Tag Archives: family recipes

Dietitian Approved – everyday family meals charity recipe book.

More than excited to share this. I so hope you will share my enthuisiasm too.

25 dietitians have contributed their time and recipes towards a family meals recipe book with the aim of raising money for the Trussell Trust. The Trussell Trust is working to stop UK hunger and poverty. With a network of foodbanks providing emergency food and support to people in crisis. As dietitians we know the importance of great nutrition and access to a range of foods. So this is definitely a charity to support.

This project has been done entirely off our own backs, with no experience so it has been a huge learning curve, but the final product is 50 pages of fabulous recipes that you can use at home to create meals that are easy, delicious and used by ourselves for our own familes.

The cookbook has been endorsed by the British Dietetic Association and is being launched as part of Dietitians Week 2019.

Recipes include curry, pizza, lentil recipes, soups and some sweeter options too.

At only £3.99 it is a complete bargain and 100% of money will be going to charity.

BUY HERE.

Broccoli fish fingers: get that veg in.

Fish fingers are always a sure-fire hit in our household. I usually make them plain and serve with veggies but wanted to sneak extra veggies into the teething boy. When he feels under the weather he just hands me his vegetables off his plate. Monkey.

So I blitzed up half a head of broccoli and rolled the fish in it before adding the breadcrumbs. It was a bit messy but making your own fish fingers always is. However they taste SO MUCH BETTER than the bought ones. Plus I used gluten free breadcrumbs so they were suitable for me 🙂

“The J boy hoovered these up, saying NumNumNumNum”

Dietitian UK: J Boy eat Broccoli fish fingers

BROCCOLI FISH FINGERS

Serves 4

20 mins preparation and 20 minutes cooking time

INGREDIENTS:

1/2 head broccoli

4 fillets fish (I used half salmon, half haddock)

2 tbsp flour (gluten free if needed)

2 eggs

Breadcrumbs (gluten free if needed)

 

INSTRUCTIONS:

Finely chop the broccoli, as finely as you can. Alternatively blitz it in a food processor.

Defrost the fish if it is frozen and slice into fingers.

Put the flour and eggs into 2 seperate bowls and the breadcrumbs and broccoli onto 2 plates.

Dip the fish into the flour, then the egg.

Roll in the broccoli, the dip back in the egg and roll in the breadcrumb. Pat the breadcrumb down all over it.

Repeat with all the fish.

Place on a baking tray and either cook straight away or if you can leave to firm up in the fridge first.

Cook at Gas Mark 5 for 20 minutes.

Dietitian UK: Broccoli fish fingers 1

Creamy Salmon Pasta for non fish lovers!

Oily fish. We know it’s good for us but it’s not always that easy to get it into a family friendly meal plan. In my house the kids like fish but the husband isn’t as keen. He doesn’t like anything with bones, a head or a tail on. So I have to be a little creative.

This recipe has salmon for the omega 3 content. Research shows this aids cognitive function, reduces inflammation in the body and gives you clever kids! I’ve also put 2 portions of vegetables per person in here and if you serve it with a side salad that would be 3 portions.

It was quick to make, tasty and the sauce can be made ahead of time.

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Creamy Salmon Pasta
Serves 4
A creamy, omega-3 packed healthy salmon pasta dish packed with vegetables and quick to make.
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Total Time
30 min
Total Time
30 min
565 calories
52 g
91 g
20 g
44 g
7 g
378 g
320 g
7 g
0 g
10 g
Nutrition Facts
Serving Size
378g
Servings
4
Amount Per Serving
Calories 565
Calories from Fat 181
% Daily Value *
Total Fat 20g
31%
Saturated Fat 7g
35%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 91mg
30%
Sodium 320mg
13%
Total Carbohydrates 52g
17%
Dietary Fiber 4g
16%
Sugars 7g
Protein 44g
Vitamin A
25%
Vitamin C
15%
Calcium
27%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 leeks
  2. 500g mushrooms
  3. 100g sweetcorn
  4. 1 tbsp rapeseed oil
  5. 3 cloves garlic
  6. 400g salmon fillets cut into chunks
  7. 1 tbsp corn flour
  8. 250g quark
  9. 100ml semi skimmed milk
  10. 1 bay leaf
  11. Large pinch dried herbs
  12. 100g soft cheese
  13. Black pepper
  14. 200g pasta
Instructions
  1. Chop the vegetables.
  2. Saute the leeks in the oil, add the mushrooms, sweetcorn and garlic and the salmon fillets.
  3. Mix 1tbsp corn flour into the quark and add into the salmon mix.
  4. Now stir half the milk and add the bay leaf with dried herbs and allow to gently simmer for 10 minutes. Add more milk if you want a looser sauce.
  5. Add the soft cheese and season.
  6. Cook the pasta and stir in the salmon mix.
beta
calories
565
fat
20g
protein
44g
carbs
52g
more
Dietitian UK https://www.dietitianuk.co.uk/