Wholesome Child : Wholesome Child full
33 32 shopping, cooking & kitchen essentials Wholesome Child Gluten-Free Flour Mix Prep Time: 3 mins Makes: 3 cups or 400g INGREDIENTS 1 cup (140g) buckwheat flour 1 cup (140g) millet flour 1 cup (120g) arrowroot INSTRUCTIONS In a large bowl, add all ingredients and whisk until well combined. Transfer to a glass jar and use as a gluten-free flour option for your favourite dishes. 1 CUP = 133g OF THE PRE-MADE WHOLESOME CHILD GLUTEN-FREE FLOUR MIX or 47g (1/3 cup) buckwheat flour, 47g (1/3 cup) millet flour, 40g (1/3 cup) arrowroot 1/2 CUP = 67g WHOLESOME CHILD GLUTEN-FREE FLOUR MIX or 23g buckwheat flour, 23g millet flour, 20g arrowroot FOR USING IN RECIPES Baking tips and tricks 1. Don’t forget to preheat oven first (this will save you time). 2. If you’re dealing with dough that is too sticky, add a little more flour. You can also wet your hands with a little water. 3. The easiest way to roll out dough is in between two sheets of baking paper or cling wrap, otherwise make sure that the surface is floured and also flour the rolling pin and the top of the dough (pastry). 4. Working with the Wholesome Child gluten- free flour mix can be a bit tricky at first but we know it works and tastes great, so don’t give up if you mess it up the first time. You’ll get a better feeling for it the more you work with it. and your child’s part. It’s easy to fall into the habit of sending the same thing every day but if there are a few compartments to fill we can increase variety even if some things remain the same. I am also a firm believer in getting rid of all packaging. To get children off processed foods, we first need to break the habit of kids expecting their food to arrive in brightly coloured packaging. It’s bad for the environment and bad for their health. The other thing is serving sizes – when we decant food into small compartments, we often reduce the serving size automatically making it more appropriate for children. I love Planet Box and Lunchbots (all lunch boxes featured in this book are Lunchbots). • Ensure balance. A healthy lunch box needs a good balance of protein and iron-rich foods, calcium-rich foods, healthy fats, slow-release carbohydrates (starchy veggies or grains), vegetables and an optional piece of fresh fruit. (See our Lunch Box Menu Planner on page 287 for practical tips and inspiration). • Avoid soggy sandwiches and discoloured food. If you are going to put something wet or runny into the lunch box ensure that is does not seep onto the other food and also be mindful of what goes in a sandwich. To prepare a sandwich the night before, butter the bread and arrange the ingredients but layer the tomato, cucumbers and grated carrot in the morning. Remember to avoid store-bought cold cuts of meat which can contain nasty preservatives and too much sodium – try roasting your own instead. • Hydration is essential. Always send a stainless steel bottle filled with water. For something special send a flask filled with a healthy smoothie or kombucha. Home-brewed iced tea is also a great ‘sometimes’ alternative. Use caffeine-free tea like rooibos and mix with a squeeze of lemon, and one teaspoon of raw or Manuka honey or stevia and lots of ice. Place a slice of lemon or orange into your child’s water bottle or some mint to encourage drinking on hot days. • Rely on leftovers. Use leftovers for school lunch boxes. Bean casseroles, bolognaise, leftover meatloaf and grilled fish can all be used for delicious sandwich fillings. Or invest in a good quality thermos and fill with chicken stew, meatballs, mac ‘n’ cheese or lamb koftas. Don’t stop at lunch boxes. Leftovers are great for breakfast too. Leftover veggies can easily be used in omelettes or added to smoothies and leftover rice or quinoa can easily be made into porridge (mix with coconut milk, cinnamon and slivered almonds). Save leftover roast meats for sandwich fillings, finely slice roast beef or lamb or shred leftover chicken and freeze into small portion sizes. Remove from freezer the night before and it will be ready to go into the sandwich in the morning. 3. Buy bulk vegetables when they are in season and freeze to use later in soups and casseroles. 4. Keep nuts and seeds in the fridge or freezer to prevent them from going rancid. 5. Save veggie peels, cut offs and herb stalks and put in airtight containers in the freezer. Use to make vegetable stock/broth. 6. Use leftover roast chicken for chicken broth. 7. Be creative. If you don’t have black beans on hand use adzuki beans or kidney beans instead, for making black bean brownies. Try different flours in your muffins. Prepare to go gluten-free If you are planning to try a gluten-free diet for your child, mix up a big batch of our Wholesome Child gluten-free flour mix. We use this in many of our gluten-free recipes so having a big batch on hand will save you having to prepare it each time you want to try a new recipe. Egg substitutes Egg and dairy allergies are prevalent among young children. In most of our recipes we have offered substitutes for dairy, however many of our recipes contain egg. If your child has an egg allergy, replace the egg in baked items such as muffins, breads, slices etc. with the following egg substitutes. Each of these suggestions are substitutes for one egg, so if a recipe calls for more, increase the quantities as needed. • 1-2 tbs ground chia seeds (measured whole) and 3 tbs hot filtered water. Allow the mixture to sit for approximately 5-10 minutes. • 1 tbs ground flaxseeds and 3 tbs water. It's important to refrigerate for at least 15 minutes before adding to the batter. • 1/4 cup unsweetened applesauce and 1/2 tsp additional baking soda. Dairy-free substitutes • Coconut oil for butter • Avocado puree for butter (best as a spread) • Almond, coconut, rice, oat milk for cow’s milk • Coconut milk for evaporated milk • Coconut cream for cream or ricotta cheese • Coconut yoghurt for yoghurt Healthy lunch box prep • Plan ahead Leaving lunch box prep for the morning just before school, can spell disaster. If your household is anything like mine, then mornings are not the time to be thinking about what to put in a healthy lunch box. • Focus on variety Purchase a bento-style lunch box with separate compartments to encourage variety on both your Visit www.wholesomechild.com.au for ongoing lunch box ideas and inspiration.