Blueberry and Maple Syrup: Spread a thin layer of jam and fill pancakes with 1 cup chopped blueberries. Roll or stack pancakes and drizzle with real maple syrup.
Lemon and Honey: Spread a thin layer of honey onto each pancake and then add 1 tablespoon of lemon juice per pancake (you may need 1–2 lemons).
Banana and Baked Ricotta: Top pancakes with ricotta and bake in a preheated oven (200°C/390°F) for 5–10 minutes. Then top with banana and drizzle with honey or real maple syrup (or try low GI agave nectar).
Seasonal fruit filling: Dice 2 cups of seasonal fruit of choice and arrange on the pancakes. Drizzle with real maple syrup, passionfruit or lemon or lime juice. See ‘What’s in season right now’.
EP sensitive option (eczema, psoriasis, hyperactivity): Omit the cinnamon in the pancake mix and use rice bran oil instead of olive oil. Dice 2 cups of the following low-salicylate fruit: peeled pear (fresh or the tinned stuff), banana, papaw (note: banana and papaw contain amines so if you have rosacea, limit these fruits)—and drizzle your pancakes with real maple syrup.
Power Omelette (GF, EP, V)
Makes 3 small omelettes; preparation time 3 minutes, cooking time 10 minutes
This protein-rich meal contains antioxidants such as quercetin, vitamin C and zinc; omega-3, vitamin D plus B group vitamins including biotin and folate. Great for energy production, muscle building, firm skin, fertility and brain development in children.
9 eggs
2 tablespoons water
2 teaspoons salt reduced tamari or soy sauce
extra virgin olive oil
1⁄2 small red onion, finely diced
2 handfuls baby spinach leaves, roughly chopped
1⁄2 red capsicum (pepper), finely diced
If using a grill (broiler) for the final stage of cooking, preheat it on medium. Lightly beat the eggs, then add the water and tamari sauce and mix.
Add a splash of extra virgin olive oil to a small non-stick frying pan and heat to medium heat. Add the onion and sauté for 1 minute then add the spinach and capsicum and sauté for a further minute or two until spinach wilts. Reduce heat to low.
Remove two-thirds of the vegetables, leaving in one-third for one of the three omelettes. Spread the vegetables evenly across the pan before adding approximately one-third of the egg mix. Cover saucepan with a lid and cook for 1 minute on low heat, being careful not to burn the omelette (check regularly). Then open the lid and add a splash of water on top of the omelette to one side—this will create steam to help cook the top of the omelette. Cover and cook on very low heat for a further 2–3 minutes. If egg is still uncooked on top, transfer the pan to the grill and grill the omelette (keeping the pan’s handle away from heat) for 1 minute or until egg has cooked through.
Remove omelette from the pan and repeat the process for the second (and third) omelette. Cut the first (cooled) omelette in half for the children.
NOTES
GF: use tamari sauce instead of soy sauce.
EP: to keep the salicylate content low, leave out the vegetables and tamari sauce (as it contains salicylates and natural MSG). Alternatively use chopped spring onions (scallions), parsley, garlic and season with sea salt.
Perfect Fried Eggs (EP, GF, V)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 5 minutes
Eggs are rich in energy-producing B group vitamins and protein for firm skin and muscle development. The secret to perfect fried eggs is a dash of water and a lid on your frying pan for perfectly cooked whites.
6 slices grainy bread (2 for adults and 1 for each child)
salt reduced butter or extra virgin olive oil
6 eggs
leafy greens (spring onions/scallions, rocket/arugula, baby spinach, parsley—optional)
Lightly toast the bread and top with a scraping of butter or drizzle with olive oil.
Meanwhile, in a medium non-stick frying pan (one that has a lid), heat a little oil, then carefully crack the eggs one at a time into the pan, cooking them in batches of three (or to fit your pan). After placing the eggs in the pan, add a tablespoon of water gently on the side and cover pan with a lid. Cook for 3 minutes or until the egg whites are completely cooked and yolk remains soft (or to liking). Serve eggs on toast with a side of greens.
NOTES
GF: use gluten-free bread or gluten-free corn or rice wraps or other unleavened bread.
EP: use iceberg lettuce or flat-leaf parsley on the side.
Perfect Poached Eggs (EP, GF, V)
Serves 2 adults; preparation time 4 minutes, cooking time 4 minutes
There is an art to cooking perfect poached eggs and these tips will turn you into a pro in no time. This recipe is a healthy way to cook eggs as there is no frying involved. Rich in B group vitamins, protein, dietary fibre and antioxidants.
2–4 slices wholegrain or sourdough bread
2–4 large eggs
1 tablespoon apple cider vinegar
1⁄2 avocado; a sprinkling of finely chopped flat-leaf parsley; ground black pepper (optional)
Toast the bread and spread with avocado or spread of choice (butter, Parsley Pesto). Use gluten-free multigrain corn cakes if necessary.
Fill a medium-sized saucepan with enough water to cover the eggs. Bring to the boil and add the apple cider vinegar (the vinegar keeps the egg whites together while cooking). Cook two eggs at a time to ensure correct cooking time. Keep the eggs whole in their shells for the first part of preparation: wash the eggs to remove dirt (if necessary) and then, using a large wooden or metal spoon, lower the eggs into the boiling water for 10 seconds only. This coddles them slightly so the whites begin to bind. Remove the eggs and set aside, continuing the process until all the eggs have been coddled.
Briefly remove the pot of boiling water from heat so the water ceases movement then carefully crack the eggs into the water one at a time. Return the saucepan to the heat and reduce to a simmer and set timer immediately. A 59g (2oz) egg should take 4 minutes to cook for a soft yolk.
After 4 minutes, carefully and swiftly remove the eggs with a spatula/slotted spoon. If desired, rinse the vinegar from the eggs using slow-running hot water from the tap (must be only a drizzle or it will damage the eggs). Drain the water off the eggs then place them bedside the toast and top with parsley and pepper if desired. Serve immediately.
NOTES
EP: omit the avocado and use Parsley Pesto instead.
Scrambled Eggs (Mr Messy Eggs) (EP, V)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 5 minutes
Messy eggs are more fun than scrambled and these ones are rich in vitamins A, C, E, D and B group vitamins for energy and healthy bones.
6–8 eggs, lightly beaten
1⁄3 cup organic soy milk or milk of choice (EP use soy milk)
small handful finely chopped flat-leaf parsley
4 cubes goat’s feta cheese, crumbled (optional)
4–8 slices grainy bread
extra virgin olive oil
In a bowl, whisk together the eggs, milk, parsley and optional feta. Then toast the bread to your liking and set aside.
Heat a little oil in a non-stick frying pan on medium heat. Pour in the egg mixture and cook, stirring often until the eggs are fluffy and mostly cooked (but still a bit moist). Remove from heat.
Serve on toast. If desired, you can use butter sparingly on the children’s toast and hummus, avocado or pesto on the adults’ toast.
Three men walk into a bar, the fourth one ducks.
Egg Soldiers (GF, EP, V)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 5 minutes
This meal is fun for children and grown-ups alike. Serve in egg cups with toast dipping sticks.
1 tablespoon white vinegar
pinch of salt
4–6 slices grainy bread
4–6 eggs
2 teaspoons flat-leaf parsley, finely chopped
e
xtra virgin olive oil or butter
Fill a small to medium-sized pot with enough water to cover eggs. Bring to the boil then add vinegar and salt (vinegar and salt prevent the shells from cracking). Gently spoon the eggs into the water and boil for 5 minutes (for a 59g/2oz egg), turning eggs occasionally to promote even cooking. Do not overcook or the eggs will be hard boiled (you need the yolk to be runny). Meanwhile, toast the bread and cut into strips and, if desired, top with a splash of olive oil or a scrape of butter.
Using a dessert spoon, carefully remove eggs from the water. (Tip: if the egg shell dries immediately the egg is hard boiled; if it dries slowly then the egg yolk should be runny.) Place eggs in egg cups and cut off the top third using a knife (not a sharp one, just a metal table knife). If some of the top egg white is uncooked, scoop the runny whites out or put the top third back onto the egg for 2 minutes to allow the whites to set. Sprinkle with parsley and serve with toast ‘dipping sticks’ and a teaspoon (to eat the cooked whites).
NOTES
EP: omit the olive oil and use salt-free butter sparingly (if no dairy allergy).
GF: use multigrain corn cakes or rice crackers as dipping sticks.
Parsley Pesto on Toast (EP, V&Vn)
Serves 4 (2 adults and 2 children); preparation time 5 minutes
This snack or breakfast is rich in dietary fibre, antioxidants, folate and protein for clear thinking and healthy blood.
4–8 slices grainy or sourdough bread
Parsley Pesto
Toast the bread and spread on the pesto sparingly.
Avocado and Marinated Feta on Toast (V)
Serves 4 (2 adults and 2 children); preparation time 5 minutes
Rich in minerals such as calcium, magnesium and potassium and vitamins such as B group and vitamin C, this breakfast is a healthy way to boost your energy.
4–8 slices wholegrain bread, toasted
1 ripe avocado
8 cubes of marinated goat’s feta cheese, chopped
ground black pepper, to season
Thinly slice the avocado (see ‘Avocado tips and tricks’). Top the toast with avocado, feta and a sprinkling of pepper. Optional: squeeze a small amount of lemon juice over the avocado.
Bananarama Toast (V)
Serves 4 (2 adults and 2 children); preparation time 5 minutes
Bananas are the perfect breakfast fruit. Teamed with calcium-rich ricotta and sweet honey, this is a treat for the grown-up pallet.
6–8 slices wholegrain or sourdough bread
honey
1 cup ricotta cheese (preservative free)
2 large bananas, sliced
cinnamon
Toast the bread to your liking. Spread honey onto each piece of toast and top with ricotta and banana. Lightly sprinkle with cinnamon.
Breakfast Bruschetta (V&Vn)
Serves 4 (2 adults and 2 children); preparation time 5 minutes
This is a modern version of bruschetta (pronounced broo-sketta), and is an antioxidant and protein-rich breakfast.
6–8 slices grainy or sourdough bread
2 large roma (plum) tomatoes, thinly sliced
1⁄4 cup basil leaves, torn or finely sliced
1 teaspoon extra virgin olive oil
tahini (sesame seed paste)
Toast the bread to your liking. Meanwhile, in a small bowl, mix together the tomatoes, basil and oil.
Spread each piece of toast with tahini. Cut the toast into triangles then top with the tomato mix and serve.
NOTES
EP: not suitable.
Fruit Toast (V&Vn)
Serves 4 (2 adults and 2 children); preparation time 4 minutes
Feeling like a sweet breakfast that’s rich in antioxidants but you don’t have much time to cook? Fruit toast is your answer. For an extra power punch, buy low GI fruit and muesli (granola) bread and add cinnamon and banana.
8–10 slices of fruit and muesli (granola) bread (preservative-free fruit bread)
salt reduced butter (or tahini or Hummus Dip,)
1–2 medium ripe bananas, peeled and sliced
cinnamon
Toast the bread to your liking. Top with a thin scraping of butter, tahini or hummus. Add sliced banana and sprinkle with a tiny amount of cinnamon (note: not all children like cinnamon).
Mango French Toast (V)
Serves 4 (2 adults and 2 children); preparation time 5 minutes, cooking time 10 minutes
Full of skin-loving antioxidants, protein and dietary fibre, this low GI meal, boosted with cinnamon, helps to keep blood sugar levels steady and sweet tooths smiling
3 eggs
3⁄4 cup organic soy milk or milk of choice
dash of cinnamon
8 slices grainy bread (preferably low GI)
extra virgin olive oil (EP: butter or rice bran oil)
strawberry jam (or other berry)
1 large ripe mango (or other seasonal fruits)
1⁄3 cup almonds
sprinkling of finely ground linseeds (optional)
In a shallow bowl (wide enough to fit in a slice of bread), whisk together the eggs, soy milk and cinnamon. One at a time, dip each bread slice into the liquid mix, turning to coat.
Grease a large non-stick frying pan with a small amount of oil and set on medium heat. Using a spatula, remove the bread slices from the egg mixture and let the excess mixture drain off. Lightly fry the bread in batches for approximately 2 minutes each side, until golden. Spread jam onto the toast and top with mango and almonds, then sprinkle with ground linseeds. Serve immediately.
NOTES
EP: avoid jam and mango and alternatively use real maple syrup, and papaya or banana.
GF: gluten free only if using gluten-free bread.
Smoked Salmon and Avocado on Toast
Serves 2 adults; preparation time 4 minutes
A powerhouse of nutrients including omega-3, zinc, selenium, iodine, vitamin D and folate for proper brain development in children, positive moods, healthy skin and muscle growth.
4 slices grainy bread (such as soy and linseed)
1⁄2 avocado, sliced (see ‘Avocado tips and tricks’)
50g (2oz) smoked salmon
squeeze of fresh lemon
handful of baby spinach leaves
ground black pepper, to season
Toast the bread and then spread on the desired amount of avocado. Top with smoked salmon, lemon juice (use sparingly) and pepper (if desired), and add a side of spinach.
Fish and Vegetables (GF, EP)
Serves 2; preparation time 5 minutes, cooking time 6 minutes
This meal makes a healthy breakfast, lunch or light dinner. Favour using omega-3 rich salmon or trout or small, low-mercury white fish such as flathead.
2 pieces fish of choice (approx. 375g/13oz in total)
1 heaped handful broccoli, cut into chunks
1 heaped handful spinach or silver beet, chopped
1 large carrot, thinly sliced
juice of 1⁄2 small lemon
ground black pepper, to season
Place some water in a saucepan that has a steamer attached and bring to the boil.
Meanwhile, in a large frypan, cook the fish for 2 minutes on each side or until cooked through (this will vary depending on thickness) Place the vegetables in the steamer and cook for 2 minutes (maximum of 3 minutes) on high.
Garnish fish and vegetables with lemon juice and pepper if desired. Serve immediately.
NOTES
EP: avoid broccoli, spinach, lemon and pepper. Use green beans, sweet potato and bean sprouts and season with a little sea salt.
Snacks, lunch boxes and sandwiches
Q: What’s the difference between a fish and a piano?
A: You can’t tuna fish.
Avocado Beauty Cup (GF)
Serves 2 as a snack; preparation time 5 minutes
Avocado just may be the world’s most nutritious fruit as it’s packed with vitamins A, C, E and K, B group vitamins, dietary fibre, potassium,
magnesium, protein, essential fatty acids and anti-ageing glutathione. Teamed with omega-3 rich tuna and flavonoid-full lemon juice, this is the ultimate beauty snack.
1 large ripe avocado
1x95g (3 1⁄2oz) can chunky style tuna (in springwater), drained
juice of 1⁄2 lemon
ground black pepper
Read how to cut open an avocado (see ‘Avocado tips and tricks’). Then cut the avocado in half, remove the stone and leave the flesh in the skin. Top each avocado half with tuna, lemon juice and pepper.
Healthy Family, Happy Family Page 14
