Healthy Family, Happy Family (16 page)

EP:
omit the olive oil and use salt-free butter sparingly (if no dairy allergy).

GF:
use multigrain corn cakes or rice crackers as dipping sticks.

This snack or breakfast is rich in dietary fibre, antioxidants, folate and protein for clear thinking and healthy blood.

Toast the bread and spread on the pesto sparingly.

Rich in minerals such as calcium, magnesium and potassium and vitamins such as B group and vitamin C, this breakfast is a healthy way to boost your energy.

Thinly slice the avocado (see ‘Avocado tips and tricks’). Top the toast with avocado, feta and a sprinkling of pepper. Optional: squeeze a small amount of lemon juice over the avocado.

Bananas are the perfect breakfast fruit. Teamed with calcium-rich ricotta and sweet honey, this is a treat for the grown-up pallet.

Toast the bread to your liking. Spread honey onto each piece of toast and top with ricotta and banana. Lightly sprinkle with cinnamon.

This is a modern version of bruschetta (pronounced broo-sketta), and is an antioxidant and protein-rich breakfast.

Toast the bread to your liking. Meanwhile, in a small bowl, mix together the tomatoes, basil and oil.

Spread each piece of toast with tahini. Cut the toast into triangles then top with the tomato mix and serve.

EP:
not suitable.

Feeling like a sweet breakfast that’s rich in antioxidants but you don’t have much time to cook? Fruit toast is your answer. For an extra power punch, buy low GI fruit and muesli (granola) bread and add cinnamon and banana.

Toast the bread to your liking. Top with a thin scraping of butter, tahini or hummus. Add sliced banana and sprinkle with a tiny amount of cinnamon (note: not all children like cinnamon).

Full of skin-loving antioxidants, protein and dietary fibre, this low GI meal, boosted with cinnamon, helps to keep blood sugar levels steady and sweet tooths smiling

In a shallow bowl (wide enough to fit in a slice of bread), whisk together the eggs, soy milk and cinnamon. One at a time, dip each bread slice into the liquid mix, turning to coat.

Grease a large non-stick frying pan with a small amount of oil and set on medium heat. Using a spatula, remove the bread slices from the egg mixture and let the excess mixture drain off. Lightly fry the bread in batches for approximately 2 minutes each side, until golden. Spread jam onto the toast and top with mango and almonds, then sprinkle with ground linseeds. Serve immediately.

EP:
avoid jam and mango and alternatively use real maple syrup, and papaya or banana.

GF:
gluten free only if using gluten-free bread.

A powerhouse of nutrients including omega-3, zinc, selenium, iodine, vitamin D and folate for proper brain development in children, positive moods, healthy skin and muscle growth.

Toast the bread and then spread on the desired amount of avocado. Top with smoked salmon, lemon juice (use sparingly) and pepper (if desired), and add a side of spinach.

This meal makes a healthy breakfast, lunch or light dinner. Favour using omega-3 rich salmon or trout or small, low-mercury white fish such as flathead.

Place some water in a saucepan that has a steamer attached and bring to the boil.

Meanwhile, in a large frypan, cook the fish for 2 minutes on each side or until cooked through (this will vary depending on thickness) Place the vegetables in the steamer and cook for 2 minutes (maximum of 3 minutes) on high.

Garnish fish and vegetables with lemon juice and pepper if desired. Serve immediately.

EP:
avoid broccoli, spinach, lemon and pepper. Use green beans, sweet potato and bean sprouts and season with a little sea salt.

Avocado just may be the world’s most nutritious fruit as it’s packed with vitamins A, C, E and K, B group vitamins, dietary fibre, potassium, magnesium, protein, essential fatty acids and anti-ageing glutathione. Teamed with omega-3 rich tuna and flavonoid-full lemon juice, this is the ultimate beauty snack.

Read how to cut open an avocado (see ‘Avocado tips and tricks’). Then cut the avocado in half, remove the stone and leave the flesh in the skin. Top each avocado half with tuna, lemon juice and pepper.

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’.)

Arrange vegetables onto a fun looking platter and serve with dip.

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.

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?’.)

Prepare the fruit (wash, peel and/or cut as necessary). Arrange on a decorative plate. Then call it the Power Fruit Platter.

EP:
favour peeled pear, peeled green apples (not too much), ripe banana and papaya.

Can you win the cracker game? All you need is a range of ingredients and your imagination.

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.)

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.

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).

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.

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.