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Change Classroom Habits with this Rainbow Class Party Platter!

Change Classroom Habits with this Rainbow Class Party Platter!

Bel Smith | September 5, 2019

This week my Year 3 son’s teacher left because she was offered a job closer to home. A class party was in order to wish her well.

 

In steps my gorgeous rainbow platter of fruit.

 

Some people think that kids need loads of food, usually packets of chips and lollies, to have an enjoyable party. That’s not really true. This rainbow class party platter  made the whole class pretty happy! The students all had fun, they stopped class work, they ate, they chatted and gave the teacher lots of cuddles. There wasn’t even any comments about there being no chips, lollies or cakes.

 

Now, here’s the thing…

 

It’s true, if there had been chips, lollies and cakes on offer, along with this delicious rainbow platter, many children would have gone for the processed food first. Why wouldn’t they?

 

Processed foods are made using science to create flavours and tastes which make even the most astute consumer tempted to eat them. But, if you simply don’t offer the choice, they don’t notice it and it certainly doesn’t stop them from having fun. One of the most fun things about a class party is getting out of doing class work and being with your friends. The food is a bonus.

 

I wanted to share this with the TWC community because sometimes it is our own adult perception of what kids expect or want that drives the choices we make. Party food doesn’t need to be laden with sugar and additives such as colours and flavours for kids to have fun. Some people think that real food is more expensive but this delicious array cost $38 which is about $1.50 per student.

 

What if you want to provide chips, lollies and cakes for a class party?

 

If you really believe these sorts of foods are needed for a class party, then it is suggested you consciously choose the packet foods by asking “what’s in my food?” Turn the packet around and read the ingredients. Choose packets which are not likely to cause an energy burst (and subsequent slump) or trigger behavioural issues.

Here are some tips for you.

 

Choose:
Plain chips or crackers over flavoured – many of the flavour enhancers are linked to behavioural issues, asthma or eczema.

 

Plain chocolate over flavoured chocolates – the darker the chocolate, the less sugar content.

 

Making a cake at home where you control the level of sugar.

Lollies that use natural colours rather than artificial colours.

 

 

Find more healthy, wholefood, kid-friendly recipes on Bel’s website, The Root Cause.

 

Gluten-Free, Gut Healthy Green Banana Flour Pancakes

Gluten-Free, Gut Healthy Green Banana Flour Pancakes

Natural Evolution | August 29, 2019

 

Super simple, super delicious pancakes made with gut-healthy green banana flour. What more could you want?

 

Ingredients

1 ⅓ cup Natural Evolution Green Banana Flour
3 teaspoons of baking powder
1 teaspoon of vanilla essence or vanilla bean paste
⅓ cup sugar (can use coconut sugar, rapadura or similar, if using honey reduce to 2 tablespoons)
2 eggs (whisked)
1 ¾ cup milk (can be almond, coconut, or whatever your preferred option)
Butter or coconut oil for cooking
Maple syrup, fresh fruit for serving

 

Method

1. In a large bowl add Natural Evolution – Green Banana Flour and baking powder, making a well in the middle.

 

2. Add milk, vanilla, eggs and sugar mixing between each addition until well combined.

3. Heat a large frying pan with medium heat.

4. Grease pan with butter or oil. Using a large spoon, dollop mixture into pan, cook pancakes for approximately 2 minutes, until bubbles appear on surface.

5. Turn and cook for a further 1-2 minutes or until cooked through.

6. Transfer to plate.

7. Repeat with remaining mixture ensuring to grease pan with butter or oil between batches.

Serve as desired – Enjoy! This is the easiest, fluffiest pancake recipe ever and the best part it’s gluten free and really good for you tummy!

Chocolate Hemp Protein Brownies

Chocolate Hemp Protein Brownies

Summer Hill Pantry | August 8, 2019

 

A decadent choc treat packed with protein – whether it’s a busy day in the office, classroom or gym these brownies will power you through!

Ingredients

½ cup hemp protein powder or hemp seeds, blended into a flour
400g Summer Hill Pantry Chocolate cake mix
3 eggs
½ coconut oil
¼ cup milk
200g dark chocolate – roughly chopped and softened

Method

1. Preheat the oven to 190 degrees fan forced.

2. Line brownie pan with baking paper.

3. Blend protein powder with cake mix.

4. Whisk eggs, coconut oil and milk. Incorporate two mixtures until well combined. Fold through chocolate pieces.

5. Transfer batter to prepared tin.

6. Bake for 40 minutes.

How to Cook Quinoa

How to Cook Quinoa

Laini Oldfield | June 19, 2019

 

Quinoa. Keen-wah. Kee-noa. Kwi-noo

 

However you say it (it’s keen-wah by the way), it’s a fancy word but it doesn’t have a fancy cooking method.

At all.

It’s cooked just – like – rice.

Yep, it’s that easy.

However, you cook rice, cook your quinoa the same way.

Note: 1 cup of uncooked quinoa makes 3 cups of cooked quinoa.

 

How to Cook Quinoa

Directions:

For pre-soaked quinoa:

Go you! Your quinoa to water ratio is 1:1.

For un-soaked quinoa:

Your quinoa to water ratio is 1:2.

1. Add quinoa and water to a pot and bring to the boil.

2. Reduce heat to a simmer and cook for 10-15 minutes with the lid on.

3. You’ll notice the quinoa seeds will sprout ‘tails’ and become somewhat translucent. It’s then you know it’s all done!

4. Remove the lid and leave to sit until all liquid is completely absorbed.

5. Fluff the quinoa lightly with a fork.

 

So now you know how to cook it. Did you know it’s soooo much better for your health (and the taste of the quinoa) if you rinse and soak it first? Check it out…

Why Rinse Quinoa?

Never rinsed quinoa before? Nothing tricky here. Just place quinoa in a fine strainer and wash with water!

Extra points for rubbing the seeds between your fingers.

You may be tempted to skip this step. Don’t. If you don’t wash away the thin saponin coating on this tiny seed, your quinoa will taste bitter.

 

Why Soak Quinoa?

Not everyone soaks quinoa before cooking, and even I have been known to cook it without soaking when I haven’t planned ahead properly.

But… if you want a comfy tummy and the benefit of allll that nutritional goodness then you might want to!

Because though cooked, it may not be very digestible, and this method may be downright harmful to your gut.

Soaking your nuts, grains, seeds and legumes is essential for proper nutrient absorption and optimal digestion.

It also:

  • Removes bitterness (the saponins)
  • Breaks down phytic acid so nutrients can be absorbed properly
  • Reduces anti-nutrients
    Anti-nutrients are substances designed to protect the plant from being consumed. They do this by causing digestive irritation to the one eating it! Anti-nutrients are in most all plant foods, and without proper preparation to reduce them, they can bind to and inhibit nutrient absorption which interferes in the function of certain organs.

So soak your quinoa people!

How to Soak Quinoa

 

You’ll need: 1 cup Quinoa, 2 cups Water, a pinch of Sea Salt, and 1 Tbsp Apple Cider Vinegar.

1. Combine the above in a bowl.

2. Leave overnight (or 12 – 24 hrs)

3. In the morning, add warm water and stir. You’ll see a bunch of foam rise to the top.

4. Tilt the bowl to pour out the water and foam.

5. Add more water, stir and pour out again. Repeat until the water runs clear and there’s no more foam.

You’re removing anti-nutrients and bitterness so don’t skip this part.

Wanna know some mind blowing facts about quinoa and how it can and will absolutely help your health when you eat it? Check out this POST. We’ve added some delish recipes there, too.

Pump Up the Nutrients with this Quinoa Fruit Crumble

Pump Up the Nutrients with this Quinoa Fruit Crumble

Laini Oldfield | June 10, 2019

Our family are fruit crumble l-o-v-e-r-s. Dessert, breakfast, school lunches…. doesn’t matter. With all the goodness in this meal, you don’t need to reserve it for dessert!

You’ll sense the difference between this crumble and the ultra-sweet supermarket versions. And everyone I’ve served this up to says they love it. It’s delicious and they can sense it’s doing their insides some good! Even my super honest nieces and nephews agree 😉

This is a super versatile recipe! A few notes:

  • Use whatever fruit you have on hand
    A great ‘make the day before you go food shopping’ meal, you can use whatever in-season fruit you have left over from the week. I used about 8 small apples, a small tray of rhubarb, a cup or two of frozen berries and a few random strawberries I had sitting in the fridge. Pear and rhubarb go great together FYI.
  • Add whatever ‘boosters’ you have on hand
    I’ve included a few nutritional ‘boosters’ in this recipe because I love to squeeze ’em in at every chance I get! I used hemp seedschia seeds and maca powder here. You can sub them out altogether or swap ’em out for something else. Use your health needs for motivation. For example, if you’re working on your gut – you might like to add a little slippery elm powder and banana flour. Immune system need a boost? Throw in some of nature’s vitamin C powder – camu camu powder!
  • Leave the sugar out or add it in. It’s up to you and your taste buds!
    I often leave the coconut sugar out and just sprinkle a little maple syrup over the top. 
  • The addition of quinoa gives this meal a crazy super nutrition boost, but if you prefer a more crispy, crumbly topping, try subbing it out for oats – still totally nutritious.

Ingredients:

Filling

  • Fruit of your choice (see note above)
  • Juice of 1 x lemon
  • 1 tspn ground ginger (any excuse to add the super healing ginger in – the better!)
  • A drizzle of rice malt syrup (for extra sweetness without the fructose. Use maple syrup / coconut sugar if you don’t have rice malt syrup on hand)
  • A splash of water if needed.
Crumble
To serve
Yoghurt / cream / ice cream of choice.

Directions

1. If you don’t have cooked quinoa on hand, pop that quinoa on the boil now (1 cup quinoa : 2 cups water. Once it boils, reduce to a simmer for about 15 mins or until all the liquid is soaked up. Fluff with a fork).

2. Preheat oven to 180°C. 

3. Chop fruit into pieces around 2cm wide and pop into a fry pan on low-medium heat with the rest of the filling ingredients.

4. Let simmer for a few minutes until partly cooked, but not mushy.

5. While that’s goin’ on, throw together the crumble ingredients and add in the cooked quinoa.

6. Assemble the crumble by layering the fruit (with the juices from the pan – don’t leave that behind!) on the bottom of a large baking dish, and pop the crumble mixture on top.

7. Cook for 15 mins, or until you feel the top is cooked / browned / crispy enough.

 

Enjoy that bowl of delicious real food goodness!

Cold Killer Elixir

Cold Killer Elixir

Jordan Oldfield | June 3, 2019

THIS awesomeness is what we have affectionately dubbed the “Cold Killer” in our house.

It’s Jordan’s creation that’s getting quite a name for itself! Friends and family come running for it when they’re sick.

It’s not for the faint hearted, and it’ll stop any colds and flu’s in their tracks!

(You can down play it by watering it down, adding more honey and less cayenne pepper).

Ingredients:
1 tbsp grated fresh ginger 
1 tbsp grated fresh turmeric (or turmeric paste)
1 lemon, juiced
1 tbsp raw honey
1/2 tsp cayenne pepper (to activate the turmeric)
500ml Water

 

Method:
Add all ingredients to water, heat to desired drinking temp.
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