This lovely light quiche is packed with omega-3 goodness, protein and energy giving complex carbohydrates. This dish will also provide your child with vitamin D, essential for healthy bones and teeth.  

2 1/2 cups (463 g/161/4 oz) cooked brown rice
1/4 cup (40 g/11/2 oz) sesame seeds

1/2 cup (50 g/13/4 oz) small broccoli florets
1 tablespoon finely chopped shallots
1 x 95 g can of salmon
4 eggs, lightly beaten
1 cup (250 g/9 fl oz) natural yoghurt
Pinch of sea salt
1 tablespoon finely chopped fresh basil or parsley
1/4 cup (63 g/21/4 oz) grated low-fat cheese
2 tablespoons pepitas seeds

Preheat oven to 180oC (350oF/Gas 4).
Lightly spray a quiche dish with olive oil.
Place base ingredients in a bowl and mix until well combined.
Firmly press base into quiche dish.
Cut broccoli into small pieces, scatter broccoli, salmon and shallots over base.
In a bowl whisk together eggs, yoghurt, herbs and sea salt, then pour over broccoli.
Sprinkle with cheese and pepitas, then bake for 50 minutes, or until firm and golden brown.