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Eat up the 'rainbow'

PUBLISHED: 15:26 20 June 2018 | UPDATED: 14:18 21 June 2018

Langley Schools executive head chef Joe Campen. Picture: Contributed

Langley Schools executive head chef Joe Campen. Picture: Contributed

Archant

Langley Schools' executive head chef Joe Campen will be at the Royal Norfolk Show, focusing on nutrition and wellbeing. Here he shares his love of the 'rainbow foods' that have pupils coming back for more at meal times.

Blueberries are packed with vitamin K and C, fibre, manganese and antioxidants. Picture: Getty Images/iStockphotoBlueberries are packed with vitamin K and C, fibre, manganese and antioxidants. Picture: Getty Images/iStockphoto

Our meals are full of colourful fruits, vegetables, salad leaves, berries along with seeds, oats and grains. This top 10 is just a small sample of the many colourful food items we use on our menus:

Blueberries – packed with vitamin K and C, fibre, manganese and antioxidants, plus they taste great.

Chillis contain seven times more vitamin C than an orange. Picture: Getty Images/iStockphotoChillis contain seven times more vitamin C than an orange. Picture: Getty Images/iStockphoto

Pomegranates – a good source of fibre, vitamins A and C as well as calcium, potassium and iron, we sprinkle them on our “super berry fruit salads”.

Leeks and onions – contain fructans which are high–fibre natural carbohydrates that help the “good” gut bacteria to thrive. 


Broccoli – plenty of potassium, which is great as many of us don’t have high enough levels of potassium which can cause many heath issues.

Tomatoes contain the antioxidant lycopene. Picture: Getty Images/iStockphotoTomatoes contain the antioxidant lycopene. Picture: Getty Images/iStockphoto

Chillis – contain seven times more vitamin C than an orange, as well as containing folic acid and potassium. Many of our students love spicy foods.

Carrots – although the “seeing in the dark” story was just a ruse to cover up the invention of radar, carrots really are very good for your health. We like to mix up colourful purple, yellow and white heritage carrots with the more standard orange ones for a vitamin C-packed side.

Pumpkin seeds – a nutritional powerhouse in a very small package, lots of nutrients and heart-health magnesium.

Salmon – nutrient-dense like all other oily fish, it contains the essential fatty acid Omega-3 as well as Vitamin B12, potassium and selenuim .

Tomatoes – contain the antioxidant lycopene, which has been linked to many health benefits.

Beetroot – some studies have shown that beetroot may actually aid exercise performance. We serve ours roasted with balsamic vinegar and it’s delicious.

Joe will be on Avenues 2-3, no 34.

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