Summer is just around the corner, which means it’s that time of the year to enjoy good weather, holidays and have a few adventures. During the summer season, spending hours in the kitchen preparing isn’t a top priority and consequently this is reflected in our diet. This is why Legumechef offers a wide variety of easy-to-prepare, nutritious and healthy pulse-based dishes to enjoy this summer, as we know it is important to focus on tasty nutritious recipes for whole family, especially adapted for the youngest members. Kid’s energy expenditure is higher than the rest, and as they are in full growth, paying attention to their nutrition intake is essential.
Legumes are an excellent source of protein, fiber, and other key nutrients, easy to cook, and highly versatile. We know that kids tend to be more picky when it comes to food and coming up with pulse & vegetables dishes pulses can be more challenging. However, it is easy to use legumes as substitutes for ingredients many type of meal: starters, breakfasts, lunches, snacks, dinners and desserts. It is important to introduce legumes in the kid’s diet at a young age and to make this easier, Legumechef has a whole section dedicated to “kid-friendly” recipes to make it effortless to find simple & creative recipes.
White been omelette
A Spanish potato omelette is one of those dishes which is practical to take on a picnic or for family outdoor activies, simple to make and generally a crowd-pleaser..
However, can we make this omelette healthier and more nutritious? Of course we can by substitute the potato with white beans, to provide more nutritional benefits, as well as an ideal texture. For this recipe, one should use cooked white beans, olive oil, onion, salt, pepper and eggs, for an energy packed-omelets.
Another kid-friendly alternative, is obviously pasta. Pasta dishes are very versatile, combine with many types of sauce and are also perfect to transport in a container from one place to another. In addition, within the variety of pasta, not only find are there different forms and formats, but nowadays there are also healthier options, then the traditional white wheat pasta. Legume flour provides a good base for a strong dough, resulting in pasta with good texture and elasticity and the same softness and chewiness as traditional wheat-based pasta formulas. You can easily find pulse-based pasta in supermarkets, such as lentil, pea or chickpea paste, which, accompanied by sauces and condiments, can make for a healthier and tastier version of a traditional pasta dish, and a great way of introducing alternatives to kids diets.
Pasta with lentil bolognese
Great pasta dish examples can be found in the Legumechef recipes section, where you can find different ideas for sauces, such as lentil bolognese, ideal also for those who follow a vegan diet. All you need are cooked lentils (preferably pardina), olive oil, dried onion, tomato, carrot, salt and pepper to make this tasty, healthy and protein-packed sauce, ideal for spaghetti or the pasta of your choice.
Chickpea cookies
And as for desserts, snacks and breakfasts, legumes offer endless possibilities. Muffins, cakes, cookies, pancakes, you name it… All baked goods can adapt to a healthier and more sustainable version, so one can make a wide variety of sweet, transportable and fun snack foods for the little ones. Chickpea cookies for example are a great option, and all you need are the following ingredients: chickpea flour -which has a nutritional benefits than white flour- sugar, butter, egg, cardamom and yeast. Obtaining a cookie that looks just like a traditional cookie, just as tasty but more nutritious and environmentally sustainable.
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