Recipe: 5-A-Day Menu

Source: Pick ‘n Pay Fresh Living Magazine, Aug 2009 Issue 18, page 68 – 71 Children need to eat plenty of vegetables and fruit. Anke Rux shares some simple menus to give your kids even

Source: Pick ‘n Pay Fresh Living Magazine, Aug 2009 Issue 18, page 68 – 71

Children need to eat plenty of vegetables and fruit. Anke Rux shares some simple menus to give your kids even more than their recommended 5-a-Day!


Breakfast: Fruity breakfast crumble and 1/2 glass fruit juice (2)
Snack: Carrot sticks with hummus (1)
Lunch: Tuna and salad pita pockets (1)
Snack: Provitas with 1/2 avocado (1)
Dinner: Sausage, pasta and broccoli bake (1)
Total Portions: 6


Breakfast: Peanut butter and banana toast with honey (1)
Snack: Fuit juice and handful dried fruit (2)
Lunch:Club sandwich (1.5)
Snack: Medium-sized fruit (1)
Dinner: Chicken and vegetable kebabs with salad (1.5)
Total Portions: 7


Breakfast: Fruit, yoghurt and musli smoothie (1)
Snack: 1 Cup popcorn (0)
Lunch: Cold chicken with apple and carrot coleslaw (1)
Snack: 1 naartjie or other fruit (1)
Dinner: Fish pie with sweet potato and butternut topping (2)
Total Portions: (5)


Breakfast: boiled egg on low GI toast with 2 tomato halves and 1/2 glass apple juice (2)
Snack: Small bunch of grapes (1)
Lunch: Minute steak and vegetable stir-fry with noodles (1)
Snack: Fruit salad jellies (1)
Dinner: Chicken juggets with butternut mash and peas (2)
Total Portions: 7

1 Portion = 80 g which is equivalent to:
1/2 glass fruit or vegetable juice
1 Medium-sized fruit
1 cup chopped salad
1 handful raisins
1/2 cup corn kernels or peas


Fruity Breakfast Crumble

As delicious as dessert

  • 250 ml mixed fruit chunks
  • 30 ml jumbo raisins and sultanas
  • 4 soft, dried apricots (chopped)
  • 125 ml muesli (or gluten free muesli)
  • 15 ml desiccated coconut
  • 175 ml fruit yoghurt
  1. Divide fruit chunks between two bowls

  2. Mix dried fruit, muesli and coconut together and sprinkle on top of fruit chunks

  3. Top with yoghurt and serve with fruit juice

Use dried fruit in place of fresh bruit chunks. Simmer in a little fruit juice, until plumped up and softened.


Cub Sandwich

Use low GI bread if you prefer

  • 4 crumbled chicken nuggets
  • 2 slices high-fibre sandwich bread (toasted )
  • ½ small avocado (mashed)
  • 1 small small tomato (sliced)
  • 4 slices cucumber
  • 2 large lettuce leaves
  • 15 ml low-fat mayonnaise
  1. Cook chicken according to packet instructions

  2. Spread 1 slice of bread with avocado, top with salad and chicken

  3. Spread remaining bread with mayonnaise and place on top of filling

  4. Secure sandwich a skewer

  5. Slice into triangles and serve


Fish Pie with Sweet Potato and Butternut Topping

This delicious and nutritious pie will please even the fussiest of eaters

  • 250 ml baby marrows (sliced )
  • 500 ml broccoli florets
  • 125 ml peas
  • 500 g (about 4 fillets) haddock (cut into chunks)
  • 200 ml cheese sauce
  • 1 large sweet potato (peeled and cooked)
  • 200 g butternut (cooked)
  1. Preheat oven to 180°C

  2. Cook baby marrows, broccoli and peas, until just tender

  3. Drain

  4. Mix haddock, vegetables and cheese sauce together

  5. Spoon into an oven proof dish.Mash sweet potato and butternut

  6. Mix well

  7. Spread mash over filling and bake for 25 – 30 minutes, or until golden brown

  8. Serve with a glass of milk of fresh fruit juice


Fruit Salad Jellies

Use any seasonal fruit for this recipe

  • 500 ml clear fruit juice
  • 20 g gelatin
  • 625 ml mixed fruit chunks (avoid using pineapple as it will prevent the jelly from setting.)
  1. Heat juice and gelatin in a saucepan and stir to dissolve gelatin

  2. Cool

  3. Spoon fruit into jelly molds and top up with jelly mixture, about 125 ml juice into each

  4. Refrigerate until firm

  5. To unmold, quickly dip with base of each jelly mold into boiling water and turn out into a serving dish

  6. Serve with custard

More Good Ideas
Pack the fruit into ice lolly moulds and top up with fruit juice before freezing.
Use a mixture of berry juice and berry yoghurt to make a slightly creamier dessert.

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