Keep the kids healthy this summer
With the summer holidays almost upon us we're having a little refresh on children's nutrition at Get More Vits, because we know that getting kids to eat healthily can be tricky at the best of times and when they're off school (requiring extra mealtimes cooked by parents or guardians) this can be even more of a challenge, especially when schedules are packed full of activities. Here we share some of our favourite recipes to help keep the kids healthy through summer.
Green smoothie for kids
(makes 2 large or 4 small)
6 frozen strawberries
3 cubes frozen spinach
2-3 dollops plain greek yoghurt
500 ml milk
Method: Whizz up all the ingredients in a blender – that's it!
Rich in fibre and B vitamins, are another key ingredient when it comes to nutrition for kids, slowly digested by the body, they help to supply a steady stream of energy for active kids. Always choose wholewheat when it comes to bread and pasta, or load up on oats, brown or wild rice and experiment with different grains such as spelt, buckwheat, quinoa and millet. You can't go wrong with mac and cheese, but choose wholewheat pasta and chuck in some greens for a healthy winning dinner.
Broccoli and spinach wholewheat pasta bake
300g wholewheat pasta shapes
800g broccoli (about 3 heads), cut into large florets
100g fresh spinach
2 tbsp olive oil
1.2 litres milk
1 bay leaf
60g plain flour
200g cheddar, grated
1 tbsp Dijon mustard
1/4 tbsp ground nutmeg
Boil kettle, then cook pasta for a couple less minutes than pack instructions (to bake further in the oven). Halfway through add broccoli to the pan. Then drain, add spinach and toss with pasta and broccoli in olive oil – the spinach will quickly wilt from the heat of the pasta.
While the pasta and broccoli are cooking, make the cheese sauce in a separate pan. Melt butter in a saucepan over a medium heat, add the flour and whisk together, then reduce heat and cook for a couple of minutes, stirring often until combined and beginning to stick to the pan. Slowly add milk and whisk to ensure there are no lumps, then add bay leaf, reduce heat and cook gently for 8-10 mins until sauce is thick and smooth.
Remove from the heat and stir in three-quarters of the cheese, mustard, nutmeg, and season with salt& black pepper. Remove bay leaf. Heat the oven to 180C/160C fan/gas 4.
Tip the cooked pasta, broccoli and spinach into a large baking dish and pour over the sauce. Sprinkle over the remaining cheese. Bake for 30-35 mins until golden brown and bubbling. Remove from the oven and leave to rest for 5 mins before serving.
Every single cell in our body is made of protein and unlike carbohydrates and fats which are stored in the body, protein is continuously broken down and replaced so needs to be consumed on a daily basis. Eggs are 'a complete source' of protein, containing all 9 essential amino acids, as well as healthy fats, minerals and vitamins including vit A, vit D, B vits and choline, important for learning and memory.
Mini frittata muffins
6 small new potatoes, diced
4 large eggs
3 tbsp milk
Half a red pepper, deseeded & diced
50g frozen peas
2 tbsp fresh basil, chopped
50g Cheddar cheese, grated
8 cherry tomatoes, chopped in half
Preheat the oven 180C / 400 F / Gas 6 and use a little butter to grease your muffin tray.
Boil the potatoes in water for 15 minutes, while they're cooking, chop the other veg. Then drain, cool, then dice.
Use a large bowl to beat the eggs and milk together. Add diced potatoes, red pepper, peas, cheese, tomatoes, basil and mix.
Spoon your mixture into the muffin tray and bake for around 20 minutes until golden brown and set in the middle.
Leave muffins to cool slightly before removing from the tray.