Volume 1
The Adventures of
o f o r d e p B u o o y S
Contains RECIPES of super delicious food that Builds super-heroes and super-boys.
The Adventures of
SOuperfood Boy Volume 1
Contents Super Smoothie ....................... 3 Monster Burger .................... 5 Super wrap ..................................... 7 Aqua eggs ....................................... 9 pizza side kicks .......................... 11 carrot power ........................... 13
Super SMOOTHIE Ingredients aa aa aa aa 3
For A Super Start
1 cup sliced strawberries 1 cup pchopped Bananas 6 ounces plain Greek yogurt 6-8 ice cubes
Preparation aa Blend all ingredients in blender until smooth. aa Pack this in a Thermos for your superhero to enjoy after gym class or Break time. aa Makes 2 smoothies.
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Monster Burger Ingredients aa aa aa aa aa aa aa aa
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350 g (12.3oz) peeled white potatoes, chopped 1 tbsp olive oil 1 onion, chopped 150 g (5.3oz) carrot, grated 100 g (3.5oz) savoy cabbage, chopped 1 clove garlic chopped 2 tbsp basil, chopped (optional) 2 tsp tomato sauce
Vegies Can be Cool
aa aa aa
aa
1 cup Flour 1 cup oil for frying 30 g (1.1oz) fresh breadcrumbs/ 1 slice of white bread 25 g (0.9oz) parmesan
Preparation aa To make breadcrumbs simply blitz a slice of white bread in a food processor. aa Cook the potatoes in boiling salted water for about 15 minutes until soft. aa Drain really well, then mash. aa Heat 1 tbsp of oil in a frying pan. Add the onion and fry for 3 minutes. Add the carrot and cabbage and fry for 5 to 8 minutes until soft. Add the garlic and fry for one minute. Leave to cool. aa Add the potato, cheese, thyme, basil, ketchup and aa breadcrumbs. Mix together and season. aa Shape into 8 burgers and coat in Flour. aa Heat a little oil in a frying pan. Fry the burgers for about 5 minutes turning over halfway through. aa Serve in a burger bun with shredded iceberg lettuce and tomato.
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SUper wrap Ingredients aa aa aa aa aa aa aa aa
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2 Tbsp (30 mL) extra-virgin olive oil 1 1/2 cups (350 mL) chopped onions 1/2 cup (125 mL) chopped green capsicums 1/2 cup (125 mL) chopped carrots 1/2 cup (125 mL) diced celery 1 3/4 tsp (9 mL) minced garlic 2 1/4 cups (560 mL) unsalted crushed tomatoes 2 1/2 cups (625 mL) canned pinto beans, rinsed and drained
FOr muscle Building
aa aa aa aa
2 1/4 tsp (11 mL) chili powder 1/2 tsp (2 mL) sea salt 1 1/2 cups (350 mL) frozen spinach 10 whole wheat or gluten-free rice wraps
Preparation aa In medium saucepan over medium-low heat, add olive oil and sweat vegetables (except tomatoes, beans, and spinach) until soft and translucent. aa Add tomatoes, beans, and spices and bring to a simmer. Lower heat and continue simmering for 20 minutes. aa Add frozen spinach, stirring occasionally until simmering again. aa To serve, add 1/2 cup (125 mL) of Filling to each wrap. Makes 10 burritos.
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Aqua Eggs Ingredients aa 4 hard-cooked eggs, peeled aa 1 small red pepper aa 2 radishes, very thinly sliced aa 1 mini cucumber, very thinly sliced aa 1/4 cup (60 mL)low fat mayonnaise 9
EGGS are great for muscle building
aa 2 black olives, pitted aa 1 cup (250 mL) shredded lettuce
Preparation aa To make Fish, cut small slice off one long side of each egg so that it will sit Flat. aa Cut four 1-inch (2.5 cm) V shapes from red pepper to make tails. Cut radishes and cucumber slices into halves or quarters to resemble scales. aa Using mayonnaise as glue, place cucumber and radish scales on each egg, covering back two-thirds and leaving space on narrow end for face. Cut tiny cubes from black olives to make eyes and place on the face. Cut slit into opposite end of each egg and insert red pepper tail. aa Surround eggs with shredded lettuce to reemble seaweed.
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PIZZA Side-Kicks Ingredients aa 20 Mini Meatballs aa 8 pitta breads aa 100g (3 1/2oz) chopped tomatoes with herbs aa 4tsp tomato purEe aa 50g (2oz) grated mozzarella cheese aa 1 red pepper, sliced aa 1 green pepper, sliced 11
Eating healthy can be fun
aa 8 button mushrooms aa 50g (2oz) sweetcorn
Preparation aa Preheat the oven to gas 6, 200째C, fan 180째C. Place the meatballs onto a baking sheet and heat in the oven for 5 minutes. aa In a small bowl, mix together the tomatoes and tomato purEe. Spoon the mixture onto the mini pitta breads and top with the grated cheese. aa Remove the meatballs from the oven and use to top each pizza, along with all of the other ingredients. Be as inventive as you like! aa Place the pittas onto the baking sheet and return to the oven to cook for 6 minutes.
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Carrot Power Ingredients aa aa aa aa aa aa aa aa aa aa
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1 1/2 cup chopped carrot 2 cup Flour, all-purpose 1/2 cup coconut sugar 2 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon cinnamon 3 large egg 1/2 cup grapeseed oil 1 teaspoon vanilla extract
CARROts makes You sharper
Toppings: aa aa aa
1 cup coconut milk 3 tablespoon – honey 1 medium yellow carrots
Preparation aa Preheat oven to 350 degrees. aa Start by cooking the carrots. Once soft, blend in a food processor until the consistency of baby food,Add carrots, and water where necessary to get it to blend and be smooth. You want 1 cup of carrot puree. aa Combine dry ingredients. Flour, sugar, baking powder, baking soda, salt and cinnamon. aa In a separate bowl, combine carrot puree, eggs, oil, and vanilla. Fold wet ingredients into dry and stir till just moistened. aa Scoop into muffin tin, with muffin liners or by spraying a muffin tin. aa Bake for 18-20 minutes at 350 degrees.
Frosting aa Chill a can of coconut milk in the fridge (at least a day) aa Scoop coconut milk out of the can into a mixing bowl. Whisk until Fluffy. Add 3 tablespoons honey and whisk until incorporated. aa When muFInns are cooled, spread with coconut frosting. aa Grate yellow carrots, and sprinkle on top. aa Add blueberries for eyes, and a red carrot for the beak.
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This BooK has been Published at SAE Byron Bay Institute of Creative Media, NSW, Australia, In August 2015. The fIrst eddition of Souperfood Boy has come from the incredible design powers of Beau Corvell, Megan Noel and Carly Settree. Souperfood Boy was created to encourage healthy habits for our little superheros.
Join Souperfood Boy in his adventures discovering new delicious super foods making him bigger and stronger.