All Catering Recipes PDF

MFM Recipe
Aubergine Bake
Background
Being healthy, and really tasty, this dish is
popular with both school caterers and students
alike! Its quick to prepare so perfect for busy,
bustling canteens.
Portion sizes Nutrients per 100g
Population Portion Nutrient Amount Units

Energy 76.1 kcal
Group size (g) Fat 5 g
Primary, SatFat 0.8 g
Carb 6.8 g
7-10 yrs 175 NMES 0 g
Secondary, Fibre 1.8 g
Prot 1.6 g
11-18 yrs 234 Iron 0.6 mg
Calc 21.5 mg
Vit A 36.4 g
Fol 14.7 g
Time Vit C
Sodium
4.9
16.4
mg
mg
1 hour Zinc 0.3 mg
Ingredients Method
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 1 Fry the onions in the oil, adding the
Primary portions 8 16 32 64 crushed breakfast cereal. Stir the mixture
Secondary portions 6 12 24 48 until the cereal starts to brown a little.
onions, chopped 200g 400g 800g 1600g 2 Cut the aubergines into thin slices.
aubergine 700g 1400g 2800g 5600g 3 Layer the cereal mixture and aubergine
Shredded Wheat, or 60g 120g 240g 480g slices alternatively on a greased
similar breakfast cereal baking dish.
sunflower oil 40g 80g 160g 320g 4 Mix the fresh basil in the passata and
passata 400g 800g 1600g 3200g pour this over the layers of cereal mixture
basil (fresh) 20g 40g 80g 160g and aubergine.
cream, fresh, single 26g 52g 104g 208g 5 Bake in a preheated oven at
(or soya cream) 190C/375F/gas mark 5 for 45 minutes or
pepper, black, to taste 3g 6g 12g 24g until the aubergine is tender, removing
the cover after 30 minutes.
6 Trickle the surface of the bake with
cream two minutes before taking it out of
the oven.
Serving suggestion
Boiled potatoes and a salad
Recipe analysed using the Nutmeg Recipe Analysis program

MFM Recipe
Bean Burgers
Background
These burgers, made from kidney beans, are
healthy and full of flavour. They can be frozen in
advance and reheated for a quick, easy meal.
They are especially popular with children when
a variety of toppings are available to choose
from shredded lettuce, baby leaf spinach,
sliced tomatoes, hot chilli salsa, tomato ketchup,
mayonnaise, cooked onions and mustard.
High in protein and fibre

Energy 127.4 kcal
Group size (g) Fat 2.2 g
Carb 22.1 g
7-10 yrs 113 NMES 0.2 g
Prot 6.3 g
11-18 yrs 151 Iron 1.8 mg
Calc 66.3 mg
Vit A 12.2 g
Fol 15.1 g
Time Vit C
Sodium
0.7
589.2
mg
mg
40 minutes Zinc 0.6 mg
Method
Ingredients 1 Heat oil in a large saucepan, add the
onions and garlic and stir. Cover and
Primary portions 6 12 24 48 leave to cook over a moderate heat for 5
Secondary portions 4 8 16 32 minutes, stirring occasionally. Remove
onions, chopped 100g 200g 400g 800g from the heat.
garlic, peeled and 10g 20g 40g 80g 2 Drain and mash the beans in a bowl.
crushed 3 Add the oats, soy sauce and onion/garlic
kidney beans, drained 950g 1900g 3800g 7600g mix and knead well by hand.
and rinsed 4 Form the mixture into burgers and coat
rolled oats 60g 120g 240g 480g with the dried breadcrumbs.
soy sauce 26g 52g 104g 208g 5 In a lightly oiled skillet cook the burgers
breadcrumbs, 100g 200g 400g 800g on both sides until browned over a high
homemade heat (approx 4-5 minutes each side).
chilli powder (optional) 3g 6g 12g 24g 6 Reduce the heat to low and cook for a
vegetable oil 13g 26g 52g 104g further 3 minutes each side to ensure the
burgers are cooked through.
Serving suggestion
Serve in burger baps with thinly
shredded lettuce, baby leaf
spinach and slices of tomatoes.

MFM Recipe
Butter Bean Gravy Stew

Background
This stew has a luxurious rich gravy sauce and
goes well with steamed long-grain rice, or over
mashed potato with some steamed seasonal
vegetables and cauliflower cheese on the side.

Energy 71.2 kcal
Carb 6.6 g
7-10 yrs 207 NMES 0.2 g
Prot 2.4 g
11-18 yrs 276 Iron 0.9 mg
Calc 13.3 mg
Vit A 13.9 g
Fol 18.8 g
Time Vit C
Sodium
5.2
450.2
mg
mg
Taken and adapted

from Food by Mary
McCartney, published Method
by Random House
Ingredients 1. In a large saucepan or a large frying pan
with deep sides, heat the oil and gently
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 saut the leeks for 5-8 minutes, until they
Primary portions 4 8 16 32 are soft and starting to turn golden.
Secondary portions 3 6 12 24 2. Stir in the mushrooms and soy sauce, and
vegetable oil 30g 60g 120g 240g fry for a further 5 minutes. Stir in the
leeks, trimmed, 200g 400g 800g 1600g butter beans, and herbs, and allow them
washed and chopped to heat through for a couple of minutes.
mushrooms, thinly sliced 100g 200g 400g 800g 3. Then mix together the cornflour and cold
butter beans (canned), 400g 800g 1600g 3200g vegetable stock and pour this into the
drained and rinsed stew, stirring all the time to ensure it
soy sauce 15g 30g 60g 120g doesnt go lumpy. Simmer gently for 10
parsley, fresh, chopped 20g 40g 80g 160g minutes, stirring often, until the mixture
cornflour 15g 30g 60g 120g has thickened to a creamy consistency.
vegetable stock 10g 20g 40g 80g 4. Check the seasoning and add a little
water 300 ml 600ml 1200ml 2400ml pepper if required.
pepper, black, to taste 2g 4g 8g 16g 5. Add a spoonful of crme frache or
soured cream and freshly ground black
pepper on top.
Serving suggestion
Steamed long-grain rice or
mashed potato with steamed
seasonal vegetables and
cauliflower cheese

MFM Recipe
Butternut Squash Tagine

with Chilli Couscous
Background
This dish is chef and author Maria Elias version
of the amazing tagines she has had in Morocco.
You can, of course, use any other variety of
squash available or substitute carrots, turnips
or courgettes. (The cooking time will vary
slightly for each.)
High in iron

Energy 67.6 kcal
Carb 12.4 g
7-10 yrs 264 NMES 0 g
Secondary, Fibre 1 g
Prot 1.8 g
11-18 yrs 353 Iron 1.5 mg
Calc 29.5 mg Recipe by Maria Elia
Vit A
Fol
278.6
18.6
g
g Taken and adapted Method
Time Vit C
Sodium
16.2
17.2
mg
mg
from The Modern
1 hour Zinc 0.1 mg Vegetarian by Maria Method for the Butternut Squash Tagine
Elia, published by 1. Peel the butternut squash with a potato
Kyle Books. Photo by peeler. Cut in half widthways, then again
Jonathan Gregson. lengthways, scoop out the seeds with a
Ingredients spoon, then cut into approximately 2 cm
chunks. Reserve the peel and trim for stock.
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 2. Heat the olive oil in a pan, saut the
Primary portions 8 16 32 64 onions until softened, add the garlic and
Secondary portions 6 12 24 48 all the dry spices and cook out for 2
squash, butternut, raw 1000g 2000g 4000g 8000g minutes, until fragrant.
olive oil 26g 52g 104g 208g 3. Add the tomatoes, red chillies and water
onions, finely chopped 100g 200g 400g 800g and bring to the boil.
garlic, finely chopped 12g 24g 48g 96g 4. Add the butternut squash, season with black
ground ginger 10g 20g 40g 80g pepper and simmer for 30 minutes until the
paprika powder 5g 10g 20g 40g mixture has thickened and the squash is
tomatoes, canned, 800g 1600g 3200g 6400g tender, adding more water if necessary.
whole contents 5. Stir in the coriander and adjust the
red chillies, raw, 20g 40g 80g 160g seasoning. Serve with Chilli Couscous
split lengthways (see below). And beware of the chillies!
coriander leaves, 40g 80g 160g 320g
finely chopped Method for the Chilli Couscous
couscous 300g 600g 1200g 2400g 1. Place the couscous in a large bowl and
green chillies, raw 10g 20g 40g 80g sprinkle over the green chillies.
chopped 2. Pour the boiling water over the top and
immediately cover with cling film. Leave
for 2-3 minutes; remove film and fluff with
a fork to loosen the couscous.
3. Stir in the coriander and serve.

MFM Recipe
Chickpea Curry
Background
This chickpea curry is easy to prepare and
uses simple ingredients. The addition of
coriander leaves or parsley before serving
adds freshness and colour.

Energy 45.6 kcal
Carb 5.8 g
7-10 yrs 154 NMES 0 g
Prot 2.2 g
11-18 yrs 206 Iron 0.7 mg
Calc 20.7 mg
Vit A 43.8 g
Fol 15.5 g
Time Vit C
Sodium
9.9
68.2
mg
mg
Ingredients Method
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 1. Fry the onions until brown, add the garlic,
Primary portions 8 16 32 64 ginger and all the spices, stirring for a
Secondary portions 6 12 24 48 few minutes.
rapeseed oil 15g 30g 60g 120g 2. Add the tomatoes, water, chickpeas, salt
onions, chopped 100g 200g 400g 800g and pepper and cook under low heat for
garlic, peeled and 12g 24g 48g 96g about half an hour.
crushed 3. Add the lemon juice and a bunch of fresh
cumin seeds 5g 10g 20g 40g coriander or parsley.
mustard seeds 5g 10g 20g 40g
chilli flakes 2.5g 5g 10g 20g
ground coriander 5g 10g 20g 40g
ginger, grated 5g 10g 20g 40g
tomatoes, canned 400g 800g 1600g 3200g
water, distilled 50ml 100ml 200ml 400ml
chickpeas, canned, 390g 780g 1560g 3120g
re-heated, drained
lemon juice 20g 40g 80g 160g
pepper, black, to taste 0.5g 0.10g 0.20g 0.40g
coriander or 20g 40g 80g 160g
parsley, fresh
Serving suggestion
Rice and a green salad

MFM Recipe
Chilli Non Carne

Background
This chilli contains no meat, hence the name
non carne instead of con carne. Its easy to
throw together using mostly store cupboard
ingredients.
High in fibre, protein and

vitamin C

Energy 54.8 kcal
7-10 yrs 224 Carb 5.5 g
NMES 0 g
11-18 yrs 299 Prot 3.6 g
Iron 1 mg
Calc 24 mg
Vit A 89.1 g
Fol 16 g
Time Vit C
Sodium
15.2
217.2
mg
mg
Ingredients Method
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 1. Fry the onions and red peppers in the oil
Primary portions 8 16 32 64 until soft (about 10 minutes).
Secondary portions 6 12 24 48 2. Add the garlic and courgettes and cook
sunflower oil 26g 52g 104g 208g for a few minutes.
onions, chopped 100g 200g 400g 800g 3. Add the veggie mince, spices and half the
garlic, peeled and 12g 24g 48g 96g tinned tomatoes and cook for 4-5 minutes,
crushed stirring constantly.
courgettes, chopped 100g 200g 400g 800g 4. Add the remainder of the tinned tomatoes
peppers (red), chopped 100g 200g 400g 800g as well as the tomato pure, stir well and
veggie mince (e.g. 225g 450g 900g 1800g simmer for 10 minutes over a low heat.
Linda McCartney 5. Add a few teaspoons of water to each of
Foods Vegemince) the empty tomato tins, shake and add this
tomatoes, canned 800g 1600g 3200g 6400g to the mixture too, so that all juice is used
tomato pure 13g 26g 52g 104g and the chilli is not too dry.
chilli powder 2.5g 5g 10g 20g 6. Add the sweetcorn and kidney beans to
paprika powder 5g 10g 20g 40g the chilli and cook for a further 2-3
cumin seeds 5g 10g 20g 40g minutes.
sweetcorn, drained 325g 650g 1300g 2600g 7. Sprinkle some coriander or parsley
kidney beans, drained 400g 800g 1600g 3200g on top.
and rinsed 20g 40g 80g 160g
coriander or 0.5g 1g 2g 4g
parsley, fresh
pepper, black, to taste 0.5g 1g 2g 3g
Serving suggestion
Rice or fresh crusty bread

MFM Recipe
Falafel and Hummus Pita

Background
Common across the Middle East, falafel are fried
balls made from ground chickpeas, traditionally
served in pita bread or flatbread, along with
tomato and cucumber salad and hummus.
Children can choose additional fillings such as
lettuce, shredded cabbage and chilli sauce.
High in fibre, calcium and iron

Energy 448.7 kcal
7-10 yrs 165 Carb 56.1 g
NMES 0 g
11-18 yrs 247 Prot 13.3 g
Iron 5.3 mg
Calc 215.6 mg
Vit A 120.9 g
Fol 31.9 g
Time Vit C
Sodium
28.5
424.8
mg
mg
Method
1 hours Zinc 1.8 mg
Method for Falafel
Ingredients 1. Combine the onions, garlic, chickpeas,
breadcrumbs, parsley, flour, baking
Primary portions 6 12 24 48 powder, cumin, coriander, cayenne
Secondary portions 4 8 16 32 pepper, and black pepper in a food
Falafel processor until the mixture has a paste-
chick peas, drained 275 g 550g 1100g 2200g like consistency. The mixture should look
and rinsed fairly green from the parsley.
breadcrumbs, homemade 15g 30g 60g 120g 2. Cover and refrigerate for at least hour.
flour, white, plain 30g 60g 120g 240g 3. Form the mixture into small balls.
onions, finely chopped 100g 200g 400g 800g 4. Deep-fry the balls, in batches.
garlic, finely chopped 20g 40g 80g 160g
baking powder 2.5g 5g 10g 20g Method for Hummus
ground cumin 5g 10g 20g 40g 1. Combine the chickpeas, lemon juice, garlic,
coriander, ground 5g 10g 20g 40g water and tahini. Blend them together in a
pepper, cayenne 2.5g 5g 10g 20g food processor to form a creamy pure.
flat leaf parsley, fresh 20g 40g 80g 160g 2. Place in a dish and garnish with a
pepper, black, to taste 5g 10g 20g 40g sprinkle of paprika.
sunflower oil, for frying 100g 200g 400g 800g
Hummus Method for assembly
chick peas, drained 240g 480g 960g 1920g 1. Put together the falafel meals by placing a
and rinsed generous layer of hummus inside a pita
lemon juice 10g 20g 40g 80g bread, and adding falafel balls, and
garlic, finely chopped 10g 20g 40g 80g tomato and cucumber salad. Students can
tahini paste 15g 30g 60g 120g then add other fillings.
water 100ml 200ml 400ml 800ml
paprika powder 2.5g 5g 10g 20g
For assembly Serving suggestion
pita bread 150g 300g 600g 1200g Green salad, shredded cabbage, chilli
cucumber, cut into 50g 100g 200g 400g sauce and chips or potato wedges
small cubes
tomatoes, raw, cut into 50g 100g 200g 400g Recipe analysed using the
small cubes Nutmeg Recipe Analysis program
MFM Recipe
Potato and Pea Samosas

Background
Samosas can take almost any filling you can
dream up but this potato and pea combination
proves that simple is often best.
High in fibre and vitamin C

Energy 201 kcal
Carb 22.1 g
7-10 yrs 121 NMES 0.9 g
11-18 yrs 161 Prot 3.4 g
Iron 1.4 mg
Calc 35.7 mg
Vit A 39.2 g
Fol 28.5 g
Time Vit C
Sodium
15.3
73.7
mg
mg
1 hour Zinc 0.5 mg
Taken and adapted
from The Meat Free Method
Monday Cookbook,
published by Kyle 1. Cook the potatoes in boiling salted water
Books. Photo by until tender.
Ingredients Tara Fisher. 2. Add the peas and cook for a further 30
seconds. Drain and set aside.
Primary portions 8 16 32 64 3. Tip the cumin and dried coriander into a
Secondary portions 6 12 24 48 frying pan and toast over a medium heat
potatoes, peeled and 400g 800g 1600g 3200g for 1 minute.
cut into 1 cm dice 4. Heat the oil in a large frying pan, add
peas, frozen, boiled 150g 300g 600g 1200g the onions and cook until soft. Add the
in unsalted water garlic, ginger and green chillies and cook
and drained for 30 seconds then add the turmeric and
cumin seeds 2.5g 5g 10g 20g chilli powder.
coriander leaf, dried 2.5g 5g 10g 20g 5. Continue to cook for 1 minute, then add
sunflower oil 30g 60g 120g 240g the diced potatoes and peas. Mix well and
onions, finely chopped 100g 200g 400g 800g cook for 3-4 minutes, stirring frequently.
garlic, crushed 15g 30g 60g 120g Remove from the heat, add the chutney
ginger (fresh root), 20g 40g 80g 160g and chopped coriander and season.
grated 6. Preheat the oven to 190C/375F/gas mark 5.
green chillies, deseeded 25g 50g 100g 200g 7. Lay a sheet of filo pastry on the work surface
and finely chopped and brush with melted butter. Lay another
turmeric, ground 2.5g 5g 10g 20g pastry sheet on top and cut into strips 7 cm
chilli powder 1.25g 2.5g 5g 10g wide then brush with melted butter.
mango chutney 20g 40g 80g 160g 8. Put a spoonful of the potato mixture onto
coriander, fresh, 30g 60g 120g 240g the top left hand corner of each strip. Fold
chopped over to make a triangle and continue
filo pastry, frozen, raw 270g 540g 1080g 2160g folding down the length of the strip to
melted butter 10g 20g 40g 80g completely encase the filling. Repeat with
pepper, black, to taste 2.5g 5g 10g 20g the remaining filling and pastry.
9. Arrange on baking trays and bake for 25
minutes until golden and crisp.

MFM Recipe
Roast Vegetable Tart

Background
An easy-to-prepare tart with a combination of
Mediterranean colours and flavours.
High in vitamin C

Energy 153.2 kcal
Carb 14.8 g
7-10 yrs 136 NMES 0 g
Prot 2.6 g
11-18 yrs 182 Iron 0.5 mg
Calc 38 mg
Vit A 8.5 g
Fol 13.4 g
Time Vit C
Sodium
16.1
138.5
mg
mg
1 hours Zinc 0.3 mg
Recipe taken and

adapted from The
Meat Free Monday Method
Cookbook, published
by Kyle Books. 1. Combine the onions, yellow peppers,
Ingredients aubergine and garlic in a roasting tin and
drizzle with olive oil.
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 2. Season with freshly ground black pepper
Primary portions 8 16 32 64 and scatter over some fresh thyme leaves.
Secondary portions 6 12 24 48 Roast in oven preheated to
onions, red, cut into 100g 200g 400g 800g 200C/400F/gas mark 6 for 30 minutes
chunky pieces until the vegetables are soft. Remove the
peppers (yellow), cut 150g 300g 600g 1200g garlic, slice thinly and return to the tin.
into thick strips 3. Roll out the puff pastry into rectangles
aubergine, cut 200g 400g 800g 1600g roughly 30 x 15 cm and place on a
lengthways into 2 cm baking sheet. Spread with the sundried
thick slices tomato paste, top with the roast
garlic, peeled 20g 40g 80g 160g vegetables and olives.
olive oil 15g 30g 60g 120g 4. Crumble over the goats cheese.
pepper, black, to taste 2g 4g 8g 16g 5. Bake in the oven for 20 minutes until
thyme, fresh 20g 40g 80g 160g the pastry is crisp and the cheese is
puff pastry 375g 750g 1500g 3000g golden brown.
tomato paste, sun dried 45g 90g 180g 360g
olives, black, chopped 15g 30g 60g 120g
goats cheese 200g 400g 800g 1600g
Serving suggestion
Green salad

MFM Recipe
Shepherds Pie
Background
A healthy, traditional dish, popular with
children.
High in protein, iron and folate

Energy 86.1 kcal
Carb 7.9 g
7-10 yrs 233 NMES 0 g
11-18 yrs 350 Prot 8.2 g
Iron 1.8 mg
Calc 52.7 mg
Vit A 87.2 g
Fol 23.2 g
Time Vit C
Sodium
7.3
763
mg
mg
1 hour Zinc 0.9 mg
Ingredients Method
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 1. Pre-heat oven to 220C/430F/gas mark 7.
Primary portions 6 12 24 48 2. Fry the onions and garlic in a little oil
Secondary portions 4 8 16 32 until softened.
onions, chopped 100g 200g 400g 800g 3. Add the vegetable stock, soya mince,
garlic, peeled and 6g 12g 24g 48g tomatoes, carrots, peas, herbs and
crushed pepper. Simmer for about 20-30 minutes.
soya mince 225g 450g 900g 1800g 4. Peel the potatoes and quarter them. Boil
tomatoes, canned 400g 800g 1600g 3200g them in a separate pan for about 15
peas (frozen) 50g 100g 200g 400g minutes until soft. Mash the potatoes with
carrots, chopped 50g 100g 200g 400g the margarine and milk.
potatoes 400g 800g 1600g 3200g 5. Pour the vegetable/soya mixture into an
margarine, soft, 26g 52g 104g 208g ovenproof dish, and place the mashed
polyunsaturated potato on top. Smooth down with a fork,
semi-skimmed milk 54g 108g 216g 432g forming a line pattern across the potato.
(or soya milk) 6. Cook in the oven for about 25 minutes
mixed herbs 1g 2g 4g 8g until the top has browned.
vegetable stock 190ml 380ml 760ml 1520ml
Serving suggestion
Green salad

MFM Recipe
Spaghetti Bolognese
Background
Bolognese sauce originates from Bologna, Italy.
Traditionally it uses minced beef, and is served
with tagliatelle. Many recipes also include red
wine, but this is not used in this version for
schools. Here veggie mince is used instead
of meat, and the sauce is great with any kind
of pasta.
High in protein

Group size (g) Energy 80.4 kcal
Fat 3 g
7-10 yrs 164 Carb 5.3 g
NMES 0 g
11-18 yrs 218 Prot 8.4 g
Iron 2 mg
Calc 57.4 mg
Vit A 161.4 g
Fol 20 g
Time Vit C
Sodium
9.1
788.7
mg
mg
Photo The
Vegetarian Society, Method
Ingredients www.vegsoc.org
1. Fry the onions, garlic, celery and carrots
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 in the oil for about 10 minutes.
Primary portions 8 16 32 64 2. Add the mince and fry for 4-5 minutes,
Secondary portions 6 12 24 48 stirring constantly. (If the mixture sticks
olive oil 26g 54g 108g 216g and needs a bit of moisture use some of
onions, chopped 125g 250g 500g 1000g the juice from the tinned tomatoes.)
garlic, peeled and 18g 36g 72g 144g 3. Add the tomato pure, tinned tomatoes,
crushed black pepper and bay leaves, stir well
carrots, chopped 100g 200g 400g 800g and simmer for approximately 10 minutes
celery, sliced 30g 60g 120g 240g over a low heat.
soya mince 225g 450g 900g 1800g 4. Garnish with fresh basil.
tomato pure 13g 26g 54g 108g
bay leaves 2 4 8 16
basil (fresh) 20g 40g 80g 160g
Serving suggestion
Spaghetti

MFM Recipe
Spinach Bake with Sausages

Background
One of the richest among green leafy
vegetables, spinach is full of iron. This bake
incorporates veggie sausages to make it extra
appealing to children. You might be surprised
at how popular it is!
High in iron

Energy 154.8 kcal
7-10 yrs 159 Carb 9.9 g
NMES 0 g
11-18 yrs 239 Prot 7.5 g
Iron 2 mg
Calc 98.2 mg
Vit A 171.4 g
Fol 37.1 g
Time Vit C
Sodium
6.2
393.5
mg
mg
1 hour Zinc 0.7 mg
Method
1. Fry the onions and garlic until golden.
2. Parboil the potatoes for 5-10 minutes
Ingredients depending on their size. Slice them and
put them in an ovenproof dish with the
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 onion and garlic mixture.
Primary portions 6 12 24 48 3. Sprinkle with rosemary and black pepper.
Secondary portions 4 8 16 32 4. Bake them at 200C/400F/gas mark 6 for
potatoes 400g 800g 1600g 3200g 20-30 minutes.
onions, chopped 100g 200g 400g 800g 5. Turn the oven down to 175C/350F/gas
garlic, peeled and 12g 24g 48g 96g mark 4 and add the sliced cooked
crushed sausages and cook for 10 minutes.
vegetarian sausages, 400g 800g 1600g 3200g 6. Add the spinach and the cream.
e.g. Linda McCartney 7. Cook for a further 10 minutes.
Foods Vegetarian
Sausages, baked/grilled
spinach, chopped 125g 250g 500g 1000g
roughly
vegetable oil 40g 80g 160g 320g
cream, fresh, single 65g 130g 260g 520g
(or soya cream)
rosemary, dried 10g 20g 40g 80g
Serving suggestion
Tomato salad

MFM Recipe
Summer Soup
Background
This soup originates from Finland where it is
known as keskeitto (kes = summer, soup =
keitto). Its a recipe which uses only very basic
summer ingredients. Its simple to prepare,
nutritious and usually popular with children
and young people due to its creaminess and
mild flavour.

Energy 46.6 kcal
7-10 yrs 221 Carb 7.7 g
NMES 0 g
11-18 yrs 276 Prot 2 g
Iron 0.3 mg
Calc 35 mg
Vit A 275.8 g
Fol 21.9 g
Time Vit C 8.5 mg
40 minutes Sodium
Zinc
19.8
0.3
mg
mg Method
1. Boil the carrots in water.
2. After ten minutes, add the potatoes.
Ingredients 3. After a further 10 minutes, add the
cauliflower and peas. Also add the milk
Primary portions 10 20 40 80 and margaine.
Secondary portions 8 16 32 64 4. Let the mixture boil gently until all the
potatoes, cut into 800g 1600g 3200g 6400g vegetables are cooked.
medium sized chunks 5. Add parsley and black pepper.
carrots, cut into 400g 800g 1600g 3200g
thick slices
cauliflower, raw, broken 400g 800g 1600g 3200g
into florets
peas (frozen) 100g 200g 400g 800g
water 500ml 1000ml 2000ml 4000ml
semi-skimmed milk 500ml 1000ml 2000ml 4000ml
(or soya milk)
margarine, soft, 13g 26g 54g 108g
polyunsaturated
pepper, black 0.25g 0.5g 1g 2g
parsley, fresh, to taste 1g 2g 4g 8g
Serving suggestion
Thick, crusty bread

MFM Recipe
Tomato and Rosemary

Chicken Pasta Bake
Background
Children usually like pasta bake and this is a
healthy alternative with texture.
High in protein and vitamin C

Energy 102.6 kcal
7-10 yrs 240 Carb 19 g
NMES 0 g
11-18 yrs 300 Prot 4.5 g
Iron 0.6 mg
Calc 20.5 mg
Vit A 102.7 g
Fol 21.9 g
Time Vit C
Sodium
7.9
72.8
mg
mg
1 hour Zinc 0.5 mg
Ingredients Method
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 1. Fry the onions until soft and golden and
Primary portions 10 20 40 80 add the garlic and chilli powder.
Secondary portions 8 16 32 64 2. Stir for a few minutes then add the
Quorn chicken or 450g 900g 1800g 3600g tomatoes and rosemary.
alternative vegetarian 3. Cook for 15 minutes or more and then
chicken add pepper and the chicken pieces.
tomatoes, canned 1200g 2400g 4800g 9600g 4. Add the spinach and only cook this for a
onions, chopped 100g 200g 400g 800g minute or two.
garlic, peeled and 24g 48g 96g 192g 5. Add the cooked (al dente) pasta and
crushed place the mixture into a (greased)
rosemary, fresh 25g 50g 100g 200g ovenproof dish.
chilli powder 1.25g 2.5g 5g 10g 6. Cook in the oven at 225C/425F/gas
spinach, chopped 150g 300g 600g 1200g mark 7 for 20-30 minutes or until the top
roughly looks slightly crunchy.
pasta, corn, dry 500g 1000g 2000g 4000g
Serving suggestion
Green salad

MFM Recipe
Vegetable and Mixed

Bean Hot Wraps
Background
This dish originates in Mexico where thin flour
tortillas are wrapped around a delicious filling
to form a burrito. The dish is now popular
worldwide and variations for the filling include
Mexican-style rice, beans or refried beans,
meat, cooked vegetables, avocado, salsa, sour
cream and cheese. This healthy meat-free
version uses both beans and vegetables. The
dish can be made more meaty by using
vegetarian chicken pieces or veggie mince
in addition.
High in protein, folate and

vitamin C
Portion sizes Nutrients per 100g Method

Population Portion Nutrient Amount Units 1. Heat the olive oil in a large frying pan
Energy 123.7 kcal
Group size (g) Fat 1.2 g over a low/medium heat.
Primary, SatFat 0.1 g 2. Add the garlic and stir for 30 seconds.
Carb 25 g
7-10 yrs 199 NMES 0 g 3. Add the peppers and onions, and saut
Secondary, Fibre 2.8 g until soft about 6 minutes.
Prot 4.8 g
11-18 yrs 298 Iron 1.4 mg 4. Mix in the mushrooms and saut until all
Calc 69.4 mg the vegetables are tender about 4
Vit A 100.1 g
Fol 27.4 g minutes longer.
Time Vit C
Sodium
11.4
190.1
mg
mg
5. Add the spinach leaves and cook for a
30 minues Zinc 0.5 mg further 2 minutes (until the spinach
reduces down).
6. Meanwhile, preheat the oven to
Ingredients 180C/350F/gas mark 4.
7. Place the beans in large bowl and mash
Primary portions 6 12 24 48 coarsely with a fork and add the spices.
Secondary portions 4 8 16 32 Mix in the cooked vegetables.
tortillas 400g 800g 1600g 3200g 8. Place the tortillas on your work surface.
olive oil 6g 12g 24g 48g Spoon the filling down the centre of each,
garlic, peeled and 6g 12g 24g 48g leaving a 2-inch border at the bottom. Roll
crushed up the tortillas by folding the bottom of the
peppers (yellow), 100g 200g 400g 800g circle up to just below the centre, and folding
chopped into each of the sides to roughly the same point,
small pieces making sure one overlaps the other.
mushrooms, sliced 300g 600g 1200g 2400g 9. Arrange the wraps, seam side down, on a
onions, chopped 75g 150g 300g 600g baking tray. You will find that they will
kidney beans, drained 400g 800g 1600g 3200g hold together after cooking.
and rinsed 10.Cover the wraps with foil. Bake until the
spinach, chopped 100g 200g 400g 800g filling is heated through, about 15 minutes.
roughly
cumin seeds 2.5g 5g 10g 20g Serving suggestion
chilli powder 1.25g 2.5g 5g 10g This can be a standalone dish but
pepper, black, to taste 0.25g 0.5g 1g 2g for a more substantial meal, serve
with salad and potato wedges.

MFM Recipe
Vegetable Lasagne
Background Method
Vegetable lasagne is a student staple but it can
be a whole lot better than that implies. The key 1. Preheat the oven to 200C/400F/gas mark 6.
is to take a bit of care and follow a decent 2. Heat a third of the olive oil in a large frying pan over a high heat,
recipe like this one. add the aubergine slices in a single layer and saut until golden
brown on both sides. Repeat with the remaining aubergines and
Portion sizes Nutrients per 100g the courgettes adding more oil to the pan as needed.
3. Prepare the tomato sauce. Heat the olive oil in a saucepan, add the
Population Portion Nutrient Amount Units onions and cook until soft but not coloured. Add the garlic and
Energy 156 kcal
Group size (g) Fat 8.9 g continue to cook for 1 minute. Add the tomato pure with both the
Primary, SatFat 4.1 g tomatoes and the sugar and season with freshly ground black
Carb 12.3 g
7-10 yrs 219 NMES 0.2 g pepper. Cook over a low-medium heat for 20 minutes until the
Secondary, Fibre 0.9 g sauce has reduced and thickened slightly. Check the seasoning,
Prot 7.4 g
11-18 yrs 274 Iron 0.5 mg
add the basil, remove from the heat and cool slightly.
Calc 166.2 mg 4. Prepare the cheese sauce. Melt the butter in a saucepan. Stir in the
Vit A 98.9 g flour and cook for 2 minutes. Slowly add the milk to the pan,
Fol 17.5 g
Time Vit C 5.9
Sodium 140.4
mg
mg
stirring constantly. Bring to the boil and simmer very gently for 3-
1 hours Zinc 0.7 mg
4 minutes stirring constantly until the sauce has thickened, coats
the back of a spoon and is smooth and glossy. Remove from the
heat and stir in the Gruyre cheese.
Taken and adapted from The Meat Free 5. Spoon half of the tomato sauce into the
Monday Cookbook, published by Kyle Books. base/s of your gastronorm/s. Scatter with
Ingredients Photo by Tara Fisher. half of the aubergines and courgettes.
Tear half of the mozzarella into pieces and
Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1 scatter over the vegetables and top with a
Primary portions 5 10 20 40 layer of lasagne sheets. Repeat this
Secondary portions 4 8 16 32 layering one more time. Spoon the cheese
olive oil 22.5g 45g 90g 180g sauce over the final lasagne layer, scatter
aubergine, cut into 100g 200g 400g 800g with grated vegetarian Parmesan.
rounds 1 cm thick 6. Bake for about 30 minutes until golden
courgettes, cut into slices 50g 100g 200g 400g and bubbling.
cheese, mozzarella, 125g 250g 500g 1000g
drained
lasagne sheets 125g 250g 500g 1000g
cheese, vegetarian 15g 30g 60g 120g
Parmesan
Tomato Sauce
olive oil 12.5g 25g 50g 100g
onions, finely chopped 15g 30g 60g 120g
garlic, finely chopped 5g 10g 20g 40g
tomato pure 7.5g 15g 30g 60g
cherry tomatoes, halved 75g 150g 300g 600g
sugar 2.5g 5g 10g 20g
basil (fresh), chopped 5g 10g 20g 40g
Cheese Sauce
butter 15g 30g 60g 120g
wheat flour, white, plain 15g 30g 60g 120g
semi-skimmed milk 275ml 550ml 1100ml 2200ml
cheese, Gruyre 50g 100g 200g 400g Serving suggestion
pepper, black, to taste 1g 2g 4g 8g Mixed salad

MFM Recipe
Winter Minestrone
Background
Dont be fooled by the name the character of
this thick, wholesome soup is more North
African than Italian. It has a lot in common with
the European version though, with the pasta
playing a similar role to the vermicelli noodles
found in many recipes.
High in fibre

Energy 78.6 kcal
Group size (g) Fat 3 g
7-10 yrs 209 Carb 11.4 g
NMES 0 g
11-18 yrs 261 Prot 2.1 g
Iron 0.5 mg
Calc 21.3 mg
Vit A 103.4 g
Fol 14.6 g Recipe by Stella
Time Vit C
Sodium
8.1
60.5
mg
mg
McCartney. Taken and Method
1 hour Zinc 0.3 mg adapted from The
Meat Free Monday 1. Heat the olive oil in a large saucepan.
Cookbook, published 2. Add the chopped vegetables and cook
by Kyle Books. Photo over a low-medium heat for 10-15 minutes
by Tara Fisher. until tender but not coloured.
Ingredients 3. Add the crushed garlic and chilli powder
and cook for a further minute.
Primary portions 10 10 10 10 4. Pour the tomatoes into the pan, add the
Secondary portions 8 8 8 8 stock and bring to the boil.
pasta, corn, dry 200g 400g 800g 1600g 5. Add the pasta to the pan.
olive oil 54g 108g 216g 432g 6. Reduce the heat to a gentle simmer,
onions, finely chopped 125g 250g 500g 1000g cover and cook the soup for 25 minutes
leek, finely chopped 125g 250g 500g 1000g until the vegetables are tender and the
celery, finely chopped 30g 60g 120g 240g pasta is cooked.
carrots, finely chopped 100g 200g 400g 800g 7. Add the kidney beans and cook for a
turnips, finely chopped 100g 200g 400g 800g further 2-3 minutes. You may need to add
garlic, crushed 18g 36g 72g 144g extra stock if the soup is too thick.
chilli powder 0.5g 1g 2g 4g 8. Add the curly kale and cook for 3-4
tomatoes, canned 400g 800g 1600g 3200g minutes until tender.
vegetable stock 800ml 1600ml 3200ml 6400ml 9. Season to taste with freshly ground
kidney beans, drained 400g 800g 1600g 3200g black pepper.
and rinsed
curly kale, finely 100g 200g 400g 800g
chopped
Serving suggestion
Serve in bowls with a drizzle of
olive oil and slices of toasted
sourdough bread.

MFM Recipe
Yellow Courgette and

Garlic Bruschetta
Background
Bruschetta is a classic Italian starter, but it is
also great as a light lunch. It is incredibly quick
to prepare and very versatile add or take
away ingredients according to your
preferences. A delicious way to eat courgettes
when they are at their most plentiful.

Energy 241.7 kcal
7-10 yrs 108 Carb 18.5 g
NMES 0 g
11-18 yrs 162 Prot 6.1 g
Iron 1.1 mg
Calc 117.7 mg
Vit A 66.8 g
Fol 30.9 g
Time Vit C
Sodium
9
237.6
mg
mg
Recipe taken and adapted from The Meat Free Monday Cookbook, published
by Kyle Books. Photo Kirstin Uhrenholdt, thefamilydinnerbook.com
Ingredients Method
Primary portions 3 6 12 24 1. Place the slices of courgettes in a bowl.
Secondary portions 2 4 8 16 Whisk together the extra virgin olive oil,
yellow courgettes, cut 150g 300g 600g 1200g balsamic vinegar and sugar. Pour over the
into 5 mm thick slices courgettes, season with freshly ground
extra virgin olive oil 45g 90g 180g 360g pepper, stir, and set aside for 30 minutes.
balsamic vinegar 15g 30g 60g 120g 2. Preheat a griddle to hot and grill the
sugar 5g 10g 20g 40g courgette slices for 3-4 minutes each side
french stick/baguette 100g 200g 400g 800g until nicely charred. Set aside.
(cut into slices) 3. Preheat the grill and toast the baguette
garlic 10g 20g 40g 80g slices until golden on both sides.
Cheese, vegetarian 20g 40g 80g 160g 4. Crush the garlic clove with a little salt to
Parmesan form a paste.
pepper, black, to taste 5g 10g 20g 40g 5. While still hot, spread each slice with
some of the garlic paste and drizzle with a
little more olive oil.
6. Top each slice with a spoonful of the
courgettes, and, if you wish, grate over a
little vegetarian Parmesan.
Serving suggestion
Bean, sweetcorn and tomato salad

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