Recipes

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

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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