Worcester Community Trust continued supplying free meals over the summer of 2012 in Worcester. Young people who would benefit from free school meals during term-time, were able to continue to get a proper balanced hot meal by attending one of our lunch clubs in our community centres. Visit our website for more information about the Trust and our youth and community services - www.worcestercommunitytrust.org.uk

2. We had so much fun with you all over the summer at lunch club, hope you
enjoyed it as much as we did.
Lot’s of you said you would like to know how to prepare the meals we ate
together in your own homes – so we have put all the recipes into this special
Olympic Summer Recipe Book.
This cook book is the result of some excellent team work. Thank you for all
your positive feedback, amazing pictures and ideas for what to cook next.
Most of the meals are not recipes to follow exactly - there is no right or
wrong way to make them. They are ideas for meals that include lots of
different fresh and ready prepared ingredients to make meal times
interactive and fun.
Eating together everyone can encourage each other to include lots of
different colourful ingredients to make their very own recipe as healthy as
possible.

3. Well done on filling in your Olympic Food Diaries.
Don’t forget that eating lots of different coloured fresh fruit and vegetables
is an easy way to know you are giving your body what it needs to be:
healthy and fit, have strong bones, teeth and healthy,
shiny hair, build your muscles and help you concentrate.
A colourful, balanced diet can even make you feel
HAPPY!
Your high scores show how adventurous you are and how much goodness you put
inside your body.
There’s a copy of the Olympic Food Diary on the next page so you can challenge
yourself to eat new and healthy food again.
You could even make some copies and get your friends and family to do it too!

4. Olympic Food Diary
Date
Red Yellow Green Orange Other Write down any
new foods you
Points
5 points tried
5 points 5 points 5 points 5 points
10 points

5. Week 1
Cottage Pie with Peas, Carrots, Broccoli and
Green Beans.
Learning how to
Ingredients: 1kg potato chopped into chunks cook was the
350g extra lean minced beef best thing.
1 small onion finely chopped
1 carrot finely chopped
1 courgette finely chopped
100g green beans chopped
1 tsp dried mixed herbs
1 pinch ground black pepper
50g sweetcorn
4 tsp reduced salt gravy granules
Tip 1: To make a veggie
version of this pie, use Quorn Tip 2: If your kids don't like pieces
mince and vegetable gravy of courgette, try grating it instead so
granules instead of beef. that it will not be noticed.

6. What to do:
1. Cook the potatoes in a large saucepan of boiling
water until tender, about 20 minutes.
2. Meanwhile, heat a large saucepan, add the
minced beef - a handful at a time - cooking until
browned.
3. Stir in the onion, carrot, courgette, green beans
and mixed herbs. Add 450 ml water and bring to
the boil.
Simmer without a lid for 20 minutes.
4. Preheat the grill and warm a large baking dish “I liked having
under it for 1-2 minutes. Drain and mash the nice food to
“
potatoes, eat for lunch !”
seasoning them with some pepper.
5. Add the sweetcorn to the mince mixture, then
sprinkle in the gravy granules, stirring until
thickened.
Season if needed, then tip into the baking dish.
Spoon the mash on top, spreading it out to cover
the mince,
then grill until browned. Serve at once.

7. Week 1
Pineapple Sponge Cake and Custard
Ingredients: ½ pineapple peeled, cored and thinly
sliced Thank you
115g/4oz self-raising flour for our
115g/4oz caster sugar food!
115g/4oz unsalted butter
3 free-range eggs
1. Preheat the oven to 200C/400F/Gas 6.
2. For the sponge cake, grease a small,
shallow baking tray with butter. Place
the pineapple slices onto the baking
tray, spread evenly.
3. Place the flour, sugar, butter and eggs
into a food processor and blend
together to form a loose mixture.
4. Spoon the mixture over the pineapple
and spread it out evenly with a spatula.
5. Place in the oven to bake for ten
minutes, or until risen and golden.
Remove from the oven and allow to cool
slightly.

8. Week 2
Big Baked Beans and Sausages on Toast
Ingredients:
1 tbsp oil
2 x red onions, finely chopped
2 x cans of butterbeans rinsed and
drained
2 x 400g cans of tomatoes
Vegetable stock cube
Black pepper

9. What to do:
1. Heat the oil in a saucepan and sauté the
onions for 2 minutes to soften
2. Stir in the remaining ingredients and
simmer for 2 minutes, check seasoning and
adjust according to taste.
3. We added some sausages and peppers to
make a sausage casserole, served with
peas, sweet corn and toast.
To get all the goodness and none of the
fuss you can blend this mixture into a
very nutritious tomato sauce which can
be used for pasta, casseroles, dips,
or as a soup. We froze leftover sauce and used it the next
week to spread on the base of our muffin
pizzas. Lot’s of you loved this sauce, even
though it was made from the same Big Beans
from the week before – gotcha!

10. Week 2
Apple and Almond Bake
Ingredients:
3 Bramley cooking apples, about 550g, unpeeled, cored and diced
250g ground almonds
2 tsp ground cinnamon
½ tsp baking powder
3 medium sized free range eggs
150g sugar
Approx 85g flaked almonds to sprinkle

11. What to do:
1. Preheat oven to 180c/350F/Gas 4. Line a baking
tin, about 20 x 30 cm with baking paper.
2. Place the apples, ground almonds, cinnamon and
baking powder in a mixing bowl and stir together.
“Lunch club
Set to one side.
was fun!”
3. Beat the eggs and sugar in a clean bowl until they
become pale and creamy and start to thicken
slightly.
4. Fold the apple and almond mixture into the beaten
egg – a bit at a time. If you do this gently with a
metal spoon you will keep the air in the beaten egg
which will help the bake rise. A good way is to
draw a figure of 8 in the mixture.
5. Quickly pour the cake mixture into the prepared
tin and sprinkle with flaked almonds. Bake for 45-
50 minutes or until golden brown and firm to the
touch. If the almonds on top start to turn too
brown, cover with foil.
6. Leave to cool on a wire rack before cutting into
slices and storing in an airtight container. We
served ours with custard.

12. Week 3
Pizza
We loved making these quick and easy pizzas and
choosing our own colourful healthy toppings. Be as
adventurous as you like!
Ingredients:
• wholemeal pitta breads or breakfast muffins
• tomato puree(or blended Big Baked beans!)
• cheese
We tried:
mushrooms, tomatoes, ham, chicken, sweetcorn, red onion,
courgette, carrot, pepperoni, red, yellow and green peppers,
tuna.
Sprinkle with your favourite herbs and some garlic granules
for extra yumminess.
Then pop them in the oven
gas mark 5/170º for 10 minutes
Be careful when you eat them as the cheese is really HOT.

13. Week 3
Fruit Salad
Everyone can help make a fresh fruit salad ! Prepare all
your favourite fruit and don't forget to try some new
things too.
WE
Ingredients we tried: Strawberries LOVE
Raspberries FRUIT!
Apple
Banana
Blueberries
Melon
Cherries
Plums
Grapes
Pineapple
Kiwi fruit
Pear
orange

14. Week 4
Wraps
Make a change from the typical sandwich with this easy peasy
wrap recipe. Use your favourite flour tortillas or pitta breads
to make a delicious wrap, perfect for picnics or filling packed
lunches.
“Trying different
Ingredients we tried: Ham things and putting
Tuna it in a wrap was
Cucumber what I liked best”
Peppers
Cheese
Chicken
Lettuce
Tomato
Sweetcorn
Carrot
Celery
Look at our Mayonnaise
colourful lunch!

15. Week 4
Banana Split
This is an easy peasy no cook pud which all
the family will love.
Ingredients: 1 banana
1 scoop of your favourite ice cream – we
used neopolitan so we had vanilla,
strawberry & chocolate together
Squirty cream For a healthier option
Chopped nuts use low-fat flavoured yogurt
What to do:
instead of ice cream.
1. Place the banana into a serving bowl
2. Place the three scoops of ice cream on top.
3. Squirt on your squirty cream, sprinkle with
nuts and enjoy!

16. Week 5
Stir fry Noodles and Vegetables
Ingredients: pack medium egg noodles
1 tbsp vegetable oil
2.5cm piece fresh ginger ,
finely chopped
2 garlic cloves , finely chopped
2 spring onions , finely chopped
bag of beansprouts
2 tbsp soy sauce
1 tbsp sesame oil
Then add any vegetables
you like. Stir fry them
separately to make sure
they’re cooked perfectly.
We used:
Red, green and yellow
peppers
Cabbage
Carrots

17. What to do:
1. Place the rice noodles into a bowl of
boiling water and leave to soak for 3-
4 minutes, or until softened. Drain
well and set aside.
2. Meanwhile, heat the oil in a wok or
large frying pan, then stir-fry the
onions, ginger, garlic for 2-3 mins. We added omelette too.
3. Drain the noodles thoroughly, add to Lots of you had a go at
the pan stir-fry for 5 mins, then add making your own. Can you
beansprouts. remember how??
4. Add the soy sauce, sesame oil, pepper
•Beat 3 eggs in a bowl season
and stir well, then cook for 1-2 mins.
with a pinch salt and pepper.
Divide between individual plates or
• heat a little oil in a frying
bowls and top with your favourite
pan.
veggies, omelette, or some cooked
•Pour in enough egg mixture
meat.
to evenly and thinly coat the
“I like the noodles. base of the pan.
I love trying new •.When cooked cut into
food” strips and add to your
noodles.

18. Week 5
Fruit Smoothies
Making smoothies is easy. All you need is a blender,
liquidiser, food processor or a hand blender and
selection of your favourite fruit. Fresh is best ,but
frozen works just as well. We love using frozen
bananas!
Just choose some of your favourite fruit, chop it
roughly and pop them in the blender. We loved
watching
Add a little fruit juice, milk or yogurt, and blend the mixture
until smooth. Pour in a tall glass and enjoy. change
colour!
You can use any fruit
you want, so
with a little
imagination you
can create your
dream smoothie!

19. Week 6 Chicken Curry
“Can I have
some more
Ingredients: 4 free-range skinless chicken breasts, please!”
cut into 1/2" /1 cm cubes
1" fresh ginger, peeled and grated
1 garlic clove, finely diced
Salt and pepper
½ cup/small handful fresh coriander,
finely chopped, plus extra for garnish
“If you eat Juice and zest 1 lime
healthy food you 3 tbsp vegetable oil
will be strong” 1 tsp chilli powder
1 red onion, roughly chopped
1 tsp ground turmeric
1 tsp ground cumin
10 fl oz/ 250ml light/single cream or
plain yoghurt
1 dessertspoon tomato puree
Juice of 1/2 lemon

20. What to do: 1. In a large stainless steel or glass bowl
place the chicken with the ginger, garlic,
salt, pepper, chopped coriander, lime juice
and zest with 1 tbsp of the oil. Stir then
cover with a clean cloth, leave to one side
for 30 minutes.
2. After 30 mins, heat one tbsp of the oil in a
large frying pan or wok add the chicken
and cook for 8 -10 minutes until browned
all over.
3. Remove the chicken from the pan and put
to one side. In the same pan heat the
remaining oil and gently cook the onion and
chili powder for 5 minutes. Add the
turmeric and ground cumin, stir and cook
for another minute.
4. Stir in the cream and gently simmer for 5
minutes. Add the chicken and simmer for
another 5 minutes. Add the tomato puree,
stir then add the lemon juice. Cook for one
minute more then serve garnished with
fresh coriander. Boiled rice, warm naan
bread or chapatis are delicious served
alongside.

21. Ingredients:
50g/2oz wholewheat flour
50g/2oz white flour
4 tablespoons of cold water
1 tbsp vegetable oil
“I learnt to always
What to do:
listen especially in 1. Put the flour in a bowl and make a well.
the kitchen.” 2. Add the oil.
3. Gradually mix in the water until a soft, but not
sticky dough is formed (add a little more flour or
water if needed).
4. Knead for about 10 minutes and leave to rest in
the fridge for 30-60 minutes.
5. Divide the mixture into 6 balls.
6. Roll into very thin rounds with a little flour.
7. Heat a frying pan ,when the pan is hot place a
chapatti in the pan.
8. When bubbles appear, turn and cook the other
side. Serve warm.

22. Week 7
Eton mess
Ingredients:
2 tablespoons of low-fat crème fraîche
1 small pot (150g/5oz) of fat-free Greek yoghurt
2 meringue nests, roughly crushed
200g/7oz fresh strawberries, sliced
“It was fab they had
all my favourite
foods.”
What to do:
1. Blend the crème fraîche and Greek yoghurt
together.
2. Stir in the crushed meringue and gently
fold in the strawberries, being careful not
to damage the fruit.
3. Spoon into serving bowls or cups and enjoy!

23. We hope you continue to try new things so that your plate is full of colour and you are
full of health and happiness.
With ideas from this recipe book you can make meals for your friends and family and
get them to try new things too!
Remember – no one is allowed to say “eeew” before you’ve tried it… you might just be
pleasantly surprised!
.
Summer 2012