4 Nutritionist - Part time nutritionist and personal trainer, as well as ‘kids can cook’ recipe contributor.
5 Micronutrients - Are one of the major groups of nutrients your body needs. We look at why these are essential.
6 Food Labels - How do we make sense of those confusing/long winded food packaging labels?
7 Food Allergies - Food allergies are far more prevalant in today’s society. We look at some facts.
BAKING
Making your very own baked goods is an absolute treat.
9 - Almond Oat Cookies
10 - Carrot Cake
11 - Apple Crumble
12 - Pineapple Carrot Muffins
13 - Banana Pikelets
14 - Bliss Balls
BREAKFAST
Breakfast is the most important meal of the day.
16 Banana Bread
17 Peanut Butter and Jam on Toast
18 Weetbix Porridge and Yoghurt
19 Chocolate Oats
20 Pea and Cheese Omelette
21 Chocolate Chia Smoothie
LUNCH
Healthy lunch is crucial for kids because it provides energy and nutrients to keep the body and brain working through the afternoon.
23 Satay Chicken Wrap
24 Vegan Homemade Baked Beans
25 Chickpea and Vegetable Patties
26 Curried Egg Wrap
27 Egg Muffins
28 Vegetarian Balls
DINNER
A time for families to connect, healthy evening meals are great for the brain and the body.
30 Chicken Pasta with Vegetables
31 Pesto Chicken
32 Vegetarian Pizza Wrap
33 Vegan Lentil Bolognaise
34 Potato and Leek Soup
35 Cheese-free Macaroni Cheese
DESSERT
Making desserts is a great opportunity to get creative in the kitchen and have fun at the same time.
37 Avocado Chocolate Mousse
38 Chia Seed ‘Jelly’
39 Chocolate Banana Ice Cream
40 Chocolate Yoghurt
41 Dessert Tacos
42 Mixed Fruit Jars
Kids Can Cook, was born from the need for school children to access healthy nutritionist meals that are able to prepared and cooked by themselves under the guidance of a parent or guardian to show them the importance of healthy eating and creating a sense of domestic duties.
CATHERINE - NUTRITIONIST / PERSONAL TRAINER
Hi, I’m Catherine, part time nutritionist and PT.
I’m passionate about working with people to improve their health and nutrition. I run an online and in-person nutrition consultation business lippiatt nutrition.
My service aims to provide affordable and fulfilling food advice created to your individual needs, without restricting yourself of the foods you love.
Contact me today on Facebook: @lippiattnutrition Email: celippiatt@gmail.com
CatherineLippiatt
SPONSORSHIP - 1/8 95mm wide x 68mm high
SPONSORSHIP - 1/8 95mm wide x 68mm high
MICRONUTRIENTS
There are two types of iron. Haem iron is the iron found only in meats, chicken and fish, and absorbs well into the body. Non haem iron is found in plant foods.
When eating more of a plant-based diet, eating enough iron should be a focus. Include oats, lentils, tofu, beans, chickpeas, leafy greens, wholegrain breads and iron fortified cereals. To increase the absorption of this non haem iron you can eat it with foods high in vitamin C, such as raw red capsicum, oranges and kiwifruit.
Calcium is needed for healthy bones and teeth. Growing young people need calcium to maximise skeletal strength. Dairy foods are the highest in calcium, like milk, cheese and yoghurt. Some other sources of calcium are leafy greens, tuna with bones, calcium fortified non-dairy milks, soy beans, tofu, nuts especially almonds and seeds especially sesame and chia.
SPONSORSHIP - 1/8
95mm wide x 68mm high
SPONSORSHIP - 1/8 95mm wide x 68mm high
FOOD LABELS - HOW TO READ
• Choose foods that are higher in fibre and protein and lower in sugar, saturated fat and sodium.
• When buying packaged foods aim for the product to have less than 10g sugar per 100g, or if the product contains fruit, less than 15g per 100g.
Nutritional information (based on 4 serves)
EXAMPLE OF A NUTRITION PANEL
* In NZ we use kilojoules to show the energy content of food, to convert it to calories you can divide the number by 4.18.
** Always use the per 100g column to compare foods as serving sizes are different in every food.
SPONSORSHIP - 1/8 95mm wide x 68mm high
SPONSORSHIP - 1/8 95mm wide x 68mm high
FOOD ALLERGIES - ALLERGY / INTOLERANCE
Allergy: When a food is consumed that someone is allergic to, an allergic response is triggered by the body’s immune system by producing antibodies.
A food allergy is always diagnosed by testing for antibodies. Sometimes a symptom can be exactly like that of an allergy but may not be caused by an allergy
Intolerance: Not every bad reaction to food is a food allergy.
A food intolerance is a bad reaction to food that doesn’t involve the immune system. It involves symptoms but no antibodies. Some food intolerance reactions can include stomach-ache, hives, headache, nausea, coughs.
Food allergen icons found in this recipe book
SPONSORSHIP - 1/8
95mm wide x 68mm high
SPONSORSHIP - 1/8 95mm wide x 68mm high
Making your very own baked goods is an absolute treat.
Baking is a traditional rainy-day activity and what a bonus that baking can be made healthier.
A good tip for any baking is that the sugar content can usually be halved without too much of a taste change.
Using fruit as a natural sweetener is also a great way to get more micronutrients in, and many grated vegetables can be secretly included as well.
There’s nothing better than the smell of fresh baking.
SPONSORSHIP - HALF 192mm wide x 138.5mm high
Almond Oat Cookies (Vegan)
Ingredients:
• ½ cup almond meal
(makes 6 small cookies) Super simple to make, these cookies can be a great lunch box treat or afternoon snack.
• ¼ cup ground rolled oats
• 2 TBSP olive oil
• 1 TBSP pure maple syrup
• 1 drop vanilla essence
• ¼ cup water
Method:
1. Mix all the ingredients together
2. Mould into small balls and flatten with a fork
3. Bake for 15 minutes
4. Serve warm or store in an airtight container in the fridge for 4 days.
Contains:
Carrot Cake (Vegetarian)
Ingredients:
• ½ cup almond meal
• ½ cup ground oats
(makes 10 small slices) This makes a great lunchbox or afternoon treat and is a great way to get a bit of extra vege into a fussy child.
• 1 cup unsweetened, low fat yoghurt
• 1 carrot, grated
• 1 TBSP honey or pure maple syrup
• 1 tsp baking powder
• 2 TBSP olive oil
• 1 egg
Method:
1. Preheat oven to 160 degrees
2. Steam the grated carrot
Contains:
3. In a food processor or high-powered blender place the carrot, almond meal, oats, baking soda, olive oil, ½ the yoghurt, honey and egg and blitz into a mixture
4. Pour batter into a small lined baking tin
5. Bake for 20-25 minutes
6. Serve warm with the rest of the yoghurt or put in an airtight container in the fridge for up to 4 days.
DIFFICULTY
Apple Crumble (Vegan)
Ingredients:
For the bottom
• 6 apples, chopped into small squares
• ¼ cup almond meal
• 1 TBSP cinnamon
• 1 tsp nutmeg
For the top
• 1 ½ cups rolled oats
• ½ cup wholemeal flour
• 1 TBSP cinnamon
• 2 TBSP olive oil
• 2 TBSP pure maple syrup
(Serves 10) This is a quick and simple recipe without all of the added sugar and butter of traditional apple crumble. It has a high fibre content from the apples, oats and almond meal. To increase the fibre content even more you could add chia seeds to the topping.
Contains:
Method:
1. Preheat oven at 160 degrees
2. Mix the chopped apples with almond meal, cinnamon and nutmeg and lay into an oiled baking tray
3. Mix together the oats, flour, cinnamon, olive oil and pure maple syrup and layer over the top of the apple mixture
4. Bake for approx. 45 minutes
5. Serve warm.
Pineapple Carrot Muffins
Ingredients:
• 1 ½ cups wholemeal flour
• 2 eggs
• 2 tsp baking powder
• 1/4 cup olive oil
• 1 cup grated carrot
• ½ cup crushed pineapple
• 1 TBSP cinnamon
• 1 tsp vanilla essence
• 12 muffin cases
Method:
1. Preheat oven to 200 degrees and place muffin cases in muffin trays
(makes 12 muffins) A great way to get a little extra fruit and vegetables in for the day. The canned pineapple provides natural sweetness and creates a soft texture for the muffins. Based per serve
2. Sift the dry ingredients into a bowl
Contains:
DIFFICULTY RATING
3. Beat together the eggs and oil and add to dry ingredients
4. Add vanilla essence, carrots, pineapple and cinnamon and mix well
5. Add muffin mixture into cases and bake for about 20 minutes
6. Serve warm or store in airtight container in fridge for up to 4 days.
Banana Pikelets
Ingredients:
• 2 ripe bananas, mashed
• 3 medium eggs
• 1 TBSP wholemeal flour
• 2 TBSP oil
(serves 2)
Not only is this recipe simple to make, but eggs are a multivitamin in a shell and bananas are a good source of potassium.
• ¼ cup of low fat, unsweetened yoghurt
• Fruit for topping
Method:
1. Mix the mashed bananas and eggs until combined
2. Heat the oil in a non-stick fry pan
3. Place desired size of batter into pan and fry for around 1 minute or until brown, then flip and do the same for the other side
4. Serve immediately once cooled, top with fruit and yoghurt.
Contains:
DIFFICULTY RATING
Bliss Balls (Vegan)
Ingredients:
• 100g pitted dates
• 50g pumpkin seeds
• 1 TBSP linseeds
• 1 TBSP chia seeds
• 1 TBSP peanut butter
(makes 12)
• 1 TBSP unsweetened cocoa powder (optional)
• Desiccated coconut
Method:
Perfect for the lunch box or an afternoon treat. There are so many variations to this recipe, as you can include any seed you want. If the mixture is a little dry, add a small amount of olive oil.
Contains:
1. Soak dates in hot or boiling water for about 10 minutes
2. Drain off most of the water, leaving a small amount at the bottom and empty bowl into food processor or high-powered blender
3. Add pumpkin seeds, linseeds, chia seeds, peanut butter and cocoa if needed
4. Blend together until combined
5. Roll mixture into ¾ TBSP mixture sized balls and roll in desiccated coconut
6. Store in fridge for up to 5 days.
DIFFICULTY RATING
Breakfast is the most important meal of the day.
Regularly eating breakfast contributes to a healthy diet by providing many nutrients to start the day.
Children who eat breakfast have shown improved mood, memory and alertness.
Breakfast is best eaten away from the television to encourage mindful eating and gain more enjoyment from food.
A bonus is that this can speed up the morning routine as well.
SPONSORSHIP - HALF 192mm wide x 138.5mm high
Banana Bread (Vegan)
Ingredients:
• 1 ripe banana
• ¼ cup rolled oats, ground
(serves 1) This breakfast has a sweet taste with a good fibre content.
• 1 tsp LSA (ground linseed, sunflower, almond - found in the baking or health section of the supermarket)
• 1 tsp vanilla essence (optional)
• ¼ cup unsweetened plain coconut yoghurt (optional)
Method:
1. Mash together ingredients and form into a rectangle shape
2. Microwave for 5 minutes
3. Serve alone or with yoghurt if desired.
Contains:
Peanut Butter & Jam on Toast
Ingredients:
• 1-2 slices wholegrain bread
• 1 TBSP Pics peanut butter (or one with no added sugar and salt - this will be in the ingredients panel on the back)
• 8-10 frozen strawberries
• 1 tsp chia seeds
• 1 tsp pure maple syrup (optional)
Method:
(serves 1) This recipe is an excellent source of protein, good fats and fibre. You can use any berries you desire. The homemade jam has no refined sugar and no additives or preservatives that traditional jam contains, and can be made in advance and kept in the fridge for up to 5 days.
1. Gently heat the strawberries in a pot with a TBSP water (and maple syrup if desired) until soft, blend if desired, or separate into smaller pieces. Take off the heat and stir in chia seeds
2. Allow to cool for 10 minutes and mixture should thicken as chia seeds soak up the liquid
3. Meanwhile toast the bread
4. Spread the peanut butter over the toast and then spread the jam on top, serve immediately.
Contains:
DIFFICULTY
Weetbix Porridge & Yoghurt
Ingredients:
• 2 weetbix
• 3 TBSP boiling water
(serves 1)
• 2 TBSP plain unsweetened yoghurt
• 1 tsp LSA (ground linseed, sunflower, almond - found in the baking or health section of the supermarket)
• ¼ cup mixed fruit
Method:
This breakfast adds a little variety into the morning routine and is packed with protein, fibre, iron, zinc and B vitamins.
Contains:
1. Pour the boiling water onto the weetbix (adding more water if needed) and allow to cool slightly
2. Add yoghurt, LSA and fruit and serve immediately.
DIFFICULTY RATING
Based per serve
Chocolate oats
Ingredients:
• ½ cup rolled oats
(serves 1 hungry child or 2 smaller children)
• ¼ - ½ cup water or trim milk
• 1 TBSP unsweetened cocoa powder
• 1 tsp honey
• ¼ cup fruit
This is a good source of iron and fibre, keeping you energised and fuller for longer and is perfect for those who don’t like the taste of plain oats.
Method:
1. Mix the milk or water into the oats and microwave for approx. 90 seconds, stirring every 30 seconds
2. Stir in the honey and cocoa powder and top with fruit to serve.
Contains:
DIFFICULTY RATING
Pea and Cheese Omelette
Ingredients:
• 2 eggs
• 1 tsp oil
• 1/2 cup cooked frozen peas
• 2 tbsp grated cheese
(serves 1) An easy way to get another serving of vegetables in. High in protein and fibre.
• 1 tbsp chopped fresh herbs e.g. parsley or chives
Method:
Contains:
1. Crack the eggs and beat in a bowl until combined
2. Heat the oil in a small frying pan over medium heat
3. Add the eggs and allow to cook for 30 seconds while stirring a little
4. Place the peas, cheese and herbs in a line across the middle of the egg
5. When the egg is mostly set but not quite fully cooked through, gently fold one half of the egg over the peas, cheese and herbs
6. Continue to cook on that side for another 30 seconds then turn over and cook on the other side for a further 30 seconds
7. Allow to cool a little then serve fresh.
Tip: Serve with whole grain bread and tomatoes.
Chocolate Chia Smoothie
Ingredients:
• 400ml trim milk
• 100g plain greek yogurt
• 1 banana
(serves 3) This smoothie is high in micronutrients and good for an on-the-go kind of day.
• 1 tbsp unsweetended cocoa powder
• 1 tbsp chia seeds
• 1 tbsp linseeds
• 1 tsp honey
Contains:
Method:
1. Place the ingredients for one smoothie at a time into a blender and blitz until smooth
2. Pour into 3 glasses or jars and serve immediately.
Note: Increase the fibre by adding seeds after blending and have fun making your own variations of this well. Serve immediately.
DIFFICULTY RATING
A healthy lunch is crucial for kids because it provides energy and nutrients to keep the body and brain working through the afternoon.
Staying well fuelled at school throughout the day is very important for learning and the energy needed for playtime and a good chance to get those micronutrients in.
Getting your child involved with school lunch preparation can be a good way to get them to eat it the next day.
SPONSORSHIP - HALF 192mm wide x 138.5mm high
Satay Chicken Wrap
Ingredients:
• 1 wholegrain or natural wrap
• 50g shredded chicken
• ¼ carrot, grated
• ½ courgette, grated
• ¼ capsicum, diced
• ¼ red onion, diced
• 1 handful baby spinach
Satay Sauce
(serves 1) Super tasty and a great source of protein, fibre and vegetables.
Contains:
• 3/4 TBSP pics peanut butter
• 1/2 tsp chilli sauce
• 1/2 tsp honey
• 1/2 tsp reduced salt soy sauce
• 1/2 tsp sesame oil
Method:
DIFFICULTY RATING
1. Mixed together the chicken, carrot, courgette, capsicum, red onion and baby spinach, plus any other desired vegetables
2. In a pot, gently heat the satay sauce ingredients until combined, adding water as needed
3. Allow the sauce to cool and then mix into the chicken and vegetables
4. Place down the middle of the wrap. Fold the bottom of the wrap then the sides and eat fresh or for lunch the next day.
Homemade Baked Beans (Vegan)
Ingredients:
• 2 cans pinto beans
• 2 TBSP tomato paste
• 1 TBSP pure maple syrup
(serves 5)
• 2 tsp Dijon mustard (check ingredients as some brands are not vegan)
• 1 tsp garlic powder
• 1 tsp chilli powder (optional)
Method:
1. Add all ingredients together and gently heat in a pot
2. Serve as is or add some chopped cabbage, carrot and avocado in a wrap.
Note: You can make this dish cheaper by buying dried beans and boiling them for 45 mins first.
This is a fibrous and filling dish and does not contain the refined sugars of traditional baked beans. You can make this dish cheaper by buying dried beans and boiling them for 45 mins first.
Contains:
DIFFICULTY RATING
Chickpea & Vegetable Patties
Ingredients:
• 1 can of chickpeas, drained and rinsed (or 100g dried chickpeas: boil for 45 minutes)
• ¾ cup wholegrain breadcrumbs
• ¾ cup ground rolled oats
• ½ small kumara, diced
• 1 carrot, diced
• ½ onion, diced
• 1 TBSP salt reduced soy sauce
• 1 tsp curry powder
• ½ tsp paprika
• ½ tsp cumin
• 2 eggs
Method:
(makes 10) These are cheap and easy to make and can be kept in the fridge for up to 5 days. Serve as is or with a wholegrain wrap with some spinach and cheese, or in a burger bun with some lettuce, tomato and mayo. They are a great source of fibre to help stay regular and feel fuller for longer, vitamin A for eye health.
Contains:
1. Preheat oven to 170 degrees
2. Fry the onion in a little olive oil
3. Place the kumara and carrot in a roasting dish and roast until soft, approximately 15 minutes
4. Using your hands, mix together all of the ingredients and form into patty shapes
5. Bake for around 10 mins on each side
6. Serve immediately or store in the fridge for up to 5 days.
Curried Egg Wrap
Ingredients:
• 2 medium eggs, hard boiled
• Splash of trim milk
• Curry powder (to taste)
• Pepper
• ¼ tsp lemon juice
• ¼ red capsicum
• Handful of spinach
• Wholegrain wrap
Method:
(serves 1) Eggs are pretty much a multivitamin in a shell. In a vegetarian or vegan diet, plenty of sources of plant iron should be included as the body does not absorb it as well as it does with the iron from meat. Spinach is a fabulous source of plant iron and the vitamin C packed capsicum and the acidic lemon juice will boost the body’s ability to absorb this iron.
1. Mash together eggs, milk, curry powder and pepper
2. Layer along the middle of the wrap and add the spinach capsicum and lemon juice
3. Serve immediately or cold the next day.
Contains:
DIFFICULTY RATING
Egg Muffins
Ingredients:
• 4 eggs
• ¼ grated carrot
• ¼ grated red capsicum
• ¼ grated courgette
(serves 2) This is a super easy and cheap, high protein lunch box snack.
Contains:
• Small handful grated cheese
Method:
1. Preheat oven to 160 degrees and line muffin tray with cases
2. Whisk ingredients together and pour into muffin cases
3. Sprinkle cheese over top of each
4. Bake for around 20 minutes
5. Serve immediately or chill in fridge and store for up to 2 days.
Vegetarian Balls (Vegetarian)
Ingredients:
(serves 4)
• ¼ cup dried lentils (any colour is fine), rinsed and drained
• ½ cup dried chickpeas, rinsed and drained
• ¼ cup wholegrain breadcrumbs
• 1 tsp paprika
• 1 tsp oregano
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp garlic powder
• 1 egg
• 2 TBSP olive oil
• ½ large red onion, diced
• 6 frozen pieces spinach
Method:
1. Boil chickpeas and lentils until soft, (40 minutes), then sift out the water
These can be eaten hot or cold, added to meals in place of meatballs, put in a wrap, or used in a lunchbox. These are high in fibre to stay regular and fuller for longer.
Contains:
DIFFICULTY RATING
2. Fry spinach in non-stick pan on low heat until defrosted
3. In a food processor or blender, blitz lentils, chickpeas, egg, oil, spinach, breadcrumbs and spices together
4. If consistency is too wet, add breadcrumbs, if it’s too dry, add a little more oil
5. Serve as is or store in fridge for up to 4 days.
A time for families to connect, healthy evening meals are great for the brain and the body.
Letting children plan and prepare meals provides a great learning experience and also encourages children to eat the food they have prepared.
Practice mindful eating by avoiding meal time with the television or other distracts going on. It has also been shown that children are more attentive at meal times if their ‘playtime’ is scheduled beforehand.
Parents’ habits at the dinner table are one of the most important role models for children, so eating the same food as them can help.
SPONSORSHIP - HALF 192mm wide x 138.5mm high
Chicken Pasta with Vegetables
Ingredients:
• ¼ cup wholemeal pasta
• ¼ zucchini, grated
• 1 handful frozen peas
• ¼ capsicum
• ¼ red onion
• 3 mushrooms
• 80g shredded chicken
• ½ TBSP crème fraiche
• 1 tsp sweet chilli
• 1 small handful mozzarella
• Olive oil
Method:
1. Begin boiling pasta
(serves 1) A delicious dinner that’s full of goodness.
Contains:
DIFFICULTY RATING
2. Fry the onion, mushroom, capsicum and zucchini on medium heat
3. Add the cooked pasta
4. Add the frozen peas, shredded chicken, crème fraiche, sweet chilli sauce and mozzarella cheese until all are combined and warm
5. Serve warm or store in fridge for up to 3 days.
Pesto Chicken
Ingredients:
• 1 chicken breast
• 1 TBSP pesto
• 1 TBSP light cream cheese
• 1 tsp sweet chilli sauce
(serves 2) This tasty recipe is packed with protein and some fibre as well.
Contains:
• ¼ cup wholegrain breadcrumbs
• Olive oil
• Moroccan seasoning
• 1 medium kumara
• 2 handfuls broccoli
• Any other desired vegetables
Method:
1. Preheat oven to 180 degrees
DIFFICULTY RATING
2. Slice chicken down the middle and fill with pesto, cream cheese and chilli sauce
3. Run chicken with olive oil and cover in breadcrumbs and Moroccan seasoning, then rub a little more oil on
4. Slice kumara into medium sized strips and drizzle on a small amount of oil
5. Bake for approx. 40 minutes
6. Blanch or boil the broccoli and any other vegetables if desired
7. Serve immediately once cooled, do not reheat.
Pizza Wrap (Vegetarian)
Ingredients:
• 1 wrap (wholegrain or natural)
• 1 TBSP olive oil
• 1 TBSP tomato paste
• 1 sprinkle of mozzarella cheese
• ¼ capsicum, diced
(serves 1) This is a super quick meal, ready in about 20 minutes and full of vegetables, making it high in fibre, vitamins and minerals. You can have fun and be creative making your own toppings as well.
• ¼ broccoli, chopped and blanched
• 3 mushrooms, sliced
• ¼ red onion
• Handful of baby spinach
Method:
1. Preheat oven to 180 degrees
2. In ½ TBSP olive oil fry mushrooms
3. Spread tomato paste across wrap
4. Place onion, mushroom, capsicum and broccoli on wrap
Contains:
DIFFICULTY
5. Rub baby spinach with the remaining ½ TBSP olive oil and place on wrap
6. Sprinkle the mozzarella on wrap
7. Bake until cheese has melted, around 10 minutes
8. Best served immediately.
Lentil Bolognaise (Vegen)
Ingredients:
(serves 4-6)
• 1 can lentils, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 1 TBSP tomato paste
• Chilli powder (to taste)
• 1 tsp paprika
• 1 tsp cumin
• 1 tsp turmeric
• 1 brown onion, diced
• 1 clove crush garlic
• 1 carrot, diced or grated
• 1 capsicum, diced
• ½ medium kumara, diced or grated
• 4 handfuls spinach, chopped or use frozen spinach
• 1 handful wholemeal spaghetti
• 1 tsp olive oil
• Sprinkle of vegan cheese or 1 TBSP of cashew cheese to serve (optional)
Method:
1. In a pot, fry onion and garlic, then add in all ingredients apart from the spinach and spaghetti and leave on medium heat for 30 minutes, then lower heat for another 10 minutes and add in spinach
2. In a separate pot bring the spaghetti to the boil, then simmer until desired consistency is reached
Contains:
DIFFICULTY RATING
Lentils, beans and spinach are a great source of plant iron and are very cheap and easy to prepare. Tip: for fussy eats, try grating the kumara and carrot instead, as this can mask the texture and the spices can mask the taste. Based per serve
3. Serve hot or can be kept in the fridge for up to 5 days.
Potato & Leek Soup
Ingredients:
• 1 TBSP olive oil
• 2 tsp crushed garlic
(serves 4-6)
• 3 leeks, chopped (only use the white/light green bit)
• 1 can lite coconut milk
• 500 mL salt reduced chicken or vegetable stock
• 6 mushrooms
• 500mL water
• 1kg potatoes, chopped into 1 inch pieces
• 3 sprigs of thyme
• 3 bay leaves
• Chopped chives to serve
• Pepper (to taste)
• Wholegrain bread (optional)
Method:
This tasty soup can be kept in the fridge for up to 5 days.
Contains:
1. Fry the chopped leeks in olive oil with the mushrooms and crushed garlic for around 8 minutes or until soft
2. Add stock, water, potatoes, thyme and bay leaves
3. Bring to the boil and then simmer for around 20 minutes, ensuring potatoes are soft
4. Pick out all of the thyme and bay leaves and dispose of them
5. Blend the soup in parts until it is all blended and put back into the pot on low heat
6. Add coconut milk slowly and simmer for about 20 minutes. Add pepper as desired
7. Serve with chopped chives and wholegrain bread if desired.
Cheese-free Macaroni Cheese
(serves 4-6)
• 1¼ cup macaroni pasta
• 150g raw cashews, soaked in hot water that’s only just covering them, overnight is better, but at least ½ hr
• 1 TBSP olive oil
• 2 medium peeled and chopped potatoes
• 2 peeled and chopped carrots
• 2 tsp garlic powder
• 2 tsp onion powder
• 1/2 tsp chilli flakes
• 1 tsp salt
• 6 cubes frozen spinach
• 6 mushrooms
Ingredients: Method:
1. Boil potatoes and carrot until soft
2. Fry the mushrooms and spinach in a non-stick fry pan for around 8 minutes
3. Boil pasta for 8 minutes until soft
4. Blend together cashews (with the water), potato and carrot, olive oil, onion powder, garlic powder, chilli flakes and salt
The vegan alternative to traditional mac and cheese, this recipe can be used to change things up and add some more vegetables into a dish that traditionally has none. For fussy eaters you can blend the mushrooms into the cheese sauce as well. Can be kept in the fridge for up to 5 days, but keep the sauce and pasta separate if doing this. This is a good source of vitamin A, vitamin C and iron.
Contains:
DIFFICULTY RATING
5. Heat ‘cheese’ further if necessary and combine all ingredients together
6. Serve fresh or store sauce separately from macaroni.
Making desserts is a great opportunity to get creative in the kitchen and have fun at the same time.
Homemade desserts can be a good way to include some more fruit and vegetables in a child’s diet, particularly useful for fussy eaters.
By not buying packaged desserts you can avoid all of the added sugars and know exactly what is going in.
A wonderful opportunity to create taste sensations that put a smile on everyone’s face.
DESSERT
SPONSORSHIP - HALF 192mm wide x 138.5mm high
Avocado Chocolate Mousse
Ingredients:
(makes 4 small servings)
• Flesh of 1 ripe avocado
• 1/8 cup cocoa powder
• 1 tsp honey
• ½ tsp vanilla extract
• 2 TBSP trim milk
Method:
1. Blitz ingredients and serve immediately.
Avocados are a great source of vitamin E and make a filling snack.
Contains:
DIFFICULTY RATING
Chia Seed ‘Jelly’
Ingredients:
• 1/2 cup almond, coconut or soy milk
• 1/8 cup black or white chia seeds
• ½ tsp vanilla extract
• 1 tsp honey
Method:
(serves 1) A great source of fibre and protein to keep you fuller for longer and fuelled for activity.
Contains:
1. Put ingredients into a closed container and shake until combined, place in the fridge overnight and eat the next day.
5 flavours to choose from
1. Caramelised banana: Slice the banana down the middle, in a non-stick fry pan, fry the banana slices on each side for approx. 5 mins a side, mash with a fork and stir into the pudding before putting in fridge.
2. Blueberry: Blend frozen blueberries with small amount of water into a puree, then heat up in a pan and add to pudding before putting in fridge.
3. Chocolate: Stir in 1 TBSP cocoa powder and 1 tsp dark chocolate chips.
4. Strawberry: Blend frozen strawberries with small amount of water into a puree, then heat up in a pan and add to pudding before putting in fridge.
5. Peanut butter: Stir in 1 TBSP peanut butter and 1 tsp chopped peanuts before putting in fridge.
Chocolate Banana Ice Cream
Ingredients:
• 4 frozen bananas
• ½ tsp vanilla essence
• 2 TBSP unsweetened cocoa powder
Method:
1. Blitz ingredients together until smooth
2. Serve immediately.
(serves 4) A good way to get an extra piece of fruit in. Bananas are a great source of potassium, vitamin B-6 and vitamin C.
Contains:
DIFFICULTY RATING
Chocolate Yoghurt
Ingredients:
(serves 1)
• ¼ cup plain unsweetened yoghurt (coconut yoghurt to make vegan)
• ½ TBSP unsweetened cocoa powder (ensure vegan on pack of packet)
• ½ tsp honey (maple syrup if vegan)
• 1 TBSP dark chocolate chips (the homebrand one is vegan, if using another, check back of packet)
Method:
1. Mix ingredients together and serve or store in fridge for up to 2 days.
A healthier version of the store-bought chocolate flavoured yoghurt, which are often full of added sugar. It is fun to make, tastes just as good and can be made vegan.
DIFFICULTY RATING
Contains:
Dessert Tacos
Ingredients:
Batter
• 2 large eggs
• 1/2 cup trim milk
• 1/2 cup water
• 1/4 teaspoon salt
• 2 tablespoons olive oil
• 1 cup flour, whole wheat
Filling
• 1 cup Greek yoghurt, plain
• 1/2 cup strawberries
• 1/2 cup raspberries
Frosting
• 1 can coconut milk
• 2 TBSP honey
(serves 8) A fun and healthy dessert idea for kids to make. This recipe is high in fibre and micronutrients.
Contains:
DIFFICULTY RATING
• 1/2 teaspoon coconut extract
Method:
1. Mix all ingredients together to make the batter
2. Pour 1/3 cup of batter onto an oiled skillet and cook until both sides are browned and the middle is cooked through
3. For the filling use plain or greek yogurt and berries. You could also use some creamy coconut frosting! For that use 1 can of coconut milk (the full fat kind, set in the fridge to chill and solidify overnight). When you open the can, it should be solid. If it’s not solid, this may not work. Scoop out solid coconut milk into a mixer and add the honey and coconut extract. Whip until fluffy
4. Serve warm.
Mixed Fruit Jars
Ingredients:
• 1/4 cup fresh in season berries (can be frozen and thawed too)
• 1 kiwi fruit, peeled and sliced
• 1/2 banana, sliced
• 1 orange, peeled and sliced
• 1/4 cup grapes, any colour
(serves 4) A fun and easy to make recipe that has natural sweetness and can be made vegan as well. Fruit contains many important micronutrients and fibre to stay fuller and keep us regular.
• 1/4 cup unsweetened low fat yoghurt (coconut if wanting to make vegan)
