lunch

Chicken Tomato and Feta Pasta

Looking for a quick, easy and tasty dinner? Then look no further than our chicken, tomato and feta pasta.  This recipe is an adaptation of a vira Tik Tok recipe from a couple of years ago. We have taken this culinary gem and given it a protein-packed twist.  By adding tender chunks of chicken breast, we’ve elevated this dish to new heights.   As an Amazon Associate, we earn a commission from qualifying purchases.  Some of the links on this post are affiliate links.  This means that if you click on the link and make a purchase we may earn a commission at no extra cost to you. Learn more here. And, what’s even better is that this recipe is so simple that even a thirteen year old can master it, as proven by our own kitchen prodigy who whipped this up over the weekend. Why We Love It: With this Chicken, Tomato, and Feta Pasta recipe, you can enjoy a delicious and satisfying meal without having to slave away in the kitchen for hours. So go ahead, give it a try, and prepare to be amazed by just how easy and delicious homemade cooking can be! Sharing Is Caring: Related Articles You Might Enjoy: Recent Articles

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Garlic Parmesan Roaties

Garlic Parmesan Roasties

From chips to jackets or mash to deliciously golden crispy roasties, potatoes are a versatile staple food in many households. Roast potatoes are certainly a favourite in our home especially since we started making these garlic parmesan roasties.  When these are on the menu we know our kids will be stuffing their faces!   As an Amazon Associate, we earn a commission from qualifying purchases.  Some of the links on this post are affiliate links.  This means that if you click on the link and make a purchase we may earn a commission at no extra cost to you. Learn more here. A couple of weeks ago we opened Sunday roast season at chez Wink. It was a miserable grey and rainy day and a comforting roast lunch was just what we all needed. It was the first time we had tried these garlic Parmesan roasties and they really went down a storm. Dani and I almost didn’t get a look in as both Evan and Jamie went for seconds and thirds! And, those of you who follow our blog regularly will know just how much of a fussy eater Jamie is! Get his seal of approval and you know you are on to a winner. These garlic Parmesan roasties are perfect for any occasion.  From cosy family lunches to extravagant Thanksgiving, Christmas or Easter dinners   With their crispy exterior and fluffy insides, rich garlicky and nutty cheesy taste, we guarantee that these will also become a firm favourite at your house!! Whatever the occasion, we hope you enjoy these delicious garlic Parmesan roasties. If you are making them as part of your Thanksgiving or Christmas menus, be sure to check out our guide to perfect turkey.  Sharing Is Caring: Related Articles You Might Enjoy:

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Exam Brain Food Menu

There is no doubt that exam time is a stressful period.  During this time, it can be all too tempting to reach for processed foods for the sake of speed and convenience.  However, these foods are usually full of sugar which causes a dopamine spike followed by an inevitable crash.  Choosing whole foods which provide a steady stream of energy without the crash associated with sugar consumption is a much better choice.  Our exam brain food menu ideas are full of healthy, delicious and easy-to-make choices to see you through the next few weeks. Day 1 Breakfast Spinach and mushroom scrambled eggs Lunch Tuna salad with mixed greens, nuts and seeds Dinner Grilled steak with mixed greens and roasted mushrooms Day 2 Breakfast Greek yoghurt with mixed berries and walnuts Lunch Quinoa salad with mixed veggies and roasted lemon and pepper chicken Dinner Baked lemon and garlic salmon try this recipe by The Mediterranean Dish and serve with garlic parmesan broccoli and sweet potato fries. To make the broccoli, cut into florets and place on a baking tray.  Add slivers of garlic (around 2 cloves).  Drizzle with some olive oil and add salt and pepper and a little chilli flakes.  Cook for around 15 minutes then add a little grated parmesan over the top and cook for a further 5 minutes. Day 3 Breakfast Overnight Oats  with berries Lunch Baked Parmesan chicken with roasted veggies – try this recipe by Chelsea’s Messy Apron Dinner  Spinach and feta omelette Day 4 Breakfast Smoothie with spinach, berries and almond milk – Try this version by BBC Good Food  Lunch Prawns pil pil with tagliatelle  Dinner Egg fried rice with oriental chicken – Try this version by All Recipes Day 5 Breakfast  Avocado toast with cherry tomatoes and balsamic vinegar Lunch Chicken fajitas Dinner Grilled steak with mixed greens and roasted sweet potato Day 6 Breakfast Frittata with spinach tomatoes and feta cheese Lunch Aubergine salad with chilli salsa (serves 4) Ingredients Instructions Dinner Lentil bolognese – Try this version by Feasting At Home Day 7 Breakfast Greek yoghurt with mixed berries and granola Lunch Spanish omelette and gazpacho  Check out our guide on how to make a Spanish omelette (torta de patata)  in the Gibraltar section of our Easter food blog here.  For an amazing Gazpacho recipe be sure to give this version a go: Blend all the ingredients except the oil in a liquidiser.  Then slowly add the oil and a bit of water if the soup needs thinning down a bit. Dinner Spinach, Goat’s cheese and caramelised onion quiche Day 8 Breakfast Scrambled eggs with spinach and mixed veggies Lunch Lemon, garlic and feta spaghetti – This version by Delish is quick and easy to make and so delicious!  Dinner Baked chicken teriyaki bowl – This tasty version by Spend With Pennies will surely go down a treat Day 9 Breakfast Smoothie with banana, berries and almond milk Lunch Quinoa salad with mixed veggies and pesto chicken Dinner Baked teriyaki salmon with noodles – This version by Natasha’s Kitchen is so tasty  Day 10 Breakfast Avocado toast with poached egg and chilli flakes Lunch Greek salad Dinner  Grilled steak with mixed greens and roasted mushrooms Day 11 Breakfast Omelette with spinach, mushrooms and feta cheese Lunch  Quinoa salad with mixed veggies avocado and buffalo chicken Dinner Curried chickpea jacket sweet potato – By Good Food Day 12 Breakfast Greek yoghurt with mixed berries and granola Lunch Red pepper and goat’s cheese jacket potato Dinner Grilled steak with roasted asparagus and sweet potato fries Day 13 Breakfast Oats with berries Lunch Tagliatelle and prawns Peel and devein the prawns. Add a good glug of olive oil to a pan and add a clove of garlic. Cook together with the prawns until they turn pink. Cook the tagliatelle according to the pack instructions and then add to the prawns with some passata sauce and single cream. Add some salt and pepper and chili flakes to taste. Dinner Cheesy Veggie Enchiladas – this version by  The Novice Chef with bell peppers, spinach, corn and black beans is delicious and filling  Day 14 Breakfast Strawberry, banana and oats smoothie Lunch Tuna and courgette fritters by Joe Wicks Flake the tuna into a bowl, then add the grated courgette, flour and egg. Mix together to make a batter. You can add a little water if you feel you need to loosen the consistency a bit. Melt a little of the oil in a frying pan over medium heat and add spoonfuls of the batter to the oil. leaving some space between each one, as the batter will spread as it cooks. Cook the fritters for about 2-3 minutes on each side before lifting them out of the pan and drain on paper towels. Serve the fritters with a small bowl of light soy sauce for dipping. Dinner Lentil stuffed peppers – try this version by Killing Thyme Bon Apetit & Bonne Chance We hope you enjoy these meal ideas and that they ensure that you are well-fed during your exam period. If you are feeling peckish in between meals try snacking on some nuts or these delicious Energy Balls. Milly and I would like to wish you the very best of luck in your upcoming exams. Related Articles:

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Perfect Sandwiches

British Sandwich Week is an annual celebration of one of the nation’s most popular lunches.  It takes place in the second week of May and celebrates the diversity of sandwiches in the UK.  From classic cheese and pickles to falafel and hummus, everyone has a favourite. But, what fillings make for perfect sandwiches? Why Do Sandwiches Make The Best Packed Lunch? Firstly, they are incredibly convenient.  They can be made in advance and stored in the fridge until you need them.  This way you can prepare the night before and mornings become a lot easier.  You can easily just grab your lunch on your way out of the door.  Prep your overnight oats in the evening and you also have a stress-free, delicious and healthy breakfast sorted too! Secondly, they are versatile.  Whether you prefer meat, fish, vegetables or cheese, there is a sandwich filling for everyone’s tastes. Lastly, they are cost-effective so perfect when you are looking after the pennies.  They are a great way to use up leftovers and can be made using ingredients you probably already have in your kitchen.  Making your sandwiches at home instead of buying them from a cafe will also save you a small fortune every month. But Aren’t Sandwiches Boring? They most certainly don’t have to be!  Recently I have not been as organised with my packed lunches as I usually am.  I have been working long hours and when I have come home I haven’t been prepping for the next day’s breakfast and lunch.  Big mistake!  This means that I have been making unhealthy, expensive and sometimes boring breakfast and lunch choices. Variety Is The Spice of Life To celebrate British Sandwich Week, here are our 10 favourite sandwich ideas for adults: The options are as limitless as your imagination.  You can vary the fillings or the bread.  Have a classic sandwich, roll, croissant, bagel or wrap.  You can also make delicious toasted sandwiches although these are probably best left for the weekend when you have more time at home. What About Picky Kids? With kids, you will want to keep the fillings simple.  With my two I find that their absolute favourite is a simple chicken schnitzel.  Unbelievably they like it as it comes – no butter, mayo alioli or pesto.  That said, it is one of their favourite school lunches. Some simple yet delicious options for kids include: What are your favourite sandwich fillings?  Do you have any tips for making sure that your kids eat their lunch at school? We love hearing from you so please do comment on our social media platforms or drop us an email. Sharing Is Caring: More ideas for you in our Food & Drink section:

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Fighting Obesity In Children

Fighting Obesity In Children

World Obesity Day is a day to raise awareness about the global obesity epidemic and to promote action to address this growing health crisis.  Obesity in children is a growing concern worldwide.  It is a major public health issue that can have serious long-term consequences for children’s health and well-being. In this blog we will look at some of the factors contributing to the increase in childhood obesity and offer some healthy and affordable family meal suggestions. What Causes Childhood Obesity? Childhood obesity is caused by a range of factors.  Unhealthy diets, sedentary lifestyles, and a lack of access to physical activity opportunities.  These all play an important part in the increased rates of childhood obesity. Should Rising Childhood Obesity Concern Us? Children who are obese are at increased risk of developing a range of health problems, including heart disease, type 2 diabetes, and certain types of cancer. They are also more likely to experience stigma and discrimination and to suffer from low self-esteem and poor mental health Correlation Of Gaming And Obesity In recent years, gaming has become an increasingly popular pastime among children and teenagers. While gaming can be a fun and engaging form of entertainment, it can also contribute to childhood obesity if not balanced with physical activity and healthy eating habits. Studies have shown that prolonged periods of gaming can lead to decreased physical activity.  Decreased activity equals decreased energy expenditure and this can contribute to weight gain. Additionally, gaming often involves snacking on unhealthy foods.  When our children are enthralled in their games they want a quick and easy snack so as not to interrupt their game time.  As such, they typically reach for junk food and sugary drinks, which can also contribute to weight gain. Advertising and Childhood Obesity Another contributing factor to this issue is the advertising of high-fat and high-sugar products to children. These adverts are often targeted towards children and can influence their food choices, leading to unhealthy diets and weight gain. Studies have shown that children exposed to food advertisements tend to consume more high-fat and high-sugar products than children who are not exposed to these advertisements. Additionally, advertisements for junk food are often more appealing to children, making them more likely to choose these unhealthy options. The impact of these advertisements on children can be significant, as they can lead to the development of unhealthy eating habits that can last a lifetime. Children who consume high-fat and high-sugar diets are at increased risk for developing obesity, as well as other health problems such as type 2 diabetes, heart disease, and some types of cancer. Effect on low pricing on junk food We’ve all noticed the price increases on all our visits to the supermarket lately.  But, the problem of increased food prices is exasperated when comparing prices between junk food and healthy choices. Junk food is often priced much lower than healthy food, making it more accessible and affordable for low-income families. Studies have shown that low-income families are more likely to choose unhealthy, processed foods due to their lower prices and convenience. On the other hand, fresh fruits and vegetables, whole grains, and other healthy foods are often more expensive.  This often means that those on a tight budget are unable to ensure that they buy quality foods. The impact of this disparity in pricing can be significant, leading to higher rates of obesity and other health problems in low-income families. A diet high in junk food and processed foods can lead to weight gain, increased risk of heart disease, and other health problems. Addressing Childhood Obesity To address the problem of childhood obesity a multi-faceted approach is required.  It is important to promote healthy lifestyle habits and to create supportive environments that encourage physical activity and healthy eating. This can include: How To Buy Healthy Food For Less As we know, healthy eating is important for everyone but can be especially challenging for families on a low income. The cost of fresh, whole foods can be prohibitive, leading many families to rely on processed, unhealthy options. However, with some careful planning and smart shopping, it is possible for everyone to make healthy food choices that fit within their budget. One strategy is to focus on staple foods that are both healthy and affordable. This can include whole grains like brown rice, quinoa, and oatmeal, as well as legumes like lentils and beans. These foods are versatile and can be used in a variety of dishes, making it easier to stretch them over several meals. Another strategy is to buy fresh produce in season when it is typically less expensive. Frozen fruits and vegetables can also be a cost-effective option, and are just as nutritious as fresh produce. When shopping for meat, look for lean cuts and choose plant-based protein sources, like tofu and tempeh, which can be more affordable than meat. Planning ahead can also help families save money on food. Meal planning, making a shopping list, and sticking to it can help reduce impulse purchases and minimise waste. Taking advantage of bulk-purchasing options can also help stretch the food budget further. Where available, the use of discount coupons is also a way to help reduce the cost of the weekly shop. How Do I Even Get My Kids To Eat Healthy Food? Now, this is the million-dollar question isn’t it?  If your kids are anything like mine they will be fussy!  Whilst Evan (my 12-year-old) will try pretty much anything and has an amazingly well-developed palate, Jamie (aged 8) is a nightmare when it comes to food!  Anything with bits is a no-go!  Red bits, orange bits, green bits, and onions(!) lead to a total meltdown.  So what to do?  Do you give in to processed foods for convenience and to protect your sanity?? Healthy Family Meals Breakfast Ideas Make big batches of these on the weekend.  They freeze well and give you more free time on busy school mornings. Dinner or Packed Lunch Ideas

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