Archive for January 2010

« Older Entries

Sardines on toast

kids-healthy-recipes1

Healthy Sardines on Toast

Very simple and quick. Canned sardines are a fantastic way to eat oliy fish which contains the good Omega3 fatty acids.
Ingredients:
4 Slices of Wholemeal Bread
8 Canned Sardines
2 Roasted Red Peppers from a Jar
2 Hardboiled eggs chopped
1 tbsp of wine vinegar
1 tbsp olive oil
1 tbsp of chopped fresh parsley
1 tbsp of shredded fresh basil
1 Bunch of fresh rocket leaves		 Preparation Time: 3 hours

Cooking Time: 5 mins

Serves: 4 children

Steps

  1. Prepare the toast by brushing one side of each slice of bread with the olive oil.
  2. Cook them on the griddle with the olive oil side down
  3. Combine and mix the sardines, red peppers, eggs, vinegar, parsley, basil together in a bowl.
  4. Season with salt and pepper to taste.
  5. Place the rocket on the toast and top with the sardine mixture.
  6. Serve.
No Comments »

Pasta and Bean Soup

kids-healthy-recipes1

Pasta and Bean Soup

My children love pasta, and we love this soup as its quick to make and tastes even better if made the day before.
Ingredients:
1 brown onions
250g of dried haricot beans
2 cloves of garlic
150g of chopped bacon
250g of short cut macaroni pasta
600ml of vegetable stock
3 tbl of tomato puree
2 tbl of chopped fresh parsley
1 tsp of chopped fresh basil		 Preparation Time: 3 hours

Cooking Time: 15 mins

Serves: 4 children

Steps

  1. Put the dried haricot beans in a large pan and cover them with cold water.
  2. Bring the water in the pan to the boil and boil for 2 minutes, then remove the pan from the heat and leave to stand for 2 hours
  3. Heat some olive oil in a frying pan add the garlic, onion and bacon, and cook until the onion is soft and golden brown.
  4. Drain the beans and then reuse the large pan. Add the onion and bacon mixture, the stock, tomato puree.
  5. Bring the pan to the boil and boil for 2 minutes
  6. Get a casserole dish. Empty the soup from the pan into the casserole dish.
  7. Place the casserole dish in a pre heated oven, 180oc / Gas mark 4, and cook for 3 hours.
  8. Remove the casserole dish from the oven. Pour half the soup into a blender and blend.
  9. Pour the pureed soup back into the casserole dish and stir in the macaroni, parsley and basil.
  10. Place the casserole dish back in the oven for another 45minutes.
  11. Serve with some grated Parmesan cheese, crusty wholemeal bread, and a side salad.
No Comments »

Shepherd’s Pie

kids-healthy-recipes1

Shepherd’s Pie

A British favourite. My children love this nutritious comfort food meal.
Ingredients:
550g lean mince lamb
1 medium leek
2 medium carrots
100g mushrooms
1 garlic clove
1 can kidney beans, drained
1 garlic clove
1 can of tinned chopped tomatoes
900g of potatoes
2 tbl of fresh chopped herbs
300ml water
4 tbl of milk
1 knob of butter		 Preparation Time: 15 mins

Cooking Time: 45 mins

Serves: 4 children

Steps

  1. Pre heat the oven to 180oc / Gas Mark 4
  2. Heat 1 tbl of olive oil in a casserole dish and brown the lamb mince. Remove the mince once cooked.
  3. Wash and chop the leek.
  4. Peel and dice the carrots.
  5. Wash and slice the mushrooms.
  6. Heat 1 tbl of olive oil in the same casserole dish and fry the vegetables along with the garlic until soft.
  7. Add the tomatoes, kidney beans and herbs.
  8. Add the water and the cooked mince.
  9. Stir and simmer gently for 35minutes.
  10. While this is simmering, you can prepare the top of the shepherd’s pie.
  11. Peel and halve the potatoes.
  12. Cook them in a pan of salted water until tender.
  13. Drain off the water and place the potatoes back in the pan. Add the milk and the butter and with a potato masher, mash the potatoes until soft.
  14. Crease an oven proof pie dish. Add the cooked mince. Top with the mash potatoes. Cook in the pre heated oven at 180oc / Gas Mark 4 for 30-35 minutes until the top is crunchy and brown.
  15. Serve with a side salad and chopped fresh tomatoes.
No Comments »

Sausage and Lentils

kids-healthy-recipes1

Sausage and Lentils

This is a healthy alternative to potatoes or pasta, lentils are quick and easy to cook and go well with good quality sausages.
Ingredients:
4 good quality pork sausages
100g of rinsed lentils
50g pancetta
1 small onion
1 garlic clove peeled and chopped
1 tbl of fresh chopped parsley		 Preparation Time: 15 mins Cooking Time: 35 mins

Serves: 2 children

Steps

  1. Pre heat the oven to 180oc / Gas Mark 4
  2. While the sausages are cooking, fry the pancetta in a little olive oil in a heavy casserole dish for 4 minutes.
  3. Add the chopped onion and garlic and fry for another 4 minutes until soft.
  4. Add the lentils and 500ml of water or enough water to cover the lentils.
  5. Simmer for 20 minutes until soft.
  6. Slice the sausages and then add to the lentils, season with pepper and parsley and stir well.
  7. Serve with a side salad and some fresh crusty wholemeal bread.
No Comments »

Vanilla and Strawberry Cakes

kids-healthy-recipes1

Vanilla and Strawberry Cakes

Healthier kids party food doesn’t have to be boring. Here is a nostalgic family favourite.
Ingredients:
125g unsalted butter
125g golden syrup2 large eggs
125g sifted self raising flour
1 tbl of full fat milk
2 drops of vanilla extract
5 ripe strawberries, halved		 Preparation Time: 20 mins Cooking Time: 20 mins

Serves: 10 children

Steps

  1. Pre heat the oven to 180oc / Gas Mark 4
  2. In a large bowl, beat the butter, sugar and vanilla extract together until pale and fluffy.
  3. Beat in 1 egg then sift in the half the flour. Then beat in the other egg and sift the remaining flour.
  4. Fill each fairy cake paper holder with a spoonful of mixture
  5. Place the cakes in the oven and bake for 15 minutes.
  6. Cool on a wire rack when cooked.
  7. Melt the chocolate in a bowl over a pan of gently boiling water, and place a teaspoon of melted chocolate on each cake. Top with half a strawberry.
No Comments »

Vegetable Chips & Pumpkin Dip

kids-healthy-recipes1

Vegetable Chips & Pumpkin Dip

Nutritious and a delicious snack full of beta-carotene, vitamins, and minerals. The beetroot promotes the development of healthy bacteria, so helpful if your child has been on antibiotics recently.
Ingredients:
1 large baking potato
250g of celeriac
2 large carrots
1 sweet potato
1 large uncooked beetroot
3-4 tbl of olive oilPumpkin Dip
5 spring onions
250g of pumpkin seeds
2 garlic gloves
3 tbl of tomato puree
3 large tomatoes, skinned, seeded, and diced
Juice of 1/2 lime
1/2 tsp of ground cumin		 Preparation Time: 15 mins Cooking Time: 15 mins

Serves: 4 children

Steps

  1. Cut the vegetables into long thin strips (1cm thick) Julienne style.
  2. Pour the olive oil onto a baking tray and heat in a preheated oven at 200oc / Gas Mark 6, until hot.
  3. Place the vegetables on the tray making sure that they are covered in oil.
  4. Place the tray back in the oven for 15 to 20 minutes until chips are a light golden brown.
  5. While the chips are baking you can make the pumpkin dip
  6. Dry fry the pumpkin seeds in a frying pan over a moderate heat for 5 to 10 minutes. Turn them over as they pop and go golden brown.
  7. Remove the cooked seeds from the frying pan and allow them to cool to the touch.
  8. Place the seeds in a food processor and grind, adding the garlic, spring onions, ground cumin, tomatoes, tomato puree, and lime juice. Blend until smooth.
  9. Pour the pureed soup back into the casserole dish and stir in the macaroni, parsley and basil.
  10. Serve with the chips and dip together in separate bowls.
No Comments »

Piggies in blankets

kids-healthy-recipes1

Piggies in blankets

I use vegetarian sausages, but you can use good quality sausages from a butchers. These are healthier alternatives to traditional sausage rolls.
Ingredients:
40g of unsalted butter
225g of self raising flour
50g sundried tomatoes
25g chopped fresh parsley
75g grated Cheddar Cheese
12 vegetarian or quality pork sausages
150ml milk
1/2 teaspoon of baking powder
pinch of salt		 Preparation Time: 10 mins

Cooking Time: 10 mins

Serves: 20 children

Steps

  1. Heat some olive oil in a frying pan and cook the sausages, drain on kitchen paper and allow to cool.
  2. Preheat the oven to 200oc / gas mark 6
  3. Greese a baking sheet.
  4. Sift the flour, salt, baking powder into a large bowl.
  5. Rub in the butter with your finger tips ( or use a food processor) until the mixture looks like breadcrumbs.
  6. Stir into the mixture the sundried tomatoes, parsley, and cheese.
  7. Make a well in the middle of the mixture and add enough milk to make a soft dough.
  8. Roll into a square on a lightly floured surface until about 6mm thick. Cut into 20 squares.
  9. Wrap each sausage into a square of dough, then use a little milk to stick down the edge.
  10. Place them on the baking sheet, and brush the tops with a little beaten egg.
  11. Bake in the oven for 10-12 minutes until they have risen and are golden brown.
  12. Serve warm or cold and accompany with tomato ketchup.
No Comments »

Easy Mini Quiches

kids-healthy-recipes1

Easy Mini Quiches

Kids at parties love grazing bit size food. These mini quiches as the name suggests are easy to do, plus you can freeze them for up to four months. They are also a popular standby.
Ingredients:
175g of sifted plain flour
90g of unsalted butter diced
15g of unsalted butter for the filling
1 egg yolk
1 leek, washed and finely chopped
1 courgette sliced
2 large eggs beaten
200ml milk
50g grated Gruyere cheese
1 sprig of rosemary		 Preparation Time: 0 mins

Cooking Time: 15 mins

Serves: 12 children (1 mini quiche each)

Steps

  1. Chill a muffin tray
  2. Put the flour and diced butter and a pinch of salt into a food processor and whiz until the mixture resembles breadcrumbs in texture.
  3. Add the egg yolk and if needed some water, and then process until it forms pastry.
  4. Roll out the pasty on a floured surface to a thickness of 2.5mm.
  5. Cut out pastry circles to line your chilled muffin tray and chill for 1 hour.
  6. Pre heat the oven to 180oc / gas mark 4
  7. Heat 15g of butter and cook the leek for five minutes.
  8. Add the courgette and saute until golden brown.
  9. Spoon mixture into chilled pastry cases and sprinkle with cheese.
  10. Chop the rosemary leaves.
  11. Whisk the milk, eggs, and herbs.
  12. Pour over the filling.
  13. Cook for 15-20 minutes until the filling is golden brown and puffy.
  14. Allow to cool before serving or freezing.
No Comments »

Tuna and couscous salad

kids-healthy-recipes1

Tuna and Couscous Salad

School lunches can become monotonous. Couscous is quick to cook and my kids love it as it is a change from sandwiches.

You can add almost any cooked vegetables you might have left over from the previous night in the fridge. Just chop them up small.
Ingredients:
200g of couscous
400ml of reduced salt vegetable or chicken stock
150g feta cheese
10 ripe baby or cherry tomatoes
1 can of tuna in springwater, drained and flaked
2 tablespoons of fresh basil, torn
1/2 cucumber, peeled and diced		 Preparation Time: 5 mins

Cooking Time: 10 mins

Serves: 2-4 children

Steps

  1. Place the couscous in a pan and pour over the boiling stock. Cover and leave for at least 10-15 minutes until the couscous has absorbed all the liquid. Fluff the couscous with a fork. Cover again.
  2. While the couscous is cooking, cut up the feta cheese and tomatoes.
  3. Mix the feta cheese, tomatoes, cucumber and tuna into the cooked couscous, add the torn basil.
  4. Serve warm or cold
No Comments »

Bubble and Squeak

kids-healthy-recipes1

Bubble & Squeak

This is an old family favourite and something my mother used to cook for me.

Bubble Squeak is an excellent tasty way to provide your children with lots of vegetables and it is very easy too cook.
Ingredients:
550g of potatoes, peeled and cut in half
450g of cooked vegetables ( for example cabbage, onions, leeks, peas, brussel sprouts, carrots, or even lettuce)
50g unsalted butter
50ml of milk
1 tablespoon of finely chopped fresh parsley		 Preparation Time: 10 mins

Cooking Time: 15 mins

Serves: 2 children

Steps

  1. Use a large pan with salted boiling water to cook the potatoes until tender.
  2. Drain the potatoes and return them to the pan.
  3. Add the half the butter to the pan, add the milk and mash well ( or alternatively don’t mash them but dice the potatoes without the milk into smaller pieces which is just as nice)
  4. Add the cooked vegetables and parsley adn season.
  5. Place a large frying pan on the stove and melt the remaining butter.
  6. Add the potatoes and vegetables to the frying pan.
  7. Cook slowly over a low heat for about 10 minutes. Occaisionally flip over the mixture, don’t worry it is breaks up, and begins to get grisp ( this is the best bit).
  8. Cut into small portions before serving.
  9. Can also be served with chicken, ham or a poached egg for  a more substantial meal.
No Comments »
« Older Entries
Healthy Recipes for kids that are healthy, quick, and easy to do. Find more about Healthy Kids Food.