Healthy Lunches

Considering Nutrition…

As human beings, we are deeply related to the natural world which surrounds us, be it rock, plant, stone or animal, and yet all substances taken into the body have to be completely broken down, (annihilated is not too strong a word!) in the digestive system until they reach a simple state, completely free from all previous characteristics which connected them to their environment. They go through a kind of ‘nil point,’ before we begin to create human substance, our substance, with our own powers of assimilation. If the substance is inadequately destroyed, in the digestive system, we become unwell, and if our powers of assimilation are weak, we also become unwell.

Very generally speaking, we become stronger and increase in vitality, when the body is stimulated, challenged, to engage powerfully with the substances from the world.

Children’s nutrition should ideally be as ‘whole’ (unprocessed) as possible, apart from ordinary cooking methods. This provides ‘exercise’ for the digestive forces so that they can become stronger. If food is processed there is so little work for the body to do, that there is an overall long-term weakening effect. Quality in diet arises through a number of factors. A balance of all the different foodstuffs, a wide variety of foods, attention to how the food is grown, prepared and stored are all relevant in assessing whether a diet may be a healthy one or not.

The tuck-shop at Roseway is striving to prepare good quality food for children and many of them make good use of this cheerful facility.

It is also heartwarming for children when a parent has packed a lunchbox full of home goodies and the odd treat.

Most children are really hungry by 1st break and need something substantial. Remember whole food is best and you can include some extras to nibble on afterwards, like fruit, nuts, date balls etc.

If the blood sugar is kept level, the child is usually more emotionally and intellectually stable, and therefore much more capable of meeting the demands of the school day.

For school time, we strongly discourage shop bought sweet biscuits, muffins or cakes, dessert yoghurts, yogi sip, fizzy drinks and sweets. All of these foods have a very high glycemic index and are usually over-processed. They are nutritionally ‘empty’ and provide no value for the child’s development. The children often become restless and can have quite significant mood changes after eating these foods, so they are really best avoided.

Good food helps to keep body and soul (and spirit) together.

Roseway Café

Our Roseway Café is proud of the fact that we serve wholesome, “home-cooked” meals and snacks to our students. All baked goods are prepared daily in our kitchen, using fresh good quality ingredients. Our flour is stone-ground, eggs free-range and we use low GI recipes wherever possible.

Ingredients are carefully selected and we don’t use any pre-mixed powders, sauces etc in our meals, ensuring that the preservative and flavourant content is kept to a minimum. We recently purchased a food dehydrator and will be drying our own selection of Sulphur dioxide free dried fruit.

Fresh produce is supplied by the school’s Biodynamic / Organic garden and the local greengrocer.

We use free-range, hormone and antibiotic-free meat and chicken from Highbury Organic butchery.

A nutritious lunch is prepared every day, including a vegetarian option, and we are expanding our In addition to the lunch meal the following are available daily.

Muesli and yoghurt, fresh fruit, muffins and crunchies, roasties (roast butternut and sweet potato), toasted sandwiches, mini-quiche, fritters, soup and bread and homemade pies.

Snacks, plain salted chips, dry wors, banana chips, popcorn, mixed tree nuts, dried fruit, choc-chip apricot bars and muesli bars.

Recipes for healthy lunchboxes

Quick and easy wrap fillings

Quick and easy wrap fillings

For a gluten-free option serve as a salad or wrap in a lettuce leaf. Suggested fillings: Vegetables: Lettuce cut up into ribbons Grated beetroot Grated carrots Diced tomatoes Diced cucumber Sliced mini corn Sliced boiled eggs Diced avocado Finely sliced spring onions...

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Healthy rolled oats breakfast muffins

Healthy rolled oats breakfast muffins

An apple, raisin and cinnamon flavoured oat muffin that tastes like baked oats porridge. Ingredients: 2½ cups rolled oats 1 tsp cinnamon 1 tsp baking powder ½ tsp pink salt 1/2 cup chopped dried apple 1 cup raisins 2 cups milk 2 tbsp coconut oil 1 egg 1/4 cup honey 1...

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Rainbow slaw salad

Rainbow slaw salad

A fresh, crunchy, healthy and juicy salad with a variety of colourful vegetables. Ingredients: Carrots Red cabbage White cabbage Snap peas Red bell pepper Yellow bell pepper Method: Grate the carrots. Slice up the red and white cabbage. Thinly slice the snap peas and...

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Fresh fruit and fruit salads

Fresh fruit and fruit salads

Choose from a rainbow of colours of seasonal fruit. Depending on the type of fruit, you can serve whole (e.g. apples and plums) or cut into bite size pieces (easier for younger children to eat) or mix fruit together to make up a fruit salad. Make sure that any fruit...

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Trail Mix

Trail Mix

Dried fruit, nut, seed and carob snack mix. The combination of different nuts (plain, unsalted), seeds, dried fruit and carob make this a healthy snack filled with protein, vitamins and other nutrients. Ingredients: Carob Cashew nuts Macadamia nuts Sunflower seeds...

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Chicken Strips

Chicken Strips

Quick and easy seasoned chicken strips baked in the oven. This chicken recipe is quick and easy to make and you can eat the chicken strips as they are or dip in a sauce, pack in your kids' lunch boxes, put in a wrap, a stir-fry or a salad. Ingredients: Boneless...

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Raspberry yoghurt

Raspberry yoghurt

Greek yoghurt contains high concentrations of probiotics which improve digestion and increase your immunity. This thick and creamy food is also a good source of protein and calcium. Mix your Greek yoghurt together with some juicy berries such as blueberries or...

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Crudités

Crudités

Eat a rainbow of raw nutritious vegetables cut into strips or bite size pieces. Crudités are the perfect way to ensure your body gets a variety of different phytonutrients (natural compounds in plants) essential for promoting and maintaining a healthy body and brain....

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