Kid's Nutrition

Bananas in Disguise

We know that sometimes, getting kids to eat enough fruits and vegetables can be a struggle. So we’ve put together these five downloadable ideas and recipe cards to inspire you with some sneaky suggestions for smuggling a little more into their lunches.

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By The Scott's Team   | 3 min read

By The Scott's Team
3 min read

           Age groups

4-6   6-8    8-10

And remember – you won’t always have to be this sneaky. Often, once kids have gotten used to vegetables in one format, they’re quite happy to eat them in other forms. But ‘stealth tactics’ like this are a great way to overcome any initial reluctance.

If you’re ever worried they might not be getting enough vitamins, minerals and Omega-3, why not try giving them a spoonful of Scott’s Emulsion? It comes in three child-friendly fruit flavours – so no disguises necessary!

As every mom knows, little monkeys don’t always eat the bananas you lovingly pack into their lunchboxes. Full of vitamins, minerals and fibre, bananas are a great source of energy that will help see them through the afternoon, so it’s worth persevering. If you’re running out of ideas, why not try one of these three sneaky tricks.

1. Think Outside the (Lunch)Box

Smoothies are a great way to tempt picky eaters into consuming more fruit. A flask of this frothy, creamy and delicious "Banilla Shake" makes the perfect accompaniment to their packed lunch!

Ingredients (makes 4-5 cups)

        4 cups of soy, coconut or other dairy-free milk

        2 peeled and sliced medium frozen bananas

        2 teaspoons of vanilla extract

Procedure

Mix all ingredients together in the blender for a full minute at high speed until smooth and frothy. For an even smoother, creamier texture, try using frozen bananas. The small amount of fat in bananas makes them turn creamy instead of crumbly when they’re frozen and blended.

2. Bake Banana Bread

This easy recipe gives you perfect results every time and is a great way to get your kids to eat up any over-ripe bananas!

Ingredients

        285g plain flour

        1 tsp bicarbonate of soda

        ½ tsp salt

        110g butter, plus extra for greasing

        225g caster sugar

        2 eggs

        4 ripe bananas, mashed

        85mL buttermilk (or normal milk mixed with 1½ tsp lemon juice

        1 tsp vanilla extract

 

Procedure

Preheat the oven to 180C/350F/Gas 4. Sift the flour, bicarbonate of soda and salt into a large mixing bowl.

In a separate bowl, cream the butter and sugar together until light and fluffy.
Add the eggs, mashed bananas, buttermilk and vanilla extract to the butter and sugar mixture and mix well. Fold in the flour mixture.


Grease a 20cm x 12.5cm/8in x 5in loaf tin and pour the cake mixture into the tin. Transfer to the oven and bake for about an hour, or until well-risen and golden-brown.

Remove from the oven and cool in the tin for a few minutes, then turn out onto a wire rack and to cool completely. It’s now ready to serve!

3. Get Creative

If all else fails, why not get the marker pens out and literally disguise the bananas as little characters by drawing funny faces on them? You could chop one in half and make your own little ‘minions’, or add an eye patch and a strategically-placed napkin to make a pirate banana!

Monster Veggie Burgers

Kids love burgers – and encouraging them to eat a monster for lunch is an easy way to get extra vegetables into their diet. Decorating the buns is great fun too!

Ingredients (makes 4 burgers)

175g peeled white potatoes, chopped

        1 tbsp olive oil

        1 onion, chopped

        75g carrot, grated

        50g savoy cabbage, chopped

        1 clove garlic chopped

        1 tbsp basil, chopped (optional)

        1 tsp tomato ketchup

        ½ cup flour

        ½ cup oil for frying

        15g fresh breadcrumbs/1 slice of bread

        15g parmesan, grated

        1 tsp fresh thyme chopped or half a tsp of mixed dried herbs (optional)

Small tomatoes, a cucumber and a carrot – plus some cocktail sticks – for the decorations!

Instructions
To make the breadcrumbs, simply blitz a slice of bread in a food processor. Meanwhile, cook the potatoes in boiling salted water for about 15 minutes until soft. Drain well, then mash.

Heat 1 tbsp of oil in a frying pan. Add the onion and fry for 3 minutes. Add the carrot and cabbage and fry for 5 to 8 minutes until soft. Add the garlic and fry for 1 minute. Leave to cool.

Add the potatoes, cheese, thyme, basil, ketchup and breadcrumbs. Mix together and season. Shape into 4 burger patties and coat in flour. Then heat a little oil in a frying pan. Fry the burgers for about 5 minutes, turning over halfway through. Use the cocktail sticks to make your monster faces with the cucumber, tomatoes and carrots, and serve in a burger bun with shredded iceberg lettuce and tomato.

Pasta with Tomato Sauce 

(and Undercover Vegetables)

Trick your little ones into eating more veggies with this super-healthy pasta recipe, which counts as five of their five-a-day. If they don’t like pasta, it’s just as tasty made with rice!

Ingredients (makes 4 servings)

        1 tsp olive oil                      

        1 large onion, chopped

        2 celery sticks, chopped

        2 carrots, chopped

        1 large courgette, chopped

        2 peppers, deseeded and chopped

        2 x 400g cans chopped tomatoes

        1 tbsp each caster sugar and balsamic vinegar

        300g dried pasta shapes (or wholegrain rice)

        Parmesan, shaved (optional)

Instructions

Heat the oil in a large saucepan and gently cook the onion, celery, carrots and courgette for about 20 minutes, until they’re soft. Add the peppers and cook for 10 minutes more, then tip in the tomatoes, sugar and vinegar. Simmer for at least 20 minutes.

Cook the pasta following pack instructions. Then (to hide the evidence) blitz the sauce with a hand blender until smooth, season and return to the heat to keep warm while the pasta (or rice) cooks. Drain the pasta and toss through the sauce. Serve in bowls topped with shaved Parmesan.

Bento Boxes

Even the simplest, healthiest foods look extra-yummy when they're tucked inside colourful little compartments. Try filling the containers with protein, some fruit, a few vegetables, and a small treat to sweeten the deal.

Bento boxes give you the perfect opportunity to get creative and make a selection of your own themed fillings.

For our ‘Fiesta’ box we’ve used one cup of mixed bean salad, along with half a cup of melon wedges, 10 cubes of reduced fat cheese and a handful of wholegrain tortilla chips, with two tablespoons of salsa.

And if you can’t find the bento box containers, try using cupcake cases inside a sandwich box instead!

The Happy Sandwich

Smile, it’s lunchtime! That’s exactly what your little one will be doing as soon as they set eyes on a Happy Sandwich.

First, make a sandwich with wholewheat bread (we used chicken for our filling, but you can use whatever you’ve got in hand). 

Then, for a smiley face like this one, you’ll need a red pepper, some cucumber slices, a few raisins, a carrot with the skin removed and then peeled the long way (celery works too), and a small cheese square for the nose!

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By The Scott’s Team

TAGS

KIDS    FAMILY    TREES

HEALTH    CLIMBING

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