Brought to you by Scott Ward
Exercise
Sport &
Fitness
Here are some healthy recipes that are aimed at children aged 10
years and younger. They are fun and can involve the children in the
process of preparing and cooking the food.
NOTE: All children should be supervised whilst cooking and using
cooking instruments.
Breakfast
Lunch
Dinner
Ingredients
650g (3 cups) carrots, peeled and
sliced
2 cloves garlic, crushed,
grated zest of 1 orange,
juice of 1 lemon,
300 ml (1 1/4 cups) orange juice
Procedure
Bring 300ml (1 1/4 cups) water to the boil in a large pan and
add the carrots, garlic, orange zest and juice.
Simmer for 20 mins, or until the carrots are soft.
Add the lemon juice. Allow to cool a little, then blend until
smooth.Return to the pan and reheat, thinning with another
300ml (1 1/4 cups) water or milk, until just below boiling.
Zesty Carrot Soup!
Ingredients
1 wholemeal muffin per person, tomato passata
Toppings
sliced mozzarella, or grated cheese, black olives, stoned and sliced into rings
red or yellow peppers, sliced into fine rings chopped ham canned tuna,
drained and flaked
canned sweetcorn, drained baby mushrooms, sliced
fresh pineapple, cut into thin chunks
Procedure
Toast the whole muffins on both sides under the grill, the cut them in half.
Spread tomato passata over the cut sides. Arrange your toppings on the
tomato sauce, ending with cheese, then grill again until the cheese is melted.
Mini Pizzas!
Ingredients
2 tbsp sunflower oil,
2-4 tsp curry paste,
1 onion, peeled and chopped,
225g (2 cups) button mushrooms, halved,
175g (1 1/2 cups)frozen peas, defrosted,125g
(1/3 cup) natural yogurt,
small bunch fresh coriander, washed and chopped
Procedure
Serves 4: Heat the oil in a pan, and stir in the curry paste. Add the
mushrooms and cook for 5 minutes, then add the peas.Stir in the yogurt and
simmer gently until the vegetables are cooked through. If too thick, add a little
water. Stir through the chopped coriander. Serve with rice.
Easy-peasy curry!
Ingredients (Serves 6)
* 2 cups sifted flour
* 3 teaspoons baking powder
* 1 tablespoon sugar
* 1/2 teaspoon salt
* 3 eggs, separated
* 1 1/2 cups milk
* 5 tablespoons melted shortening
* 1 banana, thinly sliced
Procedure
Mix and sift dry ingredients. Combine beaten egg yolks, milk, melted
shortening and; add to dry ingredients, beating until smooth. Stir in
sliced banana. Fold in stiffly beaten egg whites. Pour or spoon batter
into each section of a hot waffle iron. Cook banana waffles until
crispy and browned.
Banana Waffles!
Ingredients
* 1 package (10 ounces) frozen strawberries,
thawed
* 4 cups milk
* 1 pint (2 cups) strawberry ice cream
* 1 teaspoon grated lemon zest
Procedure
In an electric blender, combine half of the
strawberries, milk, ice cream, and lemon zest.
Blend at high speed for 1 minute; transfer to
pitcher or tall glasses. Repeat for second batch.
Strawberry smoothie recipe makes about 8
cups.
Strawberry Smoothie!
Ingredients (Serves 4)
* 8 large eggs
* 1/4 cup milk
* 1/2 teaspoon salt
* 1/8 teaspoon pepper
* 2 tablespoons butter
* 1 large tomato, chopped
* 1 tablespoon thinly sliced green onion tops
Procedure
In a mixing bowl, beat eggs, milk, salt, and pepper together until well
blended. Melt butter in skillet over medium-low heat until hot; pour in
egg mixture. Reduce heat. As mixture begins to set on bottom and
sides of skillet, lift and fold over with spatula. Cook until eggs are
almost set; fold in tomato and green onion. Heat scrambled eggs
through; serve immediately. Scrambled eggs recipe
Scrambled Egg deluxe!
Ingredients
600g firm silken Tofu
100g fudge
1 tsp vanilla extract
1 tsp artificial sweetener
fresh strawberry and single whipped
cream to decorate
Procedure
Puree the tofu until very smooth in an electric food processor.
Add the fudge, vanilla and artificial sweetener, and puree until
thoroughly combined.
Spoon into serving glasses and decorate with raspberries.
Fudge and Tofu mousse!
Ingredients
* 2 refrigerated pie crusts
* 1 egg white
* 8 large Golden Delicious apples,
peeled, cored and thinly-sliced
* 1/3 cup granulated sugar
* 2 Tbsp. all-purpose flour
* 1 tsp. cinnamon
Procedure
Preheat oven to 400 degrees F. Unfold one of the pie crusts into a 9-inch pie plate. Brush
with egg white. Let the egg white dry while you prepare the filling.
Toss apples with remaining ingredients. Pile into prepared crust.
Unfold the second prepared pie crust over the apples, tucking the excess under the bottom
crust. Now crimp the edges with your fingers.
Cut 3-4 slits in the top crust to allow steam to escape. Cover the pie loosely with a sheet of
aluminum foil.
Bake 10 minutes. Remove the foil, lower the temperature to 375 degrees F., and bake
another 30-40 minutes.
Apple pie!
Ingredients
2 sweet dessert apples
2 ripe dessert pears
2 ripe peaches
4 dessert plums
225g (8 oz/one and one-third cups)
seedless green or black grapes
150ml (1/4 pint/two-thirds cup) fresh
orange or pear juice
Procedure
Pour the juice into a serving bowl. Wash the fruit. You can peel the
apples and pears, or leave the skins on, as you wish.
Cut the apples into cubes. Slice the pears, removing the core. Add both
to the juice.
Fill a bowl with boiling water, plunge the peaches in and leave for 30
seconds, then remove with a slotted spoon and peel off the skins. Cut
the flesh into cubes. Add to bowl.
Cut the plums in half, remove the stones and slice the fruit. Add to bowl.
Mix thoroughly and chill before serving.
Fruit Salad!
