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Cooks in 35 mins
Chicken Curry
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Get the kids t
t Vegetable Soup
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a family of 4 for around £5
Feeds
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Spaghet
Great tips, easy meal ideas and offers that make
eating healthier a whole lot easier.
EatBetterFeelBetter.co.uk
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Top Tips from Real People
Chop or grate the veg teenie weenie and hide it
in a pasta sauce.
Make more than you need and you can freeze it
for your tea another day. Freezy peasy!
Avoid buying sweet stuff you don’t need by
doing the shop after you’ve eaten.
Ditch the chips and have potato wedges
instead.
All the ingredients you need for these quick & easy meals.
Lean beef mince (200g)
Onions (5)
Carrot (3)
Dried spaghetti (300g)
Tinned tomatoes (4)
Tinned lentils (1)
Red pepper (2)
Chicken fillet (large)
Garlic bulb
Dried ginger
Mild curry powder
Potato (1)
Courgettes (2)
Rice
Leeks (2)
Frozen peas
Vegetable stock cube (1)
Chilli flakes
Dried mixed herbs
Vegetable oil
Whether it’s easy meal ideas, tips, offers or cook-alongs to help you learn new skills,
we’ve got something to help you eat and feel healthier.
For more real tips from real people, visit
EatBetterFeelBetter.co.uk
Cook-Along
Visit EatBetterFeelBetter.co.uk to see our
step-by-step cook-along videos and learn to
make these three easy, healthy meals in no
time at all.
Cooks in 25 mins
Spaghetti Bolognese
Method
Serves
4
What you need
200g lean beef mince
1 tbsp vegetable oil
2 onions
2 cloves of garlic
2 tins of chopped tomatoes
(800g)
1 red pepper
2 tsp dried mixed herbs
200g mushrooms (optional)
1 carrot
300g dried spaghetti
Ground black pepper to taste
1. Slowly brown the chopped onions in a little oil, then add the mince and stir to stop it from sticking. Add the
remaining ingredients (apart from the pasta) and bring the sauce to a boil. Then lower the heat and simmer gently
for 15-20 minutes.
2. Meanwhile bring a large pan of water to the boil, add the pasta and follow the instructions on the packet for
cooking. Test to see if the pasta is cooked. Then drain and serve with sauce straight away.
Cooks in 35 mins
Chicken3 Curry
What you need
Get the kids to eat veg
Harvest Vegetable Soup
Method
2 tbsp of vegetable oil
2 onions
2 garlic cloves
1/2 tsp dried ginger
2 tsp of any mild curry powder
1 tsp chilli flakes
1 red pepper
Serves
4
1 large chicken fillet
1 tin chopped tomatoes (400g)
1 tin green lentils (400g)
250ml cold water
1 mug of rice
1. Heat the oil in a large saucepan, chop the onions and fry until soft. Crush the garlic, add with ginger, curry
powder, dchilli
Cook slowly for 5 minutes.
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2. Dice the chicken and add in with tomatoes, green lentils and cold water. Cook on a low heat for about 30
minutes until the chicken is tender.
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3. Cook the rice according to the instructions on the packet. When the rice is ready, fluff it with a fork then serve
it along with the curry sauce.
Cooks in 20 mins
Harvest Vegetable Soup
Cooks in 25 mins
Spaghetti Bolognese
Method
What you need
Serves
4
1 medium-sized potato – peeled
and diced
2 courgettes – sliced
2 leeks – trimmed, washed and
finely sliced
1 tin chopped tomatoes (400g)
2 carrots – peeled and sliced
1 medium-sized onion – peeled and
finely chopped
1. Put all the prepared vegetables, except the peas and tomatoes, in the pan.
50g or half a cup of frozen peas
1 vegetable stock cube
Ground black pepper to taste
750ml water
1 tbsp fresh parsley – chopped
(optional)
2. Dissolve the stock cube in 750ml of boiling water, then add to the pan.
3. Heat the mixture to boiling point, and then reduce the heat to a simmer. Put the pan lid on and cook for 20
minutes or until the vegetables are tender. Add a little more water, if needed.
4. Add the frozen peas and the tinned tomatoes and cook for 5 minutes. Leave to cool for 10 minutes.
Using a blender or a potato masher, blend it to how you like. If you don’t have a blender or like your soup chunky,
there is no need to do this.
5. Season with black pepper and reheat gently until hot.
6. Serve hot with a slice of thick brown bread.
Real breakfasts
Breakfast is the most important meal of the day,
but it’s probably also the one we make the least
time for. Here are some ideas that help make
breakfast healthy, tasty and of course fast:
Fruit is always a quick and tasty option. Bananas
are good to eat on the go, and fresh, tinned or
dried fruit all count towards your 5 a day.
Real lunches
Little mouths can be fussy, so keeping lunch
varied and interesting is important. A good
lunch will also help stop kids snacking later
in the day. Here are a few quick and simple
tips and ideas for you to try out:
A wholemeal wrap boosts energy levels and
keeps you fuller for longer.
Porridge can be microwaved in just two
minutes and toast takes less time to make
Make lunch a fun event by having a wee
picnic in your living room. Try cold meats,
than a cup of coffee.
chopped veg and fruit – it’s also a great way
If you are having cereal, try to get one that
has wholegrain in it, and add some fruit for
to get your kids to try new things.
Check out our recipes for wholesome
extra goodness.
homemade soups and lunchbox pasta salad.
Keep a stock of foods that are easy to grab on
the way out in the morning, such as apples,
Why not try eggy bread for lunch or
breakfast? The kids will love it too.
satsumas and bananas.
Great tips, easy meal ideas and offers that make
eating healthier a whole lot easier.
EatBetterFeelBetter.co.uk
facebook.com/eatbetterscotland