Dinner, while a lighter meal, should provide for children all nutrients and be made up half of a cereals (bread, pasta, rice, barley, spelled) with the addition of a source protein different in rotation (meat, fish, eggs, cheeses, legumes) and half from vegetables. However, it is not easy to always invent something new and guess the combinations that children can appreciate. He gives us some useful advice Francesca Ghelfi, biologist nutritionist, with proposals for recipes for all ages.
- Dinner for children from weaning to the entrance to the nursery
- Nursery children's dinner
- Kindergarten children's dinner (3-6)
- Primary school children's dinner (6-12)
What suggestions and recipes could you give us for the children's dinner from weaning to the entrance to the nursery?
"Children can start tasting tastes e different foods immediately. So, green light for imagination and experimentation. Of course, you will need to dose portions e consistencies. creme, for example, they are an excellent solution. In half an hour you can prepare an excellent one cream of peas e zucchini with red quinoa. 20 grams of quinoa, 10-15 grams of split dried peas, 1 tablespoon of raw grated courgette and a few pieces of chopped onion are enough. Rinse the peas well and cook them in a saucepan with the onion, courgettes and water for 20-30 minutes. Meanwhile, boil the quinoa. At this point it will be sufficient to mash the cooked peas with a fork to reduce them to cream, add the cooked quinoa and season with 1 teaspoon of extra virgin olive oil ".Read also: Pizza, how many times a week?
What to propose instead to children who already go to the nursery?
"I always recommend avoiding or limiting meat as much as possible, which is often prepared in canteens. From this age, moreover, it is already possible to prepare a dinner that is good for both child that for Parents. Meatballs, for example, they are always welcome to the whole family. They can be prepared in many ways, with vegetables and vegetable. I suggest a version with the fish, to begin introducing this very important food: sea bass meatballs with tomato.
Method. "For four people take 4 sea bass fillets, breadcrumbs, garlic, parsley, juice of half a lemon, grated rind of 1 lemon, tomato puree and fresh basil. Remove all the thorns from the sea bass and the skin. Cut it into small pieces. , then blend it in the mixer with the garlic, parsley and lemon juice. Transfer to a bowl and add the grated lemon zest and the breadcrumbs (about 4 tablespoons). Heat the tomato puree with the basil, do not add salt because the fish will then flavor it. Let it go to the minimum, in the meantime prepare the meatballs. I recommend doing them small, so there is no risk that they remain raw inside. Dip the meatballs in the puree and cook with the lid on for about 20 minutes. Halfway through cooking, turn them. Accompany with a first it's a boundary of vegetables for a complete meal ".Read also: Tasty baby food recipe
Which dishes are best suited for children attending kindergarten?
"Also in this case I think of recipes that are good for the whole family, like a good plate of fusilli al pomodoro with crumbled feta and oregano. Heat the tomato puree in a pan with a drizzle of oil and oregano, crumble the feta cheese with your hands and set it aside. Boil the pasta in unsalted water, drain and transfer it to the pan with the tomato sauce. Turn off the heat, add the crumbled feta cheese and mix everything. Serve immediately with a sprinkling of oregano. For a balanced dish, serve with a side dish of vegetables of your choice ".Read also: 5 summer recipes for children
What to prepare for dinner for primary school children?
"In this age children begin to appreciate some preparation more delicious. They can satisfy their cravings with one crunchy recipe, tasty and healthy, that you can also have fun preparing everyone togetherI cubes of chicken with hazelnuts with crunchy carrots. For an adult portion take 2 carrots, 120 grams of chicken breast, 2 tablespoons of hazelnut flour (or grain), 2 tablespoons of corn flour for polenta, turmeric, extra virgin olive oil, lemon juice, salt and pepper . Cut the chicken into chunks of approx 2 cm per side. Arrange them in a bowl and add 1 tablespoon of oil, the juice of half a lemon, a pinch of salt, black pepper and half a teaspoon of turmeric. Mix well with your hands to make sure the seasoning adheres completely to the chicken and let it rest in the fridge for 30 minutes. Meanwhile wash the carrots, cut them to chopsticks thin and arrange them in a bowl. Grease them with oil, season with salt and mix well. Then spread them on a baking sheet with parchment paper and bake them at about 200°C. In a dish, mix the hazelnut flour with the corn flour and a pinch of turmeric. Dip the chicken chunks in the flour, making sure that all sides are covered. Also arrange the cubes on a baking sheet with parchment paper and bake them, together with the carrots that are already cooking. After about 20 minutes, it should be cooked through. Serve the cubes hot accompanied by crunchy carrots. And for a complete meal, add some baked potatoes".
Francesca Ghelfi she is a nutritionist biologist. She is mainly involved in feeding for infancy and weaning. You are responsible for the Buono al Cubo project of the De Marchi Onlus Foundation, for the dissemination of scientific culture in the nutritional field.
- recipes for children
- main courses recipes