ucd student cookbook 2010

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UCD Health Promotion Committee under the chairmanship of Vice President for Students Dr Martin Butler, sponsored the 4th Healthy Cooking Competition last academic year with the final in March. This year we again asked contestants to submit recipes for dishes that would result in balanced meals for students on a budget! Cooks Academy gave an excellent demonstration and included an interesting variety of dishes. We can report that all the dishes cooked were polished off by the hungry audience! Marianne Walsh, a nutrition expert in the Institute of Food and Health very kindly scored the Healthy Cooking Competition recipes and the winners were announced at the event.

The recipes in this cookbook comprise those chosen for the final along with some that just missed selection as well as some contributions from UCD staff and Cooks Academy. They all comply with the guidelines of being nutritious, with readily available ingredients and which can be cooked using minimal equipment. This edition also includes dietary tips on maintaining a healthy lifestyle as well as a glossary of interesting culinary terms. The generous sponsorship of this publication by UCD Commercial Office is much appreciated.

Ros McFeely

Student Adviser

Introduction

ContentsA-Z of Culinary Terms 4 Basic Nutritional & Lifestyle Advice 7 Food Pyramid 9 Equipment for Student Cooking 11 Some Budget Tips! 12 Food Safety 13

SoupsVegetable Soup 16Black Eye Soup 17Thai Spiced Butternut Squash Soup 18

Vegetarian DishesVegetable Curry 19Courgette & Carrot Chilli 20Cheesy Spanish Omelette 21Vegetarian Curry 22Mediterranean Vegetable and Feta fusion on a bed of Cous Cous 23Adaptable Shepherdess Pie 24 Vegetable Risotto 26 Yaki Soba 27 Spinach and Pumpkin Curry (or Butternut Squash) 28 Stir-fried vegetable Omelette 29 Spring Vegetable Pilau 30 Tomato and Basil Sauce 31

Fish Dishes Smoked Mackerel with a Lemony Lentil Salad 32 Seared Salmon Fillets with Puy Lentil Salsa 33

Meat DishesIrish Stew 34Chicken Chow Mein 35Savoury Mince 36Oriental Chicken Rice 37Pork Stir-fry 38Sesame and Pork Stir-Fry 39Classic Carbonara 40

Sweet DishesOranges with Saffron Yoghurt 42Flapjacks 43

Weights, Measures, Abbreviations and other terms 44Useful Websites 35 45

These are some of the editor’s favourites,

compiled when browsing “Food of the Western World”

by Theodora Fitzgibbon who was the Irish Times Cookery Editor for many years, probably before most of you were born! Her recipes still stand the test of time.

Ala carte: A menu term signifying that each item is priced separately.

Baste: To spoon either hot fat or other liquid over roasts to keep

them moist during cooking.

Cacciatore: Italian for “hunter,”

refers to food prepared “hunter-style,” with mushrooms, onions, tomatoes, various herbs and sometimes wine. Chicken cacciatore is the most popular dish prepared in this style.

Deglaze: after food (usually meat) has been sautéed and the food

and excess fat removed from the pan, deglazing is done by heating a small amount of liquid in the pan and stirring to loosen browned bits of food on the bottom. The liquid used is most often wine or stock. The resultant mixture often becomes a base for a sauce to

accompany the food cooked in the pan.

Entrée: in America, the term “entrée” refers to the main course of a meal.

In parts of Europe, it refers to the dish served between the fish and meat courses during formal dinners.

Filleted: means boned and usually refers to fish which has had its

bones removed.

Garam Masala: is the Indian name for

a mixture of freshly ground spices usually including cardamom, cloves, cinnamon, coriander, cumin, mace, ginger, turmeric and black pepper.

Hake: is a sea fish of the cod family and can be cooked like cod.

Indian Rice: refers to rice grown in India, the two main types of which are

Basmati and Patna.

Jajecznica: scrambled egg in Poland is a breakfast dish usually served

garnished with chopped chives

Katalu: a Turkish dish consisting of

aubergine and green pepper cubed, tomatoes cut in quarters, sliced green beans and okra (also called ladies’ fingers); all these ingredients are simmered in oil with garlic and chopped parsley.

Latte: Italian for milk and so our milky coffee gets its name!

Marinade: is a highly seasoned liquid in which meat, fish and

game is allowed to sit for several hours and which has the effect of flavoring and tenderising it.

Nuts: are edible kernels

enclosed in a hard shell. Nuts are very nutritious and many can be eaten raw. Some such as walnuts, almonds and peanuts produce oils that have distinctive flavours. Coconuts have a milky centre and are often used in curries. Nuts are used in both sweet and savoury dishes.

Oregano: or French Marjoram is a Mediterranean aromatic herb used

extensively in soups, stews and sauces. It was traditionally recommended as a tea to treat chest infections.

Parsley: is used as a garnish () for

fish, eggs, meat and vegetables. It is also used as flavouring in soups and sauces. Traditionally it was used as a tea to alleviate the symptoms of indigestion and rheumatism.

Quinnat Salmon: did you

know that when you eat tinned salmon, it is likely to be Quinnat as this is a common variety of Pacific salmon.

Ragù: is the correct term for Bolognese

Sauce. 250g of minced beef is browned with 125g chicken livers (optional), 1 finely chopped onion and garlic to which is added 1 finely chopped carrot, 1 celery stalk, 2 slices of bacon or ham, 1 tbsp tomato purée, pinch nutmeg, 1 cup of stock, ½ cup of white wine and seasonings (oregano, salt and pepper). This is brought to the boil and simmered until it is thick and creamy.

Sauté: To cook food quickly in a small amount of oil in a skillet or sauté

pan over direct heat.

Tortilla: is a thin pancake-like wafer

made from Masa which is a cornmeal and is used in Mexico in place of bread. A Tortilla when first made is known as a blandita. When it is stale it is fried in a little oil and it becomes a tostada; and when it is fried with a filling it becomes a taco!

A-Z of

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Culinary Terms

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Uva: is the Italian for grape. Uva di

corinto is a currant (currants are small seedless grapes that came originally from Corinth); Uva passa is a raisin (Raisins are sundried grapes); Uva sultane is a sultana (sultanas are white seedless grapes).

Vanilla: is a member of the orchid family, the pods of which are long

and sheath like thus giving its name (Vainilla is a Spanish word meaning little sheath). Vanilla essence is used as flavouring in baking. Much of the so called vanilla essence nowadays is not extracted from the vanilla pods but from vanilline, a synthetic product.

Waldorf salad: consists of

peeled, cored, diced apple mixed with equal amounts of celery; to this mix add mayonnaise and pecan or walnuts.

Xouba: a small Spanish fish similar in size

and taste to a sardine. Good on the BBQ.

Yogourt: milk to which Lactobacillus bulgaricus

has been added, which thickens the milk to a creamy curd which we now call yogourt. The Turks and Greeks claim themselves as the originators of yogurt but Prof Massal having isolated the bacterium in his laboratory in Geneva about 1870 and having passed on his technique to Prof Mechnikov in Russia can probably take the credit for its widespread popularity.

Zwetsch: is a fruit of the plum

family grown in Germany mainly for drying into prunes.

A-Z of Culinary Terms(continued)

Nutritional & Lifestyle AdviceNutrition

Your body needs a wide variety of vitamins and minerals to keep you healthy. Fish is a great source of these essential nutrients; it is naturally low in saturated fat, rich in easy-to-digest protein and packed with many of the essential vitamins and minerals necessary for good health. Omega-3 fats help to reduce your risk of heart disease and help to keep your brain healthy into old age. Vitamin D helps you to absorb the calcium from your food so it’s good for your bones, and the low-fat protein found in fish means you can help to keep cholesterol levels healthy. So when you add fish to your diet, you’re taking care of more than your looks! By eating fish you get protein, iodine, zinc, selenium, and vitamins B, A and D as well as the all-important omega-3.

A good night’s sleep!

All the nutrition in the world will be useless without giving your body enough rest to allow the nutrients to do their work. When you sleep your body gets busy repairing and rebuilding, so aim to be in bed by 10pm a few nights a week.

Glass of milk could accompany any dish for extra calcium.

Healthy exchanges are possible. For instance replace white toast, sausage and fried egg with the healthier option of brown toast, poached egg and grilled bacon.

Food Pyramid

The Food Pyramid balances foods in the amounts needed to ensure you are eating sufficiently for the lifestyle you are leading. The more active you are, the higher your energy needs will be. Energy should come from the breads, cereals and potatoes shelf and from the fruit and vegetable shelf i.e. the two bottom shelves of the pyramid.

Fats, biscuits, cakes, confectionary and high fat food snacks can be enjoyed as part of a healthy eating plan, but in limited amounts.

Foods that contain similar nourishment are grouped together and can be interchanged. This allows you flexibility of choice, and provides the variety you need for good health. Variety is the spice of life!

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Bottom Shelf: Breads, Cereals & Potatoes

2nd Shelf: Fruit & Vegetables

3rd Shelf: Milk, Cheese and Yogurt

4th Shelf: Meat, Fish, Alternatives

5th Shelf: Sparingly

,

BoTToM SHeLF Breads cereals and potatoes

Choose at least 6 or more of the following each day:

1 bowl of breakfast cereal • or1 slice of bread • or3 dessertspoons cooked pasta/rice • or1 medium potato - boiled or baked •

Note: If physical activity is high, up to 12 servings may be necessary

2ND SHeLFFruit and vegetables

Choose at least 5 or more of the following each day

½ a glass of fruit juice • or3 dessertspoons of cooked vegetables •or salad orBowl of homemade vegetable soup • or1 medium sized fresh fruit • or

3 dessertspoons cooked fruit or tinned fruit (preferably in own juice)

3rD SHeLFMilk, cheese and yogurt

Choose any 3 each day:

1/3 of a pint of milk • or1 carton of yogurt • or1 oz Cheddar/Edam/Blarney cheese •

Note: Choose low fat choices frequently

4TH SHeLFMeat, Fish and alternatives

Choose any 2 of the following each day

2oz cooked lean meat or poultry • or 3oz cooked fish • or 2 eggs (not more than 7 per week) • or9 dessertspoons cooked peas/beans • or 2oz Cheddar type cheese (preferably •low fat) or3oz nuts (not suitable for young •children)

5TH SHeLF To be used very sparingly

Oils and fats• Use about 1oz low fat spread/low fat butter or ½ oz margarine or butter each day. Use oils sparingly.

Sugars, confectionary, cakes, biscuits •and high fat snack foods If you drink or eat snacks containing sugar, limit the number of times you take them throughout the day. Eat high fat snacks in only small amounts, and not too frequently. Choose lower fat, sugar free alternatives.

Alcohol• In moderation, preferably with meals and have some alcohol free days.

Food Pyramid

Suggested amounts to eat from each shelf

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Basic equipment for Student Cooking

The table below contains suggestions for equipment that will make your cooking easier and more enjoyable. In addition, if you have the cash (approx € 30) or can persuade your fellow students to share, invest in an electric hand-held blender. It is terrific for blending soups and sauces. A small food processor will also help you speed up many preparation jobs.

Cooking Utensilslarge & small non-stick frying pans wire whisk2 Medium sized pots vegetable peeler1 large pot for cooking pasta/rice measuring cups/ spoons2 spatulas cutting board1 cooking spoon garlic press1 can opener salad spinner1 sharp cutting knife mixing bowls

Handy ingredients to have in your kitchen cupboard

Fresh/tinned Dry Basil Basil OreganoGarlic Black pepper (Ground) PaprikaParsley Chili powder PeppercornsGinger Cloves RosemaryTomato paste Coriander SageTins of tomatoes Cumin SaltTins chickpeas Curry powder TarragonKidney beans Dill ThymeRice noodles Pasta shapes Rice

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Some Budget Tips!

Always make a list before going shopping. That way you are less likely to impulse shop

Budget: Work out how much you’re going to spend on food each week and then stick to the budget. There is no sense in T-bone steaks for dinner in September and sliced pan by Christmas! Processed food and takeaways are expensive. You can dine in style if you buy fresh ingredients and cook yourself

Compare prices: Remember to shop around. You may find the shop nearest to you is charging you for the pleasure of being close by. A short walk away may result in substantial savings. So know what to shop for and where. Sharing the cooking will also result in savings and its much more sociable to prepare, cook and eat together!

Don’t forget those carbon footprints. If you can buy local produce in season you will be doing yourself and the environment a favour!

economise - cook in batches. It’s much more economical to cook a larger quantity but you don’t have to eat the same thing every day! After cooking, cool the food quickly (within one to two hours), then freeze in serving-sized portions. Make sure you reheat the food until it’s piping hot all the way through.

Food goes off so cut down your waste by using up what you buy and freeze what

you don’t need.

Food Safety

Please take it seriously

Hand washing before cooking.

Do get into the habit of washing your hands before you start to cook. If you are entertaining some friends they won’t be impressed by your efforts to poison them if they are ill after your cooking.

Crimes against hygiene

Some people think that having piles of dirty dishes in the sink and eating foods of dubious safety is an essential part of the student experience. But if you don’t think a bout of food poisoning is going to enhance the semester, here are a few of the safety corners you can’t afford to cut:

Leftover takeaways

If you really want to, there’s nothing wrong with eating a bit of leftover pizza or curry for breakfast, as long as it’s been kept in the fridge. But you mustn’t eat it if it’s been left out at room temperature overnight. In the right conditions, one bacterium could multiply to thousands of millions in twelve hours. Remember to cool leftovers within one to two hours and then put them in the fridge. If you reheat them, make sure they are piping hot all the way through.

‘Use by’ dates

‘Use by’ means exactly that. There really isn’t any leeway - once the ‘Use by’ date has been and gone, you just can’t be sure the food is safe to eat. If you chance it, it could make you ill. ‘Best before’ dates are used on less perishable foods. Once this date has passed the food might not have such a good taste or texture, but it’s unlikely to make you ill.

Mouldy food

Once you spot some furry growth on food, don’t be tempted to cut that bit off and eat what’s left. Moulds and other fungi produce invisible toxins, which can penetrate the rest of the food and make you ill. So, if a food has gone mouldy it’s safest to bin it.

Food on the f loor

Floors aren’t clean, so any food that is dropped on the floor - even if it makes contact for just a fraction of a second - could be covered in dirt and bacteria when you pick it up. So, if your proverbial toast lands buttered side down it belongs in the bin!

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Recipesrecipes

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Black eye Soup

Submitted by Gian Luca Negri. PhD student. 3rd prize, Soup category, Healthy Cooking Competition

Ingredients

400g of dried black eye beansSalt and pepper4 potatoes 3 cloves of garlic 1 large brown onion 10 leaves of sage 4 tbs of olive oil 200g of long grain rice

Instructions for Cooking

Put the beans in a bowl, cover with warm water and add a tea spoon of baking 1. soda.

Peel and dice the onion, peel and dice potatoes. Peel and mince garlic. 2. Wash sage leaves. 3. Drain off beans water and rinse them. 4. Put all ingredients (except rice) in a pot; add cold water till it covers the 5. ingredients.

Boil until the beans are almost ready (usually 30 min), then add the rice. Boil 6. for another 15 mins and serve.

Note: Black eyed beans are particularly handy because they are one of the few beans that do not need soaking before cooking.

Laura O’Shea. Arts. 2nd prize in soup category UCD Healthy Cooking Competition

Vegetable Soup

Ingredients


Wash, peel and dice carrots, turnips and parsnips. Wash and chop leaks, chop 1. onion and slice mushrooms. Skin and chop tomatoes.

Heat the oil in a large saucepan and gently fry onion and mushrooms.2. Add carrots, turnips, parsnips and leeks and fry gently.3. Stir in the flour to absorb fat, gradually stir in the milk4. Add stock and bring to boil, stirring continuously.5. Add tomatoes, salt and pepper.6. Cover saucepan and simmer gently for about 45 minutes. 7.

Note: Preparation time about 15 mins. Allow 45 minutes cooking time

3 carrots1 turnip

1 parsnip1-2 leeks

1 onion8 mushrooms

3 tomatoes/1 tin of tomatoes

1 teaspoon vegetable oil2oz/50g flour¼ pt/150 milk

Salt and pepper 2 chicken/vegetable stock cubes dissolved in

1 ¾ pts/1 litre of water

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Thai Spiced Butternut Squash Soup

Ingredients

1 Onion, chopped2 tsp freshly grated ginger

2-4 cloves garlic, crushed/finely chopped 1 lime

1kg Butternut Squash, cubed 600ml vegetable stock

Potatoes, peeled and cubed Splash soy sauce

1 can light Coconut Milk 1 tablespoon Thai red curry paste


Lightly sauté onions and garlic and potatoes, then turn on a low heat and sweat 1. for about 10mins, or until potato becomes more tender, but don’t let them brown

Add the butternut squash, curry paste and ginger and stir to coat all the 2. vegetables with the spices

Add the stock and simmer slowly until the squash is soft3. Remove the saucepan from the heat to liquidise with a blender; then add in the 4. coconut milk, lime juice, soy sauce, pepper, salt and sugar to taste.

Lovely served with chopped coriander, a sprinkling of toasted pumpkin seeds 5. and crème fraiche!

Submitted by Aileen Egan. Medicine. 1st prize, Soup category. UCD Healthy Cooking Competition

Vegetable Curry

Ingredients


Prepare the mixture of vegetables. Wash them and chop into cubes. Place in a 1. saucepan.

Add the apple, beans, lemon juice, coconut, sultanas, brown sugar and chutney.2. Heat the oil and fry the onion until it is soft.3. Stir in the curry powder and flour and cook for 3 minutes. Add to stock and 4. mix well.

Bring to the boil. Add this to the mixed vegetables and season.5. Simmer for 10 minutes. Reduce heat and cook slowly for another 35 minutes.6. Serve with rice or pasta. 7.

Note: Use brown rice/whole-wheat pasta for extra fibre. Preparation time is approx 30 mins. and allow 45 minutes cooking time.

Laura O’Shea – Arts. Healthy Cooking Competition finalist

1 dessertspoon vegetable oil 1 chopped onion1 or 2 apples, cored and peeled1 teaspoon curry powder1 teaspoon flourSalt and pepper1pt/575ml stock (2 stock cubes dissolved in 1pt/575ml boiling water).

1lb/450g mixed vegetables (mushrooms, carrots, celery, etc.)1 dessertspoon coconut1 teaspoon sultanas1 teaspoon brown sugar1 teaspoon lemon juice1 tin peas/beans1 dessertspoon chutney (optional)

20 21Submitted by Elaine Lavery. Business & Law. 1st Prize overall and 1st in Vegetarian category, Healthy Cooking Competition

Courgette & Carrot Chilli

Ingredients


Heat the oil in a medium sized saucepan. 1. Add the onion and cook for 5 mins, or until soft but not browned. 2. Add the spices and the garlic and stir for 1-2 mins. 3. Add the courgettes and carrots, stirring briefly. 4. Add the tinned tomatoes and add a splash of water to make a wet consistency. 5. Cover the pan and bring the contents to the boil. Reduce to a simmer and cook 6. for 15 minutes or until the vegetables are just al dente (you don’t want them to overcook).

Add the beans, sugar and seasoning to taste. Give a final good mix and serve 7. over fluffy basmati rice.

Note: For added indulgence, serve with guacamole and sour cream.

Laura O’Shea, Arts. Joint 3rd Prize in Vegetarian category Healthy Cooking Competition

Cheesy Spanish omelette

Ingredients

1 dessertspoon of sunflower oil 2 dessertspoons of chopped parsley2 onions chopped 2 large potatoes boiled and chopped1 red pepper (deseeded and chopped) 4 ozs of grated cheddar4 eggs Salt and pepperInstructions for Cooking


Heat 1 dessertspoon of oil in a frying pan.1. Add the onions and cook until soft.2. Add the red pepper and cook for 5 minutes3. Beat the eggs in a bowl and add the salt and pepper.4. Stir the potatoes, parsley and fried vegetables into the egg mixture5. Pour the egg mixture into the heated frying pan and spread evenly to the edge6. Cook for 5 minutes until the egg mixture comes away from the side of the pan.7. Turn the omelette to cook the other side in the pan and sprinkle the cooked side 8. with grated cheddar cheese which will melt on top.

1 large onion, diced1 tbsp olive oil

1 tsp freshly ground cumin1 tsp freshly ground coriander

2 tsp chilli powder2 cloves garlic, crushed

2 courgettes, diced6 carrots, diced2 tins tomatoes

1 tin kidney beans, drained and rinsed1 tbsp brown sugar

Salt and pepperBasmati rice to serve

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Vegetarian Curry

Ingredients

1 Cooking Apple (chopped) Onion (1 large/2 small)

1-2 Tbls Medium Curry Powder1 carrot (chopped)

Green BeansPeppers

1 Tin tomatoesChutney

Sweet-corn


The onion and apple are chopped and added to a pan at medium heat. Allow to 1. cook for about 5 minutes as they soften.

Add in the curry powder (1-2tablespoons depending how hot you want it) 2. Add the rest of the vegetables in descending order of hardness (carrot, green 3. bean, pepper and sweet corn) and allow to cook for 5 minutes

Add the can of tinned tomatoes and a spoon of chutney. Stir and simmer for 10 4. minutes.

Roisin O’Higgins, Food Science. 4th prize, Vegetarian Category Healthy Cooking Competition

Submitted by Ronan McGovern - Mechanical Engineering

Mediterranean Veg & Feta fusion on a bed of Cous CousIngredients


Dice the aubergine and courgettes into half-1. inch cubes, keeping each separate.

Transfer diced aubergine to saucepan, season 2. with salt and mix in 1 teaspoon olive-oil.

Cover with lid and cook at a medium heat, 3. allowing to steam rather than fry. Stir occasionally.

Meanwhile, juice the lemon and set aside.4. Dice feta into small quarter inch cubes and set 5. aside.

Wash, dry and cut the basil, parsley and mint 6. finely.

After approximately 5 minutes, add the diced courgette and herbs to the 7. sauce-pan, re-cover and continue to cook gently for a further 10 minutes.

Slice each tomato into eight segments. Fry (without oil) for 1 minute using 8. a hot non-stick frying pan, turning each segment over half-way through. Alternatively, tomatoes can be cooked simultaneously with the courgettes.

Once vegetables are tender, transfer them to a serving dish; add the feta, 9. tomatoes, lemon juice and 1½ tablespoons of extra-virgin olive oil. Season with pepper and mix together.

2 medium courgettes 1 aubergine1 lemonFresh basilFresh mint

Fresh parsley50g Sunflower seeds75g raisinsVegetable stock cube 500g Couscous

4 ripe tomatoes125 g fetaSalt/pepper/olive oil

Couscous accompaniment

Dissolve a vegetable stock 1. cube in slightly more than a pint of water and bring to the boil.

Remove from heat and 2. pour in the dry couscous and raisins.

Cover and leave to 3. stand for 5 mins before separating the grains gently using a fork.

Stir in sunflower seeds.4.

24 25 Submitted by Dru Marsh. PhD student. Joint 3rd Prize, Vegetarian category, Healthy Cooking Competition

Adaptable Shepherdess Pie

Ingredients


If you have access to an oven, put it on 180 degrees C (note: this recipe usually 1. warms the house for a few hours)

Place Potatoes in pot and cover with cold water, bring to boil, cook (15 mins or 2. so) - mash, add a little butter, milk and season well, set aside (peeling spuds is optional – tastes just as good with peel on)

In a large saucepan soften chopped garlic, onions and chilli (if one likes) for 3. about 5 mins in a little olive oil

Add sliced mushrooms and sliced bell pepper for another few mins or until 4. they soften stirring often – add dried mixed herbs (especially thyme and a few bay leaves)

Add grated carrot and stir often until carrots soften (another few mins)5. Add can of chopped tomatoes, cup of stock, can of kidney beans or chick peas, 6. can of lentils, spoon of marmite (trust me), and any other sauce/seasoning that takes your fancy – mix thoroughly – simmer covered for about 15 mins (or 20 mins if preparing without an oven)

6 large potatoes (or parsnip or squash or sweet potato cooked and mashed!) Few cloves of garlic 1 large onion Chilli – optional – use to taste Dried herbs (esp. thyme) Handful of mushrooms 3 carrots 1/2 bell peppers Can of red kidney beans (or chick peas or butter beans or any canned legume)

Can of tomatoes 1 Can of lentils (any type) 1 Cup of stock (veggie or chicken) 1 Tbls of marmite (or vegemite) – optional but divine – alternatively use Worcestershire sauce or soy sauce (or use a bit of all of the above) 1 Handful of grated cheese (and/or weetabix or toasted soda bread if you have access to an oven

If preparing without oven, spoon hot mashed potatoes on top, sprinkle with 7. cheese and serve. Or If preparing with access to an oven, transfer mix to oven proof dish (ideally do all of the above in a pan that can go in oven), spoon mashed potato on top, smooth with a fork to form a continuous layer and sprinkle any or all of the follow combinations over the potato: grated cheese, crushed weetabix/cornflakes, a crushed piece of toasted soda bread

Bake for about 20 mins to half an hour or until top is golden brown and then 8. serve!

Notes:

Leftovers make a great lunch

Use any vegetable you have handy

If you buy dried beans/chick peas/lentils etc you will not only help the environment, but you’ll save a fortune – legumes can be bought very cheaply in large quantities from Asian and Indian grocers

Tip when serving – scrape off and scoop out the portion of potato you want to eat first, then scoop out the vegetables and broth underneath – much less mess and looks better on the plate

Finally – play around with the seasonings and vegetables – it’s a very adaptable recipe – so raid your fridge for ingredients before you head to the supermarket

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Vegetable risottoIngredients

10oz/280g rice ½ pt/275ml stock (or 2 stock cubes dissolved in ½ pt/275ml boiling water)

Cooking oil½lb/225g bag of frozen peas

6 mushrooms, chopped1 finely chopped onion1 can of kidney beans

1 green pepper, finely chopped1lb/450g tin tomatoes


Rinse rice and cook in stock for 10 minutes.1. Heat the oil. Fry the chopped onion, mushrooms and pepper in the oil for 5 2. minutes.

Add the frozen peas, kidney beans and tomatoes to the fried vegetables and 3. heat gently.

Stir in the rice and cook for 10 minutes until the liquid has been absorbed.4. Serve with garlic bread and side salad.5.

You could use brown rice for extra fibre.

Preparation time is about 20 mins. 20 minutes cooking time

Submitted by Laura O’Shea. Arts. Healthy Cooking Competition finalist

Yaki Soba

Ingredients

100g/4oz Noodles (whole-wheat preferably, but any type will work)½ cup oyster sauce 2/3 cloves garlic1/3 cup water 50g mushrooms, roughly chopped1tbsp salt 1 red pepper, sliced1 tbsp sugar ½ head broccoli, broken into small florets2 eggs (lightly beaten) 5-6 baby corn, sliced 1 cup Chinese cabbage, finely chopped 5 spring onions, chopped


Boil the noodles according to the instructions on the packet. Strain and set 1. aside.

In a small saucepan bring to the boil, oyster sauce, water, salt and sugar. Leave 2. on a low heat and cook for 10 mins

While the sauce is cooking, chop the broccoli, Chinese cabbage, baby corn, 3. spring onions, and onion and set aside in a large bowl. Chop the pepper and garlic and set aside.

Take the saucepan off the heat and combine it with the chopped vegetables in 4. the bowl and toss. Add the noodles and toss again.

In a large very hot frying pan or wok, add about two tablespoons of vegetable 5. oil and stir-fry the pepper and garlic for about 1 minute.

Add the noodles and vegetable mix and cook for another 2 minutes until 6. cooked through, then add the eggs and cook for a further minute.

Serve in a big bowl and enjoy! 7.

Submitted by Aileen Egan. Medicine. Healthy Cooking Competition finalist

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Spinach & Pumpkin Curry (or Butternut Squash)

Serves 4

Ingredients


Peel the squash or pumpkin, discard the seeds, and cut the flesh into 3cm 1. pieces.

Heat the ghee or oil in a large saucepan, and cook the onions until lightly 2. browned. Add the garlic, ginger, chillies and spices. Cook, stirring, until fragrant.

Add the squash (or pumpkin) pieces and coconut milk, and cover and simmer 3. for 20 minutes, or until pumpkin is just tender.

Add spinach, curry leaves and coriander; simmer until spinach is just wilted. 4. Just before serving, sprinkle with the flaked almonds.

Cooks Academy

500g butternut squash (or pumpkin) 2 tbsp ghee or sunflower oil 2 medium onions, sliced 2 cloves garlic, crushed 1 tsp fresh ginger, grated 1 green chili, sliced thinly 1 tsp ground coriander 1 tsp ground cumin

1 tsp black mustard seeds ½ tsp ground turmeric 200ml coconut milk 150g baby spinach, chopped roughly 3 curry leaves, torn 2 tbsp fresh coriander, chopped 1 tbsp flaked almonds, toasted

Stir-fried vegetable omeletteServes 1

Ingredients

1 small aubergine, cut into chunks1 red chilli, diced2 tbsp sesame oil75g/2¾oz tofu, cut into small cubes1 tbsp sesame seeds1 tbsp soy sauce1 lime, juice only

Ingredients: for the omelette 3 free-range eggs50ml/2fl oz coconut milk1 tbsp sesame oil1 tbsp soy sauce

Instructions for cooking

Cook the stir-fried vegetables, by heating a wok and adding the sesame oil, 1. chilli and aubergine.

Cook for three minutes and add the reminder of the ingredients and cook for a 2. further minute.

Prepare the omelette by mixing all the ingredients for the omelette together in a 3. bowl.

In a medium-sized non-stick frying pan place the egg mixture into the pan and 4. cook for two minutes over a medium heat.

Add in the stir-fried vegetables and fold the omelette over, cook for a further 5. minute and serve.

James Tanner (Ready Steady Cook)www.bbc.co.uk/food/recipes

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Spring Vegetable PilauServes 4

Ingredients

1 tbsp olive oil 1 onion, chopped

300g basmati rice 700ml vegetable stock

100g asparagus, cut into 2 cm chunks large handful of peas, fresh or frozen

large handful of beans, fresh or frozen 1 courgette sliced

small bunch of dill, chopped 100g feta cheese


Heat the oil in a frying pan and cook the onion for 5 minutes until soft. Tip in 1. the rice, pour over the stock and stir. Bring to the boil, then lower the heat to a simmer, cover and cook for 7 minutes.

Add the vegetables to the pan, cover and let them steam for 5 minutes. Take 2. the pan off the heat and leave to stand covered for another 2 minutes.

Stir in the dill and feta and serve hot. 3.

Cooks Academy

Tomato & Basil Sauce Serves 6

Ingredients

3 tbsp extra virgin olive oil1 large onion, chopped2 garlic cloves, crushed3 x 400g cans of chopped tomatoes¼ - ½ tsp dried chilli flakes2 tsp balsamic vinegar2 tsp sugar1 large handful basil leaves, torn into small piecesSalt and freshly ground black pepperGrated parmesan cheese, to serve


Heat the oil in a saucepan and gently cook the onion and garlic until softened1. Stir in the tomatoes, chilli flakes, balsamic vinegar and sugar. Bring to a 2. simmer and cook slowly for 45 minutes-1 hour.

Stir in the basil and season with salt and pepper. This can be left chunky or 3. blended in a food processor for a smooth sauce.

Serve spooned over cooked pasta with plenty of parmesan cheese.4.

www.bbc.co.uk/food/recipes

32 33

Seared Salmon Filletswith Puy Lentil Salsa

Serves 4

Ingredients


Make the salsa: strip the leaves off the coriander stalks and reserve them for 1. later. Then tie the stalks together with a small piece of string, pop them into a medium saucepan along with the lentils and add 225 ml (8fl oz) water but no salt at this stage. Bring everything up to a gentle simmer and simmer, covered, for 30-35 minutes or until the lentils are tender but still have some bite and retain their shape. The water will then have been absorbed.

Make the tomato concassé: skin the tomatoes by pouring boiling water on 2. to them. After 1 minute remove them and slip the skins off, then halve and squeeze out the seeds. Chop the flesh into small pieces.

After that chop the onion, chilli and coriander leaves very small and keep all 3. this aside, covered with clingfilm, until needed.

When the lentils are cooked, discard the coriander stalks and empty the lentils 4. into a bowl and, while they are still warm, toss them in the lime juice and olive oil. Add the seasoning and taste to make sure you add enough. Now add the rest of the prepared salsa ingredients. Mix well, cover and leave in a cool place.

To cook the salmon: wipe the fillets as dry as possible with kitchen paper and 5. season them. Heat the oil in a good solid frying pan with the heat turned up to the highest setting. When it’s very hot, add the salmon, keeping the heat set at high, and give the fillets 4-5 minutes, then turn them over and cook for a further 3-4 minutes. Drain them on kitchen paper and serve with the salsa and lime slices.

Cooks Academy

4 salmon fillets weighing 175 g each, skinned and pin boned 2 tablespoons olive oil

75g puy lentils 15g fresh coriander

2 large tomatoes, concassé (skinned, deseeded & chopped)

½ small red onion 1 red chilli, halved and deseeded

juice 1 lime 3 tablespoons olive oil

salt and freshly milled black pepper To garnish: lime slices

Smoked Mackerel with a Lemony Lentil Salad

Ingredients


Prepare Vegetables1. Heat the oil over a large pan.2. Cut aubergine into wedges and season with a little salt and 3. pepper. Heat a pan until smoking hot, then add the aubergine and cook until starting to 4. soften.

Add the onions, garlic, carrot, red pepper lemon zest and juice to the pan then 5. sweat and stir for 5 minutes.

Add the tinned lentils, parsley and tomatoes.6. Season to taste with salt, black pepper and a pinch of sugar to balance the 7. acidity of the tomatoes.

Flake in the mackerel fillets, warm through and serve with the whole-wheat 8. seeded bread.

Fionnghaile comments: “as students we need to eat brain food; the oily fish, in this dish is a perfect pre exam lift as it boosts the functioning of our brain cells. It is full of veggies, pulses and whole grains filling you up and getting your 5 a day!”

Submitted by Fionnghaile Nixon. Medicine. Winner of the fish category, UCD Healthy Cooking Competition

4 fillets of smoked peppered mackerel, skinned 1 large aubergine, cut into cubes 1 onion, finely chopped10 cherry tomatoes halved1 large carrot, finely diced2 tbsp olive oil1 Chopped red pepper

2 x 400g tins of lentils, with their juice 4 cloves of garlic, peeled and sliced Grated Zest and Juice of ½ Lemon 1 tbsp chopped fresh parsley4 Slices of whole-wheat seeded bread toasted.Salt, black pepper and sugar

34 35

Irish StewThe Best of all one pot meat dishes!

Serves 4

Theodora Fitzgibbon’s The Food of the Western World

Ingredients

1kg Lamb or mutton trimmed of fat and bone 500g potatoes 500g onions

Chopped thyme 2 cups of water Salt and pepper


Peel and thickly slice the potatoes and onions1. Place a layer of potato on the bottom of a large heavy-based pot, followed by a 2. layer of onion

Arrange the meat on top of the onion and sprinkle the thyme and other 3. seasonings on top.

Add another layer of onions and finally a layer of potato completes the pot.4. Add no more than 2 cups of water and cover with a tightly fitting lid.5. Cook slowly on the hob or in an oven for approximately 2 hours until the 6. bottom layer of potato has dissolved into the juices but the top layer will remain intact if cut thickly enough.

When ready the juice will be creamy and moist but not too runny. 7.

Note: The original Irish stew has no other vegetables added. You can cook some carrot separately to complete your meal

Rozeanne Stevens’ website

Chicken Chow MeinServes 4 - 6

Ingredients


Combine the chicken, corn flour, soy sauce, oyster sauce and sugar. Cover and 1. refrigerate for 1 hour.

Heat a little oil in a wok till very hot. Stir fry the chicken in batches for 4-5 2. minutes until cooked through. Set aside.

Add more oil to the wok and soften the onion. Add the garlic, ginger, green 3. pepper, mushrooms and spring onions and stir fry for 3-4 minutes.

Combine the sauce ingredients and add to the wok.4. Add the cabbage and bring to the boil till the sauce thickens and the cabbage 5. begins to wilt.

Return the chicken and break in the noodles and heat through.6. Season with salt and pepper.7.

500g chicken thigh fillets, diced into bite size pieces 1tbls corn flour 2tbls soy sauce 1tbls oyster sauce 2tsp sugar Sunflower oil, for stir frying 2 onions, sliced into thin wedges 2 cloves garlic, crushed 1tbls grated ginger 1 green pepper, diced

2 celery sticks, diagonally sliced 6 spring onions, diagonally sliced 150g mushrooms, thinly sliced ½ Chinese leaf cabbage, finely shredded 200g ready noodles Sauce: 2tsp corn flour 1tbls sherry 125ml chicken stock 1tbls soy sauce

36 37

Savoury Mince

Ingredients

½ kg quality mince (definitely worth it to buy good meat!) 2 chopped onions

2 tablespoons of olive oil I tin of chopped tomatoes

I tin of mixed beans (drained) Salt and pepper and maybe a pinch of chilli

I teaspoon of chopped herbs (sage, coriander or whatever)


Heat oil in heavy-based saucepan and gently fry the onions until soft.1. Turn up the heat and add the mince, breaking up any large ‘lumps’. 2. Cook until brown. 3. Add the tomatoes and beans with the salt, pepper and chilli. 4. Stir well and simmer for 15 minutes. 5. Add the chopped herbs. 6. Serve with potato, pasta, rice or crusty bread. 7. Good with a green salad on the side. 8.

If you leave out the beans and serve it with spaghetti and some grated parmesan cheese on the side, you can try calling it Spaghetti Bolognese!

Submitted by Gillian Kingston. UCD Chaplain

Ingredients

Sauce Ingredients

1 tablespoon of Sesame oil4 tablespoons of Thai Sweet Chilli Sauce4 tablespoons of Soy Sauce (reduced Salt) Boiled onion, ginger and garlic

Instructions for Cooking (Chicken rice)

Add a little vegetable oil and fry the ginger, onion and garlic in a saucepan.1. Add chicken into the saucepan and add 4 cups of water. 2. Add 1 OXO Chicken Stock (optional) and a pinch of salt. 3. Bring to boil; turn heat down to simmer, cover and cook chicken until tender. 4. It should take about 10-15 minutes.

Remove chicken, onion and ginger and put them on a plate. Leave chicken 5. broth to cool.

Cook rice using the chicken broth (about 4 cups). Add some sesame oil and 6. soy sauce. This will take about 10-15 minutes.

(Sauce)

Add the three sauces in a bowl and add the previously boiled onion, ginger and 7. garlic and some chilli (if preferred) into a bowl and stir well.

Serve chicken rice with chicken and sliced carrot and cucumber. If there is 8. some chicken broth left, it could also be served as soup (side-dish). The sauce tastes better if it is done a night before and kept in the fridge.

Submitted by Gladys Mah Yeepo. Chemical Engineering. Finalist Healthy Cooking Competition. Meat category winner

4 chicken breasts, diced 10cm ginger, peeled and thinly sliced2 cloves of garlic, crushed Half onion, chopped3 cups of rice 1 cube of OXO chicken stock (optional)

1 tablespoon of sesame oil Cucumber, sliced Carrot, sliced Salt (to taste) 1 tablespoon of Vegetable oil

oriental Chicken rice

38 39

Pork Stir-Fry Serves 4- 6

Ingredients


Cut pork into thin slices.1. Cut onions into thin slices and chop garlic.2. Slice mushrooms and cut carrot and pepper into thin strips.3. Mix the ¼ pt/150mls chicken stock with the soy sauce. Blend in the corn flour 4. and mix to a smooth paste.

Heat the oil in a large frying pan/wok. Add the pork and fry until well browned.5. Add onion and carrot to the pan and fry for 2-3 minutes.6. Add mushrooms and pepper to pork mixture and continue frying for 2-3 mins.7. Pour the stock mixture into the pan and bring to the boil, stirring all the time. 8. Simmer for five minutes.

Serve immediately with fried rice.9.

Instructions for fried rice

Boil the rice.10. Beat an egg in a cup. 11. Fry in a little oil. 12. Place on a plate and chop finely. 13. Add the cooked rice to the frying pan. 14. Mix in the chopped egg. Stir until well heated.15.

Submitted by Laura O’Shea. Arts

1lb/450g pork pieces 1 carrot

1 clove garlic 2 dessertspoons soy sauce

1 onion 2 teaspoons corn flour

6 mushrooms 1 dessertspoon oil

1 pepper 1 chicken stock cube dissolved in ½pt/150

mls of boiling water

Cooks Academy

Sesame & Pork Stir-FrySesame seeds are high in polyunsaturated fatty acids.

Serves 4

Ingredients

100ml soy sauce 2 tbsp toasted sesame oil 5 cm piece fresh root ginger, peeled and thinly sliced 2 cloves garlic, chopped 500g pork tenderloin fillet, trimmed of fat 2 tbsp sesame seeds 1 carrot, cut into batons (thick matchsticks) 75g mangetout 75g baby corn, sliced in half lengthways 3 spring onions, sliced into 3cm diagonals 100g broccoli, cut into florets and florets sliced in half


Mix together the soy sauce, sesame oil, ginger and garlic in a shallow bowl. 1. Slice the pork crossways into thin slices, add to the marinade. Season with 2. black pepper and set aside for 10 minutes.

Heat a wok or large non-stick frying pan over a medium heat. Add the sesame 3. seeds (there’s no need for oil) and stir for 2 minutes or until evenly toasted. Transfer to a plate.

Using a slotted spoon, remove the pork from the marinade and in a hot frying 4. pan, seal the pork in batches until browned all over. Remove and set aside along with any juices from the pan.

Add all the vegetables to the hot pan, pour over the remaining marinade and 5. stir-fry for a few minutes. Toss in the pork and stir-fry for a few minutes more until the pork is just cooked through.

Serve immediately with a sprinkling of toasted sesame seeds and some noodles. 6. Roasting tiny sesame seeds without burning them requires care, but once roasted; their nutty aroma is magically unlocked.

40 41

Classic CarbonaraServes 4

Ingredients


Bring a large pot of water to the boil, add a teaspoon of salt and return to a 1. full boil before adding the pasta and cooking for 10-12 minutes until ‘al dente’ (or cook as per packet instructions). Use a long wooden spoon to bend the strands and submerge them completely, trying not to break them.

While the pasta is cooking, cut the pancetta into lardons about 1cm wide. 2. Crush the garlic and finely grate the two cheeses.

Over a medium heat, fry the pancetta for 2 minutes (no need to add olive oil as 3. it will have enough fat of its own) until they begin to be crisp on the edges.

Remove excess fat and then add the garlic towards the end and cook gently, 4. being careful not to burn. Add the wine; let it bubble for about 2 minutes, and then turn off the heat.

Break the four eggs into a serving bowl into which you will subsequently serve 5. the pasta. Beat them lightly with a fork, and then add the two grated cheeses, some freshly ground black pepper and some chopped parsley. Mix thoroughly.

Once the pasta is cooked, drain in a colander and while still hot add to the 6. serving bowl. Toss rapidly with the mixture of eggs, cheese and parsley, making sure to coat all the strands well. Briefly reheat the pancetta over high heat and add to the spaghetti, toss thoroughly and serve immediately.

Cooks Academy

450g spaghetti 2 tbsp extra virgin olive oil (optional) 8 slices of smoked pancetta (approx. 225g) 60ml of white wine 2 cloves garlic, crushed

4 eggs, lightly whisked 40g Pecorino Romano, very finely grated 80g parmesan cheese, very finely grated 2 tbsp chopped flat leaf parsley Salt and freshly cracked black pepper

And now for something sweet....

42 43

Flapjacks easy to make and very economical.

Ingredients

12 tbsps Porridge oats2 tbsps Brown Sugar

4 tbsps melted margarine2 tbsps Golden Syrup


Mix all ingredients together in a large saucepan and press into a greased 1. baking tray. Bake in oven at 180°C until golden brown.

Cut into squares while still warm and leave in tin until quite cool. 2. Store in an air-tight tin. 3.

Note: For a change add some pumpkin seeds, chopped dried apricots and/or sultanas to the mix.

Recipe adapted from Avoca Tea Time

oranges with Saffron Yoghurt Serves 4

Ingredients

4 large oranges 1/4 tsp ground cinnamon 200ml carton natural yoghurt 2tsp caster sugar 3-4 saffron strands 1/4 tsp ground ginger 1tbsp chopped pistachio nuts fresh mint leaves, to garnish


Slice the bottoms of each orange and sit upright. Working from the top down, 1. cut across the top and down one side. Follow the contours of the orange to remove the pith. Reserve the juice.

Slice the oranges very thinly and sprinkle over the cinnamon and chill. 2. Mix the yoghurt, sugar, saffron and ginger together in a bowl and leave to 3. stand for 5 minutes.

Spoon the yoghurt over each serving of orange and sprinkle over the pistachio 4. nuts and garnish with mint.

Cooks Academy

44

Weights, Measures, Abbreviations and other terms

Tablespoon (Tbls)Teaspoon (Tsp)Millilitre (ml)Litre (l)Pint (Pt) Ounce (oz)pound (Lb)

100g =3.5 ounces(oz) 500 grams = 1.10 Lbs1 kilogram =2.205 pounds = 35 ounces5 ml = 1 teaspoon15 ml = 1 tablespoon100 ml = 3.4 fluid oz240 ml = 1 cup1 litre = 34 fluid oz = 4.2 cups = 2.1 pints1 fluid oz =30 ml1 cup = 237 ml2 cups = 1 pint = 473 ml

Also, download the Fresher Food booklet www.food.gov.uk/multimedia/pdfs/fresherfood00.pdf

Useful Websites

www.5aday.nhs.uk

www.cookeryclub.co.uk

www.cookitsimply.com

www.healthpromotion.iewww.indi.ie

www.rte.ie/ot/recipes.html

www.thinkvegetables.co.uk

www.deliaonline.co.uk

www.bbc.co.uk/food

www.bordbia.ie/aboutfood

www.takelifeon.co.uk

www.eatwell.gov.uk

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ucd student cookbook 2010

Documents

food pyramid

food safety

institute of food

food prepared hunterstyle

browned bits of food

vegetable omelette

vegetarian curry

vegetable risotto