Annabel Karmel’s Superfoods For Healthy Kids (Bye-Bye Cough!)

So long sniffles! Now’s the time to shake-off those coughs and colds and shake-up your food routine to give your family the energy boost they need. These kid-friendly recipes from leading children’s cookery author Annabel Karmel are bursting with colour, filled with flavour and packed-full of nutrients.

Leading children’s cookery author Annabel Karmel shares her top Superfoods recipes! Looking for more food inspiration?  Unlock a world of exclusive recipes, insider news and special offers by downloading the Annabel’s handy Baby & Toddler Recipe App. This is the must-have app for delicious mealtimes (and clean plates!) Available via the app store or visit www.annabelkarmel.com for more information.   

pssst… these recipes work really well in lunch and snack boxes too – perfect for Spring Camp and back to school! 

Cantaloupe melons will help to keep your family in tip top condition! They’re packed full of beta-carotene which boosts the immune system against colds and flu. 

Prep: 15 minutes

Makes: 6 fruit flowers

Ingredients

• Honeydew melon
• Cantaloupe melon
• Watermelon
• Grapes

For decoration

Bamboo skewers

Straws

Method

1. Using cookie cutters, cut out flower shapes from the various melons and then cut out circles in the centre of each flower.
2. Using a small round cutter or a melon baller cut out small circles or balls of melon and insert them in the centre of each flower.
3. Push the tip of bamboo skewer through the flower and then cover with a straw and thread a couple of grapes onto each of the straws.
4. You can arrange the flowers by pushing the end of the straws / skewers through the skin of an upturned melon.

Carrots pack a powerful crunch. High in antioxidants; these easy to prepare veggies are packed full of vitamin A and lots of other all-important nutrients.

Prep: 15 minutes
Cook: 5 minutes
Makes: 4 portions
Note: This recipe requires a spiralizer

Ingredients

• 2 large courgettes
• 1 large carrot, peeled
• 2 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• 3 tbsp fresh pesto
• 8 sun-blushed tomatoes, sliced
• 50g Parmesan, grated

Method

1. Put the courgettes and carrot through a spiralizer to make long curls.
2. Heat the oil in a large frying pan.
3. Add the onion and garlic and fry until soft.
4. Add the vegetables and quickly toss over a high heat for a few minutes until just wilted.
5. Drain away some liquid from the pan, then add the tomatoes, pesto and cheese.
6. Season and toss together. Serve at once.

Broccoli is one seriously healthy vegetable. It has one of the most concentrated sources of vitamin C, making it a great food for fighting infection. Broccoli is also a great source of calcium and vitamin K, crucial for bone health.

Prep: 10 minutes
Cook: 5 – 10 minutes
Makes: 4 portions

Ingredients

• 2 tbsp olive oil
• 1 onion, sliced
• 100g broccoli florets
• ½ red pepper, thinly sliced
• 175g baby corn, thinly sliced
• 250g raw large king prawns
• ½ tsp grated fresh root ginger
• 150g water chestnuts, sliced in half

Sweet and sour sauce

• 4 tbsp tomato ketchup
• 1 ½ tbsp rice wine vinegar
• 1 ½ tbsp brown sugar
• 1 ½ – 2 tbsp soy sauce
• 200ml water
• 1 tbsp cornflour

Method

1. Heat the oil in a large frying pan or work.
2. Add the vegetables and stir-fry for 3 – 4 minutes until they are nearly cooked. Add the prawns and ginger and fry for 1 minute.
3. Meanwhile, whisk all of the sauce ingredients together in a bowl until smooth.
4. Add the sauce to the pan with the water chestnuts, bring to the boil, then stir until thickened and the prawns have turned pink.
5. Season to taste, then serve with rice.

Lentils are a good source of protein, iron, selenium and potassium and the red lentils make a savoury and satisfying base for this vegetarian pie.

Prep: 15 minutes
Cook: 35-40 minutes
Makes: 4 portions  

Ingredients

• 350g potatoes, peeled and cut into 5 mm slices
• 1 tbsp olive oil
• 1 red onion, peeled and chopped
• ½ red pepper, deseeded and chopped
• 1 small courgette, topped and tailed, and chopped
• 2 garlic cloves, crushed
• 75g red lentils
• 400g tinned chopped tomatoes
• 200ml vegetable stock
• 2 tsp sun-dried tomato paste
• Salt and pepper
• 6 tbsp double cream
• 50g Cheddar cheese, grated

Method

1. Cook the potatoes in boiling water for about 7 minutes, until just cooked. Preheat the oven to 220°C/430°F/Gas 7.
2. Meanwhile, heat the oil in a saucepan and fry the onion, pepper and courgette for 4 minutes. Stir in the garlic and lentils, then add the tomatoes, stock and sun-dried tomato paste. Bring to the boil, cover and simmer for 15–20 minutes, or until the lentils are cooked. Season and spoon into an ovenproof dish.
3. Drain the potatoes and arrange on top of the lentils. Pour over the cream and sprinkle with the cheese. Bake for 15 minutes, until lightly golden and bubbling.