Tag: family meals

No Sugar Banana, Apple and Carrot Muffins

| September 11, 2013

banana apple carrot muffinsWe made fruit muffins this week which are delicious snacks to take out when we’re at the playground and have spent the morning or afternoon running around, climbing and on the swings.

They’re also perfect for breakfast when you’re on the run.

These healthy muffins have no added sugar as the fresh fruit mixture and raisins naturally sweeten them.

Makes 12

Prep time 10 minutes.

Cooking time 20-25 minutes.

Let’s make No Sugar Muffins with Banana, Apple, Carrot and Raisins

You’ll Need:

  • 2 ripe bananas
  • 1 organic apple
  • 1 large organic carrot
  • 1/3 cup raisins
  • 1 1/2 cups self-raising organic flour
  • 1 free-range organic egg
  • 1/4 cup organic milk
  • 75g organic butter

1. Preheat the oven to 170 C.

2. Grate the carrot and apple.

3. Mash the bananas.

4. Add the carrot, apples and raisins to the mashed banana.

5. Melt the butter and add to the fruit mix, stirring through until just blended.

6. Add the egg and mix well.

7. Stir in flour, add milk and mix lightly.

8. Add the mixture to a lightly greased muffin tin or add to paper muffin cups.

9. Bake at 170 C for 20-25 minutes or until a cake skewer comes clean.

10. Place the muffins on a wire tray to cool for a few minutes.

Mashing the banana with a fork.

muffins

Adding the grated carrot, apple and raisins to the banana.

muffins

Ready for tasting!

banana apple carrot muffins

Looking for ideas for nutritious and quick Family Meals? Try my healthy recipes:

Tasty Tuesdays on HonestMum.com

Explore, Educate and Eat

| August 3, 2013

Food education is at the forefront of most parents’ minds and is fast becoming a core subject on the school curriculum. I am not surprised there is so much focus on teaching nutrition to children from a young age. Children who learn about food and nutrition are more likely to make healthy food choices and eat fruit and vegetables.

The best and most simple way to get your children thinking about food and nutrition is to get them involved. Here are some simple, daily activities you can do with your children to expand their knowledge about food and make learning fun.

Start with fruit and vegetables

Buy a selection of both and play simple question and answer games that your children will find interesting and educational. What is it? How is it grown? Where does it come from? Could you grow it in your garden or on an allotment?

fruit and vegetables

Experiment

During the week sit down and eat each fruit and vegetable with your children. Talk about whether you can eat it fresh or if it needs to be cooked first. What does it taste like? What colour is it? Ask your children to come up with as many meal ideas as they can that include this fruit or vegetable.

Go green

An easy and engaging project is to try growing fruit, vegetables and herbs with your children. Even if you’re not green fingered, give it a go! All children love to be outside and will learn from the experience of growing something they can eat, plus you could save money growing your own.

Visit a Farmer’s Market

Have a family day out and let your children discover where food comes from and how it is grown. Talk to the growers about their produce and sample the fresh food on offer.

Create

Involve your children in the preparation of their lunch box using fresh ingredients. Cook simple meals and get your children to help where they can, even if they’re simply watching you and talking about what you’re doing. Sit down as a family and enjoy your home cooked food together.

Explore nutrition

Teach your children about the importance of nutrition for a healthy mind and body. Explain why fresh is best.

If you follow these simple steps your children will soon start to take a keen interest in fresh foods and helping you to prepare and cook meals. Regular interaction with food as part of your everyday home life will encourage children to make the right choices for their health.

mummy and me magazineLydia Oliver – Nutritional Advisor Only Best For Baby

This article was published in the August 2013 edition of Mummy and Me Magazine

I offer one to one nutrition programmes for breastfeeding, post pregnancy weight loss, weaning, weight management and health. Contact me.

My Tuna Nicoise Salad

| July 2, 2013

This week’s Family Meal is a delicious, healthy and tasty take on a Tuna Nicoise Salad.

When I made this salad the weather was still cooler than usual for summer so I left out the iceberg lettuce and substituted it for some broccoli which makes the Tuna Nicoise Salad more filling. And instead of boiled potatoes I lightly roasted some potatoes with onion and garlic cloves to give the salad an extra kick.

Serves 4

Prep Time 5 mins. Cooking Time 20 mins.

Tuna Nicoise SaladYou’ll Need:

  •  4 Free Range Eggs
  • 6 New Potatoes
  • 1 head of Broccoli
  • 1 Red Onion
  • 3 Cloves of Garlic
  • 1 large tin of Tuna in Spring Water
  • Pitted Olives (if children are eating the meal)
  • Dried Herbs
  • Drizzle of Olive Oil
  • Lemon

 

Let’s Make My Tuna Nicoise Salad

1. Pre heat the oven to 190 degrees Celcius. Wash and chop the Potatoes into small cubes. Boil until soft (approx 15 – 20 minutes).

2. Boil the eggs until hard (approx 15 minutes).

3. Boil or steam the Broccoli for a couple of minutes until tender.

4. Chop the Red Onion and Garlic.

5. Put the Potato, Garlic and Onion into an oven dish and lightly mix with a drizzle of Olive Oil. Add a sprinkle of Dried Herbs onto the Potato for extra flavour. Roast for approx 20 minutes or until the potatoes have turned golden.

6. Add the cooked vegetables into a salad bowl.

7. Open the tin of Tuna and drain the spring water. Add the Tuna to the salad.

8. Peel the Boiled Eggs and cut into half or quarters and add to the salad.

9. Add Pitted Olives (only if children are old enough to eat Olives).

10. Squeeze a little fresh Lemon juice onto the salad for taste.

Tuna Nicoise Salad

Enjoy! This recipe is superb as a summer or winter family meal.

Tuna Nicoise Salad

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