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On your marks! ---------------Get set!------------------ Go!
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Healthy eating at home |
Facts
1. 1 in 5 children eat NO fruit in a week
2. 4% of children eat no vegetables in a week
3. 80% of children eat white bread,crisps,biscuits and chocolate in a week
It is recommended that everyone should eat at least 5 portions
of fruit and 5 vegetables each day.
Included in this can be fruit juices, 'hidden' vegetables in casseroles,pies etc. dried fruit and fruit joghurt.
Count and see how many 'fruits' and vegetables you eat in a day !!
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Ideas
1.Try making your own burgers using fresh mince, onions, grated carrot and celery etc
2. Make fresh chicken nuggets using chicken breasts
3. Make fish cakes using fish, potaoes, peas and herbs
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Recipes - if you would like copies to print off, please click on the pictures
See www.nutrition.org.uk for further recipes |
Fish pie
Ingredients
3 large potatoes
25g margarine
100ml milk
White Sauce
- 25g margarine
- 25g plain flour
- 250ml milk
- parsley
250g fresh or frozen fish, e.g. cod, haddock, hoki
2 tomatoes, chopped
Method
- Preheat the oven to 200C or gas 6.
- Prepare the mashed potato topping. Peel the potatoes, cut into large pieces and boil for 15 minutes or until tender.
- While the potatoes are cooking, make the sauce. Melt the margarine in a saucepan.
- Add the flour and mix to form a paste.
- Gradually add the milk, stirring constantly with a whisk. The sauce will become thick.
- Reduce the heat, and allow to simmer for 2 minutes. Add parsley.
- Drain the potatoes and add the butter and milk.
- Mash until smooth and creamy.
- Place the fish in the bottom of a baking dish.
- Place the tomato over the fish and pour the sauce over.
- Spoon the mashed potato over the top
- Bake for 40 minutes in the oven, until golden brown.
Handy Hints
- Add interest to the mashed potatoes by adding parsley, cheese or mustard.
- Try using a mixture of different fish, for example salmon and prawn.
- Instead of tomato, try adding cooked spinach, boiled egg or mushrooms.
Vegetarian? Instead of fish, use a mixture of boiled egg, spinach and cashew nuts. |
Quick Lamb Rogan Josh Ingredients
225g lean lamb leg steaks or neck fillet, cubed
1 x 5ml spoon oil
2 x 15ml spoons Rogan Josh curry paste
1 onion, sliced
1 clove garlic, crushed
200g can chopped tomatoes
2 tomatoes, cut into wedges
1 x 15ml spoon fresh coriander, chopped Method
1. Cube the lamb, slice the onion and cut the tomatoes.
2. Heat the oil in a large pan and add the lean lamb. Cook for 3-4 minutes.
3 Add the Rogan Josh curry paste, sliced onions and garlic. Cook for a further 2-3 minutes.
4. Add the canned and fresh tomatoes and cook for further 2 minutes.
5. Stir in the fresh coriander.
Tips
* Serve with boiled rice, naan bread and a side salad.
* Replace the fresh tomatoes with thinly sliced courgettes, peppers or okra.
* Batch cook – freeze portions for a rainy(busy) day!
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Home made chicken nuggets
Ingredients
50g breadcrumbs
1x5ml spoon mixed herbs
1x15ml spoon parmesan, grated
2 chicken breasts or 200g thighs
1x15ml spoon plain flour
1 egg, beaten |
Method
1. Preheat the oven to 200C or gas mark 6.
2. Mix the breadcrumbs, herbs and parmesan together in a small bowl.
3. Pour the flour on a small plate.
4. Beat the egg in a small bowl.
5. Cut the chicken into ‘nuggets’ (approximately 4cm x 3cm chunks).
6. Dust the chicken in the flour.
7. Dip in the beaten egg.
8. Roll in the breadcrumb mixture.
9. Place on the baking tray.
10. Repeat steps 7-10 for all the chicken pieces.
11. Bake in the oven to 20minutes, until golden brown.
- Serve with a tomato salsa/relish.
Tips
* Add garlic, chilli, fresh herbs or spices to the breadcrumbs.
* Change the chicken for pieces of fish, such as cod and haddock.
* Make your own breadcrumbs – either whiz bread in a blender or use a grater. Use different types of bread for variety.
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Slowly but surely children will acquire new tastes and gain better eating habits. Remember this is a life lesson and well worth building upon.
Parents please set an example and use mealtimes as social occasions to enjoy being a family. |
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