5 must-cook meals to help your kids in the classroom
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Louisa Sherlock
Associate EditorPhew, there’s a LOT to learn at school. Making sure your child eats a wide variety of nutritious foods can help their attention AND learning according to the Association of UK Dieticians (BDA).
Not only that, the BDA also says some nutrients are particularly important for our brains. We've rounded up tasty school night meals packed with different ingredients that various studies show could actually help with brain health and concentration.
And give your kids an added treat by using Knorr Zero Salt stock cubes in their meals for a rich flavour boost. Yum.
We know getting your kids ready for back to school is an expensive time, so making savings where you can is a must. All these recipes use simple ingredients and can be cooked ahead and frozen to save on food waste.
Here are five delicious meals, all using Knorr Zero Salt stock cubes, that could help your child in the classroom (and they're great for fussy-eaters) …
Be sure to check out our Knorr Zero Salt, Rich Flavour hub featuring loads of tasty family recipes, a salt-savvy quiz and easy ways to reduce the amount of salt your family eats.
1. Minestrone soup
Wholegrains have a low-GI (glycaemic index) which basically means they slowly release their energy into the bloodstream, according to the NHS. This could help your child concentrate for longer in lessons.
The BDA also says dietary fibre from plant-based foods, including wholegrains, may be important for our brains. You can find these slow-release carbs in ingredients including wholegrain pasta.
So why not make this brilliant veggie Minestrone Soup for your family tea? It’s super easy to cook and the whole family will love it.
Simply use wholegrain pasta, which is also rich in fibre and great for children's energy levels, says BBC dietitian Emer Delaney – then add a Knorr Zero Salt veggie stock cube for added rich flavour.
Make a double portion and freeze the rest for another school night. Pasta is fine to freeze, just make sure it's thoroughly cooled first. Here's Love Food Hate Waste's handy guide to food storage, including what's safe to freeze and what's not.
Get the Minestrone soup recipe.
2. Black bean and sweet potato shepherd’s pie
Black beans contain lots of nutrients including magnesium, fibre and folate (also known as vitamin B9) and are brilliant at boosting your mood and brain function, explains Harvard nutritionist Dr Uma Naidoo.
Beans are another low-GI food recommended by the NHS that slowly release glucose into the bloodstream. And with this steady stream of energy, concentrating on their maths lesson will be a breeze for your child!
This tasty shepherd’s pie recipe also contains lentils, a low-cost ingredient that bulks out meals and can leave your child feeling fuller for longer. And don’t forget your go-to ingredient: a Knorr Zero Salt veggie stock cube!
Get the Black bean and sweet potato shepherd’s pie recipe.
3. Vegan Thai coconut curry
As a parent, you probably struggle getting your child to eat dark, leafy greens. Which is a shame as they’re rich in vitamins and nutrients which help with overall health. They’re also linked to better 'brain power' thanks to nutrients including vitamin K and beta carotene.
Sneak some spinach into this tasty vegan curry recipe, packed with flavour thanks to the Knorr Zero Salt stock cube. Cutting back on meat could save you money on your food bills, so it’s a win, win!
Get the Vegan Thai coconut curry recipe.
4. Vegetable risotto and Arancini balls
Butternut squash is packed with flavanoids, compounds that a study found can help your brain as you get older. So why not start early and make this tasty veggie risotto for the kids.
With ingredients including squash, peas and two Knorr Zero Salt stock cubes, it’s easy to make.
The Arancini Balls are sure to be a hit too! While it's best not to freeze risotto, you can make an extra batch of the balls and freeze them for another meal.
Get the Vegetable risotto and Arancini balls recipe.
5. Lentil dhal masala with tomato and spinach
Got some spice jars at the back of the cupboard that you want to use up? Turmeric is an anti-inflammatory spice which is said to be great for brain health. A study also found it could help memory in adults, so why not make this lentil dhal recipe for the whole family!
In fact, it’s packed with lentils, tomatoes and spinach which are ALL said to be good for brain health. And with a Knorr Zero Salt stock cube, there's no added salt!
