|
|
| FOOD:
|
| Winter warmers for fussy eaters |
|
|
|
Having a fussy eater can often turn family mealtimes into a frustrating battle. When you want to make sure your little one is getting the right nutrients to stay fit and well through these colder months, finding ways to tempt vegetables passed those stubborn mouths can be a challenge.
Fussiness can mean refusing new foods, disliking foods based on shape, colour or texture, and also changing their mind day to day. It is normal for children to be fussy to some degree – being fussy is their way of asserting their independence and exploring the world, but appetites also fluctuate depending on how active they are and whether they are growing. Fussy eating is usually a phase, and most children go on to eat and enjoy a whole variety of different foods, as they grow older.
By making mealtimes pleasant and stress-free and making healthy foods fun, you can often manage to introduce healthy choices to the fussiest of eaters. And by giving children a level of independence by offering a range of nutritious foods for them to choose from, they will learn to make healthy choices for themselves.
Here are four of our favourite winter warmers, all with a healthy dose of hidden goodness.
Alphabet soup
This fun soup is super-simple to make, with alphabet shapes and plenty of hidden veggies to warm those winter tummies.
Dice: 1 onion, 1 potato, 3 carrots, 1 sweet potato, (or swap out any of the vegetables for ones they will eat). Warm 2 tablespoons of butter in a large pot and cook diced vegetables for 5 minutes. Add 8 cups vegetable broth, 1 tin of diced tomatoes, 2 tablespoons of tomato paste and bring to boil. Simmer for 20 minutes, then add 1 cup of alphabet pasta. Cook for a further 5 minutes. Stir through 1 cup frozen peas and/or 1 cup frozen corn. Cook for a further 5 minutes, then serve with bread.
Sausage rolls
Kids love finger food. These sausage rolls are a great way to get some veggies and iron into their diet whilst under the guise of a party!
Heat 1 tsp oil in a frying pan. Grate 1 zucchini, 1 carrot and add to the pan with 1 crushed clove garlic. Soften vegetables and place in a bowl with 350g sausage meat (or for a healthier option, use chicken or turkey mince). Mix together and allow to cool slightly. Take a sheet of puff pastry, cut in half (so you have 2 rectangles), divide the mixture in half and lay down the middle of the pastry – in a long sausage. Roll the pastry over and press to seal. Brush with beaten egg and bake in oven at 180C for 25-30 minutes, or until golden brown.
Chicken noodles
Wiggly noodles are always fun to eat! With added veggies and chicken, this dish has all the major food groups in a fun-filled bowl. For a vegetarian option, simply leave out the chicken.
Cook 50g rice noodles according to packet. Meanwhile heat 1 tbsp oil in pan, add 2 eggs (beaten) and scramble. Set egg aside on a plate. Add 1 tbsp oil to pan, stir fry 200g chopped chicken (breast or tenderloin) until browned. Add ½ cup corn, ½ cup beansprouts, 50g spinach leaves, 1 grated carrot and 2 tbsp soy sauce, and stir-fry for 1-2 minutes, or until spinach is wilted. Stir in the noodles and serve.
Cheesy tuna pasta bake
Pasta bakes are always a hit in winter. This dish has the added benefit of tuna, with its fatty acids and protein. If you would like extra nutrition, add extra vegetables such as cauliflower, peas, corn, spinach and/or broccoli.
Cook 300g pasta according to packet. Meanwhile chop and fry 1 onion, drain 1 tin of tuna, add to pan and heat through. Add 1 tin of diced tomatoes, a dash of Worcester sauce, and a pinch of oregano and basil. Add cooked pasta and tuna mixture to an ovenproof dish. Stir through ½ cup grated cheese then sprinkle another ½ cup of grated cheese over the top.
Bake for 15 minutes at 180C, or until the top is golden.
Bon appetite!
|
|
|
|
|
