Healthy and Balanced Family Recipes

I promised a return to fresh, few ingredient balanced meals and this will be the best thing you eat all day.
Packed with folate, choline, Vitamin B12, iron, protein, B vitamins & monounsaturated fats and the right balance of macronutrients: carbohydrates, lean protein & vegetables.

Ingredients: (serves 2)
2 cups chopped mushrooms
1 clove garlic, thinly sliced
Olive oil
4 eggs
4 mini wholemeal pita
2 cups baby spinach
40g feta cheese
4 tablespoons hummous
Chilli, salt, pepper

Method:
1. Boil 500mls of water, add a generous glug of white vinegar.
3. Heat oil in a pan, add garlic, mushrooms and brown on high heat. Remove and add spinach to the pan until wilted.
4. Crack 2 eggs into rapidly boiling water, reduce heat and simmer for 3 minutes. Remove with slotted spoon. Repeat with remaining eggs. Whilst eggs are cooking, toast pita and set aside.
4. Spread pita with hummous, pile each with mushrooms and a poached egg. Scatter feta, heap spinach on the side. Season with chilli flakes, salt and pepper. 

Gluten-Free, Low FODMAP options, vegetarian
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Have you ever looked at a 4-year-old’s outfit and thought, ‘I wish I could do that?’ You know what I’m talking about, stripes, stars, spots clashing all over the place, topped off with gumboots and sunglasses.  Look, I know that I have and really, why not? Life’s too short to be matching. A very special little friend visited the other day, sporting the most amazing outfit, that may or may not have included a ladybird jacket cape. Stop it. One day, she will rule the world.
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The thing is, these kids are onto something. Imagination is key, so why not let the sparkle and pizzazz extend to their meals? Today’s post is about my rainbow day, inspired by the children. It’s all about making yourself feel that little bit fancy. Trust me, you’ll feel good and the kids will pick up what you put down.

Let’s start with breakfast fit for a mini dictator queen (at her request, of course):

1. ‘Circle rainbow porridge:’ Quick oats made with milk, kids given creative licence with cinnamon shaker, fruit and a little honey to decorate. Tomorrow we’re adding blueberries.Breakfast, lunch or dinner:

2. Avocado and tomato on sourdough, topped with chickpeas, rocket, basil, olive oil and balsamic vinegar.
Dinner for everyone. I’m not into making separate meals, it's time consuming & unnecessary. Also, preparing food with the children and eating together helps to shape lifetime eating habits. Gluten free or Low FODMAP: use gluten-free bread

3. Rainbow pizza: This is a great school lunch box idea. Spread 4 small wholemeal pita pockets with passata, topped with a variation of: grated carrot, grated zucchini, chopped beetroot, canned corn, grated cheese and olives. Add lean ham or shredded chicken breast. The idea is to let the kids make their own rainbows. Trust me, they’ll want to eat their creations. Grown-ups can add some basil and chilli flakes to their ‘rainbow pizzas’ to add a bit more zest to happy hour. I know that I need it.
Gluten-free & Low FODMAP: use gluten free pizza bases

Ingredients:

½ cup white self-raising flour
½ cup wholemeal self-raising flour
2 eggs
1 tablespoon olive oil
1/3 cup milk
1 zucchini, grated
Spring onions, finely chopped
2 cobs corn (cut kernels off the cob) or 400g canned corn
2 tbs rice bran oil for cooking
Salsa:
1 avocado
1 punnet cherry tomatoes
Basil leaves
Method:
1. Place flours in a bowl, make well in centre.
2. In a jug, whisk the eggs, add milk and oil. Pour egg mixture into flour and stir.
3. Add fresh or drained canned corn kernels, spring onions and grated zucchini into the mixture and stir to combine.
4. Season with pepper. Heat a frying pan with 1 tablespoon of rice bran oil and add ¼ cup of mixture to the pan in batches.
​5. Cook for 3-4 minutes each side until golden brown. Serve with chopped avocado, cherry tomatoes and scattered basil leaves.
Makes 10-12. These are great for the next day’s lunchboxes and a yummy source of fibre, protein and monounsatured fats. Each serve of fritters (with salsa) contains 1.5-2 serves of vegetables.