- 100g quinoa
- 3 tbsp extra virgin olive oil
- juice 1 lemon
- ½ tbsp white wine vinegar
- 120g can tuna, drained
- 1 avocado, stoned, peeled and cut into chunks
- 200g cherry tomatoes on the vine, halved
- 50g feta, crumbled
- 50g baby spinach
- 2 tbsp mixed seeds, toasted
- Rinse the quinoa under cold water. Tip into a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 15 mins until the grains have swollen but still have some bite. Drain, then transfer to a bowl to cool slightly.
- Meanwhile, in a jug, combine the oil, lemon juice and vinegar with some seasoning.
- Once the quinoa has cooled, mix with the dressing and all the remaining ingredients and season. Divide between plates or lunchboxes.
- 250g pasta shapes
- 140g frozen peas
- pack parsley, chopped
- small pack chives, snipped
- zest and juice 1 lemon
- 2 tbsp olive oil
- extra ingredients (see ideas below)
- Cook the pasta, adding the peas for final 2 mins cooking time. Drain, rinse with cold water to cool, then drain again. Tip into a bowl with the chopped herbs, lemon zest and juice, olive oil and plenty of seasoning and mix well. Cover and chill, spooning out portions as and when. If you’re making this for one person, by days 3 and 4 you’ll need to stir in a little olive oil or something creamy to loosen the pasta.
- 3 tbsp low-salt soy sauce
- 2 tsp clear honey
- 1/2 tsp fresh ginger, finely grated
- 200g (7oz) dried soba noodles
- 125g (4oz) Tenderstem broccoli
- 200g (7oz) firm smoked tofu, drained
- 1/2 tbsp vegetable oil
- sesame oil (optional)
- In a small jug, combine the soy sauce, honey and ginger. Set aside until needed.
- Prepare the noodles following the packet instructions. Drain, and then rinse with cold water. Cook the broccoli in a pan of boiling, salted water for 3-5 minutes, until just tender. Dain and rinse under with cold water. Transfer the noodles and broccoli to a serving dish and pour over the dressing. Toss to coat.
- Slice the tofu into 1cm (1/2 in) strips and then brush with the oil. Griddle in a hot griddle pan for 2-3 minutes on each side, until golden. Arrange over the noodles and drizzle with a little sesame oil, if you like. Serve.
- 250g (8oz) cooked wholegrain basmati rice, cooled
- 30g (1 1/4oz) Goodness raisins and sultanas
- 40g (1 1/2oz) low-fat cheese, cut into small cubes
- 1 Goodness apple, cored and cut into small cubes (tossed in a little lemon juice to stop it discolouring)
- 75g (3oz) frozen peas
- 35g (1 1/4oz) pack Goodness sliced ham, chopped
- 1 lemon, zest and a squeeze of juice
- 1 tbsp olive oil
- 1/2 tsp dijon mustard
- 1/2 tsp runny honey
- Kids will have fun mixing together the cooked rice, Goodness raisins and sultanas, cheese cubes, chopped Goodness apple, peas and Goodness sliced ham.
- In a small bowl, whisk together a squeeze of lemon juice, olive oil, Dijon mustard and honey and season. Pour over the rice salad, then it’s time for another stir before covering and chilling until ready to serve.
- 2 x 400g tinned mixed beans
- 200g tinned sweetcorn kernels
- 4 large tomatoes, diced
- 1 red onion, finely diced
- 3 spring onions, sliced on the diagonal
- 2 avocados, diced
- 1 lime, juiced
- 50g (2oz) mature cheddar, grated
- 50g (2oz) tortilla chips, roughly broken
- Drain the beans and sweetcorn together and rinse. Pat dry with kitchen paper and tip them into a large bowl with the tomatoes, red onion, spring onion, avocados and lime. Mix well and add a small pinch of salt and pepper.
- Mix in most of the tortilla chips and cheese. Serve in a large serving bowl topped with the remaining tortilla chips and cheese.
- 100g Goodness pasta animals
- 1/4 red pepper, deseeded, chopped into small pieces
- 1/4 yellow pepper, deseeded, chopped into small pieces
- 40g (1 1/2oz) low-fat cheese, cut into small cubes
- 40g (1 1/2oz) sweetcorn, drained
- 50g (2oz) frozen peas
- 2 tbsp Goodness fromage frais
- 1 tbsp light mayonnaise
- 1/2 lemon, finely grated zest and squeeze of juice
- 150g (5oz) tinned tuna, drained
- Cook the Goodness pasta animals according to the packet, drain and refresh in cold water. Place the cooled, drained pasta in a large bowl.
- Add the diced peppers, cheese cubes, sweetcorn and peas. With a large wooden spoon and some serious stirring, your little helper can mix together the light mayonnaise and Goodness fromage frais with a squeeze of lemon, and stir it through the pasta. Finally, stir through the tuna, cover and chill until ready to serve.
- 3 corn cobs
- extra virgin olive oil
- 1 red onion , peeled and finely chopped
- 1 large bunch of fresh coriander , leaves picked and stalks finely chopped, a few leaves reserved to garnish
- 2 teaspoons ground cumin
- 2-3 fresh red chillies , deseeded and finely chopped
- 2 cloves of garlic , finely sliced
- 300 g fresh broad beans , shelled, or 200g frozen
- 220 g quinoa
- 3 limes , the zest and juice of
- 200 g feta
- hot chilli sauce , to season (optional)
- With a large knife, slice the corn kernels off the cobs. Transfer to a blender with 125ml of water and blitz to a loose paste.
- Pour a glug of oil into a medium non-stick pan and fry the onion and coriander stalks over a low-medium heat for 10–15 minutes until softened. Add the cumin, chillies and garlic and fry for 1–2 minutes. Add the blitzed corn to the pan and cook gently for 5–10 minutes, until just simmering but not coloured. Season well, spoon the mixture into a bowl and set aside to cool.
- Blanch the beans in boiling water for a couple of minutes. Drain, rinse under cold water and set aside to cool. If you like, remove the grey outer skins and discard.
- Cook the quinoa according to packet instructions then, while it’s still hot, drizzle with extra virgin olive oil, squeeze over the juice from the limes and add the zest. Add the broad beans, toss well and leave to cool. Once cooled, chop the coriander leaves and stir through, along with the corn mixture. Spread the salad over a plate and leave to one side.
- Put the whole block of feta, brine and all, into a small non-stick frying pan. Drizzle with olive oil and add a splash of chilli sauce, if you like. Bring to the boil, then cook over a high heat until the feta is lightly golden. Gently turn over and cook for a few more minutes on the other side. Break up the feta with a fork, add to the salad, drizzle over any leftover dressing from the pan and scatter over the reserved coriander leaves.
- 4 quality anchovies in oil
- ½ a lemon
- ½ a bunch of fresh flat-leaf parsley
- ½ a bunch of fresh chives
- 1 dried red chilli
- 4 large free-range eggs
- 2 round lettuces
- 1 red chicory
- 1 white chicory
- 1 x 20 g punnet cress
- ½ a clove of garlic
- 2 teaspoons Dijon mustard
- 2 tablespoons cider vinegar
- 6 tablespoons rapeseed oil
- 3 tablespoons buttermilk
- Halve the anchovies lengthways, then place in a bowl with 1 tablespoon of the anchovy oil, the lemon zest and juice.
- Pick the parsley leaves, then finely chop along with the chives. Add a little to the bowl.
- In another bowl, peel and crush the garlic, then whisk together with the remaining salad cream ingredients. Season to taste and set aside.
- Make a chilli salt by bashing the chilli and 3 tablespoons of sea salt in a pestle and mortar. Set aside.
- Boil the eggs in salted water for about 6 minutes, refresh in cold water until cool enough to handle, then peel each egg and set aside.
- Pick the inner leaves of the round lettuces. Finely slice the chicory bases, and separate the leaves. Arrange on a serving platter.
- Scatter over the remaining chopped parsley and chives, snip over the cress, then halve the eggs and place on top.
- Sprinkle over some chilli salt and divide the anchovies between the eggs, drizzling over a little of the anchovy marinade too. Serve with the salad cream on the side – so simple, so delicious.
- 1 pound Green Beans, trimmed and cut into 1″ pieces
- 1 15-ounce can Cannelini (or White Kidney Beans), drained and rinsed
- 1 can Wild Alaskan Salmon in Water, or Tuna in water
- 1 Shallot, thinly sliced
- 1/4 cup Cilantro, minced
- 1/4 cup Extra Virgin Olive Oil
- 1/4 cup Red Wine Vinegar
- Salt and Pepper
- 2 Clove Garlic, minced
- 1/4 tsp Red Pepper Flakes
- Bring a large saucepan of salted water to a boil. Add in the trimmed green beans and cook for 3-4 minutes. Immediately drain and rinse with cold water until the beans are cool. Drain well and pat dry with paper towels.
- Pour into a large bowl. Add cannelini beans to the bowl. Drain salmon, and using fork, flake it into the bowl. Top with sliced shallots and minced cilantro.
- In a small bowl, whisk together olive oil, red wine vinegar, salt and pepper to taste and minced garlic. Pour over the salad and using a rubber spatula, fold together. Eat immediately or chill until ready to eat.
- 1 pound rotini (or pasta of choice)
- 1 red bell pepper, finely chopped
- 3 ribs celery, finely chopped
- 8 ounces cheddar cheese, cut into small chunks
- 1/4 cup finely chopped onion
- 1 cup mayo
- 1/4 cup sugar
- 2 tablespoons apple cider vinegar
- Cook rotini according to package directions, then drain and rinse under cold water until the pasta has cooled. Drain well.
- In a large bowl combine mayo, sugar, apple cider vinegar, black pepper and dried parsley.
- Combine the rotini with the dressing, then stir in chopped red bell pepper, celery, finely chopped onion, and chunks of cheese.
- Chill for one hour before serving. Enjoy!