Australian Healthy Food Guide - November 2017

NOVEMBER 2017HEALTHY FOOD GUIDE 79

EAT YOUR

GREENS

Why did the

tomato blush?

Because it s

salad dress

Why was the mushroom

ted to lots of parties?

Because he was a fungi to be with!

What’s the fastest vegetable? A runner bean

Feel like you’ve tried just

about everything with your

little vegie-dodger? It’s time

for a little health by stealth!

It can take up to 15–20 tastes

for your child to appreciate a

new flavour, so persistence is

key. Here are three enjoyable

ways to help boost your child’s

vegetable intake:

1

Fun & names

Giving vegies funny names

like ‘baby trees’ (broccoli) and

‘X-ray vision carrots’ can help

convince children to eat them,

according to research.

2

Family faves

If meals such as spaghetti

bolognese or mac ‘n’ cheese

are family hits, try gradually

increasing their vegie content

— and then see whether anyone

notices the difference.

3

Sweet bites

Did you know you can

sneak vegies into all sorts of

baked goods? Add pureed

pumpkin or grated zucchini

to muffi ns or cakes.

Afternoon

VEGIE

delights

Mini carrot, cheddar

& thyme rosti

Makes 14–16 mini fritters

Cost per serve $0.30

Time to make 15 min

9 vegetarian 9 diabetes friendly

3 carrots, peeled,

coarsely grated

80g cheddar, grated

1 teaspoon thyme leaves,

fi nely chopped

1 egg, lightly beaten

¼ cup spelt fl our or

plain fl our

1 tablespoon olive oil

1 Mix carrot, cheddar, thyme,

egg and fl our in a bowl.

2 Heat a non-stick frying pan

over medium heat and add the

olive oil. Add teaspoons of the

Pack the kids’ lunch boxes full of tasty carrot goodness!

tiny

food for

tummies

rosti batter to the pan and press

down gently with the back of the

spoon to slightly fl atten. Cook,

turning once, for 5 minutes, or

until rosti are golden.

3 Serve the rosti with baby basil

leaves, if preferred.

Serving suggestion These rosti

are great for lunch boxes or quick

vegie-fi lled snacks. To create a

substantial meal, make larger

rosti and serve with a side salad

or steamed vegetables, and a

slice of wholegrain bread.

404kJ/97cal

Protein 5.3g

Total Fat 4.5g

Sat Fat 1.6g

Carbs 6.8g

Sugars 3.9g

Fibre 3.4g

Sodium 139mg

Calcium 122mg

Iron 0.6mg

PER SERVE (2–3 rosti)

PROTEINHIGH