Recipe Kerrygold and Susi Galley / Image Kerrygold (www.kerrygold.com)

This recipe was made using Kerrygold Lighter Unsalted Butter, taken from the Kerrygold Community Recip-e-book, available for free download now www.facebook.com/KerrygoldUK

‘My whole family loves this chunky soup and the vegetables contribute towards their five-a-day. It’s a fantastic, very quick to make, winter warmer!’ Susi Galley

Recipe Kerrygold Spreadable and Jayne Adye  / Image Kerrygold (www.kerrygold.com)

This recipe was made using Kerrygold Spreadable with Irish Butter and Olive Oil, taken from the Kerrygold Community Recip-e-book, available for free download now www.facebook.com/KerrygoldUK

‘I developed this recipe at the time of the Royal Wedding in the summer. It’s a great party dish and adaptable for any number of people and tasty for children too.’ Jayne Adye

Words Dawn Cromar / Image Fish is the Dish

It’s got a reputation for being difficult to prepare, but Dawn Cromar caught up with the women who are out to put seafood back on the menu . . .

We all know that eating fish regularly is good for us; not only are most varieties low in fat, they are also packed with nutrients.

We are advised to eat oily fish in particular, as it is packed with Omega 3 fatty acids which provide numerous health benefits. But the thought of preparing a fish dish can be daunting, particularly for someone who doesn’t cook often or if you are catering for children.

This issue is currently being tackled by Seafish, the UK industry authority for seafood. It has enlisted the help of mums to create a website to encourage more people to include seafood in their diets.

Fish is the Dish, includes simple recipe ideas and videos demonstrating how to prepare seafood dishes. The website, which went live in October 2011, also features an area for readers to share tips and recipes and to enter competitions.

Marketing executive at Seafish, Jo Dunlop, says the perception that seafood is very difficult to prepare is being quashed as bloggers see the easy tips and recipes available. “There are over 100 species (of fish) on sale in the UK and as a mother, I know it’s easy to get stuck in a rut as to what you know the family will eat,” she said.

“Fish is the Dish is all about chatting to mums online.  This website is designed to inspire them into cooking something different for the family.”

Professional chef and mum Jacqueline O’Donnell has made a series of videos to appear on the site that shows how to prepare and cook seafood. She said: “As a chef I know how easy seafood is to cook, but as a mum I also know there are barriers to cooking it regularly for the family. I hope my top tips and recipe ideas will inspire parents across the UK to put seafood on the mealtime menu more often.”

While many people may think preparing a seafood dish will be time consuming, Jo says there are lots of simple fish dishes. “It’s the ultimate fast food,” she continued. “You can cook it in minutes in the microwave and also cook it from frozen.”

Jo has received an exceptional response to the Fish is the Dish website and says people are surprised at the number of fish dishes that can be prepared. “We found that when we asked people, it’s not even just that they don’t know how to cook fish, it’s what to serve it with. You can serve seafood with all different kinds of ingredients. When experimenting, have a look at the recipes and tips on our website or ask your fishmonger for advice.”

Jo also believes seafood can be introduced at a young age; even when weaning babies onto solid food. “There are lots of things you can do; coldwater prawns (the small ones that you might find in a prawn cocktail) for example, make great finger food for wee ones. Also, something like plaice with sweet potato and carrot mash was a favourite in our house. Smoked seafood can be eaten from 18 months; it has a higher salt content.”

Involving children in the preparation of food can help when trying to get them to eat new dishes, as Jo adds: “My son, at two and a half, can be a little fickle sometimes, saying he doesn’t like dinner time. Pushing the boundaries, but it’s not that he doesn’t like what I’ve put in front of him. However, when he helps – with something like my fish cakes – he makes them into shapes he wants and helps to do the egg wash. He loves it and invariably on these days we will have a clean plate.”

Check out Fish is the Dish at www.fishisthedish.co.uk, which is also on Twitter @Fishisthedish and Facebook.

Recipe and image Udo’s Choice (www.udoschoice.co.uk)

Start the day with an energy boost from this fruity smoothie. It’s a great option if you’re not into heavy breakfasts or want something healthy while you’re on the move.

Recipe and image Udo’s Choice (www.udoschoice.co.uk)

Red kidney beans are amongst the highest sources of fibre within our food choices and they’re also very filling so are an excellent way to healthily and cheaply bulk out meals.

Recipe and image Udo’s Choice (www.udoschoice.co.uk)

A healthy alternative to frying or sautéing, oil free roasting is a wonderful way to cook a variety of vegetables. 

Recipe and image Udo’s Choice (www.udoschoice.co.uk)

A simple dish that can be varied according to your own taste. Just add lean turkey, chicken, or beans to create a high protein meal that all the family can enjoy.

Recipe and image Udo’s Choice (www.udoschoice.co.uk)

Tomatoes, containing significant amounts of lycopene, and red peppers, containing significant amounts of beta carotene, are good sources of antioxidants. Serve this peppery soup with chunks of wholemeal crusty loaf.

Family Food Magazine has six bottles of award-winning Udo’s Choice Ultimate Oil Blend to give away!

Udo’s Choice Ultimate Oil Blend is a blend of organic seed oils that provide the Essential Fatty Acids (EFAs) Omega 3 and 6, in the ideal ratio of 2:1.

Udo’s for Health:

Our bodies need Essential Fatty Acids Omega 3 and 6 for maintaining optimum heart health, brain function, supple joints and a strong immune system. They are called ‘essential’ because our bodies cannot produce them – they need to be included in our diets. However, with modern day food processing and cooking methods which damage or destroy these delicate essential fats, our sources of undamaged omega oils are limited.

Udo’s Choice Ultimate Oil Blend provides a simple way of obtaining these important nutrients by mixing it in with foods or your favourite smoothie (great for getting the omega oils into kids!).

Udo’s for Beauty:

Including Udo’s Choice Ultimate Oil blend in your daily diet is a top beauty tip to keep skin looking and feeling great. Every cell in our body needs these Essential Fatty Acids to function at their best and this includes our skin, hair and nails. Without them skin can become dry and flaky, hair lifeless and nails brittle.

Udo’s Choice Ultimate Oil Blend is award winning, endorsed by the vegetarian and vegan societies and certified organic.

TO ENTER

We have six bottles of Udo’s Choice Ultimate Oil Blend to give away – for your chance to win one bottle simply fill out your details below. Winners will be selected after 31st January 2012 and notified by email.

[form udos]

Closing date of competition is 31st January 2012. The winner will be the first person to be drawn and respond after the closing date. Entrants must be 18 or over. The winner will receive one bottle of Udo’s Choice Ultimate Oil Blend. The winner will be notified by email within 30 days of closing date. All prizes must be accepted as offered. There can be no alternative awards, cash or otherwise. The competition prize is subject to availability, is non-transferable, non-redeemable and cannot be used in conjunction with any other offer. The winner’s name may be used for promotional purposes.

Recipe and Image Douwe Egberts (www.douwe-egberts.co.uk)

A hearty dinner that is best served with rice and seasonal vegetables.