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Food and health toolkit

Chilli con carnesee poster

based on the C.A.N. Cook Kit resource developed by NHS Aryshire & Arran

What you need for four portions• 400 grams lean mince• 1 onion• 1 clove garlic• Mixed peppers (red and green)• Handful mushrooms• Tin chopped tomatoes• 3 tablespoons tomato purée• 1½ teaspoons chilli powder• ¾ teaspoon ground cumin• Approx 500 mls vegetable stock • Tin kidney beans

What you need to do• Put mince in saucepan and cook over a medium heat • Break up mince with a wooden spoon until all brown• Peel and chop the onion and garlic• Slice the peppers and mushrooms• Add all of above to pan and stir• Add the tinned tomatoes and tomato puree

• Add chilli and cumin• Add enough stock to cover mince • Drain and rinse red kidney beans in cold water then add to pan• Cover with lid and cook gently (should be just bubbling slowly) for 30 minutes• Ready to eat now or cool and store covered in fridge for later

Ideas to complete your meal• Eat with cooked rice, jacket potatoes or some bread• Enjoy





What you need for four portions• 400 grams lean mince• 1 onion• 1 clove garlic• Mixed peppers (red and green)• Handful mushrooms• Tin chopped tomatoes• 3 tablespoons tomato purée• 1½ teaspoons chilli powder• ¾ teaspoon ground cumin• Approx 500 mls vegetable stock • Tin kidney beans

What you need to do• Put mince in saucepan and cook over a medium heat • Break up mince with a wooden spoon until all brown• Peel and chop the onion and garlic• Slice the peppers and mushrooms• Add all of above to pan and stir• Add the tinned tomatoes and tomato puree

• Add chilli and cumin• Add enough stock to cover mince • Drain and rinse red kidney beans in cold water then add to pan• Cover with lid and cook gently (should be just bubbling slowly) for 30 minutes• Ready to eat now or cool and store covered in fridge for later

Ideas to complete your meal• Eat with cooked rice, jacket potatoes or some bread• Enjoy



See poster

Baked applesbased on the C.A.N.

Cook Kit resource developed by NHS Aryshire & Arran

What you need• Golden Delicious or Granny Smith apples• Mincemeat• Apple corer• Sharp knife• Baking tray

What you need to do• Preheat oven to 180C/350F/Gas mark 4• Wash apples• Make a small cut around middle of apple• Remove apple core• Fill hole with mincemeat with small spoon• Place on baking tray. Cook for 15 minutes until apple is soft• Enjoy them on their own or with custard



See poster

Baked applesbased on the C.A.N.


What you need• Golden Delicious or Granny Smith apples• Mincemeat• Apple corer• Sharp knife• Baking tray

What you need to do• Preheat oven to 180C/350F/Gas mark 4• Wash apples• Make a small cut around middle of apple• Remove apple core• Fill hole with mincemeat with small spoon• Place on baking tray. Cook for 15 minutes until apple is soft• Enjoy them on their own or with custard


Coleslawsee poster


What you need• ¼ white cabbage• 2 carrots• 1 red onion• 1 apple• Dash lemon juice• 1 orange• Spring onion (optional)• 3 dessertspoons low fat mayonnaise• 2 dessertspoons low fat natural yoghurt

What you need to do• Remove outside leaves of cabbage, shred using a y-peeler into large mixing bowl• Peel carrots, grate and add to bowl• Remove outer skin from red onion and chop � nely or use y-peeler and add to bowl• Wash then quarter apple. Remove core, chop into small pieces, add to bowl and sprinkle with lemon juice (prevents turning brown)

• Mix ingredients with a fork• Peel and segment orange, catching any juice and add to bowl• Remove any damaged skin from spring onion and chop � nely. Wash in colander and add to bowl• Add mayonnaise and yoghurt • Mix to combine ingredients• Tip into clean lidded container and store in the top part of the fridge• Only remove the portion required with a clean spoon• Coleslaw will keep for a maximum of two days in the fridge

Ideas• Great with jacket potatoes or with a salad• Try adding sweetcorn, peppers or dried fruit



Coleslawsee poster








Coleslawsee poster








CouscousSee poster

Food and health toolkit based on the C.A.N.


What you need• 200g wholegrain couscous• 400ml vegetable stock• ½ cucumber• 1-2 tomatoes• ½ each red, green pepper or yellow• 1 red onion• A few spring onions• Optional herbs/spices

What you need to do• Place couscous in bowl, adding herbs/spices as required• Add 400ml of vegetable stock made with boiling water• Cover and leave to stand for 5-10 minutes• Flu� up with a fork

Preparing the vegetables• Finely dice cucumber, tomato, mixed peppers, red onion and spring onion and add to couscous• Mix and serve• Store covered in fridge. This will keep for two days if kept in fridge and only remove portions required with a clean spoon


CouscousSee poster



What you need• 200g wholegrain couscous• 400ml vegetable stock• ½ cucumber• 1-2 tomatoes• ½ each red, green pepper or yellow• 1 red onion• A few spring onions• Optional herbs/spices

What you need to do• Place couscous in bowl, adding herbs/spices as required• Add 400ml of vegetable stock made with boiling water• Cover and leave to stand for 5-10 minutes• Flu� up with a fork

Preparing the vegetables• Finely dice cucumber, tomato, mixed peppers, red onion and spring onion and add to couscous• Mix and serve• Store covered in fridge. This will keep for two days if kept in fridge and only remove portions required with a clean spoon


Quick dipsSee poster



Ideal for dipping potato wedges, chicken nuggets or fish dippers

Dairy-based dipAdd a little grated cheese (mature •cheddar) to some low fat natural yoghurt with a handful of washed and chopped spring onions or chives.

Mix, cover and store in the fridge.•

Tomato dipAdd two teaspoons of tomato •ketchup to ¼ can of chopped tomatoes with a pinch of chilli powder and stir.

Cover and store in fridge•

Or make this tomato sauceA can of chopped tomatoes •(supermarkets’ own saver brands are ideal)

Third of a tube tomato puree•

1 onion and 1 clove of garlic•

Half can of water•

What you doChop the onion and garlic and put •

into a saucepan together with the tinned tomatoes.

Rinse out the can with a little cold •water (half a can). Add to the saucepan then stir in the tomato puree.

Bring to the boil and simmer for •about 10 to 15 minutes until onion is soft.

Sauce is ready for serving. However to make this more appealing to children and for a smooth sauce whiz for a few minutes using a hand held blender, taking care to keep the blade immersed in the sauce. This makes the sauce more like tomato ketchup but without the added sugar that’s in most commercial brands.

Spice it upTry adding some chopped chilli or use a little chilli powder





















Ideal for dipping potatowedges, chicken nuggetsor salmon bites

Dairy-based dip• Add a little grated cheese (mature cheddar) to some low fat natural yoghurt with a handful of washed and chopped spring onions or chives

• Mix, cover and store in the fridge

Tomato dip• Add two teaspoons of tomato ketchup to ¼ can of chopped tomatoes with a pinch of chilli powder and stir

• Cover and store in fridge

Or make this tomato sauce• 1 onion and 1 clove of garlic

• 1 can of chopped tomatoes (supermarkets’ own saver brands are ideal)

• Half can of water

• Third of a tube tomato puree

What you do• Chop the onion and garlic and put into a saucepan together with the tinned tomatoes• ½ � ll the can with cold water. Add to the saucepan then stir in the tomato puree• Bring to the boil and simmer for about 10 to 15 minutes until onion is softSauce is ready for serving. However to make this more appealing to children and for a smooth sauce, whiz for a few minutes using a hand held blender, taking care to keep the blade immersed in the sauce. This makes the sauce more like tomato ketchup but without the added sugar that’s in most commercial brands





























































































































































Fruity pancakesSee poster


What you need• Fresh fruit for example: peaches, raspberries, strawberries, blueberries or bananas (or canned fruit in juice, drained)• 1 cup self raising � our• 1 dessertspoon sugar• 1 egg• ¾ cup semi skimmed milk• Vegetable oil• Low fat crème fraiche

What you need to do• Chop up fruit into small chunks• Put � our and sugar into a bowl• Crack open the egg and add to centre of � our mixture• Beat with wooden spoon, adding the milk a little at a time until all the milk is added and the batter has no lumps• Add in some chopped fruit to the bowl• Heat 1 teaspoon of oil in a non-stick frying pan• Drop in two spoonfuls for each pancake• Cook for two minutes and turn over with a spatula• Cook for another minute• Serve with low fat crème fraiche, repeat process for more pancakes
















See posterPlain popcorn


C.A.N toolkit_recipe card_popcorn_A4.indd 1 24/1/12 15:07:16



C.A.N toolkit_recipe card_popcorn_A4.indd 2 24/1/12 15:07:18

Using a large lidded saucepanWhat you need• Large lidded saucepan

• Sun� ower oil

• A bag of popping corn

What you need to do• Using a large lidded saucepan, add just enough sun� ower oil to cover base of pan

• Heat gently for a minute over a medium heat

• Add enough popping corn to cover base and cover with lid

• Hold lid down and gently shake the saucepan. Take care and use oven gloves

• As the corn pops it will grow in volume and may try to lift the lid but keep holding it down

• When the popping noise stops, lift o� the lid carefully, turn o� heat and tip the popcorn into a large bowl

• Enjoy!


Open omeletteSee poster



What you need• 3 eggs

• Black pepper

• Teaspoon vegetable oil

• ½ onion

• Canned new potatoes

• Cooked meat –ham, chicken or corned beef

• Handful of frozen or canned mixed vegetables

• Sliced tomatoes and/or mushrooms

• 2 tablespoons grated cheese

What you need to do• Crack open eggs into a bowl and mix using a fork

• Add in a few drops of cold water

• Season with black pepper

• Heat a teaspoon of oil in a non stick frying pan over a gentle heat

• Cook chopped onion for a few minutes

• Turn on grill to heat for later

• After draining canned potato and slicing, add to pan and cook for 5 minutes

• Add a few slices of cooked meat cut into strips and your choice of vegetables

• Continue to cook for a few minutes

• Add egg mixture to frying pan

• Cook slowly for a further 5 minutes

• Once the egg mixture has set, add sliced tomato/mushrooms and sprinkle with grated cheese

• Place the pan (not the handle) under the heated grill for a few minutes

• The omelette will rise and be lightly brown

• Tip onto a plate and enjoy

There is no need to add salt as it ispresent in some of the ingredients


Open omeletteSee poster



What you need• 3 eggs

• Black pepper

• Teaspoon vegetable oil

• ½ onion

• Canned new potatoes

• Cooked meat –ham, chicken or corned beef

• Handful of frozen or canned mixed vegetables

• Sliced tomatoes and/or mushrooms

• 2 tablespoons grated cheese

What you need to do• Crack open eggs into a bowl and mix using a fork

• Add in a few drops of cold water

• Season with black pepper

• Heat a teaspoon of oil in a non stick frying pan over a gentle heat

• Cook chopped onion for a few minutes

• Turn on grill to heat for later

• After draining canned potato and slicing, add to pan and cook for 5 minutes

• Add a few slices of cooked meat cut into strips and your choice of vegetables

• Continue to cook for a few minutes

• Add egg mixture to frying pan

• Cook slowly for a further 5 minutes

• Once the egg mixture has set, add sliced tomato/mushrooms and sprinkle with grated cheese

• Place the pan (not the handle) under the heated grill for a few minutes

• The omelette will rise and be lightly brown

• Tip onto a plate and enjoy

There is no need to add salt as it ispresent in some of the ingredients


One pot currySee poster


What you need (serves 4)• 1 onion• 1 clove of garlic• 1 dessertspoon vegetable oil• 2 chicken � llets• 3 dessertspoons curry powder• 2 teaspoons ground ginger• 150ml vegetable stock• 150ml pure unsweetened apple juice• 4 mushrooms fresh or canned• 1 can new potatoes, drained• 1 can sliced carrots, drained• 1 apple

Optional• 2 dessertspoons of coconut• Handful raisins• Banana/naan bread to service

What you need to do• Peel and chop onion and garlic• Heat oil in pan and add onion and garlic• Heat gently for a few minutes• Chop the chicken into chunks


• Add to pan (remember to wash hands and utensils thoroughly after handling raw meat)• Add curry powder and ginger to pan and stir well• Mix in the stock and apple juice• Slice and chop mushrooms, potatoes and carrots, and add to pan• Peel and chop apple and add to pan• Add coconut and raisins if wanted• Stir well, cover and cook on a low heat for about 20 minutes• The curry should just bubble gently and may need stirring from time to time to stop it sticking to the pan• Serve at once or allow to cool completely before covering and putting into fridge


























PizzaSee poster



What you need• Tomato puree• 1 tin of chopped tomatoes• Mixed herbs/black pepper• Pizza bases/ciabatta bread• Your favourite toppings: ham, tuna, sweetcorn, cooked chicken, pineapple, mushrooms, peppers, red onion, sliced tomato• Grated cheese

What you do:• Preheat oven to 200C/400F/Gas mark 6• Mix ¼ tube of tomato puree with ½ can of chopped tomatoes using a fork (you can add some dried mixed herbs or black pepper if you have them)• Spread a thin layer of this sauce on pizza base or slice of ciabatta bread• Top with a selection of your favourite toppings• Finish with a sprinkling of grated cheese• Place on a baking tray and cook for 10-12 minutes until cheese is melted and vegetables are cooked.


PizzaSee poster






PizzaSee poster






Potato wedgesSee poster



What you need• 2 or 3 medium sized potatoes• 1 tablespoon vegetable oil• Flavouring - for example garlic, chilli powder or barbecue seasoning• Plastic food bag• Baking tray

What you need to do• Preheat oven to 200C/400F/ Gas mark 6• Scrub the potatoes and remove any skin blemishes - do not peel• Cut the potatoes in half length ways then into wedges (around six to eight wedges per potato)• Mix the oil, the � avourings and the potatoes in a clean plastic food bag and shake• Take the potato wedges out of the bag and place on a baking tray• Bake in the oven for 25 to 30 minutes

• Test to see if ready using the point of a knife in one of the wedges. They should feel soft in the middle• Enjoy with a dip or with a meal

Making your own dipsis much cheaper

Ideas:• Mix small pot low fat natural yoghurt, grated cheese and chopped spring onions• Mix small pot low fat natural yoghurt, chopped spring onions and chopped garlic• Mix 2 teaspoons of tomato ketchup to ¼ can chopped tomatoes with a pinch of chilli powder


Potato wedgesSee poster



What you need• 2 or 3 medium sized potatoes• 1 tablespoon vegetable oil• Flavouring - for example garlic, chilli powder or barbecue seasoning• Plastic food bag• Baking tray

What you need to do• Preheat oven to 200C/400F/ Gas mark 6• Scrub the potatoes and remove any skin blemishes - do not peel• Cut the potatoes in half length ways then into wedges (around six to eight wedges per potato)• Mix the oil, the � avourings and the potatoes in a clean plastic food bag and shake• Take the potato wedges out of the bag and place on a baking tray• Bake in the oven for 25 to 30 minutes

• Test to see if ready using the point of a knife in one of the wedges. They should feel soft in the middle• Enjoy with a dip or with a meal

Making your own dipsis much cheaper

Ideas:• Mix small pot low fat natural yoghurt, grated cheese and chopped spring onions• Mix small pot low fat natural yoghurt, chopped spring onions and chopped garlic• Mix 2 teaspoons of tomato ketchup to ¼ can chopped tomatoes with a pinch of chilli powder


Salmon bitesSee poster



What you need• 1 lemon• 4 slices wholemeal bread grated into breadcrumbs• 1 teaspoon dried parsley• 1-2 skinless salmon � llets• 1 cupful � our for coating• 2 small pots low fat natural yoghurt• A little vegetable oil for greasing baking tray

What you need to do• Preheat oven to 200C/400F/Gas mark 6• Wash and � nely grate lemon rind into a bowl with breadcrumbs• Add parsley and mix• Cut salmon into strips• Coat salmon with plain � our then dip into yoghurt then breadcrumbs• Place on a greased baking tray and put into heated oven for 10-15 minutes• Eat at once or store when cool in fridge

Ideas• Enjoy with a dip, potato wedges, salad or couscous
















Microwave scrambled eggSee poster



What you need• Microwave bowl• 2-3 fresh eggs• ¼ cup / 60ml of milk• Bread for toasting or a roll• Pepper to taste

What you need to do• Crack open eggs into bowl• Whisk with a fork• Add ¼ tea cup of milk• Place in microwave for 1 minute on high. Remove and stir. Repeat every 30 seconds until egg is � rm and � u� y• Serve on toast or a roll and season with pepper to taste


Microwave scrambled eggSee poster



What you need• Microwave bowl• 2-3 fresh eggs• ¼ cup / 60ml of milk• Bread for toasting or a roll• Pepper to taste

What you need to do• Crack open eggs into bowl• Whisk with a fork• Add ¼ tea cup of milk• Place in microwave for 1 minute on high. Remove and stir. Repeat every 30 seconds until egg is � rm and � u� y• Serve on toast or a roll and season with pepper to taste



Jacket potatoes and fillings

What you need• Two baking potatoes

FillingsChoose from• Canned baked beans• Canned chilli con carne• Mix canned tuna and canned sweetcorn together• Grated cheese• Coleslaw especially homemade

What you need to do• Preheat oven to 230C/450F/ Gas mark 8• Wash potatoes• Prick all over with fork• Place on baking tray• Place in heated oven with care• Bake for about 25 minutes, test to see if ready using the point of a knife. They should feel soft in the middle • If more time is required continue to bake for a further 15 minutes

• Cheaper to cook several potatoes at the same time• Eat when cooked and add hot or cold � lling of choice• Cool and cover unused cooked jacket potatoes and store in the fridge, for two days at the most. The potatoes should be reheated in the microwave until piping hot



























What you needA few slices unsmoked lean bacon•

3 medium potatoes - for example, •Maris Piper

1 tin of chopped tomatoes•

Handful mushrooms•

1 large onion•

½ can water•

What you need to doChop onion and bacon, add to •pan and stir over a medium heat for a few minutes

Peel and slice potatoes, wipe and •chop mushrooms and add to pan

Add tin of tomatoes•

Add ½ can of water•

Cover and cook and allow to •bubble gently for 20 minutes until potatoes are soft-test with a knife

Ready to eat now or cool cover •and store in fridge

Ideas to complete your meal

Enjoy with chunks of crusty bread •or a roll

Wholemeal and granary breads are •a good choice

History of Jerry Grey

Jerry Grey was a traditional dish often made by travelling people. When travelling people were hop picking, farmers would give them potatoes, mushrooms and onions from the field, from which they made a stew in a jerry type pot over a camp fire. The meal would turn out grey. Over the years tomatoes and meat where added to improve flavour.

Tomato and potato casseroleJerry Grey traditional Romany dishSee poster



What you needA few slices unsmoked lean bacon•

3 medium potatoes - for example, •Maris Piper

1 tin of chopped tomatoes•


1 large onion•

½ can water•

What you need to doChop onion and bacon, add to •pan and stir over a medium heat for a few minutes

Peel and slice potatoes, wipe and •chop mushrooms and add to pan

Add tin of tomatoes•

Add ½ can of water•

Cover and cook and allow to •bubble gently for 20 minutes until potatoes are soft-test with a knife

Ready to eat now or cool cover •and store in fridge


Enjoy with chunks of crusty bread •or a roll

Wholemeal and granary breads are •a good choice

History of Jerry Grey

Jerry Grey was a traditional dish often made by travelling people. When travelling people were hop picking, farmers would give them potatoes, mushrooms and onions from the field, from which they made a stew in a jerry type pot over a camp fire. The meal would turn out grey. Over the years tomatoes and meat where added to improve flavour.

Tomato and potato casseroleJerry Grey traditional Romany dishSee poster








What you need for four portions

500grams lean mince•

1 onion•

1 clove garlic•

Tin chopped tomatoes•

Tin kidney beans•

approx 500mls vegetable stock•


Mixed peppers (red and green)•

1 ½ teaspoons chilli powder•

¾ teaspoon ground cumin•

3 tablespoons tomato purée•

What you need to doPut mince in saucepan and cook •over a medium heat.

Break up mince with a wooden •spoon until all brown.

Peel and chop the onion, •peppers, mushrooms and garlic

Add all of above to pan and stir.•

Add in tin of tomatoes and •puree

Add chilli and cumin•

Add enough stock to cover •mince

Drain and rinse red kidney beans •in cold water then add to pan

Cover with lid and cook gently •(should be just bubbling slowly) for 30 minutes

Ready to eat now or cool and •store covered in fridge for later.


Eat with cooked rice, jacket •potatoes or some bread.

Enjoy•



• Add in the tomatoes and tomato puree.





Carrot & butterbean soup

What you need for four portions• 1 teaspoon vegetable or sunflower oil• 1 onion, diced• 2 cloves of garlic, finely chopped• 2 mugs of vegetable stock (1 stock cube)• 5 carrots, peeled and thinly sliced• 2 medium potatoes, peeled and thinly sliced• 3 dessertspoons tomato puree• 3 dessertspoons fresh parsley, chopped (optional)• 200g tinned butterbeans (drained)

What you need to do• Heat the oil in a medium sized non stick pan, add the onion and garlic and lightly cook until soft• Add the stock, carrots and potatoes and simmer for 15 minutes, or until the potatoes have cooked through

• Add the tomato puree (and parsley if using)• Remove from the heat and blend or mash the soup• Add water if the soup is too thick• Add the butterbeans, season to taste and heat through.

Optional • Serve with crusty brown bread• Add more vegetables to make the dish go further









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•








Carrot & butterbean soup

What you need for four portions• 1 teaspoon vegetable or sunflower oil• 1 onion, diced• 2 cloves of garlic, finely chopped• 2 mugs of vegetable stock (1 stock cube)• 5 carrots, peeled and thinly sliced• 2 medium potatoes, peeled and thinly sliced• 3 dessertspoons tomato puree• 3 dessertspoons fresh parsley, chopped (optional)• 200g tinned butterbeans (drained)

What you need to do• Heat the oil in a medium sized non stick pan, add the onion and garlic and lightly cook until soft• Add the stock, carrots and potatoes and simmer for 15 minutes, or until the potatoes have cooked through

• Add the tomato puree (and parsley if using)• Remove from the heat and blend or mash the soup• Add water if the soup is too thick• Add the butterbeans, season to taste and heat through.

Optional • Serve with crusty brown bread• Add more vegetables to make the dish go further









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•











1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•




What you need to do• Preheat the oven to 200C/400F/ Gas mark 6• Crush cornflakes in a food bag• Beat egg in large bowl• Add spices to flour• Oil a baking tray• Cut chicken into bite sized pieces• Coat chicken in seasoned flour, dip into beaten egg and then into crushed cornflakes• Arrange chicken pieces on an oiled baking tray• Bake in the oven for 15-20 minutes

Optional• Make with a selection of dips• You can easily prepare these as a healthy snack • Serve with potato wedges and coleslaw

What you will need for three portions• 3 mugs of cornflakes• 2 eggs• Pepper/spices/herbs for seasoning• 1 mug of flour• 1 teaspoon of oil• 2 chicken breasts trimmed of all fat

Chicken nuggets









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•











1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•







Chicken nuggets









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•











1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•







Chicken nuggets









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•








What you need for two portions• ½ mug brown rice, cooked with ½ teaspoon turmeric• 1 egg• 1 dessertspoon sunflower oil• ½ onion, finely diced• 1 celery stalk, finely diced• 1 small carrot, diced• 1 garlic clove, chopped• 1 dessertspoon curry powder/cumin• ½ red or yellow pepper, diced• 4 mushrooms, sliced• 1 large handful frozen peas• 1 x 185g tin of tuna (drained)

What you need to do• Cook rice if not already cooked (You can add the egg and hard boil it for 10 minutes at the same time)• Heat oil in a pan, add onion and fry until softened• Add celery, carrot, garlic, curry powder/cumin and cook for a further couple of minutes

Optional• You can replace tuna with tinned salmon• Use more vegetables to make the dish go further• Try adding tinned or frozen sweetcorn

• Add pepper, mushrooms and frozen peas and cook for 2-3 minutes, stirring• Add tuna, cooked rice and chopped egg and stir until heated through

Egg fried rice with tuna









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•





















1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•





















1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•








• Cover the fruit with the crumble mixture • Place dish on an oven tray and bake for 20 to 25 minutes until top is browned

Optional• Try using tinned fruits in juice (drained) or frozen mixed fruits• Try pear and rhubarb or a mixture of fresh and frozen fruits

What you need to do• Preheat the oven to 200C/400F/ Gas mark 6• Put the flour into the mixing bowl• Add the margarine then using your fingertips, work the margarine into the flour until the mixture looks like breadcrumbs • Add the oats and sugar and stir to mix• Peel, core and chop the apples and add to an ovenproof dish with the raisins and spice

What you will need for 6-8 portions• 1 cup of flour• 2 tablespoons soft margarine • 1 cup of porridge oats• 1 tablespoon of sugar• 6 dessert apples (for example, Golden Delicious)• 1 handful raisins• 1 teaspoon cinnamon

Fruit crumble









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•












Fruit crumble









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•












Fruit crumble









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•








What you need for two portions• 2 tablespoons split red lentils • 500ml/1 pint ham or vegetable stock• 1 medium onion, finely chopped• 2 carrots, finely chopped• 1 leek, finely chopped

What you need to do• Wash the lentils in cold running water and place in a medium sized pan along with the stock.• Bring to the boil then reduce to a simmer and cover• Add the onion, carrot and leek and bring back to the boil• Reduce the heat to a simmer and cover for 30 minutes• Blend or mash before serving

Optional• Serve with crusty brown bread• Add more vegetables to make the dish go further

Lentil soup









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•








What you need for two portions• 2 tablespoons split red lentils • 500ml/1 pint ham or vegetable stock• 1 medium onion, finely chopped• 2 carrots, finely chopped• 1 leek, finely chopped

What you need to do• Wash the lentils in cold running water and place in a medium sized pan along with the stock.• Bring to the boil then reduce to a simmer and cover• Add the onion, carrot and leek and bring back to the boil• Reduce the heat to a simmer and cover for 30 minutes• Blend or mash before serving


Lentil soup









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•








What you need to do• Place the vegetables in the middle of 2 large pieces of tin foil• Place the bite sized salmon pieces on top of the vegetables• In a bowl, mix together the lemon juice, grated rind and sweet chilli sauce and pour over the fish and vegetables• Preheat grill to a high setting• Fold in the foil together to seal the fish and vegetables into parcels and place on a baking tray• Place the parcels under the grill for 15 minutes until the fish is cooked

Optional• Add yellow peppers and/or courgettes, cut into strips• Replace sugar snap peas with courgette, cut into strips• Salmon can be served on a bed of mashed potato

What you need for two portions• 6 baby corn halved • 8 sugar snap peas• 1 carrot, peeled and cut into strips• 1 fresh salmon fillet, cubed into even bite sized pieces• 1 lemon, juiced and rind grated• 2-3 tablespoons sweet chilli sauce• 2 portions of dried noodles

• During the last 5 minutes, cook the noodles in boiling water until soft (about 3 minutes), then drain• Serve the contents of the parcels on a bed of noodles

Salmon parcels with noodles









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•









What you need for two portions• 200g lean steak mince• 1 onion, peeled and chopped• 1 clove of garlic, peeled and finely chopped• 1 carrot, peeled and thinly sliced• 4 mushrooms, sliced• ½ red pepper, thinly sliced• 1 beef stock cube• 1 teaspoon of mixed dried herbs • ½ tin (400g) of chopped tomatoes• 1 tablespoon of tomato puree• 150g of dried spaghetti pasta

• If the mince looks dry, add boiling water or more chopped tomatoes• After 20 minutes of cooking, add the dried pasta to boiling water and cook until soft• Once the pasta is cooked, strain and add bolognaise sauce

What you need to do• Dry fry the lean steak mince over a medium heat and cook until the meat is browned• Add the onion and garlic and cook until softened • Add the carrot, mushrooms, and pepper and cook for 5 minutes• Crumble the stock cube into the mixture and stir. • Add mixed herbs, chopped tomatoes and tomato puree and cook on a low heat for 20 minutes

Optional• Add extra vegetables to make the dish go further. Try adding tinned carrots near the end of cooking• Consider adding courgettes and celery along with the other uncooked vegetables • Grate parmesan cheese over the finished dish

Spaghetti bolognaise









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•








What you need for two portions• 1 dessertspoon sunflower oil• 1 onion, diced• 2 cloves of garlic, finely chopped• 1 carrot, peeled and thinly sliced• 1 stalk celery, thinly sliced• 1 dessertspoon dried basil• 2 mugs of vegetable stock (1 stock cube)• 1 tin chopped tomatoes• 1½ dessertspoons tomato puree (optional)• 1½ dessertspoons fresh basil, chopped (optional)

What you need to do• Heat the oil in a medium sized non stick pan, then add the onion, garlic, carrot, celery and dried basil• Lightly fry, until softened, stirring all the time• Add the stock, tinned tomatoes, tomato puree and simmer for 15 minutes• Remove from the heat and blend or mash the soup• Add the fresh basil and heat through


Tomato and basil soup









1 onion•

1 clove garlic•


Tin kidney beans•



















Enjoy•









What you need for two portions• 1½ mugs of pasta shells• 2 dessertspoons sunflower oil• 1 onion peeled and chopped• ½ tin (400g) chopped tomatoes • 2-3 dessertspoons tomato puree• 1 clove of garlic peeled and chopped• 1 teaspoon of mixed herbs• 4 mushrooms sliced• 1 tin of tuna in brine (drained)• 1 slice of wholemeal bread (grated into breadcrumbs)• 3 dessertspoons grated cheese• 5 florets of broccoli

• Mix breadcrumbs and cheese together• Put the broccoli in with the boiling pasta for 2 minutes before the pasta is ready• Drain the cooked pasta and broccoli and add to the sauce• Pour mixture into an oven proof dish, cover with cheese and breadcrumbs, grill until the cheese has melted and topping is crispy (for about 2 minutes).

What you need to do• Put the pasta shells into a pot of boiling water and simmer for 12-15 minutes• Heat the oil in a pan, add the onion and cook until soft• Add the chopped tomatoes, tomato puree, garlic and mixed herbs, and simmer for 2 minutes to make a sauce• Add the mushrooms and tuna to the sauce, stir together and simmer for a further 5 minutes

Optional• Add more vegetables to make the dish go further• Try adding frozen sweetcorn or peas with the broccoli

Tuna and broccoli pasta bake

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