Flower - Healthy Halogen Cookbook: Over 150 Recipes to Help You Eat Well, Feel Good: and Stay That Way

Sarah Flower is a working mother of two and knows how hard it is to balance work, family life and healthy eating. She uses her halogen cooker every day to produce healthy, flavourful recipes that are simple to follow and are loved by everyone, including her kids. She has written a number of books on cooking with a halogen oven including the bestselling The Everyday Halogen Oven Cookbook.

Other books by Sarah Flower

THE HEALTHY LIFESTYLE DIET COOKBOOK

THE EVERYDAY HALOGEN OVEN COOKBOOK

SLOW COOK, FAST FOOD

PERFECT BAKING WITH YOUR HALOGEN OVEN

THE EVERYDAY HALOGEN FAMILY COOKBOOK

EAT WELL SPEND LESS

HALOGEN COOKING FOR TWO

HALOGEN ONE POT COOKING

SARAH FLOWER

Constable & Robinson Ltd

5556 Russell Square

London WC1B 4HP

www.constablerobinson.com

First published in the UK by How To Books,

an imprint of Constable & Robinson Ltd, 2013

Copyright Sarah Flower 2013

The right of Sarah Flower to be identified as the author of this work has been asserted by her in accordance with the Copyright, Designs and Patents Act 1988

All rights reserved. This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out or otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

A copy of the British Library Cataloguing in

Publication Data is available from the British Library

ISBN 978-1-9058-6296-2 (paperback)

ISBN 978-1-4721-1019-0 (ebook)

Printed and bound in the UK

1 3 5 7 9 10 8 6 4 2

Cover design: www.mousematdesign.com ; Cover photograph: Tim Hill www.fabfoodpix.com

The halogen oven has proven to be a very popular gadget in the kitchen.The reasons people buy a halogen seem to vary: students buy it for convenience, caravanners love the fact it can be transported easily, the elderly like not having to bend to put something in the oven and families use it as an extra oven.Whatever the reason, this book will show you how to make the most of your halogen, and cook simple, nutritious meals for a healthier lifestyle.

The recipes in this book have been put together to provide you with a balanced diet, suitable for those following a low-salt or low-fat diet, or those watching their weight. They are also suitable for all the family as they are adaptations of everyday favourites.

One of the reasons we often struggle when trying to live a healthier lifestyle is because of lack of planning.This is especially true when it comes to food. Imagine coming home from work: you are hungry and want to eat something healthy, but what can you grab that is instant and satisfying? Often, this is the time when we go for the nearest chocolate bar, biscuits or packet of crisps.This is when planning ahead really works: if you know you have a busy day ahead, prepare something the night before that you can pop in the oven when you get home. Fill your freezer with homemade, healthy ready meals and for a guilt-free munch, bake some healthy cakes or biscuits, or simply pop some popcorn for a tasty, healthy snack in minutes.

The advantage of following a healthy diet is that it doesnt just benefit your health or waistline it can also be kinder to your pocket. Even though your supermarket may have lots of bogof deals and special offers, the majority of them will be for unhealthy, processed and snack foods.You may think you are getting a good deal but this is nutritionally empty food. On the other hand, eating wholegrain, fresh fruit and vegetables, good-quality meat and fish, along with pulses and beans, is not only good for your health but easier on your pocket.

As well as a whole load of wholesome recipes, this book contains information on how to use your halogen oven I urge you to read this if you are new to this way of cooking as it will help when you want to create your own dishes. I have also included chapters on healthy eating and food swaps.The chapters are split into practical categories, including sections on salads and side dishes, which you may find useful as accompaniments to the main dishes.

I hope you enjoy the book and that it helps you lead a healthier lifestyle without feeling like you are depriving yourself!

Sarah x

Just as in my first halogen book, I want to show any newbie halogen users how to get the most from their machine.

There are many types of halogen oven on the market, but they basically all work in the same way.The two main differences are the size of the bowl and whether the lid is hinged or not. My first machine was from JML, when halogens started to become popular. I wasnt entirely sure what to expect, and over time, it has been used more and more in our kitchen. Speaking from experience, I would opt for the largest bowl as this increases usability. You can also purchase an extender ring a stainless-steel ring approximately 80mm high that sits on the rim of the bowl to provide extra cooking space. Since using the JML, I have progressed to the Flavorwave Turbo Platinum Oven. Out of all the machines I have used, this is one of the best: it has a hinged lid, digital settings, a three-speed fan and a preheat setting. I find unhinged lids can be a bit of a bugbear I had a lid stand for my JML machine, though annoyingly this is an optional extra and is quite flimsy. If you can afford to buy a halogen cooker with a hinged lid, it is definitely a safer option.

A halogen oven consists of a large heat-resistant glass bowl with an electric halogen lid.The lid is heavy as it contains the heating element, fan, timer and temperature settings.The halogen bulb heats up the bowl and the fan moves the air around the bowl to create an even temperature. As it is smaller than a conventional oven, it heats up faster, reducing the need for long preheating and in some cases, reducing the overall cooking time. This makes it a very popular choice for those on a budget, living on their own or, like me, with a busy family. It also serves as a second oven and becomes invaluable at busy times like Christmas.

For safety reasons, the lid is fitted with a handle that has to be locked down for the machine to switch on. This means that when you lift the handle, the power automatically cuts off. If you have a machine with a hinged lid, you have to press the start button and remember to turn the machine off before lifting the lid.

The halogen oven does cook slightly differently to a conventional oven, so it is often a matter of trial and error when first starting out. I find cooking at a slightly lower temperature or cooking for less time usually gives the same results, so if you have a favourite dish you cook in a conventional oven, try it in the halogen bearing this in mind.