Oatly Fish Chowder

This soup is filling enough to be served as a main course. Other vegetables can be slipped in such as chopped leeks, carrots or celery if wished. A great dish to get children to eat fish: mackerel is an excellent source of omega-3 fatty acids which can help keep the heart and brain healthy.  It is also rich in Vitamin D which is essential for strong bones.

Serves 4-6
Preparation time 10 minutes
Cooking time: 25 minutes
Cost for recipe: £6.74

1 medium onion, chopped
2 tsp olive oil
200g floury potatoes, peeled and diced
200ml vegetable stock
198g can sweet corn, drained
100g frozen peas
1 tbsp corn flour
500ml Oatly Enriched or Organic oat drink
300g skinless haddock fillet
250g smoked mackerel
250ml carton Oatly Cream

1. In a large saucepan, cook the onion and potato in the oil over a medium heat for 5 minutes to soften.  Add the stock, cover and simmer for 10 minutes until the potatoes are just tender.
2. While the potatoes are cooking cut the haddock into chunks and break the mackerel into large flakes, discarding the skin.
3. Blend the corn flour with a little of the Oatly and add to the pan with the sweet corn, peas and remaining Oatly then bring to simmer, now add the fish and cook gently for 10 minutes.  Stir in the Oatly cream and heat a minute, season if needed.
4. Ladle into bowls and serve with crusty bread.

Serving suggestion: Grill some streaky bacon until crisp, drain on kitchen paper and chop then scatter over the top of the Chowder.
Tip: use any white fish fillets, Bassa/Vietnamese Cobbler fish would be good as it comes ready skinned and has a good firm texture for a dish like this.

Nutritional information per serving:
574-382kcals
32-21g protein
32-21g fat (of which 6.5-4.5g saturated)
39-26g carbohydrate (of which 13-9g sugars)
4-3g fibre
1.8-1.2g salt

Oatly Crispy Vegetable Bake

Try to get the children to help with chopping the vegetables; it’s good to get them involved in cooking. Canned beans and oats are both rich in soluble fibre which can help reduce high blood cholesterol levels and balance blood sugars. The vegetables provide a good selection of vitamins and phytochemicals.

Serves 4 -6
Preparation time: 10 minutes
Cooking time: 30-35 minutes
Cost for recipe: £4.15

2 medium carrots, peeled and diced
Approx half medium cauliflower, cut into florets (300g)
1 head broccoli, trimmed into florets (250g)
1 medium leek, trimmed and chopped
25g corn flour
600ml Oatly Enriched or Organic oat drink, warmed
2 tsp powdered vegetable stock
100g half-fat mature cheddar cheese, grated
400g can red kidney beans rinsed and drained
50g sunflower margarine
50 g wholemeal flour
50g porridge oats
50g wholemeal breadcrumbs

1. Put the carrots, cauliflower, broccoli and leek into a steamer and cook for 4-5 minutes to the point where they are almost cooked and still crisp.
2. Heat the oven to 190C(170Cfan) 375F, gas mark 5
3. Meanwhile, in a pan, blend the corn flour with a little of the Oatly, add the rest of the warmed Oatly with the powdered stock, bring to simmer stirring all the time until thickened.
4. Remove from the heat half the cheese and all of the vegetables, fold together then transfer to an ovenproof dish.
5. To make the topping, put the butter or margarine into a bowl with the flour and oats and rub together.
6. Add the breadcrumbs and cheese and scatter over the vegetables.  Bake 25 minutes or until golden and crisp on top

Tip; add other seasonal vegetables of choice, e.g. shredded kale, diced swede, parsnip, celery or courgettes.

Nutritional information per serving:
529-353kcals
20-17.5g protein
20-13.5g fat (of which 5.5-4g saturated)
55-37g carbohydrate (of which 16-11g sugars)
13-8.5g fibre
2.8-1.9g salt

Oatly Porky Popovers

Popovers are small size Yorkshire puddings and this recipe uses low fat minced pork to make a tasty filling. Use Quality Standard Pork where available so that you know that it comes from a supply chain committed to high standards of animal welfare, quality control and traceability.

Serves 4
Preparation time: 20 minutes
Cooking time: 30 minutes
Cost for recipe: £3.04

115g plain flour
2 medium eggs
300ml Oatly Enriched or Organic oat drink

Filling:
1 small onion
350g lean minced pork
½ tsp mixed dried herbs
1 tbsp tomato puree
8 tsp vegetable oil

1. To make the batter, sift the flour with a pinch of salt into a bowl.  Make a well in the centre and ad the eggs. Add a little of the Oatly, beat together to make a smooth paste then gradually add the rest of the Oatly. Alternatively, put the ingredients into a blender or food processor or use a stick blender and blend until smooth.
2. Heat the oven to 220C (200Cfan) 425F, gas mark 7.
3. Grate the onions into a bowl, add the minced pork, herbs and tomato puree, season then mix well. Divide into 4 rounds.
4. Using four individual shallow dishes about 13-15 cm in diameter, pour 2 teaspoons of the oil into each then place a patty in each. Pour the batter around and then place on a baking tray and transfer to the oven to bake for 15 minutes.  Reduce the heat to 200C (180Cfan), 400F, gas mark 6 and cook a further 15-20 minutes until puffed up and golden.

Variations: this recipe can also be made with lean minced beef or minced turkey.
Alter the flavours by adding curry paste, pesto paste, tapenade, sun dried tomato paste or even Thai curry paste to the meat mixture.

Nutritional information per serving:
350kcals
27g protein
14.5g fat (of which 3g saturated)
30g carbohydrate (of which 5g sugars)
1.8g fibre
0.4g salt

Oatly Banana Muffins

Muffins are always a favourite for the family, great for lunchboxes, after school tea, a picnic or just as a snack for hungry moments.  Bananas are good source of potassium, a mineral which helps to maintain healthy blood pressure. Bananas also add a natural sweetness which reduces the need for added sugar.
The success of this recipe depends on the bananas being really ripe so that the bananas flavour is strong enough to taste delicious in the cooked muffins.

Makes 12

Preparation:  15 minutes
Cooking time: 20 minutes
Cost for recipe: £1.70p

250g plain flour
75g porridge oats
2 tsp baking powder
100g soft brown sugar
2 medium eggs
150ml Oatly Enriched or Organic oat drink
5 tbsp vegetable oil
1 tsp vanilla extract
2-3 medium ripe bananas, (peeled weight 300g) mashed

1. Heat the oven to 200C (180Cfan) 400F, gas 6.  Line 12 holes of a muffin tin with paper cases.
2. In a large bowl combine the flour with the porridge oats, baking powder and sugar.
3. In another bowl beat the eggs with the Oatly, oil, and vanilla extract then add the mashed bananas. 
4. Pour onto the dry ingredients and lightly and quickly mix together, do not worry about lumps.  Spoon into the muffin cases.  Bake for 15-18 minutes until risen and golden.

Tip: add about 50g chopped walnuts or pecans if wished.
These muffins will keep fresh in an airtight container for two days. 
Freeze for 2-3 months, defrost at room temperature.

Nutritional information per muffin:
210kcals
4.5g protein
7g fat (of which 1g saturated)
31.5g carbohydrate (of which 14g sugars)
1.5g fibre
0.2g salt

Oatly Strawberry Smoothie

Ingredients:
300 ml fresh or frozen strawberries
400 ml Oatly Oat Drink
1 tbsp honey

Instructions:
1. Put all the ingredients together and blend with a hand-held blender, a normal blender or a food processor.
Try freezing pieces of banana or apple and making a smoothie from that, perhaps flavoured with a little cinnamon.

Serves two.
Per serving:
152cals
3g protein
3g fat ( of which 0.4g saturated fat)
28g carbs ( of which 22g sugar)
1.6g fibre

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