24hoursworld

Nutritious vegetables: 3 healthy recipes for back to school

Nutritious vegetables: 3 healthy recipes for back to school

Approximates Back to school, the children are excited about the preparations and the parents are in full organization that includes the purchase of supplies, backpack and school uniform. Sometimes, the concern about accomplishing everything necessary causes something that requires organization, dedication and time to take a backseat: assembling school lunches.

Returning to the school routine

Once you are in the routine, it is very common to reach that moment when you ask yourself: “And what else can I do to diversify “the meal”?” Work, housework and childcare sometimes They cause this moment of organization and assembly to be postponed. It usually happens that, as a result, we end up preparing a meal “with what was left over from the previous night” or with ultra-processed foods, that is, “packaged fast food.” This same thing happens. with the snack for recess.

“A nutritious snack will replenish lost energy and will promote the child’s concentration, performance and enjoyment during school hours. Therefore, keeping lunch and recess snacks in mind when planning meals is of utmost importance,” he explains. Camila B. Enriquegraduate in Nutrition (MN 10891), member of the Nutrition Department of New Garden, one of the main natural food store chains in Argentina.

The striking offering of kiosk products can be tempting since they are very visually attractive and addictive to the palate. However, they are usually characterized by a low nutritional value and, in turn, a high content of sugars, salt and fats accompanied by a long list of ingredients and the presence of additives. This list, in turn, usually includes varieties of refined foods that are poor in fiber and other nutrients such as proteins, vitamins and minerals.

Explain without scaring. “It is important not to convey to children that the consumption of these foods represents something bad since guilt or fear of them should not be encouraged either. However, it is important to encourage the adoption of healthy habits where they understand that consuming natural foods is more beneficial for our body and feeding them with it will keep them healthy and strong,” explains Lic. Enrique.

Taking into account that children in the growth stage are more receptive, we must take advantage of inviting them to participate in assembling their lunch and snack for recess. This activity can lead to a game that helps them get to know and make friends with other foods. And it will also have a positive impact by encouraging the acquisition of healthy and sustainable long-term habits, as well as promoting a feeling of self-sufficiency and responsibility.

Tips that help

The lack of planning favors the consumption of processed foods, but there are some practical and easy-to-make options that bring together the idea of ​​natural and nutritious.

Some healthy alternatives for the recreational snack are:

  1. Fresh fruit: Nothing more natural than fruit! We can choose a whole one or cut different varieties to make a salad or skewers. Children love colors and luckily, there are fruits of different sizes, colors and flavors!
  2. Dehydrated fruit: Ideal if you crave candy. Raisins, pears, apples, blueberries, apricots, dates, bananas are some alternatives for dehydrated fruits that we can send in your lunch and you can enjoy them as a natural candy. They concentrate the sweetness of the fruit without having additives of any kind.
  3. Cherry Tomatoes: Although they are best known and consumed in salads, they are also an ideal alternative to send as a healthy snack for recess. Its attractive color, easy-to-handle and portion size make this food a favorite for children.
  4. Truffles: A multitude of ingredients can be used to make them: dehydrated fruit, cocoa, syrups, oats, ground or whole nuts, among others. Having the child try the flavors, textures and combinations between them will allow them to become familiar with natural and nutritious ingredients that they can incorporate as a habit tomorrow.
  5. Nuts: Super nutritious! They provide proteins, minerals, fiber, natural oils and are good for children’s brain development. Combinations can be made with dehydrated and fresh fruits and even cereals. It represents an ideal snack for recess!

Healthy recipes

3 delicious, practical, easy-to-make and very nutritious options to implement when assembling the food:

Oatmeal, coconut and cranberry muffins

Preparation time: 15 minutes

Cooking time: 15 minutes

Total recipe time: 30 minutes

Servings: 10 – 12 units

Ingredients

  • Oatmeal 1 cup
  • Grated coconut 1 cup
  • Mashed banana 1 unit
  • Previously hydrated cranberries 1/2 cup
  • Animal milk or almond or coconut vegetable drink c/n
  • Baking powder 1 tsp

Preparation

  1. Mix oat flour, grated coconut, mashed banana and baking powder in a bowl.
  2. Add the milk or vegetable drink (almond or coconut) until you achieve a creamy and somewhat thick consistency.
  3. Add the previously hydrated cranberries to the preparation.
  4. Arrange the mixture in molds.
  5. Decorate with grated coconut and cranberries.
  6. Place in the preheated oven and cook at 180°C for approximately 15 minutes or until the dough is cooked. To make sure, insert a toothpick into the center, and if it comes out dry it is ready to remove.

Serve and enjoy!

Turkish lentil and oat nuggets

Preparation time: 15 minutes

Cooking time: 15 minutes

Total recipe time: 30 minutes

Servings: 12 units

Ingredients

  • Turkish lentil 200 g
  • Instant oats 100 g
  • Seasonings (Onion Powder, Sweet Paprika, Garlic Powder, Salt, Turmeric)

Breaded:

  • Oat bran 150 g
  • Corn flakes 100g
  • Egg 1 unit

Preparation

  1. Cook the Turkish lentils for 3 minutes.
  2. Season the lentils to taste.
  3. Incorporate oats until forming a dough that does not stick.
  4. Shape the mixture into balls.
  5. Combine the oat bran along with the corn flakes to prepare the batter.
  6. Coat the dough with oat bran and egg.
  7. Place in a dish and bake at medium temperature for 15 minutes.

Serve and enjoy!

Healthy cereal bars

Preparation time: 15 minutes

Cooking time: 15 minutes

Total recipe time: 30 minutes

Servings: 8 – 10 units

Ingredients

  • Honey 100g
  • Coconut oil 100g
  • Mascabo sugar 80g
  • Instant oats 250g
  • Mix New Garden 100g
  • Cranberries 50g
  • Sunflower seeds 40g
  • Optional: 200g semisweet chocolate (to dip the bars)

Preparation

  1. Mix the oats, cranberries, sunflower seeds and previously chopped nuts.
  2. Heat the honey with the oil and mascabo sugar.
  3. Add to the nut mixture.
  4. Arrange on a baking sheet covered with parchment paper or a silicone griddle.
  5. Bake at medium temperature (180º) for 10 – 15 minutes or until lightly golden.
  6. When removing from the oven, mark the size of the bars so that cutting is easier later.
  7. Optional: melt chocolate and coat one side of the bars

Let’s remember that children observe and copy what adults do. Being an example for them is as important as accompanying them to school. Healthy habits are not generated overnight, they have their ups and downs and contemplate the consumption of all types of foods without fear or restrictions. It is key to question where the focus is.

Just avoiding products from the kiosk or researching, trying and fostering a friendly relationship with real, natural foods that help them be strong and healthy?

Source: Ambito

Leave a Reply

Your email address will not be published. Required fields are marked *

Latest Posts