Back-to-school nutrition: how to support your child's immune system

This Irish summer has been unusually warm, encouraging adults and children alike to spend a lot more time outdoors. The physical and mental health benefits of this are immense, but with schools preparing to open their doors for another academic year, summer is slowly drifting away and, inevitably, more time will be spent indoors in the coming months.

The shift from countless hours playing outside to sitting at a desk surrounded by 30 others can sometimes be a difficult adjustment for children. As they head back to school, it is important to support their developing immune systems, as classrooms can often be a breeding ground for germs and viruses, particularly in poorly ventilated rooms.

A nutrient-rich diet can support a school-going child in so many ways, from keeping energy levels intact to helping them fight off germs that may come their way. Wholefoods such as fruits, vegetables, oily fish, lean meats, eggs and dairy provide a range of essential immune-boosting vitamins and minerals. Fruit and vegetables are also rich in antioxidants, which help to protect the immune system.

A good night’s sleep is vitally important in supporting the health of a young student. It is also important to teach children proper hand-washing techniques with soap and water, as this is one of the simplest and most effective ways to prevent the spread of common infections.

Even though some may bring their own lunch to school, many children are now receiving their school-time snacks and lunch through the school meal scheme. However, many parents may still send some small, nutrient-dense snacks, such as bananas, nut-free granola bars or cheese-filled mini scones, to ensure their little ones have something familiar to help fuel them through the day.

Ingredients: Serves 2-3

150g mushrooms, finely diced

1 pepper, finely diced

1 courgette, finely diced

1 tbsp olive oil

Salt & freshly ground pepper

350g self raising flour, sieved

½ tsp salt

350ml full fat Greek yogurt

4 tbsp pizza sauce or passata

1 ball mozzarella

Method

1 Preheat the oven to to 220°C/fan 200°C/gas 7.

2 In a medium-sized ovenproof dish, add the mushrooms, pepper, and courgette. Drizzle over the olive oil and season with salt and pepper. Toss to combine. Bake in the preheated oven for 15 minutes.

3 In a large bowl, combine the flour with the salt and add the yogurt. With your hand or a fork, bring the mixture together to form a ball of dough. Cut into six even-sized pieces.

4 Transfer to a floured board and roll each ball out to make the pizza bases.

5 Divide the pizza sauce between the six mini pizzas. Top with the roasted vegetables and dot over the mozzarella.

6 Place in the preheated oven for 25 minutes, or until it the pizzas are cooked through, golden and bubbling.

Ingredients: Serves 4

500g new potatoes, washed

2 tbsp olive oil

1 onion, thinly sliced

6 eggs

Salt and freshly ground pepper

Method

1 Place the potatoes in a steamer and cook for 15-20 minutes, depending on their size.

2 While the potatoes are cooking, add 1 tbsp of the olive oil to a deep sided, ovenproof frying pan. Place over a medium heat. Add the onion and turn the heat down low, and sauté the onions for about 15 minutes, until they are soft and golden in colour. Stir occasionally. Once cooked remove to a plate and wipe the pan clean.

3 Add the eggs to a jug. Season with a little salt and pepper and gently whisk together.

4 Peel and thickly slice the cooked potatoes. Season well with salt.

5 Add the remaining oil to the frying pan and using a pastry brush evenly brush the oil along the side and base of the pan.

6 Place the frying pan back over a medium heat on the stove. Once hot, add a layer of potatoes, about half, followed by an even layer of the onion. Pour over half of the egg mixture, then add the remaining layer of potato. Finish by pouring over the rest of the egg mixture.

7 Cook the tortilla over a low-medium heat until the top is starting to set, which will take about 15 minutes,

8 Preheat the grill and then transfer the pan to under the grill to cook the top.

9 Turn out onto a plate or wooden board and cut into four or six slices. The tortilla can be served hot or cold, with a salad on the side.