1. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills fruit smoothie

2. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Ingredients 6 large strawberries 300ml cold milk 1 small pot of fruit yogurt

3. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Equipment Small knife, chopping board, blender, measuring jug, spoon and 2 glasses.

4. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Method 1. Remove the green tops from the strawberries.

5. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 2. Slice the strawberries. 3. Place the strawberries into the blender.

6. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 4. Pour the milk and spoon in the yogurt into the blender. 5. Put the lid on the blender and switch on for 30-45 seconds, until smooth.

7. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 6. Pour the smoothie into two glasses. Tips You may wish to use fresh fruits that are in season, or add frozen or canned fruit. Try experimenting with different fruits and flavours of yogurt, such as banana and vanilla or orange and mango. Hold the lid of the blender with a clean dishcloth. Always get help from an adult when using a blender.

8. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills cauliflower cheese

9. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Ingredients 1 cauliflower 25g butter/margarine 25g plain flour 250ml milk 75g Cheddar cheese, grated 1x5ml spoon mustard

10. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Equipment Chopping board, knife, saucepans, measuring jug, measuring spoons, grater, colander, heat proof dish

11. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Method 1. Remove the green leave and stalk from the cauliflower and cut into florets.

12. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 2. Place the cauliflower into a saucepan of boiling water. Simmer for 5-6 minutes.

13. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 3. Make the sauce. [link] Add 50g of cheese and the mustard to the sauce. 4. Drain the cauliflower and place it in a heat proof dish.

14. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 5. Pour the cheese sauce over the cauliflower.

15. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 6. Sprinkle the remaining cheese over the top.

16. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 7. Place under a hot grill until golden brown. 8. Serve. Tips * Make up the sauce and pour over fish, pasta or other vegetables. * Exchange the cauliflower for a range of cooked vegetables for a terrific veggie bake. * Stir the sauce with cooked pasta, canned tuna, sweetcorn and spring onion for a quick ‘tuna pasta bake’.

17. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills healthier fry-up

18. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Ingredients 1 large flat mushroom 1 large tomato spray oil 2 rashers lean or back bacon 1 lower fat sausage 1 small can baked beans 1 egg dash of vinegar

19. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Equipment Chopping board, knife, can opener, saucepans, plate

20. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills Method 1. Wash the mushroom and tomato. 2. Slice the mushroom thickly.

21. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 3. Slice the tomato in half.

22. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 4. Spray the mushroom and tomato with a little oil. 5. Lay the mushroom, sausage, tomato and bacon on a grill pan. 6. Grill for 6-8 minutes.

23. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 7. Gently warm the baked beans – either in a saucepan or microwave.

24. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 8. Check the bacon, sausages, tomato and mushroom under the grill. 9. Bring a small pan of water to the boil, add a dash of vinegar and gently crack an egg into the water. 10. Poach the egg in the simmering water for 3-4 minutes until set.

25. © British Nutrition Foundation 2006www.nutrition.org.uk/lifeskills 11. Serve all the food together on a plate.