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.
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
- Tinned tomato
- 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:
- Garam masala
Fresh fruit and veg:
- Green beans
- Sweet potato
- Leafy greens
- 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
- 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)
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.