Carrot & Houmous Roll-Ups

Roll-up, roll-up - snaffle something superhealthy in a flash with these vegetarian wraps

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  355

• Protein

  10g

• Carbs

  37g

• Fat

  19g

• Saturates

  3g

• Fibre

  6g

• Sugar

  8g

• Salt

  1.09g

Ingredients

• 200g tub houmous
• 4 seeded wraps
• 4 carrots
• small handful rocket leaves

Directions

1. Spread the houmous between wraps. Coarsely grate carrots and scatter on top of the houmous, finishing each wrap with a small handful rocket leaves and some seasoning. Roll up and eat.

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Salsa Soup

Superhealthy - counts as 2 of your 5-a-day

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  74

• Protein

  2g

• Carbs

  9g

• Fat

  4g

• Saturates

  1g

• Fibre

  2g

• Sugar

  8g

• Salt

  0.42g

Ingredients

• 5 ripe tomatoes, about 300g, chopped into large chunks
• 1 small red onion, chopped
• 1 garlic clove, chopped
• ½ tsp sugar
• juice 1 lime
• handful coriander, stalks and leaves, chopped
• olive oil, to drizzle
• tortilla chips, to serve

Directions

1. Tip all the ingredients into a blender or food processor with a generous grinding of pepper and salt, if you like. Pulse until you get a chunky, frothy soup. Serve straight away with tortilla chips on the side or chill until needed.

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Spicy Chicken & Bean Wrap

Use up leftover cooked chicken in this Mexican-style wrap, for an easy, tasty lunch

• Cooking Time Prep 5 mins
  
• Skill Level Easy
• Servings Makes 1 lunch

Nutrition per serving

• Kcalories

  348

• Protein

  29g

• Carbs

  47g

• Fat

  6g

• Saturates

  1g

• Fibre

  6g

• Sugar

  5g

• Salt

  1.05g

Ingredients

• 1 large flour tortilla wrap (look for Mission Deli wraps)
• handful leftover chicken, shredded
• 4 tbsp drained black beans or kidney beans
• 4 slices pickled jalapeño pepper (or a good splash Tabasco)
• 3 cherry tomatoes, halved
• handful rocket or spinach leaves
• 2 tbsp spicy salsa from a jar

Directions

1. Warm the tortilla in the microwave for 10 secs; this will soften it and makes it easier to roll. Place the chicken and beans along the middle. Season, then spoon over the salsa and scatter with peppers or Tabasco. Lay the tomatoes and leaves on top. Bring the bottom of the tortilla up over the filling. Fold the sides in, then roll into a tight wrap. Pack up tightly to keep it together.

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Sunshine Bars

The solution for any picnic or open air event - a no-bake bar packed with good stuff

• Cooking Time Prep 25 mins
  
• Skill Level Easy
• Servings Cuts into 18 bars

Nutrition per serving

• Kcalories

  190

• Protein

  2g

• Carbs

  22g

• Fat

  11g

• Saturates

  6g

• Fibre

  2g

• Sugar

  11g

• Salt

  0.26g

Ingredients

• 100g dried ready-to-eat tropical medley or other mixed dried fruits
• 100g porridge oats
• 50g puffed rice cereal, such as Rice Krispies
• 85g desiccated coconut
• 50g blanched hazelnuts or shelled peanuts or other nuts
• 50g sunflower, sesame or pumpkin seeds
• 100g light muscovado sugar
• 125ml golden syrup
• 100g butter, chopped up

Directions

1. Chop the tropical medley into pieces using kitchen scissors. Tip the oats, cereal, coconut and fruit into a large bowl and mix well, using a wooden spoon or clean hands. Put the hazelnuts and sunflower, sesame or pumpkin seeds in a frying pan with no oil and, over a moderate heat, stir until they are lightly toasted. Leave to cool a little then tip into the bowl and mix.
2. Put the sugar, syrup and butter in a small pan and heat gently, stirring with a wooden spoon until melted, then simmer for 2 minutes until slightly thicker and syrupy.
3. Quickly stir the syrup into the dry mix, stirring until it all starts to bind and there are no dry patches.
4. Quickly tip into a 20cm square tin and press down with the back of a spoon to even out the surface. Leave to cool and set-about 2 hours. Cut the mixture into 6 one way and 3 the other to make 18 bars. Store in a tin, or wrapped tightly in foil for up to a week.

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Fruit Oat & Seed Bars

A tasty twist on flapjacks with a luscious layer of apricots inside

• Cooking Time Prep 5 mins
  Cook 40 mins
• Skill Level Easy
• Servings Makes 16

Nutrition per serving

• Kcalories

  244

• Protein

  3g

• Carbs

  28g

• Fat

  14g

• Saturates

  6g

• Fibre

  2g

• Sugar

  17g

• Salt

  0.18g

Ingredients

• 140g light muscovado sugar
• 3 tbsp golden syrup
• 140g butter
• 250g rolled oats
• 85g raisins or sultanas
• 85g walnut pieces (or use your favourite nuts, roughly chopped)
• 50g sesame or mixed seeds
• 25g dried cranberries
• 50g ready-to-eat apricots, finely chopped

Directions

1. Heat oven to 160C/fan 140C/gas 3. Gently heat the sugar, golden syrup and butter in a pan until the sugar and butter have both melted. Stir the oats, raisins, walnuts, seeds and cranberries into the pan until coated in the butter.
2. Spoon half the oaty mix into a traybake tin (23 x 23cm or thereabouts). Scatter the apricots over the top, then top with the remaining oat mix. Pack the mix down well and smooth with the back of a metal spoon. Bake for 35 mins or until dark golden. Leave to cool completely before cutting into 16 bars with a sharp knife.

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Lemon & Coriander Houmous

Houmous is so easy to make and beats shop-bought every time. Try it with vegetable crudits in your packed lunch

• Cooking Time Prep 5 mins
  
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  179

• Protein

  7g

• Carbs

  13g

• Fat

  11g

• Saturates

  2g

• Fibre

  6g

• Sugar

  1g

• Salt

  0.12g

Ingredients

• 2 x 400g cans chickpeas in water, drained
• 2 fat garlic cloves, roughly chopped
• 3 tbsp Greek yogurt
• 3 tbsp tahini paste
• 3 tbsp extra-virgin olive oil, plus extra
• zest and juice 2 lemons
• 20g pack coriander

Directions

1. Put everything but the coriander into a food processor, then whizz to a fairly smooth mix. Scrape down the sides of the processor if you need to.
2. Season the houmous generously, then add the coriander and pulse until roughly chopped. Spoon into a serving bowl, drizzle with olive oil, then serve.

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Spiced Chilli Popcorn

This fill-you-up snack is a delicious guilt-free treat

• Cooking Time Prep 5 mins
  Cook 8 mins
• Skill Level Easy
• Servings Serves 5

Nutrition per serving

• Kcalories

  128

• Protein

  2g

• Carbs

  11g

• Fat

  9g

• Saturates

  1g

• Fibre

  0g

• Sugar

  0g

• Salt

  0.02g

Ingredients

• 1 pouch natural microwave popcorn or 100g popcorn kernels
• 1 tsp chilli flakes
• 1 tsp cracked black pepper
• 2 tsp mixed spice

Directions

1. Heat oven to 200C/180C fan/gas 6. Pop the natural microwave popcorn pouch (or popcorn kernels) following pack instructions.
2. Meanwhile, mix together chilli flakes, cracked black pepper and mixed spice. Toss the popcorn with the spice mix, then tip onto a large baking tray and place in the oven for 5 mins until the corn is crisp and the spices are fragrant.
3. Sprinkle with a pinch of salt and eat warm or once cooled. Will keep in an airtight container for up to a week.

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Wrap-Your-Own Spring Rolls

A superhealthy recipe that's ideal for cooking with young children

• Cooking Time Prep 40 mins
  Cook 25 mins
• Skill Level Easy
• Servings Makes 8 - 10

Nutrition per serving

• Kcalories

  202

• Protein

  12g

• Carbs

  32g

• Fat

  4g

• Saturates

  1g

• Fibre

  2g

• Sugar

  8g

• Salt

  2.04g

Ingredients

• 300g pack cooked rice noodles from the chiller cabinet (see tips)
• about 400g/14oz mixed vegetables, thinly sliced and put in separate bowls, such as red peppers, beansprouts, carrots, shredded Chinese leaf cabbage, spring onions
• 140g cooked prawns
• 100g cooked chicken or duck, shredded
• 2 garlic cloves, finely chopped
• small piece ginger, finely chopped
• splash light soy sauce
• Chinese five-spice powder, for sprinkling
• 8-10 sheets of brik or filo pastry (see tips)
• 1 egg, beaten
• sesame seeds, for sprinkling if you want
• For the dipping sauce
• 100g reduced salt and sugar ketchup
• 1 tbsp white wine vinegar
• small piece ginger, grated
• pinch of caster sugar

Directions

1. Heat oven to 200C/180C fan/gas 6. Before you get the kids cooking, put the noodles, vegetables, prawns and chicken in individual bowls for everyone to help themselves. Wash hands, put aprons on, sit the kids down and give them their own mixing bowl and spoon. Let them choose which ingredients they want (noodles are essential) in their rolls and if they want to graze as they choose, that's fine-all the ingredients are cooked or can be eaten raw. Add a bit of garlic and ginger, a tiny dash of soy and sprinkling of five-spice to each bowl and let them mix everything together.
2. Push the bowl aside and lay a sheet of pastry in front of each child. Ask them to spoon the filling down one side of each sheet then give them the beaten egg and a brush so they can brush around the edges. Then help them to roll them up neatly by folding both sides over the filling, then rolling them up.
3. Lift the spring rolls onto a baking tray, seam side down, brush with a little more egg and sprinkle with sesame seeds, if you want. Try to remember which child made which roll to save any arguments at the end! Bake the rolls for 20-25 mins or until golden.
4. While the rolls are in the oven, make the dipping sauce. Get the kids to mix all the ingredients together until the sugar has dissolved. When the spring rolls are golden and crisp, remove from the oven. Leave until cool enough to handle, cut into pieces for smaller kids, then let them eat, dipping the rolls into the sauce.

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Frozen Fruit Sticks With Passion Fruit & Lime Drizzle

This fun and fruity snack is low fat and a great source of vitamin C

• Cooking Time Prep 20 mins
  
• Skill Level Easy
• Servings Makes 8

Nutrition per serving

• Kcalories

  31

• Protein

  1g

• Carbs

  7g

• Fat

  0g

• Saturates

  0g

• Fibre

  1g

• Sugar

  7g

• Salt

  0.01g

Ingredients

• 100g strawberries, hulled and halved
• 8 seedless grapes
• 100g/4oz mango chunks
• 100g/4oz melon chunks
• 2 kiwi fruit, peeled and cut into chunks
• 100g/4oz pineapple chunks
• For the drizzle
• juice 2 limes
• 4 passion fruits, halved and seeds scraped out
• 1 tsp icing sugar

Directions

1. Mix the drizzle ingredients in a small bowl, stirring until the sugar has dissolved. If you want the sauce to be smooth, pass it through a sieve to remove the seeds, or leave them in if you prefer.
2. Skewer the fruits onto wooden skewers and drizzle the sauce on top, reserving a little for dipping. Pop the skewers in the freezer for 45 mins, until just starting to freeze. Serve with the leftover drizzle.

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The Ultimate Makeover Sausage Rolls

Angela Nilsen sends calories packing with her healthier version of these picnic favourites

• Cooking Time Prep 25 mins
  Cook 20 mins
• Skill Level Easy
• Servings Makes 16

Nutrition per serving

• Kcalories

  99

• Protein

  5.9g

• Carbs

  6.8g

• Fat

  5.5g

• Saturates

  2g

• Fibre

  0.6g

• Sugar

  0.3g

• Salt

  0.27g

Ingredients

• For the filling
• 1 tsp rapeseed oil
• 1 plump shallot, finely chopped
• 100g green lentils, drained weight from a 400g can
• 300g lean pork mince (8% fat), preferably organic
• 50g fresh white breadcrumbs
• 2 tsp finely chopped tarragon
• good pinch dry mustard powder
• good pinch grated nutmeg
• For the pastry
• ½ x 375g sheet of ready-roll puff pastry
• 2 tsp semi-skimmed milk, to glaze

Directions

1. Heat oven to 220C/200C fan/gas 7. Line a baking sheet with baking parchment.
2. Heat the oil in a small, non-stick frying pan. Tip in the shallot and fry for a few mins until softened. Leave to cool. Meanwhile, mash the lentils in a bowl with the back of a spoon, then stir in the rest of the ingredients, the shallot, a small pinch of salt and a good grating of black pepper. Chill for 20 mins (not essential but makes it easier to shape).
3. Halve the filling. Lightly flour the work surface and, using your hands, roll each half, one at a time, to a 28cm-long sausage shape (picture 1)-dust more flour on the work surface if it starts to stick. Set aside.
4. Roll out the pastry on a clean, lightly floured work surface to a 28cm square. Cut in half to give 2 rectangles. Lay one of the sausage shapes along one of the long edges of one pastry rectangle. Roll the pastry around it to almost enclose (picture 2), then brush a little milk down the opposite long side. Roll the join underneath and press lightly down to seal. Trim off the ends to neaten if necessary, then slice into 8 rolls (picture 3). Place on a baking sheet, with the joins underneath. Using the blunt side of the knife, make 3 indents on top of each roll (picture 4). Repeat with the rest of the pastry and filling. Brush the tops with a little milk.
5. Bake for 18-20 mins until golden and slightly puffy. Remove from the sheet and cool on a wire rack. Serve warm or cold.

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