Kid INSPIRED

In an effort to encourage kids to make healthier food choices Matt Golinski has created three dishes that look and taste great while also ticking the 'good for you' box.

Very Special Fried Rice

SERVES 4

Ingredients:

1 cup basmati rice

4 eggs, whisked lightly with

2 tbs cold water

50 ml vegetable oil

1 clove garlic, finely sliced

1 tbs ginger, finely grated

½ cup peas, fresh or frozen

1 medium carrot, finely diced

1 cob corn, kernels removed or ½ cup frozen corn

Method:

1 medium zucchini, finely diced or grated

½ cup broccoli, broken into small florets

½ cup red capsicum, finely diced

100 grams mushrooms, diced

50 ml light soy sauce

• Place the basmati rice in a small saucepan with 1.5 cups of cold water.

• Bring to the boil, give it a stir, and turn down as low as possible. Cover with a lid and cook for 12 – 15 minutes. Remove from the heat and allow to sit covered for 10 minutes.

Basmati rice has the lowest GI level of any rice, including brown rice, and it’s quick and relatively bulletproof to cook. The addition of shredded omelette provides good quality protein, and lots of different coloured vegetables each bring their own vitamins and minerals.

This is another good lunchbox meal; leftovers are just as good cold as they are hot.

• Heat a wok or large non-stick pan, rub with oil and cook half of the egg mixture until just set, then turn out onto a chopping board to cool. Repeat with the other half of the mixture. Once both omelettes are cool, roll up together and cut into 5mm strips. Set aside.

• Heat the oil in the wok and quickly fry the garlic and ginger, then add all of the vegetables and stir fry for 3 – 4 minutes.

• Add the rice and stir over the heat for another couple of minutes until everything is well combined. Add the omelette strips and soy sauce and mix through.

• Serve with extra soy sauce to sprinkle on if needed.

Ingredients:

100 grams rolled oats

50 grams pumpkin seeds

50 grams macadamia chips

50 grams cocoa nibs

50 grams rice puffs

75 grams coconut oil

100 grams honey

1 tsp matcha powder

50 grams currants

500 grams coconut yoghurt

1 punnet fresh blueberries

2 nectarines, cut into wedges

Fresh mint to garnish

Method:

• Preheat oven to 170°C.

• In a large bowl, mix together all of the dry ingredients.

• In a small saucepan, or a bowl in the microwave, warm the honey, coconut oil and matcha powder until the coconut has completely melted and the mixture is quite runny.

• Pour over the dry ingredients and mix well with a wooden spoon until all the dry ingredients are coated.

• Spread out in an even layer on a baking tray lined with baking paper and bake for 8 minutes.

• Remove from the oven, mix all the ingredients around on the tray and

Greek Style Potatoes With Tzatziki And Roast Tomato Ketchup

There aren’t too many kids who don’t like chips with tomato sauce. This is a good alternative to deep frying the potatoes and serving them with a sauce that’s full of sugar and preservatives. The tzatziki is a good way of sneaking in yoghurt and cucumber instead of the sour cream that normally accompanies a bowl of wedges.

Ingredients:

250 grams Greek yoghurt

½ continental cucumber or 1 Lebanese cucumber, grated

½ cup mint, roughly chopped

Salt and pepper

500 grams Roma tomatoes, halved

2 tbs olive oil

30ml apple cider vinegar

30 grams brown sugar

1 tbs tomato paste

Salt and pepper

2 kg unwashed potatoes

2 sprigs rosemary, stripped

8 cloves garlic

100 ml olive oil

100 ml lemon juice

100 ml water

Salt and pepper

SERVES 6 bake for another 5 minutes. Mix again then bake for another 3 minutes.

• Remove from the oven and cool completely. (At first the mix will seem a bit soggy, but as it cools it will set hard)

• Break up the granola and store in an airtight container. (This recipe will make more than four serves, but the excess won’t last long!)

• Divide the yoghurt between four serving bowls or glasses and top with a generous amount of the granola.

• Mix together the blueberries, nectarine wedges and mint and divide between the four bowls.

Method:

• Mix together the yoghurt, cucumber and mint and season with salt and pepper. (For a thicker tzatziki, scrape the mixture into a sieve lined with a clean dish cloth and sit over a bowl in the refrigerator for a couple of hours.)

• Cut the tomatoes in half lengthwise and place cut side up on a baking tray lined with baking paper. Drizzle with olive oil and roast for 30 minutes at 180°C.

Cool slightly, then puree in a food processor with the vinegar, sugar, tomato paste and salt and pepper. For a fine ketchup, pass through a sieve with the back of a spoon. Ketchup will keep in the fridge for up to two weeks.

• Scrub the potatoes and cut off any bad spots or blemishes (don’t peel them, the skins are where all the minerals are) and cut lengthwise into wedges.

• Mix in a bowl with the olive oil, lemon juice, water, garlic, rosemary and salt and pepper.

• Lay out in a single layer on baking trays lined with baking paper and pour over any excess liquids.

• Bake for around 45 minutes at 190°C, turning the wedges about half-way through cooking so they crisp evenly.

• Serve the potatoes hot with separate bowls of tzatziki and ketchup for dipping.