Recipe Book - HealthWORKS Newcastle

West Riverside
Sure Start Children’s Centres
HealthWORKS Newcastle
Health Resource Centre, Adelaide Terrace, Benwell
Newcastle upon Tyne NE4 8BE
t: 0191 272 4244 f: 0191 272 4248
www.hwn.org.uk
‘Better Health : Fairer Health’
UK Registered Charity no: 1040370
Company Limited by Guarantee: 2952583
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Introduction
Spiced Beetroot Soup
This recipe book includes a selection of the most popular recipes and
exercise information from the Slim with Gym programme.
Ingredients
Slim with Gym aims to support people to manage their weight. It was
developed in partnership by the Physical Activity and Food and Nutrition
teams at HealthWORKS Newcastle. People attend at various times to
exercise, collect healthy recipes to try at home and take away various
health information leaflets. They can also get weighed and measured if
they wish.
Slim with Gym costs little and is delivered in a relaxed and friendly
community gym where no judgment is attached to any individual’s
progress.
1 onion chopped
1 parsnip peeled and chopped
1 carrot peeled and chopped
2 teaspoons ground cumin
2 tablespoons medium curry powder
1 ¾ pints hot vegetable stock
1 x 300g can green lentils drained and rinsed
½ x 250g pack fresh cooked beetroot in natural juice,
drained and chopped
2 tablespoons finely chopped fresh coriander
Salt and freshly ground black pepper
Preparation Method
1. Put the onion, parsnip, carrot, cumin and curry powder into a deep,
lidded saucepan. Pour over the stock and bring to the boil.
2. Cover and simmer for 10 minutes until the vegetables are tender.
3. Remove from the heat. Add the lentils and beetroot and carefully
whiz in a blender or with a hand blender until smooth.
4. Reheat, season to taste and divide between bowls.
5. Scatter over the coriander and serve.
Serves 4
01
02
Green Pea Soup
Tomato Soup
Ingredients
Ingredients
1lb peas fresh or frozen
1 tsp oil
1 bunch of spring onions
1 large onion, chopped
1 round lettuce
2 carrots, diced
1 pint chicken stock
2 sticks celery, chopped
1oz butter
400g chopped tomatoes
1 level teaspoon of castor or fine granulated sugar
1 pint vegetable stock
1 clove of garlic
Salt and pepper to taste
Salt and pepper to taste
Preparation Method
Preparation Method
1. Peel and crush garlic.
2. Trim and slice the spring onions.
3. Soften them in the pan with the butter for 3 minutes.
4. Then add the stock, peas, roughly chopped lettuce, sugar,
salt and pepper - bring to the boil.
1. Heat the oil in a large pan. Add the carrot, celery and onion
and sweat for 3-4 minutes until they begin to soften.
2. Stir in the remaining ingredients and bring to the boil.
3. Cover and simmer for 25-30 mins until the vegetables are tender.
4. Puree the soup in a liquidiser or hand blender until smooth.
5. Simmer roughly for 5 minutes then blend.
Serves 4
03
Serves 4
04
Carrot and Coriander Soup
Creamy Watercress and Parsley Soup
Ingredients
Ingredients
3 pints water
14 fl oz vegetable stock
2 garlic cloves - chopped
4oz watercress, chopped roughly, 2 sprigs reserved
2 large carrots chopped
½ oz fresh parsley, chopped roughly
2 potatoes chopped
3 ½ fl oz skimmed milk
2 onions chopped
Salt and freshly ground pepper
Coriander
2 vegetable stock cubes - low salt
Preparation Method
Season to taste
1. In a large lidded saucepan, bring the stock to the boil.
Add the chopped watercress, cover and simmer for 3 minutes.
Preparation Method
2. Place the soup in a liquidiser or use a hand blender to roughly blend.
Add the parsley and blend again. The soup should be a vibrant green
colour but still have pieces of leaf visible.
1. Put the garlic, coriander, onions, carrots and potatoes into
a large pan and sweat for 5 minutes.
2. Add the water and stock cubes, bring to the boil, then simmer
until all the vegetables are cooked.
3. Blend until the soup is thick and creamy.
Serves 4
05
3. Return to the pan, add the milk, season and warm through.
4. Serve garnished with the reserved watercress sprigs and lots of
freshly ground pepper.
Serves 4
06
Mediterranean Pasta Bake
Ingredients
8oz cooked pasta
1 red, yellow and green pepper chopped
2 aubergine sliced
2 red onions chopped
2 tins of chopped tomatoes
4 tbsp mixed herbs
8oz fresh or frozen spinach - chopped
1oz grated parmesan cheese
Preparation Method
1. Cook the pasta as per instructions.
2. Put all the vegetables in a pan and sweat for 5-10 mins.
3. Mix the pasta, vegetables, herbs and tinned tomatoes together
and put into an oven proof dish.
4. Sprinkle the parmesan cheese over the top and bake until golden
brown on gas 4/180°c.
Serves 2
07
08
Bean and Potato Bake
Salmon and Potato Bake
Ingredients
Ingredients
1lb potatoes
213g salmon canned - drained and juice kept to one side
2 carrots
1 onion, peeled and chopped
2 celery sticks
25g/1oz marg
1 red pepper
25g/1oz flour
2 tsp of chopped herds (fresh or dried)
300ml/ 1/2 pint milk
1 can of kidney beans
25g/1oz grated cheese
1 can of baked beans
25g/1oz bread crumbs
Salt and pepper
4 potatoes washed and sliced
3oz strong cheese
Preparation Method
Preparation Method
1. Mash the salmon in a bowl.
1. Pre heat oven at gas mark 6.
2. Fry the onions in the butter in a pan until soft. Stir in the flour
and fry for a few minutes.
2. Chop the potatoes, carrots celery and pepper into bite sized pieces,
place in a shallow oven-proof dish with the herbs, seasoning to taste
and 3 tbsp water. Cover and bake for 1 hour until the vegetables
are tender.
3. Stir in the kidney beans, baked bean. Grate the cheese evenly over
the top and return to the oven for 15 minutes until the cheese is melted.
3. Remove from the heat and gradually blend in the milk and the
reserved salmon juice.
4. Bring to the boil and simmer for 3 minutes. Season to taste.
5. Put the sliced potatoes a pan and cook till almost done.
6. Layer the potatoes and salmon mixture in a casserole dish
- ending with a layer of salmon.
7. Sprinkle bread crumbs and grated cheese on the top and put it
into a pre heated oven 170°c for 15-20 minutes.
8. Served with green vegetables.
Serves 4
09
Serves 4
10
Fish and Potato Curry
Cauliflower Vindaloo
Ingredients
Ingredients
2 pieces fish fillet (cut into cubes)
Low fat cooking spray
1 large potato (cut into cubes)
½ small onion, sliced finely
2 tomatos (cut into cubes)
2 tablespoons vindaloo curry paste
1 tbsp onion (crushed)
1 red chilli, deseeded and chopped finely
1 tsp garlic (crushed)
½ teaspoon ground ginger
1 tbsp oil
1 cinnamon stick
1 tsp curry powder
1 tablespoon cider vinegar
1 tsp cumin powder
10 fl oz hot vegetable stock
½ tsp turmeric powder
10 ½ oz cauliflower, cut into small florets
¼ tsp chilly powder
4 ½ oz potatoes, peeled and diced
1 tbsp chopped fresh coriander
5 ½ oz passata
1 ¾ oz frozen peas
Preparation Method
1. Fry onion, garlic and spices in the oil for 4-5 minutes,
stirring frequently to prevent sticking.
2. Add the tomato, fish and potatoes and cook for a further
few minutes.
3. Add 2-3 cups of water and cook for 10-15 minutes.
4. Put some fresh coriander for garnishing.
5. Serve with bread, rice or chapatti.
Preparation Method
1. Heat a wide, lidded, non stick saucepan and spray with low fat
cooking spray. Cook the onion for 3 minutes until beginning to soften.
2. Add the curry paste, chilli, ginger, cinnamon, cider vinegar, stock,
cauliflower and potato. Bring to the boil then reduce the heat,
cover and simmer for 10 minutes.
3. Add the passata and peas and bring back to a simmer. Cook for 3
minutes until the sauce has thickened.
4. Remove the cinnamon stick and discard. Serve immediately.
Serves 4
11
Serves 4
12
Herby Chicken Kiev
Ingredients
4 garlic cloves
2 tbsp mixed herbs
2 tbsp low fat soft cheese
4 skinless chicken breasts
1 egg - beaten
2oz bread crumbs
Season to taste
Preparation Method
1. Pre heat the oven on gas mark 4/180°c.
2. Crush the garlic cloves and mix together with the herbs and
soft cheese.
3. Make a slit in the chicken breast and put some of the mixture
into each one.
4. Secure the slit with a cocktail stick to prevent the filling falling out.
5. Brush the chicken breasts with the egg, and then roll in the
bread crumbs.
6. Place on a baking tray and cook for about 20-30 mins.
Note: Alternatively do not use bread crumbs but wrap the chicken
in lean bacon.
Serves 4
13
14
Chicken Pasta Crumble
Burgers with a Twist
Ingredients
Ingredients
1lb diced chicken
500g minced beef or lamb
1 tin low fat Campbell’s mushroom or chicken soup
½ medium chopped onion
½ lb chopped mushrooms
1 chopped pepper
1 onion chopped
2 tbsp olive oil
1 red & yellow pepper diced
1 stick celery chopped
8oz cooked pasta
2 tbsp tomato ketchup
2 tbsp breadcrumbs
Season to taste or herb/spices of your choice - garlic, mustard, cajun,
basil or tomato puree - add to vegetables when cooking
2oz half fat cheddar cheese
Preparation Method
1. Dry fry the diced chicken in a non stick pan until brown.
2. Then add the vegetables and cook for about 5 mins.
3. Transfer into a casserole dish, add the cooked pasta.
4. Pour the soup over.
5. Mix together the bread crumbs and cheese then sprinkle over
the top.
Preparation Method
1. Spray oil in the pan and cook the vegetables.
2. Mix the cooked vegetables with the raw mince.
3. Mould into rounds the press down to make a burger shape.
4. Spray pan with oil and cook the burgers on both sides.
5. Serve immediately on a wholemeal bun and serve with salad.
Note: You could also grill the burgers.
6. Put into a pre heated until golden brown. 180°c/Gas Mark 4.
Serves 4
15
Serves 4
16
Fish Parcels
Tuna Bread Quiche
Ingredients
Ingredients
1lb white fish
5 slices of bread
3 fresh sliced tomatoes
Tomato ketchup/relish
½ lb sliced mushrooms
Tuna in brine
Small tin sweetcorn
Small tin of sweet corn
Mixed sliced pepper
3 eggs beaten with milk
Low fat cheese - grated
Grated cheese
Lemon - herbs of your choice
1 sliced tomato
Low fat spread
Margarine to grease dish
Season to taste
Preparation Method
1. Wash and dry fish
Preparation Method
2. Put fish onto a grease piece of foil.
1. Grease dish & pre heat oven 190°c/375°f/Gas mark 5
3. Put on topping of your choice - mixture of vegetables,
herbs and cheese.
2. Spread bread with tomato sauce.
4. Wrap fish with topping up in the foil to form a parcel.
5. Bake in oven gas mark 5/190°c/375°f for about 20-25 mins.
or until fish and topping are cooked.
6. Serve with potatoes boiled or baked, or boiled rice.
3. Line the dish with the bread - tomato side up.
4. Mix tuna, eggs, milk & sweet corn together.
5. Pour on to bread, sprinkle cheese on top, place tomato on the top.
6. Cook in the oven for approx. 30-40 mins.
Note: This is a quick and easy way to enjoy fish.
Serves 3
17
Serves 4
18
Welsh Rarebit
Vegetable Frittata
Ingredients
Ingredients
2 thick slices wholemeal bread
3 onions, chopped
85g/3oz grated cheese
1 pepper, diced
½ finely chopped red onions
10 cherry tomatoes
2 small chopped tomatoes
2oz strong cheese
1 medium egg
6 large eggs
1 tsp worcestershire sauce
Pinch cayenne pepper - optional
Preparation Method
1. Toast the bread on both sides - then set to one side.
2. In a bowl mix the cheese, tomatoes, onion, egg, worcestershire
sauce and cayenne pepper - if using.
3. Mix well and divide the cheesy mixture between the 2 slices of toast.
19
Preparation Method
1. Soften the onions and peppers in large non stick frying pan,
adding a little water when necessary.
2. Heat the grill to a medium heat.
3. Arrange the tomatoes in the pan, add the onions and peppers,
beat the eggs and pour the mixture over the top of the vegetables
in the pan.
4. Put the toast under the grill and cook until golden brown.
4. Cook on the hob over a low heat for 6-10 mins, until the base is set,
then brown top under grill for 5 mins.
5. Eat and enjoy this tasty snack.
Note: Alternatively you swap the pepper and tomato for broccoli.
Serves 2
Serves 4
20
Vegetable Topped Pie
Exercise is the single best thing for your health!
Ingredients
All it takes is a minimum of 30 minutes of activity at least five times
a week. You don’t need to do this all in one go - it is equally effective
when broken up into 10 and 20 minute bouts of activity.
500g lean mince beef
1 medium sized onion
Gravy granules (low salt)
5-6 large potatoes
¼ turnips
Regular and frequent is better than a vigorous bout of exercise once
a week. If you have not been active for a while, start slowly and build
up gradually. If you find it difficult to spare 30 minutes in one stretch,
try breaking it up into 10 or 15 minute mini workouts two or three times
a day.
¼ cauliflowers
¼ broccolis
2 medium carrots
50g grated cheese
Preparation Method
1. Peel and chop onion, potatoes, turnip, cauliflower,
broccoli and carrots.
2. Put carrots and turnip together and cauliflower and broccoli
together and cook. Cook the potatoes separately.
3. While the vegetables are cooking brown off the mince in a
separate pan. Drain off the excess fat, return to pan add the onion and
just enough water to cover the mince, and cook until the onion is soft.
5. Add the gravy granules to make a thick consistence. Place into
a heat proof dish.
6. When the vegetables are cooked, mash them together and cover
the mince, smooth over the top and sprinkle over the cheese.
7. Place into a hot oven or grill until cheese has melted.
Benefits of exercise!
What ever activity you choose it should make you mildly breathless
and slightly warm.
30 minutes of exercise 5 times a week can:
• Help to lower blood pressure
• Make the heart and lungs stronger
• Strengthen muscles
• Increases metabolism
• Helps to reduce stress
• Enhances your mood and produces a sense of well being
What ever activity you choose to do it should make you mildly breathless
and slightly warm.
Serves 4
21
22
Energy cost of Activity!
Energy cost of Activity!
Successful weight loss is the combination of less energy in
(fewer calories from food) and more energy out (activity).
The following is a very rough guide to the number of minutes
to use up 250 calories.
The 500 calories a day reduction is more effective when 250 calories
can be saved from food and 250 calories are used up through activity.
The amount of calories used depends on your body weight
(the heavier the weight the more calories used).
Activity
11-12 Stone 14-15 Stone 16 Stone+
House
Ironing
1hr 48mins
1hr 26mins
1hr 18mins
Housework
56mins
45mins
39mins
Decorating
1hr 14mins
58mins
40mins
Sitting
2hrs 46mins
2hrs 12mins
2hrs
Gardening
42mins
36mins
31mins
Brisk walking
44mins
35mins
32mins
Football
33mins
20mins
15mins
Skipping
22mins
17mins
16mins
Light Aerobic class
36mins
29mins
26mins
Yoga
56mins
45mins
41mins
Rowing machine
28mins
22mins
20mins
Treadmill (3.5mph)
35mins
29mins
26mins
Swimming (continuous)
22mins
17mins
16mins
Outdoor
Leisure Centre
23
24
Acknowledgements
Case Studies
Thank you to all who have contributed and taken part in the programme.
Peter’s Story
Special thanks to the Community Food Initiative, who have funded a
practical cookery demonstration of recipes, and to Sure Start West
Riverside Children’s Centres for funding this book.
Peter 36, a local resident, was referred to the Exercise on Referral
service via his GP. He was allocated a Health Trainer who specialised
in Physical Activity. She worked with Peter to identify his health priorities.
Peter wanted to get fitter, eat more healthily and lose weight by making
small changes to his daily routine.
Case Studies
A Mum’s Journey
A local mum and her baby took part in a Weaning course funded by Sure
Start West Riverside Children’s Centres and delivered by HealthWORKS
Food and Nutrition Team. After the course ended she decided to make
some changes to help her achieve a healthier lifestyle.
One of her priorities was to increase her weekly activity levels. She was
supported in attending a local exercise class and after going regularly,
felt much better about herself. She enjoyed attending and became more
active generally. The tutor then supported her to attend walking
sessions with her child and she went on to do some ‘Fun, Play and
Learn’ sessions which included some healthier practical cooking.
With support, encouragement and the right exercise programme,
Peter attended the gym twice a week. He also received some practical
cooking information and ‘recipes with a healthy twist’ to try at home.
His exercise programme was adjusted as his confidence and stamina
increased, and his confidence to try new recipes grew. So far he has
lost a staggering six stones in weight.
Peter said, “coming here has completely changed my life. I feel relaxed
about exercising and healthy eating, and I couldn’t have done all this
without the brilliant support from all of the staff here at the centre. I love
coming to the gym and I don’t know what I would have done if you hadn’t
been here to help. Even though I’ve reached my target weight I still
come each week as everyone is so friendly and nice. After I reached my
target weight I went shopping with my health trainer for some new outfits
as I have lost so much weight!”
She said, “It’s great I’ve been able to join all of these activities for myself
and my daughter. It’s really helped me to get fitter and to understand the
importance of healthy eating.”
re
Peter Befo
25
Peter After
26