c4l supermeals planner 5179532

8/22/2019 C4L Supermeals Planner 5179532

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your meal mix

Breakfast

A fresh 'n' fruity start

LunchMexican bean & tomato soup

Dinner

Pork with apples & celery

Planning and preparing tasty meals every day of the week can feel like a big job. Here's an

easy way to help you be food smart - and prepare healthier meals quickly and cheaply. To

make it even easier, there's also a shopping list you can take to the supermarket.

All the recipes can be prepared for around 5 and each one serves four adults (with the

exception of the Sunday roast which serves six but costs a little more).

If you're feeding kids too, remember that they don't need to eat as much as an adult and

need kid-sized portions. If you're cooking for fewer people you can simply reduce thequantities - or why not make the full amount and freeze the extra for another day?

www.nhs.uk/Change4Life


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Shopping List

Making a shopping list and sticking to it can save you time and money

Take a look at the labels and choose lower calorie, salt, sugar and fat options

Canned goods1 x 400g can of chopped tomatoes

1 x 400g can of mixed beans

1 x 200g can of sweetcorn

Fruit and veg4 x kiwi fruit

red or green seedless grapes

1 x melon, Cantaloupe or Galia

1 x garlic clove

1 x small onion

fresh coriander

1 x red apple

250g of potatoes

1 x medium onion

2 x celery sticks

Dairy

1 x 500g carton of low-fat natural yoghurt1 x 1.1 L bottle of 1% fat milk

Dried goods and cereals1 x 500g packet of caster sugar

Herbs and spicesground ginger

chilli powder

reduced salt vegetable or chicken stock

ground black pepper

dried mixed herbs

Meat and fish400g of pork fillet (tenderloin)

Jars and sauces

vegetable oiltomato puree

Drinks150ml carton of unsweetened apple juice



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A fresh 'n' fruity start

This refreshing fruit salad is a perfect way toenjoy fruit as part of breakfast, and add

towards your 5 A DAY target for fruit andvegetables.

Serves: 4 adultsPreparation time: 15 minsCooking time: 0 mins

Ingredients:

4 kiwi fruit peeled and sliced

200g red or green seedless grapes halved

melon, Cantaloupe or Galia peeled, deseeded and chopped

8 tbsp low-fat natural yoghurt

1 pinch ground ginger (optional)

What to do:

1. In a fruit bowl, mix together the sliced kiwi fruit, grapes and melon.

2. Mix together the low fat yoghurt and ginger (if using). Share the fruit between four serving bowls andspoon the yoghurt mixture on top.

Tip 1: Try to eat a fruit salad with breakfast at least once a week, varying the fruit as you wish. Try thesedifferent combinations: oranges, raspberries and blueberries; apple, mango and pomegranate seeds;pears, blackberries and sliced peach or nectarine.

Tip 2: Remember, if you choose canned fruit, make sure that it's packed in natural fruit juice, not syrup.

Tip 3: If you prefer not to eat dairy products, choose a soya-based yoghurt instead.

Nutritional information:Per adult portion (i.e.recipe)

117kcal/490 kJ

6g protein

23g carbohydrate of which 22g sugars

1g fat of which 0.5g saturates

1g fibre

65mg sodium equivalent to 0.2g salt



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Mexican bean & tomato soup

Raid the store cupboard to make this speedysoup, which is fired up with the flavour of chilli

flakes.Serves: 4 adultsPreparation time: 10 minsCooking time: 25 mins

Ingredients:

2 tsp vegetable oil

1 garlic clove crushed

1 small onion chopped

tsp chilli powder

1 can chopped tomatoes

850ml reduced salt vegetable or chicken stock

1 tbsp tomato puree

1 can mixed beans

1 can sweetcorn

1 tbsp fresh coriander

1 pinch ground black pepper

What to do:

1. Heat the oil in a large saucepan and gently cook the garlic and onion for about 3 minutes, until softened.

2. Add the chilli flakes or powder and the tomatoes and bring to the boil.

3. Pour in the stock and add the tomato puree, mixed beans and sweetcorn (drained if tinned). Heat andsimmer, uncovered, for 15-20 minutes.

4. Add the coriander or parsley (if using) and season with some pepper. Ladle into warm bowls and serveat once with a slice of wholemeal bread.

Tip 1: If you're not too keen on chilli, use 1 tsp of mixed dried herbs instead.

Tip 2: This warming soup can be poured into a wide-necked flask to take to school or work for lunch.

Notes:This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook



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Mexican bean & tomato soup

Nutritional information:Per adult portion (i.e. recipe)

117 kcals/489kJ7g protein

2g fat, of which 0.2g saturates

18g carbohydrate, of which 7g sugars

5g dietary fibre

556mg sodium

1.3g salt



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This is a super example of how sweet andsavoury flavours can work together to make a

delicious dinner dish.Serves: 4 adultsPreparation time: 20 minsCooking time: 25 mins

Ingredients:

750g potatoes peeled and cut into chunks

2 tsp vegetable oil

1 red apple core and thinly sliced (not peeled)

tsp caster sugar

400g pork fillet (tenderloin) sliced (trim off any fat)

2 tsp dried mixed herbs

1 medium onion thinly sliced

2 celery sticks thinly sliced

150ml reduced salt vegetable or chicken stock

150ml unsweetened apple juice

1 pinch ground black pepper

4 tbsp 1% fat milk

What to do:

1. Cook the potatoes in simmering water, until tender. They will take about 20 minutes.

2. Meanwhile, heat 1 teaspoon of the oil in a large non-stick frying pan. Add the apple slices, cooking themover a medium-high heat for 2-3 minutes per side. Add the sugar and cook for another 1-2 minutes, untilbrowned. Remove from the pan and set aside. Wipe out the pan with kitchen paper.

3. Roll the pieces of pork fillet in the dried mixed herbs. Heat the remaining oil in the frying pan. Add thepork and cook over medium-high heat for 2-3 minutes, to brown.

4. Add the onion and celery, then pour in the stock and apple juice. Simmer for 10-15 minutes. The liquidshould reduce down a little. Season with pepper.

5. Mash the potatoes and beat in the milk, then serve with the pork and apples, along with lightly cookedfresh or frozen vegetables.

Tip 1:Another time, make this recipe with turkey breast steaks instead of pork.

Tip 2: Pork fillet is delicious and quite economical. Try cutting it into strips or thin slices and stir-fry with lotsof fresh vegetables, serving it with rice or noodles.



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Nutritional information:Per portion (i.e. recipe)

327kcals / 1368kJ27g protein

6g fat of which 2g saturates

43g carbohydrate of which 10g sugars

4g dietary fibre

110mg sodium

0.2g salt


c4l supermeals planner 5179532

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