English recipes

Starters/Snacks

Hummus

Serves 4
Ingredients:
  • 1 garlic clove
  • 1 tsp lemon juice
  • 240g chickpeas (400g tin, drained)
  • 250g 0% fat Greek style natural yoghurt
  • 20g tahini paste
  • Fresh ground black pepper
  • Pinch of salt
Method:
  1. Put all ingredients into a food processor and blitz until smooth.
  2. Season with salt and pepper.

Serving suggestions: this is great with raw vegetables, sliced or small pieces e.g. carrot, pepper, celery. Also great on a cracker or oatcakes (remember these provide additional nutrients to those outlined below).

Rich in protein, monounsaturated fat, B vitamins (B1, B3, B6 and B12), vitamins D, K, calcium, magnesium, phosphorous, and iron.

Chicken Liver Paté

Serves 6
Ingredients:
  • 400g chicken livers, trimmed
  • 4 sprays oil
  • 2 shallots, peeled and finely diced
  • 50ml chicken stock
  • 2 garlic cloves, peeled and crushed
  • 1 tbsp fresh thyme leaves
  • 1 tbsp brandy
  • 2 large eggs, lightly beaten
  • 200g Quark (fat-free soft cheese)
  • Freshly ground black pepper
Method:
  1. Put all ingredients into a food processor and blitz until smooth.
  2. Season with salt and pepper.

Serving suggestions: this is great with raw vegetables, sliced or small pieces e.g. carrot, pepper, celery. Also great on a cracker or oatcakes (remember these provide additional nutrients to those outlined below).

Rich in protein, monounsaturated fat, B vitamins (B1, B3, B6 and B12), vitamins D, K, calcium, magnesium, phosphorous, and iron.

Mains

Spicy Salmon and Spinach

Serves 2
Ingredients:
  • 1/4 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/8 tsp smoked paprika (or unsmoked)
  • Large pinch cinnamon
  • Ground black pepper
  • 2 x 100g salmon fillets (small, skinless)
  • 10 sprays olive oil
  • 150g onion (thinly sliced) – (approx. 1 large)
  • 180g fresh baby spinach
  • 1 clove garlic, crushed/minced
  • 1/2 tbsp lemon juice (helps body absorb iron from spinach)
Method:
  1. Preheat oven to 200oC/180oC fan/Gas 6.
  2. Mix the cumin, coriander, paprika, cinnamon and a few grinds of black pepper then rub the mixture into the salmon fillets.
  3. Spray a small baking tray with 4 sprays of olive oil.
  4. Arrange the onion on the tray and place in the oven for 5 minutes.
  5. Take the onions out of the oven and place the salmon fillets on top of the onions – return to the oven and cook for a further 18-20 minutes.
  6. Meanwhile, spray a non-stick skillet (large frying pan) with 6 sprays of olive oil and fry the garlic on a medium heat for a minute.
  7. Add the spinach (in a couple of batches depending on size of skillet) and cook for a few minutes until fully wilted.
  8. Add lemon juice and some ground pepper.
  9. Serve the salmon on a bed of spinach and onions.

Add some lemon rind to the spinach if you like a more intense lemon flavour and/or serve with fresh lemon wedges. Serve with seasonal vegetables and complex carbohydrates such as rice, cous-cous, or new potatoes (remember these provide additional nutrients to those outlined below).

Rich in protein, omega-3, vitamin A, B vitamins (B2, B3, B6, folate and B12), vitamins D, E, K, calcium, magnesium, phosphorous, potassium, iron, and zinc.

Paella UK-style

Serves 2
Ingredients:
  • 4 sprays oil
  • 200g onions, chopped
  • 100g chicken, chopped (all fat removed)
  • 2 garlic cloves
  • 120g paella rice (or Arborio rice)
  • 500ml ham stock (made with 1 ham stock cube)
  • Pinch saffron
  • 1 tsp smoked paprika
  • 400g chopped tomatoes (fresh or tinned)
  • 400g mixed vegetables (e.g. 100g sugar snap peas, 100g broccoli, 100g fine green beans, 100g asparagus)
  • 150g smoked haddock, chopped
  • Fresh ground black pepper
Method:
  1. Sauté the onions with the oil, in a wide non-stick pan.
  2. Add the chicken to brown and then the garlic.
  3. Add the rice and stir into the mixture cooking for a minute or two.
  4. Add the stock, saffron, smoked paprika and tomatoes; cover and simmer for 15 minutes.
  5. Add the broccoli and simmer for 10 minutes.
  6. Add the rest of the vegetables and the haddock – cook uncovered for 10 minutes, stirring often to avoid sticking. During cooking, add more water if necessary, to ensure paella does not dry up.
  7. Season with pepper to taste.

Rich in Protein, B vitamins (B2, B3, B6, B12), vitamins C, K, calcium (if using broccoli), magnesium, phosphorous, potassium, iron, and zinc (if using green leafy vegetables and/or peas).

Cheesy pasta bake

Serves 4
Ingredients:
  • 250g dried macaroni
  • 120g carrots, peeled finely diced (approx. 2 carrots)
  • 200g broccoli florets
  • 4 sprays oil
  • 150g onion, finely chopped (approx. 1 large)
  • 2 garlic cloves finely chopped (or crushed)
  • 300ml ham stock (made with 1/2 ham stock cube)
  • 4 tbsp tomato puree
  • 200g Quark (fat-free soft cheese)
  • 1 tsp English mustard powder
  • 2 eggs, lightly beaten
  • 120g strong, flavoursome hard cheese (e.g. mature cheddar) – coarsely grated
  • Freshly ground black pepper
Method:
  1. Preheat oven to 200oC/180oC fan/Gas 6.
  2. Cook the macaroni and carrots in boiling water for 10 mins; add the broccoli after 5 mins, then drain well in a colander.
  3. Fry the onion in the oil for a few minutes, then add the garlic and fry a few more minutes.
  4. Meanwhile, whisk stock, tomato puree, quark, mustard powder and eggs in together in a bowl.
  5. Stir in most of the cheese and season with pepper.
  6. Stir in the macaroni, vegetables, and onion/garlic mix.
  7. Spoon the mixture into a shallow ovenproof dish (e.g. a lasagne dish).
  8. Sprinkle over the remaining cheese and bake for 15-20 minutes or until golden and bubbly.

Serve with salad or seasonal vegetables (remember these provide additional nutrients to those outlined below).

This recipe can be halved to make 2 servings; it is also great for leftovers which can be kept in the fridge for another meal/lunch the next day.

Rich in vitamin A, B vitamins (B1, B2, B6, folate and B12), vitamins C, D, K, calcium, magnesium, phosphorous, potassium, iron, and zinc.

Venison Casserole

Serves 12
Ingredients:
  • 6 sprays olive or rapeseed oil
  • 250g onions, diced (approx. 3-4 medium)
  • 2 garlic cloves, crushed
  • 80g smoked back bacon (weight excludes fat), diced (approx. 4 rashers)
  • 250g chestnut mushrooms, diced
  • 1 Kg haunch or shoulder of venison, diced (approx. 1.5 – 2cm cubes)
  • 1 small bottle red wine (187ml)
  • 400ml boiling water
  • 1 beef stock pot
  • 1 tbsp chokeberry (or redcurrant or rowan) jelly
  • 250g carrots, diagonal slices (approx. 4 medium)
  • 450g swede (approx. 1 small)
  • 200g celery, diced (approx. 4 sticks)
  • Freshly ground black pepper
  • 2 sprigs rosemary or 1 tbsp dried rosemary
  • 30g cornflour
Method:
  1. Preheat the oven to 150C/300F/Gas 2.
  2. On the hob, heat the oil in a large lidded casserole dish. Add the onions and cook until softened, but not browned (add a little water if they stick).
  3. Add the garlic, bacon and mushrooms and cook for a further minute.
  4. Add and brown the venison.
  5. Add the red wine, water, stock pot, jelly, carrots, swede, celery, and pepper.
  6. Bring to the boil and stir well. Add the rosemary sprigs (or dried rosemary). Put the lid on the casserole and place in the middle of the oven – cook for 2—2.5 hours.
  7. Remove from the oven. Make a paste with the cornflour and two tablespoons of water. Add to the casserole to thicken the sauce.
  8. Transfer the casserole to the hob, and, on a low heat, cook until the gravy has thickened.

Serve with seasonal vegetables (remember these provide additional nutrients to those outlined below).

Venison is a tasty, nutrient dense, and naturally low-fat meat to cook with. Ingredients can be cut down to serve fewer however, this is a great dish to freeze.

Rich in protein, vitamin A, B vitamins (B1, B2, B3, B6, Folate and B12), vitamin K, magnesium, phosphorous, potassium, iron, and zinc.

Desserts

Desserts are generally high in sugar and/or fat, so should be consumed infrequently. Include as an occasional treat in a healthy, balanced diet.

Chocolate rose pots

Serves 4
Ingredients:
  • 400g custard (I use Ambrosia Devon Custard, but you could make your own!)
  • 65g 70% dark chocolate (e.g. Green & Black’s) – grated/finely chopped
  • 40ml strong espresso coffee
  • 3-4 drops rose essence
Method:
  1. Gently heat the custard in a pot.
  2. Add 60g of the chocolate, then the espresso and rose essence, stirring through until the chocolate has melted.
  3. Split the mixture between 4 ramekins/glasses and put in the fridge for at least 3 hours to firm up.
  4. When ready to serve, top the pots with the rest of the grated chocolate.

You can use a flavouring other than rose for variety.

Rich in Protein, calcium, magnesium, and iron. Improve the nutritional content by making your own custard with fresh eggs and milk!

This project has been funded with support from the European Commission. This communication (website) reflects the views only of the author and the Commission cannot be held responsible for any use which may be made of the information contained therein.

2019-1-FR01-KA204-062101

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