kid-licious food recipe ebook
TRANSCRIPT
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KID-LICIOUS
FOOD
.com.au
that adults
will love too!
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Weigh It Up K I D - L I C I O US F O O D 3
Food to love at any ageThe most memorable thing about compiling t his recipe ebook for kids was the taste-testing t he
Weigh It Up team was forced to endure'. Tummies were well and tr uly rumbling by the time the
first exper iment emerged from the kitchen: rea l chicken nuggets! And later, Julies pice de rsistance:
homemade wagon wheels. All of which disappeared from the platters in a heartbeat. After that, there
was certain ly no shortage of volunteer recipe testers, which just goes to show that both big and little
people can enjoy the same food, as long as its delicious. Luckily for everyone involved, weve
got nutritious covered too!
So go ahead and rediscover some childhood favourites (made better a nd healthier), or introduce
your kids to new tastes with fun recipes such as Japanese Okonomiyaki or M iddle Eastern Kofta.
And when it comes to parties, having food allergies doesnt mean you have to sit out the birthdaycake. Try our fabulous allergy-fr iendly versions of celebration cakes, cupcakes and luscious
icings with natural colours.
Happy healthy cooking!
The Weigh It Up team
Contents
Family food rules ........................................................................ 4-5
Anatomy of a lunchbox ................................................................... 6
10 snack ideas that won't ruin dinner .......................................... 8-9
Top 10 tips for fussy eaters ....................................................... 10-12
Way back when ....................................................................... 14-15
RECIPES:
Kid food makeovers .......................................................... 16-17
Party time! (allergy-friendly cakes) ...................................... 18-21
Family-friendly meals ......................................................... 22-28
3 ways with beef mince ................................................... 30-31
Kids turn to cook ............................................................ 32-35
This e-book has been produced by the team at Weigh It Up.
All content is Copyright 2012 and should not be reproduced
without prior permission from Weigh It Up.
If you have any feedback, send us an email at
* Click on a section heading below to be taken directly to that page.
Barbara Macciolli
Editor & Allergy
Cooking Expert
Jlie White
Food Consultant
Hale Blieen
Dietitian
Bec Whitehea
Nutritionist
.com.au
Veg
GlutenFree
Vegetarian
Gluten Free
Dairy Free
Nut Free
Egg Free
Diabetes Friendly*
Key
* PLEASE NOTE Many of our recipes are labelled diabetes friendly, particular ly for type 2 diabetics.
If you take medication for diabetes, it's crucial you discuss this with your doctor, dietitian
or diabetes educator.
DairyFree
DiabetesFriendly
NutFree
EggFree
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Weigh It Up K I D - L I C I O US F O O D 5
RULeSFamily Food
uNO SCREEN POLICyWhether it's an iPhone, the internet or TV
in the background, it's important to remove
distractions. This will create a relaxed forum
for family conversation.
yFAMILy ROLL CALLEncourage family interaction by all members
coming to the table. More likely than not,
children seated at the table will eat the meal
that has been prepared for them.
wH2O ONLy
Serve water only at the d inner table.
This reduces the opportunity to consume
high sugary drinks.
TIPS
Add fresh fruit (slice of lemon, orange,
several blueberries) for infused f lavor.
Implement a no bottle zone. Drinking
from a glass places greater importance on
the dinner table experience.
vTHE FAMILy RESTAuRANTCooking ONLY ONE nutritious meal
encourages all family members to be
adventurous. The family home is not
a restaurant. Giving into a fussy eater,
will only fuel the fickleness.
Cook for your family, not specifically
your kids (though leave the chilli flakes
off the toddlers plate!)
xINTROduCE dESSERTServe dessert following the evening meal,
in the form of fresh fruit, muesli slice or a
glass of milk.
THIS HELPS:
Educate children that dessert isnt
always a lemon meringue pie or
chocolate mousse.
Minimize the eat and run mentality.
Greater time spent at the table equals
greater family interaction.
Gathering around a table for dinner is a centuries-old tradition. It encourages meaningful conversation
and studies show it also helps families eat healthier. But if you're juggling fussy eaters, chaotic
schedules and iPhone addictions, then it may be time to lay down the law.
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Weigh It Up K I D - L I C I O US F O O D 7
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Weigh It Up K I D - L I C I O US F O O D 9
AN TS ON A LO g
(sultanas and peanut butter)
A SM AL L Cu P OFJuLIE'S LAzy SOuP*
PuFFEd RICE SLICE*
A PI EC E OF FR uI T
VEgETAB LE RI CE
PAPER ROLL S*
MINI CORN & HERBMuFFINS*
VE ggI E ST IC kS WI THSLIM HuMMuS dIP*
CHOC CHIP, BANANA& COCONuT MuFFINS*ENERgy BAR*
Here are our top suggestions on the best after
school/work snacks that will still leave room
for a good, wholesome meal.~SNACK IDeASthat won't ruin dinner
ysnacksstraightafter
school
ysnackswithin anhour before
dinner
* see recipes on our website
(www.weighitup.com.au)
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Weigh It Up K I D - L I C I O US F O O D 11
FUSSYeAteRS
top~tips foruExPOSE yOuR kIdS
TO NEW FOOdS
Put away the processed, sugary snacks and
put new, fresh foods on the kitchen bench.
If your kids are hungry, they will eat what
is available.
vBE PATIENTIt is important to remember t hat it may
take up to 6-10 exposures to a single food
for your child to learn to like it. If they say
no the first time, conti nue to offer it.
Remember to change the way it's cooked
or served to keep things interesting.
wENCOuRAgE SELF FEEdINgChildren go through a number of
developmental stages including their ability
to feed themselves. Being actively involved
in their feeding will help develop your childs
skill set and will encourage them to inspect
and appreciate the food they're served.
xkNOW WHEN TO RESPONdChildren crave your attention. Be sure
to sing your child with praise when they
are eating happily and ignore them when
they are complaining. They will quickly
get the message.
yAL L HA Nd S ON dE CkInclude your children in all areas of the
cooking process from purchasing and growing
food, to preparation and cooking. They will
love being involved and will be more inclined
to taste their delicious creations.
zFOOd BARgAININgDon't use food as rewards or punishment.
This makes the wrong foods more desi rableand it undermines healthy eating habits.
{BE A gOOd ROLE MOdELYou cannot expect your kids to be good
eaters if you are fussy yourself. Cook with
variety - include new and exciting foods in
your own diet, and make these foods the
norm in your household.
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Weigh It Up K I D - L I C I O US F O O D 13
|IT IS Ok TO S Ay NOIt's ok to allow for some individual
preferences, but when a child refuses most
things, you need to ask yourself is it the food
or is it the behaviour? Are they just tryi ng to
assert their independence? Keep trying.
}gET THEM ExCITEdLet your child, smell, touch and taste the
new food, let them experience the food
through multiple senses. Ask them what they
think and how they would like it cooked. Let
your child know their opinion matters.
~RESPECT yOuR CHILdSAP PE TI TE
Children are sma ll and hence have small
appetites. Avoid feeding your child close
to meal time, and do not expect them to
eat an adult-sized portion.
tip: Avoid asking 'whatdo you want to eat?' but rather
offer them a choice within
limits: "Would you like this
food or that food?"
:
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Weigh It Up K I D - L I C I O US F O O D 15
EmilyBoylin,Bondi Bum
RadekSali
CEO,SwisseVitamins
BeckWhitehead
Nutritionist
SharonThurin
Founder, SlimSecrets
1 As a kid I hated cauliflower, but I love it as anadult! My favourite cauliflower recipe is to steam
it with onion and garlic and then chuck it in the
food processor until its super smooth.
2 I was a super fussy eater as a kid but appar-
ently my favourite dinner was A Mixture
full of random items: chopped apple, water
biscuits with cream cheese, raisins, mini
babybel cheese, bread sticks and carrot
sticks. My brother used to call it rabbit food!
1 The food I hated as a childand now love is avocado.
2 Frozen fruit smoothies with
all different sorts of fruits
(best with pine apple, straw-
berries, banana, passion-
fruit), lots of ice, fresh or-
ange juice and then blended.
Served in a tall glass, we all
loved this as kids (and still
do now).
1 As a little tacker, I despised apricots!Maybe due to a bad experience with my
mum's Apricot Chicken when I was very
young. My Mum was a great cook, but
never mastered this recipe!
2 A creamed-corn and tasty cheese
jafe was renowned in our house!
1 Oysters. Growingup has its perks.
2 Schnitzel. It takes
me home every
time.
JulieWhiteFoodConsultan
t
BarbaraMacciolliEditor& AllergyCookingExpert
HayleyBliedenDietitian
The foods we eat tell others a lot about who we are and where we come
from. We asked our Weigh It Up experts two questions to give us some
insight into the foods they loved and loathed as a child.
Q1 What foo i o hate as a chil bt now enjo as an alt?
Q2What was or favorite chilhoo recipe?
1 Just about everything. I wouldonly eat eggs, corn and potatoes
until I was about 12! Have cer-
tainly made up for it since!
2 Egg and creamed corn jafe
cooked in a 'real' jafe iron
over a camp re. (Also a baked
potato wrapped in foil and
cooked in the coals of the re).
Tinned beetroot. I can (just)
eat it roasted or grated in a
salad now, but I would still
never touch the stuff in a
sandwich or burger!
My mum's lasagne with
handmade pasta being
Italian, she makes a superb
one. But my guilty little
secret was my neighbour's
after-school snack: cheese
and honey sandwiches.
1 As a child I would not go near fish. Mum tried everything andevery cooking technique, but I'd prefer to go hungry than eat it.
Now, I cant get enough of it.
2 I loved food then like I love food now! Favourite childhood
recipe was denitely Mums chocolate chiffon cake. Only
came out on birthdays, but boy was it a treat!
wAY bACK wheN...with our experts
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Fish Fingers
cup oat bran
cup semolina
tsp salt
zest of a lemon
cup skim milk yoghurt
1-2 tbs water
400g white fish fillets
150 g cauliflower
1 egg white
2 tsp fish sauce
small onion, chopped
1 clove garlic, chopped
Preheat oven to 220C and line a baking tray
with baking paper.
Combine oatbran, semolina, salt and zest in
a bowl for the crumbing, and set aside. In a
separate bowl, whisk together yoghurt and water
and set aside.
In a food processor, blend fish, caulif lower,
egg white, fish sauce, garlic and onion until a
smooth paste is formed.
With wet hands, roughly form 2 tablespoons
of mixture i nto a cigar shape, dip in yoghurt
then roll in crumbs, forming a rectangular
shape.
Place on baking tray and using a f lat-edged
spatula to help shape the fingers i nto rectangles.
Spray with oil and bake for 20-25 minutes or
until golden brown.
Real ChickenNuggets
300g skinless chicken thighs, rough ly chopped
400g tin cannellini beans, well rinsed & drained
1 garlic clove
onion
tsp salt (optional)
Batter:
cup cornflour
2 egg whites
tsp salt (optional)
pinch of white pepper
2 tbs cold water
Preheat oven to 100C (this is just to keep
warm until all are cooked and ready to serve).
Place chicken, beans, garlic, onion and salt in
a food processor and blend to a paste. With wet
hands, form tablespoons of paste into nugget
shapes and set aside.
Whisk batter ingredients together. Heat a
non-stick pan over medium heat and spray with
oil. Dip nuggets into stirred batter, draining off
excess, and add to pan, cooking until golden on
both sides (about 3 m inutes on eac h side).
Cook a few at a time, keeping cooked ones
warm in the oven until ready to serve.
1 small onion, finely chopped
1 tsp garlic, f inely chopped
1 tsp dried thyme
2 tsp seeded mustard
1 tbs tomato paste
250g lean beef mince
125g Rainbow Salad mix (available at Safeway/
Woolworths (grated carrot, beetroot, broccoli stems)
50g low fat grated cheese
half a tin of 40 0g kidney beans, drained,
rinsed & roughly mashed
2 tbs chopped parsley
salt & pepper to taste
To serve:
Mixed lettuce
2 tomatoes, sliced
Tomato sauce (2 tsp per person)
4 wholegrain (or gluten free) bread rolls,
warmed in the oven
1 avocado (1 tbs per person)
Combine all the burger ingredients in a large
bowl and massa ge the ing redients tog ether well
with wet hands.
Take cup of mixture, roll into a ball and then
flatten to form a burger. Chill for 30 minutes.
Heat a non stick frypan over medium heat,
spray with oil and cook burgers, for 8-10 minutes
each side.
To assemble, spread sauce on base of roll, add
burger, tom ato slices, let tuce and avoc ado.
Kid Food
MakeoversDairyFree
DiabetesFriendly SERVES 4
GlutenFree
NutFree
DiabetesFriendly MAKES 12, SERVES 4
NutFree
DiabetesFriendly SERVES 4
GlutenFree
NutFree
EggFree
Complete MealBurger
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Weigh It Up K I D - L I C I O US F O O D 19
Whether youre having a party for kids, adults
or both a party food spread doesnt have to
mean junk food. Ditch the sugary and processed
foods and make healthy treats colourful, fun
and appetizing.
PARtYtime!
NIbbLeSideas for party
Healthy sausage rolls - grate vegetables
such as zucchini and carrot into beef,
chicken or lamb mi nce (dont use fatty
sausage mince) or try a vegetarian version
with a can of mashed beans such as kidney
or cannellini, grated vegetables, sweet
potato mash and bind with an egg. Or check
out the sausage rolls recipe on our website.
Wholemeal apple pikelets
(check out our website for this recipe)
Makepinwheels by rolling up bread or
wraps and then slicing to serve, or use
cookie cutters to make fun sandwich shapes
Fruit kebabs
Mini bagels, sandwiches or wraps
with healthy fillings such as:
- chicken and avocado
- tuna, corn & light mayo
- grated carrot & cream cheese
- falafel & hummus- egg & lettuce
Homemade fruit & yoghurt icy poles -
blend fru it such as str awberr ies and yoghur t
and freeze in ice-block moulds
Vegie sticks with hummus or guacamole dip
Air-poppedpopcorn (lightly salted)
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Weigh It Up K I D - L I C I O US F O O D 21
Colour NaturallyNo need to reach for the artificial colours in bottles
when it comes to colouring cake and co okie icings.
Theyre linked to hyperactivity in kids and have no
nutritional benefit, so try to colour naturally with fr uit
and vegetable juices instead. The colours wont be as
vibrant as an E-number, but they still yield beautiful
hues and tints and are much better for you.
PINkAny red berry such as fresh or frozen cherr y,
raspberry, pomegranate, blackberry, even watermelon
juice (if you want a peach hue). Beetroot juice should
give you a hot pink.
gREEN Spinach juice, or for adults, try a drop
ofSwisse Chlorophyll.
PuRPLEBlueberry or grape juice.
yELLOWA pinch of turmer ic is all you need dont
worry, its a relatively mild spice so your cupcakes
wont taste like curry!
ORANgE Carrot juice.
BLuE Try simmering red cabbage to extract its
purple juice, then gradually add some bicarb soda
to the water it tur ns blue!
Carrot Cupcakes
2 eggs
150g raw caster sugar
150ml sunflower oil
225g gluten free self-raising flour mix
2 tsp gluten free baking powder
pinch of salt
teaspoon ground nutmeg
1 tsp ground cinnamon
175g finely grated car rot1 ripe banana, mashed
Preheat oven to 180C and line a 12-hole
muffin pan with cupcake li ners.
Combine oil, sugar and eggs into a large
mixing bowl and whisk until well combined.
In a separate bowl, sift together the flour,
baki ng powder, salt and s pices and then fo ld
gently into the liquid mixture. Fold in the
remaining ingredients and pour batter into
cupcake liners, filling 2/3 full.
Bake for approximately 25 minutes or until
a skewer inserted into the middle comes out
clean. Once cool, decorate with dairy free
cream cheese icing.
Chocolate Cake
100g plain flour
50g wholemeal flour
150g raw caster sugar
50g cocoa powder
tsp salt
1 tsp soda bicarbonate
225ml rice or soy milk
50ml vegetable oil
1 tbs white vinegar
1 tbs vanilla extract
Preheat oven to 180C. Grease a 20cm round
tin and line with baking paper. Sift together in
a large bowl the f lours, sugar, soda bicarbonate,
cocoa and salt. In a separate bowl, mix together
the milk, oil, vinegar, vanilla and add to the dry
ingredients, mixing well until smooth.
Bake in the oven for about 30-40 minutes,
until risen and fir m to touch. Cool in tin for
10 minutes then turn onto a wire rack. Remove
baki ng paper and let c ool completely.
Chocolateganache
cup soy or rice milk
1 cups dairy-free chocolate
In a small saucepan over low heat, heat milk until
hot then add broken chocolate. Stir over very low
heat until mixture is well combined and chocolate
has a glossy finish. Remove from heat, and either
drizzle over cake while still warm or cool then
beat unti l fluf fy for spre ading.
Cream cheese
icing125g light cream cheese (softened)
or dairy free cream cheese
2 tbs icing sugar
1 tsp finely grated lemon rind.
Combine and beat until smooth, t hen spread
a thin layer over each cupcake.
Dont let anyone miss out because of food allergies
or intolerances. These allergy-friendly cakes and
icings are just as delicious as the regular versions!
CAKeSallergy-friendly
DairyFree
12 SERVESNutFree
EggFree
DairyFree
ICES 1 X 20CM CAKEGlutenFree
NutFree
EggFree
ICES 12 CupCAKES
DairyFree
MAKES 12GlutenFree
NutFree
DairyFree
GlutenFree
NutFree
EggFree
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Weigh It Up K I D - L I C I O US F O O D 23
2 cups skim milk
2 tsp stock powder
2 tbs cornflour, blended with 2 tbs of skim mil k
425g tinSafcol Tunain springwater, drained
1 cup mixed peas and corn
Topping:
cup rolled oats
3 tbs parmesan cheese
1 tbs chopped parsley
Preheat oven to 180C and spray an ovenproof
dish with oil. Heat milk and stock powder in a
medium saucepan over low heat until warm.
Add blended cornflour and stir until sauce
begins to t hicken. Dont boi l or sauce wil l burn
and wont thicken. Add tuna and vegetables and
transfer mixture to prepared dish.Roughly process topping ingredients to a
crumb and sprinkle over tuna mixture, spray
with oil and bake for 30 minutes or until golden
brown.
Allow to cool for a few minutes before serving
with brown rice.
Tuna Mornay
eco tip: Makethe switch to sustainably-
caught tuna and protect
endangered marine life
family-friendlymeals
DiabetesFriendly
SERVES 4NutFree
EggFree
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Weigh It Up K I D - L I C I O US F O O D 25
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 clove garlic, crushed
1L chicken stock
400g chicken breasts, scored in the thicker
parts for even cooking
400g tin creamed corn
50g baby spinach
20 sticks wholemeal (or gluten free) spaghetti,
broken int o pieces
1 tbs chopped basil
40g bean shoots
1 tbs chopped parsley
Blend onion, carrot, celery and garlic to a rough
a paste in t he food processor.
Heat a non-stick saucepan over medium heat,
add blended vegetables and cook for a few minutes.
Add stock and simmer gently for 10 minutes to
allow flavors to infuse.Add chicken fillets and return pot to a gentle
simmer for about 10 minutes. Remove from
heat and stand covered for 10 minutes. Remove
chicken, allow to cool slightly before using t wo
forks to shred chicken.
Add corn and spaghetti and return stock to the
boil for a round 8 mi nutes or unti l pasta is co oked.
Adjust seasonings.
Add spinach, chicken and basil to soup, and stir
through before serving. Top each bowl with bean
shoots and parsley.
Sausage & RootVegetable Bake
2 thin sausages-gluten free
bunch baby purple carrots, scrubbed,
trimmed & sliced diagonally into 2cm pieces
bunch baby orange carrots, scrubbed,
trimmed & sliced diagonally into 2cm pieces
4 Kipfler potatoes, washed and cut in quarters
150g sweet potatoes, cut in 2 cm chunks
1 tsp crushed garlic
2 tsp balsamic vinegar
1 tsp dried Italian herbs
salt and pepper
1 tbs picked parsley leaves
Preheat oven to 180C. Place sausages in a
saucepan of cold water and bring to a gentle simmer
for 3 minutes. Remove sausages and allow to cool
slightly before slicing on the diagonal. Set aside.
Spray a baking dish with oil, add vegetables,
garlic, vinegar and herbs, spray well with oil and
toss.
Place in oven for 10 minutes, add sliced sausages,
season with salt & pepper and continue to cook
for another 20-30 minutes or until vegetables and
sausages are golden. Toss with parsley leaves to
serve
tip: For a vegetarianversion, substitute sausage
with 200g oil-sprayed
diced tofu.
DairyFree
DiabetesFriendly
SERVES 2GlutenFree
NutFree
EggFree
DairyFree
DiabetesFriendly
SERVES 4GlutenFree
NutFree
EggFree
Cock-a-doodlicious Soup
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Weigh It Up K I D - L I C I O US F O O D 27
Bread & ButterlessPudding
1 cup skim milk
1 egg
2 tbs reduced-sugar marmalade
1 tsp vanilla extract
3 thick slices of good quality fr uit bread,cut into 2cm pieces
1 tbs shredded coconut
Preheat oven to 180C. Spray 2 x 250ml (1 cup)
capacity ovenproof dishes with oil.
Lightly whisk milk, egg, marmalade and vanilla
in a medium bowl.
Add bread, stirring gently to ensure a ll bread
is coated in milk mi xture. Spoon among dishes,
sprinkle with coconut and bake for 3540 m inutes.
Serve with low-fat yoghurt or ice-cream. intolerances?You can substitute good
quality gluten-free fruit loaves
or buns. Or for dairy and egg
free, add 2 tsp cornflour to
rice or soy milk.
100g pumpkin, grated
1 zucchini, grated
250g white cabbage, finely shredded
75g bean shoots
1 cup wholemeal flour
2 sachets of dashi* (or miso) paste
made up in cup hot water
1 egg, beaten
60g lean ham, chopped
2 tbs kecap manis (Indonesian sweet soy sauce)
2 tbs low fat Greek yoghurt
2 sandwich or snack snap lock bags
1 spring onion, finely sliced diagonally
(*Asian section of supermarket)
Combine vegetables, flour, dashi a nd egg in
a bowl and mix well.
Heat a medium sized non stick fry pan over
low-medium heat, spray with oil, add a quar ter
of pancake batter and top with a quarter of the
sliced ham. Cook for 8-10 minutes and gently
flip the pancake over to cook the other side.
Place soy and yoghurt i n separate snap lock
bags. Remove panc ake from pa n when pancake
is cooked through.
Make a small snip in the corner of t he plastic
bags and d rizzle over soy sauc e and yoghur t in
a zig zag pattern. Sprinkle with onions to serve.
Okonomiyaki(Japanese pancake)
The original and authentic way to make this Okonomiyaki dish is to use Japanese mayonnaise and a sauce
known as Okonomi Sauce, both of which can be difficult to find, so weve adapted the recipe slightly.
pronounced:o-kon-o-mee-ya-kee
DiabetesFriendly
SERVES 4NutFree
DiabetesFriendly
SERVES 2NutFree
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Weigh It Up K I D - L I C I O US F O O D 29
18 shredded wheat biscuits
60g mini marshmallows
2 tbs strawberry jam
150g dark melting chocolate
9 fresh raspberries, cut in half
Preheat oven to 200C. Place biscuits on a
bakin g tray, top each wit h 4 mini m arshma llows
and bake for 1-2 minutes (or microwave for 20-30
seconds.) With a knife dipped in or sprayed with
oil, to prevent sticking, quickly spread melted
marshmallows over the biscuit.
Meanwhile put chocolate in a snap lock bag
and place in a bowl over a pot of boiling water,
turning regularly until melted. (Or place in
the microwave and cook for approximately 2
minutes, in 30 second increments, massaging in
between to help d istri bute the choco late to meltthoroughly).
Top each biscuit with teaspoon of jam and
spread. Once chocolate has melted, snip a small
corner off the bag and pipe chocolate over the
biscuit , spreadi ng with a kn ife.
Place in the fridge for 30 mi nutes or until the
chocolate is set. Top each with half a raspberry
and serve.
We couldnt wait to makeover this recipe and these are as good as the originals, minus the guilt!
fact:Launched
in 1948 Wagon Wheels
got their name from their
shape and the popularity
of the Wild West
at the time.
Homemade
Wagon WheelsMAKES 18Nut
Free
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Weigh It Up K I D - L I C I O US F O O D 31
BakedCannelloni
1 cup skim milk
1 tbs cornflour blended with some of the milk
200g tub of low fat cottage cheese
salt & pepper
1 small onion, finely chopped
1 stick celery, finely chopped
1 medium carrot, chopped
2 cloves garlic
1 egg
2 tbs pesto
300g lean beef mince
8 pieces fresh lasagne sheets
50g low-fat mozzarella cheese, grated
Preheat oven to 180C and spray an oven-proof
dish with oil.
To make the white sauce, heat milk in a small
saucepan over medium heat until warm and add
cornflour, stirring until thickened. Add cottage
cheese and blend sauce till smooth with a stick
blender. Set asid e.
Meanwhile, process onion, celery, carrot,
garlic, egg and pesto to a fine paste in a food
processor. Combine this in a bowl with the beef
mince, season with salt and pepper and using
your hands massage the mixture together so its
well combined.
Divide mixture to make 8 portions. Lay pasta
on a flat surface and spoon mixture onto edge of
each sheet and roll up, stuffing any spilled filling
in the ends.
Place in prepared dish with seam side down,
cover with white sauce and top with grated
cheese.
Bake for 30-40 minutes or until bubbling and
golden. Cool slightly before serving with salad.
Burritos
1 onion, finely chopped
1 garlic clove, crushed
200g lean beef mince
1 tsp paprika
pinch cayenne pepper (to liking)
400g tin Four Bean Mix, drained & rinsed then
mashed or blended
200g bottle Taco Sauce
1 cup water
4 wholegrain (or gluten-free) tortillas
1 cup Super Slaw* or precut coleslaw
(*See page 35 for recipe)
Heat a non stick fry pan over medium heat.
Spray with oil and add onion, garlic and mince
and cook until meat has browned, breaking up
any clumps whilst cooking.
Add paprika, cayenne, beans, Taco sauce and
water. Bring to the boil, reduce to a simmer then
continue to cook until liquid has been absorbed.
Cool slightly, add to tortilla with coleslaw,
fold up the base and two sides, and grill in a
preheated sandwich press.
MiddleEastern Kofta
1 small leek, chopped
1 clove garlic, minced
100g lean beef mince
2 x 125g tins chickpeas, drained & well rinsed
1 tbs chopped coriander stems and leaves
2 tsp tahini
1 egg
tsp ground cumin
tsp ground coriander
tsp sumac
zest of a lemon
10g pine nuts
4 bamboo skewers, soaked in water for 30 minutes
2 tbs low fat tzatziki
Combine all ingredients in a food processor until
a smooth paste is formed. Take cupfuls and with
wet hands, mold around each skewer to form a
sausage and place in fridge for 30 minutes.
Preheat a BBQ or grill over medium heat and
cook koftas turning regularly until brown.
Serve with yoghurt and brown rice.
MINCewith beef
Vegetarian?Swap mince for tinnedlentils - still loads
of protein and fibre.
tip: For a quirkytwist make your
Koftas look like
little mice!
DiabetesFriendly SERVES 2
GlutenFree
DiabetesFriendly
MAKES 8, SERVES 4
DairyFree
DiabetesFriendly
SERVES 4GlutenFree
NutFree
EggFree
wwAYS
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Weigh It Up K I D - L I C I O US F O O D 33
Apricot& Coconut Balls
cup dried apricots
cup golden sultanas
1 cup walnuts (if you have nut allergies,
substitute sunflower ker nels)
cup desiccated coconut (for rolling)
In a food processor, grind the nuts or sunflower
kernels to a coarse powder. Then add the dried fruit
and process the mix finely.
Form tablespoons of the mixture into balls, then
roll in coconut. Keep refr igerated or freeze.
reen OgreSmoothie:
This is a great way to add some colour without
the artificial chemicals, and at the same time get
some beneficial green into your kids.
1 medium orange (zest & flesh)
1 banana, sliced
15 baby spinach leaves
cup skim milk yoghurt
1 tsp honey, blended with 2 tsp of boiling water
4-6 ice cubes
Garnish:
1 strawberry or slice of banana
Using a zester, zest orange skin. And then peel
orange and roughly cut flesh into smaller pieces.
Combine all ingredients (except for a sprink le of
zest and the garnish) in a blender until smooth.
Garnish with zest, and strawberry or banana slice.
Kids turnto cook
DairyFree
DiabetesFriendly
MAK E S 1 2GlutenFree
NutFree
SERVES 1GlutenFree
NutFree
EggFree
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Weigh It Up K I D - L I C I O US F O O D 35
Honey SoyDrumettes
300g chicken dr umettes (or winglets)
2 tbsp soy sauce
2 tbsp honey
3 tbsp tomato sauce
2 tsp sesame seeds (optional)
Preheat oven to 180C. Combine all ingredients
and marinate for at least an hour. Line drumettes
on an oven tray lined with baking paper and bake,
turning once, for around 20 mi nutes. Sprinkle
with sesame seeds during the last 5 minutes.
Super Slaw
This is a very quick and easy d ish to make. It can
be prepar ed ahead as t he dressing w ill sof ten the
cabbage the longer it stands.
2 tsp currants
1 tsp honey
2 cups of precut coleslaw (or a combination
of cabbage and carrot)
40g baby spinach leaves
1 tbs pumpkin seeds
2 tsp white wine vinegar
cup skim milk yoghurt
1 tsp fi nely chopped parsley
Soak currants in a bowl with 2 t sp of boiling
water and honey for at least 15 minutes.
Toss coleslaw, spinach and pumpkin seeds in a
bowl. Add cu rrants to coleslaw, including s oakin g
water with vinegar and yoghurt, and parsley and
combine well.
150g lamb fillets, cut i nto approximately
2 cm cubes (youll need 12 pieces)
1 tbs lemon juice
1 tsp dried oregano
1 tsp chopped rosemary
1 clove of garlic, minced
60g haloumi, cut into 6 cubes
6 cherry tomatoes
6 bamboo skewers, soaked in water for
20 minutes (this prevents burning)
fresh herbs such parsley, thyme, oregano to serve
lemon to serve
Combine lamb pieces, lemon juice, oregano,
rosemary and garlic in a f reezer bag and stand
in a bowl for at least 30 minutes. Turn the bag
regularly to ensure all pieces are coated by the
marinade.
Preheat BBQ or grill pan over medium to
high heat. Thread a piece of meat onto skewer,
followed by a piece of cheese, another piece
of meat and finish with a tomato.
Spray kebabs with oil and cook for a few
minutes on each side.Squeeze over lemon juice and garnish with
herbs to serve.
Kids love eating and maki ng these little kebabs. Great snacks, ideal for lunch box meals or serve
with cous cous, or in a wrap, with Super Slaw or salad.
reek Lamb
KebabsDiabetesFriendly
SERVES 2GlutenFree
NutFree
EggFree
DairyFree
DiabetesFriendly SERVES 2
GlutenFree
NutFree
EggFree
DiabetesFriendly
SERVES 2Veg GlutenFree
NutFree
EggFree
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