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Three easy (vitamin D) recipes to support your child's immune system

Updated: Nov 1


We asked Wellness expert Sarah Ann Macklin for some advice on good sources of vitamin D for our kids and based on her advice, we've found three super easy recipes to get that all important supplement into their diets naturally.



Sarah Ann recommends vitamin D rich food sources like:

"Oily fish such as salmon, sardines, pilchards, trout, herring, kippers and eel contain reasonable amounts of vitamin D. Cod liver oil contains a lot of vitamin D, but don’t take this if you are pregnant. Egg yolk, meat, offal and milk contain small amounts but this varies during the seasons. And finally, margarine, some breakfast cereals, infant formula milk and some yoghurts have added vitamin D".

Based on Sarah Ann's recommendation, we've pooled together three delicious looking recipes for kids to make getting that extra dose of D, fun, nutritious and above all totally yummy.


1 BBC Good Food's Egg, parsley and oats pancake wraps filled with veg and cheese

Kids love pancakes, and if you can nudge them away from always having the sweet version, you will open up a whole new, easy world of nutrition for your speedy mid-week supper and lunch needs. This recipe uses porridge oats instead of flour so is extra good for them too.


Ingredients:


500g pack closed cup mushrooms

4 tsp cold pressed rapeseed oil , plus 2 drops

320g cherry tomatoes , halved, or 8 tomatoes, cut into wedges

2 generous handfuls parsley , finely chopped

8 tbsp porridge oats (40g)

10 eggs

4 tsp English mustard powder made up with water


Beat together the eggs really well with the parsley and oats. Heat a drop of oil in a large non-stick frying pan. Pour in a ¼ of the egg mix and fry for 1 min until almost set, flip over as if making a pancake.


Go to BBC Good Food for more easy recipes


2 Roasted salmon with spaghetti  (with added grated courgette and cherry tomato) 


From BBC Good Food

Kids will love to help you tuck a delicious pile of spaghetti into it's own little parcel to cook with tomatoes, salmon and courgettes.


This is such a simple dish and one which will be as good to eat, as it will be to unwrap and amaze at the supper table!

Ingredients:

200g spaghetti

2 courgettes , grated

100g red cherry tomatoes , halved

100g yellow cherry tomatoes , halved

4 salmon fillets or 2 chicken breasts

4 tbsp olive oil

1 garlic clove , finely sliced


Go to BBC Good Food for how to cook



3 Jamie Oliver's Yoghurt marinated Greek Chicken


Greek marinated chicken with carrot strips, herbs and cous cous is a healthy version of those naughty chicken nugget meals children seem obsessed by. Making your own tzatziki is pretty impressive too, if you don't cheat and buy in, go for some decent organic yoghurt or one with a bio culture and earn even more brownie points for gut nutrition!

Ingredients:


1 red pepper

6 spring onions

20 g black olives

100 g ripe cherry tomatoes

170 g couscous

½ a cucumber

2 free-range chicken breasts

olive oil

1 teaspoon dried oregano

1 lemon

100 g fat-free natural yoghurt

½ a bunch of fresh mint (15g)

1 carrot

extra virgin olive oil



Go to Jamie Oliver for how to cook



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