Eat better, feel better as part of healthy eating campaign

The Evening Times has teamed up with the Scottish Government’s Eat Better Feel Better campaign to help parents and families find quick, easy and affordable ways to make healthy changes to their diet.

The campaign – which is now into its second year - has worked extensively with major retailers across the country and reached thousands of families at roadshows and community groups across Scotland.

Public Health Minister Maureen Watt said: “For many families across Scotland, buying, cooking and eating healthy food can be a real challenge.

“By working with families over the past year, we’ve helped many to make significant improvements to their daily diets, including dealing with fussy eaters and shopping on a budget to planning meals and finding time to cook.

“Eat Better Feel Better addresses the various challenges faced by families by providing lots of practical hints, tips and recipes to help families eat more healthily.

“That’s why we will continue to work closely with retailers and community groups to help Scotland’s families eat better and feel better.”

Bailie Liz Cameron, Executive Member for Children, Young People and Lifelong Learning at Glasgow City Council, said: “This is a wonderful project for our schools, children and families as it tackles a number of worthy issues.

“The education benefits of eating and adopting a healthier lifestyle are well researched and we will support any initiatives that encourage our young people to help maintain this.”

The campaign has enlisted the support of major Scottish supermarkets including Lidl, Aldi, Asda, The Co-Op, Scotmid and Morrisons.

Kevin Love, executive chef at Lidl, believes the Eat Better Feel Better campaign is a fantastic initiative.

“Lidl has been a supporter of Eat Better Feel Better since day one and we’re delighted to be part of something that aims to help families cook and eat healthy food,” he said.

“Good, well-cooked food doesn’t have to be expensive or complicated. It's disappointing when you find out how many people struggle to find time to cook.

“As a nation we are very time poor, so convenience food has become the norm for many families. With just a little knowledge and more importantly a desire to eat better, people can prepare great seasonal food which is so much healthier for themselves, their families and their bank balances.”

Michelin-starred chef Kevin, who has worked for Heston Blumenthal, visits primary schools to encourage children to take the ‘eat better, feel better’ message home.

He explained: “I learned to cook with my mum, who used to cook from scratch curries, spaghetti bolognaise and all the classics. I think today’s young people are not as exposed to foods and cooking as they should be.

“I think that kids should learn cooking skills wherever they can whether that’s at school or at home.”

Mum-of-two Judith McLean is also backing Eat Better Feel Better.

She said: “My two toddlers can be quite fussy about food with one preferring meat over veg and the other only wanting veg and no meat and I’ve often found it difficult to convince them to eat a well-balanced meal.

“I’ve lost count of the number of battles we’ve had in the kitchen and I understand why, as an exhausted parent, many of us give in and let the kids get their own way at mealtimes. I’ve even promised sweet treats as a reward for eating something healthier at a mealtime, which completely cancels out the benefits.”

Judith added: “Frustrated, I went to a local community group to get some advice on tackling this problem.

“It’s taken time, but some simple tricks like getting my four year old involved in meal planning and helping to prepare food makes her far more likely to try new things.

“We now sit down as a family on a Sunday and plan the week’s meals. By the time the meal comes around, the kids are happy to eat it because they’ve played a part in deciding what we’re having. It sounds too good to be true, but these simple tactics have worked for me and many other parents that I know.”

Today we are kicking off our Eat Better Feel Better series of features with some easy recipes to try at home. Each week we will be publishing handy hints and tips, recipes and interviews to help you and your family find ways to eat more healthily.

You can find out more on our website www.eveningtimes.co.uk and at EatBetterFeelBetter.co.uk or check out Facebook.com/EatBetterScotland for more recipes, tips from parents and retailer offers.

RECIPES

Vegetable Pizza

Ready in 40 mins

Serves 4, costs less than £4

Cooks in 30 mins

Ingredients

2 Plain Shop Bought Pizza Base, Large (600g)

1 Tin Chopped Tomatoes (400g)

1 Tablespoon Tomato Puree (15g)

1 Teaspoon Mixed Herbs (1g)

2 Red Peppers, Medium Sized (320g)

8 Mushrooms, Medium Sized (80g)

4 Tomatoes, Medium Sized (340g)

2 Red Onions, Small Sized (120g)

2 Tablespoons Cheddar Cheese, (Grated) (20g)

Method

Heat the oven to 190°C / 375°F / 170°C fan oven / gasmark 5 - follow the temperature instructions on the back of the pizza base box.

Drain the chopped tomatoes of some juice and add to the pan with the tomato puree and dried mixed herbs. Simmer over a low heat until slightly thickened.

While the sauce is simmering, wash and slice the peppers and tomatoes. Rinse or wipe the mushrooms and slice them. Peel and chop the red onions and grate the cheese.

Spread the tomato sauce onto the plain pizza bases and dress the pizzas with the pepper, mushrooms, tomatoes and red onion.

Finish with a thin layer of grated mature cheese.

Bake in the oven for 15-20 minutes and enjoy hot.

Time Saver Tip - Buy a pre-made cheese and tomato pizza and add your own toppings.

Tip for Kids - Choose their favourite toppings and get them to decorate the pizzas before they go in the oven.

Apple and Raisin Cake

Ready in 1 hr 45 mins

Serves 12, costs under £2.00

Cooks in 1 hr 30 mins

Ingredients

10 Tablespoons Self Raising Flour, Level Tablespoons (200g)

9 Tablespoons Low Fat Spread (120g)

6 Tablespoons Brown (Demerara) Sugar (120g)

2 Teaspoons Ground Mixed Spice (6g)

2 Eggs (100g)

3 Apples, Average Sized (336g)

5 Tablespoons Raisins (150g)

5 Dessert spoons Semi Skimmed Milk (50ml)

Method

Preheat the oven to 160°C / 140°C fan oven / 300°F / gas mark 4.

Mix spread and sugar together in a large bowl then crack the eggs into the bowl and in with flour and mixed spice.

Peel and core the apples then cut into small chunks.

Gently stir in the apple and raisins and gradually add the milk until the mixture drops off the spoon without needing to shake.

Line a 20cm round or square baking tin with greaseproof (baking) paper then pour mixture into the tin and smooth with the back of the spoon.

Bake in the oven for 1- 11/2 hours until the cake is well risen, golden brown and firm to touch.

Remove from the tin by slipping a knife around the edges to loosen the cake and allow to cool before serving.

Time Saver Tip - Can be made in advance: store in an airtight container once cooled.

Tip for Kids - They will enjoy weighing and mixing the ingredients together.