Eat Well
2016 calendar
Proud supporter of Northern Ireland’s
Year of Food & Drink 2016
Boost your
breakfast
A healthy breakfast is the best
way to start your day and can
contribute towards your daily
intake of fibre, protein, calcium
and your 5 A DAY.
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•
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10
10 mins prep
time
10
10 mins
cooking time
2
Serves 2
people
Learn to love porridge - oats are a good source of energy and fibre which has benefits for your heart’s health. Use lower fat milk and top with fruit.
Fill up with fibre - wholegrain cereals may keep you feeling full for longer.
Choose fortified breakfast cereals as they can be a good source of
Vitamin D, folate and iron.
Try to choose cereals without added sugar and salt.
Vegetarian Omelette
Ingredients
Method
Recipe by Belfast City Council
4 large eggs
1 teaspoon olive oil
40g grated mature cheddar
cheese
½ chopped red pepper
2 tablespoons sweetcorn
6 chopped button
mushrooms
Pinch mixed herbs
1. Beat eggs together in a bowl.
2. Warm pan on a medium heat and
add oil.
3. Pour egg mix into a frying pan.
4. Stir eggs with a fork until they start
to set.
5. Turn down heat.
6. Add vegetables to the egg.
7. Continue to cook until the egg is set.
8. Fold the omelette over and sprinkle cheese on top.
When choosing your breakfast cereal,
use the label to help pick out the
healthier options. Information on labels
can help you make the best choices for
your health.
•
•
Reading the back of pack nutrition panel is an easy way to compare the amount of nutrients in different products including cereals.
Labels on some foods will claim they are high fibre, low in salt or low in fat. These claims are based on science and can be trusted.
Belfast City Council loves this Vegetarian
Omelette to start the day as it’s a great
source of protein.
9. Place under grill for two minutes
to melt cheese. Serve.
A portion of Vegetarian Omelette contains
Energy
Fat
Saturates
18.5g 5.8g
14% 26% 29%
1122kJ
270kcal
Sugars
Salt
2.9g
3%
1.6g
27%
of an adult’s reference intake
Typical values per 100g: Energy 503kJ / 121kcal
January
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The recommended maximum amount of salt for an adult is 6g per day and most of us take
too much, around 8g per day.
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Have you got
sugar sussed?
The recommended amount of free
sugar we should have in our diet has
recently been halved. ‘Free sugars’
are any sugars added to food or
drink during manufacturing, during
cooking or at the table. They can
also be found naturally in honey,
syrups and unsweetened fruit juices.
• If you take sugar in tea or coffee, gradually reduce it and then try cutting it out altogether.
• Try reducing the sugar you use in recipes – it works for most things.
• Check nutrition labels to help you pick foods with less added sugar.
• Choose wholegrain breakfast cereals, but not those coated in honey or sugar.
Overindulging in foods high in sugar can
lead to tooth decay and contribute to
eating more Calories than you need, which
can lead to weight gain. There are lots of
simple ways to help you cut down:
In Northern Ireland, we are famous for our
love of desserts and traybakes. We advise
you to try to cut down on these foods and
save them for a special occasion.
• Swap sugary, fizzy drinks for water, low fat milk, diet, sugar free or ‘no added sugar’ drinks.
15
15 mins prep
time
35
35 mins
cooking time
16
Serves 16
people
Lemon Traybake
Ingredients
Method
Recipe by Lisburn &
Castlereagh City Council
Base
225g spreadable butter
225g caster sugar
4 medium eggs
300g self-raising flour
1 teaspoon baking powder
Zest & juice of 1 large lemon
Decorating
100g butter
200g icing sugar
Lemon rind
2 teaspoons of lemon juice
16 raspberries
1. Preheat the oven to 180°C. Prepare a 30 x 23cm baking tray by brushing with a little vegetable oil and line with greaseproof paper.
2. Put all the ingredients into a large mixing bowl and beat well together.
3. Spoon into the baking tray and bake for 35-40 minutes, until risen and springy to the touch. Let the cake cool in the tray.
Lisburn and Castlereagh City Council
have shared their recipe for this Lemon
Traybake.
Decorating
1. Cut the butter into small pieces and put it into a mixing bowl with the sieved icing sugar. Add a little grated lemon rind and two teaspoons of the lemon juice. Beat well together.
2. Drizzle with lemon icing and allow to set. Cut into 16 pieces and top each portion with a raspberry. Serve immediately.
A portion of Lemon Traybake contains
Energy
Fat
Saturates
Sugars
Salt
18.5g 10.1g 28.5g 0.7g
17% 26% 51% 32% 12%
1429kJ
341kcal
of an adult’s reference intake
Typical values per 100g: Energy 1905kJ / 455kcal
February
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Cutting down on sugary drinks with your meals is a great way to reduce your sugar intake.
Why not drink water instead?
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What’s in a name?
One of the most important pieces
of information on a food label is the
name of the food. You will notice
a variety of names when you are
shopping - some are created by
law and others are more traditional
and have become well known. The
name helps you to understand what
exactly you are buying.
These are names which, in time, have come to be accepted. Things like fish fingers, champ or a Bakewell tart.
Did you know it is illegal for food labels
to display false or misleading names or
descriptions?
You may see additional descriptions such
as “homemade” meaning the product
was not made in a factory, or “traditional”
which means the recipe has existed for a
significant period of time - often over 50
years.
1. Some foods must meet legal requirements to use the name, such as jam, butter or natural mineral water.
2. Some food names are customary to the area in which they are sold and do not need any further description. 20
20 mins prep
time
60
60 mins
cooking time
4
Serves 4
people
Hearty Chicken & Barley Broth
Recipe by Ards & North Down
Borough Council
Ingredients
Method
2 large chicken legs
150g washed pearl barley
1 small onion diced
1 medium sized leek washed
& diced
2 carrots washed peeled &
diced
¼ turnip peeled and diced
2 celery stalks washed &
diced
Small bunch of parsley finely
chopped
2 litres chicken stock
Pinch of black pepper
1. Place the chicken legs in a large pot and cover with the stock (wash your hands).
2. Put the pot on the stove and bring to the boil, simmer until the chicken legs are cooked (approximately 30 minutes).
3. When the chicken legs are cooked remove from the stock and set aside to cool.
4. Add the barley to the stock and simmer the barley until tender, then add the onion, leek, carrot, turnip and celery.
3.
For all other foods the name given must have an accurate description of what the food contains to help prevent any confusion with other foods. Often they describe the use of the food - oven chips or stir-fry vegetables.
Why not try Ards and North Down Borough
Council’s Hearty Chicken and Barley Broth,
a traditional family favourite.
5. Cook until the vegetables are tender.
6. Take the chicken legs remove the skin, bones and any cartilage then dice the chicken meat.
7. Add the chicken meat and parsley to the broth, heat through.
8. Adjust the seasoning and consistency if required and serve.
A portion of Hearty Chicken Broth contains
Energy
Fat
Saturates
Sugars
Salt
1019kJ
239kcal
6.1g
9%
1.2g
6%
4.9g
5%
2.5g
42%
12%
of an adult’s reference intake
Typical values per 100g: Energy 166kJ / 39kcal
March
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Next time you go shopping, see if you can recognise the different types of names on
food labels.
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Drinks…don’t
dehydrate
Choosing healthier drinks is a key part
of having a balanced diet.
Water is a great choice to quench your
thirst; it has no Calories and no sugar. Try to
have six to eight glasses per day. Pure fruit
and vegetable juices have lots of vitamins
that are good for your health but remember
they can only count towards one of your 5 a
day. Try to stick to one small glass (150ml)
of fruit juice per day as even unsweetened
fruit juice contains sugar which increases
the risk of tooth decay. Fizzy drinks and
squash can contain a lot of added sugar so
check labels to help you choose diet, sugar
free or ‘no added sugar’ varieties.
Front of Pack labelling is a useful, colour
coded way of seeing, at a glance, what is
in your drinks. Many foods will also display
colour coding to help you. Here’s how to
decode the label:
15
15 mins prep
time
0
0 mins
cooking time
6
Serves 6
people
Pomegranate Mojito Mocktail
Recipe by Causeway, Coast
& Glens District Council
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Red - high, if a label displays red nutrients; choose less often or in small amounts.
Amber - medium, if a label displays mostly amber you can have this most of the time.
Green - low, and the more greens a label displays, the healthier the choice.
Did you know the FSA has a Wine Standards
branch? We offer advice and education to
encourage growers and traders to comply
with the law. Find out more at: www.
food.gov.uk/enforcement/sectorrules/
winestandards/
This refreshing mocktail from Causeway,
Coast and Glens District Council is a fun
drink that anyone can enjoy.
Ingredients
Method
3 tablespoons pomegranate
seeds
Large bunch fresh mint
(washed)
2 medium limes, quartered,
plus slices to garnish
1 litre pomegranate juice
500ml diet lemonade
1. A day ahead, divide the pomegranate seeds between the holes in an ice cube tray, top up with water and freeze.
4. Put ice cubes in each glass, then strain over the pomegranate mix through a small sieve.
2. Reserve half the mint for serving, tear the rest and place in a large jug with the lime quarters. Muddle the mint and lime to release the flavours.
5. Garnish with lime slices and more mint.
A portion of Pomegranate Mojito Mocktail contains
3. Add the pomegranate juice and diet lemonade.
Energy
Fat
Saturates
Sugars
Salt
327kJ
77kcal
0.1g
0%
0g
0%
19.4g
22%
0g
0%
4%
of an adult’s reference intake
Typical values per 100g: Energy 123kJ / 29kcal
April
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Alcoholic beverages must be marked with their alcoholic strength where this is
above 1.2%.
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Where does your
food come from?
25
25 mins prep
time
10
10 mins
cooking time
4
Serves 4
people
Marinated Beef Skewers
Recipe by Fermanagh &
Omagh District Council
Curious about where your food
comes from? On a food label, you
will often see a description of where
a product is from. The ‘country of
origin’ tells you the country in which
the food was produced. Further
information may also be given
including a region within a country
- the ‘place of provenance’, for
example one of the six counties in
Northern Ireland.
If there is any information on a label which
could mislead you as to where it is from,
then the place of origin or provenance
must be stated. For example:
• Use of country or place names in the name of the food e.g. Irish steak pie.
• Written or illustrative information including maps, flags and emblems for example, the French flag or a French image (Eiffel Tower) on a label could create an expectation that the food is from France.
Depending on the food, not all labels
or packaging have to carry origin
information, but did you know from 1st
April 2015, Country of Origin labelling
is required by law on fresh, chilled and
frozen pork, lamb, goat and poultry? This
allows us to trace the meat back to the
group of animals it came from.
Sometimes this information is given on
the front of a pack, but you may need to
look on the back of a pack or wrapper to
see all the origin information available.
These delicious Marinated Beef Skewers
from Fermanagh & Omagh District Council
are perfect for the grill or BBQ this year.
Ingredients
Method
2 sirloin steaks, cut into
cubes
450g red onions, cut into
small wedges
2 yellow bell peppers, cut
into small wedges
10 cherry tomatoes
Marinate:
1 tablespoon oyster sauce
1 tablespoon reduced salt
soy sauce
1 clove garlic, finely chopped
1 tablespoon chopped fresh
thyme leaves
1. In a bowl combine oyster sauce, soy sauce, thyme and garlic.
5. Grill the skewers for 6 to 8 minutes until cooked.
2. Add steak cubes and leave to marinate for 10 minutes.
6. Serve with salad or on a bed of rice.
3. Heat grill to high.
A portion of Marinated Beef Skewers contains
4. Thread the onion, steak, tomato and pepper alternately onto metal or bamboo skewers.
Energy
Fat
665kJ
157kcal
3.7g
5%
8%
Saturates
Sugars
Salt
1.4g 10.2g 0.9g
7% 11% 15%
of an adult’s reference intake
Typical values per 100g: Energy 288kJ / 68kcal
May
Food hygiene is not always obvious - use the Food Hygiene Rating Scheme to check
before you choose where you eat.
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Love Dairy
Milk and other dairy products
provide a rich source of protein and
calcium so it is important to have
them as part of your diet. Protein
helps your body grow and repair
itself and a high calcium intake
will keep your bones and teeth
strong. The calcium in dairy foods
is particularly good for you because
your body absorbs it easily.
Remember that although dairy products
can be part of a healthy diet, some such
as cheese and butter can be high in fat
and salt so for a healthier choice, use
food labels and try the lower fat and salt
versions. Milk is also available in lower fat
versions – using 1% fat or semi-skimmed
will provide you with a similar calcium and
protein intake. When your toddler is two
years old, if he or she is eating a varied
and balanced diet and growing well, then
10
10 mins prep
time
15
15 mins
cooking time
6
Serves 6
people
One Pot 15 Minute Chicken
Curry
Recipe by Derry City &
Strabane District Council
Ingredients
Method
500g chicken breast, diced
1 medium red pepper, diced
1 medium red onion, diced
½ red chilli pepper, finely
chopped
1 tablespoon tomato puree
20g medium curry powder
25g plain flour
2 garlic cloves, chopped
400ml low fat coconut milk
150ml chicken stock ½ teaspoon Worchester
sauce
1 tablespoon rapeseed oil
30g low fat crème fraiche
1. Heat the rapeseed oil in a frying pan and add diced chicken. Seal chicken on all sides.
2. Add chopped, onion, garlic, peppers, chili and cook for 3-4 minutes.
3. Add the curry powder. Stir while still cooking on low heat. Then add the flour and tomato puree. Mix well.
4. Add coconut milk, stock and Worchester sauce.
5. Reduce heat to simmer, stir occasionally and continue cooking for 7-8 minutes until curry thickens.
you can start giving your toddler semiskimmed milk. Fully skimmed and 1% fat
milk aren’t suitable as a main drink until a
child is five.
An important note for the mums-to-be
out there, calcium is a vital part of your
diet. It will help your baby’s bones form
properly, ensuring they have the best start
in life. But remember, during pregnancy
milk must only be drunk if it is pasteurised
- check the label before you buy to make
sure. Nowadays it’s becoming more
common to see raw (unpasteurised) milk
for sale in markets or shops.
We can’t wait to try Derry City and
Strabane District Council’s One Pot
Chicken Curry – it’s a good example of
how you can use low fat dairy products
but still have a great taste.
6. Add crème fraiche for the last 2 minutes.
7. Serve with bolied rice or naan bread.
A portion of One Pot Chicken Curry contains
Energy
Fat
Saturates
10.6g 5.8g
11% 15% 29%
961kJ
228kcal
Sugars
Salt
5.3g
6%
1.1g
18%
of an adult’s reference intake
Typical values per 100g: Energy 543kJ / 129kcal
June
Try using less butter or mayonnaise in your sandwiches and swap to lower fat versions. This
will help reduce your salt and fat intake and you probably won’t even taste the difference.
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Facts About Fish
For those of you who love fish we
have good news – fish makes up an
important part of a healthy diet and
can provide an important source of
protein, vitamins and minerals. It’s
recommended that we have at least
two portions of fish a week and we
should make one of these oily. Oily
fish like mackerel, salmon, trout and
sardines are high in Omega 3 fatty
acids.
The new regulations on the labelling of
fish will give you all the information you
need when choosing what fish you buy.
It’s also important that you think ethically
when it comes to fish and aim to buy
sustainably sourced produce – check out:
www.fishonline.org for all you need to
know.
10
10 mins prep
time
15
15 mins
cooking time
6
Serves 6
people
Trout Fillets with a Yoghurt
Dressing
Recipe by Newry, Mourne &
Down District Council
Ingredients
Method
560g trout fillets
1 tablespoon lemon juice
1 large orange
1 tablespoon fresh mint,
chopped
200g less-than-5%-fat
Greek-style yoghurt
700g new potatoes,
scrubbed, and cut in half if
large
320g green beans, such
as runner beans or French
beans, trimmed, and sliced
if necessary
1. Preheat the oven to 190°C (170°C for fan-assisted ovens).
2. Make sure the trout has no bones and place in a lightly oiled ovenproof dish. Sprinkle with the lemon juice and bake for 15-20 minutes until the flesh flakes easily.
3. Meanwhile, boil the potatoes in water until just tender (15-20 minutes) and drain.
4. While the fish and potatoes are cooking, peel the orange and cut it into small pieces, trying to save any juice that comes out. Put the orange pieces and juice in a bowl.
Some of the additional information you’ll
see on a fish label is listed below and
should help when it comes to deciding on
which fish to buy:
•
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•
•
The production method - has the fish has been caught at sea or farmed?
The fishing method used - ‘pots and traps’ or ‘hooks and lines’.
The area where the fish was caught or farmed.
Safety information - the minimum durability date and an indication if the fish had been previously frozen.
Newry, Mourne and Down District Council’s
trout fillets with a yoghurt dressing are a
delicious way to have your weekly portion
of oily fish.
5. Stir in the mint and yoghurt and put the dressing in the fridge until you are ready to serve.
6. Steam or boil the green beans until just tender and drain.
7. Serve.
A portion of Trout Fillets with a Yoghurt Dressing contains
Energy
Fat
1515kJ
362kcal
8.8g
13%
18%
Saturates
Sugars
Salt
2.3g 11.8g 0.3g
12% 13% 5%
of an adult’s reference intake
Typical values per 100g: Energy 314kJ / 75kcal
July
Frying makes fish and shellfish much higher in fat so try to steam, bake or grill.
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MIND YOUR MEAT
Meat is a great source of protein,
vitamins and minerals and you
can enjoy it as part of a healthy,
balanced diet.
But it is important that you follow some
useful tips, to help keep your meat safe
and healthy: 20
20 mins prep
time
30
30 mins
cooking time
6
Serves 6
people
•
Some meats are high in saturated fat which can raise cholesterol levels and put you at risk of heart disease. Why not choose leaner cuts and remove visible fat and skin?
•
Red meat can play an important role in a balanced diet. However, eating too much red or processed meat isn’t
good for your health. If you eat more than 90g of red meat a day (about
three thin-cut slices of roast beef, lamb
or pork), you should cut down to 70g. Spanish Chicken
Ingredients
Method
Recipe by Mid & East Antrim
Borough Council
1 medium red onion, finely sliced
1 green pepper, sliced
1 yellow pepper, sliced
500g passata
4 tablespoons of tomato puree
400g chicken breast, sliced
125g spicy chorizo, diced
400g tinned cannelini beans
2 teaspoons hot smoked paprika
2 teaspoons of sweet smoked
paprika
3 large cloves of garlic, crushed
100ml water
1 chicken stock pot
Pinch of black pepper
1. Heat a heavy based saucepan on a low to medium heat.
2. Add the chorizo and onion and allow to cook out until the oil is released from the chorizo (10-15 minutes).
3. With a perforated spoon remove the onion and chorizo and set aside.
4. Turn the heat up high and add the chicken and peppers.
5. Cook until you have some colour on both the peppers and chicken.
6. Add the chorizo and onion back into the pan and then add the garlic, passata, tomato puree and water.
By cutting down, you may reduce your risk of bowel cancer.
• Try to limit processed meat products such as sausages, salami and burgers. These are usually high in fat and salt.
• Reduce fat intake when cooking by grilling instead of frying.
•
Keep your meat safe by storing raw meat in a sealed container on the bottom shelf of your fridge and follow ‘use by’ dates.
•
Don’t wash raw meat before cooking – the water can splash and cause cross contamination which could result in food poisoning.
Try Mid and East Antrim Borough Council’s
Spanish Chicken – a simple dish sure to
become a family favourite.
7. Mix well and then add the chicken stock pot, cannellini beans and paprika.
8. Turn the heat to medium and bring to the boil, then gently simmer for 15 minutes stirring occasionally.
9. Add black pepper to taste.
10.Serve with baby boiled potatoes or boiled rice.
A portion of Spanish Chicken contains
Energy
Fat
804kJ
191kcal
5g
7%
10%
Saturates
Sugars
Salt
1.6g 10.2g 1.3g
8% 11% 22%
of an adult’s reference intake
Typical values per 100g: Energy 307kJ / 73kcal
August
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Pulses are a great source of protein if you are trying to reduce your meat intake but don’t
want to miss out on this essential nutrient.
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Gluten Free?
One in 100 people in the UK have
coeliac disease – an autoimmune
disease which means you need to
have a gluten free diet. Gluten is
a protein found in wheat, rye and
barley and is widely present in bread
and baked products. If you have
coeliac disease, try not to be put
off eating out or having a healthy,
balanced diet. Many restaurants,
bars and cafes serving food aim to
provide options of gluten free meals.
If a business voluntarily decides to
offer such options, here are some
ways that will help you choose what
is suitable for you:
• ‘Gluten free’ foods should be clearly
labelled. These foods contain very little
or no gluten. They may be specifically
made for someone with a gluten
intolerance by substituting a gluten
10
10 mins prep
time
20
20 mins
cooking time
8
Serves 8
people
Gluten Free Herb & Cheese
Scones
Recipe by Mid Ulster
District Council
Ingredients
Method
350g white, self raising,
gluten free flour
1 1/2 teaspoons gluten free
baking powder
1/2 teaspoon mustard powder
60g margarine
1/2 teaspoon dried mixed
herbs
75g low fat, mature cheddar,
grated
125ml semi-skimmed milk,
(plus 20ml more for brushing)
Pinch salt
1. Set oven to 200ºC. Line a baking tray
with baking parchment.
2. Sift together the flour, baking powder,
mustard powder and salt. Rub in the
margarine until the mixture is the
consistency of fine breadcrumbs.
3. Stir in the herbs and the cheese,
reserving enough to sprinkle the
scone tops. Mix lightly and quickly,
adding milk a little at a time until you
have a soft dough.
containing ingredient with one that
contains no gluten or by using an
ingredient which is treated to reduce
gluten content.
• ‘Very low gluten’ foods which have
been specifically produced for people
suffering with gluten intolerance may
be served. They contain a small amount
of gluten and an ingredient which was
specially processed to reduce its gluten
content.
• When eating out, you should be
provided with information on the 14
main allergens so you’re informed and
feel confident in choosing foods that
are suitable for you.
Here’s a tasty, gluten free recipe to try
if you love baking- Mid Ulster District
Council’s Herb and Cheese Scones, they’re
delicious.
4. Turn out onto a board sprinkled
with gluten free flour and pat down
to about 3cm thickness. Cut into
squares, or use a cutter. Brush
the scones with milk and sprinkle
generously with cheese.
5. Bake for 18 to 20 minutes until nicely
browned. Cool on a rack.
A portion of Gluten Free Herb & Cheese Scones contains
Energy
Fat
Saturates
Sugars
Salt
1050kJ
250kcal
9.9g
14%
4.3g
22%
1.4g
2%
1g
17%
13%
of an adult’s reference intake
Typical values per 100g: Energy 1616kJ / 384kcal
September
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Do you know the 14 main allergens?
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Fish
Peanuts
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Milk
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Celery
Mustard
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(Sulphites)
Lupin
Molluscs
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5 A DAY
15
15 mins prep
time
40
40 mins
cooking time
4
Serves 4
people
Apple & Blackberry Crumble
Recipe by Armagh City,
Banbridge & Craigavon
Borough Council
Fruit and vegetables are a vital part
of any healthy diet. Eating at least
five portions a day can help reduce
the risk of serious health problems
such as heart disease, stroke, Type 2
Diabetes and obesity.
If you are a vegetarian or vegan, it’s
important that you eat a wide variety of
foods to ensure your body gets all the
nutrients it needs. Food businesses can
voluntarily choose to provide information
on food labels to let you know what foods
are suitable for your diet:
So what counts?
• Two or more small fruits - two plums,
satsumas or kiwis, three apricots or
seven strawberries.
• One medium sized fruit - an apple, a
banana or a pear.
• Large fresh fruit - one slice of melon, two
slices of pineapple or half a grapefruit.
• Green vegetables - four heaped
tablespoons of green beans or spinach.
• Cooked vegetables - three heaped
tablespoons of sweetcorn, carrots or
peas.
• Pulses - three heaped tablespoons of
baked beans, chickpeas or butter beans
(remember that pulses can only be
counted as one of your portions per day).
• Foods labelled vegetarian don’t contain
any meat, fish, or poultry etc. or
additives from animal sources such as
gelatine.
• Products carrying the Vegetarian
Society Approved logo must meet
certain requirements laid down by the
Vegetarian Society.
• Foods labelled vegan, don’t contain any
animal products, including those from
living animals – such as milk.
Ingredients
Method
Base:
900g Bramley cooking
apples
300g blackberries (fresh or
frozen)
55g light muscovado sugar
1 teaspoon ground
cinnamon
Crumble:
85g self-raising flour
85g porridge oats
115g low fat butter
55g demerara sugar
1. Preheat the oven to 190ºC/Gas mark 6.
2. Place flour and butter in a bowl and
rub in coarsely, add in sugar and
porridge oats, mix together.
3. Peel and core the apples and cut
into small chunks. Place apples,
blackberries, sugar and cinnamon in
an ovenproof baking dish.
It’s the perfect time of year to try Armagh
City, Banbridge and Craigavon Council’s
Apple and Blackberry Crumble.
4. Spread the crumble over the apples
and bake in the preheated oven for
35-40 minutes, or until the apples are
soft and the crumble is golden brown
and crisp.
5. Serve with low fat custard or cream.
A portion of Apple and Blackberry Crumble contains
Energy
Fat
Saturates
Sugars
Salt
14.1g 7.8g 51.8g 0.7g
23% 20% 39% 58% 12%
1772kJ
466kcal
of an adult’s reference intake
Typical values per 100g: Energy 479kJ / 126kcal
October
mon
Remember that pulses and fruit juice each only count towards one of your 5 A DAY no matter
how much you eat or drink. Fruit juices also contain sugar so limit to 150ml per day.
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Halloween
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Learn to save
With Christmas just around the
corner there’s no better time to start
budgeting when it comes to your
groceries. Keep it simple - make a list
and stick to it!
There are many other easy ways to reduce
your food waste: • Turn your leftovers into a soup or stew instead of throwing out.
• Freeze some portions if you prepare too much to eat straight away.
Using food labels when you’re shopping
is another easy way to help you reduce
waste and make savings. Here are some
useful tips to get you started:
• Allergy alert - If someone in the family
has a food allergy or intolerance,
always check the label to find out
15
15 mins prep
time
50
50 mins
cooking time
6
Serves 6
people
Vegetable Hot Pot
Ingredients
Recipe by Antrim &
Newtownabbey Borough
Council
1 large red onion
4 garlic cloves
3 large tomatoes
2 celery sticks
1 sweet pepper
1/2 large sweet
potato
1 medium carrot
6 teaspoons
lentils (green or
red)
400g chickpeas
1 teaspoon
oregano
what allergens are in the food – the
main allergens will be highlighted in
the ingredients list so you can see
them easily. This way you won’t buy
something which may be unsuitable for
you or your family.
• Time is of the essence - Check ‘best
before’ or ‘use by’ dates before you
put the product in your trolley. Buying
tinned, dried or frozen versions of your
favourite food is also useful, this way
you can store them for much longer.
But remember to follow the storage
instructions once a tin or packet is
opened.
Antrim and Newtownabbey Borough
Council’s Vegetable Hot Pot is a tasty
recipe which is easy to adapt when you
have some store cupboard ingredients to
use up.
Method
1 teaspoon
ground cumin
1 teaspoon
fennel seeds
1 teaspoon
ground ginger –
(or 1 inch fresh
ginger)
400ml water
Pinch black
pepper
Parsley to garnish
1. Chop onion and garlic. Leave for
10 minutes before adding to pot
and cooking in a little water.
2. Chop and add tomatoes and cook
for 10 minutes.
3. Chop celery, sweet pepper, carrot
and sweet potato, and add to pot.
4. Add lentils, chickpeas, oregano,
and spices.
5. Add 400ml of boiling water, bring
dish to the boil, then simmer for
40 minutes.
6. Add cracked black pepper and
garnish with parsley.
Serve with wholegrain rice, jacket
potato, or wholegrain crusty or pitta
bread.
Don’t worry if you don’t have all
the ingredients - any leftover or
seasonal veg can be used instead.
And once you buy dried herbs and
spices, they are there in your store
cupboard to use over and over again.
A portion of Vegetable Hot Pot contains
Energy
Fat
1424kJ
337kcal
4.9g
7%
17%
Saturates
Sugars
Salt
0.6g 10.2g 0.3g
3% 11% 5%
of an adult’s reference intake
Typical values per 100g: Energy 461kJ / 109kcal
November
mon
‘Best before’ dates are more about quality than safety. When the date runs out it doesn’t
mean that the food will be harmful, but it might begin to lose its flavour and texture. Eating a
food after the ‘use by’ date on the label could put your health at risk.
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Calories at
Christmas
Did you know that many of us eat up
to 6000 Calories on Christmas Day?
• Choose diet options if you are having a
fizzy drink.
At this time of year we are surrounded by
delicious food and drink. Here are simple
swaps to reduce your saturated fat, salt
and sugar intake. Why not try them when
eating out or cooking at home over the
festive season:
More and more businesses are now
displaying Calories (kcal) on menus to help
you make more informed choices. This
allows you to choose your meals, knowing
that if you indulge now, perhaps you can
have a smaller meal later so as not to
exceed your recommended Calorie intake
per day.
• Choose boiled, grilled or steamed
instead of fried ingredients.
• Choose tomato based sauces over
creamy or cheesy sauces.
• Swap salt for pepper.
• Choose seasonal vegetables instead of
chips.
• Choose a fruit based dessert instead of
one with chocolate or cream.
15
15 mins prep
time
0
0 mins
cooking time
8
Serves 8
people
Festive Prawn Cocktail
Ingredients
Method
Recipe by FSA in NI’s
Standards & Dietary
Health Team
700g cooked king prawns
2 avocados, peeled, stoned
and chopped into wedges
2 ruby grapefruit, peeled
and chopped into wedges
250ml low fat crème fraiche
45ml low salt tomato
ketchup
1 teaspoon Worcestershire
sauce
1 teaspoon chilli sauce
8 wedges of lime to serve
1. First make the dressing. Stir together
crème fraiche, tomato ketchup,
Worcestershire sauce and chilli sauce.
FSA in NI’s Standards & Dietary Health
Team loves this festive Prawn Cocktail to
start their Christmas dinner.
5. Dress each dish with pre-prepared
sauce.
6. Serve with a wedge of lime.
2. Cover with cling film until ready to
serve.
A portion of Festive Prawn Cocktail contains
3. Place a few lettuce leaves to eight
individual serving dishes.
4. Divide prawns, avocado and grapefruit
equally into serving dishes to top
lettuce.
Energy
Fat
Saturates
15.2g 6.1g
12% 22% 31%
1041kJ
244kcal
Sugars
Salt
6.4g
7%
1.5g
25%
of an adult’s reference intake
Typical values per 100g: Energy 410kJ / 96kcal
December
mon
On average a woman needs 2000kcal per day and an average man needs 2500kcal.
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nidirect.gov.uk/eatwell
eat well, be well
Food Standards Agency Northern Ireland
10a-c Clarendon Road, Belfast, BT1 3BG
T: 028 9041 7700 F: 028 9041 7726
E: [email protected]
www.food.gov.uk/northern-ireland
All recipes were analysed by Northern Ireland Centre for Food & Health (NICHE), Ulster University, to provide the
Front of Pack nutrition information for each meal.