your healthy - mundella primary school · 1. porridge - oats provide the perfect type of...

YourHealthyFundamentals

No diets No myths

premier-education.com

Do you want to feel great this year, have a lot of energy and sleep well at night? We all want to feel good and be able to start each day with energy and enthusiasm, but what is it that really makes the difference? We are told that if we eat a healthy diet we will have lots of energy, but what does a healthy diet really look like, and if we do this will it transform the way we feel? There is a plethora of information out there about how to eat well but...

We want to cut through the headlines and help you follow our ‘four fundamentals’ to feeling activated and raring to go in 2018.

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Wel

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t o

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nd

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insp

ire

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ges;

Healthy Breakfast Ideas...


Super green power smoothie...(Makes 2 drinks)

Ingredients:

• 1/2 avocado• 1 small frozen banana• 1 kiwi• 1/3 chopped celery• 100ml apple juice• 1 tbsp frozen spinach

This super charged green smoothie not only tastes delicious but is packed full of nutrients to kick start your day.

The frozen banana and avocado give the smoothie a creamy texture while the apple juice and kiwi give it a fruity punch. All of this provides your body with essential healthy fats, protein, vitamins and minerals, and enough energy to keep you going until lunchtime.

FACT:It is not recommend that you drink a lot of fruit smoothies due to their high sugar content. However mixed vegetable and fruit smoothies provide an excellent consistency for your body to easily digest the wide range of nutrients provided, without raising your blood sugar levels too much.

Mega fruity granola pot...Ingredients:

• Chopped fruit • Bio natural yoghurt• 1 tbsp crunchy oat

granola• Mixed seeds

Choose your favourite fruit, it can be fresh, frozen or canned (in juice only) and chop it into bite size chunks. It could be mixed berries, banana, mango, pineapple, peaches… anything you like.

Top with natural bio yoghurt and sprinkle the granola and mixed seeds on top of the yoghurt.

FACT:Bio yoghurt contains bacteria cultures that help support a healthy digestive system and can contribute to strengthening our immune system.

The granola contains fibre that also aids healthy digestion.

Simple poached eggs on toast...Ingredients:

• 1 large egg• 1 slice wholemeal

toast• Fresh juice

To cook a perfect poached egg (slightly runny in the middle), heat the water until it is gently simmering, then crack open the egg as close to the surface of the water as possible before dropping it in.

Alternatively crack and pour onto a large spoon and lower into the water.

FACT:Protein and carbohydrates are the most satiating nutrients, meaning that a breakfast such as egg on toast provides you with the highest chance of keeping going for longer without feeling hungry.

Banana and blueberry pancakes...Ingredients:

• 1 medium banana• 2 medium eggs• Pinch of baking

powder• Sprinkle of cinnamon• Handful of

blueberries• Drizzle of honey

Mash the ripe banana into a smooth consistency. Whisk the eggs in a separate bowl and then mix together with the banana, sprinkle in some cinnamon and a pinch of baking powder.

Heat a flat based pan with a small amount of oil and drop in a large spoonful of the mixture.

Cook for 2-3 minutes on both sides and serve with blueberries and a drizzle of honey.

FACT:Using bananas instead of flour and sugar reduces the amount of sugar in the recipe and provides extra nutrients.

Top 3 healthy cereals:1. Porridge - oats provide the perfect type of carbohydrate for a healthy breakfast,

full of fibre and low in sugar. Try making your porridge with low fat milk and top with some chopped fruit

2. Weetabix - full of wholegrain fibre, vitamins and minerals. Weetabix provide a quick and convenient start to your day without the sugar rush.

3. Muesli - containing a mixture of oats, wholegrains, nuts, seeds and dried fruit this cereal really does tick all the boxes. It tastes lovely with some natural yoghurt and fresh fruit.

Choosing a breakfast cereal for the family can be a challenge but if you would like to try something different just take a look at the food label first. Look for cereals that contain less than 10g of sugar per 100g or use wholegrain cereals as they are fortified with vitamins and minerals.

Healthy Lunchbox Ideas...


Save time and money...

Try me…

Pesto chicken pasta

• Add a small amount of pesto to plain pasta along with pieces of cooked chicken.

• Also include in the lunchbox some carrot and cucumber sticks, a yoghurt and some chopped fruit.

What can replace crisps in a lunchbox?Trying to cut back on crisps in your child’s lunchbox? Children like crisps because they can be eaten as small pieces so why not replace these with ones of these healthier alternatives…

Why not use your left over pasta from dinner to make a delicious pasta salad for your child’s lunchbox? It will make a change from simple sandwiches and will fill them up until it is home time.

Tomato and cheese pasta

• Add a spoonful of tomato passata and some grated cheese to the pasta.

• Also include in the lunchbox a pot of grated carrot and sweetcorn, sliced pineapple and a small pack of popcorn.

Greek pasta salad

• Add chopped tomatoes, cucumber, olives and feta cheese to the pasta.

• Also include in the lunchbox some strawberries and a small piece of flapjack.

4 Plain popcorn4 Small rice cakes

4 Pretzels4 Raisins/dried fruit

4 Vegetable sticks with a dip

Rainbow lunches...If you are trying to encourage your child to eat more fruits and vegetables why not provide your child with a rainbow of colour. Children are attracted to foods that are colourful so try asking them what colours they would like in their lunchbox today. If they have a say in what goes into their lunchbox they are more likely to eat it.

Yellow lunchbox:

Cheese sandwich, chopped yellow peppers and yellow tomatoes.

Try adding pineapple sticks for fruit and a banana yoghurt.

Orange lunchbox:

Cream cheese, grated carrot and raisin wrap with a pot of dried apricots and a satsuma.

Red lunchbox:

Tomato and herb pasta, chopped red peppers and a pot of strawberries.

Green lunchbox:

Pesto and spinach pasta, cucumber sticks and an apple or grapes.

Winter lunchbox ideas:Cold sandwiches in the winter months are often not appealing, so why not mix it up a bit and provide your child with a hot flask lunch in the winter. This also gives them the opportunity to try some different foods as well as warming them up at lunchtime.

4 Soups - try making a batch of their favourite soup with a wholemeal roll.

4 Hot chowder - meat or fish chowders are also great with a crusty roll.

4 Hot pasta - try offering a pasta bolognese or macaroni cheese in their flask.

4 Sausage and bean casserole or vegetable curry - both great one pot lunchtime meals that can simply be leftovers from last night’s dinner.

Taster packed lunches:If you are struggling to get your child to eat what you put in their lunchbox you might want to try taster packed lunches for a change.

Taster packed lunches are simply that, small amounts of a variety of different foods. Children are often more willing to try foods if there is not too much of it and it is exciting to look at, so try investing in some small plastic pots and add 6-8 different foods into the pots.

Still try to keep a balance of fruit, vegetables, starchy foods and dairy but the more colourful the better. You could try different strips of bread, wraps and crackers, a variety of cooked meat or fish, and a colourful array of fresh, canned or dried fruit and vegetables. Having foods separated also gives children the chance to feel and explore foods and decide if they like them.

Healthy Dinner Ideas...


Healthy tip:If you are going to have sausages try to look for good quality ones with a high meat content.

Mixing sausages and beans in this recipe reduces the amount of saturated fat in the meal but still provides plenty of protein.

Method:1. Sauté the onions and peppers in the olive oil for 5 mins or until softened

and then remove from the pan2. Cook the sausages in the same pan until they are browned on the outside3. Add the onions, peppers and sausages to a casserole dish4. Mix together the passata, mixed beans and paprika and pour over the

sausages, add a little water if necessary5. Bake in the oven for 30 mins at 180ºC

Sausage and bean casserole...

Ingredients: • 1 chopped onion• 1/2 chopped red pepper• 1 can mixed beans• 250ml passatta • 1 tsp smoked paprika• 8 good quality pork sausages• 1/2 tbsp olive oil

Prep time: 15 mins | Cooking time: 30 mins | Serves: Family of 4

Healthy tip:Try to choose lean minced beef and low salt beef stock.

Swapping the potatoes for sweet potato mash will also add to the flavour and nutrient content of this dish.

Method:1. Heat oven to 200ºC/180ºC fan/gas 42. Heat the oil in a large pan and add the minced beef, cook this for 5 mins

until browned all over3. Stir in the tomato purée and add herbs and seasoning, cook for a few mins,

then add the lentils and stock4. Simmer for 10 mins, then stir in the frozen vegetables and cook for a

further 5 mins5. Meanwhile, bring a pan of water to the boil and add the potatoes and cook

until soft6. Drain, then add the milk, butter and seasoning, and mash together7. Spoon the mince into a large roasting dish, about 30 x 20cm, and spoon the

mash over the top8. Sprinkle with cheese and bake until golden (about 25 mins)9. Serve with seasonal vegetables

Cottage pie with red lentils...

Ingredients: • 1 tbsp olive oil• 250g minced beef• 200g red lentils• 200g frozen mixed vegetables • 1 tbsp tomato puree• 600ml beef stock• 3-4 large potatoes• 100ml milk• 30g butter• 50g grated cheese• 1 tsp mixed herbs


Method:1. Finely slice the leek and mushrooms2. Lightly sauté the leeks and mushrooms in a small amount of olive oil and

the garlic paste3. Add the crème fraiche, lemon juice and smoked salmon and simmer for 2-3

mins4. Boil the tagliatelle according to pack instructions5. Drain the pasta and add to the smoked salmon mixture, tossing the pasta

into the sauce6. Sprinkle with parsley and serve with a side salad

Ingredients: • 100g smoked salmon• 1 large finely sliced leek• 5-6 mushrooms• 1 tsp garlic paste• 250ml half fat crème fraiche • 2 tsp lemon juice• Handful of freshly chopped

parsley or• 1 tsp dried parsley • 250g fresh tagliatelle

Healthy tip:Salmon contains Omega 3 fats that are good for joint and heart health.

It is recommended that you eat at least one portion of food that is high in Omega 3 fats each week.

Salmon and leek pasta...


Time saver:Left over chicken from a previous roast dinner can be used in this recipe and saves time on cooking so next time you plan your meals try buying a large chicken and spreading the cost, time and effort.

Method:1. Heat oven to 200ºC/180ºC fan/gas 42. Pan fry the chicken pieces in a small amount of olive oil until lightly

browned3. Add the onions and peppers and sauté until they are slightly softened4. In a bowl mix the garlic paste and Italian herbs into the tomato passata and

spread onto the bottom of an oven proof dish, reserving 1/4 of the tomato sauce

5. Evenly distribute the chicken, onions and peppers between the tortilla wraps and roll up

6. Place the rolled tortilla wraps on top of the tomato passata mix and spread the rest of the mix on top of the wraps

7. Sprinkle the grated cheese over the top of the wraps8. Bake in the oven for 20 mins or until lightly browned and cooked through9. Serve with a side salad, crudities or corn on the cob

Chicken burritos...

Ingredients: • 450g chicken mini fillets or

chopped breast• 1 medium onion• 1/2 sliced red pepper• 1/2 sliced yellow pepper• 400g tomato passata• 1 tsp italian herbs• 1 tsp garlic paste• 100g grated cheese• 6 tortilla wraps• Chilli powder (optional)


Time saver:Use cooked potatoes from a previous meal and dice them or alternatively use canned potatoes to save time.

Method:1. Heat oven to 220ºC/200ºC fan/gas 42. Whisk the eggs in a bowl and chop the sweet potatoes into wedges3. Brush the sweet potato with a small amount of olive oil and sprinkle with

the paprika and seasoning4. Place the wedges on a non-stick baking tray and bake for 20 mins making

sure the wedges are turned over a couple of times whilst cooking5. Dice the chorizo and add to a large, heavy based frying pan6. Add the remaining olive oil to the pan and fry the chorizo, red onion,

cooked diced potato and red peppers for 5 mins7. Add the whisked egg and cook gently on a medium heat for 6 -7 mins8. Remove the frittata from the heat and finish cooking the top by placing it

under the grill for a further 5 mins9. Serve with the sweet potato wedges and salad

Chorizo and vegetable frittata with sweet potato wedges...

Ingredients: • 6 medium sized eggs• 50g chorizo• 1/2 sliced red onion• 100g cooked, diced potato • 1/2 diced red pepper• 3-4 large sweet potatoes• 1 tbsp olive oil• 1 tsp paprika• Seasoning


Cost saver:Replacing meat with beans and pulses reduces the cost of a meal significantly – you will always pay more for meat than you will for beans.

This meal is also high in fibre and vegetables which is excellent for digestive health.

Method:1. Sauté the onions and peppers in the olive oil , garlic

paste and chilli powder for 5 mins or until softened2. Pour in the passata, mixed beans and pulses and cook

through for 10 mins3. Serve with rice, 1/2 fat crème fraiche/ guacamole, a

pinch of grated cheese and a few tortilla chips

Mixed bean chilli...


Ingredients: • 1 chopped onion• 1/2 chopped red

pepper• 1 x 410g can of mixed

beans• 1 x 410g can of pulses• 400ml passatta

• 1 tsp garlic paste• 1/2 tbsp olive oil• 1/2 tsp chilli powder • 1/2 tsp Italian herbs• 60g grated mature

cheddar cheese• 200g long grain rice

Method:1. In a large pan, heat the oil over a medium heat and

brown the lamb on all sides, then transfer onto a plate2. Add the onions and carrots and fry for a few minutes

until the carrots are starting to brown3. Add the garlic and cook for another minute4. Tip the lamb back in, then stir in the Moroccan spice

blend and add the chopped tomatoes, apricots and chickpeas. Season well

5. Transfer to the slow cooker, and cook for 6-8 hours on low. Serve with cous cous

Time saver:This meal can be slowly cooking all day so all you have to do is cook some cous cous and your meal will be ready in 5 minutes from when you get home.

Slow cooked lamb tagine...

Prep time: 20 mins | Cooking time: 6-8 hours | Serves: Family of 4

Cost saver:Simply add sliced hard-boiled egg to the fish pie, as well as some extra mashed potato in order to make a larger fish pie without drastically increasing the cost.

Method:1. Heat oven to 200ºC/180ºC fan/gas 62. Peel and chop the potatoes and boil them in water until cooked through3. Add the fish pie mix and milk to a heavy based pan and heat gently, sprinkle

in the dried parsley4. Simmer the milk for 5 mins, stirring gently to cook the fish pieces5. Drain the milk to use for the white sauce6. Prepare a white sauce using the vegetable margarine, plain flour and the

drained milk. Melt the margarine over a low heat in a separate pan and stir in the plain flour until it resembles a paste. Whisk in the drained milk until it forms a smooth sauce

7. Mix the cooked fish into the sauce without breaking up the fish too much and pour into an oven proof casserole dish

8. Mash the potatoes with a splash of milk and a knob of butter and spread on the top of the fish. Evenly distribute the mash with a fork and sprinkle the grated cheese on top

9. Bake in the oven for 20 mins or until golden brown and serve with fresh veg

Fish pie with mixed vegetables...

Ingredients: • 750g Maris Piper potatoes• Splash of milk• Knob of butter• 20g butter• 20g plain flour• 250ml milk• 1 pack of fish pie mix, approx

300-350g (usually contains a mix of salmon, cod and/or smoked haddock)

• 1 tsp dried parsley• 60g grated mature cheddar

cheese


Ingredients:• Olive oil• 350g lamb neck or

similar, diced• 1 onion, roughly

chopped• 2 carrots, roughly

chopped• 1 garlic clove,

crushed/chopped or 1 tsp garlic paste

• 1 x 400g can of chickpeas

• 200g dried apricots• 2 tsp Ras el Hanout or

Moroccan Spice blend• 1 x 400g can of

chopped tomatoes• 200ml chicken stock

Healthy tip:Try whole-wheat pasta for a change, the kids won’t even notice the difference and it is providing them with extra fibre and nutrients compared to white pasta

Method:1. Boil the pasta according to the pack instructions until al dente (cooked

through but still firm)2. Prepare a white sauce using the vegetable margarine, plain flour and

milk. Melt the margarine over a low heat and stir in the plain flour until it resembles a smooth paste. Slowly add in the milk and keep stirring to prevent lumps (using a whisk can help)

3. Stir in the mustard and season4. Mix the drained tuna, sweetcorn and cooked pasta into the sauce5. Pour onto the tray, sprinkle with the grated cheese and bake for 10-15

minutes or until golden brown6. Serve with salad vegetables

Tuna and sweetcorn pasta bake...

Ingredients: • 1 x 200g can tuna chunks• Sweetcorn• 250g whole-wheat pasta• 250ml semi-skimmed milk• 20g margarine• 20g plain flour• 1/2 tsp English mustard• 60g grated mature cheddar

cheese


Time saver:Stir frys are a quick and nutritious meal, to make them even quicker at dinner time prepare your chopped ingredients in the morning. All you’ll have to do is throw them together in the evening!

Method:1. Heat the sesame oil in a wok or large heavy based pan and add the crushed

garlic clove and chilli. Lightly cook the cashew nuts in the oil until slightly browned and set aside

2. Add the strips of chicken to the oil and stir fry until browned3. Remove the chicken from the pan and add the spring onions, carrot

matchsticks and broccoli and stir fry for 2-3 minutes4. Meanwhile, boil some water and cook the noodle nests according to pack

instructions5. Drain and add into the wok along with the chicken strips, cashew nuts and

soy sauce6. Mix the ingredients together with tongs and maintain on a medium heat

until cooked through

Chicken and cashew nut stir-fry...

Ingredients: • 350g chicken mini fillets, halved

or 2 chicken breasts, sliced into 1cm strips

• 50g raw cashew nuts• 1 garlic glove, crushed• 3 spring onions chopped

diagonally • 1 large carrot chopped into

matchsticks• 6-8 pieces of broccoli (preferably

tenderstem broccoli)• 2 tbsp light soy sauce• Small red chilli (or 1 tsp chilli

sauce)• 2 tsp sesame seed oil• 2 whole-wheat egg noodle nests


Cost saver / healthy option:Vegetarian meals are often cheaper than meals that contain meat. They are also higher in fibre and vegetables which is excellent for digestive health.

Method:1. Finely chop the onion, ginger and chilli2. Add these along with the crushed garlic to a heavy based pan with a small

amount of olive oil3. Gently heat and stir the ingredients for 2-3 mins and then add the spices.

Stir in the drained chickpeas and diced butternut squash and cook for a further minute

4. Add the vegetable stock and coconut milk and simmer for a further 10-12 mins or until the butternut squash is cooked through

5. Add the spinach and cook until wilted6. Serve with boiled rice

Butternut squash and chickpea curry with rice...

Ingredients: • Butternut squash, diced• 1 x 400g can of chickpeas• 400ml can of light coconut milk• Thumb sized piece of ginger,

finely chopped• 1 garlic clove, crushed• 1 chopped onion• 1 tsp ground cumin• 1 tsp ground coriander• 1 tsp Garam Masala• 1 small red chilli (or 1 tsp chilli

paste)• 100g spinach• 100ml vegetable stock• 200g long grain rice


Time saver:If you cook your chicken the night before you will save a lot on preparation time when you cook this meal.

Method:1. Pre-heat the oven to 200ºC/180ºC fan/gas 62. Roast the chicken (you can use leftover chicken from a previous meal) and

peel off the chicken into strips 3. Mix the chicken soup, coconut milk and Garam Masala together in a bowl4. Blanche the broccoli in boiling water for 4-5 mins and drain5. Place the chicken, drained broccoli and half the cashew nuts in an oven

proof dish so they cover the base of the dish6. Pour over the sauce and lightly mix so all the ingredients are covered7. Blend 2-3 slices of slightly dry bread and the remaining cashew nuts in

a food processor/blender and sprinkle over the top of the chicken and broccoli bake

8. Bake in the oven for 20 mins and serve with boiled rice

Chicken and broccoli bake with rice...

Ingredients: • Small roast chicken• 6-8 florets of broccoli• 1 small can condensed chicken

soup• 300ml light coconut milk• 2 tsp Garam Masala• 50g cashew nuts• 3 tbsp breadcrumbs

Prep time: 10 mins | Cooking time: 1 hr 30 mins | Serves: Family of 4

Method:1. Add a small amount of vegetable oil into a heavy based pan and gently

brown the outside of the stewing steak2. Sprinkle the flour over the steak and stir until evenly covered3. Place the stewing steak, chopped vegetables, beef stock, herbs and tomato

puree in the slow cooker and mix together4. Heat on a low setting for 6-8 hours5. Prepare the mashed potatoes prior to eating by boiling the chopped

potatoes, draining and adding a splash of milk and knob of butter and mashing well (for a creamier texture try whisking the potato)

6. Serve the slow cooked beef with the mashed potatoes

Ingredients: • 450g diced stewing steak • 50g plain flour• 450ml beef stock pot• 2 carrots, thickly sliced• 1/2 swede, diced• 1 large onion, sliced• 1 tbsp tomato puree• 1 tsp dried thyme• 1 bay leaf• 750g potatoes, peeled and

quartered• Splash of milk• Knob of butter

Healthy tip:Add additional vegetables to your plates with the beef casserole and mash to increase your vegetable consumption and offer variety for your children.

Slow cooked beef with mashed potato...


Time saver / healthy option:Swap the sliced potato bake with new potatoes when seasonal to reduce fat in the meal and save preparation time.

Method:1. Preheat the oven to 200C/180 fan/ gas mark 62. Peel and thinly slice the potatoes. Blanche them in boiling water for 5 mins

and then drain well3. In a separate pan prepare a white sauce - melt the margarine with the garlic

paste over a low heat and stir in the plain flour until it resembles a paste. Then whisk in the milk until it forms a smooth sauce

4. Layer some of the sliced potatoes in a flat based, oven proof dish and pour over part of the white sauce, add more potato slices and then more sauce until both are finished

5. Sprinkle the grated cheese over the top and bake in the oven for 20 mins6. Season the salmon fillets and add a slice of lemon to each one. Wrap each

fillet in baking paper so they form a parcel and bake in the oven for 15-20 mins depending on the size of the fillets

7. Serve with the sliced potato bake and fresh vegetables

Salmon with sliced potato bake...

Ingredients: • 4 salmon fillets• 600g potatoes• 20g margarine• 20g plain flour• 1 tsp garlic paste• 200ml semi-skimmed milk• 60g mature cheddar cheese,

grated• 250g seasonal vegetables


Healthy tip:You can replace the grated mozzarella cheese with grated parmesan in order to reduce the saturated fat in this meal. However, you will need less parmesan as it is a strong flavoured cheese in comparison to mozzarella.

Method:1. Pre-heat the oven to 180ºC/160ºC fan/gas 52. Wilt the spinach in a pan of boiling water for 3-4 mins and drain well3. While the spinach cools slightly, prepare the tomato base. Finely chop the

onion and sauté for 2-3 minutes in a heavy based pan, using a small amount of olive oil and the garlic paste

4. Add the tomato passata, chopped tomatoes and Italian herbs and stir well. Pour 3/4 of the mixture into the base of a rectangular oven proof dish

5. Mix the spinach into the ricotta cheese and add the ground nutmeg6. Pipe the ricotta cheese and spinach mixture into the cannelloni tubes and

lay them side by side on top of the tomato base7. Cover the tubes with the remaining tomato sauce and sprinkle the grated

mozzarella cheese evenly over the top8. Bake in the oven for 25-30 minutes making sure that the cannelloni tubes

are cooked through. Serve with a slice of garlic bread and a side salad

Spinach and ricotta cannelloni...

Ingredients: • 10-12 cannelloni pasta tubes• 200ml tomato passata• 1 x 400g can of chopped

tomatoes• 1 tsp garlic paste• 1 tsp Italian herbs• 1/4 tsp ground nutmeg• 1/2 onion, finely chopped• 1 250g tub of ricotta cheese• 100g grated mozzarella cheese• 300g spinach


Cost saver:This is a great low budget meal that the kids will love and it includes lots of hidden vegetables.

Method:1. It is important that your left over roast dinner has a reasonable proportion

of potato in order to make bubble and squeak patties2. Ingredients that you can use from your roast dinner include small amounts

of roast meat, plenty of vegetables and at least 50% potato3. Mash the leftover food with a potato masher and add the whisked egg4. Mould the mixture into patties about 2cm thick5. Heat the oil in a flat heavy based pan and add the patties to the pan once it

has reached temperature6. Fry the patties for 3-4 mins on each side until they are golden brown7. Top with a poached egg or serve with baked beans or corn on the cob

Bubble and squeak...

Ingredients: • Leftover Sunday roast dinner!• 1 tbsp olive oil• 1 egg, whisked


Cost saver / healthy option:Vegetarian meals are often cheaper than meals that contain meat. They are also higher in fibre and vegetables which is excellent for digestive health.

Method:1. Add the onion, crushed garlic or garlic paste and paprika to a heavy based

pan with the olive oil2. Gently heat and stir the ingredients for 2-3 mins and then add in the

chopped mushrooms, continuing to cook for a further couple of mins3. Next add the beef stock, Worcestershire sauce and simmer until the

mushrooms are cooked through4. Take off the heat and stir in the soured cream and parsley, then return to

a gentle heat for a minute, making sure not to heat too quickly as this will cause the sauce to split

5. Serve with boiled rice

Mushroom stroganoff...

Ingredients: • 250g chestnut mushrooms,

sliced or quartered• 250g portabello mushrooms,

sliced • 1 large onion, finely chopped• 3 tbsp half-fat soured cream• 1 tbsp Worcestershire sauce• 250ml reduced salt beef stock• 1 tbsp paprika• 2 garlic cloves or 2 tsp garlic

paste• 2 tsp dried parsley• 3 tsp olive oil


Method:1. Heat the oil in a large frying pan or wok, add the onion and chorizo and

stir fry for 5 mins2. Stir in the paprika, thyme and rice and then stir for 1 minute3. Once it has evaporated, stir in the tomatoes and stock4. Season this and cook, uncovered, for about 15 mins, stirring now and

again until rice is almost tender and still surrounded by some liquid5. Stir the frozen seafood and peas into the pan then cover with a lid,

simmer for 5 mins, or until the prawns are cooked through and the rice is tender. Squeeze over some lemon juice and serve with extra lemon wedges

Ingredients: • 1 tbsp olive oil• 1 onion, chopped• 50g chorizo sausage, chopped into

small cubes• 400g frozen bag of mixed seafood • 100g frozen peas• 1 x 400g can of chopped tomatoes• 250g paella or risotto rice• 900ml vegetable stock• 1 tsp smoked paprika• 1 tsp dried thyme• 1 lemon, quartered

Top tip:If your children are not sure about seafood yet, replace this with chicken pieces to make an equally delicious meal.

Easy seafood paella...


Time saver:It can take time to prepare pulled pork from scratch but this is a quick and easy way of delivering a tasty meal without sacrificing the meat quality. If you are tight for time, you can replace the homemade coleslaw with a low fat shop bought version.

Method:1. Slice the onion and lay it on the base of the slow cooker pot2. Place the pork shoulder joint on top and pour the vegetable stock over the

top3. Slow cook for 6-8hrs with the lid on 4. Remove the pork from the slow cooker, flake with a fork and then mix with

your favourite BBQ sauce5. Serve in wholemeal wraps with homemade coleslaw and salad/corn on the

cob

Pulled pork wraps with homemade coleslaw...

Ingredients: • 1kg pork leg or shoulder joint• 1 chopped onion• 450ml vegetable stock• Favourite BBQ sauce/marinade

Homemade coleslaw – mix the following ingredients• Shredded white/red cabbage• Grated carrot• Spring onion• Low fat mayonnaise


Cooking tip:The cooler the mash potato is before you form the fishcakes, the easier it will be to form the patties as the mixture will be very soft when warm.

Also you can put the patties in the fridge for half an hour to firm up before frying.

Method:1. Pre-heat the oven to 220ºC/200ºC fan/gas 72. Boil the potatoes until just tender3. Drain well and return to a gentle heat for 2 mins to reduce moisture4. Mash the potato with a small knob of butter and then allow to cool5. Put the fish, spring onions and milk in a shallow dish, cover with cling film and cook in the microwave

for 1½ - 2 mins until just cooked6. Drain the fish and spring onions and gently mix into the potatoes, avoiding breaking up the fish too

much, along with the sweet corn. Form into 6-8 patties7. Pour the egg on one plate and scatter flour and parmesan on the other, dip the patties in egg, then in

the flour and parmesan and arrange on a sheet of baking paper on a tray8. Meanwhile, you can chop your sweet potato into chip shapes and add 1 tbsp of olive oil to a deep

sided baking tray and heat it in the oven9. Pat the sweet potato strips dry and season10. Add to the hot oil and bake in the oven for 20 mins, turning regularly11. Heat a large frying pan with a generous glug of olive oil, when the oil is hot, carefully lower the fish

cakes into the pan12. Cook for 4-5 mins on both sides or until golden brown. Serve with the sweet potato fries and salad

Fish cakes with sweet potato wedges...

Ingredients: • 300g fresh fish (cod,

salmon, haddock etc)• 400g white potatoes• 2 spring onions• 100ml milk• 3 sweet potatoes• Small knob of butter• 2 tbsp sweetcorn• 1 tbsp parmesan

cheese• 1 egg• 2 tbsp flour



How did we do?We would love to hear your thoughts on our Fundamentals pack and how it’s supported you to make a healthy change...

Has it encouraged you to lead a healthier lifestyle?

Do you have more energy and feel less tired or drained?

What positive effects have you seen on your body?

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