2018

CHRISTMAS COOKBOOK Quick healthy tasty ideas for

* Christmas day & Xmas Left-overs * 2 Contents

Desserts Breakfast ideas – p3 Perfect porridge Tasty toast Little Christmas Puddings

Mince Pie Scones Chocolate Brownies Christmas Dinner – p4 Blueberry and Orange Trifle Starters: Prawn cocktail boats

Festive fruit Party Food Watercress and potato soup

Mains & sides: Basic Low Fat Dip Turkey Coleslaw Roast potatoes Potato Salad Roast parsnips Carrot and swede mash Chickpea Salad Brussel sprouts Apple and herb stuffing Gorgeous gravy Leftovers Potato Salad (see page) Dessert: Turkey Noodle Soup Festive fruit Mince pie scones Winter Vegetable Soup Chocolate pudding cakes Bubble and Squeak Cakes with Tomato Salsa Turkey and Parsnip Curry Leftovers – p14 Turkey and parsnip curry Turkey and vegetable pie Turkey soup

This booklet has been created by Bolton Health Improvement Team. For more info about our service and resources visit www.boltonft.nhs.uk Search for ‘Bolton Children’s Integrated Health & Wellbeing Service’ & then click ‘Health improvement team’. 3 Christmas - Breakfast

Get the big day off to a great start with a fun but hearty breakfast. This will help boost your energy levels, keep your blood sugars stable and spirits high through the excitement of the morning until dinner.

Perfect porridge Go for porridge oats with milk, and use raisins or sultanas and a selection of fresh or frozen berries to create some festive faces.

Tasty toast Go for a thick slice of wholemeal bread with your favourite topping. We love these ideas: Peanut butter, berries & walnuts, Spread, strawberries & banana, Fried egg with eggy bread. 4 Christmas Dinner - Starters

Try a light starter to get everyone ready for the main event.

Prawn cocktail boats Ingredients: 75g light mayonnaise 20g ketchup, dash Worcestershire sauce 200g cooked prawns Sprinkle of paprika Lemon slices Baby gem lettuce leaves (washed)

Method: 1. Measure out the mayonnaise, ketchup and Worcestershire sauce and mix them together in a bowl. 2. Add the prawns and mix until completely coated, then cover and pop in the fridge until ready to serve. 3. To serve, add a spoonful of the prawn cocktail mixture to lettuce leaves. 4. Sprinkle with paprika and serve with fresh lemon slices on the side.

Festive fruit These little watermelon Christmas trees will brighten the start of any Christmas lunch, adding a little goodness without filling people up. Simply cut the water melon into large inch thick slices then use a tree shaped cutter or a knife to create the trees. 5 Christmas Dinner - Starters

Potato and watercress soup (Serves 6)

Ingredients: 1 tablespoon vegetable oil 1 large onion, peeled and diced 1 large potato, peeled and diced 1 litre boiling water ½ vegetable stock cube 15g mint 250g watercress (stems removed) Black pepper

Method: 1. Heat the oil in a large pan and add the onion with some black pepper, cook for 5 - 10 minutes on a low heat. 2. Make up the stock by adding ½ stock cube to 1 litre of boiling water. 3. Add the potato and stock to the pan and bring to the boil, simmer for a further 10 minutes. 4. Roughly chop the watercress then add to the pan simmer for 2 minutes. 5. Add the mint and blend with a hand blender or food processor and serve.

Calories Sugar Fat Sat Fat Salt 25 1.1g 0.9g 0.1g 0.14g 6 Christmas Dinner - TURKEY

Choosing your Christmas turkey can be a fine art but consider the following top tips and you’ll smash it!

What size turkey should I buy? The size of the turkey will depend on how many people you are cooking for, Turkey budget and the size of your oven. You don’t want to buy a small turkey if you are catering for 12 people, or buy a large turkey that you can’t fit in your oven! . 5 kg turkey , preferably free-range or organic Use the following as a rough guide to provide plenty for the main event along . olive oil with a little extra for leftovers : • 6kg – serves 12-14 people . sea salt

• 3kg – serves 6 - 7 people • 7kg – serves 14-16 people . freshly ground black pepper • 4kg – serves 8-10 people • 8kg – serves 16-18 people . 1 clementine , halved • 5kg – serves 10-12 people • 9kg – serves 18-20 people . a few sprigs fresh rosemary What type of turkey should I buy? . 2 onions , peeled and roughly chopped This can depend on what your priority is, whether it is cost, time or welfare. . 2 sticks celery , roughly chopped Animal welfare: Turkeys fall into the following farming categories: . 2 carrots , roughly chopped • Standard indoor intensive: The most basic. Lowest welfare but Can have problems with poor welfare. cheapest option . The cheapest frozen turkey entries for 2018: • Higher-welfare indoor: Birds grown in barns Good welfare, with better welfare. Look for RSPCA Approved. affordable option . Cheapest! Asda Basted Extra Large British Turkey – £3.01 per • Free-range: A regulated EU term – sets kg

requirements for outdoor access and space. Highest welfare but most expensive . Tesco Mini Basted Whole Bird – £3.92 per kg • Organic: These birds have the same lifestyle as options . Sainsbury’s Small Basted Whole Turkey – £4.38 per kg a free-range, but are fed on 100% organic feed. . essential Waitrose Frozen Turkey – £4.50 per kg Fresh or frozen turkey? Depends on preference. You will need to buy a fresh turkey within 2 days of . Marks & Spencer Frozen Whole Oakham British Turkey – cooking which usually needs to be pre-ordered and picked up. A frozen £4.50 per kg turkey can be purchased in advance and stored in your freezer until needed if . you don’t have time to pre-order or pick up a fresh one. Frozen can be Read more at https://www.goodtoknow.co.uk/food/cheapest- cheaper but will need time to defrost thoroughly to avoid food poisoning. christmas-turkey-2013-where-to-buy-the-lowest-priced-bird-

Whole turkey or a turkey crown? from-9-99-96083#m5cfp35D3lE0JowG.99 Turkey crowns are basically a whole turkey with the legs and wings removed to give you a joint of white breast meat on the bone. It’s quicker to cook, easy . The cheapest fresh turkey entries for 2018: to carve, often cheaper in price and can reduce leftovers. . Cheapest! Asda whole basted turkey – £4.00 per kg . Tesco Whole bird (basted and non-basted) – £4.00 per kg (in- store only) . Sainsbury’s Whole Bird- between £4.13 per kg – £4.29 per kg . essential Waitrose White Turkey – £5 per kg . Marks & Spencer Whole Oakham British Turkey – £5 per kg . Read more at https://www.goodtoknow.co.uk/food/cheapest- christmas-turkey-2013-where-to-buy-the-lowest-priced-bird- from-9-99-96083#m5cfp35D3lE0JowG.99

. Cooking times The cooking times below are based on an unstuffed bird. It's better to cook your stuffing in a separate roasting tin, rather than inside the bird so that it will cook more easily and the cooking guidelines will be more accurate.

If you cook your bird with the stuffing inside, you need to allow extra time for the stuffing and for the fact that it cooks more slowly.

Some ovens, such as fan-assisted ovens, might cook the bird more quickly – check the guidance on the packaging and the manufacturer's handbook for your oven if you can.

As a general guide, in an oven preheated to 180ºC (350ºF, Gas Mark 4): . Allow 45 minutes per kg plus 20 minutes for a turkey under 4.5kg. . Allow 40 minutes per kg for a turkey that's between 4.5kg and 6.5kg. . Allow 35 minutes per kg for a turkey of more than 6.5kg. . Cover your turkey with foil during cooking and uncover for the last 30 minutes to brown the skin. To stop the meat drying out, baste it every hour during cooking.

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Top tips for planning, preparing and cooking your turkey: . Ensure your turkey is thoroughly defrosted before cooking - Check the defrosting time of your bird and plan this in advance. It can take 24 hours. . Check the weight and cooking time for your bird (see below) and plan what time you will need to get it in the oven by to be ready. Remember to allow extra time for preparing, resting and carving once cooked. . Take your defrosted turkey out of the fridge 30 minutes before cooking and pre-heat your oven to 180ºC (350ºF, Gas Mark 4). As a guide:

• 4-5kg – cook 2¼ to 2½ hours • 7-8kg – cook 3½ to 4 hours • 5-6kg – cook 2½ to 3 hours • 8-9kg – cook 4 to 4¼ hours • 6-7kg – cook 3 hours to 3½ hours • 9-10kg – cook 4¼ to 4½ hours

. Do NOT wash your turkey – washing meat spreads harmful bacteria around your kitchen – any bacteria will be killed during cooking. . Check for giblets (the gizzard, heart, liver or other small organs). They are usually supplied in an oven-safe plastic bag so remember to remove them before cooking. They can be discarded or used to make gravy. . We recommend cooking your stuffing separately rather than cooking inside the turkey as this can take longer. . Place your turkey into a large roasting tin. Cover the turkey in tin foil, sealing around the edges of the roasting tin and place into the oven. . To stop the meat drying out, baste the turkey at least once an hour. To do this, open the foil, scoop up the juices in the bottom of the tray and pour these over the top of the turkey. Then reseal and return to the oven. . Uncover your turkey for the last 30 minutes of cooking to brown the skin. . To check the turkey is cooked, pierce the turkey and/or press the thigh and check that any juices released run clear. Then cut deep into the meat to check it’s steaming hot all the way through with no pink meat left.

. Once cooked, transfer the turkey to a serving plate and preferably leave to rest and cool for 30 minutes before carving.

8 Christmas Dinner - Mains

Roast potatoes (serves 6)

Ingredients: 1.2kg potatoes (200g per serving) 2 tbsp vegetable/sunflower oil Herbs (dried or fresh thyme, rosemary or sage) Black pepper Optional – Roast with garlic cloves for added flavour

Method: 1. Pre-heat oven to 200°C/Gas mark 7. 2. Wash potatoes and slice into quarters leaving the skins on. 3. Add to a pan of boiling water, boil for 10 minutes until tender then drain. 4. Put a lid on the pan and shake a few times to fluff up the potatoes. 5. Add potatoes to a baking tray, pour over the 2 tablespoons of oil and massage over each potato to ensure they have a layer of oil on them. 6. Season with the black pepper and herbs, then roast in the oven for 45 minutes or until tender and golden brown.

Roast parsnips (serves 6)

Ingredients: 6 small parsnips 1 tbsp vegetable/sunflower oil 1 tbsp clear honey and pepper Calories Sugar Fat Sat Fat Salt 90 0.6g 2.0g 0.2g 0.2g Method: 1. Pre-heat oven to 200°C/Gas mark 7 2. Slice the parsnips lengthways into quarters, add to a baking tray. 3. Pour over the oil and massage over each parsnip until covered. 4. Lightly brush each parsnip with the honey and season with pepper. 5. Roast in the oven for 20 minutes, turning half way, until golden brown. 9 Christmas Dinner - Mains

Carrot & swede mash (Serves 6)

Ingredients: 6 medium carrots 1 small swede 2 tsp low-fat olive or sunflower based spread 1 tsp cinnamon, black pepper to taste

Method: 1. Wash, peel and chop the carrots and swede into cubes. 2. Add to a steamer or pan of boiling water and steam for 20 minutes or until tender. Drain if needed and return to the pan. 3. Add the low-fat spread, sprinkle of cinnamon and pepper and mash well.

Brussel sprouts (Serves 6)

Ingredients: 1 bag (500g) Brussel sprouts Pepper Water

Method: 1. Wash the sprouts then remove the stem and outer bruised leaves. 2. Cut an ‘X’ shape deep into the stem to allow faster cooking. Calories Sugar Fat Sat Fat Salt 3. Add sprouts to a pan in a single layer then cover with water. 51 6.1g 1.3g 0.2g 0.04g 4. Bring the pan to the boil then simmer for 5 minutes or until tender. 5. Continue to simmer until liquid has almost evaporated, then drain. 6. Season with black pepper if needed and serve.

10 Christmas Dinner - Sides Apple and Herb Stuffing

Ingredients: 1 eating apple 80g wholemeal breadcrumbs ½ small onion, finely chopped 1 egg 1 tbsp fresh herbs: parsley, thyme, sage or tarragon (chopped), black pepper

Method: 1. Peel and core the apple and finely chop. Finely chop the onion. 2. In a bowl, mix together the chopped apple, onion, fresh herbs and breadcrumbs and season to taste with pepper. 3. Crack the egg into a jug/cup and beat with a fork. 4. Gradually pour the beaten egg into the bowl and mix until it binds together. 5. Use to stuff your turkey or roll into stuffing balls and bake in the oven for 30 minutes, Gas Mark 4/ 180°C/350°F.

Gorgeous Gravy

Ingredients: Meat juices (saved from roasting the turkey) Water or leftover vegetable water ½ Chicken stock cube (reduced salt if possible), 1 tsp cornflour (optional)

Method: 1. Skim the fat layer off the saved meat juices with a spoon to leave behind the juice (which may now look like jelly). 2. Reheat the meat juices in a pan on a low heat and add any leftover vegetable water (or boiling water). 3. Sprinkle in ½ a chicken stock cube & a tsp of cornflour to thicken. 4. Increase heat and continue stirring until desired consistency.

Calories Sugar Fat Sat Fat Salt

185 4.0g 5.1g 1.3g 0.75g 11 Christmas Dinner - Dessert

It’s lovely to finish the day with something sweet but after all that food, a little bite might be all that’s needed

Festive fruit Fruit is sweet but light and can pack in a little added goodness. We love these ideas from our Christmas party food recipe book:

Watermelon trees (see page 4) Strawberry and spray cream Santa’s Marshmallow, banana, strawberry Santa’s Grape, banana slice, strawberry & mini marshmallow Santa's

Orange and berry trifle (Serves 6)

Ingredients: 6 slices fruit loaf 1 tin of mandarin oranges in juice 2 tablespoons fresh orange juice 200g fresh or frozen berries of your choice 350g custard (low fat tinned custard is fine) 1 can spray cream

Method: 1. Cut the slices of bread in half and line the dish. Pour the fresh orange juice over evenly so all the bread is soaked. 2. Drain the tin of mandarin oranges and layer over the bread, then sprinkle over a handful of your chosen berries. 3. Top the fruit with custard and then top the custard with spray cream. 4. Garnish the top with a berries and some grated orange zest. 12 Christmas Dinner - Dessert

Mince Pie Scones

Ingredients: Christmas scones 200g self raising flour 200g self-raising flour* 50g low fat vegetable spread 100g sweet mince meat 125ml skimmed milk 50g margarine* 100g sweet mince meat 4floz milk*

Method: Pre heat oven 220c Sieve the flour into mixing bowl, rub in 1. Preheat the oven to 220°C/Gas Mark 6. the margarine 2. Sieve flour into a mixing bowl, add fat spread and rub in with finger tips In separate bowl mix together the milk until the mixture resembles breadcrumbs. and mincemeat, pour onto the flour 3. In a separate bowl, mix together 115mls of the milk (leave some from mixture, combine ingredients together, brushing) and mincemeat and pour onto the flour mixture. (don’t over work). Turn out onto lightly floured board, roll 4. Mix the ingredients together to form a soft dough, careful not to over work. out until about 2cm thick. 5. Turn the dough out onto a floured surface and roll out until 2cm thick. ut out with scone cutter, place on a greased and floured baking tray, brush a 6. Use a cutter (preferably a Christmas shaped one) to cut out individual little milk on the top of each scone scones and place on to a greased and floured baking tray. Bake in a hot oven for 8-10 minutes until 7. Brush the top of each scone with the left over milk. golden and well risen 8. Bake in the oven for 8-10 minutes or until risen and golden in colour.

13 Christmas Dinner - Dessert

Chocolate pudding cakes (Makes 12)

Ingredients: 100g low fat vegetable spread (soft) 75g caster sugar 45g cocoa powder/drinking chocolate 45g white self raising flour For icing: 45g wholemeal flour 50g low fat vegetable spread ½ teaspoon baking powder 150g icing sugar 2 eggs 5ml water 1 teaspoon vanilla essence (optional) Cherries to top

Method: 1. Preheat oven to Gas 4/ 180°C/350°F and sit 12 bun cases in a bun tray. 2. Cream together the fat spread and sugar until light and fluffy. 3. Gradually beat in the eggs and vanilla essence, if the mixture starts to curdle, add a little flour. 4. Sift the remaining flour, baking powder and cocoa powder into a separate bowl then slowly fold this into the mixture with a metal spoon. 5. Spoon the mixture evenly into the 12 bun cases and bake for 15-20 minutes until well risen and firm to touch. 6. Remove from oven and allow to cool. 7. Add the soft fat spread to a bowl and beat until soft. 8. Gradually sift and beat in the icing sugar and then add enough water to make the icing fluffy and spreadable. 9. Spread the buttercream over the top of each cake and top with a cherry. Calories Sugar Fat Sat Fat Salt Alternative: Add green food colouring to the icing and pipe 234 22.6g 6g 2.0g 0.7g the buttercream on to the buns to create mini Christmas trees.

14 Christmas - Leftovers

Turkey and Parsnip Curry (Serves 4)

Ingredients: 2 tsp Vegetable Oil 2 Onions, Thinly Sliced 500g Parsnips, Peeled and Chopped 5tbsp Madras Curry Paste 400g Can Chopped Tomatoes 500g Boneless Cooked Turkey Cut into Chunks 150g Pot Low Fat Natural Yoghurt 320g Cooked Basmati Rice to Serve

Method: 1. Heat the oil in a saucepan, add the onions and fry gently for 10 minutes until they are soft and lightly coloured. Add the parsnips and stir well. 2. To make the curry, stir in the curry paste, add the tomatoes and stir well. 3. Add 1 ½ can of water and bring to the boil. Reduce the heat, cover and simmer for 15-20minutes until the parsnips are tender. 4. To finish, stir in the turkey chunks, cover the pan again and simmer for a further 5 minutes until the turkey is heated through. 5. Remove from the heat. Lightly swirl in the yoghurt and serve with the basmati rice.

Extra tips:  You can add other vegetables – potatoes, carrots, celeriac and squash  Add a can of chickpeas or lentils with the turkey to bulk it out Calories Sugar Fat Sat Fat Salt  Toss in a few handfuls of frozen peas or spinach leaves just 3 minutes before the end of cooking time 100 2.7g 3.0g 0.7g 0.21g

15 Christmas - Leftovers

Turkey and vegetable pie (Serves 4)

Ingredients: 300g plain flour* 150g butter* Cold water

Pie filling: 1 onion, sliced 300g leftover cooked turkey 400g leftover cooked vegetables, cut into large chunks 400ml leftover gravy

Method: 1. Make pastry by rubbing fat into flour and adding enough cold water to bind together – alternatively buy readymade. Healthier option top with mashed potato and cauliflower. 2. In a non-stick pan cook the onion with teaspoon of oil or a knob of butter, cook until soft – not brown, add the chopped meat and vegetables and cook for 2 minutes. Now add the leftover gravy, mix together and warm through gently 3. Tip the filling into pie dish and either cover with pasty or mash topping. 4. Bake in the oven for approx. 20 minutes or until pastry cooked and potato topping browned. 16 Christmas - Leftovers

Perky turkey soup (serves 4-6)

Ingredients: 1 tsp olive oil, 1 large onion chopped 1 red pepper seeded and sliced into thin strips 2 teaspoon ground coriander, ½ teaspoon chilli flakes 3 tablespoon basmati or long grain rice 900ml reduced salt chicken stock* 200g cooked turkey thigh meat, cut into thin strips 1 x 410g can chickpeas, drained and rinsed Handful fresh coriander, washed and chopped

Method: 1. Heat the oil in a large pan, add the onion and cook on a low heat for 5 minutes whilst stirring. Add red pepper, coriander, chilli flakes and rice. 2. Cook for 1 minute then pour in the stock, stir in the turkey and chickpeas. 3. Bring to the boil, cover and simmer for 10-15 minutes, or until the vegetables and rice are cooked. Garnish with fresh coriander and serve.

Turkey Noodle Soup (serves 4)

Ingredients: 4 small chopped carrots 140g medium egg noodles 200g shredded turkey Calories Sugar Fat Sat Fat Salt 200g frozen peas or leftover vegetables ½ reduced salt chicken stock cube in 1 litre boiling water 63 1.4g 1.6g 0.4g 0.19g 1 bunch spring onions, sliced white and green parts keep separate

Method: 1. In a large pan add the stock and carrots and boil for 4 minutes. 2. Add the noodles and simmer for 3 minutes. 3. Stir in the turkey, peas (or veg) and the white part of the spring onions. 4. Cook until heated through, then serve and sprinkle with green spring onion.