Emilia and Jude healthy eating post

       Healthy eating

Introduction

It is important to eat healthily.  Children need to eat healthily so they grow up strong and fit.

This is the best way to stay healthy:

• more likely to eat fruits, vegetables, and grains don’t eat so much sugar and fat
• Don’t snack on unhealthy foods like ice cream and chocolate
• Allow kids to invite a friend to dinner and make on of the recipes down below
• Involve your child in meal planning and preparation and let them help make dinner
• Keep mealtime calm and friendly — no lectures or arguing

Find these recipes and more here

                      Page 1         

How to make porridge with blueberry compote a very healthy breakfast

• 6 tbsp porridge oats
• just under ½ x 200ml tub 0% fat Greek-style yogurt
• ½ x 350g pack frozen blueberries

• ½ x 350g pack frozen blueberries
• 
• 1 tsp honey
• 

                                                     Page 2

• (optional)

Method

1. Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 2 minutes until thickened. Remove from the heat and add a third of the yogurt.
2. Meanwhile, tip the blueberries into a pan with 1 tbsp water and the honey if using and gently poach until the blueberries have thawed and they are tender, but still holding their shape.
3. Spoon the porridge into bowls, top with the remaining yogurt and spoon over the blueberries.

  How to make chicken and pineapple salad

It's a very refreshing lunch and nutritious

• 227g can pineapple
• 
• Can pineapple in juice
• about 140g pack cooked, sliced chicken breast (sweet chilli, hot and spice or BBQ work well)
• 1 small red onion, halved and thinly sliced
• 90g bag mixed leaf
• small bunch coriander, leaves picked
• handful cherry tomatoes, halved
• 1 red chilli, deseeded and chopped
• 2 tbsp white wine vinegar
• 1 tbsp sweet chilli sauce

Method

1. Drain the pineapple, reserving the juice. If in rings, chop into chunks. Mix with the
2. chicken, onion, leaves, coriander and tomatoes, and divide between 2 containers if taking as lunch.
3. For the dressing, whisk 2 tbsp of the pineapple juice, the red chilli, vinegar and sweet chilli sauce with some seasoning in a small jam jar or lidded container, and toss this through the salad before serving