3 gut-friendly recipes for kids

Gut health is key to supporting overall wellness and plays a key role in mental health. More than 90% of the body’s serotonin is produced in the gut, alongside other key neurotransmitters, chemical messengers used by the nervous system to support our mood and mental wellbeing.

Thus, healthy digestion supports a healthy mind (and vice versa). But, eating the fibre, vegetables, fruits and fatty acids to support a healthy gut can be difficult and getting our children to eat gut-friendly foods can be particularly challenging.

Gut friendly recipes for kids

To support Children’s Mental Health Week, here are three recipes that support gut health that we think your children will like.

Support your child’s brain through their gut and good nutrition

Stewed apples with raisins and natural yoghurt

(great for breakfast, as a dessert or snack)

-100g full fat Greek-style yoghurt (or coconut yoghurt)
-2tbsp stewed apples with raisins (see below)
-1tbsp flaked almonds

Place the yoghurt in a bowl and pile the stewed apples on top. Sprinkle flaked almonds on top and enjoy.

Ingredients

6 apples (or available quantity)

Half a cup of water

Handful of raisins or sultanas

1tsp cinnamon

Method

Peel and core the apples and chop them into small chunks. Leaving some of the peel on will add further nutrients, including fibre and minerals.

Put all the ingredients in a pan together, cover and cook on a low heat for 20-30 minutes until soft but still in pieces (not mushy).

Ingredients

2tbsp olive oil

1 large onion (diced)

2 garlic cloves (crushed)

300g turkey mince

500g mixed vegetables – mushrooms, leeks, courgettes, peppers, celery,

2 400g tins chopped tomatoes

2 medium carrots (diced)

2 bay leaves

1 tsp dried mixed herbs

Method

Heat the oil in a pan and fry the onion for a couple of minutes.

Add the garlic and other vegetables and cook for another 5-7 minutes.

Stir in the turkey mince and brown the meat slightly.

Add the tomatoes, carrots, bay leaves and herbs.

Season with salt and pepper and allow to simmer for 20-30 minutes.

Serve with spiralised vegetables or gluten free spaghetti, such as edamame spaghetti.

Turkey and Vegetable Bolognese

Support your child’s brain through their gut and good nutrition

Sweet potato and salmon fishcakes

Support your child’s brain through their gut and good nutrition

Ingredients

500g sweet potatoes (peeled and chopped)

250g salmon (fresh, cooked and flaked or tinned with skin and bones included)

2tbsp buckwheat flour

5 tbsp ground almonds or seeds

1 egg (beaten)

Optional 25g leafy green vegetables, eg. spinach (shredded)

Method

Steam the sweet potatoes for 10-12 minutes until soft. Add the green vegetables for the last 5 minutes if using.

Transfer the sweet potatoes and vegetables to a bowl and mash.

Add the flaked fish to the sweet potato mash and mix together.

Divide the mixture into patties, dust with a little flour and place in the fridge for 20 minutes.

Once chilled to a firmer consistency, dip each fishcake in the egg and cover in the ground almonds or seeds.

Place on baking parchment on a baking tray and place in the oven for 20-25 minutes until cooked through.

Serve with steamed or roasted vegetables or on their own as a light lunch or snack.