Pizza - Week 3 - Healthy Eating Fast/Food/Takeaway Alternatives

pizza ingredients

For week three of our Healthy Eating Fast Food/Takeaway Alternatives we made pizza at Sebright Children's Centre. The pizza session is always a favourite because everyone loves pizza. Each family made their own batch of dough which resulted in dough for two pizzas 20cm in diameter to decorate with different toppings of their choice. Lots of families took their second batch of dough home to share with their families.

making and shaping pizza dough

Dough Ingredients
300g plain flour
250ml water
1 tablespoon olive oil
1 teaspoon baking yeast
1/4 tsp fine sea salt
1 tsp cornmeal (if desired)
several basil leaves or dried oregano (if desired)

Dough Instructions

1. Preheat your oven to 200C.
2. Sift all the dry ingredients in a bowl and mix thoroughly.
3. Slowly stir in the water and olive oil. The dough should form a nice ball with all the ingredients mixed thoroughly and to not be too sticky or dry. If the dough is too sticky sprinkle a tablespoon of flour over the dough and mix in until the dough and add a teaspoon of water to the dough if it is too dry.
4. Cover the dough and leave it to rest for 20 minutes.
5. Uncover the ball of dough and place onto a sheet of, lightly floured surface, lightly rub a rolling pin with flour and starting in the middle of the ball roll the dough, turn and flip the dough until it is in the desired shape be it circle, square of even heart shaped.
6. You want your dough to be roughly 3 cm thick on the bottom for a thin crust or 5 cm thick for a thicker crust. Do not roll it so thin that you can not lift the dough onto your baking sheet. When it is the desired shape transfer it to the baking sheet and you can sprinkle a teaspoon of cornmeal onto your baking tray before you place the dough on the tray for a bit of added texture to the crust.
7. Slightly roll and turn up the edges to form the pizza edges.
8. Add any ingredients that you may enjoy. (see below)
9. Place in the pre-heated oven and cook for twenty minutes checking to make sure that it is cooked to your preference.
10. Remove from the oven and allow to cool for a few minutes before slicing and serving.

Pizza Ingredients
Base - You can use passata as your tomato base or fresh tomatoes or even a bit of minced garlic and olive oil to create a non tomato based pizza or "white pizza".
Cheese - You can use any cheese of your choice including shredded mozzarella, fresh mozzarella, parmesan, gorgonzola, feta, etc
Toppings - You can put absolutely anything you would like on your pizza which is the great part of making your own. Ham, mushrooms, peppers, salami, tomatoes, sun dried tomatoes, artichoke, pineapple, etc.

perfect pizza

pac-man pizza

square shaped pizza

heart shaped pizza

Curries - Wk 3 - Healthy Eating Fast Food/Takeaway Alternatives

For the third week of our six-week Healthy Eating Fast Food/Takeaway Alternatives course we made a vegetarian curry and a mango chutney. Each week we always have a vegetarian option but this week we opted to go all vegetarian. A combination of an overly large pan, an electric stove and baby tomatoes left this recipe rather dry and we were glad for our mango chutney that we had made but I have tweaked the recipe a bit or if you prefer a dryer curry you can omit the vegetable stock. I recommend getting the mango chutney made first and put to the side or do all the prep of the ingredients for both the vegetable curry and mango chutney and make then side by side. The vegetable curry can easily have meat, seafood or tofu added to it

ingredients for vegetarian curry

Indian remains one of the most popular takeaway meals in the UK and in London we are spoilt with amazing Indian takeaway and restaurant options at all price points. Whilst working on Brick Lane I could not muster up the self control to not walk the twenty paces from where I worked to Ambala where I would eat three samosas a day as a late afternoon snack. I never even considered how many calories or grams of fat were in each samosa and when I researched this I was really surprised to see that I had been adding almost 500 extra calories and 25 grams of fat each day. I'm still unable to be near an Ambala and not get samosas but now I have it as a treat and limit myself to one meat and one veg samosa instead of my minimum three. Here are some more average amount of calories and grams of fat (respectively) in Indian takeaways:

Chicken Biryani - 1000 cal, 43 grams of fat
Chicken Korma - 860 cal, 50 grams of fat
Lamb Rogan Josh - 650 cal, 37 grams of fat
Vegetable Jalfrezi - 460 cal, 30 grams of fat
Garlic naan the whole naan - 760 cal, 25 grams of fat
Onion bhaji - 2 bahjis - 450 cal, 25 grams of fat
Poppadoms - 2 poppadom - 70 cal, 5 grams of fat
Meat or veg samosa - 1 samosa - 145 cal, 8 grams of fat

Indian Takeaway tips:
Many dishes are loaded with oil, ghee and fat and with pilau rice, starters and side dishes, Indian takeouts can quickly end up meeting and going beyond your daily recommended allowances and not is a healthy way at all.

Avoid the creamier based reamy curries like masala and korma which are higher in calories and fat. Tomato based curries like jalfrezi, rogan or madras are a better choice, or opt for dry dishes like biryanis. Some ways to make substitutions and save on calories include choosing plain boiled rather than pilau, chappati rather than naan, choosing veggie curries and opting out or reducing the number of fried starters such as samosas and bhajis.

1. Vegetable Curry Recipe

INGREDIENTS
500 g vegetables i.e.-cauliflower, green beans, carrots, aubergine
200 g potatoes, peeled and cut into 1 cm squares
6 tomatoes, chopped finely or a tin of tomatoes
2 onions - thinly sliced into crescents
300 ml vegetable stock
4 tbsp coconut oil, canola oil or alternative oil
2 cloves garlic - finely chopped or minced
1 tbsp fresh ginger root, peeled - finely chopped or minced
1 tsp cumin seeds - if you do not have cumin seeds you can use ground cumin
1 tsp ground coriander
1/4 tsp garam masala
1/4 tsp turmeric
1/4 tsp paprika
2 pinches of sea salt
1/4 tsp freshly ground pepper - or more if desired personal taste
Fresh coriander - washed handful, roughly chopped
Fresh lemon juice from half a lemon - strained to remove seeds

INSTRUCTIONS

1. Prepare the vegetable stock by either warming homemade vegetable stock or use a high quality powdered stock that is free from additives or MSG.
2. Toast the cumin seeds in a pan under medium heat while constantly stirring with a wooden spoon for 3 minutes making sure that the seeds do not burn. Grind the toasted cumin seeds and add all the readily ground spices into a small bowl ready to add later on in the recipe.
3. Warm the oil in a large pan at medium heat and add the onions and cook slowly until transparent. Do not let them brown or dry out, add a spoonful of the vegetable stock should the onions start to dry out or brown.
4. Add the ginger and garlic and cook for one minute, stirring all the while. Reduce the heat or add a spoonful of the stock should the garlic and ginger and start to brown, do let them burn.
5. With the pan at medium heat, stir the ground spices into the onions, garlic and ginger and keep stirring until they are thoroughly mixed in, about three minutes.
6. Now add the tomatoes and stock and keep stirring until everything is mixed together well, about 5 minutes.
7. Add the vegetables and stir to mix throughout, cover and cook on low to mediumheat for 30 minutes or until vegetables potatoes are thoroughly cooked to desired texture. Stir in fresh lemon juice and fresh coriander, stir and serve with brown rice.

Quick Mango Chutney Recipe

INGREDIENTS
1 mango chopped into small irregular pieces
1/4 onion finely chopped or minced
1/2 - 1 chili - depending on personal taste - de-seeded and finely chopped
150 ml cider vinegar
100g sugar
1/2 tsp cumin
1/2 tsp coriander
pinch of salt

INSTRUCTIONS

1. Combine the sugar and cider vinegar in a pan over medium heat until the sugar is dissolved.
2. Add the mango pieces to the mixture and stir.
3. Add the spices and salt and increase heat stirring all the while.
4. Once the mixture has been boiling for 3-5 minutes, reduce the heat to low, stir occasionally to avoid burning and allow the chutney to thicken which should take 15 -30 minutes.
5. Once the chutney is at the desired thickness remove it from the stove and place in a glass container.
6. This is a quick chutney recipe that is meant to be served while fresh alongside a curry and eaten right away or kept for a few days wrapped up and kept in a fridge.

Blackened Chicken (Just Say No to the Chicken Shops) - Week 2 - Healthy Eating Alternatives to Fast Food/Takeaways

I am working with families to discuss the fat, sugar and salt content in fast food and takeaway meals and we are preparing much tastier and healthier options. I am working with a diverse group of families and they share a lot of tips and techniques around the pressures of providing healthy meals with busy lifestyles, fussy eaters, adding new meals to their family cookbooks and stretching food budgets. This is our second week of a six-week course.

This week we focus on what i believe is the the worst culprit of the fast food takeaway options, the chicken shops. In London, and elsewhere, you cannot walk too far without sensing some evidence of the chicken shops; the horrible smell due to cheap chicken and overused cheap oil, the discarded boxes and bones or the shops strategically placed so close to schools. It's not just teenagers eating at these shops and it is big business, the fried chicken market is worth £15-£20 billion pounds a year and they are interested in profit, not quality or nutrition. I struggled to even find statistics on what is in these takeaway items but an average chicken shop meal contains 60% of your RDA of calories, 45% of your RDA saturated fats and 85% of your RDA of salt. I gathered a lot of information from Nominet Trust and Shift (formerly We Are What We Do and it was in an article by Shift that sums up the ethos of this six-week course:

“As Fiona Godlee, editor in chief of the British Medical Journal states, “Rather than restricting takeaway food we should seek to transform it, by making healthy food as visible, tasty, and cheap as unhealthy food.” We’re looking forward to contributing to that ambition. ”

This weeks recipe is one I picked up in New Orleans for blackened chicken, a cajun style way of seasoning and preparing that can also be applied to fish, shellfish, pork, beef and vegetables. We also prepared blackened vegetables as in each course we offer vegetarian options and we also made a large salad to be served with our blackened chicken and blackened vegetables.

Our ingredients for our salad and blackened vegetables

We preheated our oven to 200 C° and then we prepared our chicken and vegetables separately and took extra special care with utensils, surface and cleaning as we do in every class. We made two batches in separate bowls of the blackened seasoning one for the chicken and to that we added 1 TBSP of flour and one for the vegetables which we did not add 1 TBSP of flour.

Blackened Seasoning recipe:

• 1 TSP paprika (smoked paprika if you have it)
• 1 TSP thyme
• 1 TSP oregano
• 1/2 TSP chilli flakes
• 1/2 TSP onion salt
• 1 TSP cayenne pepper
• 1 TSP freshly cracked black pepper
• 1/2 tsp garlic salt
• 1 TBSP Flour* add this only to the mix for the chicken, not for the vegetables

We tossed 700g of chicken sliced into 2-3 cm wide strips in the bowl with the blackened seasoning mix with the flour, covered with cling film and put in the fridge. In the second bowl of the seasoning without the flour we tossed our vegetables which included brocolli, peppers and carrots and stirred them until the mix was evenly on the veg. Them we sprayed a non stick baking tray with a few sprays of our coconut oil cooking spray and added a few more sprays on top of the veg and put them in the oven on the uppermost tray. We cooked them for 30 minutes but set a timer for 15 minutes so that we could check them and turn the veg so that they were cooked nice and evenly without burning.

With our veg in the oven we made our salad and decided as a group to leave it undressed as we had so much flavour in our chicken and veg we wanted the salad to act as a palate cleanser and to enjoy the taste of the salad ingredients, in this case we had gem lettuce, carrots, cucumber, peppers and tomato.

Then we heated our pans until they were at medium hot to high heat and put 3 sprays of our coconut oil spray and then placed our chicken in the pan which should be so hot that the chicken immediately starts to sizzle. Make sure you let the chicken have enough space to cook and depending on the thickness of your strips cook them for 4-6 minutes on each side so that each piece is thoroughly cooked and a nice dark brown colour all over. Leave the strips to rest for a few minutes and remove the blackened veg and serve together with your pre-prepared salad.

Pan searing our blackened chicken strips

This was our lovely feast which was thoroughly enjoyed by all and everyone commented that the seasoning wasn't spicy but very flavourful and enhanced the chicken and vegetables. This recipe works wonderfully with salmon and can be adapted to a salmon pasta or blackened prawns in a stir fry with some vegetables. You can even make the seasoning and rub it into a whole chicken and have left overs for salads or curries and turn your stock into a soup. Next week we will be preparing a Vegetable Daag curry with homemade mango chutney.

Mexican Food - Wk 1 - Healthy Eating Alternatives to Fast Food/Takeaways

Last year I started teaching a lot of healthy eating courses across London which have proved very popular as we can't avoid the internal or external pressure of eating and providing healthy meals for ourselves and our families and friends. This particular course is six-weeks long and focuses on working with families to provide them with healthy alternatives to fast food and takeaway options. This course takes place at the Sebright Children's Centre in Hackney, London that offers all sorts of amazing courses, creche, advice and support for families and young children.

In the UK we spend over £30 billion on convenience food each year with the average person consuming over 84 fast food meals and 64 ready meals throughout the year. We have all probably eaten a take away or fast food meal due to reasons of convenience, cost, time constraints, peer pressure, environment or cravings. As with everything, takeaways and fast food meals eaten in moderation or as part of a healthy diet and lifestyle are not detrimental to our health but over-reliance on these types of food can be due to their high fat, sugar and salt content. This course intends to educate and promote healthy eating by providing healthy food and healthy recipes that are tasty, nutritionally rewarding, easy to prepare and financially comparable or cheaper than their fast food alternative.

Week one covered Mexican food and as far as fast food and takeaways go Mexican food can be one of the healthier options if care is taken to avoid over-sized portions and care is taken with additional toppings such as sour cream guacamole. I lived in America for a long time and Mexican food has long been popular there and as with anything you can find options within a wide range of price points and levels of quality ingredients.

As we were having so much fun, this is the only evidence that I have from this first week of a six-week long course I am teaching on Healthy Eating Alternatives to Fast Food/Takeaways.  We made beef tacos and vegetarian black bean tacos with hard corn shells and soft flour shells with a homemade salsa and homemade guacamole. We omitted the sour cream and served with a bit of shredded cheese and lettuce.

For today's session we used Jamie Oliver's recipe for beef tacos as a basis and just substituted black beans for the ground beef for our vegetarian tacos. We made ground beef tacos, black bean tacos, our own guacamole, our own salsa and served these with some shredded lettuce, tomato and cheese.

This week was an excellent first session and we had some parent and children preparing and trying avocado for the first time and everyone agreed that Mexican is a great option to prepare at home. We also noted that it is so easy to create your own guacamole and salsa and so much better than the ready-made options that are on offer in the shops. I also shared with the group that you don't need to buy specialist salsas or "Mexican" ingredients available in the shops. For example there was a tin of "Mexican black beans" that was basically black beans in water with a jazzy logo for £1.45 and I was able to get a box of organic black beans in water for £0.75. Personally my own type of fast food would be a burrito or tacos as they are filling and you can customise them according to your own tastes but they are indeed that much better prepared at home and with a bit of practice and experimentation which is the whole point of the course.

• 1 onion, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 1 tbsp olive oil
• 2 garlic cloves, sliced
• A pinch of paprika
• 1½ tsp cumin
• 500g minced beef or a 400g tin of black beans*
• 250ml beef stock
• 12 corn or flour taco shells
Grated cheese, lettuce and tomato to serve

*For the vegetarian black bean taco option, use all the ingredients above except beef and substitute beans for ground beef and vegetarian stock for the beef stock.

Salsa
• 2 tomatoes, roughly chopped
• Juice of ½ lime
• 1 spring onion, finely sliced
• 1 tbsp coriander, roughly chopped

Guacamole
• 2 avocados
• Juice of ½ lime
• 2 tbsp chopped tomatoes

1. Preheat the oven to 180C/gas 4.
2. Soften the onion and peppers in the olive oil in a large pan over a low heat. Add the garlic, paprika and cumin and cook for 1–2 minutes.
3. Add the beef and stir until it has browned. Pour in the stock, cover, and cook for 45 minutes.
4. Meanwhile for the salsa, get the kids to mix the tomatoes with the lime juice, spring onion and coriander, then season carefully to taste.
5. For the guacamole, have the kids mash the avocados with a fork. They can then squeeze in the lime juice, add the tomatoes, season, and gently mix it all up.
6. Spread the taco shells out on a baking tray and place in the oven for 3–4 minutes until crisp. Get the kids to fill the shells with the meat, salsa and guacamole or lay everything out and let everyone help themselves.

Chinese Blossoms Activity

These are the results from an activity held in a stay and play activity at Morningside Children's Centre in Hackney, London to celebrate spring and Chinese New Year. We talked about the different parts of trees, flowers and seasons. Then we looked at historical examples of drawings of Chinese Blossoms as well as photographs of Chinese Blossoms. For materials we used paper, stickers, cotton balls, pipe cleaners, glue, markers and tissue. It was a birlliant activity which the children really enjoyed and became enthralled with and made a lovely display.

Vestry House Museum WWI Biplane activity

On Wednesday 8 April I taught how to make WWI biplanes as part of the Waltham Forest Adult Learning Service day of activities held at Vestry House Museum in Walthamstow. We toured the exhibition and noted the personal accounts, art works, photographs and posters of the time with the children and adults and then when we returned to the activity room we created and decorated WWI biplanes. It was a great day with lots of other activities going on within the setting of the exhibition and the Vestry Museum's beautiful gardens.

Plum Jam - Jam & Chutney Making course 13/11/14

Here are some photos and the recipe from the second week of the six-week jam and chutney making course at Daubeney Children's Centre in hackney, London. You may recall that we made

pineapple and passion fruit jam in week one

. The feedback was that all the families enjoyed the jam, even children who generally do not eat much jam. I always tell customers and students that jam isn't just for toast, I put a spoonful in porridge for breakfast in the winter and in natural yoghurt in summer or an all-year round snack. I also use jam as a binder when making oatcakes, use it in muffins and in jam tarts.

This week we made plum jam. I always keep it seasonal for Smy Chutney and for the courses so this was the perfect time of the year to make plum jam.

This recipe makes such a beautiful, deep red jam, notice it up the sides of the pan and the wall.

Here is lovely Lola stirring the jam. She makes stunning cakes so we chatted a lot about different recipes that can be added to cakes, tarts and puddings. 

Plum Jam Recipe

Ingredients:

2 k Plums

2 k Sugar

2 Lemon

1. Select fully ripe plums with which to make the jam
2. Wash and rinse the fruit.
3. Carefully remove all stems, pits, skins, and blossoms, if necessary, from the plums.
4. Cut the fruit into pieces and make sure to remove each plum stone and discard.
5. Measure the fruit and place in a large saucepan.
6. Stir in the correct amount of sugar for the recipe and keep stirring as you bring the mixture to a boil.
7. Continue stirring until the mixture thickens.
8. You will need to test that the mixture has reached its setting point, or readiness for jarring, keeping in mind that the mixture will continue to thicken slightly as it cools.  There are two methods for testing: Refrigerator test – Place a plate in your refrigerator while you are making the jam. When you think that the jam is ready, remove the plate and allow a few drops of the mixture to drop onto the plate. After a few minutes, check to see if the mixture has gelled.  Push the droplet with your finger and if it wrinkles it is ready to place in your sterilised jars. Temperature test – Using a thermometer to test that the mixture has reached the optimum temperature for your altitude:  Anywhere from a sea level of 300 metres to 8,000 metres will be alright to reach a temperature of 220°C.
9. Once the mixture is ready, remove it from the heat and skim off any foam that may have formed on the surface.
10. Pour the mixture into sterile jars (see above), leaving .5 cm headspace.
11. Use a clean, damp piece of kitchen towel to wipe the rims of the jars.
12. Top each jar with a lid, screw on the cover tightly and allow to cool.
13. The jam will be best if eaten within one year, refrigerate once open.

Pineapple & Passion Fruit Jam - Jam & Chutney Making course 06/11/14

I recently taught a six week course in jam and chutney making at Daubeney Children's Centre in Hackney, London for local families. The course was open to parents and carers to learn the basics of jam and chutney making, food handling and preparation, health and safety and how the resulting jams

and chutneys could be used. The first recipe that we covered was pineapple and passion fruit jam.

I love combining pineapple with other fruits such as strawberries or mango when making jam and passion fruit also pairs very well with pineapple.

The facilities at Daubeney are wonderful, as are the staff and it was a great six-weeks meeting and sharing with them. I would also like to especially thank Lola who attended with her daughter for their enthusiasm and sharing with me her passion, skills and creativity for cookery and especially cake-making. I am always learning as well! 

We used a play room with a fully equipped kitchen so that we could prepare and involve the children in identifying the fruit, tasting the fruit and helping to prepare the recipes. It was great to introduce fruits that some of the families had not tried before or had not eaten much of because they weren't familiar with how to choose or prepare them. We followed the recipe below and measured, chopped, strained , stirred, cooked and poured our jams into the sterlised jars.

The families also decorated labels for their jam creations inspired by the days activities and ingredients. All the families took a jar of the jam that they made home with them and all the additional jars that we made were sold at a Christmas fair held at Daubeney Children's Centre.

I'll be posting some photos and recipes from the six-week course at Daubeney as well as workshops held at other Children's Centre's. I will also be sharing other arts and crafts workshops that I have been teaching.

Pineapple and Passion Fruit Jam Recipe

Ingredients:

1.5 k pineapple after removing the skin, eyes and core

1.5 k passion fruit which will give you roughly 300ml of strained juice

1.5k sugar

1-2 lemons

Yield:

This recipe yielded 6 x 500ml jars and one 500ml jar that as not fully filled so we used this to smother the still warm jam onto toast to share amongst ourselves and the Centre.

1. Take the pineapple and cut off the top and bottom. Stand the pineapple on the chopping board and remove the outer skin and then remove all the brown “eyes” from the outside. Cut the pineapple in half lengthways and then cut each half lengthways again so that you have quartered it. Then remove the core from each quarter segment and then chop the pineapple into small chunks. A top tip given by one of the mums is to refridgerate segments of pineapple cores and let teething babies gnaw on them to soothe their aching gums.
2. Take the passion fruits and cut each one in half and use a spoon to scoop out the flesh and seeds into a measuring cup. Then pour the flesh and seeds into a sieve over a bowl and use the back of a spoon or plastic spatula to press the juice into the bowl. You can reserve the seeds to add to your jam if desired, since we were sharing our jams with children we decided to not add any seeds. Remaining seeds can be dried and roasted to make a healthy snack or addition to salads.
3. Measure your pineapple and passion fruit juice and take note of the amounts.
4. For each 1 k of fruit take one lemon and cut in half and put the juice into a measuring jug making sure to remove any seeds.
5. Measure out the same amount of sugar as there is fruit.
6. Add the pineapple, passion fruit juice, sugar and lemon juice to your pan.
7. Continue stirring until the sugar disintegrates and keep stirring until thickened.
8. If small children will be eating the jam and you are worried about larger chunks, once the sugar has disintegrated you can remove the pan from the heat and use a hand blender to make the mixture smoother, if so desired.
9. The mixture may start to boil and you can keep stirring and reduce the heat. Once it has settled you can raise the heat again and keep stirring and repeat until the jam is of the desired thickness.
10. You will need to test that the mixture has reached its setting point, or readiness to put in jars, keeping in mind that the mixture will continue to thicken slightly as it cools.  There are two methods for testing: Refrigerator test – Place a plate in your refrigerator while you are making the jam. When you think that the jam is ready, remove the plate and allow a few drops of the mixture to drop onto the plate. After a few minutes, check to see if the mixture has gelled.  Push the droplet with your finger and if it wrinkles it is ready to place in your sterilised jars. Temperature test – Using a thermometer to test that the mixture has reached the optimum temperature for your altitude: Anywhere from a sea level of 300 metres to 8,000 metres will be alright to reach a temperature of 220°C.
11. Once the mixture is ready, remove it from the heat and skim off any foam that may have formed on the surface.
12. Pour the mixture into sterile jars, leaving .5 cm headspace from top of the jar to top of the jam.
13. Use a clean piece of kitchen towel to wipe the rims of the jars.
14. Top each jar with a lid, screw on the cover tightly and allow to cool. Store in a dark, dry, cool place.
15. The jam will be best if eaten within one year, refrigerate once open.