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Did you know? One cup of Guacamole provides 2.9 grams of protein. Avocados the main ingredient of guacamole recipes also provides all 18 essential amino acids necessary for the body to form a complete protein. The avocado’s fiber content makes the protein easier for the body to absorb, as opposed to animal protein that can be hard for some people to digest.

Bogeyman Soup

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A gorgeous green healthy soup that’s full of nutritious vegetables, which the kids might not usually like to eat – just don’t tell them what’s in it!

Bogeyman Soup

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Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Servings 4

Ingredients
  

  • 2 leeks washed and sliced
  • 250 g broccoli broken into florets
  • 250 g potatoes peeled and chopped
  • 600 ml 1 pint vegetable or chicken stock
  • 100 g spinach washed
  • 300 ml ½ pint semi-skimmed milk
  • Ground black pepper

Instructions
 

  • Put the leeks, broccoli and potatoes into a large saucepan and add the stock.
  • Heat until just boiling, then turn the heat down. Cook over a lowheat with the lid on for 15-20 mins or until the potatoes are tender.
  • Add the spinach and cook gently for another 2-3 mins, until the leaves wilt down.
  • Blend the soup to a puree using a hand-held stick blender, ortransfer it to a food processor or blender and whizz until smooth. Add the milk and reheat gently, seasoning with ground black pepper. Serve.

Notes

Top tip: You can use vegetable or chicken stock cubes, or concentrated stock from a jar, following the instructions to make up the correct strength for 600ml (1 pint) of water. Cover, cool and refrigerate the soup, using it within 3 days of making and re-heat thoroughly before serving.

Squash and Pepper Risotto

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Just five ingredients are all it takes to make this tasty dish – perfect for lunch or supper and suitable for vegetarians, too

Squash and Pepper Risotto

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Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Servings 4

Ingredients
  

  • 1 onion peeled and thinly sliced
  • 250 g 8oz risotto rice
  • 1 medium butternut squash peeled, deseeded and cut into small chunks
  • 900g/2lb prepared squash
  • 1 red pepper deseeded and cut into strips
  • 45 g 1½oz Parmesan cheese, grated
  • This is tasty with garlic white wine, frozen peas and some fresh herbs added.Sue McMahon

Instructions
 

  • Heat a large pan containing 1tbsp olive oil and the onion, and cook for 5 mins until the onion softens. Add the rice, stir well for a minute, then add 600ml (1 pint) hot water and the chunks of butternut squash.
  • Cook, stirring occasionally, over a medium heat, until liquid is almost absorbed, about 10 mins. Add another 300ml (½ pint) hot water and the red pepper strips, and cook for about 15 mins until the squash is tender. Add more hot water if needed. Leave the risotto to rest for a few mins.
  • Stir in half the cheese, season well, then serve with the rest of the Parmesan and drizzle with extra olive oil, and sprinkle with freshly ground black pepper.

Notes

This is tasty with garlic, white wine, frozen peas and some fresh herbs added.

Roasted Peppers with Spiced Beans and Goat’s Cheese

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This is a great twist on the usual stuffed peppers recipe with spicy beans and tangy goat’s cheese in this hearty vegetarian dish.

Roasted Peppers with Spiced Beans and Goat's Cheese

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Prep Time 25 mins
Cook Time 1 hr
Total Time 1 hr 25 mins
Servings 4

Ingredients
  

  • 2 large red peppers
  • 3 tablespoons 45 ml extra virgin olive oil
  • 1 onion chopped
  • 1 garlic clove crushed
  • 85 g canned button mushrooms
  • ½ small butternut squash peeled and diced
  • 200 g can curry sauce
  • 1 x 400 g can red kidney beans drained
  • A little low-sodium salt and freshly ground black pepper
  • 125 g 4 oz Goat’s cheese, roughly sliced
  • 2 tablespoons 30 ml chopped fresh coriander

Instructions
 

  • Heat the oven to 190 C/ 375 F/ Gas mark 5.
  • Cut the peppers in half lengthways, keeping the stalk attached, and remove the seeds. Brush the outsides with a little of the extra virgin olive oil then place them, skin-side down, in a roasting tin, packing quite tightly so they don’t roll over.
  • Heat 2 tablespoons of the oil in a large pan and add the onions and garlic. Cook over a moderate heat for 3 minutes until the onions have softened.
  • Add the mushrooms and squash and continue cooking for a further 5 minutes.
  • Add the curry sauce and red kidney beans. Bring to the boil, then reduce the heat and simmer for 10 – 15 minutes until the vegetables are tender. Season with the low-sodium salt and pepper. Stir in the Goat’s cheese and fresh coriander
  • Spoon the bean mixture into the pepper halves. Drizzle over the remaining olive oil. Cover the roasting tin tightly with foil and bake for 1 hour until the peppers are tender.

Notes

If your kids aren't fans of spicy foods, tone down the curry sauce by using a little mixed with chopped tomatoes