simple, but fun

1. simple, but fun

2. aims and objectives aim to make recipes that are low cost and can be adapted objectives * work in pairs * make a cheese sauce (roux) * use a kitchen equipment safely * make 3 tasty recipes, which are cheap but cheerful

3. setting the scene * this module is about making tasty food which is low cost * using leftovers saves money and prevents waste * the sauce can be adapted and used in lots of different recipes in the future

4. recipes you will make: cauliflower cheese bubble and squeak fruity flapjacks

5. food skills and techniques • you will: • use a knife safely • chop, boil, slice, mash, shape, fry • make a cheese sauce (roux) • cook on the hob and in the oven • make cauliflower cheese and bubble & squeak • bake fruity flapjacks

6. shopping list for 2 people for 10 people 1 cauliflower 25g butter/margarine 25g plain flour 250ml milk 75g Cheddar cheese 1x5ml spoon mustard 2-3 large potatoes ½ green cabbage 25g butter black pepper 1x15ml spoon oil 1x15ml spoon flour 150g oats 50g butter/margarine 2x15ml spoons golden syrup 50g dried fruit, e.g. sliced apricots 5 cauliflowers 125g butter/margarine 125g plain flour 1.25 Ltr milk 375g Cheddar cheese mustard 10-15 large potatoes 3 green cabbages 125g butter black pepper oil flour 750g oats 250g butter/margarine jar golden syrup 250g dried fruit, e.g. apricots

7. plan of action review recipes to be cooked prepare and cook the potatoes and cabbage make the flapjacks – bake in the oven prepare and cook the cauliflower make the bubble and squeak make the cheese sauce – serve with the cauliflower ensure that you collect your equipment before you start to cook weigh and measure your ingredients accurately keep your work surfaces clean and tidy – wash up as you go

8. information • healthier eating • the bubble and squeak rounds could be oven baked instead of fried, spray them with a little oil to help them crisp-up • use skimmed milk and reduced fat cheese in the cheese sauce for the cauliflower cheese • try using a little less sugar (or a substitute) and a little more dried fruit in the flapjacks

9. information budgeting cut the cauliflower yourself, rather than buying it pre-prepared use left-over mash, cabbage, brussels and other vegetables for great bubble and squeak freeze extra portions of cauliflower cheese and bubble and squeak for another meal buy a large sack of potatoes, and store in a dark cool cupboard buy economy or own-brand oats

10. information food safety and hygiene always check date marks, e.g. use-by on the cheese wash fresh fruit and vegetables before use keep pan handles away for the edge of the hob be specially careful when frying use oven gloves check that any left-overs for the bubble and squeak are only 1-day old

11. information cooking for the future • cauliflower cheese • make up the sauce and pour over fish, pasta or other vegetables • exchange the cauliflower for a range of cooked vegetables for a terrific veggie bake • stir the sauce into cooked pasta, canned tuna, sweetcorn and spring onion for a quick ‘tuna pasta bake’

12. information cooking for the future • bubble and squeak • use left over potatoes and cabbage/brussels • omit stages 5 and 6 and cook in a frying pan • add fresh herbs, chopped onion or cooked leeks for a special treat • fruity flapjacks • vary the type of dried fruit, e.g. sultanas, figs, mixed fruit • add 1x5ml spoon cinnamon or mixed spice to the oat mixture

13. © British Nutrition Foundation 2005