Tag: Family Friendly

One Pan Chipotle Chicken Rice

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It’s back to school time, so you’re looking for a super simple recipe which doesn’t take any time, but delivers on flavour and nutrition. Here’s my one-pan chipotle chicken rice dish, with minimal fuss and washing up leaving you with more time to do your other tasks. We’re using onion, peppers and tomatoes for fibre and micronutrients, wholegrain rice for energy, beans and chicken for protein, extra virgin olive oil and avocado for healthy fats, plenty of herbs, spices and lime for flavour, and something to make the food fun which could be tortilla chips or grated cheese, but for me it’s soured cream, because nutrition is about inclusion, rather than exclusion. And, bonus fact about this dish, all this gives you a total of 9 plant points towards your weekly target of 30 which helps to feed the diversity of your gut microbiome. 

Ingredients

  • 3 peppers (300g), sliced
  • 3 red onions (300g), cut into wedges
  • 3 large tomatoes (250g), diced
  • 2 tbsp extra virgin olive oil
  • 2 packets of cooked wholegrain rice
  • 1 tin of black beans, drained
  • 400g boneless chicken thighs (option to use tofu to make plant-based)
  • 2 tbsp chipotle flakes (option to reduce if you don’t like spice)
  • 2 tbsp smoked paprika
  • 2 tbsp dried oregano
  • 1 tsp white pepper
  • 1.5 tsp garlic powder
  • 1/2 tsp salt (option to leave out if cooking for young babies)

To serve

  • 2 avocados, diced
  • 2 limes, one juiced and one cut into quarters
  • Fresh coriander
  • Soured cream
  • Grated cheese
  • Tortilla chips

Method

  • Preheat the oven to 225°C fan/ 250°C convection.
  • Mix the peppers, onion and tomatoes in a large bowl with the olive oil.
  • In a large shallow ovenproof dish, add the rice and beans and mix to evenly distribute. Layer the pepper mix over the top and bake for 10 minutes.
  • Meanwhile, marinate the chicken thighs in the dry herbs and spices. Once the veg is partially cooked, make slight indentations in the veg and nestle the chicken in. Bake for a further 20 minutes.
  • While the chicken cooks, mix the avocado and lime juice together.
  • Once cooked layer the avocado, coriander and soured cream over the top and serve hot with optional extras to make the meal more satifsying.

Per serving: 618kcal/ 24g fat/ 5.1g saturated fat/ 55g carbohydrates/ 16g fibre/ 35g protein

Sausage Rolls

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These sausage rolls come together really easily with minimal effort, but maximal taste. Perfect to rustle up ready for a picnic when the weather looks promising without unnecessary additives in them! Get the kids involved with mixing, rolling and supervised cutting.

Makes 12 sausage rolls

Ingredients

  • 1 red onion
  • 1 tsp rapeseed or olive oil
  • 500g lean pork mince
  • 10-12 sage leaves, finely chopped
  • 1/2 tsp white pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp grated nutmeg
  • 1/2 tsp bicarbonate of soda
  • 1 tbsp cornflour
  • 1 egg, beaten
  • 1 sheet of ready-made puff pastry (option to use gluten-free pastry if needed)
  • Seeds for sprinkling e.g. nigella seeds, sesame seeds

Method

  • Fry the onion in the oil over a low heat till soft and translucent. Allow to cool.
  • Preheat the oven to 200°C fan or 225°C convection
  • Mix the pork, herbs and spices, bicarbonate of soda, cornflour and half the beaten egg with the cooked onion.
  • Cut the pastry sheet into half to create two smaller rectangles. Divide the mixture in two and create a log down the centre of each pastry rectangle.
  • Brush one edge of the pastry with the remaining egg and fold the other side of the pastry up and over to tuck the meat in. Repeat with the other half.
  • Cut each log into 6 equal pieces, making 12 in total, and spread them out on a lined baking tray.
  • Brush with the remaining egg and sprinkle seeds over the top before baking for 20 minutes till golden brown.
  • Allow to cool slightly before eating.
Easy Sausage Rolls

Per sausage roll: 198kcal/ 13g fat/ 5.1g saturated fat/ 10g carbohydrates/ 1g fibre/ 10g protein/ 0.42g salt

Tofu Pasta Bake

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The Summer holidays are upon us, and I’m sure we’ll all be in need of inspiration for family friendly recipes! 

I created this recipe for baby and child nutritionist Charlotte Stirling-Reed and it is an absolute winner. It’s really easy to prepare – all in one dish, filled with nutrition and flavour with no added salt making it the perfect family-friendly recipe!

Serves a family of 4

Ingredients

  • 2 tbsp mixed chopped fresh or frozen herbs e.g. basil, sage, oregano, thyme OR 1.5 tsp dried mixed herbs
  • 3 garlic cloves, grated OR 1 tsp dried garlic powder
  • 250g orzo or other short pasta with a cooking time of around 12 minutes
  • 400g chopped cherry tomatoes* OR 1 400g tin of chopped tomatoes
  • 1 red onion sliced** OR 120g frozen chopped onion
  • 2 tbsp extra virgin olive oil
  • 1 block of soft set (silken) tofu (350g)
  • 1 tbsp nutritional yeast
  • 1 tsp basil (fresh or frozen)

Method

  1. Preheat the oven to 160°C fan/180°C convection.
  2. Mix the onion and olive oil together in a separate bowl.
  3. Add the mixed herbs, garlic and orzo to a large ovenproof dish with 500ml boiling water and mix to evenly distribute.
  4. Add the tomatoes over the top, the tofu in the centre and spread the onions out around the tofu.
  5. Bake in the oven for 45 minutes.
  6. Once cooked through add the nutritional yeast, extra basil and mix everything together before serving.
Tofu Pasta Bake

*For small babies and children cut the tomatoes into quarters

**For small babies and children cut the onion into small squares 

One Pan Boursin Pasta Bake

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When you’re short on time but still want something freshly cooked without the hassle or the mess left after? Here’s my easy One Pan Boursin Pasta Bake which takes 5 minutes of prep and only makes 1 pan dirty!

I’m using seasonal courgettes and tomatoes to provide 2 of your 5-a-day in this dish, but if you don’t have these, or they’re not in season you can use other vegetables such as leeks, peppers, broccoli, cauliflower or even a tin of chopped tomatoes.

This dish is also naturally lower in salt, providing just 0.64g per adult-sized serving, making it family-friendly once you adjust the portion size.

Serves 3 hungry adults, or a family of 4

Ingredients

  • 300g dried pasta with a cooking time of about 10 minutes
  • 1 packet Boursin
  • 2 medium courgettes, or about 300g, grated
  • 250g cherry tomatoes, halved
  • 600ml boiling water
  • 30g basil, roughly chopped

Method

  • Preheat the oven to 180°C fan
  • In a large ovenproof dish, add the pasta and place the Boursin in the middle on top of the pasta. Cover the remaining exposed pasta with the grated courgettes and sliced tomatoes.
  • Add the boiling water and bake in the oven for 45 minutes.
  • Remove from the oven and mix everything together, add in the basil and season with pepper to taste.
  • Delicious served hot
One Pan Boursin Pasta Bake

Per adult serving: 600kcal/ 22g fat/ 13g saturated fat/ 75g carbohydrates/ 8.2g fibre/ 19g protein/ 0.64g salt

Golden Pumpkin Risotto

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This is the perfect way to use up any pumpkin scraps you may have from Halloween carving! I’ve paired it with some carrot for an extra golden beta carotene boost, making the whole dish a gorgeous golden hue.

It is estimated that 14.5 million pumpkins will be wasted in the UK this year. Carving pumpkins are edible, from the skin to the flesh and even the seeds, so why not try to make use of some of the pumpkin scraps once you have carved your jack-o’-lantern. Reducing food waste helps reduce CO2 emissions, which in turn helps our planet.

It’s suitable for a gluten-free diet, just check you’re using suitable stock, or even for baby-led weaning if using a no-added salt stock (for very young babies you may need to blend/mash the rice). Optional to use homemade stock or some herbs and spices to make your own. If you want to make this dish vegan, substitute the butter for a little more oil, and the parmesan for some nutritional yeast.

Serves 4

Ingredients

  • 700ml stock
  • 100g pumpkin scraps such as inners or carving off-cuts
  • 100g carrots, roughly diced
  • 200g pumpkin, cut into cubes
  • 1/2 tsp extra virgin olive oil
  • 2-3 sprigs of sage, leaves removed
  • 1 large onion, finely diced
  • 1 tbsp extra virgin olive oil
  • 2 garlic cloves
  • 20g butter (use extra oil if making vegan)
  • 200g risotto rice
  • 150ml white wine (option to use extra stock)
  • 40g parmesan, grated

Method

  • Start by making the pumpkin stock by adding the pumpkin scraps, carrot and stock to a saucepan. Bring to the boil and simmer for 20 minutes till the pumpkin and carrots are cooked through. Blend till smooth and keep on a low heat.
  • Meanwhile, preheat the oven to 180°C fan/ 200°C convection. Add the pumpkin cubes to a baking tray and mix with 1/2 tbsp olive oil. Bake for 25 minutes, turning halfway through. Add the sage leaves and bake for a further 5 minutes.
  • While the pumpkin is roasting, take a large pan and gently cook the onions in the remaining oil till soft and translucent.
  • Add the garlic and cook for 1 minute before adding the butter.
  • Add the rice and toast for 2-3 minutes till fragrant. Add the white wine and stir.
  • Slowly add the stock, stirring the risotto continuously. As the stock is absorbed add more. If you run out of stock use boiled water to allow the rice to cook through so it has a little bite in the centre.
  • Remove the risotto from the heat and add the parmesan and 1/2 the toasted sage leaves. Season with pepper to taste.
  • Serve with the roasted pumpkin and remaining sage leaves over the top.

Per serving: 417kcal/ 15.0g fat/ 5.9g saturated fat/ 52g carbohydrates/ 5.3g fibre/ 9.2g protein

Pineapple, Lime and Coconut Ice Lollies

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Feeling hot in this heatwave? Me too! So here’s one of my fun ways to help you keep cool this summer, and the good news is it’s good for you! Blended fruits with coconut milk make the perfect frozen popsicles. You could play around with the flavour combinations, but for me this is the summery flavour I’ve been craving to quench my thirst!

I’ve used a dairy free coconut milk alternative, but you could keep it vegan by using coconut milk from a tin. This might just make the popsicles a little creamier, so if you want to keep them as light and refreshing as possible, try the milk alternative drink.

These are suitable for all ages, including kids and younger children (they may like a little less lime so it’s not quite so sharp on the tastebuds), why not make a batch for the whole family to enjoy on a hot day.

Makes 6 100ml popsicles

Ingredients

  • 300g fresh or frozen pineapple
  • 250ml coconut milk alternative
  • Zest and juice of 2 limes

Method

  • Put the ingredients into a blender and blend till smooth.
  • Pour into your popsicle moulds and freeze for at least 8 hours.
  • Enjoy!
Pineapple, Lime & Coconut Popsicles

Per ice lolly : 43kcal/ 0.8g fat/ 0.5g saturated fat/ 8.8g carbohydrates/ 0.8g fibre/ 0.5g protein

Cauliflower & Broccoli Macaroni Bites

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When cauliflower cheese and macaroni cheese collide.

I made this recipe for child nutritionist Charlotte Stirling-Reed. She loved the idea of these muffins for baby led weaning. For more information on this topic head to her website.

Makes approximately 15 muffins

Ingredients

  • 180g macaroni – I have used a high fibre variety
  • 150g broccoli, cut into small florets
  • 150g cauliflower, cut into small florets
  • 40g butter
  • 45g plain flour
  • 600ml milk*
  • 1 tsp English mustard (optional)
  • 120g reduced fat cheddar cheese*, grated
  • Pepper to taste
  • 1 egg
  • Oil for greasing OR muffin cases

Method

  • Preheat the oven to 180°C fan/ 200°C convection
  • Bring a large pan of water to boil. Cook the macaroni according to packet instructions, and steam the cauliflower and broccoli over the top of the pasta as it cooks.
  • Meanwhile, melt the butter in a saucepan and add the flour.
  • Slowly add in the milk a quarter at a time, stirring to prevent any lumps.
  • Option to add 1 teaspoon of English mustard.
  • Add half the grated cheese to the mix and allow to melt. Season with pepper to taste
  • Once the pasta is cooked, drain and stir into the sauce with the cauliflower and broccoli.
  • Add the egg and mix.
  • Line a muffin tray with cases, or lightly grease a non-stick tray. Fill each hole with mixture (2-3 spoonful’s).
  • Top with the reaming half of cheese.
  • Bake in the oven for 18-20 minutes till golden brown.
  • Allow to cool completely in trays before removing unless in muffin cases, in which case you can remove after 5 minutes.

Suitable for freezing as easy grab and go options. Can be served cold, microwaved or oven heated.

*For children aged 2 and under use full fat dairy products including cheeses.

If you need an egg-free option you can omit the egg, but you will need to completely cool the bites in the tray and the chill them in the fridge before removing them so they can set in shape.

If you’re more of a traditionalist, you can make standard macaroni cheese by leaving the egg out and placing the mixture in an ovenproof dish. Simply top with the remaining half of cheese and bake in an oven set to 180°C fan for 25 minutes till golden brown and bubbling. You could also prep this dish ahead of time, pop it in the fridge and then bake for an easy mid-week meal for the family.

Per bite: 126kcal/ 5.2g fat/ 3.1g saturated fat/ 12.7g carbohydrates/ 2.2g fibre/ 6.2g protein

Oven Baked Ricotta Pasta Bake

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So there’s the TikTok trending baked feta and tomato pasta, and you thought it couldn’t possibly get any easier, and yet here it is. 5 minutes of food prep, bang it in the oven and 45 minutes later you simply stir and serve. It’s perfect for busy mums juggling young children thanks to swapping out the feta for ricotta cheese.

Ricotta cheese is naturally much lower in salt in comparison to feta, containing around 0.3g salt per 100g. In comparison, feta can have up to ten times that amount. Swapping the feta our for ricotta in the recipe reduces the salt per portion from 1.5g to 0.24g. The recommendation for adults is a maximum of 6g per day, and that is an upper limit rather than a target to hit (our bodies actually need less than 1g per day to survive). Too much salt can lead to diseases such a heart disease and high blood pressure, so watching your salt intake is important. For children and babies this recommendation is much lower. The table below, taken from the British Nutrition Foundation shows the maximum salt levels for children at different ages.

I developed this recipe for baby and child nutritionist Charlotte Stirling-Read which is suitable for young babies (peel the skins off the cooked cherry tomatoes if serving to young babies without teeth), toddlers and adults, making it the perfect mid-week family dinner when you’re rushed off your feet.

Serves 3 adults, or a family of 4

Ingredients

  • 250g pasta with a 10-12 minute cooking time
  • 1/2 tsp dried oregano
  • 400g cherry tomatoes
  • 2-3 garlic cloves, chopped
  • 1 tub (250g) ricotta
  • 2 tbsp extra virgin olive oil
  • 1 tbsp basil, fresh or frozen

Method

  • Preheat the oven to 180°C fan/ 200°C convection
  • In a large oven-proof dish (minimum 1.8l capacity) combine the pasta, oregano and 550ml boiling water. Mix to disperse the oregano evenly.
  • Top with garlic and cherry tomatoes, leaving a space in the centre for the ricotta.
  • Turn the ricotta out into the centre and drizzle the oil over everything.
  • Bake in the oven for 45 minutes.
  • Remove from the oven, top with the basil and mix everything thoroughly, crushing the tomatoes and the ricotta to make the sauce.

Per serving: 511kcal/ 17.1g fat/ 5.9g saturated fat/ 68.7g carbohydrates/ 4.8g fibre/ 18.2g protein

Smokey Baked Beans

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Making your own baked beans can be so satisfying and give you greater control over what goes into them. A quick investigation into baked beans sold in UK supermarkets shows that the average 200g portion of standard baked beans will contain 1g of salt (ranging up to a staggering 1.6g).

It’s Salt Awareness Week (8th-14th March 2021), which aims to highlight the reduction of salt intakes. The UK recommendation is a maximum of 6g salt per day. However, the National Diet & Nutrition Survey showed that the average person was eating 8.4g salt in 2018-2019.

The greatest contributors to salt in our diet comes from processed foods and includes bread, cheese, and meat products such as bacon. Around 8% of our salt intakes comes from pre-prepared vegetables such as frozen chips, mashed potatoes and tinned produce. Watch out for tinned beans, pulses and vegetable is water with added salt. Additionally, watch out for tinned tomato products which add salt in. While salt is a preservative, it is not really needed in these products.

If you are looking to reduce your salt intake, you might find things taste a little bland at first. After a few weeks your tastebuds will become more sensitive to salt. You can always add other flavours to food to help in this transition period; try adding herbs, spices, lemon/lime juice or pepper to your meal.

These homemade baked beans contain a fraction of the salt content of their tinned counterparts, containing just 0.14g per 200g serving. Not only that, but you’ll also benefit from 8.7g of fibre and 11 different plant foods for fibre diversity. In addition, my baked beans are naturally sweetened using a carrot and smoked paprika, meaning there’s no added sugar to these beans either.

Store any leftover beans in an airtight container in the fridge for 3-4 days, or alternatively freeze in handy portions ready for a quick and easy meal.

Makes 7 portions

Ingredients

  • 2 large garlic cloves, roughly chopped
  • 1 large carrot (100g), grated
  • 1 tbsp extra virgin olive oil
  • 500g passata
  • 2 tsp smoked paprika
  • 1/2 tsp ground white pepper
  • 1/4 tsp mixed herbs
  • 1/2 tsp white wine vinegar
  • 2 tbsp tomato puree
  • 1 tin of haricot beans in water
  • 2 tins of mixed pulses in water

Method

  • Add the garlic, carrots and oil to a large pan and cook over a gentile heat for 5 minutes till softened.
  • Add the passata, herbs and spices, vinegar, tomato puree and 100ml water. Cook for a further 15-20 minutes over a low heat till the carrots become soft.
  • Blend to a smooth sauce and add the beans.
  • Cook over a low heat with the lid on for 15 minutes, stirring occasionally.

Per 200g serving 163kcal/ 3.4g fat/ 0.6g saturated fat/ 19.9g carbohydrates/ 8.7g fibre/ 9.5g protein/ 0.14g salt

Chicken Fajita Tray Bake

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An easy tray bake recipe I wrote for Charlotte Stirling-Reed which is suitable for the whole family. Make a large batch and have leftovers for your lunch the next day.

If you are short on time you could use frozen chopped peppers and onion to save a bit of preparation time. And if you don’t have fresh tomatoes you could substitute in 200g of chopped tinned tomatoes.

For young children the salt allowance is very low. Using a home made chicken marinade means that there are no hidden sugars or added salt. This means you may needed to add seasoning when you dish this up for adults.

Serves 4

Ingredients

  • 2-3 onions, each cut into 8 wedges
  • 2 large peppers, cut into 1cm slices
  • 2 large tomatoes, chopped
  • 1 tbsp extra virgin olive oil
  • 4 skinless and boneless chicken thighs
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • 1/2 tsp ground white pepper
  • 1 tin of unsalted black beans, rinsed and drained

To serve

  • Rice or tortilla wraps
  • Avocado
  • Soured cream or yoghurt
  • Fresh coriander
  • Lime juice
  • Fresh sliced chilli (optional for adults and older children)

Method

  • Preheat the oven to 200°C fan/ 220°C convection
  • Mix the onion, pepper and tomatoes with the oil in a large baking tray. Bake in the oven for 5 minutes.
  • Meanwhile, mix the dried spices together and coat the chicken thighs and allow to marinade.
  • After 5 minutes of cooking, add the beans and chicken to the tray and cook for a further 18-20 minutes till the chicken is cooked through and the juices run clear.
  • Serve in a fajita rice bowl, or in wraps with your choice of toppings.
Serve as loaded fajitas or a fajita rice bowl

Per serving of fajita tray bake: 307kcal/ 14.5g fat/ 3.4g saturated fat/ 17.1g carbohydrates/ 6.9g fibre/ 24.3g protein