Foleshill Women s Heart for the Community Project Recipe Booklet

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1 Foleshill Women s Heart for the Community Project Recipe Booklet

2 About... Funded by Heart Research UK and in collaboration with Coventry University, Foleshill Women s Training developed and ran three eight-week healthy hearts programmes aimed at black and ethnic minority (BME) women living in the Foleshill area. The women taking part learnt about the importance of keeping their heart healthy and the different ways in which they could do this. Over the eight weeks the women discussed - The benefits and risks associated with the health of your heart. Heart disease claims more women s lives than breast cancer - The different types of exercise you can do to remain active. The women tried a variety of different activities from yoga to Bollywood dancing, while between sessions pedometers tracked how much they were walking. One group managed to walk a massive 368 miles - that s all the way to Dundee (Scotland) plus a walk around the shops! When you exercise your heart muscle exercises too. Regular exercise keeps arteries clear and makes that pump more efficient - The benefits of a healthy balanced diet and how fats and salts should be limited. A heart-healthy diet means cutting down on fat, sugar and salt, eating your 5-a day, eating more oily fish - They also talked about what sometimes makes it hard to stay active and eat well and how they could overcome these difficulties or barriers. There are lots of different activities you can do to look after your heart e.g. walking briskly, swimming, playing games at the park, taking the stairs One of the main focuses of the programme was cookery and the women got involved with adapting and cooking their own home recipes as well as trying and learning to cook new heart-healthy dishes. In this booklet are some of the recipes the women cooked and enjoy, we hope you will enjoy them too! Vegetarian Spaghetti Bolognese - 1 pack spaghetti - 1 tin tomatoes - 2 cups mushrooms - 2 medium onions - 2 red peppers or 1 cup frozen mixed peppers - Heat oil in large frying pan or wok - Chop onions, mushrooms and peppers, crush garlic and add to pan. Cook for 4-5 minutes on a low-medium heat - While this cooks, boil water in a saucepan and cook spaghetti - 1½ cups Quorn mince - 1½ tsp mixed herbs - ½ tsp black pepper - Add Quorn mince, tomatoes and herbs to the vegeables and leave to cook for around 15 minutes, stirring occasionally - Serve sauce on a nest of spaghetti - Buon appetito!

3 Eat less than 6 grams of salt a day (1 tsp). Try reducing the salt in your cooking each week so your family don t notice! Daal Lentil Curry - 1 cup red lentils - 1-inch piece of ginger - 1 green chilli - 1 tsp cumin seeds - 1 tsp turmeric - 1 tsp ground coriander - 1 tsp tomato puree cups water or vegetable stock ¼ tsp salt and pepper Serves Wash lentils and add to a saucepan - Chop onions, chilli, crush garlic and ginger and fry in a pan or wok on low-medium heat in 1 teaspoon of oil for 5 minutes - Add to lentils and stir well - Add all spices and water to pan and stir - Cover with lid and simmer on low-medium heat for 30 minutes until lentils are soft - Serve with rice, chappati or wholemeal pitta bread Bean and Vegetable Burgers - 1 tin mixed beans - 1½ cups frozen or cooked mixed vegetables of choice - 1 tsp tomato puree - ½ green chilli (optional) - Pinch of ground cumin, coriander and paprika - Pinch of salt - 4 slices wholemeal bread - Add ½ a teaspoon of oil to a large frying pan or wok - Chop onion, chilli and crush garlic. Add to pan and cook for 4-5 minutes or until soft - Mash beans in a bowl with a potato masher or back of a spoon - Add onions, garlic and chilli to the bowl and stir - Add spices, pepper and coriander, mix well and leave until cool - Put bread in a food processor or grate to make breadcrumbs. Put this in a separate bowl - Take a large dessert spoon of the bean mix and roll into a golf-ball sized ball shape - Drop into the breadcrumbs until completely covered and flatten with hand to make a burger shape - Take a piece of kitchen roll and put a small amount of oil on it. Wipe on pan to lightly oil - On a low heat, fry the burgers until golden brown, turning occasionally to prevent burning - Serve in wraps with salad

4 Heart-Healthy Chilli Con Carne - 2 cups Quorn mince - 1 tin chopped tomatoes - ½ tsp tomato puree - 1 tin kidney beans - 1 tsp smoked paprika - 1 tsp ground cumin - ½ tsp chilli powder - ½ - ¾ pint vegetable stock - ½ tbsp olive oil - Heat oil in a large frying pan - Add onions to pan and cook on a low heat for around 4 minutes or until soft - Add crushed garlic and cook for a further minute - Next add tomatoes, tomato puree, spices and stock and stir well until sauce is thick - Add Quorn mince and kidney beans. Stir well and add more stock if needed - Cover and simmer for around 15 minutes on a low-medium heat - Serve with rice Mixed Vegetable Curry - 1 medium cauliflower - 2 large potatoes - 2 cups frozen mixed vegetables - 2 medium ripe tomatoes - 1 tsp tomato puree - 2 medium onions - 3 cloves garlic - 1-inch piece of ginger - 1 green chilli - 1½ tsp ground cumin - 1½ tsp ground coriander - Fresh coriander to serve - ¼ tsp salt and pepper - Heat oil in a large frying pan or wok on a low heat - Chop onions into small cubes, crush garlic and ginger, chop chilli and add to the pan. Cook on low-medium heat for 5 minutes until onions are soft - Cut cauliflower into medium sized pieces. Cut the leaves up too and add to pan - Add in the frozen vegetables, tomatoes, tomato puree and spices and stir - Cover with lid and leave to cook for minutes on a medium heat, stirring occasionally - Chop coriander and stir in at the end, adding salt and pepper too Use brown rice or a mix of white and brown - Serve with rice

5 Mixed Vegetable Rice - 1 cup frozen or fresh mixed vegetables (par-boiled) - 1 cup Quorn mince - 1 cup basmati rice - 1 tsp cumin seeds - 2 cups vegetable stock - Heat oil in large frying pan or wok - Cook onion for around 4-5 minutes or until soft and add cumin seeds - Add all vegetables and Quorn mince. Cook for around 10 minutes on a low-medium heat Breakfast Compote - 1 cup fresh fruit of choice (e.g. Strawberries, blueberries, apple, banana) - 1 cup plain yoghurt - ½ cup bran flakes (or granola, muesli, etc.) - In a bowl, layer bran flakes/ cereal, yoghurt and fruit - Sprinkle with bran flakes to finish - Serve and enjoy! Potato and Pea Curry - 3 large potatoes - 2 cups frozen peas - 2 medium onions - 3 cloves garlic - 1-inch piece ginger - 1 green chilli - 1 tbsp tomato puree - 1½ tsp ground cumin - 1½ tsp ground coriander - 1 tsp turmeric cups water or vegetable stock - Fresh coriander to serve - Scrub potatoes to remove any dirt - Add oil to a large frying pan or wok - Chop onions and chilli, crush ginger and garlic and cook on a low-medium heat for 5 minutes until soft - Add tomato puree, spices and 2 cups of water to pan and stir thoroughly - Chop potato, leaving the skin on for added nutrients, into 1½-inch pieces and add to pan - Add frozen peas, cover with a lid and cook for minutes. Add extra water if needed - Serve with rice, chapatti or wholemeal pitta bread - Add the rice and stock. Cover with a lid and leave to cook for a further minutes on a low-medium heat - Serve and enjoy! Cook with olive oil or rapeseed oil instead of ghee or butter

6 Shepherd s Pie - 3 large potatoes - 2 cups Quorn mince -- 1 cup mushrooms -- 1 cup spinach -- ½ cup frozen mixed vegetables Eat at least 5 portions of fruit and vegetable (different ones and different colours) each day - 1 tin chopped tomatoes - 1 tbsp tomato puree -- 1 cup vegetable stock -- ¼ tsp salt and black pepper tin cannellini beans - Scrub potatoes to remove any dirt, cut into small pieces and boil in a pan of hot water until soft. Do not remove the skin as it adds extra nutrients! - While the potatoes are cooking, heat oil in a large frying pan or wok - Chop onions and crush the garlic and add into the pan. Cook on low-medium heat for 4-5 minutes or until soft - Add Quorn mince, vegetables, tomato, tomato puree, beans, spinach, mushroom and stock to pan and stir. Cover with a lid and -- Low-fat grated cheddar simmer on a low-medium heat for 15 minutes - When the sauce mixture is cooked, transfer into casserole dish and leave to cool for 5-10 minutes - Meanwhile, crush the potatoes with a potato masher, leaving the skins on - Spoon the potato on top of the sauce mixture and top with low-fat grated cheese - Heat the oven to 200 c or gas mark Put the dish in the oven on the middle shelf and cook for minutes or until golden brown Mixed Fruit Smoothie - 1 cup fresh or frozen fruit (e.g. Mixed berries, banana, pear, spinach, mango, etc.) - 1 cup plain yoghurt - ½ cup milk (e.g. cow s milk, almond milk, coconut milk) - Add all ingredients to a blender - Blitz until no lumps remain - Serve immediately into glass

7 Acknowledgements With thanks to... - The women who participated in the programme - - Cook and Eat Well Coventry for supporting the cookery element of the programme - - NHS Stop Smoking team - - Nuala Grocott T ai Chi - To find out more about FWT s women only services, including Healthy Lifestyles, call

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