Sunday, 16 January 2011

Healthy Eating starts this week!

After spending a few weeks rotating food storage and eating all the nearly out of date stuff we are now ready to start our healthy eating planner.  We've planned so that every week there is
  • A Vegetarian/Meat free Meal
  • A Fish Meal
  • A Chicken Meal
  • An alternative meat meal ie mince, pork, beef etc
  • A meal made from scratch by the children
The other days are for treats, left overs, food storage rotation and Sunday visits with parents. The plan is we try all these new recipies find out what works and put it into a file for the next time we plan our recipies.

Winter Week One

Monday Dinner

Quick Bean Chilli

1 tbsp virgin olive oil

1 large mild onion, peeled and chopped

2 celery sticks, trimmed and sliced

1 garlic clove, peeled and crushed

½ - 1tsp hot chilli powder (to taste)

1 red and yellow or orange pepper, deseeded and cut into 2.5cms chunks

2 small courgettes, trimmed and cut into 1cm slices

1 can (400g) chopped tomatoes

2tbsp tomato puree

2tsp veg bouillon powder

1 can (no salt) red kidney beans, drained and rinsed

Freshly cooked wholegrain (brown) rice

Fat free bio yogurt

1 Heat the oil in a large saucepan or casserole and gently cook the onion, celery and garlic for about 5 minutes until the onion has softened, stirring occasionally. Add the chilli powder and cook for 30 seconds, stirring constantly.

2. Next add the peppers and courgettes and cook with the other vegetables for 3-4 minutes, stirring regularly. Tip the tomatoes into the pan, and then half fill the can with cold with cold water and pour over the vegetables. Add the tomato puree and bouillon powder.

3. Bring to the boil, then reduce the heat and simmer gently for 15 minutes, stirring occasionally. Add the beans to the pan and continue cooking for a further 5 minutes until all the vegetables are tender, the beans are hot and the sauce has thickened. Stir regularly.

4. Serve with freshly cooked brown rice, topped with spoonfuls of fat-free bio-yogurt.

Family Home Evening Snack

Tuesday Dinner
Speedy Spaghetti Bolognese

1 tbsp olive oil

500g turkey mince, preferably free range or organic

1 onion, peeled and chopped

Plump garlic clove, peeled and crushed

2 carrots, peeled and cut into 1cm dice

1 courgette, trimmed and cut into 1cm dice

1 red pepper, deseeded and cut into 1cm dice

2x400g cans chopped tomatoes

1tsp mixed freeze dried herbs

Half an organic vegetable stock cube

2tsp corn flour mixed with 1 tbsp cold water

Whole-wheat spaghetti and fresh basil leaves, to serve

1. Heat the oil in a large saucepan or flameproof casserole over a gentle heat. Add the turkey and cook for 3 minutes, stirring to break up the meat. Stir in the onion and garlic and cook for 2 minutes.

2. Add the carrots, courgette and pepper and cook with the mince for 5 minutes, stirring regularly, until all the vegetables are beginning to soften.

3. Tip the tomatoes into the pan, sprinkle with herbs and add the stock cube., Bring to the boil, then reduce the heat and simmer for 15 minutes stirring occasionally until the vegetables are just cooked and the turkey is tender.

4. Stir in the corn flour mixture and cook for a few seconds until the sauce is thickened. Serve with freshly cooked whole-wheat spaghetti garnished with basil leaves and a large fresh crunchy salad.


Wednesday Dinner

Baked Butterflied Chicken with Shitake Mushrooms

1 tbsp olive oil

4 skinless chicken breasts

125g shitake mushrooms, trimmed

1 garlic clove, peeled and chopped

4 shallots, peeled and finely chopped

2 tbsp chopped fresh parsley

1 tbsp wheat free veg bouillon powder dissolved in 100ml hot water

12 cherry tomatoes

4 small sprigs thyme

4 small sprigs fresh rosemary

1 lemon cut into 4

1. Preheat the oven to 200c.

2. Take a large piece of aluminium foil and oil the centre of the foil with a pastry brush.

3. With a sharp knife carefully slice through the centre of the chicken breast horizontal to form a pocket. Do not cut all the way through.

4. Fill the pocket with the mushrooms, garlic, shallots and parsley. Place on the oiled foil, draw up the sides and add the bouillon water, 3 cherry tomatoes and 1 sprig each of thyme and rosemary. Squeeze with lemon.

5. Scrunch up the foil to seal everything in and place on a baking tray in the oven for 10-15 minutes.

6. Remove from the oven and allow to rest in the foil for 5 minutes.

7. Transfer the foil parcels to four serving plates, open the parcels slightly and serve immediately with a large salad.

Thursday Dinner


Baked Salmon with Spinach and Leeks

2 leeks, washed, trimmed and sliced

500g fresh baby spinach leaves

4 100g salmon fillets

1 tbsp olive oil

2 garlic cloves, peeled and finely chopped

1 tbsp grated fresh root ginger

Juice of ½ a lemon

1 handful fresh coriander leaves, to garnish

1. Preheat the oven to 200c

2. Gently boil 0r steam the leeks for 5 minutes to soften.

3. Place the spinach leaves in a medium- sized baking tin and top with leeks. Place the salmon on the top.

4. Mix together the oil, garlic and ginger and liberally brush over the salmon using a pastry brush. Pour over the lemon juice.

5. Place in the oven and bake for 10 minutes. Remove and allow to rest for 5 minutes. Garnish with fresh coriander leaves and serve with Avocado dressing drizzled over the top.

WEEK1 winter shopping list

Day 1 Main Meals

Virgin olive oil


Celery sticks

Garlic x2

Hot chilli powder

Red and yellow or orange pepper x2

Courgettes x3

Can (400g) chopped tomatoes x3

Tomato puree

Veg bouillon powder

Can (no salt) red kidney beans

Wholegrain (brown) rice

Fat free bio yogurt


8oz cream cheese

White chocolate chips

Semi sweet chocolate chips


500g turkey mince

2 carrots

Mixed freeze dried herbs

Vegetable stock cube

Corn flour

Whole-wheat spaghetti

Fresh basil leaves,


4 skinless chicken breasts

Shitake mushrooms,


Fresh parsley

Cherry tomatoes

4 small sprigs thyme

4 small sprigs fresh rosemary

2 lemons


3lbs chicken



French Mustard

Curry powder



2 leeks,

Fresh baby spinach leaves

4 100g salmon fillets

Fresh root ginger

Fresh coriander leaves,

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