Weekly Menu Plan: Free from the top 14 allergens

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Mervyn King
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1 Weekly Menu Plan: Free from the top 14 allergens CARBOHYDRATE PROTEIN CALCIUM FRUIT VEGETABLE DRINK MONDAY My Circus Adventure Free From pasta with nut-free pesto (see recipe) and cubes of chicken Popcorn Power Balls (see recipe) Watermelon cubes, cucumber cubes and finely chopped mint Bottle of water TUESDAY My Farm Adventure Polenta hay bales (see recipe) Roasted chicken strips and carrot batons, roasted in olive oil Dried figs with pumpkin seeds Mango Lassi - whole mango, vanilla pod, small tin coconut cream and ice whizzed in food processor WEDNESDAY My Seaside Adventure Roasted butternut squash cubes (sandcastles) with rolled slices of cold roast beef (moats) Sunny red lentil and sweet potato soup (see recipe) Roasted sunflower seeds (15 minutes 180 C (350 F) Carton of smoothie or orange juice THURSDAY My Zoo Adventure Aubergine dip (see recipe) with broccoli trees Free From pasta (cooked), chopped sliced turkey breast, sweetcorn and dressing (olive oil and lemon with salt and pepper) Blueberry with orange slices Bottle of water FRIDAY My Picnic Adventure Rice cakes with sunflower seed butter (see recipe) and raisin ants Little gem lettuce wraps choice of filling i.e. turkey, chicken Mango hedgehog (see video on lunchboxdoctor.com) Carton of non-dairy/non-soya milk fortified KEY: = NUTRITIONAL COMPONENT INCLUDED Allergy Adventures children s storybooks available on

Fun Adventures inside TUESDAY a A FARM lunchbox! ADVENTURE Cut up and place inside your child s Mashed lunchbox roasted butternut for them squash and to sweetcorn discover... MONDAY Roll-up, roll-up!

2 Fun Adventures inside TUESDAY a A FARM lunchbox! ADVENTURE Cut up and place inside your child s Mashed lunchbox roasted butternut for them squash and to sweetcorn discover... MONDAY Roll-up, roll-up! Ladies & gentlemen inside your lunchbox today... Hey pesto! Chicken free from pasta Strong Man popcorn power balls Circus fruit & cucumber cubes WEDNESDAY The sun has got his hat on and a packed lunchbox hip, hip, hip, hooray! Butternut squash sandcastle cubes! Sunny red lentil & sweet potato soup Roasted sunflower seeds Fresh or pickled beetroot FRIDAY Carton of smoothie or orange juice Perfect FRIDAY A day PICNIC for ADVENTURE a picnic, inside your lunchbox! Rice cakes & raisin ants! Mango hedgehog Little Carton of Gem non-dairy/non-soya lettuce milk wraps...mmm! KEY: Mango hedgehog Roasted sunflower seeds Weekly TUESDAY Menu Plan Free from top Carton of smoothie or orange juice 14 Old FRIDAY and McDonald A emerging PICNIC ADVENTURE had allergens a...lunchbox MONDAY A CIRCUS ADVENTURE filled with... GF Little pasta gem with lettuce nut-free wraps pesto choice (see of recipe) filling and i.e. turkey, cubes of chicken chicken Crispy Mango hedgehog polenta hay bales! Popcorn Power Balls (see recipe) Roasted Carton of non-dairy/non-soya ch-ch-ch-chicken milk Watermelon cubes, cucumber cubes and finely & carrots chopped mint KEY: = NUTRITIONAL COMPONENT INCLUDED Bottle Sticky of water figs & pumpkin seeds 2013 Roasted butternut squash cubes (sandcastles) with rolled slices of cold roast beef (moats) Sunny red lentil and sweet potato soup (see recipe) Broccoli trees Blueberry smoothie blueberries, orange juice (2:1 ratio), 1 or 2 cubes crystallised ginger THURSDAY A SEASIDE ADVENTURE Roasted butternut squash cubes (sandcastles) with rolled slices of cold roast beef (moats) Sunny red lentil and sweet potato soup (see recipe) Roasted sunflower seeds Rice cakes with sunflower seed butter (see recipe) and raisin ants Little gem lettuce wraps choice of filling i.e. turkey, chicken = NUTRITIONAL COMPONENT INCLUDED 2013 Popcorn Power Balls (see recipe) Watermelon cubes, cucumber cubes and finely chopped mint Bottle of water Polenta Hay Bales (ready-made polenta coated in olive oil, salt and mixed herbs and baked until crispy) Roasted chicken strips and roasted carrot batons Dried figs with pumpkin seeds Mango Lassi whole mango, vanilla pod, small tin coconut crm WEDNESDAY A ZOO ADVENTURE Falafel with aubergine elephant dip (see recipe) Fresh or pickled beetroot Broccoli trees Blueberry smoothie blueberries, orange juice (2:1 ratio), 1 or 2 cubes crystallised ginger THURSDAY A SEASIDE ADVENTURE Roasted butternut squash cubes (sandcastles) with rolled slices of 2013 cold roast beef (moats) Sunny red lentil and sweet potato soup (see recipe) Rice cakes with sunflower seed butter (see recipe) and raisin ants TUESDAY A FARM ADVENTURE Polenta Mashed Hay roasted Bales butternut (ready-made squash polenta 2013 and sweetcorn coated in olive oil, salt and mixed herbs and baked until crispy) Roasted chicken strips and roasted carrot batons Dried figs with pumpkin seeds Mango Lassi whole mango, vanilla pod, small tin coconut crm WEDNESDAY A ZOO ADVENTURE Falafel with aubergine elephant dip (see recipe) Fresh or pickled beetroot Broccoli trees Blueberry smoothie blueberries, orange juice (2:1 ratio), 1 or 2 cubes crystallised ginger THURSDAY A SEASIDE ADVENTURE Roasted sunflower seeds THURSDAY Carton of smoothie or orange juice Lunchtime! FRIDAY A PICNIC I know ADVENTURE the animals are hungry are you? Little gem lettuce wraps choice of filling i.e. turkey, chicken Broccoli tree dippers and dip! Mango hedgehog Turkey, Carton of non-dairy/non-soya sweetcorn milk & free from pasta KEY: = NUTRITIONAL COMPONENT INCLUDED Blueberry with orange slices Rice cakes with sunflower seed butter (see recipe) and raisin ants 2013 CARBOHYDRATE PROTEIN CALCIUM

3 My Circus Adventure Hey pesto! (nut-free) 1. Put the roasted (preferable) or raw sunflower seeds into a food processor and whizz to a powder 2. Add the other ingredients (except the oil) and whizz until combined 3. Finally add the oil and check the seasoning 40g of sunflower seeds (raw or roasted in the oven for about 15 minutes on 180 C (350 F) 3 x 28g bags of basil. Pick the leaves, rinse and pat dry. ½ clove garlic 1 teaspoon lemon juice ½ teaspoon salt A twist of pepper 5 tbsp extra virgin olive oil Cut out for your very own onion-ringmaster moustache!

My Circus Adventure Popcorn power balls! 1. Whizz all the ingredients in a food processor until the mixture looks like breadcrumbs 2. Mould the crumbs together into balls 3.

4 My Circus Adventure Popcorn power balls! 1. Whizz all the ingredients in a food processor until the mixture looks like breadcrumbs 2. Mould the crumbs together into balls 3. Refrigerate for 2 hours before eating. Keep cool in the lunchbox by placing the balls right next to a cold pack. 150g (5 oz) dates 60 (2.5 oz) pumpkin seeds 35g (1.2 oz) desiccated coconut 15g (0.5 oz) salted popcorn 1 tsp vanilla extract Cut a straw in half to make the strongest man s weight lift bar Roll-up, roll-up! Can you lift the popcorn power balls?

My Farm Adventure Polenta hay bales 1. Chop the polenta into fingers about the size of thick-cut chips 2. Put the polenta hay bales into a large bowl and toss in the other ingredients.

5 My Farm Adventure Polenta hay bales 1. Chop the polenta into fingers about the size of thick-cut chips 2. Put the polenta hay bales into a large bowl and toss in the other ingredients. Try and make sure they are all covered. 3. Place on a baking sheet in a pre-heated oven at 220 C (425 F) for 17 minutes. 4. Allow to cool before removing from the tray and placing in an airtight container. 1 pack ready-made polenta 1 tsp dried oregano 1 tsp finely ground salt 1 tsp garlic granules 1 tsp olive oil Make me into a lunchtime haystack!

6 My Seaside Adventure Sunny red lentil & sweet potato soup 1. Heat the onion in the olive oil in a medium sized saucepan over a medium heat. 2. When the onions become soft add the spice (if using) and ginger. Heat through for another few minutes then add the sweet potato cubes and the red lentils with stock or water and seasoning (salt and pepper) 3. Bring to the boil and simmer for 20 minutes. 4. Add the lime juice, sugar and coconut milk and heat through until all ingredients are mixed together and the soup is warm throughout. 5. Place in a warmed thermos and enjoy. 2 tbsp. olive oil 1 onion, finely chopped 3 cm piece root ginger, grated 1 Tsp Thai 7 Spice (optional) 750g (26.5 oz) Sweet Potato, peeled and diced 160g (5.5 oz) Split red lentils 600g (21 oz) homemade vegetable stock or water plus seasoning 1 tbsp lime juice 2 tsp unrefined sugar 200g (7 oz) coconut milk Did you know lentils have the highest level of protein by weight of any plant-based food? Great to eat if you are allergic to eggs, fish, soya and nuts.

My Zoo Adventure Aubergine dip 1. Pre-heat your oven to 180 C (350 F) 2. Toss the aubergine in about half of the olive oil. 3. Bake until soft. (about 20 minutes) 4.

7 My Zoo Adventure Aubergine dip 1. Pre-heat your oven to 180 C (350 F) 2. Toss the aubergine in about half of the olive oil. 3. Bake until soft. (about 20 minutes) 4. Once cooked whizz the cooked aubergine with all the other ingredients (including the other 2.5tbsp olive oil) in a food processor until smooth. 1 large aubergine, chopped into cubes 5 tbsp olive oil 1 tbsp lemon juice 1 clove garlic, crushed ½ tsp salt ¼ tsp ground cumin Can you make a shadow elephant using your hands?

8 My Picnic Adventure Sunflower seed butter 1. Spread the seeds on a well-oiled baking sheet and bake in the oven at 180 C (350 F) for about 15 minutes, turning twice whilst cooking (or just shake the tray twice!) 2. Put the sunflower seeds into your food processor and whizz to a powder 3. Add the oil and continue whizzing until it turns to a butter-like consistency. You may need to add a little more oil. 4. Add the honey and salt and give it one last whizz to mix these ingredients in. 5. It s now ready to be eaten and enjoyed. 300g (10.5 oz) sunflower seeds 2-3 tbsp mild olive oil ½ tsp honey ½ tsp salt Mmm, this butter stops us raisin ants, from rolling off the rice cakes! Make a flapping napkin bird! Pull down tab and bird will flap Origami flapping bird John S. Smith. 1995

your week meal plan meal planner No time to plan meals for your toddler? Relax, our foodie and our dietician have done it for you!

your week meal plan meal planner No time to plan meals for your toddler? Relax, our foodie and our dietician have done it for you! Crispy Chicken 'Fingers' meal planner 2 your week meal plan No time to plan meals for your toddler? Relax, our foodie and our dietician have done it for you! RECIPE KEY Make double and freeze Dietician-approved