Fruit Kebabs
Makes approx 20
Ingredients
1 large melon
2 medium oranges
½ bunch of red seedless grapes
½ bunch of white seedless grapes
2 medium bananas
4 medium red apples
25 wooden skewers
Method
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Wash grapes and apples
Peel melon, oranges and bananas
Cut all fruit into bite size chunks
Wash skewers (fruit will be easier to slide onto wet
skewers)
 Place fruit chunks onto skewers, placing even quantities of
each type of fruit on each skewer
 Place on a tray cover and store in fridge until ready to
serve
Strawberry Surprise
Serves 4-6
Ingredients
10 Strawberries (other soft fruit could be used)
600ml/1 pint semi skimmed milk
2 small cartons low fat strawberry yoghurt (use same
flavoured yoghurts as fruit)
Method
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Wash strawberries and remove green tops
Slice strawberries and put in bowl
Add milk and yoghurt to bowl
Whisk using blender and refrigerate until ready to serve
Tropical Treat
Serves 4
Ingredients
2 bananas
1 large mango
500ml/17fl oz orange juice
Method
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Wash and remove flesh from mango, peel banana
Chop fruit into small chunks
Place fruit in bowl
Add orange juice
Whisk with blender and refrigerate until ready to serve
Chef’s Tip
 Cut lengthways around the stone of the mango, holding
the mango with both hands twisting opposite ways to get
stone out
 Remove stone and scoop flesh from inside the skin
Pink Orange Smoothie
Serves 4
Ingredients
500ml/17fl oz orange juice (½ large carton)
57g/2oz raspberries
57g/2oz blueberries
Method
 Wash fruit
 Place all ingredients in bowl
 Whisk using blender and refrigerate until ready to serve
Banana Smoothie
Serves 4
Ingredients
600ml/1 pint semi skimmed milk
3 small bananas
1 tablespoon honey (slightly warm the spoon to allow honey
to run off spoon easily)
Method
 Peel and chop bananas
 Place all ingredients in bowl
 Whisk using blender and refrigerate until ready to serve
Basic Tomato Sauce
Ingredients
2 tbs sunflower oil
1 large onion – peeled and finely chopped
1 clove garlic – peeled and crushed
2 x 425g/15oz tins chopped tomatoes
2 tbsp tomato puree
1 tsp dried chopped basil
Ground black pepper to season
Method
 Heat oil in saucepan
 Sauté onions and garlic (gently cook without colouring
them)
 Add tinned tomatoes, tomato puree, basil and ground
black pepper to season.
 Bring to the boil
 Reduce heat and simmer for 15-20 minutes (have pan
partially covered to reduce sauce slightly)
 Add more ground black pepper if necessary
 Blend for a smoother texture if required
 Can be used for many dishes
 Excellent with any type of pasta
 Freezes well
Vegetable Soup
Ingredients
500 ml/17 fl oz vegetable low salt stock
1 medium/large potato
1 carrot
1 onion
113g/4oz swede
1 tbs sunflower oil
142g/5oz frozen mixed cauliflower & broccoli
Ground black pepper to season
Method
 Sprinkle vegetable stock into 500ml/17fl oz boiling water,
stir to dissolve
 Wash, peel and roughly chop potato, carrot, onion and
swede
 Heat oil in saucepan and sauté/sweat prepared vegetables
 Add stock and bring to the boil
 Reduce heat and simmer for 20-25 minutes
 Ten minutes before end of cooking add mixed cauliflower
and broccoli
 Add ground black pepper to season
 Remove from heat and blend
 Add more stock to achieve required consistency and
check seasoning.
 Serve hot with crusty bread
Crunchy Fruit and Vegetable Salad
Ingredients
255g/9oz couscous or pasta
400ml/14fl oz vegetable low salt stock
85g/3oz raisins or sultanas
6 dried apricots - chopped
1tbsp sun flower oil
1tbsp lemon juice
3 spring onions – washed, trimmed and sliced
½ cucumber – washed and diced
113 g/4 oz sweetcorn
small sprig parsley or mint – washed
1 stick celery – washed, trimmed and chopped
2 red peppers – washed, deseeded and diced
Couscous method
 Place the couscous in a large bowl, pour over boiling stock Add
oil and lemon juice, cover and leave for 15 minutes
Pasta method
 Place 600ml/1pt water into a medium size saucepan, bring to the
boil
 Place pasta in saucepan of boiling water, cook until soft, drain and
cool in water
 Wash all salad items, deseed, chop, dice or slice as required
 Combine with couscous or pasta and serve in bowls
French Salad Dressing
Makes 200 ml (7 fl oz)
Ingredients
150ml/5fl oz sunflower oil
4 tbsp white vinegar
1 tbsp mustard
1 clove garlic—peeled and crushed
Ground black pepper to season
Method
 Place all ingredients in a screw topped jar
 Shake well to blend
 Taste and season with ground black pepper as necessary
Chef’s Tip
 Bring in cleaned jam jars - easy to mix ingredients
Yoghurt Salad Dressing
Makes 150 ml (¼ pint)
Ingredients
150ml/5fl oz low fat natural yoghurt
1 clove garlic—peeled and crushed
1 tbsp white vinegar
1 tbsp clear honey
Ground black pepper to season
Method
 Place all ingredients in a screw topped jar
 Shake well to blend
 Taste and season with ground black pepper as necessary
Chef’s Tip
 Bring in some clean jam jars – easier to mix all ingredients
Leek and Potato Soup
Ingredients
500 ml/17 fl oz vegetable low salt stock
1 large potato – washed, peeled and diced
1 leek – washed, trimmed and sliced
1 onion – peeled and sliced
200ml/7fl oz semi skimmed milk
1 tbs sunflower oil
Ground black pepper to season
Method
 Place potato, leek and onion in a large saucepan
 Add stock and ground black pepper to season
 Put a lid on the pan, bring to the boil, reduce heat and
simmer gently for 20 minutes, stirring occasionally
 Blend soup mixture, add milk, check seasoning
 Serve hot with crusty bread
Salads
Ingredients
This recipe could be reduced by ½ if working with small
group
½ cucumber
3 spring onions – washed, trimmed and sliced at an angle
1 red pepper – washed, deseeded and chopped
1 yellow pepper – washed, deseeded and chopped
1 green pepper – washed, deseeded and chopped
1 pkt bean sprouts – washed
3 carrots—washed and peeled, 2 grated and 1 diced
1 red onion – peeled and chopped
1 apple – washed, cored and chopped
½ red cabbage – washed and finely shredded
1 orange – peeled and sliced
6 mushrooms – washed and sliced
113g/4 oz sweetcorn
Method
 Place chopped/sliced/diced salad items in a large bowl add
salad dressing of required
 Cover bowl containing mixed salad and refrigerate until
required
Pizza Base
Ingredients
454g/1lb bread mix, white
113g/4oz bread mix, wholemeal
450ml/15 fl oz warm water
Method
 Mix all ingredients together to form dough
 Cut into even size pieces, enough for the group
 Roll out with rolling pin or pat on a floured surface into
circles approximately 12mm/½” thick
 Place raw dough on an oiled baking tray, allow to prove
(warm place for dough to rise/double in size)
 Bake proved dough in a hot oven (gas 5- 375ºF – 180ºC)
until dough sounds hollow when tapped
 Spread with tomato paste/sauce
 Cover with any of the following or with your choice of
topping
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Cheese
Sweetcorn
Mushrooms
Pineapple
Ham
Tuna
Bolognaise
Ingredients
1 small onion – peeled and finely chopped
255g/9oz lean minced beef
1 carrot – washed, peeled and grated
½ quantity basic tomato sauce (prepared on week 2)
½ tsp oregano
Ground black pepper to season
Method
 Place minced beef to saucepan and brown over a medium
heat (drain off any fat from mince)
 Add chopped onion and grated carrot to meat, cover to
soften over a low heat for 5-7 minutes
 Add tomato sauce and oregano, bring to boil then reduce
heat
 Season with ground black pepper
 Simmer for 25-30 minutes stirring occasionally
 Serve hot with cooked pasta or a jacket potato, salad or
steamed vegetables
Cod in tomato sauce
Ingredients
4 cod steaks – fresh or frozen (any white fish)
Tomato sauce
2 tbsp sunflower oil
425g/15oz tinned chopped tomatoes
1 clove garlic – peeled and crushed
1tsp parsley – washed, finely chopped
Ground black pepper to season
Method
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Preheat oven gas 5 – 375°F/190°C
Rinse fish under cold running water
Heat oil in saucepan—sauté garlic (cook without colour)
Add tinned tomatoes, chopped parsley and ground black
pepper to seasoning
Simmer for 7-10 minutes—stir occasionally
Pour ½ sauce into a small casserole dish
Lay cod steaks on top and cover with remaining sauce
Cover and bake in oven 20 – 25 minutes
Serve with steamed cauliflower and broccoli and baked
jacket potatoes
Pasta and Jacket Potato
Pasta – ingredients
283g/10oz spaghetti or pasta of your choice
600ml/1pint water
Method
 Pour water into a medium saucepan and bring to the boil
 When the saucepan of water is boiling add spaghetti/pasta,
reduce heat cover with lid simmer until spaghetti/pasta is
soft
 Drain water off of spaghetti/pasta, serve hot with
bolognaise sauce
Jacket Potato – ingredients
5 medium size baking potatoes – washed, pricked several
times with a fork
Method
 Pre-heat oven gas 6 – 400ºF/195ºC
 Place pricked potatoes on baking tray, cover with foil,
place on centre shelf of a hot oven for 1 hour
 Check potatoes after 45 minutes, remove foil and return
potatoes to the oven until they are cooked (potato is soft
in centre when fork is pushed through)
Sweet Potato & Lentil Curry
Ingredients
1 tbsp vegetable oil
283g/10oz onions, peeled and chopped
2 tspn curry powder
3 tspn tomato puree
680g/1½ lb sweet potato – washed, peeled and diced
85g/3oz lentils
425g/15oz chopped tomatoes
1pt low salt vegetable stock
425g/15oz rice
725ml/25 fl oz water
Method
 Place oil in a medium size saucepan, sauté onion and sweet potato for
5 - 10 minutes
 Add curry powder and cook gently for 3 minutes, stirring continuously
 Add tomato puree, chopped tomatoes, lentils and vegetable stock
 Bring to boil, reduce heat, cover pan with a lid, simmer for 15 minutes
until sweet potato is soft when a fork is pushed through it
Rice
 Pour water into a medium size saucepan and bring to the boil
 Place the rice into a sieve and rinse under cold running water (remove
dust and starch)
 When the water in the saucepan is boiling add washed rice, bring back
to the boil, reduce heat so the water and rice are gently bubbling,
cover pan with lid
 When the rice is cooked (grains are soft) drain off water
 Serve rice hot with sweet potato curry
Mixed Bean Casserole
Ingredients
150ml/5 fl oz low salt vegetable stock
1 tbsp sunflower oil
1 green chilli – washed deseeded and finely chopped
3 cloves garlic – peeled and crushed
1 medium onion – peeled and finely chopped
425g/15oz tin red kidney beans – drained
425g/15oz tin pinto beans – drained
1 tbsp coriander – washed and finely chopped
8 wheat tortillas
57g/2oz vegetarian cheese
Ground black pepper to season
Method
 Pour oil into medium saucepan, heat gently, sauté chopped
chilli, garlic and onion until soft
 Add drained beans and vegetable stock, cover saucepan with a
lid and simmer for 15 minutes
 Check consistence, add more stock if needed.
 Remove saucepan from heat, stir in chopped coriander
 Pour casserole mixture into an oven proof dish, top with
grated cheese, place on middle shelf of pre-heated oven for 20
minutes, gas 5 - 375˚F - 180°C
 5 minutes before the casserole is ready place the 8 wheat
tortillas on a baking tray, place the tray on bottom shelf of the
oven to warm the tortillas
 Serve casserole with folded warm tortilla
Italian Frittata
Ingredients
340g/12oz potatoes – washed and peeled, thinly sliced length ways
3 eggs
½ red, ½ yellow and ½ green pepper – washed deseeded and chopped
113g/4oz sweetcorn
1 tbsp sunflower oil
½ onion – peeled and thinly sliced
2 tbsp parsley – washed and finely chopped
Ground black pepper to season
Method
 Boil a saucepan of water, add potatoes and bring back to the boil
 when potatoes are nearly cooked (soft when a fork is pushed into
them) add chopped peppers and simmer for 3 minutes
 Drain well and cover to keep hot
 Heat oil in 25cm (10”) frying pan
 Over a moderate heat fry onion until softened
 Add potatoes, pepper and sweetcorn and continue frying for about 5
minutes
 Remove from heat
 In bowl beat the 3 eggs add the chopped parsley and ground black
pepper (seasoning)
 Use a draining spoon to lift vegetables from pan into the eggs mixture.
 Oil the sides and base of an oven proof dish
 Pour in egg mixture into the oven proof dish, spread vegetables out
evenly
 Place the dish containing the mixture on the top shelf of the oven gas
6 – 400ºF – 195ºC for approx 20 minutes
 Check frittata is cooked through (top, edges and centre are set)
 Place dish to one side, leave for 2 minutes, cut into wedges
 Serve hot with salad or seasonal vegetables
Boiled Rice
Ingredients
227g/8oz rice
600ml/1pint water
Method
 Pour water into a medium saucepan bring to the boil
 Place rice in a sieve wash under cold running water to
(remove dust and starch)
 When the saucepan of water is boiling add washed rice,
reduce heat cover with lid simmer until rice grains are soft
 Drain water off rice, serve hot with Tandoori Chicken
Green salad – washed mixed salad leaves
Pitta bread – purchase locally, unwrap, place on baking tray,
warm in the oven for 5 minutes and serve
Tandoori Chicken
Ingredients
1 tsp stem ginger – peeled and grated
1 tsp garlic – peeled and finely chopped
2 tsp tandoori spice powder
1 small carton (150ml/5fl oz) low fat natural yoghurt
8 chicken thighs or drumsticks – washed and skinned
Method
 Preheat the oven gas 5 – 375F° - 190°C
 Combine the ginger, garlic, tandoori spice powder and
yoghurt in a large mixing bowl
 Add the chicken and coat with the sauce
 Line a baking tray with foil and place the coated chicken on
it, cover with foil
 Bake the chicken for 45 minutes, turning a couple of times
and basting with the cooking juices
 Remove foil from the top 10 minutes before the end of
cooking time.
 Serve with salad and pitta bread or boiled rice
Roast cod with tasty crust
Serves 4
Ingredients
4 medium sized pieces of cod fillet (any white fish)
85g/3oz white/brown breadcrumbs
3 tbsp fresh parsley, finely chopped or 4 teaspoons dried
parsley
2 cloves of garlic – peeled and finely chopped
½ lemon zest – wash lemon grate skin finely
Lemon juice – squeezed from fresh lemon
2 tbsp sunflower oil
Ground black pepper to season
1 lemon – washed cut lengthways into wedges
Method
 Rinse fish under cold running water
 Season the fish with ground black pepper
 Mix the breadcrumbs with the parsley, garlic, lemon zest
and ground black pepper, add oil and lemon juice
 Mix together thoroughly with your fingers
 Place the fish in a shallow oven proof dish and press the
crumb mixture firmly onto the top of the fish to form an
even crust
 Bake at gas 7 220ºC/425ºF for 20 – 25 minutes until the
crust is browned and the fish cooked through
 Serve with lemon wedges and baked chunky chips
Cucumber Raita
Ingredients
½ cucumber – washed and diced
½ medium onion – peeled and finely chopped
Handful of mint leaves – washed and finely chopped
1 small (150ml/5fl oz) low fat natural yoghurt
Ground black pepper to season
Squeeze of lemon juice
Method
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Place cucumber, onion and mint leaves into a bowl
Add the yoghurt, salt, pepper and lemon juice
Mix together well
Spoon into a serving dish
Serve as an accompaniment to Tandoori Chicken
Stir fry vegetables
Ingredients
2 tbsp sunflower oil
2 spring onions – washed, trimmed and sliced at an angle
1 large carrot – washed and cut into thin strips (use side
cutter on cheese grater)
85g/3oz mange tout – washed and sliced in half at an angle
85g/3oz baby sweetcorn
½ red, ½ yellow pepper – washed, deseeded and sliced
113g/4oz bean sprouts – washed
1 tbsp low salt soy sauce
Method
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Heat oil in a wok or deep frying pan
Add spring onions and stir fry for 30 seconds
Add carrots and stir fry for 2 minutes
Stir in mange tout, baby sweetcorn and peppers. Fry
briskly for 2 minutes
 Add bean sprouts and stir fry for 2 minutes
 Stir in the soy sauce and stir fry for a further 2 minutes
 Serve immediately
Baked Chunky Chips
Serves 4
Ingredients
454g/1lb medium potatoes, washed
2 tablespoons of sunflower oil
Ground black pepper to season
Optional herbs, such as dried or freshly chopped thyme,
rosemary, oregano or garlic
Method
 Preheat oven to gas 6 - 200ºC – 400ºF
 Cut washed potatoes into wedges lengthways, to reduce
baking time, parboil the potatoes in a saucepan of boiling
water until almost tender
 Drain the water off the potatoes, making the potatoes as
dry as possible
 Tip the potatoes onto a baking tray, drizzle with the oil
and add preferred seasoning, pepper, herbs, garlic
 Place in the oven for approximately 30 minutes, until
golden brown
 Place baked wedges on absorbent paper to soak up any
excess oil, serve
Oat and raisin cookies
Portions – 18-20
Ingredients
57g/2oz raisins
150ml/5fl oz unsweetened orange juice
170g/6oz wholemeal flour
14g/½oz baking powder
57g/2oz porridge oats
57g/2oz soft brown sugar
1 egg, beaten
2-3 drops vanilla essence
45ml/ 3tbs sunflower oil
Method
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Preheat oven gas 5 – 375ºF – 190ºC
Soak raisins in orange juice for 10 minutes
Sieve flour and baking powder into a bowl and add oats and sugar
Add raisins and orange juice mixture, egg and vanilla essence, stir
well
Slowly add oil, stirring all the time until mixture forms a soft,
crumbly dough
Divide mixture into 18-20 small balls and space well apart on a
greased baking tray, flatted balls with a fork
Bake in for 10-12 minutes
Leave on tray for 2 minutes to cool before transferring to wire
rack to cool
Carrot and Banana Squares
Makes 12 servings approximately
Ingredients
198g/7oz wholemeal flour
28g/1oz cocoa powder
3tsp baking powder (level)
½ tsp mixed spice
57g/2oz porridge oats
142g/5oz light soft brown sugar
2 beaten eggs (large)
30ml/1fl oz sunflower oil
142g/5oz carrot—washed, peeled and grated
2 small banana (170g/6oz without skins)
A few drops of vanilla essence
Method
 Preheat oven gas 4 - 350˚F/165˚C
 Grease a cake tin – 28cm x 23cm (11” x 9”) ready for the cake
mixture
 Sieve flour, baking powder and mixed spice into mixing bowl
 Stir in oats and sugar
 Add remaining ingredients and beat well with a spatula/spoon
 Pour cake mixture into greased tin
 Bake in over for 44-55 minutes, top of cake should be firm to
touch
 Leave cake in tin to cool for a few minutes
 Turn onto cooling rack
 When completely cool cut into squares
Fruit Scones
Ingredients
125g/8oz plain wholemeal flour
125g/8oz plain flour
2 level tsp baking powder
120ml/4fl oz semi-skimmed milk
42g/1½ oz margarine – sunflower e.g. flora
57g/2oz sultanas or raising
28g/1oz caster sugar
Method
 Preheat oven gas 6 – 400ºF 195ºC
 Place wholemeal flour into a mixing bowl
 Sieve in plain flour and baking powder and mix together
well
 Add margarine rub in using fingertips
 Add sugar and dried fruit
 Pour milk into flour mixture, saving a little milk to brush
scone tops
 Mix to a soft dough
 Kneed lightly
 Roll out dough to 1-1½ cm thick
 Using a cutter, cut out and place scones on a greased
baking tray, reform trimmings and re-roll to cut more
scones.
 Brush tops with milk and bake for approximately 15
minutes until scones have risen and are firm to touch
 Cool on rack
Fruit cobbler
Ingredients
454g/1lb plums (fruit in season)
2 oranges – juice removed
1 orange rind – finely grated
1 orange – peeled, divide into segments
3 tbsp clear honey
127g/4½ oz plain wholemeal flour
127g/4½ oz plain flour
42g/1½ oz sunflower margarine
2 level tsp baking powder
28g/1oz soft brown sugar
120mls/4 fl oz semi-skimmed milk or low fat natural yoghurt
1 tsp ground mixed spice
Method
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Preheat oven gas 6 – 400ºF – 195ºC
Place plums in ovenproof dish
Add orange juice and orange segments
Spoon over honey
Place wholemeal flour into mixing bowl
Sieve in plain flour, baking powder and mixed spice
Rub in margarine with finger tips (mixture should look like fine bread
crumbs)
Stir in sugar and orange rind
Add milk or yoghurt and mix to a soft dough
On a lightly floured surface, roll dough out to 1cm/½” thick
Using a 4cm biscuit cuter cut out 8-10 rounds
Arrange on top of fruit so the dough overlaps around the edge of
the dish
Brush dough with a little milk, place dish on the middle shelf of the
oven
Bake for about 15 minutes
Serve hot