Ingredients (Serves 6)
500g (1lb) fresh plums, quartered and stoned
100g (3½ oz) plain flour
75g (2½ oz) unsalted butter
75g (2½ oz) Demerara sugar
75g (2½ oz) porridge oats
1 tsp ground mixed spice
Cooking instructions
1. Preheat the oven to 200oC/400oF/Gas 6. Arrange the
plums in an ovenproof dish
2. Rub together the flour and butter with your fingertips,
until the mixture resembles fine breadcrumbs. Add
the sugar, oats and mixed spice and stir together well.
Scatter the mixture over the plums, pressing it down
lightly
3. Bake for 30-35 minutes, or until the top is golden and
the juices are bubbling. Serve the crumble with a little
ice cream or yoghurt, if desired
Saturday 30 August 2008
Wednesday 27 August 2008
Charred vegetable pasta (serves 4)
Ingredients
2 courgettes, halved lengthways and cut into 3
1 red pepper, cored, deseeded and cut into chunks
1 yellow pepper, cored, deseeded and cut into chunks
1 aubergine, cut into chunks
1 tbsp light vegetable oil
500g (1lb) of tinned tomatoes (finely chopped)
200g (7oz) reduced fat cream cheese
Salt and freshly ground black pepper, to taste
375g (12oz) dried pasta shapes
To garnish
60g (2oz) pine nuts, toasted
Handful of fresh basil, torn
2 courgettes, halved lengthways and cut into 3
1 red pepper, cored, deseeded and cut into chunks
1 yellow pepper, cored, deseeded and cut into chunks
1 aubergine, cut into chunks
1 tbsp light vegetable oil
500g (1lb) of tinned tomatoes (finely chopped)
200g (7oz) reduced fat cream cheese
Salt and freshly ground black pepper, to taste
375g (12oz) dried pasta shapes
To garnish
60g (2oz) pine nuts, toasted
Handful of fresh basil, torn
Saturday 23 August 2008
Fruit Salad
Fruit Salad
Serves 2
Ingredients
1 green apple (cut up in small pieces) or
1 orange, (peeled and cut into segments)
A small banana (peeled and cut into slices)
1 small tin of sliced peaches or pineapple in natural juice
Lemon juice to coat
Few strawberries (cut into half) or few grapes
Cooking instructions
1. Open the tin of peaches or pineapple, cut into
small pieces put the pieces of fruit and juice in a
bowl
2. Add apple or orange and strawberries or grapes to
the bowl
3. Mix the lemon juice with the fruit and then drain
4. Mix all fruit thoroughly
Tip: Serve with natural yoghurt or fromage frais.
Serves 2
Ingredients
1 green apple (cut up in small pieces) or
1 orange, (peeled and cut into segments)
A small banana (peeled and cut into slices)
1 small tin of sliced peaches or pineapple in natural juice
Lemon juice to coat
Few strawberries (cut into half) or few grapes
Cooking instructions
1. Open the tin of peaches or pineapple, cut into
small pieces put the pieces of fruit and juice in a
bowl
2. Add apple or orange and strawberries or grapes to
the bowl
3. Mix the lemon juice with the fruit and then drain
4. Mix all fruit thoroughly
Tip: Serve with natural yoghurt or fromage frais.
Monday 18 August 2008
Chicken Korma
Chicken Korma (serves 2)
Ingredients
1 teaspoon rapeseed or olive oil
1 onion, chopped
2 tablespoons korma curry paste
1 x 200g can chopped tomatoes
2 medium chicken breasts, chopped
1 tablespoon ground almonds
150g carton low fat natural yoghurt
Cooking methods
1. Heat the oil in a non-stick frying pan
2. Add onion and fry for 4-5 minutes until
softened
3. Add paste and continue to fry for 2 minutes
4. Add the tomatoes, bring to boil and simmer for 2
minutes and then transfer to food processor and
blend until almost smooth
5. Return to the pan, add the chicken and heat for
5-7 minutes or until the chicken is cooked. Stir in
the remaining ingredients, heat through gently –
without boiling. Serve with plenty of steamed
basmati rice and a refreshing salad such as tomato,onion and cucumber
Ingredients
1 teaspoon rapeseed or olive oil
1 onion, chopped
2 tablespoons korma curry paste
1 x 200g can chopped tomatoes
2 medium chicken breasts, chopped
1 tablespoon ground almonds
150g carton low fat natural yoghurt
Cooking methods
1. Heat the oil in a non-stick frying pan
2. Add onion and fry for 4-5 minutes until
softened
3. Add paste and continue to fry for 2 minutes
4. Add the tomatoes, bring to boil and simmer for 2
minutes and then transfer to food processor and
blend until almost smooth
5. Return to the pan, add the chicken and heat for
5-7 minutes or until the chicken is cooked. Stir in
the remaining ingredients, heat through gently –
without boiling. Serve with plenty of steamed
basmati rice and a refreshing salad such as tomato,onion and cucumber
Saturday 16 August 2008
Cake
Cake
Fruit loaf
Ingredients:
225g (8oz) sultanas, raisins or currants
75ml (3 fl oz) unsweetened fruit juice
160g (5½ oz) plain wholemeal flour
15ml (1 tbsp) baking powder
2ml (½ tsp) each of mixed spice and ground nutmeg
1 large egg, beaten
Sieve the flour, baking powder, mixed spice and nutmeg,
returning any bran left.
Add the beaten egg to the fruit mixture, then stir in the
flour mixture.
Tip the mixture into the tin and bake for 40-45 minutes,
until the top is springy to the touch.
Fruit loaf
Ingredients:
225g (8oz) sultanas, raisins or currants
75ml (3 fl oz) unsweetened fruit juice
160g (5½ oz) plain wholemeal flour
15ml (1 tbsp) baking powder
2ml (½ tsp) each of mixed spice and ground nutmeg
1 large egg, beaten
Sieve the flour, baking powder, mixed spice and nutmeg,
returning any bran left.
Add the beaten egg to the fruit mixture, then stir in the
flour mixture.
Tip the mixture into the tin and bake for 40-45 minutes,
until the top is springy to the touch.
Friday 15 August 2008
Snacks and light meals
Potato Salad (serves 4-6)
Ingredients
1kg (2lb) new potatoes
6 spring onions, chopped
8 sun-dried tomatoes in oil, drained and sliced,
reserving 3 tablespoons of the oil
2 tbsp balsamic vinegar
Handful of fresh basil leaves, torn
Salt and freshly ground black pepper, to taste
Cooking instructions
Cook the potatoes in boiling water until
tender but still firm
Toss the warm potatoes and the remaining
ingredients together in a large serving bowl.
Taste and adjust the seasoning, if
necessary. Serve the salad warm or cold
Potato Salad (serves 4-6)
Ingredients
1kg (2lb) new potatoes
6 spring onions, chopped
8 sun-dried tomatoes in oil, drained and sliced,
reserving 3 tablespoons of the oil
2 tbsp balsamic vinegar
Handful of fresh basil leaves, torn
Salt and freshly ground black pepper, to taste
Cooking instructions
Cook the potatoes in boiling water until
tender but still firm
Toss the warm potatoes and the remaining
ingredients together in a large serving bowl.
Taste and adjust the seasoning, if
necessary. Serve the salad warm or cold
Diabetic Diet
Food can make all the difference in managing
diabetes. A healthy balanced diet can help to control
your blood sugar levels and blood pressure, which
could prevent any long-term complications.
There is no special diet for diabetics but like all
people, you should:
• Eat foods that are low in fat (particularly
saturated fat)
• Low in sugar and salt
• High in fruit and vegetables at least five
portions a day
• High in starchy carbohydrate foods, such as
bread, chapatti, rice, pasta and yams (these
should form the base of meals)
diabetes. A healthy balanced diet can help to control
your blood sugar levels and blood pressure, which
could prevent any long-term complications.
There is no special diet for diabetics but like all
people, you should:
• Eat foods that are low in fat (particularly
saturated fat)
• Low in sugar and salt
• High in fruit and vegetables at least five
portions a day
• High in starchy carbohydrate foods, such as
bread, chapatti, rice, pasta and yams (these
should form the base of meals)
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