Small but mighty seeds are a tasty addition to children’s food, says Gina Urlich. Seeds are extremely nutrient-dense and are more cost effective than nuts and nut flours. They contain protein and healthy fats to support your children’s energy needs and cognitive development, and they’re a source of fibre, which supports healthy digestion.
Baby: chia seed pudding
Serves 1 -2
You need:
- 1 cup milk
- ¼ cup chia seeds
- 1 tbsp maple syrup
How to make:
- In a small bowl, add milk, chia seeds, and maple syrup and whisk straightaway. (Whisking straightaway is important, otherwise chia seeds will start to clump together.)
- Let it sit for 5 minutes, then whisk again. Place bowl in fridge and let it set completely (up to one hour). Serve with pureed fruit.
Tip: Boasting magnesium and a good source of calcium, the chia seeds are an excellent source of fibre, protein, and omega-3s.
Toddler: seed cookies
Makes 12
You need:
- ¾ cup pumpkin seeds
- 2 cups rolled oats
- 60g melted butter
- 60g honey
- 1 egg
- ½ cup chocolate chips
How to make:
- Preheat oven to 150°C.
- Blitz pumpkin seeds in a blender until they resemble course flour.
- Combine seeds, oats, melted butter, honey, and egg in a mixing bowl. Mix through with your hands for a few minutes, squishing the ingredients together until the cookie dough starts to form. Add chocolate chips and mix until just combined.
- Form into 12 cookies. Place onto a lined baking tray and flatten slightly.
- Bake for 20 minutes or until golden. Keep an eye on them, as they can cook quickly!
- Remove from the oven and let cool completely before eating.
Schoolkids: seed slice
Makes 1
You need:
- 1 cup sunflower seeds, pulsed in a blender to resemble course flour
- 6 Weet-bix
- 1 cup desiccated coconut
- ½ cup honey
- ¼ cup cacao
- 2 tablespoons peanut butter
- 1 tablespoon coconut cream
- 1 teaspoon vanilla extract
- Pinch of salt
- 50 grams dark chocolate, melted
How to make:
- Line a square 20cm cake tin with baking paper overhanging the sides for easy removal.
- Place the pulsed sunflower seeds in a food processor. Add all other ingredients (except chocolate) and blend until they are well combined and sticking together.
- Tip the mixture into tin and use slightly damp hands to press it firmly down.
- Drizzle with the melted chocolate and place into the fridge for several hours or overnight to set.
- Slice. Eat. Enjoy.
