Eat to stay healty during COVID-19

Eat to stay healthy!

To help our school community to boost our immune systems and increase our resistance  to illness,  I have put together this information sheet. Try adding some of these ingredients to your shopping list and include them in your family meals. I’ve included some of our favourite recipes but if there are any others you would like me to post please let me know! 

Over the coming weeks I shall post more ideas for healthy recipes on a budget and if you have any questions or requests for recipes please email me on

lunchbunchcafe@stpeters-budleigh.devon.sch.uk.

It would be great to share any recipes you have with our school community and maybe pictures of you and your families making them!

Also – this is a good link. 

https://biteback2030.com/real-story/making-your-ps15-free-school-meal-voucher-go-further-home

“Now for the science bit!”

Top 10 immune boosting nutrients. 

1 Vitamin A – Liver, eggs, full fat dairy products,  cod liver oil, oily fish like herring or mackerel 

2 Beta carotene – Butternut squash,  pumpkin,  cantaloupe melon, water melon, carrots,  sweet potatoes,  apricots,  mangoes,  green leafy vegetables.

3 B – complex – Whole Grains, liver, poultry, game, wheatgerm.

4 Vitamin C – Broccoli,  parsley, kiwi fruit, citrus fruit, berries,  peppers, blackcurrants, brussel sprouts,  papaya,  mangoes. 

5 Vitamin E – Avocados, nuts, seeds, unrefined oils, wheatgerm, oatmeal 

6 Iron – Liver, red meat, eggs, wholegrains, green leafy vegetables,  beans, lentils,  nuts, seeds, blackstrap molasses 

7 Zinc – Shellfish, poultry, ( especially dark meat) game, lean red meat, pulses, seeds (especially pumpkin) nuts, wholegrains.

8 Selenium – Nuts,( especially Brazil) seeds ( especially sesame) wholegrains, seafood.

9 Calcium – Dairy products,  fortified non dairy milks, nuts (especially almonds), seeds, tinned fish with bones e.g. salmon and sardines, dark green vegetables like broccoli and kale.

10 Magnesium – Nuts, seeds, green leafy vegetables,  root vegetables,  egg yolks, wholegrains,  dried fruit. 

Antiviral heroes !

Cinnamon, Garlic, Shiitake mushrooms , Manuka honey, Thyme

Recipe 1          Super- immune Chicken broth, serves 4

This recipe is great to make in bulk and freeze. Quick to prepare it is perfect for when you are feeling poorly as it is light to eat and full of immune boosting foods. Feel free to add or use different ingredients if you want to. Peas would add sweetness for example or carrots crunch!

1 onion, peeled and chopped 

2 cloves of garlic, peeled and crushed 

1 tablespoon olive oil

1 dessert spoon of grated fresh ginger 

8- 10 shiitake mushrooms,  thinly sliced . ( dried mushrooms are just as good and if you can’t get shiitake any other mushrooms are a great source of Vitamin D ) 

2 raw chicken breasts or equivalent cooked chicken leftover from a roast.

1.8 litres (3 pints) stock. 

3 whole pak choi  (or other green veg eg. kale, spinach, cabbage)

4 individual portions rice noodles 

A handful chopped coriander. ( or parsley)

  1. Place the onion and garlic in a pan and fry in olive oil for 2-3 minutes until soft.
  2. Add the ginger and mushrooms and cook for a further 2 minutes.
  3. If using raw chicken add to the pan and cook, stirring all the time, until the chicken is cooked and the juices run clear.
  4. If using cooked chicken just add to the pan along with the stock.
  5. Shred the pak choi and add and simmer for 20 minutes.
  6. Just before serving, soak the rice noodles in boiling water for 4 minutes, then add along with the chopped coriander

If you wanted to spice this up for adults you can add thin slices of fresh chilli to individual bowls

Recipe 2                          St Peters Veggie Roast

This is our most frequently requested recipe and great for freezing ahead if you make larger quantities! 

 Recipe makes enough for 2 Roasts, each serves 6-8

 Equipment: a large mixing bowl/ mixer. a roasting tray, 2 metal trays, lined with  greaseproof paper for cooking/ freezing,a rolling pin.

Ingredients

1000g Puff Pastry 

1 red onion

3 cloves garlic

500g red peppers

300g sage and onion stuffing or breadcrumbs

2 eggs

fresh parsley 1 small bunch, finely chopped

500g kilo grated carrot, 

1 small courgette grated

200g grated cheddar cheese

1 tsp ground cumin

 Pinch of salt and pepper

2 tblsp sunflower / olive oil.

  1. Pre-heat the oven to 180 degrees celsius.  Roughly chop the peppers, onions and garlic.
  2.  Pour the oil, chopped veg, a pinch of salt and the cumin into a large roasting pan. Stir to coat then roast for approximately 20 – 30 minutes until the onions are soft and peppers starting to darken.
  3. Whilst the veg is roasting wash then grate the carrot, courgette and grate the cheese. Chop the parsley. 
  4. Weigh out all the other dry ingredients and place with the grated vegetables, herbs and eggs into a large bowl or mixer. 
  5. When the roasted veg is ready, add to mix and stir really well! If you have a mixer, let that do the work! It should resemble sausagemeat consistency. Sticky but solid enough that you can mold it with your hands into a sausage roll shape. If it is too dry add another egg, if too wet add some more breadcrumbs/ stuffing mix. Once ready, place in a bowl in the fridge to firm up. This stage can be done 24 hours in advance. The mix will absorb liquid and become easier to handle.
  6. Clear some space! Have some flour to hand and flour your worktop, hands and rolling pin.
  7. Half then roll out the pastry each block makes a strip approx 30cm x 15cm. You can freestyle this bit! Make several smaller versions or one really big one! The pastry should not be rolled thinner than 5 mm to ensure it puffs up.
  8. Take your mix and divide into two. On a floured surface roll two sausage shapes of mix and place down the centre of each pastry rectangle.
  9. Dampen one long pastry edge and fold over. Flatten mix slightly to form a rectangular shape.
  10. Place on a lined tray.
  11.  To freeze, put in the freezer, when solid wrap in foil and keep frozen until needed. To cook defrost overnight, follow the instructions below.
  12. To cook, place on greaseproof paper on a baking sheet and brush with egg wash. Bake at 180 degrees celsius until well risen and golden. To check the pastry is cooked tip to the side and look for any uncooked pastry which will appear greyish and sticky. If the top is done I sometimes turn them over to finish the underneath for a further 5 mins. 
  13. Serve hot from the oven with your usual roast vegetables and gravy or a large colourful salad! 

Tips*

Take your pastry out of the fridge an hour before using it , it will roll easier at a slightly warmer temperature

If you have any mix leftover, this can be frozen in a ball then used next time. 

Recipe 3 Carrot Cake

This recipe makes one tray 26x40cm. At school we portion this into 24 portions. The cake freezes really well if you think you have too much for one sitting! 

Ingredients

510g carrots, peeled and grated

4 eggs

397g soft brown sugar

170 ml sunflower oil

1 tsp Cinnamon

1 tsp Nutmeg

113g Coconut

113g Sultanas

87g Plain flour

87g Wholemeal flour

2 tsp Baking powder

  1. Grease the tin with a little extra oil 
  2. Whisk the eggs and sugar until thick and creamy. 
  3. Whisk in the oil very slowly
  4. Add all the remaining ingredients and stir until mixed. The mixture is quite runny.
  5. Pour into your tin and bake for 20-30 minutes at 180 C until golden brown and springing back when pressed gently. Leave to cool in the tin before portioning. 

Recipe 4     Fruit Crumble

This recipe can be changed to include whatever fruit you have. You can use tinned, fresh, frozen or a combination.

 Combining apple with berries is a great way to introduce immune boosting blackcurrants, blackberries and raspberries. At school I buy bags of frozen berries which are much cheaper than fresh fruit unless you grow your own! Currently rhubarb is in season and makes a great crumble combined with strawberries. Tinned apple and peach is also lovely.

If you don’t have allergies adding a sprinkle of chopped nuts such as almonds,hazlenuts or brazil nuts and seeds such as pumpkin or sesame will give an additional immune boost as well as tasting great!

Base

2  (410g) cans of tinned apple or pear

1 -2 handfuls of frozen mixed berries, include blackcurrants if possible!

50g/ 2oz sugar

Topping

50g/ 2oz plain flour

50g/2oz wholemeal flour

50g oats

50g sugar

50g ginger biscuits ( crushed)

1 tsp cinnamon

100g butter

Sprinkle of chopped nuts or seeds.( optional)

Place all the dry topping ingredients together in a bowl.

Cut the butter up into cubes and add it to the bowl then mix together by hand, rubbing the butter into the dry ingredients until the mixture looks like crumbs.

Place all the base ingredients into an ovenproof dish stirring to combine.

Spoon over the crumble topping . If you have any left you can freeze it for next time!

Bake at 190 ( 170 fan oven) gas 5 for 25 minutes until golden brown. 

Serve warm with vanilla yogurt or ice cream

St Peter's C of E Primary School

Moor Lane, Budleigh Salterton, Devon EX9 6QF

01395 44316701395 443929

admin@stpeters-budleigh.devon.sch.uk

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