Breakfast An ideal breakfast includes some protein, a little fat, plenty of carbohydrates and a good source of calcium. Breakfast is the most important meal of the day!! Healthy options include Weetabix, perhaps add half a chopped banana Porridge, try sweetening with raisins Shredded wheat Scrambled eggs on wholemeal toast Toast with peanut butter or cream cheese Fruit salad with yoghurt, followed by toast. (Fruit salad can be made with fresh or tinned fruit or a mixture of both) Bacon sandwich, grilled bacon, a roll toasted and fresh tomato slices added instead of tomato sauce Cheese on toast and an apple sliced up Try some drained tinned fruit on top of breakfast cereal (tinned fruit in juice not syrup) Try semi-skimmed milk to reduce the fat content North Yorkshire and York Primary Care Trust Lunchboxes A guide to healthier lunchboxes Lunchbox checklist Have you got? A good portion of starchy food, e.g. thick wholemeal bread, pitta pocket, pasta or rice salad. Plenty of fruit and vegetables, e.g an apple, satsuma, handful of cherry tomatoes or carrot sticks, mini-can of fruit chunks in natural juice or small box of raisins. A portion of milk or diary food, e.g. individual cheese portion, pot of yoghurt or cheese spread. A portion of lean meat, e.g. ham, turkey, chicken or beef. Instead of meat you may like to try fish e.g. tuna, mackerel or tinned salmon. A drink, e.g. fruit juice, milk or water. Fruit Loaf (see ‘Easy Fruit Loaf’ recipe card). As a vegetarian option you could choose cheese, egg or humous, or maybe even pack a salad made hummus, or maybe even pack a salad made from beans or lentils. Enjoy your lunch! Lunch is an important meal for everyone, particularly children. It is simply a matter getting a balance and eating a wide variety of foods. Casseroled Chicken Serves 4 4 chicken joints 1 large onion, chopped 2 carrots, sliced 2-3 stalks of celery, chopped 1 small turnip, diced Handful of mushrooms 1 chicken stock cube Salt and pepper 1 tbsp oil 1 tbsp cornflour Mixed herbs 1. Prepare the onions, carrots, celery, turnip and mushrooms 2. Place in a casserole dish/oven proof dish. 3. Brown the chicken in the oil and place on top of the vegetables. 4. Make up 1 pint of stock and add it to the casserole. 5. Mix the cornflour with a little water and mix the paste into the casserole. Mix for 1 minutes to make sure it is evenly distributed in the stock. 6. Place in the oven, preheated to gas mark 4, 200°c or 400°F and cook for 1 hour. and hour of cooking, take out of the oven 7. After half an hour of cooking, take out of the oven and give it a stir. Serve with jacket potatoes, cooked in the oven at the same time as the casserole, swede and carrot mash or cabbage. North Yorkshire and York Primary Care Trust Easy Curry Serves 4 2 teaspoons of vegetable oil 1 onion, chopped 1 clove of garlic, crushed 2 tablespoons curry paste 600ml vegetable stock Selection of your favourite vegetables, chopped e.g. courgettes, peppers, carrots, mushrooms etc. 1 large cooking apple, chopped 2 x 400g cans of chopped tomatoes Freshly ground black pepper What you do: 1. Heat the oil in a large pan and fry the onion and garlic for two minutes. Add the curry paste and cook for two minutes more. 2. Add the tomatoes, stock and seasoning. 3. Add the vegetables and apple and bring to the boil. 4. Put the lid on the saucepan, reduce the heat and simmer for 15 minutes or until the vegetables are cooked. 5. Serve with rice, naan bread, chapatti or on top of a jacket potato. Alternatives For meat lovers, add a little (500g) lean diced beef or diced chicken at step 1. Simply cook with the onions and garlic until browned. Remember meat takes longer to cook than vegetables, so you will need to increase the cooking time to about 30 minutes. For another vegetarian alternative try adding 2 cups of lentils to your liquid, brown continental lentils are good. You may need to add a little more liquid or boiling water if the mixture becomes too thick. Three tablespoons of lentils count towards 5 A DAY and are a good way to get more fibre into your diet. There is no need to spend £1 a go on jars of curry sauce when you can spend the same on a jar of curry paste (along with a tin of tomatoes every time), which will make 4 or 5 curries. Shepherds Pie Serves 4 450g (1lb) of beef or lamb mince 1 large onion, peeled and chopped 1-2 carrots, sliced or grated A large can of chopped tomatoes 2 tbs of tomato ketchup 300ml (1/2 pint) of beef stock (crumble a beef stock cube in the boiling water) 1kg (2lbs) potatoes, 2 tbs milk and a little margarine Grated cheese What you do: You will need a large pan with a lid and a casserole dish. 1. Fry the mince in the pan with the onions and carrots. Stir frequently to prevent the meat from burning. 2. When the meat is brown, drain off any fat. 3. Add the tin of chopped tomatoes, the tomato ketchup and the beef stock. 4. Cover the pan with the lid, bring to the boil, then turn the heat to low and simmer for 20 to 30 minutes. Stir occasionally. 5. Put the peeled, chopped potatoes into a pan and cover with cold water. Boil potatoes for approximately 20 minutes. 6. Drain the water from the potatoes, add the milk and margarine, and mash. 7. Put the meat sauce in a casserole dish, cover with the mashed potato, sprinkle with grated cheese and brown under the grill for about 3-4 minutes. Serve with vegetables. Option: You can put the meat sauce on the plates and some of the mashed potato on the side. North Yorkshire and York Primary Care Trust Spaghetti Bolognese Serves 4 450g (1lb) of beef or lamb mince 1 large onion, peeled and chopped A large can of chopped tomatoes 2 tbs of tomato ketchup 300ml (1/2 pint) of beef stock (crumble a beef stock cube in the boiling water) 450g (1lb) dried spaghetti or other pasta shapes Grated cheese What you do: You will need two large pans with lids. 1. Fry the mince in the pan with the onions. Stir frequently to prevent the meat from burning. 2. When the meat is brown, drain off any fat. 3. Add the tin of chopped tomatoes, the tomato ketchup and the beef stock. 4. Cover the pan with the lid, bring to the boil, then turn the heat to low and simmer for 20 to 30 minutes. Stir occasionally. 5. 15 minutes before the meat sauce is cooked add the dried spaghetti to a large pan of boiling water. Make sure all the spaghetti is covered with water and simmer for 10 to 15 minutes. 6. When the spaghetti is cooked, drain off the water and put spaghetti on plates. Put some of the meat sauce on top and sprinkle with a little grated cheese. Serve with salad or vegetables. Tip: Use a can or jar of Bolognese sauce. Just add to the meat and miss out step 3. You will not need the tin of tomatoes, tomato ketchup or beef stock. Eat more Fruit and Veg! Easy ways to eat more fruit and veg! Eating at least 5 portions of fruit and veg a day can have real health benefits for you and your family. Fruit and veg are naturally high in vitamins and minerals including folic acid, vitamin C and potassium. They are also generally low in fat and calories, are a good source of fibre and antioxidants, which help protect us against cancer, heart disease and high blood pressure. Eat more Veg – simple tips Add chopped up, grated or blended vegetables to sauces for pasta (for an instant Pasta Neapolitan try simmering a tin of tomatoes and chopped/grated onions, courgette, carrot, mushrooms and 1tbs. of tomato puree with some mixed or Italian herbs. Pour over cooked pasta and top with grated cheese. You can also add chopped/grated veg to Spaghetti Bolognese or Shepherds Pie. Potatoes don’t count as a portion, but any vegetables you add to it will; try mashing swede or parsnip to mashed potato. Try combinations of vegetables. Swede and carrot mash may help make swede more tasty: Peel, chop and cook in slated water 450g/1lb of swede and the same of carrots salted for 5 minutes and drain. Mash with a little butter, milk and seasoning. Bubble ‘n’ Squeak Serves 4 500g/18oz of cooked potato, mashed 1/4 savoy cabbage, finely sliced 200g/8oz peas, cooked 25g/1oz butter/margarine 1 onion, sliced Salt and pepper. (continued overleaf) North Yorkshire and York Primary Care Trust Eat more Fruit and Veg! 1. Boil the cabbage and onion in salted water for 20 minutes, then drain. 2. Add the butter to the hot mashed potato; don’t add any milk, as it needs to be fairly dry in texture. Mix in the cabbage and onion mixture, peas and season with salt and pepper. Eat more Fruit – simple tips Pureed fruit can be poured over ice cream, custard or added to milk for milk shakes. Use soft fresh, frozen or tinned fruit for best results. Chopping fruit up often makes fruit seem easier to eat for small children, try offering them chopped up apple, banana, and pear with some raisins as a snack. Add a chopped up banana or died fruit to breakfast dried fruit to breakfast cereals in the morning. Add fresh fruit in season to tinned fruit for a fruit salad. Serve with a scoop of ice cream. Try to eat a rainbow – eat as many different colours of fruit as you can, as they all provide different nutrients and vitamins. Fruit salad smoothie Serves 2 1 banana 1 peach, fresh or tinned 100g/4oz strawberries, fresh, frozen or tinned Small pot of strawberry yoghurt 125ml fresh unsweetened orange juice Simply whiz all the ingredients together in aablender whizz all the ingredients together in blender Apple Crumble 3 large cooking apples, peeled, cored, quartered and sliced 60g/2oz sugar 60g/2oz raisins A pinch of cinnamon, optional 30ml/2 tbs. Water 125g/4oz plain flour 60g/2oz butter or margarine 60g/2oz sugar What you do: 1. Place the apples, sugar, raisins and cinnamon in a deep baking dish, mix it up well and pour over the water. 2. For the topping, put the flour in a bowl and rub in the butter, using your fingertips, until it looks like fine breadcrumbs. 3. Mix in the sugar and put over the fruit so that all the fruit is covered and the topping is even. 4. Bake for 20 – 25 minutes in the oven gas mark 4, 180c and 350F. 5. Serve with custard, ice cream, or yoghurt. Alternatives: Fruit crumbles can be made with tinned and frozen fruit too. You can mix fresh and frozen fruit, e.g. apples with frozen raspberries (omit the raisins). Other fresh fruit, which are delicious in crumbles, are plums and pears. Pears are in season from September to May and plums are cheapest in August and September. North Yorkshire and York Primary Care Trust Easy Fruit Loaf Makes 8-10 slices 175g/6oz sultanas 175g/6oz currants 175g/6oz dates/prunes 1 orange, rind, grated 1/2pt hot tea (Soak all the above overnight) 1 egg 275g/10oz self raising flour, white or wholemeal 1. Place all the dried fruit in a bowl with the grated orange rind and pour over the hot tea and soak overnight. 2. The following day, grease and line a 1lb loaf tin with grease proof paper. Pre heat the oven to gas mark 4, 350f or 180c. 3. Crack an egg into the fruit mixture and sieve the flour over the top. Mix thoroughly. 4. Pour into the tin and bake for 1 hour. Serve cold, spread with a little margarine or butter. Fruit Sundae Serves 2 1 can of tropical fruit salad in natural juice 4 scoops of ice cream 1 small can of pineapple chunks 1 small chocolate flake bar or grated chocolate What you do: 1. 2. 3. 4. 5. Spoon the tropical fruit salad into 2 bowls with the juice Top with 2 scoops of ice cream in each bowl Drain the pineapple chunks and whizz in a blender Spoon a small amount over the top of the ice cream Sprinkle with flaked or grated chocolate Quick Healthy Snacks Sandwiches Using wholemeal/granary bread or bread buns to make sandwiches even healthier. Either add salad to the sandwich or decorate the plate with sliced raw vegetables e.g. carrot sticks, cucumber, cherry tomatoes Suggested fillings: Tuna and sweetcorn Tuna and low fat mayonnaise Peanut butter Lean ham, chicken or turkey Boiled eggs mixed with low fat mayonnaise and / or chopped tomatoes Grated cheese. You can add grated carrot or grated apple! Cottage cheese and cucumber Jacket Potatoes Use large baking potatoes, wash and prick skins a few times. Cooking depends on amount and size of potatoes To oven bake. Cook at gas mark 6, 200°C or 400°F for about an hour. To microwave 2 medium sized potatoe until potatoes until they are soft, it will take10 to 12 minutes. If cooking more than 2 potatoes you will need to cook them for longer. Fillings: 1. Can of tuna, drained and mixed with can of drained sweetcorn 2. Baked beans 3. Cottage cheese mixed with chopped cucumber 4. Chopped turkey or ham mixed with some drained sweetcorn and yoghurt or low-fat mayonnaise 5. Grated cheese Don’t add butter or margarine if you are using one of these fillings. A salad always goes well with jacket potatoes. North Yorkshire and York Primary Care Trust Eggs Boiled: Bring water to boil in a small pan, and gently lower egg into the water. Boil gently for 3 to 4 minutes. Hard boiled eggs take about 6 to 8 minutes. Serve the toasted bread cut into fingers. Poached: Bring a pan of water with a few drops of vinegar to the boil. Break the egg shell gently and slide the egg into the water. Cook for 2-3 minutes until the white is set. Remove from pan with slotted spoon. Serve on hot buttered toast. Scrambled: Allow 1-2 eggs, 1 tsp of milk per person. Beat the eggs with the milk. Heat a knob of butter/margarine in a saucepan, pour in mixture. Cook gently, stirring well until just set. Serve on hot buttered toast. Toast Beans on toast: Heat baked beans in a saucepan or microwave and put on hot buttered toast. Cheese on toast: Toast bread on one side under the grill. Turn over and place a layer of gratedcheese or the untoasted side. Heat under ofgrated cheese on the untoasted side. Heat under the grill until the cheese melts.. Ham and cheese on toast: Put a slice of cooked ham on buttered toast, spread with chutney and cheese and heat under the grill. Salads In a bowl mix lettuce, chopped cucumber and sliced tomatoes. For a dressing use low fat mayonnaise / salad cream or a few drops of olive oil or any low fat dressing. You can add chopped red onions or spring onions, green peppers and/or cooked green beans. Healthy Drinks Milk, Fruit juice, Water Pasta Dishes Pasta is very cheap and easy to use, and most people like to eat it. It also had the advantage of being simple to has the advantage of being simple to prepare, no chopping or peeling, and there’s no waste. You should aim for 25g/1oz of pasta per person, more if they have a large appetite. If you use tinned tomatoes as a base for the sauce you already have one portion of veg, see our ‘Eat more fruit and Veg recipe card’. Herby Pasta with Peas and Bacon Serves 4 350/12oz pasta, e.g. penne, twists 350g/12oz frozen peas 1 large red pepper, seeded and cut into chunks 8 Rashers of rindless bacon 150g pack of soft cheese with garlic and herbs 300ml/1/2 pt milk 1. Cook the pasta according to the instructions on the packet; about 5 minutes before the end of cooking add the frozen peas and red pepper. Bring back to the boil and cook for a further 5 minutes. 2. Meanwhile preheat the grill to high and cook the bacon until crispy. Snip into bite size pieces. 3. Put the soft cheese and milk into a saucepan and warm through. Stir continuously until smooth. 4. Drain the pasta and vegetables, and add the cheese sauce and bacon to the pasta. Mix well and season. Serve with a fresh green salad. North Yorkshire and York Primary Care Trust Basic Tomato Sauce 1 large can of tinned tomatoes, plum or chopped tomatoes can be used. 1 onion, chopped or grated 1 garlic clove, crushed 1tbs. of tomato puree or ketchup 1tsp of mixed herbs or Italian Herbs or Oregano 1. Put all the above ingredients in a pan and simmer for 20 minutes. 2. If it becomes too thick add up to 1/3 pt of vegetable or chicken stock made with 1 oxo cube and 1/3 pt. boiling water. 3. Once cooked, pour over cooked pasta, best with tagiltelli. Add grated cheese twists, penne, spaghetti, or tagliatelle. Add grated cheese on top. Alternatives: Any of the following vegetables may be added to the pan before simmering: Grated courgette and/or carrot, chopped peppers, mushrooms, aubergine, tinned sweetcorn, peas or green beans (fresh or frozen varieties may also be used.) Add 1lb of minced beef for a tasty Spaghetti Bolognese. Add grilled, chopped bacon (2 rashers per person). Creamy Tuna and Sweetcorn pasta 1 quantity of basic tomato sauce 14oz can of tuna in brine or spring water, drained 7oz can of sweetcorn, drained 1 green pepper, chopped 1lb dried pasta 3tbs. fromage frais 1. Add the tuna, green pepper and sweetcorn to the basic tomato sauce recipe above. Bring to the boil and simmer for 20 minutes. Adding the stock if necessary. 2. Boil the pasta, drain and keep warm. 3. Season the sauce to taste. Add the fromage frais for a creamy sauce just before serving. 4. Pour sauce over pasta. Serve with a crunchy side salad.