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Carshalton High School for Girls

Carshalton High School for Girls

Carshalton High School for Girls is a highly successful school, judged by Ofsted in November 2017 as ‘Good’ in all categories.

Food & Nutrition Year 7

 During Years 7 and 8 all students study a 19 week (1/2 school year) Food and Nutrition course which is an integral part of the Design and Technology curriculum. The module places a strong emphasis on developing a variety of practical skills and gaining an understanding of basic nutrition. All the work the girls undertake is based around the national guidelines for healthy eating and focuses on working hygienically and safely.  . 

The focus in KS3 Food and Nutrition is to:

  • Develop an understanding and application of hygiene and safety when working with food.
  • Encourage students to become familiar with (and more confident in) the cooking area.
  • Develop an understanding of weighing and measuring ingredients.
  • Encourage students to use equipment and materials to the best of their advantage.
  • Develop and understanding and application of using the cooker safely (grill, hob, oven).
  • Develop an understanding and application of diet and health.
  • Make students aware of the importance of nutrition.
  • Develop an understanding of how to develop, plan and cook a range of food products.
  • Promote an enjoyment of food.
  • Understand basic scientific principles when preparing food.

Recipes

Cheese and Onion Tartlets

Ingredients

Pastry

150g plain flour

70g margarine

6 tsp water

Filling

1 onion

1 egg

100g grated cheese

pepper

Method

  1. Preheat oven to gas mark 6/200c
  2. Pastry – Sift the flour into a large bowl
  3. Rub the margarine into the flour until it resembles breadcrumbs
  4. Make a well in the centre and add the water
  5. Bring together to form a dough
  6. Roll out the pastry on a lightly floured surface to approximately 1cm thick.
  7. Using the cutter, cut out the pastry bases, and place into the bun tins
  8. Filling – Finely dice the onion and place into a mixing bowl
  9. Grate the cheese and add to the onion
  10. Beat the egg and then add to the cheese and onion mix. Mix together until all ingredients are coated in the egg.
  11. Season with pepper
  12. Careful place a spoonful of the filling mix into each pastry case.
  13. Place into the oven and bake for 20 minutes until golden brown
  14. When baked place onto a cooling wire.

Cheese & Vegetable Pasties

Ingredients  (makes 3)

Pastry

100g wholemeal plain flour

50g butter

1/2tsp dried mixed herbs

5tsp cold water

¼ egg

Filling

½ small onion (finely diced)

½ stalk celery (finely diced)

½ small potato (peeled and finely diced)

½ small carrot (peeled and finely diced)

1 1/2tbsp vegetable oil

25g cheese (grated)

Black pepper

Method

  1. Preheat oven to Gas mark 6/220c

Pastry

  1. Rub the butter into the flour until it resembles breadcrumbs.
  2. Add the mixed herbs and mix until evenly distributed.
  3. Make a well in the centre and add 4 tsps of water.
  4. Bring the mixture together to form a soft dough, add the remaining water a little at a time if needed.
  5. Leave to rest while you make the filling.

Filling

  1. Gently sauté (fry) the onion and celery until soft.
  2. Add the potato, carrot and 2tbsp of water, cook for a further 10minutes until the potato is soft.
  3. Remove from the heat and place the mix into a bowl.
  4. Add the cheese and pepper. Mix together.

Assemble

  1. Roll out the pastry (approximately 2cm thick) on a lightly floured surface.
  2. Cut out 3 circles (the size of a saucer plate)
  3. Place 1/3 of the filling mixture into the centre of each pastry circle.
  4. Dampen the edges with a small amount of water, fold and seal the edges of each pastry circle.
  5. Neaten the edges by pressing them together with a fork or creating a fluting effect with your finger tips.

Chicken Fajitas

Ingredients

Marinade

1 lime

1 clove of garlic

½ green chilli

Handful of coriander

1 dessert spoon of oil

Filling

1 small breast of chicken

1 onion

1 pepper

1 tomato

25g cheese

3 tortillas

1 tablespoon of salsa

Method

  1. Marinade – squeeze the lime into a mixing bowl.
  2. Peel and crush the garlic clove and add to the lime.
  3. De-seed and thinly slice the chilli and add to the mixing bowl.
  4. Finley chop the coriander and add to the mixing bowl.
  5. Add the oil and mix together thoroughly.
  6. Cut the chicken into thin slices and add to the marinade. Mix carefully ensuring all the chicken is coated in the marinade. Place to one side
  7. Filling – Peel and finely slice the onion and place into a small bowl.
  8. Slice the tomato and place into a small bowl.
  9. Grate the cheese and place into a small bowl.
  10. Add the chicken and the marinade to a frying pan.
  11. Stir fry for 5 minutes until the chicken is cooked.
  12. Add the onion and the pepper to the frying pan and continue to stir fry for another 5 minutes until the onion is soft and the pepper is heated through.
  13. Remove from the heat.
  14. Layout your tortillas wrap and place 1/3 of your chicken mix into the centre of the wrap.
  15. Add some salsa, tomato and cheese.
  16. Roll up your tortilla wrap and place into your container.

Chicken Goujons and Coleslaw

Ingredients

Goujons

4 slices of white bread

85g boneless chicken

2tbsp plain flour

2 eggs

2tbs oil

 

Method

  1. Place the bread into a food processor and pulse until they have become crumbs, place on a baking tray
  2. Cut the chicken in to strips, ensure they are even in size
  3. Place the flour into a bowl
  4. Beat the eggs
  5. Dust the chicken in the flour, then dip into the egg, and roll in the bread crumbs. Make sure the chicken is coated all over in the breadcrumbs
  6. Heat the oil in the pan
  7. Add the chicken to the pan and cook for 4 minutes on each side. Do not have the heat too high as this will burn the bread crumbs
  8. When cooked place on some blue paper to drain off the excess oil

Ingredients

Coleslaw

3tbs plain yoghurt

1/2tsp Dijon mustard

1&1/2tbsp mayonnaise

¼ white cabbage

1 carrot

¼ onion

Method

  1. Mix the yoghurt, mustard and mayonnaise together
  2. Grate the cabbage and carrots
  3. Add to the coleslaw dressing
  4. Thinly slice the onion
  5. Add to the coleslaw dressing
  6. Stir together so all of the vegetables are coated in the dressing

 

Chilli Con Carne

Ingredients

100g minced beef

½ onion

100g red kidney beans tinned

1bsp cooking oil

½ green or red pepper

½ stock cube

200g tinned tomatoes

Chilli powder (amount varies according to taste – ½ tsp at a time)

75g long grain rice

Method

  1. Heat the water in a large saucepan until it is boiling, then add the rice and cook on a medium heat for 15 minutes until cooked.
  2. Drain rice in sieve over sink and arrange around the edges of a serving plate/dish.
  3. Peel and chop the onion
  4. Wash and chop the pepper into even sized pieces.  Remove the seeds from the pepper before chopping.
  5. Put cooking oil into saucepan, add onions and fry on medium heat for approx 2 minutes until translucent.
  6. Add minced beef and fry until brown
  7. Add green/red pepper and cook for a further 3 minutes until slightly softened.
  8. Open and drain can of kidney beans into the sink, using a sieve.  Rinse the beans.
  9. To the minced beef add the tinned tomatoes, crumbled stock cube, chilli powder and kidney beans.  Bring to the boil and simmer for approximately 25 minutes.
  10. Place chilli mixture in centre of the plate.

Egg Free Cake

Ingredients

  • 137g self-raising flour
  • 87g caster sugar
  • 1tbsp cocoa powder
  • 1/2tsp bicarbonate of soda
  • 150ml milk
  • 75ml vegetable oil
  • 1 1/2tbsp golden syrup
  • 1/2tsp vanilla extract

Method

  1. Preheat oven to gas mark 4/180c
  2. Sift the flour, sugar, cocoa powder, bicarbonate of soda and a pinch of salt into a bowl and make a well in the centre.
  3. Pour the milk, oil, syrup and vanilla into the well and whisk together, until smooth.
  4. Cream together the sugar and margarine until it is light and fluffy
  5. Spoon 1/3 of the cake mix into another bowl and stir in the cocoa powder
  6. Peel, core and slice the pear
  7. Place the slices of pear on the bottom of the silver baking tin
  8. Place half of the plain cake mix on top of the pear slices
  9. Place 3 blobs of chocolate mix on top of the plain mix
  10. Using the end of a spoon swirl the chocolate mix into the plain cake mix
  11. Place the final half of the cake mix on top of the swirled cake mix
  12. Again place 3 blobs of chocolate mix and swirl
  13. Place on a baking tray and place in the oven
  14. Bake for 20 minutes until golden brown and springy to the touch
  15. Place on a cooling wire

Egg Free Cheese & Onion Tartlets

Ingredients

  • 137g self-raising flour
  • 87g caster sugar
  • 1tbsp cocoa powder
  • 1/2tsp bicarbonate of soda
  • 150ml milk
  • 75ml vegetable oil
  • 1 1/2tbsp golden syrup
  • 1/2tsp vanilla extract

Method

  1. Preheat oven to gas mark 4/180c
  2. Sift the flour, sugar, cocoa powder, bicarbonate of soda and a pinch of salt into a bowl and make a well in the centre.
  3. Pour the milk, oil, syrup and vanilla into the well and whisk together, until smooth.
  4. Cream together the sugar and margarine until it is light and fluffy
  5. Spoon 1/3 of the cake mix into another bowl and stir in the cocoa powder
  6. Peel, core and slice the pear
  7. Place the slices of pear on the bottom of the silver baking tin
  8. Place half of the plain cake mix on top of the pear slices
  9. Place 3 blobs of chocolate mix on top of the plain mix
  10. Using the end of a spoon swirl the chocolate mix into the plain cake mix
  11. Place the final half of the cake mix on top of the swirled cake mix
  12. Again place 3 blobs of chocolate mix and swirl
  13. Place on a baking tray and place in the oven
  14. Bake for 20 minutes until golden brown and springy to the touch
  15. Place on a cooling wire

Fish Cakes

Ingredients (makes 4)

175g potatoes

100g cooked fished

12g butter

1 egg

2 spring onions

Small bunch of parsley

200g bread crumbs (fresh)

Salt and pepper

Flour for shaping

Method

  1.  Preheat the oven to Gas mark 6/200c
  2. Peel the potatoes and dice into 1cm pieces
  3. Place the potatoes into a large pan and cover with water. Bring to the boil and then simmer for 20 minutes or until the potato is soft.
  4. Place the cooked fish into a bowl and flake into small bite size pieces.
  5. Wash and chop the parsley finely.
  6. Peel and chop the spring onions finely
  7. Drain the potatoes and mash them.
  8. Add the butter, parsley and spring onion to the potato. Season and mix together.
  9. Beat the egg in a small bowl
  10. Make your bread crumbs and place them onto a plate.
  11. Divide the fish mixture into 4 equal parts.
  12. Using the flour shape your fish cakes.
  13. Dip each fish cake into the beaten egg and then into the bread crumbs, ensure you have an even coating of breadcrumbs. Remove any excess breadcrumbs.
  14. Place the fish cakes onto a baking tray and bake for 15-20 minutes or until golden brown. You will need to turn the over half way through the cooking time to ensure and even colouring.

Fruit Crumble

Ingredients

Filling

500g fresh fruit (cooking apples, plums, rhubarb)

50g caster sugar

Topping

150g plain flour

75g butter

50g caster sugar

 

Method

  1. Preheat oven to gas mark 5/180c
  2. Sieve the flour into a mixing bowl
  3. Add the margarine and rub together until it resembles bread crumbs
  4. Stir in the sugar
  5. Prepare you fruit – Apples -  peel and core the apple. Cut in half and thinly slice the apple
  6.                                   Plums – wash and destine the plums. Cut into small pieces
  7.                                   Rhubarb – wash and cut into 1cm cubes. Stew in 200ml of water for 5 minutes until soft
  8. Place the fruit in the bottom of an oven proof dish and sprinkle with sugar
  9. Add the crumble topping, do not push it down
  10. Place on a baking tray and bake in the oven for 30 to 40 minutes or until the crumble topping has become golden brown

Lemon Berry Cheesecake

Ingredients

Base

150g digestive biscuits

70g butter/margarine

Filling

100g soft cream cheese

75ml double cream

35g caster sugar

1 lemon

Topping

150g fresh berries

Method

  1. Crush the biscuits in a bowl until they resemble crumbs.
  2. Melt the butter over a low heat.
  3. Add the melted butter to the biscuit crumbs and mix until all the crumbs are coated in the butter. Add to the your contain and press until even and flat.
  4. Grate the lemon zest into a small bowl and add the juice of the lemon.
  5. In a mixing bowl add the cream cheese and sugar. Mix together. Add the lemon juice and zest.
  6. Whisk the double cream to a soft peak and fold into the soft cream cheese mix with a metal spoon.
  7. Add to your biscuit base.
  8. Add your fresh fruit to the top and place in the fridge to set.

Macaroni Cheese

Ingredients

100g macaroni

100g cheddar cheese

1 tomato

25g soft margarine

25g plain flour

250ml semi-skimmed milk

Black pepper

Method

  1. Preheat oven to gas mark 5/190c
  2. Bring a saucepan of water to the boil, and then add the macaroni. Cook for 10-12 minutes until al dente.
  3. Drain the macaroni and leave to the side
  4. While the macaroni is cooking, grate the cheese and place into a small bowl.
  5. Slice the tomato and place into a small bowl.
  6. Make the sauce – Place the margarine, flour and milk into a saucepan.
  7. Bring the saucepan to a simmer, making sure you are continually whisking until the sauce has thickened.
  8. Remove from the heat and stir in 75g of the cheese.
  9. Season with black pepper.
  10. Add your macaroni into the cheese sauce and ensure all is covered.
  11. Pour your macaroni cheese into the silver foil dish.
  12. Sprinkle over the rest of the cheese.
  13. Place the slices of tomato on the top.
  14. Place your dish onto a baking tray and place in the oven.
  15. Bake for 15 to 20 minutes until golden brown.

Meatballs & Ragu Sauce

Ingredients

Meatballs

1 small onion, finely chopped

1 clove garlic, crushed

225g  minced beef

1/2 tbsp mixed herbs

1/2  egg, beaten

salt and freshly ground black pepper

3 tbsp vegetable oil

Ragu Sauce

1 tin chopped tomatoes

1 medium onion

Handful of fresh basil leaves

1 clove garlic

1 Tbsp tomato puree

1 tbsp vegetable oil

Salt and pepper to season

Method

Meatballs

  1. Heat two tablespoons of olive oil in frying pan over a gentle heat and add the onion and garlic. Sweat for four minutes, until soft and a little golden. Allow to cool.
  2. In a bowl, mix the minced beef with the cooled  onion and garlic.
  3. Add the herbs and the beaten egg(a little a time), ensure it is mixed thoroughly.
  4. Season the mixture with salt and pepper.
  5. Divide the mixture into approximately 6 round balls.
  6. Heat a frying pan and cook the meatballs for about 10 minutes in about three tablespoons of  oil until cooked through and golden brown.
  7. Place on paper towel to drain off excess oil.

Ragu Sauce

  1. Peel and finely dice your onion
  2. Crush your garlic
  3. Lightly fry your onion and garlic together until translucent
  4. Turn down the heat, add the chopped tomatoes and puree and heat through
  5. Add your meatball and cook for a further 10 minutes.

Pear Marble Tray Bake

Ingredients

100g caster sugar

100g margarine

2 eggs

100g self raising flour

½  tbsp cocoa powder

1tsp baking powder

1 pear

Method

  1. Preheat oven to gas mark 4/180c
  2. Cream together the sugar and margarine until it is light and fluffy
  3. In a small bowl beat the eggs together
  4. Add a little of the egg at a time to the sugar and butter mixture until it is all combined
  5. Sieve in the flour and baking powder
  6. Fold the flour into the mix using a metal spoon
  7. Spoon 1/3 of the cake mix into another bowl and stir in the cocoa powder
  8. Peel, core and slice the pear
  9. Place the slices of pear on the bottom of the silver baking tin
  10. Place half of the plain cake mix on top of the pear slices
  11. Place 3 blobs of chocolate mix on top of the plain mix
  12. Using the end of a spoon swirl the chocolate mix into the plain cake mix
  13. Place the final half of the cake mix on top of the swirled cake mix
  14. Again place 3 blobs of chocolate mix and swirl
  15. Place on a baking tray and place in the oven
  16. Bake for 20 minutes until golden brown and springy to the touch
  17. Place on a cooling wire

Potato Gnocchi

Ingredients

Gnocchi

165g potatoes

5g butter

40g plain flour

¼ egg

Some flour for shaping

Tomato Sauce

200g chopped tinned tomatoes

½ carrot

¼ onion

½ stick of celery

¼ tsp sugar

½ tsp mixed herbs

15ml oil

Salt and pepper for seasoning

Method

Potatoes

  1. Put a saucepan of water onto boil.
  2. Peel and dice your potato.
  3. Place carefully into the boiling water and cook until soft.
  4. Drain your potato and place into a mixing bowl.

Tomato Sauce

  1.  Peel and dice the onion.
  2. Peel, slice and dice the carrot.
  3. Wash and slice finely slice the celery.
  4. In a small bowl mix together the sugar, salt, herbs, pepper and tomatoes.
  5. Add the oil to a frying pan.
  6. Add the onion, carrot and celery and cook for 5 minutes. Remember to continually stir.
  7. Add the tomato mix and turn down the heat to low.
  8. Simmer for 15 minutes (if it begins to dry then add some hot water). Place into your container

Gnocchi

  1. Now with the potato, add the butter and mash until smooth.
  2. Stir in the flour, until evenly mixed through.
  3. Beat your egg into a small bowl and then mix into your potato.
  4. Leave to cool for about 10 minutes.
  5. Place a saucepan of fresh water onto boil.
  6. Sprinkle some flour onto the work surface.
  7. Divide your potato mix into two and roll them out into a sausage shape.
  8. Slice the sausage into small pieces (approximately 1cm).
  9. Using a slotted spoon carefully place a few gnocchi into the saucepan of boiling water.
  10. When they float to the surface remove them from the saucepan and leave to the side.
  11. Repeat steps 13 and 14 until all of your gnocchi is cooked.
  12. Place them into your container with the tomato sauce. 

Scones

Ingredients (makes 8)

250g self raising flour

50g margarine

50g caster sugar

50g dried fruit

125ml milk

Milk to glaze

Method

  1. Preheat oven to gas mark 7/210c
  2. Place baking tray in the oven to warm up (this will stop the scones from sticking to the tray)
  3. Sieve the flour into a mixing bowl
  4. Add the margarine and rub together until it resembles bread crumbs
  5. Add the sugar and fruit and mix through
  6. Make a well in the centre of the bowl
  7. Add the ¾ of the milk and mix together until it form a soft dough. You may need to add more milk if it does not form a dough
  8. Light dust the work top with flour and roll out the dough until it is 2cm in thickness
  9. Cut out using the cutter, remember not to twist the cutter as you are cutting
  10. Remove the baking tray from the oven and carefully place your scones onto the baking tray
  11. Glaze the top of your scones
  12. Place in the oven to bake for 10 to 15 minutes until the scones are golden brown on the top
  13. When baked remove from the oven and place on a cooling wire

Spaghetti Carbonara

Ingredients

  • 50g smoked bacon
  • 50g parmesan cheese
  • 2 eggs
  • 2 cloves of garlic
  • 25g unsalted butter
  • Black pepper
  • Salt
  • 175g spaghetti

Method

  1. Put a large saucepan of water on to boil.
  2. Finely chop the bacon
  3. Finely grate the cheese.
  4. Beat the eggs in a medium bowl and season with a little black pepper.
  5. Crush the garlic and add to the bacon
  6. Add 1 tsp salt to the boiling water, add the spaghetti and when the water comes back to the boil, cook at a constant simmer, covered, for 10 minutes or until al dente (just cooked).
  7. Add the butter into pan, as soon as the butter has melted, tip in the bacon and garlic. Leave to cook on a medium heat for about 5 minutes, stirring often, until the bacon is golden and crisp.
  8. Keep the heat under the bacon on low.
  9. When the pasta is ready, drain and put it in the frying pan with the bacon very carefully.
  10. Mix 2/3 of the cheese in with the eggs
  11. Take the pan of spaghetti and pancetta off the heat.
  12. Now quickly pour in the eggs and cheese. Using a fork, lift up the spaghetti so it mixes easily with the egg mixture, which thickens but doesn’t scramble, and everything is coated. (Add water to keep the sauce loose).
  13. Place into your container and sprinkle with the remainder cheese

Spinach & Chickpea Curry

Ingredients

1 small potato

200g tinned tomatoes

50g chickpeas

1 portion frozen spinach

50g rice

½ onion

1 garlic clove

1 x 5ml oil

1 x 5ml spoon curry paste

150ml water

Method

  1. Boil a kettle of water, put 150ml in a saucepan, add rice, bring to the boil. Stir once. Reduce heat to lowest setting, put on lid and simmer for 10-12min. When cooked drain in a sieve over the sink.
  2. Peel and dice potatoes into 1cm cubes. Then par-boil for 5-10 mins

3. Slice onion. Peel and crush garlic

4. Heat oil in pan, fry onion and garlic for 2 min

5. Stir in curry paste, potato and water

6. Add tomatoes and chickpeas, and allow to simmer for 20 min until potato is tender (add a little more water if needed during cooking)

7. Stir in spinach and cook for 2 min

8. Serve curry with rice

Spinach & Potato Fritters

Ingredients

  • 1 medium potato, peeled and cut into 1-inch pieces
  • 20g  plain bread crumbs
  • 1 garlic clove
  • 1/2 teaspoon pepper
  • 1/2 teaspoon salt
  • 1 egg, lightly beaten
  • 1/2 tablespoon olive oil, plus more for frying
  • 50g frozen spinach, thawed and squeezed dry

​​​​​​​Method

  1. Place potatoes in a sauce of water and bring to the boil. Simmer until very soft, 15 to 20 minutes.
  2. Drain well and return to saucepan.
  3.  Stir over medium heat for 1 to 2 minutes to dry out.
  4. Mash with a potato masher.
  5. In a medium bowl, stir together bread crumbs, garlic, pepper and salt.
  6. Whisk in eggs and 1 tbsp of oil.
  7.  Stir egg mixture and spinach into potatoes until thoroughly combined
  8. Place 2 tbsp of oil in a frying pan. Add heaping tablespoons of batter to frying pan.
  9. Flatten the fritters with a fish slice and space them so they don't touch. Cook, flipping once, until golden brown and crisp, 2 to 3 minutes per side. Repeat, adding more oil between batches if needed, until all batter has been used.
  10. Drain on paper towels and serve hot..

Additional Information:

You can support your daughter in Food and Nutrition by providing all the ingredients necessary to carry out practical lessons. You can help her with homework tasks and provide encouragement and support with what she’s studying in school. Actively involve your daughter in cooking at home to encourage confidence and an enjoyment for food.