One of the most important things I think about when I decide what to cook on a weekly basis for my family, but also for my friends, is to keep a healthy balance of nutrients and vitamins in the shape of fruit and veg. That being said, I always look for ways in which to include these in our daily meals so that we get the minerals, vitamins, dietary fiber and potassium that our bodies need in order to stay healthy. And whereas that’s not so hard to do with adults, it can sometimes be a challenge with kids.

Everyone knows that kids are energetic, they run around all the time, with so much stuff to do and explore that it’s sometimes hard to get them to sit still enough and eat a piece of fruit. And even though my daughter does love fruit, it’s sometimes difficult to interrupt all the fun and have her sit down for a proper snack. And because the people behind SLooP FRULi get that kids need to play and should be encouraged to do so because it is the way in which they explore the world, navigate through social relationships and also express their feelings, their packed smoothie literally came in to save snack hour for my daughter and I. Fruli is a packed smoothie made from 100% pure fruit, with no stray bits (most kids dislike those), no added nasties and the carton is especially designed for little fingers, so that they can be easily carried around by kids on their quests. I can also report that we’ve had zero spilling accidents with them, so they’re a great companion for the activity table as well, whether they’re modelling clay or drawing their next masterpiece.

In my household, I really try to stick to the “5 a day” plan. For kids, that roughly means 5 portions of fruit and vegetable every day, 1 portion being the equivalent of the amount they can fit in the palm of their hand. So on a typical day, my daughter might have one carrot, a couple of broccoli florets, a small handful of spinach that has been made into pesto, a mixed fruit smoothie and a banana. I’ve included below an example of what my daughter will eat in a day to include 5 portions of fruit and veg a day and I think you’ll find that it’s a really nice menu for the whole family. Also, I try to include her in the cooking process whenever she shows an interest to do so, and we find a playful way in which she can help out with either setting the table or prepping some of the ingredients, as long as it’s a safe activity that is appropriate for her age, as well as her skills.

BREAKFAST

Banana Pancakes

Two large free-range eggs

1 banana, mashed with a fork

One tsp coconut oil

A small handful of chopped strawberries or blueberries (any fruit will do)

Maple syrup, for drizzling

Beat the eggs with a whisk for about 2-3 minutes. With the aid of a spoon, mix in the mashed banana. Heat the coconut oil in a non-stick frying pan and once hot, ladle about 1/4 cup of the mixture in the pan. Fry about 2-3 minutes on one side, then turn and fry for one minute on the opposite side. Repeat until running out of batter. Serve as soon as they’re done, topped with fruit and maple syrup.

MID-MORNING SNACK

One SLooP FRULi and a handful of raw nuts, such a pistachios, walnuts, almonds and/or cashews

LUNCH

Spaghetti with Spinach Pesto

A handful of baby spinach leaves, washed and dried, stalks removed

50gr/3 Tblsp pine nuts, slightly roasted in a pan, until fragrant

1 garlic clove

50gr/3 Tblsp shredded Pecorino or Parmesan cheese

100ml/1/2 cup extra virgin olive oil

100g/3.5 oz. organic whole wheat or durum spaghetti

In the bowl of your food processor, put the spinach, garlic and pine nuts and cheese and pulse 10 times until you reach your desired texture. Add the olive oil and give it another couple of pulses, until smooth. Transfer to a bowl, cover with a little more olive oil to prevent from oxidation and put in the fridge until ready to use. It keeps in the fridge for up to 3 days. Boil spaghetti according to packet instructions, then drain and serve topped with pesto.

PRE-DINNER SNACK

Hummus dip with carrots and celery stalks

Hummus

One carrot, julienned

One celery stalk, julienned

For the Hummus:

250g/9 oz. canned or boiled chickpeas

3 Tblsp Tahini paste

One garlic clove

Juice from half a lemon

50ml/3 Tblsp extra-virgin olive oil

In the bowl of a food processor, blend all ingredients except olive oil, until smooth. Start adding oil in a slow and steady stream with machine running, until the hummus becomes creamy. Serve with carrot and celery sticks.

DINNER (serves 4):

Beef Stir-Fry with Vegetables and Rice

300g/9 oz. basmati or brown rice

2 Tblsp coconut oil

2cm/1 in. grated ginger

1/2 kg/1 pound rib-eye or sirloin steak, cut into strips

2 spring onions, chopped

One carrot, julienned

One red bell pepper, cut into strips

A handful of broccoli florets, washed and trimmed

A handful of brown mushrooms, sliced

2 tsp low sodium soy sauce

A small handful of toasted sesame seeds

Bring a large pot of salted water to a boil and once boiling, add the rice and cook over low-medium heat according to packet instructions. In a skillet or wok set over medium-high heat, place the coconut oil and once hot, add the beef strips and cook for 2 minutes. Next, add the vegetables and the ginger and cook for 4 minutes, until the vegetables are cooked through, but still firm. Add soy sauce and sesame seeds, then give everything a toss. Remove from the hob and arrange on a plate, over the cooked rice. Enjoy!

  More stuff on SLooP available here

More info on the 5 A Day Campaign here

About the importance of play, as well as how to connect with kids and help them overcome fears and problems using play: here & here

*This is a sponsored post