Fruit Kebabs. Ingredients. Method

Transcription

1 Fruit Kebabs Makes approx 20 1 large melon 2 medium oranges ½ bunch of red seedless grapes ½ bunch of white seedless grapes 2 medium bananas 4 medium red apples 25 wooden skewers Wash grapes and apples Peel melon, oranges and bananas Cut all fruit into bite size chunks Wash skewers (fruit will be easier to slide onto wet skewers) Place fruit chunks onto skewers, placing even quantities of each type of fruit on each skewer Place on a tray cover and store in fridge until ready to serve

2 Strawberry Surprise Serves Strawberries (other soft fruit could be used) 600ml/1 pint semi skimmed milk 2 small cartons low fat strawberry yoghurt (use same flavoured yoghurts as fruit) Wash strawberries and remove green tops Slice strawberries and put in bowl Add milk and yoghurt to bowl Whisk using blender and refrigerate until ready to serve

3 Tropical Treat Serves 4 2 bananas 1 large mango 500ml/17fl oz orange juice Wash and remove flesh from mango, peel banana Chop fruit into small chunks Place fruit in bowl Add orange juice Whisk with blender and refrigerate until ready to serve Chef s Tip Cut lengthways around the stone of the mango, holding the mango with both hands twisting opposite ways to get stone out Remove stone and scoop flesh from inside the skin

4 Pink Orange Smoothie Serves 4 500ml/17fl oz orange juice (½ large carton) 57g/2oz raspberries 57g/2oz blueberries Wash fruit Place all ingredients in bowl Whisk using blender and refrigerate until ready to serve

5 Banana Smoothie Serves 4 600ml/1 pint semi skimmed milk 3 small bananas 1 tablespoon honey (slightly warm the spoon to allow honey to run off spoon easily) Peel and chop bananas Place all ingredients in bowl Whisk using blender and refrigerate until ready to serve

6 Basic Tomato Sauce 2 tbs sunflower oil 1 large onion peeled and finely chopped 1 clove garlic peeled and crushed 2 x 425g/15oz tins chopped tomatoes 2 tbsp tomato puree 1 tsp dried chopped basil Ground black pepper to season Heat oil in saucepan Sauté onions and garlic (gently cook without colouring them) Add tinned tomatoes, tomato puree, basil and ground black pepper to season. Bring to the boil Reduce heat and simmer for minutes (have pan partially covered to reduce sauce slightly) Add more ground black pepper if necessary Blend for a smoother texture if required Can be used for many dishes Excellent with any type of pasta Freezes well

7 Vegetable Soup 500 ml/17 fl oz vegetable low salt stock 1 medium/large potato 1 carrot 1 onion 113g/4oz swede 1 tbs sunflower oil 142g/5oz frozen mixed cauliflower & broccoli Ground black pepper to season Sprinkle vegetable stock into 500ml/17fl oz boiling water, stir to dissolve Wash, peel and roughly chop potato, carrot, onion and swede Heat oil in saucepan and sauté/sweat prepared vegetables Add stock and bring to the boil Reduce heat and simmer for minutes Ten minutes before end of cooking add mixed cauliflower and broccoli Add ground black pepper to season Remove from heat and blend Add more stock to achieve required consistency and check seasoning. Serve hot with crusty bread

8 Crunchy Fruit and Vegetable Salad 255g/9oz couscous or pasta 400ml/14fl oz vegetable low salt stock 85g/3oz raisins or sultanas 6 dried apricots - chopped 1tbsp sun flower oil 1tbsp lemon juice 3 spring onions washed, trimmed and sliced ½ cucumber washed and diced 113 g/4 oz sweetcorn small sprig parsley or mint washed 1 stick celery washed, trimmed and chopped 2 red peppers washed, deseeded and diced Couscous method Place the couscous in a large bowl, pour over boiling stock Add oil and lemon juice, cover and leave for 15 minutes Pasta method Place 600ml/1pt water into a medium size saucepan, bring to the boil Place pasta in saucepan of boiling water, cook until soft, drain and cool in water Wash all salad items, deseed, chop, dice or slice as required Combine with couscous or pasta and serve in bowls

9 Makes 200 ml (7 fl oz) French Salad Dressing 150ml/5fl oz sunflower oil 4 tbsp white vinegar 1 tbsp mustard 1 clove garlic peeled and crushed Ground black pepper to season Place all ingredients in a screw topped jar Shake well to blend Taste and season with ground black pepper as necessary Chef s Tip Bring in cleaned jam jars - easy to mix ingredients

10 Yoghurt Salad Dressing Makes 150 ml (¼ pint) 150ml/5fl oz low fat natural yoghurt 1 clove garlic peeled and crushed 1 tbsp white vinegar 1 tbsp clear honey Ground black pepper to season Place all ingredients in a screw topped jar Shake well to blend Taste and season with ground black pepper as necessary Chef s Tip Bring in some clean jam jars easier to mix all ingredients

11 Leek and Potato Soup 500 ml/17 fl oz vegetable low salt stock 1 large potato washed, peeled and diced 1 leek washed, trimmed and sliced 1 onion peeled and sliced 200ml/7fl oz semi skimmed milk 1 tbs sunflower oil Ground black pepper to season Place potato, leek and onion in a large saucepan Add stock and ground black pepper to season Put a lid on the pan, bring to the boil, reduce heat and simmer gently for 20 minutes, stirring occasionally Blend soup mixture, add milk, check seasoning Serve hot with crusty bread

12 Salads This recipe could be reduced by ½ if working with small group ½ cucumber 3 spring onions washed, trimmed and sliced at an angle 1 red pepper washed, deseeded and chopped 1 yellow pepper washed, deseeded and chopped 1 green pepper washed, deseeded and chopped 1 pkt bean sprouts washed 3 carrots washed and peeled, 2 grated and 1 diced 1 red onion peeled and chopped 1 apple washed, cored and chopped ½ red cabbage washed and finely shredded 1 orange peeled and sliced 6 mushrooms washed and sliced 113g/4 oz sweetcorn Place chopped/sliced/diced salad items in a large bowl add salad dressing of required Cover bowl containing mixed salad and refrigerate until required

13 Pizza Base 454g/1lb bread mix, white 113g/4oz bread mix, wholemeal 450ml/15 fl oz warm water Mix all ingredients together to form dough Cut into even size pieces, enough for the group Roll out with rolling pin or pat on a floured surface into circles approximately 12mm/½ thick Place raw dough on an oiled baking tray, allow to prove (warm place for dough to rise/double in size) Bake proved dough in a hot oven (gas 5-375ºF 180ºC) until dough sounds hollow when tapped Spread with tomato paste/sauce Cover with any of the following or with your choice of topping Cheese Sweetcorn Mushrooms Pineapple Ham Tuna

14 Bolognaise 1 small onion peeled and finely chopped 255g/9oz lean minced beef 1 carrot washed, peeled and grated ½ quantity basic tomato sauce (prepared on week 2) ½ tsp oregano Ground black pepper to season Place minced beef to saucepan and brown over a medium heat (drain off any fat from mince) Add chopped onion and grated carrot to meat, cover to soften over a low heat for 5-7 minutes Add tomato sauce and oregano, bring to boil then reduce heat Season with ground black pepper Simmer for minutes stirring occasionally Serve hot with cooked pasta or a jacket potato, salad or steamed vegetables

15 Cod in tomato sauce 4 cod steaks fresh or frozen (any white fish) Tomato sauce 2 tbsp sunflower oil 425g/15oz tinned chopped tomatoes 1 clove garlic peeled and crushed 1tsp parsley washed, finely chopped Ground black pepper to season Preheat oven gas F/190 C Rinse fish under cold running water Heat oil in saucepan sauté garlic (cook without colour) Add tinned tomatoes, chopped parsley and ground black pepper to seasoning Simmer for 7-10 minutes stir occasionally Pour ½ sauce into a small casserole dish Lay cod steaks on top and cover with remaining sauce Cover and bake in oven minutes Serve with steamed cauliflower and broccoli and baked jacket potatoes

16 Pasta ingredients Pasta and Jacket Potato 283g/10oz spaghetti or pasta of your choice 600ml/1pint water Pour water into a medium saucepan and bring to the boil When the saucepan of water is boiling add spaghetti/pasta, reduce heat cover with lid simmer until spaghetti/pasta is soft Drain water off of spaghetti/pasta, serve hot with bolognaise sauce Jacket Potato ingredients 5 medium size baking potatoes washed, pricked several times with a fork Pre-heat oven gas 6 400ºF/195ºC Place pricked potatoes on baking tray, cover with foil, place on centre shelf of a hot oven for 1 hour Check potatoes after 45 minutes, remove foil and return potatoes to the oven until they are cooked (potato is soft in centre when fork is pushed through)

17 Sweet Potato & Lentil Curry 1 tbsp vegetable oil 283g/10oz onions, peeled and chopped 2 tspn curry powder 3 tspn tomato puree 680g/1½ lb sweet potato washed, peeled and diced 85g/3oz lentils 425g/15oz chopped tomatoes 1pt low salt vegetable stock 425g/15oz rice 725ml/25 fl oz water Place oil in a medium size saucepan, sauté onion and sweet potato for 5-10 minutes Add curry powder and cook gently for 3 minutes, stirring continuously Add tomato puree, chopped tomatoes, lentils and vegetable stock Bring to boil, reduce heat, cover pan with a lid, simmer for 15 minutes until sweet potato is soft when a fork is pushed through it Rice Pour water into a medium size saucepan and bring to the boil Place the rice into a sieve and rinse under cold running water (remove dust and starch) When the water in the saucepan is boiling add washed rice, bring back to the boil, reduce heat so the water and rice are gently bubbling, cover pan with lid When the rice is cooked (grains are soft) drain off water Serve rice hot with sweet potato curry

18 Mixed Bean Casserole 150ml/5 fl oz low salt vegetable stock 1 tbsp sunflower oil 1 green chilli washed deseeded and finely chopped 3 cloves garlic peeled and crushed 1 medium onion peeled and finely chopped 425g/15oz tin red kidney beans drained 425g/15oz tin pinto beans drained 1 tbsp coriander washed and finely chopped 8 wheat tortillas 57g/2oz vegetarian cheese Ground black pepper to season Pour oil into medium saucepan, heat gently, sauté chopped chilli, garlic and onion until soft Add drained beans and vegetable stock, cover saucepan with a lid and simmer for 15 minutes Check consistence, add more stock if needed. Remove saucepan from heat, stir in chopped coriander Pour casserole mixture into an oven proof dish, top with grated cheese, place on middle shelf of pre-heated oven for 20 minutes, gas F C 5 minutes before the casserole is ready place the 8 wheat tortillas on a baking tray, place the tray on bottom shelf of the oven to warm the tortillas Serve casserole with folded warm tortilla

19 Italian Frittata 340g/12oz potatoes washed and peeled, thinly sliced length ways 3 eggs ½ red, ½ yellow and ½ green pepper washed deseeded and chopped 113g/4oz sweetcorn 1 tbsp sunflower oil ½ onion peeled and thinly sliced 2 tbsp parsley washed and finely chopped Ground black pepper to season Boil a saucepan of water, add potatoes and bring back to the boil when potatoes are nearly cooked (soft when a fork is pushed into them) add chopped peppers and simmer for 3 minutes Drain well and cover to keep hot Heat oil in 25cm (10 ) frying pan Over a moderate heat fry onion until softened Add potatoes, pepper and sweetcorn and continue frying for about 5 minutes Remove from heat In bowl beat the 3 eggs add the chopped parsley and ground black pepper (seasoning) Use a draining spoon to lift vegetables from pan into the eggs mixture. Oil the sides and base of an oven proof dish Pour in egg mixture into the oven proof dish, spread vegetables out evenly Place the dish containing the mixture on the top shelf of the oven gas 6 400ºF 195ºC for approx 20 minutes Check frittata is cooked through (top, edges and centre are set) Place dish to one side, leave for 2 minutes, cut into wedges Serve hot with salad or seasonal vegetables

20 Boiled Rice 227g/8oz rice 600ml/1pint water Pour water into a medium saucepan bring to the boil Place rice in a sieve wash under cold running water to (remove dust and starch) When the saucepan of water is boiling add washed rice, reduce heat cover with lid simmer until rice grains are soft Drain water off rice, serve hot with Tandoori Chicken Green salad washed mixed salad leaves Pitta bread purchase locally, unwrap, place on baking tray, warm in the oven for 5 minutes and serve

21 Tandoori Chicken 1 tsp stem ginger peeled and grated 1 tsp garlic peeled and finely chopped 2 tsp tandoori spice powder 1 small carton (150ml/5fl oz) low fat natural yoghurt 8 chicken thighs or drumsticks washed and skinned Preheat the oven gas 5 375F C Combine the ginger, garlic, tandoori spice powder and yoghurt in a large mixing bowl Add the chicken and coat with the sauce Line a baking tray with foil and place the coated chicken on it, cover with foil Bake the chicken for 45 minutes, turning a couple of times and basting with the cooking juices Remove foil from the top 10 minutes before the end of cooking time. Serve with salad and pitta bread or boiled rice

22 Roast cod with tasty crust Serves 4 4 medium sized pieces of cod fillet (any white fish) 85g/3oz white/brown breadcrumbs 3 tbsp fresh parsley, finely chopped or 4 teaspoons dried parsley 2 cloves of garlic peeled and finely chopped ½ lemon zest wash lemon grate skin finely Lemon juice squeezed from fresh lemon 2 tbsp sunflower oil Ground black pepper to season 1 lemon washed cut lengthways into wedges Rinse fish under cold running water Season the fish with ground black pepper Mix the breadcrumbs with the parsley, garlic, lemon zest and ground black pepper, add oil and lemon juice Mix together thoroughly with your fingers Place the fish in a shallow oven proof dish and press the crumb mixture firmly onto the top of the fish to form an even crust Bake at gas 7 220ºC/425ºF for minutes until the crust is browned and the fish cooked through Serve with lemon wedges and baked chunky chips

23 Cucumber Raita ½ cucumber washed and diced ½ medium onion peeled and finely chopped Handful of mint leaves washed and finely chopped 1 small (150ml/5fl oz) low fat natural yoghurt Ground black pepper to season Squeeze of lemon juice Place cucumber, onion and mint leaves into a bowl Add the yoghurt, salt, pepper and lemon juice Mix together well Spoon into a serving dish Serve as an accompaniment to Tandoori Chicken

24 Stir fry vegetables 2 tbsp sunflower oil 2 spring onions washed, trimmed and sliced at an angle 1 large carrot washed and cut into thin strips (use side cutter on cheese grater) 85g/3oz mange tout washed and sliced in half at an angle 85g/3oz baby sweetcorn ½ red, ½ yellow pepper washed, deseeded and sliced 113g/4oz bean sprouts washed 1 tbsp low salt soy sauce Heat oil in a wok or deep frying pan Add spring onions and stir fry for 30 seconds Add carrots and stir fry for 2 minutes Stir in mange tout, baby sweetcorn and peppers. Fry briskly for 2 minutes Add bean sprouts and stir fry for 2 minutes Stir in the soy sauce and stir fry for a further 2 minutes Serve immediately

25 Baked Chunky Chips Serves 4 454g/1lb medium potatoes, washed 2 tablespoons of sunflower oil Ground black pepper to season Optional herbs, such as dried or freshly chopped thyme, rosemary, oregano or garlic Preheat oven to gas 6-200ºC 400ºF Cut washed potatoes into wedges lengthways, to reduce baking time, parboil the potatoes in a saucepan of boiling water until almost tender Drain the water off the potatoes, making the potatoes as dry as possible Tip the potatoes onto a baking tray, drizzle with the oil and add preferred seasoning, pepper, herbs, garlic Place in the oven for approximately 30 minutes, until golden brown Place baked wedges on absorbent paper to soak up any excess oil, serve

26 Oat and raisin cookies Portions g/2oz raisins 150ml/5fl oz unsweetened orange juice 170g/6oz wholemeal flour 14g/½oz baking powder 57g/2oz porridge oats 57g/2oz soft brown sugar 1 egg, beaten 2-3 drops vanilla essence 45ml/ 3tbs sunflower oil Preheat oven gas 5 375ºF 190ºC Soak raisins in orange juice for 10 minutes Sieve flour and baking powder into a bowl and add oats and sugar Add raisins and orange juice mixture, egg and vanilla essence, stir well Slowly add oil, stirring all the time until mixture forms a soft, crumbly dough Divide mixture into small balls and space well apart on a greased baking tray, flatted balls with a fork Bake in for minutes Leave on tray for 2 minutes to cool before transferring to wire rack to cool

27 Carrot and Banana Squares Makes 12 servings approximately 198g/7oz wholemeal flour 28g/1oz cocoa powder 3tsp baking powder (level) ½ tsp mixed spice 57g/2oz porridge oats 142g/5oz light soft brown sugar 2 beaten eggs (large) 30ml/1fl oz sunflower oil 142g/5oz carrot washed, peeled and grated 2 small banana (170g/6oz without skins) A few drops of vanilla essence Preheat oven gas F/165 C Grease a cake tin 28cm x 23cm (11 x 9 ) ready for the cake mixture Sieve flour, baking powder and mixed spice into mixing bowl Stir in oats and sugar Add remaining ingredients and beat well with a spatula/spoon Pour cake mixture into greased tin Bake in over for minutes, top of cake should be firm to touch Leave cake in tin to cool for a few minutes Turn onto cooling rack When completely cool cut into squares

28 Fruit Scones 125g/8oz plain wholemeal flour 125g/8oz plain flour 2 level tsp baking powder 120ml/4fl oz semi-skimmed milk 42g/1½ oz margarine sunflower e.g. flora 57g/2oz sultanas or raising 28g/1oz caster sugar Preheat oven gas 6 400ºF 195ºC Place wholemeal flour into a mixing bowl Sieve in plain flour and baking powder and mix together well Add margarine rub in using fingertips Add sugar and dried fruit Pour milk into flour mixture, saving a little milk to brush scone tops Mix to a soft dough Kneed lightly Roll out dough to 1-1½ cm thick Using a cutter, cut out and place scones on a greased baking tray, reform trimmings and re-roll to cut more scones. Brush tops with milk and bake for approximately 15 minutes until scones have risen and are firm to touch Cool on rack

29 Fruit cobbler 454g/1lb plums (fruit in season) 2 oranges juice removed 1 orange rind finely grated 1 orange peeled, divide into segments 3 tbsp clear honey 127g/4½ oz plain wholemeal flour 127g/4½ oz plain flour 42g/1½ oz sunflower margarine 2 level tsp baking powder 28g/1oz soft brown sugar 120mls/4 fl oz semi-skimmed milk or low fat natural yoghurt 1 tsp ground mixed spice Preheat oven gas 6 400ºF 195ºC Place plums in ovenproof dish Add orange juice and orange segments Spoon over honey Place wholemeal flour into mixing bowl Sieve in plain flour, baking powder and mixed spice Rub in margarine with finger tips (mixture should look like fine bread crumbs) Stir in sugar and orange rind Add milk or yoghurt and mix to a soft dough On a lightly floured surface, roll dough out to 1cm/½ thick Using a 4cm biscuit cuter cut out 8-10 rounds Arrange on top of fruit so the dough overlaps around the edge of the dish Brush dough with a little milk, place dish on the middle shelf of the oven Bake for about 15 minutes Serve hot