Real Food Recipes for the Whole Family

It’s been wonderful to share in the meal revelations you have posted on Facebook and to see your children enjoying so many real food recipes. Please keep sharing your photos on the Facebook page with everyone.

We particularly love that you are perusing these recipes with your children, and they are actively contributing to the recipe choices. This not only empowers them with importance and confidence, but begins to normalise their experience of real food, rather than have it be something to be suspicious of.

We hope the meal plans and recipes we provide offer inspiration and the opportunity for experimentation, but by no means are we expecting you to use these plans and recipes religiously, unless of course you really want to!

Please enjoy this fresh selection of scummy whole food recipes from me (unless otherwise stated) and some of my favourite recipe bloggers. You can find more family recipes from me on my website and if you are looking to shop for your groceries online Organics on a Budget is an Aussie owned small business owned by a mum who we support.

Bon Appetito!

Brenda x

BREAKFAST Ham & egg yummies Serves 4

Ingredients

2 slices ham, chopped 4–8 cherry tomatoes 100g roasted capsicums and/or zucchini 4 eggs Handful of grated cheese Parsley leaves

Preparation

Divide the ham, tomatoes and capsicum between four shallow ovenproof dishes. Crack over the egg (whisked or whole is up to you). Scatter with cheese and black pepper. Preheat grill to medium and cook for 3–4 minutes until the egg is set. Serve with parsley and fresh bread or toast soldiers.

Recipe by Wendy Blume from Veggie Smugglers

Brenda’s Bircher Muesli Makes enough to last for days, feel free to halve the recipe

Ingredients

5 x cups of rolled oats 3 x cups of milk or coconut water or a combination of both A couple handfuls of almonds A couple handfuls of sunflower seeds 2 tablespoons of chia seeds A couple handfuls of sultanas 2 x cups of natural yoghurt Juice of one orange 1 x grated apple A good shake of cinnamon A good pinch of vanilla powder

Preparation

Mix all of the above together, cover and leave pop into the fridge overnight.

In the morning, serve with extra milk and/or yoghurt, fresh seasonal fruit and a swirl of raw honey or pure maple syrup.

Why it’s so good:

• Fresh fruit is a fabulous source of fibre and has been shown to reduce the risk of cancer and other diseases. In this recipe I use grated apple, which is packed with vitamins like A, B1, B2 and C, as well as minerals like calcium, potassium, iodine, iron and phosphorous.

• Oats can be powerful in lowering cholesterol and, therefore, fighting heart disease. Oats contain insoluble fibre which lowers blood sugar and control diabetes.

• Nuts and seeds are rich in omega-3 fatty acids, which are associated with numerous health benefits including the development of the nervous system and reducing bad cholesterol. They are also are great source of protein which is important for building and repairing muscles.

• Yoghurt provides good bacteria for the digestive tract, is a good source of protein and is loaded with vitamins like calcium, vitamin B-2, B-12,

potassium, and magnesium - If you’re dairy free or cow’s milk free try coconut yoghurt or goat’s yoghurt.

Fabulous French Toast Serves 2

Ingredients

2 eggs ½ cup milk or cream (sub with almond milk or coconut milk for dairy free options) 1 teaspoon vanilla powder or essence 1 teaspoon ground cinnamon A pinch of nutmeg 4 slices good quality sourdough 2 tablespoons coconut oil

Preparation

Place eggs, milk, cream/milk, vanilla, cinnamon and nutmeg in a large bowl and whisk to combine

Soak the bread on both sides for a few seconds in the egg mixture

Heat half the coconut oil in a large frying pan over medium heat. and when hot, place bread slices into frying pan and cook both sides until golden brown

Once slices have been cooked, repeat process

Serve immediately with raw honey, sliced banana and vanilla yoghurt.

Vanilla Yoghurt

1 cup natural yoghurt 1 teaspoon vanilla extract or vanilla powder1 teaspoon cinnamonhoney to taste (optional)

Place ingredients in small bowl and stir until combined

Refrigerate until required

Zesty Chilli Beans Makes a big pot – dinner for four and leftovers!

This recipe for Zesty Chilli Beans can be made with home cooked or canned beans and makes a delicious vegetarian dinner and several breakfasts and lunches with what’s leftover.

Ingredients

Extra virgin olive oil 2 onions, diced 2 carrots, diced 1 red capsicum, diced 2 celery stalks, diced 2 cloves of garlic, chopped Dried chilli flakes to your liking – or leave them out if you prefer 2 tsp cumin 2 tsp oregano 2 tins (or 4 cups of home cooked) beans of your choice – Navy, Cannellini, Red Kidney or a mixture all work well. 800g of fresh tomatoes, diced 1 T tomato paste 2 bay leaves 1 T coconut sugar (if required) 1-2 T tamari sauce 2 T Apple cider vinegar 1 tsp salt Fresh coriander to serve Fresh lime to serve

Preparation

Add the oil to a large pot, then tip in the onions, carrot, capsicum, garlic, celery and cook, stirring for around 5 minutes

Add the spices and continue to cook for a further five minutes adding some water if it begins to stick

Stir in the beans, chopped tomatoes, tomato paste and bay leaves, you might need to add a little water or vegetable stock so the beans are just covered Turn heat to low and simmer for around 1 hour

Taste your beans and if you feel they need a little sweetness, add the coconut sugar or maple syrup then add the tamari and ACV

Stir well

Serve sprinkled with fresh coriander and a squeeze of lime

How to serve your beans: • We like ours with tortillas made from Masa Harina (corn) that are simple to

make, gluten free and a great excuse to bust out the tortilla press • On hot toast spread thick with avocado • On top good quality corn chips with plenty of guacamole for healthy nachos • In lettuce cups with some grated tasty cheese • Placed in a heated ramekin with an egg broken on top and then baked for about

ten minutes for a quick baked eggs – this is unbelievably delicious – especially when you

• have sour dough toast to dip in it!

Recipe by Kristin Cosgrove at Mamacino

Yummy Yoghurt Parfait Serves 4

Ingredients

2 cups (250g) frozen or fresh berries

500g natural yoghurt

1 cup (130g) Brenda’a Bircher Muesli or home-made granola

⅓ cup raw honey

Preparation

Lightly crush the berries with a fork

Fold through the yoghurt

Divide the bircher muesli between 4 glasses

Top each with some raw honey to taste

To serve, spoon over the yoghurt mixture, top with the extra raspberries and spoon over remaining honey

Tip: If kids don’t like the taste of natural yoghurt, blend the yoghurt with some raw honey or maple syrup for added sweetness before serving

Spelt and Buckwheat Pancakes Serves 6-8 medium pancakes

Enjoy these pancakes for breakfast and pop into kids lunch boxes with a spread of raw honey and/or for savoury lunch pancakes.

You can cook up the whole batch or save the wet ingredients in the fridge to cook up later.

Ingredients

1 cup buckwheat flour 1 cup spelt flour 2 tbsp coconut or rapadura sugar 2 tsp aluminium-free baking powder 2 eggs, beaten 2 cups milk 4 tbsp melted butter Coconut oil or butter for cooking

Preparation

Mix the flour, sugar and baking powder Add the eggs, milk and melted butter, stirring the mixture until smooth Preheat a frying pan and grease with coconut oil or butter Ladle in the batter and cook for a minute or two each side until golden brown

Topping tips

Canadian maple syrup, banana & cinnamon Mango, desiccated coconut and yoghurt Berry coulis or fresh berries & creamor as my son likes them avocado, baby spinach, cherry tomato and goats cheese

5 quick health benefits:

1) Butter – great source of Vitamin E, A and K, and is a source of quick energy

2) Eggs – great source of protein and vitamin B-12 required for normal brain function.

3) Buckwheat flour – a gluten free alternative to white flour. It is higher in essential vitamins and minerals, and high in fibre and protein.

4) Coconut sugar – is a wonderful alternative to white processed sugar. It has a low GI and is full of vitamins, minerals and amino acids (but it is still sugar, so use sparingly).

5) Almond Milk – great for those who are lactose intolerant. It is high in vitamins and contains protein and good fats.

Soft Boiled Eggs

Ingredients

2 eggs water

Preparation

Fill a saucepan with enough water to cover the eggs and bring to a boil

Use a spoon to gently lower the eggs into the water being careful not to crack the egg

Cook uncovered for approx. 4 and a half minutes for medium sized eggs then use a slotted spoon to gently remove them from the water and run them under cold water immediately

Peel and serve with leftover roasted cauliflower and sautéed greens or crispy bacon, asparagus and avocado

LUNCH Messy Sushi Serves 2

Ingredients

1/2 cup cooked brown rice 1 medium cucumber, diced 1 avocado, diced with lemon squeezed on top to stop browning 1/2 cup thinly shredded carrot 1 tablespoon pickled ginger 1 cup sustainable tinned tuna 1 tablespoon sesame seeds, you can lightly toast these if you have time Shake of dulse flakes 3 tablespoons rice vinegar 2 tablespoons tamari

Preparation

Gently combine all the ingredients except the avocado. Once combined, add the avocado and gently combine again and pack for lunch.

Cheeseball Skewers with Balsamic Glaze, Mountain Bread Chips and Pesto

Ingredients

1 cup balsamic vinegarcherry or grape tomatoesmini mozzarella cheese balls (could use regular sized ball, and cut into bite-sized pieces) red capsicum, cut small squaresolives, deseeded fresh basil leaves, cut in half if largeolive oilsalt & peppertooth picks or skewers, medium size

Preparation

Bring balsamic vinegar up to a boil in a saucepan, then lower heat to medium and simmer until it’s the consistency of very thin maple syrup, about 10 minutes then pour into a bowl and let cool (nb balsamic glaze is optional)

Cut tomatoes in half then thread a mini mozzarella cheese ball, capsicum, olive, basil leaf (fold in half if large) and a tomato half onto a tooth pick. Repeat with remaining ingredients

Drizzle with olive oil and sprinkle with salt & pepper, then drizzle cooled balsamic reduction on top

Mountain Bread Chips

Ingredients

4 x pieces of spelt Mountain bread 1 tablespoon olive oil 2 teaspoon fresh rosemary (or mixed dried herbs), finely chopped Salt to taste

Preparation

Preheat oven to 150°C

Mix together olive oil, rosemary and salt

Cut each Mountain bread square into quarters and lightly brush with oil marinade

Cut each square diagonally in half to make 2 triangles

Place triangles on 2 baking trays and bake for 5 minutes, or until golden brown and crisp

Serve with pesto

Pesto

Ingredients

5 healthy bunches or about 6 cups gently packed basil leaves, or any other greens (you use coriander, parsley, or a mix of herbs in season, and/or mix with baby spinach or rocket) 1/2 cup pepitas (to make it lunchbox friendly and more affordable than pine nuts) 1/2 cup grated Parmesan Reggiano cheese, optional 1 garlic clove1/4 teaspoon salt 1/4-1/2 cup extra-virgin olive oil

Preparation

Grate the parmesan in the food processorAdd the garlic, greens, salt and process Stream in the olive oil while blender is running to desired consistency

Scrape down the sides of the bowl and continue blending as needed until the olive oil is emulsified into the basil and the pesto looks uniform

Taste the pesto and add more salt, garlic, nuts or cheese as needed

Pesto will darken and brown very quickly, but will still be tasty and fresh for several days

Pesto can also be frozen for several months

Tip: Use pesto to spread on sourdough bread, rub over your lamb roast, through into your scrambled eggs, as a dip with crudites, stir through buckwheat or spelt pasta with some tuna and olives (my kids’ fave)

Zucchini and Potato Slice

Ingredients 3 large zucchini grated and squeezed 1 potato grated and squeezed 1 cup parmesan, grated 1 cup cheddar cheese, grated 3 eggs, lightly beaten ½ cup spelt flour½ cup butter, melted Salt and pepper to taste

Preparation

Preheat oven to 180C

Mix all the ingredients together until well combined

Pour into a baking tray lined with greaseproof paperBake for 30 mins or until golden

Serve warm with salad or vegetable sticks

Tip: Serve cold in lunchbox with your child’s favourite salad or vegetable sticks

Lovely Lettuce Wraps

Truly so many variations you can try. Here are a few of our family favourites.

For best results choose, the largest, most pliable lettuce leaves iceberg, radicchio or cos lettuce.

You can Overlap your lettuce leaves to make it more secure, pop the filling in the middle, then roll tightly and hold together with some foil..

Filling Ideas

Leftover chicken, grated carrot, thinly sliced apple and lemony yoghurt

Avocado and lemon smash with leftover bacon and chopped basil

Ham, swiss cheese and grated carrot

Leftover pulled pork, coleslaw and sour cream

Leftover chicken, sliced grapes, homemade mayonaisse and chopped parsley

Home made felafel and pumpkin hummous and cherry tomatoes

Seared steak, pesto and cucumber

Curried egg, avocado and capsicum strips

Pork, Kale and Fennel Sausage Rolls

Ingredients

500g free range pork mince 1 cup good quality bread crumbs * A big handful of kale, chopped 1 onion chopped 2 cloves of garlic, chopped 1 T Fennel Seeds 1 egg yolk (optional) Sea salt and freshly cracked pepper to season Puff pastry – home made if you are that way inclined – I’m not, I used the Careme All Butter Puff Pastry available from good delis or food stores. Tomato relish to serve. * Since we don’t eat a lot of bread in our house, if I do have leftovers from a sour dough loaf we might have had on a weekend, I collect all the end bits and pieces and store them in a bag in the freezer until I have enough to blitz into some bread crumbs.

Preparation

Pre-heat your oven to 190C (175C Fan Forced) Melt a little butter in a pan and add the onions, garlic and fennel seeds Cook, stirring often for about five minutes then add the kale and cook until softened Remove from the heat and allow to cool a little Add the kale mixture to your pork mince and stir to combine well You can add an egg yolk at this point if you like, to help it hold together and season well with sea salt and cracked pepper Roll out your pastry (I divided mine into four equal rectangles and made four larger sized sausage rolls but you can make little ones if you prefer) and wet the edges with a little water Place the sausage mix along the long edge of the pastry, the roll the pastry up to enclose the sausage and make a sausage roll

Brush the top with a little egg wash (an egg roughly beaten with a splash of milk) if you like and then score the top in diagonal lines with a sharp knife to make cutting later a little easier. Place on a lined baking tray and bake for about 30 minutes. Slice and serve with veggies or salad and a yummy relish or sauce if you have some handy *If you are on a gluten free eating plan, or would prefer to go without the pastry, leave out the bread crumbs or be sure to use a gluten free variety and use the pork mixture to make some tasty rissoles… grill until golden and serve with salad and red onion relish

Recipe by Kristin Cosgrove from Mamacino

Buckwheat Pasta Spirals with Broccoli, Peas and Pesto

Make the pasta based on packet instructions

Add some chopped broccoli and peas in the last 2 minutes of cooking, drain and rinse well.

Pop the pasta and broccoli back into the saucepan on a gentle heat and stir through some leftover lunchbox friendly pesto or feta and rocket pesto.

You can also add some of the tinned tuna if you have some leftover and throw in some olives.

Tip: Make extra and pack leftovers into a thermos to keep warm. Remember the fork!

Mini Meat Loaves

Ingredients

500g beef mince 2 carrots – grated 1 zucchini -grated 1 brown onion – finely diced 2 medium mushrooms – finely diced 1 cup cooked brown rice (optional) 2 tblspns tomato sauce 1 tblspn dried parsley flakes good pinch herbamare (or salt) oil – to brush into tray tomato sauce – extra

Preparation

Preheat oven to 180c and lightly grease 2 muffins trays with oil Place all the ingredients (except oil and extra tomato sauce) into a large bowl and mix thoroughly (I used my hands to make sure it was well combined) Make balls out of the mixture and flatten slightly, place them into the muffin tray (mine were approximately the size of a lime)

Use a pastry brush to brush the tops of the meatloaves with the extra tomato sauce Cook in preheated oven for 20 minutes turn, brush with a little more tomato sauce and cook for a further 10 minutes (check that they are cooked thoroughly as oven temperatures vary)

Recipe by Collette White from Cut out the Crap

DINNER

Rosemary and Garlic Chicken with Cauliflower MashServes 2 - 3

Ingredients

500g chicken thighs coconut oil or ghee for frying 1 onion, chopped 3 cloves of garlic, minced1 lemon, juiced ½ cup bone broth2 tablespoons of Dijon mustard ½ cup of creampinch of sea saltpinch of ground black pepper

Preparation

In a frypan over medium heat, add oil Add onion, garlic and rosemary and sauté for 1 minute Add chicken and pan fry both sides 3 minutes each. Add broth, lemon juice, mustard, and cook for about 10 minutes or until cooked

through adding cream in the last couple of minutes Remove from heat and serve with a side of cauliflower mash and a green salad,

salt and pepper

Cauliflower Mash

Serves 4

Ingredients

1 head cauliflower, trimmed and cut into florets

1 clove of garlic, minced

pinch of sea salt

pinch of fresh ground black pepper

1tablespoon butter

Splash of cream or milk

pinch of ground nutmeg

Preparation

Boil a large saucepan of water and add cauliflower Boil until tender, about 8 minutes Drain the water and return cauliflower to the saucepan Add garlic, salt, pepper and butter and mash with a potato masher OR use a

Bamix stick to cream

Tip: You can make it half potato and half cauliflower if you think your kids will prefer

Teriyaki Fish Serves 4

Ingredients

1/4 cup tamari 3 tablespoons chicken stock 1 tablespoon fresh ginger, grated 3 cloves garlic, minced4 x 150gm line caught, wild fish fillets ½ mango, seed removed, peeled and sliced 1 medium red capsicum, sliced finelyCoconut oil for pan frying

Preparation

In a small bowl, combine the tamari, chicken stock, ginger, and garlic Divide the marinade into 2 medium, shallow bowls Place the fish in one bowl and the mango and capsicum in the other Turn the tuna, mango, and capsicum to coat both sides Cover and refrigerate for 15 minutes Coat a frypan with coconut oil and pop over high heat Place the fish, mango, and capsicum into the pan - discard the marinade

from the fish bowl Cook, basting with the marinade from the mango bowl, for about 5 minutes

each side, or until the fish is just opaque and the mango and capsicum are heated through and glazed

Remove from heat and serve with a crispy salad or serve over steamed greens

Slow cooker beef cheek curry

Ingredients

2 beef cheeks or 700gr of chuck steak or cheap sinewy meat (diced) 1 large sweet potato (roughly diced) 2 large carrots (cut into rounds) 1 brown onion (thinly sliced) 400ml coconut cream 4 kaffir lime leaves 1 tspn of ground cumin 1 tspn of ground coriander 1 cinnamon stick 1/4 tspn of ground cloves 1/4 tspn of ground cardamom 1/4 cup of fish sauce (I use Red Boat brand) 1/4 cup of cocont aminos (could substitute with 1/8 cup of tamari plus 1 tblspn of coconut sugar) juice of 1/2 a lime 1 tblspn of coconut oil a good handful of green beans (trimmed and cut in half)

Preparation

Brown the meat in a couple of batches in the coconut oil in a frypan Pop meat in your slow cooker and add all the rest of the ingredients except green beans Pop it on a high heat for 4-5 hours or the lower heat setting for 7-8 hours 15 minutes before serving, add your trimmed green beans Serve with cauliflower rice or potatoes Garnish with some fresh coriander *don’t forget to find your cinnamon stick and remove it so no one gets this crunchy morsel in their meal

Recipe by Alisha Lynch from Naughty Naturopath Mum

Potato, Feta and Spinach frittata

Ingredients Serves 4 but I recommend doubling the recipe for a larger group or if you want leftovers

Ingredients

2 potatoes, peeled, cubed and parboiled 7 eggs 1 cup of feta, chopped 1 cup cheddar or parmesan cheese, grated 2 big handfuls of baby spinach 1 handful of basil or flat leaf parsley, finely chopped 1/2 cup cream 1 red onion, sliced salt and pepper to taste

Preparation

Preheat oven to 180 celcius Lightly grease a baking dish Whisk eggs with cream in a large bowl, pop in both cheeses, herbs, baby spinach (rip into smaller pieces), potato, salt and pepper and gently stir Pour into the baking dish and top with the red onion slices Pop into oven and bake for approximately 40 minutes Sprinkle with some extra herbs, cut into wedges or squares and serve with a dollop of

hummus and a big garden salad

Spicy Lamb with Braised Lentils

Ingredients Lamb 2 tsp coriander seeds 2 tsp cumin seeds 1/2 tsp peppercorns, or to taste 1/2 herb salt, or to taste 2 garlic cloves 1 kg lamb chops or cutlets (or 750g lamb fillets) 30g olive oil Lentils 1 red onion, halved 30g olive oil 1 cup dried Puy lentils (French green) rinsed well 1 bay leaf 750g chicken broth salt to taste

Preparation

Lamb

Mill coriander and cumin seeds, peppercorns, and herb salt in Thermomix 20 sec/speed 9.

Add garlic to Thermomix and chop 3 sec/speed 7. Rub spice mixture and seasonings into lamb. Cover and refrigerate. When lentils are almost cooked, remove lamb from fridge. Heat a frying pan on medium heat, then add olive oil. Add lamb and cook until done to your liking. If using fillets, slice thinly to serve.

Lentils Place onion into Thermomix bowl and chop 2 sec/speed 5. Add oil and cook 2 mins/100C/speed 1. Add lentils, bay leaf and chicken broth, and cook at 40-45 mins/100C/rev/speed 1. Lentils should be tender and liquid mostly absorbed. Add salt to taste. Pour into Thermoserver (or serving dish), remove bay leaf, and cover to keep warm.

To Serve

1 Spoon lentils onto plates, top with lamb, and serve with a salad. Notes You can pre-soak the lentils for an hour or two if you want to cut down cooking

time. Cooking time will be closer to 30 mins.

Recipe by Jo Whitton from Quirky Cooking

Herb and Macadamia Crusted Snapper

Ingredients

4 x 150gms firm white fish fillets (like snapper) 1 cup macadamia nuts1/4 cup parsley1/4 cup basil 1/4 cup coriander1 garlic clove, halved 2 teaspoons fresh lemon juice2 tablespoons coconut oil 300gms broccoli, cut into florets 300 gms cauliflower, cut into florets 3 tablespoons milksalt and pepper

Preparation

Preheat oven to 180°C Line 2 baking trays with non-stick baking paper Place the nuts, parsley, basil, coriander, lemon juice, coconut oil, garlic, salt and pepper in a food processor and process until finely chopped

Place the fish onto baking tray and press the herb crust on top of each fish evenly

Bake for approx 20 minutes or until the fish is cooked

Meanwhile, bring a large saucepan of salted water to boil

Add broccoli and cauliflower and cook until tender, around 10 minutes Drain well, reserving ¼ cup of the liquid (full of alkaline goodness) Pop drained vegetables into a food processor, add butter, milk and seasoning and process, adding 1 tablespoon of reserved liquid at a time until you reach your desired consistency

Serve fish on top of mash and with a fresh garden salad

Vegetable and Lentil Soup

Ingredients

2 T coconut oil 1 onion diced 2 cloves of garlic, chopped finely 2 celery stalks, chopped 2tsp ground cumin 1tsp ground coriander 1tsp ground turmeric or 1 T of freshly grated turmeric 2 carrots, chopped into chunky pieces 2 zucchinis, chopped into chunky pieces 4 potatoes, peeled and chopped A chunk of pumpkin, chopped 1/2 sweet potato, chopped 4 tomatoes, deseeded and chopped or one tin of crushed tomatoes 1 cup of well rinsed, split red lentils 2 cups of vegetable or home made chicken stock 2 bay leaves Hot water from the kettle Parsley to garnish Parmesan or pesto to garnish

Preparation

To a large pot, add the coconut oil and bring to medium heat Add onions and cook stirring for a good five minutes Add the garlic, celery and spices and cook stirring for another 5 minutes Add the rest of the vegetables and cook, stirring for five minutes, then add the tomatoes, lentils, stock and bay leaf Use hot water from the kettle to top up the liquid ensuring all vegetables are well covered

Simmer for around an hour, until the vegetables are soft If you have fussy, non-chunky-soup-eaters in the family, you can blend this soup to a puree if you wish Serve with hot buttered sourdough toast, lots of sea salt and freshly ground pepper, shavings of parmesan, a sprinkle of parsley and a dollop of pesto if you desire A glass of lovely red wine might help bring it to another level as they say on Masterchef too!

Recipe by Kristin Cosgrove from Mamacino

SNACKS

Stovetop Granola

Ingredients

1 teaspoon coconut oil 1 cup coconut flakes 1⁄4 cup your favourite mixed nuts/seeds 1 teaspoon cinnamon 1 teaspoon raw honey, pure maple syrup or rice malt syrup (optional) Pinch of allspice (optional)

Preparation

Heat a frying pan and add coconut flakes, nuts/seeds, cinnamon, allspice and dry roast them for a few minutes until slightly golden brownAdd coconut oil and stir for 1 minuteAdd sweetener and stir for 1 minute. Serve on its own or with yoghurt or with your choice of milk and mixed berries

Muesli SliceMakes 12

Ingredients

1 ¼ cup of organic oats ½ cup spelt flour 1/3 cup rapadura sugar ½ cup desiccated coconut ½ cup mix of sunflower seeds, sesame seeds, pepitas (your choice) 1 tablespoon chia seeds 1/3 cup chopped dried apple (or you could use sulphur-free sultanas, dried apricot or sugar free cranberries) 2 teaspoons cinnamon 1/2 teaspoon vanilla powder 90g butter 3 tablespoons natural yoghurt 1 tablespoon honey

Preparation

Grease and a 3cm deep, 16cm x 28cm (base) baking pan Pre-heat oven to 175 degrees C Combine dry ingredients in a bowl. Melt butter, add honey and yoghurt and stir well. Add wet ingredients to dry ingredients and stir until mixture sticks together. Press evenly & firmly into the baking pan. Bake for 20-25 mins or until top is golden. Cut into squares when hot and allow to cool. Once cold remove individual squares from pan and store in air-tight container. I like to freeze them and pop a couple into the kids lunchbox each morning.

Protein Packed Flapjack

Another favourite in our household and used in a diverse set of ways. It is a flapjack jammed full of protein to help keep your child’s energy levels up throughout the day. As well as protein the seeds in this recipe provide some essential fats which can help improve skin health. We love it on it’s own, or smothered in natural yogurt as a dessert.

Ingredients

75g mixed seeds (pumpkin and sunflower work well, pumpkin seeds being even richer in protein than sunflower) 125g butter 75g rapadura or unrefined sugar (can buy in all supermarkets) 1 tbsp. blackstrap molasses 175g oats 50g dried fruit (cut into small pieces of something large like prunes or dried apricots)

Preparation

Preheat the oven to 180°C (350°F) Whizz the seeds to a powder in a food processor or coffee grinder (in batches if using a coffee grinder) In a saucepan melt the butter, sugar and molasses. Add the oats, dried fruit and ground seeds Mix until all the ingredients are coated with wet ingredients Spread the mixture out on a baking tin lined with greaseproof paper and bake for 20-25 minutes or until golden brown Cut whilst hot but allow to cool in the baking tray before removing

Recipe by Jenny Tschiesche Lunchbox Doctor

Breakfast Sorbet

Ingredients 40g raw almonds/macadamias/cashews 30g rolled oats or quinoa flakes 25g seeds - pepitas, sunflower, linseeds, chia seeds 30g tahini 30g sultanas 250g ice 250g frozen mixed berries 250g frozen bananas, chopped in 1 inch pieces 40g pure maple syrup or raw honey (or to taste) 50g yoghurt or coconut cream (optional) 30g sultanas 30g chopped nuts (I like pecans)

Preparation 1 Toss raw almonds/macadamias/cashews, rolled oats or quinoa flakes, seeds,

tahini, sultanas, ice into your Thermomix bowl (weighing them if you want to be particular!), and grind on speed 9 for about 30 seconds, using the spatula to assist.

2 Next add the berries and grind them up on speed 9 for about 15 seconds. 3 Then add the remaining ingredients and mix on speed 9 for about 2 minutes,

using spatula, mixing until creamy. 4 For extra yumminess, add some extra sultanas and/or chopped nuts and stir on

speed 3 until mixed in, or sprinkle them on top. Notes For a smoother version, grind up the dry ingredients first (seeds, nuts, oats/

quinoa) until fine; add ice and grind; add frozen berries and grind; then add remaining ingredients.

P.S. Freeze any leftovers in a sealed container or ice cube trays. When you’re ready to use it, thaw for a few minutes and remix in Thermomix to whip it up again.

Recipe by Jo Whitton from Quirky Cooking

Strawberry MuffinsMakes 12 medium muffins

Ingredients

1.5 cups of washed and sliced strawberries 1 cup white spelt flour 3/4 cup wholemeal spelt flour 3/4 cup coconut or rapadura sugar 2 teaspoons baking powder 1/2 teaspoon bicarb of soda pinch of salt 1 teaspoon cinnamon 1/4 cup butter, melted 3/4 cup yoghurt 1 egg 1 teaspoon vanilla extract

Preparation

Preheat oven to 175 degrees and grease 12 muffin hole tin Mix dry ingredients together – flour, sugar, baking powder, bicarb of soda, salt, cinnamon and make a well in the middle Mix wet ingredients together – butter, yoghurt, egg, vanilla and pour into the dry mixture well Add sliced strawberries and gently fold mixture until combined, don’t over mix Divide batter into muffins holes and top with extra strawberry slices and a sprinkle of sugar Pop in oven for 20-25 minutes or until a skewer poked into middle of the muffin comes out clean Rest the muffins in the tin for 5 mins then turn out onto cooling rack

Muffins come out a little soft but will firm up on cooling

Mango and Macadamia Beach Bars Makes 8-10 bars, depending on the size you cut them

Ingredients

1/2 cup pepitas 1/2 cup almonds 1/2 cup macadamias 1 1/2 cups oats (use uncontaminated or gluten free if needed). 1 cup flaked coconut 1/4 cup goji berries 1/3 cup chopped organic dried mango 1/2 cup coconut oil 1/2 cup honey 1/3 cup almond butter 2 free range eggs

Preparation

Preheat your oven to 160C and lightly grease and line a 22cm square baking dish Place the pepitas, almonds, macadamia nuts, oats and coconut in your food processor or thermomix and whiz to chop roughly (you want the mix to retain some texture) Place the almond butter, coconut oil (melted) and honey in a jug and whisk well Add the coconut oil mixture, the lightly beaten eggs, the goji berries and the dried mango to the food processor with the other ingredients and pulse until the mixture just comes together Transfer to your baking dish. You can decorate your bars with extra coconut, dried mango and some black sesame seeds if you like but it does make it a bit harder to cut later Bake for 30-35 minutes or until golden and cooked through Put some foil over the top of the dish if your bar are colouring too quickly Allow to cool in the tin before slicing in to bars with your best, sharpest knife Wrap in baking paper or foil and store in the fridge in an air tight container for up to 5 days

Recipe by Kristin Cosgrove from Mamacino

Banana Thickshake Serves 2 small but filling cups, double the recipe for bigger servings

Ingredients

2 ripe bananas ½ cup cashews ½ cup – 1 cup milk, depends on your preferred thickness 2 tablespoons yoghurt 1 teaspoon cinnamon Ice (optional, I leave out for winter)

Preparation

Blend until smooth and thick Serve in a small cup with a sprinkle of cinnamon and a spoon This picture of the banana thick shake also has mango in it