Kids Can Cook - Timaru 2020 by Markat

30 DELICIOUS

BAKING / BREAKFAST LUNCH / DINNER / DESSERT

IDEAS

BY OUR OWN

QUALIFIED NUTRITIONIST & PERSONAL TRAINER

P RO UDLY B O UG H T TO YO U BY

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Page 3

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 ma ke sense of those confusing /lon g winde d food packagi ng label s ?

7 Food Allergies -

Food alle rg ies are far more prevalant in to d ay ’s society. We look at some facts.

Making your very own baked goods is an absolute tre at .

S a t ay C h ic ken Wra p Vega n H o mema d e B a ked B e a n s C h ic kp e a a n d Veget a b le Pa t t ies C u r r ied Eg g Wra p Eg g Mu f f in s Veget a r ia n B a l l s

DINNER

C h ic ken Pa s t a w it h Veget a b les Pes to C h ic ken Veget a r ia n Pizza Wra p Vega n Len t il B o lo g n a is e Po t a to a n d Leek S o u p C h ees e-f ree Ma c a ro n i C h ees e

DESSERT

BREAKFAST

Bre akfast is the most import a nt me al of the day. Banana Bre ad Pe anut Butter and Jam on To a s t We etbi x Porridge and Yogh u r t Chocolate Oats Pe a and Cheese Omele tte Chocolate Chia Smoothie

QUALIFIED NUTRITIONIST

23 24 25 26 27 28

30 31 32 33 34 35

9 - Almond Oat Cooki es 10 - Carrot Cake 11 - Apple Crumble 12 - Pi ne apple Carrot Muffins 13 - Banana Pikele ts 14 - Bli ss Balls

BY OUR OWN

Healthy lunch is crucial for kids because it provides energy and nutrients to keep the body and brain working through the afternoon.

A t i me f o r f a mi l i es to co nnect , he a lt hy eveni ng me a l s a re g re a t f o r t he b ra i n a nd t he b o d y.

BAKING

16 17 18 19 20 21

LUNCH

Making desserts is a great o p p o r t u ni t y to get cre a t i ve i n t he kitchen a nd have f u n a t t he s a me t i me.

37 38 39 40 41 42

Avo c a d o C h o c o l a te Mo u s s e C h ia S eed ‘Jel ly ’ C h o c o l a te B a n a n a I c e C re a m C h o c o l a te Yo g h u r t D es s er t Ta c o s Mixed Fr u it Ja rs

REF#K20TM

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PROU DLY B OU G H T TO YOU BY

& PERSONAL TRAINER

Does your company have any exciting projects or products you would like to feature in an upcoming edition of kids can cook? Please contact us to discuss getting your business in print

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.

Edit/Pro: Jessica Ann

PO Box 1879, Christchurch 8140 Phone: 03 961 5050 Email: design@markat.co.nz

Sales Manager: Angela Elly

PO Box 1879, Christchurch 8140 Phone: 0288 500 4177 Email: sales@markat.co.nz

Disclaimer

This publication is provided on the basis that The Job Agency T|A Markat is not responsible for the results of any actions taken on the basis of information in these articles, nor for any error or omission from these articles and that the firm is not hereby engaged in rendering advice or services. The Job Agency T|A Markat expressly disclaim all and any liability and responsibility to any person in respect of anything and of the consequences of anything done, or omitted to be done, by any such a person in reliance, whether wholly or partially upon the whole or any part of the contents of this publication. Advertising feature articles are classified as advertising content and as such, information contained in them is subject to the Advertising Standards Authority Codes of Practice. Contents Copyright 2020 by The Job Agency T|A Markat. All rights reserved. No article or advertisement may be reproduced without written permission.

Page 4

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OUR OWN

QUALIFIED NUTRITIONIST & PERSONAL TRAINER

Page 5

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.

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Page 6

FOOD LABELS - HOW TO READ • C hoose foods that are higher in fibre and protein and lower in sugar, saturated fat and sodium.

• W hen 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.

EXAMPLE OF A NUTRITION PANEL

Nutritional information (based on 4 serves) Quantity per serving

**Quantity per 100g

Energy

*118kj

470kj

Protein

1.5g

6.2g

Fat

0.2g

0.7g

Saturated fat

0.02g

0.1g

Carbohydrate

4.2g

16.8g

Sugar

1.3g

5.2g

Fibre

1.7g

6.8g

Sodium

65mg

260g

* 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.

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Page 7

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

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Page 8

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 he althier. A good tip for any baking is that the sugar content can usually be halved without too much of a taste change. Using fr uit as a natural sweetener is also a gre at w ay 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.

• • • • • •

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Page 9

Almond Oat Cookies (Vegan) Ingredients: • • • • • •

(makes 6 small cookies)

½ cup almond meal ¼ cup ground rolled oats 2 TBSP olive oil 1 TBSP pure maple syrup 1 drop vanilla essence ¼ cup water

Super simple to make, these cookies can be a great lunch box treat or afternoon snack. Contains:

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.

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

3.0g

5.0g

6.0g

2.0g

1.0g

DIFFICULTY RATING

BAKING: 1

Based per serve

Page 10

Carrot Cake (Vegetarian) Ingredients: • • • • • • • •

This makes a great lunchbox or afternoon treat and is a great way to get a bit of extra vege into a fussy child.

(makes 10 small slices)

½ cup almond meal ½ cup ground oats 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

Contains:

Method:

1. Preheat oven to 160 degrees 2. Steam the grated carrot 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 RATING

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

4.5g

Based per serve

BAKING: 2

Page 11

Apple Crumble (Vegan) Ingredients:

(Serves 10)

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

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. CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

145

2.7g

28g

11g

DIFFICULTY RATING

BAKING: 3

Based per serve

Page 12

Pineapple Carrot Muffins Ingredients: • • • • • • • • •

(makes 12 muffins)

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:

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. Contains:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

1. Preheat oven to 200 degrees 87 2g 5g 8g and place muffin cases in DIFFICULTY muffin trays RATING 2. Sift the dry ingredients into a bowl 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.

BAKING: 4

SUGARS

FIBRE

Based per serve

Page 13

Banana Pikelets Ingredients: • • • • • •

(serves 2)

2 ripe bananas, mashed 3 medium eggs 1 TBSP wholemeal flour 2 TBSP oil ¼ cup of low fat, unsweetened yoghurt

Fruit for topping

Not only is this recipe simple to make, but eggs are a multivitamin in a shell and bananas are a good source of potassium. Contains:

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.

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

124

17g

DIFFICULTY RATING

BAKING: 5

Based per serve

Page 14

Bliss Balls (Vegan) Ingredients:

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.

(makes 12)

• • • • • •

100g pitted dates 50g pumpkin seeds 1 TBSP linseeds 1 TBSP chia seeds 1 TBSP peanut butter 1 TBSP unsweetened cocoa powder (optional) • Desiccated coconut

Contains:

Method:

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

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

Based per serve

BAKING: 6

Page 15

Breakfast is the most important meal of the day. Regular ly e ating bre akfast contributes to a he althy diet by providing many nutrients to start the day. Children who e at bre akfast have shown improved mood, memory and alertness. Bre akfast is best e aten aw ay from the television to encourage mindful e ating an d gain more enjoyment from food. A bonus is that this can speed up the morning routine as well .

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Page 16

Banana Bread (Vegan) Ingredients:

(serves 1)

• 1 ripe banana • ¼ cup rolled oats, ground • 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:

This breakfast has a sweet taste with a good fibre content. Contains:

1. Mash together ingredients and DIFFICULTY form into a rectangle shape RATING 2. Microwave for 5 minutes 3. Serve alone or with yoghurt if desired.

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

197

40g

15g

BREAKFAST: 1

Based per serve

Page 17

Peanut Butter & Jam on Toast Ingredients:

(serves 1)

• 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:

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 Contains: syrup if desired) until soft, blend if desired, or separate into smaller pieces. Take off the heat and stir in chia seeds CALORIES 2. Allow to cool for 10 minutes and mixture should thicken as chia seeds soak up the liquid 169 DIFFICULTY 3. Meanwhile toast the bread RATING 4. Spread the peanut butter over the toast and then spread the jam on top, serve immediately.

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

21g

BREAKFAST: 2

Based per serve

Page 18

Weetbix Porridge & Yoghurt Ingredients:

This breakfast adds a little variety into the morning routine and is packed with protein, fibre, iron, zinc and B vitamins.

(serves 1)

• • • •

2 weetbix 3 TBSP boiling water 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

Contains:

Method:

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

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

155

25g

Based per serve

BREAKFAST: 3

Page 19

Chocolate oats Ingredients: • • • • •

(serves 1 hungry child or 2 smaller children)

½ cup rolled oats ¼ - ½ cup water or trim milk 1 TBSP unsweetened cocoa powder 1 tsp honey ¼ cup fruit

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.

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. Contains:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

196

38g

DIFFICULTY RATING

BREAKFAST: 4

Based per serve

Page 20

Pea and Cheese Omelette Ingredients: • • • • •

An easy way to get another serving of vegetables in. High in protein and fibre.

(serves 1)

2 eggs 1 tsp oil 1/2 cup cooked frozen peas 2 tbsp grated cheese 1 tbsp chopped fresh herbs e.g. parsley or chives

Contains:

Method:

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.

DIFFICULTY RATING

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

263

19g

14g

12g

Based per serve

BREAKFAST: 5

Page 21

Chocolate Chia Smoothie Ingredients: • • • • • • •

This smoothie is high in micronutrients and good for an on-the-go kind of day.

(serves 3)

400ml trim milk 100g plain greek yogurt 1 banana 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

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

157

24g

15g

Based per serve

BREAKFAST: 6

Page 22

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 le arning 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 w ay to get them to e at it the next day.

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Page 23

Satay Chicken Wrap Ingredients: • • • • • • •

(serves 1)

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

Super tasty and a great source of protein, fibre and vegetables. Contains:

Satay Sauce • 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:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

228

24g

13g

DIFFICULTY RATING

Based per serve

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.

LUNCH: 1

Page 24

Homemade Baked Beans (Vegan) Ingredients: • • • •

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.

Method:

Contains:

(serves 5)

2 cans pinto beans 2 TBSP tomato paste 1 TBSP pure maple syrup 2 tsp Dijon mustard (check ingredients as some brands are not vegan) • 1 tsp garlic powder • 1 tsp chilli powder (optional)

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.

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

102

0.8g

19g

3.4g

DIFFICULTY RATING

LUNCH: 2

Based per serve

Page 25

Chickpea & Vegetable Patties Ingredients:

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.

(makes 10)

• 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

Contains:

Method:

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.

DIFFICULTY RATING

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

4.5g

15g

2.5g

3.1g

Based per serve

LUNCH: 3

Page 26

Curried Egg Wrap Ingredients:

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.

(serves 1)

• 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:

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.

DIFFICULTY RATING

Contains:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

324

16g

15g

28g

Based per serve

LUNCH: 4

Page 27

Egg Muffins Ingredients: • • • • •

(serves 2)

4 eggs ¼ grated carrot ¼ grated red capsicum ¼ grated courgette Small handful grated cheese

This is a super easy and cheap, high protein lunch box snack. Contains:

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 CALORIES PROTEIN 5. Serve immediately or chill in fridge and store for up to 2 days. 85

FATS

CARBOH YDRATES

SUGARS

FIBRE

0.0g

DIFFICULTY RATING

LUNCH: 5

Based per serve

Page 28

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:

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:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

125

2.5g

24g

1.5g

8.5g

DIFFICULTY RATING

Based per serve

1. Boil chickpeas and lentils until soft, (40 minutes), then sift out the water 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.

LUNCH: 6

Page 29

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.

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Page 30

Chicken Pasta with Vegetables Ingredients: • • • • • • • • • • •

(serves 1)

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

A delicious dinner that’s full of goodness. Contains:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

316

27g

34g

DIFFICULTY RATING

Method:

Based per serve

1. Begin boiling pasta 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.

DINNER: 1

Page 31

Pesto Chicken Ingredients: • • • • • • • • • •

(serves 2)

1 chicken breast 1 TBSP pesto 1 TBSP light cream cheese 1 tsp sweet chilli sauce ¼ cup wholegrain breadcrumbs Olive oil Moroccan seasoning 1 medium kumara 2 handfuls broccoli Any other desired vegetables

Method:

This tasty recipe is packed with protein and some fibre as well. Contains:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

304

19g

41g

DIFFICULTY RATING

Based per serve

1. Preheat oven to 180 degrees 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.

DINNER: 2

Page 32

Pizza Wrap (Vegetarian) Ingredients: • • • • • • • • •

(serves 1)

1 wrap (wholegrain or natural) 1 TBSP olive oil 1 TBSP tomato paste 1 sprinkle of mozzarella cheese ¼ capsicum, diced ¼ broccoli, chopped and blanched 3 mushrooms, sliced ¼ red onion Handful of baby spinach

Method:

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. Contains:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

1. Preheat oven to 180 degrees 2. In ½ TBSP olive oil fry mushrooms 293 14g 9g 34g DIFFICULTY 3. Spread tomato paste across wrap RATING 4. Place onion, mushroom, capsicum and broccoli on wrap 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.

DINNER: 3

SUGARS

FIBRE

Based per serve

Page 33

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)

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. Contains:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

291

14g

2.4g

50g

10.2g

DIFFICULTY RATING

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 3. Serve hot or can be kept in the fridge for up to 5 days.

DINNER: 4

Based per serve

Page 34

Potato & Leek Soup Ingredients:

(serves 4-6)

• 1 TBSP olive oil • 2 tsp crushed garlic • 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)

This tasty soup can be kept in the fridge for up to 5 days. Contains:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

181

6.5g

5.2g

28g

1.2g

5.4g

DIFFICULTY RATING

Method:

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.

DINNER: 5

Based per serve

Page 35

Cheese-free Macaroni Cheese Ingredients:

(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

Method:

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:

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 DIFFICULTY the water), potato and carrot, RATING olive oil, onion powder, garlic powder, chilli flakes and salt 5. Heat ‘cheese’ further if necessary and combine all ingredients together 6. Serve fresh or store sauce separately from macaroni.

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

338

13g

14g

DINNER: 6

Based per serve

Page 36

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 w ay to include some more fruit and vegetables in a child’s diet , particularly useful for fussy e aters. By not buying packaged desserts you can avoid all of the added sugars and know exactly what is going in. A wonderful opportunity to cre ate taste sens ations that put a smile on everyone’s face.

DESSERT

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Page 37

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

Avocados are a great source of vitamin E and make a filling snack. Contains:

Method:

1. Blitz ingredients and serve immediately.

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

1.5g

3.5g

DIFFICULTY RATING

DESSERT: 1

Based per serve

Page 38

Chia Seed ‘Jelly’ Ingredients: • • • •

A great source of fibre and protein to keep you fuller for longer and fuelled for activity.

(serves 1)

1/2 cup almond, coconut or soy milk 1/8 cup black or white chia seeds ½ tsp vanilla extract 1 tsp honey

Contains:

Method:

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.

DIFFICULTY RATING

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

197

10g

20g

10g

Based per serve

DESSERT: 2

Page 39

Chocolate Banana Ice Cream Ingredients:

(serves 4)

• 4 frozen bananas • ½ tsp vanilla essence • 2 TBSP unsweetened cocoa powder

Method:

1. Blitz ingredients together until smooth 2. Serve immediately.

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:

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

111

29g

14g

DIFFICULTY RATING

DESSERT: 3

Based per serve

Page 40

Chocolate Yoghurt Ingredients:

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.

(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)

Contains:

Method:

1. Mix ingredients together and serve or store in fridge for up to 2 days.

DIFFICULTY RATING

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

142

17g

Based per serve

DESSERT: 4

Page 41

Dessert Tacos Ingredients:

(serves 8)

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

A fun and healthy dessert idea for kids to make. This recipe is high in fibre and micronutrients. Contains:

Filling • 1 cup Greek yoghurt, plain • 1/2 cup strawberries • 1/2 cup raspberries Frosting • 1 can coconut milk • 2 TBSP honey • 1/2 teaspoon coconut extract

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

174

6.5g

18g

DIFFICULTY RATING

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.

DESSERT: 5

Based per serve

Page 42

Mixed Fruit Jars Ingredients:

(serves 4)

• 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 • 1/4 cup unsweetened low fat yoghurt (coconut if wanting to make vegan) • Chia seeds (optional to add a crunch) • mint sprigs to garnish (optional)

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. Contains:

Method:

1. Layer the fruit in desired creative way 2. Serve with yoghurt and garnish with mint.

CALORIES

PROTEIN

FATS

CARBOH YDRATES

SUGARS

FIBRE

2.5g

0.0g

DIFFICULTY RATING

DESSERT: 6

Based per serve

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