Kids Kan Kook Easy recipes for Kids
Delicious. Kid-friendly. Wholesome
Kids Kan Kook CONTENTS Recipe Ingredients lists
PAGE#
4 &5
BREAKFAST • Banana Oat Pancakes
6
• Sweet Potato Nuggets
14
LUNCH
• Mac and Cheese Muffin Cups
19
• Sweet and Sour Tofu
29
Kids Kan Kook CONTENTS SUPPER
Page #
• Spinach Wraps
33
• Haystacks
45
DESSERTS • Oat Cookies
52
• Banana Ice Cream
67
Ingredients List for Kids Kan Kook WEEK 1 BREAKFAST
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Recipe #1: Banana Oat Pancakes 1 cup whole oats 2 bananas (mashed) 2 Tbsps ground flax seeds 6 Tbsps water 1 Tbsp honey or maple syrup Pinch of baking soda ½ tsp arrowroot powder or cornstarch 1 Tsp baking powder 1 Tsp coconut oil 2 ½ tbsps. Plain ypgurt Dash of cinnamon Recipe #2: Sweet Potato Nuggets ½ lb cooked, mashed sweet potatoes 1 cup cooked beans 2 Tbsps olive or coconut oil 1 fresh garlic clove, chopped 2 tsps paprika ½ Tbsp all purpose seasoning Dash of salt
WEEK 2 LUNCH Recipe #1: Mac and Cheese Muffin Cups • 2 ½ cups cooked squash • 1-14 oz. pack macaroni elbows • 1 cup almond milk • 3 Tbsps. Flour • ½ tsp. salt • ¼ tsp. nutmeg • 2-3 Tbsps. Nutritional yeast • 1 Tbsp. dry Italian herbs • ½ cup ground almonds • 1 tsp. Dijon mustard (optional) • ½ onion • ¼ cup cashews (soaked) • 2 garlic cloves
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Recipe #2: Sweet and Sour Tofu 1 tbsp. oil 1 tub medium or firm or extrafirm tofu ½ onion ½ red pepper ½ can pineapple chunks 1 tbsp. tomato sauce ½ Tbsp. light soy sauce or liquid aminos Handful of sesame seeds (optional)
Ingredients List for Kids Kan Kook WEEK 3 SUPPER Recipe #1: Spinach Wraps • 1 ½ cups fresh spinach • ¼ cup oil • 1 tsp. salt • 3 cups all-purpose flour • 1 tsp. baking powder • ¼ cup water Recipe #2: Haystacks • 1 cup cooked beans of your choice • 1 red pepper • 1 tsp. cumin • 1/3 cup fresh parsley or cilantro • ½ Tbsp. fresh lime or lemon juice • 3 tomatoes • 1 can whole corn • 1 cup sunflower seeds • 1 cup hot water • ¼ tsp. salt • 1 tsp. all-purpose seasoning • ½ tsp. onion powder • ½ fresh onion • 1 medium zucchini or yellow squash or 2 carrots
WEEK 4 DESSERTS Recipe #1: Oat Cookies • 1 ½ cups oats • ½ tsp. baking soda • ½ tsp. baking powder • ¼ tsp. salt • ¼ cup coconut oil • 2/3 cups arrowroot powder • 6 tbsps. Flax meal • 1 tsp. essence • 1 cup dark semi-sweet chocolate chips or unsweetened dark chocolate Recipe #2 Banana Ice Cream • 1 to 2 frozen bananas • 1 tsp. essence • ¾ cup cashews (soaked) • 7 dates • 1/8 cup grated coconut • 1 dark chocolate square • 1/8 cup coconut or almond milk Recipe #3: Haystacks • 1 cooked beet • ½ cup almond milk • ½ cup applesauce or crushed pineapple • ½ cup maple or honey • 2 tbsps. Coconut oil • 1 tbsp. lemon juice • 1 cup oat flour • 1 tsp. baking powder • ½ tsp. baking soda • ¼ tsp. salt • ¼ cup sugar • ¾ cup cornstarch • 1 can coconut milk • 1 tbsp. essence • 4 tbsps. Tapioca flour
Kids Kan Kook Breakfast Recipes •Banana Oat Pancakes •Sweet Potato Nuggets
Recipe # 1 Banana Oat Pancakes Ingredients: • Pinch of baking soda Prep Time: 10 minutes
Cook Time 15 Minutes Total Time: 25 minutes
• ½ tsp. arrowroot powder or cornstarch • 1 tsp. baking powder • 1 tsp coconut oil • 2 ½ tbsps. Plain yogurt • Dash of cinnamon
Recipe # 1 Banana Oat Pancakes METHOD: 1. Grind oats in a blender to a fine flour Prep Time: 10 minutes
Cook Time 15 Minutes Total Time: 25 minutes
2. Grind flax seeds until fine meal 3. Add 3 Tbsps. Water to flax meal and set aside a few minutes 4. Add oat flour, flax gel, baking soda, arrowroot/cornstarch 5. Stir well to mix
Recipe #1 Banana Oat Pancakes METHOD: 6. Mix honey or maple, yogurt, and flax gel in a separate bowl Prep Time: 10 minutes
Cook Time 15 Minutes Total Time: 25 minutes
7. Add oat mixture and rest of ingredients to blender 8. Heat non-stick pan over medium heat.
Recipe # 1 Banana Oat Pancakes METHOD: 9. Add about ½ tbsp. oil to pan to lightly coat the surface Prep Time: 10 minutes
Cook Time 15 Minutes Total Time: 25 minutes
10. Pour about ½ cup batter onto pan and gently spread
Recipe #1: Banana Oat Pancakes
Prep Time: 10 minutes
METHOD: 11. Cook pancake on low heat and flip when bubbles come up and edges firm up
Cook Time 15 Minutes
12. Cook until brown on both sides.
Total Time: 25 minutes
Note: In future, you can mix the batter overnight.
Kids Kan Kook LUNCH Recipes •Mac and Cheese Muffin Cups •Sweet and Sour Tofu
Recipe # 1 Mac & Cheese Muffin Cups Ingredients:
•1-14 oz. pack of elbows, cooked Prep Time: 10 minutes
Cook Time 20 Minutes Total Time: 1 Hour
•2 ½ cups squash, cooked •1 cup almond milk •3 Tbsps. Flour •½ tsp. salt
Recipe # 1 Mac & Cheese Muffin Cups Ingredients: ¼ tsp. nutmeg Prep Time: 10 minutes
• 2-3 tbsp. nutritional yeast • 1 Tbsp. dry Italian herbs
Cook Time 20 Minutes
• ½ cup ground almonds
Total Time: 1 Hour
• 1 tsp. Dijon mustard (optional)
Recipe # 1 Mac & Cheese Muffin Cups Ingredients: • ½ onion, chopped Prep Time: 10 minutes
Cook Time 20 Minutes Total Time: 1 Hour
• ¼ cup cashews (soak during the day or at least 15 minutes in hot water) • 2 garlic cloves
Recipe # 1 Mac & Cheese Muffin Cups Method: Prep Time: 10 minutes
Cook Time 20 Minutes Total Time: 1 Hour
1. Cook pasta, then drain and set aside in a bowl
2. Grind almonds and set aside for base and topping 3. Drain and rinse cashews
Recipe # 1 Mac & Cheese Muffin Cups Method: Prep Time: 10 minutes
Cook Time 20 Minutes Total Time: 1 Hour
4. Lightly grease muffin tins with a little oil and set aside
5. Preheat oven to 350 degrees 6. In a blender, combine almond milk, flour, squash, cashews, mustard, nutmeg, salt, nutritional yeast, garlic, Italian herbs, onion, etc.
Recipe # 1 Mac & Cheese Muffin Cups Method: Prep Time: 10 minutes
Cook Time 20 Minutes Total Time: 30 minutes
Note: You can add additional seasonings to your taste if needed.
7. Blend everything until it is smooth and creamy 8. Add the cheese mixture to the pasta and stir well to combine.
Recipe # 1 Mac & Cheese Muffin Cups Method: 9. Sprinkle a pinch of ground Prep Time: 10 minutes
Cook Time 20 Minutes Total Time: 1 Hour
almonds to the bottom of each muffin tin 10. Place a few spoonsful of pasta to each muffin tin 11. Top each pie with ground almonds
Recipe # 1 Mac & Cheese Muffin Cups Method: Prep Time: 10 minutes
Cook Time 20Minutes Total Time: 1 Hour
11. Bake for 15 to 20 minutes or until the top of pie is brown and firm
12. Remove from heat and cool for about 5 minutes before lifting pies from the muffin tins.
Kids Kan Kook SUPPER Recipes •Spinach Wraps •Haystacks
FOR MORE INFORMATION
Contact: The Veggie Gourmet
#7 Levere Crescent , Well House St. Philip, Barbados
(246) 572-0219, (246) 837-2492 Email
sales@theveggiegourmet.online Online shop
www.theveggiegourmet.online