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Monday, 4 April 2011

Crunchy Strawberry and Gooseberry Delight

Crunchy Strawberry and Gooseberry Delight
  • 350g Strawberries
  • 350g Gooseberries
  • 2 Tablespoons runny honey
  • 500g Natural Greek yoghurt
  • 150g Crunchy oat breakfast cereal
You can use any kind of crunchy mix you like. Some breakfast cereals have lots of fat or sugar in them; so if you pick one of those for a topping, use a little less. You can use this recipe with any kind of fresh fruit and you can have natural yoghurt that has bits of fruit in too, if you like! You can use your imagination!
How to make it:
  1. Wash and drain the strawberries and the gooseberries
  2. Cut of top and bottom of gooseberries add sweetener and cook them for 5 mins (until soft), then leave to cool.
  3. “Hull” the strawberries- that is, take the little leaves off the top and if the strawberries are large, sometimes the white bit next to the leaves is a bit tough, in which case slice it out, chop the strawberries
  4. Put a few small strawberries on one side for decoration later.
  5. In another bowl, mix the natural yoghurt with the breakfast cereal.
  6. Stir the honey into the yoghurt mix.
  7. Put a layer of strawberries, then layer of yoghurt mix, layer of gooseberries and a squeeze of honey and decorate with some small strawberries.

Turkey Burgers

Turkey Burgers
Ingredients (serves 4)
450g minced turkey
1 onion, very finely chopped
1 carrot, grated
50g sweetcorn, thawed if frozen
2 teaspoons dried mixed herbs
ground black pepper
4 standard burger buns, sliced in two
shredded lettuce and sliced tomatoes
  • In a large bowl, mix together the minced turkey, onion, carrot, sweetcorn and herbs.  You can use your hands to mix everything together.  Season with some pepper.  Shape the mixture into 2 large burgers and 2 small burgers.  Cover and chill the burgers if you’re cooking them later.
  • Preheat the grill.  Place the burgers on the grill rack and grill them for 12 – 15 minutes, turning them over once, until browned and cooked through.
  • Lightly toast the burger buns on the cut sides only. 
  • Place the cooked burgers on the toasted bun with lettuce and tomato.

Tinned Apple Crumble

Tinned Apple Crumble
Ingredients (Serves 6-8)
225g (8oz) plain flour
115g (4oz) sunflower spread
55g (2oz) porridge oats
55g (2oz) sugar or 3tsp granulated sweetener
2 tins of apple
1 lemon or orange
Open the tins of apples and place in oven proof dish
For the crumble topping, rub together the flour and sunflower spread in a mixing bowl until the mixture resembles fine breadcrumbs. Stir in the porridge oats and sugar.
Place the cooked apples in the base of a lightly greased heatproof bowl.  Sprinkle over the crumble topping and level the surface.
Place in a pre-heated oven for 35-40 minutes, or until the topping is
Serve hot or warm with natural yoghurt, or custard made with skimmed milk.
Handy Hints
Use wholemeal flour to make pastry or biscuits with extra fibre.  For extra flavour and texture sprinkle 1 teaspoon (5ml) of ground cinnamon and 50g (2oz) Californian seedless raisins over the apples before covering with the crumble topping.  Freeze the Crumble on the day of making and use within one month.

Creamy Mushroom, Ham & Leek Pasta

Creamy Mushroom, Ham & Leek Pasta
High in fibre, good source of Vitamin C, 3 of your 5 a day.
1 leek, finely sliced
1 carrot, grated
225ml/8fl oz low-sodium chicken stock
2 tsp wholegrain mustard
85g/3oz light soft cheese
Wholemeal Pasta
Heat 1tsp oil in a medium frying pan.  Fry the mushrooms and Leeks gently until soft.  Add the carrot.  Pour in the stock, add the pasta and boil until the pasta has softened, then add the mustard and soft cheese, stirring well to combine.  Add Black Pepper and Parsley

Tuna Fishcakes

Tuna Fishcakes
Ingredients (serves 4) 
500g (18oz) potatoes, peeled and quartered
25g (1 oz) margarine
6 spring onions, washed and finely chopped
2 heaped teaspoons English mustard
2 tablespoons finely chopped fresh parsley
1 tablespoon plain flour, plus extra for dusting
1 large egg yolk
1 X 200g can tuna in spring water, drained
3-4 tablespoons olive oil

  1. Put the potatoes in a large saucepan, cover with water, bring to the boil and simmer until soft, about 15-20 minutes.  Mash the potatoes, adding half the margerine.  Transfer to a large mixing bowl.
  2. Fry the spring onions for 1-2 minutes in the remaining margerine to soften them.  Add to the potatoes along with the mustard, chopped parsley and the flour.  Mix well, then add the egg yolk and drained tuna, and mix well again.
  3. On a lightly floured surface, with floured hands, shape the mixture into eight rounds.   Flatten lightly and dust with flour.  Heat the olive oil in a large frying pan and fry the fishcakes gently for 5-6 minutes on each side until light gold in colour.

Ten-Minute Chinese Chicken Noodles

Ten-Minute Chinese Chicken Noodles
Stir-frying is a quick and healthy method of cooking.  Only a small amount of oil is used, and the short cooking time ensures that the vitamin content of the food is not depleted.  Always ensure you buy the Reduced salt Soy Sauce, and only use a small amount, to reduce sodium in your diet and keep your heart healthy.  You can use other vegetables such as peppers or mushrooms if you can’t get hold of mange tout peas.
Serves 3-4
  • 1 tsp Olive oil
  • 1 boned and skinned chicken breast (about 125g/ 4oz), finely sliced
  • 1 bunch of spring onions, sliced
  • 100g (3 ½ oz) mange tout peas, trimmed and halved
  • 1 red chilli, finely chopped or 1 tsp chilli powder
  • 1 tbsp Reduced salt soy sauce 
  • 75g (2 ½ oz) cooked ham, chopped
  • One nest of egg-thread noodles per person

  1. Heat the oil in a non-stick frying pan or wok, add the chicken pieces, and stir-fry for 2-3 minutes
  2. Add the spring onions, mange tout, and chili, and continue to stir-fry for 2 minutes.  Stir in the soy sauce and ham.
  3. Meanwhile, cook the noodles.  Drop them into a large saucepan of boiling water, reduce the heat, and simmer for 3-4 minutes.  Drain well.
  1. Toss together the noodles, and chicken mixture, turn into a warmed serving bowl, and serve immediately.
Each serving provides:  Calories- 438, Protein-30g, Carbohydrate-63g, Fibre- 3g, Total fat- 9g, Saturated fat-2g.

Salmon Fishcakes with lemon sauce

Salmon Fishcakes with lemon sauce
Ingredients  (makes 6 fishcakes)
For the fishcakes
  • 300g salmon fillets
  • 450g sweet potato, peeled and thickly sliced
  • Zest 1 lemon
  • 4 spring onions, finely chopped 
  • 20g coriander/parsley, finely chopped
  • 25g wholemeal plain flour
  • 4 sprays olive oil spray or 1tbsp mild olive oil
* For a cheaper option use 2 tins of pink or red salmon

For the sauce
  • Juice 1 lemon
  • 1tbsp arrowroot or cornflour
  • 2 tbsp granulated sweetener

  1. Place the salmon fillets in a shallow saucepan or frying pan and pour in enough water to just cover the fish
  1. Cook over a gentle heat until the fish turns opaque and begins to flake.  Remove the fish from the pan, take off the skin, flake and put to one side.  Reserve 150ml of the stock the fish was cooked in (add extra water if necessary to make up the quantity).  Meanwhile, cook the sweet potatoes in boiling water until soft.  Drain and mash.  Allow to cool.  Mix the salmon with the sweet potatoes, lemon zest, spring onions and coriander/parsley.
  2. Shape into six even-sized patties about 7cm in diameter and 2cm deep.  Lightly coat in wholemeal flour.  Heat the frying pan, add oil and cook the fishcakes for approximately 3 minutes on each side until golden brown and hot right through.  Keep warm.
  3. To make the sauce – blend the lemon juice, arrowroot, stock and sweetener together in a small saucepan and bring to the boil, stirring continuously.  Serve the fishcakes with the lemon sauce and a selection of fresh vegetables or a salad.

    *If using tinned salmon mash it up and mix it with sweet potatoes*