Come Cook With Us And Explore Healthy Eating

Cook with Us is an informal cooking sessions using quick, easy and affordable recipe ideas for the family.

The practical sessions have an emphasis on simple foods which are tasty and nutritious. Engaging families and giving children hands on experience, allows children to explore food, taste new food and have fun. The recipes are easy to follow and we usually add additional vegetables to create a healthier meal. Things like cottage pie, stir fry and even pizza can be prepared quickly and with healthy ingredients. Preparing healthy food be fun, it can be done quickly, and is often cheaper than many processed fast foods alternatives on offer.

The sessions also helps children to improve their numeracy, literacy and also understand how science works, through food. Reading the recipes, measuring out the food and watching food being transformed in the oven, gives children skills which they can use throughout their lives. Almost all fruit and vegetables count towards your 5 A Day, so it may be easier than you think to get your recommended daily amount.

•80g of fresh, canned and or frozen fruit and vegetables counts as one 5 A Day portion. Opt for tinned or canned fruit and vegetables in natural juice or water, with no added sugar or salt.
•30g of dried fruit (this is equivalent to around 80g fresh fruit) counts as one 5 A Day portion. Dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.

Some portions only count once in a day:
•150ml fruit juice, vegetable juice or smoothie. Limit the amount you drink to a combined total of 150ml a day. Crushing fruit and vegetables into juice and smoothies releases the sugars contained in the fruit and vegetables, which can cause damage to teeth.
•80g of beans and pulses. These only count as one 5 A Day portion a day, no matter how many you eat. This is because, although they are a good source of fibre, they contain fewer nutrients than other fruits and vegetables.
Fruit and vegetables don’t have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they’re part of a meal or dish.

The following all also count towards your 5 A Day:
•Frozen fruit and vegetables.
•Tinned or canned fruit and vegetables. Buy ones tinned in natural juice or water, with no added sugar or salt.
•Fruit and vegetables cooked in dishes such as soups, stews or pasta.
•A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as one of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.
•Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings.
(NHS choices)

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