Example of recipes

Tue, 7 March 2017

Banana pancakes with coconut

Pancakes can be the perfect start to the day. Oat pancakes are a great source of slow releasing energy and they are high in fibre making them a great breakfast for children before they head off to school. For even more enjoyment and taste top them off with some fresh berries, cinnamon, crunchy peanut butter and natural yogurt.

Great for:

· Slow release energy

· Protein intake

· Children’s breakfast

· Filling you up

Ingredients:

125g of porridge oats

2 eggs

2 bananas

2 Tbsp. desiccated coconut

1 Tbsp. coconut oil for cooking

1 Tbsp. baking powder

Pinch of cinnamon

Pinch of salt

100ml milk

To serve

150g Greek style yogurt, to serve

Mixed berries to serve

1 Tbsp. honey to serve

Preparation:

1. To make the oats into a lighter softer texture add them to a food processor or blender and process them for a minute to a light powder like texture.

2. Add in the rest of the dry ingredients and then the wet ingredients, the milk, honey, eggs and banana and blend for a minute to a smooth texture

3. On a medium to high heat using a non-stick pan with coconut oil, cook pancakes for 2-3 minutes on each side or until bubbles start to form on the surface

4. Serve with yogurt, blueberries, strawberries and a sprinkle of cinnamon.

 

3 egg omelette with feta and ham

This omelette is a delicious breakfast or lunch idea that all the family can enjoy. It’s high in protein, vitamins and minerals making it a highly nutritious meal.

Great for:

· Slow release energy

· Protein intake

· Children’s breakfast or lunch

· Reaching your “5 a day”

Ingredients

3 eggs, beaten

6 cherry tomatoes

1 red or green pepper

½ onion

Handful of baby spinach

1 slice home cooked ham, chopped

6 mushrooms sliced

1 small head of broccoli, finely chopped

50 g cheddar cheese

Preparation

1. Chop the tomatoes, pepper, onions, mushrooms, broccoli and cooked ham.

2. Melt a small knob of butter in a small pan on medium heat, and cook the onions for 5 minutes.

3. Add in the tomatoes, pepper, cooked ham, mushrooms, broccoli and spinach, and cook for another 5 minutes.

4. Pour the eggs in through the meat and vegetables, and cook until egg is no longer runny at the sides (3 to 5 minutes)

5. Spread cheese on top, slide the pan under a grill on high heat, and cook for 5 minutes.

Note: Beware that the pan’s handle will heat up under the grill, so be sure to use a glove/towel when removing the pan.

 

Berry Blast Smoothie

If you are hungry and want a tasty snack that will satisfy you without too many calories then this smoothie will do nicely. This is a quick refreshing smoothie that relies on berries for its taste. It provides a good source of protein and fibre so it can be had as breakfast or snack.

Note: For a creamier, higher protein option, use whole milk instead of water. This will increase (approximately) the nutrition content as follows: energy, 130 kcal; carbohydrate, 10 g; protein, 7 g; and fat, 7 g.

Great for

· A quick breakfast

· A nutritious snack

· Getting your children to eat more fruit

· Boosting your intake of essential nutrients

Ingredients

200ml almond milk

60g frozen mixed berries

2 Tbsp. fresh raspberries

5 fresh strawberries

1 Tbsp. Greek yoghurt

1 tsp. manuka honey

Preparation:

Blend and serve

 

Sweet Potato Shepherd’s Pie

Sweet Potato Shepherd’s Pie is a highly nutritious meal that can be enjoyed by all the family. The sweet potato provides a source of slow digesting nutritious carbohydrate, the beef supplies a quality source of protein and the mix of vegetables provide an array of essential micronutrients and antioxidants.

Great for:

· A healthy family dinner

· Meeting your 5 a day

· Helping children develop a taste for vegetables

Base:

· 400 g lean minced beef

· 1 onion, chopped

· 8 mushrooms, chopped

· 1 red bell pepper, finely chopped

· 1 yellow bell pepper, finely chopped

· 50 g frozen peas

· 30 g sugar snap peas

· 3 Tbsp. tomato puree

· 2 tsp. Worchester sauce

· Ground cinnamon and nutmeg

Topping:

· 3 large sweet potatoes

· 30 g cheddar cheese

· 1 Tbsp. butter

· 2 cloves of garlic, finely chopped

· Salt and pepper

Preparation

1. Pre-heat oven to 190°C

2. Peel sweet potatoes and steam for 20 minutes

3. Fry beef, onion and garlic in a non-stick pan and cook until slightly browned, about 5 minutes.

4. Reduce heat to low. Stir in sliced peppers, mushrooms, tomato puree, peas, sugarsnap peas, spices and Worchester sauce. Cover and let simmer for 10 minutes.

5. Mash cooked sweet potatoes in a bowl with butter, salt and pepper

6. Pour beef and vegetables into a baking dish.

7. Spread mashed sweet potato over beef and grate cheddar cheese on top

Oven bake for 20 minutes and serve

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