Healthy Lunches Project Forge Valley School Sheffield & Rotherham
As part of the Healthy Lunches Project in Sheffield, students at Forge Valley School have been learning how to cook healthy meals that can replace a traditional, boring packed lunch. The students wanted to share the food they have created and how they rated it with the rest of the school, so we have produced this booklet for you. The Healthy Lunches Project is delivered by the Wildlife Trust for Sheffield & Rotherham in three secondary schools in Sheffield, and is funded by the Big Lottery Fund’s Local Food scheme. It aims to raise awareness of the benefits of healthy eating and local food amongst school pupils by enabling them to consider the choices they make and helping them to make positive changes. How to use this recipe book: Most of the recipes have been rated by the students under 6 separate headings such as; taste, cost, fat content, etc and given a total score out of 30. Cauliflower + Chickpea Curry — Page 6
Any ingredients marked with an asterisk (*) can be bought or grown locally, in season. Remember to support your small, independent grocers by buying locally, even if it isn’t locally grown food.
Leek + Celeriac Soup
Serve: 6 Score: 24
We made this soup during our visit to the Hazelhurst Community Supported Agriculture project. They are growing some lovely veg there and kindly allowed us to dig up some of their leeks & celeriac. We built a fire and cooked up a healthy soup to warm our bones. It doesn’t get more local than that! Ingredients 50g butter 1 large celeriac*, peeled & roughly chopped 350g leeks*, sliced 100g potato*, peeled & diced 1 onion*, chopped 2 garlic* cloves, chopped 1 litre vegetable or chicken stock 100ml double cream (optional) Sea salt & black pepper Melt the butter in a large pan. Add the celeriac, leeks, potato, onion & garlic. Season with salt & pepper and fry for about 10 minutes until the vegetables are beginning to soften. Add the stock, bring to the boil, then turn down the heat and simmer for 20-25 minutes, until the celeriac is tender. On the farm, we had this soup at this stage and it was yummy & wholesome. For a more luxurious soup though you could blend it and then stir in the cream.
3
It sounds unusual, but this soup is lovely with some diced eating apples fried gently in a little butter and spooned on top.
Spicy Carrot + Chickpea Pitta Pocket
Serve: 2 Score: 23
Peel and slice the carrots and garlic. Grate the orange zest. Heat the butter and oil in a frying pan over a medium heat. Add the cumin seeds and let them fry for a minute or two, being careful not to let them burn. Add the carrots and fry for 8-10 minutes, stirring often, until tender and starting to brown, but still with some bite. Add the garlic, orange zest, paprika and chickpeas and cook until the chickpeas are hot. Warm the pitta bread under a grill. Remove from the heat, season with salt and pepper and add a good squeeze of orange juice. Taste and add more salt, pepper or orange juice as needed. Spoon some of the chickpea mixture into the pocket of a warmed pitta (or into the middle of a flatbread), top with yoghurt or soured cream and serve straight away.
4
Ingredients 25g unsalted butter 1/2 tbsp rapeseed or olive oil 1/2 tsp cumin seeds 2 large carrots*, peeled and cut into 2-3mm slices 1/2 large clove of garlic*, finely sliced Finely grated zest of 1/2 orange, plus a little squeeze of juice 1/2 tsp hot smoked paprika 1/2 tin of chickpeas, drained and rinsed 2 pitta breads 2 heaped tablespoons plain yoghurt or soured cream Sea salt and freshly ground pepper
Tomato + Sweetcorn Salad Pitta Pocket
Serve: 2 Score: 23.5
Remove the husks and silk of the corn, plunge it into boiling water and simmer until tender, about five to 10 minutes. Chop the tomatoes and shallot. Drain the sweetcorn, refresh under cold water, then stand upright on a board and carefully run a knife down the sides to remove the kernels. In a bowl, mix the corn kernels with the tomatoes, shallot and herbs. Trickle over the oil and lime, toss gently, taste and season.
Ingredients 1 sweetcorn* 1 1/2 large, ripe tomatoes*, cut into 1cm cubes 1/2 shallot*, chopped 1 small handful coriander* or basil* leaves 1 tbsp extra virgin olive oil Juice of ½ lime Salt and freshly ground black pepper
Here are some other great things you can stuff in a pitta! — Feta cheese Cherry tomatoes Red onion Cucumber Tzatsiki Salad leaves — Houmous Grated carrot Cherry tomatoes Red pepper Salad leaves
— Tuna chunks Light mayonnaise Salad leaves Celery Grated Carrot Onion — Chicken breast Basil pesto Salad leaves Pepper Cucumber ss!
The options are limitle
5
Why not try growing your own coriander and basil in a pot on your windowsill at home?
Cauliflower + Chickpea Curry
Place the cauliflower in a large pan of cold water, add a pinch of salt and bring to boil. Once it has come to a rolling boil, take of the heat and drain over a bowl keeping the cooking liquid. Replace the lid and set aside. Peel & chop the onions and garlic, and peel and grate the ginger. Heat the oil in a large pan. Add the onions, garlic and grated ginger and fry for around 10 minutes, stir regularly until soft but not brown. Add the ground coriander, cumin, chilli flakes and star anise. Cook over a low heat for another 5 minutes or so, until fragrant. Add the chopped tomatoes and drained chickpeas and stir to combine. Add the cauliflower and enough of the cooking water to just about cover everything. Bring to a simmer. Continue to simmer for about 10 minutes until the cauliflower is tender. Stir in the garam masala and half of the chopped fresh coriander. Check the seasoning and add salt and freshly ground black pepper if it needs it. Sprinkle the rest of the fresh coriander over the top and serve. 6
Serve: 2 Score: 19 Ingredients 1/2 cauliflower*, trimmed and cut into medium sized florets 1 tbsp vegetable oil 1 large onion*, chopped 2 cloves of garlic*, chopped 3 cm piece of fresh ginger, grated 1 tsp ground coriander 1 tsp ground cumin A pinch of dried chilli flakes 1 star anise 1 x 400g can chopped tomatoes 1 x 400g can chickpeas, drained 1 tsp garam masala A small handful of fresh coriander*, chopped Salt & pepper
For a tasty packed lunch roll some curry up in a wrap with a spoonful of yoghurt.
Squash + Lentil Curry
Serve: 2
This easy curry tastes even better the next day. It’s really good cold, too, as part of a packed lunch.
Peel and chop the onion. Heat the oil in a large saucepan over a medium heat. Add the onions and sauté with a pinch of salt until softened and turning golden. Stir frequently for about 10 minutes. Chop the garlic and chilli, and peel and grate the ginger. Peel, deseed and chop the squash into 2cm chunks. Add the garlic, ginger and green chilli, and cook, stirring, for about five minutes. Add the ground coriander, cumin and garam masala, stir for a minute, then toss in the cubes of squash and lentils, and stir until well coated. Pour in the stock and tomatoes. Simmer, part-covered, until the squash and lentils are very tender, about 30 minutes, stirring from time to time. Stir in about two-thirds of the coriander, taste and check the seasoning – add salt and pepper if needed. Serve with basmati rice, some thick yoghurt and the rest of the coriander scattered over the top.
7
Ingredients 2 tbsp sunflower oil 1 large onion*, peeled, halved and thinly sliced Salt and freshly ground black pepper 2 garlic* cloves, peeled and thinly sliced 3 cm piece of fresh ginger, finely grated 1 small green chilli*, halved, deseeded and thinly sliced 1 tsp ground coriander 1 tsp ground cumin 1 tsp garam masala 1/2 squash*, peeled, deseeded and cut into 2cm chunks 50g red lentils, rinsed About 350ml vegetable stock ½ tin chopped tomatoes 1 small handful fresh coriander*, chopped
Chicken + Mushroom Pie
Serve: 2 Score: 22
Preheat the oven to 200°C. Slice the chicken into 1cm strips. Melt a little bit of butter and ½ tbsp of oil in a large frying pan. Slice the mushrooms and peel and slice the onion. Add them to the pan. Stir in the flour and then add the mustard, crème fraiche, stock, thyme and nutmeg. Bring to the boil and simmer for a few minutes. Add a little salt and pepper, taste and add extra salt, pepper or nutmeg if it needs it. Tip the chicken mix in a baking dish. Crack the egg into a jug and beat it. Brush some of the egg around the side of the baking dish and then lay the puff pastry over the top. Make a small hole with a knife in the middle of the pastry and slash a few lines across the top. Brush the top with the rest of the beaten egg. Pop in the oven for about 15 minutes, until the pastry is golden and puffed up.
Ingredients Olive oil Butter 2 chicken breasts* 1 red onion* A handful of mushrooms* 1 tbsp plain flour 1 tsp English mustard 1tbsp crème fraiche 200ml chicken or vegetable stock A few sprigs of thyme* ½ tsp nutmeg 1 sheet of puff-pastry 1 egg* Sea salt and freshly ground pepper
8
Spinach + Mushroom Pie
Serve: 2
Preheat the oven to 200°C. Cut the stalks off the spinach. Slice the mushrooms and peel and slice the onion. Melt a little bit of butter and ½ tbsp of oil in a large frying pan. Add the onion, mushrooms and spinach stalks. Stir in the flour and then add the mustard, crème fraiche, stock, thyme and nutmeg. Bring to the boil and simmer for a few minutes. Take the pan off the heat, and stir in the spinach leaves. Add a little salt and pepper, taste and add extra salt, pepper or nutmeg if it needs it. Tip the mushroom and spinach mix in a baking dish. Crack the egg into a jug and beat it. Brush some of the egg around the side of the baking dish and then lay the puff pastry over the top. Make a small hole with a knife in the middle of the pastry and slash a few lines across the top. Brush the top with the rest of the beaten egg. Pop in the oven for about 15 minutes, until the pastry is golden and puffed up.
Ingredients Olive oil Butter 300g spinach* or chard 1 red onion* A handful of mushrooms* 1 tbsp plain flour 1 tsp English mustard 1 tbsp crème fraiche 200ml vegetable stock A few sprigs of thyme* ½ tsp nutmeg 1 sheet of puff-pastry 1 egg* Sea salt and freshly ground pepper
Mince + Onion Pasties
Serve: 2 Score: 20.5
Preheat the oven to 190°C. Slice the potato to about the thickness of a pound coin, and then boil for about 10 minutes until tender. Finely chop the onion. Heat the oil in a pan and soften the onions for 5 minutes. Add the mince and cook until brown. Now add the dried herbs, the Henderson’s relish and the tomatoes. Crumble in the stock cube. Mix everything up and simmer for 5 minutes. Add a little pepper and salt if it needs it. Drain the potatoes and add them to the mince. Lay the pastry onto a lightly floured surface. Cut out two rectangles about 15cm long and 10 cm high. Spoon some of the mince mixture into the middle of the rectangles. Brush one edge with egg and then fold the other end over the filling. Push the two ends together to seal them. Put the pasties onto a lightly oiled baking tray and brush the tops with egg. Bake in the oven for about 25 minutes, until the pastry is golden brown.
Ingredients 250g minced beef 1 onion* 1 medium potato* 1 tsp dried oregano or mixed herbs 1 tbsp olive oil 1 tsp Henderson’s relish* ½ tin chopped tomatoes 1 beef stock cube 1 sheet puff pastry 1 beaten egg* Salt & pepper
10
Leek, Cheese + Potato Pasties
Serve: 2
Preheat the oven to 190°C. Slice the potato to about the thickness of a pound coin, and then boil for about 10 minutes until tender. Slice the leek and wash the slices in a colander. Melt the butter and oil in a pan. Add the leeks and soften for about 10 minutes. Take the leeks off the heat. Drain and add the potatoes. Add the crème fraiche, mustard, cheese, and some salt and pepper and mix everything together. Lay the pastry onto a lightly floured surface. Cut out two rectangles about 15cm long and 10 cm wide. Spoon some of the leek mixture into the middle of the rectangles. Brush one edge with egg and then fold the other end over the filling. Push the two ends together to seal them. Put the pasties onto a lightly oiled baking tray and brush the tops with egg. Bake in the oven for about 25 minutes, until the pastry is golden brown.
Ingredients 1 leek* A knob of butter ½ tbsp olive oil 1 medium potato* 1 tbsp crème fraiche ½ tsp mustard 1 large handful of grated cheese 1 sheet puff pastry 1 beaten egg* Salt & pepper
“Some people might be surprised to find pies and pasties in a healthy recipe book, but made with fresh ingredients and not eaten every day they can be a tasty way to get yourself eating fillings packed full of goodness.”
Students get to see where the leeks come from — the ground!
Mixed Bean Salad
Serve: 2-4 Score: 19
Put the lentils in a pan of boiling water, add 1 onion, peeled and chopped in half, 1 peeled clove of garlic, and the bay leaf. Simmer for 20-25 mins. Lower the eggs into another pan of boiling water and boil for 6 ½ mins. Put into a bowl of cold water to cool. Finely chop the other onion and garlic clove and put in a large bowl. Chop the fresh herbs, and halve the cherry tomatoes. Add the mixed beans to the lentils and stir for 2 minutes. Drain and remove the onion, garlic and bay leaf. Tip the lentils and beans into the bowl with the onion and garlic and cover with foil for 3 minutes. Heat up the grill and warm your tortillas. If the eggs have cooled, peel off the shells and cut into quarters. Crumble in the feta cheese and add the tomatoes and herbs. Leave under the foil for another 2 minutes while you make the dressing. Whisk together the oil, vinegar, honey and lemon juice. Season with salt & pepper. Add the eggs to the salad and pour over the dressing. Toss the salad so that the dressing is evenly distributed. Pile some of the salad into the centre of a warmed tortilla and roll it up into a wrap.
Ingredients 200g lentils 2 onions* 2 cloves garlic* 1 bay leaf* 4 eggs* 1 can mixed beans 5 cherry tomatoes* 1 packet feta cheese A handful of fresh herbs* – e.g. Coriander, basil, chives, mint For the dressing: 2 tbsp olive oil 1 tbsp lemon juice 1 tbsp white wine vinegar 1 tsp honey* Salt & pepper To Serve: 4 tortillas
Courgette + Tomato Pasta Salad with Pesto
Serve: 2 Score: 23
Halve the courgette and then slice it into finger sized pieces. Heat the olive oil in a pan and fry the courgettes for 5 mins. Chop the tomatoes. Add the tomatoes, basil leaves and juice from half a lemon. Season with salt and pepper and cover with a lid. Simmer for 15-20 minutes. To make the pesto. Toast the almonds in a dry frying pan for a few minutes. Put the basil, almonds and garlic into a food processor or pestle and mortar and whizz or bash to little bits. Slowly add the olive oil bit by bit until you have a wet paste. Mix in the grated parmesan and a squeeze of lemon juice; add some salt and pepper. Taste and add more lemon juice, salt or pepper if it needs it. Boil some water and add the spaghetti. Boil for about 7 minutes until cooked. Drain the spaghetti and add it to the tomato and courgette. Stir in some of the pesto. Taste and add more salt or pepper if necessary.
Ingredients 1 courgette* 3 tomatoes* 1 tbsp olive oil A few basil leaves* ½ lemon 200-300g spaghetti For the pesto: A handful of almonds A handful of basil* 1 clove garlic* A handful of grated parmesan ½ lemon Olive oil Salt & pepper
Apple + Berry Crumble
Serve: 6 Score: 24
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1 D is h !
Preheat the oven to 190C / Gas 5. Peel, core and slice the apples. Put the apples and blackberries in a pan, squeeze in the lemon juice, and gently warm through on a low heat. Cut the butter into cubes. Rub the flour and butter together in a mixing bowl until it looks like breadcrumbs. Stir in the oats, seeds and sugar. You could add ½ teaspoon of ginger too. Pour the apples and berries into a baking dish. Add the raspberries and trickle over the honey. Top with the crumble mixture and bake for about 20 minutes, until the topping is golden-brown.
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Ingredients 4 eating apples* A few handfuls of blackberries* A few handfuls of raspberries* (fresh in summer, frozen in winter) A handful of raisins Juice of ½ lemon 4 tbsp runny honey* For the crumble topping: 200g plain flour 100g butter 60g porridge oats 2 handfuls mixed seeds 4 tbsp demerara sugar
This will taste yummy cold in your lunch box, perhaps with a dollop of plain yoghurt.
Taste 4 5 4.5 4 5 4.5 3 4 5
Dish
Leek + Celeriac Soup
Spicy Carrot + Chickpea Pitta Pocket
Tomato + Sweetcorn Salad Pitta Pocket
Cauliflower + Chickpea Curry
Chicken + Mushroom Pie
Mince + Onion Pasties
Mixed Bean Salad
Courgette + Tomato Pasta Salad with Pesto
Apple + Berry Crumble
5 — Tastes amazing/cheap as chips/easy peasy/ packed with veg/no fat/made in Sheffield
1 — Tastes like dishwater/expensive/complicated/ no vegetables/really fatty/no local food
We asked students to rate some of the dishes out of 5
Dish Ratings
4
3
4
3
2
2
4
5
4
Cost
4
3
3
4
5
3
5
4
4
Easiness to make
5
5
3
3
3
5
4
2
5
Vegetable/ fruit content
2
4
4
3
4
1
1
3
2
Fat content
4
4
2
3
3
4
5
4
5
24
23
19
20.5
22
19
23.5
23
24
Local Total
The fun bit… washing up! —