Yum For Kids

Prepared exclusively for dnicci@gmail.
com Transaction: 0011910618

2015 by Dr Orlena Kerek.
All rights reserved. No portion of this book may be reproduced, stored in a retrieval system,
or transmitted in any for or by any means. Except for brief quotations in critical reviews or
articles, without the prior written permission of Dr Orlena Kerek.
Prepared exclusively for dnicci@gmail.com Transaction: 0011910618

Hello and welcome to this amazing
book.
Feeding your kids a healthy diet can be tough at times, so weve clubbed together to share
our family favourite healthy recipes. We are all busy people and truly understand how busy
you are. Juggling kids and life is not easy. So here we bring you, loved meals that are quick
and easy to make.
All recipes take a bit of time to get used to. You need to get used to making it and if its totally
new, the kids need to get used to eating it.
I suggest you look at the lovely pictures with your kids, pick out one or two and aim to make
them in the next week. Keep doing that and soon youll have a whole heap of new recipes
that youll love. Quick, easy and healthy.
What is Healthy?
The easiest way to think about healthy is to think about the proportions of food that you
serve your children. Or rather what they eat. (You may need to serve more of one thing, for
example vegetables as they dont like them so much.)
Heres what we should be eating.
1. Half of it what we eat should be fruit and vegetables. (A little more veggies than
fruit.)
2. Just over a quarter is cereals (things like pasta, bread and rice).
3. Just under a quarter is protein (meat, fish and eggs but also vegetable sources such as
garbanzo beans or chick peas).
4. A little bit of dairy on the side. (Thats milk and yoghurt but cheese doesnt count as
dairy as its so high in fat.)
5. Extra calories are those treats that we are allowed from time to time. Things like
sugar and fat. Its fine to eat them, just as a treat rather than a snack.
How do you get your Kids to Eat Healthy?

1. Variety. Offer them lots of different things.

2. Dont pressure them. Offer food and allow them to eat it if they want to. Dont get
upset if them dont want to.
3. Be patient. It takes time to get to like a new food. Keep presenting it but dont pres-
sure them to eat it.
4. Have regular meal and snack times and sit down to eat.
5. Family meals. Lead by example. Kids love to learn by watching you eat healthy food.
6. Get them cooking. Kids love to be in control and allowing them to choose and cook a
meal gives them control.
7. Enjoy it!
Note on Measurements
This is a truly international recipe book and bloggers from all over the world have contrib-
uted. Different countries use different ways of measuring things. Did you know that US and
Australian cups are different? Or that American Imperial is not the same as British imperial.
Its all very confusing!
To make things easier we have used american cups and converted them to the metric system
as much as possible. A cup is obviously a volume so liquids are easy. 1 cup is 240 mls. But
solids are more difficult as they have different densities. So 1 cup is 128g of flour but 227g of
butter.
If you arent used to using cups, dont worry. The truth is that were all busy mums and all
these recipes will work with stuff that we throw into a pan.
If the recipe is all in cups, you can use any cup you like.
The conversions are approximate!
1 tsp = 1 teaspoon = 5ml
1 tbsp = 1 tablespoon = 15mls
1 cup = 240mls of fluid

BREAKFAST RECIPES

Blueberry Pancakes
Ingredients
Serves 4
1 cup (130g) flour
2 teaspoons baking powder

1/4 teaspoon Kosher salt
1 tablespoon honey
3/4 cup (180 ml) milk or alternative dairy
1 large egg
1 tablespoon canola or other light oil
1/2 cup blueberries, fresh or partially thawed frozen
Instructions
1. Combine flour, baking powder, and salt in a medium bowl.
2. Beat milk, egg, and honey in smaller bowl.
3. Stir in oil.
4. Add milk mixture to the flour mixture, stirring until smooth.
5. Gently fold in blueberries.
6. Coat a nonstick skillet with cooking spray, and heat over medium heat until water
droplets bounce off surface.
7. Pour batter by 1/4 cupfuls onto the skillet, and cook 2-3 minutes, until bubbles begin
to appear at the edges.
8. Check the bottom by carefully lifting, and flip the pancakes once the bottom is lightly
browned.
9. Remove from heat once the other side is browned.
Serve with syrup.


Huevos Racheros
This is truly a healthy start to the day. Packed with fibre and protein, what better way to give
your kids all the energy they need for learning and playing.
Ingredients
1 onion

2 green peppers, chopped
1/4 cup (50g) chopped bacon (optional)
1 teaspoon paprika
2 cloves of garlic
2 large tomatoes, chopped
1 jar or tin of tomatoes
1 jar or tin of white beans (or any beans you prefer)
An egg for each person
Instructions
1. Fry the onion, bacon and green peppers in some olive oil.
2. Add the paprika and garlic.
3. When the onions are soft, add the fresh tomatoes.
4. Add the jar of tomatoes and the jar of the beans.
5. Allow to heat through.
6. Add an egg for each person and allow them to poach in the liquid (just add them and
wait for them to cook.)
10

Egg in a Nest
Ingredients
Round Sourdough Loaf of bread
Eggs
Butter

Oil
You will also need:
Biscuit cutter or wide mouth canning jar
Frying Pan
Instructions
1. Butter both sides of bread.
2. Cut a hole in the middle of each slice of bread using a biscuit cutter or wide mouth
canning jar.
3. Oil and heat pan.
4. Place bread in pan and crack one egg into the hole.
5. Toast the circle of bread you cut out next to it.
6. Flip to cook on both sides.
Serve with boiled greens and fresh fruit. Use circle of toast to dip into egg. Enjoy!
12

Breakfast Rusks
Here in South Africa, we have a traditional baked breakfast we call Rusks, a healthier vari-
ation is bran rusks.
Rusks go into the oven twice: baked and then dried in the oven on low. South Africans love
it: dunked into coffee (or tea) at breakfast, and if you are anything like me, this becomes
staple food, I eat it any time of the day!

Ingredients
6 cups (1.5g) of plain flour
6 teaspoons (30ml) of baking powder
1 teaspoon (5ml) of salt
1cup (350g) dry bran cereal
2 cups (500g) of sugar
2 cups (500g) butter/margarine
2 eggs
2 cups (500 ml) buttermilk, or 2 cups (500ml) of milk mixed with 2 tablespoons (30ml)
vinegar
Nutmeg (optional)
Instructions
1. Mix the eggs and buttermilk together in a small bowl and the dry ingredients in a big
bowl.
2. Mix the butter into the dry ingredients with your fingers, before adding the egg mix
as well.(It should look like moldable playdough).
3. Press it into flat, buttered pans, and bake for about 35-40 minutes on 360F (180C) or
until brown on top.
4. After it has cooled down, cut into finger sized bites, and place back into the oven, but
this time turn the heat way down, around 180F (80-100C) and dry for 7-9 hours, de-
pending on your oven.
Enjoy it as a filling breakfast, or just a snack any time of the day!
How about serving them with a bowl of cut up fruit?
14

15

Overnight Oats
So easy to make and super healthy, these Strawberry Shortcake Overnight Oats taste like
strawberry ice cream and are sure to be a hit with the kids!
Ingredients
(can use any size mug or cup - no need to measure!)

12 strawberries (fresh or frozen)
2 cups (170g) rolled oats
1.5 cups (350mls) milk
0.5 cups (120mls) greek or plain yogurt
1 tbsp strawberry jam
1/4 tsp vanilla extract
optional toppings: chopped fresh strawberries and desiccated coconut
Instructions
1. Chop the strawberries into small pieces. If you are using frozen strawberries defrost
them quickly by placing them in a bowl of boiling water for 2 minutes.
2. Place the chopped strawberries in a bowl and mix in all the other ingredients.
3. Stir well, cover the bowl and place in the fridge for a minimum of one hour.
4. When you are ready to eat them, simply remove from the fridge and decorate with
your choice of toppings.
5. The oats can be eaten cold or else heated in the microwave for 30-60 seconds.
17

Banana Muffins
These healthy muffins contain no granulated sugar, yet they are sweet as can be! Great for
breakfast or for a midday snack, Banana Oatmeal Raisin Muffins are a wonderful treat for
kids and adults.

Ingredients
1 cup (90g) quick oats
1/2 cup (120ml) milk
1/2 cup (60g) whole wheat or white flour (we used whole wheat)
1 egg
3 tablespoons (45ml) honey
2 very ripe bananas
1/3 cup (85g) applesauce
1 teaspoon (5ml) vanilla
1/2 teaspoon (2ml) salt
1/2 teaspoon (2ml) baking soda
1 teaspoon (2ml) baking powder
1/4 teaspoon (1ml) cinnamon (optional)
1/2 cup (75g) raisins
Instructions
1. Preheat oven to 350F (180C).
2. Linetwo 12-cup mini muffin tins(or one 12-cupstandard sizedtin)with cupcake

liners OR coat with nonstick cooking spray.
3. In a measuring cup or small bowl, combine oats and milk and letsoak for 10 minutes.
4. In a large bowl, mash the bananas andstirin the egg,honey,applesauce,and vanilla.
5. Inseparatebowl, combine the flour, salt, baking soda, baking powder, andcinna-
mon.
6. Add the oatmealmixture to thebanana mixtureand stir.
19

7. Add thedry ingredients tothe wet, stirring with a rubber spatulauntil moist.
8. Fold in the raisins.
9. Scoop batter into the muffin tins(3/4 of the way full).
10. Bake mini muffinsfor10-12 minutesand standard sided muffins for 15-17 minutes.
20

Banana Bread Bites
Ingredients
2 cups (270g) whole wheat flour
1 1/2 teaspoons baking powder
1 1/2 teaspoons cinnamon

1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups mashed ripe bananas (I've used as little as 3 and as many as 6 for this)
2 tablespoons chia seeds plus 6 tablespoons of water (or 2 eggs instead of the chia/
water combination)
1/2 cup (120mls) oil of choice (I've used olive and coconut oils - and even apple-
sauce)
1/3 cup (60g) honey (or sugar of choice)
Instructions
1. Combine dry ingredients (flour through salt).
2. Mix together the other ingredients in a bowl and then add it to the dry ingredients.
3. Spoon batter into 2 dozen muffin cups
4. Bake at 350F (180C) for about 20-30 minutes. You'll know they're done when you
shove a knife into the center of one and it comes out clean.
5. Allow them to cool and enjoy!
22

Fruit Maple Oatmeal
This sweet and healthy oatmeal is a delicious way to start your day!
Ingredients
1 3/4 cups (400g) water
1 cup (90g) old fashioned oats

of a large apple, chopped
2 tablespoons raisins
tsp cinnamon
1-2 tablespoons real maple syrup
Instructions
1. Put water and chopped apples into medium saucepan and bring to a boil.
2. Once boiling, mix in oats, raisins, and cinnamon.
3. Cook on medium heat for 5 minutes, stirring occasionally.
4. Remove from heat and stir in 1 Tbs maple syrup.
5. If desired, serve with additional maple syrup drizzled on top.
24

Swedish Pancakes
The star of this recipe is a small berry which is a staple in Northern Scandinavia. Its called a
lingonberry. The best way I can describe it is by comparing it to a small cranberry. These little
gems often come in a jar. I have also seen them sold in jam form which works just fine for this
recipe.

Ingredients
3 cups (700mls) milk
4 eggs
1 teaspoon salt
cup (60g) sugar
2 cups (300g) flour
cup (100g) butter, melted
Instructions
1. Melt the butter in a large frying pan.
2. Pour the melted butter and the rest of the ingredients into a large mixing bowl.
3. Mix all the ingredients well with a wire whisk. Using same pan you melted the butter
in, pour about cup (100g) of batter into the hot pan. Tilt the pan to spread the batter
around and making the pancake as thin as possible.
4. When browned and lacy use a spatula to gently flip the pancake over, and brown
the other side.
5. Remove the pancake and set it on a plate. Spread lingonberries on one side of the
pancake and then gently roll it up.
6. Top with additional lingonberries.
Makes 10-12 large pancakes.
Note
If you cant find lingonberries, strawberries, raspberries or blackberries would make a great
alternative.
26

27

Wholewheat Pancakes
We love pancakes in this family! One reason I like making them is because theyre so forgiv-
ing: usually made of wheat flour, but whole-wheat or any other kind of flour will work as
well. You can skip the eggs, for example. I often add banana or apples. The recipe calls for
buttermilk but yogurt and water will work as well. You can also reduce the amount of sugar
or add honey or agave syrup instead.

Ingredients
1 cup (120g) all-purpose flour
1 cup (120g) whole-wheat flour
2 eggs
4 tablespoons sugar
2 teaspoons baking powder
teaspoon baking soda
teaspoon salt
2 cups (500mls) buttermilk
2 tablespoons butter
Instructions
1. In a large bowl, mix together the dry ingredients (flour, sugar, baking powder and
soda, and salt).
2. In another bowl, combine the wet ingredients (buttermilk, eggs, melted butter).
3. Pour the wet ingredients over the dry ones and mix until combined.
4. Heat a non-stick pan over medium heat add a dab of butter or olive oil.
5. Pour spoonfulls of batter onto the pan- theyll fluff up so dont make them too big-
my pan can hold 5 or 6 pancakes at the same time.
Serve with fruit (bananas, blueberries, or any other kinds of fruit you like).
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30

Baked Zucchini Fritta
This Baked Zucchini Frittata recipe is a very versatile dish that you can have at any time of
the day. The recipe freezes well, so make a big batch in muffin cups. Freeze and take out indi-
vidual portions asneeded. Pop them in the microwave and breakfast is done! Its a complete,
healthy and nutritious breakfast done in 2 minutes.

Ingredients
5 eggs
2 zucchinis (courgettes)
1 carrot
1 cup (250g) self raising flour
1.5 cups (300g) shredded cheese
1 onion, chopped
1 cup (200g) bacon, diced
salt & pepper
Instructions
1. Beat the eggs.
2. Grate zucchinis and carrots (or mince in a food processor). Add the veggies to the
eggs.
3. Add flour, cheese, salt & pepper to egg mixture.
4. Saute onions and bacon until the onions are soft and bacon cooked through. Add this
to the egg mixture.
5. Pourthe mixture into 18 muffin cups.
6. Bake at 180C (360F) for 25minutes or until the egg has set.
Makes 18 muffins.
32

33

Silver Dollar Oatcakes
My kids absolutely love pancakes! Ive been trying to find recipes that limit the amount of
white flour and sugar, but still taste good. When we tried adding the tapioca flour to this
recipe, we were able to get the texture of a white flour pancake with more healthy ingredi-
ents. Using coconut oil gives an added layer of flavor, but you can use any oil you have on
hand. Plus theres no added sugar!

Ingredients
Makes 22 - 24 silver dollar sized pancakes
2 eggs
2/3 cup (160ml) greek yogurt
1 tsp vanilla
tsp baking soda
cup + 1 tbsp (135ml) oat flour
2 tbsp tapioca flour
dash of salt
coconut oil (for pan)
Instructions
1. Heat coconut oil in pan.
2. Combine remaining ingredients in a medium bowl.
3. Pour a teaspoon of batter onto the heated pan. When bubbles start to form and first
side is browning, flip over and brown the other side.
The pancakes can be served with traditional butter and maple syrup. If youre looking for a
lower sugar options for toppings, try a nut butter or fresh fruit.
To make oat flour: Take rolled oats and put them in a food processor. Grind until oats are the texture of
flour.
35

LUNCH RECIPES

Carrot Veggie Puffs
This hot puff is delicious and loaded with vegetables. They are a healthy addition to any
meal. Adjust the vegetables based on what you have available. Any vegetable can be shred-
ded and added to the batter.
Ingredients
1 cup (100g) shredded carrots

1 cup (100g) shredded zucchini
1/2 cup (50g) shredded onion
1/4 teaspoon salt
1/4 teaspoon pepper
2 eggs
1/2 cup (120 mls) milk
1 cup (100g) grated Parmesan cheese
1/2 teaspoon parsley flakes
4 tablespoons flour
cooking oil
Instructions
1. Shred the carrots, onion, and zucchini using a grater.
2. Combine the vegetables, salt, and pepper in a large bowl.
3. Beat the eggs in a separate bowl.
4. Add into the eggs: the milk, grated Parmesan cheese, and parsley flakes.
5. Add the flour and beat well to make a batter.
6. Add the vegetables to the batter mixture and mix well.
7. Drop by large spoonfuls into hot oil until golden brown on both sides.
8. Pat dry on paper towels.
Serve warm and watch the kids enjoy an extra vegetable serving with this pancake-like ve-
getable puff!
38

39

Chicken Quesadillas
Quesadillas are a quick and easy food for tots. You can make them with practically any com-
bination of healthy cheeses, meats, beans, grains, veggies, and/or fruit your kids love.One of
my tots favorite quesadilla filling combinations is apple and chicken. You can use any kind
of chicken you want, but stick with the grilled kind if youre aiming to keep these healthy.
Also, spring for whole wheat tortillas instead of those made with white flour.

Ingredients
1- 9-10 flour tortilla
1/4 cup (30g) grilled chicken, shredded
1/4 cup (30g) chopped sweet apple (fuji, gala, honeycrisp)
1/2 cup (50g) shredded cheddar cheese
1 teaspoon (5ml) honey
1/2 tablespoon (7.5 ml) plain yogurt or mayonnaise
1/2 teaspoon (2ml) olive oil
Instructions
1. Prepare your fillings by chopping the apples and cooking the chicken if needed.
2. Melt teaspoon (2ml) of oil or butter in the skillet (Use enough to barely coat the
bottom of the pan.)
3. Warm the skillet over medium heat.

Place the tortilla into the skillet, and spread on the honey and yogurt.
4. Add the cup (50g) of cheese.

Add your chicken and apples to HALF of the tortilla. (Spreading the filling over half
the quesadilla makes it easier to fold.)
When the cheese is melted and there are golden brown spots on the bottom of the tor-
tilla, fold the tortilla in half using a spatula.
Remove from the skillet and place on a cutting board or large plate.
5. Use a pizza cutter or a knife to cut the quesadilla into slices.
41

42

Hummus and Pita
Hummus is a Mediterranean dip or spread commonly served in Lebanon alongside pita

bread. I love that it is made from the adorable sounding chickpea, or garbanzo bean (not so
adorable sounding). I often buy hummus, but kind of kick myself afterwards for going the
convenient route, because it is really not hard to make.
To make this fun for kids use cookie cutters to shape pita bread, flat bread, or flour tortillas
into fun shapes like stars, flowers, or even festive trees for the holidays like the example pic-
tured above.

Ingredients
Hummus
1-2 cloves of garlic, minced or coarsely chopped
1 tsp sea salt
2 tablespoons extra virgin olive oil
1/4 cup fresh squeezed lemon juice
2 cups canned chickpeas, drained (reserve the liquid)
1/4 1/2 cup gently-packed flat-leaf parsley
1/8 tsp chili powder
6 tablespoons of the reserved chickpea liquid
Pita Shapes
1 package pita bread, flat bread, or flour tortillas
Small amount of olive oil to brush on chips
Sea salt
Instructions
Hummus
1. Place minced garlic, salt, olive oil, and lemon juice in a blender and mix.
2. Add chickpeas, parsley, chili powder & chickpea liquid.
3. Pulse until smooth.
4. Scrape the sides of the blender with a spatula to incorporate all those delicious in-
gredients.
44

5. Taste and adjust seasonings as you see fit.
6. Add more chickpea liquid if you want a smoother consistency.
Pita Shapes
1. Place pita, flat bread, or tortillas one at a time on a cutting board.
2. Use a cookie cutter to form fun shaped chips.
3. Spread chips on a cookie sheet.
4. Lightly brush chips with olive oil & sprinkle with salt.
5. Place in a 350F (180C) oven for about 8-10 minutes until lightly browned and crisp.
Serve together and enjoy.
45

Broccoli Frittata
These frittata fingers make the best finger food for baby led weaning and toddlers!
Ingredients
1/2 tbsp oil
1 cup grated courgette / zucchini (approx 1 whole courgette / zucchini)

1 cup chopped broccoli (approx 4-5 small broccoli florets)
3 medium eggs
1/2 cup cheese
1 tbsp plain flour (can use gluten free or normal)
1/2 tsp dried mixed herbs or oregano
Instructions
1. Preheat to oven 350F (180C).
2. Grease and line a baking dish with parchment paper. I used a 8in (20cm) square dish.
3. Heat the oil in a frying pan.
4. Add the courgette and broccoli and fry lightly for 3-4 minutes until the vegetables are
soft.
5. In a bowl mix the eggs, cheese, flour and herbs together.
6. Add the cooked vegetables and mix until well combined.
7. Pour this mixture into the lined dish and bake in the oven for 15 minutes.
8. Remove from the oven and allow the frittata to cool before cutting into fingers or
squares.
47

Pumpkin Seed Pizza
Ingredients
2 pizza crusts (see next recipe)
1/3 to 1/2 cup (120 mls) pesto
2 tomatoes

1/2 cup (120g) raw pumpkin seeds
2 cups (450g) shredded mozzarella
Instructions
1. Prepare your crusts (I usually bake mine without the toppings for about 12 minutes
to get them crispy) and then spread pesto over each one.
2. Sprinkle about 75% of the cheese over the crusts.
3. Slice your tomatoes and cover each pie with one tomato's worth of slices.
4. Shake the pumpkin seeds over each one.
5. Sprinkle the rest of the cheese over each pizza (this works as "glue" to hold the seeds
on better).
6. Bake for 12 to 15 minutes at 400 degrees, or until as done as you want.
7. Allow pizzas to cool just a bit before you slice them with your pizza wheel (that way
the toppings won't slide around on you).
49

Quesadillas

These quesadillas are easy to make and will be sure to put a smile on your kids face at meal-
times!
Ingredients for 1 quesadilla

2 small wholewheat tortillas
- cup shredded cheese
cup cooked broccoli florets, finely chopped (great for using up leftovers!)

Alphabet cookie cutter
Note: My favorite cheese for making quesadillas isQueso Chihuahua. It melts easily and has
a wonderful flavor and texture.
Instructions
1. Prepare the top tortilla of the quesadilla by using a cookie cutter to cut out your
childs initial. If you are using letters with a counter (the closed hole in letters like
A, B, D, O, P, Q, and R) remember to save the middle bit to complete the letter on the
quesadilla!
2. Gently heat the non-cut tortilla under the broiler, and when it has become a little bit
hard, turn it over and add the cheese and broccoli.
3. Put it back under the heat until the cheese has melted.
4. Add the cut tortilla on top of the cheese (plus the counter, if needed) and return to
the broiler.
5. Once this is crispy remove from the heat and serve!
This would be great for a birthday treat too, using number cookie cutters!
51

Pizza Crusts
Ingredients
Makes 2 crusts
1 1/4 cups (300 mls) water
1/4 cup (60 mls) oil (I use olive or coconut)

2 teaspoons salt
2 teaspoons yeast
Instructions
1. Dump everything into your bread machine and hit start (on dough setting).
2. Remove the dough and divide it in half. Stretch or roll each portion of dough out to
fit your desired baking pan or pizza stone.
3. You might want to sprinkle a little cornmeal down first so that it doesn't stick.
4. Poke holes all over the top with a fork.
5. Bake at 400F (200C) for 12-15 minutes (depends on how crispy you want the crust).
6. Remove crusts and top with whatever your little heart desires.
7. Return pizzas to oven and bake for an additional 10-15 minutes, or until it's as done
as you want it.
8. Let it cool for just a little bit before you cut it with your pizza wheel or kitchen
shears,otherwise the cheese will just ooze off in a big glob.
53

Noodle Soup
This homemade soup is quick and easy to make. It only takes about 20-30 minutes to make
start to finish and is always a family favorite.
Ingredients
4 cups (1l) of organic chicken stock

1/2 bullion cube (vegetable or chicken)
2 cups (200g) of fresh organic chopped vegetables (any combination of carrots, celery,
broccoli, corn, peas)
1 cup (100g) of skinless boneless chicken cut into chunks or strips.
1/2 cup (50g) of small noodles or broken spaghetti pieces
Instructions
1. Prepare chicken and vegetables.
2. Place chicken stock in medium sized pot and bring to a boil.
3. Add noodles, turn down to a low boil and cook for 5 minutes.
4. Add Vegetables and cook for another 5 minutes.
5. Add chicken and cook for another 3 - 5 minutes until chicken and vegetables are
done.
6. Add salt and pepper to taste and serve with garlic bread.
Hot tip: Use an ice cube or a few frozen peas or corn pieces to cool down your child's hot
soup so they can eat it.
55

Simple Bento Box
When I pack lunches for my kids, I love to use these sectioned containers to create an easy
bento box. It can be quite a versatile lunch option for kids. Switch out fruit and veggies and
ham for turkey or chicken to encourage them to try different foods.
Ingredients
Serves 1

2 slices Ham
1 slice Cheese
6 baby carrots, cut into wedges
1 tbsp hummus
cup of grapes
Instructions
1. Roll up pieces of ham and cheese.
2. Place ham and cheese in the largest section.
3. Place Hummus in the smallest section and place carrots next to hummus.
4. Place grapes in the last section.
Eat and enjoy!
57

Panko Chicken Nuggets
These easy chicken nuggets are crispy, healthy, and delicious!
Ingredients
1 1/2 cup (100g) panko bread crumbs
1 tsp garlic powder
58

1 1/2 tsp Italian seasoning
1/2 tsp paprika
1/2 tsp onion powder
Salt and pepper
1 egg
1/3 cup (50g) flour
2 Boneless, skinless chicken breasts
Instructions
1. Preheat oven to 375F (180C). Grease a large cookie sheet with cooking spray, and set
aside.
2. Trim the fat off of the chicken breasts, and cut into "nugget-sized" pieces. Season to
taste with salt and pepper.
3. In a medium bowl, mix panko bread crumbs, garlic powder, Italian seasoning,
paprika, and onion powder.
4. In another bowl, crack egg, and whisk together with a fork.
5. In final bowl, dump in the flour.
6. Dip a piece of chicken into flour, then into the egg, then into the breadcrumb mixture.
Make sure it is well coated, and press the crumbs into the chicken, to attach as many
as possible. Set onto cookie sheet, and repeat with all nuggets.
7. Bake for 11-14 minutes, flipping halfway through. Nuggets are done when they reach
an internal temperature of 365F (175C).
8. Serve with ketchup, or your favorite dipping sauce!
59

60

Spanish Omelette
My kids love tortilla, also called Spanish omelette. Its super easy, nutritious and quick- it
only has three ingredients! Its my go-to recipe when I have too many potatoes left over.
For a healthy version, you can add vegetables (green peas, carrots, tomatoes or spinach for
example), and of course you can serve it with veggie fingers (mine love cherry tomatoes, cu-
cumber sticks and little bell peppers).

Ingredients
4 cups (1 kg) potatoes
6 eggs
1-2 onions (I skipped them in this recipe)
Olive oil for frying
Instructions
1. Peel and slice the potatoes.
2. Put olive oil in a frying pan and add the potatoes. You will probably have to do it in
batches.
3. The potatoes should be soft and golden, although I wait some more until they be-
come golden brown and a little bit crispy. Put aside.
4. In a bowl, crack the eggs and mix.
5. Add salt and pepper to taste.
6. Add all potatoes into the pan (if using onions, fry them before adding the potatoes)
and spread them evenly on the pan.
7. Add the egg mixture, also spread evenly.
8. Cook until the eggs are almost done.
9. To turn the tortilla, use a big plate. Put it on the pan and flip it so that the omelette is
on the plate. Gently put the tortilla back into the pan- the crust will now be on top.
10. Real tortilla should be moist on the inside and crispy on the outside, but if youre not
keen, cook it all the way though.
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63

Cheese Scones
This cheese scones recipe is great for lunch and lunch boxes. It is really easy and quick and
quite tasty too!
Prep time: 10 minutes at the most
Bake time: 25-30 minutes

Ingredients
2 cups (500g) of all purpose flour (or use self raising flour and leave out the baking
powder)
2 teaspoons (10ml) of baking powder
Pinch of salt
1 tablespoon (15ml) oil
1 egg
1 cup milk
2 cups (500g) grated cheese
optional bacon/ham or viennas
Instructions
1. Simply mix together until a dough, starting with the liquids, then dry ingredients,
then cheese. (Do not overmix)
2. Use muffin pans or individual souffle cups, fill it 3/4 (mini muffin pans will be great
for kids lunch boxes)
3. Bake at 180'C for about 25-30 minutes
Enjoy with butter, jam, biltong powder or oxo!
A quick and easy lunch everyone enjoyed. Remember to serve with lots of tasty veget-
ables, some cold broccoli or left over carrots!
65

66

Tuna Sushi
This Tuna Sushi Recipeis an easy and healthy dishthat is perfect for the lunch box. To make
it kid friendly, the recipe uses cooked tuna. Also, it will help to purchase a bamboo sushi mat.
Although not an absolute necessity, it just makes rolling easier, because it helps make a tight
sushi roll.

Ingredients
2 cups of cooked sushi rice
2 tablespoons white vinegar
Small can of tuna (6.7oz. or 190g.), drained
2 tablespoons Kewpie Japanese mayonnaise
4 sheets of Nori (Japanese seaweed)
Optional: Half a carrot or cucumber, sliced into matchsticks
Salt to taste
Other Items to Prepare

Bamboo sushi mat
Small bowl of water (to dip fingers in during sushi assembly)
Instructions
1. Combine the cooked rice and vinegar. Mix well then set aside.
2. Mix the tuna and Japanese mayonnaise. Season with salt. Set aside.
3. Lay the Nori (Japanese seaweed) on top of a bamboo mat, shiny side down.
4. Spread some rice on the bottom part of the nori, covering approximately of the
nori. (Tip: Dip your fingers in a small bowl of water before handling the rice).
5. Put some tuna on top of the rice. Add carrots, cucumber or other vegetables (option-
al).
6. Using the bamboo sushi mat, slowly roll the nori, starting from the bottom going up.
Just before rolling it all the way to the top, dip your finger in water and run it on the
very top of the nori. The water will help seal the sushi roll.
7. Slice the sushi roll into approximately 6 slices.
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Makes 24 small pieces of sushi.
69

DINNER RECIPES

Spanish Chorizo Soup
Spanish Chorizo Stew is a family favourite. It has a lovely warm, Mediterranean spicy fla-
vour thanks to the paprika in the chorizo. Its really easy to cook and all the kids love it. A
perfect healthy dinner recipe.
You can cook it in advance and just warm it up with youre ready. Perfect for a busy school
day.
Did I mention it was healthy? The chorizo is only for flavour, so I only use a little bit and the
rest is just vegetables, vegetables, vegetables.

Its really versatile. You can put in pretty much whatever you like. I just use what I have in
the fridge.
Ingredients
In this version I used 1 litre of juice from some tomatoes that I was jarring, but stock and a jar
of tomatoes will work just as well.
1 onion
1 cup (125g) chopped chorizo
1 courgette (zuchinni)
1 red pepper
1 leek
4 spanish green peppers (or 1 normal green pepper)
4 carrots
4 potatoes
1 jar or tin of cooked chick peas (garbanzo beans)
4 cups (1 l) of good stock.
1 jar or tin of cooked tomatoes
Make sure you use a large sauce pan.
Instructions
1. Fry the onion and leek in a little olive oil, until soft.
2. Add the courgette and peppers.
3. Add the chorizo.
4. Add the remaining ingredients (carrots, potatoes and liquid).
5. Simmer for half an hour.
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6. Add the cooked chick peas before serving (dont worry if you added them earlier, it
doesnt matter.)
73

Pasta Primavera
This recipe is somewhat loose, but very versatile! There's no way to get this recipe wrong.
This 15 minute recipe is one of our favourite busy weeknight go-tos, because it's super fast
and a great way to use up whatever vegetables you have handy (even frozen!) and even
leftover meat you have in the fridge.
Frozen peas, bell peppers, broccoli, onion, tomatoes, and spinach are all great options! Pick
out the ones that your kids love most.

Ingredients
(serves 4)
1lb (450g) dried whole wheat spaghetti
Extra virgin olive oil
2 cloves garlic, minced
2-3 cups vegetables, cut into bite-sized pieces if necessary
Leftover meat like chicken or pork loin (optional)
Shredded parmesan or Asiago cheese
Salt & Pepper to taste
Instructions
1. Boil the spaghetti in a large pot of salted water until al dente. Drain the spaghetti, but
do not rinse; set aside.
2. Return the pot to the stove, medium-high heat, and add enough olive oil to thor-
oughly coat the bottom. Saute the garlic until it just begins to turn golden, about 2-3
minutes.
3. Add the chopped vegetables, sauteeing in the oil until cooked through. Add any
leftover meats, if desired, in the last few minutes to heat through.
4. Return the spaghetti to the pot, and toss to coat with the olive oil. Season to taste and
serve, garnished with cheese.
75

Smoked Salmon Pasta
This Easy Peasy Smoked Salmon Pasta recipe only takes a few minutes to whip up. It's a
quick, healthy and kid friendly recipe. 4 ingredients. One pan. Easy enough for kids to make.
And best of all, my kids just love it!
Ingredients
2 cups (450g) pasta

1 cup (150g) of frozen peas
3/4 cup (190g) pesto alla Genovese
1 cup (200g) smoked salmon
Instructions
1. Cook the pasta according to the package directions.
2. 30 seconds before the pasta is cooked, add the frozen peas into the boiling water.
Drain the pasta and peas.
3. Mix the pesto through the pasta and peas while still hot.
4. Break up salmon pieces by hand and scatter them all over the dish.
Serve with some extra vegetables. Carrots? Broccoli? Cabbage? It doesnt matter if your
children dont eat it. Remember that we are aiming for half of what we eat to be fruit or
vegetables.
77

Chicken Wraps
Wholewheat Chicken Wraps are a summer dinner idea that is quick and healthy too!
Ingredients
Wholewheat wraps
Chicken (grilled)

Lettuce
Spinach
Tomatoes
Cheese
1000 Island Sauce/Mayonnaise
Instructions
1. Spread the sauce on the opened wrap.
2. Place cut lettuce and spinach in the middle of the wrap.
3. Add the chicken, cheese and tomatoes. You could add avocado slices, grated carrots
or bacon bits too.
4. Remember to add salt and pepper to taste.
5. Fold the wrap and cut into smaller bites for children. For adults you could fold it
over and secure it with a toothpick.
6. Enjoy!
79

Spanish Omelette 2
This recipe transports me back to Santander, Spain where I lived with a wonderful family for
two weeks as an exchange student in high school. It was so much fun to go to high school in
Spain and compare and contrast my experiences there to my life back home.
One of my many great memories from that trip was a tortilla making contest. Now I have to
explain that tortilla in Spain is not the same as a tortilla in Central America. Spanish torti-
lla, tortilla espaola, tortilla de patatas, Spanish omelette, or potato omelette are all words for
the same dish, which is basically a puffy potato omelette, not a a round flour tortilla.

Ingredients
6 eggs
2 or 3 medium sized potatoes, cut into thin slices (I like to slice the potatoes into four
quarters lengthwise and then just thinly slice each quarter)
1-2 tablespoons diced onions
Splash of milk or half & half
2-3 tablespoons olive oil
3-4 tablespoons water
Pinch of baking soda
Salt and pepper to taste
A flat wooden cutting board, large plate, or lid to flip the omelette
Instructions
1. Pour 1-2 tablespoons of olive oil into a large (10 inch) pan.
2. Let the oil heat up a bit and then add the sliced potatoes and diced onions to the pan.
3. Stir and cook over medium heat for a couple of minutes.
4. Add the water to the pan and cover with a lid this will help steam the potatoes and
soften them up.
5. Crack six eggs into a mixing bowl.
6. Add a splash of milk and a pinch of baking soda to the eggs.
7. Whisk until well mixed and bubbly (the pinch of baking soda helps to add some nice
puff to your omelette).
8. Cook the potatoes until they are tender.
9. Use the edge of a spatula to cut and mash up the potatoes.
81

10. Pour the potato and onion mixture into the mixing bowl with the beaten eggs and stir
until well combined.
11. Add the remaining tablespoon of olive oil to the pan.
12. Tilt and turn the pan to make sure the oil completely coats the bottom and sides so
that the omelette does not stick to it.
13. Heat the oil for 30 seconds to a minute and then pour the entire potato and egg mix-
ture into the pan.
14. Run your spatula along the outer edge of the tortilla, and tilt the pan so uncooked
parts of the egg drift over the cooked edges.
15. And now for the fun! Check to make sure the edge of your tortilla is not sticking to
the pan. Then place a cutting board, or very flat lid over the pan, and turn it com-
pletely upside down. Gently slide the tortilla back into the pan.
16. Cook for a few more minutes.
17. You did it! Now all you have to do is slide the entire omelette onto a plate. Allow it to
cool a bit a slice into wedges.
Serve with a salad and crusty bread.
82

Veggie Fish Sticks
These fish sticks make great additions to getting those veggies into the kids. They also
make great snacks and finger foods.
Ingredients
5-6 peeled and diced potatoes

cup (50g) mixed veg (peas, corn, beans, carrots)
3 eggs
cup (60g) flour
tsp salt
1 tsp each of spices (parsley, paprika)
cooking oil
Instructions
1. Cook the diced potatoes and mixed veg.
2. Once cooked, mash.
3. Crack eggs into a bowl and whisk.
4. Mix flour, salt and spices in another bowl.
5. Heat the oil in a pot for deep frying (roughly 5 cms deep). Be careful not to make the
oil too hot!
6. Shape your mashed potato / veg mix into fingers then dip into the egg making sure it
is completely covered.
7. Roll in the flour mix.
8. Deep fry the sticks for 1-2 minutes or until a golden brown.
9. Serve.
Makes average of 20 fingers.
Tips
These veggie sticks can easily be made from leftovers. These sticks are also great to freeze!
84

85

Zucchini Pasta
This is a great oh help! what am I going to cook? dinner. You know, those nights when
youre in denial that you need to cook dinner and when you riffle through the cupboard the
only thing you can find is a zucchini (courgette) or two.
Ingredients
Feeds my family of 6 (4 young children)

2 large zucchini, chopped
1 onion, chopped
1/4 cup (60g) of cooking bacon, chopped
1 cup of cream
500g pasta
1 cup grated parmesan
Instructions
1. Fry the onion and bacon in a large pan. You want the onion to soften and the bacon to
crisp so use a large pan so they have lots of space.
2. Add the zucchini and cover.
3. Cook on a medium heat for 10 minutes until cooked.
4. Meanwhile, cook the pasta according to packet instructions.
5. Add the cream to the zucchini and stir in.
6. When its cooked al dente drain the pasta and stir into the sauce.
7. Stir in the parmesan.
8. Serve.
This is great for a healthy lunch or dinner. You could add extra vegetables, such as peas or
grated carrots. Or serve a crisp green salad on the side.
My kids really enjoyed it, although they didnt eat all of the zucchini. But they didnt say
yuck, yuck, yuck! either so things are looking up!
87

Lentil Soup
I make a different soup almost every week. I love soups because theyre nutritious, easy to
prepare and very child-friendly. Lentil soup is always a win at our house. I often add shrimps
or paneer cheese, but sometimes I sneak a few veggies in as well- sweet potato, spinach, to-
matoes all work really well. We usually eat them with flatbread such as naan.

Ingredients
3 little onions
2 garlic cloves
1 cup (150g) red lentils
2-3 potatoes
5 cups (1.2l) chicken or vegetable broth
1 tablespoon garam massala powder
1 teaspoon caraway seeds
Half a can coconut milk
Salt and pepper
Instructions
1. Cut onions into little cubes and fry in olive oil until translucent.
2. Add garlic, fry some more.
3. Peel the potatoes and cut them into little cubes. Add them to the onions and garlic.
4. Add spices and then, some water.
5. Cook until the potatoes are very soft.
6. Add lentils and broth.
7. Cook until lentils are soft as well (around 20 minutes).
8. Add coconut milk, bring to the boil, and then youre done!
You could use a blender if you want a creamy smooth soup or if you like the texture, just
leave it as it is.
89

90

Chicken Curry
A quick and easy cook-from-scratch Chicken, Coconut & Tomato Curry recipe. Super mild
and suitable for kids!
Ingredients
1.5 tbsp coconut oil

1 white onion, finely chopped
2 garlic cloves, crushed
0.5 tsp grated fresh ginger
2 tsp garam masala
1 tsp curry powder
1.5 cups (400ml) cups coconut milk
0.5 cups (150g) tomato puree (or tomato paste)
5 cups (600g) chicken breast, diced
2 tomatoes, chopped
Instructions
1. Melt the coconut oil in a large saucepan over a medium heat.
2. When melted, added the onion and fry for 2 minutes until softened.
3. Add the garlic, ginger, garam masala and curry powder and fry for another 2
minutes, stirring continuously.
4. Add the coconut milk and tomato paste and whisk until everything has combined.
5. Add the diced chicken pieces and simmer for 15 minutes.
6. Finally, add the tomatoes and continue to simmer for another 2 to 3 minutes,
7. Serve immediately with rice and poppadoms or naan bread.
92

Turkey Meatloaf
This simple turkey meatloaf is a healthy, scrumptious dinner option that calls for common in-
gredients that are most likely already in your pantry. It's an easy recipe to put together when
you need something that doesn't involve much prep time. Take five minutes to mix it up, and
throw it in the oven. You can also prepare a meatloaf in advance, freeze it raw, and then put it
the crock pot for 4-6 hours for a hearty meal on busy evenings.

Ingredients
4 cups (450g) ground turkey
1 egg
2 tablespoons (30ml) ketchup
2 slices of bread (broken into small pieces)
cup (45g) breadcrumbs
teaspoon (2ml) onion powder
1 tablespoon (5ml) minced garlic
1 teaspoon (5ml) parsley
1 teaspoon (5ml) salt
2 tablespoons (30ml) water
Instructions
2. In a large bowl, combine the turkey, egg, ketchup, bread, breadcrumbs, onion
powder, garlic, parsley, and salt.
3. Mix well with your hands.
4. Place in a lightly greased 5x9 loaf pan OR form into a loaf and place into a 9x13 pan.
5. Add about two tablespoons of water to the bottom pan and cover with foil.
6. Bake for 45-50 minutes.
Remember to serve with lots of fresh and tasty vegetables, like in the picture!
94

95

Chicken Tenders
This is one of my familys favorite recipes! There are so many different options for breading
chicken, but I love using flaxseed. They have a nutty flavor which is delicious.
Ingredients
(serves 4)

4 cups (450g) chicken, cut into strips
2 cups (475ml) ground flaxseed (or linseed)
Salt, to taste
Pepper, to taste
Paprika, to taste
2 eggs
2 tbsp (30ml) Water
Oil (for pan)
Instructions
1. Combine eggs and water in a shallow container.
2. Combine ground flaxseed, salt, pepper and paprika in another shallow container,
3. Take one piece of chicken and place in egg mixture, then dip both sides in the flax-
seed mixture.
4. Place in pan and cook on low-medium heat for about 15 minutes. Keep a close eye on
it so it doesnt burn.
5. Then flip and continue to cook for another 10 minutes or so until the juices run clear
or the chicken reaches 190F (90C).
97

Meatloaf
Ingredients
1 lb (2 cups or 500g) of ground (minced) beef
1 packet of sage and onion stuffing mix
1 tablespoon of pickle or chutney

1 stock cube
1 cup of water
2 large white potatoes
2 large red skinned potatoes
2 sweet potatoes
Olive oil
Dried basil and oregano
Salt and pepper to taste
Instructions
1. Mix the ground (minced) beef, the stock cube, pickle and the stuffing mix together
with the cup of water in a bowl.
2. Once fully mixed place mixture in a greased loaf tin.
3. Bake in a preheated oven 175C (350F) for about 25 to 30 minutes until cooked
through.
4. (place a skewer into the meatloaf and if it pulls out clean then the loaf should be
cooked)
5. Wash the potatoes and roughly cut into chunks.
6. Wash and peel the sweet potatoes and cut into similar sized chunks.
7. Place on a baking tray and drizzle olive oil, basil and oregano over the top.
8. Bake with meatloaf for 20 minutes, turning once after 10 minutes.
Serve slices of the meatloaf with the three coloured potatoes and some fresh vegetables or
salad.
99

100

Mac & Cheez Powder
This is a vegan recipe for mac and cheez powder.
Ingredients
Serves 4
6 tablespoons flaked nutritional yeast

4 tablespoons tapioca starch
2 1/4 teaspoons table salt
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
3/4 teaspoon mustard powder
Instructions
Combine all ingredients in a 250ml airtight jar and keep sealed when not in use.
To use
1. Cook 2 cups dried macaroni pasta (~230g) in boiling, lightly salted water until al
dente. Drain pasta, but do not rinse.
2. Return the pot to the stove and heat 1/2 cup alternative milk and 2 rounded table-
spoons of Mac & Cheez Powder over medium heat, stirring until smooth.
3. Add pasta back to the pot, and stir over medium heat until pasta is coated, adding a
drizzle more milk if too dry.
4. Add additional cheez powder to taste.
102

Salmon with Fruit Salsa
This recipe can either be cooked on the stove as described or broiled in the oven for about 8
minutes.
Ingredients
Salmon:
4 tablespoon honey

8 teaspoons low-sodium soy sauce
4 teaspoon olive oil
1 teaspoon black pepper
6 salmon fillets
Fruit Salsa:
1 cup diced peeled mango, kiwi and strawberries
1/4 cup chopped fresh cilantro
1/4 cup fresh orange juice
Instructions
1. To prepare salmon, combine first 4 ingredients in a large zip-top plastic bag.
2. Add fish to bag; seal.
3. Marinate 10 minutes minimum, turning occasionally.
4. While fish marinates, heat grill pan or large nonstick skillet over medium-high heat.
5. Remove fish from bag, discarding marinade.
6. Coat pan with cooking spray.
7. Add fish, and cook 5-8 minutes on each side or until the fish flakes easily when tested
with a fork.
8. While fish cooks, prepare the fruit salsa. Combinefruitwith the cilantro and orange
juice.
9. Serve over cooked fish.
104

105

Turkey Vegetable Lasagna
Ingredients
No boil lasagna noodles
1 package of mozzarella cheese, grated
Sauce:

1 - 2 tbsp olive oil
1/4 - 1/2 chopped onion (optional)
1 cup (300g) of ground turkey
2 cups (500 mls) or one jar of pasta sauce
Ricotta Mixture:
2 cups (500g) ricotta cheese
1 egg
pinch of nutmeg (this is the secret to the best tasting lasagna)
1 1/2 cups (300g) frozen chopped spinach (frozen is easiest to work with when mak-
ing lasagna - defrost and squeeze excess water out)
1/2 cup (100g) shredded carrots
1/2 (100g) cup shredded zucchini
2 tbsp grated Parmesan cheese (optional)
Instructions
Sauce - Prepare sauce in advance to save time. You can use a jar of marinara sauce if you
prefer.
1. Heat pan and add olive oil.
2. Saute onions (if using) until translucent.
3. Add ground turkey and cook to brown.
4. Add sauce to pan and heat to boil.
5. Set aside when done.
Prepare Ricotta Mixture -
1. Measure and spoon all ingredients into a medium size bowl.
2. Mix evenly and set aside.
107

Layer Lasagna -
1. Cover the bottom of a lasagna pan with a thin layer of sauce.
2. Add layer of no boil noodles. Place them approximately 1/2 inch (1 cm) apart, they
expand when they cook.
3. Add a layer of ricotta mixture followed a layer of sauce.
4. Sprinkle with mozzarella cheese.
5. Place another layer of no boil noodles and repeat layers in same order a total of 3 - 4
times. (Noodles, ricotta, sauce, cheese - repeat.)
6. Finish by spooning the remaining sauce around the edges of the lasagna.
7. Sprinkle with remaining mozzarella cheese.
Cover and allow Lasagna to rest for 30 minutes before cooking. This gives the no boil noodles
time to soak up moisture so they can expand and cook properly.
Preheat oven to 375F (190C) while lasagna is resting.
Cover and cook lasagna for 30 minutes. Remove cover and cook another 10 - 15 minutes. The
sides will be bubbling and it will start to brown.
Allow to rest 5 10 minutes before serving.
108

Strawberry Salmon
For this recipe, youll make a strawberry sauce that you will pour over the baking salmon.
You will then have another yogurt sauce that you can serve it with.
Strawberry Sauce Ingredients

3/4 cup (180 mls) balsamic vinegar

1 cup (250g) fresh chopped strawberries
1/4 teaspoon vanilla
1 teaspoon honey
2 tablespoons strawberry preserves
1 teaspoon dijon mustard
2 teaspoons hot sauce
1/4 teaspoon garlic powder
1/2 cup plain yogurt
2 tablespoons olive oil
Instructions
1. Combine all ingredients (except the yogurt and the olive oil) and cook on medium
until boiling.
2. Reduce heat to low and continue to cook until thickened, about 15 minutes.
3. Reserve 2 tablespoons of sauce for yogurt dressing.
4. Pour rest of mixture over salmon after initial 20 minutes baking time.
5. Make the yogurt dressing by combing the reserved sauce with the yoghurt and olive
oil and seasoning if required.
Salmon Ingredients
5 6-ounce (170 g) salmon fillets
olive oil
sea salt
black pepper
110

Instructions
1. Arrange your fillets on a tray or dish for your oven.
2. Drizzle some olive oil over the fillets, then lightly cover with salt and pepper.
3. Bake at 350F (180C) for about 20 minutes.
4. Pour the prepared strawberry sauce over the salmon and bake for an additional 10
minutes.
5. Place a salmon fillet on a plate, spoon some of the sauce back over it, then drizzle
with the yogurt dressing.
111

Tuna Fishcakes
Ingredients
3 to 4 large potatoes
1 can of drained tuna or 1 cup of flaked fish
1 red, green and yellow capsicum (bell peppers)

1 tablespoon butter
1 egg
1 packet of dried stuffing mix or breadcrumbs
Salt & pepper to taste
1 large cup of frozen garden peas
2 or 3 sprigs of fresh mint
Instructions
1. Wash and dice the capsicum (peppers).
2. Add half of the butter to a pan and heat until melted.
3. Fry the diced capsicum (peppers) until soft and then place to one side.
4. Peel and chop the potatoes.
5. Add potatoes to salted boiling water and simmer for 15 minutes until soft.
6. Drain potatoes and mash with half of the butter.
7. Add the can of drained tuna and the diced capsicum to the mash.
8. Mix well and place to one side to cool.
9. Break the egg into a bowl and mix with a whisk or fork.
10. Place the stuffing mix onto a plate.
11. Next make small burger sized patties with the tuna mash mix.
12. Dip into the egg and then the stuffing mix.
13. Place on a greased baking tray.
14. Cook in the oven for 10 to 15 minutes at 175C (350F)
15. Place the peas in pan of boiling water and simmer for 5 minutes.
16. Drain and mix in finely chopped mint leaves.
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17. Serve fishcakes with the minted peas and some tomato salad.
114

Palak Paneer
I am both surprised and amazed that my kids love spinach. But they only love it when I
make it this way: its not only delicious and simple but also very beautiful to look at. The
spices make the dish interesting but not too spicy.
Ingredients
1 cinnamon stick

5 cloves
1 teaspoon caraway
1 chili pepper (optional)
1 star anise
more spices, ground (cinnamon, curry, garam massala, cardamom, paprika), to taste
250g of paneer cheese
450g spinach (I use frozen one, with cream)
1 huge carrot or 2 smaller ones
1-2 onions
2-3 garlic cloves
Some oil, for frying
Water
coconut milk (optional)
plain yoghurt
Instructions
1. Start by heating up some oil in a pan (I use my wok) and add cinnamon stick, cloves,
and fry for a minute. You can also add the chili pepper- if you dont cut it up, the dish
wont become spicy, but the pepper will add great aroma.
2. Add onions, garlic and the ground spices, stir.
3. Add the carrots and some water and cook until tender.
4. Add spinach and cook until tender.
5. For a smoother texture, you can blend the spinach.
6. Add coconut milk and yogurt, bring to a boil.
7. Serve with boiled rice.
116

117

Enchilada Chicken
3 ingredients a slow cooker and a meal that the whole family loves makes me a happy
mom!
It was such a simple and easy recipe and the chickenhas just the right amount of zest to serve
it over a bed ofMexican rice. It would also make the perfect base for enchiladas, burritos, or
tacos. Plus, makes a fantastic Enchilada Chicken Pasta!
Making a double batch would be perfect for leftovers or to pop in the freezer and use later.
Oh, the possibilities are endless and delicious! Youve gotta try it!

Ingredients
4 boneless skinless chicken breast
1 Tbsp. taco seasoning
1/3 cup (100 mls or 3 oz) enchilada sauce
Instructions
1. Place chicken in slow cooker.
2. Pour enchilada sauce over the top.
3. Add taco seasoning.
4. Cook on high for 4 hours or low for 6 hours.
5. Once chicken is cooked through, using two forks, pull chicken apart until it is finely
shredded.
Put the perfect finish on this dish with sliced avocados, shredded lettuce, or a pico de gallo
of fresh tomatoes, onion, corn and cilantro! Both healthy and delicious!
119

SNACK RECIPES
Granola Clusters
Ingredients
2 cups (180g) rolled oats

1/4 cup (35g) almonds, coarsely chopped
1/2 cup (120ml) pure maple syrup
1 tablespoon cold milled flax seeds
2 teaspoons chia seeds
1 tablespoon coconut (or brown) sugar
pinch salt
1/2 cup (70g) raisins, craisins, or other dried fruit (optional)
1. Set a large, heavy-bottomed skillet on the stove on medium heat.
2. Toast the oats and nuts, stirring frequently, until fragrant and slightly golden.
3. Pour them into a mixing bowl and lightly sprinkle with salt.
4. Add the chia seeds, brown sugar, flax seed, and dried fruit.
5. Give it a mix so that everything is well blended together.
6. Return the pan to the stove, and bring the 1/2 cup of maple syrup to a simmer.
7. Remove from heat, and pour over the oats in the mixing bowl.
8. Stir the oats until everything is well-coated with maple syrup.
9. Pour the coated oats onto a large sheet of parchment paper to cool.
10. To get good cluster clumps: use a longer sheet of parchment paper, and fold it over
the oats and press down to make a firm-packed, compact rectangle of oats approxi-
mately 1/2 inch thick.
11. Store in an airtight container once cool.
Serve over yogurt, as a dried snack, or as a cereal.
121

122

No Bake Cookie Balls
The No-Bake Cookie (or as some may call it a Chocolate Oatie) has had a makeover! I love
the gooey chocolate and texture of the Chocolate Oatie. Its addictive. Of course, all the sugar
in a no-bake is addictive too so I try to stay away from them. Until now!
In the midst of a need for sweet craving, I decided to mix and match and came up with a
fabulous all-natural alternative to my favorite cookie! I will confess that they are not exactly
the same as a regular Chocolate Oatie. These are not a drop by the teaspoonful kind of
cookie. With a drier consistency, they require being rolled up. But Ill take it because these
little bad boys are delicious!

And you can customize them! This recipe goes straight for the No-Bake Chocolate Oatie
goodness. However, you can sneak in some extra ingredients to healthy up your diet even
more and pack in the protein.
Try adding:
Flaxseed (Id suggest grinding them up otherwise the little pops of crunch are a little
odd)
Coconut flakes
Powdered protein shake, chocolate or vanilla (add an extra 1 Tbsp yogurt to keep
balls from getting too dry)
Need a dairy free treat? Omit the yogurt! The yogurt makes the balls creamier, but you can
get the same great taste (little drier consistency) by skipping the yogurt.
Ingredients
1/2 cup cocoa, unsweetened
1 cup natural peanut butter
1 cup quick-cooking rolled oats
1/2 cup raw honey
1 Tbsp. vanilla
1/4 cup yogurt
Instructions
1. Combine all ingredients in a medium bowl. Mix well.
2. Roll mixture into 18 balls, each about 1.5-2 inches in size.
These All Natural No Bake Cookie Balls are more than just a cookie, theyre the base of a per-
sonalized energy ball that will pack whatever punch youre looking for!
124

125

Healthy Brownies
This is a really easy and healthy brownie recipe that I made up when I found myself with a
kilo of dried figs that needed eating up. Even though some of my children claim not to like
figs, they all enjoyed these brownies that we took as a healthy snack to the beach.

No added Sugar
Figs are naturally sweet. This recipe doesnt contain any added sugar. I used coco powder
that was just coco without any added sugar.
Ingredients
3 cups (500g) dried figs
1 cup (200 mls) of water
1.5 cups (300g) flour
1 tablespoon of coco
3 eggs
1/4 cup (50 mls) olive oil
1/2 cup (100g) sunflower seeds
Instructions
1. Preheat oven to 200C (390 F)
2. Boil the figs in the water for 10 mins.
3. Whizz them in a blender until a squidgy paste.
4. Add the other ingredients (except the sunflower seeds).
5. Whizz.
6. Stir in the sunflower seeds.
7. Put in a baking tray.
8. Bake for 30 minutes.
9. Allow to cool and chop into squares.
127

128

Healthier Banana Bread
It was my stubborn love of banana bread that has pushed me to finda healthy and tasty re-
cipe for it. I tried several healthy banana bread recipes I found online but the results were dry
tasteless loaves with no resemblance to the sweet banana-y flavor of the real thing you
know, the kind made with shortening and a whole cup of sugar.
After several concoctions and blah attempts, my middle son and I finally came up with the
perfect ingredients to make a healthier and tasty banana bread! My hubby likes hisbread a
little denser so this was perfect for his preference with all the flavor I was hoping for!

Ingredients
1/4 (100g) cup applesauce
1/2 (170g)cup honey
3 egg whites
3 bananas, ripe
1 tsp. baking soda
1/4 tsp. salt
1 tsp. vanilla
Instructions
1. Mix the applesauce and honey until well blended.
2. Add egg whites.
3. Add bananas.
4. Combine the remaining ingredients to mixture.
5. Pour into greased loaf pan.
6. Bake at 350F (180C) for 50-55 minutes.
130

Green Smoothie
This is a wonderful smoothie filled with spinach that your kids are sure to love. It takes
minutes to prepare and will provide your kids with lots of nutrition to make it through the
day.
Use local organic ingredients whenever possible. These measurements are approximate -
make it your own.

Ingredients
2 - 3 cups of fresh organic spinach
2 - 3 cups of orange juice - start with less and add more if it won't blend
1 cup pineapple (fresh or frozen)
1 cup raspberries (fresh or frozen)
1 - 2 tbsp coconut oil
1/2 banana (optional)
Instructions
1. Place all ingredients in a blender.
2. Use at least one frozen fruit or chill for an hour after blending in order to enjoy it
cold.
3. Blend for 2 - 4 minutes.
4. If placing it in the fridge to chill leave it in the blender in order to give a quick blend
before placing it into glasses.
Serves 2 - 4. Green smoothies will keep for up to 24 hours in the fridge.
Note: Fats reduce the rate at which sugar is absorbed into the body and help you feel full
up longer. Adding some fat, such as coconut oil, or full fat yoghurt will turn the smoothie
into a snack that will keep them going for longer.
132

Quick Chocolate Smoothies
These 3 to 4 ingredients make the best fastest smoothies ever. My kids love them so much
they usually have 2 glasses full.
Ingredients
3-5 ripe bananas

1 tablespoon cocoa
1 litre of yogurt
optional 1-2 tablespoons of honey
Instructions
1. Add all the ingredients to the blender and blend, it is as simple as that!
Makes 4 average sized glasses.
Tips
Adding 5 bananas instead of 3 means you have a sweeter smoothie and don't need the extra
honey. No honey for children under age 1.
134

Potato Chips with Veggie Dip
To slice the potatoes thinly, I use a mandoline. This isdefinitelynot a job for kids! If you dont
have a mandoline you could use the slicer wheel on a food processor, the slicer on acheese
grater,or apotato peeler!
Ingredients
Potatoes (I use Yukon Gold), scrubbed or peeled as preferred

Olive oil spray
Salt
Instructions
1. Place the potato slices on a sheet ofparchment paperinside the microwave, making
sure that the slices didnt overlap.
2. Spray them lightly with the olive oil spray.
3. As for cooking times, every microwave, potato slice and amount of spray is going to
be different for each person. But to give you an idea, I cook mine on full power for
two minutes, then add 30 second bursts of cooking, and watch them the whole time
to make sure they dont burn! They start to curl a little first,and then as soon as they
started to turn brown Iremove thechipsfrom the microwave and place them in a
bowl. I usually do several batches at a time.
4. Then lightly season them with salt, and stir to mix.
Veggie Dip Ingredients

8 cherry tomatoes
8 baby carrots
1 zucchini (courgette)
2 tablespoons mayonnaise
Instructions
1. Put into a blender and whizz.
They look and smell delicious!
There are loads of variations you could try with this simple recipe: maybe experiment
without the oil or salt? Or adddifferent seasonings that you think the kids might like:
paprika, cheddar cheese powder, or black pepper? Or try your own combination of your
kids fave veggies!
136

137

Frozen Yogurt Bark
Snack time just got exciting with this recipe for energy boosting Frozen Yogurt Bark; greek
yogurt sweetened with honey and topped with chocolate chips, strawberries and coconut
Ingredients
Yogurt Bark:

450g / 2.5 cups greek yogurt
2 tbsp honey
1 tbsp cranberries
1 tbsp raisins
Toppings:
5 fresh strawberries, chopped
1 tbsp dark chocolate chips
1 tsp desiccated coconut
Instructions
1. Mix the yogurt and honey together until well combined.
2. Add the cranberries and raisins and stir again.
3. Line a baking tray with foil and pour the yogurt mixture on top. Spread it depending
on how thick or thin you want your bark to be. Mine was approx. 1/2 inch thick.
4. Sprinkle the strawberries, chocolate chips and desiccated coconut on top and place in
the freezer for 1 hour or until it is completely frozen.
5. Remove from the freezer and use a sharp knife to break the bark into pieces.
6. The bark can be stored in the freezer in food bags.
139

Baked Sweet Potato Fries
Crispy on the outside, soft and sweet on the inside - these fries are the perfect (guilt free)
snack!
Ingredients
2 sweet potatoes

1 tbs olive oil
tsp salt
tsp black pepper
tsp cumin
Instructions
2. Peel potatoes and cut into fry-shaped slices, about 1/3 inch (1cm) thick.
3. Toss fries in about 1 Tbs olive oil, or just enough to lightly coat them.
4. Lay fries on cookie sheet, making sure they are not crowded together. Sprinkle them
with salt, pepper, and cumin.
5. Bake for 25-30 minutes, flipping halfway through. Fries are done when the skin
bubbles, and starts to blacken just a bit.
6. Serve immediately!
141

Mini Kebabs
These cheese, tomato and Vienna kebab is an easy and healthy snack the kids can make them-
selves!
Ingredients
Viennas

Cheese
Cherry tomatoes (or grapes if your child does not like tomatoes)
Cocktail bamboo sticks(these are longer than toothpicks, but shorter than kebab
sticks)
Instructions
1. Cut the viennas in smaller pieces(about 1cm).
2. Cut the cheese into blocks(about 1cm x 1cm).
3. Cut the tomatoes/grapes in half.
4. "Thread" onto a stick.
Tip: Cut the sharp point of the stick off when it is given to toddlers.
143

Cinnamon Apples
This is a simple yet tasty treat. My kids love apples and the cinnamon brings out the sweet-
ness in the apples. This is a snack that is super quick to make.
Ingredients
Serves 2

2 apples, sliced
Cinnamon
Instructions
1. Place apples in one layer on a cutting board.
2. Sprinkle cinnamon on each apple slice.
3. Serve immediately.
145

Sweet Potato Crackers
For this recipe you will need cooked sweet potatoes. If you dont have any left over from an-
other meal, you can cook them in the oven at 350F (180C) for 45 minutes (prick the skins
first.)
You could use pretty cookie cutters if you want a different shaped cracker.

Ingredients
1 1/2 (180g)cups whole wheat flour
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 to 1/2 teaspoon cayenne pepper (or leave it out, but our toddler enjoys the spice)
3 tablespoons butter
1 cup (250g) cooked sweet potatoes
Kosher salt
Instructions
1. Mix everything (except the Kosher salt) in a bowl and roll it out onto a lightly floured
surface.
2. I like to use a silicone baking mat for these, so I just place the mat onto a large cutting
board, roll the dough out and then slide everything - mat and all - onto a baking
sheet.This has become my secret trick for easy crackers.
3. Sprinkle some Kosher salt over the top of the dough and lightly press it in.
4. Bake at 350F (180C) for 15 minutes.
5. Peel the cracker sheet off the mat, flip it over, and bake for another 15 minutes.
6. Break the cracker into pieces once it has cooled.
147

148

Kissel
I love to make this during strawberry season but it will definitely work with other fruit as
well (red currants, blackcurrants). You can eat it with a spoon or slurp it. You can either skip
the sugar or substitute it with apple juice, or agave syrup.
Potato starch or tapioca can be used instead of maizena. The texture should be thick enough
to slurp- but some people prefer it even thicker.

Ingredients
2 cups (300g) strawberries
1 tablespoon sugar (or to taste)
1 tablespoon maizena
1 1/2 cups (300ml) water
Instructions
1. Put the strawberries into a blender and blend until smooth.
2. Put the strawberry pulp into a pan and bring to a boil.
3. Add sugar and water, but save half a cup of water.
4. Add maizena to the water and mix well.
5. Add the maizena to the strawberry pulp and mix.
6. Turn down the heat and mix until the kissel reaches desired texture.
150

Frozen Grapes Caterpillars
Healthy Snacks for kids can be cute and easy. This Green Snack and craft is a fun way to eat
and the color green! These caterpillars will be a hit at snack time or at your next play date.
Ingredients
Green Grapes

Toothpicks
Black gel icing
Instructions
1. Thread 3-4 grapes onto the toothpicks.
2. Kids can help with this project.
3. Place the toothpicks with grapes onto a tray and pop them right into the freezer for a
few hours.
4. Use black gel icing to make quick eyes on the caterpillars.
152

ABC Cheese Snack
This cheese snack is so simple to make and really makes little ones smile!
Ingredients
Regular sliced cheese (not too thin)
Mini alphabet cookie cutters

Instructions
1. Place the cheese slices on a cutting board and use the cookie cutters to make the let-
ters you need. You could make the whole alphabet, spell out their name or write a
little message whatever your child will recognize and understand.
2. Arrange the letters on a plate and serve with some raw veggies like baby carrots,
cherry tomatoes, celery sticks or broccoli florets.
Tip have a toothpick handy to push out any cheese letters that get stuck in the cutters.
Arrange the letters on a plate on their own or as part of another snack.
There are so many variations to this snack that you could make especially if you have other
mini cookie cutters. Hearts for Valentines Day, shapes, leaves for fall, pumpkins for Hal-
loween, trees for Christmas. Or how about numbers for a fun edible math activity?
Remember even if your children dont eat the vegetables, theyll get used to having them
around. They will eat them one day. If you dont ever present them, they cant eat them!
154

Fruit Sushi
Have you ever tried sushi? I would have to call myself a conservative sushi eater. I love
California rolls! I wouldnt label that as adventurous though since all the ingredients are
cooked. Strangely enough, the best sushi I ever had was actually in Nicaragua (you all know
Nicaragua is in Central America, very far from Japan right?). The chef put a native spin on
the sushi by wrapping some of it in very thin slices of plantain which are kind of like big ba-
nanas.
I figured if the Nicaraguan chef can make sushi native, so can I. Native, that is, for an audi-
ence comprised of a lot of children, mom & dads. Inspired by lots of fun photos, I gathered a

bunch of ingredients, spread them out along the dining room table and made all kinds of
fruit sushi creations with my kiddos and their friends.
Ingredients
Mini rice cakes
Fruit Roll-Ups
Strawberries
Blueberries
Any other fruit youd like to try, kiwi would be fun
Shredded Coconut
Instructions
1. Cut the mini rice cakes into small rectangles
2. Top with fruit of choice
3. Wrap a thin strip of fruit roll up around the entire rectangle
4. Sprinkle with shredded coconut
5. Enjoy!
156

157

Banana Oat Monster Cookies
Ingredients
2 ripe bananas, mashed
2 cups (170g) oats
2 tablespoons nut butter (almond or peanut)

1 teaspoon vanilla
Extra add-Ins:
Chopped nuts
Shredded coconut
Dried fruit
Chocolate chips
Sunflower seeds
Instructions
1. Preheat oven to 375F (180C)
2. Mash the bananas.
3. Add in the oats and mix well.
4. Mix in the vanilla and nut butter.
5. Choose your extra add-ins. Add about 1/4 cup of each one you would like to add.
6. Mix well.
7. Scoop onto a cookie sheet lined with parchment paper or lightly sprayed with cook-
ing oil. Bake for 10 minutes.
159

Peanut Butter Towers with Fruit
Ingredients
Sliced brown and white bread
Peanut butter (smooth or crunchy)
Cream cheese

Fruit jelly (jam)
Fruit to serve
Instructions
1. Place one slice of brown bread onto a plate.
2. Spread peanut butter onto it and then add a slice of white bread on top.
3. Spread the cream cheese onto the top of the bread and then add a slice of brown
bread on top of the sandwich.
4. Spread the jelly (jam) onto the next layer of bread and then add another slice of bread
on top.
5. At this point you can cut your layered sandwich into halves or quarters to create your
Peanut Butter, Cheese and Jelly towers.
Serve with some fresh fruit, apples, bananas, strawberries. What is your favourite?
161

DESSERT RECIPES

Frozen Fruit Pops
Do you have overripe fruits at home? If you do, then turn them into Frozen Fruit Pops! Kids
will love this healthy frozen treat as an afternoon snack or dessert. It's very easy to make,
plus you end up making good use of overripe fruit that you might have otherwise thrown
away.

Ingredients
6 Strawberries
1 Banana
2 Kiwis
Optional: 1 tsp. sugar
Instructions
1. Mash the strawberries (or blitz in a food processor). Spoon or pour the strawberries
and its juicesinto the 4 compartments of an Ice Pop Mold to make the first (top) layer.
2. Mash the banana. Spoon the mashed bananasinto the sameIce Pop Moldto make
themiddle layer.
3. Mash the kiwis. Again, spoon these into theIce Pop Moldto make the bottomlayer.
4. Freeze for at least 5 hours or overnight.
Extra Tips
Don't be limited to these 3 fruits! Use any overripe fruit and turn them intofrozen fruit pops.
If youhave strawberry monsters at home... A case when you will never have overripe straw-
berriesbecause the kids devour themat first sight.An option is to add 1 teaspoon of sugar to
fresh strawberries. Let the strawberries sit in sugar for 20 minutes. This process makes the
strawberries soft and mushy, which then makes it easier to mash.
Makes 4 popsicles.
164

165

Greek Yogurt Fruit Dip
Dipping fruit into dip can be a fun experience for kids. This fruit dip recipe makes the per-
fect addition to parties and play dates. Add this dip to your breakfast or snack for an every-
day healthy treat.
Ingredients
1 cup (240 mls) plain Greek Yogurt

1/4 cup (60g) Strawberry Jam
2 teaspoons honey
Fruit to dip
Instructions
1. Kids can measure out the ingredients.
2. Use a spoon to fill a measuring cup with plain Greek yogurt, and simply scoop the
jam and honey with measuring spoons.
3. Combine all of the ingredients and mix together with a wire whisk.You'll want to en-
sure the jam is completely combined into the yogurt.
4. Next, pull out your favorite fruit.
Bananas are the perfect fruit for Toddlers to chop. They can use a butter knife or child's
safety knife to cut the soft fruit.
Other fruits that are great for dipping include: apple slices, pear slices, berries, and
grapes.This recipe will make enough for 6-8 servings.
167

Easy Fruity Eaton Mess
Ingredients
Cup of mixed fruit or berries
Cup of crushed meringue

Quarter cup of mixed crushed nuts or crushed granola
Cup of fromage frais or fresh Greek yoghurt
Half cup of ice cream or fresh cream
Instructions
1. Put all the ingredients into a bowl and carefully fold together until roughly mixed.
2. Spoon into bowls or serving glasses.
3. Add a sprig of fresh mint and serve straight away.
169

Baked Peaches
This is my childrens all time favourite dessert.
I first made it when my oldest son was four. Youre fablious! he said (trying to say fab-
ulous. Do you mean the peaches are fablious? I asked. No! he replied. Youre fablious
mummy!
IF there is any left over, you can add it to breakfast cereal or mix it with yoghurt. Its really
versatile, but doesnt last very long!

Ingredients
Peaches (as many as you like but at least 1 each.)
1 teaspoon of vanilla extract (or a vanilla pod)
1 cup of water (any size will do)
Sugar to taste (see note below)
Instructions
You can either cut them up or leave them whole as you prefer.
1. Cut up peaches.
2. Place in a baking tray.
3. Add water, vanilla and sugar if using.
4. Bake for 30-45 minutes in the oven at 360F (180C).
Its really so easy!
Sugar and Childrens Taste Buds

When I first made baked peaches (before I was on healthy eating mode), I added a small
amount of sugar. Now, I dont use any sugar. My children love them and I dont need to sell
them with extra sugar.
If you think your kids might not like them, you can do the same. Get them used to the idea
with a bit of added sugar and gradually reduce it over time.
171

172

Frozen Yogurt Shapes
Yogurt! It's a smooth, creamy, sweet, tasty,go-to snack. Healthier than chips or sugary cereals,
itoffers protein and a great source of calcium for growing bodies. Plus, it tastes great frozen.
Heres a simple way to make frozen yogurt snacks in shapes your kids will love.

Ingredients
1.5 cups (150 ml) Greek yogurt
1 small banana, chopped
cup blueberries
Rainbow sprinkles (optional)
You will need:
Small spoon
Cookie Cutters (4-6 different shapes, depending on size)
Cookie Sheet lined with parchment paper
Instructions
1. Place the cookie cutters on the cookie sheet.
2. Spoon the yogurt into each cookie cutter, filling them a quarter or half of the way (de-
pending on how thick you'd like your shapes to be).
3. Drop the bananas, blueberries, and sprinkles into the yogurt.
4. Freeze for 2-3 hours. To remove theshapesfrom the cookie cutters, allow them to sit
out for a minute or two.They will slip right onto the tray with a gentle push with
your finger. It also helps tosqueeze the cookie cutters a little bit to loosen the yogurt.
174

Chocolate Cranberry Bars
One of the easiest and most loved snacks I make for my boys is nothing more than a mixture
of chocolate chips, dried cranberries, and Cheerios. But we all know that with little hands can
come big messes. Cheerios get dropped and crushed. Chocolate chips get sat on and melt.
Dried cranberries have sticking ability and could potentially end up anywhere in the house.
So in an effort to stick them all together, I decided to try them in a treat my hubby has been
asking for Cheerio Bars.
My Kindergartner helped me make them. This is a great recipe to get kids in the kitchen.
Sure, there was a mysterious rainingof Cheerios onto the countertop and floor at one point,

but it was quickly and easily cleaned up. The only input I gave was hands-off so he
couldhappy work hands-onwith the measuring cups and utensils.
Needless to say, the bars were a huge hit!
Ingredients
1 cup honey
1 1/4 cups natural peanut butter (creamy or crunchy)
6 cups Cheerios (any variety; we used Honey Nut but for more healthy, go for plain,
unsweetened)
1 cup dried cranberries
3/4 cup semi-sweet chocolate chips (we buy ones that are made with a high percent-
age of cacao & real vanilla)
As this recipe is all in cups, I havent converted it into metric. Any cup will do. A large cup
will give you more!
Instructions
1. In large bowl, mix cereal and cranberries. Set aside.
2. Combine honey and peanut butter in a large saucepan and set over medium heat.
Heat until mixture just starts to simmer, about 2-3 minutes, stirring.
3. Pour over cereal mixture in bowl; stir until evenly coated. Allow to cool to about
room temperature.
4. Mix in chocolate chips.
5. Lightly spray baking tray with cooking spray, oil or butter. (Or a silicon sheet).
6. Using buttered back of spoon or wax paper, press mixture very firmly in pan.
7. Refrigerate about 1 hour or until firm enough to cut.
8. Cut into squares.
The bad part about this treat it doesnt last long! Enjoy!
176

177

Healthy Chocolate
These healthy chocolates are always a hit with my kids!
Ingredients
1 cup coconut oil (melted or soft)
1 cup cocoa

1 cup peanut butter
cup honey
Instructions
1. Melt the coconut oil in a pan if needed.
2. Add the ingredients in a blender and blend till mixed.
3. Pour into molds and let set in the fridge.
4. Depending on your climate keep chocolates refrigerated.
Alternatives
Any kind of nut butter can be substituted for peanut butter. Use walnuts or cranberries for
extras.
Tips
The best cocoa is the raw cocoa you get from the health store. Not only does it taste wonder-
ful but is full of delicious nutrients and other good stuff for kids.
Always taste your honey before you use it as it sets the flavor of the chocolates. No honey for
children under age 1.
179

Mini Raspberry Oatmeal Cups
Ingredients
2 cups (170g) oats
1/4 cup (85g) honey
1 cup (240 mls) unsweetened applesauce

1 cup (240 mls) milk (We like using coconut milk)
1 cup (130g) frozen or fresh raspberries
1 teaspoon vanilla extract
2 tablespoons ground flaxseed
Instructions
1. Preheat oven to 400F (200C)
2. Combine oats, honey, apple sauce, milk vanilla and flaxseed meal.
3. Add the raspberries last.
4. If using frozen, break them apart a bit with your spoon so they are divided among all
of the cups.
5. Grease 3 mini muffin pans.
6. Divide the batter among the pans.
7. Cook for 20 minutes.
181

Fruit Salad
My daughter made this at school with her friends- she can already cut and peel the fruit. Its
a great recipe to make with kids. You can also add other fruit as well, for example strawberry
or kiwi. You can also add oranges instead of tangerines and apple juice instead of lemon juice
(then you can skip the sugar).

Ingredients
2 bananas
1 apple
1 pear
4 tangerines
strawberries
A bunch of grapes
1 tablespoon sugar
Juice of one lemon
Instructions
1. Peel the bananas and cut into slices.
2. Remove the seeds from the apples and cut into eigths.
3. Do the same with the pear.
4. Peel the tangerines and separate the morsels.
5. Cut the grapes into halves.
6. Put all the fruit into a bowl.
7. Juice the lemon, add the sugar (if using apple juice use only half a lemon) and pour
over the fruit.
8. Mix well.
183

184

Fruit and Vegetable Popsicles
Here are three recipe suggestions; although I encourage you to try your own combinations
and ratios. Ive used mild tasting vegetables like baby spinach and yellow squash, and sweet
ones like baby carrots. The dairy base for all three popsiclesis Greek yogurt its a great
source of protein and also high in probiotics.The sweetener I have used islight agave nectar.
It is thinner than honey which makesmeasuring and mixing easier.

Blackberry, Blueberry and Spinach
Popsicles
1/2 cup blackberries
1/2 cup blueberries
1/4 cup fresh baby spinach, loosely packed
1/2 cup plain Greek yogurt
2-3 tbs agave nectar or honey, to taste
Instructions
1. Add ingredients to blender
2. Process until smooth
3. Pour into molds
4. Freeze
Add all the ingredients to a blender and process until smooth. Test for sweetness, add more
agave if necessary. Pour into pop molds and freeze.
This popsicle is stuffed full ofsuperfoods!
The sweetness of the berries blend well with the savory spinach, andif your child doesnt
like green food then they wont even be able to see the spinach.
Strawberry and Yellow Squash Popsicles

8-10 fresh strawberries, hulled
1 yellow squash, peeled and diced
1/2 cup plain Greek yogurt
186

Add all the ingredients to a blender and process until smooth. Test for sweetness, add more
agave if necessary. Pour into pop molds and freeze.
The squash is pretty much undetectable in these popsicles, either in texture or flavor. I just
tell my son that it isstrawberry ice cream and he eats it very happily!
Raspberry and Baby Carrot Popsicles

1 cup fresh raspberries
15-18 raw baby carrots, peeled and trimmed
1cup plain Greek yogurt
Steam the baby carrots. I use amicrowave vegetable steamerand it only takes a few minutes
to cook until soft. Add the cooked carrots, raspberries, yogurt and agave to a blender, and
blend until smooth. Taste for sweetness, add more agave and blend again if necessary.Pour
into pop molds and freeze.
187

The Amazing Contributors
Here is a list of the amazing blogger who have contributed to this blog.
SnottyNoses
Connecting with your family, enjoying your kids, loving healthy food. Raising healthy happy
children.
By Orlena, ex paediatric doctor and mother of four.
My Fussy Eater
My Fussy Eater is a kids food blog packed full of easy recipes and fun snack ideas perfect for
picky eating families. By Ciara.

Rhythms of Play
Rhythms of Play is a green living family lifestyle blog - Parents and caregivers can begin to
create household rhythms that support their families, find things to do with the kids all day,
and learn simple tips to help make this world a greener place to live.
Craftulate
Georgina is the author of Craftulate which features art, crafts, activities and recipes for young
children. She has also written a recipe book for adults called "The Dieter's Chocolate Cook-
book", available from Amazon.
Growing Up KaterTot
My name is Katie, and I have a passion for all things that are child-friendly and fun! Growing
Up KaterTot is a parenting and lifestyle blog. I share healthy recipes and snack ideas, season-
al and educational crafts, words of inspiration, and my thoughts about motherhood and rais-
ing children.
189

Powerful Mothering
Nicolette is a SAHM to 4 little ones age 6 and under. She loves to share her simple and easy
crafts & activities, printables and learning ideas for baby, toddler and preschoolers!
Taking Care of Monkey Business

My name is Alli, and I am a stay-at-home mom of 2 (almost 3!) wild little monkeys. I started
Taking Care of Monkey Business in 2014, with the goal to make life as a mom a little bit easi-
er, and a lot more fun :) On my blog, you'll find crafts, kids activities, free printables, recipes,
tips and tricks, and all things related to being a parent. Come check it out!
190

The European Mama
Olga Mecking is a writer, blogger and translator living in the Netherlands with her husband
and three kids. Her blog, The European Mama is all about living abroad, raising kids with
multiple languages, travelling. You will also find plenty of delicious recipes.
Teach Me Mommy
Nadia is South African mom to two littlies, a former preschool teacher and currently working
as a reading therapist at a remedial school. She blogs over athttp://teach-me-mommy.-
comabout easy and playful activities inspiring you to be your child's first teacher.
Syncopated Mama
Syncopated Mama is the spot for all those offbeat mamas out there in the world to hang out
and feel comfortable while finding ways to live life just a little bit differently. Come for a visit
and you might find recipes for healthy meals made from scratch; how to make natural,
homemade cleaning products; frugal family tips; alternative education ideas; thoughts on
how to raise a child in a more non-commercial way or just silly stories of life in the trenches.
191

Former elementary-school teacher Lisa Healy, the Syncopated Mama, seeks to share ways to
help you make your world a more positive place.
Kidz Activities
Kidz Activities is a site filled with kids crafts, art activities, play based learning ideas, kid
friendly recipes, birthday party ideas and parenting tips. We love sharing ideas that can help
parents enjoy their kids through fun, simple, inexpensive yet creative activities.
Mommy Maleta
Mommy Maleta (mah-lay-tah) is a world traveling mother of 3 who can be found on tennis
courts, soccer fields, sipping coffee with friends, reading in comfy corners, and delivering
backpacks and other goodies to children in Nicaragua. She explores the world one suitcase at
at time on her blog by choosing countries alphabetically. She then spends 4 weeks on each
country teaching world geography and culture. For example, for her first series she explored
Australia because it starts with the letter A. She follows this pattern for each country:
Week 1 - country flag, map & country facts
Week 2 - interview
192

Week 3 - craft
Week 4 - recipe
Encourage Play
Janine Halloran is the founder of Encourage Play. The main mission of Encourage Play is to
help children learn social skills through play. Encourage Play offers practical and simple re-
sources to help children who have a hard time making friends. Kids should practice connect-
ing and playing at home, and working in the kitchen is a great way to practice working to-
gether and doing something fun as a family. She lives in Massachusetts with her husband
and two kids and in her free time, she enjoys crafting, cooking and gardening.
Food Retro and DinnersNotRocketScience

Anne enjoys scratch cooking and explaining high school science according to the kitchen. She
usually speaks to others in memes, pop culture references, and SAT words. On those occa-
sions she can be understood at all, she likes to entertain others with a sense of humour usu-
ally described by friends as hilariousonce you get to know her.
193

Peakle Pie
Hello! Im Helen, Mum to Peakles my five year old daughter. Peakles and I have been craft-
ing, learning, playing for many years and I write about it on our blog called Peakle Pie. We
love playing and we love creating things from the books that have inspired us!
I try to maintain that hands on feel with our site and Peakles is involved with every craft
and activity featured.
Sugar Aunts
Colleen is an Occupational Therapist, Mom to 4, & AUNT to 11! Sharing developmental and
creative learning for kids through play, crafts, cooking, and books.
194

Makeovers and Motherhood

Alisha is a mom of three boys, wife, and a DIY project addict. When shes not playing queen
of the castle, she is often having playdates with friends, dance parties in the grocery store, or
enjoying a large glass of wine (or rita) with her hubby! Alisha blogs at Makeovers & Mother-
hood where she gives the challenging parts of life a makeover and turns them into some-
thing beautiful. Whether it's parenting issues, learning to be more hands on with kids, find-
ing quick & healthy recipes, or organizing the home... you'll find great tips and encourage-
ment here!
Teach Beside Me
Karyn Tripp is a mom to 4 young kids. She grew up int Florida, USA, but has since moved
out West to Utah. She studied nutrition in school and taught nutrition classes at a high
school for a few years before deciding to stay at home with her kids. She now homeschool
them. She keeps busy doing things she loves such as cooking, running, reading, crafting and
singing. She blogs at Teach Beside Me.

195

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Prepared exclusively for dnicci@gmail.

com Transaction: 0011910618

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Heres what we should be eating.

How do you get your Kids to Eat Healthy?

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The conversions are approximate!

1 tsp = 1 teaspoon = 5ml

1 tbsp = 1 tablespoon = 15mls

1 cup = 240mls of fluid

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1 cup (130g) flour

2 teaspoons baking powder

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3/4 cup (180 ml) milk or alternative dairy

1 tablespoon canola or other light oil

1/2 cup blueberries, fresh or partially thawed frozen

2. Beat milk, egg, and honey in smaller bowl.

4. Add milk mixture to the flour mixture, stirring until smooth.

5. Gently fold in blueberries.

9. Remove from heat once the other side is browned.

Serve with syrup.

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1/4 cup (50g) chopped bacon (optional)

2 large tomatoes, chopped

1 jar or tin of tomatoes

1 jar or tin of white beans (or any beans you prefer)

An egg for each person

2. Add the paprika and garlic.

3. When the onions are soft, add the fresh tomatoes.

4. Add the jar of tomatoes and the jar of the beans.

5. Allow to heat through.

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You will also need:

Biscuit cutter or wide mouth canning jar

3. Oil and heat pan.

5. Toast the circle of bread you cut out next to it.

6. Flip to cook on both sides.

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6 teaspoons (30ml) of baking powder

1 teaspoon (5ml) of salt

1cup (350g) dry bran cereal

2 cups (500g) of sugar

2 cups (500g) butter/margarine

Enjoy it as a filling breakfast, or just a snack any time of the day!

How about serving them with a bowl of cut up fruit?

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2 cups (170g) rolled oats

1.5 cups (350mls) milk

0.5 cups (120mls) greek or plain yogurt

1 tbsp strawberry jam

1/4 tsp vanilla extract

optional toppings: chopped fresh strawberries and desiccated coconut

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Prepared exclusively for dnicci@gmail.com Transaction: 0011910618

1/2 cup (120ml) milk