Potato patty
Ingredients
3 large potatos
1 red onion
1 egg
1 bunch coriander
3 tbs Potato starch
Vegetable oil
Boil potato in a saucepan until soft, drain and remove skin and mash
Chop onion finely and shallow fry in oil until soft
Chop coriander and mix into potato, beat egg and add salt and pepper. If too mushy add 2 tbs potato starch
Make into tbs size pattys and Shallow fry on medium heat until brown on both sides.
You can also make them smaller into balls for party appetisers.
Prebiotic foods You may have heard of probiotics but Prebiotics are also a great way to look after your digestive system and support a healthy body.
Prebiotics are basically foods that probiotics feed on to thrive. They are fibres that our bodies don’t digest but support healthy populations of gut bacteria and in turn keep our gut lining healthy supporting our immune system.
Prebiotics are definitely something to look at if you have a sensitive bowel or suffer from inflammatory conditions.
Here are a list of a few prebiotic foods that you can use daily to support your body. Apples, avocados, banana, dandelion greens, lemon, oats, garlic, onion, leek, carrots, coconut, flaxseeds and chia seeds .
5 Nutritious and
delicious, healthy after school snacks.
Try out these simple to
make recipes for easy go to healthy snacks that the kids will love but also the
parents.
KALE
CHIPS
Ingredients
1 bunch of kale
2-3 tbs Olive oil
Sea salt or Himalayan pink salt
Preheat your oven to 180C
Line a baking sheet or two with baking paper
Remove the kale leaves from the stem and tear or chop into
small pieces (chip size)
Wash the leaves in water and pat dry on a tea towel.
Transfer the Kale to a bowl and drizzle in the olive oil and
mix through with your hands.
Spread the oiled kale onto your baking sheets and sprinkle
with salt.
Bake for approximately 10min or until crisp.
Nb: You can get creative and make the adult version with a
little cayenne pepper or other spices like garlic or cumin powder or apple
cider vinegar.
Sweet Pepita Bliss Balls
Pumpkin seeds or
Pepitas are a great ingredient for a bliss ball base when you want to go nut
free. They are also rich in zinc, magnesium
and essential fatty acids and this recipe with it’s natural sweetness
will have your little ones loving them.
Ingredients
¾ cup Pepitas
¾ cup Dates
Shredded Coconut (to coat)
2 bs Coconut oil
1 tsp Rice Malt Syrup or Honey
½ tsp Cinnamon powder
½ tsp Ginger Powder
Directions
Gently melt the coconut on low heat in a saucepan and add the dates to soften for a few
minutes. Remove from the heat and add your syrup/honey and cinnamon and ginger
powder.
In a food processor, blitz the pepitas until they are ground
into almost powder.
Add the Pepitas to the date mix and combine.
Take spoonfuls of mixture and roll with your hands into bite
sized balls.
Coat with coconut until lightly covered.
Keep in the fridge for snack time.
Kiwi
Crush Iceblocks
Ingredients
1 Kiwi fruit
½ Lemon
½ cup pineapple
¼ cup water
Remove the skin from the kiwi fruit, pineapple and lemon and
chop into chunks.
Add ingredients to a blender.
Use your blender to keep the fibre in this juice(as
pictured) or a juicer for a more liquid juice.
Process and pour into iceblock molds.
Freeze and enjoy.
Fruit kebabs
FRUIT KEBABS
Rainbow
Fruit kebabs
A healthy,
simple and attractive snack for kids and adults.
These are always first to go at the snack table when we have little
visitors. Give your kids real colours and flavours full of nutritional value.
Kids love the rainbow colours and eating them off the stick. These fruit kebabs
are a great alternative to other brightly coloured sweet snacks available.
Your children will love to help you make these up or you can have them
ready for an after school snack or a party.
Ingredients
Red and green Grapes
Blueberries
Pineapple
Rockmelon
* You will need bamboo skewers.
Cut the rockmelon and pineapple into bite size pieces and
rinse the grapes and berries and pat dry.
Thread a red grapeonto the skewer, then the blueberry, green
grape, pineapple and lastly the rockmelon.
Enjoy!
Chocolate
Beetroot Brownies
These gluten free super moist brownies are a great way to
hide your veggies!
Ingredients:
1 cup (250 g) Butter
250g dark chocolate
3 eggs
1 cup beetroot (cooked and grated)
200g coconut sugar
¾ cup gluten free self raising flour
Directions:
Preheat the oven to 180C
Prepare a square baking tin by lining with baking paper.
Melt your chocolate and butter.
In a mixing bowl, combine the sugar and eggs and slowly beat
in the chocolate.
Sift your flour and add to your bowl.
Finally add the grated beetroot. Stir gently to combine.
Pour the brownie mix into your prepared tin and bake in the
oven for 25-30 minutes.
Check that they are done by inserting a skewer. It should be
still moist on the skewer but not runny.
Cool and then slice into squares.
This a rich and decadent treat. Enjoy in moderation.
Watercress soup is such a comfort food that reminds me of my
mum bringing fresh bunches of green home from the fruit and veg store, ready to
be turned into this delicious meal. Watercress is high in iron, calcium and
antioxidants. Just a few good reasons to include this vegetable in your diet.
Ingredients
1 bunch Watercress
1 Onion
½ Fennel
1 large Potato
6 cups Water
Vegetable stock cube (optional)
Olive oil
1 clove Garlic
Salt
Pepper
1 small Carrot chopped (optional)
Wash watercress thoroughly. Chop the stems and leaves
finely. Set aside.(Divide into1/2 and1/2)
Peel and chop onion finely, along with fennel and potato.
Add a small amount of olive oil to a large pot and set to
high and add the onion and fennel to sauté for a few minutes.
Chop the garlic finely and add, followed by potato.
Add 6 cups water and stock cube. Once the water reaches a
boil, turn down to simmer, add ½ the watercress and cover for 20 minutes.
Turn off the heat and add ½ of the watercress that is left. keeping some aside for the garnish)
Use a stick blender to puree.
Add salt and pepper to taste.
Serve with a sprinkle of fresh watercress and a dollop of
yoghurt (optional).
I have noticed that the times that I get irritated, frustrated or run down are the times where I have shut off including myself in the equation.
When I don’t pay attention to cues from my body or continue to ignore the things that feel really light and joyful to me instead choosing the list of what I ‘should ‘ be doing, I notice things can seem really heavy quickly.
So today I’m choosing for me. I wonder what wonderful things will show up?
Just a few notes on this wonderful fruit. The fig is
high in nutrients and fibre so they’re great for digestion and also known to support in
prevention of major health risks like heart disease and diabetes.
Figs are high in calcium and magnesium for musculoskeletal health along with iron, copper, antioxidants and vitamin K so anyone on blood thinners should be careful with how many they have.
Figs are also a focus of study for their effects on antitumour
activity and dermatitis so hopefully more good things will be discovered about
this wonderful fruit to report soon.
Fresh figs are the best option to consume as dried
figs have higher sugar levels.
It also helps that they are naturally sweet with low calories but should still be enjoyed in moderation.
It’s so versatile in the kitchen whether your eating raw or cooking. Some beautiful ways to enjoy figs are to eat them fresh, rocket and feta, through salad with pomegranates or on top of cake.
