Healthy Brownie Cup Cake

Ingredients

  • 6 tablespoons cocoa powder
  • 4 tablespoons creamy peanut butter
  • 1/2 teaspoon cinnamon powder
  • 1 teaspoon vanilla extract
  • 4 eggs, whisked with a fork
  • 6 tablespoons brown sugar
  • 100 grams Fruit & Nut muesli/oats
  • cooking Oil to grease mug/bowl

Procedure

    1. Grease 4 ramekins with oil
    2. Whisk peanut butter and sugar in a bowl with a fork
    3. Add the cinnamon, cocoa and vanilla extract and mix well. Whisk in the egg, then gently fold in the muesli/oats
    4. Bake in the microwave on full power for maximum 2-1/2 minutes. Stand for 5 minutes, then serve immediately

 

Grilled Tofu Spinach Sandwich

Ingredients

  • 100 grams of firm tofu or paneer, sliced into sandwich-sized rectangles
  • 1/4 cup of sesame seed
  • 1 tablespoon plus more of Dijon mustard
  • 1 tablespoon of olive oil
  • 4 slices whole-wheat bread,toasted
  • 1 tomato, sliced
  • 1/2 onion, sliced or ringed
  • Handful of spinach leaves
  • Tabasco sauce, Tomato sauce and Dijon mustard for added flavor
  • Salt to taste, if needed (as the mustard has lots of salt already)

Procedure

  1. To begin making the Grilled Tofu Spinach Sandwich Recipe, in a large bowl combine the olive oil, dijon mustard and a pinch of salt
  2. Toss the tofu in the mustard and allow it to rest for 30 minutes to marinate or place in the refrigerator for 3 hours
  3. Preheat an iron grill on medium heat and grease it with oil. Toss the tofu on the sesame seeds and place it on the grill
  4. Grill on medium high until the tofu gets a crispy outer and turns golden brown
  5. Toast each of the bread slices in a toaster until lightly browned and crisp. You can also you an iron skillet to toast them
  6. Evenly place the tomato slices, onion and spinach on the bread slices. Place the grilled tofu on the bread slices and drizzle some Tabasco/Tomato sauce and Dijon mustard on the sandwich
  7. Cover with the remaining bread slices and serve warm. You could also wrap the Grilled Tofu Sandwiches in a butter paper and pack them for lunch Snack.

Date & Prune Chocolate Truffles

Ingredients

For Truffles

  • 100g dates (seedless)
  • 100g sundried prunes
  • 100g walnuts
  • 20g cocoa powder (3 tablespoon)
  • 15g cooking oil (1 tablespoon)

For Chocolate Coating

  • 100g melted dark chocolate

Procedure

  1. Place dates, prunes and walnuts in bowl of processor and process for a minute or until everything gets chopped fine
  2. Taste and adjust sweetness if required adding more dates or prunes
  3. Add the cocoa powder and oil and process briefly to mix
  4. Roll into bite sized balls packing firmly
  5. Dip into the melted chocolate and leave to set on a parchment lined tray in the fridge for 15-20 minutes

 

Whole Wheat Oat Chocolate Chip Walnut Cookies

Ingredients

100g butter room temperature

  • 150g brown sugar
  • 1 egg
  • 5ml vanilla extract
  • 175g whole wheat flour
  • 150g Plain Oats
  • 5g baking soda
  • 7g baking powder
  • Pinch of salt
  • 50g dark chocolate chips
  • 50g walnuts, finely chopped

Procedure

  1. Preheat the oven to 180C. Line 2 baking sheets with parchment paper
  2. Stir together the flour, oats, chocolate chips and walnuts
  3. In another big bowl, cream the butter and sugar till fluffy. Next beat in the egg and vanilla extract, followed by baking soda, baking powder and salt
  4. Fold the dry ingredients into the wet. Drop a tablespoon of cookie dough onto greased cookie trays, leaving an inch and a half in between for spreading during baking
  5. Flatten gently with the tines of a fork
  6. Bake at 180C for 12-15 minutes, until golden brown
  7. Remove from oven, leave to cool on trays for 1 minute, then remove to cooling racks and allow to cool completely. Store in an airtight box

Vegetarian Tom Yum Soup

Ingredients

  • 1/4 cup zucchini, diced small
  • 1/4 cup carrots, diced small
  • 1 red bell pepper, diced small
  • 1/2 cup broccoli florets
  • 1/4 cup cabbage, diced
  • 2 stalks of lemon grass, sliced
  • 4-6 Thai basil leaves
  • 1 teaspoon soy sauce
  • 1 teaspoon red curry paste (optional, if you like it to be spicy)
  • 2 tablespoons lemon juice
  • 1 teaspoon of honey to taste
  • Salt to taste

Procedure

    1. Add 4-5 cups water to a saucepan, add the lemongrass and lime leaves to the water. Tear the lime leaves to release flavour
    2. Turn on the heat to medium-high, and bring the water to a boil. Boil the herbs for about 5 minutes or so, to release the flavours. The colour of the water should be light green once the water is boiled
    3. Strain the lemongrass-flavoured water to remove lemongrass and the leaves
    4. Pour the lemongrass-flavoured water back into the saucepan. Add the vegetables into the mixture and boil until the vegetables are slightly tender
    5. Add to it soy sauce, sugar, (red curry paste) and at the very end add lime juice
    6. Taste and adjust the flavours accordingly to suit your palate. It should be very sour & spicy. You may need to add more lime juice depending on how sour the lemons are
    7. Transfer the Vegetarian Tom Yum Soup to a bowl and garnish with basil leaves. Serve hot

 

Carrot Crumble

Ingredients

Carrot Nut Filling

  • 2 cups grated carrots
  • 5 dates, chopped
  • 3 tablespoon cashew nuts, chopped
  • 2 tablespoon raisins
  • 1 tablespoon ghee
  • 225 ml skimmed milk
  • 50g jaggery powder
  • 1/2 teaspoon cardamom powder

Crumble Topping

  • Oats
  • 20g brown sugar
  • 25g ghee chilled, grated

Procedure

  • Heat 1 tablespoon ghee in a heavy bottom non-stick pan. Add the chopped nuts and saute over low heat until light brown
  • Add the carrots and saute until they start releasing juices, and become lightly coloured. Now add milk, jaggery powder and cardamom powder, and stir well so that the ingredients mix well
  • Reduce to a simmer, cover the pan, and let it cook until all the milk has been absorbed, and ingredients have formed a homogenous mixture. Taste and adjust sweetness if required. Leave to cool for 10-15 minutes
  • Pre-heat the oven to 180C. Lightly grease 4 ramekins

Crumble Topping

  • Take a fork and toss the oats, sugar and ghee together to make a crumble topping

Assemble

  • Divide the carrot mixture between 4 lightly greased ramekins. Divide the topping over each, spread to cover the top, and press gently
  • Bake for approximately 20-25 minutes, until lightly coloured on top

Note

  • You may serve the crumble in ramekins by topping with cream or custard of your choice

Oats Nut Crispbread

Ingredients

  • 160g whole wheat flour
  • 120g Plain Oats
  • 1 garlic cloves, minced
  • 40g walnuts
  • 20g white sesame seeds
  • 20g black sesame seeds
  • 1-1/2 teaspoon salt
  • 1-1/2 teaspoon baking powder

 

How to make Oats Nut Crispbread

  1. Preheat oven to 180 C. Line 2 cookie sheets with parchment paper
  2. Place the flour, oats, salt, garlic powder, baking powder and walnuts in the bowl of food processor, and pulse for a few seconds to chop walnuts. Add oil and pulse again
  3. Turn into a large bowl, add 1/2 a cup of water and knead into a smooth firm dough, adding more water as required
  4. Knead for 2-3 minutes, and allow to rest, covered, on the counter for 15 minutes
  5. Roll out on a lightly floured counter, and cut into desired shapes with a fluted pastry cutter, a pizza cutter or a knife
  6. Place on prepared baking sheets and bake for 15-18 minutes until lightly coloured and golden brown on the edges
  7. Cool on racks. Store in an airtight container in a cool place
  8. Serve with dips, on a cheese board

 

No-bake trail mix cookies

These cookies have all the delicious flavours of a healthy snack with none of the baking pain. Whizz up a batch up and enjoy the healthy satisfaction of no added sugar and all fruit and seed goodness.

Ingredients

  • 1 cup dried figs
  • 1/2 cup raisins
  • 1 cup quick oats
  • 1/2 cup shredded coconut + 1/2 cup for rolling.
  • 1/2 cup sunflower seeds

Method

1. Gather all ingredients and measure out.
2. Place figs, raisins, oats and 1/2 cup coconut into a food processor. Process until mixture lifts away from the edges of the bowl.
3. Remove from bowl and knead the sunflower seeds into the mixture. Form a log and slice into 12 even slices.
4. Roll each slice in remaining coconut.

Gram flour pancake

This dense and filling savoury pancake is packed with protein and fibre. Feel free to change up the mix-ins and toppings based on what your child like. Make this super healthy gram flour pancake with lots of green vegetables for the breakfast.

Ingredients

  • 1 green onion, finely chopped (about 1/4 cup)
  • 1/4 cup finely chopped red pepper
  • 1/2 cup chickpea flour (also known as gram flour )
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • pinch red pepper flakes (optional)
  • 1/2 cup + 2 tablespoons water

Method

  1. Prepare the vegetables and set aside. Preheat a 10-inch skillet or pan over medium heat.
  2. In a small bowl, whisk together the chickpea flour, salt, pepper, baking powder, and optional red pepper flakes.
  3. Add the water and whisk well until no clumps remain.
  4. Stir in the chopped vegetables.
  5. When the skillet is pre-heated (a drop of water should sizzle on the pan), spray it liberally with olive oil or other non stick cooking spray.
  6. Pour on all of the batter (if making 1 large pancake) and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide a pancake flipper/spatula under the pancake and it’s firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes.
  7. Serve on a large plate and top with your desired toppings. Leftovers can be wrapped up and placed in the fridge. Reheat on a skillet until warmed throughout.

Options- you can make pancakes with oats or lentils (same method)

Healthy Apple Muffins

Made with whole wheat flour, coconut oil, apple sauce and maple syrup these Healthy Apple Muffins will be your new favorite fall snack.   (You can replace maple syrup with honey if not available.

Ingredients

  • 2 cup – flour, whole wheat
  • 2 teaspoon – baking soda
  • 1 teaspoon – baking powder
  • 2 1/2 teaspoon – cinnamon
  • 1 teaspoon – salt
  • 3 large – egg
  • 2/3 cup – maple syrup (or honey)
  • 1/3 cup – coconut oil
  • 1/3 cup – applesauce, unsweetened
  • 2 tsp – vanilla extract
  • 2 cup, grated – apple
  • 1/2 cup – walnuts, chopped

Method

  1. Preheat oven to 425 degrees and line a muffin tin with cupcake liners or grease the wells.
  2. In a bowl, combine flour, baking soda, baking powder, cinnamon and salt.
  3. In a separate bowl, whisk together eggs, maple syrup, melted coconut oil, apple sauce and vanilla extract.
  4. Pour the dry ingredients into the wet and slowly fold together.  Before it’s all combined, add grated apples and walnuts (or you can use pecans). Stir just until combined.
  5. Fill muffin tins all the way to the top!  Bake at 425 degrees for 5 minutes and then decrease the temperature to 350 and bake for 12-18 minutes.  Bake until an inserted toothpick comes out clean.
  6. Let cool and serve.

Fruity Nut n’ Honey Energy Bites

Fruity Nut n’ Honey Energy Bites are a portable, make-ahead snack you can feel good about giving your family. These nutrient dense energy bites are full of fruit, nut butter, seeds, and whole grains!

Ingredients

  • 1 cup – cherries, dried
  • 1 teaspoon – vanilla extract
  • 2 cup – cereal, (corn flakes, wheat flakes or muesli)
  • 1/3 cup – pumpkin seed kernels
  • 1/2 cup – almond butter
  • 1 teaspoon – honey

Method

  1. Soak dried cherries in hot water for 10 minutes. Drain and add to a food processor. Add vanilla and pulse until a paste forms (about 1 minute).
  2. Add 1.5 cups of the cereal to the food processor and pulse again until it is fairly crushed and well mixed in.
  3. In a medium bowl, combine cherry mixture, pepitas (pumpkin seeds), almond butter, honey, and the remaining 1/2 cup of whole cereal. Mix well.
  4. Form into small balls, pressing tightly together with palms. If they are not quite sticking together, add just a tiny bit more almond butter.
  5. Store in an air tight container in the fridge for grab-and-go snacking!

 

Baked Whole Grain Mozzarella Sticks

Cheese has an undeserved reputation among adults as a fattening indulgence. But when you’re feeding your kids cheese (perhaps it feels like even more cheese), there are two things to remember.

The first is that kids really need fat… it’s essential not just for growing bodies, but for growing brains, too. (Did you know that your brain is composed of 60% fat? It’s true!)

Secondly, cheese counts as a good source of protein and calcium, just like milk.

So go ahead and enjoy serving your kids these melty cheese sticks. And grab one for yourself, too. No guilt allowed!

Quick Sticks-  When you’re reading to make these Mozzarella sticks, get three bowls ready for the breading: one with egg, one with whole wheat flour, and one with bread crumbs.

Ingredients

  • 5 slice – bread, sprouted, whole grain
  • 2 tablespoon – Parmesan cheese, grated
  • 2 tablespoon – olive oil
  • 1/2 teaspoon – Italian Seasoning
  • 1 large – egg
  • 1/4 cup – flour, whole wheat
  • 8 stick – string cheese

Method

  1. Preheat oven to 375 F.
  2. Place the frozen bread in a blender or food processor and pulse until uniform medium crumbs form.
  3. Stir in cheese, olive oil, and Italian seasonings.
  4. Place the breadcrumb mixture in a small but wide dish. In another dish, add the egg, fork-whisked with a tablespoon of water. In a third dish, place the flour.
  5. Unwrap the cheese sticks, and roll each one first in the flour, then the egg, then the breadcrumbs. Make sure each stick is well coated, then place it on a greased cookie sheet.
  6. Bake 6-8 minutes, checking frequently, until cheese is just melted but not too runny.
  7. Serve hot with marinara sauce for dipping.

(you can also opt to fry these sticks)

Tropical Fruit Salsa

Salsa is versatile and a great last minute addition to your favorite dish.  Serve it with baked pita chips or plantain chips for a fun afternoon snack. Mix it into yogurt or a bowl of cereal. It even works great for dessert. Don’t be afraid to eat it by the spoonful too. What could be better than a delicious serving of fruit that can be enjoyed for breakfast, lunch, dinner or snack?

Ingredients

  • 1 cup – pineapple
  • 1 medium – mango
  • 3/4 cup – strawberries
  • 2 medium – kiwi
  • 1/4 cup – coconut flakes
  • 1 tablespoon – mint, fresh
  • 1 medium – lime

Method

  1. Chop pineapple, mango, strawberries, kiwi and mint.
  2. Juice lime.
  3. In a large bowl, combine all of the ingredients together.
  4. Mix well with a spoon.
  5. Serve over cooked chicken or seafood or with baked pita chips or plantain chips.
  6. Refrigerate any remaining salsa in a sealed container for up to two days.

 

Spice Roasted Carrots

Ingredients

  • 16 medium – carrot
  • 1/4 cup – coconut oil
  • 2 teaspoon – cinnamon
  • 1/2 teaspoon – ginger, ground
  • 1/4 teaspoon – cardamom
  • 2 teaspoon – salt

Method

  1. Preheat oven to 425° F.
  2. Peel the carrots and cut into 3-inch long sections. Cut the sections lengthwise into halves, quarters, or sixths, making sticks of mostly even size.
  3. Toss the cut carrots with the spices and coconut oil. Place on a baking sheet and cook for 15 minutes.
  4. Stir, cook for another 15 minutes, then stir again.
  5. Cook for a final 5-15 minutes until the carrots are soft and golden.

Mango Frosty – Summer Treat

It is amazing what you can do with frozen fruit and a processor! It is healthy while still being a fun treat. Kids can help with it, and it is still easy and quick. 

Ingredients

  • 3 medium – banana
  • 2 cup – mango cubes, frozen
  • 1/4 cup – coconut milk, unsweetened
  • 1 tablespoon – honey
  • 1 teaspoon – vanilla extract
  • 1/8 teaspoon – salt
  • 1 medium – lime

Method

1.Thinly slice the bananas and freeze. For ease, I like to freeze in a single layer on a strip of parchment paper. This is a really great job for kids to help with. Freeze for at least 1 hour.

  1. In a food processor blend together all of the ingredients. It should take a few minutes, and you will need to stop and stir several times.
  2. Eat right away.

 

Frozen Yogurt Pops

Ingredients

  • 1 cup – yogurt, plain
  • 1 medium – banana
  • 1 cup – mixed berries, frozen
  • 1/8 cup – honey

Method

  1. Toss all ingredients into a high-powered blender and puree. Divide evenly between paper cups. Cover with aluminum foil and pierce foil in the center with popsicle sticks to hold sticks in place. Freeze 4-5 hours or until solid.

Fresh Cucumber Roll-ups

An adorable party snack that packs in the veggies! Veggies wrapped in cream cheese-slathered cucumber slices. They’re quick and easy to make, and sure look festive! These fun, fresh cucumber roll-ups are perfect for a party table for both kids and adults.

 

Ingredients

  • 4 ounce – cream cheese
  • 1 medium – cucumber
  • 1/2 medium – bell pepper, yellow
  • 1/2 cup strips or slices – carrot

Method

  1. Soften cream cheese to room temperature and mix with a spoon to soften.
  2. Wash and dry your cucumber. Using a vegetable peeler, slice into really thin strips (thinner cucumbers work best).
  3. Cut bell pepper into matchstick pieces. I used a quarter each of red pepper and yellow, but you could just use one or the other if it’s easier.
  4. Spread a thin layer of cream cheese down each cucumber slice. On one end, place a handful of carrots and bell pepper, along with fresh herbs if desired (optional).
  5. Roll up and serve!