Eating well for 1- 4 year olds

Eating well for 1- 4 year olds Food photo cards For information on how to use these food photo cards, see Eating Well for 1-4 Year Olds: Practical Guide.

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ISBN 978-1-89-782033-9 Eating Well for 1-4 Year Olds: Practical Guide (including accompanying CD-ROM), plus set of printed Eating Well for 1-4 Year Olds: Food Photo Cards. Produced by The Caroline Walker Trust. www.cwt.org.uk

BREAKFAST Cornflakes with raisins, with sliced banana

BREAKFAST Cornflakes with raisins, with sliced banana Suggested portion sizes

1-4 year olds As shown in the photo 1-2 year olds

Cornflakes Raisins Milk Sliced banana Diluted fruit juice

20g 10g 100ml 80g 100ml

17g 10g 100ml 80g 100ml

3-4 year olds 23g 10g 100ml 80g 100ml

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These portion sizes are based on the nutritional needs of a typical 21½/2year yearold. old.

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BREAKFAST Crisped rice with malt loaf

BREAKFAST Crisped rice with malt loaf Suggested portion sizes


Crisped rice Milk Malt loaf Diluted fruit juice

3-4 year olds

23g 17g 100ml 100ml 45g 35g 10g 10g 100ml 100ml 80g 80g 100ml 100ml These portion sizes are based on the nutritional needs of a typical 2½ year old. 20g 100ml 40g 100ml

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BREAKFAST Porridge and jam, with toasted fruit bread

BREAKFAST Porridge and jam, with toasted fruit bread Suggested portion sizes


Porridge Jam Toasted fruit bread Vegetable fat spread Diluted fruit juice

100g 10g 25g 4g 100ml

85g 8g 20g 4g 100ml

3-4 year olds 115g 10g 28g 4g 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Porridge This recipe makes 12 child-size portions of about 100g. 1250ml full-fat milk 150g rolled oats 1. Place the milk and oats into a non-stick saucepan. 2. Heat gently until boiling, and then turn the heat down and simmer, stirring occasionally, until the oats are softened and have absorbed the milk.

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BREAKFAST Puffed wheat, with toast and jam

BREAKFAST Puffed wheat, with toast and jam Suggested portion sizes


Puffed wheat Milk Wholemeal toast Vegetable fat spread Jam Diluted fruit juice

15g 100ml 20g 4g 5g 100ml

13g 100ml 17g 4g 5g 100ml

3-4 year olds 17g 100ml 25g 4g 5g 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old.

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BREAKFAST Weet bisk and raisins, with toast and jam

BREAKFAST Weet bisk and raisins, with toast and jam Suggested portion sizes


Weet bisk Milk Raisins Toast Vegetable fat spread Jam Diluted fruit juice

20g 100ml 10g 20g 4g 5g 100ml

17g 100ml 10g 17g 4g 5g 100ml

3-4 year olds 23g 100ml 10g 25g 4g 7g 100ml


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BREAKFAST Eggy bread with button mushrooms

BREAKFAST Eggy bread with button mushrooms Suggested portion sizes


Eggy bread Button mushrooms Diluted fruit juice

60g 20g 100ml

55g 20g 100ml

3-4 year olds 70g 20g 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Eggy bread This makes 12 child-size portions of about 60g. 6 eggs 6 large or 12 small slices of bread (Any type of bread is fine.) 60g butter Each portion uses ½ egg, ½ large slice of bread and 1 teaspoon butter. 1. Whisk the eggs. 2. Dip the bread in the egg on both sides. 3. Melt the butter in a frying pan. 4. Fry the bread in the butter over a gentle heat until the egg coating is well cooked.

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BREAKFAST Omelette and wholemeal toast fingers

BREAKFAST Omelette and wholemeal toast fingers Suggested portion sizes


Omelette Wholemeal toast Vegetable fat spread Diluted fruit juice

50g 20g 4g 100ml

50g 17g 4g 100ml

3-4 year olds 60g 25g 4g 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Omelette This recipe makes 12 child-size portions of about 50g. 12 eggs 6 tablespoons water 30g butter Each portion of omelette uses 1 egg, ½ tablespoon water and ½ teaspoon butter. Make the omelettes using one or two eggs at a time. 1. Break the eggs into a jug or mixing bowl. 2. Add the water to the eggs and beat together using a fork. 3. Heat an omelette pan or frying pan over a medium heat. 4. Add the butter to the hot pan and as soon as it sizzles, swirl the pan and add the egg mixture. Do not allow the butter to brown. 5. Allow the egg mixture to cook until the omelette is set. 6. Fold the omelette in half and serve.

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BREAKFAST Scrambled egg and tomato on toast

BREAKFAST Scrambled egg and tomato on toast Suggested portion sizes


Scrambled egg Cherry tomatoes White toast Vegetable fat spread Diluted fruit juice

50g 10g 20g 4g 100ml

45g 10g 17g 4g 100ml


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These portion sizes are based on the nutritional needs of a typical 2½ year old. Scrambled egg This recipe makes 12 child sized portions of about 50g. 12 eggs 90ml full-fat milk 60g butter Each portion uses 1 egg, ½ tablespoon of milk and 1 teaspoon butter. 1. Beat the eggs in a bowl with the milk. 2. Melt the butter in a non-stick saucepan. 3. Add the eggs, and stir all the time over a low heat until the egg is set thoroughly.

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BREAKFAST Baked beans on a toasted muffin

BREAKFAST Baked beans on a toasted muffin Suggested portion sizes


Baked beans Toasted muffin Vegetable fat spread Diluted fruit juice

60g 30g 4g 100ml

55g 25g 4g 100ml



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BREAKFAST Sausage and plum tomato with toast

BREAKFAST Sausage and plum tomato with toast Suggested portion sizes


Sausage Canned plum tomato Toast Vegetable fat spread Diluted fruit juice

40g 40g 20g 4g 100ml

35g 40g 17g 4g 100ml


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These portion sizes are based on the nutritional needs of a typical 2½ year old.

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SNACK Breadsticks, guacamole and cucumber and pepper sticks

SNACK Breadsticks, guacamole and cucumber and pepper sticks Suggested portion sizes


Breadsticks Guacamole Cucumber and pepper sticks Milk

8g 30g 40g 100ml

6g 25g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Guacamole This recipe makes 12 child-size portions of about 30g. 2 large ripe avocadoes, peeled and stone removed 1 tablespoon olive oil 2 teaspoons lemon juice ½ teaspoon black pepper 1. Mash the avocado with the oil, lemon juice and pepper. 2. Cover and chill before serving.

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SNACK Breadsticks, houmous dip and cherry tomatoes

SNACK Breadsticks, houmous dip and cherry tomatoes Suggested portion sizes


Breadsticks Houmous dip Cherry tomatoes Milk

8g 30g 40g 100ml

6g 25g 40g 100ml



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SNACK Cream crackers and soft cheese, with cucumber and carrot sticks

SNACK Cream crackers and soft cheese, with cucumber and carrot sticks Suggested portion sizes


Cream crackers Soft cheese Cucumber and carrot sticks Milk

10g 20g 40g 100ml

8g 15g 40g 100ml



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SNACK Crusty brown roll with soft cheese and carrot sticks

SNACK Crusty brown roll with soft cheese and carrot sticks Suggested portion sizes


Crusty brown roll Soft cheese Carrot sticks Milk

20g 20g 40g 100ml

17g 17g 40g 100ml



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SNACK Mini avocado and tomato salsa sandwiches

SNACK Mini avocado and tomato salsa sandwiches Suggested portion sizes


Wholemeal bread Mashed avocado Tomato salsa Milk

40g 20g 20g 100ml

35g 17g 17g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Mini avocado and salsa sandwiches

Tomato salsa

This recipe makes 12 child size portions of about 80g.

This recipe makes 12 portions of about 20g.

12 large or 24 small slices wholemeal bread 2 large avocadoes, mashed 250g tomato salsa (See recipe opposite.)

1 small (200g) can chopped tomatoes 2 spring onions, finely chopped ½ small red pepper, cored and finely chopped 2 tablespoons chopped fresh parsley 1 clove garlic, crushed 1 tablespoon white wine vinegar 1 tablespoon lemon juice ½ teaspoon ground black pepper

1. Mix together the mashed avocado and salsa. 2. Fill the sandwiches with the mixture.

1. Mix all the ingredients together. Chill before serving.

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SNACK Mini bowl of curried rice salad and mixed peppers

SNACK Mini bowl of curried rice salad and mixed peppers Suggested portion sizes


Curried rice salad Mixed peppers Milk

45g 40g 100ml

40g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Curried rice salad This recipe makes 12 child-size portions of about 45g. 250g long grain white rice 5 teaspoons mild curry powder 120g raisins ½ teaspoon black pepper 1. Boil the rice until tender. Drain and cool. 2. Stir in the curry powder, raisins and pepper. Chill before serving.

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SNACK Mini bowl of tabbouleh and blueberries

SNACK Mini bowl of tabbouleh and blueberries Suggested portion sizes


Tabbouleh Blueberries Milk

40g 40g 100ml

35g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Tabbouleh This recipe makes 12 child-size portions of about 40g. 60g couscous 90ml water, boiling 4 spring onions, diced 3 medium-sized tomatoes, diced 3 tablespoons fresh parsley, finely chopped 3 tablespoons fresh mint, finely chopped 1 tablespoon lemon juice 3 tablespoons olive oil ½ teaspoon black pepper 1. Put the couscous in a bowl. Pour the boiling water over it, mix very gently and leave to stand for about 4 minutes until the couscous absorbs the liquid. 2. Stir in the diced vegetables, chopped herbs, lemon juice, oil and pepper. 3. Stir well and chill before serving.

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SNACK Mini soft cheese and pineapple sandwiches

SNACK Mini soft cheese and pineapple sandwiches Suggested portion sizes


Wholemeal bread Soft cheese Pineapple Milk

40g 20g 20g 100ml

35g 17g 17g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Mini cheese and pineapple sandwiches This recipe makes 12 child-size portions of about 80g. 12 large thick slices or 24 small slices white, brown or wholemeal bread 250g full-fat soft cheese 1 large (400g) can pineapple chunks in juice, drained 1. Cut the pineapple chunks into small pieces. 2. Mix together the soft cheese and the small pineapple pieces. 3. Fill the sandwiches with the mixture and cut into small squares.

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SNACK Oatcakes, cottage cheese and apple chunks

SNACK Oatcakes, cottage cheese and apple chunks Suggested portion sizes


Oatcakes Cottage cheese Apple chunks Milk

20g 30g 40g 100ml

15g 25g 40g 100ml



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SNACK Pancake with strawberries

SNACK Pancake with strawberries Suggested portion sizes


Pancake Butter Strawberries Milk

25g 4g 40g 100ml

20g 4g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Pancakes This recipe makes 12 child-size pancakes of about 25g each. 50g wholewheat flour 50g plain flour 1 egg 200ml semi-skimmed milk 2 tablespoons vegetable oil 1. Place the flour in a bowl. 2. In a separate bowl or jug beat the egg and milk together and gradually pour this into the flour, stirring constantly, until the batter is smooth. Allow the batter to stand for a while. 3. Heat a small amount of the oil in a frying pan. 4. Pour a tablespoon of batter into the frying pan and cook the pancake on both sides until lightly browned and set. Repeat until you have used all the batter.

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SNACK Pitta bread fingers, tuna pâté dip and apple chunks

SNACK Pitta bread fingers, tuna pâté dip and apple chunks Suggested portion sizes


Pitta bread fingers Tuna pâté Apple chunks Milk

25g 15g 40g 100ml

20g 10g 40g 100ml



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SNACK Popcorn and sliced pear

SNACK Popcorn and sliced pear Suggested portion sizes


Popcorn Sliced pear Milk

10g 40g 100ml

8g 40g 100ml



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SNACK Spicy potato wedges and tomato salsa

SNACK Spicy potato wedges and tomato salsa Suggested portion sizes


Spicy potato wedges Tomato salsa Milk

65g 30g 100ml

60g 25g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Spicy potato wedges

Tomato salsa



8 medium-sized old potatoes 4 tablespoons vegetable oil 2 tablespoons lemon juice 70ml orange juice 4 teaspoons mustard powder 4 teaspoons paprika powder

1 small (200g) can chopped tomatoes 3 spring onions, finely chopped 1 small red pepper, cored and finely chopped 2 tablespoons chopped fresh parsley 1 clove garlic, crushed 1 tablespoon white wine vinegar 1 tablespoon lemon juice ½ teaspoon ground black pepper

1. Heat the oven to 200°C / 400°F / Gas 6. 2. Scrub the potatoes and cut each one into about 8 to 12 wedges. 3. Place the remaining ingredients in a jug and whisk together. 4. Put the potato wedges in a roasting tin. (They must be in a single layer.) Pour the dressing over them and toss to coat the wedges well. 5. Cook at the top of the oven for 15 minutes. 6. Turn and mix, scraping up all the flavourings that may be browning in the tin, and cook for another 15 minutes or until tender.

1. Mix all the ingredients together. Chill before serving.

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SNACK Spicy potato wedges, mozzarella balls and orange wedges

SNACK Spicy potato wedges, mozzarella balls and orange wedges Suggested portion sizes


Spicy potato wedges Mozzarella balls Orange wedges Milk

65g 20g 40g 100ml

60g 17g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Spicy potato wedges This recipe makes 12 portions of about 65g. 8 medium-sized old potatoes 4 tablespoons vegetable oil 2 teaspoons lemon juice 2 teaspoons mustard powder 2 teaspoons paprika powder 1. Heat the oven to 200ºC / 400ºF / Gas 6. 2. Scrub the potatoes and cut each one into about 8 to 12 wedges. 3. Place the remaining ingredients in a jug and whisk together. 4. Put the potato wedges in a roasting tin. (They must be in a single layer.) Pour the dressing over them and toss to coat the wedges well. 5. Cook at the top of the oven for 15 minutes. 6. Turn and mix, scraping up all the flavourings that may be browning in the tin, and cook for another 15 minutes or until tender.

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SNACK Toast squares with mashed egg and cress

SNACK Toast squares with mashed egg and cress Suggested portion sizes


Wholemeal toast Egg Cress Milk

20g 30g 3g 100ml

17g 25g 2g 100ml



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SNACK Wholemeal toast fingers, yoghurt (for dipping) and banana slices

SNACK Wholemeal toast fingers, yoghurt (for dipping) and banana slices Suggested portion sizes


Wholemeal toast fingers Yoghurt Banana slices Milk

20g 30g 40g 100ml

17g 25g 40g 100ml



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SNACK Yoghurt with apricots

SNACK Yoghurt with apricots Suggested portion sizes


Yoghurt Apricots (canned in juice) Milk

60g 70g 100ml

50g 70g 100ml



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SNACK Yoghurt with raspberries

SNACK Yoghurt with raspberries Suggested portion sizes


Yoghurt Raspberries Milk

60g 40g 100ml

50g 40g 100ml



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LUNCH African beef stew, cassava and sweetcorn

LUNCH African beef stew, cassava and sweetcorn Suggested portion sizes


African beef stew Cassava Sweetcorn Water/diluted fruit juice

100g 80g 40g 100ml

95g 70g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. African beef stew This recipe makes 12 child-size portions of about 100g. 1 medium onion 2 cloves garlic 1 medium green pepper 200g spinach leaves 700g lean beef stewing steak 2 tablespoons vegetable oil 1 teaspoon fresh root ginger, peeled and grated 1 large (400g) can chopped tomatoes 1 teaspoon ground cayenne pepper 1. Peel and finely chop the onion and garlic. 2. Finely chop the pepper, and wash and chop the spinach. 3. Cut the meat into thin strips. 4. Heat the oil over a medium heat and fry the onion and garlic without browning. 5. Add the meat and ginger and fry until the meat browns. 6. Add the tomatoes, green pepper and cayenne pepper and continue cooking for about 40 minutes until the meat is tender. 7. Add the spinach and cook for a further 5 minutes.

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LUNCH Chilli con carne, jacket potato with crème fraîche, and tomato and watercress salad

LUNCH Chilli con carne, jacket potato with crème fraîche, and tomato and watercress salad Suggested portion sizes


Chilli con carne Jacket potato Crème fraîche Tomato and watercress salad Water/diluted fruit juice

95g 90g 20g 50g 100ml

95g 75g 20g 50g 100ml

3-4 year olds 110g 95g 20g 50g 100ml

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These portion sizes are based on the nutritional needs of a typical 2½ year old. Chilli con carne This recipe makes 12 child-size portions of about 95g. 400g lean minced beef 1 medium onion, diced 1 large (400g) can chopped tomatoes 1 tablespoon tomato purée 200ml water 3 teaspoons mild chilli powder 50g diced frozen mixed peppers 1 large (400g) can kidney beans, drained 1. Brown the mince and onions in a non-stick pan. 2. Add the tomatoes, tomato purée, water, chilli powder and diced peppers. 3. Mix well, cover and simmer gently for about 1 hour. 4. Add the drained kidney beans and heat through.

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LUNCH Cottage pie, peas and broccoli

LUNCH Cottage pie, peas and broccoli Suggested portion sizes


Cottage pie Peas Broccoli Water/diluted fruit juice

180g 40g 40g 100ml

140g 40g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Cottage pie This recipe makes 12 child-size portions of about 180g. 700g minced beef 1 small onion, peeled and diced 1 small carrot, peeled and diced 1 stick of celery, diced 2 tablespoons tomato purée 2 teaspoons dried mixed herbs ½ teaspoon black pepper 2 tablespoons plain flour 300ml water, boiled 5 medium-sized old potatoes, peeled 30g vegetable spread or butter 1. Dry-fry the mince in a large frying pan and skim off any fat. 2. Add the diced onion, carrot, celery, tomato purée, herbs and pepper and mix well. 3. Blend the flour with a little of the water to make a smooth paste, add this to the remaining water and then add it to the beef mixture. 4. Bring to the boil, and then cover and simmer for 1 hour.

5. Boil the potatoes until soft, and then drain them and mash with the vegetable spread or butter. 6. Place the mince mixture in an ovenproof dish and top with the mashed potato. Place under a hot grill to brown the potato.

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LUNCH Roast beef with roast potatoes, carrots, spring greens and gravy

LUNCH Roast beef with roast potatoes, carrots, spring greens and gravy Suggested portion sizes


Roast beef Roast potatoes Carrots Spring greens Gravy Water/diluted fruit juice

45g 60g 40g 20g 20ml 100ml

40g 50g 40g 20g 20ml 100ml

3-4 year olds 50g 70g 40g 20g 25ml 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Roast beef with roast potatoes This recipe makes 12 child-size portions. 600g topside of beef 4 large old potatoes, peeled and cut into chunks 4 tablespoons vegetable oil 4 teaspoons plain flour 750ml water 4 teaspoons gravy granules 1. Roast the beef in a hot oven – 190°C / 375°F / Gas 5 – until cooked. Allow to cool slightly. 2. Meanwhile roast the potatoes in the vegetable oil for about 45 minutes. 3. Slice the beef and place in a separate dish or tin. 4. Sprinkle the flour into the roasting tin to absorb the beef juices. Cook for a few minutes, stirring. Pour in the water and bring to the boil. 5. Mix in the gravy granules to give a rich colour and to thicken the gravy slightly. 6. Pour the gravy over the beef.

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LUNCH Lamb burger with bubble and squeak

LUNCH Lamb burger with bubble and squeak Suggested portion sizes


Lamb burger Bubble and squeak Water/diluted fruit juice

45g 120g 100ml

45g 100g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Lamb burger This recipe makes 12 child-size portions of about 45g.

Bubble and squeak This recipe makes 12 child-size portions of about 120g.

500g minced lamb 1 small onion, finely diced 2 large slices white bread, crumbed 1 egg, beaten

750g cooked green cabbage 750g cooked mashed potato 2 tablespoons vegetable oil

1. Mix all the ingredients together in a large bowl. 2. Form into 12 large or 24 small burgers and chill for 30 minutes. 3. Grill the burgers, turning occasionally, until thoroughly cooked through.

1. Shred the cooked cabbage finely. Mix well with the mashed potato and shape into small, flat cakes. 2. Heat the oil in a non-stick frying pan and fry the cakes until brown on both sides and thoroughly heated through.

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LUNCH Lamb kheema, rice and vegetable curry

LUNCH Lamb kheema, rice and vegetable curry Suggested portion sizes


Lamb kheema Rice Vegetable curry Water/diluted fruit juice

90g 80g 50g 100ml

80g 70g 50g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Lamb kheema

Vegetable curry

This recipe makes 12 child-size portions of about 90g.


1 tablespoon vegetable oil 1 medium onion, diced 1 clove garlic, crushed 600g lean lamb mince 1 large (400g) can chopped tomatoes 2 teaspoons dried ginger powder 1 teaspoon chilli powder ½ teaspoon cumin powder ½ teaspoon coriander powder 300ml water 1. Heat the oil in a large saucepan and fry the onions and garlic until brown. 2. Add the mince and brown. 3. Add the tomatoes, spices and water. 4. Bring to the boil and then simmer for about 45 minutes until the meat is tender.

1 tablespoon vegetable oil 1 medium onion, finely chopped 1 clove garlic, crushed 3 teaspoons mild curry powder 1 medium-sized potato, peeled and diced 2 small carrots, peeled and diced 1 large (400g) can chopped tomatoes 1 medium-sized red pepper, diced 8 medium-sized mushrooms, sliced 1. Heat the oil in a saucepan and fry the onion and garlic for 2-3 minutes. 2. Add the curry powder and cook for a further minute, stirring. 3. Add the diced potatoes and carrots and cook for a further minute, stirring. 4. Add the tomatoes, red pepper and mushrooms and bring to the boil. 5. Reduce the heat, cover and simmer for 20 minutes or until all the vegetables are cooked.

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LUNCH Moussaka and Greek salad

LUNCH Moussaka and Greek salad Suggested portion sizes


Moussaka Greek salad Water/diluted fruit juice

160g 50g 100ml

135g 50g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Moussaka

Greek salad



4 medium-sized potatoes, peeled 2 tablespoons vegetable oil 1 large onion, finely diced 500g lean minced lamb 2 large (400g) cans chopped tomatoes 2 teaspoons dried mixed herbs 2 tablespoons cornflour 480ml semi-skimmed milk 80g Cheddar cheese, grated

½ cucumber, diced ½ medium-sized onion, thinly sliced 2 medium-sized tomatoes, diced 10 pitted green olives, halved 100g feta cheese, diced ½ cos lettuce, torn

1. Heat the oven to 170°C / 325°F / Gas 3. 2. Cook the potatoes and slice. 3. Heat the oil in a large pan and fry the onions and lamb in the oil until browned. 4. Add the tomatoes and mixed herbs. 5. In a large greased ovenproof dish, place half the sliced potatoes, top with the meat sauce and finish with a layer of potatoes. 6. Make a white sauce by mixing the cornflour with a little of the milk. Add this to the rest of the milk and bring to the boil, stirring continuously. 7. Pour the sauce over the layered meat and potatoes. 8. Top with the grated cheese and bake in the oven for 45 minutes.

For the dressing 1 tablespoon fresh lemon juice 3 tablespoons extra-virgin olive oil ½ clove garlic, crushed 1 tablespoon fresh oregano or thyme, finely chopped 1. Put the diced cucumber, onion, tomatoes, olives and feta cheese into a large bowl. Mix in the lettuce. 2. Whisk the dressing ingredients together and pour over the salad.

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LUNCH Bigos, pasta rice and mixed salad

LUNCH Bigos, pasta rice and mixed salad Suggested portion sizes


Bigos Pasta rice Mixed salad Water/diluted fruit juice

90g 80g 40g 100ml

80g 70g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Bigos This recipe makes 12 child-size portions of about 90g. ½ large white cabbage, finely sliced 2 tablespoons white wine vinegar 350g pork loin, diced 4 pork sausages, cut into bite-sized discs 1 medium-sized onion, diced 10 medium-sized mushrooms, sliced 2 tablespoons tomato purée 1 bay leaf 400ml water 1. In a large saucepan, boil the cabbage with a little water and the vinegar until it is tender. Drain. 2. Heat a large frying pan and brown the pork and sausages. 3. Add the onions to the pan and gently fry until softened. 4. Add the cooked cabbage, mushrooms, tomato purée, bay leaf and water to the sausage mixture and stir well. 5. Cover and simmer on a low heat for about an hour, stirring from time to time.

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LUNCH Sweet and sour pork, egg noodles and stir-fried vegetables

LUNCH Sweet and sour pork, egg noodles and stir-fried vegetables Suggested portion sizes


Sweet and sour pork Egg noodles Stir-fried vegetables Water/diluted fruit juice

95g 70g 40g 100ml

90g 55g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Sweet and sour pork This recipe makes 12 child-size portions of about 95g. 700g pork loin 2 tablespoons vegetable oil 1 clove garlic, peeled and finely chopped 1 medium-sized onion, thinly sliced 1 large carrot, thinly sliced 1 medium green pepper, thinly sliced 1 small (250g) can crushed pineapple in juice, or pineapple chunks in juice, finely chopped 1 tablespoon soy sauce 1 tablespoon tomato purée 1 tablespoon tomato ketchup 1 tablespoon white wine vinegar 1 tablespoon cornflour 250ml water 1. Thinly slice the pork. Heat the oil in a frying pan and fry the pork until slightly brown and thoroughly cooked and tender. 2. Make the sauce by combining the garlic and vegetables in a separate pan with the pineapple and its juice, soy sauce, tomato purée, ketchup and vinegar.

3. Blend the cornflour with a little water and add this, along with the remaining water, to the vegetables. Bring the mixture to the boil. Simmer for 20 minutes. 4. Add the pork strips and simmer for a further 10 minutes.

Stir-fried vegetables This recipe makes 12 child-size portions of about 40g. 1 tablespoon vegetable oil 1 medium-sized carrot, peeled and cut into fine strips 200g beansprouts ½ small green cabbage, finely sliced 1 medium onion, finely sliced 1. Heat the oil in a wok or large pan. 2. Add the vegetables and stir over a high heat for a few mintues. Place a lid on the pan and cook, covered, for about 5 minutes until the vegetables have softened.

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LUNCH Chicken fajitas, salad and sweetcorn salsa

LUNCH Chicken fajitas, salad and sweetcorn salsa Suggested portion sizes


Spicy chicken Tortilla wrap Cucumber and cherry tomatoes Sweetcorn salsa Water/diluted fruit juice

45g 30g 40g 30g 100ml

40g 25g 40g 25g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Spicy chicken

Sweetcorn salsa



600g chicken breast 2 tablespoons vegetable oil 2 teaspoons lemon juice 2 cloves garlic, peeled and crushed 2 teaspoons mild chilli powder 1 teaspoon mustard powder

1 small red pepper, cored ½ cucumber ½ medium-sized onion, peeled 1 small (210g) can sweetcorn, drained 2 tablespoons vegetable oil 1 tablespoon white wine vinegar ½ teaspoon mustard powder (English) 1 teaspoon sugar ½ teaspoon ground black pepper

1. Cut the chicken into strips and put in a dish. 2. Mix all the other ingredients together to make a marinade. 3. Add the chicken to the marinade, making sure all the pieces are covered. Cover the dish and chill for about an hour. 4. Grill the chicken strips until thoroughly cooked.

1. Dice the pepper, cucumber and onion. 2. Mix all the ingredients together and chill.

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LUNCH Chicken korma, brown rice and naan bread

LUNCH Chicken korma, brown rice and naan bread Suggested portion sizes


Chicken korma Brown rice Naan bread Water/diluted fruit juice

90g 80g 20g 100ml

85g 70g 17g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Chicken korma This recipe makes 12 child-size portions of about 90g. 2 tablespoons vegetable oil 1 medium onion, diced 2 cloves garlic, crushed ½ green pepper, diced ½ red pepper, diced 10 small mushrooms, sliced 500g cooked chicken, diced 5 tablespoons garam masala 4 tablespoons curry powder 3 teaspoons coriander 1 teaspoon turmeric 550ml semi-skimmed milk 3 tablespoons cornflour ½ teaspoon black pepper 1 small (150g) carton natural yoghurt

1. In a large pan, heat the oil and add the onion and garlic, cooking until softened. 2. Add the diced peppers and the mushrooms to the onion and cook for 2-3 minutes, stirring all the time. 3. Add the chicken, spices and milk, cover and simmer for 15 minutes. 4. Remove from the heat. 5. Mix the cornflour with a little water and add this mixture to the sauce along with the natural yoghurt and mix well. Cook for 2 minutes to thicken the sauce.

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LUNCH Jerk chicken, rice and peas, and callaloo

LUNCH Jerk chicken, rice and peas, and callaloo Suggested portion sizes


Jerk chicken Rice and peas Callaloo Water/diluted fruit juice

50g 80g 40g 100ml

45g 70g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Jerk chicken

Rice and peas



800g chicken breast fillets

1 large can (400g) kidney beans, drained 1 teaspoon dried thyme 1 teaspoon white pepper ½ medium-sized onion, diced 550ml water 300g basmati rice

For the jerk seasoning 1 tablespoon ground allspice 1 tablespoon dried thyme 1 teaspoon cayenne pepper 1 teaspoon black pepper 1 teaspoon ground cinnamon 2 cloves garlic, crushed 3 tablespoons vegetable oil 1. Cut the chicken into thin strips. 2. Mix together the jerk seasoning ingredients and mix well with the chicken. Leave covered in the fridge for at least an hour. 3. Place the chicken strips on a baking tray and cook at 220°C / 425°F / Gas 7 for about 30 minutes, turning half way through cooking and making sure the chicken is cooked through.

1. Place all the ingredients except for the rice into a saucepan, and bring to the boil. 2. Add the rice and stir. 3. Boil rapidly for 3-4 minutes, then lower the heat and simmer gently for 10-12 minutes, stirring occasionally until the rice is tender.

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LUNCH Coconut fish curry, basmati rice and tomato salad

LUNCH Coconut fish curry, basmati rice and tomato salad Suggested portion sizes


Coconut fish curry Basmati rice Tomato salad Water/diluted fruit juice

95g 80g 40g 100ml

90g 70g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Coconut fish curry

Tomato salad



600g cod fillet (Buy fish from sustainable sources where possible.) 1 clove garlic 2 tablespoons vegetable oil 1 medium onion, diced 1½ teaspoons mild curry powder 1 tablespoon tomato purée 1 tablespoon lemon juice 1 large (400ml) can light coconut milk

6 medium-sized tomatoes 1 tablespoon chopped basil ½ teaspoon sugar 1. Wash and quarter the tomatoes. Remove the cores and dice the flesh. 2. Mix together the tomatoes, basil and sugar and chill until serving.

1. Slice the fish fillet into strips. Make sure there are no bones. 2. Peel and dice the garlic. 3. Heat the oil in a pan and fry the onion and garlic until softened. 4. Add the curry powder, tomato purée and lemon juice and mix well. Cook for 2-3 minutes, stirring all the time so that the mixture does not burn. 5. Add the coconut milk and stir until it boils. Turn the heat down and add the fish. 6. Simmer for 10 minutes until the sauce thickens.

www.cwt-chew.org.uk Note: When serving fish to children, make sure that all bones are removed.

LUNCH White fish and broccoli pie with sweetcorn

LUNCH White fish and broccoli pie with sweetcorn Suggested portion sizes


White fish and broccoli pie Sweetcorn Water/diluted fruit juice

180g 40g 100ml

140g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. White fish and broccoli pie Recipe provided by Grub4life.org.uk This recipe makes 12 portions of about 180g. 450g white fish (Buy fish from sustainable sources where possible.) 200g broccoli florets 1 tablespoon vegetable oil 1 medium sized onion, finely chopped 1 small leek, trimmed and sliced 2 teaspoons chopped, fresh parsley 3 tablespoons cornflour 500ml semi-skimmed milk 1 kg old potatoes, peeled and cut into large chunks 2 teaspoons vegetable spread 1. Preheat oven to 180°C / 350°F / Gas 4. 2. Steam the white fish and broccoli florets until cooked. Flake the fish and dice the broccoli, and keep cool until needed. 3. Heat the vegetable oil and fry the onion and leek until softened. 4. Add the parsley, cook for 2 minutes and then take off the heat.

5. Mix the cornflour in a little of the milk to make a paste. 6. Put the remaining milk in a pan, add the cornflour paste and bring to the boil, stirring continuously until the white sauce thickens. 7. Add the onion mixture, fish and broccoli to the white sauce and stir gently to mix well. 8. Pour the fish mixture into a large ovenproof dish. 9. Boil the potatoes for mashing, and when tender, mash with the vegetable spread. Spread the mash over the top of the fish mixture. 10. Bake in the oven for 20 minutes, and finish off under a hot grill to brown the potato. Note: When serving fish to children, make sure that all bones are removed.

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LUNCH Broccoli quiche, mashed potato and baked beans

LUNCH Broccoli quiche, mashed potato and baked beans Suggested portion sizes


Broccoli quiche Mashed potato Baked beans Water/diluted fruit juice

90g 80g 60g 100ml

85g 70g 55g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Broccoli quiche This recipe makes 12 child-size portions of about 90g. 100g butter 140g plain flour 60g wholemeal flour 40ml water 1 large head of broccoli, florets only 6 eggs 500ml semi-skimmed milk 40g strong Cheddar cheese, grated 1. Rub the butter into the flour using your fingertips, until the mixture looks like breadcrumbs. 2. Add the water to make pastry. Roll out to line a flan dish. 3. Bake blind at 180°C / 350°F / Gas 4 for 15 minutes. Cool. 4. Steam the broccoli florets until tender. 5. Beat the eggs and milk together. 6. Place the broccoli on the pastry base and pour the egg mix over it. 7. Sprinkle the grated cheese over the top and bake in the oven for 30 minutes.

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LUNCH Channa aloo, mixed vegetable pilau and masoor dhal

LUNCH Channa aloo, mixed vegetable pilau and masoor dhal Suggested portion sizes


Channa aloo Mixed vegetable pilau Masoor dhal Water/diluted fruit juice

85g 70g 45g 100ml

95g 80g 45g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Channa aloo

Mixed vegetable pilau



2 medium-sized potatoes, peeled and cut into small cubes 3 tablespoons vegetable oil 3 teaspoons chilli powder 1 teaspoon cumin powder 2 medium onions, diced 3 cloves garlic, crushed 5cm piece fresh root ginger, peeled and grated 1 large (400g) can chopped tomatoes 2 large (400g) cans chickpeas, drained

3 tablespoons vegetable oil 1 medium onion, peeled and diced 1 teaspoon crushed garlic 1 teaspoon crushed ginger 1 medium-sized green chilli, finely chopped 1 teaspoon ground cumin 4 teaspoons garam masala 350g mixed frozen vegetables 325g long grain rice 650ml water

1. Boil the potatoes until tender, and then drain. 2. Heat the oil in a large pan and fry the spices and then the onions, garlic and ginger. 3. Add the tomatoes, drained chickpeas and potato. 4. Stir to blend, and cook for about 5-10 minutes until heated through.

1. Heat the oil in a saucepan and fry the onions. 2. Add all the other ingredients except for the rice and water. Cook until the vegetables are slightly soft. 3. Add the rice and the water. Bring to the boil, cover and simmer until the rice is tender.

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LUNCH Chickpea fritters, sweet potato mash and sweetcorn

LUNCH Chickpea fritters, sweet potato mash and sweetcorn Suggested portion sizes


Chickpea fritters Sweet potato Sweetcorn Water/diluted fruit juice

90g 80g 40g 100ml

85g 70g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Chickpea fritters This recipe makes 12 child-size portions of about 90g. 2 large (400g) cans chickpeas, drained 2 tablespoons vegetable oil 2 medium-sized onions, diced 1½ teaspoons fresh sage, finely chopped 1½ teaspoons dried mixed herbs 1½ teaspoons curry powder 2 eggs 4 medium slices wholemeal bread, crumbed 1. Mash the drained chickpeas and place in a large bowl. 2. Heat the oil in a frying pan and fry the diced onion until softened. 3. Add the onions, sage, herbs and curry powder to the chickpeas and mix well. 4. Beat one egg, add it to the mixture and mix well. Roll tablespoons of the mixture into sausage shapes.

5. Beat the remaining egg in a bowl, dip the fritters into the beaten egg, and then roll them in the breadcrumbs. 6. Refrigerate for 20 minutes. 7. Bake for 10 minutes at 200°C / 400°F / Gas 6. 8. Serve hot or cold.

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LUNCH Mixed bean casserole, new potatoes and petits pois

LUNCH Mixed bean casserole, new potatoes and petits pois Suggested portion sizes


Mixed bean casserole New potatoes Petits pois Water/diluted fruit juice

115g 80g 40g 100ml

110g 70g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Mixed bean casserole This recipe makes 12 child-size portions of about 115g. 1 tablespoon vegetable oil 1 small onion, diced 2 sticks celery, diced 2 medium carrots, diced 1 clove garlic, crushed 1 tablespoon wholewheat flour 1 large (400g) can red kidney beans, drained 1 large (400g) can butter beans, drained 1 large (400g) can chopped tomatoes 1 tablespoon tomato purée 1 teaspoon dried mixed herbs ½ teaspoon black pepper 300ml water 1. Heat the oil in a pan and fry the onions until softened. 2. Add the celery, carrots and garlic and fry for 3-4 minutes. 3. Stir in the flour and all the remaining ingredients. 4. Pour into an ovenproof dish and cook at 180°C / 350°F / Gas 4 for about 30-45 minutes.

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LUNCH Stuffed peppers, potato salad, and beansprout and cherry tomato salad

LUNCH Stuffed peppers, potato salad, and beansprout and cherry tomato salad Suggested portion sizes


Stuffed peppers Potato salad Beansprout and cherry tomato salad Water/diluted fruit juice

3-4 year olds

115g 50g 40g

105g 40g 40g

130g 60g 40g

100ml

100ml

100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Stuffed peppers This recipe makes 12 child-size portions of about 115g. 2 tablespoons vegetable oil 2 medium onions, diced 1 clove garlic, crushed 50g sultanas 1 large (400g) can chopped tomatoes 1 tablespoon Worcestershire sauce 1 teaspoon dried mixed herbs ½ teaspoon black pepper 150g cooked brown rice 150g cooked white rice 6 medium-sized red peppers 1. Heat the oven to 190°C / 375°F / Gas 5. 2. Heat the oil in a large saucepan and fry the onion and garlic until softened. 3. Add in the sultanas, chopped tomatoes, Worcestershire sauce, herbs and black pepper and simmer for 5 minutes.

4. Mix in the cooked rice. 5. Cut the red peppers in half and de-seed them. 6. Spoon the rice mixture into the peppers. 7. Bake for about 30-40 minutes until the peppers are cooked. Potato salad This recipe makes 12 child-size portions of about 50g. 5 medium-sized potatoes, peeled 2 tablespoons reduced-fat mayonnaise 4 tablespoons natural low-fat yoghurt 1 tablespoon chopped fresh chives 1. Boil the potatoes, cool and dice. 2. Mix the potatoes with the mayonnaise, yoghurt and chives, and chill before serving.

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LUNCH Wholemeal pasta, vegetarian Bolognese sauce and broccoli

LUNCH Wholemeal pasta, vegetarian Bolognese sauce and broccoli Suggested portion sizes


Wholemeal pasta Vegetarian Bolognese sauce Broccoli Water/diluted fruit juice

80g 90g 40g 100ml

70g 85g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Vegetarian Bolognese sauce This recipe makes 12 child-size portions of about 90g. 65g red lentils, dried 1 tablespoon vegetable oil 1 medium onion, diced 1 clove garlic, peeled and chopped 320g soya or vegemince granules 1 large (400g) can chopped tomatoes 1 tablespoon tomato purée 1 teaspoon dried mixed herbs 350ml water 1. Cook the lentils in boiling water for about 20 minutes until softened. Drain. 2. Heat the oil in a large pan and fry the onion and garlic until softened. 3. Add the soya or vegemince granules, tomatoes, tomato purée, herbs and lentils and stir for 2 minutes. 4. Add the water and bring to the boil, and then cover and simmer for 15-20 minutes.

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TEA Mini meat balls, mashed potato and baby sweetcorn

TEA Mini meat balls, mashed potato and baby sweetcorn Suggested portion sizes


Mini meat balls Mashed potato Baby sweetcorn Water/diluted fruit juice

45g 80g 40g 100ml

40g 70g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Mini meatballs This recipe makes 12 child-size portions of about 45g. 90ml full-fat milk 3 slices white bread, crusts removed, crumbed 1 medium onion, finely chopped 500g minced beef ½ teaspoon paprika powder 1. Heat the oven to 180°C / 350°F / Gas 4. 2. Pour the milk over the breadcrumbs and leave to soak for 30 minutes. 3. Put the onions and mince in a mixing bowl, add the soaked bread and paprika, and mix well. 4. Using floured hands, shape the mixture into small balls. 5. Place the meatballs in a single layer in a shallow ovenproof dish and bake in the oven for about 30 minutes.

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TEA Chicken and vegetable couscous with mixed salad

TEA Chicken and vegetable couscous with mixed salad Suggested portion sizes


Chicken and vegetable couscous Salad Water/diluted fruit juice

3-4 year olds

145g

125g

165g

25g 100ml

25g 100ml

25g 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Chicken and vegetable couscous This recipe makes 12 child-size portions of about 145g. 2 tablespoons vegetable oil 1 large onion, peeled and diced 1 clove garlic, crushed 2 teaspoons ground cinnamon 1 large (400g) can chickpeas, drained 150g diced mixed frozen peppers 500g cooked chicken breast, diced 2 teaspoons coriander leaves, finely chopped 400g couscous 500ml boiling water 1. In a large frying pan, heat the oil and fry the onions and garlic until softened. 2. Add the cinnamon, chickpeas, peppers, chicken and coriander and cook gently for 10 minutes. 3. Put the couscous in a large bowl, pour the boiling water over it and mix very gently. Leave covered for 5 minutes. 4. Add the couscous to the vegetable and chicken mixture and cook for 2-3 minutes. Serve hot.

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TEA Chicken risotto and red pepper sticks

TEA Chicken risotto and red pepper sticks Suggested portion sizes


Chicken risotto Red pepper sticks Water/diluted fruit juice

140g 40g 100ml

120g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Chicken risotto This recipe makes 12 child-size portions of about 140g. 2 teaspoons vegetable oil 1 medium-sized onion, diced 500g chicken breast, diced 6 medium-sized mushrooms, diced 100g frozen peas 2 medium-sized tomatoes, diced 100g frozen sweetcorn 1 teaspoon dried mixed herbs 320g long grain rice 800ml water 1. Heat the oil in a large pan and fry the onion for 2-3 minutes until it softens. Add the chicken and lightly cook. 2. Stir in the mushrooms, peas, tomatoes, sweetcorn, herbs and rice and stir for 1 minute. 3. Add the water and bring to the boil. Simmer with a lid on until the water is absorbed and the rice is tender.

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TEA Chicken strips, wholemeal toast, red pepper and green salad

TEA Chicken strips, wholemeal toast, red pepper and green salad Suggested portion sizes


Chicken strips Wholemeal toast Red pepper Green salad Water/diluted fruit juice

40g 40g 20g 40g 100ml

35g 35g 20g 40g 100ml



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TEA Sardines on toast with cherry tomatoes

TEA Sardines on toast with cherry tomatoes Suggested portion sizes


Sardines Wholemeal toast Cherry tomato Water/diluted fruit juice

40g 20g 40g 100ml

40g 17g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Note: When serving fish to children, make sure that all bones are removed.

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TEA Summer salmon salad with cucumber and pepper sticks

TEA Summer salmon salad with cucumber and pepper sticks Suggested portion sizes


Summer salmon salad Cucumber and pepper sticks Water/diluted fruit juice

120g 40g 100ml

100g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Summer salmon salad Recipe provided by Grub4life.org.uk This recipe makes 12 portions of about 120g. 1 large can red salmon (350g salmon when drained) 3 spring onions 250g couscous 500ml boiling water ½ cucumber 10 cherry tomatoes ½ lemon 1 teaspoon fresh mint, finely chopped 1 teaspoon fresh parsley, finely chopped 1 teaspoon fresh coriander, finely chopped

4. Grate the cucumber. 5. Dice the cherry tomatoes. 6. Zest and squeeze the lemon. 7. Mix the salmon, couscous, cucumber, tomatoes, herbs and lemon zest and juice thoroughly and chill until serving. Note: When serving fish to children, make sure that all bones are removed.

1. Drain the salmon, flake and keep chilled until needed. 2. Slice the spring onions finely and mix with the couscous. 3. Bring the water to the boil and pour over the couscous, stir and cover until cooked (about 4 minutes). Chill.

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TEA Tuna and sweetcorn pasta with cucumber and pepper sticks

TEA Tuna and sweetcorn pasta with cucumber and pepper sticks Suggested portion sizes


Tuna and sweetcorn pasta Cucumber and pepper sticks Water/diluted fruit juice

145g 40g 100ml

130g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Tuna and sweetcorn pasta This recipe makes 12 child-size portions of about 145g. 300g pasta shapes of choice 350g frozen sweetcorn 3 (185g) cans tuna, drained (390g tuna) 90g mayonnaise 90g full-fat yoghurt 1. Boil the pasta until tender. 2. Boil the sweetcorn until tender. 3. Drain the pasta and rinse under cold water. Mix the pasta with the sweetcorn, tuna, mayonnaise and yoghurt. 4. Chill before serving

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TEA Bean burger with tomato and lettuce salad

TEA Bean burger with tomato and lettuce salad Suggested portion sizes


Bean burger Wholemeal bun Tomato Lettuce Water/diluted fruit juice

40g 45g 40g 20g 100ml

40g 40g 40g 20g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Bean burger This recipe makes 12 portions of about 40g. 1 tablespoon vegetable oil 1 small onion, peeled and finely diced 5 mushrooms, finely diced 1 tablespoon chopped parsley 1 can cannellini beans (400g), drained 1 small can red kidney beans (225g), drained 1 egg, beaten 1. Heat the oil in a frying pan and fry the onion until softened. 2. Add the mushrooms and parsley and cook until the mushrooms have softened. Remove the mixture from the heat and allow to cool. 3. Mash the beans together in a bowl and add the mushroom mixture and the beaten egg. Combine the mixture well and place in the fridge for 30 minutes. 4. Make the bean mixture into 12 large or 24 small bean burgers and cook under a hot grill for 3-5 minutes until heated through.

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TEA Brown roll with houmous, mozzarella balls, green beans and carrots

TEA Brown roll with houmous, mozzarella balls, green beans and carrots Suggested portion sizes


Brown roll with houmous Mozzarella balls Green beans Carrots Water/diluted fruit juice

60g 20g 20g 20g 100ml

50g 17g 20g 20g 100ml



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TEA Cheese on toast with cucumber and pepper sticks

TEA Cheese on toast with cucumber and pepper sticks Suggested portion sizes


Cheese on toast Cucumber Red pepper Water/diluted fruit juice

75g 40g 40g 100ml

65g 40g 40g 100ml



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TEA Creole jambalaya with pitta

TEA Creole jambalaya with pitta Suggested portion sizes


Creole jambalaya Pitta bread Water/diluted fruit juice

120g 25g 100ml

100g 20g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Creole vegetable jambalaya Recipe provided by Grub4life.org.uk This recipe makes 12 portions of about 120g. 1 tablespoon vegetable oil 1 medium-sized onion, peeled and finely chopped 10g (2 cloves) garlic, peeled and crushed 175g vegetarian mince 3 vegetarian sausages, sliced into bite-sized rounds 1 leek, washed and thinly sliced 1 red pepper, deseeded and diced 1 stick of celery, diced 1 courgette, diced 8 medium-sized mushrooms, diced 1 teaspoon mixed dried herbs 2 teaspoons mild chilli powder 200g long grain rice 600ml passata (or canned chopped tomatoes, sieved)

1. In a large pan, heat the oil, add the onion and garlic and soften for 2 minutes. 2. Add the mince and sausages and brown. 3. Add the leek, red pepper, celery, courgette, and mushrooms and stir until the vegetables have softened slightly. 4. Add the herbs and chilli powder and stir well, then stir in the rice until well mixed. 5. Add the passata, cover and simmer for 15 minutes, until the rice is tender.

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TEA Fruity couscous with chickpeas, and mixed salad

TEA Fruity couscous with chickpeas, and mixed salad Suggested portion sizes


Fruity couscous Mixed salad Water/diluted fruit juice

110g 40g 100ml

95g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Fruity couscous This recipe make 12 child-size portions of about 110g. 170g couscous 100g raisins 100g dried apricots, chopped 1 large red pepper, de-seeded and chopped 1 large yellow pepper, de-seeded and chopped 100g frozen peas, defrosted 1 large (400g) can chickpeas, drained 1½ teaspoons allspice 4 tablespoons olive oil 300ml boiling water 1. Place all the ingredients except for the boiling water in a large bowl. 2. Pour on the boiling water and mix very gently. Cover and leave to stand for 5-10 minutes until all the liquid is absorbed. 3. Mix well with a fork until fluffy. Chill before serving.

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TEA Jacket potato with cheese, spring onion and carrots

TEA Jacket potato with cheese, spring onion and carrots Suggested portion sizes


Jacket potato Cheese Spring onion Carrots Water/diluted fruit juice

90g 30g 10g 40g 100ml

80g 25g 8g 40g 100ml


▲

These portion sizes are based on the nutritional needs of a typical 2½ year old.

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TEA Mini egg and cress sandwiches with cherry tomatoes and lettuce

TEA Mini egg and cress sandwiches with cherry tomatoes and lettuce Suggested portion sizes


Egg and cress sandwiches Lettuce Cherry tomatoes Water/diluted fruit juice

80g 25g 40g 100ml

70g 25g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Mini egg and cress sandwiches This recipe makes 12 child size portions of about 80g. 10 hard-boiled eggs 5 tablespoons reduced-fat mayonnaise 1 punnet mustard and cress 12 large or 24 small slices brown bread 1. Mash together the eggs, mayonnaise and cress. 2. Fill the sandwiches and cut into small pieces.

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TEA Ratatouille with chickpeas, baby jacket potato and Cheddar cheese

TEA Ratatouille with chickpeas, baby jacket potato and Cheddar cheese Suggested portion sizes


Ratatouille Chickpeas Baby jacket potato Cheddar cheese Water/diluted fruit juice

100g 20g 80g 20g 100ml

85g 20g 70g 15g 100ml

3-4 year olds 115g 20g 90g 20g 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Ratatouille This recipe makes 12 child-size portions of about 100g. 2 medium onions, diced 1 clove garlic, crushed 2 medium-sized courgettes, cubed 1 small aubergine, cubed 1 large green pepper, diced 5 medium-sized tomatoes, diced 300ml water 3 tablespoons tomato purée 1 teaspoon dried oregano 1 teaspoon dried parsley 1 teaspoon black pepper 1. Combine all the vegetables in a thick-bottomed pan and add the water and tomato purée. 2. Stir in the herbs and simmer until all the vegetables are tender and the sauce has thickened.

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TEA Savoury omelette and mixed bean salad

TEA Savoury omelette and mixed bean salad Suggested portion sizes


Savoury omelette Mixed bean salad Water/diluted fruit juice

70g 45g 100ml

60g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Savoury omelette This recipe makes 12 child-size portions of about 70g. 12 eggs 1 tablespoon vegetable oil 1 small onion, peeled and finely diced 50g frozen mixed peppers 1 medium potato, cooked and diced 1. Beat the eggs in a bowl. 2. Place the oil in a non-stick frying pan and fry the onions and peppers for a few minutes until they soften. 3. Add the diced potato and pour over the egg mixture. 4. Cook until set through, placing under a hot grill to set the top if necessary.

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TEA Spicy chickpea salad with chapatti and cucumber and carrot sticks

TEA Spicy chickpea salad with chapatti and cucumber and carrot sticks Suggested portion sizes


Spicy chickpea salad Chapatti Cucumber and carrot sticks Water/diluted fruit juice

55g 20g 40g 100ml

50g 17g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Spicy chickpea salad This recipe makes 12 child-size portions of about 55g. 1 small red pepper, cored and diced 9 spring onions, diced 2 large (400g) cans chickpeas, drained 2 tablespoons tomato purée 2 tablespoons curry powder 1 teaspoon lemon juice 1. Mix together all the ingredients. 2. Chill in the fridge.

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TEA Spicy chickpea salad, wholemeal pasta and cucumber and carrot sticks

TEA Spicy chickpea salad, wholemeal pasta and cucumber and carrot sticks Suggested portion sizes


Spicy chickpea salad Wholemeal pasta twirls Cucumber and carrot sticks Water/diluted fruit juice

50g 50g 40g 100ml

40g 45g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Spicy chickpea salad This recipe makes 12 child-size portions of about 50g. 1 small red pepper, cored and diced 9 spring onions, diced 2 large (400g) cans chickpeas, drained 2 tablespoons tomato purée 2 tablespoons curry powder 1 teaspoon lemon juice 1. Mix together all the ingredients. 2. Chill in the fridge.

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TEA Spicy ratatouille, tofu and flatbread

TEA Spicy ratatouille, tofu and flatbread Suggested portion sizes


Spicy ratatouille Tofu Flatbread Water/diluted fruit juice

90g 50g 20g 100ml

80g 50g 17g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Spicy ratatouille This recipe makes 12 child-size portions of about 90g.

Flatbread This recipe makes 12 child-size portions of about 20g.

2 medium-sized onions, diced 1 clove garlic, crushed 2 medium-sized courgettes, cubed 1 small aubergine, cubed 1 large green pepper, diced 5 medium-sized tomatoes, diced 1 teaspoon dried oregano 1 teaspoon dried thyme 2 teaspoons mild chilli powder 1 teaspoon black pepper 300ml water 3 tablespoons tomato purée

80g self-raising flour 80g wholewheat flour 1 teaspoon baking powder 120ml soda water

1. Combine all the vegetables and seasoning in a thick-bottomed pan and add the water and tomato purée. 2. Simmer until all the vegetables are tender and the sauce has thickened.

1. Combine the flours and baking powder in a mixing bowl. 2. Add the soda water and stir, using a wooden spoon or whisk, to make a smooth, thin batter. 3. Heat a large non-stick frying pan over a medium heat. 4. The quantities given above will make about three breads which can be cut into four pieces each. Make one bread at a time. Tip the batter onto the hot pan to cover the bottom, tilting the pan to spread it evenly. 5. When small holes appear on the surface, turn it over using a fish slice and gently cook the other side, avoiding browning it. Make the other www.cwt-chew.org.uk breads in the same way.

TEA Vegetable and butter bean risotto, with mixed salad and coleslaw

TEA Vegetable and butter bean risotto, with mixed salad and coleslaw Suggested portion sizes


Vegetable and butter bean risotto Homemade coleslaw Mixed salad Water/diluted fruit juice

3-4 year olds

125g

105g

140g

30g 30g 100ml

25g 30g 100ml

35g 30g 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Vegetable and butter bean risotto

Coleslaw



2 teaspoons vegetable oil 2 medium-sized onions, diced 6 medium-sized mushrooms, diced 100g frozen peas 2 medium-sized tomatoes 100g frozen sweetcorn 1 large (400g) can butter beans, drained 1 teaspoon dried mixed herbs 320g white rice 800ml water

½ small white cabbage, shredded 2 small carrots, grated 3 tablespoons reduced-fat mayonnaise 2 tablespoons natural low-fat yoghurt 1. Mix all the ingredients together well and chill.

1. Heat the oil in a large pan and fry the diced onions and mushrooms. 2. Add the peas, tomatoes, sweetcorn, butter beans, mixed herbs and rice and stir for 1 minute. 3. Add the water and bring to the boil. Simmer for about 30 minutes until the rice is tender and the water has been absorbed.

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DESSERT Apricot fool with chopped apricot

DESSERT Apricot fool with chopped apricot Suggested portion sizes


Apricot fool Apricot (dried) Water/diluted fruit juice

80g 20g 100ml

70g 15g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Apricot fool This recipe makes 12 child-size portions of about 80g. 400ml full-fat milk 5 teaspoons custard powder 5 teaspoons sugar 1½ large (400g) cans apricots in juice 1. Heat most of the milk to almost boiling. 2. Mix the remaining milk with the custard powder and sugar in a bowl. 3. Combine the heated milk with the custard mix. Return this to the pan, simmer gently until thickened and then turn into a bowl to cool. 4. Set aside one or two canned apricots for decoration. Place the remaining apricots in juice in a food processor bowl, and add the cold custard. Blitz together until smooth. 5. Chop the remaining apricots and use for decoration.

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DESSERT Baked apple

DESSERT Baked apple Suggested portion sizes


Baked apple Water/diluted fruit juice

80g 100ml

65g 100ml

3-4 year olds 90g 100ml

▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Baked apple This recipe makes 12 child-size portions of about 80g. 12 small or 6 large cooking apples 80g sultanas 40g raisins 100g sugar 1. Core the apples and score around their middle. 2. Fill the centres with the sultanas, raisins and sugar. 3. Cook for 30 minutes at 190°C / 375°F / Gas 5.

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DESSERT Banana custard

DESSERT Banana custard Suggested portion sizes


Banana custard Water/diluted fruit juice

100g 100ml

80g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Banana custard This recipe makes 12 child-size portions of about 100g. 900ml semi-skimmed milk 90g custard powder 45g sugar 4 medium-sized bananas, peeled 1. Bring the milk to the boil in a saucepan. 2. Blend the custard powder and sugar with a little of the hot milk in a small dish and then pour the blended mixture back into the milk and simmer until thickened. 3. Slice some banana into small bowls, and pour the custard over them.

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DESSERT Banana flapjack with yoghurt (for dipping)

DESSERT Banana flapjack with yoghurt (for dipping) Suggested portion sizes


Banana flapjack Yoghurt Water/diluted fruit juice

50g 30g 100ml

40g 25g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Banana flapjack This recipe makes 12 child-size portions of about 50g. 100g vegetable fat spread 70g sugar 1 heaped tablespoon golden syrup 170g porridge oats 3 small bananas, peeled and mashed 35g raisins 1. Heat the oven to 170°C / 325°F / Gas 3. 2. Melt the vegetable fat spread, sugar and syrup in a large saucepan. 3. Add the remaining ingredients and mix well. 4. Place the mixture on a greased baking tray and bake in the oven for 20-25 minutes.

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DESSERT Bread and butter pudding with custard

DESSERT Bread and butter pudding with custard Suggested portion sizes


Bread and butter pudding Custard Water/diluted fruit juice

75g 50g 100ml

60g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Bread and butter pudding This recipe makes 12 child-size portions of about 75g.

Custard Use full-fat milk to make the custard.

8 small slices white bread 50g vegetable fat spread 50g currants 40g sugar 2 eggs 500ml full-fat milk 1. Heat the oven to 170°C / 325°F / Gas 3, and prepare a greased ovenproof dish. 2. Spread the sliced bread with the fat spread and cut into fingers or small squares. 3. Put half of the bread into the ovenproof dish. 4. Sprinkle on all the currants and half the sugar. 5. Top with the remaining bread – spread side up. 6. Sprinkle the rest of the sugar on the bread. 7. Beat the eggs and milk together and pour over the bread. 8. Leave to stand for 30 minutes to allow the bread to absorb some of the liquid. 9. Bake for 45-60 minutes until the pudding is set and the top is crisp.

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DESSERT Carrot cake

DESSERT Carrot cake Suggested portion sizes


Carrot cake Water/diluted fruit juice

40g 100ml

30g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Carrot cake This recipe makes 12 child-size portions of about 40g. 3 medium-sized carrots, peeled 2 eggs 150g brown sugar 125g vegetable oil 150g wholewheat flour 1½ teaspoons cinnamon ½ teaspoon nutmeg 40g sultanas 1½ teaspoons mixed spice 1 teaspoon bicarbonate of soda 1 teaspoon baking powder 1. Heat the oven to 180°C / 350°F / Gas 4 and grease and line the base of a tin. 2. Grate the carrots. 3. Whisk the eggs and sugar together in a large bowl, until thick and creamy. 4. Whisk in the oil. Gently fold in the remaining ingredients and mix together. 5. Spoon the mixture into the prepared tin, level the surface and bake for 20-25 minutes until firm to the touch and golden brown. 6. Cool on a wire tray.

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DESSERT Chinese fruit salad

DESSERT Chinese fruit salad Suggested portion sizes


Chinese fruit salad Water/diluted fruit juice

100g 100ml

85g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Chinese fruit salad This recipe makes 12 child-size portions of about 100g. 1 large (400g) can lychees 2 small mangoes, peeled 2 eating apples, cored 2 bananas, peeled 225ml apple juice 2 tablespoons fresh lime juice 1. Drain the lychees and discard the syrup. 2. Dice the lychees, mango, apples and bananas. 3. Mix all the ingredients in a bowl and chill.

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DESSERT Crunchy apple bake

DESSERT Crunchy apple bake Suggested portion sizes


Crunchy apple bake Water/diluted fruit juice

70g 100ml

60g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Crunchy apple bake This recipe makes 12 child-size portions of about 70g. 5 large cooking apples, sliced 145g cornflakes, crushed 45g sugar 1½ teaspoons cinnamon 40g vegetable fat spread, melted 5 teaspoons sugar for sprinkling 1. Place the sliced apples in a serving dish. 2. Mix the crushed cornflakes with the sugar, cinnamon and melted fat spread. 3. Sprinkle the mixture over the apples and bake in a moderate oven for 30 minutes. 4. Sprinkle with the remaining sugar and serve.

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DESSERT Crunchy apricot and pear layer

DESSERT Crunchy apricot and pear layer Suggested portion sizes


Crunchy apricot and pear layer Water/diluted fruit juice

70g 100ml

60g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Crunchy apricot and pear layer This recipe makes 12 child-size portions of about 70g. 1 heaped teaspoon honey 2 small (150g) pots natural yoghurt 180g dried apricots, diced 2 large pears, cored and diced 90g cornflakes 1. Stir the honey into the yoghurt. 2. Mix together the diced apricots and pears. 3. Layer the fruit and yoghurt and top with the cornflakes.

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DESSERT Fresh fruit salad

DESSERT Fresh fruit salad Suggested portion sizes


Fruit salad Water/diluted fruit juice

100g 100ml

85g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Fresh fruit salad This recipe makes 12 child-size portions of about 100g. small bunch green grapes 3 satsumas, peeled 2 eating apples, cored 2 pears, cored 1 small (200g) can pineapple in juice 250ml orange juice 1. Remove the seeds from the grapes and add the grape halves to the fruit mixture. 2. Cut the satsumas, apples and pears and into small pieces and put in a bowl. 3. Chop the pineapple into pieces and add with its juice, and the orange juice. Mix well and chill.

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DESSERT Mango sorbet

DESSERT Mango sorbet Suggested portion sizes


Mango sorbet (purchased) Water/diluted fruit juice

35g 100ml

30g 100ml



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DESSERT Orange jelly with mandarins

DESSERT Orange jelly with mandarins Suggested portion sizes


Orange jelly Mandarins (in juice) Water/diluted fruit juice

100g 70g 100ml

80g 50g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Note: When serving jelly, remember that not all jellies are suitable for vegetarians as they usually contain gelatine. Check the label to make sure that the jelly used an alternative setting agent like agar for vegetarians.

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DESSERT Rhubarb crumble with custard

DESSERT Rhubarb crumble with custard Suggested portion sizes


Rhubarb crumble Custard Water/diluted fruit juice

60g 50g 100ml

50g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Rhubarb crumble This recipe makes 12 child-size portions of about 60g.

Custard Use full-fat milk to make the custard.

1kg rhubarb or 2 large cans (400g) rhubarb 50g sugar (only use if you use fresh rhubarb) 120g plain white flour 120g wholewheat flour 100g vegetable fat spread 80g sugar 1. Heat the oven to 200°C / 400°F / Gas 6 and grease an ovenproof bowl. 2. If using fresh rhubarb, trim the stalks and cut into 1-inch pieces, removing any stringy pieces. Place in an ovenproof bowl and sprinkle with the sugar. If using canned rhubarb, drain and place in the ovenproof bowl. 3. Place the white and wholewheat flour, vegetable fat spread and sugar in a separate bowl and mix using your fingertips until the mixture resembles breadcrumbs. 4. Cover the fruit with the crumble mixture. 5. Bake for about 40 minutes.

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DESSERT Rice pudding with sultanas

DESSERT Rice pudding with sultanas Suggested portion sizes


Rice pudding Sultanas Water/diluted fruit juice

80g 40g 100ml

70g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Rice pudding This recipe makes 12 child-size portions of about 80g. 300g pudding rice 1 litre semi-skimmed milk 50g sugar 1. Grease an ovenproof dish. 2. Heat the milk. 3. Wash the rice in a sieve, then put the rice and sugar in the dish and pour over the hot milk. 4. Bake at 160°C / 300°F / Gas 2 for 1½ to 2 hours until the rice is tender.

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DESSERT Semolina pudding with chopped dates

DESSERT Semolina pudding with chopped dates Suggested portion sizes


Semolina pudding Dates (dried) Water/diluted fruit juice

100g 40g 100ml

85g 40g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Semolina pudding This recipe makes 12 child-size portions of about 100g. 100g semolina 50g sugar 1500ml semi-skimmed milk 1. Place the semolina, sugar and milk into a large saucepan and slowly bring to the boil, stirring all the time. 2. Simmer until the semolina has thickened and softened.

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DESSERT Stewed fruit with Greek yoghurt

DESSERT Stewed fruit with Greek yoghurt Suggested portion sizes


Stewed fruit Greek yoghurt Water/diluted fruit juice

70g 50g 100ml

50g 30g 100ml


▲ These portion sizes are based on the nutritional needs of a typical 2½ year old. Stewed dried fruit This recipe makes 12 portions of about 70g. 200ml orange juice 200ml water 1 teaspoon cinnamon 450g mixed dried fruit (dried pears, apple, apricot, prune) 1. Place the orange juice, water and cinnamon in a pan, gently heat the mixture to the point of boiling and then remove from heat. 2. Place the dried fruit in a large bowl, pour over the juice mixture and cover. When cool, put in the fridge and leave the fruit to soak in the juice overnight.

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