Children FALAFEL MUCH more interesting than a cheese butty, falafel is cheap to make and the primary ingredient – chickpeas – are low fat and a rich source of folic acid, which helps to form healthy blood cells. This recipe was created by celebrity chef and BBC Saturday Kitchen host James Martin for www.cannedfood.co.uk Ingredients: l 400g can chickpeas, drained l Half a red onion, finely diced l 3 tbsp vegetable oil l 2 cloves garlic, crushed l 1 tsp mild curry paste l 1 tbsp plain flour l 25g bunch fresh coriander or parsley l Pitta breads l Tomato salsa l Green salad
Smart snacks
BOXING CLEVER FORGET sticking a few butties and a piece of fruit into a Tupperware box, kids’ lunch boxes need to be both practical – with enough compartments to hold everything firmly in place – and visually appealing to little ones. From lunch boxes adorned with their favourite cartoon characters, to pretty floral designs, here are a few ideas... One Direction lunch bag, £7, from Heatons
Method: l Heat 1 tbsp oil in a frying pan and fry the onion until it softens, add the garlic and continue cooking on a lower heat for five minutes. Cool slightly. l Place the onion and garlic, chickpeas, curry paste, flour and coriander into a food processor and blitz until the mixture is smooth. Alternatively, place in a large bowl and mash with a potato masher. l Divide mixture into 12 small balls the size of a golf ball, flatten slightly. l Fry the falafel in the remaining oil for 4-5 minutes, turning occasionally, until golden. l Serve in toasted pitta bread with tomato salsa and green salad. Alternatively, try serving with tzatziki or, if you are making the falafel for yourself and want to make it spicier, try adding fresh chilli to the chickpea mixture before cooking.
Compartment lunch boxes, from www. beckyandlolo.co.uk
Banish boring butties and fuel your children’s day with tasty but nutritious lunches, says Katie McLoughlin, as she finds healthy lunch box recipes...
Plastic water bottles, £5, from Paperchase
BAMBINI SALMON PASTA THIS recipe, from Falkner Street deli and eatery, The Quarter, makes for a nutritious lunch or dinner for all the family. Serve as an evening meal for the whole family along with a green salad and garlic bread, or serve on its own for a healthy, filling and tasty lunch to fuel their day. Ingredients: (serves 2 children) l 8 broccoli stalks, blanched l 100g spinach l Half a leek l 50g fresh salmon l 250ml passata l 8 cherry tomatoes, halved l 160g pasta (you can use whichever
type of pasta your kids like best – from spaghetti, as pictured, to fusilli) Method: l Heat a splash of olive oil in a frying pan and pan-fry the salmon for a three to four minutes on each side, until cooked through. l Cook the pasta according to the packet instructions, meanwhile, add a teaspoon of olive oil to a saucepan and sweat the leek and garlic on a low light. l When soft, add the passata and bring to the boil then add the blanched broccoli, spinach and cherry tomatoes to the sauce and simmer for 1 minute then add the cooked pasta toss together then serve.
Insulated lunch boxes by Beatrix New York, £29.50, from everdell.co.uk
SPICY PINTO & BAKED BEAN WRAPS CHEAP, tasty and incredibly nutritious, this recipe contains both canned pinto and baked beans which count towards your five a day and are a good source of iron, fibre and protein. Recipe by James Martin for www.cannedfood.co.uk Ingredients: (serves 4) l 410g can pinto beans, drained l 415g can baked beans l 1 Romano pepper, chopped l 1 red onion, finely diced l 20g fresh coriander l 2 cloves garlic, crushed l 2 tsp cumin seeds l 1 tsp chilli powder or 1 small
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red chilli, finely chopped l 1 tbsp oil l 8 tortilla wraps l Sour cream For the salsa: l 1 avocado l Juice of 1 lime l 150g tomatoes, roughly diced Method: l Heat the oil in a wok and fry the onion until soft, add the garlic and fry for a further minute. l Add cumin, fry for one minute, add the chilli powder, chopped coriander stalks, add the pepper and fry together for one minute.
Add the pinto and baked beans; simmer gently for five to 10 minutes until the beans are combined. l To make the salsa, peel and destone the avocado, chop into chunks and place in a small bowl, squeeze over the lime juice to prevent browning. Add tomatoes and chopped coriander leaves and stir ingredients together. l Serve with wraps and sour cream. Hints and tips: The pinto filling tastes just as good on toast too, try serving as a tasty snack. The pinto bean mixture also freezes well, just reheat in a microwave. l
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Robotics snack set, £7, from Paperchase