Recipes that work

Can you suggest recipes that effectively disguise vegetables and ‘trick’ children into eating their greens? 

Fry: See the Fry’s latest cookbook, Superfood for Superkids, which we created to inspire both little and big cooks with healthy plant-based recipes.

One of my kids’ favourites is the Veggie Nice Tortilla ‘Ice Cream Cones’ recipe. Additional kid-friendly recipes can be found under our Mains section, and Lunch section.

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Which Fry’s products make quick, healthy veggie-packed snacks and or meals for toddlers and children?

Fry: The Chickpea Falafel Balls and Roasted Butternut Balls not only taste great but are filled with healthy ingredients. Remember to keep it fun – strategically placed balls can look like monster eyes on a plate!

Family pantry essentials

What should every parent stock in the pantry?

Fry: A good selection of spices, herbs, jars of red lentils and chickpeas, brown rice, raw nuts and seeds, a few tins of coconut milk, quinoa, wraps and pitted dates (to make bliss balls and raw desserts!).

Below are just a few more suggestions:

Pantry dry goods:

  • Red kidney beans & black beans
  • Chickpeas
  • Tinned tomato
  • Oats
  • Quinoa
  • Puffed amaranth/ millet
  • Brown rice
  • Psyllium husks
  • Sourdough bread
  • Seeds & nuts
  • Pitted dates
  • Desiccated coconut

Fats and oils:

  • Coconut oil (this versatile oil can be used for cooking, baking as well as bathing and as a moisturiser)
  • Olive/ macadamia/ flax oil
  • Peanut butter

Herbs and spices:

  • Cinnamon
  • Paprika
  • Turmeric
  • Garam masala
  • Rosemary
  • Garlic
  • Coriander
  • Ginger

Fresh fruit and veg:

  • Beetroot
  • Green beans
  • Carrots
  • Broccoli
  • Apples
  • Sweet potato
  • Bananas
  • Tomatoes
  • Berries
  • Leafy greens
  • Lemons
  • Snow peas & sugar snaps

For the fridge and freezer:

  • Coconut yoghurt with live cultures
  • Hummus (if making your own: tahini & chickpeas)
  • Non-dairy milk
  • Frozen mango
  • Frozen berries
  • Kombucha
  • Coconut water
  • A few boxes of Fry’s 

How to pack in the protein

How can parents make sure their children get enough protein and iron if the family follows a vegan, vegetarian or white-meat only diet? 

Fry: If you eat enough calories from a wide variety of fruit and vegetables, you will not be protein deficient. If you need a quick and easy protein, then a few boxes of Fry’s in your freezer will do the trick (Fry’s contains all essential amino acids).

Plant milks and plant-based meat alternatives (like Fry’s) also contain iron and are sometimes fortified with iron.

Non-heme (i.e. not from an animal source) iron is actually a much better source of iron than heme iron. One mg of heme iron daily increases your risk for some cancers, type-2 diabetes and coronary heart disease.*

Other plant sources of iron include:

  • Legumes (lentils, soybeans, tofu, tempeh)
  • Grains (quinoa, fortified cereals, brown rice, oatmeal)
  • Nuts and seeds (pumpkin, pine, pistachio, sunflower, cashews, chia)
  • Vegetables (tomato sauce and greens)

Source: *https://nutritionfacts.org/video/the-safety-of-heme-vs-non-heme-iron/

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.