cook well book: tutor's manual (2nd edition)

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CookWell Tutor’s Manual

Second Edition



1

Preface

The CookWell Tutor’s Manual was originally designed, produced and revised by Linzie

Porteous and Karen Valentine (University of Dundee) for the Food Standards Agency

funded project “Assisting dietary change in low income communities; assessing the

impact of a community-based practical food skills intervention (CookWell)” (Project

Number N09011), 2001. Artwork by Gordon Douglas

The second edition of the CookWell Tutor’s Manual, contains the original cooking

sessions, which have been revised, plus additional recipes and sessions developed by

the Universities of Dundee and Surrey for a further Food Standards Agency funded

project (Project Number T13A). This project looked at how CookWell could be adapted

to be used by different ethnic and age groups (British, Pakistani/Bangladeshi, Somali

and Zimbabwean women and young girls). The new sessions included in the 2nd edition

allows for substitution due to cultural practices or taste preferences or for the course to

be lengthened to more than seven sessions.

We would like to acknowledge the course tutors and participants who passed on their

traditional recipes to be included in the Second Edition of the CookWell Book.

Karen Barton, Nusrut Ali, Louise Reid, & Wendy Wrieden

Centre for Public Health Nutrition Research, University of Dundee,

Ninewells Hospital and Medical School, Dundee DD1 9SY

Judy Lawrence, Mary Kelly, Regina Ncube & Sahra Dhirie

European Institute of Health & Medical Sciences, University of

Surrey, Duke of Kent Building, Stag Hill, Guildford, Surrey GU2 7TE

Food Standards Agency

Aviation House, 125 Kingsway, London WC2B 6NH

May 2006



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Contents

Introduction...........................................................................................................................6 Setting up a CookWell group ..............................................................................................7 How to use this manual .....................................................................................................13 Tips for Cookery Groups...................................................................................................16 Safety First ..........................................................................................................................17 Food Hygiene ......................................................................................................................18 Food Storage Tips ..............................................................................................................21 Common Cookery Terms...................................................................................................22 Conversion Tables .............................................................................................................24 Questionnaires for Cooking Skills Programmes ............................................................26 Group Record......................................................................................................................33 Cooking Session 1 - Make it Saucy ..................................................................................34

Session Plan ................................................................................................................35 Session 1 - Shopping List ............................................................................................38 Session 1 - Equipment.................................................................................................39

Cheese Sauce..........................................................................................................40 Tuna / Chicken Pasta Bake......................................................................................41 Cauliflower Cheese ..................................................................................................42 Macaroni Cheese .....................................................................................................43

Session 1 – Evaluation Sheet......................................................................................44

Cooking Session 2 – Souper Douper ...............................................................................45 Session Plan ................................................................................................................46 Session 2 - Shopping List ............................................................................................47 Session 2 - Equipment.................................................................................................48

Tomato and Lentil Soup...........................................................................................49 Rice and Leek Soup .................................................................................................50 Lentil Soup................................................................................................................50 Scones......................................................................................................................51

Session 2 – Evaluation Sheet......................................................................................52

Cooking Session 3 - Mincing Around...............................................................................53 Session Plan ................................................................................................................54 Session 3 - Shopping List ............................................................................................56 Session 3 - Equipment.................................................................................................57



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Spaghetti Bolognese................................................................................................58 Vegetarian Spaghetti Bolognese..............................................................................58 Chilli Con Carne .......................................................................................................59 Vegetarian Chilli .......................................................................................................59 Meatballs with Tomato Sauce..................................................................................60 Meatballs with Curry Sauce .....................................................................................61 Meatballs with Salsa.................................................................................................62 Lasagne....................................................................................................................63 Tomato Pasta Sauce................................................................................................64 Pasta Bake ...............................................................................................................65 Carrot and Raisin Salad ...........................................................................................66 Apple and Celery Salad............................................................................................66

Session 3 – Evaluation Sheet......................................................................................67 Cooking Session 4 - Rice ‘n’ Easy....................................................................................68


Bacon and Tomato Risotto.......................................................................................74 Gammon and Pineapple Risotto ..............................................................................75 Smoked Mackerel Kedgeree....................................................................................76

Session 4 – Evaluation Sheet......................................................................................77 Cooking Session 5 - Pizza Perfection ..............................................................................78


Potato Wedges.........................................................................................................83 Pizza.........................................................................................................................84 Scone Base Pizza ....................................................................................................86 Coleslaw...................................................................................................................87

Session 5 – Evaluation Sheet......................................................................................88 Cooking Session 6 - Hot Stuff!..........................................................................................89


Chickpea and Pineapple Curry ................................................................................93 Chicken Curry...........................................................................................................94 Chicken Casserole ...................................................................................................95 Sausage Casserole..................................................................................................96 Rice and Peas ..........................................................................................................97 Lettuce and Orange Salad .......................................................................................98



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Lettuce and Pineapple Salad ...................................................................................98 Raita .........................................................................................................................98 Bananas in Yogurt ....................................................................................................98

Session 6 – Evaluation Sheet......................................................................................99 Cooking Session 7 - Sweet Sensation ...........................................................................100

Session Plan ..............................................................................................................101 Session 7 - Shopping List ..........................................................................................103 Session 7 - Equipment...............................................................................................104

Carrot Cake ............................................................................................................105 Fresh Fruit Salad....................................................................................................106 Stuffed Baked Apples.............................................................................................107

Session 7 – Evaluation Sheet....................................................................................108 Cooking Session 8 - Rice ‘n’ Easy 2...............................................................................109


Biryani (Chicken or Lamb)......................................................................................115 Raita .......................................................................................................................116 Salad ......................................................................................................................116 Smoked Mackerel Kedgeree..................................................................................117

Session 8 – Evaluation Sheet....................................................................................118 Cooking Session 9 - Hot Stuff! 2.....................................................................................119


Chicken / Lamb Curry.............................................................................................123 Rice and Peas ........................................................................................................124 Lettuce and Orange Salad .....................................................................................124 Lettuce and Pineapple Salad .................................................................................124 Chapattis ................................................................................................................125 Nan Bread ..............................................................................................................126

Session 9 – Evaluation Sheet....................................................................................127 Cooking Session 10 - Take the High Road ....................................................................128

Session Plan ..............................................................................................................129 Session 10 – Shopping List .......................................................................................130 Session 10 – Equipment ............................................................................................131



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Smoked Mackerel Pate ..........................................................................................132 Scotch Broth ...........................................................................................................132 Stovies....................................................................................................................133 Vegetarian Stovies .................................................................................................133 Apple and Raspberry Crumble...............................................................................134

Session 10 – Evaluation Sheet..................................................................................135 Cooking Session 11 – A Taste of Zimbabwe.................................................................136


Beef Stew ...............................................................................................................140 Idobi (Greens and Peanut Butter) ..........................................................................141 Indumba (Beans)....................................................................................................141 Beef Curry ..............................................................................................................142 Green Relish...........................................................................................................142 Sadza .....................................................................................................................143 Rice ........................................................................................................................143

Session 11 – Evaluation Sheet..................................................................................144 Cooking Session 12 – A Taste of Somalia.....................................................................145


Surbyani .................................................................................................................149 Mixed Vegetables...................................................................................................150 Surka ......................................................................................................................151 Relish......................................................................................................................152 Spinach Dish ..........................................................................................................152 Mufa........................................................................................................................153 Sabayat / White Chapatti........................................................................................153

Session 12 – Evaluation Sheet..................................................................................154 Index...................................................................................................................................155



6

Introduction

Cookery classes should be fun and no two groups will ever be the same, so the main

thing is to enjoy yourselves. The information given in the introduction is a guide to help

organisers run a cookery course, and we particularly hope it will help prepare less

experienced organisers for the needs of a cookery group and its participants. However,

please remember this is just a guide which cannot cover every eventuality, and

sessions may need to be adjusted slightly to suit different situations.

We have tried to keep the recipes simple and inexpensive in order to increase

participants’ confidence and to help motivate them to replicate the dishes at home.

We hope that both class organisers and people taking part will enjoy sharing ideas andtasting the foods made.

Aim

To encourage participants to increase their consumption of fruit, vegetables, fish and

high-fibre starchy foods and decrease their consumption of fat.

Objectives

• To increase participants’ cooking skills and knowledge.

• To increase participants’ confidence in their cooking skills.

• To increase participants’ awareness and understanding of healthy eating, healthy

cooking techniques and how to create healthy, balanced meals.

• To encourage participants and their families to eat a wider range of foods by giving

the opportunity to cook and taste a wide range of foods.

• To encourage home cooking by demonstrating that home cooked foods are tastier

and in many cases cheaper than ready made meals.



7

Setting up a CookWell group

Venue requirements

• A medium sized kitchen or kitchen area with easy access to another room

suitable for food preparation.

• At least one 4-ring cooker with oven.

• A large sink suitable for food preparation and washing up.

• A separate sink for hand washing. This could be situated in nearby toilet

facilities.

• Work surfaces or tables for food preparation must be in a reasonable condition,

i.e. not chipped, cracked or badly scored.

• A list of the equipment required for each of the sessions is provided in the

manual.

• Access to a crèche is recommended, as many parents with pre-school children

attend cookery groups. If there is not a crèche, a means of keeping children outof the kitchen is essential for their safety.

Number of participants

We feel that ten participants is the maximum recommended number for a cookery

group. To a certain extent this will be determined by the size of the kitchen and the

number of cookers available. Small, portable gas rings can be bought at low cost from

various shops that sell camping equipment so that more participants can be

accommodated. Each participant should have adequate worktop space for food

preparation. An overcrowded kitchen is difficult and dangerous to work in.

Where small classes with up to four participants are held, the tutor will have more time

to help individuals and may prefer participants to work individually. Classes of five or

more should be organised so that participants work in pairs and benefit from helping

one another. Obviously the amount of help each participant needs will depend on their

level of ability and skill. Cooking skills are likely to vary throughout any cooking group,

some participants may be complete novices and others may be competent cooks who

wish to learn new recipes / techniques or adapt recipes to make them “healthier”.

Where English is not the participants’ first language, it is helpful if the tutor belongs to

the same ethnic group or that an additional community worker from the same ethnic

group is present. This aids any language problems and helps to avoid any unintentional

misunderstandings of cultural norms.



8

Attendance

Attendance at cooking groups is dependent on a number of external factors. It is

important that the participants are consulted prior to the start of the cooking group so

that where possible these external factors can be accommodated. Examples of

external factors which may affect attendance are:

• School times - participants may need to drop off or collect children from school

and groups can be affected by school holidays. Groups with adolescent

participants can be affected by school times and by school terms / holidays.

Classes should be timed appropriately and only run through the holiday period if

they are part of a holiday club or activity.

• Religious beliefs - it is important to be aware of religious fasting periods e.g.

Ramadan as participants will be fasting and attendance is likely to be poor.

• Associated classes - cooking groups are often run in association with other

groups / classes e.g. cooking classes following an exercise class - cancellation of

the associated group may result in poor attendance at the cooking session.

• Work commitments - participants may have work commitments which they

cannot avoid.

• Sickness - both in the participants themselves and in their children – it is not

possible to account for this.

•Weather conditions - many participants walk to the centres where cookingclasses are being held and poor weather conditions often causes absence – it is

not possible to account for this.

Participant preferences

Before starting the cooking group, try to meet with the participants to discuss how the

sessions will be run. This will give you the opportunity to observe how individuals

interact and to determine whether participants will work better in pairs or on their own.

Take this opportunity to discuss the content of the cooking classes and to establish any

special dietary requirements, and food preferences. When organising a cooking group

which includes participants from faith groups it is important that it does not coincide with

religious events such as prayer times and fasting periods.



9

Special diets & food allergies

Find out if any of the participants have special dietary requirements, e.g. if they are

vegetarian or avoid specific foods due to health or religious reasons, before starting the

course. This will give you the time to choose alternative recipes from the manual or

alter an existing recipe. Special diets can provide a useful learning experience for the

whole group, but please discuss this first with the individual concerned. The table below

provides general guidance on food choices for some religious groups. There will be

individual differences and varying levels of adherence to religious laws which should be

discussed with the group prior to starting the cooking classes.

Food Buddhist Hindua

Jewish Muslim Rastafarianb

Sikhc

EggsIt may vary It may vary No blood spots Yes It may vary Yes

Milk/yoghurtYes Yes Not with meat Yes It may vary Yes

CheeseYes Yes Not with meat It may vary It may vary Yes

ChickenNo It may vary Kosher Halal It may vary It may vary

Mutton/lambNo It may vary Kosher Halal It may vary It may vary

Beef/beef productsNo No Kosher Halal It may vary No

Pork/pork productsNo It may vary No No No It may vary

FishIt may vary It may vary

With fins andscales

It may vary Yes It may vary

ShellfishNo It may vary No It may vary No It may vary

Butter/ghee No Yes Kosher Yes It may vary Yes

LardNo No No No No No

Cereal foodsYes Yes Yes Yes Yes Yes

Nuts/pulsesYes Yes Yes Yes Yes Yes

Fruits and

vegetablesd Yes Yes Yes Yes Yes Yes

Fastinge

Yes It may vary Yes Yes Yes No

Source: Adapted from Nutritional Guidance for Early Years: Food choices for children aged 1-5 years inearly education and childcare settings (2005) Scottish Executive: Edinburgh.

a Strict Hindus will not eat eggs, meat, fish and some fatsb Some Rastafarians are veganc Strict Sikhs will not eat eggs, meat, fish and some fatsd Jains have restrictions on some vegetable foods - check with individualse Fasting is unlikely to apply to young children, pregnant women, diabetics, the elderly or people who aresick



10

Community Development Approach

Success of previous CookWell groups has been possible due to the community

development approach that has been applied. Community development means working

together with people in groups and on an individual basis to help them identify their own

needs and solutions. To be sustainable local people often need to be supported to

develop their skills and abilities to maintain initiatives once they have been set up.

The second edition of the CookWell tutors pack was developed following cooking

groups with 4 culturally diverse groups. The changes came about both as a result of

group discussions prior to starting the cooking groups and the community development

approach used throughout the cooking groups.

Examples of changes were:

1. The risotto in the original CookWell manual contained ham and therefore was not

suitable for Muslim participants. A new session was developed using rice and

lamb or chicken as the main ingredients in the form of Biryani.

2. The curry in the original CookWell manual was not a typical South Asian curry. A

new curry session was developed as a substitute to the original session.

3. On using the CookWell manual it became clear that the make up of some of the

sessions would benefit from being re-arranged or modified, so this was carried

out to improve the manual.

4. The Caucasian girls wished to make some traditionally Scottish dishes, in

particular stovies. As these would not easily slot into another session, a new

session was developed.

5. Traditional recipes were noted down from the Zimbabwean and Somali women.

These were adapted by Centre for Public Health Nutrition Research in the

research kitchen to be “healthier” and new sessions were developed.

All the above were rigorously tested in the research kitchen at Centre for Public Health

Nutrition Research and comments about the adapted recipes were sought from thecooking group participants. Dishes were made “healthier” by reducing the amount of oil

used, using lean cuts of meat (or cutting the fat from cheaper meats), reducing the salt /

stock cube quantity, and increasing the quantities of vegetables in the dishes. Recipes

were also often re-arranged where possible in order that the vegetables were not

cooked any longer than absolutely necessary.



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The CookWell manual was developed to be flexible and should be implemented in any

new area using a community development approach. The successful application of this

approach led to the 2nd Edition of the CookWell manual being more culturally diverse

and demonstrates the suitability of the manual either in its current or adapted form for

use with any group of individuals.

Sustainability of CookWell Groups

CookWell participants have been positive and encouraging about the potential for

cooking classes to be run in the future and many mentioned that a longer course would

have been appreciated. They all expressed interest in being involved in future courses,

discussing dishes they would like to learn to make, including foods from cultures other

than their own.

Course tutors have also been very positive about the course and what the participants

have gained from being involved. They felt that courses should be run in the future and

that some participants would benefit from longer courses which included more nutrition

based learning as they felt that knowledge was still limited.

They identified two broad groups who would benefit from future courses:

1. People who can not cook or have limited cooking skills.

2. People who can cook and who may have knowledge about healthy dietbut do not know how to prepare healthier dishes or who have

misconceptions about the taste and quality if they made changes such as

cutting down oil.

Evaluation of the project suggests that it lends itself to being linked with existing

community networks, for example literacy groups, mother and toddler groups and

exercise classes run either in conjunction with or separately from the cooking groups.

The positive effects from sharing food between children and carers also suggests that

running cooking groups as part of a programme such as Sure Start would be possible.

Sustainable funding for CookWell groups is one of the key aspects to be considered

when organising cooking groups. The amount of funding required will vary from group

to group depending on the amount of community support available. Where there are

willing local volunteer tutors the cost of running a group will be considerably less

expensive than if a health professional or college tutor is employed. A successful



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project in West Lothian (Get Cooking) aims to train those who have been participants in

CookWell groups so that they themselves can lead a group. In practice, the CookWell

manual provides all the information necessary to lead a group, including hygiene

information, nutrition discussion points and lists of necessary equipment and

ingredients.

The hire of premises is another cost that has to be considered. Room hire can be a

significant proportion of the total cost of this type of activity. If the group is seen as part

of a local community group some premises may give considerable discounts or free of

charge.

Even if the cost of facilities and a tutor can be minimised a certain amount of money is

still required to cover food costs. Therefore the sustainability of CookWell groups

depends on funds being made available. In some cases participants could be asked to

contribute to the cost of food but in many cases this may not be possible, either

because it would be seen as an unnecessary burden on participants or because it is not

the policy of the organisers to do so. In this case it will be necessary to apply for

funding. The way in which funds are distributed is continually changing; therefore it is

not appropriate to provide details of specific funding bodies. However examples include

local council and health board departments many of whom distribute funds on behalf of

national organisations. Each council and health board area allocates funds differently

and the best way to get up to date information is to contact them directly or to conduct

an internet search on “community project funding”.



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How to use this manual

Each session has a session plan, discussion points, shopping list, equipment list,

recipes and a session evaluation sheet for organisers. Participant pre- and post-course

evaluation questionnaires and a group record sheet can be found before session 1.

The evaluation questionnaires are for participants and should be used before and after

the whole course.

Session plans

The session plan is provided to help the organiser structure the session and make best

use of the time available. However, the plan does not have to be followed rigidly as

long as all the main learning points are covered. Each plan also includes discussion

points to cover along the way. These are designed to:

•Encourage healthy eating practices.

• Extend participants’ knowledge about the foods they are cooking.

• Focus on development of participants’ skills.

• Demonstrate how a skill or cooking method can be applied, not just to the

particular recipe being prepared, but also to other similar recipes.

• Explain the possibilities for adapting recipes; increase the participants’ range of

recipes.

Shopping lists

The lists are provided to help plan the shopping. Quantities are listed per person or pair

and the organiser will need to decide the total quantities required for their group. You

may not need to purchase absolutely everything listed as some ingredients are used in

several different recipes. Where quantities are not given for group ingredients, only a

small amount is required, e.g. salt and pepper for seasoning. Try to make use of

supermarkets’ own brands or “value” lines, where possible, as it keeps the cost down

and is also a learning opportunity for participants who may not trust “value” or own

brand labels.

The recipes

Each cooking session has been designed around a specific theme. Each week consists

of a main recipe for participants to prepare, with alternatives following the same theme,

accompanied by side dishes. Suggestions or demonstrations have been built into each



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session plan to show participants how recipes can be adapted to create other dishes.

This will help to cater for different tastes in the group as well as increasing participants’

range of dishes. Vegetarian recipes, or suggestions for altering recipes to suit

vegetarians, are also included for each session.

Recipes are suitable for preparation by individuals or in pairs. However, the organiser

will need to consider the cooking facilities available when planning each session. For

example, there is no point in preparing a large number of pizzas if there is only one

small oven available in which to cook them.

One of the objectives of CookWell is to increase participants’ confidence in following

written recipes. For this reason, organisers should encourage participants to read

through recipes before starting to prepare a dish. Following the demonstration of a

recipe, participants should be encouraged to be self-reliant and follow the written recipe.

This does not mean that organisers should not help participants, but those asking “What

do I do next?” could be referred to the written recipe. However, please be aware that

some participants may have literacy problems and this is an area that requires sensitive

handling.

Try to encourage participants to complete recipes and use all the given ingredients. The

finished flavour of some dishes can be adversely affected by missing out certain

ingredients. These sessions also offer the ideal opportunity to taste new foods and

encourage participants to eat a more varied diet. Reluctance to try certain ingredients

may be overcome by tasting the finished demonstration dish.

Towards the end of each session try to create a suitable, comfortable environment

where all participants can sit down together, sharing and tasting the foods they have

made. In this setting people may find it easier to taste new and unfamiliar foods, but

bear in mind that it may take several sessions to coax the most reluctant group member to try something new. But don’t give up or be disheartened!

Attendance

Keep an informal record of attendance. This enables you to present those who attend

the majority of sessions with a certificate in the final week, and also helps with

evaluation.



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Evaluation

Weekly evaluation sheets are provided for organisers. These will help you to evaluate

how suitable the manual is for both organisers and participants. In addition pre- and

post-course evaluation questionnaires are provided to assess the overall benefits of the

course to participants. This questionnaire has been developed and tested extensively.



16

Tips for Cookery Groups

1. Decide whether participants will be cooking individually, in pairs or in small groups

and where they will be working. Ensure there is enough space for food

preparation. Set out the equipment required by each person or group. This allows

participants to devote more time to cooking.

2. Place any food that is to be measured or weighed, e.g. flour, lentils, frozen peas, in

large bowls and provide a suitable scoop or spoon. This is quicker, easier and less

messy than measuring directly from bags.

3. Where there are only 1 or 2 sinks available for washing utensils it is suggested that

a washing up rota, or other system agreeable to participants, is devised so that

time is not wasted queuing to use the sink.

4. Remind participants to bring suitable containers to transport food home, if they

wish. Providing participants with foil “carry-out” containers is very expensive.

5. If there are a large number of participants and only one sink available for food

preparation, save time by washing vegetables that don’t require peeling

beforehand.

6. Have copies of the relevant recipes available for each participant. Gaining

experience and confidence in following recipes is a valuable part of cookery

groups.

7. It is advisable to buy slightly more of some foods than is required, especially cheap

dried ingredients such as pasta or rice. It is better to have a little extra flour or milk

when baking in case someone makes a mistake when measuring. Eggs are easily

broken so it is advisable to have a few spare. Always buy 1 or 2 more onions than

required, as occasionally they can be rotten in the middle.

8. When using the oven try to avoid opening the door too often as this allows heat to

escape. If the oven cools down too much dishes may not cook properly or will take

longer to cook. Wait until all the participants have finished preparing their food for

baking then open the oven and place them all in at once. If using a conventional

oven, rotate the food half way through so that all the dishes cook evenly.



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Safety First

1. Explain how to use any unfamiliar equipment.

2. Organise the layout of equipment and ingredients in a way than minimises

congestion in the kitchen.

3. Ensure the kitchen is kept tidy. Clean up any spills or food that falls on the floor

immediately to prevent people slipping.

4. Don’t leave pot handles sticking out over the edge of the cooker.

5. Use oven gloves or a clean, dry tea towel, folded several times, to remove foodfrom the oven. Wet tea towels do not protect hands!

6. Try to organise the food preparation in such a way that participants do not have to

carry pots of boiling water long distances from the cooker to the sink.

7. Never put sharp knives into a sink full of water as someone may cut their finger.

Leave all dirty knives at the side of the sink.

8. Do not allow small children into the kitchen while cooking is in progress, or while

ovens are still hot.

9. Make sure there is a first aid kit available.



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Food Hygiene

Always wash your hands thoroughly with soap:

• Before preparing food.

• After using the toilet.

• After blowing your nose.

• After a break or smoking.

• After touching pets.

• After emptying the bin.

• After handling raw meat or fish.

• After handling unwashed vegetables.

Personal hygiene:

• Cover cuts with a waterproof plaster.

• Remove all jewellery, where possible, before preparing food.

• Keep long hair tied back. Avoid touching hair while preparing food.

• Avoid sneezing or coughing over food.

• Use a clean spoon every time food is tasted. Never lick a spoon and return it to

the food.

To avoid cross-contamination:

• Thoroughly clean chopping boards and knives between preparation of fruit and

vegetables, cooked meat, and raw meat

• Keep pets away from work surfaces.

• Cover food that is sitting out to prevent contamination by flies.

In the fridge / freezer:

•

Keep food covered.• Place raw foods at the bottom of the fridge in case juices drip.

• Never place hot food in the fridge. Cool food quickly and thoroughly before

storing in fridge or freezer. The quickest way to cool food is by placing it in a wide

dish, sitting the dish in a sink of cold water and stirring frequently.

• The fridge should be at or below 5C. Use a fridge thermometer to check.

• Keep eggs in the fridge.



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• Defrost food thoroughly before cooking, unless the packaging states otherwise.

• Don’t store food in opened cans, put into a plastic, glass or china container.

• Clean the fridge regularly, check use-by dates and throw out any leftovers that

are more than 3 days old.

Bacteria grow quickly at room temperature, so store and serve food at the correct

temperature:

• Cook food thoroughly, especially burgers, sausages and chicken or turkey. The

juices should run clear when pricked with a knife.

• Reheat food until it is piping hot. Stir frequently to ensure all the food is equally

hot. This is especially important when using a microwave.

Some foods are more likely to cause food poisoning, but if prepared correctly are

perfectly safe to eat:

• Chicken: - Ensure chickens are completely defrosted before cooking. Cook

thoroughly until juices run clear when the thigh is pricked with a knife.

• Cold meat - ensure cold meats are kept cool. Cold meat sandwiches should be

kept in a fridge or cool box, or eaten within 4 hours of preparation if stored at

room temperature.

• Stews and casseroles: - Any leftovers should be cooled quickly and stored in the

fridge. Make sure they are reheated until piping hot.• Burgers, sausages, pies and similar meat dishes: - Always cook or reheat until

the centre is piping hot. There should be no pink meat in the centre of burgers or

sausages.

• Soup, gravy, sauces and custard: - These should be kept piping hot until served.

Cool any leftovers quickly and store in the fridge. Do not leave any of these foods

sitting at room temperature for several hours or reheat more than once.

• Cream: - Cream cakes, trifles and other dishes made with real or imitation cream

should be stored in the fridge.

• Rice: - Rice should be eaten immediately after cooking. Leftovers should be

cooled quickly and stored in the fridge. Leftover rice may be eaten cold or

reheated very thoroughly - a microwave is best.

• Eggs: - Store in the fridge. Do not eat cracked eggs. Egg dishes for the very

young, elderly or sick should be thoroughly cooked until the yolk is firm.



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• Wash salad vegetables

If food looks or smells peculiar then bin it!

Important points when cleaning up:

• Wash dishes, utensils and chopping boards in hot soapy water. Rinse if possible.

Change the water before it starts to look like soup!

• Change dish cloths and tea towels regularly.

• Clean work tops with hot water, paying particular attention to grooves or cracks

where crumbs could gather.



21

Food Storage Tips

Potatoes: remove from plastic bag. Store in paper bag in a cool, dark place, e.g. under

the sink, in the shed. Exposure to light causes potatoes to turn green.

Tomatoes: will ripen faster and have a better flavour if stored at room temperature.

Mushrooms: place in a paper bag, then inside a plastic bag and store in fridge.

Bananas: store at room temperature. Keep separate from other fruit as ripe bananas

produce a gas that causes other fruit to ripen very quickly.

Citrus fruit: can be stored at room temperature but will keep longer if stored in thefridge.

Other fruit: remove from packaging and store at room temperature. In hot weather ripe

fruit will keep longer in the fridge.

Root vegetables: remove from packaging and store in paper bags or vegetable rack in

a cool place.

Green vegetables: store in a cool place. The fridge is ideal for keeping them crisp and

fresh.

Salad vegetables: store in the fridge.

Dried goods, e.g. flour, sugar: store in a dry cupboard. Airtight plastic containers are

best, but if these are not available seal bags shut with a clip or clothes peg.



22

Common Cookery Terms

Baste To spoon juices over food while cooking to keep it moist. Usually

when cooking meat.

Bind To add a small amount of liquid to dry ingredients to make them stick

together, e.g. to add water to pastry mix.

Boil Water or other liquid should be bubbling vigorously.

Braise To cook food in a covered pan or casserole, in the oven or on the hob,

using only a little liquid.

Cream To beat butter or margarine and sugar together until fluffy and light-

coloured, usually when making a cake.

Dice To cut into small pieces about 1 cm square.

Drain To pour off the cooking water from vegetables, pasta, etc.Flake To break into small pieces, usually fish.

Fold in To very gently mix ingredients together using a large metal or plastic

spoon in a figure of eight movement. The aim is to lift and mix ingredients

without knocking out the air, e.g. add well beaten egg whites to cake mix.

Fry To cook in hot fat. To cook in a small amount of fat is called sautéing, to

cook in about 1 inch/2½ cm of fat is called shallow frying, to cook in a

deep pan of fat is called deep fat frying. Dry frying uses very little or no

fat to cook food in order to cut down on the amount of fat in the finisheddish.

Glaze To brush food with milk, beaten egg, melted jam, etc to give a shiny finish,

e.g. pastry.

Knead Use hands to energetically mix, fold and squeeze dough until it is soft and

elastic, e.g. bread dough.

A pinch A very small amount that can be picked up between finger and thumb.

Poach To cook food in a liquid that is almost at boiling point. The liquid should not

be so hot that it bubbles, e.g. fillets of fish or eggs.

Rest Leave dough sitting for 10 – 15 minutes after kneading and before rolling

out or shaping. This makes the dough easier to handle and less likely to

shrink when cooked.

Roast To cook food by dry heat in the oven, e.g. chicken, joint of meat,

vegetables. Food may be covered with a thin film of oil if wished, e.g. roast

potatoes.



23

Rub in To mix butter or margarine into flour using the fingertips until the mixture

looks like fine breadcrumbs.

Season To add salt, pepper, herbs or lemon juice to a recipe to improve the

finished flavour.

Shred To cut into very thin strips, e.g. cabbage.

Sift To put ingredients through a sieve, e.g. flour.

Simmer To keep liquid just at boiling point so small bubbles can be seen.

Stir-fry To cook small pieces of food in a wok or frying pan over a high heat, using

very little fat. The food is constantly stirred to make sure it cooks evenly.

Whisk To use a balloon, rotary or electric whisk to beat egg whites, cream, etc

until the mixture will form peaks when the whisk is removed.

Zest The finely grated skin of an orange, lemon or other citrus fruit.



24

Conversion Tables

Weights

Metric Imperial

25g 1 oz

50g 2 oz75g 3 oz100g 4 oz125g 5 oz150g 6 oz175g 7 oz200g 8 oz300g 12 oz400g 16 oz/ 1 lb

Note: For the sake of simplicity, 1oz has been translated to 25g

Liquid MeasuresMetric Imperial

2.5 ml ½ teaspoon5 ml 1 teaspoon15 ml 1 tablespoon150 ml 5 fl oz/ ¼ pint300 ml 10 fl oz/ ½ pint600 ml 20 fl oz/ 1 pint

Note: For the sake of simplicity, 1 pint has been translated to 600ml

Oven TemperaturesCelsius Fahrenheit Gas Mark

140°C 275°F Gas 1

150°C 300°F Gas 2

160°C 325°F Gas 3

180°C 350°F Gas 4

190°C 375°F Gas 5

200°C 400°F Gas 6

220°C 425°F Gas 7

230°C 450°F Gas 8

240°C 475°F Gas 9



25

Handy Measures

Measure Ingredient Metric weight Imperial weight

1 cup Flour 100g 4 oz1 cup Sugar 200g 8 oz1 cup Icing sugar 100g 4 oz1 cup Lentils 150g 6 oz1 cup Barley 175g 7 oz1 cup Broth mix 200g 8 oz1 cup Rice 150g 6 oz1 cup Raisins/ sultanas 125g 5 oz1 cup Sweetcorn 100g 4 oz1 cup Frozen peas 100g 4 oz

1 tablespoon Sugar 25g 1 oz2 tablespoons Flour 25g 1 oz2 tablespoons Butter/

margarine25g 1 oz

Note: All cup or spoon measures are level.

Note: Use the same cup or spoon throughout a recipe.



26

Questionnaires for Cooking Skills Programmes

Instructions for Use

1. Print and photocopy the number of pre and post-course questionnaires that you

require.

2. Write each participants name in the table below and put the matching ID number*

on the pre and post-course questionnaires (top right hand corner of the

questionnaire).

3. Ask the participants to complete the pre-questionnaire before they take part in

their 1st cooking session.

4. Once the participants have taken part in their last cooking session ask them to

complete a post questionnaire. Ensure that they get the questionnaire with

the ID number which matches their name.

IDNumber

Participant Name PreQuestionnaireCompleted

PostQuestionnaireCompleted

Example

0 Betty Smith

12345678

910

* The use of an ID number and a confidential list that matches IDs and names enables

other people (e.g. research and evaluation groups) to analyse the data without

breaching confidentiality.



ID

27

Pre-CourseQuestionnaire for Cooking Skills Programmes

Date / / Location _________________________

How do you prepare meals ……….?

Q1. What kind of cooking do you do at the moment? (Please tick as many boxes as appropriate)Cook convenience foods and ready-meals 1

Put together ready-made ingredients to make a complete meal (e.g. use ready-made sauces) 2

Prepare dishes from basic ingredients 3

Other, please specify .......................................................................... 4

Don’t cook at all 5

Q2. In a normal week, how often do you prepare and cook a main meal from basic ingredients, for example, making Shepherd’s Pie starting with raw mince and potatoes? (Please tick one box)

Daily 1 Once a week 4

4-6 times a week 2 Less than once a week 5

2-3 times a week 3 Never 6

How do you feel about ……….?Q3. How confident do you feel about being able to cook from basic ingredients? (Please select one)

Extremely Confident 1 2 3 4 5 6 7 Not at all Confident

Q4. How confident do you feel about following a simple recipe? (Please select one)


Q5. How confident do you feel about tasting foods that you have not eaten before? (Please select one)


Q6. How confident do you feel about preparing and cooking new foods and recipes? (Please select one)


What do you usually eat……..?Q7. How often do you eat fruit? (Please tick one box)

Never 1 5-6 times a week 5

Less than once a week 2 Once a day 6

Once a week 3 Twice a day 7

2-4 times a week 4 3 times a day or more 8

Q8. How often do you eat vegetables or salad (not including potatoes)? (Please tick one box)Never 1 5-6 times a week 5




Q9. How often do you eat pasta or rice? (Please tick one box)



Once a week 3 More than once a day 7

2-4 times a week 4



ID

28

N e v e

r

S o m e t i m e

s

O f t e

n A l w a

y s

D o n ' t

K n o w

Q10. How often do you eat baked, boiled or mashed potatoes (not including chips or roast potatoes)?(Please tick one box)




2-4 times a week 4

Q11. How often do you eat chips, fried or roast potatoes? (Please tick one box)Never 1 5-6 times a week 5



2-4 times a week 4

Q12. How often do you eat fish or fish products, e.g. cod, tuna, fish fingers? (Please tick one box)




2-4 times a week 4

What do you think ……….?Q13. Do you think you will increase the amount of fruit and vegetables you eat in the next 6-12 months?(Please tick one box)

No, definitely not 1 Yes, probably 4

No, probably not 2 Yes, definitely 5

Possibly 3 Don’t know 6

Q14. How many portions of fruit and vegetables do you think health experts recommend eating every day?(Please tick one box)

None 1 Three 4 Don’t Know 7

One 2 Four 5

Two 3 Five or more 6

Q15. How many portions of fruits or vegetables does each of the following provide?(Please tick one box per line)

0 1 2 3 Don’t Knowa. A medium glass of unsweetened orange juice 0 1 2 3 4 b. One glass of orange squash (diluted) 0 1 2 3 4 c. A thin slice of tomato 0 1 2 3 4 d. Three heaped tablespoons of carrots 0 1 2 3 4 e. One medium-sized apple 0 1 2 3 4 f. One small raspberry yoghurt 0 1 2 3 4

How do you feel about instructions ……….?(Please tick one box per line)

Q16. Do you eat food past its ‘use by’ date? 1 2 3 4 5 6

Q17. Do you follow the instructions for storage on packaged foods? 1 2 3 4 5 6

Q18. Do you check that food is piping hot when re-heating? 1 2 3 4 5 6

Q19. Do you wash fruit and vegetables that don’t need to be peeledbefore eating them?

1 2 3 4 5 6

R a r e l y



ID

29

Details about yourself……….Please complete the following section about yourself; your responses will be kept strictlyconfidential and are important to help us to analyse the questionnaire.

Date of Birth / / Gender Male 1 Female 2

Postcode /

How many people live in your household (including yourself)? (Please tick one box per line)0 1 2 3 4+

Adults and children aged 16 and over including yourself 0 1 2 3 4 Children under 16 0 1 2 3 4

How many adults do you usually prepare food for on a day to day basis?

How many children do you usually prepare food for on a day to day basis?

To which of these groups do you consider that you belong? (Please tick one box)

White 1 Chinese 5 Mixed ethnic group 9

Indian 2 Black Caribbean 6 None of the above 10 Pakistani 3 Black African 7 Prefer not to say 11

Bangladeshi 4 Black (other) 8

Which of these apply to you? (Please one box)

Current smoker 1

Ex smoker 2

Never smoked 3

What is your weekly household income before tax and including benefits?(for example - pensions, working family tax credit and/or jobseekers allowance etc)

Less than £100 a week 1 £251 - £300 a week 5

£100 - £150 a week 2 £301 - £400 a week 6 £151 - £200 a week 3 More than £400 a week 7

£201 - £250 a week 4 Prefer not to say 8

Thank you for taking the time to complete this questionnaire



ID

30

Post-CourseQuestionnaire for Cooking Skills Programmes

Date / / Location _________________________

How do you prepare meals ……….?Q1. What kind of cooking do you do at the moment? (Please tick as many boxes as appropriate)Cook convenience foods and ready-meals 1

Put together ready-made ingredients to make a complete meal (e.g. use ready-made sauces) 2

Prepare dishes from basic ingredients 3

Other, please specify .......................................................................... 4

Don’t cook at all 5

Q2. In a normal week, how often do you prepare and cook a main meal from basic ingredients, for example, making Shepherd’s Pie starting with raw mince and potatoes? (Please tick one box)

Daily 1 Once a week 4

4-6 times a week 2 Less than once a week 5

2-3 times a week 3 Never 6

How do you feel about ……….?Q3. How confident do you feel about being able to cook from basic ingredients? (Please select one)


Q4. How confident do you feel about following a simple recipe? (Please select one)


Q5. How confident do you feel about tasting foods that you have not eaten before? (Please select one)


Q6. How confident do you feel about preparing and cooking new foods and recipes? (Please select one)


What do you usually eat ……….?Q7. How often do you eat fruit? (Please tick one box)





Q8. How often do you eat vegetables or salad (not including potatoes)? (Please tick one box)Never 1 5-6 times a week 5




Q9. How often do you eat pasta or rice? (Please tick one box)




2-4 times a week 4



ID

31

N e v e r

S o m e t i m e

s

O f t e

n A l w a

y s

D o n ' t

K n o w

Q10. How often do you eat baked, boiled or mashed potatoes (not including chips or roast potatoes)?(Please tick one box)




2-4 times a week 4

Q11. How often do you eat chips, fried or roast potatoes? (Please tick one box)Never 1 5-6 times a week 5



2-4 times a week 4

Q12. How often do you eat fish or fish products, e.g. cod, tuna, fish fingers? (Please tick one box)




2-4 times a week 4

What do you think ……….?Q13. Do you think you will increase the amount of fruit and vegetables you eat in the next 6-12 months?(Please tick one box)

No, definitely not 1 Yes, probably 4

No, probably not 2 Yes, definitely 5

Possibly 3 Don’t know 6

Q14. How many portions of fruit and vegetables do you think health experts recommend eating every day?(Please tick one box)

None 1 Three 4 Don’t Know 7

One 2 Four 5

Two 3 Five or more 6

Q15. How many portions of fruits or vegetables does each of the following provide?(Please tick one box per line)

0 1 2 3 Don’t Knowa. A medium glass of unsweetened orange juice 0 1 2 3 4 b. One glass of orange squash (diluted) 0 1 2 3 4 c. A thin slice of tomato 0 1 2 3 4 d. Three heaped tablespoons of carrots 0 1 2 3 4 e. One medium-sized apple 0 1 2 3 4 f. One small raspberry yoghurt 0 1 2 3 4

How do you feel about instructions ……….?(Please tick one box per line)

Q16. Do you eat food past its ‘use by’ date? 1 2 3 4 5 6

Q17. Do you follow the instructions for storage on packaged foods? 1 2 3 4 5 6

Q18. Do you check that food is piping hot when re-heating? 1 2 3 4 5 6

Q19. Do you wash fruit and vegetables that don’t need to be peeledbefore eating them?

1 2 3 4 5 6

R a r e l y



ID

32

Details about yourself……….Please complete the following section about yourself; your responses will be kept strictlyconfidential and are important to help us to analyse the questionnaire.

Date of Birth / / Gender Male 1 Female 2

Postcode /

How many people live in your household (including yourself)? (Please tick one box per line)0 1 2 3 4+

Adults and children aged 16 and over including yourself 0 1 2 3 4 Children under 16 0 1 2 3 4

How many adults do you usually prepare food for on a day to day basis?

How many children do you usually prepare food for on a day to day basis?

To which of these groups do you consider that you belong? (Please tick one box)

White 1 Chinese 5 Mixed ethnic group 9

Indian 2 Black Caribbean 6 None of the above 10 Pakistani 3 Black African 7 Prefer not to say 11

Bangladeshi 4 Black (other) 8

Which of these apply to you? (Please one box)

Current smoker 1

Ex smoker 2

Never smoked 3

What is your weekly household income before tax and including benefits?(for example - pensions, working family tax credit and/or jobseekers allowance etc)

Less than £100 a week 1 £251 - £300 a week 5

£100 - £150 a week 2 £301 - £400 a week 6 £151 - £200 a week 3 More than £400 a week 7

£201 - £250 a week 4 Prefer not to say 8

How do you feel about the cooking course ……….?What things did you like about the cooking course?

What things did you dislike about the cooking course?

Is there anything that you feel should be improved if the course is run again?

Further Comments:

Thank you for taking the time to complete this questionnaire



3 3

Group Record

Name Week 1 Week 2 Week 3 Week 4 Week



34

Cooking Session 1 - Make it Saucy

Photograph – Cauliflower Cheese



35

Session Plan

1. Before session begins put on large pan of water to boil for cooking pasta.

2. Explain the organisation of session to participants. Depending on the number of participants,

some recipes may be made individually and others in pairs. Discuss hygiene mattersincluding local policy on smoking.

3. Demonstrate making of Cheese Sauce (x4).

Discussion points:

• removing lumps by whisking

• reduce fat by using semi-skimmed milk and low fat spread

• using cornflour as an alternative to flour (sauce is then suitable for coeliacs)

4. Demonstrate cooking pasta. Use large pan of boiling water to cook sufficient pasta for whole

class to make Tuna / Chicken Pasta Bake.

Discussion points:

• timing of cooking pasta

• how to test if pasta is cooked

• to save leftover cooked pasta or prepare pasta for salad mix 1 tsp oil through pasta

while warm. This prevents it sticking together.

5. Participants gather equipment and ingredients to prepare Cheese Sauce.

6. Place finished Cheese Sauce in measuring jugs and cover with cling film or greaseproof

paper to prevent skin forming.

7. Demonstrate how to prepare and cook Tuna / Chicken Pasta Bake.

Discussion points:

• how to chop an onion

• how to fry onion and sliced mushrooms in very little oil (medium heat, place lid over

pan to keep heat in and help sweat / steam vegetables)

8. Demonstrate how to prepare and cook a cauliflower, and put macaroni on to boil for

Macaroni Cheese.



36

9. Participants gather ingredients and equipment to prepare Tuna Pasta Bake or Chicken

Pasta Bake.

10. Demonstrate how to make Cauliflower Cheese and Macaroni Cheese.

11. Tidy up and taste finished dishes. Discussion (see Further Discussion Points).

12. Extending the session – participants prepare extra cheese sauce and use this to make

cauliflower cheese.



37

Further Discussion Points

1. General questions:

• Did participants enjoy the dishes? Do they think their families will like these dishes?

• What do participants make with cheese sauce?

• What vegetable dishes do they make with cheese sauce?

2. Different flavourings for basic White Sauce:

• cheese

• mushroom

• onion

• parsley (for fish)

•

garlic• leeks

• fish (sauce made with milk used for poaching fish)

3. Different uses for roux method:

• use stock in place of milk to make flavoured sauces

• use juices from roast meat in place of milk to make gravy

• to thicken stews

• to make creamed soups e.g. cream of mushroom

4. Food Safety

Cheese sauce, or any other sauce, must be stored in the fridge.

5. Other recipes using Cheese Sauce:

• Lasagne

• Chicken and Pasta Bake

• Broccoli in Cheese Sauce

• Leeks in Cheese Sauce

• Fish Pie

• Baked Fish

• Eggs Mornay



38

Session 1 - Shopping List

This shopping list provides ingredients as per the session plan (not including extended session

ingredients) and take home ingredients for macaroni cheese.

Ingredients For facilitator For session - per

person / pair

To take home -

per person

milk 1000ml / 2 pint 300ml / ½ pint 500ml / 1 pint (can

be UHT for

convenience)

mature cheddar 300g / 12 oz 75g / 3 oz 75g / 3 oz

pasta shapes 200g / 8 oz 100g / 4 oz -

onions 2 1 -

tuna 200g tin in brine /

medium chicken breast

2 1 -

mushrooms 200g / 8 oz 100g / 4 oz -

frozen peas 200g / 8 oz 100g / 4 oz -

frozen sweetcorn 200g / 8oz 100g / 4 oz -

cauliflower 1 - -

macaroni 150g / 6 oz - (150g / 6 oz)

tomato 1 - 1

breadcrumbs 2tbsp 1tbsp -

Group ingredients - these may be in the store cupboard

Ingredients

plain flour

sunflower oil

salt

pepper

plain flour



39

Session 1 - Equipment

Each participant, or pair of participants, will require the following:

measuring spoons

measuring jug

grater chopping board

cook’s knife

saucepan

wooden spoon

measuring cups or scales

frying pan with lid

casserole dish

The group will also require:

clingfilm

tin openers

large saucepan

colander



40

Cheese Sauce

Makes 300ml / ½ pint

Ingredients

1 tbsp / 15 ml oil or sunflower spread (not very low fat)

2 tbsp / 30g plain flour

300ml / 10 fl oz / ½ pint milk

50g / 2 oz mature cheddar, grated

salt and pepper to taste

Method

1. Heat oil or sunflower spread in a small saucepan on a medium heat.

2. Add flour and mix to a paste with a wooden spoon. Cook the paste, stirring all the time for 2 -

3 minutes. It should be a light golden colour. (This is commonly known as roux).3. Add a very small amount of milk and mix well with the paste. Keep adding small amounts of

milk, mixing well each time. If the sauce starts to look lumpy beat it thoroughly with a wooden

spoon or whisk. Continue to add milk once the sauce looks smooth.

4. When all the milk is added, simmer the sauce for 3 - 5 minutes, stirring all the time.

5. Add the grated cheese and mix well until the cheese is melted.

6. Taste for seasoning and add a little salt if necessary.

Other Sauces

This method can be used to make other sauces. Follow Steps 1 - 4 of the recipe and then add

one of the following to flavour the sauce:-

• lightly cooked chopped onion

• sliced cooked mushrooms

• chopped parsley

• sliced cooked leeks

• crushed garlic

To make fish sauce for fish pie, for example, save the milk used to poach the fish and use this

to make the sauce. Use stock or the juices from roast meat instead of milk to make a brown

sauce or gravy.



41

Tuna / Chicken Pasta Bake

Serves 2

Ingredients

100g / 4 oz dry pasta

1 tbsp oil

1 onion, finely chopped

100g / 4 oz mushrooms, sliced

100g / 4 oz / 1 cup frozen sweetcorn

100g / 4 oz/ 1 cup frozen peas

185g can tuna, drained or 1 breast cooked chicken, chopped

300ml / 10 fl oz / ½ pint cheese sauce

Topping

1 tbsp Wholemeal breadcrumbs

1tbsp grated cheese

Method

1. Bring a large pan of water to the boil and cook pasta for 5 - 10 minutes, depending on size

and shape of pasta. Drain pasta when it is ready. While pasta is cooking prepare other

ingredients.

2. Heat oil in frying pan over a medium heat. Add onion and mushrooms, place lid over pan

and cook for 5 minutes, stirring occasionally.

3. When onion and mushrooms are softened add sweetcorn, peas and cheese sauce. Simmer

gently for 5 minutes, stirring occasionally.

4. Add tuna or chicken to pan. Simmer for a further 3 minutes.

5. Add drained pasta and mix well and serve. Alternatively, place mixture in a casserole dish,

sprinkle the top with a little grated cheese and bread crumbs mixed together and brown

under the grill or in the oven.



42

Cauliflower Cheese

Serves 4 as a side dish

Ingredients

1 medium cauliflower or roughly 600g / 1½ lb frozen cauliflower florets


25g / 1 oz mature cheese, grated

Method

1. Bring a pan of water to the boil. While water is heating prepare the cauliflower.

2. Remove the green outer leaves and the bottom of the stem from the cauliflower.

3. Cut the cauliflower into florets about 2.5cm / 1 inch square.

4. Place the cauliflower in the pan, bring to the boil, then turn heat down and simmer for 5-8

minutes. Test with a fork to check if cauliflower is ready. It should just be tender.5. Drain cauliflower and place in a casserole dish. Cover with cheese sauce, sprinkle with extra

grated cheese and brown under the grill or in the oven until sauce is bubbling and cheese

melted.

For a change

Instead of cauliflower, try using broccoli (takes about 3 minutes to cook) or lightly fried, steamed

or boiled sliced leeks.



43

Macaroni Cheese

Serves 2

Ingredients

150g / 6oz dry macaroni


25g / 1 oz mature cheese, grated

1 medium tomato, sliced

Method

1. Bring a large pan of water to the boil and cook macaroni for 5 -10 minutes, depending on the

type. Drain macaroni when it is ready. While macaroni is cooking prepare cheese sauce.

2. Mix macaroni with cheese sauce and put into serving dish.

3. Sprinkle with grated cheese and sliced tomato and brown under a grill.4. Serve with side salad or peas.



44

Session 1 – Evaluation Sheet

Did you follow the session plan with discussion points? YES / NO

Did you make any alterations to the session plan? YES / NO

If yes, what were these?

Were there any problems with the session?

What dishes were not liked?

Do you have any further comments about the session?



45

Cooking Session 2 – Souper Douper

Photograph – Lentil Soup with Cheese Scone



46

Session Plan

1. Explain organisation of session. Turn on ovens and heat to 220°C / 450°F/ Gas 7.

2. Demonstrate Lentil and Tomato Soup.

Discussion points:

• homemade soup is very nutritious and an excellent way of getting children to eat lots of

vegetables

• food safety: leftover soup should be cooled quickly and stored in the fridge or freezer

3. Participants gather equipment and ingredients to make soup.

4. While soup is cooking demonstrate Cheese Scones.

Discussion points:

• basic scone recipe (without cheese) can easily be adapted and other flavours added, e.g:

• sultanas / raisins

• other dried fruits such as apricots or dates

• fresh fruit such as brambles, raspberries, chopped apple or banana

• treacle scones – 1 tbsp treacle & 1 tsp cinnamon or mixed spice

• scones freeze well and can be defrosted in microwave for a quick snack

5. Participants gather equipment and ingredients to make Cheese scones.

6. Encourage everyone to eat soup and scones together at the end.

Discussion:

• Was this an enjoyable session?

• Compare soup with tinned lentil soup (cost, ingredients, taste)

• What soups do participants make? Perhaps they could share recipes?

7. Extending the session: include a demonstration of Rice and Leek soup.



47



person / pair

To take home -

per person

400g tin chopped tomatoes 1 1 1

vegetable stock cubes 2 2 1 packet

red lentils 150g / 6 oz 150g / 6 oz 500g packet

onions 1 1 1

celery sticks 2 2 2

carrots 1 1 1

eggs 1 1 -

milk 300ml / 10 fl oz / ½

pint

300ml / 10 fl oz / ½

pint

-

mature cheddar 75g / 3 oz 75g / 3 oz -


Ingredients

baking powder

sunflower oil

salt

pepper

chilli powder

ground coriander

ground cumin

self raising flour



48



chopping board

cook’s knife

measuring spoonswooden spoon

grater

measuring jug

large pan with lid

sieve

mixing bowl

peeler

baking tray

fork / whisk

scone cutter

soup bowls


scales

measuring cups

tin opener



49

Tomato and Lentil Soup

Serves 4-8

Ingredients

400g can chopped tomatoes

2 stock cubes (chicken or vegetable)

1 cup lentils

1 onion, chopped

2 sticks celery, finely chopped

1 carrot, peeled and chopped

1200ml / 40 fl oz / 2 pints water

dash of tabasco or ½ tsp of chilli powder

½ tsp ground coriander

½ tsp ground cumin


Method

1. Put all ingredients in a pan. Bring to the boil and simmer for 20 minutes.

2. Add more water if required.

3. Use a potato masher to give the soup a smoother texture, if you wish.

4. Serve with crusty bread.



50

Rice and Leek Soup

Serves 4 - 8

Ingredients

1 small leek, washed and sliced

1 onion, chopped

2 carrots, grated

1200ml / 40 fl oz / 2 pints stock (2 stock cubes to make up to this amount)

½ cup rice


Method

1. Put all ingredients into a large pot.

2. Add more water if required.3. Bring to the boil and simmer for 15 – 20 minutes.

4. Serve with crusty bread.

Lentil Soup

Serves 4 - 8

Ingredients

1200ml / 40 fl oz / 2 pints of stock (2 stock cubes - chicken or vegetable)

150g / 6 oz / 1 cup red lentils

2 carrots, peeled and sliced

2 medium onions, peeled and chopped

1 potato, peeled and diced


Method

1. Put the stock and the lentils into a large pot.


3. Bring to the boil and simmer for 10 minutes.

4. Now add the rest of the ingredients and simmer for a further 15 minutes.

5. Season to taste and serve with crusty bread.



51

Scones

Makes about 10 scones

Ingredients

300g / 12 oz self raising flour

1 tsp baking powder

pinch of salt

1 egg

1 tbsp sunflower oil

200ml / 7fl oz / pint milk

flavouring of your choice (see bottom of page)

Method

1. Heat oven to 220°C / 425

°F / Gas 7. Lightly dust an oven tray with flour. Sift flour, baking

powder and salt together.

2. Break egg into a measuring jug. Add the oil and mix well with a fork.

3. Add milk to the measuring jug until the mixture reaches the 250 ml / ½ pint level. Mix well.

4. Add the liquid ingredients to the flour and mix together with a wooden spoon.

5. Sprinkle a little flour on the worktop and flour your hands as well. Turn out the scone mix and

gently shape it into a ball. Don't worry if the dough seems quite sticky, that's how it's meant

to be.

6. Using either your hands or a rolling pin, smooth the dough out until it is the same thickness

as a scone cutter (about 2.5cm / 1 inch). Cut into rounds and place on the baking tray. For a

shiny finish, brush scones with milk or beaten egg.

7. Bake for 12 - 15 minutes. Cool on a wire rack.

To flavour scones add 1 of the following – or experiment!

• 75g / 3 oz grated cheese

• handful of sultanas, raisins, chopped dried apricots or dates

• handful of fresh raspberries or brambles

• 1 apple, finely chopped or grated

• 1 tablespoon treacle and 1 teaspoon ground cinnamon or mixed spice



52










53

Cooking Session 3 - Mincing Around

Photograph – Spaghetti Bolognese



54

Session Plan

1. Demonstrate Spaghetti Bolognese (make a double quantity; removing half to another

pot before dried herbs are added, to use for demonstrating Chilli Con Carne).

Discussion points:

• Types of mince and fat content (beef and lamb mince are higher in fat than

chicken or turkey mince)

• How to reduce fat:

1. Try browning mince without any oil. This may need to be done at a lower

temperature.

2. Drain fat from mince after browning.

3. Cool browned mince in fridge and scrape fat off the top.

• Increase vegetable content of mince-based dishes by adding frozen vegetables or

any other finely chopped favourite vegetables.

• Add fresh vegetables which cook quickly, e.g. courgettes and peppers, 10 minutes

before the end of the cooking time to keep them crunchy.

• Dishes with vegetables and meat cooked together, such as Spaghetti Bolognese,

chilli or stew, can help children eat more vegetables.

2. Participants gather equipment and ingredients to make Spaghetti Bolognese.

3. Once sauce is simmering, tidy up and bring group back together. Demonstrate how to

prepare Chilli Con Carne using remaining half of demonstration Bolognese sauce. (Add

200g tin kidney beans and spices to one half of the sauce and add herbs to the other

half).

Discussion points:

• Baked beans or other canned beans can be added instead of, or as well as, kidney

beans.

• Adding more beans increases starchy carbohydrate, fibre and vitamin and mineral

content of the dish.

• Adding more beans ‘stretches’ the recipe and brings down the cost per person.

4. Unless there are sufficient rings, it is probably best to prepare 1 pot of spaghetti and 1

pot of rice for the whole group.



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5. Demonstrate how to assemble Meatballs in Tomato Sauce using previously prepared

meatballs and sauces. Discuss the variations of the other 2 recipes.

Discussion Points:

• Cooking the meatballs in the sauce rather than frying reduces the fat content of the

finished dish, and adds more flavour to the meatballs.

• If time permits, marinade the meatballs in the sauce prior to cooking, store in the

fridge until ready to cook.

6. Demonstrate Carrot and Raisin Salad and Apple and Celery Salad.

7. Participants gather equipment and ingredients to make Carrot and Raisin Salad and

Apple and Celery Salad.

8. Taste the finished dishes.

9. Extending the session: include a demonstration of the other Meatball recipes, Lasagne,

Tomato Pasta Sauce or Pasta Bake.



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Session 3 - Shopping ListThis shopping list provides ingredients as per the session plan (not including extended session

ingredients) and take home ingredients for Meatballs in Curry Sauce.


person / pair

To take home -

per person

onion 3 1 2

garlic cloves 4 1 2

mince 400g / 1lb 100g / 4 oz 200g / 8 oz

400g tin chopped tomatoes 3 1 -

tomato puree 3 tbsp 1 tbsp -

red pepper 1½ ½ -

mushrooms 400g / 1lb 100g / 4 oz

spaghetti 150g / 6oz - -

200g tin kidney beans 1 - -

green chilli 4 - 2

ginger ¼” piece - ¼” piece

large tomato 1 - 1

yoghurt 2tbsp 1tbsp -

celery 4 sticks 2 Sticks -

carrot 1 1 -

raisins 3 tbsp 3 tbsp -

fresh orange juice 1½ tbsp 1½ tbsp -

red apple 1 1 -

walnuts 1½ tbsp 1½ tbsp -

mayonnaise 1tbsp 1tbsp -

Group ingredients: these may be in the store cupboard

Ingredients

Dried mixed herbs

Chilli powder

Cumin powder Coriander powder

Basmati rice

Salt

Oil

Turmeric powder

Pepper

Lemon juice

Caster sugar



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large pan

wooden spoon

cook’s knife

measuring spoons

chopping board

2 bowls


tin openers

scales

grater 2 large pots for pasta and rice

colander

tasting cutlery and crockery



58

Spaghetti Bolognese

Serves 2

Ingredients

Bolognese Sauce

½ tbsp oil (if using chicken or turkey mince)100g / 4 oz mince (use beef, chicken, or turkey - whichever you prefer)1 onion, finely chopped1 clove garlic, finely chopped400g canned chopped tomatoes1 tbsp tomato puree1 tsp dried mixed herbs½ red pepper, chopped100g / 4 oz mushrooms, sliced½ carrot, chopped½ courgette, choppedsalt and pepper to taste

Method

1. Brown the mince over a gentle heat, stirring to prevent it sticking.

2. Add the onion to the mince and cook for 2 - 3 minutes.

3. Add the remaining ingredients (If you don’t like one of the vegetables, substitute it with

another), bring the sauce to the boil, then reduce the heat and simmer gently for 10-15

minutes.

4. Season to taste.

5. Serve with spaghetti or other pasta (cook pasta as described below).

For a change: Use sauce to make lasagne (see recipe), or serve with baked potatoes for a

quick, tasty meal.

Vegetarian Spaghetti Bolognese

Substitute mince with mixed vegetables or vegetarian mince (Follow instructions for use on the

packet)

Cooking pasta

1. You will need about 75g / 3oz pasta per adult.

2. Bring a large pan of salted water to the boil.

3. Add pasta, bring back to the boil, stir well and leave to cook for about 8 minutes.

4. Test if pasta is cooked. Drain cooked pasta immediately and serve with sauce.

Handy tip: To save leftover boiled pasta, mix drained pasta with a little oil, cover with clingfilm

and store in fridge for a maximum of 1 day.



59

Chilli Con Carne

Serves 2

Ingredients

½ tbsp oil (if using chicken or turkey mince)

100g / 4 oz mince (use beef, chicken, or turkey - whichever you prefer)


400g canned 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


200g can kidney beans

150g / 6oz basmati rice, raw

Method

1. Brown the mince over a gentle heat, stirring to prevent it sticking.

2. Add the onion to the mince and cook for 2 - 3 minutes.

3. Add the chopped tomatoes, tomato puree, and spices, bring the sauce to the boil, then

reduce the heat and simmer gently for 10-15 minutes.

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

5. Add drained kidney beans and simmer for a further 5 minutes.

6. Add salt and pepper to taste and serve with boiled rice.

For a change: Serve leftover sauce with baked potatoes for a quick, tasty meal.

Vegetarian Chilli

Substitute mince with mixed vegetables or vegetarian mince (Follow instructions for use on the

packet)



60

Meatballs with Tomato Sauce

Serves 4

Ingredients


2 cloves garlic, finely chopped

1 tbsp oil

200g / 8 oz mince (use beef, pork, turkey, etc – whichever you prefer)


2 tbsp tomato puree

2 teaspoons mixed dried herbs


100g / 4 oz fresh or frozen pepper, chopped

Method

1. Mix a little of the chopped onion and garlic and a pinch of salt with the mince.

2. Shape the mince into small balls about half the size of a golf ball.

3. Heat the oil and brown the meatballs. (There is no need to cook them completely at this

point).

4. Remove the meatballs from the pan and put on a plate.

5. Add the remaining onion to the pan and cook until soft. Add the garlic and cook for another

minute.

6. Add the canned tomatoes, tomato puree, herbs, mushrooms, peppers and meatballs to the

pan.

7. Bring the sauce to the boil, cover with a lid and simmer for 30 minutes.

8. Serve with pasta or boiled rice.



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Meatballs with Curry Sauce

Serves 2

Ingredients - Meatballs

200g / 8oz minced chicken / lamb / beef

1 medium onion, grated

1 green chilli finely, chopped

Pinch of fresh coriander, chopped

¼ tsp red chilli powder

¼ tsp coriander powder

¼ tsp cumin powder

¼ tsp of salt

Ingredients - Curry Sauce

1 tbsp olive / vegetable oil

1 large onion, chopped


¼ tsp cumin powder


¼ tsp salt

Pinch of turmeric

¼ of crushed fresh ginger

2 cloves garlic, crushed

1 green chilli, chopped

1 large tomato, chopped

½ tbsp tomato puree

1 tbsp plain yogurt

1tbsp fresh coriander, chopped

Method

1. Mix all the ingredients for the meatballs together and roll into medium size balls.

2. Heat oil and fry onion for 5 minutes. Add chilli, cumin, coriander, salt, turmeric, ginger,

garlic, green chilli, chopped tomatoes and 2 tbsp of water. Simmer on a medium heat for 5 -

10 minutes stirring occasionally to a soft curry paste.

3. Reduce the heat and add prepared meatballs to the curry sauce, cover and simmer for 10 -

15 minutes without stirring.

4. Add yogurt, 1 cup of water, and simmer for another 5 -10 minutes.

5. Garnish with chopped fresh coriander and serve.

6. Serve with chapattis, nan bread or rice and fresh salad.



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Meatballs with Salsa

Serves 2

Ingredients - Meatballs

200g / 8oz minced chicken / lamb / beef

1 medium onion, grated

1 green chilli finely, chopped

pinch of fresh coriander, chopped



¼ tsp cumin powder

¼ tsp of salt

Ingredients - Salsa

1 tbsp vegetable oil

2 sticks celery, chopped

1 medium onion, chopped

2 medium cloves garlic, crushed

1 tsp cumin powder

1 tsp coriander powder

¼ tsp chilli powder

1 red pepper, chopped

1green chilli, chopped

400g chopped canned tomatoes

1 tbsp tomato puree


1tbsp fresh coriander, chopped

Method

1. Mix all the ingredients for the meatballs together and roll into medium size balls.

2. Heat oil and fry celery, onion and garlic until soft.

3. Add spices and chopped green chilli and cook for 1 minute.

4. Add chopped pepper, canned tomatoes and tomato puree, cover and simmer for 10

minutes.

5. Add salt & pepper to taste.

6. Reduce the heat and add prepared meatballs to the salsa sauce cover and simmer for 15 -

20 minutes without stirring.

7. Garnish with chopped fresh coriander and serve.

8. Serve with chapattis, nan bread or rice and fresh salad.



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Tomato Pasta Sauce

Serves 2

Ingredients

1 tsp oil


1 clove garlic, finely chopped


2 tbsp tomato puree

pinch of mixed dried herbs


Method1. Heat the oil in saucepan or frying pan. Cook the onion on a medium heat until it is soft.

2. Add the garlic and cook for another minute.

3. Add the chopped tomatoes, tomato puree and mixed herbs.

4. Simmer gently for 15 minutes until sauce is thick and rich.

5. Check seasoning and add salt and pepper to taste.

6. Serve with pasta and top with a little grated cheese.

Handy tip:

Make sure the pan is not too hot when adding garlic as it burns easily. Burnt garlic will make thesauce taste bitter.

For a change:

1. Add a can of tuna or some sliced vegetables to the sauce at step 3. Try mushrooms,

peppers or courgettes.

2. Use the sauce as a pizza topping. Just sprinkle with grated cheese and your favourite

vegetables.

3. Pour the sauce over fish fillets and bake in the oven at 180ºC / 350ºF / Gas 4 for 15 - 20minutes.



65

Pasta Bake

Serves 4

Ingredients

1 quantity of Bolognese sauce (session 3) (serves 2)

150g/6 oz dry pasta

1 can Campbell’s condensed mushroom soup

Method

1. Take above quantity of Bolognese sauce (or any preferred bolognese sauce). Sauce only

needs to have been simmered for 10 minutes before making this dish.

2. Add condensed soup and pasta, mixing well.

3. Put in a casserole dish, cover and bake for 45 minutes at 200°C / 400°F / Gas 6.

4. Serve with Coleslaw or Carrot and Raisin Salad and crusty bread.



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Carrot and Raisin Salad

Serves 2

Ingredients

1 carrot, grated

1½ tbsp raisins

1 ½ tbsp fresh orange juice

Method

1. Peel carrot and grate.

2. Add all ingredients to a bowl and mix.

Apple and Celery SaladServes 2

Ingredients

1 red apple

2 sticks celery (or ½ cucumber if preferred)

1 ½ tbsp raisins

1 ½ tbsp walnuts (peanuts can be used if preferred)

1 tbsp low fat mayonnaise

1 tbsp natural yogurt

½ tsp lemon juice

¼ tsp caster sugar

Method

1. Wash and chop the apples and celery and put into a bowl.

2. Add the remaining ingredients

3. Mix and serve.



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68

Cooking Session 4 - Rice ‘n’ Easy

Photograph – Gammon and Pineapple Risotto



69

Session Plan

1. Before session starts prepare rice and hard boiled eggs for Smoked Mackerel Kedgeree.

Brown rice goes well with kedgeree, adds fibre to the dish and gives participants a chance to

taste a different type of rice.

2. In order to demonstrate how versatile risotto recipes are and give participants a wider choice

of dishes to taste, this session could be based around 2 main recipes. If you wish to do this,

purchase enough ingredients for half the group to make Bacon and Tomato Risotto and half

to make Gammon and Pineapple Risotto. Ask participants to select the recipe they wish to

make after the demonstration.

3. Demonstrate Bacon and Tomato Risotto and Gammon and Pineapple Risotto.

Discussion points (see Further Discussion Points for more details):

• Different types of rice available and how to use them.

• Quantity of water to rice.

• Importance of not overcooking rice.

• Food safety.

• How to reheat rice dishes.

• Only a little meat is needed to flavour risotto.

• Cut down oil/fat by dry frying if you are trying to cut calories.

4. Participants gather equipment and ingredients to prepare their chosen risotto.

5. While risottos are simmering, demonstrate Smoked Mackerel Kedgeree.

Discussion points:

• Kedgeree can also be made with other types of smoked fish such as kippers or haddock,

but mackerel is cheaper and more convenient as it only needs to be reheated rather than

cooked.

• Eating oily fish helps give protection from heart disease and strokes – try to eat 1 portion

per week. Choose from mackerel, herring, salmon, trout, tuna, sardines and eel.

6. Taste and compare all 3 rice dishes.

7. Extending the session: all participants prepare kedgeree after demonstration.



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1. Different types of rice:

• Long grain white - very cheap and quick to cook. Can be used in any type of rice dish,

even puddings.

• Long grain brown - takes longer to cook but has a nutty flavour and nice, chewy texture.

Good for salads and all-in-one savoury dishes.

• Easy cook - has already been partly cooked. Is more expensive, but less likely to stick

together.

• Basmati - more expensive but has a wonderful smell and flavour. Excellent with curries.

• Risotto - some supermarkets now stock various types of risotto rice. It’s more expensive

but is better suited to making risotto. It can be cooked for longer without becoming mushy

and has a creamy texture.• Paella - similar to risotto rice, but ideal for making paella.

• Short grain rice - ideal for rice puddings.

2. The length of cooking time and amount of water absorbed depends on the type of rice.

Basmati rice cooks most quickly and absorbs least water. Brown rice takes longest to cook,

about 25 minutes, and requires more water. White long grain rice takes about 10 minutes to

cook.

3. Food safety - if rice or rice dishes are not eaten immediately they should be cooled, covered

and stored in the fridge. Rice left at room temperature for more than 4 hours can cause

stomach upsets.

4. Rice and rice dishes should be reheated thoroughly to avoid stomach upsets. Microwaving is

the best method. If a microwave is not available, put the rice in a wide pan or frying pan, add

a couple of spoonfuls of water, cover with a lid and heat very gently. Rice should only be

stirred occasionally when reheating to prevent breaking the grains and making it mushy.



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Session 4 - Shopping ListBacon & Tomato Risotto


person/pair

smoked streaky bacon 100g/4 oz 100g/4 oz

long grain rice 150g/6 oz 150g/6 oz

400g tin chopped

tomatoes

1 1

mushrooms 200g/8 oz 200g/8 oz

frozen peas 100g/4 oz 100g/4 oz

Gammon & Pineapple Risotto

Ingredients For

facilitator

For session -

per person/pair

To take home -

per person

gammon steak 1 1 1

large onion 1 1 1

200g tin pineapple in

fruit juice

1 1 1

chicken stock cube 1 1 1

green pepper ½ ½ 1 green or 1 red

red pepper ½ ½ see above

frozen peas 100g/4 oz 100g/4 oz 0

mushrooms 4 4 4

small tin peas 0 0 1

long grain rice 150g/6 oz 150g/6 oz 500g bag



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Salad


person / pair

To take home - per

person

crispy lettuce 4 leaves 4 leaves -

tomato 1 1 -

radishes 2 2 -

small red onion 1 1 -

fresh coriander 1tbsp 1tbsp -

lemon ½ ½ -

salt and pepper To Taste To Taste- -

Smoked Mackerel Kedgeree

Ingredients For facilitator

long grain brown rice 150g / 6 oz

onion 1

eggs 2

smoked mackerel fillets 2

curry paste/powder 1 tsp



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frying pan with lid

chopping board

wooden spooncook’s knife

measuring spoons

measuring jug

serving dish / plate

In addition the facilitator will require:

2 saucepans

sieve


tin openers

scales or measuring cups



74

Bacon and Tomato Risotto

Serves 2

Ingredients

100g / 4 oz smoked streaky bacon, remove fat and cut into thin strips

1 tsp oil

150g / 6 oz /1 cup long grain white or brown rice


1½ tsp mixed dried herbs


100g / 4 oz/1 cup frozen peas

150ml / 5fl oz water

Method1. Heat the oil in a large saucepan and fry the bacon until browned.

2. Add the rice, chopped tomatoes, water and herbs. Mix well.

3. Bring to the boil, then reduce the heat to very low, cover the pan with a lid and simmer

gently for 10 minutes.

4. While the rice is cooking, measure out the peas and leave to thaw slightly.

5. After 10 minutes, add the mushrooms and peas to the rice. Mix well and add a small

amount of water if the rice is beginning to stick to the pan.

6. Replace the lid and simmer for a further 5 minutes.

7. Taste the risotto and add seasoning if necessary. Smoked bacon is very salty so it is

better to taste before adding any salt.

Handy Tip: Leftover risotto, or any other rice dish, is best reheated in the microwave. Make

sure it is reheated thoroughly until piping hot. Alternatively, place leftover risotto in a wide pan

such as a frying pan, add a little water, cover with a lid and heat gently. Do not stir often or the

rice will become mushy.

For a change: Replace the bacon with chopped canned ham.



75

Gammon and Pineapple Risotto

Serves 2

Ingredients



1 gammon steak, cut into small cubes

1 small can of pineapple cubes (keep juice)

1 chicken stock cube

150g / 6 oz / 1 cup long grain rice

½ red pepper, cubed

½ green pepper, cubed (If preferred, instead of using 2 halved peppers use 1 whole red or

green pepper)

100g / 4 oz / 1 cup frozen peas

4 mushrooms, sliced

600ml / 20 fl oz / 1 pint water

Method

1. Heat the oil and fry the onion for 4 minutes.

2. Add the gammon steak and fry for a further 3 minutes.

3. Now add the rice, stock cube, pineapple juice from the can and the water.

4. Cover the pan with a lid and simmer gently for 10 minutes.

5. Add the peas, peppers, mushrooms and pineapple cubes and simmer for a further 10

minutes. Add a little more water if too dry.

6. Taste for seasoning and serve.



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Serves 2

Ingredients

2 eggs

150g / 6 oz / 1 cup long grain brown rice

1 tsp oil

1 medium onion, thinly sliced

1 tsp (add more or less according to taste) curry paste or powder

2 smoked mackerel fillets

Method

1. Fill a saucepan with cold water, place the eggs in it and bring to the boil.

2. Fill another large saucepan with water and bring to the boil. Add the rice, reduce the heatand simmer for 20 minutes (10 minutes for white rice).

3. While the water is heating, remove the skin from the mackerel and cut into small chunks.

4. While the rice is cooking, heat the oil in a wide pan or frying pan and gently fry the onions

until soft.

5. Add the curry paste or powder to the onions and cook for another minute.

6. Add the mackerel to the pan and heat gently. If the fish is sticking to the pan, add a

spoonful of water.

7. Check the rice. When cooked it should still feel a little firm. Drain the rice and hard boiled

eggs.

8. Add the rice to the mackerel and onions. Mix gently. Leave on a very low heat.

9. Shell the eggs and cut into small chunks.

10. Serve the kedgeree garnished with the hardboiled eggs.



77










78

Cooking Session 5 - Pizza Perfection

Photograph - Pizza



79

Session Plan

1. Heat oven to 200°C / 400°F / Gas 6 for the Potato Wedges.

2. Demonstrate the Potato Wedges.

Discussion points:

• Use as little oil as possible when making wedges or roast potatoes as this cuts down

the amount of fat in the meal. Only a small film of oil is needed to crisp potatoes.

• Wedges can be flavoured with dried herbs, mustard or spices.

• To keep hands clean, toss wedges, oil and flavourings in a plastic bag.

• If you are cooking other dishes in the oven put wedges on the shelf above, which is

hotter, so they will become crisp.

• This method can be used to roast other vegetables such as carrots, parsnips, turnip,

peppers, courgettes, aubergine and onions. It’s a quick and convenient way to

prepare lots of vegetables without using lots of pots!

3. Participants gather ingredients and make Potato Wedges.

4. Demonstrate Pizza Dough and Tomato Sauce.

Discussion points:

• Other types of pizza that can be made easily at home: scone base, French bread

pizza, muffin or crumpet based pizza.

• Because pizza is fast food many people think it is unhealthy. This is not always true.

Healthy pizzas have a thick base, a thin layer of topping, go easy on the cheese, are

baked instead of fried and have some vegetables included in the topping.

• Cooked pizza freezes well. Why not bake a big batch and make your own ready-

meals?

• Pizzas are a good way of encouraging children to help in the kitchen. Fussy eaters

may also be more tempted to eat something they have made themselves.

5. Participants gather ingredients and equipment to make pizza dough and tomato sauce.

6. While dough is rising, ask participants, working as one group, to prepare pizza toppings

(e.g. slice peppers, tomatoes, onion, grate cheese, etc). Alternatively, if time is limited,

prepare toppings in advance.



80

7. Demonstrate knocking air out of pizza, rolling out, spreading with sauce and choosing a

balanced selection of toppings.

8. Participants divide pizza dough in half to make 2 medium pizzas. Put pizzas in oven.

Discussion points:

• Dough can be made in advance, wrap in plastic and stored in fridge, until ready to

use. Remove from fridge 1 – 2 hours before use to allow it to return to room

temperature, then prepare as before.

9. While pizzas are baking, demonstrate Coleslaw.

Discussion points:

• Reduce the fat content by using a dressing made with half yogurt, half mayonnaise.

• Add mustard or a splash of vinegar for flavouring.

• Try using different types of cabbage when they are in season.

10. Participants gather ingredients and equipment to make Coleslaw.

11. Taste potato wedges, pizzas and coleslaw. Which are the best topping combinations?

How do they compare to ready-made pizzas?



81


Ingredients For facilitator For session -

per person/pair

To take home -

per person

Potato Wedges

potatoes 4 4 4

Pizza Dough

Plain white flour 350g / 12 oz 350g / 12 oz 350g / 12 oz

Dried active yeast ½ sachet ½ sachet 1 sachet

Sugar & Salt ½ tsp each ½ tsp each -

Oil ½ tbsp ½ tbsp -

Tomato Sauce

Chopped tomatoes 400g tin 400g tin 400g tin

Tomato puree 2 tbsp 2 tbsp 1 tube

Mixed dried herbs 1 tsp 1 tsp 1 jar

Sugar & Salt ½ tsp each ½ tsp each -

Pizza Toppings

cheese 200g / 4oz 200g / 4oz 200g / 4oz

small pepper 1 1 1

onion 1 1 1

tomato 1 1 1

Either

tuna

mushrooms

chicken

sweetcorn

200g

6

1 breast cooked

1 small tin

200g

6

1 breast cooked

1 small tin

200g

6

-

-

Coleslaw

white cabbage ¼ ¼ ¼

carrots 2 2 2

onion ½ ½ ½

raisins (optional) 2tbsp 2tbsp 2tbsp

apple (optional) 1 1 1

mayonnaise 2 tbsp 2 tbsp -

natural yogurt 3tbsp 3tbsp -



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mixing bowl

wooden spoon

measuring spoonsmeasuring jug

oven tray and roasting dish

rolling pin (optional)

sieve

small bowl

chopping board

cook’s knife

grater

plates


tin openers

small bowls or plates for pizza toppings



83

Potato Wedges

Serves 2

Ingredients

4 medium potatoes (if possible choose a variety suitable for baking)

1 tbsp oil

pinch of salt

1 tsp of your favourite dried herb or seasoning (optional)

Method

1. Heat the oven to 200°C / 400° F / Gas 6.

2. Wash the potatoes and cut in half lengthways. Cut each half into 4 long wedges.

3. Add salt and herbs / seasonings to the oil. Coat the wedges with this mixture using your

hands, or toss in a plastic bag. Place the wedges in a large roasting tray. It is important thatthe wedges are spread in one layer and not packed too closely together, so use more baking

trays if necessary.

4. Bake the wedges for about 30 minutes. They should be golden and crisp on the outside and

soft inside.

5. Serve with any main meal or as a snack with dips.

Handy Tip

If you're already using the oven to roast or make a casserole, wedges make an easy, energy-

saving accompaniment. Cook them on a shelf above the main dish so that they become crisp.

Use this method to roast a mixture of other vegetables such as carrots, onions, parsnips, turnip,

peppers or aubergines. It’s a quick and easy way to prepare lots of vegetables without using

lots of pots!



84

Pizza

Pizza dough ingredients

(makes 2 medium pizzas or 4 small pizzas)

350g / 12 oz / 3 teacups plain white flour

½ sachet active dried yeast

½ tsp sugar

½ tsp salt

½ tbsp oil

Method

1. Sieve the flour into a bowl. Add all the other ingredients and mix together.

2. Measure 75ml / 2½ fl oz of boiling water into a measuring jug then add 150ml / 5 fl oz of

cold water.3. Add the water to the flour and mix ingredients together to form a dough. Knead for 5

minutes.

4. Cover the dough and leave on top of the cooker or somewhere warm for 20 minutes.

5. Put oven on at 200ºC / 400ºF / Gas 6.

6. Prepare tomato sauce (see recipe below).

7. After 20 minutes the dough should have risen slightly. Turn it out onto a work surface and

knead briefly to knock the air out.

8. Divide the dough into 2 large or 4 small pieces, shape into smooth balls and roll out to

form pizza bases.

9. Put the base onto a greased baking tray, spread with tomato sauce and then sprinkle on

toppings.

10. Bake for 20 - 25 minutes or until the crust is golden.



85

Tomato sauce ingredients


2 tbsp tomato puree

½ tsp salt

½ tsp sugar

1 tsp mixed herbs

Method

1. Use a sieve to drain the juice from the tomatoes.

2. Put tomatoes in a bowl with all other ingredients and mix well.

Pizza toppings

Choose a selection of cheese, meat or beans and vegetables to create a balanced, tasty pizzaSuggested toppings

grated cheese

chopped chicken or turkey

kidney beans, drained

tuna, drained

sweetcorn

red pepper, diced or sliced

green pepper, diced or sliced

mushrooms sliced

tinned pineapple, drained cut into chunks

onion, sliced



86

Scone Base Pizza

Serves 2

Ingredients for base

100g / 4 oz self raising flour

½ tsp salt

1 tsp mixed dried herbs

25g / 1 oz butter or sunflower spread (not very low fat)

2 tbsp milk

2 tbsp water

Ingredients for topping

1 tsp oil

1 medium onion, thinly sliced50g / 2 oz mushrooms, sliced

3 tomatoes, sliced

50g / 2 oz cheddar cheese, grated

Method

1. Heat oven to 200°C / 400°F / Gas 6.

2. Mix flour, salt and herbs together.

3. Rub in the butter or spread.

4. Stir in the milk and water and mix to a smooth dough. If it’s too sticky add a little more

flour.

5. Either: roll out the dough to 1 cm / ½ inch thick and place on a greased baking sheet, or

grease an 7 inch square / 8 inch round shallow baking tin and, using your hands, press

the dough into the tin.

6. Heat the oil and fry the onion until soft.

7. Add the mushrooms and cook for another 3 – 4 minutes.

8. Spread onion and mushrooms on pizza base and top with sliced tomato and grated

cheese.

9. Bake for 30 minutes or until crust is golden brown.



87

Coleslaw

Serves 4

Ingredients

¼ white cabbage

2 carrots, grated

½ small onion, finely chopped (optional)

2 tbsp raisins (optional)

1 apple, chopped (optional)

2 tbsp mayonnaise

3 tbsp yogurt

Method

1. Remove the outer leaves from the cabbage and put in the bin.2. Shred the cabbage finely using a sharp knife and put into a bowl with the grated carrots.

3. Add optional ingredients if wanted and mix well.

4. Add mayonnaise and yogurt, mix well and serve.



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89

Cooking Session 6 - Hot Stuff!

Photograph - Chickpea and Pineapple Curry



90

Session Plan

1. Unless there are sufficient rings, it is probably best to prepare 1 pot of Rice and Peas for the

whole group. The Chickpea and Pineapple Curry recipe is included for vegetarians. An

alternative recipe for Chicken Casserole is included for those who don’t want to make curry.

2. Demonstrate Chicken Curry. To save time it is advisable to demonstrate only as far as step

8 at this point.

Discussion points:

• The basic method used to make this curry (i.e. brown meat, add flour and flavourings, add

liquid to make sauce, add vegetables) can be adapted to make any stew or casserole

simply by changing the ingredients.

• For a change, try swapping the mushrooms for another vegetable.

• After step 8 the curry could be cooked in the oven as a casserole at 180°C/350°F/Gas

Mark 4.

• Browning meat does not “seal” in juices but does improve the flavour and appearance of a

recipe.

• Food hygiene: frozen chicken should be defrosted before cooking and ensure all chicken

is cooked thoroughly.

3. Participants gather equipment and ingredients to make Chicken Curry.

4. While participants’ curries are cooking, demonstrate finishing off Chicken Curry with yogurt.

Encourage participants who are unsure about adding yogurt to taste the finished dish. Also

demonstrate Rice and Peas.

5. Participants finish off Chicken Curry.

6. Taste Chicken Curry with Rice and Peas.

7. Extending the session: participants prepare some of the salads to compliment curry. Use

half the ingredients specified to keep costs down.



91



per person / pair

To take home -

per person

chicken breasts 1 1 1

onions 1 1 1

chicken stock cubes ½ ½ 1

desiccated coconut 2 tbsp 2 tbsp 2 tbsp

mushrooms 300g / 12 oz 300g / 12 oz 300g / 12 oz

natural yogurt (bio or whole

milk, not very low fat)

125ml / 5 fl oz / ¼

pint

125ml / 5 fl oz / ¼

pint

125ml / 5 fl oz tub

/ ¼ pint

long grain rice 150g / 6 oz - -

frozen peas 50g / 2 oz - -

curry powder see below see below 1 tbsp


Ingredients

medium / Madras curry paste or

powder

plain flour

cornflour

sunflower oil

salt

pepper

dried herbs and spices



92



chopping board

cook’s knife

frying pan or large saucepanwooden spoon

measuring spoons

measuring jug

teaspoons

plates



large saucepan with lid



93

Chickpea and Pineapple Curry

Serves 4

Ingredients


1 onion, peeled and sliced

1 tbsp mild curry powder

1 tbsp flour

1 x 200g can pineapple chunks in juice

1 x 400g can chickpeas, drained

100g / 4 oz / ¾ cup raisins or sultanas

300ml / 10 fl oz / ½ pint milk

1 eating apple, peeled, cored and chopped

salt to taste

Method

1. Heat the oil in a saucepan and fry the onion until it is soft.

2. Stir in the curry powder and flour and cook on a low heat for one minute.

3. Add the juice from the pineapple slowly and mix to a smooth paste with a wooden spoon.

4. Next add chickpeas, raisins, pineapple, apple and milk.

5. Bring to the boil, cover and simmer for 20 minutes.

6. Serve with rice.



94

Chicken Curry

Serves 2

Ingredients

1 chicken breast

1 tbsp oil

1 onion, chopped

1 tbsp medium Madras curry paste or powder (use less or more according to taste)

½ tbsp plain flour

300ml / 10 fl oz / ½ pint boiling water

½ chicken stock cube

2 tbsp desiccated coconut

300g / 12oz mushrooms, halved

150ml / 5 fl oz / 10 tbsp natural yogurt

1 tsp cornflour

Method

1. Remove skin from chicken (if necessary) and cut into 2.5cm / 1 inch chunks.

2. Heat oil in a wide pan or frying pan and brown chicken on both sides.

3. Remove chicken from pan and put on a plate.

4. Add onion to pan and fry for 2 - 3 minutes until soft.

5. Add curry paste, or powder and flour, to pan and cook for 2 minutes, stirring all the time. The

bottom of the pan will be quite sticky, but don't worry!

6. Dissolve the stock cube in the hot water and add slowly to pan, scraping the bottom of the

pan to make a thick sauce.

7. Add coconut and chicken pieces to the sauce.

8. Bring curry to the boil, cover and simmer for 10 minutes.

9. After 10 minutes, add mushrooms to the curry. Cover and simmer for a further 10 minutes.

10. Mix the cornflour with a little cold water. Add the yogurt and mix well. (The cornflour prevents

the yogurt from curdling when added to the hot sauce.) Add the yogurt to the sauce, mix well

and cook for 2 minutes without boiling.

11. Serve with boiled rice or rice and peas.



95

Chicken Casserole

Serves 2

Ingredients

1 chicken breast

1 tbsp oil

1 onion, chopped

1 tbsp plain flour

300ml / 10 fl oz / ½ pint boiling water

1 chicken stock cube

1 tsp mixed dried herbs

2 medium carrots, peeled and roughly chopped

½ small turnip, peeled and chopped OR 200g / 8 oz mushrooms, halved

Method

1. Remove skin from chicken (if necessary) and cut into 2.5cm / 1 inch chunks.

2. Heat oil in a wide pan or frying pan and brown chicken on both sides.

3. Remove chicken from pan and put on a plate.

4. Add onion to pan and fry for 2 - 3 minutes until soft.

5. Add flour to pan and cook for 2 minutes, stirring all the time. The bottom of the pan will be

quite sticky, but don't worry!

6. Dissolve the stock cube in the hot water and add slowly to pan, scraping the bottom of the

pan to make a thick sauce.

7. Add carrot, turnip, herbs and chicken pieces to the sauce.

8. Bring casserole to the boil, cover and simmer for 15 minutes.

9. After 15 minutes, add mushrooms (if using). Cover and simmer for a further 10 minutes.

10. Serve with boiled or mashed potatoes.



96

Sausage Casserole

Serves 4

Ingredients

4 large or 6 small sausages

1 onion, sliced

1 courgette, sliced

1 pepper, sliced

1 tsp flour

2 x 400g cans of chopped tomatoes

4 mushrooms, sliced

1 tsp mixed herbs

1 stock cube

pepper to taste

Method

1. Fry the sausages in a saucepan.

2. When cooked put to one side and empty the fat from the pan.

3. Heat a tbsp of oil in the pan and fry the onion and courgette gently for 3 minutes.

4. Add the peppers and fry for a further 3 minutes.

5. Add the flour and mix for ½ a minute on the heat.

6. Stir in the chopped tomatoes, herbs and stock cube.

7. Add the sausages and leave to simmer gently for 10 minutes.

8. Serve with rice, potatoes, pasta or crusty bread.



97

Rice and Peas

Serves 2 - 3

Ingredients

150g / 6 oz / 1 cup long grain or basmati rice

50g / 2 oz / ½ cup frozen peas

2 cups water

Method

1. Put water in a saucepan and bring to the boil.

2. Add the rice, peas and a pinch of salt. Bring back to the boil, stir and cover with a lid.

3. Simmer for 10 minutes.

4. Check the rice. The water should all have been absorbed and the rice should be cooked.

Turn off the heat and place a folded tea towel under the lid. (The tea towel absorbs thesteam from the rice and stops it going soggy). The rice can be kept warm like this for up to

15 minutes before serving.

5. Fluff rice with a fork and serve.



98

Accompaniments

Lettuce and Orange SaladServes 2

Ingredients

1/4 crispy lettuce, chopped

1 oranges, peeled and chopped

Method

Mix the ingredients along with any juice from the oranges.

Lettuce and Pineapple SaladServes 2

Ingredients

2 slices of tinned pineapple in natural juice, chopped1/4 crispy lettuce, chopped

Method

Mix pineapple and lettuce together and add some of the juice to dress.

RaitaServes 2

Ingredients

125ml / 4 lf oz / low fat yogurt¼ cucumber, grated¼ tsp of mint sauceSalt and pepper to taste

MethodMix all ingredients together and serve as an accompaniment.

Bananas in Yogurt

Serves 4

Ingredients

2 bananas125ml / 4fl oz natural yogurt

Method

1. Peel and slice the bananas.2. Mix the bananas with yogurt and serve.



99










100

Cooking Session 7 - Sweet Sensation

Photograph – Carrot Cake



101

Session Plan

1. Decide how many Carrot Cakes will be made, based on the number of ovens available.

2. Heat ovens to 190°C / 375°F / Gas 5.

3. Demonstrate Carrot Cake and how to grease and base line cake tin.

Discussion points:

• Raisins can be swapped for any other dried fruit.

• Try adding a few chopped nuts.

• Using wholemeal flour in homebaking adds fibre, which is beneficial to the digestive

system and makes the recipe more filling. Try exchanging half the white flour in a recipe

for wholemeal. A little extra liquid may be required.

4. Participants gather equipment and ingredients to make Carrot Cake.

5. While Carrot Cake is baking, demonstrate Baked Apples cooked in the microwave. Prepare

half the quantity stated in recipe using raisin and desiccated coconut stuffing. This recipe is

for demonstration and tasting only. If there is no microwave available, discuss microwave

method, but cook apples in oven with cakes.

6. Demonstrate Fruit Salad. Please note this recipe is just a guide and can be changed to

make use of seasonal fruits.

Discussion points:

• Salad can be made with any fruits - recipe is just a suggestion. What does your family

prefer?

• Add bananas just before serving, as they turn brown and soft if salad is kept for any

length of time.

• Fruit is more nutritious if eaten unpeeled.

• A variety of fruit of different colours makes the salad look more appealing.

• Even toddlers can cut fruit safely with a table knife rather than a kitchen knife, so fruit

salad is a great way of encouraging kids to help in the kitchen - and children are more

likely to eat something they’ve made themselves.

• Have a variety of natural yogurts and fromage frais available to serve with the puddings.



102

• Natural yogurt or fromage frais is a tasty and healthy alternative to serving puddings with

cream or ice cream.

• Bio yogurts have a more creamy taste which may appeal to those not used to natural

yogurt. Try to avoid very low fat varieties as these can taste quite sharp and the amount of

fat saved is not significant.

• Low fat fruit-flavoured yogurts contain 4 teaspoons of sugar per pot! Try to encourage

kids to eat natural yogurt with fresh fruit.

7. Extending the session: participants could ice and decorate the Carrot Cake.



103



per person / pair

To take home -

per person

medium carrots 2 2 -

eggs 2 2 -

desiccated coconut 75g / 3 oz 75g / 3 oz -

raisins 100g / 4oz 100g / 4oz -

milk 2tbsp 2tbsp -

cream cheese 75g / 3oz 75g / 3oz -

icing sugar 150g / 6oz 150g / 6oz -

apples 3 3 1

honey 12g / ½ oz 12g / ½ oz -

oats 25g / 1oz 25g / 1oz -

pears 1 1 1

satsuma or similar 1 1 1

kiwi fruit 1 1 1

pineapple chunks in juice 200g tin 200g tin 200g tin

pure orange juice 300ml / 10 fl oz /

½ pint

300ml / 10 fl oz /

¼ pint

250ml carton

natural bio / whole milk yogurt 1 - -fromage frais 1 - -


Ingredients

baking powder

mixed spice

sunflower oil

greaseproof paper

castor sugar

self raising wholemeal flour



104



chopping board

cook’s knife

small vegetable knifegrater

measuring spoons

cake tin

sieve

1 mixing bowl

wooden spoon

measuring jug

plates / bowls


scales

tin openers

serving spoons

apple corer or small sharp knife

casserole dish



105

Carrot Cake

Ingredients

100g / 4 oz self-raising wholemeal flour 1 tsp baking powder 1 tsp mixed spice2 medium carrots, peeled and grated

2 eggs, beaten50g / 2 oz sugar 50g / 2 oz desiccated coconut50g / 2 oz raisins3 tbsp sunflower oilMilk if required

Method

1. Heat oven to 190ºC / 375ºF / Gas 5.

2. You’ll need a 20cm / 8 inch round or 18cm / 7 inch square cake tin. Grease the tin and line

the base with baking paper or tinfoil.

3. Sieve the flour, baking powder and spice into a mixing bowl.

4. Add all the other ingredients and mix well using a wooden spoon.

5. Add a little milk if the mixture is too dry.

6. Spoon the mixture into the cake tin, smooth the top and bake for 20 - 25 minutes.

7. The cake is ready when it is golden brown and springs back when touched lightly. Leave to

cool in the tin for 5 minutes then turn out onto a wire rack. This cake is deliciously moist

without icing, but if you want to ice it wait until the cake is cool before spreading on the

topping.

Icing

Ingredients

75g / 3 oz medium-fat cream cheese

150g / 6 oz / 12 tbsp icing sugar

smarties (optional)

Method

1. Sieve icing sugar into a mixing bowl.

2. Add the cream cheese and mix together until smooth.

3. Spread icing over top of cake and decorate with Smarties (optional).



106

Fresh Fruit Salad

Serves 4

Ingredients

1 eating apple

1 pear

1 satsuma, clementine or mandarin

1 kiwi fruit

200g can of pineapple chunks in fruit juice

250ml / 8 fl oz pure orange juice

Method

1. Wash the fruit thoroughly.

2. Cut apple and pear into quarters, remove the core and then cut into bite-sized pieces.3. Peel satsuma and divide into segments.

4. Peel kiwi fruit and slice thinly.

5. Mix the fruit together in a large serving bowl. Add the pineapple chunks and juice and pour

over the orange juice.

6. Chill salad in fridge. Serve with natural yogurt or ice cream.

Handy Hints

• Use a mixture of fruits of different colours to make your salad look more attractive.

• Use different tinned fruits, e.g. mandarins, strawberries, apricots, whatever your family

prefers.

• This salad will keep in the fridge for 2 days.

• Banana may be added just before serving.



107

Stuffed Baked Apples

Serves 4

Ingredients

4 eating apples

4 tbsp raisins

1 tsp mixed spice

1 tbsp sugar or honey

4 tbsp of branflakes, cornflakes or similar cereal, or desiccated coconut

100ml / ½ cup water or orange juice

Method

1. Heat the oven to 200°C / 400°F / Gas 6, or cook in microwave.

2. Using a small, sharp knife, potato peeler or apple corer, remove the apple cores. Cut a smallslit round the middle of each apple.

3. Stand the apples upright in a casserole or baking tin.

4. Mix the other ingredients together and use to stuff the holes in the apples. Pour the water or

orange juice round the apples.

5. Bake the apples for about 45 minutes in the oven, or microwave on full power for 3 - 4

minutes, until very soft.

Other fillings

• Mincemeat

• Breadcrumbs, spice, sugar, dried fruit

• Equal amounts of chopped dates and nuts

• Equal amounts of chopped dates and tiny cubes of cheddar



108










109

Cooking Session 8 - Rice ‘n’ Easy 2

Photograph – Chicken Biryani, Raita and Mixed Salad



110

Session Plan

1. Before session starts prepare rice and hard boiled eggs for Smoked Mackerel

Kedgeree (if it has already been demonstrated in session 4, do not do so again). Brown

rice goes well with kedgeree, adds fibre to the dish and gives participants a chance to

taste a different type of rice.

2. In order to demonstrate how versatile Biryani recipes are and give participants a wider

choice of dishes to taste, this session could be based around 2 main recipes. If you wish

to do this, purchase enough ingredients for half the group to make Chicken Biryani and

half to make Lamb Biryani. Ask participants to select the recipe they wish to make after

the demonstration.

3. Demonstrate Chicken Biryani

Discussion points (also see Further Discussion Points):

• Different types of rice available and how to use them.

• Quantity of water to rice.

• Importance of not overcooking rice.

• Food safety.

• How to reheat rice dishes.

• Only a little meat is needed to flavour Biryani.

• Cut down oil/fat by dry frying if you are trying to cut calories.

4. Participants gather equipment and ingredients to prepare their chosen Biryani.

5. Unless there are sufficient rings, it is probably best to boil all rice together in one pot and

divide up.

6. While Biryanis are simmering, demonstrate Smoked Mackerel Kedgeree.

Discussion points:

• Kedgeree can also be made with other types of smoked fish such as kippers or

haddock, but mackerel is cheaper and more convenient as it only needs to bereheated rather than cooked.

• Eating oily fish helps to protect from heart disease and strokes – try to eat 1portion per week. This includes mackerel, herring, salmon, trout, tuna, andsardines.

6. Demonstrate Raita and Salad.



111

7. Participants gather equipment and ingredients to prepare Raita and Salad.

8. Taste and compare all 3 rice dishes.

9. Extending the session: all participants prepare kedgeree after demonstration.


Different types of rice:

• Long grain white - very cheap and quick to cook. Can be used in any type of rice dish,

even puddings.

• Long grain brown - takes longer to cook but has a nutty flavour and nice, chewy texture.

Good for salads and all-in-one savoury dishes.

• Easy cook - has already been partly cooked. It is more expensive, but less likely to stick

together.

• Basmati - more expensive but has a wonderful smell and flavour. Excellent with curries.

• Risotto - some supermarkets now stock various types of risotto rice. It’s more expensive

but is better suited to making risotto. It can be cooked for longer without becoming mushy

and has a creamy texture.

• Paella - similar to risotto rice, but ideal for making paella.

• Short grain rice - ideal for rice puddings.

The length of cooking time and amount of water absorbed depends on the type of rice. Basmati

rice cooks most quickly and absorbs least water. Brown rice takes longest to cook, about 25

minutes, and requires more water. White long grain rice takes about 10 minutes to cook.

Food safety - if rice or rice dishes are not eaten immediately they should be cooled, covered

and stored in the fridge. Rice left at room temperature for more than 4 hours can cause

stomach upsets.

Rice and rice dishes should be reheated thoroughly to avoid stomach upsets. Microwaving is

the best method. If a microwave is not available, put the rice in a wide pan or frying pan, add a

couple of spoonfuls of water, cover with a lid and heat very gently. Rice should only be stirred

occasionally when reheating to prevent breaking the grains and making it mushy.



112


Chicken / Lamb Biryani


person / pair

To take home - per

person

oil 1 tbsp 1 tbsp

medium onions 2 2 2

garlic cloves 2 2 2

mild green chillies 2 2 2

large tomatoes 2 2 2

tomato puree 1 tbsp 1 tbsp

chilli powder ¼ tsp ¼ tsp ¼ tsp

coriander powder ¼ tsp ¼ tsp ¼ tsp

cumin powder ¼ tsp ¼ tsp ¼ tsp

whole spices 1 tbsp 1 tbsp 1 tbsp

salt 1 tsp 1 tsp 1 tsp

biryiani masala 1 tbsp 1 tbsp 1 tbsp

boneless chicken /

lamb

250g / 10 oz 250g / 10 oz 250g / 10 oz

medium mushrooms 3 3 3

frozen peas 75g / 3 oz 75g / 3 oz

medium potato 1 1 1

basmati rice 150g / 6 oz 150g / 6 oz 150g / 6 oz

root ginger 1cm piece 1cm piece 1cm piece

whole cumin seeds ¼ tsp ¼ tsp ¼ tsp

Raita


person / pair

low fat yoghurt 125ml / 4 fl oz 125ml / 4 fl oz

cucumber ¼ ¼

mint sauce ¼ tsp ¼ tsp

salt and pepper To Taste To Taste-



113

Salad


person / pair

crispy lettuce 4 leaves 4 leaves

tomato 1 1

radishes 2 2

small red onion 1 1

fresh coriander 1tbsp 1tbsp

lemon ½ ½

salt and pepper To Taste To Taste-


Ingredients For facilitator

long grain brown rice 150g / 6 oz

onion 1

eggs 2

smoked mackerel fillets 2

curry paste / powder 1 tsp



114



chopping board

cook’s knife

vegetable knifepotato peelers

saucepan

measuring spoons

measuring cups

wooden spoon

measuring jug

potato masher

sieve

serving spoon

grater

large & small plastic bowl



115

Biryani (Chicken or Lamb)

Serves 2

Ingredients

1 tbsp olive / vegetable oil2 medium onions, chopped2 medium cloves of garlic, chopped

2 medium mild chillies, chopped2 large tomatoes, chopped1 tbsp tomato puree¼ tsp chilli powder ¼ tsp coriander powder ¼ tsp cumin powder 1 tbsp whole spices, in muslin bag if desired1 tsp salt1 tbsp biryani masala250g / 8oz boneless chicken (approximately 1 chicken breast) or lamb, cubed3 medium mushrooms1/3 cup frozen peas

1 medium potato, peeled and chopped150g / 6oz / ¾ cup basmati rice, washedGarnish1cm piece of root ginger, chopped finely¼ tsp whole cumin seeds

Method

1. Heat the oil and fry onions until golden brown (approximately 5 minutes).

2. Add garlic, chillies, tomatoes, tomato puree, spices, salt, and 1 cup of water and simmer

on a medium heat for 5 minutes.

3. Use potato masher to give the sauce a smoother texture, if desired.

4. Add chicken or lamb and simmer for 10 minutes (20 for lamb), stirring frequently.

5. Add frozen peas, mushrooms, potatoes and more water if required and simmer for 5

minutes.

6. Put boiling water in saucepan, add the washed rice, boil for 5 minutes and drain.

7. Layer the chicken / lamb mixture with the rice starting with the rice then the chicken /

lamb mixture repeating twice.

8. Garnish with cumin seeds, and ginger.9. Reduce the heat and simmer for a further 10 minutes.

10. Serve with fresh salad and yogurt dip.

Vegetarian Alternative

Substitute the chicken / lamb for approximately 250g / 8oz of fresh or frozen mixed vegetables

and adjust cooking time accordingly.



116

Raita

Serves 2

Ingredients

125ml / 4 fl oz low fat yogurt¼ cucumber, grated

¼ tsp of mint saucesalt and pepper to taste

Method

Mix all ingredients together and serve as an accompaniment.

Salad

Serves 2

Ingredients

4 leaves of crispy lettuce, chopped

1 large tomato, chopped or a handful of cherry tomatoes, halved

2 radishes, chopped

1 small red onion, chopped

Dressing for salad

fresh coriander chopped

lemon juice

pepper to taste

Method

Put chopped tomatoes, onion, lettuce and radishes in a bowl, mix together coriander, lemon

juice and pepper to use as a dressing for the salad.



117


Serves 2

Ingredients

2 eggs

150g / 6 oz / 1 cup long grain brown rice

1 tsp oil

1 medium onion, thinly sliced

1 tsp (add more or less according to taste) curry paste or powder

2 smoked mackerel fillets

Method

1. Fill a saucepan with cold water, place the eggs in it and bring to the boil.

2. Fill another large saucepan with water and bring to the boil. Add the rice, reduce the heatand simmer for 20 minutes (10 minutes for white rice).

3. While the water is heating, remove the skin from the mackerel and cut into small chunks.

4. While the rice is cooking, heat the oil in a wide pan or frying pan and gently fry the onions

until soft.

5. Add the curry paste or powder to the onions and cook for another minute.

6. Add the mackerel to the pan and heat gently. If the fish is sticking to the pan, add a spoonful

of water.

7. Check the rice. When cooked it should still feel a little firm. Drain the rice and hard boiled

eggs.

8. Add the rice to the mackerel and onions. Mix gently. Leave on a very low heat.

9. Shell the eggs and cut into small chunks.

10. Serve the kedgeree garnished with the hardboiled eggs.

Alternative

Add 100g / 4 oz sliced mushrooms at stage 5.



118










119

Cooking Session 9 - Hot Stuff! 2

Photograph - Lamb Curry with Chapattis



120

Session Plan

1. Demonstrate how to make the curry sauce and how to make different types of curry e.g.

chicken / lamb / vegetable / fish.

Discussion points:

• Frozen chicken should be defrosted before cooking. Always assume that all chicken has

salmonella, and ensure that it is cooked thoroughly.

• If rice or rice dishes are not eaten immediately they should be cooled, covered and stored

in the fridge. Rice left at room temperature for more than 4 hours can cause stomach

upsets.

• If you are keeping leftover curry or rice, ensure that it is stored in a sealed container,

refrigerated and re-heated until piping hot.

2. Participants gather equipment and ingredients to make the Curry of their choice.

3. Unless there are sufficient rings, it is probably best to prepare 1 pot of Rice and Peas for the

whole group. Demonstrate Rice and Peas while participants’ Curries are cooking.

4. Taste the Curries with Rice and Peas.

5. Extending the session: participants prepare some of the salads to compliment curry.



121



person / pair

To take home -

per person

For 1 Curry

large onion 1 1 1

garlic cloves 2 2 2

large tomato 1 1 1

tomato puree 1 1 -

medium chilli 1 1 1

chilli powder ¼ tsp ¼ tsp ¼ tsp

coriander powder ¼ tsp ¼ tsp ¼ tsp

cumin powder ¼ tsp ¼ tsp ¼ tsp

turmeric powder pinch pinch pinch

boneless chicken, lamb

fish or frozen vegetables

250g / 10 oz 250g / 10 oz 250g / 10 oz

natural yogurt 1tbsp 1tbsp -

root ginger 2cm piece 2cm piece 2cm piece

fresh coriander 1 tbsp 1tbsp 1tbsp

Accompaniments

basmati rice 150g / 6 oz - 150g / 6 oz

frozen peas 50g / 2 oz - -crispy lettuce 1/2 1/2 -

orange 1 1 -

canned pineapple 2 slices 2 Slices -


Ingredients

vegetable oil

salt

pepper



122



chopping board

cook’s knife

large saucepansmall saucepan

sieve

2 wooden spoons

measuring spoons

measuring jug

2 bowls



tasting cutlery and crockery



123

Chicken / Lamb Curry

Serves Two

Ingredients


1 tbsp olive / vegetable oil

2 cloves of garlic, chopped finely

1 large tomato, chopped

1 tbsp tomato puree

1 medium chilli, chopped

¼ tsp salt



¼ tsp cumin powder

pinch of turmeric powder

250g / 8oz boneless chicken (approximately 1 chicken breast) or lamb cubed

1 tbsp yoghurt

pepper to taste

Garnish

1 inch cube of ginger, finely chopped

1 tbsp chopped fresh coriander

Method

1. Fry onions in oil until soft, add garlic, tomato, salt and spices cook for a few minutes and

then add 2 tbsp of water and allow to reduce, until soft.

2. Add chicken or lamb and cook for 10 -15 minutes, on an medium heat (add an extra 10

minutes if cooking lamb), then add in yogurt stirring slowly, simmer for a further 5 -10

minutes.

3. Garnish with ginger & coriander and serve.

4. Serve with rice, nan bread or chapattis and fresh salad.

Fish / Vegetarian Alternatives

Substitute the chicken / lamb for approximately 250g / 8oz of fish or mixed vegetables and

adjust cooking time accordingly.



124

Accompaniments

Rice and Peas

Serves 2 - 3

Ingredients

150g / 6 oz / 1 cup long grain or basmati rice, washed50g / 2 oz / ½ cup frozen peas

2 cups water

Method

1. Put water in a saucepan and bring to the boil.

2. Add the rice, peas and a pinch of salt. Bring back to the boil, stir and cover with a lid.

3. Turn the heat to very low and leave rice and peas to cook for 10 minutes.

4. Check the rice. The water should all have been absorbed and the rice should be cooked.

5. Turn off the heat and place a folded clean tea towel under the lid. (The tea towel absorbs

the steam from the rice and stops it going soggy.)The rice can be kept warm like this for up to 15 minutes before serving.

6. Fluff rice with a fork and serve.

Lettuce and Orange Salad

Serves 2

Ingredients

1/4 crispy lettuce, chopped1 oranges, peeled and chopped

Method

Mix the ingredients along with any juice from the oranges.

Lettuce and Pineapple Salad

Serves 2

Ingredients

2 slices of tinned pineapple in natural juice, chopped1/4 crispy lettuce, chopped

Method

Mix pineapple and lettuce together and add some of the juice to dress.



125

Chapattis

Serves 2

Ingredients

2 cups of wholemeal flour (or 1 cup wholemeal flour and 1 cup plain flour)

water

plain flour for Dusting

Method

1. Gradually add small amounts of water to the flour to make a soft dough.

2. Cover and leave for 20 minutes at room temperature.

3. Dust hands with flour and divide the dough into balls about 4cm / 2 inches in size.

4. Flatten dough balls and roll out to a 16cm / 8 inch circular shape, using flour for dusting.

5. Cook on a hot griddle or non-stick frying pan turning regularly until the colour changes to

a cooked golden brown.

6. During cooking process press chapatti into pan lightly with a clean dish towel, to ensure

even cooking.

7. Serve with curry.



126

Nan Bread

Serves 2

Ingredients

2 cups self-raising flour

pinch salt

2 tbsp cooking oil

1 tsp sugar

1 egg

water to mix

Method

1. Mix the ingredients together with water to make a soft dough.

2. Place in a large bowl, cover with cling film, and leave to rise for an hour.3. Divide into six even sized balls. Avoid handling the dough too much as this will result in

loss of air and bubbles.

4. Roll the balls into a flat circular shape approximately 15-20 cm in width.

5. Cook one side on a hot griddle or non-stick frying pan until bubbles start to appear then

remove from the heat and place the uncooked side under the grill until it begins to brown

slightly.

6. Serve with curry.

For a change

Mix crushed garlic and / or coriander into the dough, before mixture is left to rise.



127










128

Cooking Session 10 - Take the High Road

Photograph – Apple and Raspberry Crumble



129

Session Plan

1. Before session begins slice the steak and peel and slice the vegetables for Stovies.

2. Explain the organisation of the session to participants. Depending on how much time is

available, some or all of the recipes can be made.

3. Demonstrate Stovies

Discussion points:

• No need to add additional fat when browning beef as there is sufficient fat in beef to

prevent sticking, but it should be browned on a low heat.

• Different stovie recipes are passed down through generations

• Stovies are a simple, filling dish that can increase intake of vegetables

• Alternatives to braising steak

4. Participants gather equipment and ingredients to make stovies.

5. While stovies are cooking demonstrate Smoked Mackerel Pate.

Discussion points:

• Other smoked fish e.g. smokies, hot smoked salmon or trout, could be used instead of

mackerel

• Health benefits of eating oily fish e.g. good source of essential omega 3 and 6 fatty

acids-heart health

6. Participants gather equipment and ingredients to make pate.

7. Extending the session: include demonstration of Scotch Broth and Apple and Raspberry

Crumble.

Discussion points:

• Homemade soup is very nutritious and an excellent way of getting children to eat lots

of vegetables.

• Wholemeal flour and oats gives the Apple and Raspberry Crumble a nice texture and

increase the fibre content of the dish.



130

Session 10 – Shopping List

Ingredients For facilitator For session – per

person / pair

To take home – per

person

large potatoes 2 2 2

carrots 1 1 1

parsnips 1 1 1

turnip ¼ ¼ ¼

large onion 1 1 1

stock cubes 1 1 1

braising steak 200g / 8oz 200g / 8oz 200g / 8oz

smoked mackerel 1 fillet 1 fillet

very low fat soft

cheese

100g / 4oz 100g / 4oz

Group ingredients – these may be in the store cupboard

Ingredients

lemon juice

black pepper



131

Session 10 – Equipment

Each participant, or pair of participants will require the following:

chopping board

cook’s knife

potato peeler

medium pan with lid

wooden spoons

measuring jug

mixing bowl

fork


hand blender

scales

kettle



132

Smoked Mackerel Pate

Serves 4

Ingredients

1 fillet smoked mackerel

100g / 4 oz very low fat soft cheese

2 tsp lemon juice

black pepper to taste

Method

1. Remove the skin from the mackerel and blend or mash with a fork.

2. Mix with soft cheese.

3. Add the lemon juice and black pepper to taste.

4. Serve as a starter with oatcakes and salad.

For a change

Try using other types of smoked fish, such as smokies, hot smoked salmon or trout (these may

need to be boned).

Scotch Broth

Serves 4-8

Ingredients

1 small leek, washed and sliced

2 carrots, peeled and chopped

¼ small turnip, peeled and chopped

2 stock cubes

1500ml / 2.5 pints water

1/3 cup lentils

1

/3 cup pearl barleySalt and pepper to taste

Method

1. Put all ingredients in a pan. Bring to the boil and simmer for 40 minutes.


3. Season to taste and serve with crusty bread.



133

Stovies

Serves 2

Ingredients

200g / 8 oz braising steak, thinly sliced

1 beef stock cube, made up with 1 pint of water

2 large potatoes, peeled and thinly sliced

1 parsnip, peeled and thinly sliced

1 carrot, peeled and thinly sliced

¼ small turnip, peeled and thinly sliced

1 large onion, peeled and thinly sliced

pepper to taste

Method1. Brown meat in pan, over a low heat, add beef stock.

2. Layer the potato, parsnip, carrot, turnip and onion in the pan.

3. Cover and simmer for approximately 30 minutes or until vegetables are soft (add more

water if required to prevent sticking).

4. Season to taste.

5. Serve with oatcakes or crusty bread.

Meat Alternatives

Cook the vegetables as above in the stock and use leftover roast meats (e.g. beef, lamb, pork)

and gravy or corned beef instead of braising steak. Add the meat after 20 minutes and cook for

a further 10 minutes.

Vegetarian Stovies

Substitute the steak with more of the recipe vegetables and use vegetable stock.



134

Apple and Raspberry Crumble

Serves 4

Ingredients

2 large eating apples (or 3 small eating apples)

100g / 4 oz frozen raspberries

1 tbsp water

40g / 1.5 oz margarine

75g / 3 oz wholemeal self raising flour

40g / 1.5 oz demerara sugar

50g / 2 oz rolled oats or oatmeal

Method1. Heat the oven to 180°C / 350 °F / gas mark 5.

2. Peel, core and slice apples, and mix with raspberries.

3. Place apples and raspberries in an ovenproof dish and sprinkle with tbsp of water.

4. Rub margarine into flour; mix in sugar and oats.

5. Sprinkle on top of the fruit mixture and press with a fork.

6. Bake for approximately 30 minutes or until golden brown.

For a change

Experiment with different types of fruit.

• Apple and Blackberry

• Apple and Sultanas

• Rhubarb

• Mixed Berry Crumble: replace the fruit with a mixture of berries e.g. strawberries,

raspberries, blackcurrants, redcurrants, blackberries (brambles), blueberries or

gooseberries. Fresh berries are at their best in the summer, when they are also less

expensive. Frozen berries can be used the rest of the year.



135










136

Cooking Session 11 – A Taste of Zimbabwe

Photograph – Beef Stew, Sadza, Idobi and Indumba



137

Session Plan

1. Soak beans overnight for the cooking session, it may be easier to boil all the beans in

one pot for the session.

2. If any of the participants are allergic to peanuts, do not make Idobi during thesession. Give verbal instruction, so that it can be made at home. Peanut butter is a

good source of protein, but should be consumed with carbohydrate foods as it is also

high in fat.



4. Demonstrate Beef Stew

Discussion points:

• Remove visible fat from beef to reduce fat intake.

• No need to add additional fat / oil when browning beef as there is sufficient fat in beef

to prevent sticking.

• Red meat is a good source of iron.

• No need to add salt as soup powder / stock cubes contain a lot of salt.

• Stews can be a good way of disguising vegetables for fussy eaters.

5. Participants gather equipment and ingredients to make Beef Stew.

6. While stew is cooking demonstrate how to prepare Sadza, Indumba and Idobi.

Discussion points:

• Sadza is a traditional starchy component of meals in Zimbabwe, rice or potatoes

can be used as an alternative.

• Beans are high in starchy carbohydrate and fibre as well as containing many

vitamins and minerals; they are a cheap alternative to meat.

7. Participants gather equipment and ingredients to make Sadza, Indumba and Idobi.

8. Extending the session or as a further session: demonstrate and make Beef Stew, Relish

and Rice. See discussion points from sessions 4 or 8 on rice.



138



person / pair


person

braising steak 200g / 8oz 200g / 8oz 200g / 8oz

large onion 1 1 1

red pepper 1 1 1

tomato puree 2 tbsp 2 tbsp 2 tbsp

spring greens 125g 125g 125g

tomatoes 3 3 3

peanut butter 50g 50g 50g

pinto beans 250g 250g 250g


Ingredients

chilli powder

cayenne pepper

paprika

soup powder or beef

stock cubes

salt

black pepper



139



chopping board

cook’s knife

medium pan with lid

wooden spoons

measuring jug

mixing bowl


scales

kettle



140

Beef Stew

Serves 2Ingredients200g stewing beef

200ml water

½ onion, finely chopped

½ pepper, chopped

2 tbsp tomato puree


¼ tsp cayenne pepper

8g soup powder OR ½ beef stock cube

Method1. Cut beef into cubes, brown in a saucepan, over a low heat, and add water.

2. Bring to the boil and simmer for 10 minutes, until water has almost disappeared.

3. Add the onion to the pan and cook for 5 minutes, stirring occasionally.

4. When the onion is softened add chopped peppers, tomato puree and spices, mix well.

5. Add beef soup mix (or stock cube) and water.

6. Stir well, and simmer gently for 20 minutes.


8. Serve with sadza, idobi and indumba (or potatoes / rice and vegetables).



141

Idobi (Greens and Peanut Butter)

Serves 4Ingredients125g Covo (spring greens or rape), washed and finely chopped½ cup water ½ tomato, chopped50g peanut butter

Method1. Place the finely chopped greens in saucepan with a cup of water and simmer gently until

soft (about ten minutes).

2. Add the chopped tomato, stir well and cook for a few minutes.

3. Add peanut butter, stir well and simmer gently for five minutes.

Indumba (Beans)

Serves 4Ingredients250g sugar (pinto) beans (butter beans or chick peas would be fine)2 pints water 1 tbsp oil½ onion, finely chopped½ pepper, finely chopped150g fresh tomatoes, chopped½ tsp paprika¼ tsp salt¼ tsp black pepper ½ tsp beef soup mix OR ½ beef stock cube

Method1. Soak beans in water overnight. Rinse well and place in saucepan.

2. Add water and bring to the boil. Boil for 10 minutes then simmer for 30 minutes, or until

soft.

3. Heat the oil in a separate pan and fry onions gently until softened.

4. Add peppers, tomatoes, spices and soup mix / stock cube; stir well and cook gently for 5

minutes.

5. Add the mixture to the cooked beans and mix well.



142

Beef Curry

Serves 2

Ingredients

200g stewing beef or soya chunks


1 pepper

1 carrot

2 cloves of garlic

1 tbsp curry powder

1 tin chopped tomatoes

1 tbsp mango chutney

1 tbsp tomato puree

Method

1. Chop beef into cubes, about 2cm / 1inch square.

2. Brown the beef in a pan; over a low heat, add onion and cook for 5 minutes, stirring

occasionally.

3. Add finely chopped peppers, carrots and garlic, cook for 5 minutes stirring often to

prevent sticking, add a little water if necessary.

4. Add curry powder and stir well to mix.

5. Add tomatoes, mango chutney and tomato puree, simmer gently for 20 minutes, adding

more water if necessary.

6. Serve with sadza or rice and relish.

Green Relish

Serves 2

Ingredients

100g spring greens

1 tsp olive oilPinch of salt

Method

1. Wash greens and chop very finely.

2. Heat oil in non-stick frying pan, add greens and salt.

3. Stir frequently and cook for 5-10 minutes.



143

Sadza

Serves 2

Ingredients

100g mealie (maize) meal

100ml cold water

100ml boiling water

Method

1. Mix 50g mealie meal with the cold water to make thick dough.

2. Bring to the boil adding the boiling water and stirring vigorously.

3. Add the remaining mealie meal slowly beating vigorously to remove lumps; this may take

10-15 minutes. (The final cooked sadza is more or less solid)

Rice

Serves 2

Ingredients

150g / 6oz / 1 cup long grain or basmati rice, washed

2 cups water

Pinch of salt

Method

1. Boil water in saucepan.

2. Add rice and salt; simmer gently with lid on pan.

3. Cook for about 10-15 minutes until water is absorbed and rice tender.

4. Serve with relish and beef curry.



144










145

Cooking Session 12 – A Taste of Somalia

Photograph – Surbyani and Mixed Vegetables



146

Session Plan



2. Demonstrate Surbyani Discussion points:

• Remove visible fat from lamb to reduce fat intake.

• No need to add additional fat / oil when browning lamb as there is sufficient fat in

lamb to prevent sticking.

• Red meat is a good source of iron.

• No need to add salt as stock cubes contain a lot of salt.

• See discussion points from sessions 4 or 8 on rice.

3. Participants gather equipment and ingredients to make Surbyani.

4. While Surbyani is cooking demonstrate how to prepare Mixed Vegetables.

Discussion points:

• Any vegetables can be used in this recipe, add those that need less cooking at

stage 4.

• Mixed Vegetables can be used as a side dish with most mean meals.

5. Participants gather equipment and ingredients to make Mixed Vegetables

6. Extending the session or as a further session: demonstrate and make Surka, Relish,

Spinach Dish and Mufa or Sabayat.



147



person / pair


person

lamb 200g / 8oz 200g / 8oz 200g / 8oz

large onion 1½ 1½ 1½

tomatoes 3 3 3

green chilli ½ ½ ½

garlic 5 cloves 5 cloves 5 cloves

stock cube 1 1 1

green pepper 1 1 1

fresh coriander 30g 30g 30g

parsnip ½ ½ ½

broccoli ½ head ½ head ½ head

cauliflower ¼ small ¼ small ¼ small

red pepper 1 1 1

courgette ½ ½ ½

carrot 1 1 1

mushrooms 10 small 10 small 10 small

orange 1 1 1

lime 1 1 1


Ingredients

basmati rice

cinnamon sticks

cardamom pods

cloves

cumin

oil

mixed herbs

salt

black pepper



148



chopping board

cook’s knife

medium pan with lid

wooden spoons

measuring jug


scales

kettle



149

Surbyani

Serves 2Ingredients200g lamb1 onion, finely chopped3 fresh tomatoes, chopped½ green chilli, finely chopped2 cloves of garlic, finely chopped1 stock cube500ml / 1pint water 1 green pepper, chopped1tbsp olive oil 200g basmati rice30g fresh coriander 1 stick cinnamon3 cardamom pods5 cloves½ teaspoon cumin

Method1. Chop lamb into cubes, about 2cm / 1inch square.

2. Brown the lamb in a pan, over a low heat, add the onion and cook for 5 minutes.

3. Add 1 tomato, green chilli, garlic, stock cube and 1 pint of water, bring to boil.

4. Simmer gently for 15 minutes, add pepper and cook for a further 5 minutes.

5. Heat oil in saucepan, add rice to and fry gently.

6. Add 2 tomatoes and spices; mix well and cook for 5 minutes stirring to prevent sticking.

7. Add lamb mixture and more water if necessary; simmer gently for about 10 minutes until

rice is cooked.

8. Serve with garnish of fresh coriander, or serve a smaller portion with mixed vegetables.



150

Mixed Vegetables

Serves 4Ingredients½ parsnip½ head of broccoli¼ small cauliflower 1 pepper ½ courgette1 carrot10 small mushrooms3 cloves of garlic½ onion2 tbsp olive oilJuice of 1 orange and 1 lime½ tsp of mixed herbsSalt and pepper to taste

Method

1. Chop all the vegetables.

2. Heat the olive oil in a saucepan and add the onion and cook gently for a couple of minutes.

3. Add the carrots and mushrooms and cook gently stirring to prevent sticking.

4. Add the remaining vegetables, garlic, salt, pepper, mixed herbs and fruit juice.

5. Mix well, put lid on pan and simmer gently for about 15 minutes until the vegetables are

cooked.



151

Surka

Serves 4

Ingredients200g / 8oz lamb, cubed1 onion, finely chopped2 cloves of garlic, finely chopped

1 tsp cumin powder ½ tsp coriander powder 1 tin chopped tomatoes2 spring onions, chopped1 potato, peeled and chopped into cubes½ carrot, peeled and chopped½ green pepper, chopped4 okra, chopped1 green chilli, finely chopped½ stock cube1 cup of water 10g fresh coriander, chopped

Salt and pepper to taste

Method

1. Chop lamb into 1½-inch cubes.

2. Brown the meat in a non-stick pan (if non-stick pan unavailable, brown the lamb with ½

tbsp olive oil).

3. Add onion and garlic and cook until soft. Stir in the ground coriander and cumin.

4. Add tinned tomatoes, spring onions, green chilli, potato, carrot, stock cube and water.

Stir well and simmer for 10 minutes.

5. Add pepper and okra and simmer for a further 10 minutes.

6. Sprinkle the chopped coriander on the top of the lamb mixture, cover with a lid and cook

on a low heat for 10 minutes.

7. Add salt and pepper to taste.

8. Serve with spinach dish, relish, and mufa or sabayat (and / or rice).



152

Relish

Serves 4

Ingredients1 carrot1 tomato1 spring onion

2 green chillies¼ onion1 clove of garlic1 tbsp olive oilPinch of saltJuice of half a lemon

Method

Chop ingredients finely and mix well.

Spinach Dish

Serves 4

Ingredients

½ tbsp olive oil3 spring onions, chopped2 tomatoes, chopped½ carrot, peeled and chopped1 potato, peeled and chopped into cubes½ vegetable stock cube300mls / 10 fl oz / ½ pint water 3 okra, chopped½ green pepper, chopped110g / 4 oz spinach15g fresh coriander, chopped

Method

1. Heat oil in a pan, add spring onions and tomatoes and cook for a couple of minutes.

2. Add the carrot, potato, stock cube and water. Simmer for 10 minutes.

3. Add the okra and green pepper and simmer for 5 minutes.4. Finally add the spinach and chopped coriander, stir well and simmer for a further 5

minutes.



153

Mufa

Serves 4

Ingredients

200g / 8oz cornmeal

100g / 4oz self raising flour

300ml / 10fl oz / ½ pint hot water

Pinch of salt

Method

1. Mix dry ingredients in a bowl and add water.

2. Cover and leave for an hour. The mixture should thicken to the consistency of soft

dough.

3. Divide into 6 evenly sized balls. Take each ball and pat into 1cm thick rounds.

4. Place on a hot griddle or frying pan and cook on either side until golden brown.

Sabayat / White Chapatti

Serves 4

Ingredients

200g / 8 oz plain flour

1 tbsp olive oil

Warm water

Pinch of salt

Method

1. Mix dry ingredients in a bowl. Add oil and enough water to form dough.

2. Divide into 8 egg sized balls, flatten and roll out until very thin.

3. Place on a hot griddle or frying pan and cook on either side until golden brown.



154










155

Index

Apple and Celery Salad ...............................................................................................................66

Apple and Raspberry Crumble...................................................................................................134

Bacon and Tomato Risotto...........................................................................................................74

Bananas in Yogurt........................................................................................................................98

Beef Curry ..................................................................................................................................142

Beef Stew ...................................................................................................................................140

Biryani (Chicken or Lamb)..........................................................................................................115

Carrot and Raisin Salad...............................................................................................................66

Carrot Cake ................................................................................................................................105

Cauliflower Cheese ......................................................................................................................42

Chapattis ....................................................................................................................................125

Cheese Sauce..............................................................................................................................40Chicken / Lamb Curry ................................................................................................................123

Chicken Casserole.......................................................................................................................95

Chicken Curry...............................................................................................................................94

Chickpea and Pineapple Curry ....................................................................................................93

Chilli Con Carne...........................................................................................................................59

Coleslaw.......................................................................................................................................87

Fresh Fruit Salad........................................................................................................................106

Gammon and Pineapple Risotto ..................................................................................................75Green Relish ..............................................................................................................................142

Idobi (Greens and Peanut Butter) ..............................................................................................141

Indumba (Beans)........................................................................................................................141

Lasagne........................................................................................................................................63

Lentil Soup ...................................................................................................................................50

Lettuce and Orange Salad ...................................................................................................98, 124

Lettuce and Pineapple Salad ...............................................................................................98, 124

Macaroni Cheese.........................................................................................................................43

Meatballs with Curry Sauce .........................................................................................................61

Meatballs with Salsa ....................................................................................................................62

Meatballs with Tomato Sauce......................................................................................................60

Mixed Vegetables.......................................................................................................................150

Mufa............................................................................................................................................153

Nan Bread ..................................................................................................................................126



Pasta Bake...................................................................................................................................65

Pizza.............................................................................................................................................84

Potato Wedges.............................................................................................................................83

Raita .....................................................................................................................................98, 116

Relish..........................................................................................................................................152

Rice ............................................................................................................................................143

Rice and Leek Soup.....................................................................................................................50

Rice and Peas......................................................................................................................97, 124

Sabayat / White Chapatti ...........................................................................................................153

Sadza .........................................................................................................................................143

Salad ..........................................................................................................................................116

Sausage Casserole......................................................................................................................96

Scone Base Pizza........................................................................................................................86

Scones .........................................................................................................................................51

Scotch Broth...............................................................................................................................132

Smoked Mackerel Kedgeree................................................................................................76, 117

Smoked Mackerel Pate..............................................................................................................132

Spaghetti Bolognese....................................................................................................................58

S i h Di h 152

cook well book: tutor's manual (2nd edition)

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