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Apple and Peanut Butter Soup
Beef & Cashew Nut Stirfry

Apple and Peanut Butter Soup
(Serves 6)
Adapted form The Cranks Recipe Book

Preparation & Cooking Time: 20 minutes

  • Ingredients
    2 pints skimmed milk
    1 medium-sized cooking apple, grated
    4 tablespoon peanut butter
    3 tablespoons porridge oats
    Juice of 1 lemon or equivalent PLJ
    1/4 teaspoon ground ginger
    Salt and pepper to taste

Heat the skimmed milk to just below boiling point
Blend together the peanut butter and lemon juice and add to milk with remaining ingredients
simmer for 15 minutes
Allow to cool slightly then blend in small quantities in liquidizer or using hand blender
Reheat to serving temperature and adjust seasoning to taste

SERVE with crusty wholemeal bread and a brightly coloured mixed salad

Approximate analysis per serve:
Energy 205kcals
Carbohydrate 20g
Protein 11g
Fat 9g
Fibre 2g

 Nutrition Bonus
Excellent source of protein, iron, zinc, magnesium, copper, potassium, calcium, ribolavin (B2), thiamin (B1), niacin (B3), pantothenic acid, biotin, Vitamin E Vitamin B12 and manganese

Beef and Cashew Nut Stirfry
Serves 2

Preparation and Cooking Time: 25 minutes

  • Ingredients
    1 teaspoon oil e.g. rapeseed or sesame
    225g (8oz) lean beef, cut into thin strips (or stirfry beef)
    25g (1oz) roasted cashew nuts
    1 red pepper, cut into strips
    A few baby corn
    2 tablespoon tomato ketchup
    1 tablespoon chilli sauce
    1 dessertspoon lime juice

Heat oil in a large non-stick wok or pan and stirfry the meat until well browned
Add the cashew nuts, pepper and baby corn and mix with the meat
Add remaining ingredients and cook for 1-2 minutes

SERVE tossed through pasta, noodles or rice or with crusty bread

Approximate analysis per serve:
Energy 305kcals
Carbohydrate 16g
Protein 30g
Fat 14g (mostly unsaturated)
Fibre 2g

 Nutrition Bonus
Excellent source of protein, iron, zinc, chromium and good source of copper, Vitamin B12, beta carotene, lycopene

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