cildren eat healthy galway
cildren eat healthy galway

Carrot Cake Flapjacks

These flapjacks are easy and quick to make and contain a surprising ingredient,  a raw vegetable. They look and taste really nice. They also contain a great carbohydrate (oats), protein (nuts or seeds) as well as the vegetable (grated carrots). They can also be made gluten free or nut free

Carrot cake flapjacks

Ingredients

  • 120 g oats (can be gluten free oats)
  • 40 g any nuts or sunflower seeds
  • 60 g raisins or other dried fruit 
  • 220 g grated carrot
  • 1- 2 tbsp maple syrup or other liquid sweetener
  • 1 tsp vanilla extract
  • 60 ml oil
  • 1 1/2 tsp ground cinnamon

Instructions

  1. Pre-heat the oven to 180°C (fan)
  2. Grease and base line a 20cm square cake tin.
  3. Blend all the ingredients togther using a food processor, high powered blender or a hand stick blender. If using the latter you may need to add a tiny bit of cold water to ensure it all comes together. 
  4. Spoon into your prepared cake tin and smooth over the surface. Bake for 25-30 minutes until firm and slightly browned on top.
  5. Remove from the oven and immediately cut into squares or bars using a sharp knife. Then leave to cool in the tin.
Recipe is slightly adapted, courtesy of Sneaky veg https://www.sneakyveg.com/carrot-cake-oat-bars/#wprm-recipe-container-5751

Coconut and Chocolate Treat Recipe

Coconut Macaroons Recipe 
 
macaroon
They have just 5 ingredients, are gluten and dairy free and vegan. 
 
220 g desiccated coconut
60 g ground almonds
90 g solid coconut oil
125 ml maple syrup
75 g dark chocolate (I used 60% dark chocolate) 
 
1. Preheat the oven to 180’C fan
2. Add all the ingredients except the chocolate to your food processor and blend until you have a  sticky mixture (about 1 minute).
3. Line a baking sheet with baking paper.
4. Roll the mixture into tightly packed balls (about 12) and place them on the baking sheet. Press them down gently with your palm.
5. Bake for about 12 minutes until golden.  Remove them and let them cool fully.
6. Meanwhile, melt the chocolate.
7. Dip the fat bottom of each into the chocolate, then drizzle the remaining chocolate over the tops.
8. Leave them in the fridge to set
 

Meatless or Veggie Burgers

This is a great recipe for a meatless or veggie burger, packed with lots of good ingredients like brown rice, beans and lentils. Great for kids and all the family who might not like beans and lentils. I particularly like their colour as they look quite like other burgers. Many veggie burger recipes are too dry and crumby but not these. 

 Veg burger Aileen Cox

 

60g red lentils

120g green lentils

100g brown rice

1 medium onion, finely chopped

2 cloves garlic, crushed

140g peas

140g sweetcorn

400g tin kidney beans, drained

2 tablespoons flaxseed

1/4 teaspoon ground cumin

1/4 teaspoon dried coriander

1/4 teaspoon mild chilli powder

80g breadcrumbs

30g fresh coriander, finely chopped 

pepper, to season

2 eggs

 

  1. Cook the lentils and rice as per the packs instructions.
  2. Heat a little oil in a frying pan. Add the onion and sauté for about 3 minutes, until soft. Add the garlic and cook for another 2 minutes until soft but not browned.
  3. Place the lentils, the rice and the remaining ingredients, except the egg, in a bowl and mix well.
  4. Whisk the eggs in a separate bowl and then add to the rest of the ingredients. 
  5. Take a couple of tablespoons of the mixture and, using your hands, shape into a baby-sized  burger. Repeat.
  6. To cook the burgers, heat about 1 tablespoon of oil at a time in a frying pan over a medium heat. Place a few burgers on the pan and cook for about 4 minutes. Then flip them over and cook for a further 4 minutes the other side. They should be lovely and golden brown.

 

I made 2 small changes to this recipe:

  • I mashed the lentil and beans mixture very well so it wasn’t a chunky texture.
  • I used all green lentils instead of any red lentils. 

 

This recipe comes from Aileen at babyledfeeding, https://www.babyledfeeding.com/recipes/baby-veggie-burgers-updated-recipe-baby-led-feeding-cookbook/

  • You can omit the peas, sweet corn and fresh coriander of course,  if you wish.
  • You can make these burgers mini as above or larger, if you wish.

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.

Sugar free flapjacks recipe

These are naturally sweetened flapjacks, with apples, sultanas and cinnamon. These flapjacks contain a great carbohydrate (oats), a fruit (apple sauce) as well as protein and fibre (ground almonds and flaxseeds). They are also completely sugar free (bar the added fruit) so are a great breakfast, snack or on-the go option.
flpjacks

Ingredients

  • 2 medium apples
  • 1 tbsp water
  • 120 ml oil (I used melted coconut oil)
  • 50 g ground almonds
  • 200 g oats (can be gluten free oats)
  • 1 tbsp flaxseeds
  • 1 tsp ground cinnamon
  • 60 g sultanas

Instructions 

  1. Grease and line a 20cm square baking tin with baking paper. Pre-heat the oven to 180°C (fan).
  2. Peel, core and chop the apples. Place in a saucepan with 1 tbsp water. Cook over a low heat for 10 minutes, until soft and breaking up. Stir occasionally to avoid sticking.
  3. Stir in the remaining ingredients, mix thoroughly and transfer to the prepared tin.
  4. Press down until the surface is even and bake in the oven for 25 minutes until golden on top.
  5. Remove from the oven and allow to cool in the tin before cutting into squares.
This is a slightly adapted recipe, courtesy of Sneaky Veg: https://www.sneakyveg.com/naturally-sweetened-apple-and-sultana-cinnamon-flapjacks/

Apple Crumble Recipe

 This is is a healthier version of a fruit dessert, the all time classic Apple Crumble.
 
Its gluten free (if you use gluten free oats), dairy free and vegan.
 
This can be prepared up to two days in advance and then baked on the day. 

Crumble

Ingredients

For the filling:

3 large apples

3 tablespoons of maple syrup or agave

I tablespoon of water

1/2 teaspoon of cinnamon

 

For the crumble:

2/3 cup of oats

1/3 cup of oat flour (oats blended) 

2 tablespoons of maple syrup or agave 

3 tablespoons of coconut oil, melted

 

Method

1. Peel, quarter and chop the apples into wedges. 

2. Add them to a saucepan on medium heat with the water, 3 tablespoons of syrup (or agave) and the cinnamon. Cook for 5-7 minutes, stirring occasionally.

3. Then add them to your dish.

4. For the crumble, combine the oats and oat flour. 

5. Then mixed in the melted coconut oil and the 2 tablespoons of syrup (or agave).

6. Sprinkle the crumble generously over the top and bake at 190°C fan for about 25 minutes until the crumble is golden. 

 

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/

Cheesy rice muffins

These are a great all-in-one lunchbox recipe as it contains lots of proteins (including eggs). I really like how this recipe uses rice as the carbohydrate, and it maybe a popular change sometimes from sandwiches. They're also very quick and easy to make especially if you have leftovers; including rice and any leftover proteins (including turkey). The recipe is very flexible, think of it as similar to a  frittata so you can different ingredients and vary the proportions. Its great too as you can add any kind of veg, raw, frozen or cooked (examples include chopped peppers, frozen sweetcorn, cooked broccoli etc). Of course these muffins are great any time of the day, including breakfast and can be eaten hot as well. 
 
chhesy rice muffins
Indeed it can be made dairy free by omitting the cheese or substituting with a dairy free cheese. It can also be made vegetarian by omitting the chicken or substituting with a vegetarian protein like tofu. 
 
Ingredients:
125g cooled, cooked basmati rice (I use brown basmati rice)
250g cooked, chopped chicken 
200g grated cheese 
3 eggs, lightly beaten
1/2 tsp. medium curry powder (you can omit it or adjust according to taste)
salt and pepper (if required)
 
1. Preheat the oven to 200’C fan. Grease a 16-hole muffin tin. I like to use a silicone tin. 
2. Place all the ingredients except 1/4 of the cheese in a large bowl. 
3. Mix well to combine everything.
4. Spoon into the prepared muffin tins, then sprinkle the tops with the remaining cheese (if using).
5. Bake for about 15 minutes, until the muffins are firm to touch and light golden. 
6. Allow them to cool in the tin for 5 minutes before moving onto a wire rack to cool completely. 
 
Recipe courtesy of SuperValu 'Eat Well for Less' brochure.

Three- ingredient strawberry ice cream recipe

This is a super ice cream made from just fruit (and a little vanilla), perfect as something sweet and cool for hot summer days. There are other recipes like this, made with just banana but I like the idea of adding strawberries to give a richer colour.
 

Ingredients

20 strawberries, hulled & chopped

2 bananas, sliced

1 teasp. vanilla extract

 

Its super easy to make, with just 3 steps: 

Method

1 Combine three-quarters of the chopped strawberries with the banana slices. Place in the freezer for 3-4 hours. Place the remaining chopped strawberries in the fridge. 

2  Transfer the frozen fruit to a food processor. Whizz for five minutes or until creamy. Stir in the vanilla extract and reserved strawberries. 

3 Serve immediately as soft serve ice cream, or freeze in an airtight container for 2-3 hours. Allow to sit at room temperature for 2-3 minutes before scooping and serving. 

 

 Strawb ice on the left is the soft-serve ice-cream and on the right is the frozen one.

 

This recipe is courtesy of Bord  Bia - https://www.bordbia.ie/lifestyle/all-recipes/three-ingredient-strawberry-ice-cream

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 Childrens Choc Flapjacks Recipe

Here’s a great recipe for ‘choc’ flapjacks. They are actually 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 recipe even works well for those that don’t like sweet potato (either the texture or taste) as no one would know they have sweet potato hidden in it. They hold together very well and don't crumble easily so perfect as a wholesome snack or breakfast, or on the go. They also freeze really well and defrost quickly so I often have a supply of them in the freezer. We sometimes cover them with some dark melted chocolate too. 

Choc flapjacks 2

Ingredients:

2 cups of oats (200g) - can use gluten free oats

1 cup of sweet potato, peeled, cooked & mashed (200g)

1 cup chopped nuts and and/or seeds (optional)

1 cup dried fruit (of your choice)

2  eggs, beaten

4  teaspoons of your preferred liquid sweetener, such as honey (or more if you wish)

4 tablespoons of unsweetened cocoa powder

Method:

  1. Pre-heat the fan oven to 165 °C.
  2. Mix the sweet potato and cocoa thoroughly together in a bowl, until fully combined (with no orange colour left).
  3. Add the oats, dried fruit and nuts (if using).
  4. Add the eggs and sweetener, then mix well.
  5. Line a tin with greaseproof paper.
  6. Pack the mixture into the tin using your wooden spoon.
  7. Bake in the pre-heated oven for 20-25 minutes.
  8. Cool on a wire rack, then slice.
Adapted from a recipe by Nutritionist Edel Keaveney.
The above information is general only and does not apply to everyone. Contact Dr. Colette on +353 868347569 or email colette@growinghealthyeaters.ie to discuss personalised, healthy eating support or your fussy eating concerns.
 
 

 Dr. Colette Reynolds, PhD 

Nutrition & Childs Healthy Eating Coach

BA (Psych), MSc (Health Psych), PhD (Health Promotion), BTEC (Nutrition & Health Coaching), Member of UK Health Coaches Association, IINH Certified

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