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Spanish tortilla




Serve with a tossed green salad.

Ingredients :

› 20 ml of vegetable oil
› 2 onions, chopped
› 1 red pepper, cored and chopped
› pinch of salt and pepper if required
› 4 eggs
› 2 large potatoes, boiled and chopped
› 1 dstsp of chopped fresh parsley, or 1 tsp of dried parsley

Method :

  1. Heat the oil in a frying pan.
  2. Add the onions and cook until soft.
  3. Add the red pepper, cook for 5 minutes.
  4. Beat the eggs in a bowl. Add salt and pepper.
  5. Stir the potatoes, parsley and fried vegetables into the egg mixture.
  6. Pour the egg mixture into the heated frying pan and spread evenly to the edge.
  7. Cook for 5 minutes until the egg mixture comes away from the side of the pan.
  8. Place the pan under a preheated moderate grill for about 3 minutes to cook the top of the tortilla
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Packed lunch 5-Day




Lunchbox Planner :


› 1 medium-sized wholemeal bread roll with tomato and cheese

› 1 banana

› handful of carrot sticks › pot of low-fat yoghurt

› bottle of water

DAY 2 :

› small pita bread with tuna and sweetcorn

› 1 orange

› 1⁄2 of a wholemeal scone › handful of strawberries

› glass of milk

DAY 3 :

› 2 tbsp of pasta with 1 tbsp of tomatoes and vegetables

› handful of grapes

› 2 crackers with low-fat Cheddar cheese

› 1 low-fat yoghurt

› bottle of water

DAY 4 :

› 2 slices of wholemeal bread with cooked ham and lettuce

› slices of pepper, cucumber, sugar snap peas or mangetout

› 1 apple

› low-fat yoghurt › bottle of water

Day 5 :

› tortilla wrap with chicken, sliced peppers and lettuce

› 1 kiwi

› small tub of stewed fruit › 6 cherry tomatoes

› glass of milk

Alternative suggestions for packed lunches

› Salad Box :

Egg, lettuce, tomato, onion, cucumber, low-fat coleslaw, sliced peppers, sweetcorn, carrot sticks

› Pasta Dishes

Pasta, tuna and sweetcorn Pasta, tomato and ham

› Grilled chicken (with the skin removed) and salad
› Wholegrain crackers and low-fat cheese
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Chicken curry




Serves :

4 adults

Preparation time :

5 minutes

Cooking time :

15 minutes

Utensils needed :

Chopping board Chopping knife Frying pan Measuring jug Vegetable peeler Wooden spoon

Serve with boiled brown or white rice

Ingredients :

› 350 g of cooked chicken › 5 button mushrooms
› 1 medium-sized pepper › 1 medium-sized onion

› 100 g of fresh or defrosted peas › 1 large carrot
› 1 clove of garlic
› 2 dstsp of curry paste

› 1 tsp of vegetable oil
› 1 low-salt chicken stock cube dissolved in 275 ml of boiling water

Method :

  1. Slice vegetables and garlic
  2. Heat the oil in a frying pan and gently fry the onions, carrot and garlic
  3. Add mushrooms and pepper to the frying pan and cook for 2–3 minutes
  4. Add the curry paste to the pan and cook for 1 minute stirring all the time
  5. Stir in the stock and cooked chicken pieces
  6. Add the peas, reduce heat and cook slowly for 10 minuteswithout stirring
  7. Serve with rice
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Fish pie





2 adults and 2 kids

Preparation time

10 minutes

Cooking time

25 minutes

Utensils needed

Saucepan Casserole dish Mixing bowl Wooden spoon Chopping board Chopping knife

This tasty dish is a great opportunity to try out new fish


› 675 g of filleted fish

(Cod, herring, trout, mackerel and salmon are all suitable for this dish)

› 1 onion, finely chopped
› few drops of lemon juice
› 150 ml of water
› 275 ml of low-fat milk
› 25 g of low-fat spread
› 1 dstsp of plain flour
› pinch of salt if desired
› pepper
› 8 potatoes, cooked and mashed › 40 g of frozen peas
› 2 carrots, chopped


  1. Skin the fish and cut into 4 pieces. Wash in cold water.
  2. Place in a saucepan with onion and lemon juice. Add the water and milk.Cover and cook gently for 10 minutes.
  3. Drain the fish, saving the stock.
  4. Melt the low-fat spread in a saucepan. Add the flour and cook for
    2 minutes until it forms a soft ball. Remove from heat and add fish stock gradually, stirring continuously. Bring to the boil, reduce heat and cook for another 2 minutes, still stirring.
  5. Grease a casserole dish and add a little sauce. Place fish in dish and cover with the salt and pepper, remaining sauce, peas and carrots.
  6. Spoon the mashed potatoes over the filling.
  7. Brown under the grill or in the oven.
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