Recipes

We will be sharing some lovely recipes with you, don’t forget to show us what you make.

21/09/20

Veggie frittata recipe

Veggie frittata

Prep time
10 mins

Cooking time
12 mins

Effort
Medium effort

Serves
4

  • 2 tsp vegetable oil
  • 6 eggs
  • 2 tbsp milk
  • 4 slices bread (wholemeal if possible)

Swappable or optional

  • 2 tomatoes, chopped
  • 1 courgette, coarsely grated
  • 1 pinch ground black pepper (optional)

Swap tip

You can replace these vegetables with other family favourites, like peas, sweetcorn or a little bit of thinly cut pepper, mushrooms or onion! Or try spinach for a seasonal twist.

Nutritional information

Nutritional analysis, per serving (1/4 recipe)

923kJ / 222kcal
14g protein
17.5g carbohydrate, of which 3g sugars
11g fat, of which 3g saturates
2.5g fibre
288mg sodium, equivalent to 0.7g salt

1

Preheat the grill.

2

Heat the vegetable oil in a non-stick frying pan. Add the courgette and tomatoes and cook on the hob for 3-4 minutes, stirring often, until soft. Spread out over the base of the frying pan.

If you use a good non-stick frying pan the frittata will be easy to remove.

3

Beat the eggs and milk together and pour into the frying pan. Cook over a medium-low heat for 4-5 minutes to set the base, then transfer to the grill to set the surface – about 2-3 minutes. Remove from the heat and let the frittata cool for 3-4 minutes.

Take care not to cook over a high heat, or else the base could brown too much before the middle of the frittata is cooked.

4

Toast the slices of bread. Slice the frittata into wedges and serve with the toast.

You could also make the recipe with extra vegetables, such as mushrooms, spring onions and chopped peppers.

 

14/09/2020

Mediterranean potato bake recipe

Mediterranean potato bake

Prep time
10 mins

Cooking time
25 mins

Effort
Super easy

Serves
4

  • 800g salad potatoes, thickly sliced
  • 50g pine nuts, chopped
  • 1 tsp olive oil

Swappable or optional

  • 1 courgette, sliced
  • 1 aubergine, sliced
  • 1 red pepper, deseeded and sliced
  • 1 yellow pepper, deseeded and sliced
  • 1 tbsp red pesto (optional)

Swap tip

Swap in veg like chopped broccoli, a few mushrooms or whatever you have! Remember, you can always swap fresh vegetables for tinned or frozen.

Method

1

Preheat the oven to 200C/180C fan/gas mark 6.

2

Put the potatoeschopped vegetables and pine nuts in a large roasting tin. Drizzle with the oil and toss to coat. Bake for 20 minutes, or until tender.

You can swap the fresh veg for 400g of frozen Mediterranean vegetables to speed up the prep.

3

Add the pesto, if using, and bake for another 5 minutes. Serve immediately.

Nutritional information

Nutritional analysis, per adult portion (¼ recipe)

1,033kJ / 247kcal
3.5g sugars
16.4g fat, of which 1.9g saturates
0.1g salt

 

Week beginning 7/09/2020

Meatballs ‘n’ sauce recipe

Meatballs 'n' sauce

Prep time
15 mins

Cooking time
35 mins

Effort
More difficult

Serves
4

  • 1 medium onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 200g any type of mince (lean if possible)
  • 1 tbsp olive or sunflower oil
  • 1 tin chopped tomatoes (400g)
  • 200g any type of dried pasta, like fusilli

Swappable or optional

  • 200g mushrooms, sliced
  • 1 pepper, any colour, chopped
  • 2 tsp dried mixed herbs
  • 2 tbsp tomato purée (optional)

Swap tip

Don’t worry if you don’t have all of the ingredients: you can swap some for whatever you do have, or leave them out completely. The recipe will still be yummy!

1

Mix some of the chopped onion and garlic with the mince. Shape the mince into small balls about half the size of a golf ball.

Try using turkey mince as a lower-fat alternative to lamb.

2

Heat the oil in a non-stick frying pan and brown the meatballs on all sides. Remove and put on to a plate.

3

Add the remaining onion to the frying pan and cook for 2-3 minutes until soft. Add the remaining garlic and cook for another minute.

4

Add the tomatoestomato puréeherbsmushrooms and peppers to the pan with 150ml water. Bring to the boil, then add the meatballs. Reduce the heat, cover with a lid and simmer for 30 minutes.

5

About 10 minutes before serving, put the pasta on to cook in plenty of boiling water. Serve with the meatballs and tomato sauce.

Serve with wholegrain brown rice as an alternative to pasta, but remember that it takes 25-30 minutes to cook.

Nutritional analysis, per serving (1/4 recipe)

1339kJ / 320kcal
19g protein
46g carbohydrate, of which 9g sugars
8g fat, of which 0.5g saturates
4g fibre
70mg sodium, equivalent to 0.2g salt

 

 

 

 

Week beginning 06/07/20

https://www.nhs.uk/change4life/recipes/jerk-style-chicken-skewers-recipe

jerk chicken

  • 1 clove garlic, crushed
  • Juice of ½ lemon
  • 1 tbsp olive oil
  • 1-2 tsp jerk seasoning, to taste
  • 2 skinless, boneless chicken breasts, cut into 12 large chunks
  • 1 red pepper, cut into 16 chunks
  • 1 onion, quartered and separated to give 16 pieces
  • To serve:
  • 4 sweetcorn cobettes

1

Soak 4 wooden skewers in water for about 30 minutes.

2

Mix the garliclemon juice and olive oil with 1 tsp jerk seasoning (or 2 tsp if you prefer a spicier flavour). Stir in the chicken and set aside while you prepare the vegetables.

3

Thread a piece of pepper onto a skewer, then onion, then chicken, finishing with onion.

Try other vegetables like mushrooms and courgettes – or even fruit like mango or pineapple.

4

Cook on the barbecue for 8-10 minutes, turning frequently. Alternatively, cook under a preheated grill.

5

Meanwhile cook the sweetcorn cobettes in boiling water, or on the barbecue for 6-8 minutes.

Add flatbreads or boiled rice for an easy meal.

https://www.nhs.uk/change4life/recipes/pasta-ratatouille-bake

pasta ratatouille bake

Pasta Ratatouille Bake

  • 200g macaroni
  • 1 tbsp olive oil
  • 2 medium onions, chopped
  • 1 garlic clove, crushed
  • 1 tsp dried oregano (or fresh)
  • 1 tsp dried basil (or fresh)
  • 4 tomatoes, chopped
  • 4 courgettes, sliced
  • 200g green beans (fresh, frozen or canned)
  • 125ml reduced-salt vegetable or chicken stock
  • 25g vegetarian hard cheese, grated
  • 1 pinch ground black pepper

Add a seasonal twist

Asparagus is in season throughout June and works brilliantly in this recipe!

1

Preheat the oven to 180°C/fan oven 160°C/gas mark 4.

2

Cook the macaroni according to pack instructions, then drain. Meanwhile, heat the oil in a large saucepan, then cook the onion and garlic slowly until tender and golden.

3

Stir in the herbstomatoescourgettesbeans and stock. Simmer for 5 minutes.

Make this recipe in summer when tomatoes, courgettes and green beans are at their seasonal best – and cheapest.

4

Combine the pasta and vegetables, and season with black pepper. Transfer to a baking dish and sprinkle the cheese on top. Bake for 30 to 35 minutes.

You could use reduced-fat vegetarian hard cheese instead.

 

humous

https://www.nhs.uk/change4life/recipes/creamy-hummus-dip-with-pitta-bread-and-vegetable-sticks

    • 2 heaped tbsp tinned chickpeas
    • Juice of ½ lemon
    • 1 tbsp low-fat Greek style yoghurt
    • 1 tbsp olive oil
    • ¼ tsp paprika (or to taste)
    • ¼ tsp cumin (or to taste)
    • 1 clove of garlic (peeled)
    • 1 large wholemeal pitta bread, cut into strips
    • 1 small carrot, cut into sticks
    • 1 stick of celery, cut into sticks
  • Complete your lunchbox with:
  • Banana
  • Sugar-free jelly pot
  • Small bottle of water

1

Put the chickpeaslemon juiceyoghurtoilspices and garlic in a bowl.

2

Using a hand blender, mix together until smooth.

Make the hummus the previous evening and store in the fridge. As well as saving time, the flavours will have time to develop.

3

Serve with the pitta bread strips and carrot and celery sticks.

Hummus makes a great after-school snack. If you’re using a shop-bought hummus, choose a reduced-fat version.

 

 

 

https://www.nhs.uk/change4life/recipes/cheats-pizza-calzone

Vegetable Calzone

  • 1 red pepper, deseeded and thinly sliced
  • 1 yellow pepper, deseeded and thinly sliced
  • 150g closed-cup mushrooms, sliced
  • 4 tomatoes, chopped
  • 3 tsp dried Italian mixed herbs
  • 4 soft wholewheat flour tortillas
  • 80g reduced-fat hard cheese, grated
  • 1 pinch ground black pepper
  • 4 handfuls mixed salad leaves
  • 1 carrot, grated
  • 2 celery sticks, chopped

1

Preheat the grill. Arrange the peppers and mushrooms on a baking sheet and grill them for 4-5 minutes, turning once. Add the tomatoes and herbs, then season with black pepper. Keep warm.

Add some torn-up basil leaves to the tomato mixture for extra flavour.

2

Put a tortilla into a dry frying pan and sprinkle a quarter of the cheese over the top. Cook over a medium heat for about 30-40 seconds until melted.

You could use white flour tortillas, though they won’t provide as much fibre as wholewheat ones.

3

Add a quarter of the vegetable mixture to one side of the tortilla, then fold it in half, over the filling. Cook for a few moments, then slide it onto a warm serving plate. Keep warm.

4

Repeat with the remaining tortillas. Serve with the salad leavesgrated carrot and celery.

2 celery sticks, chopped

For a snack, just make 2 and cut them in half to serve 4 people.

 

 

 

https://www.nhs.uk/change4life/recipes/pasta-ratatouille-bake

Vegetable ratatouille

 

  • 200g macaroni
  • 1 tbsp olive oil
  • 2 medium onions, chopped
  • 1 garlic clove, crushed
  • 1 tsp dried oregano (or fresh)
  • 1 tsp dried basil (or fresh)
  • 4 tomatoes, chopped
  • 4 courgettes, sliced
  • 200g green beans (fresh, frozen or canned)
  • 125ml reduced-salt vegetable or chicken stock
  • 25g vegetarian hard cheese, grated
  • 1 pinch ground black pepper

1

Preheat the oven to 180°C/fan oven 160°C/gas mark 4.

2

Cook the macaroni according to pack instructions, then drain. Meanwhile, heat the oil in a large saucepan, then cook the onion and garlic slowly until tender and golden.

3

Stir in the herbstomatoescourgettesbeans and stock. Simmer for 5 minutes.

Make this recipe in summer when tomatoes, courgettes and green beans are at their seasonal best – and cheapest.

4

Combine the pasta and vegetables, and season with black pepper. Transfer to a baking dish and sprinkle the cheese on top. Bake for 30 to 35 minutes.

You could use reduced-fat vegetarian hard cheese instead.

 

https://www.nhs.uk/change4life/recipes/salmon-with-spring-onion-mash

 

 

salmonandspringonionmash

 

  • 1kg potatoes, peeled and cut into chunks
  • 6 spring onions, finely sliced
  • 1 tsp vegetable oil
  • 4 salmon fillets
  • 4 tbsp 1% fat milk
  • 2 tbsp fresh parsley, chopped
  • 250g broccoli, broken into florets
  • 1 pinch ground black pepper

1

Cook the potatoes in boiling water for 20 minutes, until tender, adding the spring onions to the saucepan 5 minutes before the end of cooking time.

2

When the potatoes have been cooking for 10 minutes, start to prepare the salmon. Heat the vegetable oil oil in a non-stick frying pan, brushing it over the surface.

3

Add the salmon, skin side down. Cook over a high heat for 2-3 minutes, without moving the fillets. Turn the salmon over, reduce the heat and cook for a further 3-4 minutes.

Use haddock, coley or cod fillets instead of salmon, or try using trout fillets or stakes.

4

At this point, put the broccoli on to cook in a little boiling water – it will take about 5-6 minutes. Let the salmon rest for a few minutes while making the mash.

5

Drain the potatoes and spring onions and mash thoroughly. Beat in the milk and parsley. Reheat on the hob for 1 minute, beating well. Share the mash between four warmed plates and arrange the salmon fillets on top. Serve with the broccoli.

 

sausage and mash

https://www.nhs.uk/change4life/recipes/old-school-sausage-n-mash

  • 4 (or 300g) carrots, chopped
  • 300g swede or turnip, cut into chunks
  • 700g potatoes, cut into chunks
  • 8 reduced-fat sausages
  • 1 tsp vegetable oil
  • 1 large red onion, thinly sliced
  • 100ml reduced-salt vegetable or chicken stock
  • 200ml cold water
  • 1 tbsp fresh parsley, chopped
  • 1 tsp dried mixed herbs
  • 2 tbsp cornflour blended with 1 tbsp of cold water
  • 1 pinch ground black pepper

1

Cook the carrotsswede or turnip and potatoes in a large saucepan of gently boiling water for about 20 minutes, until tender.

Swap sweet potato or butternut squash for the swede, to make a change.

2

Meanwhile, preheat the grill. Arrange the sausages on the grill rack and start to cook them when the vegetables have been cooking for 10 minutes. Grill them for 10-12 minutes, turning often.

Make the recipe with vegetarian sausages if you prefer.

3

At the same time, start to make the red onion gravy. Heat the vegetable oil oil in a large non-stick frying pan and add the onion, cooking until soft and lightly browned – about 3-4 minutes.

4

Pour in the stock and water, add the herbs, then simmer for 4-5 minutes. Add the blended cornflour and stir until thickened. Keep hot over a low heat.

5

Drain and mash the vegetables, seasoning with black pepper. Serve 2 sausages per person with the red onion gravy.

Try serving accompanied by some extra green vegetables, such as cabbage, kale or broccoli.

 

 

https://www.nhs.uk/change4life/recipes/three-bears-breakfast

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