Wholesome Child : Wholesome Child full
163 163 162 INSTRUCTIONS Preheat waffle iron. In a large bowl, mix together almond meal, coconut flour, baking powder and salt. Set aside. In a separate bowl, beat the eggs. Stir in the vanilla extract, honey, coconut oil and coconut milk. Pour the egg mixture into the dry mixture and whisk until well combined. Ladle the batter into the preheated waffle iron. Cook the waffles for approximately 4 mins or until golden and crisp. Serving and storing leftovers: Serve immediately. Store in the fridge for up to 4 days or freeze for up to 4 months. INSTRUCTIONS Heat coconut oil over medium heat in a large frying pan. Add onions, garlic, ginger, curry powder, tomato paste and lemon juice and cook for 2-3 mins, or until softened. Add sweet potato and carrot and cook for another 2 mins. Add coconut cream and broth and let simmer for 5 mins. Then add fish and spinach and cook for another 5 mins. Season with coriander, salt and pepper and serve with brown rice or quinoa on the side. Serving and storing leftovers: Serve immediately or store in the fridge for up to 3 days. Freeze for up to 4 months. Easy Fish Curry VEG Vegetarian Gluten Free Dairy Free Prep time: 10 mins Cooking time: 15 mins Serves: 6-8 Prep time: 15 mins Cooking time: 40 mins Serves: 6-8 INGREDIENTS 1L (4 cups) filtered water 600g skinless chicken breasts or thighs, cut into strips 2 tbs fresh lemon juice 1/2 cup carrot (45g), finely diced 1/2 cup (70g) red capsicum, finely diced 1 cup (80g) broccoli florets, chopped 2 spring onions, finely sliced 3 tbs tamari (or soy sauce) 1/3 cup (90g) brown rice miso paste 4 cups (800g) cooked brown rice, to serve INGREDIENTS 2 medium-sized apples, peeled and cored 1/2 brown onion, roughly chopped 1 tomato, halved 1/2 cup (90g) cooked or canned chickpeas, rinsed and drained 2 tbs rice breadcrumbs 1 egg 1 tsp ground cinnamon 1/2 clove garlic 2 tbs coconut milk 500g lamb, minced EQUIPMENT high-speed food processor INSTRUCTIONS In a large pot, bring water to the boil. Add chicken, lemon juice, carrot, capsicum, broccoli, spring onions and tamari and simmer for 15 mins, or until vegetables are soft. Remove 1 cup of water from the pot and mix with miso paste in a small bowl, then return mixture to pot, stir and cook for another minute. Serve on top of brown rice in bowls. Serving and storing leftovers: Serve immediately, store in the fridge for up to 3 days or freeze in covered airtight containers for up to 4 months. INSTRUCTIONS Preheat oven to 200̊C and line a loaf tin with baking paper. Place all ingredients (aside from minced lamb) into a processor and blend together. Once a smooth consistency is achieved place into large bowl and add the minced lamb. Mix together using your hands. Place mince mixture into the loaf tin and bake for 40 mins. Allow to cool slightly before removing the meatloaf from the tin. Slice thickly and serve. Serving and storing leftovers: Serve immediately, store in fridge forupto3daysorfreezeforupto 4 months. Miso Chicken with Vegetables Coconut Lamb Meatloaf TIP If you do not have a waffle iron, these will work just as well as pancakes. TIP If you are using frozen fish fillets bake the fish at 200°C for 10-15 mins before adding to the curry to avoid it being too 'fishy' for children. Gluten Free step 4: BOOST protein Dairy Free Dairy Free Nut Free Nut Free Gluten Free Egg Free Dairy Free Nut Free Gluten Free Egg Free INGREDIENTS 11⁄2 tbs coconut oil 3 spring onions, finely sliced 1 garlic clove, crushed 1/2 tsp ginger, grated 1 tsp curry powder 1 tbs tomato paste 1-2 tbs lemon juice 1 medium-sized sweet potato, peeled and cubed 1 medium-sized carrot, grated 1 cup (250ml) coconut cream/milk 1 cup (250ml) low-sodium vegetable broth or filtered water 3-4 white fish fillets (450-600g) (snapper, hoki), cubed 1 cup (25g) baby spinach, chopped (optional) 2 tbs fresh coriander, finely chopped sea salt and pepper Prep time: 15 mins Cooking time: 15 mins Serves: 4 Prep time: 5 mins Cooking time: 8 mins Serves: 4 Almond Coconut Waffles INGREDIENTS 1 cup (120g) almond meal 1 tsp coconut flour 1/4 tsp baking powder pinch sea salt 2 eggs 1/2 tsp vanilla powder or extract 2 tbs maple syrup or raw honey 2 tbs coconut oil, melted 2 tbs coconut milk EQUIPMENT waffle iron Serve with brown rice or sweet potato wedges and steamed vegetables.