How to cook healthy recipes in easy steps Notes for helpers or carers Ingredients Before making these recipes, please read this page of notes. Vegetable oil Recipes may list ‘vegetable oil’ as an ingredient but we recommend you use an unsaturated oil, such as rapeseed oil, corn oil or Recipes sunfl ower oil. Eggs All the recipes are listed in alphabetical order and have been coded with 1 to 3 chef’s Unless the recipe states otherwise, we recommend you use large eggs. hats to show the level of diffi culty. = very straight-forward recipe using basic food preparation skills; Salt = recipes requiring slightly more developed food preparation skills; Try to reduce your salt intake by using only small amounts of salt in = more complicated recipes and/or requiring a high level of food preparation cooking. If you want to add extra fl avour in a recipe, try to use garlic, skills or involving many more steps. pepper, herbs, spices, lemon or lime juice rather than salt.

• Apple • Cheesy garlic • Ham salad • Rainbow rice • Pepper bread yogurt shake • Baked potatoes • Freshly ground black pepper has been used in all savoury recipes; with a spicy • Chicken curry • Healthy fi sh and • Summer fool • Smoked mackerel mushroom fi lling chips with peas this will give the best results, but you can use a small amount of • Chicken pâté • Ulster style pizza pre-prepared ground pepper. Do take care and use only a little as • Bread and apple drumsticks with • Homemade • Spaghetti • Vegetable soup burger it can be a strong fl avour. Bolognese with a difference • Bruschetta • Fish pie • Macaroni cheese • Stewed apple with • Vegetable tortilla Bread • Fresh fruit salad • yogurt and honey Recipes using bread have been tested using medium sliced family sized loaves of bread. Recipes will work with either white or wholemeal bread but the wholemeal has more fi bre. Measurements Quantities for ingredients are shown in metric (grammes - g; litres - l). Equipment When using tins of food (like beans or tuna), please note that tin sizes may vary slightly between manufacturers – the recipes will still work even with slightly larger or slightly A list of equipment with a photograph of each item has been included for each recipe. smaller tin sizes. Try to collect all the items before you start cooking. Where possible, handy measures for ingredients have also been included. Where a cup measure is indicated this refers to a standard teacup, which contains approximately gloves 225ml. Where dry ingredients are measured using a cup, the cup should be loosely fi lled It’s good to have oven gloves available in the at all times. and level. Where spoonfuls have been indicated, these are always level: Where they are essential (eg for removing hot trays from a grill or oven) we have shown them in the list of equipment, however you • 1 tablespoon = 15ml may also want to use them for other jobs, like draining saucepans. • 1 dessertspoon = 10ml • 1 teaspoon = 5ml Ovens should be preheated to the temperature shown. This will take about 15 minutes for an electric oven and 10–15 minutes for a gas oven. Apple crumble Ingredients Equipment Vegetable oil to grease dish 675g (1½ lb) cooking apples Serves: 4 50ml (¼ cup) water Cooking time: 70–80mins 1 teaspoon mixed spice Ovenproof pie Apple corer Sharp dish 100g (8 tablespoons) caster 75g (10 tablespoons) plain Put on apron wholemeal flour 50g unsaturated margarine 25g (4 tablespoons) porridge oats Chopping Medium Cup or Teaspoon Tablespoon Silicone spoon board saucepan measuring jug Tie up hair

Clean work Bowl Scales Oven gloves surfaces and wash hands

Method

1 2 3 4 5 6 7 Pre-heat oven 190°C or gas Wash apples Core cooking apples Peel Slice Place the apples in Add mixed spice mark 5 and grease dish saucepan and add water

8 9 10 11 12 13 14 Add 4 tablespoons of sugar Stir Cover and cook gently Measure wholemeal flour Sift the flour Tip bran from sieve into Weigh margarine bowl

15 16 17 18 19 20 21 Rub margarine into flour Add porridge oats Add the rest of the sugar Stir crumble Place apples in greased Sprinkle crumble on top - Bake in oven: 15 mins. Then ovenproof dish do not press down reduce heat to 180°C or gas mark 4 and cook another 45 Why not try other fillings? minutes until golden brown Caution! Hot! • apple and rhubarb • plum and cherry • apple and blackberry 22 Serve Page 1 Baked potatoes with a spicy mushroom filling Ingredients Equipment 2 large potatoes 1 dessertspoon vegetable oil Serves: 2 100g button mushrooms Cooking time: 60–75mins 4 tablespoons natural yogurt 1 dessertspoon tomato purée Fork Baking Sheet Oven gloves Sharp 1 teaspoon curry powder Put on apron Pepper

Tie up hair Chopping board Non-stick frying pan Dessertspoon Silicone spoon

Clean work surfaces and wash hands Tablespoon Teaspoon

Method

1 2 3 4 5 6 7 Pre-heat oven to 180°C or Scrub potatoes (do not Prick all over with fork Bake in pre-heated oven Wash mushrooms Chop Heat oil in frying pan gas mark 4 peel). until soft inside (check after 60 minutes)

8 9 10 11 12 13 14 Add mushrooms and cook 3-4 Remove frying pan from Add tomato purée Add curry powder Season with pepper Stir Remove cooked potato from minutes until soft heat, cool, then add yogurt oven Caution! Hot!

15 16 17 Cut potatoes in half Add filling Serve

Page 2 Bread and apple pudding Ingredients Equipment 4 large egg yolks 50g (4 tablespoons) caster sugar Serves: 4 PLUS Cooking time: 25–30 minutes Soaking time about 30 minutes Extra 25g (2 tablespoons) caster sugar 2 bowls Scales (not Tablespoon Measuring jug 600ml semi-skimmed milk essential) 2 cooking apples Put on apron 50g (3 handfuls) sultanas ½ teaspoon ground cinnamon 4 slices of white or brown bread Small saucepan Silicone spoon Peeler Sharp knife Chopping board Vegetable oil to grease dish Tie up hair

Clean work surfaces and Teaspoon Pastry brush Ovenproof dish Oven gloves wash hands

Method

1 2 3 4 5 6 7 Pre-heat oven to 180°C or Separate egg yolks Add caster sugar Whisk egg yolks and sugar Measure milk Heat milk in saucepan – do Add warmed milk to egg gas mark 4 not boil yolks and stir

8 9 10 11 12 13 14 Wash cooking apples Peel Slice and place in a bowl Add sultanas Add caster sugar Add cinnamon Stir

15 16 17 18 19 20 21 Trim crusts from bread Cut into triangles Place half the bread in Sprinkle over apples and Pour egg and milk Overlap bread on top and Bake for 20–25 minutes greased ovenproof dish sultanas over apples soak for 30 mins Caution! Hot!

22 Serve Page 3 Bruschetta Ingredients Equipment 1 part baked ciabatta 250g ripe tomatoes Serves: 3–4 Fresh basil leaves Cooking time: 8–10 minutes 2 cloves garlic Bread knife Sharp knife Chopping board Chopping board Garlic press 50g unsaturated margarine

Put on apron

Bowl Scales Tablespoon Fork Dessertspoon Tie up hair

Clean work surfaces and wash hands Table knife Baking sheet Oven gloves

Method

1 2 3 4 5 Pre-heat oven to 200°C or Slice ciabatta into thick Wash basil and tomatoes Roughly chop basil and Crush garlic gas mark 6 slices tomatoes

6 7 8 9 10 Weigh margarine Mix garlic and margarine, Divide tomato and basil over Cook in oven: 8–10 minutes Serve spread over ciabatta slices ciabatta slices Caution! Hot!

Page 4 Cheesy garlic bread Ingredients Equipment 1 large baguette (or 2 small) 25g unsaturated margarine Serves: 4 1 clove garlic Cooking time: 2 minutes 50g

Bread knife Chopping board Scales Garlic press

Put on apron

Tie up hair Fork Bowl Table knife

Clean work surfaces and wash hands Teaspoon Oven gloves Method

1 2 3 4 5 Heat grill to high Slice baguette thickly Weigh unsaturated Crush garlic Mix margarine and garlic margarine

6 7 8 9 10 Spread garlic margarine Grating cheese Sprinkle on grated cheese Place slices on grill pan Grill for 2 minutes until over slices Caution! Hot! cheese has melted Caution! Hot!

11 Serve Page 5 Chicken curry Ingredients Equipment 1 red pepper 8 mushrooms Serves: 4 1 green apple Cooking time: 60 minutes 1 onion Sharp knives Green chopping Garlic press Red chopping Tin opener board board 1 clove garlic 4 chicken fillets Put on apron 1 x 220g tin of pineapple chunks in natural juice 3 tablespoons (25g) flour Sieve Tablespoon Teaspoon Measuring jug Kettle 2 Large 4 teaspoons curry powder saucepans Tie up hair 1 chicken stock cube 1 tablespoon vegetable oil A handful of sultanas Clean work 250–350g (1½–2 cups) Silicone spoon Scales Cup Colander surfaces and uncooked brown or white rice wash hands

Method

1 2 3 4 5 6 7 Wash pepper, mushrooms Peel onion Chop onion finely Remove seeds Chop Slice mushrooms Crush garlic and apple.

8 9 10 11 12 13 14 Chop apple Cut chicken fillets into strips Drain pineapple chunks Measure plain flour Measure curry powder Add boiling water to stock Make up to 450 ml and stir cube

15 16 17 18 19 20 21 Heat oil in saucepan Add chicken strips and cook Add onion and garlic, Add red peppers and Stir in flour and curry Add the stock gradually and Add sultanas about 10 minutes until brown cook for 5 minutes mushrooms, cook until soft powder bring to boil

22 23 24 25 26 27 Stir, then cover and simmer Weigh rice or measure with Cook rice until tender Add apple and pineapple, Drain and rinse rice Serve for 30 minutes cup cook for 5 minutes Page 6 Chicken drumsticks with bacon Ingredients Equipment 8 small chicken drumsticks 8 rashers of lean back bacon Serves: 4 Cooking time: 35 minutes

Red chopping Sharp knife Baking tray or Tinfoil board ovenproof dish Put on apron

Tie up hair Oven gloves

Clean work surfaces and wash hands

Method

1 2 3 4 5 Pre-heat oven 190°C or gas Loosen chicken skin Pull skin back Cut off loose skin Stretch bacon rashers mark 5

6 7 8 9 10 Wrap bacon around Place on oven tray lined with Wrap tinfoil loosely Cook in oven for about 30 Pull back the foil from drumsticks tinfoil minutes Caution! Hot! drumsticks Caution! Hot!

11 12 13 Cook in oven for 5 minutes Remove from oven Serve until brown Caution! Hot! Make sure Caution! Hot! chicken is cooked Page 7 Fish pie Ingredients Equipment 2 medium eggs 3 medium potatoes Serves: 4–6 1 small turnip Cooking time: 35 mins 50g Cheddar cheese Small saucepan Colander Sharp knives Green chopping Potato peeler board 275g smoked fish (haddock) 1½ tablespoons cornflour Put on apron 600ml semi-skimmed milk plus extra for mashing Large saucepan Scales Grater Blue chopping Tablespoon Bowl board 75g (¾ cup) frozen peas, defrosted 1 x 198g tin sweetcorn Tie up hair 1 tablespoon chopped parsley Measuring jug Silicone spoon Cup Tin opener Potato masher Ovenproof pie dish Clean work surfaces and wash hands Fork Oven gloves Method

1 2 3 4 5 6 7 Hard boil eggs in water Cool quickly under cold water Remove shells Chop Peel potatoes Cut into dice Peel turnip

8 9 10 11 12 13 14 Cut into dice Cook veg for 15–20 minutes Weigh cheese Grate cheese Remove skin and bones from fish Cut the fish into cubes Place cornflour in bowl

15 16 17 18 19 20 21 Mix to a paste with cold water Measure milk for the sauce Heat milk but do not boil Add some hot milk to paste Add back to hot milk and stir Cook until the sauce thickens Add smoked haddock

22 23 24 25 26 27 28 Add peas Add sweetcorn Add chopped egg Add chopped parsley Stir and cook 2-5 minutes Heat grill to high Drain potato and turnip

29 30 31 32 33 34 Mash well Pour fish mixture into pie dish Spread mash Sprinkle grated cheese over top Cook under grill until cheese melts Caution! Hot! Serve Page 8 Fresh fruit salad Ingredients Equipment 2 eating apples 10 black grapes Serves: 4 10 green grapes 1 orange 1 medium banana Sieve Apple corer Sharp knives ½ cup (150ml) pure orange juice Put on apron

Tie up hair Chopping board Large bowl Cup or measuring Tablespoon jug Clean work surfaces and wash hands

Method

1 2 3 4 5 Wash apples and grapes Core apples Slice Peel orange Slice segments

6 7 8 9 10 Cut grapes in half Peel banana Slice Add orange juice Mix

11

Serve Page 9 Ham salad sandwich Ingredients Equipment 2 lettuce leaves 1 tomato Serves: 1 1 scallion (spring onion) 1 dessertspoon mayonnaise 2 slices wholemeal bread Colander Sharp knife Chopping board Chopping board 2 thin slices cooked ham Put on apron

Tie up hair Dessertspoon Table knife Bread knife

Clean work surfaces and wash hands

Method

1 2 3 4 5 Wash salad Slice tomato Slice scallion Spread mayonnaise on Place lettuce on bread bread

6 7 8 9 10 Place ham on lettuce Add tomato Add scallion Top with slice of bread Cut across diagonally

Why not try other fillings? • tuna and sweetcorn • cottage cheese and pineapple • chicken slices with 11

Serve Page 10 Healthy with peas Ingredients Equipment 1 large potato 1 dessertspoon vegetable oil Serves: 1 Black pepper Cooking time: 25–35 mins 150–175g piece of white fish eg Peeler Sharp knife Chopping Dessertspoon Non-stick Pastry brush haddock, cod, coley board baking tray Small knob of butter or unsaturated Put on apron margarine Juice of half a lemon

1 x 150g tin of marrowfat peas Oven gloves Non-stick Tinfoil Table knife Lemon Tin opener 1 tablespoon tartare sauce baking tray squeezer Tie up hair

Clean work Small Colander Bowl Tablespoon Potato masher surfaces and saucepan or fork wash hands

Method

1 2 3 4 5 6 7 Pre-heat oven 220°C or gas Peel potato Cut into large chunky chips Brush with oil Season with pepper Cook in oven: 25-35 Put fish on tray and add mark 7 minutes Caution! Hot! small knob butter

8 9 10 11 12 13 14 Squeeze over lemon juice Season with black pepper Cook fish in oven: 8–10 Heat marrowfat peas for 4–6 Drain peas and place in bowl Add tartare sauce and mash Remove fish from oven minutes Caution! Hot! minutes Caution! Hot!

15 16 Remove chunky chips from Serve oven Caution! Hot!

Page 11 Homemade burger Ingredients Equipment 1 onion 450g (1lb) lean minced meat Serves: 4 (beef, pork or lamb) Cooking time: 20–25 minutes 1 teaspoon mixed herbs 1 large egg Sharp knives Chopping board 2 bowls 2–3 slices bread Put on apron 2 medium tomatoes ½ iceberg lettuce 4 burger buns 4 slices Cheddar cheese Tie up hair Teaspoon Fork Silicone spoon Grater

Clean work surfaces and wash hands Non-stick baking tray Oven gloves Fish slice Colander

Method

1 2 3 4 5 6 7 Pre-heat oven to 190°C or Peel onion Chop finely Place mince in bowl, add Add mixed herbs Beat egg Add to mince and mix gas mark 5 chopped onion

8 9 10 11 12 13 14 Grate breadcrumbs Add to mince Mix well Form four flat burgers - Place burgers on tray Turn over halfway through Wash lettuce and tomatoes about 2 cm thick Cook in oven: 20–25 minutes cooking Caution! Hot!

15 16 17 18 19 20 21 Slice tomatoes Place lettuce on burger bun Add cooked burger Add cheese slice Add tomato slices Add top of burger bun Serve

Page 12 Macaroni cheese Ingredients Equipment 100g mature Cheddar cheese 350–450g (4–5 cups) dried macaroni Serves: 4 1¼ cups (300ml) semi-skimmed milk Cooking time: 20–23 mins 2 teaspoons cornflour Scales Grater Kettle Large saucepan Colander 1 x 400g tin of vegetables or 425g (not essential) of frozen vegetables, eg peas or Put on apron sweetcorn, defrosted ½ teaspoon mustard Pepper to taste Measuring jug Medium Teaspoon Small bowl Silicone spoon Tie up hair or cup saucepan

Clean work surfaces and Tin opener wash hands (if using tinned vegetables) Method

1 2 3 4 5 6 7 Weigh cheese Grate Measure macaroni Cook in boiling water until Drain macaroni Place back in saucepan to Measure milk and heat... do tender keep warm not boil

8 9 10 11 12 13 14 Place cornflour in bowl Blend with cold water Add hot milk and stir Gradually add back into hot Reheat and stir until sauce Add vegetables and stir Cook for 3-4 minutes until milk, stir well thickens vegetables are hot

15 16 17 18 19 20 21 Add grated cheese Add mustard Season with pepper Stir until cheese has melted Add sauce to cooked Stir Serve macaroni Page 13 Pancakes Ingredients Equipment 100g plain flour Pinch of salt Serves: 4 1 medium egg Cooking time: 30–40 mins 250ml milk 1 teaspoon vegetable oil Scales Sieve Bowl Silicone spoon

Put on apron

Tie up hair Measuring jug Whisk Teaspoon pan or frying pan

Clean work surfaces and wash hands Tablespoon Fish slice

Method

1 2 3 4 5 6 Weigh plain flour Add a pinch of salt Sieve flour and salt Make a well Break one egg into well Measure 250ml milk and add

7 8 9 10 11 12 Whisk Heat oil in frying pan Add 2 tablespoons of batter Cook until bubbles appear Turn Cook until golden brown

13 14 Repeat steps 9 to 12 until all the mixture is used Serve Page 14 Rainbow rice Ingredients Equipment 3 – 4 scallions (spring onions) 10 mushrooms Serves: 4 2 medium carrots Cooking time: 15–20 mins 1 red pepper Colander Sharp knives Chopping board 225g lean cooked ham 350g (2 cups) uncooked, Put on apron long-grain rice 1 tablespoon vegetable oil 75g (¾ cup ) fresh or frozen peas (defrosted) Peeler Chopping board Scales Kettle Saucepan Tie up hair 1 tablespoon light soy sauce Black pepper

Clean work surfaces and wash hands Tablespoon Wok or large Silicone spoon Teaspoon frying pan

Method

1 2 3 4 5 6 7 Wash scallions, mushrooms, Slice mushrooms Slice scallions Peel carrots Cut into sticks Remove seeds Cut into strips carrots and red pepper

8 9 10 11 12 13 14 Cut ham into strips then Measure rice Cook rice until tender Add oil to pan and heat Add scallions... stir fry Add mushrooms, carrots, Add ham and stir fry for squares red pepper, peas 5 minutes

15 16 17 18 19 20 Drain rice Add rice to wok Add soy sauce Season with pepper Stir fry for 5 minutes Serve Page 15 Scones Ingredients Equipment 225g plain white flour 1 level teaspoon baking powder Makes: 8 40g unsaturated margarine Cooking time: 10–15 mins 150ml semi-skimmed milk Scales Teaspoon Sieve Bowl Cup or Extra milk for brushing measuring jug

Put on apron

Knife Rolling pin cutter Non-stick Pastry brush Tie up hair (5cm) baking tray

Clean work surfaces and wash hands Oven gloves Wire cooling rack Method

1 2 3 4 5 Pre-heat oven 200°C or gas Weigh flour Add baking powder Sieve Weigh unsaturated margarine mark 6

6 7 8 9 10 Rub margarine into flour Measure milk, add and mix Turn on to worktop and Cut into rounds Place on baking tray and brush until soft but not sticky roll to 2 cm thick with milk

11 12 13 14 Bake in oven: 10–15 minutes Remove when risen and golden Cool Serve Caution! Hot! Caution! Hot! Page 16 Smoked mackerel pâté Ingredients Equipment 275g smoked mackerel fillets 2 teaspoons chopped fresh or dried Serves: 4 chives 225g low-fat fromage frais Grated rind and juice of ½ lemon Plate Sharp knife Bowl Fork Freshly ground pepper Put on apron Fresh parsley to garnish

Tie up hair Scales (not essential) Chopping board Teaspoon Tablespoon

Clean work surfaces and wash hands Grater

Method

1 2 3 4 5 Remove skin and bones Mash fish Chop chives Add to mackerel Add fromage frais

6 7 8 9 Add lemon rind and juice Add black pepper Mix Serve

Page 17 Spaghetti Bolognese Ingredients Equipment 1 large onion 2 large carrots Serves: 4 1 clove of garlic Cooking time: 30 minutes 1 beef stock cube Sharp knives Chopping board Peeler Garlic press 450g lean minced beef 1 x 400g tin chopped tomatoes Put on apron 2 tablespoons tomato purée 2 teaspoons dried mixed herbs Pepper Small bowl Kettle Measuring jug 2 large Silicone spoon 1–2 teaspoons cornflour (optional) Tie up hair or cup saucepans 350–450g dry spaghetti

Clean work surfaces and wash hands Tin opener Tablespoon Teaspoon Scales (not Colander essential)

Method

1 2 3 4 5 6 7 Peel onion Chop finely Peel carrot Chop into dice Crush garlic Add 300ml boiling water to Brown mince and add garlic stock cube

8 9 10 11 12 13 14 Add onion and carrot Add tomatoes Add tomato purée Add stock Add mixed herbs Season with pepper Stir

15 16 17 18 19 20 21 Cover and simmer for Place cornflour in bowl Blend with cold water Add to mince: simmer till Cook spaghetti (check Drain cooked spaghetti Serve 25 minutes thickened packet for cooking time)

Page 18 Stewed apple with yogurt and honey Ingredients Equipment 1 large cooking apple 1 tablespoon brown sugar Serves: 2 ½ teaspoon ground cinnamon Cooking time: 20 minutes 1–2 tablespoons water 1 small carton natural yogurt Apple corer Peeler Sharp knife Chopping board 1 teaspoon runny honey Put on apron

Tie up hair Small saucepan Measuring jug Tablespoon Teaspoon

Clean work surfaces and wash hands Silicon spoon Small bowl 2 serving dishes Method

1 2 3 4 5 Wash cooking apple Core Peel Slice Place in saucepan

6 7 8 9 10 Add brown sugar Add cinnamon Add water Cook gently until soft Add honey to yogurt

11 12 Stir Serve Page 19 Strawberry yogurt shake Ingredients Equipment 6 300ml (1¼ cups) chilled milk Serves: 2 1 carton low-fat strawberry yogurt

Colander Sharp knife Chopping board Blender or food processor Put on apron

Tie up hair Cup or measuring Dessertspoon Glass for serving jug Clean work surfaces and wash hands

Method

1 2 3 4 5 Wash strawberries ‘Top’ strawberries Place in blender Add chilled milk Add strawberry yogurt

6 7 8 Place lid securely Blend Serve

Page 20 Summer fruit fool Ingredients Equipment 225g mixture of berries or other soft fruit (fresh or defrosted) Serves: 4 1 dessertspoon sugar 1 small tub (about 200ml) low-fat crème fraîche Sieve or colander Sharp knife Chopping board Bowl

Put on apron

Tie up hair Dessertspoon Fork Serving dishes

Clean work surfaces and wash hands

Method

1 2 3 4 5 Wash berries ‘Top’ strawberries Chop larger berries Add sugar Mash berries and sugar

6 7 8 Add low-fat crème fraîche Fold gently Serve

Page 21 Ulster style pizza Ingredients Equipment 1 x 230g tin of chopped tomatoes 1 dessertspoon tomato purée Serves: 4 for snack or 2 for lunch ½ teaspoon dried mixed herbs Cooking time: 9–10 mins Pepper to taste Tin opener Sieve Small saucepan Dessertspoon Teaspoon 50g lean cooked ham 100g Mozzarella or reduced fat Put on apron Cheddar cheese 2 soda or wheaten farls

Silicone spoon Sharp knife Scales (not Grater Chopping board Tie up hair essential)

Clean work surfaces and wash hands Bread knife Oven gloves

Method

1 2 3 4 5 6 7 Heat grill Drain tinned tomatoes Pour into saucepan Add tomato purée Add mixed herbs Season with pepper Heat then simmer for 5 minutes, remove from heat

8 9 10 11 12 13 14 Cut ham into strips Grate cheese Slice farls Toast on outside only Turn farls Spread with hot tomato Top with ham Caution! Hot! mixture

15 16 17 18 Sprinkle grated cheese Grill: 2-3 minutes Remove when cheese is Serve Caution! Hot! bubbling Caution! Hot!

Page 22 Vegetable soup with a difference Ingredients Equipment 1 medium onion 2 medium carrots Serves: 4 1 x 400g tin red kidney beans Cooking time: 25–30 mins 2 vegetable stock cubes Sharp knives Chopping board Peeler Tin opener 1 dessertspoon vegetable oil 1 teaspoon Worcestershire sauce Put on apron Pepper to taste

Colander or sieve Kettle Measuring jug or Dessertspoon Large saucepan Tie up hair cup

Clean work surfaces and wash hands Silicone spoon Teaspoon

Method

1 2 3 4 5 6 7 Peel onion Chop finely Peel carrots Chop into dice Drain and rinse kidney Add 1.2l boiling water to Heat oil beans stock cubes

8 9 10 11 12 13 14 Add onions and carrots Stir Cover and cook for 10–15 Add kidney beans Add Worcestershire sauce Add stock and simmer for Add pepper minutes 10 minutes

15 Serve Page 23 Vegetable tortilla Ingredients Equipment ½ red pepper 1 tablespoon chopped parsley Serves: 2 1 tomato Cooking time: 35–40 mins 2 medium sized potatoes Colander Peeler Small saucepan Sharp knife Chopping board ½ onion 1 garlic clove Put on apron 3 large eggs Black pepper to taste 1 tablespoon vegetable oil Garlic press Bowl Fork Whisk Tablespoon 2 tablespoons sweetcorn Tie up hair (tinned or frozen)

Clean work surfaces and Non-stick frying Silicone spoon Tin opener (if using Fish slice Oven gloves wash hands pan tinned sweetcorn) Method

1 2 3 4 5 6 7 Wash red pepper, parsley, Peel potatoes Cook in boiling water for 10 Peel onion Chop finely Crush garlic Remove seeds from red tomato and potatoes. minutes pepper

8 9 10 11 12 13 14 Chop Slice tomatoes Drain potatoes and cool Slice thinly Caution! Hot! Chop parsley Break eggs into bowl Season with black pepper

15 16 17 18 19 20 21 Add chopped parsley Whisk Heat oil in frying pan Add cooked potato slices Add garlic and chopped onion, Add red pepper Add tomato cook gently for 5–7 mins

22 23 24 25 26 Add sweetcorn, cook 5–7 Pour whisked eggs and Heat grill to high Cook under hot grill for 5 Serve minutes cook for 10–12 minutes minutes until golden brown Caution! Hot! Page 24

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