5 Food and Recipes to Bond with Your Child in the Kitchen

A week-long school holidays scheduled from March 13 to 21 gives parents a chance to bond with their children.  But due the coronavirus / Covid-19 outbreak, most of us have canceled our holiday plans and are pretty much stuck at home. 

We know that parents are frantically trying to fill up the time with interesting and fun activities for their children. Here are our suggestions, which are not only interesting but also help boost up your children’s immune system. 

Parents can build up your children’s immune system with nutrient-dense foods so that if they are exposed to the inevitable germs, they are ready to fight!

These are the foods and recipes you can make and serve your whole family. 

1. Mackerel

Mackerel is rich in omega 3 fats.  Not only are these fats essential for developing brains, they also reduce inflammation, which increases airflow and protects the lungs from colds and respiratory infections.  The latest research also indicates that these fatty acids may boost your immune system by enhancing the function of immune cells.
 

Idea for Eating:

Home-made fish ball gives an extra twist instead of ordinary fried mackerel. You can add on a handful of diced carrot and a handful of fresh parsley to add more flavour and texture in your home-made fish balls.

2. Eggs

According to a study shown, a person who is low in vitamin D, he/she is more susceptible to illness.  Eggs are one of the good that is super rich in vitamin D.  They are also full of other immune-boosting nutrients, such as B vitamins and selenium.
 

Idea for Eating:

Boiled egg is the simplest recipe to make. But you can try new idea of cooking the eggs. For something different, try cheesy egg roll. Add mozzarella cheese or cheddar cheese to create twist in your egg roll.

3. Broccoli

It’s no secret that broccoli is a nutritional powerhouse. It’s got lots of immune system boosters, including vitamins C, A, and E and several antioxidants.

Idea for Eating

Broccoli is most nutritious when it’s raw, so if your kids won’t eat it alone, have them make it into a juice! To give more flavour to the taste buds, add 2 red apples and 1 slice of lemon together with a handful of raw broccolis. Juice packed with vitamins and antioxidant is so important for your children’s immune system.

4. Spinach

Spinach is full of many of the vitamins and minerals that boost you children’s immune systems. It is loaded with vitamin A, E, C, and K, folate, manganese, zinc, selenium, and iron.  All these nutrients work in different ways to enhance immune system function and to protect you kids from unwanted infection.

Idea for Eating

For children who doesnt like the taste of greens, parents can make great smoothie together with just with handful of spinach. Put together with a half medium size dragon fruit, half medium size banana and a cup of coconut water. A vivid pink smoothie ready to serve! 

5. Sweet Potatoes

Sweet potatoes are high in beta-carotene. The studies have shown that, the sweet potato can help to increase the number of white blood cells and increase the activity of killer cells.  Sweet potatoes are also loaded with vitamin C, which is another immune system enhancer.

Idea for Eating

Let’s get messy! Sweet potato fritter is great hi-tea menu to enjoy together. Boiled 2-3 medium size sweet potato and add all purposed flour together with 1 egg. Deep fry the potatoes until they turn into gold colour and you can enjoy together with your kids. Remember to use healthy oil! 
 

Variety is a secret key in keeping your children’s immune systems strong. We hope these ideas will help parents find ways to include these immune system boosting foods in the diet and enjoy the time spend together with your precious ones. Happy and healthy holidays!