Catering Handbook

Catering Handbook
CONTENTS
1

GENERAL ................................................................................................................................................................. 3

GALLEY AND STORE ROOMS .................................................................................................................................... 3

SAFETY RULES FOR CATERING ........................................................................................................................................................................... 3

GENERAL RULES FOR FOOD HYGIENE ...................................................................................................................... 6

PERSONAL HYGIENE ........................................................................................................................................................................................ 6
FOOD HYGIENE.............................................................................................................................................................................................. 6
STOCK ROTATION ........................................................................................................................................................................................... 7

FOOD SAFETY CONTROLS ........................................................................................................................................ 7

DELIVERY MONITORING................................................................................................................................................................................... 7
DELIVERY SPECIFICATIONS ................................................................................................................................................................................ 7
TEMPERATURE CONTROLS ................................................................................................................................................................................ 8
EQUIPMENT TEMPERATURE MONITORING. .......................................................................................................................................................... 9
COOKING/REHEATING MONITORING CHECK ........................................................................................................................................................ 9
CLEANING .................................................................................................................................................................................................... 9
GALLEY CLEANING SCHEDULE.......................................................................................................................................................................... 10
PEST CONTROLS........................................................................................................................................................................................... 11

HEALTHY EATING GUIDELINES ............................................................................................................................... 12

FAT FACTS .................................................................................................................................................................................................. 12
EAT LOTS OF FRUIT AND VEGETABLES ............................................................................................................................................................... 13
EAT MORE FISH........................................................................................................................................................................................... 13
BASE YOUR MEALS ON STARCHY FOODS ........................................................................................................................................................... 14
EAT LESS SUGAR .......................................................................................................................................................................................... 14
EAT LESS SALT ............................................................................................................................................................................................. 15
GET ACTIVE AND TRY TO BE A HEALTHY WEIGHT ................................................................................................................................................ 15
DRINK PLENTY OF WATER .............................................................................................................................................................................. 16
ALCOHOL ................................................................................................................................................................................................... 16
DONT SKIP BREAKFAST ................................................................................................................................................................................. 16

THE 10 HEALTHIEST FOODS ................................................................................................................................... 17

COOKING METHODS AND ADAPTION OF RECIPES ................................................................................................. 18

COOKING METHODS ..................................................................................................................................................................................... 18
RECIPES ..................................................................................................................................................................................................... 19
HEALTHY FULL ENGLISH BREAKFAST ................................................................................................................................................................. 19
HOMEMADE MUESLI .................................................................................................................................................................................... 19
CRUNCHY YOGURT BREAKFAST ........................................................................................................................................................................ 20
TOMATO AND ORANGE SOUP ......................................................................................................................................................................... 20
LENTIL SOUP ............................................................................................................................................................................................... 20
LAMB AND PEPPER KEBABS ............................................................................................................................................................................ 21
MINI PIZZAS ............................................................................................................................................................................................... 21
CHICKEN BURGERS ....................................................................................................................................................................................... 22
CHICKEN CURRY........................................................................................................................................................................................... 22
CHICKEN STIR-FRY........................................................................................................................................................................................ 22
WHITE SAUCE (BCHAMEL SAUCE) .................................................................................................................................................................. 24
SHEPHERD'S PIE........................................................................................................................................................................................... 24
BEEF CASSEROLE .......................................................................................................................................................................................... 25
SPAGHETTI BOLOGNESE ................................................................................................................................................................................. 25
SWEET AND SOUR PORK ................................................................................................................................................................................ 25
CAULIFLOWER CHEESE................................................................................................................................................................................... 26
HEALTHY BANOFFEE PIE ................................................................................................................................................................................ 26
MOLLY CAKE............................................................................................................................................................................................... 26
BANANA SPLIT............................................................................................................................................................................................. 27
BLACKBERRY FOOL ....................................................................................................................................................................................... 27

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Catering Handbook
1

General

Masters are required to make a weekly inspection of the accommodation, galley and store rooms and in
particular all food storage areas. The inspection should be noted in the vessels logbook, including the time
and date, and signed by the Master. Any issues found must be corrected.
The cleanliness of the vessel is under the Masters management. First impressions are important when any
visitor walks onboard, whether from the company, client, class, flag state or port control they will quickly
make a judgment on how the vessel is run. If the vessel does not appear to be clean and tidy that judgment
is likely to be negative.
The contents of this handbook is aimed at ensuring that the catering department are made aware of the
companys requirements and to give guidance in basic food hygiene and catering best practice.
In addition some guidance is given on the principles of healthy eating and some sample recipes illustrating
techniques that can be used to develop healthy cooking techniques.

Galley and Store Rooms

This section is designed to ensure compliance with the food safety best practice. The guidance should be
adapted to suit your particular vessel where necessary and should be followed at all times.

Safety Rules for Catering

Fat Fryers
Fat fryers can be extremely dangerous if not treated with respect and used
carefully. Always follow manufacturers instructions for use. Ensure the
thermostat is working and do not leave unattended whilst in use.
Oil levels should be maintained sufficient to keep the elements covered, but not so
high that there is a danger of the oil spilling over the top of the pan. Never fill
above recommended oil level. Never use a fryer in bad weather where there is a danger of the oil
overflowing, and always empty fryers when bad weather is forecast.
Keep fryer and frying area clean and free from grease. Keep the oil clean and in good condition, strain
regularly and change when required. Never strain or clean whilst the oil is hot. Always make sure fryer is
isolated before cleaning and ensure it is thoroughly dried afterwards.
Do not allow liquids to spill into the fryer. Ensure food is dry and lower in slowly, wet food causes the oil
to bubble up and it can come over the top of the fryer. It also degrades the oil and decreases its usable life.
Take extra care with food intended to be cooked from frozen as it can have a tendency to spit. Always
follow the manufacturers cooking instructions.
Always turn off after use.
Report any faults immediately.
The Fat Fryer and Fire
If a fire occurs, isolate the fryer, raise the alarm and only tackle the fire if
it is safe to do so and if you have a clear escape route in the event you are
unsuccessful. Never use water or foam on a fat fryer. Whenever possible
use a fire blanket. This should be located near the fryer. Protect hands
with corners of blanket and hold blanket in front of face and body.
Starting with front edge of fryer gradually lower blanket over the flames
until the fire is completely enveloped.

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Catering Handbook
Knives
Keep knives sharp, a blunt knife is more dangerous than a sharp knife (it slips when cutting).
Choose the correct knife and the proper size knife for the job.
Keep knife handles clean and dry.
Always use the correct cutting boards and cut away from your body.
A wet cloth or non slip net under the cutting board can be useful in preventing it moving.
Concentrates on the task in hand do not become distracted.
Do not hurry when using knives; take the time needed to complete the task correctly.
Ensure meat & poultry are properly defrosted before cutting.
Wipe knives by moving your cloth from the blunt edge to the sharp.
Carry knives with the point down.
Never try to catch a falling knife.
NEVER put knives into a sink of water; always wash them separately.
Always store knives in their proper places.
Make sure your knives are kept in good condition; never use knives with damaged blades or
handles.
Never try to repair damaged knives, if the blade or handle is broken, dispose of knife carefully.
Preventing Slips and Falls
Clean up any spillages immediately.
Make sure water is clean and hot; always use the recommended
detergent.
Always wear slip resistant shoes, (footwear should be made of materials
that protect you from hot liquids or fats).
Post a "WET FLOOR" sign when necessary, to alert others of the
slippery conditions.
When scrubbing the galley floors wherever possible have everyone
vacate the area until the operation is complete and the floor is dry. If this is not possible extra care
should be taken whilst the floor is wet and signs posted to alert others.
Where there is a possible transition from wet to dry floors ensure it is adequately signed and use
doormats where appropriate.
Keep areas clear, remove rubbish and do not allow build up. Do not allow obstructions to be left in
walkways, bins, vacuum cleaners, stores etc.
Avoid having trailing wires,
Prevention of Burns
Stoves
Assume that all objects on the stove (and the stove itself) are very hot.
Keep utensil handles away from hot plates they can get very hot and burn when picked up.
Do not let handles stick out beyond the edge of the stove.
Do not let unsupervised non-catering personnel into the galley whilst operational.
Baine Marie
Do not overfill
Tilt food containers away from you as you insert them into the well.
Avoid reaching across Baine Marie when serving food.
Turn off when not in use.
General
Ensure all equipment is cool before cleaning.

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Catering Handbook

Take care when opening doors on ovens, steamers, microwaves etc., let the heat & steam escape
away from you.
Take care when carrying hot pans, check your route, take your time and do not be distracted.
Ask for help if you need to move a heavy container full of hot liquid or food.
Never use a wet or damp cloth to lift a hot object. Ensure the cloth is in good condition and not
holed, frayed etc.
Direct steam away from you when removing the lid on a pot, water boiler, or pan by raising the far
edge of the lid first. Always use a dry oven cloth if the handle is not insulated.
Take care when cleaning urns or boilers that you do not catch the tap and release boiling water.
Always assume a sink of water is hot.
Cleaning agents can cause chemical burns. To avoid this potential problem always follow the
manufacturer's instructions for use and storage.

Using and Cleaning Electrical Equipment

Never operate any machinery without having been given proper instructions on
its use.
Always keep loose clothing away from any machine you are operating and keep
your fingers to yourself (the machine does not need them).
Never try to clean electrical equipment whilst the machine is switched on.
Always isolate machine for cleaning.
Do not allow cleaning water to get into the machines electrical equipment.
Beware of sharp blades and handle them correctly.
After cleaning do not use the machine until it is re-assembled and all the guards are fitted.
Always keep safety guards on equipment.
Unplug leads correctly by grasping the plug itself, and not the lead.
When disconnecting or operating electrical equipment make sure your hands are dry and that your
feet are not in contact with water.
Always follow manufacturers instructions for safe operation and cleaning.
Use a tamper when operating food processor or mincer.
Always use the delivery guard if using a mincing plate with holes larger than 6mm.
Never dismantle the mincer whilst it is still attached to the mixing machine.
When using attachments on a food mixer the beater should be removed and an empty bowl fitted in
the raised position to protect the operator from coming into contact with the rotating beater drive.
Never put your hands into moving machinery.
Report damaged or broken equipment immediately.

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Catering Handbook
3 GENERAL RULES FOR FOOD HYGIENE
Personal Hygiene
If you are handling food, stick to the rules!
Always wash your hands
- Before starting work
- Before touching food
- Between handling raw and cooked food
- After handling raw food or raw eggs
- After visiting the toilet
- After coughing, sneezing, touching your hair or face or using a handkerchief
- After cleaning or handling cleaning chemicals
- After handling refuse or bins
- After eating or drinking or smoking
Report any skin, nose, throat or bowel trouble at work.
Use blue waterproof dressing on cuts and sores and keep those dressings clean.
Keep yourself clean; wear clean protective clothing and change regularly to protect the food from
contamination.
Do not allow crew into the galley with working clothes whilst food is being prepared.
Do not smoke eat or drink in a galley and never cough or sneeze over food.
Use the correct equipment and the correct cutting board.
Do not let crew handle food directly, ensure they use utensils provided.
See that all utensils are kept clean.
Clean as you go in the Galley; if anything gets spilled, wipe it up immediately.
Use tongs, spoons etc. when handling food, rather than your fingers.

Food Hygiene

Do not prepare food to far in advance

Cover food, keep it clean, and serve it either cold (below 8C) or hot (above 63C).
If a temperature of above 63C cannot be achieved for hot food service it may be kept below that
temperature for no more than 2 hours after which it must be discarded.
If cooling cooked food prior to refrigerated storage it must be brought down to below 5C within a
maximum of 90 minutes and then refrigerated. It may be necessary to decant it into smaller
containers in order to achieve this.
Do not leave cooked food lying around at ambient temperatures for extended periods of time
Keep the preparation of raw and cooked food strictly separate.
If reheating food ensure it reaches a core temperature of 75C or 72C for at least 2 minutes
Clean as you go, keep all equipment and surfaces clean and sanitise between tasks. Where in use
follow the cleaning schedules.
Keep food covered
Follow all instructions and guidance supplied.
Ensure all surfaces and equipment that food may come into contact with is kept clean and
maintained in good condition.
Do not allow food waste and refuse to accumulate in the galley. Galley bins do not need to have a
lid (as this makes them prone to being touched by the food handler and is a source of
contamination) but they must be emptied frequently, kept clean and disinfected inside and out.
If maintenance is being carried out in the galley protect the food from contamination.
Under no circumstances should cleaning chemicals, materials or other potential sources of
contamination be stored in a dedicated food store or in close proximity to food.

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Catering Handbook
Stock Rotation
It is essential that all items of stock are rotated correctly upon receipt of new stores. Full use of best before
and use by dates should be made and should take precedence over other systems. Wherever possible stack
items so date markings are clearly visible.
In order to retain traceability and best before dates when decanting commodities into plastic containers, the
opened packet with lot numbers and use by dates intact should be placed into a plastic container with a
tight fitting lid for shelf storage. Ensure that the plastic containers are washed and dried regularly.

4 FOOD SAFETY CONTROLS

Delivery Monitoring
All incoming deliveries must be monitored to ensure they confirm to our requirements. Quantities and
weights should be checked against the invoice and any shortages noted. Best before and use by dates
should be checked for sufficient residual life to allow the food to be used within date. It should be noted
that Use By dates relate to food safety and Best Before dates relate to food quality. Food that has just
passed its Best Before date is not unfit to use where as food past its Use By date should be discarded.
Quality checks should include any observations relating to the cleanliness, protection from contamination
& segregation of foods in the delivery vehicle, packaging clean and intact and any damage to tins etc.

Delivery Specifications
MEAT: Meat shall be supplied frozen or chilled to below 8C. Boxes and packaging should protect the
meat from contamination. Weights and contents shall be as marked and/or as per delivery notes.
DAIRY: Dairy produce shall be of good quality. The packaging shall be free from damage and be such that
it protects the goods from external contamination.
CANNED: Boxes and packaging shall be such that they protect the goods from contamination. Badly
dented, rusted, blown or leaking cans shall not be accepted.
DRIED: The packaging shall be free from damage and be such that it protects the goods from
contamination. All dry goods must be dry and free from any signs of infestation.
FRUIT: Fruit with any signs of mould, rot, damage or infestation shall not be accepted. Boxes and
packaging shall be such that they protect the goods from external contamination and damage.
VEGETABLES: Fresh vegetables, salads and potatoes shall show no signs of mould, rot or infestation.
Boxes and packaging shall be such that they protect the goods from damage.
FISH: Fish is to be supplied hard frozen or at temperatures below 8C. Packaging shall protect the fish
from contamination. Weights and contents shall be as marked and/or as per delivery notes.
FROZEN VEGETABLES: To be supplied hard frozen. Boxes and packaging shall be such that they
protect the goods from external contamination.
ICE CREAM: To be supplied hard frozen. Boxes and packaging shall protect the ice cream from external
contamination and preserve the temperature as far as is reasonably practicable.
In the case of any major problems with deliveries contact the base office for assistance.

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Catering Handbook
Temperature Controls
Generally pathogenic bacteria - those that can cause food poisoning, need
to be in the food in high numbers before food poisoning can occur. They
therefore need to be able to multiply in or on the food for it to become
unsafe to eat. In order for them to do this they need certain conditions;
warmth, food, moisture and time. If we can eliminate one of more of
these conditions they will not multiply and the food will remain safe to
eat. One of the most popular and efficient of ways of preventing them
from multiplying is to keep them out of the temperature zone that they
need to multiply. This is between 8c and 63c, and they are most active
at body temperature which is 37c.
So if we can keep food hot, above 63 or cold, below 8 (known as the
Safety Zone) we can effectively prevent the bacteria that cause food
poisoning from ever becoming a problem.
Chilled food should preferably be kept below 5 at all times. This
includes; Meat (cooked, smoked, cured)
Prepared vegetables for salads, e.g. coleslaw
Fish (cooked, smoked, cured, shellfish)
Sandwiches containing any of the above
Cooked egg products e.g. quiche
Trifles, mousses, custards
Soft cheese
Pies, pasties, sausage rolls
Cream, cream cakes and low acid deserts
Allowance is made for transfer, as in when taking stores, and for reasonable normal handling and
preparation.
Chilled food may be on display at ambient temperature (such as for a buffet) for up to 4 hours in total but
after that time the food must be kept under continuous refrigeration or discarded.
Hot Food must be kept above 63C for service. If a temperature of above 63C cannot be achieved for hot
food service it may be kept below that temperature for no more than 2 hours after which it must be
discarded.
If reheating food ensure it reaches a core temperature of 75C or 72C for at least 2 minutes. High-risk
food should be cooked to an internal temperature above 75C or 72C for at least 2 minutes.
High risk food is defined as food which provides the most favourable conditions for the multiplication of
pathogenic bacteria and is intended for consumption without further cooking and includes: All cooked meats and poultry,
Soups, stocks and sauces,
Milk, cream, custards and dairy produce
Shellfish and other seafood
Cooked rice

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Catering Handbook
Equipment Temperature Monitoring.
Each refrigerator or freezer should be easily identifiable, either by a numbering system or by specific name
i.e. 'meat freezer', 'fish freezer' etc.
Target temperatures should be between 1 & 4C for refrigerators and -18C or below for freezers
Temperatures should be checked daily and it is preferred that temperatures are logged. This may be done
by the engineers for fixed equipment such as cold rooms and walk in freezers, or by the cook for smaller
equipment.
Where thermometers are used to monitor the temperature of refrigeration equipment they should be put
towards the top of the cabinet as this will be the warmest part.
Any deviation from the correct temperature should be closely monitored and if no improvement is seen
should be reported to the engineering department.

Cooking/Reheating Monitoring Check

Cooks must ensure that any high-risk food must be cooked to a centre temperature of
at least 75C.
High risk food is that food which, if not fully cooked, will pose a positive risk of food
poisoning and as such includes poultry, pork, sausages, burgers, sausage rolls, fish,
seafood, egg dishes, cooked rice and all reheated dishes such as pies, pasties, lasagne,
cottage pies etc.

Cleaning
Cleaning should be done thoroughly and methodically to ensure that no areas are missed and that the
standard of cleanliness ensures hygienic storage and working conditions. In most cases a formalised
system is not required, but where problems with the standard of cleanliness are found, a formalised system
can be a very good way to ensure improvement. The cleaning schedules given are generic examples and
may be adapted to suit your vessel.
Cleaning chemicals must be stored and used in accordance with manufactures instructions and hazardous
chemical procedures where appropriate. Before using any chemical make sure that you are familiar with
the appropriate COSHH Safety Data Sheets and correct method of use.
Always wear appropriate safety clothing. Do not start any work unless you are confident that you can do
so safely.
Care should be taken with the segregation, handling and disposal of any waste products. The vessels
garbage plan should be followed at all times. Special care should be taken when disposing of glass and
other sharp waste and designated containers used where supplied.
Floors, alleyways, passages and staircases must at all times be kept clear of obstructions and loose
equipment.

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Catering Handbook
Galley Cleaning Schedule
All cleaning chemicals must be used in accordance with manufacturers instructions at all times
ITEM
SCHEDULE
METHOD
ALL HAND & FOOD After
every After cleaning sanitise using sanitizer according to
CONTACT SURFACES service
instructions.
BENCHES
Between jobs
Remove loose food particles. Clean tops with detergent
and hot water and sanitise.
BENCHES

Daily

SHELVING

Daily

FLOORS

Daily

WALLS
WALLS, DOORS
PAINT WORK

&

Daily
Two weekly

DECKHEAD

Two weekly

EXTRACTION HOOD

Two weekly

OVENS
& RANGES
OVENS
& RANGES

Daily

FRYER

After use

FRYER

Weekly

PEELER

After use

FOOD MIXER

Daily

FOOD
MIXER
ATTACHMENTS
SINKS

After use

SINKS

Weekly

BAIN MARIE & HOT

CUPBOARD

As required

Two weekly

Daily

Remove loose food particles, Clean tops, legs, shelves

& under shelves with detergent and hot water &
sanitise.
Clean with detergent and hot water and sanitise.
Sweep, Scrub using hot water and detergent. Rinse and
dry with a mop. Move equipment where appropriate to
get better access. Ensure equipment is isolated and cool
before moving. Clean spillages immediately.
Spot clean using detergent and hot water.
Using detergent and hot water wash thoroughly. Move
equipment where appropriate to gain better access.
Ensure equipment is isolated and cool before moving.
Clean using detergent and hot water. Diffusers should
be removed if required and cleaned using detergent and
hot water, rinsed and dried.
Ensure equipment below is off and cool. Remove filters
and clean. Thoroughly clean all parts of the extraction
hood using detergent and hot water. Replace filters
when dry.
Ensure oven is isolated and cool. Spot clean using
oven cleaner.
Ensure oven is isolated and cool. Strip removable parts,
wash using hot soapy water and dry. Clean oven inside
and out using oven cleaner. Refit parts.
Ensure fryer is isolated and cool, strain oil. Clean using
detergent and hot water. Replace strained oil.
Ensure fryer is isolated and cool. Drain oil. Strip
removable parts, wash in hot soapy water. Clean fryer
using detergent and hot water. For heavy carbon build
up use oven cleaner according to instructions. Dry and
replace removable parts. Refill with fresh oil or replace
the strained oil if it is in good condition.
Ensure peeler is isolated. Observe manufacturers safety
precautions when cleaning this machine. Strip all
removable parts and wash in hot water and detergent.
Clean machine inside and out using detergent and hot
water. Dry removable parts and reassemble
Ensure food mixer is isolated. Clean thoroughly using
detergent and hot water.
Ensure food mixer is isolated. Strip attachments, wash
in detergent and hot water, drain and dry.
Wash sinks, taps and draining boards using detergent
and hot water according to instructions
Descale sink, taps and draining boards using descaler.
Observe safety precautions whilst using this product.
Wash sinks, taps, draining boards, legs, shelves and
underneath with detergent and hot water.
Allow to cool and isolate. Drain bain marie if
applicable. Clean inside and out with detergent and hot
water. Ensure drain tap is closed & refill if applicable.

Page 10 of 32

STANDARD
Clean & sanitised
Clean & sanitised,
food particles,
stains.
Clean & sanitised,
food particles,
stains.
Clean, sanitised
dust free.
No debris,
Clean and dry.

no
no
no
no
&

Clean and smear free.

Clean and smear free.

Clean, no grease or
dirty marks.
Clean, no grease and
no smears.

Clean, no burnt on
food debris.
Clean, no burnt on
food debris.
Clean,
no
food
particles in oil.
Clean. No coagulated
oil, oil clean and in
good condition.

Clean, no soil, stones

or food debris.

Clean, no food debris,

no grease.
Clean, no food debris.
Clean, no smears.
Clean. No smears, no
scale build up.

Clean,
no
food
particles or spillages.

Catering Handbook
Pest Controls
Constant cleanliness should keep the vessel free of vermin, but
infestation can easily be introduced during port visits, and once you
have an infestation it can be very difficult to deal with. It is essential
therefore that all stores are checked on arrival and refused if there are
any signs of infestation. Any signs of an infestation must be reported
immediately in order that the necessary steps to eradicate can be
taken.
All areas of the vessel should be regularly inspected and any signs of
vermin must be reported immediately in order that the necessary steps
to eradicate can be taken.
Primary pests are animals, birds or insects that can contaminate food
directly and their control is essential to prevent the spread of disease
and illness. They include: Rodents e.g. rats and mice
Birds, e.g. seagulls pigeons etc
Insects, e.g. flies, cockroaches, beetles, silverfish, ants, wasps,
bees and various stored product insects.
Infestation may lead to an increased risk to the health of the crew as pests often carry food poisoning
bacteria such as salmonellae that can easily be transferred to food and food contact surfaces on their fur,
hair, feet mouth, urine and faeces.
The most effective method to reduce the risk of pest infestations in conjunction with inspecting oncoming
stores is good maintenance and housekeeping. In particular is essential to ensure that; Food areas, storerooms and waste areas are kept clean and tidy at all times.
The vessels garbage plan should be strictly followed and galley waste bins emptied and disinfected
frequently.
Food debris should not be allowed to accumulate in food rooms.
Food should be covered at all times where possible.
All spillages should be cleaned up immediately.
Food should be stored off the deck and away from bulkheads and deckheads where possible to
assist in airflow, cleaning and inspection.
Stores should be stored and rotated correctly and kept in pest proof containers where applicable.
Equipment is moved and cleaned behind and underneath where applicable.
Damaged or rotting food stocks are promptly removed.
Scuppers and floors are kept clean, including in corners and under units.
Galley areas and equipment should be maintained in good and cleanable condition.
Should any signs of infestation be seen or suspected the Master should inform the office at the earliest
opportunity for assistance.

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Catering Handbook
5

Healthy Eating Guidelines

We all understand the benefits of healthy eating in

this modern and stressful world, so it is important
that the company helps our employees to understand
the benefits of a healthy lifestyle and that we give
them the means and knowledge to achieve this.
This section is intended to help you to understand the
effects of certain foodstuffs on your health and to
give you some simple tips on how to achieve a
healthier lifestyle. We have also given some
examples of how easy it can be to modify cooking
styles and recipes to make the good much healthier
without compromising taste or incurring a lot of
additional effort.

Fat Facts
Most people know that we should be cutting down on the fat we eat, but it is even more important to try to
replace the saturated fats that we do eat with unsaturated fats.
It is important to understand that we need to have some fat in our diet because fat helps the body absorb
some vitamins. It's also a good source of energy and the essential fatty acids that the body can't make itself.
Saturated Fats
Saturated fats are generally the fats that go hard at room temperature. They are fats
from animals such as the white fat on a steak or under the skin of poultry. Having too
much saturated fat can increase the amount of cholesterol in the blood, which increases
the chance of developing heart disease.
Trans Fats (Trans Fatty Acids)
Trans fats have a similar effect on blood cholesterol as saturated fats they raise the type of cholesterol in
the blood that increases the risk of heart disease and reduces the level of good cholesterol that can reduce
the chance of heart disease. Some evidence suggests that the effects of these Trans fats may be worse than
saturated fats. From a health standpoint, doctors describe Trans fats as a heart attack in a box.
Trans fats are formed when liquid vegetable oils are turned into solid fats through the process of
hydrogenation. Some of you may have heard of the term hydrogenated fats. Ironically, its the
processing of pure vegetable oils a good source of heart-friendly unsaturated fats that creates harmful
Trans fats! During manufacturing, these liquid oils have hydrogen bubbled through them to improve their
texture, flavour and shelf life. The resulting product is a more solid fat, called hydrogenated fat or
hydrogenated vegetable oil, which goes on to be used as an ingredient in many processed foods.
Unsaturated Fats
As a rule of thumb, unsaturated fats are the fats that stay a liquid at room temperature such as, olive oil or
vegetable oils. Unsaturated fats can be a healthier choice. These types of fats can actually reduce
cholesterol levels and provide us with the essential fatty acids that the body needs. They include the
unsaturated fats found in oily fish like mackerel, pilchards or sardines which may help prevent heart
disease.
Cutting Down On Saturated Fats
Here are some practical suggestions to help you cut down on fat, especially saturated fat:
Choose lean cuts of meat and trim off any visible fat.
Grill, bake, poach, steam or roast rather than frying, so you don't need to add any extra fat.
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When roasting use a rack so the fats drain from the meat and then separate from the juices before
using the juices for sauce or gravy. This will be easier if they are allowed to cool as the animal fat
will harden.
If you do choose something high in fat such as a meat pie, pick something low fat to go with it to
make the meal lower in fat for example you could have a baked potato instead of chips.
When you're choosing a ready meal or buying another food product, compare the labels so you can
pick those with less total fat or less saturated fat.
Put some extra vegetables, beans or lentils in your casseroles and stews to bulk them up, and a bit
less meat.
Measure oil for cooking with tablespoons rather than pouring it straight from a container. You can
then decrease the amount of spoonfuls you use over time.
Have pies with only one crust rather than two just a lid with no base because pastry is very high
in fat!
When you're making sandwiches, try not using any butter or margarine if the filling is moist
enough. When you do use fat spread, go for a reduced-fat variety and choose one that is soft
straight from the fridge so it's easier to spread thinly.
Choose lower fat versions of dairy foods whenever you can. This means semi-skimmed or
skimmed milk reduced fat yoghurt, lower fat cheeses or very strong tasting cheese so you don't
need to use as much.
Instead of cream or soured cream try using yoghurt or fromage frais in recipes.

Eat Lots of Fruit and Vegetables

Most people know we should be eating more fruit and vegetables. But most of us still are not eating
enough. Try to eat at least 5 portions of a variety of fruit and vegetables every day. It might be easier than
you think.
You could try adding up your portions during the day.
For example, you could have:
a glass of juice and a sliced banana with your cereal at breakfast
a side salad at lunch
a pear as an afternoon snack
a portion of peas and other vegetables with your evening meal
You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food,
not as portions of fruit and veg.

Eat More Fish

Most of us should be eating more fish, including a portion of oily fish each week. It's an excellent source
of protein and contains many vitamins and minerals. Aim for at least two portions of fish a week,
including a portion of oily fish. You can choose from fresh, frozen or canned but remember that canned
and smoked fish can be high in salt.
What are oily fish?
Some fish are called oily fish because they are rich in certain types of fats, called omega
3 fatty acids, which can help keep your heart healthy. They include salmon, mackerel,
trout, herring, fresh tuna, sardines, pilchards and eel amongst others.
How much oily fish?
Although most of us should be eating more oily fish, pregnant women should have a
maximum of 2 portions of oily fish a week (a portion is about 140g) and 4 is the
recommended maximum number of portions for other adults.

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Examples of white or non-oily fish
Cod, haddock, plaice, coaly, tinned tuna, skate, hake, shark, swordfish and marlin.
Anyone who regularly eats a lot of fish should try and choose as wide a variety as possible.

Base Your Meals on Starchy Foods

Starchy foods such as bread, cereals, rice, pasta and potatoes are a really
important part of a healthy diet. Try to choose wholegrain varieties of
starchy foods whenever you can.
Starchy foods should make up about a third of the food we eat. They are a
good source of energy and the main source of a range of nutrients in our
diet. As well as starch, these foods contain fibre, calcium, iron and B
vitamins.
Most of us should eat more starchy foods try to include at least one starchy food with each of your main
meals. So you could start the day with a wholegrain breakfast cereal, have a sandwich for lunch, and
potatoes, pasta or rice with your evening meal.
Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of
fat. You just need to watch the fats you add when cooking and serving these foods, because this is what
increases the calorie content.

Eat Less Sugar

Most people are eating too much sugar. We should all be trying to eat fewer foods containing added sugar,
such as sweets, cakes and biscuits, and drinking fewer sugary soft and fizzy drinks.
Having sugary foods and drinks too often can cause tooth decay, especially if you have them between
meals. Many foods that contain added sugar can also be high in calories so cutting down could help you
control your weight.
How do you know if a food is high in added sugar?
Take a look at the label. The ingredients list always starts with the biggest
ingredient first.
But watch out for other words used to describe added sugar, such as sucrose,
glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and
honey. If you see one of these near the top of the list, you know the food is likely
to be high in added sugars.
Another way to get an idea of how much sugar is in a food is to have a look for the 'Carbohydrates (of
which sugars)' figure on the label. But this figure can't tell you how much is from added sugars, which is
the type we should try to cut down on.
10g sugars or more per 100g is A LOT of sugar
2g sugars or less per 100g is A LITTLE sugar
If the amount of sugar is between 2g and 10g per 100g, it is considered a moderate amount.
Sometimes you will only see a figure for total 'Carbohydrates', not for 'Carbohydrates (of which are
sugars)', which means the figure also includes the carbohydrate from starchy foods.

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Eat Less Salt
Try to eat less salt no more than 6g a day
Lots of people think they don't eat much salt, especially if they don't add it to their food. But don't be so
sure!
For example, every day in the UK, 85% of men and 69% of women eat too much salt. Adults and children
over 11 should have no more than 6g salt a day. Younger children should have even less.
Three-quarters (75%) of the salt we eat comes from processed food, such as some breakfast cereals, soups,
sauces, bread, biscuits and ready meals. So you could easily be eating too much salt without realising it.
Eating too much salt can raise your blood pressure. And people with high blood pressure are three times
more likely to develop heart disease or have a stroke than people with normal blood pressure.
How do I know if a food is high in salt?
Salt is often listed as sodium on food labels. Salt = sodium x 2.5.
Use the following as a guide to what is a lot and what is a little salt (or sodium) per 100g food.
This is A LOT of salt;-

1.25g salt or more per 100g

0.5g sodium or more per 100g

This is A LITTLE salt;-

0.25g salt or less per 100g

0.1g sodium or less per 100g

Try to choose foods that are low in salt below 0.25g per 100g.

Get Active and Try to Be a Healthy Weight

It's not a good idea to be either underweight or overweight. Being overweight can lead to health conditions
such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health.
If youre worried about your weight, ask your GP or a dietician for advice. But if you think you just need to
lose a little weight, the main things to remember are:
only eat as much food as you need
make healthy choices its a good idea to choose low-fat and low-sugar varieties, eat plenty of fruit
and vegetables and wholegrain
get more active
Its also important to eat a variety of types of food so you get all the nutrients your body needs. Physical
activity is a good way of using up extra calories, and helps control our weight. But this doesnt mean you
need to join a gym.
Just try to get active every day and build up the amount you do. For example, you could try to fit in as
much walking as you can into your daily routine. Try to walk at a good pace.
Whenever we eat more than our body needs, we put on weight. This is because we store any energy we
don't use up usually as fat. Even small amounts of extra energy each day can lead to weight gain.
But crash diets aren't good for your health and they don't work in the longer term. The way to reach a
healthy weight and stay there is to change your lifestyle gradually. Aim to lose about 0.5 to 1kg (about
1 to 2lbs) a week, until you reach a healthy weight for your height.

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Body Mass Index

Drink Plenty of Water

We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting
dehydrated.
When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft
and fizzy drinks that are high in added sugar.

Alcohol
There is nothing wrong with the occasional drink. But drinking too much can cause
problems. Alcohol is also high in calories, so cutting down could help control your weight.
Women can drink up to 2 to 3 units of alcohol a day and men up to 3 to 4 units a day, without
significant risk to their health.
A unit is half a pint of standard strength (3 to 5% ABV) beer, lager or cider, or a pub measure of spirit. A
glass of wine is about 2 units.
For good health, it's a good idea to spread your drinking throughout the week and avoid binge drinking.
Drinking heavily over a long period of time can damage the liver.

Dont Skip Breakfast

Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals
we need for good health.
Some people skip breakfast because they think it will help them lose weight. But missing meals doesn't
help us lose weight and it isn't good for us, because we can miss out on essential nutrients.
Research shows that eating breakfast can actually help people control their weight. This is probably
because when we don't have breakfast we're more likely to get hungry before lunch and snack on foods that
are high in fat and sugar, such as biscuits, doughnuts or pastries.
So why not go for a bowl of wholegrain cereal with some sliced banana and a glass of fruit juice for a
healthy start to the day, or some toast with marmite?
If you cannot live without your fry up on a Sunday, then simply grill your sausages and bacon and have
poached or scrambled egg instead. Simply take the fry out of fry up!
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6

THE 10 HEALTHIEST FOODS

(1) Fish Eating fatty fish, especially salmon, at least three times a week is one of
the healthiest things you can do Omega 3 Fish Oil reduces your risk of heart disease,
inflammation and much more, plus it improves your nerves, eyes and brainpower.

(2) Vegetables Five or more servings a day of vegetables with high nutritional
values can give you the fibre, vitamins A and C, calcium, iron, magnesium and
antioxidants that help prevent heart disease, cancer and other degenerative diseases.

(3) Fruit - Two to four daily servings of fresh or frozen fruit are recommended.
Blueberries, raspberries, oranges, red grapes, plums, apricots and papaya are some of the best
on the Fruit List. Theyre rich in fibre, vitamins, minerals, carotenoids and flavonoids.
(4) Whole Grains Brown rice, oatmeal, sprouted breads, and other whole
grains are great sources of fibre, vitamins B and E, protein, minerals and essential fatty acids.
High Fibre Foods help prevent colon cancer, high cholesterol and constipation.
(5) Garlic and Onions

Garlic is a powerful natural antibiotic that

can boost immunity, protect against bacteria, parasites and viruses and help prevent
heart disease, stroke and cancer. Onions are antibiotic, anti-inflammatory and
antiviral and have been shown to help improve LDL / HDL cholesterol balance and
fight off bronchitis, asthma, hay fever and infection.

(6) Yogurt - Plain, unsweetened, low-fat yogurt and other cultured dairy are
excellent sources of complete protein, calcium and lactobacillus. They help protect against
osteoporosis, cavities, high blood pressure, high cholesterol and intestinal disorders.
Yogurts beneficial bacteria also makes it a natural antibiotic and anticancer agent.
(7) Poultry Skinless chicken and turkey are valuable sources of complete
protein and B vitamins. Chicken soup really is good for colds and flu. Its high cysteine
content helps break down mucus. Turkey is leaner, low in calories and high in selenium,
which strengthens the immune system. White meat is easier to digest than fattier dark
meat.
(8) Beans Lentils, peas and other beans are good sources of fibre and B vitamins.
Combined with whole grains, especially rice, they become an excellent source of complete
protein. Beans have also been found to help lower cholesterol, regulate blood sugar and reduce
cancer rates.
(9) Nuts Raw nuts are rich in protein, vitamins B and E, minerals and essential
fatty acids. Theyve been found to have both anti-cancer and anti-heart disease properties.
Almonds, for example, help lower cholesterol.
(10) Water

Surprised? Water is a very essential nutrient in your diet. Its

needed for digestion, assimilation, metabolism, elimination, weight control and more. And
unlike coffee, colas and alcohol, eight glasses of pure water a day have no calories or
negative side effects.
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7

Cooking Methods and Adaption of Recipes

A lot of people do not use healthy methods and recipes because they think that they will be difficult but, in
fact, there are plenty of simple and easy methods and recipes that you can use. Here are some examples.

Cooking Methods
Here are some healthy cooking basics that will help you to make subtle changes to the way you prepare and
cook food that will make the end results much healthier and just as tasty. Just using some of these
suggestions can make a big difference.
Grilling
Grill rather than fry fatty foods. You should remember to always place food on a wire rack when using a
grill so that the fat has somewhere to go away from the food. Its also worth denying the temptation to grill
everything on high for speeds sake. Its fine for your bacon and burgers, but can dry out the likes of pork
chops losing those wonderfully flavoursome juices.
Dry Frying
Anything that will release non-fatty fluids such as mushrooms and tomatoes are great simply dry fried or
baked. Top tip, add a tablespoon of water to get them going.
Steaming
The power of steam is amazing. Its quick, clean and produces fabulous flavours; its also not just for
vegetables try steaming chicken, fish or prawns.
Fats & Oils
Use a sprayer for cooking oil rather than having the food swimming in oil. They are not always suitable for
everything but youll be surprised at how good they are for many things.
Swap butter for a low calorie margarine, or if the butter provides an integral part of the flavour try using
half-and-half, or reducing the amount used. Low calorie margarine can be used when making sponge cake
and it is difficult to notice any difference in taste!
Dairy
Cheese
Whether being used in sandwiches, sauces or sprinkling on top of pasta bakes and jacket potatoes always
use mature cheese, never mild, as you will use less. Also try using different types of cheese. For example
mozzarella is great melted instead of cheddar and feta is good in salads.
Sauces
Swap creamy sauces for vegetable based sauces and stock. You could also try adding milk to stock for
example if youre doing a chicken pie and thicken it with corn flour, this way you get a cream sauce
without all the butter that goes into bchamel sauce. Corn flour is good for thickening all sorts of sauces,
soups, stews etc, and is much healthier than a bchamel.
Dont forget the power of herbs, spices, sweet chilli, soy and Worcester sauce to add flavour to your
cooking for very few calories.
Increasing Fibre
Use more wholemeal flour; you can incorporate some into breads and pastries. You dont need to replace
all the white flour, just use a proportion of wholemeal. Use whole grain pasta and cereals where available.
Serve potatoes in their jackets, jacket wedges are very popular. Shredded or grated raw vegetables can be
added to salads or served as a side salad

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Recipes
Here are some alternative recipes that illustrate how you can incorporate the healthier cooking methods and
ingredients discussed into tasty and wholesome meals. You can adapt these techniques to your favourite
recipes as you wish.

Healthy Full English Breakfast

Serves 4
This is a very tasty and nourishing version of the traditional Full English breakfast and not a frying pan in
sight. You can substitute the muffins for any whole grain or wholemeal bread product.
Ingredients:
4 medium eggs
2 large tomatoes
small bunch of fresh chives
2 large flat mushrooms

4 tbsp. Vegetable stock

8 rashers lean rindless bacon
2 wholemeal muffins
salt and pepper

Method
1. Cut the muffins in half and lightly toast them on the open side for 1-2 minutes
2. Grill the bacon for 2-3 minutes on both sides and keep warm
3. Poach 4 eggs in an egg poaching pan until set
4. Slice the tomatoes into 8 pieces and place on foil under the grill and cook for 2-3 minutes
5. Thickly slice the peeled mushrooms and place in a saucepan with the vegetable stock
6. Simmer for 5 minutes and keep warm
7. Place the tomato and mushroom slices on the toasted muffin and top each with 2 rashers of bacon
8. Place a poached egg on top, garnish with the chives and season lightly with salt and pepper

Homemade Muesli
Serves 12
Try making a batch of this tasty muesli that will last for several days. You can vary the fruits, seeds and
nuts to create your favorite combination.
Ingredients
350g Oatmeal
50g sunflower seeds
50g pumpkin seeds
200g Roasted Mixed Nuts, roughly
chopped
To soak
Yogurt or milk

200g semi-dried figs, cut into quarters

75g dried cranberries
100g dried apple rings or halves, roughly
chopped

Method
1. Preheat the oven to 190C, gas mark 5. Spread the jumbo oats in a large roasting tin and bake in the
oven for 15-20 minutes, or until golden brown. Tip into a large bowl and leave to cool completely.
2. Mix together the remaining ingredients and toss with the oats. To serve, soak a portion of muesli in
a little yogurt or milk, overnight in the fridge, ready for breakfast the following morning. Soaking
the muesli softens the oats and gives it a lovely creamy texture.
3. You can create a different breakfast every day of the week, by soaking the muesli in yogurt, milk,
low-fat or fromage frais. Add diced fresh fruits, such as pineapple, grapes, grapefruit, strawberries
or peaches, or sprinkle with extra dried fruits, such as prunes, sultanas, apricots and cherries.
On a cold morning, create a porridge alternative, by heating milk and muesli together until thick and
steaming. Finish with a drizzle of honey before serving
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Crunchy Yogurt Breakfast
Use ripe soft fruit in season, or fruit from the freezer, thawed, for this breakfast.
Ingredients
Yogurt
Muesli
Apricots, peaches, nectarine or other soft fruits, stoned and sliced
Ground cinnamon
Method
Simply take some yogurt and top with your muesli and choice of fruit and lightly dist with the cinnamon
for a healthy and very tasty breakfast.

Tomato and Orange Soup

Serves 6
This gives a slight twist to one of the most popular soups using the potatoes as the thickening agent. Quick
and easy to prepare, and great for a light lunch.
Ingredients:
8oz. (225g) potatoes, diced
1 large onion, chopped
1 lb. (450g) tomatoes, blanched, peeled
and quartered (canned tomatoes are OK)
1 pint (600ml) chicken stock

half a teaspoon of chopped oregano

pinch of salt
freshly ground black pepper
orange slices, quartered
toasted wholemeal bread

grated rind and juice of 1 orange

Method
1. Place the onion, potatoes and tomatoes in a saucepan
2. Add the orange rind and juice, stock herbs and salt and pepper
3. Bring to the boil ,then cover and simmer gently for 30 minutes
4. Liquidise the soup then sieve it to remove the seeds
5. Return to the pan, reheat, adding a little more stock if necessary
6. Pour into warmed bowls, garnish with orange and serve with wholemeal toast

Lentil soup
Serves 4
This soup is a meal in itself served with a fresh wholemeal roll. Any root vegetables can be used, and you
can vary the seasoning to add a bit of spice. Cumin and a pinch of paprika or cayenne can work
particularly well in this soup.
Ingredients:
1 pint (600ml) fatless vegetable stock
1 oz. (25g) lentils pre soaked
4 oz. (100g) turnip, peeled and finely
chopped
4 oz (100g) carrots, finely chopped

2 oz. (50g) parsnips, peeled and finely

chopped
2 oz. (50g) leeks, finely chopped
salt and freshly ground black pepper

Method
1. Place the stock in a saucepan, add the vegetables and lentils and bring to the boil
2. Season to taste, cover and simmer gently for twenty to twenty five minutes
3. Serve with a warm wholemeal roll and low-fat spread
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Lamb and Pepper Kebabs
Serves 4
An average kebab is likely to be laden with calories, fat and salt - all bad news for your heart health. So
why follow this equally tasty but healthy recipe for Lamb and Pepper Kebabs. You can also use lean beef
or pork in place of lamb and use chopped fresh mint in place of rosemary.
Ingredients
2 teaspoons olive oil
Juice of 1 lemon
1 tablespoon chopped fresh rosemary
Freshly ground black pepper, to taste

350g (12oz) lean boneless leg of lamb,

cut into 2.5cm (1in) cubes
1 red and 1 yellow pepper, each seeded
and cut into 8-12 pieces
16 button mushrooms

Method
1. In a non-metallic bowl, combine the oil, lemon juice, chopped rosemary and black pepper. Add the
lamb, turn to coat all over, then cover and refrigerate for at least 2 hours.
2. Preheat grill to high. Thread the lamb, peppers and mushrooms alternately onto 4 metal skewers,
dividing evenly. Reserve marinade.
3. Grill the kebabs for 12-18 minutes, or until lamb is cooked and tender, turning occasionally and
basting with marinade throughout cooking. Serve with fresh tomato or chilli salsa, baked potatoes
and a mixed leaf salad.

Mini Pizzas
Serves 4
Quick and easy mini pizzas that won't break the calorie bank. The Kidney beans help bulk out the
topping and add useful fibre and protein without the fat. Other toppings can be used but watch the fat, salt
and sugar content.
Ingredients:
1 onion, chopped
3 oz. (75g) cooked kidney beans, roughly
chopped
3 tomatoes, skinned (canned tomatoes can
be used)
6 green olives, pitted
1oz. (40g) Edam cheese, grated
1 tblsp. olive oil

2 tsp. dried mixed herbs

1 tsp. dried oregano
ground black pepper
pinch of garlic salt
4 mini pizza bases, or you could use 2
soft wholemeal rolls, halved

Method
1. Fry the onion in the olive oil and add the herbs and garlic salt
2. Mix in the tomatoes, olives and beans then cook for about 10 minutes
3. Toast the outside of the rolls, top evenly with the mixture and season with salt and pepper
4. Place on a baking tray, sprinkle with the grated cheese and cook under the grill until golden and
bubbling.

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Chicken Burgers
Serves 4
Burgers made healthy! Chicken (or Turkey) is a great substitute for red meats, and is generally a much
healthier option. This version uses cooked chicken and cottage cheese.
Ingredients:
8oz. (225g) cooked chicken, minced
10oz. (275g) cottage cheese, sieved
2 oz. (50g) onion, grated

1 tsp. mixed herbs

Salt and freshly ground black pepper

Method
1. Mix the chicken with the onion then add salt and pepper to taste
2. Mix in the cottage cheese and mixed herbs then shape into 4 burger rounds
3. Cool in a refrigerator for 1-2 hours before cooking under a hot grill for about 5 minutes on each
side
4. When the burgers are a golden colour serve with a fresh salad

Chicken Curry
Serves 4
Always a favourite, this curry is full of flavour and is very low in fat. Pre soak the rice before cooking to
remove some of the starch, wild rice or brown rice are healthier options than the traditional long grain
varieties.
Ingredients:
12 oz. boneless skinned chicken breast,
can be diced or left whole as you prefer.
4 oz. (100g) cooking apple, chopped
4 oz. (100g) cauliflower, chopped
oz. (5og) onion (chopped)

1 pints (900ml) chicken stock

4 tsp. tomato puree
4 tsp. Lemon juice
curry powder and seasonings to taste

Method
1. Place the vegetables, apple, curry powder, chicken stock, lemon juice and tomato puree in a thick
bottomed pan
2. Simmer for about 10 minutes before adding the chicken breast
3. Continue simmering for 30-40 minutes or until chicken breast is tender
4. Thicken with a little corn flour or arrowroot to taste
5. Serve on a bed of rice

Chicken Stir-Fry
Serves 4
A delicious, low fat Oriental stir-fry. You can adjust the ingredients and seasonings to make this dish your
own, just keep away from adding fatty ingredients.
Ingredients:
1lb (400g) boneless chicken breast, sliced
into bite-sized pieces
2 red pepper, de-seeded and sliced
12 spring onions, sliced
4 tbsp tomato ketchup
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5 tbsp. soy sauce

6-8 tbsps. cider vinegar
2 clove of garlic, peeled and chopped

Catering Handbook
Method
1. 'Dry-fry' the garlic and the white parts of the onions using a light spray of olive oil, for about 2
minutes
2. Add the chicken breast and stir -fry for another 3 minutes
3. Add the red pepper and continue to stir-fry until the chicken is cooked
4. Mix together the ketchup, soy sauce and vinegar before adding to the chicken stir-fry
5. Stir well adding the green part of the onion before serving

Crunchy Fish and Mushroom Bake

Serves 4
This recipe can be used for any firm fleshed white fish
Ingredients:
1 lb. (450g) cod fillets or other fish to
your choice
4 oz. (100g) mushrooms, thinly sliced
juice of one lemon
pinch of mixed dried herbs

half an onion, finely chopped

salt and pepper
2 slices toasted wholemeal bread

Method
1. Divide the fish into four portions and place in a shallow casserole
2. Cover the fish with the onions and mushrooms then pour in the lemon juice
3. Sprinkle the herbs over the dish and season with salt and pepper
4. Cover with foil and bake in a pre-heated oven 350F, Gas Mark 4, 180C for 30 minutes
5. Remove the foil then sprinkle the toasted bread over the dish. A little grated cheese can be added is
you wish.
6. Cook for a further 10 minutes uncovered until the top is golden and crunchy.

Turkey and Mushroom Creole

Serves 4
Ingredients
1 tbsp olive oil
1 onion, finely chopped
2 cloves of garlic, crushed
1 red pepper deseeded and chopped
2 sticks of celery, chopped
400 g canned tomatoes
1 tsp chilli powder

Large pinch cayenne pepper

1 tsp paprika
1 tsp coriander
tsp dried thyme
125 g button mushrooms
450 g turkey, cut into strips

Method
1. Heat the oil in a large pan then add the onion, garlic, red pepper and celery and cook gently for 10
minutes or until soft.
2. Stir in the tomatoes, herbs and spices. Cook for 2 to 3 minutes to release the flavours.
3. Stir in the turkey strips and mushrooms, then cover the pan and cook gently stirring occasionally
until the turkey is cooked and tender.
4. Serve on a bed of rice, brown rice is best if you have it.

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White Sauce (Bchamel Sauce)
Serves 4
A healthier version of the basic white sauce that can be easily adapted with the inclusion of parsley, cheese,
mushrooms, onions or any other flavouring or ingredient.
Ingredients:
1 Pint (600ml) skimmed milk
2oz. (60g) plain flour

2oz. (60g) low fat spread

salt and freshly milled ground black pepper

Method
1. Place the milk, low fat spread and flour into a saucepan
2. Warm the saucepan over a moderate heat, whisking the ingredients all the time
3. Bring to the boil, reduce the heat and simmer very gently for 2-3 minutes, stirring occasionally
4. Season with salt and pepper
5. For cheese sauce add 4oz. (100g) finely grated low fat cheese and half a teaspoon of French
mustard at the end of simmering the white sauce
6. For mushroom sauce 'dry-fry' 8oz. (200g) sliced and chopped mushrooms until they are soft then
add, together with 2 tsps. lemon juice, to the white sauce at the end of cooking time
7. For onion sauce 'dry-fry' the onions until soft adding a little water if the pan starts to stick, then add
to the basic white sauce and stir
8. To make parsley sauce add 3 tbsps of finely chopped parsley and 2 tbsps of lemon juice to the basic
white sauce at the end of cooking time

Shepherd's Pie
Serves 4
Simple and popular, this healthy version of an old favourite shows how a slight change in cooking methods
can make all the difference without affecting the taste or look of the food.
Ingredients:
1 lb. (400g) lean mince
1 onion, chopped
2 tsp. olive oil
half a pint (300ml) beef stock
1 oz. (50g) cornflour

For the Topping

1 lb. (400g) boiled potatoes, mashed
2 fl. oz. (40ml) skimmed milk
three quarter ounce (20g) low fat spread

Method
1. Pre-heat the oven to 400F, Gas Mark 6, 200C
2. Fry the onion using as little olive oil as possible
3. Add the mince and fry until it browns or seals
4. Drain off any fat, add the stock then cook over a low heat for about 30 minutes stirring
occasionally. Skim off any fat that rises to the top of the pan.
5. Season to taste, mix together the cornflour and cold water then blend into the mince
6. Simmer until it thickens then put into an ovenproof casserole
7. Mix the skimmed milk and low fat spread into the potatoes
8. Spread on top of the mince and draw a fork across the top
9. Place back in the oven and bake until a golden brown, about 20 minutes

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Beef Casserole
Serves 4
Casseroles are a very useful method of cooking warming hearty meals. The ingredients can be infinitely
varied but bear in mind the guidelines regarding fat, sugar, salt etc.
Ingredients:
1 lb. lean braising steak, cut into strips
4 carrots, sliced
2 leeks, sliced
12 oz. (300g) Swede

4 oz. pearl barley

One and a half pints (900ml) beef stock
pinch of salt

Method
1. Pre-heat the oven to 325F, Gas Mark 3, 170C
2. Place all the ingredients in a saucepan and bring to the boil
3. Skim off the excess fat from the top, then stir and put in a casserole
4. Cover and cook in the oven for around two hours
5. Serve with a jacket potato and fresh vegetables of your choice.

Spaghetti Bolognese
Serves 4
Healthy version of this Italian classic.
Ingredients:
1lb (400g) lean minced beef
4 oz. (100g) chopped onion
2 x can chopped tomatoes
1 clove of garlic
4 tbsp. Tomato puree

8oz. (200g) whole-wheat Spaghetti

salt and freshly ground black pepper
pinch of dried basil
pinch of dried oregano
strong cheese, grated or Parmesan

Method
1. Seal the mince in a non-stick pan and drain off excess fat
2. Add the garlic and the onion then continue cooking until soft
3. Add the tomatoes and their juice, tomato puree, herbs and seasoning to the pan
4. Bring to the boil, cover and simmer for 20-25 minutes.
5. Place the spaghetti in lightly salted boiling water and cook until it softens
6. Thicken the sauce to taste if required using cornflour
7. Place the spaghetti on a hot serving dish and pour the meat sauce over it
8. Sprinkle t cheese over the sauce and serve

Sweet and Sour Pork

Serves 4
Healthy version of this Oriental favourite. Chicken can also be prepared in the same way.
Ingredients:
1lb (400g) lean pork
1 onion, thickly sliced
4 slices fresh pineapple, or tinned
pineapple in natural juices
2 green peppers, deseeded and thickly
sliced
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4 tbsp. tomato ketchup

4 tbsp. pineapple juice
4 tbsp. Soy sauce
4-6 tsp. cider vinegar
1 tsp. Cornflour

Catering Handbook
Method
1. Trim the fat off the meat and cut the pork into bite sized pieces
2. Dry-fry the pork, pepper and onion for 5-6 minutes then add the pineapple and warm through
3. Whisk together all the other ingredients and add to the pan
4. Bring to the boil and simmer for 3-4 minutes
5. Serve with a baked potato or brown rice

Cauliflower Cheese
Serves 4
Low calorie version of an old favourite. Can be used as a vegetable dish or a vegetarian main course.
Ingredients:
Whole cauliflower
1 Pint (600 ml) white sauce (see lowcalorie white sauce recipe)
2 teaspoons of Dijon mustard

4 oz. (100g) Cheddar cheese

salt and freshly ground black pepper

Method
1. Prepare the cauliflower, removing outside leaves and thick stalk
2. Boil in salted water until tender
3. Drain and arrange in a warmed heatproof dish
4. Make the sauce, adding the mustard and three quarters of the grated cheese
5. Pour the sauce over the cauliflower and sprinkle the remaining cheese on top
6. Brown under a hot grill

Healthy Banoffee Pie

Serves 8
Banoffee pie is never going to be a dieter's dessert, but this version is certainly healthier than the traditional
one, which relies on digestive biscuits and cream. An almond-and date crust is used here. The almonds do
contribute a lot of fat, but only 4.2g of this is the saturated fat. The rest is mono- and polyunsaturated
Ingredients
220g blanched almonds
180g pitted dates
300g Greek yogurt

2 tbsp dark brown sugar

2 large, ripe bananas, sliced
Dark chocolate shavings, to decorate

Method
1. Line a deep, 20cm-diameter tart tin with clingfilm. Blitz the almonds in a food processor until
finely ground, then add the dates and process until you have a sticky, crumbly paste. Press this into
the tin. Freeze for 30 minutes.
2. Meanwhile, put the yogurt into a broad, shallow container and sprinkle the sugar on top (make sure
you break up any big lumps). Cover and refrigerate.
3. When you are ready to serve, take the tart case from the freezer and put on a serving plate,
removing the cling film. Arrange the bananas over the base. Swirl the sugar (which should have
partially dissolved) into the yogurt and spoon over the bananas, taking care to retain the ripple
effect. Shave some chocolate over the top with a potato peeler, and serve. This pudding should be
served immediately, as the almond case will begin to soften if it is left for too long at room
temperature

Molly Cake
Serves: 8 to 10
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Catering Handbook
This wonderfully moist and fruity cake contains no refined sugar or fat. It's also free of eggs and dairy
products, which means it's suitable for vegans.
Ingredients
250g stoned dates, roughly chopped
300ml water
85g plain flour
3 tsp baking powder
1 tsp ground mixed spice

85g wholemeal flour

500g bag dried, mixed fruit
50g ground almonds
80ml orange juice

Method
1. Preheat the oven to 170C, gas mark 3 and line a 900g loaf tin with baking parchment.
2. Put the dates and water in a pan and bring to the boil. Remove the pan from the heat and set aside.
3. Sieve the plain flour, baking powder and mixed spice into a bowl. Stir in the wholemeal flour,
mixed fruit and ground almonds then stir in the wet date mixture and the orange juice. Mix well.
4. Spoon into the loaf tin.
5. Bake for 45-50 minutes, or until a skewer comes out clean.
6. Turn out onto a wire rack and cool.

Banana Split
Serves 4
A simply scrumptious cold sweet.
Ingredients:
4 bananas
8 oz. (200g) strawberries

8 tsp. fromage frais

8 tsp. low-fat yogurt

Method
1. Peel the bananas and cut in half length ways
2. Mix together the yogurt and the fromage frais and arrange in the centre of two dishes
3. Arrange the banana pieces on either side of the mixture
4. Liquidise the strawberries and pour the resulting sauce over the banana halves

Blackberry Fool
Serves 4
If you have blackberries available then this is the sweet you simply have to make.
Ingredients:
4 oz. (100g) fresh blackberries
8 oz. (225g) low-fat fromage frais

1 packet sugar-free jelly

2 tsp artificial sweetener

Method
1. Clean the fruit carefully before use
2. Sprinkle the blackberries with the artificial sweetener
3. Make the jelly with a quarter pint (150 ml) of boiling water
4. Stir in the blackberries and make up to three quarters of a pint (450 ml) with cold water
5. Cool in the refrigerator until nearly set then stir in the fromage frais
6. Whisk until light and fluffy and chill before serving

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Catering Handbook
Notes & Recipes

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Catering Handbook
Notes & Recipes

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Catering Handbook
Notes & Recipes

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Catering Handbook
Notes & Recipes

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Catering Handbook
Notes & Recipes

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