o Back Ftree l o Scho ition! Ed
MYbyYUMMY LUNCHBOX Mums In Bahrain
Mums In Bahrain www.mumsinbahrain.netŠ
6th Edition September 2014
KEY FREEZABLE FINGER FOOD QUICK COOKING
o t k Bac ! l o o h c S
It’s back to school time! Most children have a school day of up to seven hours. During that time they need to be offered healthy foods that fuel their mind and body, providing them with sustainable energy to last until the end of the school day. Providing foods that are tempting and interesting can be a constant struggle for a busy parent. To help provide inspiration for parents who wants to give their children an interesting and healthy lunch box, the Mums in Bahrain team has put together a variety of recipes, suggestions and tips that will help you to provide your child with enjoyable meals and snacks. The recipes included in this book have been provided by Mums in Bahrain members, restaurants and food bloggers in Bahrain. We hope you will enjoy them! Special thanks go to Royal Bahrain Hospital for their continued support in sponsoring our MIB recipe books. We would love to hear from you! If you have any recipes or tips that you would like to share, please email us at mib@mumsinbahrain.net’
G. Salem
Many thanks go to all of the people who have contributed recipes and ideas for this book. Special thanks to Lucy Palmer, and to Danielle Lucas for the Design and Artwork. www.lucasdesign.me
MAMA’S QUINOA & CHICKEN NUGGETS INGREDIENTS ½ cup water or chicken stock 1 tablespoon olive oil ½ cup quinoa 500g (17½oz) chicken mince (breast or leg) ½ cup rye or buckwheat breadcrumbs 1 teaspoon fresh parsley, finely chopped ½ teaspoon fresh thyme, finely chopped ½ cup finely grated cheese, such as parmesan or cheddar 3 tablespoons butter, melted (optional)
Submitted by Villamamas
METHOD
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1 2 3 4 5
Cauliflo wer o r carro be add ed for t extra v can eggies !
Preheat the oven to 200°C (390°F) and line a tray with baking paper. In a small saucepan, bring the water or chicken stock and quinoa to a boil, then add olive oil. Reduce to a simmer, cover and cook for 10 minutes. Turn off the heat but leave the saucepan on the hot plate for another 5 to 10 minutes. Remove the lid, fluff with a fork, and set aside to cool. Mamas tip: you can toast the quinoa for 5 minutes before simmering to give it a more nutty taste. In a medium bowl, combine the minced chicken and quinoa, mixing together thoroughly. In a separate bowl combine the breadcrumbs, cheese and herbs. Using your hands, create tablespoon-sized balls of the meat and quinoa mixture (around 1cm thick) and dip into the breadcrumbs. Place the balls on the baking tray and gently squash to flatten into a nugget shape. Brush with butter (if using). Bake for 10 to 15 minutes, then turn each nugget and bake for a further 10 minutes, or until chicken is cooked through and nuggets are golden brown.
MINI CALZONE PIZZAS INGREDIENTS Differ ent 300g (10oz) pizza dough mix veget ables c an be added 1 tablespoon olive oil accord ing to 1 red pepper, chopped your c hild’s t aste. 1 yellow pepper, chopped 175g (6oz) salami 1 large tomato, chopped ½ teaspoon dried herbs 150g (5oz) mozzarella cheese, cubed or grated a little flour for dusting
METHOD 1 2 3 4 5
Make up the pizza dough according to the packet instructions (or make from scratch). On a lightly floured surface, divide the dough into 8 even pieces. Roll each piece into a circle approximately 20cm (8in) in diameter. Keep covered with cling film. Heat the olive oil in a frying pan, and add the peppers, stirring for around 5 minutes until softened. Add the salami, cooking for a minute or two, then add the chopped tomato. Continue cooking until all of the ingredients have softened. Remove from the heat, and stir in the cheese and herbs. Set aside to cool. Place a spoonful of the filling mixture into the centre of each round of dough. Moisten the edges of the round with a little water, then fold the circles in half, pressing the edges to seal. They should now be half-moon shapes. Place each calzone on a baking tray and bake at 220°C (425°F) for 15 to 20 minutes, until golden brown.
EALS! CK M I U Q R , ZE FO letely FREE l comp o o c t ly ht in Le one tig h c a e at in wrap Re-he . p a r w heat plastic d ren a w or tha e. oven rowav in mic Submitted by Danielle Lucas
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BABIES AND TODDLERS OFTEN NEED TO HAVE BREAKFAST ON THE GO. HERE ARE SOME GREAT IDEAS ON WHAT TO PACK WHEN YOU ARE OUT AND ABOUT.
BABY BREAKFAST CEREAL WITH FRUIT (NO SUGAR) INGREDIENTS 1 tablespoon oats/barley (in powder form) ½ apple or pear, grated ½ cup water pinch cinnamon powder
METHOD 1 2 3
Add your choice of cereal powder and fruit into the water. Cook for 7 to 8 minutes until fruit is soft. Once thick, add cinnamon. Grind further if desired.
FINGER MILLET PUDDING (RICH IN CALCIUM) INGREDIENTS 1 tablespoon finger millet powder (you can sprout, dry and make this powder as it will increase the nutrient value) ¾ cup water ½ cup milk (can be formula/breast milk/regular) sugar as per taste pinch cardamom powder
METHOD 1 2
Add water to the finger millet powder and boil until thick (7 to 8 minutes). Add sugar and milk as desired. Add cardamom and it is ready.
Submitted by Sunira Parker
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MINI FRITTATAS INGREDIENTS 4 large eggs ¼ cup milk ½ teaspoon kosher salt ¼ teaspoon freshly ground black pepper 2 tablespoons fresh parsley, chopped ¼ cup chopped assorted mix-ins (such as diced vegetables, crab sticks, smoked salmon, pepperoni or sausage) grated parmesan cheese (optional) ½ cup shredded cheddar cheese
METHOD
Submitted by Nehad Ramadan
1 2 3 4 5 6
12 6
Preheat oven to 180°C (350°F). Spray a mini muffin tin with cooking spray. Whisk together the eggs, milk, salt, pepper and parsley. Stir in your favourite mix-ins. Add cheddar cheese and whisk. Divide the egg mixture between the muffin cups. Bake 10 to 15 minutes until the mini frittatas are puffed and golden brown on top. Remove from oven and cool for 5 minutes before serving.
VEGETABLE PATTIES WITH RICE CRUSTS INGREDIENTS
1½ cups cooked small grain white rice 2 tablespoons finely grated parmesan cheese 1 egg yolk
METHOD 1 2 3 4 5 6
For the filling: 20g butter 50g button mushrooms, finely chopped 1 small zucchini, grated coarsely 60g tomato, finely chopped 100g ricotta cheese 1 egg yolk
Oil a deep 12 hole patty pan, cupcake pan or individual cups. Combine the rice, cheese and egg yolk in small bowl. Using a wet hand, press 1 tablespoon of this mixture over base of each hole in the prepared pan. For the filling, heat the butter in small pan. Cook the mushrooms, zucchini and tomato, stirring until vegetables are soft. Remove from heat, and stir in the ricotta and egg yolk. Spoon some filling into each of the rice shells and bake in a moderate oven for approximately 25 minutes, until the filling is set and the rice crusts are lightly browned. of vegetables to your child’s 1 Feel free to change the type s. in refrigerator for up to 2 day taste. Makes 12. Can be stored
Submitted by Sonya Pyers
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MINI LENTIL PATTIES INGREDIENTS 50g (1¾oz) red lentils 200g (7oz) coarsely chopped sweet potato 2 tablespoons finely chopped celery ¼ cup apple, coarsely grated ½ clove garlic, crushed 1 tablespoon stale breadcrumbs 50g (1¾oz) packaged breadcrumbs d with Sweet potatoes are loade otene, vitamins A and E, beta car and foliate. potassium, calcium, fibre,
METHOD
Submitted by Sonya Pyers
1 2 3 4 5 6
14 6
Add the lentils to a small pan of boiling water. Boil uncovered for about 10 to 20 minutes or until tender, then drain. Boil, steam or microwave the sweet potato until tender. Drain, then mash until smooth. Combine the lentils and sweet potato in small bowl with the celery, apple, garlic and stale breadcrumbs. Shape tablespoons of the mixture into patties. Coat the patties in the packaged breadcrumbs. Place on an oiled oven tray, and spray lightly with cooking oil spray. Bake in a moderate oven for 15 minutes or until the patties are browned lightly. Makes 16 patties. Can be stored in refrigerator for up to 2 days.
SAVOURY HERBY MUFFINS INGREDIENTS
400g (14oz) all purpose flour 1 tablespoon sugar 1 teaspoon baking powder ½ teaspoon baking soda 2 tablespoons of chopped fresh herbs, such as basil, parsley, mint, coriander or dill 100g (3½oz) grated parmesan cheese 300g (10½oz) laban or plain yogurt 4 tablespoons butter, melted 1 egg
METHOD 1 2 3 4 5
Heat the oven to 185°C (365°F). Place muffin cups into a 12 cup muffin tin. Sift the flour, baking powder and baking soda into a bowl, and stir in the sugar, fresh herbs and cheese. In a jug, combine the laban or yogurt, melted butter and the egg, whisking lightly. Add the wet mix to the dry mix, stirring until everything is evenly combined. Spoon the mixture evenly into the muffin cases. Bake for 20 to 25 minutes until the muffins are golden and springy to touch. Split in half and spread with butter.
Submitted by Lucy Palmer
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SALMON QUICHETTES INGREDIENTS 1 sheet ready-rolled shortcrust pastry 60g (2oz) grated cheddar cheese 105g (4oz) can red salmon, drained and flaked 125ml (4oz) milk 1 egg spring onion, finely chopped
METHOD
Submitted by Sonya Pyers
1 2 3 4 5
18 6
dy of In an Oxford University stu higher had 500 children, those who acids were levels of omega-3 fatty to score ‘significantly’ more likely mory tests! better on reading and me
Grease a shallow patty pan or ramekins. Cut the pastry into nine 7½cm rounds. Press the pastry rounds into the holes of the patty pan or ramekins. Combine the cheese and salmon, and divide the filling between the pastry cases. Whisk together the milk and egg in a small jug. Pour enough into each pastry case to cover the filling. Bake in a moderate oven about 20 minutes or until filling is set. Cool for 5 minutes before removing quichettes from pan. Makes 9. Best eaten on day of baking.
Salmon is loaded with healthy brain boosting omega-3 fatty acid and other vitamins and minerals like vitamin B12, potassium and selenium!
CHICKEN CROQUETTES INGREDIENTS
1 medium potato, peeled and cut into cubes 2 eggs 1 tablespoon butter salt and pepper to taste 300g (10½oz) cooked chicken breadcrumbs vegetable oil for deep frying herbs, finely chopped (optional)
METHOD 1 Boil the potato cubes until tender, then mash as smoothly as possible. Set aside to cool slightly. 2 Lightly beat one of the eggs and add to the cooled mashed potatoes along with the butter, salt and pepper. Mix well. 3 Add the cooked chicken and combine. 4 Place the breadcrumbs in one bowl, and beat the remaining egg in another bowl. 5 Take small handfuls of the potato mixture and shape into croquettes around 5cm (2in) long or balls. Dip in egg and then coat in breadcrumbs. Place in the fridge to chill for 30 minutes. 6 Fry the croquettes in batches, turning occasionally until golden brown all over. They 7 should only take 2 to 3 minutes per batch. Remove to a paper towel lined plate to drain.
HIDDEN VEGGIES and Steam and puree 1 carrot i 1/2 cup broccoli or zuchinn . sor with a food proces 3. Add vegetables to step
Submitted by Nehad Ramadan
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DATE BITES INGREDIENTS 10 medjool dates, seeds removed ½ cup raisins 1 cup rolled oats 1 tablespoon cocoa powder ½ teaspoon concentrated natural vanilla extract pinch of salt coconut for rolling in (optional - an alternative may be crushed corn flakes, more cocoa powder or rice crispies)
METHOD 1 2
eet Let the kids roll these sw ile you healthy treats into balls wh !. tea relax with a cup of
Place the dates, raisins, oats, cocoa powder, salt plus the vanilla (if using) in a blender or food processor. Blitz until combined and they form a paste. Form the mixture into small balls or bite-size chunks. Roll these in the chosen coating. Place in the fridge for a few hours to firm up.
Submitted by Nora Salim
**Whip up a double batch and freeze in little zip lock bags. Defrost in fridge when ready to eat!
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APRICOT BARS INGREDIENTS
185g butter 2 tablespoons golden syrup ¼ cup self raising flour ¼ cup plain flour ½ cup natural muesli (no nuts) ½ cup brown sugar ½ cup finely chopped dried apricots ¼ cup sultanas ¼ cup rolled oats ¼ cup desiccated coconut (optional) 2 eggs, lightly beaten
METHOD 1 2 3 4 5
Grease 20cm x 30cm lamington pan, and line the base with baking paper. Combine the butter and syrup in small pan. Stir over a low heat until the butter melts, then allow to cool. Combine the sifted flours, muesli, sugar, apricot, sultanas, oats, and coconut (if using) together in large bowl. Stir in the eggs and cooled butter mixture Press the mixture into the prepared pan. Bake in a moderate oven for 25 minutes. Cool in the pan, and cut into fingers before serving.
stored Can be tight in an air p r for u containe days. to four
Submitted by Sonya Pyers
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HONEY JOYS INGREDIENTS 75g (2½oz) butter 1/3 cup honey 1 tablespoon caster sugar 5 cups cornflakes
METHOD 1 2 3 4
Preheat oven to 180°C (350°F). Line two 12 hole muffin pans with paper cases. Combine the honey, butter and sugar in a small saucepan. Stir over a gentle heat until smooth. Place the cornflakes in a large bowl, and add butter mixture. Stir until cornflakes are well coated. Divide the cornflake mixture among cases. Bake for 8 minutes. Stand for 15 minutes or until firm.
Submitted by Sonya Pyers
y ahead. Can be made one da ntainer. co ht tig air Store in an
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HEALTHY BANANA OAT BARS INGREDIENTS 2-3 large very ripe bananas 2 cups rolled oats ¼ cup pitted dried dates, chopped (add ½ cup to make it sweeter if desired) ¼ cup chopped mixed nuts (optional remember, many schools have a ‘no nut’ policy. The nuts can be substituted with chopped apricots or raisins) 1 teaspoon vanilla essence (optional) ½ teaspoon salt (optional) Grated nutmeg or cinnamon (optional)
METHOD 1 2 3 4 5 6
Heat the oven to 180°C (350°F). Lightly grease a 9in square baking dish with butter. Peel the bananas and mash in a medium mixing bowl. Mash them very thoroughly until no large chunks remain and the bananas should be almost liquid (producing around 1-1¼ cups). Stir in the vanilla essence, if using. Add the oats and stir them in, then the salt, dates and nuts or dried fruit. Pat the mixture evenly into the baking pan. If desired, sprinkle the top lightly with nutmeg or cinnamon. Bake for 30 minutes or until the edges just begin to crisp up. Place the baking pan on a rack to cool. When cooled, cut into bars. more little a d a t n u wa uld ad s. If yo ss you co h c ip tne colate o h swee c ul of handf
Submitted by Slice of Life - Bahrain sliceoflifebahrain
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COLOURFUL COUSCOUS SALAD INGREDIENTS 75g (2½oz) couscous 100ml (3½oz) vegetable stock handful of green beans, trimmed and chopped 1 small orange 1 tablespoon olive oil 2 teaspoons clear honey seeds from half a pomegranate 1 handful of pineapple chunks ½ red pepper, finely diced
METHOD 1 Cover the couscous in the hot stock, leaving to stand until the couscous has
absorbed the liquid and it is soft and fluffy.
2 Add the beans to the boiling water, and cook for 2 minutes. Drain. 3 Grate the rind of half of the orange. Squeeze the orange, taking 2 tablespoons of
juice and combining with the olive oil, rind and honey.
4 Take the seeds from half of the pomegranate, discarding any white pith. 5 Add all of the ingredients to the couscous along with the orange dressing. Mix well.
26 6
Submitted by Marta Mart of Sticky Fingers Bahrain http://stickyfingersbahrain.blogspot.com
FRESH SUSHI ROLLS Submitted by Ghada Salem
INGREDIENTS ¾ cup sushi short grain rice ¾ cup water ¼ cup rice vinegar 1 to 2 teaspoons sugar ½ teaspoon salt 2 sheets nori (dried seaweed) You will also need a sushi mat for rolling Fillings - choose a selection from: - puréed avocado or cream cheese (to hold all of the other fillings together) - cucumber sticks (very thin) - carrot sticks (very thin) - pepper sticks (very thin) - crab sticks
L TIP: ookie CE BAL I R E into a c S e E ic N r A P e A J som e side y up th , shape a n io w s r e h e e t un v over th half of For a f e filling g about g n m li in o il s s s f e , d r r a cutte Spre ice, p r . r f e o t t r u e c ther lay of the add ano to seal. n ly e t h h t g , li r e rice h t e tog
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METHOD 1 2 3 4 5 6 7
Start by mixing together the vinegar, sugar and salt, and set aside. Rinse and drain the rice. Place the rice into the water in a medium sized pan with a lid that fits tightly. Bring the rice to the boil, reduce the heat to very low, and simmer until all of the water has been absorbed (around 15 minutes). Remove from the heat, but leave covered, and set aside. TIP: you can wrap the saucepan lid with a small tea towel before placing on the pan, to help ensure a tight seal. Make sure that it won’t get into contact with any direct heat though. After the rice has cooled for around 10 minutes, transfer to a large bowl, fluffing it with a fork. Add the vinegar mixture to the rice, and mix together gently. Spread the rice on a baking sheet covered in baking paper, and allow to cool fully. Keep covered with a damp towel. To assemble the rolls, place the sushi mat with the slats crosswise. Lay a sheet of the nori (shiny-side down) and lined up with the closest edge of the mat. Slightly dampen your fingers and press a layer of the rice onto the nori, leaving a gap at the far side of the nori of around an inch and a half. Spread a thin layer of cream cheese or avocado puree across the rice. Place your chosen fillings onto the rice, starting around one inch from the front edge of the mat. Leave one inch of rice uncovered at the far side. Beginning with front edge of the mat, roll up the mat, making the rice and fillings into a cylinder, keeping it very tight. Once it is rolled, open up the mat and dab a little water along the unsealed edge of the nori, and then roll the sushi up completely to seal. Cut each sushi roll into around 8 pieces with a sharp wet knife.
ONIGIRI (JAPANESE RICE BALLS) Makes between 3 to 5 balls per cup of rice. INGREDIENTS 1 cup cooked medium white rice, cooled to room temperature a little salt Choose from a selection of fillings: cooked meat cubes; chopped pickles (pickled plum is a favourite); cubed cooked vegetables.
Submitted by Sally Marshall
METHOD 1 Place the cooked, cooled (but not refrigerated) rice in a bowl. 2 Wet hands and sprinkle a little salt on them, to stop the rice sticking to them. 3 Take a small amount of rice and shape into a snack-size ball. 4 Press a cube of the chosen filling into the rice ball, and reshape the rice around it. 1 Do not refrigerate the balls, as the rice will become too hard to eat after it has been sitting in the lunchbox for a few hours.
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MACARONI CHEESE AND PINEAPPLE MAKES 4 LIBERAL SERVINGS INGREDIENTS 1 cup macaroni pasta 2 tablespoons butter 2 tablespoons all purpose flour 2 cups milk, full fat sugar to taste salt to taste couple of pinches of pepper, ground (optional) 1 cup pineapple, diced ½ cup boiled potato, diced handful of cheddar cheese, grated a spinkling of parmesan cheese
METHOD 1 Preheat the oven to 200°C (400°F). 2 Boil pasta in salted water until ‘al dente’ and drain. 3 In a medium sized pan, melt the butter. Add the flour and stir for a minute. Add the
milk, sugar, salt and pepper to taste. The sauce will form into a thick paste. Set aside.
4 Add the boiled pasta, diced pineapple and boiled potato to the sauce, and stir together. 5 Pour the mixture into a baking dish and spread grated cheddar cheese and
parmesan on top.
6 Place the baking dish in the oven and bake until the cheese on top melts and turns
Submitted by Anita Menon
30 6
golden brown. This would take about 20-25 minutes.
7 Can be eaten warm or cold.
ans can be added. boiled carrots or be like les tab ge ve r he Ot me - steam and puree so For hidden veggies 4. p ste to d ad and cauliflower or pumpkin
BEAUTIFUL BARLEY SALAD INGREDIENTS
1 cup barley 2 cups water 3 mushrooms, finely chopped 1 carrot, peeled and diced or sliced thinly 1 celery stick, chopped handful of golden or black raisins 2 tablespoons extra virgin olive oil tomatoes and fresh herbs (optional) salt and pepper to taste
METHOD 1 2 3 4
Bring the barley and water to a boil in a saucepan over a high heat. Reduce heat to medium/low, cover, and simmer until the barley is tender, but still slightly firm in the centre, about 30 minutes. Drain and cool to room temperature in a bowl. Saute the mushrooms in the olive oil for 3 minutes, add the raisins and stir for another 2 minutes. Pour the mushrooms and oil over the barley, add the carrots and celery. Cover and refrigerate until cold, and stir before serving.
with the Use half the barley the above ingredients, and n cke chi h other half mix wit h wit leftovers, or turkey es. oliv and cherry tomatoes
Submitted by Ghada Salem
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LENTIL AND TUNA SALAD INGREDIENTS SERVES 4 2 tomatoes, finely diced 1 small red onion, finely diced 2 tablespoon extra virgin olive oil 1 tablespoon lemon juice 1 tablespoon wholegrain mustard 1 garlic clove, crushed ½ teaspoon ground cumin ½ teaspoon ground coriander 400g can lentils, drained 185g can tuna, drained 2 tablespoon chopped fresh cilantro pepper
METHOD 1 In a small bowl, whisk together: olive oil, lemon juice, mustard, garlic, cumin, ground coriander. 2 In a large bowl, combine: tuna, lentils, fresh cilantro, onions and tomatoes. 3 Pour dressing over salad and season with pepper to taste.
Nada Jawahery Registered Dietitian at Royal Bahrain Hospital
a s are : lentil ip t in e ’s n ot Dietitia urce of pr o s ke a t a a e m gr his T . e r lad. and fib nd filling sa a s u delicio
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FREEKEH SALAD INGREDIENTS ½ cup cooked freekeh 1 cup roasted capsicum, cut into strips 1 bunch fresh coriander, roughly chopped 1 cup dates, chopped 1 cup dried apricots, chopped 1 small red onion, finely sliced. ½ cup feta cheese For the dressing: juice of 3 lemons ½ cup olive oil 2 tablespoons honey salt & pepper
METHOD 1 Toss all of the dry ingredients together. 2 Mix the dressing ingredients together. Add to the dry ingredients. Toss thoroughly and serve at room temperature.
ALTERNATIVE IDEAS: Cooked freekah can be combined with cooked or raw vegetables, chickpeas, cooked and minced meat and chicken, for other delicious salads. It can also be mixed with cinnamon powder, chopped Submitted by Dina Eyad
dried apricots, raisins and
34 6
slightly cooked red apples for a sweet version which is totally yummy!
RAINBOW FRIED RICE INGREDIENTS 1/2 red pepper, diced 1/2 carrot, peeled and diced 1/4 cup frozen sweetcorn 1/4 cup frozen peas 1/2 small red onion, diced 2 rashers bacon (pork, beef or turkey bacon are fine) 2 cups cooked basmati rice (or 1 cup uncooked rice, boiled) 2 teaspoons vegetable oil 2 eggs, lightly beaten 1 tablespoon soy sauce
METHOD 1 2 3 4 5 6
Heat 1 teaspoon of the oil in a frying pan (or wok). When it is hot, add the beaten eggs and cook an omelette (or scrambled eggs if you prefer). Set aside on a plate. Heat the remaining oil in the frying pan or wok, and fry the onions and the bacon until cooked. Add the pepper and carrot, cooking for a few minutes until they have softened, then add the sweetcorn and the peas. Cook for around a minute longer, then add the soy sauce. Add in the cooked rice, stirring it all together and heating until warmed through. Cut the omelette into strips (or break up the scrambled egg into small pieces) and add to the rice mixture, combining evenly. This can be packed warm in a thermal box, or alternatively cooled overnight in the fridge, and eaten cold. Submitted by Wendy Foster
36 6
GREEK STYLE PASTA SALAD INGREDIENTS 250g (81/2oz) cherry tomatoes, halved 250g (81/2oz) feta cheese, cut into cubes 2 small red onions, diced 3 branches basil, snipped 2/3 cup black olives or Kalamata olives 1 pack (500g) penne, bowtie or orzo pasta DRESSING 1/3 cup lemon Juice 2 tablespoon sugar or honey 1/3 cup olive oil 1/4 cup fresh oregano, chopped or 1 teaspoon dried oregano 1 garlic clove, minced
METHOD 1 2 3 4 5
Boil pasta and drain. Set aside to cool. In a large salad bowl mix the cooled pasta, cheese, onions, tomatoes and olives. Stir to mix well. In a small plastic bowl mix the lemon juice, sugar, oil, garlic and oregano then add to salad. Mix well together. Can be stored in the fridge for several days.
GIES E VEG R O M FOR fresh oz of Add 8 pinach baby s d e p p cho p 2. to ste tasting is mild h c a in Sp ay to eat w r g a and gies. in veg sneak
Submitted by Huda Ahmed
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YOU ARE WHAT YOU EAT! CARROTS can help clean the teeth and mouth as they scrape off food particles and plaque when you munch on them. They also stimulate the gums and trigger saliva secretion which helps ward off bacteria. Including AVOCADOS in your diet can help in combating dry skin, as they are rich in monounsaturated fat and vitamin E, both of which promote healthy skin. APPLES are a great source of fibre. Make sure they are eaten your with the skin on, as it contains antioxidants that could help protect against heart disease and potential allergies. PUMPKIN is a low calorie vegetable that is high in fibre and vitamin A. It’s also rich in beta carotene which helps prevent heart disease. KIWI fruits have phytonutrients, which repair DNA, act as the body’s protection against some cancers, and function as antioxidants. Some of its benefits include blood sugar regulation and cancer prevention. Not only does PINEAPPLE add juicy sweetness to your meals, but it also contains bromelain, a digestive enzyme that helps break down food to reduce bloating. The high sulphur content and wide range of vitamins and minerals in EGGS promote healthy hair and nail growth. BROCCOLI is an excellent source of vitamin C and calcium, both of which can be beneficial for healthy gums and help to lower the risk of periodontal disease. LYCHEES have a high level of heart-healthy polyphenols. These polyphenols play an important *valid until October 2014 role in the prevention of degenerative diseases like cancer. The leaves & roots of PARSLEY are high in iron content & rich in vitamins A, B and C. This aromatic herb also contains antibacterial and anti-cancerous properties. Consuming oranges daily may help prevent the onset of cold and ‘flu.
ADVICE PROVIDED BY DR NADA JAWAHERY, REGISTERED DIETICIAN AT ROYAL BAHRAIN HOSPITAL
LUNCHBOX ESSENTIALS An interesting lunchbox has a variety of different items in it, to provide balanced nutrition and to add variety and choice to hungry, but sometimes choosy, eaters. It is good to include a range of ‘lunchbox staples’ as well as frequently changing exciting options: items such as fruit and vegetables, crackers, meat and dairy choices. Suggestions on what to include are: VEGETABLE STICKS (cucumber, pepper, celery, carrot) along side a dip such as humus. BITE-SIZED FRUIT (strawberries, raspberries, sliced peaches or nectarines, grapes, satsuma segments). Apples too, but they should have a little lemon juice on them to stop them from going brown. A SIMPLE FRUIT SALAD can be made by combining several different bite-sized fruits and adding a little orange juice to keep them moist. BREAD STICKS AND FLAT BREADS are a great choice, with a soft cheese dip or humus. COOKED MEATS such as salami, ham, mortadella or pastrami are all good (make sure that the lunchbox has an ice compartment to keep them fresh though). FRUIT YOGURTS OR FROMAGE FRAIS are another great choice to provide calcium and a little natural sweetness. Again, make sure that the lunchbox is kept cold. CHEESE CUBES are also great favourites, and often go well with crackers or fruit. SANDWICHES AND WRAPS ARE ALWAYS GOOD HEALTHY OPTIONS TO INCLUDE. GREAT FILLINGS RECOMMENDED BY MUMS IN BAHRAIN MEMBERS INCLUDE:
chicken and humus tuna and avocado cheese and jam boiled egg and cheese
labneh with zaatar curried egg tuna and tomato cheese and marmite
cheese and tomato humus and pomegranate labna and mint leaves
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TOP TIPS FOR A GREAT LUNCHBOX
NO JUNK FOOD! Fresh and healthy choices are the best options for your children. USE A VARIETY OF GRAINS - there are lots available. MIX AND MATCH a variety of items in the lunchbox, to tempt even the fussiest of hungry eaters. BROADEN THE MENU - try new and exciting options as well as old favourites. REVISIT BREAKFAST - morning favourites such as eggs, toast and bagels are all great options for later in the day. HAVE FUN! Get creative with designs and colours to make the food interesting. DON’T BE FOOLED BY LABELLING GIMMICKS - look carefully for the salt, fat and sugar contents on foods, and also check for nuts. Tips provided by the chefs at the Elite Residence, Seef OTHER TOP TIPS TO GET RID OF STALE ODOURS from a lunchbox, soak it in water along with lemon juice, bicarbonate of soda, sterilizing solution or vinegar. You can also try freezing it! PACK A FROZEN ICE BLOCK (you can buy small, flexible ones from many supermarkets) in an insulated bag to keep the lunch chilled and fresh.
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Cut out this page and stick it to your notice board or fridge door, to remind you each day if there are any key activities during or after school that you need to remember.
Back to School Schedule LIBRARY
PE
AFTER SCHOOL CLUB
TEST
OTHER
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY NOTES:
For lots more tips and advice on getting ‘back to school’ then check out http://mumsinbahrain.net/backtoschool.html TERM DATES AND HOLIDAYS Autumn term Term dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Other dates to make a note of:. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Eid al-Adha: Al-Hijra:
Public holidays Friday 3 October 2014 Ashura: Monday 3 November 2014 Friday 24 October 2014 National Day: Tuesday 16 December 2014
Spring term Term dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Other dates to make a note of:. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Public holidays New Year’s Day Thursday 1 January 2015 Milad un Nabi Saturday 3 2015
Summer term Term dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Other dates to make a note of:. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Ramadan 2015 will start on or around Thursday 18 June 2015