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 crumble • Cheesy garlic • Ham salad • Rainbow rice • Strawberry Pepper bread sandwich yogurt shake • Baked potatoes • Scones Freshly ground black pepper has been used in all savoury recipes; with a spicy • Chicken curry • Healthy fi sh and • Summer fruit 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 pudding bacon 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 • Pancakes 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 Oven 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 kitchen 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 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 Pastry brush Ovenproof pie Apple corer Peeler Sharp knives dish 100g (8 tablespoons) caster sugar 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 Sieve 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 knife 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 Whisk 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 Bread knife 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 custard 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 Cheddar cheese Bread knife Chopping board Scales Garlic press Put on apron Tie up hair Fork Bowl Table knife Grater 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