Carrot and Ginger Soup
Spicy Bean Mini-Wraps!
Bolognese Sauce for Perfect Pasta
Cheesy Pasta Bake
Party Pizza
Broccoli and Mushroom Crunch
Chick Pea and Vegetable Curry
Rainbow Frittata
Surprise Chocolate Brownies
Susan’s Apple Crisp
A delicious and warming soup that can be served with wholegrain bread and butter or margarine.
Preparation Time: 15 mins
Cooking Time: 35 mins
Serves 4
Ingredients
1 medium onion, peeled and chopped
1 clove garlic, chopped
1 tbsp oil
700g carrots, peeled, topped, tailed and chopped
1 tsp grated ginger root or 1-2 tsp
ground ginger
900ml light vegetable stock
1 tbsp chopped parsley or fresh coriander (optional)
Stage one
1. Fry the onion and garlic in the oil for 5 minutes in the large saucepan, covered, without browning.
2. Add the carrots and ginger. Cover and lightly fry for a further 10 minutes, stirring occasionally.
Stage two
1. Add the stock, bring to the boil, then simmer for 15 minutes or until the carrots are tender.
2. Purée the soup in the blender.
Stage three
1. Reheat, if necessary, to serve.
(Optional) Garnish with chopped parsley or coriander.
Nutritional Value per Adult Portion (211g):
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
124.3 |
7.9 |
>0.9 |
11.8 |
0.1 |
>4.9 |
2.4 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
1.3 |
0.5 |
71.8 |
2,268.5 |
10.1 |
>43.5 |
882.3 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 –(recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
A snack served with carrot sticks, slices of red pepper or a dollop of guacamole. For a variation, why not mash a ripe avocado and spread it on to the wrap in place of the cream cheese and chives?
Preparation Time: 20 mins
Cooling time: 4 hours
Makes 12-14 mini-wraps
Ingredients
75g cream cheese or vegan cream cheese
3 tsp dried chives
2 x 25cm tortilla wraps
400g tin of kidney beans, drained
1 small clove garlic, finely chopped
1 tbsp lemon juice
1 tbsp olive oil
1 tsp paprika
1 tbsp tomato purée
Stage one
1. Using a fork, mix the cream cheese and chives together in the small bowl.
2. Place the two tortilla wraps side by side on a flat surface.
3. Spread the cream cheese and chive mixture on the two tortillas, dividing the mixture evenly.
Stage two
1. Pour the kidney beans into the sieve and rinse well.
2. Transfer the beans to the medium mixing bowl and slightly mash them with the remaining five ingredients.
3. Again dividing evenly, spread this mixture on top of the cream cheese and chives, leaving a gap of approximately 2cm at the top end of each wrap.
4. Roll the tortilla in a sausage shape, starting from the bottom and rolling toward the gap at the top.
5. Wrap each tortilla in cling film, twisting the ends of the film tightly.
Stage three
1. Refrigerate for 4 hours.
2. Remove the cling film and slice into 6 or 7 even rounds.
Nutritional Values per Mini Wrap (39g):
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
74.7 |
4.1 |
1.9 |
7.9 |
0.20 |
>1.3 |
2.0 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
0.6 |
0.2 |
27.7 |
55.60 |
1.1 |
>4.4 |
105.7 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 – (recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
Bolognese Sauce for Perfect Pasta
Preparation time: 10 mins
Cooking Time: 20 mins
Serves 4
Ingredients
400g pasta (spaghetti, fusilli, fettucini, shells, etc)
1 tbsp olive oil
1 medium onion, finely chopped
3 cloves of garlic, crushed
50g dried soya mince or 100g frozen veggie mince
1 red pepper, finely chopped
2 tsp mixed dried herbs
2 tsp sugar
2 tbsp balsamic vinegar
Pepper to taste
2 x 400g tins of chopped tomatoes
Grated vegetarian or vegan cheese (optional)
Stage one
1. Cook the pasta in the large saucepan according to packet instructions, drain in the colander, flush with cold water, then set aside.
2. If using dried soya mince, soak in boiling water for 5 minutes, or according to packet instructions, then drain.
Stage two
1. Heat the oil in the frying pan on medium heat, fry onions, garlic, mince, and pepper for 5 minutes until soft.
2. Add mixed herbs, sugar, vinegar, and pepper to the mince mixture and cook for 1-2 minutes.
3. Add the chopped tomatoes and cook for another 3-4 minutes.
4. Taste and adjust the flavour as necessary with extra herbs and seasoning.
Stage three
1. Reheat the pasta in the colander by pouring boiling water over it.
2. Return the pasta to the large saucepan and toss it with the sauce. Alternatively, spoon the pasta onto plates and top with sauce.
3. (Optional) Garnish with grated cheese.
Nutritional Values per Adult Portion (600g):
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
492.56 |
9.70 |
1.29 |
86.22 |
3.35 |
>6.51 |
20.08 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
5.58 |
2.57 |
131.50 |
334.64 |
72.53 |
>77.96 |
635.37 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 – (recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
Serve with steamed broccoli, sliced tomatoes, and a veggie burger
Preparation time: 10 mins
Cooking time: 45 mins
Serves 4-6
Ingredients
250g pasta shapes of your choice (tubes, spirals, etc)
40g butter
40g plain flour
600ml milk
350g grated mature Cheddar
40g breadcrumbs
Dried chives (optional)
Stage one
1. Preheat the oven to 190°C/375°F/Gas Mark 5.
2. In the medium saucepan, cook the pasta according to packet instructions, drain in a colander, flush with cold water, and set aside.
Stage two
1. Melt the butter over low heat in the large saucepan. Once the butter is melted, add the flour and stir with the wooden spoon to form a sort of paste. Cook for another 1-2 minutes.
2. Gradually stir in the milk, approximately 100ml at a time, stirring out any lumps from the mixture.
3. Continue stirring until the sauce thickens, then add the next bit of milk. When the sauce is ready, in around 10-15 minutes, it will be fairly thick, smooth and steaming. Don’t allow it to boil! (Hint! You may want to gradually increase the heat from low to medium-low as you add more milk).
4. Remove the sauce from heat and stir in 250g of the cheese, mixing well until the cheese has melted.
Stage three
1. Transfer the pasta into the ovenproof dish, pour the cheese sauce over it and stir the mixture around, making sure that all of the pasta is covered in sauce.
2. Sprinkle the mixture first with breadcrumbs, then with the remaining cheese, finally adding a dash of dried chives (optional).
3. Bake for approximately 30 minutes until the cheese is browned and bubbling.
4. Allow to cool for at least 5 minutes before serving.
Nutritional Value per Adult Portion (330g):
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
607.90 |
39.40 |
25.09 |
34.19 |
0.00 |
1.09 |
31.45 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
1.00 |
2.72 |
816.30 |
477.78 |
1.50 |
41.83 |
788.28 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 –(recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
This recipe takes a little bit of advanced planning because the dough needs an hour to rise, but the results are well worth it! You can top your pizza with whatever you wish – the possibilities are almost endless – but we have offered a few suggestions.
Serves 4-6 (recipe makes four 30cm pizzas).
The dough
Preparation time: 15 mins
Rising time: 1 hr
450g strong plain flour
1 tsp salt
2 sachets of fast-acting yeast
2 tbsp olive oil, plus a bit extra for
oiling the baking sheet
300ml warm water
Stage one
1. Sift the flour and salt into one of the large mixing bowls, and make a hole in the centre.
2. Pour the yeast, oil and warm water into the centre of the hole.
3. Gradually mix in the flour to make a soft dough.
Stage two
1. Turn out the dough on to a lightly floured surface and knead well until it is smooth, pliable and elastic. This will only take a few minutes. (Remember to remove any rings before kneading the dough).
2. Place the ball of dough into the other large bowl, cover with a cloth and leave in a warm place for 1 hour, until well-risen and doubled in size. (This is a good time to make your tomato base and prepare any toppings).
The tomato sauce
Preparation time: 5 mins
Cooking time: 10 mins
1/2 tbsp of vegetable or olive oil
1 small onion, finely chopped
400g tin of chopped tomatoes
1 tsp of balsamic vinegar
A good pinch of mixed herbs
Stage one
1. Heat the oil in the frying pan over medium heat, and gently fry the onion for 5 minutes.
2. Add the chopped tinned tomatoes, vinegar, and herbs and cook for 5 minutes, stirring occasionally.
3. Purée the sauce in a blender or with a hand blender.
4. Set to one side.
Putting it all together
Preparation time: 10 mins
Rising time: 10 mins
Topping suggestions:
Peppers (red, green or yellow), diced
Mushrooms, sliced
Tinned corn, drained
Spinach and/or basil, coarsely chopped
Tomatoes, sliced
Black olives, sliced
Feta cheese, crumbled
Vegetarian or vegan sausage*, cooked and sliced
225g vegetarian or vegan cheese (preferably “mozzarella for pizza”)*, grated
One 225g packet of cheese is enough for two 30cm pizzas.
Stage one
1. After the dough has had an hour to rise, turn the oven on to 220°C/425°F/Gas Mark 7.
2. Turn out the dough on to a lightly floured surface, punch it down and divide into four pieces.
Stage two
1. Knead each piece lightly and roll out until it is about 30cm in diameter.
2. Oil the metal baking sheet and place one of the rounds of dough on it.
3. Top the dough with the tomato sauce and any other toppings of your choice.
Stage three
1. Bake in the preheated oven until the base of the pizza is crisp and golden brown, around 10 minutes.
2. Remove to a large chopping board and cut into slices using a pizza cutter or sharp knife.
3. Repeat with the other rounds of dough.
Variations:
White pizza: Instead of the tomato base, spread olive oil on the dough, sprinkle with finely sliced garlic and top with grated mozzarella. Green pizza: Spread some vegetarian green pesto on the base and sprinkle with toppings of your choice.
Nutritional Value per Adult Portion (249g):
Without Added Cheese No Toppings
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
499.1 |
11.2 |
>1.5 |
89.7 |
0.00 |
4.50 |
15.5 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
4.00 |
1.50 |
187.90 |
60.70 |
13.2 |
>196.4 |
536.60 |
With Added Cheese No Toppings
Energy (kc (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
937.0 |
47.2 |
>24.9 |
89.5 |
0.00 |
4.40 |
44.2 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
4.20 |
3.60 |
963.60 |
499.20 |
13.1 |
>229.7 |
1,290.20 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 –(recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
Preparation time: 20 mins
Cook time: 50 mins
Serves 6
Ingredients
For the base:
25g butter
150g onion, chopped
275g broccoli, broken into small florets
1 tsp dried basil
1 tsp dried thyme
125g mushrooms, sliced
295g tin of condensed cream of mushroom soup
200ml milk
Pepper to taste
For the crumble topping:
100g butter or margarine at room temperature
175g wholemeal flour
150g Cheddar cheese, grated
25g chopped mixed nuts
25g walnut pieces
2 tbsp sunflower seeds
Stage one
1. Preheat the oven to 190°C/375°F/Gas Mark 5.
2. Melt 25g of butter in the large saucepan then fry the onion, broccoli, basil and thyme over medium heat for 5 minutes.
3. Add the sliced mushrooms and cook until just tender (approximately 3 minutes).
4. Lower the heat and stir in the mushroom soup, milk, and pepper to taste.
5. Cook over low heat for 10 minutes, stirring occasionally.
Stage two
1. While the vegetables are cooking, prepare the crumble topping in the medium mixing bowl. Use your hands to rub the 100g of butter into the wholemeal flour until the mixture resembles bread crumbs. (Remember to remove any rings before rubbing the butter and flour).
2. Still using your hands, mix in the cheese, nuts, and seeds.
Stage three
1. Pour the broccoli and mushroom mixture into the ovenproof dish, then, using the back of a spoon, press the crumble mixture on to the vegetables.
2. Bake in the oven for 30 minutes or until golden and bubbly. (If you want your crumble to be extra-golden, place it under a hot grill for a few minutes after it’s finished baking).
3. Allow the crumble to stand for 5 minutes before serving.
Nutritional Value per Adult Portion (313g):
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
574.43 |
43.20 |
>22.14 |
30.54 |
0.39 |
>5.57 |
17.69 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
4.30 |
2.75 |
335.25 |
402.40 |
21.46 |
75.84 |
780.31 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 –(recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
Preparation time: 20 mins
Cooking time: 30 mins
Serves 4
Ingredients
2 tbsp vegetable oil
1 small onion, chopped
2 cloves garlic, crushed
3 tbsp curry powder
225g carrots, peeled and sliced
225g mushrooms, quartered
1 small head of cauliflower, broken into florets
2 tbsp tomato purée
225g tin of chopped tomatoes
600ml vegetable stock
410g tin of chick peas (or another bean of your choice), drained and rinsed
100g frozen peas
200g basmati rice (or 50g person), prepared as per the instructions on the packet
Stage one
1. Heat the oil in the large saucepan then gently fry the onion for 2 minutes. (Drop a piece of onion into the oil as it is heating. When the onion starts to sizzle, the oil is ready).
2. Add the garlic and curry powder and stir, giving the onions and garlic a good coating of curry powder, and leave to cook for 2 minutes. (If you are unsure of how spicy you might like your curry, use less curry powder to start and gradually add more to taste).
3. Stir in the carrots, mushrooms and cauliflower and gently fry for 3 minutes more.
Stage two
1. Add the tomato purée, tinned tomatoes and stock, bring to the boil and stir in the chick peas.
2. Leave to simmer gently for 10 minutes then stir in the peas. (Now is a good time to start preparing your rice!)
3. Cook for 10 minutes more, season to taste, and serve over rice.
Nutritional Value per Adult Portion (449g):
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
430.13 |
24.14 |
>2.84 |
41.19 |
1.12 |
>11.44 |
14.41 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
9.76 |
>2.33 |
166.11 |
814.84 |
37.50 |
>100.54 |
>751.13 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 –(recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
An Italian omelette containing vegetables, seasonings, and cheese.
Preparation time: 10 mins
Cooking time: 45 mins
Serves 4-6
Ingredients
200g new potatoes, cubed
1-2 tbsp olive oil, plus a bit extra for oiling the
flan dish
75g red onion, finely sliced
1 tsp dried mixed herbs
orange pepper, diced
1 clove of garlic, finely chopped
1 medium tomato, chopped
100g feta cheese, crumbled
5 free-range eggs
Pepper to taste
Stage one
1. Preheat the oven to 190°C/375°F/Gas Mark 5.
2. Boil the potatoes in the small saucepan for 10 minutes, then drain thoroughly.
3. While the potatoes are boiling, prepare the onion, pepper, tomato and cheese.
Stage two
1. Heat the olive oil in the large frying pan, then fry the onion and mixed herbs for 5 minutes until the onion starts to become clear.
2. Add the orange pepper and cook for 2 minutes more.
3. Add the garlic and potatoes and cook for a further 5 minutes.
4. Remove from heat and mix in the tomato and feta cheese.
Stage three
1. In the small mixing bowl lightly beat the eggs, adding pepper to taste.
2. Lightly oil the flan dish then pop it into the oven for a few minutes to heat.
3. Carefully remove the dish from the oven, pour in the vegetable and cheese mixture, and spread it evenly around the dish.
4. Pour the beaten eggs over the vegetable mixture then press the vegetable mixture down with a fork or spoon so it is mostly covered with egg.
5. Bake for 25-30 minutes until set and golden.
6. Allow to cool for a few minutes, slice into wedges and serve.
Nutritional Value per Adult Portion (283g):
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
432.79 |
30.91 |
9.54 |
15.04 |
0.03 |
>2.05 |
24.63 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
4.27 |
2.33 |
212.82 |
371.99 |
52.80 |
97.36 |
582.26 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 –(recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
Surprise Chocolate Brownies
The surprise in these sweet, moist brownies is that they are egg and dairy-free with only natural sugars, and are packed with goodness! The nuts can be omitted for younger children.
Makes 16
Preparation time: 35 mins
Cooking time: 25 mins
Ingredients
225g dates
60g wholemeal flour
2 tsp baking powder
3 tbsp cocoa powder, sieved
100g vegan margarine
1 very ripe banana, mashed
75g pecans or walnuts, roughly chopped (optional)
1 tsp vanilla essence
Vegetable oil for greasing
Stage one
1. Preheat the oven to 180°C/350°F/Gas mark 4.
2. Place the dates in the medium saucepan with just enough water to cover them. Cook over a medium heat for 5 minutes or until soft.
3. Once the dates have cooked, drain off the hot water, and run them under a cold tap to cool.
4. Purée the dates. (A hand blender works well for puréeing).
Stage two
1. In the small mixing bowl, sift together the flour, baking powder and cocoa powder, then set aside.
2. In the medium mixing bowl, using a fork, cream together the dates and the margarine until light and fluffy.
3. Stir the sifted flour, baking powder and cocoa powder into the date and margarine mixture.
4. Add the banana, nuts (optional) and vanilla essence.
Stage three
1. Lightly oil the baking dish, then evenly spread the mixture into it, smoothing the top with a spoon.
2. Bake in the oven for 20-25 minutes or until the brownies start to come away from the sides of the dish.
3. Allow to cool in the pan, cut and serve.
Nutritional Value per Brownie (34g):
Without added Walnuts
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
65.3 |
0.7 |
0.4 |
14.0 |
4.80 |
1.3 |
1.6 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
0.6 |
0.4 |
18.9 |
0.20 |
0.7 |
5.9 |
102.1 |
With added Walnuts
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
97.6 |
4.0 |
0.7 |
14.1 |
4.80 |
1.5 |
2.3 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
0.8 |
0.5 |
23.3 |
0.20 |
0.7 |
9.0 |
102.4 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 –(recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.
This delicious, hot pudding from America is a cross between a flapjack and apple crumble!
Preparation time: 15 mins
Cooking time: 40 mins
Serves 6-8
Ingredients
For the apple base:
5 medium cooking apples, peeled, cored and finely sliced
45g sugar
1/2 tsp cinnamon
1/2 tsp nutmeg
For the topping:
170g butter or vegan margarine*, melted
75g wholemeal flour
200g dark brown sugar
200g oats
Stage one
1. Preheat the oven to 190°C/375°F/Gas Mark 5.
2. Evenly spread the apples around the ovenproof dish.
3. Sprinkle with sugar, cinnamon and nutmeg.
Stage two
1. Melt the butter or vegan margarine.
2. Add the flour, brown sugar, and oats and stir with a wooden spoon until well mixed.
Stage three
1. Evenly spread the oat mixture on top of the apples so that it completely covers them, then gently press down the oats with the back of a spoon.
3. Bake for 30 minutes or until the apples have turned soft and mushy – you can test this with a knife.
Nutritional Value per Adult Portion (324g):
Energy (kcal) |
Fat (g) |
Satd FA /1 (g) |
Carbohydra (g) |
NME Sugar (g) |
NSP (g) |
Protein (g) |
>604.18 |
27.00 |
15.44 |
>89.74 |
51.15 |
>6.62 |
6.32 |
Iron (mg) |
Zinc (mg) |
Calcium (mg) |
Vitamin A (µg) |
Vitamin C (mg) |
Folate (µg) |
Sodium (mg) |
2.45 |
1.55 |
51.81 |
300.14 |
22.92 |
27.13 |
185.62 |
> : at least that amount, ( ) : best estimate based on suppliers’ information
© The Vegetarian Society 2009 –(recipe taken from the booklet Veggie Kids’ Kitchen, available for free from the Vegetarian Society) Tel: 0161 925 2000 www.vegsoc.org. This nutritional analysis was made possible by a generous grant from the Cyril Corden Trust.