OPTION 2. Module 2 RECIPES

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Loreen Grant
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1 OPTION 2 Module 2 RECIPES

2 Contents Tortilla PAGE 4 Tortilla Taco Chips PAGE 5 Tortilla Taco Bowls PAGE 6 Hommus PAGE 7 Apple Puree PAGE 8 Apple Pie Chia Jam PAGE 9 Apple Jam Yoghurt PAGE 10 Super Simple Lunchbox Pikelets PAGE 11 Salmon Rissoles/Balls PAGE 12 Taco Seasoning Mix PAGE 13 Mexican Mince PAGE 14 Mexican Lentil Mince PAGE 15 Beef Hamburger / Meatball PAGE 16 Lentil Burger Balls PAGE 17 Tuna Rice Paper Rolls PAGE 18 Chickpea Pumpkin Curry PAGE 19 Kate s Choc Bubble Slice PAGE 21 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

Tortilla T GF 1 1/2 cups masa harina (I use Bob s Red Mill) 1 1/4 cups warm water 1/2 teaspoon salt TIP: Keep 2 for tortillas and rest to make taco chips & /or bowls.

4 Tortilla T GF 1 1/2 cups masa harina (I use Bob s Red Mill) 1 1/4 cups warm water 1/2 teaspoon salt TIP: Keep 2 for tortillas and rest to make taco chips & /or bowls. ANOTHER 2 TORTILLA OR WRAP RECIPES (USING FLOUR) Thermomix Wrap / Tortilla Homemade flour tortilla These are so simple to make and a great replacement for a wrap in the lunchbox. You can see how I make these in the training video, and how I also turn them into taco shells, taco baskets and natural CC s (i.e tortilla chips). Mexican Beef or Lentil Tortilla 1. Combine masa harina and salt, mix well. 2. Add 1 cup of water and mix to form a dough. 3. Gradually add 1 tblspn of water at a time until a soft pliable dough is formed. (You may not need all the water). 4. Break dough into 12 balls, freeze 3 balls, keep 9 aside for this week. 5. Place a moist towel over the dough balls whilst using. 6. Place a piece of baking paper on the bench, then flatten a dough ball with your fingers. Add another piece of baking paper on top. Use a glass dish or rolling pin to flatten the ball into a tortilla shape. 7. Heat a pan over high heat. When hot, put tortilla with baking paper down inside the pan, cook for about 30 seconds, then flip, gently pull the baking paper off whilst the other side is cooking. Cook for 30 seconds. Then remove paper and cook both sides for another seconds. 8. Place the wrap between 2 tea towels to keep moisture in to keep soft. 9. Roll and cook remaining balls the same way. Store dough balls in an air tight container or zip lock bag, laying flat. Store cooked tortillas in damp tea towel in fridge. Soften them when using by warming over medium heat. 4

Tortilla Taco Chips GF Take your cooked tortillas, cut them into triangle or circle shapes, and then cook in the oven to create crispy tortilla chips.

5 Tortilla Taco Chips GF Take your cooked tortillas, cut them into triangle or circle shapes, and then cook in the oven to create crispy tortilla chips. 5 cooked tortillas (see recipe) Recess TIP: Add sea salt to the chips after spraying them for a salty version. 1. Pre-heat oven to 180 degrees. 2. Cut each tortilla into the chip shape you want. Triangles, circles, what ever shapes the kids make etc. 3. Lay the chips out onto a baking tray (lined with baking paper). 4. Spray the chips lightly with cooking spray. 5. Bake for 10 minutes, turn and bake for another 10 minutes. You may need to keep baking depending on the thickness. Store in an air tight jar/container. Nachos. Side for lunchbox. 5

Tortilla Taco Bowls GF Take your cooked tortillas, and using a muffin tin, turn them into the cutest tortilla taco bowls. Tortillas (see recipe) Lunch or recess TIP: Make this a build yourself lunch.

6 Tortilla Taco Bowls GF Take your cooked tortillas, and using a muffin tin, turn them into the cutest tortilla taco bowls. Tortillas (see recipe) Lunch or recess TIP: Make this a build yourself lunch. Pack all the bits in a container and let them add them into the bowl - this will stop the bowls from going soggy. 1. Pre-heat oven to 180 degrees. 2. Turn a muffin tray upside down. 3. Spray some oil in between the muffin holders (the bits sticking up). 4. Spray the tortilla front and back. 5. Now gently push a tortilla down into the space between the muffin holders (watch training video). 6. Bake for about 7 minutes. Store in an air tight jar/container. Nachos bowls. Taco bowls with mexican mince. 6

7 Hommus T GF This recipe will be used multiple times this week, and freeze some for another week. 400g can chickpeas 2 tablespoons lemon juice (fresh pref) 1 cloves garlic, crushed 2 tablespoons tahini 2 tablespoons olive oil 1 tablespoon bone broth (see module 0) TIP: If the flavour of this is too strong for your children, add 1-2 tblspns of Greek Yoghurt and mix. You could also add 1 tspn of rice malt syrup. ANOTHER 2 WAYS TO USE THIS RECIPE Serve on top of a salad. Spread on rice cakes. Lunchbox recess item Vegetarian lunch option Afternoon tea 1. Drain and wash chick peas until water runs clear. 2. Place all ingredients in your food processor and blend until your desired consistency (ie. smooth and creamy or little bit chunky). 3. Now adjust to taste. Add a little salt and pepper. Add a little extra olive oil if you d like it less dry, a little more tahini if you want more of the sesame flavour or a little more lemon juice if you d like the tang a bit stronger. 1. Put half of the mixture in an air tight container (nearly all the way to the top). 2. Cover the top of the hommus with olive oil before sealing & freezing. 3. Store the other batch in the fridge with a little olive oil on the top. Stir this through when you use it. The oil stops the hommus from drying out. Alternately, you may choose to use this for other children s lunches or even for dinner. Just remember though, when you need it for another weeks menu plan, you will need to make it again. 7

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.

8 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 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. 8

9 Apple Pie Chia Jam GF This recipe is so versatile. I use it in so many ways. Full Serving of Apple Puree (see recipe) pinch of nutmeg (optional) pinch of cardamom (optional) 2 tablespoons rice malt syrup 2 tablespoons chia seeds Recess 1. Put apple puree, optional extra spices and rice malt syrup in a saucepan and cook on low to medium heat. Bring to the boil. 2. Add chia seeds and stir until mixed in. 3. Simmer for 10 minutes or until desired thickness is achieved. Stir frequently so it doesn t stick to bottom of saucepan. Watch carefully because if its too hot, it will burn on the edges. 4. Pour into sterilised jar and turn upside down to seal. 5. After jam has cooled, remove half of the jam to an airtight container and freeze for use in another week. Freeze in air tight container. Stir through natural yoghurt to make it flavoured. Put spoonfuls on top of a biscuit dough to make jam drops. 9

Apple Jam Yoghurt T GF This recipe makes 2 servings. 1 cup of Natural Greek yoghurt 1 tblspn Apple Jam (see recipe) 2 tspns Rice malt syrup (optional) Lunchbox recess item Afternoon Tea 1.

10 Apple Jam Yoghurt T GF This recipe makes 2 servings. 1 cup of Natural Greek yoghurt 1 tblspn Apple Jam (see recipe) 2 tspns Rice malt syrup (optional) Lunchbox recess item Afternoon Tea 1. Stir Apple Jam through yoghurt. 2. Do a taste test. If you feel this is not quite sweet enough for what your child is use to, add more rice malt syrup. 3. Split the mixture in half and store in either reusable pouches or sealed (& leakproof) tubs. These can be stored in the fridge for the week or you could put in the freezer so it s frozen (but determine if weather is hot enough to melt it a bit in time for recess) Put the mixture into small ice cube trays, the kids love to have little icy treats. Dip fruit slices such as a banana, apple or even whole strawberries, then freeze them on a plate. You could even roll the fruit dipped in yoghurt in chopped nuts for extra protein. 10

Super Simple Lunchbox Pikelets T GF (can be) This recipe is super simple and can be used so many ways in the lunchbox. This will make about 20 pikelets and 1 large pancake.

11 Super Simple Lunchbox Pikelets T GF (can be) This recipe is super simple and can be used so many ways in the lunchbox. This will make about 20 pikelets and 1 large pancake. 1 cup overflowing SR Flour (use GF if you wish) 1 cup full cream milk 1 egg *Start with 30g & taste if it s strong enough. Cacao can have a strong chocolate flavour for those not use to it. Healthy Snack Option 1. Preheat oven to 180 degrees. Prepare mini muffin tin. 2. Blend kidney beans, water, chia seeds, vanilla and butter until smooth. 3. Add the remainder of the ingredients and blend again. 4. Use an ice cream scoop to scoop mixture into muffin tip. 5. Bake for minutes or until a toothpick inserted into the middle comes out clean. BONUS: pikelets for mum or dad. Store in an airtight container and freeze. These last really well. Add grated zucchini to the mix (squeeze out the liquid from the zucchini) Make as a cake rather than muffins and add an Healthy Chocolate Mousse as icing. This was what Israel requested for his birthday cake last year. Everyone loved it! 11

Salmon Rissoles/Balls T GF 400g tin salmon (I used red) 1/2 zucchini 1/2 carrot 1 small clove garlic 1/2 onion 2 tblspn fresh parsley 2 eggs 1 1/2 cups rice crumbs 1/2 tspn Herbamare pepper to taste

12 Salmon Rissoles/Balls T GF 400g tin salmon (I used red) 1/2 zucchini 1/2 carrot 1 small clove garlic 1/2 onion 2 tblspn fresh parsley 2 eggs 1 1/2 cups rice crumbs 1/2 tspn Herbamare pepper to taste extra 1/2 cup rice crumbs to coat 4 tblspns coconut oil for cooking TIP: Add a couple cups of mashed potato to bulk up recipe so it goes further. BONUS: Plenty for mum & dad. We re usually a tuna family so I was surprised when I made these and the whole family loved them. Our 4 year old asked for them again the next night. Awesome in the lunchbox the next day too. Salmon Rissoles and salad 1. Throw zucchini, carrot, garlic, onion and parsley into your food processor and blitz to cut up finely. 2. Saute this mixture in a little coconut oil until just cooked. Let this cool. 3. Drain liquid from salmon. Put it in a bowl. Smash up the salmon so there are no lumps. 4. Add in the vegetable mixture, and mix well. 5. Lightly beat eggs, and add to mixture. Add herbamare & pepper, mix well. 6. Add 1 1/2 cups of rice crumbs and mix well. 7. Shape into rissoles (use 1/4 cup so you get equal size), then roll them in the remaining 1/2 cup of rice crumbs. Makes 6 large rissoles and 12 small balls. Keep 2-3 out for this weeks lunch, and the rest can go to the freezer. 8. Rest rissoles in fridge for 15 minutes to set. 9. Heat 2 tblspns coconut oil in a pan, and lightly fry the rissoles for this week for 3 mins, turn and cook the other side. Add the extra coconut oil to the pan if needed. Serve with a lemon wedge. (Cook these on the day if you wish to save time on prep day) ANOTHER 2 WAYS TO USE THIS RECIPE Add extra vegetables such as peas and corn. Serve on a role as a hamburger. Put baking paper in between each rissole and then freeze them in one container. 12

13 Taco Seasoning Mix GF You ll never go back to packet Taco Mix after this. It s obviously great for if you re making taco s but it s also good for if you want to make savoury mince too. 1/4 cup cumin 1 tblspn onion powder 1 tblspn garlic powder 1 tspn oregano leaves 1 tspn paprika good lashing of salt & pepper chilli powder to taste - note this is important. Start with 1 tblspn and increase gradually. Mexican Tortillas Mexican Fritters 1. Place all ingredients in a glass jar and shake like mad - this is great for the kids to do. Store in air tight jar in the pantry. BONUS: This will last for 6 months in your pantry. Any mexican dish. Savoury mince but add some passata to the mince to take away some of the bite. 13

14 Mexican Mince T GF I love a good mince recipe. It s so versatile. Use it in tortillas, tacos, pies, shepherds pie, fritters and more. 250g grass fed mince 1/4 brown onion diced finely 1/4 green capsicum diced finely 1 tblspn cup frozen peas (optional) 1 tblspn frozen corn (optional) 1-2 tblspns Taco seasoning mix (see recipe) 1/4 cup water tblspn coconut oil Mexican Beef Tortillas 1. Melt coconut oil over medium heat. 2. Add onion and capsicum and saute until soft. 3. Add mince and cook until it browns. 4. Add the taco seasoning mix. 5. Add the water, and mix well. Bring to boil, then simmer for 10 minutes until liquid is almost absorbed. 6. Allow to cool. BONUS: Will be enough for Mum or Dad. Allow to cool, then store in fridge or freezer in air tight container. Add some passata to the mix, then mash potato to top to form a mexican shepherds pie. Mexican fritters. 14

15 Mexican Lentil Mince T GF This is my vegetarian take on mexican mince used in tacos etc. 200g can brown lentils* 1/4 brown onion diced finely 1/4 green capsicum diced finely 1 tblspn cup frozen peas (optional) 1 tblspn cup frozen corn (optional) 1-2 tblspns Taco seasoning mix (see recipe) 1/4 cup water tblspn coconut oil Mexican Lentil Tortillas Mexican Lentil Sausage Rolls 1. Drain & rinse the lentils. 2. Melt coconut oil over medium heat. 3. Add onion and capsicum (optional peas & corn) and saute until soft. 4. Add lentils and cook for about 1 minute. 5. Add the taco seasoning mix. 6. Add the water, and mix well. Bring to boil, then simmer for 5 minutes until liquid is almost absorbed. 7. Allow to cool. *use the other half of the can to make lentil balls. Allow to cool, then store in fridge or freezer in air tight container. BONUS: Will be enough for Mum or Dad. Add some passata to the mix, then mash potato to top to form a mexican shepherds pie. Mexican Fritters. 15

16 Beef Hamburger / Meatball T GF This recipe will make a lunch for this week, plus extra for freezing to be used in other weeks ahead. 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 tomato paste 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. Meatballs 1. Put all of the ingredients into a bowl. 2. Mix well. 3. Put in fridge for 30mins to 1 hour (allows flavours to marinate but not essential if time is short). 4. Break mixture in half. 5. With one half, form 2 hamburger sized patties. Freeze both. 6. With the other half, make 10 small mouthful sized meatballs. We will freeze Preheat oven to 180 degrees. 8. Cook only the 5 meatballs for this week. 9. Cook on a wire rack over a pan for 30 mins, turning midway. If you prefer your hamburger patty to be browned, you can cook on the BBQ or frying pan. Wrap patties individually in parchment paper, then in glad wrap. Put in ziplock bag with date on it. The meatballs can go into an airtight container. Use the mixture to create party pies. I always have a small batch of cooked meatballs in the freezer so I can add meatballs to minestrone soup for a fast dinner. 16

17 Lentil Burger Balls T GF This recipe will be used in 1 lunch this week, with some to go into the freezer. 200g brown lentils 1/4 onion finely diced or grated 1/2 garlic clove crushed 1/4 small carrot grated (liquid squeezed out) 1/4 small zucchini grated (liquid squeezed out) 2 tblspn rice flour 1 egg 1/2 tbspn Tamari (soy sauce) 1/2 tspn coriander 1/2 tspn cumin salt and pepper to taste Rice Crumbs (you could use bread crumbs if not GF) Olive or coconut oil Hamburger, salad, wrap 1. Put all ingredients (except rice crumbs) into food processor and blend. 2. With moist hands form 6-8 lentil balls, put 3-4 aside to freeze for another week. 3. Put rice crumbs on a plate and coat the balls, then mix the crumbs into the balls, then recoat in the crumbs again. 4. In a frying pan, warm a little oil over medium heat, and cook balls for about 10 minutes, turning frequently. Place into an airtight container. You will need to reapply crumbs after defrosting. Add more grated vegetables eg. potato, sweet potato. Serve with tabouli quinoa salad as a main meal. Note: If your family aren t used to vegetables like this, reduce the amount and peel them. 17

18 Tuna Rice Paper Rolls GF Small can of tuna Shredded lettuce Thin carrot, celery and cucumber sticks Avocado slices Rice paper roll sheets Hot water 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 in 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. 18

Chickpea Pumpkin Curry T GF 400g can chickpeas 1 clove garlic 1cm fresh ginger grated 1/2 onion diced 2 tspns coconut oil 1 cup pumpkin 2-3 tspns cumin* 2-3 tspns coriander* 1 tspn garam masala dash

19 Chickpea Pumpkin Curry T GF 400g can chickpeas 1 clove garlic 1cm fresh ginger grated 1/2 onion diced 2 tspns coconut oil 1 cup pumpkin 2-3 tspns cumin* 2-3 tspns coriander* 1 tspn garam masala dash of chilli powder (optional) 1 cup coconut milk 1 cup vegetables eg. zucchini, capsicum, beans etc. (optional) *adjust these spices to suit your tastes BONUS: Plenty left for mum & dad. This is a delicious filling curry. We quite often have this for dinner with some cauliflower rice but it makes an awesome lunch too. This lunch requires a thermos to keep it warm. Vegetarian Lunch Option 1. Drain and rinse chickpeas. 2. Peel and cut pumpkin into small cubes. 3. Melt coconut oil over medium heat. 4. Cook onion, garlic, pumpkin and ginger in a pan over medium heat until onion is soft. 5. Add in the cumin, coriander and chilli, cook for 3-5 minutes or until pumpkin is soft. 6. Add coconut milk and stir to mix well. 7. Add chickpeas and stir. Bring to boil, then simmer for 10 minutes. 8. Stir in garam masala, add beans and simmer for another 5 minutes (or until sauce has greatly reduced). This is awesome for freezing. Allow to stop steaming, then store in air tight container in freezer. As a main with rice or on it s own. Use curry in a wrap for lunch. 19

20 Bonus RECIPE 20

21 Kate's Choc Bubble Slice GF This recipe has been provided by Kate Crocker of Gluten Free Lunchboxes. 4 cups gluten-free puffed rice 1/4 cup sugar 2 tbs gluten-free unsweetened cocoa powder 1 cup chopped pitted prunes 150g unsalted butter 2 tbs rice malt syrup 1. Preheat oven to 180 Celsius (conventional oven) or 160 Celsius (fan-forced oven). 2. Grease and line a 20 cm x 30 cm slice tray. 3. Mix all dry ingredients together. 4. Add chopped prunes and mix, ensuring that they are separated and well dispersed through mixture. 5. In a small saucepan, melt butter with rice malt syrup. 6. Pour over dry ingredients and mix until combined. 7. Press evenly into tray and bake for 15 minutes. 8. When the slice has cooled a little (but not completely), cut into 3 cm squares. Store in sealed container in fridge 21

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