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Recipes and Ideas

Ideas for easy, tasty Recipes

Lentil and vegetable soup

Serves: 4

(Quantity can easily be doubled and kept in the fridge or frozen)

Ingredients:

  • 2 medium carrots, peeled and diced
  • 1 medium potato, peeled and diced
  • 1 medium onion, peeled and diced
  • 1 small courgette, peeled and sliced
  • 1 stick of celery, washed and sliced
  • 1 pepper (any colour), washed, deseeded and diced
  • 75g red lentils, rinsed in cold water
  • 1 tin chopped tomatoes
  • 750ml vegetable stock
  • Fresh black pepper
  • Fresh or dried basil (optional)
  • 15ml (1tbsp) olive oil
  • Ground pepper

Method

  1. Heat the olive oil in a large saucepan and add carrots, potato, onion, courgette, celery and pepper and cook for approximately 5 minutes, stirring frequently.
  2. Add the stock to the vegetables, place a lid on the saucepan and bring to the boil over a high heat.
  3. Turn down the heat, add the lentils and stir well.
  4. Add the chopped tomatoes (and basil if using).
  5. Simmer for 40-45 minutes, stirring occasionally.
  6. Season with ground pepper.

Tuna tortilla wraps


Serves: 4
Ingredients:

  • 1 medium carrot, peeled and grated
  • Handful of raisins
  • 10ml (2 tsp) low fat mayonnaise mixed
  • with10ml (2tsp) low fat natural yogurt
  • 1 x 185g can of tuna in brine, drained
  • 4 tortillas
  • 4 lettuce leaves, shredded
  • 1 large tomato, chopped


Method

  1. Mix the carrot, raisins, mayonnaise and yogurt mixture in a bowl.
  2. Flake the tuna with a fork to break up the chunks.
  3. Put the tortilla on a plate and add ΒΌ of the lettuce, tomato, tuna and carrot mixture in the centre.
  4. Fold up the bottom of the tortilla then roll up.

Quick tomato sauce


Serves: 4


(Quantity can easily be doubled and kept in the fridge or frozen)


Ingredients:

  • 1 small onion, peeled and diced
  • 1-2 cloves of garlic, peeled and chopped
  • 1 tin chopped tomatoes
  • 1 tsp tomato puree
  • Small handful fresh basil or 1 tsp dried basil
  • 10ml (2 tsp) olive oil
  • Ground pepper


Method:

  1. Heat the olive oil in a saucepan, add the onion and cook for approximately 5 minutes.
  2. Add the garlic and cook for a further 2 minutes before adding the tomato puree and chopped tomatoes.
  3. Put a lid on the saucepan and simmer for approximately 20 minutes.
  4. Add the ground pepper and fresh or dried basil. This can be left as it or blended to make a pasta or pizza sauce

Fish Pie


Serves: 4


(Quantity can easily be doubled and kept in the fridge or frozen)


Ingredients:

  • 700g potatoes, peeled and diced
  • 4 Haddock fillets
  • 2 eggs
  • 425ml semi-skimmed milk
  • 25g margarine
  • 25g flour
  • 25g mature cheddar cheese
  • Ground pepper


Method:

  1. Pre-heat the oven to 200 c/ Gas Mark 6.
  2. Place the potatoes in a pan with boiling water. Bring back to the boil, lower the heat and simmer for 10-15 minutes until the potatoes are soft. Drain them and mash with a little semi-skimmed milk.
  3. Place the fish in an ovenproof dish.
  4. Place the milk, margarine and flour into a small pan over a medium heat.
  5. Stir continuously with a whisk or wooden spoon until the sauce starts to bubble.
  6. Season with ground pepper.
  7. Pour over the fish.
  8. Top with the mashed potato and sprinkle with the cheese.
  9. Bake in the centre of the oven for 30 minutes.
  10. Serve with green vegetables eg. peas, green beans, broccoli

Lemon and garlic chicken


Serves: 4


Ingredients:

  • 4 skinless chicken fillets,
  • cut into strips
  • 1 tbsp plain flour
  • 1 medium onion, peeled and sliced
  • 1 clove of garlic, peeled and sliced
  • 200g brown rice
  • 1 leek, washed and thinly sliced
  • 1 tbsp coriander or parsley, chopped
  • Ground pepper
  • 1 lemon
  • 10ml (2 tsp) sunflower oil


Method:

  1. Coat the chicken in flour seasoned with ground pepper.
  2. Heat the oil and cook the onion and garlic for approximately 2 minutes over a medium heat.
  3. Cook the rice according to the instructions on the packaging.
  4. Add the leek and herbs to the chicken, and stir well.
  5. Cut 4 slices for the lemon and add to the pan.
  6. Squeeze the juice from the remainder of the lemon into the pan.
  7. Continue to cook over a medium heat, with the lid on, for approximately 15 minutes.
  8. Serve the chicken on a bed of rice,
    with some green vegetables

Fabulously fruity dessert


Serves: 1


Ingredients:

  • 125ml pot natural yogurt
  • 5ml (1 tsp) clear honey
  • 1 banana, sliced
  • 1 tbsp muesli


Method:

  1. In a small bowl, mix the yogurt with the honey.
  2. Place 1/3 of the banana in a bowl and add a spoonful of the yogurt and honey.
  3. Add some muesli.
  4. Repeat to form layers ending with some chopped banana on top.
  5. Variations:
    Try using different fruits, either fresh or tinned in natural juice.
    Try the following combinations: pear and grape, orange and pineapple or mango and peach

Fruit Kebab


Makes 8 -10 Kebabs


Ingredients:

2 or 3 different types of:

  • melon 125g seedless
  • red grapes 125g green
  • seedless grapes 125g
  • strawberries


Method:

  1. Cut the melon in half and scoop out the seeds with a spoon
  2. Cut the melon into wedges, separate from the skin and cut into chunks
  3. Take the grapes off the stalk (chop in to quarters for under 5’s)
  4. If the strawberries are large, cut them in half
  5. Thread alternate pieces if fruit onto skewers until all pieces of fruit are used
  6. Variations:
    Try using different fruits, either fresh or tinned in natural juice.
    Try pineapple cut into chunks or slices of kiwi fruit

Enjoy!!

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