You’re invited! Introduce your kids to the best local ingredients and get great tips for packing a healthy lunchbox at an exclusive workshop with Vanessa McNamara, Singapore’s Travelling Dietitian
We all want our kids to enjoy a healthy diet that includes an interesting variety of fresh produce. Despite our best clean-eating intentions, it’s easy to fall into prepping the same old foods you know your kids will eat – or maybe your kids haven’t been eating the food you send in their lunchbox at all. If you’ve fallen into a lunchbox-packing rut, or have run out of ideas for fun fresh meals that kids will enjoy, then snap up a place at the Australian International School’s upcoming workshop on August 19 to learn all about putting together a tasty, balanced lunchbox using fresh local ingredients – no more lunchboxes coming home untouched!
The Australian International School (AIS), which focuses on the holistic growth of all children in its community, is inviting parents and caregivers to join its healthy lunchbox workshop with Vanessa McNamara, Singapore’s Travelling Dietitian. All families are welcome to take part in this inspiring, interactive session where Vanessa will share great ideas for healthy meals that kids will enjoy – and can be put together in a flash.
AIS hosts students from over 50 countries and encourages its young minds to embrace these cultures and learn about the world around them. Here in Singapore, food is the spice of life, and there are many healthy ways to enjoy local cuisine. Using fresh local ingredients is a fantastic way to get more nutritious meals on your family’s menu. “The beauty of Singapore is that you can find a variety of different coloured fruits and vegetables from around the world,” says Vanessa. “I suggest parents introduce their child to as many different fruits and vegetables from an early age so they learn to appreciate the variety of tastes and textures of foods from around the world.”
Here is Vanessa’s guide to the top seven local fruit and veg to try, all readily available at supermarkets and wet markets. “Make it your goal to eat around two fruits and as many vegetables as possible each day, aiming for a minimum of three,” says Vanessa. “The wider the variety of brightly coloured fruits and vegetables, the better!”
1. Choy sum: a green leafy vegetable similar to kai lan (look for its distinctive yellow flowers at the tip of the stem), commonly used in Chinese cooking. Choy sum is very high in folate – in fact, it contains higher amounts than spinach.
2. Mizuna: A Japanese green leaf with a slightly peppery flavour that’s milder than rocket. Also known as Japanese greens, spider mustard or xue cai. High in folate, mizuna is great in salads and stir-frys.
3. Long beans/Snake beans: A very long green bean found in South-East Asia – you’ll find them sold in coils at the supermarket. This inexpensive green vegetable is high in folate, magnesium and vitamin C. It is typically cut into shorter lengths and added to stir-frys and curries. Try blanching them and tossing them into an Asian-inspired salad.
4. Mango: Delicious and sweet, mangos are found almost year-round and are rich in fibre, antioxidants, beta-carotene and potassium.
5. Papaya: This orange fleshy fruit has a distinct flavor and is filled with black peppercorn-like seeds. Papaya is very high in vitamin C and vitamin A.
6. Rambutan: A small, red spiky fruit grown in bunches, this fruit has white flesh and a large brown seed. A good source of vitamin C and dietary fibre, rambutan is a fun fruit for kids to peel, but its season is short.
7. Dragon fruit: A pink, slightly spiky fruit with white or pink flesh containing plenty of small, black edible seeds. Dragon fruit has a high water content, so is low in calories; it’s also a good source of dietary fibre and vitamin C. It is easy to eat and a pretty fruit. Young children tend to love it due to its mild flavor.
Try these ingredients in Vanessa’s tasty lunchbox-friendly treats:
- Mango mixed with muesli and Greek yoghurt as a refreshing snack.
- Grilled salmon served with noodles and stir-fried choy sum, baby corn and red peppers.
- A salad made with shredded chicken, papaya, sunflower seeds and spinach.
TRY IT YOURSELF – JOIN THE WORKSHOP!
Want to learn more? Join us at Vanessa’s hands-on, interactive workshop and kickstart a new nutritious lunch menu your kids will enjoy. Find out more here.
Book your place now by emailing [email protected].
When: Wednesday 19 August, 9am-10am
Where: Early Years Centre, Australian International School, 1 Lorong Chuan, Singapore 556818; www.ais.com.sg
Vanessa McNamara, the Travelling Dietician, has a Masters in Nutrition and Dietetics. She is an Accredited Dietitian of Singapore and an Accredited Practising Dietitian in Australia.
This post is sponsored by AIS.
Australian International School Pte Ltd is registered by the Council for Private Education. CPE Registration Number 199204405H. Period of Registration 6 July 2015 to 5 July 2019