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recipes for healthy kids

Breakfast smoothie
Try this for kids who don’t like breakfast or for a quick breakfast smoothie. High in beneficial bacteria, anti-oxidants, Essential Fatty Acids, protein and fibre

½ cup of natural yoghurt 150 mL cranberry juice ½ cup of frozen berries ½ banana, ½ cup of mango flesh or soft seasonal fruit ½ tbspn of chia seeds

Protein powder will increase protein content and energy content of the smoothie. Probiotic powders can be added to the smoothie if desired and are highly beneficial supplements to take for immunity, good gut function and general health)

A child’s lunch box

Good old sandwich: If going for a sandwich type lunch make some healthy variations and choices. For example: Wrap: use ‘Mountain Bread’ (gluten free available). For a traditional bread, choose Spelt grain bread. Wrap protein filling: organic lamb or chosen meat; curried or plain sliced egg; sliced tempeh or hommus Spreads: use hommus, tahini or avocado instead of butter or margarine. Filling: use any of the following cucumber, lettuce, sprouts, grated carrot, grated beetroot, avocado

Include good sources of protein in your child’s lunch box. Protein is needed for neuro-peptides or neuro-transmitters, which as our ‘brain messengers’. Protein is also needed for the development of muscles and sustained energy production for your child’s high metabolic needs.

Teenagers may need 2 of these wraps to meet their increased metabolic needs.

Snacks
Since nuts are off the menu at most schools, for good protein snacks try: a boiled egg, tempeh strips, ½ a protein bar (for a treat on a Friday). Some children enjoy seeds as a snack: mini handfuls of pumpkin, sunflower, pepitas may be tasty to some children, providing many minerals and good protein sources. Protein helps regulate energy levels through a slower release of glucose from protein metabolism. This regulation helps avoiding glucose ‘hits’ or ‘dips’ which may affect a child’s behaviour, concentration and learning.

Fruit: good choices for children include organic, fresh and seasonal fruit produce. Berries are high in anti-oxidants, bananas high in energy (kilojoule) content, pineapple and papaya high in natural enzymes for digestive function, apples are high in the fibre. A common mistake of parents is to over feed their children fruit; as although it is high in vitamins, minerals and anti-oxidants, fruit is also high in natural sugars.

If including muffins, biscuits or slices: make you own and involve your children in the kitchen to help them understand the fun and process of eating well. Minimise or substitute sugar and use whole grains.

Hommus

Great for an after school snack or pop a little container in the lunchbox with some celery, cucumber or apple sticks. High in protein, fibre and nutrients: vitamins B1 and B6, folate, iron, magnesium, calcium, zinc, manganese and selenium.

White Bean Hommus This hummus recipe uses white beans instead of traditional chickpeas. Try these for a tasty alternative to chickpeas based hummus.

Ingredients: • 2 ½ cups white beans, drained and rinsed, or soaked if using dried • 1 1/2 tablespoons of tahini • 1 ½ tablespoon olive oil • 1 tablespoon fresh lemon juice • 1/2 teaspoon cumin • 1 1/2 cloves of garlic, crushed • ¼ teaspoon sea salt (optional) • water

Preparation: In a blender or food processor, blend the white beans. Add tahini, lemon juice, cumin, garlic, olive oil (and salt) until the ingredients form a creamy, paste-like consistency. Add small amounts of water as needed until desired texture. Pour the mixture into a large serving bowl. Cover and refrigerate for one hour or serve immediately.