‘The Canaries’ Cooking for Success

FOOTBALL * FOOD * FUN* FACTS

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Welcome to our ‘Cooking for Success’ booklet packed with exciting and tasty recipes as enjoyed by the players of Norwich City Football Club. Travel around the world with us, from Europe to Africa and on to Asia, and discover which recipes are cooked and eaten by the Canary stars. Each recipe has an exciting worksheet or factfile attached so you can find out more about the recipe. To begin your journey, just click on one of the players on page 5 and see where it takes you! Bon Voyage and Bon Appetit!

Welcome…..

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Goalkeeper and Defenders…..

Click on the player for their favourite recipe

JOHN RUDDY

JAVIER GARRIDO MICHAEL TURNER

RUSSELL MARTIN RYAN BENNETT STEVEN WHITTAKER

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Midfielders and Strikers…. Click on the player for their favourite recipe

ALEX TETTEY BRADLEY JOHNSON

ELLIOTT BENNETT WES HOOLAHAN LEWIS GRABBAN

Shortcut to Kyle Lafferty.lnk

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So what should the Norwich City footballers eat?............

All footballers must eat the proper diet to be at their best.

A football players’ diet should be:

1 High in energy to help with muscle gain – eat three meals and regular snacks 2 High in carbohydrate rich foods – breakfast cereal, bread, muffins, crackers and crisp breads, rice, pasta, potatoes, and fruit. These should form the basis for most meals and snacks. This will help with exercise performance, recovery from training, and muscle gain. 3 Moderate in protein rich foods – meat, poultry, fish, dairy prod- ucts, beans, peas, lentils, unsalted nuts. There is no need to eat masses of extra protein to “bulk

up.”everyday. Remember protein rich foods are not the

main source of energy for exercise. In most cases the amount of protein required can be achieved simply by following a balanced healthy diet which contains sufficient carbohydrate. 4 Low in fat – try to avoid too much marga-rine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces. 5 High in fruit and vegetables – Include at least 5 servings of fruit and vegetables each day. They are necessary for preventing illness, building muscles and repairing injury.

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Cuts of beef….where they are on the cow

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What should footballers eat before a game?

Due to the high demands of training and competing in foot-ball, it’s essential that a player’s diet before the game comprises foods that can be broken down easily to meet energy requirements. Eg pasta or po- tatoes, baked beans.

What should a footballer eat after a game?

Eating carbohydrate rich foods as soon as possible after the game will help you recover more quickly eg potatoes, pasta, bread.

Opt for snacks, such as:

Sandwich with low fat cheese, beef, chicken, tuna, boiled egg, or peanut butter Bananas, fruit smoothies

Fluid requirements

Losing fluid is the body’s way of controlling temperature during high exertion. However it’s important that it is quickly replaced, as dehy-dration can effect endurance, strength, reaction times and concen-tration. Suitable options are water or sports drinks (which have the benefit of offering glucose, sucrose and salt.) 1 hour before: drink at least 500ml (approximately 1 pint). 15 minutes before: drink 200ml (a glass). During: drink 150ml every 15-20 minutes, if possible. After: For every 1kg of weight lost, you should drink 1.5 litres of flu-id.

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Ingredients

Serves 2

2 quality steaks, sirloin, strip-loin or fillet

1-2 courgettes, cut into thick slices.

1-2 peppers, deseeded and cut into thick slices.

1 small red onion, peeled and cut into thick slices.

1-2 tblsp olive oil. Salt and black pepper.

Method

Heat the grill/pan until smoking hot – a cast iron ridged pan is best. Mix together the oil, salt, black pepper and balsamic vinegar. Pour half the mixture over the steaks and the remainder over the vegetables, mix well.

Add the vegetables to the grill pan, then add the steaks – do this in two lots if the pan is over crowded.

Cook the vegetables and steaks for approx. 5-8 minutes – or to your liking.

John Ruddy Goalkeeper

Steak with Grilled Vegetables

Delicious on its own or for a heartier dish try serving with a few jacket potatoes

Great Britain

Succulent beef steaks and gorgeously sweet vegetables – you couldn’t ask for a more perfect combination. A great dish for all the family and ideal as a dinner party meal to impress your guests. We like to add a splash of thick, honeyed balsamic vinegar – try it and find yourself in heaven!

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Method Preheat the oven to 190ºC/375ºF/gas 5. Season chicken and dust with flour. Heat a little olive oil and fry the chicken. Place the pieces on a baking tray and into the oven for 30 minutes. Put the pan back on the heat. Add the sliced chorizo and pancetta or bacon and fry until browned. Add the onion and garlic and cook until soft. Meanwhile infuse half the hot chicken stock with the saffron. Add the smoked paprika, rice and infused stock and leave to cook on a medium heat, stirring from time to time. After 20 minutes pour in the rest of the stock along with the peas, prawns, and the mus-sels and squid. Place a lid on the pan and cook for 10 minutes more. Finally, add the cooked chicken and serve sprinkled with chopped parsley and a wedge of lemon

Javier Garrido Full Back

Paella Spain

Ingredients

6 boneless chicken breasts or thighs, skin on, each quartered

sea salt freshly ground black pepper olive oil 100 g iberico chorizo, sliced 6 slices pancetta or streaky bacon 1 onion, finely chopped 4 cloves garlic, finely chopped 2 litres organic chicken stock 2 large pinches saffron 1 heaped teaspoon smoked paprika 500 g paella rice 1 small bunch flat-leaf parsley, leaves picked and

chopped, stalks chopped 2 handfuls fresh or frozen peas 10 king prawns, 500 g mussels 2 small squid halved and scored, optional

Paella originates from Spain, traditionally a shallow pan is used for cooking Paella over an open fire. In Spain a layer of toasted rice at the bottom of the pan is considered a sign of a proper paella.

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BROWN RICE: Brown rice grains have more nutritional value than white rice. As the outer coating is left intact. Brown rice takes longer to cook than white rice, has a firmer texture and a slightly nuttier flavour.

WHITE RICE: If you mill brown rice grains, the bran comes away, leaving you with the white inner grain. This is called ‘white rice’. White rice is the most common variety of rice. It has a delicate flavour and is quicker to cook than brown rice.

BASMATI RICE: Basmati rice is a thin grain of rice grown in India and Pakistan. It has an aromatic flavour that goes brilliantly with curries. You can get white or brown basmati rice; brown basma-ti has a higher fibre content and stronger aroma than white bas-mati.

JASMINE RICE: These long, thin grains of rice originated in Thai-land. They have a gentle aromatic flavour and become soft and sticky when they cooked. Jasmine rice is often served with Thai curries.

Rice and easy………

Types of popular rice

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How to cook rice…….. Ingredients

1 cup rice 2 cups water 1/2 teaspoon salt 1 tablespoon butter or oil (optional)

Pre-cooking: It's good practice to rinse your rice in a strainer before cooking.

This isn't strictly necessary, but it will rinse off any dusty starch on the surface of the rice along with any leftover chaff or stray particles. (Some rices have more starchy coating than others.)

1. Measure the Rice and Water: For most rice, use a 1:2 ratio of one

cup of rice to two cups of water. Measure a half cup of uncooked rice per person and scale this ratio up or down depending on how much you're making. Some rice varieties will need a little less or a little more water as it cooks, so check the package for specific instructions.

2. Boil the Water: Bring the water to boil in a small sauce pan. Rice expands

as it cooks, so use a saucepan large enough to accommodate. A 2-quart sauce-pan for one to two cups of uncooked rice is a good size.

3. Add the Rice: When the water has come to a boil, stir in the rice, salt,

and butter (if using), and bring it back to a gentle simmer.

4. Cover and Cook: Cover the pot and turn the heat down to low. Don't

take off the lid while the rice is cooking — this lets the steam out and affects the cooking time.

Approximate cooking times:

• White Rice: 18 to 25 minutes • Brown Rice: 30 to 40 minutes • Wild Rice: 45 to 60 minutes

Start checking the rice around 18 minutes for white rice and 30 minutes for brown rice. When done, the rice will be firm but tender, and no longer crunchy. It is fine if it's slightly sticky but shouldn't be gummy. If there is still water left in the pan when the rice is done, tilt the pan to drain it off.

5. Turn Off the Heat and Remove the Lid: When the rice is done,

turn off the heat and take off the lid. Fluff the rice with a spoon or a fork, and let it sit for a few moments to "dry out" and lose that wet, just-steamed texture.

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Method Preheat oven to 200 C / Gas mark 6. Use a sharp knife to score across the duck breasts 4 times through the skin and fat but just barely to the meat. Rub the skin with salt, cayenne and black pepper. Preheat an ovenproof frying pan over medium-high heat. Lay the breasts in the pan skin-side down and fry until the skin is brown and crisp, about 5 minutes. Turn the breasts over and cook for 1 minute. Place the pan into the preheated oven and roast until the internal temperature of the thickest part of the breasts reach 70 C for well done, or until the breasts reach desired doneness. Remove duck breasts from the frying pan and cover with aluminium foil. Set aside to rest. Pour off excess fat from the frying pan. Place the stock, soy sauce, rice wine, ginger, tomato puree and the chilli powder in the frying pan. Whisk the sauce over high heat, bring to the boil and cook until the sauce thickens, about 2 minutes. Slice the duck breasts thinly, arrange on serving plates, and pour the sauce over the top.

Ryan Bennett Centre Back

Seared Duck Breasts with Honey, Soy and Ginger China

Ingredients

2 duck breast fillets 1 pinch salt 1 pinch cayenne pepper 1 pinch freshly ground black pepper 125ml chicken stock 2 tablespoons honey 2 tablespoons soy sauce 2 tablespoons rice wine 1 tablespoon grated fresh root ginger 1 teaspoon tomato puree

Spicey, tangy and surprisingly quick, this dish is a hit as a dinner party dish or a family treat.

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Herbs and spices………. Here is a chart of popular and useful herbs and spices

Herbs or Spice

What to season Facts about

Basil Use in sauces, vegetables salads, meat, seafood dishes

Leaves are used fresh or dried

Bay leaves Used to season meat, fish, potatoes and sauces

Used whole and removed before serving

Cayenne pepper Used in meat, soups, chil-li, Mexican dishes

Thin red and yellow very hot peppers used whole or dried

Chilli Powder Used in chilli sauces, cur-ries and Mexican foods

A combination of peppers including cumin.

Cinnamon Used in pastries, breads and cakes

A highly aromatic spice used as sticks or powder

Coriander Used in curries, pickles, bread and cakes

Small fragrant lemony seeds

Cumin Add to sauces, seafood's, pickles and sausages

Small fragrant seeds, a main ingredient of chilli

Garlic Used in sauces, salads marinades, Italian and Chinese dishes

A herb related to the on-ion, medicinal purposes, has small cloves

Ginger Used in Oriental dishes with pumpkin and squash, cakes and breads

Ginger root used fresh or dried.

Mustard Used as powder or sauce in salads, sauces, meat, egg and cheese dishes

Has a strong hot flavour

Oregano Used in tomato dishes, pizza and spaghetti sauce

Flavour and aroma similar to Marjoram but stronger

Parsley Used with most meats and salads as a seasoning or garnish

Used fresh or dried as a garnish or seasoning

Rosemary Used to season lamb, beef or veal

Spiky leaves can be used to cook roast potatoes

Thyme Used in poultry, pork and beef

Similar flavour to sage and cloves

Tumeric Used in curries, egg rice A yellow orange powder with mild flavour

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Method

1. Saute bacon with oregano and cook until golden. 2. Add veggies and stir every frequently until softened and lightly coloured. 3. Stir in the meat (drained if soaked in milk) and tomatoes. 4. Add a can of water. 5. Let simmer until veggies cooked or to your desired firmness (approx. 20

minutes). 6. Add S&P to taste. 7. Add freshly torn basil leaves. 8. Cook pasta to your liking and when it is el dente, drain and stir into the

sauce. 9. Sprinkle with Parmesan and serve.

Michael Turner Centre Back

Spaghetti Bolognese Italy

Ingredients

2 slices of bacon, chopped 2 heaped t of dried oregano

1 lb good quality beef 28 oz. can of diced tomatoes

2 medium onions, peeled and chopped

2 cloves garlic, chopped small bunch of fresh basil

2 carrots, chopped 1lb of dried spaghetti

2 celery stalks, chopped 4ozs of Parmesan cheese

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Cuts of beef….understanding more about

the cuts of beef and how they can be cooked

CUTS OF BEEF HOW TO PREPARE IT

HOW TO COOK IT

WHAT TO COOK

1. SHOULDER, CHUCK

BONED AND DICED AND MINCED

IN THE OVEN OR ON THE HOB

STEWS, SPAGHETTI BOLOGNESE, LASA-GNE

2. RIBS AND RIB EYE STEAK, PLATE

KEPT TOGETHER TO ROAST LEFT SINGLE FOR STEAKS

PAN FRIED OR BAR-BECUED

BBQ STEAKS, ROAST BEEF

3. SIRLOIN CUT INTO STEAKS BARBECUED, ROASTED OR PAN FRIED

STEAKS, ROAST AND BBQ STEAKS

4. RUMP BONELESS SO CUT INTO STEAKS

TOUGHER MEAT SO GRILL OR FRY SLOWLY

GRILLED OR BBQ STEAK

5. FILLET, ROUND

CUT INTO FILLET STEAKS

TENDER MEAT SO LESS COOKING TIME

PAN FRIED, BBQ STEAK OR ROAST

6. LEG TOP, RUMP AND SIL-VERSIDE CUT INTO PIECES

LITTLE TOUGH SO ROAST OR FRY SLOWLY ON LOW HEAT

SALT BEEF OR CORNED BEEF FOR SANDWICHWS OR SALADS

7. SHIN, SHANK

TOUGH CUT OF MEAT, CUT INTO PIECES

COOK SLOWLY STEWS, CASSE-ROLES

8. BRISKET TOUGH CUT OF MEAT, CUT INTO PIECES

BOILED, BRAISED OR SLOW ROASTED

STEWS, CASSE-ROLES, ROASTS

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Name that Pasta……..

Name: Recipes

Name: Recipes

Name: Recipes

Name: Recipes

Penne Spaghetti Lasagne Fusilli

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Quick fire Pasta questions...

What is pasta made from?

………………….

What does

cook the pasta ‘al dente’

mean?

What is best, fresh or dried

pasta? ……………………..

What do you

need to add to the water to cook pasta?

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Method Bring rice and water to boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, 20 to 25 minutes. Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes. Remove vegetables from skillet and keep warm. Remove chicken from marinade, reserving liquid. Heat 1 tablespoon sesame oil in skillet over medium-high heat.

Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is longer pink in the middle and vegetables are tender, 5 to 7 minutes. Serve over rice.

Alex Tettey Midfielder

Chicken Stir-Fry

China Ingredients

2 cups white rice

4 cups water

2/3 cup soy sauce

1/4 cup brown sugar

1 tablespoon cornstarch

1 tablespoon minced fresh ginger

1 tablespoon minced garlic

1/4 teaspoon red pepper flakes

3 skinless, boneless chicken breasts

1 green pepper cut into matchsticks

1 head broccoli, broken into florets

1 cup sliced carrots

1 onion, cut into large chunks

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India

Method Toss the prawns with the lemon juice in a shallow non-metallic dish and leave to marinate. Heat a heavy-based pan with two tablespoons of the oil and then add the onion. Cook for 2-3 minutes until softened, then add the turmeric, cardamom pods and chilli powder. Cook for 1-2 minutes until fragrant, stirring constantly. Stir the remaining oil into the pan with the cinnamon, garlic and ginger. Cook for another 1-2 minutes until the garlic and ginger have softened. Reserve a few coriander sprigs for garnish and blend the remainder with the coconut cream. Stir into pan with the onion and spice mixture until well combined, then bring to the boil. Reduce the heat and simmer gently for 1-2 minutes, then stir in the marinated prawns and season with salt. Continue to simmer for 1-2 minutes until the prawns are just cooked through and tender, stirring constantly. Garnish the curry with the reserved coriander sprigs and serve with rice or chapattis.

Stephen Whittaker

Kerala King Prawn and Coconut Curry

Ingredients

500g/1lb 2oz raw tiger prawns

1 tbsp fresh lemon juice

3 tbsp sunflower oil

1 onion, grated

½ tsp ground turmeric

6 whole cardamom pods,

1 tsp chilli powder

1 cinnamon stick

3 garlic cloves

2.5cm root ginger

fresh coriander

175ml/6 fl oz coconut cream

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All about shellfish……... These are small creatures that live inside a hard protective shell.

• Scallops are delicious white nuggets of meat that come in big crinkly shells. You always take

them out of their shells to cook them and they’re good steamed, fried, grilled or even raw (as long as they’re really fresh!).

• Mussels have deep-blue shells that must be scrubbed clean before use as they’re always cookedi

in their shells. The meat inside the shells ranges in colour from creamy white to deep orange de pending on their sex and the time of year. Mussels are brilliant cooked in the pan with a little cream or tomato sauce and eaten straight out of the shell.

Clams are very small and have very small grey shells. They’re prepared and cooked in the same way as mussels and are fantastic cooked simply with garlic and chilli then tossed through cooked spaghetti.

Oysters have beautiful greenish silver crinkly shells with a creamy little creature inside. They’re considered a delicacy by many people and are normally eaten raw on their own, or with a little lemon, Tabasco sauce and a pinch of black pepper

Crustaceans: These are sea creatures that have legs and claws and a protec-tive shell on their backs. They can swim in the sea or walk around the seabed.

Prawns come in a variety of sizes, from tiny little cold-water ones to huge tropical ones. They can be cooked in or out of their shell and are delicious served hot or cold.

They’re fantastic grilled, barbecued, fried or boiled. They’re incredibly versatile and can be used in anything from pasta to stir-fries.

• Lobsters are really like bigger, posher prawns. They are much bigger and have delicious meaty claws. Like prawns they can be cooked in or out of their shells and are delicious hot or cold. Lobsters are fantastic sliced in half and grilled, or boiled whole, then chopped into chunks and served with melted butter.

• Crabs are thick-shelled creatures that live on the seabed. They are always cooked in their shell, normally by boiling, and then picked and eaten. You get two kinds of meat from a crab – creamy brown meat from inside the head shell and fine, sweet white meat from the claws and legs. Crabs are delicious eaten cold in a salad or just picked out of their shell and eaten with crusty bread and may onnaise. Crab is also great in soups and stir-fries.

Other sea creatures: Octopus and squid are boneless creatures with lots of suckered legs that swim through the sea.

• Octopus are quite tough and thick. They need to be boiled for quite a while to become tender enough to eat. They’re full of flavour and delicious in any kind of fish stew, pre-cooked then barbecued or even boiled.

• Squid are tender and soft, and only need a little frying or grilling to cook them. They’re in credibly versatile, and are fantastic sliced up and deep-fried for calamari, stuffed and braised, boiled and dressed, grilled, fried or barbecued.

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Stir-Frying tips………... WHAT IS STIR-FRYING? Stir-frying is a method of quick cooking that is very popular throughout Asia, particularly in China. The Chinese use a ‘wok’, which is a large round-bottomed frying pan that’s placed over a very hot gas flame. Meat, fish, vegetables, rice and noodles can all be stir-fried, and then flavoured with lovely Asian ingredients such as fresh ginger, garlic, chilli and soy sauce.

Woks are thinner than regular frying pans so they heat up really quickly. When stir-frying it’s really im-portant to shake, stir and toss the food in the wok to keep it moving and stop it from burning. Ingredi-ents for stir-fries are usually sliced up quite thinly to help them cook quickly.

You don’t have to have a wok to stir-fry; you can use a large heavy-based frying pan instead, but you should follow the same basic principles listed below. HOW TO STIR-FRY Make sure you’ve prepared all of your ingredients BEFORE you start. Stir-frying is a very quick method of cooking, and once you get going you won’t have time to chop up ingredients.

• Rice or noodles are great in stir- fries. Make sure they are cooked, drained, allowed, and cooled before you start.

• Open the door or window before you start in case it gets a bit smoky!

• Give your wok or pan a chance to get nice and hot before you start adding your in-gredients.

• Start by adding oil and swirling it around the pan to get it sizzling hot, then add your protein (chicken, beef, pork, fish, shellfish or tofu).

• Once the protein has had a chance to cook almost all the way through, start adding your sliced veg. Crunchy things like sliced onions, shredded car- rot and chopped peppers should be added first as they take the longest to cook; softer ingredients, like spinach and mushrooms, can be added a few minutes later. If you’re adding rice or noo-dles, these should go in at the same time as the crunchy veg.

© Add any liquid ingredients, such as soy sauce, sesame oil or black bean sauce right at the end of cooking.

WHAT NOT TO DO…

• Don’t try to use a wok over an electric hob. Because of its round-bottomed shape you’ll struggle to get it hot enough.

• Don’t cook more than two portions of food at a time: the most common mistake people make when stir-frying is adding too much food to the wok at once. happens, not all of the ingredients are able to make contact with the base of the pan, and as a result, some of the ingredients end up releasing water, which drips down to surface of the pan and boils, making everything soggy. Not nice!

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Method Place the goat into a large bowl and add lime juice, curry powder and all-purpose seasoning. Mix well to coat the meat in the seasoning, then cover and marinate in the fridge for four hours. Heat a large non-stick casserole or heavy-based pan until very hot, then add the groundnut oil. When the oil is nearly smoking, add the goat and turn the meat in the oil until well coated. Cover the pan with a lid and turn the heat down to low. Cook for 45 minutes, checking the meat every so often to ensure it isn’t browning too much on the bottom. Increase the heat, add 150ml of the stock and bring to the boil. Turn the heat back down and simmer for another 45 minutes. Add another 150ml of stock and cook for a further 45 minutes. Add the onion, ginger, chilli, garlic and stir gently. Add all of the remaining ingredients except for the potato, herbs and rice. Bring to the boil, then turn the heat down, cover and cook for an-other two hours, stirring occasionally. About 20 minutes before the end of cooking time, add the potatoes. When the potatoes are cooked and the goat is very tender, season to taste with salt and freshly ground black pepper.

Bradley Johnson Midfielder

Ingredients

1 kg lean goat meat, large chunks ½ limes, juice only 2 tbsp mild curry powder 2 tbsp all-purpose seasoning 6 tbsp groundnut oil 425 ml vegetable stock 1 onion, roughly chopped 2 cm piece fresh root ginger, 1 red chilli or scotch bonnet pepper, chopped 2 cloves garlic, finely chopped

½ red peppers, seeds removed, cubed ½ green peppers, seeds removed, cubed 2 spring onions, 2 waxy potatoes, cut into chunks 2 tbsp chopped flat-leaf parsley 2 tbsp chopped fresh coriander

Curried Goat Jamaica

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Name that veg………...

………… ……………………

…………………… …………

………… ………… …………

………………………………

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Ingredients

4 cups chicken stock 50g butter 1 medium brown onion 1—2 cups Risotto Rice 1/4 cup of dry white wine 1 tablespoon olive oil 2 (500g) chicken breast fillets 4 slices pancetta 1 cup frozen peas 2 tablespoons flat-leaf parsley 1/3 cup finely grated parmesan cheese

Method

Bring stock to the boil in a covered saucepan over high heat. Reduce heat to low. Simmer until needed. Melt butter in a large, heavy-based saucepan over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add rice. Cook, stirring, for 1 minute. Add wine. Simmer until reduced by half. Add 1/3 cup stock to rice mixture. Cook, stirring, until stock has absorbed. Repeat with remaining stock, 1/3 cup at a time, until liquid has absorbed and rice is tender. Meanwhile, heat oil in a frying pan. Cook chicken for 7 to 8 minutes each side or until browned and cooked through. Transfer to a plate. Add pancetta to pan. Cook for 3 minutes each side or until browned. Transfer to a plate. Thinly slice chicken. Roughly chop pancetta. Stir peas, pancetta, parsley and parmesan into risotto. Set aside, covered, for 2 minutes or until peas are tender. Season with salt and pepper. Serve topped with chicken and rocket.

Elliot Bennett Midfielder

Chicken and Pea Risotto Italian

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All about chicken………...

There are 2 kinds of chicken farming in the UK, STANDARD AND HIGHER WELFARE STANDARD refers to your bog-standard ‘broiler’ chicken. In gen-eral, these chickens do not have a very good quality of life. They are reared in low-lit barns, with no natural light or enrichment and in very crowded conditions. They have very little room to move let alone run around, flap, peck and perch as chickens should.

HIGHER WELFARE birds are reared in more humane and natural surroundings. For free-range and organic birds this means more space and time outside during the day. And for birds reared under the Freedom Food scheme, to RSPCA welfare standards, there’s also enrichment in the form of straw bales and hanging objects, natural light inside the barns, shade and shelter on the range.

RSPCA Freedom Food assured: If you see this logo when you’re shopping it means the chicken is a slow-growing breed and has been reared to the RSPCA’s strict wel-fare standards. Check the label to see if it’s free-range or indoor reared – either way it’ll have been provided with more space, natural light and enrichment. Look out for the Freedom Food logo when you’re shopping.

Free-range: These chickens are reared in sheds until they are old enough to be al-lowed access to the out- doors during the day. If the bird is also Free-dom Food labelled then you know it is a slower growing breed and will have been provided with shade and shelter outdoors and natural light in the barn.

Organic: These chickens are reared in small portable sheds in fields, on farmland that has organic certification. They are fed organic food that is free from chemicals and pesticides, and have plenty of access to the outdoors. The Soil Association cer-tifies over 80% of organic farming and food processing in the UK, so look out for their logo when shopping.

Chickens reared in these three ways have a better life and produce a tastier meat than standard birds. They get to run around a lot more, making their meat juicier

and firmer. Remember, if a chicken on sale is not labelled in one of the above three ways, then it is NOT higher welfare.

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Method

Place sweet potato and potato into a large pot and cover with salted water; bring to a boil. Reduce heat and simmer until tender, about 15 minutes. Drain and transfer to a large bowl to cool. Place salmon into a skillet and pour in milk. Bring to a simmer, cover skillet, and cook un-til salmon flakes easily with a fork, about 5 minutes. Remove salmon from the skillet; re-serve milk in a bowl. Heat olive oil in the skillet over medium heat; cook and stir celery, carrot, nutmeg, red pepper flakes, salt, and pepper in the hot oil until celery and carrot are softened, about 5 minutes. Add shallots, parsley, cilantro, and garlic; cook and stir until fragrant, 3 to 5 minutes. Pour wheat germ, egg, and reserved milk over sweet potato and potato; mash until evenly combined. Flake salmon with a fork; mix flaked salmon and vegetable mixture into the mashed potato mixture using your hands. Heat vegetable oil large saucepan or skillet over medium-high heat. Pour bread crumbs into a large bowl. Form salmon mixture into patties using your hands; press each patty into bread crumbs, coating both sides. Fry patties, working in batches, in the hot oil until crisp and golden, about 3 minutes per side

Wes Hoolahan Midfielder

Sweet Potato Salmon Fish Cakes Polish

Ingredients

1 large sweet potato, peeled and cut into large chunks 1 large potato, peeled and cut into chunks 2 (4 ounce) salmon fillets 2 cups milk Salt and ground pepper to taste 3 shallots, diced 1/4 cup chopped parsley 2 tablespoons chopped fresh cilantro 2 tablespoons minced garlic 1 large egg

1/4 cup wheat germ 1/2 dry seasoned bread crumbs Celery, carrot and red pepper diced

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WHAT’S SPECIAL ABOUT OILY FISH?

There are two main categories of fish: oily and white. Oily fish is higher in fat than white fish, but contains more polyunsaturated fat which is a ‘good fat’ and a great source of omega 3 fatty acids. White fish is low in fat, and high in protein. It also contains some omega 3 fatty acids, but not nearly as much as oily fish.

Omega 3 is vital to the body for growth and development of the brain and nervous system. It can also help to reduce levels of cholesterol in the blood. Cholesterol is known as a ‘bad fat’ and is often associated with increased risk of stroke and heart disease. It can affect the arteries, causing them to narrow or become blocked and potentially trigger a heart attack.

Recent scientific studies have suggested that oily fish are particularly beneficial to the health of our hearts. As well as being a great source of vitamin D, they are also the best source of omega fatty acids, in particular omega 3. Because our bodies cannot produce omega fatty acids, it’s vital that we get them from other sources. That’s why having a balanced diet rich in fish (to give us omega 3) and plant oil (to give us omega 6) is so important.

TYPES OF OILY FISH Oily fish include sardines, salmon, trout, mackerel and fresh tuna.

HOW MUCH OILY FISH SHOULD WE EAT EVERY WEEK? The Food Standards Agency (FSA) recommends that we eat between two to four portions of fish every week. At least one of these should be oily fish.

WHERE ELSE CAN WE GET OMEGA 3 FATTY ACIDS? The best source of ome-ga 3 is oily fish. The best vegetarian source of omega 3 is flaxseed and flaxseed oil. Nuts, such as pecans and walnuts, and green veggies, like spinach, broccoli and cabbage, are also good natural sources.

All about oily fish……...

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Ingredients For the béchamel

For the ragu 1 litre of whole milk

4 tbsp olive oil 2 bay leaves 4 celery sticks small onion 2 carrots finely chopped pinch of nutmeg 1 medium onion 50g flour 2 garlic cloves 50g butter 1 sprig rosemary For the lasagne 700g minced beef 14 sheets of lasagne 340g pork mince 3 balls of mozarella 1 bottle red wine small handful parmesan 2x 14oz can tomatoes 2 tsp butter

Method

1. Preheat the oven to 180C/350F/Gas 4. 2. For the ragu, heat the olive oil in a frying pan over a low heat and fry the celery, carrots and onion for approximately 15 minutes, until softened and golden. Add the garlic and rosemary and fry for two more minutes. 3./Add the beef and pork mince and cook until the liquid from the meat has been absorbed. 4. Pour in approximately 400ml/14fl oz of red wine and stir well. Cook for approximately 45 minutes. 5. Once the wine has evaporated, add the tomatoes and stock. Leave the mixture uncovered to cook slowly for two hours. Top up with more warm stock if necessary. Season with salt and freshly ground black pepper to taste. 6. To make the bechamel sauce, place the milk in a large non-stick saucepan, add the bay leaves, onion and nutmeg and gently bring to the boil. 7. In a separate saucepan melt the butter and add the flour. Beat well and cook for two minutes. Remove the milk from the heat and add a little to the flour mixture. Combine well, and when all the milk has been absorbed, add a little more. Continue to do this until all the milk has been added, whisking continually. 8. For the lasagne, blanch the pasta in salted boiling water for three minutes. Spoon a third of the be-chamel sauce into the bottom of a lasagne dish in a layer, then place some of the pasta strips over the top. Follow this with some of the mozzarella and parmesan, and sprinkle over freshly ground black pepper. Fol-low with a layer of ragu. Repeat this step twice until all the ingredients have been used up. Dot knobs of butter over the surface and cook in the oven for 30 minutes, or until golden-brown on top and completely cooked through.

Lewis Grabban Striker

Lasagne

Italy

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All about Mince………...

Minced meat is simply meat that has been passed through a mincing machine to break it down into smaller pieces. Mince can be used for all sorts of wonderful dishes like burgers, meatballs, pie fillings or pasta sauces. You can mince virtually any type of meat and you’ll find beef, lamb, pork, and turkey mince sold in supermarkets and butcher shops throughout the UK. Types of Mince: The most common variety of mince sold in UK supermarkets is beef, but you can make delicious dishes with other types of mince: try using turkey mince in a chilli, lamb mince to make beautiful barbecue skewers or a combo of beef and pork mince in meatballs. If you’re looking for a break from meat completely, you can even buy vegetarian mince made from ground soya beans

Mince from a butcher: If you’re getting mince from a butcher, it’s likely to be made from cheaper cuts like chuck steak, from the front shoulders of the cow, and flank, from the cow’s belly. It will also probably include trimmings of meat from steaks, .

Mince from the supermarket The minced beef you find in supermarkets is generally made from shoulder and flank, too. Unlike the mince from the butchers, it won’t contain any extra trimmings. It is sold in several different grades, and the key dif-ference between these grades is the fat content of the meat.

Lean and extra-lean mince can have as little as 10% fat. This is great for making healthier alternatives of your favourite meals; whether it’s drier recipes such as meatballs or burgers, or for wetter recipes, such as stews, chilli or pie fillings where there is plenty of liquid to make up for the lack of moisture from fat.

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Method

Clean the mussels by scrubbing them in cold water, and removing the beards. If any remain open after tapping them against the side of the work surface, discard them. Peel the prawns, removing the heads but leaving the tails intact.

Heat the olive oil in a large lidded saucepan, and add the garlic and chilli. After a mi-nute or two, add the mussels and the wine. Cover with the lid and continue cooking for 1-2 minutes, or until the mussels open. If any mussels remain closed at the end of cooking, discard them.

Add the prawns and cook for a further 4–5 minutes, then squeeze in the lemon juice. Remove the pan from the heat and add the roughly chopped parsley. Season to taste with salt and freshly ground black pepper.

Meanwhile, cook the linguine in lightly salted boiling water for 7-8 minutes, or until al dente. Add the pasta to the pan with the shellfish sauce, mix together well and serve immediately.

Russell Martin Centre Back

Linguine with Prawns and Mussels Italy

Ingredients

500g/1lb 2oz mussels 250g/9oz whole raw prawns

6 tbsp olive oil

1 garlic clove, crushed

½ red chilli, finely sliced

50ml/2fl oz white wine

1 lemon, juice only

small bunch flat leaf parsley, roughly

chopped 400g/14oz linguine

salt and freshly ground black pepper

This dish makes a great Friday night supper. Everywhere you go along the coastline of Italy you will see this dish being served. Sometimes with mussels, scallops or baby octopus.

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All about eggs………………… Many homemade pastas contain eggs

BUYING EGGS: WHAT EXACTLY DO THE LABELS MEAN? It can be very confusing when buying eggs. • Do you know the meaning of the different labels on egg boxes?

Try and work out which description fits the type of egg and draw a line to link up the boxes

The hens that produce these eggs are fed a vegetarian diet that is high in linseed and flax seed. The hens are kept in small battery cages.

These chickens are kept in small cages (3-7 hens per cage). Thousands of cages are kept in artificially-lit sheds. The hens are fed a high protein diet con-taining antibiotics

The hens are kept indoors, in large barns covered with straw. They are separated into pens. They have room to move around, scratch for food and stretch their wings.

The hens that lay these eggs have daily access to an outdoor area with vegeta-tion. They live in large barns but are never kept in cages and have free-dom to wander and exercise indoors.

These come from hens that have out-door access during the day and are able to run around in an area covered with natural vegetation. Their food must not contain pesticides, herbicides, ferti-lizers, antibiotics or hormones.

Organic Eggs

Free Range Eggs

Standard Eggs

Barn Eggs

Omega 3 Eggs

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