Cauliflower and pasta cheeseThis tasty vegetarian meal can be enjoyed by all the family. It's a good source of vitamin C, calcium and B vitamins.
50g pasta shapes
2 or 3 florets of cauliflower
250ml full-fat cow's milk
50g cheddar or tasty cheese, grated
Boil the pasta in unsalted water until tender, steaming the cauliflower over the pasta in the last few minutes. Meanwhile, make a white sauce with the milk, butter and flour and, when thickened, add the cheese. Stir. Drain the pasta and cauliflower, and place in a serving dish. Pour over the sauce and serve.
This filling vegetarian meal is a good source of calcium, betacarotene, B vitamins and vitamin C.
50g risotto rice
1 small zucchini, grated
2 tomatoes, skinned and seeded
50g mascarpone cheese
a few basil leaves, finely chopped
Cook the risotto in the boiling water until soft. Drain. Return to the pan and stir in the courgette, continuing to heat gently for a minute or two. Meanwhile, finely chop the tomato and stir into the rice along with the mascarpone and basil. Keep on the heat for a few moments so the mascarpone has time to warm and serve.
Why not introduce your baby to new flavours with this mildly spiced, easy-to-prepare family meal? It's a great source of B vitamins and iron.
1 tsp oil
1 small chicken breast, cut into chunks
Half tsp korma paste
100ml canned coconut milk
2 tsps mango chutney
Heat the oil in a non-stick pan. Gently fry the chicken breast for 10 minutes until tender and cooked through. Meanwhile, cook the rice in a separate pan of boiling water. Add the remaining ingredients to the chicken and heat for another five minutes. Remove from the heat. Drain the rice and serve with the chicken.
This recipe has a lovely natural sweetness, thanks to the pineapple. It's an excellent source of B vitamins, vitamin C and iron.
Half an onion
1 clove garlic
150g lean pork mince
1 tablespoon olive oil
150g pineapple (canned in juice and drained), diced into small pieces
1 heaped tsp cornflour
100ml juice (drained from pineapple)
1 tsp white wine vinegar
1 level teaspoon brown sugar
Place the onion and garlic in a processor and blend until fine. Add the pork and blend to mix. Dampen your hands and make about 12 small balls. Heat oil in a pan, and gently fry the balls until lightly browned, turning occasionally for 10 minutes. Add the pineapple and beansprouts, stir and lower the heat. Allow to cook gently for a further six or seven minutes. Mix the cornflour with the juice, vinegar and sugar and pour over the pork balls. Heat until the mixture thickens and serve with boiled rice.
This light vegetarian meal contains iron and is a good source of vitamin C and calcium.
2 medium floury potatoes, peeled and quartered
4 cabbage leaves, washed, and finely chopped
20g (a handful) fresh spinach
40g cheddar cheese, grated
Boil the potatoes until tender. Steam the cabbage and spinach over the potatoes in the last few minutes of cooking time. Drain and mash the potatoes, and mash in the cabbage and spinach. Mix in the grated cheese and serve.
This wholesome meal is an excellent source of iron, and a good source of vitamin C and B vitamins.
200g minced lamb
1 small red onion, finely chopped
3 tomatoes, peeled and chopped
4 button mushrooms, rinsed and sliced
Half tsp thyme
30g baby pasta, or broken spaghetti
Cook the mince in a non-stick pan until browned, breaking up the pieces. Drain off any surplus fat, then return the mince to the pan and add the onion. Fry together for five minutes. Stir in the tomatoes, mushrooms, herbs and water. Stir, cover and simmer for 15 minutes. Add the pasta and cook for another 10 minutes.
This vegetarian meal makes a delicious, nutritious lunch. The little pancakes are great for your baby to pick up and chew on. They contain iron, calcium and betacarotene.
1 tsp olive oil
50g finely grated carrot
Make the pancakes by beating together the flour, milk, egg and oil until you have a thickish batter. Add in the grated carrot, and stir well. Heat a little oil until hot then drop the batter, a tablespoon at a time, into the oil. Once browned, turn over and cook the other side. Cook until all the batter is used up. Serve with some soft cheese, and slices of fruit or tomatoes.
This tasty meal contains iron, and is a good source of B vitamins.
1 small can of tuna, drained and mashed
2 tbsps fresh breadcrumbs, white or brown
Half tsp thyme
1 small egg, beaten
A little grated lemon rind
Mix all the ingredients together well, adding the egg a little at a time until you have the right consistency. Form into small patties. Heat a little oil until hot, and gently fry the fishcakes until golden brown on both sides. Serve with mashed potato and quartered cherry tomatoes.
Fish pie is a real family favourite. This recipe contains omega 3 fatty acids, and is a good source of vitamin C, calcium and betacarotene.
1 large salmon fillet, skinned
Strip of lemon rind
250ml full-fat cow's milk
2 or 3 potatoes, peeled, and quartered
1 tsp butter (or margarine)
2 or 3 large broccoli florets
Place the salmon, lemon rind and milk in a saucepan and poach for 10 minutes. Then remove the salmon, flake and place into an ovenproof dish. Strain the milk. Meanwhile boil the potatoes until tender, then mash with the teaspoon of butter and a little milk if necessary.
Melt the 15g butter in a pan, stir in the flour and make a white sauce with the milk from the salmon.
Steam the broccoli florets until tender and chop roughly. Lay over the salmon. Pour over the sauce, and top with the mashed potato.
Bake for 15 to 20 minutes (or about 30 to 40 minutes for a family-sized pie) at 190 degrees C.