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WinterRecipe Book

www.letsgetcooking.org.uk

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Together with The Tesco Eat Happy Project, we have put together a collection of tasty recipes for you to try with your club this winter.

We’ve included recipes for you to make on occasions such as Pancake Day and Valentine’s Day, and also included some tips and ideas in the newsletter included with this pack.

It’s time to 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

Mini Pancakes 6

Mango and Chicken Pittas 8

Thai Green Curry 10

Spinach and Mushroom Lasagne 12

Vegetable Fajitas 14

Noodle and Sweetcorn Soup 16

Lamb and Lentil Moussaka 18

Ham and Leek Cheesy Crumble 20

Fruity Rock Cakes 22

Chocolate Surprise Cupcakes 24

Mixed Fruit Compote 26

Winter 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%

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Mini PancakesMini pancakes make a perfect snack. You can make them sweet or savoury by adding your own toppings.

EquipmentWeighing scales

Mixing bowl

Measuring jug

Table knife

Whisk or wooden spoon

Measuring spoons

Frying pan

Palette knife or fish slice

Kitchen towel

Wire rack or plate

IngredientsServes 10 (makes approximately 60 pancakes. 6 pancakes per person)

150g self-raising flour

1 egg

250ml semi-skimmed milk

Oil for greasing

Fruity Pancakes

200ml light mascarpone

150g raspberries

Smoked Salmon Blinis

200ml reduced-fat crème fraîche

Approx 120g smoked salmon trimmings

* 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• A non-stick frying pan is the easiest to use as the pancakes

won’t stick.• An oil spray will ensure a fine layer of oil. Alternatively, use a

pastry brush to brush the frying pan with some oil.• These pancakes can be served warm or cold, but if they are

served warm the crème fraîche or mascarpone will soften.




Energy

502kJ 119kcal

6%0.48g

8%2.3g

3%2.9g 15%

5.1g 7%

www.letsgetcookingathome.org.ukLGC076

Egg, fish, milk and wheat (gluten)*

www.letsgetcookingathome.org.ukThis recipe was developed with funding from the Big Lottery Fund. Copyright © Children’s Food Trust LGC076

Method1. Put the flour into the mixing bowl. Make a well in

the centre and add the egg and about half of the milk. Using a whisk, or wooden spoon mix to a smooth, thick batter. You may need to add a little more milk if the batter is too thick to mix.

2. When the batter is smooth, gradually stir in the rest of the milk until it is well combined.

3. Add a small amount of oil to the frying pan, just enough to give a non-stick layer to the surface of the pan.

4. Heat the frying pan on high until the oil begins to smoke, then turn down the heat to medium.

5. Pour 15ml spoons of batter onto the surface of the pan. This should make pancakes about 3cm in diameter.

6. Leave each pancake for about 30 seconds. Bubbles will appear on the surface and the mixture will start to set. Flip each pancake over using a palette knife or fish slice and leave for another 30 seconds.

7. Transfer pancakes to a wire rack or some kitchen towel on a plate.

8. Top each pancake with 1 x 5ml spoon crème fraîche and 1 or 2 smoked salmon pieces, or 1 x 5ml spoon mascarpone and 2 or 3 raspberries.

Something to try next time• Add flavourings to the batter mix, like fresh herbs

for savoury pancakes or dried fruit or chopped banana for sweet ones.

• Try some other toppings such as cream cheese, sun-dried tomato and chopped chives, or cream cheese and ham.

• Try small pieces of smoked mackerel instead of smoked salmon, making sure you remove any bones.

• Try cheese and ham or your favourite seasonal fruit.

Prepare now, eat later• Make the batter in advance and store, covered, in

the fridge for up to 24 hours.

• Store the cooked pancakes between layers of greaseproof paper in the fridge for up to 48 hours or they can be frozen for up to 1 month. Defrost them in the fridge and reheat them quickly in a non-stick frying pan.

Skills used include: Weighing, measuring, whisking, mixing/combining, frying and serving.

Mini Pancakes

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Mango Chicken PittasThis is a delicious and quick snack to make and enjoy for lunch and picnics!

EquipmentChopping board x 2 (1 for meat and 1 for vegetables)

Sharp knife x 2 (1 for meat and 1 for vegetables)

Frying pan

Measuring spoons

Spatula or wooden spoon

Can opener (optional)

Mixing bowl

Mixing spoon

Colander

IngredientsServes 4

2 chicken breasts

1 x 15ml spoon vegetable oil

1 ripe fresh mango OR 1 x 400g can mango in own juice

2 x 15ml spoons reduced-fat mayonnaise

1 x 5ml spoon curry powder

4 lettuce leaves

8 mini pittas OR 4 large pittas

Serves 10

5 chicken breasts

2 x 15ml spoons vegetable oil

3 ripe fresh mangoes OR 2 x 400g cans mango in own juice

5 x 15ml spoons reduced-fat mayonnaise

2 x 5ml spoons curry powder

10 lettuce leaves

20 mini pittas OR 10 large pittas


Top Tips• Make sure you use a different

chopping board and knife for the chicken and the mango.

• If you don’t have access to a hob or grill, use pre-cooked chicken pieces. Alternatively, wrap each chicken breast in foil and roast in the oven until cooked before dicing.

• Make sure the mangoes are ripe, otherwise they are hard and are difficult to peel and de-stone.




Energy

1600kJ 379kcal

19%0.9g 15%

8.3g 9%

1.8g 9%

10g 14%


Egg, milk, mustard and wheat (gluten)*


Method1. Dice the chicken into 2cm pieces. Wash your hands

after touching raw chicken.

2. Heat the oil in the frying pan and cook the chicken until it has turned from pink to white/golden brown.

3. Peel the mango and remove the stone. To chop a fresh mango use a sharp knife to slice off the side of the mango, getting as close as possible to the stone in the centre. Do the same thing on the other side. Using the sharp knife, cut a grid of 1cm cubes into the flesh of each mango half – being careful to get close to the skin without going through it. Using both hands, turn the mango halves inside out, so that the cubes pop up from the skin. Slice off the pieces and cut into cubes and discard the stone.

4. Mix the mayonnaise and curry powder in a bowl. Then stir in the cooled chicken and mango.

5. Wash, dry and tear up the lettuce leaves.

6. Under a grill or in a pan, lightly toast the pitta bread.

7. Slice the pitta open, fill with the chicken and mango mixture and lettuce leaves and serve.

Something to try next time• Why not add some watercress to the chicken and

mango mixture to add extra colour and flavour.

Prepare now, eat later• Make the chicken mixture up to 24 hours ahead

and keep in the fridge but make sure that the chicken is cold before adding to the mayonnaise.

• Fill the pittas just before serving.

Skills used include: Washing, measuring, peeling, chopping, mixing/combining, frying and serving.

Mango Chicken Pittas

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Thai Green CurryThis recipe works well with chicken or fish and the coconut milk gives it a yummy, creamy flavour.


Colander

Chopping board x 2 (1 for meat and 1 for vegetables)

Sharp knife x 2 (1 for meat and 1 for vegetables)

Grater

Measuring spoons

Wok or large non-stick frying pan

Wooden spoon

IngredientsServes 4

175g pack mangetout OR sugar snaps (OR mixed pack mangetout and baby sweetcorn)

1 lime

475g chicken breast

1 small red chilli

1 x 15ml spoon vegetable oil

2 x 5ml spoons Thai green curry paste

200ml reduced-fat coconut milk

10g (about a handful) fresh coriander





Energy

941kJ 224kcal

9%0.2g

3%1.9g

2%4.9g 24%

12g 17%


Fish and mustard*


Method1. Wash the vegetables and the fresh coriander.

Grate the zest from half the lime.

2. Slice the chicken breasts into small pieces about 1cm thick. Wash your hands after touching the raw meat.

3. Using a different chopping board, finely chop the fresh chilli (if using). Wash your hands after touching the chilli.

4. Turn on the hob. Heat the oil in the saucepan on a medium heat. Add the chicken and chopped fresh chilli and stir until the chicken is cooked through. It will turn from pink to white.

5. Add the vegetables and stir for 2 minutes.

6. Add the curry paste, lime zest and coconut milk. Simmer for 10–15 minutes until the sauce starts to thicken.

7. Finely chop the coriander and squeeze the lime. Stir into the sauce. Keep a small amount of coriander to sprinkle on top when serving.

Something to try next time• Why not try using 450g of white fish or prawns

instead of chicken?

Prepare now, eat later• This quick and easy Thai dish is best eaten

straight away.

• Any unused coconut milk can be frozen for up to a month. Defrost thoroughly before using.

Skills used include: Washing, weighing, measuring, chopping, stir-frying and boiling/simmering.

Thai Green Curry

Top Tips• Take great care when touching the red

chilli, because chillis are very hot. Make sure you wash your hands when you’ve finished preparing.

• For a vegetarian version, replace the chicken for 120g baby corn and 1/2 butternut squash.

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Spinach, Mushroom and Onion LasagneLasagne is a popular family favourite. This recipe uses spinach and layers of a mushrooms and tomato sauce to create a tasty vegetarian version.


Clean, damp cloth

Colander

Sharp knife

Chopping board

Garlic crusher

Saucepan x 2

Wooden spoon x 2

Measuring spoons

Grater

Measuring jug

Ovenproof dish

IngredientsServes 4

50g fresh spinach

200g mushrooms

1 medium onion

1 clove garlic

1 x 5ml spoon dried oregano

1 x 5ml spoon olive oil

1 x 400g can chopped tomatoes

Black pepper (optional)

50g reduced-fat Cheddar cheese

1 x 5ml spoon plain flour


6–8 dried lasagne sheets


Top Tip • It is easier if your ovenproof

dish is square or rectangular, but if you are using a round one, you might need to snap the lasagne sheets so they fit.




Energy

758kJ 179kcal

9%0.47g

8%5.7g

6%1.8g

9%4.5g

6%


Egg, milk, celery and wheat (gluten)*


Method1. Preheat the oven to 180°C/160°C fan or gas mark 4.

2. Wash the spinach and oregano if using fresh. Wipe the mushrooms with a clean damp cloth.

3. Peel and finely chop the onion. Peel and crush the garlic clove. Finely slice the mushrooms and finely chop the oregano if using fresh.

4. Heat the oil in one of the saucepans and add the crushed garlic, chopped onion and sliced mushrooms. Cook for 5 minutes, stirring continuously.

5. Add the chopped tomatoes, black pepper to taste (if using) and herbs. Cook for 15 minutes. Stir regularly.

6. Whilst the tomato and mushroom sauce is cooking, make the cheese sauce. Grate the cheese. Place the flour into the second saucepan and stir in a little milk (about 1 x 15ml spoon) until you have a smooth paste. Pour in the rest of the milk and stir well.

7. Place the saucepan onto the hob on a high heat, stirring the sauce all the time. It will start to thicken, so keep stirring to avoid lumps. When you have a thick, smooth white sauce, take off the heat and stir in the grated cheese until it melts.

8. When the tomato and mushroom sauce and the cheese sauce are both ready, you can layer the lasagne into the ovenproof dish. First, put a thin layer of tomato and mushroom sauce in the bottom, then a layer of spinach (about a handful), then a layer of lasagne sheets and repeat. Finish with a sheet of lasagne and top with the cheese sauce.

9. Bake in the oven for 45 minutes until the cheese sauce has started to brown. Check the pasta is cooked by inserting a knife into the lasagne, if it slides in easily, it’s ready.

Something to try next time• Save 10-20g of grated cheese to sprinkle on top

before baking.

• Try other vegetables in your tomato sauce such as chopped courgette, celery or carrot.

Prepare now, eat later• Prepare the lasagne up to 24 hours ahead and

chill. The lasagne sheets will soften in the fridge.

• Cool any leftovers quickly, chill for up to 24 hours and reheat, only once, until piping hot.

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

Spinach, Mushroom and Onion Lasagne

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Veggie FajitasThese spicy Mexican wraps make a tasty meal. They are great for events as you can prepare the fillings in advance and are also perfect for eating ‘on the go’!

EquipmentColander

Sharp knife

Chopping board

Garlic crusher

Measuring spoons

A wok or deep frying pan

Wooden spoon

Can opener

Metal spoon

Frying pan to warm the tortilla wraps (optional)

IngredientsMakes 6 small fajitas

2 red OR green peppers

1 red chilli OR 1 x 5ml spoon chilli powder

½ small lettuce

1 medium red onion

1 clove garlic

200g mushrooms


1 x 5ml spoon balsamic vinegar (optional)

1 x 400g can chopped tomatoes

1 x 5ml spoon tomato purée

2 x 5ml spoons dried oregano

Freshly ground black pepper (optional)

6 flour tortilla wraps

4 x 5ml spoons reduced-fat soured cream OR reduced-fat crème fraîche


Top Tip • Stir-frying needs to be done

over a high heat, keep stirring all the time to ensure your food does not burn.

Nutritional information per fajita (288g):



Energy

1071kJ 255kcal

13%0.73g

12%6.8g

8%1.4g

7%6.9g 10%


Milk, sulphites and wheat (gluten)*


Method1. Wash the peppers, chilli (if using fresh) and lettuce.

2. Finely shred the lettuce and set aside for serving later.

3. Peel and chop the onion into long, thin strips as fajitas should contain long thin strips of vegetables and not chunks.

4. Cut both peppers in half, scoop out and discard the white pith and seeds. Cut the peppers into long, thin strips.

5. Peel and crush the garlic.

6. Wipe the mushrooms with a clean, damp cloth and then finely slice.

7. Finely chop the chilli (if using fresh). Wash your hands after touching the chilli.

8. Heat the oil in a wok or a frying pan. Add the garlic, onion and pepper and stir-fry for 3 minutes until they start to soften.

9. Add the fresh or powdered chilli and stir for 1 minute.

10. Add the balsamic vinegar (if using) and cook for a few seconds, then add the chopped tomatoes, tomato purée and oregano.

11. Add black pepper to taste (if using) and cook for about 4 minutes, or until the mixture has thickened.

12. Heat the tortilla wraps according to the packet instructions.

13. Place some of the vegetable mixture along the centre of each tortilla wrap, add some shredded lettuce and some of the soured cream.

14. Fold the bottom of the tortilla wrap over first, to hold the mixture in, and then fold in both sides.

Something to try next time• Use guacamole as alternatives to soured cream.

• Add some fresh, chopped cherry tomatoes or finely sliced strips of cucumber with the lettuce to increase the number of vegetable portions.

Prepare now, eat later• To save time, especially if you are preparing large

quantities, prepare all the fresh ingredients in advance. Store all the prepared ingredients in sealed plastic containers or plastic bags in the fridge for up to 24 hours.

• This recipe is best served immediately.

Skills used include: Washing, measuring, peeling, chopping, crushing, boiling/simmering, stir-frying, microwaving and serving.

Veggie Fajitas

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Noodle and Sweetcorn SoupThis quick, easy and tasty soup is made by using some basic store cupboard ingredients - perfect for those cold wintery days!

EquipmentChopping board

Sharp knife

Large saucepan

Measuring spoons

Wooden spoon

Kettle

Measuring jug

Can opener

Colander

IngredientsServes 4

2 small onions

2 cloves garlic

2 small sticks celery (optional)


1.5 litre boiling water

1 x reduced-salt vegetable stock cube

2 nests of fine egg noodles OR rice noodles

1 x 325g can sweetcorn (260g when drained) OR frozen sweetcorn


1 x 5ml spoon reduced-salt soy sauce (optional)

4 spring onions (optional)


Top Tips • If you break up the noodles, it

makes it easier to eat the soup with a spoon.

• Use frozen vegetables such as chopped onion if you are short on time, or cooking with younger, less- experienced cooks.




Energy

626kJ 149kcal

7%0.56g

9%3.2g

4%0.6g

3%4.6g

6%


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


Method1. Peel and chop the onion and garlic into small

pieces and finely chop the celery (if using).

2. Heat the oil in a large saucepan and add the onion, garlic and celery.

3. Soften over a low heat for 4–5 minutes, stirring to prevent them burning.

4. Measure 750ml of boiling water into the measuring jug, crumble in the stock cube and stir to dissolve. Pour over the softened vegetables.

5. Bring the soup in the pan back to the boil and simmer for 2 minutes. Break the noodles into pieces and add to the pan. Stir until they separate then simmer for 3–4 minutes.

6. While the noodles are cooking, open the can of sweetcorn and drain in a colander. Add the drained sweetcorn to the soup and simmer for another minute.

7. Season with black pepper to taste (if using) and add the soy sauce (if using). Top and tail and finely slice the spring onions (if using) and add to the soup just before serving.

Something to try next time• Add 50-100g of shredded cooked chicken at step 6

and use a reduced-salt chicken stock cube.

• For a spicier flavour, add a pinch of cayenne pepper, chilli powder or chilli flakes to the onions.

• Add 3–4 finely sliced mangetout or green beans, a sliced red pepper, or a handful of beansprouts at step 6. Very fine strips of carrot also make a colourful addition.

Prepare now, eat later• This quick soup is best eaten fresh.

• Leftover soup should be cooled as quickly as possible and stored in the fridge for up to 24 hours. Reheat until simmering, adding more water if it is too thick.

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

Noodle and Sweetcorn Soup

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Lamb and Lentil MoussakaMoussaka is a traditional Greek dish made with aubergine and spiced meat. This recipe is a quick, healthy and cheaper alternative because it uses a mixture of lamb and lentils.


Chopping board

Vegetable peeler

Sharp knife

Small saucepan

Colander

Deep frying pan or large saucepan with lid

Wooden spoon

Measuring spoons

Measuring jug

Small mixing bowl

Fork

Deep ovenproof dish (approx. 25 x 25cm)

Tablespoon

Oven gloves

IngredientsServes 4

200g potatoes (peeled weight)

1 red onion

1 clove garlic

1 red pepper

1 aubergine

250g lean minced lamb

140g dried red lentils

400g chopped tomatoes OR passata

250ml cold water

2 x 5ml spoons dried oregano OR mixed herbs

½–1 x 5ml spoon ground cinnamon (optional)

100g fresh OR frozen spinach (optional)

75g feta cheese

200g low-fat Greek yoghurt


Top Tips• Use leftover feta cheese for a Greek

salad to serve alongside the moussaka.• Use frozen vegetables such as chopped

peppers if you are short on time, or cooking with younger, less- experienced cooks.




Energy

1546kJ 368kcal

18%1g 17%

11g 12%

5.4g 27%

11g 15%


Milk*


Method1. Peel and slice the potatoes into ½–1cm thick slices

and wash in the colander.

2. Place the potatoes in a saucepan and cover with water. Bring to the boil, reduce the heat to medium and cook for 10–15 minutes (until soft). Drain in a colander and set aside for later.

3. Peel and finely chop the onion and garlic.

4. Wash the pepper and aubergine.

5. Deseed the pepper, then chop the pepper and aubergine into 2cm pieces.

6. Put a saucepan on medium heat, add the minced lamb and break it up with a large spoon. Wash your hands after touching raw meat. When the minced lamb is beginning to turn brown add the onions and garlic. Stir well and cook for 5 minutes. The meat will be brown and the onion will be soft.

7. Add the lentils, aubergine and peppers, chopped tomatoes, water, oregano or mixed herbs and cinnamon (if using) and stir well. Bring to the boil then turn down the heat, cover and simmer (small bubbles) for 20–25 minutes. Stir every 5 minutes and add more water if it gets too dry. If you are using spinach, add this in the last 5 minutes of cooking (last 10 minutes for frozen spinach).

8. Set the grill to a medium heat.

9. In a small mixing bowl, mash the feta cheese into the Greek yoghurt using a fork.

10. Put the lamb and lentil mixture into an ovenproof dish and layer on the potato slices. Spoon the feta and Greek yoghurt mixture on top. Place under the grill for 5–10 minutes or until golden brown in colour, then serve.

Something to try next time• Use different-coloured vegetables to add flavour,

texture and colour.

• Swap lean minced lamb for lean minced beef.

• For a vegetarian version, leave out the minced lamb and increase the amount of lentils to 200g, then add 100g of your favourite vegetables. Courgettes or butternut squash work well.

• Swap the feta cheese for 1 beaten egg for a cheaper recipe.

Prepare now, eat later• The lamb and lentil mixture can be prepared in

advance and frozen for up to 1 month or stored in the fridge for up to 48 hours.

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

Lamb and Lentil Moussaka

20 21


Ham and Leek Cheesy CrumbleThis tasty Ham and Leek Cheesy Crumble includes plenty of nutritious vegetables.


Chopping board

Sharp knife

Small mixing bowl x 2

Can opener

Colander

Large, deep frying pan

Wooden spoon

Measuring jug

Grater

Measuring spoons

Mixing bowl

Large ovenproof dish

Oven gloves

Pan stand

IngredientsServes 5

160g cooked ham (better bought as one piece)

1 x 198g can sweetcorn

2 medium leeks

25g unsaturated fat spread

25g plain flour


175ml water

15g mature Cheddar cheese

1 x 5ml spoon French mustard

10g fresh herbs OR 1 x 5ml spoon dried herbs

125g frozen peas


Crumble topping

60g wholemeal flour


2 x 5ml spoons cold water

35g breadcrumbs

35g mature Cheddar cheese

½ x 5ml spoon dried thyme OR 1 x 5ml spoon fresh thyme





Energy

1325kJ 316kcal

16%1.2g 21%

7.5g 8%

5.2g 26%

15g 22%

Milk, mustard, soya and wheat (gluten)*

Skills used include: Weighing, measuring, peeling, chopping, grating, rubbing-in, boiling/simmering, frying and baking.



2. Tear the ham into bite-sized chunks and place in a bowl.

3. Open the can of sweetcorn, drain, and add to the ham.

4. Top and tail the leeks and peel off and discard the outer layer. Slice partway from the top of the leeks down and rinse under water to remove any dirt. Slice the leeks in half lengthways, then across into semicircles about 2cm thick.

5. Melt the spread in a frying pan over a low heat and add the leeks. Stir for 5 minutes until soft.

6. Sprinkle the flour over the leeks and stir to combine – it will look lumpy at this stage. Cook for 2 minutes, stirring gently so that it doesn’t burn.

7. Measure the milk and water together, then add about 50ml to the leeks at a time, allowing it to fully combine and thicken a little before adding the next 50ml (this stops it splashing out of the pan and allows any lumps to disappear). Simmer for 5 minutes then turn off the heat.

8. Grate the cheese and stir into the pan together with the mustard. Wash, then chop the fresh herbs finely, and when the cheese has melted, add the ham chunks, sweetcorn, frozen peas and herbs, and add black pepper to taste (if using). Pour the mixture into the ovenproof dish.

9. To make the crumble topping, measure the flour into a bowl. Cut the spread into roughly 2cm chunks and rub into the flour to form fine crumbs. Add the water to help it clump together. Stir in the breadcrumbs and grate in the cheese. Then add the thyme and combine well.

10. Sprinkle the crumble topping over the ham and leek mixture.

11. Using the oven gloves, place the crumble into the preheated oven and bake for 25 minutes until golden brown and bubbling around the edges.

Something to try next time• For a dairy-free version, replace the milk

with soya milk and the cheese with a dairy-free cheese substitute. Choose a dairy-free spread suitable for cooking and baking.

• For a gluten-free version, substitute the flour for a gluten-free flour mix and use breadcrumbs made from gluten-free bread.

• To spice up the crumble, add ½ x 5ml spoon of chilli flakes or ½ a chopped fresh chilli when you soften the leeks, or season the sauce with a sprinkle of paprika.

Prepare now, eat later• Chop the leeks and store in food bags and tear up

the ham and store in an airtight container. Both items can be stored in the fridge for up to 24 hours.

• To cook later, add the crumble topping once the base is cold. Cover and store in the fridge and cook within 24 hours.

• Make a large amount of breadcrumbs from stale bread and freeze them in freezer bags, then you can take out the breadcrumbs as you need them and use them straight from the freezer.

• Rub together the flour and fat and store in bags in the fridge for up to 4 days.

• Freeze the prepared crumble, well-wrapped, for up to a month. Defrost thoroughly then cook it until piping hot following the instructions in step 11.

Ham and Leek Cheesy Crumble

22 23

Fruity Rock CakesRock cakes originated in Britain and were traditionally eaten at teatime. During the Second World War, the Ministry of Food promoted these treats because they were made using less sugar and fewer eggs than ordinary cakes, which made them ideal bakes during rationing.

Egg, milk, sulphites and wheat (gluten)*

EquipmentBaking tray

Baking parchment or greaseproof paper

Weighing scales

Sieve

Large mixing bowl

Measuring spoons

Small bowl

Table knife

Fork

Oven gloves

Cooling rack

IngredientsMakes 12



25g caster sugar

100g mixed dried fruit

¼ x 5ml spoon mixed spice OR grated nutmeg

1 large egg

2 x 15ml spoons semi-skimmed milk

2 x 5ml spoons demerara sugar


Top Tips• Pour the milk into the flour a little at

a time to prevent lumps.• For lighter cakes, handle the dough

as little as possible.

Nutritional information per cake (41g):



Energy

550kJ 131kcal

7%0.27g

4%9.1g 10%

1.2g 6%

4.6g 7%




2. Line the baking tray with baking parchment or greaseproof paper.

3. Sift the flour into the large mixing bowl and add the spread. Rub in with your fingertips until it resembles breadcrumbs.

4. Add the sugar, dried fruit and mixed spice or nutmeg and mix together.

5. Crack the egg (using the back of a table knife) into a small bowl. Whisk with a fork, add the milk and whisk again. Pour the milk mixture into the dry ingredients a little at a time and mix together until it makes a soft dough.

6. Divide the mixture into 12 rough mounds and place them on the baking tray with space between them as they will spread as they bake. Sprinkle each with demerara sugar.

7. Cook for 15–20 minutes until golden brown on top. Leave to cool on the tray for a few minutes and transfer to a cooling rack.

Something to try next time• Substitute 50g of the flour with 50g of rolled oats

to give a great oaty taste. Add ½ x 5ml spoon of baking powder to make sure they still rise properly.

• Add 50g of dried cranberries, 50g of sultanas and the zest of an orange instead of the mixed dried fruit.

Prepare now, eat later• Store for up to 48 hours in an airtight container.

Reheat in a hot oven for 3–4 minutes to crisp them up again.

• Freeze for up to 3 months in an airtight container. Defrost thoroughly before reheating.

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

Fruity Rock Cakes

24 25

Chocolate Surprise CupcakesThese cupcakes are very quick to make as the blender really cuts down the effort involved. The cupcakes are moist and do not taste of beetroot at all – adding in the vegetable cuts down the amount of sugar you need.

Egg, milk and wheat (gluten)*


12-hole bun tin

Bun cases x 12

Large mixing bowl

Sieve

Measuring spoons

Measuring jug

Blender

Spatula

Oven gloves

Pan stand

Wire rack

Medium mixing bowl

Wooden spoon

Table knife

IngredientsMakes 12 buns


1 x 5ml spoon baking powder

1 x 15ml spoon cocoa powder

50g light soft brown sugar

100g cooked beetroot

1 egg


50ml vegetable oil

Topping

50g reduced-fat cream cheese

25g icing sugar


Top Tips• Keep the wet and dry ingredients apart

until the end, do not be tempted to put all of the mixture into the blender.

• Make sure you use cooked beetroot, not pickled beetroot.




Energy

521kJ 124kcal

6%0.31g

5%7.9g

9%1.1g

5%5.1g

7%




Place the bun cases in a bun tin.

2. Sieve the flour, baking powder and cocoa powder into a large mixing bowl.

3. Add the sugar.

4. Put the beetroot, egg, milk and oil into the blender and whizz until smooth.

5. Pour the liquid into the dry ingredients and combine using a metal spoon or spatula until you can’t see the dry ingredients. Do not over mix.

6. Spoon into the bun cases.

7. Bake in the oven for about 15 minutes or until they have risen and are springy when pressed.

8. Cool on a wire rack.

9. Put the cream cheese into a medium mixing bowl and cream with a wooden spoon.

10. Sieve the icing sugar into the bowl and mix carefully with the cream cheese. Beat well until fluffy.

11. Spread the cream cheese topping onto the cooled buns.

Something to try next time• Try swapping the beetroot for 100g of grated

courgette or carrot.

• You can make a chocolate frosting by adding 1 x 5ml spoon of cocoa powder to the cream cheese at the same time as the icing sugar.

Prepare now, eat later• Make the cream cheese topping the day before

and store in a sealed plastic bag or container in the fridge for up to 24 hours.

• These are best eaten fresh but if you want to freeze them when they are cold, pack into a plastic container and freeze for up to 1 month. Defrost them on a serving dish and put the cream cheese topping on just before serving.

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

Chocolate Surprise Cupcakes

26 27

Mixed Fruit CompoteThis tasty compote is a delicious dish that uses fruit that is fresh, frozen, dried and canned. It’s great on its own and can also be enjoyed with porridge, pancakes or yoghurt.

Sulphites*


Colander or sieve

Chopping board

Can opener (if cans are not ring pull)

Small mixing bowl

Measuring jug

Small sharp knife

Wooden spoon

Measuring spoons

Medium saucepan with lid

Scissors

Pan stand

Bowl

IngredientsServes 8 (OR 10 if served with pancakes, porridge or yoghurt)

2 eating apples

2 plums

298g canned mandarins in juice (175g drained weight)

410g canned pears in juice (225g drained weight)

½ x 5ml spoon runny honey

50g dried apricots

50g raisins

½ x 5ml spoon ground mixed spice OR cinnamon

100g frozen mixed berries


Top Tips• All these fruits count towards your daily fruit intake.• The cooking time still leaves the apples with some bite, if you would

prefer a softer texture allow them to cook for 5 more minutes before adding the other fruit.




Energy

255kJ 60kcal

3%0.03g

0%15g 16%

<0.1g 0%

<0.5g 0%


www.letsgetcookingathome.org.ukCopyright © Children’s Food Trust LGC398

Method1. Wash the apples and plums in a colander and put

them on the chopping board.

2. Carefully open the cans of mandarins and pears. Using a colander, drain the mandarin juice into a measuring jug and put the mandarins in the mixing bowl. Save the juice in the jug.

3. Cut each of the pear halves into 4 and add to the mandarins.

4. Add 100ml of the reserved juice and honey to the saucepan.

5. Using a sharp knife, cut the apples into quarters and remove each core. Chop into 1cm cubes and add to the saucepan.

6. Using a wooden spoon stir the apples with the juice and honey mixture to prevent them discolouring.

7. Cut the plums in half and remove the stones. Cut each half plum lengthways into 4 pieces. Add to the saucepan.

8. Using scissors, cut the dried apricots into small pieces (approx. 1cm) and add to the saucepan with the raisins.

9. Add the mixed spice OR cinnamon to the saucepan.

10. Heat the contents of the saucepan until boiling, put the lid on and lower the heat. Simmer gently for 5 minutes, stirring occasionally. If the mixture starts to look dry, add 1 x 15ml spoon of juice.

11. Add all the other fruit apart from the frozen mixed berries and simmer for another 5 minutes.

12. Finally, add the frozen mixed berries and simmer for a further 3 minutes.

13. Carefully remove the saucepan from the heat and transfer the compote to a bowl to cool.

14. The compote can be served hot or cold.

Something to try next time• This recipe works equally well in the microwave.

Using a microwavable bowl with lid, microwave the chopped apples and plums in the juice and honey mixture for 2 minutes. Then add the rest of the fruit (except the berries) and the spice and cook for a further 3 minutes. Finally, add the berries and cook for a final 2 minutes.

• If you haven’t got any fresh fruit, this can be replaced with more canned or frozen. These fruits will require less cooking time as they are soft, be careful not to overcook when simmering.

Prepare now, eat later• The compote can be prepared in advance and

stored in the fridge for up to 3 days. Allow to cool before placing in a sealed container. Heat through gently if you want to serve it warm.

• You can make up large quantities of compote and freeze them for up to 3 months. Freeze in smaller portions and defrost thoroughly before using.

Skills used include: Weighing, measuring, chopping, boiling, simmering.

Mixed Fruit Compote

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 FREE Farm to Fork Trails, Online Field Trips, Let’s Cook courses in stores, and online cooking videos to do at home. 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 is the national charity on a mission to get every child eating well: at home, in childcare, at school and beyond. That means spreading the skills, knowledge and confidence to cook from scratch, helping anyone who provides food for children to do a great job and encouraging industry to help families make better food choices.

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

0068-E1-15 Design and production by Proportion Marketing Limited

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