Your guide to a healthy lifestyle
As part of our Healthy School Award status, we
are committed to promoting healthy lifestyles. We hope you will find some things on this website page interesting, helpful and informative.
If you would like to make a contribution through any hints, tips or recipes please don't hesitate to contact me - Mrs Joyce Hutchings, PSHE co-ordinator.
Below are some ideas for healthy packed lunches.
Lunches should contain a choice of:
Starch - Bread, rice, potatoes, pasta
Protein - Fish, eggs, beans
Veg - Salad - Fruit
Bagels, pitta bread, wraps or baguettes as a change from sliced bread or balms. Carrots, peppers, sliced and dip of houmous or cottage cheese.
Sandwich ideas & Packed lunch:
Banana sandwich on wholemeal bread Tuna & Sweetcorn on wholemeal roll
1 Tomato 1 cheese triangle
1 Boiled egg - small box of raisins 1 satsuma
Yoghurt Apple juice
Drink of milk
Pasta & Sausage salad Edam cheese, ham & lettuce pitta pocket
Spring onions and red peppers Small flapjack
Stewed apple & blackberry with crumble top Nectarine
Drink of water
Wholemeal muffin pizza with cheese
Cherry tomatoes & Spinach
Easy ideas for the whole day!
Three Bears Breakfast
Serves: 4 adults Energy per portion: 1439kj/344kcal
Preperation time: 5 mins
Cooking time: 8 mins
200g high fibre porridge oats
1 litre semi-skimmed or 1% fat milk
4 tbsp low fat natural yoghurt
1 apple, cored and thinly sliced
40g raspberries (thawed if frozen)
What to do:
1. Put the porridge oats, milk and water into a saucepan.
Heat, stirring constanlty, until the porridge thickens.
Reduce the heat and simmer for 3-4 minutes,
stirring all the time.
2. Share the porridge between 4 serving
bowls and top with the apple and raspberries.
Soft cheese and pineapple wraps
Serves: 4 adults Energy per portion: 1017kjl/243kcal
Preparation times: 15 mins
Cooking time: 0 mins
227g can pineapple in natural juice,
drained and chopped.
150g lower fat soft cheese
8 medium-cut slices wholemeal bread-
from a large loaf, crusts removed.
1 Little Gem lettuce, shredded
1 cucumber, chopped
8 radishes, chopped
8 cherry tomatoes, halved
1 yellow pepper, deseeded and chopped
Juice of 1 lemon
1 pinch ground black pepper
What to do:
1. Mix the well-drained pineapple with the soft cheese,
then share an equal amount over each slice or bread,
right to the edges. Roll up each one tightly and wrap
each serving (2 rolls) in cling film.
2. Make the salad by mixing together the lettuce, cucumber,
radish, cherry tomatoes and yellow pepper.
Share between 4 individual pots.
3. Keep the rolls and salad chilled until ready to eat.
Another healthy lunch:
Leek and potato soup
Preparation time: 10 mins
Cooking time: 25 mins
1 tbsp olive oil
1 onion, chopped
500g leeks, finely sliced
500g potatoes, chopped
1 litre vegetable stock
2 tbsp light creme fraiche
1/4 teaspoon grated nutmeg salt and pepper
what to do:
1. Heat the oil in a saucepan, add the onion and fry for
2-3 minutes. Add the leeks and potatoes and cook for 5 minutes.
2. Add the stock, bring to the boil and simmer for 15 minutes,
until the potatoes are tender.
3. Transfer to a food processor or blender and blend until smooth.
Stir in the creme fraiche and nutmeg and season
to taste with salt and plenty of black pepper.
Bang tasty chicken drummers
Serves: 4 adults Energy per portion: 1690kj/404kcal
2 tbsp tomato puree
2 tbsp reduced salt soy sauce
2 tbsp leamon juice
8 skinless chicken ddrumsticks
880g potatoes, peeled and cut into chunks
320g carrots, sliced
320g frozen peas
4 tbsp semi-skimmed or 1% fat milk
Freshly ground black pepper
What to do:
1. Put the tomato puree, reduced salt soy sauce and lemon
juice into a non-metal mixing bowl. Mix well and season
with black pepper. Add the chicken drumsticks,
turning to coat them in the mixture.
Cover and refrigerate for 30 minutes, or overnight.
2. When ready to cook, preheat the oven to gas mark 6/200c/fan oven 180c.
3. Arrange the drumsticks in a foil-lined roasting tin
and roast for 30 minutes.
4. While the chicken is roasting, boil the potatoes and carrots,
in separate saucepans until tender (approx. 20 minutes).
Put the peas on to cook in some boiling water.
5 minutes before the chicken is ready.
5. Drain and mash the potatoes, beat in the milk and season with pepper.
Serve with the chicken drumsticks, carrots and peas.
Noughts and Crosses
Serves: 4 adults Energy per portion: 628kj/150kcal
8 celery sticks
1 small cucumber, ends trimmed off
2 kiwi fruit, peeled and sliced into rings
16 ready-to-eat dried apricots
2 large carrots, cut into small sticks
100g reduced fat hard cheese, cut into sticks
What to do:
1. Trim the celery sticks and cucumber to the same length.
Halve the cucumber lengthways, then slice in half again,
2. Take 4 large serving plates, and arrange 2 sticks of celery
and 2 sticks of cucumber on each plate, in a grid pattern.
3. Use the dried apricots and slices of kiwi fruit as noughts,
and the carrot sticks and cheese as crosses.
Have a 'game' on each plate - then eat the results!
As we are continuing to promote healthy lifestyles, here are some websites that you may find interesting:
To find the times of events in parks including walks and kite flying click this link:
Once you have clicked this link, click on Google Calendar and you will see the timetable.