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Lunch for children:10 easy and quick recipes

Lunch is one of the most important parts of the day for children. At lunch we replenish our energy reserves for the day ahead. In order for both adults and children to feel fresh and active, proper and balanced food is extremely important. This article provides a brief overview of the principles of healthy nutrition, recommendations from specialists, presents you with quick, healthy and most importantly easy recipes for children, and provides several tips on how to encourage children to eat.i.

Healthy and complete nutrition for children

First, let's briefly discuss what kind of diet is considered healthy. According to specialists, the right amount of water intake is extremely important for the nutrition of both adults and children. It is not very difficult to calculate, just multiply the weight by 0.035 l. For example, if your child weighs 10 kg, then he should consume 10 kg x 0.035 l = 350 ml per day. Do not forget that on hot summer days the body tends to sweat more, so at that time you should slightly increase the daily water rate.

Nutritionists say that the maximum amount of food consumed per day should consist of grains, various cereals and vegetables and fruits. An adult should consume about 400 g of vegetables and fruits per day. For children, this number should be slightly lower, but it should be remembered that vegetables and fruits are extremely important sources of vitamins for a growing body. Dairy products and fish should be consumed less often by 23 k. per week.ę.

Attention should be paid not only to what products children eat, but also when. In the first half of the day, experts advise to consume products containing more carbohydrates, fruits, cereals, nuts. Lunch should be filling and balanced. Here you can choose dishes with meat or fish. You should not forget the rule of a quarter plate: one fourth of meat, fish and other main dish, one fourth of a side dish of cereals, potatoes and two fourths of a plate of fresh salad or vegetables. The second part of the day should be easy, you should avoid consuming a lot of carbohydrates, give up fruits, hard-to-digest dishes. In addition, it is very important that both your dinner and the children's dinner are no later than 34 hours. until sleepiego.

10 easy recipes for children

  1. Chicken meatballs with vegetables (4 servings)

You will need:

  • 700 g of minced chicken
  • 200 g of finely grated carrots
  • 2 eggs
  • 4 years sh. ground breadcrumbs
  • 2 cloves of garlic
  • 2 v. sh. boiled water
  • butter
  • ground black pepper
  • salt
  • 1 glass of milk
  • 1 large a. sh. of flour

Making:

Put minced meat, grated carrots, chopped garlic, breadcrumbs in a bowl, beat eggs and add spices, add boiled water (water makes the balls fluffier). Knead it well. Form small balls from the minced meat and place them in a heated pan with butter. Fry on both sides. Put the fried meatballs in a pot, pour the remaining liquid in the pan, pour milk and after boiling, sauté for 5 minutes on a low heat. After removing the balls, add flour to the remaining liquid and beat well with a whisk. Add salt and pepper if needed. Pour the sauce over the dumplings before serving. Boiled buckwheat and fresh vegetable salad are perfect for chicken meatballs.

  1. Cast pancakes with cottage cheese and peaches (3 servings)

You will need:

  • 350 g of cottage cheese
  • 2 eggs
  • 200 ml of milk
  • 80 g wheat flour
  • 150 g of canned peaches
  • 3 years sh. sour cream
  • 1 year sh. butter
  • 5 years sh. sugar
  • 1st century sh. vanilla sugar
  • oil

Making:

Beat the eggs in a mixing bowl, add the melted butter, milk, and add one tablespoon of sugar. Beat everything well. While whisking, add the flour. Pour the prepared mass into a heated pan with a little oil. Spread it all over the pan and fry the pancake nicely on both sides. Prepare all the pancakes this way. For the filling, mix cottage cheese with sour cream, remaining sugar and vanilla sugar. Place about 2 tablespoons of filling, 34 slices of sliced peaches on each cooked pancake and roll up. To prevent the pancake from unrolling, briefly fry both sides of the rolled pancake.e.

  1. Pureed celery soup with potatoes (3 servings)

You will need:

  • 250 g of potatoes
  • 150 g of celery root
  • 200 g of carrots
  • 1 medium onion
  • 2 tablespoons of oil
  • herbs
  • ground pepper
  • salt

Making:

Cut the washed and peeled vegetables into small cubes. In a heated pan with oil for 23 minutes. fry the onions, add the carrots and fry for another 23 minutes. Add some salt to a pot of boiling water, add chopped celery and potatoes, spices and cook for about 10 minutes. Add the fried vegetables, some ground pepper and cook for another 45 minutes. After cooking, mash everything until smooth and boil again.te.

  1. Potato fingers (3 servings)

You will need:

  • 5 boiled potatoes
  • 200 g of minced meat
  • 2 eggs
  • 1 small onion
  • 1 pepper
  • 100 g of ground breadcrumbs
  • salt
  • ground pepper
  • oil

Making:

Mash the boiled potatoes until smooth, add finely chopped pepper, onion and minced meat of your choice. Add spices, beat 1 egg. Beat one egg in a separate bowl, add some salt and pepper. After kneading the mass well, form fingers of the desired size. Dip your fingers in the egg mixture and roll them in breadcrumbs. Fry in a pan on both sides until nicely browned. Serve with salad of your choice.

  1. Chillies with mashed potatoes (4 servings)

You will need:

  • 1 liter cold-pressed kefir
  • 500 g of canned grated beetroot
  • 2 boiled eggs
  • a medium-sized cucumber
  • a bunch of onion leaves
  • fresh dill
  • salt
  • ground pepper
  • 45 medium-sized potatoesų
  • a little butter
  • 2 v. sh. milk

Making:

Boil the eggs. While the eggs are boiling, pour kefir, pickled beets, diced cucumbers, some chopped onion leaves and dill into a container. Peel the boiled eggs, cut them into small cubes and add them to the preparation. Add some salt and pepper. Mix it up. Prepare the mashed potatoes: add the remaining chopped onion leaves to the boiled potatoes, add a pinch of salt, add 2 tbsp of dill. sh. milk, add a little butter and mix well until smooth. You can also serve šaltiboršči with fried potatoes.

  1. Cod with couscous (4 servings)

You will need:

  • 200 g of couscous
  • 2 small pieces of cod fillet
  • 1 pepper
  • medium onion
  • 100 cherry tomatoes
  • salt
  • ground pepper

Making:

Cut the cod fillet into pieces, sprinkle them with salt, add a little pepper, sprinkle with oil. Wrap in foil and put in a preheated oven for 15-20 minutes. Meanwhile, cook the couscous in salted water. Cut the peppers and onions, sauté them in a heated pan. Pour off the rest of the water from the cooked couscous, add the stewed vegetables and mix. Place the prepared couscous, stewed cod on a plate and garnish with halved cherry tomatoes.

  1. Baked pasta with ground turkey (3 servings)

You will need:

  • 250 g of ground turkey
  • 0.5 pairs
  • 0.5 yellow peppers
  • 1 tomato
  • 250 g of pasta
  • 150 gr. grated cheese
  • 2 v. sh. sour cream
  • salt
  • pepper
  • oil

Making:

Heat to cook pasta. While they are boiling, fry minced meat, chopped pepper, tomato and leek in a pan. Add spices. Add cooked and rinsed pasta to an oiled baking dish, spread it all over the dish. Second layer of minced meat and vegetables. Spread them evenly over the pasta. Spread sour cream on top and sprinkle with grated cheese. Bake in the oven for about 10 minutes..

  1. Omelet with carrots (3 servings)

You will need:

  • 6 eggs
  • 6 years sh. milk
  • 2 medium sized carrots
  • A spoonful of horseradish (if desired)
  • 3 years sh. tomato sauce
  • lean ham
  • oil
  • salt

Making:

Beat the eggs well with milk, add a little salt, ham cut into small pieces. Pour the batter into a pan with heated oil, spread it all over the pan. Cook on both sides. Cook the rest of the batter like this. Prepare the filling: finely grate the carrots, mix with horseradish (if desired). Place the omelette on a plate, cover it with the filling and fold it in half or roll it into a roll. Top with a spoonful of tomato sauce.

  1. Tuna salad (4 servings)

You will need:

  • 4 tomatoes
  • 4 tablespoons of canned corn
  • 2 boxes of canned tuna in its own juice
  • cucumber
  • sh. lemon juice
  • salt
  • ground pepper
  • greens

Making:

Drain the tuna juice, mix it with a fork and put it in a bowl. Add the chopped tomatoes, cucumbers and corn to the same bowl. Prepare the sauce: pour lemon juice into a container, add some salt, pepper and herbs. Mix well and pour the dressing over the salad. Rice crackers go well with this salad.

  1. Sour soup (3 servings)

You will need:

  • a large handful of fresh sorrel
  • 3 small potatoes
  • small carrots
  • r. bacon
  • a small onion
  • two cloves of garlic
  • broth cube

Making:

Put the peeled and cut potatoes in a pot with water and heat it up, throw in the stock cube. Cut the bacon, onion and garlic cloves into small pieces, grate the carrot. Fry them in a pan. Put everything in the pot where the potatoes are boiling. Chop the fresh sorrel and add to the pot. Cook until the potatoes are cooked. You can season it with sour cream.

How to encouragechildren to lunch?

There are many stages in raising children, which unfortunately also apply to eating. Many parents face this problem, and often search the Internet for answers on what to do about its non-vegetarians, how to encourage a child to eat. Unfortunately, there is no single answer. Here are some simple ways to encourage your children to eat lunch. First of all, have lunch with the kids . Eat exactly the same as the little ones tend to imitate their parents. Use baby dishes. Playfulchildren's dishes may also encourage your offspring to eat. Use creativity – don't bake boring oval pancakes, but create various shapes with the dough, draw out letters, numbers, spider webs or other obscure shapes with a ladle..

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