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Healthy Lifestyle

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

Yoghurt

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

Yoghurt                                                                                                                           Yoghurt

Nectarine                                                                                                                        Drink

Drink of water

 

 Wholemeal muffin pizza with cheese

Cherry tomatoes & Spinach

Nectarine

Smoothie

Easy ideas for the whole day!

Breakfast:

Three Bears Breakfast

Serves: 4 adults         Energy per portion: 1439kj/344kcal

Preperation time: 5 mins

Cooking time: 8 mins

 

Ingredients:

200g high fibre porridge oats

1 litre semi-skimmed or 1% fat milk

80ml water

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.

Serve immediately! 

Lunch:

Soft cheese and pineapple wraps

Serves: 4 adults        Energy per portion: 1017kjl/243kcal

Preparation times: 15 mins

Cooking time: 0 mins

 

Ingredients:

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.

Salad:

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

 

Ingredients:

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.

Evening meal:

Bang tasty chicken drummers

Serves: 4 adults     Energy per portion: 1690kj/404kcal

 

Ingredients:

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. 

Healthy snack:

Noughts and Crosses

Serves: 4 adults        Energy per portion: 628kj/150kcal

 

Ingredients:

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,

lengthways.

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:

http://liverpool.gov.uk/leisure-parks-and-events/events/park-events/

Once you have clicked this link, click on Google Calendar and you will see the timetable.

 

http://www.sugarswaps.change4life.co.uk/

https://www.bhf.org.uk/

http://www.netmums.com/

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