RECIPES

Ricotta All-Rounders

Ricotta All-Rounders

These tasty little bite-sized lunch box snacks pack a punch of protein, folate, vitamin A and zinc. They are also so versatile, you can add a range of fillings such as ham, chicken, salmon, tuna, and a variety of vegetables such as carrot, pumpkin, sweet potato, zucchini or spinach.

Bountiful Banana Bread

Bountiful Banana Bread

This banana bread recipe compared with a traditional recipe has half the added sugar, 5 times the fibre, double the protein, one-quarter the saturated fat, and is an excellent source of omega-3 and omega-6 healthy fats.

Cornflake Crackles

Cornflake Crackles

Ingredients   4 cups of Corn Flakes 90g butter 2 tablespoons honey 2 egg whites     Method   Preheat oven to 150oC. Place 10-12 cup cake papers in a muffin tin. Measure out 4 cups of corn flakes and place them in a large mixing bowl. Place the butter and...

Veggy Cheesy Eggy Muffins

Veggy Cheesy Eggy Muffins

Ingredients 1 brown onion, finely diced6 eggs1 cup grated cheese (a mix of cheddar, mozzarella and parmesan works well, e.g., Pizza Cheese)2 Tablespoons of ricotta or Greek yoghurt1/2 cup diced or grated orange or yellow vegetables, e.g. carrot, pumpkin, sweet potato,...

Cheese and Ham Mini Scones

Cheese and Ham Mini Scones

Ingredients   ¾ cup grated cheese, e.g. cheddar, mozzarella or pizza cheese 1 & ¼ cups plain wholemeal flour 1 cup milk 2 teaspoons baking powder Chopped ham (or other protein such as chicken)     Method   Preheat oven to 190oC. Grease a mini muffin pan....

Breakfast Cups on the Go!

Breakfast Cups on the Go!

Ingredients Base: Make the base using the Dietitian For Kids Healthy Low GI Slice recipe.   Filling: 400g Skim Greek Yoghurt (no added sugar) such as Evia Skim Greek Yoghurt 4 eggs 4 tablespoons cornflour 1 punnet (125g) of raspberries or 125-150g fruit of choice...

Fruit Salad Weet-Bix Muffins

Fruit Salad Weet-Bix Muffins

  Ingredients: 4 weet-bix 350g of fruit, e.g. 1 ripe banana, 2 x 125g punnets of raspberries (grated apple, blueberries, strawberries, fresh apricots would also work well) 3/4 cup milk 2 eggs 1/2 cup vegetable oil 1 & 1/2 cups wholemeal self-raising flour ½...

Scrumptious Spaghetti Bolognese

Scrumptious Spaghetti Bolognese

Ingredients   500g of minced meat (either lean beef, pork or pork & veal) 1 brown onion, diced 2 cloves of garlic, crushed 1 carrot, peeled and grated 200g mushrooms, peeled and sliced 1 zucchini, grated 1 tin (400g) of brown lentils 1 jar of pasta sauce 2...

Wholegrain Waffles

Wholegrain Waffles

I don't have many kitchen gadgets, but this waffle maker is great for kids who might be a little more selective with their food preferences. I often make these waffles on a Sunday morning and keep some of the batter aside in the fridge so I quickly cook another batch...

Top Secret Chicken Nuggets and Schnitzel

Top Secret Chicken Nuggets and Schnitzel

Ingredients 2 chicken breasts (600-700g) 2 eggs 1/2 can of cannellini beans 1 cup grated cheese 1 cup cauliflower florets (optional - try 1/2 a cup or leave this out if your child can detect the flavour) 1 teaspoon garlic powder 1 teaspoon onion powder Breadcrumbs,...

Superlicious Sunflower Seed Spread

Superlicious Sunflower Seed Spread

This tasty sunflower seed spread is a healthy and lunch box friendly alternative to nut butters. The recipe has an option of making either plain or chocolate sunflower seed butter.

Choc Chip Oat Cookies

Choc Chip Oat Cookies

Ingredients   125g butter, at room temperature1/4 cup lightly packed brown sugar1/4 cup caster sugar1 egg1/2 teaspoon vanilla extract1 cup wholemeal plain flour1/2 cup sunflower seeds, whole (or grind up after measuring)1/2 teaspoon baking powder1 & 1/2 cups...

Fabulous Fried Rice

Fabulous Fried Rice

Ingredients 1 brown onion, chopped1 clove garlic, crushed1 inch ginger, finely chopped3 rashers of bacon, finely chopped2 eggs1 large tin of corn kernels, drained1 cup of cooked frozen peas and/or edamame beans2 cups cooked jasmine rice1 cup cooked brown rice (e.g....

Sizzling Beef Stir-Fry

Sizzling Beef Stir-Fry

Ingredients   500g beef fillet (also works well with pork or lamb fillet)2 teaspoons cornflour2 tablespoons sesame oil2 tablespoons oyster sauce1 tablespoon soy sauce1 teaspoon honey2 tablespoons sunflower oil2cm root ginger, finely chopped 2 garlic cloves,...

Thai Mini Meatballs

Thai Mini Meatballs

Ingredients 500g chicken or pork mince1 garlic clove, crushed2cm fresh ginger, finely chopped1 brown onion, finely chopped1 teaspoon ground coriander2 tablespoons fresh mint, finely chopped2 tablespoons fresh coriander, finely chopped1 tablespoon fish sauce1...

Sneaky Protein Vanilla Cupcakes

Sneaky Protein Vanilla Cupcakes

Ingredients 60g butter, softened 1/4 cup vegetable oil, e.g. sunflower or canola oil ½ cup sugar 1 teaspoon vanilla essence 3 eggs 1 cup self raising flour 1 cup almond meal 2/3 cup milk   Method Preheat the oven to 180 degrees celsius.  Beat the butter, sugar and...

White Bean Bread Scrolls with filling of choice

White Bean Bread Scrolls with filling of choice

The addition of a whole can of white beans to this recipe does not affect the flavour but adds a boost of nutrients including iron, zinc, protein, folate, B vitamins, magnesium, calcium and fibre. Ingredients 2 cups of warm water (37oC)1 tablespoon of sugar1...

Blueberry, Yoghurt and Coconut Muffins

Blueberry, Yoghurt and Coconut Muffins

Ingredients 2 1/2 cups of wholemeal self-raising flour1/2 cup sugar3 eggs3/4 cup vegetable oil1/2 cup milk1/2 cup Greek Yoghurt1 teaspoon vanilla extract1/2 cup desiccated coconut1 cup fresh or frozen blueberries and/or raspberries MethodPreheat oven to 180oCMix all...

Apricot Protein Balls

Apricot Protein Balls

Ingredients 2 weet-bix, broken into chunks 1/2 cup chopped dried apricots (or you can substitute with dried apple or other fruit) 1 tablespoon coconut oil 1 tablespoon orange juice 2 tablespoons milk powder 1/4 cup sunflower seeds (can add whole or blend prior to...

Baked Sweet Bread Sticks

Baked Sweet Bread Sticks

In my practice, I see many clients with very restricted diets either due to ARFID (avoidant/restrictive food intake disorder) or those with autism and sensory eating issues. Often these children will accept less than 20 different foods which are usually white or beige in colour. These types of diets are rarely nutritionally adequate so it’s a huge challenge for parents to ensure their child is getting enough nutrients. Today, I have been experimenting in the kitchen and making “Baked Sweet Bread Sticks” to sneak in a bit of protein and calcium, plus many other vital nutrients found in milk and eggs.

Vegetable Protein Bites

Vegetable Protein Bites

These yummy healthy vegetable protein bites are a tasty savoury snack for the lunch box or afternoon tea and, as the name suggests, are a great way to get in some protein, vegetables and fibre.

Apple Ricotta Doughnuts

Apple Ricotta Doughnuts

These doughnuts are a great healthy lunchbox and snack option. The wholemeal flour and apple add fibre, while the the eggs and ricotta provide protein. They are also low GI meaning they will digest slowly for a gradual release of energy.

Low GI High Protein Chocolate Cake

Low GI High Protein Chocolate Cake

This nutrient-dense low Glycaemic Index, high protein chocolate cake is full of goodness with some surprising ingredients, and no, it doesn’t have zucchini it.

Healthy Low GI Slice

Healthy Low GI Slice

This healthy slice is low GI with loads of fibre and added protein. It’s a great healthy treat for kids and adults.