Week 1: A Healthy Summer Holiday

For the kids Summer is great, it’s all fun and games and they have absolutely no worries in the world. However, for parents we salute you. We know it is not easy task dealing with your kids for just over 6 weeks, without the sweet release of school. And we especially salute parents who are attempting to have a healthy summer holiday with their children, even though we know it can be difficult. But it doesn’t have to be…Check out some of these healthy recipes and activities that the whole family will love this Summer and you can thank us later… Recipes Why not try this healthy alternative to a British classic? Trick the kids into thinking it’s the usual fish finger dinner, when in fact they will be getting lots of yummy health benefits at just 50p a serving… Fish fingers and mushy peas Serves 4 Prep time: 15 mins Cook time: 10 mins Ingredients

• 600g sustainable firm, skinless white fish, like Pollock or hake
• 50g plain flour, seasoned
• 1 large egg, lightly whisked
• 200g fine fresh breadcrumb
• 2 tbsp vegetable oil
• 400g frozen peas
• Knob of butter
• Zest and wedges of 1 lemon
• Small handful of mint, finely shredded
• New potatoes, to serve (optional)

 

1. Slice the fish into 12 fingers, each about 3cm thick.
2. Put the seasoned flour, egg and breadcrumbs into 3 separate shallow bowls.
3. Dust the fish pieces first in the flour, then coat well in the egg, and cover completely in the breadcrumbs.
4. Put on a plate and chill for 15 mins.
5. Heat the oil in a large frying pan. Add the fish fingers and fry for 8 mins, turning occasionally, until golden and cooked through.
6. Meanwhile, add the peas to a small pan of boiling water. Cook for 4 mins until really tender.
7. Drain, tip into a bowl with the butter, zest and mint, and roughly mash with a potato masher. Season to taste and keep warm.
8. Serve the golden fish fingers with a generous spoonful of mushy peas, lemon wedges and new potatoes, if you like.

  Room for dessert? Treat your family to this cheeky little number, as it consists of the dreaded word, chocolate. However, this chocolate pudding doesn’t need to be a guilty pleasure this time, as each dessert is just 215 calories! And if chocolate is still on your absolute no no list, simply switch the chocolate with lemon for a zingy summer alternative! Chocolate muffins with hot chocolate custard Serves 6 Prep time: 10 mins Cook time: 10 mins Ingredients

• 1 tbsp cocoa powder
• 100g self-raising flour
• ½ tsp bicarbonate of soda
• 50g golden caster sugar
• 100ml skimmed milk
• 1 egg
• 2 tbsp sunflower oil, plus extra for greasing
• 2 x 150g pots low-fat custard
• 25g dark chocolate, chopped

1. Heat oven to 160C/fan 140C/gas 3.
2. Brush 6 holes of a muffin tin with a drop of oil.
3. Sieve the cocoa into a large bowl, then add the rest of the dry ingredients. Stir to combine, then make a well in the centre.
4. Beat the milk, egg and oil together in a jug, pour into the well, the stir quickly to make a batter.
5. Spoon into the muffin tin, then bake for 15 mins or until risen and firm to the touch.
6. Heat the custard in the microwave according to instructions, or in a pan, then tip in the chopped chocolate and stir until smooth.
7. Turn the puddings into bowls and pour the custard over.

Activities Need some inspiration while the kids are out of school? Why not try one of these fun ideas that will get all the family involved and trick the kids into being slightly healthier… Go to the farmer’s market. The best way kids learn healthy habits is by watching your habits. Teach them by letting them tag along to your local farmer’s market or supermarket and load up on fresh produce. Better yet? Let them each have a little bit of money to spend on something healthy, as they will find it fun to have an adult task to concentrate on. When you get home you can make healthy snacks or let them help you prepare a healthy dinner with the items you just purchased together. Sign up to a family fun run. Summertime has lots of family-style fun runs where little ones and even dogs and strollers are encouraged on race day. Your kids won't forget wearing their own race bib and jogging next to you as they cross the finish line. Plus you are teaching them the value of surrounding themselves with people who care about their health at a young age! Hold a car wash. Park your car in the driveway, put some tunes on and let your child give it a good scrub with a pot of water and sponge or with the garden hose. Get the whole family involved for added fun! Fly a kite. Kite flying is a traditional past-time that provides entertainment and enjoyment for all the family (not to mention a thorough workout). Pick a windy day and head to the hills/park/beach for a kite flying session to remember.