Ingredients
1 tin of chopped tomatoes
1 small onion peeled and chopped finely
1 tsp Oregano
1 tsp sugar
Splash of balsamic vinegar, optional
Salt and pepper to taste
Clove of garlic peeled and crushed or finely chopped
Grated mature cheddar cheese (optional)

Method
Heat a small amount of olive oil in a pan and add the onion, cook until soft.
Add the tomatoes, garlic, oregano, vinegar and sugar
Season to taste
Bring to nearly boiling then turn to a simmer for 10 mins stirring occasionally
Serve on a bed of pasta
Sprinkle with grated cheese if desired

Note:
You can add any other veg after cooking the onions, such as peppers, courgette or sweetcorn
Use as a sauce for homemade pizzas

Nutrition:
Adding any other veg to this only adds to the vitamins and minerals in this sauce, however chopped tomatoes and onions alone are great sources of vitamin C
The part of the tomato that gives it its red colour is lycopene, which is an antioxidant that protects our cells from damage
This sauce with ‘hidden’ goodness is great to ensure even the fussiest eaters get their essential vitamins

Ingredients

Olive oil
1 red or yellow pepper -deseeded and chopped
1 tin chopped tomatoes
1 tin kidney beans
Tinned sweetcorn (200g)
½ tsp chilli powder
3 or 4 tortillas
Grated cheese
Chopped coriander

Method

Heat oven to 190C / Gas mark 5

Heat a splash of oil in large pan, add peppers, cover with a lid and fry gently on low heat for 5 mins

Add tomatoes, beans, sweetcorn, chilli and most of herbs. Bring to boil and then simmer uncovered for 8-10 mins. Mixture will thicken.

Place one tortilla on a baking tray. Divide bean mixture into 2 or 3 portions, and also the grated cheese, depending on the number of tortillas using. Put one portion onto the tortilla, spread around the tortilla leaving 1cm clear on all edges, sprinkle some of the cheese onto the bean mixture, place on the next tortilla and repeat the bean mixture and grated cheese then add the next tortilla. The final layer should just have the remaining cheese and herbs.

Bake in the pre-heated oven for approx. 15 mins.

Alternatives for substituting ingredients

Any tin of beans of choice mixed, butter beans etc

Swap sweetcorn for peas, frozen will keep shape better, if only tinned available, put drained peas into saucepan towards end of the 10 min simmer

If no chilli powder, can use chilli flakes or ground paprika if don’t want mixture too hot

Chopped coriander can be changed to parsley, chives, fresh or dried

Bean mixture can be frozen for another day

Nutrition:
• Peppers, beans and chopped tomatoes all count towards your 5-a-day
• All contain a variety of vitamins, minerals and antioxidants to protect our cells from damage
• Beans are a meat free alternative that still provide us with protein but are lower in saturated fat

A great way of using up leftover rice.
Serves 4
Ingredients
300g smoked haddock fillet, cut in half
2 bay leaves
200g cooked basmati rice
4 hard-boiled eggs, peeled
100g frozen or tinned peas
40g butter
1 tbsp oil
1 onion, finely chopped
1 heaped tbsp medium curry powder
3 tbsp double cream
3 tbsp chopped fresh parsley
½ lemon, juiced
freshly ground black pepper

Method
Heat a little oil in the pan and add the haddock and the bay leaves. Cook the fish for 8-10 minutes until it is just done and flakes easily. Remove the fish from the pan and set aside.
Add the onion to the pan and cook gently until well softened, stirring occasionally. Add the curry powder and cook for another 3 minutes, stirring constantly. Add the cooked rice into the pan followed by the peas, cream, parsley and a few twists of ground black pepper.
Flake the fish into chunky pieces and add these to the pan. Gently stir the lemon juice and cook for 1-2 minutes. Cut the eggs into quarters and place them on the rice. Cover the pan with a lid and heat through for 2-3 minutes or until the eggs are warm, then serve.
If not serving immediately, tip the kedgeree into a warm dish and dot with a few cubes of butter. Cover with foil and keep warm in a low oven for up to 20 minutes before serving.

Nutrition:
It is advised that we eat 2 portions of fish per week for its omega 3, which can help to keep your heart healthy
Haddock is a white fish and so a lower saturated fat choice
Eggs are a great source of protein and vitamin D, which keeps bones, teeth and muscles strong

 Ingredients
1 onion, chopped
Clove of garlic, finely chopped
1 tbsp of curry powder
1 tbsp flour
1 carrot, chopped
Broccoli or cauliflower florets
1 tin of chickpeas, drained
1 x a tin of chopped tomatoes
Half a tin of stock
A few sultanas (optional)
2 tbsp natural yoghurt

Method
Gently fry the onion and carrot in a splash of oil until soft.
Add garlic, curry powder and flour. Cook for a few minutes, stirring often.
Add stock, sultanas if using and tomatoes, mix then add chickpeas and vegetables. Bring to a boil, reduce the heat & simmer gently for 20 mins, stirring occasionally. If a little dry, add a little hot water.
Add the yoghurt, mix and serve with cooked rice.

Swaps
Use lentils or any beans instead of chickpeas.
Have a bag of frozen mixed veg in the freezer for when you don’t have any fresh (you may just need to reduce the water you add to the pan).
Use brown/wholemeal rice instead of white or basmati for added fibre.

Nutritional info
Carrots are a good source of vitamin A which helps improve eyesight and strengthens our immune system.
Chickpeas, lentils, or beans are a good source of vegetable protein which is high in fibre. This helps maintain good digestive health.
Brown/wholemeal rice is higher in fibre, vitamins and minerals than white, and keeps you feeling fuller for longer.

Ingredients
Olive oil
1 onion, chopped
½ tsp turmeric
1 tin lentils
2 carrots, sliced or diced
2 tbsp tomato puree
1 large potato or sweet potato, cubed (you can peel it if preferred)
Salt and black pepper

Method
Over a medium heat, warm about a teaspoon of oil, then add the onions and turmeric. Mix and cook for 5 minutes or until the onions soften.
Add the carrots, lentils, tomato puree, salt and pepper together with 2 cups of water.
Add the potato and stir to combine. Bring to a simmer and cook uncovered for 15 minutes.
Bring back to the boil, reduce the heat, cover and cook for a further 10 minutes.

Swaps
If you don’t have turmeric, you can use cumin instead.
You can swap the lentils for chickpeas or tinned beans, even baked beans.
Can be made into a soup by blending the ingredients at the last stage (can add more liquid, for example, water, for a thinner consistency) or can be made into a lentil dahl. Just remove the potato and add spinach and curry powder.

Nutritional info
Onions are packed full of nutrients including polyphenols which can act as a natural anti-inflammatory.
All potatoes are a good source of fibre, vitamin C, B6 & potassium – all which contribute to a healthy heart.
Lentils are a good source of iron needed for energy and healthy blood.

Ingredients

450g Rhubarb – washed and cut into 2.5cm lengths
100g caster sugar
100g breadcrumbs finely grated
Rind of 1 orange and then squeeze juice into bowl
75g butter, melted

Method

Grease an ovenproof dish.
Mix together breadcrumbs, sugar and orange rind.
Layer alternately rhubarb and breadcrumb mix. finish with breadcrumbs Pour mixture of melted butter and orange juice across top.
Bake in moderate oven 40-45 mins until crisp and golden.

Swaps

Any fruit can be used or combination of fruits. If using Apple, then half teaspoon cinnamon could be added.
Pears may be a little dry so a splash of fruit juice or squash will help.
Plums will need chopping into quite small bits or slices.
Ginger (powder or fresh) would give it a bit of a kick. Don’t overdo it!!

Good served with custard or cream.

Nutrition:

• Rhubarb is high in fibre due to its fibrous texture, helping to keep our digestion healthy.
• Rhubarb is a good source of vitamin K, which we need for wound healing.
• Having a combination of fruits, or having less-common fruits from time to time can ensure we are getting a wide range of vitamins and minerals in our diet

Makes one bowl of salsa

Ingredients

1 cloves of garlic, very finely chopped

1 medium onion, very finely chopped

3 large tomatoes, very finely chopped

1 lime, juiced

1 tablespoon chopped fresh coriander

Half a teaspoon chilli powder

1-2 pinches of salt and pepper

Half a teaspoon cumin

Method

Mix all together and enjoy.

Nutrition

• A low-fat, healthy salsa with no added sugars or fats
• An 80g portion (about a handful size) is one of your 5-a-day