Healthy and Balanced Family Recipes
'My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits'
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1/25/2020 0 Comments rainbow roast vegetables Make a tray and use as sides for main meals throughout the week.
Ingredients: 1/2 cauliflower, stalks, leaves & florets chopped & washed 10 Brussels sprouts 1 medium sweet potato, cut into discs (skin on, rinsed) 4 beetroot, quartered 2 zucchini, chopped Method: Preheat oven to 180 degrees. Place cauliflower. zucchini and brussels sprouts on a tray , spray with olive oil and season. Roast 30 minutes, checking midway to turn once golden brown. Place beetroot & sweet potato on another tray, spray with olive oil, roast 45 mins. Tips: Use herbs such as thyme or rosemary or spice mixes such as za'atar or dukkah to roast with vegetables for additional flavour.
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10/27/2019 0 Comments vegetarian chilli bowl Pack a plant-based punch for meat free Monday (vegan, vegetarian, gluten free). Set out all ingredients and encourage children to serve themselves.
Ingredients: 2 x 400g canned beans such as chickpeas & black beans, drained 1 tb tomato paste 1 red onion, finely chopped 2 cloves garlic, crushed 1 teaspoon cumin 1 teaspoon paprika 1 teaspoon ground coriander 1/2 teaspoon turmeric 250mls water Cooked brown rice Baby spinach Corn kernels Diced tomatoes Diced capsicum Avocado, sliced Method:
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 Dressing: 1 tb tahini paste 1 teaspoon honey/maple syrup 1/4 cup apple cider vinegar 1/4 teaspoon soy sauce or tamari for GF Method: 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. 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. Ingredients: 1 carrot, grated 1 potato, grated 1 zucchini, grated 1 capsicum, finely diced 1 red onion, finely diced (omit for low FODMAP) 2 eggs 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 Method: 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.  Vegetarian, Gluten free, FODMAP friendly
When the sun is shining, making dinner with vibrant, fresh ingredients feels exciting. Make my rainbow rice paper rolls this weekend, packed with plant-based protein, sustained release carbohydrates, vitamin C, beta carotene, iron and monunsaturated fats. The combination possibilities are endless. Ingredients: I used: pre-marinated satay tofu (marinate your own plain tofu for gluten-free) (pan-fried 2 mins each side), grated carrot, shredded purple cabbage, sliced cucumber, capsicum, avocado and coriander leaves.🥒 Soak rice paper sheets for roughly 30-60 seconds, place ingredients inside middle third of rice paper add ingredients and roll. Work quickly as the rice paper is quite sticky. Place rolls on a plate with a clean, damp towel covering them to keep fresh. Dipping sauce: sweet chilli sauce with a bit of fish sauce and lemon juice. Other ideas: shredded chicken, vermicelli noodles, spinach, mint, avocado (omit for Low FODMAP option) 9/5/2019 0 Comments chocolate peanut bliss balls Gluten free
Ingredients: 1/2 cup almonds 1/2 cup walnuts 160g Medjool dates 50g currants 50g sultanas 1 teaspoon vanilla essence 2 tablespoons peanut butter 1 teaspoon cinnamon 2 tablespoons cocoa Shredded coconut Extra cocoa, for dusting Method: 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  Gluten-free
Ingredients: 300g cubed tofu or chicken 2 cloves garlic, crushed 1 onion, sliced roughly Rice bran oil 1 head broccoli, chopped 2 carrots 1 capsicum 8 mushrooms Handful green beans 300g soba (buckwheat) noodles Sauce: 1/4 cup tomato sauce, 1 tbspn apple cider vinegar, 1 tbspn soy sauce or tamari (GF), 1/2 tablespoon gluten-free corn flour. Combine ingredients with 1 clove of crushed garlic, set aside. Method: 1. Cook soba noodles in boiling water 3 mins, drain and rinse. 2. Brown tofu or chicken in heated wok, remove. 3. Add vegetables, cook on high 1-2 mins. 4. Add sauce, tofu until mixture thickens. 5. Serve with soba noodles. 8/21/2019 0 Comments black bean sweet potatoes & salsa
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