North Ridge Recipe Book July 2018 Healthy and affordable recipes for the family!
Healthy Recipes at North Ridge This year, North Ridge has been participating in the Healthy Schools project. We have been learning about healthy food choices and how this enables us to access our right to a healthy balanced diet. We have been using our cooking skills to make healthy and affordable meals over the last academic year in our class groups. Families also joined us to make lots of the delicious meals!
Healthy Vegetarian Stir-fry You will need:
Method:
Healthy Banana Pancakes You will need:
Method:
Stir fry Pancakes Food item Price Food item Price Bag of peppers 1.00 4 bananas 40p 2 onions 10p 4 eggs 66p Tinned sweetcorn Bag of carrots 55p 49p 4 tbs Natural 10p 4 tbs Honey 30p 4 Ready to wok 1.00 noodle packets Hoisin sauce 39p sachet Total: 3.53 Total: 1.46 This makes 5 (approx portions. 29p each) This makes 5 portions (approx. 70p each)
Class Henson s BAKED OATS Slimming World recipe Steps 1. Preheat the oven to 200c/fan 180c/ Gas 6 2. Mix the porridge, egg, yogurt, vanilla essence and raspberries in a bowl and stir well. 3. Transfer the mixture into a small oven-proof dish (or cupcakes) and bake in the oven for 35mins 40g Porridge Oats 1 Egg 90g Quork 100g Raspberries 75p 89p (for 6) 75p 1.39 3.78
Class Henson s DAKOS Traditional Greek snack Steps 1. Place the crisp breads on a plate and pour olive oil over them 2. Chop the tomatoes and put them on the crisp bread (with their juice). 3. Crumble the feta cheese and place it on top. 4. Sprinkle the oregano and drizzle olive oil. 1 Tin of Tuna 6 Tomatoes Pack of Crisp rolls Oregano 1.69 89p (for 6) 1.25 3.63
Class Henson s TUNA SALAD A delicious healthy summer salad Steps 1. Finely chop the Spinach, Tomatoes, Cucumber and red onion. 2. Grate the carrot and a bit of lemon 3. Mix ingredients in a bowl 4. Drizzle lemon and olive oil 1 Tin of Tuna 1 bag of spinach 6 tomatoes Half cucumber 2 Carrots 1 Red onion 69p 99p 69p 30p 30p 30p Lemon Drizzle of Olive oil 25p 4.02
Cheese and Vegetable breadsticks 125g self-raising flour ¼ tsp salt ¼ tsp mustard powder 50g margarine melted 50g grated cheese (low fat) 50g grated vegetable (carrot/courgette) 1 egg. Makes 12 15 sticks Method Preheat oven to 180 o c. Wash and grate cheese and vegetables Mix flour, salt and mustard together Add cheese, margarine and vegetables. Mix to make a wet SR Flour 1.5kg 45p Salt 27p Mustard powder 1.34 Margarine 90p Cheese 2.49 Potatoes 1.25 Stock cubes 39p Courgette 1.20 Carrots 30p Onions 59p Celery 55p 9.73 Simple vegetable soup 200g chopped raw vegetables, such as onions, celery, and carrots 300g potato 700ml vegetable stock Crème fraîche and fresh herbs, to serve (Optional) Method Peel and cube the potatoes so that they are all roughly the same size. Add chopped raw vegetables, cook until they are soft. Cover with the stock and simmer for 10-15 mins until the vegetables are tender. Blend until smooth, then season. Serve with a dollop
Quorn Spaghetti Bolognese Fruit Kebabs
Fruit Kababs Strawberries Grapes Bananas Or any fruit you like. Method Chop fruit into small chunk and feed them onto a Wooden Skewer Quorn Spaghetti Bolognese 250g mince Carrot, onion celery and garlic Tin of tomato and 1tbsp puree 1tbsp herbs, 1tbsp oil 300g pasta salt + pepper Method In A Saucepan heat the oil and add the Chop the onion, carrot, celery and garlic for 5 minutes, Add the tin of tomato and the puree cook for another 1 minute add salt and pepper and mince simmer for 15 minutes Put the pasta in a pan then Boil a kettle full of water Pour into pan and boil for 15-20 minutes drain pasta 250g Quorn Mince 1 onion 2carrots 2 sticks celery 1 clove of garlic 1 tin of tomato Salt and pepper 1 tbsp. herbs 1 tbsp. oil tomato puree
Chick pea and vegetable fajitas. Chop the onions peppers and mushrooms. Add a small amount of olive oil to a pan and fry the onions and peppers for 4 mins Add the chick peas and cook for a further 4 mins and then add the mushrooms, Add the fajita mix and continue to cook until the vegetables are soft. Add a small amount of your mixture to a wrap, Add salsa and cheese to your fajita and roll your fajita before eating.
What you will need. Ingredients: X1 Onion X2 Pepper Handful Mushrooms X1 tin of chick peas X4 wrap Salsa Cheese
Fruit salad. Ingredients: Selection of fruit Juice Wash all of the fruit using cold water. Peel and chop the fruit. Place the fruit into a large bowl. Place juice into the bowl. Stir your fruit salad. Serve your fruit salad.
Chick pea and vegetable fajitas Ingredients Onion Salsa Cheese Peppers wrap Chick pea and vegetable fajitas Method Firstly, chop the onions, peppers and mushrooms. Add a small amount of olive oil to a pan and fry the onions and peppers for 4 minutes. Next, add the chick peas and cook for a further 4 minutes and then add the mushrooms. Add the fajita mix and continue to cook until the vegetables are soft. Then, add a small amount of your mixture to the wrap. Lastly, add salsa and cheese to your fajita and roll your fajita before eating. Fruit Salad Grapes Melon Kiwi Strawberries Method Wash all of the fruit using cold water Next peel and chop the fruits Then place the fruits into a large bowl Place juice into the bowl and stir your fruit salad You are now ready to Serve your fruit salad Cheese 1.89 Onions 0.39p Wrap 0.75p Peppers 1.09 Mushroom 1.41 Salsa 0.69p Chick pea 0.33p Melon 1.69 Grapes 1.45 Strawberries 1.39 Kiwi 0.69p Seasoning 0.55p 12.32
Ingredients Sauce: 2 x tin tomatoes 1 x onion 3 x carrots 3 x celery 2 x garlic cloves 1 tbsp. oil 1 tbsp. herbs Salt and pepper Equipment Chopping boards Sharp knives Tin opener Pizza: 300g flour Tsp salt Wooden spoon Saucepan Blender Packet dried yeast 200ml warm water Baking tray 1 tbsp. oil Bowl Cheese Scales
Method Sauce: 1) Finely chop the onion, carrots, celery and garlic. 2) Add 1 tbsp. oil to a pan and heat. 3) Gently cook the onion, celery and carrots for 5-10 minutes (until soft), then add garlic for another minute. 4) Stir in tinned tomatoes, herbs, salt and pepper. 5) Simmer for 10-15 minutes. Dough: 1) Put the flour in a bowl and stir in the yeast and salt. 2) Add warm water and oil then mix. 3) Flour a work surface then knead the dough for 5 minutes. 4) Divide the dough into 4 balls. 5) Roll out thinly with a rolling pin. 6) Place the pizza bases on a floured baking tray. Making the pizza: 1) Preheat the oven to 200 degrees. 2) Prepare the vegetables for topping (slice peppers and mushrooms, drain sweetcorn). 3) Spread tomato sauce over the base. 4) Sprinkle cheese on top. 5) Decorate with vegetable toppings. 6) Bake for c.15 mins until dough is cooked through.
Sauce: Pizza:
Sauce Method Dough Making the pizza
3) Flour a work surface then knead the dough for 5 minutes. Sauce: Method Method 1) Finely chop the onion, carrots, celery and garlic. 2) Add 1 tbsp. oil to a pan and heat. 3) Gently cook the onion, celery and carrots for 5-10 minutes (until soft), then add garlic for another minute. 4) Stir in tinned tomatoes, herbs, salt and pepper. 5) Simmer for 10-15 minutes. 6) Blend till smooth. Dough: 1) Put the flour in a bowl and stir in the yeast and salt. 2) Add warm water and oil then mix. 4) Divide the dough into 4 balls. 5) Roll out thinly with a rolling pin. Making the pizza: 1) Preheat the oven to 200 degrees. 2) Prepare the vegetables for topping (slice peppers and mushrooms, drain sweetcorn). 3) Spread tomato sauce over the base. 4) Sprinkle cheese on top. 5) Decorate with vegetable toppings. Tinned tomatoes Onion 35p 15p Ingredients Sauce: 2 x tin tomatoes 1 x onion 3 x carrots 3 x celery 2 x garlic cloves 1 tbsp. oil 1 tbsp. herbs Salt and pepper Pizza: 300g flour Tsp salt Packet dried yeast 200ml warm water 1 tbsp. oil Cheese Vegetables for topping Carrots 21p Celery 55p Garlic 18p Oil 1 Herbs 49p Salt and pepper 1.06 Flour 40p Yeast 28p Cheese 1.04 4.72
This meal costs around 4.86 for a family of 4.
Method Ingredients Couscous Cube of vegetable stock Parsley 1 Carrot 1 Cauliflower Couscous 70p Vegetable stock cubes 50p Parsley 70p 1 carrot 6p 1cauliflower 1 1 red pepper 55p Feta cheese 1.35 4.86
Class Vancouver s Healthy Meal Pasta Arrabiata Ingredients 1 Onion 2 red peppers 2 cloves of garlic 1 tin of tomatoes 1. Carefully chop onion, red peppers, garlic and basil with a knife. 2. Fill a large saucepan with water and bring to the boil. 3. Heat up oil in a frying pan at half heat. 4. Add peppers, onion and garlic. Stir for 5 minutes. Make sure they don t burn! 5. Add the dried oregano. Stir for one minute. 6. Add the tin of tomatoes and stir. 7. Put the pasta in the boiling water and cook for 10 minutes.
Pasta Arrabiata 1 onion 2 cloves of garlic 1 Tsp dried oregano 2 red peppers 1 tin of chopped tomatoes 1 Tbsp olive oil Method 1. Chop onion, garlic, red peppers and basil. 2. Fill a large saucepan with water and bring to boil 3. Heat olive oil in a frying pan 4. Add peppers, onion and garlic to frying pan. Stir for 5 minutes 5. Add oregano. Stir for 1 minute. 6. Add tin of tomatoes and stir. 7. Put the pasta in the boiling water and cook for 10 minutes stirring occasionally. 8. Once the pasta is cooked use a colander to drain. 9. Mix pasta and sauce together to serve. 1 tin chopped toms 35p Penne pasta Onion 30p 48p Jamaican Fruit Bowl melon Tin of pineapple chunks 2 Bananas Method 1. In a mixing bowl stir together the sugar and orange juice until the sugar dissolves. 2. Put the banana and lemon juice in a small bowl and stir together. 3. Put all of the fruit into the bowl of orange juice and stir together. Garlic 39p Olive oil 1.50 Fresh basil 69p 2 peppers 78p Oregano 49p Orange juice 55p Lemon juice 33p Pineapple chunks 65p Bananas 88p Melon 77p 8.16
Quorn pasta bake Ingredients Pasta Carrots Onion Mushroom Oil Cheese Garlic Method 1) Put pasta in a pan of boiling water and simmer for 15-20 minutes 2) Chop vegetables into small pieces 3) Pour oil into a pan 4) Add veg and fry until softened 5) Add the Quorn mince 6) Add the tinned tomatoes 7) Add herbs and garlic 8) Add tomato puree 9) Drain cooked pasta and add to Bolognese mixture 10) Grate cheese on top Pasta Carrots Onion Mushroom Oil Cheese Garlic 1.00 1.00 0.75 1.00 1.20 2.00 0.90 7.85
Stuffed Jacket Potato Ingredients Jacket potato Cheese Spring onion Herbs Pepper Butter Sweetcorn Method 1) Wash the jacket potato 2) Prick potato with fork several times and cook in microwave 3) Grate cheese 4) Wash and chop the sprig onion, herbs and peppers 5) Scoop out potato from the skin with a small spoon 6) Mash the potato in a bowl 7) Mix together potato, spring onion, herbs, peppers and sweetcorn 8) Stuff back inside the skin 9) Bake in the oven for 15 minutes or until Jacket potato Butter Peppers Herbs Spring onion Cheese Sweetcorn 1.00 1.60 1.15 0.70 0.55 2.00 0.50 7.50
Pasta Primavera Ingredients Serves 4 people 350g fettucine or pasta of your choice 300g peas 150g green beans 2 peppers 1 red onion 15g butter 1tbsp olive oil 10 cherry tomatoes 2tbsp lemon juice 1tbsp olive oil 4tbsp crème fraiche Optional 1tbsp Dijon mustard sprinkling of cheese basil leaves
Method 1. Add 350g pasta to a pan of lightly salted boiling water. Simmer for 11-13 mins. 2. Whilst pasta is simmering, chop an onion into small pieces and cut 10 cherry tomatoes in half. 3. When the pasta is done, drain and return to the pan. 4. Put peas and beans in another pan and cover with boiling water. 5. Bring back to a boil and simmer for 4 mins then drain. 6.Heat up a pan with 15g of butter and 1tbsp of olive oil and add the onion until it is soft but not brown 7.Add the cherry tomatoes and pepper and cook for a further 1 minute 8.Mix 2tbsp lemon juice, 1tbsp olive oil, 4tbsp cre me frai che and 1tbsp Dijon mustard in a bowl to make your sauce. 9.Add to the pasta with all the veg and mix together. Reheat. 10.Serve with a sprinkling of cheese, basil leaves
Banana & Passionfruit Pavlova Ingredients Serves 6-8 people Pack of ready made meringue nests 480 ml double cream 4 bananas, thinly sliced diagonally Pulp 8 passionfruit Mint leaves, to decorate Method 1.Whip cream with an electric beater until soft peaks form. 2.Scoop out the middle of passion fruits into a bowl. 3.Break meringues into large pieces and place in big
When the pasta is done, drain and return to the pan. Pasta Primavera Ingredients Serves 4 people 350g pasta of your choice 300g peas 150g green beans 2 peppers 1 red onion 15g butter 1tbsp olive oil 10 cherry tomatoes 2tbsp lemon juice 4tbsp crème fraiche.method Add 350g pasta to a pan of lightly salted boiling water. Simmer for 11-13 mins. Whilst pasta is simmering, chop an onion into small pieces and cut 10 cherry tomatoes in half. Put peas and beans in another pan and cover with boiling water. Banana & Passionfruit Pavlova Serves 6-8 people Pack of ready made meringue nests 480ml double cream 4 bananas, thinly sliced diagonally Pulp 8 passionfruit Mint leaves, to decorate 1. Whip cream with an electric beater until soft peaks form. 2. Scoop out the middle of passion fruits into a bowl. 3. Break meringues into large pieces and place in big dish. 4. Top meringue with cream. And arrange banana slices over cream. Drizzle with passion fruit pulp. Decorate with mint leaves. Pasta Peas Green beans Peppers Onion Butter Olive oil Cherry tomatoes Lemon Crème fraiche Dijon mustard Meringue nests Passion fruits Double cream Bananas Mint leaves
Quorn cottage pie Ingredients Potatoes Butter Onion Mushroom Quorn Mince Frozen Pea s Frozen carrots Olive oil Method 1) Peel the potatoes 2) Boil the potatoes 3) Finely chop the onion 4) Wash and chop mushrooms 5) Add oil to wok 6) Fry onion until soft 7) Add Quorn mince, frozen vegetables and stock 8) Mash potatoes, add butter and milk 9) Spoon mashed potatoes over mince mixture 10) Cook in oven for 15-20 minutes
Quorn chilli with a jacket potato. Equipment: Bowl Frying pan Knife Cooker Measuring jug Colander Chopping board Tea spoon Wooden spoon Weighing scales Fork Ingredients: Vegetable oil ( 1.00) Handful of Quorn mince- (bag 2.00) 1 pepper, diced- (bag 1.00) 1 onion, diced- (bag 79p) 70g kidney beans- (tin 60p) 200g tinned tomatoes- (tin 45p)
Method 1. Wash the potato and pierce with a fork then place in the oven. 2. Dice the onion and pepper in to small pieces. Heat the oil in a frying pan, then add the onion and peppers and fry for 5 minutes. 3. Add the Quorn mince and spices, cook for 5 minutes. 4. Then add the tomatoes and passata, cook for 10 minutes. 5. Add the kidney beans and cook for another 10 minutes. 6. Leave to cool. Red