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Monthly Archives: March 2018

Naan Bread

We have been making bread in various styles for thousands of years. This is my variation of Indian Naan Bread. Nice and simple and really tasty.

Ingredients for 4 large breads.

• 600g plain white flour plus more for rolling out the naans

• 1 tbsp. salt

• 1 tsp. baking powder

• 2 tbsp. sugar

• 10g dry yeast

• 420ml warm water ( 1/2 boiling & 1/2 cold)

• 4 tbsp. melted butter or vegetable ghee (optional)

• 3 cloves garlic – finely chopped (optional)

• 3 tbsp. chopped fresh coriander (optional)

Method.

In a large bowl add the flour, baking powder chopped garlic, coriander and salt. Mix well.

Add the butter/ghee and sugar to 210ml of water and heat gently, when it’s hot add the remaining 210ml cold water and the yeast. Mix well and cover with cling film, let it stand somewhere warm for 10-15 minutes until frothy.

Hear a Chargrill pan or frying pan.

Add yeast mix to the flour mix and knead to form a soft dough, place into an oiled bowl, cover and allow to prove.

When it has proved knock back all the air and cut in to 4. Roll out into circles. Place one Bread at a time onto the grill and cook for 2-3 minutes on each side. Keep warm in a clean kitchen towel. Enjoy with my recipe for Jerk Chicken.

Encouraging Better Brain Food

I began writing this a while back to give educators and caterers ideas to implement Food for The Brain in Schools. This can be really beneficial in the run up to the exam season which not only affects pupils but parents and teachers as well. The benefits can be three-four fold.

The Idea:-

To Promote Intelligent eating using foods high in FLAVONOLS, VITAMIN K and CHOLINE.

By developing a variety of simple to prepare recipes we can encourage people to either have a breakfast or something they can “Grab & Go”. We shall call this the “Mexican BRAIN Wave” South American street food is incredibly tasty, nutritious and on trend.

There are 2 fundamental areas we must concentrate on for certain foods to take effect to aid with assisting with better memory.

The 1st one is stress and helping to lower this.

The 2nd is helping with the memory.

The list below is a small example of foods high in Choline, these can help with both anxiety and brain cell growth.

Food Serving

Size Cals Amount

(mg) DRI/DV

(%) Nutrient

Density

Healthiest

Foods Rating

Eggs

1 each 77.5 146.90 35 8.0 excellent

Prawns 100g 134.9 153.54 36 4.8 very good

Scallops

100g 125.9 125.53 30 4.2 very good

Cod

100g 96.4 90.38 21 4.0 very good

Kale 100g 62.7 72.96 17 4.9 very good

Brussels Sprouts

100g 56.2 63.34 15 4.8 very good

Broccoli

100g 54.6 62.56 15 4.9 very good

Swiss Chard

100g 35.0 50.23 12 6.1 very good

Cauliflower

100 28.5 48.48 11 7.2 very good

Asparagus

100g 39.6 46.98 11 5.0 very good

Spinach

100g 41.4 35.46 8 3.6 very good

Chicken

100g 187.1 96.73 23 2.2 good

Turkey

100g 166.7 94.57 22 2.4 good

Tuna

100g 147.4 88.00 21 2.5 good

Salmon

100g 157.6 81.65 19 2.2 good

Beef

100g 175.0 73.82 17 1.8 good

Sardines

75g 188.7 68.04 16 1.5 good

Green Peas

100g 115.7 40.91 10 1.5 good

Cabbage

100g 43.5 32.10 8 3.1 good

Mushrooms, Shiitake

50g 40.6 26.68 6 2.8 good

Green Beans

100g 43.8 21.13 5 2.0 good

Bok Choy

100g 20.4 20.57 5 4.3 good

Mushrooms, Crimini

100g 15.8 15.91 4 4.3 good

Squash

100g 36.0 14.22 3 1.7 good

Miso

1 TBS 34.2 12.41 3 1.5 good

Tomatoes

100g 32.4 12.06 3 1.6 good

Healthiest Foods rich in vitamin K

Food Cals DRI/DV

Kale 36 1180%

Spinach 41 987%

Mustard Greens 36 922%

Collard Greens 63 858%

Beet Greens 39 774%

Swiss Chard 35 636%

Turnip Greens 29 588%

Parsley 11 554%

Broccoli 55 245%

Brussels Sprouts 56 243%

Vitamin K is probably one of the most important Viamins as it helps regulate our blood, the healthier the blood the healthier our brains and can reduce stress levels. Light breakfasts that include the use of Kale and or Spinach with crushed avocado and a poached egg on wholemeal toast with Black or Green tea is a great start to any day.

Along with the Cholines we try to include the use of Flavonols for the creation of new brain cells and to refresh the existing ones. Dark chocolate, Black & Green tea, Blueberries, Garlic and Apples are good examples. Recipes that include all 3 categories can have great benefits. From simple Bovril & Marmite hot drink (Beef stock with Marmite which is rich in Vitamin B12 helps with brain function and speed)

Attached is a 9 page document listing foods that can help alleviate tension and improve memory, from this we can develop menus and recipes that are not only beneficial to pupils but are in keeping with the food trends offered in restaurants and fast food outlets.

It is my belief that South American food will have resurgence in the next year which marries in with the Mexican theme: – Quesadillas, Chocolate Chili Beef and Fajitas to go as examples.

There would have to be recipes developed for Breakfast. Mid Morning Break and Lunch. To include snacks, smoothies and grab’n’go . A recent study by an eminent Japanese professor has implied that cold smoothie style drinks at breakfast can give the brain a kick start. If this is repeated over a month to 6 week period the reaction times for the brain is speeded up by 30%. As we know Head Teachers are under pressure to get great OFSTED results and if the schools under our remit can produce cost effective meals and snacks I would envisage a huge uptake in this type of food offer.

Creating a bespoke set of affordable dishes for schools of all budgets is the next step. This would entail a presentation for the School Head followed by a recipe and training package roll out.

Our children and future generation deserve fantastic fresh food. How to enjoy it. How to prepare and cook it. How to sustain yourself and the Planet.

Jerk Chicken

Just about every island in the Caribbean and Southern States of the USA can claim to have the best Jerk Chicken recipe.

This is mine. It’s hot, tasty, high in nutrients and vitamins along with a high protein count so ideal for those following a Ketogenic diet.

Ingredients for 4 Servings

4 large free range chicken legs, with the skin trimmed but not removed, then scored, leg Knuckle removed and cut in half

For the marinade you will need

1 large onion, peeled and quartered

1 Scotch Bonnet Chilli, green part removed and quartered

4 cloves of garlic, peeled

2cm piece of fresh ginger

1heaped tspn of ground cinnamon

1 heaped tspn allspice

1 heaped tspn nutmeg

1tsp chopped fresh thyme

1 tbsp runny honey

1tbsp light Soy Sauce

2tbsp Olive Oil

Place all the marinade ingredients into a food processor and blitz until smooth. Add to the chicken and mix well, ensuring each piece of chicken is well coated.

Preheat your oven to 220 Celsius

Heat a Chargrill till really hot. Spray a little vegetable oil on and place pieces of chicken on and allow to cook on each side for 3-4 minutes until golden ( don’t be tempted to cram too much chicken on at a time). Repeat until all the Chicken has been sealed.

Transfer to a tray lined with parchment and bake for a further 20-25 minutes in the oven. Remove, allow to cool and enjoy with a yoghurt raita and fresh salad. I personally enjoy mines shredded with 2 forks and spread over some fresh Naan bread with dollops of the raita and rolled up like a wrap and enjoyed. Cheers.

Nutrition Guidelines

This is a helpful guide to help anyone in doubt as to how much liquids should be consumed in a day ( do not include teas/coffees etc as they are diuretics)

Weight ( in stones 14lb = 1stone or 6.35kgs)

6 stones (38.1 kgs ) = 1.2litres

7 stones ( 44.45kgs) = 1.4litres

8 stones ( 50.88kgs) = 1.6litres

9 stones ( 57.15kgs) = 1.8litres

10 stones ( 63.5kgs) = 2litres

For each additional stone add 200ml of fluids. Water, Fruit Jelly and Smoothies are great ideas.

“Red” Daytime Smoothies

These simple, tasty & nutritious are a great addition to your day. Have one with a small lunch.

1 Ruby Red Frostie ( 270 Calories)

1 Cup Frozen Raspberries

1 Cup Frozen Strawberries

½ Orange ( Peeled)

2 Tbsp Vanilla Protein Powder

1 Tbsp Ground Flaxseeds

#2 Very Berry Smoothie ( 275 Calories)

¾ Cup Frozen Raspberries

¾ Cup Frozen Cherries

¾ Cup Almond Milk

1 Orange ( Peeled)

2 Tbsp Protein Powder

#3 Stone Fruit Smoothies (310 Calories)

2 Peaches ( Stone removed & Chopped)

1 Apricot ( Stone Removed & Chopped)

1 Cup of Frozen Strawberries

6oz Fat Free Greek Yoghurt

2 Tbsp Ground Flaxseeds

1 Cup of Ice cubes

#4 Peanut Butter & Jelly Smoothie ( 310 Calories)

2 Cups of Frozen Strawberries

1 Frozen Banana

2 Tsp Smooth Peanut Butter

4oz Fat Free Greek Yoghurt

½ Cup Ice Cubes

#5 Raspberry & Lemon Smoothie ( 274 Calories)

1 Cup of Frozen Raspberries

12 Cashew Nuts

3 Tbsp Lemon Juice

6oz Fat Free Greek Yoghurt

¾ Cup Ice Cubes

Dementia:- Recipes & Tips to Help

For the last decade or so I have spent a considerable amount of time devising ways and techniques to help feed people with dementia. Particularly some specific symptoms like sleep, stress and anxiety. For anyone who doesn’t understand the confusion a person will experience as their dementia progresses this should help.

The tips and recipes are great for everyone to adopt a healthier more balanced diet. Cost is a huge implication as some people with dementia tend to wander and “Graze” instead of sitting down to a full meal, so keeping handy snacks; both hot and cold readily available can help relieve stress.

The following recipe ideas are a quick guide to give ideas and the food groups that are all so vital for a healthier diet and hopefully making a happier day for the person.

SLEEP:- The following foods should be snack size and not full portions as this can then hamper the sleep

pattern. Snacks should be given at least 1 hour prior to their regular bed time.

1) Porridge with Sliced Banana & Honey

2) Eggnog, Hot milk and cream with Cinnamon, Nutmeg and Orange Zest

3) Scrambled Eggs with Cheese on Toasted Wholegrain Bread

4) Toast with Peanut Butter or Pitta Bread with Hummus

5) Spinach & Watercress Soup

ANXIETY:- To help reduce anxiety it͛s important to include food that are high in Iron. These are Green

Vegetables, Pulses, White Meats, Nuts and Oily Fish.

1) Turkey/Pork Chilli with Guacamole and Nachos

2) Tuna Sesame Fishcake with Pea Puree

3) Pan Fried Lambs Liver with Cabbage/Kale/Spinach

4) Chicken Liver Stroganoff with Braised Rice & Almonds

5) Chocolate, Banana & Toasted Oatmeal Yoghurt

6) Hot Orange & Honey Drink

7) Bakewell Tart with Strawberry/Blackcurrant Jam Filling

8) Chocolate & Oatmeal Bar.

ENRICHED FOODS FOR WEIGHT GAIN:- Dishes which are both high in protein and carbohydrates may

help with a resident that needs to gain weight, this should be a steady gradual process with smaller

regular meals.

1)Fruit Smoothies with the addition of Cream and Honey

2)Fruit Jellies with Whipped Cream

3)Cream Soups (Chicken, Mushroom, Broccoli & Cheddar)

4)Toasted Cheese (Welsh Rarebit)

5)Bread & Peanut Butter Pudding with Cinnamon Custard.

7)Homemade ͞Nutella͟ on Toast or Digestive Biscuits.

RECIPES:-

SLEEP RECIPES:-

HOT PORRIDGE WITH BANANA & HONEY

Ingredients for 4 servings:-

120g porridge oats.

700ml water or milk (or half and half).

1 Sliced or diced Banana

40l Runny Honey

A pinch of sea salt.

…METHOD

How to make porridge

1. Tip the oats into a pan, stir in the water and/or milk and the salt and bring to the boil over a medium

heat. Cook briskly for 3 minutes, stirring constantly (jumbo oats will take twice as long). If it’s getting too

thick, add a dash of hot water.

2. Serve the porridge with a little milk or cream, sliced banana & honey.

Milk.Cream.Honey.Maple syrup or jam.Chopped Apples & Sultanas a pinch of ground cinnamon

CITRUS EGG NOG WITH CINNAMON & NUTMEG

Ingredients:-

Semi Skimmed Milk 250ml

Double Cream 100ml

Caster Sugar 25g

Egg Yolks 3

Coffee 1tsp

Orange Zest 1tsp

Cinnamon 1/2 tsp

Fresh Nutmeg for the top

Gently warm the cream, milk, cinnamon, coffee and orange zest till just below the boil. In a bowl beat

the egg yolks and sugar till white.

Pour the milk mix slowly over the egg and whisk vigorously, pour back into the pan and place over a low

heat, whisk for another 20-30 seconds.

Pour into 2 mugs, sprinkle with fresh nutmeg, sit back and enjoy.

SCRAMBLED EGGS WITH CHEESE & TOASTED WHOLEGRAIN BREAD.

For 4 people

6 Medium Eggs

20ml double cream

50g Grated Cheddar Cheese

25g Margarine

Seasoning

4 Slices of Wholegrain Bread

Method:-

In a small sauce pan place the margarine and melt over a low heat.

In a bowl beat the eggs and cream together, add to the saucepan.

Stir constantly, when ½ cooked add the Cheese and season. Cover and remove from the heat.

Toast the 4 slices of bread, spread a little margarine on each and top with the scrambled eggs (A good

tip is to give the eggs a final WHISK prior to serving, this fluffs up the eggs)

Serve whilst hot.

HOMEMADE HUMMOUS

Ingredients

100g tinned chickpeas.

60g toasted sesame seeds

40ml water .

20ml lemon juice.

5g garlic .

3g salt .

3g cayenne pepper

…METHOD

Place all the ingredients in a food processor and blitz till smooth.

Additions are ½ tsp smoked paprika, 50g chopped roasted red pepper, chopped roasted red onions.

Serve with Toasted Pitta bread fingers, Toasted Bread fingers. Baton carrots, cucumber and baton

pepper.

SPINACH, NUTMEG & WATERCRESS SOUP

Potato Based Healthy ͚͛Iron Based͛͛ Soups

The best way to make this soup is by using the water used to blanch the vegetables or a little bullion.

Measure out the bullion and add the desired amount to produce 5ls to this add 2 finely chopped onions,

4 cloves of garlic, 2 bay leaves and 6 large potatoes, peeled and cut into brunoise (fine dice). Cook this

on a simmer until the potatoes are soft. This is now the base for your soup.

Spinach & Nutmeg Soup.

1. Sweat off 250g of roughly chopped Brocolli (Including the stem) in a large saucepan with 25g

butter.

2. In a food processor place 200g of raw spinach and some of the hot soup base, liquidise for 3

minutes, return to pan and blend with a stick. The heat of the stock will have cooked the spinach

without losing any of it͛s nutrients, season well and add a pinch of nutmeg.

3. Add the soup to the broccoli and cook for 5-7 minutes, either serve straight away or chill to

preserve the nutrients.

ANXIETY RECIPES

TURKEY OR PORK CHILLI CON CARNE WITH NACHOS

Minced Turkey or Pork 500g

Onion 50g

Carrot 50g

Celery 50g

Tinned Chopped Plum Tomatoes 200g

Tinned Kidney Beans 200g

Garlic 4 cloves

Red Chilli 1

1/4 tsp smoke paprika

Ground Cumin 1 tsp

Ground Cinnamon 1/2 tsp

Ground Coriander 1/2 tsp

Caster Sugar 25g & 25ml White wine vinegar.

Vegetable Oil 20ml

Seasoning

Method:-

1. Heat a heavy frying pan over a high heat, add 1/2 the oil and the turkey, fry till slightly

coloured and fully cooked. Set aside.

2. In a large sauce pan, add the remaining oil and heat, fry the finely diced onion, carrot and

celery, add the finely chopped garlic and chilli, fry for a further minute, add the cumin, paprika,

coriander and cinnamon.

3. In a small pan add the vinegar and sugar, boil till syrupy and add the chopped tomatoes and

kidney beans, season well.

4. Add the tomato mix and the cooked turkey to the vegetables, cover and cook over a low heat

for 30-40 minutes. Check the seasoning. Sprinkle in some fresh chopped coriander.

TO SERVE:- Place some of the chilli in a bowl in the middle of a larger plate, surround with plain

Nachos and share.

Alternative uses for minced Turkey:- Meatballs with Basil, Meatloaf (Wrapped in smoked

streaky bacon) Lasagne, Moussaka, Cromesquis and Burgers. The same can be applied to the

minced Pork.

TUNA SESAME FISHCAKE WITH A MINTED PEA PUREE

1. Boil 250g grams of potatoes in salted water till soft, drain well, and return to the pan over a

low heat to shake out the excess steam, mash well, allow to cool.

2. Drain a small tin of tuna and add to the mash. Chop 2 spring onions finely and add to the

mix.

3. Fold in 2 egg yolks with a spoon (Do not use a mixer as this stretches the starch).

4. Fill a small container with sesame seeds and roll walnut sized balls in it then shape into

cylinders.

5. Sweat 25g of finely chopped onions and 2 cloves o garlic in 20g butter, add 150g frozen peas

(allow to thaw slightly, but do not cook!) Stir for 4-5 minutes, season and add 50ml of

double cream bring to the boil and season (A little mint sauce is optional) Blitz in a food

processor.

To serve:- Fry the fishcakes in a little vegetable oil till golden, drain on some kitchen paper and

serve with a little bowl of the puree. Can be eaten as finger food or as a hot snack.

PAN FRIED LAMBS LIVER WITH CABBAGE.

1. 100g grams of thinly sliced lambs liver per person (Remove all the membrane and any

valves) pat dry.

2. Place plain flour, salt, pepper, icing sugar and cayenne pepper in a container, dust each slice

of liver in the mix and pat off the excess.

3. Heat a frying pan and add a little vegetable oil, fry each slice of liver until the blood rises to

the surface and turn, finish in the over for 5-10 minutes.

4. Finely shred some cabbage and sweat in a large pan, add some seasoning, then a little

boiling water, cover with a tight lid, lower the heat and cook for 5 minutes.

To serve:- Lift out some cabbage with a fork and allow to drain, place the liver just on top, a little

gravy is optional. As another derivative, chop the liver and cabbage finely once cooled and mix with

some mashed potato, shape into cylinders and fry as a Liver Hash.

CHICKEN LIVER STROGANOFF WITH BRAISED RICE & ALMONDS

1. Chicken Livers X 400g

2. Finely chopped onions X 50g

3. Sliced button mushrooms X 100g

4. Butter X 25g

5. White wine X 50ml

6. French Mustard X 1 Tbsp

7. Paprika X 2 Tbsp

8. Double Cream X 100ml

Dry, trim and cut livers in half, coat them in a mixture of the paprika with a little seasoning.

Heat a large frying pan and add the butter, add the livers and fry till coloured, remove and place on

a plate.

In the same pan add the onions and mushrooms and fry for 3-4 minutes, add the wine, allow to

reduce by half and add the mustard and cream, bring to the boil and add the livers, reduce the heat

and continue cooking for 2-3 minutes, check seasoning and serve.

For the Almond Rice. Take some pre-cooked rice and wok fry with some toasted flaked almonds,

garnish with a little chopped parsley or chives.

CHOCOLATE, BANANA & TOASTED OATMEAL YOGHURT

This recipe can be made in advance then added to the plain yoghurt.

Heat 50ml of milk and whisk in 25g of cocoa powder, sweeten with a tbsp of runny honey, allow to

cool.

Spread 50g of oatmeal on a tray and toast till golden, allow to cool.

Place a banana in a food processor with the cocoa mix and blend till smooth.

Fold, the banana mix and oatmeal into 250ml of plain yoghurt, it is now ready to serve.

This can be used as a supplement at any time of the day.

For an enriched version of this replace the cocoa with 25g of melted dark chocolate and swap the

milk for cream.

HOT ORANGE & HONEY DRINK/JELLY

Use diluting orange for this (Avoid drinks that contain Aspartame, if it has it DO NOT use)

Follow diluting instructions and add to a pan with the water, take the peel from an Orange and add

1 clove per ½ litre, and 2 spoonfuls of honey, warm slowly and strain. This can be re-heated when

necessary and served. As an alternative, once the drink has been strained, add lemon jelly crystals

and allow too set, before it sets fully whisk it up and set fully. Spoon it into a glass dish for best

results. (The residents can see what they are eating and the chopped up jelly reflects light)

BAKEWELL TART WITH STRAWBERRY/BLACKCURRANT JAM/CHERRY JAM

Ingredients: (serves 12 )

Prep time 30-40mins.

Cook time 30-55mins depending on oven

To make pastry:

225gm plain flour

150gm diced butter

75gm caster or icing sugar

1 whole egg1egg yolk

1/2 tsp mixed spice

Flour for dusting

To make the filling:

130gm ground almonds100gm soft butter100gm light muscovado brown sugar (caster will do)1

whole egg –

beatenYolk of egg with dash of milk for brushing later

Few drops of almond extract

1-2tbsp flaked almonds3-5 tbsp strawberry/blackcurrant jamYou will need a baking tray approx 12in

by 10in min

Method:To make the pastry:Pastry:Add the following into your food processor; flour, sugar &

chopped butter, pulse until like a breadcrumb texture then add egg and yolk, quick pulse until all

mixed in, remove from bowl onto floured work surface, gently need and place in cling film, chill for

half an hourPre heat oven 200/400 gas 6Remove pastry from fridge and leave to one side.Into a

mixing bowl or food processor, blend the ground almonds, sugar, butter, almond extract and whole

egg until well mixed to form a thick paste.Dust your work top with flour and roll pastry to 5 mm so

that it will fill the tray while overlapping the sides (as this will fold back over the top). Spoon the jam

all around the base of the tray and then fill to the top with the almond mixture.Tap the tray on the

work surface to even the top and remove air bubbles then fold the sides of the overlapping pastry

back over the top. They will not come together in the middle of the tart but will give it a rustic

look.Sprinkle a little caster sugar along with the flaked almonds, Brush the folded flaps of pastry

with theegg wash and bake for 35 minutes or until firm in the middle and golden brown.

CHOCOLATE & OATMEAL BAR

100g Dark Chocolate

25g Toasted Oatmeal

25g Toasted Hazelnuts

1 Tbsp Milk Powder

100g Sugar

In a heavy frying pan over a medium heat add the sugar and allow to melt.

Half fill a small sauce pan with water and put on to simmer, place a bowl over the top and break the

chocolate into this and allow to melt.

Let the sugar colour to dark and still golden, add the crushed nuts and oatmeal, mix well and turn off

the heat.

Stir the milk powder into the chocolate and add this to the toffee mix, stir well, pour onto an oiled

tray and allow to set.

When set cut into small 2cm X 4cm bars.

ENRICHED FOODS FOR WEIGHT GAIN

ENRICHED FRUIT SMOOTHIES WITH HONEY & ICE-CREAM.

When freezing larger fruits such as bananas or melons you should chop them into pieces before

freezing. To prevent the pieces freezing into one big lump, you should spread the pieces on a baking

sheet and once frozen transfer to freezer bags

Another good tip is too add extra ice cubes to your smoothie recipe if your smoothies are coming

out thinner than you would like.

To help prevent liquids from binding to frozen fruit when blending, add the liquids to the blender

first.

You can also freeze a smoothie and thaw it out when you want it. You’ll need to allow some space in

the container because your smoothie will expand when freezing.

Bags of frozen mixed berries are perfect for smoothies.

Ingredients

1 small banana, peeled, cut up, and frozen, 50g frozen assorted berries (such as raspberries,

blackberries, and/or strawberries) 1 cup orange juice 3 tablespoons yogurt and 1 ball of vanilla ice-

cream

Method:

Mix all the berries, banana and 1 tablespoon of runny honey in a blender, add the orange juice,

blend a little bit more then add the ice-cream to finish

FRUIT JELLIES WITH WHIPPED VANILLA CREAM

Using tinned fruit (Pears, Peaches, Cocktail etc) for this recipe is best as the syrup is used to set the

jelly.

Drain the tinned fruit and retain the syrup (Measure it in a jug) Follow the instructions on the jelly to

set, minus the syrup, add the fruit and allow to set. For the cream, whip some double cream with

icing sugar and a little vanilla essence. For presentation it is best to serve in a glass dish so the

resident gets to see what they are getting (Bowls tend to be 2 dimensional)

CREAM SOUPS (Chicken, Mushroom, Celery, Leek & Potato, Tomato, Butterbean & Stilton, Broccoli

& Cheddar)

Basic recipe for creamed soup base

100g butter

100g plain flour

1 litre milk

1 litre chicken bouillon

ground black pepper to taste

Chopped fresh parsley, tarragon, rosemary, thyme.

Directions

1.Melt butter in a saucepan. Add flour and make a paste. Add milk and bouillon cubes. Cook over

low heat until thickened. Add pepper to taste. Add more milk when adding the other soup

ingredients, depending on the thickness you desire.

2. For soups with vegetables it is an idea to sweat the chopped vegetable in the butter first then add

the flour and continue with stage 1. Finish with fresh chopped herbs (Parsley, Chives, Tarragon,

Chervil) And a swirl of cream.

TOASTED CHEESE (Welsh Rarebit)

125ml milk

1 tbsp flour

½ tsp marmite.

400g cheddar , grated

175g fresh white breadcrumbs

1 heaped tsp English mustard powder

1 tbsp Worcestershire sauce (go for Lea & Perrins)

120ml Guinness (Other ales are acceptable but the Guinness is full of iron)

1 egg , plus 1 yolk

6-8 slices, toasted crusty bread

1.Heat the milk in a pan and add the Marmite, whisk in the flour and bring to the boil. Allow to

bubble until slightly thickened. Reduce the heat to low and add the grated cheese. Stir briefly until

melted, then add the breadcrumbs, mustard powder, Worcestershire sauce and Guinness. Cook,

stirring, until the mixture starts to leave the side of the saucepan. Remove from the heat and leave

to cool slightly.

2.Put the mixture in a food processor and add the eggs. Blend till smooth for about a minute, then

season with ground black pepper. Spread onto the toast and grill until browned and golden.

This rarebit mixture can be stored in the fridge for up to five days (allow to cool first). It won’t be

runny and, if you’re taking it out of the fridge

Bread & Peanut Butter Pudding with Cinnamon Custard.

8 Slices of de- crusted White Bread

4 Eggs

150ml Full Fat Milk

100ml Double Cream

Vanilla Pod

1 Small Jar of smooth peanut butter

25g Caster Sugar

10g Butter (to grease dish)

Method

Butter each slice of the bread with the peanut butter and cut into quarters

In a heavy based pan add the milk, cream and vanilla pod, then warm gently.

Break the 4 eggs into a bowl and add the sugar, beat till 4 times the volume and almost white.

Grease a dish with butter and layer the slices of bread alternately.

Slowly add the milk mix to the eggs whisking continuously, pour evenly over the bread and allow to

soak well.

Place dish into a bain-marie and cook for 35 mins in a 165 degree oven.

Remove from the oven and allow to rest for 10 minutes before serving. Accompany with extra

cream or cinnamon custard

CHOCOLATE & PRALINE PASTE (NUTELLA)

250g sugar

125g blanched almonds

125g whole hazelnuts

50ml water

55g dark chocolate

1 tbsp liquid glucose

METHOD

1.In a non-stick pan, toast the hazelnuts and almonds. You could also place them into a 200° C (400° F)

oven for 15 minutes. (Turn every few minutes)

2.Place the sugar , glucose and water into another non-stick pan; heat gently over medium heat without

stirring.

3.When the sugar begins to dissolve, add the almonds and hazelnuts. Mix well with a spatula and cook

until the sugar is completely dissolved and the mixture forms a light caramel (160° C / 320° F). This

process should be carried out over medium heat, otherwise the caramel will become too dark. Allow to

cool slightly and stir in the chopped chocolate.

4. Place mixture in a food processor and blitz till smooth (Do this in manageable batches)

This mix can be stored for a few months at a time, it can be spread on either toast or digestive biscuits.

Mix a large table spoon of the mix with a tablespoon of whipping cream. Whip 150ml cream and fold in

the Praline paste, pipe into glasses and chill, serves as a dessert mousse.

Other Food Classifications

Flavonols are found in plant-based foods with onions, apples, berries, kale, and broccoli having the

highest concentrations.

Health benefits

Epidemiological studies suggest that a high dietary intake of flavanols, a subclass of flavonoids, is

associated with reduced risk of vascular disease. Clinical studies have also shown that the consumption

of certain flavanol-rich foods (e.g., cocoa, tea, red wine), as well as intake of the individual flavanol (-)-

epicatechin, can result in improvement in a number of parameters associated with vascular disease,

including improved endothelial function, reduced platelet reactivity, and reduced oxidative stress.

Some of the common flavonols include:

Fisetin is a natural flavonol found in edible vegetables, fruits, and wine.

Kaempferol flavonol

Myricetin flavonol

Quercetin is one of the most widely found flavonols in fruits and vegetables consumed by humans.

Choline (Acetylcholine)

What can high-choline foods do for you?

Keep your cell membranes, the gates through which nutrients enter and wastes leave your cells,

functioning properly

Allow your nerves to communicate with your muscles

What events can indicate a need for more high-choline foods?

Fatigue

Insomnia

Poor ability of the kidneys to concentrate urine

Nerve-muscle problems

Food sources of choline include soybeans, egg yolk, butter, peanuts, potatoes, cauliflower, lentils, oats,

sesame seeds and flax seeds.

Tryptophan

Help regulate your appetite

Help you sleep better

Elevate your mood

What events can indicate a need for more high-tryptophan foods?

Depression

Anxiety

Irritability

Impatience

Impulsiveness

Inability to concentrate

Weight gain or unexplained weight loss

Overeating and/or carbohydrate cravings

Poor dream recall

Insomnia

Food sources of tryptophan include red meat, dairy products, nuts, seeds, legumes, soybeans and soy

products, tuna, shellfish, and turkey.

New Dishes to be included in Winter Menus

1. Shrimps in Brown Butter

2. Kidneys Turbigo

3. Steak & Kidney Casserole with Red Wine.

4. Turkey Schnitzel ͞Pizzaola͟ (½ oatmeal ½ breadcrumbs)

5. Turkey Satay

6. Turkey Teriyaki

7. Potato & Tuna Filo Tart

8. Grilled Mackerel with Sauteed Kale and Mussels

9. Thai Style Mussels

10. Mustard Crusted Lambs Liver

11. Haddock & Cauliflower Bake

12. Haddock in Oatmeal

13. Cauliflower Soup

14. Spiced Dahl Soup

15. Bean & Sage HotPot ( Chickpeas, Butter beans, Kidney Beans & Borlotti Beans)

16. Cherry Bread & Butter Pudding

17. Peach/Apricot Crumble with Oats.

18. Stir Fried Purple Sprouting Broccoli with Sesame and Soy

19. Cheese & Potato Herby Bake

20. Paella.

21. Corned Beef & Herb Hash with Creamed Cabbage and a Poached Egg

22. Broccoli, Almond & Blue Cheese Flan.

Potato Pastry

4 oz self-raising flour, 1 pinch salt ,2 oz cooking fat, 4 oz potatoes, cooked and mashed smooth with a

little water

Directions: 1 Sift the flour with salt. 2 Rub in fat. 3 Add mashed potato. 4 Mix thoroughly then add a

little water to bind. Use as a replacement for short crust pastry in pies.

Add fresh Chopped Rosemary, Thyme, Sage and Parsley depending on the pie filling.

Shrimps in Brown Butter with Kale & Toasted Wholemeal Bread (4 portions)

150g brown shrimps, peeled

110g/4oz butter

Juice of ½ lemon

200g Kale ( finely shredded & blanched/re-freshed)

4 Slices of Wholemeal Bread

Sauteed Kidneys with Chipolata sausages ( 4 potions)

8 lambs kidneys

2 tablespoons oil

100ml gravy

20ml double cream

½ tsp paprika

salt and pepper

125 g button mushrooms

2 tablespoons butter

4 thin sausages or 8 chipolatas

chopped parsley ½ tsp

Steak & Kidney Casserole

1 kg topside of beef ( diced)

300 g diced ox kidney

225 g chopped onion

25 g chopped parsley

350 ml beef stock stock

50ml Red Wine

a few drops of Worcester sauce

seasoning

Turkey Schnitzel

4 x 100g turkey breasts

Seasoned flour

1 egg, beaten with 25ml milk

50g fresh breadcrumbs

50g oatmeal

4 to 6 tablespoons oil

Pizzaola Topping

100g chopped tomatoes

10g tomato paste

2 cloves of garlic

10 g sugar

10ml vinegar

5g basil

80g cheddar cheese

Turkey Satay

1 can coconut milk

50g crunchy peanut butter

50g onion, grated

1 tablespoon dark soy sauce

2 teaspoons brown sugar

1/2 teaspoon chilli flakes

5g fresh coriander

500g Turkey, cut into strips

Turkey Teriyaki

50ml Soy sauce

50ml White Vinegar

50ml White Wine

50g Sugar

10ml sesame oil

500g Turkey strips

Potato & Tuna Filo Tart

100g Cooked diced potatoes

200g drained tuna

3 eggs

100ml milk

25g margarine

3 sheets of filo pastry

Grilled Mackerel with Sauteed Kale and Mussels

500g Mackerel Fillets

200g Mussels (Fresh)

100g Kale

10ml vegetable oil

Salt & Pepper

Aromatic Mussels with Coconut & Noodles

200g Mussel Meat ( 50g per portion)

200g Egg Noodles

½ Red Pepper

½ Red Onion

½ green chilli

1 clove of garlic

15g fresh ginger

150ml coconut milk

5g cornflour

5g chopped coriander

Mustard Crusted Lambs Liver with Crispy Bacon

500g Sliced Lambs Liver

4 rashers of smoked streaky bacon

2 tbspn English Mustard

100g Fresh Breadcrumbs with salt & pepper

1Egg

Haddock & Cauliflower Bake

500g Haddock Fillets

100g Cauliflower

50g Cheddar Cheese

½ tspn English Mustard

35g Margarine

25g Plain Flour

150ml Milk

25g Fresh Breadcrumbs

Haddock in Oatmeal

500g Haddock Fillet

2 Eggs

50ml Milk

100g Fine Oatmeal

Oil for frying

Salt & Pepper

Cauliflower Soup

1 large leek

1 large onion

1 large potato

500g cauliflower

30 g butter

41 L vegetable stock

75ml milk with 5g Nutmeg

Spiced Lentil Soup

15g ginger

1 tsp cumin seeds

a pinch chilli flakes

1 onion , finely chopped

2 large carrots

150g red lentils

10g Tomato Paste

1l vegetable stock fresh, cube or concentrate

1 lime

15g chopped coriander leaves

Bean & Sage HotPot ( Chickpeas, Butter beans, Kidney Beans & Borlotti Beans)

500g mixed beans

2 tbsp oil

1 onion

3 garlic cloves

1 red pepper

1 tsp paprika

1 teaspoon ground cumin

1 teaspoon ground coriander

150g tinned chopped tomatoes

1 teaspoon mustard seeds

zest of one lemon

1/2l vegetable stock

200g Potatoes

Cherry Bread & Butter Pudding

4 Slices of White Bread

3 Eggs

100ml Milk

50g Butter

50g Cherry Jam

½ tsp vanilla essence

25g Sugar

Peach/Apricot Crumble with an Oat Topping

200g tinned drained peaches, sliced

1/2 teaspoon ground cinnamon

100g Plain Flour

50g Oats

50g brown sugar,

60g butter, cold

Stir Fried Tenderstem Broccoli with Chicken & Sesame

500g Chicken Leg Meat

200g Tenderstem Broccoli

1 Tbsp Soy sauce

1 tsp Cornflour

1 Tbsp Sesame Oil

1 Tbsp Sesame Seeds

Pepper to taste

Cheese & Potato Herby Bake

200g Cooked Potato

100g Cheddar Cheese

4 Eggs

150ml milk

2 Tbsp Chopped Herbs ( Parsley, Sage & Rosemary)

Salt & Pepper

Paella ( Spanish Risotto)

1 tbsp oil

1 onion

110g Sausage

1 tsp turmeric

300g long grain rice

1l chicken stock

200g frozen peas

300g small chicken dice

100g Prawns

with Creamed Cabbage and a Poached Egg

200g Corned Beef

4 Eggs

100g Cabbage

200g Potatoes

50ml Double Cream

1 Tbsp Chopped Herbs ( Parsley, Sage & Thyme)

Oil for frying

Salt & Pepper

Broccoli, Almond & Blue Cheese Flan.

200g Brocolli

4 Eggs

150g Plain Flour

70g Margarine

25g Flaked Almonds

50g Blue Cheese

150ml Milk

Pepper to taste

I hope these recipes and tips help those who deal with dementia on a daily basis. Similarly those who wish to follow a healthier lifestyle these recipes are a great introduction without huge costs.