Sustainable Hacks

ORIGINAL

HACK 1 – Berry bowl

Ingredients

40g porridge oats

200mls semi-skimmed dairy milk

2 tsp sugar

Ingredients

40g porridge oats

200mls (calcium-fortified, unsweetened) soya drink

Toppings

80g mixed berries (bought frozen and defrosted)

1 tbsp vanilla soya alternative to yogurt

1 dessert spoon flaked almonds

Original Porridge

Berry Bowl Hack

100g

Per serving

211g

%RI

100g

Per serving
304g

%RI

kJ

555

1,1701

432

1313

16%

Kcal

131

276

14%

102

311

16%

Fat g

3.1

6.6

9%

3.4

10.4

15%

Saturated fats g

1.3

2.7

14%

0.5

1.5

8%

Carbs g

21.9

46.1

18%

12.9

39.1

15%

Sugars g

17.9

20%

3.4

10.4

12%

Fibre g

1.5

3.1

10%

2.3

7.1

24%

Protein g

5.4

11.4

23%

4.4

13.5

27%

Salt g

0.10

0.22

4%

0.07

0.20

3%

Original Porridge

Berry Bowl Hack

Carbon footprint (kg CO₂ equiv. per single serve) reduction

kg CO₂ equiv. values per serving

Ingredient with biggest contribution to reduction in carbon footprint

Down 14%

Classic: 0.303

Berry bowl hack: 0.260

Shift from dairy milk to soya drink

Serves: 4   Prep time: 10mins   Cook time: 15 mins

ORIGINAL

HACK*

Ingredients

500g 10% fat steak mince

40g white breadcrumbs

1 small onion (chopped)

3 Sprigs of Fresh Parsley or 1 tbsp Dried Parsley

1 tbsp dried mixed herbs

1 medium whole egg

1 tbsp Dijon mustard

Good pinch salt and pepper

4 White seeded burger buns

Toppings per person

Lettuce leaves

2-3 slices tomatoes

A slice of onion

Cucumber 2-3 pieces

Grated carrot

Sliced Gherkins

Accompaniments per person

Coleslaw (standard) ~2 large spoonfuls

165g fried chips

Ingredients

200g lean steak mince (3-5% fat)

175g green lentils rinsed and drained

40g brown breadcrumbs (approx. 2 slices)

1 small onion (chopped)

3 Sprigs of Fresh Parsley or 1 tbsp Dried Parsley

1 tbsp dried mixed herbs

1 medium whole egg

1 tbsp Wholegrain mustard

4 Wholegrain Buns

Add additional seasoning to suit personal preferences

Toppings per person

Lettuce leaves

2-3 slices tomatoes

A slice of onion

Cucumber 2-3 pieces

Grated carrot

Sliced Gherkins

Accompaniments per person

80g side salad

165g potato wedges - oven baked with oil

Standard burger method – combine all ingredients and shape into burgers.

Shallow fry the burgers.

1. Preheat grill, griddle device (e.g. George Forman) or BBQ
2. Place onion and parsley in the processor until finely chopped
3. Add the lean mince, drained lentils and herbs and process until combined maintaining texture (i.e. not smooth) 
4. Remove the blended mixture from the processer and add to the breadcrumbs
5. Add in the whole egg and mustard and bind together. 
6. Freestyle or use a skillet press / burger tool to create four individual patties to suit the size of roll
7. Cook under the grill (turning half-way) for approximately 15 minutes.   Ensure the patty is cooked all the way through before serving and juices (including fats) are allowed to drain away.
8. Stack in burger bun as desired (vegetables at the top or bottom) or serve as an open burger with accompaniments.

Original Burger

50/50 Lentil Meat Hack

100g

Per serving

563g

%RI

100g

Per serving

588g

%RI

kJ

714

4,016

48%

454

2,669

32%

Kcal

170

955

48%

107

630

32%

Fat g

7.1

39.8

57%

2

13.9

20%

Saturated fats g

1.6

8.8

44%

0.5

3.1

16%

Carbs g

19.4

109.1

42%

16.8

98.8

38%

Sugars g

2.6

14.6

16%

2.2

13.1

15%

Fibre g

2.2

12.2

41%

2.8

16.4

55%

Protein g

7.8

43.7

87%

5.4

32

64%

Salt g

0.38

2.16

36%

0.3

1.59

27%

Original

Hack

2

2

Carbon footprint (kg CO₂ equiv. per single serve) reduction

kg CO₂ equiv. values per serving

Ingredient with biggest contribution to reduction in carbon footprint

Classic: 5.31

Hack: 2.58

Serves: 4

ORIGINAL

HACK

Ingredients

8 chicken thighs, with skin

3 tbsp ghee

3 onions, chopped

200ml double cream

4 garlic cloves, crushed

1 tbsp minced ginger

2 tsp ground cumin

2 tsp garam masala

2 tsp paprika

2 x 400g can chopped tomatoes

Served with

240g (dried) Basmati white rice

Lassi

2 x fresh Mangoes

800g natural low-fat dairy yogurt

Ingredients

4 chicken thigh fillets, skin removed

1 x 400g canned chickpeas, drained

1 tbsp vegetable (rapeseed) oil

3 onions, chopped

200g Unsweetened soya alternative to yogurt

4 garlic cloves

1 tbsp minced ginger

2 tsp ground cumin

2 tsp garam masala

2 tsp paprika

2 x 400g can chopped tomatoes

Served with

Wholemeal flatbread (instead of rice)

120g wholemeal flour

½ tsp baking powder

Small pinch salt

120g unsweetened soya alternative to yogurt

Seasonal side salad (80g per person)

Lassi

320g season local sourced fruit/berries or frozen varieties.

800g plain soya with almond alternative to yogurt

Curry

1. Fry onions until golden in ghee
2. Add garlic and spices cook for 5 minutes
3. Set this aside in a dish. Use the same pan to gently cook chopped chicken thighs for 7 minutes until cooked through.
4. Combine chopped tomatoes with onion and spice mixture.
5. Stir in double cream
6. Simmer
7. Served with cooked Basmati rice

Lassi

Blend with a handheld or upright blender.

Curry

1. Fry onions until golden in ghee
2. Add garlic and spices cook for 5 minutes
3. Set this aside in a dish. Use the same pan to gently cook chopped chicken thighs for 7 minutes until cooked through.
4. Add the chopped tomatoes, chickpeas and onion, garlic and spice mixture to the chicken
5. Stir in the unsweetened soya alternative to yogurt and mix everything well
6. Simmer until everything is heated through

Flatbreads

1. Add ingredients to a mixing bowl
2. Bring together with hands
3. Dust a clear work surface with flour
4. Knead dough on work surface
5. Set aside to rise 1 hour
6. Roll out dough divide into 4 flatbreads
7. With your hands flatten and make round
8. Place griddle pan on high heat and cook for 2 minutes on each side

Lassi: Blend with a handheld or upright blender.

Original Tikka

50/50 Tikka Hack

100g

Per serving

818g

%RI

100g

Per serving

807g

%RI

kJ

569

4,654

55%

347

2,798

33%

Kcal

136

1,112

56%

82

665

33%

Fat g

7.8

63.9

91%

3

24.8

35%

Saturated fats g

3.8

31.4

157%

0.5

4.4

22%

Carbs g

11.4

92.9

36%

7.5

60.2

23%

Sugars g

5

41.2

46%

3.3

26.5

29%

Fibre g

1.1

9.1

30%

2.3

18.4

61%

Protein g

6

49

98%

6.5

52.5

105%

Salt g

0.09

0.73

12%

0.2

1.25

21%

Hack

Carbon footprint (kg CO₂ equiv. per single serve) reduction

kg CO₂ equiv. values per serving

Ingredient with biggest contribution to reduction in carbon footprint

Classic: 2.50

Chicken and poultry not as significant to the carbon footprint as red meat.

Serves: 4

ORIGINAL

HACK

Ingredients

1 tbsp sunflower oil

1 large onion, chopped

2-3 medium carrots, chopped

500g pack 20% fat lamb mince

2 tbsp tomato purée

large splash Worcestershire sauce

500ml beef stock

900g potato, cut into chunks

Good pinch salt and pepper

85g salted butter

3 tbsp semi-skimmed dairy milk

Ingredients

1 tbsp sunflower oil

1 large onion, chopped

2-3 medium carrots, chopped

250g mycoprotein mince

2 tbsp tomato purée

large splash Worcestershire sauce

300ml reduced salt vegetable or beef stock

1 400g can green lentils, drained

200g potato, cut into chunks

300g butternut squash, cut into chunks

30g PUFA spread

3 tbsp semi-skimmed dairy milk

Served with

320g broccoli, boiled

320g carrots, boiled

1. Heat 1 tbsp sunflower oil in a medium saucepan, then soften 1 chopped onion and 2-3 chopped carrots for a few mins.
2. When soft, turn up the heat, crumble in 500g lamb mince and brown, tipping off any excess fat.
3. Add 2 tbsp tomato purée and a large splash of Worcestershire sauce, then fry for a few mins.
4. Pour over 500ml beef stock, bring to a simmer, then cover and cook for 40 mins, uncovering halfway.
5. Meanwhile, heat the oven to 180C/ fan 160C/ gas 4, then make the mash. Boil the 900g potato, cut into chunks, in salted water for 10-15 mins until tender. Drain, then mash with 85g butter and 3 tbsp milk.
6. Put the mince into an ovenproof dish, top with the mash and ruffle with a fork. The pie can now be chilled and frozen for up to a month.
7. Bake for 20-25 mins until the top is starting to colour and the mince is bubbling through at the edges. (To bake from frozen, cook at 160C/fan 140C/gas 3 for 1 hr-1 hr 20 mins until piping hot in the centre. Flash under the grill to brown, if you like.)
8. Leave to stand for 5 mins before serving.

1. Heat 1 tbsp sunflower oil in a medium saucepan, then soften 1 chopped onion and 2-3 chopped carrots for a few mins.
2. When soft, turn up the heat, crumble in the mycoprotein mince and brown.
3. Add 2 tbsp tomato purée and a large splash of Worcestershire sauce, then fry for a few mins.
4. Pour over 300ml reduced salt stock, bring to a simmer, then cover and cook for 30 mins, uncovering halfway.  Add the drained lentils and stir well, and simmer uncovered for another 10 minutes.
5. Meanwhile, heat the oven to 180C/ fan 160C/ gas 4, then make the mash. Boil the potatoes and butternut squash, for 10-15 mins until tender. Drain, then mash with the PUFA spread and milk.
6. Put the mycoprotein and lentil mixture into an ovenproof dish, top with the mash and ruffle with a fork. The pie can now be chilled and frozen for up to a month.
7. Bake for 20-25 mins until the top is starting to colour and the mince is bubbling through at the edges. (To bake from frozen, cook at 160C/fan 140C/gas 3 for 1 hr-1 hr 20 mins until piping hot in the centre. Flash under the grill to brown, if you like.)
8. Leave to stand for 5 mins before serving.

Original Shepherd’s Pie

Quorn/Vegan Hack

100g

Per serving

528g

%RI

100g

Per serving

536g

%RI

kJ

566

2,989

36%

277

1,483

18%

Kcal

135

716

36%

66

352

18%

Fat g

8.6

45.6

65%

2

10.5

15%

Saturated fats g

4.5

23.7

119%

0.4

2.3

12%

Carbs g

10.1

53.6

21%

8.1

43.2

17%

Sugars g

2

10.6

12%

3.5

18.6

21%

Fibre g

1.4

7.4

25%

3.2

17.1

57%

Protein g

5.2

27.2

54%

3.7

20

40%

Salt g

0.35

1.86

31%

0.1

0.68

11%

Original

Hack

Carbon footprint (kg CO₂ equiv. per single serve) reduction

kg CO₂ equiv. values per serving

Ingredient with biggest contribution to reduction in carbon footprint

Classic: 5.31

Serves: 4

ORIGINAL

HACK

Ingredients

500g 20% lamb mince

1 onion, finely chopped

~30g panko breadcrumbs

2 cloves garlic, crushed

1 tbsp chopped fresh coriander

1 tbsp chopped fresh parsley

2 tsp ground cumin

1½ tbsp ras el hanout

1¼ tsp salt

½ tsp black pepper

Served with

Tzatziki

½ a large cucumber, grated

350g 5% fat Greek-style yogurt

2 tbsp extra virgin olive oil

2 clove garlic, crushed

1 tbsp white vinegar

1 tbsp chopped fresh mint or 1 tsp dried mint

½ tsp salt

White pitta bread x 4

Mixed salad of chopped white cabbage, tomatoes, cucumber & onions. (~50g per person)

Ingredients

2 x 400g canned green lentils, drained

1 onion, finely chopped

2 cloves garlic, crushed

1 medium egg (or 2 tbsp ground flaxseeds with water)

100g oats

1 tbsp chopped fresh coriander

1 tbsp chopped fresh parsley

1 tsp ground cumin

1 tbsp ras el hanout

Zest of 1 lemon

A tiny pinch of salt

A good ground of pepper

Served with

Tzatziki

½ a large cucumber, grated

350g Greek-style soya alternative to yogurt

2 tbsp extra virgin olive oil

2 clove garlic, crushed

1 tbsp white vinegar

1 tbsp chopped fresh mint or 1 tsp dried mint

A small pinch of salt

Wholemeal pitta bread x 4

Mixed salad of chopped white cabbage, tomatoes, cucumber & onions. (~80g per person)

1. In a bowl, add all the Kofta ingredients and mix well with your hands.
2. With damp hands, divide the meat into 8 equal pieces and push and shape the meat onto 8 skewers.
3. To grill: preheat and cook koftas 30cm/10" from heat source for 12 minutes, rotating as needed until lightly browned.

Tzatziki:

1. Not essential, but for best results, place the grated cucumber inside a fine (muslin) cloth and allow to drain in the fridge sitting in a sieve over a bowl for 4 hours or overnight.
2. Mix well the yogurt, oil, crushed garlic cloves, vinegar, dried mint (if using) and salt in a container, seal and refrigerate for 2-4 hours or overnight.
3. Just before serving, combine the cucumber, fresh mint (if using), and the yogurt mixture together.

Serve the kofta with toasted pitta bread, tzatziki, and salad.

1. Put all the kofta ingredients in a food processor and blend until well combined. Try and keep some texture within the mix.
2. Shape the mixture into short koftas and place on a lined dish and chill for at least 20-30 minutes.
3. Heat oven to 200C/180C fan/gas 6.
4. Bake for 20-25mins turning mid-cooking.

Tzatziki: as across.

Serve the kofta with toasted pitta bread, tzatziki, and salad.

Original kofta

Lentil Kofta Hack

100g

Per serving

380g

%RI

100g

Per serving

475g

%RI

kJ

726

2,764

33%

484

2,301

27%

Kcal

173

660

33%

115

547

27%

Fat g

9.6

36.6

52%

3

14

20%

Saturated fats g

4.3

16.4

82%

0.5

2.4

12%

Carbs g

12.8

48.9

19%

15.4

73.4

28%

Sugars g

2.8

10.8

12%

2.3

11.1

12%

Fibre g

1.3

4.8

16%

3.6

17.3

58%

Protein g

9.8

37.2

74%

5.5

26.2

52%

Salt g

0.92

3.52

59%

0.2

1.11

19%

Original

Hack

Carbon footprint (kg CO₂ equiv. per single serve) reduction

kg CO₂ equiv. values per serving

Ingredient with biggest contribution to reduction in carbon footprint

Classic: 4.41