Mills - Protein Rich Power Cookbook: Healthy Protein-Rich Recipes for Kids

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Protein Rich Power Cookbook

Healthy Protein-Rich Recipes for Kids

BY

MOLLY MILLS

Copyright 2020 by Molly Mills

License Notes

No part of this book may be copied, replicated, distributed, sold or shared without the express and written consent of the Author.

The ideas expressed in the book are for entertainment purposes. The Reader assumes all risk when following any guidelines and the Author accepts no responsibility if damages occur due to actions taken by the Reader.

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Table of Contents

Introduction

Are your kids getting enough protein in their diet? Besides meat, many foods can give your kids much protein than you can think. The quantity of proteins required depends on the age of the child. Although animal protein is a little bit more expensive compared to plant proteins, they are of higher quality because they contain all essential amino acids and easy to digest.

Our recipes comprise plant proteins from whole grains and legumes as well as animal products such as eggs, milk, and meat, among others. You can mix plant proteins with animal products and still make your kids enjoy the food. Besides, we have paired our recipes with favorite foods full of essential nutrients and vitamins besides the proteins. Enjoy our recipes.

Chapter 1 - Healthy protein-rich breakfast ideas

Breakfast is an important meal that you should never skip. A substantial breakfast is what your kids need, and we have prepared breakfast recipes that will provide enough fuel to your kid as they engage in learning and play.

Cheese and spinach balls on a breadstick

Did you know spinach has significant traces of protein? When combined with cheese and breadcrumbs, these breadsticks will be an ideal breakfast for your kids, which will see them energized for the rest of the day.

Preparation time: 30 minutes

Number of servings: 12 balls

Ingredients:

• a cup of chopped baby spinach
• 2 processed cheese cubes cut into 6 cubes each
• a cup of bread crumbs
• a cup of boiled and mashed potatoes
• salt
• a cup of cottage cheese
• 1 teaspoon of green chili paste
• Some oil for deep frying

Preparation method:

In a large bowl, mix the potatoes, spinach, cottage cheese, chili paste, bread crumbs, and salt

Divide the mixture into twelve equal portions and shape them into spherical balls with your palms

Pick one ball and press it at the center to make a well-like depression

Place a cube of cheese on the depression, roll it back to the spherical ball

Roll the ball in breadcrumbs and coat it evenly

Repeat the procedure with other balls

Heat deep-frying oil in a pan for 4 minutes until hot, add the balls and let them cook until becoming golden brown on all sides

Place them on an absorbent paper to drain excess oil

Insert a breadstick on each spinach ball and serve them with ketchup tomato

Boiled eggs on toast

When on a tight schedule, you can fix this protein-rich breakfast within a short time. Try out this simple healthy recipe of boiled eggs on toast that goes well with sauted greens.

Preparation time: 15 minutes

Number of servings: 1

Ingredients:

• 1 tablespoon of olive oil
• 2 slices of toasted whole-grain bread
• 2 eggs
• salt and pepper
• of an avocado, sliced

Preparation method:

On medium-high heat, place the eggs in a saucepan, cover them with water and bring to boil

Remove the pan from heat and allow the eggs to cook while covered for about 10 minutes

Peel the eggs and set them aside

Halve the eggs and put them into a bowl, drizzle with oil, salt, and pepper

To serve, place the slices of avocado on each of the toasted bread slices, Place the eggs on top and enjoy

Crispy sausage egg burritos

Sausage egg burritos are great snacks for your kids to start their day. They are not only tasty but also full of proteins and carbohydrates to fuel them for the rest of the day. You can make the burritos ahead of time and freeze them to save time in the morning.

Preparation time: 30 minutes

Number of servings: 4

Ingredients:

• a pound of crumbled breakfast sausage
• 5 well-beaten eggs
• a teaspoon of salt
• 1 cup of shredded cheese
• 1 tablespoon of butter
• 4 flour tortillas
• a teaspoon of black pepper

Preparation method:

Cook the crumbled sausage in a skillet, drain any grease and set it aside

Over medium heat melt half of the butter in a skillet; add the eggs, salt, and pepper. Stir until it is no longer runny

Stir in the crumbled sausage and set the mixture aside

Pick one tortilla, add some egg mixture at the middle, top up with shredded cheese

Fold the sides and make a roll, repeat the procedure with other three tortillas

Over medium-high heat, melt the remaining butter on a skillet, place the burrito and cook each side for a minute until it is golden brown

Repeat the procedure with other burritos

Serve immediately alongside any fruit juice

Protein-rich peanut butter banana smoothie

Treat your kids with a fantastic creamy smoothie packed with protein and natural sweetness. If your kids are dairy intolerable, you can opt for soymilk and still make a delicious smoothie without compromising the quantity of the proteins. Try out this easy to make smoothie recipe with omega-3 and fiber, which enhances the absorption of other vitamins in the body.

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