Information for parents and caregivers

Women’s & Children’s Hospital

Go Nuts! Ideas on how to incorporate nuts

in to your child’s diet

DO NOT USE ANY NUTS YOUR CHILD IS ALLERGIC TO

Nuts in our diet

Nuts are a great contribution to a healthy balance diet. They are a good source of plant protein, fibre and are a source of healthy fats, including omega-3 fatty acids. Nuts are a rich source of vitamins and minerals including several B vitamins, vitamin E, iron, zinc, magnesium, potassium, selenium, magnesium and copper.

Why should nuts be included regularly in my child’s diet after they have passed a challenge or have a negative skin prick test (SPT)?

Allergies to peanut and tree nuts are common, however if your child has passed a

nut challenge or had a negative skin prick test to a nut you should include that food

in their diet regularly. Being exposed to the nut protein is important to maintain

tolerance to that food. Only give your child the nut or nuts that your Allergist has

ticked in the table below.

Which nuts can I include in my child’s diet?

Peanut

Cashew

Almond

Brazil nut

Walnut

Pecan

Hazelnut

Pistachio

Macadamia

Chestnut

How many nuts and how often should my child eat them?

There is little specific information in the scientific literature on ‘how much’ and ‘how

often’ is enough of a particular food to include in the diet to maintain tolerance, but

we do know that it is important that it is offered regularly. We recommend that you

offer about the same amount that your child ate in their food challenge at least once

every week.

We recommend including nuts at least once per week in your child’s diet. Aim to include a child size handful of nuts. This can be eaten all at once or spread

out over the week

1. 1-6 years: 10g nuts = ½ Tbs of nut paste

2. 7-12 years: 20g nuts = ¼ cup nuts = 1 Tbs nut paste

3. 13-18 years: 30g nuts = 1/3 cup nuts = 1.5 Tbs nut paste

NOTE: It is important that you only offer the nuts that your child is known to tolerate. Quick guide to including nuts in your child’s diet

Breakfast

Cereal – buy a nut containing cereal or simply add sliced, chopped or whole nuts to

one of your favourite varieties

Main Meals

> Chicken or turkey stuffing – use chopped nuts as part of chicken stuffing to add

texture and flavour

> Crumbed Chicken, Veal and Fish. Add ground nut to crumbing mixture.

> Curries – Mix chopped or sliced nuts through curries. Ground nuts can be used as

a thickener.

> Pesto – use various nuts to make pesto along with herbs, oil and parmesan

cheese. Use the pesto in pasta dishes, a crust or topping on meat, stir through

soups or as a paste on pizza or bread

> Rissoles – add nut pastes or nut meal to burgers and rissoles to help them bind together and instead of bread crumbs

> Salads – nuts can be a great addition to a salad to add healthy plant protein and

add crunch

> Satay sauces – Cover meat, vegetables or tofu in nut sauces

> Soups – add nut pastes to soups and whole or chopped nuts on top to serve

> Stir fries – add whole or chopped nuts to meat, vegetable and noodle stir fries

Dessert

> Cakes / muffins / friands / cookies / slices / tarts / sweet pies – chop or grind

whole nuts, use a nut meal or nut pastes as an ingredient when baking

> Ice-cream or yoghurt – add a sprinkle of nuts over ice-cream or in yoghurt to add

some crunch

Snacks

> Bread – include nut meal or finely

chopped/ground nuts in home-made bread loaves

> Nut based dips –vegetable sticks or plain savoury

biscuits with dip can be a quick easy snack

> Nut containing muesli bars – buy supermarket

muesli bars or make your own at home

> Smoothies – add ground nuts or nut pastes to

smoothies with milk, yoghurt and fruit

> Spreads – Spread nut pastes on toast,

sandwiches, crackers, vegetable sticks

> Whole nuts - raw, roasted or flavoured whole nuts

are a great snack

Some ways to include nuts in your child’s diet

Commercial Foods Containing Nuts

Only choose products that contain the nuts that your child can tolerate. Check the labels carefully if your child has other allergies.

Nut Pastes

• Almond spread: Organic Road, Ceres Organics, Melrose • ABC spread (almond, brazil, cashew): Organic Road, Melrose • Brazil nut spread: Organic Road, Melrose (also contains linseed) • Cashew spread: Organic Road, Ceres Organics, Melrose • Hazelnut spreads: Nutella, Homebrand, Nutino, Oxfam, Melrose • Macadamia spread: Organic Road, Melrose • Peanut butter spread (smooth, crunchy): Kraft, Sanitarium, Dick Smith,

Organic Road • Walnut & Cashew spread: Melrose

• Walnut spread: Organic Road Nut Snack Packs

Almond:

• Lucky Snack Packs:

o Natural almonds o Oven roasted almonds & cranberry o Oven roasted almonds with yoghurt sultanas

Cashew: • Lucky Snack Packs: o Cashew & yoghurt currants

Mixed Nut:

• Lucky Snack Packs:

o Walnuts, cashews & almonds • Sunbean Snacks That Go:

o Apricot, Almond, Cashew o Fruit & Nut varieties o Sultanas, Cranberries, Almonds, Pepitas, Dark Chocolate o Just nuts: Cashew, peanuts, walnut & almond

• Tasti Raw snacking:

o Berry Bursts: peanut, cashews, yoghurt covered raisins & cranberries

o Handful of Nuts: peanut, cashew, brazil, almond & macadamia o Scroggin: Peanuts, apricot, raisins, banana chips, dark chocolate,

cashew & almond

Nut Cereals Almonds:

• Morning Sun, Lowan or Arnold’s Muesli:

o Apricot & Almond Muesli • Uncle Toby’s:

o Plus: Calcium o Plus: Omega 3 o Oat Crisp: Almond o Natural Style or Swiss muesli

Peanuts: • Kellogg’s Crunchy Nut Corn Flakes

Mixed Nut:

• Be Natural: Cashew, Almond, Hazelnut, Coconut cereal (cashews,

almonds, hazelnuts) • Woolworths Naytura Fruit & Nut Muesli (almond & hazelnut)

Muesli Bars Almond:

• Uncle Toby’s: o Crunchy, Yoghurt Top or Chewy varieties o Bodywise bars: Omega 3 boost, Almond Cinnamon & Honey or

Digestive Balance, Orange, Almond & Honey varieties • Nice & Natural:

o Homestyle Chewy Muesli bars with juicy apricot, toasted almond or sweet cranberries

o Natural Nut bars: Almond Macadamia:

• Be Natural Nut Bars: o Macadamia & Honey

• Woolworths Select: Macadamia & Cranberry Peanut:

• Kellogg’s Crunchy Nut bars: o Peanut

• Nice & Natural: o Natural Nut bars: Apricot, Chocolate, Yoghurt & Original varieties, o Chocolate Nut bars: Apricot & Original varieties

Mixed Nut:

• Be Natural: o Trail Bars: Fruit & Nut or Honey Nut varieties (peanut, almond) o FOUR Bars: Coconut, apricot, oats & chia or Currant, oats, berry & pepita varieties (peanut, almond) o Nut Bars: Nut delight (peanut, almond, walnut)

• Uncle Toby’s o Crunchy: Crunchy nut (cashews, pecans, almonds, macadamias) • Kellogg’s: o Crunchy Nut bars: Nutty Mixed Nut (peanut & almond) o Kellogg’s Special K Fruit & Nut bars: Almond & Apricot or Cashew & Mixed Berry varieties (peanut & almond)

• Carmen’s: o Apricot & Almond, Fruit Free, Fruit & Nut, Classic Fruit or Delux fruit muesli bar varieties (Almond, Hazelnut, Pecan) o Dark Chocolate, Cranberry & Almond, Yoghurt, Almond or Apricot varieties (Almond & Hazelnut) o Dark Chocolate, Blueberry, Seed & Nut (Almonds & Walnuts) o Roasted Nut bar, Almond, Cashew, Cranberry (almonds, peanuts, cashews)

• Nice & Natural: o Chocolate Muesli Bar, Yoghurt Muesli Bar & Apricot Muesli Bar

(peanuts, roasted almonds) o Natural Nut bars: Trail mix (peanut, almond, cashew) o Nut Bar: Caramel Cashew (peanut & cashew)

Biscuits Hazelnut: • Belvita Breakfast Biscuits: Honey & Nut

• Dunkaroos: Chocolate & Hazelnut Macadamia: • White Wings Cookies: Macadamia Crunch

• Paradise Cottage Cookies: Macadamia Mixed Nut:

• Carman’s: o Fruit & Nut or Apricot & Almond Muesli rounds (Almond, Hazelnut, Pecan) o Carman’s Dark Chocolate & Cranberry Muesli rounds (Almond, Hazelnut, Pecan)

Recipes that contain nuts Only include the nuts that your child can tolerate!

Main Meals

Meat, vegetable and nut patties, meatballs or sausa ge rolls Prep time: 10 minutes/ Cooking time: 10 minutes/Serves 6

Ingredients

• 1 Tbs vegetable oil • 250g lean mince (beef, lamb or

chicken) • 1 egg, whisked • ½ tbsp. tomato paste

• ½ tbsp. soy sauce • ½ zucchini, grated • ½ carrot, grated • ½ onion, grated • 3 Tbs crushed nuts or nut paste

Method

1. Mix all the ingredients except oil together in a large bowl 2. Form in to 6 equally sized patties 3. Heat oil in fry-pan 4. Fry patties 4-5 minutes on each side

Variation: Use mixture to make 24 meatballs, cook and serve with tomato based sauce and pasta or use mince to make sausage rolls using Puff Pastry and baking in the oven for 20 minutes on 200ºC or until golden brown

Chicken, Vegetable & Nut Stir-Fry

Prep time: 15 minutes/ Cooking time: 15 minutes/Serves 4

Ingredients

• 1 Tbs oil • 3 small chicken breast fillets,

thinly sliced • 1 medium onion, cut into wedges • 1 bunch broccolini, chopped into

5cm lengths • 1 teaspoon ginger, shredded

• 1 bunch baby bok choy, trimmed and roughly chopped

• 75g snow peas, trimmed • 150g nuts (eg raw cashews,

slivered almonds etc) • 2 Tbs salt reduced soy sauce • ¼ cup plum sauce • 4 cups cooked basmati rice

Method

1. Heat half the oil in a wok over medium-high heat. Add the chicken and cook in batches until golden and cooked through. Set aside.

2. Cook onions and broccolini in remaining oil for 4 minutes until tender. Add ginger, bok choy, snow peas and cashews. Stir fry for 2 minutes.

3. Return chicken to the wok, with the soy and plum sauce and toss. Cook for a further minute then serve with rice.

Pesto Sauce Prep time: 15 minutes

Ingredients

• 1 large bunch parsley • 1 bunch basil • ½ bunch mint • 1 small clove garlic, crushed

• ½ cup (70g) Nuts (eg cashews, almond, walnuts etc)

• ½ cup (125ml) olive oil • Salt and pepper

Method

1. Chop the parsley, basil and mint, discarding any tough stalks. Roughly grind the nuts in a food processor. Add the herbs, garlic and oil and process until combined, leaving it a little chunky. Season to taste and stir through a handful of grated parmesan if you like, just before serving

2. Use immediately or keep in the fridge for up to 1 week covered with a thin layer of olive oil. Toss through pasta, use on pizza bases, spoon over grilled fish, chicken, beef or tofu or use as a dip for vegetable sticks or crackers

Snacks and Desserts

Fruit & Nut Muesli Bars Prep time: 15 minutes/ Cooking time: 20 minutes/Makes 8-10 bars

Ingredients

• 2 ripe bananas • 1/2 cup nut butter of your choice • 1/2 cup roughly chopped nuts of your

choice • 1/4 cup seeds (sunflower, sesame,

poppy, chia) • 1 cup rolled oats • 1/4 cup dried fruit • 1/4 cup chocolate chips, optional • 1/2 teaspoon cinnamon, optional • 1/4 cup unsweetened shredded coconut, optional

Method

1. Preheat oven to 180˚C. Line an 8x8 baking pan with baking paper. 2. In a large bowl mash the bananas with the back of a fork. Stir in the nut

butter until everything is well combined. 3. Add the oats, chopped nuts, seeds, dried fruit, chocolate, cinnamon, and

coconut if using. Stir well until everything is well combined. The batter will be very, very wet.

4. Spread the batter evenly into your prepared baking pan. Bake for 20-25 minutes. The top should be slightly browned and give a little when pressed. Allow to cool completely before cutting into bars. Store wrapped tightly in a container or in the fridge.

Raspberry and Nut Muffins Prep time: 15 minutes/ Cooking time: 15-20 minutes/Makes 12

Ingredients

• 2½ cups self-raising flour, sifted • ¾ cup caster sugar • ½ teaspoon ground cinnamon • 1 cup skim milk • 2 medium eggs, lightly whisked

• 1/3 cup canola oil • 1 cup fresh or frozen

raspberries • 100g raw nuts, roughly

chopped

Method 1. Preheat oven to 180ºC. Grease muffin tin. 2. Place the flour, sugar and cinnamon in a large bowl, making a well in the

centre. 3. Combine the milk, eggs, oil, raspberries and nuts and add to the flour

mixture, stirring until just combined. 4. Spoon the mixture into ½ cup capacity non-stick muffin tin, filling ¾ full. Bake

for 15–20 minutes or until cooked through and golden. Variation: Swap raspberries for other fruits such as mashed banana.

Nut and Chunky Choc Chip Cookies Prep time: 15 minutes/ Cooking time: 20 minutes/Makes 20 cookies

Ingredients

• 125g butter, softened • 100g (1/2 cup) brown sugar • 1 egg, at room temperature • 225g (1 1/2 cups) plain flour

• 200g good-quality dark cooking chocolate, coarsely chopped

• 150g (1 1/2 cups) nuts, coarsely chopped or grinded

Method

1. Preheat oven to 180°C. Line 2 baking trays with non-stick baking paper. 2. Use an electric beater to beat butter and sugar in a medium bowl until well

combined. Add the egg and beat until combined. Sift the flour over the butter mixture and stir with a wooden spoon until well combined. Add the chocolate and nuts, and stir to combine.

3. Use your hands to roll spoonsful of the cookie mixture into balls. Place the balls, 3cm apart, on prepared trays. Use a fork to flatten slightly. Bake in preheated oven, swapping the trays halfway through cooking, for 20 minutes or until light golden. Remove from oven and set aside to cool on the trays for 5 minutes. Transfer cookies to a wire rack to cool completely.

Nuts added to Commercial Baking Mixes Nuts can be added to Cookie Dough or packet cakes, muffins, brownies, cookie or bread mixes

Ingredients:

• 1 x Commercial Baking dough/mix • 1 cup (125g) chopped nuts of your choice

Method:

1. Simply follow the instructions on the packet for preparation 2. When mixing or kneading the ingredients add the nuts and mix to evenly

distribute 3. Can add extra nuts on top of mixture if desired 4. Follow cooking instructions on packet

Cashew Recipes – Main Meals

Cashew Kefta Wraps Prep time: 15 minutes/ Cooking time: 20 minutes/Serves 4

Ingredients

• 500g lean beef or lamb mince • 1 cup (125g) Natural Cashews,

chopped • 1 red chilli, chopped • 1 tsp ground cumin • 1 tsp ground coriander

• ½ tsp ground cinnamon • 1 tsp salt • 1 egg • Tzatziki or guacamole • Sweet chilli sauce • Salad leaves

Method

1. Preheat oven to 200 C. Line a baking sheet with non-stick paper. 2. Mix mince, cashews, chilli, spices and egg well in a large bowl with your hands.

Form mixture into 10 sausage shapes. Arrange on prepared baking sheet and bake for 20 minutes.

3. Serve wrapped in pita bread, dolloped with tzatzki or guacamole, sweet chilli sauce and lots of salad leaves.

Tuna & Cashew Casserole Prep time: 20minutes/ Cooking time: 1.5 hours/Serves 6

Ingredients

• 2 tablespoons olive oil (or other light vegetable oil)

• 1 cup onion, diced (about 1 medium)

• 1 cup celery, diced (about 2 large stalks)

• 2 140g cans tuna • 1 400g can condensed cream

of mushroom soup

• 1 tablespoon lemon juice • 1/2 teaspoon black pepper • 1 cup roasted unsalted

cashews • 1 1/2 cups chow mein noodles • 1 tin cannelloni beans

Method 1. Adjust oven rack to center position and preheat oven to 180°C. Heat the olive

oil in the skillet over medium heat until shimmering. Add onions and celery and cook, stirring frequently, until translucent, about 4 minutes. Remove from heat and transfer vegetables to a large bowl.

2. Add the tuna, mushroom soup, lemon juice, 1/4 cup of water, black pepper, and 2/3 cup of cashews. Mix well. Gently fold in 1 1/4 cup of the noodles and the beans

3. Apply a light coating cooking spray to the baking dish. Add the casserole and top with the remaining cashews and noodles.

4. Cover the dish with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 30 minutes. Be careful to make sure that the cashews and noodles don’t burn. Let the casserole rest for at least 20 minutes before serving.

Cashew Recipes – Snacks and Dessert

Cashew butter breakfast muffins Prep time: 15 minutes/ Cooking time: 30 minutes/Makes 12

Ingredients

• 275g self-raising flour • 50g oats • 1tsp baking powder • 100g sultanas • 2 eggs • 100g runny honey

• 2 bananas, mashed • 100g Cashew Butter (Smooth

or Crunchy) • 50g butter, melted • 200ml milk

Method 1. Preheat the oven to 180°C and line a muffin tray with 12 paper muffin cases. 2. Mix the flour, oats, baking powder and sultanas in a large bowl and set aside. 3. In another bowl, beat the eggs, and then gently beat in the all the other

ingredients until you have a thick liquid. 4. Make a well in the centre of the dry ingredients, tip in the wet ingredients and

quickly combine. Don’t over mix. 5. Spoon the mixture into the muffin cases and bake for 25-30 minutes or until

the tops are golden brown. Cool on a cooling rack.

Coconut, cashew & cornflake bar Prep time: 20 minutes / Makes 12

Ingredients

• 5 tablespoons unsalted butter • 300g mini marshmallows • 1 cup banana chips, placed in a ziploc bag, and crushed with a rolling pin • 1 cup roasted, salted cashews, coarsely chopped, leaving some whole • 2 cups raw, unsweetened shredded coconut • 4 cups cornflakes • 1 small pinch of sea salt

Method

1. Prepare a square 10 inch baking pan by lining it with wax paper, making sure the paper hangs over two sides, and spray it with cooking spray.

2. In a non-stick pan over medium high heat, add the coconut and, stirring and shaking the pan constantly, lightly toast it.

3. Melt the butter in a large pot over medium heat. Add the marshmallows and stir frequently until melted. Add the rest of the ingredients, turn the heat off, and stir quickly and thoroughly making sure everything is well distributed. Pour and spoon the contents into the prepared pan. To avoid the sticky mixture sticking to your hands coat them in cooking spray.

4. Set aside and let cool. Lift the bars out of the pan with the wax paper, turn it over onto a cutting board and peel the wax paper off. With a sharp knife, cut into square bars and store in a covered container for several days.

Almond Recipes – Main Meals

Pasta with tuna, almonds and peas Prep time: 15 minutes/ Cooking time: 20 minutes/Serves 4

Ingredients

• 350g pasta • 1 cup frozen peas • 190g canned tuna in spring water,

drained • 125g or about 8 cherry tomatoes,

halved • 1/3 cup slivered almonds, toasted • ¼ cup flat leaf parsley, chopped • 1 Tbs extra virgin olive oil • 1 medium carrot and 1 red and • 1 green capsicum cut into sticks to serve

Method

1. Cook pasta in a large saucepan of boiling water for 12 minutes or until al dente. Drain, reserving 2 Tbs cooking liquid, then set aside and keep warm.

2. Simmer the peas until cooked through. Drain. 3. To serve, toss the pasta with the peas, tuna, cherry tomatoes, almonds,

parsley and oil and serve immediately with vegetables sticks.

Ham & Almond Frittata Prep time: 15 minutes/ Cooking time: 20 minutes/Serves 4

Ingredients

• 6 eggs • 1 tomato, chopped • ½ cup crumbled feta cheese • 1 cup shredded or chopped

ham • black pepper

• 1 tbsp olive oil • 4 spring onions, chopped • 1 big handful baby spinach

leaves • ¼ cup Slivered Almonds

Method 1. Beat the eggs lightly with a fork in a bowl. Add the tomato, crumbled feta,

shredded ham and a good grinding of black pepper. Set aside. 2. Heat the olive oil in a non-stick frying pan approximately 25cm wide. Fry the

spring onions over a gentle heat for 3 minutes, stirring occasionally. Wash the spinach leaves, drain then add to frying pan. Use tongs to turn the leaves over until just wilted but still bright green.

3. Pour the egg mixture into the frying pan, reduce the heat to low, gently stir and cook, untouched, for 12 minutes. Meanwhile, preheat the grill to medium.

4. Scatter the almonds over the top (it should still be little runny) and place the frying pan under the grill until just set and the almonds are golden. Serve in slices either warm or at room temperature.

Almond Recipes – Snacks and Dessert

Mini Raspberry Friands Prep time: 20 minutes/ Cooking time: 20 minutes/Serves 10

Ingredients

• Melted butter, to grease • Plain flour, to dust • 195g (1 1/2 cups) pure icing

sugar, sifted • 75g (1/2 cup) plain flour, sifted • 155g (1 1/2 cups) almond meal • 3 eggs, lightly whisked • 180g unsalted butter, melted,

cooled • 100g frozen raspberries • 2 tbs flaked almonds • Icing sugar, to dust

Method

1. Preheat oven to 180°C. Brush thirty 40ml-capacity mini muffin pans with melted butter to grease. Dust with plain flour.

2. Combine the sugar, flour and almond meal in a bowl. Make a well in the centre. Add egg and butter. Stir until well combined.

3. Divide among the prepared pans. Divide the raspberries among the centres. Sprinkle with the flaked almonds.

4. Bake for 15-20 minutes or until light golden. Set aside in the pans for 5 minutes to cool slightly before transferring to wire racks to cool completely.

5. Dust the friands with icing sugar to serve.

Almond and Peach Crumble Prep time: 10 minutes/ Cooking time: 25 minutes /Serves 6

Ingredients

• 80g butter, cubed • 200g ‘Lucky’ Crumble mix

(almond meal, oven roasted

flaked & slivered almonds) • 3 Tbs brown sugar • 2 x 825g cans apricots

Method 1. Oven at 180C (160 fan forced) 2. Rub butter, crumble mix and sugar together w/ fingertips ‘til combined 3. Drain fruit 4. Arrange fruit in dish 5. Scatter crumble mix over fruit 6. Bake 20-25 minutes, until golden 7. Serve with cream

Walnut Recipes – Main Meals

Walnut Fettuccine Alfredo Prep time: 5 minutes/ Cooking time: 15 minutes /Serves 6

Ingredients

• 1 cup walnut pieces • ½ cup water • 1 cup non-fat milk • 1 Tbs all-purpose flour • 1 clove garlic, minced • 4 teaspoon salt • ¼ teaspoon ground black

pepper

• 230g dry fettuccine • 1 ½ cups frozen peas • ¾ cup shredded Parmesan

cheese • 30g prosciutto or bacon, cut

into thin strips

Method 1. Place walnuts and water in food processor. Puree until very smooth. Set

aside. 2. In a medium saucepan whisk together milk and flour. Add garlic, salt and

pepper. Bring to a simmer, stirring until slightly thickened and smooth, about 3 minutes. Stir in walnut mixture; simmer and stir over low heat until thickened, 1-2 minutes.

3. Meanwhile, cook pasta according to package directions, adding peas during last 2 minutes of cooking time. Drain.

4. Combine pasta, peas, Parmesan and sauce. Stir over low heat just until heated through and pasta is evenly coated with sauce. Top each serving with a few strips of prosciutto/bacon.

Crunchy Walnut Coated Chicken Strips Prep time: 20 minutes/ Cooking time: 10 minutes /Serves 4

Ingredients

• 1 1/2 cups corn flake cereal • 1 cup walnut pieces • 1/2 teaspoon garlic powder • 1/8 teaspoon salt • 1/8 teaspoon ground pepper

• 1 egg • 4 small skinless chicken

breasts or 600g chicken tender strips

Method

1. Preheat oven to 230°C. Line a baking sheet with aluminum foil and spray with oil.

2. Put cereal and walnuts into a zip-top plastic bag. Press air out of bag and zip closed.

3. Using a rolling pin or heavy food can, press and roll over ingredients in the bag until cereal is finely crushed and walnuts are in pieces as small as grains of rice. Add garlic powder, salt and pepper to bag. Shake to mix.

4. Crack egg into medium-size bowl. Beat with a fork until yolk and white are mixed together.

5. If using chicken breasts, place chicken on cutting board. Cut into 1/2-inch wide strips across the short direction of each piece of chicken. Add sliced chicken (or tenders) to the egg and stir. With a fork, remove chicken pieces letting extra egg drip off. Put chicken into bag with walnut mixture.

6. Close bag. Gently shake bag back and forth, and press walnuts onto chicken. Pour chicken onto prepared pan and use a fork to separate pieces so they aren’t touching each other.

7. Bake 10 minutes until crumbs are golden brown and chicken is cooked through. To check if chicken is done, remove one piece and cut in half. It should be white all the way through, not pink.

8. Dip strips in dipping sauce of your choice for a snack or add them to salad for a complete meal.

Walnut Recipes – Snacks and Dessert

Walnut Wafers Prep time: 15 minutes/ Cooling time: 2 hours /Makes 12

Ingredients

• 2 cans condensed milk • 1½ cups walnuts, crushed • 6 squares dark chocolate • 50g butter

• 1 packet Teddy Bear Biscuits, crushed

• 1 packet Tina Wafers

Method

1. Melt the chocolate & butter together in the microwave or over the stove. 2. In a bowl, combine the condensed milk, crushed Walnuts and crushed

Teddy Bear biscuits and then add the chocolate mixture from step 1 (above). 3. Once all of the ingredients are thoroughly mixed together, place one sheet of

wafer onto a flat biscuit pan, spread some of the mixture evenly, place another sheet of wafer, and continue spreading the mixture until the last wafer sheet. Cover with foil and place in fridge for at least 2 hours - overnight preferably.

4. To serve - Cut into squares - Enjoy!!

Banana & walnut shake Prep time: 5 minutes/ /Makes 1 serving

Ingredients

• 1/2 cup milk or yoghurt • 1 soft banana (fresh or frozen) • ¼ cup chopped walnuts • 1 tsp honey

Method

1. In a blender, combine all ingredients and mix for 30 seconds on high speed.

2. Pour out in to a glass to serve.

Peanut Recipes – Main Meals

Peanut Satay Sauce Prep time: 15 minutes/Cooking time: 10 minutes/Makes 3/4C

sauce

Ingredients

• 1 tsp canola oil • 1/2 small brown onion, finely chopped • 1 garlic clove, crushed • 1 small fresh red chilli, finely chopped (optional) • 70g (1/4 cup) crunchy peanut butter • 125ml (1/2 cup) water • 1 tbs fresh lemon juice • 1/2 tsp balsamic vinegar • 1/2 tsp brown sugar

Method 1. Heat oil in a saucepan over medium heat. Add onion and cook, stirring, for 5

minutes or until soft and golden. Add garlic and chilli (optional) and cook for 1 minute or until aromatic. Remove from heat.

2. Add peanut butter and stir to combine. Place over low heat. Add water, lemon juice, vinegar and sugar. Cook, stirring, for 3 minutes or until sauce thickens.

3. Use as an accompaniment to meat skewers, tofu or vegies.

Peanut Satay Noodles Prep time: 15 minutes/ Cooking time: 10 minutes /Serves 2

Ingredients

• 1 1/2 Tbs reduced-fat crunchy peanut butter

• 1 Tbs sweet chilli sauce • 1 tblespoon salt-reduced soy

sauce • 100g dried rice stick (pad Thai)

noodles • 2 teaspoons peanut oil

• 1 egg, lightly beaten • 1/2 small red onion, cut into thin

wedges • 1 small carrot, cut into

matchsticks • 50g snow peas, trimmed, sliced • fresh coriander leaves, to serve

Method

1. Combine peanut butter, sweet chilli sauce, soy sauce and 1 Tbs cold water in a bowl. Place noodles in a heatproof bowl. Cover with boiling water. Stand for 4 to 5 minutes or until tender. Using a fork, separate noodles. Drain.

2. Meanwhile, heat a wok over high heat. Add half the oil. Swirl to coat. Add egg. Swirl to thinly coat base. Cook for 1 minute or until just set. Transfer to a board. Roll up. Thinly slice

3. Add remaining oil and onion to wok. Cook for 2 to 3 minutes or until softened. Add carrot and snow peas. Cook for 1 minute or until just tender. Add noodles and peanut butter mixture. Cook for 1 to 2 minutes or until heated through. Stir in egg. Serve topped with coriander leaves.

Peanut Recipes – Snacks and Dessert

Peanut butter milkshake

Prep time: 5 minutes/ Makes 1 servings

Ingredients

• 1 cup milk • 1tbsp vanilla ice cream • 1 tsp peanut butter

Method 1. In a blender, combine all ingredients and mix for 30 seconds on high speed. 2. Pour out in to a glass to serve.

Peanut Ice-cream Sundae Prep time: 15 minutes /Serves 4

Ingredients

• 8 butternut snap cookies • 90g (1/3 cup) light smooth

peanut spread • 1 tbsp crushed peanuts • 2 Tbs caster sugar • 80ml (1/3 cup) hot water • 8 scoops vanilla ice-cream • 8 strawberries

Method

1. Place the biscuits in a plastic bag and use a rolling pin to gently crush. Combine the peanut spread, sugar and hot water in a medium bowl.

2. Spoon half the biscuit crumbs into the base of 4 serving glasses. Top with a scoop of ice-cream and drizzle with peanut sauce. Repeat with the remaining biscuit crumbs, ice-cream and peanut sauce to create a second layer.

3. Sprinkle with crushed nuts and fresh strawberries.

Hazelnut Recipes – Main Meals

Pumpkin & Hazelnut Pesto Pasta Prep time: 15 minutes/ Cooking time: 25 minutes /Serves 4

Ingredients

• 250g kent pumpkin, peeled, seeded, cut into 2cm pieces

• 1/2 cup olive oil • 2 rashers middle bacon,

trimmed, finely chopped • 1 cup fresh breadcrumbs (see

note p24) • 375g packet dried pasta

• 2/3 cup loosely packed fresh flat-leaf parsley leaves

• 35g baby rocket • 80g dry-roasted hazelnuts • 2 teaspoons finely grated

lemon rind • 1 1/2 Tbs lemon juice • 1 small garlic clove, quarterer

Method

1. Preheat oven to 200°C/180°C fan-forced. Line a large baking tray with baking paper. Place pumpkin on prepared tray. Drizzle with 1 Tbs oil. Season with salt and pepper. Roast for 20 minutes or until golden and tender.

2. Meanwhile, heat 1 Tbs oil in a large frying pan over medium-high heat. Add bacon. Cook, stirring, for 5 minutes or until crisp. Add breadcrumbs. Cook, stirring, for 2 minutes or until golden. Remove from heat.

3. Cook pasta in a large saucepan of boiling, salted water, following packet directions, until tender. Drain, reserving 1/3 cup cooking liquid. Return to pan.

4. Meanwhile, place parsley, rocket, hazelnuts, lemon rind, lemon juice, garlic and 2 Tbs cold water in a food processor. Process, scraping down sides occasionally, until almost smooth. With motor running, add remaining oil in a slow, steady stream. Process until combined.

5. Add hazelnut and parsley pesto, pumpkin and reserved cooking liquid to pasta. Toss to combine. Serve pasta sprinkled with breadcrumb mixture.

Zucchini & Hazelnut Tart Prep time: 20 minutes/ Cooking time: 70 minutes /Serves 4

Ingredients

• 2 cups (300g) plain flour • 150g chilled butter, chopped • 2 egg yolks • 1 tbs iced water • Salad leaves, to serve • 125g butter, at room

temperature • 1 tbs caster sugar

• 3 eggs • 100g hazelnut meal • 2 tbs plain flour • 1 tbs olive oil • 3 medium (about 230g)

zucchini, thinly sliced • 1/4 cup (45g) coarsely chopped

hazelnuts

Method 1. Process flour and butter in a food processor until mixture resembles fine

breadcrumbs. Add egg yolks and water. Process until mixture just comes together. Transfer to a clean surface and shape into a disc. Cover with plastic wrap and place in the fridge for 1 hour to rest.

2. Preheat oven to 190°C. Roll dough between 2 sheets of baking paper to a 30cm disc. Line a 25cm round, fluted tart tin with removable base with the pastry. Line with baking paper and fill with rice. Bake for 15 minutes. Remove paper and rice and bake pastry for 5 minutes. Remove and set aside to cool.

3. To make the filling, beat butter and sugar with an electric mixer until pale. Add eggs, one at a time, beating until well combined. Fold through hazelnut meal and flour. Season to taste with salt and pepper.

4. Heat oil in a medium frying pan over medium-high heat. Add the zucchini and cook, tossing, for 3-4 minutes or until lightly golden. Set aside to cool slightly.

5. Spoon filling into pastry case and press zucchini into the filling. Scatter with chopped hazelnuts. Bake for 35 minutes or until golden brown and firm to touch.

Hazelnut Recipes – Snacks and Dessert

Choc-Hazelnut & Banana Pikelets Prep time: 5 minutes/ Serves 1

Ingredients

• 2 Golden Pikelet Bites • 1 tbs chocolate hazelnut spread • 4 thin slices banana

Method 1. Place pikelet on a clean work surface. Spread chocolate hazelnut spread over

each pikelet. Top each pikelet with 2 thin slices banana.

Hazelnut Hot Chocolate Prep time: 1 minute/ Cooking time: 3minutes /Serves 6

Ingredients

• 1 ½ Tbs Chocolate Hazelnut spread eg Nutella • 1C milk

Method 1. Heat milk to steaming. You can do this in a

microwave or in a pan on top of the stove. When steaming hot, pour into a mug. Stir in Nutella until it dissolves.

Safe eating for younger children

Babies and young children are more likely to choke on their food. Young children do not have the back teeth to chew and grind lumps of food properly. These teeth may not be fully developed until around five years of age. If young children run, play, laugh or cry while eating they are more likely to choke. Children should be encouraged to sit quietly while they eat and should never be force fed. Parents or caregivers should always watch young children carefully when they are eating. Some foods should not be offered to children under five years because they can be unsafe: > Don’t give foods that can break off into hard pieces. For example, avoid raw carrot

sticks, celery sticks, apple pieces and whole grapes. These foods should be cut up, grated, cooked or mashed.

> Tough skins on sausages and frankfurts should be removed. Sausages, frankfurts and other meats should be cut into small pieces.

> Don’t give popcorn, nuts, hard lollies or other similar foods to young children. Consider doing a first aid course. This can give you the skills to help in a situation where your child is choking, or where other first aid care is needed.

For more information

Children, Youth and Women’s Health Service Nutrition Department 72 King William Road North Adelaide SA 5006 Telephone: (08) 81617233

If you do not speak English, request an interpreter from SA Health and the department will make every effort to provide you with an interpreter in your language.

© Department for Health, Government of South Australia. All rights reserved. Revised October 2019.

Thanks to Lucky Nuts, Nuts for life, Seriouseats.com, Simply Recipes, Taste.com, Zest.co, & The Kitchn.com Food product information contained in this resource was up to date at the time of revision. If you are not sure about the ingredients in a food, check with the manufacturer.