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Recipes

Here are a few recipes that are nutritious, quick and easy to make. 

Carrot and turnip soup

Serves 4 people 

Ingredients

  • 1 onion (chopped)
  •  2 teaspoons sunflower oil
  •  3 small carrots (peeled and chopped)  
  • Half a small turnip (peeled and chopped)
  •  2 mugs of chicken stock 

Method

1 Put oil in a medium-sized deep pan and put on heat.

2 Fry onions for 3 to 5 minutes.

3 Add carrots and turnips and fry for another 5 minutes.

4 Pour on stock and season with salt and pepper accordingly to taste.

5 Bring to the boil then simmer for 35 to 40 minutes until the vegetables are soft.

6 Cool and then either liquidize or puree with a potato masher.

7 Reheat the soup to serve it.  

Serve with a sandwich or bread, oatcakes and cheese, crowdie or potato scones. 

You can double the ingredients to make extra which you can share with friends or freeze in portions to keep for another time.

Jim’s lentil and vegetable soup

Serves 4 people 

Ingredients

  •  2 medium carrots (peeled and diced)
  •  1 medium potato (peeled and diced)
  •  1 medium onion (peeled and diced)
  •  1 small courgette (peeled and sliced) (optional)
  •  1 stick of celery (washed and sliced)
  •  1 pepper, any colour (washed, deseeded and diced)
  •  75g red lentils, rinsed in cold water
  •  1 tin chopped tomatoes
  •  750ml vegetable stock 
  •  Black pepper
  •  Fresh or dried basil (optional)
  •  15ml (1 tablespoon) olive oil or vegetable oil 

Method

1 Heat the olive oil in a large saucepan and add the carrots, potato, onion, courgette, celery and pepper.

2 Cook for approximately 5 minutes, stirring frequently.

3 Add the stock to the vegetables, place a lid on the saucepan and bring to the boil.

4 Turn down the heat, add the lentils and stir well.

5 Add the chopped tomatoes and basil.

6 Simmer for 40 to 45 minutes, stirring occasionally.

7 Season with salt and pepper according to taste. 

You can double the ingredients to make extra which you can share with friends or freeze in portions to keep for another time. 

Pasta and tuna bake

Serves 2 or 3 people 

Ingredients

  •  
  • 1 onion
  •  1 tin of chopped tomatoes
  •  1 mug of uncooked pasta
  •  1 tin of of sweetcorn
  •  1 tin of tuna
  •  Edam or Cheddar cheese
  •  Pepper (optional)
  •  Mixed herbs (optional) 

Method

1 Cook pasta in boiling water for 10 minutes, or until it is soft.

2 Drain the pasta, rinse it with cold water and leave it to cool.

3 Chop up the onion and put it into a large pan with the chopped tomatoes.

4 Simmer for 10 minutes or until the onions are tender.

5 Add the pasta, tuna and sweetcorn to the tomato sauce. Also add ground pepper and mixed herbs if you like.

6 Stir the mixture gently and cook until hot. 

Serve with a sprinkling of cheese on the top. 

This dish goes well with crusty bread and a side salad. You can also make it with or add the following.

Cooked ham

Kidney beans

Baked beans

Other cooked meats

Fish pie

Serves 4 people

Ingredients

  •  700g potatoes, peeled and diced
  •  4 haddock fillets (or fish mix from the supermarket)
  •  425ml semi-skimmed milk
  •  25g margarine
  •  25g flour
  •  25g mature cheddar cheese
  •  Ground pepper

Method

1 Pre-heat the oven to 200⁰C or gas mark 6.

2 Place the potatoes in a pan with boiling water. Bring back to the boil, lower the 

heat and simmer for 10-15 minutes until the potatoes are soft. 

3 Drain the potatoes and mash them with a little semi-skimmed milk.

4 Place the fish in an ovenproof dish.

5 Put the milk, margarine and flour into a small pan over a medium heat.

6 Stir continuously with a whisk or wooden spoon until the sauce starts to bubble.

7 Season with ground pepper.

8 Pour the mixture over the fish.

9 Top with the mashed potato and sprinkle with the cheese.

10 Bake in the centre of the oven for 30 minutes. 

Serve with green vegetables (for example, peas, green beans, broccoli).

Chicken stir fry 

Serves 2 people  

Ingredients

  • Half a teaspoon of sunflower oil
  • 1 small bag of frozen mixed vegetables or the equivalent in fresh vegetables (carrots, pepper, mushrooms, onions)
  • 1 small chicken breast cut into strips
  • 2 teaspoons of soy sauce

Method

1 Heat the oil in a frying pan.

2 Fry the chicken strips for 2 to 3 minutes.

3 Add all the vegetables and fry for a further 2 to 3 minutes.

4 Add soy sauce and any other spices you may like and mix it all together.

5 Cook for a further 2 to 3 minutes and serve with boiled rice or noodles. 

Chicken and vegetable curry

Serves 2 people

Ingredients

  • 1 medium onion (chopped)
  • 1lb (550g) medium potatoes (chopped into small cubes)
  • 8oz (225g) tin of chopped tomatoes
  • 4 or 5 tablespoons of peas
  • 4ozs (100g) of any other vegetable
  • 8ozs (225g) of cooked chicken
  • 1½ cups of water
  • ½ tablespoon of oil
  • 1½ teaspoon curry powder (or more or less, according to taste) 

Method

1 Fry the chopped onion until it is soft but not very brown.

2 Add the curry powder and continue to fry for another 2 minutes.

3 Add the chopped potato and fry for another five minutes.

4 Add the other ingredients except the water.  

5 Continue to cook until the potatoes are done, adding water if the curry dries out. 

Serve with rice and chapatti.

Pancakes

Serves 1 or 2 people

Ingredients

  • 4ozs (100g) flour (wholemeal or white)
  • 1 tablespoon sugar (or ½ teaspoon of salt if you want a savoury pancake)
  • 1 egg
  • ½ pint (250ml) semi-skimmed milk 

Method

1 Sieve the flour and sugar (or salt) into a bowl.

2 Make a well in the centre of the flour and put the egg in the well.  

3 Add a little milk and stir well.  Continue adding the milk a little at a time and stir until the mixture is a good consistency for pouring.

4 Lightly grease a frying pan.

5 Pour about a quarter of a cup of the mixture into the heated frying pan and swirl 

around to cover the base of the pan.

6 Let the mixture cook until little bubbles appear and it starts to curl at the 

edges.  

7 Flip the pancake over and cook only slightly on the other side. 

Keep warm and add filling when ready to serve

Example fillings

Sweet pancake - grated apple, sliced banana 

Savoury pancake – peanut butter, grated cheese, grated carrot

Fabulously fruity dessert

Serves 1

Ingredients

  • 125ml pot natural yogurt
  • 1 teaspoon of clear honey
  • 1 banana, sliced
  • 1 tbsp muesli

Method

1 In a small bowl, mix the yogurt with the honey.

2 Place about 1/3 of the banana in a bowl and add a spoonful of the yogurt and honey.

3 Add some muesli.

4 Repeat to form layers, ending with some chopped banana on top.

Variations

You can use different fruits, either fresh or tinned in natural juice.

Try the following combinations – pear and grape, orange and pineapple or mango and peach.

Apple crumble

Serves 3 or 4 people  

Ingredients

  • 2 large apples
  • 1 mug of orange juice
  • 1 mug of plain or wholemeal flour
  • 1 tablespoon of margarine
  • 2 tablespoons of brown sugar

Method

1 Simmer the chopped apple in orange juice for 10 to 15 minutes.

2 Place the apples in a small, greased ovenproof dish.

3 Rub the flour and margarine together and add the sugar. The mixture should now look like breadcrumbs.

4 Sprinkle the mixture over the fruit and bake in the oven at 180oC or 350oF (gas mark 4) for 20 to 25 minutes until brown.

You can use other types of fruit if you prefer, such as rhubarb, blackberries and so on.

Fruit fool

For a fruity, refreshing dessert and to encourage reluctant fruit eaters.

1 Mix pureed fruit with the same amount of cold custard.

2 Chill and decorate with a few whole fruits (for example, raspberries).

You can use fresh, tinned or defrosted frozen fruit.

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