Fun Family Food

A Cookbook for Young Parents

by Keziah Bell

contents & Introduction Recipes Berry Breakfast 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 Raspberry Cupcakes 21 Chocolate Orange Balls 23 Carrot Fritters 25 Cheese and Courgette Muffins 27 Bean Burgers & Sweet Potato Fries 29 Special Spaghetti Bolognese 31 Important: Please check that you or your child are not allergic to any of the ingredients used in these recipes

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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 three 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.

With the help of Fixers 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 the recipes in this book as much as I’ve enjoyed putting them together in the kitchen!

Kez Point of reference nhs.uk/conditions/obesity nhs.uk/conditions/diabetes

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berry Breakfast 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 loaf tin with grease proof paper and add the mixture to the tin and level with a spoon. Sprinkle flaked almonds over mixture before putting in oven.

6. Bake in the oven for 30 minutes.

Once baked leave to cool before serving with yoghurt and flaked almonds

This berry breakfast 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 can be frozen and then re-heated, and can include a few of your 5 a day.

Always eat breakfast, preferab ly with some protein. It kick-starts you r metabolism and boosts energy and concentration throughout the day.

7 TIP

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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.

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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 tbsb 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

Although these appear to be like regular small pizza’s, these are secretly packed with veggies and are a great way of adding essential nutrients to your child’s 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. Spread the soft cheese inside the pitta’s 3. Stuff the pitta breads with the spinach leaves and chicken As easy as that

Here’s another quick and easy recipe if you’re in a hurry. Simple and straight forward.

Don’t worry about peer pressure ! If your child feels the odd one out at nurs ery or school because they don’t have cho colate bars or junk in their lunch box, encoura ge them to think that perhaps they will insp ire others to eat well. Explain the benefits of eating nutritious food.

TIP

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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 190C 2. Whisk together the eggs and milk, season with salt and pepper 3. Add the chopped spring onion, and grated cheese 4. You can now add your optional ingredients 5. Grease the muffin tray with olive oil 6. Add the mixture into the tray and bake for 15 minutes 7. Leave to cool before serving

I love these! They’re simple to make and can be great way of turning your leftovers into a new meal.

Cook from scratch. Try to set aside the time each week to cook some meals whic h 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 likel y to try things that they’ve helped to make.

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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 kernels to the pan and shake to evenly distribute 3. Cover the pan with a lid and wait to hear the popping 4. Some kernels with take a while pop so shake the pan from time to time to make room 5. Once they’ve all 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 you’re 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 kind.

Always be positive about food. Focus on telling your child what they can have rather than what they can’t. Food shoul d be associated with fun and positivity in order for them to have a healthy relationship with it.

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TIP

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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 ice-lolly mould 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.

Invest in a hand blender. The y’re brilliant for hiding ingredients your child may othe rwise avoid, in things like sauces, soups and smoothi es!.

TIP

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Raspberry cupcakes Ingredients 150g butter 4tbsp milk 120ml agave nectar 2 eggs 200g spelt flour 1.5 cup frozen raspberries 1tsp baking powder 1tsp vanilla extract 250g mascarpone cheese

Method 1. Heat the oven to 180C 2. Add the melted butter, 100ml of the agave nectar, milk, eggs and vanilla extract into a bowl and mix well 3. Add the flour, baking powder and 1 cup of the raspberries to the mixture, then mix well again 4. Line a 12-hole muffin tin with paper cases 5. Put a spoonfull of the mixture into each case 6. Bake for 15 -20 minutes, then leave to cool 7. Crush the remaining raspberries into a smooth paste 8. Add the mascarpone cheese, the remaining agave nectar and stir 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 flou r for spelt flour, sugar for natural sweeteners such as coco nut sugar or agave nectar, and use ‘good’ saturate d fats such as butter and coconut oil.

TIP

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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 heating a saucepan on a low heat 2. Add the coconut oil to the pan 3. After the coconut oil has melted, you can now add the syrup and orange extract and mix well 4. Add the cocoa powder 5. Once a chocolatey liquid, bring off the heat, add the oats and almonds and stir 6. Leave the mixture to cool 7. With a tablespoon place a spoonfull of mixture into your hands and roll into a ball 8. Once spherical, roll the chocolate ball into the desiccated coconut Repeat steps 7 & 8 until the mixture is all gone 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, 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. season to taste with seasalt and black pepper 5. Heat a large pan and add the olive oil 6. Shape the mixture 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 combined, add the olive oil, the grated chedder and the courgette 4. Stir well 5. Using a muffin tin and cases spoon the mix into the cases filling them 2/3 of the way 6. Bake in the oven for 20 minutes until golden

What a great way to disguise courgettes. Your kids will never know.

Be a good role model. Children pick up behaviour based less on wha t 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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TIP

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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 mayonnaise 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. Fry burgers in olive oil until golden 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 mayonnaise, 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 mince subsitute/red lentils(washed and drained) 2 carrots 3tbsp frozen peas 500g passata 4tbsp chopped onions 3tsp chopped garlic 1 tsp oregano/mixed herbs 100g wholemeal spaghetti 2 cups water 1tbsp tomato puree salt & pepper

Method 1. Heat pan on medium heat and add a splash of olive oil 2. Add the onion and garlic and fry until onions are softened 3. Add the mince subsitute/lentils, tomato passata, chopped carrots, peas and water (Add an extra cup of water if using lentils rather than mince subsitute. I like using both) 4. Season with oregano, salt and pepper 5. Reduce the heat and leave the bolognese to simmer for 20 minutes stirring occasionally 6. Cook the spaghetti in boiling water with a splash of olive oil

A great meal to make in bulk and keep in the freezer, and very easy to prepare

Buy frozen fruit and vegetables. If you’r e on a budget or need to save time it’s a really handy way of adding to your meals, they are cheaper than buyin g 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.

TIP

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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 substituted for professional 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.