Educating our children in the difference between a wholefood and a processed food is one of the most important things we can teach them about food.
Wholefoods are any food taken directly from it’s source where it’s grown. In comparison, processed food usually comes in a package and the natural ingredients have been changed, and other ingredients have been added to it.
Wholefoods are fruits, vegetables, wholegrains (quinoa, brown rice, millet, oats, whole wheat, buckwheat, rye, cornmeal), beans and legumes (chick peas, lentils, kidney beans etc), nuts and seeds. Wholefoods can also come from small animals too such as eggs, small whole fish, crustaceans, red meat (where as much of the animal is eaten as possible) and poultry.
I am quite often asked what foods I always have in my pantry. Today I share these 3 very versatile wholefoods that I always have on hand. They can be used in the lunch box as a finger food, salad or even a healthy sweet snack. And best of all, they can always be incorporated into breakfast and dinner too.
Chick Peas
Chick peas are a legume. They are also sometimes called garbanzos. They are high in protein and fibre which means they are great for keeping you full longer. Chick peas are also high in iron and helps boost energy. They can be used to make a dip, added to a salad or wrap or even used to make a healthy sweet treat.
Here’s a few links to recipes you may wish to try:
- Hummus – recipe courtesy of The Whole Daily
- Chickpea, Avocado and Feta Salad – recipe courtesy of two peas and their pod
- Chickpea Cookies – recipe courtesy of One Handed Cooks (note, replace peanut butter with butter for school friendly)
Quinoa
This wholegrain is extraordinary. It is a complete protein, is high in fibre, high in iron, rich in magnesium and more. They are great for keeping you full and giving energy. Make as a salad, add to fritters, use as crumbs or use in a healthy sweet treat.
Here’s a few links to recipes you may wish to try:
- Quinoa Chickpea and Avocado Salad – recipe courtesy of Skinny Taste.com (combines 2 great proteins and fibres, with a healthy fat)
- Carrot & Cilantro Quinoa Bites – recipe courtesy of Little Grazers (don’t be deterred if your think your kids won’t eat cilantro or coriander, replace it with something else. Easy)
- Quinoa Chocolate Cake – recipe courtesy of Muffin Tin Mania (I drop the coffee from this recipe for the kids but think it would be yummy with it too).
Bananas
Bananas are well known for giving an energy boost but they are so much more than this. They contain high levels of potassium so are good for concentration. Bananas are high in tryptophan and contribute to better moods. They are easy to pack whole, cut into chunks and can be used in so many healthy sweet recipes. And best of all, they are generally in season all year round.
Here’s a few links to recipes you may wish to try:
- Green Smoothie – try my introduction to a green smoothie. Get them loving this at home, then freeze them in reusable squeezy pouches like this one. Pack in the lunch bag – they double as an ice brick as well as a smoothie for recess or lunch.
- Fruit & Veg Bread – my family love this recipe for breakfast or snack for the lunch box. It delicious toasted and served with yoghurt too.
- Banana Soft Centre Fun Balls – these are so yummy. Soft in the middle like Lindt Chocolate Balls but without the chocolate on the outside.
These are just some of the ways you can use these 3 very versatile wholefoods. There are many more wholefoods which are also versatile but these 3 for me are winners.