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 9 Chickpea Curry PAGE 10 Tzatziki Dip / Sauce PAGE 11 Chickpea Curry Sausage Rolls PAGE 12 Falafel PAGE 13 2
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
Crepe T GF This crepe is so simple to make. I quite often make it for breakfast and then pop it in the lunchbox the next day. 1/4 cup GF plain flour 1/4 cup cornflour or rice flour 1/2 cup milk of your choice 1/4 cup water 1 tspn chia seed (optional) 2 tspns rice malt syrup 2 tspns butter splash of vanilla dash of salt coconut oil for greasing pan Lunchbox recess item 1. Put everything in your blender, and mix well. 2. Let batter rest for 10-15 minutes. 3. Pour the batter into a jug or glass jar. 4. Warm a frypan over high eat, and grease with a little coconut oil. 5. Pour a little of the batter into the pan and then tilt the pan on an angle and swirl the batter around to make a thin round. 6. Allow it to brown - the sides should be easily lifted when it s ready to turn. 7. Turn and cook the other side for a minute. Separate crepes by parchment paper, then wrap in glad wrap and store in a zip lock bag. Freeze on a flat surface. Remove individual crepes as needed. Add fruit, cream cheese and honey. Remove rice malt syrup and vanilla, and add salt and pepper to make a savoury crepe. 4
Banana, Cream Cheese & Honey Crepe GF Using your basic crepe recipe, you can create so many taste sensations - this is one of them. 1 crepe (using crepe recipe) 1 tblspn cream cheese 1 tspn honey 1/2 banana - sliced longways BONUS: Makes 4. 1 for breakfast, 1 for recess option, and 2 spare for Mum and or Dad. Lunchbox recess item 1. Mix cream cheese & honey together. 2. Spread cream cheese & honey mixture all over the crepe. 3. Lay banana lengthways down the centre of the crepe. 4. Wrap the banana in the crepe. Do not freeze crepes with a filling. Cut crepe into small lengths, like small sushi size. Drop the honey and cream cheese, and add peanut butter or ABC butter for a protein boost. 5
Chia Seed Cookies T This recipe is provided courtesy of Tanya from Additive Free Pantry. This is one of her simple recipes from the Additive Free Pantry Lunchbox Guide. 100g softened butter 1/2 cup rapadura sugar 1 tblspn maple syrup 1 cup of wholemeal spelt flour* 1 tspn baking powder 3 tspns chia seeds *can be replaced with 1 cup of wholemeal or GF plain flour. Healthy Snack Option 1. Pre-heat oven to 180 degrees, and place baking paper on baking tray. 2. Cream butter and sugar with electric mixer. 3. Add maple syrup and beat until fluffy. 4. Mix in flour, baking powder and chia seeds until combined. 5. Roll into balls and place on lined baking tray. 6. Allow space for spreading. 7. Press down gently with a fork on the top of the ball mixture. 8. Bake for 15 minutes until golden brown. 9. Allow to cool. Freeze in air tight container. Change maple syrup to honey. Replace butter with coconut oil and add desiccated coconut. 6
Bacon & Vegetable Frittata T GF This eggless frittata could easily be a meal in itself when served with a side salad. 2 tblspn olive oil 2.5 cups water 1.5 cups besan flour 1/4 tsp herbamare salt 1/2 tsp turmeric dash of cayenne pepper 1/2 tsp baking powder 1 large bacon rasher (optional) 1/2 red onion sliced 1 cup of small cubed mixed vegetables (potato, pumpkin, sweet potato) salt and pepper to taste 1 cup english spinach, finely shredded 1/2 cup tasty cheese TIPS: Serve with some Tzatziki. Replace dry ingredients with 8 eggs & 125ml of milk to make a traditional egg frittata. Non Sandwich Lunch Option 1. Pre-heat oven to 180 degrees. 2. Make the batter by mixing 1 tblspn olive oil with all dry ingredients (up to & incl the baking powder). This is the batter (replaces eggs). 3. Par boil your mixed vegetables - they need to just be soft but still firm. 4. Saute bacon and red onion in 1 tblspn olive oil until onion is soft. 5. Add drained par boiled vegetables, salt and pepper, and mix. 6. Add shredded english spinach, stir through and let it wilt. 7. Pour batter over the top of vegetables, and stir. 8. Bake in oven 15 mins. 9. Add cheese and bake for a further 5 mins. Cut into wedges when slightly cooled. Cut into smaller pieces and store in air tight container in freezer. Cut into fingers for easy eating from the lunchbox. Change bacon for another meat. I used organic GF sausages in this one. 7
Vegetable Frittata GF This eggless frittata could easily be a meal in itself when served with a side salad. 2 tblspn olive oil 2.5 cups water 1.5 cups besan flour 1/4 tsp herbamare salt 1/2 tsp turmeric dash of cayenne pepper 1/2 tsp baking powder 1/2 red onion sliced 1-2 mushrooms 1 cup of small cubes mixed vegetables (potato, pumpkin, sweet potato) salt and pepper to taste 1 cup english spinach, finely shredded 1/2 cup tasty cheese Vegetarian Lunch Option 1. Pre-heat oven to 180 degrees. 2. Make the batter by mixing 1 tblspn olive oil with all dry ingredients (up to & incl the baking powder). This is the batter (replaces eggs). 3. Par boil your mixed vegetables - they need to just be soft but still firm. 4. Saute mushrooms and red onion in 1 tblspn olive oil until onion is soft. 5. Add drained par boiled vegetables, salt and pepper, and mix. 6. Add shredded english spinach, stir through and let it wilt. 7. Pour batter over the top of vegetables, and stir. 8. Bake in oven 15 mins. 9. Add cheese and bake for a further 5 mins. Cut into wedges when slightly cooled. FREEZING / STORING INSTRUCTIONS Cut into smaller pieces and store in air tight container in freezer. TIPS: Serve with some Tzatziki. Replace dry ingredients with 8 eggs & 125ml of milk to make a traditional egg frittata. Cut into fingers for easy eating from the lunchbox. Replace cheese with nutritional yeast flakes. 8
Meat & Vegetable Sausage Roll GF (can be) This recipe uses the hamburger patty recipe we made in Module 1. Makes 4 good lunchbox sized sausage rolls. 1 hamburger patty (from Module 1 recipe), defrosted 2 tblspns Rice Crumbs (or bread crumbs) 1 sheet of puff pastry, defrosted milk, egg or oil to brush the top of the pies TIPS: Be prepared for these to disappear before they make it to the lunchbox! Use the left over strip of puff pastry, and cut shapes (eg. stars) out of it and put a good sprinkling of cinnamon on them. A yummy simple snack. Non Sandwich Option 1. Preheat oven to 180 degrees. 2. Mix the rice crumbs with the hamburger patty. 3. Cut puff pastry sheet in half lengthwise. 4. Reform the patty into a long sausage down the centre of one half of the puff pastry. 5. Fold the sides in to meet in the centre. 6. Lay the sausage roll seam side down on baking paper on a tray. 7. Brush top with milk, egg or coconut oil (your preference). 8. Cook for 30-35 minutes or until golden brown. Allow to cool before storing. Not suitable for freezing. Store cooked rolls in airtight container in fridge. Make into party pies instead. Add curry powder and splash of water and peas instead of passata and spinach. 9
Chickpea Curry T GF This is a delicious light curry. We quite often have this for dinner with some cauliflower rice but it makes an awesome lunch too. 400g can chickpeas 400g can tomatoes 1 clove garlic 2cm fresh ginger grated 1/2 onion diced 2 tspns oil 1 tblspn cumin 1 tblspn coriander 1 tspn garam masala dash of chilli powder (optional) 1 heaped tspn rice malt syrup Little squeeze of lemon juice Vegetarian Lunch Option 1. Drain and rinse chickpeas. 2. Cook onion, garlic and ginger in a pan over medium heat until onion is soft. 3. Add in the cumin, coriander and chilli, cook for 3-5 minutes until fragrant. 4. Add in tomatoes and rice malt syrup - cook over medium heat for 5-8 minutes, stirring intermittently. 5. Add chickpeas and stir. Bring to boil, then simmer for 25 minutes. 6. Stir in garam masala and simmer for another 5 minutes (or until sauce has greatly reduced). 7. Add a squeeze of lemon juice. 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. Yoghurt or sour cream goes well with this if you want to increase the chilli for adults but still make it so the kids eat it too. Use curry in a wrap for lunch. 10
Tzatziki Dip / Sauce T GF This is great as a dip for vegetable crudités but also good with crackers or on a wrap. 1 cup natural Greek yoghurt 1/2 small lebanese cucumber 1 tblspn fresh lemon juice 1/2 garlic clove, crushed Salt and pepper, to taste TIP: This dip is yummo with vegetable crudités, great on wraps with chickpea curry and also good on top of the vegetable frittata. Vegetarian Lunch Option 1. Grate cucumber, and squeeze liquid out. 2. Add cucumber to yoghurt, garlic and lemon juice. Stir. 3. Season with salt and pepper to taste. 4. Refrigerate to thicken up again. Not suitable for freezing. Add a little cumin to the mix for extra spice. Also great with pita breads. 11
Chickpea Curry Sausage Rolls GF (can be) This recipe uses the chickpea curry recipe from this module. 1/2-1 cup chickpea curry (from recipe in this module) 1 tblspn frozen peas, defrosted 2 tspns olive oil 1 sheet of puff pastry, defrosted milk, egg or oil to brush the top of the pies TIP: Use the left over strip of puff pastry, and cut shapes (eg. stars) out of it and put a good sprinkling of cinnamon on them. A yummy simple snack. Vegetarian Option 1. Preheat oven to 180 degrees. 2. Mix peas through the chickpea curry. 3. Cut puff pastry sheet in half lengthwise. 4. Place chickpea curry mixture in a long sausage down the centre of one half of the puff pastry. 5. Fold the sides in to meet in the centre. 6. Lay the sausage roll seam side down on baking paper on a tray. 7. Brush top with milk, egg or coconut oil (your preference). 8. Cook for 30-35 minutes or until golden brown. Allow to cook before storing. Not suitable for freezing. Store cooked rolls in airtight container in fridge. Make into party pies instead. Add some lentils and mushrooms when making the curry. 12
Falafel T GF This recipe have leftovers to freeze for future weeks, plus some for mum or dad. 80g Rice Crumbs (or bread crumbs if not GF) 400g can chickpeas drained and rinsed 1/2 small red onion, finely diced or grated (optional) 2 tblspns chopped fresh parsley 1/2 tspn salt 2 teaspoons cumin 1 teaspoon coriander 2 tblspn Olive Oil 1/2 lemon squeezed Salt and pepper to taste Coconut or olive oil for cooking TIP: Extras for mum or dad this week! Vegetarian Lunch Option 1. Put all ingredients into food processor and blend til a thick paste is formed. 2. Using 2 soup spoons, pick up falafel mixture in one spoon, then cup the other spoon over the top. Then gently nudge off the spoon. 3. Continue doing all the mixture until its finished. 4. Set aside 7 balls for this weeks lunch, then freeze the rest per instructions below. 5. Heat a small amount of oil in the bottom of a frying pan. Drop a few crumbs into the oil and when it sizzles almost immediately, then it s time to cook the falafel. Cook for a 3-5 minutes until a deep brown in colour, then turn over to do the other side. Remove and drain on paper towel. 6. Allow steam to stop, then put in an air tight container and place in the fridge until ready. Place the extra balls on a lined tray and freeze for 30 mins (this is called flash freezing). Then store all of them in one container in the freezer. Serve with big plate of salad for evening meal. As a finger food with a sauce like sweet chilli. 13