CHEESY TOMATO AND LETTUCE SANDWICHES (with mixed fruit yoghurt)
PUMPKIN SOUP AND SOLDIERS
Vegan, dairy free, gluten free and egg free options always available
As we are still grabbing every last ounce out of the summer warmth it may be time to start thinking of things to do with the relatively low price of great summer fruits before the autumn hits. Making popsicles is a great way to use up ready to eat (but no one is) fruit. Try;
Layer two or more different fruits with a layer of yoghurt.
Blend fruits with yoghurt or leftover bits of ice cream from the tubs. Whose house doesn’t have this?
Mix fruit with cold fruit tea (a favourite cooling popsicle amongst the grown ups).
Or simply make a little jam or bottle some great stone fruits.
Head of Kitchen
One of my favourite foods at the moment is the ‘kumara’ or the sweet potato. Not to be too closely associated with the white potato, the kumara is a starch root vegetable native to South America. The kumara also comes in white, orange and purple varieties, and derives its flavour from the enzyme that converts starches into sugar. These wonderful hearty vegetables are high in potassium, iron, fibre, beta-carotene and vitamin A, B6, C, E & folate.
So if you are someone who drops fruit from your diet when ‘dieting’ then always add in kumara - you will lower your GI whilst sustaining your vitamins and minerals that you lose from this practice.
TIP: bake the kumara with the skin on (and eat it) because this is where the majority of the fibre is and it is delicious!
It is that time of year when we ask for expressions of interest in working in the kitchen next year. Each year families leave the school and some vacancies open.
So if you have a little time and would like to help out and see your kids in action please let me know. We are always happy to see interested parents involved in daily school life.
Vegan,dairy free, egg free and gluten free options always provided
The benefits of the simple everyday 'super foods' are the cornerstones of a balanced, easier life around food.
The lettuce, tomato, carrot, kidney bean, eggs, multigrain breads and yoghurt are some of the simplest and yet richest foods you really can't eat enough of.
So stop sweating the big stuff, stop keeping up with the super food fads and go back to the basics. With a couple of boiled eggs, a green salad with a handful of beans over the top and you have a great meal that can be eaten any time of the day.
As many of you know one our favourite meals is our JCS Saucy Pasta. It may look like tomato sauce on pasta - but you would be mistaken. The sauce is comprised of a whopping 10 vegetables, red lentils, fresh herbs and spices.
Recipe for Saucy Pasta 2 cans of tinned diced tomatoes 2 onions, dices 2 stalks of celery 1/2 sml head broccoli (5-6 florets) 5-6 florets of cauliflower 1/4 cup peas or beans 1/4 cup of corn 1 zucchini 1 carrots 1 cup mushrooms 1/3 cup red lentils 5-6 cloves garlic 2 heaped tablespoons of tomato paste. Oregano, parsley, basil, chili flakes to taste Salt and pepper to taste.
Dice all vegetables roughly. Cook onions, celery and carrots until tender. Add in garlic, herbs, paste, S&P and fry for 1 minute. Add in all other vegetables and lentil with the tinned tomatoes. Add in 1/4 cup of water at any time if moisture is needed. Cook for about 20 mins until vegetables and lentils are soft. Blend with a stick blender, letting sauce down with water to your desired thickness.
Serve with pasta. Note- add spinach to make it a Florentine sauce.
This along with the pasta and cheese make for a high fiber and protein meal.
Calcium is a nutrient that is essential for growth and development, particularly in bones. Today a whopping 91% of women and girls still do not get enough calcium each day. Try these easy things to add more calcium to your day.
1.Drink a cup of Milo each day, both Milo & milk are rich in calcium
2.Top your breakfast cereal with a dollop of yoghurt and almonds
3.Use ricotta cheese as a spread on grainy toast
4.Add 30gr of hard cheese to your morning fruit
We are now heading to the end of term 3, where did the time go?
This time every term I turn the cupboards, fridge & freezer out to see what we could perhaps serve. In my house we call this a ‘bitsa’…a little bit of this and a little bit of that to create a meal of choice and fun.
I recommend that every household do this at least quarterly, as most frozen food should only freeze for 3-4 months. It is very rewarding, as it not only cleans up your kitchen, it saves you money and it shows you what you bought and really didn’t need.
Try it, you might find 1 or 2 weeks’ groceries right in front of you!
Vegan, dairy free, gluten free and egg free options provided
One of the most commonly eaten foods in a vegetarian diet is tofu. Tofu is often called the vegetarian’s ‘meat’ as it supplies all the necessary amino acids and is a complete protein, sourced from the soybean. It is simply the result of pressing the curds of coagulated soymilk into soft blocks. Tofu is low in kilojoules and high in nutrients, which is why studies show that soy proteins can help lower the dreaded ‘bad’ LDL cholesterol. This then leads us to connect the dots and say that tofu and similar soy proteins can help to reduce risks of heart disease, menopause symptoms and help with bone strength when eaten in a healthy diet. Here at John Colet we use tofu in our stir-fries, in our 'sausage' rolls, and as a flavoursome minced meat substitute in our Bolognese and chilli. So if the menu says ‘Beef Chilli’, you know what we are doing.
Please remember your plate, cup and bowl every day.
The primary students have started rehearsals for their Shakespeare performances. This can often lead to stress or fatigue while they are trying to conquer their lines.
To help reduce fatigue try adding 2 kiwi fruits to breakfast. The vitamin C in Kiwi is absorbed up to 5 times faster than vitamin tablets etc. Only 2 kiwis give a whopping 145% of daily requirements with all the natural fibre to help keep the kids feeling fuller for longer. Vitamin C is a wonder with energy enzymes to the brain.
For stress, have a couple of squares of dark chocolate at night to reduce the circulation of stress hormones found in our bodies after a hard day. Quite frankly, this will help anyone of any age!
In winter, we often feel sluggish and less alert with the weather and sickness that can follow us around. We stay indoors a little more and see less sunlight as an effect. One way to reverse this and become more alert is to eat eggs and spinach. They both contain the amino acid tyrosine that improves reaction times and reflexes as soon as it is digested. Tyrosine’s produce dopamine and epinephrine that are crucial in keeping the brain alert. So next time you need a pick me up, don’t have an empty sugar fix, make a spinach omelette (with the yolks!) and feel yourself bounce back into action.
Please remember your plate, cup and bowl every day.