2018

CHRISTMAS COOKBOOK Quick healthy tasty ideas for

* Christmas day & Xmas Left-overs *

Contents

Breakfast ideas – p3

Perfect porridge

Tasty toast

Christmas Dinner – p4

Starters:

Prawn cocktail boats

Festive fruit

Watercress and potato soup

Mains & sides:

Turkey

Roast potatoes

Roast parsnips

Carrot and swede mash

Brussel sprouts

Apple and herb stuffing

Gorgeous gravy

Dessert:

Festive fruit

Mince pie scones

Chocolate pudding cakes

Leftovers – p14

Turkey and parsnip curry

Turkey and vegetable pie

Turkey soup

Desserts

Little Christmas Puddings

Mince Pie Scones

Chocolate Brownies

Blueberry and Orange Trifle

Party Food

Basic Low Fat Dip

Coleslaw

Potato Salad

Chickpea Salad

Leftovers Potato Salad (see page)

Turkey Noodle Soup

Winter Vegetable Soup

Bubble and Squeak Cakes with Tomato Salsa

Turkey and Parsnip Curry

2

This booklet has been created by Bolton Health Improvement Team. For more info about our service and resources visit www.boltonft.nhs.uk

Search for ‘Bolton Children’s Integrated Health & Wellbeing Service’ & then click ‘Health improvement team’.

Christmas - Breakfast

Get the big day off to a great start with a fun but hearty breakfast. This will help boost your energy levels,

keep your blood sugars stable and spirits high through the excitement of the morning until dinner.

Tasty toast Go for a thick slice of wholemeal

bread with your favourite

topping. We love these ideas:

Peanut butter, berries & walnuts,

Spread, strawberries & banana,

Fried egg with eggy bread.

Perfect porridge Go for porridge oats with milk,

and use raisins or sultanas

and a selection of fresh or

frozen berries to create some

festive faces.

3

Christmas Dinner - Starters

Try a light starter to get everyone ready for the main event.

Festive fruit These little watermelon Christmas

trees will brighten the start of any

Christmas lunch, adding a little

goodness without filling people up.

Simply cut the water melon into

large inch thick slices then use a

tree shaped cutter or a knife to

create the trees.

Prawn cocktail boats

Ingredients:

75g light mayonnaise

20g ketchup, dash Worcestershire sauce

200g cooked prawns

Sprinkle of paprika

Lemon slices

Baby gem lettuce leaves (washed)

Method: 1. Measure out the mayonnaise, ketchup and Worcestershire sauce and

mix them together in a bowl.

2. Add the prawns and mix until completely coated, then cover and pop in

the fridge until ready to serve.

3. To serve, add a spoonful of the prawn cocktail mixture to lettuce leaves.

4. Sprinkle with paprika and serve with fresh lemon slices on the side.

4

Christmas Dinner - Starters

Potato and watercress soup (Serves 6)

Ingredients:

1 tablespoon vegetable oil

1 large onion, peeled and diced

1 large potato, peeled and diced

1 litre boiling water

½ vegetable stock cube

15g mint

250g watercress (stems removed)

Black pepper

Method:

1. Heat the oil in a large pan and add the onion with some black pepper,

cook for 5 - 10 minutes on a low heat.

2. Make up the stock by adding ½ stock cube to 1 litre of boiling water.

3. Add the potato and stock to the pan and bring to the boil, simmer for a

further 10 minutes.

4. Roughly chop the watercress then add to the pan simmer for 2 minutes.

5. Add the mint and blend with a hand blender or food processor and serve.

Calories Sugar Fat Sat Fat Salt

25 1.1g 0.9g 0.1g 0.14g

5

Christmas Dinner - TURKEY

Turkey

5 kg turkey , preferably free-range or organic

olive oil

sea salt

freshly ground black pepper

1 clementine , halved

a few sprigs fresh rosemary

2 onions , peeled and roughly chopped

2 sticks celery , roughly chopped

2 carrots , roughly chopped

The cheapest frozen turkey entries for 2018:

Cheapest! Asda Basted Extra Large British Turkey – £3.01 per

kg

Tesco Mini Basted Whole Bird – £3.92 per kg

Sainsbury’s Small Basted Whole Turkey – £4.38 per kg

essential Waitrose Frozen Turkey – £4.50 per kg

Marks & Spencer Frozen Whole Oakham British Turkey –

£4.50 per kg

Read more at https://www.goodtoknow.co.uk/food/cheapest-

christmas-turkey-2013-where-to-buy-the-lowest-priced-bird-

from-9-99-96083#m5cfp35D3lE0JowG.99

The cheapest fresh turkey entries for 2018:

Cheapest! Asda whole basted turkey – £4.00 per kg

Tesco Whole bird (basted and non-basted) – £4.00 per kg (in-

store only)

Sainsbury’s Whole Bird- between £4.13 per kg – £4.29 per kg

essential Waitrose White Turkey – £5 per kg

Marks & Spencer Whole Oakham British Turkey – £5 per kg

Read more at https://www.goodtoknow.co.uk/food/cheapest-

christmas-turkey-2013-where-to-buy-the-lowest-priced-bird-

from-9-99-96083#m5cfp35D3lE0JowG.99

Cooking times

The cooking times below are based on an unstuffed bird. It's better to

cook your stuffing in a separate roasting tin, rather than inside the bird so

that it will cook more easily and the cooking guidelines will be more

accurate.

If you cook your bird with the stuffing inside, you need to allow extra time

for the stuffing and for the fact that it cooks more slowly.

Some ovens, such as fan-assisted ovens, might cook the bird more

quickly – check the guidance on the packaging and the manufacturer's

handbook for your oven if you can.

As a general guide, in an oven preheated to 180ºC (350ºF, Gas Mark 4):

Allow 45 minutes per kg plus 20 minutes for a turkey under 4.5kg.

Allow 40 minutes per kg for a turkey that's between 4.5kg and 6.5kg.

Allow 35 minutes per kg for a turkey of more than 6.5kg.

Cover your turkey with foil during cooking and uncover for the last 30

minutes to brown the skin. To stop the meat drying out, baste it every

hour during cooking.

What size turkey should I buy?

The size of the turkey will depend on how many people you are cooking for,

budget and the size of your oven. You don’t want to buy a small turkey if you

are catering for 12 people, or buy a large turkey that you can’t fit in your oven!

Use the following as a rough guide to provide plenty for the main event along

with a little extra for leftovers :

What type of turkey should I buy?

This can depend on what your priority is, whether it is cost, time or welfare.

Animal welfare: Turkeys fall into the following farming categories:

Fresh or frozen turkey?

Depends on preference. You will need to buy a fresh turkey within 2 days of

cooking which usually needs to be pre-ordered and picked up. A frozen

turkey can be purchased in advance and stored in your freezer until needed if

you don’t have time to pre-order or pick up a fresh one. Frozen can be

cheaper but will need time to defrost thoroughly to avoid food poisoning.

Whole turkey or a turkey crown?

Turkey crowns are basically a whole turkey with the legs and wings removed

to give you a joint of white breast meat on the bone. It’s quicker to cook, easy

to carve, often cheaper in price and can reduce leftovers.

• 3kg – serves 6 - 7 people

• 4kg – serves 8-10 people

• 5kg – serves 10-12 people

• 6kg – serves 12-14 people

• 7kg – serves 14-16 people

• 8kg – serves 16-18 people

• 9kg – serves 18-20 people

• Standard indoor intensive: The most basic.

Can have problems with poor welfare.

• Higher-welfare indoor: Birds grown in barns

with better welfare. Look for RSPCA Approved.

• Free-range: A regulated EU term – sets

requirements for outdoor access and space.

• Organic: These birds have the same lifestyle as

a free-range, but are fed on 100% organic feed.

Lowest welfare but

cheapest option

Highest welfare but

most expensive

options

Good welfare,

affordable option

Choosing your Christmas turkey can be a fine art but consider the following top tips and you’ll smash it!

6

Top tips for planning, preparing and cooking your turkey:

Ensure your turkey is thoroughly defrosted before cooking - Check the

defrosting time of your bird and plan this in advance. It can take 24 hours.

Check the weight and cooking time for your bird (see below) and plan

what time you will need to get it in the oven by to be ready. Remember to

allow extra time for preparing, resting and carving once cooked.

Take your defrosted turkey out of the fridge 30 minutes before cooking

and pre-heat your oven to 180ºC (350ºF, Gas Mark 4). As a guide:

Do NOT wash your turkey – washing meat spreads harmful bacteria

around your kitchen – any bacteria will be killed during cooking.

Check for giblets (the gizzard, heart, liver or other small organs). They

are usually supplied in an oven-safe plastic bag so remember to remove

them before cooking. They can be discarded or used to make gravy.

We recommend cooking your stuffing separately rather than cooking

inside the turkey as this can take longer.

Place your turkey into a large roasting tin. Cover the turkey in tin foil,

sealing around the edges of the roasting tin and place into the oven.

To stop the meat drying out, baste the turkey at least once an hour. To

do this, open the foil, scoop up the juices in the bottom of the tray and

pour these over the top of the turkey. Then reseal and return to the oven.

Uncover your turkey for the last 30 minutes of cooking to brown the skin.

To check the turkey is cooked, pierce the turkey and/or press the thigh

and check that any juices released run clear. Then cut deep into the meat

• 7-8kg – cook 3½ to 4 hours

• 8-9kg – cook 4 to 4¼ hours

• 9-10kg – cook 4¼ to 4½ hours

• 4-5kg – cook 2¼ to 2½ hours

• 5-6kg – cook 2½ to 3 hours

• 6-7kg – cook 3 hours to 3½ hours

to check it’s steaming hot all the

way through with no pink meat left.

Once cooked, transfer the turkey to

a serving plate and preferably leave

to rest and cool for 30 minutes

before carving.

7

Christmas Dinner - Mains

Roast potatoes (serves 6)

Ingredients:

1.2kg potatoes (200g per serving)

2 tbsp vegetable/sunflower oil

Herbs (dried or fresh thyme, rosemary or sage)

Black pepper

Optional – Roast with garlic cloves for added flavour

Method:

1. Pre-heat oven to 200°C/Gas mark 7.

2. Wash potatoes and slice into quarters leaving the skins on.

3. Add to a pan of boiling water, boil for 10 minutes until tender then drain.

4. Put a lid on the pan and shake a few times to fluff up the potatoes.

5. Add potatoes to a baking tray, pour over the 2 tablespoons of oil and

massage over each potato to ensure they have a layer of oil on them.

6. Season with the black pepper and herbs, then roast in the oven for

45 minutes or until tender and golden brown.

Roast parsnips (serves 6)

Ingredients:

6 small parsnips

1 tbsp vegetable/sunflower oil

1 tbsp clear honey and pepper

Method:

1. Pre-heat oven to 200°C/Gas mark 7

2. Slice the parsnips lengthways into quarters, add to a baking tray.

3. Pour over the oil and massage over each parsnip until covered.

4. Lightly brush each parsnip with the honey and season with pepper.

5. Roast in the oven for 20 minutes, turning half way, until golden brown.

Calories Sugar Fat Sat Fat Salt

90 0.6g 2.0g 0.2g 0.2g

8

Christmas Dinner - Mains

Carrot & swede mash (Serves 6)

Ingredients:

6 medium carrots

1 small swede

2 tsp low-fat olive or sunflower based spread

1 tsp cinnamon, black pepper to taste

Method:

1. Wash, peel and chop the carrots and swede into cubes.

2. Add to a steamer or pan of boiling water and steam for 20 minutes or

until tender. Drain if needed and return to the pan.

3. Add the low-fat spread, sprinkle of cinnamon and pepper and mash well.

Brussel sprouts (Serves 6)

Ingredients:

1 bag (500g) Brussel sprouts

Pepper

Water

Method:

1. Wash the sprouts then remove the stem and outer bruised leaves.

2. Cut an ‘X’ shape deep into the stem to allow faster cooking.

3. Add sprouts to a pan in a single layer then cover with water.

4. Bring the pan to the boil then simmer for 5 minutes or until tender.

5. Continue to simmer until liquid has almost evaporated, then drain.

6. Season with black pepper if needed and serve.

Calories Sugar Fat Sat Fat Salt

51 6.1g 1.3g 0.2g 0.04g

9

Christmas Dinner - Sides

Apple and Herb Stuffing

Ingredients:

1 eating apple

80g wholemeal breadcrumbs

½ small onion, finely chopped

1 egg

1 tbsp fresh herbs: parsley, thyme, sage or tarragon (chopped), black pepper

Method:

1. Peel and core the apple and finely chop. Finely chop the onion.

2. In a bowl, mix together the chopped apple, onion, fresh herbs and

breadcrumbs and season to taste with pepper.

3. Crack the egg into a jug/cup and beat with a fork.

4. Gradually pour the beaten egg into the bowl and mix until it binds together.

5. Use to stuff your turkey or roll into stuffing balls and bake in the oven for

30 minutes, Gas Mark 4/ 180°C/350°F.

Gorgeous Gravy

Ingredients:

Meat juices (saved from roasting the turkey)

Water or leftover vegetable water

½ Chicken stock cube (reduced salt if possible), 1 tsp cornflour (optional)

Method:

1. Skim the fat layer off the saved meat juices with a spoon to leave behind

the juice (which may now look like jelly).

2. Reheat the meat juices in a pan on a low heat and add any leftover

vegetable water (or boiling water).

3. Sprinkle in ½ a chicken stock cube & a tsp of cornflour to thicken.

4. Increase heat and continue stirring until desired consistency.

Calories Sugar Fat Sat Fat Salt

185 4.0g 5.1g 1.3g 0.75g

10

Christmas Dinner - Dessert

Orange and berry trifle (Serves 6)

Ingredients:

6 slices fruit loaf

1 tin of mandarin oranges in juice

2 tablespoons fresh orange juice

200g fresh or frozen berries of your choice

350g custard (low fat tinned custard is fine)

1 can spray cream

Method:

1. Cut the slices of bread in half and line the dish. Pour the fresh orange

juice over evenly so all the bread is soaked.

2. Drain the tin of mandarin oranges and layer over the bread, then sprinkle

over a handful of your chosen berries.

3. Top the fruit with custard and then top the custard with spray cream.

4. Garnish the top with a berries and some grated orange zest.

It’s lovely to finish the day with something sweet but after all that food, a little bite might be all that’s needed

Festive fruit Fruit is sweet but light and can

pack in a little added goodness.

We love these ideas from our

Christmas party food recipe book:

Watermelon trees (see page 4)

Strawberry and spray cream Santa’s

Marshmallow, banana, strawberry Santa’s

Grape, banana slice, strawberry & mini marshmallow Santa's

11

Christmas Dinner - Dessert

Mince Pie Scones

Ingredients:

200g self raising flour

50g low fat vegetable spread

125ml skimmed milk

100g sweet mince meat

Method:

1. Preheat the oven to 220°C/Gas Mark 6.

2. Sieve flour into a mixing bowl, add fat spread and rub in with finger tips

until the mixture resembles breadcrumbs.

3. In a separate bowl, mix together 115mls of the milk (leave some from

brushing) and mincemeat and pour onto the flour mixture.

4. Mix the ingredients together to form a soft dough, careful not to over work.

5. Turn the dough out onto a floured surface and roll out until 2cm thick.

6. Use a cutter (preferably a Christmas shaped one) to cut out individual

scones and place on to a greased and floured baking tray.

7. Brush the top of each scone with the left over milk.

8. Bake in the oven for 8-10 minutes or until risen and golden in colour.

Christmas scones

200g self-raising flour*

100g sweet mince meat

50g margarine*

4floz milk*

Pre heat oven 220c

Sieve the flour into mixing bowl, rub in

the margarine

In separate bowl mix together the milk

and mincemeat, pour onto the flour

mixture, combine ingredients together,

(don’t over work).

Turn out onto lightly floured board, roll

out until about 2cm thick.

ut out with scone cutter, place on a

greased and floured baking tray, brush a

little milk on the top of each scone

Bake in a hot oven for 8-10 minutes until

golden and well risen

12

Christmas Dinner - Dessert

Chocolate pudding cakes (Makes 12)

Ingredients:

100g low fat vegetable spread (soft)

75g caster sugar

45g cocoa powder/drinking chocolate

45g white self raising flour

45g wholemeal flour

½ teaspoon baking powder

2 eggs

1 teaspoon vanilla essence (optional)

Method:

1. Preheat oven to Gas 4/ 180°C/350°F and sit 12 bun cases in a bun tray.

2. Cream together the fat spread and sugar until light and fluffy.

3. Gradually beat in the eggs and vanilla essence, if the mixture starts to

curdle, add a little flour.

4. Sift the remaining flour, baking powder and cocoa powder into a

separate bowl then slowly fold this into the mixture with a metal spoon.

5. Spoon the mixture evenly into the 12 bun cases and bake for 15-20

minutes until well risen and firm to touch.

6. Remove from oven and allow to cool.

7. Add the soft fat spread to a bowl and beat until soft.

8. Gradually sift and beat in the icing sugar and then add enough water to

make the icing fluffy and spreadable.

9. Spread the buttercream over the top of each cake and top with a cherry.

Alternative: Add green food colouring to the icing and pipe

the buttercream on to the buns to create mini Christmas trees.

Calories Sugar Fat Sat Fat Salt

234 22.6g 6g 2.0g 0.7g

For icing:

50g low fat vegetable spread

150g icing sugar

5ml water

Cherries to top

13

Christmas - Leftovers

Turkey and Parsnip Curry (Serves 4)

Ingredients:

2 tsp Vegetable Oil

2 Onions, Thinly Sliced

500g Parsnips, Peeled and Chopped

5tbsp Madras Curry Paste

400g Can Chopped Tomatoes

500g Boneless Cooked Turkey Cut into Chunks

150g Pot Low Fat Natural Yoghurt

320g Cooked Basmati Rice to Serve

Method:

1. Heat the oil in a saucepan, add the onions and fry gently for 10 minutes

until they are soft and lightly coloured. Add the parsnips and stir well.

2. To make the curry, stir in the curry paste, add the tomatoes and stir well.

3. Add 1 ½ can of water and bring to the boil. Reduce the heat, cover and

simmer for 15-20minutes until the parsnips are tender.

4. To finish, stir in the turkey chunks, cover the pan again and simmer for a

further 5 minutes until the turkey is heated through.

5. Remove from the heat. Lightly swirl in the yoghurt and serve with the

basmati rice.

Extra tips:

You can add other vegetables – potatoes, carrots, celeriac and squash

Add a can of chickpeas or lentils with the turkey to bulk it out

Toss in a few handfuls of frozen peas or spinach leaves just 3 minutes

before the end of cooking time

Calories Sugar Fat Sat Fat Salt

100 2.7g 3.0g 0.7g 0.21g

14

Christmas - Leftovers

Turkey and vegetable pie (Serves 4)

Ingredients:

300g plain flour*

150g butter*

Cold water

Pie filling:

1 onion, sliced

300g leftover cooked turkey

400g leftover cooked vegetables, cut into large chunks

400ml leftover gravy

Method:

1. Make pastry by rubbing fat into flour and adding enough cold water to

bind together – alternatively buy readymade. Healthier option top with

mashed potato and cauliflower.

2. In a non-stick pan cook the onion with teaspoon of oil or a knob of butter,

cook until soft – not brown, add the chopped meat and vegetables and

cook for 2 minutes. Now add the leftover gravy, mix together and warm

through gently

3. Tip the filling into pie dish and either cover with pasty or mash topping.

4. Bake in the oven for approx. 20 minutes or until pastry cooked and

potato topping browned.

15

Christmas - Leftovers

Perky turkey soup (serves 4-6)

Ingredients:

1 tsp olive oil, 1 large onion chopped

1 red pepper seeded and sliced into thin strips

2 teaspoon ground coriander, ½ teaspoon chilli flakes

3 tablespoon basmati or long grain rice

900ml reduced salt chicken stock*

200g cooked turkey thigh meat, cut into thin strips

1 x 410g can chickpeas, drained and rinsed

Handful fresh coriander, washed and chopped

Method:

1. Heat the oil in a large pan, add the onion and cook on a low heat for 5

minutes whilst stirring. Add red pepper, coriander, chilli flakes and rice.

2. Cook for 1 minute then pour in the stock, stir in the turkey and chickpeas.

3. Bring to the boil, cover and simmer for 10-15 minutes, or until the

vegetables and rice are cooked. Garnish with fresh coriander and serve.

Turkey Noodle Soup (serves 4)

Ingredients:

4 small chopped carrots

140g medium egg noodles

200g shredded turkey

200g frozen peas or leftover vegetables

½ reduced salt chicken stock cube in 1 litre boiling water

1 bunch spring onions, sliced white and green parts keep separate

Method:

1. In a large pan add the stock and carrots and boil for 4 minutes.

2. Add the noodles and simmer for 3 minutes.

3. Stir in the turkey, peas (or veg) and the white part of the spring onions.

4. Cook until heated through, then serve and sprinkle with green spring onion.

Calories Sugar Fat Sat Fat Salt

63 1.4g 1.6g 0.4g 0.19g

16