The following recipes are not only super healthy but are also absolutely scrummy.

Chestnut and butterbean soup

Chestnuts have the lowest fat content of all nuts and a pleasantly sweet flavour that goes well with the smooth texture of the butterbeans, which blend down to produce a thick, creamy texture without any cream or flour. A fibre-rich soup that is very filling. Serves 2

200g (7oz) cooked and peeled chestnuts (vacuum-packed or tinned)

1 x 410g can of butterbeans, rinsed and drained

1 medium white onion, chopped

1 large carrot, peeled and chopped

3 tsp Marigold Reduced Salt vegetable bouillon powder dissolved in 600ml (1 pint) water

Freshly ground black pepper to taste

1 Place all the ingredients (except for a handful of chestnuts) in a saucepan, place a lid on it and bring to the boil, then simmer gently for 15-20 minutes.

2 Purée the soup until smooth and season.

3 Sprinkle the reserved chestnuts on top as croutons.

Cook’s notes:

GLs: 12

Allergy suitability:

Gluten, wheat, dairy, yeast free

Big baked beans

A super quick recipe that is much healthier than the sugar and salt-laden canned versions and is very quick to make. Serves 2

2 tsp coconut oil (available from www.healthproductsforlife.com) or olive oil

1 clove garlic, crushed

1 onion, diced

1 x 410g can butterbeans, rinsed and drained

2 tbsp tomato purée

1 x 200g (7oz) can chopped tomatoes

1 ½ tsp Marigold Reduced Salt Vegetable Bouillon powder (from supermarkets and health stores)

1 tsp dried herbes de Provence or mixed Italian dried herbs (optional)

Freshly ground black pepper

1 Heat the oil in a large frying pan and sweat off the garlic and onion until they soften slightly.

2 Add the rest of the ingredients and stir to form a thick sauce. Adjust the seasoning according to taste.

Cook’s notes:

Variations:

Use cannellini or haricot beans instead of butterbeans

If your child kicks up a fuss at anything with ‘bits’ in blend the garlic, onion and chopped tomatoes and herbs together before cooking to form a smooth sauce, then heat as per the recipe and add the rest of the ingredients.

Allergy suitability:

Gluten, wheat, dairy, soya, yeast free

Crunchy nut choco-cakes

A much healthier but just as scrummy version of chocolate rice crispy cakes. Ideal for a guilt-free tea time treat, this no-cook recipe is suitable for children to make with a little supervision, but is equally good served as a sophisticated supper party pudding with raspberries. Makes 10

100g (4oz) good quality dark chocolate (around 70% cocoa solids; eg Green and Black’s organic), broken into pieces

4 good tsp coconut oil

2 tbsp xylitol (natural sugar substitute, available from www.healthproductsforlife.com)

100g (4oz) whole oat flakes

2 tbsp flaked almonds

2 tbsp pumpkin seeds

2 tbsp linseeds (pre-cracked; by Linusit, or roughly ground to release their essential fats)

2 tsp ground cinnamon

4 tbsp sultanas

4 tbsp unsalted hazelnut butter (eg by Meridian; from health food stores)

1 Place the chocolate in a bain marie and stir occasionally to melt. Meanwhile:

2 Melt the coconut butter in a medium saucepan and stir in the xylitol. Add the oats and flaked almonds and cook gently for around 3 minutes to allow them to start to crispen.

3 Add the pumpkin seeds, linseeds and and cinnamon and stir for another couple of minutes.

4 Stir the hazelnut butter through the mixture then stir in the melted chocolate, making sure it is evenly coated.

5 Spoon into paper cases and place in the fridge for at least a couple of hours to firm, or if you are impatient, pop them in the freezer for half an hour to harden rapidly.

Cook’s notes:

Variations:

Use different nuts and seeds like sunflower seeds, pecans and walnuts, and try different nut butters like walnut or almond (make sure they are unsalted)

Allergy suitability:

Wheat, dairy, soya, yeast free 

Storage:

Keep in the fridge or freeze a batch and defrost in the fridge as per needed