Tablet

No, not a medicine but a deliciously sweet Scottish fudge!

Work plan
30min preparation/cooking

Calories per piece: 243 for each of 20 pieces

Nutritional advice
It is better for children’s teeth to allow a sweet at or just after a meal rather than nibbling them between meals.

Ingredients
1kg sugar
12g butter
1 large can of condensed milk
150ml milk

Method

1. Place all the ingredients in a heavy-based saucepan and warm over a low heat, stirring continuously until the sugar has dissolved.
2. Bring to the boil slowly to prevent browning and continue to cook over a medium heat for 20min, stirring frequently.
3. Remove from the heat and beat until fairly stiff.
4. Grease the bottom of two Swiss roll tins and line with baking parchment. Pour in the fudge mixture and allow cooling, then cutting or breaking into pieces.

Microwave
1 place all the ingredients in a large bowl and heat on high for 10-12min, stirring 4 times, to dissolve the sugar

2 continue to cook on high for a further 10min, stirring twice

3-4 as conventional method

Tips
The art of making good tablet is not to cook it too slowly, and to give it a good beating. Tablet could also be melted down to make a delicious sauce for ice cream!

Storage
Keep in an airtight tin

Servings
Makes approximately 20 pieces.

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Sardine Fish Cakes

Workplan
15min preparation
15min cooking

Calories per fish cake: 140

Nutritional advice
Sardines are excellent source of vitamin D, the 'sunshine vitamin'. which with calcium ensures strong bones and teeth. Each fish cake provides one-fifth of the recommended daily adult intake.

Ingredients
345g sardines in oil
450g potatoes, cooked and mashed
1 tbs parsley, chopped
1 tsp Worcester sauce
salt and pepper
1 small egg, lightly beaten
ground rice or motza meal
3-4 tbs oil

Method

1. Drain as much oil as possible from the sardines, flake and combine with the mashed potatoes in a bowl. Season with the parsley, Worcester sauce, salt and pepper, and add sufficient egg to bind.
2. Shape the mixture into 12 cakes and coat with the ground rice or motza.
3. Fry the cakes in the oil until golden brown, drain on kitchen-paper and serve with lemon wedges.

Tips
It is easier to shape the mixutre into cakes if your hands are slightly wet. Any left-over or canned fish may be used in this recipe.

Storage
Freeze for up to 2 months

Servings
Makes 12 fish cakes.

Bran Muffins

Work plan

10min preparation

20 min cooking

Calories per muffin: 105

Nutritional advice

These muffins are rich in dietery fibre, necessary to ensure a healthy digestive system. Bran absorbs liquid, so drink at least 6-8 cups of fluid during the day.

Preheat oven to 200C (400F), gas mark 6

Ingredients

175 g bran

250 ml boiling water

125 ml vegetable oil

175 g soft brown sugar

2 eggs, lightly beaten

450 ml milk

275 g plain wholemeal flour

2.5 tsp bicarbonate soda

100 g sultanas

Method

1. Soak the bran in the boiling water. Add the vegetable oil, sugar and egg and mix thoroughly. Stir in the milk, then fold in the flour, bicarbonate of soda and salt. add the sultanas.


2. Cover the mixture and leave in the fridge overnight before cooking. Use as necessary.


3. Spoon the mixture into individual cake-cases and bake for 20min.

Microwave

1-2 As conventional method

3 Spoon the mixture into individual cake cases. Cook 6 at a time on High for 3.5 - 4 min.

Tips

Serve hot with butter and honey for breakfast treat.

Storage

The uncooked mixture will keep for up to 6 weeks in the fridge.

Servings

Makes approximately 36 muffins.

Still Ginger

Work plan
10min preparation
2 hours infusing
10min preparation
1 hour settling
10min finishing

Calories per serving: 73


Nutritional advice
As with all sugary drinks it is preferable to drink this with, rather than between meals.

Ingredients

300g piece of root ginger
1L boilng water
juice of 2 lemons
300g castor sugar


Method

1. Liquidise the ginger or grate and pound until it is pulped. add the boiling water and leave for 2 hours to infuse.
2. Strain through muslin, add the lemon juice and allow to stand for an hour to settle.
3. When the mixture has settles, transfer the clear liquid into bowl. Add the sugar and stir until it has thoroughly dissolved.
4. Store in the fridge until required, then wither drink neat with plenty of crushed ice or add fizz by diluting with sparkling mineral water or soda.

Tips

If you do not anticipate finishing the drink within a coupe of days, ensure that the storage containers are thoroughly sterilized with boiling water.

Storage: Keeps for up to 2 weeks

Servings : Make approximately 15 glasses