Healthy Family, Happy Family (17 page)

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.

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).

This healthy recipe is a fun way to present celery for your child.

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’.

This recipe can be made dairy free by using hummus instead of cream cheese.

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.

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.

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).

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.

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).

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.

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.

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.

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.

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.

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.

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.

Preheat the oven to 200°C (400°F). Line a 12–hole muffin tray with paper patty pans. Place all of the ingredients into a large mixing bowl and mix together. Then divide the mixture evenly into the patty pans, using a measuring cup to pour. Top with parmesan cheese if desired. Bake for 18–20 minutes or until set.

Use in lunch boxes or make this a main meal by adding a salad and a dollop of pesto or tomato sauce/ketchup.

Growing kids need grainy bread to help them play, jump and run, and ‘brainy’ grains are the best for concentration and fun. The more grains you can see, the better it is. Look for bread sporting a GI symbol on the packaging accompanied by the word ‘LOW’.

Place the slices of bread onto a plate and spread with softened butter or your choice of healthy spread. Add filling of choice and close the sandwich.

EP:
Parsley Pesto and skinless cooked chicken, thinly sliced; pesto, lettuce and mashed boiled egg (see Egg and Lettuce Sandwich); or quality canned tuna (chunky style) and grated carrot.

For more ideas see Chapter 8, ‘A healthy lunch box’.

Watercress is one of the most nutritious leafy greens, rich in calcium, folate, vitamins A, C, E and K, iodine, magnesium and selenium. Teamed with protein-rich chicken, antioxidant-abundant spices and an alkalising salad dressing, this sandwich is a complete, balanced meal.

Place the rice flour and Cajun seasoning into a bag and then add the chicken pieces. Seal the bag then shake to coat the chicken.