The super yummy, veggie-packed meal even the fussiest kids will love
This dish is delicious and nutritious – and best of all, the junior chefs in your kitchen can even put this one together themselves!
Kids are renowned for being picky eaters, but there is one dish that’s guaranteed to please: Rainbow quesadillas.
These vibrant and healthy quesadillas – as seen on The House of Wellness TV show – are filled with not only an array of colourful vegetables but a kaleidoscope of nutrients too.
How to make rainbow quesadillas
These quesadillas live up to their name, with veggies in every colour of the rainbow.
Step 1. Slice up and put into separate bowls:
- Red capsicum (packed with vitamin A, Bs and C)
- Some nutrient-rich red cabbage
- Zucchini (with lots of excellent nutrients including potassium and manganese)
- A full-of-goodness onion; and
- One or two healthy carrots
Top tip: Chop or grate them up small because raw vegetables let off lots of water and tend to stay too crunchy if left too large.
Add grated cheese (high in iodine), corn (B group vitamins) and black beans (for zinc).
Step 2. Fry up the bean filling:
Heat up a pan with a splash of olive oil and add the onion and black beans along with half a teaspoon of ground cumin, a dash of dried oregano and a handful of coriander.
Use a spatula to move around the pan and cook until warmed through.
Step 3. Make your guacamole:
While cooking, make your guacamole by slicing up an avocado – a nutrient-dense food – and squashing with a large spoon.
Add some salt, lime juice and coriander (hello fibre, calcium and magnesium) and mix roughly.
Step 4. Build your quesadilla
Now comes the fun part. Lay out a tortilla, spoon the bean mix across one half and cover with a rainbow of diced up vegetables.
Sprinkle with a (nice, big!) handful of grated cheese and fold in half before popping into a flat surfaced sandwich press.
Cook for four or five minutes until heated through.
Then serve with guacamole.
These quesadillas are absolutely delicious, and perfect for lunchboxes too.
Our added tip to help with nutrition for fussy eaters
But of course if your child isn’t a big fan of veggies – even packaged in a delicious quesadilla – there are additional ways you can support their diet and fill any possible nutritional gaps.
Supplements like gummies are one popular way for kids to do this, but many parents don’t realise these are often loaded with sugar, artificial colours and flavours.
Swisse has released a New Kids Gummies Range that are 99.9 per cent sugar-free, artificial sweetener free and made with only natural colours and flavours.
Flavours include mixed berry & tropical, natural orange & strawberry and vanilla to appease even the fussiest of eaters.
The range includes Swisse Kids Multi Gummies, which aim to promote healthy growth and development and nutritional support for general health and wellbeing, Swisse Kids Immune Gummies, which stimulates a healthy immune system response, and Swisse Kids Bone Health Gummies, which assist in developing and maintaining healthy strong bones and teeth health.
Ideal for fussy eaters and growing kids on the go!
*This post is brought to you by Swisse Kids Gummies. Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Supplements may only be of assistance if dietary intake is inadequate.