The Wishing Plate (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children) as a snack; preparation time 5 minutes
A plate full of alkalising, anti-cancer vegies that are heart saving and mood boosting ... what more could you wish for? Your child, on the other hand, may prefer the Ben10 Puzzle Game or Barbie Pink Glamour Campervan. Make all your wishes heard with the Wishing Plate. You will need to buy a decorative plate that you exclusively use as the Wishing Plate. (See ‘The rules for the Wishing Plate’.)
range of vegetables such as:
1 carrot, peeled and chopped into sticks
1⁄2 small red capsicum (pepper), cored and sliced into sticks
1 stalk celery, strings peeled, sliced into sticks
1⁄4 cup Hummus Dip or dip of choice (optional)
Arrange vegetables onto a fun looking platter and serve with dip.
NOTES
I often use only two types of vegetables, such as celery and carrot, on any one day and vary what I use daily. Some days I include one type of nutritious fruit such as apple, pear or apricot, along with the vegetables. For variety: 1 small cucumber, cut into sticks; 1 small zucchini cut into sticks; 4 broccoli florets (these are better lightly steamed for 2 minutes); peeled raw mushrooms; Avocado Dip/Spread or diced avocado.
EP: favour celery, green beans, peeled pear, cabbage and carrot.
Power Fruit Platter (GF, EP, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 10 minutes
Fruit gives you energy to play and have fun with your friends. Its power comes from the unique combination of anti-cancer flavonoids, vitamins, minerals, dietary fibre and enzymes. I have listed some of the most nutritious types. (See ‘What’s in season right now?’.)
2–3 seasonal fruits of choice, such as:
diced avocado
cherry tomatoes
blueberries
green or red apple (peeled if necessary)
pear (peeled if necessary)
apricots
banana
grapefruit wedges (remove peel for toddlers)
mulberry
diced papaya
watermelon balls
Prepare the fruit (wash, peel and/or cut as necessary). Arrange on a decorative plate. Then call it the Power Fruit Platter.
NOTES
EP: favour peeled pear, peeled green apples (not too much), ripe banana and papaya.
The Adventure Tasting Game (GF, EP, V&Vn)
Serves 2+; preparation time 10 minutes
Can you win the cracker game? All you need is a range of ingredients and your imagination.
plain multigrain crackers/rice cakes/crispbread
variety of toppings, such as:
fruit (apple, pineapple, tomato, grapes, banana, sultanas/golden raisins)
vegetable slices (carrots, cucumber, red capsicum/pepper, celery, lettuce)
protein (smoked salmon, canned tuna, roast chicken, cooked lamb, firm tofu, freshly sliced cheese)
Arrange your chosen ingredients onto one or two fun looking platters. Then see who can come up with the most inventive combinations of toppings for their crackers. (Thanks Lizzie Hunter for this great idea.)
NOTES
EP: favour peeled pear, peeled green apples (not too much), ripe banana, papaya, celery, carrot, iceberg lettuce, tuna, salmon, chicken, lamb and tofu.
GF: use gluten-free crackers.
Strawberry and Honey Muffins (Happy Muffins) (GF, V&Vn)
Makes 11–12 medium muffins; preparation time 12 minutes, cooking time 15 minutes
Honey has calming properties and it was once thought that strawberries attracted prosperity and harmony, so it’s no wonder these muffins are happy. BTW, they’re also delicious, fibre filled and potassium rich, and with no butter or white sugar needed, they make a healthy lunch box addition. Strawberries are in season from late autumn to mid spring; at other times of the year try peeled pear or canned apricots (or seasonal fruit of choice).
1 egg or equivalent egg substitute
1⁄3 cup honey
1⁄2 cup organic soy milk or milk of choice (GF: malt-free soy milk)
1⁄4 cup rice bran oil (or light/flavourless olive oil)
1 1⁄2 cups wholemeal self-raising flour (or gluten-free self-raising flour)
1⁄2 teaspoon bicarb soda (baking soda)
2 shakes (1⁄4 teaspoon) cinnamon
1x250g (9oz) punnet strawberries, tops removed and diced
1 handful sultanas (golden raisins; optional) fine desiccated coconut
Preheat the oven to 180°C (355°F). Place paper patty pans into the holes in a 12–cup muffin tray (or alternatively grease a 12–cup muffin tray). In a small food processor, blend the egg, honey and milk until smooth. Then, while the motor is running, open the shute and slowly drizzle in the oil and blend well until smooth and creamy.
In a large mixing bowl, mix the flour, bicarb soda and cinnamon. Add the strawberries, sultanas and the wet ingredients and briefly stir with a wooden spoon until just mixed (do not over-mix). Spoon the mixture evenly into each muffin cup, filling high, and sprinkle generously with desiccated coconut (this gives them a gorgeous party look). Bake for 15–18 minutes or until slightly golden on top. Cool on a wire rack.
NOTES
These muffins can be stored in the freezer for three months (as if they’ll last this long!). You can pop one straight into a lunch box to defrost.
These muffins are ultra healthy and some kids might prefer more sugar and white flour instead of wholemeal (it’s entirely up to you). You can make a white flour version by substituting the wholemeal flour with 1 1⁄2 cups of unbleached organic self-raising flour or use gluten-free self-raising flour as it looks and tastes like white flour. However, I recommend you try the wholemeal version first.
Party treats: make these healthy muffins into birthday party treats by adding 2 tablespoons of soft brown sugar to the mix.
Pear Muffins (EP, GF, V&Vn)
Makes 12 medium muffins; preparation time 12 minutes, cooking time 15 minutes
Have you noticed how friendly muffins are? They don’t backstab you in the playground and these ones won’t aggravate your eczema (if you have it). Pears are in season from late summer to early winter but tinned ones are always loitering in the back of the cupboard.
1 egg or equivalent egg substitute
1⁄3 cup golden syrup (or real maple syrup)
2 tablespoons organic soy milk or milk of choice (GF: malt-free soy milk)
1 large ripe banana, chopped
1⁄4 cup rice bran oil
1 1⁄2 cups wholemeal self-raising flour (or gluten-free self-raising flour)
1⁄2 teaspoon bicarb soda (baking soda)
2 tablespoons carob powder, sifted (optional)
2 large pears, peeled and diced (use lots of fruit)
Preheat the oven to 180°C (355°F). Place paper patty pans into the holes in a 12–cup muffin tray (or alternatively grease the muffin tray). In a small food processor, blend the egg, golden syrup, soy milk and banana and process until smooth. Then, while the motor is running, open the shute and slowly drizzle in the oil and blend well until smooth and creamy.
In a large mixing bowl, mix the flour and bicarb soda together (and add carob powder if desired). Then add the pears and the wet ingredients and briefly stir with a wooden spoon until just mixed (do not over-mix to ensure the mixture stays light and fluffy). Spoon the mixture into the muffin tray (be generous). Bake for 15–18 minutes or until mostly cooked through and golden on top (do not overcook). Test with a toothpick. Cool on a wire rack. Dance in the rain (just a thought).
Ants on a Log (GF, V&Vn)
Serves 2 (4 sticks each); preparation time 5 minutes
This healthy recipe is a fun way to present celery for your child.
4 celery stalks
light cream cheese or hummus
sultanas or raisins
Wash/scrub celery then remove the stringy bits from the back of the
celery stalks using a potato peeler. Cut celery stalks into ‘sticks’ (each approx. 6–8cm/2 1⁄2–3in long). Spread cheese into the groove of the celery sticks, then dot with sultana ‘ants’.
NOTES
This recipe can be made dairy free by using hummus instead of cream cheese.
More-ish Muesli Slice (V&Vn)
Makes 14 bars; preparation time 15 minutes, refrigeration time 1 hour
Theseno-bake muesli (granola) bars are soft, slightly crumbly and totally sweet and delicious. Rich in omega-3, vegetarian protein, potassium and cholesterol-lowering beta glucan from the oats. Pop them in the lunch box, enjoy them with yoghurt or fruit salad or on their own as a healthy snack or dessert. Ideal for people who don’t like to eat a traditional breakfast.
1 1⁄2 cups rolled oats
1 1⁄2 cups chopped mixed dried fruit/fruit medley (see notes)
1⁄2 cup sultanas (golden raisins)
2⁄3 cup almonds
1⁄3 cup whole linseeds/flaxseeds
1⁄2 cup freshly squeezed orange juice (1 large orange)
desiccated coconut, to sprinkle (optional)
Place all ingredients (except for the desiccated coconut) in a food processor and process until mixture sticks together and the nuts are well chopped (do this in batches if necessary). Line a shallow, rectangular (approx. 20cmx26cm/8x10in) storage container with baking paper. Sprinkle the desiccated coconut into the lined container. Then spread the fruit mixture evenly into the container, pressing it flat with a spatula or dessert spoon. Sprinkle with desiccated coconut and press again. Cover and refrigerate for at least an hour. Remove from the fridge and cut into small bars. Store in the refrigerator.
NOTES
If your child’s school has a nut-free policy, exchange the almonds for 2⁄3 cup processed wheat bran or 2⁄3 cup green pumpkin seeds (pepitas).
GF: Make this recipe gluten free by swapping the rolled oats for 1 cup processed rice bran and an additional 1⁄2 cup desiccated coconut.
EP: this recipe is not suitable if you have eczema, psoriasis or salicylate sensitivity. Try the Pear Muffins recipe instead.
Dried fruits usually contain preservatives. If your family members are sensitive to additives or if they have asthma, substitute the mixed dried fruit with 1⁄2 cup sultanas and 1 cup preservative-free dried apricots (available from health food shops).
Toasted Fruit Loaf (V&Vn)
Makes 10 slices; preparation time 10 minutes, soaking time 1 hour, cooking time 40 minutes
This fibre-rich, tasty fruit loaf contains alkalising potassium, iron, beta carotene and cinnamon to help balance blood sugar. It’s suitable for lunch boxes and perfect as a grown-up snack when serving tea to guests. For a special treat, top the slices with a smidgin of butter after toasting.
1 cup dried apricots, cut in half
1 cup sultanas (golden raisins)
1 cup bran (such as wheat or rice bran)
1⁄4 cup soft brown sugar
1 1⁄2 cups organic soy milk or milk of choice
1 1⁄4 cups wholemeal self-raising flour
3 shakes (up to 1 teaspoon) cinnamon
Preheat the oven to 180°C (355°F). In a bowl, place the apricots, sultanas, bran, sugar and soy milk and soak for 1 hour. Do not soak for longer. After an hour, mix in the flour and cinnamon.
Transfer mixture to a loaf tin and bake for 40 minutes or until cooked. Allow to cool, then cut into thick slices as needed. Before serving lightly toast the slices for a delicious snack or lunch box addition. (Thanks Merle Norris for this modified recipe).
NOTES
Dried apricots contain preservatives so if you have asthma or are sensitive to preservatives use preservative-free dried apricots, available from health food shops, or alternatively use chopped, pitted dates.
Popcorn (GF, V)
Serves 4 (2 adults and 2 children); preparation time 2 minutes, cooking time 2–4 minutes
Treat the kids with a bowl of popcorn. It’s free of nasty cinema-popcorn additives and makes a fun after-school or special DVD night snack.
2 teaspoons extra virgin olive oil
1⁄3 cup popping corn
2 tablespoons melted butter
1 teaspoon dried parsley flakes or fresh parsley, finely chopped
Heat the oil in a covered heavy-based saucepan on high heat. Test if the oil is hot enough by tossing a corn kernel into the oil: if it sizzles, it should be hot enough. Add the popping corn, cover with a lid and shake the pan to coat the corn in oil. Be careful to ensure the corn does not burn. There are two ways to do this: a) hover the pan just above the hot plate and shake lightly, or b) keep the pan on the hot plate and reduce the heat to medium. Shake the pan often, holding the pan just above the hot plate, securing the lid with your other hand, and move pan back and forwards briefly. Once the corn is mostly popped, remove from heat. Drizzle on the melted butter and sprinkle on parsley (sea salt is optional). Serve warm or cold. Will last for 1–2 days if stored in an airtight container on the bench.
Chicken and Mint Meatballs (GF, EP)
Serves 4 (2 adults and 2 children); preparation time 15 minutes, cooking time 14 minutes
Make gourmet nuggets that the kids will love or super-healthy steamed meatballs with a lime and ginger dipping sauce that’s to die for. Secret ingredients: ginger and lots of mint. Use a food processor to make this recipe quick and easy. For dinner, serve the meatballs with brown rice and steamed vegetables.
extra virgin olive oil
1 brown or red onion, peeled and roughly chopped
3 heaped handfuls mushrooms, washed thoroughly, stems trimmed, roughly chopped
1 tablespoon freshly grated ginger (see ‘Grating ginger’)
1 tablespoon freshly minced/chopped garlic
500g (1lb) skinless chicken thigh fillets, roughly chopped into large chunks
1 small bunch mint leaves, picked (1 cup loosely packed mint leaves)
1 large zucchini (courgette), grated
1 tablespoon salt reduced tamari or soy sauce
1⁄3 cup brown rice flour (or wholemeal plain/all purpose flour or cornflour/cornstarch)
DIPPING SAUCE
juice of 1 lime
2 tablespoons salt reduced tamari or soy sauce
1 teaspoon freshly grated ginger (see ‘Grating ginger’)
Heat a little oil in a frying pan and lightly fry the onion, mushrooms, ginger and garlic until fragrant and the mushrooms soften. Drain the vegetables well, using paper towels to blot the mushrooms if necessary.
Place the cooked vegetables into a food processor, along with the chicken, mint, zucchini and 1 tablespoon of tamari sauce. Process on high until the chicken becomes minced and the ingredients stick together.
Scoop heaped teaspoonfuls of the mixture and form into small balls, then roll in the brown rice flour, dusting off the excess. Continue until all the mixture has been used. Either fry the balls as nuggets or steam them as meatballs:
Nuggets: shape into small, flat nugget shapes and heat some oil in a large frying pan, then cook the nuggets for 7 minutes, turning once, until golden and cooked through.
Meatballs: place 2 1⁄2cm (1in) of water into the base of a saucepan then place meatballs into a steamer, cover with a lid and place on top of the saucepan. Steam the meatballs on high heat for approximately 7 minutes (do them in batches).
Place the nuggets/meatballs onto paper towels to drain. Meanwhile, make the dipping sauce by combining the lime juice, tamari and ginger in a small serving bowl.
NOTES
Serving suggestion: serve these with steamed asparagus spears and broccoli florets. Steam the vegetables for 2–3 minutes only and serve with a squeeze of lemon or lime juice and drizzle on extra virgin olive oil.
GF: use salt reduced tamari sauce instead of soy sauce.
EP: use flat-leaf parsley instead of mint and leeks instead of onion and zucchini. Use sea salt instead of tamari or soy sauce, and no dipping sauce.
Salmon and Dill Mini Frit
tatas (GF, EP)
Makes 12 mini frittatas; preparation time 10 minutes, cooking time 20 minutes
Q: How do you make a hassle-free frittata that doesn’t burn and stick to the sides of the pan? A: Make mini ones, baked in a 12–hole muffin tray, lined with paper patty pans. They make cute lunch box additions that are rich in omega-3, B group vitamins and vitamin D.
Healthy Family, Happy Family Page 15