Healthy Eating Booklet - Author: Sue Burnett

EAT WELL
LIVE HEALTHILY
Save money, eat healthily and make delicious meals
Everyone knows the importance of eating well and staying
healthy. Here at the University of Brighton there are many
initiatives to help you do both. These include healthy options
in the canteens and cafés, weekly sustainable fruit and veg
from the Food Coop and the many activities Sport Brighton
has to offer.
This booklet gives you tips, advice and some delicious
recipes contributed by students, that will also help you save
money. You will also be introduced to university groups and
initiatives that are here to make sure you are staying healthy,
while achieving academic success.
Funding for this project was awarded by the university’s
Springboard Grants Fund. Thanks to Sue Burnett from the
Counselling and Wellbeing team
in Student Services and all the
contributors. Happy eating!
Contents
2
`` 3
Starting at university
`` 4–7 Healthy eating
`` 8–9 Shopping tips
`` 10-11
Lunch box tips and ideas
`` 12-13
Nutritional labelling – what do they really mean?
`` 14-15
Useful links and apps
`` 16
Sport Brighton
`` 17-20
Meal Planning
`` 21-31 Recipes from our International student community
STARTING
AT UNIVERSITY
Starting a new life at university may mean you are looking after
your health and wellbeing for the first time. Whilst being a student
there are many demands on your finances, and combining living
on a budget with eating healthily may seem a real challenge.
Eating healthily is as much about when you eat as what you eat.
Making sure you eat breakfast to kick start your metabolism
can help to improve concentration when studying and attending
lectures. Not leaving too long between meals can help you make
healthier choices, rather than grabbing the first thing available
when you are really hungry.
Generally speaking, some of cheaper food products you can
buy are high in fat and sugar, which will give you a short-term
energy boost, but hunger will soon be back. With this in mind, it
is better to eat foods such as fruit, vegetables and whole-grains
including brown bread, rice and pasta. These will make you feel
full for longer and slowly release energy for several hours after
eating. These foods are also packed with vitamins and minerals
that build up your immune system and help to keep you in peak
condition throughout the year, keeping our diet in balance.
Planning meals ahead of time and buying a variety of cheaper
but healthy options can help keep your food costs low.
This booklet is designed to offer a broad introduction to the
areas covered. For further reading and information see the
Useful Links on page 14.
3
THE EATWELL PLATE
Use the eatwell plate to help you get the balance right. It shows
how much of you should eat from each food group.
Fruit and
vegetables
Bread, rice,
potatoes, pasta
and other
starchy foods
Meat, fish,
eggs, beans
Milk and
dairy foods
and other non-dairy
sources of protein
Foods and drinks
high in fat and/or sugar
4
Public Health England in association with the Welsh Government, the Scottish Government and the Food Standards
Agency in Northern Ireland © Crown copyright 2013
DO YOU EAT THE
RIGHT MIX?
You should focus on reducing the amount of salt, sugar and fat
consumed in a day, eating them occasionally rather than with
every meal.
Two thirds of our plates should consist of fruit, vegetables and
complex carbohydrates such as rice, pasta and potatoes.
Brown or whole grain varieties are the best carbohydrates as
they contain more fibre and nutrients.
GOO
GDOOD
£
FO F
The protein element of our daily food is very
OD
NUA BODOO
AOB
N
D
U
G
D
G
E
Veget
T ET
important, especially for vegetarians. Protein
able p
rot
is likely to be the most expensive part of your in the f
orm o eins
lentils
f
shopping basket. Interestingly, we often
and p beans,
u
a
ls
r
eat more protein than our bodies require
e a ch
es
makin eap way o
for growth, repair and maintenance, and
f
g
go fur your prote
the remainder becomes a costly form of
in
th
addin er - by
energy. The recommended serving size
g them
dishes
to
for meat and fish is approximately the
or rep meat
meat
size of a pack of cards. Limiting the
altoge lacing
ther.
portion size of protein means more of
your shopping budget can be spent on fruit
and vegetables.
Vegetarians can achieve a healthy balance by choosing a variety
of vegetable proteins. Individually the majority of vegetable
proteins do not contain all the essential body building nutrients,
but by mixing and matching protein sources, a healthy diet can
be achieved. For example bread and baked beans together
provide a full complement of essential proteins. There are also
some vegetable products such as tofu from soya and Quorn
which already have the full quota of first class proteins.
5
HEALTHY
OPTIONS
AND COOKING
TECHNIQUES
One of the quickest ways to blow your food budget is to live off
takeaways. Learning to cook might seem like a challenge but
taking the opportunity to cook for oneself can be cheaper and
better nutritionally than buying takeaways and processed meals.
This can also reduce the amount of fat, salt and sugar, and
increase the levels of vitamins and minerals in your diet.
Getting together with some friends, will make
preparing food fun and will help share the cost of
meals. This also means you can buy in bulk and
divide up the items. Large bags of pasta, rice and
potatoes can prove to be very inexpensive. Use the
‘BOGOF’ (buy one get one free) offers and split them
with a friend.
If you are a novice in the kitchen, it may
be worthwhile investing in a cookery
book. You can often pick up cheap,
good quality second hand books
in charity shops. There are many
instructional demonstrations online now;
see Useful Links on page 14.
6
Instead of....
Try a choice of....
Saturated fat such as lard,
palm oil, ghee or butter
Mono-unsaturated oils such as olive oil and rape seed
oil (sold as vegetable oil) and margarines (avoiding any
containing hydrogenated and trans fats)
Full fat milk or cream in drinks
Semi skimmed or skimmed milk
Frying foods
Grilled, steamed or baked
Fatty meats (sausages,
streaky bacon), skin on
poultry, fried fish
Lean meat, skinless poultry, drain fat off meat after
browning. Bake, grill, roast or poach meat or fish, serve
with low fat sauces. Back bacon
Glazing vegetables with butter Serve freshly cooked without fat
Heavily salting food
Use herbs, spices and citrus juice to flavour food. Either
use salt in cooking or at the table but avoid both
Refined starchy foods such
as white rice, pasta, peeled
potatoes, white bread, sugary
and refined breakfast cereals
Unrefined starchy foods such as wholegrain cereals,
wholegrain, rye and granary breads brown and wild rice,
wholemeal pasta
Just garnishing food with a
little salad or a slice of tomato
Aim for five portions (80g) of fruit and vegetables a
day with as much variety in colour as possible - this
maximises the vitamin and mineral content
Fried potatoes, potatoes
cooked in cream or oil, or
served with sour cream
Boiled or baked potatoes, mashed with milk instead of
cream (or lower fat spread). Homemade oven chipspotatoes cut up and boiled in water for 3-4 minutes, drain
and place on a baking tray, spray with vegetable oil and
bake at 200ºc for 20 mins or until golden
Cream cakes and sugary
desserts
Fruit based desserts and natural sweeteners like honey.
Stevia, a natural sweetener newly approved for use in this
country
Cake or biscuits
Currant bun or malt loaf with lower-fat spread
Croissant with butter
Toasted bagel with low-fat soft cheese
Creamy or cheesy sauce
Tomato or vegetable sauce
Butter on bread
Lower-fat spread on bread
Cream
Reduced-fat Greek yoghurt
Ice cream
Frozen low-fat yoghurt
Coleslaw, potato salad and
similar
Salad without dressing or use of low fat alternatives.
Mixed vegetables with a little olive oil. Use yogurt instead
of mayonnaise
7
SHOPPING
Don’t just go to the nearest
convenience shop - they are
generally more expensive than
bigger supermarkets.
The university’s money website will help you find local shops:
www.brighton.ac.uk/current-students/my-finances/
ways-to-save
TIPS
`` Online shopping can help you stick to a budget, check the
latest offers, but don’t impulse buy
`` Multi-buy and bulk buy essentials like pasta to keep the
cost down - but don’t be tempted to overload on items with
short cupboard/fridge life
`` Look at the price per 100g to compare different prices
`` Shop after 7pm or Sunday afternoons when there may be
bargains on offer on perishables e.g. bread and vegetables
`` Always buy unpackaged fruit and veg – better for the
purse and the environment
`` Plan weekly meals to prevent throwing food away, taking
into account going away at the weekends
`` Make a shopping list and stick to it
`` Treat with caution some enticing supermarket offers. It may
seem like a bargain, but will you use it?
`` Always check sell-by dates, especially for perishable
goods
`` Refill your water bottle at home rather than buying
expensive energy drinks and wash the bottles regularly
`` Never shop when you’re hungry
`` Make extra portions of your main meals and freeze the rest
for another day
Join the university’s Food Coop
- weekly healthy, local and
seasonal fruit and vegetables
at a low cost delivered to
Moulsecoomb, Falmer and
Grand Parade campuses.
http://uobfoodcoop.wordpress.com
9
WHAT’S IN YOU
Bringing a packed lunch can save you serious
shops. Make sure you are filling yours with he
HEALTHY
£
`` Wholemeal bread, pitta, bagel or wrap
`` Fruit snacks will keep energy up between meals
`` Water = no sugar come down!
`` Low fat options: cottage cheese, lean meats
and yogurts instead of hard cheese, salami and
sweets/crisps
10
GO
OO
G
OD
D
A
BU
AB
U
If you
b
and s uy a san
nack
a
every
day fo t a c
r a we
lucky
to
This c see chan
o
entire uld easily
b
week
ly sho
p
UR LUNCHBOX?
s cash compared to buying at canteens and
ealthy, brain-power boosting foods.
DF
D
FO
OO
OD
DO
ON
N
U
DG
UD
GE
ET
T
ndwic
h,
cafe/ drink
sho
eek y p
o
nge f u’ll be
rom £
25
buy y
ou yo .
ur
p!
UNHEALTHY
`` These foods have low nutritional value and
can impact on how you feel. Sugar may give
you a short lift, but this isn’t sustained
`` Would you put eight-ten teaspoons of sugar
in your tea? That’s how many is in a can of
Coke
Image source: Food Standards Agency/BBC online
11
NUTRITIONAL
LABELLING
Do you know what these mean?
‘LITE’ OR
‘LIGHT’
‘UNSWEETENED’
‘HELPS MAINTAIN A
HEALTHY HEART’
‘NO ADDED SUGAR’
Often these descriptions can mean whatever the manufacturer
wants them to mean, and can be misleading.
If a product makes a nutritional claim, such as ‘low fat’, the
product’s nutritional information must be shown. Which
format depends on the health claim. For example, if a claim is
made relating to the content of sugar, fibre, or sodium, the full
nutritional information must be listed.
Nutritional Claim
Fat free
Sugar free
Low fat/low sugar
Reduced fat/sugar
Increased fibre
Source of fibre
High fibre
What it means
Less than 0.1g of fat
per 100g of food
gar per 100g of foo
Less than 0.2 g of su
d
gar per 100g of foo
d
25% less fat than the
original food
25% more fibre tha
n the original food
More than 3 g of fib
re per 100g of food
More than 6g of fibre
per 100g of food
Less than 5g of fat/su
The real meaning of
FAT FREE
For example: 85% fat free....
`` This means it contains 15g of fat per 100g of product
`` Is the portion size greater than 100g?
`` A standard yogurt is 125g
‘Fat free’ does not mean low in calories
- these products are often high in
sugar!
Other common claims
Flavour
When the name of the product contains flavour, the food does
not need to contain that ingredient. For example cheese and
onion crisps.
Reduced calorie
The product must be at least 25%
lower in calories than the original.
Fresh, pure or natural
No legal definition for these – it’s
up to you to decide whether it is
true or not!
B
HEALT
HY LIV
ING
Should
I avoid
eating
altoget
fats
her?
No! A g
en
are hea eral rule is uns
lthier an
a
d satura turated
so. The
t
ed less
on
fats (fou es to avoid ar
e Trans
nd in hy
dr
some m
argarine ogenated oils,
s,
cookies
and cak doughnuts,
es). Try
reduce
to
yo
Howeve ur saturated fa
t intake
r as wit
.
h anyth
modera
ing,
tion is t
he key.
USEFUL LINKS
Anyone who has switched on
the TV in last year will
know cooking is
everywhere! Here are
some online resources
full of cooking
ideas and nutrition
information.
Student Cook
www.studentcook.co.uk
StudentCooking.tv - videos
www.studentcooking.tv
BBC Good Food - cheap eats
www.bbcgoodfood.com/feature/budget
Channel 4 - 4Food cheap recipes
www.channel4.com/4food/recipes/cheap
Sorted food - YouTube channel
www.youtube.com/user/sortedfood
Food Tube - Jamie Oliver’s YouTube channel
www.youtube.com/user/JamieOliver
Livewell
www.nhs.uk/livewell/healthy-eating
British Nutrition Foundation
www.nutrition.org.uk/healthyliving/healthyeating
14
THERE’S AN
APP FOR THAT
If you’ve ever wandered aimlessly
around the supermarket, only to leave
with a random selection of ingredients
that don’t go together, search for and
download one of these free apps.
Salad Recipes FREE
(Android)
or
Salad Recipes HD
Lite (iPhone/ipad)
Salads don’t have to
be boring!
Epicurious - Free
Browse a massive
database and filter
by ingredients you
particularly like or
mood you are in!
Change4Life Smart
Recipes
Lots of healthy
recipe ideas and
combinations. Also
includes snacks.
15
SPORT BRIGHTON
Parklife is the university’s recreational sport programme providing
students with a way to play sport in a social, informal environment.
Taking part in Parklife is a great way to meet new people and make
new friends. Parklife has lots of different sports and activities on offer
through its weekly timetables, and it doesn’t matter whether or not
you have played before – everyone is welcome regardless of their
experience or ability.
As well as the social benefits of taking part in sport, it is also a really
good way to relieve stress and keep fit. Parklife provides the perfect
break from uni work or exams and joining in is easy; there is no sign
up process or commitment required, just turn up and play when you
have the time. Better still, no activity will cost more than £1!
Further information on the Parklife programme can be found on the
Sport Brighton website www.brighton.ac.uk/sportbrighton/parklife.
B
HEALTHY
LIVING
I normally
skip break
fast
as I’m in a
rush and e
nd up
eating noth
ing, is this
okay?
T
his is not id
eal since yo
ur body
will have be
en fasting o
v
ernight
and can lea
d to deplete
d energy
levels and p
oor concen
tration.
Eating brea
kfast prime
s
your
metabolism
for the rest
of the
day meanin
g you are b
urning
more calori
es through
out the
day than if
you were to
skip it
altogether.
PLAN
AHEAD
If you’re looking to save time and money
a weekly food planner is a great tool to
keep you on track.
Planning ahead will:
• make your shopping easier and
• help you make the most of your
leftovers
There are loads of great online resources
to help you, or you can use this pull out
section with weekly food planners to
start planning your meals.
``
``
``
``
ook.com
www.resourcefulc
k
oo
C
l
fu
ce
ur
The Reso
ealplanner
www.tesco.com/m
r
ne
an
pl
l
Tesco mea
y
www.nhs.uk/5ada
r
ne
an
pl
l
ea
m
y
NHS 5 a da
l for less Sainsburys - live wel
eal-planning
ell-for-less.co.uk/m
w
eliv
sry
bu
ns
ai
.s
www
Pull out centre pages to start using your weekly meal planner
MEAL PLANNER
week of
THURSDAY
MONDAY
FRIDAY
TUESDAY
SATURDAY
WEDNESDAY
SUNDAY
SHOPPING LIST
week of
MEAL PLANNER
week of
THURSDAY
MONDAY
FRIDAY
TUESDAY
SATURDAY
WEDNESDAY
SUNDAY
SHOPPING LIST
week of
MEAL PLANNER
week of
THURSDAY
MONDAY
FRIDAY
TUESDAY
SATURDAY
WEDNESDAY
SUNDAY
SHOPPING LIST
RECIPES AND
IDEAS FROM OUR
INTERNATIONAL
STUDENT
COMMUNITY
Carrot and
ginger soup
GRILLED SALMON
IN SOY SAUCE
Louis Loy Seng Ye
This is a great recipe as it is easy to cook
for yourself or for friends. It is delicious in
flavour and simple to prepare.
You will need
`` 1 salmon fillet per person, keep the skin on for
cooking.
`` 100ml soya sauce (or Teryaki sauce works well
too) increase if required for more fillets
£
GOOD
FOOD
ON
A BUD
GET
Keep a
lo
being s ok out for salm
old off
at the e on
day an
n
d freez
e straig d of the
ht awa
y.
What to do
Wash the salmon fillet in cold water and
place in a bowl. Add enough soya sauce
to cover the fillet and turn occasionally.
Leave to marinate in the sauce for 30
minutes in the fridge.
The fillet can either be grilled on a grill
pan or baked in the oven at 180ºc for
15-20 minutes depending on the size and
number of fillets being cooked.
If using a grill pan, lightly brush with oil first, heat
the pan and add the salmon, skin facing down.
Cook for 5 minutes then turn over and cook for a further
5 minutes. Use a small knife to check the salmon is cooked in the centre and
leave a little longer if preferred.
Louis suggests serving the salmon with steamed broccoli and cauliflower or
a nice mixed salad.
22
MISO SOUP
Caroline McGuinness
‘On a budget Miso Soup is the best! Summer and winter but
especially in winter with a kick of chilli to warm you up.’
- Caroline.
What you will need
`` Miso paste (You can buy this in Infinity Foods or Waitrose, or the
International Foods section of other supermarkets a little expensive but
lasts forever!)
`` Cabbage, carrots, peppers, mushrooms, spring onions
`` Noodles, precooked or instant. We used egg noodles in the photo
`` Chilli flakes and a little butter or oil for frying
What to do
Shred the cabbage and slice the carrot, peppers and mushrooms.
Heat the butter in a sauce pan and add one teaspoon of chilli flakes,
add the vegetables and cook over a medium heat until they start to
go soft and release their flavours.
Add enough water to cover the vegetables and add a large spoonful
of miso paste. Allow the soup to cook until the cabbage is cooked.
Then add the cooked noodles.
Once it is heated through it is ready to serve. It can be served with a
little soy sauce and fresh crusty bread.
up
r any sos
o
f
t
a
e
r
g
Miso is d lasts for agefor
n
a
ble
e
bas
e, suita
g
id
r
f
e
.
in th
ians too
vegetar
CARROT AND
GINGER SOUP
Lola Odessy-Waters
You will need
``
``
``
``
``
2 carrots, peeled and diced
1 onion, chopped
2 inches of root ginger, peeled and grated
1 tin of tomatoes (1 teaspoon of sugar)
Herbs and spices (½ teaspoon oregano, ¼ teaspoon chilli powder and
½ teaspoon cumin)
`` 2 cups of water
`` 1 tablespoon of oil for frying
What to do
Fry the onion in the oil for a couple of minutes, with the spices.
Add the carrots and ginger and cook or a further five minutes. Season
with a little salt and pepper. Add the tomato and sugar (to balance the
acid in the tomatoes) and the water and simmer for approximately 15
minutes. Check the seasoning and add pepper and salt to taste,
if required.
in
reeze
f
d
n
a
s,
extra
ainer
Make size cont wave!
n
ro
portio or the mic
f
ready
24
POMEGRANATE
SALAD
Anfal Al-Qadri
A beautiful and nutritious salad.
You will need
`` 1 pack of mixed salad
leaves or a selection of
lettuce leaves
`` 1 tomato
`` ½ an avocado
`` 2 tablespoons of ready
to eat pomegranate,
available in some
supermarkets
`` Dressing: olive oil, sea salt and lemon
juice. Mix to taste
What to do
Arrange the lettuce in a serving dish and add the sliced avocado. If not
serving immediately sprinkle the avocado with lemon juice to stop it
going brown.
Take a handful of the pomegranate seeds and sprinkle generously over
the salad and serve with the dressing.
£
GOOD FOO
D ON
A BUDGET
Have a look
at the barga
in
shelves for
products on
the last day
of the ‘use
by
date’. You m
ight be able
to
find more e
xotic fruits a
nd
vegetables
going cheap
.
25
PEGGY’S SALAD
DRESSING
Fredrika Uppman
A delicious salad dressing with an unusual ingredient!
You will need
`` 250ml oil (not olive oil)
`` 200ml vinegar
`` 250ml sugar
`` 125ml finely chopped onion
`` 3 finely chopped cloves of garlic
`` ½ teaspoon of salt
`` 1 teaspoon mustard powder (Coleman’s or similar)
`` 1 can of tomato soup
`` 1 teaspoon paprika powder
To make the dressing
Place all the ingredients in a bowl and whisk
several minutes. I add half a can of soup
initially and then taste it and add more
if need. Store in a glass bottle in the
fridge.
26
for
OKRA COOKED
IN OLIVE OIL
Anfal Al-Qadir
What you will need
``
``
``
``
``
``
``
1 tablespoon of olive oil
1 cup of water
A handful of okra
1 tomato, chopped
Half an onion, finely chopped
1 garlic clove, finely chopped
Salt, pepper and ground cinnamon
What to do
Heat the olive oil in a pan and add the onion, garlic and chopped
tomato. Mix well and add salt, pepper and cinnamon to your taste.
Always add a little first and then add more if required.
Add the okra and then the water, cover and let it cook on a
low heat for 15-45 minutes, depending on how crunchy
you like your okra. Throughout cooking, check that the
water hasn’t completely dried up, and add more if
required.
When cooked serve as a main or to accompany
a meat dish.
27
Indonesian fried rice
NASI GORENG
Sue Burnett
This is my easy to make vegetable version of this popular Indonesian dish.
The recipe also works very well with diced pork or chicken.
You will need
`` A little oil for frying
`` 2 eggs
`` 1 pepper, any colour, de-seeded and chopped
`` Baby leaf greens or shredded cabbage
`` 1 chilli, de-seeded and finely chopped
`` 2 spring onions, washed trimmed and chopped
`` 6 chestnut mushrooms, cleaned and sliced
`` Any quick cooking vegetables - a butternut squash was used in the photo
`` 2 teaspoons of curry powder. Salt and pepper to taste
`` 1 sachet of precooked rice or 100g (dry weight) of basmati rice, boiled
What to do
Heat a frying pan with a little oil. Whisk the two eggs in a bowl. Pour into the
frying pan and cook into a small pancake/omelette shape. When cooked,
remove from the pan and roll into a sausage shape. Set aside.
Heat the frying pan and add a little oil. Add the vegetables (not the spring
onions) and chilli and fry gently until cooked but firm, control the heat so the
vegetables don’t burn. Season to taste. Sprinkle in the curry powder, stir and
allow to cook through.
Stir in the cooked rice over a low heat and sprinkle
with the spring onions.
Take the omelette and slice through the
sausage shape. Lay the egg strips on
top of the rice dish and serve.
BRAEBURN
APPLE MUFFINS
Sue Burnett
This muffin recipe is really easy to make and is ideal for a
morning coffee break or a lunch box treat. This is a great
way of using apples up that aren’t quite perfect.
You will need
`` 1 egg, beaten
`` 120mls milk
`` 50g butter, melted
`` 2 small Braeburn or Cox apples or one large
`` Peel and finely chop
`` 40g caster sugar
`` 150g plain flour
`` 1 ½ tsp of baking powder
`` ¼ tsp salt
`` ½ teaspoon of ground cinnamon
`` Topping - 4 teaspoons of Demerara sugar or 4 crushed
brown sugar lumps and 1 teaspoon of cinnamon
What to do
Preheat oven to 200ºc/400ºF/Gas 6.
Mix together the egg, caster sugar, milk and melted butter thoroughly with a
wooden spoon until all the ingredients are combined.
Sieve the flour, baking powder, salt and cinnamon into the egg mixture and
add the apple, mix together quickly.
Spoon the mixture into 6 large muffin paper cases in a muffin tin.
Topping - in a small bag mix the Demerara sugar or crushed sugar lumps and
the remaining cinnamon. Sprinkle a little of the mixture onto each muffin.
Bake in the centre of the oven for 30 minutes until the muffins have risen and
are golden brown in colour.
29
CHICKEN AND
LEEK FILO PIE
Sue Burnett
I was thinking about pastry and wondered if there was a
healthier option that was easier to work with and came up with
this idea. Having done the taste test on friends and family I
believe it is a winner!
What you will need
`` 2 chicken breasts chopped into 2cm pieces
`` 1 jar of ready-made white sauce (sometimes sold as a lasagne sauce)
`` 1 leek, washed, trimmed and chopped into small pieces
`` 1 onion chopped finely
`` A little oil for frying (approximately a table spoon)
`` Salt and pepper
`` 50g butter melted
`` 1 pack of filo pastry
30
What to do
Take a 4’’ flan tin for an individual pie or a 7’’/8’’ flan tin for a family size pie
(increase the ingredients for a bigger pie). Lightly grease with a little oil if not a
non-stick dish. Preheat the oven to 180ºc/Gas 6.
Heat a little oil in a frying pan and add the chicken, fry for about 5 minutes
until golden, then add the onion and leek. Fry until the vegetables are soft.
Add half the jar of white sauce and mix together. Add more of the sauce
if necessary to cover all the ingredients. Heat together for a few minutes.
Taste and add salt and pepper if required. Take off the heat and leave while
preparing the pastry.
You will need the melted butter and a pastry brush. Open the pastry and
unravel the pastry. Use 3 sheets of filo for each pie. The pastry I was using
was pre-cut into squares which were a perfect size for my individual tins.
Separate the sheets of pastry, (if your bought pastry has excess flour, dust
this off) and brush melted butter onto one sheet. Place another sheet on top
and brush with butter, place another sheet on top (use 4 sheets of pastry if
making a bigger pie).
Lift the pastry onto the flan dish and gently fold the edges into the centre to
allow the pastry to fall into the corners of the tin. Lift the folds of pastry out
and lightly press the base of the pastry onto the tin without stretching or
making a hole in the base. There should be a lot of pastry hanging over the
side of the tin, do not cut it off!
Take the chicken mixture and place approximately two spoonfuls into the
pastry case or until there is enough filling to be level with the top of the tin.
Take the edges of the pastry and bring them together so they meet in the
middle, then pinch together at the base to create a ‘scrunched’ effect (see
photo).
Using the remaining melted butter, gently dab the top of the pie with butter all
over as this gives it a golden colour.
Place in the centre of the oven for approximately 30 minutes and until the
pastry is fully golden in colour. Remove from the tin and serve with salad or
mixed vegetables or can be eaten cold.
EAT WELL
LIVE HEALTHILY
This booklet was researched, written and compiled by
Sue Burnett from the Counselling and Wellbeing team in
Student Services.
In her role as Curriculum Development Worker, for
Student Wellbeing, Sue Burnett develops and delivers
wellbeing workshops within the curriculum and delivers
other wellbeing initiatives that support the student
experience whilst at university.
Produced by University of Brighton’s Student Services
department with help from the Springboard Grants Fund 2014
www.brighton.ac.uk/current-students

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