Healthy Boost Box

Recipe Ideas 

The recipes below are all high in vitamins A, C, D and Folic Acid, great for growing children!

 

Spinach Omelette

Ingredients

  • eggs – 3
  • salt – 1/2 tsp
  • spinach – 2 tbsp (30 g)
  • butter

 

Instructions

  • To get a fluffy omelette, separate the yolks from the egg whites and beat them. Then carefully add them to the yolks.
  • Add the spinach and a tablespoon of cold water. This way, the omelette will not dry out during frying. Melt a little butter and add it to the mixture.
  • Fry for 3-4 minutes on each side.

Sweet Potato Pancakes

Ingredients

  • 1 cup sweet potatoes mashed (about 2 medium potatoes, peeled and cooked)
  • 2 eggs

 

Instructions

  • Combine the sweet potato and egg. Stir well. If desired, add 1/2 teaspoon cinnamon.
  • Lightly spray a skillet with non-stick spray and heat on medium heat. Pour about 1/4 cup of the batter into the pan. Cook about 3 to 4 minutes, or until pancakes begin to bubble in the centre and the edges are dry. Carefully flip and cook for another 2 to 3 minutes. Once cooked, remove pancake from the pan and repeat the process until all the batter has been used. Grease the skillet as needed with non-stick spray in-between cooking the pancakes.
  • Serve hot. If desired, top with maple syrup, honey, fresh fruit, or your favourite jam!

Baked eggs in peppers

Ingredients

  • 1 red pepper
  • 2 British Lion eggs
  • 2 fistfuls of spinach

Instructions

  • Start by preheating your oven to 180C/350F.
  • Line a baking tray with tin foil or greaseproof paper so the peppers won’t stick during the cooking process, and most importantly so there is less washing up at the end.
  • Cut your pepper in half, carefully remove the seeds from inside the pepper and discard. Place the peppers on the baking try and leave to one side.
  • Heat a frying pan on a medium heat and add the spinach. Cook the spinach until wilted and soft, this will happen in a matter of minutes so try to keep your eye on it.
  • Once the spinach has wilted, share out between the two pepper halves.
  • Crack one egg into each slice of pepper. Don’t worry if any egg spills over the edge, as long as the yolk stays in the middle.
  • Season with salt and pepper, a pinch of each should be enough.
  • Cook in the middle of the pre-heated oven for around 20 minutes or until the whites have set fully then serve immediately.

Mushroom Risotto

Ingredients

  • 1 vegetable stock cube
  • 2 tbsp olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 300g pack mushrooms, chopped
  • 300g risotto rice
  • 25g butter
  • handful parsley leaves, chopped
  • 50g cheese freshly grated

Method

  • Crumble 1 vegetable stock cube into 1 litre of water.
  • Heat 2 tbsp olive oil in a shallow saucepan or deep frying pan over a medium flame. Add 1 finely chopped onion and 2 finely chopped garlic cloves, then fry for about 5 mins until soft.
  • Stir in 300g mushrooms, season with salt and pepper and continue to cook for 8 mins until the fresh mushrooms have softened.
  • Tip 300g risotto rice into the pan and cook for 1 min.
  • Keep the pan over a medium heat and pour in a quarter of the vegetable stock. Simmer the rice, stirring often, until the rice has absorbed all the liquid.
  • Add about the same amount of stock again and continue to simmer and stir – it should start to become creamy, plump and tender. By the time the final quarter of stock is added, the rice should be almost cooked.
  • Continue stirring until the rice is cooked. If the rice is still undercooked, add a splash of water. Take the pan off the heat, add 25g butter and scatter over 25g cheese and half a handful of chopped parsley leaves.
  • Cover and leave for a few mins so that the rice can take up any excess liquid as it cools a bit. Give the risotto a final stir, spoon into bowls and scatter with the remaining 25g grated cheese and the remaining chopped parsley leaves.