Tag Archives: healthy

Vegetable muffins

Only six of these made it into the freezer for lunches!

Ingredients
2 large handfuls fresh spinach chopped
1 carrot grated
1 zucchini grated
6 mushrooms diced
1 cup plain flour
1 cup wholemeal plain flour
1/2 tsp bicarb soda
1/3 tsp salt
2 tbsp white chia seeds (if you don’t have these, just mix 2 tbsp cornflour into 4 tbsp water and
add with wet ingredients )
1/2 cup vegetable oil
1 3/4 cups soy milk
Sesame seeds to top

Method
Mix vegetables together in a large bowl
Add remaining dry ingredients and stir until combined and veges coated
Add wet ingredients to dry
Stir until just combined.
Spary oil 12 hole muffin tin
Fill tin and sprinkle generously with sesame seeds.
bake at 180 degrees celcius for 12 to 18 minutes until golden and centres spring back lightly to touch.
Turn out onto airing tray after about 5 minutes out of the oven.
Serve with dairy free marg or cream cheese etc..
These are high fibre, contain omega 3 and 6, almost no cholesterol, good levels protein. They freeze well too.
You can substitute other vehes- red capsicum is really nice 🙂

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Soaked overnight oats

My children love this little breakfast that I make. I prepare it the night before it is served and let it become beautiful in the fridge.

In layers from the bottom add quick oats. Soak in apple juice so it is quite wet. Layer a generous amount of frozen berries (raspberries pictured). Top with a layer of yoghurt (dairy free if you like) and a drizzle of rice malt syrup.

It travels well in a leak proof container and can be frozen ahead of time too.

Such a delicious breakfast. Have a lovely week. 20141021-211236-76356840.jpg

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Lunches for cherubs

Welcome to the latest series from Whistling Kite Collective, lunches for little hands.

Tomorrow’s offering consists of:
– natural yoghurt and pureed apple
– tofu and vege stir fry
– fruit box
– celery boats with cream cheese and sultanas
– coconut vanilla chia pudding
– crackers with vegemite

The eldest gets a carrot and the youngest gets milk with lunch.

It seems like a lot of food but its for a long day.  We mothers just do the best we can don’t we?

I would love to hear about any quick, healthy go to recipes you might use!

Here’s to appreciating our good fortune in being a resident of the first world.

Love xx
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Vegan carrot and apple insect muffins

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Yum. I have ditched dairy and didn’t have any eggs in the house, so these are vegan. They are so full of flavour and easy! My children are going to LOVE these in their lunchboxes.

Ingredients

I rounded cup wholemeal self raising flour
3 tsp white chia seeds soaked in 1/2 cup soy milk
1/2 cup soy milk (extra for mix)
1/3 cup rice bran oil
2/3 cup pie apples (no added sugar)
1/4 cup maple syrup
1 carrot grated
2 tsp vanilla extract
small handful sultanas

Method

Mix chia seeds and 1/2 cup soy milk together. Let stand, stirring occasionally while adding remaining ingredients to mixing bowl.
Add all ingredients to bowl and stir gently, breaking up some larger pieces of apple, if required. Add extra soy to mix, should combine like runny, lumpy cake batter. Do not over stir.

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Recipe Notes:
I bought these silicone moulds very cheaply from my local discount store as a novelty, but you can use normal muffin tins.
These are very moist and luscious due to the apple content so allow to rest for 5 minutes before turning on to grate to air.
These freeze well, just wrap or box them up ready to pop into the lunch box.

Activist Note: I have ditched dairy for ethical reasons (industrialised food production is becoming a bit of a turn off really), but these are equally good made with cow’s milk and eggs. If you want to use free range eggs instead of chia seeds, just remove the chia and 1/2 cup of soy milk and substitute an egg.

Hope you have a beautiful week.

xxx

Carrot cake bliss balls (vegan, vegetables, wheat free)

Healthy finger food is essential in our house of little hands. I made this recipe as a special treat for my cherubs. These raw bliss balls taste like carrot cake, with fresh carrot and warming spices, but without the sugar, butter and nuts.

Ingredients:

1 1/2 cups rolled oats
1 1/2 cups dates
2 carrots
2 heaped tsp mixed spice
2 heaped tsp ground cinnamon
2 tsp vanilla extract
2 tbsp agave nectar (can omit)
water for preferred consistency

Method:

Blend in food processor for several minutes, gradually adding the water after ingredients are finely combined until mixture forms a thick, coarse paste. Roll with wet hands into balls. Refrigerate until set (at least an hour).

Note: I love spices but you can reduce if you would like less intensity.

Optional- these freeze really well. You can also roll them in coconut or sesame seeds. I freeze them individually for my daughters’ play school lunch in the Decor branded dip containers. It works brilliantly.

Enjoy!

21 nutritious breakfast ideas ready in under 5 minutes!

Need some inspiration in the morning? Some days I look at my cherubs and wonder- what am I actually going to feed you in the next 5 minutes? So, here is a list I developed to remind myself that yes, one can easily put something healthy and substantial on the table at breakfast. Yes, all of these ideas can be prepared in under 5 minutes. I have done it myself!

  1. Sourdough toast with apricot jam and cheddar cheese. Apple slices on the side.
  2. Turkish bread toasted with vegemite. Green grapes on the side.
  3. Vegetable mini muffins with vegan (or dairy) cream cheese.
  4. Pumpernickel topped with cream cheese and pear slices.
  5. Fruit platter with natural yoghurt sprinkled with sesame seeds for dipping.
  6. Natural muesli with non/dairy milk.
  7. Scrambled free range eggs with toasted, torn flat wraps.
  8. Scrambled tofu with spinach.
  9. Sauteed tofu with steamed/microwaved vegetable sticks.
  10. Leftover noodles and vegetable stirfry.
  11. Corn fritters (home made, stored in the fridge) with fruit on the side.
  12. French toast and berries.
  13. Steamed vegetable sticks, toast soldiers with yoghurt-sweet chilli dipping sauce.
  14. Breakfast smoothie (green or mango).
  15. Picnic box- vegetarian “ploughmans” style with cheddar cheese sticks, some pickled vegetables, cut cherry tomatoes, cucumber sticks, bite sized bread pieces…
  16. Home made (pre-made of course) hommus with wholemeal bread.
  17. Flash fried cherry tomatoes (until they split), doused in balsamic vinegar, roughly mashed onto toast.
  18. Left over pasta with added frozen peas.
  19. Warm tofu, satay sauce and vegetable wraps (small sized for little hands).
  20. Home made vanilla poached pears with natural yoghurt.
  21. Anything involving avocado.

I would love to hear some of your go-to breakfasts.

Have a lovely week full of delicious, nutritious breakfasts 🙂

Wholemeal apple and walnut muffins

Wholesome ingredients make these muffins good for any time of day
Wholesome ingredients make these muffins good for any time of day

These muffins are good because they take me about five minutes to prepare, are portable, have the natural sweetness of apples, are high in fibre and have the added protein from the walnuts. Yum.

Ingredients

1 ½ cups wholemeal self raising flour
¼ cup sesame seeds
¼ cup desiccated coconut
2 handfuls currants
2 large handfuls of roughly crushed walnuts (lightly bash them in a bag with a meat tenderiser on the bench)
pinch sea salt
2 tbsp agave nectar
2 free range eggs (ban the cage)
2 tbsp rice bran oil
2 tbsp soy milk
1 x 440 g tin pie apples

Method

  1. Preheat oven to 180 degrees Celsius (160 degrees fan forced)
  2. Combine dry ingredients in a bowl
  3. Add wet ingredients and mix until just combined
  4. Fill a greased, 12 hole muffin pan and bake for 10-15 minutes until lightly browned and muffins just spring back in the centre when pressed.
Healthy ingredients you can see!
Healthy ingredients you can see!