Food and Recipes

Jacket Potatoes

Various ways to cook jacket potatoes are in hand. They can be cooked in a microwave oven, a regular oven or both.
•For cooking a microwave oven, prick the potatoes with a fork and microwave each one for 6 to 8 minutes or until tender. If you cook 5 large potatoes at one time, the cooking time will be 5 times as long (so about half an hour). Microwave ovens use less heat and energy than conventional ovens.
•Cook in an oven: prick the potatoes with a fork and place in a hot oven for 40 minutes or until tender. Cooking in the oven is the most expensive method of cooking.
•To crisp the potato skin without using the energy it takes to cook in the oven, cook for 5 minutes in the microwave and finish off in a hot oven for 10 minutes.

Encourage everyone to eat the potato and its skin, as the skin is high in fibre and other nutrients. Chop the skin well before serving it to a baby. There is no need to add butter or fat spread to the potato if you are using a moist or soft filling. Some example fillings are given on the following pages and there are more ideas opposite. Many of the pasta sauces or pie fillings in this book would make useful jacket potato fillings too

Jacket potato with beef stir fry

Ideas for fillings for jacket potatoes
Baked beans
Baked beans with a few drops of chilli sauce
Chilli con carne
Cottage cheese with chopped pineapple
Grated cheese and chopped fresh tomato
Canned mixed bean salad
Houmous and green leaves
Low-fat soft cheese with apple chunks
Mashed tuna with kidney beans and salsa
Mozzarella, chopped tomato and basil
Plain yoghurt mixed with coriander, chopped cucumber and spring onion
Roasted peppers
Scrambled egg with chopped tomatoes and red pepper
Tomato salsa with olives and feta cheese
Tuna and sweetcorn mayonnaise

INGREDIENTS
4 large jacket potatoes (or equivalent), cooked
For the filling:
11/2 tablespoons vegetable oil
1 large onion, peeled and sliced
200g lean beef, cut into strips
1 large carrot, peeled and sliced into thin
sticks
1 large courgette, washed, topped and
tailed and sliced into thin sticks
1 red pepper, cored and seeds removed
and cut into slices
3 tablespoons soy sauce

METHOD

  1. Heat the oil in a large pan, add the sliced
    onion and beef strips and fry, stirring all
    the time, until the meat is browned.
  2. Add the carrot, courgette and red pepper
    and stir-fry over a high heat until the
    vegetables are softening and the meat is
    cooked.
  3. Add the soy sauce and mix well (but if
    serving to babies and children under 5,
    don’t add any soy sauce to their portion).
    Serve the stir-fry over the cooked jacket
    potatoes.

Jacket potato with scrambled egg and spinach

INGREDIENTS
4 large jacket potatoes (or equivalent),
cooked (see page 21 for how to cook
them)
For the filling:
25g vegetable fat spread
250g frozen spinach
5 large eggs, beaten

METHOD

  1. Melt the fat spread in a pan, add the
    frozen spinach and cook until defrosted
    and softened.
  2. Add the beaten eggs and cook, stirring
    constantly, until the eggs and spinach
    are mixed and the egg is cooked.
  3. Serve immediately on the cooked jacket
    potatoes.

Lentil and Carrot Soup

Tips
Instead of carrots you could also
make this soup with sweet potato,
parsnip, butternut squash or a
combination of root vegetables.

INGREDIENTS
2 tablespoons vegetable oil
1 teaspoon garlic paste or 1 clove garlic,
crushed
1 teaspoon bouillon powder
3-4 large carrots, peeled and diced (about
350g prepared weight)
165g dried red lentils
1 litre water (1,000ml)

METHOD

  1. Heat the oil in a large pan, add the
    garlic, bouillon powder and carrots,
    and fry gently, stirring regularly, for 5
    minutes.
  2. Add the lentils and water and bring to
    the boil, stirring occasionally.
  3. Simmer for about 20 minutes until the
    lentils are soft.
  4. Either serve the soup as it is, with
    chunks, or mash, sieve or blend to make
    a smooth soup or if serving it to a baby.

Potato, leek and pea soup

INGREDIENTS
11/2 tablespoons vegetable oil
2-3 large leeks, washed and sliced
(about 250g prepared weight)
2 large potatoes, washed and diced,
skin on (about 400g prepared weight)
400ml water
1 teaspoon bouillon powder
1 teaspoon dried mixed herbs or
1 tablespoon fresh parsley, finely
chopped
600ml semi-skimmed milk
200g frozen peas

METHOD

  1. Heat the oil in a large pan, add the leeks
    and potatoes, and cook for about 5
    minutes.
  2. Add the water, bouillon powder and
    herbs and simmer until the vegetables
    are soft.
  3. Add the milk and peas and heat through
    until the peas are cooked.
  4. Sieve, mash or blend the soup (or leave
    it as it is).

Minestrone soup

INGREDIENTS
50g small pasta pieces or pasta for soup
500g carton of passata or 1 large can (400g) chopped tomatoes
350g frozen mixed vegetables
2 tablespoons vegetable oil
1 teaspoon bouillon powder
1 teaspoon dried mixed herbs or
1 tablespoon fresh parsley, finely chopped
800ml water

METHOD

  1. Add all the ingredients to a large pan.
  2. Bring to the boil stirring occasionally
    so the pasta doesn’t stick to the
    bottom.
  3. Turn the heat down and simmer for
    about 15 to 20 minutes until the pasta
    is cooked.
  4. Stir well before serving.

Chicken and sweetcorn soup

INGREDIENTS
1 tablespoon vegetable oil
1 medium onion, peeled and diced
1 level teaspoon bouillon powder
1 medium potato, washed and diced
(skin can be left on)
200g cooked chicken, diced
200g frozen sweetcorn
1 teaspoon dried mixed herbs or
1 tablespoon fresh parsley, finely
chopped
500ml water
500ml semi-skimmed milk

METHOD

  1. Heat the oil in a large pan and fry the
    diced onion with the bouillon powder
    for a few minutes, stirring all the time,
    until the onion softens.
  2. Add all the other ingredients except
    the milk, bring to the boil, and
    simmer for about 15 to 20 minutes.
  3. Add the milk and re-heat.

Making a vegetable soup

A warm bowl of soup with bread can be a tasty, hearty meal for everyone in the family. Soup is a great way of getting lots of vegetables into one meal and for using up vegetables that may be reaching the end of their life, but you can also
make soups easily from store cupboard ingredients. Soups can be made smooth or chunky and, depending on the other ingredients, can have milk or water added as liquid.


These show the amount of soup and bread that provide enough energy (calories) for a main meal for different age groups.
We give some more ideas for soups to recreate you own at home.

  1. Heat a small amount of oil in a saucepan
    and add some chopped onion. Fry for 1
    minute.
  2. Add the chopped vegetables, potatoes,
    beans or other ingredients that are being
    used and fry for another 2 minutes.
  3. Add vegetable stock or water and simmer
    for 10 minutes.
  4. Either serve as it is, or mash, sieve or
    liquidise the soup.
    To make the texture of a soup smooth:
    •use a potato masher once all the cooked
    ingredients are soft, or
    •pass the soup through a sieve, or
    •use a hand-held blender or food
    processor if you have one.
    You can add milk to some soups to make
    them ‘cream of’. And you can flavour soups
    with lots of different herbs or spices.

Cheese and Bacon Muffins

Cheese Choux Puffs

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