Healthy and Balanced Family Recipes
'My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits'
Photo by S O C I A L . C U T on Unsplash
9/21/2019 0 Comments
soba noodle & tofu nourish bowl
Vegan, vegetarian, GF
Packed with phytonutrients, fibre, slow release prebiotic carbohydrate, plant-powered protein and monounsaturated fats, this meal is a balanced way to eat vegan or vegetarian.
Ingredients (serves 2):
180g soba noodles (ensure 100% buckwheat if GF)
300g tofu or chicken
1 sweet potato
1 cup broccoli
1 cup cauliflower
1 zucchini, sliced
1 cup mushrooms, sliced
1 tb soy sauce (tamari if GF)
1 clove garlic, crushed
1 tb crushed nuts
1 tb tahini paste
1 teaspoon honey/maple syrup
1/4 cup apple cider vinegar
1/4 teaspoon soy sauce or tamari for GF
1. Boil soba noodles 3-4 minutes, drain and set aside
2. Heat rice bran oil in pan, add garlic, tofu or chicken and mushrooms. Once starting to brown, add soy sauce. Cook on high heat about 2 minutes and remove.
3. Steam sweet potato, zucchini, cauliflower and broccoli in the microwave until soft.
4. Add dressing ingredients in a jar, shake.
5. Divide noodles, tofu, vegetables between 2 bowls, dress with tahini sauce, scatter with crushed nuts and serve.
Gluten-Free, Low FODMAP options, vegetarian
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.
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
9/5/2019 0 Comments
korean pancakes (jeon)
Gluten free, vegetarian, low FODMAP
Jeon are a brilliant way to encourage children to eat their vegetables! They are super easy and a good way to use up any leftover vegetables.
1 carrot, grated
1 potato, grated
1 zucchini, grated
1 capsicum, finely diced
1 red onion, finely diced (omit for low FODMAP)
1 cup flour (wheat, rice (gluten-free), wholemeal)
1/2-1 cup water
Rice bran oil
Dipping sauce: 1 tb soy or tamari (GF) and 2 tb rice vinegar
1. Squeeze out excess moisture from the zucchini and potato. Add vegetables into a large bowl.
2. Mix together water and flour, then add with egg to the vegetable mixture. You may need to add water depending on consistency.
3. Brush a pan with rice bran oil, heat well and add 1/3 cup quantities of mixture to pan. Cook approximately 2 minutes per side until golden brown.
4. Serve with dipping sauce.
Delicious sides include: smoked salmon, avocado and salad.
9/5/2019 0 Comments
chocolate peanut bliss balls
1/2 cup almonds
1/2 cup walnuts
160g Medjool dates
1 teaspoon vanilla essence
2 tablespoons peanut butter
1 teaspoon cinnamon
2 tablespoons cocoa
Extra cocoa, for dusting
1. Place all ingredients into a food processor, blitz until mixture becomes fine and cohesive.
2. Roll tablespoons of bliss ball mixture, roll in coconut and place on baking paper lined tray.
3. Place 1 teaspoon of extra cocoa into a sieve, dust over bliss balls if desired.
4. Refrigerate until firm and serve. (Bliss balls can be frozen in an airtight container for up to 3 months).
Tip – if mixture is too wet, add coconut. Wet fingers slightly when rolling balls
8/25/2019 0 Comments
8/21/2019 0 Comments
black bean sweet potatoes & salsa
Nicole is a specialist Paediatric and Family Health Dietitian and Lactation Consultant, in private practice. She provides evidence-based, sustainable nutrition and feeding advice that supports optimal health and growth, and meets a family at their unique needs. Nicole graduated from Monash University in 2003 with a Bachelor of Nutrition & Dietetics, and worked as a Clinical Dietitian at a large metropolitan tertiary hospital, with Melbourne’s most critically ill, for over 15 years, before a career change to infant and family feeding.
Helping with (click the links for more info):
Mastitis, Blocked Ducts and other breast concerns.
Is my child overweight?
My child is underweight.
Breastfeeding a newborn baby.
Food Allergies and Intolerances.
My baby is not interested in solid foods.
Weight loss after baby.
Too much breastmilk and oversupply.
Low breastmilk supply.
Weaning off breastmilk.
Breastfeeding education before baby arrives.
Nutrition for primary school aged children
Nutrition for preschool aged children