a guide to

Healthy kids
recipes on a
budget

By Simonn Strohfeldt

INGREDIENTS
1 diced avocado
1 onion diced
2 tomato's diced
Shredded lettuce
Light sour cream (optional)
Shredded cheese (optional)
1 finely chopped cucumber
Can of 200g black beans.
Packet of tortilla chips
Small can of corn
TOTAL TIME: 25 MINS
NACHO
SALAD
DIRECTIONS
1. Layer the lettuce, half
the tomato, cucumber
and onion in a
medium sized bowl.
2. Rinse the beans with
water and add them to
the bowl.
3. Scatter two heavy
hand fulls of tortilla
chips on top.
4. Drain the liquid from
the corn, then wash
the corn.
5. Add the rest of the
tomato, avocado,
cheese and corn.
6. Finally dollop light
sour cream ontop and
serve.
 Nutritional
Value and
Facts
This salad is rich with vitamin C, which is
vital for children to develop strong
muscles.
You can make this salad vegan by
taking out the sour cream, cheese and
using vegan tortilla chips
The beans add protein and help the
growth of all organ systems!

Cost
Total cost: $22.58
Serves: 5
Coat per serve: $4.5
And any extras can be packed
for lunch the next day
 HEALTHY
FRENCH
TOAST
DIRECTIONS
1. Beat egg, vanilla
extract, milk and
INGREDIENTS cinnamon in a small
1 egg bowl.
1 teaspoon of vanilla 2. Soak a piece of bread in
the mixture for a few
extract
minutes, making sure
1/2 teaspoon of ground
that both sides get
cinnamon soaked.
1-2 slices of bread 3. Pre-heat a small pan
1 sliced banana
then cook the bread on
both sides.
A dash of milk
4. While plating add
Blueberries
desired fruit toppings
A drizzle of maple syrup and a drizzle of maple
syrup to serve.
5. If desired, soak another
piece of bread in
PREP TIME: 3 MIN
remaining mixture and
COOK TIME: 5 MIN
TOTAL TIME: 8 MIN repeat process.
 Nutritional
Value and
Facts
The potassium in banana is essential for
children and adults alike. It helps to balance
fluids in the body and help to maintain a
healthy blood pressure.
Blueberries are considered a superfood,
they are filled with antioxidants and may
improve children with memory and
concentration

Cost
Total cost: $18.12
Cost per serving: $1.5
You can make at least 12 pieces of
French toast, however there's not
enough fruit. You can customize your
toppings this way.
 VEGGIE
SPAGHETTI
BOLOGNESE

DIRECTIONS
1. Pre-heat oil in a pot then
INGREDIENTS add the capsicum, carrot,
zucchini, onion and
600g of lean beef mince
mushroom. Cook until the
1/2 diced capsicum
onion has browned.
1 diced onion
2. Add the mince and break it
-5 small portabella mushrooms
up with a wooden spoon.
chopped
3. Once the mince has
2 carrot grated
cooked add the can of
1 1/2 teaspoons of garlic paste
tomato soup and diced
1/2 cup of basil
tomato, stir, then put the
1 can of tomato soup

1 can of diced tomato

lid half on and let it
3/4 of a spaghetti packet
simmer over a low heat for
Canola oil spray
20 minutes.
A sprinkle of cheese
4. Boil some water in a pot,
add a pinch of salt and
cook the spaghetti for 15
minutes.
5. Drain the water from the
PREP TIME: 20 MIN
spaghetti then serve.
COOK TIME: 30 MIN
TOTAL TIME: 50 MINS
 Nutritional
Value and
Facts
Mushrooms contain vitamin D, iron
(which helps the formation of new
blood cells) and boosts immunity.
Carrots are especially good for kids
as they improve eye health, contain
lots of fiber and boost immunity just
like mushrooms.

Cost
Total Cost: $31.47
Serves: 6
Cost per serve: $5.6
Any extra leftovers can be
packed for lunch!

INGREDIENTS
1 cup of grated carrot
1/2 a cup of grated zucchini
1/2 a cup of baby spinach
chopped finely
1 cup of grated cheese
1 1/2 cups of plain flour
3 teaspoons of baking
powder
2 eggs
1/2 a cup of milk
1/3 a cup of olive oil
A few pinches of Parsley
Canola oil spray
PREP TIME: 15 MINS
COOK TIME: 25 MINS
TOTAL TIME: 40 MINS
CHEESY
VEGGIE
MUFFINS
DIRECTIONS
1. Combine vegetables,
flour, 3/4 of a cup of
cheese and baking
powder in a large bowl.
2. Pre-heat oven to 180
degree Celsius, grease a
non-stick cupcake tin.
3. Whisk eggs, milk and oil
together.
4. Add egg mixture to the
vegetable mixture and
stir gently till combined.
5. Spoon mixture evenly
into the cupcake tin,
adding a sprinkle of
cheese and parsley on
top.
6. Bake in oven for 25
minutes or until cooked
all the way through.
 Nutritional
Value and
Facts
Spinach assists in improving eye health,
is high in fiber and iron.
Zucchini is great for children because
it's rich in nutrients, high in
antioxidants, helps digestion, can
improve heart health, may aid wieght
loss and improve vision!

Cost
Total Cost: $19.54
Serves: 12
Cost per serve: $1.6
These are great for recess at
school!
Thankyou for reading! I
I hope you found this
helpful. If so please
review this PDF by
searching the link to a
survey below
- Simonn Strohfeldt

https://www.surveymonkey.com/
r/HVWQDDZ