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THE HERALD FRIDAY SEPTEMBER 16 2016


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61 Comment Healthy packed lunches WITH MORE than half of


children taking a packed lunch to school – that’s a staggering five billion lunches a year – not to mention the many office and outdoor workers who rely on them, it’s clear what a vital contribution lunchboxes make. That said, thinking up inspiring ideas can be a challenge. It's tempting to fall into the trap of


using packaged, ready-made options. Although these seem like the easy answer, they tend to be high in fat, saturated fat, salt and sugar. Teenage years are when kids


start to exert more control over what they eat, which makes guiding them towards the right choices all the more difficult. It's worth reminding your teenager that eating well not only helps them to perform at their best, but it’s key for looking and feeling fab. My on-trend recipes will not only make their mates envious, but are designed to provide the vital nutrients they need at this stage.


Do include: Iron Girls, especially, are at risk of being low in this mineral, so include plenty of iron-rich choices like lean meat, dark green leafy veg, dried fruit like apricots, as well as chickpeas, lentils and beans. Zinc


Growing kids need this mineral, especially as teens, so include good sources like lean beef, eggs, Brazil nuts and almonds (taking into consideration your child's school guidelines about nuts) as well as seeds including pumpkin and sesame. Omega-3 fatty acids These all-important fatty acids keep the brain well-oiled and help to establish healthy, balanced hormones. Try oily varieties of fish including salmon, tuna, sardines, trout and mackerel. Snacking Teens love snacking so pack some handy nibbles like homemade popcorn flavoured with chilli or paprika instead of salt or sugar. Avoid:


Empty calories Swap the likes of fizzy drinks and squash for yogurt-based smoothies, 100% fruit juice or plain water.


JAPANESE-STYLE BENTO BOX


Ingredients 100g fresh edamame in the pods (or frozen soya beans) Handful of a favourite fruit, such as fresh pineapple, blueberries or strawberries For the sushi 100g sushi rice 1 tbsp rice vinegar ½ tsp golden caster sugar 1 sheet nori 1 smoked mackerel fillet, about 75g, flaked


1 tbsp light mayonnaise 2 spring onions, chopped Pea-sized blob wasabi (optional) ¼ red pepper, thinly sliced lengthways, about six slices Method Bring a pan of water to the boil and cook the edamame for three to four minutes (or one to two minutes if using frozen soya beans) until tender. Drain, sprinkle with salt and set aside. Rinse the rice well in cold water until the water runs clear. Put the rice in a heavy-based pan with a tight-fitting lid and cover with 200ml water. Bring just to the boil, then put on the lid, turn the heat to its lowest point and cook for 15- 20 mins, until the liquid is absorbed. Remove from the heat and leave with the lid on for another 10 mins. Spoon the cooked rice into a wide bowl and leave to cool a little. Stir together the rice vinegar, sugar and a small pinch of salt, until the sugar and salt dissolve. Mix this into the cooled rice. Lay the nori sheet on a sushi rolling mat or sheet of cling film. With damp hands, spread the rice over two- thirds of the nori sheet. Mix the smoked mackerel, mayonnaise and spring onions, season well with black pepper. Spread a line of wasabi down the middle of the rice, if using, and layer on the red pepper pieces, then the fish mixture. Roll the sushi up, starting from the end covered with rice. Dampen the uncovered end to help it stick. Slice into about 6 x 3cm thick pieces. Pop the sushi rolls into a bento box or lunchbox, adding the edamame and fruit to the other compartments.


Laying up for the winter?


wrong choice could significantly increase the risk of fire. Check with your local yard or boat surveyor to make sure. You could also consider temporarily mounting an automatic fire extinguisher alongside it. Modern boats are pretty tough,


so it’s not unreasonable to pose the question - 'why bring her ashore in the first place?' Furthermore, it can be more economical to stay in the water in some areas. Waterside hard standing is


rapidly disappearing as yard owners sell it off for housing developments, so there’s less room for laying up boats over the entire winter season. Consequently, ‘in the water’ deals can be considerably cheaper. Anyway, it’s often better not


THANKS largely to modern


materials, boats stay afloat longer and when they do eventually come ashore, there’s a temptation simply to leave them in a state of suspended animation until the start of the following season. Without adequate precautions, you might be storing up problems that could otherwise be avoided. So, what needs to be done? It


is particularly important to start by sorting out the paperwork. Do not to let insurance cover lapse over the winter period. There are no days of grace in marine insurance and claims arising whilst ashore from a whole host of possibilities, including theft, fire, vandalism, damage by vehicles, storm damage, being blown over and much more besides, are, arguably, more likely to occur during the longer nights and more extreme winter weather conditions. If there’s a stipulation on your policy that your vessel must be ashore by a certain date, then that condition must be complied with or you risk invalidating your entire policy. If a lift-out date is put back due to weather, tides or crane problems, it’s important to advise your insurers and try to get an extension of cover. Remember to plan ahead if your lift-out is scheduled for a weekend, because most insurers are only open during the week. Rising crime levels are another


concern. With increasing reports of metal and outboard motor thefts, it’s more important than ever to remove such items or adequately secure them. If propellers can’t practically be removed, check that the boatyard itself has good security. You should also remember that


you must still check on your boat periodically or pay someone to do it for you. Once ashore, reducing windage


and ensuring cradles are properly secured will help protect against gale damage. Removing all valuable equipment and leaving drawers or lockers open should also reduce the temptation to thieves and, therefore, the likelihood of break- ins. Canopies, dodgers and sails split by the wind is a common exclusion on most policies, so it’s advisable to remove them to a safe, dry environment. If you take your boat ashore in


an exposed location, always try and have the mast taken down. Indeed, you may find some


yards insist on it (not normally without good cause). Not only will it reduce the risk of vibration fatigue – it will also provide you with an excellent opportunity to inspect the rig thoroughly. Another precaution is to take particular care if you leave battery chargers or dehumidifiers running over the winter period. A number of devastating fires have occurred as a result of electrical faults on shore-powered devices. Naturally, keeping your boat dry


over the winter is sensible, but you need to be sure that dehumidifiers are well secured, have clean filters and adequate drainage facilities. You should also remember that you must still check on your boat periodically or pay someone to do it for you. If you ventilate the boat, you may just end up heating or drawing moisture from the atmosphere. If you plan to have a heater running as well, be sure that you’re not overloading the circuits and that you have the right type, because the


to take your boat out of the water until the spring when the weather is better for working on her. Boats are probably safer in the water during the winter period as well. There’s no danger of her falling off props/ cradles, etc, and it’s considerably warmer in the water, so engines and water systems rarely freeze up unless the weather is exceptionally Arctic-like. It is absolutely essential to check


your insurance policy, because sometimes you’ll find a clause in it that insists that she’s brought ashore during the winter months. Hulls also need to dry out from time to time. Having got your insurance


sorted, it’s worth drawing up a plan. It may sound tedious, but keeping a record of everything you do is not only satisfying but useful – particularly if you also include schematics and wiring diagrams, etc. If you keep all the information together, it can build up into a proper boat manual packed with information about everything – from the position of all the seacocks to when the anodes were last replaced. Before dealing with individual


items, give everything a thoroughly good clean – particularly down below. Believe it or not, there’s danger in dust, because it contains an electrical charge, which can cause corrosion. To prevent that from happening, having washed all your fixtures and fittings with a damp cloth and allowed everything to dry, some of them – the metal items at least – can be coated with a smear of Vaseline or anhydrous lanolin to protect them through the months ahead. You should also treat the bilges to a coat of wax before you start work.


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