• Natalie Rouse

#HealthyKidsfor£20 - Week Two (Tuesday Recipes)



Breakfast

Porridge

Serves 1

This filling breakfast dish is nutrient packed and will power you through the day!


• 40g porridge oats

• 150ml milk (more or less to make the consistency you enjoy)

• Optional toppings- 1 banana or 1 tsp peanut butter, other fruits or nuts, golden syrup.


Microwave method

Place 40g of porridge oats in a microwaveable bowl and stir in 150ml milk. Cook in the microwave uncovered for 2 minutes (Wattage E/900W), 2.5 minutes (Wattage D/850W), 3 minutes (Wattage C/750W), stop and stir halfway through. Leave to stand for a minute before taking out of the microwave, careful as you do…it will be hot!


On the hob method

Place 40g of porridge oats in a saucepan, stir in 150m of milk. Bring to the boil, reduce the heat and simmer for 5 minutes stirring every now and again. When it’s ready turn the heat off and leave to stand for a minute before serving.


Why not add a dollop of peanut butter, golden syrup or top with a sliced banana. Other fruits and nuts are also a great addition. This is also an ideal snack for hungry growing children!

Lunch


Jacket Potato (recommended filling: Tuna)


Microwave method

Make sure to wash and thoroughly dry your potato before pricking all over with a fork to let the steam escape! Microwave on a microwaveable plate for 4 minutes, turn over and cook for another 4 minutes or until the potato feels soft throughout. Leave to sit for 2 minutes.


Oven method

Preheat the oven to 200°C/GM6. Wash and dry your potato before pricking all over with a fork.


Bake in the oven for approximately an hour – depending on the size of your potato.

Leftovers make great baked potato fillings, the options are endless! Add hot or cold fillings such as cheese, tuna and sweetcorn, chilli, chicken or beans.


If you want to combine speed with a crispier potato skin, you can combine the two methods by finishing off the baked potato in a hot oven for five minutes.


Dinner

Chicken Strips, Potato Wedges and a Crunchy Salad

Makes two children’s portions


Using spices on familiar foods is a good way to increase taste experiences!

Chicken is a great lean source of protein and the baked potato wedges are a healthier option than fried chips, adding fire and vitamins to the meal! Add a side salad to boost your vitamin and mineral intake further.


Note- chicken thighs and chicken legs are cheaper than chicken breast. They are extra tasty too.


Snack

Banana Loaf


Don't forget to share your creations with us using #HealthyKidsfor£20 on social media!

Contact

© 2019 BIC Innovation Ltd

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BIC Innovation Ltd

Menai Science Park, Anglesey, LL60 6AG

Pencoed Technology Park, Bridgend, CF35 5HZ

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Tel: 01248 671 101​ / 01656 861 536

futurefoods@bic-innovation.com

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