In the Kitchen with Katia

Culinary Nutrition Workshop 31/01/2017

 

Healthy Bodies, Healthy Minds

  What your child eats really does affect how he / she performs. We have found some wonderfully healthy recipes your children will love! The staff of The International School of TCI requires that all families assist us in promoting healthy eating at school. Focusing as a team on the healthy body at home and at school, we will see an improvement in our children’s healthy minds. You can read all about our Healthy Eating Policy: 'Healthy Bodies, Healthy Minds’ Katia is a newly decorated culinary expert, and diligent Mom, who has begun 'Healthy Eating workshops' educating our community on healthier eating and how eating can make our children better students. Recently Katia held a workshop in Providenciales and is kindly sharing her notes and recipes with the ISTCI family.  

Everyday Healthy Lunch Boxes

MAGIC FORMULA = FIBER + FAT + PROTEIN

FIBER Plants and Whole Grains

• Soluble fiber is digested
• Insoluble fiber passes through the digestive tract; makes us feel fuller faster; slows down the passage of foods in order to assimilate the nutrients in the small intestine; eliminates toxins, carcinogens, excess hormones from the body so the immune system works better.

  FAT

• Helps form our cell membranes
• Offers a rich source of energy Protects our nervous system
• Helps us make hormones
• Forms our brains
• Nourishes our skin from the inside out
• Stabilizes blood sugar levels
• Lubricates our joints
• Tastes delicious! Useful link: 1. Excellent breakdown of different oils/fats, their uses and how to store.

  PROTEIN

• Main building blocks of the tissues of our body
• Crucial for our metabolism
• Proteins in skin and bone provide structural support
• Many hormones are proteins
• Proteins provide a great source of energy

    See Full Nutritional Information and Recipes  

Healthy Recipes Your Children will love!

Katia has found some wonderfully healthy recipes and has described the health benefits of each in her workshop notes.

• Green Vegan Protein Smoothie
• Lentil, Kale stuffed Sweet Potatoes & Garlic Tahini Cream
• Veggie Maki Rolls
• Gluten-free Zucchini Bread
• Layered Chia & Almond Pudding Parfait

  You can find all the ingredients, cooking instructions and benefits of the delicious recipes here.