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Welcome to our Community Cookbook!Come along, don’t be shy!
Share your recipe and show us your skills in the kitchen.
No matter how simple it sounds; what we need is taste!
Share your recipe and find out about other people’s recipes.
No matter where you come from.
We want to discover about the food in Upper Horfield.
Let’s celebrate together and enjoy our recipes
With the Upper Horfield Community Cookbook:
The World is on your plate!
Patricia Antas.Resident of Upper Horfield.
Community CookbookWelcome to our
ContentsSnacks & Drinks 05 - 11
Main Courses 12 - 30
Desserts 31 -38
Dry Measures
1 oz 25g
4 oz 100g
12oz 350g
1lb 450g
Liquid Measures
1 tsp 5ml
1 tbsp 15ml
1 fl.oz 30ml
5 fl.oz or 1/4pt 150ml
1 cup or 8 fl.oz 250ml
20 fl.oz or 1pt 600ml
1 ¾ pint 1litre
Oven Tempertures
130C 250F Gas mark 1/2
150C 300F Gas mark 2
180C 350F Gas mark 4
190C 375F Gas mark 5
200C 400F Gas mark 6
220C 425F Gas mark 7
230C 450F Gas mark 8
Conversion Table
The recipes in this cookbook are provided using metric measurements and temperatures are given in degrees Celsius (°C). To covert between metric and imperial measurements and from Celsius to Fahrenheit and Gas settings, please refer to the conversiontable below.
American Solid Measure
1 cup rice U.S225g rice
1 cup flour U.S115g flour
1 cup butter U.S225g butter
1 stick butter U.S115g butter
1 cup dried fruit U.S225g dried fruit
1 cup brown sugar U.S180g brown sugar
1 cup granulated sugar U.S225g granulated sugar
American Spoon Measures
1 level tablespoon flour 15g flour
1 heaped tablespoon flour 28g flour
1 level tablespoon sugar 28g sugar
1 level tablespoon butter 15g butter
Ingredients• 4 eggs • 2 medium sized potatoes • butter • oil • salt
Optional – sliced mushrooms, onion, tomatoes, peppers.
MethodFirst, cut the potatoes in half and put them to boil in a panof water until almost ready to eat – about 15 minutes.
Remove the cooked potatoes from the pan straining offthe water and place them on some kitchen paper or a cleantea-towel. Slice the potatoes into smaller pieces –no thicker than 1cm.
Melt the butter in a pan and fry with a little oil. Fry the potatoesover medium heat until they are beginning to turn golden. If you want to add any of the optional ingredients, now is the time todo so.
Beat the eggs in a bowl and add a pinch of salt. Turn up the heat on the pan and pour in the eggs.
Using a palette knife allow the liquid egg to escape to the the edges of the pan .
Place the pan under a grill until the egg has cooked.
FrittataAn Italian Omlette
Sweets & Drinks
When I cook Frittatas for mygrandson it takes me back towhen my Italian grandad did thesame for me, my brothers andcousins in Liverpool while tryingto teach us Italian.
Contributed by Alicia Pickford
Origin: ItalyTakes 20 minutesServes 4Average cost ofingredients: £2-£3
05The Eatwell Plate04
The following pages have been recycled with kind permission of the Food Standards Agency. They give you some useful background information about the basics of cookery. Visit www.eatwell.gov.uk to find loads of really useful advice on eating well and staying healthy.
Cupboard Essentials
To make sure you can rustle up the dish youneed without having to think about every singleingredient, you need to keep a good supply ofcupboard essentials.
• Oliveoilandvegetableoil
• Tinnedtomatosorpassata(sievedtomatos)
• Rice(long-grain/easy-cookorbasmati)
• Somelow-saltstockcubes
• SoySauce(lowsaltifpossible)
• WorcestershireSauce
• Basicherbsandspices e.g. Mixed herbs, cumin, turmeric, coriander, paprike, chilli powder.
• Beansandpulses(froxen,tinned or dried) e.g. Kidney beans, lentils and chick peas.
• Garlic
• Sugar
• Plainwhiteflour
• Driedpasta
• Noodlesandcouscous
• Tinnedfishe.g.Tuna,mackerel, sardines – in water/brine, not oil preferably.
• Tinnedfruitinjuice.
• Saltandpepper!
EatwellPlate
Vegetables! thebackbone of anygreat meal
Serve with a fewsalads to help reachyour 5 a daySponsored by
Sweets & Drinks Sweets & Drinks 0706 Ginger Beer
Ingredients• 2 tsps live yeast
• 2 tsp sugar
• ½ pint warm water
• Ground ginger
• 1 lemon
MethodStarting your Ginger Beer Plant
Addtheyeastandsugarintoa
glassjarbefore
adding enough warm water to cover the mixture.
Feeding the plant
Add a teaspoon of ground ginger and a teaspoon
of sugar daily for 14 days.
Making the Beer
Pour off the liquor into a clean two litre bottle.
Dissolve1/2lbsugarinto1pint
ofwarmwater.
Addthejuiceofonelemonbe
forepouringintothe
bottle. Top up with water leaving a one inch gap at
the top before adding the bottle cap.
The ginger beer should be ready in 14 days.
Open the bottle cautiously as the bottle will be
under pressure.
Ideally the ginger beer should be drunk when
ready. If it is kept the cap should be released
regularly to release the pressure as the beer is live
and the pressure will keep building up.
Replenishing the plant
Replace the water and keep adding sugar and
ginger. If the plant grows too big throw away ½
the sediment or pass it on to someone else.
Takes: 28 daysServes: 6+Average cost of ingredients: £2
GingerChutney Takes 30 minutes
Cost: £3-£5 (depending
on whether you have any
ingredients in the garden).
Makes: Enough to give a
fewjarstoyourfriends!
Ingredients700g Green Tomatoes700g Onions500g Cooking Apples700gDemeraraSugar700ml Malt Vinegar35g Ground Ginger3 tblsp Cornflower1 tblsp Salt1 tblsp Pepper½ tsp Turmeric
MethodMince or chop the tomatoes, onions and apples and add them to a pan with 568ml of malt vinegar and allthe sugar.
Bring to the boil for 5 minutes.Mix the rest of the ingredients with the rest of the vinegar and add to the pan.
Boil for a further 2 minutes then put injars.
This reminds me of childhood because we always made itusing tomatoes from thegreenhouse. The smell from theboiling vinegar may mean you needtoopensomewindows!
Contributed byScott Jacobs-Lange
Contributed byStuart Lilley
Sponsored by
MethodMix all the ingredients together to form a dough then pat down gently until the dough is about 6centimetres high. Using a sharp non-serrated knife, draw two shallow cuts across the top of the dough:one don the length and one across the width.
Add to a loaf tin and put in a pre-heated oven at 200°C for 10 minutes.Turn down the heat to 100°C and cook for a further25 minutes.
When cooked, turn out onto a cooling rack. If you want a softer bread, put a clean tea-towel over the bread as it cools.
Sweets & Drinks Sweets & Drinks 0908
Irish Soda Bread
Origin: IrelandTakes 40 minutesServes 5+Average cost of ingredients: £1.50
Sponsored by
Contributed by Philomena Nolan
This is a traditional Irish recipe
Ingredients• 450g wholemeal flour• 1 tspn salt• 1 tspn bicarbonate of soda• Buttermilk• Milk
Irish BrachTea Cake/ Loaf
Origin: IrelandTakes 1 ½ hoursServes 5+Average cost of ingredients: £1.50
Contributed by Anita O’BrienAllmyfamilyenjoythisloafspreadwithbutter.Mygranddaughterenjoyscookingittoo.Ingredients• 150g of mixed dried fruit• 200g of brown sugar• 250ml of cold tea• 250g of self raising flour• 1 medium egg, beaten
MethodSoak the dried fruit and sugar in the tea overnight.Add the flour and egg to the soaked fruit and sugar, and mix well.
Put into a 2lb loaf tin which has been greased and lined at the bottom with grease proof paper.Bake at 130°C for 1-1½ hours.Once it’s baked, leave in the tin to cool beforeturning out.
Monster SlippersSweets & Drinks Sweets & Drinks 1110
Sponsored by
Contributed by Asa Henson
My child stopped eating so my
doctor advised me to bake cakes
and cook stuff that he would eat
tomakefoodenjoyableandfun.
We made monster slippers with
his brothers and sisters and they
all love making as well as eating
them.
Contributed by Asa Henson
Ingredients
brown or white pitta breadstomato pureecheese of your choiceyou can add olives, tuna or any topping of your choice
Takes 20 minutesServesDependsonhowmanypittabreadsyouuseperpersonAverage cost of ingredients: £2 (but depends on your choice of fillings)
Method
Squeeze tomato puree onto a pitta and spread all over to completely cover the pitta bread. Sprinkle cheese plus any other toppings before baking in an oven at 180°C for 15-20 minutes or until cheese has browned.Leave on a baking tray to cool before serving.
Malt Loaf
Ingredients100g Self raising flour.100g All bran.100g Soft brown sugar.100g Sultanas.200ml milk.1/2 Tsp of ground Cinnamon. (optional)
Makes an 800g loaf.Approximate cost of ingredients: £3
MethodMix all dry ingredients together and soak in the milk for at lease one hour,
when ready add the flour, mix thoroughly, pour into a greased 1lb loaf tin
and cook for one hour at 180ºC. You can also add cinnamon and any other dried fruit you wish to add fruit and flavour to the mixture.
When cooked, let cool in the tin for 5 minutes than turn out onto a cooling rack
Ingredients for Pastry:diced chicken breastskinless sausageslong grain ricetinned tomatoes1 onionfrozen peaschicken stock cubes1jarofroastedpeppers
MethodBrown the chicken by frying in a little oil and then remove from the pan.Fry the onion until golden then add the chicken back in.Pourthejuiceofthetomatoesintoameasuringjugandaddwatertomake up to 450ml.Add all the other ingredients to the pan (except the peas) and simmer for 45 minutes.Add the peas and simmer for a further half hour, then serve.
My mum used to make this all the time and me and my sister used to squabble about who had the most sasuages.Takes 5 minutes preparation, 75 minutes cookingServes 4-5Average cost of ingredients: less than £10
Main Courses12
Arroz Con Pollo
Origin: SpainContributedbyDaniellePrice
Main Courses 13Bacalhau Com Nates
Ingredients for Main Dish500 grms diced boiled potatoes800 grms dried salted cod (soaked for 24 hours before cooking, changing the water 2 – 3 times and check for saltiness.3 tablespoons Olive Oil5 large or 7 small cloves of garlic3 medium onions 3 bay leaves.Method for main dishFry the onions, garlic and bay leaves in the oil until softened.Add fish and potatoes and mix together.Put into oven proof dishes.Ingredients for Bechemel Sauce using3 tablespoons Plain Flour, mixed with a small amount of water to a smooth watery paste.500 mls Milk1teaspoonNutmeg2 pinches dried coriander25 grms ButterBlack pepper
Average cost of ingredients: £10Serves: four
Method for Bechemel SauceFirst, add the coriander and pepper to the milk and put in a saucepan and bring to boil on a low heat and allow to simmer for 5 minutes.
Strainthemilkintoajuganddiscardtheflavourings.Melt the butter in a pan on a low heat and when it has melted, add the flour and stir rapidly with a small wooden spoon to make a smooth paste.
Now,addabout25mlofthemilkstirvigorouslytomixwith the paste. After this, add half of the remaining milk in 50ml batches, stirring in well each time.
When half the milk has been added, use a balloon whisk to whisk the mixture to a creamy sauce.
Cook on a very low heat for 5 minutes, whisking from time to time. Season with pepper to suit.
Pour the sauce over the fish and potato mixture.Cook in oven golden brown (about 30 minutes)
Origin: Portugal
Contributed by Patricia Antas
This recipe is quick and easy to prepare. Make them in advance and freeze them so you can cook them when needed.
Sponsored by
Use brown rice as it is richin fibre, and will keep youfeeling more full for longer
Main Courses14Chicken Stir Fry with rice
Ingredients3 fresh chicken breasts (or tofu to make the
dish vegetarian)
2 medium red onions
1-2 cloves of garlic – crushed/finely chopped
3 medium carrots, peeled and cut into fine batons
1 whole pepper finely chopped.
1 large broccoli floret
1 tin of chopped tomatoes
1 tbsp chilli powder
1tbspcuminorcuminseeds(
jeera)
½ teaspoon Turmeric
3 tbsp light soy sauce
3 tbsp grated ginger
450g basmati rice
Takes: 15min
Average Cost of Ingredients: £5-£8
(depending on the chicken cost)
Serves: 4 - 5
MethodFirst, rinse the rice in cold water and then put on to boil in
a pan of water – you can use boil in the bag if you prefer.
To make the rice go yellow, add ½ tsp of turmeric.
Cut the chicken breast into small slices. Slice the onion
and cut the broccoli into small pieces. Heat the oil in
a wok or large sided frying pan until hot and reduce
to medium heat.
Add the garlic, cumin, ginger, chilli powder and onions
and fry for 30 seconds until the garlic has started
to brown.
Add the chicken and cook for 5 minutes stirring to
brown the chicken on all sides. To avoid burning the
garlic, reduce heat and add a little oil if needed.
Add the broccoli, carrots and peppers and cook for
a further 3-4 minutes.
Add the tomatoes and soy sauce and cook through for
a further 3 minutes. Strain the rice and serve.
Origin: China/EnglandI have been cooking this dish for years since I was a student
and had to live on a very tight
budget but it is still one of my
favourites because it is very quick to cook and you can vary
the ingredients depending on what you have in the cupboard.
Main Courses 15
Fish & RiceContributed by Michelle Budding
Ingredients:
2-3 tins of mackerel in oil1 large onion2-3 tomatoesspring onionsrice, enough for 4 servings – or two packets of boil in the bag rice.2 eggssalt and pepperall purpose seasoninggarlic
Takes 40-60 minutesServes 4+Average cost of ingredients: £6-7
Ingredients:
50ml of ground nut oil (or grapeseed oil)2 beaten eggs1 small chilli seedless1 medium onion or 4-5 spring onions chopped 30ml soy sauce400g cooked long grain ricesalt and pepper to taste
Takes 20 minutesServes 4Average cost of ingredients: £4
Contributed by Scott Jacobs-Lange
Origin: Being SkintThis recipe was put together by finding what was left in my cupboards at home.
Origin: South East AsiaThis recipe was passed on to me by my Malaysian friends. It is simple tasty and inexpensive.
Contributed by Glenn Pernail
Method:Cook the rice as per the instructions on thepacket.Draintheoilfromthefishintoa frying pan.
Chop all the vegetables and lightly fry in the fish oil before adding the rice and fish. Whisk the eggs and make a hole in the centre of the rice.
Allow the egg to cook fully before stirring into the rest of the mixture.
This meal can be eaten with roast or new potatoes, salad and garlic bread.
Method:
Cook the rice in a pan with the correct amount
of water as described on the packet.
When the rice is ready, heat the oil in a wok
or large frying pan.
Add the beaten eggs and allow to cook like
scrambled eggs.
Break the eggs up with a wooden spoon and
remove from the pan.
Heat some oil in the pan and add the chilli and
onions. Stir fry for 2 minutes before adding the
cooked rice, seasoning and eggs.
Stir fry until the rice is hot and then serve
with soy sauce.
Sponsored by
Fried Rice
Oil spray is a healthieralternative, and a goodway to cut down on thecalories in this dish
There is now available low salt soy sauce which may be used in place of the light soy sauce
Main Courses 17
Ingredients for Pastry:500g plain flourpinch of salt220g butter, cubed120-180ml cold water
Method1. Put the flour and salt in a large bowl and add the cubes of butter.
2. Use your fingertips to rub the butter into the flour until you have a mixture that resembles coarse breadcrumbs with no large lumps of butter remaining. Try to work quickly so that it does not become greasy.
3.Usingaknife,stirinjustenoughofthecoldwatertobindthedough together.
4. Wrap the dough in clingfilm and chill for 10-15 minutes before using.
This is a recipe my mother used to make during the summer when as a family we would all go to Portishead on summer Sunday afternoons to watch the Cricket and eat a picnic. My Mother and all her sisters were Cornish, so the food was always homemade and always delicious. My mother cooked savoury things and my Aunts would bring cakes, scones & homemade jam and cream. I can never go to Portishead without remembering sitting on the green with my Aunts and Uncles, eating the best picnic and listening to “Sing Something Simple”. Seems like such a long time ago now
Main Courses16
Cornish Beef Pies
Contributed by Lyn Roberts
Ingredients for Pies:500g skirt steak cut into small pieces500g potatoes sliced very finely(not cubed)1 large onion sliced very finelyWhite pepper & salt to tasteA little butter
Roll the pastry to approx ¼ inch thickness. Using a small saucercutcirclesuntilallthepastryisused.Dividethepastry circles into two lots, one lot will be the bases, the other will be the tops.
Grease a large flat baking sheet or line with Greaseproof paper. Lay out all the bases on the baking sheet so you can work on all of them at once. Take approximately 1 tablespoon of sliced potato and put this in the centre of all the bases, be careful to leave a margin around the edge,youwillneedthistosealthepies.Nextdothesame with the steak. Top with as much onion as you like, usually about 1 teaspoon. Season with White pepper and a little salt, dot with 2-3 small pieces off butter to givemoistureanddeliciousgravy!
Using an egg and milk wash moisten the edge you have left free of mixture. Place the tops carefully over the mound of ingredients. Make sure the pieces are sealed all around by rolling the pastry over one thumb usingyourotherhandtomakearollofpastry,justlikea Cornish pasty. Brush the egg wash over tops, cut a small slit in the top of all the pies to let the steam out.
Place in a medium oven approx 190 ºC for approx 30-40 mins until all the pastry is golden and the meat is tender.
If any of the pies “laugh”*, then use some scraps of pastry to re-seal them.
When cooked allow them to go completely cold and eat them as a picnic treat or anytime you can find an excuse to eat them.
“Laugh” my Mothers description of pastry which splits when cooking
Method
Sponsored by
To help keep your cholesterol level low use
a polyunsaturated or monounsaturated
margarine (for example Flora) in place of
the butter, ‘bad’ cholesterol can block up
the arteries to the heart
Main Courses18
VariationsBasically you can play with this recipe. I often chop up a mandarin or satsuma and add to the mix. Dicedbutternutsquashalsogoesquite nicely.
By adding both orange and chickpeas to the mix you can make it taste quite Moroccan.
Please note the spices are only guidelines, you can also adapt these to taste.
Ingredients•Approx1kg,m
uttonorstewing
lamb cubed
•1smallsplashofcookingoil
•Approx1pthotstock
•1onion,chopped
•1cloveofgarlic,crushed
•1-2goodhandfulsofapricot
shalved
•2mediumcarrots
•2tbsflour
•1tspcumin
•½tspgrounddriedcoriande
r
•½tspdriedgroundginger
•Freshcoriandertotaste
•Saltandpeppertotaste
Contributed by Ali Mills
Takes: 2 ½ hours
Serves: 4
Method
Heat the oven to 170°C
Fry lamb until browned and add to a good sized
casserole dish and set to one side
lower heat and fry the onions and garlic for a
couple of minutes until soft before adding spice
and flour for another minute
Add the hot stock - keep stirring, it should sizzle
Bring the stock to the boil
Add the lamb, halved apricots and carrots
Bring everything to the boil again, add to
casserole dish, cover and put it into the oven
for 2 hours. Just before serving add the fresh
coriander to taste. Beautiful served with
brown rice.
This is a fruity
alternative to bog
standard casserole
and is for those who
like to mix and
match recipe.
Main Courses 19Somosa
Ingredients½ bag self raising flour½ bag plain fourcuminseeds(jeera)2.2kg potatoes900g peas2 medium onions, chopped2 litres cooking oil3 tbsp salt3 tbsp black pepper3 tbsp ginger3 tbsp green chill (less or more depending on how hot you want your somosas)
MethodPastryAdd to a bowl ½ tsp of salt, the plain and self raising flour along with 120ml of cooking oil.
Knead the dough together, while adding a cup of warm water until it is soft. Leave the dough to stand for 20 minutes.
Filling Boil the potatoes in a pan. Add a little oil to a frying pan and add the cumin seeds and onions. Cook until brown then add the peas, potatoes, green chilli, salt and black pepper. Cook for a further 10 minutes then allow to cool for half an hour.
Make small circles of dough like small pancakes (about Chappati size). Cut in half, add a little of the filling before folding into triangles.
Mix some water into a little of the dough mixture to make a sticky paste. Use this to glue the somosas together into a triangle parcels.
Leave the somosas to set and then fry by heating up some oil in a pan to high heat before adding the somosas. Cook for about 5 minutes turning the somosa over so both sides are cooked.
Origin: India
Contributed by Rajwant Kaur
This recipe is quick and easy to prepare. Make them in advance and freeze them so you can cook them when needed.
Sponsored by
Ali’s Exotic Lamb Casserole
Try using extra herbs and spices in place of the stock to reduce the amount of salt
Main Courses20
Contributed by Chipo Mubhongo
Country of origin: ZimbabweThis is Zimbabwe’s staple food. It brings memories of how we used to sit around as families and friends andenjoyourdinner.ItmakesmefeellikeIamathome when I eat it.
Method:
Boil 600ml of water
Mix in a pot 4 heaped tablespoons of maize
meal with 100ml of cold water.
Add the boiling water to the pan and
continue stirring over medium heat until
it thickens smoothly.
Cover the pot and let it cook for a further
3 minutes.
Add the remaining maize meal bit by bit and
mix throughly with a wooden spoon until
smooth and thick. Use the back of the wooden
spoon to smooth over. Cover the pan and let it
cook for a further 3-5 minutes stirring with the
wooden spoon.
Vegetables with Peanut Butter
Takes 15 minutes
Cut the vegetables and boil in a little water for
3 minutes. Add the salt and pepper.
After 3 minutes remove the vegetable from
the pan and drain them.
Add the vegetable stock or boiling water into
the pan and simmer.
Add 3-4 tablespoons of peanut butter and mix
with a wooden spoon to form a smooth paste.
Add the chopped tomatoes and mix and
simmer for 3 minutes.
Add the drained vegetables and mix.
Serve with the hot Sadza.
Sadza can be served as an accompaniment
to many dishes i.e beef or chicken stew, fish
and amasi (fermented milk). Meat can be
grilled or stewed.
Ingredients: Filling225g maize meal (available from any good ethnic food store)Water
1 small cabbage or cabbage leaves (alternatively use any leafy vegetable of your choice).2 medium sized tomatoes chopped300ml vegetable stock or water4 tbsp of peanut buttersalt and pepper to taste
Serves 2Average cost of ingredients: £3SadzaTakes 20 minutes
Isitshwala Lemibhida Eledobi
(Sadza with vegetables and peanut butter) Main Courses 21
Joojeh Kebab
Ingredients:
450g boneless, skinless chicken breasts125ml of olive oil15ml warm water1 large white onion grated10 strands of saffron1 tsp salt1/8 tsp of crushed red chilli pepper
Takes 30 minutesServes: 4Average cost of ingredients: £5
Serves: 4Average cost of ingredients: £5Rice and Peas takes 35 minutes
This persian kebab has a unique marinade. It is perfect grilled with chicken breasts or whole chicken grilled or baked.
Method:Rinse the chicken with cold water and dry. Cut into 1 inch chunks.Mix together the remaining ingredients to make the marinade.
Soak the chicken breast pieces in the marinade for 24 hours prior to cooking in the fridge.Pre heat the grill to medium high or the oven to 180°CPlace the chicken cubes on skewers and cook for about 15-20 minutes under the grill or 20-30 minutes in the oven.ServeJoojehKebabswithbasmatiriceandgrilled vegetables.
Sponsored by
Rapeseed oil has less saturated fat then olive oil
Main Courses22
Origin: Spain
Method
Heat the oil in a large frying pan and cook the onion and pepper for 5 minutes until softened but not brown.
Stir in the garlic, tomatoes and turmeric and cook for 1 minute more, stirring occasionally.
Tip in the rice and cooked for 1 minute, stirring to coat the grains. Pour in the stock, stir well and bring to the boil, then simmer uncovered for 8 minutes, stirring occasionally until the rice is almost cooked and most of the stock has been absorbed.
Add the seafood and beans and cook for 3-4 minutes more. Stir in the parsley and season. Serve straight from the pan with lemon wedges.
Ingredients
•1tbspsunflow
eroil
•1onion,finely
choped
•1redpepper,s
eededandslice
d
•2garliccloves
,finelychopped
•230gcanchop
pedtomatoes
•1tspturmeric
•300glonggra
inrice
•1.3litresvege
tablestock
•450gbagfroze
nmixedseafood
(prawns, mussels and sqiud rings), thawed
•175ggreenbe
ans,halved
•Handfulofcho
ppedfreshparsl
ey
•1lemon,cutin
towedges
Takes 30 minutes
Serves 4
Average cost of ingredients: £7
Main Courses 23Rice and Chicken,
Rice and Peas
Origin: JamaicaContributed by Sharon Millard
Ingredients:
2 breast of chicken, skinned & boned, cubed/chopped4 large cumberland sausages 1 small onionsalt & pepper & oregano (optional)225g flour 240ml milk 4 medium eggsoil for cooking.
Serves: 4Average cost of ingredients: £5Rice and Peas takes 35 minutes
Method:
Boil the beans, garlic and salt until the beans are tender. Save three cups (750ml) of the liquid and discard the garlic.
Return the three cups of liquid and the beans to the pot (if there is not enough of the cooking liquid use water) along with the cocunut milk or coconut cream, spring onions, thyme and Scotch Bonnet pepper.
Add salt and pepper to taste.
When the pot comes to the boil, add the rice.Let it boil for 20 minutes before turning down the temperature to the lowest level and leaving to cook for a further 15 minutes. Stir with a fork before serving.
This is the national dish of Jamaica and reminds me of my parents’ home.Contributed by Sharon Millard
Jerk Chicken Takes 2 hours
Ingredients2.7kg roasting chicken1 tbsp all purpose seasoning2 tbsp garlic powder1 tbsp paprika15ml soya sauce1 small onion
3 tbsp Busha Browne’s Jerk SeasoningMethodRub the whole chicken with salt.Grate the onion and rub it onto the chicken.Add the paprika and garlic powder to the chickenRub the Jerk Seasoning all over the chick and allow to marinate for at least 2 hours.Roast in the oven at 180°C for 1- 1½ hours.
Sponsored by
Quick Seafood PaellaContributed by J.B Glazing
Use low salt stock cubes, too much saltis linked to high blood pressure and increased risk of heart attackor strokes
Main Courses24
Contributed by Amina Koosar and Rahma AliOrigin: Somalia
Ingredients: Filling500g mince beef or lamb (you can use quorn mince for a vegetarian option).4 – 5 medium onions1 leek3 cloves of garlic – crushed1 – 2 sprigs of fresh coriander (use dried if fresh isn’t available)1 red or green fresh chilli (optional to make a hotter dish)½ tsp salt
1 stock cube (chicken or veg)
Method:
Fry the mince in a non-stick pan with a tiny
amount of oil on a low heat until the mince
is golden brown.
Cut the onions into very small pieces and add
to the mince in the pan. Stir over a low heat
for 3-4 minutes until onions are golden.
Chop the leek into small slices and add to the
mix with the salt and crumble the stock cube
over the mixture. Continue to stir over a
low heat.
Add the crushed or finely chopped garlic and
the coriander. Add the finely chopped chilli at
this point if you wish.
Cook on a low heat for 3-5 minutes but don’t
let the mixture burn.
Remove from heat and cover pan.
Sambusa Main Courses 25PastrySambusa
Ingredients500g plain flour250 – 300ml water½ tsp salt
MethodPut the flour into a mixing bowl with the salt.Slowly add the water and knead together until it forms a good, non-sticky dough. Stop adding the water when it reaches this point. If the dough becomes too sticky, add more flour. Wrap the dough with some slightly oiled clingfilm or foil and let it rest for 20 minutes.
Take two small pieces of dough (enough for each to fit into the palm of your hand) and roll between your hands with some flour until they become golf ball size.Nowputeachballontoaflatflouredsurfaceandrollflatuntil they are the size of a small dinner plate.
Brush a little olive or sunflower oil on the top of each disc of pastry. Put one disc on top of the other so the oiledsurfacesarejoinedtogether.Rollbothtogether.Place the disc into a large non-stick frying pan heated to low heat with a very small brushing of oil and warm through on both sides – no more than 2 minutes per side.
Remove the disc from the pan and cut into quarters so you have four triangular shaped segments.Peel each piece apart to make eight segments.Continue this process until you have used up all the dough.
Mix three tablespoons of flour into 50ml of water until it becomes a creamy consistency.
Take each piece of pastry holding the curved edge and put one tablespoon-sized scoop of the meat mixture from the pan into the middle of the segment.
Fold each corner over the centre of the mixture in turn so you end up with a triangular shaped parcel.Use the flour/water mixture to stick each corner down.Continue until all the mixture has been used up.
Use a large deep-fat frying pan or deep-fat fryer filled with sunflower oil and fry the parcels in batches until they are golden brown (as if frying chips). Be careful nottooverheattheoilasitcancatchfire!
Put the cooked sambusas onto kitchen roll and serve.
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Main Courses26 Mirza GhasemiContributed by Roya Jonnesari
Ingredients:
8 small seedless aubergines (eggplants)
4 cloves of garlic, finely chopped
4 eggs
2 medium tomatoes
80ml of cooking oil
saltblack pepper
Takes 30 minutes
Serves: 4
Average cost of ingredients: Under £10
Method:
Bake the eggplants in an oven at 200°C
until they swell and the skin bursts.
Remove the eggplants from the oven and allow
them to cool before removing their skins and
hard tops.
Chop the eggplants into small pieces.
Bring a small pot of water to the boil and add
the tomatos. Cook the tomatos for 2 minutes
and then remove to cool down.
Remove the skin from the tomatos and
chop into small pieces.
Fry the garlic in oil over medium heat
until golden.
Add the eggplants and fry for a further
3-4 minutes.
Add the tomatos, salt and pepper and
continuing frying until the excess water
has gone.
Beat the eggs and fry separately in oil until
half cooked.
Mix the eggs together with the eggplants and
tomatos and fry for a further 1-2 minutes.
Serve with rice or bread.
Origin:IranThis is a delicious dish from a region by the Caspian sea in northern Iran.
Main Courses 27
Toad in the hole, with a twist.
Contributed by Sarah Slade
Ingredients:
2 breast of chicken, skinned & boned, cubed/chopped4 large cumberland sausages 1 small onionsalt & pepper & oregano (optional)225g flour 240ml milk 4 medium eggsoil for cooking.
Serves: 4Average cost of ingredients: £5
Method:
Line a deep roasting tin with a little oil, add onion, chicken & sausages & cook in a pre-heated oven at 220 ºC for 15 minutes until golden brown.
While the sausages and chicken is in the oven, mix flour eggs milk salt pepper & oregano together until smooth to make your batter.
After 15 minutes, remove roasting tin and immediately add mixture to the pan & putback into the oven and cook at 220ºC for 30 min until risen & golden brown.
Serve with vegetables & gravy. We also like to add stuffing on the side.
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Main Courses28
This is a really nice, simple dish that the whole family can enjoy!
Ingredients
•75g–115gd
riedpasta
•1Onion,chop
ped
•1Cloveofgar
lic,crushed
•1Tintuna
•1Tinchoppe
dtomatoes
•Mixeddriedh
erbsororegano
•Gratedchees
e
Takes: 1 hour
Makes: 2 – 4 people
Approximate cost of ingredients: £5
Method
Put the pasta on to cook for about 10 minutes (allow 75g-115g dried
pastaperadult
,andabouthalf
thisperchild).
Drainthepast
aoncecooked
.
Use tuna in oil if you have some. Pour a bit of the oil from the tuna into a pan and fry some
onion and garlic. Pour away the rest of the oil. Add the tuna to the pan, and heat through
and mix up for a minute.
Add a tin of chopped tomatoes and some mixed herbs or oregano, and a little black pep-
per. Cook for 5-10 minutes. Add to cooked pasta.
To make it into a ‘bake’ pile it all into an oven dish, and top with cheese.
Bake for 20-30 minutes at 180 C.
Variations
To make it more interesting, you can add a small amount of red wine to the sauce
(the alcohol boils away), you can also add a tablespoon of half-fat crème fraiche
to make it really creamy. To make it extra tasty, add in sweet corn, and/or mushrooms.
If you don’t like tuna, the same recipe works really well with chopped up bacon.
Adding a stock cube into the pasta water gives it a bit of extra flavor.
Instead of a bake, keep it simple and mix it all in a big bowl.
Tuna Pasta BakeContributed by Ali Mills
Main Courses 29
Ingredients1 tablespoon chopped tomatoes1 tablespoon Oil1 Onion1 clove Garlic1 teaspoon Cinnamon6 – 8 Chicken Thighs4 cups of Basmati Rice (enough for 4 people)225g Zereshk (dried cranberries or barberries)¼ tsp powdered saffron (optional)½ teaspoon Turmeric2 Tablespoons butter1 teaspoon sugar
MethodFry chicken in pan to brown, add water and cinnamon, chopped tomatoes, onion, garlic and simmer for 1 ½ hours.
Cook rice and set aside
Put oil in pan with a good pinch of turmeric, add rice and leave on a low heat for 15 minutes and then stir.
Put 2 tablespoons of butter or oil in a pan and add zereshk and saute for 2 minutes. Add 1 teaspoon of sugar and sauté for a furtherminute.Dilutethesaffroninasmallamount of water and stir in with the zereshk.
Put rice in serving dish and add zereshk to the top of the rice for decoration.Put the chicken into another serving dish and serve.
Zereshk Polo
Origin: IranContributed by Nahid Zaher
Serves: 4Average cost of ingredients: £12
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Take the skin off the chicken thighs before cooking; the skin is high in fat
Main Courses30
Contributed by Pam Lee
Ingredients:500g Potatoes (boiled and diced)½ tin Garden Peas (or cooked frozen peas)4 boiled eggs50g of cooked chicken (chopped.)3 diced pickled cucumbers/gherkins.
500ml of Mayonnaise (low fat options can be used)Average cost of ingredients: £5
Method:Grate the boiled potatoes, chop boiled eggs, add peas, diced pickled cucumber, and 500ml of Mayonnaise, ½ teaspoon salt and pepper to season.
Mix together.
Put in serving dish and decorate with tomato and pickled cucumber.
Salad OliviehSweets & Drinks 31
MethodMix the coffee and boiling water together, then leave to cool.
Whisk the cream until it starts to become thick, then add sugar to your taste and continue to mix in. If using double cream be careful not to over-whisk as this can cause the cream to curdle.
DiptheMariebiscuitsinthecooledcoffee,thenputa layer into the bottom of a large flat-base serving dish, layering the biscuits, then the cream, on top of each other until they are all used up.
Sprinkle cinnamon and the crumbed digestive biscuits on top. If you wish, sprinkle shredded coconut on top.
You can add halved strawberries for decoration if desired.
Place in the fridge until you are ready to serve.If you wish to make a low fat cake you may substitute the cream for the ready made low fat whipped cream.
Bolo De Bolache (Bolacha Marie Cake)
Origin: PortugalAverage cost of ingredients: £3Makes: enough for 6 people.
Contributed by Patricia Antas
Ingredients600 grams Marie biscuits2x284mlDoubleCreamor whipping cream 500 ml Water (boiling)2 tablespoons of strong coffee6Digestivebiscuits (crumbed for topping)Cinnamon and shredded coconut (optional)
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www.sweetmart.co.uk email: [email protected]
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Use low fat doublecream such as ElmleaSponsored by
Sweets & Drinks32
Contributed by Pam Lee
Ingredients
•4lbsCrabA
pples
•1Lemon
•1lbSugarpe
rpintofcooked
applejuice
•Water
Utensils
A large pan and lid (stainless steel)
Clean tea towel or muslin bag for straining fruit
( I use an old clean pair of tights)
Measuring Jug
Ladle
Glassjars/lids,
Waxed discs
Clear plastic film covers
Elastic bands
Labels.
MethodRinsetheapplesandquarter.Nopeelingorcoring
necessary as the fruit will be strained later.
Put apples together with halved lemon into a large
Saucepan with a couple of inches of water in bottom
to stop sticking. when you turn on the heat. You will need
a pan TWICE the volume of the fruit and sugar. This is
becausetogetthjamtoset,youneedtocookitata
“rolling boil“, which makes it double in volume. In any
case the largest batch I would recommend is about
4lbs .of crab apples. Put the lid on tight and boil them
to destruction - usually around 45 minutes to an hour.
Nowyouneedtostrainthefruit.Itiethetightsormuslin
bag over a large mixing bowl and allow to drain over night.
Donotsqueezethebagortightsoryouwillendupwitha
cloudyfinalprojuct.Theaimistogetaclearapplejuice.
Onceyouhaveyourclearapplejuice,putitbackinthe
cleanpanandadd1lbofsugarforeach1pintofjuice..
Iusegranulatedsugar.Dissolvethesugaroveragentle
heat until there is no crunchy feeling when you stir. Then
turn up the heat and get th mixture boiling - you need a
“rolling boil” which means that it is actively boiling (ie more
than a simmer) but not rising in the pan. If you can’t get
rid of the bubles with stirring, but it’s not rising up the
pan, then you are at the right point.. This now needs to
beboiledforabout40minutes,oruntilthejellywillset..
Youcantellwhenthejellywillsetbydroppingateaspoon
full onto a refrigerated cold saucer.. If it sets, the mixture
isready.Makesureyourjarsarescrupulouslycleanso
thatyourjellywillkeepforalongtimewithoutgoingoff.
A hot wash in the dishwasher should be sufficient and
also leaves them warm and ready to fill. Be warned if you
allowthemtogetcoldandpourhotjellyintothemtheywill
crack. You may want to keep them warm in the oven until
you are ready to fill them.
Assoonasyourjellyisatsettingpoint,takeitofftheheat
andladleitstraightintoyourwaitingjars,andslipawaxed
disc on top. The aim is to get an airtight seal as quickly as
possible to lessen the chance of germs getting in. Then put
on your clear plastic cover and elastic band. Add your lid
to complete the seal.
There is a funny story as to how I came by my Crab
Appletree!IwonitinaraffleataneventrunbyBristol
City Council. Of course I didn’t know how I was going
to get it home as I had no transport and it was quite a
large tree to go in anyone’s car. A Surveyor who worked
for BCC offered me and my tree a lift home.
He had a sliding sun roof in his car and we
had it sticking out from that. It must have looked
really odd as we were
going along and I noticed several people
smiling as we passed them by.
Crab Apple Jelly‘ Why is breastfeeding best for my baby and me?’
2810
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4/07
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Breastfeeding helps protect babies against asthma, eczema, diabetes and a range of infections. And it reduces a mother’s chances of getting breast or ovarian cancer. You can ask for support to make sure it works for you and your baby.
Breastfeeding – what could be more natural?Find out more from your midwife or health visitor, or at www.breastfeeding.nhs.uk
Sweets & Drinks34
Nutty Carob Cakes (Gluten Free) Origin: UK
Ingredients20g carob flour (you may need less
depending on your taste)
55g dessicated coconut
115g ground almond
90ml nut butter
3 rice cakes, crumbled
MethodMix all the ingredients thoroughly together before adding water gradually until you have a sticky paste.
Split the mixture into small chunks and put on a tray.
Put the cakes in the fridge overnight before serving.
The cakes can be kept in an air tight container for up to a week.
Takes: 15 minServes: 8Average cost of ingredients: £6
Contributed by
Rohini
Sweets & Drinks 35
Ingredients• 6oz flour • 2 eggs • milk • bread • butter •jam• oil
MethodMix the eggs flour together and then add the milk slowly until you have a smooth paste (batter)
Spreadthebutterandjamonsomebreadslicesbeforecutting them into finger sized portions.
Dipthebreadfingersintothebatterbeforefryinginhot oil till brown.
Sprinkle with sugar before serving.
Soldiers Pud
“This dish was eaten by many soldiers including my dad”
Contributed by Lisa- Beth Johnson
Origin: The War YearsTakes:10 minutesServes: 4Average cost of ingredients: £2
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Sweets & Drinks36
Contributed by Phil Wilson
Ingredients• 50g caster sugar
• ½ lemon
• 300ml double cream, chilled
• 2 small oranges
• Your own selection of fruit
(pineapple, strawberries etc)
Method
Mash your selection of fruit and separate the
juice.Gratethezestofoneoft
heoranges
before peeling and splitting them into segments.
Add the oranges and zest to a bowl along with
thesugar,fruitjuice,lemonjuic
eandstiruntilthe
sugar dissolves.
Add the cream and whisk until the mixture
is quite stiff.
Add the mashed fruit and gently fold into
the mixture.
Pour the mixture into ramekins and then
refrigerate until the mixture has set.
To serve, tip out onto plates and decorate
with lemon zest and a suitable sauce.
SyllabubTakes: 30 minutes
Serves: 6+Average cost of ingredients: £3
Origin: England
Ingredients• 175g self raising flour• 175g margarine• 175g sugar• 3 medium eggs• 1 level tsp baking powder
Sweets & Drinks
Origin: EnglandTakes 25 minutesServes 8-10Average cost of ingredients: £1.50
37Victoria Sponge
MethodAdd all the ingredients to a bowl and whisk until mixed together. Pour the mixture into two sandwich tins which have been greased and floured so the cake will not stick.
Bake in a hot oven at 180°C for 25 minutes.Sandwichtogetherwith,jamorjamandwhippedcream.
MethodAdd all the ingredients to a bowl and whisk until mixed together.Pour the mixture into two sandwich tins which have been greased and floured so the cake will not stick.
Bake in a hot oven at 180°C for 25 minutes.Sandwichtogetherwith,jamorjamandwhippedcream.
Victoria SpongeWheat and Gluten Free
Contributed by Rachel Cobb
Origin: EnglandTakes: 50 minutesServes: 6+Average cost of ingredients: £3
Contributed by Helen
Ingredients• 3oz sugar• 3 eggs• 4oz potato flour
For a healthier fillingtry fromage fraiswith fresh fruit
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