OPTION 3. Module 1 RECIPES

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Franklin Cain
5 years ago
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1 OPTION 3 Module 1 RECIPES

2 Contents Boiled Eggs PAGE 4 Tahinziki Dip / Sauce PAGE Coconut Oil Popcorn PAGE 6 Caramelised Apple Pancake Pie PAGE 7 Meatballs PAGE 8 Meatball Kebabs PAGE 9 Sweet Chickballs PAGE 10 All Purpose Soup Base PAGE 11 Minestrone Soup PAGE 12 Sticky Simmering Marinade PAGE 13 Sticky Simmered Chicken Strips PAGE 14 Simmered Marinated Tofu Strips PAGE 15 Slaw Salad PAGE 16 Rice Paper Rolls PAGE 17 Tuna, Egg & Bean Rice Salad PAGE 18 Egg Sandwich Filling PAGE 19 2

3 Recipe Book Notes KEY Can be prepared ahead T Freezable Refined Sugar Free GF Gluten Free ABOUT BAKING TIMES Baking times is a tricky one. The baking times included here are what it takes in my oven but ovens do vary, so baking times may vary. If you know yours runs a little hotter than others, then adjust the time down and vice-versa. If you are unsure, err of the side of caution and set the timer for 5 minutes before my baking time, then test with a skewer. If it comes out clean, then you know it's cooked. COOK ONCE, USE 3 WAYS Life just seems to be getting busier, so my philosophy around cooking is to cook once, and find 3 ways of using it. This generally means I have a recipe as a base, but I can vary it at least 3 ways. This provides variety but it also means if I cook it, some I can freeze and pull out another day to use differently. For example a big batch of spaghetti bol mince for this weeks dinner, may become shepherds pie for dinner next week or spag bol 'party' pies for school. I have tried to infuse this philosophy into my lunchbox menus for you so once the ecourse is complete, you can use these recipes for other purposes. GETTING YOUR CHILD INVOLVED Research shows that when children grow food or help prepare food, they are more likely to eat it, and even try it if they haven t had it before. So it makes sense to get the kids in the kitchen. Get your kids involved in mixing, kneading, grating, and measuring ingredients. (For older kids, you can even turn this into a math exercise without them even realising it!) 3

4 Boiled Eggs Simple boiled eggs. A great protein and tummy filler. 2 cold eggs (or 3 if having the sandwich option) Recess Sandwich lunch option Non Sandwich and Vegetarian option 1. Put cold eggs in a saucepan and cover them with cold water. 2. Turn the stove to high, and bring the saucepan with eggs and water to a boil. Let it boil fully - the water should look like it s rolling. 3. Take the eggs off the heat, cover and leave sit for 10 minutes. This will give a firm yolk but still creamy. If you want a very hard yolk, leave sit for 15 minutes. 4. Strain water and run under cold water for a minute. This stops the eggs cooking further. Store unpeeled eggs in a covered container in the fridge (for up to a week). Devilled Eggs. Include in a salad. HOW TO EASILY PEEL A BOILED EGG This is a great little video I found after almost murdering my eggs to get the shell off. Hopefully this can help you get a perfectly peeled egg too. 4

5 Tahinziki Dip / Sauce T GF 1 tblspn fresh lemon juice 3 tblspns Tahini 1/2 garlic clove, crushed 1 cup natural Greek yoghurt Salt and pepper, to taste TIP: Simple dip full of good protein and fats to help keep tummies full. This recipe is a modification on my tzatziki dip/sauce recipe. It s great as a dip for vegetable crudites, but I also use it as a salad dressing or with with crackers or on a wrap. Slaw Salad 1. Use your food processor or blender to combine lemon, garlic and tahini - stir until the tahini is creamy (it sometimes gets clumps in it so make sure tahini lumps are gone). 2. Add yoghurt and combine well. 3. Season with salt and pepper to taste. 4. Refrigerate to thicken up again. 5. Once thickened, split into 2 and freeze one lot - we will use one batch this week for recess and in the salad dressing, the other batch you can use in another week. Store in an air tight container in the fridge. For the batch to be frozen, place some baking paper down tight on top of the dip and then seal the air tight container. Add a little cumin to the mix for extra spice. Also great with pita breads. 5

6 Coconut Oil Popcorn This makes a good size batch to be used a few times throughout the week. Watch also my video for this popcorn 3 ways. 1/2 cup corn kernals for popping 2 tablespoons Coconut oil Himalayan or Celtic Salt TIP: If this is too plain for your child, stir through 2 tspns of melted butter but reduce this over time. Healthy snack 1. Heat coconut oil over high heat. 2. Add liberal amount of salt to the oil. 3. Test if it s hot enough by putting a corn kernal in. If it starts to pop, then its ready to go. 4. Add the corn kernals. 5. Shake the pan to coat the kernals in oil and salt. 6. Let it sit and start popping. As popping increases, shake the pan again then put the lid on - but on an angle so air still gets out. 7. Keep shaking the pan sporadically. When you hear the popping slow right down, remove from heat. 8. Gently take the lid off so the steam escapes away from you. 9. Add some more salt and shake with the lid on again. Not suitable for freezing. Store in an air tight container. For a real treat food, try this Caramel Popcorn recipe. Or this Golden Popcorn Muesli Bar recipe. 6

7 Caramelised Apple Pancake Pie T GF (can be) This recipe started off as a breakfast recipe in our family but quickly became a lunchbox favourite. Slice in wedges for breakfast and fingers for the lunchbox. 1.5 cups self raising flour (GF works) 1 cup milk of your choice 2 eggs 1 tspn vanilla extract 80g butter 2 tblspns rice malt syrup 1 tspn cinnamon 2-3 tasty apples 1 tblspn chia seeds (optional) Tip: Serve for breakfast with yoghurt, a tspn of berry chia jam and small handful of nuts. Healthy Snack Option 1. Preheat oven to 180 degrees. 2. Mix SR flour, milk, eggs and vanilla extract until well combined - just throw it in your food processor to mix. Let batter sit. If your family is use to sweet pancakes, add some rice malt syrup to the batter mixture. 3. Peel, core and slice apples thinly. 4. In an oven proof pan or pie dish, melt butter on the stove. 5. Add rice malt syrup and cinnamon - stir to mix. 6. Add apple and keep stirring to coat them all in the butter syrup. 7. Allow apples to sit in bubbling liquid for about 3 minutes until they start to soften. 8. Sprinkle chia seeds over apples. 9. Pour the batter over the apples - some apples may rise in the mix - this is ok. 10. Place pan or pie dish in the oven and bake for 20 minutes. 11. Remove from oven and allow to sit for 5-10 minutes before cutting. It will come out puffed up a bit but will deflate a bit as it cools. Store in an airtight container. Freeze by placing baking paper between the pieces. Use bananas or pears instead of apples. Mix half SR Flour with some LSA (if allowed at your school). 7

8 Meatballs T GF This is such a versatile recipe. Make them in different sizes depending on how you want to use them. They freeze well too. 250 grams grass fed beef mince (or can use chicken mince - antibiotic and hormone free) Good splash of tamari sauce (gluten-free soy sauce) 1 tblspn passata 1/2 small zucchini grated 1/2 small carrot grated 1/2 small brown onion grated 2 tspn chia seeds (optional) Season with salt & pepper Tip: If your family aren t used to vegetables like this, reduce the amount and peel them. Meatball Wrap & Kebabs Meatball Minestrone 1. Put all of the ingredients into a bowl. 2. Mix well. 3. Form 20 small meatballs (about the size of a ping pong ball). Keep aside the number of meatballs you will need this week, and freeze the rest. You will need 3 for the meatball wrap, 4 for the meatball kebabs, 4 for the meatball minestrone. 4. Put in fridge for 30mins (allows flavours to marinate but not essential if time is short). 5. Preheat oven to 180 degrees. 6. Cook on a wire rack over a pan for 30 mins, turning midway. Freeze the balls prior to cooking. For the ones you cooked, store in an airtight container in the fridge. Use the mixture to create party pies. I always have a small batch of cooked meatballs in the freezer which I can add meatballs to minestrone soup for a fast dinner. 8

9 Meatball Kebabs This is such a versatile recipe. Make them in different sizes depending on how you want to use them. They freeze well too. 4 cooked and prepared meatballs 4 x cheese cubes 4 x cherry tomatoes 4 x baby spinach leaves 4 x chunks of capsicum 4 x skewer sticks TIP: Change the vegetables up to suit what your children will eat, but add one they aren t use to - just to start getting them use to it. Meatball Kebabs 1. Assemble the ingredients on the skewers - its best to assemble these on the day of packing but prepare the other elements. Prepare the ingredients and store separately - I use ziplock bags to store the components and then just assemble on the day. You could make these kebabs with the meatballs before cooking them in the oven, then cook them over the BBQ. Just serve the meatballs with sauce as a finger food. 9

10 Sweet Chickballs T GF This is an awesome vegetarian alternative to the meatball. Great on it s own on a roll and just as yummy heated and served as part of a main meal. 400g can chickpeas (drain & rinsed) 250g raw sweet potato 2 tspns Tahini 2 tspns Cumin 2 tblspns Chia Seed 1 egg Salt & Pepper 1/2 cup rice crumbs 1/4 cup flaxseed meal 1 tblspn herbamare vegetable salt Coconut Oil for baking TIP: There s plenty here for mum and dad too, or to freeze for another week. Chickball Sub Minestrone with Chickballs 1. Cut sweet potato into small chunks. 2. Throw chickpeas, sweet potato, tahini, cumin, chia & eggs in your food processor, and blend until smooth. 3. Add in salt & pepper, rice crumbs and flaxseed meal & blend until combined. 4. With moist (not wet) hands, take about 1/2 tblspn of mixture and roll into a ball, and put on a plate. Makes about 20 balls - keep 4 aside for soup, and 3 for the wrap. Freeze rest for another week. 5. Put plate in fridge for 30 minutes. 6. Preheat Oven to 180 degrees. 7. Melt 1 tblspn coconut oil in a pan in the oven. 8. Place herbamare on a plate and spread out with the back of a spoon. 9. Lightly roll the balls in the herbamare salt. 10. Place in the oven pan and roll them around in the coconut oil until all coated in oil. 11. Bake for 8 mins, then roll the balls around for another 8 mins - they should be nice and crunchy now. Keep in fridge in air tight container, can also be frozen before cooking. 10

11 All Purpose Soup Base T GF This is my all purpose Soup Base. Almost every soup I make starts with this base. 2 tblspns Coconut Oil 1 small brown onion 2 cloves garlic 1 stick of celery - sliced 1 large carrot - diced 1 bay leaf 1 tblspn dried italian herbs 1.5 litres bone or vegetable broth TIP: You can multiply this recipe out ot make a huge batch and freeze in separate containers. Great for quick dinner. Minestrone with Meatballs Minestrone with Chickballs 1. Melt coconut oil over medium heat. 2. Add celery, carrot, crushed garlic, bay leaf and herbs. 3. Stir so all vegetables are coated and cook until soft (about 5-7 minutes). 4. Add in the stock, cover and bring to boil. Then remove lid and simmer for 25 minutes. 5. Allow to cool. Split batch into 2 - we will use one half this week, freeze the other one for use in another week. Keep in fridge or freezer in air tight container. Minestrone soup Vegetable soup 11

Minestrone Soup T GF This is a versatile soup. Add Meatballs for a hearty meatasaurus version or the chickballs (or a can of bortolli or cannellini beans) for a vegetarian option.

12 Minestrone Soup T GF This is a versatile soup. Add Meatballs for a hearty meatasaurus version or the chickballs (or a can of bortolli or cannellini beans) for a vegetarian option. 1/2 batch of All Purpose Soup Base 1 zucchini - cut into big chunks 400g can tomatoes 1 tpsn rice malt syrup 4 cooked meatballs or chickballs Handful of baby spinach Salt & Pepper 1 tblspn amount of fresh parsley (add less if your kids are use to this) TIP: Plenty left for other lunches too. Freeze left overs. Minestrone with Meatballs Minestrone with Chickballs 1. In a large sauce pan, mix the All Purpose Soup Base with the canned tomatoes - stir. 2. Add in zuchini chunks (you can add in other veg at this time too - eg. mushrooms, capsicum, corn). 3. Bring to boil with lid on. 4. Add in the rice malt syrup, stir then simmer with lid on for 5 minutes. 5. Add the meatballs or chickballs and heat over low heat for 5 minutes. 6. Add baby spinach, salt & pepper to taste and parsley - stir gently until spinach has wilted a little and to ensure you keep the meatballs or chickballs whole. 7. Remove from heat. Keep in fridge in air tight container. If you wish to freeze left overs, freeze the meatballs and the minstrone soup separately. Add some cooked pasta Add bacon or chorizo or cannellini beans 12

13 Sticky Simmering Marinade Here s another recipe I use over and over again - this marinade can be used for a range of meats and vegetarian options. 3 tblspns Tamari 3 tblspns Rice Malt Syrup 1 cup broth 1/2 tspn fresh ginger 1/2 clove crushed garlic TIP: You could make this in advance and marinade the meat or tofu overnight if you would prefer not to cook it down, but it won t be as sticky Sticky chicken & slaw salad Sticky chicken rice paper rolls Sticky tofu Sticky tofu rice paper rolls 1. Put all ingredients into frying pan on the stove. 2. Over medium heat, stir until all combined. 3. Turn down to low heat. 4. Now add in whatever it is you are going to marinate - it generally takes about 20 minutes for the marinade to simmer down to form a sticky marinade. If you re cooking something (eg. drumsticks) which may take longer to cook through, keep adding another 1/4 cup of broth until cooked. Not suitable for freezing. Add meats such as chicken drumsticks, drummers, breasts, meatballs etc & cook them in the marinade. Tofu. 13

Sticky Simmered Chicken Strips This is a yummy flavoured and sticky chicken. You will need to pack wet wipes with this but it is always a favourite.

14 Sticky Simmered Chicken Strips This is a yummy flavoured and sticky chicken. You will need to pack wet wipes with this but it is always a favourite. Sticky Simmering Marinade 400g Chicken Thighs Sticky chicken and salad sandwich Sticky chicken & Slaw Salad Sticky chicken rice paper rolls TIP: This makes enough for 2 lunch options this week. 1. Get a batch of your sticky simmering marinade going. 2. Cut Thighs into strips. 3. Place the strips into the marinade. 4. Allow to cook for 8 minutes - stirring occasionally. 5. Turn strips over and cook for another 8 minutes. 6. The marinade should be getting sticky by now so keep turning the strips over in the marinade. 7. Remove from heat when the simmering marinade is sticky and almost gone. Allow to cool and then store in air tight container in the fridge. Not suitable for freezing. Add strips to quinoa salad. Serve with steamed vegetables. 14

15 Simmered Marinated Tofu Strips Another versatile recipe. I use this sauce for a range of meats and vegetarian options. 350g Tofu Sticky Simmering Marinade Sticky tofu Sticky tofu rice paper rolls TIP: This makes enough for the salad & rice paper rolls plus spare for mum or dad. Reduce quantity if needed. 1. Cut Tofu into 6 equal blocks. 2. Cover a plate with paper towels. 3. Place Tofu on top of paper towels, now place more paper towel on top. Put another plate on top and weigh it down with something heavy - this squeezes the moisture out of the tofu - allow it sit for 30 minutes. 4. Cut tofu into finger width strips - will end with 12 strips. 5. Get a batch of the sticky simmering marinade going on the stove. 6. Add your tofu strips. Keep stirring and turning for about 20 minutes. Towards the end, the marinade will be thickening and getting sticky. 7. Remove from heat when its really thick and sticky. Allow to cool and then store in air tight container in the fridge. Not suitable for freezing. Add strips to quinoa salad. Serve with steamed vegetables. 15

16 Slaw Salad This is a real simple salad. Just add a protein and you ll have a great lunch. 1 cup of shredded cabbage 1/2 carrot grated 2 tspns sultanas 1-2 tblspns of Tahinziki dip/sauce Sticky Chicken or Sticky Tofu Salad 1. Combine the cabbage, carrot and sultanas - I get the kids to use their hands for this - store this in a container in the fridge - on day of assembly, stir through 1-2 tblspns of Tahinziki Dip/Sauce. TIP: This makes one large salad or 2 smaller salads. Combined salad will stay crisp in an airtight container in the fridge. Add the sticky chicken strips or sticky tofu strips. Add egg and avocado with some pepitas. 16

Rice Paper Rolls Rice paper roll sheets Hot water Shredded lettuce Thin carrot, celery and cucumber sticks Avocado slices Sticky Chicken Strips or Sticky Tofu Fingers Rice Paper Rolls tend to be a

17 Rice Paper Rolls Rice paper roll sheets Hot water Shredded lettuce Thin carrot, celery and cucumber sticks Avocado slices Sticky Chicken Strips or Sticky Tofu Fingers Rice Paper Rolls tend to be a winner and you can pretty much add whatever filling you wish. This recipe is for a simple version. Please add herbs etc to suit your tastes. Non-Sandwich Option Vegetarian Lunch Option 1. Put hot water in a large dish. 2. Moisten a tea towel and lie it flat on your bench. 3. Place a single rice paper roll sheet in the hot water. 4. Wait for rice paper roll to soften. 5. Lay rice paper roll on moist tea towel. 6. Place ingredients in the middle of the rice paper roll with space at the top and bottom. 7. Fold up the bottom, then down the top, then roll from one side to the other to close the roll. 8. Place the rice paper roll on baking paper in the lunchbox, then separate the rolls with baking paper - this stops them from sticking together and to the bottom of the lunchbox. Not suitable for freezing. Replace the chicken or tofu with tuna. Add some sprouts and some fresh herbs like basil and mint for extra flavour. 17

18 Tuna, Egg & Bean Rice Salad 3 tblspns olive oil 1 tblspn lemon pinch of rapadura sugar (optional) salt and pepper to taste 1 cup cooked brown rice (Use your bone broth to cook rice) 8 green beans, lightly steamed 1/4 corn cob with corn cut off 1/4 red capciscum diced 95g tin Tuna in Springwater 1 boiled egg This salad is tasty and filling - it contains wholegrains for longlasting energy and 2 forms of protein, plus of course a serve of vegetables. You could even add orange segments to it if you wanted to add a fruit for an all rounded fruit, veg, carb, fats and protein dish. Non-Sandwich Option Vegetarian Lunch Option 1. In a jar, add olive oil, lemon juice, sugar - put lid on and shake until well combined. Add salt & pepper to taste and shake again. Set aside in the pantry. 2. Place rice, beans, corn, capsicum in a bowl and mix together - place this in a container in the fridge. On the day of assembly, you will combine the rice salad with the can of tuna, then add the dressing and stir through. Then add the boiled egg on top. *can be replaced with 1 cup of wholemeal or GF plain flour. Keep in fridge in air tight container. TIP: This is enough for one large salad or 2 smaller salads. Change from brown rice to quinoa for a more nutrient dense salad. Replace tuna with a different form of protein - eg. chicken, beef, chickpea, beans, tofu etc. 18

Egg Sandwich Filling Egg Sandwichs are so easy, and so filling. 1 boiled egg 1 tspn butter Salt and Pepper TIP: This is great to eat like this for afternoon tea or put onto rice cakes.

19 Egg Sandwich Filling Egg Sandwichs are so easy, and so filling. 1 boiled egg 1 tspn butter Salt and Pepper TIP: This is great to eat like this for afternoon tea or put onto rice cakes. Sandwich option 1. Peel and cut the boiled egg in quarters. 2. Mash with the back of a fork. 3. Add butter and salt and pepper. 4. Mash again with the fork to combine it all. Yummo. Keep in fridge in air tight container. Add a little curry powder for curried egg. Add a tspn of mayonnaise and mix. 19

Contents. Chia Seed Cookies PAGE 6. Crepe PAGE 4. Banana, Cream Cheese & Honey Crepe PAGE 5. Bacon & Vegetable Frittata PAGE 7

Contents. Chia Seed Cookies PAGE 6. Crepe PAGE 4. Banana, Cream Cheese & Honey Crepe PAGE 5. Bacon & Vegetable Frittata PAGE 7 Module 3 RECIPES Contents Crepe PAGE 4 Banana, Cream Cheese & Honey Crepe PAGE 5 Chia Seed Cookies PAGE 6 Bacon & Vegetable Frittata PAGE 7 Vegetable Frittata PAGE 8 Meat & Vegetable Sausage Roll PAGE