Healthy food – a whole day menu for children and families | Winter

Healthy food and a menu for the whole day is not an easy matter if you do not have enough inspiration for cooking. I don’t like cooking myself, but what is not done out of love for my family? Because I like to take care of my boys and what they eat, I invite you to my kitchen where I will share recipes for healthy food for the whole winter day and I will show you how to prepare an exemplary all-day menu, from shopping to breakfast, lunch, lunch and afternoon tea, using a lot of healthy products.

It is impossible to hide – cooking is not my hobby. And what helps me most to make cooking fun? I am brewing delicious tea and I turn on my favorite music – usually one for dancing. I tie my apron and… go to action!


Healthy Food – I do grocery shopping


We live in Gdynia, so I usually do grocery shopping for years in Auchan, where I already know the products and their compositions welland that the range of healthy products is constantly growing, I am looking for products from the Pewni Dobrego series, and ecological, bio or organic. Then I can be sure that I am buying the best possible products available to me.


We live in the city and do not have access to village chanterelles or pigsand even when we did – we had to take the host’s word for it, who assured us that the animals were happy and well fed. Therefore, if I have to take the word of a stranger or research and certificates – I choose the latter. I don’t know if you know, but supermarkets regularly test food and the amount of pesticides they contain, and it is often enough for a supplier to exceed one standard to be punished for 14 days and not be able to deliver vegetables to chain stores. This is a financial tragedy for such a company, so where do you think these vegetables most often end up in? Unfortunately for various fairs and stalls.


When I prepare healthy food in the store – vegetables and fruits, meat and eggs with the label “Confident of good”, I read what is hidden under this sign – sometimes these products come from from small, controlled farms, fruit and vegetables are free of pesticide residues, and chanterelles running and fed with vegetable feed – you may sometimes find the telephone number and address of the farm they come from, or call if you have any questions about healthy eating.


healthy food menu


Often these products are packed instead of foil – in nets and cardboard boxes, I hope that soon they will all be so packed and that we will be able to eliminate foil from the food industry in small steps. I am glad that I can buy more and more often fruit and vegetables without pesticide residues – pesticides are usually also used in organic farming – of course, the list of permitted ones is different than in traditional agriculture, but it is important that they do not remain on the products.


healthy eating


I am very happy that Auchan has such a large selection of organic, BIO food and this offer is being expanded.


healthy eating recipes

healthy food menu

And now I invite you to a full-day delicious menu for the whole family with hints on how to store products so that they last for many days.


Before I show you ours healthy food menu for the whole day – let me remind you of the list of the most pesticide-contaminated vegetables and fruits (survey conducted annually in the USA, but largely based on the propensity of vegetables and fruits to absorb pesticides). It’s best to save these graphics on your phone so that you always have them with you when you go shopping.


clean fifteen 15 vegetables and fruitsDirty Dozen Vegetables


Healthy eating – a menu for the whole day


Breakfast – Egg muffins

Very simple and delicious! Just in time for the so-called “Cleaning the refrigerator” 


Ingredients – of course you can add your favorite flavors, and even for each family member something different that he loves. With us they were:

  • baby spinach in the bio version – spinach is in the second place of the dirty twelve, hence the bio version
  • maize – second on the 15 clean list to recommend it in its non-GMO version
  • cherry tomatoes – 10th place on the dirty twelve list, it’s worth buying organic
  • avocados – first out of the clean 15 – I buy plain
  • parsley
  • cheese


I heat the oven to 190’C without hot air. The muffin plate can be greased, so that later it would be easier to remove the muffins – my plate does not require it – but the most convenient way is to use spray fat.


I put in each hole any favorite ingredients, like corn, cooked chickpeas, olives, good ham, spinach, pieces of cooked broccoli, tomatoes, peppers, onions, chives … the addition is also great mozzarella or feta cheese.


healthy food store


In a bowl I break eggs – as many eggs as there are muffin molds – and lightly whisk them with spices – I added a little salt, pepper and herbs, and turmeric (she is very healthy, I try to add it to almost every dish). I fill the holes with prepared egg mass.


healthy eating


I bake at 190’C for about 20 minutes.


And it’s ready! A delicious and nutritious breakfast for the whole family.



I keep the muffins in the fridge for up to 3 days. They are perfect for lunch at kindergarten or for me and Wojtek for work, or for a snack when I go with the children for a long walk, and I do not want to be reliant on fast food in the city.


healthy food menu



XNUMXnd breakfast – A healthy, nutritious and filling cocktail

The perfect way to smuggle something green or red to children. And how it tastes! They are asking for additional.



I pour the ready-made cocktail into bottles and take it with us as a meal to work or pack for children for the exit or to kindergarten – healthy food takeaway menu in its simplest form – you don’t even need cutlery to eat. It is best to eat it as soon as possible after preparation, so it is not worth waiting until the evening with this deliciousness.



Composing a recipe for a healthy and nutritious cocktail, I always make sure that it is in it:

  1. Something green – e.g. a handful of spinach, kale (in the organic version – remember, it’s the top three of the dirty twelve), green parsley, basil
  2. Something vegetable – for example, carrots, cucumbers, celery, beet leaves, peeled tomatoes, peppers, red cabbage
  3. Something fruitful – I usually add a few fruits, e.g. banana, melon, apple, raspberries, strawberries – what I have at hand or in the freezer
  4. Something meaningful – for example, 2 tablespoons of oatmeal
  5. Oil – linseed oil, rice oil, but also fatty avocados
  6. Nuts – 2-3 peanuts at hand, usually Italian, cashew, peanut, almonds
  7. Seeds – for example, pumpkin seeds, sunflower seeds
  8. “Solvent” – water plus plant milk, but also kefir, buttermilk or yogurt. If you eat dairy products, they will be great


Today I used:

  • 2 tablespoons oat flakes
  • 1 banana
  • 1/4 avocado
  • 2 tablespoons of sunflower seeds
  • piece of melon
  • some parsley
  • a handful of spinach
  • 1 apple
  • fresh in season and frozen raspberries or strawberries in low season (if you are disturbed by raspberry stones, you can blend them separately and wipe them through a strainer)

I put everything into the melaxer / blender / Thermomix – I’m blending and ready.


healthy eating smoothie


Lunch – Baked chicken drumsticks with vegetables

If I’m looking for a healthy idea, one pot dinner with chicken, this dish will provide us with a lot of protein, and vegetables in the form of fries they also taste somehow… better – especially to children.



  • 8 chicken sticks
  • 1 large beetroot
  • 2 sweet potatoes (eco version – dirty dozen)
  • carrot
  • mushrooms
  • clarified butter

For chicken macerate

  • golden chicken spice
  • sweet pepper
  • a little salt
  • rapeseed oil


Ingredients for macerate I mix with rapeseed oil and rub the chickens. I put it in the fridge for 40-60 minutesto make them taste spice.


healthy food menu chicken


I buy meat from a proven source from my family or in Auchan, where I can buy meat from perch chickens – fed with plant food, reared without antibiotics and with access to daylight.


healthy food menu chicken with perches


I also buy soups there farm chicken from Podlasie – no GMO, no antibiotics, slowly growing. Perfect for cooking e.g. broth or tomato. It is worth choosing such products in a supermarket if you do not have access to such rural chanterelles from a trusted farm.


healthy eating chicken with perches


I’m starting to cut vegetables. Cut sweet potatoes, carrots and beets into sticks


healthy eating vegetables


…and Slice mushrooms and fry.


I warm up oven up to 200’C.


Personally, I don’t trust baking in a foil sleeve – I’m also not a fan of cooking groats and rice in bags – so I choose a heat-resistant dish. Although I admit – this dish from the sleeve comes out tastier, secondly, you can make it completely fat-free.


Heat resistant dish clarified butter.


healthy food baking


And here is my little hard butter trick 


healthy food clarified butter


For the first I bake only chickens for 45 minutesafter this time I add chopped vegetables and mushrooms for another 30 minutes (depends on the oven).



Ready meal it looks very appetizing! What a pity that the Internet does not transmit smells!


healthy food menu baked



Afternoon tea – Gluten-free carrot cake

Gluten-free, on roasted buckwheat with almonds. Just health and lots of taste!


When creating this recipe, I based it on the Cookido application from Thermomix, but I made a lot of changes to it, here’s my variation:


Ingredients for the dough

  • 200g almonds with the skin
  • 30g of unroasted buckwheat
  • 140 g cane sugar or 160g xylitol (has a 10x lower glycemic index than sugar)
  • 250g carrots
  • 3 eggs
  • 70g corn flour
  • 75g pineapple
  • 1 teaspoon baking soda


Ingredients for the coating

  • 125g Philadelphia cheese
  • 50g butter
  • powdered sugar to taste


Preparation of dough

I use to prepare the dough organic eggs from happy free range hens – these are class “0” eggs – I can find them easily in Auchan after the additional label “Confident of good”.


  1. I preheat the oven to 190’C
  2. I blend almonds with buckwheat, set aside
  3. I blend sugar or xylitol for fine dust
  4. I add the carrots and blend again
  5. I add eggs, salt and mix
  6. I add previously blended almonds with buckwheat and mix
  7. Add pineapple cut into small pieces and mix


Grease the cake tin with butter. I bake for about 35 minutes.


Nut coating

I put 125g Philadelse sesse into the blender and whisk / mix with 50g butter, adding powdered sugar to taste.


I pour the cooled cake and decorate with fruit or nuts.



Carrot cake before pouring divide into smaller portions, wrap in baking paper, pack into an airtight glass container and freeze – it is the perfect snack for children. Just put it on the radiator and enjoy a warm cake in the middle of the day. And how it tastes with coffee!


healthy food menu carrot cake


Supper – Zucchini, sweet potato and carrot fritters


I prepare them just like potato pancakes – all products can be chop finely, grate or simply toss into Thermomix and blend. What do I throw in?

  • half an onion
  • half zucchini
  • 2 sweet potatoes
  • 1 carrot
  • 60g corn starch
  • 3 eggs
  • two pinches of salt
  • a pinch of pepper
  • rapeseed oil for baking.


I crush onions, zucchini, sweet potatoes and carrots, but not into pulp, only small particles. I add cornstarch (you can use potatoe), eggs and spices to taste. I set aside in a bowl for several minutes to drain off excess water from the mass.


healthy food menu sweet potato zucchini pies


I warm up the pan (set to 7 on a scale of 1-9), grease with a small amount of oil, I put 1 tablespoon of vegetable mass and form fritters from it. Fry on two sides until golden brown.


How delicious it is!


healthy food for childrenhealthy food children's menu


And finally a small backstage – Have you seen my Instastors while cooking? I invite you – he is in distinguished reports on Instagram under the name “Cooking” – you can see everything here up close 


how to prepare healthy meals


How do you like my ways to eat healthy – all day menu? If you try any of the recipes, be sure to let them know if they liked it!

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