Carrot and Courgette Fritters
Cooking time: 25 Minutes
½ cup of quinoa 1 Carrot ½ Courgette 1 Egg 25g Flour ½ tsp Grounded Cumin ½ tsp Curry Powder ½ tsp Coconut oil
2 tablespoons soy sauces
1 table spoon rice wine vinegar
- Add water and quinoa into a sauces pan and bring to the boil. Then simmer for 15 minutes.
- While the quinoa is cooking, grate the carrot and courgette and mix them in a bowl with the other fritter ingredients.
- When the quinoa is cooked add it to the other ingredients and mix together.
- Melt the coconut oil in a frying pan then add balls of the fritter mixture into the pan and flatten slightly. Cook for 3 minutes on each side until golden brown.
- Just before serving mix the soy sauces and rice wine vinegar dipping sauces together in a bowl.
My notes: These work well in lunch boxes or as a quick snack. They also are a good way to get your children to eat more vegetables throughout their day.
Frozen Strawberry and Banana Bits
450g of frozen strawberries
1 frozen Banana
145g Greek Yogurt
1 tablespoon of honey
- Blend all the ingredients together in a blender until it is smooth.
- Then pour the mixture into an ice try and freeze. After 2 hours pop them out of the try and into a freezer bag for easier storage.
- Then when it’s a hot day just pop a few in a bowl and enjoy a cold snack.
My notes: Another fun way to get fruit into your kid’s diet. This is a nice cold alternative to ice cream in the summer. Plus you can get the kids involved when making it. They can also play around with flavours by using different fruits.
Prep time: 5 minutes
6 slices of salami
2 tablespoons of cream cheese
- Lay down each sheet of salami and spread cream cheese on each.
- Slice up the cucumber into matchstick strips and place in the middle of each slice of salami. Then roll them up.
My notes: These are great in lunch boxes or for a small snack after school.
A Meaty Snack
Pack of chipolata sausages
2 tablespoons of honey
2 teaspoons of whole grain mustard
1 teaspoon on coconut oil
- Heat coconut oil in a frying plan
- Add the sausages to the pan, on a low heat and cook for 10 minutes. Turn ever few minutes to ensure they cook equally on each side.
- Cover the sausages with the honey and mustard and stir occasionally to ensure they do not stick to the pan. Make sure all the sausages are coasted with honey and mustard and cook for another 2 to 3 minutes.
- Check the sausages are cooked by cutting in the middle of one. If it is still pink then cook a little longer until they are fully cooked.
- Once cooked leave on the side to cool. After they have cold place them in the fridge and enjoy snacking on them over the next few days.
Bacon and Brie Risotto
Prep time: 4 minutes
Cooking time: 20 – 30 minutes
8 rashers of bacon
3 cloves of garlic
180g risotto rice
80g of brie cheese
1 chicken stock and 500ml of boiled water
1 teaspoon of coconut oil
Optional – Cranberry sauce, salad, broccoli, green beans
- Chop bacon into small pieces and fry in a pan with the coconut oil.
- Peel and chop the onion and garlic, then add to the pan.
- After about 4 minutes when the onion softens add the rice and stir for another 2 minutes.
- Add the stock to 500ml of boiled water. Then add three quarters of it to the rice. As the rice starts to absorb the water continue to add the remaining water gradually.
- After about 15 minutes when the rice has absorbed all the water, chop, add and stir the brie until it melts.
- Serve with cranberry sauce, vegetables or salad.
Risotto is a good cheap recipe that does not use many ingredients. It contains a good balance of all three macro nutrition’s, carbohydrate, fats and protein. However, it is lacking in micro nutrition’s, so would need to be served with vegetables or a salad.
This is a winner in our house and the children often enjoy the leftovers in their lunch boxes the next day.
Meaty Scrambled Eggs
Serves: 1 Prep time: 2 minutes Cooking time: 6 minutes
2 eggs per person
Splash of milk
50g of chopped chorizo
Teaspoon of coconut oil
- Add coconut oils to frying pan and cook chopped chorizo for 3 minutes.
- Whilst the chorizo is cooking, whisk eggs and milk together in a bowl.
- Add the egg mix to the pan and cook for another 2 to 3 minutes.
My Notes: Don’t be afraid to mix it up. Some days we have this with one slice of soda or whole grain toast and sometime, we have no toast and more scrambled eggs.
Eggs are an excellent source of protein and choline, which is needed for healthy brain and nervous system development.
Go Banana’s – Banana Bread Serves: 12 Cooking time: 20 -25 minutes
- 3 ripe bananas
- 85g of coconut sugar / or caster sugar
- 50g butter
- 1 teaspoon of baking powder
- 170g of self-raising flour
- 1 teaspoon of cinnamon
- Pre heat oven to 180 degrees
- Bash banana and sugars together in a large bowl
- Melt the butter and stir into the banana mix. Then sieve in the flour and add the baking powder and cinnamon.
- Pour the mixture into a greased or lined tin loaf and bake for 20 – 25 minutes.
- Check the banana loaf is cooked by placing a clean knife into the middle of the loaf. If it comes out clean then it is cooked.
This is a great treat for children to have in their lunch boxes. Please be aware that it does come out slightly darker if you use coconut sugar, but taste just as good.
Coconut sugar is a natural sweetener and is a good substitute for white sugar. It is better for your gut as it contain inulin, which has the ability to stimulate the growth of bifidobacteria which help to restore the good bacteria in your gut. Coconut sugar also holds traces of vitamins and minerals, which is why it is a good substitute. However, we can not kid ourselves and remember this is a treat and eating too much of any sugar is not good for you.
The go to omelette Serves: 1 Cooking time: 5 minutes
Omelettes are quick, easy and can be eaten for breakfast, lunch or dinner.
- 2 eggs
- 1 teaspoon of coconut oil
- 3 tablespoons of grated cheese
Optional flinging: Ham, peppers, spring onion, chorizo, tomatoes, bacon, mushrooms, spinach or salmon.
- Heat coconut oil in a frying pan.
- Whisk the eggs in a bowl and add to the hot frying pan.
- After a few minutes add the additional fillings.
- When the omelette starts to cook and firm add the grated cheese.
- Once the cheese has melted, fold it in half and serve.
Chicken Liver Pate
Have chicken liver pate as a snack or add in your kid’s lunch box.
Ingredient: Chicken liver pate
Options to go with it:
- Chopped red pepper
- Chopped carrot
- Sliced cucumber
- Sliced celery
Serve with chopped vegetables, which you can dip into the pate or spread it on crackers.
Nutrition points: Why liver is so good for you and your family
Liver is excellent for your gut health, which helps you burn fat and boosts your immune system. It is also a good way of combating fatigue. So excellent to snack on when recovering from a illnesses.
Spiced Salmon Prep time: 5 minutes Cooking time: 15 Serves: 2
200g of tinned tomatoes
1 teaspoon of turmeric
1 teaspoon grounded cumin
1 teaspoon of Garam masala
2 salmon fillets
2 crushed garlic cloves
100 ml of water or use your bone broth stock
- Pan fry salmon with coconut oil for 4 mins
- Add the other ingredients into the pan and simmer on a low heat for 5 to 8 minutes
Nutrition points: Salmon is amazingly nutritious for us. The benefits if it includes the following:
- It is high in omega-3 fatty acids, which helps flight inflammation.
- Salmon is a great source of protein, which is vital for growth and repair as children grow.
- Is high in a number of B vitamins, which is needed in energy production and in protecting heart and brain health.
1 Pound of ground mince (grass fed)
1 Tablespoon of oregano
1 Small egg
(However, if you need to save time I sometimes get 12 meatballs from our local butchers)
2 Handful of fresh basil
2 Garlic cloves
2 Tablespoon of Worcester sauce
2 Tablespoons of balsamic vinegar
Handful of spinach (optional)
400g Tomato puree
160g Tinned sweetcorn
Pinch of Salt and black pepper
How to make meatballs:
- Mix the mince, 1 egg and, 1/2 chopped onion, oregano together in a bowl. Then roll up small ball out of the mince.
- Start to fry the meatball to a large frying pan with coconut oil.
How to make sauce
- While the meatballs are cooking, start to make the sauces. Blend all the sauce ingredients together apart from the sweetcorn.
- Add the sauce to the frying pan and simmer for 20 minutes until the meatballs are cooked.
- Add sweetcorn and simmer for another 5 minutes.
Serve with courgette spaghetti/wheat free spaghetti/ rice and broccoli.
Sweet potato rolls
2 sweet potatoes
8 slices of Parma ham
Plus filling option of your choice
- Handful of fresh rosemary chopped and 25g of feta cheese
- Add 2 carrots into sweet potato mash and thyme
- Handful of finial chopped kale, garlic and onion
1) Pre heat oven to 180 degrees
2) Peel and steam sweet potatoes (plus carrots if you are using them).
3) When soft, mash sweet potatoes and extra fillings together.
4) Lie out Parma ham and add filling with a spoon, then roll up the Parma ham into small rolls
5) Place on a baking tray with bake sheet on it. Drizzle olive oil over rolls and cook for 10 minutes
My notes: These go down well with kids and are great warm or cold. They are also a good one to make with kids or easy to make at the same time as cooking dinner if you are using sweet potatoes.
Nutrition points: These are packed with carbohydrates so are an excellent energy booster. They are also good after a workout to replenish your energy stores.
Throw it all in bubble and squeak
This is a great leftover quick breakfast
- 1 Spring
- 4 Rashers of bacon
- 1 Garlic clove
- 1 tablespoon of olive oil
- 1 Tablespoon of apple cider vinegar (optional)
- 4 left over potatoes
Optional left over ingredients
- Left over vegetables (broccoli, sweet potatoes, cauliflower, green bean or carrots)
- Leftover meat (chicken, Beef or turkey)
How to do it:
- Heat olive oil in a frying pan
- Add finely chopped garlic and bacon to the pan and fry for 5 mins.
- Chop up and add all the other ingredients with the apple cider vinegar.
- Fry altogether for 5 minutes.
Tomatoes and roast pepper soup
Prep time: 5 minutes Cooking time: 20 mins Last: 3 days in fridge
2 garlic cloves
3 red peppers
250g tinned tomatoes
Handful of fresh basil
1 table spoon of olive oil
Optional – 1 cooked chorizo
- Pre heat oven to 180 degrees.
- Chop up onion peppers, garlic and tomatoes and add to a baking tray with olive oil.
- Cook for 25 minutes.
- Take out of the oven a blend until smooth.
- Add the blended ingredients to a sauce pan with the tinned tomatoes and basil. You can add additional water to get the consistency of your choice then boil for 5 minutes.
- This will keep in the fridge for 3 days or is suitable for freezing.
A little easy and sweet treat
Sticky Banana Bits
1 teaspoon of extra olive oil
1 banana sliced
1 tablespoon of honey
1 teaspoon of water
Pinch of cinnamon
1) Slice the bananas about into ½ centimetre slices.
2) Fry in the slices on each size for 1 minutes on a high heat.
3) While they are frying whisk together the honey and the water.
4) Pour over the bananas and cook for another 1 minute on each side then leave to
cool and sprinkle over the cinnamon.
Could you be making a better choice?
Cereals are great, at times. They are quick, store well and often popular. Although it would not be recommended for children to eat them every morning as there are more nutritious ways to start their day (such as peanut butter on wholemeal toast, porridge, avocado on toast, egg on toast, eggs and avocado, our Breakfast Muffin, a granola pot or bircher muesli).
However, when in a rush what cereal do you reach for?
Stop, try to avoid or only have on occasion:
Frosties, Sugar Puffs, Nesquick, Ricicles, Golden Nuggets, Coco Pops, Frosted Shreddies
These are a good start for a healthier swap:
Special K, Rice Krispies, Crunchy Nut, Cheerios, Alpen
Go for it! Even better options:
Shredded Wheat, Weetabix, Corn Flakes, Muesli, Bran Flakes, Granola (with no added sugar)
When you wake up on a cold and wet day (we’ve seen a few of those this week!), porridge is a good way to start your day. Not only will porridge warm you up, but it will keep you full for longer compared to a sugary cereal or white toast with a sugary spread. But why not add an additional nutritional boost by adding some different topping to your porridge. Give some of these below a try!
1) Measure out 1 cup of milk per person into a saucepan
2) Add 1 cup of porridge oats per person into the same saucepan and mix
3) Heat for 3 to 4 minutes
4) Serve with a topping of your choice
Try adding these to rolled porridge oats (also one of the cheapest breakfast options):
Honey and raisins
Cinnamon and banana
Parents: Putting a selection of two or three topping on the table will support your child’s independence when it comes to food. Allowing your child to choose will also help encourage them to try new foods. This is because children are more confident to try new foods if they feel it is their own choice.
500g of mince
300ml of broth, or homemade gravy
4 sweet potatoes
2 garlic cloves
2 teaspoons of rosemary
2 teaspoons of thyme
1) Pre heat oven to 180 degrees
2) Peel, chop and steam sweet potato until soft
3) In a different layer of the steamer, steam the carrots and parsnips until soft (round 10-15 mins)
4) In a frying pan heat coconut oil and add chopped onion and garlic. Fry for 3 minutes then add chopped courgette. After a further 3 minutes place in a bowl to the side.
5) Use the same pan to brown off the mince then add gravy, herbs, fried veg and steamed veg in apart from the sweet potatoes. Cook on a low heat for no less than 15 minutes. The longer you cook the mince the tender it becomes which is helpful for small children, just keep checking it is not sticking or if it needs more water.
6) Mash up your sweet potatoes.
7) Once mince is cooked add to a casserole dish and put the mash onto it and bake for 30- 40 minutes.
My Notes: If your kids are fussy with the veg, this is a good meal to put them in. chop them up really small or blend them into a sauce and add to the gravy.
This freezes well too if you need.
140g of Flour
10g of Sugar
170g of Oats
200g of Butter
3 Tablespoons of Honey
1 Teaspoon of Cinnamon
1 Teaspoon of Bicarbonate of soda
- Add the butter, sugar and honey together, then melt gently in microwave or on the hob.
- Add all the dry ingredients into a bowl.
- Add the melted ingredients to the dry ingredients and mix together.
- Roll into a small ball and flatten slightly. These do get bigger in the oven so make sure they are spaced out.
- Cook at 180 degrees for 12 minutes. Take them out when they are just starting to golden. Do not wait for them to go hard, they will harden as the cool down.
These are great in lunch boxes or as an after school treat. They contain oats which will help fill your child more than a normal biscuit. I also add cinnamon to help the body reduce the blood sugar spike. They do have a sugar in – we are not against sugar here at The Children’s Health Project. We believe in moderation – a little of what you fancy allows us to have a healthy balance.
1 tablespoon of coconut oil or Extra olive oil
4 Rashers of smoked bacon
1 Onion finely chopped
2 Garlic Cloves
2 Chicken Breasts sliced into strips
100g of rice spaghetti/courgetti
2 egg yolks
1 juice of a lemon
1 teaspoon of dijon mustard
Salt and pepper
20g of grated cheese
- Put water in a saucepan and bring to the boil.
- Whilst you are waiting for it to boil chop up the onion, garlic, chicken and bacon.
- Add spaghetti to the boiled water, or steam the courgette for 5minutes
- Add the oil to a frying pan and saute the onions and garlic for 3 minutes.
- Then add the chicken and bacon and cook for about 10 minutes. Ensure the chicken is cooked by cutting into a piece to make sure it is not pink.
- Whilst the meat is cooking make the dressing. Whisk together the egg yolk, lemon and mustard unit smooth.
- Before draining the pasta take 3 tablespoons of starchy water and whisk into the dressing.
- Drain the pasta and add to the frying pan with the meat.
- Then pour in the dressing and cook for another 3 minutes.
- Serve with either a salad, leafy green or vegetables.
6 chicken drumsticks
Honey and mustard marinade:
– 2 tablespoons of honey
– 2 tablespoons of whole grain mustard
– 2 tablespoons of olive oil
1) Mix the marinade in a bowl then coat each chicken drumstick.
2) Put back into the fridge and leave to sit in the marinade for 30 minutes.
3) Bake for 35 to 40 minutes
These are quick to make up. Then all you have to do is leave it in the oven and you can get back to playing with the kids (or the list of chores!) Plus these are great cold the next day in the kids lunch boxes.
Prep time: 5 minutes Cooking time: 20 – 30 minutes
Choose one of the following veg:
- sweet potatoes
- white potatoes
Choose a marinade:
- Spicy – 2 teaspoons of paprika, 1 tsp of mild chilli powder, juice of a lime and 2 teaspoons of garlic powder
- Garlic and rosemary – 3 garlic cloves and 4 sprigs of rosemary
- Cajun – 2 teaspoon of onion powder, 2 teaspoons garlic powder, 2 teaspoons of paprika
1) Pre heat oven to 180 degrees
2) Peel and chop up veg into chip shapes and place in a bowl.
3) Add your chosen flavour to the bowl and rub spices and herbs into the veg
4) Bake in oven with 2 tablespoons of olive/coconut oil then cook for 20 to 30 minutes.
My Notes: Get your kids to try them with different dips, sauces or spices, to see how they can taste different. These are far healthier options than shop-bought chips, which have often been covered in a number of preservatives and have many hidden ingredients.
Prep time: 5 minutes
Cooking time: 20 -25 minutes
Last: 2 days in fridge
8 eggs, 150 ml of almond milk, ½ teaspoon of baking powder, plus your chosen filling
- 4 slices of ham, 1 red pepper, 1 courgette, handful of fresh basil
- Mushroom and spinach
- 4 rashers of cooked bacon, 50g grated cheese, ½ a red pepper, ½ red onion
- 1 Grated courgette, 100g salmon, 1 tablespoon of chives
- Preheat oven to 180 degrees
- Grease muffin tray with butter or coconut oil
- Mix eggs in a bowl
- Add ingredients of your choice
- Add seasoning and herbs finely chopped
- Pour in muffin tray and bake for 20 – 25 minutes
- Check it is cooked by sticking a knife in middle and seeing if it comes out clean
My Notes: Eggs are a great way to start your day as they are high in protein. Protein will help keep children feel full for longer, whilst helping to keep stable blood sugar levels.
Cook the night before so you can eat it on ‘the go’ for breakfast. These are also good in lunch boxes.
2 tablespoon of tomato puree
Choose your toppings:
Meat: Ham, Chicken, bacon, sausage
Veg: roast pepper, sweetcorn, mushrooms, spinach, sundried tomatoes, roast veg
Other: olives, egg, basil, pineapple
Choose your cheese:
Grated cheddar, mozzarella, blue cheese, parmesan
- Pre heat oven to 180 degrees
- Spread the tomato puree around each tortilla
- Add your topping
- Add your cheese
- Cook in oven for 11 minutes
- Serve with Salad and veg chips
Notes for Parents:
Freeze your leftover tortillas so they don’t go to waste. These also taste great cold, so they are perfect for the kids’ lunch boxes as well. Place lots of different toppings on the table and get your children to make them. This is a great activity that encourages your kids to try new foods and be involved in cooking.
Things you can talk about as you make them:
- How each different type of food helps your body?
- Where does each food comes from/how does it grow?
- Does the food taste different when it is raw/cooked?
- How many different colours can they get on their pizza?
A great after school snack…Apple and nut/seed butter!
What you need…
What to do…
It really is up to you, as long as you get a dollop of peanut butter and a piece of apple into your mouth you really can’t go wrong. Slice the apple and spread peanut butter on top, fill an egg cup and dunk the apple in like soldiers, use thin slices to make sandwiches, it’s up to you
Mix it up…
Try different varieties of apples golden delicious or pink lady for a sweeter flavour, granny smith for a sharper flavour.
Swap the apple for a pear or put a dollop of peanut butter on top of slices of banana.
Mix up the nut butters, peanut butter is great but make it more exciting by switching to almond, cashew butter or a seed butter, a bit more pricey so maybe make it a special treat but they taste so good.
Why it’s great…
It’s so quick and easy to prepare
Apples are packed full of dietary fibre, antioxidants, phytonutrients, vitamins C and B-Complex, calcium, potassium and phosphorus
Peanut butter crammed with satiating unsaturated healthy fats alongside magnesium to fortify bones and muscles and potassium.
The combination of fats and natural sugars means that kids will feel like they’re having a sweet treat but the healthy fats will keep them full until dinner time
Good morning everyone! As Christmas time approaches, we see more and more sugar in our daily lives. You might be eating more desserts, more chocolates, and drinking more fizzy drinks…
Considering we know sugar isn’t any good for us, should we be eating it at all? Try to consider how your body feels about half and after eating something sugary (and I don’t mean fruit – I mean chocolates, cakes, biscuits etc!) – we have a big sugar ‘high’ then a ‘slump’ – where we start to feel a bit grumpy and feel like we need MORE sugar…it’s a never-ending cycle! 🙁
We say it’s fine to eat sugar, but in MODERATION. We’ve talked about moderation before – it means to enjoy eating something when you’re not in a rush, when you can really enjoy it, and not eating too much of it.
Wondering how much sugar you should eat in a day? We have the answer for you! Take a look at this post with your teacher and your parents, they will help you make sense of it:
You can download this poster to stick on the fridge at home: Sugar Portions
So how do we know how many teaspoons of sugar there are in the foods we eat? Follow these instructions:
- Take a look at the food label of the food you’re eating/drinking
- Look for two things: The portion size AND the amount of sugars
- This Ribena bottle is 500ml, but the adult portion size is just 250ml…I would imagine that if you have a Ribena bottle like this, you’d drink the whole bottle, right? Well, that’s two adult portions!
- The amount of sugar is only for one portion – 250ml. But there is 500ml in the bottle, so we need to double it to get the total amount of sugar in one bottle!
- That means, in one of these bottles, there is 50g of sugar.
- Every 4g = 1 teaspoon…which means there are just over 12 teaspoons of sugar in this one bottle of Ribena!!
Considering the advice is to eat no more than 7.5tsp of sugar a day, even for adults, we’ll go way over our daily amount if we drink a whole bottle of Ribena!!
Don’t forget, you could also be adding in other sugars elsewhere as well…in your yoghurts, your cereals, your snack-bars etc.
Spend a few minutes at home looking at the labels of the foods in your house, especially the sweet ones.
The Children’s Health Champions don’t think you should NEVER drink Ribena…but we say, why not have a small amount in a glass/cup if you’re going to have it?
Drinking a bottle of this on the way to school will make you feel great for about 10 minutes, then you’ll feel sleepy and it will be difficult to learn in class.
Why not SWAP the Ribena for some frozen berries in water…just take some frozen berries out of the freezer, put a handful in the bottle of your water bottle, then add water. After an hour or so, your water will turn the same colour as Ribena, and will taste similar, but won’t have so much sugar in, and you’ll be getting the natural vitamins and minerals from the berries!
Share your sugar investigations with a comment below…we’d love to hear what you find!
Have a great day everyone,
Nutrition Ninja 🙂
This weekend, I challenge you to make some cakes with your family! We have some excellent recipes to try below, ones which you’ll love! They’re also pretty healthy, and aren’t packed full of preservatives and processed sugars like the ones we can buy in the shops are. Home-made is always best when it comes to cake, and the weekend is the perfect time to spend baking with your family.
It’s important to write a list of all the ingredients you need before you start. You may need to go shopping with your parents first!
Try one of these recipes below, and show us a picture of the result! We’d love to hear how they taste…If you’re allergic to nuts, try seeds as an alternative. You can use coconut flour, or gluten free self-raising flour instead of almond flour as well!
The recipes come from our friends over at Fitter Food. This is a great website to look at if you’re looking for healthy recipes for the whole family!
Parents – you can also post your own healthy recipes…try to avoid posting ones with refined sugar in, opting for honey, dates, fruit or the sweeteners xylitol or stevia to sweeten instead. We’re going for nutrient dense options 🙂
Can’t wait to see your creations!
Nutrition Ninja 🙂
Last week we told you about your sense of TASTE…this week, we’re going to tell you more about your sense of SMELL!
Smell is the most sensitive of the senses we have.
75% of our emotions are triggered by smell…I bet you can think of smells that make you feel happy, disgusted, or excited?
Our brains are very good at memorising smells to help remind us of particular memories.
Which smells remind you of when you were younger?
Does you teddy have a certain smell? Or your bedroom? PEWWWWW no stinky socks, I hope!! 😉
Here’s a challenge for today:
Close your eyes tight and get your friend, sibling or parents to hold different things in front of your nose to smell. This works really well with foods, but sometimes it’s fun to add something else in! See if you can tell what it is without opening your eyes. You can also decide whether you like the smell, and whether it reminds you of anything…
Hmmm I wonder what they’ll choose for you to smell!
Let us know!
Nutrition Ninja 🙂