20 nutritious and delicious recipe inspirations

Transcription

20 nutritious and delicious
recipe inspirations
Food and drink are about much more than just
physical nourishment; they are about enjoyment.
At Unilever we understand the importance of
good food and delightful refreshments but
we also know that preparing them requires
planning, cooking skills and imagination.
At Unilever, we have over 400 nutritionists
and chefs working around the globe, creating
balanced and enjoyable recipes with carefully
selected ingredients to meet the needs and
excite the taste buds of you and your loved
ones. In this online recipe book, you will find
a selection of such recipes: delicious family
meals, tasty yet responsible treats and
refreshing drinks.
Our target is to help one billion people improve
their health and well-being by making their
preferred food choice a more nutritious one.
These inspiring recipes will help you to make
the tasty and more nutritious choice of your
preferred foods, treats and drinks.
¡Que aproveche! Bon Appétit!
“Many people believe that
choosing good food isn’t easy
and isn’t as tasty. At Unilever
we have joined together
the expertise of chefs and
nutritionists to help you to
make food choices that are
both tasty and nutritious.”
Javier Guerra
(Unilever Food Solutions Chef)
Raquel Bernacer
(Unilever Nutritionist)
MEAL INSPIRATIONS
SWEET INSPIRATIONS
• Mediterranean Salmon and Vegetables
• Lemon Drizzle Cake
• Grilled Chicken Caesar Salad
• Pirate Ship Banana Splits
• Morrocan Harira with Herbs
• Peter Peacock Ice Cream
• Real Ratatouille
• Delish Fish Gratin
REFRESHING INSPIRATIONS
• Lemon and Thyme Chicken
• Raspberry and Pineapple Smoothie
with a Pea and Bean Salad
• Chicken and Broccoli Bake
• Lemon and Lime Ice Tea Punch
• Green Tea and Mint Julep
• Spaghetti Bolognese
• Lasagne Verde
SCHOOL MEAL INSPIRATIONS
• Warm Quinoa and Vegetable Salad
• Chicken Afritada
with Toasted Almonds and Sesame Seeds
• Fish Lumpias
CLEVER INSPIRATIONS
• Cream of Chicken Soup
• Lamb Jalfrezi Burgers
Ingredients, serves 4
MEAL INSPIRATIONS
1 sachet of Knorr Gourmet
Mediterranean Salmon
Seasoning Mix
Preparation
Cooking time
10 min.
20-35 min.
1 tablespoon vegetable oil
This dish gives you a
taste of the sea wrapped
in Mediterranean
flavours. Packed full of
delicious Mediterranean
ingredients, this recipe
is simple yet small
enough for a lunchtime
treat.
1 courgette, chopped
TIP To turn this into a
full meal, you can serve it
with some fluffy mashed
potatoes on the side.
2 red peppers, chopped
100 g cherry tomatoes, whole
4 salmon fillets
HOW TO MAKE IT
1. Preheat oven to 220˚C/425˚F/gas mark 7.
2. Put the contents of the sachet of Knorr
Gourmet Mediterranean Salmon Seasoning
Mix into a bowl and add the oil and vegetables.
Mix to combine and coat the vegetables.
3. Lay the steam bag that is included flat on a
baking tray with the opening facing towards
you. Place the coated vegetables into the bag
and place the fish on top. Fold over 2 cm of
the edge to close the bag then fold over again
to seal it, leaving enough space for it to expand
in the oven.
4. Place the baking tray into the preheated oven
and cook for 25-35 minutes on the middle
shelf. If you’re using a fan-assisted oven, the
cooking time could be a little shorter (20-25
minutes in total).
5. Carefully open the bag (attention: hot steam
will come out!). Check to see if the salmon
is fully cooked before serving it with the
Mediterranean vegetables.
Nutrition Information
Per portion
%* per portion
Energy
1099 kJ /
263 kcal
13 %
Fat
of which saturates
15 g
2.4 g
21 %
12 %
Carbohydrates
of which sugars
9.9 g
7.8 g
4%
9%
Fibre
2.5 g
Protein
23 g
50 %
Salt
1.3 g
22 %
* Reference Intake of an average adult (8400 kJ/ 2000 kcal)
MEAL INSPIRATIONS
1 head of romaine lettuce
4 slices of (wholegrain) bread
4 tablespoons olive oil
Preparation
Cooking time
5 min.
15 min.
2 chicken breasts
The original Caesar
salad was invented
by Italian immigrant
Caesar Cardini on a
busy Fourth of July in
the 1920’s, when his
restaurant ran out of
supplies. These days,
many variations exist.
This moreish version,
made with grilled
chicken and Hellmann’s
Caesar Dressing, is easy
to make and perfect for
a delicious lunch.
50 g freshly grated
TIP To add a splash of colour and a bit of
a bite to this dish, toss in some chopped
cucumber and tomato. You can turn the
salad into a full meal by serving crusty
bread on the side.
parmesan cheese
30 ml Hellmann’s
Caesar Dressing
HOW TO MAKE IT
1. Preheat the oven to 180˚C/350˚F/gas mark 4.
2. Separate the lettuce leaves and tear them into
chunks. Wash and spin dry.
3. Cut the bread into small squares. Drizzle them
with 2 tablespoons of olive oil. Divide the bread
chunks over a baking sheet and place in the
preheated oven for about 8 minutes, turning
them once, until golden brown.
4. Cut the chicken breasts into thin slices and
rub them with the remaining 2 tablespoons
of olive oil. Grill the chicken for 4-5 minutes
on each side until nicely charred.
5. Place the lettuce, grated cheese and bread
croutons in a large bowl and toss together.
Top with the grilled chicken. Drizzle over
the Hellmann’s Caesar Dressing for a perfect
finish.
Per portion
%* per portion
Energy
1583 kJ /
420 kcal
21 %
Fat
of which saturates
29 g
6.0 g
42 %
30 %
Carbohydrates
of which sugars
16 g
3.0 g
6%
3%
Fibre
3.2 g
Protein
23 g
46 %
Salt
1.5 g
24 %
Ingredients, serves 6-8
MEAL INSPIRATIONS
150 g boneless lamb
or mutton, trimmed
2½ tablespoons Flora Cuisine
Preparation
Cooking time
15 min.
75 min.
1 medium onion, finely chopped
2 large celery stalks,
finely chopped
100 g carrots, finely chopped
150 g cooked chickpeas,
rinsed and drained
10 g fresh ginger root, grated
1 large bunch of fresh parsley,
finely chopped
1 large bunch of fresh
coriander, finely chopped
1 packet Knorr Feinschmecker
Strauchtomatensuppe
(or any other Knorr
tomato soup)
¼ teaspoon ground cinnamon
50 g vermicelli noodles
1 lime, cut into wedges
Harira is Morocco’s
most famous soup. It’s
deliciously fragrant
thanks to spices such as
cinnamon, ginger and
pepper, and abundant
with fresh herbs. It’s
traditionally made
throughout the year, but
Moroccans love eating it
most of all during the
month of Ramadan,
when it’s often served to
break the fast at sunset.
TIP You can turn the soup
into a full meal by serving
it with Moroccan (flat)
bread. For a sweet touch,
serve some chopped dates
alongside the lime wedges
for stirring into the soup.
You can replace the lamb
or mutton with beef or
chicken if you prefer.
HOW TO MAKE IT
1. Dice the meat into 1 cm chunks.
2. Heat the pan and pour in the Flora Cuisine.
Add the onion and the meat and fry until the
meat starts to change colour.
3. Add the celery, carrot, chickpeas and ginger to
the pan. Fry gently for 5 minutes.
4. Stir well, pour in 500 ml water and bring to the
boil. Reduce the heat to medium and simmer
for 30 minutes.
5. Add the parsley and coriander (reserving a
few leaves for garnishing), another litre of
water and the packet of Knorr Feinschmecker
Strauchtomatensuppe. Bring back to the
boil and simmer until the meat is tender.
Add a little more water to the pan if the soup
becomes too thick.
6. Stir in the cinnamon and vermicelli noodles.
Cook for a further 10 minutes, stirring from
time to time.
7. Spoon into bowls and serve piping hot, with
the remaining parsley and coriander scattered
over and lime wedges on the side.
Nutrition Information Per portion** %* per portion
Energy
963 kJ /
231 kcal
12 %
Fat
of which saturates
6.9 g
1.6 g
10 %
8%
Carbohydrates
of which sugars
31 g
8.8 g
12 %
10 %
Fibre
6.8 g
Protein
12 g
23 %
Salt
0.53 g
9%
** Based on 6 portions
MEAL INSPIRATIONS
4 tablespoons Flora Cuisine
2 onions, finely chopped
2 aubergines, chopped
Preparation
Cooking time
10 min.
20 min.
2 red peppers, deseeded
This classic French
vegetable dish is simple
yet bursting with flavour.
Originating from the
Provence region of
France, it is usually
served a side dish.
It can be prepared in
the oven or, as in this
recipe, stir-fried then
simmered in a large pot.
and chopped
TIP Why not give this ratatouille its
own starring role? Combine it with some
whole wheat pasta or some boiled rice
and you have the perfect reason to go
meatless for a day.
2 courgettes, chopped
4 tomatoes, chopped
2 garlic cloves, crushed
4 teaspoons chopped
fresh thyme
4 teaspoons chopped
fresh rosemary
white pepper
HOW TO MAKE IT
1. Heat the Flora Cuisine in a wok. Add the onion
and fry for about 1 minute.
2. Add the aubergine and red pepper and stir-fry
for about 3 minutes.
3. Add the courgette, tomato, garlic and herbs.
Turn the heat down and cover the veggies with
a lid. Cook the ratatouille for about 15 minutes,
stirring every now and then.
4. Add white pepper to taste.
Per portion
%* per portion
Energy
592 kJ /
142 kcal
7%
Fat
of which saturates
6.0 g
0.7 g
9%
4%
Carbohydrates
of which sugars
19 g
3.7 g
7%
4%
Fibre
9.1 g
Protein
8.0 g
16 %
Salt
0.45 g
7%
MEAL INSPIRATIONS
250 ml passata di pomodoro
(or plain tomato sauce)
2 courgettes, cut into
Preparation
Cooking time
5 min.
25 min.
thin strips
You can make your
fish gratin taste even
yummier with a little
Hellmann’s. In this
recipe, a few dollops
of Hellmann’s Light
Mayonnaise jazzed up
with some fresh herbs
make a scrumptious
topping that infuses
your fish with flavour
and keeps it perfectly
moist.
400 g white fish fillets
TIP For this gratin dish, Hellmann’s
Light Mayonnaise is used instead of
cheese. The result is a succulent, moist
fish fillet full of flavour. Lovely served
with (wholegrain) pasta and vegetables.
2 garlic cloves, finely chopped
2 tablespoons chopped fresh
parsley
4 tablespoons Hellmann’s
Light Mayonnaise
HOW TO MAKE IT
2. Pour the tomato sauce into a pretty oven dish.
Scatter the courgette over the sauce and place
the fish fillets on top.
3. Mix together the garlic, chopped parsley and
Hellmann’s Light Mayonnaise and spread it
in an even layer over the fish.
4. Place the dish into the preheated oven and
bake for 20-25 minutes, or until fish is cooked
through and the topping golden and bubbling.
Per portion
%* per portion
Energy
878 kJ /
211 kcal
11 %
Fat
of which saturates
10 g
1.4 g
15 %
7%
Carbohydrates
of which sugars
8.4 g
5.1 g
3%
6%
Fibre
2.1 g
Protein
21 g
42 %
Salt
0.97 g
16 %
MEAL INSPIRATIONS
1 Knorr Chicken Stock Cube,
crumbled
3 tablespoons olive oil
Preparation
Cooking time
15 min.
12-15 min.
as much fresh thyme
as you like, some chopped,
some as sprigs
juice of 1 lemon
4 chicken breasts
For the Pea and Bean Salad:
4 tablespoons Hellmann’s
Real Mayonnaise
200 g broad beans, podded
and blanched
200 g peas, blanched
225 g cooked basmati rice
½ bunch of spring onions,
finely chopped
½ bunch of fresh chives,
finely chopped
This quick and easy
dish is a Knorr favourite,
especially during
the summer months,
and is perfect for
barbecuing! The
pea and bean salad
celebrates the fresh
vegetables around
at this time of year.
TIP To reduce the calories
of the Pea and Bean Salad,
you can use Hellmann’s
Light Mayonnaise instead.
HOW TO MAKE IT
1. Light the barbecue.
2. Place the Knorr Chicken Stock Cube into a
small bowl. Add 3 tablespoons of olive oil and
mix into a paste. Chop thyme leaves to taste.
Stir the chopped thyme and half the lemon
juice into the paste. Spread the paste evenly
over the chicken pieces.
3. Place the chicken in a fish basket or put the
pieces straight on to the barbecue. Cook
for 7-9 minutes depending on how hot your
barbecue is.
4. Mix the Hellmann’s Real Mayonnaise with the
broad beans, peas and rice. Place in a serving
dish and scatter with spring onion and chives.
5. Turn the chicken. Open up the fish basket, if
using, and place some thyme sprigs on top of
the chicken. Cook for a further 7-9 minutes
until cooked through.
6. Finish the chicken with a few drops of lemon
juice and a drizzle of olive oil. Serve with the
pea and bean salad.
Per portion
%* per portion
Energy
2533 kJ /
606 kcal
30 %
Fat
of which saturates
24 g
3.2 g
34 %
16 %
Carbohydrates
of which sugars
51 g
2.2 g
18 %
2%
Fibre
7.1 g
Protein
42 g
94 %
Salt
1.2 g
20 %
MEAL INSPIRATIONS
1 large head of broccoli
4 chicken breasts, diced
2 tomatoes (about 260 g),
Preparation
Cooking time
10 min.
40-45 min.
chopped
This delicious recipe
is surprisingly
straightforward and
super easy – perfect
for all the family –
thanks to its miracle
ingredient: a packet
of Knorr Cream of
Chicken Soup!
freshly ground black pepper
TIP Serve with a crisp
green salad on the side.
1 packet Knorr Cream
of Chicken Soup
2 teaspoons Maille
Wholegrain Mustard
50 g parmesan or cheddar
cheese, coarsely grated
HOW TO MAKE IT
2. Cut the broccoli into small florets. Bring a
saucepan of water to the boil and drop in the
florets. Cook for 3 minutes then drain.
3. Heat a non-stick frying pan. Put the chicken
into the pan. Brown the chicken for 5 minutes.
4. Transfer the chicken to an oven dish and
add the tomatoes and broccoli. Season with
pepper.
5. Sprinkle the contents of the packet of Knorr
Cream of Chicken Soup into a saucepan.
Pour in 425 ml of cold water as per the packet
instructions. Add the Maille Wholegrain
Mustard and mix well before bringing it to boil.
6. Pour the hot soup into the oven dish. Sprinkle
generously with grated cheese.
7. Place in the preheated oven and bake for
25-30 minutes, or until golden and bubbling.
Per portion
%* per portion
Energy
1517 kJ /
363 kcal
18 %
Fat
of which saturates
13 g
4.0 g
19 %
20 %
Carbohydrates
of which sugars
12 g
6.0 g
4%
7%
Fibre
6.1 g
Protein
50 g
110 %
Salt
1.5 g
25 %
MEAL INSPIRATIONS
1 carrot, finely chopped
1 onion, finely chopped
1 celery stick, finely chopped
Preparation
Cooking time
20 min.
90 -120 min.
1-2 tablespoons olive oil
2 garlic cloves, crushed
500 g extra lean minced beef
1 Knorr Beef Stock Pot
1 teaspoon tomato puree
1 tin (400 g) chopped tomatoes
1 bay leaf
1 small sprig of fresh thyme
300 g spaghetti
50 g cherry tomatoes
10 g dark chocolate, grated
½ small red chilli, chopped
2 sprigs of fresh basil,
leaves picked
freshly grated parmesan
Spaghetti Bolognese –
or a ragù alla
bolognese, as they
say in Italy – is a family
favourite and always a
hit with the little ones.
This version has a rich,
full flavour and the chilli
and chocolate give it a
subtle twist.
Per portion
%* per portion
Energy
2504 kJ /
599 kcal
30 %
Fat
of which saturates
22 g
6.9 g
35 %
33 %
Carbohydrates
of which sugars
60 g
7.5 g
22 %
8%
Fibre
5.5 g
Protein
40 g
86 %
Salt
2.0 g
33 %
HOW TO MAKE IT
1. Place the chopped carrot, onion and celery
on a chopping board and chop them together,
as finely as possible. This allows for all the
flavours to be released.
2. Heat a large frying pan on a low heat and pour
in the olive oil. Add the carrot, onion, celery
and garlic. Cooking down slowly, without
colour, allows the natural sweetness in the
carrot to come out.
3. Add the minced beef and break it up using
a wooden spoon. Allow any moisture to
evaporate. Once the mince is cooked, drain
away any excess fat by carefully tilting the
pan over the sink.
4. Place the pan back on the heat. Add the Knorr
Beef Stock Pot and 175 ml water and allow
to evaporate.
5. Stir in the tomato puree, the chopped
tomatoes and passata. Allow to evaporate and
thicken. Next add the bay leaf and thyme, cover
with a lid and cook slowly for 1-1½ hours.
6. Meanwhile, boil the spaghetti according to the
packet instructions. Near the end of the cooking
time, fry the cherry tomatoes in a splash of oil
and add to sauce. Remove the bay leaf and thyme
sprig from the bolognese. Finish the sauce by
stirring in the chocolate and chilli.
7. Serve the bolognese with the spaghetti.
Top with fresh basil leaves and a sprinkling
of parmesan.
TIP Why not use wholegrain spaghetti
instead of normal white spaghetti and
when you make this recipe only for
adults add some red wine (175 ml).
MEAL INSPIRATIONS
3 tablespoons Flora Cuisine
1 onion, finely chopped
1 garlic clove, crushed
Preparation
Cooking time
10 min.
65 min.
1 small leek, sliced
Lasagne is a classic
Italian dish in which
layers of pasta are
alternated with layers
of sauce and other
ingredients. This is
a vegetarian version,
prepared with Flora
Cuisine and lots of
chunky vegetables
– great for serving in
the middle of the table
as a family dinner.
250 g white mushrooms, sliced
TIP Serve with a salad. If you prefer
a meaty lasagne, make sure to choose
lean meats such as lean mince as
most bad fats in our diet come from
animal fat.
1 tin (400 g) chopped tomatoes
freshly ground black pepper
dried Italian herbs
450 g frozen spinach, defrosted
10 lasagne sheets
75 g freshly grated low
fat cheese
HOW TO MAKE IT
1. Heat the Flora Cuisine in a heavy saucepan.
Fry the onion, garlic, leek and mushrooms
in 2 tablespoons of Flora Cuisine.
2. Add the tomatoes, bring to the boil and turn
down the heat. Simmer for about 15 minutes.
Season the sauce to taste with pepper and
some Italian herbs.
Squeeze as much excess liquid as you can out
of the spinach.
4. Grease a large oven dish with a little Flora
Cuisine (approximately 1 tablespoon). Build
your lasagne, starting with a layer of vegetable
sauce and a little spinach and followed by
some lasagne sheets. Continue until all the
sheets, spinach and sauce has been used up,
finishing with the vegetable sauce.
5. Sprinkle the grated cheese on top and place in
the preheated oven. Bake for about 40 minutes
until the cheese is bubbling and the pasta is
cooked.
Per portion
%* per portion
Energy
1558 kJ /
399 kcal
20 %
Fat
of which saturates
8.4 g
1.5 g
12 %
8%
Carbohydrates
of which sugars
64 g
8.0 g
24 %
9%
Fibre
7.1 g
Protein
20 g
40 %
Salt
0.8 g
13 %
MEAL INSPIRATIONS
280 g quinoa
2 teaspoons (10 g)
Knorr Vegetable Bouillon
Preparation
Cooking time
5 min.
25 min.
160 g cauliflower, in small
florets
160 g mustard greens,
tough stems removed,
cut into strips
60 g almonds, toasted
20 g sesame seeds, toasted
20 ml reduced-sodium
Bango Kecap Manis
1 tablespoon rice vinegar
1 tablespoon Rama Culinesse
1 teaspoon freshly grated
ginger root
2 spring onions, sliced
diagonally
60 g almonds, toasted
20 g sesame seeds, toasted
Quinoa, a gluten free
seed, is originally
from South America
and is often served as
a substitute for grains,
rice or couscous. Quinoa
is rich in protein, fibre
and various vitamins
and minerals – a
wonderful ingredient
for a nutritious dish.
TIP Serve this nutritious
meal on mixed crispy
greens. Use rocket if
mustard greens are not
available.
HOW TO MAKE IT
1. Place a 30 cm frying pan on a medium heat
and toast the quinoa for 5 minutes or until
fragrant and golden. Stir frequently.
2. Pour 570 ml water into the pan and add in
the Knorr Vegetable Bouillon. Drop in the
cauliflower and bring to the boil. Turn the
heat right down, cover with a lid and simmer
for 10 minutes.
3. Add the mustard greens, half the almonds
and half the sesame seeds. Cook for about
7 minutes or until all the water has been
absorbed by the quinoa.
4. In the meantime, place the Bango Kecap
Manis, rice vinegar, Rama Culinesse,
ginger and spring onion into a bowl and
add 1 tablespoon water. Stir together to make
a dressing.
5. Transfer the quinoa and veggies to a large
serving bowl. Drizzle over the dressing and
toss until everything is evenly coated.
6. Sprinkle the quinoa salad with the remaining
toasted almonds and sesame seeds and serve.
Per portion
%* per portion
Energy
1786 kJ /
427 kcal
21 %
Fat
of which saturates
18 g
1.8 g
25 %
9%
Carbohydrates
of which sugars
58 g
7.7 g
22 %
9%
Fibre
9.8 g
Protein
17 g
33 %
Salt
1.5 g
25 %
SWEET INSPIRATIONS
For the cake:
175 g self-raising flour
1 level teaspoon baking powder
Preparation
Cooking time
30 min.
60 min.
175 g Rama Culinesse
Zingy, sweet and light,
this lemon drizzle cake
has it all. It’s made
using Rama Culinesse
instead of butter,
making it even easier
to mix the batter as
Rama Culinesse can
be added to the mixture
straight from the fridge.
You can even grease
your tin with it!
175 g caster sugar
TIP Serve this delicious
Lemon Drizzle Cake with
your afternoon cup of
Lipton tea.
3 eggs
2 tablespoons semi-skimmed
milk
finely grated rind of 2 lemons
For the lemon syrup:
juice of 2 lemons, strained
115 g caster sugar
HOW TO MAKE IT
2. Sift the flour and baking powder together into
a large mixing bowl. Add the remaining cake
ingredients and beat with a wooden spoon
until you have a smooth batter.
3. Grease a 1 kg loaf tin with a little Rama
Culinesse and line with greaseproof paper.
Scrape the batter into the tin.
4. Bake the cake in the preheated oven for
1 hour or until a skewer, inserted in the
middle, comes out clean.
5. To make the lemon syrup, put the lemon
juice and the sugar into a saucepan and
heat gently until the sugar has dissolved.
6. While cake is still warm in the tin, drizzle
over the syrup. Wait until the syrup has been
absorbed into the cake before drizzling over
the next bit. Continue until all the syrup has
been absorbed into the cake. Turn cake out
onto a wire rack.
7. Slice the cake and serve.
Per portion
%* per portion
Energy
867 kJ /
271 kcal
14 %
Fat
of which saturates
13 g
1.5 g
19 %
8%
Carbohydrates
of which sugars
20 g
9g
7%
10 %
Fibre
0.5 g
Protein
3g
6%
Salt
0.75 g
12 %
SWEET INSPIRATIONS
6 scoops (300 g) Wall’s Soft
Scoop Vanilla Ice Cream
6 raspberries
Preparation
2 bananas
Kids will love making –
and eating! – this fun
and tasty ice cream
dessert.
16 blueberries
4 ice cream wafers
2 slices of peach
4 strawberries
TIP You can experiment
with different fruits,
depending on the season,
to vary the colours,
flavours and textures.
10 min.
HOW TO MAKE IT
1. Place 3 scoops of delicious Wall’s Soft Scoop
Vanilla Ice Cream on each of 2 serving dishes.
Place a raspberry on top of each scoop.
2. Slice the bananas in 2 lengthways and place
2 halves on each dish; one half on either side
of the ice cream to make the pirate ship’s body.
3. Using cocktail sticks, attach some blueberries
onto the sides for portholes.
4. Stick the wafers into the ice cream for the
sails.
5. Place the slice of peach at one end of each
pirate’s ship for a bow.
6. Cut up some strawberries to make scary
sharks!
7. Now get the family aboard and tuck in.
Per portion
%* per portion
Energy
401 kJ /
96 kcal
5%
Fat
of which saturates
2.7 g
1.4 g
4%
7%
Carbohydrates
of which sugars
15 g
9.1 g
7%
10 %
Fibre
1.5 g
Protein
5.1 g
11 %
Salt
0.065 g
1%
SWEET INSPIRATIONS
4 scoops (200 g) Wall’s Soft
Scoop Vanilla Ice Cream
4 ice cream wafers
Preparation
8 milk chocolate chips
1 slice of kiwi fruit
8 strawberries, 4 whole,
4 sliced
Another great recipe
for making and eating
together with your
children. The cupcake
paper casing makes
this a treat that can be
eaten without a plate
or spoon: your kids can
hold it in their hands.
Things may get a little
messy though!
TIP You can experiment
with different fruits,
depending on the season,
to vary the colours,
flavours and textures.
15 min.
HOW TO MAKE IT
1. Place a scoop of delicious Wall’s Soft Scoop
Vanilla Ice Cream into each of 4 colourful
paper cupcake cases.
2. Press a juicy strawberry into each scoop of
ice cream for Peter Peacock’s head and push
chocolate chips into the strawberry for his
eyes.
3. To make the peacock’s tail feathers, stick a
wafer into the ice cream scoop right where
his tail should be. Decorate the tail with slices
of kiwi fruit and strawberry.
4. Grab a spoon and tuck into this delicious treat
with all the family.
Per portion
%* per portion
Energy
376 kJ /
90 kcal
5%
Fat
of which saturates
3.7 g
1.9 g
5%
10 %
Carbohydrates
of which sugars
12 g
5.6 g
5%
6%
Fibre
1.1 g
Protein
1.8 g
4%
Salt
0.1 g
2%
400 ml cold Ades
Zero Original
250 g frozen raspberries
Preparation
150 g pineapple slices,
chopped
4 teaspoons (2 sachets)
sucralose
5 min.
HOW TO MAKE IT
1. Place the Ades Zero Original and raspberries
into a blender and whizz until smooth.
2. Add the pineapple and the sweetener and
whizz again until you have a creamy mixture.
3. Pour into high glasses and serve immediately.
Per portion
%* per portion
Energy
326 kJ /
78 kcal
4%
Fat
of which saturates
2.3 g
0.0 g
4%
0%
Carbohydrates
11 g
4%
Fibre
4.5 g
Protein
3.8 g
7.5 %
Salt
0.2 g
3.3 %
This fruit blend is
delicious. Its special
ingredient: tasty
Ades soy drink. It’s
summer in a glass!
TIP Serve with a straw
and perhaps a few fresh
raspberries on the side for
a refreshing snack.
1 bottle (500 ml) Lipton
Ice Tea Lemon
240 ml orange juice
Preparation
1 lemon, sliced
1 lime, sliced
fresh mint leaves and halved
strawberries
This fruity, citrussy
punch is really
refreshing. Delicious
as an everyday drink,
yet pretty enough for
a party!
10 min.
HOW TO MAKE IT
1. Pour the Lipton Ice Tea Lemon into a large
pitcher and add the orange juice, sliced lemon
and sliced lime. Stir well to combine.
2. Serve the ice tea punch in sturdy glasses,
pour over ice cubes if you like. Garnish with
mint leaves and strawberry halves.
Per portion
%* per portion
Energy
222 kJ /
53 kcal
3%
Fat
of which saturates
< 0.5 g
< 0.5 g
<1%
<1%
Carbohydrates
of which sugars
13 g
10 g
5%
11 %
Fibre
0.8 g
Protein
0.5 g
1%
Salt
0.03 g
<1%
TIP Why not try using
other fruit juices instead
of orange, such as apple,
pineapple or grape juice.
1 teabag Lipton Green Tea
2 teaspoons sugar
1 teaspoon lime juice
Preparation
10 fresh mint leaves
extra fresh mint leaves and
a slice of lime (optional)
10 min.
HOW TO MAKE IT
1. Prepare a cup of green tea by pouring 240 ml
boiling water onto a Lipton Green Tea bag.
Leave to infuse for 2 minutes, then leave to
cool.
2. Place the mint leaves and sugar into a cocktail
shaker or pestle and mortar and mash
together.
3. Add the cooled Lipton Green Tea and the lime
juice. Shake or stir.
4. Pour the green tea and mint julep over ice
cubes to serve. Garnish, if you like, with a sprig
of mint and a slice of lime.
This is a non-alcoholic
twist on the classic
mint julep cocktail.
A wonderful way of
jazzing up your regular
cup of green tea.
TIP Have a go at making
your own cocktails by
trying other Lipton Tea
flavours.
Per portion
%* per portion
Energy
138 kJ /
33 kcal
2%
Fat
of which saturates
0g
0g
0%
0%
Carbohydrates
of which sugars
8g
8g
3%
9%
Fibre
0g
Protein
< 0.5 g
<1%
Salt
0.03 g
<1%
Unilever Food Solutions has created a program
for schools worldwide, helping caterers to offer
tasty, affordable and nutritionally balanced
meals to schoolchildren. The aim is to inspire all
children to eat healthy food, and take this as the
basis for a healthy lifestyle. So far, the program
has been introduced in eight countries and is
offering a healthier option to millions of children
every school day.
The following two recipes, Chicken Afritada and
Fish Lumpias, will give you a taste of some of
the delicious recipes that have been developed
for school children in the Philippines. Our teams
of chefs and nutritionists worked hand in hand
to create recipes that take into account the local
preferences of children, the nutritional quality of
food and the schools’ budget restrictions. Enjoy!
120 ml annatto oil
(or vegetable oil)
120 g white onion,
Preparation
Cooking time
15 min.
20-30 min.
finely chopped
30 g garlic, minced
1.5 kg chicken, chopped
into pieces
20 g Knorr Rostip Chicken
Seasoning Powder
½ teaspoon freshly ground
black pepper
30 g Knorr Chicken Broth Base
1 bay leaf
50 g white sugar
180 g potato, cut into 2 cm dice
180 g carrot, cut into 2 cm dice
10 g cornstarch
120 g malunggay leaves
(or spinach)
HOW TO MAKE IT
1. Heat the oil in a large pot. Add the onion and
garlic and sauté.
2. Put the chicken pieces into the pan and sauté
until lightly browned.
3. Season the chicken with the Knorr Rostip
Chicken Seasoning Powder and the black
pepper.
4. Pour in 2 litres of water and the passata. Stir
in the Knorr Chicken Broth Base, bay leaf
and white sugar. Simmer until the chicken is
cooked through.
5. Drop in the potatoes and carrots and simmer
for 5 minutes until the vegetables are tender.
6. Mix the cornstarch with a little water. Stir the
slurry into the sauce to thicken.
7. Add the malunggay leaves and simmer for one
more minute.
8. Serve the Chicken Afritada with cooked rice.
3.2 kg cooked rice
This delicious chicken
dish is extremely
popular in the
Philippines. It is heart
warming and nutritious
and particularly nice
in winter.
TIP Brown rice or a mix
of brown and white rice
can be used to increase
the fibre content of the
dish. If you cannot find
malunggay leaves, you
can use spinach instead.
Per portion
%* per portion
Energy
1613 kJ /
386 kcal
19 %
Fat
of which saturates
8.8 g
1.3 g
13 %
7%
Carbohydrates
of which sugars
53 g
3.9 g
20 %
4%
Fibre
1.5 g
Protein
21 g
42 %
Salt
1.6 g
27 %
375 g boiled sweet potato
90 g garlic, minced
180 g white onion, finely
Preparation
Cooking time
30 min.
10 min.
chopped
900 g tuna flakes (cooked)
150 g malunggay leaves
(or spinach), chopped
45 g plain flour
35 g Knorr Rostip Chicken
Seasoning Powder
3 eggs, beaten
150 g lumpia wrappers
vegetable oil for deep frying
Lumpias are cousins of
the well-known spring
rolls. Their wrappers are
slightly thicker though,
making them extra
crispy once deep-fried.
These amazing fish
lumpias are served as
main dish together with
vegetables and rice for
school children in the
Philippines. They can
be served as a delicious
starter as well.
TIP You can reduce the fat
content of these lumpias
by carefully draining off
any excess of oil after
deep-frying. When
deep-frying, use heatstable refined vegetable
oils.The fat should not be
heated over 175 °C. If you
cannot find malunggay
leaves, you can use
spinach instead.
HOW TO MAKE IT
1. Mash the boiled sweet potato. Place in a bowl
and add the garlic, onion, tuna, malunggay
leaves, flour, Knorr Rostip Chicken Seasoning
Powder and eggs. Mix well to combine.
2. Carefully heat a layer of oil in a pan with a
heavy base, or preheat a deep fat fryer.
3. Lay out the wrappers on a work surface. Place
25 g of the filling on each wrapper. Tuck in the
sides and roll into cigars.
4. Deep fry fish lumpias until golden brown.
Place on kitchen paper to drain off any excess
of oil.
Per portion
%* per portion
Energy
732 kJ /
175 kcal
9%
Fat
of which saturates
7.3 g
1.0 g
10 %
5%
Carbohydrates
of which sugars
13 g
2.0 g
5%
2%
Fibre
1.0 g
Protein
14 g
28 %
Salt
1.3 g
22 %
Unilever Food Solutions has created their
Seductive Nutrition service, supporting chefs
and operators with practical solutions that
enable them to make small but vital changes to
their top dishes, making them slightly healthier.
Furthermore, the service helps chefs and
operators to describe their dishes in the most
appetizing way, inspiring guests to pick those
particular dishes off the menu.
The message is crystal clear: Small changes
can make a big difference!
The following two recipes, Cream of Chicken
Soup and Lamb Jalfrezi Burger show a
traditional recipe alongside a tweaked version
with small ingredient changes that help to make
the dish slightly healthier.
Try our Cream of Chicken Soup and Lamb
Jalfrezi Burgers and see for yourself the small
but vital benefits our clever Seductive Nutrition
service has to offer!
Traditional recipe
CLEVER INSPIRATIONS
38 g Knorr Clear Chicken
Paste Bouillon
There’s nothing quite like a
creamy homemade chicken
soup. Restorative for the body
and the soul, this nourishing
soup is both comforting and
satisfying. You can leave it
chunky or make it nice and
smooth by whizzing it in a
blender. Enjoy!
Preparation
Cooking time
200 g chicken pieces (both dark
and white meat), diced
• 50 g butter
10 min.
20 min.
100 g onion, finely chopped
50 g celery stalks, finely chopped
50 g plain flour
• 100 ml double cream
HOW TO MAKE IT
1. Pour 1.5 litres of boiling
water on the Knorr Clear
Chicken Paste Bouillon
and stir until dissolved.
2. Pouch the chicken in the
prepared bouillon until
thoroughly cooked. Drain and
reserve the cooking liquid.
3. Meanwhile, heat the Flora
Buttery Spread in a pan over
a medium heat and add the
onion, carrot and celery.
Cook them without colouring
until tender.
4. Stir in the flour and cook for
another 2-3 minutes without
colouring to make a roux.
5. Gradually stir the cooking
liquid into the roux and
bring it to the boil. Add the
Meadowland Double and
poached chicken. Allow to
simmer until the chicken is
thoroughly heated through.
6. Serve in soup bowls and
garnish with the chopped
chives. Serve with warm
bread and a Flora Original
on the side.
TIP Using Flora Buttery and
Flora Original instead of butter
improves the fatty acid profile of
this dish. Use wholegrain bread
as a healthier option compared
to white bread.
Traditional recipe
1 small bunch (10 g) of fresh
Per portion
%* per portion
chives, finely chopped
Energy
1960 kJ /
469 kcal
23 %
• 100 g butter
Fat
of which saturates
19 g
12 g
27 %
60 %
Healthier recipe
Carbohydrates
of which sugars
59 g
4.9 g
23 %
5%
38 g Knorr Clear Chicken
Fibre
< 0.5 g
Paste Bouillon
Protein
5.4 g
11 %
200 g chicken pieces (both dark
Salt
1.6 g
27 %
and white meat), diced
1 kg bread of your choice, sliced
• 50 g Flora Buttery Spread
100 g onion, finely chopped
Healthier recipe
Per portion
%* per portion
50 g celery stalks, finely chopped
Energy
1555 kJ /
372 kcal
19 %
Fat
of which saturates
8.2 g
3.9 g
12 %
20 %
chives, finely chopped
Carbohydrates
of which sugars
59 g
5.1 g
23 %
6%
1 kg bread of your choice, sliced
Fibre
< 0.5 g
• 100 g Flora Original
Protein
5.4 g
11 %
(portion packs)
Salt
1.4 g
23 %
50 g plain flour
• 100 ml Meadowland Double
Traditional recipe
CLEVER INSPIRATIONS
• 1.2 kg minced lamb
50 g Knorr Professional
Garlic Purée
These burgers are fun, fresh
and made from scratch. The
Knorr Patak’s Jalfrezi Paste
gives them a bit of fire. Do you
like your burgers extra spicy?
Try using a little chopped
chilli in the topping as well.
HOW TO MAKE IT
1. Place the lean minced lamb
meat into a mixing bowl.
Add the Knorr Professional
Garlic Purée, oil and Knorr
Patak’s Create More Jalfrezi
Concentrated Sauce and
mix well.
2. Divide the meat mixture into
10 equal sized portions and
shape them into patties.
Place onto a tray, cover, label
and refrigerate until required.
3. Mix together the Hellmann’s
Light Mayonnaise, coriander,
mint, cucumber, mango and
chilli (if using). Cover, label
and refrigerate until required.
4. Heat a chargrill or griddle
pan to a high heat. Fry the
burgers until the required
core temperature is reached.
Place on a large platter, and
allow to rest for 5 minutes.
5. Slice open the burger buns.
Now build the burgers: start
with some lettuce, followed
by a burger, slice of tomato
and slice of onion. Spread the
Hellmann’s Light Mayonnaise
mixture on the top half of the
bun and place on top.
Preparation
Cooking time
TIP By using lean meat, you are
reducing the amount of fat and
saturated fat in this recipe.
Keeping portion sizes reasonable
helps control the calorie content
of your dish. The lamb mince can
be replaced with lean minced beef,
minced chicken or minced salmon.
• 30 ml sunflower oil
300 ml Knorr Patak’s
Create More Jalfrezi
20 min.
20 min.
Concentrated Sauce
• 300 ml Hellmann’s
Real Mayonnaise
1 bunch (15 g) of fresh mint
Traditional recipe
100 g cucumber, chopped
Per portion
%* per portion
30 g mango, chopped
Energy
2813 kJ /
673 kcal
34 %
Fat
of which saturates
48 g
11 g
69 %
55 %
Carbohydrates
of which sugars
33 g
7.1 g
13 %
8%
Fibre
1.4 g
Healthier recipe
Protein
28 g
56 %
• 1 kg lean minced lamb
Salt
2.3 g
38 %
50 g Knorr Professional
10 g red chillies, chopped
500 g hamburger buns
150 g mixed lettuce leaves
150 g tomatoes, sliced
100 g red onions, sliced
Garlic Purée
• 20 ml sunflower oil
300 ml Knorr Patak’s
Healthier recipe
Per portion
%* per portion
Energy
1906 kJ /
456 kcal
23 %
Fat
of which saturates
25 g
7.7 g
36 %
39 %
Carbohydrates
of which sugars
33 g
7.3 g
13 %
8%
1 bunch (15 g) of fresh mint
Fibre
1.5 g
Protein
24 g
48 %
Salt
2.2 g
37 %
Create More Jalfrezi
Concentrated Sauce
• 150 ml Hellmann’s Light
Mayonnaise
100 g cucumber, chopped
30 g mango, chopped
10 g red chillies, chopped
500 g hamburger buns
150 g mixed lettuce leaves
150 g tomatoes, sliced
100 g red onions, sliced
Concept
Unilever Nutritionists and Chefs; Susan Vermunt, Petra Kloek
Production
Pepper & Salt Food Communication Consultancy
Design
Rosa Vitalie
Acknowledgment
Louise Du-Plessis, Katrin Reiss, Beth Turner, Rachel Willcocks
Contact
[email protected]
At Unilever, we care
for the environment.
Therefore we have
developed a recipe
book that is only
available online.
Please think carefully
before printing these
pages. For further
information on the
Unilever Sustainable
Living Plan, please
visit our website:
www.unilever.com/
sustainable-living/.
© Unilever N.V. 2013.
All rights reserved.
This publication and
no part thereof may
be reproduced, made
public, altered, or
transmitted, in any
form or by any
means, electronic or
mechanical manner
including photocopying,
recording or any
information storage
or retrieval system,
without the prior
written permission
of Unilever.

20 nutritious and delicious recipe inspirations

Transcription

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