Recipes

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

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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