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.

Lemon and Tarragon Chicken Pasta

Serves 10.

      2tbsps Sunflower oil, 2 Onions, finely sliced, 4 Chicken breasts, cut into strips 2tsps Dijon mustard, 4-6tbsps Lemon juice, 300ml Vegetable or chicken stock, 2-3tsps Dried tarragon, 250g Cream cheese, 600g Pasta penne, 2tsps Garlic paste or Garlic, 1tsp Black pepper Bunch fresh parsley, for garnish.
        • 1. Cook pasta following packet instruction.
        • 2. Heat oil in a large pan, stir fry the chicken strips until cooked and slightly brown 8-10 mins. Add the garlic and onions stir-fry for a further 10-15 min.
        • 3. Add the remaining ingredients and mix well. Cover and simmer for another 10-15 mins.
        • 4. Stir in the pasta and heat the pasta through, scatter the parsley over the top and serve. Serve with vegetables e.g. green beans and baby carrots.
          • Chef Tips: For vegetarian option use Quorn pieces *contains egg.
            • Use fresh lemon juice for sulphite allergy
            • Use a soft tofu (blended) or omit for dairy allergy
            • Use a corn pasta for wheat allergy
            • Use fresh grated horse radish or omit for mustard allergy
              • Allergens:Mustard, Sulphites, Celery, Milk, Gluten
                  Weaning TipsOmit the spices for the babies.

Easy Jollof Rice

Serves 10

      2tbsps Sunflower oil, 1 Large onion, finely chopped, Red, yellow and green pepper, diced, Small bunch Coriander, finely chopped, 3tbsps Tomato puree, 400g Basmati rice, 600 ml Vegetable stock, low salt.
        Spicy Tomato Sauce:
          2-3tsps Ginger paste or powder 2-3tsps Garlic paste or clove 2 x 400g tins Plum tomatoes ¼-½tsp Mild chilli powder or flakes
            • 1. Heat the oil in a pan and gently sauté the onions until soft and golden, around 5 mins. Add the peppers and cook for a further 2-3 mins.
            • 2. For the spicy tomato sauce, blend together the tomatoes, garlic, ginger and chilli until smooth.
            • 3. Add the tomato puree to the onions and peppers, cook for 2 mins, then add the spicy tomato sauce, and vegetable stock. Bring to the boil and simmer for 15 mins.
            • 4. Meanwhile wash the rice until the water runs clear. Add to the pan and stir well. Cover the pan with foil and its lid, to prevent any steam from escaping. Cook for 20 mins or until liquid has been absorbed.
            • 5. To serve, fluff up and stir in coriander..
              • Allergens:Celery.
                  Weaning TipsOmit the spices for the babies.

Hedgehog Rolls

Serves 6

      500g bag Brown bread mix, 25g Butter, Plain flour for dusting, 12 raisins, for the eyes, 6 Sultanas or dried cranberries for the nose.
        • 1. Make the bread mixture with the butter following pack instructions. It’s easiest to use a stand mixer but not difficult to do by hand. Leave the dough to rest for 5 mins, then knead for 5 mins.
        • 2. Cut the dough into six pieces. Dust the surface with a little flour and shape each piece into a ball by rolling it between your hand. Now make it hedgehog-shaped by pulling one side out a little and squeezing it gently into a snout. Be quite firm or it will bounce back.
        • 3. Put the hedgehogs on a baking sheet, cover with a damp tea towel and leave to rise for 1 hr.
        • 4. Heat oven to 200°C, 180°C fan, Gas 6. Using kitchen scissors (supervise younger children), carefully snip into the dough to make the spikes on the backs of the hedgehogs. Press raisins in for the eyes and push a sultana or cranberry into the end of each snout.
        • 5. Bake for 15 mins or until the rolls are risen and golden. These will keep for two days in an airtight container.
          • Allegens:Milk, Gluten.
              For a gluten free version:Omit the spices for the babies.
                For a dairy free version:Use a dairy free spread or oil.

Talks with LEYF – Weaning

When deciding that it is time to wean your baby, there is a large range of materials for parents to access and this in itself can be both intimating and confusing. In this Talk with LEYF Mandy will be discussing the signs and process of weaning your baby which will hopefully make this transition smoother and calmer for the whole family.