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3 gut-friendly recipes for kids
Gut health is key to supporting overall wellness and plays a key role in mental health. More than 90% of the body’s serotonin is produced in the gut, alongside other key neurotransmitters, chemical messengers used by the nervous system to support our mood and mental wellbeing.
Thus, healthy digestion supports a healthy mind (and vice versa). But, eating the fibre, vegetables, fruits and fatty acids to support a healthy gut can be difficult and getting our children to eat gut-friendly foods can be particularly challenging.
To support Children’s Mental Health Week, here are three gut-friendly recipes that support gut health that we think your children will like.
Stewed apples with raisins and natural yoghurt
(great for breakfast, as a dessert or snack)
-100g full fat Greek-style yoghurt (or coconut yoghurt)
-2tbsp stewed apples with raisins (see below)
-1tbsp flaked almonds
Place the yoghurt in a bowl and pile the stewed apples on top. Sprinkle flaked almonds on top and enjoy.
Ingredients
6 apples (or available quantity)
Half a cup of water
A handful of raisins or sultanas
1tsp cinnamon
Method
Peel and core the apples and chop them into small chunks. Leaving some of the peel on will add further nutrients, including fibre and minerals.
Put all the ingredients in a pan together, cover and cook on a low heat for 20-30 minutes until soft but still in pieces (not mushy).
Turkey and Vegetable bolognese
Ingredients
2tbsp olive oil
1 large onion (diced)
2 garlic cloves (crushed)
300g turkey mince
500g mixed vegetables – mushrooms, leeks, courgettes, peppers, celery,
2 400g tins chopped tomatoes
2 medium carrots (diced)
2 bay leaves
1 tsp dried mixed herbs
Sweet potato and salmon fishcakes
Ingredients
500g sweet potatoes (peeled and chopped)
250g salmon (fresh, cooked and flaked or tinned with skin and bones included)
2tbsp buckwheat flour
5 tbsp ground almonds or seeds
1 egg (beaten)
Optional 25g leafy green vegetables, eg. spinach (shredded)
Method
Steam the sweet potatoes for 10-12 minutes until soft. Add the green vegetables for the last 5 minutes if using.
Transfer the sweet potatoes and vegetables to a bowl and mash.
Add the flaked fish to the sweet potato mash and mix together.
Divide the mixture into patties, dust with a little flour and place in the fridge for 20 minutes.
Once chilled to a firmer consistency, dip each fishcake in the egg and cover in the ground almonds or seeds.
Place on baking parchment on a baking tray and place in the oven for 20-25 minutes until cooked through.
Serve with steamed or roasted vegetables or on their own as a light lunch or snack.
Want to know more?
Pro-Ven Probiotics aim to provide the best support for both you and your health. If you wish to know more about gut health and recipes for your kids, please do not hesitate to call us on 01639 825107 or alternatively, learn more via our blogs or in-depth proven research.
ProVen Probiotics, Unit 2 Christchurch Road, Baglan Industrial Park, Port Talbot, SA12 7DJ. Tel: 01639 825107
