Trying to get your kids to eat their five portions of fruit and vegetables can be difficult… at the best of times!
But it is important to persist because of the health benefits and sometimes, it’s just about making the foods appear more appealing.
We’ve teamed up with our pals at Centra to bring you three recipes which will help with getting your kids to eat their five a day.
1. Sweet Potato Wedges
A substantial snack or the perfect dinner side dish, these are perfect for any occasion!
Serves 4; ready in 30 minutes
You’ll need:
- 1 tbsp olive oil
- 1 dollop sour cream
- 4 sweet potatoes
- A sprinkle of Paprika
How to:
- Cut the sweet potatoes into chunky wedges. Toss in a small amount of olive oil.
- For a griddle effect, place on a griddle pan for a few seconds each side.
- Place on a baking tray and cook at 180°C/160°C Fan/Gas Mark 4 for 25 mins.
- Serve with a dollop of sour cream and a sprinkle of paprika.
2. Hidden Chicken Veg Nuggets
Hiding vegetables or disguising them as a favourite dish is a great hack for parents.
Serves 4; ready in 30 minutes
You’ll need:
- 425g carrots, chopped
- Half a celery, chopped
- 500g chicken breasts, diced
- Half a courgette, chopped
- 1 egg white
- 1 tsp garlic powder
- Half an onion, chopped
- A pinch of salt and white pepper
For the coating:
- 1 jar of crushed Cornflakes
- ½ tsp garlic powder
- Pinch of salt and white pepper
How to:
- Put the diced chicken in a food processor with garlic powder, egg white, salt and white pepper. Mix until they form a paste and put into a bowl.
- Put all the vegetables into the food processor and blend until they are finely chopped.
- Combine the chicken paste with the finely chopped vegetables.
- Using 1 tablespoon of the paste, form the shape of a chicken nugget and coat with the crushed cornflakes mix.
- Place on a wire rack, on a baking tray lined with tin foil and bake in a pre-heated oven for 20-30 minutes at 230°C/210°C Fan/Gas Mark 8.
3. Blueberry and Lemon Muffin in a Cup
Whoever said that something sweet couldn’t be good for you as well clearly hasn’t seen these!
Serves 1; ready in 2 minutes
You’ll need:
- ¼ tsp baking powder
- A handful of blueberries
- 1 medium free range egg
- 4 tbsp self-raising flour
- 3 tbsp honey
- 1 tbsp lemon juice
- 1 tsp lemon zest
- A pinch of salt
- 2 tbsp vegetable oil
How to:
- In the cup, combine the flour, baking powder and salt. Then using a fork, beat in the egg, honey, oil, lemon zest and lemon juice until very well blended.
- Add the blueberries on top
- Microwave for 1 to 2 minutes or until it has risen and the centre is just set. Check every 15 seconds after the first minute. This will depend on the power of your microwave.
- Best eaten immediately. Serve with blueberry and yogurt.
This article is brought to you by Centra. For more recipes like this, visit Centra.ie
