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5 After-School Snacks Your Kids Can Make

5 After-School Snacks Your Kids Can Make

Bel Smith | February 7, 2021

After school snack-times are a great time to begin empowering your kids to make quick snacks for themselves. Empowering them to do this for themselves helps set them up for later years in life and also helps them understand what you do for them most days.

Here are 5 super simple Snacks Your Kids Can Make. These snacks all have the added bonus that they help their one body for life*. These snacks are not listed in any specific order in terms of ease or nutrients. They are just all snacks your kids from about 7 up could make on their own. If you have younger children, maybe you can make them in advance, then show them how to plate them up for themselves. It’s all about getting them involved, so they feel empowered for their own choices.

*that we only have one body for life is one of the key messages kids are learning in our Kids Health Quest Membership.

1. Fruit with a Side of Nuts and /or Yoghurt

Ok, so it doesn’t get much easier than this. The fruit can be eaten whole or they can use some kitchen skills to cut it up. The fruit is naturally sweet and loaded with fibre. When served alongside some nuts or seeds, this snack is then boosted with protein and good fats. Both important for keeping tummies full.

2. Pop Corn

Again super simple to make and kids love hearing it pop. All you need is some Popcorn Kernels, coconut oil and some salt. Super simple to make – here is how to make popcorn video I made a while back. I buy our popcorn kernels from The Wholefood Collective – this way I know they are not GMO. I would suggest they serve popcorn with some nuts or a small bowl of yoghurt to help this snack more filling.

3. Bliss Balls

Bliss Balls are a really simple snack that can be loaded up with so much goodness. Here are some recipes to try out.

4. Rice Cakes with toppings

There are so many awesome toppings for rice cakes. The rice cakes themselves aren’t super nourishing but adding a delicious topping like those below can turn them into a nourishing snacks. Here’s a selection of ideas:

  • 100% peanut butter
  • Block tasty cheese with sliced tomato
  • Avocado with crumbled feta cheese
  • Tuna

5. Smoothies

There are so many great smoothie recipes out there. Give your kids the experiment of googling (all kids love screens – put that to good use, let them research #winning) and finding a smoothie to make. Here are some recipes they may like to try too.

Oh and for a bonus, here’s a 6th one you just can’t go pass:

6. Veggie Sticks and A Dip

Let’s be honest here, if you want your kids to eat veggie sticks and dip, you are probably going to have to cut some up yourself and have them in the fridge.

The key is you want to make it easy for them to have Veggies as a snack. Cut them up and pop them in a container, then let your kids know that first snack for the day is veggies and dip. Here’s 3 ridiculously easy dips to make too.

What do your kids already like to make?

Vegetarian Silverbeet Filo Parcels

Vegetarian Silverbeet Filo Parcels

Bel Smith | November 8, 2020

I had some sad looking Silverbeet in the fridge and I hate wasting food, so I decided to make these vegetarian filo parcels. They were given the two thumbs up by the whole family and Israel even asked what sort of meat was in them. #WINNINGWITHVEG!

Note, these parcels were supposed to be triangles but I just couldn’t get the wrapping to work but they tasted delicious none the less. However, I did find a Youtube video that shows how to fold them to form triangles. In hindsight, I probably should have googled ‘how to’ before setting out to make them.

This recipe was inspired by this recipe on the Olive website.

Ingredients

1 garlic clove
½ brown onion
1 stick celery
½ small sweet potato
1 small zucchini
3-4 good sized mushrooms
Bunch of silverbeet (even if it’s half dead), shredded messily
2 tbsp pine nuts
100g Feta crumbled (or use a good sprinkle of Nutritional Yeast flakes if you prefer)
Juice from half a lemon
8 sheets of filo pastry
Melted Butter and olive oil (if you wish to use dairy free, replace butter with olive oil)
Sesame seeds (optional but they look fancy)

Method

1. Defrost Filo naturally (ie. leave on the bench wrapped until defrosted).

2. Pre-heat oven to 180 degrees.

3. Blitz the garlic, onion, celery, sweet potato and zucchini in a food processor until diced really small.

4. Warm a good glug of olive oil over medium heat in a frying pan.

5. Sautee blitzed vegetables.

6. Blitz the mushrooms and add them to the sautéed vegetables, cook and stir over medium heat for 1-2 minutes.

7. Add in the silverbeet and cook until it wilts. You may need to add a little extra olive oil or you could even add a good splash of bone broth instead.

8. When the silverbeet is wilted, push the mixture right over to the side of the pan, then add the pine nuts. Sitr them over the heat until they start to brown.

9. Remove the pan from heat and mix the pine nuts through the vegetable mixture.

10. Crumble Feta over the vegetable mix and then squeeze the lemon juice all over.

11. Mix well but not so much that the Feta disintegrates. You still want little chunks of feta.

12. Melt about a tbsp of butter over medium heat, then remove.

13. Gently lay out 1 sheet of filo and brush it with melted butter.

14. Lay another gently over the top.

15. Slice the filo into 3 strips.

16. Place a heaped tbsp of the mixture on the top of one of the filo strips, then fold It over into a triangle, then fold it again the other way until the whole strip is used.

17. Place on a lined baking tray.

18. Repeat for the remaining mixture.

19. Brush each one with melted butter and sprinkle with sesame seeds if using.

20. Bake in the oven for 18-20 minutes or until golden.

21. Allow to cool slightly on tray

Another 2 ways

Add some savoury mince to the mix
Use the mixture and make into a big family sized pie.

ANZAC Lunchbox Slice

ANZAC Lunchbox Slice

Bel Smith | October 26, 2020

 

I don’t have a lot of space in the bus, so I like to have a core set of ingredients I can use multiple ways. I recently shared a recipe for my Mum’s Anzac Biscuits Rejigged (ie. refined sugar free and much less sweet than mum’s) and based on the comments I received, they were loved by those who tried them. So I decided to use that recipe and have a play around until it became a suitable slice for the lunchbox. The result is this Anzac Lunchbox Slice. It’s quite a thick filling slice packed with oats and seeds, and a little bit of sweetness. A slice of this would also be great to help fill the gap between school and after school sports training.

Since making this Anzac Slice, I have played around and created another 2 recipes. Another slice and some biscuits. I have added how to do this to the bottom of this recipe.

Ingredients

300g butter
1 cup rice malt syrup
1 tsp bi-carb soda
2 tbsp boiling water
2 cups rolled oats
2 cups plain flour (use buckwheat for GF)
1.5 cups coconut (shredded or desiccated)
½ cup sultanas (soaked in water for 5 minutes)
¼ cup sunflower seeds, roughly chopped
¼ cup pepitas, roughly chopped
¼ cup cacao nibs (or good quality chocolate chopped into pieces)

Method

1. Pre-heat oven to 160 degrees, and line 2 baking trays

2. Mix oats, flour, coconut, sultanas, sunflower seeds, pepitas and cacao nibs in a bowl

3. Melt butter and rice malt syrup over medium heat until well mixed, then turn off

4. In a separate dish, add the bi-carb soda then mix in the boiling water until combined

5. Stir bi-carb mixture into the butter mixture – it will froth up (fun for the kids to watch)

6. Add this frothing mixture to the dry ingredients. Stir until all ingredients are wet. Taste if sweet enough for your family. Add more rice syrup if needed.

7. Line a lamington tray with baking paper and pour mixture into the tray

8. Use your the pad of your fingers or the back of a spoon to firmly push down the mixture, ensuring it has even

9. At this stage, I like to score / cut the the mixture into the size slices I want to have. I find I have more success at cutting it at this stage, than trying to cut it after it’s cooked. Cut the slices almost all the way through to the bottom of the mixture

10. Bake for 40-50 mins until dark golden brown

11. Cool in the pan. Once cool, use a sharp knife to cut the rest of the way down to the bottom of the mixture, then remove the slices out to lamington tray. Place on a wire rack to totally cool.

Freezing / Storing Instructions
Keep in an airtight container. Can also be frozen and popped straight into lunchbox.

Another 2 ways to use this recipe

I made one batch of this mixture but left out the chocolate chips. Then I took about 3/4 cup of mix to make biscuits, then used the rest to make the slice. This way I have what looks like 2 different snack options from the 1 recipe. BOOM! I call that winning.

Chocolate Topped Anzac Slice.
Make the recipe the exact same way except sub out the cacao nibs for 90% dark chocolate (I used Lindt 90%). Instead of mixing the chocolate chunks through the mix, I simply pressed the mixture into the pan, then spread the chocolate chunks all over the top. Then I used my fingers to press them gently onto the surface. Because the mix was warm from the melted butter, the chocolate instantly started to melt. Then of course, as it cooks, it melts more. Follow the cooking, cooling and slicing instructions from the Anzac Lunchbox Slice above. Note, I think I took mine out of the oven at about 35 minutes.

Anzac Chocolate Chip Biscuits
Taking the 3/4 cup of mixture I left aside, I added the chocolate chunks and gave them a quick stir through the mix. It had cooled a bit by this time. Then I took a soup spoon full of the mixture, rolled them in a ball and placed them on tray lined with baking paper. Flatten slightly with your fingers or with the back of a fork if you want to be fancy. Cook at 180 degrees for about 20 minutes.

And if you have crumbly bits left over from when you cut your slice, just make out that’s supposed to happen. Toast it under the griller and use it as a topping for Natural Greek Yoghurt and fruit for breakfast. Lots of BOOM happening with this recipe!

Roasted Veggie Falafels

Roasted Veggie Falafels

Bel Smith | October 2, 2020

 

Every weekend I take 3 Simple Actions To Be Real Food Ready for the week ahead. These simple actions allow me to make many different meals. One of these actions is roasting up a whole heap of mixed vegetables – usually potato, sweet potato, pumpkin, red onion, garlic, broccoli, zucchini. This Roasted Vegetable Quinoa Falafel recipe is one of the many ways I use some of the roasted vegetables.

These falafel make a great meal to encourage kids to help themselves to a host of fresh salad ingredients in the middle of the table and a delicious hummus dip. We served ours into a bowl, but you can also have them with wraps too.

Ingredients

1 small sized red onion
1 large clove garlic
thumb nail sized piece of ginger
1/2 cup fresh parsley
150g dried chickpeas*
1 and 1/2 cups roasted mixed vegetables
1 and 1/2 cups cooked quinoa
1 tbsp lemon juice
1 tbsp ground coriander
1 tbsp ground cumin
1 tbsp salt
pepper to taste
3 tbsp gluten free flour
Olive or coconut oil for frying

* you can substitute with 400g of chickpeas but the mixture will be a bit mushier, you can add additional GF flour or chickpea flour to negate this. 

Method

1. Soak and cook chickpeas as per instructions on pack (I soak overnight, drain then rinse, then cover with water bring to boil and simmer for about 2 hours)

2. Place onion, garlic, ginger and parsley into food processor. Blitz til chopped finely

3. Add rest of the ingredients and pulse until a thick paste

4. Pop paste mixture into fridge 30 mins, preferably 1 hour

5. Pour enough of your oil of choice to the frying pan so there is enough to cover the base of the pan and come up half way on your falafels

8. Heat oil over medium heat until its hot not boiling

9. Take a spoonful of the mixture and form a ball – I use an ice cream scoop so I get consistency in the size of the falafels or you could use 2 soup spoons – one to scoop out and the other over the top of the mixture

10. Add the ball to the hot oil and cook one side for 3 minutes, turn and cook the other side for 3 minutes – if it looks like the falafel first side is too cooked (ie. burnt), turn the heat down to low

11. Drain falafel on paper towel, serve and gobble them up!

Another 2 Ways to Enjoy These Falafels

– Throw these puppies in a lunchbox as a finger food with some hummus to dip into.

– Make the falafel larger size like a hamburger patty to make an awesome vegetarian hamburger

 

Just a reminder, you don’t need to be a master chef, or have a big spotless kitchen to make awesome nutritious meals or snacks for your family.

Crispy Cereal Toasts for Wholefood Breakfast

Crispy Cereal Toasts for Wholefood Breakfast

Bel Smith | May 19, 2020

 

Cereal Toasts, with a topping of natural greek yoghurt and frozen strawberry chunks (front), peanut butter (back left), or peanut butter and apple slices (back right)
Would you like to give your kids something different to cereal or toast for breakfast? These cereal toasts are a good mixture of cereal and toast. They take cereal ingredients, add some real food ingredients to it, then bake them in an oven to form toasts. Once the toasts are made, add toppings to further boost the goodness and keep tummies fuller for longer.
Like with pancakes, our family prefers to add sweetness by way of the topping rather than the base. If you think your family would like a little sweetness to the toasts, add a splash of maple syrup or rice malt syrup to the ingredients.

Ingredients

1 large ripe banana
1 egg
¼ tsp cinnamon
2 tbsp of peanut butter
1 cup rolled oats
½ cup puffed rice
1 tbsp chia seed

Method

1. Preheat the oven to 180 degrees

2. In a mixing bowl, mash the banana

3. Add in the egg and cinnamon. Mix well

4. Add the peanut butter and mix well

5. Add the oats, puffed rice and chia seed. Mix well until all the dry ingredients are now wet

6. Place a sheet of baking paper on a large baking tray. Take a dessert spoon of the mixture and put it onto the tray, then use the back of the spoon or moist hands to flatten and shape the mixture into square toast shapes. This recipe will make 6 toasts.

7. Bake in the oven for 25-30 minutes, until golden brown

8. Allow to cool, then add your toppings

Topping Ideas

Real butter
100% peanut butter
100% peanut butter with apple or banana slices
Natural greek yoghurt with berries
Ricotta cheese with drizzle of raw honey or rice malt syrup
Ricotta cheese mixed with cream cheese and mashed banana

Storage / Freezing

Store the toasts in a container in the fridge for up to 2 days. To use, warm them gently in a dry frying pan. To freeze, separate the toasts with baking paper, then place in an airtight container. To use, defrost and warm gently in a dry frying pan.

2 Other Ways

Biscuits – Add some cacao nibs (or chocolate chips) or some sultanas, mix, then use smaller spoonfuls to make into biscuits. Spoon the mixture onto the baking tray, then flatten a little.
Dessert – Place some frozen bananas in a processor and mix until it forms an ice cream. Don’t overly process because we want the ice cream a bit firm. Place ice cream in a thick layer on one toast, then top with another. Banana ice cream sandwiches – Yum!

Story behind this recipe

Our son goes through stages where he just wants cereals (a mix of rolled oats, puffed rice and corn, maybe even a Weetbix) for breakfast. I call these cereals cardboard and prefer to have them as a back up, so we have a deal – he can have cereal, as long as he lets me give him something more nutritious to start with. Most mornings, if I am well prepared, he doesn’t even get around to having cereal. This week however, I have not been prepared and so nearly everyday, he has had cereal. Today I wanted to break the habit again, so I created these cereal toasts. The cereal toasts are a combination of the cereal (or I call it cardboard) he loves but mixed with a whole lot of real food goodness to boost the nourishment. We added toppings which include protein and good fats to help keep us all fuller for longer.

Just a reminder, you don’t need to be a master chef, or have a big spotless kitchen to make awesome nutritious meals or snacks for your family.

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