Recipes from the EduArt Kitchen
What children eat matters to us at EduArt. We want our menus to be varied, balanced, and at the same time tasty and wholesome. That is why we work with a nutrition therapist to fine-tune our meals and recipes. This time, we're sharing two simple ideas that you can easily try at home too. Just a few everyday ingredients, simple preparation, and you have a snack for the whole family.
Red Lentil Spread
Red lentils are a great way to naturally incorporate legumes into your diet. Combined with vegetables, they make a smooth and creamy spread that is perfect on bread or as a dip. The spread is also naturally dairy-free.
For 4 servings, you will need:
- 80 g red lentils
- ½ small onion
- 1 small carrot
- 1 clove of garlic
- 100 g cherry tomatoes
- approx. 20 ml olive oil
- basil
- lemon juice
- salt
Method:
Heat a little olive oil in a pan and sauté the onion and garlic. Add the coarsely grated carrot, followed by the rinsed lentils. Sauté everything together briefly, then add approximately 200 ml of boiling water and cook over low heat for 15–20 minutes. Stir occasionally until the lentils are soft and the mixture reaches a spreadable consistency. Once cooled, stir in the finely chopped tomatoes, basil, and lemon juice. Adjust to taste with olive oil, garlic, salt, and pepper.
Kefir and Forest Berry Smoothie
A quick snack that tastes a little like dessert. The fruit adds natural sweetness, kefir brings freshness, and a little peanut or other nut butter makes the smoothie creamier and more filling. Nut butter also provides healthy fats and protein, making the smoothie more nutritious and satisfying.
For 4 servings, you will need:
- 720 ml milk
- 240 ml kefir
- 60 g forest berries
- 1 large banana
- 1–2 tablespoons nut butter
Method:
Place all the ingredients in a blender and blend until smooth. You can add more fruit to taste or adjust the amount of nut butter.
And one final tip: healthy eating doesn't have to be complicated. Often, all it takes is a few everyday ingredients and a willingness to discover new combinations together with your children.