3 ways with seeds

Small but mighty seeds are a tasty addition to children’s food, says Gina Urlich. Seeds are extremely nutrient-dense and are more cost effective than nuts and nut flours. They contain protein and healthy fats to support your children’s energy needs and cognitive development, and they’re a source of fibre, which supports healthy digestion.

Baby: chia seed pudding

Serves 1 -2

You need:

  • 1 cup milk
  • ¼ cup chia seeds
  • 1 tbsp maple syrup

How to make:

  1. In a small bowl, add milk, chia seeds, and maple syrup and whisk straightaway. (Whisking straightaway is important, otherwise chia seeds will start to clump together.)
  2. Let it sit for 5 minutes, then whisk again. Place bowl in fridge and let it set completely (up to one hour). Serve with pureed fruit.

Tip: Boasting magnesium and a good source of calcium, the chia seeds are an excellent source of fibre, protein, and omega-3s.

Toddler: seed cookies

Makes 12

You need:

  • ¾ cup pumpkin seeds
  • 2 cups rolled oats
  • 60g melted butter
  • 60g honey
  • 1 egg
  • ½ cup chocolate chips

How to make:

  1. Preheat oven to 150°C.
  2. Blitz pumpkin seeds in a blender until they resemble course flour.
  3. Combine seeds, oats, melted butter, honey, and egg in a mixing bowl. Mix through with your hands for a few minutes, squishing the ingredients together until the cookie dough starts to form. Add chocolate chips and mix until just combined.
  4. Form into 12 cookies. Place onto a lined baking tray and flatten slightly.
  5. Bake for 20 minutes or until golden. Keep an eye on them, as they can cook quickly!
  6. Remove from the oven and let cool completely before eating.

Schoolkids: seed slice

Makes 1

You need:

  • 1 cup sunflower seeds, pulsed in a blender to resemble course flour
  • 6 Weet-bix
  • 1 cup desiccated coconut
  • ½ cup honey
  • ¼ cup cacao
  • 2 tablespoons peanut butter
  • 1 tablespoon coconut cream
  • 1 teaspoon vanilla extract
  • Pinch of salt
  • 50 grams dark chocolate, melted

How to make:

  1. Line a square 20cm cake tin with baking paper overhanging the sides for easy removal.
  2. Place the pulsed sunflower seeds in a food processor. Add all other ingredients (except chocolate) and blend until they are well combined and sticking together.
  3. Tip the mixture into tin and use slightly damp hands to press it firmly down.
  4. Drizzle with the melted chocolate and place into the fridge for several hours or overnight to set.
  5. Slice. Eat. Enjoy.
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