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LOCAL AND SEASONAL COOKING FOR LESSQUICK AND EASYMICROWAVE COOKING
“I will be using the microwave more,saving time, energy and money!Cheryl, North OrmesbyWelcome to Quick and EasyMicrowave CookingThe aim of Quick and Easy Microwave Cooking is to help peoplelive a healthier and more sustainable lifestyle and save money.A microwave is a very energy efficient and low cost appliancethat can produce healthy food quickly. The contents of thisrecipe book are organised by season so you can see and usewhat is available at different times of the year.If you use the Growing Middlesbrough websitewww.growingmiddlesbrough.org.ukyou can also source locally produced ingredients.Quick and Easy Microwave Cooking was developed by theFederation of City Farms and Community Gardens as a part ofthe One Planet Middlesbrough: Creating Sustainable Communitiesproject, which is funded by the Big Lottery’s Communities LivingSustainably programme.One Planet Middlesbrough: Creating Sustainable Communities isa project helping Middlesbrough residents live more sustainablyand save money.To find out more, visit www.menvcity.org.uk/opmWe hope you enjoy this book and find it useful.Michael Marston, Northern Development Co-ordinator,Federation of City Farms & Community Gardens.
Easy as Pie1. Microwave ovens work byproducing electromagneticwaves via a magnetroninside the oven. These wavescreate friction in the watermolecules in the food, whichthen causes them to heat.The same process is used ina conventional oven, but themicrowave is faster.2. This process makesmicrowave cookingparticularly good for liquidfoods such as soups, sauces,casseroles etc. and whencooking at low power levels.3. Containers suitable formicrowave cooking shouldallow the microwaves topass through e.g. glass &ceramics. Metal containersare not suitable and onlyplastic containers labelled‘microwave safe’ shouldbe used. Most takeoutcontainers, can be used.The MicrowaveKitchenEssentials for great cookingCeramic bowls anddishesOven glovesPlatesHand blender/whiskMeasuring jugsCups and mugsCutleryWooden mixingspoonsKettle4. Cover bowls, where indicatedin the recipes, with cling film,plate or similar lid to preventsplashing. Always removecling film and lids carefullyas the steam trapped cancause serious burns.Salt and pepperPansMicrowaveThe til and Apricot Armenian SoupBeetroot HummusCauliflower Cheese SoupOne Pot Pumpkin404142434446Pumpkin and Chickpea CurryTuna PastaBaked AppleBeetroot and Orange Chocolate CakeCrunchy Pear and Ginger LayerQuick Apple CrumbleBean and Tomato SoupSpicy Carrot and Lentil SoupAsparagus RisottoChicken FajitasVegetable FritattaSweet and Sour ChickenVeggie Shepherd’s PieChocolate BrowniesCarrot CakeSpiced RhubarbEgg CustardSummerWinter222526272829303132Courgette and Pea SoupTomato and Basil SoupStuffed PeppersSalmon, Leek and TomatoSavoury FlapjackStir Fry WrapFruity FlapjackBanana and Walnut CakeFruit Cheesecake48 Celeriac and Tomato Soup50 Leek and Potato Soup5 1 Chestnut and Mushroom Spread52 Cheese and Leek Bread Pudding54 Red Cabbage with Apples andCranberries55 Spicy Lentil Salad56 Brussels Sprouts Stir Fry57 Fruit Sponge Pudding58 Chocolate Mousse60616263646566Know your labelsMake your money countOnline resourcesMicrowave cooking - Common misconceptionsMicrowave cooking - The healthy optionMicrowave cooking - The economical optionYour Store CupboardVegetarianRemember – just for treats! Eat in moderation4 Quick and Easy Microwave CookingQuick and Easy Microwave Cooking 5
Why cook seasonally? They will have travelled fewer miles therefore saving energyand CO2 emissions.They have been grown in this country so will be fresher.Food grown here helps to support our farming and food growingcommunities sustaining jobs and local business.They will taste better and have a greater nutritional value.It helps us understand the seasonal cycle and encouragesgreater variety in our use of ingredients throughout the year.Whether you buy from a local shop or a supermarket, food sold in theEU must be labelled to show where it has come from. If in any doubt,look for the Union Jack flag that tells you it has been grown in thiscountry. Additional information about the quality and origin of the foodthat we buy is provided by other labels, a number of which are shownon page 60. It is useful to be familiar with these when you go shoppingso you know what you are buying.6 Quick and Easy Microwave CookingSpring RecipesEating fruit and vegetables that are in seasonis a good idea because:SPRINGMarch/April/MayWhat’s in season?Asparagus, new potatoes,spinach, salad leaves,watercress, springonions and rhubarb.Spring 7
Spicy Carrot and Lentil SoupThis is a recipe to use when you’ve been busy all dayand you want something quick, tasty and simple. It canbe prepared from your store cupboard ingredients,supplemented by any seasonal vegetables you have. Usingfresh herbs will add more flavour - you can buy herbs inpots from your local supermarket and keep them on yourkitchen windowsill.Serves 4-6Whilst carrots don’t come into season until June you canstill buy British carrots in the shops all year round. This isbecause British farmers put their carrots “to bed” in theautumn by covering them with a thick layer of straw toprotect them from frost. This eco-friendly way of storagemeans that the crop is kept fresh.Serves 62celery sticks, choppedfinely (you can usecarrots or leek if you don’thave celery)1small onion, choppedfinelysprig of fresh thymeor a pinch of dried thyme575ml hot vegetable stock400g tin of tomatoes400g tin of baked beans intomato sauceWorcestershire sauceblack pepperchopped parsley, togarnishTipIf you don’t have celery you canuse two medium carrots or achopped leek.8 Quick and Easy Microwave Cooking1Put the celery, onion andthyme and a tablespoonof stock into a largemicrowavable bowl. Coverand cook on FULL POWERfor 2-3 minutes.2Remove the sprig ofthyme (if used), add thetomatoes and beans tothe celery and onion,add the remainingstock, a few drops ofWorcestershire sauceand seasoning to taste.34Heat on FULL POWER for5 minutes.1 tbsp vegetable oil1medium onion, peeled andchopped2sticks of celery, chopped2medium carrots, grated orchopped55gsplit red lentils1 tsp ground cumin1 tsp ground coriander850ml vegetable stockblack pepperSpring RecipesSpring RecipesBean and Tomato Soup1Put oil, onion and celeryin a bowl, cover and cookon FULL POWER for 3minutes.2Add carrots, lentils, cumin,coriander and half of thestock. Cover and cookon FULL POWER for 10minutes.3Add the rest of the stockand cook on FULL POWERfor 3 minutes.4Blend until smooth andserve with some crustybread.Puree until smooth. Servesprinkled with parsley.Spring 9
The British asparagus season is very short, lastingfor about six weeks from the beginning of May. Whenchoosing, look for firm but tender stalks with good colourand closed tips.Serves 4-625g4butterspring onions, finelychopped250g risotto rice900ml vegetable stock, mayneed a little extra150g fresh or frozen peas or amixture with broad beans100g asparagus spears60gnatural yogurtblack pepperParmesan or matureCheddar cheese (notethat there are vegetarianoptions available)1Put the butter and spring“Fantastic healthy andtasty dishes on a budget.Des, AcklamSpring RecipesSpring RecipesAsparagus Risottoonions in a bowl, coverand cook on FULL POWERfor 2 minutes.2Add the rice and halfthe stock to the bowl.Cook uncovered on FULLPOWER for 10 minutes.3Add the vegetables andthe rest of the stock.Cook uncovered on FULLPOWER for 10 minutes oruntil the rice is cooked (ifit is too thick add someextra stock).4Stir in the yoghurt andpepper and add somecheese to taste.5Serve with a crisp greensalad.10 Quick and Easy Microwave CookingSpring 11
Vegetable FritattaThis recipe is a quick and tasty family favourite and can becheaper to make than to buy the boxed kits in the shops.Serves 4-6This is a versatile dish that can be made from any leftovers that you have in the kitchen. It can be a main mealor a lunch box addition.Serves 421tbsp vegetable oilmedium onion, finelychopped1garlic clove, crushed2peppers, sliced6medium mushrooms,chopped1 tsp cumin½ tsp chilli powder½ tsp paprika1 tsp turmeric200g (half tin) choppedtomatoes250g cooked chicken, slicedflour tortillas1Put the oil, onion andgarlic in a bowl, cover andcook on FULL POWER for 2minutes.2Add the other ingredients(except tortillas). Stir well.Cover and cook on FULLPOWER for 6-8 minutes.3Serve wrapped inwarmed tortillas, withsalad.312 tbsp250g50g½25g4spring onions choppedgarlic cloveoilcooked sliced newpotatoesfresh, frozen or tinnedpeassweet pepper, choppedfrozen sweetcornmedium free range eggsParmesan (or maturecheddar) cheese1Chop the garlic, put itin a microwavable bowlwith the spring onions,sweet pepper and oil.Cook on FULL POWER for2 minutes.Spring RecipesSpring RecipesChicken Fajitas2Put the onion mixture ina round medium deepdish such as the lid ofa casserole dish. Layersliced potatoes overonions and add peasand sweetcorn. You canalso use any left oversor seasonal vegetablessuch as spinach.3TipNot sure if your eggs are stilledible? Do the water test – if anegg sinks it’s really fresh and if itfloats it needs to be chucked. If ittilts on the bottom or sits uprightit is slightly older but still usable.12 Quick and Easy Microwave CookingIn a separate bowl, beattogether eggs and pourover potatoes and onionmixture. Sprinkle withcheese. Cook on MEDIUMin 2 minute bursts untilset. It can be brownedunder the grill for a fewminutes.4Serve warm with saladand crusty bread, or usecold as a lunch box orpicnic treat.Spring 13
Veggie Shepherd’s PieForget expensive takeaways, make your own – it’s quickand tasty.Serves 4-6Cooking cauliflower in a microwave preserves its nutrientsand is really easy.Serves 4-69 tbsp3 tbsp4 tbsp24121100gtomato ketchupmalt vinegardark (muscovado) sugargarlic cloves, crushedskinless and bonelesschicken breasts, cut intochunkssmall onion, roughlychoppedred peppers, de-seededand cut into chunkssmall tin pineapple piecesin juice, drainedbroccolihandful salted, roastedcashew nuts, optional1In a large microwaveabledish, mix the ketchup,vinegar, sugar andgarlic thoroughly withthe chicken, onion andpeppers.2Microwave, uncovered,on FULL POWER for 8-10minutes until the chickenis starting to cook andthe sauce is sizzling.3Stir in the pineapplepieces and broccoli andreturn to the microwavefor another 3-5 minutesuntil the chicken iscompletely cooked.4Leave to stand for a fewminutes, then stir in thecashews, if using, andserve with white rice.14 Quick and Easy Microwave Cooking1 tbsp olive oil1clove garlic, crushed1large onion, halved andsliced2large carrots, diced2 tbsp thyme chopped, or ½ tspdried thyme400g tin chopped tomatoes2vegetable stock cubes410g tin green lentils1medium cauliflower85gmature Cheddar, gratedblack pepper to season12Put the onion and garlic in abowl with oil, cover and cookon FULL POWER for 3 minutes.Add the carrots, thyme andthe tomatoes, then sprinkle inthe stock cubes and cook onFULL POWER for 5 minutes.34Did you knowColour aside, cauliflower is aclose relative of Broccoli. Infact, during the earliest stagesof growth, the two plants aresimilar.5Spring RecipesSpring RecipesSweet and Sour ChickenAdd the tin of lentils, includingtheir juice, then cover andcook on FULL POWER for 8minutes until the carrots arecooked and the lentils aresoft. Put to one side.To make the cauliflowermash, use 1 mediumcauliflower broken into florets.Place in a bowl with 4-5 tbspwater. Cover and cook in themicrowave until soft. Drainand mash/puree until smoothwith a small amount of butterand milk. Season to taste.Put the veg and lentil mixtureinto a dish and cover withthe cauliflower mash. Sprinklewith cheese and put under ahot grill until golden.Spring 15
Carrot CakeA rich and delicious treat that takes minutes to make. Whynot use Fairtrade chocolate and sugar?Serves 4-6The idea of using vegetables in cakes comes from wartimerationing. The carrot makes the cake moist so it keeps well.Serves 4-6150g150g2 tsp4100g100g100g100g2 tsp2plain chocolatebutterbrown sugarself-raising flourcocoa powdermedium free range eggs,beaten½ tsp vanilla essence100g walnuts, chopped(you could use driedcranberries instead ofwalnuts)Did you knowWalnuts are a rich source ofOmega 3 oil, important for hearthealth and brain function.16 Quick and Easy Microwave Cooking1Put chocolate and butterin a bowl and cook onFULL POWER for 1 minuteor until chocolate hasmelted.23Stir in other ingredientsand beat well.Pour into a square dishand cook on FULL POWERfor 4-6 minutes or untilfirm to touch.self raising flourbrown sugarground cinnamonmedium carrots, grated(approx 400g)85graisins125ml vegetable oil2medium free range eggs40gwalnutsIcing ingredients60g30g240g1 tbspcream cheesebuttericing sugarlemon juice1Combine all the cakeingredients. Put the mixinto a microwave safecake dish.Spring RecipesSpring RecipesChocolate Brownies23Cook for 10 minuteson MEDIUM. Stand for5 minutes.Cool on rack.Beat icing ingredientstogether and pour overcake.Top with walnuts.45Allow to cool and cut intosquares.Don’t over-cook thebrownie. If it is still a littlemoist on top leave it tostand for 2-3 minutes. If itis still wet, cook it in shortbursts until it is ready.Spring 17
The first rhubarb of the year is harvested by candlelight inforcing sheds - where all other light is excluded – a practicethat produces a sweeter, more tender stalk. These shedsare dotted around the “Rhubarb Triangle” of Wakefield,Leeds, and Morley.Serves 4-6400g rhubarb stalks, cut intosmall lengths100g dried fruit1medium orange, rind andjuice1 cm fresh ginger root, peeledand grated, or 1 level tspground ginger1 tsp ground cinnamon2 tbsp honey (or more to taste)Spring RecipesSpring RecipesSpiced Rhubarb1Put all ingredients intoa bowl and stir welltogether.2Cover bowl and cookon FULL POWER for 6-8minutes or until rhubarbis just soft.3Serve hot on top ofporridge or as a dessertwith yoghurt or eggcustard, or as a base fora crumble.TipDon’t over cook the rhubarb or itwill become very mushy.18 Quick and Easy Microwave CookingSpring 19
A quick dessert to accompany seasonal fruits such asrhubarb. Use free range eggs if you can as these comefrom “happy hens”.Serves 4-63½ tsp2 tbsp300mlfree range eggsvanilla essencecaster sugarmilkgrated nutmeg1234Heat the milk in a jugon FULL POWER for 2-3minutes (don’t boil).Beat together eggs, sugarand vanilla.Pour milk onto eggmixture and beattogether.Pour mixture into abowl or into 6 individualramekins. Sprinkle withnutmeg.Did you knowEggs cook particularly well inthe microwave due to the gentleheating process.Summer RecipesSpring RecipesEgg CustardSUMMERJune/July/AugustWhat’s in season?Peas, tomatoes, peppers,beetroot, carrots, broadbeans and French beans,garlic, courgettes,cucumber, broccoli,strawberries, raspberriesand currants.5Cook on SIMMER/LOWPOWER for 6-8 minutes.The custard should bestarting to set aroundedges and will continueto set after standing.6Serve with poachedfruit such as rhubarb orraspberries.20 Quick and Easy Microwave CookingSummer 21
A great summer soup. You can use your own mint- it grows easily in pots - or it can be bought fromsupermarkets.Serves 4-61 tbsp24250g250gvegetable oilcloves garlic, choppedspring onions, choppedcourgettes, thinly slicedpeas, fresh, tinned orfrozen700ml vegetable stockblack pepper20gfresh mint, chopped200g natural yoghurt1Put onions, garlic and oilinto a bowl. Cover andcook on FULL POWER for2 minutes.“Soups are a dream to makein a microwave . and so quick.Jan, LinthorpeSummer RecipesSummer RecipesCourgette and Pea Soup2Add the courgettes and200ml of stock. Cover andcook on FULL POWER for4 minutes.3Add peas, mint, the restof the stock and seasonwith pepper. Cover andcook on FULL POWER for3 minutes.45Blend until smooth,adding yoghurt.Did you knowCourgettes are also knowas zucchini - they are low insaturated fat and very low incholesterol and sodium.22 Quick and Easy Microwave CookingServe hot, garnished withsome fresh mint.Summer 23
Summer RecipesA really tasty soup for a summer day. Keep a pot of freshbasil in your kitchen. You can buy pots of fresh basil fromthe supermarket.Serves 2-424 Quick and Easy Microwave Cooking11 tbsp vegetable oil1medium onion, chopped1garlic clove, chopped1medium carrot, peeledand chopped1 tsp sugar450g fresh tomatoes, choppedor 400g tin choppedtomatoes450ml hot vegetable stock2 tbsp fresh basil chopped2 tsp lemon juice2 tbsp tomato pureePut the oil, onion, garlic,carrot and sugar in abowl. Cover and cookon FULL POWER for 5minutes.TipDid you knowIf using fresh tomatoes youcan remove the skin by pouringboiling water over them andleaving to stand for 1 minute.Drain carefully. The skin shouldthen rub off.Tomatoes contain high levels oflycopene which is beneficial forheart health and has been linkedwith prostate cancer preventionin several studies.Summer RecipesTomato and Basil Soup2Add the other ingredients,Cover and cook on FULLPOWER for 8 minutes.3Blend and serve.Summer 25
Salmon, Leek and TomatoA quick, light and tasty summer dish.Serves 4-6A delicious way to get your daily Omega 3 requirements.Serves 43½5 tbsp2 tbsp2125g½¼ tsp60g1 tbsplarge red peppers, halvedand de-seededtin chopped tomatoes,with liquidpre-cooked brown ricehot waterspring onions, thinly slicedsmall tin of sweetcorn,drainedtin kidney beans, drainedand rinsedcrushed red chilli flakes(to taste)grated/choppedmozzarella cheesegrated Parmesan ormature Cheddar cheeseDid you knowBotanically speaking, a tomato isa fruit. The government classifiedit as a vegetable in the late1800s so it could be taxed undercustom regulations.26 Quick and Easy Microwave Cooking1Arrange pepper halves in2a microwave safe bakingdish. Cover dish with clingfilm. Poke a few holes inthe cling film for vents andcook on FULL POWER in themicrowave for 6 minutes, oruntil tender.In a medium bowl, mixtomatoes and their liquid,rice and water. Cover withcling film and cook on FULLPOWER for 4 minutes.3Stir spring onions,sweetcorn, kidney beansand red chilli flakes into thetomato mixture. Cook onFULL POWER for 3 minutes.4Spoon hot tomato mixtureevenly into pepper halvesand cover with cling film.Make a few holes in theplastic to vent steam andcook on FULL POWER for 6minutes.700g3 tbsp2 tbsp2 tbsp250g4leeks, finely slicedvegetable oilwholegrain mustardclear honeyjuice of half a lemoncherry tomatoes, halvedskinless salmon fillets(each approx. 175g)black pepper12Put the leeks in a dishwith oil. Cover and cookfor 3 minutes.Whisk together oil,mustard, honey andlemon juice and seasonwith pepper.Summer RecipesSummer RecipesStuffed Peppers34Scatter the tomatoesover the leeks and spoonover half the sauce.Lay the salmon fillets ontop of vegetables andspoon over remainingsauce. Cover and cookon FULL POWER for about6 minutes. Leave to stand2-3 minutes.5Serve with greenvegetables or a crunchysalad.5Remove cling film, sprinklewith mozzarella cheeseand Parmesan (or maturecheddar) cheese and leaveto stand for 1 - 2 minutesbefore serving with a crispysalad.Summer 27
Stir Fry WrapA change to the usual sweet flapjack. Serve as a snack ora lunch dish.Serves 2-4Tortilla wraps are a handy ‘package’ for a range of foods.Kids love them and they provide carbohydrates for energy.Serves 41medium onion, finelychopped1medium red pepper, finelychopped1 tbsp vegetable oil400g tin chopped tomatoes1 tbsp dried mixed herbs170g porridge oats60ggrated mature Cheddarcheesecayenne or chilli powderto tasteDid you knowOats contain more fibre thanother grains and this helps tokeep you feeling fuller for longer.28 Quick and Easy Microwave Cooking1Put oil, onion and peppersinto a bowl. Cover andcook on FULL POWER for3 minutes.2Add tomatoes and herbsto mixture and cookon FULL POWER for 2minutes.3Add the rest ofingredients (keeping asmall amount of cheeseto sprinkle on the top)and mix well. Press themixture into a dish sothat it is about 1cm thick.Sprinkle on remainingcheese.4½medium onion, choppedfinely1garlic clove chopped/crushed1 tbsp oil80gmushroom1½red/yellow pepper, thinlysliced40gfresh or tinned sweetcorn40gfresh or tinned peas½ tsp chilli spice (or to taste)1 tsp mixed herbs2 tsp soy sauce1Finely chop the onionand garlic. Place inmicrowavable bowl withthe oil and heat on FULLPOWER for 3 minutes.2Slice the peppers andmushrooms and addwith the remainder ofthe ingredients to thesoftened onion. Stir welland heat on FULL POWERfor 6-8 minutes.345Leave to stand for2 minutes.Heat each wrap for10 seconds.Cook on FULL POWERfor 7-8 minutes. Whencooked it should be firmon the top.Add a large spoonful ofthe mixture to the centreof the wrap, turn in theedges and roll up.5Serve on own or withfresh salad.Cut into squares andserve warm with somesalad as a tasty lunchor to go with somehomemade soup.Summer RecipesSummer RecipesSavoury Flapjack6Summer 29
Banana and Walnut CakeOats are high in dietary fibre and are a slow release energyfood, so keep you feeling fuller for longer.Makes 16 squaresTea time treat for anytime of year. This is great for using upthose overripe bananas in the fruit bowl.Makes at least 16 slices!150g100g3 tbsp350gbuttersoft brown sugarhoney or golden syrupporridge oatsbananas or choppedapple, pear, berries or anyseasonal or dried fruit12Use a 12.5 x 23cm dish.Put the butter, sugar andsyrup in a bowl and cookfor 1-2 minutes, until thesugar has dissolved.34Add the oats and stir well.Tip half the mixture intothe dish and press downfirmly. Cover with a layerof fruit, add the rest ofthe oat mixture beingsure to cover all of fruit.Press down evenly.115g55g3115g115g22 tbsp115g50gsoft brown sugarbutterripe medium bananassoft margarine or buttercaster sugarmedium free range eggsmilkself-raising flourbroken walnuts, roughlychopped56Cool completely beforelifting out of the dish.Put the brown sugar and23Cook on FULL POWER for5-6 minutes until firm tothe touch.Leave to cool slightlybefore marking into 16squares.14Did you knowBananas are a good source ofpotassium, an essential mineralfor maintaining normal bloodpressure and heart function.530 Quick and Easy Microwave Cooking55g butter into a bowl andcook for about 2 minutes,stirring once, until the butterhas melted. Pour into a deep23cm flan dish and tip to coatthe base.Cut the bananas into thickslices and arrange on thebutter and sugar mixture.Put the 115g soft margarineor butter, caster sugar, eggsand milk into a bowl and siftthe flour over. With a woodenspoon or electric mixer, beatuntil smooth and light. Stirin the walnuts. Spoon themixture over the bananasand level the surface.Stand the dish on a low rackin the microwave and cookon MED-HIGH for about 12minutes or until the surfaceis still slightly moist and thecake beneath is cooked.Leave to stand for at least 5minutes. Slip a knife aroundthe edge of the cake and turnit over on to a warm servingplate.Cut into wedges.Summer RecipesSummer RecipesFruity FlapjackSummer 31
There are many versions of cheesecake across the world,some baked, some not. It is believed that some form ofcheesecake has been eaten since the time of the ancientGreeks.Serves 4-6175gcrushed biscuits such asdigestive, oat or ginger65gbutter or margarine200g low fat cream cheese100g low fat yoghurt2 tsp lemon juice2 tbsp icing sugar1 tsp vanilla flavouringseasonal fruit to decorate(or use frozen fruit)1Put margarine in bowland melt on FULL POWERfor 30-40 seconds. Stir incrushed biscuits and mixwell.2Put biscuit mixture into aflat dish and press downwith a spoon. Put in thefridge to set.3Mix cream cheese,yoghurt, lemon juice,icing sugar and vanillatogether until smooth.Autumn RecipesSummer RecipesFruit CheesecakeAUTUMNSeptember/October/NovemberWhat’s in season?Butternut squash,pumpkin, leeks, celery,cauliflower, onions,potatoes, apples, pearsand blackberries.4TipSome grated lemon or orangezest in the mixture adds somenice texture.32 Quick and Easy Microwave CookingPut the cheese mixtureon top of the biscuit baseand smooth it down untillevel. Put in the fridge tochill.5Decorate the cheesecakewith fresh strawberries,raspberries orblackcurrants or frozenfruit.Autumn 33
Autumn RecipesAn unusual soup that’s tasty and satisfying.Serves 4-51large potato peeled andcut into small chunks1 litre vegetable stock50gred lentils, washed in asieve50gchopped dried apricotsjuice of ½ a lemon1 tsp ground cumin1 tbsp parsley, fresh chopped (or1 tsp dried)black pepper to taste1Put potato chunks in abowl with approx 100mlof stock. Cover and cookon FULL POWER for 4-5minutes or until potatoesare soft.Autumn RecipesLentil and ApricotArmenian Soup2Add the rest of theingredients and approx800ml of the remainingstock. Cover and cook onMEDIUM POWER for 8-10minutes then check thatthe lentils are cooked.3“Blend soup and season.Add the remaining stockas needed for preferredthickness.Tasty food can be cookedand prepared quickly34 Quick and Easy Microwave CookingTipCooking the vegetables usingjust a small amount of stockspeeds up the cooking process.Amarjit , GreshamAutumn 35
Cauliflower Cheese SoupA wonderfully coloured recipe. Use as a dip or sandwichspread.12-16 servingsA family favourite vegetable dish served in a different way.This is a good way of using up any dried up scraps ofcheese. It works well with any strong flavoured cheese.Serves 4-54small beetroots, cooked(not pickled)200g half tin of chickpeas(or equivalent driedchickpeas cooked)3 tbsp tahini (sesame seedpaste)2 tbsp olive oil1clove garlicjuice of half a lemon1Put all the ingredientstogether in a blender orfood processor and blenduntil smooth. You mayneed to add a little waterif the paste is too thick.Did you knowTipBeetroot is a vegetable that isclassed as a super food, valuablefor combating chronic fatiguesyndrome. It also helps to addoxygen to the blood to help withanti-ageing.Tahini paste is commonly usedin Middle Eastern cookery andis made from ground sesameseeds. You can purchase it inthe health food section of thesupermarket or at a health foodstore. The paste keeps welland can be used as a spreadlike peanut butter, or in saladdressings.36 Quick and Easy Microwave Cooking1onion, chopped1 tbsp vegetable oil1medium cauliflower,broken into small florets¼ tsp dried English mustard500ml skimmed milk or soyamilk200ml vegetable stock100g goats or other strongflavoured cheeseblack pepper to seasonchopped parsley togarnish1Put onion and oil in abowl and cook on FULLPOWER for 2 minutes.Autumn RecipesAutumn RecipesBeetroot Hummus2Add cauliflower, mustard,stock and half of themilk to the onion. Coverand cook on FULL POWERfor 6-8 minutes or untilcauliflower is going soft.3Add the rest of milk andthe cheese and cookon FULL POWER for 3-5minutes or until cheesehas melted.45Blend soup and season.Garnish with parsley andserve with crusty bread.Autumn 37
No need for lots of pans - just one bowl required. It’sestimated that 1 million pumpkins are bought in the UKeach Halloween. Don’t just carve them and throw the fleshaway, make a tasty dish like this one!Serves 4-52 tbsp vegetable oil2leeks, sliced and washed6rashers of smokedbacon, rind removed andchopped350g pumpkin or butternutsquash flesh, choppedinto chunks½ tsp dried thyme250g long grain rice700ml stock, vegetable orchicken1Put oil, leeks, bacon andpumpkin into a large bowl.Cover and cook on FULLPOWER for 5 minutes.Autumn RecipesAutumn RecipesOne Pot Pumpkin2Add stock to bowl withthyme and rice. Stirtogether and cookuncovered on FULLPOWER for 15-20 minutesor until stock is absorbedand rice is cooked.3Serve as a tasty one potmeal.TipCheck before cooking that yourbowl fits in the microwave andcan rotate. You could leave baconout and serve as a vegetariandish (made with vegetable stock).38 Quick and Easy Microwave CookingAutumn 39
A hearty and tasty dish for the shortening days of autumn.Serves 4-62 tbsp vegetable oil1medium onion, chopped1clove garlic, finelychopped2 tsp grated fresh ginger1 tsp crushed dried chillies2 tsp curry powder or 1 tspcurry paste350g pumpkin (flesh only),cubed - any type ofsquash can be used1large sweet potato, peeledand cubed250ml vegetable stock150g frozen peas50gcreamed coconut,chopped400g tin chickpeas, drained andrinsed1 tbsp cornflour1Put the onion, garlic,oil and ginger in amicrowavable bowl andcook on FULL POWER for2 minutes. Add the currypowder or paste andchillies and cook on FULLPOWER for 1 minute.2Add pumpkin, sweetpotato and half of thestock. Cover and cookon FULL POWER for 10minutes.3Add peas, chickpeas,coconut and the rest ofthe stock. Stir, cover andcook on FULL POWER for4 minutes.4Mix the cornflour witha little cold water andstir into the curry. Cookuncovered for 2 minutesuntil thickened.5Serve with rice and/orchapatis.40 Quick and Easy Microwave CookingTuna PastaThis recipe is very versatile. If you want a vegetarian option,leave out the tuna. You could use cooked crispy baconor ham instead of tuna or try adding a layer of slicedtomatoes.Serves 4175g40g1pasta/macaronibuttersmall onion, finelychopped40gflour600ml milk1 tsp wholegrain mustard150g grated mature Cheddarcheese3-4mushrooms, chopped100g frozen peas/sweetcorn1150/160g tin of tuna,drained1Cook pasta according tothe instructions on thepacket and drain.Autumn RecipesAutumn RecipesPumpkin and ChickpeaCurry2Put the butter and onionin a bowl and cookon FULL POWER for 2minutes. Add mushroomsand cook for a further 3minutes.3Stir in flour. Gradually addmilk and stir well. Cook onFULL POWER for 3 minutesand stir well. Add peasand cook for a further3 minutes (the sauceshould be thick).4Add the mustard, tuna,pasta and most of thecheese, keeping a little forthe top. Stir well together.5Transfer to a serving dish,sprinkle with cheese andcook on FULL POWER for4 minutes. Serve with agreen salad.Autumn 41
Beetroot and OrangeChocolate CakeA quick and tasty autumn treat.Serves 1-21apple per person (use anEnglish eating apple suchas Cox or Braeburn)dried fru
microwave cooking particularly good for liquid foods such as soups, sauces, casseroles etc. and when cooking at low power levels. 3.Containers suitable for microwave cooking should allow the microwaves to pass through e.g. glass & ceramics. Metal containers are not suitable and only pla
