Healthy Lunches Project

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A project delivered by the Wildlife Trust at secondary schools in Sheffield. Students learn how to cook healthy lunches.

Transcript of Healthy Lunches Project

  • Healthy Lunches Project Forge Valley School

    Sheffield & Rotherham

  • As part of the Healthy Lunches Project in Sheffield, students at Forge Valley School have been learning how to cook healthy meals that can replace a traditional, boring packed lunch. The students wanted to share the food they have created and how they rated it with the rest of the school, so we have produced this booklet for you.

    The Healthy Lunches Project is delivered by the Wildlife Trust for Sheffield & Rotherham in three secondary schools in Sheffield, and is funded by the Big Lottery Funds Local Food scheme. It aims to raise awareness of the benefits of healthy eating and local food amongst school pupils by enabling them to consider the choices they make and helping them to make positive changes.

    Cauliflower + Chickpea Curry

    Page 6

    How to use this recipe book:

    Most of the recipes have been rated by the students under 6 separate headings such as; taste, cost, fat content, etc and given a total score out of 30.

    Any ingredients marked with an asterisk (*) can be bought or grown locally, in season.

    Remember to support your small, independent grocers by buying locally, even if it isnt locally grown food.

  • Melt the butter in a large pan.

    Add the celeriac, leeks, potato, onion & garlic. Season with salt & pepper and fry for about 10 minutes until the vegetables are beginning to soften.

    Add the stock, bring to the boil, then turn down the heat and simmer for 20-25 minutes, until the celeriac is tender.

    On the farm, we had this soup at this stage and it was yummy & wholesome. For a more luxurious soup though you could blend it and then stir in the cream.

    Leek + Celeriac Soup

    Serve: 6 Score: 24

    Ingredients50g butter1 large celeriac*, peeled & roughly chopped350g leeks*, sliced100g potato*, peeled & diced1 onion*, chopped2 garlic* cloves, chopped1 litre vegetable or chicken stock100ml double cream (optional)Sea salt & black pepper

    It sounds

    unusual, but this soup is lovely with some diced eating

    apples fried gently in a little butter and spooned on top.

    We made this soup during our visit to the Hazelhurst Community Supported Agriculture project. They are growing some lovely veg there and kindly allowed us to dig up some of their leeks & celeriac. We built a fire and cooked up a healthy soup to warm our bones. It doesnt get more local than that!

    3

  • Peel and slice the carrots and garlic. Grate the orange zest.

    Heat the butter and oil in a frying pan over a medium heat.

    Add the cumin seeds and let them fry for a minute or two, being careful not to let them burn.

    Add the carrots and fry for 8-10 minutes, stirring often, until tender and starting to brown, but still with some bite.

    Add the garlic, orange zest, paprika and chickpeas and cook until the chickpeas are hot.

    Warm the pitta bread under a grill.

    Remove from the heat, season with salt and pepper and add a good squeeze of orange juice. Taste and add more salt, pepper or orange juice as needed.

    Spoon some of the chickpea mixture into the pocket of a warmed pitta (or into the middle of a flatbread), top with yoghurt or soured cream and serve straight away.

    Spicy Carrot + Chickpea Pitta Pocket

    Serve: 2 Score: 23

    Ingredients25g unsalted butter1/2 tbsp rapeseed or olive oil1/2 tsp cumin seeds2 large carrots*, peeled and cut into 2-3mm slices1/2 large clove of garlic*, finely slicedFinely grated zest of 1/2 orange, plus a little squeeze of juice1/2 tsp hot smoked paprika1/2 tin of chickpeas, drained and rinsed2 pitta breads 2 heaped tablespoons plain yoghurt or soured creamSea salt and freshly ground pepper

    4

  • Ingredients1 sweetcorn*1 1/2 large, ripe tomatoes*, cut into 1cm cubes1/2 shallot*, chopped1 small handful coriander* or basil* leaves1 tbsp extra virgin olive oilJuice of limeSalt and freshly ground black pepper

    Remove the husks and silk of the corn, plunge it into boiling water and simmer until tender, about five to 10 minutes.

    Chop the tomatoes and shallot.

    Drain the sweetcorn, refresh under cold water, then stand upright on a board and carefully run a knife down the sides to remove the kernels.

    In a bowl, mix the corn kernels with the tomatoes, shallot and herbs. Trickle over the oil and lime, toss gently, taste and season.

    Tomato + Sweetcorn Salad Pitta Pocket

    Serve: 2 Score: 23.5

    Here are some other

    great things you can

    stuff in a pitta!

    Feta cheese

    Cherry tomatoes

    Red onion Cucumber Tzatsiki Salad leaves

    Houmous Grated carrot

    Cherry tomatoes

    Red pepper Salad leaves

    Tuna chunks

    Light mayonnaise

    Salad leaves

    Celery Grated Carrot

    Onion Chicken breast

    Basil pesto Salad leaves

    Pepper Cucumber

    The options are limitless!

    Why not

    try growing your own coriander and

    basil in a pot on your windowsill

    at home?

    5

  • Place the cauliflower in a large pan of cold water, add a pinch of salt and bring to boil.

    Once it has come to a rolling boil, take of the heat and drain over a bowl keeping the cooking liquid. Replace the lid and set aside.

    Peel & chop the onions and garlic, and peel and grate the ginger.

    Heat the oil in a large pan. Add the onions, garlic and grated ginger and fry for around 10 minutes, stir regularly until soft but not brown.

    Add the ground coriander, cumin, chilli flakes and star anise. Cook over a low heat for another 5 minutes or so, until fragrant.

    Add the chopped tomatoes and drained chickpeas and stir to combine.

    Add the cauliflower and enough of the cooking water to just about cover everything. Bring to a simmer.

    Continue to simmer for about 10 minutes until the cauliflower is tender.

    Stir in the garam masala and half of the chopped fresh coriander. Check the seasoning and add salt and freshly ground black pepper if it needs it.

    Sprinkle the rest of the fresh coriander over the top and serve.

    Cauliflower + Chickpea Curry

    Serve: 2 Score: 19

    Ingredients1/2 cauliflower*, trimmed and cut into medium sized florets1 tbsp vegetable oil1 large onion*, chopped2 cloves of garlic*, chopped3 cm piece of fresh ginger, grated1 tsp ground coriander1 tsp ground cuminA pinch of dried chilli flakes1 star anise1 x 400g can chopped tomatoes1 x 400g can chickpeas, drained1 tsp garam masalaA small handful of fresh coriander*, choppedSalt & pepper

    For a tasty

    packed lunch roll some curry

    up in a wrap with a spoonful of

    yoghurt.

    6

  • Ingredients2 tbsp sunflower oil1 large onion*, peeled, halved and thinly slicedSalt and freshly ground black pepper2 garlic* cloves, peeled and thinly sliced3 cm piece of fresh ginger, finely grated1 small green chilli*, halved, deseeded and thinly sliced1 tsp ground coriander1 tsp ground cumin1 tsp garam masala1/2 squash*, peeled, deseeded and cut into 2cm chunks50g red lentils, rinsedAbout 350ml vegetable stock tin chopped tomatoes1 small handful fresh coriander*, chopped

    Peel and chop the onion.

    Heat the oil in a large saucepan over a medium heat. Add the onions and saut with a pinch of salt until softened and turning golden. Stir frequently for about 10 minutes.

    Chop the garlic and chilli, and peel and grate the ginger.

    Peel, deseed and chop the squash into 2cm chunks.

    Add the garlic, ginger and green chilli, and cook, stirring, for about five minutes.

    Add the ground coriander, cumin and garam masala, stir for a minute, then toss in the cubes of squash and lentils, and stir until well coated.

    Pour in the stock and tomatoes.

    Simmer, part-covered, until the squash and lentils are very tender, about 30 minutes, stirring from time to time.

    Stir in about two-thirds of the coriander, taste and check the seasoning add salt and pepper if needed. Serve with basmati rice, some thick yoghurt and the rest of the coriander scattered over the top.

    Squash + Lentil Curry

    Serve: 2

    This easy

    curry tastes even better the next day. Its really good cold,

    too, as part of a packed lunch.

    7

  • Preheat the oven to 200C.

    Slice the chicken into 1cm strips.

    Melt a little bit of butter and tbsp of oil in a large frying pan.

    Slice the mushrooms and peel and slice the onion. Add them to the pan.

    Stir in the flour and then add the mustard, crme fraiche, stock, thyme and nutmeg.

    Bring to the boil and simmer for a few minutes.

    Add a little salt and pepper, taste and add extra salt, pepper or nutmeg if it needs it.

    Tip the chicken mix in a baking dish. Crack the egg into a jug and beat it. Brush some of the egg around the side of the baking dish and then lay the puff pastry over the top.

    Make a small hole with a knife in the middle of the pastry and slash a few lines across the top. Brush the top with the rest of the beaten egg.

    Pop in the oven for about 15 minutes, until the pastry is golden and puffed up.

    Chicken + Mushroom Pie

    Serve: 2 Score: 22

    IngredientsOlive oilButter2 chicken breasts*1 red onion*A handful of mushrooms*1 tbsp plain flour1 tsp English mustard1tbsp crme fraiche200ml chicken or vegetable stockA few sprigs of thyme* tsp nutmeg1 sheet of puff-pastry1 egg*Sea salt and freshly ground pepper

    8

  • IngredientsOlive oilButter300g spinach* or chard1 red onion*A handful of mushrooms*1 tbsp plain flour1 tsp English mustard1 tbsp crme fraiche200ml vegetable stockA few sprigs of thyme* tsp nu