Tasty and healthy: 5 “healthy” dishes that kids will love

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Today, everyone knows the importance of proper nutrition, but creating a tasty and healthy diet for a child can be difficult. We have collected recipes for dishes that children will like and will benefit the body.

Experts say that a properly composed children's diet is the key to good health and harmonious development. However, children, unlike adults, do not realize the need to eat right and often indulge in unhealthy foods. We share five healthy recipes that will replace unhealthy snacks and delight children.

Healthy waffle

It is difficult to imagine children's lives without sweets. But the main goal of parents is not to prohibit, but to replace harmful sweets with healthier alternatives. For example, in the healthy waffle recipe, the usual high-grade wheat flour is replaced with green banana flour. This is a great alternative to grain-free baking. It is especially relevant for those who have autoimmune diseases. It is better to use Jerusalem artichoke syrup as a sweetener – a delicious and not harmful dessert is ready! But remember that any dessert is better to eat immediately after the main meal, and not as a snack or on an empty stomach.

Ingredients:

• Eggs 2 pcs.
• Jerusalem artichoke syrup
• Coconut milk 200 ml
• Lemon juice 20 ml
• Green banana flour 140 g
• Cinnamon powder 10 g
• 2 tbsp. melted coconut oil.
• 0.5 tsp. baking soda.

Preparation method:

Mix the dry ingredients: banana flour, cinnamon and baking soda. Then beat the eggs with Jerusalem artichoke syrup until the mixture becomes light and doubles in volume, add coconut milk, lemon juice and coconut oil to the egg mixture, beat or stir the wet ingredients with a whisk until smooth. Then add the dry ingredients to the wet ingredients, stir until smooth – the dough should have the consistency of sour cream. Bake in a waffle iron and serve hot.

Quiche with red fish and spinach

Quiche is a traditional French dish that is an open puff pastry pie. Only our version is low-carb and gluten-free. But no less delicious! We use almond flour – the secret to using it lies in adding psyllium (the husk of psyllium seeds). It gives the dough that elasticity that is difficult to achieve from any nut flour. Psyllium is also a source of fiber. “

Ingredients:

• Almond flour 1 cup
• Sesame seeds 3 tbsp. l.
• Psyllium 1 tbsp. l.
• Ghee oil 4 tbsp. l.
• Eggs 6 pcs.
• Cream (can be replaced with coconut cream) 1 cup
• Fresh spinach 1 cup
• Coconut oil 2 tbsp. l.
• Garlic 1 clove
• Ground nutmeg
• Red fish (salmon, coho salmon) 240 g
• Pepper
• Salt

Preparation method:

First, preheat the oven to 175°C. Then mix the almond flour and sesame seeds in a blender. Add the remaining ingredients to form a dough. Place in a thin layer in a mold (diameter 10-12 cm). Pre-bake the pie crust for 10-15 minutes. Then beat the eggs and cream together, add salt and pepper. Coarsely chop the spinach, finely chop the garlic. Fry the garlic in oil, add the spinach and fry for about five more minutes. Then add the red fish to the pre-baked quiche crust. Mix the grated cheese with the liquid egg filling and pour over the spinach. Bake at 175 ° C for 30-40 minutes.

Coconut muffin with chia seeds

Coconut muffin with chia seeds is the same recipe when it is tasty, satisfying, and healthy! For gluten-free baking, you can use rice flour, chia seeds, at a baking temperature of 160 degrees, you can safely use olive oil, if higher – it is better to replace it with coconut or ghee.

Ingredients:

• Almond milk or coconut milk 95 g
• Water 140 ml
• Chia seeds 30 g
• Rice flour 125 g
• Baking powder 7 g
• Coconut flakes 85 g
• Cane sugar 95 g
• Olive oil 55 g

Preparation method:

Mix water and milk in a saucepan and heat to 80 degrees. Then add sugar and chia seeds. Let it brew for 20 minutes. Add butter to the cooled mixture and mix. Then mix all the dry ingredients in a bowl and gradually pour the mixture from the saucepan. Put the finished mass in a cake mold and bake in the oven at a temperature of 160 degrees for 35-40 minutes.

Omelet with spinach

The best start to the day is a protein-fat breakfast. The feeling of satiety will be ensured for a long time. The option of an omelet with coconut milk and spinach will diversify the breakfast of both adults and children. The nutritional value increases, the pleasant green color and the unusual presentation in the form of a muffin will surely please all family members. It can be supplemented with olives, a piece of fatty fish or liver pate on a slice of homemade bread.

Ingredients:

• 2 chicken eggs.
• 20 g frozen spinach
• 0.5 g sea salt
• 33% cream 35 g
• 2 g olive oil

Preparation method:

Defrost the spinach and squeeze it a little, if it is fresh – wash and chop. Mix the eggs, olive oil, cream, salt and spinach in a bowl. Then beat with a blender and let stand for 25 minutes until the foam settles. Pour the finished mixture into molds and bake in the oven for 20 minutes at a temperature of 160 degrees.