Baby and You

Here’s five delicious and nutritious recipes from the Let’s Get Cooking initiative to satisfy your taste buds and appetite!

Prep and cooking time:  up to 60 minutes

SERVES: 4

NUTRITION INFO

  • Per portion (295g)
  • Calories: 179
  • Fat: 11g
  • Saturates 4.3g
  • Sugars: 4.6g
  • Salt: 0.53g

Ingredients:

  • 1 large onion
  • 2 cloves garlic
  • 3cm piece fresh root ginger
  • 1 medium-sized cauliflower
  • 400g can chickpeas
  • ½ reduced-salt vegetable stock cube
  • 225ml boiling water
  • 1 x 15ml spoon vegetable oil
  • 1 x 5ml spoon ground cumin
  • 1 x 5ml spoon turmeric
  • 1 x 5ml spoon ground coriander
  • Pinch chilli powder
  • 100ml low-fat coconut milk
  • Small handful (about 10g) fresh coriander
  • Black pepper (optional)

1 Peel and finely chop the onion and set aside in a small bowl.

2 Peel and press the garlic.

3 Peel the ginger with a teaspoon and grate.

4 Cut the cauliflower into small florets, removing the tough stalks.

5 Open the can of chickpeas and drain, reserving the liquid in a small jug.

6 Measure 225ml of boiling water into the measuring jug. Crumble in the ½ stock cube and stir until dissolved.

7 Heat the oil in the saucepan over a medium heat, add the onion, garlic and ginger and cook until soft but not brown (about 3 minutes).

8 Stir in the spices and cook for a further minute.

9 Add the liquid from the chickpeas plus the vegetable stock and coconut milk.

10 Heat gently and stir until combined, being careful not to boil it as it will split.

11 Add the cauliflower, cover and cook gently for 15 minutes.

12 Wash, pat dry and finely chop the coriander with a sharp knife.

13 Remove the lid, stir in the chickpeas and cook for a further 5 minutes until the liquid has reduced and thickened.

14 Add the chopped coriander and black pepper to taste (if using).

Fats and oils in cooking

Fat is one of the main nutrients in the diet which should provide around a third of our energy. It’s also a source of the…

EatWell Guide

The new guide shows the proportions of food groups and how much of each we should eating daily. According to Public Health England these work…

A day in the life of a dietitian

We profile two dietitians working in the public health sector – one advancing dietetic practice in a clinical and management role and one working as…

Sugar and fibre goals

In 2015, the Scientific Advisory Committee on Nutrition’s (SACN) Carbohydrates and Health report recommended that average intake of free sugars in the UK should not…