1 Pre-heat oven to 200°C/gas mark 6.

2 Lightly toast bread. Cool slightly then make into crumbs in a food processor or blender. Add garlic powder, mixed herbs and paprika or chilli powder. Stir well. Transfer crumbs to a bowl or deep plate.

3 Cut the chicken into bite-size cubes. Coat the chicken cubes in beaten egg, a few pieces at a time, then roll in the crumbs to coat well.

4 Grease a large baking sheet with the oil. Arrange the nuggets in one layer and bake approximately 15 minutes until crispy and chicken is cooked through.

Serve with some small, crisp salad leaves and cherry tomatoes, or for a main meal with some low-fat oven chips, reduced-sugar-and-salt tomato ketchup and peas.

5 These nuggets are equally tasty eaten cold for a packed lunch or picnic, but they do lose the lovely crispy texture they have when eaten hot from the oven.

1 Make the tomato sauce. Briskly cook the garlic in a pan that has been sprayed lightly with oil. When softened and golden but not brown, add the tomatoes, tomato purée and herbs. Simmer for 10-15 minutes until the sauce reduces and thickens. Season to taste with salt and pepper.

2 If using muffins, split them in half and toast lightly. Spread them with the tomato sauce and top with mozzarella cheese and olives. Pop under a preheated grill for a few minutes until the cheese melts. Serve immediately with a mixed salad.

3 If using ready-made pizza bases, spread the tomato sauce over them right up to the edges. Sprinkle with olives and mozzarella cheese. Place on oil-sprayed baking trays and cook in a pre-heated oven at 200°C/gas mark 6 for 10-15 minutes.

Different toppings:
1 You can add some grilled red and yellow peppers.
2 Add some torn rocket or baby spinach leaves and some diced lean ham.
3 Add 115 g/4 oz sliced mushrooms, cooked in spray oil
4 Add some grilled red onions and cherry tomatoes.

1 Line an 18-20 cm/7-8 inch square cake tin with baking parchment.

2 Crumble the bisks into a bowl. Finely chop the cherries and apricots and mix with the crumbs.
Stir in the dried fruit and mix thoroughly.

3 Melt the chocolate in a bowl over a pan of simmering water. Stir chocolate into crumbs. Pour boiling water into the empty chocolate bowl and with a rubber spatula scrape any remaining chocolate into the water. Add liquid to crumbs. Mix thoroughly.

4 Turn mixture into prepared tin, pressing down well with the back of a spoon. Chill in the fridge at least 2 hours. Cut into 16 squares.

5 Store in the fridge, or freeze and defrost about 1 hour at room temperature.


Download a printable PDF of these recipes by clicking here.


Recipes above provided by Scottish Slimmers, sponsors of the 12 mile distance at the Great Scottish Walks 2008. For more delicious recipes, please visit http://www.scottishslimmers.com

Leading supermarket Tesco advises - at any age, it is important to eat a healthy diet. In order to ensure the health and well being of children, for maximum growth and development, meals need to be nutritious and well balanced.

By encouraging children to eat a healthy diet, and by educating them in nutrition, we can help to increase children’s awareness of food and its health implications and, in turn, decrease the risk of developing diet related illnesses such as tooth decay, heart disease and obesity.

Allowing children to get involved with the day-to-day cooking at home is also important to foster an enjoyment of food and its preparation.

The recipes below kindly contributed by Tesco – have been devised for children especially by children – enjoy!

Fruity Smoothie

Recipe by Cameron Black
Serves 2
Preparation: 5 minutes
Ingredients
300ml (10fl oz) Pineapple Juice
2 Apples peeled, cored and chopped
2 Pears peeled, cored and chopped
1 Banana chopped

Method
1. Put all the ingredients into a blender and blend until smooth.


Katrina’s Scrumptious Smoothie

Recipe by Katrina Longstaffe
Serves 3-4
Preparation: 5 minutes
Ingredients
125g (4 oz) Blueberries
125g (4 oz) Strawberries
2 small Bananas
250ml (9 fl oz) Low Fat Natural Yoghurt
250ml (9 fl oz) Semi-Skimmed Milk
2 x 15ml sp/2tbsp Clear Honey

Method
1. Blend all ingredients together and enjoy!!
In the summer you can add a few scoops of Vanilla Ice Cream or some Ice Cubes.


Sam’s Rocket Pocket

Recipe by Samuel Saville
Serves 2
Preparation: 5 minutes
Ingredients
2 x Wholemeal Pitta Bread
2 x 15ml sp (2 tbsp) Houmous
2 handfuls of Fresh Rocket, washed
1 small Carrot

Method
1. Cut open pitta bread and open up to create a pocket.
2. Spread 1tbsp of houmous on the inside of the pocket.
3. Add a handful of rocket to the pocket.
4. Carefully grate a small carrot and stuff in the pocket.


Blackberry and Apple Muffins with Crunchy Cinnamon Topping

Recipe by Katie Robinson
Equipment required: Muffin cases, Muffin tin
Makes 12

Preparation: 15 minutes
Cooking time:  20-25 minutes

Ingredients
75g (3oz) Butter
100g (4 oz)Plain Wholemeal Flour
100g (4 oz)Plain White Flour
½ x 5ml sp (½ tsp) Bicarbonate of Soda
2 x 5ml sp (2tsp) Baking Powder
75g (3 oz) Demerara Sugar
100g (4 oz)Natural Yoghurt
100ml (4 oz)Semi Skimmed Milk
1 medium Egg
100g (4 oz) Eating Apples, peeled, cored and chopped
100g (4 oz) Fresh Blackberries

Topping
25g (1 oz) Demerara Sugar
2 x 15ml sp (2 tbsp) Ground Cinnamon 

Method
1. Preheat oven to 180° C / 350°F/ Gas 4 and line a muffin tin with muffin cases.
2. Melt butter in a small saucepan and leave to cool slightly.
3. Put the flours, bicarbonate of soda, baking powder and Demerara sugar into a large bowl (dry ingredients).
4. Mix the yoghurt, milk, egg and melted butter in a small bowl (wet ingredients).
5. Add the ‘wet ingredients’ to the ‘dry ingredients’ and mix.
6. Gently stir in the apple and blackberries.
7. Evenly spoon the mixture into the muffin cases.
8. Combine the topping ingredients in a small bowl, and sprinkle on top of the muffins.
9. Bake for 20 to 25 minutes or until golden on top.

An ideal recipe for packed lunches or picnics.  If you cannot get fresh blueberries they may be substituted for frozen or canned blueberries.


Chicken and Pea Risotto

Recipe by William Swinburn
Serves 2
Preparation: 5 minutes
Cooking time: 30 minutes

Ingredients
1tsp Olive Oil
½ Onion, chopped
110g (4 oz)Arborio or Long Grain Rice
200g (7 oz) tin of Chopped Tomatoes
1 x Chicken Stock Cube
110g (4 oz) Cooked Chicken, chopped
55g (2 oz) Frozen Peas
2 x 15ml sp (2 tbsp) Freshly Grated Parmesan Cheese
Black Pepper for seasoning

Method
1. Put the oil in the saucepan and heat gently. Add the chopped onion and fry until soft.
2. While the onion is frying, boil a kettle and put the chicken stock cube into a jug and add a pint of boiling water. Stir until the stock cube has dissolved and put to one side.
3. Add the rice to the onion and stir with a wooden spoon coating the rice with the onion.
4. Add the tomatoes and keep stirring.
5. Add the chicken stock, a little at a time, and stir continuously so that the rice does not stick to the bottom of the pan. As the rice begins to cook the liquid will be absorbed.  Keep adding more stock till it has all absorbed. This will take about 20 minutes.
6. When the rice is nearly cooked add the chicken and peas. Continue to cook for about 5 minutes.
7. Stir in the Parmesan and black pepper  – serve –


Healthy and tasty Lunch Box

Recipes by Annabel Taylor
Serves 2

Preparation: 10 minutes

Homemade Houmous Dip with Vegetable Sticks

Ingredients
400g (14 oz) Canned Chickpeas, drained
2 x 15ml sp (2 tbsp) Tahini (sesame seed paste)
2 cloves Garlic, crushed
Juice of 1 Lemon
4 x 15ml sp (4 tbsp) Olive Oil
½ x 5ml sp (½ tsp) Cayenne Pepper Black Pepper for seasoning
1 Celery stick, cut into sticks
1 Carrot, peeled and cut into sticks

Method
1. Using a hand blender or small food processor, blend the chickpeas with the tahini, garlic and lemon juice.
2. Add the olive oil and cayenne, season, and blend till smooth – Serve with your favourite raw vegetables

Tuna Mayo Pitta

Ingredients
100g (4 oz) Tinned Tuna, drained
1 x 15ml sp (1 tbsp) Mayonnaise
2 x 15ml sp (2 tbsp) Tinned Sweetcorn, drained
Black Pepper for seasoning
1 x Pitta Bread
1 small handful of Lettuce
5 slices of Cucumber

Method
1. Mix the tuna with 1 tbsp of mayonnaise and add the sweet corn.  Season with black pepper and mix well.
2. Open up the pitta bread and stuff it with the tuna sweetcorn mix and add the lettuce and cucumber.


Freddy’s Fishcakes

Recipe by Peter Longdon
The mackerel can be substituted for 200g Fresh salmon or canned tuna in brine (drained).
Dried and frozen herbs can also be used instead of fresh.
Makes 9 cakes
Preparation:    20 minutes
Cooking time: 30 minutes

Ingredients
500g (1 lb 2 oz) Potatoes
3 Fillets of Smoked Mackerel
4 Spring Onions, chopped into small pieces
Handful of Fresh Parsley
Handful of Fresh Coriander
2 x 5ml sp (2 tsp) Horseradish sauce
Pinch of Black Pepper (optional)
Plain flour for dusting when rolling out

Method
1. Preheat oven to 200°C/ 400°F/ Gas Mark 6.
2. Peel and boil potatoes, and mash when cooled.
3. Flake mackerel into a large bowl and mix in the spring onion, parsley, coriander and the horseradish sauce.
4. Season with pepper if required.
5. Flour your hands and shape the mixture into 9 evenly sized balls.
6. Gently press down into a small round shape
7. Place onto a baking tray, and bake for 20 minutes, then turn over and bake for a further 10 minutes.
Serve with a selection of fresh vegetables, or, when in season, fresh asparagus.


Healthy Sunshine Stir Fry

Recipe by Taylor Wright
Serves 2-4
Preparation: 10 minutes
Cooking time: 10 minutes

Ingredients
360g (13 oz) Wholegrain Brown Rice
1 Small onion chopped
3 Rashers of Bacon cut into small pieces
Handful of Mushrooms
2 Cloves of Garlic, crushed
1 Red Pepper diced
2 Yellow Peppers diced
1 Bunch of Spring Onions, chopped
Oil for frying Soy Sauce to taste (optional)

Method
1 Cook the rice according to pack instructions.
2 Approximately 4 minutes before the rice is cooked, heat the oil in a large wok or frying pan.
3 Place the onion and bacon in the pan and cook for 2 minutes stirring continuously.
4 Add the mushrooms, garlic, and both the peppers, and cook for a further 2 minutes.
5 Once the rice has cooked, drain it in a sieve and immediately add it to the rest of the cooked ingredients.
6 Add the soy sauce to all the ingredients in the pan and stir well.
7 Add the spring onions and lightly mix through.


Banana Smoothie

Recipe by Georgia Pearson
Serves 2
Preparation:  5 minutes

Ingredients
2 medium Bananas
6 scoops of Vanilla Ice Cream
1x 5ml sp (1tsp) Clear Honey

Method
1. Place all the ingredients into a blender and blend until smooth.
2. Pour into 2 glasses and enjoy!!!
You can use other fruit such as strawberries, kiwi, blueberries and mango.


Stuffed Peppers with Grilled Chicken Breasts

Recipe by Scott Palmer
Serves 2
Preparation: 10 minutes
Cooking Time: 20 minutes

Ingredients
1 pack Finest Red Sweet Pointed Peppers (contains 2 peppers per pack)
50g (2 oz) Mature Cheddar Cheese, chopped into small cubes
2 Rashers Unsmoked Back Bacon, finely chopped
2 Skinless Chicken Breasts
1 x 5ml sp (1tsp) Dried Oregano
Crunchy Green Salad
6-8 Cherry Tomatoes, halved

Method
1. Preheat oven to 200°C/400°F/Gas Mark 6.
2. Chop the top end off the red peppers and remove the seeds.
3. Mix the cheese and bacon together, and divide the mixture between the 2 peppers. Put the top end back on and place on a baking tray, and put in a pre-heated oven for 20 minutes.
4. Take the chicken breasts and score with a sharp knife along the top to make 2 scores on each breast. Sprinkle the oregano between the 2 chicken breasts. Place the chicken onto a griddle or in a frying pan and cook on both sides till the juices run clear. (About 7-8 minutes each side)
5. Whilst the peppers and chicken are cooking, place the green salad onto a plate with the halved tomatoes, and use a little salad dressing if required.
6. Once cooked place the peppers and chicken onto the plate and serve immediately.


Hawaiian Surprise

Recipe by Chloe Akien
Serves 6
Preparation:  5 minutes

Ingredients
432g (15 oz) can of Pineapple Chunks in Natural Juice (drained)
298g can of Mandarins in Natural Juice (drained)
250g (9 fl oz) tub of Healthy Living Natural Bio Yoghurt
100g (4 oz) of Mini Marshmallows
3 x 15ml sp (3tbsp) Desiccated Coconut
250g (9 fl oz) can UHT Light Real Dairy Cream
3 x 15ml sp (3 tbsp) Grated Milk Chocolate

Method
1. Mix all the ingredients in a large bowl, reserving the cream and the grated chocolate.
2. Divide the mixture between 6 dessert bowls, and top with the cream and a sprinkle of chocolate.