Superfood slice

This kid approved recipe has no added sugar and no grains.  It is full of superfood ingredients like goji berries, chia seeds and cacao to fuel your child!  It is also super easy to make!

It has a much more ‘tart’ flavour than many fruit snacks.  If you think it won’t be sweet enough for your child, you can swap some of the cherries for medjool dates. I like to keep a lot of diversity in the flavours I give my children, so I like the tartness.

Ingredients

1 cup dried cherries

1/2 cup goji berries

1/2 cup of sunflower seeds

1/3 cup raw cacao

1/2 cup chia seeds

1/2 cup dessicated coconut

1/2 cup cacao nibs

1 tsp vanilla

1/4 teaspoon salt

1/4 cup coconut oil

Method

Add all the ingredients to a high speed food processor and mix on high for about 10 seconds, until the ingredients come together like a dough.

Pour the mixture into a deep baking tray (I used a 23cm x 23cm x 4cm).

Press down mixture into the tray

Place in fridge for 2 hours

Cut into appropriate size pieces for your children.

Enjoy!

Coco-choc bliss balls

INGREDIENTS

  • 12 medjool dates
  • 1 cup sunflower seeds
  • ½ cup dessicated coconut for inclusion in balls, 1/3 cup for coating.
  • 3 tablespoons evening primrose oil
  • 3 tablespoons coconut oil
  • 1/3 cup cacao power
  • 1 tablespoon chia seeds

METHOD
1. Put dates in a bowl and cover with water, leave for 1 hour.
2. Drain water and remove seeds.
3. Put the sunflower seeds in food processor and process until ground.
4. Add dates, ½ cup coconut, coconut oil, cacao powder and chia seeds. Process until the mixture comes together.
5. Remove from food processor and leave for 20 minutes.
6. Place the remaining 1/3 cup of dessicated coconut in a shallow dish.
7. Time to get dirty! Roll tablespoons of mixtures into balls, roll in coconut to coat.

Poached pears

Ingredients

2kg pears

1L good quality apple juice

1 vanilla bean, cut length ways

2 cinnamon sticks

Method

  1. Peel the pears.  2kg should be about 14 pears
  2. Place in single layer in large saucepan
  3. Pour on the apple juice, and add the vanilla and cinnamon
  4. Cook with the lid off on a low heat for 1 hour, allowing the apple juice to reduce and become thicker.
  5. Serve with fresh cream or cultured cream
Pumpkin choc chip cookies

These choc chip cookies are delicious, and completely grain and dairy free.

Ingredients

175g grated pumpkin

35g coconut oil (softened)

5 eggs

1 tsp vanilla essence

2 tbsp honey

50g coconut flour

1/2 tsp baking powder

1 tsp cinnamon

70g organic choc chips

Method

Mix together the pumpkin, coconut oil, eggs, vanilla and honey.

Then add the coconut flour, baking powder and cinnamon.  Mix well.

Finally, fold in the choc chips.

Line a large baking tray with paper.  Drop a spoonful of the mixture onto the tray, this will be one cookie.  You should get about 12 cookies out of the recipe.

Bake for 15 minutes at 180C.

The final texture is between a cookie and a muffin

Chocolate Zucchini Muffins

This recipe makes the most delicious muffins!

Instead of using white flour, which is devoid of nutrients and wreaks havoc with your blood sugar, these use zucchini and pepitas as the base.  Pepitas contain healthy fats and zinc.  Both of these are great for your immune system and your skin.

Using zucchini sneaks a small amount of vegetables into your child, but more importantly removes some simple carbohydrates.

The first time I made these, we polished off the batch that day and I had to make a double batch the next day.

Ingredients

1 zucchini (250g) grated

1 cup pepitas (165g) finely ground in food processor

¼ cup maple syrup (70g)

Pinch celtic seasalt

2 eggs

1 tsp vanilla essence

2 tbsp cacao

2 tbsp coconut flour

1 tsp apple cider vinegar

½ tsp baking soda

Method

  1. Preheat oven to 180˚C
  2. Line muffin tray
  3. Place zucchini in sieve over sink to let excess water drain away, give it a squeeze before using.
  4. Mix together the ground pepitas, eggs, maple syrup, vanilla and salt.
  5. Then add the coconut flour and cacao powder
  6. Mix in the apple cider vinegar and baking soda.
  7. Finally, mix through the grated zucchini.
  8. Divide evening between 10 muffin cups.
  9. Bake for 35 min. Check after 25min.  If a metal skewer comes out clean, they are cooked.  They will be much more moist than a regular muffin, so store in fridge.
Banana Bread

Ingredients

300g mashed ripe bananas and 1 extra for top.

225g sunflower seeds

3 eggs

60g maple syrup

60ml olive oil

½ teaspoon cinnamon

½ teaspoon bicarb soda

1 table spoon lemon juice

1 teaspoon vanilla essence

Method

Preheat oven to 160˚C

In a high speed blender grind the sunflower seeds to a meal.

Mix together the banana, eggs, maple syrup, oil, vanilla, cinnamon, bicarb soda and lemon juice.

Add the sunflower meal to the mix.

Pour into a loaf tin, greased with more olive oil or lined with paper.

Pour the wet mix into the loaf tin.

Slice extra banana length ways and place on top of the mix.

Bake for 45-60 min or until cooked all the way through.

Remove from oven and cool before eating.

Keep in fridge.

 

Veggie muffins

These muffins are great to bake in bulk and keep some in the freezer for a quick snack.  They are gluten and dairy free, and also pack a veggie punch.

Ingredients

250g pumpkin, grated

250g apple, grated

130g sultanas

1/4 cup olive oil

1/4 cup maple syrup

3 eggs

1/2 cup coconut water

1 tsp vanilla extract

300g gluten free plain flour

2 tsp baking powder

Method

Preheat oven to 180C

Prepare 2 muffin trays with paper liners, enough for 18 muffins

Mix together the pumpkin, apple, sultanas, olive oil, vanilla, maple syrup, coconut water and eggs in a large bowl.

Add in the gluten free flour and baking powder, and mix well to thoroughly combine

Put approximately 2 dessert spoons of the mixture into each muffin case.  Divide the rest of the mix between the muffin cases until they are roughly even in size.

Bake for about 50 minutes.  Check they are baked all the way through by inserting a metal skewer and seeing if it comes out clean.

Gluten free baked goods don’t usually have the same shelf life as gluten containing foods, so freezer any muffins that won’t be used in a day or two.

Rhubarb Coconut Muffins

Rhubarb coconut muffins

Rhubarb is probably my favourite fruit, and I find it difficult to pass.  These muffins are delicious and gluten free.  It may seem like a lot of sugar, but it is necessary to overcome the tartness of the rhubarb.  If you substitute another fruit, reduce the sugar by half.

Ingredients

1 cup rapadura sugar

2 large eggs

½ cup melted coconut oil

1 cup yoghurt (dairy or coconut)

2 cups buckwheat flour

1.5 tsp baking powder

1.5 teaspoon baking soda

1 tsp celtic sea salt

2 tsp vanilla

½ cup boiling water

1 cup stewed rhubarb

1 cup desiccated coconut

Method

  1. Trim 1 bunch of rhubarb to ensure all leaves removed. Cut into 3cm lengths. Add to sauce pan with a table spoon of water and cook gently for 20 minutes on a low heat.  Don’t add any sugar.  This will give you 1 cup stewed rhubarb.
  2. Preheat oven to 180C
  3. Mix all the ingredients together, combine well.
  4. Evenly distribute the mixture between the paper cases
  5. Bake for 30 minutes, or until a skewer comes out clean.
  6. Allow to cook.
Constipation secret weapon : Seedy Muffins

Occasionally kids get constipation.  For adults, it is easy to say, ‘just take some psyllium’.  Not quite so easy with children.  I can’t imagine many children gulping down this slimy beverage.  The commercial products containing psyllium are full of artificial sweeteners and additives, I wouldn’t recommend them.  So recently when one of my children had a bit of an issue, I made some muffins containing psyllium, and lots of other ground up seeds.  Prunes and pears, famous for their laxative properties, are used to sweeten.  Hey presto, no constipation anymore!  These taste a bit sweet because of the pears and prunes, so not hard to persuade kids to eat them.  If you want to reduce the sugar content, replace the pear juice with water.  As my daughter said, ‘they taste a lot better than they look’.  They are quite small, so you can give frequent small doses of the seeds.

It is important to add, if you child suffers from ongoing constipation, or uses laxatives, you need to get them seen by a Nutritionist http://holistichealthbylisamoane.com.au/talk-to-lisa/to work out why.  Constipation isn’t normal, and using laxatives isn’t normal.

Seedy Muffins

Ingredients

2 tablespoon ground psyllium

1 tablespoon ground chia seeds

1 tablespoon ground linseeds

1 cup pear juice (from the canned pears)

¼ cup pumpkin seeds

¼ cup sunflower seeds

½ cup gluten-free rolled oats

600g gram tinned pears

1 teaspoon ground cinnamon

5 prunes (stones removed)

Method

  1. Grind up the psyllium, chia and linseeds in the food processor
  2. Add the pear juice, and let the mixture sit for 5 minutes to form a gel.
  3. Stir in the pumpkin seeds, sunflower seeds and oats, and pulse to break up the seeds.
  4. Combine with the tinned pears, cinnamon and prunes and pulse again
  5. Divide into 12 muffin cases, and bake for 35 minutes at 180˚C.
  6. Allow to cool fully before removing from tin.