Shine Health Academy Recipe Booklet

Recipes created by Shine Project Shine’s Healthy Eating Recipe 300 Prince of Wales road Book Sheffield S2 1FF Thank you for reading! 20 Table of Contents Fruit fool ( serves 4 ) Pitta pizzas Ingredients • 300ml Greek yoghurt Tuna pasta bake • 2 tbsp. honey Breakfast muffins • 2 tsp vanilla essence • 2 tbsp. canderel ( or any granulated sweetener) Kebabs • 50g frozen berries curry Method • Pour the yoghurt into a bowl and mix well with the Mince tacos vanilla and honey Fruit meringue and yoghurt • In a pan gently heat the berries and sweetener until soft and almost a puree Pancakes, fruit and chocolate drizzle • Swirl the fruit into the yoghurt mixture then pour Angel delight cheese cake into glasses Fruit fool • Decorate with fresh fruit and a drizzle of honey 2 19 Pitta pizza ( serves 4) Angel delight cheese cake Ingredients Ingredients 2 tbsp. Sunflower/olive oil • 1 pkt. Sugar free angel delight • 1 small onion diced • 300ml milk • 1 clove garlic • 4 sugar free digestive biscuits • 1 can chopped tomatoes • 1 tsp. melted butter • 1 tsp oregano • Fruit for decoration • 1 tbsp. tomato puree Method • 4 wholemeal pitta bread • Crush the biscuits and mix with the melted butter • Choice toppings- • Place the mixture in individual dishes/ ramekins ( should be enough for 4 individual portions) • Diced peppers, mushrooms, tomatoes, • Press the biscuit mixture into the dishes using a • Chopped courgettes , sweet corn spoon • Choose one portion from below • Mix the angel delight following the packet instruc- • Diced ham (60-100g ) tions and place in the fridge until set • Chickpeas • Decorate with fruit of choice. • Tuna in brine • Small cube grated cheese 18 3 Pitta pizza Method Method • Heat oil in a pan and fry onion and garlic • Sift the flour into a bowl • Make a well in the flour and crack the egg into it • Add chopped tomatoes, garlic and herbs mix well with a wooden spoon • Bring to the boil and simmer for 20 minutes • Slowly add the milk and mix until it looks like single cream • Blitz with hand blender or mash with potato • Heat the pan until it is really hot add a little oil masher • Ladle 2 spoonful's of batter into the pan swirling to over the base of the pan • Using a table spoon spread sauce on to pitta • Cook until the pancake is set bread • Flip over with the help of a palette knife or fish • Add choice topping and proteins slice • Cook for another minute • Place on baking tray • Remove and add topping • Bake in hot oven ( 200c gas mark 6 for 15 20 • minutes) • Remove from oven and serve with side salad 4 17 Tuna pasta bake ( makes 4 servings ) Pancakes Ingredients ingredients • 2onions finely chopped • 120g plain flour • 1 bell pepper finely diced • 1 egg • 1 clove garlic crushed • 300ml milk • 2 cans tuna in brine • Little butter/ oil • 1can chopped tomatoes • Toppings • 1 tsp. oregano • Berries frozen or fresh • 120g dried pasta • Drizzle of honey • Juice of 1 lemon • Drizzles of melted chocolate 16 5 Tuna pasta bake Method Method • In a bowl mix a tub of Greek yogurt with 1 tsp vanilla essence • Place 1 tbsp. of low fat Greek yoghurt into the nest and top with berries • In a bowl mix together onion, pepper, tuna and • Drizzle honey a squeeze of lemon • Grate chocolate on • In a sauce fry onions and garlic • Add tomatoes and oregano bring to the boil • Simmer for 10 minutes • Blitz with hand blender or mash with a fork • Add the tuna mixture • Serve with side salad 6 15 Desserts Breakfast muffins ( 4 servings) Ingredients Meringues • 1 pkt shop bought meringue nests • 2eggs • 1 tub plain low fat Greek yoghurt • 1 tsp vanilla essence • 4 rashers of bacon • 80g frozen berries • 75ml milk • 2 pieces of low sugar chocolate grated • 1tbsp vegetable oil • Salt /pepper • 1 can baked beans • 1 can chopped tomatoes • Vegetarian option • Veggies sausages sliced up • Optional extras • Mushrooms , peppers, spring onions 14 7 Breakfast muffins Method Method • Brush the muffin tins with a little oil • Mix the low fat spread and flour in a sauce pan until • Place 1 rasher of bacon round the sides of a paste forms each of the muffin cases or sliced meat free • Stirring constantly add the milk slowly and stir until sausage thickened • Beat the eggs and milk in a bowl and season • Add the onions, tomatoes and carrots and mix well • Pour the mixture into each of the muffin cases • Stir in the curry powder, cumin and coriander • Place in hot oven (200c or gas 6 ) • Bring to the boil • Bake until set 15 minutes • In a frying pan brown the chicken pieces then add • Remove to the sauce • Serve with 1/2 cup of beans, unlimited toma- • Simmer for 10 minutes then add the vegetables and toes and mushrooms cook until tender • Serve with rice and a dollop of low fat yoghurt 8 13 kebabs Curry ( serves 4 ) Ingredients Ingredients • 200g lean 5% fat mince • 50g low fat margarine • 1 small onion diced • 50g plain flour • 300ml semi skimmed milk • 1 bell pepper cut into large chunks • 1 can chopped tomatoes • 8 large mushrooms • 1 onion diced • 1 carrot grated • 6 tomatoes halved • 1 cauliflower cut into florets • 2 tsp. oregano • 1 courgette cut into chunks • • 200g chicken cut into bite size pieces Salt and pepper • 2 tbsp. curry powder • Method • 1 tsp. ground cumin • Mix mince onions and seasoning together. Roll into shapes • 1 tsp. ground coriander • 1 tbsp. natural low fat yoghurt • And thread on to a skewer alternating with vegetable • 140 g cooked basmati rice /long grain • Vegetarian alternative– Quorn sausage, meat free chicken • Place on baking tray and bake for 15 minutes 12 • Serve with salad 9 • Taco shells with homemade tomato Method sauce and mince ( serves 4 ) • Gently fry the mince and onions Ingredients • Add the herbs and seasoning • Pour in the chopped tomatoes and bring to the boil • 200g mince • Add the other ingredients and simmer for 10 • 1 can chopped tomatoes minutes • 1 onion finely diced • Spoon into taco shells and serve with salad • 1 pepper diced • • 8 mushrooms sliced • 1tsp. Oregano • 1 tsp dried basil • Optional ingredients • Corvettes, spring onion, carrots grated • 8 taco shells • Salad ingredients 10 11 .

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