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How to feed the kids this February with in-season fruit and veg

By Carmela Pengelly 9 February 2020 882 Views No comments

Use this February’s seasonal fruit and veg for tasty lunchbox fillers and treats for the kids.

February heralds the end of summer and the start of a new school year. What better time to get your kids on track with healthy recipes that they will love.

SEASONAL FRUIT AND VEGETABLES FEBRUARY

Avocado Capsicum Asparagus
Tomatoes Green beans Zucchini
Grapes Apricots Pineapple

Here are some simple but delicious seasonal veg recipes for this month.

TOMATO CHICKPEA SALAD

This makes a great alternative to sandwiches at lunchtime and it’s easy to make in advance ready for your own or the kids’ lunchboxes.

You can add a little spice to this recipe if you prefer by mixing in a little chopped chili and/or dukkah, such as Spice Fusion Pistachio and Almond Dukkah with Sumac.

To add extra depth to this meal, team with a tasty mango chutney. Try the all-natural Mango Chutney from Quincey Jones Jelly Preserves Co, available in our online store.

Serves 2

INGREDIENTS

½ red onion
1 can chickpeas, drained)
1 red capsicum 2 tomatoes
1 tbsp lemon juice or good quality vinegar
2 tbsp good quality extra virgin olive oil
Pinch of Himalayan pink salt (or other natural salt) & black pepper
1 tbsp parsley, chopped
¼ tsp paprika
¼ tsp cumin
1 tbsp chopped fresh coriander

METHOD

1. Cut onion into very thin slices.
2. Mix dressing using lemon juice, oil, salt and pepper.
3. Drain chickpeas.
4. Chop tomatoes into large pieces.
5. Chop parsley.
6. Mix all ingredients together.

ASPARAGUS SOLDIERS

This is a great way to get your kids used to eating asparagus. Use the asparagus spears alongside fingers of buttered toast to dip into the egg.

1 serving

INGREDIENTS

4-5 asparagus spears
1-2 eggs

METHOD

1. Lightly steam asparagus making sure they stay quite firm.
2. Boil eggs for about 5 minutes so that they are still soft.

TOMATO, EGG AND VEGEMITE STACK

This is a very easy recipe for a nutritionally-balanced tasty open sandwich. You can stack the ingredients on toast for breakfast or make up as a filling sandwich for packed lunches.

If you want to make this sandwich more filling, you can add a layer of mashed avocado.

Serves 1

INGREDIENTS

1-2 slices toast or bread
1-2 hard boiled eggs
1 tomato
1 tsp vegemite
1 tsp butter

METHOD

1. Slice tomatoes as thinly as you can.
2. Slice eggs, being careful not to break them up.
3. Assemble by spreading bread with butter, then vegemite, followed by tomato and egg.

BAKED PINEAPPLE

This is a lovely alternative to nutritionally-devoid desserts. Serve warm with plain yoghurt or store in the fridge and add to lunchboxes for a tasty treat for the kids.

Alternatively, the kids will love pieces of this pineapple as a topping on pizza.

Makes about 15-20 slices.

INGREDIENTS

1 fresh pineapple
1 -2 tbsp brown sugar
1-2 tsp coconut oil

METHOD

1. Pre-heat oven to 170 deg celcius.
2. Grease a large baking metal baking pan with coconut oil.
3. Cut skin from pineapple.
4. With a sharp knife slice the pineapple flesh thinly (about 2-3 cm) lengthwise from top to bottom of the fruit.
5. Lay out on baking tray and sprinkle with brown sugar.
6. Bake for around 60 to 80 mins until pineapple starts to brown a little bit on the edges.

ORANGE AVO MOUSSE

Even if your kids don’t like avocado, they will love this chocolatey mousse either as a dessert or snack and they won’t even know it is made of avocado.

Makes about 6 small servings.

INGREDIENTS

2 avocados
juice of one orange
zest of one orange
1-2 dessertspoons good quality raw honey
2 dessertspoons melted coconut oil
3 dessertspoons cocoa or cacao powder
pinch of salt

METHOD

1. Blend together all the ingredients.
2. Spoon into ramekin dishes.
3. Leave in the fridge to set for 1-2 hours.

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