Written by Judith Lynn - Paediatric Nutritionist.

When it comes to feeding picky eaters, the challenge is not only to prepare something delicious but also nutritious. Mini quiches are a fantastic solution, offering a versatile base to add in a variety of vegetables, proteins, and cheeses that might otherwise be refused. Their individual serving size, appealing appearance, and customisable ingredients make them more appealing among children. Whether you're looking for a nutritious breakfast option, a lunchbox filler, or a healthy snack, these mini quiches are sure to please even the fussiest of eaters.

Ingredients:

For the Pastry - or use ready made shortcrust pastry. 

- 150g plain flour
- 75g unsalted butter, cold and cubed
- 2-3 tbsp cold water 

For the Filling

- 4 large eggs
- 200ml whole milk
- 75g grated cheddar cheese
- 50g cooked meat eg - bacon, ham chicken, finely chopped
- 50g baby spinach, roughly chopped
- Salt and pepper, to taste
- Optional: any other vegetables you wish to include (e.g., bell peppers, mushrooms, tomatoes), finely diced

Method:

1. Prepare the Pastry: In a large bowl, rub together the flour and butter until the mixture resembles breadcrumbs. Gradually add cold water, mixing until a dough forms. Wrap in cling film and chill for 20 minutes.
2. Preheat the oven to 180°C (fan 160°C, gas mark 4). Lightly grease a 12-hole muffin tin.
3. On a floured surface, roll out the dough to about 3mm thickness. Cut out 12 circles with a large cookie cutter and press them into the muffin tin holes.
4. Make the Filling: In a bowl, whisk together the eggs and milk. Stir in the grated cheese, ham, and spinach. Season with salt and pepper.
5. Divide the filling evenly among the pastry cases.
6. Bake for 15-20 minutes, or until the filling is set and the pastry is golden.
7. Allow to cool slightly before serving.

These are great for freezing - so make a batch and freeze them to use as and when. 

Nutritional Content: A great way to add iron to a child's diet. 

Mini quiches are not only delicious but also packed with nutrients essential for a healthy diet. Here's how they can add extra nutrients to a bland diet:

- Eggs: A fantastic source of high-quality protein and vitamins D, B6, and B12, essential for energy and overall health.
- Whole Milk: Provides calcium for bone health and vitamin D for calcium absorption and immune function.
- Cheese: Another good source of calcium and protein, as well as vitamin A, which supports vision and the immune system.
- Spinach: Rich in iron, which is crucial for making red blood cells, as well as vitamins A and C, fibre, and antioxidants.
- Ham and Optional Vegetables: Add extra protein and a variety of vitamins, minerals, and fibre, contributing to a well-rounded diet.

Incorporating a range of vegetables into the quiches can significantly increase their vitamin, mineral, and fibre content, making them an excellent option for adding nutritional value to a picky eater's diet. The beauty of these mini quiches is their adaptability; you can tailor the fillings to include your favourite veggies or those that need using up in the fridge, making them a versatile option for enhancing dietary variety. If your child is very picky start off making them plain, then once they have had some exposure and start to accept them better you can then start to add meat and vegetables. This is called food chaining.  To learn more about 'Food Chaining' read this blog.