This week my lovely friend Jen @dietitianjen has written an article on Fruit & Vegetables and I have created a recipe to support this topic. Roasting vegetables is a brilliant way of intensifying their natural sugars and therefore making them more appealing to children. I made a huge batch of this recipe so that I had lots of lovely leftovers that we could then eat cold. For the recipe in full, please see the link in the bio.
Fruit and Vegetables:
Can you believe this?! Only 8% of teenagers and 30% of the UK adult population are meeting the 5-a-day target. The World Health Organization (WHO) and the Department of Health continue to recommends that we should all be aiming to eat at least five (80g) portions (at least 400g in total) of a wide variety fruit and vegetables a day – just over a third of the food we eat each day should be fruit or veg. There have been studies studies that suggest we should be aiming for nearer ten portions for optimal health…but one step at a time ;)
Children should also be encouraged to eat at least five different portions a day. Our likes and dislikes of foods are formed in the first few years of life, and we know that children who eat a variety of fruit and vegetables are more likely to continue to eat them as adults. There is no specific guidance on portion size for children, but a good guide is an amount that fits into the palm of a child’s hand.
Eat a rainbow: Variety is important. Different coloured fruits and vegetables contain their own combination of vitamins, minerals and fibre, so to get the most benefit, try to eat one portion from each colour group and try to change the ones you buy each week, rather than just relying on favourites!
Serves serves 3-4
INGREDIENTS
6-8 Chicken thighs⠀⠀
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Marinade/Rub ⠀⠀
3 garlic cloves⠀⠀
1-2 red chillies⠀⠀
1-2 tablespoons smoked paprika ⠀⠀
1 tablespoon Willies apple cider vinegar ⠀⠀⠀⠀
1-2 tablespoons olive oil ⠀⠀
Squeeze of honey ⠀⠀
Salt/Pepper ⠀⠀
Roasted Vegetables
5 mixed peppers - roughly chopped (I used romesco peppers)
1 red onion cut into wedges
6 baby courgettes - chopped into chunks
1 tablespoon balsamic vinegar
250g Butternut squash - peeled and chopped into small chunks
METHOD
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Blitz the marinade ingredients in a food processor or bullet. Loosen with extra oil if necessary. Set aside a small amount for later.
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Make 3-4 slashes into the skin going through to the flesh. Coat the chicken thoroughly and leave for 30 minutes if you can. ⠀⠀
Season and roast at 210 degrees for 30 minutes. ⠀⠀
Drizzle the vegetables in olive oil and balsamic vinegar. Season generously and roast at 210 degrees for 20-30 minutes.
Drizzle the chicken with a little extra Piri Piri marinade.
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