A Healthy Cookbook for Young Parents by Keziah Bell
contents & Introduction Recipies Breakfast Berry Cake 5 Apple & Blueberry Pancakes 7 Porridge Bars 9 Pizza Muffins 11 Cheesy Chicken Pitta Pockets 13 Cheesy Omelette Bites 15 Movie Night Popcorn 17 Fruity Pops 19 Rasberry Cupcakes 21 Chocolate Orange Balls 23 Carrot Fritters 25 Cheese and Courgette Muffins 27 Bean Burgers & Sweet Potato Fries 29 Special Speghetti Bolognese 31
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In today’s society, despite all the information that is available to us about food and nutrition, many people eat an unhealthy diet which is leading to obesity, an increase in type II diabetes and many other health problems. It also seems that more and more people are developing food intolerances, such as intolerance to gluten. As a mum to a very fussy nearly 3 year old, I know how difficult it can be to make sure your children eat the most nourishing foods they can. I grew up eating mainly home-cooked meals, and inherited a love of baking sweet treats from my mum. I want to bring my daughter up eating and enjoying healthy food, and teach her the important skill of cooking from scratch. I’ve put together a few simple recipes that I regularly use for myself and my daughter. My aspiration is for my love of good food to inspire others to take an interest in the nutritional value of food. I hope you’ll enjoy this book as much as I’ve enjoyed playing around with the recipies in the kitchen! Kez
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Breakfast berry cake Ingredients 6tbsp butter 1/2 cup coconut sugar/ honey 6 tbsp milk/ milk substitute 2 eggs
1 cup spelt flour 2 cups frozen berries 1/2 tsp cinnamon 1 cup ground almonds
Method 1. Heat the oven to 180 oc 2. Add the butter and coconut sugar to a mixing bowl, and stir until mixture is creamy 3. Add the milk and the eggs one at the time, stirring well each time 4. Now add the spelt flour, frozen berries and the cinnamon to the bowl and stir 5. Line a rectangular baking tin with grease proof paper and add the mixture to the tin and level with a spoon 6. Bake in the oven for 30 minutes. Once baked leave to cool before serving with yoghurt and flaked almonds
This breakfast berrry cake is the perfect start to any morning and can be a great alternative to the boring every day cereal!
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apple & Blueberry pancakes Ingredients 1 cup spelt Flour 1 tsp baking powder 1/2 cup frozen blueberries
1 cup milk 1 egg, 1 small apple (grated)
Method 1. Add the baking powder, flour, the eggs and half the milk into a bowl 2. Gradually add the remaining milk whilst whisking the mix 3. Stir in the blueberries and the grated apple to the batter 4. Heat a frying pan to a medium high heat and add a tsp of butter/coconut oil to the pan 5. Add 3 large spoonfuls of the mixture to the pan to make 3 mini pancakes 6. Cook for 30 - 60 seconds and then flip and cook the other side until golden brown Serve with honey, maple syrup, yoghurt, jam, or fresh fruit.
In a rush? These pancakes are quick and easy to make, and can include a few of your 5 a day.
Always eat breakfast, preferably with some protein. It kick-starts your metabolism and boosts energy and concentration throughout the day.
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Porridge bars Ingedients 130g oats 6 dried apricots 30g raisins/sultanas 1 tsp cinnamon 300ml milk/ milk substitute 1 egg 2 tbsp honey/ agave nectar 1 tsp vanilla extract Optional - dessicated coconut, chopped almonds, pumpkin seeds, dried cranberries, flax seeds.
Method 1. Heat the oven to 180oc 2. Combine the oats, the apricots, raisins, cinnamon to a mixing bowl 3. After stirring the mix, add the milk, vanilla extract, egg and honey and mix again. If you wish to add the optional ingredients add them now 4. Pour the mix into a regular baking tray and bake for 40-45 minutes 5. Leave to cool and cut into bars
These can be a great breakfast or a brilliant snack if you’re on the go.
Be a good role model. Children pick up behaviour based less on what they’re told, and more on what they observe. If they see you eating well and making good choices, they are much more likely to follow your example.
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Pizza muffins Ingredients 500g passata, 1 tsp chopped garlic pinch of salt 2 handfuls baby leaf spinach 50g mozzarella 4 wholemeal muffins sliced in half
2 tbsp chopped onions 1 tsp mixed herbs 6 cherry tomatoes half a courgette (grated) 50g Cheddar cheese
Method 1. Heat up a tsb of olive oil in a saucepan on a medium heat 2. Add the chopped onions and garlic and cook until soft, reduce the heat of the hob 3. Add the passata, mixed herbs, spinach, grated courgette and any other vegetables you choose. 4. Blend the sauce until smooth 5. Slice the muffins in half and spoon on the sauce 6. Sprinkle on grated cheese, mozzarella, fresh basil and any other topping you may like 7. Grill until cheese is golden brown
Allthough these seem to be like regular small pizzas, these infact are a great way of hidding vegtables into your childs diet.
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cheesy CHicken pitta pockets Ingredients pitta breads roast chicken slices boursin cheese baby leaf spinach
Method 1. Cut the pitta bread in half with a sharp knife 2. Cut the chicken and the cheese into small chunks 3. Stuff the pita breads with the spinach, chicken and cheese As easy as that
Here’s another quick and easy recipe of you’re in a hurry. Simple and straight forward.
Don’t worry about peer pressure! If your child feels the odd one out at nursery or school because they don’t have chocolate bars or junk in their lunch box, encourage them to think that perhaps they will inspire others to eat well. Explain the benefits of eating nutritious food.
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Cheesy omelette bites Ingredients 4 eggs 2 spring onions 50g cheddar 50ml milk optional - spinach, tomatoes, sweetcorn, mushrooms
Method 1. Pre heat the oven to 200C 2. Mix together the eggs, milks and season with salt and pepper 3. Add the chopped spring onion, and grated cheese 4. You can now add your optional ingredients 5. Spray a muffin tin with cooking spray 6. Add the mixture into the tray and bake for 20 minutes 7. Leave to cool before serving
I love these! These are simple to make and can be great if you want to turn your left overs into a new meal.
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Movie night popcorn Ingredients 100g popcorn kernels 1/2 tsp cinnamon
2tbsp agave nectar
Method 1. Heat a saucepan to a medium heat and add a splah of vegtable oil 2. Add the popcorn seeds to the pan and shake to evenly distribute 3. Cover the pan with a lid and wait to hear the popping 4. Some kernals with take a while pop so shake the pan from time to time to make room 5. After the kernals have popped pour into a bowl 6. Drizzle the agave nectar over the popcorn and sprinkle on the cinnamon 7. Shake the popcorn in the bowl and your ready to enjoy your movie
Who doesn’t love popcorn? This recipe is a great way to enjoy the movie without the sugar and additives from the pre made sort you can buy.
Always be positive about food. Focus on telling your child what they can have rather than what they can’t. Food should be associated with fun and positivity in order for them to have a healthy 17 relationship with it.
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fruity pops Ingredients 1 cup frozen fruit 1 tbsp honey
1 cup natural yoghurt
Method 1. Mix the frozen fruit, yoghurt and honey together 2. Blend the mix until a smooth colourfull liquid 3. Pour mixture into lollipop container and leave to freeze over night
Who says you can’t have ice lollies all year? These are incredibly easy, and your kids will love them come rain or shine.
Cook from scratch. Try to set aside the time each week to cook some meals which you can then freeze – not only will this benefit your family’s health but it will save you money! If you allow the kids to get involved with the cooking it’ll teach them all about what’s in their food and they’re more likely to try things that they’ve helped to make.
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Rasberry cupcakes Ingredients 180g butter 4tbsp milk 1/2 cup agave nectar 2 eggs 180g spelt flour 200g frozen raspberries 1tsp baking powder 1tsp vanilla extract 150g mascarpone cheese
Method 1. Heat the oven to 180C 2. Add the butter, baking powder, milk and flour into a bowl and mix 3. Add 3/4 of the rasberries to the mixture 4. Line a 12-hole muffin tin with paper cases 5. Put a spoonfull of the mixture into each case 6. Bake for 15 minutes, then leave to cool 7. Crush the remaining rasberries into a smooth paste 8. Add the mascarpone cheese and the vanilla extract and mix 9. Once the cupcakes are cool spoon on the icing Cake! I think i’ve said enough.
Try baking your own healthy versions of ‘treat foods’ such as cakes and biscuits, by replacing the bad ingredients such as white flour for spelt flour, sugar for natural sweeteners such as coconut sugar or agave nectar, and use ‘good’ saturated fats such as butter and coconut oil.
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chocolate orange balls Ingredients 3 tbsp coconut oil/butter (melted) 1/2 cup oats 2 tbsp cocoa powder 100ml agave nectar/ maple syrup
1/2 cup ground almonds 1/2 cup dessicated coconut 1 tsp orange extract
Method 1. Begin by boiling a saucepan over water on the hob 2. Place an big ovenproof bowl over the boiling water 3. Add the butter to the bowl until it melts 4. Now add the syrup and orange extract and mix well 5. Add the cocoa powder 6. Once a chocolaty liquid add the oats and almonds and stir 7. Bring the bowl off the heat and leave to cool for 2 minutes 8. With a table spoon place a spoonfull of mixture into your hands and roll into a ball 9. Once spherical, roll the chocolate ball into the dissacated coconut Repeat steps 8 & 9 These make a great snack or treat for your child. These can be a lot of fun to make, but be cautious of messy hands.
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carrot fritters Ingredients 3 carrots 2 spring onions 1 tbsp corriander 1 egg 1tbsp spelt flour 1 handful grated cheese olive oil salt and pepper
Method 1. Grate the carrots in a food processor, then place into a large bowl with the spring onions and the coriander 2. Add in the eggs and the flour to bind everything together 3. Add the grated cheese 4. seasoning to taste with salt and freshly ground black pepper 5. Heat a large pan and add the olive oil 6. Make the mixture into round balls then flatten 7. Fry these for 4-6 minutes until golden brown on both sides
A healthy alternative to chips, and a lot more colourful.
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cheese & courgette muffins Ingredients 100g spelt flour 50g cheddar 1tbsp baking powder 1 small courgette 1 egg 1 tbsp olive oil 75ml milk pepper
Method 1. Heat the oven to 180oc 2. Add to a mixing bowl the flour, baking powder, egg and milk and stir 3. Once all mixed together add the olive oil, the grated chedder and grate in a small courgette 4. Stir until all ingredients have combined 5. Using a muffin tin and cases spoon the mix into the cases filling them half way 6. Bake in the oven for 20 minutes until golden
What a great way to disguise courgettes. Your kids will never know.
Always eat breakfast, preferably with some protein. It kick-starts your metabolism and boosts energy and concentration throughout the day.
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bean burgers & sweet potato fries Ingredients 1 400g tin butter beans/ chickpeas, 1 grated carrot 1 tsp chopped garlic 1 tbsp chopped onions 1 tbsp olive oil 1 egg 4 tbsp breadcrumbs pinch of cumin/paprika squeeze lemon juice 2 sweet potatoes pinch sea-salt olive oil. 2 tbsp mayonaise 1 tbsp natural yoghurt 1 tsp chopped garlic 1/2 tsp paprika
Method 1. Add the beans to a large bowl, and mash with a potato masher 2. Add the breadcrumbs, onion, garlic, lemon juice, carrot, paprika, olive oil and egg 3. Mix together well and season with salt and pepper 4. Divide the mixture into equal amounts, and shape into small burgers 5. Place on non-stick tray and brill for 4-5 each side until crisp 6. Cut the sweet potato in to sticks and coat with olive oil and a pinch of sea salt 7. Place on tray and bake in oven for 25 minutes 8. Add the mayonaise, yoghurt, a tsp of chopped garlic and paprika into a bowl and mix 9. Assemble your dip, burger and chips together
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Special spaghetti bolognese Ingredients 250g quorn mince/red lentils 3tbsp frozen peas 4tbsp chopped onions 1 tsp oregano/mixed herbs 2 cups water salt & pepper
2 carrots 500g passata 3tsp chopped garlic 100g wholemeal spaghetti 1tbsp tomato puree
Method 1. Heat pan on medium heat and add a splash of olive oil 2. Add the mince subsitute to the pan and stir frequently 3. Add the onion, garlic and frozen peas 4. Once the onions have softend add the tomato puree and stir 5. Add the passata, stir and add the oregano. Season with salt and pepper 6. Turn the hob temperature to a low heat and leave the bolognese to simmer 7. Cook the spaghetti in boiling water with a good pinch of salt 8. The pasta should be cooked aldante A great meal to make in bulk and keep in the freezer, and very easy to prepare
Buy frozen fruit and vegetables. If you’re on a budget or need to save time it’s a really handy way of adding to your meals, they are cheaper than buying fresh, last much longer and save you loads of time as they’re already peeled and chopped. Do try to eat fresh 31 as well though as some of the fibre and nutrients may be lost during the freezing process.
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a project by Keziah bell
Produced by Gwilym Jenner
Photographs by Joe Kelly
These are the views/experience/opinions of a young person, and should not be relied on or substitute for formal advice on healthy eating. This booklet has been produced by Fixers, the campaign that helps young people ‘use their past to fix the future’. Fixers is part-funded by the National Lottery through the Big Lottery Fund.