One of the most frequent questions I get is how to get children to eat healthy. I’ll give you guidelines on how to make healthier versions of kid’s favorite meals and treats. I want to give you easy recipes that are quick, healthy, and above all delicious. We all know that if food doesn’t taste good, kids simply won’t want to eat it. When I talk to moms about their children’s eating habits, the best advice that I can give is to start instilling healthy eating patterns right from the start. As soon as your child is ready to eat solids, you should be providing healthy whole foods for them to eat. Stay away from processed junk food.
If your kid is older, don’t worry you can always retrain his taste buds to appreciate healthier food. It will just take more patience and perseverance on your part. A person’s palate is shaped when they are young. This means that if you always give your child food that’s high in sugar and fat, that is what he will know, love, and crave until he can acclimate his palate to different tastes. As a parent it is our responsibility to ensure that our children have a good developmental start and healthy habits ingrained to help him live a long and healthy life.
Tofu Nuggets (with gluten free option)
This week, it’s all about the nugget. What kid doesn’t love nuggets? However, unless you’re making nuggets from scratch, they’re unlikely to hold any nutritional value. I consider these tofu nuggets a treat for my kiddos as I only give tofu to my children once or twice a week and when I do I always make sure it is organic and non-gmo. These nuggets are great because they are full of protein from the tofu and chickpeas (from the hummus), omega 3s (from the flax seeds) and they are baked not fried!
1 16-ounce pack of firm organic tofu: This has to be drained and pressed.
1 cup of breadcrumbs
GLUTEN FREE OPTION: Make breadcrumbs from your gluten free bread or crackers OR make “nut crumbs” by grinding up almonds in a food processor (not for too long or you might make a nut butter instead). Add some salt and pepper to your blend and use the same way you would breadcrumbs.
1 tablespoon of ground flax seeds
½ teaspoon of onion powder
½ salt (preferably Pink Himalayan Salt)
2 tablespoons of hummus (homemade or store bought)
2 tablespoons of water
¼ cup of soy sauce OR tamari (we try to limit the gluten in our home so we use tamari instead of soy sauce)
2 tablespoons of nutritional yeast
½ teaspoon of garlic powder
- Press the tofu first: Drain tofu and then place the tofu onto a chopping board that has a clean dishtowel on it. Place another dishtowel on top of the tofu and place another chopping board on top of the tofu. Place heavy objects on top of the chopping board (like books or pans or bowls) and let it sit for 1-2 hours.
- When tofu is ready whisk all ingredients of the marinade together in a bowl
- Cut the tofu slab into nugget size shapes and place in marinade. Marinate for at least 1 hour.
- Preheat oven to 350 degrees and spray your tray with cooking spray to prevent nuggets from sticking to the pan.
- In a shallow dish, combine breadcrumbs, ground flax seeds, onion powder and salt.
- Dip marinated tofu into hummus and then breadcrumb mixture making sure that the entire nugget is coated. Place on the cooking tray and repeat until all nuggets are ready.
- Bake for 25 minutes, turning them over halfway through. Serve with any sauce you like. We love them with an organic barbecue sauce.