Kid-licious Food recipe ebook

7/30/2019 Kid-licious Food recipe ebook

1/19

KID-LICIOUS

FOOD

.com.au

that adults

will love too!


2/19

Weigh It Up K I D - L I C I O US F O O D 3

Food to love at any ageThe most memorable thing about compiling t his recipe ebook for kids was the taste-testing t he

Weigh It Up team was forced to endure'. Tummies were well and tr uly rumbling by the time the

first exper iment emerged from the kitchen: rea l chicken nuggets! And later, Julies pice de rsistance:

homemade wagon wheels. All of which disappeared from the platters in a heartbeat. After that, there

was certain ly no shortage of volunteer recipe testers, which just goes to show that both big and little

people can enjoy the same food, as long as its delicious. Luckily for everyone involved, weve

got nutritious covered too!

So go ahead and rediscover some childhood favourites (made better a nd healthier), or introduce

your kids to new tastes with fun recipes such as Japanese Okonomiyaki or M iddle Eastern Kofta.

And when it comes to parties, having food allergies doesnt mean you have to sit out the birthdaycake. Try our fabulous allergy-fr iendly versions of celebration cakes, cupcakes and luscious

icings with natural colours.

Happy healthy cooking!

The Weigh It Up team

Contents

Family food rules ........................................................................ 4-5

Anatomy of a lunchbox ................................................................... 6

10 snack ideas that won't ruin dinner .......................................... 8-9

Top 10 tips for fussy eaters ....................................................... 10-12

Way back when ....................................................................... 14-15

RECIPES:

Kid food makeovers .......................................................... 16-17

Party time! (allergy-friendly cakes) ...................................... 18-21

Family-friendly meals ......................................................... 22-28

3 ways with beef mince ................................................... 30-31

Kids turn to cook ............................................................ 32-35

This e-book has been produced by the team at Weigh It Up.

All content is Copyright 2012 and should not be reproduced

without prior permission from Weigh It Up.

If you have any feedback, send us an email at

[email protected]

* Click on a section heading below to be taken directly to that page.

Barbara Macciolli

Editor & Allergy

Cooking Expert

Jlie White

Food Consultant

Hale Blieen

Dietitian

Bec Whitehea

Nutritionist

.com.au

Veg

GlutenFree

Vegetarian

Gluten Free

Dairy Free

Nut Free

Egg Free

Diabetes Friendly*

Key

* PLEASE NOTE Many of our recipes are labelled diabetes friendly, particular ly for type 2 diabetics.

If you take medication for diabetes, it's crucial you discuss this with your doctor, dietitian

or diabetes educator.

DairyFree

DiabetesFriendly

NutFree

EggFree


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RULeSFamily Food

uNO SCREEN POLICyWhether it's an iPhone, the internet or TV

in the background, it's important to remove

distractions. This will create a relaxed forum

for family conversation.

yFAMILy ROLL CALLEncourage family interaction by all members

coming to the table. More likely than not,

children seated at the table will eat the meal

that has been prepared for them.

wH2O ONLy

Serve water only at the d inner table.

This reduces the opportunity to consume

high sugary drinks.

TIPS

Add fresh fruit (slice of lemon, orange,

several blueberries) for infused f lavor.

Implement a no bottle zone. Drinking

from a glass places greater importance on

the dinner table experience.

vTHE FAMILy RESTAuRANTCooking ONLY ONE nutritious meal

encourages all family members to be

adventurous. The family home is not

a restaurant. Giving into a fussy eater,

will only fuel the fickleness.

Cook for your family, not specifically

your kids (though leave the chilli flakes

off the toddlers plate!)

xINTROduCE dESSERTServe dessert following the evening meal,

in the form of fresh fruit, muesli slice or a

glass of milk.

THIS HELPS:

Educate children that dessert isnt

always a lemon meringue pie or

chocolate mousse.

Minimize the eat and run mentality.

Greater time spent at the table equals

greater family interaction.

Gathering around a table for dinner is a centuries-old tradition. It encourages meaningful conversation

and studies show it also helps families eat healthier. But if you're juggling fussy eaters, chaotic

schedules and iPhone addictions, then it may be time to lay down the law.


4/19

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AN TS ON A LO g

(sultanas and peanut butter)

A SM AL L Cu P OFJuLIE'S LAzy SOuP*

PuFFEd RICE SLICE*

A PI EC E OF FR uI T

VEgETAB LE RI CE

PAPER ROLL S*

MINI CORN & HERBMuFFINS*

VE ggI E ST IC kS WI THSLIM HuMMuS dIP*

CHOC CHIP, BANANA& COCONuT MuFFINS*ENERgy BAR*

Here are our top suggestions on the best after

school/work snacks that will still leave room

for a good, wholesome meal.~SNACK IDeASthat won't ruin dinner

ysnacksstraightafter

school

ysnackswithin anhour before

dinner

* see recipes on our website

(www.weighitup.com.au)
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FUSSYeAteRS

top~tips foruExPOSE yOuR kIdS

TO NEW FOOdS

Put away the processed, sugary snacks and

put new, fresh foods on the kitchen bench.

If your kids are hungry, they will eat what

is available.

vBE PATIENTIt is important to remember t hat it may

take up to 6-10 exposures to a single food

for your child to learn to like it. If they say

no the first time, conti nue to offer it.

Remember to change the way it's cooked

or served to keep things interesting.

wENCOuRAgE SELF FEEdINgChildren go through a number of

developmental stages including their ability

to feed themselves. Being actively involved

in their feeding will help develop your childs

skill set and will encourage them to inspect

and appreciate the food they're served.

xkNOW WHEN TO RESPONdChildren crave your attention. Be sure

to sing your child with praise when they

are eating happily and ignore them when

they are complaining. They will quickly

get the message.

yAL L HA Nd S ON dE CkInclude your children in all areas of the

cooking process from purchasing and growing

food, to preparation and cooking. They will

love being involved and will be more inclined

to taste their delicious creations.

zFOOd BARgAININgDon't use food as rewards or punishment.

This makes the wrong foods more desi rableand it undermines healthy eating habits.

{BE A gOOd ROLE MOdELYou cannot expect your kids to be good

eaters if you are fussy yourself. Cook with

variety - include new and exciting foods in

your own diet, and make these foods the

norm in your household.


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|IT IS Ok TO S Ay NOIt's ok to allow for some individual

preferences, but when a child refuses most

things, you need to ask yourself is it the food

or is it the behaviour? Are they just tryi ng to

assert their independence? Keep trying.

}gET THEM ExCITEdLet your child, smell, touch and taste the

new food, let them experience the food

through multiple senses. Ask them what they

think and how they would like it cooked. Let

your child know their opinion matters.

~RESPECT yOuR CHILdSAP PE TI TE

Children are sma ll and hence have small

appetites. Avoid feeding your child close

to meal time, and do not expect them to

eat an adult-sized portion.

tip: Avoid asking 'whatdo you want to eat?' but rather

offer them a choice within

limits: "Would you like this

food or that food?"

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8/19


EmilyBoylin,Bondi Bum

RadekSali

CEO,SwisseVitamins

BeckWhitehead

Nutritionist

SharonThurin

Founder, SlimSecrets

1 As a kid I hated cauliflower, but I love it as anadult! My favourite cauliflower recipe is to steam

it with onion and garlic and then chuck it in the

food processor until its super smooth.

2 I was a super fussy eater as a kid but appar-

ently my favourite dinner was A Mixture

full of random items: chopped apple, water

biscuits with cream cheese, raisins, mini

babybel cheese, bread sticks and carrot

sticks. My brother used to call it rabbit food!

1 The food I hated as a childand now love is avocado.

2 Frozen fruit smoothies with

all different sorts of fruits

(best with pine apple, straw-

berries, banana, passion-

fruit), lots of ice, fresh or-

ange juice and then blended.

Served in a tall glass, we all

loved this as kids (and still

do now).

1 As a little tacker, I despised apricots!Maybe due to a bad experience with my

mum's Apricot Chicken when I was very

young. My Mum was a great cook, but

never mastered this recipe!

2 A creamed-corn and tasty cheese

jafe was renowned in our house!

1 Oysters. Growingup has its perks.

2 Schnitzel. It takes

me home every

time.

JulieWhiteFoodConsultan

t

BarbaraMacciolliEditor& AllergyCookingExpert

HayleyBliedenDietitian

The foods we eat tell others a lot about who we are and where we come

from. We asked our Weigh It Up experts two questions to give us some

insight into the foods they loved and loathed as a child.

Q1 What foo i o hate as a chil bt now enjo as an alt?

Q2What was or favorite chilhoo recipe?

1 Just about everything. I wouldonly eat eggs, corn and potatoes

until I was about 12! Have cer-

tainly made up for it since!

2 Egg and creamed corn jafe

cooked in a 'real' jafe iron

over a camp re. (Also a baked

potato wrapped in foil and

cooked in the coals of the re).

Tinned beetroot. I can (just)

eat it roasted or grated in a

salad now, but I would still

never touch the stuff in a

sandwich or burger!

My mum's lasagne with

handmade pasta being

Italian, she makes a superb

one. But my guilty little

secret was my neighbour's

after-school snack: cheese

and honey sandwiches.

1 As a child I would not go near fish. Mum tried everything andevery cooking technique, but I'd prefer to go hungry than eat it.

Now, I cant get enough of it.

2 I loved food then like I love food now! Favourite childhood

recipe was denitely Mums chocolate chiffon cake. Only

came out on birthdays, but boy was it a treat!

wAY bACK wheN...with our experts


9/19


Fish Fingers

cup oat bran

cup semolina

tsp salt

zest of a lemon

cup skim milk yoghurt

1-2 tbs water

400g white fish fillets

150 g cauliflower

1 egg white

2 tsp fish sauce

small onion, chopped

1 clove garlic, chopped

Preheat oven to 220C and line a baking tray

with baking paper.

Combine oatbran, semolina, salt and zest in

a bowl for the crumbing, and set aside. In a

separate bowl, whisk together yoghurt and water

and set aside.

In a food processor, blend fish, caulif lower,

egg white, fish sauce, garlic and onion until a

smooth paste is formed.

With wet hands, roughly form 2 tablespoons

of mixture i nto a cigar shape, dip in yoghurt

then roll in crumbs, forming a rectangular

shape.

Place on baking tray and using a f lat-edged

spatula to help shape the fingers i nto rectangles.

Spray with oil and bake for 20-25 minutes or

until golden brown.

Real ChickenNuggets

300g skinless chicken thighs, rough ly chopped

400g tin cannellini beans, well rinsed & drained

1 garlic clove

onion

tsp salt (optional)

Batter:

cup cornflour

2 egg whites

tsp salt (optional)

pinch of white pepper

2 tbs cold water

Preheat oven to 100C (this is just to keep

warm until all are cooked and ready to serve).

Place chicken, beans, garlic, onion and salt in

a food processor and blend to a paste. With wet

hands, form tablespoons of paste into nugget

shapes and set aside.

Whisk batter ingredients together. Heat a

non-stick pan over medium heat and spray with

oil. Dip nuggets into stirred batter, draining off

excess, and add to pan, cooking until golden on

both sides (about 3 m inutes on eac h side).

Cook a few at a time, keeping cooked ones

warm in the oven until ready to serve.

1 small onion, finely chopped

1 tsp garlic, f inely chopped

1 tsp dried thyme

2 tsp seeded mustard

1 tbs tomato paste

250g lean beef mince

125g Rainbow Salad mix (available at Safeway/

Woolworths (grated carrot, beetroot, broccoli stems)

50g low fat grated cheese

half a tin of 40 0g kidney beans, drained,

rinsed & roughly mashed

2 tbs chopped parsley

salt & pepper to taste

To serve:

Mixed lettuce

2 tomatoes, sliced

Tomato sauce (2 tsp per person)

4 wholegrain (or gluten free) bread rolls,

warmed in the oven

1 avocado (1 tbs per person)

Combine all the burger ingredients in a large

bowl and massa ge the ing redients tog ether well

with wet hands.

Take cup of mixture, roll into a ball and then

flatten to form a burger. Chill for 30 minutes.

Heat a non stick frypan over medium heat,

spray with oil and cook burgers, for 8-10 minutes

each side.

To assemble, spread sauce on base of roll, add

burger, tom ato slices, let tuce and avoc ado.

Kid Food

MakeoversDairyFree

DiabetesFriendly SERVES 4

GlutenFree

NutFree

DiabetesFriendly MAKES 12, SERVES 4

NutFree


GlutenFree

NutFree

EggFree

Complete MealBurger


10/19


Whether youre having a party for kids, adults

or both a party food spread doesnt have to

mean junk food. Ditch the sugary and processed

foods and make healthy treats colourful, fun

and appetizing.

PARtYtime!

NIbbLeSideas for party

Healthy sausage rolls - grate vegetables

such as zucchini and carrot into beef,

chicken or lamb mi nce (dont use fatty

sausage mince) or try a vegetarian version

with a can of mashed beans such as kidney

or cannellini, grated vegetables, sweet

potato mash and bind with an egg. Or check

out the sausage rolls recipe on our website.

Wholemeal apple pikelets

(check out our website for this recipe)

Makepinwheels by rolling up bread or

wraps and then slicing to serve, or use

cookie cutters to make fun sandwich shapes

Fruit kebabs

Mini bagels, sandwiches or wraps

with healthy fillings such as:

- chicken and avocado

- tuna, corn & light mayo

- grated carrot & cream cheese

- falafel & hummus- egg & lettuce

Homemade fruit & yoghurt icy poles -

blend fru it such as str awberr ies and yoghur t

and freeze in ice-block moulds

Vegie sticks with hummus or guacamole dip

Air-poppedpopcorn (lightly salted)
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11/19


Colour NaturallyNo need to reach for the artificial colours in bottles

when it comes to colouring cake and co okie icings.

Theyre linked to hyperactivity in kids and have no

nutritional benefit, so try to colour naturally with fr uit

and vegetable juices instead. The colours wont be as

vibrant as an E-number, but they still yield beautiful

hues and tints and are much better for you.

PINkAny red berry such as fresh or frozen cherr y,

raspberry, pomegranate, blackberry, even watermelon

juice (if you want a peach hue). Beetroot juice should

give you a hot pink.

gREEN Spinach juice, or for adults, try a drop

ofSwisse Chlorophyll.

PuRPLEBlueberry or grape juice.

yELLOWA pinch of turmer ic is all you need dont

worry, its a relatively mild spice so your cupcakes

wont taste like curry!

ORANgE Carrot juice.

BLuE Try simmering red cabbage to extract its

purple juice, then gradually add some bicarb soda

to the water it tur ns blue!

Carrot Cupcakes

2 eggs

150g raw caster sugar

150ml sunflower oil

225g gluten free self-raising flour mix

2 tsp gluten free baking powder

pinch of salt

teaspoon ground nutmeg

1 tsp ground cinnamon

175g finely grated car rot1 ripe banana, mashed

Preheat oven to 180C and line a 12-hole

muffin pan with cupcake li ners.

Combine oil, sugar and eggs into a large

mixing bowl and whisk until well combined.

In a separate bowl, sift together the flour,

baki ng powder, salt and s pices and then fo ld

gently into the liquid mixture. Fold in the

remaining ingredients and pour batter into

cupcake liners, filling 2/3 full.

Bake for approximately 25 minutes or until

a skewer inserted into the middle comes out

clean. Once cool, decorate with dairy free

cream cheese icing.

Chocolate Cake

100g plain flour

50g wholemeal flour

150g raw caster sugar

50g cocoa powder

tsp salt

1 tsp soda bicarbonate

225ml rice or soy milk

50ml vegetable oil

1 tbs white vinegar

1 tbs vanilla extract

Preheat oven to 180C. Grease a 20cm round

tin and line with baking paper. Sift together in

a large bowl the f lours, sugar, soda bicarbonate,

cocoa and salt. In a separate bowl, mix together

the milk, oil, vinegar, vanilla and add to the dry

ingredients, mixing well until smooth.

Bake in the oven for about 30-40 minutes,

until risen and fir m to touch. Cool in tin for

10 minutes then turn onto a wire rack. Remove

baki ng paper and let c ool completely.

Chocolateganache

cup soy or rice milk

1 cups dairy-free chocolate

In a small saucepan over low heat, heat milk until

hot then add broken chocolate. Stir over very low

heat until mixture is well combined and chocolate

has a glossy finish. Remove from heat, and either

drizzle over cake while still warm or cool then

beat unti l fluf fy for spre ading.

Cream cheese

icing125g light cream cheese (softened)

or dairy free cream cheese

2 tbs icing sugar

1 tsp finely grated lemon rind.

Combine and beat until smooth, t hen spread

a thin layer over each cupcake.

Dont let anyone miss out because of food allergies

or intolerances. These allergy-friendly cakes and

icings are just as delicious as the regular versions!

CAKeSallergy-friendly

DairyFree

12 SERVESNutFree

EggFree

DairyFree

ICES 1 X 20CM CAKEGlutenFree

NutFree

EggFree

ICES 12 CupCAKES

DairyFree

MAKES 12GlutenFree

NutFree

DairyFree

GlutenFree

NutFree

EggFree
http://www.swisse.com/http://www.swisse.com/http://www.swisse.com/


12/19


2 cups skim milk

2 tsp stock powder

2 tbs cornflour, blended with 2 tbs of skim mil k

425g tinSafcol Tunain springwater, drained

1 cup mixed peas and corn

Topping:

cup rolled oats

3 tbs parmesan cheese


Preheat oven to 180C and spray an ovenproof

dish with oil. Heat milk and stock powder in a

medium saucepan over low heat until warm.

Add blended cornflour and stir until sauce

begins to t hicken. Dont boi l or sauce wil l burn

and wont thicken. Add tuna and vegetables and

transfer mixture to prepared dish.Roughly process topping ingredients to a

crumb and sprinkle over tuna mixture, spray

with oil and bake for 30 minutes or until golden

brown.

Allow to cool for a few minutes before serving

with brown rice.

Tuna Mornay

eco tip: Makethe switch to sustainably-

caught tuna and protect

endangered marine life

family-friendlymeals

DiabetesFriendly

SERVES 4NutFree

EggFree
http://www.safcol.com.au/http://www.safcol.com.au/http://www.safcol.com.au/http://www.safcol.com.au/


13/19


1 onion, roughly chopped

2 carrots, roughly chopped

2 celery stalks, roughly chopped

1 clove garlic, crushed

1L chicken stock

400g chicken breasts, scored in the thicker

parts for even cooking

400g tin creamed corn

50g baby spinach

20 sticks wholemeal (or gluten free) spaghetti,

broken int o pieces

1 tbs chopped basil

40g bean shoots


Blend onion, carrot, celery and garlic to a rough

a paste in t he food processor.

Heat a non-stick saucepan over medium heat,

add blended vegetables and cook for a few minutes.

Add stock and simmer gently for 10 minutes to

allow flavors to infuse.Add chicken fillets and return pot to a gentle

simmer for about 10 minutes. Remove from

heat and stand covered for 10 minutes. Remove

chicken, allow to cool slightly before using t wo

forks to shred chicken.

Add corn and spaghetti and return stock to the

boil for a round 8 mi nutes or unti l pasta is co oked.

Adjust seasonings.

Add spinach, chicken and basil to soup, and stir

through before serving. Top each bowl with bean

shoots and parsley.

Sausage & RootVegetable Bake

2 thin sausages-gluten free

bunch baby purple carrots, scrubbed,

trimmed & sliced diagonally into 2cm pieces

bunch baby orange carrots, scrubbed,

trimmed & sliced diagonally into 2cm pieces

4 Kipfler potatoes, washed and cut in quarters

150g sweet potatoes, cut in 2 cm chunks

1 tsp crushed garlic

2 tsp balsamic vinegar

1 tsp dried Italian herbs

salt and pepper

1 tbs picked parsley leaves

Preheat oven to 180C. Place sausages in a

saucepan of cold water and bring to a gentle simmer

for 3 minutes. Remove sausages and allow to cool

slightly before slicing on the diagonal. Set aside.

Spray a baking dish with oil, add vegetables,

garlic, vinegar and herbs, spray well with oil and

toss.

Place in oven for 10 minutes, add sliced sausages,

season with salt & pepper and continue to cook

for another 20-30 minutes or until vegetables and

sausages are golden. Toss with parsley leaves to

serve

tip: For a vegetarianversion, substitute sausage

with 200g oil-sprayed

diced tofu.

DairyFree

DiabetesFriendly

SERVES 2GlutenFree

NutFree

EggFree

DairyFree

DiabetesFriendly

SERVES 4GlutenFree

NutFree

EggFree

Cock-a-doodlicious Soup


14/19


Bread & ButterlessPudding

1 cup skim milk

1 egg

2 tbs reduced-sugar marmalade

1 tsp vanilla extract

3 thick slices of good quality fr uit bread,cut into 2cm pieces

1 tbs shredded coconut

Preheat oven to 180C. Spray 2 x 250ml (1 cup)

capacity ovenproof dishes with oil.

Lightly whisk milk, egg, marmalade and vanilla

in a medium bowl.

Add bread, stirring gently to ensure a ll bread

is coated in milk mi xture. Spoon among dishes,

sprinkle with coconut and bake for 3540 m inutes.

Serve with low-fat yoghurt or ice-cream. intolerances?You can substitute good

quality gluten-free fruit loaves

or buns. Or for dairy and egg

free, add 2 tsp cornflour to

rice or soy milk.

100g pumpkin, grated

1 zucchini, grated

250g white cabbage, finely shredded

75g bean shoots

1 cup wholemeal flour

2 sachets of dashi* (or miso) paste

made up in cup hot water

1 egg, beaten

60g lean ham, chopped

2 tbs kecap manis (Indonesian sweet soy sauce)

2 tbs low fat Greek yoghurt

2 sandwich or snack snap lock bags

1 spring onion, finely sliced diagonally

(*Asian section of supermarket)

Combine vegetables, flour, dashi a nd egg in

a bowl and mix well.

Heat a medium sized non stick fry pan over

low-medium heat, spray with oil, add a quar ter

of pancake batter and top with a quarter of the

sliced ham. Cook for 8-10 minutes and gently

flip the pancake over to cook the other side.

Place soy and yoghurt i n separate snap lock

bags. Remove panc ake from pa n when pancake

is cooked through.

Make a small snip in the corner of t he plastic

bags and d rizzle over soy sauc e and yoghur t in

a zig zag pattern. Sprinkle with onions to serve.

Okonomiyaki(Japanese pancake)

The original and authentic way to make this Okonomiyaki dish is to use Japanese mayonnaise and a sauce

known as Okonomi Sauce, both of which can be difficult to find, so weve adapted the recipe slightly.

pronounced:o-kon-o-mee-ya-kee

DiabetesFriendly

SERVES 4NutFree

DiabetesFriendly

SERVES 2NutFree


15/19


18 shredded wheat biscuits

60g mini marshmallows

2 tbs strawberry jam

150g dark melting chocolate

9 fresh raspberries, cut in half

Preheat oven to 200C. Place biscuits on a

bakin g tray, top each wit h 4 mini m arshma llows

and bake for 1-2 minutes (or microwave for 20-30

seconds.) With a knife dipped in or sprayed with

oil, to prevent sticking, quickly spread melted

marshmallows over the biscuit.

Meanwhile put chocolate in a snap lock bag

and place in a bowl over a pot of boiling water,

turning regularly until melted. (Or place in

the microwave and cook for approximately 2

minutes, in 30 second increments, massaging in

between to help d istri bute the choco late to meltthoroughly).

Top each biscuit with teaspoon of jam and

spread. Once chocolate has melted, snip a small

corner off the bag and pipe chocolate over the

biscuit , spreadi ng with a kn ife.

Place in the fridge for 30 mi nutes or until the

chocolate is set. Top each with half a raspberry

and serve.

We couldnt wait to makeover this recipe and these are as good as the originals, minus the guilt!

fact:Launched

in 1948 Wagon Wheels

got their name from their

shape and the popularity

of the Wild West

at the time.

Homemade

Wagon WheelsMAKES 18Nut

Free
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16/19


BakedCannelloni

1 cup skim milk

1 tbs cornflour blended with some of the milk

200g tub of low fat cottage cheese

salt & pepper

1 small onion, finely chopped

1 stick celery, finely chopped

1 medium carrot, chopped

2 cloves garlic

1 egg

2 tbs pesto


8 pieces fresh lasagne sheets

50g low-fat mozzarella cheese, grated

Preheat oven to 180C and spray an oven-proof

dish with oil.

To make the white sauce, heat milk in a small

saucepan over medium heat until warm and add

cornflour, stirring until thickened. Add cottage

cheese and blend sauce till smooth with a stick

blender. Set asid e.

Meanwhile, process onion, celery, carrot,

garlic, egg and pesto to a fine paste in a food

processor. Combine this in a bowl with the beef

mince, season with salt and pepper and using

your hands massage the mixture together so its

well combined.

Divide mixture to make 8 portions. Lay pasta

on a flat surface and spoon mixture onto edge of

each sheet and roll up, stuffing any spilled filling

in the ends.

Place in prepared dish with seam side down,

cover with white sauce and top with grated

cheese.

Bake for 30-40 minutes or until bubbling and

golden. Cool slightly before serving with salad.

Burritos

1 onion, finely chopped

1 garlic clove, crushed


1 tsp paprika

pinch cayenne pepper (to liking)

400g tin Four Bean Mix, drained & rinsed then

mashed or blended

200g bottle Taco Sauce

1 cup water

4 wholegrain (or gluten-free) tortillas

1 cup Super Slaw* or precut coleslaw

(*See page 35 for recipe)

Heat a non stick fry pan over medium heat.

Spray with oil and add onion, garlic and mince

and cook until meat has browned, breaking up

any clumps whilst cooking.

Add paprika, cayenne, beans, Taco sauce and

water. Bring to the boil, reduce to a simmer then

continue to cook until liquid has been absorbed.

Cool slightly, add to tortilla with coleslaw,

fold up the base and two sides, and grill in a

preheated sandwich press.

MiddleEastern Kofta

1 small leek, chopped

1 clove garlic, minced


2 x 125g tins chickpeas, drained & well rinsed

1 tbs chopped coriander stems and leaves

2 tsp tahini

1 egg

tsp ground cumin

tsp ground coriander

tsp sumac

zest of a lemon

10g pine nuts

4 bamboo skewers, soaked in water for 30 minutes

2 tbs low fat tzatziki

Combine all ingredients in a food processor until

a smooth paste is formed. Take cupfuls and with

wet hands, mold around each skewer to form a

sausage and place in fridge for 30 minutes.

Preheat a BBQ or grill over medium heat and

cook koftas turning regularly until brown.

Serve with yoghurt and brown rice.

MINCewith beef

Vegetarian?Swap mince for tinnedlentils - still loads

of protein and fibre.

tip: For a quirkytwist make your

Koftas look like

little mice!


GlutenFree

DiabetesFriendly

MAKES 8, SERVES 4

DairyFree

DiabetesFriendly

SERVES 4GlutenFree

NutFree

EggFree

wwAYS


17/19


Apricot& Coconut Balls

cup dried apricots

cup golden sultanas

1 cup walnuts (if you have nut allergies,

substitute sunflower ker nels)

cup desiccated coconut (for rolling)

In a food processor, grind the nuts or sunflower

kernels to a coarse powder. Then add the dried fruit

and process the mix finely.

Form tablespoons of the mixture into balls, then

roll in coconut. Keep refr igerated or freeze.

reen OgreSmoothie:

This is a great way to add some colour without

the artificial chemicals, and at the same time get

some beneficial green into your kids.

1 medium orange (zest & flesh)

1 banana, sliced

15 baby spinach leaves


1 tsp honey, blended with 2 tsp of boiling water

4-6 ice cubes

Garnish:

1 strawberry or slice of banana

Using a zester, zest orange skin. And then peel

orange and roughly cut flesh into smaller pieces.

Combine all ingredients (except for a sprink le of

zest and the garnish) in a blender until smooth.

Garnish with zest, and strawberry or banana slice.

Kids turnto cook

DairyFree

DiabetesFriendly

MAK E S 1 2GlutenFree

NutFree

SERVES 1GlutenFree

NutFree

EggFree


18/19


Honey SoyDrumettes

300g chicken dr umettes (or winglets)

2 tbsp soy sauce

2 tbsp honey

3 tbsp tomato sauce

2 tsp sesame seeds (optional)

Preheat oven to 180C. Combine all ingredients

and marinate for at least an hour. Line drumettes

on an oven tray lined with baking paper and bake,

turning once, for around 20 mi nutes. Sprinkle

with sesame seeds during the last 5 minutes.

Super Slaw

This is a very quick and easy d ish to make. It can

be prepar ed ahead as t he dressing w ill sof ten the

cabbage the longer it stands.

2 tsp currants

1 tsp honey

2 cups of precut coleslaw (or a combination

of cabbage and carrot)

40g baby spinach leaves

1 tbs pumpkin seeds

2 tsp white wine vinegar


1 tsp fi nely chopped parsley

Soak currants in a bowl with 2 t sp of boiling

water and honey for at least 15 minutes.

Toss coleslaw, spinach and pumpkin seeds in a

bowl. Add cu rrants to coleslaw, including s oakin g

water with vinegar and yoghurt, and parsley and

combine well.

150g lamb fillets, cut i nto approximately

2 cm cubes (youll need 12 pieces)

1 tbs lemon juice

1 tsp dried oregano

1 tsp chopped rosemary

1 clove of garlic, minced

60g haloumi, cut into 6 cubes

6 cherry tomatoes

6 bamboo skewers, soaked in water for

20 minutes (this prevents burning)

fresh herbs such parsley, thyme, oregano to serve

lemon to serve

Combine lamb pieces, lemon juice, oregano,

rosemary and garlic in a f reezer bag and stand

in a bowl for at least 30 minutes. Turn the bag

regularly to ensure all pieces are coated by the

marinade.

Preheat BBQ or grill pan over medium to

high heat. Thread a piece of meat onto skewer,

followed by a piece of cheese, another piece

of meat and finish with a tomato.

Spray kebabs with oil and cook for a few

minutes on each side.Squeeze over lemon juice and garnish with

herbs to serve.

Kids love eating and maki ng these little kebabs. Great snacks, ideal for lunch box meals or serve

with cous cous, or in a wrap, with Super Slaw or salad.

reek Lamb

KebabsDiabetesFriendly

SERVES 2GlutenFree

NutFree

EggFree

DairyFree


GlutenFree

NutFree

EggFree

DiabetesFriendly

SERVES 2Veg GlutenFree

NutFree

EggFree


19/19

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Kid-licious Food recipe ebook

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