Author: Theresa Chivers

Order Form
Let us know what you need by Tuesday and we’ll have it ready for collection on Saturday morning.

Ingredients	Quantity

Hill House School
Rope Hill
Boldre
Lymngton, Hants
Phone: 01590 672147
Ext: 30927
E-mail: david.hewlett@cambiangroup.com

Let’s Eat!

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Fruits and Vegetables
As well as tasting great, fruits and vegetables are incredibly versatile, packed with essential vitamins and minerals and fibre that are vital for good health.
Fruits and vegetables also have the added bonus that they are naturally low in calories so could help you to maintain a healthier weight.
The WHO and Department of Health recommend that we should all be aiming to eat at least five portions of a wide variety of fruit and vegetables a day – just over a third of the food we eat each day.
Try to eat one or two portions with each meal and make fruit or vegetables the first choice for a snack and it will be easy to eat at least 5-a-day!
Hill Fresh!
Don’t forget that we can provide a box of all the key ingredients you need to cook a healthy meal in the home.
Simply complete the order form in this leaflet and hand it to us by lunchtime on Tuesday so we can order everything you need for a freshly prepared meal on the Saturday!
We can even help you with suggestions for healthy meals and give you some easy-to-follow recipes to get you started.

Getting your 5-a-Day
Breakfast: Try having a bowl of wholegrain breakfast cereal with a sliced banana and a glass of pure fruit juice.
Mid-morning snack: Munch your favourite raw vegetable crudites—cherry tomatoes, button mushrooms, carrots batons, celery sticks and broccoli trees.
Lunch: Add a side salad to your lunchtime salad and some dried fruit
Mid-afternoon snack: Ditch the biscuits and crisps for fresh melon wedges, mango slices or pineapple chunks.
Dinner: Indulge in a spicy chilli or curry packed with seasonal vegetables.

Have Fun with Veg!
What’s great about vegetables is that they are so versatile! They can be eaten raw or cooked and add so much colour and texture to your plate.
Dip them into hummus, guacamole or tzatziki. Roast them with a little olive oil and a sprinkling of herbs.
Try adding or even substituting courgette spaghetti and butternut squash noodles with your regular pasta or try cauliflower rice. Add shredded carrots’ sliced peppers, and chopped spinach to pizza and sauces or even use sweet potato instead of regular potato for “fries”.
It’s even more fun if you grew and picked them yourself!

Easy Vegetable Curry

Serves 3
Prep: less than 30 mins
Cook: 30 mins
Ingredients
1 large onion, finely chopped
1 carrot, peeled and sliced
2 medium potatoes, peeled and cut into chunks
1/2 cauliflower, cut into small florets
3tbsp vegetable or sunflower oil
1 tbsp curry powder
1 227g tin of chopped tomatoes
300ml vegetable stock
100g frozen peas or two large handfuls of young spinach
Method
STEP 1
Half fill a saucepan with water and add potatoes and carrots. Bring to the boil and cook for 8 mins. Add cauliflower and cook for further 2 mins. Drain and set aside.
STEP 2
Heat the oil in a large non-stick frying pan. Add the onion and cook over a medium heat for 8 mins (until softened and lightly browned). Stir in curry powder.
STEP 3
Add tomatoes to the onions and cook for 2-3 mins, stirring constantly, Add the stock and bring to a gentle simmer. Add in all the vegetables and simmer gently for 5 mins, stirring regularly. Add a splash of water if the sauce gets too thick.
STEP 4
Serve immediately with yogurt and mango chutney.