Video: To create a healthy dish

﻿Hi team, and welcome to another lesson with me, Mrs. Garrard. Now today, we are going to think about what makes a healthy, balanced diet, and then we're going to create a healthy dish for our creation at the end. Let's share my screen. So, the first thing we're going to do in today's lesson is to think about what makes a healthy, balanced diet. Then we're going to see if we can pick some fruit for each colour of the rainbow. Then we'll gather our ingredients and prepare a healthy rainbow fruit salad. So for your lesson today, you will need your brain for thinking, you'll need a chopping board and a knife. You'll need some ingredients. So you'll need some fruit, you'll need some orange juice, and you'll need some honey. So the first thing we're going to do is think about what makes a healthy, balanced diet. So a healthy, balanced diet means that we eat food from each of the five food groups. So we need to have fruits and vegetables, bread, rice and pastas, meat, fish, eggs, and beans, unless you are a vegetarian, dairy and fatty and sugary foods, but we need to eat different amounts from each of the groups. There are some groups that we just need to have a little bit of food from and other groups where we could eat as much as we can, as we would need, as we want to. I wonder, could you point on the screen to the group of foods that you think we should only eat a little bit of? Have a think, point to the screen now. Yeah, you're right. We should only have a little bit of sugary and fatty foods. We should save those for our treats. We shouldn't eat them all the time because they're not good for our body all the time, but we can have a little bit as a treat. Point of one of the groups that you think we should eat lots of. You can point now. Yeah, fruits and vegetables. We should eat lots of fruits and vegetables cause they're really good for our body. Now, for the next part of our lesson, we're going to think carefully about the different colours of different fruits. We're going to see if we can choose a fruit for each of the colours of the rainbow. So let's have a look. I know that a rainbow is made up of the colours, red, orange, yellow, blue, green, indigo, and violet. There are seven colours of the rainbow. And look, I've got some pictures on the screen of fruits that are those colours. So we have some red raspberries and some red strawberries, and red watermelon. We have some orange apricots and orange mango and orange peaches. We have a yellow banana, a yellow pineapple and a yellow lemon. We have some green grapes, some kiwi and a green apple. You have some blueberries. We have some grapes and some blackberries because they're a purple colour. I wonder if you can think of any other fruits that are red or orange or yellow or green or blue or purple? You could tell the screen if you have an idea. Great job, you thought of so many different fruits. Now the next part of our lesson is going to be to make a fruit salad with fruit of all the colours of the rainbow. So right now we're going to get ready to prepare a healthy rainbow fruit salad. Before we go into the kitchen and do our cooking or preparing, we'll need to make sure that we wash our hands and dry them. If you have a long hair like me, you'll need to tie it back and you'll need a parent or a carer to help you in the kitchen because we're going to use a knife and you'll need to ask an adult to give you a knife that's appropriate for you to use. So pause the video now, wash your hands, tie up your hair and find your fruits, come back when you're ready. Great, now that you're ready, we can start preparing a healthy rainbow fruit salad. So the first thing I did was wash all of my fruits under the tap. I washed them under the tap. And then the next thing I'm going to do is I'm going to chop my fruit into bite-sized pieces. I've got a nectarine first. So I cut all around the stone and then twisted the nectarine to pull it apart. Can you see the stone in the middle in one half of the nectarine? Now I'm cutting it into bite-sized pieces. We don't need the stone of the nectarine so I'm leaving it on the other side. Just using half of my piece of fruit. Can you see how I'm holding the fruit still so that it doesn't slip and slide all over my chopping board while I'm trying to cut it up? And I'm being very careful to keep the knife away from my fingers. The next fruit I have is a kiwi. And kiwi has a furry skin, so I'm going to need to peel my Kiwi. I'm going to cut off the bottom and the top so that it doesn't roll around. And then I'm going to peel the furry skin off of my kiwi. If you find this a little bit tricky, you could ask your parent or your carer to peel the kiwi for you. And then you can slice it up. I've had lots of practise at peeling kiwis. My little girl used to love kiwi when she was little. Now I'm going to cut it in half and then into slices. See how I'm being careful to move my fingers out of the way? Put it in the bowl with the nectarine. So the kiwi is my green fruit. I wonder what green fruit you would choose? Maybe grapes, maybe apple. Now I have some blueberries. Can you see, I'm not going to cut them because they're just little. I did wash them before I put them into the bowl. Well, now I have some strawberries. So I've washed them and now I'm cutting off the green stalk and cutting them into four pieces into quarters. So I cut off the top and then stand them on the flat top part so that I can cut it into quarters. That's my red fruit. So I chose strawberries for my red fruit, but you could choose watermelon or maybe raspberries. If you choose raspberries, you won't need to cut them because they're bite-size. Well, a little bit of green went in, I picked it out. Now I've got a satsuma. So I can't put the satsuma in with the peel on so I'm going to use my fingers to peel off the satsuma. And quite often, satsumas have a white pith. That won't be very nice in our rainbow fruit salad. So I'm going to try and pick off all the pieces of pith with my fingers. Then I'm going to pull it apart into segments and put the segments into my fruit salad. See how I'm trying to take off the white pith? I wonder what other orange fruit you could choose? Some melon is orange, maybe you could choose melon to put in your fruit salad. Now, this is my favourite summer fruit. I've got some purple cherries. Now cherries have a stone in the middle, just like the nectarine. So I'm going to cut. Can you see how I'm moving the cherry so that I cut along the middle? Now twist it, put one half in the bowl. And then I'm using the knife to flick out the cherry stone. You might need some adult help to do that. See, cuts and moves the cherry. So I caught all around the inside and we'll flick the stone out. You have to be really careful with the point of your knife. You see the cherry juice I've got all my fingers, I'm going to wipe it off. Now I've got all of my fruit in my bowl for my fruit salad, and I need to make a kind of dressing or maybe a sauce, kind of a juice really. This is a lime. I'm going to roll the line between my hands. That's a really good way of making sure that all the juice is ready to come out. And then I'm cutting it in half. Then I'm going to use a juicer to take the juice out of the lemon. See how I'm pushing down? All of the juice runs into the bottom container. Then you can pour the juice into the cup. I'm going to put that in my cup. Juice of one lime. You see, it's not very much. And then I'm going to go add a good squeeze of honey. A squeeze of honey and a little bit of orange juice. Then I'm going to mix up my three ingredients. My lime, my orange juice and my honey. Stir around and then pour it over my fruit salad. Mix it in. And that, my fruit salad all ready to enjoy. Can you see all of the colours in there? Let's see if we can see all of the colours of the rainbow in my fruit salad. I have red strawberries, I have an orange satsuma. The nectarine is a little bit orangy-yellow. Then I have my blueberries. I have my green kiwi and I have my purple cherries. So I have most of the colours of the rainbow in my fruit salad. I'm going to enjoy eating my fruit salad. I might have it with some yoghourt, super swimming. I hope you enjoy making your fruit salad. It's now the end of our lesson. If you would like to share a picture of your fruit salad, or maybe picture of you enjoying eating your food salad, you could do that by sharing your work on Oak National. You could ask a parent or a carer to add a photograph of your fruit salad to Instagram or Facebook or Twitter tagging Oak National and #LearnWithOak. Team, I've really enjoyed making a fruit salad with you. I hope you enjoyed making your food salad. And I'll see you again really soon. Bye for now.

Lesson summary: To create a healthy dish

In this lesson, we join Mrs Garrard to learn about what constitutes a balanced, healthy diet. We learn about the different food groups and begin to understand the importance of including lots of fruit and vegetables in our diets. To support this, we create a healthy ‘rainbow fruit salad’. We think about the colours of the rainbow and name fruit for each colour which we then include in our fruit salad. You could extend this lesson by exploring what else our bodies need to stay fit and healthy.

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To create a healthy dish

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Lesson summary: To create a healthy dish

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