recipes
every parent wants the best for their children and top of the list for most parents is good health. nicola graimes tells mm about the health benefits of a vegetarian diet for kids...
Veggie food for healthy kids
is only part of the picture...a veggie diet is only healthy if it is varied and balanced. A diet of processed veggie burgers or pizza, fizzy drinks and sweets may be meat free, but it's also low in nutritional value. So, what should a healthy vegetarian child be eating? Te following are top of my list:
M
Kick-start the day Te research is all there. Children who eat a nutritious, varied breakfast, perform better at school and are more alert and focused. Health experts seem to agreed that the first meal of the day is also the most important as it kick-starts the metabolism, replenishing vital brain nutrients and blood-sugar levels that have diminished overnight. I'm a bit of a stickler when it comes to
breakfast. It may take a little extra time to prepare, but a decent, nutritious breakfast is the best start to the day you can give your children and it could make all the difference to their mental and physical well-being. Try these breakfast boosters:
•Wholegrain toast with Miso Butter, topped with a poached egg and served with a glass of diluted fresh fruit juice
•Chia seeds soaked in nut milk with fresh or dried fruit, nuts, seeds and ground flaxseeds
• Low-sugar beans on wholegrain toast with an egg or chopped avocado and a sprinkling of nutritional yeast flakes, served with a glass of diluted fresh fruit juice
46MODERNMUM Autumn 2016
any studies highlight the numerous positive health benefits of a vegetarian diet. However, cutting out meat
EGG CUPS
Serves 4 Preparation time: 10 minutes Cooking time: 25 minutes
1 tbsp olive oil, plus extra for brushing 140g/5oz mushrooms, chopped 1 large garlic clove, finely chopped 4 crusty rolls, preferably wholegrain 4 large eggs 1 tbsp snipped chives (optional)
1. Preheat the oven to 180°C/350°F/Gas 4. Lightly brush a baking sheet with oil.
2. Heat the oil in a frying pan over a medium heat. Fry the mushrooms for five minutes, stirring regularly, until there is no trace of liquid and they start to colour. Stir in the garlic and cook for another minute.
3. Meanwhile, slice off the top third of each roll to make a lid. Pull out most of the crumbs inside to leave a 1cm/1/2 inch thick shell (saving the breadcrumbs for another recipe). Brush the rolls and lids all over, inside and out, with more oil and place the rolls on the baking sheet.
4. When the mushrooms are ready, divide them evenly among the hollowed- out rolls. Crack an egg into each one. Brush the yolks with a little oil, then bake for five minutes. Put the roll lids on the baking sheet and return it to the oven for another fifteen minutes until the egg whites are set and the lids are crisp. Serve the egg cups with their lids by the side. You could sprinkle a few chives over the eggs before serving, if you like.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84