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Kid Friendly Rice Meal

I love this meal cause it is full of great nourishment but it also gives children a choice of what they add to their rice. As long as you have lots of healthy choices of toppings it really is a win-win.

The ingredients below are just a variety of the ones we love – you could create your own…….


  • 2 cups of brown rice or organic white rice (serves approximately 6-8 people)
  • 4 cups of water – use the absorption method to cook the rice.
  • Tin of tuna (there are many brands that are dolphin friendly and use high quality oil to marinate the tuna in)
  • OR smoked salmon cut up into small pieces
  • 6-8 eggs
  • Big handful of Spinach for each person
  • Tomatoes – chopped OR make a tomato (pasta sauce) with onions and garlic
  • Cucumber – chopped
  • Spanish opinion – chopped
  • Broccoli – lightly steamed
  • Marinated capsicum or other veggies
  • Feta cheese
  • Olives
  • Avocado
  • Lemon juice
  • Black pepper to taste
  • Home made Tzatziki or plain Greek yoghurt – see Sandy’s Tzatziki recipe
  • Sesame oil or tahini


1. Place the rice in a pot with the water. Allow the water to come to a boil and then turn heat down to a light simmer until water absorbed.

2. Place the spinach in a steamer with boiling water underneath for approximately 2-3 minutes or until soft but not overdone. Drizzle with sesame oil or tahini and place on a plate.

3. Steam the broccoli to the desired crispness (best to not over cook it so the nourishment is intact).

4. Place the tin of tuna or chopped up smoked salmon on a plate.

5. Place the olives, feta cheese and marinated veggies on a plate.

6. Cut the avocado (we use 2-3 avocados per meal as it is a favourite and it all tends to go) and scoop into a bowl, mix with a fork and add lemon juice and black pepper.

7. Boil the eggs to the desired consistency – we usually go for 3-5 minutes as our kids like them slightly runny.

8. Make a salad with cucumber, onion and tomato and drizzle in olive oil.

9. Place everything in the middle of the table with small tongs or spoons for serving.

10. Serve each person a good amount or rice in a high bowl (remember that it’s best to start with a smaller amount and add more rice later so that there’s lots of room for the toppings otherwise they will be too full on just rice) and then everyone adds their toppings. We usually say the children can leave one thing but need to try everything else. It has become one of our favourite family meals.

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