Experts say that a properly composed children's diet is a guarantee of good health and harmonious development. However, children, unlike adults, do not realize the need to eat right and often indulge themselves with harmful dishes. Here are five healthy recipes to replace unhealthy snacks and delight kids.
Olesya Tereshchenko, partner of Gorod-Sad, a network of culinary and healthy food stores, founder of the Gorod-Sad Lecture Center, healthy eating coach: “It's hard to imagine the life of children without sweets. But the main goal of parents is not to prohibit, but to replace harmful sweets with healthier alternatives. For example, in the recipe for healthy waffles, the usual premium wheat flour is replaced with green banana flour. This is a super alternative to grain-free baking. Especially true for those who have autoimmune diseases. We use topinanbur syrup as a sweetener - a delicious and non-harmful dessert is ready! But remember that it is better to eat any dessert immediately after the main meal, and not as a snack or on an empty stomach."
- Eggs 2 pcs.
- Topinanbur syrup
- Coconut milk 200 ml
- Lemon juice 20 ml
- Green banana flour 140 g
- Cinnamon powder 10 g
- Melted coconut oil 2 tbsp l.
- Soda 0.5 tsp
Mix dry ingredients: banana flour, cinnamon and baking soda. Next, beat the eggs with Jerusalem artichoke syrup until the mixture lightens and the volume increases by 2 times, add coconut milk, lemon juice and coconut oil to the egg mass, beat or stir the mixture of wet ingredients with a whisk until smooth. Then add dry ingredients to wet ones, stir until smooth - the dough should have a consistency like sour cream. Bake in a waffle iron and serve hot.
Pumpkin cream soup
Olesya Tereshchenko: “The key to intestinal health is vegetables! They contain a large amount of vitamins and minerals, especially if they are seasonal and local. Pumpkin - the record holder for vitamin A content - in one cup of cooked pumpkin the daily dose of this vitamin. When serving, I recommend using pumpkin seeds, which are better activated."
- Coconut milk 100 ml
- Water 350 ml
- Peeled pumpkin 1 kg
- Ground ginger 1 g
- Ground garlic 1 g
- Sea salt
- Ground turmeric 4 g
Cut the pumpkin into cubes and bake in the oven, then transfer it to a saucepan with a thick bottom and cover with water. When the pumpkin is completely boiled down, pour in milk, add spices, mix and beat with a blender until smooth. Garnish with seeds when serving.
Quiche with red fish and spinach
Olesya Tereshchenko: “Kish is a traditional French dish, which is an open puff pastry pie. Our only option is low carb and gluten free. But no less tasty! We use almond flour - the secret to its use lies in the addition of psyllium (psyllium seed husk). It gives the dough that elasticity that is difficult to achieve with any nut flour. Psyllium is also a source of fiber."
- Almond flour 1 cup
- Sesame seeds 3 tbsp l.
- Psyllium 1 tbsp. l.
- Ghee oil 4 tbsp l.
- Eggs 6 pcs.
- Cream (can be substituted for coconut cream) 1 cup
- Fresh spinach 1 cup
- Coconut oil 2 tbsp l.
- Garlic 1 clove
- Ground nutmeg
- Red fish (salmon, coho salmon) 240 g
First you need to preheat the oven to 175 ° C. Next, combine the almond flour and sesame seeds in a blender. Add the rest of the ingredients to form a dough. Lay in a thin layer in a mold (diameter 10-12 cm). Pre-bake the cake base for 10-15 minutes. After beating eggs and cream together, add salt and pepper. Coarsely chop the spinach, finely chop the garlic. Fry the garlic in oil, add the spinach and fry for about five minutes. Then add the red fish to the pre-baked quiche base. Mix the grated cheese with the liquid egg filling and pour over the spinach. Bake at 175 ° C for 30-40 minutes (also read: Recipe of the Week: French Quiche Lauren Pie).
Coconut cake with chia seeds
Olesya Tereshchenko: “Coconut cake with tea seeds is the very recipe when it is tasty, satisfying, and healthy! For gluten-free baking, you can use rice flour, chia seeds, at a baking temperature of 160 degrees, you can safely use olive oil, if higher, it is better to replace it with coconut or ghee."
- Almond milk with coconut "City-Garden" or coconut milk 95 g
- Water 140 ml
- Chia seeds 30 g
- Rice flour 125 g
- Baking powder 7 g
- Coconut flakes 85 g
- Cane sugar 95 g
- Olive oil 55 g
Mix water and milk in a saucepan and heat to 80 degrees. Then add sugar and chia seeds. Let it brew for 20 minutes. Add oil to the cooled mixture and mix. Next, mix all the dry ingredients in a bowl and gradually pour in the mixture from the pan. Put the finished mass in a cake pan and bake in the oven at 160 degrees for 35-40 minutes.
Olesya Tereshchenko: “The best start to the day is a protein-fat breakfast. The feeling of satiety will be provided for a long time. A variant of omelet with coconut milk and spinach will diversify the breakfast for both adults and children. The nutritional value is increased, the pleasant green color and the unusual serving in the form of a muffin are sure to please all family members. It can be topped with olives, a slice of fatty fish, or liver pate on a slice of homemade bread. Enjoy your meal".
- Chicken egg 2 pcs.
- Frozen spinach 20 g
- Sea salt 0.5 g
- Cream 33% 35 g
- Olive oil 2 g
Defrost the spinach and squeeze out a little. Mix eggs, olive oil, cream, salt and spinach in a bowl. Then beat with a blender and let stand for 25 minutes until the foam settles. Pour the finished mixture into molds and bake in the oven for 20 minutes at 160 degrees.
Photo: archive of press services
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