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Nutrient-Boosting Add-ins for Picky Eaters
A collection of simple ways to incorporate protein, fiber, and iron into a child's diet by adding nutrient-dense ingredients to common 'beige' foods like noodles, pancakes, and yogurt.
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Ingredients
- chia seeds (mixed into pancake or muffin batter, blended into yogurt or smoothies, or sprinkled on sandwiches)
- hemp seeds (mixed into pancake or muffin batter, blended into yogurt or smoothies, or sprinkled on sandwiches)
- bone broth (used instead of water for noodles, in casseroles, or to add moisture to cooked meats)
- egg (emulsified into buttered noodles, added to casseroles, or added to muffin and pancake mixes)
- lentils (blended into pasta sauces or hummus)
- high iron cereal
Steps
- 1
To boost fiber and healthy fats, mix chia or hemp seeds into pancake or muffin batter before baking, blend them into plain yogurt or smoothies, or sprinkle them directly onto sandwiches and wraps.
- 2
To add protein and minerals to grains, replace the water used for boiling noodles with bone broth. You can also use bone broth as the liquid base for casseroles or to moisten cooked meats.
- 3
For extra protein, whisk an egg into hot buttered noodles until emulsified and creamy, or stir an additional egg into standard muffin or pancake mixes.
- 4
To add fiber and iron to sauces, blend cooked lentils into pasta sauce or smooth them into hummus.
Notes
These tips are designed for children who prefer a 'beige diet' (plain, light-colored foods) to help them get essential nutrients without noticing significant changes in flavor or texture.
Nutrition per serving
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