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For a Happy Heart.....portion size matters!
R E C I P E S
Delicious dishes, low in fat, full of fruit and vegetables
Introduction
More and more people are eating out and today, more than ever, healthy food choices are being
requested by customers. For this year’s Happy Heart Eat Out the Irish Heart Foundation is delighted
to have the full support from the chefs of Ireland. To prompt you with ideas for tasty, attractive and
healthy menus, members of both the Panel of Chefs of Ireland and Euro-Toques Ireland have
contributed recipes to this year’s Happy Heart Eat Out campaign. This booklet also features a
favourite recipe from well-known chef, journalist and TV personality Éamonn Ó’Catháin. Thanks to all
those chefs who contributed and to those whose recipes we could not use on this occasion due to
lack of space.
The recipes range from traditional dishes to those with international flavours, from simple and easy
recipes to more adventurous styles, but all have an emphasis on being low in fat and high in fruit
and vegetables and are in line with the theme of this year’s campaign of ‘Portion Size Matters’.
Increasingly overweight and obesity is now a major public health problem as almost 60% of the
adult population is either overweight or obese. For good health it is not just the quality and variety of
food that is important, how much we eat matters. Therefore as part of the promotion we ask that
you provide dishes in keeping with the recommended portion size, based on the Food Pyramid serving
sizes on pages 14/15. Customers will be reminded, through the publicity campaign and the
promotional table cards, to choose the healthier choice and to consider the portion size.
If you would prefer to use your own recipes, follow our healthy catering guidelines on the back page.
You may be pleasantly surprised at how flavoursome the dishes can be and at how well your
customers will respond. Last year 81% of customers thought it was a good idea to provide the
option of smaller food portions and 86% of customers considered it a good idea to offer a fruit or
vegetable-based low fat dish.
If you use these recipes or any other Irish Heart Foundation recipe (see our website
www.irishheart.ie or the Happy Heart Cook Book ISBN 0717130525) you can use the happy heart
stickers, supplied in the Happy Heart Eat Out pack, on your menus to highlight the healthy option.
Offering the healthy option does not mean losing out on taste, variety or presentation. Let these
recipes inspire your menu for Happy Heart Eat Out during the month of June!
For more recipe ideas, including children’s dishes,
see our website www.irishheart.ie.
phone Janis Morrissey at (01) 668 5001 or
Email: [email protected]
Sincere thanks to the Health Service Executive, the Restaurants Association of Ireland,
the Panel of Chefs of Ireland and Euro-Toques Ireland for their support.
Happy Heart Eat Out is developed and promoted by the Irish Heart Foundation
Contents
S t a r t ers: (page 4-5)
Thai Rosti Fish Cakes with Tomato and Chilli Salsa,
Ramada Viking Hotel, Waterford
Gingered Cabbage Parcel, VHI, Dublin
Watermelon and Feta Salad with Lime, Toasted Pumpkin Seeds
and Green Peppercorns, Café Paradiso, Cork
Cream of Leek, Lime and Coconut Soup,
Eurest Catering at Symantec, Dublin
Spring Vegetable Soup à la Minute, One Pico Restaurant, Dublin
Main Courses: (pages 6 -10)
Lamb Shanks with Roast Vegetables, Renvyle House Hotel, Galway
Grilled Tuna Steak with Cherry Tomatoes and Portobello
Mushroom Quiche, The Exchange Restaurant @ The Westin, Dublin
Fillet of Pork with Calvados Sauce, Lorum Old Rectory, Carlow
Steamed Fish with Chilli and Lime Sauce, Éamonn Ó Catháin
Honeyed Cajun Chicken with Mexican Salsa, Wineport Lodge,
Westmeath
Escallop of Turbot with Girolle Mushrooms, Baby Leeks, Shallot
and Chablis Dressing, Bang Café, Dublin
Orange and Ginger Chicken Stir-fry with Sesame Noodles,
Treetop Restaurant, Dublin
Grilled Fillet of Hake with Beetroot Salad and Chargrilled New
Potatoes, Itsa 4, Dublin
Grilled Supreme of Chicken with Sweet Potato and Asparagus,
Oscars Restaurant, Galway
Pan Seared Scallops With White Wine, Lemongrass and Chive
Reduction, The Moorings Restaurant, Galway
Thai Red Curry of Beef, Oscars Restaurant, Galway
Roulade of Sole Fillets, Green Mango and Lime Salsa,
Les Olives Restaurant, Kildare
Vegetarian: (page 11)
Baked Vegetarian and Chive Potato with Ricotta Cheese,
Galway Bay Hotel, Galway
Couscous with Diced Vegetables with a Plum Tomato and Chilli
Compote, Eurest Catering at Hewlett Packard, Dublin
Desser ts: (pages 12-13)
Couscous Gateau with Granny Smith Apple Purée,
St Cleran’s Manor House, Galway
Soup of Summer Berries and Fruit with a Mint Crème Frâiche,
The Moorings Restaurant, Galway
Passionfruit Zabaglione with Fresh Berries,
The Courthouse Restaurant, Leitrim
Peach and Strawberry Parfait,
Farmgate Café, Cork
PA GE 3
Starters
Thai Rosti Fish Cakes with Tomato and Chilli Salsa
Serves 4 - 6
What you need:
- /1lb Rooster potatoes, peeled
450g
4 spring onions, finely chopped
1 teaspoon fresh chilli, chopped
1 teaspoon lemongrass, chopped
1 tablespoon fresh coriander
1 tablespoon fresh parsley, chopped
100g /4oz cooked fish, (salmon, haddock, hake) 1 tablespoon balsamic vinegar
15ml/1 tablespoon vegetable oil
Freshly ground black pepper
6 ripe tomatoes
1 lemon, rind
What you do:
Grate potato into a clean tea towel, squeeze well to remove as much liquid as possible. Place in a large bowl, add spring onion, chilli, lemongrass,
coriander and cooked fish. Mix well, shape into potato cakes. Brush skillet with a little oil. Cook for approximately 4 minutes until golden brown on
both sides. Place in a heated oven to keep warm. To make the salsa, skin tomatoes by boiling them in water for 10 seconds. Slice in half and
remove seeds. Dice the tomatoes and place in a bowl. Add the lemon rind, parsley and balsamic vinegar and mix well. Add cracked black pepper
and serve with a green salad.
Martin Treacy, Ramada Viking Hotel, Cork Road, Waterford
Watermelon and Feta Salad
with Lime, Toasted Pumpkin
Seeds and Green Peppercorns
Serves 4
What you need:
1kg/2lbs 4oz watermelon,
in medium-sized chunks, peeled
2 tablespoons pumpkin seeds
1 tablespoon freeze-dried green or
regular peppercorns
120g /41⁄2 oz feta cheese
2 limes, rind and juice
30ml/2 tablespoons olive oil
What you do:
Toast the pumpkin seeds in an oven until lightly
coloured. Crack the peppercorns gently between
your fingers or with the flat of a knife. Chop the
feta into small cubes and place in a bowl with
the watermelon and the pumpkin seeds.
Add lime rind and juice and olive oil to the
bowl, and toss gently. Pile a mound of the salad
onto four plates. Scatter some peppercorns over
each mound. Squeeze a little more lime juice
over, if desired. Serve chilled or at room
temperature.
Chef’s Tip: This recipe also works with Galia or
Honeydew Melon
Denis Cotter, Café Paradiso,
16 Lancaster Quay, Cork
PA GE 4
For a Happy Heart........portion size matters!
Gingered Cabbage Parcel
Serves 4
What you need:
8 large cabbage leaves
125g /5oz cooked rice
200g /6oz skinless cod fillets, chopped roughly
1 courgette, trimmed and grated coarsely
50g /2oz ginger, peeled and grated finely
1 lime, rind
1 tablespoon fresh tarragon
60ml /4 tablespoons soy sauce to serve
What you do:
Cut any large stalks out of cabbage leaf, being careful to keep each leaf in one piece. Bring a large saucepan of water to the boil and add
cabbage leaves. Blanch leaves for 2 minutes, drain into colander and cool under cold water. Mix the other ingredients together in a bowl.
Lay cabbage leaves out flat and place a dessertspoon of the mixture at the stalk end. Fold both sides of the cabbage leaf inwards and roll
upwards like a spring roll. Place rolls in a steamer and cook for 8 minutes. Serve two parcels per person with a dish of soy sauce for dipping.
Michael Egan, VHI, Middle Abbey Street, Dublin 1
Spring Vegetable Soup à la Minute
Serves 4
What you need:
Soup:
2 celery sticks, finely diced
1 large carrot, peeled and
finely diced
1 large potato, peeled and
finely diced
1 onion, peeled and finely diced
1 red chilli, finely diced
1 red onion, peeled and
finely diced
1 leek, finely diced
Soft herbs e.g. flat parsley or
chives
Optional: 1 tablespoon peas
and broad beans
A little salt and freshly ground
black pepper
Vegetable stock:
1 carrot
1 onion
1 leek
2 cloves garlic
3 peppercorns
1 bay leaf
Stalks of herbs from soup
What you do:
To make the vegetable stock:
Roughly chop the vegetables and add to water. Bring to the
boil and strain.
To make the soup:
Sweat off the onion, celery, potato, leek, chilli and carrot in a
pot with a little olive oil. Cook for 8 minutes with no colour.
Add the vegetable stock to the soup and cook for a further 5
minutes. Add the peas, beans and chopped herbs. Season with
a little salt and freshly ground black pepper.
Graham Dodrill, One Pico Restaurant, 5-6 Molesworth Place, Dublin 2
Cream of Leek, Lime and Coconut Soup
Serves 4
What you need:
250g/9oz leeks, thinly sliced
1
⁄4 green chilli, deseeded and chopped
400g /14oz potatoes, peeled and diced
1 litre /13⁄4 pints vegetable stock
100ml /3fl.oz coconut milk
⁄2 lime, grated and juiced
5ml/1 teaspoon olive oil
A little salt and freshly ground black pepper
Fresh coriander and slices of lime to garnish
1
What you do:
Heat oil in a large heavy based pot. Add leeks, chilli, potatoes, lime rind and sweat for two minutes. Add stock and boil. Reduce heat for
20-25 minutes, until potatoes are tender. Do not overcook as the leeks must stay pale green. Cool slightly and liquidise soup. Stir in lime
juice then add the coconut milk. Do not reboil. Serve garnished with coriander and sliced lime.
Audrey Crone, Eurest Catering, Symantec, Blanchardstown, Dublin 15
For a Happy Heart........portion size matters!
PA GE 5
Main Courses
Thai Red Curry of Beef
Serves 4
What you need:
400g /14oz sirloin steak, trimmed and thinly
sliced
2 large aubergines, thinly sliced
300ml/10fl.oz light coconut milk
5 kaffir lime leaves
1 whole lemongrass, finely chopped
1 clove garlic, crushed
30g /1oz Thai red curry paste
5g / 1⁄5 oz ginger, thinly sliced
20g/ 1⁄2 oz basil leaves, chopped
20g / 1⁄2 oz coriander leaf
2 tablespoons fish sauce
1
⁄2 lemon, juiced
100g /4oz rice
What you do:
Cook the rice in boiling water and set aside. Place coconut milk in a wok or saucepan, add the lime leaves, lemongrass, garlic, curry paste and ginger.
Gently bring to the boil. Add the beef and aubergines and simmer for 10 minutes. Add fish sauce, lemon juice, coriander and basil and serve
straight away.
Chef’s Note: All the specialty ingredients can be obtained from your local Asian supermarket.
Michael O’Meara, Oscars Restaurant, Upper Dominick Street, Galway
Lamb Shanks With Roast Vegetables
Serves 4
What you need:
4 lamb shanks (oven ready)
15-30ml /1-2 tablespoons
vegetable oil
4 sprigs rosemary
2 garlic cloves, chopped
2 tablespoons parsley and
chives, chopped
250g /9oz carrots, parsnips
and turnips, cut into small
chunks
8 shallots, peeled
A little salt and freshly ground
black pepper
Flat leaf parsley for garnish
What you do:
Pre-heat the oven to 160°C/325ºF
/Gas Mark 3. Heat oil in a large
roasting dish and brown the shanks
on all sides. Remove the shanks
and brown the vegetables.
Remove the vegetables. Put the
shanks and juice back in the dish
with rosemary and garlic and half
a glass of water. Season with a little
salt and freshly ground black pepper.
Cover the dish with tin foil and cook
for 11⁄2 hours. Then add the vegetables
and continue to cook for a further 3⁄4 - 1 hour. Remove from the oven, place the shanks and vegetables on a dish and keep warm. Strain off the juices
into a small pot. Remove any visible fat from the juice. Boil for 5-6 minutes until it has a light sauce consistency. Remove from the heat and add the
chopped parsley and chives. Warm four large plates. Place shank of lamb in the centre, surround with vegetables and coat with the sauce.
Chef’s Note: Lamb shanks can vary in size. A large shank should serve two people.
Tim O’Sullivan, Renvyle House Hotel, Renvyle, Connemara, Co. Galway
PA GE 6
For a Happy Heart........portion size matters!
Fillet of Pork with Calvados Sauce
Serves 4
What you need:
400g /14 oz pork fillet
4 dessert apples
200ml/7 fl.oz dry cider
100ml /3 fl.oz chicken stock
20g /1oz granulated sugar
15-30ml /1-2 tablespoons white wine vinegar
25ml /1fl.oz Calvados
A little olive oil
A little salt and freshly ground black pepper
What you do:
Trim the pork fillet and cut into slices of about 3cm/1 inch thick. Place one at a time between two sheets cling film and beat with a rolling pin until very thin
about 15cm/6 inches in diameter. Peel, core and slice apples, reserving the peelings and cores. Put apples with 2 tablespoons of cider into large saucepan.
Cook slowly until you have a thick apple purée, then leave to cool. Boil the peelings and cores with the cider and stock to reduce by half.
To make the sauce, place the sugar in a heavy pan and leave to melt over a gentle heat until it caramelizes. When it starts to brown, add 1 tablespoon of
vinegar and the reduced stock. Boil for a few minutes then add the Calvados. Cook for several minutes, then taste, adding more vinegar and seasoning if
needed. Season the escalopes, then place a spoonful of apple purée on each one and fold over, heat a little oil in a heavy pan and fry gently, until nicely
browned on both sides. Lift onto warm plates. Spoon over sauce, and serve with steamed potatoes and seasonal green vegetables.
Bobbie Smith, Lorum Old Rectory, Kilgreaney, Bagnelstown, Co. Carlow
Honeyed Cajun Chicken with Mexican Salsa
Serves 4
What you need:
4 x 100g /4oz chicken fillets, trimmed
15ml /1 tablespoon olive oil
A little salt and freshly ground black
pepper
Marinade:
1 tablespoon Cajun spices
2 tablespoons honey
2 tablespoons BBQ sauce
Salsa:
1 red pepper, diced
1 green pepper, diced
1 red onion, diced
1
⁄2 cucumber, diced
4 tomatoes, deseeded and diced
2 cloves garlic, puréed
50g /2oz brown sugar
5 tablespoons cider vinegar
1 teaspoon ground ginger
1 teaspoon caraway seeds
To serve:
Dressed rocket leaves and crispy garlic
bread
What you do:
Season the chicken fillets. Mix the marinade ingredients together and allow the
chicken to soak in the marinade in a shallow dish in the fridge. Leave for at least
an hour, but preferably overnight, basting occasionally. Cook the chicken by sealing the fillets in a little olive oil on a pan, then roasting in a moderate
oven at 160°C /325ºF/Gas Mark 3 for 35 minutes. To make the salsa, sauté all the salsa ingredients (except for the sugar and vinegar), in a little olive
oil for 10 minutes. Reduce the liquid by half, remove from the heat and stir in the chopped coriander. Finally add the sugar and vinegar and heat gently
to serving temperature, stirring consistently. Serve the marinated chicken fillets with the salsa liberally poured over, along with some dressed rocket
leaves and crispy garlic bread.
Feargal O’Donnell, Wineport Lodge, Glasson, Athlone, Co. Westmeath
Orange and Ginger Chicken Stir-Fry with Sesame Noodles
Serves 4
What you need:
For the noodles:
6 strips whole-wheat or rice noodles
30ml /2 tablespoons sesame oil
2 tablespoons sesame seeds
Chopped coriander
Soy sauce to taste
For the stir-fry:
15-30ml/1- 2 tablespoons vegetable oil
4 chicken fillets, cut into thin strips
6cm/2 inch grated ginger root
4 garlic cloves, crushed
400g /14oz small pak choy, quartered
100g /4oz sugar snap peas or mange tout
2 small carrots, thinly sliced
1 red pepper, thinly sliced
1 yellow pepper, thinly sliced
1 green pepper, thinly sliced
100g /4oz asparagus tips
Bunch of spring onions, cut into 3cm/1 inch pieces
2-3 oranges, peeled and segmented
1 orange, grated zest and juice
2 tablespoons soy sauce
4 tablespoons honey
What you do:
Cook the noodles as per packet. Drain well and toss together with sesame oil, seeds and coriander. Season with a little soy sauce and keep warm
while making the stir-fry. Heat the oil in the wok. Add the chicken strips, ginger and garlic. Stir-fry for a couple of minutes until chicken turns opaque.
Add the vegetables and orange zest. Stir-fry for a further two minutes before adding the orange juice and segments, soy sauce and honey. Cook for
3-4 minutes until the sauce has thickened, and the vegetables are lightly cooked but still remain crunchy. Arrange on soup plates with the noodles.
Carl Opperman, Treetop Restaurant, Applewood, Swords, Co. Dublin
For a Happy Heart........portion size matters!
PA GE 7
Grilled Supreme of Chicken with Sweet Potato
and Asparagus
Serves 4
What you need:
4 x 100g /4oz chicken fillets, skinless
25g /1oz flour
4 sweet potatoes, peeled and sliced
30ml/2 tablespoons olive oil
1 bunch asparagus, ends removed
1 bunch thyme, chopped
1 clove garlic
Freshly ground black pepper
What you do:
Place the sweet potato in a roasting dish. Mix with thyme and 1
tablespoon of olive oil. Roast at 160°C/325ºF/Gas Mark 3 until very tender.
Rub chicken with garlic clove and black pepper. Flour the chicken and
place a little olive oil onto each breast. Cook the chicken under a hot
grill on both sides until cooked. Cook the asparagus in boiling water.
Place the sweet potato onto the plate, slice the chicken and place onto
the sweet potato. Decorate with asparagus and serve.
Michael O’Meara, Oscars Restaurant,
Upper Dominick Street, Galway
Roulade of Sole Fillets, Green Mango and Lime Salsa
Serves 4
What you need:
12 fillets (3 fish) black sole or lemon sole,
skinned
1 carrot, sliced thinly, approx 10cm/4 inches in
length or wider than fillet
1 small white leek, sliced thinly, as above
⁄4 small celeriac, sliced thinly, as above
30ml/2 tablespoons olive oil
A little salt and freshly ground black pepper
Baby boiled potatoes in their skins to serve
Cling film
1
Salsa:
1 green mango, peeled and sliced thinly
1 red chilli, deseeded and sliced thinly
2 limes, juiced
3 mint leaves, finely sliced
Chef’s note: This salsa does not need much salt
What you do:
Flatten each fish fillet slightly. If using lemon sole be very
gentle. This can be done easily between two sheets of cling
film. Keep fish in the fridge. Add the sliced vegetables, a little
water, a little olive oil and a little salt to a wide pot with a lid.
Cook quickly until tender. Remove and leave to cool on a tray.
To make the salsa, mix the mango and chilli together with the
lime juice and the rest of olive oil. Season and add the mint.
Roll the fish with a small amount of vegetables in the middle.
Roll tightly in cling film. Steam the roulades for about 6 to 8
minutes, depending on the thickness of the fillets. With the aid
of a scissors cut one side of the cling film and slide the roulade out.
Serve three fillets per person with a heap of mango salsa and
juice. Serve with baby boiled potatoes in their skins.
Chef’s Note: To save time when slicing the vegetables, use a
mandolin.
Olivier Pauloin-Valory, Les Olives Restaurant, 10 South
Main Street, Naas, Co. Kildare
PA GE 8
For a Happy Heart........portion size matters!
Grilled Tuna Steak with Cherry Tomato, Spinach and Portobello Mushroom Quiche
Serves 4
What you need:
600g /1lb 5oz tuna steak
5g lemongrass, chopped
100ml/3fl.oz balsamic vinegar
5ml/1 teaspoon sesame oil
20ml/4 teaspoons olive oil
Quiche:
160g /5oz filo pastry
4 eggs
120ml/4fl.oz skimmed milk
150g /6oz cherry tomatoes, quartered
100g /4oz spinach, steamed and sliced
125g /5oz Portobello mushrooms, diced
Dressing for tuna:
20g/1oz scallions, sliced
10g / 1⁄2 oz ginger, finely chopped
10g / 1⁄2 oz red chilli, finely chopped
25g /1oz onion, finely diced
What you do:
Prepare four filo pastry baskets and cook these for 5 minutes at 170ºC/340°F/Gas Mark 3-4. When the baskets have cooled, fill them equally with the
cherry tomatoes, spinach and Portobello mushrooms. Mix the eggs and skimmed milk together and fill the baskets with this until they are three
quarters full. Put these baskets into the oven at 160°C/325°F/Gas Mark 3 for about 10 minutes, until the milk mix has set. Mix all the dressing
ingredients together and put to one side. Cut the tuna into 4 slices. Heat the olive oil in a pan and cook the tuna on each side. When the tuna has
cooked to your liking remove it and place onto a serving plate. Add the dressing into the pan and heat this through for 30 seconds. Place the vegetable
basket on the plate along side the tuna. Spoon the dressing over the tuna.
Darrin Parrish, The Exchange Restaurant, Westin Hotel, College Green, Dublin 2
Steamed Fish with Chilli and Lime Sauce
Serves 4
What you need:
4 x 150g/6oz. cutlets of fresh fish (or 1 whole
fish to serve 4) such as sea-bass, red
snapper or hake, gutted and cleaned
2 stalks fresh lemongrass
4 kaffir lime leaves, fresh or dried
3 slices fresh galangal or ginger
250g /9oz jasmine or basmati rice
100g /4oz sugar-snap peas
2 small red peppers, quartered
3 cloves garlic
3 hot red chillies, deseeded and chopped
Coriander, roughly chopped
1 lime, juice
1 tablespoon sugar
1 tablespoon nam pla or nuoc mam or fish sauce
What you do:
Crush the chillies, coriander and garlic to a
paste, using either a mortar and pestle or a
blender. Whisk the lime juice, sugar and fish
sauce together, then add the garlic paste and
leave in the fridge until the fish is ready.
Rinse the fish, remove all scales, if necessary,
and dry. Make a small slit in the flesh and stuff
this cavity with a little lemongrass, lime leaves
and galangal or ginger. Use a bamboo steamer or
wok to steam the fish for around 10-15 minutes
or until fish is cooked. Make sure that the water
doesn’t evaporate. While the fish is cooking,
quarter the peppers, trim the insides and
char-grill over a low heat. Plunge the peas into
boiling water for a couple of minutes, drain
and reserve. Boil the rice in water for around
9-10 minutes or until cooked.
To serve, place some of the rice, peppers and
sugar-snap peas on a plate and the fish to one
side. Spoon a little of the chilli-lime sauce over
the top and serve the rest in a bowl. Sprinkle
with chopped coriander.
Éamonn Ó Catháin, Journalist and Chef
For a Happy Heart........portion size matters!
PA GE 9
Escallop of Turbot with Girolle Mushrooms, Baby Leeks, Shallot and Chablis Dressing
Serves 4
What you need:
4 x 150g /6oz. escallops of turbot
8 baby leeks, washed and cut into batons
4 shallots, finely chopped
50ml/2fl.oz Chablis wine
⁄2 clove garlic, finely chopped
250g /9oz girolle mushrooms, washed and dried
130ml /4fl.oz chicken stock
1
1 teaspoon Dijon mustard
5ml /1 teaspoon white wine vinegar
A little salt and freshly ground black pepper
Sprig of chervil to garnish
What you do:
Whisk garlic and shallots with the Chablis, white wine vinegar and Dijon mustard. Whisk in a small amount of olive oil until emulsified. Season with
a little salt and freshly ground black pepper. Blanch the baby leeks in chicken stock. Brush pan with a little oil and heat. Gently fry girolle mushrooms.
Brush a separate pan with a little oil and heat. Season the turbot and place skin side down into the pan. Cook for approx. 4 minutes. Turn the fish
and place into the oven for approx 6-8 minutes, until cooked. Serve the turbot on a bed of leeks. Combine the girolle mushrooms with the shallot
dressing and spoon over and around the fish. Garnish with a sprig of chervil.
Chef’s Tip: If chervil is difficult to find, use flat parsley instead.
Lorcan Cribbin, Bang Café, 11 Merrion Row, Dublin 2.
Grilled Fillet of Hake with Beetroot Salad and Chargrilled New Potatoes
Serves 4
What you need:
4 x 150g /6oz pieces hake/cod/haddock/turbot
fillets
250g /9oz beetroot
1 red onion, finely diced
20 new potatoes
20g /1oz chives, finely chopped
20g /1oz flat parsley, finely chopped
100g /4oz low fat Greek yoghurt
1 lemon, cut into wedges
30ml/2 tablespoons olive oil
A little salt and freshly ground black pepper
What you do:
Wrap the beetroot in tinfoil and bake in a pre-heated oven at 180°C/350º F/Gas Mark 4 for about 2 hours. Test the beetroot with a skewer. If it is
tender, remove the tinfoil and allow to cool. Peel the beetroot and cut into 5mm /1⁄4 inch dice. Add the red onion and chives. Season lightly and
bind all the ingredients with the yoghurt. Parboil new potatoes for about 10 minutes. When cooled slightly, cut in half lengthways and place flesh
side down on a tray which has been rubbed with a little olive oil. Heat a griddle pan until smoking hot and place the potatoes flesh side down onto
the griddle. Allow them to colour and then remove and set aside to keep warm. Rub the hake with a little olive oil and season lightly. Place it on a
tray skin side up and cook under a pre-heated grill for approx 8 minutes. When the hake is cooked, sprinkle with parsley and allow to rest for 1
minute. To serve, create a neat pile of the beetroot salad at the top of the plate, place the warm potatoes with the marked side up at the bottom of
the plate and put the hake on top of the potatoes. Use a little of the beetroot and yoghurt juices as a sauce and drizzle over the fish and plate.
Serve with a wedge of lemon.
Neil Shirt, Itsa 4, Sandymount Green, Sandymount, Dublin 4
Pan Seared Scallops With White Wine,
Lemongrass and Chive Reduction
Serves 4
What you need:
16 large king scallops, trimmed
120ml/4 fl. oz dry white wine
120ml/4 fl. oz white fish stock
1 stem fresh lemongrass, chopped
20g/1oz chives, chopped
5ml/1 teaspoon olive oil
What you do:
Sear the scallops on both sides in a little olive oil in a very hot pan.
Remove from the pan and keep warm. Add the white wine and
lemongrass to the pan and reduce by half. Add the fish stock and
again reduce by half. Return the scallops to the pan for 2-3 minutes
until cooked. Add in chopped chives and serve.
John Kelly, The Moorings Restaurant, Oranmore, Co. Galway
PA GE 10
For a Happy Heart........portion size matters!
Veget a r i a n
Baked Vegetable and Chive Potato with Ricotta Cheese
Serves 4
What you need:
2 potatoes
2 small carrots
2 florets broccoli
100g/4oz reduced fat ricotta cheese
2 tablespoons fresh chives, chopped
Paprika
What you do:
Scrub and dry the potatoes. Score with a knife. Bake in a moderate oven for 1 - 11⁄2 hours, depending on size. Cook the carrots and broccoli separately.
Cool and chop. When the potatoes are cooked, cut in half and remove flesh. Place skins on an oven tray. Beat cheese in a bowl until smooth. Stir in
potato, carrot, broccoli and chives. Spoon the mixture into shells and sprinkle with paprika. Bake for about 20 minutes.
Robert Bell, Galway Bay Hotel, The Promenade, Salthill, Galway
Couscous with Diced Vegetables and a Plum Tomato and Chilli Compote
Serves 4
What you need:
450g /1lb couscous
5 plum tomatoes
30g /1oz carrots
30g /1oz onion
50g /2oz courgettes
30g /1oz mushrooms
500ml/12fl.oz vegetable stock
200ml/7fl. oz natural greek
yogurt
30g /1oz chives, finely chopped
30g /1oz leeks
30g /1oz red onion
60ml/2fl.oz tomato juice
20g/1oz sweetcorn
10g / 1⁄2 oz garlic, chopped
10ml/2 teaspoons olive oil
1 lemon, juice
1 lime, juice
3 red chillis
A little salt and freshly ground
pepper
What you do:
Place couscous in vegetable
stock and cook. Stir with a fork.
When it is light and fluffy,
remove and keep warm. Dice all
vegetables into small even sizes.
Fry in a pan with a little oil.
Add the garlic. Cut plum tomatoes
and place in a separate pan.
Add red onion, lime juice, lemon
juice, tomato juice, chilli and a
little salt and freshly ground black pepper. Bring to the boil. Add couscous to the chopped vegetables and sweetcorn. Mix with a fork.
To serve, place in a bowl. Add chives to the yogurt. Pour plum tomato compote onto the couscous and finish with chive yogurt.
Paul Callery, Eurest Catering, Hewlett Packard, Clonskeagh, Dublin 14
For a Happy Heart........portion size matters!
PA GE 11
Desserts
Couscous Gateau with Granny Smith Apple Purée
Serves 4
What you need:
For couscous gateau
100g /4oz couscous
20g /1oz walnuts
25g /1oz raisins
4 pieces dried apricots; cut into small dice
175ml/6fl.oz apple juice
175ml/6fl.oz water
1
⁄4 teaspoon salt
For Granny Smith apple purée
2 granny smith apples, peeled and cored
2 tablespoons caster sugar
30ml/2 tablespoons apple juice
What you do:
Roast walnuts in a non-stick frying pan over medium heat until crunchy. Chop into small pieces. Mix apple juice and water together into a
saucepan. Bring to a boil. Add couscous and stir gently until it comes to the boil again. Reduce the heat and simmer for 3 minutes, stirring 2-3
times. Add walnuts, raisins and apricots to couscous and mix well. Divide couscous mixture into 4 ramekins. Leave to cool. Cut apples
into small chunks and put together with apple juice and sugar in a saucepan. Cover with a lid and cook over a medium heat until just
boiling. Take lid off. Cook for another 5 minutes or until the apples become soft and liquid has almost evaporated. Leave to cool. Use a
food processor or blender to make a smooth apple purée. Leave to cool. Place couscous gateau on a cold plate, slightly off centre.
Place apple purée beside gateau. Decorate with fruit purée or use fresh fruit and berries.
Hisashi Kumagai, St. Cleran’s Manor House Hotel, Craughwell, Co. Galway
Passion Fruit Zabaglione
with Fresh Berries
Serves 4-6
What you need:
5 egg yolks
5 tablespoons passion fruit pulp
125g /5oz caster sugar
125g /5oz blueberries
150g /6oz raspberries
150g /6oz strawberries
125ml/4fl.oz sweet white wine
What you do:
Combine egg yolks and sugar in a heatproof
bowl and beat until thick and pale.
Beat in sweet white wine. Place bowl
over a saucepan of simmering water.
Continue to beat for 15 minutes or until
the mixture is very thick, not allowing the
bowl to over-heat. It will be ready when
it forms soft mounds. Remove bowl
from the heat and continue beating for a
further 5 minutes. Fold in the passion
fruit pulp and serve with the fresh
berries.
Piero Melis,
The Courthouse Restaurant,
Kinlough, Co. Leitrim
PA GE 12
For a Happy Heart........portion size matters!
Soup of Summer Berries and Fruit with a Mint Crème Frâiche
Serves 4
What you need:
100g /4oz strawberries
50g /2oz red currants
50g /2oz blackberries
50g /2oz raspberries
50g /2oz blueberries
50g /2oz loganberries
50g /2oz fresh cherries, stoned
50g /2oz mango, diced
50g /2oz kiwi, diced
50g /2oz lychee, stoned and peeled
250ml/9fl.oz water
1 vanilla pod
1 cinnamon stick
1 lemon, rind and juice
100g /4oz cane sugar
4 teaspoons crème frâiche
Sprigs of mint
What you do:
Pick and wash all berries. Combine the water, vanilla pod, cinnamon, lemon rind and juice and sugar in a saucepan and bring to the boil.
Remove from heat and pour over all the fruits. Allow to cool. Serve in a stemmed glass with a teaspoon of crème frâiche and a sprig of mint on top.
John Kelly, The Moorings Restaurant, Oranmore, Co. Galway
Peach and Strawberry
Parfait
Makes 450g /1lb tin
What you need:
4 large peaches
450g /1lb strawberries, washed
and picked
4 scoops of low fat vanilla
ice-cream
600ml /1 pint natural yoghurt
200ml /7fl.oz white wine
2 dessertspoons sugar
2 cardamom pods, crushed
300ml /1⁄2 pint water
Mint to serve
What you do:
To poach peaches, bring 1⁄2 pint of
water to the boil with 2 dessertspoons
of sugar. Keep it simmering and
add white wine, cardamom pods
and peaches. Simmer for
approximately 10-15 minutes.
Test with skewer to check if peaches
are soft, then drain off liquid. Crush
the strawberries, chop the peaches
and mix the fruit together. Soften
the ice-cream, but do not let it melt.
Mix the fruit, ice cream and yoghurt
together. Line the tin with cling film
and pour ingredients into it. Freeze
for at least 6 hours. Stir gently every
hour for 5 hours. Serve each slice
with a sprig of mint or mint leaves.
Clodagh O’Farrell,
Farmgate Café,
Old English Market,
Princes Street, Cork
For a Happy Heart........portion size matters!
PA GE 13
Use the Food Pyramid to plan your healthy food
choices every day and watch your portion size
Choose
very small
amounts
Choose
any
2
Choose
any
3
Choose
any
5
Choose
any
6+
Drink water regularly - at least 8 cups a day
Folic Acid - An essential ingredient in making a baby. You can get Folic Acid from green leafy vegetables
but if there is any possibility that you could become pregnant than you should be taking a
Folic Acid tablet (400 micrograms per day).
Fats, High Fat/Sugar Snacks, Foods and Drinks
Use Sparingly
1 oz low fat spread or 1/2 oz butter/margarine
Choose fats high in monounsaturates or polyunsaturates.
Limit fried foods to 1 - 2 times a week
Only have small amounts of high fat/sugar snacks and
drinks and not too often
Meat, Fish, Eggs & Alternatives
1 Serving =
2 oz cooked lean meat or poultry
3 oz cooked fish
2 eggs
2 oz cheese
3 oz nuts
Choose lean cuts of meats.
Eat oily fish.
Milk, Cheese & Yogurt
1 Serving =
1/3 pint of milk
1 carton of yogurt
Milk pudding made with
1/3 pint of milk
1 oz cheese
Choose low fat varieties.
Fruit & Vegetables
1 Serving =
1 small glass of fruit juice
1 medium sized fresh fruit, e.g. apple, orange, banana
2 small sized fresh fruit, e.g. plums, mandarins, kiwi.
3-4 dessertspoons cooked vegetable or salad, including peas
and beans
Small bowl of homemade vegetable soup.
3 dessertspoons cooked or tinned fruit (not in syrup)
Bread, Cereals & Potatoes
1 Serving =
1 bowl of cereal
1 slice of bread
3 dessertspoons of cooked pasta or rice
1 medium boiled or baked potato
Choose green leafy
vegetables and citrus
fruit frequently.
Fruit juice only counts
for one serving, each day.
Eat these food at
each meal - high
fibre is best.
CATERING GUIDELINES 2006
For a Happy Heart.....portion size matters
With almost 60% of Irish men and women overweight or obese,
opting for smaller food portion sizes can make a big difference.
To make a low fat healthy dish, all fats and oils should be
used sparingly.
All oils are 100% fat, even olive oil, so use a maximum of
10 tablespoons of oil per 20 portions.
Offer more fruit and vegetables every day.
Include a variety of fruit juice, fresh, tinned or cooked fruit,
salad and cooked vegetables.
Serve it on the side!
Serve dressings and sauces on the side and let the customer
make the choice.
Think of a pack of cards for meat and fish.
The recommended serving size for cooked lean meat or
poultry is 2oz (50g) and for fish is 3oz (75g) - about the size
of a deck of playing cards. Two servings each day or
one 4 - 6oz serving is recommended.
Use herbs and spices rather than salt to flavour food.
Many people are watching their salt intake because of high
blood pressure.
For more information on portion sizes, check
the Food Pyramid on www.irishheart.ie or
www.healthpromotion.ie