Vitamin E is an essential nutrient essential for the growth and development of children. It is an anti-oxidant and help cells from getting damaged by free radicals which later lead to cancer and heart diseases in the children. Often kids do not get enough of the vitamins as they avoid eating the foods which are rich sources of this vitamin. Children of the age group of one to three years require six milligram of the nutrient. Children aged between four to eight years require seven milligram and children of the age group between nine to thirteen years require eleven milligram of the nutrient. To ensure that your children meet the daily needs of this nutrient, parent can prepare these summer recipes for the children which will not only be tasty but also meet the nutritional needs.
Fereni starch pudding
For making this pudding, an individual will require two cups of milk, six whole cardamom seeds, two third cup of cornstarch, half cup grounded almonds, one fourth cup of sugar, rosewater as per the taste and one fourth cup of blanched silver almonds. The corn should be dissolved in a cup of cold milk. Then the remaining milk should be boiled with cardamom and the almonds. The corn starch mixture should be added and stirred repeatedly. The sugar and rosewater must be added and the mixture should be boiled for three minutes. Garnish with the silver almonds and serve hot or cold as per the taste of the child.
Spinach blueberry smoothie
For making this smoothie, an individual requires a ripe banana, one cup of frozen blueberries, one cup of spinach and two cups of water. The spinach must be washed in a thorough manner so that there is no dirt in it. The leaves of the spinach must be taken for the smoothie. All the ingredients must be put together in a blender and mixed well before giving it to the child for drinking. You could also blanch the spinach in hot water and then use it for the recipe.
Spinach with currants
For this recipe, an individual requires six ounces of spinach, one tablespoon of olive oil, one fourth cup of currants, half teaspoon of salt and one fourth teaspoon of grounded black pepper. In a large pot the oil should be heated until it shimmers. The currants and spinach should be added next and the mixture must be stirred continuously for three minutes. The individual must ensure that the spinach has become wilted. Salt and pepper should be sprinkled and stirred to combine and serve.
Tomato and mozzarella salad
For making this salad, you need a medium sized onion cut into eight slices, six ounces of fresh mozzarella cut into eight pieces, eight fresh basil leaves, one fourth teaspoon of salt and one fourth teaspoon of grounded black pepper. In a bowl mix he tomatoes and mozzarella together. Then add the basil leaves, salt and pepper and mix well. Before serving it to the child, the salad can be placed in a decorative way on the plate to arouse the interest of the child.
Sesame pea pods
Sesame pea pod is an easy recipe to make for kids. For this you require six ounces of packaged pea pods, half teaspoon of toasted sesame oil, one fourth tablespoon of salt and half a teaspoon of grounded black pepper. A medium pot of water must be first boiled over high heat. The pea pods should be added next. The water should then again be allowed to boil itself and the pea pods must be cooked for a two to three minutes. Next the pea pods must be rinsed under cold water to avoid them from over cooking. Let it cool down and then add sesame oil, salt and pepper to it.
Broccoli and cheese casserole
This is not only a healthy but also a tasty recipe that one can make for the children. For making this you need three cups of water, ten ounces of packaged yellow rice, sixteen ounces of chopped frozen broccoli and sixteen ounces of jar processed cheese sauce. Water must be brought to a boil first in a saucepan. The rice must be added and let to cook on a low heat for twenty minutes. The oven should be preheated to about 400 degrees Fahrenheit. The broccoli should be defrosted and when it is nearly defrosted, the processed cheese must be added to it. When the rice is cooked, add the rice to the broccoli mixture and place it on a baking tray of dimensions nine inch by thirteen inch. The baking tray should be put in the oven which has been preheated and the mixture should be allowed to cook for ten minutes before serving.
Spinach with garlic
This is an easy recipe and the ingredients required are also minimal. For making this, you need one table spoon of olive oil, two cloves of garlic finely chopped, twelve ounces of fresh spinach, one-fourth teaspoon salt and one fourth grounded black pepper. In a large pot heat the oil over a medium-high heat until it shimmers. The garlic must be added and stirred for about thirty seconds. The spinach should be stirred constantly for three minutes or until it gets wilted. Sprinkling with salt and pepper before serving is the final step.
Pasta with spinach
For this dish you require six ounces of spinach, eight ounces of pasta, one table spoon of olive oil, three cloves of garlic, one cup of ricotta cheese, half teaspoon of salt and one fourth teaspoon of grounded black pepper. Boil the pasta first and drain half the water and retain the other half. In a pan heat the oil and put the garlic in it. Pour the pasta along with the ricotta cheese, salt and pepper. Add the spinach at the end and serve.
Creamy fruit salad
For this salad you need one cup of sliced strawberries, one cup of diced mango, half cup of low fat yogurt, grounded cinnamon and two table spoons of roasted almonds. Mix yogurt with the fruits in a medium bowl and sprinkle the cinnamon over it. For topping, add the roasted almonds on top. That makes the salad a crunchy and tasty one.