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Coconut pancakes

These pancakes are a fun treat for kids with a healthy twist.

They are gluten free, dairy free, grain free and are sweetened naturally with banana. Perfect for a Sunday morning treat. 

Ingredients

  • ¼ cup coconut flour
  • ½ a medium banana, mashed
  • ⅓ cup dairy-free milk (coconut, almond etc)
  • 1 tsp baking soda
  • 2 eggs, whisked 
  • ½ tsp cinnamon 
  • Pinch of salt
  • 1 tbsp maple syrup if desired 

Toppings

  • Berries
  • Nut butters
  • Maple syrup
  • Yoghurt 

Method

Whisk the eggs, mash the banana and add all the wet ingredients into a bowl.

In another bowl, combine all the dry ingredients.

Then combine both wet and dry ingredients.

The batter is thicker than a normal pancake mix but if it is too thick, add some more milk.

Preheat a nonstick pan to medium heat and put a dash of oil.

Once it has warmed up, add 2-3 tbsps of the batter into the pan to make small size pancakes. They are difficult to flip so smaller, flatter pancakes are easier.

Cook for 1-2 minutes on one side until bubbling, and then carefully flip. Repeat with remaining batter. 

Makes about 6 small pancakes. 

Breakfast scramble

Eggs are an easy, go-to staple for a grain-free meal. They provide a complete source of protein to keep your child full and satisfied all morning.

The turmeric adds an abundance of health benefits including anti-inflammatory effects. 

This breakfast could be whipped up in a few minutes!

Ingredients

  • 2 eggs
  • 1 cup chopped spinach or kale
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1 tsp olive oil
  • Pinch salt and pepper 

Optional sides;

  • Avocado
  • Tomato 
  • Mushrooms

Method

Heat the olive oil in a pan.

In a bowl, whisk the eggs and add the spices. 

Add the chopped kale or spinach to the pan and cook until wilted, and then add the whisked eggs and cook.

Serve with avocado and tomatoes. 

4 ingredient chia pudding

Chia pudding has gained a lot of popularity and can even be purchased at supermarkets, however, it is a lot easier, healthier and cheaper to make yourself!

Chia pudding can be made in bulk and stored in the fridge for a few days of easy breakfasts. 

This breakfast is extremely versatile and there are endless flavour options using different fruits and toppings. 

Ingredients

  • 4 tbsp Chia seeds
  • 1 cup Non-dairy milk (almond, coconut, cashew etc.)
  • ½ tsp Vanilla extract
  • 1 tsp sweetener e.g. honey, maple syrup, rice malt syrup

Optional add ins

  • ½ tsp Cinnamon
  • Fresh fruit e.g. mango, berries
  • Cacao or cocoa (for a chocolatey pudding)

Toppings

  • Yogurt
  • Berries 
  • Nut butter
  • Granola 

Method

Mix chia seeds, milk, vanilla and sweetener (and any optional add ins) together.

Place in the fridge for 3-6 hours or overnight.

Top with fruit, yogurt, nut butter or granola and enjoy.

Paleo porridge

This is the perfect alternative to oatmeal when you’re trying to reduce grains.

This porridge is gluten free, dairy free, grain-free, and refined sugar free. 

It is a quick, easy and filling breakfast to keep your child’s tummy full.

Ingredients

  • ¼ cup chopped mixed nuts (almonds, walnuts etc.)
  • 1/4 cup dried coconut flakes
  • 2 tbsp linseed meal (flaxseed meal)
  • 2 tbsp chia seeds
  • 2 tbsp coconut flour 
  • ½ tsp cinnamon
  • 1 cup non-dairy milk (almond, coconut etc.) 
  • Dash of honey/maple syrup/rice malt syrup to sweeten

To serve, top with:

  • Berries 
  • Banana
  • Nut butter 

Method

Mix all ingredients into a bowl except the milk. Heat the milk until hot and then pour into the bowl and mix everything until it thickens. OR you could pour the milk on cold and leave the porridge in the fridge overnight to set for a quick breakfast. 

Add toppings as desired and enjoy. Makes 2 servings.


No-grain granola

This homemade granola is so delicious, easy to make, and healthy. It is packed full of healthy fats for growing children and a perfect snack or breakfast. Top it with yogurt and berries, or milk for a grain-free cereal.  You can halve the recipe for a smaller batch.

Ingredients

  • 1 cup dried coconut flakes
  • 1 cup mixed sliced nuts (almonds, walnuts, cashews) 
  • ½ cup Pepitas 
  • ½ cup Sunflower seeds
  • 2 tbsp Chia seeds
  • 2 tbsp sesame seeds
  • 2 tbsp flax meal (linseed meal) 
  • Pinch salt
  • 2 tsp cinnamon
  • ½ cup rice malt syrup or maple syrup 
  • 3-4 tbsp coconut oil
  • 1-2 tsp vanilla extract

Method

Preheat the oven to 175 degrees and line a baking tray with baking paper.

Combine all the dry ingredients into a large mixing bowl, and then add the wet ingredients (rice malt syrup/maple syrup, vanilla and coconut oil) and mix well until all combined. 

Spread the granola on the lined baking tray and bake for 15 minutes.

Gently mix/flip over the granola and place it back in the oven for 5 more minutes or until golden brown.

When ready, remove from the oven and let it sit for at least 15 minutes to become crunchy. 

Be careful to watch in the oven as it can quickly burn!

Store in a jar or airtight container. Makes around 8-10 servings.

Sweet potato shepherd’s pie

I am a huge fan of batch cooking. If you want to feed your family a healthy diet and not spend hours and hours in the kitchen every day, you need to cook in bulk. Some things like casseroles, curries and shepherds pie lend themselves to cooking in bulk. I love Shepherd’s pie, but this one has a twist as the topping is sweet potato, rather than white potato.

The recipe below will make enough for 3 meals for a family of 2 adults and 2-3 kids.

Ingredients

2kg lamb mince (preferably organic)

3kg sweet potato

Lots of fresh rosemary

4 onions (finely chopped)

2 cloves of garlic (finely chopped or crushed)

Method

Preheat the oven to 180C.

Brown the mince in a sauce pan on medium to high heat for 5-10 minutes.

Add the onions and garlic.

Use a food processor to grind up the rosemary to a fine dust, and add to the saucepan.

Whilst the mince is simmering, start to prepare the sweet potato topping.

Chop up the sweet potato (no need to peel as long as it looks clean. Just give them a wash).

Add to a saucepan of water, and cook until tender. This will take roughly 15 minutes, depending on how small you cut them.

After the meat mixture has been cooking for about 30 minutes, pour off the liquid that has formed, into a pyrex jug.

Divide the mince evenly between 3 medium size casserole / pie dishes, that are freezer safe. I use stainless steel ones which are suitable for oven and freezer.

When the sweet potatoes are ready, drain off the water, and mash. Add the reserved liquid from the meat to the mash to make it smooth.

Add the sweet potato mash topping to the mince, dividing evenly between the 3 dishes.

Use a fork to score the top.

Bake in the oven for 35-40 minutes. Eat one, and keep the other 2 in the freezer for another day.

Serve with green beans.

Nutella bread

Ingredients

160g linseeds

300g hazelnut meal

150g arrowroot powder

2 tablespoons chia seed

2 teaspoons celtic sea salt

1 teaspoon bicarbonate of soda

2 teaspoons apple cider vinegar

8 eggs

200g dark chocolate chips

60g psyllium

220g water

2 ripe bananas (mashed)

Method

Using a high speed blender, process the linseeds until they are a fine powder.

Add the rest of the dry ingredients and mix well .

Add the eggs, apple cider vinegar, water and mashed bananas.

Mix well.

Stir through the choc chips.

Pour the batter into a greased, lined loaf tin / silicon loaf tin. Bake on 180˚C for 1 hour.

Berry mango blast smoothie

Ingredients

1 cup frozen strawberries

1 cup frozen blueberries

1 cup frozen mango

1 cup orange juice

1.5 cups water

Method

Add all the ingredients to a high speed blender and process well.

Serve immediately.

This will make 3 kids size smoothies

Green Goddess Smoothie

Ingredients

1 large handful of baby spinach

2 cups of frozen pineapple chunks

1 medium banana

1 cup water

Method

Add all the ingredients to a high speed blender and process well to remove any bits.

This will make 3 kids size smoothies.  Drink immediately.

Pecan chicken schnitzel

Kids love ‘crumbed’ meats, but you can use lots of things other than bread for the crumbs.  If you are avoiding grains, and want to get more healthy fats into your kids, you can use seeds or nuts instead of breadcrumbs.

Ingredients

750g organic chicken breast

2 tablespoons olive oil

120g raw pecans

1/4 teaspoon celtic sea salt

Method

Preheat the oven to 220C.

Rinse and pat dry the chicken breasts with paper towel.

Using a sharp knife, slice down the middle to make them half as thick.

Grind the pecans in a food processor, to the desired fineness.

Mix the pecans and the salt together in a bowl.

Coat the chicken with olive oil.

Dip the chicken in the pecan blend and coat completely.

Place chicken breasts on greaseproof paper on oven tray.

Bake for 20-25 minutes.