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TOP 10 super quick and easy family meals

TOP 10 super quick and easy family meals

by

Verena Dickson, MSc, RNutr

Child Nutritionist

When preparing meals for the family, we want to ensure meals are balanced and nutritious. There are plenty of amazing healthy family meal recipes available but, in reality, sometimes we simply don’t have the time or headspace to think about dinner. Here are some ideas for super simple, super quick family meals, all of which include carbohydrates, protein, fat and a serving of vegetables.

FISH FINGERS WITH ROASTED SWEET POTATO AND MUSHY PEAS

Cut the sweet potatoes in wedges, sprinkle with oil pepper, salt and put in the oven together with the fish fingers. While the fish fingers and wedges bake, defrost peas in boiling water and mash once they are hot.

PASTA WITH CREAMY TUNA + SWEETCORN SAUCE

Cook your pasta according to instructions, in the meantime, make a quick sauce with cream, tuna and sweetcorn (you can add red onion if you like).

CHICKEN WRAPS WITH CREAM CHEESE + FRESH VEGGIES

Cook chicken breast in the pan. Serve wraps with cream cheese, chicken strips and fresh veggies, let everyone fill their own wraps.

VEGETABLE STIR FRY WITH RICE

Cook rice according to instructions. Fry any veggies you have in your fridge (for example carrots, broccoli, spring onion, pepper, cauliflower), seasing with soy sauce or sweet/sour sauce.

LAMB KOFTA WITH YOGURT, CUCUMBER AND PITA BREAD

If you have lamb mince, form little meatballs, or get ready shaped kofta from the supermarket. Cook the kofta, serve with plain greek yoghurt, cucumber and pita bread

TORTELLINI WITH TOMATO SAUCE AND CHEESE

Cook tortellini according to instructions, make a simple tomato sauce, add grate cheese and buon appetito!

SPAGHETTI CARBONARA WITH PEAS

Cook spaghetti according to instructions. In a pan, fry bacon cubes, add cooked pasta, a lug of cream, eggs and peas.

VEGETABLE PIZZA, VEGGIE STICKS AND SOUR CREAM

Buy a margarita pizza and add the toppings your family likes. Or let everyone create their own little pizza, you can always keep leftovers for a lunch or snack the next day.

VEG+ FETA FRITTATA

Beat eggs, mix in vegetables and feta and fry in a pan.

HAMBURGERS

Fry the patties, serve with buns, lettuce, cucumber, pickle, cheese, tomatoes and thinly sliced onion and let everyone create their own burger. Serve a side of potato wedges or vegetable sticks. To make it extra fun, let everyone name their burger. My all-time favourite is the MacVerilicious burger 🙂

March 31, 2020

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The answer is probably YES ✅⁣ ⁣ Many parents

The answer is probably YES ✅⁣
⁣
Many parents worry because their toddler is a carb monster 👹⁣
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Meat and dairy products can be more difficult to eat and like 🍖⁣
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Many babies find it easy to like pasta, but it often takes a lot more exposure before they like chicken, let alone lentils 🍗⁣
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Still, most babies get enough protein, even if they don't eat much meat or pulses 💪⁣
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Here's a list of foods your toddler might be eating, even if high protein foods are not on their fave list of foods 😉⁣
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If you're still concerned about your little ones diet quality, feel free to get on touch via DM, or via my website (link in bio) 👆⁣
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#kindernutrition #weaning #whatmybabyeats #whatmytoddlereats #babyfood #healthykids

Your little one loves you and wants to grow up to

Your little one loves you and wants to grow up to be just like you 👶🙆‍♀️⁣
⁣
As a natural consequence children tend to copy and imitate your every move 🚸⁣
⁣
Which of your traits or habits are your kids copying? 😄⁣
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But caution, they also pick up on more nuanced behaviors. Like how you treat yourself, how you talk about your own body and how you observe other people’s bodies 🧐⁣
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Therefore, it is important that you treat yourself with respect and acceptance 💛⁣
⁣
I know this is easier said than done. But wherever you are on the journey of self-acceptance, a positive shift will have an immensely positive impact on your child 💪⁣
⁣
Being a body confident role model to your children will massively boost their relationship with their own body 💪💪⁣
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#kindernutrition #bodypositiveparenting #bopoparents #bodyconfidentmums #confidentkids

Ten different ways parents wean their babies acros

Ten different ways parents wean their babies across the world 🌍

Vegetable purees and soft carrot sticks are popular first foods in the UK, but is this the same in other cultures and countries? 🤔

What was your baby's very first food? 👶

#kindernutrition #whatmybabyeats #babysfirstfoods #weaning #blw #healthykids

1k followers deserves a cheesy selfie with my offi

1k followers deserves a cheesy selfie with my office pal 🥳🐺⁣
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👱🏼‍♀️I'm a Registered Nutritionist specialising in child nutrition and body positive parenting 🥦💪⁣
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Kinder Nutrition was born out of passion and a burning need for kinder, more inclusive child nutrition services. I help families across the UK (and some overseas) to implement positive meal patterns, so that children develop a natural, relaxed relationship with food and feel good in their bodies 🤗🥰⁣
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My nutrition practice is built on experience, scientific evidence and compassion. At Kinder Nutrition EVERYONE is welcome 🌍🤗⁣
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If you need child nutrition support for your family, or guidance in building body confidence in your kids, DM me or check our my website for more information (link in bio) 👆 👆 ⁣
⁣
Verena xx⁣
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🐺 I'm mostly here to sleep, look cute and steal snacks! Woody xx🐾🐺⁣
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#kindernutrition #mindfuleating #bodypositiveparenting #healthykids #registerednutritionist #kidsnutrition #transformmealtimes

DOES MY TODDLER GET ENOUGH IRON?? That's a questio

DOES MY TODDLER GET ENOUGH IRON?? That's a question I get asked all the time.⁣⁣⁣
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Iron deficiency is one of the most common nutrient deficiencies in children. And since many children take a while to like iron rich foods like leafy green veg and meat, many parents get worried.⁣⁣⁣
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When children don't get enough iron they may look pale, act cranky and not have much energy. By 6 months the natural supply of iron your baby had at birth is becoming depleted.⁣⁣⁣
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But there are plenty of foods that are rich in iron and that can help iron absorbtion.⁣⁣⁣
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1️⃣ Including even a little meat in a meal helps absorb more iron from all other foods in that meal. Meat may be challenging for your child to chew, so make sure its moist and tender 💪⁣⁣⁣
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2️⃣ Kids who are only just beginning to eat solid foods often find it easier to like cereals than veg/meat. So, when you buy cereals, make sure they are fortified with iron. A Ready Brek porridge with strawberries is a great iron rich meal with added vitamin C 💪⁣⁣⁣
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3️⃣ Vitamin C can really boost iron absorbtion. By combining iron rich foods with colourful fruit or vegetables, your child will absorb iron much better 💪⁣⁣⁣
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4️⃣ Don't MAKE your child eat specific foods. If he/she struggles to like meat/veg, try different textures and most importantly, eat and enjoy meat/veg yourself. After a while your child will try them and maybe even learn to like them 🙌⁣
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#kindernutrition #toddlerfood #toddlermeals #whatmybabyeats #healthykids #fussyeater #ukkids

💚💚Spinach Fingers! Perfect for little finger

💚💚Spinach Fingers! Perfect for little fingers and grown foodies 💚💚⁣
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You will need:⁣
75g stale bread⁣
400g frozen spinach⁣
1 egg⁣
1 Tbsp flour⁣
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1️⃣ Take the spinach out to defrost a few hrs before cooking. Once the spinach is defrosted, squeeze the water out as much as you can. ⁣
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2️⃣ Blizz the stale bread in your food processor. Add the bread to a mixing bowl, then blizz the spinach in your food processor. ⁣
Add the spinach to the bread crumbs, then add the egg and 1 Tbsp flour. Mix until a dough forms. ⁣
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3️⃣ Form little fingers and roll them in flour. Bring a pot of water to a simmer and add the spinach fingers. Let them simmer for around 15 mins. ⁣
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Take the spinach fingers out and let them cool down a bit before serving. ⁣
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TIPP: for older kids, more adventurous eater and grown ups. Heat up about 2 Tbsp of butter, add fresh sage leaves and keep on medium heat until the sage leaves are crispy. Serve the spinach fingers with sage butter and Parmesan. ⁣
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#kindernutrition #weaning #fingerfood #whatmybabyeats #whatmytoddlereats #veggies #veggiebaby

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