recipe bookrecipe book

introduction This recipe book has been compiled by Freezeand

after a very successful competition through Facebook.

It is part of a wider campaign by Freezeland

to educate and raise awareness of the importance

of vegetables in our daily diet.

The World Health Organisation recommends

that we eat atleast 5 portions of fruit and vegetables per day.

We hope these recipe ideas will help you all,

especially the busy mums out there,

to encourage youngsters

to enjoy a healthier approach to their food.

Spinach rice with dill and lemon (Spanakorizo)

health factsA lesser known benefit of spinach is its role in skin care. The bounty of vitamins and minerals in spinach can bring you quick relief from dry, itchy skin and lavish you with a radiant complexion. Regular consumption of spinach juice has been shown to improve skin health dramatically.

Spinach rice with dill and lemon (Spanakorizo) 1 glass (200ml) of extra virgin olive oil

1 large onion, finely chopped

1 packet Freezeland Frozen Spinach

1 bunch of dill, finely chopped

1 1/4 glass (250g) of long grain rice

Juice of 2 lemons

Salt and black pepper

Start by heating the oil in a large pan then cook the onions until softened but not coloured. Add the spinach, two thirds of the dill and 2 ½ glasses or 500ml of hot water. Stir and bring to a steady boil.Now stir in the rice, season with a little salt, then reduce the heat, cover and simmer until the rice has cooked and absorbed all the water. Keep an eye on the rice during cooking adding a drop more water as required.Just before serving, stir in the remaining dill, season with some black pepper and squeeze over the lemon juice.

Serves 4-6

Recipe by:

health factsSweetcorn is a good source of phenolic flavonoid antioxidant, ferulic acid. Several research studies suggest that ferulic acid plays a vital role in preventing cancers, aging, and inflammation in humans.

Recipe by: Maria Constantinou

Tuna & Corn Fishcakes 1 can of tuna drained and mashed

Half packet Freezeland Frozen Sweetcorn, boiled and cooled

3 tablespoons breadcrumbs white or brown

1 teaspoon thyme

1 egg beaten

grated lemon rind (optional)

Mix all the ingredients together well and form into small cakes. Heat a little oil until hot and gently fry the fishcakes until golden brown on both sides.Serve with mashed potato and Freezeland Frozen Broccoli.

Tuna & Corn Fishcakes

health factsBroccoli, a true super food. Rich in vitamins A & C and also fibre. Definitely a must-have in your freezer all year round.

Recipe by: Christina ChristouBroccoli alla crème

Broccoli alla crème 1/2 kilo Freezeland Frozen Broccoli

1 small carton of fresh cream

5-6 slices of bacon cut into strips

salt & pepper to season

1 tin chopped mushrooms

plenty of grated cheese

Steam the broccoli florets till nearly cooked. Place in a baking dish. In a bowl mix the cream and other ingredients apart from the cheese. Cover the broccoli with this mixture and bake for 15 mins at 250 degrees. Add the grated cheese to the top and bake until melted and golden brown. Serve warm.

health factsDid you know that corn is one of the finest sources of dietary fibre?

Pizza with vegetables for kids Recipe by: Natasa Choplarou

Pizza with veg for kids For the base:

2,5 cups flour

3 tsp baking powder

1 tsp salt

1 tsp olive oil

1 cup water

For the base:Mix the dry ingredients together and then 3/4 cup of water and the olive oil. Mix into a ball. If the dough is dry add a little more water. Roll out on a well floured surface.

For the sauce:Blitz all ingredients together in a food processor. Heat in a saucepan for approx 15 min to thicken.Prepare the dough and the sauce and then cut the peppers into rings and the baby tomatoes in half.Bake the base for 6-7 minutes in the oven at 200 degrees.Remove and spread with the sauce. Add a good layer of cheese and then place all the vegetables on top.Bake for a further 12 minutes.Remove and garnish with fresh basil.

For the sauce:

1 garlic clove

1 red onion

2 tsp olive oil

10 basil leaves

1 carrot

1 tbs oregano

1 tbs ketchup

0,5 kilo ripe tomatoes

Toppings & garnish:

2 green peppers

2 red peppers

250-300 g Freezeland Frozen Sweetcorn

10-12 baby tomatoes3/4 cup grated cheese (anything you prefer, motzarella, edam, kefalotiri)

Fresh basil leaves

health factsFreezeland Mixed Vegetables contain carrots which are the second most popular type of vegetable after potatoes. If you ask your kids, they will tell you that they are good for your eyesight. But they also help to prevent cancer and heart disease!

Recipe by: Chrysostomi PeristianiRisoto with chicken and veg

Risoto with chicken and veg 1 Freezeland 450 gr Mixed Vegetables

1 small cup olive oil

1 chopped clove garlic

2 vegetable stock cubes in 1.5 litre water

1 small chopped onion

300 gr Carolina rice

20 small cubes chicken breast boiled for 15 mins in hot water

Half glass white wine

1 tbsp spoon butter

Salt/pepper to season

½ cup grated parmesan

Heat the olive oil in a saucepan and add the onion and garlic. After a minute or so add the chopped chicken and the vegetables on a high heat. Then after 2 mins add the rice and stir together well until golden. Add the wine and lower the heat and slowly add the stock until it is absorbed by the rice. Keep stirring all the time. When the rice softens and absorbs the water, add the butter and parmesan and season to your taste.

health factsCauliflower contains high amounts of vitamin K and omega-3 fatty acids, which help decrease inflammation, Regular consumption can help decrease the risk of diseases such as arthritis, obesity, diabetes mellitus, inflammatory bowel disease and ulcerative colitis.

Recipe by: Lena LoukaCauliflower pumpkin walnut soup

Cauliflower pumpkin walnut soup 1 bowl Freezeland Frozen Cauliflower

1 potato

200g red pumpkin

1 sweet potato

450ml stock

200ml milk + 200ml fresh cream

1 cup walnuts, 1small bag pine nuts (roasted with salt and crushed coriander).

50gr butter

1 tsp cumin

1 tsp turmerix

200g grated cheese

1 clove garlic

1 leek

1 chopped onion

Salt, pepper, chilli to season

Boil all the vegetables in stock until they soften well. Chop the onion, leek and sauté in butter, add the seasoning.Add the cooked onions etc to the soup and simmer, stir often.Put the soup into a blender and puree. Add the milk and cream and allow to absorb.Serve with grated cheese on top and a little ground coriander.

health factsPeas, found in Freezeland’s Mediterranean Vegetables, can help with the prevention of wrinkles, Alzheimer’s, arthritis, bronchitis, osteoporosis and candida due to their strong anti-inflammatory properties.

Recipe by: Omiros MorphakisSalmon and oat croquettes

Salmon and oat croquettes 250g potatoes (2-3 large)

200g Freezeland Frozen Mediterranean Vegetables

500g salmon without skin

A little olive oil & lemon juice

some fresh dill

1-2 spring onions chopped

100g grated halloumi

100g oat flakes

breadcrumbs

sesame seeds

salt & pepper to season

Preheat the oven to 200 degrees. Cut the salmon into 4-5 pieces and place on greaseproof paper together with the frozen vegetables and a little olive oil. Wrap into a parcel and seal tightly with toothpicks. Bake for 12-15 minutes until the fish is soft and juicy.Meanwhile, peel and chop the potatoes, boil and strain them and leave to cool.In a bowl, mash the potatoes with a fork and also the vegetables. Add the fish, cut up into flakes. Add the juices from the baking of the fish, enough to be able to bind the mixture.Mix in the remaining ingredients – onion, dill, halloumi and oats, a little lemon juice and olive oil. Cover and leave the mixture in the fridge for 1 hour.Shape into small balls and coat in breadcrumbs and sesame seeds.Preheat the oven to 220 degrees – place the croquettes on greaseproof paper and coat with a little olive oil. Serve with lemon and yoghurt.

health factsHigh levels of antioxidants in Freezeland peas help with anti-ageing, a strong immune system, and high energy levels.

Recipe by: Argyro Elia Oven baked pasta with pureed vegetable sauce

Oven baked pasta with pureed vegetable sauce 2 potatoes

2 carrots

2 courgettes

2 onions

100g Freezeland Frozen Peas

1 clove of garlic

300 pasta twirls cooked in water that you boil the vegetables in

sesame seeds

breadcrumbs

salt & pepper to season

Cook all the vegetables together in a litre of seasoned water. Remove the vegetables and puree them and to the same water add the pasta. In an oven dish place the pasta and pour over the vegetable puree. Cover with breadcrumbs and sesame seeds and bake for 30 mins at 180 degrees.

health factsFreezeland green beans are rich in Vitamin A, a powerful antioxidant which helps to protect against high cholesterol, heart disease and cancer.

Recipe by: Dora ChristofiChicken and runner beans with tomato sauce

Chicken and runner beans with tomato sauce 1 bowl Frozen Freezeland Green Beans

1 chicken breast

1/4 cup olive oil

3 large tomatoes

1 vegetable stock cube

1/2 lemon for juice

1/4 tsp ground cinammon

1/4 tsp pepper

Salt to season

Cut the chicken breast into cubes and fry gently in the olive oil. Add the seasoning. Cut the tomatoes into large chunks and when the chicken is golden in colour, add the tomatoes and the green beans. After a minute add some warm water to cover completely. Add the vegetable stock cube and allow to simmer. Lastly add the lemon juice and stir well. Total cooking time 1hr, 30 mins.

health factsBroccoli, is an important source of vitamins C and A, as well as calcium; good to know for those who do not consume dairy products.

Recipe by: Gabby GabrielNoodles with chicken and veg

Noodles with chicken and veg500g chicken breast

1 packet of noodles

Finely chopped garlic (1 clove)

2 spring onions

Handful of Freezeland Frozen Broccoli florets

1 red pepper

1 yellow pepper

1 green pepper

1 chinese lettuce

Soya sauce

Oyster sauce

Sesame oil

Sauté the garlic and spring onion in 2 tbs of sesame oil in a wok.Add the chopped peppers and allow to cook and brown slightly.Then add the broccoli and Chinese lettuce and also the soya sauce to flavour.Remove all the vegetables and heat some more sesame oil. Add the chicken breast chopped into strips and cook till golden brown. In a separate saucepan heat some water and a little sesame oil and cook your noodles. Strain well.When the chicken is cooked add a little oyster sauce and some more soya sauce. Put the cooked vegetables and cooked noodles in with the chicken and stir well. Garnish with some chopped spring onion.

health factsCooking spinach actually increases its health benefits! Just half a cup of cooked spinach will give you thrice as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use.

Recipe by: Stephanie StylianouSpinach & cheese muffins

Spinach & cheese muffins 240ml full fat milk

70ml olive oil

115g grated cheddar cheese

85g grated parmesan cheese

140g Freezeland Frozen Spinach

1 chilli finely chopped

3 large eggs

455g plain flour

4 tsp baking powder

225g goat’s cheese

salt to season

handful of sesame seeds

In a bowl mix the grated cheese (not the goat’s cheese) with the spinach, milk, oil, eggs and chilli. Add the flour, baking powder and salt and mix gently. Fill the muffin cases to halfway with the mixture, then add some goat’s cheese and cover with the remaining mixture. Sprinkle the sesame seeds on top and bake at 180 degrees in a preheated oven for 20 minutes, until golden brown.

Recipe by: Areti IoannouVegetarian meat balls

Vegetarian meat balls 1/2 kilo mushrooms

1/3 cup chopped parsley

1/3 cup chopped feta cheese

1/3 cup grated parmesan

1 small onion

1 egg

1/2 cup flour (for coating)

Olive oil for frying

Salt & pepper to season

Freezeland Fries

Chop the mushrooms finely in a blender (to a consistency like mince). Wrap them in a tea towel and squeeze out any liquid. Add the parsely, cheeses, egg and onion and season. Add a spoon of olive oil and mix together well. Shape into small balls and coat in flour. Place in a dish and put in the fridge for 1 hour. Heat your oil and fry till golden brown. Place on kitchen paper to absorb excess oil and serve with Freezeland Fries and a fresh salad.

health factsPotatoes are a rich carbohydrate source, they help to fuel all reactions in the body which you need for movement, thinking, digestion and cellular renewal.

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