The healthy lunch menu is a weekly feature of Body & Soul to help parents in prepare lunch for their children.

The menus are created by Body & Soul's Cathy Stovell and are sanctioned by Government nutritionists and the Government Healthy Schools Coordinator.

Fresh local produce is one of the most healthy options in eating and right now great fruits and vegetables are in season.

The farmers market will open this Saturday where you can expect to find potatoes, local spinach, lettuce and tomatoes.

Keeping this in mind when building the menu is helpful both in reducing costs (buying in-season produce is typically cheaper) and increasing nutrition.

Shopping list

Eggs

Fresh spinach

Grape tomatoes

2 apples

2 oranges

Lowfat cheese

Half and half cream

1 (nine inch) unbaked pie shell

Chicken

Spinach and cheese quiche

This quiche works well with or without a crust. (Double the recipe and bake in a 9 inch pie crust)

2 eggs

1 cup half-and-half cream

pinch of salt

pinch of white pepper

1 clove of garlic crushed

2 ½ ounces lowfat cheese, shredded

1 cup fresh spinach

1 (9 inch) unbaked pie shell

1. Preheat oven to 425 F.

2. In a large bowl, whisk together eggs and the half-and-half cream. Season with salt, white pepper and garlic. Add spinach leaves and cheese to the mixture.

3. Bake in preheated oven for 15 minutes. Reduce heat to 350 F and bake until mixture is set.

Monday

Slice of quiche

3 to 4 cherry tomatoes

½ cup diced apple

½ cup no/low salt sesame sticks

Tuesday

I boiled chicken drumstick seasoned to taste

Spinach, cherry tomato and apple salad

1 ounce low fat cheese

½ orange

1 cup unsweetened dry cereal

Wednesday

Slice of quiche

½ orange

½ cup diced apple

1 slice whole grain bread with low fat spread

Thursday

Slice of quiche

¼ cup boiled chicken chunks

3 to 4 cherry tomatoes

½ cup diced apple

½ cup no or low salt sesame sticks

Friday0

¼ cup boiled chicken chunks

Spinach, cherry tomato and apple salad

½ orange

2 slices whole grain bread with low fat spread

10 oz yogurt