Nutritious recipes for children

Recipes for children: spinach lasagna

Ingredients:

• 600g fresh spinach
• 250g lasagne sheets
• 1 pack of feta cheese
• 1 big onion
• 1 jar of tomato sauce
• grated cheese
• a knob of butter for sweating
• salt and pepper
• Nutmeg to taste

What’s in it: Spinach is considered a vegetable with a particularly high folic acid content.

Preparation:

1. Clean and wash the spinach thoroughly. Remove the roots and thick stems. Blanch the leaves in plenty of boiling water for two to three minutes. Scoop out with a ladle and set aside.
2. Finely chop the onion and sauté in butter. Add the blanched spinach and season with salt and pepper. Crumble the feta cheese and mix with the spinach.
3. In a heatproof dish, put a layer of spinach and feta cheese and cover with lasagne sheets. Use tomato sauce for the next layer and cover it with lasagne sheets as well. Continue until the mold is full or the ingredients are used up. The top layer should not consist of lasagne sheets.
4. Finally, sprinkle everything with grated cheese and bake in the oven at 180°C. Depending on the thickness of the lasagna, it will take 25 to 40 minutes.

Recipes for a vegetable and grain pan

Ingredients:

• 200g vegetables (e.g. peas, peppers, carrots, beans)
• 75g wheat grains
• salt and pepper
• 1 tsp oil
• 1 tsp oregano
• 1 tsp paprika
• 1 tsp chopped parsley
• some grated cheese

What’s Inside: Wheat grains are high in magnesium and folic acid. Paprika is very rich in vitamin C.

Preparation:

1. Soak the wheat grains in cold water overnight.
2. Wash, clean and chop the vegetables. Fry in oil and some water.
3. Add the drained grains and season with salt, pepper, oregano and paprika.
4. Finish with a sprinkling of parsley and grated cheese.

Coconut rice pudding recipe

Ingredients:

• 2 cups rice pudding
• 1 tbsp butter
• 1 can of coconut milk
• 1 vanilla bean
• 5 cups of milk
• 1 pinch of salt
• ½ packet vanilla sugar
• 1 ½ cups sugar
• 1 stick of cinnamon
• 125ml water
• Desiccated coconut and cinnamon for sprinkling

What’s Inside: Coconut is rich in zinc and B vitamins.

Preparation:

1. Melt the butter in a saucepan and briefly sweat the rice in it. Deglaze with the water. When the water has evaporated, add the milk and simmer gently over medium-high heat. Stir occasionally.
2. Scrape out the vanilla bean and stir the pulp, cinnamon stick, sugar, vanilla sugar and salt into the rice.
3. When the rice thickens, add coconut milk and keep stirring.
4. When the liquid has reduced and the rice is soft but still al dente, remove from the heat.
5. Sprinkle with grated coconut and cinnamon and serve.

Recipe for goulash soup

Ingredients:

• 700g beef goulash
• 400g onions
• 750ml chicken stock
• 400g potatoes
• 2 tbsp cooking oil
• 1 tsp tomato paste
• Half a red and half a yellow pepper
• half a zucchini
• 1 tbsp paprika powder, sweet
• 1 tsp cayenne pepper
• 1/2 tsp cumin seeds, whole
• 1/2 tsp marjoram
• Salt
• 2 bay leaves
• 2 tbsp flat-leaf parsley
• 1 piece of lemon zest
• ½ garlic cloves

What’s in it: About 270 g of potatoes cover a third of the daily requirement of vitamin C. Peppers are also rich in vitamin C.

Preparation:

1. Brown the beef well on all sides in a large, wide pot in oil over medium heat.
2. Add the tomato paste and sauté briefly, then add the peeled and diced onions and let them sauté for a few minutes. Pour in the broth.
3. Simmer the soup gently over medium-high heat for 1 hour, until the meat is tender.
4. Core, wash and dice the red and yellow peppers. Peel the potatoes, wash them together with the zucchini and cut into equal-sized cubes.
5. Add the diced peppers, courgettes and potatoes to the soup about 20 minutes before the end of the cooking time. Season with paprika powder, cayenne and salt. Put in the bay leaves.
6. Finely chop the lemon zest and chop with the garlic and cumin. Add the salt and marjoram and mash to a fine paste, eg with the back of a knife. Finally season the soup and leave to stand for 5 minutes. Remove the bay leaves, season with salt and sprinkle with parsley.

Rosehip shake recipes

Ingredients:

• ¾ l curd milk
• 200g rosehip pulp (from the health food store)
• 150g creamy yoghurt
• 1 orange
• 3 tbsp sugar

What’s in it: The rosehip contains a lot of vitamin C.

Preparation:

1. Whisk the soured milk, sugar, rosehip pulp and yoghurt well with a hand blender.
2. Slice the orange, cut the sides and stick it on the glass.