Healthy Recipes for The Family and Children

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Part of your child’s healthy development involves a well-balanced, nutrient dense diet. There have been many studies proving the relationship between diet and brain development. Here are several easy recipes to pack the nutrients in without compromising on taste!

Peanut Butter Filled Protein Bars

These are a delicious, protein packed pick-me-up. Grab these to go when you’re in a rush for yourself or pack them in your kid’s lunch bag. These fun bites have peanut butter pockets in the center with a simple base of dates, oats, cacao powder, coconut oil and the optional protein powder.

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Filling
4 tbsp Peanut Butter
1 tbsp coconut oil
Pinch of salt (if using unsalted peanut butter)
Cacao nibs or  Buckwheat groats, toasted (both are optional) 

Bites/Bars
20 dates
4 tbsp coconut oil
1 cup / 100 g rolled oats
4 tbsp cacao powder
4 tbsp protein powder
A good pinch of salt

Toppings (optional)
Hemp seeds, coconut flakes or cacao nibs

Click here for the full recipe and instructions.

Green Pea, Millet & Mint Fritters

Don’t be put off by the colour of these fritters, they do not skimp out on taste. They’re perfect for getting those greens in for your fussy kids. Sandwich them between hamburger buns or have them on their own for a vitamin-dense meal. These fritters are gluten-free and don’t require any deep frying.

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1 1/2 cup / 225 g fresh green peas (or frozen and thawed)
1 packed cup / 160 g cooked millet (1/3 cup / 70 g uncooked) (cooked quinoa or rice should work too)
1 spring onion, chopped

2 eggs
1 handful fresh mint and parsley leaves (6 sprigs, picked)
4 tbsp ricotta cheese (or cottage cheese)
salt and pepper

Click here for the full recipe and instructions.

Cauliflower “Fish” and Chips

This recipe is great for meal preparation and freezing so you only have to clean up once and you’re set for the week. For those on a vegan diet, this is a healthy alternative that imitates the fleshiness of white fish and the crunch of the batter – but healthified!

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Cauli “Fish”
1 zucchini / courgette
1 cauliflower (approx 500 g / 1 lb) 
2 spring onions or shallots (or any onion you have at home)
1 garlic clove
2 tbsp capers
100 g / 1 cup almond flour
60 g / 2/3 cups grated cheese (parmesan or any cheese you have at home)
2 eggs
1/2 lemon, juice (save the other half for the sauce)
Olive oil
Salt

Potato Chips
1 kg / 2 lb firm potatoes
2 tbsp olive oil
Salt

Tartar Sauce
2 tbsp capers
250 ml / 1 cup natural yogurt
100 ml / 1/3 cup mayonnaise
1/2 lemon, juice 
1 handful fresh dill (or any fresh herb you have at home)

Mashy Peas
150 g / 1 cup frozen green peas (thawed)
10 mint leaves
2 tbsp olive oil
salt and pepper, to taste

Click here for the full recipe and instructions.

Breakfast Cookies

You’ll be addicted to these fun-filled cookies that are perfect for an on the go breakfast or snack. It uses whole grains as a base with natural sweeteners and healthy crunchy elements. They are loaded with goodness.

Recipe makes about 10 large cookies.

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1 tablespoon chia seeds
3 1⁄4 cups / 325 g gluten-free rolled oats
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons ground cinnamon
1 teaspoon fine sea salt
1 1⁄2 cups / 250 g cooked white beans, such as navy, white kidney, or Great Northern (about one 15-ounce / 250 g can)
1⁄4 cup / 60 ml coconut oil, melted
1⁄4 cup / 60 ml pure maple syrup or raw honey
Grated zest of 1 organic orange
1⁄4 cup / 60 ml unsweetened applesauce
1 teaspoon vanilla extract
1⁄3 cup / 60 g chopped unsulphured dried apricots
1⁄4 cup / 30 g  raisins
1⁄4 cup / 35 g pumpkin seeds
2 cups / 60 g organic, non-GMO cornflakes (optional)

Click here for the full recipe and instructions

Budget Shakshuka

This recipe is a testament to the possibility of healthy eating on a budget. If you haven’t heard of shakshuka before, here it is in all its glory. It is a dish traditionally with slow-cooked eggs in a cumin flavoured tomato sauce that is all at once sweet and tangy. It is a quick one-pot meal that you can eat with a slice of fresh bread or crackers on the side. It’s simple and requires only a few basic ingredients: onion, garlic, basil, clove, 2 cans whole peeled tomatoes and eggs; things you proabably already have in your pantry.

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2 tbsp olive oil or coconut oil
1 yellow onion
2 garlic cloves
1 red bell pepper (optional)
1 tsp paprika
1/2 tsp cumin

½ chili, or more to taste
2 cups / 60 g kale (about 2 large leaves without stems) or spinach (fresh or frozen)
1 large handful fresh basil or 1 tbsp dried basil
2 x 400 g (14 oz) cans whole plum tomatoes
4-6 free-range eggs, depending on how many that can fit in your skillet

Click here for the full recipe and instructions.

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