Let’s get cooking

Cooking can be easy and lots of fun. There’s nothing better than sitting down to a home cooked meal!

Knowing what’s good for you

Before you start cooking, it’s important to know what’s good for you, and the types of foods you should be eating more of, and those you should be eating less of.

A healthy balanced diet contains a variety of foods including:

• plenty of fruit and vegetables. Have you heard of ‘five a day’? We need to be eating five portions of fruit and vegetables every day!
• plenty of starchy foods such as wholegrain bread, pasta and rice
• some protein-rich foods such as meat, fish, eggs and lentils and
• some dairy foods.

It should also be low in fat (especially saturated fat), salt and sugar.*

We've listed some healthy eating recipes below from the Eat Well website. The site also contains a lot of information to help you keep a healthy diet.

You can also find some more cooking tips BBC's website and get some more great recipes using their recipe finder.

 

Spanish Omelette

Serves: 1
Time: 45 min

This classic Spanish tortilla is traditionally served in wedges, mix with some fresh salad and olives for a great light lunch

Ingredients

• 2 medium eggs
• 1 tsp oil
• 1 small onion, finely chopped
• 1 clove garlic, finely chopped
• 25g frozen peas
• 2 tomatoes, peeled and chopped
• ½ red or green pepper, finely chopped
• 1 medium potato, peeled and cubed

Method

Boil the potato for 8-10 minutes.

While the potato is cooking, fry the onion, pepper and garlic for 5 minutes, until the vegetables have softened but not coloured. Add the peas, drained potatoes and tomatoes.

Next beat the eggs together in a bowl and pour into the frying pan over the vegetables.

Cook for another 5 minutes, then place under a medium grill for 3-5 minutes until the egg has set and the top is golden brown.

 

Kaleidoscope couscous

Serves: 6
Time: 30 min

This tasty and colourful dish is ideal as a filling lunch or served as a side dish with grilled fish.

Ingredients

• 200g couscous
• 1 vegetable stock cube
• 250ml boiling water
• black pepper to taste
• ¼ red pepper, chopped
• ¼ green pepper, chopped
• ¼ yellow pepper, chopped
• 4 spring onions, finely sliced
• 4 tbsp sweetcorn, drained
• 4 cherry tomatoes, cut into quarters
• 1 tbsp mint, finely chopped
• 2 tbsp vinaigrette dressing or 1 tbsp olive oil

Method

Start by preparing the couscous. Crumble the stock cube over the couscous and pour in the boiling water. Stir quickly the couscous with a fork, so the stock is thoroughly mixed.

Cover the bowl, leave for 10 to 15 minutes and allow the couscous to cool.

When the couscous is cold, break it up using a fork and stir in the vinaigrette, vegetables, tomatoes and the mint. Then season with black pepper, mix well and serve.

 

Lamb meatballs with tomato sauce

Serves: 4
Time: 1 hr 30 min

An easy way to round up a hearty meal for family and friends and include some of your five a day.

Ingredients

• 1 onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 tbsp oil
• 200g lamb mince
• 1 tin of chopped tomatoes
• 2 tbsp tomato purée
• 2 tsp mixed dried herbs
• 200g mushrooms, sliced
• 100g fresh or frozen pepper, chopped

Method

Mix some of the chopped onion and garlic with the mince.

Shape the mince into small balls about half the size of a golf ball.

Heat the oil and brown the meatballs.

Take the meatballs out of the pan and put onto a plate.

Add the onion that’s left to the pan and cook until it’s soft. Add the garlic and cook for another minute.

Add the tinned tomatoes, tomato puree, herbs, mushrooms, peppers and meatballs to the pan.

Bring the sauce to the boil, cover with a lid and simmer for 30 minutes.

Serve with pasta or boiled rice.

 

*Source: www.eatwell.gov.uk/healthydiet/

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Five a day!

We need five portions of fruit and veg a day, but what makes up one portion?

1. One medium sized fruit such as one apple, banana pear or orange.

2. More than one small fruit: eg. three apricots, two satsumas, seven strawberries.

3. One medium glass (150ml) of 100% fruit juice.

4. Two broccoli spears or eight cauliflower florets.

5. Three heaped teaspoons of chick peas, butter beans or lentils.

Have a banana!

Did you know that bananas are a good source of tryptophan – a natural mood lifter and sleep enhancer?

Top tip

It’s important not to skip breakfast. People who regularly eat breakfast have fewer nutrient deficiencies, are less accident-prone and have better memories.