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.

 

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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.

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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:

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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 🙂

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Try our Choco-Banana Shake!

Hands up who likes chocolate?!

Hands up who likes banana?!

Hands up if you like to feel fit, strong and energetic?! Then why not try our Choco-Banana Shake?!

This is a delicious recipe, which is SO good for you. Let me explain more about the ingredients…

Bananas: Great for strong bones, good eyesight and brain power!! They give you energy but also help you to relax. They are one of the easiest & cheapest snacks you can have too…

Dates: Dates are like huge raisins, but they taste like toffee! As they are full of natural sugar, you should only eat them in small amounts. Full of vitamins and minerals, they nourish your body and keep your digestive system working properly. Dates  might taste like toffee, but because they’re full of vitamins and minerals, they’re much better for you.

Cocoa powder: Lots of us LOVE chocolate…but the chocolate we unwrap and eat from a bar is actually full of processed sugars, which don’t nourish our body very well. Natural cocoa powder is the chocolate without the sugar, and provides us with lots of nutrients. Cocoa comes from cocoa beans, which grow on a tree, in tropical countries. It is full of anti-oxidants, which fight all the nasties in our bodies (called free-radicals). It helps us to feel relaxed, and is healthy for our heart.

Hemp seeds: This is optional in the shake…you don’t have to add them in, but they make a delicious shake if you do, and give you the essential fats you need for brain power, and the amino acids to help rebuild your muscles after you’ve exercised.

So why not give it a go?! You will need to show this recipe to the adult taking care of you. You may need to go shopping together, to buy the ingredients. This is a great breakfast once in a while, or could be a delicious snack at the weekend.

We challenge you to have a go, and share a picture of your Choco-Banana Shake in the comments below!

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Nutrition Ninja

 

Enjoy, team!

Nutrition Ninja 🙂

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Why do some people eat gluten free foods?

Hi everyone, today’s we’re going to have a quick discussion about ‘gluten’. This week is ‘Food Allergy Week’, so we’re going to learn a little bit about it, so we know how to support our friends and family that have food allergies.

You may have heard that some people avoid gluten, and eat gluten-free foods. Perhaps you, or someone you know, swaps normal spaghetti for gluten free spaghetti, or maybe they eat gluten free bread?

The reason lots of people do this is because they are allergic to gluten. Being allergic to something means that their body can’t cope with it very well, and often it causes them to be quite poorly.

Even people who are not allergic to gluten, sometimes choose to eat gluten free meals. Not every meal has gluten in, for instance, having a roast dinner, with chicken, potatoes and vegetables wouldn’t usually contain gluten.

Gluten tends to be in foods such as bread, pasta, cereals, cakes and biscuits.

Today, I wanted to share a recipe for breakfast which is gluten free, which you could try to have at home this week. These are delicious…they’re called ‘Heggy Pots’!

Heggy Pots are basically ‘ham and egg’ (Heggy!) cooked together in a cup/pot shape. Sprinkle some delicious seeds on top for a super brain-boost! You will need an adult to help you cook them, as they need to be put into a hot oven. You can help to prepare them though! They’re also delicious cold, so why not make a few extra ones, then keep them in the fridge for breakfast or snacks later in the week?

Here’s the recipe:

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Let us know how you get on with making these

Nutrition Ninja

 

Nutrition Ninja 🙂

 

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Make a SMILE with your healthy food

Yesterday was World Smile Day! 🙂

What did you do to make someone smile yesterday?

What made you smile yesterday?

Today’s Health Hashtag #mondaymeals is to make a funny face on your plate of healthy food, take a photo of it, and tell us what makes your meal so healthy!

Like this one we made in a Reception (aged 4) class recently!

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Nutrition Ninja

 

 

 

In health and happiness, Nutrition Ninja

 

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