cildren eat healthy galway
cildren eat healthy galway

Healthy, Crunchy Granola Recipe

This is a great recipe for healthy granola, as most shop-bought granolas have a high amount of added sugar. Making homemade granola is also much cheaper than buying it. 

It tastes sweet as its flavoured with vanilla and cinnamon (but doesn't taste like coconut). For this recipe I use:

  • coconut sugar (as it has a deep rich flavour)
  • coconut oil (widely available in most supermarkets) to add more flavour
  • agave (though its a very processed sugar, it tastes sweeter than sugar) so you can use less.

It requires 6 ingredients and then you can add in other optional ingredients to suit.

This can be stored in an airtight container for a few weeks or also frozen for later use so I always make it in bulk. 

Granola with pomegranateServed with pomegranate seeds and green grapes

 

6 cup oats (I use the jumbo oats, rather than the quick cooking ones) 

1/4 cup coconut sugar 

1/2 cup coconut oil, melted

1/3 cup agave sweetener

2 tsp vanilla extract

1 tsp cinnamon 

 

Optional add-ins: 

Coconut chips

Any kind of seeds 

Any kind of dried fruit 

Any kind of nuts

 

  1. Mix oats, coconut sugar and cinnamon together. 
  2. In a separate bowl, whisk together the melted oil, sweetener and vanilla. 
  3. Pour over dry mixture and keep stirring to coat thoroughly.
  4. Spread on a lined or non-stock baking tin and bake at 155 °C (fan oven) for up to 30 minutes. 
  5. Stir frequently (every 5 minutes) to ensure even baking. Once it is done it looks golden brown.
  6. Add the nuts and seeds for the last 5 minutes of cooking if you want them toasted or add all the optional add-ins after its finished baking. 

 

Adapted from https://www.superhealthykids.com/homemade-granola-only-5-ingredients/

A kid-friendly, vegetable soup recipe

As the weather is getting colder this is a great recipe for a super easy, quick and nutritious soup: Curry Squash Soup. Its made all the quicker with a bag of frozen squash thats chopped and peeled already. Likewise frozen onions that are peeled and chopped can also be used- both are available from Tesco.

Delicious fish 'meatball' recipe (for even the most reluctant fish eaters)

The best fish 'meatball' recipe ever.

The recipe uses fish, which is such a super food. Tuna is a great option for those who find oily fish too strong as its more ‘meaty’ in texture and doesn’t have a distinctive colour (like salmon). The key is to use tuna that’s freshly caught or frozen quickly and it will have absolutely no ‘fishy  taste or smell’.

Healthy snack or breakfast recipe: 'Choc Flapjacks'

Here’s a fab recipe for ‘choc’ flapjacks made with a vegetable- sweet potato that’s cooked and mashed. Think of mashed banana or apple sauce, its similar in that it holds the oats together and provides moisture so they’re not dry. This even works well for those that don’t like sweet potato (either the texture or taste) as no one would know it has sweet potato hidden in it.

The above information is general only and does not apply to everyone. If you’re looking for personalised, healthy eating support and advice for your child, why not consider booking a consultation with me? Email me at colette@growinghealthyeaters.ie
 
 
Expert help is available in Galway or Online. 

 Book a Consultation or Talk Today

Dr. Colette Reynolds
BA (Psych), MSc (Health Psych), PhD (Health Promotion), Member of AHPI, BTEC (Nutrition & Health Coaching), IINH Certified
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