cook & eat toolkit - hampshire and eat programme ... the cook and eat programme aims to improve diet...

CookEatToolkit

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Terms of use

The information in this Toolkit inprinted form is owned by and is thecopyright of the following authors:Hampshire Primary Care Trust (PCT),Hampshire County Council CateringService (HC3S), Winchester andEastleigh Healthcare NHS Trust,Eastleigh Borough Council. Thistoolkit may not be modified, copied,distributed, transmitted, displayed,performed, reproduced, published,licensed, derivative works createdfrom it, transferred, or any contentsold including, without limitation,copyright works, information,software, products or services(Content) obtained from it in anyform without written permission fromthe authors except as detailed below:

Forms may be reproduced forinternal use within yourorganisation and for distributionto staff

Information may be distributed tostaff in your organisation

Disclaimer of LiabilityAlthough every care has been takenin the production of this Toolkit, theauthors do not warrant or assumeany legal liability or responsibility forthe accuracy, completeness, orusefulness of any information,service, product, or process includedherein.

This Toolkit will also be available onthe following websites:

www.healthyeastleigh.org.uk

www.myschoollunch.co.uk/hampshire

www3.hants.gov.uk/healthyschools

www.hants.gov.uk/caterers

www.newforest.gov.uk

Disclaimer ofEndorsement

General

The authors do not endorse orrecommend any commercial products,processes, or services referred to inthis Toolkit.

Links

Some web pages made reference toin this Toolkit may provide links toother Internet sites for theconvenience of users. The authorsare not responsible for the availabilityor content of these external sites, nordo the authors endorse, warrant, orguarantee the products, services, orinformation described or offered atthese other Internet sites.

AcknowledgementsThe authors would like to thankthose who contributed to the Toolkit,especially:

Hampshire Fare - Tim Brock

Staff and pupils at Stoke ParkJunior School

Staff and pupils at NightingalePrimary School

Hampshire PCT ResourceLibrary & Information Service

Produced byArthur Cosgrove, Hampshire CountyCouncil Catering Service (HC3S)Karen Harris, Eastleigh BoroughCouncilKaren Hazzard, Winchester &Eastleigh Healthcare NHS TrustJeanette Keyte, Hampshire PrimaryCare Trust Louise Morgan, Eastleigh BoroughCouncilKate Palmer, Hampshire CountyCouncil Catering Service (HC3S).

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Contents

Introduction 1

Getting Started 3

Sessions 1-6 7

Evaluation 45

Useful contacts 56

Appendices 57

1. Example of letter to parents/carers 57

2. How to write a press release and example 58

4. Example of Risk Assessment 59

1

Cook and Eat Programme

Welcome to the Cook and EatProgramme. Hampshire Primary Care Trust, Hampshire County

Council Catering Service (HC3S), Winchester and

Eastleigh Health Care Trust, and Eastleigh Borough

Council have developed this resource pack to help you

to deliver 'hands on' cooking activities with young

people.

Reasons for Developing a Cook andEat ProgrammeA diet that is low in saturated fat and salt and high in

fruit and vegetables can reduce the risk of chronic health

problems such as heart disease, diabetes and cancer.1

Children in the UK are currently eating higher than

recommended levels of fat, sugar and salt and lower

than the recommended amount of fruit and vegetables.2

The Cook and Eat programme aims to improve diet by

providing the opportunity for young people and their

parents/carers to develop an interest in food, cooking

and health in a fun environment.

1 World Health Organisation (2004) Global Strategy on

Diet, Physical Activity and Health Geneva: WHO

2 Office for National Statistics (2000) National Diet and

Nutrition Survey: young people aged 4 - 18 years -

volume 1: report of the diet and nutrition survey

London: The Stationary Office, 2000

What is The Cook and EatProgramme?The programme aims to teach parents and children:

Practical cooking skills

Ideas on how to eat healthily

Food hygiene and safety

How to budget and reduce food bills

How to create menus for the family

This project was successfully piloted in two schools in theEastleigh Borough Council area and we found that Cookand Eat was a fun and effective way of engagingchildren and involving adults in healthy eating.

Who can be involved?Schools, children, parents, school cooks and HampshirePCT library resource and information service.

The benefits are wide ranging from school tocommunity. These include:

For Pupils

Learning about food and eating healthily in a fun,practical way

The opportunity to develop an interest andconfidence in cooking

The chance to taste new foods

The opportunity to learn about catering as a futurecareer

For Parents/Carers

Enjoyment of spending time cooking with theirchildren

Useful tips on menu planning

To produce healthy home cooked meals on a budget

The opportunity to experiment with cooking differentdishes with locally available food

For Schools

The opportunity to undertake action and gatherevidence to support the schools submission toachieve or maintain National Healthy Schools Statuswithin the core theme of Healthy Eating

Criteria 2.2: Ensures provision of training inpractical food education for staff, includingdiet, nutrition, food safety and hygiene

Criteria 2.9: Ensures that children/young peoplehave opportunities to learn about differenttypes of food in the context of a balanced diet(using the eatwell plate), and how to plan,budget, prepare and cook meals,understanding the need to avoid theconsumption of foods high in salt, sugar andfat and increase the consumption of fruit andvegetables

2

In turn, this activity also provides evidence for the OFSTEDSelf Evaluation form, namely:

4. Personal development and well-being

4a To what extent do learners adopt healthy lifestyles?

4b To what extent do learners feel safe and adoptsafe practices?

5. The quality of provision

5b How well do the curriculum and other activitiesmeet the range of needs and interests of learners?

6. Leadership and management

6a What is the overall effectiveness of leadership andmanagement?

For Health

Families adopt healthier eating habits which can have apositive impact on nutrition related health

Encourages uptake of school meals

Good hygiene practice

For Catering Providers

Enhanced links between the school, kitchen staff, pupils,parents and teachers

For Food Producers, Retailers and Local Economy

Families buy locally available food

Retailers have an opportunity to support the localcommunity

Local economy is sustained

3

Getting started

Course lengthTo ensure the course is run effectively, it should:

last for 6 weeks

take place straight after school or in school timeafter school meals are finished

last 90-120 minutes per session to allow plenty of timeto prepare, cook, eat the food and discuss the session

AttendanceInvolving other family members in the course can be apowerful way of changing pupils' eating behaviour.When pupils and parents cook and enjoy food together,there are many opportunities for talking about healthiereating and drinking. It also provides valuable qualitytime for pupils with their parents.

The aim of each cooking session is to have a maximumof 20 people in attendance. Each pupil must beaccompanied by a parent or carer.

A smaller group is recommended if facilities are limited.

Staffing for sessions should include at least

One caterer (e.g. HC3S staff member)

One member of teaching staff (teacher, teachingassistant, healthy schools coordinator)

There should be a minimum of 6-8 parents/carers.Each pupil must be accompanied by a parent/carer.

It is important that everyone who attends participates inthe cooking activities and joins in the tasting of the foodat the end of the session.

How your school can promote the 'Cook andEat' course

To promote the Cook and Eat course you could:

send a letter home inviting parents/carers andchildren to attend the course (example letter inappendix 1)

talk about the Cook and Eat course in schoolassembly

advertise in the school newsletter, highlighting whatthe course will cover

arrange for a display board that tells other pupils andparents who come into the school about the course,what kinds of food they will be cooking and whyyour school encourages healthy eating. Includephotographs of pupils having fun cooking and eatinghealthier options as well as comments from thepupils and parents.

This display could also be put up at parents' eveningsalong with a leaflet that explains the idea behind thecourse.

develop a school cookbook, with recipes from thecourse. The book could be sold to raise funds forthe course

invite the local press to report on the course and totake photographs. (See appendix 2 on how to writea press release)

VenuesDepending on where you run the course, facilities willvary greatly. The 'Cook and Eat' course can be adaptedto meet your needs. For example, if you only haveaccess to a small kitchen, the food preparation could bedone in an adjacent room such as the dining hall. Theparents and children could then be arranged in a smallgroup and each group could be admitted to the kitchenin turn. If you use a school kitchen, permission must besought from the school and local catering provider e.g.HC3S. When cooking at home, food safety and healthand safety is not a legal requirement but when using avenue to produce meals for public consumption thefollowing must be available:

fire exit routes

appropriate fire appliances

separate toilet facilities

hand washing and drying facilities with soap available

rubbish bins with lids

work surface areas

sinks for washing raw food products with hot andcold running water

changing area away from the preparation andproduction areas

storage facilities for both equipment and food products

cleaning facilities and equipment for use during andafter kitchen use

4

Equipment and IngredientsEquipment

Cooking equipment is essential for the success of theprogramme and the following basic guidelines are based onapproximately 20 participants:

Medium /large sauce pans 3

Chopping boards 10

Vegetables knives 10

Cooks knives 1

Tablespoons 6

Spatulas 2

Mixing spoons (melamine) 2

Small spatulas 2

Mixing bowls (large) 5

Mixing bowls (med) 5

Measuring jugs 4

Sieves 2

Graters 2

Balloon whisks 2

Weighing scales 1

Hand blender (Domestic) 1

Woks 1

Plates 20

Bowls 20

Knives, forks, spoons 20 of each

Foil 1 x 50m roll

Cling film 1 roll

Oven range 1

Fridge & freezer 1 of each

Cooking trays 3

Hats & aprons 20

5

Getting started, continued

Store cupboard ingredients

Depending on the storage facilities you have available, itis useful to create a small handy store-cupboard ofcommonly used ingredients for use during the cookingsessions. This could include ingredients where only ateaspoon is required from occasionally, e.g curry powder.

InsuranceIt is vital to check the school's public liability insurance isin place and that it covers your activities and the out-of-school-hours timing of your club. You can check withthe Local Education Authority Insurance Office orChildren Services to make sure that you are covered.

Health and SafetyBefore the course commences, a thorough RiskAssessment will need to be conducted (See appendix 4for an example). The purpose of the Risk Assessment isto identify any potential hazards and ensure appropriatemeasures are implemented to eliminate or control thehazards.

A number of health and safety issues are suggestedfor informal discussion each week. To ensure yourCook and Eat sessions are safe, the following keypoints should be considered and discussed in theweekly sessions:

Always ensure you are aware of the fire evacuationprocedures

In the event of a fire leave the area immediately viathe evacuation route

No running in the kitchen or associated areas

Never let children handle sharp knives withoutsupervision

Always hold a knife, blade facing downwards

Never turn on gas rings or oven without properinstruction from the tutor

Never leave cooking unattended

Always ensure that the children are not leftunsupervised in the kitchen

Keep pan handles from hanging over the edge of thecooker and away from other burners on stove

Never touch hot surfaces

Always use oven gloves when removing items fromthe oven

Always ensure hands are dry when using electricalappliances

Wear sensible shoes which have a good grip so asnot to slip on a wet floor

Always clean up spillages immediately and sectionoff spillage area until clean and dry

6

Schedule Overview

Week 1: Welcome & Introduction.Practical session:

Introductions

'Starting out' evaluation

Demonstration and tasting: fruit kebabs and fruitsmoothies

Personal hygiene and hand washing -practicaldemonstration using the 'bug box'

Week 2: Eat your greens, reds, yellows. A guide to eating 5 A DAYPractical session:

Crunchy fruit and vegetable couscous/pasta salad

French dressing

Yoghurt dressing

Leek and potato soup

Vegetable Soup

Basic Tomato Sauce (for use in other recipes)

Week 3: The Italian Job.Tomato sauce recipesPractical session:

Pizza

Pasta Bolognaise

Cod in tomato sauce

Week 4: Vegetarian CookingPractical session:

Italian frittata

Sweet potato and lentil curry (with rice)

Bean casserole

Week 5: Takeaway the Fat! Adapting popular recipes. Practical session:

Fish and chunky chips

Stir fry vegetables

Tandoori chicken, cucumber raita and rice

Week 6: Low sugar baking. Practical session:

Fruit scones

Fruit cobbler

Carrot & banana squares

Oat and raisin cookies

Evaluation

Presentation of certificates

Healthy EatingThroughout the 'Cook and Eat' course it is importantto promote consistent healthy eating messages.

In addition to encouraging regular meals includingbreakfast, it is important to encourage healthy foodchoices.

A model used to explain healthy eating is called the'Eatwell plate'.

Reproduced by kind permission of the Food Standards Agency.

This model explains that to create a healthy diet, it ishelpful to think of food belonging to different food groups:

Fruit and vegetable

Bread, rice, potatoes, pasta and other starchy foods

Meat, fish, eggs, beans and other non dairysources of protein

Milk and dairy foods

Foods and drinks high in fat and sugar

The 'Eatwell plate' shows proportions of each of thesefood groups you can eat i.e. We should be eating smallamounts of fatty and sugary foods and plenty of bread,cereals and potatoes and lots of fruit and vegetables.

It is recommended that adults and children eat at least5 portions of fruit and vegetables a day.

The recipes selected for this pack are designed to helpfamilies eat healthily. The accompaniments to thedishes are suggestions to help ensure that the mealsare in line with the 'Eatwell plate'

For example, it is recommended that pizza is servedwith side salad to boost the proportion of vegetablesin the meal.

In addition to the recipes cooked by children andparents, the healthy eating message can be reinforcedby using puzzles and activities. Examples are providedin this pack. These activities can be given to childrenduring the sessions when waiting for food to cook.

If not used in the session the activities can be given tochildren to complete at home.

Cook & Eat Course

7

Session 1: Welcome

This session aims to: Explain what 'Cook and Eat' course is all about

Help course leaders and group members get to knowone another

Use the 'starting out' evaluation forms for adults(these can be found later on in the toolkit and needto be photocopied for each adult)

Understand the importance of good personalhygiene and hand washing

Set ground rules for all sessions

Do some hands on food preparation - fruit kebabsand fruit smoothies

Highlight healthy eating, food safety and budgetingtips relating to recipes prepared

IntroductionsBegin the session by welcoming everybody and introduceyourself as course leader.

Explain that the purpose of the 'Cook and Eat' course isto have fun, whilst learning practical cooking skills andhealthy eating tips. Discuss how the course will alsocover aspects of food hygiene, safety and how to planlow cost food for the family.

The group may feel a little nervous and may not knowone another. An ice breaker activity can help the groupto relax and feel more comfortable.

Ice Breaker SuggestionAsk the parents and children to move around the roomso they are sitting next to somebody they don't know.Then ask them to get into pairs. In their pairs ask themto find out their partner's name and favourite food. Askeach person to tell the whole group their partner's nameand favourite food.

EvaluationAsk all adult participants to complete 'Start of Course'evaluation forms (these can be found later in the pack)

Ground Rule ActivityIt is vital to set ground rules at the first session.

Parents and children can help set the ground rules withyou. Ground rules could include safety and hygieneissues and can also promote social aspects of eating.

Write suggested rules from parents and children on a flipchart. At the end of the exercise add on any groundrules not already listed.

The rules should include the following:

Safety issues

Wear sensible shoes with good grip

Children should always be accompanied by an adultin the kitchen

Children should be supervised using knives

No running in the kitchen

Seek tutors help when turning on oven or rings

Always clean up spillages immediately

Be aware of fire procedure and fire exits

Hygiene issues

Wear an apron

Tie hair back or wear a hat

Wash hands before preparing food

Do not wear jewellery

Help clear up at the end of session and dispose of rubbish

Social issues

Help to set the table

Sit down together to eat

Taste all food cooked

This list can be used at the start of every session toremind everybody of the ground rules.

Clean Hands ActivityThe importance of hand washing can be shown in a fun

way by using a piece of equipment known as 'The Bug

Box'. A special cream or dust that shines under ultra

violet light can be rubbed on a child's hands. This will

glow when they insert their hands into the UV light

'Bug Box' and represents germs on hands.

Scenario 1

Put a small amount of cream into the child's hand.

Ask the child to rub the cream into their hands and

place their hands inside the bug box. The cream will

glow under the light. Then ask the child to wash and

dry their hands and return to the bug box. When the

child places their hands under the bug box they will see

areas of their hands still glowing. These areas indicate

where hand washing has been inadequate and where

germs may still lurk, usually on the thumbs, nail beds,

beneath the nails and wrists. The best method for hand

washing can then be demonstrated.

8

Scenario 2

Put a small amount of cream into the child's hand andask the child to rub the cream into their hands. Then askthe child to go round the room shaking other children'shands. Ask these children to then insert their hands inthe bug box. The children's hands will glow under theultra violet light in the places where the cream hastransferred during the handshaking. This shows how thechildren's hands have been contaminated with thecream. Explain that this is how easily germs can spreadfrom somebody who hasn't washed their hands.

Contact Eastleigh Borough Council EnvironmentalHealth (see contacts) to find out where you can borrowa 'Bug Box'

Recipes

Fruit smoothies Recipe 1

Fruit kebabs Recipe 2

Key MessagesHealthy Eating

Eating 5 portions of fruit and vegetables daily helpskeep us healthy.

What counts as a portion of fruit and vegetables?One handful of grapes/one apple/three tablespoonsof sweetcorn, etc (see resource list below).

Fruit juice and pulses can count, but each only countonce a day, no matter how much is consumed

Fresh, frozen, tinned and dried fruit and vegetablesall count

Food Safety

Wash your hands before preparing food

Wear your apron

Tie hair back or wear a hat

Save Money

Buying fruit in season can be cheaper and oftentastes nicer

Shop around for fruit and vegetables insupermarkets, local markets and greengrocers.Bargains can be found!

Long life fruit juice is often cheaper than fresh fruit juice

School Meals

The Government's food-based standards state thatschool meals provide two servings of fruit andvegetables per day - one serving of fruit and oneserving of vegetables or salad.

(School caterers can tell parents and children whatfruit and vegetables were available at school meals onthat day)

ResourcesResources available from Hampshire PCTResource Library and Information Service:

'Just Eat More' (fruit & veg) leaflets and posterfrom Department of Health

Nesto makes a fruit salad from 'Eat 5 Activity andColouring Sheets' by Comic Company

Word Search from 'Give me 5' Activity Book (p16)by Comic Company

Resources to photocopy from toolkit:

Calendar of seasonal fruit and vegetables

'What's a portion' quiz

Fruit and vegetable diary

Evaluation Form 'Starting Out'

Resources from www.foodlink.org.uk

Fact File 2 - Hygiene

Wash your hands - match the shadow puzzle

Hand washing - did you know?

Hand washing quiz

Other resources:

Pencils

Next WeekAsk children to keep a diary of all the different fruitand vegetables they eat over the next week.

Next week's recipes will be salads, soup and tomato sauce.

9

Recipe 1 - Smoothies

Banana Smoothie

Serves 4

Ingredients

600ml/1 pint semi skimmed milk

3 small bananas

Method

Peel and chop bananas

Place ingredients in liquidiser

Blend and serve

Strawberry Surprise

Serves 4-6

Ingredients

10 Strawberries (other soft fruit could be used)

600ml/1 pint semi skimmed milk

2 small cartons low fat strawberry yoghurt (use sameflavoured yoghurt as soft fruit)

Method

Wash strawberries and remove green tops

Slice strawberries and put in blender

Add milk and yoghurt to blender

Blend and serve

Pink Orange Smoothie

Serves 4

Ingredients

500ml/17fl oz orange juice (half large carton)

57g/ 2oz raspberries

57g/ 2oz blueberries

Method

Wash fruit

Place all ingredients in liquidiser

Blend up and serve

Tropical Treat

Serves 4

Ingredients

2 bananas

1 large mango

500ml/17fl oz orange juice ( half large carton)

Method

Wash and peel mango, peel banana

Chop fruit into small chunks

Place fruit in blender

Add orange juice

Blend and serve

10

Recipe 2 - Fruit Kebabs

Makes approx 20

Ingredients

1 large melon

2 medium oranges

half a bunch of red seedless grapes

half a bunch of white seedless grapes

2 medium bananas

4 medium red apples

25 wooden skewers

Method

Wash grapes and apples

Peel melon, oranges, and bananas

Cut all fruit into bite size chunks

Wash skewers (fruit will be easier to slide onto wet skewers)

Place fruit chunks onto skewers, placing even quantities ofeach type of fruit on each skewer

Place on a tray and store in fridge until ready to serve.

Calendar of Seasonal Fruit and Vegetables

11

Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov DecApples * * * * * *

Apricots * * * *

Artichokes * *

Asparagus * * *

Aubergine * * * *

Beetroot * * * * *

Blackberries *

Blackcurrants * * *

Broad beans * * * * *

Broccoli * * * * * * * * * * * *

Brussels sprouts * * * * * *

Cabbage (green) * * * * * * * * * * * *

Cabbage (red) * * * * *

Cabbage (white) * * * * * *

Carrots * * * * * * * * * * * *

Cauliflower * * * * * * * * * *

Celery * * * * * *

Cherries * * *

Courgettes * * * *

Cucumber * * * * *

Figs * *

French beans * * * *

Grapes *

Gooseberries * * *

Kale/curly kale * * * * * * * *

Leeks * * * * * * * * *

Lettuce * * * * * * * * * * * *

Marrows * *

Mushrooms * * *

Onions * * * * *

Parsnips * * * * * *

Pears * * * * * *

Peas * * * * * *

Peppers * * * *

Plums * *

Potatoes * * * * * * * * * * * *

Pumpkins * * * * *

Raspberries * * * * *

Rhubarb * * * * * * * * * *

Runner beans * * * *

Shallots * * *

Spinach * * * * *

Spring greens * * *

Squash * * * * *

Strawberries * * * *

Swede * * * * * * *

Sweetcorn * * * * * *

Tomatoes * * * * * *

Turnip * * * * * * * *

Watercress * * * * * * * * * * * *

12

Whats a portion?

It is recommended that you eat 5 portions of fruit and vegetables a day. Which of the following can be counted as one of those portions?

Yes No

A jacket potato

2 medium plums

An apple

A medium glass of orange juice

3 heaped tablespoons of frozen peas

3 heaped tablespoons of tinned sweetcorn

1 tablespoon raisins

1 handful of grapes

12 chunks of canned pineapple

3 heaped tablespoons of cooked

kidney beans

13

Fruit & Vegetable Diary

Fruit Vegetables

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

14

Personal Hygiene and HandWashingGerms that cause food poisoning can befound:

On your hands

In cuts, sores, boils and spots

In your tummy

In your hair

Inside your ears, nose and mouth

On your clothes

Wash your hands:

Before handling food

Between handling raw and ready to eat foods

After touching your hair, eating, smoking, coughingor sneezing

After handling rubbish

After touching pets

After changing nappies

Throughout the day

Good hand washing involves:

Wetting your hands thoroughly in warm water

Applying liquid soap

Rubbing palms together to create a lather

Rubbing fingers into your palms

Interlocking fingers and rubbing vigorously

Rubbing the right hand over left and left over right

Rubbing both thumbs, wrists and forearms

Rinsing hands thoroughly

Drying hands thoroughly using a paper towel orclean, dry cloth

15

This session aims to Promote eating a variety of fruit and vegetables

Prepare dishes with raw and cooked vegetables(Salads, soup and tomato sauce)

Show how harmful bugs in food can be controlled

Icebreaker SuggestionYou may not need to use an icebreaker activity now, butif you feel the group are still a bit nervous or awkwardwith each other you could try this activity.

Play the game 'I went shopping for fruit and vegetablesand in my basket I put'

Each child must recite the fruit and vegetables listed byprevious children and then add their own choice. Forexample Child 1: 'I went shopping and in my basket Iput an apple'. Child 2: 'I went shopping and in mybasket I put and apple and a bag of carrots' and so on.

Comment on the huge variety of fruit and vegetablesavailable.

Ask children to look at their diaries from last week andreview how many different fruits and vegetables they ateover the week

Explain why it is good to eat a variety of fruit andvegetables.

Ground RulesDisplay list of ground rules. Remind parents and childrento follow the rules.

Recipes

Crunchy fruit and vegetable couscous/pasta salad Recipe 3

French dressing Recipe 4

Yoghurt dressing Recipe 5

Leek and potato soup Recipe 6

Vegetable soup Recipe 7

Basic tomato sauce Recipe 8

Suggested activities to use whensoup is cookingAsk children to look again at food diaries. On the 'A-Zof fruit and veg' get them to tick off fruits andvegetables they have eaten in the last week.


Eat 5 portions of fruit and vegetables a day

Eat as many different types of fruit and vegetablesas possible

Fresh, frozen, tinned and dried varieties all count

Food safety

Wash fruit and vegetables well to remove harmful bugs

Remember, we cannot see harmful bugs in food

To stop bugs multiplying in our food we must keepfood hot or cold

Save money

Salads prepared at home can be more economicalthan ready prepared salads from the shops

Cooking in bulk and freezing for later can savemoney

Home made soups and sauces can work outcheaper than ready prepared from the shops

Use seasonal fruit and vegetables

School Meals

The Government's new food-based standards statethat school meals provide 2 servings of fruit andvegetables per day: 1 serving of fruit and 1 servingof vegetables or salad.

(School caterers can tell participants what fruit andvegetables were available at school meals on that day)

Session 2: Eat your greens, yellows, reds

16


'Just Eat More' (fruit and veg) Department of Health

Resources to photocopy from Resource Library& Information Service

'Kim makes some soup' Eat 5 Activity and ColouringSheets by Comic Company

'Lina juggles some fruit' Eat 5 Activity and ColouringSheets by Comic Company

'Kim eats canned fruit and veg' Eat 5 Activity andColouring Sheets by Comic Company

Jumbled Fruit & Veg from Give me 5 Activity Book


A-Z of Fruits

Resources available from www.foodlink.org.uk

Fact File 1 - Food Poisoning

Spot the pair - Zap those germs

Food Safety Maze

Join the Dots 2

Resources to download from websites:

Tips for parents wanting their children to eat morefruit and vegetables from www.sustainweb.org/grab5Click on curriculum pack website and scroll tosection 4: worksheets No.11

Other resources

Pencils and coloured pencils or crayons

Next Week Next week's recipes will be pizza, bolognaise,

cod in tomato sauce.

17

Recipe 3 - Crunchy Fruit and Vegetable Salad

(Serves approx 2-3)

Ingredients

255g / 9oz couscous or pasta

400ml / 14oz vegetable stock

1tbsp sun flower oil

1tbsp lemon juice

1/2 cucumber - diced

1 small tin sweetcorn - drained

2 red peppers - washed, deseeded and diced

1 stick celery - sliced

85g / 3oz raisins or sultanas

6 dried apricots - chopped

3 spring onions washed trimmed and sliced

Small sprig of parsley or mint, washed, trimmed and chopped

Method

Couscous - Place the couscous in a large bowl, pourover boiling stock. Add oil and lemon juice, cover andleave for 15 minutes.

Pasta - Place 600ml /1pt water into a medium sizesaucepan, bring to the boil. Add pasta, reduce heat(gently bubbling) cook until tender, checking the pastahas not boiled dry. When the pasta is cooked strain offhot water, cool pasta by running under cold water. Drainand add prepared cucumber, sweetcorn, red peppersapricots, raisin/ sultanas and spring onions. Sprinklechopped parsley or mint over the top, serve.

After 15 minutes remove lid from bowl of couscouslightly separate grains with a fork. Mix togetherprepared cucumber, sweetcorn, red peppers apricots,raisin/ sultanas and spring onions. Sprinkle choppedparsley or mint over the top, serve.

Salad items1/2 cucumber - washed chop / slice

3 spring onions washed trimmed and chopped

Peppers - 1 red, 1 green, 1 yellow, washed deseededand chopped

1 packet beansprouts - washed

3 carrots - washed peeled 2 grated 1 chopped (small dice)

1 red salad onion peeled and chopped

1 apple - washed, cored and chopped

1/2 red cabbage - finely shredded

1 orange - peeled and sliced

6 mushrooms - washed and sliced

Small tin sweetcorn - (113g / 14oz)

Method

Wash, peel and chop vegetables

Put all ingredients in a bowl and serve.

18

Recipe 4 - French Salad Dressing

Makes 250mls / 8.5fl oz

Ingredients

150m / 5fl oz sunflower oil

4 tbsp white vinegar

1 tbsp mustard

1 clove garlic - peeled and finely chopped

Pinch ground black pepper

Method

Place all ingredients in a screw topped jar

Shake well to blend

Taste and season with more ground black pepper asnecessary

Recipe 5 - Yoghurt Salad Dressing

Makes 150 ml (5fl oz)

Ingredients

150g / 5fl oz low fat natural yoghurt

1 clove garlic - peeled and finely chopped

1 tbsp white vinegar

1 tbsp clear honey

Ground black pepper (seasoning)

Method

Place all ingredients in a screw topped jar

Shake well to blend

Taste and season with ground black pepper as necessary

Recipe 6 - Leek and Potato Soup

Serve approx 6

Ingredients

1 vegetable low salt stock cube

1 medium / large potato

1 medium / large leek

200ml / 17fl oz semi-skimmed milk

1 tbsp sunflower oil

Ground black pepper to season

Method

Sprinkle vegetable stock cube into 500ml / 17fl ozboiling water, stir to dissolve

Wash, peel and roughly chop potato, and slice leek

Heat oil in saucepan and saute / sweat prepared potatoand leek

Add stock and bring to the boil

Reduce heat and simmer for 20-25 minutes

Add ground black pepper if seasoning is needed

Remove from heat, add milk and blend

Add more stock to achieve required consistency

Serve hot with crusty bread

19

Recipe 7 - Vegetable Soup

Serve approx 6

Ingredients

1 vegetable low salt stock cube

1 medium / large potato

1 carrot

1 onion

100g - 125g / 4oz swede


150g / 5oz frozen mixed cauliflower & broccoli

Ground black pepper to season

Method

Sprinkle vegetable stock cube into 500m / 17fl oz boilingwater, stir to dissolve

Wash, peel and roughly chop potato, carrot, onion and swede

Heat oil in saucepan and saute/sweat preparedvegetables

Add stock and bring to the boil

Reduce heat and simmer for 20-25 minutes

Ten minutes before end of cooking add cauliflower andbroccoli mixed vegetables

Add ground black pepper to season

Remove from heat and blend

Add more stock to achieve required consistency andcheck seasoning

Serve hot with crusty bread

Recipe 8 - Basic Tomato Sauce

Makes enough sauce for ten small pizzas. Makes 300 mls (11fl oz ).

Can be used in many recipes

Excellent with any type of pasta

Freezes well

Ingredients


1 large onion - peeled and finely chopped

1 clove garlic-peeled and finely chopped

2 x 400g / 15oz tins chopped tomatoes

2 tbsp tomato puree

1 tsp dried chopped basil


Method

Heat oil in saucepan

Saut onions and garlic (gently cook without colouringthem)

Add tinned tomatoes, tomato puree, basil andseasoning

Bring to the boil

Reduce heat and simmer for 15-20 minutes (have pan partially covered to reduce sauce slightly)

Add ground black pepper (seasoning)

Liquidise for a smoother texture if required

20

A-Z of fruit & vegetables

Fruit

Apples Grapefruit Peaches

Apricots Grapes Pear

Banana Kiwifruit Pineapple

Blackberries Lemon Plums

Blackcurrants Limes Raspberries

Blueberries Mango Redcurrants

Cherries Melon Satsuma

Figs Nectarines Strawberries

Gooseberries Orange Watermelon

Vegetables

Asparagus Fennel Peas

Aubergine Garlic Shallots

Beans Green pepper Spinach

Broccoli Leek Squash

Brussels Sprouts Lettuce Swede

Cabbage Mushroom Sweet corn

Carrot Onion Sweet potato

Cauliflower Parsnip Tomato

Courgette Potato Turnip

Cucumber Pumpkin Yam

21

Bugs in FoodWhat causes food poisoning?

Most food poisoning is caused by germs

Germs are also called bugs or bacteria

Most bugs are harmless, but some can cause illness

These bugs are so small that you cannot not see them

Where do these bugs come from?

Bugs are found everywhere, but especially on:

Raw food

People

Insects

Rodents

Pets

Rubbish

Waste food

How do bugs survive in food?

Bugs require special conditions to survive and grow innumbers in food, these are:

Warmth - not too hot, not too cold

Food

Moisture

Time

How can we control bugs in our food?

The best way to control bugs in our food so they donot make us ill is to remove the conditions they needto survive and grow. We can do a number of things:

1. Prevent contamination

Ensure that ready to eat food is separated from rawfood during preparation and storage. Practice goodhygiene in the kitchen and always wash your handsbefore handling food.

2. Control growth

Store food in a refrigerator operating at 5c or colder.This is help to stop any bugs in the food fromincreasing in numbers - they will be too cold to grow.

3. Destroy the bugs

If bugs are in food they can be destroyed by thoroughcooking - the bugs will become sleepy if thetemperature of the food increases. As the food getshotter, the bugs start to die.

4. Control temperature and time

Keep food hot or cold. Do not leave foods out atroom temperature. When preparing food keep it aroom temperature for the shortest time possible.Serve hot foods quickly.

22

Session 3: The Italian Job

This session aims to Show how one recipe can be used in lots of different dishes (e.g. tomato sauce)

Introduce 'The Eatwell plate'

Discuss how cross contamination can be avoided

Ice breaker suggestionExplain that, to eat healthily, it is important to eat food from four main food groups. Each group gives us differentnutrients:

Fruit and vegetables (Vitamin C, fibre)

Bread, rice, potatoes, pasta (Energy, fibre and B vitamins)

Milk and dairy foods (Calcium, Vitamin A & D)

Meat, fish, eggs and beans (Protein, iron)

Group 5 is fatty and sugary foods and these can be eaten, but best kept for treats.

You can now play a game. Split group into two teams. Use 'The Eatwell plate mat and food models or 'Good Grub Game' which may be available on loan from Hampshire PCT Resource Library and Information Service. The 'Good Grub Game' (GGG) can also be purchased from the Comic Company, see resources below.

Share the food models or cards from GGG between the 2 groups. In turn a person from each group is asked toplace a food model on the Eatwell mat. Keep scores for how many each team place correctly.

Ground RulesDisplay list of ground rules. Remind parents and children to follow rules.

Recipes

Pizza Recipe 9

Pasta Bolognaise Recipe 10

Cod in tomato sauce Recipe 11


To 'Eatwell' serve:

Pizza with salad

Bolognaise with pasta and salad

Cod in tomato sauce with steamed vegetables and jacket potato

23

Food safety Wash your hands before handling food

Store and prepare raw food and ready to eat foodsseparately

Wash equipment thoroughly - cleaning helps toreduce and control germs

Save money Make two pizza bases, freeze one for another meal

Use frozen peas or sweetcorn on pizza so you canuse just the amount you need instead of opening anew tin

Use extra strong cheese - you'll need less for the sameflavour and this helps cut down on fat and salt too.

School meals

The governments food-based standards state thatbread should be provided on a daily basis withoutadded fat. Oily fish such as mackerel or salmon mustbe provided at least once every 3 weeks


'The Eatwell plate' poster produced by FoodStandards Agency

'The Eatwell plate' cards produced by Food StandardAgency

'Eatwell' food models and mat

'Good Grub Game' from Comic Company

'Activity sheet 2' from Eat2b Fit. A teachingresource for Primary Schools'

'Tina makes a pizza' from Eat 5 Activity andcolouring Sheets by Comic Company


Food Diary


'Grab 5' activity worksheet and 'My Food Diary'from www.sustainweb.org/grab5 - click on'curriculum pack' and scroll to section 4:worksheets No.6

Resources from www.foodlink.org.uk

Fact File 4 - Food Preparation

Spot the pair - Washing Up

Spot the pair - Chopping boards

Fill the Fridge

Resources to buy:

'Good Grub Game' from the Comic Company,www.comiccompany.co.uk

Pencil and coloured pencils or crayons

Next WeekGive the children 'Grab 5' activity worksheet 6 and askto fill in.

Next week's recipes are going to be vegetarian dishes:Italian frittata, bean casserole and sweet potato andlentil curry.

24

Recipe 9 - Pizza Base

Makes 10 small pizzas

Ingredients

450g / 1lb bread mix white

113g / 4oz wholemeal bread mix

420ml / 14fl oz warm water

Method

Mix all ingredients together to form dough

Cut into evenly sized pieces for the group

Roll out each piece with rolling pin and pat on a flouredsurface into circles approx 12mm / 1/2inch thick

Place raw dough on an oiled baking tray, allow to prove(warm place for dough to rise / double in size)

Bake dough in a hot oven (gas 5 - 375oF - 180oC) untildough sounds hollow when tapped)

Spread pizza base with tomato sauce

Cover with any of the following or with your choice oftopping.

Cheese Pineapple

Sweetcorn Ham

Mushrooms Tuna

Return topped pizza to the hot oven, cook until cheesehas melted, serve hot or cold with salad.

Salad suggestion

Lettuce, tomatoes, cucumber, carrot, onion.

Wash salad Items, chop, slice or dice, serve.

Recipe 10 - Bolognaise

Serves approx 6-10

Ingredients

1 small onion-finely chopped

225-250g / 9oz lean minced beef

1 large carrot - washed, peeled and grated

Half the quantity of basic tomato sauce

1/2 tsp oregano


Method

Place minced beef in saucepan and brown over amedium heat (drain off any fat from mince)

Add chopped onion and grated carrot to meat, coverto soften over a low heat for 5-7 minutes

Add tomato sauce and oregano, bring to boil thenreduce heat

Season with ground black pepper

Simmer for 25-30 minutes stirring occasionally

Serve hot with cooked pasta or a jacket potato, salador steamed vegetables.

Pasta

283g / 10oz spaghetti or pasta of your choice

600ml / 1pt water

Boil water in a medium saucepan add pasta, reduceheat, boil gently until pasta is tender, drain serve hot.

25

Recipe 11 - Cod in Tomato Sauce

Serves approx 4

Ingredients

4 cod steaks (or any white fish) - fresh or frozen(defrosted)

Tomato sauce


400g / 15oz tinned chopped tomatoes

1 clove garlic - finely chopped

1 tsp chopped parsley fresh or dried


Method

(Pre-heat oven to (gas 5 - 375oF - 180oC)

Heat oil in saucepan - saut garlic (gently cookwithout colouring)

Add tinned tomatoes, chopped parsley and groundblack pepper to taste

Simmer for 7-10 minutes-stir occasionally

Pour half the sauce into a small casserole dish

Lay cod steaks on top and cover with remaining sauce

Cover and bake in oven for 20-25 minutes

Steamed Vegetables

283g / 10oz cauliflower

283g / 10oz broccoli

Half fill a medium saucepan with water, bring water to the boil, place vegetables in a small colander put on top of saucepan, cover with lid (check the pandoes not boil dry) cook until vegetable stalks are justsoft when fork is pushed into them. Remove fromheat, drain and serve.

Serve hot with half a baked jacket potato andsteamed vegetables.

Jacket potato

5 medium size baking potatoes

Wash potatoes, prick several times with a fork, placepotatoes on a baking tray cover tray with foil, place incentre of a hot oven (gas mark 6 - 400oF - 195oC) for 1 hour.

Check after 45 minutes: remove foil and return tooven bake until potato is cooked (potato is soft incentre when fork is pushed through).

26

Food Diary

Day.

Write down everything you eat and drink. Write each food you eat in the correct section For example, if you ate toast, write toast in section for bread, other cereals and potatoes.

TIME

Breakfast

Duringmorning

Lunch

Duringafternoon

Evening

Duringevening

Bread, rice,potatoes, pastaand other starchyfood

Fruit and veg Meat, fish, eggsand other nondairy sources ofprotein

Milk and dairyfoods

Fatty and sugaryfoods

27

Cross contamination and cleaningWhat is cross contamination?

Cross-contamination occurs when harmful bugs arespread onto food from other food, surfaces, hands orequipment.

How do bugs spread on to food?

Preparing food without washing hands first

Cleaning food contact surfaces using dirty cloths

Not cleaning equipment, such as knives and boardsproperly

Incorrect handling and storage of food

How do you prevent food becomingcontaminated?

Wash your hands with clean, warm water and drythoroughly:

Ensure cloths are clean before use:

Use cloths for cleaning food contact surfaces that areseparate from those used in the rest of the home

Wash cloths on a hot cycle in the washing machineand dry thoroughly before use

Ensure equipment and food contact surfaces are cleanbefore use:

Ensure raw and ready to eat foods are separated:

Store raw meat and poultry at the bottom of therefrigerator and keep it covered in a deep tray toprevent juices dripping, especially when defrosting

Store ready to eat food above raw foods

Keep food covered

Prepare raw and ready to eat food separately

Never use the same board/knives for preparing rawand ready to eat food without thoroughly washingthem first

What is the best way to clean?

A two stage process is the best way to keep yourkitchen and equipment clean:

STAGE 1

Remove dirt and grease - this is best done throughscrubbing using hot soapy water.

Washing up liquid helps to loosen dirt and grease,whilst scrubbing helps to remove it

STAGE 2

Cleaning with hot soapy water will help to removesome bugs, but some might remain.

A disinfectant can be used after washing with hotsoapy water, which will help to destroy anyremaining bugs. Disinfectant sprays need time towork - it is important that you leave them on thesurface for long enough before wiping themdown. Read the label for guidance

Alternatively, anti-bacterial solutions can often beused for cleaning and disinfection, but check thelabel. Antibacterial washing up liquid can help toreduce the number of bugs on cloths and sponges,but is not effective at killing bugs when washingequipment or cleaning down work surfaces.

The rinse cycle on a dishwasher is usually hotenough to kill bugs on equipment and utensils.

28

This session aims to Show how vegetarians can also eat a balanced diet

Look at non-meat and non-fish sources of protein

Explain why cooling and chilling food is important

Ice breaker suggestionUsing the 'Eatwell plate' picture from the 'healthyeating' section, ask children to spot non-meat and non-fish sources of protein i.e. nuts, beans, eggs and discussother sources e.g. lentils, soya products. Ask children todraw a plate displaying a balanced vegetarian meal.

Ground RulesDisplay list of ground rules. Remind parents and childrento follow rules.

Recipes

Italian frittata Recipe 12

Sweet potato and lentil curry Recipe 13

Bean casserole Recipe 14


To 'Eatwell' serve:

Sweet potato and lentil curry with boiled rice

Serve bean casserole with salad and wrap

The frittata makes up a balanced meal in itself - ithas eggs, potato, peppers and sweetcorn

Herbs and spices can be used to add flavour todishes

Food safety

After cooling, chilling in a fridge helps to preventbugs growing to levels that could make you ill

Make sure food is cooled and chilled as soon aspossible and kept cold below +5c

Save money

Frozen or tinned vegetables are often cheaper thanfresh and are just as good for you

Chickpeas, kidney beans and lentils are a good,cheap source of protein

Write a shopping list before you go and avoidshopping on an empty stomach

School meals

The Governments food based standards state:

Schools meals should provide a vegetarian optionon the menu daily

Salt is not available for children to add to their food


Cliff makes a sandwich from Eat 5 Activity andColouring Sheets from Comic Company`

Anagrams from Give me 5 Activity Book

Resources to photocopy in the toolkit:

Unscramble the proteins quiz

Resources available fromwww.foodlink.org.uk

Fact file 3 - Food Storage

Food Safety Fun Quiz

Missing Letters

Break the food safety code 1


'BDA Food Facts ' Vegetarian Diets - Keeping aHealthy Balance' from www.bda.uk.com Click on'Latest Food facts'

Next WeekNext week's recipes will be low fat versions oftakeaway food.

Session 4: Vegetarian Cooking

29

Recipe 12 - Italian frittata

Serves approx 4

Ingredients

340g / 12oz potatoes - washed and peeled, thinly sliced across

3 eggs

1/2 red pepper-washed, deseeded and chopped

1/2 yellow pepper-washed, deseeded and chopped

1/2 orange pepper-washed, deseeded and chopped

113g / 4oz sweetcorn, tinned or frozen (thawed)


1/2 onion - peeled and thinly sliced

2 tbsp washed and chopped parsley

Ground black pepper - seasoning

Method

Boil a saucepan of water, add potatoes and bring backto the boil

When potatoes are nearly cooked (soft when a fork ispushed into them) reduce heat, add chopped peppersand simmer for 3 minutes.

Drain well and cover to keep hot

Heat oil in 25cm (10) frying pan

Place pan over a moderate heat, fry onion until softened

Add potatoes, pepper and sweetcorn and continuefrying for about 5 minutes

Remove from heat

In a large bowl beat the 3 eggs, chopped parsley andground black pepper (seasoning)

Use a draining spoon to lift vegetables from saucepaninto the bowl containing the egg mixture.

Oil the sides and base of an oven proof dish

Pour in egg mixture and spread vegetables out evenly

Place the dish containing the mixture on the top shelf ofa hot oven

(gas mark 6 - 400oF / 195oC) for approx 20 minutes.

Check frittata is cooked through (top, edges and centreare set)

Place the dish to one side, cut frittata Into wedges

Serve hot with salad or seasonal vegetables.

30

Recipe 13 - Sweet Potato & Lentil Curry

Serves approx 4

Ingredients

1 tbsp vegetable oil

283g / 10 oz onion - peeled and chopped

2 tsp curry powder

3 tsp tomato puree

680g / 11/2 lb sweet potato - washed and peeled

85g / 3 oz lentils

400g / 15 oz tin chopped tomatoes

1 low salt vegetable stock cube

425g / /15 oz rice

725ml / 25 fl oz water

Method

Place oil in a medium size saucepan saute choppedonion and sweet potato for 5-10 minutes

Add curry powder

Add tomato puree, chopped tomatoes, lentils & stockcover with saucepan lid.

Bring ingredients to the boil, reduce heat & simmeruntil the sweet potato is soft when a fork is pushedinto it.

Serve hot on a bed of boiled rice

Rice

Pour water into a medium saucepan and bring to theboil.

Pour rice into a sieve and rinse under cold runningwater (to remove dust and starch).

When the water in the saucepan is boiling add washedrice, bring back to the boil, reduce heat so the waterand rice are gently bubbling.

Recipe 14 - Mixed Bean Casserole

Serves approx 8

Ingredients

150ml / 5fl oz low salt vegetable stock


1 green chilli - washed deseeded and finely chopped

3 cloves garlic- peeled and finely chopped

1 medium onion- peeled and finely chopped

400g / 15oz tin red kidney beans - drained

400g / 15oz tin pinto beans - drained

1 tbsp coriander - washed and finely chopped

8 wheat tortillas

57g / 2oz vegetarian cheese

Ground black pepper - seasoning.

Method

Pour oil into medium saucepan heat gently sautechopped chiili, garlic and onion until soft.

Added drained beans and vegetable stock, coversaucepan with a lid and simmer for 15 minutes.

Check consistency, add more stock if needed.

Remove saucepan from heat, stir in chopped coriander.

Pour casserole mixture into an oven proof dish, top withgrated cheese, place on middle shelf of pre-heated ovenfor 20 minutes gas 5 - 375oF -180oC

Five minutes before the casserole is ready place the 8wheat tortillas on a baking tray, place the tray onbottom shelf of the oven to warm the tortillas.

Serve the casserole with a folded warm tortilla.

If preferred the casserole can be divided into 8 portionsspread over the centre of the tortilla and served as afilled wrap.

31

Can you unravel the letters to spell these vegetarian sources of protein?

Answer

Gegs ..............

Slintel .......

Sneab ..........

Tuns ..........

Esheec ..........

Unscramble the Proteins

32

Cooling and chilling foodWhat is the difference between cooling andchilling?

Cooling is lowering the temperature of food as soon aspossible. Chilling is making sure food is kept at atemperature that is as low as possible

Why should hot food be cooled quickly?

Bugs in food can grow and increase in numbers iffood is not cooled quickly.

Do not put hot food straight into the refrigerator asit can heat other food. Cool food for a maximum ofone and a half hours at room temperature beforechilling. If food is cooled for too long at roomtemperature any bugs present can start to grow andmultiply.

Why should food be chilled?

The best temperature for the growth of mostfood poisoning bugs is between 20c (roomtemperature) and 50c.

Keeping food cold helps to stop the bugs fromgrowing.

Keeping food below 5c stops or slows thegrowth of most bugs to safe levels.

How do I keep food cold?

Store the food in a refrigerator

Make sure the refrigerator is set at a temperaturebetween 0c and 5c.

33

Session 5 : Takeaway the Fat!

This session aims to show how: Recipes can be adapted to be lower in fat

Different ingredients can be used to add flavour. Forexample, garlic, lemon, spices and herbs

Why cooking food thoroughly is important

Ice breaker suggestionUsing food models/empty food packaging/real foods andweighed out amounts of lard cut from a block, askgroup to guess how much fat in each item. Ideas ofitems to use could include chips, chocolate, Danishpastry, pork pie etc.

See 'Fat in Food Demonstration' sheet


Recipes

Roasted cod Recipe 15

Baked chunky chips Recipe 16

Stir fry vegetables Recipe 17

Tandoori chicken Recipe 18

Cucumber raita Recipe 19


Breaded fish can be baked in the oven instead of frying

Making chips big and chunky means they absorb lessfat and can make an occasional treat

Avoid saturated fats in cooking, use vegetable oils sparingly

Avoid foods containing saturated or hydrogenated(trans) fats

Use yoghurt instead of cream in recipes

To 'Eat well' serve:

Serve fish and chips with peas, sliced tomato and awedge of lemon to squeeze on fish

Serve tandoori chicken and raita with rice and salad

Serve the stir fry vegetables with rice or noodles andadd a yoghurt for pudding to ensure a balanced meal

Food safety

Ensure meat is cooked thoroughly and no pink bitsare left

Ensure juices in meat, meat products and poultry runclear

Stir liquid dishes regularly

Follow the manufacturer's instructions

Save money

Homemade fish and chips, curries and stir fries arecheaper than takeaways

Buy one different jar of herbs or spices each weekand gradually build up a store cupboard

School meals

The Governments food based standards for schoolmeals states there should be no more than two deepfried foods such as chips or battered foods on themenu per week


'Guide to Food Labelling' (British Heart Foundation)


Jumbled countries' quiz

'Fat in Foods Demonstration'


4 Cs for food safety - shadow matching

Spot the Pair - Barbecue

Food Safety Anagrams

Food Safety Word Search 1


Food facts - Fats - Getting the Balance Right fromwww.bda.uk.com. Click on 'Latest Food Facts'

Other resources

Pencils

Next WeekLow sugar recipes.

34

Recipe 15 - Roast Cod with Tasty Crust

Serves 4 (Pre-heat oven to gas mark 7 / 425oF - 210oC)

Ingredients

4 medium sized pieces of cod fillet (or any white fish)

85g / 3oz brown or white breadcrumbs

3 tbsp fresh parsley, washed finely chopped or 4teaspoons dried parsley

2 cloves of garlic - peeled and finely chopped

1/2 lemon zest - wash lemon grate skin finely

2 tbsp olive or sunflower oil

Lemon juice - squeeze from fresh lemon

Ground black pepper - (seasoning)

Lemon - washed, cut into wedges, to serve

Method

Season the fish with ground black pepper

Mix the breadcrumbs with the parsley, garlic, lemon zestand ground black pepper, and then add oil and lemon juice

Mix together thoroughly with your fingers

Place the cod in a shallow oven proof dish and press thecrumb mixture firmly onto the cod to form an even crust

Bake at gas 7 - 425oF - 220oC for 20-25 minutes untilthe crust is browned and the fish is cooked through

Serve with lemon wedges.

Recipe 16 - Baked Chunky Chips

Serves 4 (Preheat oven to gas mark 6 / 400oF - 200oC

Ingredients

450g / 1lb medium potatoes, washed



Optional herbs, such as dried or freshly choppedthyme, rosemary, oregano or garlic

Method

Cut washed potatoes into wedges lengthways toreduce baking time, par boil the potatoes in asaucepan of water until almost tender.

Drain the water off of the potatoes, making thepotatoes as dry as possible.

Tip the potatoes onto a baking tray, drizzle with oiland add preferred seasoning / herb...

Place on top shelf in the oven until golden brown

Place cooked potato wedges on to absorbent paper tohelp remove excess oil and serve.

Recipe 17 - Stir fry vegetables

Serves approx 4

Ingredients

2 tbsp vegetable oil

2 spring onions - washed, trimmed and sliced at an angle

1 large carrot - washed and cut into thin strips

85g / 3oz mange tout

85g / 3oz baby sweetcorn

1/2 red pepper - washed, deseeded and sliced

1/2 yellow pepper - washed, deseeded and sliced

113g / 40z bean sprouts

1 tbsp low salt light soy sauce

Method

Heat oil in a wok or deep frying pan

Add spring onions and stir fry for 30 seconds

Add carrots and stir fry for 2 minutes

Stir in mange tout, baby sweetcorn and peppers.

Fry briskly for 2 minutes

Add bean sprouts and stir fry for 2 minutes

Stir in the soy sauce and stir fry for a further 2 minutes.

35

Recipe 18 - Tandoori Chicken

Serves approx 8 (Pre-heat oven to gas 5 / 375oF - 195oC)

Ingredients

1 tsp stem ginger - peeled and grated

1 tsp garlic - peeled and finely chopped

2 tsp tandoori or tikka spice powder

1 small carton (150ml / 5fl oz) low fat natural yoghurt

8 chicken thighs or drumsticks - washed and skinned


Method

Combine the ginger, garlic, tandoori spice powder andyoghurt in a large mixing bowl

Add the chicken and coat with the yoghurt mixture

Line a baking tray with foil and place the coated chickenon it, covering with foil.

Bake the chicken for 45 minutes, turning a couple oftimes and baste with the cooking juices, remove foilfrom the top of the chicken 10 minutes before the endof the cooking time.

Serve with salad and pitta bread or boiled rice

Rice

227g / 8oz rice

600ml / 1pt water

Recipe 19 - Cucumber Raita

Serves approx 6

Ingredients1/2 cucumber - washed and diced

1/2 medium onion - peeled, finely chopped

Handful of mint leaves - washed and finely chopped

1 small (150ml / 5fl oz) low fat natural yoghurt

Ground black pepper - seasoning

Squeeze of lemon juice

Method

Place cucumber, onion and mint leaves into a bowl

Add the yoghurt, ground black pepper and lemon juice

Mix together well

Serve as an accompaniment to tandoori chicken and rice.

Method

Pour water into medium saucepan bring to the boil

Place rice in a sieve and rinse under cold running waterto remove dust and starch.

When the saucepan of water is boiling add rice, reduceheat cover with lid and simmer until rice grain are soft.

Drain water from rice, serve hot with tandoori chicken

Serve with green salad

36

Jumbled Countries

Can you unravel the letters to spell the country where each of these dishes is popular?

Answer

Paella is made with rice and shell fish

and comes from snipa ...............................

Spaghetti bolognaise is a tasty dish from... layti ...............................

Roast beef, Yorkshire pudding,

potatoes and vegetables is a

favourite Sunday lunch in... genanld ..............................

Moussaka is a lovely meal from eegrec ..............................

Couscous comes from this hot country... croocom ..............................

Fat in Food Demonstration

37

Food Fat content(shown as grams of lard)

12-15 chips (150g) 10g

1 mars bar (86g) 12.5g

Individual pork pie (140g) 36g

Medium sized Danish pastry (110g) 15.5g

Small carton double cream (150g) 80.5g

Use lard cut from a block to illustrate how muchfat is in foods.

38

CookingWhat happens if food is not cooked properly?

Not cooking food properly can allow bugs to survive- this can make you ill.

How do I know if food is cooked?

Sausages, burgers, pork and poultry should bebrown in the middle, never pink

Juices in poultry, meat and meat products shouldalways be clear and free of blood. Pierce meat andpoultry with a knife to check that juices are clear

Beef and lamb joints can be 'rare' in the middle aslong as the outer surface is thoroughly cooked.

Sauces and gravy should be bubbling - stirring liquiddishes frequently helps the food heat thoroughly

Food should be piping hot through the middle -insert a knife into the centre of food and if steam isreleased, this means that the food is piping hot

Food must be cooked for the time and temperaturerecommended by the manufacturer

What happens if I use a microwave?

Microwave ovens are a safe method of cooking aslong as the manufacturer's instructions arefollowed

As with all cooking, make sure meat is not pink inthe middle, juices are clear, and food is piping hot

Session 6: Low Sugar Baking

39

This session aims to: Help participants recognise and avoid high sugar

items

Learn some basic baking skills

Provide advice on keeping food safe

(Don't forget to photocopy the 'End of Course'evaluation for all adults and children to complete)

Ice breaker suggestionUsing food models/empty food packaging/real foods andsugar cubes, ask group to guess how much sugar is ineach item. Ideas of items to use include soft drinks,sweets, biscuits, etc.

See 'Sugar in Food Demonstration' sheet


Recipes

Fruit scones Recipe 20

Fruit cobbler Recipe 21

Carrot & banana squares Recipe 22

Oat and raisin cookies Recipe 23


Sweet foods can cause tooth decay and tend tocontain lots of calories without many other nutrientsand so should only be eaten occasionally

Ingredients such as dried fruit, banana, carrots andstrawberries can provide sweetness instead of sugar

Try to drink only water or milk between meals - avoidacidic drinks such as undiluted fruit juice or fizzydrinks between meals as these can cause tootherosion

Limit sugary foods and drinks to mealtimes insteadof between meals

If you buy tinned fruit, ensure that it is in naturaljuices rather than in syrup

Food safety

Do not eat food past its 'use-by date

Food is not dangerous beyond its 'best before date,but it does mean the quality of food can get worse

Make sure that you check the dates on the labels offood, and always store food in the conditionsrecommended by the manufacturer

Save money

Bake in bulk and freeze for a later date

Home baked items can often be cheaper than shopbought

School meals

The governments food based standards state thatschool meals must provide a fruit based dessert atleast twice a week


CHOMP leaflet

Resources to photocopy in toolkit:

'Search for a Snack' quiz

'Sugar in Food Demonstration'


Copy the Squares - Frank Foodlink's cat

Food Safety Quiz

Test your food safety knowledge

Food Safety Word Search 2


BDA Food Facts 'The Truth about.. Sugar' fromwww.bda.uk.com. Click on 'Latest Food Facts'

Evaluation Ask all participants to complete the 'End of Course'

evaluation forms (found later on in the toolkit)

40

Recipe 20 - Fruit Scones

Makes approx 10 (Pre-heat oven to gas mark 6 - 400oF / 195oC)

Ingredients

125g / 8oz plain wholemeal flour

125g / 8oz plain flour

2 level tsp baking powder

125ml / 4fl oz semi-skimmed milk

40g /11/2 oz margarine / sunflower spread

50g / 2oz sultanas or raisins

25g / 1oz castor sugar

Method

Place wholemeal flour into a mixing bowl

Sieve in plain flour and baking powder and mix together well

Rub in margarine using fingertips

Add sugar and dried fruit

Saving a little milk to brush scone tops, pour remainderinto flour mixture

Mix to a soft dough

Knead lightly

Roll out to 1-1 1/2cm / 1/2" thickness

Using a cutter, cut out scones and space out on agreased baking tray, reform trimmings and re-roll to cut more.

Brush tops with milk and bake for approximately 15 minutes until risen and firm to touch

Place on rack to cool

Recipe 21 - Fruit Cobbler

Serves approx 4-6 (Pre-heat oven to gas mark 6 - 400oF / 195oC

Ingredients

450g / 1 lb plums - fresh or tinned in juice

Juice from 2 oranges

1 orange - peeled and divide into segments

3 tbsp clear honey

Finely grated rind of one orange

125g / 4 1/2oz wholemeal flour - plain

25g / 1oz soft brown sugar

125g / 4 1/2oz plain flour

40g / 1 1/2oz margarine / sunflower spread

2 level tsp baking powder

125ml / 4 fl oz semi-skimmed milk or natural yoghurt

1 tsp ground mixed spice

Method

Place plums in ovenproof dish

Add orange juice and orange segments

Spoon over honey

Place wholemeal flour into mixing bowl

Sieve in plain flour, baking powder and mixed spice

Rub in margarine - with fingertips

Stir in sugar and orange rind

Add milk or yoghurt and mix to a soft dough

On a lightly floured surface, roll dough out to 1cm /1/2" thick

Using a 4cm biscuit cutter, cut out 8-10 rounds

Arrange on top of the fruit, so that the cobbleroverlaps the sides of the dish

Brush dough with a little milk, place on the middleshelf of the oven

Bake for about 15 minutes

Serve hot

41

Recipe 22 - Carrot and Banana Squares

Makes approx 12 servings (Pre-heat oven to gas mark 4 - 350oF / 165oC)

Ingredients

198g / 7oz wholemeal flour

28g / 1oz cocoa powder

14g / 1/2oz baking powder

1/2 tsp mixed spice

57g / 2oz porridge oats

142g / 5oz light soft brown sugar

2 beaten eggs (large)

40ml /1oz sunflower oil

142g / 5oz carrot - peeled and grated

2 small bananas (170g / 6oz without skins)

A few drops of vanilla essence

Method

Grease a cake tin - 28 x 23 cm (11 x 9) ready forcake mixture

Sieve flour, baking powder and mixed spice intomixing bowl (tip bran in sieve back into bowl)

Stir in oats and sugar

Add remaining ingredients and beat well with aspatula / spoon

Pour cake mixture into greased tin

Bake in oven for 44-55 minutes, top of cake should befirm to touch

Leave to cool in tin for a few minutes

Turn cake onto cooling rack

When completely cool cut into squares

Recipe 23 - Oat and raisin cookies

Makes approx 18 - 20 portions (Pre-heat oven to gas mark 5 - 375oF / 190oC)

Ingredients

50g / 2oz raisins

15ml / 1fl oz unsweetened orange juice

150g / 6oz self raising wholemeal flour

14g / 1/2oz baking powder

50g / 2oz porridge oats

50g / 2oz soft brown sugar

1 egg, beaten

2-3 drops vanilla essence

45ml / 3 tbsp oil

Method

Soak raisins in orange juice for 10 minutes. Sieve flourand baking powder into a bowl and add oats andsugar.

Add raisins and orange juice mixture, egg and vanillaessence. Stir well. Slowly add oil, stirring all the timeuntil mixture forms a soft, crumbly dough.

Divide mixture into 18-20 small balls and space wellapart on a greased baking tray. Flatten balls with afork.

Bake in oven for 10-12 minutes.

Leave on tray for 2 minutes to harden beforetransferring to wire rack to cool.

42

Search for a Snack!

G S V C U C U M B E R T M L

R T P E A C H K A P P L E L

A C E R E A L A N D M I L K

P Y A I T R O R A N G E O I

E O R C U R R A N T B U N W

S G C E Z O Q I A S A A F I

X U H C O T L S C O N E R F

B R E A D S T I C K A A U R

E T R K X T I N T I N B I U

A L R E R I Z S T O A S T I

N P Y N E C T A R I N E X T

S V W Y U K S A N D W I C H

43

Sugar in Food Demonstration

Use grams of sugar or sugar cubes to show how much sugar is in foods

Food Grams of sugar Number of sugar cubes

Mars Bar (68g) 52.6g 19 cubes

Can of cola (330ml) 36g 13 cubes

Tube of fruit pastilles (40g) 31.8g 12 cubes

Danish pastry (110g) 56.5g 20 cubes

44

Keeping Food SafeIt is important that the instructions used on foodproducts are followed. Two of the most confusingpieces of information are the 'use by date and the 'best-before date.

What does the use-by date mean?

'Use by' dates are for food which 'goes off' quicklyand once past their date can be harmful if eaten.

Examples of foods with 'use by' dates include:cooked meats, milk, sandwiches, fish, pate, cream cakes

The rules about 'use-by' dates

YOU MUST use the product within its 'use-by dateeven if it looks fine.

Once the food with a 'use by date on it has beenopened YOU MUST follow any instructions on thepackaging such as 'eat within a two days of opening.

Always check the label on the product for specialSTORAGE instructions, such as 'store below +5c'.

Keep products with the nearest 'use-by date at thefront of the refrigerator. This helps to ensure thatfood near its 'use-by' date is used first.

What does the best before date mean?

The best before date is used for food that 'goesoff' less quickly and once past its date is notdangerous to eat but is likely to result in a declineof quality.

Examples of food with a 'best before' date include;tinned products, dried fruit, crisps, chocolate,cereals, biscuits

The rules about 'best before' dates

The 'best before' dates are more about qualitythan safety, so when the date runs out it doesn'tmean that the food will be harmful, but it mightbegin to lose its flavour and texture.

The 'best before' date will only be accurate if thefood is stored according to the instructions on thelabel, such as 'store in a cool dry place' or 'keep refrigerated once opened'.

Eggs are given a 'best before' date rather than a'use-by date. Unlike other foods labelled with a'best before' date it is better to use the eggswithin the date specified, particularly if the eggsare to be served runny. This is because eggs cancontain harmful bugs, which may increase innumber over time and could cause illness.

Calamity Kitchen - Spot the Hazards!

Food + Drink Federation

45

Evaluation

Welcome to the evaluation section. It is important for us to monitor the success of the course by talking to thosewho have taken part. The aim of this evaluation is to investigate if the Cook & Eat course has improved knowledgelevels, confidence in cookery skills, budgeting skills and if it has had any effect on the eating habits of thoseinvolved.

To do this successfully, the evaluation form 'Starting Out' needs to be distributed to all of the adult participants atthe beginning of the first session on week one in order to gain a 'baseline' evaluation. There are two versions, onefor parents and one for children. It may be helpful to go through the questionnaire firstly as a group, following onwith individual help if required.

The 'End of Course' evaluation needs to be given out at the end of the week six session. This time, there are twoslightly different versions - one for adults and one for children and these also include questions on what participantsthought of the course. Some of the younger children may need some help with this.

There is also an evaluation form for the school course leader and the catering leader to complete. This informationis essential, as it tells us how many participants attended, how the course went, and gives us suggestions on how wecan improve Cook & Eat. This needs to be completed at the end of each course that is run.

You may also be asked to collect other information from participants on diet and their views of the course. If this isthe case, we will write to you with further instructions.

Please make sure that these forms are completed by all participants and returned to the course leader.Feedback is vital to show how we can improve the course and ensure that funding is continued. Please encourage allattendees to give feedback.

Cook & Eat Evaluation for adults - Starting OutWelcome to the Cook & Eat course. Before you begin, we would like you to answer the following questions sothat we can check that the course is successful in meeting its aims. This is not a test, so there is no need to putyour name on this questionnaire. Results are confidential. We will ask you to complete a similar form at the endof the course, and this will also include questions about your opinion of the course, and if anything needschanging. Again, this is confidential. Many thanks for your help and happy cooking!

Cookery Skills

How confident do you feel about doing the following?

Preparing fruit and vegetables

Making soup

Making a sauce to use in different recipes

Low fat cooking

Baking low sugar items

Balanced Diet

Meat is the only source of protein

It is good to eat a wide range of foods

Milk and dairy foods are good for your teeth and bones

Potatoes, rice and bread are a good source of energy

Fruit and vegetables are a good source of vitamins

46

True False Dont know

Very Not veryConfident Confident

47

Food Safety & Hygiene

Raw meat should always be stored at the top of the fridge

You should always reheat foods thoroughly

You should use different or clean chopping boards for preparing different foods

Always use your finger to taste food

Always wash your hands before food preparation

Thank you!


0 1-3 4-6 6+

0 1-3 4-6 6+

What do you eat?

In a normal week, how many times do you (not your family) eat the following foods?

Fruit

Vegetables

Fizzy Drinks

Biscuits / Cakes

Crisps

Chips

Pre-prepared meals

Takeaway meals

In a normal week, how many times do your children eat the following foods?

Fruit

Vegetables

Fizzy Drinks

Biscuits / Cakes

Crisps

Chips

Pre-prepared meals

Takeaway meals

48

Cook & Eat Evaluation for adults End of CourseCookery Skills

How confident do you feel now about doing the following?

Preparing fruit and vegetables

Making soup

Making a sauce to use in different recipes

Low fat cooking

Baking low sugar items

Balanced Diet

Meat is the only source of protein

It is good to eat a wide range of foods

Milk and dairy foods are good for your teeth and bones

Potatoes, rice and bread are a good source of energy

Fruit and vegetables are a good source of vitamins

Food Safety & Hygiene

Raw meat should always be stored at the top of the fridge

You should always reheat foods thoroughly

You should use different or clean chopping boards for preparing different foods

Always use your finger to taste food

Always wash your hands before food preparation


Lots more Slightly more No Lessconfident confident change confident


49

What do you eat?

In a normal week, how many times do you (not your family) eat the following foods?

Fruit

Vegetables

Fizzy Drinks

Biscuits / Cakes

Crisps

Chips

Pre-prepared meals

Takeaway meals

In a normal week, how many times do your children eat the following foods?

Fruit

Vegetables

Fizzy Drinks

Biscuits / Cakes

Crisps

Chips

Pre-prepared meals

Takeaway meals

0 1-3 4-6 6+

0 1-3 4-6 6+

50

What did you think..?

Did you enjoy the course?

What did you like best about the course?

Is there anything you didn't like about the course? Please tell us:

How could we make the course better? Please tell us your suggestions:

Have you tried any of the recipes used in the Cook & Eat course at home? If yes, please circle which recipes:

Fruit smoothie Fruit kebab

Vegetable soup Pizza

Leek and Potato soup Bolognaise

Cod in tomato sauce Italian frittata

Sweet potato & lentil curry Bean casserole

Fish and chunky chips Stir fry vegetables

Tandoori chicken Fruit scones

Fruit cobbler Carrot & banana squares


Thank you for taking part in the Cook & Eat Course and for completing thisquestionnaire. If you have any other comments please add below:

51

Cook & Eat Evaluation for children -end of course Did you enjoy the course? Please circle appropriate answer:

What did you like best about the course?

Is there anything you didn't like about the course? Please tell us:

How could we make the course better? Please tell us your suggestions:

Have you tried any of the recipes used in the Cook & Eat course at home? If yes, please circle which recipes:

Fruit smoothie Fruit kebab

Vegetable soup Pizza

Leek and Potato soup Bolognaise

Cod in tomato sauce Italian frittata

Sweet potato & lentil curry Bean casserole

Fish and chunky chips Stir fry vegetables & rice

Tandoori chicken Fruit scones

Fruit cobbler Carrot & banana squares


Thank you for taking part in the Cook & Eat Course and for completing thisquestionnaire. If you have any other comments please add below:

Cook & Eat Course Evaluation -Course Leader (Cook)

School name:

Date:

In your opinion, how do you feel that the course went?

Do you think that the recipes used were appropriate, if not please tell us why?

52

53

Do you think participants learned anything new? If so, what was this?

Do you think that the resources (e.g. leaflets, puzzles, etc) used were appropriate? If not, please let us know why:

How do you think that the course could be improved? e.g. more training, time

Any other comments:

54

Cook & Eat Course Evaluation - Course leader (school) School name:

Date:

How many participants attended each session?

Session 1 2 3 4 5 6

Number of adults

Number of children

How many participants completed the whole course (i.e. attended at least 5 sessions out of 6)?

. adults .. children

In your opinion, how do you feel that the course went?

55

Do you think participants learned anything new? If so, what was this?

Do you think that the resources (e.g. leaflets, puzzles, etc) used were appropriate?If not, please let us know why:

How do you think that the course could be improved? e.g. more training, time

Any other comments:

56

Useful Contacts

Ileana Cahill

Healthy Schools - Hampshire PCT

Tel: 023 8062 7646

Email: [email protected]

Susan Dewey

Resource Library and Information Manager - Hampshire PCT

Tel: 01256 312 244

Email: [email protected]: www.healthresources.hantspct.nhs.uk

Environmental Health- Eastleigh Borough Council

Tel: 02380 688 368


Karen Hazzard

Community Dietitian - Winchester & Eastleigh Healthcare Trust

Tel: 01962 824 691


Jeanette Keyte

Public Health Nutritionist - Hampshire Primary Care Trust

Tel: 023 8062 7649


Louise Morgan

Health Development Officer - Eastleigh Borough Council

Tel: 023 8068 8095


Kate Palmer

Hampshire County Council Catering Service

Tel: 023 8062 7723


Julie Thompson

Healthy Schools - Hampshire PCT

Tel: 023 8062 7647


57

Appendix 1 Example of letter to parents/carers

Date

Dear Parents / Guardians,

Currently there is much discussion nationally concerning healthy eating, particularly with regard to children and their

diets. In response to this, [name of school], in partnership with Hampshire Primary Care Trust and Big Lottery Fund

Chances 4 Change are running a Cook and Eat programme.

The emphasis of this project is healthy food, food preparation and food tasting.

We have planned a six week course that is very much hands on, very educational and includes nutritional information

and suggestions on how to achieve a healthy and interesting, varied diet.

In an effort to involve the family the course is open to a parent/adult carer and child who must attend [name of school].

The six week course will start on XX/XX/XX and run on the following days: XX/XX/XX, XX/XX/XX, XX/XX/XX, XX/XX/XX

and XX/XX/XX. There will be no charge for the course.

The course will be run by staff currently working within the school: [name of person].

If you are interested in attending the course with your child please complete the reply slip below and return it to the

school office.

Yours sincerely

Headteacher

[name of school] Cook and Eat

Childs name: __________________________________ Class:___________

My child and I would like to sign up for the Cook and Eat, to run for six weeks from XX/XX/XX to XX/XX/XX.

Signed:_______________________________________ Date:____________ Tel no:______________________

58

Appendix 2 How to write a Press Release

Writing a press releasePress releases are an important way of getting attention in the local media - but you are in competition soappearing in the paper or on radio/TV is not guaranteed.

Here are some helpful points you may wish to consider:

Seek approval from communications/press offices of all organisations involved (see below)

Use your organisation's headed paper.

Press releases MUST be interesting with a BENEFIT & WOW factor. What makes the story special eg is it thefirst, the biggest etc.

Be positive and exciting - what's your most dramatic claim?

They should be easy to read and understand

cook & eat toolkit - hampshire and eat programme ... the cook and eat programme aims to improve diet...

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