Healthy Eating Advice

Making sure you eat a healthy balanced diet and maintain an active lifestyle is a great way to help you feel at your best. It can also help you to support your long-term health and goals. To help you make healthy meal choices, our nutritionist Hayley Marson has provided her top tips to help you enjoy a balanced diet.


Getting your 5-a-day

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Getting your 5-a-day

Eating more fruit and veg is a great way to boost your fibre intake, as well as support your vitamin and mineral intake. Try and eat 5 portions of fruit and veg a day and remember, fresh, frozen, tinned and dried all count.


Carbohydrates

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Choosing the right carbohydrates

Bread, potatoes, rice and pasta are a good source of energy. Carbohydrates such as these should make up around ⅓ of your daily diet. When choosing carbohydrates, always try and look for wholegrain varieties, which will help increase your fibre intake.


Lean Proteins

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Lean Proteins

Try to eat lean proteins where possible, such as lean meat, eggs, fish, beans and pulses, and where possible, aim for two portions of fish a week. If you can, try and make sure one of your fish portions is an oily fish such as salmon, mackerel or sardines, as this will help to support your omega 3 intake.


Limit sugar

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Sugar

Try to limit the amount of sugar, salt and saturated fat in your diet. While it’s tempting to reach for the treat jar, you can use the food packaging labels to identify green or amber snacks.


Quick and simple recipes


Bearnaise Sauce for Fillet

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Fillet Steak with Bearnaise sauce

Bearnaise Sauce
Ingredients
125g Butter
2x Egg Yolks
5g White Wine Vinegar
Juice of ½ Lemon
Pepper to taste
Handful of Fresh Tarragon

Method
Melt the butter in a saucepan
In a mixing bowl, add the egg yolks and the vinegar and place the bowl over a pan of boiling water.
Whisk the eggs and vinegar over the water in the bowl and start adding the butter a little at a time, keep whisking until all the butter is incorporated. If it gets too hot the mix will split, so add a little cold water (less than a teaspoon) to stop the mix from scrambling.
Add the lemon juice and whisk in well, remove from the heat and keep warm.
Taste and add a little black pepper if needed at this point - then can add the tarragon to finish the Bearnaise sauce.


Chimichurri Sauce for Ribeye

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Ribeye with chimichurri

Chimichurri Sauce
Ingredients
1 pack Fresh Parsley
1 stalk Fresh Thyme
2-3 Spring Onions
3-4 Garlic Cloves
1 tbsp Crushed Chilli Flakes
80g Red Wine Vinegar
1 tsp Fresh Chopped Red Chilli Puree
1 tsp Smoked Paprika
Juice of 1x lemon
450g Olive Oil

Method
Finely chop the parsley and the thyme.
Finely chop the spring onions.
Crush the garlic and mix all the ingredients together.


Butter Sauce for Rump Steak

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Butter Sauce for Rump Steak

Steak Butter
Ingredients
250g Butter
2-3 Cloves of Garlic
100g Worcestershire Sauce
2x tsps Mustard
1x tsp Horseradish
A few sprigs of fresh thyme or ½ tsp of chopped thyme
Salt to taste
Black Pepper to taste
Chopped Chilli

Method
Blend all the ingredients together.
To mix up the flavours, you can try adding anchovies, which are amazing with meat.


Peppercorn Sauce for Sirloin

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Peppercorn Sauce for Sirloin Steak

Peppercorn Sauce
Ingredients
100g Cream
100g Worcestershire Sauce
1 tsp Peppercorns (Green In Brine)
1 tsp Pink Peppercorns
Cracked Black Pepper to taste
Shallots or Onion (Finely Chopped) - 1x onion 2x small shallots
1-2 tbsps Brandy or Whiskey (Optional)

Method
Add a little oil to the pan, and add the onions/shallots and cook on a low heat till softened (add a little knob of butter for extra indulgence).
Add the alcohol if you are using it and allow to cook for a short while to cook off the alcohol leaving just the flavour.
Add the Worcestershire sauce and reduce down by half.
Add the peppercorns if you are using them and add the cream and bring to the boil.
Simmer the sauce for 10 minutes till thickened.
Check seasoning and add the cracked black pepper to taste.
Your sauce is now ready to use.


BBQ Banoffee Banana

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BBQ Banoffee Banana

Ingredients
100g Caster Sugar
50g Golden Syrup
80g Butter
300g Cream
4 Bananas
Handful of Chocolate Buttons
1x Pack Shortbread Biscuits (1x Biscuit per person)

Method
First make the toffee sauce (this will make more than you need but any extra will keep in a clean jam jar and use as a treat on your favorite ice cream or served with yoghurt, it will keep in the fridge for up to 7 days).
Add the butter, sugar and syrup to a pan and heat gently to dissolve the sugar into the butter and to begin the caramel process. Turn up the heat a little to really start melting the sugar, when the caramel has gone a dark brown colour add the cream.
Be careful when adding the cream as the sauce will hiss and spit and may even bubble up the pan and look like it may pour over the sides, stir well to make sure all the lumps of caramel are incorporated into the cream and simmer for 3-4 minutes to thicken (you can pass through a sieve if needed).
Leave to one side till needed.
To get the bananas ready for the grill cut down lengthways through the skin but not all the way into the banana. Put little slashes in the flesh of the banana and put a chocolate button in each space. Put the skin back over the banana flesh, wrap in foil and place on the barbecue.
Cook both sides for 4-5 minutes, remove from the grill and let them cool slightly, whip the remaining cream and crush up the shortbread biscuits.
Remove the banana from the foil and open the skins, pour some toffee sauce over the banana and serve with a dollop of whipped cream and the crushed biscuits.
To make the bananas a bit more Adult, you can warm a small saucepan over the barbecue and add some rum, allow the rum to ignite from the barbecue and pour over the bananas before adding the toffee cream and biscuit.


Damper bread

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Damper bread

Ingredients
500h Plain Flour
1 ½ tsp Baking Powder
200g Olive oil (plus extra)
1 tsp Mixed herbs
2-3 Garlic cloves
180g Warmed Milk
8 Wooden Skewers Soaked in water or long Rosemary spikes
Handful of Green Olives chopped small (Optional)

For the Dipping Sauce:
1x Deseeded Red Pepper
1x Ripe Tomato
1 tin Chopped Tomatoes or 300g Passata
1x Onion cut into quarters
2-3 Garlic Cloves
40g Olive Oil
50-60g Cream Cheese
½ tsp Mixed Herbs
Salt and pepper
A few drops of Vinegar (Balsamic is good)

Method
To make the Damper bread, mix all the flour with the olive oil and mixed herbs, baking powder and warmed milk and work the dough with a pinch of salt (add the olives as well if using).
Crush the garlic and mix with some of the olive oil.
Roll out the dough flat like a pizza, and cut the dough into strips and dip in the olive oil and garlic mix, then wrap the dough around the skewer like a helter skelter, repeat with all the dough and leave somewhere to rise slightly.
To cook, place on the barbecue and roll often to get an even bake on the outside, careful to keep them moving so they don't burn and you get a toasted finish all around, leave somewhere warm when cooked to cook through (some barbecues have shelves above them.)
To make the dipping sauce, char grill and cook the vegetables above the flames on the grill (this can be done earlier when the coals are still flaming and not quite white hot), cook all the veg to get some good colour then place them into a saucepan with the olive oil chopped tomatoes and cream cheese, bring to the boil and blend smooth with a hand blender or in a blender or food processor).
To serve simply dip the bread on the skewers in the sauce and enjoy.


BBQ Curried Fish Parcels

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BBQ Curried Fish Parcels

Ingredients
4x Fish Fillets (Such as Salmon, Sea Bass, Bream, Cod, Haddock, Hake)
1x Tin Coconut Milk
1x Jar Curry Paste Indian Thai
2-3 Limes
1x Onion, sliced
1x Bag Stir Fry Vegetables
Tin Foil
Greaseproof Paper
300g Cooked Rice

Method
First make your parcels - cut the greaseproof paper into a square and then tear a piece of tinfoil bigger than that, place the greaseproof on top of the foil so the foil overlaps on the sides.
Fold the foil and paper to make an envelope and seal the sides by folding them up.
Now place the vegetables into the parcel, spread the fish you are using with the curry paste, and pour in the coconut milk. Season well and give a good squeeze of the lime juice before
sealing the open side of the envelope by making a tight fold. Now all the sides should be sealed and you are ready to cook. Cook the rice and keep warm ready to serve with the fish parcels .
Place the parcel on to the grill and close the lid if you have one, after about 5-6 minutes open the lid and turn the parcel over and cook for another 5-6 minutes.
Turn one more time and cook for a couple more minutes (check the fish is cooked by opening one of the parcels and prodding the fish with a fork, if it flakes easily it is cooked).
Place a parcel onto a plate or large bowl and open the parcels carefully as they can steam up and burn fingers.
Serve with the rice and a lime wedge on the side and garnish with fresh chopped coriander if you have some.


Grilled Fruit

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Grilled Fruit

Ingredients
2x Mango (ripe)
1x Small Pineapple
2x Nectarines
1x Bag Frozen Smoothie Fruit Mix (Any)
2-3 tbsps Greek Yoghurt
Honey
Sugar for dusting

Method
Before grilling the fruit, make your quick smoothie, you will need a blender or food processor for this. Add the smoothie mix to the blender with the yoghurt and a squeeze of honey and blend until smooth. Place into a clean container and freeze till needed.
Cut the mango cheeks off and slash down the flesh side in a criss cross pattern.
Cut the pineapple in half and cut into 4x wedges.
Cut the nectarines in half and remove the stone.
Dust the fruit in caster sugar or icing sugar, and grill on the clean grill bars of the barbecue till caramelized.
Once the fruit is grilled and formed a sugary caramel crust, serve on a plate (push the back of the mango skin side to make the mango pieces stick out, serve with the frozen yoghurt.


No Flour Choc Chip Cookies

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No Flour Choc Chip Cookies

Choc Chip Cookies
Makes 12 cookies
Ingredients
180g Icing Sugar
35g Cocoa Powder
3g Salt
1-2 Egg whites
1 tsp Vanilla Extract
90g Milk Chocolate Chips

Method
Preheat the oven to 180c, and place a piece of greaseproof paper on a baking tray.
Beat together the icing sugar and the cocoa with the egg whites, if it's looking too thick add another egg white.
Add the chocolate chips.
Spoon onto the greaseproof paper on the tray (leave plenty of space in between as the biscuits will spread out.
Bake for 12-15 minutes til the surface looks really shiny and begins to crack.
Allow to cool completely and keep in an airtight container (they will keep for up to 3 days if they last that long!!?)
Allow to cool before eating, they should be slightly squidgy in the middle.


No Flour Banana and Oat Muffins

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No Flour Banana and Oat Muffins

Ingredients
300g Rolled Oats
3 Mashed Bananas
2 Eggs
120g Honey
250g Skimmed Milk
2 tsps Vanilla Extract (12g)
2 tsps Baking Powder
½ tsp Bicarbonate of soda
½ tsp Salt
2 tsps Cinnamon
100g Walnuts, Half for the mix and 1/2 for decoration

Instructions
Preheat the oven to 180oc.
Blend all of the ingredients together except for the nuts.
Stir half the nuts through the batter.
Let the batter mix rest in the fridge for 10 minutes (if it's too whipped it wont hold its shape when baked, and it gives time for the rising agents to start working).
Place your muffin cases in the muffin trays and fill to about 3/4 full.
Top your muffins with a sprinkle of oats and walnuts.
Bake for 30-35 minutes until a skewer or cocktail stick is inserted it comes out clean.


No Flour Extra Fruity Tiffin

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No Flour Extra Fruity Tiffin

Makes 24 bitesize pieces
Ingredients
50g Butter
3 tbsps Caster Sugar (40g)
3 tbsps Golden Syrup (40g)
6 tsps Cocoa Powder (80g)
225g Digestive Biscuits
30g Sultanas - You can use any dried fruits chopped up such as apricots, dates etc..about 30g of any extra fruit will work
60g Cherries, cut in half
110g Milk Chocolate
110g Dark Chocolate
30g Diced Apricots

Method
Line a baking tray with non-stick paper, heat the butter, syrup, sugar and the cocoa powder in a pan and melt together.
Stir in the biscuits and the dried fruits you are using.
Press the tiffin mix into a tin and press down flat.
Melt both chocolates in a microwave together and pour over the tiffin in the tray, spreading evenly on top and allow to cool in a fridge - overnight is best.
Cut into bite size pieces and enjoy.


Easy Cheesecake

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Easy Cheesecake

Serves 12
Ingredients
About 15 Digestive Biscuits (200g)
6 tbsps Butter (85g)
1 tbsp Golden Syrup
340g Cream Cheese
Mandarin Oranges - 1x Tin Drained 298g (175g drained weight)
250g Mascarpone Cheese
100g Caster Sugar
1x pot Double Cream (200ml)
Zest of 1x Orange
1 tsp Vanilla Essence

Method
Line a springform tin or a tin with a bottom that will remove easily with cling film or greaseproof paper. Break the biscuits up in a bowl or in a bag with a rolling pin or in a food processor.
Melt the butter and the golden syrup in a pan and add to crushed biscuits. Place the biscuit mix in the prepared tin.
Add all the filling ingredients together and the zest of 1x orange (saving the mandarins if using till last) and whisk until thick and firm.
Place this in the tin, and arrange the mandarins on top, leave to set in the fridge for at least 4 hours (over night is best).
You can decorate with any fruit, tinned mandarins or fresh fruit like raspberries or strawberries.
(For an easy strawberry glaze, melt 1 tablespoon of strawberry jam with 2x tablespoons of water and pass through a sieve, allow to cool slightly and drizzle over the cheesecake).


Lean Turkey Bolognese

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Lean Turkey & Penne Bolognese

Ingredients
225g Turkey Mince
80g Kale
390g Chopped Tomatoes with Garlic & Chilli
160g Penne Pasta
80g 50% Reduced Fat Onion & Chive Soft Cheese
1 Vegetable Stock Cube
1 clove Garlic Clove
2 tsp Olive Oil

Instructions
Put a pan of lightly seasoned water on to boil. Chop the garlic. Heat a frying pan on a medium to high heat with 2 teaspoons of olive oil. Add the turkey mince and cook for 4-5 minutes until browned.
Add the chopped garlic to the turkey and cook for a further 2 minutes before adding the chopped tomatoes - bring to a simmer. Stir the stock cube into 100ml of boiling water and add it to the bolognese. Begin boiling a separate pan of water ready for the pasta.
Cook the kale and chop as finely as you can. Cook the pasta to packet instructions.
Add the soft cheese and the kale to the bolognese (save a teaspoon of kale to garnish the dish with at the end), stir and season to taste. Bring the bolognese to a simmer. Once the pasta is cooked, drain and add to the turkey bolognese pan. Slowly stir, mixing everything in the pan together.
To serve, spoon the bolognese into bowls and garnish with a sprinkle of kale.
Season to taste.


Southern Fried Fish

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Southern Fried Fish Fillets with Chunky Chips

Ingredients
220g White Fish
2 Red Onions
2 Carrots
7g Southern Fried Seasoning
1 Lemon
2 Maris Piper Potatoes
55g Breadcrumbs
1 tsp Olive Oil
2 tbsp Flour

Instructions
Preheat oven to 200’C. Peel the potatoes, cut them into chips and parboil for 5-6 minutes until softened. Mix half the southern fried seasoning to breadcrumbs.
Mix the flour with 6 tbsp of water to make the batter. Dip the fish in the batter and then coat in the breadcrumb mix. Bake in the oven on a tray with greaseproof paper for 20-25 minutes turning once, halfway through.
Dust the chips with the remaining southern fried seasoning and 1 teaspoon of oil. Bake on a tray with greaseproof paper with the fish for 20-25 minutes.
Grate the carrot, slice the red onion and cut the lemon in half. Cut one half of them lemon into wedges. Mix the carrot, red onion and juice from the remaining half of the lemon in a bowl.
Plate up the salad, chips and fish, then garnish with lemon wedges to serve. Season to taste.


Baked Falafel Wraps

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Baked Falafel Wraps

Ingredients
1 Can of Chickpeas
2 Carrots
100g Greek Style Yogurt
2 Wraps, try use Wholemeal Wraps
2 Red Onions
1 Lemon
15g Harissa Paste
2g Coriander
3g Smoked Paprika
2 tsp Olive Oil

Instructions
Preheat the oven to 190°C. Drain the chickpeas, peel and grate the carrot and slice the red onion.
Squeeze as much water as you can from the grated carrot. Using a blender (or mashing by hand if you dont have one), blend the chickpeas, carrot, half the coriander, and harissa paste with seasoning to taste.
Roll the falafel mixture into 12 balls. Add the falafel balls to a baking tray with greaseproof paper and 2 teaspoons of oil, roll them around to coat them in oil and bake for 18-20 minutes.
Combine the onion and remaining coriander with half the lemon juice and seasoning, once mixed strain and set aside.
Stir the paprika into the yoghurt. Heat the wraps in the microwave for 10 seconds each when the falafels are cooked.
To serve, spread some yoghurt into the bread, followed by the onions and then the hot falafels and wrap. Use any excess yoghurt as a dip.
Add salt and pepper to taste (optional)


Spiced Pork Burgers

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Spiced Pork Burgers

Ingredients
2 Sweet Potatoes
250g 5% British Pork Mince
30g Katsu Curry Paste
1 Green Apple
1 Red Chilli
1 Fresh Lime
2 Little Gem Lettuces
1 Red Onion
30g Fresh Coriander
8g Olive Oil

Instructions
Preheat the oven to 190°C. Wash the sweet potatoes and microwave for 5 minutes, cut into wedges and place on a baking tray. Add salt and pepper to taste and drizzle over 2 teaspoons of oil. Leave to one side ready for baking.
Cut off a few slices of onion, set aside and roughly chop the rest of the onion. Chop the red chilli and coriander and mix half of each with the pork mince along with the Katsu curry paste. Season with salt and pepper to taste.
Add the sweet potato wedges to the oven and bake for 20-25 minutes until golden. Shape the pork mixture into 6 patties. Place on a baking tray and cook for 15-20 minutes until piping hot and cooked through.
Peel the apple and grate into a mixing bowl, add the remaining coriander, chilli, and red onion. Then cut the lime in half and squeeze one half into the bowl, cut the other half into wedges. Mix together and leave to the side until needed.
Shred the lettuce onto a plate and place the burgers on top. Serve with the apple Concasse, onion rings, potato wedges and lime pieces on the side.
Season to taste.


Lemon Sole

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Lemon Sole with a Nut Brown Butter with Almonds, Capers and Parsley

This recipe works well with most flat fish - here chef Jon explains how to make Lemon Sole with a Nut Brown Butter with Almonds, Capers and Parsley. Find the recipe for the sauce below, as well as Jon’s top tips for preparing your fish.

Jon’s tips for preparing your fish:
To prepare your Lemon Sole/Dover Sole/Plaice for cooking, there are various different techniques for doing this, you can remove each fillet, or you can skin each side of the whole fish and either remove the head or leave it on. You can even just trim the outside of the fish and slash the skin and again cook it whole. If you’re not sure, you can ask your Morrisons fishmonger for help, or they can prepare the fish for you.
To cook the fish whole on the bone (I think this gives it the best flavour) once the fish is prepared for cooking, season with salt and pepper, then dust with flour.
In a shallow frying pan add a tablespoon of oil heat on a medium heat (not too hot as you don't want to burn the fish) and add a couple of knobs of butter (to flavour the oil).
Add your fish to the pan and fry on one side for 3-4 minutes, after that time gently turn the fish over and repeat on the other side.
If you have a temperature probe check the temperature of the fish, you want it around 65oc or above, this will ensure the fish is cooked through but still succulent, and is easier to remove the bone.
Remove from the pan and place on a clean plate, leave to rest with some tin foil or a plate over the top, and prepare your sauce or cook more fish by repeating the process.
To remove the bones, with a knife and a fork slide the top fillet to one side and then repeat with the fillet at the other side to expose the bone now by gripping one end and "unzipping" the bone out, this should leave the fillets bone free. Pour the sauce over the fillets.

For the sauce:
Ingredients
150g Butter
50g Flaked Almonds
1 tsp Capers
Small Bunch of Parsley, chopped
Juice of ½ Lemon

Method
Heat the butter in a pan on a medium heat, you want the butter to start melting and to separate, as the butter starts to warm and cook the buttermilk that has separated will start to sizzle and brown, this browning is what gives you the nutty flavour and smell we want.
Once the buttermilk has started to brown add the almonds, and cook gently so they start to colour.
Once the almonds have begun to colour, add the capers and the parsley, stir in and remove from the heat.
stir in the parsley and keep warm till needed.
To serve pour over the top of cooked fish fillets.


Mackerel

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Mackerel with Garlic Lemon and Fennel Dressing

Ingredients
200g Olive Oil
1x Lemon Juice/Zest
4g Fennel Seeds
2x Garlic Cloves (8g)
Salt to taste
Pepper to taste
Ciabatta (to serve)

Method
In a clean pan, heat and gently toast the fennel seeds to really get the most out of the aromatic flavours.
Crush the garlic and grind down to paste.
In a pestle and mortar, crush the fennel seeds to a rough dust (if you don't have a pestle and mortar you can chop with a knife or try crushing with the base of a pan).
Add the garlic to the fennel seeds with the juice and zest of 1x lemon and a good glug of olive oil, mix together.
Add some pepper if needed, you can add a little fresh chilli if you want your dressing a bit hotter.

To make the apple slaw:
Ingredients
½ Small White Cabbage
4x Spring Onion, finely chopped
4 Celery Stick, finely sliced
2x Granny Smith Apples
1x Lemon Juice
200g Natural Yoghurt
1 tsp English Mustard

Method
Finely shred all the ingredients and mix together.
Taste and add a little salt and pepper if needed.
Keep in the fridge till needed.

To cook the mackerel:
In a hot clean pan or on the grill, place the mackerel skin down, and leave as long as possible, if cooking in a pan turn down the heat, don't be tempted to move the fish around.
When the sides of the fish you can see start to look cooked, turn the fish over and start brushing or spooning the marinade onto the fish.
Turn again and season well, place on a clean plate with a little more dressing.
When you’re ready to serve, place the fillets of mackerel on top of the slaw, and to make an easy to eat snack, place on top of toasted ciabatta and serve as an open sandwich.


Hake

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Grilled or Roasted Hake with a Smoky Chickpea Red Pepper and Tomato Stew

Ingredients
4x Hake Fillets (skin on) - alternatively you could use Pollack, Coley Cod or Haddock
2x Red Peppers, deseeded and roughly chopped
2x Red Onions, peeled and sliced (160g)
200g Plum Tomatoes, cut into quarters
300g Tin Chopped Tomatoes
2x Garlic Cloves, sliced thinly
10g Smoked Paprika
80g Red Wine Vinegar - Any Vinegar will work but the recipe works better with fruitier vinegars like red wine, sherry, cider, or balsamic.
400ml Water - you can use a veg stock cube or a fish stock cube for extra flavour
1x Tin Chickpeas, drained
Fresh Parsley, chopped (optional)

Method
Heat a pan and add 30g of olive oil, heat gently then add the sliced garlic cloves, cook till they start to sizzle and become aromatic.
Add the sliced red onions and continue to cook slowly, till the onions are opaque, add the vinegar and cook for a further 4-5 minutes.
Add the peppers, the tomato wedges and the smoked paprika.
Add the chickpeas, stir in and then add the chopped tomatoes and the water (and stock cube if using).
Bring to the boil and simmer the sauce for 20-30 minutes (the longer the better).
After the sauce has been cooking for 30 minutes or so get ready to cook the hake, brush the fish in oil and season with salt and pepper, place the fish skin side down in a hot pan.
Cook skin side down for 5-6 minutes - don't be tempted to move the fish as this will tear the skin and you want it nice and crispy.
After cooking, turn the fish over and cook briefly on the other side for 2-3 minutes.
The stew should now be soft and full of warm flavours of tomato and peppers and smoked paprika .
Taste the sauce and add any salt and pepper if needed.
Add the fish to the stew flesh side down and bring back to a rolling simmer (be careful the sauce doesn't bubble too much and spit at you).
Serve a generous spoonful of stew with the hake and finish with freshly chopped parsley (if using).
For an extra finishing touch, blend a little garlic into some mayonnaise and olive oil with a little lemon juice and drizzle this over the top of the finished dish, serve with roasted diced potatoes and green beans.


Fish De Estofado

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Fish De Estofado

Ingredients
220g White Fish
390g Chopped Tomato, Chilli & Garlic
250g New Potatoes
2 Red Peppers
1 Lemon
1 Vegetable Stock Cube
10g Paprika
30g Parsley
2 cloves Garlic Cloves
1 tsp Olive Oil
30g Balsamic Vinegar
1 tsp Sugar

Instructions
Put a pan of water on to boil. Cube the potato into 2cm squares (no need to peel). Roughly chop the garlic, slice the pepper into strips and roughly chop the parsley, including the stalks.
Zest the entire lemon, squeeze half, and add to the fish. Season to taste and set aside. Add the potatoes to the boiling water for 10-12 minutes or until softened.
Heat a medium-sized pan with 2 teaspoons of olive oil, add the garlic and cook for 1 minute then add the chopped tomatoes. Once the tomatoes are simmering add the paprika, vegetable stock, cooked potatoes, half the parsley, 200ml of water and season to taste. Stir the pan regularly as it simmers.
Place the fish on top of the stew, put a lid on the pan and cook on a low heat for 8-10 minutes. Slice the remaining lemon into wedges.
Once the fish has cooked (it should be white all the way through) carefully spoon the stew into large bowls, but keep the fish to place on top. Sprinkle the remaining parsley over and add a lemon wedge to serve.


Mushroom Bolognese

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Mushroom Bolognese with Garlic Bread

Ingredients
300g Green Lentils
200g Mushrooms
2x Onions 160g
2x Cloves Garlic
1 tsp Mixed Herbs
1x Carrot, peeled
1 packet Spaghetti
2x Baguettes (Bake at home crusty baguettes)
1x Tin Chopped Tomatoes
30g Olive Oil

Method
Step 1
Put a pan of water on to boil the pasta in, preheat the oven to 190oc. In a food processor, blitz the carrots, onion and half the garlic, add to a saucepan with a little oil and fry the vegetables, cooking till golden brown. While the veg is cooking blend the mushrooms so they resemble ground mince, and add to the pan.

Step 2
Cook til browned and the vegetables are looking dry and beginning to brown, add the chopped tomatoes mixed herbs and the vegetable stock with 300ml of water, bring to the boil and simmer for 10-15 minutes.

Step 3
While the bolognese is simmering, make the garlic bread. First make the butter by beating 100g of butter with 50g of olive oil. Add 1-2 cloves of crushed garlic with a pinch of dried mixed herbs and salt and pepper, cut the baguettes in half down the centre and spread the garlic butter mix down the bread. Wrap the bread in foil and place in the oven and bake for 15 minutes till golden brown and aromatic with garlic.

Step 4
Put half to 3/4 of the spaghetti in the pan of salted water to cook, this will take around 12-15 minutes, stir the bolognese and have a taste to see if it needs salt and pepper.

Step 5
When the pasta is cooked, strain it and reserve the water - you can use some of this to let down the bolognese if it’s a bit too thick. Add the pasta to the bolognese and stir in well, get the garlic bread out of the oven and cut in half into 8 pieces.

Step 6
Serve with garlic bread on the side, and some parmesan or other grated cheese if you have any.


Thai Style Sweet Potato Cakes

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Thai Style Sweet Potato Cakes With Asian Slaw

Ingredients
450g Sweet Potatoes
½ a bag of Sweet and Crunchy Stir Fry Mix
3 Limes (juice of 2 Limes and one for wedges)
110g Thai paste or Massaman paste (1/2 for cakes 1/2 for slaw)
2x Onions (160g)
2x Carrots (100g)
40g Olive Oil
Optional breadcrumbs (100-200g)

Method
Step 1
Peel and boil the sweet potatoes. Peel and grate the carrots and peel and finely slice the onions. Add the onions to a pan with a little oil and cook slowly til golden brown and sticky looking.

Step 2
Add the grated carrots to the onions and cook for 1-2 minutes, drain and mash the sweet potatoes roughly and place in a mixing bowl. Add 60g of the thai paste to the sweet potatoes and add the carrots and the onions, stir well and season with salt and lots of pepper, shape into 8x little cakes.

Step 3
If you are breadcrumbing them you can do that now, the easier way is get half a packet of crackers and break them up in a food processor or bash them in a bag with a rolling pin, then shape the patties in the breadcrumbs.

Step 4
Heat a little oil in a pan and fry the cakes on each side for 3-4 minutes till golden brown (if you are not using a crumb you can use a flour or even oats) once the patties are browned place them on an oven tray and bake in the oven for 10-minutes. To make the Asian Slaw empty the sweet and crunchy stir fry mix into a bowl, have a look through for any big pieces of veg and shred them into smaller pieces, squeeze the juice of 2-3 limes into the veg mix with a pinch of salt and the rest of the thai paste (about40-50g), mix together well.

Step 5
Once the cakes have been baking for 10 minutes and the slaw has begun to wilt from the lime and thai paste dressing, you are ready to plate up.

Step 6
Place the slaw on the base of the plate and put a thai sweet potato cake each side, if you have any soy sauce, drizzle some over the cakes and salad for a final touch, if you have any spare limes serve with a lime wedge on each plate.


Hoisin Style Shredded Chicken Wraps

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Hoisin Style Shredded Chicken Wraps

Ingredients
½ Cucumber
4-5 Spring Onions
1x180g Hoisin and Plum Stir Fry Sauce
1x 8 pack of Tortilla Wraps
1x Garlic Clove, crushed
500g Chicken Thighs
40g Olive Oil
1x Carrot, peeled
1 tsp Chinese five spice would be great if you have it

Method
Step 1
Preheat the oven to 190oc, heat a large frying pan and toast the tortillas gently on each side, wrap in a large piece of crushed up and wet greaseproof paper. Season the chicken thighs with salt, pepper and garlic and a little drizzle of oil. In the now hot frying pan cook the chicken for 3-4 minutes each side and place into an oven proof dish. Top with hoisin sauce, cover with foil bake for 20-30 minutes.

Step 2
Shred the spring onions and cut the peeled carrots and the cucumber into thin matchsticks, make sure the warmed tortillas are well covered in greaseproof paper and pop in the oven at the last 5 minutes of cooking time.

Step 3
Remove the chicken from the oven and use two forks to shred it, place back in the oven for 5 minutes without foil on if the shredding has taken a long time and the chicken needs warming up.

Step 4
To assemble, place a good spoonful of the chicken in the centre of the wrap and add the shredded carrot, spring onion and the cucumber and wrap into a little parcel, repeat until all the mix has been used.

Step 5
Cut the wraps in half and serve with any shredded vegetables that are left.


Beef and Tomato Sliders

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Beef and Tomato Sliders with Smoky wedges and Cajun Melt

Ingredients
500g Beef Mince
2x Onions (160g)
50g Tomato Puree
20 Cajun Spice
4x Potatoes
200g Cream Cheese
100g Cheddar Cheese, grated
2x Baguettes
10g Smoked Paprika
2x Garlic (8g)
40g Olive oil
For pickling: 100g Vinegar, 40g Sugar, 20g Salt

Method
Step 1
Preheat the oven to 190oc. Finely chop one of the onions, and cut the other into rings, make a pickling liquor out of vinegar (any type of vinegar will work with sugar and salt, bring to the boil, then pour over the onions then chill). Mix the mince with the tomato puree, salt and pepper, chopped onion and one of the crushed cloves of garlic, mix together and shape into 12 little patties.

Step 2
Cut the baguette into 12 little slices for making toast and grill or toast in a griddle pan or frying pan, put to one side on a tray ready to be warmed in the oven later. Mix the cajun cheese melt by combining the cream cheese, the cajun spice and the grated cheddar.
Step 3
Microwave the potatoes for 7 minutes then mix with salt, smoked paprika, olive oil and the remaining crushed garlic.

Step 4
Brush the patties with a little oil and fry them in a pan or griddle pan. Cook each side for about 3-4 minutes, place on a baking tray and top with a tablespoon of the cheesy cajun spice mix, then place in the oven and bake for 10-15 minutes.

Step 5
When ready to serve, get the pickle onions out of the fridge. Warm up the toasts for the base of the slider, remove patties from the oven, and place one bubbling hot pattie on top of a toast. Repeat till all the toasts are used.

Step 6
Serve the sliders with the crispy wedges and top with the pickled onions, enjoy!


Recipes using what's in your cupboard

Using ingredients you're likely to find already in your cupboards, fridge and freezer, here you'll find tasty recipes for dishes such as bangers and mash, fish finger pie and tuna and sweetcorn burgers. 

The recipes are all easy to follow and result in some truly winning flavour combinations. You'll find plenty of ideas and inspiration below - tuck in and enjoy.

 







Storing food and reducing waste

As your fridge, freezer and kitchen cupboards may be fuller than usual at this time, Jonathan Coates our Morrisons Chef has provided some top tips on storing food and making the most of your space.


Storage Tips

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Storage Tips

- Potatoes are best kept somewhere cool, preferably dark and well ventilated - a cupboard or wardrobe is a good option, or even a garage. You can also store onions and garlic the same way.
- Store your mushrooms in a paper bag or a lidless plastic container lined with kitchen roll and covered over the top with paper towel. The paper will keep the mushrooms clean and dry as the plastic containers can make the mushrooms sweaty and slimy over time - by storing them in paper you can extend the life. You can also store mushrooms in a cupboard rather than in the fridge.
- Don’t keep bananas next to other fruit as the bananas release a gas called ethylene that will cause your fruits to ripen too quickly. Don’t keep ripe bananas in a plastic bag either as this seals the ethylene in and causes them to go brown/black. (If you store a few apples with your potatoes the same gas will help keep the potatoes for longer.)
- Tomatoes can be stored at room temperature and don’t need to be refrigerated; they will ripen better and it improves their flavour.
- “Display Until” is an indication to stores as to when to take the product off shelves and not a food safety issue. The product can be eaten after this date (before the product is spoiled/deteriorated).
- With a “Best Before”, the date indicated is to do with quality as opposed to food safety and products may be used after this date without affecting safety (before the product is spoiled/deteriorated). Check the label for guidance on how to store once opened. Products that must be stored in the fridge once opened should not be consumed after the number of days stated is exceeded.
- A “Use By” date is a food safety issue. The product should not be consumed after this date.


Menu Planning

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Menu Planning

Menu planning is a great way to plan your shopping and to get the most out of the food you buy. Here are Jon’s top tips for good meal planning.

- Check your cupboards, fridges and freezer when planning your shopping list and meals.
- Plan your week’s meals each day, remembering to think about lunchtimes as well.
- Plan one meal that is all vegetables and meat free, sometimes these meals can be cheaper and a great way of introducing more vegetables into your diet.
- Look at planning your meals with a way of using up the leftovers, so for example if you are making a stew can you then use the leftovers for a pie the next day?
- Consider using a portion planner tool to help you make sure you’re finding the right balance of protein, vegetables and carbohydrates in each meal.


Freeze It

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Freeze It

- Always ensure that food is placed in an airtight container, freezer bags or wrapped up well before freezing.
- Remember to label your products with what it is and the date that it was frozen - this will help you easily identify the food that you are looking for when it comes to getting out for future meals.
- When you freeze products, look at whether you will want to use the whole pack on defrosting, or smaller portions. If you don’t need the whole pack, split it into individual portions so it's easy to defrost only what you need.
- Leftover food is perfect for the freezer - ensure that you cool the leftovers down as quickly as possible after cooking and only freeze when cool - these make easy meals for another day.
- You can freeze most foods, but where there is a use by date, freeze them before this date, then defrost in the fridge when needed, ensuring that you use it within 24 hours of defrosting.
- Bread can be frozen to make it last longer - just take out a slice as you need it for toasting or if making sandwiches, take out the slices of bread at least 30 minutes before you need it and wrap in clingfilm to stop the bread from drying out.
- Milk can be frozen, simply make sure the lid is on tight. It will keep for months when frozen - to defrost, take out and defrost in the fridge for at least 24 hours.
- Hard cheeses, like Cheddar or Wensleydale, can be frozen. Make sure you wrap them up or place in an airtight container first.. You can grate cheese into individual portions, wrap into little cling film parcels and just pop them out of the freezer as and when you need them.
- You can freeze eggs, but don't freeze them whole in their shells otherwise they will pop in the freezer. Eggs can be beaten with a fork and then frozen individually in little containers
- Most products bought fresh can be frozen with little effect on the nutritional values.
If you have any leftover fruit or vegetables, these can all be chopped and frozen for use at a later date. For example apples can be chopped and frozen in food bags or little cling film bags which can then be defrosted to make smoothies or fruit crumbles from the frozen fruits. Soft fruits like strawberries and raspberries can be frozen and will be perfect for making smoothies or stirred through natural yoghurt. Bananas also freeze well, and can be eaten straight from the freezer or used in smoothies.


Chill It

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Chill It

- Check that your fridge temperature is set for optimum freshness at below 5 degrees C, anything above this is too warm and will speed up the spoilage of perishable foods such as milk and salad leaves.
- Certain products can last for longer by ensuring that once opened they are sealed well - tupperware containers can help keep products for longer, or you can make sure you cover them well with cling film or foil to protect exposure to the air.
- Celery will last longer by wrapping it in foil and just using a stalk at a time. Wrapping in foil works on lettuce and broccoli too.
- If you want berries such as raspberries and strawberries to last longer, wash them in a mix of 100ml of vinegar to 300ml of water, this will reduce the microbial spoilage and should extend the life as long as they are dried thoroughly before refrigerating.
- Fresh herbs can be stored in the fridge but bunch them together much like a bouquet and store them like you would a bunch of flowers in a clean pot of fresh water. Fresh basil is the exception to this, and is best stored in a cool dry place rather than the fridge. If you have left over herbs, look at chopping and freezing them in little parcels of cling film till they’re needed.
- Eggs are best stored in the fridge and, if so, will often keep fresh beyond their Best Before date. Keep them at a constant temperature to avoid condensation forming on their shells.




Step-By-Step Recipes

Directly from our chefs' kitchens to yours, take a look at the step-by-step recipes from Jonathan and Richard below. Each recipe has illustrated step-by-step instructions, making cooking up a delicious dish even more simple. Try the below recipes and tuck in to some treats.