Healthy: Recipe for Monday breakfast

Blueberry, orange and banana smoothie

  • Rating: 4 stars
  • Takes: 5mins to prepare
  • Serves: 2


  • 180g (6¼oz) blueberries
  • 1 orange, peeled and cut into pieces
  • 2 bananas, peeled and sliced
  • large handful ice
  • 150ml (¼pt) orange juice or water, to blend

Each serving contains 195 calories, 40g sugar, 0g fat, 0g saturates and 0g salt.


Put the blueberries and segments of oranges (without seeds) in a blender. Add the banana, ice and juice and blend until smooth.

Tip To prevent your blender sticking, always put the soft fruit in first, before adding the liquid ingredients.

See more Drinks recipes 

Healthy: Recipe for Monday lunch

Smoked haddock rarebit with grilled tomatoes

  • Rating: 5 stars
  • Takes: 10mins to prepare and 20mins to cook
  • Serves: 4


  • 350g (12oz) smoked haddock
  • 100ml (31⁄2fl oz) milk
  • 1 bay leaf, torn in half
  • 75g (3oz) Everyday value mature cheese, grated
  • 2 egg yolks
  • 1tbsp grainy mustard
  • 4 large beef tomatoes
  • 4 thick slices multigrain bread
  • flat-leaf parsley, finely chopped, to serve

Each serving contains 333 calories, 6.8g sugar, 12.2g fat, 5.6g saturates and 3.2g salt.


Preheat the grill to its highest setting.

Put the fish in a large saucepan with the milk and bay leaf. Season with black pepper, then cover. Bring the milk to a gentle simmer, over a low heat. Cook for 5-8 minutes until the fish is just cooked through (it should be opaque and flake easily). Drain the fish and flake into a bowl. Add half the cheese, the egg yolks and the mustard and gently fold together.

Season the tomatoes and cook under the grill for 5-10 minutes. After 3 minutes, add the bread and cook on both sides, until lightly toasted. Remove the toasts from under the grill. Top with the haddock mixture and the remaining cheese. Return to the grill and cook for a further 2-3 minutes or until golden. Serve the rarebits with the tomatoes scattered with the parsley.

Healthy: Recipe for Monday dinner

Chicken wrap

  • Rating: 5 stars
  • Takes: 5mins to prepare
  • Serves: 4


  • Everyday Value plain tortilla wraps
  • handful of Everyday value salad leaves
  • slices of cucumber
  • 50g spoon of Everyday Value sweetcorn
  • 400g of marinated cooked chicken cut into strips (Tesco Flamegrilled and Piri Piri flavours work well)
  • 120g Light Choices Grilled Red Pepper Pesto Cottage Cheese (150g tub)

Each serving contains 405 calories, 4.5g sugar, 6.4g fat, 2.3g saturates and 0.8g salt.


For a gorgeous, low-fat lunch that's satisfying too, fill wraps with Light Choices Grilled Red Pepper Pesto Cottage Cheese, salad and some strips of marinated cooked chicken. The cottage cheese is less than 60 Calories per 60g serving so you can enjoy it as often as you like without worrying about your waistline.

Place the Everyday Value plain tortilla wrap on a flat surface. Place the Everyday Value salad leaves down the centre strip, stopping short of the ends of wrap. Then lay on the cucumber slices and sprinkle on the Everyday Value sweetcorn.

Lie the marinated cooked chicken on top of the salad and spoon on the Light Choices Grilled Red Pepper Pesto Cottage Cheese evenly. Fold about three inches of each end in toward the middle. Then roll the rest of the tortilla over around the fillings. Roll snugly.

Cooking tip

To make use of your Sunday roast leftovers, use the extra chicken in the wrap.

Health tip 

For a lower salt recipe use plain cooked chicken rather than marinated cooked chicken.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home and view the full Food safety at home video.


Light Choices cottage cheese is available in a range of tasty flavours and is both creamy and low in fat. Try it in one of our delicious cottage cheese recipes.







Nifty Fifty

We've taken 50 family meals and made them from the new and improved Tesco Everyday Value range. So now you and your family can enjoy delicious meals without blowing your budget. See all Nifty Fifty recipes >



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Healthy: Recipe for Tuesday breakfast

Muesli with a variety of toppings

  • Rating: 5 stars
  • Takes: 10 mins to prepare
  • Serves: 3


  • For the Muesli
  • 125g jumbo oats
  • 75g sultanas
  • ½tsp mixed spice
  • 30g bran flakes
  • 50g toasted flaked almonds
  • Topping 3
  • 25g pomegranate seeds
  • 1tbsp pumpkin seeds (15g)

Each serving contains 385 calories, 26g sugar, 15g fat, 2g saturates and 0.5g salt.


To make the muesli, mix all the ingredients in a bowl until well combined. Store in an airtight container.

To serve, pour 1/3 of the muesli in a bowl, add milk according to preference and sprinkle over the topping of your choice.

You can also mix things up by adding other seasonal fruits like strawberries in summer or fruit combos such as dried cranberries and pistachio nuts or blackberries and raspberries. As temperatures drop come autumn, it works equally well with chopped Cox's apples.

Healthy: Recipe for Tuesday lunch

Beetroot soup with sour cream

  • Rating: 2 stars
  • Takes: 20 mins to prepare and 30 mins to cook
  • Serves: 6


  • For the soup
  • 4 medium beetroot, peeled and diced
  • 1 large carrot, peeled and diced
  • 1 parsnip, peeled and diced
  • 2 celery sticks, diced
  • 2 leeks, white parts only, diced
  • 2.4 litres vegetable or chicken stock
  • 1tbsp caster sugar, plus extra, to taste
  • 2tbsp red wine vinegar, plus extra, to taste
  • 10g dried mushrooms, optional
  • 2 bay leaves
  • 6 whole allspice berries (optional)
  • 1tsp dried oregano
  • To serve
  • 6tsp sour cream, optional
  • 3 rashers smoked bacon, grilled and crumbled, optional

Each serving contains 78 calories, 7.9g sugar, 2.1g fat, 0.8g saturates and 3.7g salt.


This classic Polish soup has a distinctive taste and a gorgeous ruby red colour. Filled with fresh veg and spices, this dish is easy to make and takes less than an hour.

Place all the vegetables in a large saucepan. Add the stock, vinegar and sugar.

Tie the mushrooms, if using, allspice berries and bay leaves together in a piece of muslin to make a ‘bag’. Add this to the pan.

Bring to the boil and simmer for 15 minutes. Add the oregano and simmer for 15 minutes more.

Fish out the bag, squeezing it well, then discard, along with the oregano sprigs. Season the soup to taste with salt, pepper and a little more vinegar and/or sugar, if desired. It should have sweet and sharp notes.

Cooking tip

This beetroot soup may be served in two ways: traditionally, the vegetables are strained out and the bright pink broth accompanies mushroom and cabbage pierogies (dumplings), especially at Christmas time. Though it is less conventional, the soup can also be blended after cooking and served with sour cream. Non-vegetarians could add crispy bacon pieces before eating.  

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

See more Soup recipes

** Whole Allspice berries are available in limited stores.

Healthy: Recipe for Tuesday dinner

Leftover salmon and lentil salad with yogurt

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 15 mins to cook
  • Serves: 2


  • 15g (1/2oz) chopped fresh tarragon
  • 1/4 cucumber, chopped
  • 6tbsp yogurt
  • 1 small broccoli, approx 250g (8oz), cut into small florets
  • 1tbsp olive oil
  • 1 onion, diced
  • 4 sprigs thyme
  • 1 clove garlic, diced
  • 250g (8oz) ready to eat puy lentils
  • 200g (7oz) cooked leftover salmon, flaked
  • 1/2 lemon, juice only

Each serving contains 540 calories, 13g sugar, 24g fat, 6g saturates and 0.1g salt.


Puy lentils are a good cupboard standby for quick dinners and the light, tangy yogurt dressing in this dish is a perfect partner for them. This recipe is a quick and easy leftovers idea from our maple-glazed roast salmon. If you'd like to make it from scratch you'll need 200g (7oz) of salmon.

Place the tarragon, cucumber and yogurt in a small bowl. Season with black pepper and mix together, then set aside. Bring a medium pan of salted water to the boil and cook the broccoli for 3 minutes, until al dente. Drain and set aside.  

In a clean pan, heat the oil and gently cook the onion with the sprigs of thyme for 5-7 minutes, until softened. Add the garlic and cook for 2 more minutes. Stir through the lentils, salmon, broccoli and lemon juice and stir until warmed through. Season with salt and black pepper. Serve with the yogurt dressing on the side.

See more Salmon recipes

Please note that 200g (7oz) of salmon is not included in the shop ingredients list as this is a leftover, so you will need to enter the product in your shopping basket if making this recipe from scratch.

Healthy: Recipe for Wednesday breakfast

Melon and tangerine fruit salad

  • Rating: 5 stars
  • Takes: 10mins to prepare
  • Serves: 8


  • 1 honeydew melon
  • 4 tangerines, plus juice of 2 tangerines
  • 2 pomegranates
  • 2 limes

Each serving contains 90 calories, 21g sugar, 1g fat, 0.5g saturates and 0.5g salt.


Tuck into a colourful plate of sweet honeydew melon, juicy tangerines and ruby red pomegranates for a delicious, light breakfast or dessert option.

Cut a honeydew melon into quarters and remove the seeds, cut off the skin and slice into finger-length pieces. With a serrated knife, cut the skin and the pith from 4 tangerines and slice thinly. Cut 2 pomegranates into quarters and remove the seeds, leaving all the pith behind.

Mix the fruit together in a large bowl or arrange on a large platter. Mix the juice of 2 limes and of 2 more tangerines, then sweeten to taste with sugar. Pour the juice over the fruit and scatter over some torn mint. Serve. 

See more Salad recipes

Healthy: Recipe for Wednesday lunch

Lentil and quinoa tabbouleh

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 25 mins to cook
  • Serves: 4


  • 100g quinoa
  • 390g Tesco green lentils in water, drained and rinsed
  • 10g chopped mint
  • 10g chopped parsley
  • 10g chopped coriander
  • ¼ cucumber finely diced
  • 2 tomatoes, finely diced
  • 2tbsp olive oil
  • juice of ½ lemon
  • griddled halloumi to serve

Each serving contains 366 calories, 4.1g sugar, 21.2g fat, 10.8g saturates and 1.8g salt.


Cook the quinoa according to the pack instructions, until tender. Drain and rinse under cold water. Place the quinoa in a large bowl and mix in the remaining ingredients, seasoning to taste. Leave to stand for 5-10 minutes to let the flavours develop. Delicious served with griddled halloumi.

See more Salad recipes

Healthy: Recipe for Wednesday dinner

Alfred Prasad's grilled aubergine rolls

  • Rating: 5 stars
  • Takes: 30mins to prepare and 1hr to cook
  • Serves: 4


  • For the aubergines
  • 3 medium aubergines
  • 1 tsp cumin seeds, toasted
  • 1 pinch of salt
  • 67ml (4 1/2 tbsp) olive oil
  • For the quinoa and paneer filling
  • 100g (3 1/2oz) quinoa
  • 1 small onion, chopped
  • 1 tsp ginger-garlic paste
  • 1/4 tsp ground turmeric
  • 100g (3 1/2oz) paneer, grated
  • 1 tsp garam masala powder
  • 1/4 bunch coriander, chopped
  • 1 dash vegetable oil
  • 1tsp salt
  • For the crunchy vegetables
  • 1 red beetroot, coarsely grated
  • 2 carrots, coarsely grated
  • 1 red pepper, cut small

Each serving contains 320 calories, 12.9g sugar, 18.4g fat, 3g saturates and 1.8g salt.


This lovely vegetarian dish from Alfred Prasad is perfect for introducing kids to aubergines – a wonderful ingredient that can be used in many other dishes.

Rinse the quinoa thoroughly and prepare according to packet instruction, cooking in either stock or water. Once cooked, drain off excess liquid and set aside.

Get your little helpers to combine 3.5 tablespoons of olive oil, the toasted cumin and salt in a bowl, then mix together to make the marinade.

Cut the top off of the aubergines before cutting lengthways into 4mm thick slices. Once again, get the kids involved by asking them to brush the aubergine slices with the marinade. Aubergine are thirsty vegetables - they soak up a lot of oil and dry out and crisp up easily, which in this case we don't want, so brush with more oil if necessary.

Add a tablespoon of olive oil to a large frying pan or griddle pan and set over a medium heat. When the oil is hot, add some of the aubergine slices and fry for 2-3 minutes on each side until they soften and have a nice golden colour, then lay them out on some kitchen paper to absorb any excess moisture. Continue to cook in batches until all of the slices are ready.

To make the paneer and quinoa filling, add a dash of vegetable oil to a nonstick pan and place over a medium heat. When the oil is hot, add the chopped onion and fry until golden.

Stir in the ginger-garlic paste, ground turmeric, salt and chilli powder and fry for 2 minutes more.

Add the quinoa, cook for 5-7 minutes then sprinkle in the grated paneer. Stir, remove from the heat then sprinkle over the garam masala powder and chopped coriander.

To assemble, lay out the grilled aubergine slices on a chopping board. Spread a generous layer of the paneer and quinoa filling on top of each and sprinkle over the beetroot, carrot and red pepper. Wrap each slice around the filling to create a roll. Stack the rolls onto a large plate and serve immediately.

See all Cooking with kids recipes

Healthy: Recipe for Thursday breakfast

Dairy-free mango and coconut smoothie

  • Rating: 5 stars
  • Takes: 10 mins to prepare
  • Serves: 4


  • 500ml dairy free coconut milk, chilled
  • 350ml soya mango yoghurt
  • 2 ripe bananas, peeled, chopped
  • 1-2 tsp runny honey (optional)
  • small handful ice

Each serving contains 143 calories, 28.4g sugar, 2.1g fat, 0.6g saturates and 0.4g salt.


Place all the ingredients into a blender and blend until smooth. Pour into 4 chilled glasses and serve immediately.

Note: the new chilled Free From dairy range is currently available in a limited number of stores. This will increase over the coming weeks.

See more Dairy-free recipes

Healthy: Recipe for Thursday lunch

Andrew MacKenzie's Thai beef salad

  • Rating: 0 stars
  • Takes: 15 mins to prepare and 15 mins to cook
  • Serves: 4


  • 300g (10oz) rice noodles
  • 1 head Chinese leaf
  • 2 tomatoes
  • 200g (7oz) cucumber
  • 1 red pepper
  • 2 salad onions
  • 15ml (1 tbsp) vegetable oil
  • 1/2 handul coriander leaves (optional)
  • 1/2 handful mint leaves (optional)
  • For the dressing
  • 1 tsp light brown sugar
  • 1 lime
  • 10ml (2 tsp) soy sauce

Each serving contains 471 calories, 6.7g sugar, 8.1g fat, 2.4g saturates and 0.7g salt.


Use up your leftover roast beef to make Andrew MacKenzie’s deliciously light Thai beef salad. You can add a little chilli if you fancy a bit of extra punch, and serve with chopsticks if the kids fancy a challenge!

Cook the noodles as per packet instructions and set aside.

Chop the tomatoes into wedges and place in a large salad bowl. Slice the Chinese leaf thinly and add to the bowl.

Halve the cucumber, scrape out the seeds with a teaspoon and cut into 8cm long strips. Add to the bowl.

Chop the salad onions and add to the bowl, then de-seed the pepper and finely dice. Add to the bowl with the cooked noodles and mix the salad well with your hands.

Add all of the dressing ingredients to a small bowl and get your little helper to whisk them together until well combined.

Add the oil to a hot pan and fry the beef strips for a couple of seconds to warm through. Drain on kitchen paper.

Drizzle the dressing over the salad, mix well and divide between four bowls. Top the salad with strips of beef and some torn up mint and coriander leaves and serve.

See all Cooking with Kids recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food safety in the home and view the full Food safety at home video.

Healthy: Recipe for Thursday dinner

Creamy carrot and orange spiced soup

  • Rating: 5 stars
  • Takes: 15mins to prepare and 25mins to cook
  • Serves: 4


  • 1tbsp olive oil
  • 1 onion
  • 2 garlic cloves
  • 625g (1 1/4lb) carrots
  • 1tbsp ground cumin
  • 1 red chilli
  • 200g (7oz) baby new potatoes
  • 1 litre (1 3/4pts) vegetable stock
  • 2tbsp 4 Seed Mix
  • 3 Everyday Value oranges
  • 100g (3 1/2oz) half fat crème fraîche
  • small bunch chives

Each serving contains 230 calories, 19.2g sugar, 8.9g fat, 1.9g saturates and 2.4g salt.


Simple to make and very good to eat, the sweet flavours of carrots paired with citrussy oranges makes this delicious and creamy bowl of soup a lovely meal to keep you warm. 

Heat the olive oil in a large saucepan, add the onion, garlic, carrots, cumin and red chilli and sauté for 10 minutes covered with a lid. 

Add the new potatoes, pour over the vegetable stock, cover, and leave to simmer for 15 minutes.

Meanwhile, heat a large frying pan over a medium heat and dry fry the seeds for 1-2 minutes until lightly toasted. Set aside.

Stir the orange zest and juice through the soup then, using a stick blender or food processor, blend until smooth. Return to the pan and heat slightly if necessary.

Divide the soup between four bowls and garnish with a spoonful of crème fraîche, a scattering of toasted seeds and a few chives. 

See more soup recipes

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

Healthy: Recipe for Friday breakfast

Baked eggs

  • Rating: 2 stars
  • Takes: 5 mins to prepare and 20 mins to cook
  • Serves: 4


  • 100g (3½oz) marinated peppers
  • 300g (10oz) spinach, washed
  • 4 large eggs
  • whole nutmeg
  • slices of toasted ciabatta to serve

Each serving contains 144 calories, 2.3g sugar, 9.5g fat, 2.3g saturates and 0.9g salt.


Preheat the oven to Gas 5, 190°C, fan 170°C.

Drain the peppers and use a little of the oil to grease four ramekin dishes. Set the remaining oil aside. Put the spinach into a large pan and season with salt and freshly ground black pepper. Cook, covered, for 2-3 minutes until wilted. Drain, squeeze out excess water and chop finely.

Heat 1tbsp of the reserved oil from the peppers in a pan. Add the spinach and cook for 1min, stirring. Add the chopped peppers and season. Divide the mixture among the four ramekins, making a hollow in the centre of each.

Crack an egg into each hollow and grate a little fresh nutmeg on top. Stand the ramekins in a roasting tin and pour in enough boiling water to come halfway up the sides. Cover the tin loosely with foil and bake the filled ramekins in the oven for 12-15 minutes until the eggs are just set. Serve with toasted ciabatta.

If serving vulnerable groups, elderly people, toddlers, pregnant women and people who are unwell, cook eggs until the whites and yolks are solid.

Healthy: Recipe for Friday lunch

Mixed pepper burritos

  • Rating: 2 stars
  • Takes: 5 mins to prepare and 20 mins to cook
  • Serves: 4


  • 4 large wheat tortillas, 20cm diameter
  • 1/2 x 500g pack of frozen sliced mixed peppers
  • 400g (13oz) refried beans, borlotti or pinto beans, rinsed, dried and mashed
  • 400g tin of chopped tomatoes
  • 3 cloves garlic, crushed
  • 1 tbsp rice wine vinegar
  • 1 tbsp caster sugar
  • 1 tbsp tomato purée
  • 1 tbsp mild chilli powder, or to taste
  • a pinch of dried oregano
  • 1 tbsp olive oil
  • 100g (3 1/2oz) extra mature cheddar cheese
  • sea salt
  • fresh ground black pepper
  • 2 tbsp crème fraiche
  • 2 tbsp freshly chopped coriander

Each serving contains 448 calories, 12.2g sugar, 16g fat, 7.8g saturates and 2.7g salt.


This speedy vegetarian mixed peppers burrito makes for a fuss-free midweek meal that the whole family will enjoy. Kids and adults alike will love this colourful and fun rolling meal.

Preheat oven to gas 4, 200°C, fan 180°C.

Sauté the peppers with the olive oil in a large non-stick frying pan until soft then add the tomatoes garlic, chilli powder, red wine vinegar, caster sugar, oregano, a generous pinch of sea salt and the tomato puree. Bring to the boil then simmer for 10 minutes allowing the mixture to reduce slightly and thicken.  

Place the refried beans in a pan and heat through, stirring frequently until blended and piping hot. Wrap the tortillas in foil and place in the pre-heated oven for approximately 6 – 7  minutes until soft and piping hot (or heat according to packet instructions).

Remove from the oven, spread each tortilla with a thick layer of beans, a tablespoon of the tomatoes and peppers, 25g grated cheese, 1/2 tablespoon of coriander and 1/2 tablespoon of low fat crème fraiche. Eat immediately.

Tip: For a non-vegetarian alternative try adding 200g of sliced chicken breast.

See more Vegetarian recipes

Healthy: Recipe for Friday dinner

Stir-fried sweet chilli five-spice scallops

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 10 mins to cook
  • Serves: 2


  • 1½tbsp groundnut oil
  • 1 large garlic clove, finely chopped
  • 2cm (3/4in) piece of fresh ginger, cut into matchsticks
  • ½ -1 red chilli, deseeded and finely diced
  • 6 fresh scallops, washed & mussel removed
  • good pinch Chinese five-spice
  • 75g trimmed Tenderstem broccoli, halved lengthways
  • 2 pak choi leaves separated
  • 1/2 red onion, finely sliced
  • 2tbsp sweet chilli sauce
  • small handful coriander leaves
  • 1 limes, cut into wedges

Each serving contains 176 calories, 8.8g sugar, 9.7g fat, 2.1g saturates and 0.6g salt.


Heat the oil in a wok or large frying pan. Once hot add the garlic, ginger and chilli and fry for a minute or two until fragrant. Halve the scallops into thin discs then dust in the five-spice. Add to the pan and stir-fry for another minute. Remove everything to a plate and set aside.

Add the broccoli to the wok with a splash of water, stir-fry for a couple of minutes. Then add the pak choi, onion & sweet chilli sauce, fry for 2 minutes more until just tender. Add the scallops back and warm through.

Fold through the coriander and add a really good squeeze of lime. Serve straight away with steamed rice.

See more Chinese recipes

Healthy: Recipe for Saturday breakfast

Adam Gray's breakfast in bed

  • Rating: 5 stars
  • Takes: 15mins to prepare and 15-20mins to cook
  • Serves: 4


  • 240g smoked salmon
  • 200g cherry tomatoes on the vine
  • 2 English muffins, cut into rough 1cm cubes
  • 1tbsp white wine vinegar
  • 4 eggs
  • 50g rocket, washed
  • 80ml rapeseed oil
  • 1 pinch black pepper

Each serving contains 423 calories, 2.8g sugar, 28g fat, 3.9g saturates and 2.8g salt.


Adam Gray’s breakfast in bed is nicely sophisticated - kids of all ages will love taking responsibility to make sure everything is just perfect.

Preheat the oven to gas 4, 180°C, fan 160°C.

Place the tomatoes and the diced muffins on a shallow baking tray. Pour over 60ml of rapeseed oil and add a pinch of black pepper – kids will love taking responsibility for this step!

Place the tray into the oven for 12–15 minutes, or until the tomatoes are just tender and the muffin cubes are a light golden brown colour. Remove from the oven and set aside.

To cook the eggs, bring a large pan of water to a rolling boil and add the white wine vinegar.

Crack the eggs into separate ramekins or cups, ensuring there are no pieces of shell.

Gently tip each egg into the water. The eggs should drop to the bottom of the saucepan and then begin to float back to the surface - older children can be trusted to plop the eggs into the water and follow the cooking instructions. Keep some spare eggs handy in case it goes wrong.

Poach the eggs for 3–4 minutes and then remove from the water with a slotted spoon. Place the eggs on a plate with a sheet of kitchen paper to soak up excess water.

Serve the eggs on a bed of smoked salmon, muffin croutons, roasted tomatoes and wild rocket. Drizzle the remaining rapeseed oil over each plate and serve. Encourage your little helpers to assemble the finished dish themselves, before plonking onto a tray and serving as breakfast in bed to the lucky lady/gent. Breaking the egg yolk before serving is always a nice touch.

See all Cooking with Kids recipes

Healthy: Recipe for Saturday lunch

Andy Water’s Thai chicken soup in a cup

  • Rating: 2 stars
  • Takes: 12 mins to prepare and 18 mins to cook
  • Serves: 4


  • 2 skinless chicken breasts, thinly sliced
  • 2tbsp rapeseed oil
  • 1tbsp Thai green curry paste
  • 15g fresh ginger, chopped into small matchsticks
  • 350ml light coconut milk
  • 450ml chicken stock
  • 1tbsp fish sauce
  • 150g egg noodles
  • 100g green beans
  • 1 large carrot, cut into matchsticks
  • 25g fresh coriander, chopped
  • 6 spring onions, thinly sliced
  • 1 red chilli, deseeded and thinly chopped
  • 1 lime, cut into 4 wedges

Each serving contains 383 calories, 6.5g sugar, 16.9g fat, 7.5g saturates and 2.2g salt.


Andy Water’s Thai chicken soup in a cup is a simple fun recipe with a colourful twist.

Heat the rapeseed oil in a pan. Once hot, add the Thai green curry paste. Cook gently for 1 minute, then add the chopped ginger.

Gently pour in the coconut milk, chicken stock and fish sauce. Bring to the boil and then turn down the heat, simmer for a minute.

Add the chicken, bring to the boil and then turn down the heat again and simmer for 10 minutes.

Add the green beans and carrots to the soup and simmer for a further 5 minutes.

Meanwhile, in a separate pan, pour enough boiling water over the dry noodles to cover. Bring to the boil and heat until the noodles are tender and cooked, approximately 2 minutes.

Add the coriander and spring onions to the soup.

Drain the noodles and divide between 4 cups - let the kids choose their favourite cups to serve the soup in, the more colourful the better!

Carefully pour the soup over the noodles. Sprinkle the chopped chilli on top and serve with wedges of lime – go light with the chilli, especially if the kids are doing the sprinkling and make sure everyone washes their hands thoroughly immediately afterwards!

See all Cooking with Kids recipes

Always ensure that chicken is cooked through, with no pink showing.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home and view the full Food safety at home video.

As part of a healthy balanced diet, we recommend this recipe for a special occasion or treat.

Healthy: Recipe for Saturday dinner

Lentil salad with flaked salmon and edamame

  • Rating: 3 stars
  • Takes: 5 mins to prepare
  • Serves: 2


  • 410g (13oz) can green lentils, drained
  • juice of ½ lemon
  • 1tbsp balsamic vinegar
  • small handful coriander leaves or flat-leaf parsley
  • 1 roasted red pepper (from a jar will do), chopped
  • 2 spring onions, finely sliced
  • 50g (2oz) edamame or sugar snap peas
  • 150g (5oz) cooked salmon, flaked

Each serving contains 385 calories, 11g sugar, 15g fat, 3g saturates and 0.1g salt.


Drain and rinse the lentils with cold water, then drain again. Place in a bowl with the lemon juice, balsamic vinegar, herbs, chopped red pepper and spring onions. Add the edamame or broad beans and cold salmon and toss to combine everything together.

Place in a sealed container, and keep chilled until lunchtime.


Keep a little of the salmon in the fridge for the next day, ready to toss into this substantial, chunky salad.

Healthy: Recipe for Sunday lunch

Adam Gray's flatbread soldiers with dips

  • Rating: 5 stars
  • Takes: 2hrs 30mins cooking and prep time, plus proving time
  • Serves: 12


  • For the flatbreads
  • 220ml (7 1/2fl oz) milk
  • 10g (1/3oz) dried yeast
  • 7g (1/4oz) salt
  • 7g (1/4oz) baking powder
  • 750g (1 1/2lb) plain flour
  • 75ml (3fl oz) rapeseed oil
  • 225ml (7 1/2fl oz) natural yogurt
  • 2 eggs
  • For the basil and parsley pesto
  • 1/4 bunch basil
  • 1/4 bunch flat-leaf parsley
  • 1/2 garlic clove
  • 90ml (3fl oz) rapeseed oil
  • 1 pinch salt
  • 1 pinch black pepper
  • For the prawn and grapefruit cocktail
  • 200g cooked and peeled king prawns, chopped into small pieces
  • 1 pink grapefruit, or 160ml (5 1/2fl oz) grapefruit juice
  • 90ml (6 tbsp) mayonnaise
  • 1 tbsp curly parsley, finely chopped
  • 2 pinches cayenne pepper
  • 1 pinch salt
  • 1 pinch black pepper
  • For the roasted cherry tomatoes
  • 400g (13oz) cherry tomatoes
  • 1 dash rapeseed oil
  • 15ml (1 tbsp) balsamic vinegar
  • 1 pinch salt
  • 1 pinch black pepper

Each serving contains 441 calories, 5.4g sugar, 19.8g fat, 2.6g saturates and 1.5g salt.


This recipe involves making your own flatbread, which is a great way to teach budding chefs about bread-making. They’ll be spoilt for choice with the dips for their flatbread soldiers, with a prawn and grapefruit, a tomato, and a pesto dip to choose from. 

Into a large mixing bowl, sieve the plain flour, salt and baking powder.

Lightly mix the egg, yogurt, oil and milk in a separate bowl. Then add the yeast and mix.

Make a well in the plainflour and mix in the wet ingredients. Turn out the mixture onto your work surface and knead well until you have a smooth dough.

Split the dough into 150g (5oz) portions and get the kids to roll into dough balls. Place them on a tray and cover with cling film. Leave to rest in the fridge for approximately 1 hour.

Preheat the oven to gas 9, 240°C or as high as it will go.

Lightly flour your work surface and place the rested dough balls on it. Roll the balls out into 0.5cm thick rounds.

Bake the flatbreads on a pizza stone in a hot oven for approximatel 2-4 minutes, until puffed up and golden brown. Alternatively, cook them in a griddle pan over the stove.

Remove from the heat and brush the flatbreads with melted butter. Cut into finger-size pieces and leave aside while you make the dips.

Preheat the oven to gas 4, 180°C, fan 160°C.

On a sheet of foil, place the cherry tomatoes. Season with salt and pepper and drizzle the rapeseed oil over them. Wrap up the foil to make a sealed parcel containing the tomatoes.

Bake the tomatoes for approximately 12-15 minutes or until they are just tender. Take them out of the oven and leave in the foil to cool.

Once the tomatoes have cooled, place them in a small bowl. Get your little helper to use their hands to crush the tomatoes in the bowl. Add some balsamic vinegar to taste, before covering the bowl and leaving it in the fridge.

Make the prawn dip by first squeezing the grapefruit juice into a saucepan. Bring it to the boil and then turn down the heat and simmer gently until reduced by half.

Take it off the heat and pass the grapefruit juice through a fine sieve. Leave to cool to room temperature.

In another bowl, mix the prawns, mayonnaise, parsley and cayenne pepper in a bowl. Gradually mix in the reduced pink grapefruit juice to taste. Then season, cover and leave in the fridge.

Next make the pesto. First, remove the herb stalks and roughly chop the leaves. Use a blender to blitz on a low speed with the garlic to combine.

Continue to blend, and gradually pour in the rapeseed oil to form a smooth pesto. Season with salt and pepper to taste and place in a bowl.

Serve the flatbread fingers with the three dips.

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Healthy: Recipe for Sunday dinner

Andy Waters' baked cod with tomato sauce

  • Rating: 4 stars
  • Takes: 10mins to prepare and 30-40mins to cook
  • Serves: 4


  • For the cod with tomato sauce
  • 4 cod fillets
  • 100g black olives
  • 800g tinned chopped tomatoes
  • 2 garlic cloves, peeled
  • 1tbsp capers
  • 2tsp sugar
  • To serve
  • 300g brown rice
  • 8 basil leaves, torn

Each serving contains 465 calories, 8.9g sugar, 7.4g fat, 1.2g saturates and 1.2g salt.


GBClogo recipe

This family dinner couldn’t be healthier, with brown rice, baked cod and fresh tomato sauce. It’s simple, too, with a couple of opportunities for the kids to get involved. A perfect midweek dinner for four.

Preheat the oven to gas 4,180°C, fan 160°C. Rinse the rice under cold water and drain through a fine sieve.

Add the brown rice and 650ml water to a medium saucepan and place over a high heat. Bring to the boil, then cover and reduce to the lowest heat possible. Cook for 35-40 minutes, stirring after this time to make sure all the water has been absorbed.

Meanwhile, get the kids involved by getting them to squeeze the olives between their thumbs and forefingers to remove the pips.

Place the tomatoes, olives, garlic, capers and sugar into an ovenproof pan and cook gently for 15 minutes, stirring occasionally.

Carefully place the fish into the pan and spoon over the tomato sauce to make sure the cod is completely submerged.

Bring the sauce back to a gentle simmer and then place into the oven to cook for 10-12 minutes, or until the cod is cooked through and tender.

Dish the cod up onto plates along with the brown rice and scatter the basil leaves over the top. Leave the kids in charge of tearing up the basil and scattering – a great way to signal the start of dinner! Spoon over the remaining sauce and serve immediately. 

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A recipe from the Great British Chefs main meals collection.