Looking for quick and easy food options for the kids? I have my good friend nutritionist Hannah Scott on the blog today sharing healthy recipes that you and your little ones will enjoy!
Healthy Kids Meals: Mini Vegetable Frittatas
Vegetables can be a challenging food to get kids to enjoy but, being a key source of essential vitamins, minerals, antioxidants and fibre, are one of the most important.
As a nutritionist I’m all for packing vegetables into foods that children will enjoy to ensure they are getting vital nutrients they need for optimal growth.
Working with parents in clinic, I have found this approach increases likelihood of children trying and enjoying new vegetables over time. I teach parents how to pack vegetables into sauces, frittatas, omelettes, muffins and pretty much anything else you can bake!
These frittatas are protein, vegetable and nutrient rich making them ideal for breakfast, a snack or a main meal. The recipe can easily be adapted to include other vegetables you enjoy.
Forget heavy cream and flour based frittatas, you don’t need these ingredients to make a delicious egg based snack! Try these and I’m sure you will be converted.
Mini Vegetable Frittatas – Cooking & Prep time 30-35 minutes
Ingredients – Makes 8
- 8 eggs,
- ¾ cup hard cheese
- 1 cup frozen peas
- 12 cherry tomatoes
- ¼ cup chopped parsley
- ½ white bulb onion or 2 spring onions
- 2 small pinches Himalayan or sea salt.
- Preheat the oven to 180C fan based.
- Cut some baking paper into 8 squares (approximately 14cm x 14cm) to line 8 cups of a muffin tray – (or use muffin cases).
- To prepare the ingredients;’
- Add a cup of frozen peas to a bowl and cover with boiled water for 30 seconds to defrost, and then drain.
- Chop the cherry tomatoes into quarters
- Finely chop the parsley and onion.
- Grate the cheese.
- Crack the 8 eggs into a large bowl and whisk together for around 30 seconds until evenly combined.
- Add the remaining ingredients one at a time each time mixing in until evenly combined.
- Distribute the mixture evenly between the 8 muffin cases. I do this using a 1/3 measuring cup, which makes the frittatas easier to distribute.
- Bake in the oven for 20 to 25 minutes. Timing will depend on your oven but you will know they are ready when the frittatas have set and start to go a lovely golden colour on top.
- Enjoy straight away or store in the fridge in an airtight container for a couple of days to enjoy later.
I like to use organic free-range eggs to ensure the chickens are free from added hormones and antibiotics. Also look for non-organic egg cartons, which are labelled hormone and antibiotic free.
With cheeses I opt for goat or sheep products, which are lower in lactose and easier to digest, however any cheese will work with this recipe.
What is your favourite quick and easy kids recipe?
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