Mama can cook

Dinosaur bites

Ingredients

100g broad beans, podded (thawed and drained, if frozen) 100g edamame (soya beans) (thawed and drained, if frozen) 100g green peas (thawed and drained, if frozen) 30g kale, stems and spines removed, coarsely chopped 10g mint, coarsely chopped 2 spring onions, sliced 1 egg, beaten salt and pepper 40g pepitas (pumpkin seeds) 1 teaspoon tahini 2 tablespoons Greek-style yoghurt

Makes 12 Prep 15 min Cook 20 min

Method

Preheat the oven to 180°C. Line a baking tray with baking paper and set aside. Combine the beans, edamame, peas, kale, mint, spring onion, egg, salt and pepper in a food processor and pulse until combined. Portion the mixture into 30g balls, then roll these in the pepitas to coat completely. Place the balls on the prepared tray and bake for 20 minutes, or until brown and cooked through. Combine the tahini and yoghurt in a small bowl and mix until smooth. Serve the balls drizzled with the tahini–yoghurt as a snack, or tossed through a green salad for an extra hit of protein.

Pumpkin doughnuts with chocolate frosting

1 teaspoon coconut oil, melted 150g pumpkin, peeled and diced 40g unsalted butter ½ teaspoon ground cinnamon 100g wholemeal spelt flour ½ teaspoon baking powder 1 egg 2 tablespoons milk 1 tablespoon maple syrup ½ teaspoon ground turmeric, for dusting

Frosting

50g dark chocolate (70%) 2 teaspoons coconut oil ½ avocado ½ teaspoon natural vanilla extract

Ingredients

Makes 8 Prep 20 min Cook 20 min

Method

Preheat the oven to 150°C and lightly grease an eight-hole doughnut tin with coconut oil. Place the pumpkin in a microwave-safe bowl and cover with plastic wrap. Cook on high for 3 minutes, or until the pumpkin is tender. Alternatively, place the pumpkin in a steamer over a saucepan of boiling water and simmer, covered, for 5–10 minutes, or until tender. Transfer the pumpkin to a food processor while still warm. Add the butter, cinnamon, flour, baking powder, egg, milk and maple syrup, then blend until smooth. Spoon or pipe the mixture into the doughnut holes and bake for 10 minutes, or until lightly golden and a toothpick inserted into a doughnut comes out clean. Cool in the tin for 5 minutes then transfer to a wire rack to cool completely. To make the frosting, put the chocolate and the coconut oil together in a heatproof bowl and microwave for 30 seconds at a time, stirring after each time, until melted and smooth. Place the avocado in a food processor and blend until very smooth. Add the melted chocolate mixture and the vanilla, and blend again until smooth and combined. Use a small spatula to cover the doughnuts with the frosting, then dust lightly with the turmeric. Store in an airtight container in the fridge or freezer.

Images and text from Snack Power by Tiffiny Hall. photography by Brent Parker Jones. Murdoch Books RRP $32.99.

Chewy raspberry oat bars

Makes 6 Prep 10 min Cook 20 min

Ingredients

60g unsweetened apple sauce 60ml maple syrup 1 ripe banana, mashed 1 teaspoon natural vanilla extract 160g rolled oats, or quinoa flakes if gluten free 2 tablespoons chia seeds 100g raspberries

Method

Preheat the oven to 160°C. Line a square 20 cm baking tin with baking paper. Combine the apple sauce, maple syrup, banana and vanilla in a bowl. Add the oats and chia seeds, and mix to combine. Gently fold through the raspberries and transfer the mixture to the prepared tin. Press down gently with the back of a spoon to even out and smooth the top. Bake for 20 minutes then cool completely on a wire rack before cutting into 6 bars.

Tip

If you are resistance training and trying to build lean muscle and sculpt your body, I recommend three snacks per day. Choose snacks that contain protein and carbohydrates

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