YEAR 7 RECIPES

FOOD SKILLS FOR LIFE

This book will help you learn basic cooking and food preparation skills. Lots of the recipes are focused on healthy eating and can be adapted to suit individual taste buds!!

YOU MIGHT LIKE TO TRY SOME OF THESE AT HOME – ENJOY! OVEN CONVERSION CHART

Celsius Gas Fahrenheit Description (° C) Mark (° F) 110 1/4 225 Very Slow 120/130 1/2 250 Very Slow 140 1 275 Slow 150 2 300 Slow 160/170 3 325 Moderate 180 4 350 Moderate 190 5 375 Moderately Hot 200/210 6 400 Moderately Hot 220 7 425 Hot 230 8 450 Hot 240 9 475 Very Hot

WEIGHT CONVERSIONS

oz g oz g 0.5 14 11 312 1 28 12 340 2 57 13 369 3 85 14 397 4 113 15 425 5 142 16 454 6 170 17 482 7 198 18 510 8 227 19 539 9 255 20 567 10 283 21 595 , Fresh Fruit salad

Ingredients:

1 lemon or lime 150m or ¼ pint of orange juice

Any of the following fruit, apple, orange, pear, banana, grapes, melon, kiwi, star fruit, strawberries.

You will also need a well-sealed container.

Method

1, cut lemon in half. Place on 2, squeeze out lemon juice by 3, prepare each fruit, one at a chopping board and grip with pinching hard. You may need to use time, according to types. Wash fingers in a claw shape to stop it a juicer. Pour into your container. any if leaving skins on. Push an rolling. Saw gently – forwards and Stir in orange juice to make a zingy apple corer firmly down through back- with a paring knife citrus mixture. the middle to take out the pips.

4, peel kiwi fruit. Cut off both end 5, Cut all fruits into bite sized 6, Stir fruity pieces into the for stability. Stand on a board, pieces. Use claw grip for hard juice strait away to avoid them then slice down the skin with a fruits and bridge hold* for soft. going brown. Mix well and chill in vegetable peeler Always slice downwards on to a the refrigerator chopping board. Layered Rice Salad

Ingredients:

100g rice / pasta / quinoa / couscous

For the layers: Peppers (mixed) 1 small can sweetcorn 1 tomato 1 grated carrot Small cucumber Lettuce (small)

Method

1, Place rice in a saucepan with 2, once boiling, immediately turn the 3, shred lettuce. Keep the knife double the quantity of water. Turn heat down low to 1-2. Simmer for tip pointing downwards on the hob to 5-6. Bring to the boil so about 10-15 minutes (keep checking chopping board. Pull the blade the water begins to bubble. so it does not burn) backwards to slice the lettuce into thin strips.

4, using the bridge hold, slice the 5, once the rice is cooked, remove 6, when layering, begin with a tomato. Use claw grip to slice the from heat. Pour through a sieve to layer of rice. Then, alternate cucumber. Peel and grate the drain. Run under cold water to cool. with other ingredients to form carrot, grating downwards. Use a fork to make it fluffy. distinct stripes of colour.

Scones

Ingredients:

200g self-rising flour 50g butter / margarine 100ml of milk 1 egg For sweet scones add 75g caster sugar For savoury scones add 75g of grated cheese (no sugar)

Method

1, Preheat the oven at 200C (gas 2, dice the butter or margarine 3, add in any optional ingredients. mark 6). Sieve flour into a large into small cubes. Add to the flour. Stir in sugar (for sweet), sprinkle mixing bowl. Keep the sieve held Rub in until the mixture resembles in herbs / spices / grated cheese high up to add in air, pat the sides. fine breadcrumbs. or marmite (for savoury)

4, make a well in the middle of the 5, press the mixture onto a 6, beat egg in a small bowl. Glaze flour and pour in the milk. Mix floured surface with your hands scones with a pastry brush. Bake with a flat edged palette knife until 5cm thick. Cut out circles for 10-15 minutes until golden until it forms a dough. with a pastry cutter. Place on to a brown. Cool on a cooling wire lined backing tray.

Fruit Crumble

Ingredients:

450g (1lb) apples (or other fruit such as rhubarb, blackberries, pears, raspberries, blueberries) OR a tin of pie filling. 150g (6oz) self-rising flour 75g (3oz) full fat margarine or butter 50G (2oz) Sugar

Method

1, Preheat oven at 190C (gas 2, cut fruit in to 3cm pieces. Put 3, spoon the stewed apple filling into mark 5). Peel apples with a chunks in saucepan. Add a little an ovenproof dish, taking care to vegetable peeler. Hold firmly, water (about 2cm). turn hob to 3 avoid any excess water. Add in any then push an apple corer down and simmer for 5mintes until fruit fresh berries at this stage that do through the middle on a is soft, stirring constantly. not need cooking. chopping board.

4, make the crumble topping. 5, when mixture resembles fine 6, when golden brown, remove from Sieve flour into a large mixing breadcrumbs, stir in the sugar. the oven using oven gloves. Cool on a bowl. Dice the butter. Rub in fat Sprinkle the crumble mix over the pot stand. Serve with yogurt, cream with flour using just fingertips. top of the fruit. Cook for 15-20 or ice cream. minutes

Classic Tomato Sauce (Ragu)

Ingredients:

3tbsp Olive Oil 2 Cloves Garlic crushed 400g Tin Chopped Tomatoes 1 onion Finely Chopped 1 tbs Tomato Puree Salt and Black Pepper 1tsp Basil and 1tsp Oregano (add your own secret ingredient)

Method

1. Peel and chop the onion on a 2. Peel and crush the garlic. 3. Fry the onions gently in the olive chopping board, so it is finely oil for a few minutes to soften, then add the garlic.

4. Let it cook down for 3-4 5. Now, add in the rest of 6.Turn up the hob and bring the sauce minutes until the onions are soft ingredients (including your to a boil, so the mixture bubbles. and sweet and have become secret one). Season with a little Once bubbling, turn the heat right transparent with amber edges salt and pepper and stir well down low to a simmer. Allow it to (caramelisation). simmer for around 15-20 minutes, stirring occasionally. Take the pan off the heat and place on a pot stand. Cool and use This simple little sauce is fantastic stirred through pasta. It is also good as a pizza topping if you allow it to cook for a little longer to thicken (gelatinisation). Creamy Guacamole

Ingredients:

½ a small red onion 1-2 fresh red chillies (optional) 3 Ripe Avocados Handful of fresh coriander 6 ripe cherry tomatoes 2 limes Extra virgin olive oil

Method

1. Peel and chop the onion on a 2. Deseed 1 chilli, then roughly 3. Destone the avocados and scoop chopping board. chop it all on a large board the flesh onto the board

4. start chopping it all together 5. pick over most of the coriander 6. add the juice from 1 lime and 1 until fine and well combined leaves, roughly chop, add the tablespoon of oil, season with sea tomatoes and continue to chop it salt, black pepper and more lime if together. needed 7. deseed, Finley chop and scatter over the remaining chilli if you like more of a kick. Pick over the coriander leaves, then serve.

, Simple Houmous

Ingredients:

1 x 400 g tin of chickpeas 1 small clove of garlic 1 lemon extra virgin olive oil ¼ tsp Cumin

Method

1, Drain the chickpeas in a sieve 2, Tip the chickpeas into a food 3, Season with a pinch of sea salt, over the sink. Peel the garlic. processor. Add the garlic, cumin, a then pop the lid on and blitz for good squeeze of lemon juice and 1 about 20 seconds. Use a spatula to tablespoon of oil scrape the houmous down the sides of the bowl, then blitz again.

4, You can make it super smooth or 5, Using a teaspoon, have a taste 6, Serve with sliced crunchy veg, chunky depending on preference. and add more lemon juice or a such as carrots, cucumbers, splash of water to loosen, if radishes or peppers, and some needed. Then, transfer to a warm flatbreads. serving bowl using the spatula.

Zingy Tomato Salsa

Ingredients

6 ripe tomatoes 1 big bunch of fresh coriander 1 onion 2 fresh jalapeño or green chillies 1 large clove of garlic 1-2 limes extra virgin olive oil

method

1, Finely chop the tomatoes. Finely 2, Peel and finely chop the 3, Peel and finely grate in the coriander (stalks and all) and place onion. Deseed and finely chop garlic. Squeeze in the juice from 1 into a large bowl. the chillies, then scrape into lime, add 2 tablespoons of extra the bowl. virgin olive oil, and mix well.

4, Season to taste with sea salt, 5, Cut up a selection of 6, Serve straightaway or cover and black pepper and more lime juice, if vegetables to dip into your set aside for a few hours to let all needed. salsa. those flavours develop.

Stuffed Peppers

Ingredients

4 peppers 160g cous cous/rice 260ml boiling water 100g cheese. 3 tomatoes 10 – 15 olives halved (optional) 4 – 5 basil leaves torn (optional) method

Cut the top off the peppers Brush peppers with oil and 3, Meanwhile, place the couscous and deseed place in an ovenproof dish or in a bowl and pour over boiling muffin tray to stay upright. water until couscous is just Do not put the lids on at this covered. Put a lid/cover on the time. bowl and allow to stand for 5 minutes.

4, Now, chop the tomatoes 5, Use a fork to fluff up the 6, Add the olives and basil leaves and cheese into small chunks couscous, then stir in the and stir. Spoon the mixture into cheese and tomatoes the peppers, dividing it evenly

7, Place the lids on top of the stuffed peppers. Bake in the oven for about 20 minutes at 160 degrees.

Anzac Biscuits

Ingredients

100g plain white flour 25g rolled oats 30g caster sugar 25g desiccated coconut 20ml spoon of golden syrup 50g margarine or butter ½ teaspoon of bicarbonate of soda 10ml spoon of boiling water

method

Preheat the oven to 160ºC or gas Sift flour into the bowl. Mix in the Melt the golden syrup and margarine mark 4. Grease or line the baking oats, sugar and coconut together on a low heat in the small tray. saucepan. Mix bicarbonate of soda with boiling hot water and add to the melted butter immediately.

Add the wet mixture to the dry Divide the mixture evenly into 8 Place onto the prepared baking tray. ingredients. Mix thoroughly until portions using the 15ml spoon. Use Slightly flatten the biscuits with a combined. lightly floured hands to shape the lightly floured fork. biscuits into round balls. Bake for 15 – 20 minutes, until golden brown. Veggie Bean Burger

Ingredients

1 tin of cannellini beans, or butter beans ½ tin of kidney beans 1 slice of bread / 20g breadcrumbs 1 small red onion 3 small mushrooms 1 egg 1 clove of garlic Fresh coriander or parsley Oil for frying

Spices (vary for taste buds!); 1 tsp ground coriander, 1 tsp cumin, 1 tsp thyme, 1tsp paprika, 1 tsp chilli powder or a few drops of tobacco sauce method

1, on a chopping board, finely dice 2, heat oil in a frying pan (hob 3), 3, blitz the bread and fresh coriander your onion. Peel and crush the cook onion for 3 minutes until in a food processor to make the garlic clove. Slice the mushroom. transparent. Then, add garlic and breadcrumbs. Or finely chop your mushrooms for a further 3 minutes. herbs to add to your breadcrumbs. Take off the heat and set aside.

4, Blend or mash the beans with 5, Stir in the onion and mushroom. 6, Dust your hands with flour, shape the breadcrumbs, add egg – but Stir in all the other spices until mixture into burger patties. (this leave chunky. combined. makes 2-3 big buglers or 6 mini ones.) Heat oil in frying pan (hob4-5). Fry each burger at medium heat for 5-6 minutes until brown and hot all the way through, then flip over to cook on the other side. Irish Soda Bread

Ingredients:

80g self-rising flour 80g plain flour ½ level teaspoon of salt (2g) ½ level teaspoon of bicarbonate soda (2g) 100ml of buttermilk or 100ml of milk with ½ teaspoon of vinegar or cream of tartar

Method

1, Pre heat the oven at 200C/Gas 2, Put all flour, salt and bicarbonate 3, Make a small hole in the the mark 6. Line a baking tray with soda in a bowl and mix with a wooden flour mixture and pour in the grease proof paper. spoon. buttermilk mixture. Begin to fold with your hand and gently mix until all ingredients bind together.

4, Mix quickly to form a soft 5, It is the right consistency when 6, Shape into a ball and slightly dough- like playdough. If it too the mixture has ‘cleaned’ the sides of flatten the top. Place on your dry add a little more milk / water. the bowl. Place your dough on a baking tray. Cut a cross on the If it is too loose adding a little floured surface and start to knead top and bake for 25-30 more flour. with the heel of your palm minutes. Soda bread is raised with bicarbonate of soda as it creates carbon dioxide gas. You can add extra savoury ingredients such as tomato, rosemary, thyme, olives etc.

EXPERIMENT! Try some of these delicious extra recipes at home…

SAFETY ALERT……

Please make sure that there is an adult at home to supervise you cooking to help avoid accidents.

Potato salad

Ingredients:

200g/8oz new potatoes 1 tub of natural yoghurt or 2 tablespoons of low-fat mayonnaise Chives, mint or mixed herbs

Method

1, Chop the new potatoes into 2, Bring to the boil then turn down 3, While the potatoes are cooking quarters. Place in a saucepan and to a low heat (simmer). wash and chop the mint or spring cover with water. onions.

4, When the potatoes are soft 5, Put the potatoes into a mixing 6, Add the chopped chives, mint or drain away the water using a bowl. Stir in the mayonnaise or mixed herbs. Stir well. Serve in a colander. yoghurt. bowl and decorate (garnish) with a sprig of mint

Rice salad

Ingredients:

75g/3oz long grain rice 1 red or green pepper 2 tbsp sweetcorn 2 tbsp peas 50g/2oz mushrooms 1 vegetable stock cube or a little curry powder 2 tbsp French dressing

Method

1, Half fill large saucepan with water 2, Put the rice in a sieve and 3, Add the rice to the boiling water and bring it to the boil. Add the wash it under cold water until and cook for 15 minutes, or until stock cube or curry powder the water is clear the rice is soft.

4, After 10 minutes add the 5, Cut the pepper in half and 6, Add the pepper and mushrooms. sweetcorn and peas to the rice. Wipe take out the seeds. Cut into Stir in the dressing. Serve in a dish and slice the mushrooms. chunks. Drain the rice in a and decorate with a slice of pepper colander und run under cold or parsley water. Drain well and put into a large mixing bowl.

Summer Drinks

Ingredients per person: Fruit milkshake 300ml / ½ pint of milk 1 banana or small quantity of other fruits

Method

1, Peel and slice the banana or 2, Put the fruit and milk into a jug 3, serve in a cool glass, decorate wash the fruit and mix well with a hand blender. with any leftover fruit.

Ingredients per person: Fruit smoothie ½ banana 2-3 strawberries ½ glass fresh orange juice ½ kiwi fruit

Method

1, peel any fruit skins, wash 2, Put all the ingredients into a 3, serve in a cool glass, decorate berries. small jug and blend with a hand with any leftover fruit. blender until smooth.

Kebabs

Ingredients:

4 sausages 1 chicken breast 1 small onion (white or red) 2 rashers of bacon ½ red or green pepper 4-6 mushrooms 1 pineapple slice 2 large or 6 small tomatoes

(Vegetarian sausages and Quorn “chicken” fillets work well in this recipe) You will also need kebab sticks and foil.

Method

1, Use a plate to store all the 2, pre heat the grill. Assemble 3, Grill the kebabs turning every prepared ingredients on. the foods onto the kebab sticks few minutes to avoid burning. -Peel and slice the onion. in a colourful pattern, leaving a Cook for about 10 minutes, -Wash and quarter the large small space between each making sure the meat is cooked tomatoes. ingredient. all the way through. They are -Wash the small tomatoes. best cooked just before eating. -De-seed the pepper and cut into chunks. -Cut the sausages into 3cm chunks. -Cut the chicken into small chunks (scissors work well for this). -Cut the bacon into small pieces and roll up like a swiss roll. -Cut the pineapple into chunks.

Designer Fruit Muffins

Ingredients: 150g /6oz self- rising flour 1 tsp baking powder ¼ tsp ground cinnamon (optional) 75g /3oz caster sugar 1 egg 100ml / ¼ pint milk 25ml /1 oz sunflower oil 25g of fruit e.g. banana, chopped apple, dried fruit You will also need 12 paper cases or 9 muffin cases and a container to take them home in.

Method

1, Set the oven at Gas Mark 6, 2, Sieve the flour into a large 3, Chop the fruit into small pieces. 200ºC. Place 12 paper cases (or 6 mixing bowl. Stir in the cinnamon Add to the flour. Stir in the sugar. muffin cases) into a bun tin. and baking powder

4, In a small bowl beat the egg, oil 5, Divide the mixture evenly 6, Bake for 15-20 minutes until and milk. Add the mixture into the between the cake cases. the muffins are well risen, golden mixing bowl, beating well with a and firm to touch. Take out of the wooden spoon. The mixture should oven and place on a wire cooling easily drop from the end of the rack. spoon. Think of other tasty ideas: Cherry and Coconut, Carrot and Apple, Marmalade and Pear, Raspberry and Marshmallow, Choc Chip and Vanilla. NB. Fresh fruit such as blueberries and raspberries can be used but this may make the recipe expensive. If you use frozen fruit allow it to thaw and drain away the juice. NNB – Make your muffins savoury – cheese, beetroot, marmite? Spicy falafel

Ingredients:

2 tbs of olive/vegetable oil 1 small onion – finely chopped 1 garlic clove – crushed 400g chickpeas – drained, rinsed and mashed 1 tsp each ground cumin and coriander 1 tsp mixed herbs 1 egg – beaten

Method

1. Gently fry the onion and 2. Add to a mixing bowl Add the egg and mix with clean garlic until soft in 1 tbs of oil with the mashed chickpeas, hands herbs and spices

Form into 6 evenly shaped balls 5. Oven bake for 10 mins 6, serve with pitta and dips and then squash to form patties until golden brown. These are a great alternative to burgers for vegetarians or to reduce fat in the diet. Create a balanced lunchbox, add into a pitta bread and include a piece of fruit

, fruity flapjack

Ingredients:

225gms rolled oats 75gms sugar 3 Tbs golden syrup 100gms margarine/butter 25 grams of dried fruit Grated ginger (optional)

Method

1.Make sure oven is on- Gas 4 180C. 2.Place oats in large mixing bowl 3.Gently heat butter, golden line baking tray with grease proof syrup and sugar in a saucepan paper.

4.Stir rolled oats into the melted 5.Place mixture into a greased tin 6.Cook in the oven for about 20 mixture (this could be lined with baking mins paper) press down to ensure all the ingredients will be stuck together when cooked The mixture will harden as it cools so slice the mixture into sections as it cools and remove from the tin.

, Beef Burger

Ingredients:

1 tbs of olive oil 1 onion peeled finely chopped 1 garlic clove One pack of 250g lean mince 1 tsp of dried mixed herbs One egg - beaten

Method

1.on the board finely chop and 2.Heat the oil in a frying pan (hob 3. in a mixing bowl gently blend dice the onion. Peel and crush the 3) and cook the onion for 3 minutes the mixed herbs and mince. Then garlic. until soft. Add the garlic and cook add the onion and garlic and mix for a further 2-3 minutes until well. golden on the edges

4, Beat the egg and slowly add to 5. with your hands mould 2 large 6. use the remaining oil to cook the mince mixture until it patties on a floured surface the patties (hob 5) cook for 5-6 combines. minutes on each side. While the second side is cooking you can layer a slice of cheese on top. This will melt with the heat from the burger. Serve in buns. Optional extras: bread roll, sliced cheese, sliced tomato, lettuce, sauces