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Rupy’s Huevos Rancheros

Dr Rupy Aujla

Effort:
Complexity:
Cost:

Serves: 2

Prep time: 10-15 mins

Cook time: 25 mins

Ingredients:

2 tbsp extra-virgin olive oil

50g spring onions (about 3 or 4), thinly sliced

160g deseeded red pepper (about 1 large), sliced

1 tsp each hot and sweet smoked paprika

1 tsp cumin seeds

400g tin chopped tomatoes

400g tin black beans, drained and rinsed

2 medium free-range eggs

sea salt and freshly ground black pepper

To serve:

160g peeled and stoned avocado (1 large or 2 small), sliced

15g fresh coriander leaves, chopped

4 small corn tortillas, warmed in the oven or dry pan

Veg Portions / Serving: 3

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Doctor’s Kitchen: 3-2-1 by Dr Rupy Aujla (Harper Thorsons) £16.99, out now

This one-pan Mexican-inspired dish, packed with gorgeous flavours from the cumin and hot paprika, will get your day off to a fiery start. And it’s another recipe with four portions of veg per serving, too.

Method:

1. Heat the oil in a medium frying pan over a medium heat, add the onion and red pepper and fry gently for 10 minutes until softened.

2. Add the spices and fry for a minute more, then add the tomatoes, beans and 100ml water. Season with salt and pepper and cook for a further 10 minutes.

3. Make 2 hollows in the mixture and crack an egg into each. Cover and cook for 2–3 minutes until the whites are set and the yolks are still soft.

4. Remove from the heat and serve topped with the avocado and scattered with the coriander leaves, with warm tortillas for scooping.

Engaging Kids

Engaging Kids

Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.

Kids in the kitchen

Kids in the kitchen

Have older children help you add ingredients to the pan carefully, and let kids crack the eggs one at a time into a little bowl (fish out any bits of shell with the remaining eggshell) and help you gently pour them into the holes. Let them scatter the toppings over the dish at the end.

Activities

Activities

While getting kids to interact with veggies for real and using their senses to explore them is best, encouraging hands off activities like arts & crafts, puzzles & games or at-home science experiments can be a great start, particularly for those who are fussier eaters or struggle with anything too sensory. Use these veg-themed activities as a stepping stone to interacting with the veg themselves. We have loads of crafty downloads here, puzzles here, and quirky science with veg here.

Sensory

Sensory

Once you feel your child is ready to engage a little more, you can show them how to explore the veg you have on hand with their senses, coming up with playful silly descriptions of how a veg smells, feels, looks, sounds and perhaps even tastes. Find ideas, videos and some simple sensory education session ideas to get you started here.

Serving

Serving

The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.

Dr Rupy Aujla

Dr Rupy Aujla is an NHS GP and founder of Doctor’s Kitchen. Trained at Imperial College London, he is the leading voice in how nutrition can beat disease and improve health.

thedoctorskitchen.com/

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