Recipe
Serves
20
2-3
Fruit Smoothie
Ingredients
300ml (1/2 pint) semi skimmed-milk
1 small carton fruit yogurt
1 banana
4-6 strawberries
Equipment
Blender (liquidiser), knife and
chopping board.
Method
1.
Add the fruit, yogurt and milk to the blender.
2. Switch on the blender for 30 seconds - ensure the lid is secure.
3.
Check if the fruit is blended. If not, switch on the blender again.
4. Pour the smoothie into glasses.
Tip:
Try using different types of fresh, canned or frozen fruit, as well as other
types of yogurt.
Key Messages
Nutrition Information
Fruit Smoothie
per 100g
per recipe per portion
(1/3 recipe)
Energy (kJ)
260
1619
540
Energy (kcal)
62
387
129
Protein (g)
2.8
17.7
5.9
Fat (g)
1.1
6.8
2.3
of which saturates (g)
0.7
4.1
1.4
Carbohydrate (g)
11.0
68.5
22.8
of which sugars (g)
10.6
66.2
22.1
Fibre (g)
0.3
1.9
0.6
Sodium (mg)
37
232
77
Salt (g)
0.1
0.6
0.2
Notes
© Crown copyright 2005
Healthy eating
•
•
•
•
Money
•
•Food safety
•
Use skimmed milk and low fat yogurt to reduce the fat content and
increase the calcium content.
Add a mixture of berries, such as fresh or frozen blackberries
and raspberries.
A glass of this fruit smoothie will count as half a portion towards your
5 A DAY.
Substitute the semi-skimmed milk for unsweetened fruit juice, this will
add another portion of fruit to the recipe.
Making smoothies is a good way to use slightly soft or over-ripe fruit.
Use fruit that is in season, alternatively use canned or frozen.
Always wash fresh fruit thoroughly and peel when necessary.
Recipe
Serves
21
6-8
Leek and Potato Soup
Ingredients
3 large leeks
5 medium potatoes
1.5 litres (2 pt) stock
Seasoning, e.g. pepper
Equipment
Chopping board, knife, vegetable
peeler, saucepan and measuring jug
Method
1.
Wash and peel the leeks and potatoes.
2. Chop the vegetables finely, into bite sized pieces.
3.
Put all the chopped vegetables in a large pan with the stock and heat
until boiling.
4. Turn down the heat and cook gently for 30 minutes.
5. Season and serve the soup hot.
Options
Carrots, swede, cabbage, onions, garlic or peppers could be used. Keep the
potatoes because they help make the soup thick.
For extra flavour, add chopped cooked vegetables, chicken, meat or grated
cheese for the last five minutes of cooking.
Key Messages
Nutrition Information
Leek and
Potato Soup
per 100g
per recipe per portion
Healthy eating
of which saturates (g)
0.0
0.6
0.1
•
•
Money
•
Carbohydrate (g)
5.8
174.6
29.1
Food safety
of which sugars (g)
0.6
19.1
3.2
Fibre (g)
0.8
24.9
4.2
•
Sodium (mg)
184
5569
928
Salt (g)
0.5
13.9
2.3
(1/6 recipe)
Energy (kJ)
119
3598
600
Energy (kcal)
28
860
143
Protein (g)
1.0
31.6
5.3
Fat (g)
0.3
8.5
1.4
Notes
© Crown copyright 2005
If stock cubes are used, do not add extra salt, as they are already high in
salt. Experiment with different seasonings, such as dried herbs or a dash
of Worcestershire sauce.
Serve with thick crusty bread, try wholegrain varieties.
Adding potatoes to soup is a good way of thickening it, and it makes
it a more substantial meal.
Always wash fresh vegetables thoroughly and peel where necessary.
Fish Pie
Recipe
Serves
22
2-3
Ingredients
250g (8oz) fresh, frozen or
canned fish e.g. cod, haddock,
tuna or salmon
2 sliced hard boiled eggs or 2
chopped tomatoes (optional)
Sauce:
25g (1oz) butter or margarine
25g (1oz) plain flour
250ml (1/2 pint) semi-skimmed milk
parsley
seasoning
Topping:
500g (1lb) potatoes
25g (1oz) butter or margarine
50ml (1/4 pint) semi-skimmed milk
Equipment
Saucepans, potato masher, colander,
measuring jug, mixing spoon, baking
dish, and grater.
Method
1.
Preheat the oven to 200˚C, Gas Mark 6.
2. Boil the potatoes for 20 minutes, until tender. Drain the potatoes and add
the butter or margarine and milk. Mash until smooth and creamy.
3.
Make the sauce.
Melt the butter or margarine in a saucepan. Add the flour and stir into a paste.
Gradually add the milk, stirring constantly. The sauce will become thick. Reduce
the heat, and allow to simmer for 2 minutes. Add seasoning and parsley, if desired.
4. Lay the fish in the bottom of a baking dish.
5. Place the boiled egg or tomato over the fish, if desired.
6. Pour the sauce over the fish.
7.
Spoon the mashed potato over the sauce.
8. Bake for 40 minutes, until golden brown.
Key Messages
Nutrition Information
Fish Pie
per 100g
per recipe per portion
(1/3 recipe)
Healthy eating
•
•
If using white fish, substitute half the quantity with some canned salmon.
Canned salmon is an oily fish and is rich in omega 3 fatty acids, which are
good for heart health.
Energy (kJ)
402
5636
1879
Energy (kcal)
96
1347
449
Protein (g)
5.9
83.1
27.7
Fat (g)
4.3
60.7
20.2
Money
of which saturates (g)
2.3
32.8
10.9
Carbohydrate (g)
8.9
125.2
41.7
•
of which sugars (g)
1.6
23.1
7.7
Food safety
Fibre (g)
0.6
9.1
3.0
Sodium (mg)
139
1954
651
Salt (g)
0.3
4.9
1.6
Notes
© Crown copyright 2005
•
Add lower fat cream cheese to the mashed potato topping instead of
butter or margarine. This will reduce the fat content and increase
the calcium content.
Frozen white fish, such as coley or whiting, are some of the cheapest
types of fish available.
Keep eggs in the fridge, away from strong odours and use them by the
‘best before’ date. Do not use eggs with damaged or dirty shells.
Recipe
Serves
23
1
Baked Potato
Ingredients
1 large potato
fillings:
grated cheese, baked beans, ham,
spring onions, chutney, curry sauce,
sausages, tuna, sweetcorn and
mayonnaise, boiled egg and
salad cream
Equipment
Fork, small bowl and
microwave, if using.
Method
1.
Preheat the oven, if being used, to 220˚C or Gas Mark 7.
2. Scrub potatoes and prick with a fork.
3.
Either cook in the oven - a 200g (large) potato will take an hour in the oven
or 5-8 minutes in a microwave oven.
4. Once the potato is cooked, cut a cross in the top and squeeze the sides
together so that the middle begins to show.
5.
Add fillings and serve.
Key Messages
Nutrition Information
Baked Potato*
per 100g
per recipe per portion
(one)
Energy (kJ)
584
1870
1870
Energy (kcal)
140
447
447
Protein (g)
5.5
17.5
17.5
Fat (g)
2.5
7.9
7.9
of which saturates (g)
1.4
4.4
4.4
Carbohydrate (g)
25.6
81.8
81.8
of which sugars (g)
2.3
7.3
7.3
Fibre (g)
2.7
8.7
8.7
Sodium (mg)
191
611
611
Salt (g)
0.5
1.5
1.5
* calculation based on a baked beans and grated cheese filling
Notes
© Crown copyright 2005
Healthy eating
•
Money
•Food safety
•
•
Use a wet filling such as baked beans or coleslaw means you do not have
to add butter or margarine to the potato.
Potatoes are relatively inexpensive and can make a substantial meal.
Never use potatoes that are beginning to turn green or starting
to sprout.
Be careful placing or removing the potato from the oven.
Recipe
Serves
24
1
Chicken or Veg Curry
Ingredients
1x15ml spoon (1 Tablespoon) oil
1 onion, sliced
1 clove of garlic, crushed
1x15ml spoon (1 Tablespoon) curry
paste
1x15ml spoon (1 Tablespoon) tomato
puree
1x15 ml spoon (1 Tablespoon) flour
300ml (1/2 pint) stock (water and
stock cube)
Cooked Chicken or ready prepared
vegetables *
Equipment
Saucepan, knife, chopping board,
mixing spoon, measuring spoons
Method
1.
Heat the oil in a saucepan. Fry the onion and garlic until soft.
2. Add the curry paste and tomato puree.
3.
Cook for 1 minute, then add the flour.
4. Pour in the stock gradually and bring the sauce to the boil. Reduce the heat
and allow to simmer for 5 minutes, stirring occasionally.
5. Add either the cooked chicken or vegetables. *
6. Heat thoroughly.
7.
The vegetables will need to be cooked in the sauce until they are soft.
8. Serve with rice, a side salad and mango chutney.
*
• 2 cooked chicken breasts (sliced) or legs.
• 75g (3oz) mushrooms (sliced), 1 green pepper (sliced), 1 courgette (chopped) and 75g
(3oz) cauliflower florets microwaved together in a covered bowl for 3-4 minutes.
Key Messages
Nutrition Information
Chicken Curry
per 100g
per recipe per portion
(3 tablespoons)
Energy (kJ)
233
1289
142
Energy (kcal)
56
308
34
Protein (g)
1.2
6.7
0.7
Fat (g)
3.2
17.5
1.9
of which saturates (g)
0.3
1.8
0.2
Carbohydrate (g)
6.0
33.2
3.7
of which sugars (g)
2.1
11.7
1.3
Fibre (g)
0.9
5.0
0.6
Sodium (mg)
222
1226
135
Salt (g)
0.6
3.1
0.3
Notes
© Crown copyright 2005
Healthy eating
•
•
Money
•
••
Food safety
•
•Options
•
If adding chicken to the sauce, remove the skin to reduce fat content.
If adding vegetables, use a variety, such as mushrooms, peppers and
broccoli.
A mixture of frozen or canned vegetables can be used in order to keep
the cost down.
Look for the cheaper cuts of chicken, such as thigh rather than breast.
Serve with plenty of rice, to make the curry go further.
Never leave cooked chicken at room temperature for more than
2 hours.
Store cooked chicken on the top shelf of the fridge.
Use soya or Quorn pieces, with the curry sauce, to make a filling
main meal.
Recipe
Serves
25
4
Sausage Casserole
Ingredients
4 pork sausages
100g (4oz) mushrooms, quartered
500g (1lb) potatoes, peeled and cut
into large chunks
1x10ml spoon (1 dessertspoon) oil
2x5ml spoon (2 teaspoons) paprika
600ml (1 pint) stock (water and
stock cube)
500g jar tomato based cooking
sauce or chopped tomatoes
2x15ml spoon (2 Tablespoons)
parsley, chopped
1 x 15ml spoon (1 Tablespoon)
plain low fat yogurt
Equipment
Large saucepan, measuring spoons,
chopping board and knife.
Method
1.
Fry the mushrooms in the oil in a large saucepan for 2-3 minutes.
2. Sprinkle the paprika over the mushrooms.
3.
Add the potatoes, stock and jar of tomato sauce.
4. Stir, cover with a lid and simmer for 20 minutes.
5. While the sauce is cooking, grill the sausages until cooked. Cut into chunks.
6. Add the sausages to the sauce and cook for a further 5 minutes.
7.
Stir in the chopped parsley, add a swirl of yogurt and serve.
Options
Use vegetarian sausages and stock. Instead of sausages, use 400g of cooked
chickpeas, soya pieces or Quorn.
Key Messages
Nutrition Information
Sausage
Casserole
per 100g
per recipe per portion
Healthy eating
Protein (g)
2.1
38.8
9.7
•
Money
•
Fat (g)
3.4
62.7
15.7
Food safety
of which saturates (g)
1.0
19.2
4.8
Carbohydrate (g)
7.7
143.4
35.9
•
of which sugars (g)
1.5
28.8
7.2
Fibre (g)
0.9
15.9
4.0
Sodium (mg)
195
3633
908
Salt (g)
0.5
9.1
2.3
(1/4 recipe)
Energy (kJ)
278
5184
1296
Energy (kcal)
66
1239
310
Notes
© Crown copyright 2005
Reduced fat pork sausages have less fat than ordinary pork sausages.
Use these to reduce the fat content of the recipe.
There are lots of different tomato based cooking sauces available.
Compare prices before you choose and look for ones on special offer.
Always make sure you wash your hands after handling raw
meat products.
Scones
Recipe
Serves
26
2-3
Ingredients
250g (8oz) self raising flour
40g (1 1/2 oz) butter or margarine
125ml (1/4 pint) semi-skimmed milk
Equipment
Baking tray, sieve, mixing bowl,
measuring jug, palette knife,
weighing scales, flour dredger, rolling
pin, round scone cutters, pastry
brush, oven gloves and wire rack.
Method
1.
Preheat the oven to 210˚C or Gas Mark 7
2. Sift the flour into a bowl.
3.
Rub the margarine into the flour until it resembles fine breadcrumbs.
4. Pour in the milk and mix into a soft dough. Save a little of the milk.
5. Place the dough on a floured working surface and knead lightly.
6. Roll out the dough until 1.5cm thick using a rolling pin.
7.
Shape into scones using a cutter.
8. Place scones onto a greased baking tray, brush the top of each scone with
a little milk and bake for 12-15 minutes, until golden brown.
9. After baking, place the scones on a wire rack.
Options
To make fruit scones, add 25g (1oz) sugar and 75g (3oz) currants or sultanas before
the milk. To make cheese scones, add 75g (3oz) grated cheese and 1x 5 ml spoon
(1 teaspoon) of mustard or mixed herbs before the milk.
Key Messages
Nutrition Information
Scones
per 100g
per recipe per portion
Healthy eating
Energy (kJ)
1204
6201
517
Energy (kcal)
288
1482
124
Protein (g)
5.6
28.6
2.4
Fat (g)
7.4
38.1
3.2
of which saturates (g)
0.7
3.8
0.3
Carbohydrate (g)
53.1
273.6
22.8
•
•
•Money
•
of which sugars (g)
1.8
9.2
0.8
Food safety
Fibre (g)
1.8
9.2
0.8
Sodium (mg)
250
1289
107
Salt (g)
0.6
3.2
0.3
(using sultanas and
sugar, makes 12)
Notes
© Crown copyright 2005
(pre scone)
Experiment with different types of dried fruit, such as dried apricots,
apple or papaya pieces.
Serve plain or fruit scones with reduced sugar jam and half fat spray
cream, which is lower in fat than traditional whipping cream.
Use wholemeal flour to increase the fibre provided by this recipe.
Dried fruit can be relatively expensive. To save money use economy
packets of dried fruit.
•
•
•
Make sure the surface is clean before rolling out the dough.
Take care when removing hot items from the oven and always
use ovengloves.
Wash your hands thoroughly before rubbing the butter or
margarine into the flour.
Recipe
Serves
27
4
Pancake
Ingredients
100g (4oz) plain flour
1 large egg
250 ml (1/2 pint) semi-skimmed milk
oil for frying, e.g. spray oil
Equipment
Measuring jug, whisk (or fork), mixing
bowl, small non-stick frying pan and
fish slice or spatula.
Method
1.
Whisk all the ingredients together to form a smooth batter.
2. Heat the frying pan with a little oil, enough to cover the surface.
3.
Pour in a small quantity of batter, enough to cover the surface of the pan.
4. Cook for 2-3 minutes, then toss the pancake over and cook the other side.
5. Serve with fresh or canned fruit, lemon juice, a little reduced sugar jam or a
small sprinkle of sugar.
Key Messages
Nutrition Information
Pancake
per 100g
per recipe per portion
Healthy eating
Energy (kJ)
629
2648
662
Energy (kcal)
150
633
158
Protein (g)
6.1
25.5
6.4
Fat (g)
5.3
22.2
5.6
of which saturates (g)
1.4
5.8
1.5
Carbohydrate (g)
21.2
89.4
22.4
•
••
•Money
•
of which sugars (g)
3.1
13.2
3.3
Food safety
Fibre (g)
0.7
3.1
0.8
Sodium (mg)
47
196
49
•
Salt (g)
0.1
0.5
0.1
(1 pancake)
Notes
© Crown copyright 2005
A spray oil can help to reduce the amount of oil used in cooking the
pancakes so reducing their fat content.
Serve the pancakes with a fresh fruit salad.
Food high in fat and sugar should only form a small part of your diet.
If serving with sugar, use a sugar substitute instead.
Pancakes are very versatile and work well with almost any filling, so
use leftover food, either sweet or savoury, to experiment, e.g.
mushroom and spinach pancakes.
Keep eggs in the fridge, away from strong odours and use them by the
‘best before’ date - don’t use eggs with damaged or dirty shells.
Recipe
Serves
28
8
Gingerbread People
Ingredients
200g (8oz) plain flour
75g (3oz) brown sugar
50g (2oz) butter or margarine
1x15ml spoon (1 Tablespoon)
golden syrup
1/ x5ml spoon (1/ teaspoon)
2
2
bicarbonate of soda
1x5ml spoon (1 teaspoon)
ground ginger
1 egg
glace cherries/currants to decorate
Equipment
Baking tray, pastry brush, mixing
bowl, small saucepan, wooden
spoon, fork, rolling pin, biscuit
cutters and wire rack.
Method
1.
Preheat the oven to 180˚C or Gas Mark 4.
2. Sieve the flour into a mixing bowl. Add all the other dry ingredients.
3.
Beat the egg in a small bowl.
4. Gently melt the margarine and sugar together in a saucepan. Do not
allow to boil.
5. Add the butter or margarine, syrup and the beaten egg to the flour mixture.
Mix to form soft dough. Allow the mixture to cool.
6. Roll out the dough to 1/2cm thick on a floured surface.
7.
Cut into gingerbread person shapes and carefully place on the baking tray.
8. Decorate with currants or cherries.
9. Bake for 8-10 minutes. Carefully remove from the tray and allow to cool
thoroughly on a wire rack.
Key Messages
Nutrition Information
Gingerbread
people
per 100g
per recipe per portion
Healthy eating
Energy (kJ)
1535
6355
794
Energy (kcal)
367
1519
190
Protein (g)
6.3
26.0
3.3
Fat (g)
11.9
49.1
6.1
•
•
Money
•
of which saturates (g)
0.5
2.1
0.3
Food safety
Carbohydrate (g)
62.7
259.4
32.4
of which sugars (g)
25.7
106.2
13.3
Fibre (g)
1.6
6.5
0.8
•
•
Sodium (mg)
391
1619
202
Salt (g)
1.0
4.0
0.5
Notes
© Crown copyright 2005
(1 person)
Foods high in fat and sugar should only form a small part of your diet.
To reduce the sugar content, use a sugar substitute which is suitable for
baking (or use half and half).
A big bag of economy flour can be kept in a cool dry cupboard and be
used for other recipes.
Make sure the surface is clean before rolling out the dough.
Take care when removing hot items from the oven and always use
oven gloves.
Recipe
Serves
29
3-4
Microwave Apple Crumble
Ingredients
500g (1lb) cooking apples
75g (3oz) sugar
100g (4oz) plain flour
50g (2oz) butter or margarine
50g (2oz) oats
pinch of cinnamon
Equipment
Chopping board, knife, mixing bowl,
microwavable baking dish and
microwave oven.
Method
1.
Peel, core and slice the apples.
2. Place the apples in a dish, sprinkle with 50g (2oz) sugar, and microwave on
full power for 4 minutes.
3.
Rub the butter or margarine into the flour, until it resembles breadcrumbs.
4. Stir in the remaining sugar and oats.
5. Spread the mixture over the apple slices.
6. Microwave on full power for 5-6 minutes.
Key Messages
Nutrition Information
Microwave
Apple Crumble
per 100g
per recipe per portion
Healthy eating
Energy (kJ)
743
5778
1444
Energy (kcal)
178
1381
345
Protein (g)
2.2
17.3
4.3
Fat (g)
6.0
47.0
11.8
••
•
•
of which saturates (g)
0.5
3.9
1.0
Money
Carbohydrate (g)
30.6
237.8
59.4
of which sugars (g)
16.1
125.2
31.3
Fibre (g)
1.9
14.5
3.6
Sodium (mg)
56
434
108
Salt (g)
0.1
1.1
0.3
Notes
© Crown copyright 2005
(1/4 recipe)
•
Oats are a good source of fibre.
Use a variety of different fruit, e.g. pears, plums, gooseberries and
rhubarb.
Foods high in fat and sugar should only form a small part of your diet.
To reduce the sugar content, use a sugar substitute which is suitable for
baking (or use half and half).
Cooking apples work best in this recipe and can be cheaper than
standard eating apples.
Food safety
•
Make sure hands are thoroughly clean before rubbing the margarine
into the flour.
Recipe
Serves
30
1-2
Tortilla Toastie
Ingredients
2 tortillas
25g (1oz) sliced cheese, e.g. Cheddar
or Emmental
1 spring onion, chopped
1 x 10ml spoon ( 1 dessert spoon)
tomato based sauce topping or pesto
1 slice ham, chopped (optional)
Equipment
Chopping board, non-stick frying
pan, knife, fish slice and measuring
spoon.
Method
1.
Prepare the fillings.
2. Heat the frying pan on the hob.
3.
Place one of the tortillas in the pan.
4. Spread the tomato sauce or pesto over the tortilla.
5. Arrange the chese, spring onion and ham over the tortilla.
6. Cook for 3-4 minutes, or until the cheese starts to melt.
7.
Place the second tortilla on top.
8. Flip the tortilla over and cook for 3-4 minutes.
9. Cut into quaters and serve.
Options
Add fresh chilli or garlic for a kick.
Why not add mushrooms, tomatoes, red onion, green pepper, courgette,
sweetcorn, herbs, chicken, sliced beef or tuna
Key Messages
Nutrition Information
Tortilla Toastie*
per 100g
per recipe per portion
(1/2 recipe)
Energy (kJ)
518
1656
828
Energy (kcal)
124
396
198
Protein (g)
4.9
15.8
7.9
Fat (g)
2.9
9.2
4.6
of which saturates (g)
1.4
4.6
2.3
Carbohydrate (g)
20.8
66.6
33.3
of which sugars (g)
0.6
2.0
1.0
Fibre (g)
0.9
2.8
1.4
Sodium (mg)
188
602
301
Salt (g)
0.5
1.6
0.8
* Calculation based on a tomato, cheese and spring onion filling.
Notes
© Crown copyright 2005
Healthy eating
•
•
Money
•
•
Try using different vegetable fillings, such as cherry tomatoes, red onion
and mushrooms.
Use a reduced fat chese, e.g. half-fat Cheddar or Edam
Use economy brands from supermarkets, e.g. value cheese or tomato
topping.
Buy a packet of tortillas, freeze and remove just what you need.
Food safety
•
•
Wash fresh vegetables thoroughly before use.
Be careful when flipping over the tortilla - it will be hot.