Cooking time: 10 to 30 minutes
1 tbsp. extra virgin olive oil
2 small boneless, skinless chicken breasts (each about 150g/5½oz), sliced
1 onion, thinly sliced
1 yellow pepper, seeds removed, cut into 4cm/1½in pieces
1 courgette, trimmed, halved lengthways and cut into 1cm/½in slices
100g (3½oz) cooking chorizo, sliced
100ml (3½fl oz.) red wine
400g tin chopped tomatoes
400g tin butter beans, drained and rinsed
1 tbsp. tomato purée
1 tsp. dried oregano
½ tsp. dried chili flakes
1 chicken stock cube
160g (5¾oz) long-grain rice
175g (6oz) green beans, trimmed (optional)
Chopped fresh flat leaf parsley, to garnish
Sea salt and freshly ground black pepper
- Heat the oil in a large, non-stick frying pan or sauté pan. Add the chicken and season with the pepper. Fry for 2 minutes, stirring regularly.
- Transfer the chicken to a plate using a slotted spoon or spatula and add the onion, pepper, courgette and chorizo to the pan. Fry over a medium–high heat for 3 minutes, stirring regularly.
- Add the wine, tomatoes, butterbeans, tomato purée, oregano, chili flakes and chicken stock cube to the pan. Refill the tomato tin with cold water; pour into the tomato mixture and stir. Season with a little salt and pepper.
- Bring the sauce to the boil, return the chicken to the pan and simmer for 8–10 minutes, or until the chicken is tender and cooked through and the sauce has thickened.
- Meanwhile, half-fill a large saucepan with water and bring to the boil. Add the rice and simmer for 10–12 minutes, or until cooked.
Place the green beans, if using, in a small saucepan of boiling water and cook for 5–6 minutes, or until tender. Drain the beans and the rice and set aside.
Garnish with the parsley and serve immediately with the green beans and rice alongside.
Sweet Potato Curry
Cooking Time: 20 minutes
Makes 4 servings
2 tbsp. oil
½ large red onion
3 garlic cloves
1 ½ tbsp. garam masala
1 tsp. curry powder
¼ tsp. cumin
1 cup of chickpeas
1lb (450g) sweet potatoes
1 tin coconut milk
1 lime juiced
3 cups spinach
2 cups rice
- Warm coconut oil on a medium heat
- Reduce to a low heat and add onions and tomatoes until onions are soft (approx. 10 mins)
- Add chickpeas, sweet potato, garlic, garam masala, curry powder, paprika and cumin
- Add coconut milk and stir again, bringing the curry to a boil then reduce to a low heat
- Stir in the spinach and squeeze the lime over the top
- Half fill a large sauce pan with water and bring it to the boil
- Add 2 cups rice and simmer for 10-12 minutes
- In a low oven cook chapatti for 5 minutes
Serve with basmati rice as an alternative side dish
Creamy Chicken Risotto
2 tbsp. oil
2 cloves garlic
2 chicken breasts
1 ½ litres chicken stock
50g Parmesan cheese
- Cook onion and garlic until soft in oil then stir in chicken and cook for 10 on a medium heat, stirring regularly
- Add risotto rice and stir for a minute until the rice looks translucent
- Add chicken stock, salt and pepper to taste
- Reduce the heat to simmer gently, adding ladles of chicken stock and keep stirring to prevent sticking
- After 15 minutes stir in the broccoli and add more stock until the rice looks soft
- Add additional stock if needed until the rice is thick and creamy consistency
- Remove cooked risotto from heat and stir in parmesan cheese, adding more stock if risotto seems particularly thick
Serve with garlic bread as a tasty accompaniment
Cooking Time: 30 minutes
Makes 6 portions
125g unrefined light muscevado sugar
½ tsp. cinnamon
125g self raising flour
75g porridge oats
- Preheat the oven 190 degrees centigrade/fan oven 170 degrees centigrade/gas mark 5
- Slice bananas thickly
- Mix in half sugar and all spices
- Spoon into a buttered shallow dish
- In a mixing bowl rub the butter into the flour
- Stir in the other half of the sugar and porridge oats
- Sprinkle evenly over sliced bananas and bake for 30 minutes in oven until golden brown
Serve with softly whipped cream or ice cream
Cooking Time: 40 minutes
Makes 10 muffins
125g (5 oz.) whole meal flour
125g (5 oz.) plain white flour
2 tsp. baking powder
150g (6 oz.) brown sugar
200g (8 oz.) sunflower oil
100g (4 oz.) dried blueberries (use cranberries or sultanas if you haven’t got blueberries)
- Pre-heat oven to 180 degrees centigrade/350 degrees Fahrenheit/gas mark 4
- Soak dried fruit in water for 10 minutes
- Sift flours and baking powder together, beat in sunflower oil
- Whisk eggs and fructose together until smooth and fluffy with air
- Add to flour
- Drain and dry the fruits on kitchen paper, and stir into the mixture
- Spoon into cake cases or muffin tins (these are a bit bigger)
- Bake for 25 minutes
Rainbow Vegetable Pizza
Cooking Time: 10 minutes
Makes 2 pizzas to serve 4 people
300g strong bread flour
1 tsp. instant yeast (from a sachet or tub)
1 tsp. salt
1 tbsp. olive oil, plus a little extra for drizzling
Handful fresh basil or 1 tsp. dried basil
1 garlic clove, crushed
125g ball mozzarella, sliced
Handful grated or shaved parmesan (or vegetarian alternative)
Variety of coloured vegetables e.g. cherry tomatoes, peppers, red onion, broccoli, sweet corn etc.
- Make the base: Put the flour into a large bowl, and then stir in the yeast and salt. Make a well, pour in 200ml warm water and the olive oil and bring together with a wooden spoon until you have a soft, fairly wet dough. Turn into a lightly floured surface and knead for 5 minutes until smooth. Cover with a tea towel and set aside. You can leave the dough to rise if you like, but it’s not essential.
- Make the sauce: Mix the passata, basil and crushed garlic together, then season to taste. Leave to stand at room temperature while you get on with shaping the base.
- Roll out the dough: if you’ve let the ball dough rise, give it a quick knead, then split into two balls. On a floured surface, roll out the dough in large rounds, about 25cm across, using a rolling pin. The dough needs to be very thin, as it will rise in the oven. Lift the rounds onto two floured baking sheets.
- Top and bake: heat the oven to 240 degrees centigrade/220 degrees Fahrenheit/gas mark 8. Put another baking tray in the oven or an upturned baking tray in the oven on top shelf. Smooth sauce over bases with the back of a spoon. Scatter with cheese and tomatoes and other vegetables of choice, drizzle with olive oil and season. Put one pizza, still on its baking sheet, on top of the preheated sheet or tray. Bake for 8-10 minutes until crisp.
Serve with a little more olive oil, and basil if using. Repeat the steps for remaining pizza.
Butternut Squash Risotto
4 litres vegetable stock
3 cloves garlic peeled and crushed
2 medium onions, peeled and chopped
3 tablespoons olive oil
2 medium butternut squashes peeled and diced
900g risotto rice
100g Parmesan cheese, grated
4 tablespoons fresh parsley
Heat the tock to simmering point. Meanwhile, heat the oil in a large saucepan and gently fry the butternut squash for about 15-20 minutes, then add the onions and garlic for a further 5 minutes and cook until the onion is soft.
Add the rice and stir well to coat the grains of rice with oil. Using a ladle, slowly add the stock to the pan, stirring all the time and keeping the mixture simmering. Allow the stock to be absorbed by the rice each time before adding more.
Once all the stock has been added and absorbed, stir in most of the Parmesan cheese and the parsley, reserving some to sprinkle over the top before serving.
Butternut squash provides plenty of starchy carbohydrate and fibre and is an excellent source of vitamin A needed for healthy growth.
Nutrient analysis per serving
Energy (kcal) 375
Protein (g) 28.1
Fat (g) 13.8
Carbohydrate (g) 35.0
Cheesy Beany Wraps
1 tablespoon sunflower oil
1 medium red onion, peeled and chopped
4 tablespoons canned kidney beans
4 tablespoons canned sweetcorn
50g Red Leicester cheese, grated
50g Emmental cheese, grated
Heat the oil in a large frying pan and sauté the onion and green pepper over a medium heat until soft, about 10 minutes.
Add the kidney beans and stir fry for a few minutes. Remove from the heat and allow to cool in a bowl.
Drain the sweetcorn and add to the bowl. Next add all the grated cheese and stir thoroughly.
Fill the wraps with the mixture and serve.
These wraps are a tasty way for children to enjoy nutritious kidney beans.
Chicken and vegetable noodles
250g rice noodles
3 spring onions, diagonally sliced
1 clove garlic, peeled and crushed
2 teaspoons freshly grated ginger
2 tablespoons Thai fish sauce
900g skinless chicken strips
1 red pepper, de-seeded and sliced
400g Pak choi
3 medium carrots, cut into strips
100g bean sprouts
1 tablespoon vegetable oil
Heat the oil in a large frying pan or wok. Stir fry the chicken strips on a high heat until cooked through, about 10 minutes. Remove to a warmed plate.
Stir in all the rest of the vegetables and cook until just soft.
Add the garlic and ginger and cook for a further few minutesm then stir in the Thai fish sauce.
Meanwhile place the noodles in a large saucepan of boiling water for the required time.
Serve on a bed of rice noodles
Stir fries are a great way to encourage children to enjoy vegetables. The chicken provides protein and the noodles provide starchy carbohydrate and fibre.
Nutrient analysis per serving
Energy (kcal) 443
Protein (g) 50.9
Fat (g) 7.9
Carbohydrate (g) 53.2
Chilli Con Carne
2 medium onions, peeled and chopped
2 tablespoons olive oil
900g lean minced beef
400g mushrooms, roughly chopped
1 teaspoon mild chilli powder
1 teaspoon dried oregano
50g tomato puree
2x 400g canned chopped tomatoes
400g canned kidney beans or baked beans
1 Heat the oil in a large pan and fry the onion and mice together until the meat has browned and the onion is softened. Stir in the mushrooms, chilli powder and oregano and cook for 1-2 minutes. Add the tomatoes and tomato puree, bring to the boil, then turn down the heat and cook gently for about 25 minutes.
2 Drain the kidney beans and stir in, adding water if necessary. If using baked beans, stir in the entire can. Cook for another 25-30minutes.
3 Serve with rice.
The minced beef is a rich source of iron needed for healthy blood. Those on a tight budget can use less beef and extra kidney beans which are a good source of fibre as well as protein. You can adjust the spiciness of the dish to suit the tastes of the children.
½ melon, outer skin and seeds removed
3 kiwi fruits
6 kebab sticks or thin straws
Adult and Child: Chop the melon into cubes
Adult and Child: Remove the ends from the strawberries and slice in half. Peel the kiwi fruit and chop into cubes.
Child: Thread the fruit onto the kebab sticks.
Food Safety and Hygiene
Always wash your hands well before preparing the baby’s food.
Check that baby’s hands are clean before feeding.
Keep surfaces clean where food is prepared
Keep chopping boards thoroughly clean.
Keep cooked and raw meats covered, away from each other and from other foods in the fridge.
Thoroughly wash all bowls and spoons for feeding in hot soapy water.
Don’t save and re-use foods that the baby has half eaten. It may result in a tummy upset.
Cooked food should not be reheated more than once.
Cook all food thoroughly and cool it to a lukewarm temperature before giving it to the baby.
Wash and peel fruit and vegetables, such as apples and carrots.
Avoid raw eggs.
Storing and reheating food
Cool food as quickly as possible (ideally within one or two hours) and place it in the fridge or freezer. Food placed in the fridge should be eaten within two days.
Make sure that frozen food is thoroughly defrosted before reheating. The safest way to do this is in the fridge overnight or using the defrost setting on a microwave.
Reheat food thoroughly so it is piping hot all the way through. Allow it to cool before offering it to the baby.
To cool food quickly, place the food in an air tight container and hold it under a cold running tap, stirring the contents from time to time to allow cooling throughout.