Vegan, dairy free, gluten free and egg free options also available.
Welcome back to this wonderful New Year. As we settle back into our routine of school and early mornings it helpful to remember that many parts of your child’s life have shifted from these patterns. Children can and do forget many simple factors such as how to get ready on time for school. It is our responsibility as parents to remember these are great changes in their life, even if it seems minor to us. Basically it is resilience training, something we are losing with the micro-managing of today’s kids. Resilient children will understand things like how to catch the next bus if they miss their normal bus or something as simple as disappointment if they lose a game.
In the kitchen, resilience comes from accepting and eating what is given to you for lunch, tasting foods, which generally may not be the same as ‘Mum cooks it’ or waiting for another person to pass you the food.
Please help your children by encouraging them to eat, try and accept their lunches and you have helped them on a healthy path to great nutrition. So if they complain to you about their lunches it is generally because it is unfamiliar or not exactly like yours, and even worse there may be a visible vegetable! Remember – a little neglect and a few ‘no’s’ go a long way…it is teaching them resilience, respect, acceptance and thankfulness.
Resilient children make for very happy, balanced adults.
Vegan, dairy free, egg free and gluten free options provided.
There are only about 2 weeks left before the summer holidays are upon us, so don’t forget the importance of sleep and water for you and particularly your children. We cannot ‘catch up’ on sleep as many people think. Once it is lost, it’s lost forever. So as the Christmas and the end of year parties start, remember to drink that H2O to help rid your body of over indulgence and get the kids to bed near their regular bedtime. You will be the better for it as their mood and energy levels will be calmer and steady.
Vegan, gluten, dairy and and egg-free options provided.
This week’s lunches are at the request of the outgoing year 6 class! They also really wanted pizza, but as they are on a ‘Bushwalk’ we have deferred it to next week. The infants have been exceptionally accommodating to the primary Shakespeare festival with all its performances. The Benefactor lunches (formerly known as the ‘Breezeway Lunch’) were great fun and the children rallied beautifully to assist their peers. We hope the rest of the school enjoys the year 6 favourites. Eat well Donna
Gluten, dairy and egg free and vegan options always provided. The heat and summer is coming very fast this year so don't forget to increase your child's water consumption. Children generally don't like chugging down glass after glass of water, so try adding some fresh mandarin pieces, cucumber slices, apple and mint or lemon for those who like it tart. This makes for a drink and a snack all in one. Not to mention it packs in more vitamins with a great taste. And for the parent’s benefit, water helps after a heavy night and aids in detoxifying your body to reduce bloating and headaches.
Gluten, dairy, egg free and vegan options always provided
Welcome to the last week of term 3. Last week we had a few problems with our combi-oven, so if your child came home and told you they had something other than the menu – they were right. As in any working kitchen we sometimes are held to ransom by dysfunctional appliances. In saying this we always have up to 3 exchange choices in stock at anytime to make sure your children are always served a wonderful meal, these meals also double in case of emergencies or sickness. So please remember we write a ‘menu plan’ every week and your children will receive a meal every day. The garlic bread and hot dogs were a smashing success with all of the children. There are some really great attempts at all of the lunches by all of the children. We also see so many of them releasing their ‘fussy’ - great job to every student. Eat well Donna Moor
Gluten, dairy, and egg free and vegan options always availble.
By special request, we are having another vegetarian sausage roll day next week. Some of the ‘happy campers’ think they need a ‘last supper’ before camp food! I’ll take the compliment! On Wednesday, we say goodbye to primary students who are heading off to camp. Have fun and remember how good you have it here at school. Due to the reduced numbers, we will also be trying out some new menu ideas to track the logistics and quantities needed to serve the whole school. We are also trying a few new twists on old favourites. This week, I would like to remind everyone about the importance of a healthy morning tea. A morning tea is a food break that should comprise of fruits/vegetables, low fat dips and some whole wheat/grain crackers or even bread for the very active. The foods should be enjoyable and fun so the children will eat them. This helps control the insulin response and aids in focused learning.
We are currently in the middle of ‘Fruit and Veg Month 2013’, which runs from 26th of August – 20th September 2013. I would like to take this opportunity to promote the healthy eating of vegetables that we do daily at John Colet School. I write these blogs to help teach students and their families about the benefits of fruits, vegetables and their nutritional value in everyday living. Our aim is to get children excited about eating these food groups.
We try ‘variations on a theme’ to see if there is something we can get them to love, eat and enjoy. A great example of this is the current nacho recipe that took an entire year to perfect to the students’ exacting tastes and has now become one of their favourites. It seems that persistence pays, so try something different and add in more vegetables and fruits to every meal. The rewards are well worth it!
Vegan, dairy, gluten and egg free options provided daily.
You are well on your way to a healthy life with a balance of good food and physical activity. Easy to say, sometimes hard to stomach!
A busy life of work and family can sometimes make it hard or even seemingly impossible to find time for physical activity. We can also slip into ‘easy prepare’ foods, take-away and then spending what little time we have in front of a TV or computer.
Let’s try to curb these bad behaviours and set good examples to our children and stand up for their health…and yours.
Short term goals like a little weight loss, eat 1 more cooked meal at home per week, reduce the quantity of morning and afternoon teas, 1 more exercise class or morning walk per day will make a huge difference to yours and your children’s life.
Here are 5 simple ways for your family to lead a healthy lifestyle and get back on track:
1. Get active each day
2. Choose water as a drink
3. Eat more fruits and vegetables
4. Switch off the screen!!
5. Eat fewer snacks and make healthier alternatives.
Mon THAI VEGIE & RICE Tues SAUCY PASTA Weds SWEET POTATO & LEEK SOUP Thurs PIZZA Fri PAELLA Gluten free, dairy free, egg free and vegan options provided each day too.
Another important ethos of the John Colet School, which is well and truly a part of how we run the kitchen, is simply ‘doing no harm’. This is one of the many reasons we are vegetarian. It is also the reason why we try so hard to support and protect children with allergies. Last week we consumed a tremendous amount of food and today we will focus on the important fruits and vegetables. It is very pleasing to note that the addition of carrot to the fruit platter has been a great success.
Here is a list of just fruits and vegetables we consumed last week: 18 lettuce heads 12kgs of fresh tomatoes 10kgs of fresh cucumbers 6kgs fresh capsicums 5 fresh celery heads 12kgs of fresh zucchini 30kgs fresh carrots 5kgs fresh potatoes 5kgs fresh sweet potatoes 20kgs fresh onions 60kgs fresh watermelons 80 fresh oranges 60 fresh apples 15kgs tinned tomatoes 6kgs sultanas
Dairy, egg, lactose, gluten and wheat free and vegan options provided daily.
There have been some interesting developments in the topic of protein. Diseases such as osteoporosis, kidney disease, calcium stones and cancers are associated with a high animal protein diet. The current direction is to obtain more plant protein by eating a varied diet of beans, lentils, grains and vegetables as they all contain the amino acids needed to build muscles. Unlike animal proteins, plant proteins have a protective property due to their monounsaturated nature. Proteins are in all foods including pasta, rice, bread, milk, cheese, vegetables, legumes and yoghurts, to mention a few we use each week at John Colet School. The average daily requirement of protein for 7-14yr old children is 0.9grams per kg of body weight. For example the largest 12yr old primary school student, weighing 40kg, would need 36grams of protein per day over all 5 meals, of which lunch is just one. So each meal should have approx. 7.5grams. For some interesting information here are the protein levels in a few of our favourite foods, 1. Salad rolls - 8grs of protein 2. Saucy pasta - 8.5grs; Pasta Bolognese – 11.4grs 3. Nachos - 11.8grs 4. Sausage rolls - 12.4grs In addition, the students are regularly offered milk (7grs/cup), yoghurt (10gr/100gr) and bread and butter (11.8gr/100gr). Our weekly menu may read simply but that is pure 'marketing'. For instance, if I wrote chickpea and cottage cheese rolls (sausage rolls), red lentil and mixed vegetable pasta (saucy pasta) or mixed beans, lentils and vegetable stew (nachos) the children may not be as happy to eat it!! With great pride, we deliver a balanced and healthy vegetarian meal on the budget we have every day. Donna Moor
Fruit and veg platters like this are also provided each day at lunch.