Cut the orange in half and squeeze the juice into the bowl, picking out any pips. ... In a small bowl, use a whisk to co
Tasty Treats Delicious healthy recipes!
Tomato Soup serves
3
1 of your
5 a day
Rich in VITAMIN C
For this you need… 2 small onions 300 ml vegetable stock 2 carrots 60 ml milk 1 tbsp olive oil 1 tsp sugar 1 celery stick Salt and pepper 800g tinned chopped tomatoes What to do… Chop the onions, carrots and celery into small chunks, then fry these in the olive oil until soft. Add the tomatoes, vegetable stock, milk, sugar and a pinch of salt and pepper. Bring to the boil then reduce the heat and simmer, stirring frequently, for about 15 minutes. Remove the pan from the heat and leave the soup to cool. Purée until smooth. Season to taste, then serve the soup in bowls or mugs.
This soup freezes well, so why not make extra portions for another day?
Tuna Pitta Pockets 4 pittas
1 of your
5 a day
Source of
Source of
OMEGA 3
FIBRE
For this you need… 2 eggs 2 tbsp mayonnaise 4 spring onions 1 tbsp mild vinegar (optional) ¼ cucumber Salt and pepper 100 g tinned tuna Iceberg lettuce (drained) 4 wholemeal pittas 100g tinned sweetcorn (drained) What to do… Put the eggs in a saucepan of cold water and bring to the boil. Reduce the heat and simmer for about ten minutes, then drain water and put the eggs to one side. Chop the spring onions finely and cut the cucumber into small pieces. Mix in a bowl with the tuna, sweetcorn, mayonnaise and vinegar (if using), and then season. Peel the eggs and chop into pieces. Slice the lettuce into strips, add both to the bowl and mix everything together well. Warm the pitas in an oven, or toast them. Cut and fill.
You could use chopped chicken breast instead of tuna in the pitta mixture.
Rainbow Fruit Salad serves
4
1 of your
5 a day
Rich in
Source of
VITAMIN C
FIBRE
For this you need… 2 ripe plums 1 ripe nectarine 1 handful blueberries 2 handfuls strawberries
½ pineapple (cored & peeled) 1 orange 1 handful raspberries
What to do… Cut the plums into quarters, the nectarine into eighths and the strawberries in half. Put these into a bowl, add the blueberries and raspberries and mix together. Cut the pineapple into slices, and these slices into bite-sized chunks. Add these to the bowl. Cut the orange in half and squeeze the juice into the bowl, picking out any pips. Toss the fruit together well. Cover the bowl and put it in the fridge for at least an hour. The longer you leave the fruit salad, the more the juices will mix together.
Serve the fruit salad on its own, or with ice cream or natural yoghurt.
Sweet Potato & Carrot Fries serves
4
1
Source of
of your
BETA CAROTENE
5 a day
Source of FIBRE
For this you need… 3 medium carrots 1 large sweet potato 1 tsp sugar
2 tsp finely chopped rosemary 1 tbsp olive oil Salt and pepper
What to do… Peel the carrots, then cut off the tips and ends. First cut them in half crossways, then in half lengthways. Then cut them in half lengthways again – each carrot makes eight sticks. Peel the sweet potato and cut into sticks about the same size as the carrot ones. In a mixing bowl combine the carrot and sweet potato sticks, olive oil, rosemary, sugar and salt and pepper. Mix together well. Line a baking tray with aluminium foil and spoon the sticks onto it, spreading them out on the foil. Bake in a hot oven for about 25 minutes, until they are tender and browned.
These tasty fries make a great side dish for many meals.
Butternut Squash Risotto serves
2-3
1 of your
5 a day
Source of BETA CAROTENE
For this you need… 25 g butter 1 onion 100 g risotto rice 450 ml boiling water
150 g butternut squash 3 ripe tomatoes 50 g cheddar cheese
What to do… Put half the butter in a frying pan, chop the onion and fry this in the butter until soft. Add the rice and mix well. Gradually add the water, stirring frequently to make sure the rice doesn’t stick to the pan. Do this for about eight minutes. Peel and chop the squash into small pieces. Add to the pan, reduce the heat and cover. Cook over a low heat for about 15 minutes, until all the water has been absorbed. Taste the squash to see if it is soft. If not, add more water and continue cooking until it is. Put the tomatoes in a pan of boiling water for a minute. When cool, remove the skins and chop into small pieces. Cook these in the remaining butter. Grate the cheese and add this with the tomatoes to the risotto.
This makes a good first solid for babies – simply purée the risotto a bit.
Fruit and Nut Cookies 20 cookies
Source of FIBRE
For this you need… 150 g rolled oats 100 g plain flour 150 g chopped walnuts ¼ tsp baking powder 15 dried apricots
2 tbsp water 2 tsp vanilla extract 150 g maple syrup 100 ml mild olive oil ½ tsp salt
What to do… Line two baking trays with greaseproof paper. In a large bowl mix together the oats, flour, walnuts, salt and baking powder. Chop the apricots into small pieces and add. In a small bowl, use a whisk to combine the water, vanilla extract, maple syrup and oil. Add this to the oat mixture and mix together thoroughly. Leave to rest for about 20 minutes. Divide the dough into 20 equal-sized, tightly moulded balls. Place these about 2 cm apart on the baking trays, and flatten them slightly with your hand. Bake these in a hot oven for about 15 minutes. When the cookies are lightly browned, take them out of the oven and leave to cool (or they will break). Serve them warm or cold.
These cookies make a great teatime treat with a glass of milk.
Cottage Pie Pots 4 pots
1 of your
5 a day
Source of IRON
For this you need… 450 g sweet potatoes or parsnips 1 garlic clove 1 carrot 25 g butter 150 g lean minced beef 3 tbsp milk 150g tinned chopped tomatoes 1 onion 150 ml water Salt and pepper 150 g cheddar cheese 1 tbsp vegetable oil What to do… Peel the sweet potatoes or parsnips, chop them into small chunks and boil in water until tender. Drain these, then mash with the butter and milk. Season, and put to one side. Chop the onion and fry in the oil until soft. Finely chop the garlic and cut the carrot into small chunks. Add these and the minced beef, and cook over a medium heat for about five minutes, stirring continuously. Add the chopped tomatoes and water to the pan, cover and cook on a low heat for about ten minutes. Divide the beef mixture between the pots and put the mash on top. Grate the cheese over the top, then grill for a few minutes until the top is brown and crisp. Why not freeze a few portions in small containers for another day?
Tasty Tuna Cakes 8 cakes
1 of your
5 a day
For this you need… 600 g sweet potatoes 2 spring onions 300 g tinned tuna (drained)
Source of BETA CAROTENE
Source of OMEGA 3
1 egg 200 g polenta, or breadcrumbs 3 tbsp olive oil Salt and pepper
What to do… Peel the sweet potatoes and chop them into small chunks, then boil in a pan of water for 20 minutes. Drain well and then mash. Finely chop the spring onions and add to the mash with the tuna and egg. Mix together well. Season, then divide the mixture into eight ball-shaped cakes. Slightly flatten these with your palm. Put the polenta (or breadcrumbs) on a plate and cover each tuna cake with it. Make sure you cover the sides of the cakes too. Heat the oil in a frying pan over a medium heat. Pan fry the tuna cakes one by one on each side, turning them carefully, until they are crispy. Leave them to cool for a few minutes before serving.
Before frying, cover the cakes well with the polenta or breadcrumbs.
Frozen Fruit Pops 10 pops
1 of your
5 a day
Rich in
Source of
VITAMIN C
CALCIUM
For this you need… 200 ml strawberry yoghurt 200 ml orange juice 350 ml raspberry juice What to do… Fill the ice lolly moulds about a third full with yoghurt, and insert lolly sticks. Put in the freezer for about an hour, or until the yoghurt is firm. Remove from the freezer, and fill another third of the moulds with orange juice. Put them back in the freezer until this layer is firm (again for about an hour). Take the moulds out of the freezer and fill to the top with raspberry juice. Return them to the freezer and leave overnight. Take the moulds out of the freezer. Run hot water over them to loosen the pops, then serve.
On a sunny day, why not put the pops in a bucket of ice to enjoy outside?
Fruit Smoothies
1 of your
5 a day
Melon Magic - For this you need… ½ watermelon – cut into cubes · Splash of grapefruit juice and orange juice · Dash of lime · Watermelon wedges to garnish What to do… Blend all ingredients until smooth. Pour into a chilled glass over ice. Garnish with a slice of watermelon. Enjoy! Pineapple Surprise - For this you need… 1 pear – peeled, cored and quartered · ¼ medium sized pineapple – peeled, cored and cut into chunks · 8 large mint leaves (and extra to garnish) · Ice cubes What to do… Place ice cubes in the blender and whizz. Add the rest of the ingredients and blend until smooth. Pour into glass and garnish with mint. Enjoy! Mango Lassi - For this you need… 100ml still mineral water · 1 mango halved either side of the stone, flesh scooped and stone removed · 110g natural yoghurt · Pinch of cinnamon · Sliced mango and cinnamon sticks to garnish What to do… Place all ingredients into the blender and blend until smooth. Pour into a glass and garnish with sliced mango and a cinnamon stick. Enjoy!
www.cornerstone.org.uk
