Recipe of the week – Frozen Bites

Frozen Strawberry and Banana Bits

Ingredients:

450g of frozen strawberries

1 frozen Banana

145g Greek Yogurt

1 tablespoon of honey

 

How to:

  1. Blend all the ingredients together in a blender until it is smooth.
  2. 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.
  3. 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.

 

 

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Recipe of the week – Salami Rolls

Salami Rolls

                                 

Serves: 2

Prep time: 5 minutes

                                                    

Ingredients:

6 slices of salami

2 tablespoons of cream cheese

½ cucumber

How to:

  • 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.

 

 

 

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Recipe of the week – A Meaty Snack

A Meaty Snack

Ingredients:

Pack of chipolata sausages

2 tablespoons of honey

2 teaspoons of whole grain mustard

1 teaspoon on coconut oil

 

How to:

  1. Heat coconut oil in a frying plan
  2. 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.
  3. 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.
  4. 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.
  5. 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.

 

 

 

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Recipe of the week – Bacon and Brie Risotto

Bacon and Brie Risotto

Serves: 2

Prep time: 4 minutes

Cooking time: 20 – 30 minutes

 

Ingredients:

8 rashers of bacon

3 cloves of garlic

1 onion

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

 

How to:

  • 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.

 

My notes:

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.

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Recipe of the week – Meaty Scrambled Eggs

Meaty Scrambled Eggs      

Serves: 1   Prep time: 2 minutes      Cooking time: 6 minutes

Ingredients:

2 eggs per person

Splash of milk

50g of chopped chorizo

Teaspoon of coconut oil

 

How to:

  • 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.

Nutrition points:

Eggs are an excellent source of protein and choline, which is needed for healthy brain and nervous system development. 

 

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Recipe of the week – Go Banana’s – Banana Bread

Go Banana’s – Banana Bread        Serves: 12    Cooking time: 20 -25 minutes                                                                                   

Ingredients:

  • 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

 

How to:

  1. Pre heat oven to 180 degrees
  2. Bash banana and sugars together in a large bowl
  3. Melt the butter and stir into the banana mix. Then sieve in the flour and add the baking powder and cinnamon.
  4. Pour the mixture into a greased or lined tin loaf and bake for 20 – 25 minutes.
  5. 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.

 

My notes

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.

 

Nutrition points:

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.        

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Recipe of the week – The go to Omelette

The go to omelette                   Serves: 1                             Cooking time: 5 minutes

                                                                                 

Omelettes are quick, easy and can be eaten for breakfast, lunch or dinner.

Ingredients:

  • 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.

 

How to:

  1. Heat coconut oil in a frying pan.
  2. Whisk the eggs in a bowl and add to the hot frying pan.
  3. After a few minutes add the additional fillings.
  4. When the omelette starts to cook and firm add the grated cheese.
  5. Once the cheese has melted, fold it in half and serve.

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Recipe of the week – Chicken Liver Pate

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
  • Crackers

How to:

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.

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Recipe of the week – Spiced Salmon

Spiced Salmon                 Prep time: 5 minutes      Cooking time: 15       Serves: 2

 Ingredients:

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

 

How to:

  1. Pan fry salmon with coconut oil for 4 mins
  2. 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.

 

 

 

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Recipe of the week – Meatballs

Meatballs

Meatball ingredients:

1 Pound of ground mince (grass fed)

1 Onions

1 Tablespoon of oregano

1 Small egg

(However, if you need to save time I sometimes get 12 meatballs from our local butchers)

 

Sauce ingredients:

2 Handful of fresh basil

2 Garlic cloves

2 Tablespoon of Worcester sauce

2 Tablespoons of balsamic vinegar

Handful of spinach (optional)

1 Onion

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.

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Recipe of the week – Sweet potato rolls

Sweet potato rolls

Ingredients:

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

 

Method:

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.

 

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Recipe of the week – Throw it all in bubble and squeak

Throw it all in bubble and squeak

This is a great leftover quick breakfast

Ingredients

  1. 1 Spring
  2. 4 Rashers of bacon
  3. 1 Garlic clove
  4. 1 tablespoon of olive oil
  5. 1 Tablespoon of apple cider vinegar (optional)   
  6. 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)
  • Stuffing

How to do it:

  1. Heat olive oil in a frying pan  
  2. Add finely chopped garlic and bacon to the pan and fry for 5 mins.
  3. Chop up and add all the other ingredients with the apple cider vinegar.
  4. Fry altogether for 5 minutes.

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Recipe of the week – Tomato and roast pepper soup

Tomatoes and roast pepper soup

Prep time: 5 minutes           Cooking time: 20 mins                 Last: 3 days in fridge

Ingredients:    

 

Serves: 4

2 garlic cloves

1 onion

3 red peppers

6 tomatoes

250g tinned tomatoes

Handful of fresh basil

1 table spoon of olive oil

Optional – 1 cooked chorizo  

Method

  1. Pre heat oven to 180 degrees.
  2. Chop up onion peppers, garlic and tomatoes and add to a baking tray with olive oil.
  3. Cook for 25 minutes.
  4. Take out of the oven a blend until smooth.
  5. 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.    
  6. This will keep in the fridge for 3 days or is suitable for freezing.

 

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Recipe of the Week – Sticky Banana Bits

A little easy and sweet treat

Sticky Banana Bits
Per person

Ingredients:
1 teaspoon of extra olive oil
1 banana sliced
1 tablespoon of honey
1 teaspoon of water
Pinch of cinnamon

Method
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.

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Recipe of the Week – Cereal Swaps

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)

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Recipe of the Week – Porridge Ideas

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!

How to:

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

Fresh fruit

Dried fruit                                                                                                            

Stewed apple

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.

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Recipe of the Week – Shepherd’s Pie

Shepherd’s Pie

Ingredients:

3 carrots

1 courgette

3 parsnips

500g of mince

300ml of broth, or homemade gravy

4 sweet potatoes

1 onion

2 garlic cloves

2 teaspoons of rosemary

2 teaspoons of thyme

        

Method:

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.

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Recipe of the Week – Yum yum biscuits

Ingredients:

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

 

Method:

  1. Add the butter, sugar and honey together, then melt gently in microwave or on the hob.
  2. Add all the dry ingredients into a bowl.
  3. Add the melted ingredients to the dry ingredients and mix together.
  4. Roll into a small ball and flatten slightly. These do get bigger in the oven so make sure they are spaced out.
  5. 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.  

 

My notes:

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. 

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Recipe of the Week – Chicken Carbonara

Chicken Carbonara

 

Serves 2

 

Ingredients

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  

 

Method

  1. Put water in a saucepan and bring to the boil.
  2. Whilst you are waiting for it to boil chop up the onion, garlic, chicken and bacon.
  3. Add spaghetti to the boiled water, or steam the courgette for 5minutes
  4. Add the oil to a frying pan and saute the onions and garlic for 3 minutes.
  5. 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.
  6. Whilst the meat is cooking make the dressing. Whisk together the egg yolk, lemon and mustard unit smooth.
  7. Before draining the pasta take 3 tablespoons of starchy water and whisk into the dressing.  
  8. Drain the pasta and add to the frying pan with the meat.
  9. Then pour in the dressing and cook for another 3 minutes.
  10. Serve with either a salad, leafy green or vegetables.

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Recipe of the Week – Honey and Mustard Chicken Drumsticks

Ingredients

6 chicken drumsticks

Honey and mustard marinade:

         2 tablespoons of honey

         2 tablespoons of whole grain mustard

         2 tablespoons of olive oil

Method:

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

My Notes:

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.

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Recipe of the Week – Veggie Chips

Prep time: 5 minutes Cooking time: 20 – 30 minutes

Ingredients:

Choose one of the following veg:

  1. carrots
  2. sweet potatoes
  3. courgettes
  4. white potatoes
  5. parsnips
  6. celeriac 

Choose a marinade:

  1. Spicy – 2 teaspoons of paprika, 1 tsp of mild chilli powder, juice of a lime and 2 teaspoons of garlic powder
  2. Garlic and rosemary – 3 garlic cloves and 4 sprigs of rosemary
  3. Cajun – 2 teaspoon of onion powder, 2 teaspoons garlic powder, 2 teaspoons of paprika

Method:

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.

 

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Recipe of the Week – Egg Cups

Prep time: 5 minutes

Cooking time: 20 -25 minutes

Last: 2 days in fridge

Serves 6

 

Ingredients

8 eggs, 150 ml of almond milk, ½ teaspoon of baking powder, plus your chosen filling

 

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

 

Method:

  1. Preheat oven to 180 degrees
  2. Grease muffin tray with butter or coconut oil
  3. 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.

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Recipe of the Week – Cheeky Pizza

Ingredients:

2 Tortillas

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

Method:

  • 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:

My Notes:

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?

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Recipe of the Week – Fruity Pizzas!

This week, why not make some delicious after-school snacks – Fruity Pizzas!

Simply slice up some watermelons, add a dollop of yoghurt on the top (plain yoghurt is best – you can always add a drop of honey for extra flavour) and then top with berries!

These are best to eat after you’ve been doing some movement – exercise, yoga, sport or walking!

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Recipe of the Week!

A great after school snack…Apple and nut/seed butter!

What you need…

An apple

Nut/seed butter

Screen Shot 2017-10-29 at 10.05.09

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.

Screen Shot 2017-10-29 at 10.05.38

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

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