HEALTH | Meat-Free Recipes for #GreenFootballWeekend

Published: 07/02/2024

Healthier Nachos Serves 4 These nachos are quick and easy to make, and are perfect for summer parties. They’re also great as a speedy lunch or dinner! 4 wholemeal wraps Salt, pepper and paprika 1 avocado 1 tub fresh salsa 4 salad tomatoes Bunch spring onions Reduced fat grated cheese Low fat natural or Greek… Continue reading HEALTH | Meat-Free Recipes for #GreenFootballWeekend

Healthier Nachos

Serves 4

These nachos are quick and easy to make, and are perfect for summer parties. They’re also great as a speedy lunch or dinner!

4 wholemeal wraps

Salt, pepper and paprika

1 avocado

1 tub fresh salsa

4 salad tomatoes

Bunch spring onions

Reduced fat grated cheese

Low fat natural or Greek yoghurt

Method

  1. Preheat the oven to 180 degrees Celsius / 160 degrees fan / gas mark 4.
  2. With an adult’s help, carefully slice the wraps into triangles. Spray or lightly toss in oil, and season with salt, pepper and paprika.
  3. Arrange the ‘nachos’ on a lightly oiled baking tray and bake in the oven for about 10 minutes, or until they’re crispy and golden brown. Toss halfway through to make sure they don’t burn.
  4. Whilst the nachos are baking, carefully slice the avocado, tomatoes and spring onions.
  5. After the nachos have been baking for 10 minutes, take them out of the oven and sprinkle with lots of grated cheese. Return to the oven for another 5 minutes until the cheese is melted.
  6. Take the nachos out of the oven and divide between 4 plates. Top each with avocado, tomato, spring onions, salsa and a dollop of yoghurt. Enjoy!

TIPS

  • Top your nachos with cooked chicken for extra protein.
  • If you like spice, add a handful of sliced jalapenos.

Healthy Veggie Pizzas

Serves 1

1 wholemeal wrap

2 tbsp tomato puree

Pinch of mixed herbs

Large handful reduced fat cheese (cheddar or mozzarella), grated

Any toppings you like! Mushrooms, onions, sweetcorn, tomato and peppers are great pizza toppers

Method

  1. Preheat the oven to approx. 180 degrees Celsius/160 fan.
  2. Mix the tomato puree with a little bit of water to make it easier to spread. Add in a pinch of mixed herbs, then spread evenly over the wrap
  3. Carefully slice your veg into thin slices – the thinner the better.
  4. Sprinkle the cheese onto the wrap and add your sliced vegetables on top.
  5. Place the pizza on a baking tray and bake in the oven for about 10 minutes or until the cheese is melted and golden.
  6. Cut into slices and serve with a crispy side salad.

Homemade Burgers

Serves 4

These burgers are delicious and easy to make. They’re also a much healthier alternative to a takeaway, and you can add any flavours you want.

500g minced beef

1 red onion, finely chopped

3 cloves garlic, finely chopped

1 tsp paprika

1 tsp mixed herbs

4 wholemeal bread buns

Cheese, optional

Salad, to serve

Method

  1. Add all the ingredients into a bowl.
  2. With clean hands, squish everything together until it’s all mixed up.
  3. Split the mixture into 4, and shape into burgers.
  4. Make sure to wash your hands thoroughly after touching the raw meat!
  5. Grill the burgers for about 20 minutes, turning in between. Get an adult to help you make sure they’re thoroughly cooked all the way through.
  6. Put the burger patties into bread buns with lettuce and tomato. Add a little ketchup, light mayonnaise or grated cheese if you like.
  7. Serve with a fresh, crisp side salad and enjoy!

TIPS

  • Use wholemeal instead of white bread buns for extra fibre.
  • Experiment with different spices. Onion and garlic powder or Cajun spices all work well, but you can try whatever you like.
  • If you’re using sauces like ketchup and mayonnaise, try to choose lower salt, sugar and fat versions.

Spaghetti Bolognese

Serves 4/5

A simple version of a classic that’s perfect for all the family. Make it meat-free by using plant-based mince.

400g 5% fat beef mince
1 onion, finely diced
1 carrot, finely diced
4 garlic cloves, minced or finely sliced
Large handful mushrooms, chopped
3 tomatoes, chopped
1 tin chopped/plum tomatoes
Squeeze of tomato puree
1 beef stock cube, dissolved in 250ml boiling water
Salt, pepper and mixed herbs or oregano

250g dry spaghetti
Cheese to serve

Method

  1. Heat a splash of oil in a large pan, then add the beef mince, chopped onion, garlic and carrot. Cook until the beef is no longer pink.
  2. Add the chopped mushrooms and tomatoes and cook for another few minutes.
  3. Add the tinned tomatoes, tomato puree, beef stock, salt, pepper and herbs and give it a good stir. Leave to simmer, stirring occasionally until the liquid has been dissolved.
  4. Whilst the sauce is cooking, boil a big pan of water with a pinch of salt. Once boiling, add the dry spaghetti and cook for about 10 minutes (or until soft) then drain.
  5. Once the sauce has thickened, taste it (be careful, it’ll be hot) and add more seasoning if it needs.
  6. You’re ready to serve. Split the pasta and sauce between 4/5 bowls (depending on portion size) and add a sprinkle of cheese on top if you like. Enjoy!

TIPS

  • Save money by using less mince (250g will do) and bulking up the sauce with more vegetables.
  • Use wholewheat spaghetti for extra fibre.
  • Make it meat free by using plant-based mince (such as Quorn) and plant-based beef stock.
  • Add Worcestershire sauce or Henderson’s Relish for a deeper flavour.

Chicken Curry

Serves 4

Try this tasty curry for a delicious, nutritious meal. It tastes like a takeaway but is healthier, cheaper and reduces food waste.

1 onion, finely sliced

4 garlic cloves, finely chopped

3cm piece fresh ginger, grated (use ground ginger if you don’t have fresh)

2 tbsp curry powder

2 tbsp tomato puree

At least 2 big handfuls of any leftover veg you have, chopped – mushrooms, aubergine, pepper, courgette and tomatoes are all great

1 tin chopped tomatoes

250ml chicken/vegetable stock (made with 1 stock cube and hot water)

Leftover cooked chicken, shredded

Salt and pepper to taste

Rice to serve

Method

  1. Heat a drizzle of oil in a pan over a medium heat. Add the onions, garlic and ginger and cook for 5 minutes, or until the onion is soft.
  2. Add the curry powder and cook for a few minutes until fragrant, and then mix in the tomato puree and again leave to cook for a few minutes.
  3. Add your vegetables, tinned tomatoes and stock and give it a good mix. Leave to simmer for about 15 minutes or until it’s thickened up.
  4. Add in the leftover chicken, place a lid on and leave to cook for 10 minutes or until the chicken is piping hot.
  5. Season with a pinch of salt and pepper, then serve with rice, naan or whatever else you fanc

TIPS

  • Use halal meat if necessary, or vegetarian meat substitutes. Alternatively, substitute the chicken with extra veg, chickpeas or lentils for extra fibre and nutrients.
  • If you don’t have leftover meat, you can just cook some chicken from scratch. Add chicken to a hot pan before the onions etc and once sealed, add the onions and follow the recipe as stated above.
  • If you like more spice, you can add extra curry powder or some chilli.
  • Stir in some low fat plain yoghurt right at the end for a creamier curry.

Aubergine Curry

Serves 4

Just as delicious and nutritious is this tasty vegetarian curry.

1 onion, finely sliced

4 garlic cloves, finely chopped

3cm piece fresh ginger, grated (use ground ginger if you don’t have fresh)

2 tbsp curry powder

2 tbsp tomato puree

1 aubergine, cut into 2cm cubes

1 tin chopped tomatoes

250ml vegetable stock (made with 1 stock cube and hot water)

Salt and pepper to taste

Rice to serve

Method

  1. Heat a drizzle of oil in a pan over a medium heat. Add the onions, garlic and ginger and cook for 5 minutes, or until the onion is soft.
  2. Add the curry powder and cook for a few minutes until fragrant, and then mix in the tomato puree and again leave to cook for a few minutes.
  3. Add the chopped aubergine, tinned tomatoes and stock and give it a good mix. Leave to simmer for about 15 minutes or until it’s thickened up.
  4. Season with a pinch of salt and pepper, then serve with rice, naan or whatever else you fancy!

TIPS

  • Why not add in some extra vegetables? Mushrooms and courgette are great additions – you should add these at the same time as the aubergine.
  • If you like more spice, you can add extra curry powder or some chilli.

Plant Pot Hummus

Not only is this hummus tasty and easy to make, it’s also super cute and a great summery snack! It’s great if you can get your hands on little plant pots; if not, small bowls work great too.

1 400g can of chickpeas, drained

1 garlic clove

Generous squeeze of lemon juice

2 tbsp tahini

2 tbsp olive oil (extra virgin works best)

Carrots, peppers and cucumber

Small, clean plant pots (or little bowls)

Method

  1. Add the chickpeas, garlic, lemon, tahini and oil into a food processor and blend until smooth. Make sure an adult helps you with this!
  2. Carefully slice the carrots, peppers and cucumbers into batons.
  3. Spoon a generous amount of the hummus into your plant pots (or bowls).
  4. Stick your vegetables into the hummus so that it looks like they’re growing!
  5. Enjoy as a snack, or with a wholemeal pitta bread for a tasty lunch.

TOP TIPS

  • Add some roasted peppers or onions into the food processor before blending to make different flavoured hummus!

Healthier Eton Mess

Serves 1

This healthier version of an Eton Mess is simple and quick, and the perfect dessert for warm sunny weather.

2 meringue nests

150g 0% fat Greek or vanilla yoghurt

Large handful of frozen strawberries (or mixed berries), defrosted

Method

  1. Break up the meringue nests into pieces.
  2. Then simply get a glass and layer the yoghurt, defrosted berries and meringue until you’ve used up all the ingredients.
  3. Top with more crushed meringue and enjoy!

TOP TIPS

  • Try with different berries to change the flavour.

Berry Crumble and Ice Cream

Serves 2

125g frozen berries (strawberries, raspberries, cherries etc.)

50g plain wholemeal flour

10g oats

25g reduced fat spread

1 tsp granulated sugar

Ice cream to serve

Method

  1. Preheat the oven to 180 degrees Celsius/160 fan
    1. Put the frozen berries into a medium sized oven-proof dish
    1. Mix the flour, oats, spread and sugar together until it forms a crumble mix. Sprinkle the mix evenly over the berries
    1. Bake for about 15 minutes or until the crumble is golden and crisp. Leave to cool a little before enjoying warm with a scoop of vanilla ice cream.

Overnight Oats

Serves 1

Give yourself an extra 15 minutes in bed by making this yummy breakfast the night before!

40g oats

75g low fat Greek yoghurt

75ml milk

Squeeze of honey

Cinnamon

Fruit to top

Method

  1. Before you go to bed, add the oats, yoghurt and milk to a bowl or small jar and mix well.
    1. Stir in a generous squeeze of honey and a sprinkle of cinnamon to sweeten, then place your oats in the fridge and leave to thicken overnight.
    1. In the morning, check the consistency and add a little more milk or yoghurt if the oats are too thick. 
    1. Top with lots of mixed fruit and any other healthy toppings you like, such as peanut butter.

TIPS

  • You can also use vanilla extract or maple syrup to sweeten your oats rather than honey.
  • Try mixing fruit into your oats before you pop them into the fridge. Raspberries or sliced bananas work great for this!

Oat Pancakes

Serves 1

25g oats

1 banana

1 egg

Dash of milk of choice

½ tsp baking powder (don’t worry if you don’t have any)

Toppings, such as fruit or honey

Method

  1. Peel the banana and place into a bowl.
  2. Use a fork to mash the banana then mix in the oats, egg, and baking powder until smooth. Add a dash of milk if it’s too thick.
  3. Heat a little bit of oil in a pan over a medium heat.
  4. Spoon the batter into the pan to make your pancakes – you might have to work in batches. You can make them into any shape you like.
  5. Cook the pancakes for a few minutes until little bubbles appear, then flip and cook on the other side for about a minute too.
  6. Serve your pancakes with some delicious healthy toppings like fresh berries, banana and a drizzle of maple syrup or honey.

Cinnamon French Toast

Serves 1

This healthier take on French toast makes a super tasty, balanced and filling breakfast!

2 pieces of bread

1 egg

A splash of milk

½ tsp cinnamon

Toppings – fruit, nut butter, maple syrup etc

Method

  1. Heat a splash of oil or small knob of butter in a pan.
  2. Crack the egg into a large bowl and beat, then whisk in the cinnamon and a generous splash of milk.
  3. Soak both sides of the bread in the egg mix until the bread is completely coated.
  4. Place the bread in the pan and fry for a few minutes, before flipping and repeating on the other side.
  5. Once the bread is golden on both sides, carefully plate it up and serve with your favourite healthy toppings.

TOP TIPS

  • Use wholemeal bread for extra nutrients and fibre. If you’re not a fan, try 50/50 instead of white bread!

Healthier Cheesecake Pots

Serves 4

Try these cute individual cheesecakes for a delicious dessert!

100g digestive biscuits

250g 0% fat vanilla yoghurt – use a thick variety like Greek or Skyr

250g light cream cheese

2 tbsp maple syrup

4 tbsp reduced sugar jam

Strawberries/raspberries

Small chocolate bar, grated

Method

  1. Put the biscuits in a bowl and crush with a rolling pin until they resemble breadcrumbs. Split the crushed biscuits equally between 4 glasses or ramekins.
  2. In another bowl, mix together the yoghurt, cream cheese and maple syrup until combined. Gently swirl through the jam – don’t fully mix it in.
  3. Equally spoon the cream cheese mix into the 4 glasses, and then place the mini cheesecakes in the fridge for a few hours to firm up.
  4. Top with finely chopped strawberries or raspberries and a sprinkle of grated chocolate.