The temperature has dropped and we’re right in the middle of cold and flu season. Time to boost your family’s immune system by dosing them up on vitamins and minerals the natural way with extra fruit and veg providing infection fighting phytonutrients.
Sometimes it’s a challenge to get your children to eat their veggies so we’ve put together a few ideas to help get those extra nutrients in to keep them healthy, especially this time of year. Some are a little sneaky…but we won’t tell if you don’t 😉
Puree or grate zucchini and carrot and add to your Bolognese sauce or meatballs. Trust me, they’ll never know they’re there.
Zucchinis – Full of B vitamins
Carrots – Antioxidants full of rich in vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.
Make up your favourite bliss balls, add some beetroot and call them your ‘Blood Balls’. Delicious little balls of vitamins that are fun to eat!
Beetroot – High in immune-boosting vitamin C, fibre, and essential minerals like potassium, essential for healthy nerve and muscle function, and manganese which is good for your bones, liver, kidneys, and pancreas.
Next time you’re making pancakes for brekkie throw in a handful of blueberries, raspberries or sweet potato mash.
Blueberries – Vitamin C, vitamin B6 and phytonutrient content.
Raspberries – Rich in vitamins and antioxidants.
Sweet Potato – An excellent source of vitamin A in the form of beta-carotene. They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are full of potassium, dietary fibre, niacin, vitamin B1, vitamin B2 and phosphorus.
In your next batch of mashed potato swap out half of the potato for cauliflower.
Cauliflower – One serving contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamine, riboflavin, niacin, magnesium, phosphorus, fibre vitamin B6, folate, pantothenic acid, potassium, and manganese.
Make your own Veggie Chips with all your family’s favourites.
Vegetable Au Gratin is another great way to get a large dose of vegetables into your children. And who doesn’t like cheese! It’s great for bone development.
But my favourite is good old Chicken and Veg soup. I like organic carrots, celery, baby spinach, onion, and to save time and add flavour I use a cooked organic chicken from the supermarket. It means I don’t need to use any other flavour enhances keeping it as healthy and simple as possible. Perfect for a quick mid-week comfort meal.