Thursday, 22 May 2014

How To Get Veggies Into The Kids ........ Discreetly

I know i am always arguing with my 4 year old about getting her to eat veggies, she loves cucumber and she eats fruit alot but when it comes to cooked vegetables, it is often a daily battle. she will eat potato if its mashed or the inside of a jacket potato but she argues about roast potato. She will eat vegetables like peas, beans and sweetcorn.

Now the Government are recommending that we have 9 a day instead of 5 a day (which isnt a bad thing), so here are some simple vegetable muffins, that look like cakes but are infact full of goodness and are ideal for a snack or to pop into your childs lunch box

Cheese and Courgette Muffins

You need 
150g self raising flour
75g rolled oats
1 and 1/2 tsp of mustard powder
1 tsp baking powder
1/2 tsp of bicarbonate soda
200g courgette (grated)
150g cheddar cheese (grated)
75 ml milk
1 egg
5 tbsp of vegetable oil
olives/ skinless red pepper to decorate

How to make them

This makes 6 large muffins
Heat the oven to gas mark 4 or 180C
Mix together the flour, oats, bicarbonate soda and baking powder
Add the cheese and courgette, but keep some aside to decorate the top
Whisk the milk, oil and egg and add to the bowl, then mix it all together
Spoon into the muffin tray (if you use a smaller bun tray you will get more cakes)
Top the mix with the olives, peppers and the rest of the cheese and courgette
Place in the oven and cook for 30 mins

Another fun way to get the little ones and even ourselves to eat more fruit and veg is to blend it into smoothies and you can use almost any combination. Please remember though that if you are always doing fruit smoothies, they do have a quite high natural sugar content so its ideal to mix it with a few veggies too.



Beetroot (full of folic acid - great for pregnant women)
Apple juice

Add them altogether and blend.


Cantaloupe Melon
Almond Milk

Add them together and blend

Top Tip

If your fruit is getting to the end of its freshness, then chop it up and freeze it. You can freeze any fruit and then just add it to the smoothie frozen. This means you dont have to add the ice to it.

This was all bought to you together with Keen2Cook based at The Chequers Restaurant and cooking school where they offer cooking lessons and a variety of cookery demonstration evenings. They are based in Deal in Kent. The Keen2cook classes offer healthy eating cooking lesson for families on a budget and they are able to also offer people to come to your house and teach you a lesson. for more details please click the links and contact Stephanie or Pieter

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