Bread pudding Champ or Colcannon as an accompaniment to various dishes, e.g. sausages and carrots, bacon and beans, fish fingers and peas Cheesy garlic bread as an accompaniment to Chilli soup or Vegetable soup with a difference Chilli con carne Fruit crumble Homemade wheaten bread as an accompaniment to Vegetable broth Leek and potato soup Pitta bread salad with sardines Potato and leek layer Rainbow rice served with grilled pork or lamb chops Shepherd s pie Soda bread pockets Spaghetti bolognese Tomato and lentil sauce with pasta Ulster style pizza with home-made oven chips FRUIT AND VEGETABLES Baked apples Carrot and lentil soup Cheesy bean crunch Chilli soup Chicken curry Chunky vegetable stir fry Fish pie Fresh fruit salad Fruit crisp Fruit crumble Fruit sponge Irish stew vii

8 Leek and potato soup Pitta bread salad with sardines Rainbow rice Sweetcorn chowder Tomato and lentil sauce with pasta Vegetable broth Vegetable curry Vegetable soup with difference Winter stew MILK, CHEESE & YOGURTS Banana smoothie Lamb hotpot with a crispy topping Leek and potato soup Macaroni cheese Potato and leek layer Saucy tuna pasta Semolina pudding Sweetcorn chowder Strawberry yoghurt shake Tuna and sweetcorn lasagne Ulster-style pizza MEAT, FISH & ALTERNATIVES Cheesy bean crunch Chicken curry Chicken ragout Chilli con carne * Chunky vegetable stir-fry Fish pie Gammon and leek pasta, served with Cheesy garlic bread Irish stew Kedgeree Lamb hotpot with a crispy topping Pitta bread salad with sardines viii

9 Rainbow rice Saucy tuna pasta Shepherd s pie * Spaghetti bolognese * Stir fry Tomato and lentil sauce with pasta Tuna and sweetcorn lasagne Vegetable curry Winter stew * These recipes can be made suitable for vegetarians by replacing the mince with TVP or lentils, or a mixture of these. ix

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11 Baked Apples Approximate cooking time: min 4 medium cooking apples Scales (not essential) 3 handfuls (2oz or 50g) raisins Apple corer 1 teaspoon cinnamon Sharp knife Teaspoon Ovenproof dish Tinfoil Bowl 1 Preheat the oven to 180ºC, 350ºF, Gas Mark 4. 2 Wash the apples and remove the cores. Slit the apple skins from top to bottom at intervals and then put them in an ovenproof dish. 3 Mix the raisins with the cinnamon and fill the core of each apple with the fruit mixture. 4 Cover the dish with tinfoil and bake in the oven for about minutes. Serve immediately with natural yogurt or custard. Recipe suitable for Focus on Fruit and Vegetables session 01

12 Bread Pudding -6 Approximate cooking time: 75 min 6 slices or unsliced loaf ( lb or 225g) Sharp knives (not essential) stale bread Chopping board (not essential) 30g or 1oz butter/margarine Cup or measuring jug cup (3oz or 80g) dried fruit Teaspoon 4 eggs Scales 2 cups (1pint or 475ml) milk 8 inch (20cm) round or square cake tin 10 tablespoons (5oz or 150g) castor sugar Bowl 1 teaspoon ground cinnamon Fork 1 teaspoon vanilla essence Small saucepan unsaturated oil e.g. rapeseed, sunflower Pastry brush or kitchen roll or corn oil 1 Preheat the oven to 180 C, 350 F, Gas mark 4. Lightly brush an 8 inch (20cm) cake tin with unsaturated oil. 2 If the bread is unsliced, cut it into small pieces. Melt butter or margarine in a small saucepan. Put the sliced bread into cake tin and drizzle melted butter or margarine over bread. Sprinkle the dried fruit over the bread. 3 In a bowl, mix the eggs, sugar, milk, cinnamon and vanilla essence. Beat until well mixed. Pour over bread mixture and push down lightly with a fork until bread is covered and soaking up the egg mixture. 4 Bake in the preheated oven for 45 minutes or until the top springs back when lightly tapped This moist bread pudding is delicious served hot or cold, cut into slices. Serve with natural yogurt or fromage frais. Find out about fibre session 02

13 Bread and Apple Pudding Approximate cooking time: min (Plus 30 minutes soaking time) 4 egg yolks Ovenproof dish 4 tablespoons (2oz or 50g) caster sugar Pastry brush or kitchen roll plus 2 tablespoons (1oz or 25g) caster sugar 2 bowls 1 pint (568ml) semi-skimmed milk Fork or whisk 2 cooking apples Small saucepan 3 handfuls (2oz or 50g) sultanas Wooden spoon teaspoon ground cinnamon Potato peeler 4 slices of white or wholemeal bread Sharp knife Chopping board Teaspoon Scales (not essential) Tablespoon 1 Preheat the oven to 180ºC, 350ºF, Gas Mark 4. 2 Lightly brush an ovenproof dish with unsaturated oil. 3 In a large bowl lightly whisk the egg yolks with the 4 tablespoons (50g) of caster sugar. 4 Place the milk in a saucepan and heat gently until warm but not boiling. Remove from the heat. Add to the whisked egg yolks and stir well to mix. 5 Peel and slice the apples then place them in a bowl with the sultanas, the remaining caster sugar and cinnamon. Stir to mix well. 6 Cut the crusts off the bread then cut each slice into 4 triangles. Arrange half the bread triangles in the ovenproof dish then sprinkle over the apples and sultanas. 7 Pour over the egg and milk custard mixture, then arrange remaining slices of bread over the top so that they overlap. 8 Leave to soak for 30 minutes then bake for minutes or until crisp and golden brown on top. Serve with natural yogurt or fromage frais. Recipe suitable for Find out about fibre session 03

14 Carrot and Lentil Soup Approximate cooking time: min 1 small onion Sharp knives 2 medium carrots Chopping board 1 tablespoon unsaturated oil e.g. rapeseed, Potato peeler sunflower or corn oil Tablespoon 2/3 cup ( 4oz or 100g) red split lentils Cup or measuring jug 1 ham or vegetable stock cube dissolved in Large saucepan 2 cups (1 pint or 600ml) boiling water Kettle Wooden spoon Sieve Potato masher or liquidiser (not essential) Scales (not essential) 1 Peel onion and chop very finely. Peel carrots and dice. 2 Place oil in a large saucepan and heat gently. Add onion and carrot and allow to cook gently until they are softened but not brown (about 10 minutes). 3 Place lentils in a sieve and wash, then add to the saucepan with the stock and stir to mix well. Bring back to the boil, cover, reduce heat and simmer for about minutes until all ingredients are tender. Serve immediately with crusty or wheaten bread. Options If you prefer a smoother soup, mash with a potato masher, liquidise or press through a sieve. Focus on Fruit and Vegetables session 04

15 Champ Approximate cooking time: 22 min 6 medium (2lb or 900g) potatoes Sharp knives 1 small bunch scallions (spring onions) Potato peeler cup (6 fl oz or 175ml) semi-skimmed milk Chopping board Salt and freshly ground black pepper Kettle Cup or measuring jug Small saucepan Large saucepan Potato masher 1 Peel the potatoes and cut them into evenly sized chunks. Place in a saucepan and cover with boiling water. Bring to the boil, cover, reduce the heat, and simmer for 20 minutes until tender. 2 Meanwhile prepare the scallions. Wash them, then cut off the green stems and set aside. Finely chop the remaining onions and put them into a small saucepan with the milk. Bring the milk and scallions to the boil and simmer until just soft. 3 Drain the potatoes well and put them back into the saucepan. Return to the heat for 1 minute, until all traces of moisture have evaporated. 4 Add the milk and scallions to the potatoes, mash and season well. Serve immediately garnished with the chopped green stems of the spring onions. Recipe suitable for Find out about fibre session 05

16 Cheesy Bean Crunch Approximate cooking time: 30 min 1 large onion Sharp knives 2 rashers back bacon Chopping board 1 dessertspoon unsaturated oil e.g. Cup or measuring jug rapeseed, sunflower or corn oil Can opener 1 clove garlic, crushed or 1 teaspoon garlic Teaspoon granules Scales (not essential) 1 vegetable or chicken stock cube dissolved Kettle in cup ( pint or 150ml) boiling water Large saucepan 1 x 400g can of chopped tomatoes Wooden spoon 2 x 400g can of beans e.g. 1 can of red Grater or food processor kidney beans and 1 can of black eye beans Ovenproof dish teaspoon chilli powder Dessertspoon Pepper to taste Sieve or colander 3 slice wholemeal or white bread 3oz (75g) mature Cheddar cheese 1 Peel and finely chop the onion. Remove the fat and rind from the bacon and chop. 2 Gently heat the oil in a large saucepan. Add the onion, bacon and garlic and cook, stirring occasionally, until the onion is soft (2-3 minutes). 3 Add the stock and the chopped tomatoes. 4 Drain and rinse the beans and add to the tomato mixture along with the chilli powder and pepper to taste. Bring to the boil stirring all time, then reduce the heat, cover and simmer for 20 minutes. Transfer to an ovenproof dish. 5 Meanwhile, make breadcrumbs using a grater or food processor. Grate the cheese and mix with the breadcrumbs. 6 Preheat the grill to a moderate temperature. 7 Spoon the cheese and bread crumbs over the bean mixture. Grill until the topping is golden brown. Serve with jacket potatoes or wheaten bread and salad. Focus on Fruit and Vegetables session Protein Providers session 06

17 Cheesy Garlic Bread Approximate cooking time: 2 min 1 large baguette Sharp knives 1 clove garlic or 1 teaspoon garlic granules Chopping board 1 oz (25g) unsaturated margarine e.g. Grater labelled high in monounsaturates or Bowl high in polyunsaturates Table knife 2 oz (50g) Cheddar cheese Scales (not essential) Teaspoon (not essential) 1 Switch the grill on to heat. 2 Begin by preparing the ingredients - slice the baguette thickly, crush the garlic (if using fresh garlic) and grate the cheese. 3 Place the crushed garlic into a small bowl, add the margarine and mix together. 4 Add a thin spread of the garlic margarine mix to each slice of bread. 5 Divide the grated cheese over the top of each slice of bread. 6 Put the slices of bread on a grill pan and under a hot grill for approximately 2 minutes until the cheese has melted. Serve immediately. Find out about fibre session 07

18 Chicken Curry Approximate cooking time: 50 min 1 onion Sharp knives 1 clove garlic or 1 teaspoon of garlic granules Chopping board 1 red pepper Teaspoon 8 mushrooms Can opener 1 green apple Cup or measuring jug 4 chicken fillets Kettle 1 tablespoon unsaturated oil e.g. rapeseed, 2 large saucepans sunflower or corn oil Wooden spoon 3 tablespoons (1oz or 25g) flour Sieve 4 teaspoons curry powder Scales (not essential) 1 chicken stock cube dissolved in 2 cups ( pint or 450ml) boiling water A handful of sultanas 1 x 220g can of pineapple chunks in natural juice, drained 1-2 cups (9-12oz or g) uncooked brown or white rice 1 Begin by preparing all the ingredients. Peel and chop the onion, peel and crush the garlic, wash, deseed and slice the red pepper, wash and slice the mushrooms, wash and dice the apple, rinse the chicken and cut into strips. 2 Add the oil to a large saucepan and heat gently. Fry the onion and garlic for approximately 5 minutes, until softened. 3 Add the chicken pieces and fry for approximately 5 minutes each side until brown. Add the red pepper and mushrooms and cook until softened. 4 Stir in the flour and curry powder. Gradually add stock and bring to the boil, stirring continuously. Add sultanas, cover and simmer for approximately 30 minutes, until chicken is tender. 5 Meanwhile boil the rice following the instructions on the packet (12-30 minutes). Drain and rinse with boiling water. 6 Add apple and pineapple to the curry. Heat through for approximately 5 minutes. Serve immediately with boiled rice. Focus on Fruit and Vegetables session Protein Providers session 08

19 Chicken Ragout Approximate cooking time: 50 min 1 large onion Sharp knives 4 carrots Potato peeler 1 green pepper (optional) Chopping board 1 dessertspoon unsaturated oil e.g. rapeseed, Dessertspoon sunflower, corn oil Teaspoon 4 chicken thighs, with bones and skin removed Can opener 1 x 400g can of chopped tomatoes Large saucepan 1 teaspoon mixed herbs Wooden spoon Pepper and a little salt to taste Casserole or serving dish 2 cups (8oz or 225g) frozen peas or Table knife 1 x 198g can of sweetcorn Scales (not essential) French stick 3 dessertspoons wholegrain mustard 1 Prepare the vegetables. Peel and chop the onions and carrots, wash, deseed and chop the green pepper. 2 Heat the oil in a large saucepan. Add the chicken and brown gently for 3-4 minutes. 3 Add the onion, carrots, green pepper, tomatoes, herbs, pepper and salt. Cover, bring to the boil, then simmer for 15 minutes. 4 Add the peas or sweetcorn and simmer for a further 15 minutes until the chicken is tender. Transfer to a casserole or serving dish. 5 Meanwhile, preheat grill to a moderate temperature. 6 Slice the French bread into 8 slices and spread with mustard. Grill the French bread slices until golden brown. 7 Cut the grilled slices in half and place around the casserole dish. Serve immediately with vegetables and jacket potatoes or extra crusty bread. Protein Providers session 09

20 Chilli Con Carne Approximate cooking time: 30 min 1 large onion Sharp knives 1 red or green pepper (optional) Chopping board 1 lb (450g) lean minced beef Teaspoon 1 clove garlic, crushed or 1 teaspoon Cup or measuring jug garlic granules Can opener 1-2 teaspoons chilli powder Scales (not essential) 1 x 400g can of chopped tomatoes 2 large saucepan 1 beef stock cube dissolved in 1 cups Wooden spoon ( pint or 300ml) boiling water Kettle 1 x 400g can of red kidney beans Sieve Pepper and a little salt 1-2 teaspoons cornflour (optional) 1-2 cups (9-12 oz or 225g-350g) Uncooked brown or white rice 1 Begin by preparing the vegetables. Peel and chop the onion. Wash, deseed and chop the pepper (if using). 2 Place the mince in a cold saucepan and cook over a medium heat for about 4 minutes stirring all the time until browned. When the mince is browned, drain off all the fat. (Allow the fat to cool and observe!). 3 Add the onion, garlic, chilli powder, tomatoes, pepper (if using) and stock to the mince and mix well. Cover, bring to the boil then reduce heat and simmer for 25 minutes. 4 Meanwhile, boil the rice following the instructions on the packet (12-30 minutes). 5 Ten minutes before the end of cooking time, drain and rinse the kidney beans and add to the mince mixture. Continue to cook for the remaining 10 minutes of the cooking time until the mince is tender. 6 For a thicker sauce blend 1-2 teaspoons cornflour with a little cold water then add to the chilli sauce, stirring all the time. Allow to cook for a further 1-2 minutes. 7 Drain the rice in a sieve and rinse with boiling water. To serve, place the rice on plates and top with chilli con carne. Find out about Fibre session Protein Providers session 10

21 Chilli Soup Approximate cooking time: min 1 large onion Sharp knives 3 carrots Potato peeler 3 sticks celery Chopping board cup (4 fl oz or 100ml) boiling water Cup or measuring jug Pepper and salt Can opener 2 x 400g cans of chopped tomatoes Teaspoon 1 x 400g can of beans e.g. red kidney Sieve beans, butter beans or black eye beans Fork chilli powder to taste - start with Bowl approximately teaspoon Kettle Large saucepan Wooden spoon 1 Peel and finely chop the onion. Peel and dice the carrots. Wash and chop the celery. 2 Place the onion, carrots, celery, water and seasoning in a large saucepan. Cover, bring to the boil, then reduce heat and simmer until tender (about minutes). 3 Meanwhile, mash the tomatoes in a bowl with a fork. Drain the beans and rinse in fresh cold water. 4 When the carrots and celery are tender, add the tomatoes, beans and chilli powder. Return to the boil, then reduce heat and simmer for 5 minutes. 5 Taste soup - add more chilli powder if desired. Serve with bread. Focus on Fruit and Vegetables session 11

22 Chunky Vegetable Stir-fry Approximate cooking time: 10 min 1 large green pepper and or 1 large red or Sharp knives yellow pepper Potato peeler 2 medium carrots Chopping board 10 mushrooms Grater (if using fresh ginger) 2 oz (50g) bean sprouts, fresh or canned Teaspoon 2 teaspoons unsaturated oil e.g. rapeseed, Tablespoon sunflower or corn oil Scales 1 inch fresh ginger or teaspoon ground Cup ginger Kettle 1 cup (4oz or 100g) fresh or frozen peas Large saucepan (thawed) Wok or large frying pan 3 tablespoons water Can opener (if using canned bean sprouts) 11oz (300g) noodles, uncooked Wooden spoon 1 tablespoon unsalted roasted peanuts or Sieve or colander cashew nuts 1 Begin by preparing all vegetables. Wash and deseed the peppers and cut into thin strips, peel the carrots and cut into thin strips, wash and thinly slice the mushrooms, wash the bean sprouts, grate ginger if using fresh ginger. 2 Add the oil to a large saucepan or wok and heat. When the oil is moderately hot add the ginger and stir-fry for about 1 minute to allow the ginger to flavour the oil. 3 Add the peppers and carrots and stir-fry for 2 minutes. Add the mushrooms, peas and bean sprouts and continue to stir-fry for another 2 minutes. Add water as necessary to prevent sticking. 4 Meanwhile cook the noodles following the instructions on the packet. Drain and rinse with boiling water. 5 Stir the peanuts or cashew nuts into the vegetable stir-fry and cook for 1 minute more. Serve immediately with the noodles. Focus on Fruit and Vegetables session Protein Providers session 12

23 Colcannon Approximate cooking time: min 6 medium (2lb or 900g) potatoes Sharp knives 1 Savoy cabbage Potato peeler 1 tablespoon unsaturated oil e.g. rapeseed, Chopping board sunflower or corn oil Tablespoon 1 small onion 2 large saucepans 1 tablespoon chopped fresh parsley Frying pan Salt and freshly ground black pepper Kettle Potato masher Colander 1 Peel the potatoes and cut them into equal sized chunks. 2 Place the potatoes in a saucepan and cover with boiling water. Bring to the boil, cover them, reduce the heat and simmer for 20 minutes. 3 Drain the water from potatoes. Return the saucepan to a high heat for 1 minute, until all traces of moisture have evaporated from the potatoes, and then mash them. 4 Meanwhile, prepare the cabbage. Break off the outer cabbage leaves and discard. Tear the remaining leaves into pieces, place in a colander and wash. Then place in a saucepan, add a little boiling water and cook for 15 minutes, until just tender and drain. 5 Peel and chop the onion. Add the oil to a large frying pan and heat until hot. Add the chopped onion and cook for 3-4 minutes, stirring frequently until just soft. 6 Add the mashed potato and cabbage and fry for 5 minutes, stirring occasionally until it begins to brown around the edges. Stir in the chopped parsley and season well. Serve immediately. Note Do not use red or white cabbage in this recipe as they have tougher leaves and require longer cooking times. Find out about Fibre session 13

24 Fresh Fruit Salad 2 eating apples Sharp knives 1 orange Chopping board 10 black grapes Cup or measuring jug 10 green grapes Large bowl 1 medium banana Tablespoon cup ( pint or 150ml) pure orange juice or diet lemonade that has lost its fizz 1 Prepare all the fruits. Wash, core and slice the apples. Peel the orange and cut into segments. Wash the grapes and cut into halves. Peel and slice the banana. 2 Place all the fruits in a bowl and stir gently to mix. 3 Pour orange juice or diet lemonade over the fruit. Serve immediately with fromage frais or yogurt. Recipe suitable for Focus on Fruit and Vegetables session 14

25 Fruit Crisp Approximate cooking time: min 1 lb (675g) fruit e.g. cooking apples, Scales & Sharp knives rhubarb or plums Potato peeler (not essential) 4 slices wholemeal or white bread Chopping board Grated rind of a large orange Ovenproof pie dish cup (2fl oz or 50ml) water Pastry brush or kitchen roll 2 teaspoons mixed spice Teaspoon 6 tablespoons (3oz or 75g) caster sugar Medium saucepan Unsaturated oil e.g. rapeseed, sunflower Wooden spoon or corn oil Tablespoon Sieve or food processor (not essential) Grater, bowl & cup or measuring jug 1 Wash and prepare fruit e.g. peel, core and slice apples, slice rhubarb, halve plums and remove stones etc. 2 Make breadcrumbs using a grater or food processor. Grate the rind of the orange. 3 Preheat the oven to 180ºC, 350ºF, Gas Mark 4. 4 Lightly brush a pie dish with unsaturated oil. 5 Place fruit in a saucepan with the water and half each of the mixed spice and the sugar. Cover and cook gently until fruit is pulpy. (Fruit may also be cooked in a microwave but you will only need 1 tablespoon of water). Fruit may be sieved or liquidised at this stage for a smoother result. 6 Combine breadcrumbs with orange rind, the remaining sugar and mixed spice. 7 Place half the fruit in the pie dish and top with half the crumb mixture. 8 Repeat with remaining fruit pulp and crumb mixture. 9 Bake in the oven for 20 minutes until the topping is crisp and golden. Serve with natural yogurt, fromage frais or custard made with semi-skimmed milk. Options This is delicious made with two or more fruits, e.g. apple and rhubarb, plum and cherry or apple and blackberry. It will also work well with tinned fruit in natural juice (drained), for example peaches or pears. Focus on Fruit and Vegetables session 15

26 Fruit Crumble Approximate cooking time: min 1 (675g) fruit e.g. cooking apples, rhubarb Scales or plums Sharp knives cup (2fl oz. or 50ml) water Potato peeler (not essential) 1 teaspoon mixed spice Chopping board 8 tablespoons (4 oz or 100g) caster sugar Ovenproof pie dish 10 tablespoons (3oz or 75g) plain wholemeal Pastry brush or kitchen roll flour Teaspoon 4 tablespoons (1oz or 25g) porridge oats Medium saucepan 2 oz (50g) unsaturated margarine e.g. Wooden spoons labelled high in monounsaturates or high Tablespoon in polyunsaturates Bowl & sieve Unsaturated oil e.g. rapeseed, sunflower Cup or measuring jug or corn oil 1 Prepare fruit; peel, core & slice apples, slice rhubarb, halve plums & remove stones. 2 Preheat the oven to 190ºC, 375ºF, Gas Mark 5. Lightly brush pie dish with unsaturated oil. 3 Place fruit in a saucepan with the water, the mixed spice and half of the sugar. Cover and cook gently until fruit is pulpy. (Fruit may also be cooked in a microwave but use only 1 teaspoon of water). Fruit may be sieved or liquidised at this stage for a smoother result. 4 Sift the flour into a bowl. Rub margarine into the flour until mixture looks like breadcrumbs. Add the oats and stir in the rest of the sugar. 5 Place the fruit in the bottom of the pie dish then top with the crumble mixture. Press down lightly with the palm of the hand. 6 Bake in the oven at 190ºC, 375ºF, Gas Mark 5 for 15 minutes. Reduce to 180ºC, 350ºF, Gas Mark 4 for a further 45 minutes or until the top is lightly brown. Serve with fromage frais or custard made with semi-skimmed milk. Options This is also delicious made with two or more fruits, e.g. apple and rhubarb, plum and cherry or apple and blackberry. It will also work well with tinned fruit in natural juice (drained), for example peaches or pears. Find out about Fibre session Focus on Fruit and Vegetables session 16

27 Fruit Sponge Approximate cooking time: 40 min 1 (675g) fruit e.g. cooking apples, Scales & sharp knives rhubarb or plums Potato peeler (not essential) cup (2fl oz. or 50ml) water Chopping board 1 teaspoon mixed spice Ovenproof pie dish 2 eggs Pastry brush or kitchen roll 3 oz (75g) caster sugar Teaspoon & wooden spoons 3 oz (75g) self raising flour Medium saucepan Unsaturated oil e.g. rapeseed, sunflower Bowl, Sieve, Cup or measuring jug or corn oil Liquidiser, Hand or electric whisk 1 Wash and prepare fruit e.g. peel and slice apples, slice rhubarb, halve plums and remove stones. 2 Place fruit in a saucepan of water, the mixed spice and half of the sugar. Cover and cook gently until the fruit is pulpy. (Or alternatively microwave fruit using only 1 tablespoon of water). Fruit may be sieved or liquidised at this stage for a smoother result. 3 Preheat the oven to 190ºC, 375ºF, Gas Mark 5. 4 Lightly brush an ovenproof pie dish with unsaturated oil. 5 Sift the flour into a bowl. 6 Put eggs and sugar into a large bowl standing over a saucepan of hand-hot water but not touching the water. Whisk for 8-10 minutes or until the mixture is thick in texture. 7 Remove bowl from the saucepan. Continue whisking for a further 5 minutes or until the egg mixture is cool. 8 Add a quarter of the flour and gently fold in using a tablespoon. Gently fold in the rest of the flour. 9 Place the fruit in the bottom of the pie dish then top with top with the sponge mixture. Gently flatten the sponge using the back of a spoon. 10 Bake in oven at 180ºC, 350ºF, for 20 minutes or until the sponge is well risen & golden. Serve with custard made with semi-skimmed milk. Options This can also made with two or more fruits e.g. apple and rhubarb, apple and raspberry, plum and cherry or apple and blackberry. It will also work with tinned fruit in natural juice (drained), for example peaches or pears. Recipe suitable for Focus on Fruit and Vegetables session 17

28 Gammon and Leek Pasta Approximate cooking time: min 2 large gammon steaks Sharp knives 1 leek Chopping board 1 clove garlic or 1 teaspoon garlic granules Teaspoon 10 button mushrooms Tablespoon 1 cups ( pint or 300ml) 2 large saucepans Semi-skimmed milk Wooden spoons 1 tablespoon unsaturated oil e.g. Sieve or colander rapeseed, sunflower or corn oil Cup or measuring jug 2 teaspoons cornflour Scales (not essential) 12 oz (350g) tagliatelle 1 Begin by preparing all the ingredients. Cut the gammon into strips, wash and slice the leek, crush the garlic (if using fresh garlic), wash and slice the mushrooms. 2 Add the oil to a large saucepan and heat gently. Fry the leeks and garlic for approximately 2-3 minutes, until softened. 3 Add the gammon strips and fry for approximately 5-10 minutes. 4 Approximately minutes before the end of cooking time, add the tagliatelle to a saucepan of boiling, salted water and cook uncovered for the time stated on the packet. Drain and rinse with boiling water. 5 Add the sliced mushrooms and black pepper and continue to cook for approximately 5 minutes until all the ingredients are softened. Add a little water if necessary to prevent sticking. 6 Meanwhile blend the cornflour in a cup with a little milk until smooth. 7 Add the milk to the saucepan with the gammon mixture and bring gently to the boil. 8 Slowly add the cornflour paste to the mixture, stirring all the time with a wooden spoon. Cook for approximately 2 minutes. Serve the gammon and leek mixture on the top of the tagliatelle. Cheesy garlic bread could be served as an accompaniment. Protein Providers session 18

29 Irish Stew Approximate cooking time: 70 min 1 lb (450g) boneless lamb chops or 1 lbs Sharp knives (675g) gigot chops Potato peeler 3 large onions Chopping board 4 large carrots Kettle 4 large potatoes Cup or measuring jug 4 cups ( 2 pints or 900ml) boiling water Tablespoon 1 tablespoon unsaturated oil e.g. rapeseed, Large saucepan sunflower or corn oil Plate 1 tablespoon chopped fresh parsley Wooden spoon Salt & pepper Ladle Scales (not essential) 1 Trim off all fat from the lamb and cut into 2.5cm (1 inch) cubes. Peel and coarsely chop the onion, peel and thickly slice the carrots, and peel the potatoes and cut them into chunks. 2 Add the oil to a large saucepan and place over a medium heat. Add the meat to the saucepan and brown the meat on all sides. (If you have a non-stick saucepan, you will not need oil-place meat in a cold saucepan over a low heat and allow the meat to brown in its own fat). Remove from the pan and place on a plate. 3 Add the onions and carrots to the saucepan and cook for 5 minutes, until the onions are browned. Return the meat to the pan with the water. Bring to the boil, reduce the heat, cover and simmer for 30 minutes. 4 Add the potatoes to the pan, together with the thyme sprig and cook for a further 30 minutes or until the lamb is tender and the potatoes are soft. 5 Leave the stew to settle for a few minutes. Use a ladle to remove any fat that is floating on top of the liquid. Stir in the parsley, salt and pepper. Serve immediately. Focus on Fruit and Vegetables session Protein Providers session 19

30 Kedgeree -6 Approximate cooking time: min 2 eggs Sharp knives 1 cups (9 oz or 250g) dry long-grain rice Chopping board 1lb (450g) smoked haddock fillets Small saucepan 2 tablespoons chopped parsley Large saucepan Large frying pan Tablespoon Fork Kettle Sieve Cup Scales (not essential) 1 Begin by hard boiling the eggs in a small saucepan, cool quickly in cold water, then remove shells and set aside. 2 Boil the rice following the instructions on the packet (12-30 minutes). 3 Twenty minutes before the rice is cooked, place fish in a large frying pan and cover with water. Bring to the boil and simmer minutes, until fish is tender. 4 Drain fish, remove and discard skin and bones. Using a fork break the fish into small flakes. 5 Chop 1 of the eggs. Slice the second and set aside for garnish. 6 Drain the rice and rinse with boiling water, then put back into the saucepan with the fish, chopped egg and parsley. 7 Cook, stirring gently, until heated through. Garnish with extra parsley and slices of egg and serve immediately with boiled or salad vegetables. Protein Providers session 20

31 Lamb Hotpot with a Crispy Topping Approximate cooking time: min 6 large potatoes Sharp knives 1 large onion Potato peeler 1lb (450g) minced Iamb Chopping board 1 x 400g can of chopped tomatoes Scales 1 teaspoon tomato purée Can opener 1 teaspoon mixed herbs Teaspoon Salt and black pepper Dessertspoon Unsaturated oil e.g. rapeseed, sunflower Grater or food processor or corn oil 2 large saucepans Topping Ovenproof dish 2 dessertspoons whole meal flour Pastry brush or kitchen roll 1 x 5oz (125g) carton of natural yogurt 3 bowls 1 egg 1 slices of wholemeal or white bread 2 oz (50g) mature Cheddar cheese 1 Peel the potatoes and cut them into slices inch (0.5cm) thick. Cook in boiling, salted water for minutes until just tender. Drain on kitchen paper and set aside to cool. 2 Meanwhile peel and chop the onion, place in another saucepan with the minced lamb and cook on a gentle heat for 8-10 minutes until the lamb is browned and onion is softened. Drain off and discard excess fat. 3 Preheat the oven to 180ºC, 350ºF, Gas Mark 4. Lightly brush an ovenproof dish with unsaturated oil. 4 Return the lamb to the heat. Add the tomatoes, tomato purée, herbs and seasoning. Cover, bring to the boil, then reduce heat and simmer for 10 minutes. 5 Meanwhile make breadcrumbs using a grater or food processor and grate the cheese. Set aside until needed. 6 Remove lamb mixture from the heat. 7 Line the base of the ovenproof dish with one third of the potato slices. 8 Pour over half the lamb mixture then top with another one third of the potato slices. Repeat with remaining lamb and potato. 9 Prepare the topping by mixing together the flour, yogurt and egg. Spoon over the top layer of potatoes. 10 Sprinkle with breadcrumbs and top with grated cheese. Bake in the oven for minutes until the topping is brown and crispy, and lamb is cooked. Serve immediately with boiled or salad vegetables. Protein Providers session 21

32 Leek & Potato Soup Approximate cooking time: min 2 medium leeks Sharp knives 1 small onion Potato peeler 4 medium potatoes Chopping board 1 tablespoon unsaturated oil e.g. rapeseed, Tablespoon sunflower, corn oil Cup or measuring jug 1 chicken stock cube dissolved in 2 cups Kettle (1 pint or 600ml) boiling water Large saucepan Salt and black pepper Sieve or colander cup (6 fl oz or 175ml) semi-skimmed milk Liquidizer (not essential) Chopped parsley to garnish (optional) 1 Cut the leeks in half lengthwise then cut into slices, wash well and drain. Peel and chop the onion, peel and thinly slice the potatoes. 2 Add the oil to a large saucepan and heat gently. Add the leeks and onion and cook gently for 7-10 minutes until they are soft but not brown. 3 Add potatoes, stock and black pepper. Bring back to the boil, cover, reduce heat and simmer gently for minutes or until the vegetables are tender. 4 Liquidise soup or rub through a sieve then return to the saucepan. Add the milk and allow to heat through until piping hot. Serve immediately sprinkled with chopped parsley if using. Recipe suitable for Find out about Fibre session Focus on Fruit and Vegetables session 22

33 Macaroni Cheese Approximate cooking time: min 4 oz (100g) mature cheddar cheese Grater 4-5 cups (12-16oz or g) macaroni Cup or measuring jug 1 cups ( pint or 300ml) semi-skimmed Teaspoon milk Can opener (if using canned vegetables) 2 teaspoons cornflour Kettle 1 x 400g can of vegetables or 15 oz (425g) 2 large saucepans of frozen vegetables thawed e.g. peas, Wooden spoon sweetcorn, kidney beans Sieve or colander teaspoon mustard Scales (not essential) Salt and pepper to taste 1 Grate cheese. 2 Add the macaroni to a pan of salted, boiling water and cook, uncovered, for about minutes (check the packet for the exact time). 3 Meanwhile, put the milk into a large saucepan and bring to just below boiling point. Remove from heat. 4 Blend the cornflour with a little cold water. 5 Pour a little of the hot milk on to the cornflour paste and stir well. 6 Gradually add the cornflour mixture to the hot milk. Replace on the heat and stir all the time until the sauce boils and thickens. 7 Add the vegetables and stir to mix well. 8 Allow to cook, stirring occasionally, for a further 3-4 minutes, until vegetables are hot. Add cheese, mustard and seasoning, stirring until cheese has melted. Remove from the heat. 9 Drain the macaroni in a sieve or colander and rinse in boiling water. Add to the cheese sauce and stir to coat well. Serve immediately. Counting on Calcium session 23

34 Pitta Bread Salad with Sardines Approximate cooking time: 5 min 4 wholemeal pitta breads Juicer Juice of 1 lemon Sharp knives cucumber Chopping board 4 tomatoes Tablespoon 4 scallions (spring onions) Bowl 1 tablespoon of chopped fresh parsley or Toaster (not essential) 1 teaspoon of dried parsley 1 tablespoon of chopped fresh mint leaves or teaspoon of dried mint Black pepper 2 x 125g cans of sardines in tomato sauce Chopped parsley and mint for garnish (Optional) 1. Toast the pitta bread either in a toaster or under the grill until brittle. 2. Crumble the pitta bread into a bowl and sprinkle with lemon juice to moisten. 3. Cut the cucumber in half lengthways and chop into chunks and add to the bowl. 4. Cut tomatoes into quarters, chop roughly and put into the bowl. 5. Slice the scallions (spring onions) finely and add to the bowl along with the parsley, mint and black pepper. 6. Toss the salad, mixing all the ingredients together and arrange sardine fillets on top. Serve immediately garnished with a little more parsley and mint. Recipe suitable for Find out about Fibre session Focus on Fruit and Vegetables session Protein Providers session 24

35 Potato and Leek Layer Approximate cooking time: 60 min 4-5 medium potatoes Sharp Knives 2 leeks Potato peeler 3 oz (75g) strong Cheddar cheese Chopping board 2 oz (50g) butter Scales (not essential) 1 cups ( pint or 300ml) semi-skimmed Grater milk Bowl or plate Salt & pepper Casserole dish Unsaturated oil e.g. rapeseed, sunflower or corn oil Pastry brush or kitchen roll Wooden spoon Small saucepan Cup or measuring jug 1 Preheat the oven to 180ºC, 350ºF, Gas Mark 4. 2 Prepare the vegetables. Peel the potatoes and slice thinly. Wash the leeks and slice thinly. 3 Grate the cheese. 4 Lightly brush a casserole dish with unsaturated oil. 5 Place a quarter of the potatoes in the bottom of the casserole, and then sprinkle over a quarter of the leeks, followed by a quarter of the cheese. Repeat three more times. 6 Melt the butter, then add the milk and pour over the layers. Season well. 7 Bake in the oven for 1 hour or until the potatoes are soft. Find out about Fibre session 25

36 Rainbow Rice Approximate cooking time: min (varies with the type of rice used) 3-4 scallions (spring onions) Sharp knives 10 mushrooms Potato peeler 2 medium carrots Chopping board 1 red pepper Teaspoon 8 oz (225g) lean cooked ham Tablespoon 2 cups (12oz or 350g) uncooked, long grain Cup rice Scales 1 tablespoon unsaturated oil e.g. rapeseed, Kettle sunflower or corn oil Saucepan cup (3 oz or 75g) fresh or frozen peas Wok or large frying pan 1 tablespoon light soy sauce Wooden spoon teaspoon black pepper Sieve 1 Begin by preparing all the vegetables. Wash the scallions and mushrooms and slice thinly, peel and cut the carrot into thin slices, wash and deseed the pepper, then cut into strips. 2 Cut the ham into strips. 3 Cook the rice following the instructions on the packet. 4 Whilst the rice is cooking, place the oil in a wok or large frying pan and heat. When the oil is moderately hot, add the chopped spring onions and stir-fry for about 30 seconds. 5 Add the remaining vegetables, ham, soy sauce and black pepper to the wok and stir-fry for about 5 minutes. 6 Drain the rice and rinse with boiling water. Add to the vegetable and ham mixture and cook for a further 5 minutes. Serve immediately. Find out about Fibre session Focus on Fruit and Vegetables session Protein Providers session 26

37 Saucy Tuna Pasta Approximate cooking time: min 1 large onion Sharp knives 3 cups (1 pints or 850ml) semi-skimmed Chopping board milk Cup or measuring jug 4 cups (12 oz or 350g) pasta spirals or shells Can opener 2 x 185g can tuna fish in brine Fork, Plate 1 x 340g can sweetcorn Tablespoon, Teaspoon & Wooden spoon 2 tablespoons cornflour Kettle 1 tablespoon tomato purée or 2 large saucepans 3 tablespoons tomato sauce Sieve or colander Black pepper Scales (not essential) 1 Peel and finely chop the onion. 2 Add onion and milk to a saucepan, bring to the boil and simmer gently until onion is soft (about 5 minutes). 3 Add pasta to a saucepan of salted, boiling water and cook uncovered for about minutes (check packet for the exact time). 4 Drain the tuna, turn onto a plate and break up with a fork. Drain and rinse the sweetcorn. 5 Blend the cornflour in a cup with a little cold water until smooth. Pour a little of the hot milk on to the cornflour paste and stir well. 6 Gradually add the cornflour mixture to the hot milk. Replace on the heat and stir all the time until the sauced boils and thickens. 7 Add the tuna, sweetcorn and tomato purée or sauce to the white sauce. Stir well. Taste. Add pepper as necessary - you should not need salt as the tuna was in brine. 8 When the pasta is cooked, drain in a colander or sieve and rinse with boiling water. Add to the sauce and stir to ensure pasta is well coated. Serve immediately. Options The sweetcorn can be replaced by canned or frozen peas, carrots or mixed vegetables. If you are using fresh or frozen vegetables, you can cook them in the same saucepan as the pasta, then mix ingredients as before. Counting on Calcium session Protein Providers session 27

38 Semolina Pudding Approximate cooking time: min 1 pint (568ml) semi-skimmed milk Measuring jug (not essential) 1 oz (40g) semolina Scales 2 tablespoons sugar Tablespoon Medium saucepan Wooden spoon Ovenproof dish (not essential) 1 Place the milk in a saucepan and heat until it is lukewarm. 2 Sprinkle in the semolina. Cook slowly, stirring all the time until the mixture comes to the boil and thickens. 3 Add the sugar and continue to cook for a further 5-7 minutes, stirring often. Serve with fruit e.g. stewed fresh apple or rhubarb, or tinned fruit in natural juice such as peaches. Alternatively, as soon as the mixture has thickened and the sugar is added, pour the semolina into an ovenproof dish, sprinkle with ground cinnamon and bake at 160ºC, 325ºF, Gas Mark 3 for 30 minutes, or brown lightly under a hot grill. Recipe suitable for Counting on Calcium session 28

39 Shepherd s Pie Approximate cooking time: min 1 large onion Sharp knives 4 medium carrots Potato peeler 1 lb (450g) lean minced beef Chopping board, Kettle 1 beef stock cube dissolved in 1 cups Cup or measuring jug ( pint or 300ml) boiling water 2 large saucepans Black pepper to taste Ovenproof dish 8 medium potatoes or 1 family-sized packet Scales (not essential) Instant mashed potato Potato masher 2 dessertspoons gravy granules (or powder) Wooden spoon, Fork & Dessertspoon 1 Peel and chop the onion. Peel and dice carrots. 2 Place the mince in a saucepan and cook over a medium heat for about 4 minutes stirring all the time until browned. When the mince is browned, drain off all the fat (allow to cool and observe!). 3. Add onion, carrot, stock and black pepper. Cover, bring to the boil, then reduce heat and simmer until mince is cooked and vegetables are tender (about 25 minutes). 4 If you are using fresh potatoes peel them while the mince is cooking and place in a saucepan of salted, boiling water. Cover and cook until tender. 5 When potatoes are tender, drain and mash. (If you are using dried potato, make it up following instructions on the packet). When mashing fresh potatoes or preparing dried potatoes, you could use milk, but there is no need to add butter or margarine. 6 When the mince is cooked, add gravy granules or powder blended with a little cold water to the mince and stir to mix well. Allow to cook for a further 1-2 minutes. 7 Preheat a grill to a medium temperature. 8 Transfer the mince mixture to an ovenproof dish, top with potato, then grill until potato is golden brown. Serve immediately with peas. Options For a tasty change, replace carrots with 1 x 400g can of baked beans. You may not need to add gravy granules or powder. Find out about Fibre session Protein Providers session 29

40 Soda Bread Pockets for a light snack or 2 for a more substantial lunch Approximate cooking time: 6 min 1 small onion Sharp knives 1 x 198g can of sweetcorn Chopping board 1 x 215g can of red kidney beans Can opener 1 x 230g can of chopped tomatoes Sieve 1 teaspoon dried mixed herbs Teaspoon 2 soda farls Small saucepan Microwave (not essential) Dessertspoon or tablespoon 1 Peel and finely chop the onion. Drain and rinse the sweetcorn and kidney beans. 2 Place onion, sweetcorn, kidney beans, tomatoes and mixed herbs in a small saucepan. 3 Bring to the boil, then cover, reduce the heat and simmer gently for 4-5 minutes. 4 Meanwhile, prepare the soda bread pockets. Cut each farl into 2 small triangles, then make a slit in the cut side of the farl, making a pocket. 5 Warm the pockets by placing them under a hot grill for 1-2 minutes each side or in a microwave for 30 seconds. 6 Carefully spoon the hot bean mixture into each soda bread pocket. Serve immediately. Options These are also delicious filled with tuna mixed with canned chopped tomatoes and sweetcorn or scrambled egg, grilled bacon and chopped fresh tomatoes. Choose wheaten farls for extra fibre. Find out about Fibre session 30

41 Spaghetti Bolognese Approximate cooking time: 30 min 1 large onion Sharp knives 2 large carrots Potato peeler 1 clove of garlic or 1 teaspoon of garlic Chopping board granules (optional) 2 large saucepans 1 lb (450g) lean minced beef Wooden spoon 1 x 400g can chopped tomatoes Cup or measuring jug 2 tablespoons tomato purée or tomato Tablespoon ketchup Teaspoon 1 beef stock cube dissolved in 1 cups Can opener ( pint or 300 ml) boiling water Scales (not essential) 2 teaspoons dried mixed herbs Kettle Salt & pepper Colander or sieve oz ( g) dry spaghetti 1-2 teaspoons of cornflour (optional) 1 Peel and chop the onion. Peel and dice the carrots. 2 Place the mince in a cold saucepan, over a medium heat and cook for about 4 minutes stirring all the time until browned. 3 When the mince is browned, drain off all the fat. (Allow the fat to cool and observe!). 4 Crush the garlic (if using fresh) and add with the onion, carrot, tomatoes, tomato purée (or ketchup), stock, herbs and seasoning to the mince and mix well. 5 Cover, bring to the boil, then reduce heat and simmer for 25 minutes. The bolognese sauce may be thickened with 1-2 teaspoons cornflour blended in a little cold water if desired. 6 Approximately minutes before the end of cooking time, add the spaghetti to a saucepan of salted, boiling water and cook, uncovered for the time stated on the packet. 7 Drain spaghetti in a colander or sieve and rinse with boiling water. To serve, place the spaghetti on plates and top with bolognese sauce. Find out about Fibre session Protein Providers session 31

42 Stir Fry Approximate cooking time: min (Varies with types of rice used) 1 clove of garlic or 1 teaspoon of garlic Sharp knives granules Potato peeler white cabbage Chopping board 1 leek Cup 1 red pepper Tablespoon 2 large carrots Kettle 5 mushrooms (optional) Large saucepan 12 oz (350g) pork escalopes or chicken Wok or large frying pan 1-2 cups (8-12 oz or g) Wooden spoon uncooked brown or white rice Sieve 1 tablespoon unsaturated oil e.g. rapeseed, Scales (not essential) sunflower or corn oil 1 tablespoon soy sauce 3 tablespoons boiling water 1 Prepare all ingredients before beginning to cook. Peel and crush the garlic, cut the cabbage into fine strips and wash thoroughly, cut the leek in half lengthwise and slice thickly then wash well, deseed and dice the red pepper, peel the carrots and cut into sticks, wash and slice the mushrooms. Cut the pork or chicken into thin strips. 2 Check the rice packet for the cooking time and boil it following the instructions on the packet (12-30 minutes). 3 Approximately 13 minutes before the rice is ready, begin to cook the stir fry. Add the oil to a large saucepan or wok and heat. When the oil is really hot, add the garlic and pork or chicken and cook, stirring all the time, for 8 minutes. 4 Add all the vegetables and stir fry for a further 3 minutes. 5 Add the soy sauce and water and cook for about 2 minutes. 6 Drain the rice and rinse with boiling water. Serve immediately. Protein Providers session 32

43 Strawberry Yogurt Shake Serves: 1 1 cups ( pint or 300ml) chilled milk Cup or measuring jug 1 carton strawberry yogurt Food processor or blender 6 strawberries Tall glass Dessertspoon 1 Place the milk, yogurt and 5 of the strawberries into a food processor or blender and blend until smooth and creamy. 2 Pour into a tall glass and decorate with a fresh strawberry. Serve immediately. Recipe suitable for Counting on Calcium session 33

44 Sweetcorn Chowder Approximate cooking time: 30 min 1 medium onion Sharp knives 4 sticks celery Potato peeler 2 medium potatoes Chopping board 2 tablespoons fresh parsley Cup or measuring jug 1 vegetable stock cube dissolved in 2 Teaspoon cups (1 pint or 600ml) boiling water Tablespoon 1 x 198g can of sweetcorn or 7 oz (200g) Kettle frozen sweetcorn (thawed) Small saucepan teaspoon paprika Large saucepan 1 pint (568ml) semi-skimmed milk Wooden spoon Salt & freshly ground black pepper Sieve or liquidiser Extra paprika to garnish (optional) Can opener 1 Begin by preparing the vegetables. Peel and finely chop the onion, wash and chop the celery, peel and dice the potatoes, chop the parsley. 2 Place the stock in a large saucepan and bring to the boil. Add the onion, celery and potato, stir then reduce the heat and simmer for about 10 minutes. 3 Add the sweetcorn and paprika and cook for a further 10 minutes on a gentle heat. Stir in the parsley. 4 Add the milk to a separate saucepan and bring to the boil. 5 Pour the boiling milk into the corn and vegetable soup. 6 Purée half the mixture by placing in a liquidiser or press through a sieve. Then stir the purée and add to the rest of the soup mixture. 7 Reheat the whole soup gently and season generously with salt & pepper. Pour into bowls and serve with a dusting of paprika if using. Focus on Fruit and Vegetables session Counting on Calcium session 34