Food Fit. Get your menu into shape

Food Fit Get your menu into shape Autumn/Winter 2014

Food Fit: An introduction Alternative Grains This year has seen the boom of calorie capped menus, driven by health-conscious consumers who increasingly expect to be able to make informed decisions while eating out of home. So, get your menu into shape this year with these three food fit trends: Enjoy! 1. Alternative grains: Allergen-aware consumers are increasingly seeking alternatives to wheat. People following a gluten-free diet should opt for gluten-free options such as millet, corn, quinoa and polenta. 2. Oily Fish: Health-conscious consumers are driving a rising demand for oily fish on menus. Fresh tuna and salmon are popular choices, while cheaper, lesser-known alternatives include zander and bonito. How to bring the trend to life: Three top tips 1. Variety is the spice of life: Gluten-free doesn t mean taste-free, so make sure you include a range of delicious options such as quinoa or polenta which are changed on a regular basis. 2. Go the whole hog: We ve all heard of meat-free Mondays but what about wheat-free Wednesdays? 3. Make it clear: Customers need to know that you are catering for everyone and making their visit as enjoyable as possible. Clearly label gluten-free dishes so your waiting staff don't have to explain each dish. 3. Asian Accession: Pan-Asian cuisine using fresh produce and low-fat proteins can contribute to a healthy lifestyle. Try offering light simple broths or small noodle salads at lunchtime to attract those watching the calories. Read on for top tips on bringing these trends to life within your operation. All recipes within this guide are capped at 600 calories per main meal and 300 calories per individual dessert for delicious food that can be enjoyed any time of the day. Nestlé Professional Top Tip Pizza, pasta and bread are popular staples in any restaurant, but for people who suffer from coeliac disease, gluten-free options are essential. These can also be enjoyed by those looking to follow a healthy, gluten-free diet. Rachel Bradford Nutritionist Nestlé Professional

Root Vegetable Quinoa Casserole 250g long-grain rice, rinsed 250g quinoa, rinsed 1 large onion, diced 2 cloves garlic, minced 250g butternut squash, peeled and diced 250g carrot, peeled and diced 1ltr water 1. Toast the brown rice and quinoa in a large pan over a medium-high heat, stirring constantly for 8-10 minutes or until lightly browned. Remove from heat. 2. In a large baking dish, combine the onion, garlic, squash, carrot, water and mushroom liquid concentrate. Stir in the toasted rice and quinoa mix, as well as the dried herbs. Millet Gra nola Prep time: 10 mins Cook time: 40 mins Total time: 50 mins 213 11% 6.3g 7% 200g gluten-free rolled oats 50g uncooked millet 25g MAGGI Coconut Milk Powder 15ml olive oil 1tsp ground cinnamon ½tsp ground cloves 50ml honey 100g dried fruit (we suggest cranberries and raisins) 80g nuts and seeds (we suggest 40g chopped pecans, 20g pumpkin seeds and 20g sunflower seeds) 2.2g 3% Cook time: 60 mins Total time: 80 mins 1tbsp MAGGI Mushroom Liquid Concentrate 1tsp dried sage 1tsp dried savory (if unavailable, use herbes de Provence) 50g fresh parsley, chopped ½tsp grated orange zest 3. Cover and bake in an oven preheated to 190 C for 50 minutes. Uncover and bake for about 10 minutes, or until grains and vegetables are tender and the liquid has absorbed. Fluff with a fork and stir in parsley and orange zest. For a meatier main, serve alongside some roasted pork sausages. 0.3g 2% 0.38g 1. Mix oats and millet in a large bowl and spread on to a lined baking sheet. Bake for 15 minutes in an oven preheated to 150 C/300 F. 2. While this is baking, mix the coconut milk powder, oil, cinnamon, cloves and honey. 3. Add the cooked oat millet mixture to the coconut oil and stir thoroughly. Spread out mixture on a lined baking sheet and bake for 25 minutes, stirring halfway through. 4. Remove from oven and allow to cool for 5 minutes. Break up the granola with a large spatula or wooden spoon. 5. Mix in the dried fruit, nuts and seeds. Serve over natural yoghurt with fresh fruit. Grilled Parmesan Polenta with Neapolitan Sauce 1. In a large pan, mix the vegetable liquid concentrate with the boiling water and bring to a simmer. Reduce the heat and slowly whisk in the polenta, continuing to stir until the mixture begins to thicken up, 2-3 minutes. Add the rosemary and Parmesan. 1. Pour the polenta into a lined and greased 8 springform baking tin and refrigerate for 2 hours to set. 2. Preheat a grill and, when ready to make the polenta, remove from the baking tin and cut into 20 slices. Lightly brush each side of the polenta slice with olive oil then pan sear until golden brown, about 2 minutes on each side. 3. Heat the tomato sauce in a saucepan. Prep time: 15 mins Cook time: 30 mins Total time: 45 mins 30ml MAGGI Vegetable Liquid Concentrate 1Ltr water 200g quick cook polenta 2tsp rosemary, finely chopped 100g Parmesan cheese, grated 1tsp olive oil 800g MAGGI Rich & Rustic Tomato Sauce Handful fresh basil, cut into fine ribbons 4. Serve two slices of polenta per person as a starter, or more as a main dish. Ladle some tomato sauce over the top and garnish with ribbons of fresh basil. 115 6.5g 7% 5.5g 8% 2.3g 1.33g 22% For a meatier version of this dish, make a simple Bolognese sauce by adding minced beef or pork to the tomato sauce. 222 11% 11.4g 9.2g 2.7g 14% 0.08g 1%

Fish Dogs Oily fish Top tips on bringing this trend to life 1. A fish for any occasion: Oily fish can be grilled, baked, steamed, and even BBQ d. Try Asian-style griddled salmon as a pescatarian alternative to a burger. 2. Make it child-friendly: Getting children to eat fish can be particularly challenging, so tap into the family market by creating a fun dish like Fish Dogs. These appeal to children and can contribute to a healthy heart, of which parents will approve. 3. Keep it simple: Operators need only add a touch of lemon and dill to grilled salmon for a great starter or main for health-conscious consumers. Highlight sustainable sourcing to command a higher price point. Nestlé Professional Top Tip The incredible versatility of oily fish makes it a perfect menu staple for any operator. As colder months start to draw in swap fish salads for a delicious South East Asian fish curry to appeal to diners looking for something a little more substantial. Justin Clarke, Development Chef, Nestlé Professional 1. Combine the mashed potato flakes and the cold water in a large bowl. Whisk for 30 seconds then set aside for 3 minutes to thicken. 2. Reconstitute the mash by whisking again then gently fold in the flaked salmon and cheese. 3. Place the mash mix into a piping bag with a 1.5 opening. Pipe long sausages of mash onto a lined baking tray and place into the fridge to firm. 4. Once firm, cut the mash into croquettes (fish dogs) approximately 3 in length. 335 17% 3.9g 4% 8.8g Cook time: 10 mins Total time: 30 mins 200g MAGGI Mashed Potato Flakes 850ml cold water 300g salmon, cooked and flaked 100g reduced fat cheddar cheese, grated 2 eggs, beaten 100g MAGGI Lemon & Herb Crunchy Bake 10 hot dog rolls Rocket, for garnish 5. Dip each fish dog into the beaten egg mix then roll in the Crunchy Bake, ensuring it is well coated. 6. Return the fish dogs to the baking sheet and bake for 10 minutes in an oven preheated to 190 C. 7. Remove from the oven, place into a roll alongside some fresh rocket and serve. s Serve with MAGGI Devil s Jam for a sweet chilli heat. 3.1g 1 1.34g 22% Make this into a lighter meal by omitting the hot dog bun and serving on a bed of salad leaves with a zingy lemon dressing.

Grilled Mackerel Salad with Vietnamese Dressing Pan-Asian Cooking time: 5 mins Total time: 25 mins 10 fresh mackerel fillets with skin 4 tbsp cold-pressed rapeseed oil 2cm pieces fresh ginger, finely shredded 4 cloves garlic, crushed 6 celery sticks, sliced on the diagonal 8 spring onions, sliced on the diagonal 8 small pak choi, leaves separated and stalks sliced 400g beansprouts 2 bunch of red radishes, washed and trimmed For the Vietnamese dressing: 4 red chillies, deseeded and chopped 5 garlic cloves, crushed 4 tbsp brown sugar 2 tbsp rice vinegar Juice of 2 large or 4 small limes 3 tbsp MAGGI Asian Liquid Concentrate 4 tbsp rapeseed oil 1. Preheat the oven to 240 C/fan220 C/gas 9. Run your finger along the middle of the mackerel fillets to check for any pin bones. Remove them with tweezers. 2. Rub the fillets with half the rapeseed oil and lay, skin-side up on a roasting tray lined with baking paper. Bake the fish for just 3-4 minutes, or until just cooked through. Set aside to cool. 3. Heat the remaining rapeseed oil in a large wok and fry the ginger and garlic briefly until just soft. Add the celery slices, spring onions and pak choi stalks for 1 minute. 4. Add the beansprouts and stir-fry for 1 more minute. Fold in pak choi leaves, let them wilt, then remove from the heat and spread the vegetables out over a large bowl or plate to cool. 5. For the dressing, mix all of the ingredients together in a small bowl. 6. Discard the skin from the fish and flake large pieces into the vegetables. Fold in the radishes and reserved leaves. Drizzle the dressing over the salad to taste. 535 27% 10.8g 37.0g 53% 6.3g 32% 0.47g 8% Top tips on bringing this trend to life 1. Regional variation: Asian food is both extensive and exciting to explore so offer tapas-style dishes whereby consumers can choose everything from Indonesian satay skewers to Japanese gyoza. 2. Experiment with desserts: Create a point of difference by adding an Asian twist to desserts; add a little coconut milk to a panna cotta or rice pudding or go all out with something totally different such as chia seed, coconut and mango pudding. Sticky Coconut Rice 300g MAGGI Coconut Milk Powder 1.2Ltr water 500g basmati rice 1tsp sunflower oil (3g) 1. Prepare the coconut milk by whisking the coconut milk powder into the water. Set aside. 2. Rinse the basmati rice under the tap until the water runs clear. 3. Heat the sunflower oil in a pan and add the rice, stirring to ensure the grains are coated in oil. Pour in the coconut milk and bring to the boil. Cover the pan tightly and reduce 374 19% 2.2g 2% 19.1g 27% Nestlé Professional Top Tip The UK love affair with Asian food shows no sign of ending. It s as easy as offering a miso style soup as a starter, which is easy-to-make, costeffective and taps into the trend for healthy eating at the same time. Prep time: 5 mins Cook time: 4 hours Total time: 20 mins 17.6g 88% Darren Chapman, Development Chef, Nestlé Professional heat to a low simmer. Cook, without lifting the lid, until the grains have absorbed the liquid. 4. Remove from pan from the heat and use a fork to fluff the rice grains. Leave to stand for 5 minutes before serving. Serving suggestion Garnish the coconut rice with some thinly sliced and deseeded chillies, chopped fresh mint or coriander, and some toasted peanuts. Try wrapping individual portions of rice in strips of banana leaves for eye-catching presentation. 0.1g 2%

South East Asian Fish Curry Vegetarian Ramen Cook time: 5 mins Total time: 15 mins Cooking time: 20 mins Total time: 40 mins for the curry paste ½tsp chili powder 1tsp ground cumin 1tsp ground coriander ½tsp white pepper 25g medium red chillies, seeds removed and finely diced 225g chickpeas (drain weight from 400g tin), washed and drained 100g red onion, chopped 10g fresh coriander, chopped ½ lime, squeezed 1tsp caster sugar 1tbsp MAGGI Asian Liquid Concentrate for the curry 75g MAGGI Coconut Milk Powder 650ml water, divided 25ml vegetable oil 150g red onion, thinly sliced 80g red pepper, thinly slice d 250g MAGGI Rich & Rustic Tomato Sauce 500g salmon, diced 250g pollock, diced ½ lime, squeezed 10g fresh coriander, chopped 1. Combine all of the curry paste ingredients in a food blender and pulse until smooth. 2. In a separate bowl, whisk the coconut milk powder with 150ml warm water and set aside. 3. Heat the vegetable oil in a large pan over a medium heat and add the onions and peppers, cooking for around 10 minutes until they are soft and golden. Stir in the curry paste and cook for a further 5 minutes. 4. Add the tomato sauce followed by the coconut milk and simmer for 20 minutes. Check the seasoning and consistency of the sauce. 5. Add the salmon, pollock and lime juice to the sauce and simmer for a further 5 minutes until the fish has just cooked. Stir in the chopped coriander before serving. Keep this dish authentic by serving with nasi (steamed rice). 247 5.1g 14.3g 20% 5.8g 29% 0.66g 11% 750g buckwheat soba noodles 4 litres boiling water 2tbsp MAGGI Asian Liquid Concentrate 2tbsp MAGGI Vegetable Liquid Concentrate 500g tenderstem broccoli, steamed 500g sugarsnap peas, steamed 5 pak choi, chopped and steamed 4 red chillies, deseeded and finely sliced Bunch spring onions, sliced 4cm fresh root ginger, cut into fine matchsticks 1. Cook the soba noodles in a pan of boiling water for 2-3 minutes. Rinse and divide amongst 10 ramen bowls. 2. Prepare the stock by stirring the liquid concentrates into the boiling water. 3. Add the steamed broccoli, sugarsnap peas and pak choi to the noodle bowls and top with the ramen stock. 4. Garnish with chillies, spring onions and fresh ginger matchsticks. Using buckwheat soba noodles keeps this dish gluten free 122 4.6g 5% Chia Seed, Coconut and Mango Pudding Prep time: 10 mins Set time: 4 hours 200g MAGGI Coconut Milk Powder 800ml warm water 100g chia seeds 100g clear honey ½tsp cinnamon 50g MAGGI Coconut Milk Powder, toasted, for garnish 1 large mango, diced 50ml mango coulis 276 14% 11.8g 1.1g 1% 18.6g 27% 0.1g X% 2.45g 41% 1. Pour the coconut milk powder and warm water into a bowl and stir to make the coconut milk. Add the chia seeds, honey and cinnamon and whisk until evenly distributed. 2. Decant into serving dishes and place in the fridge for at least 4 hours, or until the chia seeds have expanded. 3. Combine the fresh diced mango with the mango coulis. 4. To serve, top the chia puddings with mango and toasted coconut milk powder. 15.0g 75% 0.08g 1% Try adding tofu to add protein to this dish whilst keeping it vegetarian. Customise this dessert by offering a range of fruit toppings to your customers. Try raspberries, chopped pineapples or kiwi instead of mango.

Yoghurt Panna Cotta with Honey and Blueberries Prep time: 15 mins + 30 mins setting time Cook time: 5 mins Total time: 50 mins 100ml honey 350ml semi-skimmed milk 350ml whipping cream 120g NESTLÉ Docello Panna Cotta Mix 100g Greek or natural yoghurt Fresh blueberries, to serve 1. Divide the honey amongst the serving containers/pots and set aside. 2. Place the milk and cream into a pan and bring to the boil. 3. Stir in the panna cotta powder whilst still on the heat and whisk back to the boil. 4. Add the Greek or natural yoghurt and whisk until fully combined. 5. Pour the panna cotta mixture into the serving containers and chill until set. 6. Top with fresh blueberries before serving. Add a final drizzle of honey before serving. 249 26.8g 30% 13.9g 20% 11.9g 60% 0.20g 3% For a more intense honey flavour, add a tablespoon of honey to the panna cotta mix when stirring in the yoghurt. Click on the logos below for more information, ideas and inspiration from MAGGI, CHEF, DOCELLO and CARNATION