With some small expedients we can put seasonal fruits and vegetables in the children's diet without too many whims and push them to eat even the foods they often refuse and that, instead, are very important to guarantee them the right nutrients.
Here are 3 ideas, with December fruit and vegetables .
Pasta with cauliflower cream
Most children turn their nose in front of the cauliflower . However, if we turn it into a soft cream they probably won't even recognize it.
This recipe is good for the whole family . Any kind of pasta is indicated as a short pasta, but for a little younger children it is also possible to choose a pasta.
Ingredients for 4 people :
> a medium cauliflower,
> half a glass of milk,
> cheese (the one you prefer),
> 320 grams of short pasta.
Preparation : clean the cauliflower, cut it into florets and cook it in plenty of salted water for about 30 minutes. It must be very cooked, almost unmade. Drain it and place it in a bowl. Add half a glass of milk, a nice sprinkling of your favorite cheese and season with salt. Blend with the immersion blender.
Meanwhile cook the pasta, drain it when it is still al dente, put it back in the pan and season it with the cauliflower cream; light the stove again and mix until all the pasta is well seasoned. If you want to avoid cow's milk you can replace it with vegetable milk or even vegetable broth.
In any case, be careful not to overdo the liquid otherwise the cauliflower cream will be too slow. Another tip: try to use a dressing that the child loves, for example his favorite cheese, to "distract" it as much as possible from the cauliflower.
And for the biggest try the recipes of the December diet
Single dish with rice and broccoli
More than a recipe, this is a suggestion to encourage children to eat even the foods that tend to trigger the most heated whims.
A beautiful and fun dish can work wonders, so when we have a little more time, we can have fun playing with the decorations .
For example, risotto with broccoli prepared as in the image is a complete dish. Here are some suggestions for preparation
- The bears can be made with a parmesan risotto, creating three oval shapes, one larger for the bear's face, and two smaller ones for the ears;
- To make the eyes and the mouth, you can use cloves or even pepper (which of course we are going to remove before the baby begins to eat) or everything that the imagination suggests.
- There are children who prefer beautiful crunchy vegetables compared to those reduced to puree as in the previous recipe and then, in this case, we can steam the broccoli, leaving them al dente. Next, we can put a couple of meatballs or, alternatively, lentils, chickpeas, ricotta or spinach ... or whatever you like. All decorated with some skilfully presented raw vegetables .
Of course, this is a dish a little too abundant for a single child, but it is just an example, a cue, an idea, to present food in a captivating way. Because the eye also wants its part and ... such a presentation can really do miracles, even with children with the most difficult tastes .
Pancakes with maple syrup and fresh fruit
This, instead, is an idea for a nutritious and healthy breakfast. Pancakes are a typical American dish, used mainly for breakfast or brunch. It can be filled in different ways, but maple syrup and fresh fruit are certainly a healthy and delicious combination at the same time.
Alternatives? We avoid industrial creams too rich in sugars and fats, so we could opt, for example, for a nice homemade jam or honey, melted dark chocolate, ricotta. ..
For the side fruit, the most correct is in season, so in December mandarins, kiwis, oranges, apples ... are always presented in a very decorative way.
The pancake recipe
To make it lighter, I replaced the butter (contained in the original recipe) with high oleic sunflower oil.
> 150 grams of 00 flour,
> 2 teaspoons of vanilla yeast powder or, alternatively, a teaspoon of baking soda,
> a pinch of salt,
> a teaspoon of sugar,
> 3 tablespoons of high oleic sunflower oil,
> 200 ml of milk,
> 2 eggs.
Preparation : divide the yolks from the whites and beat them until stiff, after adding a pinch of salt. In another bowl, with the help of a whisk, beat the eggs with the sugar, milk and oil, then slowly add the sifted flour, mixed with the yeast, stirring constantly, and finally the egg whites, helping you with the paddle and following a movement from top to bottom.
Heat a non-stick pan with a drizzle of oil, add the batter, forming a circle with a wooden scoop, and cook the pancakes over medium-low heat first on one side (for about a minute) and then on the other. Stuff with maple syrup and fruit .
Pancakes can also be prepared the night before and kept in the fridge, covered with plastic wrap, until morning. They are kept in this way for up to 12 hours. Of course, the filling should be added at the last moment, after heating the pancakes.