Starchy foods, such as bread, rice, pasta and potatoes fill up little tums and give them all the energy they need to run around, think and exercise.
Add to these carbohydrates, some protein, fibre and vitamins and you’ll have nutritional snacks in double quick time. Energy boosting foods include:
- Sandwiches and Wraps
- Jacket potatoes
- Doughbased pizza
- Egg fried rice
- Pasta
- Crossaints
- Pitta pockets
Prawn Salad
Serves 4 Cooking and prep time 10 minutes Ingredients 200g cooked prawns Romaine lettuce 4 boiled eggs 1/4 cucumber Dressing 3 tbp mayonnaise 2tbp ketchup 1tsp lemon juice Method Slice…
Macaroni Cheese
Serves 4 Cooking and prep time: 50 minutes Ingredients 350g of macaroni pasta or short tubular pasta 1 crushed garlic clove 1tbp butter 1 tsp English mustard 3 tbp plain…
Spinach Pizza
Serves 4-6 Cooking and prep time: 45 minutes Ingredients 1 packet of pizza base mix 2 tomatoes 4 cups of chopped fresh spinach 2 cups of Italian cheese 1/2 cup…
Mexican Taco Bowl
Serves 4 Cooking and prep time: 30 minutes Ingredients 1 cup brown/white rice 2 tbp olive oil 500g minced meat (lamb, beef, chicken) 2 packets of taco seasoning 1 can…
Jelly and Ice-cream
Serves 8 Cooking and prep time: 1hr Ingredients Packet of strawberry jelly – set in ice-cube tray to make cubes of jelly Vanilla ice-cream Strawberry sauce Fromage frais Handful fresh…
Lamb/Quorn Penne Pasta Bake
Serves 6 Cooking and prep time: 40 minutes Ingredients 500g Penne pasta 1/2 tsp Olive oil 1 Onion finely chopped 660g Lamb mince / Quorn mince Jar of pasta sauce…
Egg Salads
Egg Salads are so versatile you can add other ingredients to it easily to power up your salad, from tuna, chicken, prawns to more. Choose your favourite salad vegetables, chop…
Beetroot Pasta Salad
Serves 6 cooking and prep time: 30 minutes Ingredients 3 cups of pasta 150g of baby spinach 450 can of baby beetroot 200g feta cheese 1/4 cup extra virgin olive…
Chicken Salad
Serves 4 Cooking and prep time: 20 minutes Ingredients 1 cup of cooked shredded chicken (leftovers would be perfect) 2 small tomatoes chopped Curly lettuce 2 boiled eggs halved…
3 Cheese Salad
Serves 8 Cooking and prep time: 15 minutes Ingredients 1 packet of rocket leaves or kale A handful of halved cherry tomatoes A handful of diced cucumber 1/2 cup of…
Green Leaf Salad
Serves 2 Cooking and prep time: 10 minutes Ingredients Iceberg lettuce Rocket leaves Grated cheese Croutons Boiled egg halves Sun dried tomatoes Slices of avocado Mayonnaise Method Put all…
Tuna Salad
Serves 2 Cooking and prep time: 1o minutes Ingredients Carrot Red peppers Cucumber Rocket leaves Iceberg lettuce Tuna flakes Boiled egg Mayonnaise /dressing Salt and pepper Chopped chives Method Chop…
Fruit Salad Kebabs
Make fruit salad kebabs by putting different fruit pieces on skewers. Using a variety of hard fruits are best, such as apple, pear, pineapple, grapes, oranges etc. Make fruit salad…
Fruit Salads
As well as being one or more of your five a day, fruit salads are another great way to get all those nutrients that you need. You can make a…
Sandwich wraps
Sandwich wraps are very simple to make using two types of bread. Soft tortillas Naan bread Method Simply warm up the bread you want o wrap your filling in. The…
Cheese Toasties
For a warm toasted sandwich, why not make a toasty? Make a sandwich as normal, by buttering two slices of bread, and placing a filling in the middle that you…
Pitta Pockets
To make a pitta pocket warm up a pitta bread in the toaster until it is soft. Cut it through the middle to make two halves and open up the…
Sandwich rolls
While you can make sandwiches easily between two slices of buttered bread, why not change the bread now an again to whole meal, seeded bread, bread rolls, ciabatta or even…
Croissant Sandwiches
Croissants are great for sweet or savoury snacks. So why not have them with a sandwich filling to add variety or even for brunch – if you skipped breakfast and…
Grilled Paninis
For a warm, filling sandwiches why not try a grilled Panini. Use long flat panini bread to make your Panini and a Panini grill press or sandwich press, to heat…
Bagel sandwiches
Have a bagel sandwich hot or cold. Hot Sandwich fillings: Fried egg, ketchup and grilled grated cheese. Fried egg and baked beans Fried mushrooms, fried tomatoes and fried tomatoes and…
Stuffed Baguettes
Serves 2-4 Cooking and prep time: 30 minutes Ingredients 12″ long baguette Shredded lettuce Grated carrot Cucumber slices and other salad of choice Mayonnaise Boiled shreded chicken / tuna /…
Baguette Sandwiches
Serves 1-2 Cooking and prep time: 20 minutes Ingredients 1 baguette (different varieties are available included seeded) Margarine Filling of choice: Salad: shredded iceberg lettuce, sweetcorn, sliced/diced tomatoes, cucumber slices,…
Baguette pizzas for all
Serves 2 – 4 Cooking and prep time: 30 minutes Ingredients 2 part baked baguettes Margarine 1 tbp Tomato passata 100g grated cheese basil, oregano black pepper Topping of choice:…
Easy Chicken Pilau
Serves 2 Cooking and prep time: 30 minutes Ingredients 2 large boneless chicken thighs cut into small chunks 1 small onion chopped Sunflower oil 3 tsp curry paste of own…
Basic Risotto
Serves 4 Cooking and prep time: 50 minutes Ingredients 300g Risotto rice 1 small onion 1 litre of vegetable stock Olive oil 1 tsp butter 100g frozen peas (optional, add…
Sushi for kids
Serves 8 Cook and Prep time: 45 minutes Ingredients 1.5 cups of sushi rice* 1.5 cups of cold water 2 tbp rice wine vinegar 1 tbp caster sugar 4 nori…
Super Spanish omelette
Serves 4 Cooking and prep time: 1 hour Ingredients 500g new potatoes 1 small white onion 150 ml extra virgin oil 2 tbp chopped parsley 6 eggs Salt and pepper…
Easy Cheesy Broccoli Potato Bake
Serves 6 Cooking and prep time: 70 minutes Ingredients 60g flour 1/4 cup plain flour 2 1/4 cups of milk 2 cups of grated cheese 1 kg of King Edward…
The best fluffy baked potatoes
Serves 2 Cooking and prep time: Ingredients 2 large baking potatoes (Maris Piper, King Edwards) Olive oil Sea salt A little butter and salt to taste Filling of choice: Shredded…
Easy Egg Fried Rice
Serves 4 Cooking and prep time: 50 mins Ingredients 1 egg 2 tsp sesame oil 1 tbp vegetable oil (alternatively use sunflower or olive oil) 200g/7oz cooked long grain rice…
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