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Supercharge your family meals! Recipe ideas...

Updated: Aug 15, 2018


Healthy meals

What makes great family meals? You have told us that they need to be: 

Simple – quick, easy recipes that children can get involved in,

Nutritious – health-enhancing food for the whole family,

Satisfying – food that gives us pleasure and makes us feel good.


In our cupboards, space is limited, and in our kitchens time is precious so our ingredients have to work hard to earn their place. Our favourite meals are those where every single ingredient brings something good to the table. (That’s why we cram our mixes full of delicious real ingredients!)


We’re always looking for simple switches and recipe additions that will give our families’ favourite meals a nutritional supercharge, for example: 

  • Switch mashed potato for vitamin and iron-rich sweet potato. Mash in the same way, with a little butter and seasoning. It’s delicious as a topping for Cottage or Shepherd’s Pie.

  • Add ground nuts, seeds or oats to crumble toppings.

  • Wilt fresh spinach into scrambled eggs or soups.

  • Use less meat and more veggies in dishes such as Spaghetti Bolognese, Lasagne, Cottage Pie, Chilli con Carne or Moussaka. Chop the veggies small: they’ll add flavour and texture (and be less easy for suspicious little eaters to discard!) Aubergine, carrots, courgettes, peppers and mushrooms all mix in well.

  • Shake up the Sunday Roast: serve roast chicken alongside a tray of roasted veggies and quinoa cooked in chicken stock, or a crunchy salad and homemade coleslaw.

And here’s what we’re trying this week; a supercharged recipe for Fish Fingers. They are coated in almond flour, giving a protein boost as well as a dose of healthy fats.

This is a great recipe for kids to learn to cook too. They can whisk the eggs and will love dipping the fish sticks in the flour.


Fish sticks by Elana’s Pantry

Ingredients:

  • 1 pound white fish (such as cod, snapper or tilapia)

  • 2 large eggs, whisked

  • 1 cup blanched almond flour

  • 1 teaspoon celtic sea salt

  • 6 tablespoons olive oil or coconut oil

  1. Rinse fish fillets in cold water and set on a plate

  2. Cut fish into 1 inch by 5 inch pieces, following the lines of the fillets and removing any bones

  3. Place eggs in one dish and flour and salt in another

  4. Dip fish sticks in egg, then flour; reserve to a plate

  5. Heat 3 tablespoons oil in a large skillet over medium-high heat

  6. Place half the fish sticks in the pan, leaving enough room around them so that they aren’t crowded

  7. Cook for a few minutes on each side, until well browned, then remove fish sticks to a plate lined with a paper towel

  8. Add 3 tablespoons olive to pan and fry remaining batch of fish sticks

Serves 4

Recipe created by and originally posted on Elana's Pantry.

How do you supercharge your meals and snacks? Share your tips with us on Facebook or Twitter!