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Eat well in winter The dark and dreary months are the perfect time to eat well, Catherine Matthews, Nutritionist with Tesco Health & Wellbeing, advises. Winter can be long, cold, wet and hard to stomach. It’s all too easy during these damp months, when we are feeling a bit blue, to comfort eat to get ourselves through. Then, when New Year’s comes around we are left feeling under pressure to visit the gym and make up for our gorging. But it doesn’t have to be this way. Just because it’s winter doesn’t mean you should skip the fruit and veg section. Root vegetables, as their name suggests, are plant roots largely consumed as vegetables. In Ireland they tend to be in season in the autumn and winter months, and their earthy flavours are perfectly suited to soups, stews, broths and other warming dishes. Root vegetables grown in Ireland include parsnips, carrots, beetroot and swede, though more unusual choices such as celeriac and Jerusalem artichokes are becoming more popular and make great cold-weather fare. Root vegetables are packed with vitamins and minerals, making them a seasonal must. Let’s not forget those little vegetables that divide nations, you either love or hate brussel sprouts. Whatever your opinion is, it is difficult to imagine Christmas without them. Other vegetables packed with goodness include mushrooms and kale – an excellent source of vitamin K, important for normal blood clotting. Rich in carbohydrates, potatoes are a great source of energy for the body and they really come into their own in winter. They sometimes get a bad rap for being a white starch, thrown into the same category as white rice or white bread. But unlike those other starches, which have indeed been stripped of healthful nutrients, potatoes are a whole food that contains several beneficial nutrients. They are high in Vitamin C and potassium. A medium jacket potato provides almost half the RDA of vitamin C in one go. An average potato has about 100 calories and they are virtually fat free. Get creative with soups! Using the wide variety of vegetables available in Ireland during the winter you can create a wide variety of soups, broths and stews. These are highly nutritious, offering as they do a healthy, vegetarian option. Soups are a smart way to use up any leftover vegetables from yesterday’s dinner. Winter isn’t the best time for fruit, but certain Bramley apples and pears are readily available. Whip up delicious desserts with these fruits, such as stewed apple and baked pears – perfect for heating you up. If you want to create a scrumptious winter treat but you’re stuck for ideas, turn to page 21 where you will find a gorgeous recipe for creamy Homegrown colcannon mash. You can view more of our articles and healthy recipes at: www.tesco.ie/healthandwellbeing 18
Cooking can be a family activity Baking and cooking can be great activities to strengthen bonds between family members. Old recipes, passed down from grandparents to parents and from parents to children, can give families a real sense of pride and identity Participating in the preparation of family dishes can have benefits for each family member. While experimenting in the kitchen, children can learn about healthy eating and nutrition and also develop their palate. Having children participate in the preparation of meals or snacks helps them to make better eating choices and also encourages them to try new things – picky eaters are more likely to try the foods that they have cooked! It also helps children to realise that food does not just appear on the table and familiarises them with the cooking process. Also, when all the little helpers are on board, this means that mum and dad will have to spend less time making meals. After all cooking should not be seen as a chore. Top Irish chef and co-owner of Pichet restaurant, Stephen Gibson says that parents can teach their kids basic cooking techniques. And even if they face resistance in the beginning, there are some great ways to get the kids involved. “People’s lives are very busy,” says Stephen, “but many hands do make light work. It is easy to get the kids involved but the initiative must come from the parents. If every member of the family has their own task to take care of, preparing the meal can become a family activity. Stephen has fond memories of rolling his sleeves up and helping out with the cooking when he was a youngster. “When I was growing up in Donegal we all got involved - whether it was shelling peas or actually cooking! “I started to cook at a young age when my Mother gave me little jobs in the kitchen. And I always enjoyed it. I think it would be fairly simple to incorporate one little thing into each meal that the kids can be in charge of.” While some kids may seem reluctant at first Stephen believes that by participating in baking they can, over time, develop a general interest in food. “Baking is the gateway to getting kids involved with food. Because they are making sweet things, the sugar, the different baking smells in the kitchen and the chance to dip their fingers in chocolate should keep most kids interested. Take a cup cake for example, they are fun to make and the child can enjoy the treat at the end. “After that you can move on to all sorts of dishes including the Sunday family lunch!” Kids can help with cooking as they grow Little chefs Children under the age of six have not spent much time in the kitchen so everything will be new to them. There are a number of ways these kids can get involved and familiarize themselves with cooking such as: • Washing fruits and vegetables and tearing lettuce for a salad • Mixing with a large spoon • Decorating cookies and cakes with icing sprinkles • Sifting flour • Cleaning tables and worktops Novice chefs Once a child has mastered these early skills they can move on to some bigger tasks. Most children between the ages of seven and 10 should be able to: • Measure ingredients • Read recipes • Set out the correct ingredients for recipes 19 And, with adult supervision • Stir stovetop items such as gravies and sauces (children should be tall enough to see into pot before trying this) Master chefs By their teenage years, kids will be able to take on some more complex tasks. Teens can get creative in the kitchen with the ingredients they use and the recipes they try out. • Use different kitchen appliances • Bring out your artistic side by experimenting with different colors and textures in meals While children may feel they are ready to take on any task in the kitchen it is important to remind them that certain tasks require supervision. Be sure to remind them of any safety guidelines before they start a task.
Page 1: Homegrown to Homemade A Recipe Book
Page 4 and 5: Fun in the sun The company of famil
Page 6 and 7: Irish Goat’s Cheese It would be d
Page 8 and 9: Irish potatoes Tesco potatoes are w
Page 10 and 11: How to throw the perfect Halloween
Page 12 and 13: Irish Apples The secret to a perfec
Page 14 and 15: Sometimes going out on the town fee
Page 16 and 17: Irish Chicken Andrew has been buyin
Page 20 and 21: Irish Cabbage Lisa Rowan is passion
Page 22 and 23: St Valentine St Valentine - in the
Page 24 and 25: Irish steak When preparing steak yo
Page 26 and 27: Easter treats Easter egg hunts are
Page 28 and 29: Irish Cauliflower Cauliflower can g
Page 30 and 31: Ireland’s picnic hotspots When it

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