Recipes for a Warmer Winter Delicious Ways to Keep You Warm

Recipes for a warmer winter Delicious ways to keep you warm

Age UK Tavis House 1–6 Tavistock Square London WC1H 9NA 0800 169 80 80 www.ageuk.org.uk www.spreadthewarmth.org.uk

Age UK is a charitable company limited by guarantee and registered in England and Wales (registered charity number 1128267 and registered company number 6825798). The registered address is Tavis House, 1–6 Tavistock Square, London WC1H 9NA. Age UK and its subsidiary companies and charities form the Age UK Group, dedicated to helping more people love later life. ID202911 06/15 Contents

Introduction 3 Mushroom soup 4 Winter stew 6 Ratatouille pasta 8 Beef stroganoff 10 Fish pie 12 Baked apple and raisins 14 Microwave mini lemon sponge puddings 16 Contents

Introduction 3 Mushroom soup 4 Winter stew 6 Ratatouille pasta 8 Beef stroganoff 10 Fish pie 12 Baked apple and raisins 14 Microwave mini lemon sponge puddings 16 Introduction

Nutritious food helps us stay For example, did you know that in warm and well in cold weather. In winter you should try to ensure at winter we are all more vulnerable least one of your daily meals is hot? to poor health and illness. It’s Why not start giving yourself the a shocking fact that one older extra care you deserve by trying out person dies every eight minutes some of the warming and delicious in England and Wales. winter recipes in this booklet? Follow When we are cold our blood thickens the simple steps we recommend and our blood pressure rises, as we and you can protect your health get older this puts us at greater risk and keep warm in winter. of having a heart attack or a stroke. Happy cooking! The cold weather also increases the likelihood of chest infections and can cause problems for people with breathing difficulties such as asthma. The good news is that we can take simple steps to reduce these risks. Inside this booklet you’ll find lots of helpful tips and there are more inside the free Winter Wrapped Up information guide – available from Age UK Advice on 0800 169 65 65.

3 Introduction

3 Mushroom soup Soup is always a favourite This soup is creamy and warming on a cold winter’s day, either and the mushrooms contain fibre for a lunch with a crusty roll, and many vitamins and minerals or as a starter for dinner. to support the body, including B vitamins and potassium.

Serves 2 Method Preparation time Melt the butter in a pan over a low heat, 15 minutes and gently sweat the onion, green pepper, Cooking time leek and garlic until they start to soften. 20 minutes Increase the heat and add the mushrooms to Ingredients the pan, stir until well combined. Continue to fry 25g/1oz butter until the mushrooms are cooked. Stir in the flour, 1 onion, and cook for one minute. Remove the pan from finely chopped the heat and add the stock a little at a time, 1 green pepper, stirring well between each addition. finely chopped Once all the stock is added, return the pan 1 leek, to the heat, bring to the boil, reduce the heat finely chopped and simmer for a few minutes. Pour in the milk 1–2 garlic cloves, and bring to a simmer. Stir in the chopped parsley peeled crushed and add freshly ground black pepper to taste. 300g/10½oz Cold weather reminder mushrooms, ideally button or Food is fuel chestnut, sliced 2 tbsp plain flour Hot meals and drinks help keep you warm. Include a good range of foods in 450ml/16fl oz your diet and aim for five portions of fruit vegetable stock and vegetables each day, so that you’re 450ml/16fl oz milk getting plenty of nutrients and vitamins. 1 tbsp finely Remember that frozen vegetables are chopped parsley as good as fresh.

4 5 Mushroom soup Soup is always a favourite This soup is creamy and warming on a cold winter’s day, either and the mushrooms contain fibre for a lunch with a crusty roll, and many vitamins and minerals or as a starter for dinner. to support the body, including B vitamins and potassium.

4 5 Winter stew Serves 4 Method Preparation time Place the meat and vegetables in the slow cooker, 15 minutes or an ovenproof casserole dish with lid. Cooking time Add the stock cubes to the boiling water and stir 5–7 hours until dissolved. Add gravy granules or cornflour (or 2–3 hours to thicken slightly. in the oven) Pour the mixture into the pot and then add more Ingredients boiling water so that all the meat and vegetables 340g/12oz cubed meat, are covered. such as stewing beef, lamb, or chicken Season as required, for an even warmer taste add ground black pepper or a little chilli powder. 1 onion, chopped Turn on the slow cooker and leave for 5–7 hours, 2 potatoes, or put the covered casserole dish in the oven cut into chunks for 2–3 hours at gas mark 6/200°C/400°F. 2 carrots, sliced Stir occasionally and add more water and 1 parsnip or swede, thickening granules or cornflour as required chopped checking that the meat is tender and the 2 stock cubes: vegetables are cooked through before serving. beef, lamb or chicken Cold weather reminder 2 tbsps of gravy granules or cornflour Keep warm and well – 64°F (18°C) is the Enjoy a complete nutritious meal A slow cooker is very handy for to thicken ideal temperature for your bedroom all cooked in one pot with this stews, and you can prepare the 500ml/20fl oz water, Consider having the heating on in your warming stew. The meat provides ingredients in the morning and add more if required bedroom at night. It is important to ensure protein to help the body grow leave it to cook all day. This can during cooking that your bedroom temperature does not and repair; the potatoes provide also be cooked in the oven. Dried mixed herbs, chilli fall below 65°F (18°C). carbohydrates to give energy and powder and/or pepper You may be entitled to help to pay your fibre, and vitamins and minerals to taste as required from the vegetables help protect energy bills, insulate your home and install from winter germs. Invite family central heating – for more information or friends to share it with you and to get your free Winter Wrapped Up or chill or freeze any extra for information guide, which includes one another day. free room thermometer, call Age UK Advice on 0800 169 65 65.

6 7 Winter stew Serves 4 Method Preparation time Place the meat and vegetables in the slow cooker, 15 minutes or an ovenproof casserole dish with lid. Cooking time Add the stock cubes to the boiling water and stir 5–7 hours until dissolved. Add gravy granules or cornflour (or 2–3 hours to thicken slightly. in the oven) Pour the mixture into the pot and then add more Ingredients boiling water so that all the meat and vegetables 340g/12oz cubed meat, are covered. such as stewing beef, lamb, or chicken Season as required, for an even warmer taste add ground black pepper or a little chilli powder. 1 onion, chopped Turn on the slow cooker and leave for 5–7 hours, 2 potatoes, or put the covered casserole dish in the oven cut into chunks for 2–3 hours at gas mark 6/200°C/400°F. 2 carrots, sliced Stir occasionally and add more water and 1 parsnip or swede, thickening granules or cornflour as required chopped checking that the meat is tender and the 2 stock cubes: vegetables are cooked through before serving. beef, lamb or chicken Cold weather reminder 2 tbsps of gravy granules or cornflour Keep warm and well – 64°F (18°C) is the Enjoy a complete nutritious meal A slow cooker is very handy for to thicken ideal temperature for your bedroom all cooked in one pot with this stews, and you can prepare the 500ml/20fl oz water, Consider having the heating on in your warming stew. The meat provides ingredients in the morning and add more if required bedroom at night. It is important to ensure protein to help the body grow leave it to cook all day. This can during cooking that your bedroom temperature does not and repair; the potatoes provide also be cooked in the oven. Dried mixed herbs, chilli fall below 65°F (18°C). carbohydrates to give energy and powder and/or pepper You may be entitled to help to pay your fibre, and vitamins and minerals to taste as required from the vegetables help protect energy bills, insulate your home and install from winter germs. Invite family central heating – for more information or friends to share it with you and to get your free Winter Wrapped Up or chill or freeze any extra for information guide, which includes one another day. free room thermometer, call Age UK Advice on 0800 169 65 65.

6 7 Ratatouille pasta Serves 2 Method Preparation time Preheat the oven to gas mark 6/200°C/400°F. 10 minutes Place all the vegetables on an oven tray and Cooking time drizzle with the olive oil and honey and season. 30 minutes Roast in the oven for about 20 minutes until all Ingredients the vegetables are tender and browned. 200g/7oz sweet While the vegetables are in the oven, cook potatoes, peeled the pasta according to packet instructions. and cut into wedges Remove vegetables from the oven and put 200g/7oz parsnips, them in a saucepan, along with the crushed peeled and cut into garlic and chopped tomatoes. large pieces 200g/7oz carrots, Bring to the boil and simmer gently for a cut into large pieces few minutes stirring in some basil leaves. 2 red onions, Pour over the pasta to serve and garnish quartered with torn basil. Olive oil 75ml/5 tbsps Cold weather reminder clear honey Keep warm and well – keep your Salt and pepper bedroom windows closed at night to season 150g/6oz dry pasta It’s a common misconception that sleeping – choose whichever with the window open is healthy. In fact, shape you prefer breathing in cold air can increase the risk of chest infections. That’s why it’s important to 3–4 garlic cloves, always shut your bedroom windows at night peeled and crushed This dish contains lots of vegetables including garlic to provide during the winter months. Install a carbon vitamins and minerals that support immunity, something we 1 tin of chopped monoxide alarm in each room that has a gas all need in the winter months. Basil contains Vitamins A and C tomatoes appliance. Adding several layers of covers to as well as iron and calcium. A small bunch your bed at night will also trap in the warm of basil, torn air. Having a hot drink before bed and keeping one in a flask by your bedside are good ideas too.

8 9 Ratatouille pasta Serves 2 Method Preparation time Preheat the oven to gas mark 6/200°C/400°F. 10 minutes Place all the vegetables on an oven tray and Cooking time drizzle with the olive oil and honey and season. 30 minutes Roast in the oven for about 20 minutes until all Ingredients the vegetables are tender and browned. 200g/7oz sweet While the vegetables are in the oven, cook potatoes, peeled the pasta according to packet instructions. and cut into wedges Remove vegetables from the oven and put 200g/7oz parsnips, them in a saucepan, along with the crushed peeled and cut into garlic and chopped tomatoes. large pieces 200g/7oz carrots, Bring to the boil and simmer gently for a cut into large pieces few minutes stirring in some basil leaves. 2 red onions, Pour over the pasta to serve and garnish quartered with torn basil. Olive oil 75ml/5 tbsps Cold weather reminder clear honey Keep warm and well – keep your Salt and pepper bedroom windows closed at night to season 150g/6oz dry pasta It’s a common misconception that sleeping – choose whichever with the window open is healthy. In fact, shape you prefer breathing in cold air can increase the risk of chest infections. That’s why it’s important to 3–4 garlic cloves, always shut your bedroom windows at night peeled and crushed This dish contains lots of vegetables including garlic to provide during the winter months. Install a carbon vitamins and minerals that support immunity, something we 1 tin of chopped monoxide alarm in each room that has a gas all need in the winter months. Basil contains Vitamins A and C tomatoes appliance. Adding several layers of covers to as well as iron and calcium. A small bunch your bed at night will also trap in the warm of basil, torn air. Having a hot drink before bed and keeping one in a flask by your bedside are good ideas too.

8 9 Beef stroganoff Serves 2 Method Preparation time Boil a saucepan of water. Rinse the rice in a sieve 15 minutes then add to the water. Leave to simmer for about Cooking time 15 minutes or until the rice is cooked (if using 20–30 minutes brown rice add another 10 minutes to Ingredients cooking time). 1 cup of rice (a normal Chop the onion into small pieces and peel drinking mug filled to and crush the garlic. the top is usually a good amount of rice Using a different chopping board and knife, trim for two people) any fat off the meat, then cut it in to thin strips (about 1cm across), and season with pepper. 1 onion, thinly sliced 3 cloves of garlic, Heat a large frying pan, add a splash of olive oil crushed and fry the onions and garlic for 2–3 minutes over a medium heat. 300g/10oz rump steak or frying steak Add the beef to the pan and simmer for A splash of olive oil 3–4 minutes until browned. 125g/4oz of frozen peas Add the mushrooms and keep stirring until they 125g/4oz chestnut are browned and soft. mushrooms, sliced Add the peas and stir into the mixture with a 4 tbsps sour cream wooden spoon. Keep the pan on a medium heat A bunch of fresh and let everything cook. parsley, chopped Take off the heat and stir in 3–4 spoonfuls of sour cream, and some finely chopped parsley.

Traditionally stroganoff is made Brown rice contains more fibre Drain the rice in a sieve and pour boiling water with beef, but this can be replaced than white and takes a little longer over it to remove the starch. To serve, spoon with turkey or chicken if you want to cook. You can substitute with the stroganoff on top of the rice. to keep costs down or prefer less noodles or pasta which are also fat in the meal. All are good good sources of carbohydrates sources of protein for growth to provide the body with energy. and repair of the body.

10 11 Beef stroganoff Serves 2 Method Preparation time Boil a saucepan of water. Rinse the rice in a sieve 15 minutes then add to the water. Leave to simmer for about Cooking time 15 minutes or until the rice is cooked (if using 20–30 minutes brown rice add another 10 minutes to Ingredients cooking time). 1 cup of rice (a normal Chop the onion into small pieces and peel drinking mug filled to and crush the garlic. the top is usually a good amount of rice Using a different chopping board and knife, trim for two people) any fat off the meat, then cut it in to thin strips (about 1cm across), and season with pepper. 1 onion, thinly sliced 3 cloves of garlic, Heat a large frying pan, add a splash of olive oil crushed and fry the onions and garlic for 2–3 minutes over a medium heat. 300g/10oz rump steak or frying steak Add the beef to the pan and simmer for A splash of olive oil 3–4 minutes until browned. 125g/4oz of frozen peas Add the mushrooms and keep stirring until they 125g/4oz chestnut are browned and soft. mushrooms, sliced Add the peas and stir into the mixture with a 4 tbsps sour cream wooden spoon. Keep the pan on a medium heat A bunch of fresh and let everything cook. parsley, chopped Take off the heat and stir in 3–4 spoonfuls of sour cream, and some finely chopped parsley.

10 11 Fish pie Serves 2 Method Preparation time Put the fish in a shallow saucepan and add the 5 minutes milk. (If the fish has skin on, put it in skin side Cooking time up to prevent it from sticking). Put the lid on and 60 minutes bring to the boil, then simmer for five minutes. Ingredients Turn off the heat and leave to cool. A packet of prepared Meanwhile peel and chop the potatoes, and fish for fish pie or a boil for 20–25 minutes. Once cooked, drain the selection of mixed potatoes, and mash with a little extra milk or chopped fish such butter. Steam or boil the leeks for seven minutes as smoked haddock, until soft. cod and salmon (330g or 12oz approx.) Once the fish is cool enough to handle, pour the milk it was cooked in into a bowl or measuring ¾ pint/450ml of milk jug, and flake the fish into an ovenproof shallow 450g/1lb potatoes dish, discarding any skin or bones. Add the leeks. Fish is always a good choice 1 leek, chopped Cold weather reminder Melt the butter in a saucepan, and add the flour. once or twice a week. White fish 75g/3oz butter contains low fat protein and oily Keep warm and well Cook over a low heat for a couple of minutes, 1 tbsp plain flour stirring all the time, then add the milk that the fish such as salmon is a good – 70°F (21°C) is the ideal source of the omega 3 fats that Black pepper fish was cooked in, a little at a time until it temperature for your thickens. Season with chives and pepper. Whisk doctors recommend for their 1 tbsp chopped chives heart protective properties. living room to ensure there are no lumps and then keep 50g/2oz grated stirring, adding a little extra milk if needed, to This fish pie provides a balanced It’s best to try to keep the cheddar cheese make a thick, smooth sauce. Take off the heat meal for those winter evenings, temperature throughout your and stir in half the grated cheese. with potatoes for carbohydrate home stable, as sudden and vegetables giving vitamins changes in temperature can Pour the sauce over the fish and leeks. Cover and minerals. You can add chopped be dangerous. If it’s not possible evenly with the mashed potato and use a fork parsley instead of cheese to the for you to do this, close the to make patterns on the surface. For extra sauce to lower the saturated doors to rooms you aren’t using flavour, add the other half of the grated fat content. and try to keep the temperature cheese to the top. in your living room at 70°F Bake in a moderate oven on gas mark (21°C) or more. It’s harder to 4/180°C/350°F for 20 minutes, or until the judge temperatures as we grow top is golden and the fish mixture underneath older, so keep a thermometer is bubbling. Serve with peas, runner beans handy to detect any changes. or broccoli.

12 13 Fish pie Serves 2 Method Preparation time Put the fish in a shallow saucepan and add the 5 minutes milk. (If the fish has skin on, put it in skin side Cooking time up to prevent it from sticking). Put the lid on and 60 minutes bring to the boil, then simmer for five minutes. Ingredients Turn off the heat and leave to cool. A packet of prepared Meanwhile peel and chop the potatoes, and fish for fish pie or a boil for 20–25 minutes. Once cooked, drain the selection of mixed potatoes, and mash with a little extra milk or chopped fish such butter. Steam or boil the leeks for seven minutes as smoked haddock, until soft. cod and salmon (330g or 12oz approx.) Once the fish is cool enough to handle, pour the milk it was cooked in into a bowl or measuring ¾ pint/450ml of milk jug, and flake the fish into an ovenproof shallow 450g/1lb potatoes dish, discarding any skin or bones. Add the leeks. Fish is always a good choice 1 leek, chopped Cold weather reminder Melt the butter in a saucepan, and add the flour. once or twice a week. White fish 75g/3oz butter contains low fat protein and oily Keep warm and well Cook over a low heat for a couple of minutes, 1 tbsp plain flour stirring all the time, then add the milk that the fish such as salmon is a good – 70°F (21°C) is the ideal source of the omega 3 fats that Black pepper fish was cooked in, a little at a time until it temperature for your thickens. Season with chives and pepper. Whisk doctors recommend for their 1 tbsp chopped chives heart protective properties. living room to ensure there are no lumps and then keep 50g/2oz grated stirring, adding a little extra milk if needed, to This fish pie provides a balanced It’s best to try to keep the cheddar cheese make a thick, smooth sauce. Take off the heat meal for those winter evenings, temperature throughout your and stir in half the grated cheese. with potatoes for carbohydrate home stable, as sudden and vegetables giving vitamins changes in temperature can Pour the sauce over the fish and leeks. Cover and minerals. You can add chopped be dangerous. If it’s not possible evenly with the mashed potato and use a fork parsley instead of cheese to the for you to do this, close the to make patterns on the surface. For extra sauce to lower the saturated doors to rooms you aren’t using flavour, add the other half of the grated fat content. and try to keep the temperature cheese to the top. in your living room at 70°F Bake in a moderate oven on gas mark (21°C) or more. It’s harder to 4/180°C/350°F for 20 minutes, or until the judge temperatures as we grow top is golden and the fish mixture underneath older, so keep a thermometer is bubbling. Serve with peas, runner beans handy to detect any changes. or broccoli.

12 13 Baked apple with raisins Serves 1 Method Preparation time Preheat the oven to gas mark 6/200°C/400°F. 10 minutes Core the apple and score it with a sharp knife Cooking time around the middle and place in a little water 50 minutes in an ovenproof dish. Ingredients 1 cored cooking apple Mix the butter, raisins and brown sugar together. 10g/½oz butter Stuff the mixture into the apple. 25g/1oz raisins Place in the middle of the oven and cook 1 tsp brown sugar for about 50 minutes or until soft. Serve with custard or cream.

Cold weather reminder This favourite recipe provides Apples contain vitamin C to help a warm dessert which is cooked protect against colds and flu and Get help with your heating costs in the oven alongside other dishes there is soluble fibre in the skin Rising fuel prices means that finding the funds to heat your home so it can be timed to be ready to support digestion. properly can be a worry. Advice is available on making your home just after dinner, saving on fuel. warmer and more energy efficient – and you may be entitled to grants and benefits to help you pay your energy bills. Find out whether you are eligible for help and claim your free Save energy, pay less information guide by calling Age UK Advice on 0800 169 65 65.

14 15 Baked apple with raisins Serves 1 Method Preparation time Preheat the oven to gas mark 6/200°C/400°F. 10 minutes Core the apple and score it with a sharp knife Cooking time around the middle and place in a little water 50 minutes in an ovenproof dish. Ingredients 1 cored cooking apple Mix the butter, raisins and brown sugar together. 10g/½oz butter Stuff the mixture into the apple. 25g/1oz raisins Place in the middle of the oven and cook 1 tsp brown sugar for about 50 minutes or until soft. Serve with custard or cream.

14 15 Microwave mini lemon sponge puddings Serves 4 Method Preparation time Grease individual ramekin dishes or small tea 10 minutes cups. (Make sure they are suitable for use in Cooking time the microwave). 70–80 seconds Beat the softened butter, sugar and the grated depending on zest of the lemon with one teaspoonful of lemon microwave juice until light and fluffy, then beat the egg Ingredients lightly and add slowly to the mixture. 50g/2oz softened butter Add sifted flour slowly and beat until absorbed. 50g/2oz Spoon the mixture into the dishes – do not fill caster sugar above half way as the mixture rises very quickly 1 lemon, and is very hot. Cover with a loose lid or cling film zest and juice and microwave for 70 seconds. 1 large egg Once the 70 seconds is over, let the pudding 50g/2oz stand for 10–20 seconds before testing if it’s self-raising flour spongy (the heat transfers with time so it might not seem cooked straight away). To test, carefully 3 tbsps of press with a finger to see if spongy. If it isn’t, try lemon curd another 10 seconds but do not microwave for (or other jam too long or the sponge will harden. as preferred) In a separate dish, mix a teaspoonful of lemon juice with the lemon curd or jam and heat for a few seconds in the microwave. Turn the sponges out onto plates and spoon the lemon curd or jam over the top. Something sweet after dinner is This dish is quick and cheap. always a comfort on a cold winter These sponge puddings keep well, Serve on its own, with hot custard evening, and it is healthier if you so any left over puddings can be or a little cream. can make it yourself from fresh put in the fridge or freezer for ingredients. Lemons contain another day. vitamin C and an egg is full of goodness.

16 17 Microwave mini lemon sponge puddings Serves 4 Method Preparation time Grease individual ramekin dishes or small tea 10 minutes cups. (Make sure they are suitable for use in Cooking time the microwave). 70–80 seconds Beat the softened butter, sugar and the grated depending on zest of the lemon with one teaspoonful of lemon microwave juice until light and fluffy, then beat the egg Ingredients lightly and add slowly to the mixture. 50g/2oz softened butter Add sifted flour slowly and beat until absorbed. 50g/2oz Spoon the mixture into the dishes – do not fill caster sugar above half way as the mixture rises very quickly 1 lemon, and is very hot. Cover with a loose lid or cling film zest and juice and microwave for 70 seconds. 1 large egg Once the 70 seconds is over, let the pudding 50g/2oz stand for 10–20 seconds before testing if it’s self-raising flour spongy (the heat transfers with time so it might not seem cooked straight away). To test, carefully 3 tbsps of press with a finger to see if spongy. If it isn’t, try lemon curd another 10 seconds but do not microwave for (or other jam too long or the sponge will harden. as preferred) In a separate dish, mix a teaspoonful of lemon juice with the lemon curd or jam and heat for a few seconds in the microwave. Turn the sponges out onto plates and spoon the lemon curd or jam over the top. Something sweet after dinner is This dish is quick and cheap. always a comfort on a cold winter These sponge puddings keep well, Serve on its own, with hot custard evening, and it is healthier if you so any left over puddings can be or a little cream. can make it yourself from fresh put in the fridge or freezer for ingredients. Lemons contain another day. vitamin C and an egg is full of goodness.

16 17 Age UK Tavis House 1–6 Tavistock Square London WC1H 9NA 0800 169 80 80 www.ageuk.org.uk www.spreadthewarmth.org.uk