by Joe Wicks
MAKES 1 ADULT AND 1 CHILD PORTION | FAMILY MEAL
F V
knob of butter
1 banana shallot, finely chopped
1 clove garlic, minced
1 medium courgette (around 150g), grated zest of 1 lemon
1 × 400g tin of cooked barley, drained
100ml hot homemade vegetable stock (see here) or water
20g parmesan or vegetarian hard cheese, grated
2 tbsp mascarpone or cream cheese
Melt the butter in a non-stick frying pan. Add the shallot and garlic and sauté over a medium heat for 2–3 minutes until soft. Add the courgette and lemon zest and continue cooking for a further 2 minutes until soft.
Add the barley to the pan and then gradually incorporate the hot stock or water, stirring and cooking until creamy and most but not all of the liquid has evaporated. Stir through the parmesan and mascarpone cheese, remove from the heat and serve.
Keeps for up to 2 days covered in the fridge.
BUTTERNUT AND KIDNEY BEAN QUESADILLA
This is a very popular recipe in my house. It is so simple to throw together, packed with veggie goodness and a great finger food.
MAKES 1 ADULT AND 1 CHILD PORTION | FAMILY MEAL
V
100g frozen cubed butternut squash
1 tbsp water
2 tsp coconut oil
2 spring onions, finely sliced
1 tsp ground cumin
½ tsp smoked paprika
½ tsp garlic granules
1 × 210g tin kidney beans, rinsed, drained and roughly chopped
juice of ½ lime
handful of coriander, leaves and stems, chopped
2 flour tortillas
50g cheddar, grated
Place the butternut and water in a microwaveable bowl and cover with cling film or a plate. Microwave on full power for 5 minutes, then check to see if the butternut is tender and cooked through. If not cover and microwave for a further 1 minute, repeating this until the squash is soft.
Melt the coconut oil in a large non-stick frying pan over a medium heat. Add the spring onions, spices, garlic granules, kidney beans and butternut squash, mashing everything together, and cook for 2–3 minutes to meld the flavours. Add in the lime juice and chopped coriander, remove from the pan and keep to one side.
Wipe the frying pan clean, put back on the hob and place one of the tortillas in the pan. Sprinkle over the grated cheese and spread over the butternut squash mixture. Top with the second tortilla, squashing everything down firmly with the palm of your hand. Cook for 2–3 minutes before flipping and cooking for a further 1–2 minutes or until golden brown on each side.
Place the quesadilla onto a plate or board and cut into triangles to serve.
POTATO, APPLE AND BEETROOT HASH BROWNS WITH SALMON
This is a really fun and experimental dish with lots of variety. Why not try it for breakfast? Think outside of the cereal box.
MAKES 1 ADULT AND 1 CHILD PORTION | LONGER RECIPE | FAMILY MEAL
F
1 medium baking potato
1 small bramley apple, peeled and coarsely grated
1 small cooked beetroot (vacuum-packed in water recommended), coarsely grated
1 tsp onion granules
4 sprigs of thyme, leaves stripped
2 tbsp plain flour olive oil, for greasing
2 × 170g tins of boneless salmon in oil or water, drained and flaked
Preheat the oven to 180˚C (fan 160˚C/gas mark 4). Line a flat baking tray with a sheet of baking parchment.
Cook the potato in a pan of boiling water for 10 minutes. Remove from the water and leave to cool a little, or if you don’t have time use a rubber glove on one hand to protect against the heat and coarsely grate into a bowl. Squeeze the apple a little to remove any excess juice and add to the bowl along with the remaining hash brown ingredients. Mix everything together well to combine.
Brush the prepared baking tray lightly with oil. Place the grated potato mixture in four mounds on the tray – you can make two of the mounds slightly bigger for an adult if you like. Cook in the oven for 20 minutes; after 10 minutes’ cooking squish each mound down with the back of a fish slice and flip over for the final 10 minutes.
Serve the hash browns with the salmon on the side.
Keeps for 2 days covered in the fridge.
TIP
Serve with a good dollop of yoghurt and a squeeze of lemon, with salad leaves and some cucumber sticks on the side. The salmon can be swapped for tinned mackerel or tuna.
TUNA AND OLIVE TORTILLA PIZZA SANDWICH
These are super easy to make. Indie sprinkles the cheese and herbs on top (and all over the kitchen!). It is so special when she gets involved in the making of food.
MAKES 2 PORTIONS
1 tsp olive oil
¼ red onion, finely sliced
60g courgette, cut into ribbons with a peeler
small handful of spinach, roughly chopped
1½ tbsp tomato puree, mixed with 1½ tbsp water
pinch of dried oregano or mixed dried herbs
2 white or brown flour tortillas
30g sweetcorn
10g sliced black olives
40g tinned tuna in water
40g mozzarella or cheddar, grated
Heat the oil in a large non-stick frying pan over a medium heat. Throw in the onion, courgette and spinach and cook for a couple of minutes until wilted and soft. Remove from the pan.
Mix the tomato puree mixture with the dried herbs and spread on top of one of the flour tortillas. Place the tomato-topped flour tortilla in the frying pan you used to cook the vegetables and top the tortilla with the vegetables, sliced olives and sweetcorn. Flake over the tuna and sprinkle over the cheese. Top with the other flour tortilla and press everything down with your hand to flatten. Cook over a low heat until the cheese has melted and the bottom tortilla is nicely browned. Flip the tortilla over carefully to cook the other side for a couple of minutes or until tinged golden brown.
Tip out onto a plate or board and cut into triangles.
LAMB KOFTAS WITH RAINBOW COUSCOUS
This is probably the tastiest recipe in this chapter. The spices make the lamb taste absolutely delicious. A real family winner!
MAKES 2 ADULT AND 2 CHILD PORTIONS | FAMILY MEAL
F KOFTAS ONLY
300g lamb mince
1 tbsp dried mint
1 tsp ground cumin
1 tsp ground coriander
zest of 1 lemon
oil, for brushing
Greek yoghurt, to serve
lemon juice, to serve – optional
For the couscous
150g couscous
300ml boiling water
½ yellow pepper, finely diced
½ red pepper, finely diced
100g cucumber, finely diced
small bunch of mint (around 10g), finely chopped
30g bunch of parsley, finely chopped
juice of ½ lemon
2 tbsp olive oil
Special equipment
4 metal or bamboo skewers (soak bamboo skewers in water for 30 minutes)
Mix the lamb with the spices and lemon zest. Divide the mixture into four portions: two smaller child’s portions and two larger for adults. Mould each portion into an oval shape and thread onto the skewers, squeezing the mixture on with your hands to spread out a little along the skewer. Brush each kofta skewer lightly with oil to prevent them from sticking.
Place the couscous in a bowl and pour over the boiling water. Cover and leave to absorb the liquid.
Meanwhile, heat a griddle pan over a medium heat until hot. Cook the skewers on the griddle for 3–4 minutes on each side until cooked through and the meat is well sealed.
Fluff up the couscous with a fork and add the remaining ingredients. Stir through to combine. Remove the koftas from the skewers and serve with the couscous and a good dollop of yoghurt on the side, plus a squeeze of lemon if you like.
Keeps for up to 2 days covered in the fridge.
SPINACH FALAFEL BITES
This is the perfect on-the-go snack for your baby or you can make it into a meal with the hummus, salad and pitta.
MAKES 8 FALAFELS
F V
1 × 400g tin of chickpeas, drained, rinsed and patted dry
1 clove garlic, roughly chopped
zest of 1 lemon
100g baby spinach
small bunch of coriander
1 tbsp ground cumin
2 tbsp plain flour
1 tbsp olive oil
To serve
Green hummus (see here)
Salad and pitta
Place all the ingredients except the olive oil in a food processor and blitz until fairly smooth. Tip into a bowl and shape into eight small patties.
Heat the olive oil in a non-stick frying pan over a medium heat and fry the falafels for about 3 minutes on each side until lightly browned.
Keeps for up to 2 days covered in the fridge.
IMAGE OF RECIPE here
HERB AND CHEESE COUSCOUS BITES
These are ideal for batch cooking and freezing. They are seriously tasty freshly cooked but also can be eaten cold or reheated.
MAKES AROUND 15 BITES
F V
80g couscous
100ml boiling water
40g cheddar, grated
5 tbsp finely chopped soft green herbs (parsley, chives, mint, basil or sage)
zest of 1 lemon – optional
1 tbsp spelt, wholemeal or white flour
3 tbsp ground almonds
2 eggs, whisked
1 tbsp olive oil
Place the couscous in a small mixing bowl and cover with the boiling water. Cover the bowl with cling film and leave for 5 minutes until the water has been absorbed and the couscous is tender. Fluff with a fork.
Add the remaining ingredients apart from the oil and mix to combine.
Heat the olive oil in a non-stick frying pan over a medium heat. Add tablespoonfuls of the mixture and fry for 2–3 minutes until golden brown before flipping. Flatten each a little with a fish slice and cook the other side for 1–2 minutes.
Keeps for up to 2 days covered in the fridge.
IMAGE OF RECIPES OVER THE PAGE
CHICKPEA AND MUSHROOM BURGERS
This is a super tasty veggie burger that you and your baby will love. Your baby may not be able to hold a mini burger but it can easily be cut into tiny pieces for them to self feed.
MAKES 2 ADULT AND 4 BABY BURGERS (OR 8 BABY BURGERS) FAMILY MEAL | LONGER RECIPE
V F BURGERS ONLY
50g blanched almonds
2 tbsp olive oil
1 onion, finely chopped
2 cloves garlic, minced
150g chestnut mushrooms, diced small
1 × 130g packet pre-cooked brown rice
1 × 400g tin of chickpeas, drained and rinsed
1 tsp smoked paprika
1 egg yolk
25g cheddar, grated
To serve
bread buns
sliced or mashed avocado
baby gem lettuce leaves
grated cheese
sliced tomato
spoonful of yoghurt
Place the almonds in a large dry frying pan over a medium heat and toast until fragrant and lightly browned. Remove from the pan and keep to one side for later.
Add 1 tablespoon of olive oil to the pan along with the onion, garlic and mushrooms. Fry for about 10 minutes or until all the water from the mushrooms has evaporated. Add the rice to the pan and break up with the back of a spoon.
Add half the mushroom rice mixture to a food processor, along with all the almonds and the chickpeas. Process until smooth.
Scrape the mixture into a bowl and add the remaining rice and mushrooms, smoked paprika, egg yolk and the grated cheese. Mix everything together to combine. Shape the mixture into patties – you can make eight child-sized patties and keep some for the freezer or make two large ones and four small.
Wipe the same frying pan clean and add the remaining tablespoon of oil over a medium heat. Fry the burgers for 1–2 minutes on each side to form a lightly golden crust. Serve in a bread bun (mini for kids and large for adults) with sliced avocado, lettuce, extra grated cheese, tomato and yoghurt.
Keeps for up to 2 days covered in the fridge.
FIVE SPICE THAI CHICKEN CAKES WITH CARROT, CUCUMBER AND RADISH SALAD
I love this recipe so much! The cakes taste unreal. It might be worth doubling up on the recipe because you may want to eat the lot . . .
MAKES 1 ADULT AND 1 CHILD PORTION | FAMILY MEAL
F CAKES ONLY
1 chicken breast
5g bunch of coriander, leaves and stems separated
1 tbsp breadcrumbs
2 spring onions, finely sliced
zest and juice of 1 lime
1 tsp Chinese five spice powder (I use Bart’s as it has no added salt or sugar)
2 tsp olive oil, plus extra for frying
¼ cucumber, cut into ribbons with a peeler
1 small carrot, peeled and cut into ribbons with a peeler
2 radishes, thinly sliced
Place the chicken breast in a food processor and blitz for 1 minute or until finely chopped and mince-like in texture. Be careful not to overdo this as you don’t want to end up with a paste.
Finely chop the coriander stems. Add the minced chicken, chopped coriander stems, breadcrumbs, spring onions, lime zest, 1 teaspoon of the lime juice and five spice to a small mixing bowl and mix to combine. Wet your hands a little and shape into six small round discs.
Heat a little oil in a non-stick frying pan over a moderate heat and cook the chicken patties for 2–3 minutes on each side until cooked through.
Whisk the remaining lime juice with the olive oil and toss over the cucumber, carrot and radish. Add the reserved coriander leaves to the salad and serve with the chicken cakes.
The chicken cakes and salad will keep separately for up to 2 days covered in the fridge.
TIP
Try swapping the chicken with salmon or turkey mince. You could try soft carrot batons instead of the carrot salad if it’s easier for your baby.
FISH TACOS WITH FRIED TOMATO SALSA
The more variety you can offer your baby at a young age, the less likely they are to become fussy eaters. This is my lovely, lightly spiced take on a Mexican taco.
MAKES 1 ADULT AND 1 CHILD PORTION | FAMILY MEAL
½ tsp ground cumin
½ tsp ground coriander
¼ tsp garlic granules
2 × 120g skinless, boneless cod fillets
2 tbsp olive oil
12 cherry tomatoes
½ red onion, finely chopped
1 clove garlic, minced
1 small avocado, de-stoned
juice of ½ lime
4 small soft corn or flour tortillas, warmed
1 small baby gem lettuce, shredded
Mix together the spices and garlic granules and use to coat the fish.
Heat 1 tablespoon of the oil in a non-stick frying pan over a medium heat and add the fish to the pan. Cook the fish for 3–4 minutes on each side.
Heat the remaining oil in a small saucepan over a moderate heat and throw in the tomatoes. Cook for 4 minutes or until they begin to burst and start to break down. Stir in the red onion and garlic and cook for 2 minutes before removing from the heat.
Mash the flesh from the avocado with the lime juice. Top the warmed tortillas with the tomato salsa, avocado and shredded lettuce. Flake over the fish and roll up to serve.
CARIBBEAN SPICED CHICKEN AND SQUASH CURRY
This is the tastiest curry in the whole book. Remember your baby’s appetite can vary day to day, so don’t be upset if they don’t eat all the food you offer them.
MAKES 1 ADULT AND 2 CHILD PORTIONS | FAMILY MEAL | LONGER RECIPE
F CURRY ONLY GF
1½ tbsp Caribb
ean curry powder or normal curry powder
4 skinless, boneless chicken thighs, cut into bite-sized pieces
1 tbsp coconut oil
1 onion, finely chopped
sprig of thyme
1 bay leaf
1 clove garlic, minced
1 tsp minced ginger
½ tsp allspice powder
4 plum tomatoes, roughly chopped
1 × 400ml tin of coconut milk
400g frozen cubed butternut squash
juice of ½ lime
6 spring onions, roughly chopped small bunch of coriander, roughly chopped
rice to serve
Sprinkle half the curry powder over the chicken, mix well and put to one side.
Melt the coconut oil in a large saucepan or casserole dish over a medium heat. Add the onion, thyme and bay leaf and fry for 2 minutes, stirring regularly. Add the garlic and ginger and continue cooking for a further minute.
Sprinkle in the remaining curry powder and the allspice and stir-fry for 1 minute. Add in the chicken and cook for a couple of minutes to seal. Add in the tomatoes and continue cooking until they start to break down.
Add the coconut milk and squash to the pan and continue cooking for 8–10 minutes or until the squash is cooked through. Stir in the lime juice, spring onions and coriander. Cook for a further 2–3 minutes to allow the flavours to meld together. Remove the bay leaf and thyme sprigs before serving. Serve with rice.
Keeps for up to 2 days covered in the fridge.
TURKEY, CARROT AND SWEDE HAND PIES
Pie for baby? Absolutely! This hand pie makes the perfect on-the-go meal for a hungry baby.
MAKES 8 SMALL PIES | LONGER RECIPE
F
2 × 320g shortcrust pastry sheets
1 medium carrot (around 130g), peeled
130g swede, peeled
2 tbsp water
30g unsalted butter
130g leeks, sliced thinly
1 tbsp dried tarragon
150g quick-cook turkey breast steaks, sliced into small strips
1½ tbsp plain flour
250ml hot homemade chicken stock (see here) or water zest of 1 lemon