UCD Health Promotion Committee

The

UCD Student Cookbook

2012

The Young Persons 5-a-day Guide to

Mental Health & Resilience

www.facebook.com/HeadstrongTheNationalCentreforYouthMentalHealth
www.twitter.com/HeadstrongYMH

Introduction
UCD Health Promotion Committee under the chairmanship of Vice
President for Students, Dr Martin Butler, promoted the 6th Healthy
Cooking Competition last academic year. Contestants were asked to
submit recipes for nutritious tasty well balanced and economical dishes
quite a challenge!
The competition was launched in January 2012 when Cooks Academy
demonstrated a variety of nutritious economical dishes suitable for a
student budget.
Many thanks to Dr Eileen Gibney who has from the beginning of this
initative given us the benefit of her expertise when shortlisting the
competition entries for the final. This year we were very excited when
the student representative on the committee made a successful
application to THINKBIG, an initiative jointly established by Headstrong
(an organization dedicated to the mental health of young people) and
O2 as part of the latters corporate social responsibility programme. This
award was used to finance the final cookup and prizes. The event was
very well attended and there was a record participation in our annual
food quiz also run on the day!
The recipes in this cookbook include those chosen for the final, some
gems from previous years and contributions from Cooks Academy as
well as a few contributions from staff!
They all comply with the competition guidelines of being nutritious,
with readily available ingredients which can be cooked using minimal
equipment. This edition also includes some tips for healthy eating, a
basic cooking equipment list as well as an advice sheet (see opposite
page) from Headstrong for a healthy lifestyle.
The generous sponsorship of this publication by UCD Commercial Office
is much appreciated.

Ros McFeely & Kathleen Kiely

Student Advisers

Contents
A-Z of Culinary Terms
Nutritional & Lifestyle Advice
Food Pyramid
Basic Equipment for a Student Kitchen

Smart Foods

Budget Tips
Food Safety
Weights, Measures, Abbreviations and other terms

4
7
8
11
13
16
17
18

Recipes

19

Potato Gnocchi with Tomato & Basil Sauce

Chorizo & Chickpea Pasta
Ginger Scallion Chicken Fried Rice
Hearty Split-pea Stew with Quinoa
Butternut Squash & Chickpea Curry
Smoked Haddock, Spinach & Pea Risotto
Breakfast Smoothie with Low Fat Yoghurt
Carrot & Coriander Soup
Chargrilled Mackerel with Kachumba
Turkey Picatta
California Sprout Salad
Chicken and Chickpea Tagine
Beet Magic Juice
Healthy Chocolate Pecan Truffles
Grilled Mixed Vegetables
Bleakeleys Burrito Pancakes
Cottage Cheese Pancakes
Red Lentil Soup

Minestrone Soup
Sweet Potato and Lentil Curry
Paquitas Lentil and Chorizo Stew
Carrot Cake
Mediterranean Vegetable Hot Pot
Vegetarian Moroccan Tagine
Courgette & Carrot Chilli

20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44

Useful Websites

45

A-Z of Culinary Terms

These are some of the editors favourites, compiled when browsing
Food of the Western World by Theodora Fitzgibbon who was the
Irish Times Cookery Editor for many years, probably before most of
you were born! Her recipes still stand the test of time.

A
B
C

la carte: A menu term signifying

that each item is priced
separately.
aste: To spoon either hot fat or
other liquid over roasts to keep
them moist during cooking.
acciatore: Italian for hunter, refers
to food prepared hunter-style,
with mushrooms, onions, tomatoes,
various herbs and sometimes wine.
Chicken cacciatoreis the most popular
dish prepared in this style.

eglaze: after food (usually meat)

has been sauted and the food
and excess fat removed from the pan,
deglazing is done by heating a small
amount of liquid in the pan and stirring
to loosen browned bits of food on the
bottom. The liquid used is most often
wine or stock. The resultant mixture
often becomes a base for a sauce to
accompany the food cooked in the
pan.

aram Masala: is the Indian name

for a mixture of freshly ground
spices usually including cardamom,
cloves, cinnamon, coriander, cumin,
mace, ginger, turmeric and black
pepper.

H
I
J
K

ake: is a sea fish of the cod family

and can be cooked like cod.

ndian Rice: refers to rice grown in

India, the two main types of which
are Basmati and Patna.
ajecznica: scrambled egg in Poland
is a breakfast dish usually served
garnished with chopped chives
atalu: a Turkish dish consisting
of aubergine and green pepper
cubed, tomatoes cut in quarters, sliced
green beans and okra (also called
ladies fingers); all these ingredients
are simmered in oil with garlic and
chopped parsley.

L
M

ntre: in America, the term entre

refers to the main course of a
meal. In parts of Europe, it refers to
the dish served between the fish and
meat courses during formal dinners.
illeted: means boned and usually
refers to fish which has had its
bones removed.

atte: Italian for milk and so our

milky coffee gets its name!

arinade: is a highly seasoned

liquid in which meat, fish and
game is allowed to sit for several
hours and which has the effect of
flavoring and tenderising it.
uts: are edible kernels enclosed
in a hard shell. Nuts are very
nutritious and many can be eaten
raw. Some such as walnuts, almonds
and peanuts produce oils that have
distinctive flavours.

regano: or French Marjoram is

a Mediterranean aromatic herb
used extensively in soups, stews
and sauces. It was traditionally
recommended as a tea to treat chest
infections.
arsley: is used as a garnish () for
fish, eggs, meat and vegetables.
It is also used as flavouring in soups
and sauces. Traditionally it was used
as a tea to alleviate the symptoms of
indigestion and rheumatism.

uinnat Salmon: did you know that

when you eat tinned salmon,
it is likely to be Quinnat as this is a
common variety of Pacific salmon.

ag: is the correct term for

Bolognese Sauce. 250g of minced
beef is browned with 125g chicken
livers (optional), 1 finely chopped onion
and garlic to which is added 1 finely
chopped carrot, 1 celery stalk, 2 slices
of bacon or ham, 1 tbsp tomato pure,
pinch nutmeg, 1 cup of stock, cup of
white wine and seasonings (oregano,
salt and pepper). This is brought to the
boil and simmered until it is thick and
creamy.

S
T

aut: To cook food quickly in a

small amount of oil in a skillet or
saut pan over direct heat.
ortilla: is a thin pancake-like wafer
made from Masa which is a
cornmeal and is used in Mexico in
place of bread. A Tortilla when first
made is known as a blandita. When
it is stale it is fried in a little oil and it
becomes a tostada; and when it is
fried with a filling it becomes a taco!

va: is the Italian for grape.

Uva di corinto is a currant
(currants are small seedless grapes
that came originally from Corinth); Uva
passa is a raisin (Raisins are sundried
grapes); Uva sultane is a sultana
(sultanas are white seedless grapes).
anilla: is a member of the orchid
family, the pods of which are long
and sheath like thus giving its name
(Vainilla is a Spanish word meaning
little sheath). Vanilla essence is used
as flavouring in baking. Much of the so
called vanilla essence nowadays is not
extracted from the vanilla pods but
from vanilline, a synthetic product.

aldorf salad: consists of peeled,

cored, diced apple mixed with
equal amounts of celery; to this
mix add mayonnaise and pecan or
walnuts.

X
Y

ouba: a small Spanish fish similar

in size and taste to a sardine. Good
on the BBQ.
ogourt: milk to which Lactobacillus
bulgaricus has been added, which
thickens the milk to a creamy curd
which we now call yogourt. The Turks
and Greeks claim themselves as the
originators of yogurt but Prof Massal
having isolated the bacterium in his
laboratory in Geneva about 1870 and
having passed on his technique to Prof
Mechnikov in Russia can probably take
the credit for its widespread popularity.

wetsch: is a fruit of the plum

family grown in Germany mainly
for drying into prunes.

Nutritional &
Lifestyle Advice
Nutrition
Your body needs a wide variety of vitamins and minerals
to keep you healthy. Fish is a great source of these essential
nutrients; it is naturally low in saturated fat, rich in easy-to-digest protein
and packed with many of the essential vitamins and minerals necessary for
good health. Omega-3 fats help to reduce your risk of heart disease and help to
keep your brain healthy into old age. Vitamin D helps you to absorb the calcium
from your food so its good for your bones, and the low-fat protein found in
fish means you can help to keep cholesterol levels healthy. So when you add
fish to your diet, youre taking care of more than your looks! By eating fish you
get protein, iodine, zinc, selenium, and vitamins B, A and D as well as the allimportant omega-3.

A good nights sleep!

All the nutrition in the world will be useless without giving your body enough
rest to allow the nutrients to do their work. When you sleep your body gets busy
repairing and rebuilding, so aim to be in bed by 10pm a few nights a week.

Glass of milk could accompany any dish for extra calcium.

Healthy exchanges are possible. For instance replace white toast, sausage
and fried egg with the healthier option of brown toast, poached egg and grilled
bacon.

Food Pyramid
The Food Pyramid balances foods in the amounts needed to ensure you are
eating sufficiently for the lifestyle you are leading. The more active you are, the
higher your energy needs will be. Energy should come from the breads, cereals
and potatoes shelf and from the fruit and vegetable shelf i.e. the two bottom
shelves of the pyramid.
Fats, biscuits, cakes, confectionary and high fat food snacks can be enjoyed as
part of a healthy eating plan, but in limited amounts.
Foods that contain similar nourishment are grouped together and can be
interchanged. This allows you flexibility of choice, and provides the variety
you need for good health. Variety is the spice of life!

Food Pyramid

5th Shelf: Sparingly

4th Shelf: Meat, Fish,, Alternatives

3rd Shelf: Milk, Cheese and Yoghurt

2nd Shelf: Fruit & Vegetables

Bottom Shelf: Breads, Cereals & Potatoes

If you are wondering what foods to eat and what to avoid, the Food Pyramid
gives you a guideline as it balances foods in the amounts needed to ensure
you are eating sufficiently for the lifestyle you are leading. The more active you
are, the higher your energy needs will be. Energy should come from the breads,
cereals and potatoes shelf and from the fruit and vegetable shelf i.e. the two
bottom shelves of the pyramid. Fats, biscuits, cakes, confectionary and high
fat food snacks can be enjoyed as part of a healthy eating plan, but in limited
amounts. Foods that contain similar nourishment are grouped together and can
be interchanged. This allows you flexibility of choice, and provides the variety you
need for good health. Variety is the spice of life!

Suggested amounts to eat from each shelf

Bottom Shelf

4th shelf

Breads, cereals and potatoes

Meat, Fish and alternatives

Choose at least 6 or more of the

following each day:

Choose any 2 of the following each

day:

1 bowl of breakfast cereal or

1 slice of bread or
3 dessertspoons cooked pasta/rice
or
1 medium potato - boiled or baked

Note: If physical activity is high, up to

12 servings may be necessary

2oz cooked lean meat or poultry or

3oz cooked fish or
2 eggs (not more than 7 per week)or
9 dessertspoons cooked peas/beans
or
2oz Cheddar type cheese
(preferably low fat) or
3oz nuts (not suitable for young
children)

2nd Shelf
Fruit and vegetables

5th Shelf

Choose at least5 or more of the

following each day:

To be used very sparingly

1/2 a glass of fruit juice or

3 dessertspoons of cooked
vegetables or salad or
Bowl of homemade vegetable soup
or
1 medium sized fresh fruit or
3 dessertspoons cooked fruit or tinned
fruit (preferably in own juice)

3rd Shelf
Milk, cheese and yoghurt
Choose any 3 each day:
1/3 of a pint of milk or
1 carton of yoghurt or
1 oz Cheddar/Edam/Blarney cheese

Oils and fats

Use about 1oz low fat spread/low
fat butter or oz margarine or butter
each day. Use oils sparingly.
Sugars, confectionary, cakes,
biscuits and high fat snack foods
If you drink or eat snacks containing
sugar, limit the number of times
you take them throughout the day.
Eat high fat snacks in only small
amounts, and not too frequently.
Choose lower fat, sugar free
alternatives.
Alcohol
In moderation, preferably with
meals and have some
alcohol free days.

Note: Choose low fat choices

frequently

10

Basic Equipment
for Student Cooking
The table below contains suggestions for equipment that will make
your cooking easier and more enjoyable. In addition, if you have the cash
(approx 30) or can persuade your fellow students to share, invest in an
electric hand-held blender. It is terrific for blending soups and sauces.
A small food processor will also help you speed up many preparation jobs.

Cooking Utensils
large & small non-stick frying pans

cutting board

wire whisk

1 cooking spoon

2 Medium sized pots

garlic press

vegetable peeler

1 can opener

1 large pot for cooking pasta/rice

salad spinner

measuring cups/ spoons

1 sharp cutting knife

2 spatulas

mixing bowls

Dry
Basil
Oregano
Black pepper (Ground)
Paprika
Chili powder
Peppercorns
Cloves
Rosemary
Coriander
Sage
Cumin
Salt
Curry powder

Handy ingredients to
have in your kitchen
cupboard
Fresh/tinned
Basil
Garlic
Parsley
Ginger
Tomato paste
Tins of tomatoes
Tins of chickpeas
Kidney beans
Rice noodles

Tarragon
Dill
Thyme
Pasta shapes
Rice

11
11

12
12

Smart Foods
According to the Irish Nutrition and Dietetic Institute
(INDI), some of the smartest things that students
can do in the run up to exams is to eat healthily and
incorporate some moderate exercise and fresh air into
their daily routine; all of these routines will lead to a more
focused mind and make it easier to study properly.

Breakfast
Eat a good breakfast if you want to ensure that your brain is sufficiently
energised to absorb all the new material you are being given. Your brain uses up
to 20% of your total daily energy requirement so you must feed it with suitable
foods high fibre cereals will give your body a steady slow release of glucose.
Slow release foods at breakfast include:

Wholegrain cereal like weetabix with milk and fresh orange juice

Bowl of porridge with sultanas

Wholemeal bread toasted with chopped banana

Smoothies are an option on days when you may feel too nervous to eat.

Snacks
Regular snacks are very useful especially around exam time which can be
scheduled right throughout the day. Snacking on healthy foods will ensure
a steady stream of glucose necessary to ensure that the brain can function
properly. INDI recommend the following healthy snack options:

Fresh fruit (apple, strawberries, kiwi) or veg (carrot, celery, pepper)

Popcorn

Fruit /Wholemeal scone

Dried fruit /nuts

Fruit Brack

Wholegrain cereal bars

What to drink?
INDI recommends drinking approx 1.5 lts of non-caffeine drinks/day (eg. fruit
juices, herbal tea and of course water) in order to keep well hydrated. If you drink
fruit juices, Nutritionist Natalie Savona recommends diluting them by half with
water to reduce the high sugar content.
While some studies indicate that the equivalent of one cup of coffee can
make us more alert, excess caffeine can lead to loss of concentration
and add to anxiety levels so avoid using caffeinated drinks as they
are likely to have the opposite affect to the one you want!

13

Lunch
A good lunch is always recommended but particularly around exam time Its
very difficult to concentrate on the exam question with a rumbling tummy! On
the other hand a sausages and chip lunch while it might be very tasty at the
time will leave you feeling very sluggish for the afternoon as fat is very hard to
digest particularly if youre nervous. Avoid the quick fix sugary bun too as that will
upset your blood sugar levels not the best way to study or take an exam!
INDI recommends :

Bowl vegetable soup and wholemeal scone/bread

Wholemeal chicken/ham/egg/cheese Sandwich

Chicken/tuna Wrap

Prepared tuna/pasta salad

Smoothies

Beyondbakedbeans.org has a great selection of lunch recipes a few of which we

have reproduced in this cookbook.

Alcohol
Excessive indulgence in alcohol has consequences for your health and
academic performance. Check out the Headstrong publication Get the
Lowdown on alcohol & Drugs by visiting www.headstrong.ie and going to the
General Interest section in Resources.
The UCD e-Pub is an interactive web survey that allows UCD
students to enter information about their drinking patterns and
receive feedback about their use of alcohol. Check your alcohol
intake compared to other Irish students by logging on to
www.ucd.ie/studentadvisers and click on the ePub icon.

14

General advice
INDIs expert advice is applicable at any time but especially around
exam time:
Dont skip meals especially breakfast.

Avoid any kind of weight loss diets during exam time as many of these are
lacking in essential nutrients and can cause you to lack concentration.

As many students leave home quite a while before an exam be sure and
take a healthy snack with you to eat either during or before the exam.

Avoid caffeine drinks especially in the evening - try herbal/green tea

instead as this will help you sleep better - another essential for successful
exams.

Get some form of exercise every day for example a brisk 30 min walk etc
which will help you to relax and concentrate better.

Amanda Wynne of the British Dietetic Association adds that students especially
females should boost their iron intake. Red meat is ideal (mince works just as
well as more expensive cuts) but if youre a vegetarian, add nuts, pulses and
leafy green veg such as broccoli to your diet to boost iron levels.
It is recommended that you include oily fish such as tuna, mackerel and
sardines in your diet as they can help to stabilise your mood and combat
depression.

Evening meal and a good nights sleep

A light protein-based meal is best for your dinner in the evening use lean
chicken or fish and plenty of vegetables.
Share your meal and the cooking with someone - have a chat and relax. A small
snack before bed of a banana and a few nuts, a slice of hot-buttered wholemeal
toast or wholemeal crackers can stop you waking with nighttime hunger pangs.
Some people find a warm milky drink comforting and it helps them get to
sleep, but a camomile-based tea has a very calming effect too. Coffee - and
other caffeine based drinks -should be avoided at this stage of the day so as to
promote relaxation rather than excessive stimulation. And leave at least an hour
between finishing work and going to bed to allow your body to wind down. Have
a bath, dim the lights, listen to some favourite music and try to relax.

15

Some Budget Tips!

Always make a list before going shopping. That way you are less likely to
impulse shop.

Budget: Work out how much youre going to spend on food each week and
then stick to the budget. There is no sense in T-bone steaks for dinner in
September and sliced pan by Christmas! Processed food and takeaways are
expensive. You can dine in style if you buy fresh ingredients and cook yourself.

Compare prices: Remember to shop around. You may find the shop nearest
to you is charging you for the pleasure of being close by. A short walk away may
result in substantial savings. So know what to shop for and where. Sharing the
cooking will also result in savings and its much more sociable to prepare, cook
and eat together!
Dont forget those carbon footprints. If you can buy local produce in season
you will be doing yourself and the environment a favour!

Economise - cook in batches. Its much more economical to cook a larger

quantity but you dont have to eat the same thing every day! After cooking, cool
the food quickly (within one to two hours), then freeze in serving-sized portions.
Make sure you reheat the food until its piping hot all the way through.
Food goes off so cut down your waste by using up what you buy and freeze
what you dont need.

16

Food Safety Please take it seriously

Hand washing before cooking
Do get into the habit of washing your hands before you
start to cook. If you are entertaining some friends they
wont be impressed by your efforts to poison them if they
are ill after your cooking.

Crimes against hygiene

Some people think that having piles of dirty dishes in the sink and eating foods
of dubious safety is an essential part of the student experience. But if you dont
think a bout of food poisoning is going to enhance the semester, here are a few
of the safety corners you cant afford to cut.

Leftover takeaways
If you really want to, theres nothing wrong with eating a bit of leftover pizza or
curry for breakfast, as long as its been kept in the fridge. But you mustnt eat it
if its been left out at room temperature overnight. In the right conditions, one
bacterium could multiply to thousands of millions in twelve hours. Remember
to cool leftovers within one to two hours and then put them in the fridge. If you
reheat them, make sure they are piping hot all the way through.

Use by dates
Use by means exactly that.
There really isnt any leeway - once the Use by date has been and gone, you
just cant be sure the food is safe to eat. If you chance it, it could make you ill.
Best before dates are used on less perishable foods. Once this date has passed
the food might not have such a good taste or texture, but its unlikely to make
you ill.

Mouldy food
Once you spot some furry growth on food, dont be tempted to cut that bit off
and eat whats left. Moulds and other fungi produce invisible toxins, which can
penetrate the rest of the food and make you ill. So, if a food has gone mouldy its
safest to bin it.

Food on the floor

Floors arent clean, so any food that is dropped on the floor - even if it makes
contact for just a fraction of a second - could be covered in
dirt and bacteria when you pick it up. So, if your toast lands
buttered side down it belongs in the bin!

17

iations

sures, Abbrev

Weights, Mea
s...

and other term

ls)
Tablespoon (Tb
p)
Teaspoon (Ts
Millilitre (ml)

Litre (l)
e (oz)
Pint (Pt) Ounc
pound (Lb)

)
= 3.5 ounces(oz
100g
Lbs
1.10
s =
am
gr
0
50
05 pounds
1 kilogram = 2.2
5 ounces
=3

= 1 teaspoon
5 ml
= 1 tablespoon

l
m
15
= 3.4 fluid oz

l
m
100
= 1 cup

l
m
240
= 34 fluid oz
1 litre
=4.2 cups

=2.1 pints

ml
1 fluid oz = 30
pint
20fluid oz = 1
= 237 ml
1 cup
l
= 1 pint = 473 m
2 cups

18

Fishy
Smoked Haddock, Spinach & Pea Risotto
Chargrilled Mackerel with Kachumba

25
28

Vegetable
Potato Gnocchi with Tomato & Basil Sauce
Hearty Split-pea Stew with Quinoa
Butternut Squash & Chickpea Curry
California Sprout Salad
Grilled Mixed Vegetables
Cottage Cheese Pancakes
Sweet Potato and Lentil Curry
Mediterranean Vegetable Hot Pot
Courgette & Carrot Chilli
Vegetarian Moroccan Tagine

20
23
24
30
34
36
39
42
44
43

Meat
Chorizo & chickpea Pasta
Ginger scallion Chicken fried rice
Turkey Picatta
Chicken and Chickpea Tagine
Bleakeleys Burrito Pancakes
Paquitas lentil and chorizo stew

21
22
29
31
35
40

Drinks
Breakfast Smoothie with Low Fat Yoghurt
Beet Magic Juice

26
32

Soups
Carrot and Coriander soup
Red Lentil Soup

Minestrone Soup

27
37
38

Desserts
Healthy Chocolate Pecan Truffles
Carrot Cake

33
41

19

Potato Gnocchi with

Tomato & Basil Sauce
Vegetarian
Ingredients
2 baking potatoes
1tsp Sugar
240g pasta flour
1tsp White wine vinegar
2 eggs
500g cherry tomatoes
1tsp Coriander (seeds)
Fresh Basil
1 onion
2 tbsp Creme Fraiche
3 cloves garlic
Grated parmesan cheese
1 tbsp tomato paste
olive oil for cooking

Instructions for Cooking

1. Cut potatoes in half and boil in salted water until cooked through-25-30
minutes.

2. Meantime dice the onion and finely dice garlic clove and sweat for 5-10
minutes with the coriander seeds in a small amount of olive oil.

3. Add the tomato paste, sugar and wine vinegar and cook until sugar has
dissolved.

4. Add the tomatoes and cook for 10-15 minutes until the they have broken
down.

5. Blend with a hand blender.

6. Add crme fraiche and finely diced basil.
7. When potatoes are cooked, peel and mash them. Leave to cool slightly
and then add the flour and eggs. Shape into sausages and cut into 2/3 inch
pieces. Drop them into boiling water until the gnocchi rise to the surface of
the water.

8. Remove them and add to the tomato sauce and heat through.
9. Serve with grated parmesan.

Conor McCollum Competition finalist

20

Chorizo & chickpea

Pasta
Ingredients
1 400g can of drained chickpeas
300g of organic whole-wheat fusilli pasta
1 can of finely chopped tomatoes
1 packet of chorizo slices
1 teaspoon of dried cumin
1 teaspoon of dried coriander
Freshly chopped coriander

Instructions for Cooking

1. Bring some water to a boil over a medium heat. Add the pasta and cook for
about 10 minutes or as the package directs.

2. Warm a fairly wide, heavy-based saucepan over a medium heat. Add the
chorizo slices and stir with a wooden spoon for 1 to 3 minutes.

3. Stir in the tomatoes and add a tomato can of water.

4. Add the dried cumin, dried coriander and the drained chickpeas. Leave it to
bubble away, firmly but gently, while the pasta finishes cooking. Once the
pasta is cooked, drain it and add it into the sauce and stir.

5. Sprinkle over the freshly chopped coriander and serve.

Note: You can add more vegetables if desired such as sweetcorn, thereby
increasing the taste and nutritional content of the dish. If you are vegetarian,
then leave out the chorizo for a tasty vegetarian dish!

Jamie Black competition finalist

21

Ginger scallion
Chicken fried rice
Serves 2
Ingredients
4 chicken breasts
Piece of fresh ginger
1 bundle scallions
1 carrot
salt and pepper
vegetable oil
rice (approx 100g per person)

Instructions for Cooking

1.
2.
3.
4.
5.
6.
7.

Cut ginger, scallion, carrots and onion into any shape.

Boil rice until nearly cooked
Heat vegetable oil into pan, then put in onion, ginger and scallion.
After they are caramelised, add in chicken breast.
Stir fry until the chicken is brown, add a little water, followed by the rice.
Season with salt and pepper.
Serve.

Yi Zhu competition finalist

22

Hearty Split-pea
Stew with Quinoa
Ingredients
2 tbsp olive oil (or rapeseed oil)
1 large sweet potato, chopped
3 large carrots, chopped
1 apple, peeled, cored and chopped
1/3 cup of split peas
1/2 tsp of minced fresh ginger
1/2 tsp of salt
1/4 tsp of freshly ground black pepper
1/2 tsp of cumin seeds

1 tsp of turmeric powder

1 onion, chopped
1 small red jalapeno pepper, chopped
2 cups of water
6 large kale leaves, thinly sliced
1/4 cup chopped fresh cilantro
(coriander)
2 cups of quinoa
4 cups of water (for quinoa)

Instructions for Cooking

1. In a large pot, heat oil over medium
heat. Add onion and saut until
translucent, for about 5 minutes. Add
ginger, all spices, and jalapeno. Cook,
stirring for 1 minute.

2. Add the chopped sweet potatoes,

carrots and apples into the pot. Stir and
cook for about 2 minutes.

3. Stir in 2 cups of water and split peas.

Bring the soup to a boil over high heat,
then reduce the heat to medium-low,
cover, and simmer for 25 minutes.

Instructions for Quinoa

1. Rinse quinoa thoroughly
with cool water and drain.

2. Add quinoa and 4 cups of

water into a pot.

3. Bring to a boil, cover and

simmer over low heat for
about 15 minutes, until all
liquid is absorbed.

4. Remove pot from heat,

and let quinoa stand for 5
minutes.

4. Stir in kale, salt and pepper. Continue

cooking until lentils are tender and kale
is cooked, about 45 minutes in total.

5. Just before serving, stir in cilantro.

6. Serve with brown rice or cooked quinoa.

Sarah Chew Sue Mei competition finalist

23

Butternut Squash
& Chickpea Curry
Ingredients
1 Butternut squash
Bunch of fresh coriander
1 onion
Turmeric, 2 tsp
1 tin chickpeas
Dried coriander, 2 tsp
1 tin low-fat coconut milk
Cardamom pods, 6

1 small red hot chilli

Mustard seed, 1 tbsp
4 cloves garlic
Dried lemongrass (optional)
1 vegetable stock cube
Olive oil, 2 tbsp
Thumb-sized piece of fresh ginger
Basmati Rice

Instructions for Cooking

1. First cut the butternut squash into bite-sized chunks, removing the rind.
2. Chop the onion and fry in a little olive oil in a large pot. Finely chop the
ginger, garlic and chilli, or blend in a food processor. Stir this mixture into
the softened (but not browned) onions and add the turmeric and dried
coriander (with a little more oil if necessary).

3. Crush the cardamom pods with the flat blade of a knife and add to curry,
along with the dried lemongrass.

4. Make up the vegetable stock according to directions and add 350ml to the
pan, along with the chopped butternut squash and the drained chickpeas,
and stir well. Bring to the boil and then reduce heat and allow to simmer
until the pumpkin is gently cooked but not falling apart.

5. Chop the fresh coriander and stir into the pot, along with the coconut milk.
6. Put a little oil in a small frying pan and heat the mustard seeds until they
start to pop (put a lid on the pan!) and then add to the dish.

7. Cook the rice and serve with the curry.

24

(Adapted from Nigel Slaters Tender, Volume 1.)

Karen Wade competition finalist

Smoked Haddock,
Spinach & Pea Risotto
serves 4
Ingredients
250g risotto rice
750ml stock
2-3 cloves garlic,crushed or finely chopped
1 onion, sliced
400g white smoked fish (haddock/cod/coley etc) in pieces
150g spinach, wilted and roughly chopped
100-150g frozen peas
Lemon juice and sprinkle of parsley to serve

Instructions for Cooking

1.
2.
3.
4.

In a large pan or saucepan, saut onion and garlic in a little olive oil.
Add the rice and stock and season with a little black pepper.
Simmer for 10-15 minutes.
Add the fish and continue to simmer for a further 10 minutes (Alternatively
the fish can be poached beforehand, then broken up into chunks and added
to the cooked rice and vegetables).

5. Stir in the spinach and peas and bring to a simmer once again to heat
through.

6. Mix through and season to taste.

7. Serve with a wedge and sprinkle of lemon.

Aileen Egan competition finalist Competition Finalist)

25

Breakfast Smoothie
with Low Fat Yoghurt
serves 2 smoothies
Ingredients
500ml low fat glenisk yoghurt
250g pitted dates
1/2 tsp vanilla extract
2 cups of ice cubes
2 tbsps of jumbo oatflakes

Instructions for Cooking

1. Dry fry the jumbo oat flakes on a non stick frying pan for 5 minutes until
golden. Keep shaking to make sure flakes get evenly toasted and dont burn.
Leave aside to cool.
Alternatively.....

2. The jumbo oat flakes can be dry roasted on a baking tray in an oven at
180C for 20 minutes. Leave aside to cool.

3. Pure the yoghurt, dates and vanilla in a blender until smooth.

4. Then add the ice cubes to the blender and pure until mixture is thick and
smooth.

5. Divide mixture between 2 tall glasses and sprinkle with the toasted
oatflakes. Additional oatflakes can be added to the body of the smoothie to
make it really nutritious.

6. Serve immediately.

26

Cooks Academy Cookery Demonstration

to launch 2012 Recipe Competition

Carrot & Coriander

Soup
Serves 4
Ingredients
675g carrots, peeled and sliced
1 onion, finely chopped
15g butter
1 bay leaf
860ml - 1 litre white stock or water
salt and freshly ground black pepper
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh coriander
4 tablespoons double cream

Instructions for Cooking

1. Put the carrots and onion into a large, heavy saucepan with the butter.
Sweat for 10 minutes or until beginning to soften. Add bay leaf, stock, salt
and pepper. Bring to the boil, then simmer as gently as possible for 25
minutes. Remove the bay leaf.

2. Liquidise the soup with pasley and coriander in a food processor or blender
and push through a sieve into a clean saucepan. Check the consistency. If a
little thin, reduce by rapid boiling. If a little thick, add extra water.

3. Add the cream and season to taste with salt and pepper.

Cooks Academy Cookery Demonstration

to launch 2012 Recipe Competition

27

Chargrilled Mackerel
with Kachumba
Serves 4
Ingredients

Kachumba ingredients

4 Mackerel, gutted and cleaned

2 tbsp olive oil
1 lemon, cut into wedges to serve

1 apple, cored and chopped

1 tbsp lemon juice
4 tomatoes, roughly chopped
cucumber, deseeded and roughly
chopped
1 red onion, roughly chopped
salt and freshly cracked black pepper

Ideal equipment:
Metal Fish Griller and BBQ

Instructions for Cooking

1. To make the kachumba, toss the apple in lemon juice and add in the
tomatoes, cucumber and red onion. Coat in olive oil and season to taste.

2. Brush the mackerel with oil and season with salt and pepper.
3. Heat the barbecue until it is very hot. Place the whole fish in a fish grill and
grill for 5-10 mins on each side on the bbq.

4. Serve with a spoonful of kachumba and a wedge of lemon on the side.

Note: Kachumba is really good with curry. It also goes well with grilled fish.

28

Cooks Academy Cookery Demonstration

to launch 2012 Recipe Competition

Turkey Picatta
Serves 6
Ingredients
600gm Turkey Breast (or chicken Breast)
4 eggs
250gm grated parmesan cheese
200gm plain flour
100gm chopped flat leaf parsley
100ml sunflower oil
Salt and pepper

Instructions for Cooking

1. Lightly beat the eggs with the parmesan cheese and the chopped parsley
and some seasoning.

2. Slice the turkey breast into thin even slices, dip the turkey slices into the
flour and then into the egg mixture.

3. Heat a heavy based pan and add a layer of sunflower oil. Cook the turkey
slices on both sides and remove from the pan onto a baking tray.

4. Finish the picatta in the oven for 5 to 10 mins at 160 deg or until cooked
through.

Cooks Academy Cookery Demonstration

to launch 2012 Recipe Competition

29

California
Sprout Salad
Serves 4
Ingredients
350g mixed shoots and sprouts (alfalfa, mung
beans, sunflower, pea shoots and onion seeds)
150g freshly podded peas
1 fresh red chilli, deseeded and finely chopped
A small handful of fresh mint leaves
4 handfuls of watercress or rocket

Dressing Ingredients
150g chorizo sausage, finely chopped
2 garlic cloves, peeled and finely crushed
4 tbsp balsamic vinegar
4 tbsp extra-virgin olive oil

Instructions for Dressing

1. Heat a pan over a medium heat. (There is no need to add additional oil, as
the chorizo contains enough oil of its own.)

2. Add chorizo and fry for 3-4 minutes, until dark golden and crispy.
3. Remove the pan from the heat and using a slotted spoon, transfer the
meat to a plate lined with kitchen paper.

4. Add the crushed garlic into the hot oil in the pan, give the pan a shake, then
add the vinegar, extra-virgin olive oil and a good pinch of salt and freshly
ground black pepper.

5. Mix everything together well. Have a taste and adjust seasoning by adding
more vinegar or salt if necessary. Put the pan to one side and let the
dressing cool down a bit.

Note: If you want, reserve some sausage, garlic, chopped chilli and mint leaves
to put on the top. As this is warm salad, it is best to dress it just before you serve
it.

Instructions for Salad

6. Toss all salad ingredients in a big bowl, then transfer it to a nice serving
platter, add the dressing and eat immediately.

30

Cooks Academy Cookery Demonstration

to launch 2012 Recipe Competition

Chicken and
Chickpea Tagine
Serves 4
Ingredients
250g dried chickpeas (or 2 x 400g tin chickpeas)
1 large onion
5 cloves garlic
3 tbsp olive oil
4 chicken thighs
2 carrots cut into small batons
1 tbsp flour
1
/2 tsp ground cinnamon
1 tsp ground cumin
1 tsp turmeric
400ml white wine
300ml chicken stock

Instructions for Cooking

Note: If using dried chickpeas soak them over night.
1. Cook the chickpeas until just tender; the older the chickpeas the longer they
take to cook, about 45 minutes to 1 hour. Drain and set aside.

2.
3.
4.
5.

Chop the onion and garlic.

Heat oil in a casserole. When hot, brown the chicken thighs.
When cooked remove and set aside.
Cook the onion mixture for about 5 minutes until just soft, add the carrots
and cook for a further 5 minutes.

6. Mix the flour and spices, stir into the vegetables. Cook for a couple of
minutes. Put the chicken back into the casserole, add the chickpeas and
pour in the wine and stock.

7. Season and cook on a low heat for about an hour.

8. Serve with couscous sprinkled with pine-nuts.

Cooks Academy Cookery Demonstration

to launch 2012 Recipe Competition

31

Beet Magic Juice

Makes 450ml approx.
Ingredients
2 beets (370g)
2 apples (390g)
1 carrot (170g)

Instructions for Cooking

1. Prepare all ingredients for juicing by rinsing well.
2. Cut apples off the core into 4 pieces each. Cut the top off the carrot, and
peel beets.

3. Juice all ingredients by alternating pieces of carrot, apple, and beet for a
more enjoyable juicing experience.

32

Cooks Academy Cookery Demonstration

to launch 2012 Recipe Competition

Healthy Chocolate
Pecan Truffles
Makes 30 small truffles
Ingredients
2 cups cacao powder
1 tsp vanilla extract
1 cup coconut oil
1 tsp. cinnamon
1 cup agave nectar
1 tsp sea salt
2.5 cups coarsely ground pecan pieces
2 tbsp. cinnamon
1 tsp Himalayan salt

Instructions for cooking

1. Blend the cacao powder, vanilla extract, coconut oil, cinnamon, agave
nectar and sea salt in a blender using until the mixture is well combined.

2. Refrigerate for up to 2 hours to set.

3. In the meantime combine pecans, cinnamon, and salt in a food processor
and pulse into a fine crumb.

4. Scoop out approximately 1 tablespoon of the set chocolate mixture and

form into 2 balls with your hands by rolling in a circular pattern, and then
drop into and roll in the pecan mixture.

5. Store for one hour in refrigerator to set. Enjoy!

Cooks Academy Cookery Demonstration

to launch 2012 Recipe Competition

33

Grilled Mixed
Vegetables
Ingredients
For the Grilled Vegetables
1/2 large aubergine, sliced
2 courgettes, sliced lengthwise
about 1/4-inch thick
1 chicory, remove any damaged outer
leaves and then cut in 1/2 lengthwise
Extra-virgin olive oil
Salt
Freshly ground black pepper

For the Acciugata Di Renato:

1 garlic clove, lightly crushed
5 tablespoons olive oil
2 tablespoons water
2 anchovies
1 handful fresh flat-leaf parsley,
leaves picked and chopped fine
1 tablespoon capers
Salt
Freshly ground black pepper

Instructions for cooking

For the Grilled Vegetables:

1. Heat the grill to medium-high heat. Grill the aubergine, courgette, and
chicory for about 2 minutes on each side.

2. Serve the vegetables warm on a large platter, dressed only with acciugata
(recipe below).
For the Acciugata Di Renato:

3. In a frying pan mix together the garlic, oil, and water and cook on a low
flame. Do not brown the garlic.

4. Add the anchovies and remove the garlic.

5. Stir in the parsley, capers, and season with salt, and pepper. Serve over
grilled vegetables.

www.foodnetwork.co.uk/recipes/grilled-mixed-vegetables.html

34

Bleakeleys
Burritos
Serves 4
Ingredients
500g Minced Beef
1 green bell pepper, sliced
1 onion finely chopped
Handful fresh/dried coriander
2 cloves garlic, chopped
1 tub sour cream
1 chopped red chilli pepper (more according to taste!)
3 tomatoes, sliced
1/2 bag lettuce
1 tin kidney beans / 1 tin baked beans
Grated cheese
6/8 flour tortillas
Salt & pepper
Olive oil -1tblsp
1 tblsp cumin

Instructions for Cooking

1.
2.
3.
4.
5.
6.
7.
8.
9.

Saut onion and garlic in the oil.

Add the mince and brown.
Add the chillies/chilli powder and cumin and mix well.
Add the beans with their sauce
Add the green pepper and cook until the sauce starts to thicken and reduce.
Add half the coriander.
Heat the tortillas (microwave/pan/oven)
Spoon the meat onto the tortillas
Add the cheese, followed by some sour cream, sliced tomatoes, lettuce and
some coriander. Wrap the mix in the tortilla and enjoy!

Seth Bleakley, Winner of the 2007 UCD Healthy Cooking Competition

adjudicated by Irish Times journalist and food critic Tom Doorley

35

Cottage Cheese
Pancakes
Serves 4 pancakes
Ingredients
1 egg
1/2 cup cottage cheese
1 tsp vegetable oil
3 tbsp wholewheat flour

Cottage cheese gives a slightly sour touch to these pancakes that offsets the
sweetness of accompaniments like maple syrup or apple sauce.

Instructions for Cooking

1. In a small bowl, beat the egg with a whisk until frothy.
2. Press the cottage cheese through a mouli or metal sieve into the egg in the
bowl. Beat well.

3. Add the oil and flour. Beat again.

4. Lightly oil a non-stick pan and place over a low heat. When the pan is hot,
spoon the batter into the pan, dividing the mixture into four pancakes.
Flatten each pancake slightly with the back of a spoon. Cook each pancake
for just a few minutes on each side, or until lightly browned.

5. Serve with maple syrup, honey, applesauce or jam.

36

www.greatfood.ie

Reproduced form the 2008 cookbook

Red Lentil Soup

Ingredients
1.5 tablespoons olive oil
2 cloves garlic-crushed
2 carrots-chopped
2 parsnips-chopped
1 stick celery-chopped
1 onion-chopped
100g lentils
1 sweet potato-chopped
1.75 pints vegetable stock
1 teaspoon fresh rosemary

Instructions for Cooking

1.
2.
3.
4.

Heat olive oil in large saucepan.

5.
6.
7.
8.

Add pinch of salt and generous amount of black pepper

Fry onion for 2 minutes until soft.

Fry the crushed garlic for a further minute
Add all other vegetables and cover with a lid. Turn the heat down and allow
them to sweat for 10 minutes.
Add stock and red lentils. Bring to boil and simmer for 10-12 minutes
Add a teaspoon of fresh rosemary 2 minutes before the end of cooking.
Use a hand blender for a couple of minutes.

Katy Breen Healthy Cooking Competition finalist, 2008.

37

Minestrone
Soup
Ingredients
4 tblsp olive oil
30g/1 oz butter
3 large onions, sliced thinly
4-5 carrots, diced small
2 sticks celery, sliced fairly thinly
3 smoked back rashers (optional), cut into strips
150g/6 oz pasta, orzo, small farfalle or fusilli OR Rice, long grain
1 tin of butter beans (or cannellini if you can get them)
1/2 a small head of savoy cabbage, shredded thinly (or cavolo nero)
1 tin of cherry tomatoes (plum will do)
2ltrs/3pts of chicken stock, (or plain water) heated
50g/2 oz fresh grated parmesan (and the rind of it, if possible)

Instructions for Cooking

1. Heat the oil and butter in a large pot.
2. Add the sliced onion and fry on medium heat till translucent but not brown.
3. Add bacon, stir to mix and cook for 3-5 mins
4. Add the chopped carrot, cook for 3-5 mins, stirring a couple of times.
5. Add celery, cook for 3 mins, stir a couple of times.
6. Add cabbage, stir to mix and cook for 2 mins.
7. Add the tin of tomatoes and the hot stock and stir, adding in the heel of
parmesan if using.

8. Cook at a gentle boil for 1 hour. If the soup looks too thick, add in any extra
water or stock now. There should be plenty of liquid as the pasta will absorb
a lot of it. If not cooking pasta in the soup adjust accordingly.

9. Then add in your pasta.

10. Cook at a faster boil for 15 mins and just before the pasta tastes cooked add
in your beans and stir to heat through.

11. Simmer for 3 mins.

12. Finally, take out the parmesan rind and stir in the freshly grated cheese,
give the soup a good stir, adjust seasoning and serve or put aside to reheat.

Cooks Academy. Reproduced from 2008 cookbook.

38

Sweet Potato and

Lentil Curry
Serves 4
Ingredients
1 large onion
2 sweet potatoes (chopped)
1/2 cup red lentils
1 carrot (chopped)
1 clove garlic (chopped)
1 cup of Quinoa
1 small tin coconut milk
2 low salt vegetable stock cubes
1 heaped tsp cumin
1 heaped tsp garam masala
1 dessertspoon curry powder
Sunflower oil
Pepper to season
1 Litre water (just enough to cover vegetables)
Equipment: A large pan and a saucepan for cooking the Quinoa

Instructions for cooking

1. Heat the oil
2. Sweat the chopped onion and garlic in the oil without burning.
3. Turn down heat and add curry powder, cumin & garam masala and cook for
a few minutes dont burn.

4. Add potato, carrot, lentils, stock cubes & water to pot and bring to boil. Turn
down and simmer.

5. After 15 minutes add the coconut milk & cook for a further 15-20 minutes,
stirring occasionally.

6. Meantime cook the Quinoa by boiling for 15 minutes.

7. Serve the curry with the Quinoa
Note: This is a real energyboosting meal as quinoa is a protein that the body
finds easy to breakdown and the vegetables are full of essential vitamins &
minerals. It has the added advantage of being cholesterol free and low in salt!

Submitted by Jennifer ODea- 1st Year Human Nutrition student

Joint 1st place in 2009 Healthy Cooking Competition.

39

Paquitas Lentil
& Chorizo Stew
Ingredients
1 cup small lentils
1 tin of tomatoes
4 pieces of cooking chorizo
1 bay leaf
1 onion finely chopped
1 tsp of Pimenton (Spanish Paprika)
3 carrots chopped
Salt & pepper
1/2 a cup of red wine (or beer)
2 potatoes diced
1 tablespoon of olive oil
200 grams of spinach

Instructions for Cooking

1.
2.
3.
4.
5.

Put all ingredients except the spinach in a large pot.

Cover with cold water & bring to the boil.
Reduce heat and simmer for 1 hour and 15 minutes.
Stir in the spinach 10 minutes before the end of cooking.
Serve with toasted bread and olive oil.

Note: Lentils contain high levels of proteins, including the essential amino acids
isoleucine and lysine. Health magazine has selected lentils as one of the five
healthiest foods. Lentils are one of the best vegetable sources of iron. The lentils
are complemented with spinach and carrots. The chorizo, bay leaf, wine and
paprika make this a very tasty dish. Its simplicity increases its value!

40

Submitted by Antonio Garzon-Vico, PhD student

Joint 1st place in 2009 Healthy Cooking Competition final.

Carrot Cake
Serves 12
Ingredients
2 eggs
140ml (5fl oz) vegetable oil
200g (7 oz) soft light brown sugar
300g (11 oz) grated carrot
100g (3 1/2oz) raisins
75g (3 oz) pecans or walnuts, chopped (optional)
180g (6 1/2oz) self raising flour
Pinch of salt
1/2 tsp bicarbonate of soda
1 tsp ground cinnamon
1/2 tsp freshly grated nutmeg
1/2 tsp mixed spice

For the orange cream

cheese icing:
250g (9 oz) cream cheese
(straight from the fridge)
1 tsp vanilla extract
275g (10 oz) icing sugar, sifted
Finely grated zest of 1 orange

Equipment: You will need a 13 x 23cm (5 x 9in) loaf tin

Instructions for Cooking

1. Preheat the oven to 150C (300F), Gas mark 2.
2. Oil and line the loaf tin with greaseproof paper.
3. Beat the eggs in a large bowl, then add the oil, brown sugar, grated carrot,
raisins and chopped nuts.

4. Sift in the dry ingredients and bring the mixture together using a wooden or
large metal spoon.

5. Pour the mixture into the prepared loaf tin, smooth the surface and bake in
the oven for 1-1 1/4 hours or until a skewer inserted into the middle comes
out clean.

6. Allow to cool in the tin for about 5 minutes before removing. Cool completely
on a wire rack before serving.

7. To make the icing, beat the cream cheese, vanilla extract, icing sugar and
finely grated orange zest and mix to combine. The icing should be smooth
and quite thick. Spread the icing evenly over the cooled cake, dipping the
knife into a bowl of hot water if the icing is hard to spread out. Cut into slices
to serve. Un-iced, this cake is also delicious sliced and buttered.

Submitted by Margaret Maher, Programmes Office,

Quinn School of Business

41

Mediterranean
Vegetable Hot Pot
Serves 4
Ingredients
4 tbsp olive oil
1 aubergine, diced
1 onion, sliced
2 garlic cloves, chopped
1 red pepper, seeded and sliced
2 courgettes, sliced
400g can chopped tomatoes
400g can mixed beans
200g can butter beans, drained
200g can chickpeas, drained
50g/2 oz pitted black olives
2 tbsp chopped fresh basil
1 tbsp chopped fresh parsley
1 small French stick, thinly sliced
15g/ 1/2oz parmesan, grated

Instructions for Cooking

1. Heat oven to 200C/fan 180C/gas 6. Heat half the oil in a flameproof casserole,
then fry the aubergine until golden. Remove with a slotted spoon and set
aside.

2. Add the onion, garlic, pepper and courgettes then fry for 5 mins. Add the
tomatoes, beans, chickpeas, olives, aubergine and half the herbs. Bring to
the boil, cover with a lid or foil, transfer to the oven and cook for 40 minutes.

3. Mix the remaining herbs and oil. Remove the hot pot from the oven and
place the sliced bread on top. Brush with the herb oil and sprinkle over with
parmesan and cook, uncovered, for 20 minutes.

Paula Fogarty. Staff member, Quinn School of Business

42

Vegetarian Moroccan
Tagine
Ingredients
1 red (or white onion), diced
2 cloves of garlic, finely chopped
50g butternut squash (peel, deseeded & chopped into very small cubes)
1 (medium size) carrot, grated
1/2 red pepper, diced
1/2 yellow pepper, diced
1/2-1 can of chopped tomatoes
1/2 tin of cooked chickpeas
1/2 tsp. ground black pepper
sprinkle salt
1/2-1 tsp. ground cumin (depending on taste)
Pinch of cayenne pepper/chili powder (optional)
Bunch of fresh coriander (optional)
1 tsp. olive oil

Instructions for cooking

1. Heat oil in a deep saucepan on a medium heat. Saut onion & garlic in oil.
2. When the onion begins to sizzle add peppers and butternut squash.
3. Add a sprinkle of salt to bring out the juices from the butternut squash. (This
helps to mix the flavours together) Leave the ingredients to sweat on the
heat for 5 mins, stirring occasionally.

4. Then add the chopped tomatoes - start with 1/2 a can, and if the mixture
looks too dry add more, up to a full can. The tomatoes will bind the
ingredients together and form the base of the sauce.

5. Finally, add the grated carrot. The natural sweetness of this vegetable will
mbalance the acidity of the tomatoes.

6. Let the dish simmer on the heat for approx. 10 mins, stirring occasionally to
stop the mixture from sticking to the saucepan.

7. After 10 mins, add the spices and the chickpeas (canned chickpeas are
already cooked so simply need heating), Stir thoroughly so that the flavours
are mixed.

8. Add chopped coriander & stir through immediately before serving (optional).
9. If you have time, leave the dish to simmer for about 10 mins longer to bring
out the richness of the flavours.
Aileen Egan. 2011 Healthy Cooking Competition .Aileen has
submitted winning recipes since the competition began.

43

Courgette &
Carrot Chilli
Ingredients
1 large onion, diced
1 tbsp olive oil
1 tsp freshly ground cumin
1 tsp freshly ground coriander
2 tsp chilli powder
2 cloves garlic, crushed
2 courgettes, diced
6 carrots, diced
2 tins tomatoes
1 tin kidney beans, drained and rinsed
1 tbsp brown sugar
Salt and pepper
Basmati rice to serve

Instructions for cooking

1.
2.
3.
4.
5.

Heat the oil in a medium sized saucepan.

Add the onion and cook for 5 mins, or until soft but not browned.
Add the spices and the garlic and stir for 1-2 mins.
Add the courgettes and carrots, stirring briefly.
Add the tinned tomatoes and add a splash of water to make a wet
consistency.

6. Cover the pan and bring the contents to the boil. Reduce to a simmer and
cook for 15 minutes or until the vegetables are just al dente (you dont want
them to overcook).

7. Add the beans, sugar and seasoning to taste. Give a final good mix and
serve over fluffy basmati rice.

Note: For added indulgence, serve with guacamole and sour cream.

44

Elaine Lavery. Business & Law. 1st Prize overall and

1st in Vegetarian category, 2010 Healthy Cooking Competition

Useful Websites

www.indi.ie

www.healthpromotion.ie

www.bordbia.ie/aboutfood

www.o2thinkbig.ie

www.cookitsimply.com

www.rte.ie/ot/recipes.html

www.takelifeon.co.uk

www.deliaonline.co.uk

www.headstrong.ie

www.bbc.co.uk/food

www.cookeryclub.co.uk

www.thinkvegetables.co.uk

www.beyondbakedbeans.org
Aimed at students who are just embarking on their
culinary experimentation. It has plenty of tips as well as
easy-to-follow recipes some of which are reproduced in
this publication.

Brought to you by
The UCD Health Promotion Committee
Sponsored by UCD Commercial Office
Printed in Dublin by Speciality Printing