A selection of published recipes and articles by Danny Rees

How to express your love through cooking.

A selection of my recipes and article that have been published in the South Wales Evening Post and Swansea Life love food magazine

Apple and plum crumble I have two dwarf apple trees in my garden and the fruit on one of them is ready. I also went to Swansea market yesterday and saw plenty of British plums for sale so this crumble recipe is perfect for this time of year and the apple and plum season will run for a for a couple of months yet so get the kids making this and enjoy it while the fruit is at its best. Another lovely addition is blackberries, which are ready to be picked right now in your local hedge. Also the topping has wholemeal flour and oats added for extra fibre. I love to serve vanilla ice cream with this as the combination of warm crumble and cold ice cream is heaven!

What you need 400g apples, peeled, cored and cut into chunks 400g plums, stoned and halved 50g caster sugar For the crumble topping: 100g plain flour 50g wholemeal flour 50g porridge oats 100g butter, cut into cubes 100g brown sugar 1 tsp ground cinnamon / ginger (opt)

How you do it

1) preheat oven to 200 C / 400 F / gas 6 2) place the fruit into your crumble dish and sprinkle caster sugar on to the fruit. 3) Put the flour and butter in a bowl and rub in the butter to the flour (it will look like breadcrumbs). Stir in the oats, sugar and spices if using and sprinkle on top of the fruit. Bake for 40 minutes. For more family friendly recipes and tips see my blog at http://recipes-formy-daughters.blogspot.com

Apple Drop Scones

A healthy and delicious alternative to toast and cereal. The batter looks like pancake batter but its slightly thicker, which helps, hold their shape. The grated apple in it is a sneaky way of getting a bit of fruit in them without them noticing. This is also a great way to get young kids started in the kitchen, as it is so simple to make. They can easily make the batter and as confidence grows they can cook them as well. You could substitute some of the flour for wholemeal or use a different fruit such as pear. Lovely just with butter on.

Makes 12 120g self-raising flour 25g caster sugar 1 egg Pinch of salt 120ml milk 1 apple, peeled and grated Drop of oil to grease pan

1) Sift the flour into a bowl, add the sugar and salt and mix. 2) Make a well in the centre and add the egg then the milk. Whisk until you have a smooth batter. Add the grated apple and mix in. 3) Grease your frying pan and place on a medium heat. Using a tablespoon of mixture per scone, drop into the pan, keeping each one well apart so they dont stick together. Cook for 2 minutes on each side. Serve warm.

Banana Loaf One of the great challenges of feeding children well is giving them something sweet that isnt packed with sugar and additives. All kids love sweet foods and this banana loaf is endorsed by the Food Standards Agency as a healthy alternative to shop bought cakes and biscuits. Bananas are naturally sweet and the riper they are the sweeter they will be. Using a mixture of self raising and wholemeal flour ensures high fibre content. To reduce the amount of sugar in the recipe you could substitute half of it for a tablespoon of honey, making it a banana and honey loaf. If you and your kids have been doing any of the recipes from my column then youll agree that kids love to bake and this easy recipe is no exception. What you need 100g (4oz) butter or margarine 125g (5oz) sugar 2 eggs (medium) 3 large ripe bananas, mashed 100g (4oz) self raising flour 100g (4oz) wholemeal flour 1x5ml spoon (1 teaspoon) mixed spice 50g (2oz) walnuts or pecan nuts (optional) How to do it 1. Preheat the oven to 180C or Gas Mark 4. Grease and line (using grease proof paper) a 1kg loaf tin, or prepare a muffin tray with cases. 2. Cream the butter or margarine and sugar together until light and fluffy. 3. Gradually beat in the eggs, one at a time. 4. Stir in the mashed banana lightly. 5. Sieve the flour and spice into the mixture and fold until incorporated. 6. Mix in nuts, if using. 7. Pour into the loaf tin and bake for 1 hour, or 20-30 minutes in the muffin tray. 8. Cool on a wire rack.

Bramley Apple Pie Is there a better dessert than an apple pie? Especially when the weather has turned decidedly autumnal. This is a lovely recipe but I have had mixed success with the apple filling. Some cook and sweeten the apples first but others leave them raw, adding sugar and leaving them to cook inside the pie. I dont like the stewed texture of the former and find the apples too sharp with the latter. My method cooks them lightly while adding enough sugar to get the sweetness just right. Can any Post readers suggest other great fruit pies? You can have your say at http://swanseafoodie.blogspot.com/

What you need 500g (about 4) bramley apples, peeled, cored and sliced 100g caster or light brown sugar 250g plain flour 125g butter, cold, diced 25g butter Enough water to bind pastry (6 8 tbsp) Eggwash How to do it 1) In a large mixing bowl rub in the flour and butter together until it resembles breadcrumbs. Add enough cold water until it binds together to form a smooth dough. 2) Place the 25g of butter in a large pan, on a low heat and add the apples. Add the sugar gradually until you feel it is at the right sweetness for you. 3) Divide the pastry in half, grease a pie or flan tin and roll out one half of the pastry and line the tin. Add the apples and, if you are greedy like me then pop a knob of butter and a final sprinkle of sugar on top of the apples. Roll out the other piece of pastry and place on top, eggwash and bake in the oven for 40 minutes.

Beef carbonnade with leek and mustard dumplings I made this in my slow cooker with a whole piece of brisket but you can use other braising cuts diced up into large chunks and cook it on the hob or in the oven. Low heat and about 6 hours cooking are essential though. By the way if you can make this a day or two in advance then it will even more lovely. What you need 2kg rolled brisket or shin 2 onions, sliced or diced 2 carrots, cut into chunks 1 clove garlic, crushed 330ml beer 15g dried porcini mushrooms, soaked in 1/2 pint of hot water herbs such as thyme and rosemary 2 tbspns cornflour For the dumplings: Mix together in a large bowl 150g self raising flour, 150g suet, 1 finely sliced leek, 1 heaped tsp Coleman's English mustard powder, salt and 1 egg. As long as it resembles a dough that is fine and then divide into small balls and pop in the stew while its reheating. How to do it 1) In a large frying pan brown the brisket all over and pop it in the slow cooker, add the onions and carrots to the frying pan and brown then chuck them in with the brisket. Pour the beer into the pan and bring to the boil. Now add that to the slow cooker along with the herbs and garlic. Also pour in the porcini mushrooms and its water. Leave on a low heat for about 6 - 7 hours. Cool and refrigerate. 2) Take the whole brisket out of the cold stew and cut up into large chunks and gently heat it all through. Thicken if you like and season if necessary.

Thai Noodle Salad Sometimes you are tired from a busy day and dont want to cook and as a result I made this Thai noodle salad for my youngest daughter last week. Most children love spicy foods and this salad is just that and beautifully fragrant as well. Seren ate about half of it and says it was "ok but needs improving". I on the other hand thought it was stunning! Thai food is characterised by vibrant colours, a variety of textures and flavours that are hot, salty, sour and sweet and my opinion is one of the great cuisines of the world. This salad encapsulates all of those senses. Do not restrict yourself to the vegetables Ive used - use what you like. However, to ensure a Thai flavour, use the dressing ingredients I've listed and also the herbs to give a beautiful fragrance. Serves 2, take 3 minutes and costs around 1.20 per portion What you need 200g cold ready cooked rice noodles 1/2 red pepper, finely sliced handful of shelled peas and broad beans small piece of cucumber, cut into quaters small handful of coriander, chopped 3 mint leaves, chopped 1/4 red chilli, chopped small handful of nuts Dressing: 1 tbsp soy sauce 2 tbsp fish sauce juice of 1 lime 1 tbsp caster sugar few dashes of sesame oil How you do it 1) In a large bowl put all the dressing ingredients together and stir to dissolve the sugar 2) Add all the other ingredients and toss together. Leave for 10 minutes for the flavours to mingle. Simple as that! For other food ideas see http://recipes-for-my-daughters.blogspot.com

Verdis caf and restaurant Knab Rock, Mumbles, Swansea

What could be better than a bike ride followed by pizza and ice cream? Nothing if your eight years old. Last weekend mum, dad and me went along the foreshore, them walking, me on my bike (I hate walking) to Verdis in Mumbles. I love going along the seafront, as there is so much to see (and you can stop off in the park on the way). By the time we got to Verdis I had quite an appetite and was looking forward to a rest. Almost everybody has been to Verdis but what is it like for kids? I like the way you can see the sea from any seat inside and how friendly the staff are. Best of all is being able to look at all the different flavoured ice creams they have up to 30 flavours and come with lots of different sauces and toppings! My dad took ages to decide what he wanted which is not surprising as he could choose from Italian dishes such as pasta, pizza and focaccias, not to mention the wide range of drinks and desserts. While I was waiting I asked the waitress if I could have something to draw on. She arrived 2 minutes later with colouring pencils and paper. Very impressive! Dad was now ready and he was having an amarena soda (made with wild cherries) and a chicken and mayo sandwich. Mum went for a caf latte with a custard filled brioche and I wanted a pizza margherita and a coke. I did a picture of the boats on Swansea bay while dad went to order. All our food came together with everything we needed and we all tucked in. Mum and dad were really enjoying their lunch and dad said it was nice to come to a place where parents and children are both well catered for without your little ones having to have turkey dinosaurs. My pizza was delicious, crispy on the bottom with golden cheese on top. Now on to the best bit - ice cream! What to get though? Verdis have a huge choice of flavours and toppings from apple crumble to chocolate and lemon sorbet to mint choc chip. They also have ice cream dishes ranging from a childs dish (1 scoop) to a fresh strawberry sundae (3 scoops). There was only one thing for it a knickerbockerglory! It came in a tall glass with fruit, strawberry sauce and ice cream (3 scoops). It was gorgeous and I ate it all to myself. Not sure how Ill ride my bike back though!

Verdis caf and restaurant Knab Rock, Mumbles, Swansea

Verdis is undoubtedly a Swansea institution. Locals and visitors alike often pop to this family run restaurant / caf whether they are in Mumbles or walking and cycling along the seafront. It boasts an unrivalled location, enabling visitors to walk, cycle or drive to it and once there you enjoy interrupted views of Swansea bay. Verdis, with indoor and outdoor seating for 400, prides itself on its Italian heritage with the menu reflecting this. I have visited Verdis many times but this time I went with my eight year old daughter to see how it shapes up for kids. The weather doesnt allow us to sit outside so we make do with a table next to the window inside. Its busy and has a lively atmosphere of families enjoying themselves. The menu choice is good, particularly for children, as you would expect in an Italian restaurant. There is a selection of pizzas, pasta dishes, focaccias and also drinks and desserts, not to mention the 30 different ice creams that Seren keeps on about! Once we have decided on what to have I go to the till to order. Noticing that I am on my own with a child a helpful waitress says shell keep an eye on her while I am at the till and I return to Seren busy with paper and pencils. Definitely a good spot for drawing. Our food arrives and I tuck into tagliatelle pesto Genovese, a delicious pasta with a pesto sauce. Seren has pizza margherita which she says has a crisp crust and bubbling cheese. One of the great things about Verdis is its attitude to young customers. They are made to feel welcome with helpful friendly staff. The menu doesnt patronise young diners by offering them turkey dinosaurs and chips, but offers them half sized pasta portions for half the price along with the other menu choices that are child friendly anyway. Of course most children like pizza, pasta and ice cream but you get the impression that children are as valued as adults when it comes to customer satisfaction. We cant leave without trying one of the 30 different ice creams on offer. I go for a modest lemon sorbet while Seren opts for a knickerbockerglory. It came in a tall glass with fruit, strawberry sauce and ice cream (3 scoops). It made a little girl very full but very happy. Food 9 out of 10 Child friendly 10 out 10 Service 9 out of 10 Atmosphere 9 out of 10

Adam Benney's Vietnamese slow cooked pork with Noodles

An absolute gem of a dish has been given to me by post reader Adam Benney from St Thomas. It is a bright, aromatic dish that fills the house with the smells of south east Asia. Again I am using my slow cooker but a casserole or large pan will do on the hob or in the oven. Use an economical cut such as shoulder, which I bought at Hugh Phillips butchers in Swansea Market. This dish requires such little effort so it is perfect for a Sunday lunch, where you wait for its magic to happen while you read the papers.

What you need 2 kg shoulder of pork Piece of ginger, chopped 2 cloves garlic, chopped 2 lemongrass stalks, chopped 1 chilli, whole 100ml water 1 lime, squeezed 1 tbs sugar 1 tbs fish sauce 2 nests of noodles, cooked and cooled Assortment of stir fry vegetables (inc beansprouts) Plus dipping sauce ingredients (see below) What to do 1) In a slow cooker or casserole place ingredients 1 9 and cook on a low heat for 5 6 hours until the pork is tender then shred the pork. 2) When you're ready to eat stir fry some noodles and vegetables in garlic and ginger. 3) When ready put noodles into bowls and place some shredded pork on top. Garnish with bean sprouts, spring onions and coriander and serve with a bowl of soy lime dipping sauce - pound a garlic clove, 2 birds eye chillies and 2 1/2 tbls sugar into a paste. Add 1/3 cup of light soy sauce, 2 1/2 tbls of lime juice and water to taste ( approx 1/4 cup) Any suggestions? http://swanseafoodie.blogspot.com

Welsh Cakes Some simple baking fun for St Davids Day! Kids will enjoy making the mix and with supervision (so they dont burn themselves or the cakes!) they can cook them too. The trick is to make sure you dont overcook them 2 minutes on each side to ensure they stay moist in the middle. Sprinkle with caster sugar and eat warm.

What you need 225g self raising flour 100g butter 75g caster sugar 75g sultanas 1 egg, beaten a little milk pinch of salt extra butter for greasing

How to do it 1) Sieve the flour and salt into a large mixing bowl. Rub in the butter with your fingertips until it looks like breadcrumbs. Add the sugar and fruit and stir in. 2) Pour in the egg and mix until you have a smooth dough. If it is a little too dry then add a tablespoon of milk 3) On a floured surface roll out until 5mm (1/4 inch) thick. Cut into rounds with a 5 cm cutter (or let the kids use novelty shaped ones for a bit of fun). 4) Grease a bakestone or a heavy bottomed frying pan with a little butter and place on a medium hot hob. Bake the welsh cakes for 2 minutes on each side, taking care not to burn them. Keep an eye on the kids here! 5) Dust the welsh cakes with caster sugar in eat as soon as you can. Some of their magic is lost if you keep them too long! You can also split them and fill with jam and butter. Happy St Davids day!

Tips for great food over Christmas that wont break the bank Christmas turkey with all the trimmings will cost you around 65 according to MySupermarket.co.uk. Here are my tips to ensure great Christmas food on a budget. 1) First up shopping. Use your local market for all your fresh foods such as meat, vegetables and cheese. Swansea and Neath markets are two fine examples where you can get the best, freshest produce at a great price. This way you wont be tempted to overstock at the supermarket on foods that you will later throw away. 2) Ditch the turkey! My favourite roast is a shoulder of pork, slow roasted for hours with perfect crackling. A joint large enough to feed 8 10 people will cost around 12. If youve got to have poultry then buy a small turkey or chicken. Dont be tempted to buy a huge bird. Its expensive, can end up dry and half of it will end up in the bin. 3) Make all the trimmings yourself. Why buy frozen roasties at 2.30 when a 5kg bag of potatoes can cost around 1.20. Par boil them and roast for an hour or so in hot fat. Make your own pigs in blankets and bread sauce for a fraction of the cost of the ready made alternative. 4) To ensure a stress free cooking experience dont bother with 4 or 5 separate vegetables. Par boil carrots, parsnips and potatoes (all peeled and cut in half lengthways) in a large pan for 7 8 minutes, drain well then roast in hot fat for an hour. The only other veg you will need to serve is some buttered sprouts or some braised red cabbage. 5) Starters and puddings can be cheap and easy to make. A spiced parsnip soup can be made for around 1 and can be made in advance. Christmas pudding is expensive to make and buy so why not make a few ingredients go a long way with a Knickerbocker glory. Layer in tall glasses some ice cream, crushed ready bought meringue, raspberries and a homemade raspberry sauce (take a pack of frozen raspberries and simmer in a saucepan with 50g sugar and 3 tbsp water for 5 minutes, sieve to a puree and cool) 6) Save your money and take a Spanish Tapas approach to providing guests with party snacks. Nibbles such as chorizo style salami, olives and spiced home roasted nuts are quick and cheap. Small peppers can be bought in jars then stuffed with fillings such as cream cheese. Slice a baguette thinly, toast on both sides, rub with a cut clove of garlic, drizzle with a little olive oil and place a little chopped tomato and basil on top. This combination of meats, bread and vegetables is endless and they are cheap and easy to prepare. 7) Festive drinks can also be luxurious without breaking the bank. As a treat make a Raspberry Cava Cocktail! Sparkling wines such as Cava can be bought for around 4.20 and makes a much nicer and cheaper alternative to Bucks Fizz. Make some raspberry puree (as described above) and place a little in the bottom of a glass and top up with Cava. The colour is festive and kiddies can have a mocktail by replacing the Cava with lemonade.

Homemade chicken burger with tomato and red pepper salsa and spicy wedges Show your kids that whatever Ronald McDonald can do, you can do better. Burger and chips gets such a bad press which is often justified but a homemade version satisfies the kids and your conscience. Serves 4 What you need Burger: 500g/1lb 2oz chicken mince small onion, diced 2 tbsp Worcestershire sauce 1 tbsp ketchup 4 sesame seed burger buns Salsa: 1 red pepper, diced red chilli, finely diced 200g tin chopped tomatoes small onion, diced Wedges: 2 baking potatoes, washed tsp paprika tsp cumin tspn salt 100ml oil

How to do it 1) Preheat oven to 200 c 2) Make the salsa in advance so it has time to cool. Lightly fry the onions, peppers and chilli together for a few minutes then add the tomatoes and simmer for 10 minutes. Add seasoning if necessary. 3) Now the wedges. Cut potato in half lengthways, then again and then into 2 3 wedges. Put the seasoning in a large food bag, add the potatoes and shake to coat. Place on an oiled baking tray and bake for 30 40 minutes, turning once. 4) While the potatoes are cooking you can make the burgers. Combine all the ingredients and shape into burger patties. In a large pan, fry burgers on each side until golden. Place on a baking tray and cook for a further 10 mins in the oven. 5) Split the bun in half, add burger, place a dollop of salsa on top and serve with wedges on the side. Get stuck in!

Chicken chow mein A very tasty and healthy meal your kids will love. You can change the vegetables and the meat to suit what your kids will like. For example beef and broccoli is a great alternative. Get them cooking this one as it is fun and exiting. Serves 2 Ingredients

thumb-size piece fresh root ginger 2 garlic cloves 2 tbsp oyster sauce 1 tbsp tomato ketchup 2 tbsp soy sauce 1 red pepper 1 carrot 2 spring onions 200g bean sprouts 1 large chicken breast 2 nests medium egg noodles 1 tbsp sunflower oil

method

1. Peel ginger and garlic then grate into a bowl. Add the oyster sauce, soy sauce, tomato ketchup and 3 tbsp water and stir. 2. Cut the pepper into quarters on a board. Remove the seeds and stalk, then slice into strips. Cut spring onions lengthways and cut carrot into matchsticks. Open the bag of beansprouts. Cut the chicken into bitesize pieces. 3. Cook noodles according to packet instructions. Alternatively, you could use ready cooked noodles. 4. With everything prepared, you can now start cooking. Heat the wok it's hot enough when it starts to smoke. Add the oil and then the chicken. Use a wooden spoon to keep moving the chicken around the wok until it is cooked. Add the pepper and carrot and stir-fry for a further 1 min. add the noodles, beansprouts and spring onions a handful at a time and cook for 30 seconds. 5. Pour the sauce into the wok and stir well until bubbling. Serve .

Chicken and chickpea curry I adore all styles of curry but have always found Indian curry a bit daunting and when I have made them Im often disappointed with the results. However I made chicken dhansak at school a few weeks back and it was lovely so I feel a bit more confident now. I threw this together in about 10 minutes and it is utterly delicious.

1 onion 2 cloves garlic 1 thumb sized piece of ginger 1/2 green chilli some coriander stalks whizz all of the above up in a food processor 2 chicken breasts, chopped or leftover chicken 2 tbsp medium curry powder 1 tbsp flour 1 tbsp tomato puree 100g chopped tomatoes handful of spinach 1 x 400g tin chickpeas, drained 100ml coconut milk 200ml stock or water fresh coriander, chopped 1) In a large frying pan fry the chicken then add the paste that you have whizzed up and cook for 5 minutes on a medium heat. 2) Add the chickpeas and cook for a few minutes more. Now add the curry powder and cook out for a minute or so, then add the flour and tomato puree and cook for a further 2 minutes. 3) Add the chopped tomatoes and stock. You should have a thick consistency. Add the coconut milk and spinach and simmer for 15 minutes until the chicken is cooked through and add some fresh chopped coriander. For more family friendly recipes and tips see my blog at http://recipes-formy-daughters.blogspot.com

Chicken tikka wraps

A healthy snack or light meal with minimum fuss Serves 2 Ingredients 2 tortilla wraps 1 200g packet ready cooked sliced chicken tikka carrot grated 2 spring onions finely sliced handful of lettuce leaves shredded 2 tbsp natural yoghurt

Method 1) Spread each tortilla with 1 tbsp yoghurt 2) Top with some lettuce, carrot, spring onion and 100g chicken tikka 3) Fold ends in and roll up. Cut in half and serve

Chocolate and butternut squash cupcakes

We have made these in school with great success and they are easy for kids to make. These cupcakes are very chocolatey and unless you tell them kids will never know that theres a vegetable in them!

Makes 24 450g peeled butternut squash, cut into 1 cm cubes 150g dark chocolate 60% cocoa solid, broken into pieces 3 eggs 180g caster sugar 60g plain flour 60g ground almonds 30g cocoa powder 2 teaspoons baking powder

1) preheat oven 180 / 350 / 4 2) line muffin trays with cases 3) Boil butternut squash until soft. Drain, put back in dry saucepan and add chopped chocolate and leave until melted 4) Whisk egg until thick and fluffy (an electric hand mixer is ideal) 5) Add rest of dry ingredients and mix well 6) Mash butternut squash and chocolate to a puree 7) Whisk the puree into the cake mix and divide between the muffin cases. Cook for 15 20 minutes 8) Make some icing to go on top if you like by combining icing sugar, cocoa powder and hot water until the desired consistency 9) Spread icing onto cakes when cool

Chocolate Brownies A gorgeous, chocolatey, fudgy treat for little kids and big kids alike. Kids love to bake and the end result will have them hooked on cooking forever! To achieve a sticky texture rather than a drier one then dont leave them cook any longer than specified. The white chocolate chips are not essential but I think add a nice texture and kids particularly like white chocolate. Makes 16 squares What you need 225g butter 200g dark chocolate, broken into pieces 275g soft brown sugar 4 eggs, whisked 1 tsp vanilla extract Pinch of salt 110g plain flour 110g white chocolate chips 30g cocoa powder 1 tsp baking powder How you do it 1) Preheat oven to 180 / gas 4. Line an 8 inch cake tin with baking parchment making sure it comes up the sides of the tin. 2) Put the butter, sugar and chocolate in a large heatproof bowl and set it over but not in a saucepan of warm water. Let it all melt and stir occasionally. Leave to cool and then whisk the eggs, salt and vanilla extract in. 3) Sift the flour, cocoa powder and baking powder over the mixture and then fold gently in. Now fold in the white chocolate chips. 4) Pour into you cake tin and bake for 30 minutes. Test it by putting a skewer in the middle - it should still have cake mixture stuck to it. Leave to cool in the tin. They are lovely served warm with some double cream or ice cream. Best to have these as a now and again treat!

For other food ideas see http://recipes-for-my-daughters.blogspot.com

Cream of Spring Vegetable Soup Over the next couple of weeks I am going to give a couple of recipes that emphasise local seasonal food. Importing foods means we are spoilt for food choices and can eat strawberries at Christmas. Most children, and some adults do not know what fruit or veg is in season where they live and I personally think we would eat better and also help the environment if we ate local seasonal foods. Our local markets are awash with beautiful bright, local veg ready to be enjoyed. Lots of children dont like vegetable soup. But try shopping for the veggies with them get them to pick some and then let them cook it. Most children will eat what they have prepared themselves and are often pleasantly surprised.

What you need onion, finely diced 1 carrot, finely diced 1 leek, finely diced 1 small potato, finely diced 1 celery stick, finely diced 2 tbsp peas 6 -7 asparagus tips (or any other veg in season) 1 pint of stock made up with vegetable or chicken stock cube 2 tsp flour 2 tbsp cream Salt and pepper 1 knob of butter

How to do it 1) Melt the butter in a large saucepan and add the onions, celery, leek and carrot. Cook on a low heat for a few mins. Add the flour and stir in. add the stock a little at a time. 2) Bring to the boil and add the potato and simmer for 20 minutes. Check vegetables are cooked then add the peas and asparagus and cook for another 2 minutes. Add the cream and season. Serve with crusty bread.

How to eat well on a budget

It is a shocking fact that in Swansea there is a huge gap in life expectancy between the East and West of the city. Even more worrying is that half of the city is obese or overweight. The risks of obesity are well known and type 2 diabetes one of the more worrying dangers. One of the problems is that people dont seem to cook at home anymore; busy parents are increasingly opting for convenience foods which are often laden with additives, sugar and fat. As a result parents are not passing on vital life skills to their children and so the problem is likely to continue down the generations. I believe passionately that good food can be for everyone not just for those with money. Most of us live life on a pretty tight weekly budget and if you shop sensibly and learn a few recipes then you can feed your family well most days. A little time and effort at the shops and in the kitchen can go a long way. You dont need to be a super chef even if you learn the two basic recipes below you and your family will eat well all week. These recipes can be adapted to suit your needs to make a whole host of great tasting, nutritious meals. They are also cheap, costing around 5 - 7 to make to feed a family of 4. Shopping and eating tips 1) Whether you use the market or supermarket, eat fruit and vegetables that are in season i.e. apples in autumn, strawberries in June. This way great fruit and veg will be cheaper. Also eat a variety of fruit and veg, at least 5 a day. 2) If you are on a budget use your local market to buy your food (Swanseas is excellent). This way you are dealing with people who know their produce, can recommend what to buy and importantly you wont be tempted to by convenience foods or junk. You might also find that you will halve you weekly food bill. 3) Try some oily fish, which is rich in Omega 3 and essential for our brain function. If you are not keen on whole fish try my spicy fishcake recipe below. 4) We eat way too many carbohydrates. By that I mean bread, rice, pasta and potatoes. Along with saturated fat they are the number one reason for weight gain. Aim to eat around 20% of your daily diet in carbs and when choosing carbs opt for wholegrain varieties. 5) As a rough guide, eat around 1 2 portions of carbohydrate, 2 portions of dairy products, 2 3 portions of protein (meat and fish), 5 portions of fruit and veg and have just 1 treat a day this includes anything high in fat or sugar.

Easter Cupcakes Some little cupcakes for Easter. A recipe for children to enjoy with minimum supervision as it is an all in one method so its dead easy to do. This is a long standing favourite of the Dwr y Felin food technology department. Thanks to Cathryn and Ros for the recipe. Makes 12. What you need 100g self-raising flour 100g soft butter or margarine 100g caster sugar 25g cocoa powder (optional) 2 eggs 12 cupcake cases Mini eggs to decorate For the buttercream 100g soft butter 200g icing sugar Food colour (optional) 25g cocoa powder (optional)

How to do it 1) Preheat oven to 180 / gas 6 2) Place the flour, butter, eggs, and sugar (plus cocoa powder if using) and mix vigorously until you have something resembling a cake mix. 3) Line a Yorkshire pudding tin with cake cases and then spoon the mixture, about a tablespoon, into each case. 4) Bake for 15 minutes and the take out and cool on a wire rack. 5) While they are cooling make the buttercream. Sieve the icing sugar into a bowl and add the butter mix well until pale and fluffy. You can add some food colour, pale blue, pale green and yellow make lovely pastel coloured cakes for Easter. Also if you have made chocolate cakes then you can add the cocoa powder to make chocolate buttercream. 6) Finally, when your cupcakes are completely cooled you can now add the buttercream to the top and decorate. Either pipe the icing or spread with a knife and then decorate with a few mini eggs or maybe a little fluffy chick! Happy Easter.

Chicken and vegetable fajitas Increasingly, children are acquiring a taste for spicy foods and most kids will know what a fajita is. This is a fairly basic and easy recipe but there are loads you can put in as alternatives leftover chilli, cheese, beef instead of chicken, jalepeno chillies and also guacamole. Make guacamole with 1 ripe avocado scoop out its flesh and whizz up in a food processor with chilli, 1 small clove garlic, 1 tsp salt and the juice of a lime. The tricky bit is rolling them up and eating them without making a mess, but this is also part of the fun of fajitas. Serves 2 What you need 1 chicken breast, thinly sliced (or any leftover chicken from Sunday lunch) 2 tortilla wraps green pepper red pepper sliced onion 1tsp cumin 1tsp paprika tsp chilli powder tsp salt 2tbsp sour cream or yogurt Salsa: 1 red pepper, diced red chilli, finely diced 200g tin chopped tomatoes, drained small onion, diced 1 clove garlic, crushed How you do it 1) First make the salsa by lightly frying the pepper, chilli, garlic and onion until soft. Add the tomatoes and simmer for 5 minutes. Set aside to cool. 2) Marinade the chicken, peppers and onion in the spices for about 1 hour. In a large non stick frying pan heat some oil and fry the chicken, peppers and onions until coloured making sure the chicken is cooked through. 3) Divide the mixture between the wraps (you may have enough for 1 or 2 more), add a tablespoon of salsa and sour cream, fold up and eat straight away.

For other food ideas see http://recipes-for-my-daughters.blogspot.com

Chicken with porcini mushrooms For the next few weeks I am writing about great family meals on a budget that was featured all last week in the Post and this dish is proof that you can eat like a king on a paupers budget! It is essential you use dried mushrooms as the flavour is far more intense and the water you soak them in makes a lovely stock for the dish. I served new potatoes and peas with this. What you need: 1 chicken, cut into saute (8 pieces) 25g dried porcini mushrooms, soaked for 20 mins in hot water, water retained and the mushrooms chopped 4 - 5 button mushrooms, chopped 1/2 a diced onion 1 clove garlic, crushed 1 tbsp marigold veg stock powder 125ml double cream thyme leaves, chopped How you do it: 1) In a large non stick frying pan colour the chicken pieces and remove. Fry the onion, garlic and field mushrooms for a few minutes. Add the porcini mushrooms and then you can add some wine, vermouth or brandy if you want and reduce that down but it is not essential and I didn't use any today. Add 200ml of the mushroom stock (stir the marigold powder in beforehand) and place the chicken pieces back in along with the thyme and simmer, with a lid on for 20 minutes or until the chicken is cooked. 2) When the chicken is cooked, remove it from the pan and add the cream and let it reduce until the sauce is thick. Place the chicken back in the pan and coat with the sauce. For other food ideas see http://recipes-for-my-daughters.blogspot.com

Fruity cereal bars Ditch the ready made ones and get your kids to make their own gorgeous high fibre cereal bars. Yes theyre sweet but they are also packed with dried fruit, seeds, nuts and oats. Dead easy for kids to make and ideal for lunchboxes or a snack. Feel free to mix and match the fruit, seeds and nuts to suit what you like. What you need 4 oz Butter 4oz Brown sugar 3 tbsp Golden syrup 4oz dried fruit there are loads to choose from including sultanas, apricots, and cranberries. Use your imagination. 1oz Sunflower seeds 1oz nuts any you like, hazelnuts, almonds, peanuts. 4oz Oats 1oz Rice krispies 1oz desiccated coconut How to do it 1) Preheat oven to 170 degrees C or gas 3. Line an 8-inch baking tin with greaseproof paper. Melt the butter, sugar and syrup in a saucepan. 2) Place all the other ingredients in a large bowl. Pour over the melted butter, sugar and syrup and stir in thoroughly. 3) Pour the mixture into your tin and press the mixture down into the tin with the back of a metal spoon. Kids can now lick the spoon and bowl! 4) Bake in the oven for 30 minutes. Leave to cool and then turn out of tin. Cut into bars these will keep in an airtight container for a good few days if they last!

Healthy breakfasts Breakfast time can be a particular problem for parents wanting to give their kids a healthy start to the day. Its the one area that I find difficult too especially in the week when we are all in a bit of a rush. Its so easy to reach for the cereal box as a quick fix for busy parents. I run a breakfast club at Dwr y Felin and Im planning on trying them with porridge next September. Porridge is a great breakfast as the oats provide the body with a slow releasing energy source that should keep them going for a few hours.

1) Try a wholegrain cereal with milk and a banana sliced on top or a handful of blueberries. 2) Older children might like some Greek yoghurt with dried or fresh fruit on top with a drizzle of honey. 3) Get to love porridge. Just invent a different name for it! Its filling, warming and high in fibre. Soak the oats in water the night before to cut down the cooking time. Serve with fruit and brown sugar on top. 4) Why not make your own smoothies? Combine a handful of frozen fruit such as mango, blueberries or summer fruits with a banana, a tablespoon of yoghurt, a drizzle of honey and orange or apple juice and blitz with a blender. 5) On the weekend make some fruity drop scones. Combine 1 cup selfraising wholemeal flour and a pinch of sugar with 1 cup of milk. Add 1 egg and whisk up. Grate 1 apple or pear into the mix. Lightly grease a frying pan and drop a tablespoon of the mix and cook on each side for 1 minute. Serve with banana and honey (or jam and butter).

Homemade Chicken Goujons with Garlic Mayo To be honest goujons is just another name for nuggets and if your kiddies are a fan of this kind of fast food then they will love this easy homemade version. This kind of food has acquired an unhealthy reputation because it is sold at fast food outlets and as a convenience product which is often laden with undesirable extras. The best way to serve this is with some potato wedges done in the oven or with a nice green salad. What you need 2 small chicken breasts 100g breadcrumbs 50g flour 1 egg (whisked up) 1 tsp dried thyme 1 tsp grated lemon zest Oil for frying 2 tbsp mayonnaise 1 clove garlic, crushed How to do it 1) Make the mayo by mixing the crushed garlic with the mayo and putting back in the fridge until youre ready to use it. 2) Slice the chicken breasts into finger length slices and set aside. 3) Now you need three bowls. One with the flour in, one with the egg in and one with the breadcrumbs in. Add to the breadcrumbs the lemon zest and thyme and mix around. 4) Now individually dip each chicken piece into the flour, then the egg and then the breadcrumbs. Repeat until they are all coated. 5) Heat a layer of oil in a wide, non stick frying pan. Shallow fry in batches ensuring they are evenly cooked and golden. The chicken must be over 75 degrees to be safe to eat and to check cut one in half and make sure there are no pink juices. For more family friendly recipes and tips see my blog at http://recipes-formy-daughters.blogspot.com

Homemade fishfingers with tartare sauce We went swimming down Pwll du in the recent warm weather and nothing gives you an appetite like a day of fresh air and swimming. Fortunately I had all the ingredients for this dish and made it with relish knowing my lot would polish it all off in a flash. Easy to do and nothing gives you greater satisfaction than being able to give your kids a homemade favourite. Wash it down with some homemade lemonade. What you need 300g skinless white fish 2 tbsp plain flour Salt and pepper 2 eggs, beaten 100g dried breadcrumbs 3 tbsp oil How to do it 1) Cut the fish into finger sized pieces 2) In three separate bowls place the flour, egg and breadcumbs 3) Dip each piece of fish into the flour, then the egg then coat in breadcrumbs 4) Heat the oil in a large non stick frying pan and fry the fishfingers for five minutes turning once. Serve with homemade tartar sauce mix 2 tbsp mayonnaise with 2 chopped gherkins, 1 tsp capers and some chopped parsley. You could serve them with a salad and potato wedges and wash it down with some homemade lemonade. Seren wanted to make some lemonade which is perfect for summer. Grate the zest and squeeze the juice of 6 lemons into a saucepan and add 150g of caster sugar. Bring to the boil to dissolve the sugar and strain into a jug. When cool add a little to a tall glass, add ice and soda water to serve. For other recipes see http://recipes-for-my-daughters.blogspot.com/

Homemade focaccia bread Continuing with my Italian theme this will introduce your children to the joys (magic, even) of making bread. Nothing beats freshly baked bread and of course you can make a plain loaf but this focaccia, brushed with olive oil and sprinkled with sea salt is fantastic. Kids love making bread and its a great opportunity to try some new sandwich filling ideas with them. What you need 500g strong white bread flour 300ml warm water (37 degrees) 1tbsp sugar 1tsp salt 7g sachet dried yeast 1tbsp olive oil 1tsp sea salt How to do it 1) Place the water, sugar and yeast in a jug, stir and leave to stand some place warm for 10 minutes (it will start to react). 2) In a large mixing bowl put the flour and salt together and make a well in the centre. Add the yeasty water and mix, initially with a wooden spoon, then with your hands. You should have a smooth dough with no cracks. Knead for 10 minutes. 3) Leave the dough in the bowl and cover with cling film and put somewhere warm for an hour or so until it doubles in size. 4) Knock back the dough i.e. push the air out of it and then shape into 1 large or 2 small rectangles. Place on a greased baking sheet and, if you like, press indentations into the dough. Leave to prove for 20 minutes. Preheat oven to 190 degrees. Brush with olive oil and sprinkle with sea salt. Bake for 20 minutes. 5) Eat warm or leave to cool slightly, slice through the middle and fill with mozzarella cheese, sliced tomato and parma ham. Follow my blog at http://recipes-for-my-daughters.blogspot.com

Tortillas The tortilla is relatively new to us and you can do loads with them. From lunchboxes to Mexican meals they have become a staple in my home and we have introduced with success to the pupils at Dwr y Felin. Here I am going to give you 2 recipes to get you started.

Houmous and vegetable wraps Alternatively you can use homemade guacamole instead of houmous. Make with 1 ripe avocado scoop out its flesh and whizz up in a food processor with chilli, 1 small clove garlic, 1 tsp salt and the juice of a lime What you need 2 tortilla wraps 2 tbsp houmous pepper carrot grated red onion finely sliced How to do it 1) 2) 3) Spread each tortilla with 1 tbsp houmous Top with pepper, carrot and red onion. Fold ends in and roll up. Cut in half and serve

Quesadilla Tortillas can be eaten toasted and this recipe shows how versatile the humble Mexican bread can be. What you need 2 tortilla wraps 100g grated cheddar cheese Fillings can include shredded ham or chicken, sliced onion or peppers, salsa or jalepenos. just use your imagination How to do it 1) 2) 3) 4) 5) 6) Put a large frying pan on a medium heat Put 1 of the tortillas in the pan (no oil) Add your fillings, including the cheese Put the other tortilla on top and cook for 2 mins Flip it over and cook on the other side for a further 2 mins Slide out onto a board and cut into 4

Lentil and bacon soup A cheap, easy and warming soup for the cold weather. Serves 4 3 carrots 1 onion 2 sticks of celery 2 thick rashers smoked streaky bacon or pancetta cut into cubes 200g red lentils 1 litre chicken or vegetable stock (made up with boiling water and a stock cube) Chop the onion, carrot and celery into medium dice and set aside. In a large saucepan fry the bacon until golden. Add the vegetables and cook for a further 3 minutes. Add the lentils then the liquid. Bring to the boil and then simmer for an hour (or more if you can) you are looking for a thick consistency. Keep an eye on the liquid level though top up with water if becoming to thick as it can burn on the bottom if your not careful. Season with salt and pepper and serve with crusty bread.

Lemon and Marscapone Tart This beautiful tart is a bit like a cheesecake only that it is baked and has a pastry base. Its great to make with children as it introduces them to a few new techniques like whipping egg whites and folding in. the base is made using ready-made and rolled puff pastry. As you know I always extol the virtues of homemade over shop bought but this is an exception. Making puff pastry from scratch is a real palaver and the alternative is great and time saving. What you need 125g or a sheet of ready rolled puff pastry 200g tub marscapone cheese 200g tub ricotta cheese 125g caster sugar 6 eggs (yolks and whites separated) 3 lemons (zest and juice) How to do it 1) Line an 8 inch pie dish with the puff pastry, allowing the pastry to hang over the sides. Set oven to gas 5, 190 electric. 2) In a large bowl, whisk the egg yolks and 100g of sugar together and then add the two cheeses and mix in. Add the lemon rind and about 2 tablespoons of juice. 3) In another large bowl whisk the egg whites until firm then add the 25g sugar and whisk until stiff. Now fold the two mixtures gently together do not whisk or the air will come out of it. 4) Pour the mixture into your dish, over the pastry. Fold the overhanging pastry into the dish you want a rustic look nothing too precise. 5) Bake for about 40 minutes and then leave to cool. Its nice eaten slightly warm with some cream.

For more family friendly recipes and tips see my blog at http://recipes-formy-daughters.blogspot.com

Danny Rees

How to eat well on a budget

It is a shocking fact that in Swansea there is a huge gap in life expectancy between the East and West of the city. Even more worrying is that half of the city is obese or overweight. The risks of obesity are well known and type 2 diabetes one of the more worrying dangers. One of the problems is that people dont seem to cook at home anymore; busy parents are increasingly opting for convenience foods which are often laden with additives, sugar and fat. As a result parents are not passing on vital life skills to their children and so the problem is likely to continue down the generations. I believe passionately that good food can be for everyone not just for those with money. Most of us live life on a pretty tight weekly budget and if you shop sensibly and learn a few recipes then you can feed your family well most days. A little time and effort at the shops and in the kitchen can go a long way. You dont need to be a super chef even if you learn the two basic recipes below you and your family will eat well all week. These recipes can be adapted to suit your needs to make a whole host of great tasting, nutritious meals. They are also cheap, costing around 5 - 7 to make to feed a family of 4. Shopping and eating tips 1) Whether you use the market or supermarket, eat fruit and vegetables that are in season i.e. apples in autumn, strawberries in June. This way great fruit and veg will be cheaper. Also eat a variety of fruit and veg, at least 5 a day. 2) If you are on a budget use your local market to buy your food (Swanseas is excellent). This way you are dealing with people who know their produce, can recommend what to buy and importantly you wont be tempted to by convenience foods or junk. You might also find that you will halve you weekly food bill. 3) Try some oily fish, which is rich in Omega 3 and essential for our brain function. If you are not keen on whole fish try my spicy fishcake recipe below. 4) We eat way too many carbohydrates. By that I mean bread, rice, pasta and potatoes. Along with saturated fat they are the number one reason for weight gain. Aim to eat around 20% of your daily diet in carbs and when choosing carbs opt for wholegrain varieties. 5) As a rough guide, eat around 1 2 portions of carbohydrate, 2 portions of dairy products, 2 3 portions of protein (meat and fish), 5 portions of fruit and veg and have just 1 treat a day this includes anything high in fat or sugar.

Packed lunch ideas

The recent emphasis on healthy school meals has thrown a spotlight onto packed lunches. More and more schools across the country are turning out really good school meals and parents can know that when their child goes to school they will have a hot nutritious lunch. However, lots of parents still go for the packed lunch option, as I do with my children and I find it difficult day in day out to give my kids a healthy lunch that has some variety in it. A recent report (http://www.bbc.co.uk/news/health-14770377) that highlights the huge amount of salt in supermarket bread means that I dont want the kids to have a sandwich every day, not least because it becomes boring after a while. So here are some tips, recipes and guidelines to give your kids a packed lunch that is delicious and healthy. If your kids like sandwiches then try them with a variety of beads such as wholemeal or pitta or you could make a tortilla wrap instead. You can use a variety of great fillings such as cream cheese, cucumber and ham or leftover roast chicken mixed with BBQ sauce with a little shredded lettuce or for the more adventurous hummus with grated carrot and pepper. Also below is a recipe for a chicken tikka wrap. On cold winter days fill a wide neck flask with homemade tomato soup or lentil and bacon soup (see recipe), leftover casserole or their favourite pasta dish. My youngest daughter just wont eat sandwiches so I make her a noodle salad (her favourite) or a pasta salad. For the pasta salad, combine cooked cooled pasta with a diced tomato, a couple of torn basil leaves, a couple of cubes of mozzarella cheese and a little olive oil. For a noodle salad combine cooked cooled noodles with a Thai style dressing of 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp sugar and a squeeze of lime. Add in their favourite diced up veg, ideally with a variety of colours, pop a few torn coriander leaves in and thats it. The best thing about these salads is that you can make 2 or 3 pots up and keep them in the fridge.

Kids generally like bite sized finger foods so you could add a few vegetables such as carrot, cucumber and celery sticks or some cherry tomatoes or a little tub of fruit salad comprising grapes, raspberries and blueberries. Other bite sized treats include pieces of their favourite cheese, crackers, breadsticks, ham, salamithe list is endless. I really think that if your kids have a healthy lunchbox then a treat is essential. A packet of crisps or a biscuit bar is fine. Even better would be a homemade sweet treat such as banana bread or a healthy cereal bar (see recipe). Include a drink to keep your child hydrated and help them concentrate. Go for still / sparkling water, semi-skimmed milk, or unsweetened fruit juice. At Dwr y Felin we recently had a class discussion on energy drinks. It surprised me how many kids had it as a normal part of their day and personally as a parent these products are the last thing I would ever let my children have as they contain so much sugar and are marketed in a way that suggests that they are a vital source of energy.

Recipes

Fruity cereal bars What you need 4 oz Butter 4oz Brown sugar 3 tbsp Golden syrup 4oz dried fruit there are loads to choose from including sultanas, apricots, and cranberries. Use your imagination. 1oz Sunflower seeds 1oz nuts any you like, hazelnuts, almonds, peanuts.

Party food If you are planning a street party for the Royal Wedding then this is a perfect time to celebrate all that is good about British food. Our national dishes are considered to be a bit of a joke around the world but I can think of nothing more celebratory and delicious than British classics such as sherry trifle, smoked salmon and cucumber sandwiches or prawn cocktail washed down with ginger beer or a pot of tea (cup and saucer please). Many dishes from around the world are considered national favourites to us Brits think of chicken tikka masala, chow mein or spaghetti bolognaise. While I think these dishes are fantastic, and reflect the changing nature of our communities, it would be a real shame not to enjoy dishes our parents and grandparents served us. As with all food you cant beat homemade from scones to sausage rolls - the shop bought versions dont match up. A celebration is also a perfect opportunity to get the kids involved. So drag them off the sofa, give them a mixing bowl and get them cooking. The recipes Ive shown here are ideal for children to make. Smoked salmon and cucumber sandwiches This is less a recipe more general guidelines to quantities and things to consider. Although you might think this is expensive, it isnt if you buy a small pack of smoked salmon you can make it stretch by chopping it up and mixing with a 300g tub of cream cheese. If you do it this way you wont need to butter the bread. You can use whichever bread you like but wholemeal is good with salmon. An 800g gram loaf will make roughly 8 rounds of sandwiches and then cut into 32 triangles. Sausage rolls A quintessential British party food treat. A great example of homemade knocking the shop bought version into a bowler hat any day! These are simple to make and give a lot self-satisfaction. Easy for kids to make. Makes 16 24 450g/1lb sausage meat (take skins off shop bought sausages if you cant get sausagemeat) salt and pepper 450g/1lb ready-rolled puff pastry 1 tbsp Worcestershire sauce 1 tsp dried herbs such as thyme or rosemary 1 egg, beaten 1) Preheat the oven to 200C/400F/Gas 6. 2) Add the Worcestershire sauce, herbs and sausage meat and season well with salt and freshly ground black pepper. Mix until thoroughly combined.

Peanut butter and choc chip cookies In my experience making cookies is most kids favourite cooking activity, mainly because they will enjoy sampling the results. Its a great way to get children interested in cooking and it will teach them the basics in the kitchen. It is essential to teach children to how to keep safe and clean while cooking as well as how to mix ingredients and how long to bake things for. Get your kids into the habit of washing their hands and wearing an apron (you can even get kids chef outfits if they are really serious) and also teach them how to use oven gloves so they can safely get food from the oven. The more you show them then the more they will be able to do for themselves and then their confidence will grow.

Makes: 8 - 10 What you need:

8 tbsp plain flour 2 tbsp caster sugar 2 tbsp crunchy peanut butter 75g chocolate chips 1 egg yolk 50g butter, softened

How you do it: 1. Preheat the oven to 180C/Gas 4. 2. Place the flour, sugar, peanut butter, chocolate chips, egg yolk and butter into a large bowl and mix together until combined to a smooth dough. 3. With lightly floured hands, break off evenly sized pieces of the dough and roll balls the size of a 50p

Pizza Margherita Home made cheese and tomato pizza is amazing. My advice is to keep it simple. Kids just love making this as it teaches them how to make bread and shows them how healthy pizza can be when you make it yourself. Beats a takeaway anyday! Makes 4 six inch pizzas What you need For the bread dough: 500g strong bread four 330 ml warm water 1 tbsp sugar 7g sachet yeast 1 tsp salt For the pizza: 8 tbsp tomato sauce (the recipe I gave recently or make your own simple version by frying 1 sliced clove garlic in 1 tsp oil, add a small tin of chopped tomatoes and a tbsp of tomato puree) 2 x mozzarella cheese balls (sliced up) Bunch of basil Any additional toppings you fancy How to do it 1) First make the dough by putting the flour, salt, yeast and sugar in a large mixing bowl. Add the water and mix to a dough. Knead for 10 minutes then cover and put somewhere warm until it doubles in size. Preheat oven to 200 degrees Celsius. 2) Knock back the dough, divide into 4 and then roll out into a 6 inch circle and place on a baking sheet. Repeat with the other 3 pieces of dough. 3) Spread 2 tbsp of sauce on the base and then add a few slices of cheese, a few basil leaves and any other toppings you may want. Bake in the oven for about 15 minutes or until cheese is golden. Serve with a green salad. Delicious! For other recipes see: http://recipes-for-my-daughters.blogspot.com/

Raspberry Ripple Porridge Breakfast, particularly on weekdays is often an uninspiring and unhealthy affair and I am as guilty as any parent. The problem often revolves around time. Most families are trying to get washed, dressed and breakfasted in a short space of time and often leave the house with an inadequate meal inside them. Breakfast cereals offer convenience but little else as they tend to be high in sugar. Children burn through this energy quickly and can be tired and hungry by 10 oclock. This recipe contains oats and they release energy slowly, ensuring your little ones stay fuller longer. This dish is beautiful but porridge does have an image problem. Just give it a different name! Serves 2 What you need 100g porridge oats 50g sugar 500ml water 100ml milk Handful of raspberries 2 tbsp cream Squeeze of honey Squeeze of raspberry sauce (see below) How you do it 1) In a large non stick saucepan put the oats and toast over a medium flame for a few minutes, stirring constantly. Add the sugar and let that melt. You could keep a little to decorate over the top later. 2) Now add the liquid and bring to the boil then simmer for 10 mins until cooked. Turn off heat and let it rest for a few minutes. 3) Add the raspberries, cream, honey and a squirt of sauce and stir. Enjoy straight away. For extra flavour, and goodness, make a raspberry sauce by simmering a 500g bag frozen raspberries with 100ml water and 100g sugar. Push through a sieve and store in the fridge. Use on ice cream etc For other food ideas see http://recipes-for-my-daughters.blogspot.com

Real Hot Chocolate with Caramelized Bananas This hot chocolate is the real deal. Instant hot chocolate is laden with sugar and is best avoided. Serve with caramelized bananas on toast for a gorgeous supper treat. Children love making this but care needs to be taken with the hot milk, so adult supervision is a must on this one. Caramelized bananas on toast are delicious and a great way of increasing fibre and fruit content in one go. Other fruits lend themselves well to this plums and peaches are excellent. You can also change the bread try fruit loaf or brioche instead. Again easy for kids to make but care must be taken when using the grill. Enjoy!

Hot Chocolate 2 generous mugs

What you need: 300ml milk 50g chopped plain chocolate 3 tsp sugar (or to taste) How you do it: 1) Place the milk in a saucepan and bring to the boil, watching that it doesnt boil over. 2) Place the chocolate, sugar and milk in a heatproof jug and pour over the hot milk. 3) Whisk until the chocolate has melted and the sugar dissolved. Keep whisking if you want a frothy top. For a naughty treat top with whipped cream and chocolate shavings!

Caramelized Bananas

What you need: Knob of butter 1 slice of wholemeal bread 1 banana 1 tsp brown sugar Pinch of cinnamon, nutmeg or ginger (I prefer cinnamon) How you do it: 1) Preheat the grill to high. Lightly toast the bread on both sides and then butter one side. 2) Slice the banana and lay on top of the toast. Sprinkle the sugar and cinnamon over the banana and grill until golden

Ricotta Dumplings with Tomato Sauce I have recently been to Italy and was inspired by the food there. I was struck by how well Italian children eat and pleased to see that junk food played second fiddle to home cooked food. The focus seemed to be on simple, cheap, seasonal foods prepared with love and care. This is so easy, my 8 year old made it recently so it is perfect for kids. If your kids like pasta with tomato sauce then this is a perfect alternative. I called it homemade pasta (didnt call it dumplings!) so I fooled her a little. My favourite dish so far this year and it cost less than 1 per person to make. What you need For the dumplings: 200g ricotta cheese 220g plain flour 25g grated parmesan cheese 3 egg yolks Salt and pepper For the tomato sauce: 2 x 400g tins chopped tomatoes 2 cloves garlic, chopped 1 tbsp olive oil 6-7 basil leaves

How to do it 1) Put a large saucepan of salted water on to boil. Make the dough by combining all the ingredients for the dumplings and mix to a smooth dough with your hands. Cut dough into 3 pieces and roll out into a long sausage shape and cut into thumb sized pieces. 2) Make the tomato sauce by heating the oil and frying the garlic for 1 minute. Add the tomatoes and simmer for 10 minutes. Add the basil and season. 3) When the water is boiling add the dumplings. They will rise to the surface when cooked about 4- 5 minutes. Give about 10 per portion and spoon some of the sauce over. Finish with more grated parmesan and a green salad.

Sausage meatballs with tomato sauce

This is a great sauce to make in large quantities as it freezes well. Its jam packed with tasty vegetables and if you whiz it up to a puree the kids wont know its in there. I use this sauce at Dwr Y Felin in loads of dishes. A particular favourite is the meatball melt baguette. A great example of how you can make fast food healthy!

1 carrot, stick of celery, 1 onion, courgette, 2 cloves garlic 1 tbsp tomato puree 2 x 400g chopped tinned tomatoes 1 tbsp olive oil pinch of sugar and salt 2 tspn oregano 8 good quality pork sausages (or flavoured ones)

1) First up tomato sauce. Peel and prepare the veg by grating it all straight into a large saucepan and add the oil. Place on a medium heat and cook without colour for 5 minutes. 2) Add the 2 tins of tomatoes, tomato puree, oregano, salt and sugar then simmer for 15 20 minutes. Puree until smooth with a hand held blender or food processor. 3) Run a knife down the length of each sausage and pull out the sausage meat. Take a small amount and roll into a meatball shape. Heat oil in a large non-stick frying pan and fry meatballs until golden and thoroughly cooked. Add the tomato sauce. 4) You can either serve this with your favourite pasta shapes or make a fantastic meatball melt by slicing a baguette in half lengthways, filling it with meatballs and sauce. Top with cheese and pop under the grill until melted.

Sausage Rolls

I really believe that children will grow up to be healthy and happy if they learn how to cook for themselves. One of the factors behind our obesity problem in the UK is our reliance on convenient fast food, whether its from a supermarket or takeaway. Of course we all need to treat ourselves but it seems that cooking has become something we generally dont do anymore. Breaking that cycle has to start with children and while sausage rolls are definitely not terribly healthy, I think that getting children cooking simple things like this will show them the alternatives to convenience foods. Makes 16 24 450g/1lb sausage meat (take skins off shop bought sausages if you cant get sausagemeat) salt and pepper 450g/1lb ready-rolled puff pastry 1 tbsp Worcestershire sauce 1 tsp dried herbs such as thyme or rosemary 1 egg, beaten 1) Preheat the oven to 200C/400F/Gas 6. 2) Add the Worcestershire sauce, herbs and sausage meat and season well with salt and freshly ground black pepper. Mix until thoroughly combined. 4.Roll the puff pastry out into a large rectangle, then cut into two long rectangles. 5.Place a layer of sausage meat mixture down the middle of each pastry rectangle, then brush each with beaten egg on one edge. 6.Fold the other side of the pastry over onto the egg-washed edge. Press down to seal and trim any excess. Cut each pastry roll into 8-10 small sausage rolls. 7.Place the sausage rolls onto a baking tray, egg wash the tops and transfer to the oven to bake for 15-20 minutes, or until crisp and golden and the sausage meat is completely cooked through. For other food ideas see http://recipes-for-my-daughters.blogspot.com

Slow cooked lamb with pearl barley Now that the kids are back at school the last thing you want sometimes is to cook after work. One of the best things I ever did was to invest in a slow cooker. Mine cost about 20 and it has repaid me many times over with a meal ready to come home to. You need an economical cut of lamb, some root vegetables and water. That is it really and you can serve it as a stew with some dumplings or as I prefer it for the last hour of cooking pop 150g of pearl barley into the pot and let it absorb all the juices. This will make it a more substantial dish.

What you need Half shoulder or breast of lamb 2 onions, sliced or diced 2 carrots, cut into chunks 1 clove garlic, crushed 300ml water or vegetable stock herbs such as thyme and rosemary 150g pearl barley How to do it 1) In a large non stick frying pan heat a little oil and slowly colour the onions and garlic. Then add the lamb to the pan to colour all over. Transfer to your slow cooker or casserole dish and add the stock or water to the hot pan and pour this in with the lamb. You can pop in some herbs if you wish. Cook for 3 hours in an oven or 5 hours in a slow cooker. 2) You can serve on its own or with dumplings but I like to add some pearl barley you can add this for the last hour of cooking.

Fruit Smoothies These delicious and healthy smoothies are a fantastic way of getting the little ones to eat two of their five portions of fruit and vegetables. Takes minutes to prepare for breakfast. Serve with a slice of wholemeal toast for a great start to the day. These smoothies are so easy to make all you do is whizz up a few ingredients in a blender! Blueberry Blush 150g frozen blueberries a banana 2 tbsp natural / greek yoghurt 200ml apple juice 2 tspn honey Mango Smash 150g fresh or frozen mango a banana 2 tbsp natural / greek yoghurt 200ml orange juice 2 tspn honey Mixed Berry Belter 150g frozen mixed berries a banana 2 tbsp natural / greek yoghurt 200ml apple juice 2 tspn honey For these three smoothies place ingredients in a food processor and whizz up until smooth. Serve in a tall glass with crushed ice and a fruit garnish if you like. Totally Tropical 150g cubed pineapple Juice of 1 lime Flesh of 2 passion fruit 200ml pineapple juice a banana Whizz everything up except for the passion fruit which you scoop out and mix in. Stunning Strawberry Milkshake 150g frozen strawberries 100ml milk 6 tbsp strawberry yoghurt 2 tsp honey 1 tbsp vanilla ice cream a banana

Spaghetti Marinara Sometimes children will really surprise you. You may think my kids will never eat this as it is a very grown up dish and I think we pander to our children too much at mealtimes but I passionately believe that children are as exited by new foods as adults and my experience tells me that kids love spicy foods and familiar things that they know like spaghetti. I also think this gives children a gentle introduction to fish and seafood. This is dead cheap to make as you only need a handful of mussels. Serves 2 What you need: 200g spaghetti A large handful of mussels Small pinch dried chilli flakes 1 crushed clove of garlic 200g halved cherry tomatoes Finely chopped parsley (optional if your kids wont eat anything green) 100ml white wine / fish stock / water depends on your sensibilities!!

What you need to do: 1) Clean your mussels and discard any open ones (they are dead) 2) In a large pan cook your spaghetti and set aside. 3) In another large pan heat a little oil and gently cook the garlic then add the tomatoes and chilli and cook for a couple of minutes. 4) Now add the mussels and add wine / stock / water put a lid on the pan. The mussels will open in a couple of minutes (discard any that dont open). 5) Now add the spaghetti and toss everything together. Add the parsley if using. Italians would never serve fish with cheese but I quite like a little parmesan with this dish. For more tips, advice and recipes visit my blog at: http://thekidsareeatingalright.wordpress.com/

Spinach pesto with pasta

Traditional pesto is gorgeous and my kids really like it, so I took the opportunity to add spinach to it to see if they noticed and they didn't. This is pesto with a difference - it contains a few additional flavours such as lemon and chilli and it also contains a large handful of spinach. I've tried spinach with the kids as a side dish but they didn't like it so Ive hidden it. I do this all the time now with lots of dishes. It is quick and easy for me to make and depending on how much you use it will last a few days. I've used cashew nuts instead of pine nuts because they are much cheaper and to be honest there's no real difference. What you need 150g pasta 1 small bunch of basil 1 large handful of spinach, washed and dried 25g cashew nuts, toasted 1 small clove garlic zest of 1 lemon 1 tspn dried chilli flakes or 1/4 chopped fresh chilli 75g grated parmesan cheese 100ml olive oil How you do it 1) Cook pasta according to packet instructions 2) Make the pesto by placing the toasted cashews and other ingredients (except for olive oil and parmesan) in a large food processor and whizz up. I like mine quite smooth but you can make it to the texture you like. Add the parmesan and then gradually add the oil and if it isn't enough (i.e. pesto too dry) then add a little more. 3) Stir in the pasta and serve with a little more parmesan if you like.

For other food ideas see http://recipes-for-my-daughters.blogspot.com

Creamy pasta with bacon and spring vegetables This few months of spring and early summer are a real treat for cooks. This is a perfect time to get children to try and even enjoy some new seasonal veggies. Encourage your child to pick one new vegetable to go in this delicious creamy pasta and try and make it a green one such as asparagus, peas, spinach or courgette and also try a new pasta shape. My daughters current favourite is orecchiette which translates as little ears. Enjoy! What you need 150g pasta shapes 75g diced bacon or pancetta 2 spring onions, sliced 50g of a spring vegetable of your choice 2 tbsp crme fraiche 50g grated parmesan cheese Salt and pepper to taste 1 tbsp oil or butter

How to do it 1) Put a large pan of water on to the boil and add pasta when water is boiling and cook pasta according to the packet. Drain and set aside. 2) In a large saucepan or frying pan add half the oil or butter and place on a medium heat. Add the bacon and fry until crisp. Remove and set aside and wipe pan clean. Add remainder of oil or butter and place pan back on the heat and add the spring onions and cook for 2 minutes. 3) Add your chosen spring vegetable and cook for a few minutes. Add crme fraiche and allow to bubble. Add the parmesan cheese and turn the heat off. Add the bacon and pasta and stir together. You can season it but be careful with salt. Transfer to a bowl and serve with a simple green salad.

Spring Vegetable Risotto The UK asparagus season is short and we seem to be forgetting what is best to eat at particular times of the year and asparagus is a perfect example of the joys of seasonality. It seems all the more delicious as its earthy charms are so fleeting in the food year. Children can learn a little more about seasonality and spring is a lovely time to introduce them to new things. Giving your family a beautiful dish like risotto seems quite normal to me but to others ridiculously extravagant. However, it costs around 1 per person to make and that makes this dish not only delicious but good value for families too. What you need

6 asparagus spears, sliced Handful frozen peas 1 carrot peeled and finely diced 75g butter onion, finely chopped 250g risotto rice 50g grated parmesan 1 ltr veg stock How to do it 1. In a large pan melt half of the butter and then add the onion. This needs to be cooked for about 5 minutes but with no colour. Then add the carrots and asparagus and cook for a couple of minutes longer. 2. Now add the rice, stir and add the peas. 3. Now add the stock 2 ladles at a time until it has almost evaporated and so on until rice is cooked. Ensure it is not too sloppy as you now need to add more butter and parmesan to finish the dish. Turn the heat off. 4. Season as you wish, spoon the risotto into 2 large bowls and serve with a little more grated parmesan. For more family friendly recipes and tips see my blog at http://recipes-formy-daughters.blogspot.com

Stuffed Jacket Potatoes A baked potato, with a little butter added is the simplest meal ever all you do is pop them in the oven and leave them to cook. However, for something a little different you can fill em and grill em! Makes 4 potatoes Bake 4 medium sized baking potatoes in a moderately hot oven for 1 to 1 hours. Wash and prick them before baking and if you like rub with oil and sprinkle with salt. Cheese, ham and onion Cut your potatoes in half and scoop out the flesh into a mixing bowl. Add 2 chopped spring onions, 50g chopped ham, 1tbsp mayo or crme fraiche and 50g cheddar cheese. Season with salt and pepper if you like and mix together. Then spoon mixture back into the potato shells, sprinkle with a little more cheese and pop under the grill until golden brown. Mushroom melt As above but replace the ham with 150g chopped fried mushrooms. Season with salt and pepper if you like and mix together. Then spoon mixture back into the potato shells, sprinkle with a little more cheese and pop under the grill until golden brown. Tuna topper Cut your potatoes in half and scoop out the flesh into a mixing bowl. This time you only need half of the potato mix. Add 2 chopped spring onions, 185g tuna, 1tbsp crme fraiche and 4tbsp sweetcorn. Season with salt and pepper if you like and mix together. Then spoon mixture back into the potato shells, sprinkle with cheese and pop under the grill until golden brown.

For other food ideas see http://recipes-for-my-daughters.blogspot.com

Thai Butternut Squash Soup Hot, spicy and creamy perfect for cold winter days Serves 4 500g diced butternut squash 1 onion 2 teaspoons of red Thai curry paste 100 ml of coconut milk 1 pint chicken or vegetable stock (made up with boiling water and a stock cube) Chop the onion and fry over a medium heat for 5 minutes without colour. Add the butternut squash and fry for a further minute. Add the red Thai curry paste and stir in to the vegetables. Add the liquid, bring to the boil and then simmer until the squash is soft. Add the coconut milk and puree in a food processor or with a hand held blender. Check seasoning and consistency. Serve with crusty bread.

Thai fishcakes These are a revelation! I came up with this recipe at Dwr y Felin so that I could get the kids to eat oily fish once a week, which is rich in omega 3. I didnt think they would be keen but they have proved a hit. Any health concerns you may have about fying is, in my opinion, offset by the general healthy nature off the dish itself.

Serves 6 What you need: 25 50g Thai red curry paste (depending on how spicy you like it) 1 bunch coriander, chopped 300g mashed potato (or butternut squash or mixture of both) 400g tin of pink salmon, drained with skin and bone removed 1 red onion, finely chopped 1 bunch spring onions, sliced Oil for frying For the coating: 200g breadcrumbs 1 egg, beaten 100g flour

How you do it: 1) Cook the red onion, chopped coriander stalks and spring onions in a little oil for a few minutes 2) Either using a food processor or a potato masher, combine all the ingredients together so it is well mixed 3) Shape into cake shapes with your hands and place in the fridge to firm up for an hour 4) Now you are ready to coat them in breadcrumbs. In 3 separate bowls, place the flour, egg and breadcrumbs. Take each fishcake and coat it in the flour (shake off the excess) then dip it in the egg and finally coat with breadcrumbs. Repeat until they are all done. 5) In a large frying place some oil and put on a medium heat. Fry the fishcakes on each side until golden. Finish cooking in the oven for 10 minutes until piping hot.

Feed your family for around 35 per week My storecupboard challenge

I have a real passion for simple food, nothing fancy just good honest grub made with love and care. I, like most people are feeling the economic pinch, and with increasing living costs it has never been harder to eat well and importantly these days, cheaply. When I mean cheaply I dont mean compromising on lovely ingredients, you can ditch those economy burgers and pot noodles for something homemade, simple and delicious. With a list of essential ingredients that will cost as little as 35 per week you can make 7 great dishes. Some days you can eat some incredible food and others your evening meal will be a modest affair. The key to making this work is by sticking to your list and not being tempted by other offers. My shopping list is based on a supermarket but you will often find cheaper and better quality food at the market or ethnic food store. I have been doing this for a few weeks now and found that my original shop lasted about 9 days and on week 2 I substituted some ingredients for others as you will find you may fancy a change or that you havent actually used all the things on your list. Not included in the list are some staple ingredients that you should have in your cupboard. Also, the total price is for the cheaper or basic range of foods, which are fine but if you wish to have free range eggs or chicken then you basket total will increase. All recipes feed 4 people.

Staples All these items will last a while so wont need to be bought every week Plain flour salt and pepper sunflower oil for frying stock cubes (vegetable) tomato puree olive oil

Storecupboard items Pasta (500g) - 1.00 Chopped tinned tomatoes (400g) x 2 - 31p for basics, 59p for own brand and 98p for Napolina Medium curry powder (80g) - 99p Extra virgin olive oil (500ml) - 1.99 Rice - basics long grain 45p for 1kg or 1.46 for 500g basmati