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7

Balance and variety: the food group
approach

Two servings a day are needed to provide protein, iron and other minerals and vitamins.
Choose from: lean red meat, poultry, fish, eggs, beans, lentils, dhal, nuts, tofu and seeds.

Meat, fish and alternatives

Starchy foods: bread, other cereals and potatoes

Fruit and vegetables

Milk and dairy foods

Drinks

Fatty and sugary foods

For energy, B vitamins, minerals and fibre, these foods should make up about a third of the
food you eat. Include at least one with each meal, including bread (especially wholemeal);
breakfast cereals; pasta, rice, couscous, potatoes yam, and chapatti.

Eat a variety every day – all types count towards your 5-a-day, including fresh, frozen, canned
and dried. Fruit juice is high in sugar, so only counts once a day.
One portion is approximately 80g (or 3 tablespoons) vegetables, a bowl of salad, a whole fruit
(banana, apple or orange) or two small ones (plums, satsumas).

Two to three servings each day will provide essential calcium for healthy bones and teeth,
some B and fat soluble vitamins. Choose lower fat milk, cheese and yogurts for maximum
calcium, but lower saturated fat intake.

Keep well hydrated throughout the day with at least 6-8 cups fluid every day, including water,
hot drinks (including some tea/cofffee/fruit or herbal teas) and low sugar or sugar free cold
drinks. If you drink alcohol, keep to the sensible daily limits of no more than 2-3 units of alcohol
for women and 3-4 units for men.

Cooking oils and some fat spreads contain essential fats and fat soluble vitamins (A,D and E)
which we need in small amounts for good health. Use sparingly. Many foods in this group
however, are high in saturated fats and sugar, such as cakes, biscuits, pastries and savoury
snacks, so limit your intake and include occasionally in small amounts.

5081264-LR ACTIFRY GB TEFAL  13/03/07  9:58  Page 7

Содержание FZ7000 ACTIFRY

Страница 1: ...30 recipes 5081264 LR ACTIFRY GB TEFAL 13 03 07 9 58 Page 1...

Страница 2: ...5081264 LR ACTIFRY GB TEFAL 13 03 07 9 58 Page 2...

Страница 3: ...nd fats 12 13 Gourmet cuisine with ActiFry 13 ActiFry cooking hints and tips 14 17 Menus 18 29 Chips and potato wedges 30 33 Sauces and dips 34 43 Gourmet meat recipes 44 47 Gourmet fish recipes 48 51...

Страница 4: ...e fully appreciated Bringing you proof At the forefront of nutritional developments is investing in research and innovation to bring you unique solutions with nutritional advantages that are validated...

Страница 5: ...ips cooked in this way fit perfectly into a balanced diet for the pleasure of young and old alike ActiFry also allows you to cook other foods to perfection vegetables meats fish and fruits This recipe...

Страница 6: ...f fruit and vegetables every day Bursting with essential vitamins minerals antioxidant nutrients and fibre they re a vital part of your healthy eating plan Base meals on starchy carbohydrate foods for...

Страница 7: ...etables a bowl of salad a whole fruit banana apple or orange or two small ones plums satsumas Two to three servings each day will provide essential calcium for healthy bones and teeth some B and fat s...

Страница 8: ...prevent the build up of harmful toxins Fibre may also reduce the risk of heart disease and some cancers and can promote a feeling of fullness so helping to reduce snacking between meals As well as pr...

Страница 9: ...that the chips do not stick together With this in mind wash the whole potatoes and then cut them into chips using a sharp knife or chip cutter The chips should be of equal size so that they all cook a...

Страница 10: ...d fatty acid contents Eating a diet rich in saturated fat has been shown to raise bad cholesterol in the blood Low Density Lipoprotein or LDL cholesterol which can increase risk of heart disease Satur...

Страница 11: ...These fats form part of nerve cells and are essential for healthy vision and brain development in infants They also help maintain a healthy heart and may help to prevent strokes and heart disease in a...

Страница 12: ...appliance According to your tastes and wishes you may add an extra spoonful of oil for an even tastier result Try a variety of different oils for good health You can use any oils even the rarest and...

Страница 13: ...h contribute approximately 1 3 of the day s dietary requirements Aim to include a main course meat or fish accompanied by starchy carbohydrate foods and vegetables a cheese or dairy product and a frui...

Страница 14: ...d with rapeseed oil Crusty bread roll Oven baked apple with raisins Cheese salad baguette Bowl of fresh strawberries and half fat cr me fraiche Grilled lamb chop with mixed herbs New potatoes oven bak...

Страница 15: ...o wedges with herbs and spices served with Red pepper dip Salad Fresh fruit Pasta with Tomato and basil sauce Natural yoghurt with chopped fresh fruit Baked jacket potato with tasty tuna sauce Cherry...

Страница 16: ...usse Ham salad sandwich on granary bread Fresh fruit Low fat yougurt Tomato salad drizzled with olive oil Slice of quiche Bread roll Fresh fruit Chicken with pineapple Green beans Brown rice Small pie...

Страница 17: ...ke Pizza Served with tomato and onion salad Ice cream Smoked salmon sandwich with salad Low fat fruit yogurt Fresh fruit Soup Granary roll With cheese Oven baked apple with raisins Turkey with three p...

Страница 18: ...Chips and Potato Wedges 5081264 LR ACTIFRY GB TEFAL 13 03 07 9 58 Page 18...

Страница 19: ...ation 15min Cooking 30 35min according to thickness For fresh chips 800 g 13 4 lb potatoes such as King Edwards or Maris Piper 1 sunflower oil Salt to taste For frozen chips 750 g 1 lb 10 oz frozen ch...

Страница 20: ...5081264 LR ACTIFRY GB TEFAL 13 03 07 9 58 Page 20...

Страница 21: ...ves 4 Preparation 15min Cooking 30 40min 800 g 13 4 lb potatoes 1 light olive oil 1 sesame oil 1 2 curry powder or to taste choose mild medium or hot curry powder to suit your taste Salt to taste opti...

Страница 22: ...5081264 LR ACTIFRY GB TEFAL 13 03 07 9 58 Page 22...

Страница 23: ...hem into 1 cm x 1 cm 1 2 in x 1 2 in chips Rinse the chipped potatoes thoroughly drain then dry them well on a clean tea towel 1 2 3 800 g 13 4 lb potatoes 1 light olive oil 1 groundnut oil 1 2 paprik...

Страница 24: ...groundnut oil and ground almonds in a ramekin or small dish Peel the potatoes and cut them into 1 cm x 1 cm 1 2 in x 1 2 in chips Rinse the chipped potatoes thoroughly drain then dry them well on a cl...

Страница 25: ...chipped potatoes thoroughly drain then dry them well on a clean tea towel 1 2 3 Sprinkle the peanut mixture evenly over the chips in the ActiFry Cook for a further 5 minutes or until the chips are co...

Страница 26: ...5081264 LR ACTIFRY GB TEFAL 13 03 07 9 59 Page 26...

Страница 27: ...olive oil 2 plain flour Salt and freshly ground black pepper to taste optional Cut each potato leave the skins on into 4 or 6 even wedges depending on their size Rinse the potato wedges thoroughly dra...

Страница 28: ...te Chopped fresh flat leaf parsley to garnish optional Cut each potato leave the skins on into 4 or 6 even wedges depending on their size Rinse the potato wedges thoroughly drain then dry them well on...

Страница 29: ...tato crossways into slices about 1 cm 1 2 in thick Rinse the potato slices thoroughly drain then dry them well on a clean tea towel 1 2 3 Sprinkle the sesame seeds evenly over the potatoes in the Acti...

Страница 30: ...d herbs in place of chives Creamy garlic chive dip I n g r e d i e n t s 150 ml 1 4 pint thick soured cream or cr me fraiche 150 ml 1 4 pint plain fromage frais 2 cloves garlic crushed 1 2 spring onio...

Страница 31: ...ce Salt and freshly ground black pepper to taste Paprika to taste optional Extra finely chopped red and green pepper to garnish Place the cr me fraiche garlic shallot red and green peppers and lemon j...

Страница 32: ...poon the mixture into a small serving bowl garnish with extra snipped chives and serve with cooked potato wedges or chips 1 2 3 Place all the ingredients except the snipped chives in a blender or food...

Страница 33: ...and stir until well combined Add salt to taste if desired Spoon the mixture into a small serving bowl garnish with a sprinkling of extra curry powder and serve with cooked potato wedges or chips 1 2 F...

Страница 34: ...Gourmet meat recipes 5081264 LR ACTIFRY GB TEFAL 13 03 07 9 59 Page 34...

Страница 35: ...y ground black pepper to taste 2 sunflower oil 1 2 ground ginger 1 2 mild curry powder or choose medium if you prefer 250 g 9 oz canned pineapple pieces drained weight in natural juice drained reserve...

Страница 36: ...ai 7 spice seasoning Salt and freshly ground black pepper to taste 225 g 8 oz can bamboo shoots drained 2 chopped fresh coriander Use turkey breast steak in place of chicken Use Chinese 5 spice season...

Страница 37: ...s garlic finely chopped 600 g 1 lb 5 oz turkey breast steak cut into thin strips about 1 cm x 3 cm 1 2 in x 11 4 in 1 teaspoon cornflour 4 ruby port 1 2 cider vinegar Salt and freshly ground black pep...

Страница 38: ...5081264 LR ACTIFRY GB TEFAL 13 03 07 9 59 Page 38...

Страница 39: ...ge peeled if desired cut in half lengthways 1 cornflour 1 tomato pur e 25 55 g 1 2 oz wild rocket optional Place the beef in the ActiFry pan with the onion garlic fresh ginger tomatoes and seasoning D...

Страница 40: ...nd freshly ground black pepper to taste 600 g 1 lb 5 oz pork fillet or pork tenderloin cut into strips 2 onions thinly sliced 2 light olive oil 2 cloves garlic finely chopped optional Use lean beef la...

Страница 41: ...inely chopped 1 light olive oil 500 g 1 lb 2 oz lean minced beef broken up with a fork 1 teaspoon EACH ground cumin and ground coriander 1 2 1 teaspoon hot chilli powder or to taste Salt and freshly g...

Страница 42: ...5081264 LR ACTIFRY GB TEFAL 13 03 07 9 59 Page 42...

Страница 43: ...s 150 ml 1 4 pint dry cider 1 caster sugar 1 dried mixed herbs Salt and freshly ground black pepper to taste Chopped fresh parsley to garnish optional Place the sausages in the ActiFry pan Cook for 10...

Страница 44: ...Gourmet fish recipes 5081264 LR ACTIFRY GB TEFAL 13 03 07 9 59 Page 44...

Страница 45: ...1 8 in slices 100 g 31 2 oz mangetout trimmed 75 ml 21 2 fl oz cold water 85 g 3 oz cooked peeled King or tiger prawns 3 spring onions thinly sliced or chopped 1 chopped fresh coriander plus extra to...

Страница 46: ...freshly ground black pepper to taste 1 2 ActiFry spoonfuls chopped fresh flat leaf parsley or chopped fresh mixed herbs Rinse the potatoes leave the skins on thoroughly then drain and dry them well o...

Страница 47: ...t and freshly ground black pepper to taste 1 teaspoon cornflour 400 g 14 oz can tuna in spring water brine or oil drained and flaked 2 chopped fresh parsley Place the onion leek red pepper and garlic...

Страница 48: ...Gourmet vegetable recipes 5081264 LR ACTIFRY GB TEFAL 13 03 07 9 59 Page 48...

Страница 49: ...ained and left whole or chopped 100 g 31 2 oz chestnut mushrooms sliced 225 g can bamboo shoots drained 2 3 cloves garlic finely chopped 4 6 cardamom pods seeds removed and lightly crushed or to taste...

Страница 50: ...them into 1 cm 1 2 in cubes Rinse the diced vegetables thoroughly drain then dry them well on a clean tea towel 1 2 3 Add the sunflower or pumpkin seeds if using and cook for a further 5 10 minutes or...

Страница 51: ...asil leaves Place the onion and garlic in the ActiFry pan then drizzle the oil evenly over the vegetables Cook for 5 minutes 1 2 3 Serves 2 4 makes about 600 ml 1 pint Preparation 10min Cooking 30min...

Страница 52: ...Gourmet sweet recipes 5081264 LR ACTIFRY GB TEFAL 13 03 07 9 59 Page 52...

Страница 53: ...p Peel the potatoes then cut them into 1 cm 1 2 in cubes Rinse the diced potatoes thoroughly drain then dry them well on a clean tea towel Set aside Peel the apples then cut them into quarters and rem...

Страница 54: ...innamon or to taste Cut off the top and base of the pineapple Holding the pineapple upright cut off the peel in strips lengthways and remove any stray eyes Cut the pineapple into quarters then remove...

Страница 55: ...lower oil 85 g 3 oz ready to eat dried apricots finely chopped 1 2 caster sugar 1 2 teaspoon ground cinnamon or to taste Peel the apples then cut each one into quarters and remove and discard the core...

Страница 56: ...l cold water 25 35 minutes Sweet peppers Fresh in slices 650 g 1 spoonful oil 150 ml cold water 20 25 minutes Mushrooms Fresh in quarters 650 g 1 spoonful oil 12 15 minutes Tomatoes Fresh in quarters...

Страница 57: ...eces 1 spoonful oil 18 20 minutes Fish Shellfish TYPE QUANTITY OIL COOKING TIME Breaded scampi Frozen 18 pieces 280 g None 10 minutes Monkfish Fresh cut in pieces 500 g 1 spoonful oil 20 22 minutes Pr...

Страница 58: ...y dip p p 3 33 3 Jardini re of mixed vegetables p p 4 49 9 Madagascan beef p p 3 39 9 Paprika chips p p 2 23 3 Peanut and bacon chips p p 2 25 5 Potato wedges with herbs and spices p p 2 27 7 Real chi...

Страница 59: ...5081264 LR ACTIFRY GB TEFAL 13 03 07 9 59 Page 59...

Страница 60: ...412 226 R f 5081264 Acknowledgements Recipes created by Anne Sheasby and Glenis Noble Nutritional consultant Jill Scott Recipe book compiled by Glenis Noble Photography by Marielys Lorthios 5081264 LR...

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