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.

Cauliflower + Chickpea Curry

— Page 6

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.

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.

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.

Leek + Celeriac Soup

Serve: 6 Score: 24

Ingredients50g butter1 large celeriac*, peeled & roughly chopped350g leeks*, sliced100g potato*, peeled & diced1 onion*, chopped2 garlic* cloves, chopped1 litre vegetable or chicken stock100ml double cream (optional)Sea salt & black pepper

It sounds

unusual, but this soup is lovely with some diced eating

apples fried gently in a little butter and spooned on top.

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!

3

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.

Spicy Carrot + Chickpea Pitta Pocket

Serve: 2 Score: 23

Ingredients25g unsalted butter1/2 tbsp rapeseed or olive oil1/2 tsp cumin seeds2 large carrots*, peeled and cut into 2-3mm slices1/2 large clove of garlic*, finely slicedFinely grated zest of 1/2 orange, plus a little squeeze of juice1/2 tsp hot smoked paprika1/2 tin of chickpeas, drained and rinsed2 pitta breads 2 heaped tablespoons plain yoghurt or soured creamSea salt and freshly ground pepper

4

Ingredients1 sweetcorn*1 1/2 large, ripe tomatoes*, cut into 1cm cubes1/2 shallot*, chopped1 small handful coriander* or basil* leaves1 tbsp extra virgin olive oilJuice of ½ limeSalt and freshly ground black pepper

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.

Tomato + Sweetcorn Salad Pitta Pocket

Serve: 2 Score: 23.5

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

The options are limitless!

Why not

try growing your own coriander and

basil in a pot on your windowsill

at home?

5

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.

Cauliflower + Chickpea Curry

Serve: 2 Score: 19

Ingredients1/2 cauliflower*, trimmed and cut into medium sized florets1 tbsp vegetable oil1 large onion*, chopped2 cloves of garlic*, chopped3 cm piece of fresh ginger, grated1 tsp ground coriander1 tsp ground cuminA pinch of dried chilli flakes1 star anise1 x 400g can chopped tomatoes1 x 400g can chickpeas, drained1 tsp garam masalaA small handful of fresh coriander*, choppedSalt & pepper

For a tasty

packed lunch roll some curry

up in a wrap with a spoonful of

yoghurt.

6

Ingredients2 tbsp sunflower oil1 large onion*, peeled, halved and thinly slicedSalt and freshly ground black pepper2 garlic* cloves, peeled and thinly sliced3 cm piece of fresh ginger, finely grated1 small green chilli*, halved, deseeded and thinly sliced1 tsp ground coriander1 tsp ground cumin1 tsp garam masala1/2 squash*, peeled, deseeded and cut into 2cm chunks50g red lentils, rinsedAbout 350ml vegetable stock½ tin chopped tomatoes1 small handful fresh coriander*, chopped

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.

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.

7

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.

Chicken + Mushroom Pie

Serve: 2 Score: 22

IngredientsOlive oilButter2 chicken breasts*1 red onion*A handful of mushrooms*1 tbsp plain flour1 tsp English mustard1tbsp crème fraiche200ml chicken or vegetable stockA few sprigs of thyme*½ tsp nutmeg1 sheet of puff-pastry1 egg*Sea salt and freshly ground pepper

8

IngredientsOlive oilButter300g spinach* or chard1 red onion*A handful of mushrooms*1 tbsp plain flour1 tsp English mustard1 tbsp crème fraiche200ml vegetable stockA few sprigs of thyme*½ tsp nutmeg1 sheet of puff-pastry1 egg*Sea salt and freshly ground pepper

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.

Spinach + Mushroom Pie

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.

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.

Mince + Onion Pasties

Serve: 2 Score: 20.5

Ingredients250g minced beef1 onion*1 medium potato*1 tsp dried oregano or mixed herbs1 tbsp olive oil1 tsp Henderson’s relish*½ tin chopped tomatoes1 beef stock cube1 sheet puff pastry1 beaten egg*Salt & pepper

10

Ingredients1 leek*A knob of butter½ tbsp olive oil1 medium potato*1 tbsp crème fraiche½ tsp mustard1 large handful of grated cheese1 sheet puff pastry1 beaten egg*Salt & pepper

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.

Leek, Cheese + Potato Pasties

Serve: 2

Students get to see where the leeks come from — the ground!

“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.”

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.

Mixed Bean Salad Serve: 2-4 Score: 19

Ingredients200g lentils2 onions*2 cloves garlic*1 bay leaf*4 eggs*1 can mixed beans5 cherry tomatoes*1 packet feta cheeseA handful of fresh herbs* – e.g. Coriander, basil, chives, mint

For the dressing:2 tbsp olive oil1 tbsp lemon juice1 tbsp white wine vinegar1 tsp honey*Salt & pepper

To Serve:4 tortillas

Ingredients1 courgette*3 tomatoes*1 tbsp olive oilA few basil leaves*½ lemon200-300g spaghetti

For the pesto:A handful of almondsA handful of basil*1 clove garlic*A handful of grated parmesan½ lemonOlive oilSalt & pepper

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.

Courgette + Tomato Pasta Salad with Pesto

Serve: 2 Score: 23

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.

Apple + Berry Crumble

Serve: 6 Score: 24

Ingredients4 eating apples*A few handfuls of blackberries*A few handfuls of raspberries* (fresh in summer, frozen in winter)A handful of raisinsJuice of ½ lemon4 tbsp runny honey*

For the crumble topping:200g plain flour100g butter60g porridge oats2 handfuls mixed seeds4 tbsp demerara sugar

This will

taste yummy cold in your lunch box, perhaps with a dollop of plain

yoghurt.

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The fun bit… washing up! —