Fish Pie with Watercress Sauce

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This family-friendly fish pie with watercress sauce recipe will be loved by adults and children alike. Packed with veggies and flaky white haddock, a great source of vitamins and proteins, this is a hearty and healthy dish that will quickly become a favourite. This dish is also suitable for freezing, so it’s a great one to make in advance.

Fish Pie with Watercress Sauce

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Prep Time 20 mins
Cook Time 55 mins
Total Time 1 hr 15 mins
Servings 2

Ingredients
  

  • 800 g potatoes
  • 1 handful fresh mint leaves
  • 1 handful fresh parsley
  • 2 handfuls of rinsed watercress very large stalks removed
  • 1 clove of garlic
  • Juice of half a lemon
  • Crunch of black pepper
  • 150 ml double cream
  • 2 MSC certified sustainable haddock fillets skinned and boned or other sustainable white fish
  • 150 g frozen peas
  • Large knob of unsalted butter
  • Two whisked eggs optional

Instructions
 

  • Preheat your oven to 200°C/400°F/Gas Mark 6.
  • Peel the potatoes, chop into quarters and drop into a large pan of cold water. Bring the potatoes to a boil on the hob then reduce to a medium simmer. If you have a steamer pan, use the bottom part to boil your potatoes and then you can use the same water to steam your fish over the top. Pop a timer on for 15 minutes.
  • Meanwhile, put the mint, parsley, watercress, lemon juice, peeled garlic clove, black pepper and cream into a high speed blender, and blend until smooth.
  • When the timer goes off on the potatoes, add the fish fillets to the steamer, along with the peas. Put the lid on and steam for 5-10 minutes, or until the fish is soft and flaky and the peas and potatoes just tender (timing depends on the size of the fish fillets). This does cook surprisingly quickly though so don't leave it! Alternatively, you can poach the fish and peas in water in a separate saucepan. The saucepan needs to be wide enough to allow space for the fish to sit completely under the water. Simmer on medium heat for 5-10 minutes until the fish is flaky and the peas tender. (The total cooking time for the potatoes is 20-25 minutes).
  • Turn your steamer off and put the fish onto a plate and break into flakes (ensuring there are no bones). Drain the potatoes and mash in a bowl with the butter and whisked eggs. The eggs give the potato a wonderful golden crust when baked, but can be left out if you prefer.
  • Now to create your pie. Put the flaked fish and green peas into a ceramic dish 25cm x 15cm, by 5cm deep (or 3 individual portion sized dishes). Pour over the green sauce and stir through. Spoon the mashed potato on top, carefully pressing the potato to the edge of the dish to seal in the contents. Fork over the mash to create a beautiful finish.
  • Pop the pie into your preheated oven for 20 – 30 minutes, or until the potato is nice and golden
  • Mash or blend to desired consistency, or serve as it is for older babies/toddlers.

Notes

If you don't have a steamer, you can simply poach the fish in a saucepan of water for the same time along with the peas.

Healthy Grilled Chicken with Courgettes and Peppers

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If you’re on a diet then chicken is one of the best foods to eat. It’s high in protein and b vitamins and is low in fat, as long as the skin is removed before cooking. Grilling is also a really healthy way to cook chicken as no extra fat is needed. Here, the chicken is flavoured with lemon juice before grilling, but you could sprinkle it with dried herbs or add a splash of soy sauce or Worcestershire sauce for extra flavour. Keep turning the chicken during grilling and take care not to overcook it or it will start to dry out

Healthy Grilled Chicken with Courgettes and Peppers

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Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Servings 4

Ingredients
  

  • 4 chicken breast fillets skinned
  • 3 tbsp lemon juice
  • Salt and freshly ground black pepper
  • 2 courgettes halved lengthways and sliced
  • 1 large red pepper deseeded and cut into chunks
  • 1 large yellow pepper deseeded and cut into chunks
  • 1 tbsp olive oil
  • 2 tsp dried mixed herbs
  • 1 tsp capers drained and chopped
  • Salad to serve

Instructions
 

  • Place the chicken fillets on a foil-lined grill pan and brush with half the lemon juice. Season with salt and freshly ground black pepper and cook under a medium-hot grill for 20 mins, turning a few times.
  • Place the courgettes and peppers in a bowl with the rest of the lemon juice, olive oil, mixed herbs and chopped capers. Season with salt and freshly ground black pepper and spread on the grill pan around the chicken.
  • Grill the chicken, courgettes and peppers for a further 15-20 mins until the chicken is cooked through and the vegetables are lightly charred in places. Serve with salad.

Notes

If the chicken fillets are quite thick, butterfly them by cutting nearly all the way through each fillet and opening and flattening out the flesh – this will help to cook them quickly and evenly

Chicken and Pepper Pasta Salad

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Colourful and healthy this chicken and pepper pasta salad is a superfood feast. Red pepper, watercress and juicy mango are packed with vitamins and antioxidants to keep you fit and energized. Chicken adds some protein and pasta provides carbohydrate to fill you up so it really is a meal in a bowl. Finish with a sprinkle of seeds and nuts for a satisfying crunch. If you have any leftover cooked chicken from a roast use it in this salad instead of cooking fresh – it will perk it up no end. The same with any leftover cooked pasta (any shape will do), tossed into this salad it will be transformed.

Chicken and Pepper Pasta Salad

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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 200 g spaghetti or pasta shapes
  • 1 tbsp olive oil
  • 2 chicken breast fillets sliced
  • 1 red pepper deseeded and sliced
  • 1 red chilli deseeded and chopped
  • 4 spring onions sliced
  • 1 small ripe mango peeled, stoned and cut into chunks
  • 75 g watercress
  • Small handful fresh flat-leaf parsley leaves
  • 1 tbsp suflower seeds
  • 1 tbsp pumkin seeds
  • 25 g hazelnuts chopped

Dressing

  • 2 tbsp sherry vinegar
  • 6 tbsp olive oil
  • 2 tsp Dijon mustard

Instructions
 

  • Cook the spaghetti or pasta shapes in a large pan of boiling salted water for 10 mins, until just tender.
  • While the pasta is cooking, heat the oil in a large frying pan, add the chicken, pepper and chilli and stir-fry over a high heat for 5 mins until the chicken is cooked and the pepper has softened. Set aside to cool.
  • Drain the spaghetti or pasta, rinse under cold water and drain again. Place in a salad bowl with the chicken, pepper and chilli. Add the spring onions, mango, watercress and parsley and toss to mix.
  • Place dressing ingredients in a screw top jar with a pinch of salt and freshly ground pepper. Shake well to mix and pour over the salad. Sprinkle over the pumpkin and sunflower seeds and hazelnuts.

Notes

Egg noodles can be used instead of spaghetti or pasta shapes. Just cook them for 3-4 mins in boiling salted water until just tender then cool under cold running water and drain.

Sardines and Salad on Toast

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This sardines and salad on toast recipe is such an easy lunch time snack or starter recipe to rustle up. It only takes 13 mins to prepare and cook and is healthy too. This recipe serves 8 people but you can half the amount if you’re serving less. Fresh sardines are best and fresh salad leaves and onions too. Each portion of sardines on toast works out at 156 calories per serving and 7.5g of fat. Fish is a great choice for lunch and it will keep you full until dinner time as it’s packed full of protein. Season with grounded black pepper and enjoy.

Sardines and Salad on Toast

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Prep Time 10 mins
Cook Time 3 mins
Total Time 13 mins
Servings 8

Ingredients
  

  • 1 small ciabatta cut into 8 oblique slices
  • 1 large garlic clove halved
  • 1 medium red onion peeled and sliced thinly into rings
  • 1 tbsp each chopped fresh dill and parsley
  • 3 tbsp olive oil
  • 1 tbsp wine vinegar
  • 4 fresh or frozen and thawed sardines, gutted, cleaned, boned and halved
  • 10 small tomatoes each sliced into 3
  • Horseradish or tartare sauce to serve

Instructions
 

  • Set the grill to medium-high. Toast the bread on both sides on a baking sheet, then rub one side of each slice with the garlic to add flavour. Meanwhile, mix the onion rings in a bowl with the herbs, 2 tbsp olive oil, vinegar and seasoning.
  • Line the baking sheet with foil and lay the sardine fillets, skin side up on it. brush with the rest of the oil, season and gril for 2-3 minutes, while you pile slices of tomato, the onions and herbs on the toasted ciabatta. Put the hot sardines on top, season and serve with sauce.

Notes

To prepare sardines, cut off the head, slit down the length of the belly to open it. Pull out the guts. Hold the fish, belly down, on the work surface and press down on it hard enough to flatten it. Turn it over and pull out the back bone. Trim off all fins. Wash well. Cut in half to make two fillets.

Spelt Pancakes

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Make your pancakes with spelt flour for a different taste. Spelt flour has a nuttier, sweeter flavor and is high in protein

Spelt Pancakes

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Prep Time 5 mins
Cook Time 3 mins
Total Time 8 mins
Servings 12

Ingredients
  

  • 220 g spelt flour
  • Pinch of salt
  • 2 free range eggs
  • 550 ml full cream milk
  • 50 g unsalted butter

Instructions
 

  • Break the eggs into the flour and salt and gently whisk. Gradually blend in the milk, splash at a time, until the batter is smooth like single cream.
  • Melt the butter in a non-stick frying pan, whisk 2tbsp into the mixture and reserve the rest for greasing the pan between pancakes. Leave the mixture to rest for 30mins.
  • Grease the pan and heat until ‘smoking hot’. Add 2 tbsp of the batter to the pan, tipping the mixture from side to side, and using a pallet knife, carefully lift the edges of the pancake. When golden brown, flip the pancake over and cook the other side.
  • Keep warm in the oven with interleaves of greaseproof paper between pancakes. Serve immediately with a topping of your choice!

Notes

Raid your fridge and cupboard for your fillings: traditional lemon sprinkled with castor sugar, or bananas drizzled with clear honey…you name it, everything goes!

Carrot and Butternut Squash Soup

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There are days when only soup will do; when we crave the soothing comfort of that warming slurp. The great thing about soup is that, with just a few cheap ingredients, you can make up a big healthy batch and keep it in the fridge for a quick snack and it’s perfect for freezing too. For a super speedy and healthy snack, whip up this simple sunshine bowl of soup; sure to brighten up any grey day

Carrot and Butternut Squash Soup

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Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 6

Ingredients
  

  • 2 onions chopped
  • 1 tbsp sunflower oil
  • 1 butternut squash peeled and diced
  • 4 carrots peeled and sliced
  • 2 sprigs fresh thyme leaves only
  • Salt and freshly crack black pepper
  • 1.5 litres hot vegetable stock
  • Parsley for garnishing
  • Crème fraiche for garnishing

Instructions
 

  • In a large pan, fry the onions in oil until translucent and soft. Add squash and carrots and stir, cooking for a further 5 minutes. Add thyme and season well with salt and freshly ground black pepper. Pour over stock and bring to boil. Allow to simmer gently for 30 minutes, or until vegetables are cooked through.
  • Remove from heat and allow to cool slightly. Using a hand blender or a liquidiser, blend to a smooth soup. If too thick, add a little more stock until desired consistency is achieved.
  • Divide soup into bowls and serve with a dollop of crème fraiche and parsley.

Notes

For a fiery kick, add a diced chilli. Remember, the smaller the chilli, the hotter the taste. Fry with onions in step 1.

 

Cheesy Scrambled Eggs with Bacon

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Scrambled eggs are delicious on their own but if you add cheese to them they become extra special. Cheesey Scrambled Eggs with Bacon makes an excellent breakfast dish for the weekend when you may have a little more time to prepare something good. This recipe would be great for a snack or light lunch. Served on hot buttered wholemeal toast it makes a filling and healthy start to the day.

Cheesy Scrambled Eggs with Bacon

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 2

Ingredients
  

  • 2 rashers back bacon
  • 4 medium eggs
  • 15 g butter
  • A little milk
  • Salt and freshly ground black pepper
  • 50 g mature Cheddar cheese grated
  • 2 large slices wholemeal bread
  • Butter for spreading

Instructions
 

  • Grill the bacon until crispy and keep warm.
  • Put the eggs into a small bowl and beat lightly with a fork, then pour them into a small saucepan.
  • Add the butter and milk and stir together well with a wooden spoon.
  • Put the pan on a low heat and cook gently, stirring constantly until the eggs thicken and become creamy. Season to taste. Take the pan off the heat.
  • Add the cheese and stir into the mixture evenly.
  • Toast the bread, then butter each slice.
  • Arrange the bacon on top of the toast, then spoon on the cheesy eggs.
  • Serve immediately.

Notes

To make this really special add some smoked salmon trimmings to the cheesey scrambled eggs. Add the salmon after the eggs have cooked. Serve with or without the bacon. Instead of serving on toast why not try toasted bagels or muffins.

Clown Face Frittata

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A terrific idea for kids snacks- these potato shapes are healthy, and as fun to make as they are to eat!

Clown Face Frittata

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Prep Time 20 mins
Total Time 20 mins
Servings 4

Ingredients
  

Ingredients for the fritatta

  • 350 g 6oz potatoes, peeled, sliced and cooked
  • 6 medium eggs
  • Salt and freshly ground black pepper

For the face

  • 50 g 20z red cheese, grated, eg Red Leicester
  • 1 Mushroom
  • 1/2 Red pepper
  • 1/2 Green pepper
  • 1 small Tomato

Instructions
 

  • Lightly oil a shallow, oven proof dish.
  • Arrange the cooked slices of potato in the dish.
  • Beat the eggs together with some salt and pepper then pour over the potato.
  • Cook in the oven for 10 minutes until the egg is just starting to set.
  • Using the cheese, mushroom, peppers and tomato make a clowns face.
  • Increase the oven temperature to 200ºC, 400ºF, Gas mark 6 and cook for another 10 minutes.
  • Serve immediately.

Pineapple and Carrot Muffins

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Mix grated carrots, pineapple chunks, honey and cinnamon for a delicious, guilt-free afternoon snack – these muffins are less than 200 calories each!

Pineapple and Carrot Muffins

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Prep Time 25 mins
Cook Time 25 mins
Total Time 50 mins
Servings 12

Ingredients
  

  • 227 g can pineapple chunks drained, reserve juice
  • 4 x Shredded Wheat
  • 150 ml ¼ pt pineapple juice, from carton
  • 75 g vegetable fat such as Trex
  • 165 ml clear honey
  • 2 eggs
  • 200 g plain flour
  • 2 tsp bicarbonate of soda
  • 1 tsp ground cinnamon
  • ½ tsp salt
  • 110 g freshly grated carrot

Instructions
 

  • Heat oven 180°C/350°F/Gas 4
  • Combine the reserved pineapple juice, shredded wheat and pineapple juice from the carton and leave to soften.
  • Whisk together the Trex and honey until the mixture is very light, then beat in the eggs.
  • Sieve the flour, bicarbonate soda, cinnamon and salt and stir into the egg mixture along with the pineapple, Shredded Wheat and grated carrot.
  • Spoon into muffin cases and bake for about 25 minutes until cooked.