Burgers

Burgers and meatballs are basically minced meat (or, for vegetarian options, mashed beans and vegetables). Simple! So with this in mind there is no excuse to buy the frozen or pre-made versions - homemade is so much better.

And by making them yourself you can control what flavours you add into them, so try adding different herbs, maybe some chilli, grate in cheese or perhaps some curry paste. Experiment, but just remember that anything in the burger will not cook to be crisp so some things, such as onion and bacon, are best added after being pre-cooked.

But as a starting point here is a basic recipe:

INGREDIENTS:
Minced meat (this can be any meat)
Breadcrumbs - approx. 1 slice of bread, stale is fine, grated or carefully broken up into small pieces
1 egg
Seasoning
Tomato puree (optional)
Worcestershire sauce (optional)
Dried herbs (optional)

Mix all the ingredients together, and add any other flavours that you want to add.

Using your hands take small balls of the mix and flatten - ideally make these ahead of cooking and allow them to rest in the fridge for a couple of hours.

These can be cooked in the oven on a baking tray that has been brushed with a little oil. Alternatively grill or fry them on a moderate heat (not too fast - these need to cook through).

MEATBALLS
Meatballs can be made in the same way, but make the mixture into small balls. When making the meatballs they can be put onto a plate or tray covered in a light dusting of flour to stop them sticking.

Meatballs can be cooked in the same way as burgers. Try adding them (half cooked) to a pan of onion gravy for a filling winter meal (serve with potatoes and vegetables), or add them to a pan of tomato sauce to create a meatball sauce to go with pasta.

 

Mash, potatoes and potato alternatives

Potatoes are a core part of the British diet, however, along with white carbs (white bread, white pasta, white rice) potatoes are not the healthiest food to have in large amounts on a regular basis. The reason for this is that these foods provide a fast acting spike in sugar levels, not good for people who have diabetic tendencies.

However in moderation these can happily form part of your meals.

MASHED POTATOES
Use older potatoes (not new potatoes), peel and chop into quarters. Boil for 15 - 20 mins until soft through. Drain, then mash, adding a spoonful of butter / margarine and (optional) a splash of milk. This is ready to serve, however it can take other flavours such a wholegrain mustard.

Cold mashed potato can be used to make fishcakes - adding tinned tuna or salmon, made into burger sized cakes then fried. Or mash can be added to the top of a meat or fish pie and grilled (either with grated cheese or without) until browned.

QUICK PRETEND MASH
Instead of potato white beans can be mashed.

Use a tin of white beans (dried beans would need to be pre-cooked until soft). The beans could be butter beans, flageolet beans or any other white beans.

In a small saucepan heat a couple of millimetres of olive oil (not virgin olive oil as that should be used for dressings / dipping only and not for cooking). Add the drained and rinsed beans, salt, pepper, garlic (optional) and lemon juice (optional).Heat through gently and with the spoon start to crush the beans. As the beans warm you will find that they begin to mash down. Serve once mashed.

SWEET POTATO
These are a healthier option to normal potatoes as the sugars in them are broken down more slowly. Cook these in the same way as potatoes to create mash.

Sweet  potatoes can also be cut into wedges or chip shaped pieces and, drizzled in a little oil, can be cooked on a baking tray in the oven (200 c) for about 40-45 mins.

Chicken in tin foil

INGREDIENTS
Chicken - one breast per person
Oil
Chopped onion
Flavourings of choice


Heat the oven to 200 c.

Tear off a length of tin foil - enough to securely wrap the chicken breast.

Place the chicken breast in the centre of the tin foil and add a dessert spoon of oil. Add the onion and flavourings. Wrap the chicken in the tin foil as though a parcel, place on a baking tray and cook for apprx 45 mins (until the chicken is white all the way through and the chicken juices are clear).

Cook 1 breast per person.

Suggested flavourings:
Soft cheese (eg Philadelphia) and garlic.
Tomato puree, garlic, brown sugar (for a barbecue flavour)
Soy sauce, tomato puree and garlic (for a Chinese flavour)

Onion, celery and carrot

Never underestimate the power of one onion, one stick of celery and one carrot. Chopped into small pieces and fried in a pan they form the basis of so many meals. Add tomatoes and garlic for a basic pasta sauce. Add meat, stock and some pulses for a hearty stew. Add some meat, spices and a tin of tomatoes for a curry. Learn the basics, these form the foundations for so many dishes.

Spanish Omelette

INGREDIENTS
 - 5 eggs
 - Cheese - grated.
 - Potatoes - already boiled and cut into bitesized cubes
 - Onion
 - Pepper
 - Bacon / Chorizo (optional)
 - Sunflower / vegetable oil


In a heavy based frying pan heat up 2 dessert spoonfuls of oil.
Chop the onion and pepper, add to the pan and fry for about 5 mins.
Also add any bacon or chorizo (optional).
Once the vegetables and meat are cooked break the eggs into a separate bowl and whisk with a fork.
Add to the frying pan over the vegetables and meat - move the pan to ensure the egg covers the other ingredients.
Cook the omelette for a couple of minutes until the egg starts to set.
Add the cheese.
To cook through the top of the omelette, place the pan under a grill for about 5 mins.


ALTERNATIVES
Different vegetables can be added to the omelette, as can different meats (ensure any meat is cooked through before the eggs are added).
Additional flavours, such as garlic or chilli, go well in this dish. Add to the pan just before the eggs.

Chicken Curry

INGREDIENTS
 - Onion
 - Pepper
 - Chicken - 1 breast of chicken per person is plenty - 2 will easily feed 3 people. Alternatively 1 pack of chicken mini fillets is enough for 2 to 3 people
 - Curry paste - in a jar this will keep in the fridge for a couple of weeks once open. Balti paste is my favourite.
 - Tomato puree
 - Mango chutney
 - Coconut cream (optional for a creamier curry)
 - Carrot / celery / courgette / mushroom chopped into small pieces - optional
 - Tin of tomatoes
 - Sunflower / vegetable oil


Fry the onions in about a dessert spoon of oil over a low heat.
Add about a dessert spoon of curry paste and a squirt of tomato puree.
If you are going to add extra vegetables then chop them into small pieces and add at this stage.
Fry for a further couple of minutes.
Cut the chicken into bitesized pieces (using kitchen scissors may be easier than cutting with a knife).
Add the chicken to the pan.
Add the chopped pepper.
Once the chicken has started to brown add a dessert spoonful of mango chutney.
Add the tin of tomatoes then leave to simmer for at least half an hour.
You may need to add water at this stage. Use the tin from the tomatoes as a guide - half fill with water and add to the curry.
The longer you leave the curry to simmer on a low heat the better!
About 10 mins before you dish up you can add coconut cream to make the curry creamier and more like a korma. Add the coconut cream to taste.

Serve with rice. White rice needs to be boiled for about 10 mins, brown rice for about 20 mins.

Chilli Con Carne

INGREDIENTS
 - Minced  meat
 - Tin of tomatoes
 - Tin of red kidney beans
 - Chilli con carne spice mix
 - Onion
 - Pepper
 - Tomato puree
 - Sunflower / vegetable oil


Chop the onion and pepper into reasonably small pieces.
Fry the onion and pepper in a dessert spoonful of oil for about 5mins.
Add the minced meat, breaking it up with a wooden spoon so there aren't clumps of meat. Cook for another 5 mins, or until the meat has browned.
You may find the mix goes quite watery due to the fat in the meat - it is best to tip the liquid away if this happens. If the pan is heavy use paper towels to soak up the liquid, but be careful - the liquid will be HOT.
Add a good squirt of tomato puree, and cook through for a couple more minutes.
Add the spice mix and the amount of water stated on the spice mix packet.
Add the tin of tomatoes.
Rinse the kidney beans in a sieve thoroughly before adding to the pan.
Bring to the boil, then turn down the heat and simmer for at least 10 mins. On a very low heat this can simmer for longer.

Serve with rice (white rice takes approx. 10 mins to boil, brown rice takes about 20 mins to boil).


ALTERNATIVES
This mix can be used instead of the chicken fajita mix in fajitas, Mexican lasagne, nachos and even quesedillas.