recipes
Snack attack If your children are anything like mine, then food is never far from their minds. And there's good reason behind this: the young have high energy requirements relative to their size and in general need two to three nutritious energy-dense snacks to fill the gaps between main meals. Ditch nutrient- deficient sugary or high-fat snacks in favour of those that contain a combination of protein, wholegrain starches and beneficial omega fats to help to keep blood-sugar levels stable and ensure sustained amounts of energy through to mealtime. Here are a few simple ideas:
• Red pepper humous with wholegrain rice cakes or rye crackers and carrot sticks
•Omelette filled with cheese, pesto, diced tomato and finely chopped fresh spinach
•Wholegrain pitta bread filled with grated cheese, apple or pear and chopped walnuts
Eat up your greens... and your
yellow, red... Health experts recommend children eat at least three portions of different veg and two of fruit a day, so that can be a single fruit such as an apple or pear, or the amount that will fit into one hand of, say, peas or broccoli florets, or a glass of fresh fruit juice. Hopefully the following tips may help to inspire:
•Add finely chopped or grated vegetables to familiar popular dishes such as pizza, pasta sauces, lasagne, soups, stews and curries
• East a rainbow: different coloured fruit and vegetables provide a range of health properties. Why not try creating a game of identifying and sampling fruit and vegetables of various hues? „
These recipes - and many more - are available in Nicola's new book - 'Vegetarian Food for Healthy Kids'
SWEET POTATOES WITH CURRY BEANS
Serves 4 Preparation time: 15 minutes Cooking time: 1 hour
4 large orange-fleshed sweet potatoes, scrubbed 1 tbsp coconut oil or sunflower oil 1 onion, chopped 2 large garlic cloves, chopped 2cm/1/4 in piece fresh root ginger, peeled and grated 2 large tomatoes, diced 1 x 400g/14ox cans chickpeas, drained 1 tsp turmeric 1 tbsp mild curry powder, or to taste 300ml/10.5 fl oz/ 1 1/4 cups reduced salt vegetable stock 1 rounded tbsp tomato purée/paste 30g/1oz creamed coconut, roughly chopped 2 large handfuls of finely chopped spinach leaves, tough stalks discarded Plain live yogurt and green veg (optional) to serve
1. Preheat the oven to 200°C/400°F/Gas 6. Bake the potatoes for 50-60 minutes, depending on their size, until tender.
2. Meanwhile, make the curry beans. Heat the oil in a saucepan over a medium heat. Add the onion and cook for eight minutes until softened. Add the garlic, ginger and tomatoes and cook for another minute, stirring.
3. Stir in the chickpeas, turmeric, curry powder, stock, tomato purée/paste and creamed coconut. Bring almost to the boil, then turn the heat down and simmer, part-covered with a lid, for ten minutes until reduced and thickened.
4. Using a potato masher, partly mash the beans to thicken the sauce. Add a splash more water and the spinach and cook for another two minutes until tender.
5. To serve, cut open the sweet potatoes and serve the beans on top with a spoonful of yogurt and some veg, if you like.
Autumn 2016 MODERNMUM 47
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