The UK government stipulates everyone should ensure they eat 5 portions of fruit and vegetables per day in order to stay nutritionally fit! Blooming Buds is a great advocate of this fundamental principle and has composed a list of recipes for lunchboxes incorporating the vast multi-cultural staff and students we have here at our nursery!
Some of the recipes the children can do without much assistance and should be a fun activity. The aim is to make learning about healthy food fun and of course, messy!
Please scroll down to check out the deliciously nutritional snacks from all around the globe from parents and staff from this multicultural nursery.
Bean dip with veggie sticks
Five of 5-a-day, low fat. Blend one can drained butterbeans, squeeze lemon juice, 1 small crushed garlic clove, 1 tablespoon of chopped parsley and mint, 2 tablespoons of olive oil and 1 tablespoon of water. Delicious served with vegetable dippers made from 1 celery stick, 1 carrot and ½ red pepper, 1 small cucumber - wrap in a damp piece of kitchen paper to stop them drying out.
Cut a baguette into round slices. Crush 2 garlic cloves and spread onto the bread. After chop 2 tomatoes into small pieces and add to the garlic and combine the flavours. Once mixed, add salt and a little black pepper. Spread the mix onto the baguette and put into the oven for 10 minutes on a low light. Sprinkle with olive oil and fresh basil.
A healthy and delicious way to get children to eat vegetables. This method of preparation stems from the tiny Middle Eastern country of Lebanon.
Take one large cauliflower and chop into bite sized pieces. Shallow fry in sunflower oil until the cauliflower turns brown- remember to keep turning them over. Remove from the oil onto kitchen towel to absorb the excess oil, add little sea salt and eat with Arabic flatbread! It is also possible to fry okra and aubergine in exactly the same method of preparation.
A Lebanese necessity.
Drain and rinse one can of chick peas. Peel one garlic clove and crush, squeeze the juice of one lemon and add to the chick peas along with cumin, tahini sauce, little salt and water and blend. For the more adventurous- why not try olives or chilli! Eat with chopped cucumbers, carrots or Arabic flatbread.
Healthy alternative to deep frying!
Wash 2 large potatoes and cut them into half, then into quarters, place in an oven proof dish and add black pepper, salt and a little chilli. Mix together with 4 tablespoons of olive oil. Put in the oven for 30-35 minutes at 220C. Chilli, paprika, sumac (Middle Eastern red berry) are all possibilities to give additional flavour.
Easy, delicious and a variety of vegetables from which to choose.
A ready made pizza base can be used, or you can make the dough at home buy ready made pizza bases (could also make your own). Squirt the tomato paste into the centre of the base and smooth until the edges. Add cheese – ANY cheese you like- cheddar or mozzarella for example. Choose a variety of vegetables- green or red peppers, olives, tomatoes, courgettes, onions, mushrooms – the list is endless. Place the pizza onto a base and oven bake for 10-15 minutes at 220C.
Thank you to Ms.Lorena for this recipe. A traditional Spanish dish.
1. 4 garlic gloves (finely chopped)
2. 2 onion (finely chopped)
3. 3 chicken breast (cut in cubes)
4. ½ tea spoon of paprika
7. 2 small calamari (clean and cut in rings)
8. 3 table spoon of tomato puree
9. Green peas (frozen, handful)
10. ½ kg of shrimps (clean them but keep the heads for boil them and prepare the shrimp stock)
11. 250g of clams (clams are to be kept in cold water with salt for an hour to remove the sand. Then, put the clams without water and add 3 table spoon of white wine in a covered pot and heat for about 10 minutes till clams open).
12. 1 red pimiento cut into strips. (canned pimientos can be found in any supermarket in the tinned can section)
13. 1 tea spoon of turmeric (to make the rice yellow)
14. Rice (a handful per person)
- How to cook
1. Fry the garlic and the onion in olive oil until softens.
2. Add chicken breast and cook evenly for 5 minutes.
3. Add paprika.
4. Add salt and pepper to taste.
5. Stir to avoid burning.
6. Add calamari rings.
7. Cook for 5 minutes.
8. Add green peas.
9. Cook for 5 minutes.
10. Add shrimps.
11. Add clams.
12. Add pimientos
13. Cook for 5 minutes.
14. Add shrimps stock.
15. Add turmeric.
16. Add rice.
17. Add water to cover all.
18. Let it cook till rice softens up and water is gone.
South American snacks:
Great with baguette or shallow fried Arabic bread (Healthier alternative to nachos).
Take 2 large tomatoes, one small red or green chilli and one medium sized onion and finely chop. Combine in a bowl and add to that lemon juice, a little salt and a dash of white vinegar! Serve with the potato wedges above as the dippers.
Avocado Frog dip (Guacamole)
Can add to fajitas or eat with cut vegetables.
Peel 1 ripe avocado and place in a bowl. Chop 1 onion and 1 tomato and 1 small green chilli into small pieces and add to the avocado. Squeeze the juice of one lemon and mix all ingredients into a paste. Refrigerate until serving. Traditionally served with tortilla chips or chopped vegetables.
Can use beef or vegetables as a replacement. For the vegans- soya is a great substitute.
Delicious hot or cold are chicken fajitas. Slice and fry one medium sized onion, 2 crushed garlic cloves, green pepper, red pepper in 4 tablespoons of sunflower oil until almost soft. Add sliced chicken breast and stir until the chicken has cooked. Add cumin, chilli powder, coriander and a dash of lime juice. Serve with floured tortillas, sour cream and the salsa recipe in the above section. The vegetables can be separated into bowls to give the children the choice of what they prefer as well as make their very own fajita.
Easy to make for children.
Chop up red onion finely and a red pepper. Heat a little oil in a pan and add, fry for 3 minutes. Add sweet corn and balsamic vinegar with a little honey and fry for a further 5 minutes. Take a tortilla and put the mixture in the middle and wrap. Sprinkle with cheese and put on a oven dish and bake for 1-2 minutes.
SWEET POTATO BALLS
• 4 large sweet potatoes
• 2/3 cup packed brown sugar
• 2 tablespoons orange juice
• 1 teaspoon orange zest
• 1/2 teaspoon freshly grated nutmeg
• 2 cups shredded coconut, sweetened
• 1/2 cup granulated sugar
• 1 teaspoon ground cinnamon
• 1 large marshmallow per potato ball
Preheat oven to 350 degrees F.
Bake the potatoes until tender, then peel and mash them. Stir in the brown sugar, orange juice, zest and nutmeg. In a separate bowl, toss the coconut with the sugar and cinnamon. Press mashed potatoes around each marshmallow, creating a 2 to 3-inch diameter ball. Roll the balls in the coconut mixture. Bake for 15 to 20 minutes. Watch carefully for the last few minutes of cooking; the expanding marshmallows can cause the potato balls to burst open.
SWEET POTATO SOUP
• 1 tbsp olive oil
• 1 medium onion, chopped
• 1 C low-sodium chicken or vegetable stock
• 1 medium sweet potato, peeled and diced
• 5 large carrots, peeled and sliced
• 1 tbsp jarred ginger, chopped
• Plain nonfat Greek-style yogurt (optional)
1. Heat oil in large saucepan. Add onion and cook until soft, about 2 to 3 minutes. Add stock plus 2 cups water, then add sweet potato, carrot, and ginger. Bring to a boil, reduce heat, and simmer until vegetables are tender, about 15 minutes.
2. Strain out vegetables and put them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. (If you're using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)
3. Pour vegetable puree back into the saucepan and stir until well blended and smooth. Add salt and pepper to taste. Serve with a dollop of yogurt on top, if desired.
SWEET POTATO DONUTS
• 3 1/2 cups all-purpose flour
• 1 cup sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 cup sour cream
• 1 cup cooked mashed sweet potato (about 1 medium potato)
• Vegetable oil, for frying
In a medium bowl, combine flour, sugar, baking powder, baking soda, cinnamon, and salt. In a large bowl,sour cream, and sweet potato. Gradually add flour mixture, stirring to combine. Turn dough out onto a heavily floured surface. Knead in flour with hands as needed (dough will be sticky). Roll out dough to 1/2-inch thickness. Cut out dough with a 2 1/4-inch round cutter. Cut out center of doughnuts with a 3/4-inch round cutter. Re-roll dough as needed.
Heat vegetable oil over medium heat to 360 degrees F. Cook doughnuts, in batches, in hot oil, 2 minutes per side, or until lightly browned. Drain on paper towels. Ice top of doughnuts with Maple Icing.
A healthy, easy and versatile meal. Wash medium sized potatoes and prick with a fork, rub a little olive oil on them and sprinkle a little sea salt. Bake in a pre-heated oven for 220C for 40 minutes. The best part is the filling -can be ANY-thing you like! Tuna, sweet-corn and mayonnaise, baked beans, chilli con carne, cheese or simply with a little bit of butter!
Malaysian chicken and rice
Fry a finely sliced medium onion in 4 tablespoons of oil until soft. Add 3 crushed gloves of garlic and fry for 5 minutes. Add small cut pieces of chicken breast into the mix and fry for 5 minutes. To the mix add 2 tablespoons of tomato sauce, chicken stock and a teaspoon of sugar. Mix for 2 minutes before adding one egg. Afterwards add frozen peas, carrots and sweet-corn to the mix with a chicken stock cube and stir. Lastly add rice to the mix and water (enough to cook the rice). Serve hot or cold.