let s get cooking! by flora

8/13/2019 Let s Get Cooking! by Flora

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Flora Cuisine is a handy and

healthy cooking oil that can be

used for everything from frying,

roasting and baking to making

sauces and basting meat itsperfect for greasing cake tins too.

100g margarine =110ml or 7 tablespoons

100g butter =110ml or 7 tablespoons

100ml oil =100ml or 6 tablespoons

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6+7(#*4Its easy squeezy

with Flora Cuisine

/1)&'- Heat the pan, add Flora Cuisine andwhen it turns from creamy to clear you

can start frying.

8+2$9&'- Coat your veggies and roasties or brushany meats or joints with Flora Cuisine

before roasting.

:2,&'- Simply swap your butter/oil forFlora Cuisine, using the measurement

conversion table to the right.


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With 45% less

saturated fat than olive oil,

Flora Cuisine can help make

mealtimes that little bit healthier.

And thats why all of the mums

in our recipe book have used

it in their dishes!

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Everyday Easy 13


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1 In a large bowl, mix togetherthe diced courgette, greenpepper, red onion, tomatoes,spring onion, chillies,sweetcorn, grated potatoes,peas, garlic and mint and mixtogether thoroughly.

2 Season with salt and blackpepper. Break in the eggs,add in the flour and mix.

3 Heat the Flora Cuisine ina heavy-based frying pan.Add in 34 large separatespoonfuls of the mixture

into the pan, forming 34fritters. Fry over mediumheat for around 2 minutesuntil set and golden-brown,then turn and fry for 2minutes to brown the otherside. Reduce the heat andfry for 35 minutes more tomake sure the centres are

cooked through. Removeand keep warm.

4 Repeat the process, fryingthe remaining fritters inbatches as above, until all thefritter mixture has been used.

Each serving contains:

of an adults Guideline Daily Amount (GDA)*

FAT SALTSUGAR SATURATESCALORIES

203

10%

4.4g

5%

6.6g

9%

1.2g

6%

0.8g

13%

Healthy VeggieFave Frittersby Amina Ahmad

COOK

MINS*

PREP

MINS

SERVES

PEOPLE10-12 15-20 10

2 courgettes, finely diced1 green or red pepper,

finely diced1 red onion, finely diced3 ripe tomatoes, finely diced23 spring onions,

finely chopped2 red chillies (optional),

finely chopped

Sweetcorn kernels, scrapedfrom one cob of sweetcornor a handful of cannedsweetcorn, drained

2 medium potatoes, gratedA handful of frozen

peas, thawed1 large garlic clove, crushed10 mint leaves, finely shreddedSalt and pepper4 medium eggs200g plain flour2 tbsp Flora Cuisine

*PER BATCH (PLUS 3040 MINS IN TOTAL)


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1 Heat the Flora Cuisine in anon-stick frying pan. Addonion and fry, stirring untilsoftened. Add in chickenthighs and fry, stirring, for5 minutes.

2 Add the chopped tomatoesand curry paste to the fryingchicken and cook for 20minutes, stirring nowand then.

3 Meanwhile, bring a pan ofwater to the boil. Add in thesweet potato and boil until

tender. Drain.

4 Add the drained sweet potatoto the chicken curry, mix inand heat through. Stir in thenatural yogurt.

5 Serve with rice.



FAT SALTSUGAR SATURATESCALORIES409

20%

13.6g

15%

17.7g

25%

3.5g

18%

1.1g

18%

Sweet Potato andChicken Curryby Sarah Rowley

COOK

MINS

PREP

MINS

SERVES

PEOPLE4 8-10 30

2 tbsp Flora Cuisine1 red onion, chopped4 large boneless and skinless

chicken thighs, halved400g tin chopped tomatoes3 tbsp masala curry paste

500g sweet potatoes, peeled,chopped into cubes and placedin water with a squeeze of lemon

juice or dash of vinegar toprevent discolouring

100ml low fat natural yogurt


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Greek LemonRoast Potatoesby Gwen Bramwell

COOK

HOURS

PREP

MINS

SERVES

PEOPLE4-6 10 1.15-1.30

1kg potatoes, chopped intolarge cubes

4 tbsp Flora Cuisine

Juice of 1 lemon4 cloves of garlic, sliced thinly1 tsp dried oregano

1 Preheat the oven to gas mark6/200C/180C fan/400F.

2 Mix together all theingredients, coating thepotatoes well in the

Flora Cuisine, and placein roasting tray.

3 Roast in the oven for 45




296

15%

1.6g

2%

11.9g

17%

1.2g

6%

0.2g

3%

minutes, then turn thepotatoes and roast for a further3045 minutes until golden-brown. Check the potatoesnow and then to make surethat there is enough moisture

in the roasting tray, adding alittle more Flora Cuisineif needed.

4 Serve with roast chickenor roast lamb.

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447

22%

22.7g

25%

18.8g

27%

3.0g

15%

1.5g

25%

Sticky SalmonNoodlesby Kayleigh Hackett

COOK

MINS

PREP

MINS

SERVES

PEOPLE4 10 10-15

3 tbsp reduced salt soy sauce2 pieces of stem ginger in

syrup, finely chopped1/2 cup syrup from stem

ginger jar or honey1 red chilli, deseeded and

finely slicedZest and juice of 2 limes4 even-sized salmon fillets,

skin on1 tbsp Flora Cuisine250g stir-fry veg of your

choice, finely chopped2 packets of straight to wok,

free range egg noodles

Lime wedges and toastedsesame seeds, togarnish (optional)

1 Mix together the soysauce, stem ginger, ginger

syrup, chilli, lime zest andjuice in a large frying pan.Gently heat through over alow heat.

2 Add salmon fillets, skin side-down to the liquid. Bringthe liquid to the boilso thatit begins to reduce. After 5minutes, turn the salmon

over and continue to cook fora further 3 minutes.

3 Meanwhile, in a separatewok, add in the Flora Cuisineand heat through. Add in the

vegetables and stir-fry untiljust tender.

4 Add the straight to wokegg noodles to the wokand fry until heated through,mixing them well withthe vegetables.

5 Divide the noodle mixtureamong 4 plates and top eachserving with a piece of stickysalmon. Garnish each portionwith a wedge of lime andtoasted sesame seeds.


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Spiced Sea Bass withCrushed New Potatoes & Green Beansby Celina Mann

COOK

MINS

PREP

MINS

SERVES

PEOPLE2 15 15-25



FAT SALTSUGAR SATURATESCALORIES414

21%

5.9g

7%

21.8g

31%

2.4g

12%

1.4g

23%

200g new potatoes120g green beans4 star anise1 tsp fennel seeds1 tsp peppercorns4 cardamom podstbsp coriander seedsSalt2 sea bass fillets

2 tbsp Flora CuisineJuice oflemon1 tbsp of chopped parsley

1 Bring a large saucepan ofwater to the boil. Add in thenew potatoes and boil for 15minutes until tender, addingthe green beans to the samepan after 10 minutes; drain.

2 Meanwhile, using a pestleand mortar or electricgrinder, finely grind together

the star anise, fennel seeds,peppercorns, cardamom pods

and coriander. Spread the spicemixture out on a large plate.

3 Season the sea bass fillets withsalt and thoroughly coat thefillets in the spice mixture onboth sides.

4 In a large, non-stick fryingpan heat 1 tbsp Flora Cuisine.

Add in the spiced sea bassfillets and fry for 3 minuteseach side. Add in lemon juice.

5 Using the back of a fork, lightlycrush the cooked new potatoes,mix with the remaining FloraCuisine and season with salt.

6 Sprinkle the sea bass with

parsley and serve with thecrushed potatoes andgreen beans.

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Baking 39


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Little Chefs 48


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Apple Cakesby Sian Hallewell

COOK

MINS

PREP

MINS

MAKES

CAKES12-18 10 12-15

115ml Flora Cuisine115g self-raising flour115g caster or

muscovado sugar1 tsp ground cinnamon2 eggs2 dessert apples, cored and

chopped into small chunks

1 Preheat the oven to gas mark5/190C/170C fan/375F.

2 Mix together the FloraCuisine, flour, sugar andcinnamon. Break in theeggs and mix togetheruntil smooth.

3 Fold chopped apples intothe cake mixture. Divide

among cupcake cases,remembering not toover-fill them.



FAT SALTSUGAR SATURATESCALORIES28214%

32.6g36%

13.0g19%

2.1g8%

1.2g20%

4 Bake in the oven for 1215minutes. The cakes areready when they springback when lightly touchedwith a finger.


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let s get cooking! by flora

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