Apricots give this chicken casserole a subtle sweet flavour kids love. This dish is great on its own or served with lightly steamed mange tout or French beans.

Note: organic dried apricots do not contain sulphur dioxide (a chemical that preserves colour) so the fruits are naturally darker and have notes of caramel and molasses. In addition to being rich in vitamin A, dried apricots are a valuable source of iron and fibre.

Ingredients

• 150g chicken breast
• 100g carrot
• 100g sweet potato
• 50g white potato (such as Desireé)
• 30g organic dried apricots (such as Crazy Jacks)
• 12g onion
• 1 small garlic clove
• 1/4 tsp (1.25ml) flat leaf parsley
• 250ml fresh unsalted vegetable stock (click here for recipe)
• 5ml extra virgin olive oil (or rapeseed oil)

Here’s what you do

1. Peel and finely chop onion and garlic.
2. Heat oil in pan and add onion and finely chopped garlic; sauté onion and garlic on low heat until onion begins to soften and brown slightly.
3. Chop chicken breast into bite size pieces and add to garlic and onion in pan.
4. Stir thoroughly and cook for 5 minutes until chicken starts to brown.
5. Peel and chop sweet potato, white potato and carrot into small cubes and add to pan. Stir thoroughly.
6. Finely chop apricots.
7. Add fresh unsalted vegetable stock and apricots to pan and bring to the boil.
8. Turn down heat and simmer for 15 minutes.
9. Add finely chopped flat leaf parsley and continue to cook at low heat for further 5 minutes or until vegetables and chicken are tender and cooked through.

Makes 2 meals

Tips

• If you prefer a thicker sauce, after finely chopping apricots, cover with 100ml of boiling water. Leave to stand a few minutes and then pour mixture into a blender (or use hand blender) and puree until you have a thick, smooth sauce. Then add this mixture to the pan and continue with recipe above.

Lentils are a great source of fibre, protein and B vitamins.

This dish is perfect served with hot garlic bread for dipping and a green salad. Or, if you want, add bite size pieces of uncooked chicken breast to the pan when you sauté the onion, carrot, and celery.

Ingredients

• 200g sweet potato, peeled and cut into small chunks
• 100g carrot, peeled and finely chopped
• 50g red lentils
• 40g onion, finely chopped
• 15g celery, finely chopped
• 400ml fresh unsalted vegetable stock (click here for recipe)
• 1 tsp (5ml) extra virgin olive oil (or rapeseed oil)

Here’s what you do

1. Heat the oil in a large pan and sauté onion, carrot and celery on low heat for 5-10 minutes, or until softened.
2. Add the lentils and sweet potato and pour over the stock.
3. Bring to a boil, then turn down the heat, cover and simmer for 20 minutes or until vegetables are cooked and lentils have softened.

Makes 3 meals or 5 side portions

They are easy to make and kids enjoy picking up the little falafels with their fingers. If you have never tried to make falafels before this is the recipe for you. 

Ingredients

• 2 x 410g chickpeas
• 1 tbsp plain flour
• 60g grated cheddar cheese
• 3 tbsp flat-leaf parsley chopped
• 1 egg

Here’s what you do

1. Whizz it all up in food processor, add seasoning if required.
2. Scoop onto baking tray in small balls.
3. Bake in 180 degrees oven for 20 mins.

 Makes about 20 small balls, can be frozen.

This is a real crowd pleaser from the young to the old. It is equally delicious if you substitute the chicken for turkey. Makes a nice change from the usual.

Ingredients

• ½ cup fresh bread crumbs
• 1/3 cup whole milk
• 1 pound ground chicken or turkey
• ¾ tsp salt
• ½ tsp pepper
• ¼ tsp nutmeg
• 1/8 tsp sugar
• 4 tsps lemon peel (1 ½ lemons)
• ¼ cup parsley
• 1 ½ tbsp butter

Here’s what you do

1. Mix all ‘till well blended.
2. Shape into patties.
3. Let stand 15 min.
4. Heat butter until it bubbles and starts to brown.
5. Add patties and cook until brown and crisp on both sides. (don’t overcook)

Makes 6 patties.

Fresh unsalted vegetable stock has a wonderful flavour and is a perfect staple when cooking sauces, stews and casseroles. Currently, there are no unsalted vegetable stocks (fresh or dried) available to buy, so this is a healthier and nutritious version which doesn’t take much time.

Ingredients

• 2 onions (approx. 280g total weight)
• 2 carrots (approx. 150g total weight)
• 1 small swede (approx. 160g total weight)
• 1 parsnip (approx. 110g total weight)
• 2 celery sticks (approx. 90g total weight)
• 1 bouquet garni
• 1,800ml water

Here’s what you do

1. Roughly chop vegetables (to save time, there is no need to peel).
2. Put vegetables, bouquet garni and water into pan and bring to the boil.
3. Turn down heat to lowest setting and simmer for one hour.
4. Empty contents of pan into sieve and drain for clear stock.

Makes 1 litre

Tips

• This stock can be frozen for up to one month if desired

Spinach is one of the healthiest foods in the world and a perfect vegetable to introduce to kids at an early age.

It's cheap, abundant, tasty, and a great source of fibre, folic acid and other important vitamins and minerals.

This dish is a good side for chicken, beef & fish or makes a delicious vegetarian meal on its own.

Ingredients

• 150g potato
• 50g leek
• 225g frozen finely chopped spinach
• 1 garlic clove
• ¼ tsp (1.25ml) garam masala
• 1 tsp (5ml) extra virgin olive oil (or rapeseed oil)
• 100ml natural yoghurt

Here’s what you do

1. Peel and chop potato into cubes.
2. Put potatoes into pan and cover with water; bring to the boil, turn down heat and simmer for 15-10 minutes or until tender. Drain.
3. Cook frozen spinach as per instructions; drain well to remove excess water.
4. Wash leek thoroughly and chop finely.
5. Peel and finely chop garlic clove.
6. Heat oil in pan and add leek and garlic; cook on low heat for 5-10 minutes until leek starts to soften and brown very slightly.
7. Add garam marsala and stir thoroughly and cook for 1-2 minutes.
8. Remove from heat; add natural yoghurt and stir thoroughly.
9. Add potatoes and spinach to pan and stir.
10. Bring back to low heat for 5 minutes or until heated through.

Makes 2 meals or 4 side portions

Tips

• If you want to save some time chop the potatoes into extra small cubes and add straight to the pan (without boiling first) with the leeks and garlic. Cook until all vegetables are tender.

Who says desserts can't be healthy and tasty? Keeps them filled up overnight too.

Ingredients

Here's what you do

1. Mash the bananas in a big bowl with a potato masher or fork.
2. Add porridge oats and half plain yogurt and half flavoured yogurt.
3. Let sit several minutes (while they’re eating dinner) and serve for pudding.
   

Makes 2 portions

This dinner can be put together more quickly than boiling a pot of pasta. 

Ingredients

• 1 cup of Cous cous quick cook (1/2 cup per serving)
• 1 cup of frozen peas or spinach or both (1/2 cup per serving)  
• Knob of butter
• 2 small Steaks

Here’s what you do

1. Cover cous cous in 2 x quantity of boiling water, but add several handfuls of frozen peas or frozen spinach. 
2. Pop in the microwave for about 3-5 minutes as the water is absorbing (mix halfway through). 
3. Add a knob of butter and let sit while you cook the steak.
4. Fry rib eye or fillet steaks in very hot frying pan for 2-3 minutes per side. 
5. Let rest 3 minutes and slice thinly.
6. On a plate, make a mound of couscous/veggie mix and top with sliced steak. 
7. Could use any kind of vegetables.
   

Makes 4 portions

There's nothing more pleasing than a dish of comfort food. This a hit in the Jacobs household and Debbie wanted to share it with other parents.

• 250g macaroni
• 1 Little Dish Fresh Tomato Sauce
• 1 Little Dish Fresh Cheese Sauce
• 40g breadcrumbs
• 20g grated Parmesan

Here’s what you do

1. Heat oven to 190C/ fan 170C.
2. Cook the pasta according the packet instructions.
3. Drain the pasta, return to the pan, pour over the cheese sauce and heat through gently. 
4. Then stir in the tomato sauce and heat until bubbling.
5. Transfer to a greased ovenproof dish.
6. Mix together the breadcrumbs and parmesan and sprinkle on top

Bake for 15-20 mins until golden brown and bubbling.

Makes 4 portions