Friday, May 20, 2016

Rice with Sweet Red Pepper Sauce - (Toddler Meal)

Today I am going to make my second recipe for my series of 7 days 7 fun easy healthy meals for toddlers.
How does not love red sauce?! It is delicious and healthy especially if we add some vegetables to increase its nutritional benefits. Today we are going to make a delicious sweet pepper sauce to add on steamed rice that makes a healthy tasty meal.

 Tip of the day: be a role model when it comes to healthy eating. Feeding your child is your responsibility; you buy the food, cook the food and decide what amount they eat. Now you are in control so the set the standard of what is appropriate to eat. Remember! Your child is watching you and sees the choices you make.

Health benefits

-       Spring Onion is anti-viral, anti-oxidant, anti-inflammatory and great for the eyes. It maintains healthy heart, prevents arthritis and cancer, lower cholesterol and blood pressure, reduce nasal congestion.

-       Zucchini contains vitamin A, vitamin B1, vitamin B6, vitamin B2magnesium, folate, potassium, copper, calcium and phosphorus.

-       Red Pepper is anti-inflammatory and anti-cancer. It is good for the eyes, burns calories, maintains healthy heart, cure anemia, boosts immune system, lowers bad cholesterol, regulates blood pressure, and prevents hypertension.

-       Tomatoes are anti-inflammatory. They reduce heart disease, lower risk of stone formation, lower cholesterol, reduce migraines and prevent cancer. In addition, they purify blood, boost immunity, improve bones and promote healthy skin.

-       Rice is an essential source of vitamin B1, it has the ability to provide fast and instant energy, regulate and improve bowel movements. Other benefits include its ability to boost skin health, increase the metabolism and aid in digestion.


-       1 trimmed spring onion
-       ¼ trimmed zucchini
-       ½ trimmed red pepper
-       2 medium tomatoes cut into small pieces
-       1 tbsp of tomato paste
-       1 cup of steamed rice (check the recipe for making Steamed Rice)
-       ½ tbsp of grated parmesan cheese


1.     Add an inch or two of water to a medium saucepan with a lid, and then insert a steamer basket. The surface of the water should be under the basket. Bring the water to a boil over high heat. When you hear the water bubbling and see steam starting to emerge from the pot, it's ready. Scatter the vegetables over the steamer basket. Cover the pot and reduce the heat to medium. Steam the vegetables for 15 minutes until tender.
2.     Put the vegetables into a food processer and add the tomato paste. Blend 2 or 3 times for about 10 seconds each. To reach the right consist either add some more tomato paste to thicken or some boiled water to thin.
3.     Place some steamed rice to a bowl them top it with the sauce.
4.     Sprinkle some Parmesan cheese on top.

Note: you can refrigerate or freeze the rest of the sauce and use it later.

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