RED ALERT - CITRUS
STRAWBERRY
SMOOTHIE
RED ALERT - CITRUS
STRAWBERRY
SMOOTHIE
This recipe makes 2 large
smoothies or 4 small ones.
HOW TO MAKE IT
1. Put all the ingredients, except
the ice cubes and the
strawberries and orange slices
for decoration, into the blender.
NTS
er ones:
INGREDIE
s or 4 small
ie
th
o
o
sm
For 2 large ies
ezed
err
500g strawb removed and juice sque
st
e
1 orange - z hurt - chilled
g
200g plain yo ear honey
cl
n
1 tablespoo onal
ti
p
o
to decorate
ice cubes range slices o
4
d
n
a
s
ie
4 strawberr
T
oon,
EQUIPMEN lemon squeezer, tablesp
r,
te
ss
blender, gra knife , board, serving gla
scraper, sharp
2. Whizz the ingredients in
the blender until smooth, then
pour into glasses.
3. With a sharp knife, slit the
strawberry and orange slices
so that they sit on the rim of
each glass.
4. Add the ice cubes, if using,
and serve immediately.
Photograph by Richard Moran
For more recipes go to
www.focusonfood.org.uk
BERRY LIME
REFRESHER
BERRY LIME
REFRESHER
This is a simple taste-tingling
drink made from a variety of fruit
juices - a good way to top up your
daily servings of fresh fruit. Enjoy
it at breakfast or include it in a
packed lunch. This recipe serves 2.
HOW TO MAKE IT
1. Place the crushed ice cubes
in the tumblers.
TS
uits
EDIEN- crushed
R
G
mer fr
N
I
m
s
u
e
s
b
cu
en
12 ice 0g pack froz
0
5
es
1x
ice
f 3 lim
juice o pineapple ju honey
l
300m spoon clear
le
b
a
1t
er,
squeez
n
o
T
m
N
jug, le
PME
EQUI , measuring ing tray,
r
blende oon, ice-mak r beakers
o
tablesp ic tumblers
t
6 plas
2. Place all the remaining
ingredients in the blender
and whizz until smooth.
3. Pour the mixture over the
ice cubes and serve immediately.
h
HOT T
I
1 tables P
p
may be oon clear hone
y
added if
Refresh
er taste the
s sour.
Photograph by Richard Moran
For more recipes go to
www.focusonfood.org.uk
SUPER SANDWICH
SUPER SANDWICH
This recipe serves 1.
HOW TO MAKE IT
1. With the table knife,
spread both of the bread slices
with the cream cheese.
INGR
E
2 slice DIENTS (
s whole
per sa
15ml
(1 tab meal/whole ndwich)
lespoo
2 - 3 le
-grain
n
t
b
2 table tuce leaves ) cream che read
e
s
se
p
o
ons tu
draine
na (ca
d
nned in
1 tom
a
spring
cucum to - thinly s
water)
liced
ber sli
ces (o
ptiona
l)
EQUI
P
c hopp MENT
in
tablesp g board, ta
ble kn
oon
ife , sha
rp knif
e,
2. Arrange the lettuce leaves on
one slice. Spoon the drained tuna
evenly on to the lettuce. Add
the sliced tomato.
3. Place the second slice of
bread on top and press
down lightly.
4. Cut the sandwich into
two and serve with sliced
cucumber (optional).
Photograph by Richard Moran
For more recipes go to
www.focusonfood.org.uk
BIG SNACK
BRUSCHETTA
BIG SNACK
BRUSCHETTA
Bruschetta is a toasted bread
snack originating from Tuscany in
Italy. In this recipe, in addition to
the traditional tomato-topped
garlic-flavoured toasts, a range
of optional extra ingredients
have been included. Each slice
of ciabatta serves one person.
HOW TO MAKE IT
1. Lightly toast the bread on
both sides. Rub both sides of
the bread with the garlic clove,
then place the slices on the
baking tray.
2. Heat the oven to
200°C/400°F/Gas 6. With
a teaspoon, drizzle a little
olive oil on to the bread.
person
NTS - per
INGREDIE tta or French bread
ba
1 slice of cia ic
rl
a
g
f
o
e oil
1 clove
ertspoon) oliv pped
ss
e
d
10ml (1
cho
toes - finely
1 or 2 toma nely grated
- fi
ptional
25g cheese
to garnish - o
l
si
a
b
sh
e
fr
a little
tional
o of the op e
tw
r
o
e
n
o
Choose
dd to th
below to a
ingredients ing:
p
pepper
tomato top ely chopped green or red
fin
tcorn
1 tablespoon
canned swee finely chopped
n
o
o
sp
1 table
m
cooked ha
1 tablespoon iced pitted olives
sl
pped
1 tablespoon - trimmed and finely cho
n
1 spring onio
T:
,
EQUIPMEN arp knife , chopping board
sh
y
,
a
e
tr
if
g
n
k
in
bread
on, bak
oon, tablespo
grater, teasp
3. Arrange the chopped tomato
and one or two of the optional
ingredients on top of bread.
Sprinkle with cheese.
4. Bake in the oven for 5-10
minutes until the bruschetta is
hot and the cheese is bubbling.
Garnish with torn basil and
serve warm.
Photograph by Richard Moran
For more recipes go to
www.focusonfood.org.uk
MILK ROLLS
MILK ROLLS
The recipe makes sufficient
dough for 6-8 rolls.
HOW TO MAKE IT
1. Put the flour and yeast into
the mixing bowl. Stir to
combine the ingredients.
ING
225 REDIE
1 x g strong NTS
150 7g sac h white p
1 ta ml warmet ‘easy lain flou
extra blespoon (NOT bake’ m r
oil - flour - olive o HOT) m icrofine
d
il
for g
ilk o
f
r wa ried yea
reas or knea
ding
ing
ter
st
EQU
and
mixi IPME
s
pr in
kling
table ng bowl NT
,
s
t
e
p
baki oon, w aspoo
ng t
ray ooden n, meas
spoo
u
n, flo ring jug
,
ur d
redg
er,
2. Make a ‘well’ in the centre of
the dry ingredients and add all
the warm liquid with the olive
oil. With a wooden spoon, mix
the ingredients to a soft dough.
3. On a lightly floured surface,
knead the dough until it
develops a soft, elastic and
smooth texture.
Photograph by Richard Moran
4. Heat the oven to
220°C/425°F/Gas 7.
5. Divide the dough into 6 or 8
even-sized pieces. Knead each
portion to form a round bread
roll. Place the rolls on a greased
and floured baking tray. Set
aside in a warm place to rise to
twice their size. Depending on
the room temperature, this will
vary from 20-45 minutes
6. Bake the rolls for
15 minutes until golden-brown
and hollow-sounding when
tapped underneath.
[
HOT T
I
Do not P
ad
Althoug d salt to the fl
h salt is
o
tradition ur.
added to
ally
b
re
a
d
to impro
flavour
an
ve its
suitable d texture, it is
not
for this
age ran
ge.
For more recipes go to
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HERBY CHEESE
SCONES
HERBY CHEESE
SCONES
This recipe makes 6- 8 scones.
NTS
INGREDIE g flour
in
200g self-rais aking powder
1 /2 teaspoon b
ptional
50g butter
sh thyme - o
e
fr
)
n
o
o
sp
1
a
2.5ml ( /2 te oon) fresh basil - torn
sp
5ml (1 table
ted
r cheese - gra
75g Chedda
- to mix
scones
150ml milk
ening out the
tt
a
fl
r
fo
r
u
flo
zed egg
1 medium si
HOW TO MAKE IT
1. Heat the oven to
220°C/425°F/Gas 7. Sieve
the flour and baking powder
into the mixing bowl and add
the butter.
T
asuring jug,
EQUIPMEN e, table knife, grater, me
siev
er,
mixing bowl, r dredger, 6cm plain cutt
u
o
fl
rolling pin,
- greased
, baking tray
e
if
n
k
e
tt
le
a
p
2. With the table knife, ‘cut’
the butter into the flour. Rub
the butter in with your
fingertips until the mixture
looks like breadcrumbs.
3. Add the herbs and the
cheese and mix. Make a ‘well’ in
the centre of the mixture.
4. Pour the egg and milk
mixture into the ‘well’.With
a tablespoon, mix to a soft,
but not sticky, dough.
Photograph by Richard Moran
5. Put the dough on a lightly
floured work surface.With the
flat of your hand, press the
dough to an even 3cm thickness.
6. Stamp the scones out
with the cutter and place
them slightly apart on the
greased tray.
!
TIP
ser ve
HOT nch box, d.
lu
la
For a d with sa
e
r
e
butt
For more recipes go to
www.focusonfood.org.uk
FRIENDSHIP PIZZA
FRIENDSHIP PIZZA
This recipe makes 1 large
pizza for 4-6 people.
HOW TO MAKE IT
1. Put the flour and yeast
into the mixing bowl. Add the
water and oil and mix to a soft
dough, using a wooden spoon.
2. Knead the dough until
smooth. Roll it out to a 20-25
cm round, then place the round
on the baking tray. Heat the
oven to 220°C/425°F/Gas 7.
DIENTS
INGRE ase:
b
yeast
e) dried
For the ng plain flour
in
-f
o
r
ic
m
o
225g str chet easy-bake (
a
s
g
7
1x
e oil
poon oliv
1 tables rm water
a
150ml w
in a
g:
o a pulp
t
in
p
d
e
p
k
o
o
t
o
For the rr y tomatoes - c
e
300g ch oil
crushed
e
little oliv love - peeled and
c
es 1 garlic
ach leav steamed
in
p
s
g
0
250 - 30 oved and lightly , chopped
d
m
stalks re pper - de-seede il
e
p
e
liv o
1 /2 red
ked in o - sliced
o
o
c
ly
t
h
arella
and lig
0g Mozz sliced
5
1
g
0
0
ly
1
oes - thin
2 tomat s - torn
ve
basil lea
oon,
g, tablesp
,
MENT
EQUIP wl, measuring ju ard, sharp knife
o
o
b
t
b
g
g
g
in
in in
mixin
n, chopp ur dredger, bak
o
o
p
s
n
e
o
wood
pin, fl
n, rolling
saucepa
3. Spread the cooked cherry
tomatoes (pick out the
skins, if you wish) over
the dough. Scatter the
garlic over the tomatoes.
Photograph by Richard Moran
4. Place a circle of Mozzarella
slices in the centre of the pizza.
Around it, place a ‘ring’ of
spinach, followed by another
ring of cooked red pepper.
Add the sliced tomatoes.
5. Leave the pizza to stand for 5
minutes. Bake for 15-20 minutes
until the cheese has melted and
the pizza base has cooked.
6. Serve warm, cut into slices.
For more recipes go to
www.focusonfood.org.uk
TOMATO AND
BASIL SALAD
TOMATO AND
BASIL SALAD
This recipe serves 4-6.
HOW TO MAKE IT
1. Place all the salad ingredients
in the mixing bowl and stir
gently with a tablespoon to
combine them.
2. Put the basil, garlic, Parmesan
cheese, olive oil, lemon juice and
black pepper in the small bowl
and mix well.
INGREDIEN
TS
6 tomatoes - cu
t
8 -10 black oliv into wedges
es - pitted
25g sun-dried
to
1 medium-sized matoes in oil - drained
red onion - pee
led and thinly sl
iced
For the dress
ing:
60ml (4 tables
poons) basil to
1 large garlic
clove - crushed rn
2 tablespoons
Pa
4 tablespoons rmesan cheese - finely grat
ed
olive oil
2 tablespoons
lemon juice
freshly ground
black pepper
EQUIPMEN
T
sharp knife , ch
op
tablespoon, mix ping board, garlic crusher, gr
ater,
ing bowl, smal
l bowl, serving
bowl
3. Pour the dressing over the
salad ingredients and mix them
gently with the tablespoon.
4. Transfer the salad to a
serving dish. Serve immediately.
Photograph by Richard Moran
For more recipes go to
www.focusonfood.org.uk
MIXED LEAF SALAD
MIXED LEAF SALAD
This recipe serves 4.
atted dry
NTS
INGREDIE d leaves - washed and p
la
200 -300g sa - peeled and diced
r
e
b
1 /2 cucum
edges
s - cut into w
3 -4 tomatoe ion - sliced
n
1 small red o
HOW TO MAKE IT
1. Place the prepared salad
ingredients in the salad bowl.
2. Prepare the dressing by
mixing all the ingredients
thoroughly in the small bowl or by shaking them in a tightly
lidded jam jar.
ssing:
For the dre d or white wine vinegar
re
1 tablespoon corn oil or sunflower oil
s
n
o
o
2 tablesp
ear honey
1 teaspoon cl rd powder
a
rs
a pinch must finely chopped into slive
ve
o
cl
1 garlic
T
eeler,
EQUIPMEN ing board, sharp knife , p ll bowl
a
pp
colander, cho lespoon, garlic crusher, sm
b
ta
l,
w
o
salad b
ith lid), fork
(or jam jar w
3. Just before serving the salad,
pour the dressing over it.
Photograph by Richard Moran
For more recipes go to
www.focusonfood.org.uk
CARNIVAL SALAD
CARNIVAL SALAD
This recipe serves 3-4.
HOW TO MAKE IT
1. Prepare the mangoes by
cutting the flesh away from
the stone and ‘hedgehogging’ each
of the four ‘cheeks’.
2. Cut the watermelon wedges
into 1 -2cm thick slices (see
picture opposite).
INGRE
D
For the IENTS
s
2 ripe m alad:
a
ngo
1/4
(approxim es - sliced and ‘h
ed
ately) sm
cut into
all water gehogged’
w
melon 1 red on edges
ion - pee
1/4
le
d
, halve
(appr
peeled a oximately) cucum d and thinly slic
ed
n
ber 200g ha d diced
r
(e .g. Che d cheese
ddar or W
ensleyda
le) - cub
For the
ed
d
2 tables ressing:
poons ve
getable
1 desser
oil
t
1 tables spoon clear hon
poon lim
ey
e
1 tables
poon fla juice
t-leaf pa
rsley - ch
EQUIP
opped
MENT
sharp kn
ife , chop
ping boa
desser ts
p
r
ser ving b oon, mixing bow d, peeler, tablesp
l, small b
oon,
owl or p
o
lastic lun
ch conta wl, fork,
iner
3. Combine the cucumber,
red onion and watermelon
in the mixing bowl. With a
dessertspoon, scoop the cubes
of mango from their skins.
4. Add the mango and cheese
cubes to the bowl.
Photograph by Richard Moran
5. Make the dressing by
combining all the ingredients
in a small bowl and mixing with
a fork.
6. Pour the dressing over the
salad.Very gently mix the
ingredients. Spoon the salad
into a serving dish or plastic
lunch container.
For more recipes go to
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HARVEST
VEGETABLE SOUP
HARVEST
VEGETABLE SOUP
This recipe serves 4-6.
HOW TO MAKE IT
1. Put all the prepared
vegetables, except the canned
tomatoes, in the pan with the
water and bouillon powder.
ed
nd dic ed
a
d
le
NTS tato - pee finely slic hopped
EDIE
c
o
d
INGR ium-sized p washed an and finely
,
d
d
d
e
le
me
pee
1m
s - trim
nion 2 leek ium-sized o d
oes
1 med gettes - slice ped tomat
p
2 cour 0g can c ho
er
3
2
s
1x
pea uillon powd
n
e
z
o
al)
50g fr er tspoon bo er
option
(
s
p
h
s
p
e
is
e
d
n
p
1
r gar
black
ley - fo
s
r
ground water
a
p
af
l
750m spoon flat-le
ve ,
le
1 tab
esh sie
m
e
s
r
NT der or coa ring jug,
oard,
IPME
EQU r, ‘mouli’ grin h lid, measu , chopping b dle
blende aucepan wit etable knife ed spoon, la
t
large s n spoon, veg opener, slot
e
n
d
a
woo peeler, c
potato
2. Heat the mixture to boiling
point, then reduce it to a
simmer. Put the lid on and cook
for approximately 20 minutes
until all the vegetables are tender.
3. Put the blender on the work
surface.With a slotted spoon,
remove the vegetables from the
pan and place them in the
blender cup. Reserve the
cooking liquid.
Photograph by Richard Moran
4. Add the peas and canned
tomatoes. Place the lid on the
blender cup and ‘seat’ it on the
blender base.Whizz the soup to
a smooth purée.
5. Place the purée in a clean
pan and add the reserved
cooking liquid. Heat until
almost boiling.
6. Pour into serving dishes.
Allow to cool a little. Serve
with warm crusty bread or
Herby Cheese Scones.
For more recipes go to
www.focusonfood.org.uk
GREEN PEA PÂTÉ
GREEN PEA PÂTÉ
This can be served as a dip or
used as a spread for sandwiches.
This recipe serves 8-10.
NTS
INGREDIE eas - de-frosted
led)
p
450g frozen - shelled, cooked and coo
s
d
(or fresh pea nion - very finely choppe
d
1 /2 small red o
e
crush
- peeled and
chopped
1 garlic clove illi - de-seeded and finely
ch
1 /2 fresh red
round cumin
1 teaspoon g - finely chopped
s
10 mint leave Greek yoghurt
s
2 tablespoon live oil
o
1 tablespoon black pepper
d
freshly groun
HOW TO MAKE IT
1. Put the de-frosted (or
cooked and cold fresh) peas
into the blender. Whizz until
fairly smooth.
T
g board,
EQUIPMEN oking the peas), choppin crusher,
co
, garlic
saucepan (if
l, tablespoon
w
o
b
g
in
ix
m
scraper
sharp knife ,
tato masher,
o
p
r
o
r
e
d
n
ble
2. Transfer the pea purée to the
mixing bowl and add the
remaining ingredients. Stir well.
3. Place the mixture in the
serving dish and chill at
-5°C until ready to serve.
N.B.: Use a potato masher
to crush the peas if a blender is
unavailable. However, a ‘mashed’
Green Pea Pâté will take longer
to prepare and will be coarser
in texture.
HOT T
I
Photograph by Richard Moran
^
If you d P
o
process not have a foo
or or ble
d
n
potato
masher der, use a
to crush
peas . A
th
m
be coar ashed version e
ser in te
will
xtu
the blen
ded one re than
.
For more recipes go to
www.focusonfood.org.uk
HONEYED
VEGETABLE KEBABS
HONEYED
VEGETABLE KEBABS
This recipe makes 6 kebabs.
S
INGREDIENT toes - cooked and cooled
ta
po
w
ne
l
12 smal
t into 1cm slices cu
es
tt
2 courge
er
d 1 yellow pepp
1 red pepper an into 2cm squares
t
de-seeded and cu , quar tered and split
ed
el
pe
n
io
1 red on
into layers
ade:
For the marin
ive oil
2 tablespoons ol r honey
ea
2 tablespoons cl ed and crushed
el
pe
e
ov
cl
c
1 garli
1 lemon
juice and zest of le-grain mustard pepper
ho
2 tablespoons w
HOW TO MAKE IT
1. Heat the oven to
200°C/400°F/Gas 6. Prepare the
vegetables as set out in the
Ingredients list.
2. In a mixing bowl, combine
the marinade ingredients. Place
the prepared vegetables in the
bowl and, with a tablespoon,
coat the vegetables in the
marinade. Set aside for
20-30 minutes.
g:
For the dressin s) herbs
on
75ml (5 tablespo d chives) - freshly chopped
an
(mint, coriander
ed)
aîche (fat-reduc
150ml crème fr
EQUIPMENT arp knife , tablespoon,
sh
bowl,
chopping board,
squeezer, mixing
on
m
le
r,
he
us
cr
garlic
tray,
ry brush, baking 2 hours
small bowl, past
r
fo
d
ke
ewers (soa
wooden kebab sk
in cold water)
3. Prepare the dressing
by mixing the herbs and
crème fraîche in a small bowl.
Refrigerate until ready to use.
Photograph by Richard Moran
4. Thread the marinated
vegetables on to the skewers.
Place the kebabs on a baking
tray and cook in the oven
for 15-20 minutes until
lightly browned.
5. Serve with the dressing and
warm wholemeal pitta bread.
For more recipes go to
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ROASTED
VEGETABLE
COUSCOUS SALAD
WITH FETA CHEESE
ROASTED VEGETABLE
COUSCOUS SALAD
WITH FETA CHEESE
This salad can be served as a
vegetarian main course or as a
side dish. It is great to take on
picnics. Serves 6-8.
HOW TO MAKE IT
1. Heat the oven to
220°C/425°F/Gas 7. Place all the
vegetables in the plastic bag.
Add the oil and garlic, then
shake the bag to coat the
vegetables in the oil.
NTS
INGREDIE
us
o
250g cousc live oil
o
n
1 tablespoo uillon powder
o
b
s
1 teaspoon water
2 -3cm chunk
g
250ml boilin llow and 1 red) - cut into
ye
2 peppers (1 t into 2 -3cm chunks
cu
sliced
1 red onion
trimmed and
e
tt
e
rg
u
co
1
s olive oil
2 tablespoon crushed
1 garlic clove
r
e
black pepp ese - cubed
e
200g Feta ch
s
basil leave
T
easuring jug,
EQUIPMEN ag, mixing bowl, kettle , m arlic crusher,
,g
b
clean plastic opping board, tablespoon
ch
,
e
sharp knif
rving dish
baking tray, se
2. Place the oiled vegetables on
the baking tray and roast them
for 30 minutes until they are
crisp at the edges and softened.
3. Put the couscous and
bouillon powder into the
mixing bowl. Add the boiling
water, stir and cover the bowl
to allow the couscous to steam
for 20 minutes.
Photograph by Richard Moran
4. Fork the couscous through
gently to separate the grains.
Add the roasted vegetables and
season with pepper.
5. Pile the Roasted Vegetable
Couscous into a serving dish.
Sprinkle both the Feta cheese
and the torn basil on top.
Serve warm.
!
c
IP
HOT T tables and
e
ed
The veg can be prepar
s
u
cousco e .
nc
in adva
HOT T
I
Use a v P
ar
vegetab ied selection o
f
les , inclu
din
tomatoe
s , auber g c herr y
g
and ora
nge pep ine , fennel
per.
For more recipes go to
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VEGETABLE
SAMOSAS
VEGETABLE
SAMOSAS
These spicy vegetable samosas
are traditionally deep-fat-fried.
In this recipe, the triangle-shaped
parcels are baked in the oven.
This recipe makes 12-14 samosas.
HOW TO MAKE IT
1. Gently fry the onions in the
pan with the oil until they are
golden. Add the spices (and
chilli, if using) and continue to
cook gently for 2-3 minutes.
INGREDIE
NTS
1 pack filo
pastry (tha
wed, if froz
1 medium-s
en
iz
1 level teasp ed onion - peeled an )
d finely cho
o
o
n
c
urr y powde
pped
1 level teasp
r
o
o
n
tu
rmeric
2.5ml ( 1/2
le
1 green ch vel teaspoon) cumin
illi (optiona
l)
4 tablespoo
n
1 medium-s s vegetable oil
iz
300g froze ed potato - diced an
d part-boile
n mixed ve
getables
d
extra oil - fo
r brushing
EQUIPME
N
sharp knife T
, chopping
board, teasp
wooden sp
oo
oo
pastry brush n, large saucepan wit n,
h
, dessertspo
a lid, tablesp
on, baking
oon,
tray
2. Add the part-boiled potato
and frozen mixed vegetables.
Stir, then place the lid on the
pan and continue to cook
slowly for 5-6 minutes.
Allow to cool.
3. Heat the oven to
200°C/400°F/Gas 6. Cut or fold
a filo pastry sheet into a
rectangle 8- 10cm wide. Brush
the pastry with a little oil.
Photograph by Richard Moran
4. Place a dessertspoon of the
cooled vegetable filling at the
end of the pastry strip closest
to you. Fold the pastry over in
triangles, encasing in the filling.
5. Seal the ends of the parcel
with a brush of oil. Place each
samosa on the baking sheet and
brush them lightly with
oil all over. Bake for 10-20
minutes until golden-brown.
For more recipes go to
www.focusonfood.org.uk
VEGETABLE SPRING ROLLS
(CHINESE STYLE)
VEGETABLE SPRING
ROLLS (CHINESE
STYLE)
This recipe makes 12-14
spring rolls.
HOW TO MAKE IT
1. Heat the oven to
200°C/400°F/Gas 6. Drain the
mushrooms and slice them
finely, discarding the tough stalks.
2. Prepare all the other
vegetables by cutting and slicing
them thinly for quick cooking.
Heat 30ml (2 tablespoons) of
oil in the pan. Add all the
vegetables, except the bean
sprouts, and stir-fry them for 68 minutes, ensuring that they do
not brown. Add the bean
sprouts and soy sauce.
NTS
INGREDIE nflower oil
d sliced
su
n
o
o
s - soaked an
m
1 tablesp
o
ro
sh
u
m
d
drie
5 -6 Chinese crushed
ve
o
cl
d grated
1 garlic
r - peeled an t into strips
ge
in
g
t
o
ro
1 -2cm
and cu
rrot - peeled
1 medium ca ut - sliced
to
100g mange ns - sliced
nio
o
g
n
ri
d
2 -3 sp
routs - washe
sp
n
a
e
100g b
on soy sauce
1 dessertspo black pepper
)
d
freshly groun ry - de-frosted (if frozen
st
a
p
lo
fi
1 pack
il
s vegetable o
4 tablespoon
,
T
, sharp knife
EQUIPMEN or wok, chopping board n,
an
oo
large saucep wl, tablespoon, dessertsp
o
b
ll
a
d
sm
,
plate
- grease
, baking tray
pastry brush
Photograph by Richard Moran
3. Place a rectangular sheet of
filo pastry on the table or work
surface, short side towards you.
Brush the pastry lightly with oil.
4. Place a heaped dessertspoon
of filling 2cm in from the pastry
edge nearest you. Fold the long
sides in to cover the centre of
the filling and overlap them.
Then roll up the pastry, encasing
the filling completely.
5. Brush each Spring Roll with
oil. Bake for 10-15 minutes until
golden and crisp.
For more recipes go to
www.focusonfood.org.uk
DINNER JACKETS
DINNER JACKETS
ashed
n-w
o
s
r
e
TS
per p
DIEN d potato
E
R
ING ium-size
sil:
d
d ba
n
a
1 me
ato
:
llings eese , tom iced
i
f
e
This recipe is for one jacket
l
h
For t arella ch cheese - s
z
a
z
l
potato per person.
l
o
e
M
ozzar - sliced
75g Me tomato - whole
1 larg asil leaves
:
ater)
cress spring w
d
5-6 b
n
in
na
o n i o n a ( c a n n e d (optional)
d
e
r
d
,
u
m
tuna espoons t alad crea thinly slice
l
s
d
b
2 ta er tspoon eeled an cress
s
1 des d onion - p stard and
e
r
mu
1 /4
d,
poon
s
e
l
b
rot: alved, core
a
r
a
1t
c
-h
and
ler y ting apple
e
c
,
e
appl skinned ea inly sliced
h
d
e
r
and t inely sliced d
1
d
e
r
e
quar t r y stick - f and grate
ife ,
1 cele ot - peeled
rp kn th
r
r
a
a
h
c
s
,
1
oard
n c lo
NT hopping b rater, clea
E
M
IP
,c
,g
For the apple,
HOW TO MAKE IT
EQU tray, fork lon baller
e
g
n
i
m
celery and carrot
1. Heat the oven to
bak tspoon,
r
desse
200°C/400°F/Gas 6.To cook the filling: mix the
potato, prick it with a fork,
place it on a baking tray and
bake it for 1-11/4 hours until
soft throughout.
ingredients and fill
the potato.
Serve immediately.
2. Prepare the filling of your
choice from the Ingredients list.
(Use the ‘bridge’ and ‘claw’
techniques to slice and cut the
ingredients; use a box grater to
grate the carrot .)
3. Hold the hot potato in a
thick pad of a clean cloth.
With a sharp knife, slit the top
of each cooked potato and
gently press the sides to open
the potato.
Photograph by Richard Moran
For the Mozzarella tomato
and basil filling: arrange the
ingredients alternately
and overlapping slightly in
the potato.
For the tuna, red onion and
cress filling: mix the tuna with
the salad cream and onion. Fill
the potato with the mixture and
top with the cress.
For more recipes go to
www.focusonfood.org.uk
THE OSLO MEAL
THE OSLO MEAL
The ‘Oslo’ meal, comprising salad,
cheese, brown bread and butter
and a glass of milk, was given to
Wartime school children as a
health experiment. The improvement
in their personal health was
remarkable. Salad vegetables were
a good source of vitamin C and
fibre; cheese provided calcium, fat,
protein and vitamins A and D; the
bread and butter provided
carbohydrate and fat; and the milk
provided additional calcium for
strong bones and teeth.
n
- per perso
Ingredients s of your choice ble
salad vegeta
prepared
or grated
washed and
eese - sliced tly buttered
ch
r
a
d
d
e
h
C
h
25g
eal bread - lig
m
le
o
h
w
s
e
ic
2 sl
cold milk
250ml fresh
HOW TO MAKE IT
1. Prepare the salad ingredients
and arrange them on a plate.
2. Place the cheese on the salad
and arrange the bread and butter
on the side of the plate.
Equipment: , sharp knife , grater,
rd
chopping boa ing plate , glass
rv
se
table knife ,
3. Pour the very cold milk
into a glass. Serve the meal
straight away.
sted
wa
TIP ing was ve the
T
h
HO not
, lea
!
as
me
Just g War ti bread!
n
i
r
h
du s on t e
t
crus
Photograph by Richard Moran
For more recipes go to
www.focusonfood.org.uk
^
HO
T
For W TIP
do n ar time
o
or d t add m authent
i
ress
ing. ayonna city,
ise
FRUIT MUFFINS
FRUIT MUFFINS
This mixture makes 6 large
muffins, 12 medium-sized
ones or 24 mini-muffins.
INGRED
75g who IENTS
le
75g whit meal self-raising
e self-rais
flour
75g gold
in
en caster g flour
80g berr
sugar
ie
or a mix s (e .g. raspberrie
tu
s , bluebe
rries
75ml mil re of both)
k
4 tablesp
o
1 egg - b ons sunflower oil
eaten
EQUIPM
mixing b ENT
ow
fork, table l, measuring jug
,
silicone m spoon, scraper, m small bowl,
uffin case
ould, coo
s or
ling tray
HOW TO MAKE IT
1. Heat the oven to
200°C/400°F/Gas 6.
2. Put all the dry ingredients in
the mixing bowl with the fruit.
3. Place the milk, oil and egg in
the measuring jug and beat
them together with a fork.
4. Pour all the liquid on to the
flour and fruit and combine the
mixture quickly and lightly to a
lumpy consistency.
5. Spoon the mixture into the
muffin cases or moulds and
bake for 15 minutes until well
risen and golden-brown.
+
HOT TIP
mixed spice,
Tr y adding
nnamon to
nutmeg or ci
hance the
en
the fruit to
e muffins.
flavour of th
o
HOT T
I
Grated P
ze
or lemo st of an orang
e
n with a
pp
banana
are a d le or
eli
alternati
ve to th cious
e berrie
s.
Photograph by Richard Moran
For more recipes go to
www.focusonfood.org.uk
CARROT AND
PINEAPPLE PICNIC
SQUARES
CARROT AND
PINEAPPLE PICNIC
SQUARES
This recipe makes 12 squares.
HOW TO MAKE IT
1. Heat the oven to
190°C/375°F/Gas 5. Place the
flour, butter, sugar, spice and
zest in the mixing bowl.
NTS
INGREDIE al self-raising flour
e
m
le
r
100g who
lf-raising flou
se
e
it
100g wh
100g butter ar
g
75g caster su oon mixed spice
sp
a
te
1 /2 level
and grated
rrot - cooked ined and finely
ca
d
e
iz
-s
m
gs - dra
1 mediu
pineapple rin
1 x 227g can
chopped
rge orange
zest of 1 la eaten
b
1 large egg T
, tablespoon,
EQUIPMEN all bowl, fork, table knife
sm
mixing bowl, r, chopping board,
te
ra
g
,
n
ased
teaspoo
aking tin - gre
b
cm
7
26 x 1
2. With the table knife, cut the
fat into the flour. With your
fingertips, rub the fat into
the flour until it resembles
fine breadcrumbs.
3. Add the grated carrot and
chopped pineapple to the bowl.
Make a ‘well’ in the mixture and
add all the beaten egg.With the
table knife, mix the ingredients
thoroughly.
4. Spoon the mixture into the
greased tin and smooth it level
with the back of the tablespoon.
Photograph by Richard Moran
5. Bake for 30-35 minutes until
well risen and golden-brown.
When cold, cut into 12 squares.
For more recipes go to
www.focusonfood.org.uk
BERRIED
TREASURE
BERRIED
TREASURE
This recipe serves 2-3.
HOW TO MAKE IT
1. Place the raspberries in the
saucepan with 1 tablespoon of
water. Put the lid on and heat
gently until the raspberries are
very soft and cooked.
Allow to cool.
IENTS
INGRED oulis:
c
For the berries - rinsed
p
200g ras blespoon) water
ta
1 5ml (1
ced
e’:
- fat redu
‘treasur
For the ons fromage frais blueberries ,
o
ly
4 tablesp ons approximate redcurrants
d
o
n
p
s
a
le
s
b
rie
4 ta
strawber cream
,
s
ie
r
r
e
b
ble
rasp
oons dou
2 tablesp
ladle ,
ENT
on, sieve , spoon,
M
o
P
p
I
s
U
le
b
Q
ta
E
with lid,
tes , table
saucepan jug, 2 ser ving pla
g
measurin on, teaspoon
o
p
ts
desser
2. Sieve the cooked raspberries
and juice into the measuring jug.
With the back of a ladle, push
as much raspberry pulp as
possible through the sieve
mesh. Discard the seeds.
3. Spoon 15-30ml
(1-2 tablespoons) fromage frais
into the centre of each serving
plate. Arrange some of the
berries over the top.
Photograph by Richard Moran
4. Pour some of the coulis
carefully round the fruit mound
in the centre of the plate.
5. Serve the Berried Treasure
either as it is or, additionally, add
drops of double cream from a
teaspoon at intervals on to the
coulis. Drag the tip of a sharp
knife through the cream to
create a decorative effect. Serve
immediately.
For more recipes go to
www.focusonfood.org.uk