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AutumnRecipe Book

www.letsgetcooking.org.uk

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This booklet contains lots of healthy and easy to follow recipes made from fresh ingredients.

Together with The Tesco Eat Happy Project, we have put together a collection of tasty recipes for you to try with your club this Autumn. Not only will your club members enjoy making (and tasting) these recipes, it is also a great way for children to learn essential cooking skills.

Cooking from scratch is great fun and there are ideas in this booklet to help club members get creative in the kitchen and put their own stamp on the recipes. We hope you enjoy cooking these recipes and are excited about sharing them with your cooking club.

So, put on your apron, roll up your sleeves and let’s get cooking!

Non-cook activity Vegetarian

Hob or stove required

Oven required Allergy warning

Microwave required Quick activity up to 30 minutes

Grill required Medium-length activity up to 1 hour

Longer activity up to 1½ hours

At a glance informationKey to recipes:

Nutrition in our recipes 4

Allergens in our recipes 5

Parsnip and Apple Soup with Parsnip Crisps 6

Soda Bread 8

Jerk Chicken 10

Moroccan Vegetable Stew with Couscous 12

Hooray for Houmous 14

Carrot Dippers with a Cheese and Chive Dip 15

Spicy Bean Tacobreads 16

eatwell Pizza 18

Oaty Salmon Fishcakes 20

Roasted Lemon and Herb Potato Wedges 22

Fruit and Vegetable Parcels 24

Apple and Blackberry Crumble 26

Cranberry Cookies 27

Autumn Recipe Book ContentsIntroduction

Contains no ingredients that need to be limited/avoided in 1–5-year-olds’ diets, eg stock cubes

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Nutrition AllergensAll our recipes have been nutritionally analysed and the energy (calorie), fat, saturated fat, sugar and salt content for one portion of each recipe is shown. If the recipe says ‘serves 4’, the nutrition information shown is for one quarter of the whole recipe, based on the ingredients and method given. We also state the weight of the portion and how the nutrient content relates to an average adult’s reference intake as a percentage. Reference intakes have replaced Guidelines Daily Amounts (GDAs) and provide a guide to the approximate amounts of energy and nutrients needed by adults for a healthy, balanced diet.

Most of our recipes are for four portions and serve two adults and two children. Children’s servings (not adolescents) would be smaller than adult servings, as their energy and nutrient requirements are lower.

Green

Means the food is low in fat, sugars or salt. If a dish is mostly greens you know straight away that it’s a healthier choice.

The 14 allergens covered are:

in our recipes in our recipes

•celery•cereals containing gluten

(including wheat, rye, barley and oats)•crustaceans

(including prawns, crab and lobster)•eggs•fish• lupin•milk•molluscs (including squid, mussels,

cockles, whelks and snails)•mustard•nuts•peanuts•sesame seeds•soya beans •sulphur dioxide/sulphites

(at levels above 10mg/kg).

Colour coding

The colour coding shows whether each portion of a recipe is high (red), medium (amber) or low (green) in fat, saturated fat, sugar and salt, using the front-of-pack nutrition labelling criteria developed by the Department of Health and Food Standards Agency.

Amber

Means the food is medium in fat, sugars or salt. You can eat foods with all or mostly amber lights most of the time.

Red

Means the food is high in fat, sugars or salt. We should cut down on these foods, eating them less often or in smaller amounts.

There are 14 food allergens which must be declared in the ingredients list if they are present in pre-packed foods (for example by highlighting the allergen in bold text). We’ve taken the same approach with our recipes. Each has been checked by our nutritionists and is labelled to show which of the allergens they contain in the main ingredient list (but not in suggested variations).

It’s important to remember that products can be reformulated, and different brands may contain different allergens. If you are cooking for someone with a food allergy make sure you check by reading the product labels.

If you make food to be served to others apart from at home you must make allergen information available when asked.


Nutritional information per portion (89g):

Fat SugarsSaturates Salt

of an adult’s reference intake. Typical values per 100g: energy 972kJ/231kcal.

Energy

865kJ 206kcal

10%0.4g

7%26g 29%

0.9g 5%

4g 5%

6 7

Parsnip and Apple Soup with Parsnip CrispsUsing ordinary eating apples in this soup will give a sharp sweetness to the earthy full flavour of the parsnips. The spices provide extra heat, which is ideal for warming you up.

EquipmentSharp knife

Chopping board

Vegetable peeler

Measuring jug

Kettle

Measuring spoons

Saucepan with lid

Mixing bowl

Wooden spoon

Colander

Ladle

Pan stand

Blender

Thick tea towel

Tasting spoon

Zip seal bag

Baking tray

IngredientsServes 4

1 onion

1 clove garlic

3 medium-sized parsnips

1 eating apple

450ml boiling water

1 reduced-salt vegetable stock cube

2 x 5ml spoons olive oil

2 x 5ml spoons curry powder

Black pepper (optional)

2 x 5ml spoons vegetable oil

Chilli powder (pinch)

* Presence of allergens can vary by brand – always check product labels. If you serve food outside the home you must make allergen information available when asked.

Top Tips•Golden Delicious, Pink Lady and Jazz are sweet varieties of

apple and are perfect for this soup.•This recipe makes a very thick soup, to make it thinner add in

up to 300ml of extra water at either step 4 or step 12.




Energy

449kJ 107kcal

5%0.38g

6%7.7g

9%0.7g

4%5.8g

8%

www.letsgetcookingathome.org.ukLGC027

Celery, egg, milk, mustard and wheat (gluten)*

www.letsgetcookingathome.org.ukThis recipe was developed with funding from the Big Lottery Fund. Copyright © Children’s Food Trust LGC027

Method

Soup

1. Peel and finely chop the onion and garlic.

2. Wash and peel the parsnips in the Let’s Get Cooking way by peeling half of each one then turning it upside down and peeling the rest. Set the peelings aside and save to make the crisps. Chop the parsnip into 2cm pieces.

3. Wash the apple, cut into quarters, remove the core and chop into small chunks.

4. Measure 450ml boiling water into the measuring jug, crumble in the stock cube and stir to dissolve.

5. Gently heat the olive oil in the saucepan on medium heat. Add the onion and garlic until softened for about 3 minutes.

6. Stir in the curry powder.

7. Add the parsnips and apple. Cook for another 3 minutes, stirring to prevent burning.

8. Add the dissolved stock, stir, and bring to the boil.

9. Reduce the heat and simmer for 20 minutes with a lid on, so that the liquid does not evaporate. Stir every 5 minutes.

10. When all of the vegetables have softened, ladle a third of the soup into the blender.

11. Holding a tea towel over the lid, blend the soup and pour into a clean mixing bowl or another saucepan.

12. Repeat until all of the soup is blended.

13. Add black pepper to taste (if using).

Parsnip Crisps

1. Preheat the oven to 180°C/160°C fan or gas mark 4.

2. Put the parsnip peelings (from earlier) into a zip seal bag and add 2 x 5ml spoons of vegetable oil, a pinch of chilli powder and some black pepper (optional).

3. Close the bag and gently mix the peelings with the oil.

4. Spread the peelings onto a baking tray and bake in the oven for 8-10 minutes. Remove the tray halfway through, turn the parsnips and return to the oven until they are lightly golden and crisp.

5. Sprinkle the parsnip crisps on top of the soup and serve.

Something to try next time•Adding 2 x 15ml spoons of crème fraîche, when

the soup has been blended, will make a really creamy soup (check for dairy allergies). Reheat briefly and gently, as too much heat will make the crème fraîche split.

•Add 1 x 5ml spoon of turmeric instead of one of the spoons of curry powder to give extra depth and a rich yellow colour.

•Instead of the curry powder, add 1 x 5ml spoon of ground ginger for a more subtle flavour.

Prepare now, eat later•Prepare the onions and parsnips the day before

and keep in sealed bags in the fridge.

•Most soups freeze well for up to one month. Cool quickly before pouring the soup into a large freezer bag inside a plastic container. Once frozen, the bag can be removed from the box and stored in the freezer. Defrost thoroughly before reheating.

Skills used include: Washing, measuring, peeling, chopping, boiling/simmering, frying and blending.

Parsnip and Apple Soup with Parsnip Crisps

8 9

Soda BreadSoda bread originates in Ireland and is made every day in many homes throughout the country. It gets its name from the bicarbonate of soda that is used to help it to rise. It is delicious eaten alongside a warming soup, topped with ham for lunch or a light supper, or even spread with marmalade at breakfast.

EquipmentWeighing scales

Baking tray

Large mixing bowl

Sieve

Palette knife

Measuring spoons

Measuring jug

Spoon

Sharp knife

Oven gloves

Pan stand

Cooling rack

IngredientsServes 8

100g plain white flour (plus extra for sprinkling)

100g plain wholemeal flour

½ x 5ml spoon bicarbonate of soda

½ x 5ml spoon salt

100ml natural yoghurt

75ml semi-skimmed milk


Top Tips•The bicarbonate of soda will start to work as soon as the liquid

mixes with the dry ingredients, so you need to get the dough into the oven as quickly as possible from this point. If there will be a delay before you can cook it, do not mix the wet and dry ingredients together until you are ready to bake.

• If your hands are very sticky from forming the dough, wash thembeforedoingthefinalmoulding,ascleandryhandswillhelpyou make a good shape.




Energy

396kJ 93kcal

5%0.51g

8%1.9g

2%0.3g

1%0.7g

1%


Milk and wheat (gluten)*


Method1. Preheat the oven as high as it will go, to

230°C/210°C fan or gas mark 9.

2. Prepare your baking tray by sprinkling it with flour.

3. Tip the wholemeal flour into a large mixing bowl, and sift over the white flour. Add the bicarbonate of soda and salt and mix the dry ingredients together well using a palette knife.

4. Pour the yoghurt into a measuring jug, then top up to 175ml with milk.

5. Make a well in the centre of the flour and pour in all the liquid. Mix it together making a figure of eight motion with the palette knife until large lumps form.

6. With your hand, gently bring the dough together. Do not be tempted to knead it, as the air will be pushed out and it will end up heavy and dense.

7. Gently form it into a ball (don’t worry if some bits of flour are left in the bowl) and place it onto the baking tray. Turn it upside down and pat it down so that it has a flattish top (it should still be about 6cm deep).

8. Using a sharp knife, cut a deep cross (about two-thirds of the way through) across the top of the dough. Then, using the tip of the knife, carefully prick small holes in the quarters between the lines of the cross.

9. Put the dough into the oven as quickly as possible and set the timer for 10 minutes.

10. After 10 minutes, turn the oven down to 180°C/160°C fan or gas mark 4 and set the timer for 20 minutes.

11. After 20 minutes, take out the bread, turn it upside down on the tray and return it to the oven for the last 5 minutes. This will help the bottom to cook. Please note the total cooking time is 35 minutes.

12. The bread is ready when it sounds hollow when tapped on the bottom.

13. Remove the bread from the oven and place it on a cooling rack so that the bottom doesn’t go soggy. Cut into wedges to serve.

Something to try next time•For white soda bread, just swap the wholemeal

flour for plain white flour.

•Mix flavourings through the dry ingredients before adding the liquids. 20g of chopped olives, 1 chopped clove of garlic and 20g of chopped sundried tomatoes make lovely flavours.

Prepare now, eat later•This is a quick recipe that doesn’t need to be

prepared in advance; just have all the equipment and ingredients ready and the oven hot.

•Soda bread freezes very well, wrapped tightly in foil and then put in a freezer bag and labelled. Freeze for up to 3 months. Unfrozen the bread will last about 2 days, but you will probably have to slice and toast it on the second day.

Skills used include: Weighing, measuring, sifting, mixing/combining, baking and cooling.

Soda Bread

10 11

Jerk ChickenThe Jerk style of cooking meat originated amongst the indigenous Indians of the Caribbean (Arawaks and others). ‘Jerk’ means to slowly barbecue the meat with spices. To reduce cooking time, this recipe uses a sauce to cook the chicken in.

EquipmentChopping board

Sharp knife

Large saucepan with lid

Measuring spoons

Wooden spoon

Small mixing bowl

Metal spoon

Grater

Lemon squeezer

Measuring jug

Pan stand

IngredientsServes 4

4 skinless chicken breasts

1 x 15ml spoon vegetable oil

1 x 15ml spoon jerk paste (see below for ingredients)

1 medium onion

1 red chilli OR ½ x 5ml spoon chilli powder

1 clove garlic

1 x 400g can chopped tomatoes

200ml pineapple juice

2-3 sprigs fresh thyme

Small bunch (10g) fresh coriander (to garnish)

Jerk paste

Small bunch (10g) fresh coriander

1 x 5ml spoon chilli powder

2 x 5ml spoons ground allspice

1 x 15ml spoon dark brown sugar OR treacle

1 x 15ml spoon tomato purée

1 x 15ml spoon cornflour

1 x 15ml spoon red wine vinegar

2cm piece of root ginger

1 lime





Energy

1391kJ 313kcal

17%0.29g

5%11g 13%

2.7g 14%

16g 23%



Method1. Cut each chicken breast into 4–6 large chunks.

Now wash your hands after touching raw chicken.

2. Use a clean chopping board and sharp knife to finely chop the onion, red chilli (if using fresh) and garlic. Wash your hands after chopping the chilli.

3. To make the jerk paste, wash and finely chop the coriander and put into the small bowl. Add the chilli powder, allspice, dark brown sugar or treacle, tomato purée, cornflour and red wine vinegar.

4. Using a metal spoon, remove the skin from the ginger and grate finely. Add to the spice mix.

5. Remove the zest of the lime with the grater and squeeze the juice. Add the zest and juice to the spice mix and mix well to form a smooth paste.

6. Using a large saucepan heat the oil over a medium heat. Add the onion, chilli (or chilli powder) and garlic and cook for 2 minutes until soft.

7. Add 1 x 15ml spoon of the jerk paste (about half the amount you’ve made), stirring well and cook for a further minute. Save the other half of the paste and store according to instructions in Prepare Now, Eat Later box.

8. Add the chopped chicken to the pan and stir well to mix with the paste. Cook for a further 2 minutes until the chicken has changed colour from pink to white and then light brown.

9. Add the canned tomatoes and pineapple juice and stir the ingredients in the pan well.

10. Remove the thyme leaves from the stalks and discard the stalks. Add the leaves to the pan and bring to the boil, cover and simmer for 15–20 minutes.

11. Chop the coriander, discarding any tough stems, and sprinkle over the chicken before serving.

Something to try next time•Try substituting 450g of cubed pork tenderloin for

the chicken.

•Add 2–4 chopped spring onions to the recipe at step 13. This will give the dish more colour. To prepare, wash and chop off both ends to remove the roots and the straggly top part of the green leaves. Chop each spring onion into 1cm pieces.

Prepare now, eat later•This recipe should make enough Jerk Paste for

two meals. Once made, the paste can be stored in the fridge, in an airtight container, for up to 3 days. Or it can be frozen in a small container or ice cube trays and, once frozen, transferred to a freezer bag. Use within 2 months and defrost for 15 to 30 minutes before using.

•Cool the Jerk Chicken as quickly as possible, then store in an airtight container in the fridge for up 48 hours. Reheat until piping hot and eat immediately.

Skills used include: Measuring, peeling, chopping, grating, squeezing, blending, boiling/simmering and frying.

Jerk Chicken

12 13

Moroccan Vegetable Stew with CouscousThe chickpea originated in the Middle East about 7,500 years ago. It is a source of protein and fibre. This dish is served with another ancient and nutritious ingredient, couscous.


Chopping board

Knife

Large saucepan with lid

Wooden spoon

Measuring spoons

Peeler

Grater

Can opener

Colander

Kettle

Measuring jug

Medium saucepan

Cling film

Pan stand

Fork

Serving spoon

IngredientsServes 4

1 medium onion

2 medium carrots

2 small parsnips

1 courgette

1 medium orange


1 x 400g can chickpeas


Bunch (20g) fresh coriander

1 x 15ml spoon tomato purée

1 x 5ml spoon turmeric

1 x 5ml spoon ginger

½ x 5ml spoon ground cinnamon

700ml boiling water

Ground black pepper (optional)

200g couscous


Top Tips•Make sure the water is boiling hot when you

add it to the couscous, and cover the bowl straightaway.Thiswillhelpmakeitfluffy!

•Larger parsnips can be a bit woody – try to choose smaller parsnips, which are sweeter andhaveabetterflavour.




Energy

1117kJ 266kcal

13%0.52g

9%10g 11%

1g 5%

7.6g 11%


Sulphites and wheat (gluten)*


Method1. Wash all the vegetables.

2. Peel and finely chop the onion.

3. Heat the oil in the saucepan over a medium heat. Add the chopped onion and cook gently for about 5 minutes with the lid on the pan. Stir occasionally.

4. Peel the carrots and parsnips, then chop them, along with the courgettes, into 1cm round pieces. Grate the orange zest and squeeze the juice.

5. Add the carrots and parsnips to the saucepan. Sauté gently for 5 minutes.

6. Open the can of chickpeas and drain them using a colander. Open the can of chopped tomatoes.

7. Chop the coriander stalks and put to one side, chop the leaves and save to add to the couscous.

8. Add the chickpeas, tomatoes, tomato purée, chopped coriander stalks and spices to the pan.

9. Measure 600ml of boiling water into the measuring jug.

10. Add 300ml of the water to the saucepan. Cover, and simmer for 5 minutes.

11. Add the courgette and simmer for a further 10–15 minutes. Season with pepper to taste (if using).

12. Place the couscous in a medium saucepan and add the remaining 300ml water, orange zest and juice. Cover with clingfilm and leave for 10 minutes.

13. Remove the clingfilm and heat for 1 minute fluffing up the grains with a fork.

14. Add the coriander leaves before serving with the stew.

Something to try next time•To advance chopping skills, try chopping the

vegetables into thinner slices at a slight angle, then the stew will need less time to cook.

•Try turnips instead of parsnips when they are in season.

•Add some finely chopped mint and grated lemon zest to the couscous for added flavour.

Prepare now, eat later•Prepare the vegetables ready to cook and store in

bags in the fridge for up to 24 hours.

•If you have any Moroccan Stew left over, mix it with the couscous, cool it as quickly as possible, then cover and store in the fridge for up to 24 hours. Reheat in the microwave until piping hot.

Skills used include: Weighing, measuring, peeling, chopping, grating, squeezing, mixing/combining, boiling/simmering and frying.

Moroccan Vegetable Stew with Couscous

14 15

Hooray for HoumousHoumous is very versatile and can be eaten as a dip or sandwich spread.

EquipmentCan opener

Colander

Food processor or hand blender

Garlic press

Sharp knife

Chopping board

Lemon squeezer

Grater

Bowl

Kettle

Measuring spoons

Tasting spoons

IngredientsServes 8 as a side dish

400g can chickpeas

3 cloves garlic

1 lemon

Small bunch (20g) fresh mint or coriander (optional)

2 x 15ml spoons warm water

½ x 5ml spoon ground cumin

2 x 15ml spoons extra virgin olive oil



Top Tips•Add 100g of roughly chopped cooked

beetroot (not in vinegar) at step 6 for a delicious pink houmous.

• If you do not have a food processor you can mash the ingredients with a fork or in a mortar and pestle. It may take longer and you may need to add more water to get it to a smooth consistency.




Energy

295kJ 71kcal

4%0.17g

3%0.5g

0%0.6g

3%4.7g

7%


Method1. Drain and wash the chickpeas.

2. Blend the chickpeas in a food processor or using a hand blender, until they are a chunky texture, not puréed.

3. Peel and crush the garlic.

4. Grate the zest and squeeze the juice from the lemon into a bowl.

5. Roughly chop the herbs if using.

6. Add the garlic, lemon juice, water, lemon zest, herbs (if using), cumin and olive oil and blend until it becomes a smooth texture.

7. Add black pepper to taste (if using).

Skills used include: Measuring, peeling, chopping, crushing, grating, squeezing and blending.

Something to try next time•Houmous makes a fantastic sandwich filler as

well as a dip. Try it on bread, wraps or bagels, with finely sliced cucumber, lettuce and tomato.

Prepare now, eat later•Houmous can be stored in the fridge for up to

48 hours.

Sulphites*

Carrot Dippers with a Cheese and Chive DipRaw, crunchy carrots are great to dip. Try this as a snack!


Colander

Sharp knife

Chopping board

Vegetable peeler

Bowl

Grater

Spoon

Scissors

Clean tea towel

IngredientsServes 4

4 carrots

2 x 125g pots low-fat natural yoghurt

50g reduced-fat cheese

Handful of fresh chives





Energy

414kJ 98kcal

5%0.36g

6%11g 12%

1.7g 9%

2.9g 4%


Method1. Wash the carrots and chives. Pat them dry with a

clean tea towel.

2. Top and tail the carrots, then peel them.

3. Carefully slice the carrots lengthways into halves and then quarters. Cut into long strips.

4. Next make the dip. Scoop the natural yoghurt into a bowl.

5. Grate the cheese and add to the yoghurt.

6. Chop the chives finely with the scissors and add to the yoghurt and cheese. Stir well.

Skills used include: Weighing, peeling, chopping, grating and mixing/combining.

Something to try next time•Make different dips. Try mixing reduced-fat

cream cheese and natural yoghurt with some finely chopped onion.

•Try using celery and cucumber in summer or cauliflower and broccoli in winter.

Milk*

16 17

Spicy Bean TacobreadsSwapping taco shells for wholemeal bread is a clever way to pack extra goodness into this tasty Mexican meal. The bread is rolled thin and baked before being filled with a mixture of fibre-rich beans.


Chopping board

Sharp knife

Measuring spoons

Large frying pan or wok

Wooden spoon

Can opener

Colander

Knife

Rolling pin

12 hole bun tin x 2

Small bowl x 2

Pastry brush

Oven gloves

Large serving dishes x 2

Small serving dishes x 2

Grater

Fork

IngredientsServes 4

1 medium onion

1 pepper (red, yellow OR orange)

½ x 5ml spoon chilli powder OR 1 fresh chilli


400g can chopped tomatoes

400g can beans (red, cannellini, mixed OR mixed bean salad)

For the tacobreads

6 medium slices wholemeal OR granary bread


½ x 5ml spoon chilli powder

To serve

4 spring onions

75g reduced-fat Cheddar cheese

1 ripe avocado

100ml low-fat natural yoghurt



Top Tips• Rolling the bread until it is reallyflatmakesiteasiertopress into the bun cases to make the shells.

• Make the avocado yoghurt just before serving to prevent it from discolouring.




Energy

1769kJ 421kcal

21%1.6g 26%

12g 13%

4.8g 24%

20g 29%

Milk, soya, sulphites and wheat (gluten)*


Method1. Peel and finely chop the onion. Deseed and chop

the pepper into 1cm squares. Deseed and finely chop the fresh chilli (if using). (Wash your hands after touching the raw chilli).

2. Heat the oil in the frying pan and add the onions and peppers. Soften over a medium heat for 3–4 minutes, then stir in the chilli powder or chopped chilli.

3. Open the can of tomatoes and open and drain the can of beans.

4. When the onions and peppers are soft, add the tomatoes and beans.

5. Stir well, bring to the boil then reduce the heat and simmer gently for 15–20 minutes. Stir several times and add a little more water if the mixture is very thick.

6. Preheat the oven to 200°C/180°C fan or gas mark 6.

7. Cut the slices of bread into 2 equal pieces.

8. Roll the pieces of bread to flatten using a rolling pin.

9. Press the slices well into the bun tins so that the 2 edges stick up. You may need to alternate each slice so that the crusts don’t touch and put 6 in each tin to spread them out.

10. Measure the oil into a small bowl and stir in the chilli powder. Brush the bread shells with the chilli oil.

11. Bake for about 10 minutes or until golden and crisp but be careful not to burn them.

12. Leave to cool for a minute then pile the bread cases onto a serving dish.

To serve:

1. Trim the spring onions and chop finely.

2. Grate the cheese, put into a small bowl and mix in half the chopped spring onions.

3. Cut the avocado into 2 pieces, remove the stone and scrape the flesh into a small bowl. Mash with a fork and mix in the yoghurt. Season with black pepper (if using) and add the rest of the spring onions.

4. Pour the bean mixture into a serving dish.

5. Put the dishes on the table and let everyone make their own spicy tacobreads by filling with the beans, a spoon of avocado yoghurt and a sprinkle of cheese.

Something to try next time• Use a 400g can of baked beans in tomato sauce

instead of the beans. Choose those with reduced sugar and salt. Simmer the mixture until thick but be careful not to break up the beans by stirring too much.

• Instead of a pepper add a chopped medium courgette, 100g of frozen sweetcorn or 100g of sliced runner beans.

• Use a fresh chopped chilli or ¼ x 5ml spoon of dried chilli flakes instead of chilli powder in the filling.

Prepare now, eat later• Prepare the bread cases up to 24 hours ahead

and store in a tin or sealed container when cold. Heat in a hot oven for 3–5 minutes before serving to make sure they are crisp. Or freeze for up to 1 month and reheat in the same way.

• Prepare the bean mixture and allow to cool. Cover and store in the fridge for up to 24 hours before reheating until piping hot.

Skills used include: Weighing, measuring, peeling, chopping, grating, mixing/combining, rolling, boiling/simmering, baking and serving.

Spicy Bean Tacobreads

www.letsgetcookingathome.org.uk LGC360

18 19

eatwell PizzaThis quick and easy flatbread dough is ideal to make pizzas in an electric multi cooker or non-stick frying pan – no grill or oven required! With bread, vegetables, cheese and meat or fish as toppings – it matches the segments on the eatwell plate, giving you a well-balanced meal.

Milk and wheat (gluten)*


Sieve

Mixing bowl

Measuring jug

Wooden spoon

Table knife

Large non-stick frying pan with lid

Fish slice or tongs

Plate or baking tray

Chopping board

Sharp knife

Peeler

Grater

Measuring spoons

Medium saucepan

Can opener

Foil (optional)

IngredientsMakes 8 mini or 4 small pizzas

Pizza base

200g self-raising flour plus extra for dusting

200g wholemeal self-raising flour


400ml low-fat natural yoghurt

Topping

150g cooked chicken OR ham OR 160g can tuna in water

1 red pepper

1 medium courgette

1 medium carrot

1 medium red onion

1 clove garlic



1 x 220g can reduced sugar and salt baked beans in tomato sauce

8-10 basil leaves OR 1 x 5ml spoon dried basil, oregano OR mixed herbs

½ x 5ml spoon chilli powder OR ¼ x 5ml spoon dried chilli flakes (optional)


100g reduced-fat mature cheddar cheese, grated (for the topping)


Top Tip• Tomaketheflatbreadbasesina

larger or smaller quantity just use equalquantitiesofflourandyoghurt.




Energy

1260kJ 300kcal

15%0.99g

16%8.8g 10%

2.1g 10%

5.4g 8%


www.letsgetcookingathome.org.ukThis recipe was developed with funding from The Tesco Eat Happy Project. Copyright © Children’s Food Trust LGC397

Method

Pizza base

1. Sift the flours into the mixing bowl and add the black pepper (if using).

2. Add the yoghurt and stir until well mixed.

3. Tip out onto a clean, floured surface and knead gently until smooth.

4. Divide the dough into 8 or 4 and make into balls.

5. Lightly dust the surface with flour and pat out each ball to the size of a saucer (about ½cm thick).

6. Heat the frying pan over a medium heat and cook the pizza bases 1 or 2 at a time until they are crisp and golden. Turn down the heat once they have started cooking.

7. Remove the pizza bases with a fish slice or tongs and place on a plate or baking tray. Repeat with the rest of the bases.

Tomato topping

1. Wash the pepper, courgette and carrot. Holding the pepper stalk cut the sides away from the centre and discard the stalk. Cut the pepper into bite-sized chunks.

2. Peel and finely chop the onion and garlic.

3. Peel and grate the carrot and grate the courgette.

4. Heat the oil in the saucepan. Add the onion, garlic and pepper and cook for 2 minutes.

5. Add the grated carrot and courgette and cook for a further 2 minutes.

6. Open the tomatoes and baked beans and add to the pan together with the basil leaves or dried herbs, chilli powder or flakes and some black pepper (if using).

7. Stir well and simmer for 10-15 minutes until the sauce has thickened.

Making the pizzas

1. Spread the topping over the pizza bases and serve. Dress up your pizza with some of the ideas from the ‘Something to try next time’ section. (For a melted topping, heat the pizzas in the frying pan over a medium heat for 2 minutes until the cheese has melted).

Something to try next time•Dress up your pizza with different topping options:

• 1 x 213g can pineapple chunks or rings in juice

• 1 x 198g can sweetcorn

• 50g baby spinach leaves

• 50g rocket

• Small bunch (10g) basil

•Add 1 x 15ml spoon of chopped fresh herbs (parsley, chives or oregano) a crushed clove of garlic or a pinch of chilli flakes to the flatbread dough at step 2.

•Try crumpets, pitta bread or halved bagels or muffins as a base instead of flatbread. Lightly toast them in the frying pan before completing the pizzas.

•Bake the pizzas in a preheated oven at 200°C/180°C fan or gas mark 6 for 8-10 minutes. Alternatively place the pizzas under a preheated grill and grill on high until the cheese is bubbling and the pizzas are hot.

•Freeze any leftover tomato topping for up to 1 month to make another batch of pizzas later or use it as a great vegetarian sauce for wholemeal pasta.

Prepare now, eat later• Cook the bases up to 24 hours ahead or freeze

the cooked bases for up to 1 month. Defrost for an hour before topping.

•Cook the sauce up to 24 hours in advance, cool and store, covered in the fridge. Heat the sauce until simmering before spreading on the bases.

The eatwell Plate gives a clear visual guide to the proportions in which adults, and children over five years old, need food from different groups to have a healthy, balanced diet. To find out more visit www.nhs.uk/eatwellplate

Skills used include: Washing, weighing, measuring, peeling, chopping, grating, sifting, mixing/combining, spreading, frying, serving.

eatwell Pizza

20 21


Oaty Salmon FishcakesThese simple fishcakes are made with salmon – a healthy source of protein – and also contain vegetables. Make a main meal of them with a salad and our Roast Lemon and Herb Potato Wedges. Or make mini fishcakes as a starter, delicious with a squeeze of lemon.


Baking tray

Greaseproof paper

Colander

Vegetable peeler

Chopping board

Knife

Medium saucepan x 2

Fork

Potato masher

Measuring jug

Wooden spoon

Mixing bowl

Small saucepan

Grater

Small bowl x 3

Can opener

Measuring spoons

Spoon for tasting

Oven gloves

Pan stand x 3

IngredientsMakes 12 mini fishcakes or 4 large ones

250g potatoes

200g skinless and boneless raw salmon

100ml semi-skimmed milk

50g fresh OR frozen peas

50g canned OR frozen sweetcorn

60g Cheddar cheese

Small bunch (20g) fresh parsley OR 1 x 15ml spoon dried parsley

4 spring onions

1 lemon

50g oats



Top Tip• Ifyouaremakingminifishcakes,trybakingtheminamuffinorbuncase, so you don’t need a plate to serve them.




Energy

1045kJ 248kcal

12%0.44g

7%3.3g

4%2.9g 14%

9.6g 14%

Fish, milk and oats (gluten)*


Skills used include: Weighing, measuring, peeling, chopping, grating, squeezing, mixing/combining, mashing and baking

Method1. Preheat the oven to 200°C/180°C fan or gas mark 6.

2. Cover a baking sheet with a piece of greaseproof paper.

3. Wash, peel and cut the potatoes into 3cm chunks.

4. Put the potatoes into a saucepan and cover with cold water.

5. Put the pan on a medium heat and bring to the boil. Reduce the heat and simmer for 15–20 minutes. Test if the potatoes are cooked by piercing them with a fork. Drain in the colander, return to the pan and mash.

6. Place the salmon in the bottom of another saucepan in a single layer and add the milk.

7. Bring slowly to a gentle simmer, cover with a lid and simmer for 5–10 minutes or until the fish is firm to the touch and cooked in the middle.

8. Remove the salmon with a wooden spoon to a clean bowl and flake with a fork. Keep the liquid.

9. Place the peas and sweetcorn in a small saucepan, cover with water and bring to the boil. Simmer for 3 minutes and drain.

10. Grate the cheese and place in a bowl.

11. Wash the herbs and spring onions. Finely chop the herbs, top and tail the spring onions and discard the outer layer. Chop the spring onions into ½cm pieces.

12. Carefully grate the zest of a lemon and then cut the lemon into 8 wedges.

13. Add the mashed potato, sweetcorn, peas, chopped herbs, spring onions, oats, lemon zest, black pepper to taste (if using) and half of the cheese to the bowl with the flaked salmon and mix gently with a spoon.

14. Shape four large fishcakes or 12 mini fishcakes and space them evenly on the baking tray. If you find the mixture is too dry to form cakes, add some of the liquid. Sprinkle the fishcakes with the remaining cheese.

15. Bake the large fishcakes in the oven for 30 minutes and the mini fishcakes for 15 minutes.

16. Serve with a wedge of lemon.

Prepare now, eat later•Make the mashed potato and prepare the

vegetables in advance and store, covered, in the fridge for up to 24 hours. Then cook the fish and assemble the fishcakes, ready to bake in the oven.

•You can store the uncooked fishcakes in the fridge for 48 hours or freeze them for up to one month. Defrost the fishcakes thoroughly in the fridge before baking and make sure they are piping hot before serving.

Oaty Salmon Fishcakes

Something to try next time•You could add 50g of cooked broccoli, 50g of

chopped peppers or 50g of grated carrot instead of the peas or sweetcorn.

•Try swapping the fresh or dried herbs for the same amounts of dill, chives or coriander for a different flavour.

•Serve the fishcakes with a dollop of zesty lemon mayonnaise by adding the zest of another lemon to 3 x 15ml spoons of reduced-fat mayonnaise or a fiery chilli mayonnaise by adding 1 x 5ml spoon of chilli powder to 3 x 15ml spoons of reduced-fat mayonnaise.

22 23

Roasted Lemon and Herb Potato WedgesThese wedges are a quick and healthy alternative to chips. The lemon gives them a lovely zesty fresh taste but there are many variations to make these a tasty accompaniment to most dishes. Serve the wedges with our Oaty Salmon Fishcakes.

EquipmentChopping board

Sharp knife

Colander

Clean tea towel

Zester

Medium bowl or medium zip seal bag

Measuring spoons

Wooden spoon

Baking tray

Oven gloves

Pan stand

IngredientsServes 4

4 medium baking / sweet potatoes OR 2 large plantains

1 small lemon (zest only)

Small bunch (10g) fresh mixed herbs (parsley, chives and thyme) OR 1 x 5ml spoon mixed dried herbs

2 x 5ml spoons olive OR vegetable oil





Energy

1004kJ 239kcal

12%0.10g

2%13.0g

14%0.4g

2%2.8g

4%



Method1. Preheat the oven to 200°C/180°C fan or gas mark 6

(if cooking straightaway).

2. Wash the potatoes and pat dry. Cut each potato into 8 equal-sized wedges or peel the plantains and chop into chunks.

3. Grate the zest from the lemon and wash and finely chop the fresh herbs (if using).

4. Mix the oil, lemon zest and 2 x 5ml spoons chopped herbs or the dried herbs in the bowl.

5. Add the potato wedges and mix until evenly coated or massage the wedges in the zip seal bag so that they get coated in the mixture.

6. Arrange the wedges on the baking tray so that they do not overlap (or take home in the zip seal bag, refrigerate and cook within 4 hours).

7. Bake in the middle of the oven for 30 minutes, turning the wedges halfway through cooking to avoid burning.

Something to try next time•Add 6 cloves of unpeeled garlic to the roasting tin

to add flavour.

•Add 1 finely sliced red chilli or ½ x 5ml spoon of chilli flakes or 1 x 5ml spoon of paprika at step 4.

•Mix 1 sliced fried onion with the wedges before serving.

•Chop carrots or butternut squash (ensure the pieces are all the same size) and cook with the potato wedges.

Prepare now, eat later•Potato wedges are best eaten straightaway –

if taking home to cook, refrigerate and bake within 4 hours.

Skills used include: Washing, measuring, grating, mixing/combining and roasting.

Roasted Lemon and Herb Potato Wedges

Top Tip•Leave the skin on the potatoes for addedfibreandflavour.

24 25

Fruit and Vegetable ParcelsHere are some ideas for packet and parcel cooking with fruit and vegetables – ideal if you are getting ready to feed a hungry crowd. They can be assembled up to a couple of hours in advance and cooked as needed in the oven.


Vegetable peeler

Sharp knife

Chopping board

Foil or baking parchment

5ml spoon

Grater

Juice squeezer

Spatula

Baking sheet

Oven gloves

IngredientsServes 4

Vegetable

Rosemary Potato Packets 4 x 5ml spoons olive oil, 400g very thinly sliced potatoes, 4 sprigs rosemary, black pepper (optional).

Vegetable Medley 4 x 5ml spoons olive oil, 8 baby sweetcorn, 8 spring onions, 2 medium courgettes, 1 bulb fennel.

Get Your Greens 4 x 5ml spoons olive oil, 200g leeks, 400g broccoli, 400g Savoy cabbage.

Fruit

Papillote Peaches 4 ripe peaches or nectarines, zest of 1 orange, 4 x 5ml spoons orange juice.

Brambled Pears 4 pears, 150g blackberries, 4 x 5ml spoons Demerara sugar (optional).

Banana Bonanza 4 bananas, 4 x 5ml spoons Demerara sugar (optional).





Energy

351kJ 83kcal

4%0.08g

1%12g 14%

0.3g 2%

2.3g 3%


Sulphites*

Top Tips•Add a pinch of dried mixed

herbs or 1 x 5ml spoon of chopped fresh herbs (parsley, chives or mint) to each vegetable parcel.

•Take care when opening the parcels as steam will have built up inside.



2. Cut out 4 squares of foil or baking parchment, approximately 25cm square.

To make the Vegetable Parcels

3. Place 1 x 5ml spoon of olive oil in the middle of each square of foil or baking parchment. Using the tips of your fingers, spread it around the foil to make a greased area.

4. Wash the vegetables and cut into bite-sized pieces. Share equally between the 4 pieces of foil.

5. Add a sprig of rosemary and black pepper (if using) when making potato parcels.

6. Bring the edges of the foil or baking parchment together over the top of the vegetables and crunch them together to make a sealed parcel with enough room for the steam to circulate inside.

7. Place on a baking sheet in the oven and cook for 15–20 minutes (or until soft).

To make the Fruit Parcels

3. First wash your chosen fruit. Cut the strawberries in half and slice the peaches or nectarines, pears or bananas into thin slices (removing the stones or cores).

4. Divide the fruit between the sheets of foil or baking parchment and add any additional ingredients. Form into parcels in the same way as for vegetable parcels.

5. Place on a baking sheet in the oven and cook for 15–20 minutes (or until soft).

Something to try next time•Make different parcels with a variety of seasonal

fruit and vegetables.

Skills used include: Weighing, washing, measuring, chopping, grating, squeezing and baking.

Fruit and Vegetable Parcels

Prepare now, eat later•Most of the parcels, except for the potato version,

can be prepared a few hours in advance and stored ready to cook in the fridge.

•To make the potato parcels in advance, blanch the sliced potatoes to prevent them from going brown. Cover the slices in cold water and bring to the boil. Simmer for 3 minutes and drain. Continue to make the parcels in the same way.

•Sprinkle the bananas and pears with a little lemon juice to prevent them from going brown.

26 27

Apple and Blackberry CrumbleThis traditional autumn fruit combination is an all-time favourite. It can also be altered to suit any season as any fruit can be used.

Milk, oats (gluten) and wheat (gluten)*


Vegetable peeler

Chopping board

Sharp knife

Colander

Ovenproof dish

Measuring spoons

Metal spoon

Mixing bowl

Oven gloves

IngredientsServes 5

Filling

2 large cooking apples

100g blackberries

2 x 15ml spoons water

1 x 15ml spoon sugar

Topping

50g unsaturated fat spread

100g plain flour

50g oats

50g demerara OR caster sugar





Energy

1042kJ 248kcal

12%0.15g

2%22g 25%

1.8g 9%

7.3g 10%



2. Peel and chop the apples into small 2cm pieces. Wash the blackberries.

3. Place the fruit into the bottom of the ovenproof dish and sprinkle with the water and sugar.

4. Now make the crumble topping. Place the spread in a mixing bowl with the flour and oats.

5. Using clean hands, rub the spread into the flour until it looks like breadcrumbs. Stir in the sugar.

6. Scatter the crumble mixture on top of the fruit.

7. Place in the middle shelf of the oven and bake for 35–45 minutes until the crumble topping is golden.

8. When cooked, remove from the oven using oven gloves.

Something to try next time•Try pear and blackberry crumble instead, just

swap the apple for 2 large pears and cook in exactly the same way.

Skills used include: Washing, weighing, measuring, peeling, chopping, rubbing-in, mixing/combining and baking.

Prepare now, eat later•Cool any leftover crumble and store, covered

in the fridge for up to 48 hours or freeze for up to 1 month.

Cranberry CookiesThis fruity Cranberry Cookies recipe is easy to make and they taste delicious. You could make a batch and freeze the dough to cook later.


Baking sheet x 2

Greaseproof paper

Measuring spoons

Saucepan or microwave-safe bowl

Pan stand

Wooden spoon

Tablespoon

Fork

Oven gloves

Wire rack

IngredientsMakes 12 cookies

75g unsaturated fat spread

25g light muscovado sugar

1 x 15ml spoon clear honey

100g self-raising flour

2 x 5ml spoons cinnamon

100g oats

50g dried cranberries

1 x 15ml spoon semi-skimmed milk


Nutritional information per cookie (32g):



Energy

512kJ 122kcal

6%0.17g

3%6.5g

7%1.2g

6%4.7g

7%


Milk, oats (gluten) and wheat (gluten)*

OR


2. Line the baking sheets with greaseproof paper.

3. Turn on the hob to a low heat. Place the spread, sugar and honey in a saucepan and stir until melted. If you have a microwave, place in a microwave-safe bowl and heat on high for 1 minute (timing based on an 800W microwave).

4. Stir in the flour, cinnamon, oats, cranberries and milk. Mix well. Allow to cool for about 5 minutes.

5. Roll tablespoons of the mixture into balls and flatten down onto the prepared baking sheet. This should make around 12. Space them well apart.

6. Flatten the tops slightly with a fork.

7. Bake for 15 minutes until golden brown and crisp on the base.

8. Leave to cool on the wire rack.

Something to try next time•Add the grated zest of an orange or clementine

for a real Christmassy feel!

•Substitute the cranberries with your favourite dried fruit such as raisins or sultanas.

Prepare now, eat later•Keep in an airtight container for up to 1 week or

freeze for up to 1 month.

•Freeze the biscuits cooked or uncooked. To freeze uncooked, shape the cookies and freeze until hard then pack into an airtight container or bag. Defrost on greaseproof paper on a baking tray for an hour before baking.

Skills used include: Weighing, measuring, mixing/combining, rolling, melting, microwaving and baking.

The Tesco Eat Happy Project

The Tesco Eat Happy Project is our long-term commitment to help 4- to 11-year-olds have a healthier and happier relationship with food.

We believe that if children understand more about food and where it comes from, they can make better decisions about what they put on their plates when they grow up.

To help children smell, touch and taste their way through the intriguing world of food, they can take part in our FREE Farm to Fork Trails, Online Field Trips, Let’s Cook pop-up cooking courses, and Let’s Cookalong, our series of online cooking videos. We also have lots of fun and free recipes and activities to download on our website.

www.tesco.com/eathappyproject

Let’s Get Cooking Run by the Children’s Food Trust, Let’s Get Cooking is the UK’s largest network of cooking clubs. We provide training, support and resources for setting up and running healthy cooking activities for people of all ages.

For cooking clubs and cookery training information and services visit: www.letsgetcooking.org.uk

Cooking at home? Visit: www.letsgetcookingathome.org.uk for a fantastic range of healthy, tasty recipes as well as lots of helpful information on cooking from scratch.

The Children’s Food Trust The Children’s Food Trust aims to reduce childhood obesity and malnutrition and enhance educational performance through improving the food our children eat in early years settings, schools and beyond.

We work with health and education commissioners in local authorities, and directly with early years settings, schools, parents and children across the country. We run the UK’s biggest network of cooking clubs and, under our previous name of the School Food Trust, we were directly responsible for developing and introducing the national food and nutrition guidelines in both schools and early years settings. We make a difference, and would be pleased to help you, too.

Contact us Children’s Food Trust, 3rd Floor, 1 East Parade, Sheffield S1 2ET Tel: 0114 299 6901 Email: [email protected] Website: www.childrensfoodtrust.org.uk

Children’s Food Trust registered charity number 1118995

Copyright © Children’s Food Trust 2015

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