Carrot & Ginger Soup
Roast Tomato Soup
Pasta & Three Bean Salad
Cauliflower & Broccoli Cheese
Couscous with Roast Vegetables
Spaghetti Bolognaise
Bread & Butter Pudding
Carrot & Ginger Soup
Serves 4
If this soup is intended for very young children consider reducing
or removing ginger from the ingredients.
1 small onion, peeled and chopped
1 small clove garlic, finely chopped
10ml oil
350g carrots, peeled and chopped
1/2 tsp grated ginger root
450ml low salt vegetable stock
75g frozen peas
Chopped fresh coriander or other herb of choice
1. Saute
the onion and garlic in the oil for 5 minutes in a covered pan without
browning.
2. Add the carrots, ginger
and a sprinkling of salt & pepper. Cover and lightly fry for a further
10 mins, stirring occasionally.
3. Add the stock, bring
to the boil, then simmer for 15 mins, or until the carrots are tender.
4. Puree the soup in a blender and serve, add peas, re-heat and serve.
Garnish with chopped fresh herbs to taste.
Good source of vitamin A
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Roast Tomato Soup
Serves 4
5 large tomatoes
2
cooked veggie sausages, sliced
1 small clove garlic, left in its
skin
1 bay leaf
1 sprig of rosemary
1 tbsp olive oil
300ml low salt vegetable stock
1. Place the tomatoes in a roasting
dish with the herbs, garlic and oil. Roast in a pre-heated oven at
180°C / gas mark 4 (moderate heat) for 15 mins.
2. Press the tomatoes and any liquid in the roasting dish through a sieve to
remove the skins, pips and stalks.
3. Squeeze the flesh of the garlic and place in a large pan along with the
tomato stock and vegetable stock. Simmer for 10 mins, add sausages. Season
if required and serve.
Good source of vitamin C
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Pasta & Three Bean Salad
Serves 5
120g pasta shapes
1 small tin aduki beans
1 small tin flagelot beans
1 small tin butter beans
Half red pepper, chopped
1tomato finely chopped
Half tbsp olive oil
Juice of half a lemon
Half tbsp chopped, fresh thyme
Half tbsp french mustard (consider reducing or removing french mustard
from the ingredients if meal is for very young children.)
1. Cook pasta, plunge it into cold water and drain thoroughly.
2. In a small bowl, mix together the dressing (lemon
juice, thyme, mustard and olive oil.)
3. Drain and rinse the
beans. Mix with the chopped tomato, red pepper and pasta. Pour the dressing
over the top and serve.
Good source of protein, iron and carbohydrate.
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Cauliflower & Broccoli Cheese
Serves 3
Quarter head of cauliflower
Quarter head of broccoli
10g butter or margarine
10g flour
150ml milk
50g grated cheese
Seasoning
1. Cut the cauliflower and broccoli into florets.
Steam until tender or boil
for 5 minutes. Drain and set to one side.
2.
Place the milk, butter (or margarine) and flour into a saucepan. Gradually
bring to a simmer, stirring frequently to create a smooth paste and prevent
lumps.
3. Add half
the grated cheese and stir until the cheese has melted.
4. Place the cauliflower and broccoli into an oven proof dish. Pour over
the cheese sauce and sprinkle the remaining cheese on the top.
5. Cook in a pre-heated oven at 190°C / gas mark 5 / moderately hot
for 15 mins.
Good Source of calcium & vitamin C
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Couscous with Roast
Vegetables
Serves 4
1 carrot
1 sweet red pepper
Half a butternut squash
1 small sweet potato
1 courgette
1 sprig of rosemary & 1 bay leaf or pinch of mixed herbs
150g couscous
50g cashews or pine kernels (or a mix of the two!)
300ml low salt
vegetable stock in hot water
1.
Place the couscous and stock into a large bowl. Allow to stand for
15 mins, stirring occasionally.
2. Peel and chop the sweet potato into small pieces. Peel, de-seed
and chop the squash into small pieces. Slice the courgette, carrot
and red pepper.
3. Place all the vegetables into on oven proof
dish with a little olive oil, herbs and roast in a pre-heated oven at
200°C / gas mark 6 / moderately hot for
15 minutes.
4. When the vegetables are cooked stir them into
the couscous and add cashews (or pine kernels).
5. Serve with a green salad.
Good source of vitamin A
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Spaghetti Bolognaise
Serves 4
1 small onion, chopped
1 small red pepper, chopped
1 small courgette, sliced
1 clove of garlic, crushed
50g frozen soya mince (or Quorn)
200g of tinned tomatoes
Pinch of mixed herbs
200g spaghetti
Handful of grated cheese
1. Heat the oil in a thick frying pan. Gently
fry the onions for 3 mins (if you are using Quorn, add it here)
2. Add the soya mince and garlic,
cook for 5 mins.
3. Add the remaining vegetables and herbs, cook for 5 mins.
4. Add the tomatoes then simmer for 10 minutes.
5. Whilst the sauce is cooking, boil
water and add spaghetti. Cook until soft.
6. Serve with a sprinkle of vegetarian
cheese
Good
source of protein and carbohydrate
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Bread & Butter Pudding
Serves 4
6 slices of
old bread
3 tbsp of dried fruit (sultanas, raisins etc)
2 free range egg
300ml milk
50g sugar
Enough butter or margarine to cover the bread slices
1.
Butter the bread and cut the bread diagonally. Place half the bread
on the bottom of an ovenproof dish.
2. Sprinkle the bread with the dried fruit. Place
the remaining bread over the top.
3. Beat the egg with the milk and pour over the bread. Leave
to stand for 30 mins.
4. Bake in a pre-heated oven at 180°C for
30 mins.
Good
source of iron and protein
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