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Immune-boosting recipes from a nutritionist

Fight back against colds and flu this winter, by making sure the kids are getting the healthy foods they need.

Registered nutritionist Tessa Scott shares some of her favourite kid-friendly recipes, that contain loads of nutrients that their immune systems will thank you for.

Fruity Quinoa Snack Bars

The quinoa in this recipe provides protein, which fills little tummies, and doesn’t contain any refined flours or added sugars making it a healthy snack option. Any fruit can be used and you can also add seeds (such as sunflower and pumpkin) for an extra nutrient boost.

2 ripe bananas

2 eggs

½ tsp vanilla extract

¾ cup cooked quinoa 1½ cup rolled oats

1 tin peaches in juice, drained and chopped (or use 1 cup of other fruit such as blueberries, raspberries etc).

  • Preheat oven to 180 degrees Celsius and line a 20cm baking dish with baking paper.
  • Mash bananas and add to bowl with eggs and vanilla. Mix well.
  • Add quinoa and oats and mix again.
  • Stir in chopped peaches (or other fruit/seeds).
  • Transfer to baking dish and bake for 25 minutes or until firm to the touch.
  • Let cool and cut into squares.

Eggy Muffins

These muffins are high in protein, have lots of veggies and are made with wholemeal flour for extra fibre, so a healthier option than many muffins. Can be offered as a finger food from 7/8 months, cut into small thin slices. Any combination of vegetables can be thrown into these.

4 eggs

¾ cup grated cheese

½ capsicum

2 large mushrooms 1 cup frozen spinach

¼ cup plain or wholemeal flour

½ tsp baking powder

  • Preheat oven to 170 degrees Celsius
  • Shred mushrooms, capsicum and spinach in a food processor (or grate/dice finely).
  • Whisk eggs in a bowl.
  • Add grated cheese and shredded/chopped vegetables and mix.
  • Add flour and baking powder and mix until combined.
  • Grease mini muffin tray with olive oil.
  • Add mixture and bake at 170 degrees Celsius for 25 minutes or until cooked through.

Broccoli and Cheese Frittata Fingers

These are always gobbled up. The combination of egg and cheese usually ensures that even the fussiest child will eat it and has the added bonus of green veggies hidden inside.

½ Tbsp olive oil

1 cup chopped broccoli

1 cup grated courgette

½ cup grated cheese

1 Tbsp flour

3 eggs

½ tsp dried mixed herbs

  • Preheat oven to 180 degrees Celsius and line a small loaf tin or similar with baking paper.
  • Heat oil in a pan.
  • Add courgette and broccoli and lightly fry for 3-4 minutes until soft.
  • In a bowl mix eggs, cheese flour and herbs.
  • Add cooked veggies and mix well.
  • Pour mixture into tin and bake for 15-20 minutes until cooked through.
  • Allow to cool and cut into fingers.

<< Check out Tessa’s tips for boosting your family’s immunity levels this winter >>

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