Mixing foods together offers more variety. Make starchy foods part of most meals, starting with wholegrain options like whole-wheat bread for longer lasting energy.
What makes this a good choice?
One egg supplies more than 10% of one’s daily protein requirements, nearly 15% of daily vitamin B2 requirements, and one third of the daily vitamin B12 requirement. Adding in vegetables like spinach, together with egg, further bumps up your child’s daily intake of Vitamin A which is especially important for good vision and protecting against infection. Feta cheese is a medium fat cheese, but high in salt and should be limited in terms of amount eaten and frequency.
Items and Energy Value
- Feta and Spinach Omelette (recipe)
- 1 slice whole-wheat, toasted and spread with smooth cottage cheese
kcal/kJ per serving
- ½ Bunch Spinach leaves
- 1 tsp. Canola oil
- ½ Onion, finely chopped
- 1 garlic clove, crushed
- 30g feta, crumbled
- 4 eggs
- Crusty whole-wheat bread, to serve
- Pull the spinach leaves from the stalks. Wash and dry the leaves, then finely shred.
- Heat half of the oil in a 24cm non- stick frying pan. Cook the onion over the medium heat for about 4-5 minutes, until soft and brown.
- Add the garlic and cook for another minute. Add the spinach and mix through the onion. Stir until wilted slightly. Sprinkle feta over the top.
- Lightly beat the eggs in a jug and season. Pour the eggs into a frying pan. Cook over low heat for 5 minutes, until set underneath. Cook the top of the omelette under a hot grill for 2-3 minutes, until set. Alternatively, slide the omelette onto a plate and cut into 6 wedges. Serve with salad and crusty bread.