UWE’s Good Food Society will be bringing you healthy recipe ideas every Thursday. They will also have videos of cooking demonstrations to be uploaded soon.







Haggis with Whisky And Mushroom Sauce


One 454 g Haggis

1 Tbsp Oil

150 g Button Mushrooms, sliced

150 ml Chicken Stock

1 Level Teaspoon Cornflour Blended With 1-2 Tablespoons Whisky

875 g Swede, peeled and diced

1 kg Potatoes Eg King Edward, cut into large chunks

50 g Butter

4 Tbsp Cream Or Yogurt

Freshly Ground Black Pepper

300 g Steamed Green Beans



1. Cook the haggis following the instructions on the pack.

2. Heat the oil in a saucepan and cook the mushrooms for 8-10 minutes until softened and golden. Add the stock and cornflour blended with the whisky. Bring to the boil and simmer for 2-3 minutes until thickened and smooth. Add seasoning to taste.

3. Meanwhile, cook the swede and potatoes together or separately in slightly salted boiling water for 20 minutes or until tender.

4. Drain the swede and potatoes and mash together with the butter and cream or yogurt and plenty of seasoning to taste. 5. Serve the haggis with the sauce poured over with the neeps and tatties mash and green beans.

Serves 4.

Nutrition Per Serving: 768 cals, 42g fat, of which 17g saturated fat, 12.7g added sugar, 3.1g salt

Prep time 20 mins. Cooking time 40 mins

For all the demo recipes visit: www.uwe.ac.uk/stayinghealthy

Brought to you by UWE Hospitality and Catering



Moules Mariniere



1 Tbsp Olive Oil

1 Onion, peeled and finely sliced

2 Garlic Cloves, peeled and finely sliced

150 ml White Wine 1 kg Live Mussels, cleaned and beards re-moved (see below)

75 ml Double Cream ½ x 28 g Pack Flat Leaf Parsley, finely chopped

Crusty Bread, to serve.



1. Heat the oil in a large, deep pan. Gently fry the onion for 10 minutes until ten-der, adding the garlic for the final minute.

2. Turn up the heat, then stir in the white wine and simmer for 1 minute. 3. Add the mussels, then cover with a lid and steam for 3-4 minutes, until they have fully opened.

4. Remove the lid, then pour in the cream and parsley. Stir thoroughly but gently for 1 minute, then serve with crusty bread.

Cook’s tip: It is important to prepare shellfish properly before eating. Wash the mussels well and pull off the beards (these are the tufty fibres that are attached to the shells). Discard any with cracked shells, or any that are open and do not close when tapped. Once the shells have opened the mussels will be ready to eat. ] Mussels will shrink and become tough if cooked for more than a few minutes.

Serves 2.

Nutrition – Each serving contains: 566 cals, 30g fat, of which 14g saturated fat, 6.4g added sugar, 1.4g salt

Prep Time: 10 mins Cooking Time: 15-20 min’


bruleeBasil And Raspberry Brulee 


450 ml Double Cream 1 large Pot Basil, leaves and stalks roughly torn 4 medium Size Egg Yolks 1 Tbsp Caster Sugar 1 tsp Cornflour, blended with a little water 125 g Punnet Raspberries, washed 2 Tbsp Demerara Sugar



1. Gently warm the cream in a heavy based pan until bubbles appear at the edge, do not allow it to boil. Remove from the heat and infuse with the torn basil leaves and stalks. For best results place in the refrigerator and leave overnight.

2. To continue making the brulee, gently reheat the cream again, (until bubbles appear around the edge). Meanwhile, beat the egg yolks with the caster sugar in a large heat proof bowl until creamy.

3. Pour the infused cream through a sieve onto the egg yolks, stirring all the time. Stir in the blended cornflour, then place the bowl over a saucepan of boiling water and heat gently, stirring continuously for about 10 minutes or until the custard thickens.

4. Divide the custard into 4 small ramekin dishes or a large shallow heatproof dish. Sprinkle the raspberries over, letting them find their own level. Leave to cool, then refrigerate for at least 1 hour or until required.

5. Preheat the grill to a high heat. Sprinkle the demerara sugar over the brulees, making sure the edges are covered and grill until the sugar bubbles and caramelises. Serve immediately or refrigerate until required.


Serves 4.

Nutrition: Each serving contains: 698 cals, 66g fat, of which 39g saturated fat, 19g added sugar, 0.1g salt

Prep Time: 45 mins Cooking Time: 15 mins

Brought to you by UWE Hospitality and Catering

Malaysian Fish Curry (Fish Moolie)


4 Shallots Or 1 Onion, roughly chopped 5 cm Piece Of Fresh Ginger, peeled and sliced 5 cm Piece Of

Fresh Lemon Grass, outer leaf discarded 5 cm Piece Of Fresh Galangal, peeled and chopped 3 large

Red Chillies, deseeded and chopped roughly 6 Blanched Almonds, chopped ‘A tsp Turmeric 900 ml

Coconut Milk 1 kg Fish, cleaned (use red snapper, grouper, turbot, halibut, cod or haddock steaks.)


1. Put the shallots, ginger, lemon grass, galangal, chillies, almonds and turmeric into a blender or

food processor with 6 tablespoons of the coconut milk and blend until smooth.

2. Pour the paste into a saucepan or work, bring to the boil and stir continuously for 4 minutes.

3. Add the remaining coconut milk. Bring to the boil again, stir and simmer for 30 minutes, stirring

often, until the quantity is reduced by half. Put in the fish and simmer for 10 to 15 minutes, stirring

occasionally. Adjust the seasoning.

4. Transfer into a serving dish and sprinkle with Goreng Bawang (crispy fried shallots). Serve

immediately, accompanied by plain cooked rice and vegetables of your choice or a salad.

Serves 4.

Nutrition – Each serving contains: 270 cals, 6g fat, of which 0.6g saturated fat, 13g added sugar, 0.7g


Prep Time: 20 mins Cooking Time: 45 mins

Brought to you by UWE Hospitality and Catering

Malay Ayam Masak Merah (Red Cooked Chicken)


Marinate : (A) 6 Chicken Pieces 1 tsp Turmeric Powder 1 tsp Salt (Or To Taste)

Dry Spices : (B) 2 Whole Cardamom Pods 2 Cloves 1 Star Anise 1 Cinnamon Bark, medium length

Fresh Spices: (C) 1/2 tsp Ginger, minced 1/2 tsp Garlic, minced 1/2 tsp Shallots, minced (you can also

use the ground powder version of garlic & ginger)

Sauce : (D) 8 Tbsp Tomato Paste 1 x 400 g Can Chopped Tomatoes Honey To Taste 2 Tbsp Ground

Chilli Paste* 1 Yellow Onion, sliced into rings A Can Of Peas – Optional


1.  First, marinate (A)together. This doesn’t have to be long or be kept in the fridge.

2. Next, in a medium sized pan, fry the chicken until the skin is lightly crispy, and set aside.

3. In a different wok, stir fry the dry spices (B) until fragrant.

4. Add fresh spices (C) in, continue to stir fry until fragrant. Make sure the heat is quite low, so as not

to burn your garlic – it’ll taste horrible burnt!

5. Then, add the sauce ingredients (D), and simmer until thickened and boiling (put the heat up a bit

to medium), then toss in the fried chicken, the sliced onion rings, and give it a quick stir until all the

sauce thickens & the chicken is done.

6. The colour should be red, and the sauce thick & sticky.

7. You can add the peas after you’ve taken the pan/wok off the heat.

8. Serve with white rice, basmati rice, or some Indian bread.

I—Serves 3 *Chilli paste – Either boil some dried whole red chillies & blitz them to get the paste, or

blitz fresh red chillies – remove the seeds if you want them to be less spicy.

For all the demo recipes visit: www.uwe.ac.uk/stayinghealthy

[Prep Time: 20 mins Cooking Time: 1 hour]

Brought to you by UWE Hospitality and Catering

10th October