Recipes for healthier kids

10 tasty recipes you can make with your kids
Recipes
Kids who cook develop healthier food habits… and it’s fun! To add some extra excitement to these special kitchen moments, download our printable Food Explorer’s Card. The Food Explorer’s Card is like a loyalty card that gives kids a reward for varied eating.  Each time they try one of the healthy foods, cross off the box on the card, or give a stamp or sticker. Once they complete their card, reward them with a prize for exploring 8 healthy foods.  
 
Below we’re sharing 10 tasty recipes you can try together at home, that you can use to incorporate the foods on the Explorer’s Card.
Pumpkin Chocolate Chip Cupcakes - Explore Pumpkin

Ingredients

4 eggs  
2 cups sugar  
2 cups Pumpkin Puree  
1 ½  cups canola oil  
3 cups all-purpose flour  
2 teaspoons baking soda  
1 teaspoon baking powder  
1 ½ tsp. Cinnamon Powder
½ tsp Nutmeg Powder
½ tsp Ginger Powder
¼ tsp Allspice
1 tsp salt    
1 Cup TOLLHOUSE semisweet chocolate chips

Method

Preheat oven to 400°. Place paper liners in a regular sized muffin pan.
In a large bowl, beat the eggs, sugar, pumpkin and oil until smooth. Combine the flour, baking soda, baking powder, cinnamon, nutmeg, ginger, allspice and salt; Add flour mixture slowly to pumpkin mixture and mix well. Fold in chocolate chips. Fill greased or paper-lined muffin cups three-fourths to almost all the way full.
Bake for 15-17 minutes or until a toothpick inserted near the centre comes out clean. Do not overbake. It makes all the difference between a good and a great muffin. Cool in pan 10 minutes before removing to a wire rack.

Makes 2 dozen muffins.

Nutrition Facts per Muffin
Energy    Protein    Carbs    Fat
271 kcal    2.6 g       27.9 g    16.7 g

Breaded Fish Fingers

Ingredients

2 large Eggs, beaten
2 cups Panko Bread Crumbs
¼ cup All Purpose Flour
1 lb Fish Fillet, sliced crosswise, into ¾ wide strips
1 tsp MAGGI Season Up Fish Seasoning Pan Spray

Method

1.    In a mixing bowl, combine fish seasoning and fish strips.
2.    In separate bowls, place flour, eggs and panko. Working in batches, dredge fish in flour, shaking off excess. Coat with egg, allowing excess to drip back into bowl. Coat with panko, pressing to adhere. Transfer fish to a plate.
3.    On a baking tray, coat with pan spray. Place fish on pan and bake for 10 to 15 minutes, or until golden brown. Recipe makes approximately 12 Fish Fingers. Suggested serving size is 3 fingers.

Recipe serves 4 persons.

Calories    Protein    Carbs    Fat
407 kcal    15.4 g       38.2 g    15.1 g

Mango Smoothie

Ingredients

1 ¼  cups    NUTRI-GO, VANILLA FLAVOUR
1 ½ cups     Ripe Mango, diced
2 Cups        Ice

Method

1.    Place all ingredients in a blender.

2.    Blend until smooth.

Makes 4- 6oz (3/4 cup) portions.

Nutrient Facts Per Portion (3/4 cup)

Calories    Protein    Carbs    Fat
102 kcal    11.9 g       11.8 g    1.4 g

Healthy Orange Boosted Oats - Explore Oats

Ingredients

2 DL (1 cup) of apple juice, unsweetened
170g oats 170g strawberry
.5 tsp. cinnamon, ground
150g orange
10g honey
125g yoghurt
1.5-1.8%

Method

Cook the apple juice and pour the oats Cover for 5 minutes and add the cinnamon honey, sliced fresh strawberries and half of the orange

Add yoghurt to the oats and mix all together If the oats are too dense, add juice from the rest of the orange juice.

Makes 4 portions

Nutrition Facts

Energy    Protein    Carbs    Fat
252 kcal  10g          48g       3g

Banana Berry Boosting Mix - Explore Banana

Ingredients

12 each strawberries, large, washed and cut into quarters  
2 each bananas, peeled, cut into small pieces
400ml milk, skimmed
75ml low-fat play yogurt
8 each ice cubes
4 each small, washed (garnish)

Method

Pour all ingredients into blender (other than garnish)

Blend for 1 minute on high speed until creamy

Pour into glass

Cut slit in bottom of strawberries for garnish and rest on rim of glass

Serve with wide straw

Makes 4 portions

Nutrition Facts  

Energy    Protein    Carbs    Fat
115 kcal   5g             24g       1g

Chefs Fantastic Fish with Mushroom - Explore Fish

Ingredients

400g cod fillet
1 each lemon juice  
2tsp. olive oil  
1 each small onion, finely chopped  
225g button mushrooms, sliced
8 each, tomatoes, medium-sized and ripe
2tbsp chives, fresh chopped
30g broccoli, fresh
1 pinch white pepper, ground to season to taste  

Method

Place fresh fish lions on a baking sheet, sprinkle with lemon juice and season to taste

Cover fish with foil and bake in a 200˚C oven for 8-10 mins

Halve tomatoes, remove core and chop finely

Heat oil in skillet with onions and sauté until translucent.  

Wash, dry and slice mushrooms, add mushrooms and tomatoes to the skillet to simmer for 5-7 mins

Blanch broccoli florets for 6 mins

Add cooked fish juice to the skillet and bring to a boil

Season to taste and pour sauce all over fish

Sprinkle with chopped chives and serve with rice

Makes 4 portions

Nutrition Facts
Energy    Protein    Carbs    Fat
215kcal    22g          15g        9g

Chefs Best Broccoli Puffs - Explore Broccoli

Ingredients

500g broccoli fresh
5ml butter, unsalted, melted
2 each eggs
30g all-purpose flour  
30ml milk, skimmed
10g cheddar cheese
15ml vegetable oil

Method

Grease tiny muffin tin or muffin cups

Mix eggs and milk in a large bowl

Add butter, flour and stir until smooth

Mix in broccoli and cheddar cheese

Stir and spoon into muffin tin or cup 2/3 full

Bake in preheated oven of 180˚C for 10-15mins until golden brown  

Makes 4 portions

Nutrition Facts
Energy    Protein    Carbs    Fat
175kcal    8g            15g        10g

Ginger Powdered Soup- Explore Ginger

Ingredients

500g  carrots
4dl  (2 cups) whole milk
20g ginger root, fresh
1 pinch salt, to season to taste
1 pinch black pepper, ground, to season to taste
1tsp lemon juice, fresh, to season to taste
1 each shallot

Method

Finely chop the shallots and fry them briefly in the pan before adding chopped carrots

Add milk and boil the carrots until they are soft

Put the carrots in a food processor, add the ginger Season to taste with salt, pepper, lemon

The consistency is right when the soup is smooth

Makes 4 portions

Nutrition Facts
Energy    Protein    Carbs    Fat
56kcal      1g            13g         0g

Farmer’s Super Sweet Potato - Explore Sweet Potato

Ingredients

2 each sweet potato large
35g toasted sunflower seeds
25g parmesan cheese shredded
3tbsp olive oil
2 garlic cloves
1tbsp lemon juice, fresh
.25tsp salt
20g basil leaf, fresh
45g baby spinach leaves

Method

Preheat the oven at 220 ˚C. Spray baking sheet with non-stick spray. Wash sweet potatoes and cut into 3cm thick slices

Place 3-4 tablespoons of water on the baking sheet, distribute sweet potato slices evenly and bake for 20-30 minutes or until slices are soft

In food processor combine toasted sunflower seeds, shredded parmesan cheese, olive oil, garlic cloves and lemon juice, pulse well, then add basil leaves until well mixed and reserve

Remove the baking pan with sweet potato slices from oven, smash each with a fork, top with spinach-sunflower seeds pesto, sprinkle with some more shredded parmesan cheese and bake for 3-5 minutes of 220 ˚C. until golden and enjoy

Makes 4 portions

Nutrition Facts  
Energy    Protein    Carbs    Fat
29kcal      1g            1g          3g

Vegetable Show Stopper - Explore Chick Peas

Ingredients

400g Chickpea, canned, drained  
20g Tahini, optional
15ml Olive oil
60ml Water
10g Garlic
3g Cumin, ground
25ml Lemon juice, fresh
1 pinch Black pepper, ground, to season to taste
100ml Natural yogurt low fat
250g Carrot, peeled and cut into sticks
200g Cucumber, cut into sticks
200g Celery, peeled, cut into sticks
2 each Corn tortilla, white corn tortilla, cut into 8 wedges each

Method

Place the chickpeas, tahini paste, olive oil, water, garlic, lemon juice, yogurt, cumin powder, and black pepper into a blender and blend till smooth, reserve in chiller till needed.

To make the tortilla chips, preheat oven to 160˚ C, lightly oil a baking tray and lay the tortilla wedges evenly onto the greased tray. Bake in the oven for 15 minutes or till crispy and golden brown.

Leave to cool completely

Serve the chilled hummus with tortilla chips and vegetable sticks (carrot sticks, cucumber sticks, celery sticks)

Makes 4 portions

Nutrition Facts  
Energy    Protein    Carbs    Fat
252kcal    9g            33g        10g