Contents. Muesli PAGE 6. Apple Puree PAGE 4. Frozen Yoghurt & Apple Puree PAGE 5. Frozen Yoghurt & Muesli PAGE 7. Anzac Biscuit Balls PAGE 8

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Osborne Robinson
6 years ago
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1 Module 4 RECIPES

2 Contents Apple Puree PAGE 4 Frozen Yoghurt & Apple Puree PAGE 5 Muesli PAGE 6 Frozen Yoghurt & Muesli PAGE 7 Anzac Biscuit Balls PAGE 8 Baked Beans PAGE 9 Bean Nachos PAGE 10 Bacon & Egg Pies PAGE 11 Creamy Avocado Pasta Salad PAGE 12 Asian Tofu Salad PAGE 13 Custard PAGE 15 Ghee PAGE 16 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

Apple Puree T GF This recipe is so simple and versatile. Eat on it s own, serve as a side, make it into a sweet treat. This brings back memories of my childhood.

4 Apple Puree T GF This recipe is so simple and versatile. Eat on it s own, serve as a side, make it into a sweet treat. This brings back memories of my childhood. 3 sweet organic* apples (pink lady, royal gala) Enough water to cover apples 1/2 tspn cinnamon *apples are one of the most sprayed fruits so try to buy organic if you can afford to TIP: Puree and freeze other fruits so you have different options to choose from. ANOTHER 2 WAYS TO USE THIS RECIPE Add cinnamon for a little extra spice. Leave as quite chunky and serve as a side with dinner. Lunchbox recess item 1. Wash the apples per instructions for washing (this module). 2. Dry and peel apples. 3. Slice thinly. 4. Place in a saucepan and cover with just enough water to cover them. 5. Add cinnamon. 6. Bring to boil, then reduce heat so only just bubbling. 7. Simmer for 12 minutes, giving the apples a gentle prod every few minutes or so just to keep pushing them down under the water. 8. At 12 minutes, check apples for tenderness. If tender go to 9. If not, continue to simmer until tender. 9. Puree in your blender of processor. 10. Separate into 3 batches, allow to cool (not steaming) before storing per instructions. Keep 2 batches aside and store in sealed ziplock bags or air tight containers in the fridge. Freeze the other batch for later use. 4

5 Frozen Yoghurt & Apple Puree T GF This recipe makes a great frozen snack after school or a nice cold recess option. 1/2 cup Natural Greek Yoghurt 2 tblspns Apple Puree (see recipe) Healthy Snack Option 1. Option 1: Spoon apple puree on top of the yoghurt 2. Option 2: Stir apple puree through the yoghurt 3. Freeze Place in air tight small tubs and freeze. Add milk of your choice and turn into a smoothie Layer yoghurt with muesli then puree, then yoghurt with muesli and then puree for a great breakfast option. 5

Muesli GF I love this muesli recipe. I use it in so many ways. For breakfast, as a topping for yoghurt, in Anzac Biscuit Balls, rolling foods in it. The list goes on.

6 Muesli GF I love this muesli recipe. I use it in so many ways. For breakfast, as a topping for yoghurt, in Anzac Biscuit Balls, rolling foods in it. The list goes on. 2 cups oats 1 cup coconut shredded 1/4 cup pepitas 1/4 cup sunflower seeds 1/2 tspn cinnamon 100g butter (organic) 1/3 cup rice malt syrup BONUS: This makes heaps. Breakfasts and snack options for mum & dad too. TIP: Make dairy free - replace butter with coconut oil. Adjust cooking time to suit. Healthy Snack Option 1. Pre-heat oven to 180 degrees and line a baking tray with baking powder 2. Mix dry ingredients 3. Melt butter and rice malt syrup 4. Stir butter mixture through dry ingredients until all wet 5. Spread the mixture out in a single layer on the baking tray 6. Cook for 8 minutes, then stir turning the mixture over 7. Cook for another 8 minutes. Adjust the timing based on the level of goldenness your family prefers. 8. Cool on tray 9. Crumble / break up mixture with your hands - then store per instructions. Do not freeze. Store in glass air tight jar preferably. Serve on top of yoghurt Use in Anzac Biscuit Balls. 6

Frozen Yoghurt & Muesli T GF This recipe makes a great frozen snack after school or a nice cold recess option. 1/2 cup Natural Greek Yoghurt 2 tblspns Muesli (see recipe) Healthy Snack Option 1.

7 Frozen Yoghurt & Muesli T GF This recipe makes a great frozen snack after school or a nice cold recess option. 1/2 cup Natural Greek Yoghurt 2 tblspns Muesli (see recipe) Healthy Snack Option 1. Option: 1 Stir muesli through the yoghurt 2. Option 2: Place muesli on top of the yoghurt 3. Then Freeze 4. Option 3: Freeze yoghurt then add muesli topping before you put it in the lunchbox Place in air tight small tubs and freeze. Add milk of your choice and turn into a smoothie Layer yoghurt with muesli then apple puree, then yoghurt with muesli and then apple puree for a great breakfast option. 7

Anzac Biscuit Balls T GF 2 cups of muesli (see this weeks recipe) 8-10 Medjool room temperature dates Splash of vanilla This recipe was named by our daughter because they reminded her of Anzac

8 Anzac Biscuit Balls T GF 2 cups of muesli (see this weeks recipe) 8-10 Medjool room temperature dates Splash of vanilla This recipe was named by our daughter because they reminded her of Anzac Biscuits. Getting the kids to name the foods I make, is one of the ways I get them to take ownership of it. Works nearly all the time. Healthy Snack Option 1. Put dates & vanilla in a food processor & blend until smooth 2. Stir muesli into dates 3. Take out a dessert spoon full, and using wet hands squeeze the mixture tight in your hands to join the mixture 4. Now squeeze into a ball. FREEZING / STORING INSTRUCTIONS Store in fridge or freezer in an air tight container. Flatten out and bake into a biscuit Serve in a bowl with some yoghurt and frozen berries. 8

Baked Beans T GF 1 tblspn coconut oil 1/2 clove garlic, minced 1/2 a small onion, diced finely 2 bacon rashers (or 1/2 cup mushrooms for V), finely diced 1/2 tspn italian herbs Salt & pepper to taste

9 Baked Beans T GF 1 tblspn coconut oil 1/2 clove garlic, minced 1/2 a small onion, diced finely 2 bacon rashers (or 1/2 cup mushrooms for V), finely diced 1/2 tspn italian herbs Salt & pepper to taste 400g cannellini beans (or 5 bean mix), drained and rinsed 1/2 cup passata sauce 1 tblspn tomato paste 1 tblspn rice malt syrup 1/4 cup water Once you ve had these, you will never go back to canned baked beans again. I serve these up for dinner with salad, make them into pies, turn them into con carne, and even have them for breakfast. Recipe inspiration comes from Quirky Cooking. All Lunch Options 1. Heat coconut oil over medium heat, and saute garlic, onion, bacon until onion is soft. 2. Add herbs, salt & pepper and saute for another minute. 3. Remove from heat, and add rest of the ingredients. Stir gently (otherwise beans will turn to mush) to combine. 4. Bring to boil, then simmer for 12 minutes or until sauce thickens, stirring intermittently. 5. Divide mixture in 3 lots, and allow to cool. Use 1 this week, freeze the other 2. BONUS: Plenty for Mum or Dad too. This recipe freezes well but we will use both lots this week, so just refrigerate. Make into pies. Add mince. 9

Bean Nachos GF This recipe takes the baked beans recipe and turns it into something with a bit of zing and serving it with corn chips turns it into a fun lunch.

10 Bean Nachos GF This recipe takes the baked beans recipe and turns it into something with a bit of zing and serving it with corn chips turns it into a fun lunch. 1 serve of baked beans (see recipe) 1/4 cup red kidney beans 1/4 small zucchini grated 1/2 tspn mexican spice powder 1/4 cup grated cheese 1/4 avocado 1 tblspn yoghurt or sour cream Non Sandwich Option Vegetarian Option 1. Heat a little oil over warm heat. 2. Saute zucchini and mexican spice powder. 3. Stir in baked beans and kidney beans, simmer for 5 minutes. 4. Store bean mix in air tight container (mark this as bean nachos beans). 5. Refer to assembly notes for how to assemble nachos on the day. TIP: Make your own mexican spice powder by mixing 2 tspns of chilli, garlic & onion powders, plus 1 tspn cumin, paprika & salt. This recipe freezes well. Make into pies. Add mince. 10

11 Bacon & Egg Pies GF You can make these little pies of goodness so many ways. Watch the training video for ideas. 2 free range eggs, preferably organic 2 bacon rashers vegetables of your choice (optional) TIP: make a batch per the training video and you will have plenty of variety and lunch for Mum and Dad too. Sandwich Option Non Sandwich Option 1. Pre-heat oven to 180 degrees 2. Grease muffin or pie tray with coconut or olive oil or butter 3. Wrap a piece of bacon around the edge of each hole 4. Crack an egg into a cup, then gently slip from the cup into the muffin hole 5. Bake mins, depending on firmness you like in the yolk 6. Allow to cool slightly, then gently run a knife around the ring of the muffin hole 7. Lift out, store as per instructions Not suitable for freezing. Store in air tight container. Scramble the yolk Add some finely diced vegies such as capsicum, tomatoes and then grated cheese to the top. 11

12 Creamy Avocado Pasta Salad GF This is a tasty salad that could also be boosted for a main meal. 2 cups GF penne pasta (or non GF) 1 small ripe avocado 1 tblspn greek yoghurt 1/2 small clove, minced 1 tblspn lemon juice 1/3 cup olive oil Salt & Pepper Add meat for of your choice (tuna, chicken, beef etc) Non Sandwich Option Vegetarian Lunch Option 1. Cook pasta per instructions, cool and store in an air tight container 2. Whilst cooking pasta, make dressing. To make dressing, put avocado, yoghurt, garlic and lemon juice in blender and pulse 1-2 times to mix 3. Turn machine on to blending slowly, and add the olive oil in a gentle stream 4. Season with salt & pepper (this is important because it mellows out the garlic and lemon 5. Put dressing into a glass jar. We will assemble on the day of packing. TIP: For a simpler dressing or dairy free, omit the yoghurt. You may also wish to remove the garlic depending on your child s tastes. This is not suitable for freezing. Use this dressing on garden salad Add some other spices to the dressing such as cumin 12

13 Asian Tofu Salad GF This is a tasty salad that could also be boosted for a main meal. 1 small Tofu block 1.5 tblspn olive oil 2 tspn rice malt syrup 1 tspn Tamari 1/2 tspn sesame oil pinch of grated ginger pinch of salt Salad greens of your choice 1 small carrot 1 small cucumber TIP: To save time, you could do away with marinating the tofu. FREEZING / STORAGE INSTRUCTIONS This is not suitable for freezing. Non Sandwich Option Vegetarian Lunch Option 1. Pre-heat oven to 180 degrees and line a baking tray with baking paper. 2. Slice tofu into thick slices. 3. Lay tofu slices in to between layers of paper towel, then sit something heavy on it - this will remove the excess moisture from the tofu 4. Whilst drying out tofu, make up dressing using ingredients up to & including the salt. Put all ingredients in a glass jar and get the kids to shake like crazy for 30 seconds to 1 minute. Or you could do it the more refined way, and whisk ingredients in a bowl. 5. Marinate tofu in 2 tblspns of dressing for 30 minutes (this will make tofu a little chewier with a slight flavour) 6. Whilst marinating, cut carrots in thick wands (cut carrot in half, then cut each half into half again, then cut that half into another half. Store carrot in wet paper towel til assembly day 7. Cut cucumber into small diced pieces (circles, then cut circles in half, then cut the halves in half). Store cucumber in wet paper towel for assembly day. 8. Cut tofu into small cubes (about 1 ), then bake in oven for 25-45mins depending on size. Turn the cubes every 10 mins. Tofu is ready when golden and a little puffed. Cool & store in air tight container. Store dressing in the pantry until assembly day. 9. We will assemble on the day of packing. 13

14 Bonus RECIPES 14

15 Custard GF 1 egg pinch nutmeg 1 tblspn cornflour 1 cup milk 1 tspn vanilla extract 1 tblspn rice malt syrup TIP: This will be enough for 2 serves for this week. Double, triple etc recipe for dessert times and for feeding more This is kind of a treat in our house. We usually have a baked dinner on Sunday night and it s the only night we have dessert. Whenever custard is up for dessert, I always make extra so there is some for the lunchbox the next day. Healthy Snack Option 1. In a bowl, whisk together the egg, cornflour and nutmeg. 2. Over low heat, warm milk, vanilla and rice malt syrup - stirring. 3. When it reaches almost boiling point remove from stove. 4. Pour milk into the egg mixture and whisk. 5. Pour pack into saucepan and over low heat stir with a wooden spoon until the custard becomes thick - remove from heat. Allow to cool a little, then separate into 2 containers for this week. Not suitable for freezing. Allow to cool, then store in air tight container in the fridge. Serve with a dollop of raspberry chia jam in the centre. Serve with fresh fruit or even on the side of the zucchini bread. 15

Ghee T GF 1 block of butter - preferably organic This recipe is provided by the gorgeous inside and out Simone Kopkas of Health Wholistically. Ghee is clarified butter.

16 Ghee T GF 1 block of butter - preferably organic This recipe is provided by the gorgeous inside and out Simone Kopkas of Health Wholistically. Ghee is clarified butter. Simone shares that Ghee is one of the most nutritionally dense foods, with lots of fat-soluble vitamins. This includes vitamins A, E and K2. Butter from grass-fed cows is particularly rich in Vitamin K2, which is involved in calcium metabolism. 1. In a heavy saucepan, place the block of butter. 2. Simmer on very low heat on stovetop for about 20 minutes. 3. Once it smells lovely and nutty and has formed some scum/foam on top, remove from heat. 4. Strain it slowly through a fine sieve into a clean glass jar. The milky liquid at bottom of saucepan do not pour this into glass jar, this is the milk solids, throw the milk solids away along with the foamy scum on the surface of the butter. 5. Store your jar of liquid gold on the counter top. This is Ghee, or otherwise called clarified butter. Photo Credit: image from justhomemade.net WHY USE GHEE? Ghee is perfect for frying food at a high temperature. It doesn t oxidise as do most oils at high temperatures (one of the big exceptions here is coconut oil which is also great for frying. Butter contains short and medium chain fats that improve satiety and increased fat burning. Simone says she thinks the most important reason to eat it is that it makes everything tastes so wonderful! 16

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