Wholegrains are full of fibre, vitamins and antioxidants that are great for your child. Here are some easy, healthy recipes perfect for introducing tasty wholegrains to your child.

Wholegrain foods for toddlers and teens

Open up your child’s world to wholegrains and spice up their meals with extra fibre and nutrients. Try using various types of wholegrain food when you prepare dishes for your child.

When your baby turns one, he is ready to try solid food including wholesome whole grains.

To get your child to eat wholegrain foods and enjoy them, introduce whole grain to them. Share with them the benefits of wholegrains, look out for and buy wholegrain foods for toddlers and teens, and whip up healthy meals for kids using our wholesome and delicious recipes.

What are wholegrains?

Wholegrains are natural grains that are less processed than refined grains - which have their bran and germ removed after the milling process. Wholegrains retain their original proportion of bran, endosperm and germ even after milling.

Examples of wholegrain and wholegrain foods are brown rice, oatmeal brown rice vermicelli, wholemeal bread and crackers and whole-wheat and oats breakfast cereals.

What’s in a wholegrain?

Wholegrains consist of three parts:

​Easy, healthy recipes for kids

Double Decker Sandwiches

(Serves 4-6)

Preparation time: 10 minutes
Cooking time: 10 minutes

Ingredients

• 6-9 slices of wholemeal bread*
• 100g skinless chicken breasts - cooked and shredded
• small carrot - peeled and grated
• cup cabbage - grated 2 cups of milk* - warmed
• 2 tablespoons of white flour
• 1 tablespoon of margarine*
• 4 slices of Cheddar cheese*
• 1 teaspoon of salt
• 2-3 pinches of pepper
• 1 teaspoon of sugar

* Choose products with the Healthier Choice Symbol.

Method

• Heat margarine in a pan and mix it with flour.
• Take the pan off the heat and whisk in the milk gradually. Make sure no lumps are formed.
• Return the pan to the heat and keep whisking until the sauce thickens.
• Add the cheese, salt, pepper and sugar. Mix well. Keep aside.
• Divide the sauce into two bowls.
• Add the chicken breasts to one of the bowls. Mix well.
• Squeeze out the water from the carrots and cabbage. Add the vegetables to the other bowl. Mix well.
• To assemble, spread the chicken on one slice of bread and cover with another slice.
• Spread the vegetables on the bread and cover with another slice.
• Cut the sandwiches diagonally.
• Serve.

​Vegetarian Beehoon

(Serves 4-6)

Soaking time: 10 minutes
Preparation time: 20 minutes
Cooking time: 15 minutes

Ingredients

• 80g brown rice beehoon*
• 2 pieces of baby corn - slit lengthwise and cut in half
• 80g bak choy - cut into bite-sized pieces
• piece firm tofu* - cut into cubes
• 60g bean sprout
• 60g cabbage shredded
• medium carrot - peeled and grated
• 4 pieces of dried Shitake mushroom - soaked, washed and chopped
• small onion - peeled and sliced
• 1 clove of garlic - peeled and chopped finely
• teaspoon of light soya sauce*
• 1 teaspoon of oyster sauce (vegetarian)*
• 2 teaspoons of oil*
• 1/8 teaspoon of salt
• 1 pinch of pepper

* Choose products with the Healthier Choice Symbol.

Method

• Soak the beehoon in water for 10 mins. Drain.
• Mix the beehoon with soya sauce and oyster sauce. Keep aside.
• Pan-fry the tofu cubes with half a teaspoon of oil until light brown.
• Stir-fry the garlic and onions with oil for 30 seconds.
• Add baby corn, bak choy, mushrooms, tofu, bean sprouts, cabbage, carrot, salt and pepper. Stir-fry for a minute.
• Add the beehoon and stir-fry until the beehoon is soft. If the beehoon seems dry, sprinkle some water.
• Serve.

So remember....

• Wholegrains contain fibre, ant​ioxidants and phytochemicals that help to reduce the risk of certain diseases.
• Include the recommended portion of wholegrain in your child’s rice and alternatives servings.
• Mix part of your refined grains (e.g. white rice) with wholegrains (e.g. brown rice).