Make your dad feel special this Father's day and give him the gift of a healthy full stomach. Whether he has a savoury, spicy or sweet tooth, he'll love you (even more than he already does) for whipping up these healthy nutritious recipes which will see him through from Breakfast to dinner.
Homemade Beans on Oat Toasts
Homemade baked beans on toast is so much nicer than the tinned version. This cheats oat toast is quick and easy to make
Prep: 25 minutes
Cook: 30 minutes
115g White's Jumbo Organic Oats
175g self raising flour
150g wholemeal self raising flour
75g butter, diced
1 medium egg
200ml semi skimmed milk plus extra for glazing
HOMEMADE BAKED BEANS
2 tsp olive oil
2 red onions, finely chopped
100g rindless smoked streaky bacon, finely chopped
2 garlic cloves, crushed
400g can chopped tomatoes
1 tbsp dark muscovado sugar
2 tbsp white wine vinegar
2 x 400g cans haricot or cannellini beans, drained and rinsed
1 small handful fresh basil leaves (optional)
1. Preheat the oven to 200*c/fan oven 180*c/Gas mark 6. Tip both flours into a food processor and add 75g oats and the butter and whizz until the mixture resembles fine breadcrumbs. Tip into a large bowl. Beat together the egg and milk and stir into the flour mixture to form a soft dough. Roll out on a lightly floured surface to a 28 x 20cm rectangle. Cut into six equal sized pieces and arrange on a lightly buttered baking sheet. Brush the tops of the bread with a little milk and scatter over the remaining oats. Bake for 20 minutes until risen and pale golden.
2. Meanwhile, heat the oil in a large saucepan and fry the onions and bacon for 8 minutes, stirring occasionally until softened. Add the garlic, tomatoes, sugar, vinegar and beans, bring to the boil, cover and simmer for 20 minutes stirring occasionally until the sauce is thickened. Season to taste with salt and freshly ground black pepper. Keep warm.
3. Preheat the grill to high. Split the bread and toast for 1-2 minutes on each side until golden brown. Spoon over some of the beans to cover. Sprinkle with basil leaves (if using) and serve immediately.
You can make these homemade baked beans with dried beans if you have time. Tip 400g dried haricot or cannellini beans into a large bowl and pour over enough water to cover the beans by at least 1inch. Leave to soak overnight. Discard any discoloured beans and drain the water. Tip the drained beans into a large saucepan. Add enough fresh water to cover. Bring the water to the boil and boil rapidly uncovered for 10 minutes. Cover and simmer for 1 hour 30 minutes until the beans are tender but not mushy. Use as in the recipe above.
OATY POTATO CAKES & SMOKED SALMON
A match made in heaven! Perfect for a lazy Father’s Day brunch - something the whole family can enjoy.
Preparation time: 5-10 minutes
Cooking time: 20 minutes
100g (31/2oz) White's Speedicook porridge oats
450g (1lb) floury potatoes, peeled and diced
25g (1oz) butter (see cook's tip)
4 large eggs
150ml (1/4pint) skimmed milk
4 slices smoked salmon
1 spring onion, trimmed and thinly sliced
Salt and freshly ground black pepper
TURKEY TERIYAKI MEATBALLS
These healthy flavour packed meatballs make a great tasting family supper - served with a sticky Japanese style sauce.
Preparation time: 15 minutes
Cooking time: 15-18 minutes
50g (2oz) White's Jumbo Organic Oats
1 red onion, peeled and halved
2 small carrots, peeled and finely shredded
500g (1lb 2oz) minced turkey thigh meat
1 small lemon finely grated zest and juice
1 tbsp olive oil
2 large pak choi, trimmed
100ml (31/2fl oz) Japanese Mirin rice vinegar (see Cook's tip)
3 tbsp reduced salt soy sauce
3 tbsp caster sugar
2 tsp sesame seeds
Thinly sliced fresh red chilli (optional)
Salt and freshly ground black pepper
1. Roughly chop half the red onion and place into a food processor with half the shredded carrot, minced turkey, oats and lemon zest. Season with salt and freshly ground black pepper and whizz to a well combined mixture. Using wet hands shape into 20 equal sized balls. Chill until ready to use.
2. Thinly slice the remaining onion. Heat the oil in a large non-stick frying pan and fry the onion and meatballs for 10 minutes shaking the pan occasionally and turning the meatballs frequently until the onion has softened and the meatball are evenly browned.
3. Meanwhile, shred the white bulbous part of the pak choi and the leaves and set aside separately.
4. In a small bowl mix together the mirin, soy sauce, lemon juice and caster sugar. Pour over the meatballs and bring to the boil, turn down the heat, scatter over the white bulbous part of the pak choi and simmer for 2-3 minutes. Scatter over the green pak choi and remaining carrot and cook for 2-3 minutes stirring until the pak choi has wilted. Sprinkle over the sesame seeds and red chilli if using. Serve with plain steamed rice.