back to school ebook

Back to School Guide

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Table of Contents

Introduction ………………………………………………………………………….... 3

Back to School Tips ……………………………………………………………….. 4

Time Saving Kitchen Tips ………………………………………….…………… 6

Recipes ………………………………………………………………………………....... 8

Back to School Snack Guide ………………………………………………… 33

Sample Shopping List …………………………………………………….…….. 34

Your Shopping List ……………………………………………………………..…. 36

Weekly Family Food Planner ………………………………………….…..… 38

Supplements ………………………………………………………………………..…. 39

Mindfulness for Stress …………………………………………………….……. 42

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Introduction

I know September can be a month of crazy chaos trying to get into a routine after the summer break. I really hope this Back to School guide will help you.

The first section of this guide consists of Back to School tips, I find these really helpful to get organised and to save some time.

I have included 32 recipes. There are lots of ideas from after school/afternoon snacking to midweek meals, some that are super-fast and some that are perfect for batch cooking.

I have included my shopping list that helps me stay on track with healthy choices whilst doing the food shop and a blank document for you to write your shopping list into.

There’s a weekly meal planner that I find is a life saver when I print it out and stick it onto my kitchen fridge.

I have also included information on supplements to help keep busy parents’ immunity strong this Autumn.

I know that this can be a stressful time of year, but there are things that we can do to alleviate this stress. I have included a mindfulness exercise that I find super helpful which is specifically focused on reducing stress and dealing with overwhelm.

Finally, I hope you will get lots of inspiration out of the tools and tips that I have put in the Guide

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Back to School Tips

1) Start the Day Right Eating breakfast is one of the first habits I tell anyone looking to live a healthier lifestyle to adopt. Research has linked it to better concentration (in school and work), energy levels and maintenance of a healthier body weight. A balanced breakfast provides an opportunity to get in valuable nutrients like calcium, fibre and protein. My favourites for busy mornings would be overnight oats with mixed seeds and berries or wholegrain toast with nut butter and banana. My three-year-old Dafne eats overnight oats most weekdays.

2) Build a Balanced Lunchbox

When I am making up Dafne’s lunches for school, I aim to include a source of carbohydrates (wholegrain pitta bread, leftover pasta and oatcakes), protein (leftover roast chicken, tinned tuna or a lentil soup), fruits or vegetables and dairy (pot of yoghurt, cheese or milk carton). This helps to fuel their growing bodies and give them the energy to focus and learn. I try and ensure that my portion sizes are appropriate for her needs, children do not need adult- sized servings. Try to keep their lunchboxes varied to avoid boredom and get them involved in the food shopping and preparation to encourage an interest in healthy eating. Also, don’t get discouraged if your kids reject certain foods. Keep giving them varied options and eventually it will click.

3) Get Some Good Rest

This is so important for children and adults alike. We are all different but 8-10 hours is a good guideline. To achieve this try to set a bedtime routine and stick to it. In addition, reducing screen time in the hours before bed, having a hot bath or reading a bedtime story can also help. If you are looking for more information on sleep and its importance I would highly recommend checking out Matthew Walker’s book Why We Sleep.

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4) Move Your Body

Being physically active is so important for children’s physical and mental well-being. It helps to build strong bones, healthy muscles, form new interests and create new friendships. The current guidelines recommend 60-plus minutes per day.

Remember, children often do as they see so try to set a good example for them by being active yourself.

Another great tip is to try and swap screen time for exercise time. I try to get Dafne moving in the few hours between school and bed time. To be honest it’s really good for my head to get outside at that point of the day.

5) Be Prepared

I know how difficult it can be balancing work with school or creche runs and extracurricular activities. The things that can help make this a little bit easier include laying out the uniforms the night before or cooking extra portions at dinner to use for lunch the next day. Sitting down at the weekend to roughly plan out your food and activities for the week or writing a to-do list in the mornings can also help to take some of the pressure off.

Finally, don’t be too hard on yourself and don’t try to change everything at once. Start small and introduce one new habit each week because if done consistently, these small changes can pay huge dividends long term.

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Time Saving Kitchen Tips

School time can be very stressful so it is great to be able to find ways to make the back to school experience more stress free. Typically, I try to set some time aside on Sundays for my meal prep. Below are some of the things I will do to get ready for the week ahead and save myself some time.

1. Make a plan of what you’re going to eat this week. Jot down what you’d like for breakfast, lunch and dinner; what you want to eat post-workout; and what kind of snacks you want to enjoy throughout the day. Check out my Nutrition section on Derval.ie for all of the tools you will need to build out a meal. I take into account what I make for dinner one day, might be handy for lunch the following day.

2. Make a list and take time to stock your kitchen properly, part of this is looking at what you already have and using it up. My cupboard essentials include tinned tomatoes, coconut milk, frozen fruits and vegetables, porridge oats and tinned beans. If you are time poor, it’s worthwhile considering online shopping and delivery. Set up your account and every time you order going forward, you’ll have a good shopping list to work from.

3. Set aside ‘prep time’ to organise your shopping and cook a few meals. If you put a little time aside to do it then it becomes far less stressful rather than trying to jam it in with everything else you have to do. On Sundays I often roast a chicken, eat some for dinner that night and use the rest for sandwiches or a curry. I also like to roast vegetables and bake potatoes to use during the week. I try to prepare healthy snacks in bulk too. Another great time-saver is chopping up lots of veg and popping them into the fridge in a container, then I know that it’s there for sandwiches, salads, curries, soups and stir-fries.

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4. Loving your leftovers is an easy way to cut down on prep time and

save money. When you cook an evening meal, make a little extra and pop in a lunchbox for the next day. This means that lunch is sorted for the next day- that’s definitely saved you about 20 minutes, and means you won’t reach for more processed, quick food during the day when you’re under a bit more time pressure.

5. I consider freezer stocking an important survival skill. By cooking in

batches and freezing in individual portions, you can transform your freezer into your go to place for tasty, healthy, ready-made home-cooked meals. Plus, you can keep food for a long time in your freezer which reduces waste and saves you money. The key to mastering the freezer, is putting some extra time into being organised and putting some labels on the outside of each container. Include the name of the dish and the date it was cooked. There are few things more frustrating than a freezer full of mystery foods!

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Recipes

Overnight Oats Prep time: 1 minute (and then popped into the fridge overnight) Serves: 1 Ingredients: • 50g jumbo porridge oats • 1 tsp chia seeds • 240ml milk (or water, if preferred)

To serve: • 2tbsp toasted nuts and seeds • Dollop natural yoghurt • Apple and cinnamon or peach and ginger puree

Method: 1. Combine all of the ingredients, except the honey, in a bowl or container. 2. Mix gently with a spoon. 3. Place in the fridge overnight. 4. Next morning, add toppings of choice and eat.

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Winter Oats:

Serves: 1 Ingredients: • 40g porridge oats • 120ml milk • 120ml water • 1 tbsp wheat germ

Method: 1. Combine the oats, milk and water in a small pan over a medium heat. 2. Cook gently, stirring occasionally, until the porridge is soft and creamy. 3. Pour the porridge into a serving bowl, sprinkle over the wheat germ and serve

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Go Bananas:

Prep Time: 3 minutes Cook Time: 0 Serves: 1

Ingredients: • 40g jumbo porridge oats • ¼ tsp cinnamon • a pinch of salt (optional) • 1 banana, peeled and unsliced • 2–3 tbsp almond butter or another nut butter of your choice.

Method: 1. Mix the oats, cinnamon and salt together and spread out on a plate. 2. Cover the banana with almond butter. 3. Roll the banana in the oat mixture.

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Posh Toast

Prep Time: 2 minutes Cook Time: 1 minute Serves: 1 Ingredients: • 2 slices of good quality wholemeal bread • 2 tbsp of nut butter • 1 tbsp mixed seeds • One chopped banana • a drizzle of honey

Method: 1. Pop your toast in the toaster. 2. When it’s done butter the bread with the nut butter. 3. Top with the chopped banana. 4. Scatter the mixed seeds over it and drizzle with honey.

…………………………………………………………………………………… Very Berry Smoothie:

Prep Time: 2 minutes Cook Time: 0 minutes Serves: 1

Ingredients: • 300ml apple juice ( not from concentrate) • 1 ripe banana, peeled • 100g mixed (fresh or frozen) berries • 1 tbsp chia seeds

Method:

1. Pour the apple juice into a blender and all the banana, berries and chia seeds. 2. Blitz until smooth and creamy. Pour into a glass and serve.

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Banana Smoothie:


Ingredients:

• 1 banana, peeled • 1 tbsp. nut butter • 3 tbsp. porridge oats • 2 tbsp. natural probiotic yoghurt • 200 ml milk

Method:

1. Place all the ingredients in a blender and blend until smooth. I use a nutri– ninja. 2. Pour into a tall glass and serve or pour into a BPA free travel cup and take on the world.

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Apple & Cheese Stack:

Prep Time: 1 minute Cook Time: 0 Serves: 1

Ingredients:

• 2 Oat cakes • 25g Strong white cheddar • ½ apple, finely sliced

Method:

1. Place the oat cakes on a small plate. 2. Layer the oat cakes with alternate slices of cheddar cheese and the apple slices until all the ingredients are used up.

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Chorizo Cheddar Muffins

Prep Time: 15 minutes Cook Time: 16 – 18 minutes Serves: 8 Ingredients:

• 500g plain flour • 10g bicarbonate of soda • pinch of salt • 400ml milk • 100g chorizo, diced and pan fried until crisp • 200g cheddar cheese, grated • 25mls red wine vinegar

Method:

1. Preheat the oven to 180C. Sieve the flour, salt and bicarbonate of soda into a large clean bowl.

2. Mix through 2/3 of the grated cheese. Make a well in the centre and add the milk and vinegar.

3. Add the chorizo and combine gently to form a loose dough. 4. Spoon the mixture into a greased and lined muffin tray, filling to just below

the rim. 5. Top with the remaining cheddar cheese. 6. Allow the dough to rest for 5 minutes then bake in the oven for 16-18

minutes. 7. Allow to cool and enjoy.

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Nutty Rice Cakes:


Ingredients: • 1 rice cake • 1 tbsp nut butter • banana

Method: 1. Spread the nut butter over the rice cake. 2. Chop the banana and spread over the rice cake on top of the butter.

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Fruit & Nut Pot:


Ingredients: • 2 tbsp. mixed nuts • A handful of fruit, I used chopped apple and berries. • 125g natural yogurt

Method: 1. Preheat oven to 180 degrees. 2. Line a baking tray with parchment paper and spread the nuts on it in a single layer. 3. Place the baking tray in the oven for 5-10 minutes, until they start to brown and then transfer to a bowl to cool. 4. Meanwhile layer up the fruit and yoghurt into a pot or bowl. 5. Top with the toasted nuts and enjoy immediately or cover tightly with a lid and refrigerate for later.

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No Bake Protein Bars

Prep Time: 5 minutes Serves: 8

Ingredients: • 250ml coconut cream • 150g vanilla protein powder (optional) • 200g tahini • 300g oats • 2 tsp cinnamon • Pinch salt Optional toppings: • A handful of almonds • A handful of cacao nibs Method: 1) Line a baking tin with greaseproof paper. 2) In a small saucepan, gently melt the coconut cream over a low heat. 3) Place the vanilla protein powder in a large bowl, pour in the melted coconut cream and whisk until smooth. Add the tahini and mix again. 4) Stir in the rolled oats, cinnamon and salt and mix until well combined. If the mixture is too stiff for a wooden spoon, use your hands to form a crumbly consistency. 5) Pour the mixture into the baking tray, flatten the mix and press down firmly. 6) Scatter the almonds and cacao nibs over the top, making sure to press them in firmly so they do not fall off when you slice into bars. 7) Place in the fridge for at least four hours to set. 8) Cut into roughly 12 bars.

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Chewy Granola Bars:

My favourite healthy bar recipe. I love one of these if I’m in a rush or if I don’t have time for breakfast. They are a perfect mid-morning or after school snack.

Prep Time: 10 minutes Cook Time: 30 minutes, plus time to cool Serves: 12 serves

Ingredients: • 120g jumbo porridge oats • 50g desiccated coconut • 50g pecan nuts, roughly chopped • 1 tbsp chia seeds • 3 tbsp water • 3 tbsp honey • 2 tbsp coconut oil • ½ tsp vanilla extract • 1 egg • 2 medjool dates, chopped • 30g dried mango, chopped • Salt

Method: 1. Line a 33cm x 23cm (13 inch x 9 inch) metal baking tin with parchment paper so that the paper overlaps the sides. 2. Preheat the oven to 150°C/300°F/Gas 2. 3. Spread the oats, coconut and pecans on a baking tin and bake for about 10 minutes. 4. Meanwhile, in a small bowl, mix the chia seeds and water to make a gel and set aside. 5. Melt the honey, coconut oil and vanilla extract in a large pan over a low heat. 6. Remove from the heat and leave to cool slightly. Stir the chia gel into the honey mixture, one tablespoon at a time. (Ensure that each spoonful dissolves fully before adding the next.) 7. Add the egg and stir until smooth. Stir in the dates, mango and a pinch of salt and mix well. 8. Tip the toasted porridge mix into the pan and stir until combined. 9. Increase the oven to 180°C/350°F/Gas 4. 10. Scrape the granola mix into the prepared baking tin and spread out evenly, pressing down with the back of a spoon. 11. Bake for 25-30 minute until the top is golden brown and firm. Remove from the oven and leave to cool for 30 minutes. 12. To remove from the tin, take hold of the parchment paper and simply lift out the granola slab. 13. Cut the slab into bars and store them in an airtight container in the fridge.

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Yoghurt Tray Bake

Makes: 16-20 bars

Ingredients:

• 130g Brown sugar • Zest of one lemon • 100g Porridge oats • 125 g Plain flour • ½ Tsp Baking powder • 1 Tsp vanilla extract • 110g diced Butter (cold)

FILLING

• 2 tbsp Sugar • 300g Frozen Raspberries • 2 Tablespoons Cornflour • 500g 0% Fat Free yoghurt

Method:

1. Pre-heat your oven to 180C and line a 9x9” tin (or use 8x8, your bars will be higher)

2. Get a large bowl and tip in your brown sugar, grate the zest of one lemon over the sugar and blend using your fingers tips to release the lemon oil.

3. Next add your dry ingredients, porridge oats, plain flour, baking powder and blend. 4. Using your fingertips smush the butter between your fingers as if you were

making a crumble, so much so that the mix has changed colour and taken on a golden hue.

5. Use two thirds of the mixture to line and compress into a 9x9’ tin, reserve the remaining mixture as a crumble for the top

6. Use the back of a spoon to spread out the mix so you have an even layer. 7. In a small bowl add your yoghurt, sugar and cornflour and mix until combined,

pour evenly on top of the oat mixture. 8. Next sprinkle your frozen raspberries, scatter across the top of the yoghurt so

you have a raspberry in each corner and in every bite! 9. Sprinkle with the remaining crumble mix 10. 10.Transfer to a pre-heated oven for 45minutes until golden. 11. Leave in the tin until completely cold and transfer to a fridge to set for two hours 12. Once chilled, cut into squares & devour!

Huge thanks to Trish, @atouchofmagic for the recipe!

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Leek & Potato Soup

Prep Time: 10 minutes Cook Time: 25 minutes Serves: 4 Ingredients: • 3 tbsp coconut oil • 4 celery sticks, finely chopped • 4 garlic cloves, crushed • 1 onion, finely chopped • 4 leeks, trimmed and finely sliced • 1 tsp fresh thyme leaves • 5 potatoes, peeled and diced • 600ml vegetable stock • 300ml milk • salt and pepper • 2 tbsp chopped chives Method: 1. Melt the coconut oil in a large pan over a medium heat. 2. Add the celery, garlic and onion and cook for 5 minutes, until softened. 3. Add the leek and thyme and cook for 4 minutes, stirring frequently. 4. Add the potato and stock and stir well. Cover and simmer for 15 minutes, until

the potatoes are tender. 5. Remove from the heat and stir in the milk. Purée with a hand blender until

smooth. Season to taste and ensure that the soup is piping hot. 6. Ladle the soup into warmed serving bowls and sprinkle over the chives.

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Curry Chicken Pitta:


Ingredients: • 1 small handful of cooked chicken • 2 tbsp chopped nuts (optional, many schools may not allow nuts) • 2 tbsp natural yoghurt • 1 tsp curry powder • ½ tsp cinnamon • 1 tsp turmeric • 1 wholemeal pitta (or wrap/brown bread) • 1 small carrot, cut into batons • handful of salad leaves

Method: 1. Mix the nuts, yoghurt and spices in a small bowl. Add the cooked chicken and stir well. 2. Using a knife cut open the pitta and stuff it with the chicken mixture, carrot and salad leaves.

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Spinach & Oat Pancakes:

Ingredients: • 200g porridge oats • 150g spinach • 3 eggs • Splash of oat milk (or dairy) • Pinch of salt & 1/2 tsp black pepper. • Little butter and oil on non-stick pan to fry

Method: 1. Blitz all ingredients together. 2. Set the pan on medium heat. Add oil/butter. 3. Pour on a tbsp of batter at a time. 4. Fry for 2-3 minutes on each side until golden. 5. Enjoy stacked with a poached egg on top or as a lovely lunchtime snack. 6. Kiddies love these too. Huge thank you to Orla McAndrew for the recipe.

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Brown Bread & Toppings:

Prep Time: 5 minutes Cook Time: 45 minutes Serves: 1 loaf

Ingredients: • 240g wholemeal four • 120g plain four • 1 tsp baking powder • 1 tsp sea salt • 350 ml buttermilk • 1 egg • 50 g mixed seeds • 1 tbsp. honey • 20g porridge oats

Method: 1. Preheat the oven to 180 and lightly oil a bread tin. 2. Mix the flour, baking powder, mixed seeds and salt in a bowl. Add the butter milk, egg and honey and stir through until well combined. 3. Pour the dough into the bread tin and top with a drizzle of honey and a sprinkle of oats. 4. Bake for 45 minutes until golden brown. Tip the bread onto a wire rack and leave to cool. 5. Cut into slices and serve with one of the topping suggestions below.

Topping Ideas: • Beetroot hummus + seeds • Avocado + poached eggs • Peanut butter + banana • Pesto + pine nuts

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Basil Pesto:

It can be enjoyed in sandwiches, as a dip or spread or as a sauce for pasta.

This pesto will keep in a jam jar in the fridge for up to ten days. Just make sure you pour a thin film of olive oil over the top of the pesto before you put the lid on – this will seal in the favour and keep the pesto from darkening.

Prep Time: 5 minutes

Ingredients: • 1 whole fresh basil plant, leaves picked and washed but not dried • 40g Parmesan, grated • 40g shelled pistachios • 2 garlic cloves, peeled • 2 tbsp olive oil • 2 tbsp water • 1 tbsp rapeseed oil • ½ tsp sea salt • a pinch of black pepper

Method: 1. Place all of the ingredients in a large mixing bowl and use a hand blender to blitz until the pesto reaches your desired consistency.

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Tuna Pesto Pasta:


Ingredients: • 80g wholegrain pasta • 1 tin of tuna in olive oil, drained (Can use chicken or turkey) • 2 tbsp pesto (see recipe below or good quality shop bought works well too) • a small handful of chopped scallions • 2 tbsp grated Parmesan

Method: 1. Cook the pasta according to the instructions on the package. 2. Drain the pasta and return it to the pot. Stir in the tuna, pesto and scallions and heat through. 3. Scrape the pasta into a warmed serving bowl. 4. Sprinkle over the Parmesan and serve without delay.

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Slice of Frittata:

Frittata is a super mid-week quick dinner option and a slice of this is delicious as left-over lunch the next day.


Ingredients: • 6 eggs • 40g feta, diced (or cheese of your choice) • 4 tbsp milk • a handful of basil leaves, torn • salt and pepper • 1 tbsp butter • ½ onion, finely chopped • a handful of baby spinach leaves

Method: 1. Preheat the grill to a high heat. 2. Lightly beat the eggs, cheese, milk and basil in a medium bowl. Season well. 3. Heat the butter in a large ovenproof frying pan over a medium-high heat. Cook the onion and spinach for about 5 minutes. 4. Reduce to a low heat and pour the eggs into the pan. Do not stir the eggs: use a wooden spoon to move the ingredients around and allow the eggs to leak into any available gaps. 5. Cook for about 10 minutes. 6. When the frittata is softly set and golden underneath, remove the pan from the heat. 7. Place the pan under the grill for a few minutes and cook until the top of the frittata is set and golden. 8. Cut the frittata into slices and serve on warmed plates. 9. Using this as a mid-week dinner, it is lovely with a baked potato and a side salad.

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Chicken & Veg Soup:

This is by far one of the most nutritious post school/afternoon snacking ideas. I bring it with my in a flask when I’m busy. Prep Time: 10 minutes Cook Time: 40-45 minutes Serves: 4

Ingredients: • 2 tbsp coconut oil • 4 celery sticks, roughly chopped • 2 carrots, peeled and roughly chopped • 1 onion, roughly chopped • 2 skinless chicken breast fillets, diced • 2 potatoes, peeled and diced • 2 sweet potatoes, peeled and diced • ½ butternut squash, peeled, deseeded and diced • 500ml chicken stock • 1 tbsp dried mixed herbs • 300 ml milk • salt and pepper

Method: 1. Heat the oil in a large pan over a medium heat. 2. Add the celery, carrots and onion and cook for 10–15 minutes, until softened. 3. Add the chicken, potatoes, sweet potatoes, butternut, stock and herbs to the pot and bring to the boil. Reduce the heat, cover and simmer for 30 minutes. 4. Remove from the heat and stir in the milk. Purée with a hand blender until smooth. 5. Season to taste and ladle the soup into warmed serving bowls.

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Pecan & Date Loaf:

Prep Time: 10 minutes Cook Time: 45 minutes

Ingredients: • 125g wholemeal four • 75g self-raising four • 70g pecans, chopped • 6 dates, pitted and finely chopped • 120ml apple purée • 100ml almond milk (or regular milk) • 6 tbsp date syrup • 1 tsp vanilla extract • 20g pecans, whole

Method: 1. Preheat the oven to 150°C/300°F/gas 2. You will need a 900g (2lb) silicone loaf tin. 2. Sift the fours into a large bowl and mix in the pecans and dates. 3. Mix the apple purée, almond milk, date syrup and vanilla extract in a medium bowl. 4. Pour the wet ingredients into the dry ingredients and mix well. 5. Pour the batter into the loaf tin. Sprinkle the remaining pecans on top. 6. Bake for 40 minutes, then increase the heat to 180°C/350°F/gas 4 for a further 5 minutes. This gives the loaf a nice crust. 7. Remove the loaf from the oven and leave it to cool in the tin for 10 minutes. 8. Carefully remove the loaf from the tin and allow to cool on a wire rack. ……………………………………………………………………………….

No Dough Pizza:

Prep Time: 5 minutes Cook Time: 10 minutes Ingredients: • 4 tortilla wraps • 2tbs tomato Passata/basil pesto • Toppings of choice, for example, cooked chicken, sweet corn and thinly sliced veg • 200g Grated cheese of your choice

Method: 1. Preheat oven to 180C/ gas 4. Line a baking tray with parchment paper. 2. Spread an even layer of the passata/ basil pesto, or both if you like, over the wraps. 3. Top with toppings of your choice and scatter over the cheese. 4. Place on a prepared tray and bake in the oven for 10 minutes. 5. Cut the cooked pizza into slices and serve on a warmed serving plate with sides of your choice

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Red Lentil Dahl:

This is a great meat free option. If you’re doing it for the kids, you might want to go easy on the chilli.


Ingredients:

• 2 tbsp olive oil • 2 onions, finely sliced • 5 garlic cloves, crushed • 1 red chilli, deseeded and finely chopped (Optional if cooking for kids) • 2 thumb size pieces of ginger, peeled and grated • 2 tsp coriander • 2 tsp cumin seeds • 2 tsp medium curry powder • 1 tin chopped tomatoes • 1 tin coconut milk • 300mls water • 3 potatoes, peeled and chopped into bite size chunks • 250g red lentils • 4 tbsp natural yoghurt • 4 tbsp flaked almonds • Salt and pepper for seasoning

Method:

1. Heat the olive oil in a big pot over medium heat. 2. Add the onion and cook for ten minutes, if the pot starts to dry out add a little water. 3. Add in the garlic, chilli, ginger and spices and cook for 1 minutes stirring all the time. 4. Stir in the tomatoes, coconut milk, water and potatoes and simmer for 10 minutes. 5. Add in the lentils and simmer for a further 15 minutes, until the lentils are cooked. 6. Ladle the Dahl into warmed bowls. Serve with a dollop of yoghurt and scatter the faked almonds on top.

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Beef Stir Fry:

This is a great quick mid-week option. Just use whatever vegetables you have. If you have enough ingredients, use the beef and veggie mix as a delicious pitta filling for lunch tomorrow.


Ingredients:

• 2 tbsp coconut oil/olive oil • 200g lean beef fillet, thinly sliced • 1 carrot, peeled and finely sliced • A handful of baby corn, sliced lengthways • A handful of broccoli florets • A handful of sugar snap peas • A handful of shredded white cabbage • 3 tbsp sweet chilli sauce • 2 tbsp soy sauce • Basmati rice, to serve

Method:

1. Heat the coconut oil in a large pan or wok over medium-high heat. 2. Add the beef and stir-fry for about 10 minutes, until browned all over. 3. Remove the beef and juices and set aside. 4. Add all the vegetables to the pan and stir-fry for about 5 minutes. 5. Add the sweet chilli sauce and soy sauce and stir-fry for 2 minutes. 6. Return the beef and juices to the pan, mix well and heat through. 7. Divide the stir-fry between warmed serving plates and serve with basmati rice.

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Super-Fast Chicken Stir-Fry:

Any dinner that is done in under 20 minutes is a great mid-week option. If you can make extra of this please do as it is a delicious pitta filling for lunch the next day.

Prep Time: 5 minutes Cook Time: 15 minutes Serves: 3-4

Ingredients: • 2tbsp coconut oil/olive oil • 3 skinless chicken breast fillets, cubed • 4 garlic cloves, crushed • 2 thumb-sized pieces of fresh ginger, grated • 1 onion, finely chopped • ½ red chilli, finely chopped (optional if cooking for kids) • a handful of broccoli, broken into small florets • 1 pepper, finely sliced • 3 portions straight-to-wok rice noodles • 2 tbsp soy sauce • juice of 1 lime • 4 tbsp cashew nuts, chopped • a handful of mint leaves, chopped

Method: 1. Melt the oil in a large pan over a medium heat. 2. Add the chicken and cook for 5 minutes or until cooked through. 3. Remove the chicken and set aside. 4. Add a teaspoon of coconut oil to the pan and increase the heat to medium-high. 5. Add the garlic, ginger, onion and chilli and stir-fry for about 3 minutes. 6. Add the broccoli and pepper and stir-fry for another 3 minutes. 7. Return the cooked chicken the pan and add the noodles, soy sauce and lime juice. 8. Stir well and cook for 3 minutes or until the chicken and noodles are heated through. 9. Divide the stir-fry between warmed serving bowls. 10. Sprinkle over the cashew nuts and mint. Serve without delay.

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Quick Coconut & Basil Chicken:

This dinner will be whipped up super-fast which is ideal for mid-week.

Prep Time: 5 minutes Cook Time: 15-20 minutes Serves: 2

Ingredients: • 2 tbsp olive oil • 4 shallots, finely sliced • 2 leeks, trimmed and finely sliced • 1 red chilli, deseeded and finely chopped (optional if cooking for kids) • 2 skinless chicken breast fillets, cubed • 1 tbsp fish sauce • 1 tsp agave syrup • a handful of basil leaves, torn • 300ml coconut milk • brown or basmati rice, to serve

Method: 1. Heat the olive oil in a large pan over a medium heat. 2. Add the shallots, leeks and chilli and cook for about 10 minutes. 3. If the pan gets too dry, add a dash of water. 4. Add the chicken and cook for about 5 minutes, stirring often. 5. Add the fish sauce, agave syrup, basil and coconut milk to the chicken in the pan. Stir well and cook for 2–3 minutes. 6. Serve piping hot in warmed serving bowls along with some brown or basmati rice.

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Creamy Chicken & Pistachio Pasta:

This a firm favourite in my house for a fast-mid-week dinner option.

Prep Time: 5 minutes Cook Time: 10-15 minutes Serves: 2

Ingredients: • 1 tbsp olive oil • 1 onion, finely chopped • 2 chicken fillets, cubed • 4 tbsp crushed pistachios • ½ red chilli, finely chopped • 180ml cream • 100g pasta • 2 tbsp Parmesan • a handful of mint leaves, chopped • 2 tbsp sunflower or pumpkin seeds • salt and pepper

Method: 1. Heat the olive oil in a large pan over a medium heat. 2. Add the onion and cook for 5 minutes. 3. Add the chicken and cook for 5 minutes. 4. Add the pistachios and chilli and cook for 5 minutes. 5. Stir in the cream, reduce the heat and simmer for 5 minutes. 6. Meanwhile, cook the pasta according to the instructions on the package. 7. Drain the pasta and tip it into the pan with the cream sauce. 8. Add the Parmesan, mint and seeds and stir well to coat the pasta. 9. Season to taste and divide the pasta between warmed serving bowls.

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Slow Cooker Beef Stew:

My slow cooker is years old but is used an unbelievable amount in my house during the winter months. This beef stew is very low maintenance and is super tasty.

Prep Time: 10 minutes Cook Time: 4 hours Serves: 3

Ingredients: • 400g lean stewing beef, cut into 3cm pieces • 4 carrots, peeled and chopped • 2 onions, finely sliced • 4 garlic cloves, crushed • 2 bay leaves • 1 litre beef stock • 2 tbsp four • steamed vegetables, to serve • mash or baked potatoes to serve

Method: 1. You will need a slow cooker with 3.5 litre capacity. 2. Preheat the slow cooker (if recommended by the manufacturer). 3. Place the beef, carrots, onions, garlic and bay leaves in the slow cooker. 4. Use a whisk to blend the beef stock and four. 5. Pour the stock into the slow cooker, using just enough stock to cover the ingredients. 6. Set the slow cooker to high and cook for 4 hours, stirring a few times. 7. Ladle the stew into warmed serving bowls. Serve with steamed vegetables

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Honey Soy Salmon with Noodles:

This is a great fish dinner idea. The honey adds a little sweetness to the fish and this dinner will not take you very long.


Ingredients: • 2 ´ 100g salmon fillets, skinned and pin boned • 1 tbsp butter • 1 tbsp honey • 1 tbsp soy sauce • juice of 1 lime • 1 tbsp coconut oil • 1 red pepper, finely sliced • ½ aubergine, diced • a handful of broccoli, broken into small florets • a handful of chopped scallions • 300g straight-to-wok rice noodles

Method: 1. Preheat the oven to 180°C/350°F/gas 4. 2. Place the salmon fillets skin-side down on a non-stick ovenproof dish. 3. Smear the butter over the salmon fillets. 4. Mix the honey, soy sauce and lime juice in a small bowl. Pour half of this dressing over the salmon fillets. 5. Place the salmon fillets in the oven and roast them for 20 minutes or until cooked through. 6. Meanwhile, melt the coconut oil in a large pan over a medium-high heat. 7. Add all the vegetables and stir-fry for about 5 minutes. 8. Add the noodles and the remaining dressing. Stir well and cook for 3 minutes or until the noodles are heated through. 9. Divide the stir-fry between warmed serving bowls. 10. Top with the roasted salmon and serve without delay.

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Slow Cooker Chicken Curry:

This curry is packed full of flavour and will easily last for a couple of dinners. If you are in a big hurry mid-week consider buying premade rice packets, these can be popped in the microwave and heated up super-fast.

Prep Time: 8 minutes Cook Time: 3-4 hours Serves: 3-4

Ingredients: • 1 tbsp. coconut oil/olive • 1 large onion, finely sliced • 4 part boned chicken fillet, diced • 2 cloves garlic, crushed • 1 tbsp. ginger, grated • 2 tbsp. tikka masala powder • 1 tin chopped tomatoes • 1 tin coconut milk • 1 tin chickpeas, drained and washed • 1 handful of baby spinach • Brown rice, follow instructions on pack.

Method: 1. Melt the oil in a large saucepan over medium heat. 2. Add onion, ginger, garlic and tikka powder fry for 3-4 minutes until the onions begin to soften. 3. Add the chicken and fry for 2-3 mins. Tip the contents of the saucepan into the slow cooker. 4. Add the tin of tomatoes and coconut milk to the slow cooker. Set the slow cooker to high and cook for roughly 4 hours. 5. Prior to removing the curry from the slow cooker, add the tin of chickpeas and handful of baby spinach. 6. Serve with brown rice in warm bowls.

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Shepherd’s Pie This is the most popular dinner in my house. When I’m making shepherd’s pie, I like to double all the ingredients and make a large one or 2 medium sized ones, so I have one for the next night or one to pop in the freezer for another night.

Prep Time: 20-25 minutes Cook Time: 20 minutes Serves: 2 Ingredients: • 1 tbsp olive oil • 2 onions, finely chopped • salt and pepper • 2 garlic cloves, crushed • 450g lean minced beef • 200g tinned chopped tomatoes • 3 tbsp Worcestershire sauce • 2 tbsp tomato purée • 2 bay leaves • 4 medium potatoes, peeled and quartered

Method: 1. Preheat the oven to 180°C/350°F/gas 4. 2. Heat the olive oil in a large pan over a medium heat. Add the onions and a pinch

of salt. 3. Cook for about 5 minutes, until softened. Add the garlic and cook for 2 minutes. 4. Add the mince and cook for about 10 minutes, until browned. Stir in the chopped

tomatoes, Worcestershire sauce, tomato purée and bay leaves and bring to the boil.

5. Reduce the heat, cover and simmer for about 15 minutes, stirring occasionally. Meanwhile, make the mash. Boil the potatoes in salted water for 10–15 minutes, until tender. Drain, season and mash well.

6. Place the cooked mince in a large ovenproof dish and top with the mash. Bake for 20 minutes.

7. Divide the pie between warmed serving plate

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Back to School Snack Guide

• Naked bars

• Raw fruit and nut bars

• Pip & Nut butter - 30g sachets

• Oatcakes

• Nuts & seeds - 30g sachets

• Good 4 U snack packs

• 2 pack rice cakes

• Piece of fruit

• Wyldson trail mixes

• Small dark chocolate bars - 70% + cocoa

• Small smoothie carton e.g. Innocent smoothies

• Small bag of popcorn

• Raisins & cheese

• Piece of cheese & fruit

• Slice of pecan & date loaf

• Apple slices & but butter

• Peppers & hummus

• Carrot sticks & hummus

• ½ wrap and grated cheese

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Sample Shopping List Fresh/Dried Fruits & Vegetables

Dried fruit (dates, mango, apricots, raisins) Fruit ( berries, bananas, apples, oranges, kiwi, grapefruit, avocado, lemon, limes) Salad (rocket, spinach, lettuce, spring onions, tomatoes) Vegetables (carrots, peppers, onions, courgette, beetroot)

Frozen Foods

A selection of meat, poultry & fish Frozen fruit Frozen vegetables Frozen herbs and spices

Carbohydrates

Couscous Quinoa Rice Wholemeal pasta Straight to wok noodles Potatoes/sweet potatoes Rice cakes Wholemeal/sourdough bread Wholemeal pitta/wrap

Protein

Turkey mince Beef mince Salmon Cod Hake Smoked mackerel Prawns Eggs

Dairy

Milk Natural yogurt Cheese-cheddar Feta Blue

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Tinned Foods

Tomatoes Beans/lentils Fish (spring water or tomato sauce) Coconut milk Fruits (in its own juice)

Oils

Cooking oils (olive oil, coconut oil, rapeseed oil, salad oil, extra virgin olive oil) Curry pastes (Thai green curry or korma)

Condiments

Soy sauce (brand Kikkoman) Fish sauce (brand Squid) Cacao powder Honey/maple syrup Stock (vegetable, chicken or beef) Dried herbs and spices (chilli flakes, basil, cinnamon, turmeric, garlic, oregano, thyme, dill, curry powder) Sea salt and black pepper Baking powder Vanilla extract

Healthy Fats/Protein

Nut butter (avoid ones with palm oil or sugar) Nuts (walnuts, pecans, almonds, cashews) Seeds (chia seeds, flaxseeds, pumpkin, sunflower seeds)

Extras

Tea Herbal tea (mint or mixed berry) Coffee beans Dark Chocolate

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Your Shopping List

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WEEKLY FAMILY FOOD PLANNER

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Supplements

I often get asked about supplements. Are they necessary for a healthy, energetic life? Or are they just a waste of money? My personal belief is that supplements can be beneficial to a consistently good quality diet. They are not a replacement for good food; no supplement will erase a bad diet. But they do have their place and this is a good time of year to consider your supplement options. Ever before you consider a supplement, make sure you have the basics covered. Focus on getting enough sleep, rest and recovery. Make sure to exercise and adequately manage your stress levels. If you have a solid nutrition foundation in place but still feel like you are lacking then I would suggest getting a full blood panel done to identify any potential deficiencies. I get mine done twice a year and based on the results, your doctor, pharmacist or dietician can advise you on the next best step for you.

Will all of the running and racing at this time of the year your immune system can take a hit. I have included a few supplements that I think are beneficial for this time of the year for busy parents. Be sure to check with a doctor or pharmacist before taking supplements to ensure they don’t contraindicate with medications and that they are something that could work for you etc

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Omega 3: - Omega 3 is fantastic for heart health, brain health, inflammation and

much more. - Our bodies cannot produce these essential fatty acids; we must rely

on food and supplements to meet our requirements. - The two most important ones are EPA and DHA, found in oily fish like

salmon and mackerel. The third ALA, is found in flax seeds and chia seeds but needs to be converted to EPA and DHA by the body before it can be utilised which isn’t as efficient.

- If you are not consuming at least two portions of oily fish a week, taking a fish oil supplement may be a good idea. If you are vegan an omega 3 supplement derived from algae would be a great alternative.

- Discuss with a medical practitioner if you are taking medications as Omega 3 supplements may contraindicate.

- Brand recommendations: Wiley’s Finest and Somega.

Probiotics: - Gut health is incredibly important. Probiotics are fantastic for

improving gut health, digestion and boosting immunity. - Probiotics can be a good way to boost your immunity for this time of

the year. - Foods naturally rich in good bacteria include natural yoghurt, kefir,

fermented vegetables like kimchi or sauerkraut, fermented soy like miso and tempeh, kombucha.

- Remember though, maintaining a healthy gut goes way beyond taking a probiotic supplement. Living a healthy lifestyle, getting good sleep and eating real food with lots of fibre is the key to a healthy gut.

- Brand recommendations: Optibac or Biokult.

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Vitamin D3: - Vitamin D3 is important for the absorption of calcium to maintaining

and improving bone health as well as boosting immunity - It can be produced by the skin following exposure to sunlight or we

can obtain a small amount from the diet. - From October to March there is insufficient quality and quantity of

sunshine to facilitate adequate Vitamin D production. This is where supplements can be beneficial with experts recommending we take 10 micro grams each day during winter.

- Brand recommendations: Somega and Viridian Multi vitamin and mineral: - These can be used to fill in any nutrient gaps in your diet and to

correct some basic nutritional deficiencies. - It can be a great all-rounder to allow you to get a little of a wide range

of vitamins. - Brand recommendations: Revive active and GoHealth My take home advice would be to focus on the basics first. Then spend time really reviewing what will benefit you and where you should invest your money. Chatting to your healthcare practitioner is always a good idea before purchasing any supplement.

Brands available on Shop.Derval.ie:

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Mindfulness for Stress

Back to School can be a stressful time for many of us so I wanted to include a mindfulness exercise to support you through this time. This three step process is called Three Minute Breathing Space and is a very useful tool to draw on in times of stress or overwhelm. You can talk yourself through the three steps in your own head when you become familiar with them. It can be carried out with eyes open or closed, during a private moment to yourself, or even mid-conversation without anybody else realising. Despite its name, it can be adapted to fit into whatever time you have to give it. It’s a perfect pause and stocktake to incorporate into your day, to recalibrate or simply check in.

Step 1: Broad Awareness. Take a few moments to become aware of your present experience. What can you see, hear, feel, taste and smell? How is your mind right now? Any emotions present? It’s really helpful to start with this little mini audit to get a handle of where you’re at.

Step 2: Anchoring. Bring your focus of awareness narrower and narrower until it’s resting on the breath. Notice the in-breath and the out-breath. Watch it without interfering with it for a few moments. This helps to ground you, bring you back to the present moment, and simplify your experience.

Step 3: Expansion. Gradually expand your awareness to include the whole body as it’s breathing, and your immediate surroundings. Check in too with your thoughts and emotions. See if things are as they were when you began, or if there’s been a shift in anything, even just in perspective or the sense of space around a situation.

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Having completed the three minute breathing space meditation, take some time to go through the following questions.

Step 1: What did you notice about your surroundings, your emotions, body and/or mind?

________________________________________________________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________

Step 2: How did it feel to narrow your focus of awareness? Was it challenging? What did you observe? ________________________________________________________________________________________________________________________________________________________________________________________________ ________________________________________________________________ ________________________________________________________________

Step 3: Expanding the awareness back out. Did you witness any shift in your prior experience, or in how you related to it? Any changes in thoughts, emotions or sensations in the body? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ________________________________________________________________

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