Hot Mediterranean Soup with Brown Bread, Pear and Water:

Soup is a great nutritious meal option and a super way to get the heat into children on a cold winters day. Very tasty and healthy, with a variety of vegetables, its tomato base means it appeals to most children.

Depending on what vegetables are available to you the nutrient content will vary but it is safe to say any freshly made vegetables are packed full of goodness.

A nice slice of brown soda bread to dip or mix in the soup will add fibre and taste and can make this the complete school meal.

Pears are a mild, sweet fruit with a fibrous centre. They are rich in important antioxidants, flavonoids and dietary fibre and pack all of those nutrients in a fat-free, cholesterol-free, 100-calorie package.

Water is the best way for adults and children to rehydrate.