let s get cooking! by flora
TRANSCRIPT
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Flora Cuisine is a handy and
healthy cooking oil that can be
used for everything from frying,
roasting and baking to making
sauces and basting meat itsperfect for greasing cake tins too.
100g margarine =110ml or 7 tablespoons
100g butter =110ml or 7 tablespoons
100ml oil =100ml or 6 tablespoons
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&'-.
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#05
6+7(#*4Its easy squeezy
with Flora Cuisine
/1)&'- Heat the pan, add Flora Cuisine andwhen it turns from creamy to clear you
can start frying.
8+2$9&'- Coat your veggies and roasties or brushany meats or joints with Flora Cuisine
before roasting.
:2,&'- Simply swap your butter/oil forFlora Cuisine, using the measurement
conversion table to the right.
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With 45% less
saturated fat than olive oil,
Flora Cuisine can help make
mealtimes that little bit healthier.
And thats why all of the mums
in our recipe book have used
it in their dishes!
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Everyday Easy 13
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1 In a large bowl, mix togetherthe diced courgette, greenpepper, red onion, tomatoes,spring onion, chillies,sweetcorn, grated potatoes,peas, garlic and mint and mixtogether thoroughly.
2 Season with salt and blackpepper. Break in the eggs,add in the flour and mix.
3 Heat the Flora Cuisine ina heavy-based frying pan.Add in 34 large separatespoonfuls of the mixture
into the pan, forming 34fritters. Fry over mediumheat for around 2 minutesuntil set and golden-brown,then turn and fry for 2minutes to brown the otherside. Reduce the heat andfry for 35 minutes more tomake sure the centres are
cooked through. Removeand keep warm.
4 Repeat the process, fryingthe remaining fritters inbatches as above, until all thefritter mixture has been used.
Each serving contains:
of an adults Guideline Daily Amount (GDA)*
FAT SALTSUGAR SATURATESCALORIES
203
10%
4.4g
5%
6.6g
9%
1.2g
6%
0.8g
13%
Healthy VeggieFave Frittersby Amina Ahmad
COOK
MINS*
PREP
MINS
SERVES
PEOPLE10-12 15-20 10
2 courgettes, finely diced1 green or red pepper,
finely diced1 red onion, finely diced3 ripe tomatoes, finely diced23 spring onions,
finely chopped2 red chillies (optional),
finely chopped
Sweetcorn kernels, scrapedfrom one cob of sweetcornor a handful of cannedsweetcorn, drained
2 medium potatoes, gratedA handful of frozen
peas, thawed1 large garlic clove, crushed10 mint leaves, finely shreddedSalt and pepper4 medium eggs200g plain flour2 tbsp Flora Cuisine
*PER BATCH (PLUS 3040 MINS IN TOTAL)
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1 Heat the Flora Cuisine in anon-stick frying pan. Addonion and fry, stirring untilsoftened. Add in chickenthighs and fry, stirring, for5 minutes.
2 Add the chopped tomatoesand curry paste to the fryingchicken and cook for 20minutes, stirring nowand then.
3 Meanwhile, bring a pan ofwater to the boil. Add in thesweet potato and boil until
tender. Drain.
4 Add the drained sweet potatoto the chicken curry, mix inand heat through. Stir in thenatural yogurt.
5 Serve with rice.
Each serving contains:
of an adults Guideline Daily Amount (GDA)*
FAT SALTSUGAR SATURATESCALORIES409
20%
13.6g
15%
17.7g
25%
3.5g
18%
1.1g
18%
Sweet Potato andChicken Curryby Sarah Rowley
COOK
MINS
PREP
MINS
SERVES
PEOPLE4 8-10 30
2 tbsp Flora Cuisine1 red onion, chopped4 large boneless and skinless
chicken thighs, halved400g tin chopped tomatoes3 tbsp masala curry paste
500g sweet potatoes, peeled,chopped into cubes and placedin water with a squeeze of lemon
juice or dash of vinegar toprevent discolouring
100ml low fat natural yogurt
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Staying In 23
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Greek LemonRoast Potatoesby Gwen Bramwell
COOK
HOURS
PREP
MINS
SERVES
PEOPLE4-6 10 1.15-1.30
1kg potatoes, chopped intolarge cubes
4 tbsp Flora Cuisine
Juice of 1 lemon4 cloves of garlic, sliced thinly1 tsp dried oregano
1 Preheat the oven to gas mark6/200C/180C fan/400F.
2 Mix together all theingredients, coating thepotatoes well in the
Flora Cuisine, and placein roasting tray.
3 Roast in the oven for 45
Each serving contains:
of an adults Guideline Daily Amount (GDA)*
FAT SALTSUGAR SATURATESCALORIES
296
15%
1.6g
2%
11.9g
17%
1.2g
6%
0.2g
3%
minutes, then turn thepotatoes and roast for a further3045 minutes until golden-brown. Check the potatoesnow and then to make surethat there is enough moisture
in the roasting tray, adding alittle more Flora Cuisineif needed.
4 Serve with roast chickenor roast lamb.
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Each serving contains:
of an adults Guideline Daily Amount (GDA)*
FAT SALTSUGAR SATURATESCALORIES
447
22%
22.7g
25%
18.8g
27%
3.0g
15%
1.5g
25%
Sticky SalmonNoodlesby Kayleigh Hackett
COOK
MINS
PREP
MINS
SERVES
PEOPLE4 10 10-15
3 tbsp reduced salt soy sauce2 pieces of stem ginger in
syrup, finely chopped1/2 cup syrup from stem
ginger jar or honey1 red chilli, deseeded and
finely slicedZest and juice of 2 limes4 even-sized salmon fillets,
skin on1 tbsp Flora Cuisine250g stir-fry veg of your
choice, finely chopped2 packets of straight to wok,
free range egg noodles
Lime wedges and toastedsesame seeds, togarnish (optional)
1 Mix together the soysauce, stem ginger, ginger
syrup, chilli, lime zest andjuice in a large frying pan.Gently heat through over alow heat.
2 Add salmon fillets, skin side-down to the liquid. Bringthe liquid to the boilso thatit begins to reduce. After 5minutes, turn the salmon
over and continue to cook fora further 3 minutes.
3 Meanwhile, in a separatewok, add in the Flora Cuisineand heat through. Add in the
vegetables and stir-fry untiljust tender.
4 Add the straight to wokegg noodles to the wokand fry until heated through,mixing them well withthe vegetables.
5 Divide the noodle mixtureamong 4 plates and top eachserving with a piece of stickysalmon. Garnish each portionwith a wedge of lime andtoasted sesame seeds.
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Spiced Sea Bass withCrushed New Potatoes & Green Beansby Celina Mann
COOK
MINS
PREP
MINS
SERVES
PEOPLE2 15 15-25
Each serving contains:
of an adults Guideline Daily Amount (GDA)*
FAT SALTSUGAR SATURATESCALORIES414
21%
5.9g
7%
21.8g
31%
2.4g
12%
1.4g
23%
200g new potatoes120g green beans4 star anise1 tsp fennel seeds1 tsp peppercorns4 cardamom podstbsp coriander seedsSalt2 sea bass fillets
2 tbsp Flora CuisineJuice oflemon1 tbsp of chopped parsley
1 Bring a large saucepan ofwater to the boil. Add in thenew potatoes and boil for 15minutes until tender, addingthe green beans to the samepan after 10 minutes; drain.
2 Meanwhile, using a pestleand mortar or electricgrinder, finely grind together
the star anise, fennel seeds,peppercorns, cardamom pods
and coriander. Spread the spicemixture out on a large plate.
3 Season the sea bass fillets withsalt and thoroughly coat thefillets in the spice mixture onboth sides.
4 In a large, non-stick fryingpan heat 1 tbsp Flora Cuisine.
Add in the spiced sea bassfillets and fry for 3 minuteseach side. Add in lemon juice.
5 Using the back of a fork, lightlycrush the cooked new potatoes,mix with the remaining FloraCuisine and season with salt.
6 Sprinkle the sea bass with
parsley and serve with thecrushed potatoes andgreen beans.
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Baking 39
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Little Chefs 48
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Apple Cakesby Sian Hallewell
COOK
MINS
PREP
MINS
MAKES
CAKES12-18 10 12-15
115ml Flora Cuisine115g self-raising flour115g caster or
muscovado sugar1 tsp ground cinnamon2 eggs2 dessert apples, cored and
chopped into small chunks
1 Preheat the oven to gas mark5/190C/170C fan/375F.
2 Mix together the FloraCuisine, flour, sugar andcinnamon. Break in theeggs and mix togetheruntil smooth.
3 Fold chopped apples intothe cake mixture. Divide
among cupcake cases,remembering not toover-fill them.
Each serving contains:
of an adults Guideline Daily Amount (GDA)*
FAT SALTSUGAR SATURATESCALORIES28214%
32.6g36%
13.0g19%
2.1g8%
1.2g20%
4 Bake in the oven for 1215minutes. The cakes areready when they springback when lightly touchedwith a finger.
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