3 healthy recipes your children will love

It can be worrisome when children refuse to eat certain foods, and in some tricky situations, even refuse to eat at all. It’s recommended that children eat at least some food from the four main food groups: fruit and vegetables, starchy carbohydrates, dairy or dairy alternatives and proteins. If your child is lacking one of these groups, try using more of certain ingredients in your recipes. These three, nutritious recipes can let you stick a few more vegetables or proteins into your children’s diet, while still being undeniably scrumptious!

Rice Paper Wraps

These wraps are easy to make and can be served as an appetizer or a quick, after-school snack. Try switching out the prawns for chicken if your children don’t like seafood and throw in their favourite vegetables. Eating raw vegetables provide our cells with vitamins, minerals, fiber, essential oils and phytonutrients. Some researchers have also noted how raw vegetables contain higher amounts of antioxidants to boost your immune system and protect your body from cardiovascular diseases, so these wraps are a great way to reep in those health benefits!

Total time: 25 mins
Serves: 8

50g vermicelli noodles
1 carrot, peeled
½ paprika
1 avocado, peeled and de-stoned
¼ cucumber
8 rice paper wraps
8 king prawns, peeled and cooked
Sweet chilli sauce, to serve

Boil the noodles in a pot of water for 3 minutes, then rinse with cold water and drain.
Cut the carrot, paprika, avocado and cucumber into thin sticks.
One at a time, submerge a rice paper for 1-2 mins in warm water until floppy. Lift out and shake excess water, then ay carefully on a board.
Place 2 prawns, a strip of avocado, noodles, and layer of carrot, cucumber, and paprika in centre of wrap. Fold the bottom half of the rice paper over, followed by the sides, and tightly roll it up. Repeat for all 8 wraps. Serve with sauce for dipping.

Rainbow Pizza

Raw vegetables are great, but believe it or not, sometimes cooking them can release even more nutrients. One study claims that the antioxidant lycopene rose in tomatoes by 35 percent after cooking them long enough; cooking vegetables can also make digestion easier for the body. Luckily this rainbow pizza is full of tomatoes, and can be loaded with almost any vegetable of your children’s choice too! Try adding a few dollops of pesto for a boost of flavour and unsaturated fats.

Total time: 40 min
Serves: 4

2 pizza bases
6 tbsp passata
400g tomatoes, sliced
100g mushrooms, sliced
½ paprika, cubed
150g mozzarella cheese

Heat the oven to 180C
Put each pizza base on a baking sheet and cover with passata.
Arrange vegetables first, followed by mozzarella.
Bake for 15-20 minutes or until the top begins to brown. Serve with basil leaves or garnish of your choice.

Chocolate Banana Ice Cream

Bananas are a powerhouse of nutrients. They are loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These contribute to the proper functioning of the body and keeping you healthy. However, you wouldn’t even guess that bananas are the star of this ice cream recipe – freeze and blend them and you can create a smooth, creamy ice cream base that no one could resist! What’s more, this recipe is completely refined sugar-free.

Total time: 5 mins
Serves: 3

4 ripe bananas, frozen overnight
½ tsp vanilla extract
150ml coconut milk
2 tbsp cocoa powder
Chocolate chips, to taste

Put the bananas into a blender with the coconut milk and vanilla extract and blend until smooth. This may require you to occasionally stop the blender, push down the mixture with a spatula, and continue pulsing.
Add the cocoa to the mixture and blend until combined.
Remove the mixture and place into large bowl, and mix chocolate chips in with a spatula.
Serve with extra chocolate chips on top!

Be sure to contact a medical professional for advice on your children’s health and wellbeing. With the Qured app, you can see a doctor at a time and location of your choice. Download the app today -> onelink.to/jtygac.


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