cildren eat healthy galway
cildren eat healthy galway

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.

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/

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 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
 
 

Dr. Colette Reynolds
 
Nutrition Coach & Child's Healthy Eating Specialist
  
BA (Psych), MSc (Health Psych), PhD (Health Promotion), BTEC (Nutrition & Health Coaching), Member of UK Health Coaches Association, Member of AHPI,  IINH Certified
Get My Top 10 Tips for Growing Healthy Eaters 
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