Recipe of the week – Carrot and Courgette Fritters

Carrot and Courgette Fritters

Serves: 2

Cooking time: 25 Minutes

Ingredients:

½ cup of quinoa       1 Carrot      ½ Courgette        1 Egg            25g Flour                  ½ tsp  Grounded Cumin         ½ tsp Curry Powder                    ½ tsp Coconut oil

Dipping sauces

2 tablespoons soy sauces

1 table spoon rice wine vinegar

 

How to:

  • Add water and quinoa into a sauces pan and bring to the boil. Then simmer for 15 minutes.
  • While the quinoa is cooking, grate the carrot and courgette and mix them in a bowl with the other fritter ingredients.
  • When the quinoa is cooked add it to the other ingredients and mix together.
  • Melt the coconut oil in a frying pan then add balls of the fritter mixture into the pan and flatten slightly. Cook for 3 minutes on each side until golden brown.
  • Just before serving mix the soy sauces and rice wine vinegar dipping sauces together in a bowl.

 

My notes: These work well in lunch boxes or as a quick snack. They also are a good way to get your children to eat more vegetables throughout their day.

Report This Post

Recipe of the week – Frozen Bites

Frozen Strawberry and Banana Bits

Ingredients:

450g of frozen strawberries

1 frozen Banana

145g Greek Yogurt

1 tablespoon of honey

 

How to:

  1. Blend all the ingredients together in a blender until it is smooth.
  2. Then pour the mixture into an ice try and freeze. After 2 hours pop them out of the try and into a freezer bag for easier storage.
  3. Then when it’s a hot day just pop a few in a bowl and enjoy a cold snack.

 

My notes: Another fun way to get fruit into your kid’s diet. This is a nice cold alternative to ice cream in the summer. Plus you can get the kids involved when making it.  They can also play around with flavours by using different fruits.

 

 

Report This Post

Recipe of the week – Salami Rolls

Salami Rolls

                                 

Serves: 2

Prep time: 5 minutes

                                                    

Ingredients:

6 slices of salami

2 tablespoons of cream cheese

½ cucumber

How to:

  • Lay down each sheet of salami and spread cream cheese on each.
  • Slice up the cucumber into matchstick strips and place in the middle of each slice of salami. Then roll them up.

 

My notes:  These are great in lunch boxes or for a small snack after school.

 

 

 

Report This Post

Recipe of the week – A Meaty Snack

A Meaty Snack

Ingredients:

Pack of chipolata sausages

2 tablespoons of honey

2 teaspoons of whole grain mustard

1 teaspoon on coconut oil

 

How to:

  1. Heat coconut oil in a frying plan
  2. Add the sausages to the pan, on a low heat and cook for 10 minutes. Turn ever few minutes to ensure they cook equally on each side.
  3. Cover the sausages with the honey and mustard and stir occasionally to ensure they do not stick to the pan. Make sure all the sausages are coasted with honey and mustard and cook for another 2 to 3 minutes.
  4. Check the sausages are cooked by cutting in the middle of one. If it is still pink then cook a little longer until they are fully cooked.
  5. Once cooked leave on the side to cool. After they have cold place them in the fridge and enjoy snacking on them over the next few days.

 

 

 

Report This Post

Recipe of the week – Bacon and Brie Risotto

Bacon and Brie Risotto

Serves: 2

Prep time: 4 minutes

Cooking time: 20 – 30 minutes

 

Ingredients:

8 rashers of bacon

3 cloves of garlic

1 onion

180g risotto rice

80g of brie cheese

1 chicken stock and 500ml of boiled water

1 teaspoon of coconut oil

Optional – Cranberry sauce, salad, broccoli, green beans

 

How to:

  • Chop bacon into small pieces and fry in a pan with the coconut oil.
  • Peel and chop the onion and garlic, then add to the pan.
  • After about 4 minutes when the onion softens add the rice and stir for another 2 minutes.
  • Add the stock to 500ml of boiled water. Then add three quarters of it to the rice. As the rice starts to absorb the water continue to add the remaining water gradually.
  • After about 15 minutes when the rice has absorbed all the water, chop, add and stir the brie until it melts.
  • Serve with cranberry sauce, vegetables or salad.

 

My notes:

Risotto is a good cheap recipe that does not use many ingredients.  It contains a good balance of all three macro nutrition’s, carbohydrate, fats and protein. However, it is lacking in micro nutrition’s, so would need to be served with vegetables or a salad.

This is a winner in our house and the children often enjoy the leftovers in their lunch boxes the next day.

Report This Post

Recipe of the week – Meaty Scrambled Eggs

Meaty Scrambled Eggs      

Serves: 1   Prep time: 2 minutes      Cooking time: 6 minutes

Ingredients:

2 eggs per person

Splash of milk

50g of chopped chorizo

Teaspoon of coconut oil

 

How to:

  • Add coconut oils to frying pan and cook chopped chorizo for 3 minutes.
  • Whilst the chorizo is cooking, whisk eggs and milk together in a bowl.
  • Add the egg mix to the pan and cook for another 2 to 3 minutes.

 

My Notes: Don’t be afraid to mix it up. Some days we have this with one slice of soda or whole grain toast and sometime, we have no toast and more scrambled eggs.

Nutrition points:

Eggs are an excellent source of protein and choline, which is needed for healthy brain and nervous system development. 

 

Report This Post

Recipe of the week – Go Banana’s – Banana Bread

Go Banana’s – Banana Bread        Serves: 12    Cooking time: 20 -25 minutes                                                                                   

Ingredients:

  • 3 ripe bananas
  • 85g of coconut sugar / or caster sugar
  • 50g butter
  • 1 teaspoon of baking powder
  • 170g of self-raising flour
  • 1 teaspoon of cinnamon

 

How to:

  1. Pre heat oven to 180 degrees
  2. Bash banana and sugars together in a large bowl
  3. Melt the butter and stir into the banana mix. Then sieve in the flour and add the baking powder and cinnamon.
  4. Pour the mixture into a greased or lined tin loaf and bake for 20 – 25 minutes.
  5. Check the banana loaf is cooked by placing a clean knife into the middle of the loaf. If it comes out clean then it is cooked.

 

My notes

This is a great treat for children to have in their lunch boxes. Please be aware that it does come out slightly darker if you use coconut sugar, but taste just as good.

 

Nutrition points:

Coconut sugar is a natural sweetener and is a good substitute for white sugar. It is better for your gut as it contain inulin, which has the ability to stimulate the growth of bifidobacteria which help to restore the good bacteria in your gut. Coconut sugar also holds traces of vitamins and minerals, which is why it is a good substitute. However, we can not kid ourselves and remember this is a treat and eating too much of any sugar is not good for you.        

Report This Post

Recipe of the week – The go to Omelette

The go to omelette                   Serves: 1                             Cooking time: 5 minutes

                                                                                 

Omelettes are quick, easy and can be eaten for breakfast, lunch or dinner.

Ingredients:

  • 2 eggs
  • 1 teaspoon of coconut oil
  • 3 tablespoons of grated cheese

Optional flinging: Ham, peppers, spring onion, chorizo, tomatoes, bacon, mushrooms, spinach or salmon.

 

How to:

  1. Heat coconut oil in a frying pan.
  2. Whisk the eggs in a bowl and add to the hot frying pan.
  3. After a few minutes add the additional fillings.
  4. When the omelette starts to cook and firm add the grated cheese.
  5. Once the cheese has melted, fold it in half and serve.

Report This Post

Recipe of the week – Chicken Liver Pate

Chicken Liver Pate

Have chicken liver pate as a snack or add in your kid’s lunch box.

Ingredient: Chicken liver pate

Options to go with it:

  • Chopped red pepper
  • Chopped carrot
  • Sliced cucumber
  • Sliced celery
  • Crackers

How to:

Serve with chopped vegetables, which you can dip into the pate or spread it on crackers.

 Nutrition points: Why liver is so good for you and your family

Liver is excellent for your gut health, which helps you burn fat and boosts your immune system. It is also a good way of combating fatigue. So excellent to snack on when recovering from a illnesses.

Report This Post

Recipe of the week – Spiced Salmon

Spiced Salmon                 Prep time: 5 minutes      Cooking time: 15       Serves: 2

 Ingredients:

200g of tinned tomatoes

1 teaspoon of turmeric

1 teaspoon grounded cumin

1 teaspoon of Garam masala

2 salmon fillets

2 crushed garlic cloves

100 ml of water or use your bone broth stock

 

How to:

  1. Pan fry salmon with coconut oil for 4 mins
  2. Add the other ingredients into the pan and simmer on a low heat for 5 to 8 minutes

 

Nutrition points: Salmon is amazingly nutritious for us. The benefits if it includes the following:

  • It is high in omega-3 fatty acids, which helps flight inflammation.
  • Salmon is a great source of protein, which is vital for growth and repair as children grow.
  • Is high in a number of B vitamins, which is needed in energy production and in protecting heart and brain health.

 

 

 

Report This Post

Recipe of the week – Meatballs

Meatballs

Meatball ingredients:

1 Pound of ground mince (grass fed)

1 Onions

1 Tablespoon of oregano

1 Small egg

(However, if you need to save time I sometimes get 12 meatballs from our local butchers)

 

Sauce ingredients:

2 Handful of fresh basil

2 Garlic cloves

2 Tablespoon of Worcester sauce

2 Tablespoons of balsamic vinegar

Handful of spinach (optional)

1 Onion

400g Tomato puree

160g Tinned sweetcorn

Pinch of Salt and black pepper

 

How to make meatballs:

  • Mix the mince, 1 egg and, 1/2 chopped onion, oregano together in a bowl. Then roll up small ball out of the mince.
  • Start to fry the meatball to a large frying pan with coconut oil.

How to make sauce

  • While the meatballs are cooking, start to make the sauces. Blend all the sauce ingredients together apart from the sweetcorn.
  • Add the sauce to the frying pan and simmer for 20 minutes until the meatballs are cooked.
  • Add sweetcorn and simmer for another 5 minutes.

Serve with courgette spaghetti/wheat free spaghetti/ rice and broccoli.

Report This Post

Recipe of the week – Sweet potato rolls

Sweet potato rolls

Ingredients:

2 sweet potatoes

8 slices of Parma ham

Plus filling option of your choice

  • Handful of fresh rosemary chopped  and 25g of feta cheese
  • Add 2 carrots into sweet potato mash and thyme
  • Handful of finial chopped kale, garlic and onion

 

Method:

1) Pre heat oven to 180 degrees

2) Peel and steam sweet potatoes (plus carrots if you are using them).

3) When soft, mash sweet potatoes and extra fillings together.

4) Lie out Parma ham and add filling with a spoon, then roll up the Parma ham into small rolls

5) Place on a baking tray with bake sheet on it. Drizzle olive oil over rolls and cook for 10 minutes

My notes: These go down well with kids and are great warm or cold. They are also a good one to make with kids or easy to make at the same time as cooking dinner if you are using sweet potatoes.

Nutrition points: These are packed with carbohydrates so are an excellent energy booster. They are also good after a workout to replenish your energy stores.

 

Report This Post

Recipe of the week – Throw it all in bubble and squeak

Throw it all in bubble and squeak

This is a great leftover quick breakfast

Ingredients

  1. 1 Spring
  2. 4 Rashers of bacon
  3. 1 Garlic clove
  4. 1 tablespoon of olive oil
  5. 1 Tablespoon of apple cider vinegar (optional)   
  6. 4 left over potatoes

Optional left over ingredients  

  • Left over vegetables (broccoli, sweet potatoes, cauliflower, green bean or carrots)
  • Leftover meat (chicken, Beef or turkey)
  • Stuffing

How to do it:

  1. Heat olive oil in a frying pan  
  2. Add finely chopped garlic and bacon to the pan and fry for 5 mins.
  3. Chop up and add all the other ingredients with the apple cider vinegar.
  4. Fry altogether for 5 minutes.

Report This Post

Recipe of the week – Tomato and roast pepper soup

Tomatoes and roast pepper soup

Prep time: 5 minutes           Cooking time: 20 mins                 Last: 3 days in fridge

Ingredients:    

 

Serves: 4

2 garlic cloves

1 onion

3 red peppers

6 tomatoes

250g tinned tomatoes

Handful of fresh basil

1 table spoon of olive oil

Optional – 1 cooked chorizo  

Method

  1. Pre heat oven to 180 degrees.
  2. Chop up onion peppers, garlic and tomatoes and add to a baking tray with olive oil.
  3. Cook for 25 minutes.
  4. Take out of the oven a blend until smooth.
  5. Add the blended ingredients to a sauce pan with the tinned tomatoes and basil. You can add additional water to get the consistency of your choice then boil for 5 minutes.    
  6. This will keep in the fridge for 3 days or is suitable for freezing.

 

Report This Post

Recipe of the Week – Sticky Banana Bits

A little easy and sweet treat

Sticky Banana Bits
Per person

Ingredients:
1 teaspoon of extra olive oil
1 banana sliced
1 tablespoon of honey
1 teaspoon of water
Pinch of cinnamon

Method
1) Slice the bananas about into ½ centimetre slices.
2) Fry in the slices on each size for 1 minutes on a high heat.
3) While they are frying whisk together the honey and the water.
4) Pour over the bananas and cook for another 1 minute on each side then leave to
cool and sprinkle over the cinnamon.

Report This Post

Recipe of the Week – Cereal Swaps

Could you be making a better choice?

Cereals are great, at times. They are quick, store well and often popular. Although it would not be recommended for children to eat them every morning as there are more nutritious ways to start their day (such as peanut butter on wholemeal toast, porridge, avocado on toast, egg on toast, eggs and avocado, our Breakfast Muffin, a granola pot or bircher muesli).

However, when in a rush what cereal do you reach for?

Stop, try to avoid or only have on occasion:

Frosties, Sugar Puffs, Nesquick, Ricicles, Golden Nuggets, Coco Pops, Frosted Shreddies

These are a good start for a healthier swap:

Special K, Rice Krispies, Crunchy Nut, Cheerios, Alpen

Go for it! Even better options:

Shredded Wheat, Weetabix, Corn Flakes, Muesli, Bran Flakes, Granola (with no added sugar)

Report This Post

Recipe of the Week – Porridge Ideas

When you wake up on a cold and wet day (we’ve seen a few of those this week!), porridge is a good way to start your day. Not only will porridge warm you up, but it will keep you full for longer compared to a sugary cereal or white toast with a sugary spread. But why not add an additional nutritional boost by adding some different topping to your porridge. Give some of these below a try!

How to:

1)   Measure out 1 cup of milk per person into a saucepan

2)   Add 1 cup of porridge oats per person into the same saucepan and mix

3)   Heat for 3 to 4 minutes

4)   Serve with a topping of your choice

Try adding these to rolled porridge oats (also one of the cheapest breakfast options):

Honey and raisins

Cinnamon and banana

Fresh fruit

Dried fruit                                                                                                            

Stewed apple

Parents: Putting a selection of two or three topping on the table will support your child’s independence when it comes to food. Allowing your child to choose will also help encourage them to try new foods. This is because children are more confident to try new foods if they feel it is their own choice.

Report This Post

Recipe of the Week – Shepherd’s Pie

Shepherd’s Pie

Ingredients:

3 carrots

1 courgette

3 parsnips

500g of mince

300ml of broth, or homemade gravy

4 sweet potatoes

1 onion

2 garlic cloves

2 teaspoons of rosemary

2 teaspoons of thyme

        

Method:

1)       Pre heat oven to 180 degrees

2)       Peel, chop and steam sweet potato until soft

3)       In a different layer of the steamer, steam the carrots and parsnips until soft (round 10-15 mins)

4)       In a frying pan heat coconut oil and add chopped onion and garlic. Fry for 3 minutes then add chopped courgette. After a further 3 minutes place in a bowl to the side.

5)       Use the same pan to brown off the mince then add gravy, herbs, fried veg and steamed veg in apart from the sweet potatoes. Cook on a low heat for no less than 15 minutes. The longer you cook the mince the tender it becomes which is helpful for small children, just keep checking it is not sticking or if it needs more water.

6)       Mash up your sweet potatoes.

7)    Once mince is cooked add to a casserole dish and put the mash onto it and bake for 30- 40 minutes.

 

My Notes: If your kids are fussy with the veg, this is a good meal to put them in. chop them up really small or blend them into a sauce and add to the gravy. 

This freezes well too if you need.

Report This Post

Recipe of the Week – Yum yum biscuits

Ingredients:

140g of Flour

10g of Sugar  

170g of Oats

200g of Butter

3 Tablespoons of Honey  

1 Teaspoon of Cinnamon  

1 Teaspoon of  Bicarbonate of soda

 

Method:

  1. Add the butter, sugar and honey together, then melt gently in microwave or on the hob.
  2. Add all the dry ingredients into a bowl.
  3. Add the melted ingredients to the dry ingredients and mix together.
  4. Roll into a small ball and flatten slightly. These do get bigger in the oven so make sure they are spaced out.
  5. Cook at 180 degrees for 12 minutes. Take them out when they are just starting to golden. Do not wait for them to go hard, they will harden as the cool down.  

 

My notes:

These are great in lunch boxes or as an after school treat. They contain oats which will help fill your child more than a normal biscuit. I also add cinnamon to help the body reduce the blood sugar spike.  They do have a sugar in – we are not against sugar here at The Children’s Health Project. We believe in moderation – a little of what you fancy allows us to have a healthy balance. 

Report This Post

Recipe of the Week – Chicken Carbonara

Chicken Carbonara

 

Serves 2

 

Ingredients

1 tablespoon of coconut oil or Extra olive oil

4 Rashers of smoked bacon

1 Onion finely chopped  

2 Garlic Cloves

2 Chicken Breasts sliced into strips

100g of rice spaghetti/courgetti

2 egg yolks

1 juice of a lemon

1 teaspoon of dijon mustard

Salt and pepper

20g of grated cheese  

 

Method

  1. Put water in a saucepan and bring to the boil.
  2. Whilst you are waiting for it to boil chop up the onion, garlic, chicken and bacon.
  3. Add spaghetti to the boiled water, or steam the courgette for 5minutes
  4. Add the oil to a frying pan and saute the onions and garlic for 3 minutes.
  5. Then add the chicken and bacon and cook for about 10 minutes. Ensure the chicken is cooked by cutting into a piece to make sure it is not pink.
  6. Whilst the meat is cooking make the dressing. Whisk together the egg yolk, lemon and mustard unit smooth.
  7. Before draining the pasta take 3 tablespoons of starchy water and whisk into the dressing.  
  8. Drain the pasta and add to the frying pan with the meat.
  9. Then pour in the dressing and cook for another 3 minutes.
  10. Serve with either a salad, leafy green or vegetables.

Report This Post

Recipe of the Week – Honey and Mustard Chicken Drumsticks

Ingredients

6 chicken drumsticks

Honey and mustard marinade:

         2 tablespoons of honey

         2 tablespoons of whole grain mustard

         2 tablespoons of olive oil

Method:

1)   Mix the marinade  in a bowl then coat each chicken drumstick.

2) Put back into the fridge and leave to sit in the marinade for 30 minutes.

3)   Bake for 35 to 40 minutes

My Notes:

These are quick to make up. Then all you have to do is leave it in the oven and you can get back to playing with the kids (or the list of chores!) Plus these are great cold the next day in the kids lunch boxes.

Report This Post

Recipe of the Week – Veggie Chips

Prep time: 5 minutes Cooking time: 20 – 30 minutes

Ingredients:

Choose one of the following veg:

  1. carrots
  2. sweet potatoes
  3. courgettes
  4. white potatoes
  5. parsnips
  6. celeriac 

Choose a marinade:

  1. Spicy – 2 teaspoons of paprika, 1 tsp of mild chilli powder, juice of a lime and 2 teaspoons of garlic powder
  2. Garlic and rosemary – 3 garlic cloves and 4 sprigs of rosemary
  3. Cajun – 2 teaspoon of onion powder, 2 teaspoons garlic powder, 2 teaspoons of paprika

Method:

1) Pre heat oven to 180 degrees

2) Peel and chop up veg into chip shapes and place in a bowl.

3) Add your chosen flavour to the bowl and rub spices and herbs into the veg

4) Bake in oven with 2 tablespoons of olive/coconut oil then cook for 20 to 30 minutes.

My Notes: Get your kids to try them with different dips, sauces or spices, to see how they can taste different. These are far healthier options than shop-bought chips, which have often been covered in a number of preservatives and have many hidden ingredients.

 

Report This Post

Recipe of the Week – Egg Cups

Prep time: 5 minutes

Cooking time: 20 -25 minutes

Last: 2 days in fridge

Serves 6

 

Ingredients

8 eggs, 150 ml of almond milk, ½ teaspoon of baking powder, plus your chosen filling

 

Filling

  • 4 slices of ham, 1 red pepper, 1 courgette, handful of fresh basil
  • Mushroom and spinach
  • 4 rashers of cooked bacon, 50g grated cheese, ½ a red pepper, ½ red onion
  • 1 Grated courgette, 100g salmon, 1 tablespoon of chives

 

Method:

  1. Preheat oven to 180 degrees
  2. Grease muffin tray with butter or coconut oil
  3. Mix eggs in a bowl
  • Add ingredients of your choice
  • Add seasoning and herbs finely chopped
  • Pour in muffin tray and bake for 20 – 25 minutes
  • Check it is cooked by sticking a knife in middle and seeing if it comes out clean

 

My Notes: Eggs are a great way to start your day as they are high in protein. Protein will help keep children feel full for longer, whilst helping to keep stable  blood sugar levels.

Cook the night before so you can eat it on ‘the go’ for breakfast. These are also good in lunch boxes.

Report This Post

Recipe of the Week – Cheeky Pizza

Ingredients:

2 Tortillas

2 tablespoon of tomato puree

Choose your toppings:

Meat: Ham, Chicken, bacon, sausage

Veg: roast pepper, sweetcorn, mushrooms, spinach, sundried tomatoes, roast veg

Other: olives, egg, basil, pineapple

Choose your cheese:

Grated cheddar, mozzarella, blue cheese, parmesan

Method:

  • Pre heat oven to 180 degrees
  • Spread the tomato puree around each tortilla
  • Add your topping
  • Add your cheese
  • Cook in oven for 11 minutes
  • Serve with Salad and veg chips

Notes for Parents:

My Notes:

Freeze your leftover tortillas so they don’t go to waste.  These also taste great cold, so they are perfect for the kids’ lunch boxes as well. Place lots of different toppings on the table and get your children to make them. This is a great activity that encourages your kids to try new foods and be involved in cooking.

Things you can talk about as you make them:

  • How each different type of food helps your body?
  • Where does each food comes from/how does it grow?
  • Does the food taste different when it is raw/cooked?
  • How many different colours can they get on their pizza?

Report This Post

Recipe of the Week!

A great after school snack…Apple and nut/seed butter!

What you need…

An apple

Nut/seed butter

Screen Shot 2017-10-29 at 10.05.09

What to do…

It really is up to you, as long as you get a dollop of peanut butter and a piece of apple into your mouth you really can’t go wrong. Slice the apple and spread peanut butter on top, fill an egg cup and dunk the apple in like soldiers, use thin slices to make sandwiches, it’s up to you

 

Mix it up…

Try different varieties of apples golden delicious or pink lady for a sweeter flavour, granny smith for a sharper flavour.

Swap the apple for a pear or put a dollop of peanut butter on top of slices of banana.

Screen Shot 2017-10-29 at 10.05.38

Mix up the nut butters, peanut butter is great but make it more exciting by switching to almond, cashew butter or a seed butter, a bit more pricey so maybe make it a special treat but they taste so good.

Why it’s great…

It’s so quick and easy to prepare

Apples are packed full of dietary fibre, antioxidants, phytonutrients, vitamins C and B-Complex, calcium, potassium and phosphorus

 

Peanut butter crammed with satiating unsaturated healthy fats alongside magnesium to fortify bones and muscles and potassium.

 

The combination of fats and natural sugars means that kids will feel like they’re having a sweet treat but the healthy fats will keep them full until dinner time

Report This Post

Should we eat SUGAR? (Part 3)

Good morning everyone! As Christmas time approaches, we see more and more sugar in our daily lives. You might be eating more desserts, more chocolates, and drinking more fizzy drinks…

Considering we know sugar isn’t any good for us, should we be eating it at all? Try to consider how your body feels about half and after eating something sugary (and I don’t mean fruit – I mean chocolates, cakes, biscuits etc!) – we have a big sugar ‘high’ then a ‘slump’ – where we start to feel a bit grumpy and feel like we need MORE sugar…it’s a never-ending cycle! 🙁

We say it’s fine to eat sugar, but in MODERATION. We’ve talked about moderation before – it means to enjoy eating something when you’re not in a rush, when you can really enjoy it, and not eating too much of it.

Wondering how much sugar you should eat in a day? We have the answer for you! Take a look at this post with your teacher and your parents, they will help you make sense of it:

screen-shot-2016-12-19-at-08-42-06

You can download this poster to stick on the fridge at home: Sugar Portions

So how do we know how many teaspoons of sugar there are in the foods we eat? Follow these instructions:

  1. Take a look at the food label of the food you’re eating/drinking
  2. Look for two things: The portion size AND the amount of sugars
  3. This Ribena bottle is 500ml, but the adult portion size is just 250ml…I would imagine that if you have a Ribena bottle like this, you’d drink the whole bottle, right? Well, that’s two adult portions!
  4. The amount of sugar is only for one portion – 250ml. But there is 500ml in the bottle, so we need to double it to get the total amount of sugar in one bottle!
  5. That means, in one of these bottles, there is 50g of sugar.
  6. Every 4g = 1 teaspoon…which means there are just over 12 teaspoons of sugar in this one bottle of Ribena!!

Considering the advice is to eat no more than 7.5tsp of sugar a day, even for adults, we’ll go way over our daily amount if we drink a whole bottle of Ribena!!

Don’t forget, you could also be adding in other sugars elsewhere as well…in your yoghurts, your cereals, your snack-bars etc.

Spend a few minutes at home looking at the labels of the foods in your house, especially the sweet ones.

The Children’s Health Champions don’t think you should NEVER drink Ribena…but we say, why not have a small amount in a glass/cup if you’re going to have it?

Drinking a bottle of this on the way to school will make you feel great for about 10 minutes, then you’ll feel sleepy and it will be difficult to learn in class.

Why not SWAP the Ribena for some frozen berries in water…just take some frozen berries out of the freezer, put a handful in the bottle of your water bottle, then add water. After an hour or so, your water will turn the same colour as Ribena, and will taste similar, but won’t have so much sugar in, and you’ll be getting the natural vitamins and minerals from the berries!

Nutrition Ninja

Share your sugar investigations with a comment below…we’d love to hear what you find!

Have a great day everyone,

Nutrition Ninja 🙂

Report This Post

Nutrition Ninja’s Champion Challenge 2!

This weekend, I challenge you to make some cakes with your family! We have some excellent recipes to try below, ones which you’ll love! They’re also pretty healthy, and aren’t packed full of preservatives and processed sugars like the ones we can buy in the shops are. Home-made is always best when it comes to cake, and the weekend is the perfect time to spend baking with your family.

It’s important to write a list of all the ingredients you need before you start. You may need to go shopping with your parents first!

Try one of these recipes below, and show us a picture of the result! We’d love to hear how they taste…If you’re allergic to nuts, try seeds as an alternative. You can use coconut flour, or gluten free self-raising flour instead of almond flour as well!

bananamuffins1-750x488

 

Banana Nut Muffins 

 

 

photo-3-750x488

 

Fitter Food Flapjacks

 

 

boshbrowniesnewsletter-500x488

 

BOSH Brownies

 

 

The recipes come from our friends over at Fitter Food. This is a great website to look at if you’re looking for healthy recipes for the whole family!

Parents – you can also post your own healthy recipes…try to avoid posting ones with refined sugar in, opting for honey, dates, fruit or the sweeteners xylitol or stevia to sweeten instead. We’re going for nutrient dense options 🙂

Nutrition Ninja

 

Can’t wait to see your creations!

Nutrition Ninja 🙂

Report This Post

Stinky, yummy, smelly, delicious memories…

Last week we told you about your sense of TASTE…this week, we’re going to tell you more about your sense of SMELL!

Smell is the most sensitive of the senses we have.

75% of our emotions are triggered by smell…I bet you can think of smells that make you feel happy, disgusted, or excited?

Our brains are very good at memorising smells to help remind us of particular memories.

Which smells remind you of when you were younger?

Does you teddy have a certain smell? Or your bedroom? PEWWWWW no stinky socks, I hope!! 😉

Here’s a challenge for today:

Close your eyes tight and get your friend, sibling or parents to hold different things in front of your nose to smell. This works really well with foods, but sometimes it’s fun to add something else in! See if you can tell what it is without opening your eyes. You can also decide whether you like the smell, and whether it reminds you of anything…

Hmmm I wonder what they’ll choose for you to smell!

Nutrition Ninja

Let us know!

Nutrition Ninja 🙂

 

Report This Post