At a glance informationcft-staging-cdn.core-clients.co.uk.s3-eu-west-1.amazonaws.com/site… · Mini Veggie Pizzas 24 Black Bean Burritos 26 Szechuan Pork 28 Rice (Plain, Egg Fried

This activity pack contains healthy, homemade recipes themed around popular restaurant and take-away foods. These delicious recipes demonstrate how popular meals can be cooked at home from scratch and are often tastier, cheaper and healthier than local take-away versions.

We have also included some ideas for take-away-inspired activities such as a home pizza delivery service, stay-at-home take-away night and also a take-away themed competition.

Non-cook activity Gift idea

Hob or stove required Vegetarian

Oven required Allergy warning

Microwave required Quick activity up to 30 minutes

Grill required Medium-length activity up to 1 hour

Food discovery/taster session Longer activity up to 1½ hours

Bag it up!

At a glance informationKey to recipes:

Favourite take-awaysto cook at homeIntroduction

www.letsgetcooking.org.uk

Activity Ideas 5

Rice Discovery Session 6

Recipes

Oriental Turkey Mince Boats 8

Breaded Fish 10

Roasted Lemon and Herb Potato Wedges 12

Mushy Peas 13

Vegetable Chow Mein 14

Chicken Tikka Masala 16

Vegetable Korma 18

Curry Pastes 20

Barbecue Pork Ribs 22

Mini Veggie Pizzas 24

Black Bean Burritos 26

Szechuan Pork 28

Rice (Plain, Egg Fried and Mushroom) 30

Aloo Gobi 32

Chocolate Brownies 34

Popcorn 36

Fruity Frozen Yoghurts 38

Contents


Fish and ChipsThe potato is thought to have been brought to England from the New World in the 17th century by Sir Walter Raleigh, but it was France or Belgium who invented the fried chip. Both Lancashire and London claim to be the first to invent fish and chips as a meal. Chips were a cheap, staple food of the industrial north of the country, and fried fish was introduced to London’s East End by Jewish immigrants. The first fish and chip shop in the north of England is thought to have opened in Mossely, Lancashire, around 1863. Mr Lees sold fish and chips from a wooden hut in the market. In London, Joseph Malin opened a fish and chip shop in Cleveland Street, near Bow Bells, in 1860. Fish and chip shops were originally small family businesses, often run from the front room of the house and were quite common by the late 19th century. Fish and chips were one of the few foods not to be rationed during World War Two in the 1940s.

Chicken Tikka Masala The origin of this very British curry dish has caused many arguments! It is thought that it was created at some point between the 1950s and 1970s, and some people think it was first made in a Glasgow curry house. Legend has it that a Bangladeshi chef invented it when a British customer asked for gravy with his Chicken Tikka.

Chow Mein and Szechuan Pork There are many different varieties of Chow Mein. It is a noodle-based dish that originates from Northern China, where wheat, not rice, was once the main food crop.

Szechuan is a traditional style of cooking from the Sichuan region, in the south west of China, which is famous for its bold flavours (often including pepper, chilli, garlic and ginger).

Lettuce BoatsThe lettuce wrap (or boat) is used across the world for enclosing many different ingredients. People in Vietnam, China, Korea and Cambodia have been eating this dish for hundreds of years. A whole variety of fillings can be easily wrapped up ready to go!

Burritos A burrito is a Mexican food consisting of a tortilla rolled around a filling, typically made using beans or ground or shredded beef. ‘Burrito’ translates as ‘little donkey’ in Spanish. A Mexican folk tale tells of a man named Juan Mendez who sold tacos in a street stand, using a donkey as transport for himself and the food, during the Mexican Revolution in the early 1900s. To keep the food warm, Mendez wrapped it in large homemade flour tortillas.

PizzaFlavoured flatbreads similar to pizza have been made for thousands of years. Tomatoes were not added to pizzas in Italy until the 1700s. When tomatoes first arrived in Europe from the New World (probably in the 16th century) some Italians didn’t want to eat them as they thought they were poisonous! Pizza has been cooked in Italy for centuries and was originally sold in the street as a food for poor people. During World War Two, rumour has it that American troops occupying Italy discovered pizza while looking for good food when they became bored with their rations.

PopcornPopcorn is a type of maize or corn and was first discovered thousands of years ago by the Guatemalan Aztecs. Popcorn was an important food for the Aztecs, and they also used it as decoration for ceremonial headdresses, necklaces and ornaments! The Europeans who went to America in the 1500s and 1600s learnt about popcorn from the Native Americans. The Europeans loved popcorn so much they served it with sugar and cream for breakfast. This was the very first puffed breakfast cereal. Most of the world now gets its popcorn from the United States.

Chocolate BrownieThe brownie got its name from its dark brown colour. We don’t know who invented the chocolate brownie, but there are a few different stories of how it appeared in the United States at the end of the 1800s. Some people say a chef mistakenly added melted chocolate to a batch of biscuits, others say a cook was making a cake but didn’t have enough flour. However it came about, it is now a firm favourite around the world.

Frozen YoghurtThe history of frozen desserts goes back thousands of years, and its origins can be found in Asia, where water ices were first made for royalty. In the Persian Empire, people would pour grape juice over a bowlful of snow when the weather was hot. Snow would be stored in cool underground chambers in the desert known as ‘yakhchal’, or taken as needed from the top of the mountains. The Chinese made the first ice cream in about 200 BC when they packed snow around a milk and rice mixture.

Did you know?

History of popularUK restaurant and take-away foods


Take-away competitionSurvey your friends and family members to find out their favourite take-aways to cook at home. In a club session, divide club members into teams and cook one take-away dish per team. Design a logo, poster or symbol and make a box for your product (please see the insert provided for a carton template). You could ask the groups to film an advert or animation, or record a radio jingle. To judge the winning take-away, arrange a tasting session. Invite guests and ask them to judge their favourite dish. You could also use this as a community cooking event and an opportunity to fundraise for your club.

Design a ‘Fit to Win’ board game Design your own board game - roll a dice to move your playing piece forward when you land on a home-made take-away or a regular keep-fit activity. Go back spaces when you land on a take-away outlet meal or a regular activity that doesn’t keep you fit (such as watching lots of TV every day). First to the end wins! Draw your own illustrations, use cut-outs from magazines, or try designing a board game on the computer.

Movie nightWatching a movie at home is a great way to spend time with family or friends. You could make home-made popcorn, design and make paper tickets.

Stay-at-home take-away nightGet that Friday feeling with a stay-at-home, make-your-own take-away night. Invite friends and family over and turn your home into a restaurant for the evening.

Think of a name and a design and make a menu with a main course, side dish and dessert. Lay the table with knives and forks. Use chopsticks to eat your Chinese and place wedges of fresh lemon in small bowls of water to wash your fingers. Put suitable background music on for your restaurant and get everyone to dress for dinner.

Work out how much money you have saved by having your take-away at home, compared to ordering a similar meal from a local restaurant.

Home pizza delivery serviceNext time you are involved in fund raising, get your family or friends to ‘phone’ your pizza service. Then take their order, make the pizza and deliver it to the table. You could then join them for pizza.

Favourite take-aways

Activity Ideasto cook at home


What is rice?Technically, rice is the seed of the monocot plant, but more importantly it is the staple food for much of the world's human population, especially in Asia and the West Indies.

There are thousands of varieties of rice consumed throughout the world, and different countries tend to have different preferences for the type they use. For example, in India they most often use grains that do not stick together, while countries in the Far East tend to prefer their rice to be soft and sticky.

The rice plant Rice is normally grown as an annual plant although in some countries it can survive the winters and be grown as a perennial (which means that it grows for more than two years). The rice plant is a dramatic-looking plant which can grow to up to 1.8 metres tall and has long thin leaves and small wind-pollinated flowers. The grain comes from the edible seed that the plants produce.

How does rice grow? Rice grows in countries that have a hot climate and a high average rainfall, and can be cultivated anywhere, even on a steep hill or in the mountains. Wherever it is grown, though, it needs a lot of water. Traditionally, rice is grown by flooding the fields with water, either during or after the young seedlings are planted up, as this water prevents weeds growing and deters pests from eating the establishing plants.

Once the plants have been harvested, the seeds must be milled using a rice huller which removes the inedible, tough outer husks of the grain. The rice produced from this first milling is what we know as brown rice, which has a chewy texture. Often the grain is milled again to remove the rest of the husk and the germ, which creates white rice.

Nutritional information Rice is a good source of carbohydrate, contains protein and is low in fat, and although for many it is a staple food, it is not a complete protein. Rice should be combined with other sources of protein, such as nuts, seeds, beans, fish or meat. Brown rice is a healthier choice as it has not been refined or processed. This means that it contains more vitamins and nutrients when compared to white rice as it is particularly high in iron, fibre and the vitamin B complex group.

Interesting facts• Rice is often directly associated with prosperity

and fertility, which is why in some cultures it is thrown like confetti at weddings.

• Raw rice may be ground into flour. Rice flour does not contain gluten, so it is suitable for people observing a gluten-free diet.

• The word rice comes from the French word 'Riz'.

• The Japanese word for cooked rice is 'Gohan', which is the same as the word for meal.

• In India, rice is the first food a new bride offers her husband.

• Instead of saying "How are you?" as a typical greeting, the Chinese ask, "Have you had your rice today?”

Activity ideas for your cooking sessions• Put together a display of various types of

uncooked rice and see if club members can identify them.

• You could also display uncooked and cooked rice to show the characteristics of each type of rice.

• If you are cooking with a large group, divide it up into sub groups and get each to cook a recipe using a different type of rice.

• Weigh and compare different types of rice before and after cooking to see how much water they absorb.

Rice Discovery Session


Type of rice Appearance Recipes

Classic rice grains

Long grain rice Long, slender grains which have been milled so that the outer husk is removed, then the layers of bran are milled until the grain is white

Can be used in savoury rice dishes, and also as an accompaniment to curries and chilli

Medium grain rice Shorter, wider grains. Cooked grains are moist, tender and tend to cling together

Typically used for desserts and puddings where a creamy consistency is required

Short grain rice Has a short, plump, almost round grain.Cooked grains are moist and tend to cling together

Ideal for puddings, desserts and sushi

Speciality rice

Brown rice Rice from which only the hull has been removed. When cooked it has a slightly chewy texture and a nutty flavour. The light brown colour of this grain is caused by the presence of bran layers which are rich in minerals and vitamins, especially the B-complex group

Can be used in savoury rice dishes, and as an accompaniment to curries and chilli

Sweet/waxy/glutinous rice

Before cooking this has a chalky, white, opaque grain, and when cooked the grains lose their shape and become glutinous and sticky

Used in Asian cooking where 'sticky' rice is required, and also in food manufacturing where it is added as a thickening agent in sauces

Aromatic rice Aromatic rice has a flavour and aroma similar to that of roasted nuts or popcorn. Includes Basmati and Jasmine rice

Predominantly used in Asian cookery to accompany savoury dishes

Arborio riceLarge, bold, medium grain with a chalky centre which gives a creamy consistency when cooked and absorbs flavours well

Used to make the traditional Italian risotto. Carnaroli is also a member of the Arborio rice family and is considered the best risotto rice

Parboiled Long grain rice that has been steamed before being milled, which prevents the rice from sticking when cooked

Often seen in shops as 'easy cook rice'

Wild rice Slender, black grains. A remote relative of long grain rice which is actually an aquatic grass seed

Often bought mixed with long grain rice

Rice Discovery SessionTypes of riceAcross the world, it is thought that there are more than 40,000 different varieties of rice! Rice comes in three grain sizes: long, medium and short. There are also speciality grains available, as shown in the table below.


EquipmentChopping board

Sharp knife

Peeler

Grater

Small serving bowl

Fork

Garlic press

Teaspoon

Lemon squeezer

Measuring spoons

Colander

Serving platter

Large non-stick frying pan

Wooden spoon

Pan stand

IngredientsMakes 12 Boats Serves 4 as a main (with rice)

1 red pepper

2 medium carrots

3 spring onions

1 fresh red chilli OR 1 x 5ml spoon chilli powder OR ½ x 5ml spoon dried chilli flakes

2 cloves garlic OR 2 x 5ml spoons garlic paste

2cm piece fresh ginger OR 1 x 5ml spoon ginger paste

1 bunch coriander

2 limes

1 orange

2 x 15ml spoons light soy sauce

1 x 15ml spoon sesame oil

2 little gem lettuces

500g turkey minceTop Tips• This recipe can also be served on its own

as a starter for 8-12 people. • Keep the turkey mince moving in the

pan to help it separate and to prevent it cooking in clumps.

• Be careful when chopping the chilli: to avoidtouchingitwithyourfingers,useafork to hold it while you chop.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 5, 6a, 7b, 7e, 8a, 8b, 8d, 9h, 11a, 12e, 15c, 16. www.letsgetcooking.org.uk8

Oriental Turkey Mince Boats These delicious and zingy boats are inspired by Vietnamese cooking. They are ideal for a snack, starter or a main accompanied by rice or noodles. Whilst Vietnamese cuisine is distinctive, you can also spot similarities here with Thai and Chinese cooking.

Wheat/gluten and soy

Nutritional information per portion (310g):calories fat sugarssaturates salt

306.119%13.5g

9%8.1g

16%3.2g

22%1.3g

of an adult’s guideline daily amount

Method1. Wash all of the vegetables. Deseed the red pepper

and chop into 1cm pieces.

2. Peel and grate the carrots, top and tail the spring onions and chop finely. Place 1 chopped spring onion in a serving bowl and set aside, keeping the rest for later.

3. Deseed the chilli (if using) and slice finely (wash your hands afterwards).

4. Peel and crush the garlic and peel and grate the ginger.

5. Finely chop the coriander. Place a third of the chopped coriander in the serving bowl with the spring onion, keeping the rest for later.

6. Squeeze the juice from the limes and the orange and place the juice in the serving bowl with the coriander and spring onion. Add the soy sauce and sesame oil and mix with a spoon. This is the dressing to drizzle over the boats when serving.

7. Separate and wash the little gem lettuce leaves and place on a serving plate.

8. Heat the frying pan for 1–2 minutes, add the turkey mince and break it up with a wooden spoon (if water comes out of the mince, remove it with a spoon and discard). Cook for 5 minutes, stirring continuously.

9. Add the carrots, red pepper, chilli, garlic, ginger and the reserved spring onions and coriander and cook for 5 minutes on a medium heat stirring continuously.

10. Pile the mixture onto the little gem leaves, drizzle a little of the dressing on top.

Prepare now, eat later• Try to prepare and cook the food as close to

cooking as possible. Once you peel or chop vegetables they start to lose vitamins. If you do prepare the vegetables in advance, cover them and store them in the fridge but do not leave them to soak in water as this will increase the vitamin loss.

• You can store the cooled mince in the fridge for up to 48 hours. Make sure you reheat the mince up to 75°C or until piping hot before serving.

Something to try next time• For a vegetarian alternative, use Quorn™

mince instead of turkey mince. Heat 1 x 5ml spoon vegetable oil in the frying pan before adding the mince, then the rest of the ingredients, and cook in the same way.

• Grill 6–8 large field mushrooms and top them with the turkey mixture and the drizzled sauce instead of serving on little gem lettuce leaves.

Oriental Turkey Mince Boats

www.letsgetcooking.org.uk 9Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 5, 6a, 7b, 7e, 8a, 8b, 8d, 9h, 11a, 12e, 15c, 16.

EquipmentSmall saucepan

Pan stand

Baking tray with raised edges

Pastry brush

Chopping board

Sharp knife

Lemon squeezer

Food processor

Medium mixing bowl

Oven gloves

Fork

Fish slice

IngredientsServes 4

25g polyunsaturated margarine

1 lemon

75g wholemeal bread (approx. 2–3 medium slices)

Small bunch parsley

Ground black pepper (optional)

4 fillets white fish e.g. haddock, cod, pollock (approx. 600g)

Top Tips• Slightly stale bread is better for making into

breadcrumbs,asitisdrier.• Ifyouonlyhavefreshbread,lightlytoastit,leaveitto

cool and then process into breadcrumbs.• Usefishthatissustainablysourced.• Pressthebreadcrumbmixturedownfirmlyoverthe

topandsidesofthefish.Thelemonandmargarinewillhelp it to stick.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 8a, 9f, 11c, 12a, 16. www.letsgetcooking.org.uk10

Breaded Fish Try making this easy, quick and healthy baked fish as an alternative to buying battered fish. Serve with Roasted Lemon and Herb Potato Wedges and Mushy Peas for a home-made version of the popular ‘Fish and Chips’ take-away meal. The recipes for these are available on the Club Zone area of the Let's Get Cooking website.

Wheat/gluten, fish and dairy


193.58%5.9g

<1%0.7g

6%1.2g

22%1.3g


Method1. Preheat the oven to 180°C/160°C fan or gas mark 4.

2. Melt the margarine in the saucepan and turn off the heat. Grease the baking tray using the pastry brush.

3. Cut the lemon in half and squeeze the juice from one half. Add the juice to the melted margarine in the saucepan. Slice the other half into 4 wedges and save for later.

4. Break the bread into pieces and put into the food processor. Wash the parsley and remove the stalks. Save a few sprigs to serve with the fish at step 8. Add the florets to the bread and process until breadcrumbs are formed.

5. Pour the breadcrumbs into the mixing bowl. Stir in the lemon juice and melted margarine mix and add black pepper (to taste, if using).

6. Arrange the pieces of fish on the greased baking tray and press the crumbs all over the top and sides of the fish. Wash your hands after touching the raw fish.

7. Bake in the centre of the oven for 20 minutes or until the crumbs are golden and the fish is white and flakes easily with a fork.

8. Remove from the tray using a fish slice and serve with the reserved lemon wedges and garnish with the parsley sprigs.

Prepare now, eat later• Make the breadcrumbs and store in a plastic

bag or box for up to 2 days or freeze for up to 1 month. Add the other ingredients just before preparing the fish.

• The fish is best eaten as soon as it is cooked.

Something to try next time• Try making this recipe with different types of

oily fish such as salmon or mackerel.

• Add 1 x 15ml spoon of grated mature Cheddar or Parmesan cheese at step 5.

• Grate the zest from half the lemon and add to the breadcrumbs.

Breaded Fish

www.letsgetcooking.org.uk 11Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 8a, 9f, 11c, 12a, 16.


Sharp knife

Colander

Clean tea towel

Zester

Medium bowl

Measuring spoons

Wooden spoon

Baking tray

Oven gloves

Pan stand

IngredientsServes 4

4 medium baking potatoes

Zest ½ lemon

Small bunch fresh mixed herbs (parsley, chives and thyme) OR 1 x 5ml spoon dried herbs

1 x 10ml spoon olive oil

Top Tip• Prepare the potatoes just

before roasting or parboil them (seePreparenow,eatlater).

Method1. Preheat the oven to 200°C/180°C fan

or gas mark 6.

2. Wash the potatoes and pat dry. Cut into 8 equal-sized wedges.

3. Grate the zest from half the lemon and wash and finely chop the fresh herbs, if using.

4. Mix the oil, lemon zest and 2 x 5ml spoons chopped herbs or the dried herbs in the bowl.

5. Add the potato wedges and mix until evenly coated.

6. Arrange the wedges on the baking tray so that they do not overlap.

7. Bake in the middle of the oven for 30 minutes, turning the wedges halfway through cooking to avoid burning.

Prepare now, eat later• To save time, parboil the potatoes by covering them with

cold water, bringing it to the boil and cooking for 5 minutes. Add the oil and herbs as above and roast. The parboiled wedges may cook slightly quicker than uncooked ones, so check the oven regularly.

• Potato wedges are best eaten straightaway.

Something to try next time• Add 6 cloves of unpeeled garlic to the roasting tin to add flavour.

• Add 1 finely sliced red chilli or ½ x 5ml spoon chilli flakes or 1 x 5ml spoon paprika at step 4.

• Mix 1 sliced fried onion with the wedges before serving.

• Chop carrots, sweet potatoes or butternut squash (ensure the pieces are all the same size) and cook with the potato wedges.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 6a, 7m, 8a, 8e, 12a, 12h, 15b, 16. www.letsgetcooking.org.uk12


154.34%2.7g

1%1.3g

2%0.4g

0%0.0g


Roasted Lemon and Herb Potato Wedges This is a quick and healthy alternative to chips. The lemon gives them a lovely zesty fresh taste but there are many other variations to make these a tasty accompaniment to most dishes. Serve the wedges with the recipe for Breaded Fish on page 10.

www.letsgetcooking.org.uk 13Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 9f, 12l, 14a, 16.

Mushy Peas This recipe uses frozen peas rather than dried marrowfat peas for a quick, healthy and delicious alternative to fish-and-chip-shop mushy peas. Serve with Breaded Fish and Roasted Lemon and Herb Potato Wedges for a healthier home-made version of one of our most popular take-away meals.

Dairy

EquipmentWeighing scales

Medium saucepan

Pan stand

Colander

Measuring spoons

Stick blender or food processor

IngredientsServes 4

300g frozen peas

3 x 15ml spoons semi-skimmed milk

25g polyunsaturated margarine OR butter


Method1. Weigh the frozen peas and put into the saucepan,

then cover them with water.

2. Bring to the boil and simmer for 3 minutes, then drain through the colander into the sink.

3. Heat the milk and margarine or butter in the same pan until the milk is hot and the fat has melted.

4. Pour the peas and hot milk into the food processor or add the peas to the hot milk in the pan if using a stick blender.

5. Process until roughly blended but there are still small pieces of peas.

6. Stir in ground black pepper (to taste, if using) and serve.

Prepare now, eat later• Cook the Mushy Peas and cool as quickly as

possible. Store, covered, in the fridge for up to 24 hours.

• Reheat in the microwave until piping hot, stirring once or twice.

Something to try next time• Stir in 1 x 5ml spoon mint sauce or 1 x 15ml

spoon chopped fresh mint before serving the Mushy Peas.

• If you have some chives growing in the garden, snip some into the peas.

Top Tip• Ifyouuseafoodprocessor,blendthepeas

on the pulse mode for just a few seconds or you could make pea purée! Keep checking the consistency. Try mashing the peas with a potato masher as an alternative method.


96.58%5.3g

3%2.6g

7%1.4g

3%0.2g



Chopping board

Sharp knife

Can opener

Colander

Lemon squeezer

Mug

Measuring spoons

Fork

Large saucepan

Pan stand x 2

Wok or very large high-sided frying pan

Spatula

Large plate

IngredientsServes 4

2 cloves garlic

1 medium onion

1 red chilli

1 orange or red pepper

200g baby sweetcorn

200g mangetout

1 x 125g can water chestnuts

1 lime


1 x 5ml spoon sugar

1 x 5ml spoon cornflour

4 spring onions

Small bunch mint (optional)

2 x 15ml spoons sunflower oil

220g medium dried egg noodles

100g bean sprouts

Top Tips• Prepare all of the vegetables before you

start to cook.• Whenyou’restir-frying,keepthe

vegetables and noodles moving all the time so that they don’t burn.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 6a, 6b, 7a, 7f, 8a, 8b, 8d, 9h, 12k, 16. www.letsgetcooking.org.uk14

Vegetable Chow Mein This is a lovely, colourful Chinese dish of noodles and vegetables stir-fried together to make a quick and tasty take-away dish. It originates from Canton, a province of China renowned for its cuisine, and it has become a worldwide favourite.

Wheat/gluten, egg and soy


217.713%8.8g

11%10.3g

6%1.1g

32%1.9g


Method1. Peel and slice the garlic and peel and finely chop

the onion. Wash all of the remaining vegetables.

2. Deseed the chilli and slice finely (wash your hands afterwards).

3. Deseed the pepper and cut into thin ½ cm wide strips. Top, tail and finely chop the spring onions and set aside to garnish at step 15.

4. Cut the baby sweetcorn in half lengthways and then in half again. Slice the mangetout into long thin strips.

5. Open the can of water chestnuts and drain in the colander. Slice each water chestnut into 2 or 3 pieces.

6. Cut the lime in half and squeeze the juice from one half and pour into the mug. Cut the other half into wedges.

7. Make the sauce by mixing the light soy sauce, sugar, cornflour and lime juice together with the fork in a mug.

8. Remove the mint leaves from the stalks (if using), and chop them finely.

9. Cook the noodles in boiling water, according to the cooking instructions on the packet. Drain them in the colander.

10. Heat 1 x 15ml spoon oil in the wok. Add the garlic, chilli, onions and pepper. Stir-fry them until the onion begins to colour and the vegetables soften slightly.

11. Add the baby sweetcorn, water chestnuts and the mangetout. Keep the heat high and keep the vegetables moving by stirring them around the pan with the spatula for 3–5 minutes.

12. Take the wok off the heat and carefully tip the vegetables out of the pan onto the plate.

13. Place the wok back on the heat, add the remaining 1 x 15ml spoon oil and when it has heated, add the drained noodles and the bean sprouts.

14. Stir-fry for 1 minute, then add the rest of the vegetables and the sauce to the wok. Mix well, turning the noodles so that they become coated with the sauce.

15. Serve and garnish with the reserved chopped spring onions, chopped mint (if using) and wedges of fresh lime.

Prepare now, eat later• Try to prepare and cook the food as close to

cooking as possible. Once you peel or chop vegetables they start to lose vitamins. If you do prepare the vegetables in advance, cover them and store them in the fridge but do not leave them to soak in water as this will increase the vitamin loss.

• Stir-frying is a quick method of cooking, so eat the food straight away when all the ingredients are still colourful, crunchy and fresh.

Something to try next time• As with any stir-fry recipe, you can vary the

vegetables to suit what’s in season and what you have available. The important thing is to have a colourful selection.

• You could also add a 2cm piece fresh grated ginger to add more heat to the dish.

• Add 1 x 125g can drained bamboo shoots at step 11.

Vegetable Chow Mein

www.letsgetcooking.org.uk 15Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 6a, 6b, 7a, 7f, 8a, 8b, 8d, 9h, 12k, 16.

EquipmentChopping board x 2

Sharp knife x 2

Large saucepan with lid

Large spoon

Bowl

Measuring spoons

Teaspoon

Colander

Fork

Grater

Stirring spoon

Can opener

Measuring jug

Ladle

Blender

Tea towel

Large jug

Pan stand

IngredientsServes 4–6

4 skinless, boneless chicken breasts


1 red chilli OR 1 x 5ml spoon chilli powder

1 red pepper

1 medium onion

1 clove garlic

3cm piece root ginger OR 1 x 5ml spoon ginger paste

80g Let’s Get Cooking Tikka Masala Paste (see page 20) OR ready-made Tikka Masala Paste

2 x 5ml spoons plain flour

1 x 400g can chopped tomatoes

200ml low-fat natural yoghurt

200ml boiling water (as required)

1 x 15ml spoon fresh coriander to serve (optional)

1 x 15ml spoon toasted almonds to serve (optional)

Top Tips• Blending the sauce makes the

texture really creamy.• Use low-fat coconut milk

instead of natural yoghurt. • Forachunkycurry,don’tblend

at step 10.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 3, 4, 5, 6a, 7b, 8a, 8d, 9f, 9h, 12e, 12i, 16. www.letsgetcooking.org.uk16

Chicken Tikka Masala This is a tasty home-made version of one of the nation’s favourite Indian take-away dishes. Its creamy texture goes perfectly with our Pilau Rice and Naan Bread recipes available on the Club Zone area of the Let’s Get Cooking website. This dish makes a fantastic ‘home make-away’ which is perfect for a weekend night in.

Dairy and nuts


319.122%15.2g

10%9.4g

18%3.6g

7%0.4g


Method1. Chop the chicken into 2cm bite-sized pieces.

Wash your hands after touching the raw meat.

2. Heat 2 x 5ml spoons oil in the saucepan over a medium heat. Add the chicken and cook for approximately 5–8 minutes until the meat turns from pink to white, stirring occasionally. Allow to brown a little on the outside as this gives flavour. Remove the chicken from the pan using a large spoon and set aside in a bowl.

3. Wash the chilli and red pepper.

4. Peel and finely chop the onion and garlic. Deseed the pepper and chop into 2cm-sized pieces. Deseed the chilli and slice finely (wash your hands afterwards).

5. Peel the ginger and grate using the coarse side of the grater.

6. Heat the last 1 x 5ml spoon of oil in the saucepan over a medium heat. Add the chopped onion, garlic, chilli and ginger and stir.

7. Add the red pepper and sauté for 5 minutes, and then add 1 quantity of tikka masala paste to the saucepan. Stir the paste into the vegetables.

8. Add the plain flour to the saucepan and stir. Cook for 2 minutes on a low heat.

9. Open the can of chopped tomatoes, and add to the saucepan along with the natural yoghurt. Cover and simmer over a low heat for 10 minutes.

10. Remove from the heat and ladle half the sauce into a blender, secure the lid and cover with a tea towel. Blend until smooth then pour the blended mixture into a large jug. Repeat for the rest of the sauce then pour the sauce back into the saucepan.

11. Add the chicken to the saucepan and place over a medium heat, cover and simmer for 10 minutes. Add a little boiling water if you need to.

12. To serve, sprinkle 1 x 15ml spoon of toasted almonds and 1 x 15ml spoon of fresh coriander (if using).

Chicken Tikka Masala

www.letsgetcooking.org.uk 17Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 3, 4, 5, 6a, 7b, 8a, 8d, 9f, 9h, 12e, 12i, 16.

Prepare now, eat later• Try to prepare the vegetables as close to

cooking them as possible so that they retain their nutrients.

• To freeze, cool the curry as quickly as possible then transfer to a plastic airtight container and freeze for up to 1 month. Make a double batch of the sauce and freeze for next time. Defrost before thoroughly reheating.

Something to try next time• Try a vegetarian version using green beans and

cauliflower instead of chicken. Chop the beans in half widthways and split the cauliflower into small florets and add at step 11.

• Skinless, boneless chicken thighs also work well in this recipe.

EquipmentColander

Peeler

Chopping board

Sharp knife

Teaspoon

Fork

Grater


Measuring spoons

Measuring jug

Stirring spoon

Can opener

Pan stand

IngredientsServes 4–6

3 medium carrots

150g green beans

1 large sweet potato (approx. 250g)

2 medium onions

4cm piece root ginger OR 1 x 5ml spoon ginger paste


250ml water (as required)

80g Let’s Get Cooking Korma Paste (see page 20) OR ready-made Korma Paste

200ml light coconut milk (from 400ml can)

2 x 15ml spoons ground almonds

15g toasted almonds to serve (optional)

Handful fresh coriander (optional)

Top Tips• Carrotstakelongertocookthansweetpotatoes,so

make sure they are cut into smaller pieces and are softening before you add the rest of the ingredients.

• Freeze the leftover coconut milk in an airtight container for up to 1 month. Defrost and stir well before adding to your recipe.

• Ifusingready-made/shop-boughtcurrypaste,thetraffic-lightanalysisshownabovewillbedifferent.

• Ifusingready-made/shop-boughtcurrypaste,check the jar for allergies.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 3, 4, 5, 6a, 7b, 8a, 8d, 9h, 12e, 12i, 16. www.letsgetcooking.org.uk18

Vegetable Korma This creamy vegetarian korma is full of flavour; the best thing about it is that you can add whatever vegetables you choose, making it a real family favourite!

Nuts


227.220%14.2g

14%12.8g

22%4.3g

3%0.2g


Method1. Wash the carrots and beans.

2. Peel the sweet potato, carrots and onions. Chop the sweet potato into 2cm pieces, the carrots into 1cm pieces, and finely chop the onion.

3. Peel the ginger and grate using the coarse side of the grater.

4. Chop the ends off the green beans and cut into 4cm lengths.

5. Gently heat the oil in the saucepan, add the onions, ginger and carrots and cook for 8-10 minutes or until the carrots begin to soften. Stir a couple of times.

6. Add 1 quantity of Korma Paste (or 3–4 x 15ml spoons of shop-bought curry paste) to the saucepan and stir until the vegetables are covered. Cook for 5 minutes.

7. Open the can of coconut milk and measure out 200ml.

8. Add the sweet potatoes, coconut milk and ground almonds to the saucepan. Add some water so that the vegetables are just covered in liquid. Bring to the boil, and then turn down the heat and simmer for 10 minutes with the lid off. Stir occasionally to prevent sticking to the pan and add more water if required.

9. Add the green beans and stir. Cook for a further 5 minutes or until the vegetables are soft.

10. To serve, sprinkle the toasted almonds and fresh coriander over the curry (if using).

Vegetable Korma

www.letsgetcooking.org.uk 19Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 3, 4, 5, 6a, 7b, 8a, 8d, 9h, 12e, 12i, 16.

Prepare now, eat later• To freeze, cool the dish as quickly as possible

after cooking then pour into a plastic airtight container and freeze for up to 1 month. Defrost thoroughly and reheat until piping hot.

Something to try next time• For a Chicken Korma, see our recipe which is

available to download from the Club Zone area of the Let's Get Cooking website.

• Let everyone have a say as to which vegetables you use in this recipe – that way it can be everyone’s favourite.

• Use a vegetable stock cube if using home made curry paste to give it a stronger flavour. Dissolve in water and add to the curry at step 7.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 6a, 7b, 8a, 8c, 8d, 9f, 9h, 12e, 16. www.letsgetcooking.org.uk20

Curry PastesThese tasty Curry Pastes add depth of flavour to Asian-inspired dishes. Try using these with our Chicken Tikka Masala or Vegetable Korma recipes for the ultimate home-made take-away.

Nuts

EquipmentMeasuring spoons

Small heavy-bottomed frying pan

Pan stand

Wooden spoon

Pestle and mortar or small blender

Small bowl

Chopping board

Sharp knife

Fork

Teaspoon

Grater

IngredientsServes 4–6 in a curry dish

Basic Curry Paste base 2 x 5ml spoons cumin seeds

1 x 5ml spoon coriander seeds

4cm (approx. 20g) piece root ginger

1 small fresh chilli

2 cloves garlic

Additional ingredients for Tikka Masala Paste 2 x 5ml spoons garam masala

2 x 5ml spoons desiccated coconut

1 x 5ml spoon ground almonds

1 x 15ml spoon tomato purée

1 x 15ml spoon sunflower OR vegetable oil

OR

Additional ingredients for Korma Paste 1 x 5ml spoon garam masala

¼ x 5ml spoon turmeric

2 x 5ml spoons desiccated coconut

2 x 5ml spoons ground almonds

1 x 5ml spoon tomato purée

1 x 15ml spoon sunflower oil

2 x 15ml spoons water (to bind)

Top Tip• Make sure your spices are within

their use-by date (old coriander seedswilltakemuchlongertotoast,losemuchoftheirflavourandcanburnmoreeasily).

Nutritional information per portion (23g):

calories fat sugarssaturates salt

43.36%4.4g

<1%0.6g

6%1.1g

0%0.0g

of an adult’s guideline daily amount, (taken from an average of the recipes below)

Curry Pastes

www.letsgetcooking.org.uk 21Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 6a, 7b, 8a, 8c, 8d, 9f, 9h, 12e, 16.

Method1. Put the cumin and coriander seeds in a dry frying

pan and heat over a medium heat until the cumin turns golden brown and the coriander seeds begin to pop. Stir occasionally.

2. Carefully pour the toasted seeds into the blender (or mortar) and blend (or grind with the pestle) until the seeds turn into a fine powder. If using the pestle and mortar, try using a circular motion with the pestle, holding the mortar steady with the other hand. Transfer to a small bowl.

3. Wash the chilli. Deseed the chilli and slice finely (wash your hands afterwards).

4. Peel the ginger and grate using the coarse side of the grater. Peel and finely chop the garlic.

5. Add the chilli, garlic and ginger to the blender (or mortar) and blend or grind until smooth.

6. Depending on which paste you are making, add the spices, ground almonds, coconut, tomato purée, oil and water (if using) and mix together to make a fine paste.

Prepare now, eat later• Make the curry paste up to 1 week ahead, put

in an airtight container and store in the fridge.

• Toast the cumin and coriander seeds and store in an airtight container for up to 1 month.

• To store, wait until the paste is cool then spoon into a sterilised jar. Press into the jar with a teaspoon. Pour 1 x 10ml spoon olive oil over the surface of the paste, then seal. Use within 1 week.

Something to try next time• Rub the curry paste onto chicken breasts

before cooking for an authentic taste. You can also marinade chicken in a mixture of natural yoghurt and curry paste to make it tender.

• Add 1 x 10ml spoon curry paste to a vegetable soup recipe (stir it through the vegetables before adding the liquid) for a bit of spice.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 8a, 9e, 11e, 12b, 12f, 16. www.letsgetcooking.org.uk22

Barbecue Pork RibsThese delicious Barbecue Pork Ribs could be served with a rice salad or jacket potato and will make a welcome addition to any meal. Using a barbecue to cook the ribs will add a really smoky taste to the pork.

Fish (in Worcestershire sauce)OR


Sharp knife

Garlic press

Measuring spoons

Medium saucepan or non-stick frying pan

Measuring jug

Grill pan or ovenproof dish

Tin foil

Pastry brush (if grilling)

Oven gloves

Pan stand

IngredientsServes 4

1 onion

2 cloves garlic OR 1 x 5ml spoon garlic paste


3 x 15ml spoons balsamic vinegar

3 x 15ml spoons honey

1 x 5ml spoon Worcestershire sauce

50ml tomato ketchup

4 x 15ml spoons water

Black pepper (optional)

8 pork ribs

Top Tip• Ifusingagrill,lineyourgrill

tray with some foil so it is easy to clean.


177.911%7.5g

24%21.5g

10%1.9g

10%0.6g


Barbecue Pork Ribs

www.letsgetcooking.org.uk 23Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 8a, 9e, 11e, 12b, 12f, 16.

MethodTo make the sauce

1. Peel and finely chop the onion and crush the garlic.

2. Add the sunflower oil to the saucepan or non-stick frying pan and heat gently, then add the onion and garlic and cook on a gentle heat until soft.

3. Add the balsamic vinegar, honey, Worcestershire sauce, tomato ketchup, water, black pepper (to taste, if using) and mix together.

4. Heat gently for 5 minutes then remove from the heat.

To cook the ribs in the oven

5. Preheat the oven to 180°C/160°C fan or gas mark 4.

6. Place the ribs flesh down into an ovenproof dish and cover with the barbecue sauce. Wash your hands after touching the raw meat.

7. Cook in the oven for about 45–60 minutes until crispy and starting to go brown, turning halfway through cooking.

OR

To cook the ribs under the grill

5. Turn the grill onto a high/medium heat.

6. Line the grill tray with foil, place the ribs on the tray and sprinkle with some black pepper (to taste, if using).

7. Place the ribs under the grill and cook for approximately 10–15 minutes, turning halfway through, until the ribs are cooked. Check that they are cooked by removing one and cutting into the meat, which should not be pink anywhere around the bone.

8. Remove from the grill and brush with the barbecue sauce.

9. Return to the grill and cook for another few minutes, brushing with more sauce every couple of minutes and turning once or twice.

Prepare now, eat later• The sauce can be prepared up to 2 days in

advance and kept in an airtight container in the fridge.

• The sauce can be frozen for up to 1 month.

Something to try next time• Try cooking the ribs on a barbecue. Place the

ribs on a barbecue and cook for about 10–15 minutes. Brush each of the ribs with the sauce every few minutes, until they have a thick and sticky coating.

• Add 1 x 15ml spoon smoked paprika and 1 x 15ml spoon ground cumin to a bowl and then rub this mix onto the ribs before they are cooked to give a spicier taste.

• To make vegetarian barbecue kebabs, prepare the same sauce but omit the Worcestershire sauce (which contains fish). If you have any, add 1 x 5ml spoon of vegetarian relish. Thread thick slices of vegetables onto skewers and brush them with the sauce before grilling or baking until golden and tender. Chunks of red onion, courgettes, peppers, cooked baby new potatoes and chunks of halloumi cheese all work well.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 6, 8a, 8e, 9c, 9e, 10d, 12e, 12f, 16. www.letsgetcooking.org.uk24

Mini Veggie PizzasThese Mini Veggie Pizzas are made using a bread dough base topped with a delicious, ‘all-in-one’ home-made tomato and vegetable sauce. These mini pizzas are versatile as they can be made in mini, medium and large sizes. Add extra vegetables of your choice to the pizza topping.

Wheat/gluten and dairy


Mixing bowl

Wooden spoon

Measuring jug

Colander

Chopping board

Sharp knife

Medium saucepan

Can opener

Rolling pin

Large non-stick frying pan

Tongs

Pan stand x 2

Baking tray x 2

IngredientsMakes 16 mini, 8 medium or 4 large pizzas Serves 4–6

For the pizza base 475g strong flour, plus extra for dusting

¼ x 5ml spoon sea salt

7g dried quick-acting yeast

300ml lukewarm water

15g caster sugar

For the pizza topping 1 red pepper

1 x 5ml spoon chilli powder OR ½ x 5ml spoon chilli flakes

1 medium red onion

3 spring onions

6 (120g) mushrooms

1 clove garlic

1 x 5ml spoon olive oil

1 x 400g can chopped tomatoes

8–10 basil leaves OR 1 x 5ml spoon dried basil OR mixed herbs

1 x 5ml spoon balsamic vinegar (optional)

125g mozzarella cheese

Top Tips• Ensure the water for the dough is not too hot

or it will kill the yeast. • Knead the dough well to distribute the yeast

evenly throughout the dough.• Get creative with your pizza topping and

decorate by making pizza faces.


447.111%7.8g

11%10.0g

19%3.8g

13%0.8g


Mini Veggie Pizzas

www.letsgetcooking.org.uk 25Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 6, 8a, 8e, 9c, 9e, 10d, 12e, 12f, 16.

MethodThe pizza dough

1. Mix the flour, sugar, and salt in a mixing bowl and make a well in the centre.

2. Mix the yeast and lukewarm water together in a measuring jug. Pour into the flour and mix well with a wooden spoon.

3. Combine into a dough, then tip out onto a floured surface and knead for 5 minutes until the dough is smooth (add a little more flour if the dough is too sticky).

4. Place the dough back in the bowl, cover with clingfilm and leave to rest in a warm area until the dough has doubled in size.

The pizza sauce

5. Wash all of the vegetables and deseed the red pepper. Finely chop the red pepper, onion, spring onions and mushrooms into 1cm pieces. Peel and finely chop the garlic.

6. Heat the oil in a medium saucepan. Add the onion, garlic and spring onions and cook for 2 minutes until soft.

7. Add the red pepper and mushrooms to the saucepan and cook for a further minute.

8. Open the can of tomatoes. Add them along with 8–10 basil leaves, chilli powder or flakes and the balsamic vinegar to the other vegetables in the saucepan and stir well.

9. Simmer for 10–15 minutes until the sauce has thickened.

Make your pizza

10. On a floured surface, divide the pizza dough into 4, 8 or 16 pieces. Knead each into smooth balls and press them flat on a floured work surface. Roll out each ball to about ½ cm thick and leave to rest for 5 minutes on a floured surface.

11. Heat a non-stick frying pan over a medium-high heat. Place the pizza base into the pan and cook for 1–2 minutes on each side until lightly browned. Remove the pizza base with tongs and place on a baking tray. Repeat with the other bases.

12. Spread 1 x 10ml spoon of the pizza sauce on top of each pizza, tear over some mozzarella cheese and sprinkle with a few basil leaves.

13. Heat the grill to high. Place the pizzas under the hot grill until the cheese is bubbling, and the dough is light brown and cooked through.

Prepare now, eat later• The dough can be made up to step 3, and

stored in a covered bowl in the refrigerator for up to 24 hours. When required, knead again and continue the recipe at step 4.

• The pizza sauce can be prepared and stored in a bowl covered in cling film in the fridge for 48 hours.

• The prepared pizzas can be frozen at step 3 for up to a month. Cook from frozen in an oven preheated to 180°C/160°C fan or gas mark 4 for 10–15 minutes. Check that the pizzas are bubbling hot before serving.

• The cooled pizza sauce can be frozen for up to 3 months.

Extra additional toppings you may like to try• Roast 10 cherry tomatoes and ½ courgette in a

pan with 1 x 5ml spoon olive oil for 25 minutes at 180°C/160°C fan or gas mark 4, then add to the pizza topping.

• Add 8–10 spinach leaves to the pizza sauce at step 8.

• As an alternative to mozzarella you can use grated Cheddar or blue cheese.

• Add extra vegetables to the topping at step 12, such as celery or sweetcorn.

Something to try next time• For a meat alternative thin slice of approx 100g

ham, salami, or chorizo.

• Make garlic bread with the base by mixing 10g polyunsaturated margarine or butter with a finely chopped clove of garlic. Spread on the cooked base and grill until light brown.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 3, 4, 5, 7c, 7f, 8a, 8b, 9e, 9h, 12e, 14a, 14b, 16. www.letsgetcooking.org.uk26

Black Bean BurritosBurritos are a type of Mexican food. In Spanish, they are called ‘taco de harina’. The filling, usually black beans and rice, is traditionally put on the warm tortilla which is then folded to make a wrap. You can keep it as simple as you like, or add lots of toppings and set up a burrito filling station at the table!

Wheat/gluten and dairy (if using crème fraîche or cheese)


Measuring jug

Sieve

Medium saucepan

Wooden spoon

Chopping board

Sharp knife

Garlic press

Large frying pan

Pan stand

Measuring spoons

Can opener

Large bowls x 2

Large microwavable plate

IngredientsServes 4

400ml boiling water

150g long grain rice

1 onion

2 cloves garlic

1 x 15ml spoon oil

1 x 5ml spoon cumin

½ x 5ml spoon chilli powder

2 x 400g cans black beans OR other mixed beans (see Top Tips for ideas)

4–8 soft flour tortillas

Half-fat crème fraîche OR grated cheese (optional fillings)

Top Tips• You can use most types of beans in this recipe if you

cannotfindblackbeans–adukibeans,black-eyedbeans,pintobeans,kidneybeansormixedbeans. Mixed Mexican beans are also ideal.

• Make the Mexican Tomato Salsa and Guacamole recipes available on the Club Zone area of the Let’s Get Cooking website to complete a Mexican feast.

• To simplify the recipe you could use precooked rice. Follow the packet instructions to heat it up.


530.010%7.0g

4%3.3g

6%1.1g

10%0.6g


Black Bean Burritos

www.letsgetcooking.org.uk 27Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 3, 4, 5, 7c, 7f, 8a, 8b, 9e, 9h, 12e, 14a, 14b, 16.

Method1. Turn the hob to a medium heat and add the boiling

water to the saucepan. Measure out the rice, wash in a sieve and add to the saucepan. Stir once to separate the grains, then turn the heat down to a gentle simmer for 15 minutes (or according to the instructions on the packet).

2. While the rice is cooking, peel and dice the onion. Peel and crush the garlic cloves.

3. Add the oil to the frying pan. Heat the pan on a medium heat and add the onions. Cook for 5 minutes, to allow the onion to soften. Stir regularly with a wooden spoon. Add the garlic.

4. Add the spices and stir. Cook for 1 minute.

5. Open the cans of beans, drain the water away through the sieve then rinse the beans with cold water. Add the beans to the frying pan and stir. Cook for 5–10 minutes or until bubbling hot.

6. While the beans are cooking, drain the cooked rice using a sieve and put it in a serving bowl.

7. Heat the tortillas for 15 seconds each on a plate in the microwave or cook according to the cooking instructions on the packet.

8. Take the beans off of the heat and put them in a serving bowl.

9. Place the warm tortilla on your plate. Put some beans and rice in the middle of it and, add some crème fraîche or cheese (if using). Fold one side of the tortilla over the other to make a cylinder shape. Be sure to fold in the ends too or the filling will drop out.

Prepare now, eat later• You can store the cooled, cooked beans,

covered, in the fridge for 24 hours.

• Add 2–3 x 15ml spoons water to the bean mix and stir in before reheating in the microwave or in a pan until piping hot.

• If you have any tortillas left over, place them flat in a large freezer bag and freeze for next time.

Something to try next time• You can add vegetables such as peppers and

100g mushrooms to increase your vegetable intake. Add with the onions to soften in step 3, then finish the recipe.

• Add a drained 340g can sweetcorn at step 5.

• Stir 100g low-fat cream cheese into the beans just before serving for a creamy Black Bean Burrito.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 2, 5, 6a, 7b, 8a, 8b, 9h, 12e, 16. www.letsgetcooking.org.uk28

Szechuan PorkThis is a classic Chinese dish and a firm favourite at any take-away restaurant. This healthier version could be served with noodles or boiled rice and would make a great dish any day of the week.

Wheat/gluten and soy

EquipmentChopping board x 2

Large sharp knife x 2

Garlic press

Measuring spoons

Lemon squeezer

Measuring jug

Pestle and mortar

Non-stick wok or deep frying pan

Wooden spoon or fish slice

Pan stand

IngredientsServes 4

450g pork tenderloin

1 bunch spring onions

1 red pepper

200g mangetout OR fine green beans

1 red chilli OR 1 x 5ml spoon chilli powder

Small bunch coriander

2cm piece fresh ginger OR 1 x 5ml spoon ginger paste

2 cloves garlic OR 2 x 5ml spoons minced garlic OR garlic paste

1 lime

1 x 5ml spoon black peppercorns OR Szechuan peppercorns (optional)

1 x 5ml spoon Chinese five spice

2 x 15ml spoons soy sauce (light)

1 x 15ml spoon honey

4 x 15ml spoons water

1 x 15ml spoon cornflour



Top Tips• Try grating the ginger if you are having

trouble chopping small pieces.• Tocutupthecoriander,usesomescissors

as it is easier than chopping with a knife.• Avoid using diced pork as it may need a

longer cooking time and it might be tough.


326.925%17.7g

16%14.2g

27%5.4g

18%1.1g


Szechuan Pork

www.letsgetcooking.org.uk 29Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 2, 5, 6a, 7b, 8a, 8b, 9h, 12e, 16.

Method1. Dice the pork into 3cm pieces, removing any fat.

Wash your hands after touching the raw meat.

2. Wash the spring onions, pepper, mangetout (or green beans), chilli and coriander and pat dry. Slice the mangetout into thick strips or trim and cut the beans in half.

3. Top, tail and chop the spring onions into 5cm pieces (include most of the green tops). Chop the red pepper in half, deseed and slice thinly.

4. Peel and finely chop the ginger and garlic and chop the coriander.

5. Deseed the chilli and slice finely (wash your hands afterwards).

6. Cut the lime in half and squeeze out the juice into a measuring jug.

7. Crush the peppercorns (if using) with a pestle and mortar, then tip into the measuring jug with the lime juice. Add the Chinese five spice, soy sauce, honey, water and cornflour and mix together.

8. Heat the oil in the wok on a medium heat. Add the diced pork, garlic and ginger heat gently for about 10–15 minutes until the pork is no longer pink.

9. Add the red pepper, spring onions, chilli, mangetout and cook for 2–3 minutes.

10. Pour in the Chinese five spice, peppercorns, soy sauce, honey, lime juice, water and cornflour and mix together. Bring to the boil, then turn down and cook for 5–10 minutes adding 2–3 x 15ml spoons water if the sauce is too thick.

11. To serve sprinkle with the fresh coriander.

Prepare now, eat later• Marinade the diced pork in the Chinese five

spices, lime juice, honey and soy sauce 10 minutes before you cook the meat.

• This dish is best eaten as soon as it is cooked, when the colours are vibrant and the vegetables are fresh and slightly crunchy.

Something to try next time• Try adding some chopped broccoli or strips of

carrot to increase the amount of vegetables.

• You could use 500g lean minced pork instead of the pork tenderloin. Dry-fry the mince before adding the ginger and garlic, breaking it up with a wooden spoon. Drain off any fat with a spoon then add the ginger and garlic and continue with the recipe.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 12j, 12l, 14a, 16. www.letsgetcooking.org.uk30

Rice (Plain, Egg Fried and Mushroom)

Rice has been a staple food for hundreds of years and is not only an accompaniment to many dishes but can form the basis of a wide variety of easy, quick and delicious meals. This is a fail-safe method to cook perfect fluffy rice to serve with a variety of dishes including curry, chilli or casserole.

Egg (in Egg Fried Rice) and soy


Large saucepan

Metal colander or sieve

Wooden spoon

Pan stand

Pan lid or foil

Chopping board

Large sharp knife

Small bowl

Large frying pan or wok

IngredientsServes 4 as a side

Plain Rice 350g basmati rice OR brown rice

Egg Fried Rice 1 quantity cooked plain rice (above)

4 spring onions

2 eggs

1 x 15ml spoon vegetable oil

100g frozen peas (defrosted)



Mushroom Rice 1 quantity cooked plain rice (above)

200g mushrooms

1 x 15ml spoon vegetable oil

1 x 5ml spoon dried oregano

1 x 5ml spoon Dijon OR wholegrain mustard


Top Tips• Only stir the rice once or twice at step 4 to

prevent it sticking to the bottom of the pan. Don’t be tempted to stir the rice too much as the grains are easily broken.

• Make sure the colander or sieve does not touch the simmering water at step 7 so that the rice steams rather than boils.

• WhenmakingEggFriedRice,usericethathasbeen cooked but is cold and as dry as possible so that it does not become sticky when fried.


378.410%6.7g

<1%0.4g

7%1.3g

3%0.2g


Rice (Plain, Egg Fried and Mushroom)

www.letsgetcooking.org.uk 31Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 12j, 12l, 14a, 16.

Prepare now, eat later• Rice is best eaten as soon as it is cooked, but

any left over rice should be cooled as quickly as possible and stored straightaway in the fridge for no longer than 24 hours. When you reheat any rice, always check that the dish is steaming hot all the way through and never reheat it more than once.

• Use the cold rice to make a rice salad by adding chopped leftover cooked vegetables or salad ingredients, cold chicken, ham or prawns and some of your favourite dressing. Eat straight away.

Something to try next time• Add 100g frozen peas or sweetcorn to the Egg

Fried Rice at step 5. Vegetables are delicious in both the Egg Fried Rice and Mushroom Rice.

• Add garlic to the Mushroom Rice by adding a chopped clove of garlic at step 3.

MethodPlain Rice

1. Fill a large saucepan three-quarters full with water and bring to the boil over a high heat.

2. If using brown rice, follow the instructions on the packet as the method will be different to basmati rice.

3. Weigh the rice and pour into the sieve or colander. Rinse the rice under cold running water for a minute or until the water runs clear.

4. Add the rice to the boiling water and stir once or twice with a wooden spoon.

5. Once the water is boiling again, leave the rice to cook for 5 minutes.

6. Carefully drain the rice through the colander or sieve in the sink. Leave the rice in the colander or sieve.

7. Put the empty pan back on the hob, add 2–3cms of water and bring to the boil.

8. Cover the colander or sieve containing the rice with a lid or some foil and place it over the pan.

9. Reduce the heat so the water is simmering and steam the rice for about 10 minutes – it should be light and fluffy.

Egg Fried Rice

1. Cook the rice as above. Leave to drain thoroughly so that the rice is as dry as possible.

2. Wash, trim and chop the spring onions, including some of the green tops.

3. Break the eggs into a small bowl and beat well.

4. Heat the oil in a large frying pan or wok, add the cooked rice and gently stir for 3–4 minutes until very hot.

5. Add the peas and spring onions and continue to stir-fry for another 2–3 minutes.

6. Using the wooden spoon, move the rice to create a space in the centre. Add the eggs, and as they start to set toss them around with the rice.

7. Season with the soy sauce and black pepper (to taste, if using).

8. Serve as soon as the egg is set.

Mushroom Rice

1. Cook the rice as above and whilst it is steaming prepare the rest of the ingredients.

2. Wipe the mushrooms with kitchen paper, trim the stalks and slice finely.

3. Heat the oil in a large frying pan or wok and add the mushrooms.

4. Stir-fry over a medium heat for 4–5 minutes, stirring. Add the oregano, mustard and black pepper (to taste, if using) followed by the hot rice. Gently stir together until very hot and serve.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 3, 5, 6a, 7c, 7e, 7f, 8a, 8b, 9h, 12e, 12j, 12l, 14a, 16. www.letsgetcooking.org.uk32

Aloo Gobi This is a classic Indian dish made with potatoes, cauliflower and a blend of spices. It is perfect on its own as a snack, served with Naan Bread, (available on the Club Zone area of the Let's Get Cooking website) or as a side dish with a curry. Aloo means potato in Hindi, Gobi means cauliflower.


Sharp knife

Large saucepan with lid x 2

Pan stand

Garlic press

Teaspoon

Wooden spoon

Colander

Measuring spoons

Measuring jug

Lemon squeezer

IngredientsServes 8 as a side dish

2 large potatoes

½ cauliflower

1 onion

1 clove garlic

Thumb-sized piece fresh ginger (approx. 4cm)


2 x 5ml spoons ground coriander

2 x 5ml spoons ground cumin

1 x 5ml spoon ground turmeric

½ x 5ml spoon ground chilli powder

2 x 5ml spoons mustard seeds

400ml boiling water

½ lemon OR lime

½ x 5ml spoon salt


2 x 15ml spoons fresh coriander (optional)

Top Tips• Youdonotneedtopeelthepotatoesforthisdish,

which makes it quicker and more nutritious. Leaving theskinonthepotatoesstopssomeofthefibreandvitamins being lost during cooking. The potato’s best nutrients are found under the skin.

• Youcansteamthecauliflowerifyouwanttopreservemore of the vitamins.


85.08%5.4g

2%1.7g

3%0.6g

7%0.4g


Aloo Gobi

www.letsgetcooking.org.uk 33Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 3, 5, 6a, 7c, 7e, 7f, 8a, 8b, 9h, 12e, 12j, 12l, 14a, 16.

Method1. Wash the vegetables. Chop the potatoes into cubes

about 2cm wide. Cut the cauliflower into large florets.

2. Fill a large saucepan with water and bring to the boil. Add the potatoes and the cauliflower large florets and simmer for 8 minutes, until parboiled. They should not be too soft or they will crumble in the frying pan later on.

3. Peel and dice the onion and peel and crush the garlic. Peel the ginger and grate finely.

4. Add the oil to a large saucepan. Heat the pan on a medium setting and add the onion. Cook for 5 minutes, to allow the onion to soften. Stir regularly with a wooden spoon.

5. Drain the potatoes and the cauliflower through the colander into the sink. Allow the vegetables to stand for 1–2 minutes so that they dry out a little.

6. Add the garlic, ginger, ground coriander, cumin, turmeric, chilli powder and mustard seeds to the onions. Stir for 1 minute.

7. Add the potatoes and cauliflower to the onions. Stir gently to combine all the ingredients.

8. Slowly add the boiling water, 100ml at a time, to the pan. The water will evaporate quite quickly and you need to keep adding more until you get a thick sauce.

9. Using your hand, or a lemon squeezer, squeeze the juice from the half lemon or lime. Add this to the pan and stir.

10. Add salt and black pepper (to taste, is using). If using the fresh coriander, chop it into small pieces and sprinkle on top before serving.

Prepare now, eat later• Chop the potatoes and cover with cold water

until needed.

• This recipe can be prepared in advance. Store it, covered, in a fridge for up to 24 hours. Reheat until piping hot.

Something to try next time• Replace cauliflower with brocolli or add

steamed chopped spinach at step 7.

• Add 1 x 5ml spoon of chilli powder to increase the spiciness of the dish.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 8h, 9b, 9e, 9j, 12a, 14b, 16. www.letsgetcooking.org.uk34

Chocolate Brownies Chocolate Brownies are the ultimate indulgent treat and are easy and fun to make. Brownies originated in the USA and are one of America’s favourite baked goods. Serve in small pieces topped with fruit such as bananas, peaches, pears, strawberries or raspberries and a scoop of vanilla ice cream or crème fraîche.


Square baking tin 20 x 20cm

Baking parchment

Small saucepan

Medium mixing bowl

Pan stand

Small mixing bowl

Measuring spoons

Kettle

Mixing spoon

Large mixing bowl

Whisk or fork

Sieve

Spatula

Oven gloves

Wire cooling rack

IngredientsMakes 10–12 brownies 75g plain chocolate

25g milk chocolate

100g polyunsaturated margarine

1 x 15ml spoon cocoa powder

2 x 15ml spoons boiling water

2 eggs

150g caster sugar

1 x 5ml spoon vanilla extract

75g plain flour

Top Tips• The chocolate and margarine can be melted in the

microwave. It will only take a couple of minutes but check itevery30seconds,gentlystirringthechocolate.Itwillcontinue to melt when you remove it from the microwave so be careful not to overheat it.

• It is preferable to slightly undercook rather than overcook the brownies so they stay a little squidgy in the centre.

Wheat/gluten, dairy and egg


202.215%10.5g

22%20.1g

19%3.8g

5%0.3g


Chocolate Brownies

www.letsgetcooking.org.uk 35Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 8h, 9b, 9e, 9j, 12a, 14b, 16.

Method1. Line the baking tin with baking parchment.

2. Preheat the oven to 180°C/160°C fan or gas mark 4.

3. Fill the saucepan one-third full of water.

4. Break the plain and milk chocolate into pieces and put into a medium mixing bowl and add the margarine to the bowl.

5. Put the bowl over the pan, making sure that it does not touch the water and gently heat the water until it is hot and the chocolate starts to melt. Reduce the heat so that the water does not boil.

6. When the chocolate and margarine are melted, remove from the heat and place the bowl on the pan stand. Stir well and leave to cool for a few minutes.

7. Put the cocoa powder into a small bowl, add the boiling water and mix until smooth.

8. Break the eggs into the large mixing bowl and add the sugar and vanilla extract. Whisk together until combined then whisk in the cocoa mixture.

9. Add the chocolate and margarine mixture and whisk until smooth.

10. Weigh the flour and sift it over the chocolate mixture, then gently fold it in until just combined.

11. Pour the mixture into the tin and gently spread to the edges and bake in the centre of the preheated oven for 18–20 minutes or until only just firm in the centre.

12. Leave to cool in the tin for a few minutes before removing onto the cooling rack, leaving the baking parchment on.

13. Cut into squares when cold, remove from the baking parchment and serve.

Prepare now, eat later• Have the dry ingredients weighed in advance

to save time.

• Store the brownies in an airtight container in the fridge for 2–3 days.

Something to try next time• Try adding 50g chopped hazelnuts or

macadamia nuts and/or 50g white or milk chocolate chips at step 10.

• For Christmas brownies, add 50g dried cranberries or cherries at step 10.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 9e, 9h, 12a, 16. www.letsgetcooking.org.uk36

Popcorn This simple popcorn recipe is not only great fun to make, it is also ideal for a quick snack, or to serve at a party. This recipe makes plain popcorn from scratch with a choice of two optional flavours.


Measuring spoons


Pan stand

Large mixing bowl

Wooden spoon

Medium or large baking tray x 2

Oven gloves

IngredientsServes 6 as a snack

Plain Popcorn 70g popping corn

2 x 15ml spoons vegetable OR sunflower oil

¼ x 5ml spoon sea salt OR pinch (optional)

Toffee Popcorn Plain popcorn recipe above (without salt)

40g low-fat sunflower spread

35g soft brown sugar

2 x 15ml spoons golden syrup

Cinnamon Popcorn Plain popcorn recipe above (without salt)

40g low-fat sunflower spread

70g white granulated sugar

1½ x 5ml spoons vanilla extract

1½ x 5ml spoons ground cinnamon

Top Tips• Afterpoppingthecorn,makesurethatyou

remove the popcorn from the heat as soon as the popping starts to slow down to avoid burning it.

• Useasunflowerspreadthatissuitableforbaking. Some very low-fat spreads contain a high proportion of water and do not melt successfully.

Dairy (for the flavoured toppings)


176.818%12.7g

11%10.2g

9%1.8g

3%0.2g


Popcorn

www.letsgetcooking.org.uk 37Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 9e, 9h, 12a, 16.

MethodPlain Popcorn

1. Weigh the popping corn.

2. Measure the oil into the bottom of the pan.

3. Turn the hob to a medium-high heat, add 3 popcorn kernels to the oil and secure the saucepan lid.

4. When they have popped, remove the pan from the heat and add the rest of the popcorn, making sure that it is all coated in oil. Cover the pan securely with the lid and return to the hob on a low–medium heat and get ready for the popping!

5. The corn will pop loudly for about 2 minutes. When the popping starts to slow down, remove the pan from the heat but leave the lid on until the popping has stopped.

6. Remove the lid from the pan and transfer half of the popcorn to a large bowl. Add the salt, if using, a pinch at a time and keep stirring to coat. Transfer all the popcorn to the large bowl.

Toffee Popcorn

1. Preheat the oven to 120°C/100°C fan or gas mark ½.

2. Put half of the plain (already popped) popcorn into a large mixing bowl.

3. Melt the sunflower spread in a pan set over a medium heat. When it has melted, add the brown sugar and golden syrup and stir with a wooden spoon until smooth.

4. Pour half of the mixture into the popcorn in the mixing bowl and stir with a large spoon.

5. When it is all coated, put the rest of the popcorn into the bowl, add the remaining toffee mixture and stir again.

6. Place the popcorn on a baking tray and bake in the preheated oven for 20–30 minutes until crisp.

Cinnamon Popcorn

1. Preheat the oven to 120°C/100°C fan or gas mark ½.

2. Put half of the plain (already popped) popcorn into a large mixing bowl.

3. Melt the sunflower spread in a pan set over a medium heat and add the sugar, vanilla extract and cinnamon and stir with a wooden spoon.

4. When melted, pour half of the mixture into the popcorn in the mixing bowl and stir with a large spoon.

5. When it is all coated put the rest of the popcorn into the bowl and add the remaining mixture.

6. Place on a baking tray and bake in the preheated oven for 20–30 minutes until crisp.

Prepare now, eat later• Allow the popcorn to cool then store in an

airtight container before adding the toppings and baking as above. The popcorn can be prepared up to 24 hours in advance.

• Popcorn is best eaten as soon as it is ready and when the aroma reminds you of a visit to the cinema! If you do have any left, store it in an airtight container for up to 24 hours and reheat at the same oven temperature for 5–10 minutes.

Something to try next time• To microwave popcorn place 70g popping corn

into a microwavable bowl, sprinkle with a pinch of salt (if using), fix with a secure lid. Cook in the microwave on full power for 1–2 minutes until the popping has started to slow down.

• Try making mini popcorn kebabs by skewering them onto cocktail sticks.

• Add different flavours to your popcorn; make a spiced popcorn by swapping ½ x 5ml spoon of cinnamon with nutmeg. This would make a great Christmas popcorn recipe.

Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 6a, 6b, 7f, 7h, 8a, 8d, 9e, 9f, 13b, 14b, 16. www.letsgetcooking.org.uk38

Fruity Frozen Yoghurts Frozen yoghurt is an increasingly popular alternative to ice cream as it is equally delicious, but much lower in fat. Why not make up a batch for refreshments at a sports event or a summer tea-time treat. An ice cream maker will produce the best smooth and creamy texture, but you can also make good frozen yoghurt without one.

EquipmentStrawberry Black Cherry and Cinnamon

Measuring jug or liquid scales

Colander

Chopping board

Sharp knife

Blender

Measuring spoons

Plastic lidded container for freezing

Ice cream maker (optional)

Large spoon

Spatula

Lime and Coconut (Additional equipment required)

Zester or very fine grater

Small plate

Citrus juicer or fork

Small bowl

Large bowl

IngredientsServes 4

Strawberry Frozen Yoghurt 250g 0% fat Greek yoghurt

200g fresh strawberries

2 x 15ml spoons orange juice

30g caster sugar

Black Cherry and Cinnamon Frozen Yoghurt 300g can/jar pitted cherries

250g 0% fat Greek yoghurt

Pinch ground cinnamon

Lime and Coconut Frozen Yoghurt 2 limes

250g 0% fat Greek yoghurt

200ml light coconut milk (from 400ml can)

30g caster sugar

Top Tips• Garnish the strawberry yoghurt with chopped strawberries and a

sprig of mint.• A nice addition to the Black Cherry and Cinnamon Frozen

Yoghurt is a handful of sultanas which have been soaked for an hour in the remainder of the cherry juice. These can be added once themixturehaschurned,orhalfwaythroughthefreezingprocess.

• FortheLimeandCoconutFrozenYoghurt,freezetherestofthecoconut milk in an airtight container for up to 1 month. Defrost and useinanothercurry,stirringwellbeforeadding.

• Allow the frozen yoghurts to warm up at room temperature for 15–20minutesbeforeserving.

Dairy


84.32%1.3g

14%12.3g

6%1.1g

0%0.0g


Fruity Frozen Yoghurts

www.letsgetcooking.org.uk 39Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used: 1, 4, 5, 6a, 6b, 7f, 7h, 8a, 8d, 9e, 9f, 13b, 14b, 16.

MethodStrawberry Frozen Yoghurt

1. Chill the ice cream maker in advance as suggested in the instruction leaflet. This will help the yoghurt to freeze quickly.

2. Wash the strawberries, remove the green stalks and cut into quarters.

3. Measure out the yoghurt and place in the blender. Add the strawberries, orange juice and sugar.

4. Blend until the mixture is smooth. (If you are not using an ice cream maker, pour the blended mixture straight into the lidded box and freeze for 3–4 hours. Remove from the freezer, and mix briskly to break up any ice crystals which have formed, then freeze again until ready to serve).

5. Pour into the ice cream maker, using the spatula to ensure none of the mixture is missed, and churn until frozen. Transfer into the plastic container for storage in the freezer – or eat straightaway!

Black Cherry and Cinnamon Frozen Yoghurt

1. Drain the can of cherries (keep the juice to one side if using for the top tip).

2. Place the cherries in the blender.

3. Add the yoghurt and a pinch of cinnamon.

4. Blend until the mixture is smooth. (If you are not using an ice cream maker, pour the blended mixture straight into the lidded box and freeze for 3–4 hours. Remove from the freezer, and mix briskly to break up any ice crystals which have formed, then freeze again until ready to serve).

5. Pour into the ice cream maker, using the spatula to ensure none of the mixture is missed, and churn until frozen. Transfer into the plastic container for storage in the freezer.

Lime and Coconut Frozen Yoghurt

1. Wash the limes. Using the zester or fine grater, remove as much of the zest from the limes as you can.

2. Cut the limes in half and squeeze out the juice into a small bowl. Remove any pips that may have been squeezed out by mistake.

3. Place the yoghurt, lime zest and juice, coconut milk and sugar into the large bowl. Mix thoroughly. (If you are not using an ice cream maker, pour the mixture straight into the lidded box and freeze for 3–4 hours. Remove from the freezer, and mix briskly to break up any ice crystals which have formed, then freeze again until ready to serve).

4. Pour the mixture into the ice cream maker and churn until frozen. Transfer into the plastic container for storage in the freezer.

Prepare now, eat later• Use different fruit in season or when there

is a glut.

• The frozen yoghurt will keep in the freezer for up to 3 months, so you could make it in advance so it is ready to serve.

Something to try next time• Frozen fruit can also be used. Blend the still-

frozen fruit with the yoghurt, sugar and juice and churn or freeze. The mixture will freeze very quickly. Try frozen berries or use your own home-grown produce.

• To make a dairy-free version, use the same amount of plain soya yoghurt but reduce the sugar content by half as this yoghurt is usually already sweetened.

PML1657 Dec 2012

Let’s Get Cooking Let’s Get Cooking provides training, support and resources for setting up and running healthy cooking activities for people of all ages. Let’s Get Cooking is a programme run by the Children’s Food Trust.

Website: www.letsgetcooking.org.uk

The Children’s Food Trust The Children’s Food Trust aims to reduce childhood obesity and improve educational performance through improving the food our children eat both in and out of school and in early years settings. We work directly with thousands of schools, millions of parents and with local authorities across the country. We campaign on key issues for school food. We run the UK’s biggest network of cooking clubs and, under our previous name of the School Food Trust, we were directly responsible for developing and introducing the national food and nutrition guidelines in both schools and early years settings. We make a difference, and would be pleased to help you too.

Contact us

Children’s Food Trust, 3rd Floor, 1 East Parade, Sheffield S1 2ET Tel: 0114 299 6901 Email: [email protected] Website: www.childrensfoodtrust.org.uk

Children’s Food Trust registered charity number 1118995

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