List of recipes Spiced apple compote with thick yoghurt Mango and banana sunrise smoothie Iced melon, cucumber and basil smoothie Fruit and seed energy bars Lemon soufflé cakes Egg noodle and sesame chicken salad Turkey escalope with lightly spiced vegetables Fruity, vegetable couscous Homemade fish fingers Lamb Kofte kebabs Lemon and ginger chicken Ratatouille Seared Thai salmon with broccoli Warm toasted Italian bread and tomato salad Chocolate caramel shortbreads Pineapple in ginger syrup Cinnamon teacake Crunchy apple and blackberry crumble Leader s note: You do not need to print all the recipes at once; choose a selection or choose relevant meal time recipes.
Spiced apple compote with thick yoghurt Bramley apples are delicious and seasonally available in the UK from November until March. This recipe is great for breakfast and full of goodness! 4 large Bramley apples 150g caster sugar 1 teaspoon ground cinnamon 1 lemon finely grated zest and juice 1 orange finely grated zest and juice 250g thick Greek yoghurt To garnish: Clear honey, toasted seeds if available, grated nutmeg Preparation: Place the apples, sugar, cinnamon, lemon and orange zest and juice in a saucepan Bring to the boil Reduce the heat and simmer gently for 10-12 mins until you have a thick apple stew the mixture should be nice and thick and not too wet Remove from the heat and allow to cool If using seeds such as sunflower seeds, fry them lightly in a little olive oil and allow them to cool To serve: Spoon the chilled purée into individual glass dishes and top with a large blob of yoghurt. Finish with some seeds and a drizzle of honey. Serves: 4
Mango and banana sunrise smoothie 1 cup orange juice ½ cup chopped mango ½ ripe banana 2 tablespoons yoghurt Preparation: Place all the ingredients in a blender Blend until smooth Serves: 2
Iced melon, cucumber and basil smoothie A great treat at any time of day, especially in the summer. A quick, easy and healthy smoothie will be a real hit with family or friends! 1 small ripe melon (Galia, Charentais or honeydew are perfect) 1 cucumber, peeled and chopped 8 basil leaves 4 tablespoons of Greek yoghurt 2 tablespoons clear honey 1 cup of ice cubes Preparation: Cut the melon in half and scoop out the seeds Using a spoon, scoop the flesh into a food processor or liquidiser Add the cucumber and lime juice and blitz well Add the basil, yoghurt, honey and ice cubes Blend until smooth Pour into tall glasses to serve Serves: 4
Fruit and seed energy bars Delicious for breakfast or any other time of day for a boost! These bars have a great texture and flavours with a sweet finish. You can try all sorts of different seeds or fruits! To make 18 pieces: 100g sunflower seeds 100g sesame seeds 100g pumpkin seeds 50g semi-dried blueberries 50g dried cranberries Preparation: 50g raisins 100g porridge oats 2 tablespoons soft brown sugar 1 teaspoon ground cumin seeds 150g unsalted butter, cut into small cubes Serves: 6 Pre-heat the oven to 180 C / 350 F / Gas Mark 4 Line a 24cm / 10in square baking tin with baking paper Place the seeds, fruit, oats, sugar and spices in a large bowl and mix well Put the condensed milk and butter into a bowl and place over a pan of gently simmering water Melt together until well blended and hot (this will take about 15 minutes) Stir the butter mixture into the fruit and seeds and mix well Spoon the mixture into the tin and pack down tightly with the back of a spoon Bake for about 20 minutes, until slightly golden Remove from the oven, cool and cut the bars
Lemon souffle cakes These are simply amazing: light and lemony flavoured little pancakes! Pile them high with fresh fruits in season and dust with a little icing sugar or drizzle with honey. To serve add: fresh strawberries or other berries, honey and icing sugar 180ml buttermilk 2 egg yolks 2 tablespoons lemon juice 3 teaspoons grated lemon zest 1 teaspoon vanilla essence 25g melted butter ¾ of a cup of plain flour 1 teaspoon baking powder 3 tablespoons caster sugar 1 pinch of salt 2 egg whites Place the buttermilk, egg yolks, vanilla, lemon juice and zest in a bowl and stir until combined Add the melted butter and mix well Sift the flour, salt and baking powder into a bowl, then mix in the caster sugar and make a well (a hole) in the centre. Stir the buttermilk mixture into the well (hole) and stir until just combined. Don t over-mix though! Place the egg whites into a clean bowl and whisk them until soft peaks form Gently fold the whites into the batter using a large metal spoon To cook, melt a little butter in a non stick frying pan over a medium heat and drop 2 tablespoons of the batter per pancake into the pan Cook until golden brown on each side Transfer to a plate and keep warm while repeating the process for the remaining batter Serve with fruits Tip: Buttermilk gives an amazing light finish and flavour to the batter but don t worry if you don t have any, just use normal pasteurised milk.
Egg noodle and sesame chicken salad (Page 1 of 2) The combination of chicken and noodles with a taste of the Orient and the crunchy texture of vegetables is an excellent dish: colourful, tasty, healthy and great for sharing go ahead and spoil yourself! 350g egg noodles 100g carrots, peeled 50g sugarsnap peas 125g beanshoots 30ml olive oil 4 x 125g boneless chicken breasts, skin removed 25g sesame seeds 50g spring onion 10g fresh coriander, roughly chopped Dressing: 70ml olive oil 100ml dark soy sauce 60ml sesame oil 1 clove garlic ½ teaspoon crushed ginger 1 tablespoon honey 40ml sherry vinegar Juice of ½ a lemon Salt, mill pepper
Egg noodle and sesame chicken salad (Page 2 of 2) Make the dressing by whisking all dressing ingredients together in a bowl and then add salt and pepper to taste Cook the noodles as per the packet instructions Refresh the noodles under cold running water and drain them Slice the carrots and sugar snaps thinly (get an adult to help here) and mix them with the noodles Remove from the heat, allowing to cool slightly Add the sesame seeds and half the dressing, toss to mix thoroughly Place the noodles in a salad dish and arrange the chicken on top Dress with the remaining dressing and the coriander leaves
Turkey escalope with lightly spiced vegetables 4 x 125g turkey slices 1 lime 5g fresh coriander 30ml olive or vegetable oil 1 onion 8g fresh ginger 1 clove of garlic 250g mixed seasonal vegetables, or a few of your favorites to make up the weight. Make sure the vegetables are peeled and washed and cut into dice, about the size of a sugar cube. Zest and juice the lime Place the lime zest and juice in a bowl, add the chopped coriander and half of the oil Place the turkey into the bowl and leave it to marinade for 30 minutes Peel the onion, ginger and garlic, add a little chilli powder, not to much Blend together with 2 tablespoons of water to form a paste Add the remaining oil to a pan, heat gently, and add the vegetables. Gently cook the vegetables without colouring Remove the turkey from the marinade, cook it by either pan frying or grilling, making sure that you cook thoroughly Place the vegetables onto a warmed plate or bowl, place the cooked turkey over the vegetables and serve
Fruity, vegetable couscous Couscous is an extremely useful ingredient that forms the base for many hot and cold dishes that are simple and quick to make. Any number of ingredients can be used: be creative and enjoy the results! 200g couscous 300ml vegetable stock 25g dried apricots 25g sultanas 100g diced mixed peppers (green, red, yellow) 100g courgette, diced 75g red onion, diced 30ml olive oil 50g black olives, stoned 2 tablespoons fresh coriander, chopped salt, pepper Preparation: Bring the vegetable stock to the boil in a pan Place the couscous in a large heatproof bowl and pour the hot stock over it Cover the bowl with cling-film and allow the couscous to stand and absorb the stock for 10 minutes In the meantime, fry the vegetables in a little olive oil until lightly browned Mix all the ingredients with the couscous, season lightly with salt and pepper and finish with coriander leaves Serve: as a salad, or add crumbled feta cheese and leaves for a tasty salad that goes well with grilled fish or chicken.
Homemade fish fingers Making fish fingers yourself is well worth the effort and they re great for kids and grown-ups! Use any firm fleshed fish from haddock to hoki and pollock. Even salmon works well! 500g skinless fish fillet with the bones removed Salt and white pepper ¼ teaspoon of paprika 80g flour for coating 1 large egg, beaten 100g fresh white breadcrumbs vegetable or corn oil for frying Cut the fish into eight pieces about 2cm x 8cm depending on the width of the fillets Place the flour in one dish, the egg in another and the breadcrumbs in a third dish Mix seasoning of salt, pepper and paprika into the flour Coat the fish in the flour, then in the egg, and finally the breadcrumbs, patting firmly to ensure crumbs stick well Heat the oil in a heavy pan and cook the fish fingers for 2 minutes on each side until they re nicely browned Drain on kitchen paper Serve: serve with tartare sauce, baked potato wedges and a tossed salad. Tartare sauce (for 4): Finely chop 25g of gherkins, rinse and finely chop 25g of capers. Mix them with ½ tablespoon of chopped parsley and add 6 tablespoons of mayonnaise. Season to taste with lemon juice and mill pepper.
Lamb Kofte kebabs This is a great dish for the barbecue or a family snack! Juicy sweet lamb with a hint of chilli. Serve your kebabs with warm pitta bread, a red onion, tomato and coriander salad or on a bed of rice. 500g minced lamb 175g onions, finely chopped 1 medium hot chilli, finely chopped ½ small bunch coriander, chopped 2 cloves garlic, crushed 1 teaspoon ground cumin ½ teaspoon ground ginger 1 tablespoon tomato puree 1 large egg, lightly beaten A squeeze of lemon juice Salt, mill pepper 150ml yoghurt 4 skewers (if they re wooden, soak them in warm water for 1 hour before using them) Place all the ingredients in a bowl and mix them very well Be careful with your hands: there s chilli in the mix so wash your hands well and don t wipe your eyes! (You could also wear gloves) Roll the mix into 4 even oval meatballs Put a skewer through the centre of each meatball and shape it into a longer sausage shape Heat a little oil on a large frying pan or griddle and cook the kebabs for about 8 minutes, until they re cooked through and making sure that you turn them occasionally to get an even colour all round Serve: if you don t have skewers, don t worry, shape and cook your kebabs either as burgers or small flat meatballs!
Lemon and ginger chicken A light and tasty dish, chicken is a good source of protein and this tastes delicious! Use chicken thighs for a more flavoursome result. The thighs can be skewered and cooked on a barbecue if you like! 8 chicken thighs, boneless 2 garlic cloves 30ml rapeseed or vegetable oil 10ml toasted sesame oil 80g fresh root ginger 2 lemons 60ml light soy sauce Salt, mill pepper Flat leaf parsley, chopped Trim any excess fat or skin from the chicken Crush the garlic, grate the ginger, add them to the lemon rind and place the lot in a bowl with the lemon juice Mix together with the soy sauce and oils Add the chicken and thoroughly coat with the marinade Cover and refrigerate for at least 2 to 3 hours Place the chicken on a non-stick tray with the marinade Cook for about 25 mins, basting the chicken occasionally with the juices Remove from the oven onto a platter, pour the juices over and finish by sprinkling the parsley on top Serve: with egg noodles and a crisp vegetable salad.
Ratatouille One of the classic vegetable dishes, Ratatouille will bring a smile to everyone who eats it! So colourful with a comforting texture that s bursting with the flavours of a warm summer s day, Ratatouille is delicious served as a vegetable dish, tossed into pasta, served alongside chicken, fish or lamb. 1 medium aubergine, large cubes (do not cut them until needed though!) 2 courgettes, cut into cubes 1 large onion, large dice 2 cloves garlic, crushed 1 green pepper, deseeded and cut into cubes 2 red pepper, deseeded and cut into cubes 1 yellow pepper, deseeded and cut into cubes 50g tomato purée 1 tin chopped tomatoes (good quality) Olive oil (for frying) 1 or 2 sprigs each of rosemary and thyme (remove the herbs from their stalks) Fresh or dried oregano Salt, mill pepper Basil leaves to serve Olive oil to serve Gently heat a little olive oil in a large, heavy based wide saucepan (or cook the vegetables in a frying pan in small batches to colour and add to a larger saucepan to finish) Add onions and garlic and fry lightly for 2-3 minutes with no colour While the onions are cooking, dice the aubergine into cubes Add the rest of the vegetables and herbs and cook for 15-20 minutes, stirring occasionally Add the tomato purée and mix thoroughly Add the chopped tomatoes, mix and allow to simmer gently for 10 minutes Season lightly with salt and pepper Bake for about 20 minutes, until slightly golden Serve with freshly torn basil leaves, and a drizzle of olive oil
Seared Thai salmon with broccoli A quick, tasty dish that is delicious and easy to prepare. 3 tablespoons Thai red curry paste 1 tablespoon groundnut oil 4 x 120g approx weight salmon fillets 1 tablespoon chopped root ginger 400g fresh broccoli, cut into florets 150g red onion, sliced 50ml dark soy sauce Rub curry paste over the salmon Heat a little oil in a non-stick pan and cook the salmon for a 4-5 minute each side, turning once until it is cooked through While cooking the salmon, heat the remaining oil in a wok Add the ginger and cook briefly Add the broccoli and onion Stir fry for 3-4 mins, until the broccoli and onion are almost tender Add the soy sauce and serve with the salmon
Warm toasted Italian bread and tomato salad Fresh, colourful, great textures and, of course, a real Italian flavour: perfect for any occasion! ¼ ciabatta loaf 60ml olive oil 1 clove garlic, crushed 450g fresh tomatoes (use different sizes) 1 bunch of basil leaves 1 tablespoon red wine vinegar 150g mozzarella (small or large mozzarella balls) Salt, mill pepper Preheat the oven to 200 C / 400 F / Gas Mark 6 Tear the ciabatta into bite-size chunks and place on a baking sheet Drizzle over 3 tablespoons of olive oil and toss the ciabatta with the garlic and some salt and pepper until well coated in the oil Bake for 10 minutes or until golden Cut any big tomatoes into chunks or quarters and any smaller ones in half Place them in a salad bowl Shred half the basil leaves finely and add to the tomatoes with the remaining whole basil leaves, vinegar and remaining olive oil Toss well and season with salt and mill pepper Finally, tear the mozzarella and scatter it over the salad with the toasted bread Toss and serve immediately
Chocolate caramel shortbreads Make new friends and wow your family with these amazing treats! 100g plain flour 150g butter, cut into pieces 90g caster sugar 250g condensed milk 2 tablespoons golden syrup 100g good quality plain chocolate Preheat the oven to 180 C / 350 F / Gas Mark 4 Grease a large loaf tin with a base about 20cm x 10cm Line the base and sides with a strip of baking paper Rub 75g of the butter into the flour in a bowl and mix in 40g of the sugar. Mix the lot to form a crumbly paste that starts to stick together Tip the mixture into the tin and use your fingers to press into an even, compact layer. Bake for 20-25 mins until pale golden around the edges and then leave to cool in the tin Put the condensed milk, the remaining butter, sugar and the syrup in a small, heavy-based saucepan and heat gently, stirring until the sugar dissolves Increase the heat and simmer, stirring vigorously for about 8-10 minutes until the caramel has darkened to a fudge-like colour Break the chocolate into a heatproof bowl and melt, either in the microwave or over a pan of gently simmering water Place on a wire rack and spoon the melted chocolate over the top Leave to set before cutting into sixteen triangles Tip: To check that the hot caramel will set, drop a teaspoonful into a jug of cold water. The caramel should then form a soft ball when rolled between the thumb and forefinger.
Pineapple in ginger syrup Here s a quick and easy dessert, bursting with flavour and so refreshing! 1 pineapple 100g golden caster sugar 30g root ginger, finely chopped Juice of 1 lemon 500ml good vanilla ice-cream 80ml chocolate sauce (optional) First prepare the pineapple: using a large serrated knife, slice off the top and bottom Stand the pineapple upright and slice off the skin Quarter the pineapple lengthways and slice out the central core Cut out any eyes and cut each quarter into thick slices before placing in a heatproof bowl Place the sugar, ginger and 200ml water in a small pan and bring to a gentle simmer Stir until all the sugar dissolves, then remove from the heat and add the lemon juice Pour the warm syrup over the pineapple and leave to cool. Cover and chill until ready to serve. Present in four glass tumblers or dessert dishes topped with the ice-cream and a generous helping of chocolate sauce if you like Break the chocolate into a heatproof bowl and melt, either in the microwave or over a pan of gently simmering water Place on a wire rack and spoon the melted chocolate over the top Leave to set before cutting into sixteen triangles
Cinnamon teacake The smell of cinnamon baking in a light sponge cake will have everyone gathering around you to get a taste! 60g butter 1 teaspoon vanilla extract 150g caster sugar 1 egg 150g self-raising flour 80ml milk 10g butter, extra, melted 1 teaspoon ground cinnamon 1 tablespoon caster sugar, extra Preparation: Serves: 10 Preheat the oven to 180 C / 350F / Gas Mark 4 or 5 Grease a deep 20cm round cake pan and line the base with greaseproof paper Beat softened butter, vanilla extract, sugar and egg in a small bowl with an electric mixer for about 8 minutes until very light and fluffy make sure you do this well as it will make the cake light and fluffy Using a wooden spoon, gently stir in the flour and milk Spread the mixture into the prepared cake pan Bake for 30 minutes Leave to stand for about 5 minutes before turning the cake top-side up onto a wire rack Brush the top of the cake with melted butter and sprinkle with the cinnamon and extra sugar Serve warm or cold, best eaten immediately! Tip: Change the cake s flavour by swapping the vanilla extract with another essence of your choice or beat two teaspoons of lemon or orange rind with the butter.
Crunchy apple and blackberry crumble This classic dish combines fruit with a delicious crumbly topping, and is guaranteed to go down well! 150g fresh or frozen blackberries 300g apples (Bramleys are great) Juice of ½ lemon 125g butter, softened, cut into small dice 60g porridge oats 40g flaked almonds 30g pumpkin seeds 70g plain flour 1 teaspoon ground cinnamon 80g soft brown sugar 120g caster sugar Preheat the oven to 170 C / 325 F / Gas Mark 4 Peel and core the apples, then dice them into medium (2cm) pieces Toss the apples with the lemon juice Add the blackberries and caster sugar to the mixture Mix well and transfer to an ovenproof dish In another bowl, combine the oats, almonds, pumpkin seeds, flour, cinnamon and brown sugar Add the diced butter and mix briefly with your fingertips to make a crumbly mix Place in the oven and bake for 25-30 minutes until crisp and golden Leave to rest for 5 minutes and serve with custard, cream or ice-cream Tip: If Bramley apples are not available, use a sweeter apple but only use 80g caster sugar.