Back to School Guide - Derval.ie

Back to School Guide

Table of Contents

Introduction ………………………………………………………………………….... 3

Back to School Tips ……………………………………………………………….. 4

Time Saving Kitchen Tips ………………………………………….…………… 6

Recipes ………………………………………………………………………………....... 8

Back to School Snack Guide ………………………………………………… 33

Sample Shopping List …………………………………………………….…….. 34

Your Shopping List ……………………………………………………………..…. 36

Weekly Family Food Planner ………………………………………….…..… 38

Supplements ………………………………………………………………………..…. 39

Mindfulness for Stress …………………………………………………….……. 42

                         2

Introduction

I know September can be a month of crazy chaos trying to get into
a routine after the summer break. I really hope this Back to School
guide will help you.

The first section of this guide consists of Back to School tips, I find
these really helpful to get organised and to save some time.

I have included 32 recipes. There are lots of ideas from after
school/afternoon snacking to midweek meals, some that are super-
fast and some that are perfect for batch cooking.

I have included my shopping list that helps me stay on track with
healthy choices whilst doing the food shop and a blank document
for you to write your shopping list into.

There’s a weekly meal planner that I find is a life saver when I print
it out and stick it onto my kitchen fridge.

I have also included information on supplements to help keep busy
parents’ immunity strong this Autumn.

I know that this can be a stressful time of year, but there are things
that we can do to alleviate this stress. I have included a
mindfulness exercise that I find super helpful which is specifically
focused on reducing stress and dealing with overwhelm.

Finally, I hope you will get lots of inspiration out of the tools and tips
that I have put in the Guide

                                    3

Back to School Tips

1) Start the Day Right
Eating breakfast is one of the first habits I tell anyone looking to live a
healthier lifestyle to adopt. Research has linked it to better concentration
(in school and work), energy levels and maintenance of a healthier body
weight. A balanced breakfast provides an opportunity to get in valuable
nutrients like calcium, fibre and protein. My favourites for busy mornings
would be overnight oats with mixed seeds and berries or wholegrain
toast with nut butter and banana. My three-year-old Dafne eats overnight
oats most weekdays.

2) Build a Balanced Lunchbox
When I am making up Dafne’s lunches for school, I aim to include a
source of carbohydrates (wholegrain pitta bread, leftover pasta and
oatcakes), protein (leftover roast chicken, tinned tuna or a lentil soup),
fruits or vegetables and dairy (pot of yoghurt, cheese or milk carton).
This helps to fuel their growing bodies and give them the energy to focus
and learn. I try and ensure that my portion sizes are appropriate for her
needs, children do not need adult- sized servings. Try to keep their
lunchboxes varied to avoid boredom and get them involved in the food
shopping and preparation to encourage an interest in healthy eating.
Also, don’t get discouraged if your kids reject certain foods. Keep giving
them varied options and eventually it will click.

3) Get Some Good Rest
This is so important for children and adults alike. We are all different but
8-10 hours is a good guideline. To achieve this try to set a bedtime
routine and stick to it. In addition, reducing screen time in the hours
before bed, having a hot bath or reading a bedtime story can also help. If
you are looking for more information on sleep and its importance I
would highly recommend checking out Matthew Walker’s book Why We
Sleep.

                                     4

4) Move Your Body
Being physically active is so important for children’s physical and mental
well-being. It helps to build strong bones, healthy muscles, form new
interests and create new friendships. The current guidelines recommend
60-plus minutes per day.
Remember, children often do as they see so try to set a good example
for them by being active yourself.
Another great tip is to try and swap screen time for exercise time. I try to
get Dafne moving in the few hours between school and bed time. To be
honest it’s really good for my head to get outside at that point of the day.

5) Be Prepared
I know how difficult it can be balancing work with school or creche runs
and extracurricular activities. The things that can help make this a little
bit easier include laying out the uniforms the night before or cooking
extra portions at dinner to use for lunch the next day. Sitting down at the
weekend to roughly plan out your food and activities for the week or
writing a to-do list in the mornings can also help to take some of the
pressure off.

Finally, don’t be too hard on yourself and don’t try to change everything
at once. Start small and introduce one new habit each week because if
done consistently, these small changes can pay huge dividends long
term.

                                     5

Time Saving Kitchen Tips
School time can be very stressful so it is great to be able to find ways to
make the back to school experience more stress free. Typically, I try to
set some time aside on Sundays for my meal prep. Below are some of
the things I will do to get ready for the week ahead and save myself
some time.

1. Make a plan of what you’re going to eat this week. Jot down what
   you’d like for breakfast, lunch and dinner; what you want to eat post-
   workout; and what kind of snacks you want to enjoy throughout the
   day. Check out my Nutrition section on Derval.ie for all of the tools
   you will need to build out a meal. I take into account what I make for
   dinner one day, might be handy for lunch the following day.

2. Make a list and take time to stock your kitchen properly, part of this is
   looking at what you already have and using it up. My cupboard
   essentials include tinned tomatoes, coconut milk, frozen fruits and
   vegetables, porridge oats and tinned beans. If you are time poor, it’s
   worthwhile considering online shopping and delivery. Set up your
   account and every time you order going forward, you’ll have a good
   shopping list to work from.

3. Set aside ‘prep time’ to organise your shopping and cook a few
   meals. If you put a little time aside to do it then it becomes far less
   stressful rather than trying to jam it in with everything else you have
   to do. On Sundays I often roast a chicken, eat some for dinner that
   night and use the rest for sandwiches or a curry. I also like to roast
   vegetables and bake potatoes to use during the week. I try to prepare
   healthy snacks in bulk too. Another great time-saver is chopping up
   lots of veg and popping them into the fridge in a container, then I
   know that it’s there for sandwiches, salads, curries, soups and stir-
   fries.

                                     6

4. Loving your leftovers is an easy way to cut down on prep time and
   save money. When you cook an evening meal, make a little extra and
   pop in a lunchbox for the next day. This means that lunch is sorted for
   the next day- that’s definitely saved you about 20 minutes, and means
   you won’t reach for more processed, quick food during the day when
   you’re under a bit more time pressure.

5. I consider freezer stocking an important survival skill. By cooking in
   batches and freezing in individual portions, you can transform your
   freezer into your go to place for tasty, healthy, ready-made home-
   cooked meals. Plus, you can keep food for a long time in your freezer
   which reduces waste and saves you money. The key to mastering the
   freezer, is putting some extra time into being organised and putting
   some labels on the outside of each container. Include the name of the
   dish and the date it was cooked. There are few things more
   frustrating than a freezer full of mystery foods!

                                    7

Recipes

Overnight Oats
Prep time: 1 minute (and then popped into the fridge overnight)
Serves: 1

Ingredients:
• 50g jumbo porridge oats
• 1 tsp chia seeds
• 240ml milk (or water, if preferred)

To serve:
• 2tbsp toasted nuts and seeds
• Dollop natural yoghurt
• Apple and cinnamon or peach and ginger puree

Method:
1. Combine all of the ingredients, except the honey, in a bowl or container.
2. Mix gently with a spoon.
3. Place in the fridge overnight.
4. Next morning, add toppings of choice and eat.

                                          8

Winter Oats:

Serves: 1

Ingredients:
• 40g porridge oats
• 120ml milk
• 120ml water
• 1 tbsp wheat germ

Method:
1. Combine the oats, milk and water in a small pan over a medium heat.
2. Cook gently, stirring occasionally, until the porridge is soft and creamy.
3. Pour the porridge into a serving bowl, sprinkle over the wheat germ and serve

…………………………………………………………………………………..

Go Bananas:

Prep Time: 3 minutes
Cook Time: 0
Serves: 1

Ingredients:
• 40g jumbo porridge oats
• ¼ tsp cinnamon
• a pinch of salt (optional)
• 1 banana, peeled and unsliced
• 2–3 tbsp almond butter or another nut butter of your choice.

Method:
1. Mix the oats, cinnamon and salt together and spread out on a plate.
2. Cover the banana with almond butter.
3. Roll the banana in the oat mixture.

                                          9

Posh Toast

Prep Time: 2 minutes
Cook Time: 1 minute
Serves: 1
Ingredients:
•   2 slices of good quality wholemeal bread
•   2 tbsp of nut butter
•   1 tbsp mixed seeds
•   One chopped banana
•   a drizzle of honey

Method:
1. Pop your toast in the toaster.
2. When it’s done butter the bread with the nut butter.
3. Top with the chopped banana.
4. Scatter the mixed seeds over it and drizzle with honey.

……………………………………………………………………………………

Very Berry Smoothie:

Prep Time: 2 minutes
Cook Time: 0 minutes
Serves: 1

Ingredients:

• 300ml apple juice ( not from concentrate)
• 1 ripe banana, peeled
• 100g mixed (fresh or frozen) berries
• 1 tbsp chia seeds

Method:

1. Pour the apple juice into a blender and all the banana, berries and chia seeds.
2. Blitz until smooth and creamy. Pour into a glass and serve.

                                          10

Banana Smoothie:

Prep Time: 3 minutes
Cook Time: 0
Serves: 1

Ingredients:

• 1 banana, peeled
• 1 tbsp. nut butter
• 3 tbsp. porridge oats
• 2 tbsp. natural probiotic yoghurt
• 200 ml milk

Method:

1. Place all the ingredients in a blender and blend until smooth. I use a nutri– ninja.
2. Pour into a tall glass and serve or pour into a BPA free travel cup and take on the
world.

…………………………………………………………………………

Apple & Cheese Stack:

Prep Time: 1 minute
Cook Time: 0
Serves: 1

Ingredients:

• 2 Oat cakes
• 25g Strong white cheddar
• ½ apple, finely sliced

Method:

1. Place the oat cakes on a small plate.
2. Layer the oat cakes with alternate slices of cheddar cheese and the apple slices
until all the ingredients are used up.

                                           11

Chorizo Cheddar Muffins

Prep Time: 15 minutes
Cook Time: 16 – 18 minutes
Serves: 8

Ingredients:
     • 500g plain flour
     • 10g bicarbonate of soda
     • pinch of salt
     • 400ml milk
     • 100g chorizo, diced and pan fried until crisp
     • 200g cheddar cheese, grated
     • 25mls red wine vinegar

Method:
    1. Preheat the oven to 180C. Sieve the flour, salt and bicarbonate of soda into
        a large clean bowl.
    2. Mix through 2/3 of the grated cheese. Make a well in the centre and add the
        milk and vinegar.
    3. Add the chorizo and combine gently to form a loose dough.
    4. Spoon the mixture into a greased and lined muffin tray, filling to just below
        the rim.
    5. Top with the remaining cheddar cheese.
    6. Allow the dough to rest for 5 minutes then bake in the oven for 16-18
        minutes.
    7. Allow to cool and enjoy.

                                          12

Nutty Rice Cakes:

Prep Time: 5 minutes
Cook Time: 0
Serves: 1

Ingredients:
• 1 rice cake
• 1 tbsp nut butter
• banana

Method:
1. Spread the nut butter over the rice cake.
2. Chop the banana and spread over the rice cake on top of the butter.

…………………………………………………………………………………………………

Fruit & Nut Pot:

Prep Time: 5 minutes
Cook Time: 0
Serves: 1

Ingredients:
• 2 tbsp. mixed nuts
• A handful of fruit, I used chopped apple and berries.
• 125g natural yogurt

Method:
1. Preheat oven to 180 degrees.
2. Line a baking tray with parchment paper and spread the nuts on it in a single layer.
3. Place the baking tray in the oven for 5-10 minutes, until they start to brown and
then transfer to a bowl to cool.
4. Meanwhile layer up the fruit and yoghurt into a pot or bowl.
5. Top with the toasted nuts and enjoy immediately or cover tightly with a lid and
refrigerate for later.

                                          13

No Bake Protein Bars

Prep Time: 5 minutes
Serves: 8

Ingredients:
• 250ml coconut cream
• 150g vanilla protein powder (optional)
• 200g tahini
• 300g oats
• 2 tsp cinnamon
• Pinch salt
Optional toppings:
• A handful of almonds
• A handful of cacao nibs

Method:
1) Line a baking tin with greaseproof paper.
2) In a small saucepan, gently melt the coconut cream over a low heat.
3) Place the vanilla protein powder in a large bowl, pour in the melted coconut cream
and whisk until smooth. Add the tahini and mix again.
4) Stir in the rolled oats, cinnamon and salt and mix until well combined. If the
mixture is too stiff for a wooden spoon, use your hands to form a crumbly
consistency.
5) Pour the mixture into the baking tray, flatten the mix and press down firmly.
6) Scatter the almonds and cacao nibs over the top, making sure to press them in
firmly so they do not fall off when you slice into bars.
7) Place in the fridge for at least four hours to set.
8) Cut into roughly 12 bars.

                                           14

Chewy Granola Bars:

My favourite healthy bar recipe. I love one of these if I’m in a rush or if I don’t have
time for breakfast. They are a perfect mid-morning or after school snack.

Prep Time: 10 minutes
Cook Time: 30 minutes, plus time to cool
Serves: 12 serves

Ingredients:
• 120g jumbo porridge oats
• 50g desiccated coconut
• 50g pecan nuts, roughly chopped
• 1 tbsp chia seeds
• 3 tbsp water
• 3 tbsp honey
• 2 tbsp coconut oil
• ½ tsp vanilla extract
• 1 egg
• 2 medjool dates, chopped
• 30g dried mango, chopped
• Salt

Method:
1. Line a 33cm x 23cm (13 inch x 9 inch) metal baking tin with parchment paper so
that the paper overlaps the sides.
2. Preheat the oven to 150°C/300°F/Gas 2.
3. Spread the oats, coconut and pecans on a baking tin and bake for about 10
minutes.
4. Meanwhile, in a small bowl, mix the chia seeds and water to make a gel and set
aside.
5. Melt the honey, coconut oil and vanilla extract in a large pan over a low heat.
6. Remove from the heat and leave to cool slightly. Stir the chia gel into the honey
mixture, one tablespoon at a time. (Ensure that each spoonful dissolves fully before
adding the next.)
7. Add the egg and stir until smooth. Stir in the dates, mango and a pinch of salt and
mix well.
8. Tip the toasted porridge mix into the pan and stir until combined.
9. Increase the oven to 180°C/350°F/Gas 4.
10. Scrape the granola mix into the prepared baking tin and spread out evenly,
pressing down with the back of a spoon.
11. Bake for 25-30 minute until the top is golden brown and firm. Remove from the
oven and leave to cool for 30 minutes.
12. To remove from the tin, take hold of the parchment paper and simply lift out the
granola slab.
13. Cut the slab into bars and store them in an airtight container in the fridge.

                                            15

Yoghurt Tray Bake

Makes: 16-20 bars

Ingredients:

•   130g Brown sugar
•   Zest of one lemon
•   100g Porridge oats
•   125 g Plain flour
•   ½ Tsp Baking powder
•   1 Tsp vanilla extract
•   110g diced Butter (cold)

FILLING

•   2 tbsp Sugar
•   300g Frozen Raspberries
•   2 Tablespoons Cornflour
•   500g 0% Fat Free yoghurt

Method:

1. Pre-heat your oven to 180C and line a 9x9” tin (or use 8x8, your bars will be
    higher)
2. Get a large bowl and tip in your brown sugar, grate the zest of one lemon over the
    sugar and blend using your fingers tips to release the lemon oil.
3. Next add your dry ingredients, porridge oats, plain flour, baking powder and blend.
4. Using your fingertips smush the butter between your fingers as if you were
    making a crumble, so much so that the mix has changed colour and taken on a
    golden hue.
5. Use two thirds of the mixture to line and compress into a 9x9’ tin, reserve the
    remaining mixture as a crumble for the top
6. Use the back of a spoon to spread out the mix so you have an even layer.
7. In a small bowl add your yoghurt, sugar and cornflour and mix until combined,
    pour evenly on top of the oat mixture.
8. Next sprinkle your frozen raspberries, scatter across the top of the yoghurt so
    you have a raspberry in each corner and in every bite!
9. Sprinkle with the remaining crumble mix
10. 10.Transfer to a pre-heated oven for 45minutes until golden.
11. Leave in the tin until completely cold and transfer to a fridge to set for two hours
12. Once chilled, cut into squares & devour!

Huge thanks to Trish, @atouchofmagic for the recipe!

                                          16

Leek & Potato Soup

Prep Time: 10 minutes
Cook Time: 25 minutes
Serves: 4
Ingredients:

•    3 tbsp coconut oil
•    4 celery sticks, finely chopped
•    4 garlic cloves, crushed
•    1 onion, finely chopped
•    4 leeks, trimmed and finely sliced
•    1 tsp fresh thyme leaves
•    5 potatoes, peeled and diced
•    600ml vegetable stock
•    300ml milk
•    salt and pepper
•    2 tbsp chopped chives

Method:

1. Melt the coconut oil in a large pan over a medium heat.
2. Add the celery, garlic and onion and cook for 5 minutes, until softened.
3. Add the leek and thyme and cook for 4 minutes, stirring frequently.
4. Add the potato and stock and stir well. Cover and simmer for 15 minutes, until
   the potatoes are tender.
5. Remove from the heat and stir in the milk. Purée with a hand blender until
   smooth. Season to taste and ensure that the soup is piping hot.
6. Ladle the soup into warmed serving bowls and sprinkle over the chives.

                                          17

Curry Chicken Pitta:

Prep Time: 5 minutes
Cook Time: 5 minutes
Serves: 1

Ingredients:
• 1 small handful of cooked chicken
• 2 tbsp chopped nuts (optional, many schools may not allow nuts)
• 2 tbsp natural yoghurt
• 1 tsp curry powder
• ½ tsp cinnamon
• 1 tsp turmeric
• 1 wholemeal pitta (or wrap/brown bread)
• 1 small carrot, cut into batons
• handful of salad leaves

Method:
1. Mix the nuts, yoghurt and spices in a small bowl. Add the cooked chicken and stir
well.
2. Using a knife cut open the pitta and stuff it with the chicken mixture, carrot and
salad leaves.

……………………………………………………………………………………

Spinach & Oat Pancakes:

Ingredients:
• 200g porridge oats
• 150g spinach
• 3 eggs
• Splash of oat milk (or dairy)
• Pinch of salt & 1/2 tsp black pepper.
• Little butter and oil on non-stick pan to fry

Method:
1. Blitz all ingredients together.
2. Set the pan on medium heat. Add oil/butter.
3. Pour on a tbsp of batter at a time.
4. Fry for 2-3 minutes on each side until golden.
5. Enjoy stacked with a poached egg on top or as a lovely lunchtime snack.
6. Kiddies love these too.

Huge thank you to Orla McAndrew for the recipe.

                                             18

Brown Bread & Toppings:

Prep Time: 5 minutes
Cook Time: 45 minutes
Serves: 1 loaf

Ingredients:
• 240g wholemeal four
• 120g plain four
• 1 tsp baking powder
• 1 tsp sea salt
• 350 ml buttermilk
• 1 egg
• 50 g mixed seeds
• 1 tbsp. honey
• 20g porridge oats

Method:
1. Preheat the oven to 180 and lightly oil a bread tin.
2. Mix the flour, baking powder, mixed seeds and salt in a bowl. Add the butter milk,
egg and honey and stir through until well combined.
3. Pour the dough into the bread tin and top with a drizzle of honey and a sprinkle of
oats.
4. Bake for 45 minutes until golden brown. Tip the bread onto a wire rack and leave
to cool.
5. Cut into slices and serve with one of the topping suggestions below.

Topping Ideas:
• Beetroot hummus + seeds
• Avocado + poached eggs
• Peanut butter + banana
• Pesto + pine nuts

                                          19

Basil Pesto:

It can be enjoyed in sandwiches, as a dip or spread or as a sauce for pasta.

This pesto will keep in a jam jar in the fridge for up to ten days. Just make sure you
pour a thin film of olive oil over the top of the pesto before you put the lid on – this
will seal in the favour and keep the pesto from darkening.

Prep Time: 5 minutes

Ingredients:
• 1 whole fresh basil plant, leaves picked and washed but not dried
• 40g Parmesan, grated
• 40g shelled pistachios
• 2 garlic cloves, peeled
• 2 tbsp olive oil
• 2 tbsp water
• 1 tbsp rapeseed oil
• ½ tsp sea salt
• a pinch of black pepper

Method:
1. Place all of the ingredients in a large mixing bowl and use a hand blender to blitz
until the pesto reaches your desired consistency.

……………………………………………………………………………………

Tuna Pesto Pasta:

Prep Time: 2 minutes
Cook Time: 10 minutes
Serves: 1

Ingredients:
• 80g wholegrain pasta
• 1 tin of tuna in olive oil, drained (Can use chicken or turkey)
• 2 tbsp pesto (see recipe below or good quality shop bought works well too)
• a small handful of chopped scallions
• 2 tbsp grated Parmesan

Method:
1. Cook the pasta according to the instructions on the package.
2. Drain the pasta and return it to the pot. Stir in the tuna, pesto and scallions and
heat through.
3. Scrape the pasta into a warmed serving bowl.
4. Sprinkle over the Parmesan and serve without delay.

                                           20

Slice of Frittata:

Frittata is a super mid-week quick dinner option and a slice of this is delicious as left-
over lunch the next day.

Prep Time: 5 minutes
Cook Time: 15 minutes
Serves: 2

Ingredients:
• 6 eggs
• 40g feta, diced (or cheese of your choice)
• 4 tbsp milk
• a handful of basil leaves, torn
• salt and pepper
• 1 tbsp butter
• ½ onion, finely chopped
• a handful of baby spinach leaves

Method:
1. Preheat the grill to a high heat.
2. Lightly beat the eggs, cheese, milk and basil in a medium bowl. Season well.
3. Heat the butter in a large ovenproof frying pan over a medium-high heat. Cook the
onion and spinach for about 5 minutes.
4. Reduce to a low heat and pour the eggs into the pan. Do not stir the eggs: use a
wooden spoon to move the ingredients around and allow the eggs to leak into any
available gaps.
5. Cook for about 10 minutes.
6. When the frittata is softly set and golden underneath, remove the pan from the
heat.
7. Place the pan under the grill for a few minutes and cook until the top of the frittata
is set and golden.
8. Cut the frittata into slices and serve on warmed plates.
9. Using this as a mid-week dinner, it is lovely with a baked potato and a side salad.

                                           21

Chicken & Veg Soup:

This is by far one of the most nutritious post school/afternoon snacking ideas. I
bring it with my in a flask when I’m busy.

Prep Time: 10 minutes
Cook Time: 40-45 minutes
Serves: 4

Ingredients:
• 2 tbsp coconut oil
• 4 celery sticks, roughly chopped
• 2 carrots, peeled and roughly chopped
• 1 onion, roughly chopped
• 2 skinless chicken breast fillets, diced
• 2 potatoes, peeled and diced
• 2 sweet potatoes, peeled and diced
• ½ butternut squash, peeled, deseeded and diced
• 500ml chicken stock
• 1 tbsp dried mixed herbs
• 300 ml milk
• salt and pepper

Method:
1. Heat the oil in a large pan over a medium heat.
2. Add the celery, carrots and onion and cook for 10–15 minutes, until softened.
3. Add the chicken, potatoes, sweet potatoes, butternut, stock and herbs to the pot
and bring to the boil. Reduce the heat, cover and simmer for 30 minutes.
4. Remove from the heat and stir in the milk. Purée with a hand blender until smooth.
5. Season to taste and ladle the soup into warmed serving bowls.

                                          22

Pecan & Date Loaf:

Prep Time: 10 minutes
Cook Time: 45 minutes

Ingredients:
• 125g wholemeal four
• 75g self-raising four
• 70g pecans, chopped
• 6 dates, pitted and finely chopped
• 120ml apple purée
• 100ml almond milk (or regular milk)
• 6 tbsp date syrup
• 1 tsp vanilla extract
• 20g pecans, whole

Method:
1. Preheat the oven to 150°C/300°F/gas 2. You will need a 900g (2lb) silicone loaf
tin.
2. Sift the fours into a large bowl and mix in the pecans and dates.
3. Mix the apple purée, almond milk, date syrup and vanilla extract in a medium bowl.
4. Pour the wet ingredients into the dry ingredients and mix well.
5. Pour the batter into the loaf tin. Sprinkle the remaining pecans on top.
6. Bake for 40 minutes, then increase the heat to 180°C/350°F/gas 4 for a further 5
minutes. This gives the loaf a nice crust.
7. Remove the loaf from the oven and leave it to cool in the tin for 10 minutes.
8. Carefully remove the loaf from the tin and allow to cool on a wire rack.
……………………………………………………………………………….

No Dough Pizza:

Prep Time: 5 minutes
Cook Time: 10 minutes

Ingredients:
• 4 tortilla wraps
• 2tbs tomato Passata/basil pesto
• Toppings of choice, for example, cooked chicken, sweet corn and thinly sliced veg
• 200g Grated cheese of your choice

Method:
1. Preheat oven to 180C/ gas 4. Line a baking tray with parchment paper.
2. Spread an even layer of the passata/ basil pesto, or both if you like, over the
wraps.
3. Top with toppings of your choice and scatter over the cheese.
4. Place on a prepared tray and bake in the oven for 10 minutes.
5. Cut the cooked pizza into slices and serve on a warmed serving plate with sides of
your choice

                                         23

Red Lentil Dahl:

This is a great meat free option. If you’re doing it for the kids, you might want to go
easy on the chilli.

Prep Time: 10 minutes
Cook Time: 25 minutes
Serves: 4

Ingredients:

• 2 tbsp olive oil
• 2 onions, finely sliced
• 5 garlic cloves, crushed
• 1 red chilli, deseeded and finely chopped (Optional if cooking for kids)
• 2 thumb size pieces of ginger, peeled and grated
• 2 tsp coriander
• 2 tsp cumin seeds
• 2 tsp medium curry powder
• 1 tin chopped tomatoes
• 1 tin coconut milk
• 300mls water
• 3 potatoes, peeled and chopped into bite size chunks
• 250g red lentils
• 4 tbsp natural yoghurt
• 4 tbsp flaked almonds
• Salt and pepper for seasoning

Method:

1. Heat the olive oil in a big pot over medium heat.
2. Add the onion and cook for ten minutes, if the pot starts to dry out add a little
water.
3. Add in the garlic, chilli, ginger and spices and cook for 1 minutes stirring all the
time.
4. Stir in the tomatoes, coconut milk, water and potatoes and simmer for 10 minutes.
5. Add in the lentils and simmer for a further 15 minutes, until the lentils are cooked.
6. Ladle the Dahl into warmed bowls. Serve with a dollop of yoghurt and scatter the
faked almonds on top.

                                           24

Beef Stir Fry:

This is a great quick mid-week option. Just use whatever vegetables you have. If you
have enough ingredients, use the beef and veggie mix as a delicious pitta filling for
lunch tomorrow.

Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 2

Ingredients:

• 2 tbsp coconut oil/olive oil
• 200g lean beef fillet, thinly sliced
• 1 carrot, peeled and finely sliced
• A handful of baby corn, sliced lengthways
• A handful of broccoli florets
• A handful of sugar snap peas
• A handful of shredded white cabbage
• 3 tbsp sweet chilli sauce
• 2 tbsp soy sauce
• Basmati rice, to serve

Method:

1. Heat the coconut oil in a large pan or wok over medium-high heat.
2. Add the beef and stir-fry for about 10 minutes, until browned all over.
3. Remove the beef and juices and set aside.
4. Add all the vegetables to the pan and stir-fry for about 5 minutes.
5. Add the sweet chilli sauce and soy sauce and stir-fry for 2 minutes.
6. Return the beef and juices to the pan, mix well and heat through.
7. Divide the stir-fry between warmed serving plates and serve with basmati rice.

                                         25

Super-Fast Chicken Stir-Fry:

Any dinner that is done in under 20 minutes is a great mid-week option. If you can
make extra of this please do as it is a delicious pitta filling for lunch the next day.

Prep Time: 5 minutes
Cook Time: 15 minutes
Serves: 3-4

Ingredients:

• 2tbsp coconut oil/olive oil
• 3 skinless chicken breast fillets, cubed
• 4 garlic cloves, crushed
• 2 thumb-sized pieces of fresh ginger, grated
• 1 onion, finely chopped
• ½ red chilli, finely chopped (optional if cooking for kids)
• a handful of broccoli, broken into small florets
• 1 pepper, finely sliced
• 3 portions straight-to-wok rice noodles
• 2 tbsp soy sauce
• juice of 1 lime
• 4 tbsp cashew nuts, chopped
• a handful of mint leaves, chopped

Method:

1. Melt the oil in a large pan over a medium heat.
2. Add the chicken and cook for 5 minutes or until cooked through.
3. Remove the chicken and set aside.
4. Add a teaspoon of coconut oil to the pan and increase the heat to medium-high.
5. Add the garlic, ginger, onion and chilli and stir-fry for about 3 minutes.
6. Add the broccoli and pepper and stir-fry for another 3 minutes.
7. Return the cooked chicken the pan and add the noodles, soy sauce and lime juice.
8. Stir well and cook for 3 minutes or until the chicken and noodles are heated
through.
9. Divide the stir-fry between warmed serving bowls.
10. Sprinkle over the cashew nuts and mint. Serve without delay.

                                            26

Quick Coconut & Basil Chicken:

This dinner will be whipped up super-fast which is ideal for mid-week.

Prep Time: 5 minutes
Cook Time: 15-20 minutes
Serves: 2

Ingredients:

• 2 tbsp olive oil
• 4 shallots, finely sliced
• 2 leeks, trimmed and finely sliced
• 1 red chilli, deseeded and finely chopped (optional if cooking for kids)
• 2 skinless chicken breast fillets, cubed
• 1 tbsp fish sauce
• 1 tsp agave syrup
• a handful of basil leaves, torn
• 300ml coconut milk
• brown or basmati rice, to serve

Method:

1. Heat the olive oil in a large pan over a medium heat.
2. Add the shallots, leeks and chilli and cook for about 10 minutes.
3. If the pan gets too dry, add a dash of water.
4. Add the chicken and cook for about 5 minutes, stirring often.
5. Add the fish sauce, agave syrup, basil and coconut milk to the chicken in the pan.
Stir well and cook for 2–3 minutes.
6. Serve piping hot in warmed serving bowls along with some brown or basmati rice.

                                           27

Creamy Chicken & Pistachio Pasta:

This a firm favourite in my house for a fast-mid-week dinner option.

Prep Time: 5 minutes
Cook Time: 10-15 minutes
Serves: 2

Ingredients:

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 chicken fillets, cubed
• 4 tbsp crushed pistachios
• ½ red chilli, finely chopped
• 180ml cream
• 100g pasta
• 2 tbsp Parmesan
• a handful of mint leaves, chopped
• 2 tbsp sunflower or pumpkin seeds
• salt and pepper

Method:

1. Heat the olive oil in a large pan over a medium heat.
2. Add the onion and cook for 5 minutes.
3. Add the chicken and cook for 5 minutes.
4. Add the pistachios and chilli and cook for 5 minutes.
5. Stir in the cream, reduce the heat and simmer for 5 minutes.
6. Meanwhile, cook the pasta according to the instructions on the package.
7. Drain the pasta and tip it into the pan with the cream sauce.
8. Add the Parmesan, mint and seeds and stir well to coat the pasta.
9. Season to taste and divide the pasta between warmed serving bowls.

                                         28

Slow Cooker Beef Stew:

My slow cooker is years old but is used an unbelievable amount in my house during
the winter months. This beef stew is very low maintenance and is super tasty.

Prep Time: 10 minutes
Cook Time: 4 hours
Serves: 3

Ingredients:

• 400g lean stewing beef, cut into 3cm pieces
• 4 carrots, peeled and chopped
• 2 onions, finely sliced
• 4 garlic cloves, crushed
• 2 bay leaves
• 1 litre beef stock
• 2 tbsp four
• steamed vegetables, to serve
• mash or baked potatoes to serve

Method:

1. You will need a slow cooker with 3.5 litre capacity.
2. Preheat the slow cooker (if recommended by the manufacturer).
3. Place the beef, carrots, onions, garlic and bay leaves in the slow cooker.
4. Use a whisk to blend the beef stock and four.
5. Pour the stock into the slow cooker, using just enough stock to cover the
ingredients.
6. Set the slow cooker to high and cook for 4 hours, stirring a few times.
7. Ladle the stew into warmed serving bowls. Serve with steamed vegetables

                                         29

Honey Soy Salmon with Noodles:

This is a great fish dinner idea. The honey adds a little sweetness to the fish and this
dinner will not take you very long.

Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 2

Ingredients:
• 2 ´ 100g salmon fillets, skinned and pin boned
• 1 tbsp butter
• 1 tbsp honey
• 1 tbsp soy sauce
• juice of 1 lime
• 1 tbsp coconut oil
• 1 red pepper, finely sliced
• ½ aubergine, diced
• a handful of broccoli, broken into small florets
• a handful of chopped scallions
• 300g straight-to-wok rice noodles

Method:
1. Preheat the oven to 180°C/350°F/gas 4.
2. Place the salmon fillets skin-side down on a non-stick ovenproof dish.
3. Smear the butter over the salmon fillets.
4. Mix the honey, soy sauce and lime juice in a small bowl. Pour half of this dressing
over the salmon fillets.
5. Place the salmon fillets in the oven and roast them for 20 minutes or until cooked
through.
6. Meanwhile, melt the coconut oil in a large pan over a medium-high heat.
7. Add all the vegetables and stir-fry for about 5 minutes.
8. Add the noodles and the remaining dressing. Stir well and cook for 3 minutes or
until the noodles are heated through.
9. Divide the stir-fry between warmed serving bowls.
10. Top with the roasted salmon and serve without delay.

                                           30

Slow Cooker Chicken Curry:

This curry is packed full of flavour and will easily last for a couple of dinners. If you
are in a big hurry mid-week consider buying premade rice packets, these can be
popped in the microwave and heated up super-fast.
Prep Time: 8 minutes
Cook Time: 3-4 hours
Serves: 3-4

Ingredients:
• 1 tbsp. coconut oil/olive
• 1 large onion, finely sliced
• 4 part boned chicken fillet, diced
• 2 cloves garlic, crushed
• 1 tbsp. ginger, grated
• 2 tbsp. tikka masala powder
• 1 tin chopped tomatoes
• 1 tin coconut milk
• 1 tin chickpeas, drained and washed
• 1 handful of baby spinach
• Brown rice, follow instructions on pack.

Method:
1. Melt the oil in a large saucepan over medium heat.
2. Add onion, ginger, garlic and tikka powder fry for 3-4 minutes until the onions
begin to soften.
3. Add the chicken and fry for 2-3 mins. Tip the contents of the saucepan into the
slow cooker.
4. Add the tin of tomatoes and coconut milk to the slow cooker. Set the slow cooker
to high and cook for roughly 4 hours.
5. Prior to removing the curry from the slow cooker, add the tin of chickpeas and
handful of baby spinach.
6. Serve with brown rice in warm bowls.

                                             31

Shepherd’s Pie
This is the most popular dinner in my house. When I’m making shepherd’s pie, I like
to double all the ingredients and make a large one or 2 medium sized ones, so I have
one for the next night or one to pop in the freezer for another night.

Prep Time: 20-25 minutes
Cook Time: 20 minutes
Serves: 2
Ingredients:
• 1 tbsp olive oil
• 2 onions, finely chopped
• salt and pepper
• 2 garlic cloves, crushed
• 450g lean minced beef
• 200g tinned chopped tomatoes
• 3 tbsp Worcestershire sauce
• 2 tbsp tomato purée
• 2 bay leaves
• 4 medium potatoes, peeled and quartered

Method:
1. Preheat the oven to 180°C/350°F/gas 4.
2. Heat the olive oil in a large pan over a medium heat. Add the onions and a pinch
   of salt.
3. Cook for about 5 minutes, until softened. Add the garlic and cook for 2 minutes.
4. Add the mince and cook for about 10 minutes, until browned. Stir in the chopped
   tomatoes, Worcestershire sauce, tomato purée and bay leaves and bring to the
   boil.
5. Reduce the heat, cover and simmer for about 15 minutes, stirring occasionally.
   Meanwhile, make the mash. Boil the potatoes in salted water for 10–15 minutes,
   until tender. Drain, season and mash well.
6. Place the cooked mince in a large ovenproof dish and top with the mash. Bake
   for 20 minutes.
7. Divide the pie between warmed serving plate

                                         32

Back to School Snack Guide
• Naked bars

• Raw fruit and nut bars

• Pip & Nut butter - 30g sachets

• Oatcakes

• Nuts & seeds - 30g sachets

• Good 4 U snack packs

• 2 pack rice cakes

• Piece of fruit

• Wyldson trail mixes

• Small dark chocolate bars - 70% + cocoa

• Small smoothie carton e.g. Innocent smoothies

• Small bag of popcorn

• Raisins & cheese

• Piece of cheese & fruit

• Slice of pecan & date loaf

• Apple slices & but butter

• Peppers & hummus

• Carrot sticks & hummus

• ½ wrap and grated cheese

                                   33

Sample Shopping List
Fresh/Dried Fruits & Vegetables

Dried fruit (dates, mango, apricots, raisins)
Fruit ( berries, bananas, apples, oranges, kiwi, grapefruit, avocado, lemon, limes)
Salad (rocket, spinach, lettuce, spring onions, tomatoes)
Vegetables (carrots, peppers, onions, courgette, beetroot)

Frozen Foods

A selection of meat, poultry & fish
Frozen fruit
Frozen vegetables
Frozen herbs and spices

Carbohydrates

Couscous
Quinoa
Rice
Wholemeal pasta
Straight to wok noodles
Potatoes/sweet potatoes
Rice cakes
Wholemeal/sourdough bread
Wholemeal pitta/wrap

Protein

Turkey mince
Beef mince
Salmon
Cod
Hake
Smoked mackerel
Prawns
Eggs

Dairy

Milk
Natural yogurt
Cheese-cheddar
Feta
Blue

                                           34

Tinned Foods

Tomatoes
Beans/lentils
Fish (spring water or tomato sauce)
Coconut milk
Fruits (in its own juice)

Oils

Cooking oils (olive oil, coconut oil, rapeseed oil, salad oil, extra virgin olive oil)
Curry pastes (Thai green curry or korma)

Condiments

Soy sauce (brand Kikkoman)
Fish sauce (brand Squid)
Cacao powder
Honey/maple syrup
Stock (vegetable, chicken or beef)
Dried herbs and spices (chilli flakes, basil, cinnamon, turmeric, garlic, oregano,
thyme, dill, curry powder)
Sea salt and black pepper
Baking powder
Vanilla extract

Healthy Fats/Protein

Nut butter (avoid ones with palm oil or sugar)
Nuts (walnuts, pecans, almonds, cashews)
Seeds (chia seeds, flaxseeds, pumpkin, sunflower seeds)

Extras

Tea
Herbal tea (mint or mixed berry)
Coffee beans
Dark Chocolate

                                              35

Your Shopping List

         36

37

WEEKLY FAMILY FOOD PLANNER

            38

Supplements

I often get asked about supplements. Are they necessary for a healthy,
energetic life? Or are they just a waste of money?

My personal belief is that supplements can be beneficial to a
consistently good quality diet. They are not a replacement for good food;
no supplement will erase a bad diet. But they do have their place and
this is a good time of year to consider your supplement options.

Ever before you consider a supplement, make sure you have the basics
covered. Focus on getting enough sleep, rest and recovery. Make sure to
exercise and adequately manage your stress levels.
If you have a solid nutrition foundation in place but still feel like you are
lacking then I would suggest getting a full blood panel done to identify
any potential deficiencies. I get mine done twice a year and based on the
results, your doctor, pharmacist or dietician can advise you on the next
best step for you.

Will all of the running and racing at this time of the year your immune
system can take a hit. I have included a few supplements that I think are
beneficial for this time of the year for busy parents. Be sure to check
with a doctor or pharmacist before taking supplements to ensure they
don’t contraindicate with medications and that they are something that
could work for you etc

                                     39

Omega 3:

- Omega 3 is fantastic for heart health, brain health, inflammation and
  much more.
- Our bodies cannot produce these essential fatty acids; we must rely
  on food and supplements to meet our requirements.
- The two most important ones are EPA and DHA, found in oily fish like
  salmon and mackerel. The third ALA, is found in flax seeds and chia
  seeds but needs to be converted to EPA and DHA by the body before
  it can be utilised which isn’t as efficient.
- If you are not consuming at least two portions of oily fish a week,
  taking a fish oil supplement may be a good idea. If you are vegan an
  omega 3 supplement derived from algae would be a great alternative.
- Discuss with a medical practitioner if you are taking medications as
  Omega 3 supplements may contraindicate.
- Brand recommendations: Wiley’s Finest and Somega.

Probiotics:

-   Gut health is incredibly important. Probiotics are fantastic for
    improving gut health, digestion and boosting immunity.
-   Probiotics can be a good way to boost your immunity for this time of
    the year.
-   Foods naturally rich in good bacteria include natural yoghurt, kefir,
    fermented vegetables like kimchi or sauerkraut, fermented soy like
    miso and tempeh, kombucha.
-    Remember though, maintaining a healthy gut goes way beyond
    taking a probiotic supplement. Living a healthy lifestyle, getting good
    sleep and eating real food with lots of fibre is the key to a healthy gut.
-   Brand recommendations: Optibac or Biokult.

                                      40

Vitamin D3:

-   Vitamin D3 is important for the absorption of calcium to maintaining
    and improving bone health as well as boosting immunity
-   It can be produced by the skin following exposure to sunlight or we
    can obtain a small amount from the diet.
-   From October to March there is insufficient quality and quantity of
    sunshine to facilitate adequate Vitamin D production. This is where
    supplements can be beneficial with experts recommending we take
    10 micro grams each day during winter.
-   Brand recommendations: Somega and Viridian

Multi vitamin and mineral:

- These can be used to fill in any nutrient gaps in your diet and to
  correct some basic nutritional deficiencies.
- It can be a great all-rounder to allow you to get a little of a wide range
  of vitamins.
- Brand recommendations: Revive active and GoHealth

My take home advice would be to focus on the basics first. Then spend
time really reviewing what will benefit you and where you should invest
your money. Chatting to your healthcare practitioner is always a good
idea before purchasing any supplement.

Brands available on Shop.Derval.ie:

                                     41

Mindfulness for Stress

Back to School can be a stressful time for many of us so I wanted to
include a mindfulness exercise to support you through this time. This
three step process is called Three Minute Breathing Space and is a very
useful tool to draw on in times of stress or overwhelm. You can talk
yourself through the three steps in your own head when you become
familiar with them. It can be carried out with eyes open or closed, during
a private moment to yourself, or even mid-conversation without anybody
else realising. Despite its name, it can be adapted to fit into whatever
time you have to give it. It’s a perfect pause and stocktake to incorporate
into your day, to recalibrate or simply check in.

Step 1: Broad Awareness. Take a few moments to become aware of your
present experience. What can you see, hear, feel, taste and smell? How is
your mind right now? Any emotions present? It’s really helpful to start with
this little mini audit to get a handle of where you’re at.

Step 2: Anchoring. Bring your focus of awareness narrower and narrower
until it’s resting on the breath. Notice the in-breath and the out-breath.
Watch it without interfering with it for a few moments. This helps to
ground you, bring you back to the present moment, and simplify your
experience.

Step 3: Expansion. Gradually expand your awareness to include the whole
body as it’s breathing, and your immediate surroundings. Check in too with
your thoughts and emotions. See if things are as they were when you
began, or if there’s been a shift in anything, even just in perspective or the
sense of space around a situation.

                                      42

Having completed the three minute breathing space meditation, take
some time to go through the following questions.

Step 1: What did you notice about your surroundings, your emotions, body
and/or mind?

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

Step 2: How did it feel to narrow your focus of awareness? Was it
challenging? What did you observe?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

Step 3: Expanding the awareness back out. Did you witness any shift in
your prior experience, or in how you related to it? Any changes in thoughts,
emotions or sensations in the body?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

                                     43