Wholesome Child : Wholesome Child full
Do you have a fussy eater on your hands? Read on for ideas to up their protein intake. (See Fussy Eating section for more info). ➊ Serve plain yoghurt with crushed nuts and a fruit for a snack. ➋ If your child is taking a jam or honey sandwich to school every day add a layer of tahini or sunflower butter. Sunflower butter has more protein than other nut butters and is school-friendly. ➌ Mix tinned red salmon with sweet potatoes and rice breadcrumbs to make salmon cakes. Or try our Salmon & Millet Rissoles (see recipe on page 167). ❹ Make your child a delicious egg wrap instead of a wheat wrap. Try our delicious Arrowroot Tortillas (see recipe on page 153). ➎ Try a chicken sandwich. For younger children the dark meat from the chicken may be more palatable plus it’s higher in iron. Instead of mixing it with mayonnaise try yoghurt or our Miso & Tahini Dressing (see recipe on page187). ➏ Try chicken soup made in a pressure cooker to ensure the meat stays tender. ➐ Cook grains such as rice, quinoa or pasta in chicken or beef stock or bone broth. ➑ Turkey hamburgers are another great option. Our hamburger recipe on page 159 works just as well with turkey mince. Eight ways to ser ve more protein Fish Fingers (see recipe on page 57) step 4: boost protein tough – literally. Our kids’ favourite foods often tend to fall into the easy-to-eat category. Think of white bread and crackers, chocolate, ice-cream, soda, hot chips and doughnuts... they tend to melt in your mouth and require little chewing. I used to love plain, grilled or pan-fried chicken breasts, lamb chops and beef fillets but since having children I have had to experiment a lot with creating recipes that my children and clients will love. To get children interested, it makes sense to experiment with different textures and presentations like meat in sauces, in patties, served as kebabs or cut into bite-sized pieces. For toddlers and young children who are okay with mushy textures, slow-cooking meat until it is falling off the bone is your best bet. Choose lean cuts of beef or lamb shanks to make stews, casseroles or roast beef, lamb, or chicken and then shred and freeze into portions. I always recommend choosing recipes that will fit into the framework of what your child is already eating. If they love chicken nuggets, hamburgers, meatballs, koftas and bolognaise, experiment with ways to boost their nutritional value (see the recipes at the end of this chapter). Start to increase variety by considering the texture and flavour of their favourite foods and try to vary them slightly. This is also true for fish or any other protein your child may refuse to eat. Is soy healthy? Soy is not an essential part of our diets, however if your child is following a vegetarian or vegan diet, then eating soy becomes more necessary LAMB CUTLETS ROAST CHICKEN SHEPHERD’S PIE FISH CURRY SPAGHETTI BOLOGNAISE STIR-FRY CHICKEN CASSEROLE Marinated orange Lamb Cutlets over brown rice with sauce and baked vegetables (see recipe on page 165). Roast chicken with marinade, side of steamed vegetables and baked potato. Shepherd’s Pie including meat, mash and peas (see recipe on page 169). Easy Fish Curry served with brown rice, side salad and yoghurt dip (see recipe on page 163). Supercharged Spaghetti Bolognaise with lots of added vegetables. Serve with pasta (see recipe on page 123). Stir-fry strips of beef mixed with julienne vegetables. Full of flavour and different textures. Serve over brown rice. Chicken Drumstick Casserole with quinoa and veggies (see recipe on page 157). DISH FAMILY MEAL Tiny pieces of lamb chopped up (no marinade, only olive oil to cook). Separate plain rice. Vegetables cut up into small pieces on a side plate. Small pieces of roast chicken cut up and removed from bone. Separate from vegetables and potato. Separate mince from mash and offer vegetables on the side. Fish pieces removed from curry with sauce wiped off, 1-2 vegetables removed from curry with sauce wiped off for ‘tasting’. Cut up cucumber/carrot with side of plain brown rice and yoghurt dip. Spaghetti bolognaise pureed so no lumps or bumps. Serve with pasta of choice. Plain grilled beef strips, separate plain vegetables, separate brown rice. Chicken drumstick removed from casserole, cut into small strips. Separate quinoa and vegetables. YOUR YOUNGEST/FUSSIEST ONE MEAL FITS ALL (See Fussy Eating section on page 20 for more info) 143 Consider this... Researchers from the University of Missouri used fMRI scans to compare the brain activity of teens right before lunch and found that those who had eaten low-protein breakfasts were hungrier by midday than those who had eaten high-protein breakfasts.