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The Little Book ofMarvellous

Recipes

For you and your little ones

0042 Food Booklet AW.indd 1 28/02/2011 11:55

A Recipe Book with a Difference

Contents

Welcome to The Little Book of Marvellous Recipes! Inside you will find some delicious, step-by-step recipes and meal ideas for you and your toddler. The recipes are simple, easy to follow . . . and the rest of the family will love them too!

Feeding Your ToddlerGood food can help your child to form strong bones and teeth, muscles and a healthy body. A balanced diet can help to prevent against illnesses now and for the future and making healthy homemade dinners will help to establish good eating habits for life.

Good food is one of the biggest factors towards a healthy, happy child but it can be tricky when your toddler refuses to eat what you give them. In this recipe book, we have chosen recipes that toddlers will love but there are also plenty of ideas and tips to help those little fussy eaters, from hiding vegetables in dishes to being more creative with food!

Cook It Together! Have fun in the kitchen and help your child to eat more healthily. Yummy food can be as much fun to make as it is to eat! Use this book to learn a new recipe and teach a family member or friend, or why not invite friends and their children round for a tea party or lunch and make some of the delicious snacks for everyone. But most importantly . . . have fun in the kitchen!

This recipe book has been created in partnership by Edinburgh Community Food, NHS Lothian and The City of Edinburgh Council and has been developed from an early year’s health project called ‘Food, Health and My Child’. Edinburgh Community Food is a registered charity that tackles health inequalities in Edinburgh. 1

BREAKFASTCereals and Toppings 04 Can You Flip a Pancake? 05 An EGGcellent Breakfast 06 Fruity Fun 07 Tasty Toasts 08

LUNCHScrumptious Soups 10Shapely Sandwiches 12Lunch on a Stick 13Simple Salads 14Mini Pizza Faces 14

DINNERBrilliant Homemade Burgers 16 Cottage Pie with Carrot Mash 17 A Mean Spaghetti Bolognese 18 Chicken and Cherry Tomato Pasta 19 Tremendous Tuna Cakes 20 Fussy Fred’s Mini Fish Pie 21 Homemade Fishy Fingers 22

SNACKSDips and Dippers 24Banana and Walnut Loaf 25Scones, Glorious Scones 26Marvellous Muffins 27

0042 Food Booklet AW.indd 2-3 28/02/2011 11:55

Getting Started

2 3

Hygiene and SafetyAlways remember to wash your hands before preparing food.

NutsNuts should NOT be given whole to children under the age of 5 as there is a risk of choking. Chopped nuts and nut pastes can be offered.

MilkFull-fat milk can be given to children from the age of 1. If your child is not a fussy eater and has a varied, well-balanced diet you can switch to semi-skimmed milk from the age of 2. Do not give children under 5 years fully skimmed milk as it is too low in calories and Vitamins A and D.

HoneyHoney is not suitable for children under 1.

Top Tips Inside you will find plenty of Top Tips so look out for the stars!

BreakfastBreakfast . . . the most important meal of the day. Breakfast provides the energy needed to face the day, as well as some essential vitamins and minerals (found in fortified cereals). You’ve been fasting all night, you deserve a delicious start to the day!

Having a healthy breakfast may help to control weight gain because eating first thing in the morning helps to stabilise blood sugar levels and this helps to regulate your appetite. Eating first thing in the morning can help stop you from snacking on high fat or sugary foods before lunch.


Cereals and Toppings Can You Flip a Pancake?

4 5

YOU WILL NEED

Cup of Porridge Oats

Half a cup of water

Half a cup of milk

* For a creamier

porridge use a full

cup of milk instead

of water

j

YOU WILL NEED1 mug of milk1 mug of self-raising flour1 egg

Pinch of saltA handful of: grated apple or pear, some strawberries or blueberries OR chopped banana

A knob of sunflower margarine

A bowl of cereal is a very healthy way to start the day but try to choose those that are low in sugar or try making a bowl of porridge in the morning. Either are slow burning carbohydrates which give you longer-lasting energy throughout the morning and also help with concentration and can be served with lots of yummy toppings.

How to Make a Bowl of Porridge

What to do:1. Pour all ingredients into a pot over a medium heat and

simmer gently for 6-7 minutes, stirring continuously.

Toppings for Cereal

Fresh berries: • strawberries • raspberries • blueberries • blackberries.

Soft fruits: • mango • chopped banana • pears • peaches.

Crunchier and chewier : • dried banana • cranberries • raisins • nuts (only give whole nuts to children over 5) • sultanas.

Fruit is a great alternative to added sugar because it contains natural sugars making your cereal taste sweet. Try not to buy sugary breakfast cereals as it’s more difficult to get your child to eat healthily if they are used to a sweet taste.

Serve cereal with some warm milk during those chilly winter months.

Many breakfast cereals are fortified with iron so it’s good to give some vitamin C foods or drinks at the same time. A glass of watered-down orange juice or a kiwi fruit can help boost iron absorption.

These pancakes are extremely juicy and served with a dollop of plain yoghurt and a drizzle of honey will make a satisfying start to the day (remember only give honey to children over 1).

What to do:1. Put the milk, flour, salt and egg into a bowl and

whisk together.

2. Grate the apple or pear into the mixture OR if you are using blueberries, raspberries or strawberries then throw a handful into the mixture and mix.

3. Put a frying pan onto a medium heat and add the margarine, allow it to heat then add a tablespoonful of the mixture.

4. After a minute or two you will see some bubbles on the top … flip the pancake over and cook until golden.

5. Repeat – with another spoonful of the mixture.


An EGGcellent Breakfast! Fruity FunFruit Salad

There’s nothing better to start the day than a fresh juicy fruit salad, whether it’s lots of different fruits or just a tin of peaches! This can be served with natural yoghurt or fromage frais. Sprinkle some oats or muesli on top for some tasty crunch!

Here are Some Tasty Fruits to Use • melon • grapes • bananas • small oranges • apples • tinned peaches

6 7

YOU WILL NEED

2 eggs

2 slices of bread

A knob of sunflower

margarine

A splash of milk

YOU WILL NEED2 eggs

2 slices of bread

A splash of milk

A handful of blueberries

1 small banana

1 tbsp olive oil

UEggs are a wonderfully cheap, yet incredibly healthy, meal or snack! They are packed with lots of vitamins and minerals and easy to make. Try some of these ideas!

Scrambled Eggs

What to do:1. Break the eggs into a bowl and add the milk.

Whisk gently with a fork.

2. Melt the margarine in a pot over a medium heat.

3. Add the mixture to the pot and stir gently until there is no liquid left and it looks lumpy. This should take you about 7-10 minutes.

4. Pour the contents over buttered toast.

Eggy Bread with Blueberries

What to do:1. Break the eggs into a large bowl and add the milk. Whisk gently.

2. Mash the banana in a different bowl.

3. Mix the blueberries into the banana mixture.

4. Heat the oil in a frying pan over a medium heat.

5. Dip your bread on both sides into the eggy mixture.

6. Spread the banana mixture on one slice of bread and put the other slice on top to make a sandwich. Press down firmly.

7. Transfer to the warm frying pan and fry on both sides until golden brown.

Eggs are a fantastic source of protein which is incredibly important for your growing child.

Raw or under-cooked eggs are not suitable for young children so make sure you cook them thoroughly!

Smoothies – Great for Anytime of the Day!

What to do:1. Peel and chop the fruit and place

in a blender.

2. Add the rest of the ingredients and whiz until the mixture is smooth(ie).

Just add milk, yoghurt or fresh orange juice to any combination of soft fruit for a delicious start to the day! Serve with a straw.

Other Fruit Combinations Raspberry, strawberry and blueberry Blackberry, strawberry and banana Pineapple and mango Peach and papaya

If children don’t like the seeds from fruit then put the blended mixture through a sieve and serve.

Both yoghurt and milk are high in calcium, great for growing bones and teeth!

YOU WILL NEEDBerry Blast1 banana

A handful of strawberries or raspberries250ml fresh orange juice or plain yoghurtBananarama3 bananas1 large tsp of honey2 tbsp of plain, vanilla or banana yoghurtA splash of milk (full-fat or semi skimmed)

YOU WILL NEED

Sunshine Smoothie

½ pineapple or tin of pineapple chunks or rings

½ melon

250ml fresh orange juice

Paradise

Handful of green grapes

2 kiwis, peeled and chopped

1 banana

1 tbsp of natural yogurt


Tasty Toasts

8 9

Carbohydrates are a really great way of making sure you get lots of energy in the morning but if you find toasted bread a little dull and boring, here are some toasty alternatives!

Muffins Muffins are an ideal size for little ones to pick up and eat as finger food. There are some delicious recipes in our snack section.

Tea Cakes Tea cakes are fruity and delicious served with margarine and jam. Raisins are juicy and high in fibre.

Crumpets Tasty served with scrambled eggs.

Bagel Mmm, cream cheese and chives go very well together!

Toppings:

Margarine and jam

Chopped banana (with a little chocolate spread – this makes a healthier alternative to high sugar cereals)

Scrambled eggs, ham slices, roasted cherry tomatoes

Baked beans

New tastes and textures are important to encourage good eating habits.

LunchLets face it . . . lunch can quite often be BORING and it’s so easy to make the same old sandwiches every day! Well read on for some inspiration . . . think about jazzing up your child’s lunch (and yours) by varying what they are eating every day and don’t forget that the way food looks on the plate is very important. Try to make lunch as interesting as you can. You’ll be surprised at the results!


Scrumptious Soups Scrumptious Soups

10 11

Carrot and Coriander Soup

What to do:1. Heat the oil in a heavy based pan, add the onion

and fry until soft.

2. Prepare the other vegetables, add these to the pan and fry for 5 minutes.

3. Add the ground coriander and stir for 1-2 minutes to let the flavour out.

4. Pour in the stock and bring to the boil. Reduce the heat and simmer for 30-45 minutes, until all the ingredients are soft.

5. Remove from the heat and blend with a hand-held blender.

6. If using fresh coriander, chop and stir into the soup then serve with warm, crusty bread.

Carrots are a great source of vitamin A, which helps you to see in the dark!

Leek and Potato Soup

What to do:1. Cut the bottom of the leeks and make a cut down

the middle. Wash thoroughly making sure to get rid of all the dirt.

2. Slice into circles and fry the leek in oil in a heavy based pan for approx. 10 minutes or until soft.

3. Meanwhile peel the potatoes.

4. Once the leeks are soft add the stock, potatoes and bring to the boil. Simmer for 30 minutes.

5. Blend with a hand held blender and serve with warm, crusty bread.

YOU WILL NEED

1 tbsp sunflower oil

1 onion, chopped

1 tsp ground coriander

1 potato, chopped

6 carrots, peeled and chopped

2 pints vegetable stock

A handful of fresh coriander (optional)

YOU WILL NEED

2 leeks

4 medium sized

potatoes, chopped

750ml vegetable stock

1 tbsp sunflower oil

Lentil Soup

What to do:1. Heat a tablespoonful of oil in the bottom of a large pot.

2. Peel and dice the onion and add to the heated oil.

3. Peel and grate the carrots. Add these to the pot and fry for 5-10 minutes.

4. Wash the pre-soaked lentils in cold water.

5. Add the vegetable stock and lentils to the pot. Bring to the boil and then simmer for 45 minutes.

Lentils are a good source of iron, which helps us to make red blood cells. They are also rich in cholesterol lowering fibre.

Tomato Soup

What to do:1. Heat the oil in a heavy based pan.

2. Add the garlic and onions, stir for a couple of minutes.

3. Add the tomato puree, chopped tomatoes and stock.

4. Bring to the boil, then simmer for 15 minutes.

5. Blend with a hand held blender, then add the chopped basil leaves (if using) and serve.

Tomatoes are a great source of vitamin C, which helps to boost our immune system.

YOU WILL NEED

4 carrots

1 large onion

150g lentils

2 pints vegetable stock

1 tbsp vegetable oil

YOU WILL NEED1 tbsp olive oil4 cloves garlic, chopped

2 onions, choppedHandful fresh basil leaves (optional)

100g tomato puree400g tin chopped tomatoes

150ml vegetable stock


Shapely Sandwiches Lunch on a Stick

Fruit on a Stick

Sandwiches make a great snack or lunch for children, but can be boring and repetitive. Try giving them bite-sized sandwiches, or cut them into fingers to make it more exciting. Cookie cutters are a great way to make sandwiches fun and you could also decorate the plate with watercress to make it look like grass!

Or how about cutting up fruit and veg into fun shapes and decorating around the sandwiches.

Ideas for Fun Sandwich Shapes • animal shapes • hearts • stars • teddy bears

Bagel Snake Cut a bagel in half and then cut each slice through the centre leaving you with 4 semi-circles. Arrange each semi-circle on the plate to form the shape of a snake and spread your snake with your favourite topping.

Fillings and Toppings • tuna, sweetcorn and mayonnaise • ham and cherry tomato/cucumber • cheese and tomato/cucumber • hummus and pepper • bacon, avocado and tomato • chicken and mayonnaise

Eating in a different location will do wonders for a fussy eater! Try eating outside during the summer, like going on a teddy bear picnic to the park or for those cold days try a picnic in the livingroom.

For kids on the go, thread bite-sized food onto a skewer (or a straw for younger children) for a quick and stress-free lunch.

Here are some Foods that Thread Easily • apple chunks • avocado • beef • chicken • cherry tomatoes • cucumber • fish • ham • roasted peppers • pineapple chunks

If you can’t get hold of a toothbrush, try eating a small cube of cheese after lunch or dinner. This may help protect teeth against tooth decay.

For desert, try threading some colourful fruit pieces onto your skewer.

Here are some Fruits that Thread Easily • bananas • grapes • kiwi • melon balls • pineapple chunks • raspberries • satsumas • strawberries

Offer new foods when your child is hungry and only offer one new food at a time.

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Simple Salads

Mini Pizza Faces

DinnerWe have selected a few of our favourite family recipes for you to enjoy. Our meals are energy-rich which is essential for growing toddlers. A homemade dinner is very important and not just for a healthy meal but it allows you to sit down together as a family.

Fussy eating is incredibly common and almost all children will go through a phase at some point but that doesn’t make it any less frustrating or worrying. Food fads are common and most children grow out of it fairly quickly so the main thing is . . . don’t panic and keep trying!

Often fussy eating is all in the presentation of food so when it comes to dinner time think about making food faces on the plate. Small children can be intimidated by large portions so try making mini dishes instead of 1 large portion. Try to make meals colourful and attractive, the presentation of food will make a big difference!

If you find it difficult to get little ones to sit down at the table think about a theme, for example, if you’re making homemade burgers one night, why not pretend you’re sitting in an American Diner.

Why not try rewarding your child with a sticker after they’ve eaten well rather than giving them a sugary dessert.

The best thing about salads is that you can pretty much add anything and everything to some lettuce and it always tastes delicious. Use some of the foods below to mix and match to make a tasty, simple salad. Serve with some warm, crusty bread!

• apples • avocado • beetroot • croutons • cucumber • grapes • grated carrot • orange segments • pasta • pears • sweetcorn • strawberries • tomatoes • chicken • bacon • ham • salmon (tinned or fresh) • tuna • turkey • cheese: brie, cheddar, gruyere, mozzarella balls, parmesan slices (good with chicken)

When children are a little older (age 5) start introducing pine nuts, sunflower seeds or walnuts to salads. These are deliciously nutty and are packed full of nutrients.

Make mini pizza faces by using pitta bread as your base and you can let your child choose his/her favourite toppings. Children LOVE to decorate so let them make their own face.

Its simple and easy to make your own tomato base to spread onto your pitta bread.

What to do:1. Heat the olive oil in a small pan and add the onion

for 2-3 minutes or until soft.

2. Add the garlic and fry for 1 minute.

3. Add the tomatoes and the basil and simmer for 5 minutes.

4. Cut the 2 pitta breads in half and spread the tomato base on top. Choose from the toppings below and sprinkle with a handful of cheese. Grill under a medium heat for 10 minutes.

Top with: • courgettes • chicken • ham • mushrooms • peppers • pineapple • sweetcorn • tomatoes • tuna

YOU WILL NEED

2 pitta bread

3 large tomatoes,

chopped

½ onion, chopped

½ clove garlic, chopped

Sprinkle of basil

(optional)

1 tbsp olive oil

(optional

14 15


Brilliant Homemade Burgers Cottage Pie with Carrot MashThree quarters of the saturated fat and salt that children consume is in processed foods adding to the problem of childhood obesity. Make your own ‘Healthy Junk Food’. Making burgers using good quality lean meat is one way to encourage those little fussy eaters!

What to do:1. Fry the onion in a little olive oil for approximately

5-6 minutes until soft.

2. Add the garlic and herbs and cook for 1 minute.

3. Put the turkey mince into a bowl then add the onion mixture and tomato chutney.

4. With your hands mix the ingredients together, making sure to get it all evenly mixed through.

5. Take little amounts of the mixture and roll into round balls then flatten into round burger patties. Repeat over until all of the mixture is used.

6. Heat a tablespoonful of olive oil in a frying pan and fry the burgers until cooked through.

7. Serve with homemade potato wedges or homemade healthy chips.

These can also be made with beef or lamb. You can serve the burgers in a toasted bun with extras like lettuce, gherkins, sliced tomato and maybe a little tomato chutney or mustard.

Buying lean mince helps to reduce fat intake because it contains less fat than normal mince.

If you are buying chips choose the thick cut oven chips rather than the thin cut ones as they absorb less fat!

YOU WILL NEED

1 pack lean

turkey mince

½ a red onion, diced

1 clove of garlic,

crushed

3 tbsps of tomato

chutney

1 tsp mixed herbs

(optional)

2 tbsp

olive oil

Cottage Pie and Spaghetti Bolognese are two yummy recipes that are enriched with iron which is an important mineral for young children. Iron is more easily absorbed from red meat. Try serving these in small, individual dishes . . . much more appealing to a younger child.

What to do:1. Bring a pot of water to the boil. Peel the potatoes

and 2 carrots chop into chunks, add to the boiling water. Cook for 15-20 minutes.

2. Fry the mince in the olive oil for 10 minutes (or until browned).

3. Add the onion, garlic and diced carrot and fry for another 5 minutes.

4. Add the stock and simmer for 15-20 minutes.

5. Add the peas to the mince and stir through. Then transfer the mixture to a casserole dish.

6. Meanwhile check the potatoes and carrots are cooked. If so, drain, add a splash of milk and mash lightly, keeping it chunky.

7. Top the mince with the potato and carrot mash. Place under a pre-heated grill for 5 minutes or until golden and delicious.

To make the mash sweeter just add a sweet potato!

Try drinking a glass of orange juice (dilute with water for under 5’s) with your pie as this will help to increase the absorption of iron from the meal!

YOU WILL NEED

1 pack lean steak mince

1 onion, diced

1 carrot, peeled and diced

1 cup frozen peas

1 clove of garlic, crushed

350ml beef stock

1 tbsp olive oil

YOU WILL NEEDFor the mash:500g potatoes, peeled and chopped2 carrots, peeled and chopped into chunksA splash of milk

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A Mean Spaghetti Bolognese Chicken and Cherry Tomato PastaSpaghetti Bolognese is a great recipe for hiding vegetables – just blend them into the sauce.

Peppers, tomatoes, courgettes and celery are just a few that you could use.

What to do:1. Fry the onion in a little olive oil for approximately 5 minutes.

2. Add the garlic and carrot, fry for 2 minutes.

3. Add the pack of lean steak mince and brown.

4. Drain any excess oil return to the heat and add the peeled plum tomatoes, mushrooms and basil.

5. Simmer for about 30-40 minutes.

6. Serve with spaghetti, cooked as per packet instructions, or pasta of your choice.

Try blending the mince in the blender to make it smoother. The same goes for the mince in Cottage Pie. Children tend to dislike lumpy meat!

YOU WILL NEED

1 pack lean

steak mince

1 x 400g can

chopped tomatoes

1 onion, chopped

2 garlic cloves,

chopped

1 medium carrot,

chopped

4-5 mushrooms, sliced

A sprinkle of basil or

mixed herbs (optional)

2 tbsp

olive oil

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The cherry tomatoes in this dish make it burst with flavour! Chicken is high in protein and will help children grow strong. You can also swap the chicken for some tuna.

What to do:1. Boil a pot of water and cook the pasta as per packet

instructions (approx 15-20 mins).

2. Grill the chicken under a medium heat for 15-20 mins and turn occasionally.

3. Boil another small pot of water and add the broccoli, cook for 5-7 minutes.

4. Drain the pasta and set aside.

5. Heat the pasta sauce and natural yoghurt for a few minutes, stirring well.

6. After a few minutes, add the cherry tomatoes, broccoli and cheese and mix well.

7. Once the chicken is cooked through, tear roughly and sprinkle on top of the pasta.

8. Best served when HOT!

To make a crunchy pasta bake, then top with stale bread (crushed) or breadcrumbs and a little grated cheese and cook in a preheated oven for 15 minutes or until golden on top!

YOU WILL NEED300g pasta1 medium broccoli, trimmed and cut into small florets½ jar pasta sauce (tomato)A big handful of cherry tomatoes½ cup of natural yoghurt (or ½ cup crème fraiche)2 chicken breasts½ cup grated cheddar cheese


Tremendous Tuna Cakes Fussy Freds Mini Fish Pie Try serving these fish cakes with a wedge of lemon and some homemade chips, this will make a quick and easy dinner option.

What to do:1. Bring a pot of water to the boil and add the potatoes. Boil for 15-20 minutes or

until tender. Drain then mash.

2. Add the spring onions, tuna and egg to the mashed potatoes and mix well.

3. Take a little mixture and roll into a round ball then flatten to a pattie.

4. Coat with breadcrumbs.

5. Heat the oil in a non-stick frying pan and fry the patties for a couple of minutes either side until browned.

6. Drain the excess oil on a paper towel and then serve.

Cook some thick chips or wedges and wrap them in some brown paper and make your own poke of chips! This is a great way to make dinner fun!

YOU WILL NEED

400g potatoes, peeled

and roughly chopped

2 spring onions,

chopped

1 can of tuna in oil,

drained

1 egg, beaten

1 cup dried

breadcrumbs

1 tbsp vegetable oil

This is a truly tasty dish and one for those who are scared to eat fish! Serve the fish pie in mini bowls or dishes – small individual portions will make dinner much more appealing to a little fussy eater!

You can also use haddock or cod instead of salmon for a variation on this dish. Serve with some warm bread.

What to do:1. Pre-heat the oven to 180°C/gas mark 4.

2. Bring a pot of water to the boil. Peel the potatoes and add to the boiling water.

3. Peel and dice the onion and fry in a little oil for 2-3 minutes.

4. Add the flour to the fried onion and stir for 30 seconds.

5. Stir in the yoghurt and vegetable stock slowly and cook for 2-3 minutes.

6. Add the salmon and peas to the stock and cook for 5-7 minutes or until the stock begins to thicken.

7. Transfer to an oven proof dish.

8. Check the potatoes are cooked. If so, drain, add a splash of milk and mash until creamy.

9. Top with mashed potato.

10. Place in the oven for 20-25 minutes.

If you make too much, then let it cool down then pop it into the freezer for another night. But remember to make sure it is fully defrosted before you eat it!

Always keep a bag of frozen peas in the freezer – frozen peas are incredibly healthy because they are frozen within 2 hours of being picked so all the goodness is still in them!

Salmon is a brilliant brain booster and is full of omega-3, which can help to prevent heart disease in later life.

YOU WILL NEED1 onion, diced

1 salmon fillet, dicedA tbsp of natural yoghurt (or crème fraiche)A handful of frozen peas

1 tbsp of plain flourHalf a cup of cheddar cheese4 large potatoes, peeled and choppedA splash of milk 100ml vegetable stock1 tbsp olive oil

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Homemade Fishy FingersProviding fresh, homemade meals for you and your family will encourage children to eat healthily and establish good eating habits for life!

What to do:1. Heat oven to 200°C/gas mark 6.

2. Crack the egg into a bowl and beat.

3. Then throw the flour into another bowl.

4. Grate the bread onto a large plate. Mix the lemon zest into the breadcrumbs (if using).

5. Brush a non-stick baking tray with a little oil.

6. Take a fish strip and dip into the bowl of flour, shake off the excess. Then dip into the bowl of egg and then roll in the breadcrumbs. Repeat with the rest.

Don’t worry about the mess!

7. Place on the baking sheet and bake for 20-25 minutes until golden.

8. Squeeze the lemon juice over the top of the fish fingers before serving (optional).

White fish is also a source of omega 3, which is good for child brain development.

YOU WILL NEED

1 egg, beaten

6 slices of white

bread, 1 day old

2 tbsps of plain

white flour

Zest and juice of

1 lemon (optional)

1 tbsp olive oil

2 fillets of skinless

white fish, cut into

12 strips (just like

fish fingers)

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1

Did you know that a pre-school child’s rate of growth is at its highest than at any other time of life? But their stomachs are still small and are unable to cope with large portions of food so how do we meet these super high energy demands . . . ?

The best way is to give your little one frequent meals and snacks jam-packed with nutrients like bite-sized chunks of fruit and veg, different types of bread (also cut down to child-size), bread sticks with healthy dips, muffins, oatcakes and natural yoghurt or fromage frais. Snacks should accompany a tasty glass of milk.

Although snacks are important, too many of them can spoil the appetite at mealtimes. Encourage a mid-morning snack and an afternoon snack. Try to make them as nutritious as possible and avoid ‘empty calorie’ snacks or sugary foods that may be harmful to children’s teeth. Instead, keep some healthy snacks on hand, ready prepared at the bottom of the fridge.

Read on for a few tasty snacks!

Snacks


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Dips and DippersDips and dippers make a wonderful quick and easy snack for your little ones to enjoy. They are cheap to make, very nutritious and young children will love eating them! These are better than supermarket dips because they contain no nasty additives or preservatives.

Hummus Dip

What to do:1. Put all the ingredients into a blender or food processor

and blend into a smooth paste – alternatively, mash all the ingredients together using a potato masher.

2. Season to taste.

Guacamole Dip

What to do:1. Slice the avocado down

the middle and scoop out the flesh either side of the stone.

2. Mash the flesh of the avocado until smooth, in a small bowl with either a fork or potato masher.

3. Add the rest of the ingredients and mix thoroughly.

YOU WILL NEED

1 x 400g can of

chickpeas, drained

1 garlic clove

2 tbsp of olive oil

3 tbsp water

Juice of a whole lemon

Pinch of salt

and pepper

What to do:1. Preheat the oven to 170ºC/gas mark 3.

2. Put the flour, baking powder and bicarbonate into a medium-sized bowl. Using a wooden spoon, combine well.

3. In a large bowl, mix the melted margarine and sugar together and beat until blended.

4. Beat in the eggs one at a time.

5. Add the mashed bananas.

6. Then, with your wooden spoon, stir in the walnuts.

7. Add the flour mixture, a third at a time. Stir well.

8. Scrape into a loaf tin, which has been lined with grease proof paper and bake in the middle of the oven for 1-11/4 hours.

If you don’t like walnuts then take them out and make it a banana loaf!

For banana and walnut muffins, spoon into cupcake cases and bake for approximately 20-25 minutes or until golden brown.

Banana and Walnut Loaf

YOU WILL NEED175g plain flour½ tsp bicarbonate of soda

2 teaspoons baking powder

75g sugar

125g margarine, melted

4 small bananas, mashed

2 eggs

60g chopped walnuts

YOU WILL NEED

2 ripe avocados

Juice of ½ a lime

½ green chilli (optional)

1 clove of garlic,

crushed and chopped

2 tomatoes, finely chopped

Chopped coriander (optional)

The DippersDippers are wonderful finger foods! These can be any type of vegetable that you can chop up into a baton. The best vegetables to use are carrots, cucumber, peppers (all colours), celery or lightly steamed broccoli. You can also buy pitta bread, bread sticks, oat cakes or crackers to serve.

Fresh raw vegetables are a great source of vitamins and minerals.


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Scones, Glorious Scones!!What to do:1. Preheat the oven to 230°C/gas mark 8.

2. Place the margarine and flour into a bowl and rub together with fingertips to make crumbs.

3. Add the raisins and mix into the mixture.

4. Make a well in the centre and stir in enough milk to give a soft dough.

5. Place the dough on a floured board, kneed very lightly and roll out to 2cm thick.

6. Cut out scones with a medium sized cutter, or glass.

7. Place the scones on a greased baking sheet and brush with the beaten egg.

8. Bake near the top of the oven for about 10 minutes until light brown and well risen.

Different Varieties• To make cheese scones add 40g grated cheese to the flour crumbs,

before adding the milk, and sprinkle with a little cheese after glazing.

• To make wholemeal scones use 125g wholemeal flour and 100g self-raising flour.

YOU WILL NEED

225g self raising flour

40g margarine

150ml milk

40g raisins

1 medium egg, beaten

Muffins are a delicious and versatile snack so here are a few of our favourites. Muffins can also be fantastic for breakfast and a great way to get your child to eat more fruit!

Marvellous Muffins

YOU WILL NEEDMakeS 12

400g plain flour1 tbsp baking powder75g brown sugar125g butter, melted in a pan125g milk

A handful of blueberries3 apples cored and cut into small chunks or grated

Apple and Blueberry MuffinsWhat to do:1. Preheat the oven to 210°C/gas mark 6.

2. Sift the flour and baking powder into a large bowl. Mix in the sugar and then make a well in the centre.

3. In a separate bowl, mix the melted butter and milk.

4. Add this to the flour mixture and stir gently, making sure not to over mix.

5. Fold in the blueberries and apples gently.

6. Line a muffin tray with muffin cases and then spoon in the mixture and bake for 20 minutes or until golden brown.

7. Leave to cool and then enjoy!!

If you don’t like apples then add more blueberries and vice versa!


28 29

Chocolate Orange MuffinsThese are amazing for a special treat, slightly more indulgent than other muffins, but healthier than shop bought varieties!

What to do:1. Pre-heat the oven to 180°C/gas mark 4.

2. In a medium sized bowl, sift the flour and cocoa powder.

3. In a large bowl, mix the margarine and caster sugar together.

4. Add the eggs to the margarine mixture a little at a time, mixing well.

5. Mix in the flour and cocoa mixture a third at a time, stirring well after each time.

6. Stir in the chocolate pieces.

7. Line a muffin tray with muffin cases and spoon the mixture into each case until it is about ¾ full.

8. Bake in the oven for about 15-20 minutes.

9. Allow to cool and then enjoy!

Making muffins are a great way to get children to learn how to cook and they learn valuable skills, such as counting and weighing, without knowing. Not only that, kids love to eat what they’ve made, what an achievement!

Does you child hate drinking milk? Blend in a handful of strawberries or a banana to make a delicious, calcium-rich, milkshake!

What to do:1. Preheat the oven to 200°C/gas mark 6.

2. Line a large muffin tray with 10 paper cases.

3. Mix together all the dry ingredients (up to and including the pear) in a large bowl.

4. In a separate bowl, mix together the egg, sunflower oil and milk, then gently fold into the dry ingredients (try not to over mix as this will make them heavy).

5. Spoon into the muffin cases, then bake for about 20 minutes until the muffins have risen and look golden.

Pear, Oat and Cranberry Muffins


75g rolled oats

125g plain flour1 tbsp baking powder50g caster sugar100g pack dried cranberries

Pinch mixed spice1 large ripe pear, peeled and chopped1 egg, beaten

150ml sunflower oil150ml milk


150g self-raising flour

2 tbsp cocoa powder

125g soft margarine

75g caster sugar

2 eggs, lightly beaten

75g orange milk chocolate, chopped into small pieces

l0042 Food Booklet AW.indd 30-31 28/02/2011 11:56

Edinburgh Community Food22 Tennant Street Edinburgh EH6 5ND

Tel: 0131 467 7326 [email protected]

0042 Food Booklet AW.indd 32 28/02/2011 11:56

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