HEALTHY SOLDIER COOK BOOK

INTRODUCTION
The Healthy Soldier Cookbook offers a Food Hygiene
variety of recipes that can be cooked
On The Hob, in the Microwave or Wok. Foodborne illness (food poisoning) is
It also provides a selection of delicious any illness caused by consuming food or
smoothies. water which is contaminated by bacteria,
viruses, as well as harmful chemicals or
The saying "you are what you eat" is now
natural toxins (e.g. pesticides and
a common phrase that more of us are
poisonous mushrooms). Foodborne
beginning to understand and appreciate.
illness is typically caused by the
Eating healthily doesn’t mean spending
improper handling, preparation and
lots of money on organic foods, nor does
storage of food. A large percentage of
it require hours of food preparation and
food poisoning cases occur in the home.
cooking. The aim of the Healthy Soldier
It is important that you handle and store
Cookbook is to provide you with simple
food appropriately to limit the risk of
recipe ideas for breakfast, lunch and
illness.
dinner, that are easy to prepare and
that do not require a host of kitchen See the hints and tips below to ensure
appliances and utensils. you take care when handling and
cooking food.
Eating healthily is fundamental to
• Wash your hands thoroughly
maintaining good health and wellbeing. with soap and warm water before
It is also important for: preparing/eating food.
• Bone and muscle development and
repair. • Raw meat can contain harmful
bacteria that can spread easily onto
• A healthy body composition. other foods, worktops and tables.
• Maintaining health – protection from Prevent contamination by using,
disease/infection. if possible, different chopping boards
for raw and ready-to-eat foods and
• Fuelling exercise and achieving clean thoroughly after use.
the very best physical and mental
performance. • Always wash fruit and vegetables
with cold water before eating.
• Providing fuel for the brain,
maintaining positive mood status
and supporting quality sleep.
The microwave recipes have been
produced for Microwaves (750W).
It is important that when using any
kitchen appliance that you follow the
manufacturers instructions and adjust the
cooking times according to the category
of the appliance that you are using.

1
 Food safety: Storage Food Safety: Cooking
• It is dangerous to eat foods after the • It is important that all kitchen
“use-by” date. Foods with a “best appliances are used as
before” date should be safe to eat but recommended by the manufacturers
may not be at their best quality – if in instructions and remember to turn
doubt throw it out. off all gas and electric after use.
• Never store open metal food cans in • It is important to make sure that all
the refrigerator. Always decant left poultry, pork, burgers and sausages
over food into a suitable container for are thoroughly cooked before eating.
storing in a refrigerator. Cut into the middle to check that
meat is not pink, the juices are clear
• Never refreeze raw meat or fish once and the food is piping hot.
it has been defrosted.
• Allow cooked food to cool at room
• Defrosted foods should be stored temperatures before you store it in
correctly in the fridge and used the refrigerator.
within 2 days.
• Never re-heat cooked food more than
• When freezing meat and fish, make once.
sure that you freeze the product
before the use-by date.
• Raw meat and poultry: store in a
clean, sealed container and place on
the bottom shelf of the refrigerator
so that the juice cannot drip onto
and contaminate other foods. It
is important to keep cooked meat
separate from raw meat.
See below for an example of where you
should store food in your refrigerator to
minimise the risk of contamination.

Diagram 1. Food storage

2
Cooking in Single Living-in Accommodation –
Minimum Fire Safety Requirements
Fire Safety Management • Appliances. Only specified and
If you are cooking recipes from this authorised cooking appliances, with
booklet in your Single Living-In built-in timers and a current Portable
Accommodation (SLA), cooking in Appliance Test (PAT) certificate,
bedrooms is prohibited. The utility are to be used in SLA kitchens,
room or kitchen must meet the utility or authorised communal
rooms. Appliances are not to be
following criteria:
left unattended at any time. The
• Fire Doors. Fire doors in these
following appliances have been
spaces must meet National (BS/EN)
reviewed by fire safety experts and
standards and be fitted with a self-
are deemed as safe, they also
closing device. The door must not be
proved to be a popular and affordable
wedged open.
mix of appliances in a recent
• Fire Risk Assessments. A Fire Garrison trial.
Risk Assessment should have been
1. Kettle.
carried out by your Unit Fire Officer
prior to any utility room or kitchen 2. Toaster.
being equipped with appliances. You
must adhere to the FRA. The FRA 3. Conventional microwave.
must specify: 4. Low fat grill.
1. Types of appliance being 5. Rice cooker.
authorised for use. You are
not permitted to plug-in any 6. Electric wok.
appliance that has not been 7. Tiered vegetable steamer.
authorised and tested.
8. Blender.
2. Mitigations in place to manage
the fire risk. • First Aid. SLA occupants must
have access to suitable First Aid
• Ventilation. There should be equipment, including an eye wash
adequate ventilation from windows station. Ensure you know where
and/or an extractor fan in each utility your nearest First Aid equipment
room or kitchen. is located.
• Electric Sockets. The use of • Heat Detectors. Although not
extension leads and multi-block mandated, heat detectors could be
plugs are forbidden. installed instead of smoke detectors
• Fire Blankets. A wall-mounted, in buildings with increased rates of
quick release fire blanket must be false alarms.
installed in the utility room/space
used for cooking. Make sure you are
familiar with how this works.

3
4
HEALTHY SOLDIER COOK BOOK
MICROWAVE
Cooking time will vary depending on your appliance and you should take this into
consideration. These recipes have been produced for a microwave of 750W.

BREAKFAST
Strawberry Breakfast Bowl
Scrambled Egg & Smoked Salmon on Toast
French Toast in a Mug
Cream Cheese & Bacon Bagel
Poached Eggs & Avocado on a Crumpet
Cinnamon Maple Quinoa

LUNCH
Spaghetti Bolognese
Butternut Soup
Leek & Salmon Parcel
Turkey BLT
Mac ‘N’ Cheese

DINNER
Lamb Curry
Jamaican Jerk Chicken
Chicken with Tomato Sauce
Vegetable Risotto
Spicy Potato Curry
Chilli Salmon Parcel
5
 MICROWAVE
BREAKFAST
Serves

Strawberry Breakfast
Bowl
Ingredients: Method:
94g oat bran 1. Mix together the oat bran, oat flour, buckwheat,
flaxseed, baking powder, salt and cinnamon.
2 tbsp oat flour
2. Stir in the vanilla, applesauce, and almond milk
2 tbsp buckwheat
until all the dry ingredients are incorporated.
1 tbsp ground flaxseed
3. Gently fold in the diced strawberries.
½ tsp baking powder
4. Spray a microwave safe baking dish or ramekin
Pinch of salt with oil and pour the batter into the dish.
¼ tsp cinnamon 5. Place into the microwave and cook for 1 minute
and 30 seconds or until the top is set.
½ tsp vanilla
6. Allow to cool for a few minutes before eating.
2 tbsp unsweetened
applesauce
¼ cup almond milk
½ cup fresh strawberries, diced
Low fat cooking spray

6
 MICROWAVE
BREAKFAST
Serves

Scrambled Egg &

Smoked Salmon
on Toast
Method: Ingredients:
1. Crack 2 eggs into a microwave safe bowl and 1 slice of bread
then whisk them up using a fork, to this add
40g of smoked salmon
the milk and give the ingredients a final whisk.
Cover with a lid or cling film (leaving a small 2 eggs
hole to allow the steam to escape).
A splash of milk
2. Microwave for 3 minutes, stirring throughout.
Pepper for seasoning
3. While the egg is cooking, toast the sliced bread.
4. To serve, top the toast with the sliced salmon
and scrambled egg on top. Season with pepper
as required.

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 MICROWAVE
BREAKFAST
Serves

French Toast
in a Mug
Ingredients: Method:
1 slice of bread 1. Place the butter in a microwave safe mug
and cook for 30 seconds or until the butter
2 slices of bread, cubed
has melted. Swirl it around the mug to coat
1 egg the sides.
1 tbsp of reduced salt butter 2. Crack the egg into the mug and add milk,
cinnamon and vanilla, stir well.
150mls of milk
3. Then add the bread and gently stir to ensure it
1 tsp cinnamon is coated in the egg mixture.
¼ tsp vanilla 4. Mix well and allow the bread to soak for
1 minute.
5. Microwave for 45 seconds. Remove and stir
before returning to the microwave for a final
45 seconds.

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 MICROWAVE
BREAKFAST
Serves

Cream Cheese and

Bacon Bagel
Method: Ingredients:
1. Place a bowl upside down on a plate. Lay the 1 bagel
bacon over the bowl and cook for 2 minutes.
Low fat cream cheese
The plate catches the grease that drips down
(thin layer)
the bowl, this allows for crispier bacon.
2 slices of bacon
2. Whilst the bacon is cooking slice your bagel.
To serve, spread the bagel with a thin layer of
cream cheese and top with the crispy bacon.

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 MICROWAVE
BREAKFAST
Serves

Eggs & Avocado

on a Crumpet
Ingredients: Method:
2 eggs 1. In a microwave safe bowl, add boiling water
and a dash of vinegar. Carefully crack the eggs
½ avocado sliced
into the bowl, cover and cook on full power for
2 crumpets or 1 giant crumpet 3 minutes. Cooking time will vary depending
on the power of the microwave.
Splash of vinegar
2. Whilst the egg is cooking, slice the avocado
ready for serving and toast the crumpet.
3. To serve, top the crumpet with avocado and
place the poached eggs on top. Season as
required.

10
 MICROWAVE
BREAKFAST
Serves

Cinnamon Maple
Breakfast Quinoa
Method: Ingredients:
1. Rinse the quinoa thoroughly in cold water. ½ cup quinoa
2. Drain before adding to a microwave safe bowl. 250ml cold water
Add a cup of water, cinnamon and butter. Cover
½ tsp cinnamon
with cling film before cooking for 4 minutes.
2 tsp low salt butter
3. Remove the bowl and stir before returning to
the microwave for a further 3 minutes. Take Milk to taste
care when removing the bowl as this may be
hot. Place on the side and cover with foil for Banana slices or
2 minutes. other fresh fruit

4. To serve, fluff the quinoa to separate it, add a

dash of milk, top with bananas and sprinkle
with cinnamon to taste.

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 MICROWAVE
LUNCH
Serves

Spaghetti Bolognese
Ingredients: Method:
1 onion, chopped 1. Place the onion, garlic and carrot into a large
microwave safe bowl, add the lean mince and
1 garlic clove, chopped
mix together with a fork, breaking up the meat
1 carrot, chopped into pea-sized until it is well combined. Cover the bowl with a
pieces lid or cling film (leaving a small hole for steam
to escape); cook on full power 3 minutes.
300g lean beef mince
2. Remove and stir well to break up the mince.
400g can of chopped tomatoes Cover and return to the microwave for a further
50ml boiling water 3 minutes.
1 beef stock cube 3. Stir the ingredients again before adding the
canned tomatoes and 50ml of boiling water.
300g uncooked spaghetti Crumble over the top the stock cube before
1 tbsp vegetable oil seasoning with oregano and black pepper.
Mix everything together. Cook for 7 minutes.
Remove and stir, cover again and cook for
Seasoning
10 minutes, halfway through stir ingredients.
Black pepper Remove the bowl and leave to stand while you
cook the spaghetti.
1 tsp dried oregano
4. Break the spaghetti to pan size, pour over
Parmesan cheese, grated with boiling water and add the oil to prevent it
sticking together. Cover and cook for 4 minutes.
Remove and stir, cook for a further 4 minutes.
Check the spaghetti is cooked before draining
the water.

12
 MICROWAVE
LUNCH
Serves

Butternut Soup
Method: Ingredients:
1. Peel and cube the butternut squash. In a large 900g butternut squash
microwave safe dish combine the squash with (small cubes)
the chopped onions and butter. Cover with a l
2 onions (chopped)
id or cling film and microwave on high for
4 minutes. 1 tbsp butter
2. Stir in the broth and cook for a further 940ml vegetable broth
20 minutes or until squash is tender. Add the
cream and cook for a further 2 minutes. 120ml half-fat cream

3. Puree the soup with a food processor or Salt and pepper

blender.
Optional seasoning
4. If you like chunky soup you may wish to just
mash with a potato masher. Flavour with 1 pinch ground nutmeg
nutmeg, cloves and cinnamon to taste. 1 pinch ground cloves
1 pinch ground cinnamon

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 MICROWAVE
LUNCH
Serves

Leak & Salmon

Parcel
Ingredients: Method:
140g salmon fillet, 1. Cut a 40cm piece of greaseproof paper. In the
centre of the paper place the salmon fillet.
1 medium leek chopped
2. Top the fillet with the chopped leek, frozen peas
25g frozen peas
and 2 tbsps of crème fraîche. Sprinkle with
2 heaped tbsp crème fraîche, tarragon, salt and pepper.
plus 1 tbsp to serve
3. Fold the paper to make a parcel and stand it on
1 tsp chopped fresh tarragon a microwave-proof plate or tray.
Salt and pepper for seasoning 4. Microwave on full power for 5 minutes. Put the
contents of the parcels on to the plate and top
with a spoonful of crème fraîche.
5. Suggested serving with new potatoes.

14
 MICROWAVE
LUNCH
Serves

Turkey BLT
Method: Ingredients:
1. In a bowl, season the turkey with Italian or 142g ground lean turkey, raw
herb seasoning, garlic, paprika, onion and
2 slices of bacon
salt and pepper. Mix and form into a burger
shaped patty. 1 slice reduced fat cheddar
cheese
2. Cook the bacon in the microwave for 2 minutes,
be careful not to let it burn. Remove and place
on the side to cool. For seasoning

3. Place the patty in the microwave and cook for 1 tsp Italian/herb seasoning
4 minutes, remove and top with sliced cheese. ½ tsp garlic paste or a
Place back into the microwave and cook for crushed clove
45 seconds to allow the cheese to melt.
1 tsp paprika
4. Assemble the burger, place the bacon on top
of the cheese. Add the garnish and Dijon 40g chopped onion
before serving. Pinch of salt and pepper

To serve
1 wholemeal bun
Lettuce and tomato for garnish
Dijon mustard (optional)

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 MICROWAVE
LUNCH
Serves

Mac 'N' Cheese

Ingredients: Method:
60g uncooked macaroni 1. Place the uncooked macaroni in a microwave
safe dish and add 2 cups of cold water and
1 tbsp Greek yogurt.
a pinch of salt. Cover with a lid or cling film
4 tbsp goat cheese, crumbled (leaving a small hole to allow the steam to
escape). Cook for 5 minutes.
Pinch of garlic powder
2. Remove the dish and stir thoroughly before
Pinch of onion powder returning to the microwave for a further
Ground black pepper 3 minutes. Check to make sure the macaroni
is fully cooked.
Spring onions, chopped to
garnish 3. Drain the water from the dish before thoroughly
stirring in the onion powder and garlic.
4. To serve add the Greek yogurt, goats cheese,
spring onions (optional) and pepper for
seasoning.

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 MICROWAVE
DINNER
Serves

Lamb Curry
Method: Ingredients:
1. Place the lamb in a large microwave safe ½ Kg of diced boneless lamb
dish and add to it all of the ingredients listed
½ medium onion, sliced
with the exception of the water. Massage
the ingredients into the meat using clean ¾ tsp salt
hands. For a more enhanced flavour leave the
marinade for 45 minutes. ½ tsp black pepper

2. Place the dish containing the lamb curry into 1 tbsp paprika
the microwave and cook for 30 minutes. 1½ tbsp curry powder
3. Stir in 177ml of water and return to the 2 bay leaves
microwave for a further 12 minutes; the lamb
should be tender and melt in your mouth. 1 medium potato, chopped
If the meat is not tender then cook for a further 177ml cup of water
5 minutes.
4. You may wish to serve with rice or potatoes

17
 MICROWAVE
DINNER
Serves

Jamaican Jerk
Chicken
Ingredients: Method:
6 chicken thigh pieces 1. Rub each of the chicken thighs with jerk
seasoning. For a more enhanced flavour
½ tbsp of jerk seasoning per
allow the meat to marinate overnight in
piece of chicken
the refrigerator.
2. Place the chicken pieces into a microwave
safe dish and cover. Cook on full power for
3 minutes. Remove from the microwave and
turn over each thigh before cooking for a
further 4 minutes.
3. Ensure the meat is cooked thoroughly before
eating.
4. If the meat is pink on the inside then cook for a
further 2 minutes.
5. You may wish to serve with Caribbean Rice
and beans.

18
 MICROWAVE
DINNER
Serves

Chicken with
Tomato Sauce
Method: Ingredients:
1. Arrange the chicken fillets in a large microwave 400g mini chicken fillets
safe dish, grind over some black pepper, drizzle
Black pepper (optional)
with oil and sprinkle with the dried herbs.
Cover with a lid or cling film (leaving a small 2 tsp vegetable oil
opening to allow the steam to escape), cook for
2 minutes. Remove the dish, turn the chicken 2–3 sprigs rosemary or thyme
so that meat is evenly cooked. Re-cover and (alternatively use ½ tsp dried
cook for a further minute. herbs)

2. Remove the dish and transfer the chicken to a 1 onion, chopped

plate. Add the onion and garlic to the dish. 2 garlic cloves, finely chopped
Cook for 2 minutes. Add the pepper and or crushed
courgette to the onions, stir well and cook
for another 2 minutes. Add the tomatoes to 1 pepper (any colour), deseeded
the vegetables. Combine the tomato purée, and chopped into 1cm chunks
Worcester sauce and vinegar, stirring thoroughly. 1 courgette, chopped into
3. Add the chicken to the tomatoes ensuring that 1cm chunks
each fillet is covered. Cover and cook for a 1 X 400g can of chopped
further 3 minutes. Stir the chicken fillets so that tomatoes
they can cook evenly. Re-cover and cook on full
power for 5 minutes. 1 tsp tomato purée
4. Remove the dish and leave to stand for 1 tsp Worcester sauce
2 minutes. Check that all the chicken is
1 tsp vinegar
thoroughly cooked. If necessary return to the
(balsamic or red wine)
microwave for a further 3 minutes.
5. You may wish to serve with pasta or rice.
19
 MICROWAVE
DINNER
Serves

Vegetable Risotto
Ingredients: Method:
1 medium onion, finely chopped 1. Place the chopped onion in a microwave safe
bowl, add the oil and stir well before heating
1 tbsp olive oil
on full power for 2 minutes. To this add garlic
1 garlic clove, finely chopped or and risotto rice, stir and cook for a further
crushed 2 minutes.
350g risotto rice 2. Meanwhile, measure 1 pint of boiling water into
a measuring jug and crumble in a stock cube;
1 vegetable stock cube stir to dissolve.
400g can of flageolet beans in 3. Add the stock to the rice, stir well before
water covering (if using cling film, leave a small hole
198g can of sweetcorn to allow steam to release); cook for 10 minutes.
125g green beans 4. While the rice is cooking, open the can of
flageolet beans and the canned sweetcorn,
100g frozen peas rinsing through with cold water. Chop the
40g parmesan cheese or low fat green beans into 2.5cm sticks. Add these to
mature cheddar cheese, the rice and cook for a further 4 minutes
finely grated before serving.

2 tbsp chopped parsley to 5. Mix the sweetcorn and frozen peas into the
garnish (optional) rice, cover and cook for a final 3 minutes.
Lastly, stir in the grated cheese and butter,
25g butter sprinkle with chopped parsley and serve
immediately.

20
 MICROWAVE
DINNER
Serves

Spicy Potato Curry

Method: Ingredients:
1. Wash and prick the potatoes in 3 to 4 places. 75g carrot
Cook in the microwave on high for 3 minutes.
75g sweet potato
To ensure even cooking, change the position of
the potatoes after 2 minutes. 75g potatoes
2. Let the potatoes cool for 2 minutes before 1 large onion
peeling off the skin and cutting into bite-
sized pieces. 1½ tbsp curry powder

3. In a separate microwave safe bowl add the oil Salt

and all spices. Mix well and heat on high for 2 tsp oil
2 minutes. To this add the chopped onions and
mix well before returning to the microwave for 1 tbsp chopped coriander
a further 3 minutes. To this add the potatoes, leaves
chopped coriander and a pinch of salt. Mix well
to ensure all the potatoes are covered. (You may
need to add a small amount of water to thin the
paste in order to coat all of the potatoes).
4. Cook on high for 4 minutes ensuring that you
mix the ingredients during cooking to ensure
even coating. Leave to stand for 2 minutes
and serve.

21
 MICROWAVE
DINNER
Serves

Chilli Salmon
Parcel
Ingredients: Method:
135g salmon 1. On a piece of greaseproof paper, add the sliced
potatoes, vegetables and salmon.
150g sliced potatoes
2. Season with cracked black pepper then top
1 tbsp chilli sauce
with sweet chilli sauce and a slice of lemon.
½ cup frozen vegetables
3. Fold the greaseproof to form a parcel, place on
1 slice of lemon a microwaveable plate.
Cracked black pepper 4. Cook for 5 minutes in the microwave.
Parchment paper 5. Remove and rest for 2 minutes before serving.

22
HEALTHY
HealthySOLDIER
SoldierCOOK BOOK
Cook Book
ON THE HOB OR IN THE WOK
Most of the recipes within this cookbook are based upon cooking for a family of 4;
please adjust accordingly to meet your family size.
Use these recipes in conjunction with the food safety guidance provided within.

RECIPES
Asian Vegetable & Carrot Chow Mein
Spinach & Mushroom Couscous
Three Bean Stew
Chicken & Barley Stew
Sausage & Bean Casserole
Quick Chicken Wrap
Nepalese Fish Curry
Asian Grilled Steak with Noodle Salad
Pork Chilli
Chicken Korma
Cod Fillets with Sizzled Ginger,
Chilli & Spring Onions.
Served with Rustic Salad.
Trinidad Chicken Stew
Chipotle Chicken Wraps with
Pineapple Salsa
Beef Burger with Thyme Potato Wedges
& Coleslawl

23
 ON THE HOB
OR IN THE WOK

4
Serves

Asian Vegetable &

Carrot Chow Mein
Ingredients: Method:
150g edamame beans 1. Cook the noodles as per the packet
(fresh or frozen, if frozen defrost instructions, drain and reserve for later.
before use)
2. In a bowl, combine the oil, lime juice,
150g sugar snap peas, honey and soy sauce and set aside.
sliced in half lengthways
3. In a frying pan or wok add a dash of oil and
100g babycorn, heat for a few seconds until a slight haze
sliced in half lengthways or smoke is produced. Do not leave this
3 medium carrots, unattended. To the pan or wok add sesame
peeled and grated into ribbons seeds and cook until they begin to brown
or start to pop. Remove from the pan and
1 red onion, sliced
set aside.
30g fresh coriander leaves
picked and stems chopped 4. To the same hot pan or wok, immediately add
the onions, ginger and chilli paste and cook
125g soba noodles for 30 seconds, then add the carrots, babycorn,
2 tbsp sesame seeds chopped coriander stems and beans. Stir-fry
the ingredients for 3-4 minutes continually
2 tbsp light soy sauce stirring so the ingredients don’t burn.
1 tbsp coconut oil
5. To the pan, add the noodles and sesame seeds
½ lime, juiced and heat through before adding the honey and
1 tbsp honey soy sauce mix.
1 tsp ginger paste 6. Serve in a bowl sprinkled with coriander leaves.
1 tsp chilli paste (optional)
1 tbsp rapeseed oil
24
 ON THE HOB
OR IN THE WOK

4
Serves

Spinach & Mushroom

Couscous
Method: Ingredients:
1. In a bowl add 340ml of boiling water. Sprinkle 340ml boiling water
in the stock cube and add salt. To the bowl add
1 vegetable stock cube
a splash of oil and the couscous. Stir and leave
to stand for 5 minutes. 227g whole wheat couscous
2. In a saucepan add a dash of oil and cook on 1 tbsp extra-virgin olive oil
medium heat. Add the garlic and chopped
onion and cook until the onion starts to soften. 1 tsp garlic paste
To the pan add the mushrooms and sauté for 1 onion, chopped
4 minutes. Then add the spinach; stir well to
coat all of the leaves. 113g fresh mushrooms, sliced
3. When the spinach leaves begin to wilt, 142g spinach leaves
remove the pan from the heat. Add prepared salt to season
couscous, olives, cheese, lemon juice, pepper,
and coriander.
To serve:
4. Mix well and serve. Fresh ground black pepper
1⁄3 juice of lemon
57g feta cheese, cut into cubes
10 olives, pitted and chopped
2 tbsp coriander chopped

25
 ON THE HOB
OR IN THE WOK

4
Serves

Three Bean Stew

Ingredients: Method:
350ml of water 1. Heat the oil in a large saucepan over a medium
heat. Add to the pan, the chopped celery, onion,
2 tsp olive oil salt and pepper, and stir. Continue cooking
2 x celery sticks, washed and gently until the celery becomes translucent,
then add the garlic and chillies and cook for
finely chopped
a further minute. Stir to avoid the ingredients
1 medium onion, finely chopped sticking to the pan.

Salt and pepper 2. Add the canned tomatoes, tomato puree,

red peppers and 350ml of water. Cover with
4 x garlic cloves a lid and allow to gently bubble for
approximately 30 minutes. Stir occasionally
2 x red chillies deseeded and to mix the ingredients.
finely chopped
3. The sauce will start to reduce and the peppers
400g tin of chopped tomatoes will become soft. Once the sauce has reduced
add the mixed beans and cook for a further
4 tbsp tomato puree
10 mins.
2 x red peppers, chopped 4. Serve with chopped coriander and accompany
400g can each of butter beans, with crusty wholemeal or seeded bread.
black beans and cannellini
beans, drained and washed

26
 ON THE HOB
OR IN THE WOK

4
Serves

Chicken & Barley

Stew
Method: Ingredients:
1. Add the stock and bay leaves to a pan and 800ml vegetable stock
bring to the boil.
2 bay leaves
2. Then add the pearl barley, chopped celery,
40gm pearl barley
carrots and leeks and bring back to the boil
before covering and allowing to simmer for 2 sticks celery chopped
approximately 15 minutes.
2 carrots chopped
3. Shred the chicken breast and add to the
stew, warm through for a further 2 minutes 2 leeks sliced
before serving. 240g cooked chicken breast
4. Accompany with thick sliced bread.

27
 ON THE HOB
OR IN THE WOK

4
Serves

Sausage & Bean

Casserole
Ingredients: Method:
8 sausages any variety 1. Spray the pan with oil and cook the sausages
until they are golden brown, (they do not need
2 leeks trimmed and sliced
to be cooked through). Remove the sausages
400g tin of chopped tomatoes from the pan and cut into 4 pieces.
400g tin of butter beans 2. In the same pan, lightly spray again and add
the sliced leeks, cooking for 2 minutes before
1 tbsp tomato puree adding the tomato puree, chopped tomatoes,
1 chicken or vegetable herbs and crumbled stock cube.
stock cube 3. Half fill the empty tomato tin with water,
Low fat cooking spray swirl and add to the pan. Bring the ingredients
to the boil.
½ tsp dried mixed herbs
(optional) 4. Add the sausages before reducing the heat and
covering the pan with a lid and allowing to
simmer for 25 minutes.
5. Stir in the butter beans and cook for a further
5 minutes.
6. Season to taste before serving.

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 ON THE HOB
OR IN THE WOK

4
Serves

Quick Chicken Wrap

Method: Ingredients:
1. Lightly spray a pan with oil, add the chicken 125g chicken breast cut into
strips and sauté on a medium heat for strips
5 minutes, or until the outside of the chicken
Spray olive oil
is cooked.
2 tbsp sweet chilli sauce
2. To the pan add the sweet peppers, sliced onion
and chilli sauce and cook for a further 1⁄3 cup sweet peppers thinly
3 minutes. Ensure the chicken is cooked. sliced
3. Serve the chicken and peppers on warm tortilla 10g sliced onions
wraps with tomato salsa.
1 tortilla wrap

29
 ON THE HOB
OR IN THE WOK

4
Serves

Nepalese Fish Curry

Ingredients: Method:
800g cod fillet 1. Combine ½ tbsp of curry powder and oil into a
cut into 2cm pieces bowl. To this add the lemon zest and juice and mix
well. Use these ingredients to marinade the fish
Zest and juice of 1 lemon
and leave refrigerated for 45 minutes. Do not leave
3 tsps rapeseed oil for longer as the lemon will start to cook the fish.
(+1 tbsp for cooking) 2. Place a heavy bottom saucepan on a medium heat.
1 tsp cumin seeds To the pan add 2 tsps of oil and 1 tsp of salt; then
add the rice and mix until the rice is fully coated.
1 large onion, finely chopped Finally add 300ml of boiling water and bring to the
boil. Reduce the heat, cover with a lid and allow the
4 medium tomatoes, seeds
rice to simmer; stirring occasionally to ensure the
removed and finely diced
rice does not stick to the bottom of the pan.
1 tbsp mild curry powder 3. In a separate pan, add a dash of oil and sauté the
1ltr water, boiling (from kettle) fish until it is golden brown, (approx 3-4 minutes
each side, on high heat). Remove the fish from the
2 tsps salt pan and set aside.
To serve 4. To the same pan add the curry powder and cumin
seeds and heat until a pleasant aroma is released.
200g cooked brown rice To this add chopped onions and cook for 3
5 spring onions, finely chopped minutes, or until the onions are soft. Add the diced
tomatoes and cook for a further 2 minutes, stirring
occasionally to form a curry base.
5. Add to the curry base, 700ml of boiling water and
allow the ingredients to simmer for a 5 minutes,
creating a sauce. Finally add the fish and simmer
for a further 4 minutes or until the sauce is at the
30 preferred thickness.
 ON THE HOB
OR IN THE WOK

4
Serves

Asian Fried Steak

Noodle Salad
Method: Ingredients:
1. To make the marinade, grind the lemongrass 2 lemongrass stalks
and garlic paste. Coat the steaks with marinade
2 tsp garlic paste
and season with salt, (to enhance the flavour of
the meat, refrigerated for 45 minutes). 1 tbsp Asian fish sauce
2. Pre-cook the noodles as per the packet 1 tbsp soy sauce
instructions and set aside to cool.
1 tbsp olive oil
3. In a lightly oiled saucepan on medium heat,
cook the steaks on both sides. Cooking time 4 lean beef steaks, fat removed
will vary depending on how you like your steak 125g noodles
(rare, medium, well-done). Remove from the
heat and place on a plate to cool. 2 limes, grated zest and juice
4. In a bowl, combine the fish sauce, soy sauce, 1 red chilli, deseeded and
olive oil and chilli and stir well. finely sliced
5. In a serving bowl add the noodles, pepper, 100g bean sprouts
cucumber, bean sprouts, juice and zest of 1 red pepper, deseeded and
lime and sesame seeds. Gently combine the sliced into strips
ingredients before adding the fish sauce.
1 cucumber, halved long ways,
6. Finally, slice the steaks into strips and seeds removed with a spoon
serve with the salad. Garnish with basil and sliced
and coriander.
2 tbsp sesame seeds

31
 ON THE HOB
OR IN THE WOK

4
Serves

Pork Chilli
Ingredients: Method:
350g lean pork mince (use beef 1. Heat a large pan over a medium heat, add a
if preferred) dash of oil and to this add the pork mince.
Stir the mince to separate and cook until it
1 red onion, finely chopped
starts to brown.
½ red pepper, finely chopped
2. Add to the mince the chopped onions, herbs
½ green pepper, finely chopped (thyme, oregano,1 bay leaf), chilli and garlic
paste and cook until the onions are soft.
1 courgette, finely chopped Then add the tomato puree, red and green
1 tsp dried thyme peppers and courgettes; mix well.
1 tsp dried oregano 3. Sprinkle the cumin and paprika over the top
then pour in the tinned tomatoes. Stir all the
1 bay leaf ingredients together.
1 tsp chilli paste 4. Pour in 200ml water and bring back to a boil
1 tsp garlic paste before covering with a lid, reducing the heat
and allowing the ingredients to simmer for
1 tsp ground cumin 5 minutes. Add the beans and simmer for a
further 10 minutes or until the beans start to
1 tsp paprika
split (the beans will help to thicken the sauce).
3 tbsp tomato puree
5. Garnish with fresh coriander, chopped.
400g chopped tomatoes
6. Served with rice, baked potato or tortilla chips.
200g cooked red kidney beans
and 200g cooked pinto beans
(tinned is fine, rinse well under
cold running water)
32
 ON THE HOB
OR IN THE WOK

4
Serves

Chicken Korma
Method: Ingredients:
1. In a large saucepan, lightly coated in oil, sweat 1 tbsp ginger paste
off the onions, ginger and garlic until soft.
1 tsp garlic paste
2. To the pan add the chopped chicken pieces
2 white onions, finely chopped
and cook until the outside starts to brown.
Keep stirring to avoid burning the meat. 1 tbsp rapeseed oil
Add the curry powder and cook for a further (or coconut if preferred)
1-2 minutes.
4 chicken breasts,
3. Pour over the chicken stock and bring to a boil. cut into pieces 2cm thick
Reduce the heat and simmer for 10 minutes
ensuring the chicken is cooked through. 1 tbsp of mild curry powder
Add in the first 3 tbsp almonds. Stir 150ml chicken stock
continuously as the ingredients begin to
thicken (up to 5 minutes). More almonds can 4 tbsp low-fat yoghurt
be added until the mixture is at the desired 4-5 tbsp ground almonds
thickness.
200g baby spinach,
4. Add to the pan the baby spinach leaves and stir washed and drained (optional)
well, until the leaves begin to wilt. Remove from
the heat and spoon in the yoghurt. Handful of coriander leaves,
chopped
5. Serve with rice and sprinkle with chopped
coriander.

33
 ON THE HOB
OR IN THE WOK

4
Serves

Cod Fillets with

Sizzled Ginger, Chilli
& Spring Onions with
a Rustic Salad
Ingredients: Method:
4 cod fillets, about 140g each 1. Coat the fish with oil and season with salt and
(skinned and scalded) pepper before scoring the skin of the fish.
2 tbsps rapeseed oil (or olive 2. Add the fish fillets to a saucepan and cook on
oil) medium heat with the skin uppermost for
2 minutes. Turn over the fillets and cook for a
1 large knob of fresh ginger,
further 4 minutes until the skin is crisp.
peeled and cut into matchsticks
3. Add to the saucepan, ginger, garlic and chillies
3 cloves of garlic, thinly sliced
and cook for a final 2 minutes. Remove the pan
3 fresh chillies, deseeded and from the heat and mix in ½ the spring onions
thinly chopped and a dash of soy sauce.
2 bunches of spring onions, 4. Place the fish onto plates and serve with
shredded long-ways the salad.
1 tbsp soy sauce
For the salad
1 pack of mixed leaf lettuce
8 cherry tomatoes cut in half
½ cucumber diced into small
pieces
Remaining spring onions

34
 ON THE HOB
OR IN THE WOK

4
Serves

Trinidad Chicken
Stew
Method: Ingredients:
1. To a bowl add the spring onions, coriander, 400g diced chicken breast
garlic, onion and salt and pepper. Use this
1 tsp rapeseed oil
marinade to coat the chicken. Refrigerate until
ready to cook allowing at least 60 minutes for 200g new potatoes,
the marinade to flavour the meat. washed and diced (skin on)
2. In a large, deep pan add the oil and cook on 3 tsp honey
a medium heat. Once hot, stir in the potatoes
and chicken pieces and cook for 5 minutes, 250ml water
continuously stirring until golden brown. 125ml coconut milk
To this add the honey before covering the pan
with a lid and cooking for a further 2 minutes. 1 tsp chilli paste
3. Mix together water, milk, tomato puree and 2 tsp tomato puree
chilli paste in a jug. Stir the ingredients before
pouring into the pan. Cover with a lid and For the Marinade
allow to cook for 30 minutes, continuously
1 spring onion, finely chopped
stirring throughout.
Small bunch of coriander
4. Serve with courgette spaghetti, lemon zest and
freshly chopped coriander. ½ tsp salt
1 tsp ground black pepper
1 tsp garlic paste
½ brown onion, diced

35
 ON THE HOB
OR IN THE WOK

4
Serves

Chipotle Chicken
Wraps with
Pineapple Salsa
Ingredients: Method:
500g skinless chicken breast, 1. Heat a dash of oil in a large sauce pan.
diced Place the diced chicken into the pan and cook
for approximately 5 minutes on a medium heat
1 tbsp rapeseed oil
until the outside is golden brown.
1 medium onion, chopped Stir continuously to ensure all chicken pieces
are cooked.
2 tsp smoked paprika
2. Remove the chicken from the pan and set aside.
2 tsp ground cumin
3. To the same pan add the chopped white
2 tbsp cider vinegar onions, spices, vinegar, chipotle paste, passata
1 tbsp chipotle paste and honey. Cook on a medium heat for 3
minutes, the mixture will begin to bubble.
200ml passata Keep stirring to avoid burning. Reduce the heat
2 tbsp honey before adding the chicken and simmering for a
further 5 minutes on a low heat.
For the salsa 4. In a small bowl mix the red onion, pineapple
and coriander to make a salsa.
1 small red onion, diced
½ small pineapple, cored,
5. To serve, place in separate bowls and enjoy
a Mexican style meal with rice and warm
peeled and chopped
tortillas.
½ small pack coriander,
chopped

36
 ON THE HOB
OR IN THE WOK

4
Serves

Beef Burger with

Thyme Potato Wedges
& Coleslaw
Method: Ingredients:
1. To make wedges: 4 large potatoes, cut into
Bring a pan of water to the boil. Carefully drop wedges(8 per potato)
the wedges into the pan and boil for 4 minutes, 2 tsp garlic paste
then drain well.
1 tbsp olive oil
2. Mix the garlic paste, thyme, olive oil and 4 sprigs fresh thyme, leaves only
seasoning together and toss in the potato
Salt & freshly ground black pepper
wedges ensuring an even coating. Place the
wedges in a frying pan and sauté on a medium Beef burger
heat for 6 minutes or until the wedges are 1 onion, finely chopped
golden brown. 600g lean minced beef (turkey,
pork or lamb can also be used)
3. To make the burger:
Mix together the chopped onion, minced beef, 1 tsp dried chilli flakes & garlic
chilli flakes, garlic, Worcester sauce, season powder
with salt and pepper. Using clean hands shape 1 tbsp Worcester sauce
the mixture into a ball and flatten to a patty. 4 ciabatta rolls, halved
Add a drop of oil to a saucepan and carefully
place the burgers into the pan. Cook the patties Coleslaw
on a medium heat for 6 minutes, flipping them ¼ red cabbage, ¼ white
to ensure that they are cooked through. Once cabbage, finely shredded
cooked place on a plate and add to the hot pan 3 carrots, shredded
the ciabbata roll with the inside placed down. 1 onion, finely sliced
This will warm the roll before you add the burger.
4 spring onions, chopped
4. To make the coleslaw: 2 tsp cayenne pepper
Mix all of the ingredients together and store in
75g reduced fat mayonnaise
the fridge until needed.
25g Greek yoghurt 37
Freshly ground black pepper
 HEALTHY SOLDIER COOK BOOK
SMOOTHIES
RECIPES
Oaty Banana
Kiwi & Kale
Mighty Berry Protein
Trail Mix
Mango Go
Spinach Flax
Beetroot, Apple & Ginger
Peach & Spinach
Tropical Breakfast
Avocado and Kale

EQUIPMENT
Suitable chopping board
Suitable Knife
1 tablespoon
1 teaspoon
1 cup
1 electronic blender
Glass/container

38
 SMOOTHIES
Serves

Oaty Banana
Method: Ingredients:
1. Peel the banana, chop it into chunks and add to 1 banana (roughly 100g)
a blender.
¼ cup oats
2. To this add all of the ingredients and blend for
250ml of semi-skimmed milk
2 minutes.
1 tbsp chia seeds
3. Pour into a glass to serve.
1 tbsp almond butter
Oats are a slow digesting carbohydrate,
making it the perfect ingredient for a pre ¼ tsp vanilla extract
workout smoothie.
Pinch cinnamon

If the mixture ha
s become a bit to
could because yo o thick this
u have added to
o many oats.
Add a slight drop
of water to smoo
the mix. then out

39
 SMOOTHIES
Serves

Kiwi & Kale

Ingredients: Method:
360ml semi skimmed milk 1. Peel the kiwi fruit and place in the blender.
A generous handful of kale 2. To this add all of the ingredients and blend for
2 minutes.
1 kiwi fruit peeled
3. Pour into a glass to serve
1 tsp smooth unsalted peanut
butter This smoothie cleverly combines vegetables
and fruit together using green vegetables such
1 tsp honey or maple syrup
as kale that is rich in nutrients such as vitamin
A, C and K and iron. It is a smoothie that is
also high in carbohydrates that fuel the body
with energy.

s available,
d us e th e fres hest ingredient
Try an e nutritionally
they will be mor
this is because have a huge
ur body and will
beneficial for yo oothie
vours of your sm
impact on the fla
enjoyable.
making it more
40
 SMOOTHIES
Serves

Mighty Berry Protein

Method: Ingredients:
1. Chop the almonds into halves this will assist 232ml semi skimmed milk
with the blending process.
1⁄3 cup destalked strawberries
2. Destalk and chop the strawberries and then
1⁄3 cup blueberries
combine all ingredients and blend for
2 minutes. 1⁄3 cup blackberries
3. Pour into a glass to serve. 1⁄3 cup raspberries
4. Contains nuts. 10 almonds
This smoothie contains a high amount of
nutrients and antioxidants which are vital after
a big workout session.
It also contains a number of fruits as part of
your 5-a-day.

When making a
smoothie you ca
base fluid. Cho n vary the
ose between milk
juice and milk al , water, fruit
ternatives. The
increase the prot milks will
ein content, whi
juice will boost lst the fruit
the sugar and vi
tamin content.
41
 SMOOTHIES
Serves

Trail Mix
Ingredients: Method:
1 banana 1. Chop the almonds into halves this will assist
with the blending process.
1 tsp honey
2. Peel and chop the banana into bite size pieces.
100ml cup low-fat plain yogurt
3. To this add all of the ingredients and blend for
200ml cup low fat milk
2 minutes.
10 almonds
4. Pour into a glass to serve.
1 tbsp raisins
5. Contains nuts.
This smoothie is ideal for a long workout,
ideal for fuelling a cardiovascular session.

ectly to
th e al m on ds are blended corr
Ensure e throat when
in the back of th
avoid irritation htly before
opping them slig
drinking it. By ch own in the
di ng w ill as si st in the breakd
blen ocess.
the blending pr
smoothie during
42
 SMOOTHIES
Serves

Mango Go
Method: Ingredients:
1. Peel the oranges and separate into segments. A generous handful of washed
spinach
2. Add all of the ingredients to the blender and
blend for 2 minutes. 1 cup frozen mango
3. Pour into a glass to serve. 1 small carrots (skin on and
washed)
Orange fruits and vegetables offer heaps
of nutrients called carotenoids, a type of 150ml coconut water
antioxidant which repair the cell damage that
100ml low sugar orange juice
happens during workouts.
2 satsumas or mandarin
oranges, peeled
100ml plain yogurt

You may add w

ater or ice to an
recipe to thin it y smoothie
out. Do not add
will increase th more juice as it
e calorie and su
your drink. gar content of

43
 SMOOTHIES
Serves

Spinach Flax
Ingredients: Method:
150ml vanilla yogurt 1. Peel the banana and chop into bite size pieces.
250ml semi-skimmed milk 2. Add all of the ingredients to a blender and
blend for 2 minutes.
1 tbsn peanut butter
As most of us know spinach is good for us as
2 generous handfuls of
it is high in potassium, vitamins and minerals
washed spinach
but this smoothie has the benefits of flaxseed
1 banana too. This high-fibre seed has a high amount of
omega 3 fats, which are good for lowering the
3 destalked strawberries risk of diseases such as heart disease. Omega
1 tsp flaxseed 3 can also help with lowering inflammation,
improving brain function and performance.
By adding peanut butter, this smoothie offers
a high amount of protein - perfect for recovery
from a big gym session.

ds such
uld ad d a nu m ber of superfoo
You co vera,
goji berries, aloe
as maca, cacao, oothie.
p seeds to any sm
coconut oil, hem

44
 SMOOTHIES
Serves

Beetroot, Apple &

Ginger
Method: Ingredients:
1. Ensure the beetroot is peeled and chopped into 2 small raw beetroots
bite size pieces.
1 small apple
2. Chop the apple, leaving the skin on.
50g blueberries
3. Place all of the ingredients into a blender and
1 tablespoon grated ginger
blend for 2 minutes.
200ml water
4. Pour into a glass to serve
This smoothie is packed full of super foods
such as beetroot and blueberries which have
a whole variety of minerals, vitamins and
antioxidants.

Use spices as th
ey enhance both
nutrition. Play ar flavour and
ound with them
the taste. Cinna and perfect
mon, cayenne pe
and nutmeg, ar pper, ginger,
e a few good op
smoothies. tio ns for

45
 SMOOTHIES
Serves

Peach & Spinach

Ingredients: Method:
2 handfuls of washed spinach 1. Peel the banana before combining all of the
ingredients together in the blender.
1 cup frozen peaches
2. Blend for 2 minutes before serving.
½ banana
This smoothie includes wheat germ, rich in
¼ raw zucchini/courgette
folic acid to aid cell growth and development.
200ml coconut water The spinach helps prevent iron deficiency,
common among female athletes and is the
100ml plain yogurt perfect food to aid recovery after a long run or
2 tbsn oat bran gym session.

oothie, kefir
fir into your sm
Add in some Ke improving
tic punch while
delivers a probio n.
trient assimilatio
digestion and nu

46
 SMOOTHIES
Serves

Tropical Breakfast
Method: Ingredients:
1. Cut the passion fruit in half, and then scoop the 3 passion fruit
pulp of the passion fruits into the blender.
1 banana
2. Peel and chop the banana.
1 small mango
3. Finally peel and slice the pulp of the mango
300ml orange juice
before adding all ingredients to the blender and
blend for 2 minutes or until smooth.
4. Pour into a glass to serve.
A refreshing smoothie to start your day that
contains 4 of your 5-a-day.

47
 SMOOTHIES
Serves

Avocado & Kale

Ingredients: Method:
½ avocado 1. Peel and de-seed the avocado.
Generous handful spinach 2. Peel and roughly chop the pineapple into bite
size pieces.
Generous handful kale
3. Combine all of the ingredients into a blender
50g pineapple
and blend for 2 minutes.
10cm piece of cucumber
4. Pour into a glass to serve.
300ml coconut milk

seeds you
hemp, and chia
By adding flax, tra
smoothie with ex
will boost your turated
otein, polyunsa
nutrition like pr
urated fats.
and monounsat

48
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Rev 09/19