Nutrition plays a vital role in helping children perform well at school – be it in maintaining sustainable energy levels or optimising cognitive thinking.
“With the rise in awareness around healthy eating, parents are opting for nutritional food options for their children both at home and on the go. The new choices not only reflects this trend, but also speaks to children’s preferences,” says Grant Cullingworth, executive chef at The Westin Cape Town.
Broadening the horizons of your child’s taste buds can be challenging, but the options for creating healthy, yet tasty, dishes for your child are endless. And in using a combination of high-fibre wholegrains, fresh fruits, vegetables, lean protein, while keeping an eye on the sugar and salt included, you can achieve this in no time.
Here are three delicious recipes to try:
Buzz Lightyear flapjacks
- 500g almond flour
- 2g salt
- 2 tsp baking soda
- 8 eggs
- 100ml honey
- 1 tsp vanilla essence
- 400g low-fat plain yoghurt
- ½ jar Nutella
- 500g strawberries, quartered
- 3 bananas, sliced
- 30g dark chocolate shavings
- 30g toasted almond flakes
To make the almond waffles
- Mix all the dry ingredients in a mixing bowl.
- Add the eggs, honey and vanilla essence.
- Mix the ingredients together until they form a smooth paste.
- Set aside until ready to use.
- Preheat a waffle maker, spoon the mix onto the machine and cook accordingly.
To make the yoghurt cheese
- Place the yogurt in a muslin cloth over a bowl in the fridge overnight to drain off the excess liquid and firm up the yoghurt.
- Fold the yoghurt and the Nutella in a mixing bowl.
Layer the warm waffles with the Nutella yoghurt cheese and sliced banana. Spoon the strawberries and cherries over the waffle, then garnish with toasted almonds and chocolate shavings.
Humpty Dumpty eggs and pancakes
- 250g flour
- 20g brown sugar
- 3g baking powder
- 2g baking soda
- Pinch of salt
- 100ml buttermilk
- 1 egg
- 10ml oil
- 10 slices bacon
- 2 portobello mushrooms, skin removed and sliced
- Cauliflower florets
- Broccoli florets
- Soft-boiled eggs
- Place the flour, brown sugar, baking powder, baking soda and salt in a bowl. Add all the liquid ingredients. Mix to a batter, place in a piping bag, and let it rest.
- Grill the bacon and mushroom slices and leave it to cool.
- Pipe the batter onto a non-stick pan, cook slightly until it starts to set. Layer the bacon and mushroom onto the pancake. Pipe another layer of batter over the bacon and mushroom.
- Flip the pancake over to cook the other side then remove it from the pan when golden brown.
- Blanch the cauliflower and broccoli florets in boiling water, toss with a little salt and olive oil.
- Arrange the bacon and mushroom pancake dippers with the florets alongside the soft boiled egg.
Cookie Monster macaroons
For the macaroons
- 3 egg whites
- 100g castor sugar
- 12g ground almonds
- 125g icing sugar
For the blueberry frozen yoghurt
- 1 cup frozen blueberries, defrosted
- 1 cup low-fat plain yoghurt
- ½ cup honey
For the oat biscuits
- 200g wholewheat flour
- 200g oats
- 100g sugar
- 10ml baking powder
- Pinch of salt
- 200g butter, softened
- 15ml milk
To make the macaroons
- Preheat the oven to 140°C.
- Whisk the egg whites and castor sugar into a stiff peak.
- Fold in the ground almonds and icing sugar until evenly mixed.
- Fill a piping bag and pipe 5cm circles onto greaseproof paper on a tray or a silicone mat and tap down to even out.
- Allow to stand for 30 minutes, before baking for 15-18 minutes.
To make the blueberry frozen yoghurt
- Add the blueberries and honey to a pot and simmer, then blend until smooth and allow to cool.
- Fold the blueberries into yoghurt to form a blueberry yoghurt swirl.
- Spoon into discs and freeze.
To make the oat biscuits
- Preheat the oven to 160°C.
- Put all the dry ingredients into a mixing bowl.
- Add the butter and mix to form crumbs.
- Add the milk and mix until the dough comes together.
- Continue binding by hand.
- Roll, cut, and bake for 15-18 minutes until golden brown.
Sandwich the frozen blueberry yoghurt between the two macaroons and place on a plate. Top with the oat biscuits.
For more information on The Westin Cape Town, visit www.westincapetown.com
Xanet is an award-winning journalist and Living and Loving’s digital editor. She has won numerous awards for her health and wellness articles and was a finalist for the Discovery Journalist of the Year in 2009 and again in 2011 for the Discovery Best Health Consumer Reporting and Feature Writing category. She is responsible for our online presence across social media channels and makes sure our moms have fresh and interesting articles to read every day.