(In other words, this is your go-to chicken nugget recipe if you ran out of flour.)
Here, the author shares her thoughts on getting children to eat well.
As a nutritionist, fitness master, and mum-of-four, Sophie Guidolin cares deeply about inspiring parents and kids to make delicious and healthy food choices. Following the success of her first kids’ cookbook, Sophie has authored a second – My Kids Eat volume 2 based on her simple food philosophy: eat a variety of foods as close to their natural form as possible. With recipes designed to get little hands helping out, Sophie guides parents with tips, tricks, and advice to empower everyone to eat healthier.
How early can kids start helping in the kitchen and what sorts of things can they do?
In our family we have varying ages: 11, 10 and 3-year-old twins. We get our kids involved EARLY. Our 3-year-olds help out by mixing things, putting things in bowls. The older two are now able to make full family dinners and clean up afterwards, which is a huge win!
What are the benefits of getting kids involved with cooking?
The benefits are endless! But I believe that children are more inclined to eat the meals they help with cooking. And it also gives them the essential life skills required as we grow up. It may seem like the mess and extra “help” can be harder than it is worth, but when your 10-year-old can make dinner, you will be cheering!
How do you prevent mealtimes becoming a battlefield with fussy eaters?
I have learnt that it is easier to get them to eat and enjoy the meals When children are given the choice of foods they want to eat. I allow our children to select a recipe from My Kids Eat books. (It helps when every choice is a good one!) For us, we place a lot of variety on their plates. And whatever they eat, they eat- whatever they don’t we don’t stress too much about.
Should we be worried if kids come home having barely eaten their packed lunch?
It depends on how often it is happening. If it is daily- perhaps ask if your child has a preference for foods to eat at school. Remember that there are so many fun activities and games to play instead of eating, so it may not actually be the foods in the lunch box, but the time allocated to eat it.
- 2 eggs
- 2 cups (190 g) quinoa flakes
- 1/2 cup (60 g) almond meal or fine breadcrumbs
- 500 g chicken breast fillets, chopped into nugget-sized pieces
- olive oil cooking spray
- low-sugar tomato sauce, to serve
Preheat oven to 180 C. Line an oven tray with baking paper.
Beat eggs lightly in a shallow bowl. Place combined quinoa flakes and almond meal in a separate shallow bowl; season.
Dip chicken, one piece at a time, into the egg and then press into the quinoa mixture to firmly coat. Place on tray. spray with olive oil.
Bake nuggets for 20 minutes or until browned and cooked through.
Serve chicken nuggets with tomato sauce.
Quinoa is rich in many essential minerals, such as calcium, iron, phosphorous, potassium, magnesium, sodium and zinc.