Change4Life Supermeals Challenge Day 13

For the penultimate dish in my Change4Life Supermeals challenge, I am cooking easy vegetable curry. Change4Life is a Welsh Government health-promotion initiative. Their Supermeals recipe book aims to help people plan quick evening meals on a limited budget.

I left the tofu out of this recipe (see below), but added more fresh vegetables. In fact, I added the whole cauliflower. I also added some broccoli that was left-over from a previous recipe in the booklet.

The tip offered for this recipe is to use any of your favourite vegetables, for example, peppers, mushrooms, courgettes. A curry like this is a great way of using whatever vegetables you have in the fridge or vegetable rack.

This was a substantial and very tasty meal (kids portion photographed). It scored highly with the whole family. I’ll tell you our favourite Change4Life Supermeals tomorrow, when I report on the last recipe – a fish pie.

easy vegetable curry

The ingredients: 2 tsp vegetable oil, 1 large onion chopped, 1 eating apple cored and chopped, 1 garlic clove crushed, 2 tbsp Balti curry paste, 2 sliced carrots, 400g tin chopped tomatoes, 150g cauliflower or broccoli broken into florets, 200g tin chickpeas drained, 160g marinated tofu pieces, 300ml reduced-salt vegetable stock, 200g brown (or white) long grain rice, 50g frozen peas, ground black pepper.

The method: Fry onion, apple and garlic. Stir in curry paste. Add carrots, tomatoes, cauliflower/broccoli, chickpeas, tofu, peas and stock. Simmer, partially covered 30 mins, adding extra liquid if necessary. Cook rice.

453 kcals per portion.

For further information from Change4Life:

www.wales.gov.uk/change4life

Change4Life Supermeals Challenge Day 12

It’s Day 12 of my Supermeals Challenge. I have been trying out all 14 recipes in the Change4Life Supermeals health-promotion booklet. All the recipes are quick, easy and can be made for around £1.25 a head. On the menu today: sweet and sour chicken.

A quick glance down the ingredients (see below) tells you that this isn’t strictly sweet and sour chicken, which would necessarily include vinegar. However, it is a very pleasant chicken stir fry, with a good range of textures. I liked how fresh-tasting it was, with the wedges of tomatoes and pepper working to good effect with the pineapple.

I used basmati rice (mainly because I bought a massive catering bag for £4 recently); the smell when you first open a big bag of basmati is not for everyone, but it’s definitely my rice of choice for dishes like this. I also added a combination of red and yellow pepper chunks. This is a colourful dish and you feel good just looking at it.

The tip in the Change4Life booklet suggests you could try making this recipe with turkey or lean pork instead of chicken. The emphasis is on reducing your fat intake.

The whole family enjoyed this healthy stir-fry dinner. I’m going to try the recipe again, although I will probably turn it into a tangy sweet and sour with the addition of cider vinegar, soft brown sugar, and a bit of powdered ginger in the sauce.

sweet and sour chicken
The ingredients: 150g long grain brown or white rice, 227g tinned pineapple rings in natural juice, 1 tbsp cornflour, 2 tbsp tomato puree, 1 tbsp reduced-fat soy sauce, 2 tsp vegetable oil, 300g chunks of skinless chicken, 1 thinly sliced onion, 1 red or yellow pepper chopped, 3 sliced celery sticks, 2 tomatoes sliced into wedges, ground pepper.

The method: Boil rice. Cut pineapple into chunks, mix juice from tin with cornflour and stir in tomato puree and soy sauce. Heat oil in wok or large frying pan, add chicken and stir fry. After 4 mins add onion, pepper and celery. After 4 mins add tomatoes and pineapple. Add stirred pineapple juice mixture, stirring until it goes thick and hot. Season with pepper, and serve over drained rice.

295 kcals per portion.

For further information from Change4Life:

www.wales.gov.uk/change4life

A Supermeals poster identifying the excuses people find for not adopting a healthier diet: http://blog.workingwordpr.com/what%E2%80%99s-your-excuse-for-not-eating-healthily

Change4Life Supermeals Challenge Day 11

It’s taken eleven days to get to the sensational spaghetti bolognese on my Change4Life Supermeals Challenge. This is one that most people would have predicted to be among the 14 recipes, being such a popular pasta dish.

The Change4Life booklet provides a good, quick-and-easy, and health-conscious Spaghetti Bolognese recipe (see below). Everyone really enjoyed this one, which I served with a grated hard cheese and a tomato salad.

My main suggestion is that you could replace the courgette with celery, which is a more typical Bolognese ingredient. I added a chopped stick of celery (from a plentiful supply in the fridge). The courgette went in too, although I felt it worked against the richness I seek in a spaghetti sauce.

The recipe suggests a cooking time of 20 minutes, but if you have time it might benefit from a little longer. I tend to cook two versions of Spaghetti Bolognese: one along these quick, easy and inexpensive lines, and a more luxurious version using pancetta, wine and nutmeg that I let simmer for a couple of hours to enhance the texture and the blending of flavours (see link below).

The 300g of spaghetti in the recipe is exactly equivalent to a 4 person serving, according to our free Vale of Glamorgan spaghetti measure (3 + 1 through the holes).

The recipe offers as a tip (Italian food purists look away now) that you can use any pasta shapes you like and swap any of the vegetables for your favourites.

sensational spaghetti bolognese (lower case from the recipe book by the way).

The ingredients: 300g lean minced beef, 1 large onion chopped, 2 crushed garlic cloves, 400g tin tomatoes, 2 tbsp tomato puree, 2 tsp dried mixed herbs, 1 red pepper chopped, 200g mushrooms, 1 medium carrot finely chopped, 1 medium courgette chopped, 150ml reduced-salt stock, 300g dried spaghetti, ground black pepper.

The method: brown mince and add onion. After a few minutes stirring, add the rest of the ingredients (except spaghetti), boil and simmer 10 mins. Cook spaghetti and serve with the sauce.

431 kcals per portion.

Change4Life:

www.wales.gov.uk/change4life

You only have one day left (Friday 10 February 2012) to register if you want a free Supermeals booklet.

Other ways of approaching spaghetti Bolognese:

http://sfnottingham.blogspot.com/2011/01/on-this-day-spaghetti-bolognese.html

Change4Life Supermeals Challenge Day 10

I am on Day 10 of my Supermeals Challenge, in which I’m cooking all 14 recipes in the new Change4Life recipe booklet. Most of the dishes have been cooked for evening meals, but I prepared the haddock with cheese and tomato topping for lunch (recipe below).

I used smoked haddock for this recipe, and served it with a bit of salad (including grapes) and buttered bread. I’ll be doing this one again.

The booklet passes on the advice that fish should be eaten twice a week. There’s a fish pie to come.

I like smoked and oily fish for lunch. Typical quick, easy, and omega-3-rich lunches for me include grilled kippers with bread and butter, and a tin of pilchards heated and served on toast. I always have a dollop of horseradish sauce with my oily fish at lunchtime, because I like the combination and it stops the fish repeating all afternoon!

The Change4Life Supermeals booklet offers some lunch tips: Why not eat leftovers from your evening meal as a lunch the following day? When making packed lunches use wholemeal, seeded or granary bread as healthier sandwich choices. When eating out look at the calories information on the menu and choose lower calorie options.

haddock with cheese and tomato topping
The ingredients: vegetable oil, haddock fillets, tomato paste, thinly sliced tomatoes, ground pepper, grated reduced-fat hard cheese.

The method: preheat grill and grease baking sheet. Arrange fish fillets on sheet. Spread on tomato puree. Top with tomatoes and ground pepper, and grated cheese. Grill 6-8 mins (until fish is flaky). Serve with green vegetables and rice or boiled potatoes.

172 kcals per portion.

Change4Life:

www.wales.gov.uk/change4life

You still have a few days to register with Change4Life online, before Friday 10 February, to get your own free bilingual Supermeals booklet.

Change4Life Supermeals Challenge Day 9

On Day 9 of my Supermeals Challenge, I cooked the sausage and bean stew.

This recipe (below) was quick, easy and inexpensive to make; in line with the aims of this Change4Life health-promotion campaign. The result was a nutritious and satisfying meal.

I used a tin of tomatoes rather than the passata. When I added the potatoes (and they were large medium-sized ones) the mixture needed more liquid, so I added a splash of stock (made from the chicken carcass from the sunday roast for use in tomorrow’s dish). I used cannellini rather than the butter beans, thinking the smaller beans would work best in this dish.

I served the stew with plenty of freshly-made crusty bread (from our breadmaker).

The meals in the Change4Life booklet have a similar feel to them, as they use a lot of the same ingredients (e.g., tinned tomatoes, tomato puree, onions, stock) and are low on spice. However, once you’ve done them the way the book suggests, they could be repeatedly cooked with slight variations to prevent them becoming too monotonous.

To spice the sausage and bean stew, for instance, you could do a variation with spicy chorizo sausage (fry thin slices with the onions). I like adding bay leaves when I cook dishes like this – cheap if you have a bay tree in the garden or in a large pot outside. Substituting mint for the basil would give the dish a whole different complexion. Indeed, the booklet’s tip for this recipe is to try adding chopped courgettes or other vegetables with the potato (and thereby getting more of your 5 a day). Get creative!

sausage and bean stew
The ingredients: 2 reduced-fat sausages, 2 tsp olive oil, 1 large onion, 2 cloves garlic, 400g passata or a 400g tin chopped tomatoes, 410g tin of cannellini beans or butter beans, 2 medium potatoes (peeled and cut into small cubes), 2 tsp dried basil or mixed herbs, ground black pepper.

The method: preheat grill and grill sausages. Heat olive oil and fry onion and garlic. Add passata/tomatoes, beans, potatoes and herbs. Simmer 20 mins. Slice sausages and add.

229 kcals per portion.

Change4Life:
www.wales.gov.uk/change4life

You still have time to register with Change4Life online, before this Friday (10 February), to get a copy of the Supermeals booklet. The booklet is bilingual (English and Welsh).

Change4Life Supermeals Challenge Day 8

Over the weekend I cooked two more recipes from the Change4Life Supermeals recipe booklet. These are recipes for quick, easy, inexpensive and healthy meals; I'm trying out all 14 of them. On Saturday lunchtime I cooked hearty vegetable soup and, on Sunday, the sunday roast.

I can heartily recommend the vegetable soup. It’s a recipe I will be using again. With a good combination of chopped fresh vegetables and a well-judged amount of pasta, it’s far superior to the usual standby of tinned soup.

The tip in the booklet for this recipe is that extra soup keeps in the fridge 3 days or can be frozen for 3 months. We had no left-overs.

I have been noting the calories per portion (from the recipe book) at the bottom of each recipe. This soup supplies 100 kcals a portion (compared to 2500 kcals recommended per day for a man or 2000 kcal for a woman). We had it for lunch, with seconds. It kept the cold at bay during an afternoon at the soccer.

All the recipes in the Change4Life Supermeals booklet have low calorie counts, so (if you’re not eating too much between meals) these recipes would be useful if you’re on a diet. I think I am losing weight (I’ll have the data at the end of the challenge – don't expect Supersize Me!); although I am also taking an alcohol break for a few weeks, so that will also be a factor.

We cooked the sunday roast in a similar manner to the recipe book. This is very like how we usually do our family Sunday roast (although we would usually have Yorkshire Puddings).

Roast chicken can be fed into other recipes for a couple of days, such as the chicken noodle dinner I cooked on Day 3 of this challenge.

hearty vegetable soup
The ingredients: 1 tsp vegetable oil, 1 chopped onion, 2 small chopped carrots, sliced leek, 2 sliced celery sticks, 400g tin tomatoes, 1 litre vegetable stock, 1 tbsp tomato puree, 50g sliced green beans, 50g frozen peas, 40g dried pasta shapes, 1 tsp dried mixed herbs, ground pepper.

The method: heat oil and fry onion, carrot, leek and celery for 4 mins. Add tomato, tomato puree, stock, beans and frozen peas. Bring to the boil and add pasta, herbs and pepper. Simmer 15 mins or until pasta is cooked.

Change4Life:
www.wales.gov.uk/change4life

Register with Change4Life online before this Friday (10 February) and you can get your own free Supermeals booklet.

Change4Life Supermeals Challenge Day 6

I am cooking all 14 recipes in the Change4Life Supermeals booklet, which promotes healthy eating through quick, easy and inexpensive family meals. The sixth recipe in my challenge is pork with apples and celery.

This is very like a meal I often cook, although I would normally use a can of cider, rather than a stock and apple juice mixture, and mix in some Dijon mustard as an ingredient. However, I cooked the recipe as given (below), and it was very good. Pork with apple, sage, onion and celery is a great combination.

I served it with the mashed potatoes, as in the recipe, along with some seasonal purple-sprouting broccoli.

Additional vegetables could accompany a number of the recipes in the Supermeals booklet, if you want to ensure you get your 5 a day. Fresh fruit and vegetables are available at wholesale prices from around 300 Community Food Coops that operate on a weekly basis across Wales: http://www.ruralregeneration.org.uk/

pork with apples and celery
The ingredients: 750g potatoes (cooked and mashed), 2 tsp vegetable oil, 1 red apple (cored and sliced), ½ tsp caster sugar, 400g lean pork fillet (sliced), 2 tbsp sage, 1 onion (thinly sliced), 2 celery sticks (sliced), 150ml reduced salt chicken or vegetable stock, 150ml apple juice, ground black pepper, 4 tbsp semi-skimmed milk.

The method: roll pieces of pork in sage, fry in oil. After 3 mins add onions and celery, after 10-15 mins add apple juice and stock and simmer. Add pepper. Fry apple with sprinkling of sugar. Serve pork with the apple and the mash (total cooking time approx. 25 mins).

One portion supplies 327 kcals.

Change4Life:

www.wales.gov.uk/change4life

Register with Change4Life online before Friday 10 February and you can get your own free Supermeals booklet.

Day 1 (Introduction/tasty tuna and sweetcorn pasta)

http://sfnottingham.blogspot.com/2012/01/change4life-supermeals-challenge-day-1.html

Change4Life Supermeals Challenge Day 5

I cooked the best chilli con carne on Day 5 of my Change4Life Supermeals Challenge. Change4Life is a movement that’s aiming to help families eat better, move more and live longer. Their Supermeals booklet features 14 quick, easy and healthy recipes that can be prepared for around £1.25 a head.

The 'the best chilli con carne' recipe has rather an extensive list of ingredients (see below) compared to others in the booklet, and is not too far from how I normally cook a chilli con carne. I did add one extra ingredient: a chopped green chilli pepper. I served bowls of chilli with tortilla chips.

My tip for chilli peppers: pick them up when you see them reduced in price and put them in the freezer (where we always keep a supply) - they take up little room and thaw quickly. We also grow chilli pepper plants in pots on a windowsill during the summer, which look pretty and yield a good crop that can also be frozen.

Other home-grown ingredients I used in this dish: tomatoes (boiled down during the summer glut and frozen in tin-equivalent amounts in reused Chinese take-away containers) and the garlic.

The main way my chilli differs from today's recipe is that I prefer a drier crumblier texture and don't add stock. For me, there's too much stock added here (I usually find there’s enough liquid with the tomatoes). So, if you also like a drier chilli con carne, cut down on the stock. I also cook mine for a little longer and get a richer sauce; although the point of the Supermeals recipes, of course, are they're quick, easy and cheap.

This Chilli Con Carne tasted good and got the thumbs up (the family is scoring each of the 14 meals out of ten and I’ll let you know our favourite at the end of the challenge). The kids are enjoying these meals.

Nine out of ten kids risk growing up with dangerous levels of fat in their bodies, according to Change4Life. This can cause life-threatening diseases like cancer, type 2 diabetes and heart disease. Change4Life produce a free Action Plan for kids:
https://www.wales.change4life.com/helpthekids/en.html

the best chilli con carne
The ingredients: 300g extra lean minced beef, 1 large onion (finely chopped), 2 garlic cloves (finely chopped), 400g tin tomatoes, 2 tbsp tomato puree, 1-2 tsp chilli powder, half-tsp ground cumin, 1 red pepper (deseeded and chopped), 150g mushrooms, 410g tin kidney beans, 150ml reduced-salt vegetable or beef stock, 300g dried basmati or long-grain rice, ground black pepper.

The method: Brown mince. Add onion and garlic. Add chopped tomatoes, puree, spices, pepper, mushrooms, kidney beans and stock. Boil and simmer gently (20 mins). Cook rice.

The booklet notes that this recipe supplies you with 488 kcals a portion.

Change4Life:

www.wales.gov.uk/change4life

Register with Change4Life online before Friday 10 February and you can get your own free Supermeals booklet.

Day 1

http://sfnottingham.blogspot.com/2012/01/change4life-supermeals-challenge-day-1.html

Change4Life Supermeals Challenge Day 4

You can eat healthily on a low budget. That is the message behind the Change4Life Supermeals booklet, published as part of a Welsh Government public health initiative. I have arrived at Day 4 of my challenge to try out all 14 recipes in the booklet. It’s time for perfect pasta with tomato sauce.

I must say that pasta has probably come around again a little too quickly for our liking (although, as we discovered yesterday, the booklet is not designed as a day-to-day eating programme). However, if money was really tight, then I would probably go down the pasta route and we would be eating more pasta meals.

The recipe as written in the booklet (see below) is a basic pasta sauce, and if you were cooking this repeatedly you may want to vary it a little each time. For example, you could go to town on the fresh herbs to garnish or add an unusual seasonal ingredient. In February, fresh herbs in the garden are a little scarce (although I did harvest some potted oregano for this), so I went for the latter choice.

I added a dozen roasted chestnuts to this meal. With a slit cut in each, they were roasted in the oven for 20 minutes, shelled and halved, and added to the tomato sauce. These chestnuts were cheap, due to a shop clearing out seasonal food products. Chestnuts are more versatile than generally realised, being energy-rich and nutritious, and should not just be reserved to accompany sprouts for Christmas dinner. They work well to enrich a tomato sauce.

I served the pasta with a lettuce and tomato salad (with optional balsamic vinegar dressing).

A noticeable feature of this and all the recipes in the Change4 Life Supermeals booklet is the lack of salt added to the dishes, and the inclusion of reduced-salt ingredients (e.g., stock, soy sauce, gravy granules). This can appear almost excessive at times, but it does get the message across that you may be using too much salt when you cook at home. Excessive salt is not good for you. Raised blood pressure is just one of the undesirable outcomes.

In a panel within the booklet - Keep an eye on salt - we learn that three-quarter of the salt we eat is already in the food we buy, so you might be adding more salt than you realise. Change4Life suggest comparing the labels on different foods to help you choose those that are lower in salt. So far, I have not felt the salt missing from these dishes.

perfect pasta with tomato sauce
The ingredients: 1 tsp oil, 1 onion finely chopped, 1 garlic clove finely chopped, 400g tin tomatoes, 2 tbsp tomato puree, 2 tsp dried mixed herbs, black pepper, 350g dried spaghetti, fresh basil or chopped herbs to garnish.

The method: Fry onion and garlic. Add tomatoes, tomato puree, herbs and pepper. Simmer 15 minutes until thick. Cook spaghetti and drain, serving with sauce and fresh herbs to garnish.

The perfect pasta with tomato sauce should contain around 343 kcals a portion (if you follow the booklet recipe – more if you start adding things like chestnuts).

Change4Life:

www.wales.gov.uk/change4life

Register with Change4Life online before Friday 10 February and you can get your own free Supermeals booklet.

Day 1 (Introduction)
http://sfnottingham.blogspot.com/2012/01/change4life-supermeals-challenge-day-1.html

Day 2 (Pitta Pizzas)
http://sfnottingham.blogspot.com/2012/01/change4life-supermeals-challenge-day-2.html

Day 3 (10-min chicken noodle dinner)
http://sfnottingham.blogspot.com/2012/01/change4life-supermeals-challenge-day-3.html

Change4Life Supermeals Challenge Day 3

On the third day of my Supermeals Challenge I cooked the 10-minute chicken noodle dinner. The Supermeals recipe booklet is published by Change4Life, a Welsh Government public health campaign, and it aims to help people prepare quick, easy and healthy meals on a limited budget.

The recipe in the booklet (below) lists roast chicken breast. I am taking the recipes in order, but looking ahead I noticed that in the Sunday Roast recipe (which I will be cooking this Sunday), it’s suggested you use leftover roast chicken for this chicken noodle recipe.

However, with raw value-line chicken breasts to cook, I decided to take the ingredients listed in a slightly different direction. I stir-fried bite-sized pieces of chicken breast with the chopped onion in a wok (and I was happy to spend a few extra minutes doing so).

I cooked strips of red pepper, carrot and mushroom in the stock (made using a chicken stock cube). I also added an additional ingredient of my own: a finely-chopped and seeded green chilli pepper.

The cooked and drained noodles, and the vegetables and stock, were added to the wok to finish the cooking process.

My chicken noodle broth somewhat resembled a ramen (for those of you familiar with Wagamama), which is a traditional Japanese dish built around noodles, a soup base and a primary ingredient, such as chicken.

It was the best meal of the challenge so far.

The Change4Life recipe booklet is filled with useful and simple recipes, for quick and cheap dinners, but I would suggest you feel free to spice them up a bit.

10-minute chicken noodle dinner

The ingredients: 125g egg noodles, 1.2 litres reduced-salt or vegetable stock, 300g any combination of spring onions/red onions/mushrooms/carrots/pepper cut into bite-sized pieces or strips, 250g sliced roast chicken breast, ground black pepper, few drops of reduced salt soy sauce.

The method: Cook noodles. Cook vegetables in the stock. Drain noodles and add them with the chicken to the stock and vegetables. Heat for 1-2 minutes, season with pepper, and ladle into bowls. Serve each portion with a few drops of soy sauce.

The 10-minute chicken noodle dinner, according to the booklet, contains around 245 kcals a portion.

Change4Life:

www.wales.gov.uk/change4life

Register with Change4Life online before Friday 10 February and claim your own free Supermeals booklet.

Day 1 (Introduction/tasty tuna and sweetcorn pasta)
http://sfnottingham.blogspot.com/2012/01/change4life-supermeals-challenge-day-1.html

Day 2 (Pitta Pizzas)
http://sfnottingham.blogspot.com/2012/01/change4life-supermeals-challenge-day-2.html