Feeding your kids nutritious meals that they will eat is one of your most important tasks as a parent. Whether your family is consuming more vegetarian cuisine for health or environmental reasons, you need to ensure your youngsters eat enough protein each day for proper development and overall good health. Try these ideas to boost the protein in your child's diet:
Chickpea and Lentil Curry
For a taste of India your kids are sure to love, make a vegetarian curry with chickpeas and lentils. If your children are unfamiliar with Indian spices, begin with the mild yellow curry powder. Serve it over brown rice and garnish with slices of fresh tomato or jalapeno peppers.
Grab your blender and toss in some fresh ingredients for a delicious and healthy breakfast or snack. In order to boost the protein, you can add nuts or nut butter, avoiding those with added sugars. Consider adding silken tofu made with whole soybeans or soy milk for part of the liquid.
Another easy way to boost smoothie protein content is with Chia and flax seeds. Both of these seeds have additional health benefits, including an array of vitamins and minerals. Limit the amount to one teaspoon each because of the high fiber content, and make certain your child drinks plenty of water every day.
Quinoa and Vegetable Soup
Create this protein powerhouse with whatever vegetables you have on hand. Quinoa is a tiny South American grain in various colors, though the light tan, or white color is the most common. The essential amino acids in it create a whole protein.
Improve grain flavor by rinsing the quinoa or dry toasting it in a pan on low heat, which enhances the nutty tones. Cut up whatever vegetables you have and boil gently until tender in a second pot, adding the most dense vegetables first. Season the water with your favorite fresh herbs and spices. Add the quinoa once cooked according to package directions, and serve soup with a salad or sandwich.
Quiche with Whole Grain Crust
Buy or make the crust, which is higher in nutritional value than one made with refined grains. The eggs and milk used in any quiche are protein-rich. In fact, if you are transitioning from regular milk to soy, using the soy milk in recipes such as this will help your family enjoy the flavor.
Boost the protein content of your quiche even further by adding high protein ingredients. Some good choices include: cheeses, broccoli and spinach. You can create mini-pie sized quiches, and save some for later. Quiche is delicious hot, warm and cold. It stores well in a lunch box and for picnics.
As a parent, it is important that you are able to provide meals for your youngster that will meet their nutritional needs and satisfy their tastes. Protein is a vital building block that is sometimes insufficient in vegetarian meals. For children, this can lead to developmental problems.
Help your kids to eat plenty of protein with delicious meals like chickpea and lentil curry or handmade quiche.