Here are some ideas for some tasty meal for the month of June.

These meals offer good nutrition while making it easier to get kids and teens to eat more nutritional meals.

Recipes for this month include  Spicy Ratatouille with Feta Cheese. Risotto with [...]]]> Your Family Chef from Parenting Today is here each month with great meal ideas.

Here are some ideas for some tasty meal for the month of June.

These meals offer good nutrition while making it easier to get kids and teens to eat more nutritional meals.

Recipes for this month include  Spicy Ratatouille with Feta Cheese. Risotto with Red Pepper and Zucchini. Melon Smoothie with Mint, Fish Parcels Thai-Style,  Herby Crust Salmon, Whole-Wheat Pasta Parmigian

Main Dishes
Herby Crust Salmon
Serves 4

Ingredients:

• 4 salmon fillets
• 1/4 cup breadcrumbs (more if needed)
• Zest of 1 lemon
• 2 green onions, chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp melted butter

Instructions:

1. Preheat oven to 375 degrees Fahrenheit.
2. In a small bowl, mix breadcrumbs with lemon zest, green onion, parsley and melted butter. Mix well. Spread mixture onto the salmon fillets. Place fillets on a greased baking tray and bake in the oven for about 20 minutes.
3. Serve immediately with rice and green beans.

Quick Chicken Tortilla Wraps
Serves 3-4

Ingredients:

• 4 flour tortillas
• 1 lb free-range chicken breasts (boneless and skinless), cut in thin strips
• 1 medium onion, sliced
• 2 tbsp sweet chilli sauce
• ¼ tsp salt
• ¼ tsp pepper
• 2 cups shredded lettuce
• 1 medium tomato, chopped
• ¾ cup, creamy salad dressing of your choice
• Oil for frying

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. Wrap tortillas in foil and heat in oven until warm.
3. In a large skillet, heat oil. Add chicken strips and onion and fry for about 5 minutes or until the chicken is no longer pink inside. Mix in sweet chilli sauce, salt and pepper.
4. Divide the chicken on each tortilla, top with tomato slices and lettuce, add some salad dressing, roll up and enjoy.

Spicy Ratatouille with Feta Cheese
Serves 2

Ingredients:

• 1 eggplant, sliced
• 3 gloves garlic, skin left on but tips cut off
• 1 medium zucchini, sliced
• 2 big tomatoes, cut into wedges
• 1 medium red onion, cut into wedges
• 1 tsp dried Herbs de Provence
• 1/2 green chilli, chopped (or less if you prefer)
• 3 ½ fl oz olive oil
• Fresh lemon juice
• 7oz feta cheese, crumbled

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.
2. Place all the vegetables and chilli in a roasting pan. Stir in the herbs and olive oil. Bake in the oven for about 30 minutes, stirring occasionally.
3. Discard garlic.

Healthy Pork Casserole
Serves 4

Ingredients:

• 4 x 5 oz lean pork loin cutlets
• 1 medium onion, finely chopped
• 1 cup zucchini, sliced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 14.5 oz diced tomatoes
• 2 tsp Worcestershire Sauce
• 2 tsp oil

Instructions:

1. In a large skillet, heat oil on medium heat.
2. Add onions and sauté until soft.
3. Add zucchini and dried herbs, mix well and sauté for about two minutes.
4. Place pork into skillet and cook for about 2 – 3 minutes each side.
5. Add canned tomatoes and Worcestershire Sauce, cook for 3 – 4 minutes and serve immediately with rice or couscous.
6. Add a squeeze of lemon juice and sprinkle the crumbled feta cheese on top. Place under a grill for a few minutes until cheese begins to soften.
7. Serve immediately.

Fish Parcels Thai-Style
Serves 1

Ingredients:

• 3.5-5oz salmon fillets (ideally organic)
• 2 tbsp fresh lime juice
• 2 tsp fresh ginger, grated
• ½ tsp Thai fish sauce
• A few sprigs of fresh fennel

Instructions:

1. Preheat oven to 300 degrees F.
2. Cut squares of aluminium foil for each fillet. Place the fillet skin side down onto the foil and fold it loosely into an open parcel.
3. Mix together the lime juice, ginger and fish sauce in a little bowl and pour over the fillets.
4. Sprinkle with the fresh fennel.
5. Close the parcels and bake in the oven for about 10-15 minutes or until the fish is cooked through.
6. Enjoy!

Whole-Wheat Pasta Parmigiana
Serves 4

Ingredients:

• 12 oz whole-wheat penne pasta
• 3 tsp extra virgin olive oil
• ½ tsp salt
• 1 lb mushrooms (of your choice), wiped and chopped
• 1 green bell pepper, deseeded and diced
• 1 yellow bell pepper, deseeded and diced
• Juice of 1 lemon
• ½ cup Natural yogurt
• 2 oz Parmesan cheese (or more), grated
• Salt and pepper

Instructions:

1. Cook pasta according to package instructions. Drain and set aside.
2. Heat olive oil in a large skillet, add the chopped vegetables and cook for about 5 to 7 minutes, stirring frequently.
3. Add the cooked penne, lemon juice, yogurt, salt and pepper and combine.
4. Place pasta mixture into an ovenproof dish, sprinkle with lots of grated Parmesan cheese and place under a broiler until the cheese is golden brown.
5. Serve immediately and enjoy!

Salads

Calorie-Friendly Salad Dressing

Ingredients:

• ½ cup cottage cheese
• ½ cup natural yogurt
• 1 tbsp mayonnaise
• 1 tsp freshly pressed lemon juice
• 1 tsp extra virgin olive oil
• Fresh chives, chopped
• Salt and pepper to taste

Instructions:

1. Put all ingredients (except chives, salt and pepper) in a blender and blend until smooth for about 30 seconds.
2. Pour dressing into a jug, season, add chives and serve on the side with a delicious summer salad.
3. This dressing can also be used as a dip with raw vegetables.

Brown Rice Salad With Herbs
Serves 4

Ingredients:

• 8 oz brown rice, washed
• 4 tbsp extra virgin oil
• 18 fl oz water
• 2 tbsp white wine vinegar
• 1 clove garlic, crushed
• 2 tbsp fresh parsley, finely chopped
• 2 tbsp fresh basil, finely chopped
• Salt and pepper

Instructions:

1. Cook the brown rice according to instructions.
2. In a bowl, whisk together the olive oil, vinegar, garlic, salt and pepper and stir into the rice, while it is still warm.
3. Set aside to cool. Once the rice is cool, stir in the parsley and basil, mix well.
4. Enjoy with grilled tofu!

Chick Pea Salad

Ingredients:

• 2 ½ cups of cooked chickpeas
• 4 green onions, sliced
• 1 large carrot, grated
• ¾ cup fresh parsley, chopped
• 1 tbsp natural yogurt
• 2 tbsp white wine vinegar
• 1 tbsp fresh basil, chopped finely

Instructions:

1. In a small bowl, combine yogurt, vinegar and basil.
2. Add remaining ingredients, stir well and chill in fridge for a few hours before serving.

Snacks/Drinks/Breakfast Items

Baked Apricots with Almonds
Serves 4

Ingredients:

• 4 apricots, cut in half and pitted
• 4 tbsp flaked almonds
• 4 tbsp honey
• Pinch of ground ginger

Instructions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Lightly grease an overproof dish and arrange the apricot halves in a single layer.
3. Top with flaked almonds and drizzle with honey. Then sprinkle with ginger.
4. Bake in the oven for about 15 minutes or until the apricots are soft and the almonds nice and golden.
5. Serve at once with vanilla ice-cream.

Delicious Apple & Veg Smoothie

Ingredients:

• ½ cup cucumber, peeled and sliced
• ½ cup carrots, sliced
• ¼ cup unsweetened applesauce
• 1 cup apple juice
• 1 cup sweet-tasting apples, chopped
• 2 cups of ice
• Nutmeg

Instructions:

1. Place all ingredients (except nutmeg) in a blender and blend until smooth.
2. Pour into glasses and sprinkle with nutmet.

Delicious Zucchini Pineapple Loaf
Makes 2 loaves

Ingredients:

• 3 eggs
• 2 cups sugar
• 1 cup vegetable oil
• 2 tsp vanilla extract
• 2 cups zucchini, grated
• 3 cups flour
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tsp salt
• 1 cup pineapple, crushed
• ½ cup of mixed chopped nuts

Instructions:

1. Preheat oven to 325 degrees Fahrenheit.
2. In a large bowl, beat eggs, sugar, oil and vanilla extract.
3. Add the remaining ingredients and mix. Pour mixture into two lightly greased 5 x 9 inch loaf pans.
4. Bake in the oven for about one hour.

Green Salsa
Serves 2

Ingredients:

• ½ small cucumber, finely diced
• ½ green pepper, finely diced
• 1 scallion, finely chopped
• 1 tbsp lemon juice
• 1 tbsp olive oil
• ½ tsp soy sauce
• Bunch of fresh parsley, finely chopped

Instructions:

1. Combine all ingredients in a bowl.
2. Mix gently.
3. Season with black pepper and enjoy as a side dish with meat.

Mexican Breakfast Tortillas
Serves 4
Ingredients:

• 4 flour tortillas
• 8 – 10 eggs
• ½ cup salsa (medium hot or hot)
• 1/3 cup milk
• 2 green onions, sliced
• 4 oz tasty Cheddar cheese, grated
• 4 slices of good quality cooked ham, chopped into bite-size pieces
• Salt and pepper

Instructions:

1. Beat the eggs together with the milk.
2. Pour the egg/milk mixture into a non-stick pan and cook over medium heat until almost done.
3. Stir occasionally.
4. Stir in green onions and ham and season with salt and pepper.

Yummy Strawberry Trifle Dessert

Ingredients:

• 2 pints fresh strawberries, hulled and halved
• 4 tbsp sugar
• 2 cups whipping cream, whipped
• 4oz cream cheese, softened at room temperature
• 1 good quality pound cake, shop-bought
• ½ cup seedless raspberry jelly, melted

Instructions:

1. Add 2 tbsp of sugar to the sliced strawberries and mix gently.
2. In a separate bowl, mix a further 2 tbsp of sugar into the softened cream cheese.
3. Fold the whipped cream into the cream cheese mixture.
4. Cut the pound cake into 1/3inch thick slices and place them in a glass bowl.
5. Spread the raspberry jelly on top.
6. Layer with the strawberries and cream cheese mixture.
7. Repeat layering – finish with a layer of the cream cheese.
8. This is a lovely summer dessert.

Bagel French Toast
Serves 2

Ingredients:

• 2 plain bagels, sliced into thirds horizontally
• ¼ cup milk
• 2 large eggs
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• 1 tbsp butter

Instructions:

1. In a shallow dish, beat the eggs, spices and milk.
2. Place the bagel slices into the mixture to soak for about ½ hour.
3. Turn the bagels once to cover both sides.
4. Melt the butter in a large skillet.
5. Fry the bagel slices on both sides until golden.
6. Serve immediately with maple syrup and crispy bacon!

Delicious Peach Cobbler

Ingredients:

• 4 cups fresh peaches, peeled and sliced
• ½ cup water
• 2 cups sugar
• 8 tbsp of butter
• 1 ½ cups self-rising flour
• 1 ½ cups milk
• Pinch of cinnamon

Instructions:

1. Preheat oven to 350 degrees F.
2. In a saucepan, combine peaches with 1 cup of sugar and water.
3. Stir well.
4. Bring mixture to a quick boil.
5. Reduce heat and simmer gently for about 10 minutes.
6. Set aside.
7. Put the butter into a baking dish (3-quart) and place in the oven.
8. In a separate bowl, mix 1 cup of sugar, flour and milk and stir until the mixture is nice and smooth.
9. Add the mixture to the melted butter. Then add peach slices and pour syrup on top.
10. Sprinkle with a pinch of cinnamon and bake in the oven for about 40 minutes.
11. Serve with vanilla ice-cream.

Superquick Coconut and Pineapple Milk
Serves 2

Ingredients:

• 10 ice cubes
• 1/3 cup coconut milk (preferably light)
• 1 cup low-fat milk
• 1 ½ cups pineapple chunks

Instructions:

1. Blend all ingredients in a blender until frothy.
2. Pour into glasses and enjoy!
3. This makes a great afternoon snack!