How To Get The Best From Your Fruit & Veg. Storing

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Buy vegetables as you need them and try to use them as soon as possible. Use tender vegetables like broccoli, lettuce and mushrooms early in the week and root vegetables nearer to the end.

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Most fruit is best stores in a bowl where air can circulate but store berries in the fridge. Take all Fruit and Vegetables out of plastic bags as soon as you get home, this way they will keep longer.

Vegetables are best stored in a cool, ventilated place out of direct sunlight.

PREPARING

Always wash Fruit and Vegetables just before eating. Where possible don't peel, as you will lose some vitamins.

Try to prepare vegetables just before cooking as cutting speeds up the loss of vitamins.

If fresh vegetables must be prepared earlier-don't leave them to soak in water. Cover with a lid or tin foil and put in the fridge-this will help reduce vitamin loss.

Remember raw Fruit and Vegetables are quick to prepare and don't use any fuel.

COOKING

When cooking vegetables always use a small anount of boiling water, put on a tight fitting lid and cook for a minimum amount of time until just tender. This will ensure that the least amount of vitamins are lost. Less fuel is used too!

Over-cooking kills the vitamins. Drain immediately and serve quickly. Save cooking water for stews or soups for added vitamins.

To save energy use a steamer basket and cook over potatoes or rice.

Fruit and Vegetables can also be microwaved. Simply sprinkle with water and cook on full power until just cooked. Allow one minute standing time before serving.

DRESSINGS AND SAUCES

• Choose a pure vegetable oil like sunflower or corn oil and dilute well with vinegar (at least 3 parts oil to to 1 part vinegar).
• Buy lower fat salad dressings and light mayonnaise and use in very small amounts.
• If adding sauce to vegetables, tomato-based sauces are best.
• If making white sauce or cheese sauce, use low fat milk and low fat cheese.
• Try not to smother vegetables in sauces or dressings.
• If adding toppings to fruit, try low fat custard, low fat yoghurt or a little light cream.

CRUNCH & MUNCH - WHAT'S IN YOUR LUNCH?

TIPS TO GET CHILDREN TO EAT MORE FRUIT AND VEGETABLES.

• Children often prefer fruit and fruit juice to vegetables - that's alright. As long as they eat a variety of fruit each day, they will get all of the vitamins and minerals they need.
• Children love easy to eat fruit like kiwis, mandarins, small apples and bananas. Keep your fruit basket well topped up.
• When it comes to the crunch, chidren often prefer raw vegetables. So offer carrot or cucumber sticks, tomatoes or any favourite raw vegetable as snacks. These can also be wrapped and put into luch boxes.
• Children are tempted by colourful foods. Use spoonfuls of coloured vegetables such as sweetcorn or carrots to brighten up meals.
• To encourage children to eat vegetables, hide them! Grate vegetables into stews, soups and casseroles.
• Offer children sweet vegetables like sweetcorn and carrots in preference to strong tasting vegetables like cabbage or parsnips.
• Pizza is very popular with children. Buy supermarket own-brand mini-pizzas and add Vegetable and Fruit toppings.
• Add chopped fruit to breakfast cereals.
• For a simple dessert at any time of the day, chop an apple, banana or orange together for a tasty fruit salad that children will love. Preparing it themselves adds to their enjoyment!

SCHOOL LUNCH IDEAS

• FRUIT AND CHEESE IN A TUB. Save old cartons and cut cubes of cheese, pineapple and apple (dip apple in lemon juice to avoid going brown) and mix together. Add fingers of brown bread for a satisfying, healthy lunch.
• PITA POCKETS. Pitta breads are fun for children. Store frozen and grill lightly or pop into the toaster for a few seconds. Cut a split in the middle and fill with lettuce, tomato, cucumber and chopped meat or tinned fish.
• SANDWICH ROLLS. Mash tuna or sardines and spread on thinly cut bread, roll up like a swiss roll and cut in half.
• PIZZA SLICES, topped with vegetables are a tasty, filling food.
• MIXED SALADS. Tuna, sweetcorn and tomato; cheese and coleslaw; egg and onion; meat salads can all be brought to school in little tubs and eaten with brown bread.
• FRUIT YOGHURTS are a good choice. If you like, add more chopped fruit.
• HOMEMADE VEGETABLE SOUP with brown bread is a great winter warmer. Make soup with half milk and half water for extra nourishment.