Kids Can Cook - Christchurch 2022

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BAKING

LUNCH

lunch

Chicken

Homemade

Egg Wrap

Patties

DINNER

for families to connect,

brain

meals are great

body.

Pasta with Vegetables

Chicken

Pizza Wrap

Lentil Bolognaise

and Leek Soup

Macaroni Cheese

DESSERT

desserts

Mousse

Ice Cream

CATHERINE - NUTRITIONIST / PERSONAL TRAINER

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 especial ly sesame and chia.

FOOD LABELS

TO

Nutritional information (based on

serves)

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

Making

very own baked

treat.

Baking is a traditional rainy-day activity and what a bonus that baking can be made healthier.

A good tip for any baking is that the sugar content can usually be halved without too much of a taste change.

Using fruit as a natural sweetener is also a great way to get more micronutrients in, and many grated vegetables can be secretly included as well.

nothing better than the smell of fresh baking.

Almond Oat Cookies (Vegan)

Carrot Cake (Vegetarian)

Ingredients:

(makes 10 small slices)

½ cup almond meal

cup ground oats

1 cup unsweetened, low fat yoghurt

carrot, grated

TBSP honey or pure maple syrup

tsp baking powder

TBSP olive oil

1 egg

Method:

Preheat oven to 160 degrees

Steam the grated carrot

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

Contains:

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

Pour batter into a small lined baking tin

Bake for 20-25 minutes

Serve warm with the rest of the yoghurt or put in an airtight container in the fridge for up to 4 days.

Apple Crumble (Vegan)

the bottom

chopped into small

almond meal

cinnamon

nutmeg

the top

cups rolled oats

wholemeal flour

cinnamon

olive oil

pure maple syrup

quick and simple

all of the added sugar and butter of traditional apple crumble. It has a high fibre content from the apples, oats and almond meal.

increase the fibre content

more you could add chia seeds to the topping.

Contains:

oven at 160 degrees

the chopped apples with almond meal, cinnamon and nutmeg and lay into an oiled baking tray

together the oats, flour, cinnamon, olive oil and pure maple syrup and layer over the top of the apple mixture

for

warm.

minutes

Pineapple Carrot Muffins

12 muffins)

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.

oven to 200 degrees

place muffin cases in

trays

the dry ingredients into a bowl

RATING

together the eggs and oil and add to dry ingredients

vanilla essence, carrots, pineapple and cinnamon and mix well

muffin mixture into cases and bake for about 20 minutes

Serve warm or store in airtight container in fridge for up to 4 days.

1g

per serve

Banana Pikelets

the oil in a

Place desired size of batter into pan and fry for around 1 minute

until brown, then flip and do the same for the other side

Serve immediately once cooled, top with fruit and yoghurt.

DIFFICULTY

Bliss Balls (Vegan)

pitted dates

pumpkin seeds

chia seeds

peanut butter

coconut

12)

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.

Contains:

Soak dates in hot or boiling water for about 10 minutes

Drain off most of the water, leaving a small amount at the bottom and empty bowl into food processor or high-powered blender

Add pumpkin seeds, linseeds, chia seeds, peanut butter and cocoa if needed

Blend together until combined

Roll mixture into ¾ TBSP mixture sized balls and roll in desiccated coconut

Store in fridge for up to 5 days.

Breakfast is the most important meal of the day.

Regularly eating breakfast contributes to a healthy diet by providing many nutrients to start the day.

Children who eat breakfast have shown improved mood, memory and alertness.

Breakfast is best eaten away from the television to encourage mindful eating and gain more enjoyment from food.

A bonus is that this can speed up the morning routine as well.

Banana Bread (Vegan)

ripe banana

cup rolled oats,

tsp LSA (ground linseed, sunflower,

tsp vanilla essence (optional)

cup unsweetened plain coconut

(optional)

Microwave

alone

Contains:

Peanut Butter & Jam on Toast

Ingredients:

• 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)

(serves 1) 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.

Method:

1. Gently heat the strawberries in a pot with a TBSP water (and maple syrup if desired) until soft, blend if desired, or separate into smaller pieces. Take off the heat and stir in chia seeds

2. Allow to cool for 10 minutes and mixture should thicken as chia seeds soak up the liquid

3. Meanwhile toast the bread

4. Spread the peanut butter over the toast and then spread the jam on top, serve immediately.

Contains:

DIFFICULTY RATING

169 7g 6g 21g 2g 5g

Based per serve

Weetbix Porridge & Yoghurt

Chocolate oats

Pea and Cheese Omelette

Ingredients:

• 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

Method:

Contains:

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.

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

Chocolate Chia Smoothie

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

Satay Chicken Wrap

Ingredients:

1 wholegrain or natural wrap

shredded chicken

carrot, grated

courgette, grated

capsicum, diced

red onion, diced

1 handful baby spinach

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

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

Contains:

DIFFICULTY RATING

Mixed together the chicken, carrot, courgette, capsicum, red onion and baby spinach, plus any other desired vegetables

In a pot, gently heat the satay sauce ingredients until combined, adding water as needed

Allow the sauce to cool and then mix into the chicken and vegetables

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.

per serve

Homemade Baked Beans (Vegan)

Ingredients:

beans

paste

maple syrup

some brands

garlic powder

chilli powder

Add all ingredients together

gently heat in

Serve as is or add some chopped cabbage, carrot and avocado in a wrap.

You can make this dish cheaper by buying dried beans and boiling them for 45 mins first.

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.

Contains:

DIFFICULTY RATING

per serve

Chickpea & Vegetable Patties

Ingredients:

• 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

Method:

(makes 10) 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.

Contains:

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.

Curried Egg Wrap

medium eggs, hard boiled

trim milk

powder

capsicum

of

Method:

1. Mash together eggs, milk, curry powder and pepper

Layer along the middle of the wrap and add the spinach capsicum and lemon juice

Serve immediately or cold the next day.

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.

Contains:

Egg Muffins

Vegetarian Balls (Vegetarian)

Ingredients:

• ¼ cup dried lentils (any colour is fine), rinsed and drained

½ cup dried chickpeas, rinsed and drained

¼ cup wholegrain breadcrumbs

(serves 4) 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.

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:

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

Contains:

DIFFICULTY RATING

125 8g 2.5g 24g 1.5g 8.5g

Based per serve

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.

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.

Chicken Pasta with Vegetables

Pesto Chicken

other

breast

cream

broccoli

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

Contains:

DIFFICULTY RATING

Preheat oven to 180 degrees

Slice chicken down the middle and fill with pesto, cream cheese and chilli sauce

Run chicken with olive oil and cover in breadcrumbs and Moroccan seasoning, then rub a little more oil on

Slice kumara into medium sized strips and drizzle on a small amount of oil

Bake for approx. 40 minutes

Blanch or boil the broccoli and any other vegetables if desired

Serve immediately once cooled, do not reheat.

per serve

Pizza Wrap (Vegetarian)

super quick meal, ready

about 20 minutes and full of

making it high in fibre,

minerals.

can have

of baby

oven

TBSP olive oil

tomato paste

onion, mushroom,

and broccoli

baby spinach

the mozzarella

the

until cheese has melted, around

served immediately.

DIFFICULTY

place

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)

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.

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:

DIFFICULTY RATING

291 14g 2.4g 50g 7g 10.2g

Based per serve

Potato & Leek Soup

(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)

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

Contains:

DIFFICULTY RATING

6.5g 5.2g 28g 1.2g 5.4g

Based per serve

Fry the chopped leeks in olive oil with the mushrooms and crushed garlic for around 8 minutes or until soft

Add stock, water, potatoes, thyme and bay leaves

Bring to the boil and then simmer for around 20 minutes, ensuring potatoes are soft

Pick out all of the thyme and bay leaves and dispose of them

Blend the soup in parts until it is all blended and put back into the pot on low heat

Add coconut milk slowly and simmer for about 20 minutes. Add pepper as desired

Serve with chopped chives and wholegrain bread if desired.

Cheese-free Macaroni Cheese

Ingredients:

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:

(serves 4-6) 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:

Boil potatoes and carrot until soft

Fry the mushrooms and spinach in a non-stick fry pan for around 8 minutes

Boil pasta for 8 minutes until soft

Blend together cashews (with the water), potato and carrot, olive oil, onion powder, garlic powder, chilli flakes and salt

DIFFICULTY RATING

Heat ‘cheese’ further if necessary and combine all ingredients together

Serve fresh or store sauce separately from macaroni.

338 13g 13g 14g 3g 3g

Based per serve

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 way to include some more fruit and vegetables in a child’s diet, particularly useful for fussy eaters.

By not buying packaged desserts you can avoid all of the added sugars and know exactly what is going in.

A wonderful opportunity to create taste sensations that put a smile on everyone’s face.

DESSERT

Avocado Chocolate Mousse

Chia Seed ‘Jelly’

Ingredients:

• 1/2 cup almond, coconut or soy milk

• 1/8 cup black or white chia seeds

• ½ tsp vanilla extract

• 1 tsp honey

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

Contains:

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.

(serves 1) A great source of fibre and protein to keep you fuller for longer and fuelled for activity.

Chocolate Banana Ice Cream

Chocolate Yoghurt

Ingredients:

cup plain unsweetened

yoghurt

make

TBSP unsweetened cocoa powder

vegan on pack of packet)

tsp honey (maple syrup

TBSP dark chocolate chips

is vegan,

back

vegan)

using

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.

Contains:

Dessert Tacos

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

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

Contains:

Mix all ingredients together to make the batter

Pour 1/3 cup of batter onto an oiled skillet and cook until both sides are browned and the middle is cooked through

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

Serve warm.

kids

make.

recipe

Mixed Fruit Jars

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