Poached trout with watercress dressing:

  • 1 bayleaf
  • 2 peppercorns
  • 2 fresh trout fillets (approx 400g)
  • 25 g fresh watercress leaves
  • 4 tbsp natural yogurt
  • A little lemon juice, to taste
  • Fresh lettuce leaves, optional
  • 8 slices fresh bread of your choice

Griddled red pepper, courgette, cottage cheese and herb rolls

  • 1 red pepper
  • 2 medium courgettes
  • 2 tbsp olive oil
  • 4 tbsp cottage cheese
  • 1 tbsp fresh, finely chopped herbs
  • 4 fresh bread rolls (1 for each parent, ½ - ¾ for each toddler and some for baby)

Pink coleslaw with chicken

  • 3 small vacuum-packed, cooked beetroot in natural juices
  • 3 carrots, peeled
  • Handful sunflower seeds
  • Handful dried fruit such as cranberries, blueberries, sultanas, raisins
  • 1 tbsp mayonnaise
  • 2 tsp natural yogurt
  • 2 cooked,free-range chicken thighs, shredded into small pieces, or 160g chargrilled cooked chicken slices
  • 4 wholemeal pitta breads (1 large pitta for each adult, ½ pitta for each toddler and a few pitta sticks for the baby, depending on the age)


  1. 1

    Poached trout with watercress dressing: pour about 5cm water into a pan, add the bayleaf and peppercorns and bring to the boil. Add the trout and bring back to a simmer, turn the heat off and leave covered for 10 mins. Take the fish out of the pan and leave to cool. Flake the fish into a bowl and very carefully check for and remove any bones. Finely chop the watercress and mix with the yogurt and lemon juice. Make up the sandwiches with the trout, lettuce, if using, and watercress dressing. For toddlers – cut the sandwich into small pieces. For babies – purée some trout with a little yogurt and watercress and mix with baby rice, rice or couscous or serve with fingers of bread for your baby to chew, depending on their age.

  2. 2

    Griddled red pepper, courgette, cottage cheese and herb rolls: cut the pepper in half, scoop out the seeds and cut the flesh into pieces. Trim the courgettes and cut into long slices and put both the peppers and courgettes into a bowl with the oil so they are coated. Heat a griddle pan and cook the pepper and courgette until soft and slightly charred. Mix together the cottage cheese and herbs. Fill the rolls with the vegetable mixture and the herby cheese and cut to make sandwiches. For toddlers – you might like to chop the pepper and courgette into small pieces first to make them easier to eat. For babies – purée a little pepper and courgette and mix with baby rice or serve with fingers of soft bread.

  3. 3

    Pink coleslaw with chicken: grate the beetroot and carrot and mix in a bowl with the seeds and dried fruit. Mix together the mayonnaise and yogurt and stir through the salad. Cut the pitta in half to make small pockets, fill the pockets with the salad and some bits of chicken and serve. For toddlers – cut the filled pitta in half before serving, it may be messy to eat but they’ll enjoy picking up the bits and pieces with their fingers. For babies – blend together a couple of spoonfuls of the beetroot and carrot mixture with the dried fruit (without the seeds), add a little chicken and purée.

Nutritional Details

Each serving provides
  • Energy 3513kj 839kcal 42%
  • Fat 28.4g 41%
  • Saturates 6.4g 32%
  • Sugars 20.4g 23%
  • Salt 2.5g 42%

% of the Reference Intakes

Typical values per 100g: Energy 620kj/148kcal

Each serving provides

79.9g carbohydrate 18.7g fibre 56.6g protein

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