A kind of sauce for pasta with lots of spices, particularly chillies, garlic and pepper.

Alla Siciliana

Sicilian style - typically spicy.


Found in drinks like tea, coffee and cola is a mild diuretic, meaning that it makes the body produce more urine. Caffeine is also a stimulant and some people are more sensitive to this than others. Children and young people can also have a more exaggerated response to caffeine, compared to adults, as they are smaller and will be less used to its effects. It is therefore sensible to limit intakes of caffeine containing food and drink and make sure you include other drinks like water to keep hydrated over the day.


The amount of ‘energy’ released from carbohydrate, fat and protein is measured in kilocalories (kcal) or kilojoules (kJ). Kilocalories are often shortened to ‘calories’ to describe the amount of energy a food supplies. Sometimes the term ‘energy’ is used in place of calories.


The undigested parts of plant foods. It helps the body digest food better and because it is bulky, gives a feeling of fullness.


Carbohydrates (starch and sugar) in food are converted to glucose (or simple sugar) during digestion and carried in the blood to the body cells to produce energy.

Iberian ham

A type of ham. Mainly from Spain the best type comes from free range pigs that roam oak forests and only eat acorns. The meat is salted and air cured/dried and has a unique taste and 'melt in the mouth' texture. Meats like ham, bacon and sausages can be high in salt though, so if you are going to eat them just have small amounts.

Lean meat

Meat with a low-fat content and / or visible fat trimmed from the meat.


Fish, meat or vegetables can be placed in a marinade which can contains ingredients like oil, lemon juice, yoghurt  and herbs and spices, in order to tenderise and add flavour.


Milkshakes are also a cold drink made with an electric blender. Milkshakes are usually made with milk, ice cream, and sweet syrups, such as chocolate syrup.


A dark spice similar to the cumin family.


Components of food that provide energy or are needed for growth and maintenance of the body. Nutrients include vitamins, minerals, carbohydrate, fat and protein. Most people can get all the nutrients we need from a healthy, balanced diet but we might need more or less of certain nutrients at different times in our lives.


A way of classifying meat from birds including chicken, duck, and turkey.


A term that includes all beans, peas and lentils for example red and green lentils, kidney beans, chickpeas, split peas, dried peas.

Salmon fillet 

Slice of salmon, trimmed and cleaned of bones.


Lightly fry in a pan with a small amount of oil.


A smoothie is a type of cold drink similar to milkshakes made from a liquid (either milk, fruit juice, or water), crushed ice or ice cubes, and fruit. Sometimes other foods are added, such as yoghurt, honey, maple syrup or oats. Smoothies are blended with an electric blender until the fruit and ice is puréed (made smooth).


Sodium chloride is commonly known as salt. Sodium and chloride both help to keep the level of fluids in the body balanced. Chloride helps the body digest the food because it’s an essential component of the juices in the stomach and intestines. It’s the sodium part that can be a problem for us. Regularly eating too much is linked to high blood pressure (hypertension) which can increase our chances of having a stroke or heart attack.


Cold boiled rice moistened with rice vinegar, usually shaped into bitesize pieces and topped with raw seafood (nigiri-zushi) or formed into a long seaweed-wrapped roll, often around strips of vegetable or raw fish, and sliced into bite-size pieces (maki-zushi).

Tofu (also called bean curd)

An important protein source in East Asian cooking. It's made from cooked soyabeans, is quite bland in flavour and responds well to marinades. Good for stir frying, barbecuing and grilling; it's also high in calcium and vitamin E and low in saturated fats.


All parts of the grain (whether wheat, oats, rye or other grains) are used and nothing taken away.

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