Preparing vegetables

Submitted by Ashley on Wed, 05/03/2023 - 11:07

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.


Chris: Hi my name's Chris and I'm a seven-year veteran stroke survivor and a chef of 30 years. And I'm here today to give you some hints and tips on chopping and preparation within the kitchen at home to give you the confidence and the belief that you can still do it.

The preparation I'm going to do on some vegetables and an onion, are versatile that you can use them for stews casseroles making soups.

It's this sort of preparation that you use in a lot of your everyday cooking.

I think, even I found after stroke the scariest thing about vegetables and preparation in the kitchen is the volume of our products are round.

So we're gonna, you know, we want flat surfaces to work from.

Now to help in the kitchen and as I said this is about preparation and safety using a knife. I have a chopping board here and underneath I have non-slip matting.

And I put that down because I don't want to chase my chopping board around the kitchen.

Now I know a lot of adaptable equipment is expensive, however this matting can be purchased in a small roll within most pound shops.

And I've got some spare over here. And I buy a roll and I can cut it into manageable sizes that I use at home; in my kitchen, on my dining room table. So it's just an easy piece of equipment and as you can see my chopping board isn't going anywhere.

So what I want to do to start is show you how to chop and dice an onion. Now you do need a very sharp knife because I need to get a flat surface to work from.

So if you've got your knife down in the tip, cut through guillotine that onion, take away your excess leaves.

So for dicing an onion I've now got a safe flat surface to work from and I'm just gonna remove the shoot.

And then once I've done that I'm gonna remove the outside layer of the onion. If you find you're getting a little bit fatigued, if you use a perching stool, you can sit down and peel that onion.

So I've taken away that top layer and I've kept that root in place. Now to dice an onion I want what I term the Cadbury's chocolate orange segments. So I'm going to cut into my onion about two millimetres away from the end of that root and chop down.


Once I've got those segments, I'm ready to dice the onion. I turn my onion through 90 degrees and then I'm gonna tip down and chop through.

And that gives me my diced onion. Now you use diced onion if you're making maybe a curry or a stew. So all I've got left once I've diced my half an onion is that little root end. So there's not a lot of waste.

And that can be discarded and put aside.

So now preparation of a carrot. Now some cooks will say peel your veg. I'm sorry I disagree. I'm one of these cooks, I like fresh vegetables. I wash them and I keep the skins on.

And as you can see it's rolling around so again I want to go to that flat surface. So from the middle of my carrot, I'm gonna go in and I'm going to cut from the middle to the end.

Turn that around and then go in the middle again and cut from middle to end.

And now I've got two pieces of carrot that's got a safe flat surface to work from. The one thing I learned as a cook stroke chef, I learned to cook with skins on.

Most of the goodness in our vegetables is just below the skin line.

Exactly the same, I want to guillotine down to get my cube carrot. Now you'll see I've got a pretty even size of dice and I can put that aside and use that in a dish later on.

Now another product we use a lot of at home or most people do is celery. So you can trim off your celery heart and discard that. And then just wash the celery under cold water.

And I'm going to do exactly the same with my celery as I did with my carrot.


So exactly the same, I'm going to set that aside whilst I prepare a few other bits.

Now peppers again round so they like to roll around so exactly the same. I want a flat surface.

Now I know people a lot of people ask me about removing the pips. Just get your fingers in and pull them out. For those of you that might struggle with that, you can get a spoon.

Put a spoon in and pull it towards you to get rid of the excess. But again I've now got a flat surface to work from and it's safe. I'm not gonna cut these the same size as this.

Because I said that I would make a soup today for these guys. This I just want really, I want these in quarters because I'm going to do a roasted pepper and tomato soup.

So I've got my flat surface.


So I can set those aside.

Even with all the vegetables I've prepared, you'll see I still got a clean work surface that I'm working with. You don't want an overcrowded chopping board because that's when you start getting mixed up with what you're doing.

And any time you want to take a break if you find that fatigue is setting in, just sit yourself down. Slow down and just take a little minute to recover.

The last thing I want to show you preparation-wise is garlic.

Just take your hand and I want to break that down. Now with garlic, place your knife on top of the garlic bulb and just crush. And you'll hear it crack

You will find that the garlic skin, will come off in one piece like so.

So I then want to trim the root end off so I've got a garlic bulb ready for preparation.

The only danger with cooking with fresh garlic is, it's got a lot of natural sugars in. So you have to be careful that you don't put fresh garlic into a dish too early because otherwise those natural sugars will start to catch and burn. And if you've ever cooked at home with garlic, what you don't want to do is burn garlic. Because you end up with a bitter taste.

So I've got my bulb of garlic and then all I want to do is cut what we call little julienne batons. So about so big.

So again that guillotine method of cutting through the garlic. I'm gonna dice that down I'm going to cut through 90 degrees and I'm going to end up with little garlic cubes. There's one bulb prepared.

Now here I've got fresh herbs and again I know a lot of people steer away from fresh herbs because of the chopping process.

And I must admit I am one of those people, that if a recipe starts saying you want parsley, you want coriander, you want fresh basil. I turn to my go-to mixed herbs dried.

And again if I'm using dried herbs, they will be added to a dish earlier because I want them to release their flavours into the oils as they heat up.

Whereas if I'm using fresh herbs I'm going to add them a little bit later and they will still release the flavours into the dish.

Now we don't need to remove the stalks we're just going to as before we're going to guillotine and we're going to chop.

Now the finer you want to go is totally and utterly up to you. You can do a rough chop or you can go finer.

So I've got a nice bit of parsley that I can add to these guys' soup later.

So that is knife skills and preparation in your kitchen in a nutshell.

I've worked with a lot of stroke survivors in the last five years and they've said to me: "I can't get back in the kitchen Chris."

And after watching that it is possible they've changed their attitude to: "I can do that."

So it is possible guys.

Thank you for watching this short version of preparation in the kitchen.

Video URL
Video Summary

In this video, Chris shows you how you how to cut and prepare vegetables with one hand using the guillotine method.

Tomato sauce

Submitted by Ashley on Wed, 05/03/2023 - 09:50

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.


Andrea: Hello my name's Andrea. I'm a qualified nutritionist and chef working at Greenwich Pantry, a food business that teaches cookery skills.

In this video, I'll show you how to make a tomato sauce. It's a sauce you can cook ahead of time and freeze and just heat up when you need it.

You can use it for a simple pasta dish or use it to make something more involved like lasagna.

It's one of those useful things to have in your freezer for when you don't really feel like cooking.

Joining me today is Ashley from the Stroke Association.

Ashley: Hello

Andrea: The preparation for this recipe will probably take between 10 to 15 minutes. We will be cooking this on the hob today for about an hour.

If you're using a slow cooker, the cooking time will be between four to eight hours.

As you can see in front of me I have an onion, garlic, some brown sugar, tomatoes, oil, balsamic vinegar, oregano, chilli flakes and also basil and some tomato puree.

Ashley: And the ingredients will be listed in the video description below.

Andrea: We will be using a saucepan, knives, measuring spoons, a spoon for stirring and the tin opener to open our tin.

Like to get started?

Ashley: Yeah, let's go.

Andrea: Would you like to do the garlic?

Ashley: I can do that.

Andrea: And I'm going to do the onion.

Ashley: And how many cloves of garlic did you want?

Andrea: It all depends how much garlic you like in your food. It's up to you, it's up to everyone's individual taste.

Ashley: We'll start with two and see how we go.

Andrea: Okay. I'm cutting my onion again using the bridge method to stop it from rolling.

Ashley: We had some questions during the planning stages of this project and people were asking us about getting fatigued while chopping. Is there anything you can recommend for that?

Andrea: You could prepare your onion, garlic the day before or a few hours before. And then go and have a rest if standing takes it out of you.

You can do this recipe in stages so if standing for a long time makes you tired, take a rest after you've chopped your onion and your garlic.


Ashley: Now I notice you have left the ends on that onion. Can you tell me a bit about why?

Andrea: It keeps it together.

Ashley: Oh that's a good trick.

Andrea: Okay so it just helps chop the onion up so you not having to handle the onion too much. Because onions tend to make people cry.

Ashley: Very true.

Andrea: So the less you handle it,

Ashley: The less crying.

Andrea: Yes less crying. And that's it

Ashley: Great.

Andrea: Let's get cooking so, I am going to measure my oil first.

Ashley: Okay.

Andrea: So if I could borrow the measuring spoons...

Ashley: And can I ask why you're measuring? I normally just pour straight in.

Andrea: If you have to reduce the amount of oil you're using, if you just pour the oil in, you won't know how much you're using.

And people that have done that in the past have told me they've only used a little bit of oil.

So I said to them get your measuring spoon and scoop it out. See how much you're using and they've been amazed to find out they've used about four or five tablespoons of oil when they thought they've only got a small little amount.

This recipe calls the two tablespoons full of oil but if you feel that you're using too much because you've measured it you can reduce it.

Ashley: Yeah

Andrea: So I'm warming my oil. To find out when it's ready to put your ingredients in and it's sizzling, just take a little bit of your ingredient, just put it in there and wait for it to sizzle. And you know that the oil's ready.

Ashley: Oh that's a good idea.

Andrea: All right, that's starting to sizzle. So what we can now do is add our onions. Put your onions in first because garlic tends to burn if you put in too quickly.

Ashley: Okay.

Andrea: Just put your onions in first. And just cook them off until they become a little bit transparent. Turn this down a bit.

Would you like to add your garlic in, Ashley?

Ashley: Yep.

Andrea: And just cook that off a little bit more. Then you can start adding your other ingredients. So balsamic vinegar, we're going to measure.

And this recipe calls for half a teaspoonful. It's nice to have these measuring spoons because it's got in all the different sizes for you.

And now for the sugar, we're going to measure that as well. Again that's only half a teaspoonful and I'm going to do a level one.

And we're going to put basil in okay you can measure this or you can put it in freely. I'm going to use my hand.

Ashley: Now does it matter how much of this you add?

Andrea: No again it's about taste. It's the salt and the fat and the sugar that you've got to be really careful with.

Ashley: Oh okay.

Andrea: You could use fresh basil but you would need to add it at the end of your cooking because it's a soft herb.

Then I'm gonna add my tomatoes, my tinned tomatoes so that's one tin. Do you notice that I loaded it into the pot?

Ashley: I did.

Andrea: Because if I do it from here it'll splash in my face?

Ashley: I have done that myself before so that's a good tip.

Andrea: Let's turn the cooker back up again. And this recipe also calls for tomato puree, just give it a bit more taste. It's supposed to be a tomato sauce so we want to give it a tomato taste.

Ashley: A bit more of a tomato, yeah. And will that also thicken it a little bit?

Andrea: This will thicken it and because it's just concentrated tomatoes you could put more than two tablespoons, it's up to you.

Ashley: So we don't have to worry about the salt or oil content of that one?

Andrea: No. This tends to be just tomatoes nothing else added to it. But read your labels just to make sure.

Give that a stir.

And to give it that traditional Italian flavour, oregano. Again you can measure it or you could put it in freely, it's all about taste and flavour.

Ashley: Now I notice you've not put any salt in this.

Andrea: No, the reason I haven't put any salt in it is because we've added lots of herbs to give it flavour.

Also salt isn't very good for you if you've had a stroke, so we're trying to reduce the amount of salt that we're using.

Another ingredient I suggest you could use is chilli. Now I would measure this.

Ashley: Just to be sure.

Andrea: Because, as you know, chilli's really hot. Start off with I would only use quarter of a spoon. If you want more, you can always add more.

You can leave it like this or you can blend it and make it smoother, it's up to you.

Ashley: Just about personal preference.

Andrea: It is personal preference and if you want to go further you could put a splash of water in this, as well. Especially if you've got in a slow cooker.

Ashley: It may need a little extra?

Andrea: Exactly. But it's actually but it's quite a thick and tasty sauce. Do you wanna have a look?

Ashley: Yeah. Oh it smells wonderful. It looks good, it smells wonderful.

Andrea: So we can just put the lid back on that and let it simmer.

Ashley: And how long will that cook?

Andrea: Not long, 15-20 minutes and it'd be ready.

Ashley: Fantastic.

Andrea: So Ashley, we've cooked our tomato sauce. We usually have it with pasta or in a lasagna but we're going to have it with gnocchi today.

Ashley: Great.

Andrea: So it's nice and hot.

Ashley: And if you were going to take this out of the freezer or out of the fridge, after you cooked it you could just heat it up and do this for a lunch one day?

Andrea: Exactly it's a really quick easy flavourful and cheap.

Ashley: Ticks all the boxes. That looks wonderful. Should we try it?

Andrea: Let's. That's nice.

Ashley. That's really nice. Oh just a little hint of chilli, that's really good.

Let us know in the comments if you've tried this recipe for yourself or if you have any questions.

Like the video and subscribe to our channel if you'd like to see more content like this.

Thanks for watching.

Just gonna try a little more.

Video URL
Video Summary

In this video, Andrea makes a simple tomato sauce that you can use right away or freeze for later. It's a great option to have in your freezer when you don't feel like cooking but still want a hot meal.

Chris's curry sauce

Submitted by Ashley on Tue, 05/02/2023 - 15:24

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.


Chris: Hello I'm Chris and I'm a seven-year veteran stroke survivor. And I'm here to do a recipe for you today that is a universal curry sauce.

And it's a very simple curry sauce, I'm not going to ask anybody to go out and start buying spice racks, garam masala, all the different spices.

I know the Gurkha regiment would be upset with me to show that I have adapted this recipe to make it easy to make at home for anybody.

So my ingredients for this dish are diced onion, chopped garlic, tin of chopped tomatoes with salt content, a tablespoon of plain flour which is going to be my roux base.

And I use a mild curry paste for my sauce and for consistency purposes, to get the right consistency I use a vegetable stock.

To start I need to prepare my diced onions.


I've halved and peeled my onion and my root is still in place to hold the onion together.

And you'll see I can do this one-handed guillotine method. Cut through and get my dice.

And you'll see I have very limited waste on my onion. And that is prepared and in my bowl ready to go in to be softened. And into this sauce we are going to utilise two cloves of garlic.

Exactly the same, going to cut through just to get some sticks of garlic. Turn that through 90 degrees and then dice. We're not using a garlic paste because of the salt content but with fresh garlic we have to be careful of the sugar content, the natural sugar content within that product.

To get started we're going to turn our stove top on because we want our pan to heat up. And to that we are going to add one tablespoon of cooking oil. Now you can use standard cooking oil, sunflower oil. I'm just finishing off the bottle of olive oil that I had at home.

And that goes in my pan to heat up and I want to get a nice heat through that oil before I add my onions. And the reason for this is if you add onion to cold oil, the onion will start to absorb that oil rather than start to fry and soften.

By getting a nice heat through that, the onion will start to sizzle as soon as it hits the pan. If you want to advance prep your onions, your garlic and then take a break. If you suffer from heavy fatigue like I used to it's an ideal opportunity then just to sit and take a rest.

So I've got one red onion that's been finely diced and that's going to go into my pan.

And you'll see I'm using a wide based saute pan. And I learned very quickly that there's less chance I'm gonna chase a wide base pan around my kitchen on the stove top. It's quite heavy and it tends to sit in place nicely.

Now what I haven't done is, I haven't added the garlic yet. Because I want my onions to start to soften and if I add my garlic too early, because of the natural sugars they will catch and start to burn. And I don't want burnt garlic because it gives me a bitter taste.

So as my onions have softened then I can add my garlic. And to that I will add a half a teaspoon of pepper and that will be my seasoning. And again I don't add any salt to this dish initially.

Because the one thing I am aware of is there is salt, salt content in my low salt stock cube. There is salt content in my curry paste and there is salt content in my tin of tomatoes.

So I know that when I come to the end of the recipe I can check for the right level of seasoning and make a decision then whether I add any more salt and adjust the seasoning as needed.

Now being an easy curry source to make in the catering trade we used to call this a roux-based sauce.

And what that means is we will take a tablespoon of flour and that will help absorb the oil that is in the pan and bring it all together. And what we want that to do is absorb the oil and we will constantly stir just to get that all to come together.

And we want to, what we call, cook the flour out.

So we're letting that, we're stirring that and the flour is going to break down and you'll lose that floury taste that you can get. So once we're comfortable the flour has cooked out, we are going to add a tablespoon of curry paste.

And we're gonna get that to incorporate into our flour, onions and garlic. And as that starts to cook out, you will get that lovely curry aroma.

Now this is just a simple mild curry paste. If you're one of these people that likes a hot curry then you can always get yourself some chilli flakes or some fresh chillies to add.

So I just want that curry paste to bind with my onions my garlic and my roux base.

Our next ingredient is a 400 gram tin of chopped tomatoes and whoever invented the pull can thought of stroke survivors from the word go. And I know they haven't been around that long but it, they're ideal.

So we've added chopped tomatoes and you'll see that it starts to steam quite quickly. And I want to get that to incorporate the flour and the curry paste.

And you'll see very quickly it will start to thicken and that is where your low salt vegetable stock cube comes in. And I've got a 300 mils of water with one stock cube dissolved.

And I can start gradually adding the liquid and I want that to cook out. And as you add the liquid you'll see your sauce mix go quite thin and then very quickly you'll see the roux start to absorb that vegetable stock cube. And it'll start to go thick again. And each time you're cooking out the liquid that you've added to get a nice paste in your pan and then you can add a little bit more, gradually as you go.

You don't want this boiling away like mad but a nice easy simmer as you're adding the liquid.

Now everybody has their own version of the thickness of curry sauce they like, depending on what you are as a curry connoisseur will depend on how much extra liquid you add to your sauce.

Now as I said I use this as a universal curry sauce so that is why I use a vegetable stock cube.

Now I have got a few of my own personal hints and tips on how to save our curry sauce and freeze it down for use at a later date.

Do you ever remember seeing these: an ice cube tray? And I believe that for most households they've become redundant now and I'm going to show you how to make them unredundant.

So what I like to do with any sauce that I make and it might be a curry sauce, it might even be a tomato sauce.

I've cooked my curry sauce and I'm going to put it into my jug and now I'm going to let that cool down slightly. If I've made a large curry sauce like this then I know that I'm not going to use it all in one go.

So what I do is I just pour my cooled down curry sauce into my ice cube tray.

I can put that into my freezer and let those curry cubes set. I will then take the tray out the freezer once they're frozen and I might break it down into six cubes to a portion.

And I will put those into a freezer bag in my freezer. So if I come home and I think 'I don't know what I'm gonna have for dinner.' What I do know is I've got my curry sauce ice cubes in the freezer.

I can pick out a bag, bring them out and reconstitute them into the pan. And next door to those I've got my bag of roasted vegetables and I can bring them out and reconstitute those into my curry sauce.

So I've got a very easy 10 minute meal of a vegetable curry and I can just do a nice quick rice with it and dinner served. It's as simple as that.

So ladies and gentlemen, that is our take on a universal curry sauce.

If you like to like and comment on anything within this or have any questions reference our recipe please put them in the comment box below. Like and share and subscribe to our channel for any other recipes you might like to see.

Thank you very much.

That's Chris over and out.

Video URL
Video Summary

In this video, Chris shows you how to make and freeze a versatile sauce. You can then use this sauce to make curry, soup or (other suggestions from Chris).

Vegetable and lentil soup

Submitted by Ashley on Tue, 05/02/2023 - 14:48

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.


Andrea: Hello my name's Andrea I'm a qualified nutritionist and Chef working for Greenwich Pantry, a food business that teaches cooking skills.

In this video, I show you how to make a Lentil and vegetable soup. Joining me today is Ashley from the Stroke Association.

Ashley: Hello

Andrea: This is a vegan-friendly recipe and it's a great one for freezing to eat later. We also include some tips at the end of how to thicken this if you have any swallowing difficulties.

The prep for this recipe will take around 10 to 15 minutes. It will then cook for around 30 minutes. The ingredients are listed in the video description below but as you can see we have carrots, we have celery, we have leeks, we have red lentils, we have thyme and coriander, we have vegetable stock, garlic, tomato puree.

You'll need a large pan, also various knives, spoons, measuring spoons, a sieve, a blender and of course a chopping board. So let's get chopping.

We'll start with chopping the garlic, the leek, the carrots and the celery.

Ashley: Great. Does it matter how big, how fine, how rough you chop these?

Andrea: No it doesn't actually because as you can see here I've chopped some already, really coarse and really fine. So whatever suits your needs.

Ashley: Fantastic.

Andrea: So I'm just cutting off the ends. These carrots have been washed, as you can see I haven't peeled them. You don't need to peel them.

Ashley: Runaway carrot. So at the minute, I'm using a speciality chopping board that some people who have limited use of one hand may find useful.

So you can see it has some spikes here, be very careful not to cut yourself. You just take the vegetables that you're chopping and press them down very gently onto the spike. And then you can take a knife or there are also specialty knives that you can hold in a slightly more natural position and you can then just chop the vegetables using only one hand.

Andrea: Is it easy to get hold of this equipment?

Ashley: You can find them online in a lot of different places, yeah. You can find them on, I don't want to drop any names, but you can find them online on large retailers.

Andrea: It does look easy to use.

Ashley: It's not bad. You may want to put something non-slip underneath, you can see I've got a big chopping board under here. But they are non-slip mats or even just a folded up towel can make a big difference.


Andrea: As you can see here, I've prepared one of the leeks. It starts off like this. It's got ends on there that are quite dirty and you need to cut it in half to make sure there's no dirt in between each layer. Once you've done that it's easier to chop up as well.

With leeks, they are quite strong. So I know the recipe tells you to use two or three but some people don't like the taste of onions. So be careful with your leeks.

Ashley: So is this recipe quite flexible then? You can change the seasonings, you can change what goes into it.

Andrea: Yes it is and you can keep it seasonal as well. So you could use onions or spring onions instead if you like the taste of onions or leave it out.

Ashley: Now we've had some comments when we were doing the planning stages for this project um from stroke survivors who say they really struggle with fatigue. Can you recommend anything for people when they're dealing with a recipe that has a lot of chopping like this?

Andrea: Well you could cook in stages. So for instance when you're cutting up your carrots they're quite hard so might some people might find this quite tiring, cutting up the carrots. So stop. Take a break then go on to something else. If you have to take a long break put the carrots in some water and put them in the fridge. Same goes for all your ingredients. Put them in the fridge just to keep them fresh.


Andrea: Do you want a hand with those garlics?

Ashley: Yes please.

Andrea: So should we add everything to the pot?

Ashley: Let's g.

Andrea: Carrots. The rest of our garlic. So what we need to do now is add some thyme.

Ashley: And if you don't have fresh thyme can you use dried thyme?

Andrea: Dried thyme's fine. And coriander. So we've got ground coriander but you can use coriander seeds as well. You don't need to measure that so just break that off and put that in the pot.

Ashley: Trusting me.

Andrea: The more you put in the more flavour. So go mad.

Ashley: Okay.

Andrea: Now coriander, it's got a, it's got a really strong taste so I wouldn't just pour it into the pot. I would use measuring spoons for this. About a teaspoonful should be fine.

Ashley: Okay

Andrea: Okay. And then lentils. These lentils come in a packet like this, these are red lentils.

I've washed them, they don't need soaking so...

Ashley: Can you use tinned ones if you can't get or don't like dried ones?

Andrea: You can use tinned ones. They'd be a bit softer but these don't take that long to cook anyway, so we just pop those in as well.

And then you can use some tomato puree.

Ashley: Okay.

Andrea: Just to add more flavour as well. Now tomato puree is just tomatoes there's no salt in this whatsoever.

Ashley: Fantastic.

Andrea: So you can use as much as you want. [Indecipherable]

Okay and then water. For this recipe, we can use a litre and a half. This jug only holds a half litre, so there's not enough water here.

Ashley: Well I can certainly get more water.

Andrea: Please, thank you. And stock cube. Now...

Ashley: Now stock is very high in salt

Andrea: It can be but we're going to be using a low-salt alternative or you can make your own stock at home.

Ashley: Okay.

Andrea: By boiling up bones or boiling vegetables to make your own stock.

Ashley: And we will link to a recipe for an easy-to-make vegetable stock in the video description below.

Andrea: So with this one, it is a low-salt alternative so I would use all of this. If it wasn't low-salt I would only use half.

Ashley: Oh okay.

Andrea: So we just break this up. So that's our ingredients in the pot.

Ashley: And that's it?

Andrea: That's it. Let's put the lid on it and we need to put on the stove to simmer.


So Ashley, the soup's been cooking for about 30 minutes should we have a look and see what's happening?

It's really nice thank you. Just give it a quick stir, yeah, to make sure nothing's sticking to the bottom.

Ashley: Oh it looks great.

Andrea: It looks lovely, doesn't it?

So this looks like it's done so as we said before we're going to blend some of this just to thicken it slightly or if you have swallowing difficulties you could blend the whole thing so it's easier to swallow.

Ashley: Great and we will have some guidance on our website and the video description below from the IDDSI swallowing guidelines. So that's the International Dysphagia Diet Standardisation Initiative. A bit of a mouthful.

Andrea: I'm going to blend about half of this soap.

Ashley: And that's just to thicken the the kind of, the broth of it?

Andrea: Exactly.

See all the lentils have gone to the bottom so let's get a few of those.

I'm going to use the stick blender. It's much easier to use if you've got any weakness due to your stroke.

Plunge the the blender in, make sure it's touching the bottom. Make sure we get all the pieces. I'm just moving it around but lifting it up, make sure you don't have your finger on the button when you do so.

And that's it.

Ashley, as you can see, it's a lot thicker, so I'm going to pour it back into the pan.

Ashley: And if you wanted to to freeze this, you know make a big batch freeze it for later, how long would it be safe to keep in the freezer?

Andrea: About three to four months. But if you did decide to add meat to this, you could only freeze it for about two to three months.

Ashley: Okay.

Andrea: You can freeze it in one big batch but if you're living on your own and you only want small portions, I would suggest that you freeze in smaller batches. Also you need to put the date that you've frozen it so you know how long it's been in the freezer for.

Ashley: Oh that's very organised. I should really do that myself.

Should we get a bowl and try it out?

Andrea: Yes let's.


Ashley: Oh it looks wonderful.

Andrea: It does isn't it? It smells nice as well.

Ashley: It really does.

Andrea: Should we try?

Ashley: Yeah you go first.

Andrea: Thank you.

That's really nice.

Ashley: That is really nice. That's really good.

Please let us know in the comments if you've tried this recipe out for yourself or if you have any questions. And like the video and subscribe to our channel if you'd like to see more content like this.

Thanks for watching.

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Video Summary

This recipe for vegetable and lentil soup is quick and easy to make. It's also great for freezing.

Reducing food waste

Submitted by Ashley on Tue, 05/02/2023 - 09:01

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.


Chris: Hello I'm Chris and I'm a seven-year veteran stroke survivor. I don't know about anybody else but the amount of times we go shopping and we end up buying too much. And at the end of the week, we look in our fridge and we've got a spare pepper that we haven't used. Maybe something like a spare carrot we haven't used and some celery. And maybe that half an onion that we didn't end up using up.

And I'd like to show you a way of utilising this and not throwing this in the bin so we get more production from our food with limited waste.

What I'm gonna do is I'm just gonna prepare some rough chopped vegetables because I want to use up what's left over in our fridge. I am so against any form of waste.

Now you'll see I've just cut the carrot into what we call batons and they're going to go into my bowl ready for me to roast these vegetables.

I've got half an onion that I haven't utilised during my week of cooking. I don't want it to go to waste. I don't want it to go mushy. So I'm gonna cook and roast this up. Because this makes for a good roasted vegetable that I can freeze down and use later in the week or later in the month. Now with my onion all I'm going to do is cut this into wedge shapes. I'm not going to dice it down small and that can go into my bowl.


My pepper, I just want chunks that I can roast down.

And I will utilise some of my leftover celery in exactly the same way but I'm not going to cut this up small. I just want exactly the same size batons roughly as my carrots.

And they're going to go all in there.

And I'm not going to let my garlic go all mushy and to waste. I don't need to chop my garlic up I'm just going to press and I'm just going to let that skin come off.


And I can throw the whole bulb into my vegetables. I just want half a tablespoon of olive oil just to coat them.

I'm going to add half a teaspoon of black pepper and a teaspoon of dried mixed herbs. And that will help bring out the flavours.

Just make sure that the vegetables are nicely coated.

And then that will go on to my small baking tray because I just want to roast this down for 20 to 25 minutes.

And what I've then got is a few vegetables that I can freeze down at the end of the week and use at a later date for different dishes.

You could use your roasted vegetables again to make another soup. You could use them as a side dish as your roasted vegetables with a nice piece of chicken.

But it means you've got no waste left at the end of the week and you've used everything that was in your fridge at no cost to the environment. And you're not going to go and re-buy the same ingredients and throw them away again the next week.

We're just going to cook those down for 20 minutes in the oven at about 190 degrees.

So once I've utilised and cut up my leftover vegetables from the end of the week and I've roasted them for 20 minutes in the oven and I've allowed them to cool down, I then get a small what I call portion bowl. And then I'm going to take some of those vegetables and fill up that bowl to about what I would think would be a portion for a standard adult.

For those that again like me have limited mobility, I like to take a narrow jug, a freezer bag that I have at home and I put that into my jug.

Because I want to individually portion these down and freeze them for use at a later date. So I've got my bag in my jug and I buy the press and seal freezer bags from the pound shop and they fit into my jug. So I can put a portion of vegetables to use at a later date into my bag.

And I can bring that out, seal it down and that can go in my freezer. And I will do that until I've bagged up all my vegetables that I had left over from the previous week.

So that's how you get sustainability and you save a few pennies in the process.

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Video Summary

No one likes to waste food. In this video, Chris shows you how to reduce food waste by making the most of the leftover vegetables in your fridge.

How to make Jollof rice

Submitted by Ashley on Mon, 04/24/2023 - 09:26

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.



Andrea: Hello, my name's Andrea and in this video, I'm going to show you how to make jollof rice. Clement from the Stroke Association will be joining me today.

Clement: Hello everyone, hi Andrea. So jollof rice is one of those recipes with lots of different stories about where it originated. But UNESCO has officially recognized Senegal as the origin of this dish. It's popular in a lot of West African countries. Depending on the country, the recipes and the variations differ. So it's a very popular dish in Ghana, Nigeria and of course Senegal.

Andrea: This is to be a vegan-friendly recipe, although you can make this with prawns chicken beef or other meat. It's a great dish for you when you have a bit of time to cook maybe on a Sunday or when you have people round.

The prep time for this recipe takes between 15 to 20 minutes. It will then cook for just under an hour.

There's quite a few ingredients in this recipe. We'll be using oil, we'll be using rice, of course. We've got two types of rice on the table here today. We've got brown and white. White rice is the traditional rice to use in this recipe.

We've got Scotch Bonnet peppers, also traditional, but if you don't like Scotch Bonnets you can use Chili Pepper instead. We'll also been using tomatoes, we've got tinned here and fresh and pureed tomatoes, we won't be using the fresh tomatoes today. We've got onions, peppers, garlic and ginger. And also stock cubes as well.

We'll also been using some herbs. Today we'll be using thyme.

Clement: And I can see we're using the low salt variety of our stock cubes today.

Andrea: Which important.

Clement: Brilliant. Because I know jollof rice has, lots of people like it with lots of salt, lots of pepper and oil and yes where we can cut that out that would be great.

Andrea: Exactly

Clement: So what equipment do we need to prepare this recipe?

Andrea: Lots of different equipment. We've got a pot, chopping boards, knives, a jug, spoons, measuring spoons, measuring cups for the rice, a bowl and a stick blender.

The reason we're using a stick blender, just in case you have problems holding things in your hands because dexterity and losing that dexterity in your hands.

Clement: And so I've got one of these um special chopping boards which are really useful if you have got limited mobility or just the use of one side one arm.

Andrea: So I'm going to begin with washing the rice. The reason I wash the rice is because rice can be quite starchy. So when you cook it, it sticks together so I'm going to show you what I mean.


As you can see, as you start to wash the rice the water becomes quite milky. So I'm going to wash this rice until the water becomes clear.

If you're a little bit scared that you're going to tip your rice out the bowl, you could actually do this in a sieve. The reason I'm doing it like this because it shows you just how starchy the rice is.

So Clement to start this dish, we have to prepare our vegetables. So we're going to chop our onion, and our peppers, ginger and garlic. It can be roughly chopped, it doesn't have to be nicely chopped.

So if I can ask you to do the onion for me?

Clement: I can do the onion and I'm going to use this chopping board. So I'm simply going to pop this on here on the spikes. I guess if you're not feeling strong enough to push all the way down as long as it's holding it steady you can do it that way. And the knife holding in a natural position going to put the point down there and kind of use a kind of guillotine method on it.

So as I bring the knife down I can chop straight through the onion like so. I can use my less dominant hand to just hold the chopping board down on that side. I'm just going to start using the same methods to chop away here.

And I don't need to chop this very finely, do I?

Andrea: No

Clement: Okay so, I'll do the same on this side. I'll say this is the first time I've used this so I did really well used to.

Andrea: You're doing really well.

Clement: As it's all going in a blender I guess I don't really have to do the kind of cordon bleu type of chopping here. Yes

Andrea: You don't want to chop it too much as well because you may get tired.

Clement: That's true.

Andrea: So this is a really nice recipe because things don't have to be even because they are going to be blended.

Clement: Okay so that's the onions done uh you're going to do the garlic.

Andrea: I am. I've prepared my garlic, I took the skin off I'm going to leave them whole. Because they are going to be blended so I don't need to chop them up.

Clement: Okay

Andrea: So we're just going to put everything into the pink bowl there.

Clement: Put all the onions in there.

Andrea: I'm going to prepare the pepper so you don't have to use a knife too much I'm just going to cut around the stalk, pull the stalk out. Bang the seeds out and tear it apart.

All right?

Clement: So you don't need to use a knife to scrape the seeds out?

Andrea: Not at all. If you ever got problems holding a knife, this is a great one. Okay? If I could get you to chop some of this for me?

Clement: Okay. So you don't need to use the knife to scrap the seeds out.

Andrea: No. If you have got problems holding a knife, this is a great one. Okay. If I could get you to chop some of this for me? I just in fact I'm going to give it all to you.

Clement: All right.

Andrea: The reason being we've got our ginger here. And most people peel ginger with a knife. If your hands are not very strong, use your good hand for the spoon and you can just scrape the skin off. It's much easier and you're not wasting too much ginger by doing this.

Clement: And it feels like you're not going to get cut by a sharp knife?

Andrea: Exactly, much safer.


Right that's beautifully done Clement and I've finished scraping the skin off the ginger, I'm just going to cut it a little bit. Again it doesn't have to be too small because it will be blended.

Clement: Brilliant

Andrea: Okay

Clement: I think we've got almost everything we need we do blending.

Andrea: We do.

Clement: How about the Scotch bonnet would you like me to?

Andrea: Please you're braver than me. I'll let you choose the size you want to use.

Clement: Okay we've got a nice big one here so it's interesting I'm brave we'll go

Andrea: Yeah you are brave

Clement: Large one. With scotch bonnet, make sure you wash your hands after you handle this and if you do have gloves I would advise using gloves. Just taking the stalk off.

Some people put this into the dish whole, I believe.

Andrea: Yeah they do

Clement: Others might want to get rid of the seeds, so I'm just going to roughly chop it. I'll just take some of the seeds out we'll leave some in for that spice. And yes definitely wash your hands so the rough chunks into the bowl.

Andrea: Wonderful. I'll let you wash your hands.


Andrea: We've got the fresh thyme here so I'm just going to break some off. I'm going to put plenty in because it is all about flavour.

Just pop that in now we want our mixture to be wet so I'm going to use the tinned tomatoes in this. So would you like to pop that in, okay please Clement?

Clement: No problem

Andrea: Okay we could put the pureed tomatoes in now if you want? I'm going to measure this or you can be free handed because there's no salt in this so it's up to you um

Clement: Yeah let's measure it.

Andrea: Measure it okay? I'm gonna put two of these in because it's quite concentrated, pureed tomatoes.

We've decided to keep the dish quite traditional so we're not going to use the curry powder today.

Clement: I'm for all that

Andrea: Okay

Clement: Yeah traditional works for me

Andrea: I think so all that's left to do now is to blend our ingredients in our bowl.


Clement: Okay so I'm just going to make sure I've got that right down inside so I don't splash everywhere.

Yep that looks about right consistency seems to be good. Okay, it's all blended.

Andrea: Thank you. So next thing we need to do is start to cook our sauce off.

Clement: Yep.

Andrea: We're going to use some oil. I know traditionally this dish uses a lot of oil but we're going to measure it because we want to keep it as healthy as possible.

We're going to use two tablespoons in this dish. Thank you.

Clement: So do we uh have to heat it up first before?

Andrea: We do yeah. Classic way of to find out if our oil is is hot enough what we could do is get a tiny tiny tiny bit of our sauce and just wait for it to sizzle.

Clement: Okay

Andrea: Okay

Clement: Great tip

Andrea: Because we want our oil to be as hot as possible okay before we put the rest of the contents into the pan.

Yep so I'm not going to pour it from a height because it'll splash in my face.

Clement: And you don't want that with the Scotch bonnet.

Andrea: I'm gonna lower it into the pan. Smell those peppers.

I'm going to turn this up a little bit more and let that cook off just a tiny bit, so the oil gets blended in with the sauce. Clement, is this the dish you cook a lot at home?

Clement: Well um I do eat a lot of it at home, but um yeah I don't consider myself a jollof rice expert that I actually cook it. So it's good to know there's a lot of things in this dish that traditionally will be unhealthy. I hear some people cook this with palm oil, which it's never happened to me.

Andrea: No

Clement: It's good to get this kind of tips on using low stock cubes, because I think another traditional thing that comes in uh jollof rice is the use of some of these seasoning cubes and MSG which is just really not good for you

Andrea: No, because of the salt content. That's why we're going for the alternative a low salt stock cube. Okay so that's all blended together, okay? So we could start putting our rice in. It's bubbling away nicely.

Clement: I guess probably because of the thickness of it, that's probably why you don'ts want to cover it so it doesn't splash all over the place.

Andrea: Exactly, because you don't want this splashing into your eyes because of the peppers. These Scotch Bonnets are starting to get to my eyes.

Clement: Would you like me to?

Andrea: Thank you. All right.

Clement: So what are we going to add to it now?

Andrea: And what we're going to add to it now is some water. Now in the recipe it tells you to use a litre and a quarter. We've soaked this rice in water so it's been soaking and getting soft already. So I'm not going to add too much water. Or else it'll end up looking like rice pudding okay.

And I think that might be enough.

Clement: 300, 400 ml?

Andrea: Yes we can always add a little bit more water, we can't take it out. We can add in.

Clement: And I think this is like one of those kinds of recipes where slow cooking actually allows you to, if it reduces, you get more flavour in the rice anyway.

Andrea: Exactly

Clement: Reduce the water down.

Andrea: I'm gonna add a low salt stock cube. I'm only adding one because remember we've got lots of flavours from all the herbs and spices and the peppers that we've added to this dish. So really we don't need a lot of salt.

Clement: I guess we don't need to stir this once we've got all the ingredients, once you stirred the ingredients, then we can just cover it?

Andrea: Yeah cover it, but make sure that you stir that stock cube in, there's not big chunks left in there.

Clement: Okay yeah, oops found one.

Andrea: And stirring it, it also helps the rice not stick to the bottom of the pan. Yeah okay brilliant.

Clement Wonderful

Andrea: We can just.

Clement: Cover that?

Andrea: Cover it and we just leave it on a simmer?


Clement: So I just want to check it now?

Andrea: Yes, that looks lovely. Just make sure it's not sticking to the bottom. Just move your rice around gently. don't break it up okay?

Clement, shall we have a look and see if it's cooked? Oh yes.

Clement: Okay, smells good.

Andrea: It smells good, it looks good.

It seems to be a little bit sticky, it's not traditionally like this, is it?

Clement: No um you do get some party jollof rice that has this consistency, but generally I think because we used white rice and it was soaked already and the amount of liquid we had in it. If we'd reduced it further it might look a bit more traditional.

Andrea: Yeah

Clement: And if we use brown rice as well, I think with a longer cooking time.

Andrea: Yeah definitely, let's see, okay let's give it a taste.

Clement: Never had ginger before in my jollof rice, so that tastes really good. I think I might actually start giving that a try, how about you?

Andrea: That's a bit spicy for me. Excuse me I'm just gonna get some milk.


Clement: Okay. Well and that's our jollof rice. So let us know in the comments if you have any questions, if you've tried it out yourself. And please like our video and subscribe to our Channel, if you want to see more dishes like this.

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Video Summary

A delicious West African dish that you can change and adapt to suit your tastes. In this video, we make a vegan-friendly version, but you can add chicken or prawns if you want. You can also make it as spicy (or not) as you like.

How to make beef stew in a slow cooker

Submitted by Ashley on Thu, 04/20/2023 - 13:47

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.



Andrea: My name's Andrea I'm a qualified nutritionist and chef working at Greenwich Pantry a food business that teaches cookery skills. In this video I'm showing you how to make a beef stew. This is a great option for a cold day and it's pretty easy to make a big batch for freezing and using later. Joining me today is Ashley from Stroke Association.

Ashley: Hello! Sorry Andrea I wanted to ask, beef is quite a pricey ingredient and obviously not vegetarian friendly, can you recommend any alternatives?

Andrea: Yes I can. We've got mushrooms here you can use mushrooms instead of beef or you could use some kind of lentils. Which is also good in the recipe and it reduces the cost of of the recipe as well. So the preparation time for this recipe is 10 to 15 minutes. If you're using the slow cooker it can take anything from four to eight hours. If you're using the hob it can take about an hour.

Ashley: Okay

Andrea: For this dish we have a bit of vegetables to prepare. So we've got celery we've got carrots we've got onions and of course we're going to be using mushrooms. And we have various seasonings such as Worcester sauce, herbs. We've got bay leaves and parsley. And to give it a little bit more flavour we're going to be using stock cubes. But this one here isn't a low um salt stock cube so we're going to use half of that.

Ashley: Okay

Andrea: And a little bit of tomato puree as well.

Ashley: So the ingredients are listed in the video description below. I wanted to ask Andrea you've got some oil there, does it matter what kind of oil people use?

Andrea: Not really um you could use corn oil, you could use as we've got vegetable oil, you could use sunflower oil.

So the equipment we've got today are chopping boards. As you can see we've got two different coloured chopping boards, here our vegetables chopping board and our red chopping board for meats. We've also got our specialist chopping boards for people that do find it hard to chop.

We've also got our jug, various spoons, a peeler if we are going to peel any of our vegetables and our frying pan. And our slow cooker. Okay Ashley let's get chopping.

Ashley: Great. I'll just move this meat board out of the way.

Andrea: Okay. And I want you to do the onion.

Ashley: Of course. Now I'm going to use this chopping board which is um can be useful for people who have limited mobility in one arm. It will let you, using these spikes, hold the vegetables or whatever you're chopping in place while you're going.

Just do be careful not to hurt yourself on those spikes. You just press it down on there. And at the same time, I've got this knife, which lets you hold in more of a natural position for your wrist. It's just a little bit easier for some people. And then you can just chop like so.

Andrea: Brilliant. I'm going to top and tail these carrots. I haven't peeled them because they've been washed already. They've been washed thoroughly.

Ashley: So you don't need to peel them.

Andrea: Nope. If they're really dirty, yes I would peel them. But I managed to get all the dirt off of them. I'm using a method called the Claw method and the Bridge. So this is the bridge, keeps your fingers away and also it helps if you haven't got a lot of dexterity in your hand. These don't have to be tiny, they can be quite chunky because they are going in the slow cooker.

Ashley: Now we had had a lot of questions from people during the planning stages of this about fatigue, especially while chopping. Is there anything you can recommend?

Andrea: Take a break. Just stop. If you are taking a break while you're chopping your vegetables, just put the vegetables in a bowl with some water and put them in the fridge. That will keep them fresh. If you are actually cooking your meat, make sure you turn the hob off so that you're nice and safe. And just take a break there.

Ashley: Great.

Andrea: Okay.


Ashley: I've heard of another chopping method called the guillotine method. Could you walk me through using that?

Andrea: I can. It's easier if I have my carrots safe it's not rolling around like this for the guillotine method. So I've cut that in half, I keep my fingers away from the knife and I go up and down with the knife. So it's not actually leaving the chopping board, okay?

Ashley: Okay

Andrea: But make sure you don't use a guillotine method if your food's rolling around, because it's not safe.

Ashley: Right

Andrea: Okay. I was going to say, you can see that I'm doing this really slowly. Do it slowly. I've seen people try to copy the chefs off the telly where they're doing it really quickly. Slowly is safer. So Ashley do you want to try and use a guillotine method on this celery?

Ashley: Oh I can.

Andrea: I would start by topping and tailing your celery, because there's and getting rid of the end bits

Ashley: Okay

Andrea: Because they don't look so nice.

Ashley: No. And then I leave the tip on the chopping board and just go straight down.

Andrea: Yep. If you feel that that's moving, what you could do is cut it in half.

Ashley: Oh okay

Andrea: So you're only working with whatever that's

Ashley: Right you feel like you've got a little bit more control then

Andrea: That's right, well done. And to do this method you do need a sharp knife because if your knife is blunt it's going to slip and that's when you're going to end up cutting yourself.


Ashley: Okay, what next?

Andrea: Okay so we're going to start to cook our vegetables. So can I ask you to pass me the measuring spoon?

Ashley: And can I ask why a measuring spoon?

Andrea: We're measuring because it gives us an idea of how much oil we're using. Because you may have had a stroke and you've been told to reduce your salt and your fat. If you just glug it into the frying pan.

Ashley: Which I do do, I won't lie.

Andrea: You don't know how much you're using. By measuring you can control how much oil you're using. Okay. So in this recipe is for two people so I'm going to use about half a tablespoon of oil in this. So we're going to wait for our oil to get warm and one way of testing if it's hot enough, is just get a tiny bit one of your ingredients, just leave it there and wait for it to sizzle. And it's nice to have the oil hot because it seals all the flavours into the ingredients that you're using.

Right Ashley, it's starting to sizzle now so I'm going to add the rest of my ingredients. I'm going to start off by adding celery that I've previously cut and the celery that you lovingly cut a minute ago. And the onion thank you.


And just move these around until the onion starts to get a little bit transparent. Okay, now we can add the carrot. The recipe we've got here doesn't actually have any garlic in it but if you do like the taste of garlic, you can add garlic.

Ashley: Okay

Andrea: Nothing's stopping you.

Ashley: I do like a bit of garlic in food.

Andrea: So when we want to get these to soften a little bit they don't have to be really soft because as I said they're going into the slow cooker and that will do the work. We're going to make these a little bit more interesting by putting a little bit of Worcester sauce in. Now Worcester sauce is really salty so I'm only going to add one teaspoon full in. Make sure I've got a teaspoon full, that's not a teaspoon. Be careful it doesn't come out too quickly.

Ashley: And that's enough to get the flavour in?

Andrea: That's enough, yes.

Ashley: It smells really good already.

Andrea: It does, doesn't it? And let's add one of our bay leaves in as well. Again you can add one, two, it's up to you. It's about giving your food flavour and that's what we're going to use to give the food flavour is our herbs and our spices.

Now I'm putting it into the bowl because the pan's quite heavy. And if you have got limited mobility or you haven't got a lot of strength, this will be the easiest way to do it. Ashley can you pop that into the slow cooker for me, please?

Ashley: Yeah, of course.

Andrea: So I'm going to start preparing the mushrooms.

Ashley: Okay

Andrea: Cutting those up. These mushrooms have been cleaned. Some people like to wash them, some people just like to wipe the dirt off of them.

Ashley: But the important thing is that you clean them.

Andrea: Yes. Again it's about using a knife safely, keeping your fingers away from the knife while chopping. So I'm using lean meat here, just like the vegetables I'm going to test my oil to see if it's hot. So I'm going to just take a little bit of the meat.

Ashley: Oh yeah

Andrea: Yeah it's nice and hot. Resting. Again if you have got weak hands just leave the bowl on the counter. Just move the meat around so it doesn't burn. And we want to get nice and brown. We can add our mushrooms in as well.

Ashley: Okay. Right now?

Andrea: Yep, great. So you can see the meat starting to go brown?

Ashley: Yeah

Andrea: So we're going to add two tablespoons for the puree.

Ashley: There's one. And there's two.

Andrea: Brilliant thank you. You can see the colour of that?

Ashley: Yeah

Andrea: It smells quite nice as well, doesn't it?

Ashley: Really does, I'm getting very hungry now.

Andrea: Good. That's it, all done. So do you want to pop that into the slow cooker as well? And all you need to do is pour that water in.

Ashley: Okay

Andrea: And as I mentioned before, these stock cubes we're using are not low salt. So we're only going to use half of one of these.

Ashley: But if you were using a low salt, you could use a whole one?

Andrea: You could do. So we're going to put a bit of thyme in that.

Ashley: Okay

Andrea: That's fresh thyme so put plenty in.

Ashley: Okay

Andrea: Just break it up with your fingers.

Ashley: That much?

Andrea: A bit more. Don't be scared. And just pop the lid on.

Ashley: Okay that's all in, now what?

Andrea: With this model you just plug it in.

Ashley: Okay.

Andrea: Don't touch the switch because if you touch the switch it goes on to cook and it's going to cook quicker so you just want it on warm so it cooks slower.

Ashley: So on this model, the cook is the rice cooker.

Andrea: That's right.

Ashley: Great. Okay so it's been about four hours should we take a look?

Andrea: Yes let's.

Ashley: Oh that smells really good.

Andrea: It does, it looks good as well.

Ashley: I thought we might plate this up with some of the roast potatoes we made before?

Andrea: Yeah that's a good idea.

Ashley: If you want to check out that video, we'll include it in the description below.

Andrea: That looks nice.

Ashley: It does. Do you want to add the parsley?

Andrea: Good idea.

Ashley: So do you have to add parsley?

Andrea: You don't have to add parsley but it looks good and it gives it more flavour as well. And this as I keep saying it's all about flavour. I know sometimes you don't like a lot of herbs.

Ashley: I'll give it a try.

Oh that's wonderful.

Andrea: That's really nice.

Ashley: Now I notice you've got another slow cooker here?

Andrea: Yes there's lots of different slow cookers on the market. This one here is quite simple. With this model there's only a few settings. If you want it to cook for eight hours you set it on low. If you want it to cook for four hours you set it on high. If you want it to stop cooking you then put it on warm. And it's as simple as that.

Ashley: So that's our beef stew. Please let us know in the comments if you've tried it out for yourself and how many herbs you like to put in it. Like the video and subscribe to our Channel if you'd like to see more content like this. Thanks for watching.

Video URL
Video Summary

In this video, Andrea makes a beef stew in a slow cooker. You can also make this recipe on the hob if you prefer.

How to make Roast Potatoes in an Air Fryer

Submitted by Ashley on Wed, 04/05/2023 - 08:36

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.


Andrea: Hello my name's Andrea I'm a qualified nutritionist and chef working at Greenwich Pantry, a food business that teaches cookery skills. 

In this video, we'll be making roast potatoes. We're going to look at how to make them in an air fryer but you can make them in the oven instead.

Joining me today is Ashley from the Stroke Association 

Ashley: Hello! I have to say I've been really looking forward to this recipe I love roast potatoes.

Andrea: You and everyone else, I think. And by doing them in an air fryer we can really reduce the amount of oils that we use when cooking them.

Ashley: Okay great. I should add here that we're not being sponsored or promoted by any particular air fryer brand or even air fryers in general. But they are becoming really popular so we wanted to include a recipe. 

Andrea: The prep for this recipe will take between 10 to 15 minutes. If you're cooking in an air fryer the cooking time will be around 20 minutes but in the oven it'd be closer to 45 minutes to an hour.

Ingredients we'll be using today will of course be potatoes. We'll be using some oil, black pepper, paprika, garlic--this one's in the tube it's been prepared for us--and herbs. We'll be using oregano today but you can use whatever herbs you like thyme, sage, rosemary whatever you like.

Ashley: Okay and we will list those ingredients in the video description below.

Andrea: So for this recipe, you will need a large bowl which we've got over here. You also need something to stir with, measuring spoons, chopping boards and of course your air fryer. 

So should we get chopping?

Ashley: Yeah.

Andrea: Okay. So you will be using your special chopping board?

Ashley: I am.

Andrea: To show people how to use one of them.

Ashley: Yeah so these are, these can be really useful if you have limited mobility in one hand. Because what you can do, is you just take your ingredient and you press it onto the spikes here. Do be careful not to hurt yourself with the spikes.

We just press that straight on and then we can use our knife to start chopping. This knife lets you hold your wrist in a slightly more natural position which some people may find a bit more, a bit easier. 

And then all we have to do is chop down.

Andrea: We're keeping all the nutrients and potatoes by leaving the skins on them, just make sure you wash them thoroughly. 

When we're chopping the potatoes we're going to try it and have them more or less the same size and not too small.

Ashley: I think I've gone too small with these.

Andrea: Not too big for today. I'm going to be using the bridge method. Again because it stabilises your ingredients, in this case, your potato. When you're cutting into it so it keeps my fingers away from the knife as well, So I'm going to make them about this size okay?

Ashley: Okay

Andrea:: We won't get it exactly the same but we try.


Andrea: How are you doing?

Ashley: Doing okay. I find the potatoes are a little hard to lift off of this, so you may want to stabilise it with something heavy or this may be one where you don't want to use your speciality chopping board. It's entirely up to you.

Andrea:  Okay with this potato it's really large so the bridge method may be hard for me to use because my hands are not big enough. So I'm going to hold it using what we call the claw method. That also stabilizes the potato as well and then move my fingers back a bit.

Okay so that's all chopped, so what we can do is just put them in our bowl.

Ashley: Okay. And I'll just take that away.

Andrea: Okay. We're going to start with our oil, we're measuring the oil.

Ashley: I'll be honest I normally when I make your roast potatoes, I just pour oil straight in. 

Andrea: Okay you may have been advised by your doctor to reduce your oil. How do you know how to reduce it if you don't know how much you're using?

So measuring it will give you an idea of how much you're using. Now because we're cooking them in the air fryer we don't need that much oil. So I'm just using a tablespoon. That may be too much for some people yeah but we can use a tablespoon today.

Ashley: And what kind of oil are we using?

Andrea: We're using an unsaturated oil today and this is a rapeseed oil. We could use sunflower oil or corn oil.

The reason we're using this is because we've been advised it doesn't raise our bad cholesterol levels. Some people also like to use olive oil but the only thing with olive oil is that it's really expensive. So it's better to go with one of these oils because they're cheaper.

Ashley: Okay great.

Andrea: With these you don't really need to measure because they're not going to affect your cholesterol or have any adverse effects on your health. It's about adding flavour to your food.

So the black pepper because it's like this it's not a shaker I will use a spoon. You can use as much as you want, so if you want it really hot put in plenty. If you don't, only put in a, a little bit. 

So today I'm not sure what people's preferences are I'm only going to put a little bit in okay.

Ashley: Now I notice you don't have any salt on there?

Andrea: No we don't, because salts can cause problems especially if you have had a stroke you've probably been advised not to use salt. That's why we're using more herbs and spices. To give you the flavour...

Ashley: without needing the salt.

Andrea: Exactly.

Ashley: Makes sense.

Andrea: And that's why you you know you can use them freely as well. With salt? No.

Ashley: Yeah 

Andrea: So paprika again I'm going to take the lid off. Putting much or as little as you want. And then we've got our oregano, quite a big jar so I'm going to put my fingers in.

And garlic. Again this is about taste if you like it garlicy, you can put in lots. If you don't put in a little.

Ashley: Okay. I did notice when I was looking at that earlier there is a tiny bit of salt in it. Is this something you could make yourself?

Andrea: You could um you could get your garlic and put in a blender. You need to put some oil in there for it to go liquid like this. But you could put in a blender and make up a batch and keep it in the fridge and go to it whenever you want. There's also oil in this as well so I will measure this.

See the oil coming out of that?

Ashley: Yeah.

Andrea: Now it's up to you can either use a spoon or you can just put your hands in that and mix it up. Do you want me to do that?

Ashley: Why don't you go ahead?

Andrea: Okay. 

Ashley: So now presumably if you are struggling with your mobility using your hands with maybe something to stabilize the bowl might be a little easier.

Andrea: Exactly it would. Also if you are having problems with your hands and holding a spoon, sticking your hands in the bowl is probably easier. And maybe having a bowl that's slightly bigger if your hands are bigger would make it easier as well.

So make sure that all the potatoes are well coated with the oil and your spice mix okay. Okay, well covered. Okay I'm just gonna wash my hands.

This air fryer is really easy to use. If you'd just like to pull the drawer out?

Ashley: Okay 

Andrea: This one is quite small, it's enough for one or two people. And you just pour your potatoes in there. You could put a liner in that to help keep it clean so you don't have to wash it all the time and just throw the liner away. 

Pour them in.

Put the drawer back in.

So this air fryer is really easy to use. On top here we've got something like the oven settings it goes up to 200 degrees and then we've got a timer on the side here, it goes up to 30 minutes. 

The dials are really easy to use so if you've got any problems with dexterity or strength in your hands. Hardly you have to use hardly in your strength for that. Also with this one it's easy just to pull the shelf out check on your ingredients that you're cooking and easy to turn them around with a spoon, okay?

Ashley: Okay

Andrea; So would you like and try to use that?

Ashley: Yeah 

Andrea: It's already on 200 or so I would leave that and then just turn it to about 20 minutes.

Ashley: 20 minutes?

Andrea: Yeah and we can check it in 20 minutes time okay yeah and that's it and that's it.

Ashley: Oh wow 


Andrea: Let's check our potatoes, Ashley

Ashley: Okay.

Andrea: Look at those, those look really nice. 

Ashley: Oh those look great.

Andrea: Just test them, knife method and they're cooked. 

Ashley: Great, they smell wonderful.

Andrea: They do didn't they? See they're all Cooked so that was 20 minutes.

Ashley: That's so fast. 

Andrea: So again I'm going to use the spoon to dish them out on the plate. Just in case you haven't got the strength to pick a container up.

If you want them a little bit browner you can leave them in a little bit longer.

There we are. Would you like a taste?

Ashley: I would love a taste. Here you go.

Andrea: Thank you. That was really hot.

Ashley: It is. But it's really nice. 

Andrea: So potatoes in less than 20 minutes, actually. 

Ashley: It's kind of incredible actually. Excuse me.

Please do let us know in the comments if you've tried this recipe out for yourself or if you have any questions.

Please like the video and subscribe to our channel if you'd like to see more content like this. Thanks for watching.

Andrea: Thank you

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Video Summary

Roast potatoes in 20 minutes? In this video, Andrea shows us how to make roast potatoes in an air fryer using only a tablespoon and a half of oil, and NO salt.

How to make an Apple and Pear Crumble

Submitted by Ashley on Wed, 04/05/2023 - 08:33

If you'd like to see the ingredients or download a highly accessible version of this recipe, you can do that here.


Chris: Hello people I am Chris and I am a seven year stroke survivor. And I'm here with Alex from the Stroke Association.

Alex: Hi

Chris: And the crew to go through a recipe today for you. One that's been asked for and I've adapted for stroke survivors. I hope you enjoy what I cook for you today.

Now we're going to do a Pear, Apple and Sultana crumble and you'll see as I go maybe the differences to what sort of crumble you would make previously.

I am a skin-on-fruit man. One of the things while I was adapting recipes I asked other stroke survivors: do you peel an apple when you eat it at home or do you just wash it?

And 99% of people said never peel my fruit unless it's an orange. So I thought you know what I'll make my crumble with unpeeled fruit. And it helps hold that fruit together in the cooking process.

I don't like to pre-cook my fruit before I make my crumble. Many recipes have you chopping your fruit up, putting it into a pan with a little bit of sugar water just to part cook it down. And I've gone away from that and I take the sugar out completely and instead I use honey.

Now I'm going to make it in my go-to hot pot dish which is probably the best investment I ever made.

Now this is a six to eight portion crumble. It's a six portion if you're gutsy, it's a four portion if you're a real gutsy person.

So pears, apples, sultanas, honey and water to make the fruit mix. However, when we make a crumble we like to make the topping first.

This is non-slip matting which I can put onto my chopping board and I also have one under my chopping board to stop that moving around. And I've got pre-weighed 125 grams of plain flour in my bowl and as you can see my bowl is not going to slip while I'm mixing.

So for my crumble mix I've got 125 grams of flour and 100 grams of butter unsalted butter. Health wise try and use an olive oil based butter stroke spread. And I I kept this in the fridge because I don't want it to start getting too soft before it goes in the flour. I want to be able to crumble it.


Just get your butter, cut through and just cube it down.

Alex: And then you would just crumble it in I suppose with your fingers

Chris: And then you would crumble it into the flour with your fingers.

So I'm just going to use the tips of my fingers. And the warmth from your fingers will be enough to turn that into a light breadcrumb texture.

The warmth of your fingers will just help that crumble nicely until you get a rough breadcrumb type texture. Try to avoid having any large lumps left when you've done your crumbling.

Now a cook's technique for seeing if you got rid of all those large butter lumps. Just tap your bowl and look and see if any large lumps come to the top. And if they do just crumble them back down.

Alex: That's a good little tip that.

Chris: So once we've got our crumble topping, we have another ingredient that we all know goes into a crumble mix and that's 50 grams of Demerara sugar.

So we just want that to be added and mixed lightly into our mixture. Demerara is the best sugar to use. I have made it using muscovado but it gives it a lot darker texture. So Demerara is my go-to sugar.

Some people will look at a recipe and they'll find porridge oats are added. Chris likes to add a tablespoon of chopped nuts, in this case walnuts. You can use almonds or pistachios but I am Mr Walnuts. So I just wanna lightly chop those walnut pieces. You don't have to add this ingredient. For me, it adds texture and a bit of crunch, which is what I like in my food.

So I've lightly chopped my one tablespoon of walnuts and that is also going to go into my crumble topping.

Now I've got that all crumbled and as you can see I've got my breadcrumb mix for my topping. So Alex could you put that in the fridge for me?

Alex: Absolutely.

Chris: Thank you.

If you are, like me, a sufferer from fatigue and tiredness. You put your bowl in the fridge you can take a break because it doesn't matter how long that sits in there. It can sit in there for half an hour, an hour, whatever time you want to take a break before you go on to the next stage of making the crumble.


Now I want to show you my fruit filling.

My honey, one tablespoon of honey into my bowl please use the runny honey.

For my solution for my fruit I'm going to add four ounces of water. And into that I've pre-weighed 50 grams of sultanas and they can go in and just give that a little stir.

Another ingredient for this mix is ground cinnamon. I just want to add a teaspoon of ground cinnamon to my mix, no more because I don't want the cinnamon totally overpower the flavour. So I'm adding a teaspoon, a level teaspoon of cinnamon to my liquid mix. No more.

And then just quickly go back and give that another mix.

And then I can set the bowl aside so that I can prepare my fruits. So to this mix I'm gonna prepare and chop two apples.

Flat surface safety, so I've got my flat surface and I want my apple to be quartered. And you'll see I'm using Gala apples rather than cooking apples. I just want to take the core of the apple away.

Some of you may have an apple corer at home.

Alex: Chris, is it difficult to get the core out of the apple just like you're doing now?

Chris: It is something that takes practice and because you're pulling the pairing knife towards you you've got to be very very careful and slow. Which is why if you've got an apple corer, maybe sit the apple on the work surface and pre-core it before you quarter it.

I would like to get even sizes. Once you've got your apple prepared, just add it to your your solution. And your honey solution will help stop the fruit discolouring.


So my apples and sultanas are in there now I need to just prepare my pears.

So that's my fruit mix ready to rock and roll. So I'm just going to give that another little stir. And I will repeat I've got my skins on and that will help hold the fruit together as it cooks and I won't end up with a pure puree in the bottom of my crumble.

And as well as getting part of your five a day from your fruit, you're getting a nice bit of roughage from the skins.

For an eight portion crumble I'm gonna use it's a roughly two inch high hot pot dish to that I'm gonna add my fruit mix.

Now please don't press it down so as it's too compact. Just use your spoon and move it to get an even layer.

At this stage you would want to preheat your oven, because you don't want your crumble going into a cold oven because you don't want to melt the butter and it all congeal on top so you need a preheated oven.


I'm going to ask Alex to get the crumble mix from the fridge so we can top off our fruit mix ready for the oven.

Thank you Alex so so we just want an even layer and we're just gonna pull to the side with our fingers.

And that's ready to rock and roll and go into our oven.

Now your crumble can be served with custard, cream. If you're a member of my family custard and cream!

My healthy option which I found that I really enjoy is I like my crumble served with natural yoghurt. And it's delicious.

Check your crumble at 35 minutes and look for the colouration on top.

And as I pull it out you will see the juices bubbling around the side so I've checked and I've got a perfect crumble ready to rock and roll.

Cut down the middle, exactly the same middle lengthwise. And that gives me my eight portion crumble.

Spatula is going to go under the fruit and lift out a single portion and you will see how well that fruit is held together and into my bowl. Alex is going to do an official taste test for me and if she tells me it's horrible I'm gonna cry.

Alex: Not gonna happen.

Chris: So nice bit of custard, be generous. And for you Alex.

Alex: Lovely.


Chris: Come on Alex, have a taste of this, see what you think.

Alex: Gladly.

Chris: Is that a winner?

Alex: That's really good.

Chris: So that is our pear, apple and sultana crumble recipe complete.

Please like and comment on the video and subscribe to our channel. If there are any other items you'd like to see, please just mention it in the comments bar.

Thank you very much for watching.

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Video Summary

The humble crumble is a staple in many homes across Britain, Chris shows us how to make a tasty and low-sugar apple, pear and sultana crumble that is sure to be a crowd pleaser.