Six Week Men’s Healthy
Cooking Course
The program commenced on 2nd August 2012 and was held at Whitehouse Community Centre, Ipswich.
On the seventh week the men cooked a three course meal for invited guests which consisted of participants from the Exercise Class and the Dementia course that was run earlier by the Caribbean and African Community Health Support Forum.
The project consists of a 6 week program of workshops which seeks to encourage men to cook and eat healthier, locally sourced foods. The workshops cover a range of different topics such as basic nutritional information, cooking techniques, safety in the kitchen, cooking on a budget and practical exercises to cook different ethnic and regional dishes. The men had the expertise of a highly acclaimed chef Alvin McQueen and health expert Gloria Simon.
Aim
The aim of this project is to enable participants to develop their knowledge around the importance of a healthy balanced diet on their health and well being. This course will highlight the constituents of a healthier diet and enhance participants practical cooking skills, giving them confidence to manage and prepare a variety of healthy and exciting meals.
Objectives
At the end of the six weeks, participants will be able to understand the importance of the general law of food hygiene. Learn about health and safety in the kitchen. The importance of using the ‘eat well plate’ towards maintaining a healthier diet, the significance of salt reduction, portion size and different methods of cooking.
The general feedback from all who participated in this project was very positive. Some of the men stated that they would like to undertake an advanced food hygiene course.
Recipes:
Seasoned Baked Fish
Ingredients:
2 medium snapper fish (or red fish or mullet)
1 large onion (finely chopped)
1 medium pimento (finely chopped)
2 tbsp of mix herbs
2 cloves of garlic (crushed)
1 tsp of turmeric
Pepper to taste
1 stick of celery (finely chopped)
Sea salt to taste
Method:
Put all seasoning (garlic, onion, pepper, mix herbs turmeric and pimento) in a bowl. Add a teaspoon of vegetable oil and mix together.
Season fish (rubbing seasoning in and outside the fish) for best results season fish in advance.
Place seasoned fish in a baking tray.
Cover with foil.
Put in a preheated oven for 20-30 minutes on gas mark 3 or 325 F (170 Cº) until cooked all through.
Sautéed Quorn Steak Strips
Ingredients:
1 packet of Quorn Steak strips
1 red onion peeled and sliced
3 mixed coloured peppers sliced into strips
1 tsp of paprika
1 tsp of cumin
1 tsp of ground coriander
1 tsp of lemon chilli seasoning
1 tsp of garlic and ginger paste.
Method:
Put a tbsp of coconut oil into a frying pan. Sauté the red onions until soft adding the steak strips cumin, paprika, coriander and lemon chilly seasoning, tossing the ingredients together under a medium heat so they marinate together and cook for 15mins.
For a more oriental flavour ginger and garlic paste is added with a dash of lime juice, the sliced mixed peppers are added at his time to further enhance that succulent flavour. For those wishing a sweet and sour flavour 2tbs of Agave syrup or sweet freedom can be added to glaze the meat strips suitable for diabetics and all taste buds without raising your sugar levels.
Onion Bhaji Recipe
Ingredients:
2 red or white onions, finely sliced
1 small fresh green chilli finely chopped and de-seeded or ½ tsp chilli powder
2 garlic cloves chopped
1/2 tsp of ground turmeric
6 tbsp of gram flour or chick pea flour
1/4 tsp cumin
1/2 tsp coriander
500ml of vegetable oil, for frying
¼ tsp salt
Water to bind ingredients together
Method:
In a mixing bowl, mix together the sliced onions, chilli and garlic.
Add the chilli powder, turmeric powder, gram/chick pea flour, coriander, cumin, and salt. Sprinkle with water and mix well so it is thick enough to hold its shape
Check the temperature of the oil by dropping in a small spoonful of the mixture - it should sizzle.
With wet table spoons, drop spoon-sized portions of the mixture into the hot oil, about 5 at a time. Fry until golden brown on both sides and cooked through.
Repeat the process in small batches until all the mixture is used. Drain the fried onion bhajis on kitchen towel. Serve immediately or allow to cool.
“I was always too busy to cook so I bought junk food. Now I cook because I have a family. My dad never cooked”
“In some parts of the world men are not encouraged to cook, but if a man does not learn how to cook, what does he do when the woman or wife is not well”