Immune boosting recipes

SOURCE KIDS | IMMUNE BOOSTING RECIPES healthy recipes to give your immune system a boost

Give your family a good fighting chance against colds and flu with these nutrient packed ideas…

smoothies and smoothie icy poles Getting kids to eat all their greens and micronutrients every day is a near impossible task so why not try adding tonnes of healthy veg into a delicious smoothie? What you need: A liquid: water, coconut water, milk (coconut, almond, rice are all great dairy-free alternatives). Fruit and veggies: spinach, avocado, kale, beetroot, carrots, cucumber, apple, berries, banana. Flavours: nuts, cinnamon, seeds, yoghurt, honey, cacao, ginger, herbs, maple syrup. What to do: Blend it. If you make it a bit thicker (add less liquid) it can be a fun finger/first food to practice eating with a spoon. Freeze it. If your child struggles with the texture of a smoothie or you feel like a cool treat, try freezing the smoothie mixture in icy pole moulds.

smoked salmon breakfast muffins They’re called breakfast muffins but who cares, they can be eaten at any time of the day! Eggs are full of B vitamins and selenium. They are also one of the few foods containing naturally occurring vitamin D. According to research, you can be more susceptible to illness when low in vitamin D. Salmon is also great for the immune system as it’s rich in Omega 3 fatty acids. You'll need: 6 eggs, 3 spring onions, sliced (leave these out if your child doesn’t like them), 50g smoked salmon, pepper, shredded tasty cheese What to do: Preheat your oven to 200c and grease and line a muffin tin with baking paper. Whisk eggs in a bowl and season with pepper, add the spring onions if your using them. Cut the salmon into strips and divide between the muffin cups. Pour the eggs on top of the salmon and top each one with tasty cheese. Bake for around 15-20 minutes. These ‘muffins’ can be adapted with a huge range of ingredients depending on your family’s tastes. Some ideas you could try include: spinach, grated zucchini, sweet potato, mushrooms, ham…

healthy fish fingers Fish is a great source of Vitamin A, protein and omega 3 fatty acids. It also has anti-inflammatory properties. These fish fingers are simple to make and you can pair them with your child’s favourite dip to make them even more yummy. Get your kids involved in the prep by having them whisk the egg and milk together or even rolling the fish in the egg, flour and breadcrumbs. You’ll need: 1 egg, ¼ cup milk, 400g white fish fillets cut into 2cm thick chunks or strips, ½ cup plain flour, 2 cups breadcrumb, olive oil spray What to do: Whisk together the egg and milk and then coat the fish in the flour and dip into the egg mixture. Next roll in the breadcrumbs. Place on a lined baking tray and spray with olive oil. Pop into a 200 o c oven for 15 minutes until golden brown.

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