Cocozelle v2

Cocozelle ~ Newsletter
Follow the seasons, eat fresh food, buy local, stay healthy.*
Autumn Menu
Week Commencing 31 st October 2020
Cucurbita pepo Cocozelle fruits.jpg" by Glenn is licensed under CC BY-SA 2.0
Coco’s introduction to the week and any themes.
• Menu for the week
• Recipes
• Ingredients per day
• All Ingredients for the week
• Batch Cooking this Month
• About Cocozelle
• The Season
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Click a Day to find
the recipes for that
day
Lunch Dinner To
Prepare
Saturday
Halloween
Squash and
rosemary roll
Maggoty
dustbin pasta
Batch cook –
Bolognese
sauce
Sunday
Roast chicken
with beetroot
and
horseradish
gratin
Red lentil,
chickpea and
chilli soup
Monday
Cauliflower
soup with
bread rolls
Tacos,
Bolognese sauce
with
guacamole and
cheddar
Make
Cabbage nasi
goreng
Tuesday
Cabbage nasi
goreng
Stir-fry prawns
with red peppers
and spinach
Wednesday
Roast chicken
with beetroot
and
horseradish
gratin
Endive with
ham
Thursday
Cabbage nasi
goreng
Fish pie with
garlic bread
Friday
Fish pie with
garlic bread
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Recipes
Saturday
Ingredients
Lunch: Squash, rosemary and pine nut roll
Preparation time 20 mins, Cooking time 70 mins
• Preheat the oven to 200°C, Gas mark 6.
• Cut the squash/pumpkin into 2cm cubes and place on a large baking
tray, drizzle with 2tbsp olive oil, add seasoning and spread out.
• Roast for 40 mins then stir in the finely chopped rosemary leaves and the
sliced spring onions. Roast for 5 more mins.
• Tip into a bowl and mash into a purée, stir in pine nuts, sun dried
tomatoes and goat’s cheese (or feta).
• Increase the oven to 220°C, Gas mark 7
• Roll out the pastry on a lightly floured surface and divide in two
lengthways, place the squash mix down the middle of each strip.
• Brush one side edge with a lightly beaten egg and roll over to seal.
• Use a sharp serrated knife to cut each roll into 6 pieces.
• Place on a lined baking tray, brush with the rest of the egg, sprinkle with
nigella seeds and bake for 20-25 mins until puffed and golden.
Tip – recipe serves 4 so place half in the freezer for a quick meal
next week
Dinner: Maggoty dustbin pasta
Preparation time 15 mins, Cooking time 20 mins
• Cook the pasta (follow packet instructions), drain, rinse in cold water,
drain again
• Chop the red peppers, heat the vegetable oil in a large pan or wok, add
the peppers, sweetcorn, peas, garlic and mixed spice
• Stir-fry for a few mins. Slice up the ham and add to the pan with the soy
sauce, ¾ of the black bean sauce and the orzo.
• Stir well and cook for 2 mins. Stir in the sesame oil.
• Heat the remaining black bean sauce in a small saucepan.
• Tip pasta mix into a bowl (cauldron or clean dustbin), drizzle with the
sauce
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Sunday
Lunch: Roast chicken with Beetroot and horseradish gratin
Preparation time 20 mins, Cooking time 80 mins (more if
roasting a whole chicken)
Ingredients
Tip: Choose between roasting a large chicken breast per person or
a whole bird depending on the number of portions desired. N.B.
Half of this meal is for a quick and easy Wednesday lunch
• Roast the chicken. If using individual breasts then place in an oven
dish, drizzle with olive oil and the juice of a lemon, roast for 20 mins at
180°C
• Roast a whole chicken, timings will depend on the size of the bird. Stuff
the cavity with quartered lemons and drizzle the skin with olive oil
• For the Gratin
• Preheat the oven to 200°C, Gas mark 6
• Peel the beetroot and potatoes and slice as finely as possible (use a
mandolin or fine bladed food processor)
• Add the cream, milk, garlic and thyme to a saucepan and heat to a
simmer. Remove heat, stir in the horseradish, salt and black pepper to
taste
• Pour a thin layer of cream mixture into an ovenproof dish, layer the
potato and beetroot on top and continue the layers finishing with a
layer of overlapping beetroot. Press the vegetables lightly into the sauce.
• Cover lightly with oil and bake in the oven for 45 minutes, remove the
foil and press the beetroot back into the sauce again. Cook uncovered
for 30 mins until the top is browning at the edges and the beets are
tender
Dinner: Red lentil, chickpea and chilli soup
Preparation time 10 mins, Cooking time 25 mins
• Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for
1 min, or until they start to jump around the pan and release their
aromas.
• Add the oil and onion and cook for5 mins.
• Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for
15 mins until the lentils have softened.
• Whizz the soup with a stick blender or in a food processor until it is a
rough purée, pour back into the pan and add the chickpeas.
• Heat gently, season well and stir in the coriander. Finish with a dollop
of yogurt and coriander leaves.
Tip: Freeze any remains for a quick meal later on
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Monday
Lunch:
Dinner:
Ingredients
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Tuesday
Lunch:
Dinner:
Ingredients
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Wednesday
Lunch: Use the remains of Sunday lunch for an easy meal
Dinner:
Ingredients
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Thursday
Lunch: Use the remains of Tuesday lunch for an easy meal
Dinner:
Ingredients
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Friday
Lunch:
Dinner:
Ingredients
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Ingredients – to serve two persons*
Saturday
Lunch: *makes 4 portions, freeze
two/eat two.
700g Squash/pumpkin,
2 tbsp olive oil,
2 tbsp rosemary leaves,
1 bunch spring onions,
4 tbsp toasted pine nuts,
6 sun-dried tomatoes,
75g goat’s cheese (or used feta),
handful of plain flour,
320g sheet of butter puff pastry (or use
ready rolled),
1 egg,
nigella seeds (sprinkle)
Sunday
Lunch: *makes 4 portions, see
Wednesday lunch
1 chicken breast per person (or a whole
chicken)
500g raw beetroot
500g floury potatoes – e.g. Maris Piper
250ml double cream
250ml milk
2 garlic clove
Bunch of thyme
2 tbsp of grated horseradish or horseradish
cream sauce
salt
Monday
Lunch:
1 Cauliflower
3 Potatoes
Nutmeg
Onion
Bread roll – 1 per person
Tuesday
Lunch: *makes 4 portions, see
Thursday lunch
4tbsp Nut oil
Bunch spring onions
2 garlic cloves
2 carrots
½ Savoy cabbage / bag of calvo nero
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Dinner:
125g Orzo pasta,
2 tbsp vegetable oil,
2 red peppers,
Small tin of sweetcorn (100g),
60g of frozen peas,
1 clove garlic,
1 tsp mixed spice,
100g ham,
1 tsp soy sauce,
70g of black bean sauce,
1 tsp sesame oil
Return to Method
Return to Method
Dinner:
1 tsp cumin seeds
Large pinch chilli flakes
1 tbsp olive oil
1 red onion, chopped
70 g oz red split lentils
500 ml veg stock or water
1/2 can tomatoes, whole or chopped
100 g chickpeas, rinsed and drained
(freeze leftovers)
Small bunch coriander, roughly chopped
(save a few leaves, to serve)
2 tbsp Greek yogurt, to serve
Return to Method
Dinner:
See Batch Cooking for Bolognese sauce
Taco shells
Guacamole
Cheddar
Dinner:
Pack of prawns
Red pepper
Small bag of spinach
Egg noodle nest – 1 per person
1 tbsp Soy sauce
1 tbsp Corn flour
1 tbsp Asian fish sauce
Return to Method

(about 400g)
200g jasmine rice
3 tbsp soy sauce
Sweet chilli sauce and lime wedges to serve
Wednesday
Lunch:
Use up from Sunday Lunch
Red onion
Dinner:
1 endive (chicory) per person
1 slice ham per person
250ml milk
Butter
Flour
Return to Method
Thursday
Lunch:
Use up from Tuesday lunch
Friday
Lunch:
Dinner:
Dinner:
Return to Method
Return to Method
*where the recipe makes more than 2 portions see recipe method for
reusing the extra portions
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Full ingredients list for the week
Ingredient Sat Sun Mon Tue Wed Thu Fri Total
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This month’s batch cooking idea
Make a batch of Bolognese sauce for the freezer: Makes about 3 portions.
Preparation time 30 mins, Cooking time 45 mins
Ingredients
350g minced beef
150g sliced ham
1 tin tomatoes
2 onions 2 carrots
2 garlic cloves 1 beef stock cube
15cl red wine
1 tbsp of tomato purée
3 tbs olive oil 25g butter
1 bouquet garni Black pepper
Sel
Method
• Slice the ham in to squares, peel and slice the onions and carrots, crush the garlic.
• Place the olive oil and butter in a heavy saucepan, soften the onion and carrots with the
ham over a low heat.
• Turn up the heat and add the minced beef, cook for 5 mins.
• Stir in the tomato purée and the wine, allow to simmer for 15 mins.
• Add the tin of tomatoes, the garlic and the herbs. Add the stock cube and 50cl of boiling
water.
• Season with salt and pepper and allow to simmer for a further 20 mins.
Bag up for the freezer allowing 150g per person.
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About Cocozelle
First, I’m not a qualified nutritionist, doctor or personal trainer but I am
passionate about good food. I’ am though concerned about how our food
distribution chains are damaging the environment, that mass produced food
isn’t good for us and that we should get back to learning from nature by
following the seasons. I think there are many things that our grandparents
used to do that we’ve forgotten about.
The season
Autumn:
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