At this time of year, we’re all looking for ways to keep out the colds and flus, and fill us with energy.
This is especially important for children, so they can enjoy the inevitable flurry of activity which comes with the festive season.
So we’ve gathered together three of our favourite dishes packed with superfoods for kids on the go.
Salmon pasta with crème fraiche (serves 4)
This is a great immune system booster for kids, as it is packed with Omega 3, and takes less than 20 minutes to make.
Ingredients: Two cans of red or pink wild salmon, 350g pasta, a large leek, 100g broccoli, 150g fine green beans, 2 tbsp fresh chopped parsley, 250ml pot crème fraiche
Cook the pasta in boiling water for about 10 minutes.
At the same time, chop the vegetables and cook them in salted boiling water for 3-4 mins.
Drain the salmon, reserving a little of the liquid.
Drain the cooked pasta and return to the saucepan with the reserved salmon liquid. Drain the vegetables and add them to the pasta, along with the crème fraiche.
Stir everything together over a medium heat, adding the salmon chunks at the last minute. Then season to taste, and serve.
Curried lentil, parsnip and apple soup (serves 6-8)
There’s no better way to serve up superfoods for toddlers, than through a hearty bowl of soup. They’re eating healthily without even knowing it.
Parsnips are filled with vitamins, minerals and antioxidants. And they give a great dose of Vitamin C so it’s one of the best immune boosters for toddlers.
Ingredients: 2tbsp sunflower oil, 3tbsp medium curry paste, 2 medium chopped onions, 500g peeled and cut parsnips, 140g dried red lentils, 2 peeled and cut Bramley apples, 1.5 litres veg or chicken stock. Natural yoghurt or chopped coriander to serve.
Heat the oil in a saucepan, frying the curry paste and onions together for 3 minutes.
Add parsnips, lentils and apple, then pour over stock and bring to a simmer.
Cook for 30 minutes, stirring occasionally. Then remove from heat and blitz in a blender until smooth.
Batches of this soup can be frozen for up to three months.
Juicy Lucy Pudding (serves 4-6)
This fruity, guilt-free dessert is both delicious and nourishing, proving a great immune booster for kids. Berries are packed full of nutrients, vitamins and other natural compounds that are believed to reduce our risk of disease. It also takes less than an hour to make.
Ingredients: 350g pack of frozen fruits of the forest – defrosted, 3tbsp light muscovado sugar, 4tbsp no added sugar blueberry jam, 6 peeled and quartered pears, 50g fresh white breadcrumbs, 25g melted butter.
Preheat the oven to 190c/gas mark 5.
Mix the fruit in a large bowl with the sugar and jam, then tip into a deep baking dish and cover with foil.
Roast in the oven for 20 minutes.
Mix breadcrumbs with butter and scatter over the fruit, then bake uncovered in the oven for 10-15 minutes until golden.
Serve hot, and with a scoop of ice-cream if preferred.