Hak, snit og snyd!

 

 

Jeg ved godt, man ikke må snyde. Men børn har vel aldrig taget skade af kreative forældre. Og da slet ikke af at få et skud grønne og sunde sager hver dag.

Nu ved jeg selvfølgelig ikke, hvor grøntsagsglade dine børn er, men måske oplever du også perioder, hvor grøntsagerne får lov at ligge ensomme, forladte og forhadte tilbage på tallerkenen. Måske er de ligefrem forment adgang til tallerkenen og bliver kastet direkte på gulvet med et ”Aaaadr! Jeg kan ikke lide gulerødder.”

Og så står man dér med alle sine talenter og kogekunster og grønne sager og en lidt bekymret mine. For var det ikke noget med seks om dagen? Og hvad nu med alle de dersens vigtige vitaminer? Og hvad pokker stiller man lige op? Man snyder. Altså på den gode og utroligt velmenende måde.

Det kan også være, dine børn gladeligt gnasker gulerodsstænger i sig. Uanset kan du forhåbentlig finde inspiration i de fem fif, du får på mine madsider i denne måned.

 

Af Nanna Stiegel, ernæringsterapeut (DET)
De 5 fif og opskriften blev bragt i magasinet sund-forskning – august/september 2018

 

#1: Hak, snit og snyd

Hvis ungerne ikke ligefrem bryder ud i jubelsang ved synet af grøntsager, er hak-snit-og-snyd-finten en ultranem måde at snige dem indenbords.

I al sin enkelthed går det ud på at hakke grøntsager til en slags fars og gemme dem godt i ungernes yndlingsfrikadeller eller kødsauce.

Kodeordet her er en god foodprocessor. Se hvordan i opskriften på Snyd ungerne kyllingefrikadeller.

 

#2: Shyyy, der er grøntsager i favoritsmoothien

Søde og bløde smoothies går som regel som varmt brød hos de fleste børn.

Og de fleste noterer ikke, hvis der kommer en lille håndfuld friske eller frosne grøntsager i favoritsmoothien – med mindre de er ultra farvebevidste. Kuløren kan nemlig blive lettere grumset. I så fald er tricket at starte i det helt små og gradvist komme flere og flere grøntsager i.

 

#3: Det rene barnemad

Klokken kvart i ulvetime, når børnene er utidige og hopper rundt i skufferne efter kiks, kager eller andre hurtige kulhydrater, og du står og hakker løs til aftensmaden, kan du lynhurtigt snupse et par af favoritgrøntsagerne og lave en grøntsagstallerken til dine små poder.

Grønne stave af forskellig art har det med at gå som varmt brød på netop dette tidspunkt.

Prøv det!

 

#4: Sundt mellemmåltid i kageklæder

Gulerødder i stave er dejlige. Nogle gange. Andre gange skal mellemmåltider lugte lidt mere af sødt og sjov – uden der nødvendigvis går Marsbar i den.

Et godt bud på den slags mellemmåltider er mandelmuffins. Som i grunden bare burde hedde nøddemuffins, for de kan i princippet laves med præcis de nødder og kerner, du godt kan lide at bruge.

De er lige til at have i tasken, når nedsmeltningen nærmer sig efter afhentning fra skovbørnehaven, fritten eller vuggestuen. Eller førstehjælp til dig selv, når blodsukkeret daler klokken kvart over to på jobbet.

Du kan finde en opskrift på mandelmuffins på min hjemmeside www.nannastigel.dk.

 

#5: Sundhedspimp de søde sager

Lad dem spise kage! Ungerne altså. Måske ikke hver dag, men hist, pist og indimellem.

Og i stedet for at bekymre dig om, hvor meget en nitte sukker er for dit barns immunforsvar, blodsukker og aaaaalt muligt andet, sundhedspimper du bare kagen.

Eller isen. For den sags skyld. Uden at miste smagen. Naturligvis.

Det finder du også opskrifter på http://www.nannastigel.dk

 

Snyd ungerne kyllingefrikadeller

Hvis du er fan af at slå to fluer med et smæk, er disse kyllingefrikadeller sagen. Her får du både hvirvlet en bunke grøntsager ind i en børne- (og voksen) venlig indpakning og på vaskeægte mormor-efter-krigs-tids-manér det hundedyre halve kilo økologiske kyllingekød til at række dobbelt så langt.

Dellerne er sådan cirka half & half kød og grønt. Hvis du synes, kan du sagtens komme endnu flere grøntsager i.

 

Det skal du bruge:

  • 500 gram grøntsager fx gulerødder, porre, pastinak og løg
  • 500 gram hakket kyllingekød
  • 5 spsk. kogt quinoa
  • 2 æg
  • 3 tsk. salt
  • 1-2 tsk. god karry
  • 1 tsk. spidskommen
  • 1 håndfuld frisk koriander
  • Peber

 

Sådan gør du:

Skræl og rengør alle grøntsager. Riv dem på foodprocessoren.

Kom så den store kniv på foodprocessoren, og hak dem endnu finere.

Tilsæt kyllingekød, æg og krydderier. Kør igen.

Form små frikadeller ud af farsen. Kom dem på en bagplade. Pensl evt. med lidt olivenolie.

Bag dem i ovnen i 25 min. ved ca. 180 grader. Gerne varmluft. Eller steg dem på panden i lidt kokosolie eller smør.

Server!

 

TIP: Der bliver ca. 30 deller ud af denne portion. Så med mindre I er en stor OG storspisende familie, skulle der gerne være et par stykker til fryseren eller til madpakkerne næste dag.

 

FLERE TIPS: Det fede ved en god foodprocessor er, at den i et snuptag kan rive grøntsagerne. Og bagefter hakke dem til en slags grøntsagsfars med kniven.

 

Du kan finde flere fif til at snyde ungerne på www.nannastigel.dk

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