Meat, fish, eggs, beans and other non-dairy sources of ...cft-staging-cdn.core-clients.co.uk.s3-eu-west-1.amazonaws.com/... · recipes to help you offer a popular menu and tips to

Meat, fish, eggs, beans and other non-dairy sources of protein recipes and tips

Recipes for successTried and tested, nutritionally analysed recipes to help you offer a popular menu and tips to meet the national standards for school food

2

AcknowledgementsThe Children’s Food Trust would like to thank the following schools and caterers for sharing their recipes:

• abmCateringLimited

• CityServeDirectServices

• GeorgeDixonPrimarySchoolandCityServeDirectServices

• HowdenSchoolandTechnologyCollege and East Riding of Yorkshire Council

• RoyalDocksCommunitySchool andNewhamCateringServices

Contents

Page3 Why has this booklet been developed?

Page4 Foods containing iron

Page6 Tips for increasing iron in school lunches

Page8 Tips for increasing iron at other times

Page9 Recipe index

Page10 Lamb curry with lentils

Page11 Moroccan chicken with apricots and couscous

Page12 Kheema loaf

Page13 Meatballs in tomato sauce

Page14 Chilli beef and rice burrito

Page15 Chickpea and green lentil curry

Page16 Lentil roast

Page17 Bean burger

Page18 Haddock and mackerel pie

Page19 Soya bean chilli pitta

Page20 References

3

Why has this booklet been developed?

TheChildren’sFoodTrust2009PrimarySchoolFoodSurvey4 found that less than half (48percent)ofprimaryschoollunches contained enough iron.

Why is iron important?Many studies show that children are not eating enough iron at lunchtime, yetironisveryimportantforthe following reasons.3

• Itisneededtomakeredbloodcells,whichcarryoxygenaroundthebody

• Itstrengthensthebody’sresistance to infection

• Alackofironcancausetiredness, poorsleeporheadaches.Ifnotcorrected,anirondeficiencycanleadtoanaemia–whichiswhenthebodycannotproduceenoughredbloodcells

• Irondeficiencyinchildrencanbe inkedtothemhavingslower intellectualdevelopmentand poorbehaviourinthelongterm

• Itisparticularlyneededduringmenstruation in adolescent girls and during growth spurts in adolescentboys.

ThestandardsforschoolfoodwereupdatedinJanuary2015.1,2 There are four standardsrequiringprovisionoffoodsfromthe‘meat,fish,eggs,beansandother non-dairy sources of protein’ food group at lunchtime:

• aportionoffoodfromthisgroupshouldbeprovidedeveryday

• aportionofmeatorpoultryshouldbeprovidedonthreeormoredayseachweek

• oilyfishshouldbeprovidedonceormoreeverythreeweeks

• avegetariansourceofnon-dairyproteinshouldbeprovidedonthreeormoredayseach week.

Foodsfromthisfoodgroupprovideprotein,andnutrientsincludingironandzinc. Thisbookletcontainstipsforprovidinggoodsourcesofironinyourmenus,aswell as10triedandtestedrecipesusingavarietyofproteinsources.

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Foods containing iron

Red meat Beef,lambandporkaregoodsourcesofiron.Trylessexpensivecutsofmeatlikediced chuck or minced skirt, and use lean meatwherepossibleasthesearelower in fat.

PoultryDarkerchickenandturkeymeat,likethemeat on thighs is higher in iron than the whitemeat.Thisisoftenlessexpensivethanusingbreastmeatbutcantastestronger, so try it in curries and casseroles.

Fish Oilyfishsuchascannedpilchardsandsardines.Trytheseinfishcakes.

Eggs Eggs, especially egg yolks. Try adding boiledeggstodisheslikefishpie,orofferegg mayonnaise sandwiches.

PulsesGreenandredlentils,soya,kidneyorblackeyebeans,chickpeasandproductsderivedfromthesesuchassoyaflourandsoyamince.Addthesetocurriesandpastasauces to enhance the iron content.

Foodsfromthe‘meat,fish,eggs,beansandothernon-dairysourcesofprotein’foodgroupprovideiron.Thereareotherfoodsthatalsoprovideasourceofiron.

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VegetablesGardenpeas,kale,watercressandspinacharegoodsourcesofiron.ServingthemwithfoodcontainingvitaminCwillhelpchildrentoabsorbmoreiron–tryspinachandpotatocurry, or watercress and pepper salad.

Whole grainsWholewheatpasta,wholemealorbrownbread,wholemealflourorbrownrice. Trymakingdesserts,cakesandbiscuitswithhalfwholemealflour,orexperiment withchickpeaflour–thishasfourtimesmoreironthanwhiteflourandisgreatfor making dumplings.

Herbs and spices Substitutingsaltandstockcubeswithherbsandspicescanaddflavour,reducethesaltand increase the iron content of a dish. Try using chilli powder, curry powder, cumin, paprika, thyme, parsley, cinnamon and ginger.Remembertoincludeherbsandspices when analysing recipes.

Dried fruit, nuts and seeds Tryaddingdriedapricots,figs,dates,raisinsand prunes to salads, Middle Eastern main mealslikeMoroccanlambandvegetablecouscous, and desserts such as Canadian datecake.Pinenuts*andpumpkinseedsare also a good source of iron. These could beaddedtoarangeofdishessuchaspastasaucesorsalads,butbeallergyaware*.

*TheChildren’sFoodTrustrecommendsyouvisit www.anaphylaxis.org.ukforaccurateandreliableinformation on managing allergies in schools.

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Tips – increasing the iron content of school lunches

More iron, more often• Workoutwhichareyourmostpopulariron-richdishes,andincreasethenumber

of times you offer these during your menu cycle

• Graduallyswitchtowholemealbread,wholemealflour,brownriceandwholewheatpasta–thiswillalsohelptomeettherequirementtoprovidewholegrainstarchyfoods at least once a week at lunchtime.

Modify existing recipes• Checkthatgoodsourcesofironareincorporatedindishesacrossyourmenucycle

• Addspicesanddriedfruittosweetandsavourydishes

• Addlentils,beansandchickpeastocurries,mincedishes,stewsandsalads

• Usehalfwholemealandhalfwhiteflourinrecipeswherepossible.

Swap• Removelesspopularlow-irondishesfromyourmenucycleandreplacewithrecipes

containing good sources of iron.

Meal dealsThesethreemealdealcombinationsaregoodexamplesoflunchesthatprovidegoodsources of iron:

3 Put foods containing iron on the menu more often

3 Modify existing recipes to increase their iron content

3 Substitute some of your current dishes for tried and tested recipes that are higher in iron

3 Consult pupils and offer combinations of menu items as meal deals or grab bags that are popular and high in iron.

Meal deal 1

Beefbolognaisewith wholewheat spaghetti and carrotsDatesliceandcustardWater

Meal deal 2

Chickpea and lentil currywithbrownriceand seasonal saladBrangingerbreadFruit juice and water drink

Meal deal 3

Keema loaf in a naan with raita and cucumbersticksFruit salad potMilk

Meat main courses• Enhancebeeforlambbolognaise,shepherd’spie,lasagneorburritosbyaddingredorgreenlentilsorbeans

• Offertraditionalroastswithgreen leafyvegetables

• Usedarkerpoultrymeatsuchasturkeyorchickenthighsinsteadofbreastmeat and add some pulses, curry powder,herbs,spicesandgreenleafyvegetablestodishes.

Vegetarian main courses• Includelentils,pulsesorbeansin

dishes like chickpea and spinach curry,orvegetableandsoya mincebolognaise

• Tryhomemadelentilroast,enchilladas orbeanburgersasthesearetasty,populargrab-and-gooptions.

Accompaniments• Graduallyreplacerefinedwhitevarietieswithwholewheatpasta andbrownrice,andservewith greenleafyvegetables,peasor soyabeans.Ricewithpeasisafavouriteinsomeschools.

Sandwiches• Usebeeforlambfillingsinsandwiches,bagels,saladsorwraps,ortryhot beeforporksandwichesasa grab-and-gooption

• Wholemealbreadcontainsathird moreironthandoeswhitebread,so try sandwiches made with one slice ofeachbreadtypeorusewholemeal rollsforgrab-and-gomeals.

Salads • Kidneybeans,lentils,driedapricots,raisins,freshanddriedherbsandspicesarewaystoaddflavour,textureand colour to salads, as well as increasing the iron content.

Desserts• Tryusingbreakfastcerealsincrumbletopping,wholemealflourandgingerincakes,driedfruitinflapjacksandblacktreacle instead of sugar in desserts.

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Remember A portion of meat, fish, eggs, beans or another non-dairy protein source should be provided at lunchtime each day. It is good practice to make sure that every lunch option includes a non-dairy protein source.

8

Remember Include a non-dairy protein source in mid-morning break and after school meals where provided.

Breakfast clubs• Combinefortifiedbreakfastcerealssuchasflakedcornorwheatbiscuitswith dried fruit such as chopped apricots

• Tryscrambledegg,baconorbeans on wholemeal toast.

Mid-morning break• Serveiron-richsnacksthatpupils

can eat on the go – such as houmous andvegetablesticks

• Servemaltloaf,toastedteacakes orcinnamonraisinbagelsasfruity,iron-rich,bread-basedsnacks.

Vending machines• Offerdriedfruit,nuts*andseeds

without added sugar, fat or salt at any time of the day.

After school clubs• Mixedbeanwraps,scrambled eggsorbeansontoastmake quick, iron-rich snacks if cooking facilitiesareavailable,orifyourun anafterschoolcookingclub.Visitwww.letsgetcooking.org.uktofindoutaboutsettingupacookingclub and accessing tasty recipes and resources to use with pupils.

Tips to increase iron at other times

*TheChildren’sFoodTrustrecommendsyouvisitwww.anaphylaxis.org.ukforaccurateandreliableinformationonmanaging allergies in schools.

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Hereare10triedandtestediron-richrecipesforyoutotry.Eachrecipeincludesaportionofmeat,fish,eggs,beansoranothernon-dairysourceofprotein.

1. Lamb curry with lentils

2. Moroccan chicken with apricots and couscous

3. Kheema loaf

4. Meatballs in tomato sauce

5. Chilli beef and rice burrito

6. Chickpea and green lentil curry

7. Lentil roast

8. Bean burger

9. Haddock and mackerel pie

10. Soya bean chilli pitta

Note:ThestandardsforschoollunchesintroducedinJanuary2015arefood-basedonly,andcaterersarenotrequiredtonutritionallyanalysetheirrecipes.Thenutrientcontentofrecipesinthisbooklethavebeenlistedforinformation.Eachrecipealsoliststheallergenstypicallypresentintheingredientsused,butthesewillvarybetweenindividualbrandsandproducts,soitisimportanttochecktheproducts you use.

Recipe index

10

This recipe makes:80 primary servings (154g) 60 secondary servings (205g)

Prep time: 15 minutes

Cooking time: 1 hour and 45 minutes

Allergens: celery, egg, milk, mustard, wheat (gluten)

Tip: reduce the amount of chillies if your pupils do not like spicy food

Recipe adapted from:

CityServe Direct Services

Lamb curry with lentils

Main

Ingredients• 90ggarlic,peeledandcrushed(3bulbs)

• 60gchillies,deseededand diced

• 5.6kglamb,diced• 15gwhitepepper (3tbsp)

• 65gcurrypowder (7tbsp)

• 15gthyme(5tbsp)• 1.5kglentils,green• 665gonions,peeled

and diced• 2kgcarrots,peeled

and diced• 100mlvegetableoil• 500gtomatopurée• 18gstockcubes(3)• 165gplainflour• 1.6lwater

Method1. Seasonthelambwiththepepper,garlic,curry

powder, chillies and thyme, and marinate in the refrigeratorfor1–2hours.

2. Washandcookthelentilsinboilingwaterforapproximately30minutes.

3. Heattheoilinalargesaucepanandsealthemeat,drainoffanyexcessoilanddiscard. Fry the onions.

4. Add1420mlwater,onions,carrots,lentils,tomatopuréeandstockcubestothemeat.

5. Cookforapproximately10minutesonahighheat, stirring frequently.

6. Reducetheheatandsimmerforapproximately45minutes.

7. Tothicken,mixtheflourwith180mlofwater, add to the meat gradually stirring continuously. Cookforafurther5minutes.

8. Removefromtheheatandplaceintowarmedservingdishes.

Nutrient content

Nutrients Per 100g Primary serving (154g)

Secondary serving (205g)

Energy kcals 145 223 298

Fat g 8.0 12.2 16.3

Saturates g 3.2 4.9 6.6

Carbohydrate g 7.6 11.7 15.6

Free sugars g 0.0 0.0 0.0

Fibre (AOAC) g 2.4 3.7 4.9

Protein g 11.3 17.3 23.1

Iron mg 2.2 3.4 4.6

Calcium mg 30.7 47.2 62.9

Vitamin A μg 266.7 409.7 546.3

Folate μg 12.8 19.6 26.1

Vitamin C mg 0.9 1.4 1.8

Sodium mg 60.1 92.3 123.4

Zinc mg 2.3 3.5 4.7

Serving suggestion:with a mix of brown and white rice

www.childrensfoodtrust.org.uk

11

Moroccan chicken with apricots and couscous

Main



Cooking time: 30 minutes

Allergens: celery, egg, milk, sulphites, wheat (gluten)

Tip: swap chicken for turkey



Method1. Drainandrinsethecannedchickpeas.2. Mixtheturmeric,ginger,paprikaandcinnamon

togetherinasmallbowl.3. Chopthedriedapricotsintoquarters.4. Sweattheonions,carrotsandspiceswith

alittlewaterinalargepanfor5minutesoruntil soft.

5. Preparethevegetablestockwith2.28lofboilingwater.

6. Addthechickentothepanandcookfor6–8minutes, then add the stock, tomatoes, orange juice, chickpeas and chopped apricots.

7. Bringtotheboilandcookforafurther 10minutes.

8. Removefromtheheatandplaceintowarmedservingdishes.

9. Placethecouscousinabowl,addthe boilingwaterandcoverfor5minutes, thenfluffupwithafork.

10.Servethechickenandapricotstewwith the couscous.

Nutrient content




Fat g 2.3 5.4 7.2




Fibre (AOAC) g 2.3 5.3 7.1

Protein g 9.0 20.8 27.8

Iron mg 1.1 2.5 3.3

Calcium mg 24.1 55.8 74.6

Vitamin A μg 145.7 338.0 451.7

Folate μg 9.7 22.6 30.2


Sodium mg 73.3 170.0 227.1

Zinc mg 0.8 1.9 2.6

Ingredients• 6.7kgcanned chickpeas (4.02kgdrainedweight)

• 700gonions,peeled and diced

• 1.4kgcarrots,peeledand sliced

• 25gturmeric(3tbsp)• 25gginger,ground (3tbsp)

• 25gpaprika(3tbsp)• 25gcinnamon(3tbsp)• 700gapricots,dried• 24gstockcubes(4)• 2.28lwater• 2.8kgchicken,diced,

white meat• 2.8kgchicken,diced

dark meat• 300gcannedtomatoes• 500mlorangejuice• 4.5kgcouscous• 4.5lwater


Serving suggestion:with broad beans

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Allergens: egg, mustard, soya, wheat (gluten)

Tip: try it with lamb


Children’s Food Trust

Nutrient content




Fat g 5.6 6.7 8.7




Fibre (AOAC) g 3.7 4.4 5.7

Protein g 16.4 19.5 25.2

Iron mg 2.5 3.0 3.9

Calcium mg 64.9 77.2 99.9

Vitamin A μg 6.7 8.0 10.4

Folate μg 29.6 35.2 45.6


Sodium mg 288.5 243.3 444.3

Zinc mg 3.4 4.0 5.2

Kheema loaf

Main

Ingredients• 1.7kgleanmincedbeef• 100gwholemealbreadcrumbs

• 2eggs• 4gblackpepper(2tsp)• 10gcurrypowder (1tbsp)

• 1.48kgwholemealpitta(26xregularor 20xlarge)

Method1.Preheattheovento180°C/350°F/gasmark4.2.Mixalloftheingredientstogetherinabowl.3.Placeonabakingdishandshapeintoaroll.4.Bakefor40minutesuntilcookedandthejuices

run clear.5.Drainoffsurplusfatandslice.6.Warmandslicethepittaandserve

the kheema loaf inside.

Serving suggestion:with raita and salad


13

Meatballs in tomato sauce

Main




Allergens: celery, egg, milk, soya, wheat (gluten)

Tip: purée the tomato sauce


Howden School and East Riding of Yorkshire Council

Method1.Preheattheovento180°C/350°F/gasmark4.2.Mixthemince,onions,breadcrumbsand

paprika together.3.Addbeateneggtobind.4.Portionthemeatmixtureintomeatballs.5.Placethemeatballsonagreasedtinand cookintheovenforapproximately25minutesuntil cooked.

6.Mixtogethertomatoes,tomatopurée,vegetablestock, red lentils, lemon juice and dried thyme. Simmerfor20–25minutesuntilthelentils are cooked.

7.Addthemeatballstothetomatosauceandgarnish with the parsley.

Remember meatballs are a meat product, and these can only be served once a week in primary schools and twice a week in secondary schools across the school day.

Nutrient content




Fat g 3.4 5.6 7.3




Fibre (AOAC) g 1.8 3.0 3.9

Protein g 11.0 17.8 23.2

Iron mg 2.6 4.2 5.4

Calcium mg 34.9 56.6 73.6

Vitamin A μg 53.8 87.3 113.5

Folate μg 19.7 32.0 41.6


Sodium mg 173.4 281.8 366.2

Zinc mg 2.2 3.6 4.7

Ingredients• 800glean mincedbeef

• 70gonions,peeled, finelychopped

• 125gwholemealbreadcrumbs

• 7gpaprika(2tsp)• 1egg• 600gchopped

canned tomatoes• 70gtomatopurée• 315mlvegetablestock• 150gredlentils,dried• 14gdriedthyme (42⁄3tbsp)

• 5mllemonjuice(1tsp)• 7gchoppedfresh

parsley – to garnish

Serving suggestion:with a mix of wholewheat and white spaghetti


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Allergens: milk, wheat (gluten)


Royal Docks Community School and Newham Catering Services

Chilli beef and rice burrito

Main

Ingredients• 1kgleanmincedbeef• 300gonions,peeled

and chopped• 15gchillipowder(5tsp)• 175ggreenpeppers,

deseeded, chopped• 400gcannedtomatoes• 800gcannedkidneybeans,drained (drainedweight512g)

• 300gbrownrice• 2gpaprika(1tsp)• 16x12"or24x10"

wheat tortillas • 150glower-fatCheddar

cheese, grated

Method1.Browntheminceandtheonion.2.Stirinthechillipowder,pepper,tomatoes andhalfofthekidneybeansandsimmerfor30–35minutes.

3.Meanwhile,boilthebrownricefollowingtheinstructions on the packet and drain.

4.Addtheremainingkidneybeansandpaprika to the rice.

5.Spoonthericemixtureinalinedownthemiddle of each tortilla and top with the mincemixture.

6.Sprinklegratedcheeseontopofthebeef and roll up.

7.Keepwarmbeforeservingorassembleat servicepoint.

Nutrient content




Fat g 2.8 5.2 7.8




Fibre (AOAC) g 2.7 5.1 7.7

Protein g 9.2 17.3 25.9

Iron mg 1.3 2.5 3.8

Calcium mg 75.8 141.8 212.7

Vitamin A μg 17.0 31.8 47.8

Folate μg 12.3 23.0 34.4


Sodium mg 177.0 331.3 496.9

Zinc mg 1.5 2.8 4.2

Tip: wrap in foil or card sleeve as a grab- and-go

Serving suggestion:with salsa, yoghurt and spinach


15

Chickpea and green lentil curry

Main




Allergens: celery, egg, milk, mustard, wheat (gluten)



Method1.Heattheoilinalargesaucepanandgently

fry the onions for 2 minutes.2.Addthecurrypowder,stirwellandfryfor

2 minutes.3.Addthecarrots,mushroomsandbroccoliand fryforafurther5minutes.

4.Preparethestockwiththecubesand4.665l ofboilingwater.

5.Addthestock,tomatopurée,tomatoesandgreenlentilstothevegetablesandsimmerforapproximately20minutes.

6.Addthechickpeasandheatthoroughly.7.Removefromtheheatandplaceintowarmedservingdishes.

Nutrient content




Fat g 1.4 3.1 6.2




Fibre (AOAC) g 2.5 5.6 11.2

Protein g 2.6 5.8 11.6

Iron mg 1.2 2.6 5.2

Calcium mg 22.9 50.4 100.6

Vitamin A μg 209.6 461.1 920.1

Folate μg 13.6 29.9 59.7

Vitamin C mg 5.1 11.2 22.3

Sodium mg 77.9 171.4 342.0

Zinc mg 0.4 0.8 1.6

Ingredients• 1.5kgonions,peeled

and diced • 1.5kgcarrots,peeled

and diced • 1.5kgmushrooms,

washed and sliced• 1.5kgbroccoli,trimmed• 100mlvegetableoil• 125gcurrypowder (14tbsp)

• 18gvegetable stockcubes(3)

• 4.665lwater• 250mltomatopurée• 2.21kgcannedtomatoes• 500ggreenlentils,dried• 5kgcannedchickpeas(drainedweight3kg)

Tip: use a variety of pulses to add colour and texture

Serving suggestion:with brown rice


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Allergens: egg, milk


George Dixon Primary School and CityServe Direct Services

Lentil roast

Main

Ingredients• 1.7kgred

lentils, dried• 3.8lwater• 455gonions,peeled

and chopped• 5ggarlicpowder (2tsp)

• 5gchillipowder (2tsp)

• 5eggs• 455glower-fat

Cheddar cheese, grated

• 85ghardfatspread

Method1.Preheattheovento140°C/275°F/gasmark1.2. Rinse then cook the lentils with the water, onions,

garlic and chilli powder, simmering until the lentilsarecooked,andhaveabsorbedthewater.

3.Beattheeggsandaddtothelentilmixture,alongwith the grated cheese.

4.Greasedeeptinswiththefatspread,andfill withthelentilmixture.

5.Bakefor30–40minutesuntilset.6.Cutintoportions.

Nutrient content




Fat g 2.7 3.0 4.1




Fibre (AOAC) g 2.3 2.6 3.4

Protein g 8.9 10.1 13.5

Iron mg 2.1 2.4 3.1

Calcium mg 72.8 82.6 110.2

Vitamin A μg 31.3 35.5 47.4

Folate μg 32.2 36.5 48.7


Sodium mg 71.8 81.5 108.7

Zinc mg 1.1 1.2 1.6

Tip: serve sliced in wholemeal roll for a great vegetarian grab-and-go

Serving suggestion:with broccoli and tomato sauce


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Allergens: egg, soya, sulphites, wheat (gluten)


Howden School and Technology College and East Riding of Yorkshire Council

Tip: add paprika and chilli powder to make spicy burgers

Serving suggestion:with salsa and baked potato wedges

Bean burger

Main

Nutrient content




Fat g 2.6 2.2 4.4




Fibre (AOAC) g 5.9 5.0 10.0

Protein g 5.3 4.5 9.1

Iron mg 2.5 2.2 4.3

Calcium mg 61.7 50.5 105.0

Vitamin A μg 6.0 5.1 10.3

Folate μg 12.7 10.8 21.6


Sodium mg 284.2 241.6 21.6

Zinc mg 0.7 0.6 1.2


Method1.Preheattheovento200ºC/400ºF/gasmark6.2.Drainandrinsethebeans.3.Heattheoilandfrytheonionandgarlicfor 10minutesuntilsoftened.

4.Addthebeansandthymeandcookforafurther 5minutes.

5.Coolthebeanmixturethenpulsefor30secondsinafoodprocessororuntilitbecomesa rough paste.

6.Addthepepper,breadcrumbsandlemonjuiceandsufficientbeateneggtomakea stiffmixture.

7.Divideintoballsandshapeintoburgers. Placeonagreasedbakingtray.

8.Bakethebeanburgersintheovenfor 20minutes.

Ingredients• 800gcannedkidney beans,drained (drainedweight512g)

• 800gcannedbutter beans,drained (drainedweight456g)

• 30mlvegetableoil(2tbsp)• 400gonions,peeled andfinelydiced

• 20ggarlic,crushed (5cloves)

• 15gdriedthyme(5tbsp)• 10ggroundpepper(2tbsp)• 170gwholemealbreadcrumbs

• 50mllemonjuice• 1egg

18

This recipe makes:15 primary servings (290g)12 secondary servings (360g)


Cooking time: 1 hour

Allergens: egg, fish, milk


abm Catering Limited

Haddock and mackerel pie

Main

Nutrient content




Fat g 2.5 7.3 9.1




Fibre (AOAC) g 1.0 3.0 3.7

Protein g 6.3 18.3 22.9

Iron mg 0.5 1.4 1.7

Calcium mg 49.7 144.8 181.0

Vitamin A μg 122.5 356.8 446.0

Folate μg 18.3 53.2 66.5


Sodium mg 59.9 174.5 218.1

Zinc mg 0.4 1.2 1.5

Tip: try other fish such as salmon or pilchards

Serving suggestion:with steamed broccoli


Method1.Preheattheovento200°C/400°F/gasmark6.2.Boilthepotatoesfor20minutes,drainandmash.3.Onalowheat,combinethecornflourand

margarine together to form a paste, gradually add themilkandstiruntilthemixturethickensinto a white sauce.

4.Boilorsteamthespinachuntilwiltedand then drain.

5.Addthemackerel,haddock,sweetcornandspinach to the white sauce.

6.Pourintoanovenproofdish.7.Pipeorspoonthemashedpotatoontopofthefishmixture.

8.Topwiththebeatenegg.9.Bakefor40minutesuntiltheeggiscookedandgoldenbrown.

Ingredients• 1.7kgflourypotatoes,

peeled and diced• 40gcornflour(2tbsp)• 50gsoftmargarine• 1lsemi-skimmedmilk• 400gspinach, freshorfrozen

• 230gmackerelfillets,poached

• 640ghaddockfillets,poached

• 200gsweetcorn,frozenorcanned

• 2eggs,beaten

19

Soya bean chilli pitta This recipe makes:16 primary servings (175g plus 55g pitta)12 secondary servings (235g plus 75g pitta)



Allergens: soya, wheat (gluten)


Children’s Food Trust

Grab-and-go

Nutrient content (including pitta)




Fat g 1.83 4.3 5.7




Fibre (AOAC) g 3.5 8.0 10.7

Protein g 5.5 12.8 17.1

Iron mg 1.3 3.1 4.1

Calcium mg 60.7 141.2 188.3

Vitamin A μg 70.6 164.1 218.7

Folate μg 18.7 43.4 57.9

Vitamin C mg 8.7 20.3 27.0

Sodium mg 142.9 332.3 443.1

Zinc mg 0.5 1.1 1.5

Tip: try pinto or black-eye beans

Serving suggestion:swap pitta for brown rice or coucous


Method1.Heattheoilinthesaucepan.2.Addtheonionandheatgently

until it softens.3.Addthegarlic,redpepper,chilli

powder, canned tomatoes, kidneybeans,soyabeansandblackpepper.

4.Simmerfor20minutestoensurethesoyabeansarefullycookedbeforeservingintoastedorwarmedpittabreads.

Ingredients• 15mlvegetableoil(1tbsp)• 300gonion,peeledand

chopped• 8ggarlic,peeledandcrushed (2cloves)

• 300gredpepper, deseeded and chopped

• 2gchillipowder(1tsp)• 1.2kgcannedchoppedtomatoes• 800gcannedkidneybeans,

drained and rinsed (drained weight512g)

• 500gsoyabeans,frozen• 1gblackpepper(½tsp)• 900gpitta(12x75gor16x55g)

References1. The Requirements for School Food Regulations 2014.

Availableat:www.legislation.gov.uk/uksi/2014/1603/pdfs/uksi_20141603_en.pdf

2. School Food Standards. Apracticalguideforschoolstheircooksandcaterers. Availableat:www.schoolfoodplan.com/standards

3. Scientific Advisory Committee on Nutrition (SACN) (2010). IronandHeath. Availableat:www.gov.uk/government/publications/sacn-iron-and-health-report

4. The Children’s Food Trust (2010). PrimarySchoolFoodSurvey. Availableat:www.childrensfoodtrust.org.uk/research

For the full series of our Recipes for Successbooklets,pleasevisit: www.childrensfoodtrust.org.uk/schools/resources

The Children’s Food Trust TheChildren’sFoodTrustaimstoreducechildhoodobesityandmalnutritionandenhanceeducationalperformancethroughimprovingthefoodourchildreneatinearlyyearssettings,schoolsandbeyond.

We work with health and education commissioners in local authorities, and directly with early years settings, schools, parents and childrenacrossthecountry.WeruntheUK’sbiggestnetworkofcookingclubsand,underourpreviousnameoftheSchoolFoodTrust,weweredirectlyresponsiblefordevelopingandintroducingthenationalfoodandnutritionguidelinesinbothschoolsandearlyyearssettings.Wemakeadifference,andwouldbepleasedtohelpyou,too.

Let’s Get CookingRunbytheChildren’sFoodTrust,Let’sGetCookingistheUK’slargestnetworkofcookingclubs.Weprovidetraining,supportandresourcesforsettingupandrunninghealthycookingactivitiesforpeopleofallages.

Forcookingclubsandcookerytraininginformationandservicesvisit:www.letsgetcooking.org.uk Cookingathome?Visit:www.letsgetcookingathome.org.uk for a fantastic range of healthy, tasty recipes as well as lots of helpful information on cooking from scratch.

Contact us Children’sFoodTrust,3rdFloor,1EastParade,SheffieldS12ETTel:01142996901Email: [email protected]:www.childrensfoodtrust.org.uk

Children’sFoodTrustregisteredcharitynumber1118995

Copyright©Children’sFoodTrust2015

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