We all know how important it is for the whole family to eat a nutritious diet and get their 5-a-day, but with busy lives and ever-increasing grocery bills, that can feel very hard to achieve.
Discover Great Veg has created four simple recipes that make it easy and cost-effective to add delicious veg into a family diet.
Statistics* revealed that the number of parents giving unhealthy snacks to their children understandably increased during the pandemic. For those families looking to now improve their eating habits, these tasty, fuss-free recipe ideas can help them to enjoy sharing healthy meals together.
With no more than eight ingredients per recipe, the dishes are convenient to put together even when time is tight, as well as offering great value for money. The wonderful leafy green kale is used in both the fresh tasting Kale, Pine Nut & Tomato Galette and the warming Cajun Kale Jambalaya, while the equally versatile spinach is the key ingredient in Spinach & Lentil Dahl and Spinach Potato Cakes with Tuna.
Kale, Pine Nut & Tomato Galette serves four as a nutritious light lunch and is packed full of colour and flavour while Cajun Kale Jambalaya cooks in just 25 minutes, is low in saturated fat and provides 3 of your 5-a-day.
Speedy Spinach & Lentil Dahl takes only 15 minutes to prep and is a hearty, nourishing supper containing 2 of your 5-a-day. This dish, topped with Kale Crisps, is high in vitamin K, needed for healing wounds and healthy bones, and is also a source of protein, vitamin C and iron.
Meanwhile Spinach Potato Cakes with Tuna are super quick to prep, fun to eat and are a source of protein. They’re sure to prove popular with any kids who already like tuna in their sandwiches or on their jacket potatoes.
Fuss-Free Recipes – KALE, PINE NUT & TOMATO GALETTE
Prep: 20 minutes plus chilling. Cook: 30-35 minutes. Serves 4
- 125g cold butter, diced
- 250g bag kale
- 1 tbsp olive oil
- 1 red onion, chopped
- 50g pine nuts, toasted
- 3 tbsp vegan basil pesto
- 250g cherry tomatoes, halved
- Preheat the oven to 200oC, gas mark 6
Place the flour in a bowl and add the butter. Rub in with fingertips to resemble breadcrumbs. Gradually add 4-5 tbsp cold water to form a dough, knead briefly, wrap in clingfilm and chill for 20 minutes.
Meanwhile, cook the kale in boiling water for 3-4 minutes, drain well. Heat the oil in a frying pan and fry the onion for 4-5 minutes until golden, stir in the kale, pine nuts and pesto, season.
Roll out the pastry on a lightly floured surface to approx. 34cm circle and transfer to large baking tray. Place the kale mixture in the centre leaving a 3cm border of pastry, top with the tomatoes. Fold over the pastry and bake for 30-35 minutes until golden.
Try different flavoured pesto instead of basil.
Fuss-Free Recipes – CAJUN KALE JAMBALAYA
Prep: 15 minutes. Cook: 25 minutes. Serves 4
- 1 tbsp oil
- 2 leeks, sliced
- 1 tbsp Cajun seasoning
- 1 tsp smoked paprika
- 2 corn on the cob
- 250g long grain rice
- 2 x 400g cans chopped tomatoes
- 400ml vegetable stock
Cook the kale in boiling water for 3-4 minutes, drain well.
Meanwhile, heat the oil in a large frying pan and fry the leeks for 4-5 minutes, add the spices and cook for 1 minute.
Cut the kernels off the corn cob using a sharp knife and add the pan with the rice, chopped tomatoes and stock, cover and simmer gently for 20 minutes until tender, stirring occasionally until the rice is tender and liquid has been absorbed. Season to taste and stir in the kale to serve.
Try wholegrain rice and cook for slightly longer until tender. Great with added cooked king prawns.
Fuss-Free Recipes – SPINACH & LENTIL DHAL WITH KALE CRISPS
Prep: 15 minutes. Cook: 30 minutes. Serves 4
- 1 tbsp oil, plus 2 tsp
- 1 red onion, thinly sliced
- 1 clove garlic, chopped
- 2 tsp medium curry powder
- 250g red split lentils, rinsed under cold water
- 400ml can coconut milk
- 260g bag spinach
Preheat the oven to 150oC, gas mark 2.
Toss the kale with 2 tsp oil, season and spread out onto a large baking tray. Bake for 15-20 minutes.
Meanwhile, heat the oil in a large saucepan and fry the onion and garlic for 5-6 minutes until golden, reserve ¼ for garnish.
Add the curry powder to the pan followed by the lentils, coconut milk and 350ml water. Bring to the boil, cover and simmer gently for 15-20 minutes until lentils are tender. Stir in the spinach until just wilted. Season to taste.
Serve topped with the kale crisps and reserved onions.
For a spicy version, add a little chilli powder with the curry powder. Great served with basmati rice.
Fuss-Free Recipes – SPINACH POTATO CAKES WITH TUNA
Prep: 15 minutes, plus cooling. Cook: 35 minutes. Serves 4
- 260g bag spinach
- 50g plain flour
- 2 tsp onion granules
- Oil for shallow frying
- 1 tbsp extra virgin olive oil
- 2 tsp white wine vinegar
- 100g cherry tomatoes, halved
- 200g can tuna chunks in spring water, drained
Cook the potatoes in boiling water for 15-20 minutes until tender. Drain and allow to cool. Mash and season well.
Meanwhile, reserve 100g spinach and cook the rest in a microwave for 2 minutes until just wilted, squeeze out the excess moisture and chop. Stir this spinach into the mash with the flour and onion granules. Season to taste. Divide into 8 and press into flat rounds.
Heat a little oil in a frying pan and fry the potato cakes, 2-3 at a time for 2 minutes each side until golden.
Mix the olive oil and vinegar together in a large bowl. Shred the reserved spinach and toss into the bowl with the tomatoes. Top the potato cakes with spinach and sprinkle over the tuns to serve.
Try using canned salmon or sardines instead of tuna.