Brighter liv A5 Booklet Cover_3529 A5 Booklet Cover 02/04/2013 11:31 Page 1

COOKING

COOKING FOR ALL

FOR ALL
www.brighterliving.org.uk
This recipe book has been produced by

with thanks to

Brighter Living Partnership

Top Floor, Shakespeare Centre
Shakespeare Street
Southport
PR8 5AB
Tel: 01704 501 024 ext 241
Fax: 01704 531192
Charity No. 1101722

www.brighterliving.org.uk

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Contents
Introduction 4

Eat Seasonably Calendar 6

Store Cupboard Essentials 8

Kitchen Utensil Essentials 9

Making Stocks and Sauces 10

Soups 13

Sides 25

Light Dishes 37

Main Meals 49

Microwave Dishes 79

Desserts 88

COOKING
FOR ALL
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Introduction
This recipe book is designed to coincide with the Brighter Living Partnership Fruit and
Vegetable Co-operatives. This book is an update of the Healthy Family Favourite
Recipes we produced in 2011.

The fruit and vegetable co-ops provide large bags of fresh fruit, vegetables and salad
to the residents of Sefton for very reasonable prices. This is in addition to a wide range
of fresh produce we have available to purchase individually at each co-op venue as
well. We also sell eggs and other items such as pulses at the co-operatives which are
run throughout the borough of Sefton. Deliveries can also be made in North Sefton only
for a small additional charge. The fruit and vegetable co-operatives are open to
everyone!

To find out where your nearest co-op is or for more information regarding the fruit
and vegetable co-operatives please call 01704 501024 ext 243 for North Sefton and
01704 501024 ext 205 for South Sefton or visit www.brighterliving.org.uk.

A number of these recipes in this book have been produced by the 1st
Maghull Guide Unit, look out for their logo within the book to show which
recipes have been provided by them! Other recipes within this book are
favourite recipes chosen by service users and individuals who have
attended cooking courses we have delivered.

The recipes in this book are meant as a guide only. They can be tailored to your
personal preferences, adding extra ingredients to your taste or removing items you
don’t like. Cooking is meant to be fun, relaxing and a chance to experiment with new
foods and cooking techniques.

Soups are a really good way to build your own cooking confidence and are easy to
make. Soups essentially consist of a stock and several base vegetables such as garlic,
onion, celery and carrots as examples. From this point forward you can then make the
soup to your own tastes. This could include adding additional vegetables, lentils and
possibly even noodles or meat such as chicken to make the soup into a hearty healthy
meal.

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Why eat healthy?

Eating a healthy, balanced diet provides nutrients to your
body. These nutrients give you energy and keep your heart
beating, your brain active and your muscles working
effectively.
Good nutrition reduces the risk of coronary heart disease
and type 2 diabetes. It helps to maintain a healthy weight
and increases the amount of vitamins and minerals in your
body to protect against illness.

How to include more fruit & veg in your diet

● Add dried or chopped fruit into your cereal
● Have a glass of fruit juice with breakfast
● Snack on fresh fruit instead of sweets
● Use chopped vegetables such as carrots, cucumber etc
as a snack
● Serve a side salad with your main meals and add salad
to sandwiches
● Make fruit smoothies
● Vegetable stir-frys make a quick and easy meal
● Add extra vegetables to stews or casseroles

What counts as one portion of fruit or veg?

Fresh frozen, canned, 100% juice, dried fruit and vegetables all count as
portions of fruit and veg.
1 portion includes:
● 1 medium fruit, e.g. apple, pear and banana
● 2 small fruits such as kiwi fruit and clementines
● 1 cup of grapes or berries, e.g. raspberries
● 2-3 tbsp of tinned fruit in juice
● 1 glass of unsweetened fruit juice (150ml)
● 2 broccoli spears, 8 cauliflower florets, 4tbsp spring greens
● 3 tbsp cooked vegetables, i.e. carrots, peas or sweetcorn
● 3 tbsp baked, kidney, cannellini or butter beans
More information about fruit and vegetable portions can be found on the NHS
Choices website, www.nhs.uk/5aday.

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Store cupboard essentials

Store cupboard essentials are really important ingredients that more often than not
form the base for a healthy meal, below we have provided a list of ingredients we
consider important and are used regularly within this recipe book. All the ingredients
listed below are non-perishable; therefore they do not spoil or decay if used within the
dates listed on the packaging.
You do not need to go out and buy all the ingredients straight away, just buy a couple
of things each time you go shopping and shop around, your store cupboard will soon
build up. Having well stocked cupboards will ensure you have the right ingredients in
to make a healthy meal and prevent a last minute dash for those missing ingredients!
This list isn’t comprehensive but it will make an excellent start.
Oils such as olive oil, rapeseed oil or infused oils such as garlic, chilli etc
Stock cubes such as vegetable, chicken or beef
Dried herbs such as thyme, rosemary etc
Dried spices such as cumin, cajun and chillies etc
Bay leaves
Plain and self raising flour
Worcestershire sauce
Canned beans such as cannellini and mixed beans
Canned fish including tuna
Noodles and pasta including lasagne sheets
Rice, including basmati and risotto rice
Sauces such as soy
Salt, low sodium version if possible
Black pepper
Tinned tomatoes
Tomato puree
Balsamic vinegar
Whilst shopping we recommend purchasing the lower fat options of foods as much as
possible as they are a lot healthier. We have provided a few practical examples below:
● Instead of using standard butter/margarine in recipes you can use unsaturated
margarine e.g. sunflower spread/olive oil based spread
● Brown or best of both bread instead of white bread
● Wholemeal pasta/noodles instead of standard pasta/noodles
● Reduced salt options on sauces, pastas etc

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Kitchen utensils
Below is a list of utensils we suggest would be useful to have in your kitchen. Utensils
come in all different price ranges so purchase the items that fit your budget. As we
mentioned with the store cupboard essentials purchase these items over time to build
up your collection and shop around to find the best deals! This is not a comprehensive
list and you can add to this list as your cooking skills develop.
Large frying pan (non-stick)
A selection of different sized saucepans
A selection of mixing bowls
Baking trays
Set of knives
Chopping boards
Can opener
Vegetable peeler
Whisk
Blender
Measuring jug
Colander
Weighing scales
Measuring cups
Spatula
Wooden spoons
Casserole dish
Grater
Food processor

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How to make a stock

A number of the recipes in this book feature stock as an
ingredient. It is fine to use stock cubes, but try and find a
brand with low salt/sodium content as some can be
high in salt. Check the label on foods to see if they are
high in salt, look at the figure for salts per 100g.
HIGH is more than 1.5g per 100g (or 0.6g sodium)
LOW is 0.3g salt or less per 100g (or 0.1g sodium)
If you wish to make your own vegetable stock, all you
need to do is boil a few vegetables such as carrots, onions, celery and a handful of herbs
for 15 minutes, allow to cool and then strain through a colander.
It is pretty much the same for meat stocks, just save the bones from any leftovers you
may have, such as a chicken carcass. Boil with a few carrots, an onion and a couple of
celery sticks for 15-20 minutes, cool and then strain.

Terms used within this book

tsp = teaspoon simmer = to boil gently on a low heat,
tbsp = tablespoon usually for a long period of time
dsp = dessert spoon trimmed = cleaning the vegetables and
ml = millilitres removing skins etc
ltr = litre chop = the smaller you cut the vegetables
g = grams the shorter the cooking time
kg = kilograms

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How to make tomato sauce

Ideal for pizza and pasta
Ingredients
1 tin chopped tomatoes
2 cloves garlic, thinly sliced
1tsp olive oil
1tbsp dried/fresh herbs
such as oregano, basil

What you will need

1 medium pan
Knife and chopping board
Spatula or wooden spoon

Method
1 Place oil in pan and gently heat.
2 Add garlic and gently fry for a couple of minutes until golden but not brown.
3 Add tin of tomatoes and herbs and simmer gently for 5 minutes.

At this stage you could add some pre-fried vegetables such as onion, courgette,
peppers, mushrooms etc. Simmer for a further 5 minutes and add to pasta and toss.
For a basic pizza topping, continue to simmer the sauce until it has reduced, losing
most of its moisture. This can then be thinly spread over a pizza base and then add
your favourite toppings.

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Further information
The recipes within this book, where possible, have an
indication of how many portions of fruit and vegetables are
contained within each recipe.

Please be aware that if you blend soups you will be losing the
roughage and dietary fibre contained within the vegetables,
regardless of how many portions of different vegetables are
within this soup it will only count as one portion towards your
5 a day target. This is the same for fruit smoothies.

Within the soups, light meals and main meals section of this
recipe book you will notice that some recipes will have a £5
logo and some recipes will have a £10 logo. These figures are
based on an approximate cost of the meal. If the recipe has a
£5 logo this means this meal can be prepared for £5 or less
based on 4 servings, the £10 logo works in the same way and
can be prepared based on 4 servings for £10 or less.

You will also notice an F logo in many of the recipes; the F logo
indicates that this meal can be frozen so therefore can be
prepared in advance.

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Soups

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Quick & Easy Tomato and Basil Soup

(serves 4)
Ingredients
2 tins chopped tomatoes
2 cloves garlic, thinly sliced
1 handful fresh basil leaves
200ml vegetable stock
½tsp extra virgin oil
Black pepper, to season

What you will need

Tin opener
Large pan
Spatula or wooden spoon
Large knife and chopping board
Hand blender
Measuring jug

Method
1 Put oil in pan and add garlic, fry gently for a minute without browning.
2 Add tomatoes and stock to pan and simmer for 5-10 minutes.
3 Once cooked remove from heat and leave to stand for a couple of minutes.
4 Add the basil leaves and a few grinds of black pepper and pulse with a
blender.
5 Serve with crusty bread.

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French Onion Soup

(serves 4)
Ingredients
3tbsp butter or margarine
10 onions, thinly sliced
50g plain flour
1tbsp tomato puree
1ltr chicken or vegetable stock
100g Gruyére cheese grated
4 slices French bread toasted

What you will need

Spatula or wooden spoon
Large knife and chopping board
Large pan
Grater
Measuring jug and scales

Method
1 Melt the butter in a large saucepan over a low heat and cook the onions for
30 minutes until softened, stirring constantly.
2 Add the flour, tomato purée and stock. Cook for a further 30 minutes.
Season to taste with salt and freshly ground black pepper.
3 Scatter the grated cheese over the toasted French bread slices and grill until the
cheese is golden and bubbling. Serve the soup immediately, with a piece of
cheese topped toast floating on the top of each.

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Leek and Potato Soup

(serves 4)
Ingredients
1kg potatoes, peeled and chopped
2 leeks, trimmed and thinly sliced
1ltr vegetable stock
2tsp olive oil

What you will need

Large pan
Large knife and chopping board
Spatula or wooden spoon
Hand blender
Measuring jug and scales
Peeler

Method
1 Place pan on heat and add the oil, potatoes and leeks
leaving a handful of the darker green slices of leek for
later.
2 Fry gently for 5 minutes.
3 Add the stock and simmer for 10-15 minutes.
4 Once soft remove from heat and blend with
hand blender until smooth.
5 Return to heat and add the left over green bits of leek.
6 Simmer for a further 5 minutes and serve.

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Sweet Potato Soup

(serves 4)
Ingredients
1kg sweet potatoes, peeled and chopped
1 medium onion, chopped
2-3 cloves garlic, sliced
1ltr vegetable stock
3tbsp tomato purée
2tsp olive oil

What you will need

Large knife and chopping board
Large pan
Spatula or wooden spoon
Peeler
Hand blender
Measuring jug and scales

Method
1 Fry the sweet potatoes in a little olive oil for 2-3 minutes, stirring constantly.
2 Add the onion and garlic and continue to stir for a further 2 minutes.
3 Cover the potatoes and onion with the vegetable stock and simmer for
10-15 minutes until the potatoes are soft.
4 Once the potatoes are soft, add the tomato purée and blend until smooth.

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Carrot and Lentil Soup

(serves 4-6)
Ingredients
5 large carrots, peeled and
chopped
1 onion, chopped
2 cloves garlic, finely sliced
1ltr vegetable stock
200g red lentils
1tsp olive oil

What you will need

Large pan
Spatula or wooden spoon
Large knife and chopping board
Hand blender
Measuring jug and scales

Method
1 Put oil in pan and add the onion, garlic and carrots.
2 Gently fry for 5 minutes and then add the vegetable stock.
3 Add the lentils and simmer for 10-15 minutes.
4 Once cooked set aside to cool for a minute then blend until smooth.

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Vegetable Soup
(serves 4)
Ingredients
2-3 cloves of garlic, sliced
1 large onion, chopped
3 carrots, peeled and chopped
1 cabbage, roughly chopped
1 swede, peeled and chopped
1 brocolli head, florets only
2 potatoes, peeled and chopped
1.5ltr vegetable stock
1tbsp olive oil

What you will need

Large pan
Spatula or wooden spoon
Large knife and chopping board
Peeler
Measuring jug

Method
1 Put oil in pan and add the onion, garlic and carrots and any vegetables you are
using.
2 Gently fry for 5 minutes and then add the vegetable stock.
3 Simmer for 10-15 minutes or until the vegetables are tender.
4 Once cooked set aside to cool for a minute then blend until smooth or leave chunky.
Tip! Add a can of beans such as cannellini or flageolet
or a couple of handfuls of dried pasta when you add the stock!
This is ideal to use up any leftover vegetables.

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Spicy Parsnip Soup

(serves 4)
Ingredients
600g parsnips, peeled and
chopped into small pieces
2 garlic cloves, finely chopped
1 large onion, finely chopped
1tsp dried chilli flakes
1ltr vegetable stock
2tsp olive oil

What you will need

Peeler
Large knife and chopping board
Large pan
Hand blender
Measuring jug and scales

Method
1 Heat the oil in a large pan, add the onion and parsnips and fry for a couple of
minutes.
2 Add the garlic and chilli flakes and continue to fry for another minute.
3 Add the stock and simmer for 10-15 minutes.
4 Remove from heat and carefully blend to your desired consistency, adding more
stock/water if needed.

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Butternut Squash Soup

(serves 4)
Ingredients
1 large butternut squash,
seeds removed and chopped into
small chunks
2 garlic cloves, finely chopped
1 large onion, finely chopped
1tsp ground cumin
1ltr vegetable stock
2tsp olive oil

What you will need

Large knife and chopping board
Large pan
Hand blender
Spatula or wooden spoon
Measuring jug

Method
1 Add oil to the pan and heat gently, before adding the squash, onion, cumin and
garlic to the pan and gently fry until starting to brown.
2 Add the stock and bring to the boil.
3 Reduce the heat and simmer for 15 minutes.
4 Remove the pan from the heat and leave to cool for a minute before blending.

Tip! For a extra kick why not add a teaspoon of dried chilli flakes at stage 2.

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Chicken Broth
(serves 6)
Ingredients
Leftover chicken or chicken carcass
5-6 large carrots
2 large white onions
3 sticks of celery
1tsp dried thyme
1tsp dried sage
½ swede
Water to cover the contents of the pan

What you will need

1 large pot
Wooden spoon
Large sieve
Large bowl
Paring knife
Chopping board
Vegetable peeler

Method
1 Place the chicken leftovers/carcass into the pot and cover with cold water, add
one carrot (chopped in half), one onion (peeled and chopped in half), thyme, sage
and one celery stick. Simmer for at least 2 hours.
2 Allow stock to cool and skim the fat off the top. Strain the stock through the sieve
into the large bowl and then transfer the stock back into the pan. Use the paring
knife to take the chicken off the bone and put it into the stock.
3 Peel and chop the carrots, swede, onions and celery and add them to the stock.
Bring back to the boil and then down to a simmer until vegetables are tender.
Serve whilst hot.
Tip! You could also add potatoes or pasta/noodles to the soup if you want to make
it more filling. If you are using potatoes they should be added at the start of
stage 3 with the other vegetables. If you are using pasta or noodles add to the
soup when the vegetables are starting to become tender and allow 10-15
minutes to cook thoroughly.

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Gammon and Lentil Soup

(serves 6-8)
Ingredients
One ham hock
6 carrots
2 onions
160g red split lentils
Water to cover contents of the pan
2tsp dried mixed herbs
Vegetable stock
Salt and pepper, to taste

What you will need

Large pot
Large sieve (needs to hold the hock)
Paring knife
Wooden spoon
Chopping board
Vegetable peeler
Large bowl

Method
1 Making the stock: place the ham hock into the large pan and cover with water,
add one carrot (chopped in half), one onion (peeled and sliced in half) and the
herbs. Bring the pan to the boil and simmer until the hock is tender (approximately
an hour), leave to cool once tender.
2 Strain the stock through the sieve into the large bowl and then pour the liquid
stock back into the pan. Remove all the skin, fat and bones from the hock and cut
into smaller chunks. Place the chunks back into the pan. This completes the stock
part of the recipe, now we make it into a soup.
3 Peel and chop the remaining carrots and onion thinly and add to the pan along
with the vegetable stock. Bring the pan to the boil and then simmer until the soup
reduces by 1/5th. Add in the lentils and simmer until lentils are tender. Serve hot.

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Vegetable Pasta Soup

(serves 4)
Ingredients
1tbsp olive oil
2 carrots, thinly chopped
1 large onion, finely chopped
1ltr vegetable stock
2 celery sticks, finely chopped
200g frozen peas
250g filled tortellini or pasta shells
400g can chopped tomatoes
Basil leaves (optional)

What you will need

Large knife and chopping board
Vegetable peeler
Can opener
Large saucepan

Method
1 Heat the oil in a pan and fry the carrots, onion and celery for 5 minutes until
starting to soften.
2 Add the stock and tomatoes and simmer for 10 minutes. Add the peas with
5 minutes to go.
3 Once the vegetables are tender add in the pasta, return the pan to the boil and
simmer until the pasta is just about cooked.
4 Add basil if you are using and season if necessary. Serve whilst hot.

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Sides

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Boiled Rice
Ingredients What you will need
250g basmati rice Large pan with lid
1tsp salt Spatula or wooden spoon
1ltr cold water Measuring jug and scales

Method
1 Place rice in pan with salt, cover with cold water and stir with spatula.
2 Put lid on pan, bring to boil then turn down and simmer for 5 minutes.
4 Remove from heat, drain rice and serve.

When cooking rice it is important that you follow the correct safety guidelines to
ensure it is stored safely to prevent illness. Any leftover rice should be cooled as
quickly as possible and will need to be placed in an airtight container and placed in
the fridge within 4 hours of it being cooked. Once in the fridge it can be kept up to a
maximum of 3 days only.

Carrot & Swede Mash

(serves 4)
Ingredients What you will need
1 large swede or turnip, Peeler
peeled and chopped Large knife and chopping
4 or 5 large carrots, board
peeled and chopped Large pan
1tbsp olive oil Masher
1tsp pepper
Method
1 Boil a pan of water.
2 Peel the swede and carrots and chop into small chunks.
3 Place the vegetables in the water and boil for 8 minutes.
4 Remove from heat and drain.
5 Add the oil and pepper and mash until smooth but
retaining texture.

Tip! You can change the ingredients, substituting or

adding parsnips for a different taste!

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Simple Roast Veg

(serves 4)
Ingredients
5 large potatoes, peeled and quartered
1 large swede or turnip, peeled and
chopped into large chunks
5 large carrots, peeled and chopped
5 large parsnips, peeled and chopped
into large chunks
1tbsp olive oil
1tsp dried thyme
1tsp dried rosemary
1 whole bulb of garlic separated into
cloves with skin left on

What you will need

Peeler
Large knife and chopping board
Large roasting tray
Large mixing bowl

Method
1 Pre-heat oven to 200°C/400°F/gas 6.
2 Place all prepared vegetables into mixing bowl and mix in oil and herbs coating all
contents well.
3 Warm roasting pan on hob and pour vegetables into pan giving them a good
shake to avoid sticking.
4 Cook for around 50 minutes to an hour turning once after 20 minutes.

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Mediterranean Roast Veg

(serves 4)
Ingredients
1 large red onion, cut into chunks
2 peppers, de-seeded and cut into
chunks
250g mushrooms, quartered
1 courgette, sliced into 1cm chunks
200g cherry tomatoes, chopped in half
1tsp dried thyme
1 whole bulb of garlic broken into
cloves with skin on
1tbsp olive oil

What you will need

Large knife and chopping board
Large roasting tray
Large mixing bowl
Scales

Method
1 Pre-heat oven to 200°C/400°F/gas 6.
2 Place all prepared ingredients into the large bowl and mix with your hands.
3 Pour the mix into the roasting pan and roast for half an hour.
Tip! You can adapt this recipe to use ingredients such as potatoes, carrots, pumpkins
and squashes. Just cut into chunks and cook for an extra 15 minutes or so!

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Creamy Potato Bake

(serves 4-6)
Ingredients
1kg potatoes, peeled and cut into slices
(approx ½ inch)
250ml of semi-skimmed milk
250ml of crème fraiche
1 onion peeled, sliced into rings
1 clove of garlic, chopped very thinly
1tsp salt
50g unsalted butter

What you will need

Peeler
Large Knife and chopping board
Measuring jug
Large saucepan
Large casserole dish

Method
1 Add the sliced potatoes into a large saucepan with the milk, crème fraiche, onion,
garlic and salt. Bring the ingredients to the boil and then simmer until the potatoes
are tender.
2 Use some of the butter to grease the casserole dish and then pour the milk and
potato mixture into it.
3 Dot with the remaining butter and cook in the oven for 10 minutes at 180°C/160°C
fan/gas 4 with a lid on. After ten minutes take the lid off and cook for a further
5 minutes or until the potato begins to brown.
4 Remove from the oven and serve.

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Egg Fried Rice

(serves 4)
Ingredients
2tbsp olive oil
300g basmati rice
1 pepper, chopped into small pieces
4 spring onions, finely chopped
100g frozen peas
3 eggs, whisked
Soy sauce (light or dark, depends on
your preference) to add

What you will need

Large knife and chopping board
Pan or rice cooker/steamer
Large frying pan/wok
Spatula or wooden spoon
Whisk and bowl
Colander

Method
1 If you are using a saucepan to cook the rice follow the instructions within this book
on page 26.
2 Beat the eggs into the bowl. Pour a little oil into the frying pan and add the egg.
Allow the egg to cook for a couple of minutes and scramble them up.
2 Add the pepper, spring onions and peas and keep stirring.
4 Add the cooked rice (drain if required) and stir in the soy sauce, if using.
5 Stir around until all the ingredients are mixed together and serve.
Tip! This recipe could be used as
a side to a main meal or add
extra ingredients such as
chicken to make it into a full
meal. The options with this
recipe are endless.

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Tuna Melt Potato Wedges

(serves 4)
Ingredients
750g frozen potato wedges
4tbsp light mayonnaise
½ onion, very finely chopped
100g grated cheddar
2 x 160g cans of tuna, drained
Bunch of parsley, chopped

What you will need

Oven tray
Mixing bowl
Large heatproof serving dish
Can opener
Grater

Method
1 Heat the oven to 220°C/fan 200°C/gas 6.
2 Tip the potato wedges onto a large oven tray, ensuring they sit in a single layer
and bake for ten minutes. Whilst baking mix together the mayonnaise, onion,
cheese, tuna and parsley.
3 Tip the wedges into the large heatproof serving dish and spoon over the tuna
mixture. Return to the oven for a further 12 minutes, until melted.

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Stir Fried Green Vegetables

(serves 4-6)
Ingredients
2tbsp olive oil
225g courgettes, thinly sliced
175g mangetout
175g frozen peas, thawed
250g leafy green cabbage,
chopped roughly
Salt and pepper, to season

What you will need

Chopping board and knife
Large frying pan

Method
1 Heat the oil in a large frying pan, add the courgettes and cabbage and stir fry for
1-2 minutes.
2 Add the mangetout and cook for a further minute before adding the peas and
cooking for a further minute.
3 Season with salt and pepper and serve immediately.

Tip! Add other types of green vegetables for variety such as leeks and spring onions.

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Cauliflower Cheese
(serves 4)
Ingredients
1 large cauliflower
50g of unsalted butter
(and a little extra for greasing)
50g of plain flour
300ml milk
A generous grating of ground nutmeg
Pinch of ground black pepper
1tbsp Dijon mustard
(or other French mustard)
125g cheddar cheese, freshly grated
A handful of flat leaf parsley, finely chopped
What you will need
Saucepan
Sharp knife
Ovenproof serving dish
Wooden spoon
Cheese grater
Kitchen scales
Measuring jug
Saucepan (or 2 if not using a steamer)

Method
1 Prepare the cauliflower by washing it and cutting it into small individual florets,
with all the hard woody stems cut off. Boil the cauliflower in a saucepan until the
florets are soft when pierced with a sharp knife. Remove the cauliflower from the
heat and place in a buttered ovenproof serving dish.
2 Melt the butter in a saucepan. Stir in the flour and cook gently for 1 minute.
Remove the butter and flour from the heat and stir in the milk very gradually. Bring
the milky mixture to the boil, and then continue cooking and stirring on a medium
heat, until the sauce thickens.
3 Pre-heat the grill to its hottest setting.
4 Stir the nutmeg, ground black pepper and the mustard into the sauce, along with
half of the grated cheese. Pour the sauce over the hot cauliflower, sprinkle with the
remaining cheese and brown under the hot grill.
5 Serve with chopped parsley sprinkled on top.

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Spicy Butternut Squash Quarters

(makes 8)
Ingredients
2 butternut squash, quartered and
seeds removed
40g unsalted butter, softened
4tsp chilli flakes or other spicy seasoning
A pinch of salt, to season
Leafy green lettuce or rocket, to serve
(optional)

What you will need

Saucepan
Knife and chopping board
Oven proof dish

Method
1 Pre-heat the grill to medium hot and melt the butter in a saucepan over a low
heat.
2 Place butternut squash quarters into the oven proof dish and sprinkle with the
butter, salt and seasoning.
3 Put the dish under the grill and cook for 20-30 minutes or until tender, turning the
quarters occasionally. Serve hot with lettuce or rocket, if using.

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Simple Tzatziki
Ingredients
1 large whole cucumber grated
2 cloves garlic, finely chopped
350g low fat Greek style natural yoghurt
Salt and pepper. to taste
What you will need
Large knife and chopping board
Large mixing bowl
Scales
Spatula or wooden spoon
Method
1 Grate the cucumber onto a clean tea towel or a couple of sheets of strong kitchen roll.
2 Wrap the cucumber parcel up and squeeze it over a sink to remove as much
water as possible.
3 Add the cucumber to the mixing bowl with all the other ingredients.
4 Mix thoroughly and serve immediately.
Tip! Will keep in the fridge for a couple of days in a sealed container.

Two Minute Hummus

Ingredients
1 tin chickpeas, drained
1 clove garlic, peeled
1tbsp extra virgin olive oil
Juice of half a lemon
1tsp tahini paste (optional)
What you will need
Food processor/hand blender

Method
1 Put oil, lemon juice, garlic and paste in food processor or bowl if using hand blender.
2 Put lid on and start the motor.
3 Remove pouring cover and slowly tip in the tin of chickpeas.
4 Blend until a smooth paste.
5 Serve with flatbreads and olives.

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Tomato Salsa
(serves 4)
Ingredients
6 medium tomatoes,
peeled and finely chopped
½ medium red onion, finely chopped
1 small garlic clove, crushed
Squeeze of lime juice
Handful of fresh coriander,
roughly chopped
Salt and pepper, to taste

What you will need

Chopping board and knife
2 mixing bowls
Saucepan

Method
1 First you need to peel the tomatoes, to do this you need to make slits all over the
skin of the tomatoes and place in a bowl of boiled water. Leave them here for 2 to
3 minutes and peel the skin using your fingers.
2 Simply place all the chopped ingredients into a bowl, mix around and place in the
fridge until you are ready to use it.

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Light
Dishes

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Best Ever Beans on Toast

(serves 4)
Ingredients
2 tins of beans such as cannellini,
flageolet, butter beans or chickpeas
2 tins chopped tomatoes
1 large onion, finely sliced
3 cloves garlic, sliced
1 red pepper, sliced
1 red or green chilli, finely sliced
1tbsp cumin powder
2tsp olive oil
8 slices French bread

What you will need

Large pan
Large knife and chopping board
Spatula or wooden spoon

Method
1 Place pan on heat and add oil and onion, frying for 2 minutes.
2 Add the garlic, pepper, chilli and cumin powder and fry for a further 2 minutes.
3 Add the the tomatoes, beans and simmer for 10 minutes.
4 Remove from heat and serve on some sliced crusty French bread.
Tip! Great for vegetarians – high source of protein.

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Chick Pea Patties (makes 12)

Ingredients
2 x 400g cans chick peas, drained
4 garlic cloves, crushed
1 tsp ground cumin
1 small red onion, chopped
20g fresh coriander
Sprinkle of chilli flakes (optional)
2 tbsp plain flour
Olive oil for frying
Fresh parsley, to serve
2 lemons, quartered

What you will need

Chopping board and knife
Food processor
Frying pan
Kitchen paper
Can opener

Method
1 Drain and rinse chick peas and pat dry with kitchen paper.
2 Place the chick peas, garlic, cumin, onion, coriander and chilli flakes (if using) in a
food processor and blend until smooth. Stir the flour into this mixture.
3 With floured hands shape the mixture into 12 small round patties and chill in the
fridge for 20 minutes. Freeze at this point if applicable and allow to defrost fully
at room temperature before cooking.
4 Heat a little oil in a frying pan over a medium heat and fry the patties in batches
for around 2 minutes on each side until heated through and golden.
5 Serve warm with fresh parsley and lemon wedges.

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Vegetable and Tomato Pasta Bake

(serves 4)
Ingredients
250g penne pasta
½ courgette, trimmed and diced
125g mushrooms, sliced
½ red pepper, chopped
1 carrot, peeled and diced
2 celery stalks, trimmed and sliced
75g green beans, trimmed and cut into small strips
100g low fat cheddar cheese, grated
400g can chopped tomatoes

What you will need

Large saucepan
Large baking dish
Microwaveable dish
Cling film
Wooden spoon

Method
1 Pre-heat oven to 200°C/180°C fan/gas mark 6. Cook pasta in a large saucepan
of boiling, slightly salted water following the directions on the packet.
2 Add the courgettes, carrot, celery and green beans to the microwaveable dish
and microwave on high for 4 to 5 minutes or until the carrot is tender.
3 Add the mushrooms and pepper to the other vegetables and stir.
4 Drain the pasta and return to the saucepan. Add the vegetable mixture and pour
in the chopped tomatoes and mix.
5 Spoon the mixture into the baking dish, cover the top with cheese and bake for
20 to 25 minutes at 200°C/180°C fan/gas 6 or until the cheese is golden.

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Tuna Bean Salad (serves 4)

Ingredients
500g salad potatoes
4tbsp olive oil
1tbsp lemon juice
½tsp chilli powder
1 garlic clove, finely chopped
400g can cannellini beans, drained and rinsed
1 small red onion, finely chopped
Handful of parsley, roughly chopped
200g can tuna, drained
110g bag mixed salad leaves

What you will need

Saucepan
Mixing bowl
Whisk
Can opener
Colander

Method
1 Boil the potatoes for around 15 minutes or until they are tender.
2 Whilst the potatoes are cooking make the dressing by whisking the oil, lemon
juice, chilli powder and garlic in a large bowl.
3 Add the cannellini beans, onion and parsley and stir well.
4 Drain the potatoes once cooked and cut lengthways in half. Add the potatoes
and tuna into the mixture and stir gently.
5 Place the salad leaves on a plate, drizzle with oil if desired and add the mixture.

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Tuna Melt Pizza Baguettes

(serves 4)
Ingredients
2 part baked baguettes
1 red pepper, diced
1 green pepper, diced
200g can sweetcorn, drained
200g tuna, drained
100g cheddar, grated
1tbsp tomato puree

What you will need

Knife and chopping board
Can opener
Mixing bowl
Baking tray

Method
1 Heat oven to 190°C/170°C fan/Gas 5.
2 Halve the 2 part-baked baguettes lengthways and cook on the oven shelf for
8 minutes. In the meantime mix the diced peppers, sweetcorn, tuna and
75g of the cheddar.
3 Take the baguettes out of the oven and onto a baking tray. Spread the tomato
puree evenly across each halve of bread, divide the tuna mixture over and
sprinkle with the remaining cheese.
4 Bake for a further 12 minutes until melting and golden.

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Tuna Rice Salad (serves 4)

Ingredients
200g Basmati rice
200g can of tuna, drained
100g frozen peas, defrosted
1 pepper, deseeded and diced
2 tomatoes, chopped into small chunks
3 spring onions, finely sliced
Flat leafed parsely, chopped
2tbsp light mayonnaise
Juice of 1 lemon
2tbsp olive oil
Large handful of green olives,
roughly chopped (optional)

What you will need

Saucepan
Large mixing bowl
Can opener
Chopping board and knife

Method
1 Cook the rice following directions given on the packaging or use the recipe on
page 26 as a guide.
2 In a large mixing bowl flake in the tuna and add the peas, peppers, tomatoes,
spring onions, parsley and olives (if using).
3 Stir through the mayonnaise, lemon juice and olive oil and season, if required.
4 Drain the rice and add to the bowl containing the other ingredients. Mix well
and serve.

Tip!
If placed in an airtight container
in the fridge this will last a
couple of days.

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Smoked Bacon Omelette (serves 6)

Ingredients
3 spring onions, finely chopped
200g new potatoes, peeled and thinly sliced
4 rashers smoked bacon with rind removed
3tbsp olive oil
8 eggs, whisked
1tsp English mustard
85g mature cheddar, grated
2 tomatoes, cut into wedges
What you will need
Chopping board and knife
Saucepan
Scissors
Frying pan and wooden spoon
Bowl, whisk and grater
Method
1 Boil the potatoes in a pan of lightly salted water for 10 minutes until just tender
and drain.
2 Heat a frying pan with 1tbsp of oil and chop the bacon into the pan using the
scissors, frying the bacon until it turns pink. Add the spring onion and cook for
1 minute, remove the pan from the heat and add the contents to a mixing bowl.
3 Break the eggs into a bowl, then whisk with mustard and a little salt and pepper.
4 Grate the cheese and add half to the egg mixture with the cooked bacon, spring
onions and potatoes. Gently stir to mix everything.
5 Heat 2tbsp oil in a frying pan and when the oil is hot pour in the mixture. Stir a
couple of times as it begins to set.
6 Turn on the grill to allow it to warm. Leave the omelette to cook on a medium heat
for around 6 minutes, in the meantime cut the tomatoes into wedges and scatter
over the omelette with the remainder of the grated cheese.
7 When the omelette base is set and still slightly eggy on top, put the pan under the
warm grill to cook the rest of the mixture and melt the cheese.
8 Allow to cool for 5 minutes before turning out onto a plate. Cut into 6 wedges and
serve.

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Cheesy Frittata (serves 4)

Ingredients
2 spring onions, chopped finely
4tbsp frozen peas, defrosted
1 courgette, coarsely grated
2 slices of ham, chopped
100g feta cheese
4 eggs, whisked
2tbsp olive oil

What you will need

2 bowls
Chopping board and knife
Grater
Scissors
Whisk
Casserole dish

Method
1 Turn the oven to 180°C/160°C fan/Gas 4.
2 Grate the courgette directly into the bowl and add the peas and spring onions.
Chop the ham in the bowl using the scissors. Break the cheese into the bowl by
crumbling with your hands.
3 Crack the eggs into the second bowl and whisk. Once fully whisked add the eggs
to the bowl containing the vegetables and stir well.
4 Take the casserole dish and lightly coat with the olive oil, pour the mixture into the
dish and cook for around 30 minutes or until the egg is set.
5 Serve warm with salad.

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Tomato and Potato Tortilla

(Spanish Omelette) (serves 6)
Ingredients
1kg potatoes, peeled and cut into small cubes
2tbsp of olive oil
1 bunch of spring onions, chopped thinly
120g cherry tomatoes, halved
6 eggs, whisked
2tbsp of fresh parsley, chopped
Salt and pepper, to taste

What you will need

Saucepan
Sieve
Large frying pan
Bowl
Wooden spoon
Chopping board and knife
Colander

Method
1 Cook the potatoes in lightly salted boiling water in the saucepan for around 8-10
minutes or until tender. Once cooked, drain and put the potatoes aside until later.
2 Pre-heat the grill to medium. Heat the oil in the frying pan and add the spring
onions, cooking until they soften. Add the potatoes and cook for 3-4 minutes until
coated in the oil. Smooth the top and scatter the tomatoes into the pan.
3 Whisk the eggs, 3tbsp of water, salt, pepper and parsley together in a bowl and
pour the mixture into the frying pan. Cook over a very gentle heat for 10-15
minutes until the tortilla looks set.
4 Place the frying pan under the grill and cook until the top is brown. Leave to cool
for 10 minutes before sliding the tortilla out the pan. Cut into wedges and serve
immediately.

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Courgette Fritters (serves 6)

Ingredients
5tbsp self raising flour
1 large egg
1 large courgette, coarsely grated
2 spring onions, trimmed and chopped
2 heaped tbsp ricotta cheese
2tbsp olive oil
Pinch of salt and pepper, to season

What you will need

Large bowl
Large frying pan
Grater

Method
1 Put flour into a large bowl, season and beat in the egg. Once well mixed stir in
the courgette and spring onions.
2 Once well mixed lightly fold in the ricotta, leaving it slightly lumpy.
3 Heat oil in a large frying pan on a medium heat and add 6 spoonfuls of batter
mix and cook for several minutes each side, until golden.
4 Serve when piping hot.

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Colourful Vegetable Cous Cous

(serves 4)
Ingredients
1 vegetable stock cube
½ cucumber, finely chopped
Handful of cherry tomatoes, halved
1 red onion, finely chopped
1 pepper, deseeded and chopped finely
100g cous cous
200ml boiling water
1tbsp olive oil

What you will need

Chopping board and knife
Large bowl
Large frying pan
Measuring jug
Wooden spoon

Method
1 Boil water in a kettle and measure 200ml of water using a measuring jug. Add in
the stock cube and stir well until fully dissolved.
2 Rinse cous cous in a bowl and pour over the vegetable stock, leave to stand for
10 minutes or until all the water is absorbed.
3 Heat the oil in frying pan and fry the onion for around 3 minutes before adding
the pepper and cooking for a further 2 minutes.
4 Add cous cous and stir thoroughly whilst simmering before adding the chopped
tomatoes and cucumber to the pan.
5 Serve with wraps or mini pitta breads while still warm.

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Main
Meals

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Broad Bean and Pea Risotto

(serves 4)
Ingredients
1tbsp olive oil
25g butter
1 onion, finely chopped
3 spring onions, finely chopped
2 garlic cloves, finely chopped
3 pints of vegetable stock
300g risotto rice
200g frozen broad beans, defrosted
200g frozen peas, defrosted
Handful of fresh parmesan grated
Salt and pepper, to season

What you will need

Large frying pan
Large bowl

Method
1 Heat oil and butter in a large frying pan. Add the onion and spring onions then
season with ground black pepper and salt. Cook on a low heat for 3-4 minutes,
add the garlic and cook for a further minute. Add the rice and stir through
thoroughly ensuring all grains are covered in the mixture.
2 Pour some of the hot stock into the pan occasionally using a ladle, keeping the
heat at a gentle simmer. Continue cooking on a low heat, adding hot stock as
required. Stir constantly until all of the stock is absorbed by the rice; this usually
takes around 30 minutes.
3 Add the beans and peas to a large bowl and cover with boiling water. Leave to
sit for 2-3 minutes then drain and stir into the risotto. Stir in parmesan cheese
and season if necessary.

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Leek & Tomato Risotto

(serves 2)

Ingredients
½tsp oil
1 onion, finely chopped
2 cloves garlic, finely chopped
250g risotto rice
500ml vegetable stock
1 leek, sliced
1 tin chopped tomatoes
Sprinkle of parmesan, to taste

What you will need

Large knife and chopping board
1 large pan
Grater
Measuring jug and scales
Spatula or woooden spoon
Ladle
Tin opener

Method
1 Heat the oil in a non-stick frying pan. Add the onion and leek fry until the onion
begins to soften.
2 Stir in the risotto rice ensuring the rice gets a coating of oil.
3 Add 1 ladle of hot stock to the rice mixture - stir continuously until the stock is
absorbed. Continue in this way until all the stock is used up and the rice is tender.
Add the tinned tomatoes with the last ladle of stock.
4 Add the grated parmesan, mix well and serve.

Tip!
Add a handful of frozen
garden peas with tomatoes
to increase vegetable
consumption.

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Tuna and Broccoli Pasta Bake

(serves 4)
Ingredients
225g fusilli pasta
2 x 185g cans tuna, drained
400g can cherry tomatoes
150g broccoli
1 pepper, deseeded and chopped
225g mascarpone
1tbsp tomato puree
2tbsp breadcrumbs
50g cheddar cheese, grated
1tbsp oil

What you will need

2 large saucepans
Large frying pan
Ovenproof dish
Wooden spoon

Method
1 Boil the broccoli into a pan of slightly salted boiling water for 3 minutes and drain.
Pre-heat the grill to hot.
2 Cook the pasta as described on the packaging in a pan of slightly salted boiling
water.
3 Heat the oil in a frying pan and add the pepper, cook until just soft and stir in the
mascarpone, tomato puree and cherry tomatoes, mix well and heat through.
4 Remove the pan from the heat and stir in the tuna, broccoli and pasta.
5 Place the mixture into a large ovenproof dish, sprinkle with breadcrumbs and
cheddar cheese and place under a hot grill until golden brown.

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Low Fat Chicken Korma

(serves 4)
Ingredients
700g diced chicken
1 large onion, sliced
250g pot of low fat crème fraîche
250ml chicken stock
2 heaped tbsp mild curry powder
1tsp vegetable oil

What you will need

Large pan
Large knife and chopping board
Spatula or wooden spoon
Measuring jug and scales

Method
1 Slice onion and fry gently in oil until softened but not coloured.
2 Add chicken and fry for a couple of minutes until just starting to brown.
3 Add curry powder and gently fry for a further 2 minutes.
4 Add crème fraîche and half of the stock and simmer for 5 minutes, adding more
stock if needed.
5 Serve with boiled rice.

Tip!
Instead of using chicken use mixed vegetables and vegetable stock,
helping towards your 5-a-day.

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Lentil Dhal
(serves 2)
Ingredients
200g dried red lentils
1 small onion
1 vegetable stock cube
4tsp whole coriander seeds
4tsp whole cumin seeds
6 green cardamom pods
3tsp ground turmeric
2 cloves of garlic, chopped
2 bay leaves
Ground pepper, to taste
Fresh or dried chillies, to taste
1tsp vegetable oil
What you will need
2 large pans
Pestle and mortar
Large knife and chopping board
Scales
Method
1 Cook the lentils in water according to instructions, adding the vegetable stock cube
and the bay leaves to the lentil cooking water.
2 Dry fry the coriander, cumin and cardamom in the other pan.
3 Shake the pan while still over the heat to turn the spices for around two minutes,
do not allow them to burn.
4 Tip the spices into a pestle and mortar.
5 Remove the cardamom seeds from their pods, and grind the dry fried spices until
reasonably fine.
6 Chop the onion very finely and fry in a little oil on a gentle heat until soft, but not
burnt.
7 Add the dry fried spices, the turmeric, and the garlic to the onion and fry gently for
two minutes, stirring all the time.
8 Add the cooked lentils to the pan and stir thoroughly to mix all the ingredients.
9 Add the chilies and pepper, stir and leave to simmer gently for 5 minutes.
Serve with rice, chapattis or flatbreads.

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Butternut Squash and Sweet Potato

Curry (serves 4 with leftovers)
Ingredients
250g potatoes, peeled and chopped
250g sweet potatoes, peeled and chopped
1 onion, thinly sliced
1 medium butternut squash, chopped into bite size
pieces with seeds removed
400ml low fat coconut milk
2 heaped tbsp Madras curry paste
2tsp vegetable oil
1-2tsp dried chili flakes (optional)

What you will need

Large knife and chopping board
Large pan
Spatula or wooden spoon
Scales

Method
1 Fry the onion in the oil for a few minutes until starting to colour.
2 Add the curry paste and the chillies and fry for another 2-3 minutes. Make sure
not to burn if using powder by using a little water or vegetable stock.
3 Add the potatoes, sweet potatoes and the butternut squash with the coconut milk
and leave to simmer gently, stirring occasionally, for around 20 minutes until the
vegetables are tender.
4 Season and serve with boiled or steamed rice.

Tip!
To make this healthier, replace the coconut milk
with a tin of chopped tomatoes and 250ml vegetable stock

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Quick and Easy Cream Free Carbonara

(serves 4)
Ingredients
4 egg yolks
50g parmesan cheese, grated
350g spaghetti
2 cloves garlic, thinly sliced
100g ham, chicken or salmon
thinly sliced (optional)
1tbsp oil
What you will need
Large knife and chopping board
Large pan of boiling slightly salted water
Spatula or wooden spoon
Small frying pan
Small mixing bowl
Scales
Grater
Method
1 Mix the yolks and parmesan together and stand to one side.
2 Place spaghetti into boiling water and cook as per packet instructions.
3 Place the oil in the frying pan and heat gently.
4 Gently fry the garlic so as not to burn.
5 Add the ham, chicken or salmon to the frying pan and continue to cook through.
6 Once the spaghetti is cooked, drain retaining 1 cup of the pasta water to use later
and return to pan.
7 Add the ham, chicken or salmon to the spaghetti along with the egg yolk and
parmesan.
8 Stir thoroughly, the heat from the spaghetti will cook the yolks as it is being
mixed in.
9 Add some of the pasta water and keep stirring the pasta adding more water if
needed until you have a creamy sauce that coats the pasta.
10 Serve with a sprinkling of fresh parmesan cheese.

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Leek and Ricotta Cannelloni

(serves 4)
Ingredients
½ pack fresh lasagne sheets/dried cannelloni tubes
3 or 4 medium leeks thinly sliced (this also works
well with Savoy cabbage, just slice as thin as
possible or a large bag of wilted spinach)
1 tub ricotta cheese
3 cloves of garlic, finely sliced
1tsp dried thyme
1 can chopped tomatoes
1 jar of lasagne topper (or make your own sauce, see page 23)
1tsp red wine or balsamic vinegar
1tsp caster sugar
1 dessert spoon olive oil and 50g grated parmesan cheese
What you will need
1 large pan and 1 small pan
1 large lasagne tray and 1 baking tray
Large knife and chopping board
2 spatula or wooden spoons
Method
1 In the small pan fry the leek, garlic and thyme in the olive oil for a couple of
minutes, adding a splash of water to soften the leeks.
2 Meanwhile put the vinegar and caster sugar in a small pan and bring to boil,
reducing a little.
3 Preheat the oven to 200°C/400°F/gas 6.
4 Add the tomatoes to the vinegar and sugar and reduce until a thick mixture.
5 Allow the leeks to cool a little before adding the ricotta cheese and mixing well.
6 Place the lasagne tray on the baking tray and pour the tomato mixture into the
lasagne tray covering the bottom evenly.
7 If you are using fresh lasagne sheets, cut each one in half and place some of the
leek mixture in the centre of each one, rolling into a sausage shape. If you are
using dried cannelloni tubes, use a teaspoon to fill the tubes.
8 Place these on top of the tomato mixture.
9 Pour over the creamy sauce
10 Sprinkle the parmesan over the sauce and bake in centre of oven for around
20 minutes if fresh lasagne, 30 minutes if dried.

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Quick and Easy Vegetarian Lasagne

(serves 4-6)
This recipe is a quick and easy vegetarian version of a classic Italian dish. High in
protein and fibre and low in fat due to the vegetarian mince, it can be served with a
light salad or if you’re feeling hungry, quarter a few potatoes, toss in oil and dried
thyme and roast in the oven alongside the lasagne for tasty potato wedges.

Ingredients
450g vegetarian mince
1 medium onion, chopped
1 red and green pepper, chopped into chunks
1 courgette, chopped into small chunks
10 button mushrooms, sliced
3 cloves garlic, finely chopped
2 tins chopped tomatoes
1tbsp tomato purée
Dried/fresh lasagne sheets
200ml water
1tbsp dried herbs
1dsp extra virgin olive oil
1 jar low fat lasagne topper
50g cheese grated

What you will need

Large knife and chopping board
1 large pan
1 lasagne dish
Spatula or wooden spoon
Grater
Measuring jug and scales

Method
1 Turn on your oven and set to 200°C/400°F/gas 6.
Fry onion and garlic gently in the olive oil until soft.
2 Add the peppers and courgette to the onion and garlic and fry for a couple of
minutes. Remove vegetables from pan and set aside.
3 Brown the mince and return the vegetables to the pan.
4 Add the tin of tomatoes, tomato puree, herbs and the water and mix well.
Reduce the heat of your pan and simmer for 15 minutes.

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Tip! At this point you can remove from the heat and serve with cooked spaghetti for
a quick and easy Bolognese!

5 To continue with the lasagne, add an amount of the (Bolognese) sauce to the
lasagne dish to coat the bottom by about 1 centimetre.
6 Add enough of the lasagne sheets to cover the mix (you may have to break the
sheets) and then pour a little of the white sauce over the lasagne sheets,
smoothing it out with a spoon.
7 Repeat this 2 or 3 times depending on the depth of your dish ensuring you finish
with a layer of white sauce.
8 Grate the cheese over the lasagne and place the dish on a baking tray to avoid
mess in your oven. Place in the centre of the oven and bake for 30 minutes for
dried lasagne sheets, 20 minutes for fresh.

Tip!
This recipe freezes really well!
Allow to go completely cold
then transfer to a suitable
plastic container and stick in
your freezer. This can be
defrosted and re-heated in a
microwave.

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Nice and Easy Pizza Base

(serves 2)
Ingredients
175g plain flour
1tsp dried yeast
½tsp caster sugar (optional)
½tsp salt (optional)
1tbsp olive oil
120ml lukewarm water
What you will need
Large mixing bowl
Pizza tray or large baking tray
Cling film
Rolling pin and scales
Method
1 Mix dry ingredients well with fingers, making a small well in the middle.
2 Pour in the oil and water and stir with finger, pulling the dry ingredients into the
middle.
3 Keep stirring until all ingredients are combined.
4 Place on flat surface and knead for around 3 minutes.
5 Place back in bowl and cover with cling film.
6 Leave mix for around an hour in a warm place until roughly doubled in size.
7 Pre-heat your oven to its maximum setting.
8 Flour a work surface, remove the mix from the bowl and roll out with a rolling pin
or stretch into a circle or square shape with your hands roughly half a centimetre
thick.
9 Top with the tomato sauce recipe from page 11, slices of mozzarella and toppings
such as tuna, onion, sweetcorn, pepperoni, vegetables, chicken, prawns,
mushrooms, ham etc.
10 Place the pizza in a hot oven for around 7-8 minutes until the cheese is bubbling
and the crusts are golden brown.

Alternatively if you do not wish to make your own pizza bases you could buy the
bases already made from a variety of shops and simply add your own toppings as
above.

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Sweet and Sour Chicken

(serves 4)
Ingredients
1 onion, finely chopped
1tbsp olive oil
450g chicken, diced
½ red pepper, diced
200g chopped tomatoes, canned
1tbsp soy sauce
1tbsp tomato puree
1tbsp balsamic vinegar
Tin of pineapple slices (220g -230g)
1tbsp cornflour
Salt and pepper, to season

What you will need

Knife and chopping board
Large saucepan
Small saucepan
Wooden spoon
Blender

Method
1 Add the chopped onion into a large saucepan with the olive oil and cook for
around 5 minutes. Add the chicken and cook until starting to brown.
2 Cut the pineapple slices into small cubes, reserving the juice for later. Add the
pepper, tomatoes, soy sauce, tomato puree and balsamic vinegar to the pan and
simmer for ten minutes, season if necessary.
3 Blend the cornflour with the reserved pineapple juice, add to a small saucepan,
bring to the boil and cook out gently. Add to the other ingredients in the large
saucepan and simmer for 5 minutes.
4 Serve with rice or noodles.

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Homemade Beef Burger

(serves 4)
Ingredients
540g minced beef
25g fresh coriander, chopped
1 onion, very finely chopped
1tbsp Dijon mustard
1 egg yolk
1tbsp olive oil
Salt and pepper, to season

What you will need

Large mixing bowl
Large knife and chopping board
Scales

Method
1 Place the ingredients in a mixing bowl and stir with your hands to combine.
Shape the mixture into 4 equal sized patties. If required you can freeze the
patties at this point. Once frozen defrost thoroughly at room temperature before
cooking.
2 Pre-heat the grill to hot. Cook the burgers under the grill for 15 minutes, or until
cooked through, turning once.
3 Before serving you could add a slice of cheese to the burgers when they are
nearly cooked. Serve the patties on a bun with lettuce and a slice of tomato.

Tip!
When making the patties you could add a range of different ingredients, for
example chillies or cajun seasoning to add extra spice, there are a lot of choices
depending on your preference! This is a great recipe for children to help out with
also!

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Nice and Easy Meatballs

(serves 4)
Ingredients
500g lean beef mince
2 slices wholemeal bread turned into breadcrumbs
1tsp dried herbs
2 tins chopped tomatoes
4 cloves garlic, thinly sliced
1tsp olive oil
What you will need
Food processor
Large mixing bowl
Large knife and chopping board
Baking tray
Large pan
Scales
Tin opener
Method
1 Pre-heat your oven to 200°C/400°F/gas 6.
2 Tear the slices of bread up and put in food processor and turn into fine
breadcrumbs.
3 Add the herbs and mince to the breadcrumbs and pulse in the processor until the
ingredients start to bind.
4 Place the mixture in a mixing bowl, take a golf ball sized piece of the mixture and
roll into a small ball between the palms of your hands, placing the meatballs onto
the baking tray.
5 Repeat with remaining mixture. Freeze before cooking if desired. Allow to defrost
thoroughly before cooking.
6 Place on baking tray and bake for 10-15 minutes.
Serve with sauce from page 11, spaghetti and salad.

Tip!
If you don’t have a food processor
your hands are fine!

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Vegetarian Chilli Con Carne

(serves 4)
Ingredients
1 large onion, finely chopped
3 cloves garlic, finely chopped
1 red and 1 green pepper, chopped
2tbsp olive oil
500g vegetarian mince
1tbsp chilli powder
1tbsp cumin powder
1 can chopped tomatoes
1 bay leaf
250ml beef or vegetable stock
2tbsp tomato purée
1 can kidney beans drained
What you will need
Large pan
Large knife and chopping board
Spatula or wooden spoon
Tin opener
Measuring jug and scales
Method
1 Add half the oil to pan and fry mince until brown. Remove mince from pan and set
aside.
2 Add the onion and garlic to the pan with the rest of the oil and cook until just brown.
3 Add the mince back to the pan along with the chilli powder and cumin and stir for
two minutes.
4 Add all the other ingredients apart from the kidney beans and reduce heat to a
simmer for 20 minutes.
5 After 20 minutes add the kidney beans and cook for a further 10 minutes. Freeze
at this point if desired. Allow to defrost thoroughly before cooking.
6 Serve with boiled rice and crusty bread.

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One Pot Spicy Beef

(serves 4)
Ingredients
1tbsp olive oil
1 large onion, roughly chopped
1 garlic clove, finely chopped
1 small red chilli, finely chopped
2 red peppers, roughly chopped
2 celery sticks, diced
400g lean beef mince
400g can chopped tomatoes
2 x 400g cans mixed beans, drained and rinsed
1-2tsp Tabasco sauce
2-3tbsp fresh coriander, roughly chopped (optional)

What you will need

Large frying pan
Knife and chopping board
Wooden spoon
Can opener

Method
1 Heat the oil in a large frying pan over a medium heat and add the onion with
2tbsp water. Cook for 5 minutes or until soft.
2 Add the garlic and chilli and cook for a further two minutes. Add the red peppers
and celery and cook for 5 additional minutes.
3 Add the beef to the pan and cook until brown all over.
4 Add the tomatoes, beans and Tabasco sauce and allow to simmer for 20
minutes over a medium heat. You can freeze the recipe at this point. Allow to
defrost thoroughly before cooking again.
5 Garnish with the coriander and serve with rice or tortillas.

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Scouse (serves 6)

Ingredients
2tbsp olive oil
340g diced braising steak (cut into cubes if possible)
340g neck fillet/diced lamb (cut into cubes if possible)
Salt and pepper to season
1.5kg potatoes, peeled and cut into cubes
Enough vegetable stock to cover the ingredients
½kg carrots, peeled and chopped roughly
4 Celery sticks, washed and chopped roughly
2tbsp Worcestershire sauce

What you will need

Large pan
Chopping board and knife
Peeler
Scales
Wooden spoon

Method
1 Add the oil to the pan and add the meat. Cook until the meat is browning, add
a little stock or water if necessary to prevent the meat burning.
2 Once the meat has turned brown add in the chopped vegetables and pour in
the stock, the stock should cover the vegetables.
3 Leave to cook on the hob over a medium heat, stirring occasionally. Cook until
the vegetables are soft, adding extra stock/gravy granules if required to thicken.
4 Add in the Worcestershire sauce to give an extra flavour just before its ready to
be served. Freeze at this point and allow to defrost thoroughly before cooking.

Tip!
You can serve this recipe
with warm crusty bread,
beetroot or pickled onions!

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Spicy Sausage Pasta

(serves 4)
Ingredients
1tbsp olive oil
8 pork sausages, cut into pieces
1 large onion, chopped thinly
2 garlic cloves, crushed
1tsp chilli powder
400g can chopped tomatoes
300g pasta such as fusilli

What you will need

Large pan
Frying pan
Chopping board and knife
Wooden spoon
Colander

Method
1 Put a large pan of water on to boil. Heat the oil in a large frying pan and fry the
sausage chunks on a fairly high heat until they are golden brown all over.
Reduce the heat and add the onion and garlic, cooking until they have
softened.
2 Stir in the chilli powder and tomatoes with the sausages, bring the sauce to the
boil then turn the heat down and let it simmer for 10 minutes whilst the pasta is
cooking.
3 Add the pasta to the pan of boiling water and cook following the instructions on
the packet. Drain the pasta then add to the frying pan with the sausage
mixture, mixing well.
4 Serve immediately with crusty or garlic bread.

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Italian Sausage Stew

(serves 4)
Ingredients
2tbsp olive oil
6 pork sausages, preferably herb flavoured
1 onion, chopped
2 garlic clove, crushed
Pinch chilli flakes (optional)
3 carrots, cut into small chunks
3 sticks celery, washed and cut thinly
Rosemary needles, stripped from sprigs and
chopped
400g tin chopped tomatoes
3tbsp red lentils
300ml chicken stock

What you will need

Chopping board and knife
Vegetable peeler
Can opener
Saucepan with lid
Frying pan

Method
1 Add 1tbsp of oil to the frying pan and fry the sausages until browned all over.
Take the sausages out of the pan and leave to the side.
2 Add 1tbsp of oil to the saucepan before adding the chilli, carrot and celery and
cook for 5 minutes. Add the rosemary, tomatoes, stock and lentils to the dish.
3 Slice the sausages into thick chunks and add to the dish.
4 Simmer with a lid almost covering the saucepan
for 30 minutes or until the lentils are tender.

Tip!
This recipe could be served
with bread, mash or rice.

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Toad in the Hole

(serves 4)
Ingredients
100g plain flour
½tsp English mustard powder
1 egg
300ml milk
3 thyme sprigs, leaves only
8 pork sausages
1tbsp olive oil

What you will need

Large mixing bowl
Wooden spoon
Measuring jug
Knife and chopping board
Large roasting dish
Frying pan

Method
1 Heat the oven to 220°C/200°C fan/Gas 7.
2 Tip flour into the large mixing bowl and stir in the mustard powder with a good
pinch of salt. Make a well in the centre, crack in an egg, then pour in a dribble of
milk. Stir with a wooden spoon, gradually adding some of the flour until you have
a smooth batter in the well. Add more milk and continue stirring until all the milk
and flour has been mixed together. The batter is now complete, tip this back into
the jug you measured the milk in for later. Add the thyme and stir.
3 Place the sausages in the roasting dish and add the oil. Ensure the sausages are
covered in the oil and roast for 15 minutes in the oven.
4 Once the sausages are cooked pour the batter mix into the roasting dish. It is
normal for it to sizzle and bubble when it is first poured in. Place the dish back
into the oven until the batter is cooked, well risen and crisp, this usually takes
around 40 minutes. To test the batter stick a knife in the middle of the mixture
and it should be set, not sticky or runny.
5 Cut the toad in the hole into large squares and
serve with vegetables and gravy.

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Vegetarian Cottage Pie

(serves 4)
Ingredients
2tbsp olive oil
1 red onion, finely chopped
200g carrots, finely chopped
1 stick celery, finely chopped
250g mushrooms, chopped
400g can chopped tomatoes
1tbsp tomato puree
1tbsp fresh thyme, chopped
400g red lentils
300g sweet potato, peeled and chopped
300g potatoes, peeled and chopped
Splash of milk
What you will need
Knife and chopping board
2 large saucepans
Oven proof baking dish
Vegetable peeler
Scales

Method
1 Heat the oil in a saucepan and cook onion over a medium heat until soft.
2 Whilst the onion is cooking in one pan add boiling water to the other pan and add
the sweet potatoes and potatoes and cook until tender.
3 Add the carrots and celery to the pan with the onions and cook for 5 minutes. Add
the mushrooms and cook until the juices run, once juices are running increase the
heat and allow juices to evaporate.
4 Add the tomatoes, tomato puree, thyme and lentils and simmer for around ten
minutes, stirring occasionally. Once cooked transfer to the oven proof dish, lining it
equally.
5 Once the potatoes are cooked or tender, drain and mash with the milk in the pan
and place over the top of the tomato and lentil mixture. Freeze at this point if you
wish. Allow to defrost thoroughly before cooking.
6 Bake for 20 minutes at 200°C/180°C Fan/Gas 6.

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Fish Cakes (serves 4-6)

Ingredients
1 pack of fish pie mix (usually around
320g – 400g per pack)
3 spring onions, finely chopped
100ml milk
450g potatoes, peeled and chopped
75g canned sweetcorn
Handful of grated cheese
1 large egg, beaten
Flour, for dusting
Olive oil, for frying
What you will need
Large pan Potato masher Cling film
Knife and chopping board Small microwavable dish Sieve
2 large bowls Oven tray and baking paper Large frying pan
Method
1 Cook the potatoes in a large pan of boiling water until they are tender. Drain the
potatoes and return to the pan for another minute to evaporate any excess liquid.
Mash the potato with a small knob of butter and allow to cool. This is important so
the fish cakes can be made into patties during stage 3.
2 Put the fish, spring onions and milk in the microwaveable dish, cover with cling film
and cook in the microwave on high for 2 minutes or until just cooked. If you don’t
have a microwave then add the items to a saucepan and gently cook until just
opaque and cooked through.
3 Once cooked drain the ingredients through a fine sieve and add to the large pan with
the potatoes. Gently mix through the potatoes and avoid breaking up the fish too
much along with the sweetcorn and cheese. Form the mixture into 6-8 patties.
4 Pour the egg into one bowl and the flour into another bowl. Dip the patties into the
egg mixture first and then into the flour and arrange on an oven tray lined with
baking paper. Once the patties are made they need putting in the fridge for at least
half an hour so they firm up. The fish cakes can be frozen at this point if you wish.
Once frozen allow to defrost fully before cooking.
5 Heat a large frying pan with a generous glug of olive oil. When the oil is hot carefully
lower the fish cakes into the pan. Cook for 5-7 minutes or until golden brown
underneath and then carefully flip them over. Fry for another 5-7 minutes or until
golden on the bottom and heated all the way through.

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Egg and Bacon Pie

(serves 4)
Ingredients
170g plain flour, extra needed for
kneading and rolling
¼tsp salt
90g light sunflower margarine
45g low fat cheddar cheese, grated
Enough water to mix
8 rashers back bacon with rind removed
4 eggs for the pie and 1 egg yolk
for making the dough
What you will need
Large mixing bowl
Rolling pin
7” deep pie plate lined
Pastry brush
Fork

Method
1 Make the pastry by sifting flour and salt into a large mixing bowl. Rub in the
margarine until mixture looks like fine breadcrumbs.
2 Stir in the cheese, add the egg yolk and enough water to make the mixture into a
firm dough. Knead the dough until smooth and chill in fridge for 20 minutes.
3 Once chilled roll out 2/3rds of the dough and line the pie dish. Roll out the
remaining dough to make the lid for the pie. A good technique is to cut out the top
and lid of the pie using the pie dish so you get a perfect circle.
4 Trim the bacon of rind and any excess fat and cover the base of the pie. Break
eggs on top of the bacon and damp the edges of the pastry and place the lid on
top.
5 With a fork press the sides and the top of the pie together and make a slit in the
lid.
6 Bake the pie in the oven at 190°C/170°C Fan/Gas 5 for 40-45 minutes.
7 Serve either warm or cold with a side salad.

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Greek Style Chicken Kebabs

(serves 4-8)
Ingredients
750g chicken cut into strips
3 green peppers, chopped into large
chunks
2 cloves of garlic, peeled and finely
chopped
Juice of 1 whole lemon
1tbsp dried oregano
1tbsp olive oil

What you will need

Pack of wooden skewers soaked in
water for at least 1 hour
Large knife and chopping board
Large mixing bowl
Scales

Method
1 Place all the ingredients into a large mixing bowl.
2 Mix the ingredients thoroughly with a large spoon or your hands.
3 Thread the chicken and peppers onto the wooden skewers leaving a couple of
inches at either end.
4 Place the kebabs under a pre-heated grill or onto a hot barbecue.
5 Turn every minute or so until lightly browned but do not overcook.

Tip! Serve with warmed pitta breads, Tzatziki (page 35) and salad.

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Tofu Kebabs (serves 4)

Ingredients
250g firm tofu
2 small courgettes, chopped into 8 pieces
2 medium red onions, chopped into wedges
1 medium pepper, deseeded and cut into 16 pieces
250g egg noodles
1tbsp toasted sesame seeds
Marinade
2tbsp olive oil
1tbsp soy sauce
3tbsp black bean sauce
1tbsp clear runny honey
2 cloves of garlic, crushed
Salt and pepper
What you will need
Large shallow dish Pastry brush Colander
Large bowl Kitchen paper Saucepan
8 wooden skewers Chopping board & knife
Method
1 Pat the tofu with kitchen paper and then cut into 16 cubes. Place the cubes onto a
large dish with the courgettes, red onions and pepper ready for marinating.
2 Mix the ingredients for the marinade in a large bowl, stirring well to ensure everything
is mixed. Once mixed spoon some of the marinade over the tofu and vegetables and
place in the fridge for at least an hour, saving some of the marinade for later.
3 Pre-heat the grill to a medium to high heat. Thread a piece of pepper, onion, tofu and
courgette onto a skewer and repeat the process. Repeat this whole process a further
7 times so you have 8 skewers.
4 Place the kebabs on the grill and brush with the marinade. Grill for 15-20 minutes,
turning half way though and brushing using the pastry brush with some of the
leftover marinade.
5 Whilst the kebabs are cooking bring a pan of water to the boil and cook the noodles
as per packet instructions. Drain noodles in a colander once cooked.
6 Arrange the noodles on a plate and sprinkle the sesame seeds over the noodles.
Serve the noodles with 2 skewers per person.

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Honey Glazed Chicken

(serves 4)
Ingredients
4 boneless chicken breasts
1tbsp olive oil
1 small onion, peeled and finely chopped
3tbsp clear honey
4tbsp fresh orange juice
1 orange, peeled and segmented
What you will need
Shallow roasting tin
Large saucepan

Method
1 Place the chicken breasts on the shallow roasting tin.
2 Heat the oil in the saucepan and add the onion, frying for about 3 minutes
until soft.
3 Add the honey, orange juice and orange segments and stir well until the
honey has dissolved.
4 Pour some of the sauce over the chicken breasts and bake in a pre-heated
oven at 180°C/160°C fan/Gas 4 for 40-45 minutes. At 15 minute intervals whilst
cooking add more of the sauce.
5 Serve hot with rice or jacket potatoes.

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Chicken Noodle Stir Fry

(serves 4)
Ingredients
2tbsp olive oil
3 chicken breasts, sliced thinly
200g egg noodles
4 spring onions, finely chopped
100g mangetout or other green bean
1 large onion, finely chopped
1tsp ginger
2 cloves garlic, crushed
1 pepper, finely chopped
200g mushrooms, chopped
200g broccoli, florets only
Soy sauce, to taste
1 red chilli, finely chopped (optional)
1tsp sesame seeds (optional)

What you will need

Knife and chopping board
Colander
Large frying pan
Weighing scales
Saucepan

Method
1 Heat the oil in a large frying pan and add the garlic, onion, ginger, chilli (if using)
and chicken and cook for 5 minutes over a medium heat or until cooked.
2 Add the pepper, mushrooms and broccoli and cook for a further 5 minutes.
3 Place the noodles in a saucepan of boiling water and cook following the
instructions on the packet.
4 Add the mangetout to the frying pan and cook for 2 minutes. Once the
noodles are cooked drain and add to the frying pan.
5 Add the soy sauce and sesame seeds (if using) and cook for
another 2 minutes. Stir well and serve in even portions.

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Chicken with Tomatoes

(serves 4)
Ingredients
1tbsp olive oil
4 chicken thighs
1 red onion, sliced
400g can chopped tomatoes
400g can mixed beans, drained and rinsed
2tsp balsamic vinegar
Salt and pepper, to season
Fresh parsley, to garnish

What you will need

Large saucepan
Knife and chopping board
Wooden spoon

Method
1 Heat a large non-stick saucepan and add the oil, fry the chicken thighs skin
side down until golden. Turnover and fry for an additional 5 minutes.
2 Add the onion and fry for 5 minutes. Add the tomatoes, mixed beans and
balsamic vinegar, cover the pan and simmer for 10-12 minutes until hot.
3 Check seasoning and add salt and pepper if needed. Freeze at this point,
allow to defrost thoroughly before cooking. Garnish with parsley and serve
immediately with rice or new potatoes.

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Fish, Chips and Mushy Peas

(serves 2)
Ingredients
2 fillets of white fish, coley, haddock, cod etc
1 egg
2 slices wholemeal bread reduce to breadcrumbs
in food processor or grater
50g plain flour
2 large potatoes
200g peas fresh or frozen
1tsp butter
100ml double cream
1tsp olive oil
What you will need
Large knife and chopping board
2 baking trays and a large mixing bowl
3 plates for coating fish
1 medium pan
Blender or masher and scales
Method
1 Preheat oven to 200°C/400°F/gas 6.
2 Cut potatoes into wedges by cutting in half then chop both halves into half again
and then chop these in half again.
3 Place wedges into mixing bowl and cover with the oil, mixing thoroughly so all the
wedges are coated.
4 Place wedges onto baking tray and place in oven for 20 minutes.
5 Meanwhile make the breadcrumbs and spread over one of the plates.
6 Mix the egg and place this on one of the other plates and the flour on the
remaining plate.
7 Take one of your fillets of fish and lightly roll in the flour, then the egg and then the
breadcrumbs to cover the fish and then place on a baking tray.
8 After the wedges have been in the oven for 20 minutes, add the fish to the oven
and cook for another 20 minutes.
9 Boil the peas in water for 3 minutes from frozen, 2 if fresh.
10 Drain peas and add to blender or back into pan and mix in the
butter and cream, blend or mash to desired consistency.
11 Remove fish and wedges from oven and serve with the mushy peas.

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Microwave
Dishes

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Quick Potato Bake

(serves 4)
Ingredients
4 medium potatoes, thinly sliced
2tsp garlic, finely chopped
15g butter
150g cheese, grated

What you will need

Shallow baking dish
Vegetable peeler
Knife and chopping board
Grater

Method
1 Lightly grease a shallow baking dish using butter or oil.
2 Layer the potatoes into the dish and sprinkle with garlic. Continue until all the
potatoes have been used up.
3 Place the butter on top and cover with cling film and microwave for 8-10 minutes
or until the potatoes are tender.
4 Pre-heat the grill to a medium heat and sprinkle with the grated cheese and grill
until melted and golden brown.

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Microwave Scrambled Eggs

(serves 1)
Ingredients
2 eggs, whisked
1 pinch salt and pepper
2tsp butter
250ml milk
1 handful grated cheese of choice
¼ onion, diced
Cooked ham, chopped

What you will need

Microwaveable bowl
Whisk
Measuring jug

Method
1 Break 2 eggs into a microwaveable bowl, add salt and pepper and whisk. Add the
butter and milk and mix again with the fork. Add the cheese, onion and ham and
stir into the egg mixture.
2 Put the bowl into the microwave on full power for 2 minutes, stir well and place
into the microwave again for a further 2 minutes.
3 Repeat the stirring and heating for 8 minutes in total – by this time the eggs
should be taking their scrambled shape.
4 Towards the end it may be worth draining some of the excess juices from the
bowl, this should make the mixture slightly harder.
5 Once cooked serve on toast and season with tomato or brown sauce.

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Easy Microwave Jacket Potatoes

(serves 4)
Ingredients
4 large potatoes
50g butter
100g grated cheese

What you will need

Microwaveable dish
Knife and chopping board
Scales
Mixing bowl

Method
1 Wash the potatoes and prick with a fork. Set the microwave to 9 minutes on high
and cook the potatoes until tender (time to cook depends on the size of the potato
and your microwave).
2 Cut a slice lengthwise through the middle of each potato and add a little of the
butter to each.
3 In a bowl mix the cheese and any other topping you wish (tuna etc) and divide it
equally between the potatoes.
4 Place in the microwave for 30 seconds on high or until the cheese is melted and
bubbling, serve immediately.

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Salmon and Leek One-Pot

(serves 4)
Ingredients
700g leeks, finely sliced
3tbsp olive oil
1tbsp Dijon mustard
1tbsp clear honey
Juice of half a lemon (optional)
250g cherry tomatoes, halved
4 skinless salmon fillets,
about 175g per fillet
Salt and pepper, to season

What you will need

Large microwave dish
Cling film
Knife and chopping board
Whisk and bowl
Wooden spoon

Method
1 Put the leeks into a large microwavable dish and sprinkle over 2tbsp of water.
Cover the dish with cling film and pierce several times with a fork. Cook on 850W
for 3 minutes and allow to stand for 1 minute and remove cling film.
2 Whisk the oil, mustard, honey, and lemon juice together and season with a little
salt and pepper. Scatter the tomatoes over the cooked leeks and add half of the
sauce.
3 Lay the salmon fillets side by side on top of the vegetables and spoon the
remainder of the sauce over them. Cover with cling film, pierce several holes in as
before and cook for a further 9 minutes on 850W. Leave to stand for a couple of
minutes before leaving. Serve with crusty bread.

Tip! For extra sweetness you could increase the amount of honey and mustard used.

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Butternut Squash Risotto

(serves 4)
Ingredients
250g risotto rice
700ml hot vegetable stock
1 medium butternut squash
1 ½ handfuls of grated cheese
of choice
Handful sage leaves, roughly
chopped

What you will need

Large bowl
Measuring jug
Cling film
Chopping board and knife

Method
1 Tip the rice into a large bowl and add 500ml of the hot vegetable stock. Cover with
cling film and pierce several holes and cook for 5 minutes on a high setting.
2 The best way to prepare the squash is to cut the ends off then cut in half. Peel the
skin with a small knife and scoop out the seeds then cut the flesh into chunks.
3 Stir the rice well and then add the squash and the remainder of the stock. Cover
with cling film and microwave for another 15 minutes, stirring halfway through,
until all the stock is absorbed and the rice and squash is tender.
4 Leave the risotto to sit for 2 minutes, add half of the cheese and sage and stir well.
Serve whilst warm with the remaining half of the cheese as a topping.

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Chicken and Rice

(serves 4)
Ingredients
4 small chicken breasts, cut into
small pieces
1 onion, roughly chopped
1 pepper, roughly chopped
300g uncooked rice
1ltr water
4tbsp butter
4tbsp lemon juice
4tsp dried basil

What you will need

Heatproof dish
Weighing scales
Wooden spoon

Method
1 Put the butter into a heatproof dish and microwave on high for 1 minute.
2 Add uncooked rice and stir around until all the grains are covered in butter.
3 Add all remaining ingredients and microwave on high for 10 minutes or until the
chicken is cooked right through.
4 Let it sit for 5 minutes or until all the liquid has been absorbed.
5 Add salt and pepper to taste, serve warm.

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Microwave Braised Beef & Vegetables

(serves 4)
Ingredients
2tbsp butter or margarine at kitchen
temperature
1 large onion, thinly sliced
3 carrots, thinly sliced
75g mushrooms, sliced
450g stewing/braising steak cut into
small cubes
1tbsp plain flour
300ml beef stock
Black pepper & salt to season
What you will need
Large microwaveable casserole dish
Large knife and chopping board
Spatula or wooden spoon
Cling film
Measuring jug and scales
Method
1 Put the butter/margarine into the casserole dish and melt on defrost setting for
45 seconds.
2 Add the vegetables and steak and mix well.
3 Cook uncovered on full for 3 minutes.
4 Add the flour and stock and mix well.
5 Move the mixture to the edge of the dish forming a ring leaving a hollow in the
middle.
6 Sprinkle with pepper, cover with cling film and pierce twice to allow steam to
escape.
7 Cook on full for 9 minutes
turning the dish once.
8 Allow to stand for
5 minutes then season
and serve.

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Baked Apples
(makes 2)
Ingredients
2 apples
2tbsp dark brown sugar
1tsp ground nutmeg
1tsp ground cinnamon
40g butter

What you will need

Apple corer
Mixing bowl
Wooden spoon
Microwavable dish
Cling film

Method
1 Put the butter into a heatproof dish and microwave on high for 1 minute. Core the
apples, leaving the bottom intact.
2 In a bowl mix the brown sugar, cinnamon and nutmeg. Spoon the sugar mixture
into the apples (this is why it’s important to leave the bottom intact) and place 20g
of butter on top of each apple.
3 Place the apples in the microwavable dish and cover with cling film and pierce
and cook for 3-4 minutes or until tender. Allow to sit for a couple of minutes before
serving.

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Desserts

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Mixed Fruit Jelly

(serves 4)
Ingredients
1 packet sugar-free jelly
100ml boiling water
200ml cold water
175ml unsweetened fruit juice
e.g. orange, apple
300g finely chopped fresh fruit
e.g. pear, banana, peaches, strawberries
(Don’t use pineapple or kiwi as these
will prevent the jelly from setting)

What you will need

Measuring jug and scales
Large knife and chopping board
Jelly mould

Method
1 Place the jelly in a large jug and pour in the boiling water. Stir to dissolve.
2 Add the cold water and then the fruit juice.
3 Take a large jelly mould or several small moulds or dishes and place the fruit in
the bottom.
4 Pour the jelly mixture over the fruit.
5 Stir to distribute the fruit evenly and place in the fridge.
6 Leave in the fridge to set.

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Fruity All Bran Cake

Ingredients
1pt milk
225g all bran (store own brand can be used)
560g mixed dried fruit
280g brown sugar
225g self raising flour
A little butter for greasing

What you will need

Large bowl
Measuring jug
Weighing scales
Medium sized cake tin

Method
1 Put all ingredients except the flour into a large bowl and leave to soak for 1 hour.
2 Mix in the flour and pour the mixture into the cake tin which has been greased
using butter or alternatively use baking paper.
3 Bake in the oven at 180°C/160°C Fan/Gas Mark 4 for around an hour.

Tip! This cake may be a little sticky even though it has been cooked for the time
stated above, this is due to the fruit within the cake. You also can add spices or
additional fruits to add a bit of variety

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Fruit Salad
(serves 4)
Ingredients
8 satsumas or clementines
4 apples
4 pears
4 kiwi fruits
(Other fruits of your choice can also be used)

What you will need

Large knife and chopping board
Large bowl

Method
1 Peel the satsumas or clementines and divide into segments.
If there are pips remove them by cutting the segments in half.
2 Wash the rest of the fruit.
3 Core the apples and pears and cut into bite-size cubes.
4 Peel the kiwi fruit and slice.
5 Mix all the fruits together in a bowl.
6 If you are not going to serve the fruit salad immediately, sprinkle some
orange/lemon juice over the apple and pear to stop them from discolouring.

Tip! Serve with low fat yoghurt for extra calcium.

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Oatmeal Cookies
(makes 24)
Ingredients
125g unsalted butter, softened
110g brown sugar
50g white sugar
1 egg
3ml vanilla extract
95g all purpose flour
15g unsweetened cocoa powder
3g baking soda
1.5g salt
125g rolled oats
75g raisins

What you will need

2 large mixing bowls
Whisk or wooden spoon
Baking tray and parchment paper

Method
1 Preheat oven to 180°C/160°C fan/gas mark 4.
2 Beat butter and sugars in a large mixing bowl until creamy. Add the eggs and
vanilla and mix well.
3 In the other mixing bowl add the flour, cocoa powder, baking soda and salt and
mix well. Combine the contents from this bowl into the bowl of butter and sugar
and lastly add the oats and raisins, mixing well until all combined.
4 Drop dough rounded by tablespoons or an ice cream scope onto the baking
paper and form into a cookie shape. Alternatively you could use shape cutters and
add any excess mixture back into the bowl.
5 Bake for 10 to 12 minutes or until cookies are almost set, do not over bake. Cool for
1 minute then move the cookies to wire racks. The cookies will firm up whilst
cooling. The cookies will keep well stored in an airtight container.

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Courgette Buns

Ingredients
350g self-raising flour
50g cocoa powder
1 tsp mixed spice
175ml extra-virgin olive oil
375g golden caster sugar
3 eggs
2tsp vanilla extract
2 medium courgettes, grated

What you will need

2 bun trays
Bun cases
2 large mixing bowls
Grater
Spatula or wooden spoon
Measuring jug and scales
Method
1 Heat the oven to 180°C/360°F/gas 4.
2 In a large bowl, combine the flour, cocoa powder, mixed spice and 1tsp salt.
3 In another bowl, combine the olive oil, sugar, eggs, vanilla essence and grated
courgette.
4 Mix the dry and wet mixture until just combined.
5 Place bun cases in the bun tin.
6 Pour mixture into the bun cases and bake in centre of oven for 20-25 minutes.

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Fruit Flapjacks
(makes 12 large squares)
Ingredients
6 tbsp golden syrup
100g butter
85g soft brown sugar
3 tbsp honey
350g oats
350g dried apricots
1 small banana, mashed

What you will need

Swiss roll tin
Baking parchment
Large saucepan
Large baking bowl
Wire cooling rack

Method
1 Preheat the oven to 180°C/160°C fan/Gas 4.
2 Butter a 9” x 13” swiss roll tin or other suitable baking tin and line the base with
baking parchment.
3 Place the syrup and butter into a large saucepan and heat gently until the butter
has melted into the syrup and stir well.
4 Add the oats into a large mixing bowl, add the other ingredients and pour over
the butter and syrup mixture and stir well, covering the oats.
5 Pour the mixture into the prepared baking tin and spread evenly
to fill the tin making sure the surface is even throughout.
6 Bake in the pre-heated oven for 25 minutes or until golden brown.
Remove from the oven immediately.
7 Place the tin on a wire cooling rack and cut the flapjack
into squares. Leave the flapjack to cool, they will harden
whilst cooling. The flapjacks will keep well if kept in
an airtight container.

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Banana Cakes
(serves 4-6)
Ingredients
100g butter
2 bananas
2 eggs
300g caster sugar
1 sp vanilla essence
300g self raising flour
½tsp bicarbonate of soda

What you will need

Bowl
Sieve
Wooden spoon
8” cake tin
Cooling tin

Method
1 Put butter, eggs, bananas, caster sugar and vanilla essence in a blender and
blend until smooth. Alternatively this can be done in a large bowl by mixing with a
spoon.
2 If using a blender pour the mixture into a bowl and sieve flour and bicarbonate of
soda together and fold into the banana mixture with a spoon.
3 Pour mixture into an 8” cake tin and bake for about 35-40 minutes in the centre of
the oven at 170°C/150°C fan/Gas 3.
4 Turn out onto a cooling rack. The cake can be served on its own or with
strawberries for example.

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Fruity Frozen Yoghurt

(serves 4)
Ingredients
250g fresh pineapple
1tbsp cornflour
2tbsp honey
450g natural yoghurt

What you will need

Saucepan
Chopping board and knife
Bowl
Container that is freezable

Method
1 Cut the pineapple into small pieces, place in a saucepan and stir in the cornflour
and honey.
2 Heat the ingredients until they begin to thicken, remove from the heat and cool.
3 Pour the yoghurt into a bowl and add the pineapple mixture, stir well until
combined.
4 Place the mixture into the container and place in the freezer for at least 1 hour.

Tip This recipe is best being produced when you know you will eat it on the same
day.

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 Mini Crumbles
(serves 4)
Ingredients
4 peaches or nectarines
75g plain white flour
75g wholemeal flour
75g unsalted butter (cut into small pieces)
75g light muscovado sugar
3tbsp sunflower seeds
1tbsp sesame seeds
3tbsp rolled oats

What you will need

Large mixing bowl
Chopping board and knife
Baking dish
Spoon

Method
1 Pre-heat oven to 180C/160C fan/Gas 4.
2 Put the plain white flour and wholemeal flour into a large mixing bowl and stir
together with a spoon. Add the butter and rub the butter and flour together with
your fingertips until they look like coarse breadcrumbs. Stir in the sugar, seeds and
oats. The topping mixture is now complete.
3 Halve and stone the peaches/nectarines and place in the baking dish. Pour in a
little water to prevent the fruit from drying out.
4 Spoon the crumble topping over the fruit and bake for 20 minutes in the oven.
Serve whilst warm.

Tip!
Serve the crumbles with
yoghurt or fruit!

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