Home-made pizza are a nutritious and delicious meal which give kids plenty of opportunities to “explore” and learn about cooking, the senses and flavour combinationsRead More
Fruit, fibre and (healthy) fat filled bliss-balls. These are a tasty and helpful menu item for those who struggle to eat enough for growth and development. Also a great way to incorporate peanuts into the diet of youngsters to reduce their risk of developing an allergy. Recipe also includes nut-free modifications for those attending “Nut-Free” schools or households with allergies.Read More
On its own, cauliflower isn’t a vegetable kids often run to. It has a bland taste to which young palettes are often not accustomed to. However, this blandness together with it’s versatile shape and structure mean it’s a great “blank canvas” for creating tastier, more appealing recipes that the whole family can enjoy.
This recipe is also great for encouraging selective eaters to expand their food repertoire. With a crunchy outer layer and soft inner these cauliflower nuggets have a similar texture to baked chicken nuggets or fish fingers. Cauliflowers can be found in white, purple, green and even orange varieties making a great “challenge” for a child who might have a preference for white or blander looking foods. As always, it’s best not to try and “trick” your child into thinking these are chicken nuggets (or whatever their favourite menu item might be). That tactic will only last until the point that their taste-buds kick in (and risks them spitting it out through the shock of a flavour other than what was expected). Instead build their confidence to try through the use of descriptive language (e.g. “these have a tasty crunchy shell, they remind me of chicken nugget”), role modelling (this means parent eating them too!) or even getting them involved in the cooking process (the dipping and coating steps could be particularly fun). Remember this goal isn’t always to consume the whole product; see a licking, biting and tasting as “wins” when supporting a selective eating and be sure to given them another opportunity to try the food within a week or so.
1 cauliflower, cut into florets
1 egg, lightly whisked
1 cup breadcrumbs
3/4 cup of grated parmesan or 1 cup grated cheddar cheese
* you can use less or more cheese depending on your family’s preference
** dried herbs and spices such as mixed Italian herbs, paprika, pepper or Zaatar can also be added as desired
1. Preheat over to 200C.
2. Line a baking tray with baking paper
3. Steam cook the cauliflower until just tender (do not overcook)
4. Transfer the cauliflower to a large mixing bowel and stir in the egg
5. Combine breadcrumbs and cheese in a different mixing bowl (and dried herbs if you’re using them)
6. Add the cauliflower to the breadcrumb mixture
7. Toss the cauliflower through the mixture coating each floret
8. Arrange cauliflower on baking tray and spray well with oil spray
9. Bake for ~ 20 minutes until golden brown and crunchy
Easy-peasy cheesy zucchini bites make a nutritious and delicious lunchbox addition, snack or side-dish to a main meal. For those with kids who enjoy a bit of "kick" in their food, add a few chilli flakes to the flour mixture or serve with salsa.Read More
Prepared and cook these flour-free delights in less than 10 minutes. YummoRead More
This recipe is low in added-sugar and is very low in saturated fats. A tasty and nutritious snack or lunch-box addition for the whole family.
- ¾ cup plain flour
- ¾ cup self-raising flour
- 2/3 cup baking cocoa
- ½ cup caster sugar
- 200g low-fat vanilla or natural yoghurt
- ¼ cup light olive oil
- 4 egg whites
- 2 teaspoons vanilla essence
- Preheat over to 180C.
- Line a 30 x 20cm baking tray with aluminium foil
- Sift flours and coco into a large bowl.
- Stir in the sugar and make a well in the centre of the dry ingredients.
- Whisk yoghurt, oil, egg whites and vanilla essence together in a small bowl. Pour into dry ingredients and mix lightly until combined.
- Spread into prepared pan and smooth the surface.
- Bake for 30 minutes or until a skewer inserted into the centre comes out clean.
- Leave in tin to cool for at least 15 minutes then lift out.
- Cut into 12 pieces for serving.
Nutrition Per Serving
1180kJ, 282 kcal 47g CHO 6g Prot. 8 g Fat
SOURCE: AUSSPORT "Survivial for the Fittest"
When we used their original name of "Fish Balls" these tasty vegetable-filled balls were greeted with a bit of resistance by a few of our reluctant-to-eat clients. Their new name comes from a Mr. 6 year old who designed the name based on the white and black sesame seeds resemblance to his favourite ball game.
They are filled with vegetables, high in fibre and make a tasty way to enjoy a serving of omega-3 rich fish.
With three simple ingredients (berries, chia seeds and water) this recipe makes a delicious no-added-sugar "jam" to use in place of the traditional type.
These fruit-filled high-fibre muffins are a great lunchbox addition or breakfast item. Included are modifications for gluten-free, high-energy and egg-free diets.Read More
French toast is possibly one of the quickest "Easy Meals" I recommend to parents. Preparation, cooking and clean-up takes less than 10 minutes and is a great option on busy weeknights, as a quick lunch or even a mid-meal for hungry teens.Read More