MumsBahrain

In

www.mumsinbahrain.net6th Edition

September 2014

Back to School Fr

ee Edition!

by Mums In BahrainMY YUMMY LUNCHBOX

Its back to school time! Most children have a school day of up to seven hours. During that time they need to be offered healthy foods that fuel their mind and body, providing them with sustainable energy to last until the end of the school day. Providing foods that are tempting and interesting can be a constant struggle for a busy parent.

To help provide inspiration for parents who wants to give their children an interesting and healthy lunch box, the Mums in Bahrain team has put together a variety of recipes, suggestions and tips that will help you to provide your child with enjoyable meals and snacks.

The recipes included in this book have been provided by Mums in Bahrain members, restaurants and food bloggers in Bahrain. We hope you will enjoy them!

Special thanks go to Royal Bahrain Hospital for their continued support in sponsoring our MIB recipe books.

We would love to hear from you! If you have any recipes or tips that you would like to share, please email us at mib@mumsinbahrain.net

FREEZABLE

FINGER FOOD

QUICK COOKING

KEY

Many thanks go to all of the people who have

contributed recipes and ideas for this book.

Special thanks to Lucy Palmer, and to

Danielle Lucas for the Design and Artwork. www.lucasdesign.meG. Salem

Back to School!

INGREDIENTS cup water or chicken stock1 tablespoon olive oil cup quinoa500g (17oz) chicken mince (breast or leg) cup rye or buckwheat breadcrumbs1 teaspoon fresh parsley, finely chopped teaspoon fresh thyme, finely chopped cup finely grated cheese, such as parmesan or cheddar3 tablespoons butter, melted (optional)

1 Preheat the oven to 200C (390F) and line a

tray with baking paper.

2 In a small saucepan, bring the water or chicken

stock and quinoa to a boil, then add olive oil.

Reduce to a simmer, cover and cook for 10

minutes. Turn off the heat but leave the saucepan

on the hot plate for another 5 to 10 minutes.

Remove the lid, fluff with a fork, and set aside

to cool. Mamas tip: you can toast the quinoa for

5 minutes before simmering to give it a more

nutty taste.

3 In a medium bowl, combine the minced chicken

and quinoa, mixing together thoroughly. In a

separate bowl combine the breadcrumbs, cheese

and herbs.

4 Using your hands, create tablespoon-sized balls

of the meat and quinoa mixture (around 1cm

thick) and dip into the breadcrumbs. Place the balls

on the baking tray and gently squash to flatten

into a nugget shape. Brush with butter (if using).

5 Bake for 10 to 15 minutes, then turn each

nugget and bake for a further 10 minutes, or until

chicken is cooked through and nuggets are golden brown.

MAMAS QUINOA & CHICKEN NUGGETS

Cauliflower or carrot can be added for extra veggies!

6

METHOD

Subm

itte

d by

Vill

amam

as

INGREDIENTS300g (10oz) pizza dough mix1 tablespoon olive oil1 red pepper, chopped1 yellow pepper, chopped175g (6oz) salami1 large tomato, chopped teaspoon dried herbs150g (5oz) mozzarella cheese, cubed or grateda little flour for dusting

1 Make up the pizza dough according to the packet instructions (or make from scratch).

2 On a lightly floured surface, divide the dough into 8 even pieces. Roll each piece into a circle approximately 20cm (8in) in diameter. Keep covered with cling film.

3 Heat the olive oil in a frying pan, and add the peppers, stirring for around 5 minutes until softened. Add the salami, cooking for a minute or two, then add the chopped tomato. Continue cooking until all of the ingredients have softened. Remove from the heat, and stir in the cheese and herbs. Set aside to cool.

4 Place a spoonful of the filling mixture into the centre of each round of dough. Moisten the edges of the round with a little water, then fold the circles in half, pressing the edges to seal. They should now be half-moon shapes.

5 Place each calzone on a baking tray and bake at 220C (425F) for 15 to 20 minutes, until golden brown.

MAMAS QUINOA & CHICKEN NUGGETS

MINI CALZONE PIZZAS

Different vegetables can be added according to your childs taste.

FREEZE FOR QU

ICK MEALS!

Let cool complet

ely,

wrap each one t

ightly in

plastic wrap. Re-

heat in

oven or thaw and

re-heat

in microwave.

7

METHOD

Submitted by Danielle Lucas

CEREAL WITH FRUIT (NO SUGAR)INGREDIENTS1 tablespoon oats/barley (in powder form) apple or pear, grated cup waterpinch cinnamon powder

FINGER MILLET PUDDING (RICH IN CALCIUM)INGREDIENTS1 tablespoon finger millet powder (you can sprout, dry and make this powder as it will increase the nutrient value) cup water cup milk (can be formula/breast milk/regular)sugar as per tastepinch cardamom powder

1 Add water to the finger millet powder and boil until thick (7 to 8 minutes).

2 Add sugar and milk as desired. Add cardamom and it is ready.

1 Add your choice of cereal powder and fruit into the water.

2 Cook for 7 to 8 minutes until fruit is soft. Once thick, add cinnamon.

3 Grind further if desired.

BABY BREAKFAST

11

METHOD

METHOD

Submitted by Sunira Parker

BABIES AND TODDLERS OFTEN NEED TO HAVE BREAKFAST ON THE GO.HERE ARE SOME GREAT IDEAS ON WHAT TO PACK WHEN YOU ARE OUT AND ABOUT.

INGREDIENTS

4 large eggs

cup milk

teaspoon kosher salt

teaspoon freshly ground black pepper

2 tablespoons fresh parsley, chopped

cup chopped assorted mix-ins (such as diced

vegetables, crab sticks, smoked

salmon, pepperoni or sausage)

grated parmesan cheese (optional)

cup shredded cheddar cheese

1 Preheat oven to 180C (350F). Spray a mini muffin tin with cooking spray.

2 Whisk together the eggs, milk, salt, pepper and parsley. Stir in your favourite mix-ins.

3 Add cheddar cheese and whisk.

4 Divide the egg mixture between the muffin cups.

5 Bake 10 to 15 minutes until the mini frittatas are puffed and golden brown on top.

6 Remove from oven and cool for 5 minutes before serving.

MINI FRITTATAS

6

METHOD

Subm

itte

d by

Neh

ad R

amad

an

12

INGREDIENTS

1 cups cooked small grain white rice

2 tablespoons finely grated parmesan cheese

1 egg yolk

For the filling:

20g butter

50g button mushrooms, finely chopped

1 small zucchini, grated coarsely

60g tomato, finely chopped

100g ricotta cheese

1 egg yolk

1 Oil a deep 12 hole patty pan, cupcake pan or individual cups.

2 Combine the rice, cheese and egg yolk in small bowl. Using a wet hand, press 1 tablespoon of this mixture over base of each hole in the prepared pan.

3 For the filling, heat the butter in small pan. Cook the mushrooms, zucchini and tomato, stirring until vegetables are soft. Remove from heat, and stir in the ricotta and egg yolk.

4 Spoon some filling into each of the rice shells and bake in a moderate oven for approximately 25 minutes, until the filling is set and the rice crusts are lightly browned.

5

6

VEGETABLE PATTIES WITH RICE CRUSTS

13

METHOD

Submitted by Sonya Pyers

1 Feel free to change the type of vegetables to your childs

taste. Makes 12. Can be stored in refrigerator for up to 2 days.

MINI FRITTATAS

INGREDIENTS50g (1oz) red lentils200g (7oz) coarsely chopped sweet potato2 tablespoons finely chopped celery cup apple, coarsely grated clove garlic, crushed1 tablespoon stale breadcrumbs50g (1oz) packaged breadcrumbs

1 Add the lentils to a small pan of boiling water. Boil uncovered for about 10 to 20 minutes

or until tender, then drain.

2 Boil, steam or microwave the sweet potato until tender. Drain, then mash until smooth.

3 Combine the lentils and sweet potato in small bowl with the celery, apple, garlic and

stale breadcrumbs. Shape tablespoons of the mixture into patties.

4 Coat the patties in the packaged breadcrumbs. Place on an oiled oven tray, and

spray lightly with cooking oil spray.

5 Bake in a moderate oven for 15 minutes or until the patties are browned lightly.

6 Makes 16 patties. Can be stored in refrigerator for up to 2 days.

MINI LENTIL PATTIES

6

METHOD

Subm

itte

d by

Son

ya P

yers

14

Sweet potatoes are loaded with

vitamins A and E, beta carotene,

potassium, calcium, fibre, and foliate.

INGREDIENTS

400g (14oz) all purpose flour

1 tablespoon sugar

1 teaspoon baking powder

teaspoon baking soda

2 tablespoons of chopped fresh herbs, such as

basil, parsley, mint, coriander or dill

100g (3oz) grated parmesan cheese

300g (10oz) laban or plain yogurt

4 tablespoons butter, melted

1 egg

1 Heat the oven to 185C (365F). Place muffin cups into a 12 cup muffin tin.

2 Sift the flour, baking powder and baking soda into a bowl, and stir in the sugar, fresh herbs and cheese.

3 In a jug, combine the laban or yogurt, melted butter and the egg, whisking lightly.

4 Add the wet mix to the dry mix, stirring until everything is evenly combined.

5 Spoon the mixture evenly into the muffin cases. Bake for 20 to 25 minutes until the muffins are golden and springy to touch. Split in half and spread with butter.

SAVOURY HERBY MUFFINS

17

METHOD

Submitted by Lucy Palmer

2014 The Pygos Group Hit Entertainment Limited

INGREDIENTS1 sheet ready-rolled shortcrust pastry60g (2oz) grated cheddar cheese105g (4oz) can red salmon, drained and flaked125ml (4oz) milk1 eggspring onion, finely chopped

1 Grease a shallow patty pan or ramekins.

2 Cut the pastry into nine 7cm rounds. Press the pastry rounds into the holes of the

patty pan or ramekins.

3 Combine the cheese and salmon, and divide the filling between the pastry cases.

4 Whisk together the milk and egg in a small jug. Pour enough into each pastry case to

cover the filling. Bake in a moderate oven about 20 minutes or until filling is set. Cool

for 5 minutes before removing quichettes from pan.

5 Makes 9. Best eaten on day of baking.

SALMON QUICHETTES

6

METHOD

Subm

itte

d by

Son

ya P

yers

18

In an Oxford University study of

500 children, those who had higher

levels of omega-3 fatty acids were

significantly more likely to score

better on reading and memory tests!

Salmon is loaded with healthy brain boosting omega-3 fatty acid and other vitamins and minerals like

vitamin B12, potassium and selenium!

SALMON QUICHETTES

HIDDEN VEGGIES

Steam and puree 1 carrot and

1/2 cup broccoli or zuchinni

with a food processor.

Add vegetables to step 3.

INGREDIENTS

1 medium potato, peeled and cut into cubes

2 eggs

1 tablespoon butter

salt and pepper to taste

300g (10oz) cooked chicken

breadcrumbs

vegetable oil for deep frying

herbs, finely chopped (optional)

1 Boil the potato cubes until tender, then mash as smoothly as possible. Set aside to cool slightly.

2 Lightly beat one of the eggs and add to the cooled mashed potatoes along with the butter, salt and pepper. Mix well.

3 Add the cooked chicken and combine.

4 Place the breadcrumbs in one bowl, and beat the remaining egg in another bowl.

5 Take small handfuls of the potato mixture and shape into croquettes around 5cm (2in) long or balls. Dip in egg and then coat in breadcrumbs. Place in the fridge to chill for 30 minutes.

6 Fry the croquettes in batches, turning occasionally until golden brown all over. They

7 should only take 2 to 3 minutes per batch. Remove to a paper towel lined plate to drain.

CHICKEN CROQUETTES

19

METHOD

Submitted by Nehad Ramadan

INGREDIENTS10 medjool dates, seeds removed cup raisins1 cup rolled oats1 tablespoon cocoa powder teaspoon concentrated natural vanilla extractpinch of saltcoconut for rolling in (optional - an alternative may be crushed corn flakes, more cocoa powder or rice crispies)

1 Place the dates, raisins, oats, cocoa powder, salt plus the vanilla (if using) in a

blender or food processor. Blitz until combined and they form a paste.

2 Form the mixture into small balls or bite-size chunks. Roll these in the chosen

coating. Place in the fridge for a few hours to firm up.

DATE BITES

6

METHOD

Subm

itte

d by

Nor

a Sa

lim

22

Let the kids roll these sweet

healthy treats into balls while you

relax with a cup of tea!.

**Whip up a double batch and freeze in little zip lock bags. Defrost in fridge when ready to eat!

DATE BITES

Can be stored

in an airtight

container for up

to four days.

INGREDIENTS

185g butter

2 tablespoons golden syrup

cup self raising flour

cup plain flour

cup natural muesli (no nuts)

cup brown sugar

cup finely chopped dried apricots

cup sultanas

cup rolled oats

cup desiccated coconut (optional)

2 eggs, lightly beaten

1 Grease 20cm x 30cm lamington pan, and line the base with baking paper.

2 Combine the butter and syrup in small pan. Stir over a low heat until the butter melts, then allow to cool.

3 Combine the sifted flours, muesli, sugar, apricot, sultanas, oats, and coconut (if using) together in large bowl. Stir in the eggs and cooled butter mixture

4 Press the mixture into the prepared pan. Bake in a moderate oven for 25 minutes.

5 Cool in the pan, and cut into fingers before serving.

APRICOT BARS

23

METHOD

Submitted by Sonya Pyers

INGREDIENTS75g (2oz) butter1/3 cup honey1 tablespoon caster sugar5 cups cornflakes

1 Preheat oven to 180C (350F). Line two 12 hole

muffin pans with paper cases.

2 Combine the honey, butter and sugar in a small

saucepan. Stir over a gentle heat until smooth.

3 Place the cornflakes in a large bowl, and add butter

mixture. Stir until cornflakes are well coated.

4 Divide the cornflake mixture among cases. Bake

for 8 minutes. Stand for 15 minutes or until firm.

HONEY JOYS

24

METHOD

Subm

itte

d by

Son

ya P

yers

Can be made one day ahead.

Store in an airtight container.

HONEY JOYS

If you want a

little more

sweetness you

could add a

handful of choc

olate chips.

INGREDIENTS2-3 large very ripe bananas2 cups rolled oats cup pitted dried dates, chopped (add cup to make it sweeter if desired) cup chopped mixed nuts (optional - remember, many schools have a no nut policy.The nuts can be substituted with chopped apricots or raisins)1 teaspoon vanilla essence (optional) teaspoon salt (optional)Grated nutmeg or cinnamon (optional)

1 Heat the oven to 180C (350F). Lightly grease a 9in square baking dish with butter.

2 Peel the bananas and mash in a medium mixing bowl. Mash them very thoroughly until no large chunks remain and the bananas should be almost liquid (producing around 1-1 cups).

3 Stir in the vanilla essence, if using. Add the oats and stir them in, then the salt, dates and nuts or dried fruit.

4 Pat the mixture evenly into the baking pan. If desired, sprinkle the top lightly with nutmeg or cinnamon.

5 Bake for 30 minutes or until the edges just begin to crisp up.

6 Place the baking pan on a rack to cool. When cooled, cut into bars.

HEALTHY BANANA OAT BARS

25

METHOD

Submitted by Slice of Life - Bahrainsliceoflifebahrain

COLOURFUL COUSCOUS SALAD

INGREDIENTS

75g (2oz) couscous

100ml (3oz) vegetable stock

handful of green beans, trimmed and chopped

1 small orange

1 tablespoon olive oil

2 teaspoons clear honey

seeds from half a pomegranate

1 handful of pineapple chunks

red pepper, finely diced

1 Cover the couscous in the hot stock, leaving to stand until the couscous has

absorbed the liquid and it is soft and fluffy.

2 Add the beans to the boiling water, and cook for 2 minutes. Drain.

3 Grate the rind of half of the orange. Squeeze the orange, taking 2 tablespoons of

juice and combining with the olive oil, rind and honey.

4 Take the seeds from half of the pomegranate, discarding any white pith.

5 Add all of the ingredients to the couscous along with the orange dressing. Mix well.

6

METHOD

Submitted by Marta Mart of Sticky Fingers Bahrainhttp://stickyfingersbahrain.blogspot.com26

FRESH SUSHI ROLLS

28

Submitted by Ghada Salem

INGREDIENTS

cup sushi short grain rice

cup water

cup rice vinegar

1 to 2 teaspoons sugar

teaspoon salt

2 sheets nori (dried seaweed)

You will also need a sushi mat for rolling

Fillings - choose a selection from:

- pured avocado or cream cheese (to hold all of

the other fillings together)

- cucumber sticks (very thin)

- carrot sticks (very thin)

- pepper sticks (very thin)

- crab sticks

JAPANESE RICE BAL

L TIP:

For a fun version, sh

ape some rice into a

cookie

cutter, filling about h

alf of the way up the

side

of the cutter. Sprea

d some filling over t

he

rice, then add another

layer of rice, pressin

g

together lightly to se

al.

1 Start by mixing together the vinegar, sugar and salt, and set aside.

2 Rinse and drain the rice. Place the rice into the water in a medium sized pan with a

lid that fits tightly. Bring the rice to the boil, reduce the heat to very low, and simmer

until all of the water has been absorbed (around 15 minutes). Remove from the heat,

but leave covered, and set aside. TIP: you can wrap the saucepan lid with a small tea

towel before placing on the pan, to help ensure a tight seal. Make sure that it wont get

into contact with any direct heat though.

3 After the rice has cooled for around 10 minutes, transfer to a large bowl, fluffing it with

a fork. Add the vinegar mixture to the rice, and mix together gently.

4 Spread the rice on a baking sheet covered in baking paper, and allow to cool fully.

Keep covered with a damp towel.

5 To assemble the rolls, place the sushi mat with the slats crosswise. Lay a sheet of the

nori (shiny-side down) and lined up with the closest edge of the mat. Slightly dampen

your fingers and press a layer of the rice onto the nori, leaving a gap at the far side of

the nori of around an inch and a half. Spread a thin layer of cream cheese or avocado

puree across the rice. Place your chosen fillings onto the rice, starting around one inch

from the front edge of the mat. Leave one inch of rice uncovered at the far side.

6 Beginning with front edge of the mat, roll up the mat, making the rice and fillings into

a cylinder, keeping it very tight. Once it is rolled, open up the mat and dab a little water

along the unsealed edge of the nori, and then roll the sushi up completely to seal.

7 Cut each sushi roll into around 8 pieces with a sharp wet knife.

FRESH SUSHI ROLLS METHOD

29

METHOD1 Place the cooked, cooled (but not refrigerated) rice in a bowl.

2 Wet hands and sprinkle a little salt on them, to stop the rice sticking to them.

3 Take a small amount of rice and shape into a snack-size ball.

4 Press a cube of the chosen filling into the rice ball, and reshape the rice around it.

Submitted by Sally Marshall

ONIGIRI(JAPANESE RICE BALLS)

Makes between 3 to 5 balls per cup of rice.

INGREDIENTS

1 cup cooked medium white rice, cooled

to room temperature

a little salt

Choose from a selection of fillings: cooked meat cubes; chopped pickles (pickled plum is a favourite); cubed cooked vegetables.

1 Do not refrigerate the balls, as the rice will become too hard to eat after it has been sitting in the lunchbox for a few hours.

MAKES 4 LIBERAL SERVINGSINGREDIENTS1 cup macaroni pasta2 tablespoons butter2 tablespoons all purpose flour2 cups milk, full fatsugar to tastesalt to tastecouple of pinches of pepper, ground (optional)1 cup pineapple, diced cup boiled potato, dicedhandful of cheddar cheese, grated a spinkling of parmesan cheese

1 Preheat the oven to 200C (400F).

2 Boil pasta in salted water until al dente and drain.

3 In a medium sized pan, melt the butter. Add the flour and stir for a minute. Add the

milk, sugar, salt and pepper to taste. The sauce will form into a thick paste. Set aside.

4 Add the boiled pasta, diced pineapple and boiled potato to the sauce, and stir together.

5 Pour the mixture into a baking dish and spread grated cheddar cheese and

parmesan on top.

6 Place the baking dish in the oven and bake until the cheese on top melts and turns

golden brown. This would take about 20-25 minutes.

7 Can be eaten warm or cold.

MACARONI CHEESE AND PINEAPPLE

6

METHOD

Subm

itte

d by

Ani

ta M

enon

30

Other vegetables like boiled carrots or beans can be added.

For hidden veggies - steam and puree some

cauliflower or pumpkin and add to step 4.

Use half the barley with the

above ingredients, and the

other half mix with chicken

leftovers, or turkey with

cherry tomatoes and olives.

INGREDIENTS

1 cup barley

2 cups water

3 mushrooms, finely chopped

1 carrot, peeled and diced or sliced thinly

1 celery stick, chopped

handful of golden or black raisins

2 tablespoons extra virgin olive oil

tomatoes and fresh herbs (optional)

salt and pepper to taste

1 Bring the barley and water to a boil in a saucepan over a high heat. Reduce heat to medium/low, cover, and simmer until the barley is tender, but still slightly firm in the centre, about 30 minutes. Drain and cool to room temperature in a bowl.

2 Saute the mushrooms in the olive oil for 3 minutes, add the raisins and stir for another 2 minutes.

3 Pour the mushrooms and oil over the barley, add the carrots and celery.

4 Cover and refrigerate until cold, and stir before serving.

BEAUTIFUL BARLEY SALAD

31

METHOD

Submitted by Ghada Salem

Dietitians tip: lent

ils are a

great source of

protein

and fibre. This ma

ke a

delicious and filling

salad.

INGREDIENTSSERVES 42 tomatoes, finely diced1 small red onion, finely diced2 tablespoon extra virgin olive oil1 tablespoon lemon juice1 tablespoon wholegrain mustard1 garlic clove, crushed teaspoon ground cumin teaspoon ground coriander400g can lentils, drained185g can tuna, drained2 tablespoon chopped fresh cilantropepper

1 In a small bowl, whisk together: olive oil, lemon juice, mustard, garlic, cumin, ground coriander.

2 In a large bowl, combine: tuna, lentils, fresh cilantro, onions and tomatoes.

3 Pour dressing over salad and season with pepper to taste.

LENTIL AND TUNA SALAD

33

METHOD

Nada Jawahery Registered Dietitian at Royal Bahrain Hospital

C

M

Y

CM

MY

CY

CMY

K

Mums in Bahrain Generic LPOd 2014 final.pdf 1 7/22/14 11:30 AM

INGREDIENTS cup cooked freekeh1 cup roasted capsicum, cut into strips1 bunch fresh coriander, roughly chopped1 cup dates, chopped1 cup dried apricots, chopped1 small red onion, finely sliced. cup feta cheeseFor the dressing:juice of 3 lemons cup olive oil2 tablespoons honeysalt & pepper

1 Toss all of the dry ingredients together.

2 Mix the dressing ingredients together. Add to the dry ingredients. Toss thoroughly

and serve at room temperature.

FREEKEH SALAD

6

METHOD

Subm

itte

d by

Din

a Ey

ad

34

ALTERNATIVE IDEAS:Cooked freekah can be

combined with cooked or raw vegetables, chickpeas, cooked and minced meat and chicken, for other delicious salads.It can also be mixed with cinnamon powder, chopped dried apricots, raisins and

slightly cooked red apples for a sweet version which is totally yummy!

RAINBOW FRIED RICEINGREDIENTS

1/2 red pepper, diced1/2 carrot, peeled and diced1/4 cup frozen sweetcorn1/4 cup frozen peas1/2 small red onion, diced2 rashers bacon (pork, beef or turkey bacon are fine)

2 cups cooked basmati rice (or 1 cup uncooked rice,

boiled)

2 teaspoons vegetable oil

2 eggs, lightly beaten

1 tablespoon soy sauce

1 Heat 1 teaspoon of the oil in a frying pan (or wok). When it is hot, add the beaten

eggs and cook an omelette (or scrambled eggs if you prefer). Set aside on a plate.

2 Heat the remaining oil in the frying pan or wok, and fry the onions and the bacon

until cooked.

3 Add the pepper and carrot, cooking for a few minutes until they have softened, then

add the sweetcorn and the peas. Cook for around a minute longer, then add the soy

sauce. Add in the cooked rice, stirring it all together and heating until warmed through.

4 Cut the omelette into strips (or break up the scrambled egg into small pieces) and

add to the rice mixture, combining evenly.

5 This can be packed warm in a thermal box, or alternatively cooled overnight in the

6 fridge, and eaten cold.

6

METHOD

Submitted by Wendy Foster

36

RAINBOW FRIED RICE

Submitted by Wendy Foster

FOR MORE VEGGI

ES

Add 8oz of fres

h

chopped baby spin

ach

to step 2.

Spinach is mild tas

ting

and a great way to

sneak in veggies.

INGREDIENTS

250g (81/2oz) cherry tomatoes, halved250g (81/2oz) feta cheese, cut into cubes2 small red onions, diced

3 branches basil, snipped

2/3 cup black olives or Kalamata olives1 pack (500g) penne, bowtie or orzo pasta

DRESSING

1/3 cup lemon Juice2 tablespoon sugar or honey

1/3 cup olive oil1/4 cup fresh oregano, chopped or 1 teaspoon dried oregano1 garlic clove, minced

1 Boil pasta and drain. Set aside to cool.

2 In a large salad bowl mix the cooled pasta, cheese, onions, tomatoes and olives.

3 Stir to mix well.

4 In a small plastic bowl mix the lemon juice, sugar, oil, garlic and oregano then add to salad.

5 Mix well together. Can be stored in the fridge for several days.

GREEK STYLE PASTA SALAD

37

METHOD

Submitted by Huda Ahmed

CARROTS can help clean the teeth and mouth as they scrape off food particles and plaque when you munch on them. They also stimulate the gums and trigger saliva secretion which helps ward off bacteria.Including AVOCADOS in your diet can help in combating dry skin, as they are rich in monounsaturated fat and vitamin E, both of which promote healthy skin.APPLES are a great source of fibre. Make sure they are eaten your with the skin on, as it contains antioxidants that could help protect against heart disease and potential allergies.PUMPKIN is a low calorie vegetable that is high in fibre and vitamin A. Its also rich in beta carotene which helps prevent heart disease.KIWI fruits have phytonutrients, which repair DNA, act as the bodys protection against some cancers, and function as antioxidants. Some of its benefits include blood sugar regulation and cancer prevention.Not only does PINEAPPLE add juicy sweetness to your meals, but it also contains bromelain, a digestive enzyme that helps break down food to reduce bloating.The high sulphur content and wide range of vitamins and minerals in EGGS promote healthy hair and nail growth.BROCCOLI is an excellent source of vitamin C and calcium, both of which can be beneficial for healthy gums and help to lower the risk of periodontal disease.LYCHEES have a high level of heart-healthy polyphenols. These polyphenols play an important role in the prevention of degenerative diseases like cancer.The leaves & roots of PARSLEY are high in iron content & rich in vitamins A, B and C. This aromatic herb also contains antibacterial and anti-cancerous properties. Consuming oranges daily may help prevent the onset of cold and flu.

ADVICE PROVIDED BY DR NADA JAWAHERY, REGISTERED DIETICIAN AT ROYAL BAHRAIN HOSPITAL

YOU ARE WHAT YOU EAT!

* v a l i d u n t i l O c t o b e r 2 0 1 4 * v a l i d u n t i l O c t o b e r 2 0 1 4

VEGETABLE STICKS (cucumber, pepper, celery, carrot) along side a dip such as humus.

BITE-SIZED FRUIT (strawberries, raspberries, sliced peaches or nectarines, grapes, satsumasegments). Apples too, but they should have a little lemon juice on them to stop them fromgoing brown.

A SIMPLE FRUIT SALAD can be made by combining several different bite-sized fruits and addinga little orange juice to keep them moist.

BREAD STICKS AND FLAT BREADS are a great choice, with a soft cheese dip or humus.

COOKED MEATS such as salami, ham, mortadella or pastrami are all good (make sure that thelunchbox has an ice compartment to keep them fresh though).

FRUIT YOGURTS OR FROMAGE FRAIS are another great choice to provide calcium and a little natural sweetness. Again, make sure that the lunchbox is kept cold.

CHEESE CUBES are also great favourites, and often go well with crackers or fruit.

ADVICE PROVIDED BY DR NADA JAWAHERY, REGISTERED DIETICIAN AT ROYAL BAHRAIN HOSPITAL

LUNCHBOX ESSENTIALSAn interesting lunchbox has a

variety of different items in it, to

provide balanced nutrition and

to add variety and choice to

hungry, but sometimes choosy,

eaters. It is good to include a range of

lunchbox staples as well as frequently

changing exciting options: items such as fruit

and vegetables, crackers, meat and dairy choices.

Suggestions on what to include are:

chicken and humustuna and avocadocheese and jamboiled egg and cheese

labneh with zaatarcurried eggtuna and tomatocheese and marmite

cheese and tomatohumus and pomegranatelabna and mint leaves

SANDWICHES AND WRAPS ARE ALWAYS GOOD HEALTHY OPTIONS TO INCLUDE. GREAT FILLINGS RECOMMENDED BY MUMS IN BAHRAIN MEMBERS INCLUDE:

39

NO JUNK FOOD! Fresh and healthy choices are the best options for your children.

USE A VARIETY OF GRAINS - there are lots available.

MIX AND MATCH a variety of items in the lunchbox, to tempt even the fussiest of hungry eaters.

BROADEN THE MENU - try new and exciting options as well as old favourites.

REVISIT BREAKFAST - morning favourites such as eggs, toast and bagels are all great options for later in the day.

HAVE FUN! Get creative with designs and colours to make the food interesting.

DONT BE FOOLED BY LABELLING GIMMICKS - look carefully for the salt, fat and sugar contents on foods, and also check for nuts.

Tips provided by the chefs at the Elite Residence, Seef

OTHER TOP TIPSTO GET RID OF STALE ODOURS from a lunchbox, soak it in water along with lemon juice, bicarbonate of soda, sterilizing solution or vinegar. You can also try freezing it!

PACK A FROZEN ICE BLOCK (you can buy small, flexible ones from many supermarkets) in an insulated bag to keep the lunch chilled and fresh.

TOP TIPS FOR A GREAT LUNCHBOX

40

LIBRARY PE AFTER SCHOOL CLUB TEST OTHER

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

NOTES:

For lots more tips and advice on getting back to school then check out http://mumsinbahrain.net/backtoschool.html

TERM DATES AND HOLIDAYS

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ay if

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afte

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tha

t yo

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ed t

o re

mem

ber.

Eid al-Adha: Friday 3 October 2014 Al-Hijra: Friday 24 October 2014

Ashura: Monday 3 November 2014National Day: Tuesday 16 December 2014

New Years Day Thursday 1 January 2015 Milad un Nabi Saturday 3 2015

Autumn termTerm dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Other dates to make a note of: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Spring termTerm dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Other dates to make a note of: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Summer termTerm dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Other dates to make a note of: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Public holidays

Public holidays

Ramadan 2015 will start on or around Thursday 18 June 2015

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