Wholesome Child : Wholesome Child full
59 INGREDIENTS 1 tbs extra virgin olive oil or avocado oil, for greasing tin 1 chicken breast 1L (4 cups) filtered water, chicken or vegetable stock 1-2 tbs extra virgin olive oil, or avocado oil 1/2 medium leek, finely sliced 1-2 cloves garlic, crushed 1 tsp fresh mixed herbs or oregano 1 cup (140g) butternut pumpkin or sweet potato, peeled and diced 1/2 cup (15g) baby spinach, chopped 1 cup (200g) cooked brown rice 1 cup (160g) cooked quinoa sea salt, to taste 1/2 cup (80g) mozzarella, cubed 1/3 cup (30g) rice crumbs EQUIPMENT hand-held blender INSTRUCTIONS Preheat oven to 200̊C and grease three mini muffin trays with some oil. You can also place balls on a baking tray lined with baking paper. In a medium-sized saucepan, poach the chicken breast in water or stock for around 20 mins. Allow to cool and cut into fine strips (shred). In a small frying pan, heat oil over medium heat, add leek, garlic and herbs and sauté for approximately 3 mins, or until leek is glassy. Add butternut, cover with lid and allow to cook for approximately 10 mins or until soft. You may need to add more oil or 1/2-1 cup (125-250ml) of filtered water to prevent burning. Add spinach and cook for another 2 mins then transfer cooked veggies to a bowl and, using a hand held blender, process until smooth. In a large bowl, combine chicken, rice, quinoa, vegetable mix and salt. Take 1/4 cup of the mixture and wrap around one cheese cube to form a little ball. Continue until the rice mix is finished. Place rice crumbs on a plate and roll each ball in the crumbs until covered. Place balls in muffin trays or on baking tray. Bake for 15-20 mins or until golden brown and crispy on top. Serving and storing leftovers: Serve immediately, store in the fridge for up to 3 days or freeze for up to 3 months. Quinoa & Brown Rice Chicken Balls Prep time: 30 mins Cooking time: 55 mins Makes: 15 small balls Gluten Free Nut Free “Chia seeds add fibre, protein, Omega-3 fatty acids and micronutrients, but if your child does not like the appearance of seeds, blend the sauce or try chia powder instead.” Prep time: 30 mins Cooking time: 30 mins Serves: 4 INGREDIENTS 2 cups (200g) brown rice penne 1 cup (100g) cauliflower florets 1 cup (180g) zucchini, peeled and shredded 1-2 tbs coconut oil 3/4 cup (180ml) milk of choice 1 tbs tapioca flour 11⁄2 cups (120g) cheddar cheese, shredded 1 tbs chia seeds sea salt and pepper, to taste 1 tsp paprika powder EQUIPMENT high-speed food processor INSTRUCTIONS Preheat oven to 180̊C. Cook the pasta until al dente. Drain and set aside. Place cauliflower in a food processor and process until it reaches a rice-like consistency. Heat oil in a large frying pan and sauté cauliflower and zucchini for about 5 mins. In a saucepan, warm 1/2 cup of milk. In a small bowl, whisk together the remaining milk and the flour until there are no lumps. Then whisk in this mixture into the warm milk. Continue whisking gently until milk thickens to the consistency of heavy cream. Mix cheese, chia seeds, sautéed cauliflower and zucchini into the milk- flour mixture and season with salt and pepper. For a smoother consistency you can process using a hand held blender. Place the pasta in a casserole dish and pour the cheese and veggie sauce over it. Sprinkle with paprika powder and grated cheese (optional) and bake in the oven for 30 mins until the top is golden. Serving and storing leftovers: Serve immediately, store in the fridge for upto4daysorfreezeforupto 4 months. step 1: Whole grains recipes Mac ’n’ Cheese Quality ingredients like preservative-free cheese, wholegrain pasta, vegetables and chia seeds turn this dinner staple into a nutritious choice. I often send leftovers to school in the lunch box. VEG Vegetarian Gluten Free Egg Free Egg Free Nut Free TIP For a school-friendly treat, place mixture in mini muffin holders and bake for approximately 25 mins to create mini mac ‘n’ cheese muffins.