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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.

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.

 

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.