Recipes

Family Affairs: 7 Day Family Menus

Friday

BREAKFAST

Fresh Fruit Salad & Yoghurt

• Just chop up some of your favourite fruits - try mango, grapes or papaya for a change - mix together and serve with soya yoghurt. Fruity soya yoghurt, eg Provamel Yofu, is now available from Tesco and other supermarkets, as well as health food shops.
• Variations
  • Add some nuts or seeds for an extra oomph
  • Smoothie version - whizz everything up in the blender!
  • Add nuts and banana to make it even more filling
  
  

LUNCH

Mushroom Paté Rolls. Yoghurt Pot & Fresh Fruit.
Serves 4

• 1½ dsp olive oil
• 200g/6oz mushrooms, finely sliced
• ½-1 level dsp miso, according to taste or yeast extract (such as Marmite) to taste
• 1 level dsp wholemeal flour

1. Sauté mushrooms in oil for a couple of minutes.
2. Add flour and cook for 3 minutes or so, stirring regularly, mixing and mashing with the back of a fork.
3. Allow to cool, then add miso or yeast extract, mixing and mashing some more.
4. If you would prefer a smoother paté, blend for a second or two.

DINNER

Chilli Non-Carne with Avocado Dip Martin Shaw Cooks Veggie
Serves 4

This veggie version of an old favourite is even better with a dollop of Guacamole (avocado dip) which is quick and easy to make (see below) or available from all supermarkets in tubs in the fridge section.

• 2 tbsp sunflower oil
• 1 large onion, chopped
• 3 cloves garlic, crushed
• ½ red pepper, chopped
• 1 medium courgette, chopped in half lengthways, then sliced
• 100g/4oz mushrooms, chopped
• 225g/8oz veggie mince (eg Realeat Vegemince in the freezer of most supermarkets and health food shops)
• 2 x 400g tins chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp chilli powder (or less to taste)
• 1 tsp paprika
• 1 tsp cumin
• 1 tbsp peanut butter
• 100g/4oz sweetcorn, rinsed and drained
• 100g/4oz kidney beans, rinsed and drained - if using tinned
• 225g/8oz long grain rice (10-11 minutes white, 20-30 brown)
• Avocado Dip
• 1 large or 2 small ripe avocadoes
• Few drops of fresh lime juice, to taste
• Half clove garlic, crushed - or more to taste
• Salt

1. Peel and mash avocado.
2. Add a little garlic and lime juice and salt - too much garlic can kill the taste of the avocado, so adjust carefully.
3. Also great as a snack with taco chips!

Chilli

1. Put on pan of water for rice.
2. Cook brown rice if using - otherwise, start it a bit later.
3. Fry onion and red pepper in oil until soft.
4. Add garlic, courgette and mushrooms and cook till mushrooms are golden brown.
5. Add mince and spices and fry 4-5 minutes, stirring constantly. (If mixture sticks, add some of tinned tomato juice.)
6. Cook white rice for 10-11 minutes, or according to instructions
7. Add tinned tomatoes, purée and peanut butter, stir well and simmer for 10 minutes over a low heat.
8. Meanwhile, make avocado dip.
9. Add sweetcorn and kidney beans to chilli and cook for a further 2-3 minutes.
10. 1 Drain rice and rinse carefully.
11. 1 Serve chilli on a bed of rice with a dollop of avocado dip on side.

DESSERT

Baked Bananas with Chocolate Dessert So, What Do You Eat?

Sometimes the easiest things are the best… get the kids making this one, it’s a fun, simple recipe for them to try!

• 1 large ripe banana per person
• 70ml orange juice per person
• ½ tsp brown sugar per person
• chocolate dessert such as Provomel/Alpro Soya Dessert (available from Sainsbury’s and other large supermarkets)

1. Preheat oven to 200°C/400°F/Gas Mark 6.
2. Peel and slice each banana lengthways and lay in a dish.
3. Pour over the juice and sugar.
4. Bake in hot oven until soft and brown.
5. Serve with chocolate dessert, or ice cream…