We are very excited to have recently teamed up with the wonderful Little London Magazine to help share our tips for keeping your little ones healthy.
At this time of year, as the new school term starts and the seasons start to change, we can notice a dip in energy levels so here at Cooking them Healthy we have shared with you our top energy boosting tips and recipes.
Below are our top energy boosting ingredients to always have to hand:
– Seeds and nuts. A variety of nuts (such as almonds, brazil nuts, walnuts and hazelnuts) and seeds (sunflower, pumpkin and sesame seeds) not only adds a delicious crunch to many recipes but also provided a welcome complete protein boost. Nuts and seeds are rich in minerals, each variety containing different valuable nutrients. A small handful makes a brilliant energy boosting snack, full of protein, fibre and essential fats.
– Brown rice. Brown rice is unrefined and unprocessed, and the bran & germ part of the grain remain which helps to make it a useful source of fibre, as well as being full of energy boosting B vitamins. It has a lovely nutty flavour.
– Dried fruit. Dried fruit is a great source of natural fibre rich sweetness and can be used in place of refined sugars. Prunes in particular have a wonderful toffee-like texture and are full of fibre. Figs are packed with bone supporting calcium and dried apricots (preferably unsulphured) can provide a helpful source of iron which is key to supporting healthy energy production.
– Pulses/beans. These are a brilliant source of vegetable protein and make a nice alternative, or in fact addition, to meat dishes adding wonderful texture and flavour. Pulses & beans are also rich in fibre for digestive health and valuable vitamins and minerals such iron which is a key nutrient to support energy levels. Soaking beans & pulses overnight can help us to digest them.
– Oats, ideally the unrefined jumbo variety, are a fantastic source of both gentle soluble fibre and energy supporting B vitamins. They make a fantastic breakfast, a great base for granola bars and bircher muesli, are easy on the digestive system, and help sustain energy.
– Eggs are the ultimate fast food, quick & easy to cook, extremely versatile and are packed full of valuable nutrients such as B vitamins, choline and biotin for skin & hair health.
– Spices such as cardamom, cumin and turmeric. Spices are a brilliant way to bring dishes to life, and not only do they provide great colour and flavour but are also nutrient rich. They act as potent antioxidants and can be helpful in reducing inflammation in conditions such as eczema, joint pain etc.
RECIPES:
For more tips and photos go buy the wonderful Little London magazine.
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