The school season officially begins and with it the routine of getting up early, organizing the utensils, and one very important thing. what to send the children in the longhouse? an unhealthy solution, “junk food”, such as packets, sweets, sausages, processed box juices and others, becomes the children’s lunch box because of its practicality.
It should be borne in mind that processed products have high contents of preservatives, saturated fats, sugars, sodium and poor nutritional content, which if not taken care of can cause health problems and nutritional compromise in children.
That’s why as parents, it’s important to teach children healthy eating habits, to eat vegetables, fruits and taste different things. This can be easier, fun and above all rich, than you think; healthy slices are an excellent way to supplement the daily diet of the little ones in the house.
4 recipes to make at home together with the children.
1. Red fruit parfait
- Plain Greek yogurt or natural yogurt
- Strawberries in chunks, fresh blueberries, cherries or raspberries or whatever fruit you prefer
- 1 tablespoon of rolled oats
- ½ tablespoon of chia seeds
- 1 tablespoon of peanut butter
Preparation: in a jar add layers of yogurt, fruit, oats and chia seeds, before closing add the peanut butter and optionally a spoonful of honey. If you want the parfait to have more flavor, make it the night before and put it in the fridge.
2. Banana bread
- 2 ripe bananas
- 2 cups oatmeal (oatmeal can be made by liquefying rolled oats or in a food processor)
- 2 eggs
- 1 cup semi-skimmed milk
- 1 teaspoon of cinnamon
- 1 teaspoon of baking powder
- 1⁄2 cup fresh or dehydrated blueberries
- 1⁄4 cup coconut oil or butter (prefer ghee clarified butter)
Preparation: preheat the oven to 180°, first mix the liquid ingredients in the blender and the dry ingredients separately, then incorporate everything until you have a homogeneous mixture, put the mixture in a floured mold and bake for 30 to 40 minutes.
3. Chicken burret
- 1 corn tortilla
- ¼ cup chicken breast
- 1 tablespoon of low-fat mayonnaise
- 1 boiled egg chopped into pieces
- 2 lettuce leaves
- 1 diced tomato
Preparation: mix the chicken, egg and tomato with the mayonnaise, spread the tortilla and put the lettuce leaves and the mixture, roll the tortilla and in a pan add a little olive oil and brown the burrito.
4. Mini pizzas
- 1 egg
- ¼ cup parmesan cheese
- ¼ cup ground oats
- Italian herbs or dehydrated oregano
- Salt and pepper to taste
Preparation: mix all the ingredients and put them in a waffle maker (if you don’t have one, a pan also works), put cheese, tomato sauce, napolitana or whatever toppings you prefer on top, if you prefer it warm in a microwave or covered oven the pan to melt the cheese.
Accompany these recipes for the slice with fruits and water, don’t be afraid to combine new foods with those already familiar to the children, use striking colors and figures that generate more attention to the food, but above all, make a space for preparing recipes fresh and nutritious in the company of children, this can generate an affection for food, encourage creativity and create bonds.
This article was advised by Dr. Lina Robayo, pediatrician at Clínica Shaio, Master of Nutrition and breastfeeding advisor.