Cassie Best (editor) - Good food: healthy family food

Contents

List of Recipes Introduction Feeding your family a healthy, well-balanced diet can be hard work when you are trying to juggle a busy household schedule. But taking the time to ensure you put the right food on the table and in your childrens tummies will make you a happier, healthier family. The secret to eating well is not only planning ahead to make sure you have a fridge stocked with fresh fruit, veg and lean meat but also ensuring that you have plenty of healthy recipes up your sleeve. Thats why weve put together this handy book of quick and easy ideas to turn the contents of your veg drawer into meals the whole family will enjoy. Children can be picky when it comes to eating their veg, and all too often they opt for foods that are high in sugar and saturated fat. By introducing a little colour, new tastes and textures to their plates they will begin to enjoy trying new foods.

Most of the recipes in this book are suitable for children to help out with. Get smaller children to snip herbs with small scissors or mix salad dressings any involvement in cooking will make them much more likely to give it a try. Processed ready meals and takeaways are often the quick option when you are pressed for time, but generally they dont contain much thats good for you! We know that takeaways are most peoples downfall when it comes to eating well, so weve included a chapter called Better than a takeaway, so you and your family can enjoy your Friday-night favourites without the guilt. The recipes in this book all fall under the healthy category by containing less than 5g saturated fat, 15g sugar and 1.5g salt. They have all been triple-tested by the Good Food team and are all easy to follow, giving you healthy and delicious meals every time.

Cassie Best Good Food magazine Notes and conversion tables NOTES ON THE RECIPES Eggs are large in the UK and Australia and extra large in America unless stated otherwise.

Wash fresh produce before preparation. Recipes contain nutritional analyses for sugar, which means the total sugar content including all natural sugars in the ingredients, unless stated otherwise. OVEN TEMPERATURES

APPROXIMATE WEIGHT CONVERSIONS All the recipes in this book list both imperial and metric measurements. Conversions are approximate and have been rounded up or down. Follow one set of measurements only; do not mix the two. Cup measurements, which are used by cooks in Australia and America, have not been listed here as they vary from ingredient to ingredient.

Kitchen scales should be used to measure dry/solid ingredients. Good Food is concerned about sustainable sourcing and animal welfare. Where possible humanely reared meats, sustainably caught fish (see fishonline. org for further information from the Marine Conservation Society) and free-range chickens and eggs are used when recipes are originally tested. SPOON MEASURES Spoon measurements are level unless otherwise specified. 1 teaspoon (tsp) = 5ml 1 tablespoon (tbsp) = 15ml 1 Australian tablespoon = 20ml (cooks in Australia should measure 3 teaspoons where 1 tablespoon is specified in a recipe) APPROXIMATE LIQUID CONVERSIONS

Breakfasts Good-for-you granola Most granolas are packed with refined sugars, which leave your blood-sugar levels rocketing.

This healthier version contains less sugar than shop-bought varieties. TAKES 35 MINUTES SERVES 15 2 tbsp vegetable oil 125ml/4fl oz maple syrup 2 tbsp clear honey 1 tsp vanilla extract 300g/10oz rolled oats 50g/2oz sunflower seeds 4 tbsp sesame seeds 50g/2oz pumpkin seeds 100g/4oz flaked almonds 100g/4oz dried berries (find them in the baking aisle) 50g/2oz coconut flakes or desiccated coconut cold milk or natural yogurt, to serve Heat oven to 150C/130C fan/gas 2. Mix the oil, maple syrup, honey and vanilla in a large bowl. Tip in all the remaining ingredients, except the dried berries and coconut, and mix well. Tip the granola on to two baking sheets and spread evenly. Bake for 15 minutes, then mix in the dried fruit and coconut, and bake for 1015 minutes more.

Remove and scrape on to a flat tray to cool. Serve with cold milk or yogurt. The granola can be stored in an airtight container for up to a month.

---

PER SERVING 259 kcals, protein 6g, carbs 28g, fat 15g, sat fat 3g, fibre 3g, sugar 13g, salt 0.02g Apple & linseed porridge Ground linseed is full of stomach-friendly fibre and is a great source of omega-3, making this porridge the perfect way to start the day. TAKES 12 MINUTES SERVES 4 100g/4oz porridge oats 2 eating apples, peeled and grated tsp ground cinnamon, plus extra for sprinkling 500ml/18fl oz skimmed milk 2 tbsp ground linseed 150g pot probiotic yogurt drizzle honey or agave syrup In a medium pan, mix the oats, apples, cinnamon and milk. Bring to the boil, stirring occasionally, then turn down the heat and cook for 45 minutes, stirring constantly.

Stir in the ground linseed, then divide among four breakfast bowls. Top each with a dollop of yogurt, a drizzle of honey or agave syrup and a sprinkle more cinnamon.

---

PER SERVING 236 kcals, protein 12g, carbs 29g, fat 6g, sat fat 2g, fibre 6g, sugar 15g, salt 0.2g Grapefruit, agave & pistachio salad Start the day with this nutrient-packed, low-fat breakfast. You can substitute the nuts for your favourite variety, if you prefer. TAKES 5 MINUTES SERVES 2 1 pink grapefruit 1 white grapefruit 1 tbsp agave nectar 1 tsp chopped pistachio nuts Segment the grapefruits, removing as much of the pith as possible.

---

PER SERVING 107 kcals, protein 2g, carbs 21g, fat 1g, sat fat none, fibre 2g, sugar 12g, salt none Summer fruit compote Keep a batch of this fruity compote in the fridge for a quick breakfast its perfect swirled into some natural yogurt. TAKES 15 MINUTES SERVES 6 4 large plums, stoned and cut into wedges 200g/7oz punnet blueberries zest and juice 1 orange 1 tbsp light soft brown sugar clear honey, to drizzle 150g punnet raspberries natural yogurt, to serve (optional) Cook the plums and blueberries in a small pan with the orange zest and juice, sugar and 4 tablespoons water until slightly softened but not mushy. TAKES 15 MINUTES SERVES 6Next page