Kid’s Superfoods

 

Turkey and Quinoa “Lollipops”

(gluten/wheat free)

  • 90g quinoa, rinsed and drained
  • 250g water
  • 3 stalks of kale
  • 500g turkey mince
  • 4 spring onions thinly sliced
  • 2 cloves of garlic, finely grated
  • 1 ½ teaspoons dried thyme
  • Salt and freshly ground black pepper
  • 25 wooden lollipop sticks

METHOD

  1. Place quinoa in small saucepan with water. Bring to boil, reduce heat, cover and simmer for 10 minutes until all the water is absorbed. Remove from heat and cool.
  2. In the meantime, thoroughly wash kale. Remove and discard stalk. Chop leaves very finely and set aside.
  3. Place mince in a bowl with spring onions, garlic, thyme, season with salt and pepper to taste.
  4. Add the cooled quinoa and kale and mix really well to combine all of the ingredients.
  5. Take 2 tablespoons of turkey mixture and shape into thick round patty.gently insert stick to form a “lollipop”
  6. Heat a little olive oil in a non-stick frying pan. Flatten a little and cook until browned all over and meat is cooked. May also be grilled or broiled.

 

Spaghetti Bolognaise

  • 2 tablespoons oil
  • 1 large onion, finely chopped
  • 750g lean beef mince
  • 4-6 large stalks kale
  • 3 cloves garlic, finely chopped
  • 3 tablespoons tomato paste
  • 1 teaspoon dried oregano leaves
  • 1 large zucchini, coarsely grated
  • 1 large carrot peeled and coarsely grated
  • 750 ml tomato passata sauce
  • 625 ml hot water
  • Pinch of salt (optional)
  • 180g spaghetti
  • Parmesan grated cheese (optional)

METHOD

  1. Heat oil in large saucepan and saute onion on medium-high heat until golden.
  2. Add the minced beef and continue cooking on medium-high heat until browned all over. Break any lumps.
  3. In the meantime, wash kale. Remove the thick stalk, chop leaves very finely and set aside.
  4. When meat has browned, stir in garlic and cook for about 1 minute until fragrant. Add the tomato paste and oregano and cook 1-2 minutes.
  5. Stir in the zucchini, carrot and kale, mix well then pour in the passata and the water and season with a little salt
  6. Bring to the boil, reduce heat. Simmer on low heat covered for about 45 minutes until sauce has reduced and thickened.
  7. In the meantime, bring a large saucepan of salted water to boil. Add the spaghetti and stir occasionally to stop strands sticking together. Cook the pasta until al dente.
  8. Serve

Chicken and vegetable loaf

(gluten/wheat free)

  • 500g chicken breast mince
  • 125g corn kernels
  • 1 medium zucchini coarsely grated
  • 60g red capsicum, finely chopped
  • 3 tablespoons quinoa flakes
  • 2 cloves garlic, finely grated
  • 4 shallots thinly sliced
  • 1 tablespoon fresh parsley, finely chopped
  • 1 teaspoon dried oregano leaves
  • 1 teaspoon fresh thyme, finely chopped
  • 2 eggs
  • Salt and freshly ground pepper

METHOD

  1. Preheat oven to 180°c, lightly oil a 31x11x7.5cm loaf tin and line the bottom with non-stick baking paper.
  2. Lightly oil baking paper and sprinkle with the extra quinoa flakes.
  3. Mix chicken mince with corn, zucchini, capsicum, quinoa flakes, garlic, spring onion, parsley, thyme, oregano and eggs. Season with salt and pepper.
  4. Make sure mixture is thoroughly combined. Place into loaf tin, sprinkle with extra quinoa flakes and bake for about 40-45 minutes or until golden on top and chicken is cooked.
  5. Allow to cool in the tin for 5-10 minutes before lifting out and serving.

Baked potatoes with mexican beef

(gluten and wheat free)

  • 6 medium-large brushed potatoes
  • 2 tablespoons extra virgin olive oil
  • 1 small onion, finely chopped
  • 450g minced beef
  • 2 cloves garlic, finely chopped
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon sweet paprika
  • 1 teaspoon dried oregano
  • 1-2 tablespoons tomato paste/puree
  • 1x400g can diced tomatoes undrained
  • 125ml water
  • 1x400g can red kidney beans, undrained
  • 75g baby spinach leaves, chopped
  • 4-6 dollops light sour cream
  • 3-4 tablespoons avocado, roughly mashed
  • Freshly mashed coriander, (optional)
  • 1 lime cut into thin wedges

METHOD

  1. Preheat oven to 2000 wash and scrub the potatoes and bake with the skin on until soft and tender. Choose good-sized potatoes that are not small and preferably ones that are flat
  2. In the meantime, heat oil in a large deep frying pan and cook the onion until soft and golden.
  3. Add the mince and continue cooking until browned. Stir in the garlic and cook for about 30 seconds
  4. Stir in the cumin, paprika, oregano and cook for a few seconds until fragrant then stir in the tomato paste/puree and cook for 1-2 minutes
  5. Add the diced tomatoes and water and simmer on low heat covered for 10 minutes
  6. Add the beans and spinach, season with salt and pepper if you wish, cover and continue cooking on low heat for about 10 minutes
  7. Stir in coriander and allow to cool slightly
  8. When the potatoes are cooked and cool enough to handle, remove a portion of the skin from the top of each one and scoop out about two-thirds of potato. Place onto a bowl and very lightly mash with a fork
  9. Fold the potato through the mince and fill each potato with the mince mixture piling it up high. Serve with avocado, a dollop of sour cream, coriander leaves and slices of lime on the side.

POTATO WEDGES

Gluten and wheat free

  • 1kg potatoes
  • 2 tablespoon chia seeds
  • 1 tablespoon ground cumin
  • 1 teaspoon ground paprika
  • ½ teaspoon curry powder (optional)
  • ½ teaspoon ground turmeric
  • 1 teaspoon garlic salt
  • ½ teaspoon dry thyme leaves
  • 2 tablespoons organic raw coconut oil (or extra virgin olive oil)
  • Light sour cream
  • Sweet chili sauce (optional)

METHOD

  1. Wash and scrub potatoes then cut into wedges lengthways leaving skin on
  2. Drop into pot of boiling water, bring back to boil and cook for 10 minutes
  3. In the meantime, preheat the oven to 200oc and line a large baking tray with non stick baking paper
  4. Mix together the chia seeds, cumin, paprika, curry, turmeric, garlic salt, thyme leaves and set aside
  5. When potatoes are ready, drain well. Place on paper towels and lightly pat dry – potatoes should be as dry as possible before coating with other ingredients
  6. Pour coconut oil over the potatoes and coat completely
  7. Sprinkle spice mixture over potatoes so they are completely coated
  8. Spread the potatoes onto the prepared tray in a single layer and bake in oven for 30-40 minutes until golden, crisp and tender
  9. Serve with sour cream and sweet chili sauce

YOGURT, STRAWBERRY, CHIA AND ALMOND ICY POLES

Makes 10-12

  • 60g natural almond kernels, skin on
  • 450g unsweetened thick greek-style yogurt
  • 1 tablespoon chia seeds
  • 2 tablespoons maple syrup or agave syrup
  • 1 teaspoon vanilla bean paste
  • 250g fresh strawberries
  • 6x125ml paper or plastic cups
  • 6 wooden lollipop sticks

METHOD

  1. Add the almonds to a food processor and blend until very finely chopped
  2. Place the yogurt into a bowl with the almonds, chia seeds, maple syrup and vanilla. Gently mix together. Taste and adjust the levels of sweetness to suit
  3. Wash and hull the strawberries then cut into small pieces and fold through yogurt
  4. Fill the paper cups with yogurt mixture and place a wooden stick in the middle
  5. Place in the freezer and freeze until firm
  6. To remove from the molds, dip in hot water for a few seconds then run a sharp knife along the edge. Icy poles should come out easily

 

MAPLE SYRUP, COCONUT AND QUINOA COOKIES

gluten/wheat free

Makes 20-24

  • 90g quinoa flakes
  • 3 tablespoons puffed quinoa
  • 125g  quinoa flour 100g coconut sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 75g shredded coconut 125g butter, melted
  • 2 tablespoons maple syrup
  • 2 teaspoons vanilla extract
  • 2 tablespoons hot water

METHOD

  1. Preheat oven to 160c grease and line 2 baking trays with non stick-baking paper
  2. Place quinoa flakes, puffed quinoa, flour, coconut sugar, baking powder, baking soda into a bowl. Mix well then stir in coconut
  3. Melt the butter then stir in maple syrup, vanilla and hot water. Mix well
  4. Pour the melted butter mixture into the dry ingredients and mix until thoroughly combined
  5. Place spoonfuls of the cookie mixture onto prepared trays without overcrowding and bake for approximately 10 minutes until golden. Cool completely on the trays. The consistency should be soft when they come out of the oven and set as they cool
  6. Store in plastic container with good fitting lid or a biscuit tin with lid. They will last for about a week.

 

RAW BROWNIE BITES

gluten/wheat free

Makes 20-24

  • 250g Medjool dates, pitted
  • 150g almond meal
  • 125g slivered almonds
  • 40g raw cacao powder
  • 2 teaspoons vanilla extract
  • 60ml coconut water
  • 3 tablespoons organic coconut oil, melted
  • Extra raw cacao powder for dusting

METHOD

  1. Grease and line a 9x16cm baking tin with non-stick paper. Make sure the paper extends over the edge of two sides so that you can easily lift the brownies out of the tin.
  2. Place all the ingredients into a food processor and process until you have a smooth, thick paste. You may have to move the mixture around in the processor with a spatula a few times to ensure an even texture
  3. Lightly wet your hands and press the mixture firmly into the prepared tin
  4. Refrigerate for at least 6-8 hours for the mixture to set – overnight is best
  5. Before serving, dust with extra raw cacao powder and cut into bite-sized pieces

SUSHI BALLS

gluten/wheat free

Makes about 30

  • 250g sushi rice
  • 375ml water
  • 1 tablespoon sugar
  • 2 tablespoons rice wine vinegar
  • 30g seasoned seaweed flakes
  • Salt to taste

METHOD

  1. Rinse rice under cold running water, drain and place into a saucepan with the water
  2. Bring to the boil, reduce heat, cover and simmer for about 12-15 minutes until all the water is absorbed
  3. In the meantime dissolve the sugar in the vinegar and set aside
  4. Remove the rice from the heat. Stir in the seaweed flakes. Taste and season with salt. Stand covered for about 5 minutes
  5. Place the rice into a non-metallic bowl and stir in the vinegar mixture then gently mix to combine all the ingredients together. Cool the rice until cool enough to handle
  6. Take spoonfuls of the rice and, using wet hands, roll into balls to whatever size you like
  7. Store in a covered container in the refrigerator until ready to serve

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