Red Cliffs Secondary College Newsletter

From the School Nurse

Ideas to boost your family's vegie intake

How to tempt reluctant vegetable eaters:

  • Offer them raw - carrots, cauliflower, beans or broccoli are great eaten raw. They make great finger foods.
  • Blend, mash and grate vegetables into soups, stews or sauces.
  • Involve the family in preparing and growing vegetables. This increases their familiarity and willingness to try new vegetables.
  • Serve sliced carrots, celery, tomato and cucumber with salsa, dips or cottage cheese.
  • Add kidney beans, red lentils, baked beans or four-bean mix to casseroles, mince or stews. 
  • Mix mashed potatoes with mashed pumpkin or sweet potato.
  • Add salad in sandwiches or a small salad to go with a sandwich.
  • Mix veggies into pasta dishes - zucchini, carrot, tomato and capsicum go well in spaghetti bolognaise and your family won’t even notice them!

Vegetable snack ideas

  • vegetables sticks with cheese and crackers
  • English muffins topped with chopped tomato, capsicum and ham, sprinkled with grated reduced-fat cheese and heated in the oven or under a grill
  • vegetable sticks with salsa
  • two-minute noodles, cooked and mixed with grated zucchini and chopped tomatoes and topped with grated reduced-fat cheese. 

Healthy vegetable sandwich fillings 

  • cheese with sliced celery or cucumber
  • grated cheese and carrot
  • egg and lettuce
  • canned salmon with lemon juice, lettuce or spring onions
  • sweet corn with lettuce
  • avocado, low-fat cottage cheese or hummus 

Healthy hot chip recipe 

Most young people love hot chips! But did you know that 8 to 12 hot chips have around 3 teaspoons of fat and 1000 kJ. Compare this to a small baked potato with a light spray of oil which has less than ¼ teaspoon of fat and 400 kJ. Here is a quick, easy and delicious way to make healthier, hot chips that the whole family will enjoy.

Ingredients

  • 2 large potatoes cut into chips or wedges with the skin on  (use Red Rascal variety or other variety that is good for baking) 
  • 1 teaspoons canola or olive oil
  • 1/2 teaspoon salt 

Method

  • Place a large tray or baking dish into the oven and preheat oven to 200°C.
  • Place all ingredients into a small plastic bag and shake.
  • Take hot tray or baking dish from oven using an oven mitt, and empty potatoes onto the hot tray. Discard the plastic bag. You can cover the tray with a piece of oven paper (optional). Return to the oven to cook for about 12 minutes or until the potato is golden brown and cooked, then serve. 

Baked potatoes

For a quick and easy meal, wash a medium sized potato then steam or microwave it whole until just tender. Cut the top off the potato and scoop a little of the potato out. Add canned tuna, creamed corn and sprinkle with reduced-fat grated cheese. Place under a hot grill or in the oven, until the cheese has melted, then serve. Alternately add lean bolognaise sauce and grated cheese or baked beans and grated cheese.

 

 

https://healthy-kids.com.au/