Your little ones burn plenty of energy during their days of growing, playing and learning. They use up every ounce of their fuel making it important to feed them the right foods that will support their mind, body and growth.
The challenge can be getting a healthy meal that will appeal to the younger crowd and these fully loaded nachos should do just the trick.
Made with a generous serving of veggies and beans these nachos are a source of calcium, folate, vitamin A, vitamin C, protein and complex carbohydrates.
Complex carbohydrates, found in the beans, sweet potato and corn chips, are important during any growth period as well as when energy output is high. Little ones generally have a higher metabolic rate than adults and they need the quick yet stable energy supply that complex carbohydrates give them.
Combined with the protein from the beans and the cheese, these nachos provide the nutrients needed for a little busy bee to refuel their energy supplies and repair from an energetic day being a kid.
The sweet potato, capsicum, spinach, coriander and salsa provide a base of nutrients including vitamin A, vitamin C and folate. These three nutrients play a role in healthy growth and development and help support a healthy immune system. The feta and mozzarella contain good amounts of calcium, important to support healthy bones.
Make these nachos for a main meal or serve them up to hungry ones after school or daycare. The batch can easily be doubled and stored in the fridge for up to 3 days after baking to be reheated for more meals down the track.
gluten free, vegetarian
Serves 4 as a meal or 6 as a snack
- 1 large sweet potato, peeled or washed and roughly cut into 1cm cubes
- 1 red capsicum, chopped into 1cm squares
- 1 tbsp olive oil
- Salt and pepper
- 1 red onion, finely diced
- 1 can of your child’s favourite beans, drained and rinsed
- 4 cups baby spinach
- A handful of coriander
- 1 jar all-natural mild tomato salsa
- 1 tbsp mild chipotle sauce
- 4 handfuls of corn chips
- Salt and pepper, to taste
- 1 cup grated mozzarella
- ½ cup soft goat’s feta, crumbled
- Avocado, lime and coriander to serve
How to make
- Heat your oven to 180°C and line a baking tray with baking paper. Toss the sweet potato and capsicum in the olive oil and salt, spread them out on the baking tray and put them in the oven to roast for 30 minutes
- While the vegetables are roasting, place the finely diced red onion, beans, baby spinach, coriander, salsa and chipotle sauce (if using) into a large mixing bowl and toss everything together. Once roasted, add the sweet potato and capsicum as well as the corn chips and half the mozzarella and ross everything together once more until everything is well combined. Transfer the nachos to one large baking dish or divide it amongst four to six bowls (dependent on how many you are serving), spread the rest of the mozzarella cheese as well as the feta over the top of the nachos and place them back into the heated oven to cook for another 20 minutes, until the cheese is melted and the top layer is going crispy
- Once ready, remove the nachos from the oven, top with extra fresh coriander leaves as well as slices of avocado and a squeeze of lime. Finish off with a touch of salt and pepper and enjoy immediately
Roberta of Naturo Medico is a Naturopathic Practitioner who specialises in preventative care and women’s health. From her Melbourne-based clinic, Roberta sees women of all ages wanting to meet their own health goals and assists them on their path with personalised treatments specific to their needs.
Alongside practice, Roberta shares healthful and nutrient-rich recipes with her readers who inspire her to continue educating on what health and wellbeing means and how it can be achieved.
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