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Quick ‘n’ Easy Cooking for a healthy, modern lifestyle!

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Try John Crouch’s recipes...

A project developed by Soroptimist International of Penrith and District in collaboration with

John Crouch: Celebrity Chef, Cumbria

...and have FUN cooking!

tasty,

nutritious food...

cheap ingredients...

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CREAM OF TOMATO SOUP

50 g (2 oz) butter

1 litre (2 pints) vegetable stock

pinch mixed herbs

50 g (2 oz) flour

100 g (4 oz) onion

100 g (4 oz) carrot

50 g (2 oz) tomato purée

salt

pepper

¼ litre (½ pint) milk

croutons

Melt the butter in a thick-bottomed

pan. Add the rough diced onion and

carrot and brown lightly.

Mix in the flour and cook to a sandy

texture.

Remove from the heat and add the

tomato purée.

Return to the heat.

Gradually add the hot stock and stir

to the boil.

Add the mixed herbs and season light-

ly.

Simmer for approximately 30 minutes.

Blend in a food processor.

Add the milk, reheat, correct the

seasoning and serve with croutons.

BEAN AND PASTA SOUP

6 teaspoons olive oil

1 onion, finely chopped

1 clove garlic, crushed

2 carrots, finely chopped

2 sticks celery, finely chopped

1.5 litres (2 ½ pints) vegetable stock

salt

pepper

90 g (3 oz) pasta shells

440 g (14 oz) can borlotti beans

In a large saucepan, heat the oil.

Add the onion, garlic, carrots and

celery and cook gently until soft.

Add the vegetable stock and season

with salt and pepper.

Bring to the boil, cover and simmer

for 20 minutes.

Add the pasta and cook for a further

10 minutes, or until the pasta is

tender.

Drain the beans, rinse in cold water

and add to the soup. Stir well.

Cook for 2 minutes to heat through.

soups and salads 1

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CARROT SOUP

olive oil

1 onion, chopped

500 g (1 lb) carrots, chopped

900 ml (1½ pt) vegetable stock

parsley, chopped

Put some olive oil in a saucepan.

Add the chopped onion and carrot

and cook for 5 minutes.

Add the stock, potato and parsley

and simmer for 30 minutes.

Purée the soup and check the

seasoning.

HEALTHY COLESLAW

½ white cabbage, trimmed and

finely shredded

1 large carrot, peeled and grated

1 large onion, skinned and finely

chopped

100 ml (3½ fl oz) mayonnaise

or salad cream

100 ml (3½ fl oz) plain yogurt

In a large bowl, combine the

cabbage, carrot and onion, mixing

well together.

Pour the mayonnaise or salad cream

and yogurt over the vegetables and

mix until well coated.

BULGARWHEAT SALAD

200 g (½ lb) bulgarwheat

10 spring onions

4 tablespoons chopped mint

4 tablespoons chopped parsley

6 tablespoons olive oil

Juice of ½ lemon


black pepper

400 g (1 lb) tomatoes

Cover the bulgarwheat with boiling

water and leave to cool.

Chop the onions and add to the

wheat with the mint and parsley.

Mix together the oil, lemon juice,

garlic and pepper.

Fold into the wheat and leave for

30 minutes.

Roughly chop the tomatoes and fold

into the wheat just before serving.

soups and salads 2

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Peel the mangoes with a vegetable

peeler. Slice the flesh either side of

the central stone, then remove any

flesh from around the stone. Cut all

the flesh into bite-sized pieces.

Peel and thickly slice the bananas.

Melt the butter in a large non-stick

frying pan. Add the sugar, mango

and banana and sauté for 2-3 minutes

or until just beginning to soften.

Pour in the apple juice, lemon or

lime juice. Add the orange slices.

Bring to the boil, then serve

immediately, decorated with the

reserved orange rind.

HOT MANGO & BANANA SALAD

2 large oranges

2 firm but ripe mangoes,

about 700 g (1½ lb) total weight

4 small bananas

25 g (1 oz) butter

1 teaspoon light soft brown sugar

or honey

2 tablespoons apple juice

2 tablespoons lemon or lime juice

Thinly pare the rind from one orange

and squeeze the juice.

Cut the pared rind into very thin strips

and blanch in boiling water for one mi-

nute, to soften.

Set the rind and juice aside. Peel the

other orange with a serrated knife and

slice the flesh crosswise into rounds.

soups and salads 3 soups and salads 3

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Preheat oven to 180˚C (350˚F /

Gas Mark 4).

To make the pizza base:

Sieve the flour and salt.

Rub in the margarine.

Mix the yeast into the flour, adding

250 ml (½ pint) warm water.

Mix well, knead to a smooth dough.

Roll out into two 18 cm (7 inch) discs

and place on a lightly greased baking

sheet.

To make the pizza tomato sauce

topping:

Heat the cooking oil in a saucepan

and add the chopped onions and

garlic and cook slowly until soft.

Add the tinned tomatoes, tomato

purée, oregano, basil and sugar.

Bring to boil and turn down to

simmer for 5 minutes. Season to

taste.

Spread the tomato sauce topping on

the pizza base.

Decorate pizza with prepared

vegetables of your choice.

Sprinkle with grated cheese.

Bake in the oven for approximately

10 minutes.

Serve hot or cold with salad.

PIZZA

pizza base

400 g (1 lb) flour

pinch of salt

25 g (1 oz) margarine

1 sachet of fast action yeast

250 ml (½ pint) warm water

pizza tomato sauce topping

50 g (4 oz) onions, chopped


2 tablespoons cooking oil

½ x 400 g (14 oz) tinned tomatoes

2 tablespoons tomato purée

oregano

basil

pinch of sugar

salt

pepper

prepared vegetables for topping

(peppers, onions, mushrooms,

tomatoes)

50 g (2 oz) cheese, grated

main meals 1

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Add the garlic and oregano and cook

for a further minute. Keep stirring.

Stir in the carrots and cook for three

minutes.

Add the mince and stir, breaking up

the mince with a wooden spoon

until it becomes completely brown.

Open the can of chopped tomatoes

and add to the saucepan together

with the beef stock and tomato

purée.

Stir until the meat mixture is

beginning to bubble, then reduce the

heat and simmer for 10-15 minutes to

allow the sauce to reduce and thicken.

Continue to simmer the sauce for a

further 10-15 minutes whilst you cook

the pasta according to the instructions

on the packet.

Add more hot water if the Bolognese

sauce becomes too thick and season

with black pepper.

Drain the cooked pasta and serve with

the sauce.

PASTA BOLOGNESE

1 onion

1 garlic clove

1 beef stock cube

100 ml (4 fl oz) water

2 teaspoons olive oil

1 teaspoon dried oregano

1 carrot

300 g (12 oz) minced beef

400 g can chopped tomatoes

1 tablespoon tomato purée

300 g uncooked pasta

pepper

Peel and finely chop the onion

and garlic.

Peel and chop the carrot into

pea-sized pieces.

Dissolve the stock cube in 100 ml

(4 fl oz) boiling water.

Heat the olive oil in a saucepan.

Add the onion and cook for 3 minutes

until softened, stirring all the time.

main meals 2

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for the pastry

400 g (1 lb) wholemeal flour

200 g (8 oz) margarine

water to mix

Rub the margarine into the flour

until the mixture resembles fine

breadcrumbs.

Add the water and mix to a firm

dough. Knead on a lightly floured

surface until smooth. Roll out two-

thirds of the pastry and line an 18 cm

(7 inch) flat dish.

Skin the sausage. De-rind and dice the

bacon and mix it with the sausage-

meat, herbs and some pepper.

Brown it in a hot pan, but it is not

necessary to cook it through.

Spread it over the pastry, sprinkle with

a little ground nutmeg then make 4

indentations in the meat. Break an

egg into each hollow and season

them. Cover the top with the

remaining pastry, dampening the edg-

es a little so that it is secure. Press

down the edges and trim with a sharp

knife. Make a small slit on the top,

then brush with the milk and bake at

220˚C (425˚F / Gas Mark 7) for 15

minutes. Reduce to 170˚C (325˚F /

Gas Mark 3) for a further 15 minutes,

or until it is golden. Serve hot.

CUMBERLAND SAUSAGE PIE

The Cumberland breed of pig is now

extinct but recipes using pork and

ham, linked with our old county name,

like Cumberland Ham and Cumberland

Sausage, still have strong connections

with this area.

Cumberland sausage is sold in a

continuous strip, not broken into links,

made to each butcher's own particular

recipe with just pork and herbs and

little or no 'filling'.

for the filling

400 g (1 lb) Cumberland sausage or

sausagemeat

2 rashers bacon

pinch each of dried sage and thyme

1 tablespoon chopped parsley

freshly ground black pepper

pinch of nutmeg

4 eggs

main meals 3

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SWEET AND SOUR RED KIDNEY

BEANS WITH RED PEPPERS

(TÁNG CÙ WÃNDÒU OĪNGJĪAO)

1 X 410 g tin of red kidney beans

1 tablespoon vegetable oil

2 medium onions, thinly sliced

1 large clove garlic, finely chopped

1 large red pepper

2 tablespoons cornflour

1 tablespoon soy sauce

300 ml (½ pint) vegetable stock

2 tablespoons tomato purée

1 tablespoon sugar

4 tablespoons vinegar

Core the peppers and cut into strips

about 3 cm by 0.75 cm (1 inch by ¼

inch).

Heat the oil on a low heat and cook

the onions and garlic until the onions

are soft. Mix in the peppers and carry

on cooking until the onions are gold-

en. Add the drained kidney beans.

Put the cornflour into a bowl and grad-

ually mix in the soy sauce,

vegetable stock, tomato purée,

sugar and vinegar.

Add the cornflour mixture to the

onions and bring to the boil, simmer

everything for 2 minutes, stirring

frequently.

SARDINES IN TOMATO SAUCE

1 large onion, chopped

1 clove garlic, finely chopped

1 tablespoon oil

4 sardines

2 large tomatoes, chopped,

or 50 g (2 oz) tomato purée

1 teaspoon cayenne pepper

1 bunch spinach, washed and

chopped

In a large, heavy pan, brown the

onion and garlic lightly in the oil.

Add the other ingredients and cover

with about 2 cups of water.

Simmer for 30 minutes.

main meals 4

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Add the masala paste and the

potatoes. Raise the heat again and

bring to a brisk sizzle, stir-frying as

needed for about 5 minutes.

Add about 250 ml (½ pint) of water

and stir. As soon as the water begins

to bubble add the peas, cover and

turn the heat to low and cook for

about 5 minutes.

Add the drained tuna, and if using

the coconut sprinkle over the top

and stir.

Heat through thoroughly and serve.

TUNA, POTATO AND PEA CURRY

1 tablespoon oil

1 garlic clove, finely chopped

225 g (8 oz) onion, very finely

chopped

350 g (12 oz) cooked potatoes, diced

2 tablespoons Balti masala paste

125 g (5 oz) peas

2 x 185 g tins of tuna in brine,

drained

250 ml (½ pint) water

2 tablespoons desiccated coconut

(optional)

Heat the oil on high heat, and then

stir-fry the garlic for 30 seconds.

Add the onion on a reduced head

and stir-fry the garlic for about 10

minutes, allowing the onions to

become translucent and begin to

brown.

main meals 5

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Make a well in the centre of the

ingredients and gradually pour in 100

ml (4 fl oz) milk, stirring as you pour,

until the mixture forms a soft dough.

Turn the dough on to a floured surface

and knead lightly. Roll out until 2 cm

(¾ inch) thick and use a 5 cm (2 inch)

plain pastry cutter to stamp out as

many rounds as you can.

Transfer the rounds to a baking tray.

Re-knead the dough trimmings

together and roll out again. Stamp out

more rounds – you should be able to

make 10 scones in total.

Brush the scones with the remaining

milk and sprinkle with the grated

cheese. Bake in the oven for 15-20

minutes until risen and golden.

Transfer to a wire rack to cool.

Serve warm.

CREAM CHEESE

AND CHIVE SCONES

225 g (9 oz) self-raising flour

1 teaspoon powdered mustard

½ teaspoon cayenne pepper

½ teaspoon salt

1 teaspoon dried mixed herbs

100 g (4 oz) low-fat cream cheese

2 tablespoons fresh snipped chives

100 ml (4 fl oz) and 2 tablespoons

skimmed milk

50 g (2 oz) cheese, grated

Preheat the oven to 200˚C

(400˚F/Gas Mark 6).

Sift the flour, mustard, cayenne, salt

and mixed herbs into a mixing bowl.

Add the cream cheese to the

mixture and mix together until well

incorporated. Stir in the snipped

chives.

main meals 6

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Mix in the dates, flour and vanilla

essence then pour into the greased

baking tin and cook in the pre-heated

oven for about 30-40 minutes until

just firm to the touch.

To make the sauce, simply place all

the ingredients in a pan over a low

heat and stir together until blended,

then bring to the boil. Some of this

can be poured over the sponge and

finished under the grill, or it can be

kept totally separate and ladled over

the sponge when portioned.

Good, fresh, thick cream is just right

for this pudding.

BANANA LASSI

2 ripe bananas

300 ml (½ pint) milk

150 ml (¼ pint) yogurt

pinch of ground cardamom

Place all the ingredients in a blender.

Blend until smooth.

STICKY TOFFEE PUDDING

175 g (6 oz) dates,

stoned and chopped

300 ml (10 fl oz) water

1 teaspoon bicarbonate of soda

50 g (2 oz) unsalted butter

175 g (6 oz) caster sugar

2 eggs, beaten

175 g (6 oz) self-raising flour

1 teaspoon vanilla essence

for the sauce

300 ml (10 fl oz) double cream

50 g (2 oz) Demerara sugar

2 teaspoons black treacle

Pre-heat the oven to 180˚C (350˚F /

Gas Mark 4) and grease a 28 x 18 cm

(11 x 7 inch) baking tin.

Boil the dates in the water for about

5 minutes until soft, then add the

bicarbonate of soda.

Cream the butter and sugar together

until light and fluffy, then add the

eggs and beat well.

desserts 1

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Peel and slice the banana and stir it

into the apples then transfer to a 1.15

litre (2 pint) oven-proof dish and stand

the dish on a baking tray.

Spoon the crumble mixture evenly

over the fruit and press down very

slightly.

Bake in the centre of the oven for

30-35 minutes or until the crumble is

golden brown and the juices from the

filling begin to bubble up.

CUSTARD SAUCE

2 egg yolks or 1 whole egg


2-3 drops vanilla essence

250 ml (½ pint) milk

Mix the yolks or egg, sugar and

essence in a basin.

Whisk on the boiled milk.

Return to a thick-bottomed pan.

Place on a low heat and stir with a

wooden spoon until it coats the back

of the spoon.

Do not boil or eggs will scramble.

OATY FRUIT CRUMBLE

for the topping

100 g (4 oz) plain flour

75 g (3 oz) butter

75 g (3 oz) rolled oats

40 g (1 ½ oz) caster sugar

for the filling

700 g (1 ¾ lb) cooking apples,

peeled, cored, and sliced


4 tablespoons water

1 large banana

To make the crumble topping, sift the

flour into a mixing bowl and rub in the

butter until the mixture resembles fine

breadcrumbs.

Stir in the oats and sugar.

Preheat the oven to 190˚C (375˚F /

Gas Mark 5). Put the apples into a

saucepan with the sugar and water.

Cover and cook gently for 10 minutes

or until they begin to soften, then

remove from the heat.

desserts 2

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QUEEN MOTHER'S CAKE

200 g (8 oz) dates, chopped

1 teaspoon bicarbonate of soda


1 teaspoon baking powder

50 g (2 oz) walnuts

1 teaspoon salt

1 teaspoon vanilla essence


1 large egg

2 tablespoons (3 oz) butter

topping

2 tablespoons (3 oz) butter

5 tablespoons brown sugar

2 tablespoons cream

Pour ½ pint boiling water over the

dates and bicarbonate of soda.

Cream the butter and sugar, then

beat in the egg and vanilla essence.

Mix together the flour, baking powder

and salt and add to the creamed

mixture. Add the dates and stir well.

Grease a 9 x 12 inch Swiss roll tin.

Bake at 180˚C for 35 minutes.

For the topping, add the butter,

brown sugar and cream into a pan and

boil for 3 minutes, stirring constantly.

Spread over warm cake and sprinkle

with chopped walnuts.

INDIVIDUAL BARQUETTE

PASTRY CASES

Shortcrust pastry


100 g (4 oz) wholemeal flour

100 g (4 oz) margarine or butter

2-3 tablespoons water

Combine the flour in a bowl.

Rub in the margarine until the mixture

resembles fine breadcrumbs.

Add the water and mix to a firm

dough.

Knead on a lightly floured surface

until smooth. Roll out the pastry and

line the barquette tins.

Pierce the bottom with a fork and

bake blind in a pre-heated oven at

190˚C (375˚F / Gas Mark 5) until set.

Fill the pastry boats with the filling of

your choice.

desserts 3

A project developed by Soroptimist International of Penrith and District in collaboration with

John Crouch: Celebrity Chef, Cumbria

SUPPORTED BY:

STRAKER CHARITABLE TRUST

& LOCAL RETAILERS:

Cooking4Life

THE FRUITER, DEVONSHIRE ARCADE

try john crouch’s - impact housing · e try john crouch’s recipes... a project developed by...

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