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Posts Tagged ‘kids recipes’

Supercharged Summer Popsicles ☀️

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Lunch, Blog Snacks, Breakfast, Dairy Free, Dessert, Desserts, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Kids, Kids' Recipes, Nutrient Rich, Push Ups and Icy Poles, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

PopsiclesIn the searing heat of summer, I want my food to be refreshing, full of supercharged ingredients, and speedy to prepare. Balmy evenings and the dry warmth of the summer air begs for our energy to shift from the comforting presence of the stove and lengthy food preparation, towards simple alfresco food solutions that can be enjoyed by adults and children alike.

In the warmer parts of the year, my priorities shift away from indoor activity, to more outdoor, social engagements; morning yoga sessions and beach walks followed by throw-together breakfasts, inviting friends over for a shaded outdoor lunch of simple, seasonal ingredients, and family gatherings where common sense, last-minute entertaining or pot luck offerings are regularly required.

When enjoying the food of summer, I always tackle my food planning with a two-fold approach. Firstly, and most importantly, I focus on healing, supercharged ingredients that are full of the season’s well-curated nutrients that support immunity, energy and vitality that the summertime requires. Secondly, I love to embrace speedy simplicity by taking hold of the ritual of batch cooking, one pan options, and easy-peasy snacks and refreshments that allow less time in hands-on food prep, and more time enjoying the outdoors and the presence of those I love.

For summer breakfasts, you can’t go past a glorious granola topped with a mountain of seasonal fruits. My Cranberry and Walnut Granola is my favourite go-to. I find great contentment mixing and baking a large batch of this scrumptious stuff during a Sunday batch-cooking session. You should smell the aroma! The blissful scent of sweet cranberries and roasting nuts will fill the air of your home, comforting your mind with the assurance of nourishing breakfasts sorted for the week ahead. I love to immerse my granola in homemade almond milk topped with fresh organic farmer’s market fruits. You can’t beat passionfruit, mango or raspberries!

One pan meals minimise the need for hands on time in the kitchen, and you don’t have to miss out on flavour with a throw-together dish. My Seven Minute One Pan Salmon with Greens is one you could do blindfolded, and always delivers the light, fresh oceanic flavours of salmon, plus the anti-inflammatory benefits of this high omega 3 fish. It’s also surrounded by seasonal greens that are important for oxygenating the blood to increase energy levels for outdoor cricket or rugby and trying to keep up with chasing around my three step sons during the holidays. 

But if I were to uphold one of the greatest summer recipes that I know of, I’d have to wave my banner for these no-fail popsicles. For the amount of effort required to whip up a batch of these darlings, it never ceases to amaze me how many times they have brought a sense of delight to both adults and children on a sweltering summers day.

As guests drizzle in through the holidays, I love to have a few variations of this basic recipe stored up in my freezer to bless unexpected guests. At the point of their presentation, it’s beautiful to watch the kid come out of everyone in response to the offer.

When whipping these up, you can use the basic variation, add cacao for a cheeky chocolate flavour, or try some of these seasonal variations:

  • Blend in some mango chunks and scatter some whole macadamias into each mould
  • Drop a handful of chopped strawberries into the mix before pouring into moulds for a strawberries and cream popsicle
  • Stir the pulp of two passionfruit into the mix before pouring.
  • Blend in a handful of blueberries and the zest of one lemon.

The best thing about this recipe is that it utilises simple non-perishable food items that can be kept on hand for use at any moment. Aside from being conveniently canned, coconut milk is also highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. It’s also dairy free, so your popsicles will still impress friends or children with dairy allergies.

My Love Your Gut powder is included in this recipe but is an optional addition. However I always love to prioritise a scoop, as it’s a simple way to cram in its remarkable gut healing benefits of improving detoxification, aiding nutrient absorption, increasing the health of hair skin and nails, and boosting hydration in the hot weather. You can read more about the benefits of the LYG powder and purchase it here.

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Popsicles

Makes 6-8 popsicles 

Ingredients:

  • 2 cans of organic coconut milk 
  • seeds of one vanilla bean (or alcohol free vanilla/ vanilla powder) 
  • 2 Tbsp LYG Powder
  • 10 drops of stevia (or to taste) 

For chocolate version add in 1 tsp of cacao powder

Method:

  1. Blend all ingredients in a blender.
  2. Pour into popsicle mould and leave in freezer for 3-4 hours. 

*These are best eaten at this time, as if left overnight or too long in the freezer, the coconut milk sometimes splits. 

Make them and let me know how you go!  Viva la holidays 🙂

Lee xo

Cucumber Sailing Boats

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Gluten Free, Kids, Nutrient Rich, Organic, Seasonal, Spring, Summer, Wheat Free, Winter

Screen Shot 2015-12-28 at 4.29.11 pm

Getting little ones to eat their veggies can be a little tricky; especially through the toddler years. Sometimes it can feel like every effort you make to nourish those little bodies is a complete waste of time- ending up as a pile of mess all over the floor, or simply left untouched; the bin as its destiny.

Despite the discouragement that can come with these parent vs child food wars, please remember that any opportunity to nourish your kids with real food is never wasted, even if it takes some time (and maybe a few tantrums) to get there. If you haven't discovered it yet, my book Supercharged Food for Kids features fully road-tested recipe that kids actually eat and enjoy.  I've collated a collection of my most loved kids recipes, ones like mac and cheese and pizza and chicken nuggets but all with a healthy slant and a couple of nifty ingredient switches.

Persisting with a real-food culture despite seasons of narrow tastes will always pay off. I know how easy it can be to give into their constant requests for sugary snacks or chocolate, but maintaining a culture of real-food variety; continually exposing your youngsters to different colours, textures and flavours of real, unprocessed, fresh of wholefoods is bound to build a long term appreciation and openness to healthy food. 

Another great way to get kids enjoying their veggies is to have them involved in the process of selecting and making their food. Creating some space in your schedule to bring your kids along for the journey of shopping (or better yet, picking- if you are fortunate enough to have a veggie garden) and being involved in some kitchen creations can be a real source of joy for little ones, and a great time to teach them about the origins of their food.

These cucumber sailing boats are a fun project that the kids will adore making with you. They are very easy to make, and are a great snack combining the beautiful micronutrients that raw veggies have to offer, as well as a nice hit of healthy fats from the yoghurt; perfect for filling up and nourishing growing bodies.

Cucumbers are a wonderful summer vegetable, are super easy to cut up at any time, and kids generally take to veggie sticks fairly easily. Cucumbers are a secret weapon of hydration in warm weather due to their high water content and their ability to cool the body down. Red capsicums are another lovely raw veg that can be easily cut into veggie sticks for a child’s lunch box, and their bright red colour is evidence of a host of free-radical fighting antioxidants including high levels of vitamin C- perfect for boosting the immune system during the years of childhood bugs.

Kids will enjoy these darling little boats as an afternoon snack or weekend project with friends. They also make a great finger food for a birthday party or gathering where hungry little tummies are present.

Ingredients:

Serves 2

  • 2 small Lebanese (short) cucumbers
  • 260 g (914 oz/1 cup) plain full-fat yoghurt or coconut yoghurt for dairy free
  • 6 drops liquid stevia or 2 teaspoons your sweetener of choice
  • pinch of Celtic sea salt
  • 1 tablespoon chopped dill
  • 1 red capsicum (pepper), seeded
  • toothpicks, for decorating

Method

  • Cut the cucumbers in half lengthways and scoop out the seeds. 
  • Combine the yoghurt, stevia, salt and dill in a bowl. Spoon into the hollowed-out cucumbers. 
  • Cut triangles for sails out of the capsicum. Skewer each sail with a toothpick and stick the other end in the cucumber.

Supercharged Tip  

This is a great snack to let the kids make on their own – with parental supervision.

Health Tip  

Cucumbers are mostly water, so they’re a great way to keep the body hydrated. They’re also a good source of B vitamins, so they’ll give your child a little energy boost.

Lentil Potty Pies

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Wheat Free, Winter, Yeast Free

Lentil Potty Pie kate duncan photography

Photo by Kate Duncan Photography

Please don’t be put off by the lavatorial name, these Lentil Potty Pies are comfort food at its best, and a delicious, albeit, slightly sneaky way to wedge a few unsuspecting veggies into your child’s diet. You with me?

I’ve revamped this dish and come up with a healthy remake of a family favourite. Replacing meat with a hearty lentil filling that still provides a high-prowess protein richness, makes it a tailor-made vegetarian meal that will satisfy even the most grumbling of bellies.

I’ve broken down the content of the dish nutritionally so that you can be inspired to give it a whirl.   The traditional high-carbohydrate potato topping has been substituted for cauliflower mash, a much more nutritious option that so closely resembles the real thing and good ammunition for diffusing a picky-eater panic-fest. Talk about a fuss-free mindset reset!

My potty pies are also the perfect size for a nutritious leftover lunchbox snack for budding foodie kid-preneurs. Don’t be afraid to pep them up with your favourite seasoning or mixed herbs. You can pack them with whatever vegetables you like. I find that versatility is the key when dealing with little (or not so little) fuss-pot eaters.

You can also whip up a little extra of the cauliflower mash topping, and keep it stored in an airtight container in the fridge to use throughout the week as a side dish and in a range of family friendly recipes.

Leaving the kids aside for just a moment, baking individual pies is a nifty idea if you’re eating alone, simply serve with a leafy salad or some steamed veggies and freeze the remaining pies. Your thighs will love you for it.

Yoghurt Berry Crunch Pot

Written by Lee on . Posted in Breakfast, Desserts

Yoghurt Berry Crunch PotIngredients:

  • 1 cup yoghurt
  • 1 cup quinoa (rinsed in a
  • sieve and strained well)
  • 1/3 cup sunflower seeds
  • 1/2 tsp. cinnamon
  • 1/2 tsp. vanilla essence (alcohol free)
  • 1 TBS rice malt syrup
  • 1 TBS chia seeds for sprinkling
  • 1/2 cup mixed berries
  • 2 TBS coconut flakes

Method:

Preheat oven to 190 degrees Celsius

Place quinoa, sunflower seeds, cinnamon and vanilla essence in a bowl

Drizzle with rice malt syrup and mix

Spread on a baking sheet in a thin layer

Bake for 10 minutes

Remove from oven and let cool then break into little pieces

Place one layer of yoghurt in a glass cup followed by a layer of crunch, continue and then top with fresh berries and coconut flakes

Sprinkle with chia seeds

Mini Salmon Frittatas

Written by Lee on . Posted in Before and After School Snacks, Breakfast, Lunch Box Ideas

 Mini SalmonIngredients:
  • 60g goats or cheddar cheese
  • 2 spring onions, finely chopped
  • 4 eggs whisked
  • 1/2 cup lightly steamed broccoli florets
  • 100g salmon (drained)
  • Butter for greasing
  • Freshly cracked black pepper
  • Celtic Sea salt to taste
  • Sprinkling of dulse flakes (optional)

Method

Preheat oven to 190 degrees Celsius. Grease a 6 cup muffin pan. Place all ingredients into a bowl and mix with a wooden spoon. Spoon 2 TBS of salmon mixture into each. Bake for 15 mins until firm and golden.

Rocking Fried Rice

Written by Lee on . Posted in Healthy Meals, Lunch Box Ideas

Rocking Fried RiceIngredients:
  • 1 TBS coconut oil
  • 2 rashers bacon, finely diced
  • 2 shallots, finely diced
  • 1/3 cup peas, fresh or frozen
  • 1/3 cup green beans chopped into 2 cm slices
  • 1 carrot finely diced
  • 5 cups of cooked brown rice
  • (approx. 2 cups uncooked rice)
  • 2 TBS wheat-free tamari
  • 2 eggs, lightly beaten

 

Method

Heat oil in frying pan until sizzling

Add bacon, shallots, peas, beans, and carrot and stir until lightly cooked.

Add rice. Cook for about 5 minutes, stirring only once a minute

Add tamari, and continue to stir for two minutes

Move ingredients over to one side pour in egg and let cook for 30 seconds

With fork, scramble and then combine through rest of rice

Cucumber and Yoghurt Dip

Written by Lee on . Posted in Before and After School Snacks, The Big Dippers

Cucumber and Yoghurt DipIngredients:

  • 1 medium cucumber, peeled, cut lengthways, seeds removed
  • 1 cup full fat plain yoghurt
  • 1 small garlic clove, minced (optional)
  • 1 tsp ground cumin
  • 1/3 cup finely chopped fresh mint leaves
  • Celtic Sea Salt to taste

Method:

Grate the cucumber using the large side of a grater into a small bowl.

Using a sieve and your hands, squeeze the water out of the grated cucumber.

Stir cucumber in the yoghurt, garlic if using, cumin, mint, and salt.

Chicken Noodle Soup

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Kids, Kids' Recipes, Nutrient Rich, Recipe Book, Seasonal, Soups & Salads, Spring, Sugar Free, Wheat Free, Winter, Yeast Free

Chicken Noodle Soup

cH icK en nO O dL e S O U p!

Yum! Chicken Noodle Soup is almost every kid’s favourite, and some adults love to indulge in it on doona-days or bed holidays too.  With this easy recipe, you’ll get delicious and quick results without having to slave over a hot stove for hours. Not to mention the slurpability factor which is just out-of-this-world.

Get ready for shouts of More Please! Here’s what to do…

Ingredients

  • 1 packet brown rice noodles
  • 1 TBS Coconut Oil
  • 1 onion finely chopped
  • 4 fresh celery leaves torn
  • 3 celery sticks sliced
  • 3/4 cup carrot sliced
  • 2 Tb minced dried parsley
  • 1 bay leaf
  • 1/2 tsp. thyme
  • Freshly cracked black pepper
  • 2 chicken breasts roughly chopped
  • 1 head broccoli roughly chopped
  • 1/2 cauliflower head roughly chopped
  • 1 cup green beans chopped
  • 5 cups homemade chicken stock
  • 1 TBS wheat free tamari
  • 1 TBS Apple Cider Vinegar

Celtic Sea salt to taste

Method

Cook noodles as per directions so that they are al dente
Brown onion in a saucepan in coconut oil
Add celery, carrot and herbs and sauté for a further 3 minutes and season
Add chicken and sauté for 4 minutes stirring often
Add vegetables then pour in stock, and tamari and ACV bring to boil and
reduce and simmer for 20 mins
Just before serving the soup, add the noodles to the pot and stir to separate

 You can purchase the book here.

Chai Chia Breakfast Pudding

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Candida Friendly, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

veg 3 Are you ready to spice up mornings with a new breakfast option?  This one's from my latest book Eat Clean Green and Vegetarian.
Long term commitment… three little words that shoot alarm bells through the ears of commitment phobes across the land, quivering in their running shoes.
But LTC doesn’t just apply to human relationships. If you’ve been trapped in a dreary relationship with the same old breakfast food for the past few months then perhaps now’s a good time to shake up the monotony and slip on a new shoe for size?
You’re alarm has gone off, you slam the snooze button a couple of times, hit the shower and then not surprisingly by the time you look up at the clock hands whizzing by, it’s time to set off.  With 9am closing in on you like a whistling kettle, you pop a slab of bread in the toaster and well, there you go again.
Eating the same food every morning is like a relationship where you’re watching someone talking, you notice their lips are moving but you can’t hear anything, only your thoughts stampeding through your mind like a Spanish matador in close fitting tights and a tasseled Chaquetilla.

Eggs, eggs, eggs and more eggs? Again. Really?

Blueberries and Brown Rice

Written by Lee on . Posted in Blog, Blog Breakfast, Dairy Free, Dessert, Desserts, Kids, Nutrient Rich, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

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As I type this rain drops are attacking my window.  Soon I’ll be walking my dog in the squelchy, slushy grass that lines the water-logged footpath outside. Cashew, my dog, likes to dawdle and sniff every solitary blade of grass in the Olympic-sized park at the top of the hill and the snuffling and shuffling can be problematic on days like today when time is limited and bucket loads of rain are pelting down and collecting in rather large swimming pools on the awaiting pavement.

Right now I’m in bed with a cup of morning chai and for some reason; blueberries and brown rice are whispering sweet nothings in my ear. Maybe it’s just the two of them and the fact that their nourishing combination goes together like a man and his wife that is making me feel comforted and absorbing my thoughts.

The food I’ve been eating lately is simple stuff, not because it’s all the rage, but for other reasons.  My mission when nourishing my body is to ensure I cook with the least amount of processed foods and look for ingredients that are environmentally sound where I can.

All rice, travels through several processes before it makes its way conveniently to your plastic package. Once picked, the seeds are milled to remove the outer husk. This results in simple, untarnished brown rice.

But wait, there’s more to this story.

Sugar Free Chocolate

Written by Lee on . Posted in Autumn, Blog, Blog Snacks, Candida Friendly, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

chocolate (2)

Hey guys… I have just reinvented the chocolate recipe to make it more creamy, smooth, tasty and delicious.  Here’s the new recipe, enjoy!

White Chocolate Ingredients:

  • 1/4 cup organic coconut butter
  • 1/4 cup coconut oil
  • 1 TBS vanilla essence
  • 10-12 drops liquid stevia or 1 tsp powdered or to taste
  • 2 TBS shaved cacao butter

Method:

  • Melt cacao butter and coconut butter and oil in a bowl over a saucepan of boiling water then add additional ingredients
  • Place in a container or mould of your choice and freeze for 30mins. Break into bite sized pieces.

Dark Chocolate Ingredients:

  • ¼ cup raw organic cacao powder
  • ¼ cup organic coconut butter
  • 1/4 cup coconut oil
  • 1 TBS vanilla essence
  • 10-12 drops liquid stevia or 1 tsp powdered or to taste
  • 2 TBS shaved cacao butter

Method:

  • Melt cacao powder and butter, coconut butter/oil in a bowl over a saucepan of boiling water then add additional ingredients
  • Place in a container or mould of your choice and freeze for 30mins. Break into bite sized pieces
  • Don’t forget, you can make other versions to suit your taste by adding orange or peppermint essence, crushed raw almonds, walnuts or cashews.

 

 

Home-Made Baked Beans

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Lunch, Blog Snacks, Dairy Free, Gluten Free, Kids, Nutrient Rich, Sauces, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

Home-Made baked beans

Beanz Meanz Health… Beans are no longer consigned for those on a budget or a dorm room favourite for many hard working uni students. Easy to whip up in the morning as part of a big breakfast of scrambled eggs, nitrate-free bacon and Stuffed Tomatoes or as a snack on top of freshly baked Spinach Bread or slices of Gluten Free Nut Loaf the bean is back with all its robustness.

Did you know that home-cooked baked beans are surprisingly packed with nutrients? They’re an excellent source of fibre, helping you to maintain a healthy digestive system and contain high amounts of soluble fibre, which slows digestion and binds toxins, drawing them out of the body. Not only are they high in fibre, they boast a slew of vitamins (B vitamins in particular) and are loaded with folate and iron, an excellent choice for people with low iron and expectant mothers.

If you’re planning on purchasing the store bought variety, freshness is something that is lacking in the tin cans standing to attention on supermarket shelves.  You’ll find high levels of sodium and sugar and lost are the nutrients and vitamins you would ordinarily obtain from using dry beans. The good news is, with minimal effort, you can gain back the bean and incorporate it into your hearty breakfast just by following these few simple steps.

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