Redcar & Cleveland council (2)

15Fifteen healthy
recipes for you!
Cooking healthy meals shouldn't be
troublesome and costly. So here
are 15 quick, simple and cost-effective
recipes for you to recreate time after
time.
Written by Health Improvement team
COOKING HEALTHY MEALS| ISSUE NO. 1REDCAR& CLEVELANDCOUNCIL

REDCAR& CLEVELANDCOUNCIL COOKING HEALTHY MEALS| ISSUE NO. 1
about
We understand that today we all face challenges, that there
never seems to be enough hours in a day and that eating
healthily might seem costly and time-consuming.
So that's why we have come together to create this mini
recipe book for you to delve into when inspiration lacks, when
you need a little pick me up and when you need to be
reminded that healthy eating is not all that challenging. All
the recipes are quick, simple and very easy for everyone to
create with varying cooking skills. They are also very
cost-effective and we have also come up with 10 top tips to
help you keep healthy, keep the costs down and to really
utilise all the resources you have. Only basic equipment is
required for all the recipes including: microwave, oven, general
pots and pans, blender/food processor, trays and microwave
dishes.

savoury
cauliflower pizza
minted pea soup
butternut squash risotto
vegetable frittata
vegetable chilli
basic tomato sauce

basic tomato sauce
Servings: 8
Cost per batch: £1.53
Cost per serving: 19p
INGREDIENTS
1 garlic clove, crushed
1 medium onion, finely
chopped
400g can chopped tomatoes
1 tbsp tomato puree
Chopped vegetables eg:
peppers, mushrooms,
sweetcorn, broccoli,
courgette or peas
Dried mixed herbs, to taste
Freshly ground black pepper
METHOD
Cook the garlic and onion,
covered in a little water on full
power for 2 minutes.
2. Stir in the tomatoes, tomato
puree, vegetables, herbs and
seasoning..
3. Cover and cook on full power
for 5-8 minutes, stirring
occasionally.
.
Handy hint: If a smoother sauce
is preferred, blend or sieve the
cooked sauce.
.
total sugars
fat
saturated fat
salt

butternut squash
risotto
Servings: 4
Cost per serving: £1.03
INGREDIENTS
1 onion, peeled and chopped
1 garlic clove, crushed
250g Arborio (risotto) rice
700ml hot vegetable stock
1 medium sized butternut
squash, peeled seeded and
cut into small cubes
1 red pepper, chopped
100g peas
Grated Parmesan cheese
Optional 6-7 fresh basil
leaves
METHOD
1. Cook the onion and garlic in a small
amount of water on full power for 2
minutes.
2. Add rice and 500ml of stock to
onion mixture. Stir and cover, cook on
full power for 5 minutes.
3. Add cubed squash, cover and cook on
4. Add pepper, peas and the rest of the
stock. Cover and cook on full power for
5 minutes – or until the vegetables are
tender.
(if there is too much liquid in the
risotto, cook for a few more minutes,
if too dry add some boiling water)
5. Stir in the basil and cheese and
leave to stand for 2 minutes.
total sugars
fat
saturated fat
salt

minted pea soup
Servings: 6-8
INGREDIENTS
1 bunch spring onions
100g frozen Peas
100g potatoes, diced
300ml vegetable stock
1-2 tsp mint sauce
Salt and pepper
METHOD
1. Trim and chop the spring onions
2. Put the onions, peas, potatoes and
stock into a large bowl. Cover and cook
for 10-15 mins, stirring once, until
vegetables are soft.
3. Leave to stand for 5 mins, then
puree the soup in a blender or food
processor.
4. Stir in the mint sauce and season to
taste.
.
total sugars
fat
saturated fat
salt

Vegetable frittata
Servings: 10
INGREDIENTS
3 spring onions
1 garlic clove
250g cooked sliced potatoes
55g fresh, frozen or tinned
peas
½ sweet pepper, chopped
25g tinned sweetcorn
4 medium eggs
Optional extras:
Grated cheese, diced ham,
sliced tomatoes.
METHOD
1. Chop garlic, put in a microwavable
bowl with spring onions, sweet
peppers, add a little water and cook on
2. Put onion mixture in a round
medium deep dish such as a casserole
lid. Layer sliced potatoes over onion
and add peas and corn and optional
extras.
3. In a separate bowl, beat together
eggs and pour over the potatoes and
onion mixture. Sprinkle with cheese.
Cook on medium power in 2 minute
bursts until set. Can be browned under
the grill for a few minutes.
4. Leave to stand for 2 minutes before
serving with salad and crusty bread, or
use cold as a great lunchbox treat..
.
total sugars
fat
saturated fat
salt

vegetable chilli
Servings: 8
INGREDIENTS
2 tbsp rapeseed oil
2 onions
1 red pepper
150g carrot
1 courgette
100g mushrooms
1-2 tsp chilli powder
1 tsp ground cumin
1 tsp oregano
2 x 400g tin chopped tomatoes
1 x 400g tin lentils in water
1 x 400g tin mixed beans in
water
1 tbsp tomato ketchup
2 tsp sugar (optional)
1 tsp salt
Coriander to garnish
METHOD
1. Heat the oil in a large pan, add
the onion and good for 8 – 10
minutes until they start to
brown
2. Add the red pepper, carrots,
courgette and mushrooms and
cook for a further 10 minutes
3. Next add the chilli powder,
cumin, oregano and tomatoes.
Mix well, then cook for a further
10 minutes, stirring regularly.
4. Add the lentils and beans with
their water, ketchup, sugar and
salt. Mix well and bring to a
gentle bubble. Add a lid and
simmer gently for 30 minutes,
stirring regularly.
total sugars
fat
saturated fat
salt

cauliflower pizza
Servings: 2
Cost per batch: 91p
INGREDIENTS
1/2 head cauliflower,
coarsely chopped
1/2 cup shredded
Italian cheese blend
1/4 cup chopped fresh
parsley
1 egg
1 teaspoon chopped
garlic
salt and ground
black pepper to taste
METHOD
1. Place cauliflower pieces through the feeding
tube of the food processor using the
grating blade; pulse until all the cauliflower is
shredded.
2. Place a steamer insert into a saucepan and
fill with water to just below the bottom of
the steamer.
3. Bring water to a boil. Add cauliflower, cover,
and steam until tender -about 15 minutes.
4. Transfer cauliflower to a large bowl and
refrigerate, stirring occasionally, until cool -
about 15 minutes.
5. Preheat an oven to 230'c.
6.Line a baking sheet with parchment paper
7. Stir Italian cheese blend, parsley, egg, garlic,
salt, and pepper into cauliflower until evenly
incorporated. Pour mixture onto the prepared
baking sheet; press and shape into a pizza
crust.
8 .Bake in the preheated oven until lightly
brown.
.
total sugars
fat
saturated fat
salt

dips
guacamolecucmber and mint
raita
tomato salsa

tomato salsa
Servings: 4
INGREDIENTS
400g can of chopped
tomatoes
1 onion
1 red chilli
Bunch of fresh coriander
leaves
Squeeze of lime juice
Olive oil
Salt
Pepper
METHOD
1. Finely chop the onion and chilli.
2. Heat a drizzle of olive oil in a pan
over a medium heat.
3. Add the onion and chilli to the pan
and cook until soft
4. Add the can of chopped tomatoes
5. Simmer on a medium to low heat
until the tomato juices are reduced.
6. Finely chop the coriander leaves and
add to the salsa along with a squeeze
of lime juice.
7. Season to taste.
total sugars
fat
saturated fat
salt

guacamole
Servings: 4
INGREDIENTS
4 mild red chilli
Handful of fresh coriander
leaves
2 large ripe tomatoes
1 spring onion
Squeeze of fresh lime jucie
3 ripe avocados
Olive oil
Salt
Pepper
METHOD
1. Peel and stone the avocados and
then crush until smooth
2. Finely chop up the tomatoes, spring
onion and coriander leaves.
3. Mix these into avocado along with a
light squeeze of lime juice.
4. Lastly, finely chop the coriander
leaves, add this with a light drizzle of
olive oil and season with salt and
pepper to taste.
.
total sugars
fat
saturated fat
salt

cucumber and
mint raita
Servings: 4
Cost per batch: 88p
INGREDIENTS
250ml natural yoghurt
Handful of fresh mint
leaves
1/2 cucumber
METHOD
1. Spoon the yoghurt into a bowl.
2. Finely chop the mint.
3. Finely chop the cucumber (leaving the
skin off or on - totally up to you).
4. Add all the ingredients together and mix.
.
total sugars
fat
saturated fat
salt

sweet treats
custard
fruit sponge pudding
chocolate and banana cake
flapjack
date and apricot bars
raspberry crisp pie

raspberry crisp pie
Servings: 2
INGREDIENTS
To make the custard:
3oz Corn Flour
1oz Sugar
1 pint Milk
1oz raspberry
flavouring and red
food colouring
To make the topping:
1oz Margarine
1oz sugar
3oz cornflakes
METHOD
1. Mix the cornflour (and cocoa if making
chocolate) with a small amount of the milk
to make a paste.
2. Add to the rest of the milk and heat, and
heat stirring constantly. (add raspberry
flavouring and colouring at this point)
3. Cook until cornflour is cooked out (does
not taste powdery) and is quite a thick
mixture. ( it will thicken more as it cools)
4. Pour into a container suitable for the
oven and leave to cool.
5. Meanwhile, cream the margarine and
sugar until light and fluffy.
6. Gently stir in the cornflakes, making
sure they are well coated.
7. Sprinkle on top of the custard mix
8. Bake in the oven for approximately 10
minutes or until it starts to turn golden
brown (oven gas 6, 200°c, 400°f)
.
total sugars
fat
saturated fat
salt

chocolate and
banana cake
Servings: 20
INGREDIENTS
120g self raising flour
120g caster sugar
120g margarine
60g cocoa powder
1 Large mashed banana
2 eggs
2 tbsp milk
METHOD
1. Mix together all the ingredients until
smooth.
2. Put paper cases onto a
microwaveable dish, close together to
retain shape when cooking.
3. Put approx. 11/2 tbsp of mixture into
each paper case.
4. Cook in the microwave on full power
on 1 minute bursts until cooked.
5. Remove from the dish and cool on a
wire rack..
.
total sugars
fat
saturated fat
salt

custard
Servings: 4
Cost per batch: 29p
INGREDIENTS
1 cup milk
1 tbs custard powder
3tsp sugar
METHOD
1. Place the milk in a pan over medium
heat.
2. Bring to almost boiling.
3. Mix together the custard powder
and sugar, slowly whisk this into the
milk.
4. Continue to whisk the custard until
it is thick.
.
total sugars
fat
saturated fat
salt

fruit sponge pudding
Servings: 8
INGREDIENTS
175g Stoned dates, chopped
100g ready to eat dried
apricots, chopped
150ml water
250g reduced fat
monounsaturated spread
25g soft brown sugar
175g plain wholemeal flour
1tsp baking powder
200g rolled oats
METHOD
1. Mix margarine and sugar together
until creamy and light.
2. Beat eggs together and add to
margarine and sugar. Mix a little at a
time, beating well (if the mixture
separates beat in a tbsp. of the flour).
3. With a spoon add flour and mix
together gently. Add milk..
4. Put filling choice in the bottom of a
microwave safe bowl. Put sponge
mix on top of filling and spread out
evenly..
5 Cook on full power for 4 minutes or
until appears set.
6. Turn out of bowl and serve with
custard or yoghurt.
total sugars
fat
saturated fat
salt

flapjack
Servings: 16
INGREDIENTS
1 large ripe banana
100g low fat spread
150g rolled oats
40g raisins
40g dried apricot
30g hazelnuts
15g 3 seed mix
10g maple syrup
METHOD
1. Preheat the oven to 160'c.
2. Mash up the banana.
3. Melt down the spread and add all
ingredients together and mix until
thoroughly combined.
4. Line a rectangular baking tin with
greaseproof paper.
5. Spread it evenly out in the tray and
place in the oven for 15-20 minutes
until golden brown.
6. Leave to cool in the tray for 10
minutes until slightly cool, then gently
lift out of the tin and cut into squares.
total sugars
fat
saturated fat
salt

date and
apricot bars
Servings: 16
INGREDIENTS
175g Stoned dates, chopped
100g ready to eat dried
apricots, chopped
150ml water
250g reduced fat
monounsaturated spread
25g soft brown sugar
175g plain wholemeal flour
1tsp baking powder
200g rolled oats
METHOD
1. Place the dates and apricots in a
saucepan with the water and simmer
for 10 minutes until soft and the
mixture forms a paste.
2. Melt the margarine and sugar in a
saucepan.
3. Remove from the heat and stir in
the flour, baking powder and oats.
4. Press half the mixture into the base
of a lightly greased 23x28cm or 9x11
inch shallow tin.
5. Spoon the date and apricot mixture
over the top. Spoon the remaining oat
mixture over to cover evenly and press
down.
6. Bake in a pre-heated oven at 180°C
350°F or gas mark 4 for 30 minutes
until evenly browned.
7. Allow to cool in the tin for 10
minutes. Mark into 16 bars and cool
completely on a wire rack.
.
total sugars
fat
saturated fat
salt

10Ten top tips
for cost-effective meals,
understanding the 'traffic
light system' & healthy living

healthy living
'TRAFFIC LIGHT SYSTEM'
The majority of foods on the market today have the 'traffic light system' on the
front or back of the packet. This system allows consumers to make educated
healthy choices whilst shopping. When out and about in the supermarket look out
for green, amber and red 'lights'. These colours indicate how much sugar, fat and
salt is in the product: green being low, amber being moderate and red being high.
Choosing products with more green and amber than red 'lights' can help you have
a better balance of diet. Also be aware that some foods such as avocados have a
high amount of fat in them, however, this is good fat - but is still portrayed as
moderate-to-high amount on the 'traffic light system'.
USE YOUR FREEZER AS MUCH
AS POSSIBLE
Using a freezer is one of the most cost-effective and
time saving things you can do when it comes down
to food. Prepare meals in bulk, allow to cool and then
pop in the freezer until needed. When time is limited
preparing in advance saves so much time, just pop
out the meal you want and defrost in the fridge
thoroughly the night before!

Our biggest tip is to plan ahead. Plan, plan, plan! Be organised,
be ready and be prepared. Shopping lists are a great way to
keep on track what you are spending at the supermarket.
There are so many temptations down every aisle, so resist
those temptations and stick to the list!
CREATE WEEKLY MEAL PLANS
By creating weekly meal plans it can make your shopping trips
a lot easier and stop you from impulse buying at the local
convenience store for something for dinner.
THINK BEFORE YOU SHOP
CHECK YOUR CUPBOARDS
Always check what you already have in the cupboards
before going shopping. Many of us are guilty of not
using what we have in the house up before buying
more food. Create dishes that use up these foods, be
adventurous.

Bulk buying can be cheaper, however not always practical.
For people living alone bulk buying can potentially be a bit
wasteful, but for those living in a large household it can
be quite cost effective! Buy oats, nuts, seeds, beans and
pulses in bulk, as these can be stored for a lengthy time
under correct conditions.
KEEP WITH THE SEASONS
It’s cheaper to buy food when it is in season, especially fruit.
It is also a lot more environmentally friendly – as seasonal
food often means local food..
BULK BUY IF YOU CAN
PANTRY BASICS
Develop an understanding at to what your staple basics
are for your individual and household diet preferences.
Once you know your staple pantry basics, then shop
around and try and find them cheaper at various
supermarkets around.

The Eatwell Guide shows how much of what we eat overall should come from
each food group to achieve a healthy, balanced diet. It is not necessary
to achieve this balance with every meal but it is good practice to try to get the
balance right over a day or even a week.
- Eat your 5- a-day: Fruit and vegetables should make up over a third of the
food we eat each day. Aim to eat at least five portions of a variety of fruit and
veg each day. These can be fresh, frozen, tinned, dried or juiced (but
juiced/smoothies should be limited to 150ml a day)
- Starchy food should make up just over a third of the food we eat and are the
main source of energy in our diet.
- Dairy foods are a great source of protein & minerals needed to keep healthy.
- Eat some beans, pulses, fish, eggs, meat and other protein. Aim for at least
two portions of fish every week – one of which should be oily, such as salmon
or mackerel.
- Use unsaturated fats as these are healthier fats and include vegetable,
rapeseed, olive and sunflower oils.
- Eat high sugar and fatty food less often.
- Drink plenty of fluids – the government recommends 6-8 cups/glasses a day
THE EATWELL GUIDE & REGULAR EXERCISE

It is very important to stay active and do regular physical activity.
To stay healthy, adults aged 19-64 should try to be active daily and
should do:
1) at least 150 minutes of moderate aerobic activity such as cycling or
fast walking every week, and
strength exercises on two or more days a week that work all the major
muscles (legs, hips, back, abdomen, chest, shoulders and arms).
OR
2) 75 minutes of vigorous aerobic activity, such as running or a game of
singles tennis every week, and
OR
3) A mix of moderate and vigorous aerobic activity every week. For
example, two 30-minute runs plus 30 minutes of fast walking equates
to 150 minutes of moderate aerobic activity, and
ONE WAY TO DO YOUR RECOMMENDED 150
MINUTES OF WEEKLY PHYSICAL ACTIVITY IS
TO DO 30 MINUTES ON 5 DAYS A WEEK.

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