Fresh Vegetable Soup
1 tablespoon olive oil
8 Button onions peeled
3 level tablespoons plain flour
11/2 pints (850ml) vegetable stock
1 medium carrot peeled and thinly sliced
3oz (85gm) broccoli florets
4oz button mushrooms wiped and quartered
8oz (225gm) parsnips diced
11/2 teaspoons basil
4oz (115gm) low fat yoghurt
1 teaspoon lemon juice
Freshly ground black pepper
1 level tablespoon chopped basil
Serves 4 portions
Heat the oil in a large heavy based pan, cook the onions in it over a high heat for about 5 minutes, and shake the pan to brown the onions all over. Lift the onions out of the pan.
Mix the flour into the oil left in the pan and cook over a moderate heat, stirring, for one minute. Gradually blend in the stock and bring to the boil stirring continuously. Simmer for about 3 minutes until thickened.
Mix in the onions, carrot and parsnips, basil and lemon juice, and season with pepper.
Bring back to the boil, then lower heat, cover and simmer for 10 minutes.
Add the broccoli, mushrooms, cover and cook for 5 minutes or until the vegetables are tender.
Stir in the yoghurt and reheat the soup without letting it boil or it will curdle.
Pour the soup into warm bowls, sprinkle with fresh chopped basil and serve immediately.
One serving contains - 125 calories, 5gms total fat, 1gm saturated fat, 16gm carbohydrate, no added sugar, 3gm fibre, 35mg sodium
Serving suggestions
A warming nourishing and inexpensive soup which can be served with wholemeal or granary bread or rolls. Follow with a pudding or fruit to make a light winter lunch or supper or serve as a starter to a main meal.
This soup is suitable for vegetarians.
It is a useful way to use up any small quantities of vegetables you may have leftover and is quick and easy to make.
Healthy Tips
Measure the oil carefully you can use rapeseed oil which is much cheaper than olive oil but does not have such a good taste.
Using oil and low fat yoghurt has kept the fat content low but still produces a tasty creamy soup.
Salt has not been added so that the salt content is low, basil; lemon juice and pepper have been used to enhance the flavours of the vegetables.
Pumpkin Soup
2lb (900gm) pumpkin
1 medium onion
1 medium carrot
2 cloves garlic
1 tablespoon olive oil
1 3/4 pints (1litre) vegetable stock
5oz (115gm) low fat yoghurt
Freshly ground black pepper
Chopped parsley
Freshly grated nutmeg
Serves 6 portions
Peel, deseed and chop the pumpkin into 1" chunks.
Peel and slice onion and carrot. Skin and crush the garlic.
Heat the oil in a large heavy based pan sauté the onion in it over a medium heat for about 5 minutes, until the onion is soft and beginning to brown.
Add the chopped pumpkin, carrot and garlic and cook for a further 5 minutes.
Stir in the stock and bring to the boil. Reduce the heat, cover and simmer for about 20 minutes stirring occasionally until the pumpkin is tender.
Cool slightly, then puree in a liquidiser or press through a sieve.
Return to the pan and stir in the yoghurt and reheat the soup without letting it boil or it will curdle.
Season with pepper and nutmeg, pour the soup into warm bowls, sprinkle with fresh chopped parsley and serve immediately.
One serving contains – 50 calories, 2gms total fat, 0.5gm saturated fat, 6gm carbohydrate, no added sugar, 2gm fibre, 46mg sodium 1.15gms salt
Serving suggestions
A warming nourishing and inexpensive soup for the autumn when pumpkins are in season which can be served with wholemeal or granary bread or rolls. Follow with a pudding or fruit to make a light autumn or winter lunch or supper or serve as a starter to a main meal.
This soup is suitable for vegetarians.
Healthy Tips
Measure the oil carefully you can use rapeseed oil which is much cheaper than olive oil but does not have such a good taste.
Using oil and low fat yoghurt has kept the fat content low but still produces a tasty creamy soup.
Salt has not been added so that the salt content is low, garlic, black pepper, nutmeg and parsley have been used to enhance the flavour of the pumpkin.
Lambs Liver with Orange and Onions
1 tablespoon olive oil
1 ¼ (550gm) lamb's liver very thinly sliced
1 large onion peeled, sliced and separated into rings
1 level tablespoon plain flour
½ pint (285ml) chicken stock
Grated rind and juice of half an orange
1 level tablespoon chopped fresh thyme or marjoram or
1 level teaspoon dried thyme or marjoram
Freshly ground black pepper
Orange rind and thyme sprigs to garnish
Serves 4 portions
Heat the oil in a frying pan and brown the liver in it quickly on each side over a fairly high heat. Remove the liver from the pan and set aside on kitchen paper to drain.
Cook the onion gently in the frying pan, stirring occasionally until lightly browned.
Stir in the flour and cook for 1 minute before gradually stirring in the stock. Bring to the boil stirring continuously, then add the orange rind, orange juice and herbs, season with pepper, and simmer for 1 minute.
Pour two-thirds of the onion sauce into a shallow oven proof serving dish. Arrange the liver slices on top and spoon the rest of the sauce over them.
Cover the dish with a lid or foil and bake in a heated oven for 30 minutes, until the liver is just cooked through. Garnish with the orange rind and thyme sprigs.
One serving contains- 310 calories, 18gm fat, 5gm saturated fat, 9gm carbohydrate, no added sugar, 1gm fibre, and 105mg sodium
Serving Suggestions
Serve rice or mashed potatoes with the liver and give colour and bite with lightly cooked carrots and broccoli.
Healthy Tips
Liver is a cheap meat that contains iron and vitamin A cooking it with orange juice will provide Vitamin C that will help the body absorb the iron better. However it is important to remember that pregnant women should avoid liver.
This dish does not take long to prepare or cook.
No added salt has been used the dish is flavoured by the fruit juice, herbs and pepper.
Chicken and Vegetable Curry
1 tablespoon olive or rapeseed oil
1large onion peeled and sliced
1 level tablespoon medium hot curry powder
2 level teaspoons ground cumin
½ small cauliflower divided into florets
1 small aubergine trimmed and cut into cubes
1 bay leaf
¼ level teaspoon cayenne pepper
2 level tablespoons plain flour
¾ pint (425ml) chicken stock
8ozs (225gm) thinly sliced green cabbage
5ozs (150gm) frozen peas
3 cloves of garlic peeled and crushed
3 level tablespoons raisins
1lb (450gm) boneless chicken breasts, skinned, flattened and cut into strips
8ozs low fat natural yoghurt
2 tablespoons lemon juice
1 level tablespoon chopped fresh parsley
Serves 4
Heat the oil and fry the onion gently for about 5 minutes. Mix in the curry powder and cumin. Stir and cook for 1 minute.
Stir in the cauliflower, aubergine, bay leaf and cayenne pepper and cook for 1 minute
Sprinkle in the flour, gradually mix in the stock and bring to the boil, stirring. Lower the heat, cover and simmer for 3 minutes
Stir in the cabbage, peas, garlic and raisins, cover and simmer for 3 minutes. Add the chicken, bring to the boil, and simmer for 5 minutes.
Discard the bay leaf, stir in the yoghurt, lemon juice and parsley and heat for 1 minute without boiling or the sauce will curdle.
Per serving – 325 calories, 12gm fat, 2gms saturated fat, 27gm carbohydrate, 0 added sugar, 7gm fibre, 160mg sodium
Serving suggestions
Serve with boiled rice – brown rice will have more fibre and a nutty flavour
Healthy Tips
Chicken breast without the skin is low in fat. No salt has been added but other seasonings have been used to enhance the taste.
Measure the oil carefully to control the fat and calorie content
Use low fat natural yoghurt
Baked Mackerel with Apricot Stuffing
4 x 300gm (11ozs) Fresh Mackerel
2 bunches of fresh basil
3 – 4 cloves of garlic
75gm (3ozs) low fat fromage frais
50gm (2ozs) pureed apricots
Pinch of paprika
Juice of two lemons
Pepper to taste
Serves 4 portions
Preheat the oven to 180C/350F Gas Mark 4
Reserve a few basil sprigs for garnish
Remove the remaining leaves from the stalks and cut into thin strips
Crush the garlic into a small bowl
Add the basil leaves and fromage frais, paprika and pureed apricots
Mash well together and season to taste with salt and pepper
Remove the bones from the mackerel, sprinkle the inside with lemon juice
Divide the filling between the cavities of the fish and spread evenly
Wrap the fish in aluminium foil, fold edges over to seal
Cook the fish parcels in the middle of the oven for 25 – 30 minutes
Carefully remove the fish from the foil. Remove and discard the heads, skin and bones.
Arrange the mackerel on 4 individual plates and pour over the juices.
Garnish with the remaining basil sprigs
One serving contains - 472 calories, 33gms total fat, 7.6 gm saturated fat, 3gm carbohydrate, no added sugar, 0.3gm fibre, 134 mg sodium, 0.34gms salt
Serving suggestions
Serve with boiled or new potatoes and salad leaves or lightly cooked vegetables
Healthy Tips
Mackerel is an inexpensive oily fish which is a good source of the essential fatty acid omega 3. This type of fat can help to protect against heart disease. It is recommended that we eat fish at least twice a week and that one of the portions should be an oily variety.
The best sources of omega 3 fatty acids are found in oily fish such as mackerel, kippers, pilchards, salmon, trout, herring, sardines and fresh tuna
Spiced Vegetable Stew with Couscous
1 small cauliflower, trimmed and divided into florets
1 tablespoon olive oil
1 medium onion, peeled and chopped
3 cloves garlic, peeled and crushed
1 level teaspoon each of turmeric, ground ginger, paprika
½ level teaspoon chilli powder
13/4 (800gm) tinned chopped tomatoes
1 red pepper de-seeded and thickly sliced
1 carrot peeled and thinly sliced
2oz (60gm) stoned prunes, halved
¼ pint (150ml) vegetable stock
6oz (175gm) runner beans, strings removed and sliced
8oz (225gm) cooked chickpeas
8oz (225gm) couscous
16 floz (485ml) boiling water
Freshly ground black pepper.
1 cinnamon stick
Serves 4 portions
Blanch the cauliflower in boiling unsalted water for 2 minutes, drain and set aside.
Heat the oil in a frying pan and cook the onion and garlic in it over a moderate heat fro 5 minutes, until the onion browns. Add the turmeric, ginger, paprika and chilli powder, fry for 30 seconds more.
Stir in the tomatoes, red pepper, carrot, prunes and stock and put in the cinnamon stick. Cover and cook for 15 minutes.
Mix in the cauliflower, beans and chickpeas and cook for a further 15 minutes.
Put the couscous into a bowl over with the boiling water. Stir, cover the bowl and leave to stand for about 15 minutes, or until the water are absorbed.
Season the couscous with the salt and black pepper and fluff it up with a fork.
Pile the couscous onto a warmed serving dish. Remove the cinnamon stick from the stew and spoon the stew over the couscous.
Garnish with mint sprigs
One serving contains- 360 calories, 7gm total fat, 1gm saturated fat, 62gm carbohydrate, 7gm fibre, 160mg sodium.
Serving suggestion
This is a spicy filling dish that would be suitable for vegetarians and vegans. It is quick and easy to make, the vegetables can be varied according to availability.
Serve with warm rolls.
Healthy Tips
Measure the oil carefully you can use rapeseed oil which is much cheaper than olive oil but does not have such a good taste.
This dish will be full of fibre from the vegetables and dried fruit.
Rhubarb and Date Crumble
11/4lb (550gm) Rhubarb, trimmed and cut into short lengths
3oz (85gm) stoned dates chopped
Finely grated rind of 1 orange
1oz (30gm) soft brown sugar
For the topping
4oz (115gm) rolled oats
2oz (60gm) wholemeal flour
2 level tablespoonfuls soft brown sugar
4 tablespoons of corn oil
Serves 6
To prepare the filling, mix the rhubarb with the dates, orange rind and sugar and leave to stand for an hour.
Stir the rhubarb mixture and turn it into a deep oval ovenproof dish 9in (23cm) long.
To make the topping mix the oats, flour and sugar in a bowl, then stir in the oil mix with a fork until the oats are completely coated.
Spoon the oat mixture over the fruit and spread to the edges, pressing it down lightly.
Stand the dish on a baking tray and bake in the oven at 190 C (375 F, gas mark 5)
for about 35 minutes, or until the rhubarb is tender and the crumble is crisp and golden brown on top.
Per portion-250 calories, 10gm total fat, 2gm saturated fat, 39gm carbohydrate, 10gm added sugar, 4gm fibre, 5 mg sodium
Serving suggestion
This is a filling pudding that could be made with other fruits such as apples, plums or berries.
Serve with low fat yoghurt or custard made with semi-skimmed or skimmed milk.
Healthy Tips
The amount of added sugar has been reduced in the recipe, the dates provide extra sweetness.
The wholemeal flour and oats make a topping which is full of fibre.
Apple and Raisin Crisp
3 medium cooking apples peeled, cored and thinly sliced
1 tablespoon lemon juice
3oz (85gm) seedless raisins
1 ½ oz (45gm) soft dark brown sugar
1 level teaspoon ground cinnamon
For the topping
3oz (85gm) wholemeal breadcrumbs
1 oz (30gm) polyunsaturated margarine, melted
1 level tablespoon soft brown sugar
½ level teaspoon ground cinnamon
Serves 6 portions
Toss the apples with the lemon juice, and then mix them with the raisins, sugar and cinnamon. Spoon the mixture into an oval ovenproof dish about 9" (23cm) long.
To prepare the topping, spread out the breadcrumbs on a baking tray and bake in the preheated oven, 150 C (330 F, Gas mark 2) stirring occasionally, for 15 minutes until they are dry.
Put the breadcrumbs into a small bowl and mix in the margarine, sugar and cinnamon.
Increase the oven temperature to 190 C (375 F, Gas mark 5).
Sprinkle the topping over the apples and bake in the heated oven for 30 minutes. If the topping is browning too fast cover it loosely with greaseproof or baking paper.
One serving contains- 165 calories, 4gm total fat, 1gm saturated fat, 32gm carbohydrate, and 10gm added sugar, 2gm fibre, and 125mg sodium.
Serving suggestion
This is a filling autumn pudding that could be made with fresh apples or windfalls.
Serve with low fat yoghurt or custard made with semi-skimmed or skimmed milk.
Healthy Tips
The amount of added sugar has been reduced in the recipe, the raisins provide extra sweetness; you could use other dried fruits such as sultanas or currants.
It is a useful way to use up any stale bread; wholemeal bread will provide more fibre.
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