Public Health Nutrition

The current cost of living crisis presents an ongoing challenge for many individuals and families across Scotland. The Scottish Government have launched a new website, Cost of Living support, to help people find the support they may be entitled to. Use the links below to find out what support is available in your local area.

Best start foods – A prepaid card which can be used online or in shops to pay for healthier items like fruit and milk as well as first infant milk, if you are pregnant or have a child under 3. Use the link to find out more information.

Best Start Grants – One off payments made at key stages during your pregnancy and child’s early years: Pregnancy and baby payment, early learning payment and school age payment. Use the link to find out more information.

All children at local council schools can get free school meals during term-time in primary 1 to 5, your family’s financial circumstances do not matter.
Please visit your local council website to find out more about free school meals and clothing grants.

The resources below are designed to support teaching and learning within schools around the topics of food, nutrition, food safety and much more.

Food a fact of life – Free resources for teaching young people aged 3-16 years about where food comes from, cooking and healthy eating. Resources include recipes, activity packs, lesson plans and more.
Food Standards Scotland – Curriculum for Excellence linked activities to feed into lesson plans and deliver food safety and healthy eating messages.
Eat, Move, Learn – World Cancer Research Fund resources for children aged 7-11 years to learn about healthy eating and keeping fit.
Food waste whole school teaching resources | Zero Waste Scotland– Resources created for the school curriculum

Below you will find a range of resources which are appropriate for teaching and learning about growing, climate change, cooking and foraging.
Glasgow Community Food Network– Learn about Food and climate change, growing, cooking and foraging.
Glasgow City Council – Food growing strategy webpage has information on the let’s grow together fund, an introduction to horticulture and the city wide growing strategy.
World Cancer Research Fund– Learn how to grow fruits and vegetables within the school environment.

Serves: 1

Total cook time: 8 minutes

Ingredients:

• 1 baking potato, pricked with fork
• Toppings: beans, cheese, tuna sweetcorn with low fat mayonnaise, etc.

Method:

1. Place potato into a microwaveable container.
2. Microwave on HIGH (800W) for 4 minutes.
3. Turn over the potato.
4. Microwave on HIGH (800W) for 4 minutes.
5. Meanwhile, prepare chosen topping.

Serves: 1

Total cook time 2 minutes

Ingredients

• 200g (1/2 400g tin or 1 small tin) of baked beans
• 1 slice of wholemeal bread, toasted

Method

1. Add beans to a microwaveable container.
2. Microwave on HIGH (800W) for 2 minutes.
3. Serve with toast.

Serves 1
Cook time: 8 minutes

Ingredients:

• 50g of macaroni pasta
• 30g grated mature/strong cheddar
• 125mls milk
• 1 tablespoon of plain flour
• Optional: smoked paprika, ½ teaspoon mustard, pepper

Method:

1. Weigh macaroni into a large microwaveable container. Add 300ml boiling water or enough to cover 1 inch above the pasta.
2. Cover, leaving a gap for ventilation and microwave on HIGH (800W) for 4 minutes.
3. Remove. Stand for 2 minutes, drain and set aside.
4. In a separate microwaveable container, mix milk and flour with a fork until smooth.
5. Microwave on HIGH (800W) for 1 minute.
6. Remove. Stir in the cheese and optional seasoning.
7. Microwave on HIGH for 1 minute.
8. Remove. Add pasta to sauce.
9. Serve with cooked vegetables such as broccoli or cauliflower.

Serves 1
Total cook time: 4 minutes

Ingredients

• Selection of vegetables such as onions, peppers, mushrooms, peas, broccoli etc., chopped
• 2 eggs
• ‘Splash of milk’ (approx. 50ml)
• 1 teaspoon vegetable oil
• Season to taste

Method

1. Chop vegetables.
2. Place selected vegetables into a microwaveable container and stir in vegetable oil.
3. Microwave on HIGH (800W) for 2 minutes.
4. Remove. Add the eggs and milk. Mix together.
5. Microwave on HIGH (800W) for 2 minutes.

erves 1
Total cook time: 3 minutes

Ingredients

• 50g popping corn kernels

Method

1. Weigh popcorn kernels in a microwaveable container and cover with a plate.
2. Microwave on HIGH for 2-3 minutes or until the popping almost stops.

Serves 1
Total cook time: 2 minutes

Ingredients

• 30g porridge oats
• 150ml of milk or water

Optional toppings

• Fresh, frozen or tinned (in water or own juices) fruit, nuts or seeds

Method

1. Weigh porridge oats in a microwaveable container. Add milk or water.
2. Microwave on HIGH (800w) for 2 minutes, stirring half way.
3. Remove from microwave. Add optional toppings.

Serves 2 – 4 (as part of a main meal or a snack)
Total cook time: 12 minutes

Ingredients

• 100g rice
• Selection of vegetables, such as mushrooms, tomato, peas, carrots or whatever vegetables you have
• 1 small onion, chopped
• 1 egg
• Optional: 1 garlic clove, chopped
• 1 tablespoon oil
• 1 teaspoon curry powder

Method

1. Weigh rice into a microwaveable container and add approximately 200ml of boiling water or enough to cover 1 inch above the rice.
2. Cover, leaving space for ventilation.
3. Microwave on HIGH (800W) for 5 minutes.
4. Remove from microwave to stand for 2 minutes.
5. Remove cover, stir and set aside.
6. In a separate microwaveable container, stir chopped onion and optional garlic with 1 tablespoon of oil.
7. Cover, leaving space for ventilation and microwave on HIGH (800W) for 1 minute.
8. Stir in remaining vegetables. Microwave on HIGH for 2 minutes.
9. Stir in curry powder, rice and egg.
10. Microwave on HIGH (800W) for 2 minutes.

Serves 1
Total cook time: 2 minutes 30 seconds

Ingredients

• 2 eggs
• Splash of milk (approx. 50ml)
• Optional – mixed herbs or other seasoning to taste
• 1 slice of wholemeal bread, toasted

Method

1. Crack eggs into a microwaveable container. Add a ‘splash’ of milk and beat with a fork until combined.
2. Optional: add seasoning.
3. Microwave on HIGH (800W) for 1 minute.
4. Remove. Stir and break up chunks of egg with a fork.
5. Microwave on HIGH (800W) for 30 sec.
6. Remove. Break up chunks of egg with a fork.
7. If eggs are too runny, repeat step 5.
8. Stand for 1 minute.
9. Serve with toast.

Serves 2
Total cook time: 15 minutes

Ingredients

• 100g wholemeal or brown pasta
• Selection of vegetables, such as mushrooms, peas, carrots or whatever vegetables you have
• 400g tin chopped tomatoes
• 1 small onion, chopped
• Optional: 1 garlic clove, chopped
• 1 tsp mixed herbs

Tip:
Blend sauce for a smooth consistency. This can also be used as a base for other tomato-based sauces such as bolognaise Bolognese, lasagne or pizza sauce.

Method

1. Weigh pasta into a large microwaveable container and pour over 500ml boiling water or enough to cover 1 inch above the pasta.
2. Cover, leaving space for ventilation and microwave on HIGH (800W) for 5 minutes.
3. Remove. Stand for 2 minutes, drain and set aside.
4. Meanwhile, chop and prepare the vegetables.
5. Place vegetables into a different microwaveable container. Add chopped tomatoes and mixed herbs. Stir.
6. Cover, leaving space for ventilation and microwave on HIGH (800W) for 4 minutes
7. Remove from microwave. Stir, then cover.
8. Microwave on HIGH (800W) for further 4 minutes.

Serves 2
Cook time: 14 minutes

Ingredients

• 1 onion, chopped
• 3 small potatoes, chopped
• 1 carrot, chopped
• 50g lentils
• 1 tablespoon oil
• 1 low salt vegetable stock cube

Method

1. Place vegetables into a microwaveable container
2. Microwave on HIGH for 2 minutes.
3. Sir stock cube into 500ml boiling water. Add stock and lentils to vegetables.
4. Cover and microwave on HIGH for 6 minutes.
5. Remove, stir and replace cover.
6. Microwave on HIGH for 6 minutes. Keep checking to ensure the soup does not boil over.

This cook-a-long video demonstrates how to cook a healthy family meal from scratch using the ingredients found in the description below. The video can be paused at any time and accessed from a mobile, tablet or computer.

(Recipe provided by Donna Borokinni)

Serves 4

Prep:10 mins

Total cook time: 10 mins

Ingredients

· 100g self-raising flour, plus extra for dusting
· 100g natural yoghurt
· ½ teaspoon baking powder

Method

1. Add the ingredients and mix until combined. Use clean hands to bring the mixture together.
2. Dust a clean surface with the extra flour. Knead the dough for a minute until a dough forms.
3. Roll the dough and divide into 4 equal-sized pieces. Flatten with your hands to resemble flatbreads (similar thickness to a 50p piece).
4. Heat a frying pan and add flatbread dough once hot. Cook on each side for 1-2 minutes.
5. Serve warm.

This cook-a-long video demonstrates how to cook a healthy family meal from scratch using the ingredients found in the description below. The video can be paused at any time and accessed from a mobile, tablet or computer.

Serves 4

Total cook time: 10 minutes

Ingredients

· 4 wholemeal pitta breads, toasted
· 140g feta cheese, drained and diced
· 1 yellow pepper, diced
· 2 medium salad tomatoes
· 1/3 large cucumber, diced
· 2 tablespoons of olive oil
· 1 lemon

Method

1. Wash and chop the tomatoes, pepper and cucumber and place into a bowl.
2. Cut the feta into small chunks
3. Half the lemon and mix the olive oil and juice of the lemon together in a bowl to make the dressing.
4. Add the tomatoes, pepper, cucumber and feta to the dressing and mix.
5. Toast the pittas and slice in half.
6. Add the mixture using a slotted spoon (to avoid soggy bread).
   Serve

his cook-a-long video demonstrates how to cook a healthy family meal from scratch using the ingredients found in the description below. The video can be paused at any time and accessed from a mobile, tablet or computer.

(Recipe provided by Nutrition Scotland)

Serves 4

Total prep and cook time: 45 mins

Ingredients

· 1 large onion
· 1 tin of chickpeas, drained (400g)
· 1 tin of reduced-fat coconut milk (400g)
· 2 tablespoons curry paste or powder
· 2 tablespoons of tomato puree
· 1 tablespoon of ginger, peeled and grated or finely chopped
· 1 tablespoon of oil
· 2 large handfuls of spinach, washed
· Handful of fresh coriander, finely chopped

Method

1. Chop the onion, ginger and garlic. Set the ginger and garlic aside. Preheat the oil in a large pot and add the onion. Fry on a low heat for 10-15 minutes until soft. Add some water if the onions start to stick.
2. Add the curry paste/powder, garlic, ginger and tomato puree and cook for 2-3 minutes.
3. Add the coconut milk and drained chickpeas and cook on low heat for 20-25 minutes until the sauce has thickened.
4. Add the spinach and stir. Stir through the coriander (optional).
5. Serve with flatbreads, wholegrain rice or pitta bread.

This cook-a-long video demonstrates how to cook a healthy family meal from scratch using the ingredients found in the description below. The video can be paused at any time and accessed from a mobile, tablet or computer.

(Recipe provided by Diabetes UK)

Follow the link for more helpful information.

Total prep and cook time: 35 mins

Ingredients

· 2 chicken breasts, chopped
· 1 onion, chopped
· 150g natural low-fat yoghurt
· 2 tablespoons korma curry paste
· ½ tin chopped tomatoes (200g)
· 2 tablespoons flaked almonds, toasted
· 1 tablespoon ground almonds
· Rice, pitta or other to serve

Method

1. Chop the onion and set aside.
2. Chop the chicken using a separate chopping board. Remember to wash your hands when handling raw meat.
3. Add the onions to a pre-heated pan with oil and fry for 4-5 minutes until soft. Add the curry paste and fry for a further 2 minutes.
4. Add the tomatoes and bring to the boil. Simmer for 2 minutes.
5. Remove the pot from the heat and blend the sauce until smooth.
6. Return the pot to the heat and add the chicken. Simmer gently for 10 minutes until the chicken is fully cooked (white throughout).
7. Stir in the ground almonds and yoghurt. Heat gently without boiling,
8. Toast the almonds in a frying pan.
9. Serve the curry with rice or naan bread and top with flaked almonds.

This cook-a-long video demonstrates how to cook a healthy family meal from scratch using the ingredients found in the description below. The video can be paused at any time and accessed from a mobile, tablet or computer.

For more healthy eating support please visit:

(Recipe provided by Parent Club)

Serves 4

Total cook time: 10 mins

Ingredients

· 1 large banana
· 2 medium eggs
· 2 tablespoons of plain flour (60g)
· Teaspoon of cinnamon
· Suggestion to serve: natural or Greek yoghurt, fresh, tinned or frozen fruits.

Method

1. Peel and mash the banana in a large bowl. Add the eggs and mix well.
2. Sieve the flour into the mixture and mix well.
3. Heat a non-stick frying pan and add the mixture with a tablespoon.
4. Flip the pancakes when bubbles start to appear or when golden brown.
5. Continue until all the mixture has been used.
6. Serve with desired toppings.

This cook-a-long video demonstrates how to cook a healthy family meal from scratch using the ingredients found in the description below. The video can be paused at any time and accessed from a mobile, tablet or computer.

(Recipe provided by Diabetes UK).

Serves 4

Prep: 15 mins

Cook: 30-40 mins

Ingredients

· 2 medium butternut squash, peeled, deseeded and chopped
· 1 onion, diced
· ½ red chilli, chopped
· 1 garlic clove, chopped
· 1 tablespoon oil
· 1 tablespoon curry paste
· 1 low-salt stock cube
· 400g reduced fat coconut milk (1 can)
· 2 tablespoon fresh coriander

Method

1. Peel, de-seed and chop butternut squash.
2. Chop onion, garlic and chilli and set aside.
3. Add oil to a large pot to heat. Add onion, garlic and chilli. Fry for 4-5 mins or until onions have softened.
4. Add squash to the pot and fry for 1 minute.
5. Add the curry paste and stir. Fry for 5 minutes until vegetables are coated.
6. Crumble the stock cube into the pot and add the 200ml boiling water. Cover and simmer for 15 minutes.
7. Take the pot off the heat and blend. Stir through the coconut milk and serve.

This cook-a-long video demonstrates how to cook a healthy family meal from scratch using the ingredients found in the description below. The video can be paused at any time and accessed from a mobile, tablet or computer.

(Recipe provided by Donna Borokinni)

Serves 1

Total cook time: 15 mins

Ingredients

· 2 cups of cooked long-grain rice
· 1 cup semi-skimmed milk
· 1 tablespoon of cinnamon
· 1 teaspoon of vanilla extract (optional)
· Suggestions to serve: fresh, tinned or dried fruit.

Method

1. In a large pot, combine the rice, milk and cinnamon
2. Cook uncovered over a medium heat until thickened, stirring occasionally for 20 minutes
3. Serve warm with desired toppings.

*This recipe can also be made in the microwave. Add all the ingredients to a bowl and microwave on full power for 2 minutes. Stir and return for a further 2 minutes. Allow to stand for 1 minute. Serve as above.

This cook-a-long video demonstrates how to cook a healthy family meal from scratch using the ingredients found in the description below. The video can be paused at any time and accessed from a mobile, tablet or computer.

(Recipe provided by Donna Borokinni)

Serves 2

Total prep and cook time: 14 mins

Ingredients

· 120g courgette, washed and grated
· 1 large egg
· 3 tablespoons plain flour
· 50g frozen peas, thawed
· 1 ½ teaspoon ground cumin
· 1 teaspoon oil, for frying
· ½ teaspoon baking powder
· ½ teaspoon salt
· Black pepper to season
· 2 tablespoons plain natural yoghurt
· 1 teaspoon mango chutney

Method

1. Wash and grate the courgette. Set aside and add salt.
2. In a bowl, whisk together the egg, baking powder, flour and cumin to make a batter. Season with black pepper.
3. Squeeze the excess water from the courgette and add to the batter with the peas. Mix until combined.
4. Heat oil in a frying pan and add heaped tablespoons of batter to the pan. Flatten with the back of the spoon and fry for 1-2 minutes on each side until golden brown.
5. To make the dip, combine the yoghurt and mango chutney in a small bowl.
6. Serve fritters warm with the dip.

Serves 1
Cook time: Follow cooking instructions on the tin

Method

1. Empty sweetcorn into microwaveable container.
2. Follow cooking instructions on the tin.

Serves 1

Cook time: 1 ½ – 2 minutes

Ingredients

• 100g broccoli
• Splash of water

Method

1. Wash and chop broccoli into chunks.
2. Place into microwaveable container and add splash of water.
3. Microwave on HIGH for 1 ½ – 2 minutes.

Serves 1
Cook time: 2- 2 ½ minutes

• 1 carrot
• Splash of water

Method

1. Wash and peel carrot (if required).
2. Chop into thin slices and place into a microwaveable container.
3. Add splash of water. Microwave on HIGH for 2-2 ½ minutes.

Wattage used for recipes

All recipes were tested using an 800W microwave. Remember to check the wattage of your microwave at home and adjust accordingly. If you are not sure about wattage or timings for your microwave check your microwave manufacturer guide or cook for a shorter duration and check regularly.

Adjusting portion size

If you adjust the portion size of the recipes, you will need to adjust the cooking time. For example if you cook 2 jacket potatoes at the same time, you will have to double the duration in the microwave.

Cooking tips

• Smaller pieces of food will cook faster than larger pieces.
• Stir or turn food regularly to ensure the product is hot and to avoid hot and cold spots.
• After food is cooked, allow 1-2 minutes standing time to avoid hot and cold spots.

Microwave safe containers

Ensure you are using suitable containers when using the microwave. The following are suitable for use:
• Toughened glass
• Ceramics
• Some plastics – check to see if the container has a microwave label (see below for examples)

Suitable coverings for a plate, bowl or container; microwaveable container with a suitable lid, plate, parchment paper or cling film with holes pierced.

Metals must not be used in microwaves as this can cause sparking or flashing. This also includes wires, foil and dishes with gold or silver decorations. Some plastics must not be used in the microwave, check the container.

Handling hot food

When handling hot food from the microwave, some containers will have a suitable handle that does not transfer heat and therefore food can be taken in and out of the microwave with bare hands. However, some containers can get very hot and therefore use of a heatproof material is advised, such as oven gloves or tea towel.

Fresh Vegetables – approximate timings for 800W microwave

• 100g carrots 2 – 2½ minutes
• 100g cauliflower 2 – 2½ minutes
• 100g celery 2 – 2½ minutes
• 100g sprouts 2 – 2½ minutes
• 100g broccoli 1½ – 2 minutes
• 100g courgettes 1½ – 2 minutes
• 100g leeks 1½ – 2 minutes
• 100g old potatoes – 2½ minutes
• 100g new potatoes – 2 minutes

Frozen Vegetables – approximate timings for 800W microwave

• 100g mixed vegetables 3 minutes
• 100g peas 3 minutes
• 100g sweet corn 2 – 3 minutes
• 100g cut green beans 3 – 4 minutes

Tinned Vegetables

Follow the instructions on the tin.

Other Microwave Recipes

Recipes | British Dietetic Association (BDA)

Microwave cooking | Cooking with diabetes | Diabetes UK