The Ultimate Children's Cookbook

The
ultimate Children’s
Cookbook
Over
150
Delicious
step-by-step
recipes
the ultimate
Children’s
Cookbook
LONDON, NEW YORK, MUNICH,
MELBOURNE AND DELHI
Senior Editor Catherine Saunders

Senior Designer Lisa Crowe
Editors Heather Scott, Julia March, Elizabeth Noble
Designers Dan Bunyan, Justin Greenwood, Lynne Moulding,
Thelma-Jane Robb
Home Economists Katharine Ibbs, Denise Smart
Assistant Home Economists Fergal Connolly, Lisa Harrison, Sarah Tildesley
Consultant Nicola Graimes
Publishing Managers Simon Beecroft, Cynthia O’Neill Collins
Category Publisher Alex Allan/Siobhan Williamson
Production Amy Bennett, Rochelle Talary
THE ULTIMATE CHILDREN’S COOKBOOK

Senior Designer Philip Letsu
Designer Johnny Pau
Senior Editor Julie Ferris
First published in Great Britain in 2009 by

Dorling Kindersley Limited,
80 Strand, London, WC2R 0RL
Contains content from Children’s Cookbook (2004),

Children’s Healthy & Fun Cookbook (2007), and Cookbook for Girls (2009)
2 4 6 8 10 9 7 5 3 1
© 2009 Dorling Kindersley Ltd.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system,
or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or
otherwise, without the prior written permission of the copyright owner.
A CIP catalogue record for this book is available from the British Library.
ISBN: 978-1-40535-189-8
Reproduced by Media Development and Printing Ltd., UK

Printed and bound in China by L Rex Printing Company
Discover more at
www.dk.com
Children’s
the ultimate
Cookbook
Written by Nicola Graimes, Katherine Ibbs, and Denise Smart
Photography by Howard Shooter
Contents 38
40
Scrambled Eggs
Egg Cups
42 Breakfast Omelette
44 Breakfast Tortilla
Healthy Eating 46 Blueberry Pancakes
10 Introduction
48 Banana Pancakes
12 Fruit and Vegetables
14 Starchy Foods
16 Protein
18 Fats and Sugars Light Meals
54 Green Salad with Dressing
56 Picnic Salad
58 Jewel Salad
60 Pasta Salad
62 Chicken Pasta Salad
64 Potato Salad
66 Colourful Seafood Salad
68 Tomato Soup
70 Corn Chowder
72 Italian Pasta Soup
74 Butternut Squash Soup
St rawberry Scrunch
76 Baked Potato
Breakfast See page 32 78 Bruschetta
24 Carrot and Apple Juice 80 Club Sandwich
25 Fruit Smoothie 82 Pitta Pockets
26 Fruit and Nut Bars 84 Dips and Dippers
28 Crunchy Cereal 86 Pesto Toast
30 Mixed Fruit Puff 88 Falafel with Tzatziki
32 Strawberry Scrunch 90 Cheese and Potato Pasties
34 Yoghurt Swirl with Dippers 92 Tuna Quesadillas and
36 Boiled Eggs Carrot Salad
128 Cream Cheese Burgers
130 Salmon Parcels
132 Roasted Vegetable Pasta
134 Sticky Ribs with
Baked Potato
136 Jambalaya
138 Colourful Kebabs
Baked Potato 140 Sausage Hotpot
See page 76
142 Fish Sticks and Sweet
94 Griddle Cakes Potato Wedges
96 Pizzettas 144 Rainbow Beef
98 Burgers 146 Noodle Soup
100 Baked Eggs 148 Chicken Wraps
102 Baked Eggs and Ham 150 Pepperoni Pasta
104 Sushi Rolls 152 Chicken Curry
106 Cheese Melt with 154 Stir-Fry with Noodles
Poached Egg 156 Mashed Potato Pies
108 Veggie Spring Rolls 158 Meatballs with Salsa
160 Roasted Vegetable Lasagne
162 Tuna Fishcakes
164 Sausage Popovers
Main Meals 166 Roast Chicken
114 Tuna Pasta 168 Cheesy Potato Skins
116 Mixed Bean Burrito
118 Chicken Drumsticks
120 Barbecue Chicken
122 Pesto Pasta
124 Griddled Chicken and
Potato Salad
126 Lamb Kebabs and
Tomato Dip
Tuna Pasta
See page 114
Baking
216 Sticky Date Muffins
218 Crunchy Muffins
220 Mini Muffins
222 Fruity Flapjacks
224 Passion Cake
226 Fruit & Nut Cookies
228 Orange Crunch Cookies
Tropical Yoghurt Ice 230 Banocolate Cookies
Desserts See page 176
232 Strawberry Shortbreads
174 Melon Fruit Bowl 234 Caramel Shortbread
176 Tropical Yoghurt Ice 236 Cherry and Apple Pies
178 Peach and Orange Lollies 238 Banana and Pineapple Cake
180 Sunshine Jelly 240 Chocolate Cake
182 Fruit Sticks with Chocolate 242 Gingerbread House
Orange Dip 244 Chocolate Brownies
184 Fruit Sundae
186 Oaty Crumble Banana and
Pineapple Cake
188 Fruit Bread Pudding See page 238
190 Chocolate Fridgecake
192 Mandarin Cheesecake
194 Raspberry Cheesecake
196 Tropical Fruit Meringues
198 Blueberry Ice Cream
200 Banana Fritters
202 Strawberry Meringues
204 Apple Crumble Sundae
206 Summer Fruit Ripple
208 Fondant Fancies
210 Cupcakes
248 Homemade Bread
248 Raisin Soda Bread
250 Sunflower Seed Rolls
252 Naan Bread
Cherry Cordial
See page 276
Drinks and Treats

274 Milkshake
275 Hot Chocolate
276 Cherry Cordial
278 Watermelon Punch
280 Pink Lemonade
282 Marshmallow Squares
284 Toffee Popcorn
286 Peppermint Creams
Spicy Potato Wedges
See page 268 288 Ultimate Fudge
290 Chocolate Truffles
Party Food 292 Coconut Ice
256 Pizza
258 Quiche
260 Red Pepper Houmous Tools 294
262 Griddled Fruit &
Honey Glossary 296
264 Cheese & Potato Straws
266 Nachos & Salsa Index 300
268 Spicy Potato Wedges
270 Vegetable Tempura Credits 304
Healthy
Eating
10 Introduction
12 Fruit and Vegetables
14 Starchy Foods
16 Protein
18 Fats and Sugars
Introduction Gett ing Started
1. Read the recipe
In this book you’ll find out why thoroughly before
healthy eating is good for you and how you begin.
to make your diet balanced and tasty. 2. Wash your hands, tie
You will also discover lots of ideas for your hair back (if
necessary) and put
balanced breakfasts, luscious light on your apron.
meals, and mouthwatering main meals, 3. Gather all the
all designed to suit even the fussiest ingredients and
equipment you need
eaters! And don’t worry, there’s plenty before you begin.
of recipes for desserts, cakes, and
4. Start cooking!
cookies, all with a healthy twist.
Be sensible! Take extra care

when you see this symbol
because hot ovens,
cookers or sharp knives
Safe Cooking
are involved.
Cooking is great fun but with heat and sharp objects
..
around, you must always take care to be safe and sensible.
Use oven gloves when handling hot pans, trays or bowls.
Don’t put hot pans or trays directly onto the work surface –
You might need to ask an
adult for help if you see
this symbol. But don’t
.
use a heatproof trivet, mat, rack or board.
When you are strirring food on
the cooker, grip the handle firmly
be shy – ask for help
whenever you think
you need it!
.
to steady the pan.
When cooking on the stove,
turn the pan handles to the
side (away from the heat
and the front) so that you
are less likely to knock
.
them over.
Take extra care when
you see the red warning
. triangle on a step.
Ask an adult for help
when you see the green
warning triangle.
10
Kitchen Hygiene
Cooking is great fun but with heat and sharp
objects around, you must always take care to
.
be safe and sensible.
Always wash your hands before you start
..cooking and after handling raw meat.

Wash all fruit and vegetables
Use separate chopping boards for meat
.and vegetables.
Keep your cooking area clean and have a
..
cloth handy to clean up any spills.
Store cooked and raw food separately.
Always check the use-by date on all ingredients. Did You Kno w?
Humans are the only creatures
.
Do not use them if the date has past.
Keep meat and fish in the refrigerator until you need
them and always take care to cook them properly.
on Earth that eat cooked food.
All other creatures (except for
domesticated animals) eat their
food raw and unprocessed.
Using the Recipes

There is a lot of information to take in so here’s how to get the most
out of the recipes. They don’t just tell you how to cook the food, they
suggest alternatives, give helpful advice and provide some amazing facts
about the food you eat.
This tells you which
section the recipe
Check out useful cooking tips. is from.
. Preparation 15 mins . Cooking 30 mins . Serves 4 Light Meals
Italian Pasta Soup

Did you kno w?
This wholesome, tasty soup is based on a Many people think that Venetian
Check here for traditional Italian soup called explorer Marco Polo introduced pasta
to Italy from China in the 13th
Discover some
preparation minestrone. With the Bring a medium-sized pan of Chop the onion into small
century. In fact, pasta has been
eaten in Italy since as far back
amazing food
pasta, vegetables and water to the boil and add the pieces. Peel the potatoes and as Roman times!
trivia in
and cooking Parmesan topping
pasta. Simmer until the pasta
is just tender but not completely
cut them into bite-sized chunks.
Slice the celery and carrot into
times. cooked. Drain well and set aside. bite-sized pieces.
this box.
it is a complete
meal in a bowl!
Helpful
Minest
ron ns and Hint s
Tasty was m e was originally eaten by poor Italia le.
ade wi b When you drain the pasta in
t h whateve vaila
Twist s r ingredient s were a step 1, rinse it with cold
All the recipes Meat eaters could add some water to prevent it
bacon to the soup, but make sure sticking together and
can be you cook it thoroughly in step 3. cooking further. Heat the olive oil in a large
saucepan. Add the onion and
Next, add the celery, carrot,
potatoes, oregano and bay
Canned mixed beans, green
adapted to beans, courgettes or peppers
would also taste great.
fry over a medium heat for 8
minutes or until it is softened
leaf then stir well. Pour in the
stock and chopped tomatoes, stir
suit your and golden. and then bring to the boil.
personal taste.
potatoes Food Facts
Ingredients Equipment Learn more about
.. 75g (3oz) pasta bows .. 1 tsp dried oregano .. small sharp knife
Pasta is a carbohydrate
food and it gives the body
energy. Surprisingly it also why certain foods
.. 1 large onion
2 st icks celery
.
1 lit re (1 pints)
vegetable stock .. chopping board
medium saucepan
provides a small amount
of protein. It is best to use are good for you.
.. 1 large carrot (scrubbed)
2 potatoes
.
400g (14oz) canned
chopped tomatoes .. wooden spoon
large saucepan with lid
ladle
When the soup is bubbling, Remove the lid, add the
wholewheat pasta because
it is higher in fibre,
vitamins and minerals
. 1 tbsp olive oil

1 bay leaf
Parmesan cheese (grated)
carrot
pasta bows
ladle
saucepan
reduce the heat to low. Half-
cover the pan with a lid and
simmer the soup for 15 minutes
pasta and stir well. Heat the
pasta for 5 minutes. Ladle
the soup into large bowls and
than white pasta.
wholewheat
pasta
or until the potatoes are tender. sprinkle with Parmesan cheese.
72 73
Collect all the ingredients and Step-by-step pictures and text

equipment you need before you start. guide you through the recipes.
11
Fruit and Vegetables
Eating lots of fruit and vegetables is a
vital part of a healthy diet and some You should eat a
scientists believe it could actually help minimum of five different
portions of fruit and vegetables
you to live longer. Fresh fruit and every day. One portion is roughly
vegetables may even help to protect equal to the amount you can hold in
one hand, e.g. 1 apple, a few grapes,
you against many of the major 1 orange, 1 kiwi fruit, 1–2 florets
diseases found in the modern world, of broccoli, a bowl of salad,
including cancer and heart disease. 1 small corn-on-the-cob
and so on.
Why are fruit and

vegetables good for you?
Fruit and vegetables are good for you because they
provide important vitamins, minerals, fibre, and
natural plant compounds known as phytochemicals.
As well as their health benefits, these
phytochemicals are responsible for the colour,
taste, and smell of a fruit or vegetable.
What doesn’t count?

There are a few foods that don’t count in the
five-a-day guidelines, either because they are too
high in starch or do not contain a high enough
.
quantity of fruit or vegetables. These are:
Potatoes, yams, and sweet
. potatoes
Ketchup and the tomato sauce in
.. beans (although the beans do count)

Fruit drinks, such as squash
Melon Fruit Bowl
. Fruit yoghurts
Jam or marmalade
p.174-175
12
Red
Red fruit and vegetables such as tomatoes
tomatoes, sweet peppers, strawberries,
I can eat a grapes, and cherries are a great source
of vitamin C, which supports the
rainbow... immune system and helps the
Fruit and vegetables are a colourful condition of your skin, hair, and nails.
and fun part of any healthy, balanced
diet. Different coloured fruit and
vegetables provide different nutrients.
Orange
Orange fruit and vegetables such as carrots,
Yellow pumpkin, squash, mango, apricots, and
The yellow colour of sweet pepper contain large amounts of beta
fruit and vegetables carotene and vitamin C. Beta carotene is
such as bananas, sweet great for boosting your immune system
peppers, sweetcorn, and research shows that vitamin C can
melon, and pineapple significantly reduce the length and severity
comes from carotenoids, of a cold. If you haven’t already,
which have been found to give pumpkin and squash a try
protect the body against because they contain around
yellow peppers cancer and heart disease. even more beta carotene
than a large carrot!
oranges
Green
Broccoli, cabbage, and sprouts have all been Did you kno w?
described as super-vegetables because they are It can be difficult to get the right
rich in vitamins and minerals, particularly balance with fruit and vegetables
beta carotene, vitamins C and B, iron, but you won’t go wrong if you
potassium, and calcium that help to eat a combination of different
support our immune systems. coloured fruit and vegetables
broccoli
every day.
Purple
Purple fruit and vegetables, such as grapes, aubergines,
blackcurrants, blueberries, blackberries figs, beetroot, and red
cabbage are an excellent source of vitamin C. They also contain
bioflavanoids, which help your body to absorb vitamin C and
reduce pain if you bump or bruise yourself.
blueberries
13
You should
Starchy Foods eat 4–6 servings of

carbohydrates every day,
depending on your age.
A serving is 1 piece of bread,
Bread, cereals, rice, pasta, and potatoes a serving of rice or pasta,
are all starchy foods. They are also 1 medium potato, or
known as carbohydrates. These types of a bowl of breakfast
cereal.
food are the body’s major source of energy
so they should form the main part of every
meal. They also contain useful amounts of fibre,
vitamins and, perhaps surprisingly, protein.
Sugary foods are also a type of carbohydrate.
wholemeal
pasta
Good Carbohydrates
There are lots of different types of starchy
foods to choose from but choose
wholegrain varieties if you can.
Wholegrain foods contain more vitamins,
minerals, and fibre than processed foods because brown rice
many nutrients are lost during the refining process.
Bread
The best types of bread are those made from wholegrain flour
as they provide B vitamins, vitamin E, and fibre. White bread
still has some vitamins and minerals but is
lacking in fibre. There are plenty of interesting
..
varieties to choose from, including:
Tortilla
..Pitta
Bagels
..
Soda bread
Rye bread
14
.
Foccacia
Ciabatta Oaty bread see p.214
Grains and Cereals
Grains have been grown throughout the world for
centuries. These seeds of cereal grasses are very
..
versatile and also low in fat.
Wheat
..Rye
Quinoa
..
Millet
Buckwheat
..
Couscous
Bulgur wheat
Oats
Breakfast cereal see p.22
Rice
Rice is popular in many countries throughout the
world and forms an important part of diets in
India, China, and Japan. There are many
..
types to choose from:
Long-grain
..Short-grain (rice pudding)

Basmati
Jambalaya see p.136-137
.Arborio (risotto)
Sticky rice (sushi)
Potatoes
There are thousands of potato
Fibre varieties and certain types are
best suited to particular cooking
Starchy foods are also a good source of dietary
methods such as roasting, boiling or
fibre, which is only found in foods that come from
mashing. Vitamins and minerals are
plants. High fibre foods include wholemeal bread,
found in, or just below, the skin, so
brown rice, wholemeal pasta, and wholegrain
it is best to serve potatoes unpeeled,
breakfast cereals, which mostly contain insoluble
or scrubbed, if you can. The skin is
fibre. Although the body cannot digest this type of
also the best source of fibre.
fibre, it helps the passage of other food and waste
products through your gut and keeps your bowels potatoes
working properly. Soluble fibre is found in oats
and pulses and can be digested
by your body.
oats
15
Eat 2–4 servings a
Protein day. A serving could

be a handful of nuts
and seeds, 1 egg, a
There are lots of different types of foods serving of meat or fish,
or pulses (beans,
in this group and protein is found in both peas, lentils).
animal and plant sources. Protein is made up
of amino acids, which are essential for building
you up and keeping you strong. Try to get your protein
from a wide range of foods for a balanced and varied diet.
Meat
Meat is a good source of vitamins and minerals such as iron,
zinc, selenium, and B vitamins but it can also be high in
saturated fat. It is best to choose lean cuts of meat or cut
off excess fat before cooking. Poultry is lower in fat
than red meat, especially if the skin is removed.
..
Types of red meat:
Beef ..
Types of poultry:
Chicken
..Pork
Lamb
Venison
.Turkey
Duck
Tofu and eggs are two valuable sources of protein. Tofu

also provides calcium, iron, and vitamins B1, B2, and B3,
Lamb Kebabs
See p. 126-127 while eggs contain B vitamins, iron,
calcium, and zinc.
tofu
Nuts and Seeds

Nuts and seeds are a good source of
protein and also provide a rich collection
..
Types of nuts and seeds: .. Almonds
of vitamins and minerals and “good”
fats such as omega-6. However, because
Peanuts
..
Brazil .. Sunflower seeds
Sesame seeds
they are high in fat, you shouldn’t eat too
many and you should especially try to
avoid salted nuts.
Walnuts
.
Cashews
Hazelnuts
.. Pumpkin seeds
Poppy seeds
Linseeds
16
Fish
You should eat at least two portions of fish
a week, including one of oily fish. Salmon,
tuna, sardines, mackerel, trout, and herring
are all types of oily fish that are rich in
omega-3 fats as well as protein.
Salmon Parcels
see p130-131
Pulses
A pulse is an edible seed that grows in a pod. As well
as being a good source of protein, they are low in fat
and also contain significant amounts of carbohydrate.
Tinned pulses are quick and easy to use but try and
Did you kno w? buy products without added sugar and salt.
A fried chicken breast in
breadcrumbs contains nearly
6 times as much fat as a
..
Popular pulses: .. Flageolet beans
grilled skinless chicken
breast.
Lentils
..
Dried peas
Chickpeas
.. Cannellini beans
Kidney beans
Soya beans
Haricot beans
Dairy
As well as protein, dairy produce also provides
valuable vitamins and minerals, such as
calcium and vitamin A, B12, and D.
milk
Yoghurt Swirl
with Dippers
see pg. 34-35
..
Types of Dairy
Milk ..
Alternatives to Dairy
Fortified breakfast cereals
.. Yoghurt
Cheese .. Soya milk
Tofu
.. Butter
Fromage frais .. Green leafy vegetables
Molasses
Eat 2–3
servings of calcium-
.. Cream
Crème fraîche .. Tinned sardines
Baked beans
rich foods a day for
strong bones and teeth. A
Buttermilk
. Sea vegetables
Sesame seeds
serving equals a glass of
milk, a pot of yoghurt
or a small portion
of cheese.
17
Be careful not
to eat too much fat.
Fats and Sugars A good way to check how
much fat your food contains is
to look at the label. 20g (¾ oz)
You need some fat in your diet because of fat per 100g (3½ oz) of food is
it provides your body with lots of a lot of fat; and 3g (1⁄10 oz) or less
of fat per 100g (3½ oz) is a little
energy, helps it to absorb some vitamins fat. Use what you learn in this
and provides essential fatty acids, such book to be sensible about
your fat intake.
as omega-3. But it is important to eat
the right types such as polyunsaturated
and monounsaturated and to try and avoid
saturated and trans fats.
cheese
Bad Fats
Saturated and trans fats are generally solid at room temperature
and are primarily from animal sources (except fish). They are
found in lard, butter, hard margarine, cheese, whole milk, cake
chips
and anything that contains these ingredients, such as
cakes, chocolate, biscuits, pies, and pastries. Saturated
fat is also the white fat you can see on red meat and
underneath poultry skin. The less saturated fat you
croissants eat, the better – a high fat intake has been linked
with an increased risk of coronary heart disease.
avocadoes
Good Fats olive oil
Unsaturated fats (polyunsaturated and monounsaturated) are

usually liquid at room temperature. They are a much healthier
alternative to saturated fat, helping to fuel the body, transport
nutrients around the body, and also to protect your heart.
Unsaturated fats generally come from vegetable sources (and
some fish). These sources include vegetable oils such as sesame,
sunflower, soya, and olive plus nuts, seeds, avocadoes, and oily
fish, such as mackerel, sardines, pilchards, and salmon; and soft
margarine. However, although these fats are healthy you only
need a small amount to get the health benefits you need.
sunflower seeds
18
hazelnuts
Some simple ways to cut down fish
on bad fats:
..Snack on unsalted nuts and seeds instead of biscuits and crisps.
Spread mashed avocado or houmous on toast instead of butter.
..
Choose oily fish instead of battered fish or meat pies.
For a change, mash olive oil into potatoes instead of butter.
raisins
.
Drizzle olive oil and lemon juice over salads in place of
creamy salad dressings.
..
Nibble fresh or dried fruit rather than biscuits and chocolate.
Trim any visible fat off meat and poultry.
..
Buy lean cuts of meat and reduced-fat minces.
Ditch the frying pan – try poaching, steaming, grilling, or baking.
. .Swap whole milk for semi-skimmed or skimmed alternatives.
If you use lard, butter, or hard margarine, switch to
raspberries
plant-based oil and low-fat spreads.
st rawberries houmous
Sugary Foods jam

Salt crisps
Like fat, sugar is a concentrated Eating too much salt is linked to

source of energy. It is found in high blood pressure, heart disease, and
foods such as jam, sweets, cakes, strokes. It’s not just obvious foods such
chocolate, soft drinks, biscuits, and ice as crisps and salted peanuts that contain
cream. The psychological benefits of eating salt, it is also hiding in breakfast cereals, bread,
these foods are obvious – they taste lovely! cakes, and biscuits. This means that it can
However, too much sugar causes be very difficult to tell if you are eating
tooth decay, obesity, and mood too much so check your food labels first
lollies swings so it is to see if salt has been added. When it
important to comes to adding salt at the table, it is
limit your intake. easy to get into the habit of using too
much. Always taste your food before
reaching for the salt pot – you will find
that your food tastes fine without it.
fizzy drink
salt
Breakfast
24 Carrot and Apple Juice
25 Fruit Smoothie
26 Fruit and Nut Bars
28 Crunchy Cereal
30 Mixed Fruit Puff
32 Strawberry Scrunch
34 Yoghurt Swirl with Dippers
36 Boiled Eggs
38 Scrambled Eggs
40 Egg Cups
42 Breakfast Omelette
44 Breakfast Tortilla
46 Blueberry Pancakes
48 Banana Pancakes
Breakfasts
After a night’s sleep you need fuel – a
good breakfast to prepare you for the day
Boiled Egg
ahead. Foods high in carbohydrates, such Half-fill a small saucepan with
as cereal and bread, are ideal for breakfast water. Gently lower the egg into
the pan and bring the water to
because they are broken down into glucose the boil. Boil the egg for 4
which fuels your brain. Protein foods such minutes then remove it with a
slotted spoon. Dip the egg in
as yoghurt, milk, eggs, sausages, bacon, and cold water and place it in an egg
cup. Carefully slice the top off
beans are important, too. They control the egg and serve with toast.
your body’s growth and development,
and boost alertness. There are lots of Naturally Sweet
tasty recipes in this section and here are Shop-bought cereals can be very
high in sugar so buy sugar-free
some simple ideas to get you started. wheat or oat flakes and add your
favourite combination of dried
fruit, nuts, or seeds.
Quick and Easy
Give energy-levels a quick boost.
Simply add sliced banana, a
dollop of natural bio yoghurt
and a drizzle of honey to
wholemeal seedy toast
or fruit bread.
Add Fruit!
Start the day in a super-healthy
way by adding fresh fruit to your
breakfast cereal. It adds vitamins
and natural sweetness.
22
Stewed Apple
Peel and core 4 apples, then chop them into
bite-sized pieces. Put them into a saucepan
and add 1 tsp ground cinnamon, 4 tbsp apple
juice and a squeeze of lemon juice. Half-cover
the pan and simmer for 15–20 minutes or until
the apples are tender. Serve with a fruit muffin
or stirred into yoghurt.
Cooked Breakfast
Treat yourself to a cooked
breakfast once in a while, but
grill instead of fry it. Use lean
or vegetarian sausages and
add grilled tomatoes,
mushrooms, wholemeal toast,
and scrambled eggs for a Poached Egg
balanced breakfast. Fill a pan with water (about
5cm/2in deep) and bring it to a
simmer. Crack an egg into a
cup. Swirl the water in the pan
and then gently pour the egg
into the centre of the pan.
Cook for 3 minutes or until the
white is set and the yolk is
slightly runny. Scoop out using
a slotted spoon and serve with
wholemeal toast.
Porridge (serves 4)
Put 200g (7oz) porridge oats in a
saucepan with 250ml (9fl oz) milk
and 250ml (9fl oz) water. Bring to
the boil, then reduce the heat and
simmer, stirring, for about 4 minutes
or until creamy and smooth.
Boost Nut rients

Fruit Salad A sprinkling of seeds or
Fruit salads are perfect for chopped nuts will boost
breakfast, dessert, or as a the nutritional content
healthy snack. Use a combination of porridge and other
of your favourite fruit. Bio yoghurt breakfast cereals as well
also tastes great with this recipe. as adding extra flavour.
23
. Preparation 5 mins . Cooking none . Serves 2
Carrot and Apple Juice

goodness, drink t he j
aximum uice
This fresh juice is bursting with F or m imme
dia
te l
vitamin C! But don’t worry if y.
you don’t have a juicer, remove
the apple cores and then use a
blender or food processor to
make a purée. Use a sieve to
separate the juice from
the pulp.
Helpful
Hint s
The lemon juice helps to
preserve the vitamins in
the juice and also brings out
the flavour of the apple
and carrot.
Ingredients
.. 4 apples (stalks removed)
. 3 carrots (scrubbed)
squeeze of fresh lemon
juice (opt ional)
Equipment
.. small sharp knife
Scrub the carrots and cut Put the apples and carrots
. chopping board
juicer
juicer
each one into 2 or 3 pieces.
Remove the stalks from the
apples and carefully cut them
through the juicer. Throw
away the pulp and pour the juice
into two glasses. Add a squeeze
into quarters. of lemon juice and stir the juice.
24
Fruit Smoothie
This creamy drink will give you plenty
of energy for the day ahead – and
it’s so easy to make. Serve it
with cereal or toast for a
complete breakfast.
Tasty
Twist s
Swap the blueberries for
the same weight of
strawberries for a classic
combination.
Ingredients
. 150g (5 1/ 2 oz) fresh or
.. frozen blueberries
3 bananas (sliced)
1 tsp vanilla ext ract
. (opt ional)
500g ml (17 fl oz)
. thick, natural bio yoghurt

200ml (7fl oz) milk
banana blueberries
Equipment
.. small sharp knife Peel the bananas and then Whizz in the blender until
. chopping board
blender
chopping board
roughly chop them into small the mixture is smooth, thick,
slices. Put them into the blender and creamy. Pour the smoothie
and add the blueberries, vanilla into four tall glasses and enjoy this
extract, yoghurt, and milk. simple and nutritious breakfast.
25
. Preparation 15 mins . Cooking 3 mins . ChLOOLng 1 hour . Makes 8-10 bars
Fruit and Nut Bars

This homemade version of a fruit cereal bar is Tasty
packed with energy-giving apricots, raisins, Twist s
nuts, and seeds. It makes an excellent start Any type of ready-to-eat
dried furit can be used to make
to the day, especially with a calcium-rich these bars. You could also buy
a pre-mixed bag such as
glass of milk or pot of yoghurt. It could also tropical fruit or fruits
be a healthy addition to a lunchbox. of the forest.
Ingredients Equipment
.. 50g (2oz) hazelnuts .. frying pan palette
knife
.. 50g (2oz) whole oats

100g (3 1 / 2 oz) raisins
raisins
.. wooden spatula
small sharp knife
..
150g (5 1 / 2 oz) dried apricots
(cut into small pieces) .. chopping board
food processor or blender
.
4 tbsp fresh orange juice
2 tbsp sunflower seeds
pumpkin
seeds .. large mixing bowl
greaseproof paper
2 tbsp pumpkin seeds
sunflower
seeds
oats . palette knife
18cm x 25cm (7 x 10in) t in
Put the hazelnuts, oats, and Put the raisins, apricots, and Put the nuts, oats, and seeds
seeds into a frying pan. Dry orange juice into a food in the food processor and
fry (stirring) over a medium heat processor and purée until the whiz until they are finely
for 3 mins, or until they begin to mixture becomes smooth. Put the chopped. Tip the mixture into
turn golden. Leave to cool. fruit purée into a mixing bowl. the bowl with the fruit purée.
26
Breakfasts
Cut int o 8-10 slices and eat as part of a nut rit ious breakfast.
Did you kno w?

Hazelnuts are high in fibre,
potassium, calcium, magnesium,
and vitamin E so they are
nutritious as well
as tasty!
Food Facts
Drying fruit is one of
the oldest methods of
preserving. The drying
process concent rates the
nut rients making dried
fruit a useful source of
fibre, natural sugars,
vitamins B and C, iron,
calcium, and other minerals.
However, levels of vitamin
C are lower than in
Stir the fruit mixture until Spread the fruit mixture fresh fruit.
all the ingredients are mixed evenly in the tin. Chill for at
together. Line a 18 x 25cm least 1 hour, or until solid. Turn it
dried
(7 x 10in) baking tin with out of the tin and peel off the apricots
greaseproof paper. greaseproof paper. Cut into bars.
27
. Preparation 10 mins . Cooking 15 mins . Serves 6
Crunchy Cereal
This breakfast recipe is definitely worth Tasty
getting out of bed for! Create a homemade Twists
cereal that is full of important fibre and Try other dried fruits, nuts,
or seeds. Raisins, tropical fruits,
carbohydrates with a tasty combination of hazelnuts, or pumpkin seeds,
would all taste great
oats, fruit, nuts, and seeds. in this recipe!
.. 1 tbsp olive oil
golden
.. medium saucepan
mixing
.. 3 tbsp of golden syrup

175g (6 oz) jumbo rolled oats
syrup
.. wooden spoon
sharp knife
bowl
.. 60g (2oz) Brazil nuts (optional)

30g (10z) sunflower seeds .. chopping board
non-stick baking tray
.. 60g (2oz) dried pineapple pieces

60g (2oz) dried banana chips .. large mixing bowl
plate Did you know?
Hazelnuts are high in fibre,
. 60g (2oz) dried apricots

60g (2oz) toasted coconut
jumbo rolled
oats . oven gloves
measuring spoons
potassium, calcium, magnesium
and vitamin E so they are
. flakes (optional)
milk or yoghurt to serve sharp knife
nutritious as well
as tasty!
Chop the brazil nuts into Preheat the oven to 200°C Ensure that the heat has
medium-sized pieces. (400°F/Gas 6). Pour the oil been turned off and then tip
Remember, if you are allergic and syrup into the saucepan. the oats, nuts, and sunflower seeds
to nuts or do not like them, you Gently warm them over a low into the melted syrup mixture.
can miss out this step. heat until they melt together. Stir until well coated.
28
Breakfasts
cereal will sta o weeks if you st o container.

This y fresh for up t o t w re it an airt ight
Serving
Tip
Serve your cereal in
a bowl with milk or a
dollup of your
favourite yoghurt.
Tip the oat mixture onto a Cut the pineapple pieces in Spoon the oat clusters onto a
baking tray. Put it in the half, quarter the apricots, and plate and leave them to cool
preheated oven for 10 minutes, or break the banana chips into small for a few minutes. Add the oat
until the edges turn golden and pieces. Mix all the fruit and clusters to the bowl of fruit and
the oats form clusters. coconut together in a bowl. coconut and mix them together.
29
Mixed Fruit Puff

Shop-bought cereals can be full of unnecessary
Tasty
sugar but this healthier version relies on the
Twists
natural sweetness of the dried fruit, which is Any mixture of your favourite
fruits and nuts can be used in
also full of fibre and nutrients such as iron. this recipe. For a different texture,
Just add milk for a delicious and you could swap the puffed rice
for oats to make muesli. Or try
nutritious breakfast. serving the cereal with a tasty
topping of fresh fruit.
.. 75g (3oz) whole hazelnuts hazlenuts .. frying pan
. 8 tbsp sunflower seeds

125g (4 1/ 2 oz) dried apricots .. wooden spoon
small bowl rolling pin
. (cut into small pieces)

250g (9oz) sugar-free puffed .. freezer bag
rolling pin
Did you know?
More than 10 billion pints of
.. rice cereal
125g (4 1/ 2 oz) raisins
50g (2oz) flaked coconut rice
. kitchen scissors
mixing bowl
milk are sold every year in
Great Britain and over 25%
of that milk is consumed
cereal
with tea.
dried apricots frying pan
Put the nuts in a frying pan Pour the nuts into a bowl and Leave the sunflower seeds to
and dry fry over a medium- leave them to cool. Put the cool. Pour the cooled nuts
low heat. Turn the nuts using a sunflower seeds in the frying pan into a small plastic food bag. Fold
spatula and cook for 3 minutes or and fry them for 2 minutes. They over the open end and hold it
until they begin to turn golden. should be golden but not burnt. closed with one hand.
30
Breakfasts
t h e ce r eal in an airt ight container will keep it fresh f

g or longe
St orin r.
Food Facts
Nuts and seeds provide a
nut rit ious combinat ion of B
vitamins, iron, vitamin E,
zinc, plus omega-6 fats,
which are important for
brain funct ion and energy
levels. Sunflower seeds help
to keep your immune systems
st rong as they provide zinc,
magnesium, and selenium.
Their vitamin E content
helps to keep skin healthy.
Using your other hand, bash Put the puffed rice cereal
the nuts with the rolling pin into a large mixing bowl. sunflower
until they are broken into small Add the apricots, nuts, seeds, seeds
pieces. Then cut the apricots into raisins, and coconut and gently
small pieces. mix together with your hands.
31
Strawberry Scrunch
Toasted oats and seeds add crunchiness
to this layered breakfast, and provide Tasty
important nutrients too. The yoghurt is Twists
a low-fat source of protein and calcium, Swap the strawberries
for your favourite fruits
while the strawberries and orange juice such as bananas, nectarines,
or peaches. Fruit purée
are rich in vitamin C. Honey adds also taste great!
sweetness, but you could use maple
syrup instead.
Ingredients .. 3 tbsp sunflower seeds Equipment

. 150g (5 1/ 2 oz) strawberries .. 3 tbsp pumpkin seeds
2-3 tbsp clear runny honey
.. (about 6-8)
12 dsp thick natural bio
yoghurt
.. chopping board
small bowl
50g (2oz) whole porridge
oats honey
. frying pan
wooden spoon
chopping
pumpkin seeds strawberries board
Cut the green stalks and leaves Put the oats in a frying pan Next add the sunflower and
from the strawberries and then and dry fry over a medium- pumpkin seeds and dry fry
thickly slice the fruit. Put the low heat for 3 mins. Turn the oats for another 2 minutes or until
strawberries in a bowl and add occasionally with a wooden spoon light golden. Take care the
the orange juice. Set aside. to make sure they cook evenly. pumpkin seeds may pop a little!
32
Breakfasts
This would also make a great-ta

st ing
dess
ert!
Food Facts
Oats are a carbohydrate
food. They are perfect for
breakfast because the
fibre in them is digested
by the body slowly. This
makes you feel full for
longer and keeps your blood
sugar levels steady. Oats
are also a great source of
vitamins E, B1, and B2.
Take the pan off the heat. Put a layer of the oats in
Stir in the honey – it will the bottom of each glass.
sizzle at first but keep stirring Add 2 heaped dessert spoonfuls
until the oats and seeds are of yoghurt and then some of the oats
coated. Allow to cool slightly. fruit. Add another layer of each.
33
Yoghurt Swirl with Dippers

Unlike shop-bought yoghurts, you
won’t find refined sugar or additives in
this recipe. Instead these tasty yoghurts
are low in fat and high in calcium, Taste
protein, and potassium and have a swirl Twists
Fresh fruit or fruit purées
of vitamin-rich dried fruit. Have fun are also good mixed
dipping the toasted fruit bread fingers into yogurt. Try mango,
strawberry, raspberry, or
into your breakfast! stewed appples.
Ingredients
. 100g (3 1/ 2 oz) dried dates
..
or apricots (chopped)
250ml (9fl oz) water
.3 tbsp fresh apple juice

500g (1lb 2oz) thick
.natural bio yoghurt

4-8 slices raisin bread
dried dates
dried apricots
Put the dates or apricots and
Equipment water in the saucepan. Bring
.. medium saucepan with lid to the boil and then reduce the
heat to low. Cover, and cook the
.. blender
spoon
4 bowls bowl
fruit for 15-20 mins, or until soft.
34
Breakfasts
uffins or bage
ls could also be dip
uit m ped!
Fr
Food Facts
Bio yoghurt contains
beneficial bacteria that Did you kno w?
may help to boost your Yoghurt has been around since
immune system and help ancient times and the word
fight off infect ion. itself originates from the
bio yoghurt
Turkish language.
Leave the dates or apricots to Divide the yoghurt between Toast the raisin bread until
cool for about 30 minutes four bowls. Put 2 tablespoons it is light golden. Cut the
and then stir in the apple juice. of the fruit purée on top of each toast into narrow strips and dip
Spoon the mixture into a blender serving and then stir gently to them into the yoghurt mixture.
and whiz until smooth. make a swirled pattern. Delicious!
35
. Preparation 5 mins . Cooking 5-10 mins . Serves 2
Boiled Eggs
Eggs can be cooked in a Half-fill a small saucepan
with water and place it on
variety of different ways and the hob. Gently lower the eggs
are an excellent source of into the pan and bring the
water to the boil.
protein. The simplest method is
to boil them for a delicious and
nutritious breakfast. The most
important thing to remember when
boiling eggs is timing because this
makes the difference between
a soft-boiled egg and a
hard-boiled egg.
Ingredients
.. 2 eggs eggs
2 slices of wholemeal
. bread
spreadable butter or
margarine
Equipment
.. small saucepan
.. slotted spoon
toaster
.. bowl of cold water

2 egg cups
tea spoon
saucepan
36
Breakfasts
Boil the eggs for 4 minutes. Remove the eggs with a Place each egg in an egg cup
While the eggs are cooking, slotted spoon and briefly dip and tap the top with the
you can make the toast. Place them in cold water. This will cool back of a teaspoon. Carefully slice
the bread in the toaster and toast the eggs and prevent them from off the top with the spoon. Serve
until golden brown. cooking any further. with strips of buttered toast.
Food Facts
Although the yolk of your
soft-boiled egg will be runny, a
properly cooked egg should
always have a firm egg white.
If the white of your egg is
still runny, it hasn’t been
cooked for long enough! Eggs
Helpful
Hint s
For hard-boiled eggs, boil
the eggs for 6-7 minutes and
make sure that they cool
completely in step 3.
37
Scrambled Eggs
Get cracking with this great breakfast idea! To crack the eggs, tap each
The secret of scrambled eggs is not to one in turn on the side of
the bowl. Then gently pull the
overcook them in step 4 otherwise they shell apart so that the insides
will become dry and rubbery. drop into the bowl.
Ingredients
.. 2 eggs
.. 1 tbsp milk
salt and pepper
.. a knob of unsalted butter

1 slice of bread (toasted)
spreadable butter or
. margarine
1 dollop ofketchup
eggs
Equipment
.. mixing bowl
.. whisk
medium saucepan
wooden spoon
Serving
Tip
Scrambled eggs taste
great on lightly-
buttered toast, with
a dollop of ketchup!
38
Breakfasts
Add the milk to the bowl of Over a low heat, gently melt Carefully pour the beaten egg
eggs. Season with salt and the butter in the saucepan. mixture into the pan and stir
black pepper and whisk the Take extra care when doing this constantly for 2–3 minutes. The
ingredients together until they because if the pan gets too hot, egg will become a firm scramble
are mixed in completely. the butter will spit. but should look moist.
39
Egg Cups Helpful

Hints
Timing and temperature
Eggs are a great source of high quality are really important when
cooking scrambled eggs. If they
protein – ideal for kick-starting your are cooked for too long
over too high a heat, the
day. This recipe is perfect eggs become dry and
for a filling weekend crumbly.
brunch or even a
light meal!
Did you know?

The breed of hen determines the
colour of the egg shell. Those with
white feathers and ear lobes lay
white eggs and those with red
feathers and ear lobes lay
brown eggs.
whisk
.. 4 crusty rolls .. sharp knife
.. 3 tomatoes (optional)
8 free-range eggs crusty .. chopping board
small mixing bowl
.. 5 tbsp milk
salt and pepper
50g (2oz) unsalted butter
rolls
. whisk or fork
medium saucepan
chopping
tomatoes board
40
Breakfasts
Food Facts
Eggs are one of the most
nut rit ious foods and make
Cut the tomatoes in half a valuable cont ribut ion to
Slice the top off the rolls and our diets. They contain B
then use your fingers to scoop and then scoop out the seeds vitamins, iron, calcium,
out the centre of each roll. (The with a teaspoon. Then slice the and zinc, as well as
insides can be used to make de-seeded tomatoes into small, protein. However, four eggs
breadcrumbs.) bite-sized pieces. per week is the maximum
recommended intake as
they are high in
cholesterol. The eggs of
many different types of
birds can be eaten, but
those of the female
chicken (hen) are most
widely available.
eggs
Crack each egg into a small Add the milk to the bowl.
bowl by tapping them firmly Whisk the eggs and milk
against the side of the bowl, together using a fork or small
pushing your thumbs into the hand whisk. Season the mixture
crack and pulling the shell apart. with a little salt and pepper.
Put the butter into the Pour in the egg mixture. Spoon a serving of scrambled
saucepan and melt it over a Stir gently to prevent the egg egg and tomatoes into each
medium to low heat. When the sticking to the pan. Continue for roll. Balance the roll lids on top
butter begins to bubble, add the 3 minutes or until the eggs are and serve. A glass of orange juice
tomatoes and cook for 1 minute. firm. Remove from the heat. is the perfect accompaniment
41
Breakfast Omelette
This omelette is a tasty variation of a traditional
breakfast fry-up. It has all the right ingredients
for a filling weekend brunch – eggs, bacon,
tomato, mushrooms –
and could even be
served with
a salad as
a light or
main meal.
Tasty
Twists
Experiment with different
fillings, such as ham, onions,
courgettes, peppers, or even
plain cheese!
The omelette ist when it is cooked in step 6
shoul l mo
d be firm but stil .
rashers of bacon
Ingredients
.. 2 eggs Equipment
..
wooden
spoon
.. 30g (1 oz) Cheddar cheese

.. whisk wooden spoon
..
a pat of unsalted butter
2 tbsp milk
salt and pepper
.. wooden spatula
jug ..sharp knife
2 chopping boards
chopping
board
small non-stick frying pan
.. 2 rashers of bacon Cheddar

60g (2oz) mushrooms
cheese .. 2 plates
grate
kitchen paper
or omelette pan
. 1 tsp sunflower oil

1 tomato eggs frying pan
whisk
42
Breakfasts
Serving
Tip
A dollop of ketchup
or a serving of baked beans
would taste great with
this omelette.
Whisk the eggs and milk Cut the tomato into chunks
together in a jug. (This will and slice the mushrooms. On
make it easy to pour in step 5.) a separate board, remove the rind
Grate the cheese and stir it in to from the bacon and cut the meat
the egg mixture. Season. into cubes.
Place the frying pan over a Heat the oil and fry the
medium heat and fry the mushrooms for 2 minutes.
bacon for 3 minutes or until Add the tomato to the pan and
cooked completely. Tip the bacon cook for 1 minute. Put the tomato
onto a plate, lined with kitchen and mushrooms onto a plate.
Melt the butter in the pan. Using a spatula, push the Shake the pan to release the
Pour in the egg so that it cooked egg into the centre of omelette and spoon the filling
covers the base of the pan. Cook the pan. The uncooked egg will over one half. Slide the omelette
the egg on a medium heat until run to the sides. Repeat until all out onto a plate and gently flip the
the edges begin to cook and set. the egg is cooked. unfilled half over the top.
43
. Preparation 10 mins . Cooking 20 mins . Serves 4-6 mins
Breakfast Tortilla
A tortilla is a thick, flat omelette and is a
popular dish in Spain. This is a twist
on the classic combination of
eggs, onion, and potatoes
and makes a filling
breakfast or perfect
after-school tea.
Did you know?

“Tortilla” is the Spanish word
for omelette. In Italy it is
called “frittata”. However, in
Mexico, “tortilla” means a thin
(unleavened) bread usually
made from corn.
Ingredients eggs Equipment

. 4 good quality . 8 cherry tomatoes
.. foil
.
sausages (or vegetarian
alternative) .. (halved)
5 eggs (lightly beaten)
.. tongs
chopping board
frying pan
4 medium-sized potatoes
(peeled, cooked and left
salt and pepper
potatoes
.. medium frying pan
spatula or wooden spoon
. to cool)
2 tbsp sunflower oil
cherry tomatoes
.. jug
whisk or fork
small sharp knife
spatula
44
Breakfasts
Food Facts
The best sausages are
called “lean” and contain
much less fat and fewer
addit ives than quality
sausages. Turkey sausages
usually have a lower fat
Preheat the grill to medium- While the sausages are content than those made
high. Line the grill pan with cooling slightly, cut the from red meats such
foil and grill the sausages all over cooked potatoes into bite-sized as pork or beef.
for 10-15 mins, or until cooked chunks. Then cut the cooled sausages
through and golden brown. sausages into 2.5cm (1in) pieces.
Tasty
Twist s
Vegetarian sausages, lean
bacon, or cooked chicken
would also taste great in this
tortilla. Other vegetables such
as mushrooms, peppers, or Heat the oil in a frying pan. Crack the eggs into a jug
asparagus could also Add the potatoes and fry and then beat them
be added. them over a medium heat for 8 together. Season the beaten eggs
minutes or until golden. Add the with salt and pepper. Add the
tomatoes and cook for 2 mins. sausages to the frying pan.
Add a little more oil to the To cook the top of the Carefully remove the pan
frying pan if necessary. Pour tortilla, carefully place the from the grill and leave to
the eggs into the pan and cook, pan under the grill and cook for cool slightly before sliding the
without stirring, for 5 minutes another 3–5 minutes, or until tortilla on to a serving plate.
until the base of the tortilla is set. the top is set. Cut into wedges and serve.
45
Blueberry Pancakes
Making batter is a useful skill to learn and Serving
the small size makes these pancakes perfect Tip
for first-time flippers! Here’s a handy tip – These pancakes taste
great served with slices
if you leave the batter to stand for half an of banana and some
maple syrup.
hour before adding the fruit and cooking it,
it has a much lighter texture.
.. 150g (5oz) plain flour . 125 g (4oz) fresh .. .
sieve metal spatula
.. 1 tsp baking powder

3 pinches of salt .
blueberries
1 large banana, peeled and ..
mixing bowl
wooden spoon
.. 1 egg
150 ml ( 1 / 4 pint) milk .
sliced (opt ional)
maple syrup (opt ional) ..
whisk
measuring jug
30g (1oz) caster sugar
blueberries
..
large frying pan
serving spoon or ladle
dessert spoon
Sieve the flour, baking Crack the egg into a bowl, Pour the milk and egg
powder, and salt into the add it to the milk, and mixture into the flour and
mixing bowl. Stir in the sugar whisk them together. It is best to beat with a wooden spoon.
with a wooden spoon and leave do this in a jug so the mixture Gently fold in the blueberries,
to one side. can be poured easily in step 3. taking care not to crush them.
46
Breakfasts
Tasty
Twist s
The blueberries can be
replaced with 1 large banana
(chopped) in step 3. You can
even try plain pancakes, served
with lemon juice and sugar
or maple syrup.
Over a medium heat, melt a Ladle two spoonfuls of batter Use a metal spatula to flip
quarter of the butter in a into the frying pan. Fry the the cakes. Cook the other
large frying pan. When the butter pancakes for 2 minutes or until side for 2 minutes, or until the
begins to bubble, you are ready to bubbles appear on top and the cakes are cooked through. Repeat
start cooking! undersides turn golden. with the rest of the batter.
47
. Preparation 10 mins+ 30 mins resting . Cooking 20 mins . Makes 12 pancakes
Banana Pancakes Helpful

Hints
It is important that the
These American-style batter is free from lumps.
If you do get lumps in your
pancakes make a tasty batter, press it through a
and nutritious brunch sieve using the back
of a spoon.
when served with
summer berries and
a drizzle of maple
syrup. Fruit sauce
and yoghurt would
also taste delicious.
.. 100g (3 1 / 2 oz) self-raising flour .. sieve
..
40g (1 1/ 2 oz) self-raising
wholemeal flour
egg
.. 2 mixing bowls
wooden spoon
..
2 tbsp caster sugar
1 egg .. jug
whisk or fork
ladle
.
175ml (6fl oz) milk
2 bananas (peeled)
wholemeal
flour .. large non-stick frying pan
ladle mixing
butter (for frying)
sieve . spatula
masher or fork
bowl
48
Breakfasts
Food Facts
Choose ripe bananas when
making these pancakes as
they are not only easier
to mash but also their
nut rients vitamins B
and C, potassium, iron, and
Sift both types of flour into a Measure the milk in a jug beta carotene are more
mixing bowl, adding any bran and then crack the egg into easily absorbed by the
left in the sieve. Stir in the sugar the jug. Lightly beat the egg and body. Under-ripe bananas
and make a well in the centre of milk together with a fork until are more difficult to
digest and can give you
the mixture. they are mixed together. an upset stomach.
bananas
Did you kno w?

Pour the egg mixture into Leave the batter to rest for In France pancakes are known
the well in the centre of the at least 30 minutes – this as “crêpes”, in Russia they are
called “blinis”, and in Latin
flour and sugar. Beat with a will make the pancakes lighter.
America they are called
wooden spoon until you have Mash the bananas in a bowl then “panqueques”.
a smooth, creamy batter. stir them into the rested batter.
Heat a small knob of butter Cook for 2 mins, or until Keep the cooked pancakes
in a frying pan. Add 3 small bubbles appear on the warm in a low oven while
ladlefuls of batter to make 3 surface. Flip the pancakes over you cook the remaining pancakes,
pancakes, each one about 8cm and cook for another 2 minutes adding a little knob of butter
(3¼in) in diameter. until both sides are light golden. between each batch.
49
Light Meals
54 Green Salad 82 Pitta Pockets
with Dressing 84 Dips and Dippers
56 Picnic Salad 86 Pesto Toast
58 Jewel Salad 88 Falafel with
60 Pasta Salad Tzatziki
62 Chicken Pasta 90 Cheese and
Salad Potato Pasties
64 Potato Salad 92 Tuna
66 Colourful Quesadillas and
Seafood Salad Carrot Salad
68 Tomato Soup 94 Griddle Cakes
70 Corn Chowder 96 Pizzettas
72 Italian Pasta 98 Burgers
Soup 100 Baked Eggs
74 Butternut 102 Baked Eggs
Squash Soup and Ham
76 Baked 104 Sushi Rolls
Potato 106 Cheese Melt with
78 Bruschetta Poached Egg
80 Club Sandwich 108 Veggie Spring Rolls
Light Meals Veggie Burgers
Put 125g (4½oz) canned kidney
beans (drained), 1 small onion
(chopped), 1 carrot, 50g (2oz)
It is important to keep energy wholemeal breadcrumbs, 1
tablespoon peanut butter (optional)
levels up throughout the day. and 1 egg into a food processor.
Regular meals are essential, but Process to a coarse puree, season
and chill the mixture for 1 hour.
topping them up with a couple Form into 4 burgers and dust each
of healthy snacks will help to one in flour. Brush with oil and
grill for 5–6 minutes on each side.
give concentration and memory
a boost. There are plenty of
recipes for delicious and
nutritious light meals and snacks
to choose from in this section,
but here are some more to try!
Crudités
Most vegetables are better for Houmous
you when they are raw. Blend 400g (14oz) canned chickpeas
Try dipping strips of (drained), 2 garlic cloves (peeled), 2
raw vegetables such tbsp light sesame seed paste (tahini),
as celery, peppers, the juice of 1 lemon, and 4 tbsp olive
carrots, or cucmber oil, until smooth and creamy.
into houmous or
guacamole.
Toast Toppings Simply Souper!

Mash ½ ripe avocado then spread Boost the nutritional content
it thickly on top of wholemeal of shop-bought soups by
toast. Houmous or peanut butter adding canned beans, cooked
taste great on toast too! lentils or extra vegetables.
52
Burger Relish
Roughly chop 4 tomatoes, 1 large apple (peeled and
cored), and 1 onion. Place them in a saucepan with
75ml (3fl oz) white wine vinegar and 50g (2oz)
sugar. Bring to the boil,
then reduce the heat, cover,
Coleslaw and simmer for 15 minutes.
Add ½ finely shredded small white or Uncover the pan and cook
red cabbage, 2 grated carrots, 1 grated for another 20 minutes, or
apple, and 2 chopped spring onions to until soft. Purée if you
a bowl. Mix together 2 tbsp olive oil, 1 prefer a smooth relish.
tbsp lemon juice, and 4 tbsp mayonnaise
and stir into the cabbage mixture.
Peanut Butter
Place 75g (3oz) shelled nuts, such as
peanuts, cashews, or hazelnuts, in a dry
frying pan. Toast them for 2–3 minutes
over a medium-low heat, until light
golden. (Stir frequently to prevent
burning.) Put the nuts in a food processor
and process until finely chopped. Pour in
3–4 tablespoons sunflower oil and process Miso Soup
to a coarse paste. Store in an airtight jar. Miso is made from
fermented soya beans and is
very nutritious. For a more
Jacket Potato filling soup, add cooked
Preheat an oven to 200°C (400°F/ egg noodles and
Gas 6). Scrub the potatoes and prick thin slices of
with a fork or insert a skewer through the spring onion,
middle. Bake for 1–1½ hours, until carrot, and
tender in the centre and the skin red pepper.
is crisp. Serve with a healthy
filling such as tuna,
sweetcorn, and
peppers.
Green Salad with Dressing

Salad is delicious as a light meal or snack
and can also be served as a nutritious Spoon all the dressing
accompaniment to a main meal. ingredients into a clean
jar and put the lid on
tightly. Shake the jar to mix
the ingredients together.
Ingredients
. 200g (7oz) mixed
salad leaves salad
leaves
(e.g. lettuce,
.. spinach, watercress)
1
/ 2 large cucumber (diced)
12-18 cherry tomatoes
(halved)
..
Dressing:
3 tbsp olive oil
olive oil
..
1 tbsp fresh lemon juice
1 tsp wholegrain mustard
.
1 tsp clear runny honey
salt and pepper
Equipment
.. teaspoon
.. jar with secure lid

colander
salt and
pepper
. clean tea towel

large mixing bowl
wholegrain
mustard
54
Light Meals
Rinse and drain the salad Using your hands, carefully Shake the dressing again
leaves using a colander. Tip mix the salad leaves, and drizzle some over each
them onto a clean tea towel and cucumber, and tomatoes together bowl of salad. Leave the jar of
gently pat dry. Tear the leaves in a large bowl. Transfer the dressing on the side so that you
into smaller pieces. mixed salad into individual bowls. can add more if you like.
Serving
Tip
Always drizzle the
dressing just before you
eat the salad, so that it
does not turn soggy!
Try a
ddin olives, onions, nuts, cheese, or crou
g ot s tons.
her ingre such a
dient s to your salad
55
Picnic Salad Tasty

Twists
This recipe is a simplified version of a Tinned beans such as
chickpeas, cannellini, or borlotti
traditional Greek salad. You could beans are a great alternative
to cheese. Tuna, salmon,
substitute the feta with any of your or prawns would also
taste delicious.
favourite cheeses such as Cheddar,
mozzarella, or brie and add other
ingredients, such as olives, peppers,
spring onions, and lettuce.
Ingredients pitta breads Equipment

.. 2 wholemeal pitta breads
..
Dressing: .. small sharp knife
mixing
. 1 small cucumber
12 small tomatoes
3 tbsp olive oil
1 tbsp lemon juice or
onion
.. chopping board
teaspoon
bowl
..
(quartered)
1
/ 2 red onion (thinly sliced)
150g (5 1/ 2 oz) feta cheese
.white wine vinegar
1
/ 2 tsp Dijon mustard . empty clean jam jar
mixing bowl
(cut into chunks) cucumber

tomatoes sharp knife
Preheat the grill to medium. Slice the cucumber in half Put the cucumber, tomatoes,
Cut along one side of each lengthways and then scoop and red onion into a salad
pitta to open it up. Toast the pitta out the seeds using a teaspoon. bowl. Cut the cooled pitta bread
bread on both sides until golden Cut the lengths in half and then into small pieces and add them
and crisp. Leave to cool. chop into bite-sized pieces. to the bowl.
56
Light Meals
t.
This sala
d also tastes deli op ped f resh min
cious wit h a sprinkling of ch
Food Facts
True feta cheese is only
produced in Greece.
Tradit ionally it was made
from ewes’ milk but
nowadays it is often made
with cows’ or goats’ milk.
Like all cheeses, feta is an
excellent source of calcium
and protein. However, it is
also high in fat so it should
To make the dressing, put Pour the dressing over the be eaten in moderat ion.
the olive oil, lemon juice salad. Mix the salad using
and mustard in a clean jar. Put clean hands until it is coated in feta
the lid on and shake until the the dressing. Finally, scatter over cheese
ingredients are mixed together. the feta cheese and then serve.
57
Jewel Salad
Salad is delicious as a light meal or snack
and can also be served as a nutritious
accompaniment to a main meal.
Ingredients
.. 200g (7oz) couscous
1
300ml ( / 2pt) hot vegetable
cucumber
..
stock
250g (9oz) cherry tomatoes
.. 1
/ 2 cucumber
1 medium sized pomegranate
.. 30ml (2tbsp) olive oil

grated zest and juice 1 lemon
Place the couscous in a large
bowl and pour over the hot
Cut the cherry tomatoes in
half. Halve the cucumber
. 1 small red onion (thinly sliced)

200g (7oz) feta cheese
stock and leave for 5 minutes until lengthways and scoop out the
all the liquid has been absorbed. seeds with a teaspoon, then cut
.
(crumbled)
large bunch (about
6tbsp) freshly chopped
Allow to cool completely. into pieces.
mint
olive oil
Equipment
.. 3 bowls
.. measuring jug
fork
. chopping board
knife
wooden
spoon
.. teaspoon
wooden spoon
Cut the pomegranate in half,
and hold one half over a bowl.
Stir the lemon juice, zest and
olive oil into the couscous.
Lightly tap the pomegranate with Add the tomatoes, cucumber, red
bowl
a wooden spoon, until the seeds onion, feta cheese and mint, then
fall into the bowl. stir in the pomegranate seeds.
58
Light Meals
Helpful
Hint s
You can buy pomegranate
seeds from the supermarket
if you are in a hurry!
he
e g r a nates in t shops from Oct obe
d pom r to J
You can fin anu ary.
59
. Preparation 15 mins . Cooking 20 mins . Serves 4-6
Pasta Salad
Pasta is high in carbohydrates so it is a great
source of energy. This recipe also has eggs Helpful
and tuna for protein, while the beans and Hints
Check out p.36–37
tomatoes provide essential vitamins and for more information on
hard-boiling eggs.
minerals. Tuna and other oily fish are really And see p.299 for
more egg tips.
good for you and you should try and eat
them twice a week.
Ingredients .green beans

4 plum tomatoes ( cut Equipment
.. 250g ( 8oz ) dried penne pasta .. into wedges )
salt and pepper
..
large saucepan
. 1 pinch of salt
125g (4oz) green beans
16 black olives,
halved ( optional )
eggs .. . .
slotted spoon
colander jar with lid
.. (tailed and halved)

1 small tin of tuna
..
For the dressing .. .
sieve
plate
large mixing bowl
metal mixing spoon
.
2 spring onions ( trimmed and
sliced )
5 tbsp olive oil
.
2 tbsp white wine vinegar ..
small saucepan
bowl of cold water
2 eggs
penne pasta
2 tsp wholegrain
mustard wholegrain
mustard .
chopping board
sharp knife
Fill two-thirds of the large When the pasta has been Refresh the pasta and beans
saucepan with water and cooking for about 6–7 minutes with cold water. Drain the
bring it to the boil. Season with add the green beans to the pan. tuna, using a sieve and then use
a pinch of salt, add the pasta, Finish cooking and drain the your fingers to break the tuna
and boil for 12–14 minutes. pasta and beans in a colander. into small flakes.
60
Light Meals
Pasta cooking t imes vary, so make sure that you check t he packet.
Tasty
Twist s
Other pasta shapes could be
used for this recipe. You could
also use sweetcorn instead
of green beans and cooked
chicken instead
of tuna.
Hard-boil the eggs for 6–7 Spoon the olive oil, white Mix the pasta with half of
minutes and put them in wine vinegar, and mustard the dressing. Fold in the
cold water. Tap the cooled eggs to into a jar. Screw the lid on tomatoes, beans, tuna, onions, olives,
crack the shell. Peel the eggs and tightly and shake vigorously to and remaining dressing. Season and
cut them into wedges. mix the dressing ingredients serve with some wedges of egg.
61
Chicken Pasta Salad

This mildly spiced pasta and chicken salad makes
a perfect light lunch or is ideal for a school
sandwich box.
Ingredients
.. 125g (4oz) pasta bows
lemon
. 2 tsp sunflower oil

1 tbsp medium
..
curry paste
3 spring onions (chopped)
..
1 ripe mango
juice of 1 / 2 lemon
10oml ( 1 / 2 cup)
Bring a large pan of lightly
salted water to the boil. Add
Meanwhile, in a small
frying pan heat the oil,
the pasta and cook according to add the curry paste and spring
pasta
bows .
low-fat yoghurt
10oml ( 1 / 2 cup) package instructions. Drain and
rinse under cold running water.
onions, and cook for 2 minutes.
Leave to cool.
. mayonnaise
350g (120z) cooked
. chicken breast (diced)

2 tbsp freshly
. chopped coriander
150g (5oz) mixed red
and green grapes (halved)
Equipment
.. large saucepan Cut away the two sides of Place the spice mixture in a
.. small frying pan

wooden spoon
mango, close to the stone.
Cut the flesh into criss-cross
bowl and stir in the lemon
juice, yoghurt, mayonnaise, and
patterns, press each half inside out, coriander. Add the chicken,
. knife
mixing bowl
and carefully cut off the cubes. mango, and grapes.
frying pan
62
Light Meals
The spicy and sweet flovours in t his pasta salad are a tasty combination.
Tasty
Twist s
If you are a vegetarian,
just leave out the chicken.
Try adding tofu instead.
63
Potato Salad Tasty

This simple potato salad substitutes Twists
traditional mayonnaise for a lighter If you like hot and spicy
flavours, try adding
creamy sauce, flavoured with chives. 15ml (1 tbsp)
of horseradish sauce.
Ingredients
. 1
500g (1 / 4lb) baby
low-fat
yoghurt
. new potatoes
43ml (3 tbsp) reduced fat
. crème fraiche
43ml (3 tbsp) low-fat
Wash and cut any larger Cook in a pan of lightly
. yoghurt
30ml (2 tbsp) freshly
chopped chives
potatoes in half. salted boiling water for 12 to
15 minutes. Drain and allow to
cool. Place in a bowl.
baby new
potatoes
Equipment
.. knife
.. cutting board
saucepan
mixing bowl
. 2 mixing bowls
metal spoon In a small bowl, mix
together the crème fraîche,
Gently stir the chive mixture
into the potatoes. Season to
yoghurt, and fresh chives. taste. Keep refrigerated until
saucepan
ready to serve.
64
Light Meals
This is a healthier version of an old favourite. Perfect for picnics!
Helpful
Hint s
Make sure the potatoes
are cool, or you
will have a warm
potato salad!
65
. Preparation 15 mins . Cooking 8-12 mins . Serves 4 - 6
Colourful Seafood Salad

Protein, carbohydrates, vitamins, minerals,
healthy fats – this salad has it all! In the green Tasty
corner, avocadoes contain more protein than Twist s
If you don’t like prawns
any other fruit and are also rich in beta-carotene or can’t get hold of them,
cooked chicken is a healthy
and vitamin E. While in the red corner, alternative. Vegetarians could
add cooked tofu or pine
tomatoes are good for your immune system and nuts instead.
an excellent source of vitamins A, C, and E.
.. 150g (5 1/ 2 oz) pasta shells
..
Dressing:
avocadoes
.. large saucepan
mixing bowl
.
250g (9oz) cooked
peeled prawns
4 tbsp mayonnaise
..
2 tsp lemon juice .. wooden spoon
small sharp knife
..
12 small tomatoes
(quartered)
2 tbsp tomato ketchup
2 drops Tabasco sauce .. chopping board
mixing bowl
1 large avocado
lettuce leaves
(cut into st rips)
tomatoes .
(opt ional)
salt and pepper
pasta shells
. small bowl
teaspoon
chopping
board
Bring a large saucepan of Carefully cut the avocado Peel off the skin and cut the
water to the boil. Add the around its middle and gently avocado into chunks. Put the
pasta and follow the cooking prise it apart. Scoop out the stone avocado into a bowl and spoon
instructions on the packet. with a teaspoon and then cut over half of the lemon juice to
Drain well and leave to cool. each half into quarters. stop the fruit turning brown.
66
Light Meals
.
Altho
ugh t ed kind
avocado a
e s are high in fat, it is the good monounsatur
Did you know?

Avocadoes were first cultivated in
South America. It was believed
that a Mayan princess ate the
very first avocado and
that it held magical
powers.
Food Facts
Like all shellfish, prawns
are packed full of healthy
minerals and are bursting
with flavour. Prawns
help to boost the immune
system since they contain
important minerals called
zinc and selenium.
Put the tomatoes, avocado, Mix together all the

and prawns into a bowl with ingredients for the dressing
the pasta and season. Divide the in a small bowl. Add the pasta prawns
shredded lettuce leaves between salad to the serving bowls and
the serving bowls. then drizzle over the dressing.
67
. Preparation 15-20 mins . Cooking 35 mins . Serves 2-4
Tomato Soup
Soup is the perfect choice for a light meal Helpful
or as a starter for a special dinner party. Hints
This recipe for thick and tasty tomato soup Serve the tomato soup
with a scattering of
includes carrots, thyme, and garlic for extra croutons. Add a dollop
of sour cream for
flavour and is topped with cubes of toasted extra flavour!
bread, called croutons.
Ingredients . 450ml ( 3 /4 pt ) vegetable Equipment

.. 1 small onion
chopped
tomatoes .. stock
1 garlic clove (crushed) .. sharp knife
. 1 small carrot
400g ( 13oz ) can chopped .. 1 pinch of granulated sugar
1tbsp of plain flour .. peeler
chopping board chopping
board
.. tomatoes
1tbsp of tomato purée
1 squeeze of lemon juice
.. medium saucepan
wooden spatula
. 2tbsp of olive oil

1tsp of fresh thyme
..
For the croutons:
2 thick slices of bread .. bread knife
. leaves ( optional )
black pepper
.
2tbsp of olive oil
salt and pepper . oven gloves
ladle .blender
Preheat the oven to Add the onion and carrot Add the tomatoes, paste,
220°C/425°F. Peel and and cook for about 5 minutes thyme, stock, sugar, and
chop the onion and carrot. to soften, stirring occasionally. lemon juice to the pan and bring
Heat the oil in the saucepan, Stir in the garlic and flour and to a boil. Reduce the heat and
over medium heat. cook the mixture for 1 minute. simmer for 20–25 minutes.
68
Light Meals
I f yo u l ik e y o u r
soup less t hick, add 600ml (1pt) st ock in step 3.
Meanwhile, cut the bread Use your hands to coat the Carefully ladle the hot soup
into 2-cm cubes. Scatter the bread in the oil. Bake for into the blender. Season the
bread on the baking tray and 8–10 minutes, until crisp and soup with pepper, and blend until
drizzle over the olive oil. Season golden. Shake the tray every few smooth. Ladle the soup into
with salt and pepper. minutes for even cooking. bowls and serve.
69
Corn Chowder Helpful

This recipe will really warm you up on a Hints
If you prefer a chunky soup,
cold day! Chowder is a special kind of leave out step 5. For a smooth
soup, blend all the mixture
thick soup from New England in the USA. in step 5 until it
is creamy.
Although some chowders include fish, this
simple recipe relies on nutritious potatoes,
sweetcorn, and carrot.
potatoes vegetable
.. 1 large onion .. 1 bouquet garni (optional) .. small sharp knife
peeler
..
200g (9oz) fresh, frozen
or tinned sweetcorn . 1 bay leaf
1.2 litres (2 pints) .. vegetable peeler
chopping board
.
1 large carrot
350g (12oz) potatoes
.. vegetable stock
300ml (10fl oz) milk
salt and pepper
.. large saucepan with lid
wooden spoon
blender wooden spoon
onion carrot
Peel and roughly chop the Heat the oil in a saucepan. Next, add the corn, carrot,
onion. Scrub the carrot and Add the onion and sauté over potatoes, bouquet garni and
then thinly slice them. Finally, a medium heat for 8 minutes or bay leaf to the onions. Cook for 2
peel the potatoes and then cut until soft and slightly golden. minutes, stirring constantly. Add
them into small pieces. Stir the onion occasionally. the stock and bring to the boil.
70
Light Meals
t o taste wit h t he salt and pepper.

n y our soup
so
Sea
Tasty
Twist s
Chunks of smoked haddock
would add a delicious smoky
flavour to this soup. Add the fish
in step 4 with the milk and
simmer for 5 minutes or
until cooked.
Food Facts
Rich in complex
carbohydrates, sweetcorn
is also a good source of
vitamins A, B, and C. If
you use t inned sweetcorn
in place of the fresh
make sure you buy the
type without added salt
Reduce the heat to medium Scoop out some of the or sugar.
to low. Cover with a lid and vegetables and blend the rest
cook for 15 minutes, stirring of the soup until smooth. Return
occasionally. Add the milk and the vegetables and blended soup
sweetcorn
cook for a further 5 minutes. to the pan and warm through.
71
Italian Pasta Soup

This wholesome, tasty soup is based on a
traditional Italian soup called
minestrone. With the
pasta, vegetables, and
Parmesan topping
it is a complete
meal in a bowl!
Mines
tron ns and
Tasty was m e was originally eaten by poor Italia le.
ade wi
th whateve e re a vailab
Twists r ingredients w
Meat eaters could add some
bacon to the soup, but make
sure you cook it thoroughly in
step 3. Tinned mixed beans, green
beans, courgettes, or peppers
would also taste great.
potatoes
.. 75g (3oz) pasta bows . 1 litre (1¾ pints) .. small sharp knife
.. 1 large onion
2 sticks celery . vegetable stock
400g (14oz) canned .. chopping board
medium saucepan
.. 1 large carrot (scrubbed)

2 potatoes . chopped tomatoes
Parmesan cheese (grated) .. wooden spoon
large saucepan with lid
ladle
.. 1 tbsp olive oil

1 bay leaf
1 tsp dried oregano carrot
pasta bows
ladle
saucepan
72
Light Meals
Did you know?

Many people think that Venetian
explorer Marco Polo introduced pasta
to Italy from China in the 13th
Bring a medium-sized pan of Chop the onion into small century. In fact, pasta has been
water to the boil and add the pieces. Peel the potatoes and eaten in Italy since as far back
pasta. Simmer until the pasta is cut them into bite-sized chunks. as Roman times!
just tender but not completely Slice the celery and carrot into
cooked. Drain well and set aside. bite-sized pieces.
Helpful
Hints
When you drain the pasta in
step 1, rinse it with cold
water to prevent it sticking
together and cooking further.
Heat the olive oil in a large Next, add the celery, carrot,
saucepan. Add the onion and potatoes, oregano, and bay
fry over a medium heat for 8 leaf then stir well. Pour in the
minutes or until it is softened stock and chopped tomatoes. Stir
and golden. again and then bring to the boil.
Food Facts
Pasta is a carbohydrate
food and it gives the body
energy. Surprisingly it also
provides a small amount of
protein. It is best to use
wholewheat pasta because
it is higher in fibre,
When the soup is bubbling, Remove the lid, add the vitamins, and minerals
reduce the heat to low. Half- pasta and stir well. Heat the than white pasta.
cover the pan with a lid and pasta for 5 minutes. Ladle the
wholewheat
simmer the soup for 15 minutes soup into large bowls and pasta
or until the potatoes are tender. sprinkle with Parmesan cheese.
73
Butternut Squash Soup

This substantial soup is made from roasted
butternut squash, but you could try it with
pumpkin instead if you prefer.
This wholesome, warming soup is perfect for a cold day.
74
Light Meals
vegetable oil
. 1 kg (2 1/ 4 lb) butternut
..
To serve
French st ick
.. knife baking t ray
.. squash
15ml (1 tbsp) vegetable oil
.Gruyére or Swiss cheese
freshly chopped parsley
.. 3 spoons
cutt ing board
. 1 onion (chopped)
600ml (20 fl oz) hot .. vegetable peeler
baking t ray
. vegetable stock
30ml (2 tbsp) honey . food processor
saucepan
onion
knife
Preheat the oven to 200°C Cut into large chunks, Place on a baking tray, seasin
(400°F). Cut the butternut then, using a peeler, remove with salt and freshly ground
squash in half lengthwise, then, the skin. Cut the chunks into black pepper, then drizzle over
using a spoon, scoop out the 2.5cm (1in) cubes. the oil. Roast for 20 minutes,
seeds and pith. then remove from the oven.
Add the onion and stir. Place the butternut squash Place the purée in a saucepan
Return to the oven and and onion in a food with the remaining stock and
cook for a further 15 minutes. processor with half of the stock honey. Simmer for 3 to 4 minutes.
and blend until smooth. Serve with slices of toasted French
stick, cheese, and parsley.
75
. Preparation 15 mins . Cooking 1-1 1/2 hours . Serves 2
Baked Potato
Here’s a top tip – if you like the skin of your
jacket potato to be firm, roll the potato in a
little olive oil after scrubbing it in step 1.
Preheat the oven to 200°C
(400°F/Gas 6). Scrub the
potatoes in cold water, and pat
Ingredients them dry. Prick the potatoes all
. 2 large baking potatoes
over with a fork.
..
For the Filling:
2 tbsp sour cream
potatoes
. butter (opt ional)

40g (3oz) broccoli (cut
.. into t iny pieces)

125g (4oz) cheese (grated)
pepper
Tasty
Twist s
Use your favourite fillings
pepper
broccoli for this recipe – tuna and
sweetcorn, baked beans and
cheese, or just a little
Equipment melted butter and a
.. fork
green salad.
.. chopping board
sharp knife
.. paper towels
mixing bowl
chopping
board
..
dessert spoon
saucepan
.
colander
saucepan
baking tray
76
Light Meals
Bake the potatoes for 1–1½ While the potatoes are Using kitchen paper to
hours or until they are soft in baking, boil the broccoli for protect your hands, squeeze
the centre. Carefully remove the 4 minutes. Drain the broccoli and the bottom corners of each potato
potatoes from the oven and cut a mix it with the cheese and sour to open it up. Take care, the
cross in the top of each. cream. Season with pepper. potatoes will still be very hot!
n t he potat
Whe o is cooked will be soft in t he middle. Use a knife or skewer t o check t his.
it
Serving
Tip
Spread some butter on your
potato and spoon over the
filling. The cheese, butter,
and sour cream will melt
together and taste
yummy!
77
Bruschetta
Bruschetta is a tasty Italian starter or snack. Tasty
It is traditionally made by piling ripe Twists
Try adding some
tomatoes onto toasted garlicky bread. torn mozzarella,
which can also be lightly
toasted under a grill.
Ingredients
. 1
4 x 2.5cm ( /2in)
garlic
slices Italian-style
.. bread such as ciabatta

3 medium ripe tomatoes
.. 1 tbsp olive oil

6 basil leaves
1 clove garlic (peeled)
Halve and deseed the
tomatoes. Press the seeds
Add the olive oil, salt, and
freshly ground black pepper.
through a strainer over a bowl, Leave to stand for 30 minutes.
then discard the seeds. Dice the Roll up the basil leaves, chop
tomatoes and add to the bowl. finely, then add to the mixture.
tomatoes
Equipment
.. knife
.. cutting board
metal spoon
.. strainer
bowl
griddle pan
Toast the bread on both
sides, preferably in a
griddle pan to create dark lines,
Rub the hot bread with the
clove of garlic. Place each
cutting piece of bread on a plate and
board or under a preheated grill. heap with the tomato mixture.
78
Light Meals
Use t he f
reshest ingredient s to make these deliciously simple bruschetta.
79
. Preparation 10 mins . Serves 4
Club Sandwich
This club sandwich is made using ham,
chicken, and cheese on toasted bread.
However, you can use any combination of
your favourite meats or cheeses.
This is a super deluxe sandwich perfect for a luxurious lunch! –
80
Light Meals
iceberg
.. 4 slices white bread .. lettuce
2 slices ham .. bread knife mixing
.. 2 slices wholemeal bread

4 tbsp mayonnaise
..
2 slices Swiss or Cheddar
cheese .. cutt ing board
mixing bowl
bowl
.. 1 tbsp lemon juice

100ml (3 1/2 fl oz) milk
50g (20z) shredded
1 tomato (sliced)
50g (2oz) cooked
chicken breast
. metal spoon
toothpicks
iceberg lettuce (shredded)

lemon wholemeal
bread cutt ing board
Lightly toast the bread on In a small bowl mix together Spread 2 slices of the white
both sides under a preheated the mayonnaise and lemon toast with half of the lettuce
moderate grill or in a toaster. juice. Season to taste. Stir in the and mayonnaise mixture.
Cut off the crusts. shredded lettuce.
Place a slice of ham, then a Add some slices of tomato Cut each sandwich into 4
slice of cheese on top of and the chicken. Top with triangles and secure each
each. Top with the wholemeal the remaining white toast. with a toothpick.
bread, spread with the remaining
lettuce and mayonnaise.
81
. Preparation 20 mins . Marinating 1 hour . Cooking 16 mins . Serves 4
Pitta Pockets
Tofu is a very versatile and nutritious
ingredient. It naturally has a mild flavour Did you know?
Tofu is also known as bean curd.
but when marinated it takes on the flavour Soya beans are cooked, puréed, and
drained to produce a milky liquid.
of the marinade. The sauce used in this The liquid is mixed with a
coagulant to form a custard or
recipe gives the tofu a delicious barbecue cheese-like substance.
taste as well an appetising golden glow.
Ingredients tofu pitta breads Equipment

.. 250g (9oz) firm tofu . 4 wholemeal pitta bread .. small sharp knife
. a little olive oil

3 Cos lettuce leaves
(warmed in a toaster
or warm oven) .. chopping board
kitchen towel
. (shredded)
2 spring onions, peeled ..
For the marinade
2 tbsp sweet chilli sauce .. dessertspoon
shallow dish
. and cut into long strips
a handful of alfalfa
sprouts (optional)
..
2 tbsp tomato ketchup
2 tbsp soy sauce
1
/2 tsp ground cumin
. griddle pan
spatula or tongs
griddle
pan
tongs
In a shallow dish, mix together Put the tofu into the dish Brush the griddle pan with a
all the ingredients for the with the marinade. Spoon the generous amount of olive oil
marinade. Pat the tofu dry with marinade over the tofu until it is and then put it on the heat.
a kitchen towel and then cut it well coated. Leave the tofu to Carefully put 4 of the tofu slices
into 8 long slices. marinate for at least 1 hour. into the hot pan.
82
Light Meals
Tasty
Twist s
Strips of chicken, pork,
turkey, or beef or even a
medley of vegetables such as
pepper, courgette, and onion
make a great alternative
to the tofu.
Food Facts
Alfalfa is a seed with a
long, slender shoot and a
clover-like leaf that is
usually bought as a
sprouted plant. It is one
of the few plants foods
that is a complete protein
and it is also an excellent
source of vitamins B
and C.
Cook the tofu for 4 minutes Carefully slice along the edge
alfalfa
on each side, or until golden. of the pitta bread. Divide the
As you cook, spoon over more of lettuce, spring onions, and alfalfa
the marinade. Griddle the rest of sprouts between the pitta bread
the tofu in the same way. and then add 2 pieces of tofu.
83
. Preparation up to 1 hour . Cooking up to 1 hour . Serves 6-8
Dips and Dippers

These recipes are great as snacks
but they can also be served with
some other recipes. For example,
potato wedges taste great with
burgers and guacamole goes well
with chicken wraps.
Ingredients
Potato Wedges:
.. 4 small baking potatoes
baking
potatoes
.. 1 tsp ground paprika

2 tbsp olive oil
salt and pepper
Guacamole: ground
..3 ripe avocados

paprika
1
/2 red onion (finely
.
1 garlic clove
.. Equipment
..
diced)
1 garlic clove (crushed)
(chopped)
..
chick peas
kitchen scissors mixing
..
juice of 1 lime
salt and pepper
2 tomatoes (deseeded
avocados
3 tbsp olive oil
..
2 tbsp tahini paste
1 tsp baking powder ..
2 non-stick
baking trays
oven gloves
bowl
..
and diced) juice of 1/2 lemon
3 tbsp chopped fresh coriander Tortilla Chips: .. pastry brush
sharp knife
3-4 dashes Tabasco sauce
Houmous:
..
4 flour tortillas
olive oil
.. chopping board
roasting tin
..
400g (13oz) can chick peas
1
/2 tsp ground cumin
.
salt and pepper
30g (1oz) unsalted
butter
.. food processor
dessert spoon
mixing bowl sharp knife
tortillas
84
Light Meals
Tortilla Chips
Preheat the oven to 180°C Brush each piece with melted

(350°F/Gas 4). Cut the tortillas butter and season. Bake for
into quarters and then cut them 10–12 minutes or until crisp and
in half, to make 32 triangles. golden. Allow the tortillas to
Lay them on baking trays. cool before eating.
Potato Wedges
Helpful
Hint s
Season the houmous with
salt and pepper and sprinkle Preheat the oven to 220°C Mix the oil, paprika, salt,
with a little paprika (425°F/Gas 7). Scrub each and pepper together in a
for decoration! potato, pat dry, and cut them in roasting tin. Coat the wedges in
half lengthways. Cut each half the mixture and bake for 40–45
into three equal wedges. minutes. Shake the pan occasionally.
Houmous Guacamole
Drain and then rinse the Cut the avocados in half, Put the onion, garlic, lime
chick peas. Tip them into the working around the stone. juice, tomato, pepper sauce,
food processor, add the remaining Scoop out the stone and then the and coriander into the mixing
houmous ingredients, and blend avocado flesh. Finely chop the bowl. Season and then mix all
until smooth. flesh and put it into a bowl. the ingredients together. Serve.
85
. Preparation 20-25 mins . Cooking 10-15 mins . Serves 4
Pesto Toasts
This recipe uses griddling. A griddle pan has Helpful
a ridged design which gives the toasted bread Hints
For a super-quick bite, miss
a stripy pattern. Griddling is also a low-fat out the grilling part in step 6.
Pesto toasts don’t need to be
way of cooking meat or fish as the ridges help cooked to taste great!
excess fat to drain away.
For the Pesto:
..
parmesan
cheese For the Toast:
..
crusty bread
.. sharp knife tongs
1 garlic clove
30g (1oz) fresh Parmesan
fresh crusty bread
1 pepper (roasted, skinned, .. chopping board
food processor
..
cheese
1 tbsp pine nuts .. and deseeded)
1 tbsp olive oil .. pastry brush
griddle pan or toaster
60g (2oz) fresh basil
. .
leaves
1 small ball
mozzarella .. tongs
table knife
2 tbsp olive oil
black pepper
garlic peanuts
(drained)
roasted
pepper
. oven gloves
grill rack and
foil-lined tray
oven gloves
Roughly chop the garlic and Blend the garlic, Parmesan, Cut 4 slices of bread, about
Parmesan cheese and put and pine nuts until they look 2.5 cm (1in) thick and brush
them in the food processor. Add like fine breadcrumbs. Add the both sides with the olive oil.
the pine nuts and check that the basil and oil and blend again to Place the griddle pan over a
lid is securely on the processor. make a smooth mixture. Season. medium-high heat.
86
Light Meals
You can buy roasted rmarkets or roast t h e p.297).

peppers in supe em yourself (se
Tasty
Twist s
The remaining pesto will
stay fresh for up to a week, if you
keep it in an airtight container
in the fridge. Try stirring it into
some pasta for a deliciously
simple main meal.
Griddle the bread for 2–3 Slice the ball of mozzarella Spread each toast with a
minutes on each side or into 4 equal slices. Tear the layer of pesto and add some
until toasted. Don’t worry, if you pepper and mozzarella into pepper and mozzarella. Grill for
don’t have a griddle – grill or smaller pieces. Preheat the grill 3 minutes or until the cheese has
toast the bread instead. to a medium heat. melted. Season and then serve.
87
. Preparation 30-35 mins . Cooking 5-10 mins . Serves 4
Falafel with Tzatziki

Falafel are spicy chick pea patties and they Tasty
originally came from the Middle East. Chick Twists
Try other tinned pulses, such
peas are part of a food group called pulses as kidney beans, butter beans,
cannellini beans beans, or
which are a good source of protein, vitamins, black eye beans.
and minerals and are also high in fibre.
Ingredients
. fresh parsley .. sunflower oil
1 garlic clove (chopped)
Equipment
..
..
400g (13oz) tin chick
peas (drained) .
salt and pepper
200ml (7fl oz) sunflower oil
food processor
.. .
medium frying pan chopping
slotted metal spatula board
.. 1
/2 small onion (chopped) ..
1tbsp chopped fresh parsley For the tzatziki:
1tsp of fresh lemon juice
..
plate dessert spoon
1tsp of ground coriander
2tbsp of plain flour and
1
..
/2 cucumber
kitchen paper
..
grater
. extra for shaping

1tsp of ground cumin
1tbsp of chopped fresh mint
.
(optional)
200g (7oz) Greek or
chopping board
..
tea towel or cloth
small bowl
frying pan
tinned ground mixing bowl

chick peas coriander natural yoghurt
Put the chick peas, onion, Lightly flour the work Pour the oil into the frying
garlic, cumin, coriander, flour, surface and tip out the pan and heat it over a
parsley, and seasoning into the mixture. Divide it into 12 equal medium-high heat. Shallow fry
processor and blend them portions and shape each portion the falafel for 2–3 minutes on each
together until smooth. into a flat, round patty. side, or until golden and crisp.
88
Light Meals
Helpful
Hint s
The falafel and tzatziki
taste great by themselves
or served with pitta bread!
To de- it in half seeds wit h

seed a cucumber slice lengt hway and scoop out the a teaspoo
s n.
Take the cooked falafel out De-seed and then grate the Mix together the grated
of the frying pan with a cucumber. Wrap it cucumber, yoghurt, lemon
slotted metal spatula. Place them in a clean tea towel or cloth and juice, mint, and garlic. Season
on a plate lined with kitchen firmly squeeze out any excess with salt and pepper and serve
paper to drain the excess oil. moisture, over a small bowl. the tzatziki with the falafel.
89
. Preparation 35-45 mins . Cooking 20 mins . Makes 8 pasties
Cheese and Potato Pasties

Puff pastry is really difficult to make at home
so even some of the best chefs buy it
ready-made! It is really versatile
and can be used for sweet or
savoury pies and pasties.
Helpful
Hints
Try other fillings such as spinach,
mushroom, or bacon, but make sure
that you cook them in steps 1 and 2.
You could even try a sweet filling,
such as the apple and cherry pie
mixture from p.236–237.
Ingredients flour Equipment

. 250g (8oz) potatoes
.. 1 egg (for glazing)
..
small saucepan
baking tray
.. (peeled and diced)

1 pinch of salt 250g (8oz) Cheddar cheese ..
slotted spoon
frying pan or sauté pan
. 1 onion (peeled and diced)

2 x 375g (12oz)
.. (grated)
salt and pepper
flour (for rolling)
.
wooden spoon
saucer or small plate (approx
12cm/5in in diameter)
ready-rolled puff pastry
. sheets
1tbsp of olive oil
.. . .
knife pastry brush
egg
puff-pastry
sheets
potatoes
.. .
mixing bowl
fork
oven gloves
metal mixing spoon
90
Light Meals
Food Facts
Brushing the past ies with
beaten egg gives the past ry
a golden glaze
when it is
cooked. You
could also use
milk for this.
Preheat the oven to 220°C Par-boil the potato for 5–7
(425°F/Gas 7). Half-fill a pan minutes and then drain it.
milk with water and bring to the boil. Heat the oil and gently fry the
Add the potato and a pinch of onion for 2 minutes, to soften.
salt and bring back to the boil. Leave the onion and potato to cool.
Helpful
Hint s
Allow the pasties to cool
for at least 5 minutes before
Unroll the pastry sheets onto Put the cooled potato and
you eat them because they a lightly floured surface. onion into a bowl and add
will be really hot! Using an upside-down saucer or the cheese. Mix them all together
small plate as a template, cut out with a metal spoon and season
8 circles of pastry. with salt and pepper.
Beat the egg lightly with Place some of the cheese and Gently crimp the edges by
a fork. Brush the edges of potato mixture in the centre pinching the pastry in
each pastry circle with the beaten of each pastry circle. Bring the opposite directions. Glaze the
egg. This will help the pastry to edges together to enclose the pasties with beaten egg and bake
stick together. filling and form a semi-circle. for 20 minutes or until golden.
91
Tuna Quesadillas and

Carrot Salad
Quesadillas are simple to prepare
and taste great with a variety of
interesting fillings. Best of all,
they are delicious hot or cold.
Tasty
Twist s
For an equally
colourful vegetarian
alternative, try pesto, sliced
tomato, and mozzarella.
Ingredients . 1
/ 2 small orange pepper Equipment
..
.. 2 soft flour tort illas
.
(deseeded and cut into
small pieces)
spoon
.
60g (2 1/ 2 oz) canned tuna
in spring water (drained)
a little olive oil .. chopping board
frying pan
.
40g (1 1/ 2 oz) mature
Cheddar (grated) ..
Carrot Salad
1 large carrot
spring
onions
.. spatula
2 dinner plates
chopping
board
2 spring onions
(peeled and sliced) ..
2 tbsp raisins
1 tbsp pine nuts .. small sharp knife
fork frying pan
Cheddar cheese .
1 tbsp olive oil
2 tsp lemon juice
orange
pepper . grater
2 mixing bowls
92
Light Meals
Food Facts
Tuna is an oily fish so
it contains healthy
omega-3 fats which are
good for the brain, eyes,
and skin. Tuna also
Lay out one of the tortillas on Sprinkle the Cheddar cheese provides vitamins B, D,
a board or a clean and dry over the tuna and then add and E.
work surface. Leave a 2cm (¾in) the spring onions and orange tuna
border around the edge and pepper. Place the second tortilla
spoon the tuna over the top. on top and press down firmly.
Brush a large frying pan with Now you need to turn the Carefully put the quesadilla
olive oil. Cook the quesadilla tortilla over. Carefully slide back in the pan and cook the
for 2 minutes over a medium it onto a large plate. Put another other side for 2 minutes. Remove
heat. Press down with a spatula plate on top and gently turn the the cooked quesadilla from the
to make sure the cheese melts. plates over. pan and cut it into wedges.
Did you kno w?

Carrots were first grown in
Afghanistan in the 7th century.
At that time they were red,
black, yellow, white, or Carefully grate the carrot To make the dressing, mix
purple – not and then put it into a bowl together the olive oil and
mixing bowl. Add the raisins and lemon juice using a fork. Pour
pine nuts to the bowl and mix the mixture over the carrot salad
everything together. and stir to coat the salad evenly.
93
. Preparation 20 mins . Cooking 25 mins . Makes 12 pancakes
Griddle Cakes Helpful

Hints
Keep the bacon and cooked
These American-style savoury pancakes warm in the oven
while you cook the rest of the
pancakes are perfect for a light griddle cakes. They are
delicious served with
but filling meal or as guacomole.
a tasty weekend
brunch.
Did you know?

Corn is a member of the grass
family so it isn’t really a vegetable,
it’s a grain. The average ear of
sweetcorn has 800 kernels,
arranged in 16 rows.
Ingredients wholemeal Equipment

. 110g (4oz) plain flour, .. flour
284ml carton buttermilk .. small jug

whisk
.. white, or wholemeal
1 tsp bicarbonate of soda .. 1 tsp sunflower oil
8 lean bacon rashers .. fork or whisk
sieve
.. 1 tsp baking powder

1 free-range egg
salt and pepper
.. large mixing bowl
wooden spoon
. 100ml (3 1 / 2 fl oz) milk

75g (3oz) sweetcorn .. tin foil
large frying pan frying pan
(frozen or tinned)
bacon
sweetcorn
. ladle
spatula
94
Light Meals
Pour the milk into a jug and Sift the flour, bicarbonate Pour the milk and egg
then carefully crack the egg of soda, baking powder and mixture into the well into
straight into the jug. Mix the a pinch of salt into a large the centre of the flour mixture.
milk and egg together with a mixing bowl. Make a well in Then carefully add the buttermilk
fork or small whisk. the centre of the bowl. and sweetcorn.
Gently beat the mixture Line the grill rack with foil Heat the oil in the pan and
until the ingredients are and preheat the grill to then ladle in the batter to
combined. Cover the mixture medium. Put the bacon under the make griddle cakes about 10cm
with a plate and leave to stand grill and cook for 2–3 minutes on (4in) in diameter. Make sure
while you cook the bacon. each side, or until crisp. there is space between the cakes.
Food Facts
Like all dairy foods, milk is an excellent
source of calcium and phosphorus, both of
which are essent ial for healthy teeth
and bones. Interest inglg, there’s exactly
the same amount of calcium in skimmed
milk as there is in whole milk. Zinc and B
Cook for 2–3 minutes, until vitamins are also provided by milk along milk
golden underneath. Flip and with ant ibodies which help boost the
then cook the other side. Make immune system and the digest ive system.
12 cakes in this way, adding the
rest of the oil when necessary.
95
Pizzettas Tasty
Twists
You can add any of your favourite
Traditionally, a pizza base is made using toppings in step 7 before sprinkling
the Cheddar. Mushrooms, peppers,
yeast which helps it to rise. These yeast-free onions, rocket, tuna, prawns,
ham, olives, pepperoni,
pizzettasare made with a base that does cooked chicken all
taste great!
not need time-consuming
kneading or rising but still
taste light and crisp.
wholemeal
. 275g (9 1/ 2 oz) white or
.
For the topping:
flour
.. sieve
wholemeal self-raising
flour (plus extra for
.
1 quantity Tomato Dipping
Sauce (see pages 126-127) .. large mixing bowl
wooden spoon
sieve
.. dusting)
1
/ 2 tsp salt
125-150ml (4-5fl oz) .
1 x 150g (5 1/ 2 oz) ball
mozzarella (drained)
50g (2oz) mature Cheddar
.. rolling pin
2 large baking sheets
spoon mixing bowl
. semi-skimmed milk
4 tbsp olive oil
(grated)
mozzarella
rolling pin
96
Main Meals
Did you know?

More than 5 billion pizzas are sold
worldwide each year. According to a
recent poll, children aged between
3 and 11 prefer pizza to all
other foods for lunch
Preheat the oven to 200°C Pour the milk and oil into
and dinner.
(400°F/Gas 6). Sift the flour the well. Mix with a wooden
and salt into a mixing bowl and spoon until the flour and liquids
then make a well in the centre start to come together and form
of the mixture. a soft dough.
Food Facts
Cheese provides valuable
amounts of protein and
calcium. However, cheese,
especially hard cheese
like Cheddar is high in
saturated fat so try to
eat in moderate amounts.
Choose a mature cheese as
its strong flavour means
Lightly dust a work top and Dust 2 baking sheets with that you need less.
your hands with flour. Tip flour. Divide the dough into
the dough out of the bowl and 4 smaller balls. Using a rolling
Cheddar
knead it for about 1 minute to pin, roll each piece into a 15cm cheese
form a smooth ball. (6in) circle.
Carefully, place 2 dough Using the back of a spoon, Add the mozzarella and any
bases on each baking sheet. spread the tomato in an even other toppings. Top with the
Top each base with 1–2 layer almost to the edge of the Cheddar cheese. Bake the pizzas
tablespoons of the Tomato pizza base. Cut the mozzarella for 10 mins or until the base has
Dipping Sauce. ball into 8-12 slices. risen and the top is golden.
97
. Preparation 20 mins . Chilling 30 mins . Cooking 16 mins . Makes 6 burgers
Homemade Burgers
This tasty, low-fat turkey
burger is a healthy
winner when partnered
with a high-fibre bun.
It’s sure to get gobbled
up in no time!
Tasty
Twist s
Vegetarians could use the
veggie burgers recipe on
p. 52, and meat eaters could
try pork, beef, or lamb mince
as a tasty alternative
burger mix.
apple
Ingredients wholemeal Equipment
.. 1 small onion
.
To serve
flour
.. grater wooden
spoon
. 1 apple
450g (1lb) lean turkey,
..
seeded burger buns
(preferably wholemeal) .. mixing bowl
wooden spoon
..
chicken, beef, pork, or
lamb mince
.
lettuce leaves
sliced tomatoes .. small bowl
fork or whisk
.
1 small egg
plain flour
relish (see p. 53)
.. cling film
large plate mixing
bowl
salt and pepper
burger buns
lettuce
leaves
. t in foil
tongs
98
Light Meals
Peel and then finely chop the Put the onion and apple into Crack an egg into a separate
onion. Leaving the skin on, a mixing bowl and add the bowl and lightly beat the
grate the apple coarsely. When mince. Stir or use your hands to yolk and white together, using a
you can see the core and pips – break up the mince and mix it fork or whisk. This will help bind
it’s done! with the onion and apple. the burger mixture together.
Pour the beaten egg into the Lightly cover a plate and Do the same with the rest of
mince, onion, and apple your hands with flour. Take a the mixture and then lightly
mixture. Season, then using clean handful of the mixture and shape dust all 6 burgers with flour.
hands mix it all together – this into a round, flat burger. Put it Cover with cling film and chill
part is messy but a lot of fun! onto the floured plate. for at least 30 minutes.
Food Facts
Turkey is a versat ile meat that
contains an array of valuable
nut rients. including iron, zinc and
selenium. It is a good source of B
vitamins, which are essent ial for the
body’s processing of foods. Turkey is turkey
also high in protein and low in fat, mince Preheat the grill to medium.
making it one of the healthiest
Place the burgers onto a foil-
meats of all.
covered grill rack and cook them
for 8 minutes on each side, or
until cooked through.
99
Baked Eggs Serving

You will love these baked eggs, cooked in a
Tip
Serve sprinkled
with a little paprika,
rich tomato and pepper sauce. Serve with and with warmed
warmed tortillas or crusty bread for a light floured tortillas.
lunch or breakfast.
Ingredients . 400g (14oz) paprika
.. 15ml (1tbsp) olive oil tortillas .. can chopped tomatoes

30ml (2tbsp) tomato ketchup
.. 1 small onion, chopped

1 clove garlic, crushed
1 mild green chilli, deseeded
. 4 eggs
a little paprika
. and finely chopped (optional)

1 small green pepper,
deseeded and cut
Equipment
.. medium saucepan
. into thin strips

1 small red pepper,
deseeded and cut into
eggs
. wooden spoon
2 double, 4
individual or one
thin strips
garlic . large ovenproof dish
spatula saucepan
Preheat the oven to 180ºC, Stir in the tomatoes and Spoon the mixture into some
350ºF, gas mark 4. Heat the ketchup and season with salt ovenproof dishes. Make 4
oil in a medium pan and add the and black pepper. Bring to the dips and break an egg into each.
onion, garlic, chilli and peppers. boil, then simmer for 5 minutes Place in the oven and bake for
Cook for 10 to 15 minutes. until thickened. 12 to 14 minutes, until just set.
100
Light Meals
101
Baked Eggs and Ham

These pies are so simple to make and taste
delicious. Traditional pastry is high in fat
so this recipe uses ham as a base instead.
Serve with ripe, juicy tomatoes or
crunchy salad. They’re perfect for
brunch too.
Tasty
Twist s
For a vegetarian alternative,
use 4 large field or portobello
mushrooms instead of ham.
Wash the mushrooms and place
them on a large, lightly greased
baking tin. Then follow
steps 3 and 4.
Ingredients
.. a little vegetable oil
. 4 slices lean ham

4 free-range eggs
Equipment eggs
.. past ry brush
(400°F/Gas 6). Lightly brush
.. muffin t in
kitchen scissors
four holes of a large muffin tin
with a little vegetable oil. This
.. small bowl
oven gloves
palette knife
oven
gloves prevents the ham from sticking.
102
Light Meals
Did you kno w?

Pies have been around since ancient
times. It is believed that the first ever
pie recipe was published
by the Romans and it was for
rye-crusted goats cheese
and honey pie.
boiled egg
Food Facts
Eggs can be cooked in many
different ways. In this recipe the
eggs are baked in the oven unt il set but they can
also be fried, boiled, scrambled, or poached. To tell
if an egg is fresh, place it in a bowl of water - if it
sinks and lays flat it is fresh.
Arrange a slice of ham in One by one, crack an egg Using oven gloves, remove
each hole. Carefully trim the into a small bowl and pour it the tray from the oven and
the slices to make them even, but into each ham-lined hollow. Bake leave it to cool for a few minutes.
make sure that the ham is still in the oven for 10–12 minutes, or Then carefully lift out the pies
slightly above the edge of the tin. until the egg has set. with a palette knife.
103
. Preparation 20 mins . Cooking 20 mins . Makes 4 long rolls
Sushi Rolls
Impress your friends with these sophisticated
sushi rolls. Once you have mastered the
rolling technique in steps
5–7, they are quite simple.
This recipe makes
4 long rolls with a
carrot or cucumber
filling which you
can then cut up
into delicious
bite-sized
pieces.
Serve the sushi wit h a side dish of soy sauce, for dipping.
Equipment wooden
Ingredients
. 250g (8oz) sushi rice
seaweed
(nori) sheets carrot .. spoon
medium saucepan with lid
.. (rinsed)
1tbsp of caster sugar
For the filling:
. 1
/2 small cucumber (halved .. serving spoon
wooden spoon
.. 325ml (11fl oz) water

4 seaweed (nori) sheets
. lengthways)
1
/2 carrot ( peeled and . small saucepan
shallow dish (approx. 15 x
. 1
/2 tsp of table salt
2tbsp of rice wine vinegar
halved lengthways)
.. cling film ..
20cm/6 x 8in)
chopping board
For dipping:
cucumber
.. teaspoon
sharp knife
plate
sushi rice (rinsed)

. soy sauce
soy sauce
bamboo sushi mat or
squares of cling film saucepan
104
Light Meals
Helpful
Hint s
Put the rolls onto a plate, cover
with cling film, and chill for at
least 1 hour. When the rolls
are ready, rinse a sharp knife
under cold water and slice
them into 5 or 6 pieces.
Add the rice and water to the Leave the covered rice to
pan and cover with a lid. Bring stand for 10 minutes or until
to the boil and then reduce the the liquid has been absorbed.
heat. Simmer for 10 minutes. Meanwhile, warm the vinegar,
Remove the pan from the heat. sugar, and salt until dissolved.
Tasty
Twist s
Experiment with alternative
Line a shallow dish with De-seed the cucumber,
sushi fillings such as tuna,
salmon, crabmeat, cheese,
cling film. Stir the sweetened using a teaspoon and then
avocado, or peppers. vinegar mixture into the rice then slice it into 4 equal strips. If you
carefully pack it into the dish. are using a carrot instead, cut it
Leave to cool. into 4 long strips.
Place a nori sheet, shiny side Lay a piece of cucumber or Tuck the rolled edge of the
down, onto a bamboo mat. carrot widthways along the nori firmly under the filling.
Dip your hands in water and pat centre of the rice. Holding the Dampen the remaining nori and
a quarter of the rice over two- mat, roll the nori over and over, roll it up. Using the mat, pull the
thirds of the nori sheet. to the edge of the rice. sushi roll tightly to seal.
105
. Preparation 15 mins . Cooking 15-20 mins . Serves 2
Cheese Melt with Poached Egg

Adding a poached egg makes this recipe a
tasty variation of cheese on toast. You can
use any type of bread or cheese.
Preheat the grill to a medium
heat. Mix the grated cheese,
Worcestershire sauce, beaten egg,
and seasoning together in a
Ingredients mixing bowl.
. 2 bread rolls,
ham
.. muffins, or bagels ( halved )

2 slices of ham ( halved )
2-3 dashes of
Worcestershire sauce
.. (opt ional)
salt and pepper
.. 1 egg ( beaten )
150g ( 5oz ) cheese (grated)
2 eggs
muffins eggs
Equipment oven
.. mixing bowl
foil-lined grill
gloves
t ray and rack

.. 2 teaspoons
Tasty
..
oven gloves
medium saucepan Twist s
Leave out the egg or
bowl .
jug
slotted spoon
ham, if you prefer a plain
cheese melt.
106
Light Meals
Toast the rolls on both sides. Meanwhile, crack an egg into Remove the poached egg
Place a piece of ham on each a jug and gently tip it into a with a slotted spoon and
half and top with the cheese mix. pan half-full of simmering water. serve on top of two cheese melts.
Grill for 3 minutes, or until Simmer for 3 minutes or until Repeat step 3 with the second
melted and golden. the egg white is cooked. egg, season, and serve.
Helpful
Hint s
Line the grill tray with foil
and place the rack on top. This
makes the grill easy to wash up
because any drips or spills will
land on the foil, which can
be thrown away.
Ch
ees
em
elts
tast
e grea
t wit h a green salad.
107
. Preparation 15 mins . Cooking 15 mins . Makes 12
Veggie Spring Rolls

These crispy spring rolls filled with vegetables make
an easy and delicious snack. Serve with sweet chilli
dipping sauce or soy sauce if you prefer.
Ingredients red pepper Equipment

.. 100g (3 1/ 2 oz) beansprouts .. 1 clove garlic, crushed .. mixing bowl
knife
.
50g (2oz) cabbage,
shredded
.
2.5cm (1in) piece root
ginger, peeled and grated .. wooden spoon
chopping board
.
1 carrot, cut into thin
st rips
..
15ml (1tbsp) dark soy
sauce .. knife
small bowl
.
1
/ 2 red pepper, deseeded
and thinly sliced
6 spring onions, thinly
6 sheets filo past ry
25g (1oz) melted butter . past ry brush
baking t ray
sliced
ginger garlic
cutt ing board
Preheat the oven to 190ºC, Place the sheets of pastry Place 1 sheet of the pastry on
375ºF, gas mark 5. In a large on top of each other and a board and brush the edges
bowl, mix together all the cut in half. with a little of the melted butter.
ingredients, except the filo Place some of the filling on the
pastry and butter. bottom edge.
108
Light Meals
Tasty
Twist s
Roll up, folding the ends Place on a baking tray You could try using
sweetcorn, peas, or
over. Repeat with remaining and brush with butter.
mushrooms if you prefer
pastry and filling. Bake for 12 to 15 minutes until these fillings.
golden. Serve with sweet chilli
dipping sauce.
Serve
t hese !
as a
starter at er no on snack
a dinner party, or as a mid-af t
109
Main Meals
114 Tuna Pasta 142 Fish Sticks and
116 Mixed Bean Sweet Potato
Burrito Wedges
118 Chicken 144 Rainbow Beef
Drumsticks 146 Noodle Soup
120 Barbecue 148 Chicken Wraps
Chicken 150 Pepperoni Pasta
122 Pesto Pasta 152 Chicken Curry
124 Griddled Chicken 154 Stir-Fry with
and Potato Salad Noodles
126 Lamb Kebabs and 156 Mashed Potato
Tomato Dip Pies
128 Cream Cheese 158 Meatballs with
Burgers Salsa
130 Salmon Parcels 160 Roasted Vegetable
132 Roasted Lasagne
Vegetable Pasta 162 Tuna Fishcakes
134 Sticky Ribs with 164 Sausage Popovers
Baked Potato 166 Roast Chicken
136 Jambalaya 168 Cheesy Potato
138 Colourful Kebabs Skins
140 Sausage Hotpot
Main Meals
Balance is the key to a healthy main
meal, so imagine that your plate is
Easy Pizza divided into three parts. A carbohydrate
Make shop-bought pizza
healthier by adding your favourite food such as pasta, potatoes, or rice
toppings. Sweetcorn, mushrooms,
olives, peppers, or spinach, add should form the main part of your meal;
essential vitamins and minerals there should also be a protein food such
while ham, egg, tuna, or prawns
are good sources of protein. as meat, fish, poultry, eggs, nuts, or pulses
and finally, some vegetables. Eat at least
2 hours before going to bed to give your
body time to digest your food properly.
You’ll find lots of great recipe ideas in
this section, but here are some simple
Pasta Salad ideas to tempt your tastebuds.
Salads can be much more than a
side dish. Cook 125g (4½oz)
pasta as per the packet Sausage and Veg Roast
instructions and then stir in 4 Preheat the oven to 200°C
tbsp pesto. Cut a 150g (5½oz) (400°F/Gas 6). Place chunks of
ball of mozzarella into bite-sized butternut squash, potato, wedges
pieces and stir into the pasta. of onion, and some sausages in a
Add a handful of basil leaves roasting tin with 1 tbsp olive oil.
and 12 halved cherry tomatoes. Roast in the oven for 20 minutes.
Remove from the oven, turn the
Steamed Veg
Finish off with a sprinkling Steamed vegetables are
of pine nuts. vegetables and sausage so they
cooked over water, not
brown evenly then add some
in water as they are
cherry tomatoes. Return to the
when boiled. This
oven for another 10–15
preserves many of the
minutes.
vitamins, especially the
water-soluble ones.
Couscous
Couscous is a tasty alternative
to rice or pasta. Put 225g (8oz)
couscous into a bowl and pour
in enough boiling water or
stock to cover the couscous.
Stir the couscous with a fork
and leave to stand for 5–10 Baked Beans
minutes, or until the liquid For a homemade baked
has been absorbed. Fluff up beans, combine 200g/7oz
the couscous with a fork haricot beans (drained and
before serving. rinsed), 150ml (5fl oz)
passata, 1 tsp Dijon
mustard and 1 tbsp each of
Nuts and Seeds olive oil, Worcestershire
Sprinkle a handful of nuts and sauce, maple syrup, and
seeds over salads, stir-fries, tomato purée in a
noodles, or rice. Just a handful saucepan. Bring to the boil
can boost levels of vitamins then reduce the heat. Half-
B and E, iron, zinc and omega- cover the pan and simmer
6 essential fats. Walnuts and for 15–20 minutes until
pumpkin seeds also contain the sauce has thickened,
omega-3 fats. stirring occasionally.
St ir Fry
Stir-frying is a healthy and
quick way of cooking. Cut the
ingredients into similar size
pieces so they cook equally and
use a small amount of oil.
Carrots, peppers, mangetout,
courgettes, mushrooms, onions,
and beansprouts taste great
stir-fried.
Mashed Potato
For tasty and colourful mash, try adding
carrots, celeriac, squash, swede, or sweet potato.
Use equal amounts of potato and the vegetable
of your choice and cook in boiling water for
15–20 minutes, or until tender. Drain, then
return to the pan and mash. Add milk and a
little butter to make a creamy mash.
113
Tuna Pasta
Tasty
Tuna is a good source of low-fat
Twist s
protein and a very common addition to Serve with a green vegetable.
Steamed broccoli is a great choice –
pasta in Italy. Although tinned tuna is the vitamin C in the tomato sauce will
help your body absorb the iron in the
slightly lower in omega-3 fat than fresh, broccoli. To give the sauce a protein
it still provides valuable, brain-boosting boost, add some canned beans,
such as chickpeas.
nutrients. Best of all, this simple dish
takes only minutes to make.
Ingredients . 800g (1lb 5oz) canned Equipment

.. 275g (9 1/ 2 oz) pasta bows
.. chopped tomatoes
1
/ 2 tsp sugar (opt ional)
.. small sharp knife colander
. 2 tbsp olive oil

2 large cloves garlic
200g (7oz) t inned tuna in
olive oil (drained and
.. chopping board
medium saucepan with lid
. (crushed)
1 tsp dried oregano
. broken up into chunks)
salt and pepper
.. large saucepan
wooden spoon
. (opt ional)
2 tsp tomato purée garlic pasta bows . colander
tablespoon saucepan
Bring a large saucepan of Meanwhile, heat the oil in a Bring the sauce to the boil
water to the boil. Add the saucepan over a medium heat. and reduce the heat. Half
pasta and cook according to the Fry the garlic for 1 minute. Stir cover the pan and simmer for 15
packet instructions, until the in the oregano, the chopped minutes or until the sauce has
pasta is tender but not too soft. tomatoes, and tomato purée. reduced by a third and thickened.
114
Main Meals
4 i f t h e t o m at o e s
d s u g a r i n st e p t a st e
t o ad a l it
e e d t le
l y n sha
u on rp.
Yo
Food Facts
Tomatoes get their red
colour from lycopene. It is
one of the few nut rients
that is more easily
absorbed by the body
when it is heated or in a
concent rated form, such
as in a purée or sauce.
Great for st rengthening
our immune systems and
fight ing colds, lycopene is
Stir the tuna into the sauce. an important ant ioxidant.
Drain the pasta but save
Half-cover the pan and heat 2 tablespoons of the water. tomatoes
through for 2 mins, stirring Return the pasta to the saucepan.
occasionally. Add some sugar to Add the water and stir in the
the sauce if necessary and season. sauce until the pasta is coated.
115
. Preparation 15 mins . Cooking 25mins . Serves 4
Mixed Bean Burrito Guacamole is t he perfect

A burrito is a delicious Mexican dish consisting accompaniment.
of rolled up flour tortilla filled with meat or
vegetables.
Ingredients . few drops Tabasco Equipment

.. 1 tbsp olive oil . (opt ional)
salt and pepper
Cheddar
cheese .. small sharp knife
. 1 large onion, chopped

400g (14oz) t in mixed
..
To serve: . chopping board
medium saucepan
chopping
board
.. beans (drained and rinsed)

1 tsp dried oregano
400g (14oz) t in chopped
4 soft flour tort illas
50g (2oz) mature Cheddar .. with lid
large spoon
spatula or wooden
.. tomatoes
1 tbsp tomato purée
.
cheese, grated
shop-bought guacamole
(opt ional)
spoon
saucepan
1 tsp ground cumin onion tort illas
116
Main Meals
Tasty
Twist s
For a meaty filling, swap the
beans for 400g (14oz) minced
beef. Follow step 1 and then fry
the mince for 5 minutes in
step 2. Continue with
Heat the oil in a medium- Add the oregano, chopped
steps 3 to 6.
sized saucepan. Add the onion tomatoes, tomato purée, and
and cook, stirring occasionally, for cumin to the saucepan. Tip the
8 minutes until the onion is beans into the pan, stir and bring
softened and slightly golden. to the boil.
Food Facts
Beans are also known
as pulses. They are an
excellent combinat ion of
carbohydrates and protein
and what’s more they are
low in fat. Beans also
count as a port ion in
the five-a-day fruit
and veg guidelines.
When bubbling, reduce the Taste the beans and add salt
heat to low. Half cover with a and pepper along with a few
lid and simmer for 10 minutes. drops of Tabasco if you like.
mixed
Stir the beans occasionally to Cook for another 5 minutes, beans
stop them sticking. stirring occasionally.
Did you kno w?

The word burrito means “little
donkey” in Spanish. It is thought
that the dish gets its name
because a rolled up tortilla
resembles the ear Warm the tortilla in a Fold in one end of the
of a donkey! microwave. Place each one tortilla and then carefully
on a plate and top with the bean fold over one side. Gently roll
stew. Sprinkle with Cheddar and the tortilla over to make a tight
top with a dollop of guacamole. and secure burrito.
117
. Preparation 2-4 mins . Marinading 1 hour . Cooking 30 mins . Serves 2-4
Chicken Drumsticks
The yoghurt marinade gives the chicken
drumsticks a lightly spiced flavour but also
keeps them tender and tasty. All you need
is a simple green salad
and warm naan bread
to serve.
e wo
Thes uld also
t
cooked on a ba aste great
rbec
ue!
lemon
. 4 skinless chicken drumst icks .. 2 tbsp tandoori spice blend .. kitchen paper
..
Marinade
juice of 1/ 2 lemon
.. spoon
large, shallow dish
100ml (3 1/ 2 fl oz) thick
natural yoghurt ..
To serve:
mango chutney (opt ional) .. bowl
cling film
lettuce
.
4 small naan bread
lettuce .. baking t ray
past ry brush
oven gloves
naan bread . tongs

oven gloves
118
Main Meals
Tasty
Twist s
If you prefer meat without
bones, choose chicken breasts
instead of drumsticks. Follow steps
1–4 in the recipe and then cook
Pat the chicken with kitchen Put the yoghurt and tandoori the breasts for 20–25 minutes
paper. Make three deep cuts in spices in a bowl then mix or until cooked through.
each drumstick and place them in together. Spoon the yoghurt
a large, shallow dish. Squeeze the marinade over the chicken until
lemon juice over the drumsticks. it is completely covered.
Did you kno w?

Spices are the seeds, fruit, pod,
bark, and buds of plants. They were
once so prized that wars were
fought over them, and they Cover the drumsticks with Brush the oil over the
have even been used cling film and chill them for bottom of a baking tray.
as currency. at least 1 hour. After 50 minutes, Place the chicken darumsticks on
preheat the oven to 200°C the baking tray and cook them in
(400°F/Gas 6). the oven for 15 minutes.
Food Facts
Chicken is a great source
of protein. It contains
selenium, a nut rient that
helps to fight infect ions.
It is also low in fat,
part icularly if the skin
is removed.
After 15 minutes, turn the Check that the chicken is
chicken over and spoon over cooked through. (There chicken
any remaining marinade. Cook should be no trace of pinkness.)
the drumsticks for a further 15 Try serving with mango chutney,
minutes or until cooked through. warm naan bread, and lettuce.
119
. Preparation 15 mins . Marinating 1 hour . Cooking 25-30 mins . Serves 4
Barbecue Chicken
Marinating is a simple but effective way of adding Helpful
extra flavour to meat, fish, and vegetables. Soaking Hints
Chicken breasts or thighs also
these chicken pieces in a marinade for at least an taste great cooked this way but
always check that the meat is
hour before you cook them gives them a delicious completely cooked.
barbecue taste. On a warm summer’s day, they

could be cooked on an outdoor barbecue.
Ingredients tomato Equipment

.. 8 chicken drumsticks
ketchup sunflower oil
.. .
small mixing bowl
.. 2tbsp of tomato ketchup

. 3tbsp of clear runny
..
whisk kitchen paper chopping
board
.
2tbsp of soy sauce
2tbsp of fresh orange juice
.. honey
.. .
sharp knife
chopping board cling film
1tbsp of sunflower oil
1tsp of mustard
.. .
oven gloves
foil-lined grill tray
dessert spoon
tongs
chicken large dish

drumsticks
( approx. 5cm/2in deep)
Put all the ingredients except Pat the chicken pieces with Put the chicken in the dish
the chicken drumsticks in a paper towels. Make 3 deep and roll each piece until it is
bowl and whisk them together. cuts in each drumstick. This is coated with sauce. Cover with
Pour the mixture into a large, known as scoring and helps the cling film and leave to marinate
shallow dish. meat to soak up the marinade. in the fridge for 1 hout.
120
Main Meals
in a napkin
Wrap t he cooled chicken
s!
and eat wit h your finger
Helpful Serving
Hint s Tip
You must always wash The chicken will need
your hands thoroughly to stand for 2–3 minutes
after touching raw meat before you are ready
to avoid spreading to serve it.
any germs.
Preheat the grill to medium Grill the chicken pieces Turn the chicken again.
heat. Lay the coated chicken for 7–8 minutes. Using Spoon on half the sauce.
(uncut side up) on a foil-lined tongs, turn the chicken over and Grill for 5 minutes, turn, and
grill pan. Put the marinade to grill the other side for a further spoon on the rest of the sauce.
one side. 7–8 minutes. Grill for a final 5 minutes.
121
Pesto Pasta Tasty

Twist s
Peas, green beans, carrots,
Pasta is the ultimate quick, simple, and or cauliflower could be used
nutritious meal. Try stirring in a spoonful instead of the broccoli. Meat
eaters could add some
of homemade pesto for an equally quick and cooked chicken
or bacon.
mouthwateringly tasty sauce.
in soup, st ir it int o bread dough
f ul o f pest o , or s prea
o on d
a sp it o
d swirl ver
t
l oas
co u t.
Y ou
salt
Ingredients spaghett i
pepper Equipment
.. 250g (9oz) spaghett i . 4 tbsp fresh finely grated .. small sharp knife
15-20 small florets
broccoli
pine
nuts .
Parmesan cheese (plus
ext ra for serving)
60g (2 1 / 2 oz) fresh basil
.. chopping board
food processor
jar with a lid
colander
.
Pesto:
2 large cloves garlic .. leaves
75ml (3fl oz) olive oil .. large saucepan
wooden spoon
.(roughly chopped)
3 tbsp pine nuts
garlic
salt and pepper
basil leaves . colander
pasta spoon
chopping
board
122
Main Meals
Did you kno w?

Pesto is an Italian sauce from the
city of Genoa. It dates back to
Roman times. The word “pesto”
comes from an Italian word
Put the garlic and pine nuts Pour the olive oil into the meaning “to crush”.
in a food processor and blend food processor and blend to
until coarsely chopped. Next, add make a smooth mixture. Season
the Parmesan and basil and blend to taste. Transfer the pesto to a
again until a coarse purée. jar with a lid.
Fill a large saucepan three- Cook the pasta according Drain the pasta and broccoli
quarters full of water. Add 1 to the instructions on the but reserve 2 tablespoons of
teaspoon of salt and bring the packet. About 4 minutes before the cooking water. Return the
water to the boil. Lower the the pasta is cooked, add the pasta and broccoli to the pan
pasta into the pan. broccoli and simmer. with the cooking water.
Food Facts
Broccoli is a super-veg thanks
to its impressive range of
nut rients, from B vitamins
and iron to zinc and
potassium. Broccoli belongs
to the same family as broccoli Add enough pesto to coat
cabbage, cauliflower, kale,
and brussel sprouts. the pasta and broccoli (you
may have a some leftover). Stir
and divide the pasta between
four shallow bowls.
123
. Preparation15 mins . Marinating 30 mins . Cooking 25 mins . Serves 4
Griddled Chicken Helpful

Hint s
and Potato Salad To check that the chicken is
thoroughly cooked, insert a skewer
or the tip of a knife into the thickest
part – there should be no sign of
This healthy dish is really easy to make, any pink. If the chicken is not
completely done, cook it for
but bursting with colour another minute
or two.
and flavour.
The ch
icken cou ed o f rice.
ld also be served wit h a green salad or on a b
spring
Ingredients onions Equipment
. 4 skinless chicken potatoes (cut in half if .. .
large, shallow dish tongs
..
breasts (each 150g/5 1/ 2 oz)
Marinade: .. necessary)
2 spring onions (finely chopped) .. tablespoon
griddle
cling film
2 tsp paprika
3 tbsp olive oil .. 8 cherry tomatoes (halved)
3 tbsp chopped fresh mint .. tongs
small sharp knife
.
Potato salad:
400g (14oz) baby new
. 2 tbsp extra-virgin olive oil
1 tbsp lemon juice .. chopping board
medium saucepan
salad bowl sharp knife
cherry tomatoes
124
Main Meals
Food Facts
A griddle is similar to a frying pan but it is usually
square and has a ridged base. The design makes
griddling a healthier way of cooking because most of
the fat collects in the ridges of the pan, rather than
in the food. Meat, fish, and vegetables can all be
cooked on a griddle. As well as being a healthy
Mix the paprika and the olive way to cook, griddling also gives food a
oil in a large, shallow dish. delicious, slightly barbecued flavour.
Add the chicken and spoon over griddle
the marinade. Cover with cling
film and chill for 30 minutes.
Heat a griddle pan until it is Carefully turn the chicken Cook the remaining
very hot. Reduce the heat to over using tongs. Spoon over chicken breasts in the same
medium and place 2 chicken a little of the marinade and then way, making sure there is no
breasts in the pan. Griddle for cook for another 6 minutes, or trace of pink in the middle.
6 minutes on one side. until cooked through. Serve with the potato salad.
Put the potatoes in a medium Drain the potatoes and leave Mix the extra-virgin olive oil
saucepan and cover with them to cool in a bowl. and lemon juice together,
water. Bring to the boil and cook Finely chop the spring onions using a fork. Then pour the
the potatoes for 10 minutes or and halve the tomatoes. Put them dressing over the salad and stir
until they are tender. in the bowl. Add the mint. well to mix it in.
125
Lamb Kebabs and Soak t he wooden sk

ewers
3o minutes t o prev in w
Tomato Dip ent t h ate
em b r for
urni
ng.
These kebabs contain just

the right amount of
spice to give them
plenty of flavour
without being too
hot and spicy.
Did you kno w?

Many people believe that
eating garlic prevents
ageing! (It also keeps
vampires away,
of course!)
lean minced lamb

. 450g (1lb) lean minced
..
Tomato Dipping Sauce
2 tbsp olive oil
.. medium saucepan tongs
. lamb
1 small onion (finely
.2 cloves garlic (crushed)
300ml (10fl oz) passata
wooden spoon
.. chopped or processed)
2 cloves garlic (crushed)
. (sieved t inned tomatoes)
1 tbsp sun-dried tomato
.. baking t ray
12 wooden or metal skewers
.. 1
/ 2 tsp ground cinnamon
2 tsp ground cumin
.1
purée (or tomato purée)
/ 2 tsp sugar
tongs
.. 1 tsp ground coriander

olive oil (for brushing)
salt and pepper
olive oil
wooden skewer
wooden spoon
126
Main Meals
Tasty
Twist s
For an Italian flavour, replace
the cinnamon, cumin, and
coriander with 2 tsp dried oregano
and 2 tbsp finely chopped sun-
dried tomatoes. Alternatively, 1
Pour the olive oil into a pan Reduce the heat, partially tbsp mild curry powder
and heat gently. Fry the garlic cover the pan and simmer will give an Indian
for 1 minute, stirring constantly. for 15 minutes. Stir the sauce flavour.
Add the passata, tomato purée, occasionally to prevent it sticking
and sugar and bring to the boil. to the bottom of the pan.
Put the lamb mince in a Season with salt and pepper Divide the lamb mixture into
mixing bowl and break it up and then stir the ingredients 12 pieces. Shape each one
using a fork. Add the chopped until they are all combined. into a sausage and then thread
onion, garlic, cinnamon, cumin, Preheat the grill to medium and them onto the skewers. Press or
and coriander to the bowl. lightly oil a baking tray. roll to lengthen the kebabs.
Food Facts
Every count ry in the world includes onions in garlic
its cooking and along with garlic, it has
become an essent ial flavouring in a wide
variety of dishes. For centuries, onions and
garlic have also been used in all kinds of
t radit ional remedies. Both are ant ibacterial
Place the lamb kebabs onto and ant iviral, helping to fight colds and
relieve asthma and hayfever.
the baking tray. Grill them onion
for about 10 minutes. Turn them
over halfway through, until golden
all over and cooked through.
127
Cream Cheese Burgers

These burgers have a surprise cream cheese,
herb, and garlic filling. Serve in bread rolls with
salad or with potato wedges.
These unus
ual b urgers are delicious and much tast ier t han shop-bought ones.
128
Main Meals
Ingredients Cream cheese filling Equipment

. 675g (1 1 / 2 lb) lean
onion
. 75g (3oz) soft cream .. large bowl wooden
spoon
. minced beef
1 small onion (finely
. cheese
1 clove garlic, crushed .. wooden spoon
small bowl
. chopped)
60ml (4tbsp) freshly
. (opt ional)
30ml (2tbsp) freshly . past ry brush
flipper
chopped parsley
. chopped chives
little oil for brushing
garlic large bowl

minced beef oil
Tasty
Twist s
This recipe works equally
well by substituting the
beef mince for chicken
or turkey mince.
In a large bowl, mix together Divide into 8 equal portions
all the ingredients for the and flatten into rounds.
burgers, with a little salt and
freshly ground black pepper.
In a small bowl, mix together Place the other 4 burgers Brush the burgers with
the cream cheese, garlic, rounds on top and pinch a little oil and grill for
and chives. Place a quarter of together the edges. Mould into 8 to 9 minutes each side, until
the mixture onto 4 of the 4 burgers. Chill for 30 minutes. thoroughly cooked through.
burger rounds. Serve in bread rolls with salad.
129
Salmon Parcels
Salmon is full of brain-boosting,
healthy oils that help with
concentration and memory.
If you are not usually a
fan of fish, this tasty
recipe is sure to
win you over!
Did you kno w?

Japan consumes the highest
amount of salmon per person,
and has the lowest level of
heart disease in Vegetarian
the world.
s could use a select ion of vegetables such as carrot,
red pepper, ma
nget out, broccoli, spring onions, or courgettes.
carrot
Ingredients
.. 2 tbsp sesame seeds
.. 1 carrot (cut into thin st rips)
1 red pepper (deseeded and
Equipment
sharp knife
4 slices fresh ginger

(peeled and cut into . cut into thin st rips)
3 spring onions (cut into .. chopping board
frying pan
.. thin st rips)
2 tbsp soy sauce .. thin st rips)
salt and black pepper . baking t ray
baking paper
. 4 tbsp orange juice

4 thick salmon fillets
(about 150g/5 1 / 2 oz each)
250g (9oz) noodles
fresh ginger
noodles
chopping
board
130
Main Meals
Preheat the oven to 200°C Cut the baking parchment Arrange a mixture of the
(400°F/Gas 6). Toast the into 4 pieces, at least twice carrot, red pepper, spring
sesame seeds in a dry frying pan the size of the salmon fillets. onion, and ginger strips on top of
until golden. Remove from the Place each piece of salmon on each salmon fillet. Drizzle over
pan and set aside. a piece of baking parchment. the soy sauce and orange juice.
Tasty
Twist s
Chicken breasts would also
taste delicious cooked in this way.
Follow the recipe but bake the
chicken slightly longer than
the salmon – about 20–25
Season with salt and pepper. Put the parcels on a baking minutes, or until
Carefully fold in the top tray and bake for 15 minutes. cooked through.
and bottom of each parcel and Add the noodles to a pan of
then gather up the sides. Gently boiling water and cook, following
fold to make 4 loose parcels. the instructions on the packet.
Food Facts
Salmon is an excellent source of polyunsaturated fatty
acids, known as omega-3. These are the healthier
kind of fats and have been shown to help reduce heart
disease and are good for the brain, skin, eyes, and
nerves too.
Remove the fish from the

oven and leave to cool salmon
slightly before opening the
parcels. Serve with the noodles
and a sprinkling of sesame seeds.
131
Roasted Vegetable Pasta

Roasting vegetables is a great way to make
them sweet and melt-in-your mouth tasty, Tasty
without losing their goodness. Twist s
Butternut squash, aubergines,
leeks, or carrots would also taste
great. Meat eaters could add
ham or tinned tuna in step
2 or chicken, bacon, or
sausage that has been
browned first.
Ingredients
.. 1 aubergine
.. 12 cherry tomatoes
300g (10 1 / 2 oz) pasta
aubergine
Equipment
saucepan
.. 1 large courgette
1 large red onion .. spirals or tubes
4 tbsp low-fat crème fraiche .. chopping board
roast ing t in
. 6 cloves garlic (whole)

1 large red pepper
..
cheese (grated) .. large saucepan
wooden spoon
. (deseeded)
3 tbsp olive oil
Cheddar
cheese
1 tbsp wholegrain mustard
salt and pepper . small mixing bowl
teaspoon
mixing bowl
132
Main Meals
Food Facts
Red peppers are burst ing
with vitamin C so are
great for healthy skin,
teeth, and bones. Red
peppers have an ext ra
benefit - they contain
Preheat the oven to 200°C Put the aubergine, courgette, higher amounts of beta
(400°F/Gas 6). Slice the onion, garlic, and red pepper carotene, which is good
aubergine, courgette, and red in a roasting tin. Drizzle the oil for fight ing viruses.
pepper into bite-sized chunks. over the vegetables and turn
red peppers
Cut the onion into 8 wedges. them so they are coated in it.
Helpful
Hint s
There are lots of different pasta
shapes to choose from. Opt for
Roast for 15 minutes and Meanwhile, bring a large one that can “hold” the sauce like
then remove the tin from the saucepan of water to the penne, rigatoni, or farfalle, rather
than long pasta such as
oven. Add the tomatoes and coat boil. Add the pasta and cook spaghetti or tagliatelle.
them in the oil. Roast for 10 mins according to the packet, until it
or until the vegetables are tender. is tender but not too soft.
Remove the garlic cloves Mix the garlic with the Season and stir to mix it all
from the roasting tin. Drain crème fraîche and mustard. together. Put the tin back in
the pasta and add it to the Add the crème fraîche mixture the oven for 5 mins or until the
vegetables in the tin. Now peel to the pasta and vegetables and cheese has melted and everything
and finely chop the garlic. sprinkle with the Cheddar. is warmed through.
133
. Preparation 20 mins . Marinating at least 1 hour . Cooking 1 hour . Serves 4
Sticky Ribs with a ri nated overnight for ma

n be m xim
u
c a
Baked Potato ir bs
m
fla
e
Th
vou
r.
Give pork spare ribs a delicious sticky
sweetness with this
simple barbeque
sauce – they’re
best eaten with
your fingers!
pork spare ribs

.. 1kg (2lb 4oz) pork spare ribs ..
Marinade:
2 tbsp honey pepper sauce .. jug
baking t ray
..
4 medium baking
potatoes, scrubbed ..
1 tbsp balsamic vinegar
4 tbsp tomato ketchup .. fork
ext ra-wide foil
4 tbsp sour cream (opt ional)
2 tbsp chopped chives ..
2 tbsp soft brown sugar
1 tbsp Dijon mustard .. baking t ray
oven gloves
(opt ional)
.
1 tbsp olive oil
3 drops pepper sauce (optional)
knife
ext ra-wide foil
134
Main Meals
Put the marinade ingredients Make sure that the ribs are Preheat the oven to 200°C
in a jug and mix them together. well coated. Scrunch the foil (400°F/Gas 6). Scrub the
Place the ribs on a large piece of loosely around the ribs and twist potatoes and prick them all over
double-thickness foil. Pour the to seal. Leave to marinate in the with a fork. Bake the potatoes for
marinade over the ribs. fridge for at least 1 hour. 1 hour or until soft in the centre.
Tasty
Twist s
This delicious marinade
could be used to coat chicken,
turkey, fish, vegetables, and
tofu. You could also try
Remove the foil parcel with Carefully open up the foil barbecuing instead
the ribs from the fridge and parcel. Cook the ribs in of roasting.
carefully place it onto a baking the open parcel for a further
tray. Cook them in the oven with 30 minutes, or until they
the potatoes for 30 minutes. are completely cooked.
Food Facts
Baking is a great way to cook potatoes. Not only is it a
very simple method of cooking, but there is no need to add
any fat. Potatoes are a popular starchy carbohydrate
food and provide your body with energy as well as
immunity-boost ing vitamins B and C,
plus iron and potassium. The skin
contains the highest concent rat ion
Cut the potatoes in half and of fibre, which helps your digest ive
open them up. (Take care – system work efficiently.
they will be hot!) Top each potatoes
potato with some sour cream
and chives. Serve with the ribs.
135
Jambalaya Tasty
This is a colourful Creole or Cajun rice dish Twist s
Prawns, pork, beans,
from Louisiana in the USA. It is easy to or vegetables, such as
make because all the ingredients are cooked peas and courgettes,
would also be tasty in
in the same pot. The recipe can be adapted this rice dish.
for vegetarians by replacing the chicken and

ham with extra vegetables, meat-free sausages, or tofu.
Ingredients . 1 green chilli, deseeded Equipment

.. 2 tbsp olive oil
..
and finely chopped
(opt ional) .. sieve
.. 3 skinless chicken breasts,

1 large onion (chopped)
1 tsp dried thyme
700ml (1 1/ 4 pints) warm .. small sharp knife
chopping board
chopping
board
. 200g (7oz) smoked ham

2 large cloves garlic . chicken or vegetable stock
3 tbsp t inned chopped . large saucepan with lid
wooden spoon
. (chopped)
1 red pepper (deseeded and .. tomatoes
250g (9oz) brown rice
pepper
. cut into bite-sized pieces)

1 tsp paprika . 50g (2oz) peas
salt and pepper
peas
saucepan
Put the rice in a sieve and Chop the onion into small Fry the chicken and onion
rinse it under cold water until pieces and set aside. Then for 8 mins over a medium
the water runs clear. Washing the carefully cut the chicken and ham heat until the chicken is golden
rice before cooking stops the into bite-sized pieces. Heat the all over. Stir frequently to prevent
grains of rice sticking together. oil in the large saucepan. sticking to the bottom of the pan.
136
Main Meals
e rice is cooked in step 5 for ext ra c

te s b efore t h olour a
nd go
u
as 2 min o dnes
pe s!
d t he
Ad
Did you kno w?

One seed of rice yields more than
3,000 grains. It is the highest
yielding cereal grain and can
grow in many kinds of
environments.
Food Facts
Rice is a staple food all
over the world and its
cult ivat ion dates back
to 5,000 BCE. It is an
excellent source of energy.
Brown rice is healthier
than white rice because
it contains fibre and
richer amounts of vitamins
and minerals. White rice
has the husk, bran, and
germ removed, which
significantly reduces
Add the ham, garlic, red Reduce the heat to low, cover its nut rit ional value.
pepper, and chilli, and cook the pan and simmer for 35
for 2 mins. Add the paprika, mins or until the rice is cooked
thyme, rice, stock, and tomatoes. and the stock is absorbed. Season rice
Stir and bring to the boil. the rice and stir before serving.
137
Colourful Kebabs
These are great fun to make and,
of course, to eat! They would also
make a perfect vegetarian
dish for a summer
barbecue.
Tasty
Twist s
Cubes of chicken, beef, pork,
lamb, or fish like salmon or tuna
would all work in this recipe.
Mushrooms, aubergine, and spring
onion could also be added to
the red pepper, red onion,
and courgette. oden skewers in wat g.
Soak t he wo er fo t h em burnin
r 3o minutes t o prevent
.. Ingredients . 1 tbsp toasted sesame

seeds (opt ional)
Equipment
.. tongs
250g (9oz) firm tofu
2 small courgettes(each
Marinade:
noodles
.. sharp knife .
large shallow dish
kitchen towel
. cut into 8)
2 medium red onions (peeled .. 2 tbsp olive oil red
onion
..
chopping board
spoon
. and each cut into 8 wedges)

1 medium red pepper .. 1 tbsp soy sauce
3 tbsp black bean sauce
..
8 wooden or metal skewers
past ry brush
.
(deseeded and cut
into 16 chunks)
250g (9oz) egg noodles
.. 1 tbsp clear runny honey
2 cloves garlic, crushed
salt and pepper red
pepper
.
saucepan
tongs and colander
large dish colander
138
Main Meals
Tasty Food Facts

Twist s Tofu is one of the few
Swap the oriental marinade
for a Mediterranean one.
plant foods that is a
complete protein. This
Mix together 4 tablespoons olive
means it contains a
oil, 2 tablespoons balsamic
healthy balance of
Pat the tofu dry with some vinegar, 2 crushed cloves garlic, amino acids that are
kitchen paper and then cut it and 1 tablespoon clear essent ial for repairing
into 16 cubes. Put the cubes into runny honey. and maintaining your
the dish with the courgettes, body. It is also low in
onions, and red pepper. fat and a good source of
iron, calcium, magnesium,
and vitamins B1, B2, and
B3. Firm tofu can be
fried, st ir-fried, deep-
fried, sautéed, or
grilled. Because tofu
itself is fairly bland, it
is best marinated or used
in recipes with st rongly
flavoured ingredients.
Mix the ingredients for the Preheat the grill to medium-

marinade in a large dish. Use high. Thread a piece of red
a spoon to coat the tofu and pepper, tofu, red onion, and tofu
vegetables in the marinade. Put courgette onto a skewer. Repeat
in the fridge for at least 1 hour. and then make 7 more kebabs.
Place the kebabs on the grill While the kebabs are Serve two kebabs per person.
and brush them with the cooking, bring a pan of water Arrange some noodles on a
marinade. Grill for 15–20 mins, to the boil, add the noodles, and plate and place the kebabs on
turning halfway through and cook as instructed on the packet. top. Sprinkle the sesame seeds
brushing with more marinade. Drain the noodles in a colander. over the noodles.
139
Sausage Hotpot Tasty

Twist s
Fruit gives this savoury casserole a natural Turkey, pork, beef, or
vegetarian sausages would
sweetness and an extra vitamin boost. Enjoy all work in this recipe. The
sausages are browned in step
this winter warmer with fluffy mash and 2 and then slowly cooked
through in the oven.
steamed green vegetables.
.. 2 eat ing apples
. stock
110g (4oz) lean back ..

vegetable peeler
. 2 tbsp olive oil

6-8 sausages (turkey,
bacon, cut into bite-sized
..
small sharp knife chopping
.. pork, beef, or vegetarian)

1 onion (chopped)
. pieces (opt ional)
400g (14oz) t inned
borlott i or pinto beans
chopping board
board
large ovenproof pan with lid
. 1 carrot (diced)
2 cloves garlic
. (drained and rinsed)
400ml (14fl oz) chicken
(or large saucepan and large
..
casserole dish with lid)
.. (finely chopped)
1 tsp mixed herbs
. or vegetable stock
4 tbsp t inned chopped
oven gloves
. .
wooden spoon
. 1 tbsp tomato purée

salt and pepper
tomatoes sausages jug tongs
saucepan
140
Main Meals
Food Facts
There could be something
in the saying that “An
apple a day keeps the
doctor away!” Apples are
an excellent source of
energy, ant ioxidants -
Carefully remove the skin of Preheat the oven to 200°C especially vitamin C - and
the apples using a vegetable (400°F/Gas 6). Heat the oil they help to clear toxins
from the body.
peeler. Quarter them and remove in a large saucepan or ovenproof
the core. Cut the apples into pan and cook the sausages for 5 apples
bite-sized pieces. minutes, or until browned all over.
Did you kno w?

Sausages were called “bangers”
during the Second World War
Remove the sausages from Next, add the garlic, bacon, because they contained so much
the pan and set aside. Put and herbs, stir well, and water they exploded when fried!
the onion and carrot into the pan cook for 6 minutes. (Transfer to Every day, 5 million Britons
and fry over a medium heat for a large casserole dish if you aren’t will eat sausages.
5 minutes, stirring frequently. using an ovenproof pan.)
Add the beans, tomatoes, Cover with a lid and place in Take care when removing
tomato purée, apples, and the preheated oven. Cook for the casserole dish from the
sausages and stir. Pour in the 25 minutes. The sauce should oven as the hotpot will be very
stock and bring to the boil. reduce and thicken and the hot. Season with salt and pepper.
Add the beans and stir well. apples will become tender. Serve with mash and vegetables.
141
Fish Sticks and Sweet

Potato Wedges
Try this healthier version of
traditional fish fingers and
chips – it is easy to make and
absolutely delicious!
Did you kno w?

Fish and chips shops first made an
appearance in the UK at the end
of the 19th century. Fish and chips
quickly became Britain’s most
popular and famous fast
food, and has remained
so ever since.
Ingredients
. .. 1 free-range egg (beaten)
Equipment
..
400g (14oz) hoki fillets
or other firm white fish . salt and pepper
2 tbsp olive oil
..
small sharp knife
chopping board
chopping
. (patted dry)
100g (3 1/ 2 oz) fine
.
Sweet potato Wedges
polenta
..
kitchen towel
roast ing t in
board
.. cornmeal or polenta
2 tsp Cajun spice mix or
paprika (opt ional)
2 large sweet potatoes
(scrubbed)
fish fillets .
plate
baking t ray
tongs
baking t ray
142
Main Meals
Tasty
Twist s
You could also use ordinary
baking potatoes instead of
the sweet potatoes to make
these crisp potato wedges. Just
Preheat the oven to 200°C Put half of the oil into a follow the recipe in exactly
(400°F/Gas 6). Cut the sweet roasting tin and add the the same way.
potatoes in half and then cut potato wedges. Coat them in the
each half into smaller wedges. Pat oil and bake for 30 minutes,
the wedges dry with kitchen roll. turning halfway through cooking.
Meanwhile, cut the hoki into One at a time, dip each fish
1cm (½in strips). Mix the strip into the beaten egg
cornmeal or polenta and the and then roll it in the cornmeal
spices together on a plate. mixture until evenly coated.
Season with salt and pepper. Repeat with all the fish sticks.
Food Facts
Choose the orange-
fleshed sweet potatoes
as they contain higher
amounts of beta carotene
than the white variety.
Beta carotene is
Add the remaining oil to a Bake the fish strips for about converted into
8 minutes, turning halfway vitamin A in your body.
baking tray and then the fish
strips. When the wedges have through. They should be golden sweet
potatoes
been cooking for 25 minutes, and cooked through. Serve with
put the fish strips in the oven. the potato wedges and peas.
143
Rainbow Beef Did you kno w?

Stir-frying is a quick and easy way to make Mangetout means “eat everything”
in French, and they are so
a colourful and nutritious meal. You could called because you eat the whole
vegetable, including the pod.
also serve this stir-fry Mangetout are also
with rice instead called snow peas.
of noodles.
Ingredients
. . baby corn
3 spring onions (sliced on

Equipment
.. tongs
..
300g (10 1 / 2 oz) lean beef
(cut into thin st rips) .. the diagonal)
2 cloves garlic (chopped)
..
small sharp knife
chopping board
250g (9oz) medium . 2 tsp grated fresh ginger
..
spoon
shallow dish
. egg noodles
1 red pepper (deseeded and
..
Marinade:
6 tbsp hoisin sauce ..
wok or large frying pan
spatula or wooden spoon
.. cut into thin st rips)

6 baby corn (halved)
75g (3oz) mangetout
..
2 tbsp soy sauce
1 tbsp runny clear honey .
tongs
medium saucepan
colander
1 tsp sesame oil noodles
mangetout colander
144
Main Meals
Food Facts
Str-frying is a healthy
method of preparing food
because the ingredients
are cooked quickly in a
minimum amount of oil.
This keeps the fat levels
Put the marinade ingredients Heat the sunflower oil in a down and retains vital
wok or frying pan. Remove vitamins and minerals
in a shallow dish. Mix them which are often
together and then add the beef the beef from the marinade using destroyed by long
strips. Coat them in the marinade, tongs and carefully put it into cooking times.
cover and set aside for 1 hour. the wok or frying pan.
wok
Tasty
Twist s
Strips of pork and chicken are
a good alternative to the beef,
Stirring continuously, fry the , Bring a saucepan of water or you could try prawns or
beef on a high heat for 1½ to the boil. Add the noodles tofu. For the best flavour,
it’s important to
minutes or until browned all over. to the water, stir to separate them
marinate them first.
Remove the beef using the tongs and then cook according to the
and set aside. packet instructions until tender.
Add a little more oil to the Add the garlic, ginger, beef, Drain the noodles in a
wok if it looks dry. Add the and the leftover marinade colander and divide them
red pepper, baby corn, mangetout, and stir-fry for 1 minute. Pour in between 4 shallow bowls. Spoon
and spring onions. Stir-fry for the orange juice, and cook, the vegetable and beef stir-fry
2 minutes. stirring, for another minute. over the noodles and serve.
145
. Preparation 15-20 mins . Cooking 15 mins . Serves 2
Noodle Soup
This is a healthy, filling, and
complete meal in a bowl.
Best of all, it only uses one
Heat the vegetable oil
saucepan so there is less to in a medium saucepan.
Gently fry the spring onions
wash up afterwards! over a medium heat for 1–2
minutes, or until soft.
Ingredients
. 2 spring onions (trimmed
lime
.. and sliced diagonally)

2tsp of vegetable oil
. juice of 1 /2 lime
1 thin slice of fresh
. ginger, peeled (optional)

600ml (1pt) fish stock
(made with 1/3
.. of stock cube)
1tsp of soy sauce
60g (2oz) baby corn
raw
praws
. (halved)
75g (2 1/2 oz) fine
.. egg noodles baby corn
60g (2oz) sugar snap peas
. 1 drop of sesame oil

125g (4oz) ready-to-cook
. raw prawns (shelled)

2tsp of chopped fresh
coriander (optional)
Equipment
.. medium saucepan saucepan
. wooden spoon
measuring jug
146
Main Meals
Stir the ginger, stock, lime Remove the ginger. Add the Lower the heat to bring the
juice, and soy sauce into the noodles and corn and bring soup back to a simmer. Stir
spring onion and bring to the to the boil. After 1½ minutes, in the prawns and cook them for
boil. Lower the heat and then add the sugar snap peas and 2–3 minutes, or until pink. Stir in
simmer for 2–3 minutes. cook for a further 1½ minutes. the sesame oil and coriander.
Raw prawn c
s are grey or white in colour, but t hey t urn pink when t hey are ooked!
Food Facts
Do not overcook the prawns because
it makes the texture rubbery! And
if you are using frozen prawns,
make sure that you defrost them
completely before cooking them.
prawns
147
. Preparation 15-20 mins . Cooking 10-15 mins . Makes 8
Chicken Wraps
The combination of red and yellow peppers and
green mange tout make these wraps look really e g etables
Don’t overcook the v ly crunchy!
colourful and the simple flavouring gives the they taste better sli
ght
chicken a refreshing zingy taste.
Tasty
Twists
Vegetarians could use
tofu instead of chicken
or double the amount
of vegetables.
ginger
Equipment
Ingredients
. lime
2.5cm (1in) fresh ginger, .. 2 chopping boards
. 4 skinless and boneless

..
peeled and grated
(optional) .. vegetable knife
sharp knife
..
chicken breasts (each cut
into 6 strips)
..
2tbsp of clear runny honey
1 pinch of salt .. medium bowl
small whisk
..
1 small yellow pepper
1 small red pepper
3-4 dashes of pepper .. wooden spatula
large frying pan
.
125g (4oz) mange tout
8 flour tortillas
sauce (optional)
.. tongs
ovenproof plate
juice of 1/2 lime
sunflower oil chicken breasts
. kitchen foil
oven gloves bowl
148
Main Meals
Tasty
Twist s
Chicken wraps taste great
served with a dollop of
guacamole and sour cream
on the side.
Preheat the oven to 200°C Mix the oil, honey, ginger,
(400°F/Gas 6). De-seed both pepper sauce, and salt together
peppers and slice them into in a bowl. Stir in the chicken strips
12 equal strips. until they are completely coated
with the flavouring.
Serving
Tip
In step 5 the chicken and
vegetables will continue to cook Heat the frying pan for Place the tortillas on the
in the hot frying pan, so serve
2 minutes. Add the coated ovenproof plate and cover
immediately or transfer
them to a serving dish.
chicken and fry it for 4–5 with foil. Put them in the
minutes. The chicken will turn preheated oven for 6–7 minutes,
golden and then caramelize. or until they are warmed through.
Add the peppers, mange tout, Lay some of the filling along To wrap, fold the empty end
and lime juice to the chicken. the top of each tortilla, leaving inwards and overlap the sides.
Cook for 4–5 minutes on a the other end and sides empty. If The filling should be securely
medium–high heat. Stir you over-fill your tortilla, you will wrapped but peeping out
occasionally to prevent sticking. not be able to wrap it. appetisingly from the open end!
149
. Preparation 20 mins . Cooking 25-30 mins . Serves 4-6
Pepperoni Pasta Tasty

Twist s
This delicious recipe provides a wide range Any type of cooked or cured
sausage would taste delicious in
of nutrients, from carbohydrates in the pasta this recipe and if you don’t have
sun-dried tomato paste,
to protein in the sausage, and vitamins in tomato purée will be fine.
the tomatoes and peppers.
Ingredients
.. . pepper sauce
2tbsp of sun-dried
Equipment
..
..
2 garlic cloves
1 red onion
salt and pepper
. tomato paste
400g (13oz) t in chopped
chopping board
sharp knife
1tsp of dried oregano
2 red peppers (roasted, peeled, . tomatoes
1tsp of Worcestershire sauce
.. garlic crusher
.. and de-seeded)
125g (4oz) pepperoni .. (opt ional)
1tbsp of caster sugar .. 2 large saucepans
wooden spoon
.
200ml (7fl oz) vegetable
stock . salt and pepper
75g (2 1 / 2 oz) per person
.. slotted metal spoon
4 dashes of pepper sauce
(opt ional) spaghett i
.. spaghett i
1tbsp of olive oil
10 fresh basil leaves (torn)
colander
pasta spoon
wooden
chopped tomato basil leaves spoon
Dice the red onion and Cut the pepperoni into Sauté the onion for 2–3
roasted peppers. Peel and diagonal slices, about 1.5cm minutes. Add the garlic
crush the garlic cloves. (¾in) thick. Add the oil to the and oregano and cook for 1–2
saucepan and heat it over a minutes. Add the pepperoni and
medium heat. cook for a further 2 minutes.
150
Main Meals
A sprinkling of freshly grated Parmesan cheese adds ext ra flavour.
Serving
Tip
Use the pasta spoon to
transfer the spaghetti into
pasta bowls. Season the sauce
and serve it on top
of the spaghetti.
Add the tomatoes, tomato Half-fill a large saucepan Boil the pasta for 10–12
paste, peppers, sugar, stock, with water and bring it to minutes (check the exact
Worcestershire and pepper the boil. Add a pinch of salt then timings on the pack). Drain the
sauces. Bring to the boil and lower the spaghetti into the pan, pasta and then stir the fresh basil
then simmer for 20 minutes. using a slotted spoon. into the tomato sauce.
151
. Preparation 35-40 mins . Cooking 15-20 mins . Serves 2 -4
Chicken Curry
Curry originally came from Asia, and this recipe
is influenced by the fragrant curries of Thailand.
Ingredients spring onions .. 1tsp of lime zest

mushrooms
Equipment
..
.
For the paste:
6 spring onions (t rimmed .. 1tbsp of soft dark brown sugar
2tbsp of olive oil
..
chopping board
sharp knife
..and roughly chopped)

1 garlic clove
5cm (2in) piece fresh ..
2-3 drops of pepper sauce
For the curry:
200ml (7fl oz) coconut milk ..
food processor
wok or large saucepan
wooden spoon
..
root ginger
20g ( 3/4 oz) fresh coriander
..
2 skinless and boneless chicken
breasts (cubed)
.
medium saucepan
with lid
.
20g ( 3/4 oz) fresh coriander
1tsp of coriander seeds,
..
60g (2oz) per person long grain rice
200ml (7fl oz) chicken stock
measuring jug
.
crushed (opt ional)
2tsp of lemon zest
olive oil
125g (4oz) mushrooms (sliced)
225g (7 1 /2 oz) broccoli (cut
into florets) broccoli wooden spoon
Peel and chop the ginger. Place a wok or saucepan over Add the chicken and cook it
Roughly chop the garlic and a medium heat. Pour in half for 3–4 minutes. Rinse the
fresh coriander. Put all the paste of the coconut milk and stir in rice with cold water and tip it
ingredients into a processor and half of the paste. Cook for 1 into a saucepan. Add double the
blend until smooth. minute, stirring constantly. amount of water to the rice.
152
Main Meals
For ext ra zing

, you could add green
or red chillies instead of t he pepper sauce in step 1.
Helpful
Hint
Although the chicken
will change colour, it
will not be completely
cooked in step 3.
Cover the rice and bring it While the rice is cooking, add Add the mushrooms and
to the boil. Simmer until all the remaining coconut milk simmer for 1 minute. Then
the water is absorbed. If the rice and paste to the wok. Add the add the broccoli and simmer for a
is not quite cooked, add water stock, stir, and boil for 1 minute. further 4–5 minutes. Serve with
and cook for a few more minutes. Reduce the heat to a simmer. the cooked rice.
153
. Preparation 20 mins . Cooking 15-20 mins . Serves 2-4
Stir-fry With Noodles

Stir-frying is a quick way to cook –
the ingredients are stirred continually
over a high heat for a short amount
of time so the vegetables remain
crunchy. This recipe is
made with tofu, a great
alternative to meat
that is high in
protein and
calcium.
Tasty
Twist s
Chicken or prawns could
be used instead of tofu but
make sure you cook them
thoroughly in step 4. Equipment
. red pepper
60g (2oz) unsalted .. medium saucepan with lid
Ingredients
.. . cashew nuts (opt ional)
60g (2oz) sugar snap peas .. kitchen paper
chopping board
..
250g (8oz) firm tofu
2 spring onions (t rimmed) ..
St ir-fry sauce:
1tsp of clear runny honey .. sharp knife
jug
..
1 red pepper (de-seeded)
1 carrot (peeled)
..
1tbsp of fresh orange
juice
honey
.. whisk
wok or large frying pan
.
2tsp of sunflower oil
60g (2oz) baby corn
.
1tsp of sesame oil
1tbsp of soy sauce .. wooden spatula
plate
75g (2 1/2 oz) per person
dried medium egg noodles
egg noodles
sugar snap
peas
. tongs
colander . pasta spoon
154
Main Meals
Helpful
Hint
Cooking vegetables for only
a short time means that they
retain most of their nutrients,
which can sometimes be lost
through over-cooking. Half-fill a medium saucepan Diagonally slice the spring
with water, cover, and bring to onions. Cut the carrot in half
the boil. Drain the tofu and pat it and then into long sticks. Slice
dry with kitchen paper. Cut the the pepper into strips and cut the
tofu into cubes. corn in half.
To make the stir-fry sauce, Heat half of the oil and fry
whisk the honey, orange the tofu over a high heat for
juice, sesame oil, sunflower oil, 7 minutes, or until golden. Take
and soy sauce together in a small it out of the wok and place it on
jug until they are fully mixed in. a plate lined with kitchen paper.
Lower the noodles into the Use the remaining oil to stir- Add the cooked tofu and
boiling water. Bring the pan fry the spring onions, carrot, stir-fry for a further 2
back to the boil and cook the and pepper for 2–3 minutes. Add minutes. Drain the noodles and
noodles for 4 minutes or as the corn, nuts, peas, and sauce. serve the stir-fried vegetables
instructed on the packet. Stir-fry for 2 minutes. and tofu over the noodles.
155
. Preparation 20-30 mins . Cooking 1 hour . Makes 4 pies
Mashed Potato Pies

This recipe is a tasty variation
on a traditional cottage pie.
It is a filling and nutritious
main meal and can easily
be made with beef, pork,
lamb, or vegetarian mince.
If you don’t have four
small dishes, you can
use one large
dish instead.
Always use oven gloves t o handle hot dishes.
potatoes rosemary
Ingredients
.. .. salt and pepper
Equipment
..
..
1tbsp of olive oil
1 carrot 400g ( 13oz ) can chopped tomatoes
.. peeler .
chopping board
oven gloves
1 onion
2tsp of chopped rosemary ..
For the topping:
550g (1lb 2oz) potatoes
..
sharp knife
garlic crusher
.. leaves ( opt ional )
500g ( 1lb ) lean minced beef .. 1 pinch of salt 2 large saucepans
.. 1 garlic clove
1tbsp of tomato purée .
2tbsp of milk
30g ( 1oz ) unsalted butter .. wooden spoon
colander
.. 1
150ml ( /4 pt ) beef stock
125g ( 4oz ) mushrooms ( quartered )
75g ( 2 1/2 oz ) cheese ( grated ) cheese
.. masher
four ovenproof dishes
2tsp of Worcestershire sauce

(opt ional)
.. large baking t ray
slotted spoon
minced beef olive oil tomato purèe . teaspoon

dessert spoon knife
156
Main Meals
Serving
Tip
Allow the pies to cool for
a few minutes before eating
them. They taste great served
with vegetables, such
as broccoli or peas. Preheat the oven to 200°C Heat the oil and fry the
(400°F/Gas 6). Peel and dice beef for 4 minutes or until
the onion and carrot. Crush the browned, stirring constantly. Add
garlic. (See p.296 for expert the onion, carrot, rosemary, and
cutting and crushing tips.) garlic and fry for 3–5 minutes.
Tasty
Twist s
These pies can also be Add the mushrooms, stock, Half-fill a pan with water and
made using vegetarian tomato purée, Worcestershire bring it to the boil. Peel and
mince and vegetable
sauce, and tomatoes. Bring to the chop the potatoes and add them to
stock for a meat-free
alternative.
boil and then reduce to a simmer the pan, with the salt. Boil for
for 20 minutes. Season. 12–15 minutes, or until soft.
Drain the potatoes in a Place the dishes on a baking Sprinkle the remaining
colander and then tip them tray and divide the meat filling cheese on top of the mashed
back into the saucepan. Mash the equally between them, using a potato and bake the pies for
potatoes with the milk, butter, slotted spoon. Top each with a 25–30 minutes, or until they
and half of the cheese. quarter of the mashed potato. are golden and bubbling.
157
. Preparation 35-40 mins . Cooking 14-16 mins . Chilling 30 mins . Makes 18 meatballs
Meatballs With Salsa

Give classic meatballs a sweet and
sour twist with this tasty recipe.
Grilling is healthier than
frying, and using skewers
makes it much safer and
easier to cook the meatballs
evenly. When using skewers,
you must soak them in water
for at least 1 hour so that
they don’t splinter or burn
during cooking.
Chil oking st ops t hem from fall
ling t he meatballs before co ing apart.
garlic lime
.. 2 medium slices of bread . 1-2 drops of pepper sauce .. bread knife
.. 1tbsp of soy sauce

1
/2 small red onion (roughly chopped) .. (opt ional)
2-3 pinches of caster sugar .. chopping board
food processor
.. 1 garlic clove (chopped)

zest of 1 lime
.
1 small t in pineapple pieces
(drained)
12 cherry tomatoes
.. 2 large mixing bowls
wooden spoon
.. 1 egg yolk
1tbsp of tomato ketchup . (quartered)
3 spring onions (t rimmed
.. plate
cling film
.
500g (1lb) minced pork
For the Salsa: .. and finely chopped)

salt and pepper
pepper sauce
.. dessert spoon
6 wooden skewers
1tsp of fresh lime juice 1tsp of olive oil
. oven gloves
grill rack and
minced pork
chopped
spring onions red onion . .
foil-lined t ray
fork bowl knife
158
Main Meals
Cut the crusts off and tear Tip the breadcrumbs into a
the bread into chunks. Put bowl. Put the onion and
the bread into the food processor garlic into the food processor
and blend it until it becomes and finely blend them. Add them
fine breadcrumbs. to the bowl of breadcrumbs.
Tasty
Twist s
You could serve the
meatballswith the tomato
sauce (without the Add the meat, lime zest, Using your hands, shape the
pepperoni!) and spaghetti tomato ketchup, soy sauce, meat mixture into 18 equal
from p.150–151. and egg yolk to the bowl. Using a balls. Place the meatballs on a
wooden spoon or your fingers, plate, cover with cling film, and
mix until fully combined. chill them for 30 minutes.
Put the pineapple into a Preheat the grill to a medium When the meatballs are
mixing bowl and stir in the heat. Carefully place 3 cooked completely, use a fork
spring onions, tomatoes, lime meatballs on each skewer. Grill to slide them carefully off the
juice, pepper sauce, sugar, and them for 14–16 minutes, turning skewers. Serve the meatballs
olive oil. Season and set aside. them every 3–4 minutes. with some salsa on the side.
159
. Preparation 45-50 mins . Cooking 1 hour 15 mins . Serves 6-8
Roasted Vegetable Lasagne

For this recipe, it is important
to use the type of dried
lasagne that does not need
pre-cooking. Check the
packet to make you
sure that you buy
the right kind! Fresh
lasagne would also
be fine but you
would have to
reduce the
cooking time.
Ingredients aubergine Equipment

.. 2 large red onions .. 2 garlic cloves (crushed) courgettes .. chopping board
.. 2 large carrots (peeled)

2 large courgettes
..
4tbsp of olive oil
For the sauce:

.. sharp knife
roast ing t in
knife
.. 2 red peppers (de-seeded)

1 medium aubergine
..
500ml (17fl oz) warm milk
.. oven gloves
large saucepan
.. 2tsp of chopped fresh rosemary

1 tbsp of tomato purée
.
30g (1oz) plain flour
salt and pepper Parmesan
.. wooden spoon
.
small saucepan
.. 2 yellow peppers (de-seeded)

400g (13oz) can chopped tomatoes
125g (4oz) Parmesan cheese
(grated)
cheese
yellow
. whisk serving spoon
lasagne dish (approx
. 9 dried lasagne sheets

salt and pepper
lasagne sheets
tomato
pureé
peppers 25 x 18cm and 5cm deep
or 10 x 7in and 2in deep)
160
Main Meals
Tasty
Twist s
For an alternative filling,
try the meat mixture from
the mashed potato pies
on p. 156–157.
Preheat the oven to 220°C In the roasting tin, mix the
(425°F/Gas 7). Cut the onions oil, rosemary, and garlic with
into wedges and then chop the the vegetables and season. Roast
carrots, courgettes, aubergine, for 35 minutes, shaking the tin
and peppers into chunks. occasionally.
Helpful
Hint
If your sauce goes lumpy
in step 4, don’t worry!
Gently warm the tomatoes Over a low heat, melt the
Sieve out the lumps,
and tomato purée through in butter in a small pan. Stir in
before you add
the cheese.
a large saucepan. Take the pan off the flour for 1 minute and whisk
the heat and carefully stir in the in the milk. Stir until thickened.
roasted vegetables. Add half the cheese and season.
Lower the oven to 190°C Add another third of the Finally add the 3 remaining
(375°F/Gas 5). Spoon a third vegetables and pour over half lasagne sheets and sauce.
of the vegetables into the base of the sauce. Top with another layer Sprinkle the cheese over the top
the lasagne dish and top with 3 of lasagne sheets and add the and bake for 35 minutes or until
lasagne sheets. remaining vegetables. golden and bubbling.
161
. Preparation 30-40 mins . Cooking 40 mins . Chilling 30 mins . Makes 8
Tuna Fishcakes
Like all oily fish, tuna contains vitamins and minerals that are
good for the brain, skin, and eyes. This recipe involves shallow
frying, like the falafel in p.88–89. This gives the fishcakes a
crispy, golden coating but it is important to drain them on
kitchen paper in step 6 to remove the excess oil.
salad leaves
. 250g (8oz) potatoes .. 2tsp of chopped fresh parsley .. medium saucepan .. 2 medium plates
.. (peeled and chopped)

1 pinch of salt . 90g (3oz) plain flour
150g (5oz) breadcrumbs .. colander
masher
.
medium sauté
or frying pan
..
350g (11 1/2 oz) t inned tuna
(drained weight)
2tsp of Dijon mustard
.. (approx 7 slices, without crusts)
2 eggs .. mixing bowl
fork
.
slotted metal
spatula
1 spring onion (t rimmed

200ml (7fl oz) vegetable oil
To serve: .. large plate

cling film
kitchen paper
. and finely chopped)

salt and pepper
lemon
.. salad leaves
lemon or lime wedges
tuna
dish
frying pan
Half-fill the saucepan with Thoroughly drain the Break the tuna into small
water. Add the potato and a potatoes and put them back pieces in a bowl. Stir in the
pinch of salt. Bring the water to into the pan. Mash and leave mashed potato, mustard, spring
the boil and cook for 12–15 them to one side until they are onion, and parsley until they are
minutes or until soft. cool enough to handle in step 4. fully mixed in. Season.
162
Main Meals
na in spring water o
Serving Use t u r bri
ne r
at h
Tip e r th
an oil, at.
Fry the fishcakes in batches because it is lo wer in f
of 2 or 4 and keep the cooked
ones warm in the oven. Serve
with salad and lemon
or lime wedges.
Lightly dust your hands with Beat the eggs together in a Heat the oil over a medium
flour and shape the mixture dish and put the breadcrumbs heat. Shallow fry the cakes
into 8 cakes. Place the fishcakes and flour on separate plates. Coat for 2 minutes on each side, or
on a plate, cover with cling film, each fishcake in flour, egg, and until golden. Drain them on a
and chill for 30 minutes. then breadcrumbs. plate lined with kitchen paper.
163
. Preparation 20-25 mins . Standing 30 mins . Cooking 30-35 mins . Makes 12
Sausage Popovers
The secret to good popovers is to
make sure that the oil is very hot
in step 3 before you add the
sausages and then the batter
in step 4. Leaving the
batter to stand for
half an hour before
cooking also
helps to give the
popovers a
lighter texture.
Ingredients
.. 1 pinch of salt
. 4 long sausages red onion
(each cut into 3 pieces)
Equipment
..
eggs sieve
.. 3 eggs
250ml (8fl oz) milk ..
Onion gravy:
1tbsp of vegetable oil .. mixing bowl
ramekin
. 4tbsp of vegetable oil

1tsp of snipped fresh .. 1tsp of dark brown soft sugar
1tsp of balsamic vinegar (opt ional) .. whisk
oven gloves mixing bowl
.. chives (opt ional)

150g (5oz) plain flour .. 1 small red onion (thinly sliced)
15g ( 1/2 oz) unsalted butter
..
non-st ick 12-hole
muffin t ray
1tbsp of wholegrain
mustard (opt ional) . 300ml ( 1/2 pt) beef stock
1tbsp of plain flour
..
tongs
ladle . small plate
small saucepan
sausages
beef stock chives
wooden spoon
164
Main Meals
Tasty
Twist s
For a plain popover, leave
out the chives, mustard, Preheat the oven to 220°C Using a whisk, beat the milk
and sausage. Heat the oil in
(425°F/Gas 7). Sieve the flour into the eggs and flour until
the tray, as in step 3, and
and salt into a bowl and make a you have a smooth batter, with
cook the batter for
18-20 minutes. hole in the centre. Crack the eggs no lumps. Stir in the chives and
and add them, one by one. mustard (optional).
Serving
Tip
Pour the onion gravy
over the popovers and serve
Add 1tsp of oil to each Put the tray back into the
with vegetables, such as peas.
Sieve the gravy if you prefer
muffin hole and heat the tray oven for 4 minutes. Remove
a smoother sauce. in the oven for 3 minutes. Take the tray and half-fill each hole
the hot tray out of the oven and with batter. Put it back in the
add some sausage to each hole. oven and cook for 18–20 minutes.
Meanwhile, heat the oil in Spoon the onion out of the Add the stock and bring it to
the saucepan and stir in the pan onto a plate and melt the boil. Boil for 1 minute,
onion, sugar, and vinegar. Gently the butter in the same pan. and then add the onion. Lower
cook the onion for 10 minutes Add the flour and stir for the heat and then simmer for
until soft and browned. 30 seconds, or until browned. 10 minutes, or until thickened.
165
. Preparation 20-30 mins . Cooking 1h 20 mins . Serves 4
Roast Chicken
Everyone loves an old-fashioned roast Serving
dinner! With this easy-to-follow recipe, Tip
Serve your roast chicken
you can produce a meal to be proud of. with mashed potato and your
Make sure you read the recipe carefully favourite vegetables, such as peas
and carrots. It also tastes great
and check that the chicken is cooked with a splash of gravy.
properly in steps 5 and 6.
.. 1.5kg (3lb) whole chicken
..
To serve:
carrots
.. chopping board .. oven gloves
..
75g (2 1/2 oz) unsalted
butter (softened)
.
mashed potato
175g (6oz) peas .. kitchen paper
small mixing bowl .. rack
t ray
.
salt and pepper
1 lemon + 1 tsp of zest
2 carrots
peas
.. 2 dessert spoons
sharp knife
carving knife
1tbsp of fresh thyme

leaves + 2 ext ra sprigs
thyme
chicken . st ring
roast ing t in
chopping board
Preheat the oven to 200°C To make the stuffing, mix Lift the skin at the top of the
(400°F/Gas 6). Rinse inside the softened butter with the breastbone and slide your
the chicken with cold water. Place thyme leaves, lemon zest, salt, hand in to form pockets on either
it on a board and pat it dry, inside and pepper in a bowl until it side. Stuff half of the flavoured
and out, with kitchen paper. forms a smooth mixture. butter into each pocket.
166
Main Meals
Helpful
Hint
Tying the chicken’s legs
together in step 4 helps the
chicken to keep its shape
during cooking. You should
also tuck the wing tips
underneath.
Cut the lemon in half. Place Season the chicken and roast Carefully transfer the cooked
one half inside the chicken, it for 1 hour 20 minutes, or chicken to a rack (over a tray
with the thyme sprigs. Tie the until golden brown. Baste the to catch any drips) and leave to
legs together with string and put meat after 30 minutes and then rest for 10–15 minutes before
the chicken into a roasting tin. every 15 minutes after that. carving and serving.
167
Cheesy Potato Skins

Crispy bacon and melted cheese make these
potato skins a firm favourite. If you and your
friends don’t like bacon, substitute it with tuna
or chicken or leave it out completely.
Ingredients cheddar cheese Equipment

.. 4 large baking potatoes . 6 spring onions, chopped .. fork
. oil for brushing

8 rashers smoked st reaky
Dip:
.. past ry brush
baking sheet chopping
board
..bacon
2.5ml ( 1/ 2 tsp) paprika .. 150ml ( 1 / 4 pt) sour cream .. knife
chopping board
.
cheese, grated
60ml (4tsp) fresh chives
.. wooden spoon
frying pan
50g (2oz) mozzarella
cheese, grated . 2 spoons
small bowl
onion potatoes wooden spoon
Preheat the oven to 200˚C, Cut up the bacon rashers Cut the potatoes in half and
400˚F, gas mark 6. Prick the into small pieces. Place scoop out the flesh with a
potatoes with a fork and brush the bacon in a frying pan and spoon, leaving a thin layer. Cut
them with oil. Bake for 1 hour, dry fry, until lightly browned. each potato in half lengthways
until cooked. Cool slightly. to make boat shapes.
168
Main Meals
Helpful
Place on a baking sheet, Return the potato skins Hint s
season and sprinkle over a to the oven until golden. Make sure the potatoes get
little paprika. Top with half of Cool for 10 minutes. Mix really crispy in the oven –
the bacon pieces. Mix together together the dip ingredients it will be worth
the cheeses and spring onions and serve with the skins. the wait!
and sprinkle over the potatoes.
Top with the remaining bacon.
o skins are a
o- m a ke filled potat
-t
h es e easy s o pt ion for a party
!
T delic io u
169
Desserts
174 Melon Fruit Bowl
176 Tropical Yoghurt Ice
178 Peach and Orange Lollies
180 Sunshine Jelly
182 Fruit Sticks with Chocolate Orange Dip
184 Fruit Sundae
186 Oaty Crumble
188 Fruit Bread Pudding
190 Chocolate Fridgecake
192 Mandarin Cheesecake
194 Raspberry Cheesecake
196 Tropical Fruit Meringues
198 Blueberry Ice Cream
200 Banana Fritters
202 Strawberry Meringues
204 Apple Crumble Sundae
206 Summer Fruit Ripple
208 Fondant Fancies
210 Cupcakes
Desserts
Being healthy doesn’t mean you have to
avoid desserts – a balanced diet means that
Fruit Purée
Simple fruit sauces are a tasty you can eat most things, in moderation.
and nutritious accompaniment
to yoghurt, ice cream, and many
In fact, dessert is an ideal opportunity
other dishes. You need fruit to get more fruit into your diet! Just
with a soft, juicy texture such as
mangoes, berries, or nectarines. remember desserts and cakes can be high
Purée your fruit a blender, in fat, so eat sensibly. There’s something
adding a little sugar if necessary.
for everyone in this section, from fruity
jelly to crunchy crumble and from lovely
lollies to apple muffins. Here are some
more simple ideas for tasty desserts to try.
Banana Custard Fruit Yoghurt

Mix together equal quantities
of plain bio yoghurt and Shop-bought yoghurts are often high in
ready-made custard. Pile sugar and low in fruit so make your own
sliced bananas into a dish healthy versions by stirring fresh
and pour over the yoghurt fruit purée (see above) into
mixture. Stewed apples could thick plain bio or
be used instead. live yoghurt.
Mini Crumbles
Preheat the oven to 180°C (350°F/
Gas 4). Sprinkle 2 tbsp of the crumble
mixture from p.186–187 over 3 peaches
or nectarines (halved and stoned). Place
the fruit on a baking dish. Pour a little
water into the dish to prevent the
fruit drying out. Cook in the oven
for 20 minutes.
Homemade Fruit Spread
Put 110g (4oz) ready-to-eat dried
apricots and 110g (4oz) ready-to-eat
dried dates in a saucepan with 425ml
(15fl oz) water. Bring to the boil,
reduce the heat, cover, and simmer
for 45 minutes. Transfer to a blender, add
5 tbsp of water and blend to a purée. Store
in a jar in the fridge for up to 1 week.
Popcorn
Pour 1 tbsp sunflower oil into
a medium saucepan. Heat the
Chocolate Banana oil then add a thin layer of
Preheat the oven to 180°C (350°F/ popcorn (one kernel deep).
Gas 4). Slice a banana lengthways, Put the lid on the pan and
but not all the way through. Press cook over a medium heat,
cubes of chocolate into the gap shaking the pan occasionally,
and then wrap the banana in a until the corn has popped.
foil. Bake for 20 minutes, until Caution – don’t remove the
the chocolate has melted. lid until the sound of
popping has stopped!
Warm Fruit Salad

Cook your favourite dried
fruits in a little water over a
low heat for about 20 minutes,
or until soft and plump. Add a
cinnamon stick and a little
ground nutmeg if you like and
serve with natural yoghurt.
Banana Ice Cream

Wrap a peeled banana in cling
film. Freeze for about 2 hours
or until solid then remove the
cling film and whiz in a food
processor until roughly
chopped. Serve in a bowl
with a drizzle of maple syrup
and a sprinkling of nuts.
173
. Preparation 10 mins . Cooking none . Serves 4-6
Melon Fruit Bowl

This colourful dessert is packed with the
Did you kno w?
tasty goodness of fresh fruit. Best of all, There is more sugar in a
lemon than in a strawberry!
you can eat the “bowl” afterwards! Strawberries are the only
fruit whose seeds grow
on the outside.
Ingredients
. 1
/ 2 large Cantaloupe
. melon
150-200g (5-7oz)
fruit such as chopped
pums, apricots, grapes,
st rawberries, raspberries
or blackberries, or slices
of nectarine, peach,
. orange, apple, or kiwi

orange juice
st rawberries
Equipment
.. sharp knife
.. chopping board
melon baller or teaspoon
large mixing bowl
melon baller
Scoop the seeds out of the

centre of the melon and throw
them away. Slice a sliver off the
base of the melon so it stands up
and place it on a serving plate.
174
Desserts
Food Facts
Melons, especially those
with an orange flesh,
contain plent iful amounts
of beta carotene. This is
necessary for good vision,
healthy skin, and growth.
Vitamin C is also found in
this juicy fruit.
melon
Use a melon baller or Prepare the rest of the fruit Fill the melon bowl with
teaspoon to scoop out most by washing, peeling, slicing, the fruit salad and then pour
of the melon flesh. Leave an and deseeding as appropriate. over any juice. Serve immediately
even 1cm (½in) border in your Mix with the orange juice and for the freshest taste and
hollowed out bowl shape. melon balls in a large bowl. maximum amount of vitamins.
175
. Preparation 15 mins . Freezing overnight (or at least 8 hours) . Serves 6-8
Tropical Yoghurt Ice

Bursting with vitamins from the fresh fruit, Tasty
this cool and creamy yoghurt ice a healthy Twist s
Strawberries, plums, nectarines,
alternative to ice cream. Natural bio yoghurt raspberries and peaches taste
just as good as the mango and
has a smooth, creamy taste but is much banana. You will need about
lower in fat than cream. It contains 450g (1lb) fruit.
beneficial bacteria that are good for your

digestive system and is also rich in calcium.
.. 2 medium ripe mangoes .. sharp knife
ice cream
scoop
Did you kno w?

More than 50% of the world’s
. 2 medium bananas, peeled
500g (1lb 2oz) thick .. chopping board
blender or food processor
mangoes are grown in India.
Mangoes belong to the
same family as the cashew,
.. natural bio yoghurt
3 tbsp icing sugar .. spoon
plast ic container with lid
pistachio, and
poison ivy.
squeeze lemon juicex
yoghurt
bananas . whisk or fork
ice cream scoop
To prepare each mango, cut Press each mango half inside Break the bananas into
away the two sides close to the out and carefully cut off the chunks and put them into a
stone. Taking the two large slices, cubes of mango. Cut away any blender. Then add the mango,
cut the flesh into a criss-cross remaining mango near the stone. yoghurt, sugar, and a squeeze of
pattern down to the skin. Repeat with the second mango. lemon juice.
176
Desserts
ice cream from t he f .

Remove t he reez nt t o eat it
er 30 mins before you wa
Food Facts
Mangoes are rich in vitamin
C and beta carotene,
and are also a good source
of vitamins A and B.
However, these nut rients
are greatly reduced when
mangoes are cooked.
Blend until the mixture After 2–3 hours whisk the
becomes thick and creamy. mixture with a fork to break
mangoes
Pour the mixture into a shallow down any ice crystals. Freeze and
container, securely attach the lid, repeat after 3 hours to give the
and put it into the freezer. yoghurt ice a creamy texture.
177
. Preparation 10 mins . Freezing overnight (or at least 6 hours) . Makes 4-8
Peach and
Orange Lollies
These refreshing ice lollies
only take a few minutes to
make and are a fun way to
introduce fruit into your
diet. Add thick natural
yoghurt to make a
frozen yoghurt lolly.
Did you kno w?

Peaches are the state fruit of
South Carolina in the USA,
while Georgia is known as
the “Peach State”.
. 3 ripe peaches or . 4 heaped tbsp t inned .. small sharp knife
. nectarines
300ml (10fl oz) fresh
fruit salad in natural
juice, drained (opt ional) .. chopping board
large slotted spoon
lolly
moulds
. orange juice
1-2 tbsp icing sugar
glacé cherries
orange juice .. 2 bowls
blender
4 ice lolly moulds
178
Desserts
Tasty
Twist s
You could layer different fruits
such as berries, mangoes, kiwis,
oranges, or bananas but you must
partially freeze each layer for
45 minutes before adding the
Peaches can be tricky and After about 30 seconds, next or they will all
messy to peel so here is a remove the fruit and then mix together.
simple way to do it. Using a immediately plunge it into a
slotted spoon, lower the fruit bowl of cold water. The skin
into a bowl of boiling water. should peel away easily.
Carefully slice the fruit away Blend the peaches, orange

from the stone and put it juice, and icing sugar until
into a blender. Add the orange smooth and frothy. Taste the
juice and 1 tablespoon of the juice and add the rest of the icing
icing sugar. sugar if necessary.
Food Facts
Peaches are full of
vitamin C and are also a
good source of potassium
and fibre. They contain
beta carotene, which the
body converts to vitamin
A. Nectarines are a
smooth-skinned variety
of peaches.
Spoon half of the fruit salad Insert the stick into the
peaches
into the 4 moulds. Pour the mould then freeze for at least
juice over each mould until it is 6 hours. Before eating, take the
half full. Add the rest of the fruit lollies out of the freezer and let
salad and top up with fruit juice. them soften slightly.
179
. Preparation 20 mins . Chilling at least 6 hours but preferably overnight . Serves 4-6
Sunshine Jelly
Tasty
Even though this healthier version of jelly is
Twist s
made with fruit juice and fresh oranges, it Mango, nectarine, peach, or
cherry would all taste great
still contains sugar and in this recipe, but any fruity
flavours of jelly would
should only be work well.
eaten as an
occasional
treat.
.. 2 oranges
1 x 85g packet
sharp knife
600ml (1 pint) jelly mould or

Did you kno w?
Jelly was first eaten in Ancient
Egypt. In the UK, jelly and
ice cream is a popular .
vegetarian real fruit
lemon jelly granules
100ml (7fl oz) fresh
.. glass bowl
jug
serving plate
dessert, especially for orange juice
children.
oranges mixing bowl
180
Desserts
Cut a thin slice off one end Cut the orange into thin, Pour the orange juice into
of an orange to help it stand round slices. Arrange some a jug, add the jelly granules
up on a plate or chopping board. of the orange slices on the base and carefully top up with boiling
Carefully slice downwards to and sides of the jelly mould or water to make 600ml (1 pint)
remove the skin and pith. glass bowl. in total.
Helpful
Hint
Pineapple, kiwi, papaya,
pawpaw, and figs are not suitable
for this recipe because they
contain enzymes which break
Stir gently until the jelly Put the remaining orange down the jelly and stop it
granules dissolve. Carefully slices on top of the jelly and from setting.
pour half of the warm liquid then pour over the rest of the
jelly into the jelly mould, on liquid jelly. Leave to cool, then
top of the orange slices. chill for at least 6 hours to set.
Food Facts
Like all cit rus fruits, oranges are a
great source of vitamin C and they
are full of natural sweetness and
taste. It’s better to use freshly
squeezed fruit juice rather than one
made from concent rates because a
Place a serving plate on lot of the nut rients are lost during
top of the mould and then the manufacturing process
carefully turn it over so the plate orange juice
is underneath – the jelly should
slip out easily on to the plate.
181
Fruit Sticks with Chocolate

Orange Dip
This dessert is fun to
make, and even more
fun to eat! It is great
for parties and works
with any of your
favourite fruits.
chocolate
. 1
/ 2 cantaloupe melon Chocolate Orange Dip:
.. .. medium saucepan
.. (seeds scooped out)

1 small pineapple
150ml (5fl oz) milk
100g (3 1 / 2 oz) milk or plain
.. wooden spoon
sharp knife
. 3 kiwi fruit (peeled)

18 st rawberries
.
chocolate (broken into
t iny pieces)
.. chopping board
melon baller or teaspoon
18 wooden cocktail st icks
zest of 1 orange (grated)
st rawberries
melon baller
melon
182
Desserts
Tasty
Twist s
Use any of your favourite
fruits in this recipe.The fruit
sticks also taste delicious
Pour the milk into a saucepan, Gently stir the milk until the dipped into a yoghurt
add the grated orange zest. chocolate has melted. Pour or fruit sauce.
Bring the milk to the boil. the sauce into a bowl and leave
Carefully, remove the pan from it to cool slightly while your
the heat, and add the chocolate. prepare the fruit sticks.
Top and tail the pineapple Slice the pineapple and Top and tail each kiwi fruit.
using a knife. Hold the quarter each slice. Cut off the Holding the fruit upright,
pineapple upright on a chopping core and eyes. Halve the melon slice downwards, away from you,
board and cut downwards to and scoop out the flesh in balls, to remove the skin. Then cut it
remove the skin. with a melon baller or teaspoon. into large chunks
Food Facts
A kiwi fruit has up to five t imes more vitamin C
than an orange and is also a good source of fibre.
You can even eat the kiwi fruit’s skin!
Fresh or t inned pineapple is also

kiwi fruit an excellent source of vitamin C
Thread some pineapple, a as well as vitamin B1.
melon ball, a strawberry, and
a chunk of kiwi onto a cocktail pineapple
stick. Repeat for all 18 sticks and
serve with the chocolate dip.
183
Fruit Sundae
This fruity ice cream sundae is a refreshing,
Helpful
vitamin-filled treat. Any of your favourite
Hint s
fruits will taste great in this recipe and if Try to buy strawberries
in season for the best, most
you don’t have time to make the Tropical nutritious fruit. The lemon juice
Yoghurt Ice, you can use two extra scoops enhances the flavour of the
strawberries and also prevents
of vanilla ice cream instead. the sauce oxidising or
discolouring.
Ingredients
. 8 small scoops Tropical Yoghurt
.. Ice (see p.176-177 for recipe)

4 small scoops vanilla ice cream
a select ion of fresh fruit, such First make the Strawberry
as st rawberries, mango, kiwi
Sauce. Slice the strawberries
fruit or raspberries (the amount
in half and then purée them in
. depends on size of your glasses)
toasted flaked almonds
(opt ional)
a blender until they form a
smooth sauce with no lumps.
..
Strawberry Sauce:
350g (12oz) st rawberries (hulled)
.
squeeze of fresh lemon juice
a little icing sugar
mango
raspberries
Equipment
.. sharp knife
.. chopping board
sieve
kiwi
.. blender or food processor

ice cream scoop
4 sundae glasses banana
184
Desserts
Press the strawberry purée

through a sieve, using the
back of a spoon, to remove the
seeds. Stir in a little lemon juice
and some icing sugar to sweeten.
Food
Facts
Put a scoop of Tropical
St rawberries are Yoghurt Ice into the glass
a good source of
vitamin C, which is and add a spoonful of Strawberry
excellent for your Sauce. Add some fruit and a
skin, hair, and nails scoop of vanilla ice cream.
and also helps to
boost your immune
system.
st rawberries
Add more sauce and fruit

and then top the sundae
with a scoop of Yoghurt Ice and
a sprinkling of nuts. Repeat to
make three more sundaes.
185
Oaty Crumble Tasty

Twist s
Try different varieties of fruit.
Fruit crumble is one of the great British Seasonal fruit tends to have
the best flavour so in the summer
puddings. It is easy to make but tastes so months you could try nectarines,
peaches, plums, or rhubarb, and in
good it’s very difficult to resist! Give this late summer/early autumn try
traditional dish a healthy twist by adding apples, blackberries,
or pears.
oats and seeds to the topping.
.. 4 dessert apples . 75g (3oz) unsalted butter .. large mixing bowl
sharp
knife
..
200g (7oz) blueberries,
defrosted if frozen . (cut into small pieces)
75g (3oz) light muscovado .. small sharp knife
chopping board
4 tbsp fresh apple juice
1 tbsp light muscovado .. sugar
.
900ml (2 pint) ovenproof
dish
sugar
Topping:
. 1 tbsp sesame seeds
3 tbsp rolled oats
small jug
.. 75g (3oz) plain white flour

75g (3oz) wholemeal flour
sunflower seeds chopping
board
muscovado
sugar mixing bowl
Preheat the oven to 180°C Add the butter. Rub the Remove the skin from the
(350°F/Gas 4). Put the plain butter and flour together with apples and cut them into
white flour and wholemeal flour your fingertips until they look quarters. Then carefully remove
into a large mixing bowl and stir like coarse breadcrumbs. Stir in the core and slice the fruit into
together with a spoon. the sugar, seeds, and oats. bite-sized pieces.
186
Desserts
you.
good fo
ry
- it is ve
e
, i f you lik
You can lea ppl es
ve t he skin on t he a
Food Facts
For such a small fruit,
blueberries pack a powerful
health punch. According
to recent research,they
beat 40 other fruit and
vegetables in helping
to prevent certain
diseases! They provide
a high concent rat ion of
ant ioxidants which means
they may help to prevent
cancer and heart disease.
What’s more they may help
to fight infect ions, boost
Put the pieces of apple into Spoon over the topping in an memory and be anti-ageing.
an ovenproof dish. Add the even layer then put the dish
blueberries and pour over the in the oven. Cook for 35 minutes blueberries
apple juice. Sprinkle the sugar until the top is crisp and
evenly over the top. beginning to brown.
187
. Preparation 15 mins . Soaking 30 mins . Cooking 7 mins . Serves 4
Fruit Bread Pudding

This is a quick version of the classic British
dessert, summer pudding, which is usually
made in a bowl and left overnight
to allow the fruit juices to
soak into the bread.
Did you kno w?

The word “companion” comes from
the Latin words “com” meaning
“with” and “panis” meaning “bread”
so it originally meant one with
whom bread is shared.
stale wholemeal
Ingredients bread Equipment
. 8 slices wholemeal bread
..
blackberries
.. chopping board
sieve
. (preferably slightly stale)

600g (1lb 5oz) mixed fresh
125ml (4fl oz) water
100g (3½ oz) caster sugar
.. medium saucepan
large pastry cutter or scissors
or frozen berries such as
st rawberries, blackberries, medium
.. bowl
wooden spoon
blackcurrants, and
raspberries
saucepan
.. sieve
large shallow dish
wooden
st rawberries
. tablespoon
spatula or fish slice
spoon
188
Desserts
Food Facts
Bread is a staple food of
many European, Middle
Eastern, and Indian
cultures and is prepared
by baking, steaming, or
frying dough. There are
Cut the bread into your Put all but a handful of the more than 200 different
chosen shape using scissors berries, the water, and about types of bread but for the
or a large pastry cutter. (Use as two-thirds of the sugar into a healthiest diet, you should
much of the bread as possible to saucepan. Stir and then bring to t ry and eat wholegrain
variet ies which
avoid waste.) the boil. Reduce the heat. contain more fibre
and B vitamins.
bread
Tasty
Twist s
This delicious fruit purée
Simmer the berries gently for Strain the juice from the would also taste great spooned
about 7 minutes or until the fruit into a bowl. Press the over pancakes, yoghurt ice
fruit is soft and very juicy. Taste fruit through a sieve into another cream, or natural yoghurt.
and add the remaining sugar if bowl to make a purée.Throw
the fruit is too sharp. away the seeds.
Place 4 bread shapes in a Add a second piece of bread Leave for at least 30 minutes
large shallow dish and spoon on top of the first. Spoon to allow the bread to soak
over the fruit purée until the over the remaining purée and up the juice. Carefully lift out
bread is completely covered with the berry juice. Gently press the of the dish and decorate with the
the fruit. bread with the back of a spoon. leftover berries and a little juice.
189
. Preparation 20 mins . Cooking 5 mins . Chilling 2 h . Serves 10-12
Chocolate Fridgecake
This fridgecake looks great but it is actually Tasty
very simple because unlike most cakes, it Twist s
You could miss out the cherries,
doesn’t involve any baking! It is a tempting raisins, and nuts if you want and
replace them with the same
mixture of melt-in-your-mouth chocolate, quantity of puffed rice,
crumbly biscuit, chewy cherries, and marshmallows, or other
dried fruits.
crunchy nuts.
Ingredients raisins Equipment

.. 200g ( 7oz ) plain chocolate . plain biscuits
60g ( 2oz ) shelled pistachio .. .
cling film dessert spoon
.. 125g ( 4oz ) unsalted butter

1tbsp of golden syrup .. nuts ( opt ional )
60g ( 2oz ) raisins ( opt ional ) .. loaf t in (500g/1lb)
2 medium mixing bowls
. 150g ( 5oz ) plain biscuits

90g ( 3oz ) red glacé
30g ( 1oz ) blanched
almonds ( opt ional ) .. small saucepan
wooden spoon
cherries ( opt ional )
pistachio nuts
blanched
almonds
.. chopping board
sharp knife .
oven gloves
rubber spoon spatula
chocolate
Tear off a piece of cling film, Break the chocolate into a Halve the cherries and break
at least double the size of the bowl and add the butter and the biscuits into small pieces.
loaf tin. Loosely line the tin with syrup. Place the bowl over a pan If you would prefer a smoother
the cling film and then put the of barely simmering water and fridgecake, break the biscuits into
tin to one side. gently melt the contents. even smaller pieces.
190
Desserts
sl
When t he fridgecake has softened, cut it into 10-12 equal ices.
Using oven gloves, remove Spoon the mixture into the Carefully turn the tin upside
the chocolate from the heat, loaf tin and press it down down on a chopping board.
and allow the bowl to cool with the back of a spoon. Loosely Remove the tin and unwrap the
slightly. Stir in the remaining cover with the extra cling film cling film. Leave the fridgecake
ingredients until coated. and chill for 2 hours, to set. to soften for a few minutes.
191
. Preparation 40 mins . Cooking 5 mins . Chilling 21/2-31/2 h . Serves 8-10
Mandarin Cheesecake
This scrumptious cheesecake looks amazing but Tasty
is simple to make. The filling is a mixture of Twist s
cream cheese, condensed milk, and lemon juice Other tinned fruits would
taste great in this recipe. Try
and the base is just made of crushed biscuits and cherries, peaches, pineapple,
or a combination of your
a little melted butter. Best of all, this cheesecake favourite fruits.
does not need any baking, just chilling.
Ingredients lemons Equipment

. 200g (7oz) . 300g (10oz) sweetened .. plast ic food bag .. dessert spoon
. digest ive biscuits

75g (2 1/ 2 oz) . condensed milk
5tbsp of fresh .. rolling pin
medium saucepan .. mixing bowl
. unsalted butter
200g (7oz) cream . lemon juice
300g (10oz) t in . wooden spoon
flan t in (20cm/8in, .. balloon whisk
colander
cheese, at room
temperature
digest ive biscuits
mandarin segments
in natural juice
mandarin segments
.
loose bottomed
and fluted)
baking t ray
. chopping board
knife
knife
Break up the biscuits and put Gently melt the butter in a Put the flan tin on a baking
them into a food bag. Push saucepan, over a low heat. tray and tip the biscuit mixture
the air out and seal. Crush the Turn off the heat and stir in the in. Spread the mixture out with the
biscuits with a rolling pin until crushed biscuits until they are back of a spoon until it evenly
they are like fine breadcrumbs. completely coated with butter. covers the base and sides.
192
Desserts
Tasty
Twist s
For a really
naughty-but-nice dessert,
sprinkle some grated
chocolate on top of the
cheesecake.
Chill the biscuit base for 30 Thoroughly drain the Pour the filling mixture over
minutes. Beat the cream cheese mandarin segments. Roughly the base. Use a spatula to
and then add the condensed milk chop them into smaller pieces spread the mixture and smooth
and lemon juice. Whisk them all and then scatter them over the the top. Chill for 2–3 hours or
together, until smooth. chilled biscuit base. overnight, to set.
193
. Preparation 10 mins . Setting 2 hours . Serves 8
Raspberry Cheesecake
This fruity cheesecake is so simple to
make. The jelly adds flavour and also
sets the cheesecake.
che esecake is hea

l ici o us, t his venl
de y to
y, and ea
eam
t.
cr
t,
h
Lig
194
Desserts
Ingredients Equipment rolling pin
.. 75g (3oz) unsalted butter

..
raspberries
. 20cm (8in) round
.
150g (5 1/ 2 oz) digest ive
biscuits
100g (3 1/ 2 oz) raspberries
a few raspberries .. loose-bottomed sandwich t in
baking paper
.
135g (5oz) pack of raspberry
flavour jelly
for decorat ion
.. food bag
rolling pin
.
200ml (7floz) evaporated
milk, chilled .. saucepan
3 metal spoons
200g (7oz) soft
cream cheese
milk
.. heatproof jug
large bowl
elect ric whisk heatproof
jug
Line the base of a 20cm Place the biscuits in a Melt the butter in a
(8in) round loose-bottomed food bag and crush with saucepan and stir in the
sandwich tin with baking paper. a rolling pin (or you can do this crushed biscuits. Press into the
in a food processor). tin and chill.
Break the jelly into pieces. In a large bowl, whisk the Roughly chop the raspberries
Then, in a heatproof jug, milk until light and fluffy and stir into the mixture.
1
put the jelly in 100ml (3 ⁄2floz) and doubled in volume. Whisk in Pour over the biscuit base and
boiling water, stir until dissolved. the cream cheese, until the mixture leave to chill for 2 hours. Serve
is smooth. Whisk in the jelly. decorated with extra raspberries.
195
. Preparation 40-45 mins . Cooking 2 hours . Makes 12
Tropical Fruit Meringues

Here’s a handy tip – egg whites are easier to whisk
when they are at room temperature. You should also
use a clean, grease-free glass bowl
when making meringues and
ensure that the whites are
completely free from
any yolk.
Tasty
Twist s
You can use any of your
favourite fruits in the salad –
apple, peach, or banana
would all taste great.
Add s ome meringue pieces in step 6 o

ft he Fr u it Rip ple (p.206-207).
eggs caster sugar baking sheet

Ingredients for 12 meringues:
.. .. 1 kiwi fruit
.. baking sheet
.
2 eggs
125g (4oz) caster sugar .. 30ml (2tbsp) fresh orange juice
1 small mango
.. non-st ick baking sheet
large bowl
1 pinch of salt
.. 10 green grapes (halved)
10 red grapes (halved)
.. tablespoon .
elect ric whisk
mixing bowl
For the fruit salad:
. 1
/ 2 small melon (quartered
1
/ 2 small pineapple
.. metal mixing spoon
2 dessert spoons
and deseeded)
small melon
grapes
small pineapple
.. chopping board
sharp knife
oven gloves
mixing bowl
196
Desserts
Helpful
Hint s
Cooked meringues
will be dry and should
peel off the baking
parchment very easily.
Preheat the oven to 110°C Whisk the egg whites and

(225°F/Gas 1⁄2) and line a salt in a large bowl, until they
baking sheet with non-stick form stiff peaks. Whisk 75g
parchment. Separate the egg (5tbsp) of the sugar into the
whites from the yolks. mixture, 15g (1tbsp) at a time.
Make sure the egg whites Using 2 dessert spoons,

are stiff before adding each put 12 spoonfuls of the
tablespoon of sugar. Fold the meringue onto the baking sheet
remaining sugar into the and bake on the bottom shelf of
mixture, using a metal spoon. the oven for 2 hours.
Carefully slice the mango in Slice the pineapple and kiwi Cut the kiwi into slices and
half, around the stone. Slice in the same way – first slice the pineapple into cubes.
the skin from the melon. Scoop off the base and then the skin, Mix all the fruit together and stir
out the mango and melon flesh working downwards. Remove the in the orange juice. Chill until
and cut them into cubes. core from the pineapple. the meringues are ready.
197
. Preparation 20 mins . Freezing 5 hours . Serves 4
Blueberry Ice Cream

This ice cream is so simple to make! Just
mix all the prepared ingredients together
and freeze.
!
dt reat
t icate
a s ophis
r
afers fo
e n w
v e b et we
d se r
s an
re ct angle
ut into
C
198
Desserts
Ingredients Equipment wooden
. 300g (10 1 / 2 oz) .. saucepan

spoon
.. fresh blueberries
30ml (2tbsp) caster sugar
blueberries
.. wooden spoon
bowl
.. grated zest and juice 1 unwaxed lemon

300ml ( 1 / 2 pt) double cream .. 2 spoons
fine sieve
.
500g (1lb 2oz) natural
bio milk yogurt
lemon
. large mixing bowl
elect ric or
30ml (2tbsp) icing sugar
natural yogurt
.. hand whisk
freezerproof container
fork bowl
Serving
Tip
Place in the fridge
for 15 minutes before serving
to soften slightly.
Place the blueberries in a pan Remove from the heat and
with the caster sugar and press through a fine sieve
lemon zest and juice. Bring to into a bowl, to make a glossy
the boil, then simmer for 4 to purple coulis. Leave to cool.
Place the cream in a large Using a metal spoon, fold in Transfer to a freezerproof
bowl and with an electric or the yogurt and icing sugar container with a lid. Place in
hand whisk, lightly whip until until well combined and smooth, freezer for 4 to 5 hours until frozen.
just starting to thicken. then stir in the blueberry coulis. Remove every hour and break up
the ice crystals with a fork.
199
Banana Fritters
These bananas are cooked in a light batter, coated
with sesame seeds and served with a delicious warm
fudge sauce. For extra indulgence add a scoop of
vanilla ice cream.
bananas
. 4 bananas, peeled and . golden syrup
15ml (1tbsp) golden syrup .. large saucepan
.
each cut into 4 pieces
sunflower oil for frying Batter:
.. .. wooden spoon
large bowl
Fudge sauce:
.. ..
125g (4oz) self-raising flour
.. large metal spoon
teaspoon
150g (5 1/ 2 oz) light soft
175ml (6floz) milk
60ml (4tbsp)
. slotted spoon
kitchen paper
.
brown sugar
150ml ( 1 / 4pt) single cream
sesame seeds
milk wooden spoon
Place all the fudge sauce Leave in the pan to cool Mix all the batter ingredients
ingredients in a pan and cook slightly. Meanwhile, heat a together in a large bowl,
1
gently for 2 to 3 minutes. Stirring pan ⁄3 of the volume full of oil, reserving 30ml (2tbsp) of the
continuously, bring to the boil for until a piece of bread goes golden sesame seeds. Add the bananas
3 minutes, until thickened. brown when dropped in. and turn to coat in the batter.
200
Desserts
Helpful
Hint
Eat these as soon as they are
cooked as the batter
Using a slotted spoon, and Fry the banana in batches, will become soggy if
holding over the bowl, in the oil for 3 to 4 minutes you leavae them.
remove the bananas, then until golden brown. Remove and
sprinkle with some of the drain on kitchen paper. Serve
reserved sesame seeds. immediately with the
fudge sauce.
These banana fritters are a

quick and delicious dessert.
201
Strawberry Meringues
These delicious pretty meringues are crisp
on the outside and soft in the middle.
Fill with lightly whipped cream Helpful
and sliced strawberries. Hint s
You can make vanilla sugar by
leaving a vanilla pod in a
jar of sugar.
o 2 day s.
Unfilled me
ringues can be kept in an airt ight container for up t
202
Desserts
Ingredients eggs Equipment

.. 2 large egg whites .. 2 large baking sheets
large
mixing
bowl
.. 100g (3 1 / 2 oz) caster sugar

150ml ( 1 / 4pt) double cream .. baking paper
large mixing bowl
. 15ml (1tbsp) vanilla sugar

12 small st rawberries (sliced) caster
sugar
.. elect ric whisk
tablespoon
teaspoon
st rawberries baking sheet
Preheat the oven to 110°C, Place the egg whites into a Add the sugar a tablespoon
225°F, gas mark 1⁄4. Lightly large, spotlessly clean mixing at a time, whisking well after
grease 2 large baking sheets and bowl and whisk them until they each addition, until the mixture is
line with baking paper. form stiff peaks. smooth, thick and glossy.
Place heaped teaspoons of Bake in a preheated oven for Spread some cream on the
the mixture, spaced a little one hour, or until they peel flat side of a meringue, put
apart, onto the prepared baking away from the baking paper. some strawberries on top, spread
sheets, until you have 30 Leave to cool. Whisk the vanilla some cream on another meringue
meringues. Flatten slightly. sugar into the cream until thick. and sandwich together.
203
Apple Crumble Sundae

Layers of apple, crunchy crumble, toffee sauce and
ice cream are layered up in tall glasses to
make a delicious sundae,
which is a variation on
an old favourite.
Helpful
Hint s
Use good quality vanilla ice
cream – your sundaes won’t be
as delicious if you don’t!
Serve these sundaes in traditional

sundae glasses for a retro feel.
204
Desserts
Ingredients cooking lemon Equipment

Crumble mixture:
.. ..
apples
cored, and chopped .. medium bowl
.
100g (3 1 / 2 oz) plain flour
50g (2oz) butter (diced)
.
juice 1/ 2 lemon .. baking t ray
baking paper
bowl
50g (2oz) demerara sugar

Apple compote:
90ml (8tbsp) cold fudge sauce
(see page 200) or ready made .. medium saucepan
wooden spoon
. 3 cooking apples, peeled, .

toffee sauce
8 scoops vanilla ice cream
fork
wooden
spoon
Place the flour and butter in Preheat the oven to 200ºC, Meanwhile, place the apples,
a bowl and rub them together 400ºF, gas mark 6. Line a sugar and lemon juice in a
with your fingertips until the baking tray with baking paper, medium pan. Cover and cook
mixture resembles fine and pour the mixture on top. over a gentle heat for 12 to 15
breadcrumbs. Stir in the sugar. Cook for 8 to 10 minutes minutes, stirring occasionally.
until golden.
Tasty
Twist s
Serve warm with ice
cream to get a deliciously
different dessert!
Leave the apple compote to Layer each sundae glass with

cool with the lid off. Using apple compote, crumble, ice
your fingers or a fork, break up cream and toffee sauce and serve
the cooled crumble topping. with long spoons.
205
Summer Fruit Ripple

This creamy, light dessert looks great and
tastes delicious! Although this recipe suggests Tasty
fresh fruit, frozen fruit would be fine but you Twist s
Try using tinned fruit such
must thaw it completely before you begin. as mangoes and peaches but
remember to set some fruit
On a hot summer’s day, you can freeze the aside for decoration.
finished ripple for at least 4 hours, to make

a super-cool treat.
st rawberries
. 250g (8oz) . 275ml (9fl oz) .. chopping board .. balloon whisk
. ripe st rawberries
125g (4oz) . double cream
2tbsp of clear .. sharp knife
food processor
.
metal mixing
spoon
. ripe raspberries
125g (4oz) . runny honey
275ml (9fl oz) .. sieve
2 mixing bowls
rubber spoon
spatula
. ripe blueberries
4tbsp of fresh
orange juice
. natural yoghurt
2tbsp of icing
sugar (sieved) blueberries
. wooden spoon
dessert spoon wooden spoon
Wash all the fruit and put a Place the orange juice, icing Sieve the blended fruit into
handful to one side. (They will sugar, and half of the fruit a mixing bowl to separate
be used to decorate the finished into the processor. Put the lid on the seeds and fruit pulp. Use a
dessert.) Hull the strawberries securely and blend to make a wooden spoon to press the
and cut them into quarters. smooth purée. liquid through.
206
Main Meals
don’t have a food pro n step 2.
If you cessor ru it i
use a m
asher to crush t he f
Serving
Tip
To serve, place the fruit
set aside in step 1 on top
of the rippled mixture in
the serving glasses.
Carefully stir the rest of the Lightly whip the cream in Fold the yoghurt, honey, and
strawberries, blueberries, and the large bowl. When it is half of the fruit mixture into
raspberries into the fruit purée ready, it will stand up in soft the cream. Layer the marbled
with a metal spoon (excluding peaks. (You can use an electric cream mixture with the rest of the
the fruits set aside in step 1!) whisk here, if you have one.) fruit mixture, in serving glasses.
207
. Preparation 3 hours . Cooking 25 mins . Makes 25
Fondant Fancies
These gorgeous cakes take a while to prepare
but are well worth the effort.
ou come
You whe n y to d
e ecor
c an be e at iv ate
really cr t hes
e cak
es!
208
Desserts
Ingredients
.
Cake: ..
Filling and icing:
Equipment
.. 2 bowls .. bread knife
..
or margarine (softened) ..
175g (6oz) icing sugar (sifted)
90 to 120ml (6 to 8tbsp) water . 2 spoons
20cm (8in) .. cling film
rolling pin
..
grated zest 1 lemon ..
15ml (1tbsp) milk
15ml(1tbsp) apricot jam .. square t in
baking paper
fork
4 medium eggs, beaten

200g (7oz) self-raising
flour
..
100g (3 1 / 2 oz) marzipan
1kg (2lb 4oz) icing sugar
2-3 drops pink food colouring
. elect ric whisk
palette knife palette knife
self-raising flour lemon
Preheat the oven to 180ºC, Whisk in the eggs a little at a Bake for 20 to 25 minutes. Cool
350ºF, gas mark 4. Grease and time, adding a little flour to in the tin. Turn out and with a
line the cake tin. Cream together prevent the mixture curdling. Fold bread knife remove the top layer of
the butter, sugar and lemon zest. in the rest of the flour. Spoon the cake, to make it even then cut
into the tin and smooth the top. the cake in half horizontally.
Cream together the butter Warm the apricot jam and Mix the fondant icing sugar
and icing sugar, then add spread over the top. Roll out and water until smooth.
the milk and spread over one half the marzipan to a 20cm (8in) Add the pink colouring. Holding
of the cake. Sandwich together. square and place on top of the over the bowl, drizzle over each
Wrap in cling film and chill for cake. Cut the cake into 25 cubes. cube and decorate as desired.
at least 2 hours. Leave to set.
209
Cupcakes
These cakes are easy
Cook these pretty a
make, and even qu nd quick t
icker t
cakes and decorate o eat o
!
with pastel colour
icings, sweets
or crystallised
flowers. Stack
in a tower as
an alternative
way to celebrate
a birthday party
or get-together.
Helpful
Hint
These cakes can be
made the day before and
stored in an airtight
container.
210
Desserts
Ingredients Icing and decoration: Equipment

Cakes:
. .. 225g (8oz) icing sugar, sifted .. 2 x12 bun t ins
..
1
150g (5 / 2 oz) unsalted
butter, softened
..
30 to 45ml (2 to 3tbsp)
hot water .. 20 paper cases
2 mixing bowls
bun t in
..
150g (5 1/ 2 oz) caster sugar
150g (51/2oz) self-raising flour
3 different food colourings
Edible crystallised flowers, .. wooden spoon
2 metal spoons
3 medium eggs, whisked
2.5ml ( 1/ 2 tsp) vanilla ext ract
sugar st rands, hundreds and
thousands, or sweets .. cooling rack
knife
3 small mixing
sugar eggs bowls mixing bowl
Line 2 x 12 bun tins with 20 Place the butter, sugar, self- Divide between the paper
paper cases. Preheat the oven raising flour, eggs, and vanilla cases. Bake for 15 minutes
to 180ºC, 350ºF, gas mark 4. extract in a bowl and beat with a until golden and just firm. Cool
wooden spoon until pale in the tin for 5 minutes, then
and creamy. transfer to a cooling rack to cool.
Trim any pointed tops to Place the icing in a large Transfer the icing mixture to
make a flat surface. bowl, gradually beat in 3 individual bowls and add a
sufficient water to give a smooth few drops of food colouring to
thick icing, which coats the back each. Spoon onto the cakes and
of a spoon. top with decorations. Allow to set.
211
Baking
216 Sticky Date Muffins
218 Crunchy Muffins
220 Mini Muffins
222 Fruity Flapjacks
224 Passion Cake
226 Fruit & Nut Cookies
228 Orange Crunch Cookies
230 Banocolate Cookies
232 Strawberry Shortbreads
234 Caramel Shortbread
236 Cherry and Apple Pies
238 Banana and Pineapple Cake
240 Chocolate Cake
242 Gingerbread House
246 Chocolate Brownies
248 Honemade Bread
248 Raisin Soda Bread
250 Sunflower Seed Rolls
252 Naan Bread
Apple Flapjacks
Gas 4). Over a low heat, melt 125g
(4½oz) butter with 150g (5½oz)
Baking
soft brown sugar and 3 tbsp golden
syrup. Add 250g (8oz) porridge
Shop-bought cakes and biscuits are
oats, 1 apple (cored and grated), and usually high in sugar and fat. Many of
2 tbsp sunflower seeds into a mixing
bowl and stir in the butter mixture. the recipes in this section contain fruit
Pour it into a greased 20cm (8in) whose natural sweetness helps to reduce
square cake tin and bake in an oven
for 20–25 minutes. Leave to cool the amount of refined sugar needed, as
and then cut into squares.
well as adding vitamins. Nutritious
wholemeal flour is also used to add
extra fibre and B vitamins. Here are a
few suggestions to get you started.
Apple Tart
(350°F/Gas 4). Cut out
10cm (4in) circles of ready-
rolled puff pastry. Arrange
thinly sliced apples over the
top, leaving a 1cm (½in) gap
around the edge. Gently
score the pastry around the
fruit. Melt a littles jam or
honey in a small pan and
brush it over the top of the
apples. Place on a baking
sheet and bake for 20–25
minutes, or until the pastry
becomes golden.
Oaty Bread
Carbohydrate foods, such as oats, help to boost serotonin
levels in the brain which make us feel happy. Here’s how
to adapt the roll recipe on p.250–251 to make a loaf of
bread: Replace 50g (12oz) of the wholemeal bread flour
with 50g (12oz) oats in step 2. In step 6
make 1 large loaf instead of 10 rolls
and sprinkle the loaf with oats
before baking it in step 7.
214
Savoury Scones
Gas 7). Sieve 110g (4oz) each of
wholemeal and white self-raising
flour and ½ tsp salt into a bowl.
Rub in 50g (2oz) butter until the
mixture looks like breadcrumbs.
Make a well in the centre and pour
in 150ml (5fl oz) milk. (If you like
add 50g/2oz of cheese, sun dried
Open Sandwich
Bread does not have to be
tomatoes, or ham.) Mix together to
made with wheat flour –
form a sticky dough and turn out
you could use spelt flour,
onto a floured surface. Knead
rye, corn flour, and
lightly until the dough is smooth
buckwheat. Try an open
and shape it into a circle about
sandwich with a new type
2.5cm (1in) thick. Cut into smaller
of bread. Experiment with
circles and brush the tops with
toppings such as lettuce,
milk. Place on a greased baking
cottage cheese, and ham.
sheet and bake for about 20 mins.
Fruity Muffins
Fresh and dried fruit add both sweetness
and vitamins to your baking. On p.216–
217 you could stir
125g (4oz) of your
favourite fruits such
as apples, bananas,
apricots, or blueberries Flatbread
and raspberries into This flatbread makes a great
the mixture in step 4, sandwich wrap. Put 175g (6oz)
instead of the dates. wholemeal self-raising flour and
½ tsp salt into a bowl. Stir in
1 tbsp vegetable oil and 120ml (4fl
Seed Rolls oz) water to make a soft dough.
Nut and seeds give breads, biscuits, Knead on a lightly floured surface
and cakes a delicious taste and texture. and put the dough into a lightly
as well as adding oiled bowl. Cover with cling film
important nutrients. For and leave for 1 hour. Then, divide
example in step 3 of the dough into 8 pieces and roll
the roll recipe on each one into circles, about 2mm
p.250–251, you could (1⁄12in) thick. Heat a lightly oiled,
add 5 tbsp of chopped non-stick frying pan and cook for
nuts and seeds instead about 1½ minutes on each side,
of sprinkling sunflower until golden and puffy.
seeds on the top.
215
Sticky Date Muffins

These muffins taste light and luscious! Did you kno w?
Dates are the fruit of the date
The secret to good muffins is to not over- palm tree, which can grow up
to 25 metres (82 feet) tall.
beat the batter otherwise they will be heavy Egypt is the world’s
largest producer
and dense. For the perfect muffins give the
mixture a gentle stir with a wooden spoon
until the flour just disappears.
caster sugar
. 200g (7oz) white or .. 1 tbsp orange juice egg .. large muffin t in
..
wholemeal plain flour
1 tbsp baking powder . 175ml (6fl oz) milk
1 large egg (lightly .. sieve
large mixing bowl blender
..
1 tsp ground cinnamon . beaten)
140g (5oz) butter .. wooden spoon
1
. / 2 tsp salt
125g (4oz) ready-to-eat .. jug .
small saucepan
fork
dried chopped dates ground
cinnamon
wholemeal flour
. wire rack
paper cases
large
muffin t in
Preheat the oven to 200°C Stir the sugar, cinnamon, and Melt the butter in a saucepan
(400°F/Gas 6). Line the salt into the flour and baking over a low heat. Pour the
muffin tin with the paper cases. powder. Put the dates and orange milk into a jug and add the egg,
Sift the flour and baking juice in a blender and whiz until melted butter, and date purée.
powder into a bowl. they form a smooth purée. Beat together lightly with a fork.
216
Baking
Tasty
Twist s
Fresh fruit such as
blueberries, raspberries, and
strawberries make a delicious
alternative to the puréed dates.
Alternatively, try other dried
fruits such as raisins, cherries,
apricots, cranberries,
or prunes.
Food Facts
Dates are one of the
oldest cult ivated fruits
in the world and have
been around since about
6000 BCE. They are soft
and tasty and a natural
sweetener. Dates are also
a good source of iron, fibre,
and potassium as well as
being low in fat.
Pour the date mixture into Spoon the mixture into the
the flour mixture. Fold the paper cases until it is almost
ingredients together gently and to the top. Bake for 20 minutes dates
evenly with a wooden spoon until until risen and golden. Transfer
the flour is just mixed in. the muffins to a wire rack to cool.
217
. Preparation 30-35 mins . Cooking 25 mins . Makes 12
Crunchy Muffins
Tasty
The secret of delicious, light muffins
Twist s
is not to over-mix the cake batter. Frozen raspberries would be
fine for this recipe, as long as you
A few lumps don’t matter – if the thaw them completely. Try using
batter is over-mixed, the muffins other fresh or frozen fruits, such
as strawberries, blueberries, or
will have a heavy, dense texture. blackberries. Nuts, dried fruits,
or chocolate chips would
also taste great!
chopped white
.. 300g (10oz) plain flour .. chocolate
275ml (9fl oz) milk .. sieve . 12-hole muffin
.. 1tbsp of baking powder

1
/ 2 tsp of salt
.
125g (4 oz) fresh
raspberries .. mixing bowl
wooden spoon .. t ray
tablespoon
..
125g (4oz) granulated
sugar
.
150g (5oz) white
chocolate (chopped) .. jug
whisk .. teaspoon
oven gloves
1 egg
2tbsp of corn oil
or sunflower oil egg
90g (3oz) crunchy
oat cereal
raspberries
. metal mixing spoon
12 paper muffin
cases
cooling rack
wooden spoon
Preheat the oven to 200°C Crack the egg into a jug and Fold the egg mixture into the
(400°F/Gas 6). Sieve the plain add the oil. Beat the egg and flour mixture. The mixture
flour, baking powder, and salt oil together until they are light will be lumpy but no flour should
into a mixing bowl and then stir and fluffy. Add the milk and be visible. Then fold in the
in the sugar. then whisk the mixture. chocolate and raspberries.
218
Baking
rry if t he raspber
Don’t wo ries bre l st ill taste delicious!
ak up in st ins wil
ep 3. The muff
Put the muffin cases into the Sprinkle some of the Remove the muffins from
muffin tray and spoon the crunchy oat cereal on top the oven and allow them to
mixture into them. The easiest of each muffin. Bake the muffins cool in the muffin tray before
way is with a dessert spoon and for 25 minutes, or until risen placing them on a wire rack.
the back of a teaspoon. and golden. Then you can help yourself !
219
Mini Muffins
These bite-sized treats are bursting
with fruitiness. You will need to cook
them in two batches.
e at!
i ns a r e a per fec t teatime tr
f
These scrumptious muf
220
Baking
.. 280g (10oz) plain flour . 2 bananas, roughly .. 2 x 12 mini muffin t rays
..
15ml (1tbsp) baking
powder .. chopped
240ml (8floz) milk .. sieve
2 mixing bowls
2.5ml ( 1/ 2 tsp) salt
125g (4oz) caster . 85g (3oz) melted butter
200g (7oz) blueberries .. fork
jug
. sugar
1 large egg
blueberries
. metal spoon
whisk
sieve measuring jug
Preheat the oven to 200ºC, In a large bowl, sift together In a small bowl, mash the
400ºF, gas mark 6. Line flour, baking powder and salt. bananas with a fork.
2 x 12 mini muffin trays with Stir in the sugar.
paper cases.
In a jug, whisk together the Add all the wet ingredients Spoon into the cases and bake
egg, milk and butter, then to the dry. Stir to just for 10 to 12 minutes or until
add to the mashed banana, combine, then fold in the lightly browned. Refill the muffin
stirring to combine. blueberries. tins with paper cases and repeat
with the remaining mixture.
221
. Preparation 15 mins . Cooking 30 mins . Makes 12-16 squares
Fruity Flapjacks
Did you kno w?
Traditional flapjacks are healthier than many In the US the word “flapjack”
other desserts because of the oats. refers to a pancake! No one is really
sure where the word originates
These ones are even better from although it does appear in
Shakespeare’s play Pericles in
for you because of the early 17th century.
the fruity layer

in the middle.
. 225g (8oz) ready-to-eat .. 1
/ 2 tsp salt .. scissors
palette knife
.. dried apricots
2 tbsp water . 200g (7oz) unsalted butter
110g (4oz) muscovado .. food processor or blender
tablespoon
.
285g (10 oz) wholemeal
flour . sugar
2 tbsp golden syrup .. large mixing bowl
wooden spoon square
cake t in
150g (5 1/ 2 oz) porridge
oats
unsalted
.. medium saucepan
18cm (7in) square cake t in
muscovado sugar
butter golden
syrup . baking paper
palette knife
scissors
222
Baking
Food Facts
Both oats and
dried apricots
are high in
soluble fibre,
oats
which helps to
Preheat the oven to 200°C Process the apricots until control blood sugar levels
they are a purée. Set aside. and keep energy levels
(400°F/Gas 6). Grease and
steady. Dried apricots
line the bottom of the cake tin Put the flour, oats, and salt in a are also a good source of
with baking paper. Add the mixing bowl and stir with a stamina-boosting
apricots and water to a blender. wooden spoon until combined. iron.
dried apricots
Tasty
Twists
You could use fresh
fruit purée instead of
Melt the butter, sugar, and Pour the butter mixture into dried. Raspberries, plums,
syrup in a saucepan over the mixing bowl containing blueberries, or blackberries
a low heat. Stir the mixture the flour, oats, and sugar. Stir would all taste great.
occasionally until the butter until everything is combined in
has completely melted. a sticky, oaty mixture.
Press half of the mixture Press the rest of the oaty Remove from the oven and
into the bottom of the cake mixture over the apricot leave to cool for 5 minutes.
tin and smooth it to make an an purée until it is covered. Bake Divide the flapjack into squares
even layer. Carefully spread the for 25–30 minutes or until the and leave it to cool completely
apricot purée over the oaty layer. flapjack is golden on top. in the tin before turning it out.
223
. Preparation 20 mins . Cooking 50 mins . Makes 12-16 squares
Passion Cake
With no creaming or
whisking, this is a
deliciously simple
cake recipe.
Carrots give the
cake a light and
moist texture, as
well as providing
essential nutrients.
Helpful
Hint s
To test if the cake is cooked,
insert a metal skewer into its
centre. If it comes out clean,
without cake mixture sticking
to it, the cake is ready to
take out of the oven. o r at e t h e c a k e range peel.
Dec w it h s l i v e r s o f o
self-raising
.. butter (for greasing) . wholemeal flour
250g (9oz) carrots (peeled .. 20cm (8in) square cake t in
.
125g (4 1 / 2 oz) wholemeal
self-raising flour .. and grated)
4 free-range eggs .. baking paper
sieve
..
125g (4 1 / 2 oz) white self-
raising flour . 200ml (7fl oz) sunflower oil
125g (4 1 / 2 oz) reduced-fat .. large mixing bowl
wooden spoon
measuring jug
2 tsp ground mixed spice

250g (9oz) light
muscovado sugar
.. cream cheese
1 tsp vanilla ext ract
5 tbsp unrefined icing sugar
.. measuring jug
skewer sieve
free-range eggs palette knife
224
Baking
Preheat the oven to 180°C Sift both types of flour into

(350°F/Gas 4). Lightly grease a bowl, adding any bran left
a 20cm (8in) square cake tin and in the sieve. Stir in the mixed
then carefully line the base with spice, sugar, and carrots until
baking paper. they are thoroughly combined.
Food Facts
Not all fats are bad.
Vegetable oil is a type of
unsaturated fat which is
a good source of energy
and helps your body
to absorb some
Crack the eggs into a jug. Add the oil and then stir vitamins.
Use a fork to lightly beat until all the ingredients are
them together. Then pour the mixed together. Pour the mixture vegetable oil
eggs into the bowl with the into the tin and smooth the top
flour mixture. with the back of a spoon.
Bake the cake for 50 minutes Carefully turn the cake out Stir in the vanilla extract.
until it is risen and golden. on to a cooling rack. Put the Put the icing in the fridge
Remove it from the oven and cream cheese and icing into a for 15 minutes to harden slightly.
leave to cool in the tin for 10 bowl and beat together until Spead the icing over the cake
minutes before turning it out. smooth and creamy. and smooth using a palette knife.
225
Preparation 15 mins Cooking 15 mins Makes 10
Fruit & Nut Cookies

These yummy cookies are full of
energy-boosting ingredients such
as oats, dried fruit, and nuts.
They are much healthier
than shop-bought ones
and taste better too!
Nut allergy sufferers

should leave out the nuts.
The recipe will work
just as well without
them.
cranberries
. 75g (2 3/ 4 oz) dried . 125g (4 1 / 2 oz) .. 2 baking trays
. apricots
100g (3 1/ 2 oz) plain flour, . unsalted butter
75g (2 3/ 4 oz) soft light .. scissors
mixing bowl
.. wholemeal or white
60g (2oz) whole porridge oats . brown sugar
2 tbsp runny honey .. wooden spoon
sharp knife
50g (1 3/ 4 oz) chopped
hazelnuts (optional)
apricots honey
raisins
.. small saucepan
dessert spoon
cooling rack scissors
226
Baking
Preheat the oven to 180°C Add the flour, oats, and Add the sugar and honey to
(350°F/Gas 4) and lightly hazelnuts to the bowl. Mix the saucepan. Heat them
grease 2 baking trays with butter. together with a wooden spoon. over a low heat. Stir gently with
Cut the apricots into small pieces Cut the butter into small chunks a wooden spoon, until the butter
and put them in a mixing bowl. and put into a saucepan. and sugar have melted.
Tasty
Twist s
Chopped dried cherries, raisins
cranberries, peaches, or dates can
be used instead of apricots and
any other nuts, such as walnuts,
Add the butter mixture to Flatten the cookies a little so can be used instead of
the bowl and mix. Put 5 they are about 5cm (2 in) hazelnuts.
dessert spoonfuls of the cookie diameter and 1cm (½ in) thick.
dough onto each baking tray, Bake for 15 minutes or until they
leaving space between each one. are light golden.
Food Facts
Flour is made by grinding grain, usually wheat.
Wholemeal flour is made from the whole wheat
grain with nothing added or taken away.
It is higher in fibre and B vitamins than white
flour, which is refined and processed unt il only
about 75% of the grain is left. B vitamins are
Remove the trays from the essent ial for producing energy, while fibre helps wheat
your digest ive system work more efficiently.
oven and leave the cookies to
cool slightly. Then transfer the
cookies to a cooling rack to cool
and become crisp.
227
. Preparation 15 mins . Cooking 7-9 mins . Chilling 11/2 hours . Makes 20-24
Orange Crunch Cookies

These tangy biscuits just melt in your mouth!
They can be served with icing
for a tasty treat or plain for
a simple homemade biscuit.
Tasty
Twist s
When slicing the dough in
step 5, turn the log 90° after
each slice to produce evenly-
shaped biscuits. If the dough
breaks, you can just
re-shape it. If you don’ t have a piping bag, use a s poon t o drizzle t he icing.
Equipment
Ingredients
. 125g
self-raising
( 4oz ) self-raising flour
.. 1
icing sugar
/ 2 egg yolk ( beaten )

15ml ( 1tbsp ) clear runny
.. .
sieve table knife
. flour
60g ( 2oz ) unsalted butter . honey
5g (1tsp) orange zest
.. .
2 mixing bowls
cling film knife
. (diced) + ext ra for greasing

60g ( 2oz ) soft dark
For the icing
. ..
2 baking sheets
cooling rack
brown sugar
orange zest
.
225g (7 1 / 2 oz) icing sugar
(sieved)
45ml (3tbsp) fresh
..
wooden spoon
oven glove
piping bag and nozzle or
brown
sugar orange juice teaspoon
228
Baking
Preheat the oven to 180°C Using a table knife, stir the

(350°F/Gas 4). Sieve the flour sugar, orange zest, honey, and
into a bowl and rub the butter egg into the flour and butter,
into the flour, until you have a until the mixture starts to come
breadcrumb texture. together in lumps.
Tasty
Twist s
Try using 5g (1tsp) lemon
zest or ground ginger instead
of orange zest in step 2 and use Use your hands to bring the Roll the dough into a log,
45ml (3tbsp) water instead of lumps together to form a about 5cm (2in) in diameter
orange juice to make the smooth ball of dough. Briefly and 10cm (4in) long. Wrap the
icing in step 6. knead the dough and then lightly log in cling film and chill it for
flour the work surface. 1 hour 30 minutes, or until firm.
Lightly grease 2 baking Carefully remove the biscuits Carefully transfer the biscuits
sheets with butter. Slice the from the oven and allow to to a cooling rack. Put the
log into 20–24 thin discs and set and cool. Beat the icing sugar icing into a piping bag and then
place the biscuits on the baking and orange juice together in a drizzle it over the cool biscuits in
sheets. Bake for 7–9 minutes. bowl, to form a smooth paste. your favourite patterns.
229
Banocolate Cookies
These banana-flavoured biscuits are combined with chunks
of chocolate. They are best eaten on the day they are made,
but can be stored in an airtight container for up to 2 days.
of ch ocolate such as milk, whi
i ff erent types te, dark
,
d or fla
ng vour
e
usi
Try d.
230
Baking
bananas
.. 1 large ripe banana . 2.5ml ( 1 / 2 tsp) baking .. 2 baking sheets
.
100g (3 1/ 2 oz) unsalted
butter, cut into pieces . powder
50g (2oz) whole porridge .. knife
food processor
..
100g (3 1/ 2 oz) soft light
brown sugar
1 medium egg, beaten
. oats
100g (3 1/ 2 oz) plain
chocolate, broken into
.. mixing bowl
metal spoon
cooling rack
100g (3 1/ 2 oz) plain flour small chunks
porridge oats chocolate

mixing bowl
Tasty
Twist s
If you don’t like banana,
leave it out and add 30ml
(2tbsp) of cocoa
powder instead.
Preheat the oven to 180ºC, Add the butter, sugar, and
350ºF, gas mark 4 and grease egg and process until
two baking sheets with butter. smooth. Add the flour, baking
Peel and slice the banana, then powder, and oats and pulse
place in a food processor. until combined.
Transfer the mixture to Drop heaped dessertspoons of

a bowl and stir in the the mixture onto the sheets.
chocolate chunks. Flatten them then bake for 15 to
20 minutes. Cool for 5 minutes,
then transfer to a cooling rack.
231
. Preparation 30 mins . Cooking 20 mins . Chilling 15 mins . Makes 12
Strawberry Shortbreads
These strawberry shortbreads are perfect for
Tasty
afternoon tea. What do you mean, you don’t have
Twists
afternoon tea? Well now you have no excuse! Add a generous dollop of
whipped cream to each biscuit
The shortbread can be stored in an airtight and top with a spoonful
container until you are ready to serve them. of the strawberries.
strawberries
. For the topping: raspberry jam .. mixing bowl
125g ( 4oz ) unsalted butter,
softened + extra for . 250g ( 8oz) strawberries
.. . .
electric whisk
fork sieve
measuring jug
.. greasing
60g ( 2oz ) caster sugar .. ( hulled and quartered )
60g ( 2oz ) raspberry jam

..
cling film rolling pin
. 125g ( 4oz ) plain flour 300ml ( 1 / 2 pt ) double cream
.. .
greaseproof paper
cookie cutter oven gloves
60g ( 2oz ) cornflour
. (whipped)
140g (5oz) butter
large baking tray
unsalted
butter double cream
. .
small saucepan
dessert spoon cooling rack
Preheat the oven to 170˚C Sieve the plain flour and Form the dough into a
(325˚F/Gas 3). Place the cornflour into the creamed smooth, round disc, using
butter and sugar in a bowl and butter. Mix together with a your hands. Wrap the dough in
cream together until light and fork until all the ingredients cling film and leave it to chill in
fluffy using an electric whisk. are combined. the fridge for 15 minutes.
232
Baking
Ex periment wit h dif rent shaped cookie cutters eg. he
fe art s, flo wers, or stars.
Tasty
Twist s
Experiment with other fruit
toppings, such as blueberries,
blackberries, or raspberries.
Or add 5g (1 tsp) of orange
zest to the biscuit mixture
in step 2 and miss out
the topping.
Place the dough between Cut out 12 shortbreads and Warm the jam in a saucepan,
2 pieces of greaseproof paper. place them onto a greased fold in the strawberries,
Roll it out to form a circle which baking tray. (You will need to and leave to cool. Remove the
is about 20cm (8in) in diameter gather and re-roll the dough a shortbread from the oven and
1
and 1cm ( ⁄2in) thick. few times.) Bake for 20 minutes. leave them to set and cool.
233
Caramel Shortbread
Caramel shortbread is also known as millionaires’
shortbread. It is more like a biscuit than a cake and
is definitely for those with a sweet tooth!
..
Base: ..125g (4oz) butter (diced) . 8 x 28cm (7 x 11in)
.
50g (2oz) soft brown sugar
125g (4oz) butter (softened)
.
75g (3oz) soft light
brown sugar .. baking t in
baking paper
150g (5 1/ 2 oz) self- raising
flour
50ml (2tbsp) golden syrup
..
Chocolate topping: .. elect ric whisk
mixing bowl mixing bowl
.
Caramel topping:
397g (14oz) can sweetened
75g (3oz) white chocolate
75g (3oz) plain chocolate .. wooden spoon
saucepan
condensed milk
chocolate self-raising flour
. 2 bowls
metal spoon
saucepan
Preheat the oven to 180ºC, Cream together the butter Press the mixture over the
350ºF, gas mark 4. Grease and and sugar until light and base of the tin and bake for
line a 18 x 28cm (7 x 11in) tin fluffy. Stir in the flour and mix 15 to 20 minutes until golden.
with baking paper. until combined. Leave to cool.
234
Desserts
Place the caramel topping Pour the caramel topping Pour the dark and white
ingredients in a saucepan. over the base. Leave to cool chocolate over the caramel
Place over a low heat until completely. Melt the chocolate in and swirl together with the back
dissolved and bring to the separate bowls over a pan of of a spoon. Leave to set, then cut
boil. Continue to boil, simmering water. into squares.
stirring continuously, for
10 to 12 minutes.
These e?
shortbre
ad bites are lo s c an y o u creat
t s of fun t o make. What pattern
235
Cherry and Apple Pies

Cherries and apples are combined in this variation of
the American classic. This type of pie is called
a free-form pie because it is not
cooked in a dish and the sides of
the pastry are simply gathered
up to encase
the filling.
Helpful
Hint s
Ground almonds, semolina, or
fine polenta help to soak up the
fruit juices and prevent the pastry
from going soggy. Ground almonds
also add extra flavour but nut
allergy sufferers should use
semolina or fine polenta
instead.
Ingredients Filling: Equipment

. 75g (2 1/ 2 oz) unsalted .. 2 tbsp caster sugar
dessert apples
.. 2 large baking sheets
.. butter (plus ext ra to glaze)

2 tbsp caster sugar
..
300g (10 1 / 2 oz) pitted canned
cherries (drained weight) .. baking paper
scissors
cling film
.
1 large egg (lightly
beaten)
2 dessert apples
50g ground almonds, .. mixing bowl
.
220g (7 1/ 2 oz) plain flour
(plus ext ra for dust ing)
semolina, or fine polenta
.. cling film
sieve
1 tbsp water .
Glaze:
1 large egg (lightly beaten)
. vegetable peeler
rolling pin food processor
236
Baking
Did you kno w?

Perhaps rather appropriately,
cherries date back to the Stone
Age. Cherry stones have been
found in many Stone Age
caves in Europe.
Line the baking sheets. Put Add the flour and 1
the butter, 75g (3oz) of the tablespoon of water to the
sugar, and 1 egg into a food processor and whiz until the
processor and process until mixture comes together in a ball.
smooth and creamy. (The pastry will be quite soft.)
Food Facts
Tinned fruit is used in this
recipe because cherries are
seasonal and therefore
only widely available at
cert ian t imes of the year.
Choose fruit t inned in
natural juices rather than
with added sugar or syrup.
Turn the dough out on to a Preheat the oven to 200°C

lightly floured work surface (400°F/Gas 6). While the t inned
and gather it until it forms a pastry is chilling, drain the cherries
smooth ball. Cover with cling cherries in a sieve and mix with
film and chill for 30 minutes. the apples, sugar, and almonds.
Divide the pastry into 6 Brush the pastry with egg Brush the outside of the pies
pieces. On a lightly floured and sprinkle on the almonds. with egg. Place a small piece
surface, roll the pastry into thin Add the fruit leaving a 2.5cm of butter on top of the fruit.
circles about 13cm (5in) in (1in) border. Gently gather the Bake the pies for 25 mins or
diameter. Put on the baking sheet. pastry to make open-topped pies. until the pastry is light golden.
237
. Preparation 25 mins . Cooking 50 mins . Makes 1 loaf
Banana and Pineapple Cake

This rich, moist cake is the tastiest
fruit cake around! It is the perfect
addition to a picnic or school
lunchbox or it makes a
great after-dinner treat.
Did you kno w?

Banana plants have been around
for a long time. One of the first
records dates back to Alexander the
Great’s conquest of India where
he discovered bananas
in 327 BCE!
Ingredients self-raising Equipment

. 125g (4oz) unsalted .
wholemeal flour bananas
50g (2oz) self-raising .. 900g (2lb) loaf t in
scissors
butter, cut into small

pieces (plus ext ra for .. wholemeal flour
1 tsp baking powder .. baking paper
small bowl
. greasing)
5 small bananas (about . pinch of salt
125g( 4oz) unrefined .. fork
scissors
mixing bowl
. 450g/1lb peeled weight)

75g (3oz) ready-to-eat .. caster sugar
2 large free-range eggs ..
sieve
large mixing bowl
. dried pineapple
white flour
50g (2oz) chopped walnuts
(opt ional)
free-range eggs
wooden spoon
loaf t in
238
Baking
Helpful
Hint
If the pineapple is very dry,
it’s best to soak it in hot
water for about 1 hour or
until it is tender.
Preheat the oven to 180°C Put the bananas in a bowl

(350°F/Gas 4). Trace around and mash them with a fork.
the loaf tin onto baking paper Cut the pineapple into very small
and cut it out. Lightly grease the pieces. Set the bananas and
tin with butter and then line. pineapple aside.
Food Facts
Pineapple is great for
sensit ive stomach because
it contains an enzyme
called bromelain which is
ant i-inflammatory. It helps
to reduce swelling and aids
speedy recovery
from surgery.
It also aids
Sift the flour, baking powder, One at a time, crack the digest ion.
and salt into a mixing bowl. eggs into a small bowl.
Stir and then add the butter. Rub Lightly beat the eggs together pineapple
the butter into the flour mixture with a fork until the white and
until it looks like fine breadcrumbs. yolk are mixed together.
Pour the beaten eggs into the Make sure the mixture is Remove from the oven and
mixing bowl, add the sugar, level and then sprinkle over place on a cooling rack for
bananas, and pineapple and mix the walnuts. Cook in the centre 10 minutes. Carefully turn the
together. Pour the cake mixture of the oven for about 50 minutes cooled cake out of the tin, cut
into the prepared cake tin. until risen and golden. into slices, and serve.
239
. Preparation 35-40 mins . Cooking 25-30 mins . Makes 1
Chocolate Cake
When baking a cake make sure
that the oven is at the right
temperature before you put the
cake in. When the cake is in
the oven, don’t open the door
to check on it until the
cooking time has passed,
otherwise it will sink!
Food Facts
The beaten eggs used in step 1
should be at room temperature and
added slowly, otherwise the cake
mixture may curdle. If the mixture
does start to curdle, mix For a flat t
op, p
in a little flour. ut t he second cake on
eggs
upsid e d o w
n!
beaten eggs
.. oil (for greasing) Equipment
Ingredients
. 3 beaten eggs (at room
3tbsp of cocoa powder .. .2 20cm/8in round cake t ins
. temperature)
.
For the topping
100g (3 1 /2 oz) milk cocoa
powder ..small saucepan serving plate
baking parchment
.. (softened)
. chocolate
200ml (7fl oz)
double cream (at room
.. . .
large mixing bowl
elect ric whisk oven gloves
150g (5 oz) self raising

. temperature) plain ..
sieve cooling rack
metal mixing spoon
. flour
1
/2 tsp of baking powder oil
1
100g (3 /2 oz) plain
chocolate
chocolate
.
step palette knife
small mixing bowl
240
Baking
Grease the cake tins and line Preheat the oven to 180°C
the bases. Cream the butter (350°F/Gas 4). Sieve the
and sugar together in a bowl until flour, cocoa powder, and baking
they are light and fluffy. powder into the bowl and fold
Gradually beat in the egg. them into the creamed mixture.
Tasty
Twist s
For a tasty topping, melt 100g
(31 /2 oz) white chocolate (see step
4) and pour it into a wax paper-
lined tray. Leave it to set. Divide the mixture equally Turn the cooked cakes out
Break the set chocolate into small between the two greased and onto a cooling rack. Break
pieces and use it to decorate lined cake tins, smoothing the the plain and milk chocolate into
the top of the cake. tops with a palette knife. Bake a bowl and gently melt them over
for 20–25 minutes or until firm. a pan of simmering water.
Remove the bowl from the Make sure the cakes are Put the other cake on top
pan. Allow the chocolate to completely cool before and spoon over the rest of
cool for 5 minutes and then stir putting on the topping. Put one the topping. Spread it over the
in the cream. Leave the mixture cake on a serving plate and spread top and the sides until the cake is
to thicken for a few minutes. a quarter of the topping over it. evenly coated. Leave to set.
241
. Preparation 1.5 hours . Cooking 12 mins . Serves 10
Gingerbread Tr y
and
maki
ng gingerb
childr
House
r ea v e i
en t o l men
d
i
ny ,
wo house
ou
men .
r
For an extra surprise,
fill the centre of
the house with
more sweets
before attaching
the roof.
242
Baking
Ingredients .. 625g (1 1/2lb) plain flour

10ml (2tsp) bicarbonate
Equipment
. two 18 x 10cm
Dough:
. 250g (9oz) unsalted butter
of soda
For decoration:
(7 x 4in) rectangles
. (softened)
150g (5 1/2oz) soft brown
.. 1 egg white . for the roof
two 15 x 10cm
.. sugar
2 medium eggs, beaten
. 225g (8oz) icing sugar (sifted)
marshmallows, halved, for
(6 x 4in) rectangles
for the sides. Add
. 175ml (6floz) golden syrup

30ml (2tbsp) ground ginger
the roof and sweets of
your choice . windows
two 10cm (4in) squares for
the ends, extending
eggs flour
71/2cm (3in) from the
top edge of the squares to
.. a point. Add a door

food processor
.. cling film
rolling pin
.. baking paper
knife
Place the butter and sugar in a Add the remaining flour and
.. mixing bowl
spoon
cooling rack
food processor and blend until process until the mixture
creamy. Add the eggs, golden forms a ball. Wrap in cling food processor
syrup, ginger, bicarbonate of soda, film and chill for 30 minutes.
and half the flour and process. Meanwhile, cut out the templates.
Preheat the oven to 180ºC, Chill for 10 minutes, then Join the front and sides of
350ºF, gas mark 4. Roll out bake for 12 minutes. the house together with a
the dough between 2 pieces of Leave to cool for 2 minutes, little of the icing and allow to
baking paper to 5mm (1⁄4in) then transfer to a cooling rack. dry. Add the back and roof in the
thick. Use the templates to cut Beat the egg white and icing same way. Decorate with icing
the dough. sugar together. and sweets.
243
. Preparation 20-25 mins . Cooking 25 mins . Makes 12-16
Chocolate Brownies
Here are a few tips on baking brownies – melt the
chocolate gently over a low heat and make sure that the
bowl does not touch the water in the pan. You must fold,
not stir, the mixture in step 5, and you should always line
the tin to prevent the brownies sticking to it.
plain chocolate pecan nuts

Equipment
Ingredients
.. 90g ( 3oz ) plain chocolate . 300g ( 10oz ) soft light
. baking tin
sieve
150g ( 5oz ) unsalted butter

.. brown sugar
2 eggs
.. .(20x15cm or 8x6in)
scissors pencil
.. + ext ra for greasing

125g ( 4oz ) plain flour
15g ( 1/2 oz) cocoa powder
100g (3 1 /2 oz)
chopped pecan
.. .
baking parchment
3 medium bowls sieve
.. 1
/2 tsp of baking powder
nuts (opt ional) eggs
..small saucepan
. 1tsp of vanilla ext ract

1 pinch of salt
brown
sugar .palette knife
oven gloves
wooden
spoon
Preheat the oven to 180˚C Break the chocolate into a Remove the bowl from the
(350˚F/Gas 4). Grease and bowl and add the butter. Melt heat and allow the chocolate
line the base of the baking tin the butter and chocolate over a to cool slightly. Sieve the flour,
with non-stick baking parchment. saucepan of barely simmering cocoa powder, baking powder,
water, stirring occasionally. and salt into a separate bowl.
244
Baking
Tasty
Twist s
If you don’t like nuts or are
allergic to them, you can leave
them out. These brownies
taste just as delicious
without nuts.
In a third bowl, beat the Fold the melted chocolate Spoon the mixture into the
eggs and then add the sugar into the beaten egg mixture. tin, smooth the top with a
and vanilla extract. Stir the Then fold in the flour mixture palette knife, and bake for 25
ingredients together until they and nuts. There should be no minutes. Allow it to cool in the
are just combined. visible flour. tin before cutting into squares.
245
. Preparation 30-35 mins . Cooking 30-35 mins . Rising 21/2 hours . Makes 2 loaves
Homemade Bread
It is simple to create a light,
airy loaf of bread. All you
need are a few basic
ingredients – flour, yeast,
salt, and water. The most
important thing is to learn
special bread-making skills,
such as kneading and
knocking back.
These are all
explained in the
Helpful
glossary on p.298.
Hint s
The dough needs to be
put in a warm, but not hot,
place to rise. Places such as
an airing cupboard or near a
warm oven are perfect!
poppy seeds
Ingredients water
Equipment
. 250ml (8fl oz) flour, plus ext ra
for kneading
.. ramekin wooden
spoon
.. lukewarm water
15g ( 1/2 oz) fresh yeast .. sieve
mixing bowl
.. 1tsp of caster sugar

2tsp of salt .
For the topping:
2tsp of poppy seeds .. 2 loaf t ins (500g/1lb)
wooden spoon
.
1tbsp of olive oil + ext ra
for greasing
450g (14 1/2 oz) st rong
..(opt ional)
1 egg (beaten)
2tsp of sesame
.. large bowl
cling film
bowl
plain white bread olive oil seeds (opt ional) beaten

egg . past ry brush
oven gloves
246
Baking
Helpful
Hint s
If you don’t have fresh yeast,
you can use 7g (1 /3 oz) of easy-
blend dry yeast instead. Miss
out step 1 and stir the dry yeast
and 1tsp of caster sugar into the
sieved flour in step 2. Using your finger, mix Sieve the flour and salt into
3tbsp of the water with the a bowl and stir in the yeast
yeast and sugar. Leave it in a mixture. Stir in the oil and then
warm place for 10 minutes or enough of the remaining water
until it begins to bubble. to make a soft dough.
Lightly flour your hands and Put the dough in a lightly-

the work surface. Knead the greased bowl and cover it
dough for about 10 minutes or with greased cling film. Put it in
until it becomes smooth and a warm place for 1½ hours, until
elastic. (See p.298 for tips.) the dough has doubled in size.
Preheat the oven to 220°C Shape the dough into 2 Glaze the loaves with egg
(425°F/Gas 7). Knock back rectangles. Place each piece and sprinkle with seeds. Bake
the risen dough and then knead into a lightly-greased loaf tin, for 30–35 minutes. A cooked loaf
it on a lightly-floured surface for cover and place in a warm place will look golden and sound
a further 5 minutes. until they have doubled in size. hollow if tapped on the base.
247
. Preparation 15 mins . Cooking 35 mins . Makes 1 loaf
Raisin Soda Bread If t he dough is t oo dry in ste

p4
Soda bread is the perfect starting point for add a litt le ext ra buttermi ,
lk.
anyone who hasn’t made bread before. It doesn’t
contain yeast so it doesn’t need as
much kneading or rising as
ordinary bread, but it’s
every bit as tasty.
Helpful
Hint s
If you can’t find buttermilk
in the shops, use the same
quantity of low fat natural
yoghurt or milk combined
with 1 tablespoon
lemon juice.
Ingredients .. 50g (2oz) porridge oats Equipment

wooden
spoon
. 200g (7oz) wholemeal

.. 1 heaped tbsp caster sugar
125g (4 1 / 2 oz) raisins
.. baking sheet
. plain flour
200g (7oz) white plain
. 1 egg (lightly beaten)
300-350ml (10-12fl oz)
.. sieve
large mixing bowl
.. flour, plus ext ra for dust ing

1 tsp salt
1 tsp bicarbonate of soda
buttermilk
wholemeal
plain flour
. wooden spoon
knife
large
raisins mixing bowl
248
Baking
Food Facts
Tradit ionally, buttermilk
is the liquid remaining
after the cream has been
churned into butter. It is
low in fat and is often
used to make pancakes
and scones as well as soda
bread. When combined Preheat the oven to 200°C Sieve the wholemeal and
with bicarbonate of (400°F/Gas 6). Sprinkle a white flour, salt, and
soda it acts as a raising baking sheet with flour until it is bicarbonate of soda into a mixing
agent. However, if you lightly covered. This will prevent bowl. If there is any bran left in
can’t get buttermilk, the loaf sticking to the sheet. the sieve, add it to the bowl.
natural yoghurt is a great
alternat ive.
buttermilk
Tasty
Twist s
Chopped dried dates,
cranberries, blueberries, or
cherries could be used instead Add the oats, sugar, and Mix together with a
of raisins – or you could try raisins to the bowl and stir. wooden spoon. When the
a mixture of dried fruits. Make a well in the centre of the mixture starts to come together,
mixture and pour in the egg and use your hands to form a soft,
300ml (10fl oz) of the buttermilk. slightly sticky ball of dough.
Put the dough onto a lightly Form the dough into a Sieve over a little extra flour.
floured work surface and flattish circle, about 18cm Cut a large, deep cross,
gently knead, once or twice, until (7in) round and 4cm (1½ in) almost to the bottom of the
the dough is smooth. Don’t over- thick. Put the dough on the dough. Bake for 30–35 minutes,
knead or the dough will toughen. floured baking sheet. or until risen and golden.
249
. Preparation 20 mins + 2 hours 10 mins rising . Cooking 25-30 mins . Makes 10 rolls
Sunflower Seed Rolls Healt hy

There’s nothing like the aroma of fresh bread! Hint s
Instead of sprinkling the seeds
All you need is a handful of basic ingredients to over the top of the rolls, you
make these seedy rolls. You could also make a could mix them into the dough
in step 2. Sesame, pumpkin,
single loaf instead of the rolls. or poppy seeds also
taste great.
t if t he rolls are cooked,

o t es light ly
tap t he base - if it sound
T
s ho
llow
, it
is c
ook
ed!
Ingredients . 150g (5 1 / 2 oz) st rong Equipment

. 350ml (12fl oz) tepid
.. wholemeal bread flour
1½ tsp salt
.. small bowl
mixing bowl
.. water
2 tsp dried yeast
. 1 egg (beaten)
wooden spoon or tablespoon
50g (12oz) st rong white
bread flour sunflower
seeds
wholemeal
bread flour
.. baking sheets
past ry brush
jug wooden spoon
250
Baking
Pour 100ml (3½ fl oz) of Put both types of flour and Pour the yeast and most of
the water into a small bowl. the salt into a large mixing the remaining water into the
Sprinkle in the yeast and stir bowl and mix together. Make a well and gently stir in the flour.
until dissolved. Set aside for well (a large hole) in the centre Stir in the rest of the water, if
5 minutes. of the flour. necessary, to make a soft dough.
Turn the dough out on to a Leave the rise for 1½–2 Divide the dough into 10
floured work surface. Knead hours, until it has doubled in pieces. Dust your hands with
for 10 minutes until smooth and size. Preheat the oven to 220°C flour and shape the dough into
shiny. Put the dough in a clean (425°F/Gas 7). Knock back the rolls. Cover the rolls and set
bowl and cover with a tea towel. risen dough with your knuckles. aside for 10 minutes.
Food Facts
Yeast is a single-celled micro-organism that
is part of the fungus family and can be bought
fresh or dried. It is used in bread-making to
make the dough rise and give the bread a light,
airy texture. To work, the yeast needs
warmth and moisture. It ferments
Brush each roll with beaten and produces t iny bubbles of gas
egg and gently press the which make the dough rise and give
it a light, spongy texture.
sunflower seeds into the tops. fresh yeast
Bake for 25–30 minutes or until
risen and golden.
251
. Preparation 40-45 mins . Rising 1 h . Cooking 4-6 mins . Makes 4
Naan Bread will be st icky in step

The dough e flour on your h 3
tl ands.
Naan is a special type of flatbread so rub a lit
from India that is usually eaten with

curry. Unlike the loaf of bread
on p.246–247, naan bread is
grilled not baked. As the
naan cooks, a hollow
pocket forms inside
which is perfect for
adding a tasty filling.
Helpful
Hint s
If you are using dry yeast,
miss out step 1 and stir
in 5g (1/4 oz) of easy-blend
dry yeast in step 2.
cumin seeds
.. 3tbsp of warm milk .. 1 egg (beaten) .. ramekin .. rolling pin
. 2tsp of fresh yeast

200g (7oz) st rong plain
.
vegetable oil
(for greasing) .. sieve
wooden spoon .. baking t ray
past ry brush
.. white bread flour

1
/ 2 tsp of salt
2tsp of cumin seeds .
3tbsp of natural
yoghurt
30g (1oz) unsalted
.. 2 large bowls
cling film
table knife
oven gloves
(opt ional) butter (melted)

beaten egg milk rolling pin
252
Baking
Helpful
Hint
The milk in step 1 should
be lukewarm, not hot. If it is
too hot, it will kill the yeast
and the bread will
not rise.
Using your finger, mix the Sieve the flour and salt into a
milk and fresh yeast together bowl. Using a wooden spoon,
in a ramekin. Leave the mixture gradually stir the yeast mixture,
in a warm place for 10 minutes egg, and yoghurt into the flour
or until it bubbles slightly. until you have a soft dough.
On a lightly floured surface, Cover the bowl with lightly

knead the dough for 5 greased cling film and leave
minutes or until it is smooth and it in a warm place for about
elastic. Lightly grease a bowl with 1 hour or until the dough has
oil and then add the dough. doubled in size.
Remove the cling film and Roll each piece into a Place the naan breads on the
knock back the dough. Divide teardrop shape. Don’t be hot baking tray and glaze both
the dough into 4 equal pieces and afraid to stretch the dough to sides with melted butter. Grill each
knead some of the cumin seeds get the right shape! Preheat the side on high for 2 minutes or until
into each piece (optional). baking tray under a hot grill. risen and golden.
253
Party Food
256 Pizza
258 Quiche
260 Red Pepper Houmous
262 Griddled Fruit & Honey
264 Cheese & Potato Straws
266 Nachos & Salsa
268 Spicy Potato Wedges
270 Vegetable Tempura
. Preparation 60 mins . Rising 1-11/2 hours . Cooking 20-25 mins . Makes 2 mins
Pizza Tasty
The pizza base is made in the same way Twist s
Experiment with other
as the bread on p.246–247. However, the toppings, such as pepperoni,
dough only needs to rise once in this tuna, mushrooms, onion, olives,
peppers, or anchovies.
recipe, rather than twice, like the bread.
..
For the base:
mozzarella
.. tomato paste
1tbsp of tomato purée .. ramekin .. teaspoon
..
250g (8oz) plain flour
5g ( 1/4 oz) fresh yeast .. salt and pepper
1tsp of dried oregano .. 2 sieves
mixing bowl .. chopping board
rolling pin
..
150ml ( 1/4 pint) water
1 tsp of caster sugar
..
1 small t in pineapple
pieces .. 2 wooden spoons
large bowl .. baking t ray
dessert spoon
1
/2 tsp of salt
olive oil, for greasing
2 slices of ham
1 ball mozzarella
(drained and sliced)
.. cling film
small bowl
small saucepan
oven gloves
chopping board
.
For the topping:
1 small t in of chopped
tomatoes
ham
chopped
tomatoes mixing bowl
To make the base, follow steps Put the tomatoes into a small With your fingers, tear the
1–4 on p.246–247. While the saucepan and add the tomato ham and mozzarella into
dough is rising in step 4, use a purée, oregano, salt, and pepper. bite-sized pieces. Drain the
sieve to drain the excess liquid Gently warm them over a low pineapple pieces. Preheat the
from the tomatoes. heat for 2 minutes. oven to 220°C (425°F/Gas 7).
256
Party Food
Pest o is a ta
sty alternat ive t o t omat o sauce on a pizza. (See p. 86-87 for a recipe.)
Tasty
Twist s
To prevent sticking and
to make 2 equal-sized circles
in step 4, turn the dough
o
45 after each roll.
Knock back the risen dough Place the pizza bases on a Add the toppings and bake
and put it onto a lightly lightly greased baking tray. the pizzas for 20–25 minutes.
floured work surface. Roll it out Spread half of the tomato sauce Let the pizzas cool a little before
into 2 equal circles, about 15cm onto each base leaving a 2cm cutting and eating as the cheese
(6in) in diameter. (¾in) rim around the edge. will be very hot!
257
. Preparation 1 h 15 mins . Chilling 1 h 15 mins . Cooking 1 hour 5 mins . Makes 1
Vegetable Tart
This is a simple introduction
to making savoury shortcrust
pastry. Here’s a top tip –
when making savoury or
sweet pastry, make sure that
your hands are not too hot
and the butter and water
are also cool to give the
pastry a lighter texture.
Tasty
Twist s
Other fillings, such as
The tech .
bacon, peppers, broccoli,
nique used in step 6 is called baking blind
onion, or mushrooms
would taste great in
this recipe. ham
..
For the filling
Equipment
.. sieve
..
table knife
Ingredients
. 1
225g (7 /2 oz) plain flour ..
2 eggs (beaten)
100ml (3 1/2 fl oz) cream
.. mixing bowl
fork
.
greaseproof paper
baking beans or
.. + ext ra for rolling

1 pinch of salt ..
125g (4oz) sweetcorn
125g (4oz) peas
.. tablespoon
cling film
..
dried kidney beans
oven gloves
90g (3oz) unsalted
..
100g (3 1/2oz) ham (cubed)
100ml (3 1/2 fl oz) milk
. rolling pin
.
jug
whisk
. butter (diced)
30g (1oz) vegetable
30g (1oz) cheese (grated)
1 small leek (sautéed)
flan t in, loose-
bottomed and fluted
. fat or lard (cubed)

2tbsp of water peas sweetcorn
(approx. 20cm/8in
in diameter) mixing bowl
258
Party Food
Sieve the flour and salt into Rub the butter and fat into
a bowl. Using a fork, gently the flour with your fingertips,
stir the diced butter and vegetable until it looks like coarse
fat into the flour until they are breadcrumbs. Preheat the oven
completely coated. to 200°C (400°F/Gas 6).
Helpful
Hint s
Sprinkle the cheese over
the top and bake the tart for
45 minutes. Allow the Add the water, drop by drop, Shape the pastry into a
tart to set and cool and stir into the crumbs with a smooth disc and wrap it in
before serving. table knife. When the crumbs start cling film. Chill it for 1 hour,
to stick together in lumps, gather or until firm. Lightly flour the
the pastry in your hands. work surface.
Roll out the pastry so that it Cover the tart with 2 layers Reduce the oven to 180°C
is slightly bigger than the tin. of greaseproof paper and add (350°F/Gas 4). Scatter the
Gently press it into the tin and the baking beans. Bake for 15 ham and vegetables over the base.
trim off the excess. Prick the base minutes, remove the paper and Whisk the eggs, milk, and cream
and chill it for 15 minutes. beans and bake for 5 minutes. together and pour into the tart.
259
Red Pepper Houmous

This roasted red pepper houmous makes a
perfect dip for snacking with toasted pitta or
crudités. Alternatively, spread onto tortillas with
some crumbled feta cheese for an easy wrap.
. 2 red peppers, deseeded
..
garlic
.. knife
. and each cut into 4

400g (14oz) can chickpeas,
.
juice 1/ 2 lemon
45ml (3tbsp) olive oil .. food processor
plastic bag
.. drained and rinsed

2 cloves garlic, peeled
a little paprika bowl
30ml (2tbsp) tahini red peppers

(sesame seed paste)
food processor
lemon
Place the red peppers under a Place the skinless peppers Transfer the houmous to a
hot grill. Grill until the skins with the remaining bowl and sprinkle with a
have blackened. Place in a plastic ingredients in a food processor little paprika. Serve with grilled
bag and when cool, peel off the and blend until smooth and pitta breads or vegetable crudités.
blackened skin. creamy.
260
Party Food
served wit h vegetable dippers like

lt h y snack is great carrot a
hi s hea nd cuc
umbe
T
r.
Helpful
Hint s
Wait until the peppers
are cool before you peel
the skin off – you
don’t want burnt fingers!
261
Griddled Fruit & Honey

You will love this fruit griddled – it helps bring
out the sweetness. If you don’t have a griddle
pan, place the fruit under a hot grill.
Ingredients
.. 3 peaches
caster sugar
.. 4 apricots
2.5ml ( 1/ 2 tsp) ground
. cinnamon
200ml (7floz)
Cut each peach in half and In a large bowl, mix together
. Greek yogurt
30ml (2tbsp) clear honey
remove the stone. Then cut
each into quarters. Halve the
apricots and remove the stones.
the sugar and cinnamon,
then add the fruit. Toss to coat
in the sugar mixture.
peaches
ground
cinnamon
Equipment
.. knife
.. chopping board
2 mixing bowls
.. 2 metal spoons
griddle pan
tongs Preheat a griddle pan Meanwhile, place the
and add the peaches, flesh yogurt in a bowl and pour
mixing bowl side down. Cook for 2 to 3 over the honey. Stir to create a
minutes. Add the apricots, and rippled effect. Serve the
tongs turn over the peaches. Cook warmed griddled fruit with
until caramelised. the yogurt and honey dip.
262
Party Food
Tasty
Twist s
If you don’t like
Greek yogurt, try this
with ice cream or
crème fraîche.
Slices
of mang dled.
o and pineapple are also delicious grid
263
Cheese & Pesto Straws

Flavoured with pesto and cheese, & pesto straws are grea
ese
che tf
or p
these light crisp straws are eis
h a rties and picnics.
r
mo
perfect for dipping.
se
The
264
Party Food
eggs
.. 200g (7oz) plain flour . 50g (2oz) Parmesan .. sieve
knife
.
125g (4 1/ 2 oz) chilled butter,
cut into small cubes . cheese, finely grated
1 whole medium egg, .. mixing bowl
metal spoon
50g (2oz) Gruyère or
Cheddar cheese,
finely grated
. plus 1 yolk
30ml (2tbsp) pesto sauce
(red or green)
.. rolling pin
knife
grated cheese plain flour

.. baking paper
baking sheet
cooling rack mixing bowl
Preheat the oven to 180°C Stir in 75g (3oz) of the The mixture should be of the
(350°F/Gas 4). Sift the flour cheeses. Beat together the consistency where you can
into a bowl with a pinch of salt. egg and egg yolk and stir into roll it into a ball.
Add the butter and rub in until the flour with the pesto sauce.
it looks like fine breadcrumbs. Mix to a dough.
Roll out on a lightly floured Line a baking sheet with Sprinkle over the remaining
surface into a rectangle about baking paper. Transfer the cheese and chill for 15 min.
28 x 23cm (11 x 9in). Cut in half straws to the baking sheet, Bake for 12 to 15 minutes. Cool
down the longest length, then leaving a gap between each. for 5 minutes on the sheet, then
cut each into about 15 straws. transfer to a cooling rack.
265
Nachos & Salsa

Make this quick tomato
salsa and spoon over Tasty
tortilla chips with cheese Twists
for a tasty snack. Add some cooked diced
chicken or kidney beans
to make this snack
more filling.
Ingredients Salsa: Equipment

. 1 x 200g (7oz) pack plain .. 350g (12oz) tomatoes . chopping board
. tortilla chips
50g (2oz) mozzarella cheese .. 1
/2 red onion (finely chopped)
2 cloves garlic (crushed)
.. knife
. (grated)
50g (2oz) mature Cheddar . juice 1 / 2 lime
(60ml) 4tbsp freshly
.. mixing bowl
metal spoon
baking tray mixing bowl
cheese (grated)
tomatoes
.. chopped coriander
2.5ml ( 1/ 2 tsp) sugar
1 green chilli (deseeded
baking tray
and chopped)
Cut the tomatoes in half and Place the nachos on a large Scatter over the cheese.
remove the seeds, then dice. baking tray or shallow Place under a preheated grill
Place in a bowl and stir in all the ovenproof dish and spoon over for 3 to 4 minutes until the
remaining salsa ingredients. the salsa. cheese has melted.
266
Party Food
are a tasty Mex

chos ican sna
Na ck
made from fried o
r baked c s.
orn t ort illa
Serving
Tip
Serve with sour cream
and guacamole to dip your
delicious nachos into.
267
Spicy Potato Wedges

These spiced potato wedges can be eaten as a snack, served
with a cooling sour cream and chive dip. Alternatively, they
make a great accompaniment to burgers.
Ingredients
. potatoes
3 medium baking potatoes,
.. (about 650g or 1lb 4oz)

30ml (2tbsp) olive oil
.. 15ml (1tbsp) paprika

10ml (2tsp) ground cumin
10ml (2tsp) dried
Preheat the oven to 200ºC, Bring a pan of water to the
. mixed herbs
2.5ml ( 1/ 2 tsp) cayenne
400ºF, gas mark 6. Cut each
potato into 8 wedges.
boil, add the potatoes and
simmer for 8 minutes. Drain and
. pepper (optional)
2.5ml ( 1/ 2 tsp) salt
paprika
return to the pan. Allow to
cool slightly.
Equipment
.. knife
.. chopping board
large saucepan
.. mixing bowl
metal spoon mixing bowl
. non-stick baking tray

pastry brush
In a bowl, mix together all
the remaining ingredients;
add the potatoes and toss gently
Place on a non-stick baking
tray, skin side down, and
brush with any remaining spice
to coat in the spice mixture. mixture. Cook for 20 to 25
saucepan
minutes until golden.
268
Party Food
These spic
y po
tat
o we
dg
es
ar Helpful
ea
hea
lt
Hint s
hy Make sure the wedges
and ps. get nice and crispy in
delici
ous alternat ive t o chi the oven before taking
them out.
269
Ingredients caster sugar Vegetable Tempura

..
Peanut dipping sauce:
15ml (1tbsp) sesame seeds These vegetables are cooked in a light,
30ml (2tbsp) smooth, crisp batter and served with dipping
.unsalted peanut butter
15ml (1tbsp) dark
sauce. Choose a selection of your
favourite vegetables.
.soy sauce
15ml (1tbsp) rice chilli
powder
..
wine vinegar
15ml (1tbsp) cold water
..
10ml (2tsp) caster sugar
2.5ml ( 1/ 2tsp) chilli powder
vegetable oil, for frying
.
Tempura batter:
..
flour
5ml (1tsp) cornflour Prepare the dip. Place the
sesame seeds in a frying pan
Place the sesame seeds
in a bowl and whisk in
.
2 egg yolks
350ml (12floz)
and cook over a moderate heat
until lightly toasted.
all the remaining dressing
ingredients, until well combined
.
ice-cold water
450g (1lb) mixed
vegetables
and smooth.
cornflour
Equipment
.. frying pan
.. wooden spoon
2 bowls
.. whisk
measuring jug
Place the flours in a bowl.
Whisk the egg yolks with the
Fill a saucepan 1⁄3 full of oil
and heat to 180ºC (350ºF).
.. chopstick
saucepan
slotted spoon
whisk
chilled water. Add this to the
The mixture should be lumpy.

Dip the vegetables in the batter
flour and mix using a chopstick. and fry them for 2 to 3 minutes.
Remove with a slotted spoon.
270
Party Food
served wit h sweet chilli dipping sauc

te delicious e. Tasty
o tas
e als Twist s
es
Button mushrooms, small

Th
cauliflower florets, courgettes,

red pepper, or carrots cut into
thin strips all work well
in this recipe.
271
Drinks and
Treats
274 Milkshake
275 Hot Chocolate
276 Cherry Cordial
278 Watermelon Punch
280 Pink Lemonade
282 Marshmallow Squares
284 Toffee Popcorn
286 Peppermint Creams
288 Ultimate Fudge
290 Chocolate Truffles
292 Coconut Ice
Milkshake
Make your
own delicious
milkshakes with
fresh fruit. This
simple drink is
healthy and full
of natural
goodness.
Dec .
orat f ruit
e your glass with extra
Ingredients
. 400g (14oz) fresh
.. strawberries or 4 bananas
600ml (1pt) cold milk
8 scoops vanilla
ice cream
strawberries
Equipment
.. knife
. chopping board
blender
Remove the stalks from
the strawberries/peel and
chop the banana. Place in a
Add the milk and ice cream and
blend for 1 minute until frothy.
Pour into 4 tall glasses and serve.
blender
liquidiser or blender and For the banana one, try adding
blitz to a purée. 4tbsp of toffee sauce or try chocolate
ice cream instead of vanilla.
274
. Preparation 5 mins . Cooking 4 mins . Serves 4 Drinks and Treats
Hot Chocolate
This simple
recipe uses
good quality
l ate!
chocolate instead cho
c o
h ot
of drinking e
our d
chocolate –
iously flav
the taste is so
much better!
Delic
Ingredients chocolate
. 100g (3 1/ 2 oz) good

quality plain, milk, or
.. white chocolate
600ml (1pt) milk
few drops of mint,
.. orange or vanilla extract

12 marshmallows
cocoa powder,
for dusting milk
Equipment
.. grater Coarsely grate the chocolate.
Place the milk and chocolate
Add a few drops of
flavouring. Pour the hot
. whisk
saucepan
saucepan
in a saucepan and whisk over a
moderate heat for 3 to 4 minutes
chocolate into 4 mugs and top
each with 3 marshmallows.
until the chocolate has dissolved. Dust with the cocoa powder.
275
. Preparation 30 mins . Cooking 20 mins . Makes 20 drinks
Cherry Cordial
Make this cordial when cherries are in season.
This cherry cordial
Top with chilled sparkling water and is
drink for a hot su a refre
mmer
ice for a refreshing drink. ’s da shing
y!
276
Drinks and Treats
wooden spoon
. 1kg (2lb 2oz) fresh .. knife .. sieve
. red cherries
600ml (1pt) cold water .. chopping board
2 large saucepans .. metal spoon
sterile jars
. 350g (12oz) caster sugar
. wooden spoon measuring jug
. chilled st ill or sparkling

water and ice, to serve
food processor
sugar measuring jug saucepan
Cut each cherry in half and Bring to the boil and Leave to cool for 10 minutes,
remove the stone. Place the simmer over a gentle heat then place in a food
cherries in a medium pan with for about 15 minutes until the processor and blend. (You may
the cold water. fruit has softened. need to do this in batches.)
Tasty
Twist s
To make a blackcurrant
cordial replace the cherries
with the same weight
Mash through a sieve Simmer for 5 minutes. Pour of blackcurrants.
into a clean pan, pressing into sterilized jars and store
the pulp left in the sieve. Add in a cool place. Pour a little of the
the sugar and, over a low heat, cordial into a glass and top with
stir until dissolved. chilled water and ice.
277
Watermelon Punch
This pretty red punch is made from
watermelon and raspberries.
n es
s.
od
f go
s f ull o
rin ki
d
Ingredients el ic ious
.. 1 small watermelon
300g (10 1 / 2oz) fresh
orange This
d
.. raspberries
1 orange, sliced
.. 20 fresh mint leaves

20 ice cubes
extra raspberries,
to serve raspberries
Equipment
.. knife .large bowl
Cut the watermelon into Strain the mixture through
. blender .
chopping board
sieve
sieve
wedges and remove the skin.
Cut the flesh into chunks – you
need about 1kg (2lb 2oz). Place
a sieve over a bowl. Pour
into a jug or punch bowl and
add the orange slices, mint and
in a blender with the raspberries ice cubes. Add the extra
and blend until liquified. raspberries. Serve immediately.
278
. Preparation 5 mins . Serves 4 Drinks and Treats
Smoothies et
he best!
i k
Fruit smoothies ho ose which flavour you l
C
not only make
a nutritional
drink, but can
also be served
as a healthy
snack, or with
cereal or toast
for breakfast.
blueberries
Ingredients
.. 350g (12oz) mixed berries
. 1 ripe banana
500g (1lb 2oz) low fat
or fat free vanilla bio
. live yogurt
300ml ( 1/ 2 pt)
semi-skimmed milk
bananas
Equipment
.. knife
blender Peel the banana and roughly Pour into glasses and serve
break into small pieces. Place at once. For a banana and
in a blender with the berries, mango smoothie, substitute the
blender yogurt and milk. Whizz until the berries for 1 large ripe mango
mixture is thick and smooth. and add another banana.
279
Pink Lemonade
There is nothing more refreshing than a cool
glass of homemade lemonade. Pink lemonade
was traditionally dyed with a little beetroot
juice, but this recipe uses cranberry juice for
flavour and colour.
Ingredients
.. 4 unwaxed lemons
100g (3 1/ 2 oz) caster sugar
.. 600ml (1pt) boiling water
200ml (7floz) cranberry
. juice (chilled)
200ml (7floz) water
Using a potato peeler, peel the Pour the lemon juice into a
. (chilled)
ice and lemon slices
zest from the lemons, leaving
as much of the white pith on the
lemons as possible. Squeeze the
large heatproof jug, add the
sugar and lemon zest. Pour over
the boiling water and stir until
lemon
juice from the lemons. the sugar has dissolved.
Equipment
.. potato peeler
.. knife
chopping board
chopping
board
.. wooden spoon
heatproof jug
. mini-sieve
serving jug mini-sieve
Leave to cool. Then strain
the lemonade into a
Stir in the cranberry juice
and chilled water. Sweeten
serving jug. with extra sugar if desired and
serve in glasses with ice and a
slice of lemon.
280
Drinks and Treats
d ec orat ive drink is very pretty and tast

T his es grea
t!
281
Marshmallow Squares
These delicious squares of marshmallow and
toasted rice are so easy to make and will keep in
an airtight container for up to a week.
Ingredients
.. 250g (9oz) marshmallows
2.5ml ( 1/ 2 tsp) vanilla
. extract
100g (3 1/ 2 oz) butter,
. diced
175g (6oz) toasted
rice cereal
Grease a 18 x 28 cm (7 x 11 in) Place over a medium heat
oblong tin. Place 200g (7oz) and cook until the butter
of the marshmallows, with the and marshmallows have melted.
toasted butter and vanilla extract in a Roughly chop the remaining
rice cereal marshmallows.
medium saucepan.
Equipment
. 18 x 28cm (7 x 11in)
.. oblong tin
saucepan
wooden
.. wooden spoon
metal spoon
knife
spoon
Mix the toasted rice with the Allow to cool in the tray
saucepan marshmallow mixture, then and then cut into squares.
stir in the extra marshmallows.
Spoon the mixture into the
tray and press down with the
back of a spoon.
282
Drinks and Treats
Tasty
Twist s
Use different coloured
marshmallows to make
your squares look more
colourful.
These
ar e perfe s y!
ct to ma & ea
k e if you don’t have much t ime as t hey are so quick
283
Toffee Popcorn Tasty

Homemade popcorn is great fun Twists
to make and tastes much better If you prefer salted
popcorn, just leave out
than shop-bought. the toffee sauce and
sprinkle over
some salt.
Ingredients
.. 30ml (2tbsp) corn oil
100g (3 1/ 2 oz)
.. popping corn
50g (2oz) butter
50g (2oz) soft
brown sugar
. 75ml (3tbsp) golden
syrup
Heat the oil in a saucepan.
Add the corn and, with the lid
Remove from the heat. Place
the butter, sugar and syrup in
on, shake to coat in the oil. Over another pan. Stir together over a
a medium heat, shake the pan medium heat until the butter has
occasionally until the corn pops. melted and the sugar has dissolved.
Equipment
.. 2 medium saucepans
. large mixing bowl

spoon
wooden spoon
Put the popcorn into a large Stir until the popcorn is

saucepan mixing bowl and drizzle the coated. Stop stirring when
toffee sauce over the top. the sauce has cooled and is
setting. Leave until cool enough
to eat.
284
Drinks and Treats
Helpful
Hint
Wait until there are
3 to 5 seconds between
each “pop” before you
This recipe makes t he perfect turn off the heat.
accom es!
paniment t o your favourite movi
285
. Preparation 20 mins . Makes 60
Peppermint Creams
These sophisticated sweets make a gorgeous
gift for a friend – or maybe for yourself !
Ingredients icing sugar
. 450g (1lb) icing sugar,
. sifted
120 to 135ml (8 to 9tbsp)
. sweetened condensed milk

few drops peppermint
. extract or essence
few drops green food
Place the icing sugar in a large
bowl and add the condensed
Add a few drops of the
peppermint extract or
. colouring
150g (5 1/ 2oz)
plain chocolate chocolate
milk. Stir until you have a
crumbly mixture.
essence, and a few drops of green
food colouring. Knead until you
have a smooth firm mixture.
rolling pin
Equipment
.. mixing bowl
.. metal spoon
rolling pin
small circular
.. cookie cutter
baking paper
Lightly dust the work
surface with a little icing
sugar and roll out to 5mm (1⁄2in)
Melt the chocolate in a
heatproof bowl over a pan of
simmering water, then dip each
. heatproof bowl
saucepan thick. Cut into rounds with a
small cutter. Leave to dry on a
cream into the melted chocolate.
Leave to set.
heatproof bowl piece of baking paper.
286
Drinks and Treats
flavours
and mint
is s
c o l at e
cru
fc h o
inat ion o
mpt
The comb
io
us!
287
Ultimate Fudge
Homemade sweets make wonderful Helpful
gifts or treats. This basic recipe can Hint
Like all sweets and treats,
be adapted to make chocolate or eat fudge in moderation
or you will feel ill!
raisin fudge.
.. 450g (1lb) caster sugar . 150ml
square tin
( 1 / 4 pt) milk
. 18cm (7in) shallow non-stick
.
50g (2oz) unsalted butter,
diced . 2.5ml ( 1/ 2 tsp)
vanilla extract
.. square tin
medium heavy-based saucepan
170g (6floz) can
evaporated milk . sugar thermometer
wooden spoon
sugar
milk
. knife
saucepan
Grease an 18cm (7in) shallow Gently heat the sugar, butter Bring to the boil and simmer
non-stick square tin. and milks in a saucepan, gently, stirring continuously,
stirring with a wooden spoon for about 20 to 25 minutes.
until all the sugar has dissolved.
288
Drinks and Treats
Tasty
A sugar thermometer Beat until the mixture is
should reach a temperature thick and paler in colour.
Twist s
For chocolate fudge stir
of 116ºC (240ºF). Remove from Pour into the prepared tin and in 150g (51⁄2oz) melted plain
the heat, add the vanilla extract. leave to cool. When cold, cut chocolate in place of the vanilla.
into squares. For raisin fudge, stir in 75g
(3oz) chopped raisins.
as a gift, beaut ifully

f udge
ive ented in a homemade giftbox.
G
pr e s
289
. Preparation 25 hours . Cooking 5 mins . Makes 20
Chocolate Truffles
You can flavour these truffles with vanilla,
orange, or peppermint extract and roll
them in cocoa powder, chocolate
sprinkles, or chopped nuts.
.. 200g (7oz) milk chocolate
..
To decorate:
chocolate
.. medium-sized bowl
..
100ml (3 1/ 2 floz)
double cream
15g ( 1/ 2oz) unsalted butter
sifted cocoa powder
grated milk, plain, .. small saucepan
wooden spoon
plate
bowl
few drops of orange, vanilla,

or peppermint extract
.and white chocolate
chopped nuts, e.g.
pistachios
(optional)
double cream saucepan
Break the chocolate into small Immediately pour over the Stir in a few drops of orange
pieces in a medium-sized broken chocolate. With a or peppermint extract if
bowl. Put the cream in a small wooden spoon, stir until the using. Cover and allow the
saucepan with the butter and mixture is smooth and all the mixture to cool for about 30
bring slowly to the boil. chocolate has melted. minutes at room temperature.
290
Drinks and Treats
Tasty
Twist s
Alternatively, you can
Chill in the refrigerator Immediately roll the truffles dip the truffles
for about 2 hours. Using a in sifted cocoa powder, in melted milk,
teaspoon, scoop out bite-sized grated chocolate or nuts. Place dark or white
pieces. Dust your hand lightly in individual foil sweet cases chocolate.
with cocoa powder and roll and chill. They will keep for up
into balls. to 10 days.
For a pu hing!
re and sim et
p le hit of chocolate, t hese t ruffles are just t h
289
. Preparation 15 mins . Makes 72
Coconut Ice y usi

ng
eren
diff t food co
lour
ings
Tr inst
This coconut ice recipe e ad
of
requires no cooking – th e
tra
dit
just mix all the ion
a
ingredients
l pin
k and
together
and leave
white.
to set.
292
Drinks and Treats
. 397g (14oz) can sweetened .. 20cm (8in) square cake t in
. condensed milk
500g (1lb 2oz) icing .. baking paper
mixing bowl Helpful
. sugar, sifted icing sugar
350g (12oz) desiccated

metal spoon
mixing bowl
Hint s
If stored in an airtight
. coconut
few drops pink food
colouring
container, the coconut
ice will keep for
up to 3 weeks.
condensed milk cake t in
Line a 20cm (8in) square cake In a large bowl, combine the Divide the mixture in half
tin with baking paper. condensed milk with the and using your hands, press
icing sugar, then stir in the half into the tin.
coconut, to form a stiff mixture.
Knead the remaining Press this over the white

mixture with a few drops layer. Refrigerate until set,
of pink colouring and dusted then cut into squares.
with a little icing sugar.
293
Tools
Here is a handy guide to all equipment used in this book.
Each recipe has a tools checklist so that you can gather
everything you need before you begin cooking:
The Basic Tools teaspoon

tablespoon
colander dessert spoon
fork
oven gloves toaster
t in opener mixing bowl knife
Baking Tools
(non-st ick) baking cooling rack

t ray
(non-st ick) baking baking t ray rectangular cake t in
sheet
roast ing t in square cake t in
loose-bottomed, round cake t in

(non-st ick) loaf t in
fluted flan t in rolling pin
(non-st ick) muffin t ray past ry brush
cookie cutter
sieve step palette knife cake slice paper muffin case
Crushing, Juicing, and Blending
garlic crusher
reamer
blender food processor hand blender masher (for juicing)
294
Cutt ing and Chopping
cook’s knife scissors
bread knife carving knife vegetable peeler
paring knife ut ility knife chopping board grater
Spoons and Spatulas

slotted metal spoon
plast ic spatula rubber spoon spatula
ladle wooden spoon

slotted wooden wooden spatula
spatula
metal mixing and
metal spatula pasta spoon serving spoon tongs
Whisking Measuring and Weighing
flat whisk
elect ric whisk measuring jug
measuring spoons
balloon whisk scales
Pots and Pans
sauté pan
saucepan frying pan wok griddle pan
Miscellaneous Tools
ovenproof dish
small ovenproof dish bamboo rolling
mat
lolly mould and st icks
pie dish wooden kebab skewers
295
Glossary
This is the place to find extra information about
the cookery words and techniques used in this
book. Key terms are explained simply, plus there
are chef ’s tips to give you even more handy hints.
Cutting Words Chef’s Tips

How to Dice an Onion
Food is often cut into smaller pieces to make it First cut the onion in half through the root and then peel
easier to cook with and eat. Here are some cutting off the skin. Place one half flat-side-down and firmly hold
words: the onion so that the root is near your little finger. Carefully
cut parallel slices, horizontally towards the root (step 1).
Chopping – cutting into smaller pieces with a knife. Turn the root of the onion away from you and slice,
Coring – removing the core of a fruit. The core is the hard downwards from the root (Step 2). Turn the root back
central part of some fruit, such as apples. towards your little finger and slice across so that the onion
Crushing – breaking food up into very small pieces falls away in small cubes (Step 3). To chop an onion, just
e.g. with a garlic crusher. follow steps 2 and 3.
Cubing – cutting food into cubes about 2.5cm (1in).
De-seeding – removing the seeds of fruit and vegetables,
such as peppers, tomatoes, and cucumber.
Dicing – cutting into small cubes.
Grating – rubbing food against a grater to make coarse or
fine shreds. Step 1 Step 2 Step 3
Hulling – cutting off the green stalks and leaves of fruit,
such as strawberries. How to Crush Garlic
Juicing – squeezing the liquid from fruit or vegetables. Break open the garlic bulb and remove the
Mashing – crushing food, such as bananas or cooked cloves. Peel each clove and place them in a
potatoes, to make a smooth mass. garlic crusher, one at a time. Squeeze the
Peeling – removing the skin or outer layer of vegetables handle to crush the garlic and press it
crushing garlic
and fruit, by hand or with a knife. Some vegetables, such through the holes.
as onions and garlic, are always peeled first.
Roughly chopping – cutting into pieces of varying sizes. How to De-seed a Pepper
Scoring – making long, shallow cuts in food, to reduce Cut the top off the pepper. Inside you will
cooking time or allow flavour to be absorbed. see the core and the seeds. Carefully cut any
Slicing – cutting food into thick or thin pieces. parts attached to the side of the pepper and
Stoning – removing the large stone at the centre of some pull out the core and seeds.
de-seeding
fruit, such as peaches or mangoes.
Strips – long, thick or thin pieces. How to Juice an Orange
Tailing – removing the stalk of a vegetable. Cut an orange in half. Hold each half in
Trimming – cutting off the unwanted parts (such as roots turn over a bowl and press a reamer or juicer
or leaves) of fruit, vegetables, meat, or fish. into the centre. Twist the orange or reamer
Zesting – finely grating the peel of oranges, lemons, or so that the juice drips into the bowl and
juicing
limes to make zest, which is used as a flavouring. then remove any pips.
296
Cooking Words centre or thickest part of the meat. If the
juices that run out are clear (not bloody or
pink), then the meat is thoroughly cooked.
Many of the recipes ask you to preheat the oven or
grill, which means to heat it to the correct roast chicken
temperature before you begin. This helps the food
to cook thoroughly and evenly. Here are some
other words to help you:
Mixing Words
Baking – cooking food in an oven with dry heat (without any
liquid). The outside will become brown. Mixing means to combine ingredients together.
Basting – spooning hot fat or a marinade during cooking to There are lots of mixing words.
prevent drying out.
Boiling – when a liquid, such as water reaches boiling point Beating – stirring or mixing quickly until smooth, to break
it bubbles and is very hot. down or add air.
Dry-frying – frying without oil or fat. Blending – mixing ingredients together using a blender or
Frying – cooking in a frying pan or saucepan with a little food processor, to form a liquid or smooth mass.
oil, over direct heat. Creaming – beating butter and sugar together to
Griddling – cooking or browning in a griddle pan, on a hob. incorporate air.
Grilling – cooking or browning under intense heat. Folding – a gentle way of mixing ingredients together, to
Par-boiling – boiling for half the normal cooking time to retain as much air in the mixture as possible.
soften, not completely cook. Whipping – beating ingredients, such as cream or egg
Poaching – cooking in gently simmering liquid. whites, to add air and make them thicker.
Reducing – simmering a liquid, such as a sauce, so that it Whisking – evenly mixing ingredients, with a whisk;
thickens and reduces in quantity. another word for whipping.
Roasting – cooking in the oven at a high temperature.
Sautéing – frying quickly in a little oil or fat. Chef’s Tips
Shallow-frying – frying in about 1.25cm (½”) or more of oil
so that the food becomes golden and crispy. How to Beat an Egg
Simmering – cooking over a low heat so the liquid or food To beat an egg, crack the egg into a bowl
is bubbling gently but not boiling. and stir vigorously with a fork or whisk. beating
Stir-frying – frying quickly in a little oil or fat over a high
heat, stirring constantly. How to Cream Butter and Sugar
Toasting – browning and crisping food under a grill, in a Dice the butter and then allow it to soften
toaster, or in the oven. a little. Whisk the butter and sugar
Warming – heating gently over a low heat, without boiling. together or beat them with a wooden
spoon to incorporate air and make a light
and fluffy mixture.
Chef’s Tips creaming
How to Roast a Red Pepper How to Fold Ingredients

Pre-heat the oven to 220°C (425°F/Gas 7). Brush a pepper Use a metal spoon or rubber spatula to
with oil and place it on a roasting tin. Roast for 30 minutes gently lift and turn the ingredients until
or until the skin starts to blacken. Allow the pepper to cool they are just about mixed together, to avoid
before peeling and de-seeding. losing precious air in the mixture.
folding
How to Check That Meat is Cooked How to Whip Cream

It is really important that you always check that meat is Use a hand or electric whisk to vigorously
cooked thoroughly. Although meat sometimes looks cooked whip the cream until it forms soft, firm
on the outside, you should check that the centre is not pink peaks. Do not over-whip as this will make
or bloody. To check a roast chicken, stick a skewer into the the cream curdle.
whipping
297
Bread-Making Chef’s Tips
How to Roll Pastry or Dough
Bread-making is a lot of fun but you’ll need a lot Sprinkle some flour onto the work surface
of energy for all that kneading! Here are some and rolling pin. Roll the rolling pin across rolling pastry
useful bread-making terms: the pastry, away from you. Rotate the pastry
and sprinkle more flour, if needed. Keep rolling and
Kneading – pressing and folding the dough with your rotating until you get the right shape and thickness. Always
hands until it is smooth and stretchy. This distributes the roll the pastry slightly bigger than you need.
yeast and helps it to rise.
Knocking back – deflating the dough with a gentle punch. How to BakeBlind
This evens out the texture of the bread. Cover the pastry with a double layer of
Proving – this is the correct name for the process of rising greaseproof paper and weigh it down with
in bread-making. baking beans or dried beans. Bake blind for
Rising – the time it takes for the dough to increase in size. 15 minutes, or as directed in the recipe and
baking blind
then remove the paper and beans.
Chef’s Tips
How to Knead Dough
Lightly sprinkle flour on the work surface Cake-Making
and use one hand to hold the dough. With kneading
the heel of the other hand, gently push the Here are some useful cake-making words:
dough away from you and then lift the dough back over.
Repeat for about 10 minutes until the dough is smooth and Greasing – lightly coating the inside of a cake tin or other
stretchy, rotating frequently for even kneading. surface with oil or fat to prevent sticking.
Lining – covering the insides of a cake tin with parchment
How to Knock Back Dough paper to prevent sticking.
After the dough has risen and doubled in Melting – heating a solid, such as chocolate or butter, to
size, it will need to be knocked back. Press turn it into a liquid.
down firmly with your knuckles and the Sieving – to put a powdery ingredient, such as flour,
dough will deflate. through a sieve to remove lumps and aerate the mixture.
knocking back
Chef’s Tips
Pastry-Making How to Grease and Line a
Cake Tin
Shortcrust pastry is the type usually used for pies With a pencil, draw around the cake tin lining
or tarts. Puff pastry is light and flaky. Here are onto some parchment or greaseproof paper.
some useful pastry words: Cut around the outline with scissors. Grease
the tin by rubbing butter or oil all over the
Baking blind – weighing down pastry with baking beans to inside, using a small piece of parchment
stop it rising or changing shape during baking. paper. Lay the paper on the bottom of the
Crimping – sealing or decorating the edges of pastry with a tin. greasing
fork or by pinching with your fingers.
Glazing – brushing egg yolk or milk on to pastry (or How to Test thaat a Cake is Cooked
dough) to make it look shiny when cooked. Insert a skewer or knife into the centre
Rolling – flattening the pastry with a rolling pin to make a of a cake. If it comes out clean (without any
bigger, thinner sheet. cake mixture) the cake is cooked. If the
Rubbing – mixing fat into the flour with your fingertips skewer comes out with mixture on it, bake
until it resembles breadcrumbs. testing a cake for a few more minutes.
298
Egg Words Coat – to cover with a layer of something, such as flour.
Curdle – when the liquid and solid parts of an ingredient
or mixture separate. Milk curdles when over-heated and
All the recipes in this book use medium-sized cakes curdle if the eggs are too cold or added too quickly.
eggs, which should be at room temperature. The Dash – a small quantity.
names for the parts of an egg are: Defrost – to thaw frozen food.
Dollop – a large spoonful of a soft food.
Shell – the hard outer covering of the egg. Drain – to remove unwanted liquid, sometimes with a
White – the clear, runny part of the egg that turns white colander or sieve.
when cooked. Drizzle – to pour slowly, in a trickle.
Yolk – the yellow ball in the centre of the egg. Drop – a single splash of liquid.
Freeze – to turn a liquid into a solid by storing it in an
Chef’s Tips extremely cold place (freezer).
Knob – a small lump of a solid ingredient, such as butter.
How to Check for Freshness Marinade – a mixture of oil, herbs, spices, and other
Most eggs have a “use-by” date on them flavourings in which food is soaked to add flavour.
but here is a handy tip: place an egg in a fresh egg test Marinate – to soak meat, fish, or vegetables in a marinade
glass of water – if it is fresh (good), the in order to add flavour or tenderize.
egg will lie horizontally on the bottom, but if it is stale Paste – a soft, thick mixture.
(bad), it will stand upright and pop up to the top of the Pinch – as much of a powdery ingredient as you can hold
glass. You should never use a stale egg. between your finger and thumb.
Prick – to make small air holes, usually with a fork.
How to Crack an Egg Purée – a thick pulp produced by blending or sieving.
Tap the egg firmly on the side of a bowl or Refresh – to rinse a just-cooked food, such as pasta, in cold
jug, gently pull the sides apart, and let the water to prevent further cooking.
insides drop into the container. It is best to Rest – to set aside cooked food for a short time, such as
crack an egg into a separate dish before roasted meat, to allow it to become tender and moist.
cracking an egg
adding it to your mixture, in case bits of the Rinse – to wash in running water from the tap.
shell fall in as well! Ripe – when a fruit is soft and ready to be eaten.
Scatter – to roughly sprinkle pieces of an ingredient or
How to Separate an Egg food over something with your hands.
Crack the egg over a bowl and break it Seal – to join up or encase a food to prevent anything
open gently. Don’t let the yolk fall into the getting in or out.
bowl – tip it carefully from one half of the Season – to add salt and pepper to a food to balance and
shell to the other until all the white has enhance its natural flavour.
separating an egg
dropped into the bowl. Put the yolk into a white from the Set – to turn from a liquid into a solid.
separate bowl. yolk Shape – to use your hands to turn a soft food or mixture
into a particular shape.
Sieve – to use a sieve to drain liquid, remove lumps, or add
Useful Words air.
Sprinkle – to scatter a food lightly over something.
Stand – to set a food aside for a while to cool, finish
Here are some more words that you will learn in cooking, or improve the flavour.
this book: Stock – a flavoured liquid in which meat, fish, or vegetables
are cooked.
Absorb – to soak up, usually during cooking. Thicken – to add an ingredient, such as flour, to make a
Batter – a runny mixture made of flour, eggs, and milk. liquid less thin.
Caramelizing – turning brown and sticky when heated; Wedges – thick slices with a pointed or thin edge.
this happens if the food has a sweet coating or sauce.
Chill – to cool in a refrigerator.
299
Index
A Bread 12, 21, 36, 38, 68, 69, 86, 87, 158, Chicken wraps 148–149
Additives 34 159, 189, 246, 247 Roast chicken 166–167
Alfalfa 83 Homemade bread 246–247 Chicken drumsticks 118–119
Amino acids 14, 139 Naan bread 252–253 Chicken pasta salad 62
Antioxidant 115, 145 Pitta bread 89 Chick peas 84, 85, 88
Apples 141 Bread-making 298 Chocolate 190, 191, 193, 218, 230, 231,
Apple flapjacks 214 Breakfast tortilla 44–45 234, 235, 240, 241, 244, 245, 275,
Apple pie 90 Broccoli 76, 77, 123, 152, 153, 157 288, 289, 290
Apple tart 214 Bruschetta 78 Chocolate bananas 173
Aubergines 160, 161 Burger relish 53 Chocolate brownies 244–245
Avocadoes 16–17, 52, 66, 67, 84, 85 Burgers 84 Chocolate cake 240–241
Buttermilk 248, 249 Chocolate fridgecake 190–191
Butternut squash soup 74 Chocolate truffles 290
B B vitamins 11, 12, 14–15, 27, 31, 33, 41, Cholesterol 41
Bacon 42, 43 49, 71, 83, 93, 95, 99, 113, 123, 135, Chopping 28, 85, 86, 152, 161, 296
Baked beans 113 139, 177, 183, 214, 227 Club sandwich 80
Baked eggs 100 Coating, 68, 85, 163
Baked eggs and ham 102–103 Coconut 28, 29, 152, 153
Baking 77, 297 C Coconut ice 292
Baking blind 298 Cake-making 298 Colds 11
Bananas 28, 29, 46, 47, 49, 196, 200, Calcium 11, 14, 15, 26, 27, 32, 34, 41, Coleslaw 53
201, 230, 231, 221, 274, 279 57, 95, 97, 139, 176 Colourful kebabs 138–139
Banana custard 172 Cancer 10, 11, 187 Colourful seafood salad 66–67
Banana fritters 200 Caramel shortbread 234 Cooked breakfast 23
Banana ice cream 173 Carbohydrates 9, 12, 15, 21, 22, 33, Coring 296
Banana pancakes 48–49 60, 66, 71, 73, 112, 116, 117, 135, Corn, baby 146, 147, 154, 155
Banocolate cookies 230 150, 196 Corn chowder 70–71
Basting 167, 297 Carotenoids 11 Courgettes 160, 161
Batter 46, 47, 164,165, 218, 270, Carrots 68, 93, 104, 105, 154, 155, 156, Couscous 13, 126–127
271, 200 157, 160, 161, 166, 167, 224 Couscous 113
Bean curd 14, 82 Carrot and apple juice 24 Cracking 38, 165, 218
Beans 117 Cereal 21, 28, 29 Cream 76, 77, 206, 207, 232, 233
Beans, green 60, 61 Crunchy cereal 28–29 How to whip 297
Beating 46, 163, 165, 193, 218, 245, Cheese 76, 77, 97, 106, 107, 156, 157, Cream cheese burgers 128
229, 241, 297 268, 269 Creaming 232, 241, 297
Beef 156, 157 cheddar 42, 90, 91 Crimping 91, 298
Beneficial bacteria 35, 176 cream 192, 193 Crème fraîche 64, 263
Berries 194, 195, 203, 221, 278, 279 mozzarella 86, 87, 256, 257 Croëtons 55, 68, 69
Beta carotene 11, 49, 66, 133, 145, Parmesan 106, 151, 160, 161 Crudités 52
175, 177 Cheese & pesto straws 264 Crushing 150, 157, 192, 296
Bio yoghurt 35 Cheese and potato pasties 90–91 Cubing 68, 296
Biscuits 190, 191, 192, 228, 229 Cheesecake 192–193, 194, 195 Cucumber 54, 55, 88, 89, 104, 105
Blending 69, 85, 86, 88, 152, 159, Cheese melt with poached egg Cupcakes 210
206, 297 106–107 Curry 152, 153, 252
Blood sugar levels 33, 223 Cheesy potato skins 168 Chicken curry 152–153
Blueberries 46, 47, 187, 198, 199, Cherries 237, 276, 277
206, 207, 221 Cherry and apple pies 236–237
Blueberry ice cream 198 Cherry cordial 276 D
Boiled egg 22 Chicken 62, 63, 119, 124 Dairy 15
Boiling 36, 37, 60, 297 Barbecue chicken 120–121 Dates 216, 217
Bran 49, 137, 225, 249 Chicken curry 152–153 De-seeding 89, 149, 296
300
Dicing 150, 157, 296 Flatbread 215 H
Digestive system 95, 135, 176, 227 Flipping 43 Ham 106, 107, 256, 257, 268, 269
Dips and dippers 84–85 Flour 227 Heart disease 10, 11, 16, 17, 132,
Dried apricots 27, 223 Folding 46, 61, 207, 197, 218, 245, 133, 187
Drizzling 55, 69, 229 241, 297 Heat 19
Fondant fancies 208 High blood pressure 17
Fruit 21, 28, 29, 196, 197 Homemade burgers 98–99
E Summer fruit ripple 206–207 Homemade fruit spread 173
Easy pizza 112 Tropical fruit meringues 196–197 Hot chocolate 275
Eggs 14, 21, 36, 37, 38, 39, 41, 42, 43, Fruit and vegetables 10–11 Houmous 52, 84, 85, 260, 261
60, 61, 103, 164, 165, 196, 197 Fruity flapjacks 222–223 Hulling 206, 296
Boiled eggs 36–37 Fruity muffins 215 Hygiene 9, 19
Breakfast omelette 42–43 Fruit and nut cookies 226–227
Cheese melt with poached egg Fruit and nut bars 26–27
106–107 Fruit bread pudding 188–189 I
How to beat 297 Fruit purée 26, 32, 33, 48, 172, Ice cream 200, 263, 274
How to check for freshness 299 189, 223 Icing 210, 211
How to crack 38, 165, 299 Fruit salad 23 Immune system 11, 31, 35, 66–67,
How to separate 299 Fruit smoothie 25 95, 85
Scrambled eggs 38–39 Fruit sticks with chocolate orange dip Iron 11, 14, 27, 30–31, 49, 41, 99, 113,
Egg cups 40–41 182–183 114, 123, 135, 139, 217, 223
Energy 9, 12, 16–17, 22, 25, 26, 31, 52, Fruit sundae 184–185 Italian pasta soup 72–73
73, 135, 137, 141, 223, 226–227 Fruit yoghurt 172
Enzymes 181 Frying 43, 47, 91, 146, 149, 157, J
163, 297 Jacket potato 53, 76–77
Dry 297 Jambalaya 136–137
F Shallow 88, 297 Jelly 194, 195
Falafel with tzatziki 88–89 Stir 155, 156, 297 Juicing 296
Fats 13, 14–15, 16–17, 31, 32, 34, 45, Stir-fry with noodles 154–155
57, 66–67, 93, 97, 98–99, 102, 113, Fudge 288, 289
114, 116–117, 119, 125, 133, 132, K
135, 139, 145, 172, 176, 213, 214, Kiwi fruit 183, 196, 197
217, 224, 248–249 G Kneading 96, 97, 215, 247, 248, 249,
Monounsaturated 16, 67 Garlic 251, 253, 229, 298
Omega-3 15, 16, 93, 113, 114, 133 How to crush 296 Knocking back 247, 253, 257, 298
Omega-6 14, 31, 113 Gingerbread house 242
Polyunsaturated 16, 133 Glazing 91, 247, 253, 298
Saturated 14, 16, 97 Grains and cereals 13 L
Trans fats 16 Grapes 196, 197 Lamb 156
Fatty acids 16, 133 Grating 43, 89, 296 Lamb kebabs and tomato dip
Feta cheese 57 Greasing 244, 241, 298 126–127
Fibre 9, 10, 12–13, 21, 27, 30, 33, 73, Griddled chicken and potato salad Lasagne, roasted vegetable 160–161
98, 135, 137, 179, 183, 189, 214, 217, 125–125 Leeks 268, 269
223, 227 Griddle cakes 94–95 Lemons 280
Insoluble 13 Griddle pan 78, 262 Lining 190, 244, 241, 298
Soluble 13 Griddled fruit & honey 262 Lycopene 115
Fish 15 Griddling 86, 87, 125, 297
Fishcakes, tuna 162–163 Grilling 87, 107, 120, 158, 159, 253
Fish sticks and sweet potato wedges Guacamole 84, 149, 297 M
144–145 Magnesium 27, 31, 139
Five-a-day guidelines 10 Mandarin cheesecake 192–193
301
Mange tout 148, 149 Oily fish 15, 16, 17, 93 Potassium 11, 27, 34, 49, 123, 135,
Mangoes 62, 176, 177, 196, 197 Omelette, breakfast 42–43 179, 217
Marinating 120 Onion, gravy 164, 165 Potatoes 10, 13, 64, 65, 76, 77, 84, 135,
Marshmallows 242, 243, 275, 282, 283 how to dice 296 156, 157, 162, 163, 268, 269
Marshmallow squares 282 Onions and garlic 127 Jacket potato 76–77
Mashed potato 113 Open sandwich 215 Mashed 156, 157, 166, 167
Mashed potato pies 156–157 Oranges 228, 229 Mashed potato pies 156–157
Mashing 157, 162, 296 how to juice 296 Wedges 84, 85
Meat 120, 156, 157, 158, 159 Orange crunch biscuits 228–229 Potato salad 64
How to check 297 Orange juice 181 Prawns 67, 146, 147
Meatballs with salsa 158–159 Protein 9, 12, 14, 15, 22, 32, 34, 40, 41,
Melons 175, 196, 197 57, 60, 66, 73, 83, 88, 97, 99, 112,
Melon fruit bowl 174–175 P 114, 116, 117, 119, 139, 150, 171
Melting 39, 43, 190, 192, 244, 241 Pancakes, mini 46–47 Proving 298
Meringues 202, 203 Par-boiling 91, 297 Pulses 13, 14, 15, 88, 112, 116, 117
Meringues, tropical fruit 196–197 Passion cake 224–225
Milk 95 Pasta 62, 63, 73, 133
Milkshake 274 Pasta salad 60–61, 112–113 Q
Mince, vegetarian 156 Pasties, cheese and potato 90–91 Quick and easy 22
Minerals 9, 10, 11, 12, 13, 14, 15, Pastry
27, 60, 66, 67, 73, 88, 137, 145, Puff 90, 91, 298
162, 171 Shortcrust 268, 298 R
Mini crumbles 172 Pastry-making 298 Rainbow beef 144–145
Mini muffins 220 Peaches 178, 179, 196 Raisin Soda bread 248–249
Miso soup 53 Peach and orange lollies 178–179 Raspberries 195, 206, 207, 218, 278
Mixed bean burritos 116–117 Peas 165, 166, 167, 268, 269 Raspberry cheesecake 194
Mixed Fruit puff 30–31 Sugar snap 146, 147 Raspberries reducing 297
Mixing 29, 54, 77, 85, 91, 89, 149, 159, Peeling 68, 61, 152, 157, 296 Red pepper hummous 260, 261
232 Peppermint creams 286 Refreshing 60
Mood swings 17 Pepperoni pasta 150–151 Rice 13, 104, 105, 137, 152, 153
Muffins 106 Peppers 133, 148, 149, 154, 155, 160, Rising 246, 247, 252, 253, 256,
Crunchy muffins 218–219 161, 260, 261 257, 298
Mushrooms 42, 43, 152, 153, 156, 157 How to de-seed 296 Roast chicken 166–167
How to roast 297 Roasted vegetable lasagne 160–161
Pesto 92, 112, 257, 264, 265 Roasted vegetable pasta 132–133
N Pesto pasta 122–123 Roasting 161, 167, 297
Naan bread 252–253 Pesto toasts 86–87 Rolling 253, 257, 233, 269, 298
Nachos & salsa 266 Phosphorus 95 Sushi 105
Naturally sweet 22 Phytochemicals 10 Rubbing 229, 269, 298
Noodles Picnic salad 56–57
Noodle soup 146–147 Pineapples 28, 29, 158, 159, 183, 196,
Stir-fry with noodles 154–155 197, 256, 257 S
Nori 104, 105 Pink lemonade 280 Safe cooking 8
Nut butter 53 Pitta bread 89 Salad 62, 63
Nuts and seeds 14, 28, 55, 113, 190 Pitta pockets 82–83 Green 42, 54, 55, 76, 107
Pizza 256–257 Pasta salad 60–61
Pizzettas 96–97 Salmon 132, 133
O Poached egg 23 Salmon parcels 130–131
Oats 13, 21, 23, 26, 28, 29, 30, 32–33, Poaching 107, 297 Salsa, meatballs with 158–159
186, 214, 218, 219, 222, 223, Popcorn 173, 284, 285 Salt 17
226–227, 248–249 Popovers, sausage 164–165 Sausages 45, 140, 141, 150, 151,
Oaty bread 214 Pork 156, 158, 159 164, 165
Oaty crumble 186–187 Meatballs with salsa 158–159 Sausage and veg roast 112
Obesity 17 Porridge 23 Sausage hotpot 140–141
302
Sautéing 150, 297 Toffee popcorn 284 Y
Savoury scones 215 Tomatoes 42, 43, 54, 60, 61, 68, 78, 84, Yeast 246, 251, 252, 256
Scoring 120, 296 85, 115, 150, 151, 158, 159, 160, 161, Yoghurt 28, 29, 88, 89, 199, 206, 207,
Seed rolls 215 256, 257, 266 252, 253, 262, 263, 279
Selenium 14, 31, 67, 99, 119 Purée 68, 160, 161 Yoghurt swirl with dippers 34–35
Separating 197 Sun-dried 150, 151
Shaping 88, 159, 163 Tomato soup 68¬–69
Shortbread 234, 235 Tooth decay 17 Z
Shortbread, strawberry 232–233 Tortillas 84, 85, 100, 101, 148, 149, 260 Zesting 296
Sieving 46, 165, 206, 218, 229, 232, Toxins 141 Zinc 14, 31, 41, 67, 95, 99, 113, 123
244, 247, 253, 269, 241, 298 Trimming 296
Simmering 68, 105, 107, 147, 151, 153, Tropical yoghurt ice 176–177, 184
157, 165 Tuna 76, 60, 61, 93, 114
Simply souper 96 Tuna fishcakes 162, 163
Slicing 43, 105, 155, 229, 296 Tuna pasta 114–115
Smoothies 279 Tuna quesadillas and carrot salad 92–93
Soup Turkey 99
Noodle soup 146–147
Tomato soup 68–69
Spices 249 U
Spicy potato wedges 268 Ultimate fudge 288
Starch 10, 12, 135
Starchy foods 12–13
Steamed veg 112 V
Stewed apple 23 Vegetables 120
Sticky date muffins 216–217 Vegetable oil 225
Sticky ribs with baked potato Vegetable tart 268–269
134–135 Vegetable tempura 270
Stir-frying 113, 144, 145 Vegetarians 23, 44, 45, 66, 92, 98, 102,
Stir Fry 113 132, 136, 138, 140, 180
Stoning 296 Veggie burgers 52
Strawberries 184, 185, 202, 203, 206, Veggie spring rolls 108
207, 232, 233, 274 Vitamins 9, 10–11, 12, 14–15, 16,
Strawberry meringues 202 22, 24, 27, 31, 23–33, 34, 41, 49,
Strawberry scrunch 32–33 60, 66, 71, 73, 83, 88, 93, 95, 99,
Strokes 17 112–113, 114, 123, 133, 135, 137,
Stuffing 166 139, 140–141, 145, 162, 171, 175,
Sugar 12, 17 176–177, 179, 181, 183, 184–185,
Sunflower seeds 31 189, 214–215, 227
Sunflower seed rolls 250–251 Vitamin A 15, 71, 66, 143, 177, 179
Sunshine jelly 180–181 Vitamin B (see B vitamins)
Sushi rolls 104–105 Vitamin C 11, 24, 27, 32, 114, 133,
Sweetcorn 71, 76, 268, 269 141, 175, 177, 179, 181, 183, 185
Sweet potatoes 145 Vitamin E 12, 27, 31, 66
T W
Tailing 296 Warm fruit salad 173
Tart, vegetable 268–269 Warming 105, 161, 256, 233, 297
Toast 37, 39 Watermelon punch 278
Toasting 107, 297 Wheat 227
Toast toppings 52, 86–87 Whipping 207, 297
Tofu 14, 15, 63, 66, 82, 83, 135, 136, Whisking 39, 43, 46, 120, 155, 161,
138, 139, 145, 148, 154, 155 193, 197, 218, 269, 297
303
Acknowledgements
The publisher would like to thank: Photography assistants Jon
Cardwell, Michael Hart, and Ria Osborne. The following children
for being fantastic hand models and trainee chefs – Latoya Bailey,
Efia Brady, Hannah Broom, Ella Bukbardis, Eleanor Bullock, Nakita
Clarke, Megan Craddock, Elise Flatman, Eliza Greenslade, George
Greenslade, Mykelia Hill, Hannah Leaman, Toby Leaman, Rozina
McHugh, Eva Mee, Grace Mee, Louis Moorcraft, Hannah Moore,
Shannon O’Kelly, Lily Sansford, Sadie Sansford, Gabriella Soper,
Olivia Sullivan-Davis, James Tilley, Rachel Tilley, Charlotte Vogel,
and Hope Wadman.
304

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The

Senior Editor Catherine Saunders

THE ULTIMATE CHILDREN’S COOKBOOK

First published in Great Britain in 2009 by

Contains content from Children’s Cookbook (2004),

© 2009 Dorling Kindersley Ltd.

Reproduced by Media Development and Printing Ltd., UK

Drinks and Treats

Be sensible! Take extra care

..cooking and after handling raw meat.

Using the Recipes

. Preparation 15 mins . Cooking 30 mins . Serves 4 Light Meals

Italian Pasta Soup

. 1 tbsp olive oil

Collect all the ingredients and Step-by-step pictures and text

Why are fruit and

What doesn’t count?

.. beans (although the beans do count)

Starchy Foods eat 4–6 servings of

..Short-grain (rice pudding)

Protein day. A serving could

Tofu and eggs are two valuable sources of protein. Tofu

Nuts and Seeds

Unsaturated fats (polyunsaturated and monounsaturated) are

Some simple ways to cut down fish

plant-based oil and low-fat spreads.

Sugary Foods jam

Like fat, sugar is a concentrated Eating too much salt is linked to

Boost Nut rients

Carrot and Apple Juice

. thick, natural bio yoghurt

Fruit and Nut Bars

.. 50g (2oz) whole oats

Did you kno w?

.. 3 tbsp of golden syrup

.. 60g (2oz) Brazil nuts (optional)

.. 60g (2oz) dried pineapple pieces

. 60g (2oz) dried apricots

cereal will sta o weeks if you st o container.

Mixed Fruit Puff

. 8 tbsp sunflower seeds

. (cut into small pieces)

t h e ce r eal in an airt ight container will keep it fresh f

Ingredients .. 3 tbsp sunflower seeds Equipment

This would also make a great-ta

Yoghurt Swirl with Dippers

.3 tbsp fresh apple juice

.natural bio yoghurt

.. bowl of cold water

.. a knob of unsalted butter

Egg Cups Helpful

Did you know?

.. 30g (1 oz) Cheddar cheese

small non-stick frying pan

.. 2 rashers of bacon Cheddar

. 1 tsp sunflower oil

Did you know?

Ingredients eggs Equipment

.. 1 tsp baking powder

Banana Pancakes Helpful