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VEGA's Portfolio-style Recipes

 
A collection of dairy-free, meat-free recipes
Weekly Recipe
- with nutritional analysis -

SCHOOL MENU 7

This is the seventh in a series of menu plans for school meals. Recipes with detailed nutritional analysis are given for the main dishes. As can be seen, the menus broadly meet guidelines for school meals.

Mixed Bean Goulash

School Menu Plan 7

Serving

Primary

Secondary

Mixed Bean Goulash

270g

324g

Dairy-Free Yogurt

20g

25g

Oven-Baked Potato Wedges

100g

125g

Broccoli Florets, Steamed

60g

80g

Fruit Smoothie

92g

184g


 

Primary Schools

Secondary Schools

 

Menu

Guidelines

Menu

Guidelines

 

England & Wales

Scotland

England & Wales

Scotland

Energy (kcal)

469

530

557

608

646

664

Fat (g)

21.6

20.6

21.7

26.8

25.1

25.8

Saturated fat (g)

6.1

6.5

6.8

7.6

7.9

8.1

Carbohydrate (g)

60.2

70.6

74.3

80.9

86.1

88.5

NMES (g)

0

15.5

16.3

0

18.9

19.5

Fibre (g)

12.1

4.2

4.5

16.2

5.2

5.3

Protein (g)

11.9

7.5

8.5

15.2

13.3

13.6

Iron (mg)

6.7

3

3

8.6

5.2

4.4

Calcium (mg)

195

193

165

278

350

300

Vit A (ug)

972

175

150

1175

245

187

Vit C (mg)

52.8

10.5

9

75.9

14

11

Folate (ug)

93

53

45

124

70

60

Sodium (mg)

292

499

745-686

375

714

894-824

Zinc (mg)

1.8

2.5

2.1

2.3

3.3

2.8

 

MIXED BEAN GOULASH
Makes 25 adult/secondary servings or 30 primary servings

Ingredients
300ml olive oil
10 medium onions, finely chopped
10 leeks, sliced into thin rounds
20 carrots, diced
100g smoked paprika
5x800g can chopped tomatoes with garlic
5x800g can mixed beans, drained and rinsed

Preparation
Heat the oil in a large pan, then fry the onion, leek and carrot for 5 minutes until beginning to soften. Add the paprika and cook for a further min, then stir in the tomatoes and 1½ litres of water. Simmer gently for 10 minutes until thickened and glossy.
Tip in the mixed beans and continue to cook for a further 2 minutes to just heat through the beans. Spoon into warm bowls and serve with a spoonful of dairy-free yoghurt and oven baked potato wedges.

Adapted from: bbcgoodfood.com

Nutritional Analysis

 

Per 100g

Per adult serving (324g) without accompaniments

% of RDA*

Energy (kJ/kcal)

297kJ/71kcal

963kJ/230kcal

 

Protein

2.2g

7.0g

 

Carbohydrate

6.8g

22.0g

 

  Of which sugars

3.4g

11.0g

 

Total fat

4.1g

13.4g

 

  Saturated fat

0.6g

1.9g

 

  Monounsaturated fat

2.7g

8.9g

 

  Polyunsaturated fat

0.5g

1.6g

 

Fibre (Englyst)

2.1g

6.8g

28%

Sodium

0.03g

0.08g

 

Potassium

288mg

932mg

 

Sodium/Potassium ratio

0.09

0.09

 

Vitamin B1 (thiamin)

0.08mg

0.25mg

18%

  B2 (riboflavin)

0.03mg

0.09mg

6%

  B12

-

-

 

  Folate

12μg

38μg

19%

Vitamin D

-

-

 

Calcium

28mg

91mg

11%

Magnesium

16mg

51mg

17%

Iodine

2μg

7μg

5%

Zinc

0.32mg

1.04mg

7%

Iron

1.16mg

3.75mg

14%

Selenium

1μg

3μg

6%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

230

11.0g

13.4g

1.9g

0.2g

12%

12%

19%

10%

3%

of your guideline daily amount (GDA***)

 

FRUIT SMOOTHIE
Makes 16 primary servings or 8 secondary servings

Fruit Smoothie

Ingredients
4 bananas
600g/4 cups frozen berries (such as strawberries, blackcurrants, blueberries)
475ml/2 cups non-dairy milk (such as soy, almond or oat)

Preparation
Place all ingredients into a blender and whizz until smooth. Serve.
You could also try this recipe with other fruits, such as apples or peaches.

 Nutritional Analysis

 

Per 100g

Per adult serving (184g)

% of RDA*

Energy (kJ/kcal)

184kJ/44kcal

339kJ/80kcal

 

Protein

0.8g

1.6g

 

Carbohydrate

9.4g

17.4g

 

  Of which sugars

8.8g

16.2g

 

Total fat

0.5g

1.0g

 

  Saturated fat

0.1g

0.1g

 

  Monounsaturated fat

0.3g

0.5g

 

  Polyunsaturated fat

0.1g

0.2g

 

Fibre (Englyst)

1.9g

3.5g

15%

Sodium

0.02g

0.03g

 

Potassium

170mg

312mg

 

Sodium/Potassium ratio

0.09

0.09

 

Vitamin B1 (thiamin)

0.02mg

0.04mg

3%

  B2 (riboflavin)

0.10mg

0.19mg

12%

  B12

0.12μg

0.23μg

 

  Folate

9μg

16μg

8%

Vitamin D

0.24μg

0.44μg

 

Calcium

52mg

95mg

12%

Magnesium

17mg

31mg

10%

Iodine

3μg

5μg

4%

Zinc

0.16mg

0.29mg

2%

Iron

0.40mg

0.74mg

5%

Selenium

-

-

0%

*Recommended daily allowance (Food labelling regulations)

Each serving provides

Calories

Sugar

Fat

Saturates

Salt**

80

16.2g

1.0g

0.1g

0.1g

4%

18%

1%

1%

1%

of your guideline daily amount (GDA***)

Nutritional information provided by Kathryn Salmon BSc (Hons), RPHNutr, Nutritionist, Salmon Nutrition, salmonnutrition@yahoo.co.uk

Footnotes:

Nutritional information is drawn from Composition of Food Tables published by authorities in the UK and other European countries and North America, as well as in other countries, such as China, Japan, and India. Nutrient content after preparation and cooking may difer for some nutrients.

*RDAs represent the requirements for an adult woman. Adolescent women and those of child bearing age, especially if pregnant or lactating, should use this information for interpretations with their health advisers. "Vitamin D" cannot yet distinguish D2 from D3. Cooking and preparation may alter some values, notably of vitamin C. Some recovery may be made by using vegetable waters in stocks, soups etc.

**To convert values for sodium into intakes of salt (sodium chloride) divide the sodium figure by 2 and multiply the result by 5: thus sodium 0.16g translates to 0.4gm of salt (which would represent 7% of the recommended intake of salt).

***The GDAs given are for a typical adult. If you have an active lifestyle, your personal GDA may be higher; conversely, if you are not very active, your GDA may be lower. Children, the elderly and pregnant women have different requirements.

Intakes of some elements depend on absorption of the food and elements from the gut. Fresh fruit and salad as side dishes nicely improve full nutritional benefit from meals. Nutrients from meals are likely to be more biologically effective than taken as supplements.

Data will be amplified as further relevant results become available.


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