Here are the recipes of just some of the meals that we produce in the café. Have a go at recreating them at home! And the next time to visit the café, remember to pick up a free copy of our recipe booklet which contains more recipes and healthy eating advice.
Tomato and Basil Soup
Preparation/cooking time: approx. 30 minutes
Ingredients – serves 4
1 tbsp olive oil
1 small onion, chopped
2 carrots, chopped
300ml / ¾ pint vegetable stock
400g tin chopped tomatoes
1 tbsp tomato puree
2 garlic cloves crushed
½ tsp castor sugar
2 tbsp fresh torn basil levase
½ tsp dried or powdered spices
Instructions
1. Place olive oil, onions and carrots into the pan, heat gently until soft.
2. Add other ingredients and simmer for 20 mins or until vegetables are soft, add dried/powdered spices.
3. Transfer to a blender when cool, blend or mash until smooth. Season to taste with black pepper. Add basil and serve with wholemeal bread.
Nutritional Information
Each portion of this soup is the equivalent of 1 of your 5-a-day. This soup is low fat, a good source of vitamin C, and an excellent alternative to tinned varieties which tend to be high in salt.
Lin’s Sweet Potato Soup
Preparation/cooking time: approx. 25 minutes
Ingredients – serves 4
1 tbsp olive oil
2 small onions, chopped
2 cloves garlic crushed
1 carrot, chopped
1kg/2lb sweet potato
1lt/ 1 ½ pints vegetable stock
¼ pint / 145ml semi skimmed milk
Instructions
1. Place olive oil, onions and garlic into a pan and gently heat until soft. Add carrot and sweet potato and continue to heat for a further 5 minutes.
2. Add stock and bring to the boil and simmer for 12-15 minutes or until vegetables are soft.
3. When cool, transfer to a blender and add milk. Blend until smooth, season to taste with black pepper. Serve with wholemeal bread.
Nutritional Information
Each portion of this soup is the equivalent of 1 of your 5-a-day. Sweet potatoes are a rich low fat source of vitamin E and antioxidants.
Baked Bean Chilli
Preparation/cooking time: approx. 55 minutes
Ingredients – serves 4
600g / 1½ lbs beef mince
1tbsp olive oil
1 large onion finely chopped
340g/12oz button mushrooms
1 tin baked beans
2 tins chopped tomatoes
1 small tin kidney beans
2tsp chilli powder or 1 fresh chilli
Instructions
1. Place onions and olive oil in a pan, heat gently until soft.
2. Add mince and brown, drain any excess oil from pan, add mushrooms and cookunitl soft.
3. Add baked beans, tomatoes and kidney beans. Stir in chilli powder and simmer for 45 minutes.
4. Serve with rice or baked potato.
Nutritional Information
Each portion of this dish contains 1 of the recommended 5-a-day. It is rich in protein and iron and is a good source of vitamin C.
Cauliflower and Broccoli Bake
Preparation/cooking time: approx. 30 minutes
Ingredients – serves 4
30g/1oz butter or margarine
1 tbsp flour
600ml/1 pint semi-skimmed milk
50g/2oz cheddar cheese, grated
400g/14 oz mixture broccoli and cauliflower florets
200g/7oz cooked pasta shapes
80g/3oz lean ham, chopped
Instructions
1. Preheat the oven to 200?C/440F/gas mark 6. Place butter, flour into pan. Place over a medium heat, stir together to make a paste, add milk gradually, whisk continuously until the mixture becomes smooth and thickens. Stir in half of the cheese and remove from the heat.
2. Cook the broccoli and cauliflower until tender, drain then stir inot the cheese sauce along with the pasta and ham. Place into a serving dish.
3. Sprinkle ver the remaining cheese and cook for 10-15 minutes or until the topping is golden brown.
Nutritional Information
Each portion of this dish contains 1 of the recommended 5-a-day. Broccoli is a good source of vitamin C and E, fibre and iron.
Smashing Smoothies
Smoothies are a great way to eat more fruit. They are fun and easy to make which especially appeals to children. Making your own is so simple and guaranteed to contain only the best ingredients, unlike some shop bought varieties. Why not try creating your own recipes and you could even try freezing them for a healthy treat!
Pink Banana
6 strawberries
450ml or ¼ pint milk
1 tbsp yoghurt
Blend all ingredients together. The milk and yoghurt can be substituted for 125ml/4fl oz orange juice instead for a refreshing, fruity drink.
Melon Madness
¼ Honey Dew Melon
Handful of strawberries
Natural Live Yoghurt
1 pear
Chop up the fruit and blend, add the yoghurt and blend further.
Apple Attack
2 apples (peeled and chopped)
1 can of pineapples in juice
30ml fresh orange juice
Blend all ingredients together.
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