GORSE GETS HEALTHY

Nutrition

The benefits of eating a healthy diet

In ensuring that we eat and drink well, we will be more healthy and our bodies are more likely to have the tools to fight off disease and infection, this in turn means our attendance at school will increase and our grades will go up.

It also means we will miss less sport, enabling us to maintain our physical activity rates.

A healthy diet will result in better recovery from physical activity. This will mean that we are able to do more, thus becoming even more healthy.

Eating healthily will dramatically reduce the risk of associated diseases such as type 2 diabetes and coronary disease.

Official statistics for 2020 published by the NHS found that:

18%

Of young children are eating the recommended ‘5 a day’ portions of fruit and vegetables.

53%

Of young children are only eating 3 portions of fruit and vegetables a day.

29%

Of young children are not even getting 3 portions of fruit and vegetables per day.

How to change your habits to help you eat well

We thought it would be a good idea to explore some simple tips.

  • Eating and drinking well requires a little more planning and thought, but not much more!
  • Eating and drinking well does not need to be expensive.
  • Specialist local shops (greengrocers, butchers and markets) offer great value for money on locally sourced products.
  • Tinned and frozen foods can offer great options to supplement our diet.
  • Have go at cooking some meals from scratch with original ingredients. Remember to freeze some for the week ahead.
  • Begin to reduce the number of pre-prepared meals and processed food that you eat as a family.
  • Plan to eat together as a family, at least once through the week, and once each weekend.
  • Build in treats into your diet but be disciplined! Treats are ok for you in moderation.
  • Discover the delights of tap water. It is free and it is the only drink your body needs.
  • See below for links to easy, healthy and tasty recipes. Why not give some of these a go?

The effects of eating unhealthy

The effects of eating unhealthily can be quite varied. It can lead to excessive weight gain and its associated health risks.

The long term effects of unhealthy eating can include poor academic performance and mental health issues.

A 2017 study found that poor diets are now responsible for more deaths globally than tobacco, that's in excess of 11 million people a year.

Choosing Healthy Food Options

If you would like help with choosing healthy food options, check out the GGH YouTube channel.

If you would like to hear some simple steps you can take to improve your diet, check out this video .

Healthy Recipe Ideas

Do you need healthy recipe ideas? Check out the recipes below for some of our favourites.

Ingredients:

  • ¼ tsp ground cinnamon
  • 50g rolled porridge oats
  • 2 tbsp natural yogurt
  • 50g of fruit
  • 2 tbsp nuts

Method:

Step 1

The night before serving, stir the cinnamon and 100ml milk (water or milk alternative) into your oats. The ratio should be two parts oats to one part liquid.

Step 2

The next day, loosen with a little more milk (water, or milk alternative) if needed. Top with honey if desired.

Ingredients:

  • One slice of whole grain bread
  • One ripe avocado
  • A pinch of salt and pepper
  • One egg
  • 1 pinch chili flakes (if desired)
  • 1 cup fresh fruit

Method:

Step 1

Select a whole grain bread, and place one slice of bread in the toaster. Set the toaster to your preferred dial and push down.

Step 2

Prepare one egg any way you prefer. This could be sunny side up, poached, scrambled or boiled.

Step 3

Careful cut the avocado in half vertically. Discard the seed, and scoop out the inside of the avocado. From here, you can slice, dice or smash the avocado and place on the toast.

Step 4

Place the egg on top of the avocado, and add any vegetable topping or seasoning you like such as chili flakes.

Step 5

Serve with a cup of fresh fruit.

Ingredients:

  • Natural or Greek yoghurt
  • One handful of fruit
  • 2 tbsp of nuts

Method:

Step 1

Place the correct serving size of yoghurt into a bowl.

Step 2

Top with the fruit and nuts. Enjoy.

Ingredients:

  • One slice of whole grain bread
  • One avocado
  • A pinch of salt and pepper
  • Two pieces of turkey bacon (no nitrates if available)
  • One or two eggs

Method:

Step 1

Place one slice of bread in the toaster. Set the toaster to your preferred dial and push down.

Step 2

Cook two pieces of turkey bacon either under the grill in the oven or stove top.

Step 3

Prepare one or two eggs (depending on your age and energy needed for the day) any way you prefer. This could be sunny side up, poached, scrambled or boiled.

Step 4

Careful cut the avocado in half vertically. Discard the seed and scoop out the inside of the avocado. Then, you can slice, dice or smash the avocado and place on the toast. Add a pinch of salt and pepper to taste.

Step 5

Serve with fresh fruit or vegetables.

Ingredients:

  • Natural chicken sausage
  • Two eggs
  • 1 tsp sunflower or rapeseed oil
  • ½ cup chopped vegetables (onions, spinach and peppers used in the video)
  • One slice whole grain bread
  • 1 cup fresh fruit

Method:

Step 1

Poke a few holes in each sausage, then cook stovetop or under a grill.

Step 2

Heat the oil in a non-stick frying pan over a medium-low heat. Crack eggs into a bowl and whisk until blended.

Step 3

Pour the egg mixture into the pan and tilt side to side until the mixture covers the pan. Let it cook and occasionally lift the edges so the runny egg can cook.

Step 4

Add the vegetables to one side and gently fold the egg in half. Then slide onto a plate.

Step 5

Place a slice of toast into the toaster and heat to your preferred level.

Step 6

Place sausages, toast and fresh fruit on plate. Top food with any seasoning or condiments you prefer.

Ingredients:

  • One whole grain tortilla
  • One serving of lean breakfast meat
  • One cooked egg
  • ¼ cup chopped vegetables
  • ¼ avocado or one slice of lowfat cheese
  • 1 cup fresh fruit

Method:

Step 1

Lay tortilla flat and make one cut down from the centre of the tortilla.

Step 2

Identify four different quadrants of the tortilla. Place each preprepared ingredient onto each quarter.

Step 3

From the incision, fold the lower left quadrant upward over the next quarter. Keep folding over across and fold once more downward.

Step 4

Grill the wrap stovetop, under the grill or in a panini press type grill for a few minutes.

Step 5

Serve on a plate with fresh fruit.

Ingredients:

  • 2 small red peppers
  • 1½ tsp olive oil
  • ½ red onion, peeled and finely chopped
  • 1 small courgette, grated
  • 1 clove garlic, peeled and crushed
  • 65g cooked quinoa
  • 20g protein powder, unflavoured
  • Small bunch parsley, chopped
  • Salt and pepper
  • 60g feta, crumbled
  • 60ml yoghurt
  • Small bunch mint, chopped
  • Simple green salad, to serve

Method:

Step 1

Preheat the oven to 220ºC. Cut the tops off the peppers then use a spoon to scoop out the seeds. Lay on a roasting tray and roast for 10 minutes.

Step 2

Meanwhile heat the oil in a frying pan, add the onion, courgette and garlic and fry for 5 minutes until soft. Tip into a bowl, add the quinoa, protein powder and parsley then season to taste.

Step 3

Spoon the mixture into the peppers, top with the feta then return to the oven for 10-15 minutes until the feta is golden brown; the peppers should be soft but still holding their shape.

Step 4

Mix together the yoghurt and mint and serve with the stuffed peppers and a simple green salad.

Originally from: https://www.thebodycoach.com/blog/veggie-stuffed-peppers

Ingredients:

  • 200 g seasonal greens, such as baby spinach, Swiss chard
  • 150 g wholewheat couscous
  • ½ a bunch of fresh mint, (15g)
  • 1 lemon
  • 1 tablespoon blanched hazelnuts
  • 2 large roasted peeled red peppers in brine, or 4 small ones
  • ¼ x skinny homemade houmous, or 2 tablespoons natural yoghurt
  • hot chilli sauce, optional
  • 2 sprigs of fresh oregano
  • 1 level teaspoon ground turmeric
  • olive oil
  • 2 x 120 g skinless free-range chicken breasts

Method:

Step 1

Pick and finely chop the oregano leaves, then place in a bowl with the turmeric, a pinch each of sea salt and black pepper and 2 tablespoons of oil to make a marinade. Toss the chicken in the marinade and leave aside.

Step 2

Blanch the greens in a large pan of boiling water until just tender enough to eat but still vibrant in colour, then drain, reserving the water.

Step 3
In a bowl, just cover the couscous with boiling greens water, season, pop a plate on top and leave for 10 minutes. Pick and finely chop the mint leaves and stir into the fluffy couscous with the juice of half a lemon, then season to perfection.

Step 4

Toast the hazelnuts in a large dry non-stick frying pan on a medium-high heat, removing and crushing in a pestle and mortar once lightly golden.

Step 5

Return the frying pan to a high heat and cook the chicken for 4 minutes on each side, or until cooked through, turning halfway and adding the peppers when you flip the chicken. Reheat the greens, if needed.

Step 6

Meanwhile, you can either make a quick houmous (put three-quarters into the fridge for another day if making a full batch) or simply use yoghurt – both options are delicious.

Step 7

Serve the chicken with the couscous, peppers, greens and houmous or yoghurt, scattered with the hazelnuts and with a lemon wedge on the side. Nice with a drizzle of hot chilli sauce too.

Originally from https://www.jamieoliver.com/recipes/chicken-recipes/seared-turmeric-chicken/

Ingredients:

  • 150g/5oz whole wheat pasta, cooked according to packet instructions (to al dente) and drained
  • 150g/5oz olives, chopped
  • 150g/5oz canned tuna, drained
  • 75g/2½oz Parmesan, grated
  • 2 tbsp olive oil
  • 3 tbsp chopped fresh flatleaf parsley
  • 3 carrots, grated or sliced into ribbons using a vegetable peeler
  • 1 cucumber, seeds removed and grated or sliced into ribbons using a vegetable peeler
  • 2 tomatoes, chopped

Method:

Step 1

Prepare ingredients and mix together in a large bowl.

Ingredients:

  • 20g curry paste
  • 1 small red onion, peeled and chopped
  • 8 curry leaves
  • 100g tomatoes, chopped
  • 260g tinned chickpeas, drained
  • 120ml water
  • 75g spinach
  • Salt and pepper

Method:

Step 1

Heat the curry paste in a saucepan, add the onion and curry leaves and fry for 2-3 minutes over a high heat.

Step 2

Add the tomatoes, fry for a minute then pour in the chickpeas and water. Bring to a simmer then cook for 5 minutes.

Step 3

Stir in the spinach then remove from the heat and season to taste.

Step 4

Serve and enjoy

Originally from https://www.thebodycoach.com/blog/quick-chickpea-curry

Ingredients:

  • 300g/10½oz lean beef steak, such as sirloin or rump, visible fat trimmed and cut into thin strips
  • 1½ tbsp extra virgin or sunflower oil
  • 2 yellow peppers, deseeded and thinly sliced
  • 2 red peppers, deseeded and thinly sliced
  • 2 red onions, cut into thin wedges
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • 400g tin red kidney beans, drained and rinsed
  • 200g/7oz cherry tomatoes, halved
  • 1 long red chilli, finely chopped, or ½ tsp dried chilli flakes
  • 25g/1oz fresh coriander, chopped, plus extra to garnish
  • lime wedges, for squeezing
  • 4 x 40g/1½oz white or whole meal flour tortillas, warmed, to serve
  • 2 Little Gem lettuces, trimmed and shredded, to serve
  • 6 tbsp natural yoghurt, to serve
  • sea salt and freshly ground black pepper

Method:

Step 1

Season the beef with pepper. Heat half a tablespoon of the oil in large, non-stick frying pan and stir-fry the beef for 1½ minutes, or until lightly browned but not quite cooked through. Tip onto a plate, set aside and return the pan to the heat.

Step 2

Add the remaining oil, peppers and red onions to the pan and stir-fry for 5–6 minutes, or until only just softened. Add the cumin, coriander and paprika. Season with salt and pepper and cook for 30 seconds, then stir in the beans, cherry tomatoes and cooked beef. Cook for 2–3 minutes, or until the beans and beef are hot.

Step 3

Stir in the chilli and season with salt and pepper. Cook for a few seconds more. Remove from the heat, scatter over the coriander and add a squeeze of lime. Toss lightly.

Step 4

Divide the tortillas between four warmed plates. Top with shredded lettuce then pile the beef mixture on top. Spoon the yoghurt over each tortilla and garnish with the coriander. Serve immediately, with extra lime wedges for squeezing.

Originally from https://www.bbc.co.uk/food/recipes/sizzling_steak_fajitas_04117

This snack will keep you feeling full in between meals and provides essential vitamins and nutrients. When blended, the spinach is tasteless making this a great way to incorporate a serving of vegetables into the day. This recipe makes two smoothies.

Ingredients:

  • 50g of frozen fruit
  • 50g of spinach
  • 2 tbsp of Greek or natural yoghurt
  • 1 tbsp lemon juice
  • 200ml cold water

Method:

Step 1

Add fruit, yoghurt, spinach, lemon juice and water to the blitzing cup or blender.

Step 2

Blend the mixture in the blender and pour into a glass. Enjoy.

This option is great to curb hunger, provides fiber for healthy digestion and potassium which is great for athletes.

Ingredients:

  • ½ avocado
  • 1 slice whole grain toast
  • 25g finely sliced vegetables of your choice

Method:

Step 1

Toast your slice of bread until golden and firm.

Step 2

Remove the pit from the avocado. Use a spoon to scoop out the filling. Put it in a bowl and mash it up with a fork until it’s as smooth as you like it. Mix in a pinch of salt (about ⅛ teaspoon) and add more to taste, if desired.

Step 3

Spread avocado on top of your toast. Enjoy as-is or top with any vegetables or seasoning you like.

This snack is excellent for quick physical energy, and excellent brain food.

Ingredients:

  • 1 apple
  • 1 tbsp of peanut butter
  • 1 whole grain rice cracker

Method:

Option one

Slice apples thinly, spread peanut butter over rice cracker and top with apples.

Option two

Slice apples and dip in peanut butter.

The snack is great to curb hunger in between meals and provides fibre along with essential vitamins and nutrients.

Ingredients:

  • ¼ cup natural hummus
  • 100g sliced vegetables (cucumbers, carrots, peppers are great choices)

Method:

Step 1

Place hummus on plate or in serving cup.

Step 2

Slice vegetables into dipping sticks.

Step 3

Dip vegetables into hummus and enjoy.

This combination is great to eat before or after a workout to provide or replenish energy levels.

Ingredients:

  • ¼ cup natural hummus
  • 100g sliced vegetables (cucumbers, carrots, peppers are great choices)

Method:

Step 1

Place hummus on plate or in serving cup.

Step 2

Slice vegetables into dipping sticks.

Step 3

Dip vegetables into hummus and enjoy.

This snack is good to curb hunger in between meals.

Ingredients:

  • 1 handful of any fruit you like (apples, grapes or berries pair well with cheese)
  • 1 serving size of low-fat cheese (swiss, mozzarella, cottage cheese)

Method:

Step 1

Chop fruit if needed and arrange on a serving plate. Place cheese on plate.

Step 2

Serve with whole grain crackers or rice crackers if desired.

This snack provides energy which is great when doing homework or pre-workout. When topped with raisins, this can look like ants on a log which is a fun snack for children.

Ingredients:

  • Celery
  • 1 tbsp peanut butter
  • Raisins (if descired)

Method:

Step 1

Chop celery stocks into halves or thirds.

Step 2

Fill dips with peanut butter.

Step 3

Top with raisins if desired and enjoy.