A -Dayp Ro Je Ct Parsnip Soup Vegetable Curry Bread &Am
Total Page：16
File Type：pdf, Size：1020Kb
Ref: 3124 Design for Health 2007-Leeds PCT 5-a-day project Parsnip Soup Vegetable Curry Bread & ButterPudding winter ? Ref: 3124 Design for Health 2007-Leeds PCT 5-a-day project Vegetable Soup Chicken Casserole Fruit Crumble winter ? Bread & Butter Pudding Ingredients Method 30oz/75g butter • Butter a large ovenproof dish. 9 thin slices of bread – crusts removed • Melt butter in a saucepan and dip bread into it, coating one side 4oz/100g sultanas and currents mixed with butter, this is much easier than spreading each slice with butter. Grated rind of 1 lemon • Cut each slice into three and arrange half of the bread over base 3oz/75g demerara sugar of dish, butter side down. 3/4 pint of milk • Cover with dried fruit, lemon rind and half the sugar and top with 2 eggs the rest of the bread. Butter side uppermost. • Sprinkle the remaining sugar. ? • Blend milk and eggs together and pour over the pudding. • Leave to stand for about an hour. • Bake in preheated oven at 180°C/350° F/ r gas mark 4 for 40 minutes until puffy, e a pale golden brown and set. t n i w Chocolate Chip, Raisin & Sunflower Seed Cookies Ingredients Method 3oz (75g) sunflower margarine • Preheat oven: Gas 6/200°C. 3oz (75g) caster sugar • Cream together the margarine and sugar until light and fluffy. 1 small egg, beaten Beat in the egg and vanilla extract. Stir in the remaining 1tsp vanilla extract ingredients until combined. 3oz (75g) raisins • Line 2 baking sheets with parchment. Using a tablespoon, spoon 1oz (25g) chocolate chips the mixture onto the baking sheets, leaving a gap between each 1 1 /2 oz (40g) sunflower seeds biscuit so it has room to spread out in the oven. 2oz (50g) plain flour • Bake the cookies in the oven for 12-15 minutes until golden. 1/4 tsp bicarbonate of soda ? • Allow to cool for 5 minutes on the baking sheets then transfer to 1/2 tsp (2.5g) salt a wire cooling tray. 11/2 oz (40g) porridge oats r • Allow to cool completely before serving. te n i w Leek & Potato Soup Ingredients Method 6 medium potatoes, peeled and chopped • Gently fry the potatoes, leek, coriander powder, pepper and bay 2 medium leeks, sliced and rinsed well leaf in the oil and butter mixture. 1 tblsp oil and 1 tblsp butter • Add stock and cook gently until all ingredients are soft. 1 litre of strong vegetable stock • Add the cream/milk and then cook no longer! Blend the soup 1 tsp coriander powder and serve. Fresh ground pepper Half cup of milk ? r te n i w Vegetable Biryani Ingredients Method 1kg mixed frozen vegetables • Boil the vegetables until almost cooked. 500g basmati rice • Boil the rice separately in plenty of water. When almost cooked 2 onions finely sliced drain in a colander. The rice should be firm but not completely 1 tablespoons of vegetable oil cooked. 1 tablespoon ground zerra • Chop 2 onions, lightly fry in 2 tablespoons on rapeseed oil, until 1 inch of ginger golden brown. Add 1 tablespoon ground zerra, 1 inch of ginger, 4 4 green chillies green chillies and 2 garlic cloves. 2 garlic cloves • Mix the boiled vegetables into spices, stir ?the rice into the vegetables. Mix the rice in gently so the grains do not break up. • Cover the pan and put on a gentle heat for 5 – 10 minutes. r te n i w Parsnip Soup Ingredients Method 4 parsnips, peeled and chopped • Heat the oil in a pan and cook the onions and garlic until soft. 2 red onions, chopped • Add the parsnip and cook for five minutes 3 cloves of garlic, crushed • Meanwhile boil the water, pour into a jug and mix the stock and 1 vegetable stock cube curry powder (if using) in. 11/2 pints of water • Add to the mixture, bring to the boil and then lower the heat and 1 tsp curry poweder (optional) simmer for 20 minutes. 1 tbsp (15ml) of vegetable oil • Blend the soup until smooth with a hand blender. • Serve with crusty wholemeal bread. ? r te n i w Mexican Spiced Rice Ingredients Method 1 onion • Cook the rice as instructed. Meanwhile prepare the vegetables: peel 1 garlic clove and finely chop the onion and the garlic, deseed and chop the 1/2 a green pepper pepper, finely chop the tomatoes and drain and rinse the sweetcorn 4 tomatoes and kidney beans. 400g can red kidney beans • Add a teaspoon of oil to the wok and fry the garlic and onions for 2 340g can of sweetcorn minutes, then add the peppers, tomatoes, kidney beans, 198g of frozen peas sweetcorn, peas and a few drops of Tabasco sauce and cook for a Tabasco sauce further 6 – 7 minutes. Brown rice ? • Finally add the cooked rice and toss to mix well. Cook for a further Fresh or dried coriander 3 – 4 minutes until piping hot. Remove from Ground black pepper to taste the heat and serve with a sprinkle of 1 tbsp (15ml) of vegetable oil coriander and pepper. r te • Serves 4 n i w Vegetable Pasta Bake Ingredients Method 4 cups of dried spaghetti or pasta shapes • First boil the pasta until tender and drain well. 1 x 500g jar tomato and herb pasta bake • Mix the cooked pasta together with the pasta bake sauce and 300g frozen mixed vegetables frozen vegetables. 100g ready grated cheddar • Put the mixture into a oven-proof dish (all the pasta should be covered, so add a little water if necessary). Sprinkle over the cheese and bake at 200C/ Gas 6) for twenty minutes.? r te n i w Chicken Casserole Ingredients Method 4 chicken breasts, diced • Sauté the chicken in a small amount of oil until cooked through. 1 onion • Add the onions and continue to cook for a couple of minutes. 2 leeks • Add the rest of the vegetables a cook for a further few minutes. 4 sticks of celery • Meanwhile, make the stock by adding the water to the vegetable 6 carrots stock cubes and then pour over the vegetables. 3 medium parsnips • Bring to the boil and add the pearl barley. 1 small turnip • Allow to simmer on a low heat for 11/2 hours. 2 large potatoes 2oz pearl barley ? 2 vegetable stock cubes 11/2 pts water 1/2 tsp mixed herbs r 1 tbsp oil te n i w Apple and Strawberry Crumble Ingredients Method 4 chicken breasts, diced • Core and chop the apple, place in a pan with a little water and 1 onion cook until soft. Mix in the strawberries. 2 leeks • Place the apple and strawberries in an ovenproof bowl. 4 sticks of celery • Place the flour, oats, sugar and mixed spice (if using) in a large 6 carrots mixing bowl and mix together. 3 medium parsnips • Using your fingertips, rub in the margarine until it looks crumbly and 1 small turnip the fat has been dispersed fairly evenly. 2 large potatoes • Stir in the chopped nuts and spoon over the fruit. 2oz pearl barley ? • Bake in a pre-heated oven (gas mark 4, 180°C, 350°F) 2 vegetable stock cubes for 25-30 minutes. 11/2 pts water • Serve immediately. 1/2 tsp mixed herbs r 1 tbsp oil te n i w Vegetable Curry Ingredients Method 2 cloves garlic, peeled and chopped finely • Heat a small amount of oil (about 2 tsp) and gently fry the garlic, 1 onion, chopped chilli and chopped onions until they are soft. 8 oz (250g) mushrooms • Add the curry powder, peppers and tomatoes and cook for 4oz (110g) cauliflower 2 minutes to allow the flavours to absorb. 2 peppers (red, green or yellow) • Add your mushrooms and cauliflower and fry slightly. 1 tsp (5g) chopped ginger • Stir well and cover, allowing to simmer for about 10-15 minutes. 1 (400g) tin of tomatoes, chopped • Season to taste and add a handful of chopped coriander (optional). 2 small red or green chilli, chopped (remove the Stir well and serve. seeds for a milder curry) ? • Serve with salad and brown rice. 1 tbsp Curry Powder Handful of chopped coriander to finish (optional) r te n i w Vegetable Soup Ingredients Method 1 can (about 400g) baked beans or haricot beans • Heat the oil in a large saucepan and add the onion and garlic, 1 medium onion, chopped cooking until soft. 1 cloves garlic, crushed • Add the carrots and green beans and cook for a few minutes. 2 medium carrots, chopped • Boil 11/2 pints of water and make up the stock. Add to the 4 oz (110g) green beans, chopped saucepan and bring the mixture back to the boil. 5-6 tomatoes, chopped into chunks • Simmer on a medium heat for approx 25 minutes. 11/2 pints (845mls) of water • Now add the tin of beans and tomatoes and cook for a further 1 vegetable stock cube 10 minutes. 1 tbsp (15ml) of vegetable oil ? • Serve as it is, or as an alternative blend to make a smooth vegetable soup. • Serve with crusty wholemeal bread. r te n i w Chilli Bean Stew Ingredients Method 2 cups basmati rice • Wash the rice several times under cold running water,and drain 2 tbsp olive oil well. Bring a large saucepan of water to the boil. Add the rice and 1 large onion, chopped cook for 30 minutes, until tender. 1 garlic clove, crushed • Heat the oil in a frying pan and cook the chopped onion and garlic 12 tbsp hot chilli powder/ 1 fresh chilli for about two minutes.