The Cardiac Cooking Companion
Contents :
A - Introduction
B - Principles of the Cardioprotective Diet
C - Shopping Tips and Food Labels
D - Store Cupboard Ideas
E - Healthy Cooking Tips and Adding Flavour to Food
F - Symbols / Glossary
G - Recipes
H - Useful Resources and Websites
I - Contact Details and Comments sheet
J - Acknowledgements
⁄ Please note that this cookbook is not meant to be a substitute for appropriate
individual dietary advice from your Dietitian, Doctor or Practice / Specialist Nurse.
Introduction :
Welcome to the Cardiac Cooking Companion. The idea for a recipe book
originated through feedback received from users of the North East Wales
NHS Trust Cardiac Rehab Team. It is fair to say that the members of the
team have always tried to promote healthy eating and healthy lifestyle with a
focus on positive choices and hopefully that tradition can be sustained here.
The aim is to promote foods with known cardio-protective benefits rather than
taking traditional foods and removing all the tasty ingredients. The intention is
to provide affordable and easy to prepare recipes with the opportunity to
become more adventurous with your food choices and improve your cooking
skills along the way. The recipes are appropriate for most individuals but this
cookbook does not replace any advice users have had from their medical
professionals. Of course many recipients of this cookbook will have far
greater experience in preparing healthy and wholesome meals and we would
like to take this opportunity to invite you to contribute to future editions.
Almost all the recipes, including desserts, are suitable for persons with
diabetes and easy to follow nutrition symbols are provided. Remember to
check the ingredients and utensil requirements well in advance – last minute
recipe choices require a very well stocked kitchen. It may seem an obvious
point but don’t forget to read through the recipe in advance.
This is not the end of the road - the cookbook is designed to be continually
updated so please forward comments on any recipes or why not send your
own…the taste buds of our resident critics await. You will notice a number of
dishes from around the world – feel free to collect some on your travels and if
you have some tasty local treats from Wales then we want to try those too. All
contributions will be acknowledged.
How to use the
Cardiac Cooking Companion
• If you are using an electronic version (disc, email or internet download)
simply scroll through the pages and select required recipe. If you wish
to print off a copy make sure you select that individual page(s) by
clicking on “current page” or specifying page numbers (see below),
rather than printing the entire 100+ pages by mistake. The cookbook
was designed to be cost effective and environmentally friendly - the less
paper used the better. Please check for recipe updates by emailing
[email protected]
• Plan and prepare the dish as per the instructions. Enjoy your food and
share any improvements or personal recipes with us !
• If you wish to make further copies please seek permission in advance –
see contact details at the end of cookbook.
Principles of the Cardioprotective Diet :
• Cut down on fat and replace saturated fats with healthier mono and
poly unsaturated fats
• Eat more oily fish for omega 3 – aim for 2 to 3 portions per week
• Cut down on salt – no more than a pinch in cooking and do not add at
the table. Alternative suggestions on ways to add flavour are on page
11
• Aim for at least 5 portions of fruit and vegetables every day. One
portion is typically a handful or a small glass of juice. Don’t forget to
include salads and pulses as well.
• Eat less readymade processed foods. Choose fresh unprocessed foods
more often
• Increase your fibre intake with plenty of wholegrain cereals, fruit,
vegetables, pulses, oats, beans and lentils
• Cut down on refined sugars – do not add to hot drinks and cut down on
sweets, sugary snacks and pop
• If you drink alcohol keep within the recommended limits of 21 units per
week (men) 14 units per week (women). If you are on many
medications or warfarin it is best to check with your doctor or specialist
nurse first
Shopping Tips :
• Plan your meals and ingredient requirements in advance. Check which
foods you already have in stock. Make a shopping list and stick to it !
• Try to avoid shopping on an empty stomach as you may be tempted to
buy extra comfort foods
• Supermarkets own brands are usually cheaper and of equal nutritional
value to name brands
• Always check the “best before” or “use by” dates to avoid unnecessary
waste
• Special offers can mean savings but don’t purchase more than you are
likely to use. “Buy one get one free” offers are a good opportunity to
restock your store cupboard, fridge or freezer. Think about preparing
extra portions of a favourite dish and freeze for later
• Remember tinned, dried and frozen foods can be just as nutritious as
fresh. They can increase your options for fruit and vegetables to include
in your diet, providing additional vitamins and minerals. Tinned oily fish
are an excellent source of omega 3. Beans, pulses and lentils are ideal
foods to increase your soluble fibre intake.
• A little bit of mental arithmetic will confirm that most nutritious meals can
be prepared at a fraction of the cost of ready meals, giving you optimal
value, taste and nutrition. Building up a selection of condiments, herbs,
spices and occasional ingredients will mean an initial cost which can be
recouped many times over in future.
Food labelling –
All food labels must provide information on the ingredients, setting out the
content in descending order i.e. from greatest amount to least. In addition the
manufacturer / producer may provide nutritional information set out as below.
It is important to consider the portion size of each food when looking at food
labels – the amount per 100 grams is not really important if you only use a
small amount e.g. a tablespoon of ketchup or a scrape of jam. Focus instead
on the amount per serving of the following:
Energy – Calories (kcal) are the standard units. Guideline daily amounts are
2000 kcals for women and 2500 Kcals for men. These are average figures
and depend on body weight and activity levels.
Fat - Try to choose products with lower fat content e.g. less than 3 grms per
100 grms. Aim for saturated fat content of less than 1 grm / 100grms .
Guideline daily amounts are 70 grms for women and 95 grms for men.
Sodium - Salt is now usually represented as grms sodium. Guideline daily
amounts are 2.4 grms sodium (ie 6 grms salt). Foods with 0.1 grms sodium
per 100 grms are low in salt.
Sugar - Aim for desserts to contain 10 grms sugar or less per portion.
Store Cupboard Ideas (including fridge and freezer) –
Whether you wish to rustle up a tasty dish at short notice or reduce the need
to constantly update your supplies, it is handy to have a good stock of foods
available. A well-stocked larder will take time to build up. Here are some
ideas:
Fruit and Vegetables – Tinned fruit in natural juices, tinned
vegetables (preferably in water), canned tomatoes, dried fruit, long life fruit
juice in cartons
Starchy Foods – Rice and pasta, tinned potatoes, tinned spaghetti,
breakfast cereals and porridge, crackers, oatcakes and plain biscuits
Dairy Foods – Skimmed milk powder, semi-skimmed UHT milk, long
life natural yoghurt in fridge, milky puddings e.g. tinned rice pudding, lower fat
cheeses eg cottage cheese with long shelf life
Meat, fish and protein alternatives – Cans of tinned fish eg tuna,
sardines and salmon, baked / butter / kidney beans in cans, canned or dried
lentils, vacuum packed lean meats or smoked fish
Herbs, spices, sauces, oil and condiments – Salt (to use
sparingly!), pepper, olive/rapeseed/sunflower oil, lemon juice, vinegar,
curry powder, mustard, Worcester sauce, soy sauce, chilli powder, dried
herbs (e.g. chives, parsley, mint, basil, coriander), dried bay leaves, garlic,
dried spices (ginger, cinnamon, nutmeg), tomato ketchup, chutneys, salad
cream/mayonnaise/French dressing, honey, dried white sauce
Freezer – Frozen vegetables, frozen fish e.g. cod in breadcrumbs or
sauce, bread (sliced, rolls or pitta), scones and crumpets, frozen fruit /
berries, plain ice-cream or frozen yoghurt, bulk batches of homemade dishes,
homemade vegetable / meat stock
Some Essential Implements and Useful Utensils:
Whisk
Grater
Garlic crush
Measuring Jug
Weighing Scales
Knives
Chopping Board
Can opener
Ladles + Spatulas
Pots and pans
Food Processor
/ hand blender
Wooden spoons
Mixing bowl
Sieve
Healthy Cooking Tips• Grill, oven cook or steam instead of frying
• Trim the visible fat from meat and remove skin from poultry
• Choose olive, vegetable or sunflower oil and use sparingly
• Use less fat than recommended in standard recipes – cut down on
cheese, margarine and oil
• Replace cream with natural yoghurt, crème fraiche or fromage frais
• Choose skimmed or semi-skimmed milk in recipes and when preparing
sauces
• Try reduced fat / unsaturated spreads instead of butter and margarine
when cooking and baking
• Add more vegetables, beans and pulses to dishes
• Be adventurous with your ingredients – try out nuts, seeds and exotic
fruits. Choose new varieties of salad foods, pulses and vegetables.
Don’t forget that tinned, frozen and dried foods enhance your culinary
vision
• Reduce the amount of sugar in baking – especially useful for Diabetes,
high triglycerides and cuts down on calorie content. Up to half of added
sugar can be left out, although the shelf life may be shorter because of
this. New forms of sweetener such as “Splenda” can be used in
baking
Flavour with a Flourish !
With good quality ingredients and by avoiding overcooking, you can bring out
the natural flavour in foods. However, incorporating additional flavours can
greatly enhance the overall taste experience in many dishes. Quite often the
lazy chef or food producer will reach for the salt cellar first – here we provide
a plethora of alternative ways to enliven your palate.
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Pepper (ground or peppercorns)
Lemon juice (long-life or freshly squeezed)
Garlic (freshly crushed or powder)
Parsley (chopped or dried)
Chives
Rosemary
Mint (fresh or dried leaves)
Coriander
Ginger (fresh or dried)
Cinnamon, Nutmeg and Allspice
Curry powder
Mustard
Worcester Sauce
Bar-B-Q sauce / seasoning
Chilli powder
Many of the recipes including in this cookbook include these in a variety of
forms. If you discover any exciting combinations make sure to share your
ideas by forwarding them to us. When using bought stock cubes in cooking
use less than half the recommended amount to reduce salt content – the
recipes in this cookbook are intended to be low in sodium salt and the soup
recipes have sufficient natural flavours.
Nutrition Symbol Guide :
- Contains mostly mono / poly unsaturated fats
-
Diabetes √
ω3
↓
Low in fat / Less fat than typical recipe
-
Reduced sugar dessert / Suitable for Diabetes
-
High in omega 3
-
Lower in salt (sodium) than typical recipe
-
High in fibre
-
Good source of anti-oxidants
Cooking / Preparation Symbols
- Suitable for all, even the novice cook. Less hassle than a
Jim Royle could rustle this one up!
microwave turkey twizzler.Even
- Should be straightforward if you stick to the text ……….remember to have
the correct ingredients to hand and avoid distractions
-
For the more experienced or confident chef. Give it a try !
- Additional Comments
RECIPES
♥
Main Courses
♥
Soups, Snacks and Quickbites
♥
Puddings and Treats
Main Courses
Fast Fish Stew
(Serves 2 - 3)
Ingredients –
250 grms (8 oz) salmon / unsmoked haddock / cod fillets
125 grms (4 oz) prawns
3 large potatoes
1 carrot and 1 parsnip
1 celery stick
1 onion
3 tablespoons of soy sauce
2 tablespoons of grated fresh ginger
900mls (1.5 pints) of water
Method –
• Peel potatoes and cut into into medium sized cubes. Dice the carrot,
parsnip and onion. Cut the celery into slices
• Place in a large saucepan, add water and simmer for at least 15
minutes, stirring regularly.
• Cut the fish into 8 pieces and place in saucepan along with the prawns.
Add ginger and soy sauce, cover and simmer for 15 minutes
• Serve with crusty bread
↓
ω3
Tuna and Bean Salad
(Serves 2)
Ingredients –
1 large can (400 grms) cannelloni, borlotti or haricot beans
1 can (200 grms) of tuna
2 tablespoons of olive, vegetable or sunflower oil
1 tablespoon of lemon juice
1 tablespoon chopped parsley
1 – 2 spring onions
Salt and ground pepper
Method –
• Place beans in a strainer and rinse with cold water. Allow to drain and
then pour into a large serving dish
• Using a fork to break into large flakes, place tuna on top of beans
• Prepare dressing in a separate bowl by stirring lemon juice into the oil,
adding the parsley, 1 pinch of salt plus 2 of pepper, and mixing well.
• Pour dressing onto the tuna and beans. Cut the spring onions into thin
slices and add to the salad, tossing well with a large spoon. Serve
This makes an ideal light / lunchbox meal or perhaps a starter
course for 4. As a more substantial main meal add a jacket potato or
crusty bread
↓
Pasta and Cauliflower
Cheese Bake
(serves 2)
Ingredients –
100 grms / 4 ozs macaroni or pasta shapes
1 small / ½ large head of cauliflower
75 grms / 3 ozs cheese
½ pint semi-skimmed milk
2 tomatoes
1 tablespoon cornflour
Seasoning – pepper or mustard
Method• Cook pasta as per manufacturers instructions (about 15 minutes)
• Cut the cauliflower into small florets and boil or steam for 5 – 10
minutes ie until cooked but still crunchy.
• Place the cooked pasta and cauliflower in an oven proof dish. Preheat
the grill to medium.
• Prepare the cheese sauce by mixing the cornflour with 3 tablespoons
of milk in a cup until a smooth paste is formed. Warm the rest of the
milk and add in the cornflour paste. Stir continuously until the sauce
thickens. Season with a pinch of pepper or dollop of mustard
• Pour the sauce over the cauliflower and pasta. Slice the tomato and
grate the cheese then layer on top. Place under the grill until browned.
Serve immediately
↓
Simple Moroccan Chicken
Marinade
(serves 2 ‫) ٭‬
Ingredients 2 chicken breast or leg portions
4 tablespoons of lemon juice
3 tablespoons olive or vegetable oil
1 tablespoon of honey
1 tablespoon grated nutmeg
1 tablespoon ground cumin
Choice of accompaniments
Method –
• For the marinade add the lemon juice, oil, honey, nutmeg and cumin to
a large bowl and mix well.
• Add the chicken portions and coat well with the marinade using a pastry
brush / spoon or by gently tossing the pieces. Cover bowl and place in
fridge for a few hours or overnight if possible
• Preheat oven to 190 ºC / Gas mark 5 and roast the chicken for 45
minutes
• Serve with your choice of boiled rice or new potatoes with salad or
steamed vegetables
Marinading is a simple way to enhance or add a fuller flavour to meat
and poultry. ‫٭‬can use multiples of ingredients e.g. double quantities for 4
↓
Sweet and Sour Pork
(serves 4)
Ingredients –
400 grms / 12 ozs diced pork or choice cuts
1 small can (200 grms) pineapple chunks in natural juice
2 onions
1 red pepper
60 grms / 2 ozs frozen peas
300 mls / ½ pint of vegetable or chicken stock (use 1 cube)
2 tablespoons of vegetable oil
1 tablespoon soy sauce
1 tablespoon corn flour
Method• Trim any visible fat from pork. Stir-fry with the oil for 5 minutes in a nonstick frying pan or wok.
• Chop the onion and cut the deseeded pepper into strips. Add to the pan
/ wok and continue stir-frying for another 3 minutes.
• Prepare the stock and carefully add to the pan. Simmer for 15 minutes
• Add the pineapples pieces and juice plus the peas. Continue cooking
for a further 5 minutes. Add the soy sauce
• Make a runny paste with the corn flour and a spoon of cold water. Stir
into the pan / wok to thicken
• Serve with boiled rice or noodles.
Homemade Potato
Wedges
( Makes 2 portions)
Ingredients –
2 large baking potatoes
2 tablespoons of vegetable or olive oil
Optional Seasoning – mixed herbs
Method• Preheat the oven to 200 ºC / Gas mark 6
• If you prefer to retain the skins (and benefit from the extra fibre) make
sure the potatoes are well washed beforehand. If preferred peel the
potatoes. Cut into full-length wedges.
• Place on a non-stick roasting tray and drizzle over the oil. Toss together
and a pinch or two of mixed herb seasoning if desired.
• Bake in the oven for 40 – 45 minutes, turning occasionally. Serve with a
dash of vinegar or a pinch of salt or pepper.
With thick cut wedges / chips minimising surface area and carefully
controlled amounts of oil you needn’t avoid this tasty traditional treat.
↓
Cajun Fillet Steaks
( Serves 2)
Ingredients –
2 four ounce / 125 grms thin fillet steaks
Pinch of cayenne pepper
1 tablespoon of paprika
1 clove of garlic
1 tablespoon of olive oil
Salt and pepper
Method• Crush the garlic and put in a small mixing bowl. Add the olive oil, a
generous pinch of cayenne pepper and a tablespoon of paprika.
• Mix well until a uniform paste is formed. Add a pinch each of salt and
pepper.
• Trim any fat from the steaks. If more than 1 cm thick, carefully cut them
in half to form thinner discs.
• Rub the Cajun paste evenly over both sides of the steaks
• Cook the steaks under a hot grill or on a griddle pan over medium heat.
Depending on your preference (rare, medium or well done) cook for 2 –
4 minutes each side.
• Serve with a jacket potato / wedges or a handful of oven chips and
plenty of salad or vegetables.
↓
Pasta With Mackerel and
Tuna
( Serves 2)
Ingredients –
1 large can (400 grms) of chopped tomatoes
1 crushed clove of garlic
1 can (200 grms) of tuna
1 can (200 grms) of mackerel (or anchovy) fillets in brine
1 tablespoon of olive / vegetable oil
1 tablespoon of chopped basil (fresh or dried)
200 grms (dry weight) of penne, rigatoni or tortiglioni pasta
Salt and ground pepper
Method –
• Using a small pot, fry the garlic for 2 minutes at a moderate
temperature
(alternatively choose chopped tomatoes with added garlic and herbs)
• Add the tinned tomatoes and simmer for 5 minutes
• Heat a large pot of boiling water, add pasta and continue cooking as
per product instructions (typical time is 12 – 15 minutes)
• Drain oil or brine from tuna and use fork to break into flakes. Cut the
mackerel fillets into quarters and add both fish to the tomato sauce
• Add the chopped basil and a pinch each of salt and pepper. Keep on
moderate heat until pasta is ready
• Drain water from pasta, add the sauce and mix well. Serve
↓
ω3
Spaghetti Bolognese
(serves 4)
Ingredients –
350 grms / 12 ozs of lean minced beef or turkey
350 grms / 12 ozs of spaghetti
400 grms ( large can) of chopped tomatoes
1 tablespoon mixed herbs (dried or freshly chopped)
2 onions
50 grms / 2 ozs grated cheese
Pepper
Method • Put a few tablespoons of water in the bottom of a large non-stick pan..
Place on medium heat and add the minced meat. Cook for 3 –5
minutes until well browned. Spoon off any excess fat.
• Chop the onion and add to the meat. Continue on medium heat for a
further 2 minutes then add the chopped tomatoes. Add the mixed herbs
and season with a generous pinch of pepper. Reduce the heat and
simmer.
• Place the spaghetti in a large pan of slightly salted boiling water and
cook as per manufacturers instructions (about 10 minutes)
• Once pasta is cooked, drain well and place on serving plates. Pour the
cooked bolognese sauce onto the pasta and top with grated cheese.
↓
Salmon, Celery And Leek
Bake
(Serves 4)
Ingredients Salmon fillets – approx 400 grms / 16 oz
350 grms / 14 oz of leeks
2 large sticks of celery
6 large potatoes
3/4 of a pint semi-skimmed milk
25 grms / 1oz reduced fat olive or sunflower spread
3 tablespoons plain flour
2 tablespoons chopped parsley
75 grms / 3oz of grated cheese e.g. Red Leicester
Method –
• Cut celery and leeks into 1 inch slices, cover with water in a pan and
simmer for 10 minutes. Peel potatoes and cut into cubes – boil for 20
minutes in a separate pan
• Melt the olive spread in a small pan, add the flour and mix well. Turn up
the heat and slowly whisk in the milk. Keep stirring until sauce has
thickened and then add the parsley
• Cut the salmon into about 12 pieces. Place in an oven proof dish, add
the celery and leeks, then gently mix in the parsley sauce.
• Mash the potatoes with a little semi-skimmed milk and half the grated
cheese. Cover the salmon, vegetables and sauce with the mash,
sprinkle the remaining cheese on top and bake in a preheated oven
(180 ºC / Gas mark 4) for 40 minutes. Serve
↓
ω3
Cottage Cheese and Melon
Salad
(serves 2)
Ingredients½ honeydew melon
150 grms / 6 ozs cottage cheese
Small head of lettuce
2 red apples
3 tablespoons lemon juice
Pinch of paprika
Method• Skin and deseed the melon, then cut into bite sized cubes. Cut the
apple into slices and discard the core. Wash the lettuce and set aside.
• Place the fruit in a large bowl and add the cottage cheese and lemon
juice. Add a pinch of paprika and mix gently with a wooden spoon.
Place in fridge to chill prior to serving.
• Serve the salad on a bed of lettuce.
↓
Roast Vegetable Bake
(makes 2 - 4 portions)
Ingredients½ butternut squash
2 large carrots
½ turnip
1 sweet potato
1 small carton ( 200mls approx) of reduced fat crème fraiche
2 tablespoons vegetable / olive / sunflower oil
2 tablespoons apples juice
1 teaspoon wholegrain mustard
1 oz / 30 grms cheddar cheese (optional)
Salt and pepper
Method • Peel all the vegetables and dice the butternut squash, turnip and sweet
potato. Cut the carrot into medium slices.
• Spread the vegetables out in an oven proof dish and drizzle on the
vegetable oil. Season with a pinch each of salt and pepper. Roast in a
preheated moderate oven (160ºC / Gas mark 3) for 45 minutes
• 5 minutes before the vegetables are ready, pour the crème fraiche into
a small saucepan and add the apple juice and mustard. Put on the hob
at moderate heat, mixing gently – do not allow to boil.
• Take the roasted vegetables from the oven and pour over the prepared
crème fraiche sauce. Grate the cheese on top and return to the oven for
a further 5 minutes
• Serve as a stand alone vegetarian dish or with chicken or fish
↓
Mediterranean Sardine
Pasta
(serves 2)
Ingredients –
125 grm tin of sardines in sunflower or olive oil
150 grms uncooked spaghetti
Half a red onion
1 clove of garlic
6 cherry tomatoes
6 black olives (optional)
Handful of fresh basil (optional)
1 ounce of grated cheese or paremesan cheese (optional)
Pinch of salt and pepper
Method • Cook pasta in boiling water, according to manufacturers guidelines
(about 12 –15 minutes). Drain well
• Crush the garlic and chop the onion, olives and tomatoes. Place in a
mixing bowl.
• Pour on the sardines, add the basil and mix well with a wooden spoon.
Sprinkle on a pinch of salt and pepper.
• Transfer the prepared mix to the pasta saucepan and stir in gently
• Top with grated cheese or paremesan and serve immediately.
↓
ω3
Spicy Chicken Couscous
(serves 2)
Ingredients 1 chicken breast
100 grms / 4 oz cous cous
2 tablespoons of olive / vegetable / sunflower oil
Handful of sultanas
2 cloves of garlic
1 tablespoon mild curry powder
1 tablespoon paprika
1 teaspoon cinammon
Method –
• Remove the skin from chicken and dice. Crush the garlic and place in a
oven proof dish with the chicken. Add the oil, cinammon, paprika and
curry powder. Mix well and allow to marinade for 30 minutes – 2 hours
depending on own preference for “spicyness”
• Prepare cous cous – place in bowl and cover with boiling water. Leave
to stand for 5 minutes (or as per instructions). Add the sultanas, mix
gently and cover with cooking foil.
• Place both the chicken and cous cous dishes in a preheated oven
(180ºC / Gas mark 4) for 30 minutes
• Mix the couscous into the chicken dish and serve immediately
Couscous is an easy to prepare starchy staple of North African origin
– find in the packaged grains section of shops
↓
Pasta with Walnut Pesto
Sauce
(serves 2)
Ingredients 200 grms / 7 ozs tagliatelle or fettucine pasta
60 grms / 2 ozs shelled walnuts
60 grms / 2 ozs low fat parmesan cheese
1 tablespoon parsley
2 tablespoons basil
2 cloves garlic
2 tablespoons olive oil (or vegetable / sunflower)
Salt and pepper
Method • Cook the pasta as per producers instructions (about 12 minutes)
• Meanwhile chop the parsley and basil and crush the garlic and walnuts.
Place in a small bowl (or if available a food processor). Add a pinch of
salt and pepper
• Mix well, add in the olive oil and grate on half the parmesan cheese.
Continue mixing until you have a well formed thick green sauce
• When the pasta is cooked, drain well and add the prepared pesto
sauce. Toss together with a spoon and serve immediately, topped with
the remaining parmesan cheese
↓
Homemade Pizza
(makes 1 bespoke pizza)
IngredientsPlain pizza bases (fresh or vacuum packed)
Passatta sauce (thick tomato sauce) or pureed tinned tomatoes
Seasoning – mixed herbs, black pepper.
Toppings – Pick and Mix !
Cheese (try reduced fat)
Onion
Peppers
Lean ham, chicken or bacon
Sweetcorn
Mushrooms
Tomatoes
Olives
Anchovies, salmon or sardines
Pineapple
Or try out your own ideas!
Method• Preheat oven to 180ºC / Gas mark 4. Spread a thin layer of passatta /
tomato sauce over the pizza base – leave about an inch of space
around the edge as the sauce will spread.
• Prepare your chosen toppings, chopping them into bite sized pieces.
Arrange on the pizza and sprinkle a little grated cheese on top. Season
• Place the pizza on a baking tray in the oven. Cook as recommended by
the pizza base instructions.
↓
Chicken and Sweet Potato
Bake
(serves 2)
Ingredients2 chicken breast or leg quarter portions
2 medium sized sweet potatoes
2 peppers (orange, yellow or green)
2 courgettes
2 cloves of garlic
1 teaspoon dried oregano
½ teaspoon paprika
3 tablespoons of lemon juice
2 tablespoons of olive or vegetable oil
Salt and pepper
Ingredients• Preheat the oven to 200 ºC / Gas mark 6
• De-seed the peppers and cut into bite-sized pieces. Slice the sweet
potato and courgettes (leave skins on) and place in a bowl with the
peppers.
• Crush the garlic and add to the bowl along with the lemon juice, oil
paprika and oregano. Mix well then spoon the vegetables into an ovenproof dish.
• Make some cuts in the skin of the chicken and place in the bowl. Coat
the pieces with the remaining marinade, the place on top of the
vegetables in the oven-proof dish. Season with a pinch of salt and
pepper. Bake in oven for 50 minutes (until chicken is cooked) and serve
↓
Kipper Kedgeree
(serves 4)
Ingredients –
400 grams / 14 oz kipper fillets
250 grms / 8 oz basmati rice
25 grms / 1 oz reduced fat olive or sunflower spread
50 grms / 2 os sultanas
½ tin (200grms) of chopped tomatoes
1 onion
1 clove of garlic
1 lemon
1 teaspoon of tumeric
1 teaspoon of mild curry powder or paste
2 tablespoons of coriander and parsley
Method• Poach the kippers in boiling water for 10 minutes, drain, remove skin
and any large bones, then flake gently with a fork.
• Put the rice to cook in boiling water for about 15 minutes
• Chop the onion and garlic. Cut the lemon in half, squeeze the juice into
a cup and grate some of the rind. Melt the low fat spread in a large
saucepan and fry the onion, garlic, turmeric, curry powder and lemon
rind for about 5 minutes.
• Add the sultanas, chopped tomato and lemon juice – continue to cook
on moderate heat for a further 5 minutes, stirring occasionally.
• Drain the cooked rice and add to the saucepan along with the flaked
kippers. Continue on moderate heat stirring gently until the kedgeree is
warmed through. Add a pinch of pepper and serve immediately. Top
with a few slices of hard-boiled egg
Kedgeree is a dish said to have its origins in the army regiments during
the Indian Raj – consisting of smoked fish, eggs and rice
ω3
Italian Pasta Salad
(makes 2 - 4 portions)
Ingredients300 – 400 grms (dry weight) of pasta shapes
1 small tin of sweetcorn
1 small tin of peas
25 grms / 1 oz cheddar cheese
3 slices ham or small can of tuna
2 tablespoons of light mayonnaise
3 tablespoons of pesto sauce
Mixed herbs
Black Pepper
Method-
• Cook the pasta as per packet instructions ( 10 – 15 minutes approx)
• Meanwhile drain the sweetcorn and peas and place in a mixing bowl.
Add the mayonnaise and pesto sauce and mix well. Season with a
pinch of pepper and 2 pinches of mixed herbs.
• Grate the cheese and set aside.
• When the pasta is cooked, drain well and add the vegetable mix .Toss
well and serve topped with grated cheese.
If preferred cold then allow to cool before storing in the fridge. Cover with
cling film or foil.
↓
Beef Biryani
(serves 2)
Ingredients225 grms / ½ pound of lean beef braising steak
100 grms basmati rice
1 onion
150 mls / ¼ pint of beef or vegetable stock (use half a cube)
Small can / 200 grms chopped tomatoes
1 clove of garlic
1 tablespoon curry paste
Pinch of ground turmeric
1 tablespoon of vegetable oil
1 potato
2 carrots
Handful of cauliflower florets
Method• Chop the onion and garlic and fry in a large saucepan for 3 minutes.
Cut the beef into bite sized cubes and add to the pan – continue frying
until meat is well browned. Add the curry paste, tinned tomatoes and
prepared beef stock.
• Cook on moderate heat for 2 hours. Half-way through the cooking time
slice the carrots, dice the potato and add to the pot along with the
cauliflower florets.
• 20 minutes before the curry is ready cook the rice as per packet
instructions – stir in a generous pinch of turmeric once the rice is
simmering, to enhance the flavour.
• Add the cooked rice to the biryani and mix gently. Serve immediately.
↓
Pasta Shell Prawns with
Lemon and Basil
(serves 2)
Ingredients250 grms / 9 oz dried pasta shells eg gnocchi or conchiglie
200 grms / 7 oz cooked peeled prawns (defrost if frozen)
Handful of cherry tomatoes
1 clove of garlic
1 small red onion
1 tablespoon lemon juice
2 tablespoons of olive or vegetable oil
1 tablespoon of fresh basil
Salt and pepper
Method• Cook pasta as per manufacturers instructions (about 15 minutes)
• Meanwhile chop the onion, basil and garlic, cut the tomatoes in half and
place them in a mixing bowl along with the prawns, olive oil and lemon
juice. Mix well and season with a pinch each of salt and pepper
• When the pasta is cooked, drain well and add in the prawn and tomato
mix. Toss well and serve immediately.
↓
Tortilla Espanola –
Spanish Omelette
(serves 2)
Ingredients –
6 eggs
1 red pepper
1 tomato
1 clove of garlic
2 tablespoons of olive, sunflower or vegetable oil
4 tablespoons chopped parsley
1 large potatoes
Pinch of salt and pepper
Method • Peel and dice the potato and boil for 10 minutes.
• Crush the garlic and chop the tomato. Remove seeds from the red pepper
and cut into small pieces. Fry all 3 in a spoonful of oil for 3 – 5 minutes on
high heat.
• Beat the eggs in a mixing bowl. Add in the fried fillings and the potato,
sprinkle on the chopped parsley and add a generous pinch of salt and
pepper
• Pour another spoon of oil into the hot frying pan. Add half the omelette
mixture at a time and cook for 6 minutes each side
↓
Corsican Chicken
Casserole
(serves 4)
Ingredients4 chicken thighs
400 grm can of chopped tomatoes
1 red onion
1 red pepper
1 orange
2 cloves of garlic
30 grms / 1 oz sundried tomatoes (optional)
10 - 15 stone free black olives (optional)
150 mls / ¼ pint chicken stock (use half a cube)
1 tablespoon of olive or vegetable oil
1 tablespoon fresh thyme leaves
Pinch of salt and pepper
Method-
• Place the chicken in a flame-proof casserole dish or large non-stick pot.
Fry on high heat, using the oil and own juices. Keep turning regularly
until well browned. Spoon off any excess fat
• Slice the onion and pepper, and crush the garlic. Add to the chicken
and continue to fry for a further 3 minutes, stirring frequently. Reduce
heat
• Grate the rind of the orange, then peel and squeeze the juice into a
cup. Prepare the chicken stock and add to the casserole along with the
chopped tomatoes, sun-dried tomatoes, orange rind and juice. Cover
the pot, bring to boil and simmer for 1 hour, stirring every 15 minutes
• Add the thyme leaves and olives, season with a pinch of salt and
pepper. Serve with crusty bread or new potatoes
↓
Smoked Salmon
Tagliatelle
(serves 2)
Ingredients –
250 grms / 9 ozs tagliatelle pasta
125 grms / 4 ozs smoked salmon trimmings
Small carton (approx 200mls) of reduced fat crème fraiche
3 tablespoons lemon juice
3 tablespoons chopped parsley
One head of broccoli or if preferred a side salad
Method• Cook the pasta in a large pot of boiling water – time as per
manufacturers instructions (approx 10 minutes). Drain well but keep
covered until salmon mix is prepared.
• Using a sharp knife cut the salmon into small strips / pieces. Place in a
mixing bowl and add the crème fraiche, lemon juice and parsley. Mix
well with a wooden spoon.
• Add the mix to the hot tagliatelle and toss well. Serve immediately with
steamed broccoli florets or side salad
Smoked salmon is an excellent source of omega 3 – although quite
expensive a small portion goes a long way and can be enjoyed as an
occasional treat
↓
ω3
Bubble and Squeak
(makes 4 portions)
Ingredients450 grms / 1 pound of potatoes
1 small head of Savoy cabbage
1 onion
2 tablespoons of vegetable or sunflower oil
2 tablespoons of reduced fat olive or sunflower spread
Salt and pepper
Method• Peel and boil the potatoes in a large pan. Drain the water then add
the reduced fat spread and a pinch each of salt and pepper. Mash
well and allow to cool for 10 minutes.
• Finely chop the onion and gently fry in the oil in a large frying pan
until tender.
• Cut the cabbage into quarters then shred it by slicing lengthways.
Add to the pot of potatoes along with the fried onion and mix well.
• Rub a little flour onto your hands, then form patties with the potato
and cabbage mix.
• Re-heat the oil in the frying pan and cook the patties until well
browned on both sides. Serve with e.g. grilled sausage or bacon,
grilled tomatoes and mushrooms, scrambled or poached eggs.
The name of this dish derives from the characteristic sounds
produced in preparation and consumption. It was originally a way of
using up left-overs from the traditional Sunday roast
↓
Red Pepper Pomodoro
Pasta Sauce
(serves 2)
Ingredients1 can of chopped tomatoes (400 grms)
1 red pepper
1 onion
2 cloves of garlic
1 tablespoon fresh or dried basil
6 black olives (optional)
1 tablespoon of olive or vegetable oil
200 grms / 8 ozs of pasta shapes e.g. fusilli
Pepper
Method• Cook the pasta in boiling water for 12 –15 minutes (as per
manufactures instructions)
• Meanwhile de-seed the red pepper and chop into small pieces.
Crush the garlic and chop the onion. Fry all three for 3 minutes in a
non-stick pan, using the olive oil.
• Ensure all the stones are removed from the olives then cut into
quarters. Add to the pan along with the chopped tomatoes
(pomodoro). Turn up the heat and simmer for 10 minutes. Chop the
basil (or use dried) and add to the sauce when almost cooked.
Season with a generous pinch of pepper.
• Drain the pasta well and mix in the sauce. Serve with choice of
steamed green vegetables
↓
Lean Lamb and Bean
Bake
(serves 4)
Ingredients 8 small lamb chops
½ can (200 grms) of chopped tomatoes
400 grm can of haricot, cannelloni or flageolet beans
1 onion
2 cloves garlic
1 tablespoon of oregano (fresh or dried)
Pepper
2 tablespoons of sunflower, olive or vegetable oil
200mls / 1/3 pint of vegetable or chicken stock (use 1 cube)
Method -
• Preheat the oven to 200 ºC / Gas mark 6
• Chop the onions and garlic and fry in a large pan for 3 minutes. Drain
the water from the beans and add to the pan, along with tinned
tomatoes and prepared vegetable / chicken stock. Add a pinch of
oregano ( dried or chopped fresh) and pepper and simmer for 5
minutes, stirring occasionally.
• Pour the bean and tomato mixture into an oven proof dish. Trim any fat
off the lamb chops and place on the top of the beans in a single layer.
Pour the 2 tablespoons of oil over the chops and season with
remaining oregano and a pinch of pepper
• Cook for 35 – 40 minutes in oven. Check 1 chop to ensure cooked
through prior to serving. Serve with e.g. jacket potato or crusty bread
↓
Mozzarella and Tuna
Pesce Penne
(serves 2)
Ingredients250 grms dried penne pasta
200 grms / small can of tuna in oil
120 grms reduced fat mozzarella cheese
1 clove of garlic
2 tablespoons of chopped parsley
Pepper
Method• Cook pasta as per manufacturers instructions (12 – 15 minutes)
• Meanwhile, pour the tuna (and oil) into a mixing bowl. Chop the garlic
and parsley and add to the bowl along with a pinch of pepper.
• Dice the mozzarella and add to the cooked pasta once the water is
drained off. Mix well, allowing the cheese to melt a little.
• Add the tuna mix, toss well and serve.
↓
Salmon with Avocado and
Lime Salsa
(serves 2 – 4)
Ingredients2 – 4 salmon fillets
1 avocado
½ a lime
1 red onion
1 red pepper
2 tablespoons of chopped coriander (fresh or dried)
1 tablespoon vegetable or sunflower oil
Pepper
Method• Cut the avocado in half, peel and remove stone. Chop into small
pieces.
• Chop the red onion and the red pepper (de-seeded). Place in a bowl
with the avocado. Squeeze the juice from the lime into a cup, ensuring
all pips are removed. Pour into the bowl and mix well. Add the coriander
and a generous pinch of pepper. Place in fridge until salmon is cooked
• Brush the salmon fillets with the vegetable oil and cook under a hot grill
for 10 - 15 minutes (depending on thickness of fillets) until cooked
through.
• Place the salmon portions on individual plates and spoon the salsa
over. Serve with rice or new potatoes.
Salsa translates as “sauce” from Spanish – thus “saucy dancing” to a
latin rhythm.
↓
ω3
Shepherds Pie
(serves 4)
Ingredients1.2 Kgs / 3 lbs potatoes
400 grms / 12 ozs lean minced lamb (or beef)
4 carrots
2 onions
¾ pint / 450 mls vegetable stock (use 2 stock cubes)
2 tablespoons tomato puree
2 tablespoons corn flour
Pinch of pepper
Method• Peel the potatoes and boil until cooked. Drain the water and mash with
a few tablespoons of semi skimmed milk.
• Put the meat in a saucepan with a few spoons of water. Heat gently for
a few minutes then pour off excess fat.
• Prepare vegetable stock and add to the saucepan. Bring to the boil and
simmer. Peel and finely chop the carrots and onions – add to the
saucepan along with the tomato puree and a pinch of pepper.
• Mix the corn flour with a little water to form a runny paste. Gradually add
to the pan of meat and vegetables until desired thickness is achieved.
Pour into a large casserole dish and top with mashed potatoes
• Cook in a preheated oven (190 ºC / Gas mark 5) for 45 minutes.
↓
Chilli Spiced Broccoli with
Pasta
(serves 2)
Ingredients250 grms / 8 ozs broccoli florets
250 grms / 8 ozs dried pasta shapes
2 cloves of garlic
3 tablespoons of olive or vegetable oil
Pinch of crushed chilli flakes
Salt and pepper
Method• Cook pasta in boiling water as per manufacturers instructions
• Meanwhile boil (5 minutes) or steam (8 minutes) broccoli until tender
• Chop the garlic and fry (in the oil) in a large pan for 2 – 3 minutes. Drain
the broccoli and to the pan along with a generous pinch of chilli flakes.
Continue to fry for a further 5 minutes.
• When pasta is ready, drain well and add the contents of the frying pan.
Season with a pinch of salt and pepper. Toss well and serve.
↓
Garlic, Lemon and Herb
Roast Chicken
(serves 2 - 6)
Ingredients1 whole chicken (or individual portions – adjust quantities and cooking time)
4 cloves of garlic
4 tablespoons lemon juice
2 tablespoons of fresh coriander, thyme or parsley
4 tablespoons of olive, sunflower or vegetable oil
Salt and pepper
Method• Chop the herbs and crush the garlic. Place in a small bowl and add the
lemon juice, oil and a pinch each of salt and pepper.
• Preheat the oven to 190 ºC / Gas mark 5. Coat the chicken with all of
the garlic and herb mixture. Cover loosely with foil and place in oven for
the required cooking time (about 1½ hours for whole chicken or 50
minutes for portions based on 50 minutes per Kg plus 20 minutes)
• Remove foil for the final 20 minutes and baste chicken regularly with
the mixture. Check the chicken is cooked through and serve with
potatoes / rice and preferred choice of salad or vegetables
When preparing marinades / coatings, try to prepare in advance and
allow to stand in the fridge for a few hours to allow the mixed flavours to fully
develop.
↓
Cod en Papillote
(serves 2)
Ingredients2 fresh cod fillets
1 red onion
1 lemon
1 green pepper
2 bay leaves
25 grms / 1 oz of reduced fat spread
Salt and pepper
(2 sheets of greaseproof paper)
Method• Preheat the oven to 190 ºC / Gas mark 5. Rub the reduced fat spread
over the greaseproof paper and place one fish fillet on each sheet.
• Squeeze the juice from one half of the lemon onto the fish. Season
each fillet with a pinch of salt and pepper.
• Slice the onion, pepper (seeds removed) and the remaining half a
lemon. Place onto the fish and top with the bay leaves.
• Make secure parcels by folding and twisting each sheet of paper.
• Place on a baking tray and cook in the oven for 20 – 25 minutes.
Discard the bay leaves and serve with rice, pasta or new potatoes
“En Papillote” translates as “In Parchment”….this dish is an example of
baking with added flavour sources whilst locking in natural flavours.
↓
Brymbo Aloo Spicy Spuds
‘n Spinach
( 2 servings)
Ingredients 4 large potatoes
120 grms / 4 oz frozen leaf spinach
120 grms / 4 oz natural yoghurt
1 onion
3 cloves garlic
2 tablespoons vegetable oil
1 tablespoon ground cumin
1 teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon ground ginger
Generous pinch of cinnamon
Salt and pepper
Method• Peel the potato and cut into cubes. Steam or gently boil for 15 minutes
• Crush the garlic and chop the onion. Fry using the vegetable oil in a
large saucepan for 5 minutes. Add the coriander, cumin, ginger,
turmeric, cinnamon and a pinch each of salt and pepper. Stir well.
• Add the prepared potato and cook for a further 5 minutes. Then add the
spinach and 2 tablespoons water. Continue to cook on moderate heat
for 5 more minutes, mixing gently.
• Place in serving bowl and top with yoghurt. Serve immediately.
↓
Fish St. Clements
(serves 2)
Ingredients2 medium sized fillets of smoked mackerel
1 orange
1 lime or lemon
Method• Place the mackerel fillets in a dish.
• Cut the orange in half – slice one half and set aside. Grate the rind of
the lemon / lime and set aside. Squeeze the juice from the half orange
and the lemon / lime into a cup.
• Poor the juice over the mackerel fillets and cook under a warm grill (or
in a microwave on “high”) for 3 minutes.
• Garnish with the orange slices and lemon / lime rind. Serve with rice
and steamed vegetables.
ω3
Waldorf Salad
(serves 2)
Ingredients150 grms / 6 ozs reduced fat mayonnaise
Handful of chopped walnuts
1 medium sized apple
1 small stick of celery
1 tablespoon of lemon juice
Lettuce
Method• Wash the lettuce and set aside. Wash the apple and remove the core. If
necessary shell the walnuts and carefully chop into small pieces.
• Chop the apple and celery into a bowl. Pour on the lemon juice. Add the
walnuts and reduced fat mayonnaise and mix together.
• Serve on a bed of lettuce with crusty bread or savoury crackers
Originating from The Waldorf-Astoria hotel in New York, this salad
does not require “waldorfs”, despite Basil Fawlty’s insistence.
↓
Pharaoh’s Leek and Lentil
Casserole
(serves 2)
Ingredients120 grms / 4 ozs red lentils
120 grms / 4 ozs cous cous or brown rice
300 mls / ½ pint vegetable stock (use max 1 cube)
1 leek
1 large potato
1 fresh beetroot
2 tablespoons vegetable or sunflower oil
2 tablespoons lemon juice
1 teaspoon ground cumin
1 tablespoon mixed herbs (optional)
Salt and pepper
Method• Prepare the rice or cous cous separately as per packet instructions
• Cut the leek into thin slices and dice the potato and beetroot. Fry all
three for 4 minutes in a large non-stick pot. Sprinkle on the cumin half
way through.
• Add the lentils and the vegetable stock, cover pot and simmer on low
heat for 20 minutes. Stir regularly and top up with water if necessary.
• Add the lemon juice, mixed herbs and a pinch each of salt and pepper.
• Serve with the brown rice or cous cous
↓
Swift Salmon and Potato
Grill
(serves 4)
Ingredients 600 grms / 1 ½ pounds (about 4 large) potatoes
1 can (200 grms approx) tinned salmon
120 grms / 4 oz peas (fresh, frozen or canned)
1 carton (200grms) reduced fat crème fraiche
60 grms / 2 ozs cheddar cheese
Salt and pepper
Method • Peel the potatoes and cut into medium slices. Boil or steam for 10
minutes, then add the peas for further 3 minutes
• Put potato and peas into an oven-proof dish. Drain the tinned salmon
and flake with a fork. Add to the dish and toss gently. Season with a
pinch of salt and pepper
• Poor on the crème fraiche and spread over the full dish. Grate the
cheese and sprinkle on
• Place under a preheated medium grill for 3 minutes
ω3
Creamy Chicken and
Spinach Pasta Tubes
(serves 4)
Ingredients 400 grms / 14 ozs of penne or rigatoni pasta
400 grms / 14 ozs of diced chicken or turkey pieces
150 grms / 5 ozs of frozen leaf spinach
250 mls / ½ pint of semi-skimmed milk
2 level tablespoons of plain flour
25 grms / 1 oz reduced fat spread
100 grms / 3 oz of cheddar cheese
1 clove garlic
A pinch of ground/grated nutmeg or pepper (optional)
Method • Cook pasta in a large pot of boiling water as per makers timing (approx
15 mins). Add the frozen spinach for the final 5 minutes and drain off
the water
• While the pasta is cooking, chop the garlic and fry with the chicken /
turkey in a little oil until cooked through (approx 5 minutes). Grate the
cheese and set aside
• Prepare sauce in a separate pot on moderate heat– firstly add the milk
to warm, gradually whisk in the flour and then the reduced fat spread.
Once a smooth sauce has formed add half the grated cheese and a
pinch of nutmeg / pepper, stirring continuously.
• Add the chicken and sauce to the pot of pasta and gently mix with a
wooden spoon. Serve topped with remaining grated cheese.
↓
Vegetarian Pasta Tubes
(serves 2)
Ingredients 250 grms / 9 ozs of penne or rigatoni pasta
150 grms / 5 ozs of frozen leaf spinach
150 mls / ¼ pint of semi-skimmed milk
2 level tablespoons of plain flour
15 grms / 1/2 oz reduced fat spread
60 grms / 2 oz of cheddar cheese
A pinch of ground/grated nutmeg and / or pepper (optional)
Method • Cook pasta in a large pot of boiling water as per makers timing (approx
15 mins). Add the frozen spinach for the final 5 minutes and drain off
the water
• While the pasta is cooking grate the cheese and set aside.
• Prepare sauce in a separate pot on moderate heat– firstly add the milk
to warm, gradually whisk in the flour and then the reduced fat spread.
Once a smooth sauce has formed add half the grated cheese and a
pinch of nutmeg / pepper, stirring continuously.
• Add the sauce to the pot of pasta and spinach. Gently mix with a
wooden spoon. Serve topped with remaining grated cheese.
↓
Zingy Citrus Plaice
(serves 4)
Ingredients Four 6oz / 150 grms fresh or defrosted plaice fillets
1 orange
1 lemon
1 oz / 25grms olive or sunflower low fat spread
2 tablespoons chopped parsley
Pinch of pepper
Method • Grate the rind of the orange and lemon and put in a small bowl with the
parsley. Then squeeze the juice from the fruit into the bowl, removing
any pips.
• Melt the low fat spread in a small pan and add to the bowl. Sprinkle on
the pepper and stir well. This is the prepared citrus mix.
• Put the plaice fillets (skinned if preferred) in a grill pan and baste with
the citrus mix
• Put under a preheated medium grill for 8 minutes – baste every 2
minutes with the citrus mix
• Serve with e.g. salad or new potatoes and vegetables
White fish contain relatively small amounts of omega 3 but are very
low in fat and have a good balance of beneficial unsaturated fats
↓
Tasty Tajine
(serves 2 )
Ingredients200 grms / large can chick peas (drained)
200 grms cous cous or French bread
2 medium sweet potatoes
4 shalots
2 cloves of garlic
50 grms / 2 ozs raisins
2 tablespoons tomato puree
2 tablespoons of vegetable, olive or sunflower oil
½ pint / 300 mls of vegetable stock ( max 1 cube)
1 level teaspoon of ground cumin
1 level teaspoon of ground coriander
Small stick of cinnamon
½ glass red wine (optional)
Salt and pepper
Method• Slice the shallot, peel and cut the sweet potato into cubes and crush the
garlic. Fry in the oil in a large pot for 3 minutes. Add the chickpeas,
cumin and coriander and continue to stir fry for a further 3 minutes.
• Pour on the prepared stock and red wine. Stir in the tomato puree and
raisins. Bring to the boil, add the cinnamon stick, season with a pinch of
salt and pepper and simmer for 20 minutes.
• Serve with French bread or cous cous prepared as per instructions.
Tajines are a traditional Moroccan stew dish named after the distinctively
shaped pots they are cooked in
↓
Mackerel in Foil
(serves 2)
Ingredients2 mackerel fillets
1 red onion
2 cloves of garlic
2 tablespoons of unsweetened apple juice or cider
2 tablespoons of lemon juice
Fresh rosemary sprigs
Salt and pepper
Method• Preheat oven to 200 ºC / Gas mark 6. Place each mackerel fillet on a
12 inch square sheet of foil, pour on the lemon juice and season with a
pinch each of salt and pepper.
• Slice the onion and garlic and place on top of the fillets. Pour the apple
juice evenly over each fillet and place some rosemary sprigs on top.
• Wrap the foil loosely around each fillet and place in oven for 25
minutes.
• Serve with choice of potatoes or rice with plenty of salad or vegetables.
ω3
Fusilli Fresco
(serves 2 or a starter for 4)
Ingredients –
200 grms/ 8 oz of fusilli pasta spirals (choose “tricolor” for extra colour)
2 spring onions
1 large carrot
1 small cucumber
1 small green pepper (seeds removed)
Optional additional stir-fry vegetables of choice eg spinach, mangetout
1 tablespoon lemon juice
1 tablespoon mustard
Vegetable, olive or sunflower oil
Salt and pepper
Method –
• Prepare pasta as per product instructions (typically 15 mins)
• Chop the spring onions and cut the carrot and pepper into thin strips
• Using a tablespoon of oil in a small non-stick pan, stir-fry the
vegetables and onions until tender (i.e. about 3 minutes)
• Add 100 mls/ 3 fluid oz of water and bring to the boil. Simmer for 5
minutes
• Mix in the sliced cucumber, mustard and lemon juice and add a
tablespoon of oil. Season with a pinch of salt and pepper
• Drain pasta and mix with the vegetables. Serve
↓
Soprano’s Simple
Spaghetti Sauce
(serves 2)
Ingredients –
200 grms spaghetti (or other plain pasta shapes)
200 grms / ½ can chopped tomatoes
1 onion
1 clove garlic
1 bay leaf (optional)
Pinch of thyme (dried or fresh)
2 tablespoons of olive oil
Salt and pepper
Method • Chop the onion and garlic and fry for 3 minutes in a non stick saucepan
using the olive oil.
• Add the tomatoes, thyme and bay leaf. Turn up the heat and simmer
gently for 15 minutes. Season with a pinch of salt and pepper
• Meanwhile cook spaghetti in a large pan of boiling water (approx 15
minutes). Drain well and place on plates
• Pour the prepared sauce over the spaghetti. Add your favourite green
vegetables and sprinkle on some grated parmesan cheese if desired
↓
Salmon With Dill
Mayonnaise
(Serves 2 - 4)
Ingredients –
2 –4 Salmon steaks
Bay leaves, peppercorns and white wine (optional)
5 tablespoons of mayonnaise (preferably reduced calorie)
2 tablespoons Greek yoghurt
1 egg
1 tablespoon lemon juice
1 tablespoon chopped dill
Method –
• To poach the salmon heat a half pint of water (topped up with a glass
of white wine if desired) in a large pan and add 2 bay leaves and 4
peppercorns Add the salmon, cover and simmer gently for 10 minutes .
Or , if preferred, to bake the salmon, preheat oven to 180 ºC / Gas mark
4, loosely wrap in foil on a baking tray and cook for 30 minutes.
• Prepare sauce 5 minutes before salmon is due to be served. Beat the
egg in a cup and poor into a small saucepan. Add the mayonnaise,
yoghurt, lemon juice and sprinkle on the dill – mix well with a wooden
spoon.
• Heat gently on hob until sauce thickens nicely – do not allow sauce to
boil as it will curdle.
• Remove salmon carefully from foil / poaching liquid, place on plate and
pour on the heated mayonnaise sauce.
• Serve with steamed vegetables and new potatoes, pasta or rice
↓
ω3
Chickpea Penne Pasta
(Serves 2)
Ingredients –
250grms dried penne pasta ( or other large pasta shapes)
200 grms (half a large tin) of chickpeas
2 cloves of garlic
2 tablespoons each of rosemary and parsley (fresh or dried)
3 tablespoons of olive or vegetable oil
Salt and pepper
Method –
• Cook pasta as per manufacturers instructions (approx 12 –15 minutes).
• When pasta is almost ready, heat oil in a large pot or frying pan. Drain
chickpeas and rinse with cold water. Chop the garlic and rosemary. Add
all three to the pan and cook on medium to high heat for 3 minutes
• Chop parsley and add to the pan, along with the cooked pasta. Mix /
toss well with a spoon. Season with a pinch of salt and pepper
• Serve straight away
↓
SOUPS, SNACKS
AND QUICKBITES
HOMEMADE VEGETABLE
STOCK
(Reduced salt recipe – makes about 800mls / 1½ pints)
Ingredients –
150 grms / 5 oz carrots, sliced
2 medium onions, sliced
2 sticks of celery, chopped
8 peppercorns
1 bay leaf
Pinch of dried mixed herbs
3 cloves
A pinch of salt
2 litres / 3½ pints water
Method –
• Put water in a large saucepan and add the salt, peppercorns, bay leaf,
herbs and cloves. Bring to the boil on the hob, cover the pot and
reduce the heat. Simmer the stock for about 2 hours
• Meanwhile place prepared vegetables in a roasting tin and bake in oven
at 190 ºC / Gas Mark 5 for 20 minutes or until well browned
• Add vegetables to the pot and continue to simmer for a further 1 hour.
Strain stock and allow to cool. If not for immediate use store in a sealed
container in fridge.
A quick vegetable stock can be prepared using ½ a stock cube per
portion - this will have a higher salt / sodium content
↓
Homemade
Chicken
Stock
(Low salt recipe – makes about 800mls / 1½ pints)
Ingredients –
1 chicken carcass (with giblets if available)
6 peppercorns
1 litre / 2 pints water
1 large carrot, sliced
1 large onion, diced
1 medium leek, sliced
1 stick of celery chopped
A pinch of salt
Method –
• Break or chop chicken carcass into small pieces and place in a large
saucepan (with giblets if available). Add the salt, peppercorns and
water, and bring to the boil. Cover the pan and simmer for an hour,
removing any scum collecting at the surface.
• Top up the pan with an additional ½ pint / 300mls of water and add the
prepared vegetables. Cover pan and simmer for another 2 hours,
removing scum from time to time.
• Strain through a sieve and allow to cool – if not for immediate use then
store in sealed container in fridge
A quick chicken stock can be prepared using ½ a stock cube per
portion - this will have a higher salt / sodium content
↓
Ham and Pearl Barley
Soup
(Serves 4)
Ingredients –
150 grms/ 6 oz of leftover cooked ham/gammon
75 grms / 3 oz of pearl barley
1 onion
2 carrots
1 stick of celery
2 tablespoons of chopped parsley
1 tablespoon of thyme leaves
2 pints / 1 litre of prepared chicken stock (homemade or using max 2 cubes)
Salt and (ground black) pepper
2 tablespoons of olive/vegetable/sunflower oil
Method –
• Peel the onion and carrots and along with the celery chop into small
pieces. Heat the oil in a large saucepan, add the vegetables and thyme
leaves and fry gently for about 3 minutes until they soften
• Add the chicken stock and stir in the pearl barley. Cover and simmer for
1 hour.
• Cut the gammon into small pieces and add to the soup for the final 10
minutes. Season with the parsley and a pinch of salt and pepper.
Pearl barley is an excellent addition to soups and stews – it’s a
great source of filling soluble fibre. Find it in the dried pulses/grains
section of the supermarket
↓
Spicy Sweet Potato
Soup
(serves 4)
Ingredients400 grms / 14 ozs sweet potatoes
1 large can of cannellini beans
1 onion
1 teaspoon root ginger
1 teaspoon mild curry powder
2 tablespoons lemon juice
1 litre / 2 pints vegetable stock (use maximum of 2 stock cubes)
2 tablespoons of vegetable / olive and sunflower oil
Salt and pepper
Method• Heat the oil in a large saucepan. Peel and chop the onion and ginger fry for 5 minutes. Stir in the curry powder, reduce the heat and cook for
a further minute.
• Peel the sweet potato and chop into small pieces. Add into the spicy
onion mix and stir well.
• Add the prepared vegetable stock, bring to the boil and simmer for 30
minutes. Drain the beans and add to the saucepan for the final 5
minutes.
• Liquidise or if preferred you can eat whole. Serve with bread rolls.
↓
Bacon and Lentil
Soup
(serves 4)
Ingredients 2 rashers of bacon
400 grms / 16 oz red lentils
1 red onion
4 carrots
1 clove of garlic
1 tin of chopped tomatoes (400grms)
2 tablespoons of vegetable / olive / sunflower oil
1 tablespoon of mustard (preferably wholegrain)
1 ½ pints / 800 mls water
Pinch of salt and pepper
Method –
• Peel and chop the onion, carrots. Crush the garlic and cut the bacon
into strips. Using the oil fry all four in a large pan for about 4 minutes
• Add the lentils, tomatoes and mustard. Mix well then pour on the water
• Season with a pinch of salt and pepper, cover and gently simmer for 30
minutes
• Serve with crusty bread
↓
Simple Hot or Cold
Tomato Soup
(serves 2)
Ingredients400 grms / 1 lb of ripe tomatoes (or 1 can chopped / plum tomatoes)
2 spring onions
Handful of fresh basil
Pinch of salt
Pinch of pepper
Method• Chop and blend the tomatoes using a hand blender / processor. Pour
into a saucepan and warm on moderate heat.
• Finely chop the spring onions and basil and add to the heated tomato.
• Season with a pinch of salt and pepper
• Serve immediately with crusty bread or cooled from fridge
Tomatoes are a concentrated source of lycopene, an antioxidant
believed to have many health properties
↓
Chunky Chicken and
Pasta Soup
(serves 4)
Ingredients200 grms skinless and boneless chicken (or turkey)
100 grms / 4 ozs pasta shapes or broken up spaghetti
1 ½ pints / 800 mls chicken stock (use 1 stock cube)
1 onion
150 grms / 6 ozs carrots
150 grms / 6 ozs cauliflower or broccoli
2 tablespoons olive, sunflower or vegetable oil
1 tablespoon of fresh or dried mixed herbs (or herb of choice)
Salt and pepper
Method• Chop the carrots and separate the florets of cauliflower / broccoli from
the head. Cut the chicken into bite sized chunks and fry in oil for 3
minutes in a large saucepan. Add the vegetables and continue to fry for
a further 2 minutes
• Prepare the stock and add to the pan, along with the herbs and pasta.
Bring to the boil and simmer for 15 minutes, stirring frequently.
• Season with a pinch of salt and two of pepper.
• Serve with crusty bread
↓
Curried Parsnip Soup
(serves 4)
Ingredients400 grms / 14 oz parsnips
2 onions
1 clove of garlic
1 or 2 teaspoons of mild curry powder depending on own taste
1 teaspoon of grated ginger
25 grms / 1 oz reduced fat spread
2 tablespoons vegetable oil
2 pints / 1 litre vegetable stock ( max 2 cubes or homemade)
Salt and pepper
Method• Peel and chop the parsnips and set aside. Chop the onion and crush
the garlic, then fry for 3 minutes in oil in a large saucepan. Add the
reduced fat spread, grated ginger and curry powder.
• Add the chopped parsnip to the frying onion mix. Once coated with
spice mix add the prepared vegetable stock and simmer for 40 minutes
• Season with a pinch of salt and pepper. Liquidise and serve
↓
Cooking larger batches enables you to chill your favourite soups for
future use.
Tuna and Plantain
Soup
(serves 2 – 3)
Ingredients2 plantain (use while green)
1 can of tuna in oil (225 grms)
1 onion
1 green pepper
½ can chopped tomatoes (200 grms)
1 clove of garlic
1 tablespoon each of chopped parsley and coriander (fresh or dried)
2 tablespoons of olive or vegetable oil
1 tablespoon of lemon juice
Salt and pepper
Method• Peel the plantain, cut in half by slicing lengthways and then chop into ½
inch pieces. Place in a bowl and coat with the lemon juice. Put into a
pan of boiling water (approx 1 pint / 600 mls) and simmer.
• Meanwhile, heat the oil in another pan. Crush the garlic and chop the
onion and pepper. Fry all three for 3 minutes. Add the chopped
tomatoes and cook for a further 5 minutes. Season with a pinch of salt
pepper.
• Carefully transfer the tomato and vegetable mixture into the saucepan
of plantain. Continue to simmer on medium heat for another 10
minutes until plantain is soft. Add the can of tuna (with oil) and herbs,
stir well and serve
Plantain (“green bananas”) is a starchy staple of African and South
American diets. They quickly turn sweeter when ripened to yellow
↓
Mushroom Soup
(serves 4)
Ingredients 200 grms / 7 ozs mushrooms
800 mls / 1½ pints of vegetable stock (homemade or using max 2 cubes)
1 red onion
1 clove of garlic
1 tablespoon of ground coriander
1 tablespoon of soya sauce
2 tablespoons of olive, vegetable or sunflower oil
Salt and pepper
Method • Peel and chop the onion and using the oil, fry for 3 minutes in a large
pot
• Cut the mushrooms into thin slices and crush the garlic. Add both to the
pot along with the coriander and soya sauce. Continue frying on gentle
heat for 5 minutes
• Add the prepared vegetable stock, bring the soup to the boil and
simmer for 15 minutes. Add a pinch of salt and a generous shake of
pepper
• Serve with crusty bread
↓
Chicken Noodle Soup
(serves 2)
Ingredients80 grms / 3 ozs of egg noodles
1 pint / 600 mls of vegetable or chicken stock (use max 1 cube)
50 grms / 2 ozs cooked chicken leftovers
2 spring onions
25 grms / 1 oz frozen or tinned peas
25 grms / 1 oz frozen or tinned sweetcorn
1 teaspoon of soy sauce
Method• Prepare / heat the stock and then cook the noodles in it for about 3
minutes.
• Slice the spring onions and shred the chicken. Add to the pot along with
the peas, sweetcorn and soy sauce.
• Simmer for a further 3 minutes.
• Serve with crusty bread
↓
Pound of Peas Soup
(serves 4)
Ingredients800 mls chicken stock (homemade or with maximum 2 cubes)
1 pound / 454 grms of peas (fresh shelled or frozen)
1 onion
1 tablespoon of vegetable or sunflower oil
Salt and pepper
Method• Heat the stock in a large pot, then add the peas and bring to the boil.
• Chop the onion and fry in the vegetable oil for 3 minutes.
• Add the onion and oil to the heated stock. Continue to simmer for a
further 5 minutes. Season with a pinch of salt and pepper
• Carefully transfer to a blender / processor and liquidise.
• Serve with crusty bread
↓
Tomato, Carrot, Celery
and Butterbean Soup
(serves 4)
Ingredients1 can chopped tomatoes (400 grms)
½ can of butterbeans (200 grms)
2 sticks of celery
2 carrots
1 onion
400mls water
2 tablespoons of olive or vegetable oil
Pepper
Choice of chopped herbs
Method• Chop the onion and carrot. Slice the celery.
• Heat the oil in a large pan and fry the onion for 3 minutes, then add the
celery and carrot. Continue to fry for a further 3 minutes on low heat.
• Add the tinned tomatoes, water, chosen chopped herbs and a generous
pinch of pepper. Simmer for 30 minutes with the lid on.
• Add the butterbeans and continue to simmer for another 5 minutes.
• Serve with crusty bread
↓
Mediterranean Lentil
Soup
(serves 4)
400 grms / 12 ozs lentils
2 large carrots
2 onions
4 cloves garlic
½ can (200 grms) chopped tomatoes
1 teaspoon of thyme
1 teaspoon rosemary
1 tablespoon oregano
Generous pinch of ground cinnamon
2 tablespoons of vegetable or olive oil
1 tablespoon red wine vinegar
Salt and pepper
1.5 litres / 3 pints water
Method • Rinse the lentils and place in a large saucepan with the water. Chop the
carrots and onions and crush the garlic. Add to the saucepan along with
the thyme, rosemary and oregano. Season further with a pinch of salt
and a couple of pepper. Place on hob, bring to the boil, cover and
simmer for 30 minutes. Remember to stir periodically.
• Add the chopped tomatoes, olive oil and a pinch of cinnamon. Keep
simmering for a further 10 minutes, stirring occasionally.
• Add the vinegar and serve with crusty bread
↓
Leek and Potato Soup
(Serves 4)
Ingredients –
4 large leeks (washed, trimmed and sliced into thin rings)
2 large potatoes (peeled and diced)
1 tablespoon of vegetable or sunflower oil
800mls/1½ pints of vegetable stock (homemade or using max 2 cubes)
4 tablespoons of semi-skimmed milk
Dried mixed herbs (½ teaspoon)
Black pepper (½ teaspoon)
Method –
• Gently heat the oil in a large saucepan, add the prepared leeks and
potato and stir well for 5 minutes
• Add the vegetable stock, bring to the boil and allow to simmer for at
least half an hour. Shake on the pepper and mixed herbs
• Puree the mixture in a blender, processing one third at a time. If you
prefer a thicker soup then use a mashing utensil instead
• Add the milk to the finished soup to give extra smoothness
• Serve with crusty bread
When using bought stock cubes use less than half the
recommended amount to reduce salt content
↓
Bruschetta
(makes 4 – 8 portions)
Ingredients1 small Ciabatta /French stick /loaf of crusty bread
4 tomatoes
4 tablespoons of olive oil
2 cloves of garlic
2 tablespoons of fresh basil leaves
Salt and pepper
Method• Chop the basil and crush the garlic. Place in a small bowl and pour
on the olive oil. Add a pinch of salt. Mix and leave to steep for half an
hour. Chop the tomatoes and set aside at room temperature
• Cut the bread into 8 slices and toast one side under a grill. Turn over
and slightly toast the other side. Remove from grill then pour half a
tablespoon of olive oil mixture on top.
• Place under grill for a further minute then place on serving plates.
Top each slice with a spoonful of chopped tomato, season with a
pinch of pepper and serve.
↓
Mackerel Pàte
(Makes 4 snack or starter servings)
Ingredients1 fillet of smoked mackerel (peppered if preferred)
150 grms / 6 ozs of cottage cheese
1 lemon
Method• Remove the skin from the smoked mackerel and discard. Put the
flesh in a bowl and flake with a pair of forks.
• Add the cottage cheese. Squeeze the juice from the lemon (ensuring
all pips are removed) and pour into the bowl.
• Use a food processor to blend the ingredients into a smooth pate.
Alternatively, mash together with a fork.
• Serve with crackers, crispbread, tortilla chips or spread onto crusty
bread.
ω3
Potato Salad
(makes 4 large portions)
Ingredients450 grms / 1 lb of new or old potatoes
1 small / ½ a large cucumber
1 tablespoon fresh mint
1 tablespoon fresh parsley
1 tablespoon of natural yoghurt
1 tablespoon of light salad cream or mayonnaise
Black pepper
Method• Wash the potatoes and cut into bite sized chunks. Boil for 5 – 10
minutes (until tender). Drain and allow to cool.
• Chop the cucumber, mint and parsley and place in a bowl. Add the
salad cream and natural yoghurt – mix well and season with a pinch
of pepper.
• Add the cooled potatoes and toss. Serve immediately or store in
fridge.
↓
Mixed Beany Salad
(makes 4 portions)
Ingredients100 grms / 4 ozs each of tinned red kidney, butter, haricot and broad
beans
1 red onion
1 clove of garlic
3 tablespoons of olive, sunflower or vegetable oil
1 tablespoon of cider vinegar
Choice of herbs to garnish
Salt and pepper
Method• Place all the (drained) beans in a large mixing / salad bowl.
• Finely chop the onion and mix with the beans.
• Crush the garlic and place in a cup along with the vinegar, oil and a
pinch each of salt and pepper. Mix well and pour over the bean mix.
• Mix well and serve with herb garnish.
↓
Mixed Pulse Salad
(makes 4 portions)
Ingredients1 large can / 400 grms of chick peas
1 large can / 400 grms of red kidney beans
1 small can / 200 grms sweetcorn
3 tablespoons of French dressing
1 tablespoon of fresh parsley
Method• Drain the chick peas, kidney beans and sweetcorn and place in a
large salad / mixing bowl. If preparing this salad with dried beans
then soak and cook as per supplier’s instructions.
• Chop the parsley and add to the beans along with the French
dressing. Mix well and serve.
Make your own French dressing by mixing 6 tablespoons of olive oil, 2
of wine vinegar, 1 of Dijon Mustard and a pinch each of caster sugar, salt and
freshly ground black pepper.
↓
Baked Potato
IngredientsLarge potatoes, 1 for each person
Choice of fillings
Method• Wash and dry the potatoes. Prick them with a fork in several places
• Oven method -Preheat oven to 220ºC / Gas mark 7. Place potatoes
on shelf and bake for about 1 hour (depending on size)
Or
Microwave method - Place on a plate and cover with kitchen paper.
Cook on full power for about 6 minutes (1 large potato) or 8 minutes
(2 medium)
Check that the potato is cooked by squeezing through a piece of
kitchen paper – they should feel slightly soft. Cut a cross on top and
open gently
Filling Ideas
Baked Beans
Savoury Mince
Cottage Cheese
Tuna + Sweetcorn
Chicken in Sauce
Coleslaw
Tinned salmon + Cucumber
↓
Mixed salad
PUDDINGS AND
TREATS
Banana and Walnut
Cake
Ingredients 3 medium sized ripe bananas (about 450 grms)
100 grms olive spread (not reduced fat)
100 grms caster sugar
250 grms self-raising flour
2 eggs
50 grms walnuts
Vanilla flavouring – half a teaspoon
Pinch of salt
Method • Preheat oven to 180ºC / Gas mark 4. Grease a 10 X 4 inch loaf baking
tin with some of the olive spread
• Mash the bananas to a pureed consistency in a bowl. Chop the walnuts
into small pieces.
• Put the olive spread in a small bowl and soften in the heating oven.
Then place in a large mixing bowl, add the caster sugar and cream
them together with a whisk or electric beater. Whilst mixing add in the
eggs
• Gently fold in the pureed banana and chopped walnuts. Add a dash of
vanilla essence. Sift on the flour, add a pinch of salt and fold the
mixture further.
• Spoon the cake mix into the greased tin and place in oven. Bake for 1
hour, remove carefully and allow to cool in tin for 30 minutes. Remove
cake by gently tapping upended tin. Serve warm in thick slices or store
for later use
Diabetes √
Trifle
(makes 4 - 6 portions)
Ingredients3 thin slices of Madeira cake
1 large tin (525 grms) of fruit in natural juice
1 packet sugar free jelly
2 tablespoons of custard powder
Semi-skimmed milk for the custard
Whipped cream (try half fat cream aerosol spray)
Splash of alcohol e.g. sherry
Choice of decoration
Method• Arrange cake in the bottom of a large bowl. Place the fruit on top
(discard the juice).
• Dissolve jelly as per packet instructions. Pour into the bowl and allow to
set in the fridge.
• Make the custard as per manufacturers instructions. If you wish to
sweeten, add some sweetener once prepared. Allow to cool and then
pour onto the set jelly.
• Top with a little whipped cream and decorate.
Diabetes √
Double Chocolate Chip
Cookies
(makes about 20 biscuits)
Ingredients –
115grms / 4 oz of olive spread (not reduced fat)
9 level tablespoons of “Splenda” or 115 grms / 4 oz caster sugar
150 grms / 5 oz self raising flour
75 grms / 3 oz porridge oats
75 grms / 3 oz each of plain and white chocolate (or choc chips)
1 teaspoon vanilla essence
1 egg
Method –
• Preheat oven to 190ºC / Gas mark 5
• Using a wooden spoon or electric beater / whisk on slow setting, cream
the olive spread and sugar / Splenda in a mixing bowl
• Add the egg and vanilla essence. Sift flour over the mixture and fold.
• Break the chocolate into small pieces and add to the bowl along with
the oats. Stir well
• Place spoonfuls on lightly greased baking trays to make around 20
cookies
• Bake for 20 minutes and allow to cool for 3 minutes before transferring
to a cooling rack
Diabetes √ (1 portion = 1 biscuit)
Coconut and Lime
Syllabub
(serves 4)
Ingredients1 large pot (500 grms) Greek Style Natural yoghurt (full fat)
1 lime
2 tablespoons / 30 mls of Malibu
50 grms / 2 ozs caster sugar or 4 level tablespoons of “Splenda”
1 Ginger Nut biscuit (optional)
Method• Squeeze the juice and grate the rind of the lime into a small dish. Add
the sugar and Malibu and mix together.
• Fold into the Greek yoghurt and spoon equal portions into 4 wine
glasses (or glass bowls). Place in fridge to chill.
• Serve topped with crushed Gingernut biscuit or lemon rind.
Syllabub is a dessert originating from the Elizabethan Reign (16th
century) which has evolved to have various alcoholic constituents including
wine, cider and brandy.
Diabetes √
Nutty Oat Fingers
(makes 16 portions)
Ingredients200 grms / 8 ozs rolled oats
150 grms / 5 ozs olive spread
50 grms / 2 ozs sugar or 4 level tablespoons of “Splenda”
25 grms / 1 oz chopped almonds
25 grms / 1 oz chopped walnuts
Method• Preheat the oven to 180ºC / Gas mark 4. If the nuts are bought whole,
carefully chop them into very small pieces.
• Melt the olive spread in a saucepan. Add the nuts, oats and sugar /
sweetener and mix well.
• Spoon the mixture onto a shallow baking tray, press down firmly with a
fork and place in the oven.
• Bake for 30 minutes and remove tray from oven. Stand for 2 minutes
then mark out the 16 individual fingers. When cold separate the
individual fingers by cutting with a sharp knife.
Diabetes √ (1 portion = 1 finger)
Far AuxPruneaux (Breton
Prune Tart)
(Makes 8 – 10 portions)
Ingredients
250 grms / 10 ozs of ready to eat (stones removed) prunes
125 grms / 5 ozs plain flour
750 mls / 1 ¼ pints semi skimmed milk
140 grms / 6 ozs caster sugar or 10 level tablespoons of “Splenda”
4 eggs
3 tablespoons / 45 mls rum
1 teaspoon of vanilla essence
Pinch of salt
Method• Preheat oven to 240ºC / Gas mark 8
• Put flour in a mixing bowl and add the sugar / Splenda plus a pinch of
salt. Beat the eggs in separate dish and add to the bowl. Warm the milk
and rum in a small saucepan and gradually whisk into the flour mix.
• Grease a 9 inch flan dish with a little olive or sunflower spread. Spread
the prunes evenly in the dish, then pour the pastry mix on top.
• Place in the middle shelf of preheated oven. After 10 minutes reduce
oven temperature to 200ºC / Gas mark 6 and continue to bake for a
further 30 minutes.
• Allow to cool before serving
Diabetes √ (use Splenda)
Traditional Pancakes
(makes 6 – 8 pancakes)
Ingredients60 grms / 2 ozs plain flour
2 eggs
150 mls / ¼ pint of skimmed or semi-skimmed milk
25 grms / 1 oz reduced fat olive or sunflower spread
Lemon juice
Mashed / pureed fruit or a little caster sugar/Splenda or honey to sweeten
Method• Sift the flour into a large mixing bowl then form a well in the centre.
Break the eggs into a cup and beat with a fork – pour into the well
centre of the bowl. Gradually add small amounts of milk and whisk
gently to mix in with the flour and eggs. All lumps should disappear so
that a uniform smooth creamy consistency is achieved.
• Melt the reduced fat spread in a large frying pan then pour into a
separate small bowl. Add 2 spoonfuls to the batter mix.
• Turn up the heat under the frying pan. Use a section of kitchen paper to
smear some melted fat onto the surface of the pan.
• If available, use a ladle to pour the batter mix into the pan as this allows
you to add the correct amount in a single go. Tip the pan from side to
side to ensure an even spread of batter.
•
Cook for 30 – 60 seconds, then flip over with a flat knife or slice (or
chuck in the air if you dare!). The second side should turn golden in a
matter of seconds. Sprinkle with a little sugar and a squeeze of juice or
add 2 tablespoons mashed summer or soft fruits and fold to serve.
Remember to grease the pan between pancakes.
Diabetes √
A Taste of Summer
Pudding
(makes 4 portions)
Ingredients8 slices of thin cut white bread (crusts removed)
500 grm bag of frozen mixed summer fruits
25 grms caster sugar or 2 level tablespoons of “Splenda” or sweetener
Method –
• Line 4 teacups or mini-pudding basin moulds with Clingfilm
• Cut 4 discs big enough to cover the teacup, from the bread. Cut the
remaining bread into strips and use to line the sides of the moulds.
• Put the fruit into a saucepan with a few tablespoons of water. Add the
sugar / sweetener and heat gently until defrosted (about 4 minutes).
Strain the fruit and reserve the juices in a cup.
• Divide the fruit mixture between the 4 cups / moulds, then top with the
bread “lids”. Spoon over most of the reserved fruit juices.
• Cover the cups with cling film then top with a small plate, press down
firmly and place a weight on top. Place in fridge for a couple of hours.
• Remove weight and replace small plate with a serving plate. Holding
both cup / mould and serving plate, carefully turn upside down. Gently
shake the pudding onto the plate. Spoon remaining juices over any pale
patches of bread.
• Serve with a spoonful of crème fraiche or natural yoghurt.
Diabetes √
Fruit Smoothies
(makes 1 serving)
Ingredients1 cupful or medium sized portion of fresh, frozen or tinned fruit
1 cupful of semi-skimmed milk or yoghurt (or half and half)
Method –
• Mix all the ingredients together and blend using a masher and whisk or
a food processor / blender
• Pour into a glass and serve
Flavours to try …..
Strawberry
Banana and Toffee (use toffee yoghurt)
Mixed Berries
Peach and Pineapple
Mango
Banana and mixed spice
Apple and Pear
Kiwi
Fruit smoothies are an ideal healthy snack or dessert. Experiment with
your own chosen flavours and forward the tastiest to us.
Diabetes √
Raspberry
Cheesecake
(Makes 8 - 10 portions of reduced sugar dessert)
Ingredients –
50grms/2 oz reduced fat olive or sunflower spread
150 grms/5 oz Digestive or Hob Nob biscuits
200 grms/7 oz raspberries (or blackberries or mixed berries)
15grms/½ oz gelatine or vegetarian gelling agent
50 grms/2 oz caster sugar or 4 level tablespoons of “Splenda”
300grms/12 oz cottage cheese
150 mls/¼ pint whipping cream
Method –
• Melt the spreading fat in a small saucepan. Crush biscuits to a fine
even consistency and add to the melted fat. Mix well and spread over
the base of a medium sized loose bottomed cake tin. Place in fridge.
• Puree the berries in a blender – sieve out the pips if you prefer without.
Prepare 15 grms gelatine powder as per packet instructions i.e. stirring
into hot water until fully dissolved
• Meanwhile place the cottage cheese and sugar in a large bowl, mix
until smooth and add the prepared gelatine mix. Stir well to avoid
congealing.
• Whip the cream until it forms soft peaks, then use a fork to gently fold it
through the prepared cheese mix. Add the berry puree and mix gently
• Pour the mixture over the biscuit base and place in fridge
• Once chilled remove cake tin carefully and serve
Make sure you have the correct cake tin in advance. If using tinned
berries remember to drain off all the syrup.
Diabetes √
Pineapple Cake
(Makes 6-8 portions)
Ingredients
400grms/ 14oz can of pineapple (in natural juice)
400grms / 14oz mixed dried fruit
1 teaspoon Mixed spice
2 tablespoon Olive or vegetable oil
2 Medium eggs
200g / 8oz self-raising flour
Method –
• Preheat the oven to 170ºC Gas mark 3.
• Crush the pineapple in its juice and place with mixed fruit, mixed spice
and corn oil in a sauce pan.
• Bring slowly to the boil for 3 minutes ONLY and leave until absolutely
cold (overnight is ideal).
• Beat the eggs, and blend flour and eggs into the mixture in the
saucepan.
• Place the mixture in a greased and lined 20cm or 8 inch cake tin.
• Bake for about 1 ½ hours, covering if necessary. Test if done with a
skewer.
• When cold, store in refrigerator.
Diabetes √
Apple Crumble
(Makes 6 portions)
Ingredients
4 medium apples
1 small glass of pure orange juice (unsweetened)
75grms / 3oz olive spread
6 heaped tablespoons of plain flour (wholemeal, white or a mixture)
2 tablespoons of porridge oats
1 tablespoon of sugar
Method –
• Preheat the oven to 200ºC / Gas mark 6.
• Peel and slice the apples and cook over a gentle heat in the orange
juice until they begin to soften. Add a little sugar.
• Rub the olive spread into the flour until the mixture looks like
breadcrumbs.
• Add the oats and sugar according to taste, then use to top the fruit.
• Bake for 20-30 minutes, until golden brown.
• Serve hot or cold with custard or plain yoghurt.
- Fancy adding a bit of spice? A pinch of cinnamon, mixed spice or ginger
can be added to the fruit or crumble mixture.
-
Change the type of fruit used, how about a seasonal fruit?
Diabetes √
Stuffed Apples
(Makes 2 portions)
Ingredients
2 Medium sized cooking apples
4 teaspoons of dried fruit
2 tablespoons of unsweetened orange juice
Pinch of mixed spice (optional)
Method –
• Preheat the oven to 180ºC / Gas mark 4.
• Wash and core the apples
• Make a slit around each apple
• Place on a baking tray and stuff centre with dried fruit (sprinkle with the
pinch of mixed spice if desired)
• Pour the orange juice over the apples
• Bake for 30-45 minutes until apples are just soft.
Diabetes √
Carrot Cake
(Makes 6-8 portions)
Ingredients
125grms / 5oz peeled carrots
25grms / 1oz sugar
75g / 3oz dried fruit such as chopped dried apricots or raisins
150grms / 6oz wholemeal self-raising flour
1 teaspoon of ground cinnamon
½ teaspoon bicarbonate of soda
1 tablespoon of oil (sunflower, rapeseed or olive)
1 egg
Method –
• Preheat the oven to 150ºC / Gas mark 2. Mix grated carrot, sugar and
fruit.
• Sieve in the flour, bicarbonate of soda and cinnamon, then mix.
• Add the oil and the beaten egg and mix well. (Add a drop of milk if the
mixture is too stiff).
• Line a 1lb loaf tin with greaseproof paper and then add the mixture
• Bake for about 1 hour, test if done with a skewer. If not allow another 510 minutes in the oven.
• Once baked, allow to cool slightly then turn out of the tin onto a wire
cooling rack.
Diabetes √
Rhubarb and Banana
Crumble
(Makes 6 portions)
Ingredients
500g / 1lb of rhubarb
2 ripe bananas
1 small glass of pure orange juice (unsweetened)
75g / 3oz olive spread
6 heaped tablespoons of plain flour (wholemeal, white or mixture)
2 tablespoons of porridge oats
4 tablespoon of sugar
Method –
• Preheat the oven to 200ºC / Gas mark 6.
• Peel & slice the rhubarb and cook over a gentle heat in the orange juice
until it begins to soften. Add a little sugar (you may not need all 4
tablespoons as the bananas will add sweetness).
• Slice the bananas, mix with the rhubarb and place in an ovenproof dish.
• Rub margarine into the flour until the mixture looks like breadcrumbs.
Add the oats and some of the sugar according to taste, then use to top
the fruit.
• Bake for 20-30 minutes until golden brown.
Strawberry and Yoghurt
Jelly
(Makes 4-6 portions)
Ingredients
1 packet of strawberry flavoured sugar-free jelly
150grm pot of low fat strawberry yoghurt
Method –
• Make up jelly according to the directions on the packet and leave to
cool until just starts to set, then fold in the yoghurt.
• Pour the mixture into a wetted 550ml bowl, then chill in the refridgerator
until it has set firm.
• To turn the jelly onto a serving dish, dip the bowl into very hot water for
a couple of seconds, invert the serving dish and put over the bowl, then
holding the plate tightly over it, turn it quickly and then lift off the bowl.
Diabetes √
Victoria Sandwich
Cake
(Makes 8-10 portions)
Ingredients
175grms / 6oz olive spread
75grms / 3oz caster sugar
3 eggs
175 grms / 6oz self-raising flour
½ teaspoon baking powder
Few drops of vanilla essence
2 tablespoons hot water
3 tablespoons raspberry or strawberry jam
Method –
• Preheat the oven to 190ºC / Gas mark 5.
• Cream the olive spread and sugar together until pale and creamy.
• Add the lightly beaten eggs, a little at a time, beating well after each
addition.
• Sift together the flours and baking powder. Using a metal spoon, lightly
fold in half the flour mixture, then carefully fold in the remainder with the
vanilla essence and water.
• Divide the mixture between two lightly greased and base-lined 7 inch
(18cm) sandwich tins.
• Bake for 20-25 minutes or until golden brown and firm to touch.
• Turn out and cool on a wire rack. Spread with the jam and sandwich
together.
Baked Rice
Pudding
(Makes 4 portions)
Ingredients
3 tablespoons (45ml) pudding rice
600ml (1pint) milk (semi-skimmed)
40g / 1½ oz sugar
Grated nutmeg
Method –
• Pre-heat the oven to 150ºC / gas mark 2.
• Put rice, milk and sugar in a 1.8 Litre (3 pint) pie dish. Stir the mixture,
then grate over the nutmeg.
• Bake for 1½ hours or until the milk has been absorbed and there is a
light brown skin on top of the pudding.
Can be served with any of the following:
- Stewed apples
- Sliced peaches or nectarines
- Stewed plums
- Fresh raspberries or blackberries
Diabetes √
Where to find more information –
More information on Heart Health and Healthy Eating can be found at
British Heart Foundation www.bhf.org.uk 0845 070 8070
British Dietetic Association www.bda.uk.com
British Cardiac Patients Association www.bcpa.co.uk
Heart UK www.heartuk.org.uk
Family Heart Association www.familyheart.org
Nutrition Network for Wales www.nutritionnetworkwales.org.uk
Blood Pressure Association www.bpassoc.org.uk 0870 770 0600
Food Standards Agency www.food.gov.uk
National Heart Forum www.heartforum.org.uk
Diabetes UK www.diabetes.org.uk
Hearts for life www.heartsforlife.co.uk
Consensus Action on Salt and health www.hyp.ac.uk
Some websites featuring heart healthy recipes ;
www.thinkvegetables.co.uk/recipes
www.seafish.org.uk
www.diabetes.org.uk/recipes/recipesearch.asp
www.food.gov.uk/wales/nutwales/getcooking/
⁄Please note that the producers of this cookbook do not endorse or take
responsibility for the content of the websites on this page, or any of their
resources.
Have Your Say………
Feel free to criticize, praise or suggest alterations to the recipes – all we ask
is that you taste them first !
Forward your comments to:
Paul Greene, Cardiac Dietitian, Gladstone Centre, Maelor Hospital,
Wrexham, LL13 7 TD
or email [email protected] /
[email protected]
you may find our feedback form useful – detach or “copy and paste” to email
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………………and finally
Acknowledgements:
Thanks to:
The Entire Cardiac Rehab Team .
The Dietetics Department and in particular Alys Roberts, Annette Byrne and
Penny Cowley and Andrea Basu.
Bernice Matthews and The Wrexham Cardiac Support Group + Wrexham
British Cardiac Patients Association .
Those who kindly contributed recipes:
Alys Roberts, Andrea Basu, Pat and Vince Murray, Carolyn Watts, Penny
Price, Sarah Powell-Jones, Annette Byrne, Anabela Greene, Sally-Ann
Baker,
© Paul Greene 2006