Not only are homemade gummies a delicious snack, but they're also a fantastic way to introduce protein, gut-healing gelatine, and nutritious plant-based flavouring to children.
So why not give it a try? You'll be surprised how easy it is to create a fun and healthy snack for yourself and your loved ones.
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Toss in ice packs during the warmer months, especially when dairy and high-protein foods are provided. Pack your child’s lunch in an insulated lunch bag, as this will keep the ice frozen for longer.
Broken, cracked, or discoloured lunch boxes should also be discarded immediately. They often provide a beneficial environment for the bacteria to grow and may no longer shield food from it. Bacteria and other outside contaminants can sneak in through leaks and tears.
Ensure that you cool down the food before closing the lunchbox to avoid any risk of bacteria growth. Avoid packing hot foods in the lunchbox as it will cause condensation and might promote a beneficial environment for bacteria to multiply, especially if the lunch box is going to stay at room temperature for a few hours. Use thermos or food flask for packing warm meals.
Thermos is designed to keep foods like fried rice, macaroni and cheese, or soups warm until lunchtime. Pour piping hot foods immediately into an insulated thermos. For best results, preheat your thermos by filling it with boiling water, letting it sit for a few minutes, pouring out the water, and then adding your hot food.
Stainless steel bentos and drink bottles are made from safe, non-toxic materials that won't leach into food. They are hygienic, durable and easy to clean. Stainless steel products are environmentally friendly, nearly indestructible️ and will save you money in the long term.
Stress the importance of washing hands before and after eating lunch. Hand washing is best, but wet wipes or hand sanitiser will also work in a pinch.
In our humble opinion, using a quality bento-style lunchbox allows you to pack a variety of food meaning kids are most likely to get all the nutrients they need for growth and development. Our functional and versatile bento lunchboxes are designed to satisfy all your daily needs from packing school or daycare lunches to taking healthy snacks for a big adventure.
*For the original article with the shopping list and price breakdown please click here.
Avocado perfectly complements coconut's taste and both are a great source of "good fats" that have been proven to have a number of health benefits.
When avocados are in season and inexpensive it is the great time to make these popsicles to surprise your family with delicious and healthy treats.
This recipe is perfect for baking with the kids. All you need is some store-bought sweet short pastry sheets, a set of our cutters and you are all set! Our versatile fruit & veg cutters are great for cutting fruits, veggies, cheese, wraps and making cool-looking biscuits from the short pastry.
You could make a short pastry from scratch, and we include the recipe below for you should you wish to. But if you are like me, and need something in a pinch, try store-bought pastry instead. Punch out a bunch of shapes onto a baking tray and in minutes you have crispy little shortbread cookies that the little ones will gobble up if you don't put a lock on the cookie jar.
Want to up your game? Why not make some Shrewsbury's? A little bit of jam added will make them even more desirable for the little ones.
This is where our cutters come in real handy, cut the base of the biscuit with a glass (or anything round), and use star/heart/bunny etc. shapes to cut out the center of the Shrewsbury (no wastage here, cook the cutouts too to make mini biscuits). It's so simple even little hands can be “employed” on the factory floor to stamp out all the shapes. A few minutes in the oven to turn them golden brown and out come crunchy, melt in your mouth, cute, sweet little treats. How easy is that?
These muffins have great cheese flavour and nice fluffy texture. You can mix and match different spices (smoked paprika, Moroccan seasoning, coriander, dill and other herbs) for a variety of flavours and taste sensations!
This recipe is a great way to pack extra veggies into any diet and to add a variety to your kids' lunch box. No added sugar, delicious snack or lunch that your everyone will love!
Kids love these crispy on the outside whilst being soft and chewy on the inside oatilicious energy cookies. The recipe is so simple that it can be made together with kids.
These cookies are egg-free and dairy-free which is important if you have a family member with food allergies or intolerances.
Try different variations: use chocolate chips, dried cherries or cranberries instead of raisins.
But we can’t always buy everything the kids want, especially not a whole year supply of fizzing fun. Luckily, with this recipe, you can make four bombs for much cheaper than the store-bought ones, and without all the long chemical names you cannot pronounce going into the water and occasionally into your children mouths.
Homemade bath bombs make a great rainy day or lockdown activity for you and your child. Let them practise their mixing and pouring skills while teaching them about combining colours and scents. Just make sure to think ahead and add ingredients to your next shopping list.
Surely something like this requires a PhD in chemistry to pull off you say? Not at all, just follow my easy guide and you will be whipping up a batch in no time!
These bath bombs have a few added benefits too. The science behind scents has been around for a long time now: calming lavender to soothe the savage child, or menthol to clear the airways if your little one is a snot machine. There are many options to choose from, and they will come out smelling great too.
I like to use coconut oil as base oil because it has some wonderful effects on the skin, hydrating and even anti-inflammatory properties, making it beneficial for irritated, chafed skin, it even helps with eczema
To make these bombs even better put a flower or one of your kids' small plastic toys at the bottom of the mold before adding the mixture for an element of surprise while it fizzes in the bath.
]]>Chia seeds contribute to good digestive health and are full of Omega-3 fatty acids, which are vital for healthy brain function. There is strong evidence suggesting that eating chocolate may help to prevent heart disease. Flavanols have been shown to lower blood pressure and make your heart, veins, and arteries work better.
This no-bake recipe is your go-to if you wish to create an effortless but impressive breakfast, mid-day snack or a healthy dessert that your kids will gobble up in no time.
Egg molds are a fairly easy way to add some happiness and fun to mealtime, lunchbox, party, or picnic. A cute bunny or bear face, a zippy little car, a star and a heart can bring a smile to your children faces and invite them to take a bite. My son was never a fan of egg yolk and has never eaten a whole egg until I presented it to him in a car shape. He gobbled it all up! After all, egg yolk wasn't yuck when it was a part of egglishious car.
But wait there is more! These cool molds will turn boring rice into fun bites which are perfect for convincing picky eaters to eat their food. They are also great for making shapes out of playdough. So simple, yet so versatile!
This healthy Mac & Cheese is loaded with vegetables and will keep you warn during the cold winter months when you are craving comfort food.
This dish freezes really well and also keeps for several days making it an ideal option for a quick and healthy lunch throughout the week. Pack this homemade goodness into our food flask/thermos to take to school, work or your next big adventure!
This rich chocolate cake is made with premium dark chocolate and contains a mystery ingredient - the humble beetroot! It might sound weird but most of us (including kids) won't be able to pick it.
The peanut butter is used in this cake instead of traditional dairy butter. The peanut butter is packed full of good stuff. It contains healthy monounsaturated fat, fiber and protein. To make it even healthier this cake is refined sugar-free.
An unusual, but pleasantly surprising combination creates this decadent, really moist and chocolatey cake that kids (and adults) will wolf down and not be any the wiser about the hidden veggie content!
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Avocado is a super food too. It's loaded with nutrients and antioxidants, such as folic acid, Omega-3 fatty acids, magnesium, potassium, lutein and fibre. Avocado is also rich in A, C, D, E, K vitamins and B group vitamins too. No wonder a regular consumption of this superhero offers a lot of health benefits; these are just some of them: cholesterol reduction and heart disease prevention, strengthening the immune system, and improving digestion.
Avocado is especially good for the kids as the presence of folic acid helps bones and muscles growth.
Avocado is so delicious and makes a perfect snack on its own. It can be also easily incorporated into desserts, like this Only "Good Fat" Pudding or refreshing Avocado Ice Pops.
These avocado & blueberry muffins are tasty, super healthy and simple to make! Avocado is a great substitute and a healthier version of butter or oil that is normally used in baking to provide mouthful and richer flavour.
These muffins are lightly sweetened with the date syrup and low in sugar. The natural sweetness is coming from blueberries that are known for their antioxidant properties and health benefits.
Yoghurt (43%)*
43% of these yoghurt drops are made from fermented milk product (yoghurt) which is made from pure NZ milk and dairy solids including cultures Acidophilus and Bifidum at minimum 10^6 CFU/g.
Berries (18%)Boysenberry, blackcurrant, and raspberry are contributed to make 18% of the recipe.
AppleUsed as a healthier alternative to refined white sugar. A natural sweetener. Please note if you are allergic to apple: Banana & honey yoghurt drops, and Natural Greek yoghurt drops don’t have apple added.
Milk SolidsPure NZ milk powder that consists of protein, carbohydrates (mainly lactose), and minerals (calcium and phosphorus). It acts as a binder to improve the texture; also adds flavour.
Raw sugarAn unrefined sugar that provides a sweet taste and deeper flavour.
HoneyNectar collected by bees that provides some health benefits. You need smaller amounts of honey in comparison with traditional white sugar to achieve the same level of sweetness.
GelatinA type of soluble protein that functions as a thickener and helps with the texture and product stability. Gelatin is normally extracted from animal collagen and bones.
Tapioca starchGluten-free, bland flavoured thickener made from cassava root.
Acids [citric acid, ascorbic acid]Natural food additives that are used to boost acidity, enhance flavour, and preserve ingredients improving shelf-life of the product.
Natural antioxidant (mixed tocopherols from soy)Form of vitamin E that helps to maintain the freshness and shelf life of the product. They are a natural alternative to synthetic antioxidants.
As you can see these yoghurt drops are a great, all-natural alternative to lollies, chocolate and other high sugary snacks. As a mum, I try to limit the amount of sugar my kids consume per day. Not only is sugar detrimental to teeth health, but excess amount also affects kids' behaviour and sleep patterns.
When yoghurt is freeze-dried/dehydrated it becomes quite tangy and sour. To make it palatable for the little humans Kiwigarden gurus must add sweeteners, like apple puree, raw sugar, and honey. Without any sweeteners, the taste will not be enjoyable!
I contacted the manufacture to find the amount of added sugar of Kiwigarden’s yoghurt drops as it might seem from the label that it is reasonably high. In fact, only 4-6% is added sugar as the bulk of it is natural sugar occurring in dairy (lactose). Below are the amounts of added sugar from total sugar content across the range:
The Kiwigarden team is currently looking for a better solution to sweeten their drops and have recently launched their NEW dairy-free no refined sugar coconut drops made from 100% Raglan coconut yoghurt. There is also another NEW no added sugar savoury snack, called carrot cheesy bites. Kiwigarden’s long term goal is to transition to no added sugar and more sustainable packaging across the whole range.
Unfortunately, compostable packaging is not suitable for freeze-dried foods because of the high moisture and oxygen barriers that are required to preserve its crunchy texture and maintain shelf-life. Kiwigarden’s all-natural products if kept in a compostable bag would become soggy very quickly. The current packaging falls under the “soft plastic” category and can be recycled. Recycled soft plastic can be turned into many cool things: tuff buckets, water slides, pots, garden edging, and even benches.
The bottom line is if you are looking for a healthy treat, snack on-the-go or a lunchbox filler for your toddler or wondering what snack you should give to your baby to help him/her to practice self-feeding and to safely exercise those chewing muscles, Kiwigarden’s products are your answer. By choosing their yummy, all-natural products you are supporting NZ food manufactures and small family businesses that are the backbone of our economy.
Back in the days, when I was pregnant with my first son I sadly found out that sushi was considered a high-risk food due to the potential presence of Listeria and I cried (let’s blame pregnancy hormones). This was when I first attempted to make sushi myself, and I failed on multiple occasions. I gave up any further attempts and opted for a freshly made vegetarian sushi from the local Japanese restaurant.
In 2020 during the COVID-19 lockdown, I was halfway through my second pregnancy with my second boy. Both my toddler and I were craving sushi, so I decided to give it another go. I got my sushi mat back, rolled up my sleeves, and failed again. My little critic (aka Gordon Ramsey) wasn’t impressed with my deconstructed sushi either.
Mr. Google saved the day! To my pleasant surprise, there were multiply ways of rolling sushi without the mat.
I admire (and I am jealous of) people who can roll perfect sushi with their hands and a bamboo mat. You guys are amazing!
Please, excuse my method as I do understand that it’s not an authentic way of making sushi. I wish one happy day the bamboo mat and I will become friends. Until then, here is my list of ingredients that I find easy and practical to whip up in-between baby naps and toddler playground outings.
As a food technologist, I can easily decode the composition of the food product and the role of each ingredient on the nutrition panel. I am not saying I know everything or trying to convince you to purchase a particular product. With this post, I am opening a series of reviews of the products that we are stocking here at Healthy Snacks NZ by explaining why I believe they are a healthier choice for my kids.
New Zealand is an agricultural country. We are extremely lucky to have fresh seasonal produce, deliciously creamy local dairy, and quality meats all year round. New Zealand food manufactures are extremely innovative and there is an array of delicious foods for every age. Overseas “Made in New Zealand” is associated with outstanding quality and value-added due to our vigorous food safety measures and integrity as a country. New Zealand’s pasture-fed cows produce some of the best milk in the world. No wonder our dairy industry is well recognised and top-ranked worldwide.
Moo Chew™ dairy heritage began back in 1920 and became well established in the 1960s on the broad plains of Canterbury. This dairy farm flourished into what it is today, a herd of nearly 2,500 cows. In 2016 the creative team of Moo Chew’s HQ came up with the idea of developing a special chewable value-added, convenient milk product that would revolutionise this industry worldwide. This is when Moo Chews milk bites were born.
Moo Chew™ is made in New Zealand from top-quality local milk, cream, and natural fruit powders. Their special gluten-free formula is irresistibly yummy and provides 20% of the recommended daily amount of calcium per serving.
Now let us have a look at the ingredient list to understand what Moo Chews (vanilla flavour) are made from:
Milk powder blend (74%) with Soy Lecithin
This means that 74% of Moo Chew is New Zealand milk and cream. Soy lecithin is a good natural emulsifier. It is added to produce a nicer, more free-flowing and less clumping dry product.
Dextrose
A simple sugar (a monosaccharide) that is made from corn with an identical to the glucose (blood sugar) structure. It adds flavour and helps to extend shelf life. Dextrose is 20% less sweet tasting than the table sugar.
Regular table sugar (sucrose) is made from glucose + fructose. It must be broken down before your body can use it. The presence of glucose increases the amount of fructose that is absorbed and stimulates the release of insulin. This means that more fructose is used to create fat, compared to when glucose is eaten alone.
Xylitol*
A sugar-free sweetener that does not spike blood sugar and helps prevent tooth decay.
*Interesting Facts about Xylitol
We contacted the manufacture to find out the amount of xylitol that goes into the packet of Moo Chews. It is just under 0.9g per 18g packet, and 0.06g per bite. A stick of chewing gum contains 1g of xylitol per piece. The toxic dose of xylitol for a dog is 0.5g per kg. To put it in perspective, a 30 kg golden retriever must ingest 15g of pure xylitol (or over 16 packets of Moo Chews) to suffer from liver failure.
Also note, that many brands of toothpaste contain xylitol. If you brush your dog’s teeth make sure to use pet-specific toothpaste.
Fortunately, the amount of xylitol that goes into Moo Chews is very little l and the risk that a dog will get sick from eating it is small. But better be safe than sorry, so please do not share Moo Chews with your fur babies and keep their paws away from it!
Calcium mineral blendNatural flavouring
Provides vanilla flavour.
Magnesium stearate
A “flow agent”. It prevents the individual ingredients of Moo Chews from sticking to the machinery when being made.
Keep in mind that Moo Chews are not dissolved easily so save it for the experienced eaters of age three and over. Remember to always keep an eye on your little one while eating to prevent choking.
The bottom line is, Moo Chews are an excellent source of calcium and a nutritious snack on-the-go or when travelling. I regularly add it to my kids ’lunchboxes as a healthy treat that won’t make my toddler bounce off the walls and cost me an arm and a leg on dentist bills in the future.
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Now, imagine your kid who is feeling the same and dreaming about the day when he or she can independently cook his favourite biscuits or make a birthday cake for their beloved mum!
There is something special about cooking with kids. Not only is it a wonderful bonding and language developing opportunity; it’s also an essential skill that you pass to your children that will help them in the future to not exclusively survive on takeaways and pre-cooked supermarket meals.
These cheesy puffs are super easy to make! You only need four ingredients and some basic tools to make these bad boys but I guarantee you and your wee one(s) will have lots of fun mixing, kneading and cutting different shapes out of the dough.
Kids are more likely to eat the food they helped to prepare (it tastes better for some reason). These puffs make great lunchbox fillers. There is no egg in them, meaning you can take them to the daycares with please-no-egg-policies.
I used different types of cutters for these puffs: plastic playdough cutters, stainless steel veggie and sandwich cutters. All of these tools will do the job, however, playdough cutters aren’t as sharp and deep as the stainless steel cutters. It can be a bit frustrating for the little people when they can’t easily separate the shape from the dough or the dough gets stuck and breaks apart (drama, drama, lots of drama…). I love these sandwich cutters because they have a cap on the top so it doesn’t hurt when you press on them (great for little hands too!).
The bottom line is if you are looking for a versatile and durable product that will make your life a bit easier and happier (not frustrating and dramatic). I would recommend investing in these cool veggie and sandwich cutters. You will use them daily when making your kids’ lunchbox. It’s a memorable and useful present for a toddler’s birthday or coming Christmas (let’s admit it’s most likely you already have way too many toys in the house!).
Now it’s time to invite your little bakers to the kitchen (remember to wash their hands first), roll up your sleeves and rock and roll these cheesy peasy puffs.
Get creative by adding your favourite spices - turmeric, smoked paprika, onion powder, or curry powder will complement this recipe nicely.
If you have a spare minute (and an extra pair of hands) share with us your fun moments by tagging us on Instagram or Facebook so we can say thank you to your little helpers!
Combine grated cheese, butter and flour in a large bowl. Mix well with your hands and add water. If the dough is too dry add more water until you obtain an elastic dough that comes together easily.
Make a ball out of the dough, flatten it into a disc and wrap it into the plastic wrap. Refrigerate for around 30 minutes until slightly firm.
Preheat oven to 160C fan-baked or 180C ordinary bake.
Roll the dough out (approx. 1 cm thick) and place on the baking paper-lined baking tray. Cut your shapes on the tray and remove the excess dough.
Alternatively, roll the dough out, cut shapes on the bench and then transfer on to the baking paper-lined tray.
Bake for about 15 minutes (smaller puffs might be ready sooner) until golden and puffed up.
Thanks to modern technology, freeze-dried vegetable become more and more popular due to its nutritious, versatile and convenient use. The process of freeze-drying involves removing all the water content in their frozen state. The pressure of the freeze dryer is adjusted to dry the veggies thoroughly. The best part is that no nutrients are lost during this process!
Freeze-dried peas and corn are a nice contrast from your usual veggies. They make a delightfully crunchy-snack-on-the-go, a perfect addition to the lunchboxes and outdoors adventures. They are very easy to chew and full of flavour to satisfy even the sweetest tooth.
The beauty of the freeze-dried products is that they can be easily rehydrated and added to your everyday recipes. These power muffins made with Kiwigarden freeze-dried peas and corn. The moisture that leeched out from the veggies when baked turns tender batter into wet, gummy messes that results in doughy texture and lack of flavour. Using freeze-dried veggies solves this moisture problem!
Get creative by adding your favourite toppings to these muffins - sunflower and pumpkin seeds will complement this recipe nicely.
If you have a spare minute (and an extra pair of hands) share with us your fun moments by tagging us on Instagram or Facebook so we can say thank you to your little helpers!
Cauliflower is an extremely nutritious vegetable. It is very low in calories yet contains almost every vitamin and mineral you need. Cauliflower is also high in fibre, which is beneficial for the gut health. Plus, it also contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.
I incorporated peas in this recipe for an extra flavour and health benefits. Another great combo, that always works well in my house, is cauliflower and sweet corn. The magic is in this cheese sauce - so once you've got that down you can add any other veggies to the dish.
This is a comforting dish that works well with roast dinners and a great alternative to the high-carbs side dishes. Remember to cool it down as it's extremely hot when straight out of the oven, and then plate some for your little foodie to taste and gobble it all up.
The rolled oats are packed with fiber, peanut butter provides protein and healthy fats, while carrots natural taste adds sweetness. Even the fussiest toddler will not spot carrots because once you mix everything it camouflages exceptionally well. What a clever way to incorporate more vegetables into your kids' diet!
Bottom line is if you are on a hunt for a great lower sugar snack recipe for your kiddos lunchboxes look no more!
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Kefir is well known for its healing properties. It contains probiotics, a beneficial bacteria that promote digestive and gut health. Kefir is rich in vitamin K, folic acid, and easily digested proteins. Even people with lactose intolerance can consume kefir as the grains are using up all the lactose during the fermentation process. The fermented foods are having a big moment recently, mainly due to the researches that have proven their health benefits.
For me, kefir is a taste of childhood and such a commodity that has been around for as long as I can remember. To my big surprise when I came to New Zealand, locals haven't heard about kefir and it was only available in Russian stores. That's how I started to make my own kefir, and later got my husband hooked on kefir as well.
These days, I am so happy that my one-year-old son enjoys kefir and has it every day since he was a 7-month-old baby. Culture, cuisine and culinary traditions are all part of who we are and where we came from, and I am very proud to be able to pass it to my son.
YOU WILL NEED:
1L blue top milk, at room temperature (organic milk results in thicker kefir). The grains will only start working when milk is around 20-25C.
1L mason glass jar with clip top
approx. 1g of kefir grains
I like to keep my kefir grains in a mesh pouch as it makes it so much easier to separate grains from the final product.
The kefir grains are actually in the pouch if you have a closer look. You really need a tiny amount. The grains will grow a little every time you are making kefir. When they have grown too much you need to take the excess out, otherwise, you will end up with over fermented, fizzy, and liquid, kefir.
TO MAKE KEFIR YOU NEED:
Pour the warm milk into the jar and put the kefir grains in it. Try not to put grains in milk above 35C it might prevent fermentation and damage the grains.
Cover it loosely with the lid and leave to ferment away from the direct sunlight for around 24 hours depending on the temperature.
During the winter months, place the jar in a warm place (like hot water cylinder) or wrap a towel around it. During the warmer season, you can just leave the jar on the kitchen bench.
REMEMBER: The warmer the ambient temperature the faster the grains will curd the milk and vice versa. In summer it can take as little as 12 hrs., while in winter it can be the whole 24 hrs.
You will know that kefir is ready when the pouch will raise to the top.
The milk will thicken to a junket-like consistency and will start to separate from the wall of the jar as per photo below.
Remove the pouch from the jar and gently rinse it under lukewarm tap water and put it in a little bit of milk in a small glass jar. I normally keep this jar in the fridge and use grains at least once a week. If grains are used less often it's important to change the milk and leave it at room temperature at least once a month.
The texture will be a little lumpy at first so you need to mix it thoroughly with a spoon or use a hand stick blender to make it nice and smooth. I normally use a spoon and give it a good mix.
Put your freshly made kefir in the fridge to stop further fermentation for around 3 hrs. before serving.
Unfortunately, my little fella doesn't share my love for this green vegetable. So what shall I do? The answer is: camouflage, hide, and be creative! Let's add some fun and flavour to the old good broccoli so your kids will actually eat it.
These fritters are very easy to make and can be enjoyed by the whole family. They are also perfect for taking to work or packing in your kids' lunchboxes. It's best served with the natural, thick, unsweetened Greek Yoghurt or a sour cream.
Your kids will enjoy eating this high-protein, energy boosting yummy and healthy treat. Shhhh.... just don't tell them it's not a real ice-cream.
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The two secret ingredients of these patties are finely grated zucchini and mushrooms. Both add moisture to the patties, while carrot, spring onion and coriander balance the flavour. Even the pickiest toddler will not spot the veggies in these patties. Hurray, to the 5+ a day!
The ground LSA mix adds nutrients to this dish, such as fiber and essentials Omega-3 which are important for healthy heart and brain functions.
Trust me, this clean eating recipe will be the next favourite in your house.
There are hundreds of pikelets' recipes on the Internet. However, this one is my personal creation that I have been perfecting it over the years. These are definitely not your ordinary pikelets! Truth be told, I loaded these little beauties with all the good stuff while balancing sugar just right to keep the taste pretty neutral so it can be either sweet or savoury.
There is one unusual and very unique ingredient that goes into these pikelets: the whey. Those of you who have ever made cottage cheese or ricotta at home know that once you separate the curd you will end up with a liquid, that is called whey. For many years, for the food industry, whey was considered a waste product and was either dumped or fed to the farm animals (pigs especially like it). These days whey processing technology turned waste into profit once scientists found out that whey protein has a very high nutritional value. It is a complete protein that contains all of the essential amino acids, very digestible and absorbed very quickly compared to other proteins.
I am not a fan of wasting products and try to use every part of the vegetable or fruit while cooking. This recipe is a perfect way to use up leftovers from cheese production as the whey is considered to be liquid gold in the health world of the 21st century.
INGREDIENTS
3 eggs, large (organic if possible)
3 cups whey/milk, warm
2 tsp baking powder
1 tsp baking soda
2 cups white flour
1 cup whole meal flour
1/4 cup almond meal
1/4 cup ground LSA mix
1/2 cup wheat germ
3 tsp cinnamon, ground
Garnish (optional): marmite and cheese, avocado and camembert, salami and mustard, sour cream, cottage cheese and muesli, peanut butter and whatever you like really.
METHOD
Whisk eggs with Maltexo, date syrup, melted coconut oil and vanilla extract in a large bowl.
In a separate bowl warm up whey and add baking powder and baking soda. Mix it up with a spatula. The mixture will bubble a lot. Leave it on the side while measuring dry ingredients (next step).
Measure white and whole meal flours, almond meal, LSA mix, wheat germ and cinnamon in a measuring cup.
Pour whey mixture over the egg mixture. Add cut bananas and blitz with the hand blender until well combined.
Add all dry ingredients to the mixture and mix until thoroughly combined.
Transfer the batter to the fridge for at least 30 minutes for the mixture to set before baking.
You will need a non-stick frying pan or a skillet. I am using silicone pancakes moulds (bought from TradeMe) as it saves me time and I love the consistency it provides to the final product. You just need a little oil, like sunflower or olive to prevent the batter from sticking to the moulds (just lightly drizzle the mould before pouring your batter).
Fry on a very low heat until you see the bubbles on the top surface of the pikelet.
Flip over. Fry for another 30 seconds or so to ensure your pikelets are cooked through.
Transfer in an airtight container and store in the fridge for up to 5 days. You can also freeze it in an airtight container or silicone zip lock bag.
Before serving garnish with your favourite toppings.
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This pudding is incredibly nutritious yet not overly sweet. In fact, it's completely sugar-free! The natural sweetness of bananas, plus richness and creaminess of coconut and avocado make it a delicious, dessert-like snack. This yummy pudding is loaded with potassium and fiber to keep the digestive tract moving along as it should.
Cinnamon is one of my favourite spices. It's delicious in both sweet and savoury dishes and it's known to improve blood glucose level. It also helps to deal with cravings as it tricks mind to think that you have had something sweet. I love adding it in my cooking and this pudding isn't an exception.
And you guess what can make this pudding even better? Yeasss, you got it right - chocolate! The good news is - now you can raise sugar-free chocoholics A.K.A. your kids.
So let's take it to the next level and marry it with another superfood: an egg. Eggs are packed full of protein, vitamins and minerals.
To make things even better I included turmeric to this recipe. Not only it adds vibrant colour to the meal but it also a natural anti-inflammatory spice. It's believed that low-level of inflammation may play a major role in a number of chronic conditions, such as heart disease, cancer, and mental health. Anything that can help fight inflammation is important.
In a nutshell, these quinoa cups are a very nutritious, delicious, light snack, breakfast or lunchbox item for the whole family. Isn't it amazing to cook one meal for the whole family that not only taste good but also packed with all-the-good-stuff? No brainer, it's definitely a winner!
Peanut butter is a great source of healthy fats and protein. Just keep in mind that some store-bought peanut butter is packed with added sugar and vegetable oils so shop smart and choose the one with at least 99.5% peanuts in it (like smooth Pics peanut butter).