TASTIER THAN PORRIDGE - Cook Book
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TASTIER THAN PORRIDGE Cook Book
INTRODUCTION
“Tastier than Porridge” is an initiative of the All recipes have been provided by Home Cooking should be an enjoyable experience
Swansea Community Chaplaincy Project who Economist Gaynor Jones from Tastebuddies - not be a chore, but unfortunately sometimes
are a part of the wider COASTAL Project - a private company working in collaboration it can feel to be just that.
collaboration. The collective aim of COASTAL is with the Voluntary and Statutory Sectors.
to holistically assist individuals who experience Learning simple basics skills can help you feel
barriers to employment or training as a result The “Tastier than Porridge” cook book is more confident, and mastering some easy
of illness, disability or social disadvantage, in aimed at individuals who may not be able recipes is the first step to eating well. We all
a range of ways in which their employment to access comprehensive cooking facilities; it have to eat every day, so why not do it well,
potential can be enhanced. has been developed as a tool to encourage so that we stay as fit and healthy as we can.
basic cookery skills and healthy eating. It is
This cook book is just one way to develop a designed to be used over a two week period Cooking your own food gives you choice
regional community led nutrition intervention, where at least one main meal per day can be over the ingredients you use, when you buy
which will contribute to the welfare of countless prepared to provide the necessary nutrients ready prepared food someone else has made
individuals across South West Wales. Working for optimum cognitive functioning. choices for you, leaving you with no control
in partnership across all sectors, COASTAL over what you are eating.
addresses the barriers that face its client group
in seeking or returning to work. Good nutrition Good healthy cooking requires very little
is an essential component in maintaining good work, equip yourself with some simple
health and, in turn, a good work record. recipes, a shopping list and a few basic
pieces of equipment and away you go. This
The development of this cook book includes:- book will take you step by step to get you on
the road to enjoying cooking and eating well.
• Healthy eating training for key community
workers. Eat well - live well.
• Community food initiative for socially
excluded groups. Happy cooking!
• A purchasing, planning and cooking
scheme.
• A provision of healthy meals that can
enhance cognitive function which indirectly
enables positive decision making.
1
CONTENTS
Sausage and Lemon Chicken
Tuna and
Bean Hot Pot Risotto
Pasta Bake
Page 6 Page 11
Page 16
Bacon and Cheese
Meatballs Stir-fry Chicken
Omelette
with Pasta Page 17
Page 7
Page 12
Curried Sweet Potato
Red Pepper and Leek and
and Lentil Soup
Tomato Soup Potato Soup
Page 8
Page 13 Page 18
Sausage & Apple
Casserole Beef Burgers Chicken Balti
Page 9 Page 14 Page 19
Moroccan Lamb Paprika Chicken
Page 10 Page 15
2
YOUR PANTRY
4 Tins of Salt &
Vegetable Oil Honey RED
Red Lentils
Tomatoes Pepper
HONEY LENTILS
VEG
OIL
Chicken Tomato Curry Paste
Basmati Rice Dried Pasta
Balti / Korma
RICE
Stock Cubes Ketchup
CHICKEN
Black Dried
BP DG
Dried Ginger DP MH
Mixed Herbs CIN
Cinnamon
Pepper Parsley
Chilli Chinese 5
CP MS
Mixed Spice C5S CU
Cumin CO
Coriander
Powder Spice
Worcester Cornflour or
P
Paprika CORN
Onions PLAIN
Plain Flour
Sauce Sauce flour
FLOUR FLOUR
WS
Tomato Vegetable
TOMATO PURÉ
Egg Noodles Garlic Basil
Puree Stock Cubes
VEG
Dried
Soy Sauce
Apricots SOY
3
THINGS YOU WILL NEED TO BUY WHEN NECESSARY
Leek Tuna Milk Cheese Tomatoes
Potatoes Eggs Carrots Sausages Bacon
Sweet Lamb
Baked Beans Apples Apple Juice
JUICE
BB
Potatoes Steak
Chicken
Celery Red Peppers Mushrooms Lemons
Breasts
Low Fat
Crème
Mince Meat Bread Buns Lettuce Natural
Fraiche
Yoghurt
Spring Tin of
Courgette Peas
Onions Pineapples
4
WHAT THE SYMBOLS MEAN
Chop Grate Mix in a jug Put in a bowl Mix in a bowl Take off the
heat and stir
Wash Fry in a Boil in a Simmer with Liquidize Put in a dish
frying pan saucepan the lid on for with a hand
designated time blender
200°c /
Gas mark 5
20 mins
Put in the Teaspoon Dessertspoon Tablespoon
oven
5
SAUSAGE AND BEAN You will need to buy
1 Chicken
Stock Cube
HOT POT
1 Tbspn of
1 Tin of
BB Worcester
Baked Beans
Sauce
WS
1 Tbspn of
Serves 1-2 1 Carrot TOMATO PURÉ
Tomato Puree
Prepare 3 Sausages 1 Onion
2 Rashers of 1 Clove of
Bacon Garlic
1 Mug of
From your pantry
Water
1. Chop the Car- 2. Peel and chop 3. Peel and chop 4. Chop the 5. Chop the bacon
rot into bite size the Onion. the garlic clove. sausages into 4 into strips. 1 Tspn of
Pepper
pieces. pieces. Vegetable Oil
Cook
2 mins 30 mins 5 mins
6. Heat the oil in a 7. Add the sausage 8. Add the garlic, 9. Reduce the heat, 10. Remove the lid
frying pan, add the and bacon and stock cube, beans, cover and simmer and stir for 5 mins
onion and fry over brown slightly. Keep worcester sauce for 30 mins. until the sauce has
a medium heat for the food moving with and tomato puree thickened. Add a
2 minutes. a wooden spoon. and bring to the little pepper. Serve
Add the water. boil. with rice, potatoes
or a chunk of fresh
wholemeal bread.
6
BACON AND CHEESE OMELETTE
Serves 1
Prepare
You will need to buy From your pantry
1/2 Tspn of
2 Eggs
Vegetable Oil
2 Tbspn of
Milk
1. Crack the eggs 2. Add the milk. 3. Whisk together 2 Slices of
into a bowl. with a fork until all Cheese
mixed together.
Cook 2 Rashers of
Bacon
20 mins 2 mins
4. Heat the oil in a 5. Remove from the 6. Add more oil to 7. Pour in the egg 8. Use a knife to
frying pan, add the pan and chop into the frying pan. mixture and wait for pull the mixture into
bacon and fry until small pieces. 3 seconds. the middle and let
cooked. any extra runny egg
move around the
edges.
1 min
9. Put the bacon 10. Leave to cook
and cheese on one for a few minutes.
half and fold over.
7
CURRIED SWEET POTATO You will need to buy From your pantry
AND LENTIL SOUP
450g of
1 Onion
Sweet Potatoes
1 Dspn of
Serves 2 Curry Paste
Prepare 1 Vegetable
Stock Cube
1 Handful of
Red Lentils
1 Pint of Water
1. Wash and peel 2. Chop them into 3. Peel and chop Fresh Basilof
1 Tblspn
the potatoes. squares. the onion.
Coriander
Cook
Everything
20 mins 30 mins
4. Put all the 5. Simmer for 30 6. Eat as it is or 7. Add a little
ingredients into a minutes. blend with a hand pepper to your
pan and bring to blender. taste.
the boil.
8
SAUSAGE & APPLE CASSEROLE Serves 1-2
Prepare You will need to buy
1 Chicken
Stock Cube
A pinch
1 Glass of
of Mixed
JUICE
Apple Juice
Herbs
1 Eating 1 Dspn of
Apple Plain Flour
1. Slice the apple 2. Peel and chop 3. Peel and chop 4. Chop the bacon. 4. Cut the
and remove the core the onion. the clove of garlic. sausages in half.
(leave the skin on). 3 Sausages 1 Onion
Cook 2 Rashers of 1 Clove of
Bacon Garlic
1/2 Mug of
From your pantry
Water
JUICE
20 mins
1 Tspn of
Vegetable Oil
5. Heat the oil in a 6. Take out the 7. Add the apple 8. Add the flour and 9. Pour in the apple
frying pan and add sausages and add and fry for a few stir with a wooden juice, water and
the sausages until the onions, garlic minutes. spoon. stock cube and stir.
they turn brown. and bacon.
1 min 20 - 30 mins
10. Add the herbs 11. Put on the lid and
and browned simmer for 20 - 30 mins.
sausages. Serve with mashed
potato or crusty bread.
9MOROCCAN LAMB You will need to buy
1 Chicken
Stock Cube
Serves 2 1 Lamb Steak 1 Handful of
Red Lentils
2 Tbspns of
Prepare
From your pantry TOMATO PURÉ
Tomato Puree
1 Tblspn of 1/2 Tspn of
Vegetable Oil Mixed Spice
1/2 Tspn of
1 Onion
Cinnamon
1. Cut the apricots 2. Peel and chop 3. Peel and chop 4. Cut the lamb into 1 Clove of 1 Mug of
into small pieces. the Onion. the Garlic clove. bite size pieces. Garlic Water
4 Dried 1 Tblspn
Apricots of Honey
1/2 Tspn of
Cook Ground Cumin
20 mins 2 min 1 hour 1 hour
5. Heat the oil in a 6. Add the onion 7. Add the honey, 8. Add the apricots, 9. Stir well, cover
frying pan, add the and garlic and fry cinnamon,mixed stock cube tomato and cook on the
lamb and fry for a for 2 minutes. spice and cumin. puree, lentils and hob for 1 hour.
few minutes until all water. Serve with rice and
sides are brown. green vegetables
10LEMON CHICKEN RISOTTO You will need to buy From your pantry
Serves 2-3 1 Red Pepper
1 Tblspn of
Vegetable Oil
Prepare
1 Glass of 1 Chicken
JUICE
Apple Juice Stock Cube
Half a mug
Cheese
of Rice
1 Stick of 1 Tbspn of
1. Mix the stock 2. Grate a handful 3. Chop the onion, 4. Chop the celery 5. Chop the red Celery Dried Parsley
cube with 1 pint of of cheese. clove of garlic, and into bite size pieces. pepper and remove
boiled water. mushrooms. the seeds.
Cook Mushrooms 1 Onion
1 Lemon 1 Clove of
Garlic
2 Skinless
5 mins 1 Pint of Water
Chicken Breasts
6. Grate the outer 7. Slice the chicken 8. Heat a little oil in 9. Heat a little oil in 10. Add the rice
yellow skin of the lemon breasts. a frying pan, add the a frying pan, add the and mix.
into a bowl and squeeze chicken and remove onion, celery and
the juices into a cup. when browned. garlic, fry for 5 mins.
JUICE
2 mins 1 min
11. Add the apple 12. Add the 13. Add the chicken 14. Add the 15. Stir and when
juice and heat red pepper and stock half a pint at chicken, lemon all the stock has
through. mushrooms. a time. rind, lemon juice gone, add the
and parsley. cheese and serve.
11MEATBALLS WITH PASTA You will need to buy
1 Can of
Tomatoes
Serves 2-3 1 Mug of
Prepare
1 Red Pepper
Pasta
2 Tbspns of
4 Mushrooms TOMATO PURÉ
Tomato Puree
1/2 Mug of
250g of Mince
Water
1/2 Tspn
1. Peel and chop 2. Chop the red 3. Chop the
From your pantry of Mixed
the onion into small pepper and remove mushrooms.
Herbs
pieces. the seeds.
Cook 1 Tblspn of
Vegetable Oil
1 Onion
20 mins 2 mins 5 min
4. Mix the mince, 5. Shape into about 6. Heat a little oil 7. Fry gently to brown
herbs and half of 6 - 10 small balls. in a frying pan and them for 5 minutes. Put
the onion together. add the meatballs on a plate
1 min 15 min 20 min
8. Add the 9. Add the water, 10. Cover and 11. Add the 12. Cook the
mushrooms, red tomato puree and simmer for 15 meatballs and pasta following the
pepper, remaining mixed herbs. minutes. simmer for 20 instructions on the
onion and tomatoes. minutes. packet.
12PEPPER AND TOMATO You will need to buy From your pantry
SOUP
1 Can of
2 Red Peppers
Tomatoes
Serves 2
1 Onion
Prepare
1 Clove of
Garlic
Mixed Herbs
1 Vegetable
1. Chop the 2. Peel and chop 3. Peel and chop 4. Mix the stock
Stock Cube
peppers and the onion. the clove of garlic. cube with 1/2 pint
remove the seeds. of boiled water.
1/2 Pint of Water
Cook
30 min
5. Put the onion, 6. Add the can of 7. Add the stock 8. Bring to the boil 9. Eat as it is or
garlic and peppers tomatoes. and herbs. and simmer for 30 blend with a hand
into a pan and turn minutes blender.
on the heat.
13BEEF BURGERS You will need to buy From your pantry
1 Tspn of
Makes 2 Large Beefburgers 250g of Mince Worcester
Sauce
WS
Prepare Buns and Lettuce 1 Onion
A pinch of
Mixed Herbs
1. Peel and chop
the onion.
Cook
200°c /
Gas mark 5
25 mins
20 mins 2 mins 15 min
200°c /
Gas mark 5
2. Put all the 3. Divide into 2 4. Put on a baking OR. Put in a frying
ingredients into pieces and press tray in the oven at pan for 15 minutes
a bowl and mix making a circle 200°c/Gas mark 5 turning half way
together. about 1cm thick. for 25 mins. through. Serve with
buns and salad.
14PAPRIKA CHICKEN You will need to buy Paprika
Serves 2-3 Mushrooms
1 Chicken
Stock Cube
Prepare 2 Skinless
1 Onion
Chicken Breasts
4 tblspn of Low 1/2 Mug of
Fat Yoghurt Water
or
4 tblspn of 1 Can of
Crème Fraiche Tomatoes
1. Peel and chop 2. Chop the 3. Chop the chicken 4. Mix the stock
the onion. mushrooms. breasts into cubes. cube with 1/2 a mug
of boiled water. 2 Tbspns of
From your pantry
Cook
TOMATO PURÉ
Tomato Puree
1 Tblspn of
Vegetable Oil
3 mins 30 min
5. Heat the oil in a 6. Add the chicken 7. Add 1 tablespoon 8. Add the can of 9. Simmer gently
frying pan, add the and mushrooms and of paprika and stir tomatoes, tomato for 30 minutes.
onion and fry for 3 fry until the chicken well. puree and stock.
minutes. is no longer pink.
10. Stir in the yoghurt
or crème fraiche. Serve
with rice.
15TUNA AND PASTA BAKE You will need to buy From your pantry
Serves 2 1 Leek
1 Vegetable
Stock Cube
Prepare
1/2 a Pint 1 Tbspn
of Milk Plain Flour
50g of 1 Mug of
Cheese Pasta
1 Tin of Tuna Fresh Basil
1. Wash and peel 2. Chop the leek 3. Grate the cheese 4. Chop the
the leek. into slices. into a bowl. Tomatoes.
Cook 2 Tomatoes
1/2 a Mug
of Water
20 mins 2 mins
5. Boil the pasta in 6. In another pan 7. Bring to the boil 8. Take the pan off 9. Add the milk a
water for 20 mins. add the leek, stock, and cook for 2 mins. the heat, add the little at a time and
water and basil. flour and stir. stir.
200°c /
Gas mark 5
20 mins
1 min
10. Put back on the 11. Add the tuna 12. Drain the pasta 13. Put in a dish Extra. Put in the
heat, bring to the and half of the and add to the pan. and sprinkle oven at 200°c/Gas
boil and stir all the cheese. with cheese and mark 5 for 20 mins.
time for 1 min. tomatoes.
16STIR-FRY CHICKEN Serves 2-3
You will need to buy From your pantry
2 Skinless 1 Tblspn of
Prepare Chicken Breasts Vegetable Oil
1/4 Tspn
1 Carrot
Chinese 5 Spice
1 Tblsp
1 Courgette
Cornflour
1. Chop the Carrot 2. Wash the spring 3. Chop the 4. Drain the can of 5. Cut each chicken 2 Spring Rice or
in half and then into onions and chop courgette in half pineapple into a breast in half Onions Noodles
strips. diagonally. and then into strips. bowl. lengthways and
slice thinly.
Cook Handful of Peas
1 Tblspn of
Ketchup
1 Can of 2 Tblspn of
Pineapples Soy Sauce
20 mins 2 mins
6. Mix the cornflour 7. In a jug mix the 8. Heat the oil in a 9. Remove and put 10. Heat more oil
and Chinese 5 Spice pineapple juice, frying pan and stir on a plate. in the pan and
and sprinkle over the ketchup, soy and a fry the chicken until fry the carrots,
chicken. tspn of cornflour. lightly browned. spring onions and
courgette.
1 min
11. Stir in the 12. Return the chicken
pineapple chunks to the pan and add the
and peas, cook for sauce. Stir fry for 4
2 minutes. minutes and serve with
noodles.
17LEEK AND POTATO SOUP You will need to buy From your pantry
Serves 2 1 Vegetable
Prepare
2 Leeks
Stock Cube
1/2 a Pint 1 Tspn of
of Milk Dried Parsley
A pinch of
2 Potatoes
Mixed Herbs
1. Wash the leeks 2. Peel the 1 pint of
and chop into potatoes and chop Water
chunks. into chunks.
Cook Pepper
20 mins 15 mins
3. Put the leeks, 4. Add the mixed 5. Bring to the boil 6. Liquidise or 7. Add the milk to
potatoes,stock herbs and parsley. and cook for about mash well. make a thick soup.
and water into a 15 minutes. Add a little pepper
saucepan. to taste.
1 min
8. Put back on the
heat to warm and
serve with crusty
bread.
18CHICKEN BALTI You will need to buy
1 Chicken
Stock Cube
Serves 2-3 2 Skinless 1/2 Mug of
Chicken Breasts Water
Prepare 2 Potatoes
1 Dspn of
Curry Paste
Low Fat Natural
1 Onion
Yoghurt
From your pantry 1 Clove of
Garlic
1. Wash the 2. Peel and chop 3. Peel and chop 4. Cut the chicken
potatoes and cut the onion. the clove of garlic. into bite size
1 Tblspn of Fresh Basilof
1 Tblspn
into 4 pieces. pieces.
Vegetable Oil Coriander
1 Can of 1 Tspn of
Tomatoes Ginger
Cook
20 mins 20 mins
5. Heat the oil in a 6. Add the 7. Add the 8. Simmer for 20 9. Stir in the
frying pan, add the potatoes, garlic, tomatoes, stock minutes until potato coriander and
onion and chicken, fry ginger and curry and water. is soft. serve with rice and
until chicken is white. paste. natural yoghurt.
19APPRECIATION & CONTACT DETAILS
Regional COASTAL Clive.Prior@swansea.gov.uk
Sponsors coastalproject.co.uk
Project Team Kelly.Jarvis@swansea.gov.uk
Gaynor Jones –
Recipes tastebuddies@aol.com tastebuddieswales.co.uk
Tastebuddies Wales
Design emerydesign info@emerydesign.se emerydesign.se
Swansea Community David.Emery@hmps.gsi.gov.uk
Development
Chaplaincy Kim.Edwards01@hmps.gsi.gov.uk
Strategic & Advisory Management Board,
Thanks
Swansea Community Chaplaincy Project
Sight and Visual Department,
Thanks
City & County of Swansea
Copyright © 2010 by emerydesign, Swansea Community Chaplaincy, COASTAL and Tastebuddies Wales. All images, recipies and symbols must not be copied without proper authorisation. 20You can also read
