RECIPES

Module 3

2

Contents

Crepe – PAGE 4

Falafel – PAGE 13

Bacon & Vegetable Frittata – PAGE 7

Chickpea Curry – PAGE 10

Banana, Cream Cheese & Honey Crepe

– PAGE 5

Vegetable Frittata – PAGE 8

Tzatziki Dip / Sauce – PAGE 11

Chia Seed Cookies – PAGE 6

Meat & Vegetable Sausage Roll – PAGE 9

Chickpea Curry Sausage Rolls – PAGE 12

3

KEY¿ Can be prepared aheadT Freezable Refined Sugar FreeGF Gluten Free

ABOUT BAKING TIMESBaking times is a tricky one. The baking times included here are what it takes in my oven but ovens do vary, so baking times may vary. If you know yours runs a little hotter than others, then adjust the time down and vice-versa. If you are unsure, err of the side of caution and set the timer for 5 minutes before my baking time, then test with a skewer. If it comes out clean, then you know it's cooked.

COOK ONCE, USE 3 WAYSLife just seems to be getting busier, so my philosophy around cooking is to cook once, and find 3 ways of using it.

This generally means I have a recipe as a base, but I can vary it at least 3 ways. This provides variety but it also means if I cook it, some I can freeze and pull out another day to use differently. For example a big batch of spaghetti bol mince for this weeks dinner, may become shepherds pie for dinner next week or spag bol 'party' pies for school.

I have tried to infuse this philosophy into my lunchbox menus for you so once the eCourse is complete, you can use these recipes for other purposes.

GETTING YOUR CHILD INVOLVEDResearch shows that when children grow food or help prepare food, they are more likely to eat it, and even try it if they haven’t had it before. So it makes sense to get the kids in the kitchen. Get your kids involved in mixing, kneading, grating, and measuring ingredients. (For older kids, you can even turn this into a math exercise without them even realising it!)

Recipe Book Notes

4

¿ T GF

INGREDIENTS

1/4 cup GF plain flour

1/4 cup cornflour or rice flour

1/2 cup milk of your choice

1/4 cup water

1 tspn chia seed (optional)

2 tspns rice malt syrup

2 tspns butter

splash of vanilla

dash of salt

coconut oil for greasing pan

Crepe

This crepe is so simple to make. I quite often make it for breakfast and then pop it in the lunchbox the next day.

HOW WE’LL USE IT THIS WEEK• Lunchbox recess item

METHOD1. Put everything in your blender, and mix well.2. Let batter rest for 10-15 minutes.3. Pour the batter into a jug or glass jar.4. Warm a frypan over high eat, and grease with a little coconut oil.5. Pour a little of the batter into the pan and then tilt the pan on an angle and swirl

the batter around to make a thin round.6. Allow it to brown - the sides should be easily lifted when it’s ready to turn.7. Turn and cook the other side for a minute.

FREEZING / STORAGE INSTRUCTIONSSeparate crepes by parchment paper, then wrap in glad wrap and store in a zip lock bag. Freeze on a flat surface. Remove individual crepes as needed.

ANOTHER 2 WAYS TO USE THIS RECIPE• Add fruit, cream cheese and honey.• Remove rice malt syrup and vanilla, and add salt and pepper to make a

savoury crepe.

5

¿ GF

INGREDIENTS

1 crepe (using crepe recipe)

1 tblspn cream cheese

1 tspn honey

1/2 banana - sliced longways

BONUS: Makes 4. 1 for breakfast, 1 for recess option, and 2 spare for Mum and or Dad.

Banana, Cream Cheese & Honey Crepe

Using your basic crepe recipe, you can create so many taste sensations - this is one of them.

HOW WE’LL USE IT THIS WEEK• Lunchbox recess item

METHOD1. Mix cream cheese & honey together.2. Spread cream cheese & honey mixture all over the crepe.3. Lay banana lengthways down the centre of the crepe.4. Wrap the banana in the crepe.

FREEZING / STORAGE INSTRUCTIONSDo not freeze crepes with a filling.

ANOTHER 2 WAYS TO USE THIS RECIPE• Cut crepe into small lengths, like small sushi size.• Drop the honey and cream cheese, and add peanut butter or ABC butter for a

protein boost.

6

¿ T

INGREDIENTS

100g softened butter

1/2 cup rapadura sugar

1 tblspn maple syrup

1 cup of wholemeal spelt flour*

1 tspn baking powder

3 tspns chia seeds

*can be replaced with 1 cup of

wholemeal or GF plain flour.

Chia Seed Cookies

This recipe is provided courtesy of Tanya from Additive Free Pantry. This is one of her simple recipes from the Additive Free Pantry Lunchbox Guide.

HOW WE’LL USE IT THIS WEEK• Healthy Snack Option

METHOD1. Pre-heat oven to 180 degrees, and place baking paper on baking tray.2. Cream butter and sugar with electric mixer.3. Add maple syrup and beat until fluffy.4. Mix in flour, baking powder and chia seeds until combined.5. Roll into balls and place on lined baking tray.6. Allow space for spreading.7. Press down gently with a fork on the top of the ball mixture.8. Bake for 15 minutes until golden brown.9. Allow to cool.

FREEZING / STORAGE INSTRUCTIONSFreeze in air tight container.

ANOTHER 2 WAYS TO USE THIS RECIPE• Change maple syrup to honey.• Replace butter with coconut oil and add desiccated coconut.

7

¿ T GF

INGREDIENTS

2 tblspn olive oil

2.5 cups water

1.5 cups besan flour

1/4 tsp herbamare salt

1/2 tsp turmeric

dash of cayenne pepper

1/2 tsp baking powder

1 large bacon rasher (optional)

1/2 red onion sliced

1 cup of small cubed mixed

vegetables (potato, pumpkin,

sweet potato)

salt and pepper to taste

1 cup english spinach, finely

shredded

1/2 cup tasty cheese

TIPS: Serve with some Tzatziki.Replace dry ingredients with 8 eggs & 125ml of milk to make a traditional egg frittata.

Bacon & Vegetable Frittata

This eggless frittata could easily be a meal in itself when served with a side salad.

HOW WE’LL USE IT THIS WEEK• Non Sandwich Lunch Option

METHOD1. Pre-heat oven to 180 degrees.2. Make the batter by mixing 1 tblspn olive oil with all dry ingredients (up to & incl

the baking powder). This is the batter (replaces eggs).3. Par boil your mixed vegetables - they need to just be soft but still firm.4. Saute bacon and red onion in 1 tblspn olive oil until onion is soft.5. Add drained par boiled vegetables, salt and pepper, and mix.6. Add shredded english spinach, stir through and let it wilt.7. Pour batter over the top of vegetables, and stir.8. Bake in oven 15 mins.9. Add cheese and bake for a further 5 mins. Cut into wedges when slightly cooled.

FREEZING / STORAGE INSTRUCTIONSCut into smaller pieces and store in air tight container in freezer.

ANOTHER 2 WAYS TO USE THIS RECIPE• Cut into fingers for easy eating from the lunchbox.• Change bacon for another meat. I used organic GF sausages in this one.

8

Vegetable Frittata

¿ GF

INGREDIENTS

2 tblspn olive oil

2.5 cups water

1.5 cups besan flour

1/4 tsp herbamare salt

1/2 tsp turmeric

dash of cayenne pepper

1/2 tsp baking powder

1/2 red onion sliced

1-2 mushrooms

1 cup of small cubes mixed

vegetables (potato, pumpkin,

sweet potato)

salt and pepper to taste

1 cup english spinach, finely

shredded

1/2 cup tasty cheese

TIPS: Serve with some Tzatziki.Replace dry ingredients with 8 eggs & 125ml of milk to make a traditional egg frittata.

This eggless frittata could easily be a meal in itself when served with a side salad.

HOW WE’LL USE IT THIS WEEK• Vegetarian Lunch Option

METHOD1. Pre-heat oven to 180 degrees.2. Make the batter by mixing 1 tblspn olive oil with all dry ingredients (up to & incl

the baking powder). This is the batter (replaces eggs).3. Par boil your mixed vegetables - they need to just be soft but still firm.4. Saute mushrooms and red onion in 1 tblspn olive oil until onion is soft.5. Add drained par boiled vegetables, salt and pepper, and mix.6. Add shredded english spinach, stir through and let it wilt.7. Pour batter over the top of vegetables, and stir.8. Bake in oven 15 mins.9. Add cheese and bake for a further 5 mins. Cut into wedges when slightly cooled.

FREEZING / STORING INSTRUCTIONSCut into smaller pieces and store in air tight container in freezer.

ANOTHER 2 WAYS TO USE THIS RECIPE• Cut into fingers for easy eating from the lunchbox.• Replace cheese with nutritional yeast flakes.

9

Meat & Vegetable Sausage Roll

¿ GF (can be)

INGREDIENTS

1 hamburger patty (from Module

1 recipe), defrosted

2 tblspns Rice Crumbs (or bread

crumbs)

1 sheet of puff pastry, defrosted

milk, egg or oil to brush the top

of the pies

TIPS: Be prepared for these to disappear before they make it to the lunchbox! Use the left over strip of puff pastry, and cut shapes (eg. stars) out of it and put a good sprinkling of cinnamon on them. A yummy simple snack.

This recipe uses the hamburger patty recipe we made in Module 1. Makes 4 good lunchbox sized sausage rolls.

HOW WE’LL USE IT THIS WEEK• Non Sandwich Option

METHOD1. Preheat oven to 180 degrees.2. Mix the rice crumbs with the hamburger patty.3. Cut puff pastry sheet in half lengthwise.4. Reform the patty into a long sausage down the centre of one half of the

puff pastry.5. Fold the sides in to meet in the centre.6. Lay the sausage roll seam side down on baking paper on a tray.7. Brush top with milk, egg or coconut oil (your preference).8. Cook for 30-35 minutes or until golden brown. Allow to cool before storing.

FREEZING / STORAGE INSTRUCTIONSNot suitable for freezing. Store cooked rolls in airtight container in fridge.

ANOTHER 2 WAYS TO USE THIS RECIPE• Make into party pies instead.• Add curry powder and splash of water and peas instead of passata and spinach.

10

Chickpea Curry

¿ T GF

INGREDIENTS

400g can chickpeas

400g can tomatoes

1 clove garlic

2cm fresh ginger grated

1/2 onion diced

2 tspns oil

1 tblspn cumin

1 tblspn coriander

1 tspn garam masala

dash of chilli powder (optional)

1 heaped tspn rice malt syrup

Little squeeze of lemon juice

This is a delicious light curry. We quite often have this for dinner with some cauliflower rice but it makes an awesome lunch too.

HOW WE’LL USE IT THIS WEEK• Vegetarian Lunch Option

METHOD1. Drain and rinse chickpeas.2. Cook onion, garlic and ginger in a pan over medium heat until onion is soft.3. Add in the cumin, coriander and chilli, cook for 3-5 minutes until fragrant.4. Add in tomatoes and rice malt syrup - cook over medium heat for 5-8 minutes,

stirring intermittently.5. Add chickpeas and stir. Bring to boil, then simmer for 25 minutes.6. Stir in garam masala and simmer for another 5 minutes (or until sauce has

greatly reduced).7. Add a squeeze of lemon juice.

FREEZING / STORAGE INSTRUCTIONSThis is awesome for freezing. Allow to stop steaming, then store in air tight container in freezer.

ANOTHER 2 WAYS TO USE THIS RECIPE• As a main with rice or on it’s own. Yoghurt or sour cream goes well with this if you

want to increase the chilli for adults but still make it so the kids eat it too.• Use curry in a wrap for lunch.

11

Tzatziki Dip / Sauce

¿ T GF

INGREDIENTS

1 cup natural Greek yoghurt

1/2 small lebanese cucumber

1 tblspn fresh lemon juice

1/2 garlic clove, crushed

Salt and pepper, to taste

TIP: This dip is yummo with vegetable crudités, great on wraps with chickpea curry and also good on top of the vegetable frittata.

This is great as a dip for vegetable crudités but also good with crackers or on a wrap.

HOW WE’LL USE IT THIS WEEK• Vegetarian Lunch Option

METHOD1. Grate cucumber, and squeeze liquid out.2. Add cucumber to yoghurt, garlic and lemon juice. Stir.3. Season with salt and pepper to taste.4. Refrigerate to thicken up again.

FREEZING / STORAGE INSTRUCTIONSNot suitable for freezing.

ANOTHER 2 WAYS TO USE THIS RECIPE• Add a little cumin to the mix for extra spice.• Also great with pita breads.

12

Chickpea Curry Sausage Rolls

¿ GF (can be)

INGREDIENTS

1/2 - 1 cup chickpea curry (from

recipe in this module)

1 tblspn frozen peas, defrosted

2 tspns olive oil

1 sheet of puff pastry, defrosted

milk, egg or oil to brush the top

of the pies

TIP: Use the left over strip of puff pastry, and cut shapes (eg. stars) out of it and put a good sprinkling of cinnamon on them. A yummy simple snack.

This recipe uses the chickpea curry recipe from this module.

HOW WE’LL USE IT THIS WEEK• Vegetarian Option

METHOD1. Preheat oven to 180 degrees.2. Mix peas through the chickpea curry.3. Cut puff pastry sheet in half lengthwise.4. Place chickpea curry mixture in a long sausage down the centre of one half of the

puff pastry.5. Fold the sides in to meet in the centre.6. Lay the sausage roll seam side down on baking paper on a tray.7. Brush top with milk, egg or coconut oil (your preference).8. Cook for 30-35 minutes or until golden brown. Allow to cook before storing.

FREEZING / STORAGE INSTRUCTIONSNot suitable for freezing. Store cooked rolls in airtight container in fridge.

ANOTHER 2 WAYS TO USE THIS RECIPE• Make into party pies instead.• Add some lentils and mushrooms when making the curry.

13

Falafel

¿ T GF

INGREDIENTS

80g Rice Crumbs (or bread

crumbs if not GF)

400g can chickpeas drained

and rinsed

1/2 small red onion, finely diced

or grated (optional)

2 tblspns chopped fresh parsley

1/2 tspn salt

2 teaspoons cumin

1 teaspoon coriander

2 tblspn Olive Oil

1/2 lemon squeezed

Salt and pepper to taste

Coconut or olive oil for cooking

TIP: Extras for mum or dad this week!

This recipe have leftovers to freeze for future weeks, plus some for mum or dad.

HOW WE’LL USE IT THIS WEEK• Vegetarian Lunch Option

METHOD1. Put all ingredients into food processor and blend til a thick paste is formed.2. Using 2 soup spoons, pick up falafel mixture in one spoon, then cup the other

spoon over the top. Then gently nudge off the spoon.3. Continue doing all the mixture until its finished.4. Set aside 7 balls for this weeks lunch, then freeze the rest per instructions below.5. Heat a small amount of oil in the bottom of a frying pan. Drop a few crumbs

into the oil and when it sizzles almost immediately, then it’s time to cook the falafel. Cook for a 3-5 minutes until a deep brown in colour, then turn over to do the other side. Remove and drain on paper towel.

6. Allow steam to stop, then put in an air tight container and place in the fridge until ready.

FREEZING / STORAGE INSTRUCTIONSPlace the extra balls on a lined tray and freeze for 30 mins (this is called flash freezing). Then store all of them in one container in the freezer.

ANOTHER 2 WAYS TO USE THIS RECIPE• Serve with big plate of salad for evening meal.• As a finger food with a sauce like sweet chilli.