COOK FRESH COOK LOCAL Essential Skills and Knowledge Lets Cook Local
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National Federation of Women’s Institutes Let’s Cook Local Recipes COOK FRESH COOK LOCAL Essential Skills and Knowledge Lets Cook Local Welcome Let’s Cook Local WEEK 1 Pizza 1 73 aims to give experience of Simple Salad 3 basic, simple healthy recipes Fruit Salad 5 WEEK 2 for 6 weeks. Frittata 7 Healthy Homemade Burgers 9 Potato Wedges 11 Salsa 13 Flapjacks 15 WEEK 5 WEEK 3 Lasagne 33 Roast Chicken 17 Macaroni Cheese 35 01 17 Roasted Vegetable CousCous Green and More Salad 37 Salad with Feta Cheese 19 Garlic Bread 39 Pigs in Blankets 21 Roast Dinner Extras 23 WEEK 6 Fruit Crumble 25 Fruit Smoothie 41 WEEK 4 Leek and Potato Soup 43 31 Simple Omelette 45 Shepherd’s Pie 27 Chicken/Fish in a bag 47 Chicken or Vegetable Curry 29 Betty’s Biryani 49 Chocolate Brownies 31 Georgie’s Chicken Thighs 51 Scones 53 Sausage, Bacon and Bean Bake 55 Gingerbread People 57 43 77 Lemon Chicken Microwaved 59 Potato Salad 61 Rice Salad 32 Fish Cakes 65 Fruit Shortbread 67 Oat Cookies 69 All-in-One Cake 71 Pancakes 73 Shortcrust Pastry 75 Bread 77 Recipe 1 Serves 3-4 Pizza or Calzone Ingredients Base Toppings 500g (1lb) strong white flour 1 small jar Italian tomato sauce, dried 1 x 7g packet instant easy-blend yeast herbs, variety of different toppings, 300ml (½ pt) warm water e.g. cheese, tomato, mushroom, green 1x15ml spoon (1 tablespoon) oil & red pepper, onion, sweet corn, 1x5ml spoon (1 teaspoon) sugar courgette, rocket, ham, pepperoni, ½x5ml spoon (½ teaspoon) salt pineapple chunks Equipment Mixing bowl, measuring spoons, knife, chopping board, baking tray, measuring jug, grater and greaseproof paper. Method 1. Preheat oven to 200oC or Gas Mark 7. Spread the tomato sauce on top 6. and add other toppings. 2. Sieve together the flour and salt 8. Sprinkle with cheese and bake for into a mixing bowl. 10-15 minutes. Stir in the sugar and yeast. Calzone 3. Add warm water. Mix into a dough. 6. Put greaseproof paper on tray 4. Knead the dough for 5 minutes. and place the disks at either Cover the dough and allow to end with one-half overhanging. prove for 20 minutes in a warm 7. Add fillings onto one side place until it doubles in size. of the dough. 5. Divide dough in half and shape 8. Fold the remaining dough over and into two round disks. seal with water, crimping the edges Pizza together. 6. Put greaseproof paper on the tray 9. Bake for 10-15 minutes, until and add pizza base. golden brown. WEEK 1 1 Recipe Cards Recipe 1 Pizza or Calzone Serves 3-4 Notes: Key Messages Nutrition Information Healthy Eating Food Safety F Make the base of the pizza thick to boost F Use cooked meat only on the pizza, as raw meat per portion Pizza* per 100g carbohydrate content. may not cook thoroughly in the time. (¼ of pizza) F Add plenty of different vegetables and lower fat F Wash hands thoroughly before kneading the Energy (KJ) 814 2559 toppings such as tuna, ham or prawns. dough. Energy (kcal) 195 612 F Top with a few handfuls of reduced fat cheese to Protein (g) 6.8 21.4 keep the overall fat content down. Love Food Hate Waste Fat (g) 4.6 14.3 F Alternatively, use a stronger flavoured cheese to F This is a great recipe for using leftover french top your pizza. You do not need to use as much to bread, muffins and vegetables and meat that on of which saturates (g) 2.0 6.2 get the same taste and this helps cut down on fat their own do not seem worth keeping. Carbohydrate (g) 33.7 105.9 and salt. F Leftover cheese can be grated frozen and put of which sugars (g) 2.6 8.3 straight onto the pizza before cooking. Fibre (g) 1.4 4.5 Money Sodium (g) 0.2 0.7 F Use economy brands where possible, and buy Local Food Salt (g) 0.6 1.8 loose, canned or frozen vegetables instead of pre- F Locally produced vegetables and meat could be packed or pre-prepared vegetables. used for the topping and finished with locally *(Analysed using mozzarella, tomato, mushroom and pepper topping.) produced cheese. 2 Recipe Cards Recipe 2 Serves 6 Simple Salad Ingredients ½ lettuce 4 tomatoes, sliced ¼ cucumber, sliced ½ green pepper, cut into strips ½ onion or 2 spring onions, sliced Salad dressing Equipment Chopping board and knife Method 1. Wash and prepare all the ingredients and place in a large bowl. 2. Add a salad dressing, if desired, and toss together Options Use a range of fruit and vegetables in your salad eg different lettuce, finely sliced or diced red onion, apple, grated carrot and sweetcorn. Why not make your own dressing? Shake 1 x 15ml spoon (1 tablespoon) vinegar or lemon juice, 2 x 15ml spoons (2 tablespoons) oil and a pinch of pepper and mustard in a screw top jar or whisk in a cup. WEEK 1 3 Recipe Cards Recipe 2 Simple Salad Serves 6 Notes: Nutrition Information per portion Simple salad* per 100g (⅙ of recipe) Key Messages Energy (KJ) 154 159 Energy (kcal) 37 38 Healthy Eating Food Safety Protein (g) 0.8 0.8 F Be adventurous with salad vegetables and try F Always wash salad vegetables to remove dirt, and Fat (g) 2.7 2.8 ones you have never tasted before, grated or finely peel when necessary. sliced, to increase the variety in your diet. of which saturates (g) 0.5 0.5 Love Food Hate Waste Carbohydrate (g) 2.6 2.6 Money F Salad vegetables will last longer stored in their of which sugars (g) 2.5 2.6 F Add some canned vegetables, such as sweetcorn, shop bag and kept in the fridge. Fibre (g) 1.0 1.0 and look for vegetables in season as these will be Sodium (g) 0 0 cheaper. Local Food Salt (g) 0.1 0.1 F Nothing tastes better than fresh food just picked from the garden or allotment. Can you grow your *(Analysed using spring onions and 30g French salad dressing.) own or buy from a local food co-op? 4 Recipe Cards Recipe 3 Serves 2 Fruit Salad Ingredients Use fruit in season such as: 1 apple, sliced A few plums halved 1 pear, sliced When fresh seasonal fruit is scarce supplement this with a selection of: 1 banana 1 nectarine, sliced 10 grapes, halved 6 cherries, stoned 25g (1oz) blueberries/raspberries 4 strawberries, quartered Melon/pineapple, sliced/chopped 100ml unsweetened orange juice Equipment Chopping board, knife, spoon, mixing bowl and measuring jug. Method 1. Wash the fruit. 2. Prepare the fruit and place into a large serving dish. 3. Add orange juice. WEEK 1 5 Recipe Cards Recipe 3 Fruit Salad Serves 2 Notes: Nutrition Information Key Messages Fruit Salad per 100g per portion Energy (KJ) 208 610 Healthy Eating F During winter months when fresh fruit is Energy (kcal) 50 146 F Add as many fruits as possible to your fruit salad expensive use a can of fruit salad, canned in juice, Protein (g) 0.9 2.5 to increase variety and use fruit juice instead of as a base. syrup to keep the sugar content low. Fat (g) 0.2 0.5 F Fruit salad is low in fat and provides plenty of Food Safety of which saturates (g) 0 0.1 vitamins. F Always wash fresh fruit thoroughly. Carbohydrate (g) 11.9 34.9 F One small bowl of fruit salad counts as one of which sugars (g) 11.4 33.6 portion towards your 5-a-day. Love Food Hate Waste Fibre (g) 1.3 3.8 F Fresh fruit lasts longer stored in the fridge in their shop bought bag. Sodium (g) 0 0 Money F Use fruit in season. Salt (g) 0 0 F Long life fruit juice is generally cheaper than Local Food freshly squeezed juice. F Use fruits in season as much as possible. 6 Recipe Cards Recipe 4 Serves 4 Vegetable Frittata Ingredients 500g (1lb) new potatoes – scrubbed, halved (if large) and cooked Low fat cooking spray 3 onions, chopped 1 tsp dried herbs 110g (4oz) young spinach leaves 10 cherry tomatoes, halved crossways 6 large eggs, beaten Seasoning Equipment Frying pan, knife, chopping board, fork, colander, palette knife. Method 1. Peel the cooked potatoes and cut into bite-sized chunks. 2. Spray a 25cm, heavy based frying pan with low fat cooking spray then gently fry the onions until soft – about 10 minutes. Add a little water if necessary. 3. Stir in the herbs. 4. Wilt the spinach by placing in a colander and pouring over a kettle full of boiling water. Squeeze to remove the water then chop. 5. Heat the grill to medium hot. 6. Add the spinach and potatoes to the pan, then add the tomatoes and season. 7. Pour over the eggs and cook over a low heat for 6-10 minutes until the base is set. 8. Brown under the grill for 5 minutes. Options 1 heaped tsp of Dijon Mustard adds an extra kick. Peppers, mushrooms and other vegetables could be added as well as a little (100g/4oz) grated cheese. WEEK 2 7 Recipe Cards Recipe 4 Vegetable Frittata Serves 4 Notes: Nutrition Information per portion Frittata per 100g Key Messages (¼) Energy (KJ) 299 754 Healthy Eating Love Food Hate Waste Energy (kcal) 71.4 180 F To increase your 5-a-day serve with a colourful, F Leftover vegetables and potatoes can be added to Protein (g) 4.49 11.1 crisp salad.