5-DAY SCHOOL NIGHT MEAL PLAN (PART B) - OnePoint - Artisanal Mediterranean Products

3 VALID REASONS THAT MEDITERRANEAN DIET IS GOOD FOR KIDS

In the previous article we shared, we concluded that Mediterranean Diet (MD) not only is suitable for children, but it also promotes an absolutely healthy lifestyle for the little ones. We also presented a short dinner meal plan to start the week with children-friendly choices for all the family. Now it’s time to move on and delve into the reasons that MD delivers great results to children, meaning its link to multiple health benefits and valuable lifelong habits.

Parents, please make notes!

The first reason exists in whole grains, a food group evident in MD and usually loved by children and adults alike. Totally unprocessed, and in contrast to other types of grains, whole grains retain the bran, the germ and the endosperm. These “make them better sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium.” As a result, they support the metabolism and aid the digestive system. Examples of whole grains in MD which we think your child will enjoy include: whole grain tortilla, bulgur and couscous.

Secondly, an essential part of MD is unsaturated fat, that is – healthy fats! These are fundamental in the kid’s diet, as they help with vitamin’s absorption, tissues’ growth and they fuel the body offering satiation after a meal. Examples of kids-friendly foods which contain healthy fats are: avocados, peanut butter and olive oil.

The final reason has been exposed through scientific research. According to CNN, “For children, some studies suggest that the diet might be associated with a reduced risk for obesity, asthma and allergies; there might also be an association between not eating the diet and attention deficit hyperactivity disorder.”

Now let’s have a look at the meal plan for the rest of the week as promised!

Wednesday

Crusted Salmon

Ingredients

2 tbsp olive oil

1 tsp garlic, minced

1 tbsp dried oregano

1 tsp dried dill

50g feta cheese

3/4 cup panko (breadcrumbs)

Instructions

Preheat the oven to 350F, fan mode
In a bow mix the panko, feta, oregano, garlic and olive oil
Season the salmon and place it on a baking tray with a sheet underneath
Press the mixture around the salmon
Place the onion on top
Bake for around 20 minutes

Thursday

Easy Sheet Pan Chicken + Veggies

Ingredients

500g chicken breast fillet

2 zucchini

1 + ½ bell pepper

4 sweet potatoes

1 cup green beans

1 cup broccoli

2 carrots

2 tbsp. olive oil

1 medium red onion, chopped

1 cup tomato sauce

1 tsp. paprika

1/4 bunch parsley

3 cloves garlic, minced

Juice of 2 lemons

2 tsp. dried oregano

1 tsp. dried basil

2 ounces feta, crumbled

salt and pepper to taste

Fresh Parsley

Tahini-Lemon Sauce:

¼ cup tahini

¼ cup warm water

Juice of ½ lemon

Salt to taste

Instructions

Preheat the oven to 400F, fan mode
Wash and cut all vegetables, plus the chicken in pieces
Once ready, add them in a bowl and season them with the spices, the garlic, salt & pepper
Add the olive oil, the lemon juice and mix
Transfer to a sheet pan on a tray
Bake for around 40 minutes and make sure chicken is fully cooked
Garnish with fresh parsley and the tahini-lemon sauce

Friday

Lentil Soup

Ingredients

250 g lentils

2 tablespoon(s) olive oil

2 carrots

1 medium onion, chopped

2 cloves of garlic, chopped

2 bay leaves

400g canned tomatoes

1 1/2 liter water

1 tsp. salt

In a saucepan, add the lentils and enough water to cover them
Once they’re boiling, turn it off and dump the water
Before adding the lentils back to the saucepan, sauté the onion with 1 tbsp. of olive oil
Put the lentils back to the saucepan with fresh water
Add the carrots, tomato sauce, bay leaves, salt and pepper
Boil for about 40 minutes or more
Serve with red wine vinegar

Sheet pan chicken with veggies

Greek lentil soup with feta