Nutritious recipes for healthy menu planning
Food should be nutritious and also help to meet the social,cultural and educational needs of children when food habits are being developed, as most children have formed lifelong eating patterns by school age
Food should be nutritious and also help to meet the social,cultural and educational needs of children when food habits are being developed, as most children have formed lifelong eating patterns by school age
All the recipes found on the Healthy Kids website have been kindly provided by the Heart Foundation and the State of Western Australia
Try these healthy family recipes from the Go for 2 & 5 website.
Healthy Banana Bread
A healthy alternative to cake
Prep time: about 90 minutes
What you need:
- 2 eggs
- 1¾ c. sifted flour
- 2 tsp. baking powder
- ¼ tsp. baking soda
- ½ tsp. salt
- 1/3 c. vegetable oil
- 2/3 c. sugar
- 1 c. mashed bananas (about 3 bananas)
- Preheat the oven to 350°F (180°C).
- Beat eggs well in a small bowl.
- In a medium-size bowl, sift together the flour, baking powder, baking soda, and salt.
- In a large bowl, add the vegetable oil. Add the sugar a little bit at a time, and continue beating until the mixture is fluffy.
- Add the eggs to the mixture in the large bowl and beat well.
- Add some of the flour mixture to the large bowl and beat well. Then add some of the mashed bananas and beat some more. Continue adding flour, then bananas, then flour, then bananas, until everything is mixed in.
- Pour mixture into the baking pan. Bake for 70 minutes.
- Flip your banana bread out of the pan, let it cool for a bit, and cut it into slices to eat and share!
16 slices
Nutritional analysis (per serving):
345 kilojules
2 g protein
5 g fat
24 g carbohydrate
1 g fibre
27 mg cholesterol
155 mg sodium
37 mg calcium
0.8 mg iron
Strawberry Smoothie
Try this as an alternative to flavoured milk
Prep time: 5 minutes
Ingredients:
Directions:
Serving size: 1 large glass
Nutritional analysis (per serving):
289 kilojules
19 g protein
2 g fat
49 g carbohydrate
3 g fibre
7 mg cholesterol
430 mg sodium
369 mg calcium
0.8 mg iron
Prep time: 5 minutes
Ingredients:
- 2 ice cubes
- 1 c. milk
- 2/3 c. frozen strawberries
- 1 tsp. vanilla extract
- 1/4 c. strawberry yoghurt
- 1 tsp. honey
Directions:
- Pour all of the ingredients into the blender.
- Put the lid on the blender and blend for 45 to 60 seconds until smooth.
- Pour your smoothie into a glass and enjoy.
Serving size: 1 large glass
Nutritional analysis (per serving):
289 kilojules
19 g protein
2 g fat
49 g carbohydrate
3 g fibre
7 mg cholesterol
430 mg sodium
369 mg calcium
0.8 mg iron
Pork Lettuce Cups
Prep Time: 20 minutes
Ingredients
Directions
Nutritional analysis (per serving):
1130 kilojules
27 g protein
14 g fat
49 g carbohydrate
3 g fibre
7 mg cholesterol
340 mg sodium
330 mg calcium
0.4 mg iron
Ingredients
- 1 tablespoon sunflower oil
- 1 brown onion, finely chopped
- 1 garlic clove, finely chopped
- 500g extra lean pork mince
- 8 button mushrooms, thinly sliced
- 1 carrot, peeled, coarsely grated
- 1 zucchini, ends trimmed, coarsely grated
- 2 tablespoons hoisin sauce
- 8 iceberg lettuce leaves
Directions
-
Heat the oil in a large frying pan over medium-high heat. Add the onion and garlic and cook, stirring, for 5 minutes or until the onion softens. Add the pork and cook, stirring with a wooden spoon to break up any lumps, for 5 minutes or until the mince changes colour and is cooked through.
- Add the mushroom, carrot and zucchini, and cook for 2 minutes or until the carrot is tender. Add the hoisin sauce and cook for 2 minutes or until the mixture is heated through.
- Spoon the pork mixture evenly among lettuce cups.
Nutritional analysis (per serving):
1130 kilojules
27 g protein
14 g fat
49 g carbohydrate
3 g fibre
7 mg cholesterol
340 mg sodium
330 mg calcium
0.4 mg iron