easy supported by - Borough of Boston · 2019-03-20 · chicken tagine with apricots Serves: 6 Prep Time: 5 minutes Cooking Time: none page 04 supported by: Tips for Healthy Eating

Method:

1. Tip the mackerel and tomato sauce into the mixing bowl, then add the cream cheese.

2. Squeeze the juice from the lime and add it to the mixing bowl.

3. Using scissors snip the chives into the bowl. Add a few twists of black pepper.

4. Stir everything together to form a smooth dip, and transfer to a serving dish.

Serve with pitta bread, carrot or pepper sticks.

Ingredients:

100g/4oz low fat cream cheese (or low fat plain yogurt)

100g/4oz mackerel, canned in tomato sauce

A handful of chives (or spring onions)

1 lime

Black pepper

chicken tagine with apricots

Serves: 6 Prep Time: 5 minutes Cooking Time: none

page 04

supported by:

Tips for

Healthy Eating &

Food Safety

easy

simple and easy to follow recipes

for everyday life

Our community cooking courses across Lincolnshire are always making such tasty dishes, we thought it was about time we shared them across all the different districts. This book contains a selection of recipes, some you may recognise and others will be new for you to try.

We would like to thank all our District Councils and providers, listed below who have contributed to this book. A special thank-you goes to Cook Connect who very kindly prepared and photographed all these delicious dishes.

We hope you enjoy trying these recipes. You will see that they all have a ‘preparation time’ so when making these, especially for the first time it is important to remember this is just a guide – don’t worry if it takes you a little longer! We have also categorised the recipes on their level of ease so you can try them at your own pace and do ones you feel comfortable with. The categories are as follows:

• Gettingstarted

• Buildingonyourskills

• Moreofachallenge

Enjoy!

Contributors: Boston Borough Council, Children’s Links, Cook Connect,EastLindseyDistrictCouncil,GainsboroughCollege, North Kesteven District Council, South Holland District Council, South Kesteven District Council, The Homemade House , The Spring Kitchen, West Lindsey District Council

This recipe book was funded by the Health and Wellbeing Fund, a partnership between Lincolnshire County Council and the county’s four Clinical CommissioningGroups(CCGs).

page 02

Introduction

MackerelDip 4

Couscous Salad 5

Tuna and Sweetcorn Pasta 6

Smoked Salmon Risotto 7

Healthy Coleslaw 8

Chicken Nuggets 9

MeatyMinestrone 10

Vegetable Chilli 12

All-in-One Chicken Stew 13

Chicken Tagine with Apricots 14

Country Vegetable Soup 15

Winter Vegetable Cobbler 17

Chilli, Pumpkin and Wild 18 MushroomSoup

Thai Red Beef Curry 19

Chinese 5 Spice Chicken with 20 Vegetable Stir Fry

QuinoaandTurkeyMinceSpringRolls 23

Individual Cheesecakes 24

Home-MadeGranola 25

Flapjack 26

Low-Fat Carrot Cake 27

Fruit Compote 28

Cooking Terms Explained 29

Tips for Food Safety and Other Information 30

Eight Tips for Healthy Eating 31

The Eatwell Plate 32

page 03

Contents


Ingredients:

100g/4oz low-fat cream cheese (or low-fat plain yogurt)

100g/4oz mackerel, tinned in tomato sauce


1 lime

Black pepper

Method:






page 04

Mackerel Dip


page 04 Recipe submitted by the Children's Links Training Team, South Holland

Method:






Ingredients:

100g/4oz low fat cream cheese (or low fat plain yogurt)

100g/4oz mackerel, canned in tomato sauce


1 lime

Black pepper


page 04

Method:

1. Place the dry couscous in a mixing bowl and add the boiling water. Stir with a fork and place a lid or plate over and leave for 6 – 8 minutes.

2. While the couscous is re-hydrating slice the vegetables into fine strips ¼ -½ cm wide and then slice the other way to make small diced vegetable cubes.

3. Take the lid off the couscous and the water will have all been absorbed.

4. Fluff up the couscous and add the diced vegetables.

5. Mixtogethertocreateanattractive,multi-colouredsidedish.

Ingredients:

150g/6oz dried couscous

230mls/8 fl oz boiling water

½ red pepper

½ orange pepper

3-4 spring onions

Alternative vegetables include:

Blanched green beans

Blanched carrot

Blanched frozen peas

Blanched frozen sweetcorn

Tomatoes

Couscous Salad


page 05Recipe submitted by Gainsborough College, West Lindsey

page 06 Recipe submitted by The Food Team, North Kesteven

Method:

1. Heat the olive oil in a large non-stick frying pan. Add the onion and garlic and cook until soft.

2. Stir in the tomatoes, tomato puree and sweetcorn and cook for 5 minutes.

3. Add the tuna and basil and heat thoroughly.

4. Cook the pasta following the instructions on the packet.

5. Drain and serve with the sweetcorn and tuna sauce.

Ingredients:

1 red onion – chopped

1 garlic clove – crushed

125g/5oz sweetcorn

Tin of tuna, drained and flaked

1 tbsp dried basil

150g/6oz pasta (wholemeal)

1 tbsp olive oil

1 tbsp tomato puree

Tin of chopped tomatoes

Serves: 2 Prep Time: 10 minutes Cooking Time: 15 minutes

Tuna and Sweetcorn Pasta

page 07

Method:

1. Sauté the onions until softened; add rice and coat in onions, stirring for 2-3 minutes.

2. Add stock ½ cup at a time stirring constantly (wait until the stock has been absorbed before adding next amount).

3. This will take approx 15 mins, rice needs to be ‘al dente’.

4. Add salmon and peas and stir for a further 3-5 mins.

5. Season with black pepper, some lemon juice and zest and the basil.

Serve immediately and enjoy.

Ingredients:

100g/4oz smoked salmon – snipped

150g/6oz frozen peas

1 cup risotto rice (185g/7oz)

Juice and zest from 1 lemon

1 medium onion – chopped

500ml/18 fl oz chicken stock

2 tbsp fresh basil

Black pepper

Serves: 2 Prep Time: 5 minutes Cooking Time: 20-25 minutes

Smoked Salmon Risotto

Recipe submitted by the Food for Life Team, East Lindsey

Recipe submitted by Cook Connect, South Kesteven

Method:

1. Mixtheyogurt,mustardandmayonnaisetogetherinabowl.

2. Use a grater attachment on a food processor, or a box grater, to grate the cabbages and carrots. Either grate the onion or chop as finely as you can.

3. Tip all of the vegetables into the bowl and stir through the dressing.

Will keep in the fridge for up to 3 days.

Ingredients:

6 tbsp plain low-fat yoghurt

½ tsp dijon mustard

2 tbsp low-fat mayonnaise

½ white cabbage

½ red cabbage

2 carrots

1 onion

Serves: 8-12 Prep Time: 30 minutes Cooking Time: none

Healthy Coleslaw

page 08

Method:

1. Pre-heat the oven to 200°c/gas mark 6/400°f.

2. Lightly brush a baking sheet with a little oil.

3. Carefully cut the chicken crosswise into strips.

4. Lightly beat the egg with a fork in a bowl. Combine the breadcrumbsandsesameseedstogetheronaplate.Mixtheflour and paprika together on another plate.

5. Dust the chicken strips with the flour, then dip in the egg before coating with the sesame seed mixture.

6. Lay out the chicken strips on the oiled baking sheet. Drizzle with the oil.

7. Bake the chicken in the centre of the oven for 15-20 minutes or until crisp and golden, turning once.

Ingredients:

4 skinless, boneless chicken breasts

1 egg

50g/2oz dried breadcrumbs

4 tbsp sesame seeds

2 tbsp plain flour

1 tsp paprika

2 tbsp sunflower oil plus extra for greasing


Chicken Nuggets

page 09Recipe submitted by the Children’s Links Training Team, South Holland

page 10

Method:

1. In a large pan dry fry mince until brown, drain on paper towel then return to the pan.

2. Add paprika, carrot, red pepper, courgette, onion and garlic and fry for 2 mins.

3. Stir in the tomatoes and stock, bring to the boil and simmer for 15 mins.

4. Add pasta and season, cook for approx 10 mins.

Ingredients:

200g/8oz extra-lean minced beef (use turkey or pork mince as an alternative)

1 tsp paprika

150g/6oz carrot – diced

1 red pepper – chopped

1 onion – chopped

1 clove garlic – crushed

200g/8oz courgette – chopped

1 x 400g/16oz tin of chopped tomatoes

850ml/1½ pints beef stock (change stock type if turkey or pork mince is used)

90g/3½oz quick-cook macaroni

Black pepper


Meaty Minestrone

Recipe submitted by the Food for Life Team, East Lindsey

page 11

page 12 Recipe submitted by The Food Team, North Kesteven

Method:

1. Cook the onion over a gentle heat for 2-3 minutes. If using vegetarian mince, add and brown at this point.

2. Add the chopped tomatoes, tomato puree, spices and mixed vegetables if not using mince.

3. Bring the sauce to the boil, then lower the heat and simmer gently for 10-15 minutes.

4. Add the chopped pepper and sliced mushrooms and simmer for 5 minutes.

5. Add the drained kidney beans and simmer for another 5 minutes.

Serve with the cooked rice and add pepper to taste.

Ingredients:

½ tbsp oil

100g/4oz mixed vegetables (or vegetarian mince)

1 onion, finely chopped

1 tin of chopped tomatoes

1 clove garlic, finely chopped

1 tbsp tomato puree

½ tsp chilli powder

¼ tsp cumin

¼ tsp coriander

½ red pepper, chopped

100g/4oz mushrooms, sliced

1 small tin of kidney beans

150g/6oz basmati rice


Vegetable Chilli

All-In-One Chicken Stew

Method:

1. Toss the chicken in the seasoned flour.

2. Heat the oil in a pan, add the chicken pieces and brown all over.

3. Remove the chicken from the pan and set aside.

4. Add the onions, garlic, carrot and the new potatoes to the pan and fry for 3-4 minutes, and then slowly stir in the stock.

5. Return the chicken to the pan, bring to the boil, cover and simmer for 30 minutes until the vegetables are tender.

6. Add the cabbage, season well and continue to cook for a further 5 minutes.

Ingredients:

4 boneless, skinless chicken thighs, halved

1 tbsp plain flour, seasoned

2 tsp oil

1 onion, cut into wedges

1 clove garlic, crushed

1 large carrot, peeled and cut into chunks

12 new potatoes, halved

300ml/½ pint chicken stock

Small savoy cabbage, finely shredded

Black pepper, freshly ground


Recipe submitted by the Food for Life Team, East Lindsey page 13

Recipe submitted by Gainsborough College, West Lindsey

Method:

1. Heat the oil in a flameproof casserole dish and add the chicken – fry until brown all over. Remove from the dish and keep warm.

2. Add the onion to the casserole dish and fry for approx 10 minutes until it starts turning light brown and is soft.

3. Add the chicken stock, cinnamon, honey, apricots, chickpeas, tomatoes and stir well before adding the chicken back to the casserole. Season well with the pepper, stir once and bring to the boil.

4. Place a lid on the dish and simmer for 45 minutes.

Remove from the heat and serve with a couscous side salad dish.

Ingredients:

2 chicken breasts

1 small onion – chopped

200g/8oz tin of chickpeas

200g/7oz tin chopped tomatoes

75g-100g/3-4oz ready-to-eat dried apricots

I tsp cinnamon powder

2 tbsp cooking oil

2 tbsp honey

125ml/¼ pint hot chicken stock

Groundpepper–totaste


Chicken Tagine With Apricots

page 14

page 15

Country Vegetable Soup

Method:

1. Prepare the vegetables as required and dice finely.

2. In a large pan, heat up the oil and gently sauté the leeks and garlic until translucent.

3. Add the remaining vegetables and stir well combined for a couple of minutes

4. Cover the vegetables in enough boiling water and bring to the boil.

5. Add the stock cubes

6. Turn the heat down and simmer until the vegetables are cooked through.

7. Blend until smooth and looks an even orange colour. (If the soup is a little thick add water to your liking).

8. Season to taste with pepper and dried herbs.

This soup is delicious, filling and healthy and freezes well, so it is perfect for batch cooking.

Ingredients:

1kg/2lb of the following in fairly equal quantities (to give a balanced flavour)

leeks, carrots, swede, butternut squash, sweet potatoes, parsnips

2 cloves of garlic (optional)

1 tbsp of vegetable oil

Boiling water

2 vegetable stock cubes

Seasoning to taste


Recipe submitted by Debbie (The Homemade House), Boston

page 04

page 17Recipe submitted by Gainsborough College, West Lindsey

Method:

1. Coat the base of a non-stick pan with oil and lightly fry the bacon. Remove with a slotted spoon and keep in a bowl.

2. Peel, chop and fry the onion.

3. Peel and chop the vegetables to a size you prefer. I like chunks the size of an oxo cube.

4. Add these to the pan and fry for 5 minutes.

5. Add the stock and the bacon. Bring to the boil and then simmer on a low heat, until the vegetable chunks are almost soft enough to eat. Thicken if preferred.

6. Pre-heat the oven to 220°c/gas mark 7/425°f.

Meanwhilemakethesconetopping

7. Sift the flour, salt and baking powder together in a bowl.

8. Rub in the fat until the mixture resembles fine breadcrumbs

9. Stir in half the cheese, the mustard and enough milk to give a fairly soft, light dough.

10. Lightly flour the work surface and roll out your dough, until it is about 2cm thick, or about as thick as two of your fingers.

11. Cut into rounds – can use a cup or cutter.

12. Tip your vegetables into a warmed casserole dish or tin. Arrange the scones on top and sprinkle with the remaining cheese.

13. Place in the oven for about 10 minutes until the vegetables are ready and the scones are cooked and lightly browned.

For Cheese Scones 225g/9oz of self-raising flour

Pinch of salt

1 tsp of baking powder

40g/1½oz butter or low-fat baking margarine

70g/3oz cheddar cheese, finely grated

1 tsp mustard powder (optional) or herbs

Milktobind

Ingredients:

For the Casserole 6 rashers of lean bacon

1 desertspoon of vegetable oil

2 carrots

1/3 of a swede

1 medium potato

1 onion

1 parsnip

1 medium sweet potato

200ml/8floz stock (1 oxo cube)

1 tsp flour to thicken (if needed)


Winter Vegetable Cobbler

Recipe submitted by Jess, South Holland

Method:

1. Over a very low heat, cook the pumpkin and the leeks in the oil/spray for 45 minutes.

2. Meanwhile,coverthedriedporcinimushroomswith850ml/1½ pints boiling water. After a few minutes, drain and chop the mushrooms and keep the soaking water.

3. Stir the chilli flakes and sliced garlic into the pumpkin and continue to cook for a further 10 minutes.

4. Strain the soaking water through a fine sieve onto the pumpkin and add the chopped mushrooms.

5. Bring to a simmer and cook for 20-30 minutes until the pumpkin is soft.

6. Check the seasoning and add salt and pepper according to taste. Next mash the soup a few times, this will help improve its consistency, but be careful not to over do it!

7. Finish with a sprinkle of grated Parmesan.

Ingredients:

700g/1lb12oz pumpkin, peeled and diced into rough 2.5cm/1inch chunks

1½ leeks, washed and sliced

4 tbsp olive oil or low-calorie spray

½ tsp dried chilli flakes

3 cloves of garlic, sliced

A small handful of dried porcini mushrooms – about 10g (optional)

GratedParmesan


Chilli, Pumpkin and Wild Mushroom Soup

page 18

Recipe submitted by The Food Team, North Kesteven

Method:

1. Pre-heat the oven to 140°c/gas mark 1/280°f

2. Heat half of the oil in a large flameproof casserole dish.

3. Brown the beef in batches over a medium-high heat, adding a little extra oil if needed, then set the meat aside on a plate.

4. Heat the rest of the oil, add the onions and fry gently for 10 minutes until very soft and light brown. Add the curry paste, tomatoes, sweet chilli sauce, lime juice, coriander and beef.

5. Cover and place in a heated oven for 1 hour.

6. Uncover for the last 15 minutes to thicken up the sauce a little, adding the sliced sugar snap peas and green beans.

Ingredients:

4 tsp of vegetable oil

400g/1lb lean braising steak, cut into 5cm pieces

1 red onion, chopped

1 tsp Thai red curry paste

400g/1lb chopped tomatoes

3 tsp of sweet chilli sauce

Juice of a lime

10g/½oz coriander, stalks and leaves, chopped

100g/4oz sugar-snap peas, sliced

100g/4oz french green beans, sliced

Serves: 4-6 Prep Time: 15 minutes Cooking Time: 1 hour 30 minutes

Thai Red Beef Curry

page 19

Recipe submitted by The Spring Kitchen, Lincoln

Ingredients:

1kg/2lb chicken drumsticks/thighs

1 tbsp oil

1 tsp sesame oil

3 large cloves garlic – grated

2.5cm/1inch fresh root ginger – grated

2 tbsp soy sauce

2 tbsp clear honey

2 tsp chinese 5 spice

For the stir fry

1 bunch spring onions

1 pepper (colour of your choice)

½ bag bean sprouts

½ savoy cabbage

1 large carrot

½ pack mushrooms

Method:

1. In a large bowl mix together both oils, garlic, ginger, soy sauce, honey and the 5 spice.

2. Take your chicken pieces and cut them 3 or 4 times right down to the bone, this will ensure the flavour penetrates the chicken all the way through.

3. Place the chicken into the flavour mix, and rub well to make sure the marinade gets in all the cuts. Marinateforupto24hours.

4. Place the chicken on a tray and cook for 30 minutes at 180°c/gas mark 4/350°f.

5. Once the chicken has cooked for 30 minutes then add the remaining marinade and cook for a further 30 minutes, until the chicken is golden and the sauce is sticky.

6. While the chicken is cooking thinly slice all the vegetables.

7. In a pan add a little of both the oils used in the chicken marinade. Heat to a medium heat.

8. Add all the vegetables and cook for 5-10 minutes.

9. Serve the chicken with the vegetable stir fry.

Serves: 4-6 Prep Time: 40 minutes + 24 hours marinating time Cooking Time: 1 hour 20 minutes

Chinese 5 Spice Chicken With Vegetable Stir Fry

page 20

page 04

page 20

Method:

1. Cook the quinoa according to the instructions on the packet, but where it says water, cook it in the chicken stock. Once cooked leave to cool before using.

2. While the quinoa is cooking heat a saucepan / frying pan to a medium high heat and quickly fry the mince with a pinch of pepper. Once cooked leave to cool. Thinly slice the spring onion, carrot and pepper. Then finely dice/grate the garlic, chilli and ginger.

3. Mixtogetherthemincedturkey,garlic,chilli,gingerandsoysauce.Thenmixinthequinoa.Thenmixinthe rest of the vegetables. Taste the mixture, add or adjust anything that’s needed.

4. Cut your filo pastry into squares – the bigger the square the bigger the spring roll.

5. Place a slightly damp tea towel over the filo pastry this will stop it from drying out.

6. Meltsomebutter.

7. Place a square of the filo pastry in front of you with a corner facing towards you. Place a small amount of filling in a row about 2cm up from the corner. Brush the edges with a little butter.

8. Fold the corner nearest to you over your filling, fold the outside corners over, then roll until all the pastry is rolled up.

9. Place seam side down on a lightly oiled baking tray and cook for 20-25 minutes at 180°c/gas mark 4/350°f.

These can be eaten hot or cold.

Ingredients:

75g/3oz quinoa

100g/4oz turkey mince (optional)

12 sheets filo pastry

Butter

Chicken stock

1 spring onion

Carrot

¼ pepper

1 garlic clove

¼ chilli

1cm ginger

Soy sauce

Pinch pepper

Quinoa and Turkey Mince Spring Rolls

Serves: 12-24 Prep Time: 1 hour 10 minutes Cooking Time: 55 minutes

page 23Recipe submitted by The Spring Kitchen, Lincoln

Recipe submitted by The Spring Kitchen, Lincoln

Method:

1. Put the biscuits in a plastic bag and bash with a rolling pin until you have chunky crumbs.

2. Divide between 4 glasses or small bowls.

3. Beat the soft cheese, yogurt, sugar, vanilla and lemon zest together until smooth.

4. Spoon over the crumbs and chill until you are ready to serve.

5. Stir the jam in a bowl until loose, then gently stir in the strawberries.

6. Divide the strawberries between the cheesecakes and serve.

Ingredients:

100g/4oz digestive biscuits

200g/8oz extra-light soft cheese

100g/4oz 0% fat greek yogurt

2 tbsp fruit sugar

½ tsp vanilla extract

Zest of 1 lemon

1 tbsp strawberry jam

100g/4oz strawberries, hulled and sliced

Serves: 4 Prep Time: 15-30 minutes Cooking Time: none

Individual Cheesecakes

page 24


Method:

1. Pre-heat the oven to 180°c/fan 160°c/gas mark 4/350°f.

2. Line a large baking tray with baking parchment.

3. Pour the apple juice into a medium saucepan and bring to the boil, continue boiling until liquid has reduced by two-thirds and is syrupy. It’s really important to get this bit right, as the apple syrup needs to be thick enough to lightly coat the oats.

4. Add the oats and almonds to the pan with the apple syrup and stir until well combined. Tip everything onto the baking tray and spread out thinly. Bake in centre of oven for 15 minutes.

5. Take the tray out of the oven and scatter the dried fruit over the top. Turn and mix everything with a spatula or spoon and put the tray back in the oven for another 5 minutes or until the oats are crisp and lightly golden. Remove from the oven and leave to cool on the tray, and then tip the granola into an airtight tin or jar.

This mixture is best eaten within 2 weeks.

Ingredients:

300ml/10fl oz apple juice

150g/6oz jumbo porridge oats

15g/½oz flaked almonds

50g/2oz mixed dried fruit


Home-Made Granola

page 25

Recipe submitted by Debbie (The Homemade House), Boston

Ingredients:

200g/8oz low-fat spread

200g/8oz honey

50g/2oz sunflower seeds

50g/2oz desiccated coconut

300g/11oz porridge oats

25g/1oz plain flour and 25g/1oz ground almonds or use 50g/2oz flour only

200g/8oz chopped dried apricots (or a mixture of your favourite dried fruits)

100g/4oz low-fat peanut butter

1 tsp vanilla extract

Method:

1. Gentlymeltthespreadandhoneytogetherandwhenmeltedmix in the chopped apricots, peanut butter and vanilla extract.

2. Whilst the spread and honey are melting mix together the seeds, coconut, oats and flour in a large bowl.

3. Add the wet ingredients to the dry and mix together thoroughly.

4. Pour mixture into either a greased foil tray approx 25 cm x 25 cm or a metal or glass dish with similar dimensions that has been greased and lined with baking parchment and flatten the mixture out.

5. Bake for approx 20 to 25 minutes at 160°c/gas mark 3/320°f until golden.

6. Cut into squares whilst warm and remove from baking dish when cool.


Flapjack

page 26

page 27Recipe submitted by Debbie (The Homemade House), Boston

Method:

1. Pre-heat the oven to 170°c/gas mark 3/325°f and line and grease a tin (approx 22cm/9 inches square).

2. In a pan, place the sultanas and orange zest and juice and warm through gently for 10 minutes, leave to cool (if possible leave overnight).

3. Whisk the eggs, sugar and oil in a bowl until light and fluffy (an electric mixer is best).

4. In a separate bowl, place the flour and sieve in the mixed spice and bicarbonate of soda.

5. Fold the flour mixture into the liquid ingredients until combined well.

6. Add the carrots and sultana and orange mixture and stir.

7. Pour the mixture into your tin and bake until firm for 35-40 minutes.

This cake is moist and delicious, there is no need for frosting.

Ingredients:

1 large orange, grated zest and juice required

175g/7oz sultanas

175g/6oz soft brown sugar

2 large eggs – at room temperature

120ml/¼ pint sunflower oil

200g/7oz wholemeal self raising flour

3 tsp mixed spice

1½ tsp bicarbonate of soda

250g/10oz carrots, coarsely grated

Serves: 12-16 Prep Time: 20 minutes Cooking Time: 40 minutes

Low-Fat Carrot Cake


Method:

1. Tomakethecompote,pre-heattheovento190°c/Gas5/375°f. Peel the apples, remove the cores and slice thinly. Put the apples with the plums and half the sugar in a shallow ovenproof dish – a lasagne dish is ideal. Cover loosely with a sheet of foil and bake for 30 minutes.

2. Take the dish out of the oven and add the whole berry fruits to the dish. Sprinkle with the remaining sugar and toss lightly together. Cover with foil and return to the oven for a further 15 minutes or until the fruit is soft and juicy but still holding its shape – it will continue to cook once you’ve taken it out of the oven. Leave the compote to cook, then tip it into a bowl and cover with cling film. It will keep in the fridge for up to 3 days.

Serve the compote in bowls, topped with a couple of spoonfuls of the granola and some low-fat yogurt, if desired.

Ingredients:

2 bramley cooking apples

4 fresh ripe plums, stoned and cut into quarters

75g/3oz golden caster sugar

200g/8oz hulled strawberries

200g/8oz raspberries

200g/8oz blackberries

6 tbsp low-fat yogurt (optional)

Serves: 4-6 Prep Time: 30 minutes Cooking Time: 45 minutes

Fruit Compote

page 28

page 29

Tsp Teaspoon

Tbsp Tablespoon

Saute To fry lightly

al dente Cooked enough to be firm but not soft

Season To improve or enhance flavour of food by adding salt, spices or herbs

Tender Soft

Zest The peel or skin of an orange, lemon or lime

Fold To gently mix the ingredients

Boil Rapid bubbling water

Simmer To cook gently just below boiling point

Reduce To thicken a sauce by boiling some of the liquid away

Hull The removal of green stalks from strawberries

Marinade A liquid mixture with various herbs and spices in which meat and other foods are soaked before cooking

Blanch Cooking vegetables in boiling water for a minute or two so they are not cooked all the way through and are still crunchy

Brown To cook until a light brown colour is achieved

Clove garlic One segment from the bulb

Re-hydrating To return water to a dry product

Toss To mix lightly so all ingredients are together

Cooking Terms Explained

Useful Information

Keep yourself and your kitchen clean by washing and drying your hands thoroughly before preparing food, after touching raw food, especially meat and after going to the toilet.

Makesureworktops,choppingboardsandutensilsare kept clean, and dishcloths and tea towels are changed regularly.

Never use the same chopping board for raw meat and ready to eat food without washing the board and knife thoroughly in between.

When cooking food always follow the instructions and check food is steaming hot in the middle.

Don’t reheat food more than once and when reheating, take extra care your food is cooked all the way through.

Useful Websites

LincolnshireMasterGardeners www.lincolnshire.mastergardeners.org.uk Would you like to learn more about growing your own fruit and vegetables? Visit the Master Gardener website to find out how one of our volunteers may be able to help you.

Change4Life www.nhs.uk/Change4Life Healthy food and activity tips for you and your children.

NHS Choices (Live Well) www.nhs.uk/livewell Find out more about a variety of healthy living topics.

Love Food Hate Waste www.lovefoodhatewaste.com Find out more about how to waste less food.

Lincolnshire Sports Partnership www.lincolnshiresports.com Find out more about all the physical activity opportunities across Lincolnshire.

Tips For Food Safety and Other Information

page 30

Oven Temperatures

Gas mark °C °F Description1 140 275 Slow

2 150 300 Slow

3 170 325 Moderate

4 180 350 Moderate

5 190 375 Moderatelyhot

6 200 400 Moderatelyhot

7 220 425 Hot

8 230 450 Hot

9 240 475 Very hot

page 31

1. Base your meals on starchy foods. Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties wherever you can.

2. eat lots of fruit and veg. Try to eat at least 5 portions of a variety of fruit and veg every day. Choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg. One portion is approx 80g, or whatever fits into your hand.

3. eat more fish – including a portion of oily fish each week. Aim for at least two portions of fish a week, including a portion of oily fish. Examples of oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards and eel. Non-oily fish include cod, haddock, plaice, coley, tinned tuna, halibut, skate, sea bass and hake.

4. Cut down on saturated fat and sugar. There are two main types of fat – saturated and unsaturated. Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the risk of developing heart disease. Having unsaturated fat instead lowers blood cholesterol.

Try to eat foods that are high in saturated fat less often, for example meat with visible white fat, meat pies, sausages, butter, lard, pastry, cakes, biscuits and cream. Unsaturated fats are found in foods such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds.

We should all be trying to have fewer foods and drinks containing added sugars, such as sweets, cakes, biscuits and fizzy drinks. Too much sugar can cause tooth decay and sugary foods are often high in calories.

5. Try to eat less salt – no more than 6g a day for adults. Lots of people think they don’t eat too much salt, especially if they don’t add it to their food. But don’t be so sure! Three-quarters of the salt we eat is already in the food we buy such as some breakfast cereals, soups, sauces, bread and ready meals. Eating too much salt can raise blood pressure which can increase the risks of developing heart disease or having a stroke.

6. get active and try to be a healthy weight. It’s not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health. If you think you need to lose a little weight, the main things to remember are: only eat as much food as you need, make healthy choices and get more active.

7. Drink plenty of water. In climates such as the UK, we should drink about 6 to 8 glasses (1.2 litres) of water, or other fluids every day to stop us getting dehydrated. When the weather is warm or we get active, our bodies will need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar and drink alcohol sensibly.

8. Don’t skip breakfast. Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.

Eight Tips For Healthy Eating

The eatwell plateUse the eatwell plate to help you get the balance right. It shows how much of what you eat, based on an overall healthy diet, should come from each food group.

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