Cook & Eat

How can we help you?

Providing FREE 6-week courses to help people cook more healthily with fresh ingredients. Register today to join one of our fun and social courses!

Cook & Eat - How we can help you

Healthy Hounslow is offering FREE 6-week courses to help people cook more healthily with fresh ingredients. Register today to join one of our fun and social ‘Cook & Eat’ courses to learn how making small changes can make a big difference to your diet and well-being.

Face-to-face healthy eating education sessions – coming soon.

All of these are face-to-face in-person sessions, so if you would like to join any of them, please call 0204 559 8200.

Try our recipes

This is a healthy high-fibre diet, the recipe provided combines traditional Mexican ingredients with sweet potatoes for a modern twist.

Serves: 4 – 243 calories per serving

Ingredients:

2 medium sweet potatoes, peeled and diced
1 can black beans, drained and rinsed
1 tbsp olive oil
1 tsp cumin
1 tsp paprika
1/2 tsp garlic powder
Salt and pepper to taste
8 small tortillas
1 cup shredded lettuce
1/2 cup chopped tomatoes
1/4 cup chopped fresh coriander (optional)

Method:

Preheat the oven to 425°F (220°C).
Toss the sweet potato cubes with olive oil, cumin, paprika, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until tender.

Warm the tortillas in the oven or on a dry skillet.
Assemble tacos with roasted sweet potatoes, black beans, lettuce, tomatoes, and coriander.
Serve immediately.

This type of salad, featuring chickpeas and fresh vegetables, reflects Mediterranean influences, known for their emphasis on healthy, plant-based ingredients with only 142 calories per serving.

Serves: 4 – 142 calories per serving

Ingredients:

1 can chickpeas, drained and rinsed
1.5 cups fresh spinach, chopped
1 cucumber, diced
1 bell pepper, diced
1 small red onion, finely chopped
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
1 tsp dried oregano (optional)

Method:

In a large bowl, combine the chickpeas, spinach, cucumber, bell pepper, and red onion.
In a small bowl, whisk together olive oil, lemon juice (or vinegar), salt, pepper, and oregano (if using).
Pour the dressing over the salad and toss gently to combine.
Serve immediately or chill in the fridge until ready to eat.

A Classic Curry beloved by Indians the world over. It is proper, authentic homestyle Indian cooking. Healthy and cheaper than take-away.

Serves: 4 – 175 calories per serving

Ingredients:

1 onion (chopped)
1 tin of chickpeas in water
2 garlic cloves (minced)
1 tin diced tomatoes
1 tbsp tomato paste
1 tsp chilli powder
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric or garam masala
1/2 tsp salt
1 tbs vegetable oil
1 tbs fresh coriander (chopped)

Method:

Fry the chopped onions on low heat until they are very soft, be careful not to burn them.
Add all of the spices (chilli powder, cumin, turmeric/garam masala, salt, ginger and minced garlic), as well as the tomatoes and tomato paste. Stir until well mixed.
Increase the heat and bring to the boil. Continue to cook until all of the juices have evaporated, stir occasionally for 10-15 minutes. When it sounds like it’s frying, it is ready.
Now, drain and wash your chickpeas, then add them to the pan. Reduce the heat to low and leave to simmer for 15 minutes.
Uncover the pan, turn the heat up a little, and reduce the liquid to the consistency you want the curry to be.
Finally, add the chopped coriander and stir. Serve hot with rice or naan.

This is a flavourful dish from central Asia. It teaches the basics of one-pot rice-based dishes.

Serves: 4 – 382 calories per serving

Ingredients:

1 cup brown basmati rice (rinsed, leave to soak)
1 tin of chickpeas
1 medium onion
2 garlic cloves
1 medium carrot
1 bell pepper
2 sticks of celery
1 cup frozen peas
2 cups vegetable broth (or water)
1 tbsp olive oil
1 tsp cumin
1 tsp paprika
1/2 tsp turmeric
salt and pepper to taste
Fresh parsley to garnish (optional)

Method:

Finely chop the onion, carrot, bell pepper and celery, as well as mincing the garlic.
Heat the olive oil in a large pan over a medium heat. Add your onion and garlic, and sauté until soft and translucent.
Add the remaining vegetables and cook for a further 5 minutes, whilst stirring occasionally.
Add the cumin, paprika, turmeric, salt and pepper to the pan. Stir well to coat all of the vegetables.
Add your rice that has been soaking for 20 minutes to the pan, stirring to mix with the vegetables and spices.
Add the chickpeas and stir to combine.
Poor the vegetable broth or water and bring it to the boil.
Reduce to low heat, cover the pan and leave to simmer for 15-20 minutes.
Once cooked, add the peas and stir. Cover the pan and leave to sit for 5 more minutes.
Fluff the pilaf with a fork and garnish with fresh parsley if desired.

Image coming soon

This dish is easy to prepare, nutritious, and can be adapted to suit different tastes and dietary needs. The dish combines the Chinese technique of stir-frying with the South American staple of quinoa.

Serves: 4 – 280 calories per serving

Ingredients:

1 cup quinoa
1 tbsp olive oil
1 medium onion, sliced
2 garlic cloves, minced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 carrot, thinly sliced
1 cup broccoli florets
2 tbsp soy sauce
1 tbsp lemon juice
1 tsp honey/maple syrup (optional)
Salt and pepper to taste
Fresh parsley/coriander to garnish

Method:

Rinse 1 cup of quinoa under cold water.
In a medium saucepan, add 2 cups of water and bring to the boil.
Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed. once done, fluff the quinoa with a fork and set aside.
Whilst the quinoa is cooking, heat the oil in a large pan or wok over medium meat
Add the sliced onion and cook for 2-3 minutes until softened.
Add the minced garlic and cook for another minute.
Add the bell peppers, carrot and broccoli. Stir-fry the vegetables for about 5-7 minutes until they are tender but still crisp.
Stir in the soy sauce, lemon juice and honey.
Season with salt and pepper to taste.
Cook for another 2 minutes, then serve.

Tried out one of our recipes? Send us your photos – sefinat.somorin@more-life.co.uk

Health & Wellbeing Coaching

Residents requiring universal support to eat well may be supported by a Health and Wellbeing Coach.

What support is included?

Guidance and support on how to find local community groups supporting healthy eating and/or food poverty. As an example, our community gardens and community co-ops/pantries, and will support service users to become involved in these groups where relevant.

Our advisors have knowledge of the Healthy Start scheme and will support eligible families to access this benefit (food and vitamins).

Our advisors will be aware of the locations and criteria for food banks across the borough and support service users to access a food bank if eligible and required.

What training?

Training will be provided by a Registered Dietitian or Registered Nutritionist for stakeholder organisations and VCSE groups to deliver Cook & Eat sessions to increase skills and the sustainability of the programme in the borough.

Referral

Self refer yourself or speak to your GP about our service and get them to refer you in.

Cook & Eat Sessions

The service will provide a 6-week rolling Cook & Eat programme for selected target groups, including but not limited to: Families or individuals accessing food banks (i.e. low-income) and socially isolated residents.

What is included?

(Will acknowledge the cultural diversity in the borough and therefore provide a range of recipes that are culturally suitable for attendees)

Exclusion Criteria

Has a diagnosed eating disorder
Has a significant unmanaged long-term condition
Is on a programme referred to by their GP and where the general Eatwell message is not applicable to the service user (i.e. REWIND, under a dietitian’s supervision)
Have a complex medical condition(s)