Healthy Living

 

WELCOME...to our healthy schools page. Please see below for yummy healthy recipes and information on keeping healthy!

 

Recipe of the Week

Carrot Dippers with Cheese and Chive Dip

 

Ingredients - Serves 4

4 carrots

2 pots low fat natural yoghurt (2 x 125g)

50g reduced fat grated cheese

Handful of fresh chives

 

Method

1.Wash the carrots and chives. Pat them dry with a clean tea towel.

2. Top and tail the carrots, then peel them.

3. Carefully slice the carrots lengthways into halves and then into quarters. Cut into long strips.

4. Next make the dip, scoop the natural yoghurt into a bowl.

5. Grate the cheese and add to the yoghurt.

6. Snip the chives with the scissors and add the yoghurt to the cheese. Stir well and serve.

 

 

 

Recipe of the Week
Tomato and Cheese Dip

 

Ingredients - Serves 2-4

100g low fat soft cheese

1 x 15ml spoon tomato puree

1 lemon

Small pot (150g) low fat natural yoghurt

2 spring onions

Chopped vegetables for dipping

 

Method

1. Place the soft cheese and puree into a mixing bowl.

2. Wash the spring onions and cut of the leaves and roots. Chop the spring onions into 1cm pieces and add them to the mixing bowl.

3. Cut the lemon in half and squeeze the juice from one half.

4. Add the lemon to the mixing bowl.

5. Mix all the ingredients together thoroughly.

6. Add one or two spoonfuls of yoghurt.

7. Transfer the dip to a serving bowl and serve with your favourite chopped raw vegetables.

 

Recipe of the Week
Chicken and Potato Salad

 

Ingredients - Serves 4

 

Dressing

Small bunch fresh mint

3 x 15ml spoons sunflower oil

2 x 15ml spoons lemon juice or cider vinegar

1 x 5ml spoon Worcestershire sauce

 

Salad

12 cherry tomatoes

12 small radishes

2 celery sticks

1/2 cucumber

Bunch fresh chives

500g cooked salad potatoes or tinned potatoes, drained

2 cooked chicken breasts, skin removed

 

Method

1. First make the dressing. Wash the mint and dry with kitchen paper. Chop the leaves into a cup with a pair of scissors.

2. Put the mint in a small jug and measure the oil, lemon juice or vinegar and Worcestershire sauce. Mix thoroughly with a fork or a small whisk.

3. Next make the salad. Wash the tomatoes, radishes, celery, cucumber and chives. Halve the cherry tomatoes and radishes and put in the salad bowl.

4. Slice the cucumber into 1/2 cm slices, then cut them in half.

5. Slice the celery into small 1/2 cm slices.

6. Chop the chives into a cup using a pair of scissors.

7. Drain (if using canned) and halve or quarter the cooked potatoes into bite sized pieces.

8. Put the prepared ingredients together in the salad bowl, add the dressing and combine gently to prevent the potatoes breaking up.

9. Chop the cooked chicken into bite sized pieces, add to the salad ingredients. Stor gently to combine.

10. Serve!

 

Recipe of the Week
Hooray for Hummus

Ingredients - Serves 8 (As a side dish)

 

400g can of chick peas

2 cloves of garlic

1 lemon

2 x 15ml spoons warm water

2 x 15ml spoons natural yoghurt

2 x 15ml spoons tahini

2 x 15ml spoons extra virgin olive oil

Black pepper

 

Method

1. Drain and wash the chickpeas.

2. Blend the chickpeas in a food processor or using a hand blender, until they are a chunky texture, not pureed.

3. Peel and crush the garlic.

4. Squeeze the juice from the lemon into a bowl.

5. Add the garlic, lemon juice, water, natural yoghurt, tahini and olive oil to the processor and blend until it becomes a smooth texture.

6. Season with black pepper to taste.

 

Why not try...using the hummus as a sandwich filler as well as a dip.

 

 

Recipe of the Week
Breakfast Sizzler Muffins

 

Ingredients - Makes 12 Muffins

 

5 slices bacon

250g self raising flour

1x15ml spoon bicarbonate of soda

85ml sunflower oil

2 eggs

100ml semi skimmed milk

100ml natural yoghurt

3 spring onions

 

Method

1. Grill the bacon under a hot grill.

2. Preheat the oven to 200 degrees c or gas mark 6.

3.Put the paper cases into the muffin tin.

4. Mix together the dry ingredients in a mixing bowl.

5. Place the oil in a measuring jug.

6. Beat the eggs seperately in a second measuring jug and add to the oil. Rinse out the jug.

7. Measure out the milk and the natural yoghurt and add to the oil and egg mixture.

8. Crumble the bacon into small pieces. If your bacon is crispy, you should be able to do this by hand or you can use a pair of scissors to cut it up.

9. Wash and finely slice the spring onions.

10. Fold in the spring onions and bacon pieces. Pour the wet ingredients into the dry ingredients and stir until combined,

11. Spoon mixture into the paper cases.

12. Bake for 15-18 minutes, until risen and just golden.

13. Cool on wire rack. Delicious when served warm.

  

Recipe of the Week 
Bread

Ingredients - Makes 1 loaf or 2 small loaves

 

700g strong white flour

1 x 15ml flat spoon of salt

1 x 7g sachet of dried yeast

425ml hand hot water

Oil to grease loaf tins

 

Method

1. Grease the loaf tin(s).

2. Sift the flour and salt into a bowl and stir in the yeast

3. Add the water and mix with a wooden spoon until you have a ball of dough. Use you clean hands to mix this together, adding a tiny bit more hand hot water if it is too dry.

4. Transfer the dough onto a clean, lightly floured work surface. Knead the dough for 5 to 10 minutes until it is smooth, springy and elastic.

5. If you are making 2 loaves, divide the dough in half and mould into an oblong shape and place in your greased loaf tins. If you are making one loaf, place this into your large loaf tin.

6. Leave your tin(s) in a warm place until the dough rises above the tins and springs back when lightly pressed. This should take about 30-40 minutes.

7. Turn the oven on to gas mark 8 or 230 degrees C.

Once your bread has risen, bake the loaves on the centre shelf for 30-40 minutes, or until they are golden and sound hollow when their bases are tapped.

9. Turn the loaves out of the tins and cool on a wire rack.

 

Recipe of the Week 

Crunchy Rice Salad

 

Ingredients-Serves 6

 

175g brown basmati rice

100g cashew nuts (optional)

4 spring onions

1 pepper (red, yellow or orange)

12 cherry tomatoes

1/2 cucumber

1 x 30g bunch coriander

Dressing

50ml olive oil

50ml balsamic vinegar

50ml apple juice

2 cloves garlic

 

Method

1. Boil the kettle and fill the saucepan with boiling water. Measure out the rice and add to the saucepan. Stir once to seperate the grain, then turn the heat down to a gentle simmer for 25 minutes or follow pack instructions.

2. Make the dressing in a clean jam jar. Measure out the oil, vinegar and apple juice and pour into the jar. Peel and press the garlic cloves or chop them up finely, then add to the jar.

3. If you are using cashew nuts, toast them either on a baking tray in the oven, or in a frying pan on the hob with no oil. Either method will take about 7 minutes.

4. Wash all the vegetables in cold water.

5. Top, tail and peel the outer layer of the spring onions. Wash, finely chop and add to the large mixing bowl. Deseed the pepper and chop into chunks and add to the spring onions.

6. Slice the tomatoes in half and add to the other salad vegetables. Slice the cucumber in half lengthways, then half again. Chop the lengths into small chunks and add to the other ingredients in the bowl.

7. Drain the rice, and put it back into the saucepan. While the rice is still hot, pour over the dressing and allow the favours to soak in. Cover with a clean towel, so the steam can escape and the leave to cool down quickly.

8. When the rice has cooled, mix in all the crunchy vegetables. Chop the coriander into a cup with scissors and stir in.

9. Just before serving, sprinkle the cashew nuts over the salad, if using (they will go soggy if added earlier).

 

Recipe of the Week
Banana & Raisin Flapjacks

 

Ingredients - Serves 8

 

75g olive oil spread or butter

2 x 15ml spoons of honey

25g soft brown sugar

2 small bananas

75g raisins

200g oats

Method

1. Pre-heat the oven to 180 degrees C or gas mark 4.

2. Grease a small square baking tin.

3. Put the olive oil spread, honey and sugar into the saucepan.

4. Turn on the hob to a low heat and heat gently until the sugar has dissolved, stirring continuosly with a wooden spoon.

5. Peel the bananas and mash in a bowl using the back of a spoon.

6. Add the raisins and oats.

7. Add the ingredients from the saucepan into the bowl and mix.

8. Press the mixture into the greased baking tin.

9.Bake for 35-40 minutes until golden brown.

10. Remove from the oven and leave to cool in the tin for 10-15 minutes.

11. Cut into portions with a spatula when completely cool, and remove.

 

 

Recipe of the Week 
Blueberry Muffins

 

Ingredients - Makes 12

 

150g blueberries

250g self raising flour

140g caster sugar

1 x 5ml spoon bicarbonate of soda

85ml sunflower oil

2 eggs

200ml semi-skimmed milk

1 x 5ml spoom vanilla extract

 

Method

1. Preheat the oven to 200 degrees c or gas mark 6.

2. Put paper cases into the muffin tin.

3. Wash the blueberries and leave to drain.

4. Mix together the dry ingredients(flour, sugar and bocarbonate of soda) in a mixing bowl.

5. Place the oil in a measuring jug.

6. Beat the eggs seperately in a second measuring jug and ass to the oil. Rinse out the jug.

7. Measure out the milk and vanilla extract and add to the oil and egg mixture.

8. Pour the wet ingredients into the dry ingredients and stir until combined.

9. Fold in the blueberries.

10. Spoon mixture into paper cases.

11. Bake for 15-18 minutes, until risen and just golden.

12. Cool on a wire rack. Serve warm.

 

 

Recipe of the Week 
Blueberry Muffins

 

 

 

Ingredients - Makes 12

 

150g blueberries

250g self raising flour

140g caster sugar

1 x 5ml spoon bicarbonate of soda

85ml sunflower oil

2 eggs

200ml semi-skimmed milk

1 x 5ml spoom vanilla extract

 

Method

1. Preheat the oven to 200 degrees c or gas mark 6.

2. Put paper cases into the muffin tin.

3. Wash the blueberries and leave to drain.

4. Mix together the dry ingredients(flour, sugar and bocarbonate of soda) in a mixing bowl.

5. Place the oil in a measuring jug.

6. Beat the eggs seperately in a second measuring jug and ass to the oil. Rinse out the jug.

7. Measure out the milk and vanilla extract and add to the oil and egg mixture.

8. Pour the wet ingredients into the dry ingredients and stir until combined.

9. Fold in the blueberries.

10. Spoon mixture into paper cases.

11. Bake for 15-18 minutes, until risen and just golden.

12. Cool on a wire rack. Serve warm.

 

Recipe of the Week 
Mango Chicken Pittas

 

Ingredients- Serves 4

 

2 chicken breasts

1 x 15 ml spoons vegetable oil

1 ripe fresh mango or 1/2 can of mango in own juice

2 x 15ml spoons reduced fat mayonnaise

1/2 x 5ml spoon curry powder

4 lettuce leaves

8 mini or 4 large pittas

 

Method

1.Dice chicken into small cubes.

2.Heat the oil in a frying pan and cook the chicken until it has turned from pink to white.

3.Peel the mango and remove the stone. Chop into cubes the same size as the chicken. If using canned mango, open the can, drain away the juices and cut into cubes.

4. Mix the mayonnaise and curry powder in a bowl. Then stir in the chicken and mango.

5. Wash, dry and tear up the lettuce leaves.

6. Under a grill or in a pan, lightly toast the pitta bread.

7. Slice the pitta open, fill with the chicken and mango mixture and lettuce leaves, and serve.

Why not try adding some watercress or chopped tomatoes to the chicken and mango mixture to add extra colour and texture and contribute even more towards your five a day?