Food in a flash
Do you feel guilty about the fiveminute meals you serve when your starving child needs to eat stat? We’ve rated some popular choices to help you choose wisely.
PACK IN THE GOODNESS!
›› FROZEN PIZZAS can be healthy if you add ham, chicken strips, mushrooms or pineapple. Mozzarella is also a healthier option than yellow cheeses.
›› A TIN OF TUNA OR SARDINES can quickly satisfy a hungry tummy. But restrict tinned food to a maximum of twice a week.
›› FROZEN CARROT AND NUT MUFFINS can be defrosted in no time in a microwave.
›› A TIN OF FRUIT SALAD with custard is also a quick treat. Choose the kind that’s preserved in juice rather than syrup.
›› NOT EVERY MEAL HAS TO BE A COOKED ONE. Finger foods can be just as nutritious and satisfying – sometimes more so. Cut up cubes of cheese, nuts, fruit, dried fruit, cold meats, cherry tomatoes and slices of cucumber.
›› MAKE DOUBLE AND FREEZE small portions when you’re cooking. Purity bottles are ideal for this.
HOLD BACK!
Take viennas off your shopping list. They’re full of preservatives like nitrates and salt, contain colourants, and smoked products can cause cancer. What’s more, sausages are full of saturated fat. Canned pickled meat is just as bad.
GREAT IDEA Use whole wheat rolls, lettuce leaves and tomato sauce. Use
100 percent pure beef or pork sausages.
TWO MINUTE NOODLES
Discard the packet of seasoning, and you’re off to a healthier start. Serve with frozen veggies, tomato sauce, grated cheese or leftover mince. TOP TIP Take time to check labels. Choose one with the least fat and sodium. Pick n Pay No Name brand is a good choice.
FISH FINGERS
Popular but not so healthy. Yes, your child is eating fish, but it’s very processed and often full of hydrogenated fat. If you give them occasionally, bake them rather than frying them.
RIGHT CHOICE Make quick fish cakes using tuna, mashed potato and egg, and bake in the oven.
QUICK AND ECONOMICAL
Tinned baked beans are a great source of protein, and they’re low GI (glycemic index). They are also low in fat, very popular with children and go from tin to table in 30 seconds flat.
TOP TIP Choose the best one by comparing the sodium content per tin of each brand. Buy the one with the least salt.
FRESH FROM THE FREEZER
It’s a fact: frozen veggies are just as good as fresh ones. So there are no more excuses for a meal without veggies. Just make sure you don’t boil them to death.
GREAT IDEA Serve the veggies while everyone is sitting at the table feeling ravenous, then serve the rest of the meal.
VERSATILE EGGS
A super choice! Eggs are full of protein and B vitamins, and they’re a good source of iron, especially if taken with vitamin C. They are also very quick to cook. Serve eggs with a glass of orange juice and a few cherry tomatoes.
YUMMY YOGHURT
Growing children need calcium, and yoghurt is full of it! Another plus is the probiflora that keeps the intestinal bacteria in balance. Read labels and choose yoghurt that’s low in fat and sugar. Introduce unflavoured yoghurt early.
GREAT IDEA Freeze yoghurt in ice lolly containers and serve instead of ice cream. ●