redcar & cleveland council (2)

15Fifteen healthy

recipes for you!

Cooking healthy meals shouldn't betroublesome and costly. So hereare 15 quick, simple and cost-effectiverecipes for you to recreate time aftertime.

Written by Health Improvement team

COOKING HEALTHY MEALS| ISSUE NO. 1 REDCAR & CLEVELAND COUNCIL

REDCAR & CLEVELAND COUNCIL COOKING HEALTHY MEALS| ISSUE NO. 1

about

We understand that today we all face challenges, that therenever seems to be enough hours in a day and that eating

healthily might seem costly and time-consuming.

So that's why we have come together to create this minirecipe book for you to delve into when inspiration lacks, when

you need a little pick me up and when you need to bereminded that healthy eating is not all that challenging. Allthe recipes are quick, simple and very easy for everyone to

create with varying cooking skills. They are also verycost-effective and we have also come up with 10 top tips to

help you keep healthy, keep the costs down and to reallyutilise all the resources you have. Only basic equipment is

required for all the recipes including: microwave, oven, generalpots and pans, blender/food processor, trays and microwave

dishes.


savoury

cauliflower pizzaminted pea soup

butternut squash risotto

vegetable frittatavegetable chilli

basic tomato sauce


basic tomato sauce

Servings: 8Cost per batch: £1.53Cost per serving: 19p

INGREDIENTS1 garlic clove, crushed1 medium onion, finelychopped400g can chopped tomatoes1 tbsp tomato pureeChopped vegetables eg:peppers, mushrooms,sweetcorn, broccoli,courgette or peasDried mixed herbs, to tasteFreshly ground black pepper

METHODCook the garlic and onion,

covered in a little water on fullpower for 2 minutes.

2. Stir in the tomatoes, tomatopuree, vegetables, herbs and

seasoning..3. Cover and cook on full power

for 5-8 minutes, stirringoccasionally.

.Handy hint: If a smoother sauce

is preferred, blend or sieve thecooked sauce.

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butternut squashrisotto

Servings: 4Cost per batch: £4.12

Cost per serving: £1.03

INGREDIENTS1 onion, peeled and chopped1 garlic clove, crushed250g Arborio (risotto) rice700ml hot vegetable stock1 medium sized butternutsquash, peeled seeded andcut into small cubes1 red pepper, chopped100g peasGrated Parmesan cheeseOptional 6-7 fresh basilleaves

METHOD1. Cook the onion and garlic in a smallamount of water on full power for 2

minutes.2. Add rice and 500ml of stock to

onion mixture. Stir and cover, cook onfull power for 5 minutes.

3. Add cubed squash, cover and cook onfull power for 5 minutes.

4. Add pepper, peas and the rest of thestock. Cover and cook on full power for5 minutes – or until the vegetables are

tender.(if there is too much liquid in the

risotto, cook for a few more minutes,if too dry add some boiling water)5. Stir in the basil and cheese and

leave to stand for 2 minutes.

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minted pea soup

Servings: 6-8Cost per batch: £1.55Cost per serving: 22p

INGREDIENTS1 bunch spring onions100g frozen Peas100g potatoes, diced300ml vegetable stock1-2 tsp mint sauceSalt and pepper

METHOD1. Trim and chop the spring onions

2. Put the onions, peas, potatoes andstock into a large bowl. Cover and cook

for 10-15 mins, stirring once, untilvegetables are soft.

3. Leave to stand for 5 mins, thenpuree the soup in a blender or food

processor.4. Stir in the mint sauce and season to

taste..

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Vegetable frittata


INGREDIENTS

3 spring onions1 garlic clove250g cooked sliced potatoes55g fresh, frozen or tinnedpeas½ sweet pepper, chopped25g tinned sweetcorn4 medium eggs

Optional extras:Grated cheese, diced ham,sliced tomatoes.

METHOD1. Chop garlic, put in a microwavable

bowl with spring onions, sweetpeppers, add a little water and cook on

full power for 2 minutes.2. Put onion mixture in a round

medium deep dish such as a casserolelid. Layer sliced potatoes over onionand add peas and corn and optional

extras.3. In a separate bowl, beat together

eggs and pour over the potatoes andonion mixture. Sprinkle with cheese.Cook on medium power in 2 minute

bursts until set. Can be browned underthe grill for a few minutes.

4. Leave to stand for 2 minutes beforeserving with salad and crusty bread, or

use cold as a great lunchbox treat..

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vegetable chilliServings: 8

Cost per batch: £1.65Cost per serving: 21p

INGREDIENTS2 tbsp rapeseed oil2 onions1 red pepper150g carrot1 courgette100g mushrooms1-2 tsp chilli powder1 tsp ground cumin1 tsp oregano2 x 400g tin chopped tomatoes1 x 400g tin lentils in water1 x 400g tin mixed beans inwater1 tbsp tomato ketchup2 tsp sugar (optional)1 tsp saltCoriander to garnish

METHOD1. Heat the oil in a large pan, add

the onion and good for 8 – 10minutes until they start to

brown2. Add the red pepper, carrots,

courgette and mushrooms andcook for a further 10 minutes3. Next add the chilli powder,

cumin, oregano and tomatoes. Mix well, then cook for a further

10 minutes, stirring regularly.4. Add the lentils and beans with

their water, ketchup, sugar andsalt. Mix well and bring to agentle bubble. Add a lid and

simmer gently for 30 minutes,stirring regularly.

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cauliflower pizza

Servings: 2Cost per batch: 91p

Cost per serving: 45p

INGREDIENTS1/2 head cauliflower,coarsely chopped 1/2 cup shreddedItalian cheese blend 1/4 cup chopped freshparsley 1 egg 1 teaspoon choppedgarlic salt and groundblack pepper to taste

METHOD1. Place cauliflower pieces through the feeding

tube of the food processor using the grating blade; pulse until all the cauliflower is

shredded.2. Place a steamer insert into a saucepan and

fill with water to just below the bottom ofthe steamer.

3. Bring water to a boil. Add cauliflower, cover,and steam until tender -about 15 minutes.4. Transfer cauliflower to a large bowl and

refrigerate, stirring occasionally, until cool -about 15 minutes.

5. Preheat an oven to 230'c.6.Line a baking sheet with parchment paper

7. Stir Italian cheese blend, parsley, egg, garlic,salt, and pepper into cauliflower until evenly

incorporated. Pour mixture onto the preparedbaking sheet; press and shape into a pizza

crust.8 .Bake in the preheated oven until lightly

brown.

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dips

guacamolecucmber and mint

raita

tomato salsa


tomato salsaServings: 4


INGREDIENTS400g can of choppedtomatoes1 onion1 red chilliBunch of fresh corianderleavesSqueeze of lime juiceOlive oilSaltPepper

METHOD1. Finely chop the onion and chilli.

2. Heat a drizzle of olive oil in a panover a medium heat.

3. Add the onion and chilli to the panand cook until soft

4. Add the can of chopped tomatoes5. Simmer on a medium to low heatuntil the tomato juices are reduced.

6. Finely chop the coriander leaves andadd to the salsa along with a squeeze

of lime juice. 7. Season to taste.

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guacamoleServings: 4


INGREDIENTS4 mild red chilliHandful of fresh corianderleaves2 large ripe tomatoes1 spring onionSqueeze of fresh lime jucie3 ripe avocadosOlive oilSaltPepper

METHOD1. Peel and stone the avocados and

then crush until smooth2. Finely chop up the tomatoes, spring

onion and coriander leaves.3. Mix these into avocado along with a

light squeeze of lime juice.4. Lastly, finely chop the coriander

leaves, add this with a light drizzle ofolive oil and season with salt and

pepper to taste..

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cucumber andmint raita

Servings: 4Cost per batch: 88pCost per serving: 22p

INGREDIENTS250ml natural yoghurtHandful of fresh mintleaves1/2 cucumber

METHOD1. Spoon the yoghurt into a bowl.

2. Finely chop the mint.3. Finely chop the cucumber (leaving the

skin off or on - totally up to you).4. Add all the ingredients together and mix.

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sweet treats

custardfruit sponge pudding

chocolate and banana cake

flapjackdate and apricot bars

raspberry crisp pie


raspberry crisp pie


INGREDIENTSTo make the custard:3oz Corn Flour 1oz Sugar 1 pint Milk 1oz raspberryflavouring and redfood colouring

To make the topping: 1oz Margarine 1oz sugar 3oz cornflakes

METHOD1. Mix the cornflour (and cocoa if making

chocolate) with a small amount of the milkto make a paste.

2. Add to the rest of the milk and heat, andheat stirring constantly. (add raspberry

flavouring and colouring at this point)3. Cook until cornflour is cooked out (does

not taste powdery) and is quite a thickmixture. ( it will thicken more as it cools)

4. Pour into a container suitable for theoven and leave to cool.

5. Meanwhile, cream the margarine andsugar until light and fluffy.

6. Gently stir in the cornflakes, makingsure they are well coated.

7. Sprinkle on top of the custard mix8. Bake in the oven for approximately 10minutes or until it starts to turn golden

brown (oven gas 6, 200°c, 400°f).

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chocolate andbanana cake


INGREDIENTS120g self raising flour 120g caster sugar 120g margarine 60g cocoa powder 1 Large mashed banana2 eggs2 tbsp milk

METHOD1. Mix together all the ingredients until

smooth.2. Put paper cases onto a

microwaveable dish, close together toretain shape when cooking.

3. Put approx. 11/2 tbsp of mixture intoeach paper case.

4. Cook in the microwave on full poweron 1 minute bursts until cooked.

5. Remove from the dish and cool on awire rack..

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custardServings: 4

Cost per batch: 29pCost per serving: 7p

INGREDIENTS1 cup milk1 tbs custard powder3tsp sugar

METHOD1. Place the milk in a pan over medium

heat.2. Bring to almost boiling.

3. Mix together the custard powderand sugar, slowly whisk this into the

milk.4. Continue to whisk the custard until

it is thick..

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fruit sponge pudding


INGREDIENTS175g Stoned dates, chopped100g ready to eat driedapricots, chopped150ml water250g reduced fatmonounsaturated spread25g soft brown sugar175g plain wholemeal flour1tsp baking powder200g rolled oats

METHOD1. Mix margarine and sugar together

until creamy and light.2. Beat eggs together and add to

margarine and sugar. Mix a little at atime, beating well (if the mixture

separates beat in a tbsp. of the flour).3. With a spoon add flour and mix

together gently. Add milk..4. Put filling choice in the bottom of a

microwave safe bowl. Put spongemix on top of filling and spread out

evenly..5 Cook on full power for 4 minutes or

until appears set.6. Turn out of bowl and serve with

custard or yoghurt.

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flapjackServings: 16


INGREDIENTS1 large ripe banana100g low fat spread150g rolled oats40g raisins40g dried apricot30g hazelnuts15g 3 seed mix10g maple syrup

METHOD1. Preheat the oven to 160'c.

2. Mash up the banana.3. Melt down the spread and add allingredients together and mix until

thoroughly combined.4. Line a rectangular baking tin with

greaseproof paper.5. Spread it evenly out in the tray and

place in the oven for 15-20 minutesuntil golden brown.

6. Leave to cool in the tray for 10minutes until slightly cool, then gentlylift out of the tin and cut into squares.

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date andapricot bars


INGREDIENTS175g Stoned dates, chopped100g ready to eat driedapricots, chopped150ml water250g reduced fatmonounsaturated spread25g soft brown sugar175g plain wholemeal flour1tsp baking powder200g rolled oats

METHOD1. Place the dates and apricots in a

saucepan with the water and simmerfor 10 minutes until soft and the

mixture forms a paste.2. Melt the margarine and sugar in a

saucepan.3. Remove from the heat and stir in

the flour, baking powder and oats.4. Press half the mixture into the base

of a lightly greased 23x28cm or 9x11inch shallow tin.

5. Spoon the date and apricot mixtureover the top. Spoon the remaining oatmixture over to cover evenly and press

down.6. Bake in a pre-heated oven at 180°C350°F or gas mark 4 for 30 minutes

until evenly browned.7. Allow to cool in the tin for 10

minutes. Mark into 16 bars and coolcompletely on a wire rack.

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10Ten top tips


for cost-effective meals,understanding the 'trafficlight system' & healthy living


healthy living

'TRAFFIC LIGHT SYSTEM'

The majority of foods on the market today have the 'traffic light system' on thefront or back of the packet. This system allows consumers to make educatedhealthy choices whilst shopping. When out and about in the supermarket look outfor green, amber and red 'lights'. These colours indicate how much sugar, fat andsalt is in the product: green being low, amber being moderate and red being high.Choosing products with more green and amber than red 'lights' can help you havea better balance of diet. Also be aware that some foods such as avocados have ahigh amount of fat in them, however, this is good fat - but is still portrayed asmoderate-to-high amount on the 'traffic light system'.

USE YOUR FREEZER AS MUCHAS POSSIBLE

Using a freezer is one of the most cost-effective andtime saving things you can do when it comes down

to food. Prepare meals in bulk, allow to cool and thenpop in the freezer until needed. When time is limited

preparing in advance saves so much time, just popout the meal you want and defrost in the fridge

thoroughly the night before!


Our biggest tip is to plan ahead. Plan, plan, plan! Be organised,be ready and be prepared. Shopping lists are a great way tokeep on track what you are spending at the supermarket.There are so many temptations down every aisle, so resistthose temptations and stick to the list!

CREATE WEEKLY MEAL PLANS By creating weekly meal plans it can make your shopping trips

a lot easier and stop you from impulse buying at the localconvenience store for something for dinner.

THINK BEFORE YOU SHOP

CHECK YOUR CUPBOARDS

Always check what you already have in the cupboardsbefore going shopping. Many of us are guilty of notusing what we have in the house up before buyingmore food. Create dishes that use up these foods, beadventurous.


Bulk buying can be cheaper, however not always practical.For people living alone bulk buying can potentially be a bitwasteful, but for those living in a large household it canbe quite cost effective! Buy oats, nuts, seeds, beans andpulses in bulk, as these can be stored for a lengthy timeunder correct conditions.

KEEP WITH THE SEASONSIt’s cheaper to buy food when it is in season, especially fruit.It is also a lot more environmentally friendly – as seasonal

food often means local food..

BULK BUY IF YOU CAN

PANTRY BASICS

Develop an understanding at to what your staple basicsare for your individual and household diet preferences.Once you know your staple pantry basics, then shoparound and try and find them cheaper at varioussupermarkets around.


The Eatwell Guide shows how much of what we eat overall should come fromeach food group to achieve a healthy, balanced diet. It is not necessaryto achieve this balance with every meal but it is good practice to try to get thebalance right over a day or even a week.- Eat your 5- a-day: Fruit and vegetables should make up over a third of thefood we eat each day. Aim to eat at least five portions of a variety of fruit andveg each day. These can be fresh, frozen, tinned, dried or juiced (butjuiced/smoothies should be limited to 150ml a day)- Starchy food should make up just over a third of the food we eat and are themain source of energy in our diet.- Dairy foods are a great source of protein & minerals needed to keep healthy.- Eat some beans, pulses, fish, eggs, meat and other protein. Aim for at leasttwo portions of fish every week – one of which should be oily, such as salmonor mackerel.- Use unsaturated fats as these are healthier fats and include vegetable,rapeseed, olive and sunflower oils.- Eat high sugar and fatty food less often. - Drink plenty of fluids – the government recommends 6-8 cups/glasses a day

THE EATWELL GUIDE & REGULAR EXERCISE


It is very important to stay active and do regular physical activity.

To stay healthy, adults aged 19-64 should try to be active daily andshould do:

1) at least 150 minutes of moderate aerobic activity such as cycling orfast walking every week, and

strength exercises on two or more days a week that work all the majormuscles (legs, hips, back, abdomen, chest, shoulders and arms).

OR2) 75 minutes of vigorous aerobic activity, such as running or a game of

singles tennis every week, andstrength exercises on two or more days a week that work all the major

muscles (legs, hips, back, abdomen, chest, shoulders and arms). OR

3) A mix of moderate and vigorous aerobic activity every week. Forexample, two 30-minute runs plus 30 minutes of fast walking equates

to 150 minutes of moderate aerobic activity, andstrength exercises on two or more days a week that work all the major

muscles (legs, hips, back, abdomen, chest, shoulders and arms).

ONE WAY TO DO YOUR RECOMMENDED 150MINUTES OF WEEKLY PHYSICAL ACTIVITY ISTO DO 30 MINUTES ON 5 DAYS A WEEK.

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