Safe, Fit & Healthy

Safe, Fit & Healthy

Safe, Fit & Healthy

During the coronavirus (Covid-19) lockdown, it is harder to stay fit and healthy during the long hours indoors. Safe, Fit & Healthy is one of the seven strands of London Early Years Foundation’s (LEYF) pedagogy. We know this is important to parents too and so we will be updating this page regularly with healthy cooking ideas, recipes and videos for children and parents to enjoy together.

Vegetarian moussaka

Serves 10

    Ingredients:
      160g Red lentils, 400g Potatoes - scrubbed 400g Sweet potato - scrubbed, 1tbsp Olive oil, 2 Onions - finely chopped 2 Garlic cloves - finely chopped 2 Bay leaves 1tsp Dried oregano ½tsp Ground cinnamon ½tsp Allspice 1tbsp Tomato purée 400g tin Chopped tomatoes 1 Vegetable stock cube - low salt, 1 Large aubergine - thinly sliced 2tbsps Flat leaf parsley - chopped, 250g Natural yoghurt 1 Egg - beaten, 150g Cheddar cheese – grated, Black pepper
        Method:
        • 1. Preheat the oven to 200°C, 180°C Fan, Gas 6.
        • 2. Put the lentils into a sieve and rinse under water, leave to drain and set aside.
        • 3. Put the potatoes into a saucepan, cover with water and bring to the boil. Turn the heat down and simmer for 15–18 minutes until tender.
        • 4. Heat the oil in a pan and add the onions and sauté over medium heat for 5–6 minutes until just soft.
        • 5. Add the garlic, the herbs and spices and cook for 1 minute, stir in the tomato purée and cook for a further minute.
        • 6. Add the tomatoes and pepper, bring to a simmer. Fill the tomato tin with water and add to the pan. Do this two times more and add the stock cube (this should be 800ml of water in total).
        • 7. Add the lentils and stir into the tomato sauce, bring to the boil and simmer over medium heat, stirring occasionally, for 20 minutes until the lentils are soft and the liquid nearly all absorbed.
        • 8. Meanwhile, drain the potatoes and run under cold water until cool enough to hold. Using a spoon, scrape the skin off of the potatoes, then cut into slices about 7mm thick and set aside (if using new potatoes, keep the skin on).
        • 9. Heat a griddle/frying pan until hot then griddle the aubergine in batches until browned and softened.
        • 10. Spoon half the lentil sauce into a medium ovenproof dish then layer half the potatoes and aubergines over the top. Top with the remaining lentils, potatoes and aubergines.
        • 11. Put the yoghurt into a small bowl and stir in the grated cheese and beaten egg. Spoon the mixture over the aubergines and smooth out to cover the top.
        • 12. Bake in the oven for 20–25 minutes, or until heated through and golden brown.

Lemon chicken and pea risotto

Serves 10-12.

    Ingredients:
      2-3tbsps Olive oil, 25g Butter, 3 shallots, or 1 large onion finely chopped, 1-2tsps Garlic paste, 400g Risotto rice, 1.2-1.5ltrs Hot chicken or vegetable stock - low salt, 300g Frozen peas, 1 lemon - zested and juiced, 1-2tsps Dried thyme, 400g Cooked chicken breast - chopped, Handful flatleaf parsley - finely chopped, plus extra to garnish 50g Parmesan - finely grated to serve (optional)
        Method:
        • 1. Preheat oven to 200°C/180°C fan/Gas mark 6.
        • 2. Place a roasting tin or ovenproof dish on the hob, over a gentle heat. Heat the oil and cook the shallots or onion until soft – about 5 mins. Stir in garlic and cook for a further 2 mins.
        • 3. Add the rice and cook for 2 mins. Add the thyme, a little black pepper and the chicken. Gently stir in the stock and bring to the boil.
        • 4. Cover with foil or lid and place in the oven for 30-35mins. Add the peas and half the parsley and lemon juice 5 mins before the end of cooking.
        • 5. Before serving, gently stir in the rest of the parsley and the lemon zest.

Spiced fish and vegetable tagine

Serves 10

    Ingredients:
      500g whole wheat fusilli, or pasta of choice, 1tbsp Olive oil, 1 large shallot - finely chopped, 200g frozen peas 400g tinned salmon, 200g Cream cheese, 100-150ml Milk, 1 Lemon - zest and the juice of ½, Small bunch chives - snipped
        Method:
        • 1. Bring a pan of water to the boil and cook the whole wheat pasta according to the pack instructions.
        • 2. Meanwhile, heat the oil in a saucepan, then add 1 large finely chopped shallot and cook for 5 mins or until softened.
        • 3. Add the frozen peas, cream cheese and 100ml milk, lemon zest and juice.
        • 4. Cook for 3-4 mins until cooked through, stir in the salmon, chives and some black pepper. Then stir through to coat the pasta and serve.

Dinosaur Yoga

Yoga is both a positive physical experience as well as an activity to promote mindfulness. Yoga is enjoyed by many of our children and it’s an activity that the whole family can get involved with. It is the perfect opportunity to switch off meditate and focus on your breathing.

    You can introduce different poses and stretches to help your child control their body. In this video Andrea, a LEYF teacher has transformed this and created a dinosaur inspired session, which we hope your children will enjoy.