Do your kids have a better social life than you? From swimming and soccer, to ballet and basketball, our little ones’ schedules are often more jam-packed than our own – sad, but true. To keep them going through the day without getting “hungry” you need to get some slow-energy-releasing snacks into their diets.
Here’s how:
1. Porridge with fresh berries
We all know porridge oats are packed full of goodness, and their low glycaemic index (GI) means they’re slowly absorbed in the body’s bloodstream. A hearty bowl of this will keep your little one going all morning:
1. Place the oats and the milk or water in a pan over medium heat.
2. Bring to a steady simmer for five to six minutes stirring at regular intervals to ensure a creamy texture.
3. Sprinkle with an assortment of berries (frozen or fresh both work well) and a drizzle of honey. And if you sprinkle the berries in while you’re cooking, it turns the colour pink – much to their delight. We say, give them porridge at any time of the day for a snack, not just in the morning.
2. Hawaiian chicken skewers
This tasty chicken dish has a fun tropical feel to it, making it the perfect energy-laden dinner for the kids and it will keep them full until bedtime without them asking for snacks before they snooze.
1. Mix 1 and 1/2 tablespoon soy sauce, 1 and 1/2 brown sugar, 1 teaspoon sesame oil, pinch of ginger, 1 clove garlic in a shallow dish.
2. Stir two chicken breasts (cut into 2 inch pieces) and 1/2 can of pineapple chunks in the marinade until weel coated.
3. Cover, marinade in the fridge for at least 30 mins.
4. Preheat grill to medium-high heat.
5. Place the chicken and pineapple alternately onto four skewers. Grill for 15 to 20 minutes, turning occasionaly.
3. Baked beans on toast
Who doesn’t love baked beans on toast? This can be rustled up in minutes, the high protein content in beans will give kids the energy they need to play all day.
1. Heat baked beans in a saucepan on the stove until they are bubbling and hot. Add grated cheese for extra flavour
2. While the beans are cooking, toast their favourite bread – it’s a good way to sneak in some healthy wholemeal or spelt bread under the beans.
3. Pour the cheesy beans over the toast. Dish up and enjoy!
4. Peanut butter and jam sandwiches
The combined ingredients of this classic treat will provide your little ones with healthy complex carbs, sugar and fibre to slowly release energy. Opt for almond or cashew nut butter if you can, it has no added sugar or salt. Super-healthy.
1. Grab two slices of wholemeal bread – or try oat cakes or rice cakes for a healthier take.
2. Cover one slice in peanut butter and the other with jam. Place one slice on top of the other to make the sandwich.
5. Butternut squash and sweet potato soup
Starchy vegetables like sweet potatoes and butternut squash are a great source of slow release energy. The whole family will enjoy this simple soup and you can make it and store it in the fridge for snacks and lunches all week.
You’ll need:
- 1 knob butter
- 1 teaspoon olive oil
- 1 large white onion, diced
- 1 large sweet potato, peeled and diced to 2cm cubes
- 1 butternut squash, peeled and diced to 2cm cubes
- 900ml vegetable stock
1. Melt butter in pan and add oil.
2. Add onions to soften, followed by the sweet potato and butternut squash. Give it all a good stir.
3. Add stock and bring to the boil. Turn down the heat and simmer for 45 mins.
4. Pour all the ingredients into a blender.
Full of Beanz by Heinz is the protein-rich choice for mums on-the-go. Naturally high in protein, fibre and low in fat.
