Tag Archives: children’s recipes

Apple and Pecan Energy Balls (no bake)

My kids seem to need a 3 course meal to eat after school/pre-school,  so my snack tin needs to be topped up with nutritious and filling foods. These apple energy balls are something I saw another dietitian friend making on Instagram and we adapted it slightly, using different nuts to suit our tastes.

My 4 year old boy literally loved making and eating these. He raved about them and each day after preschool has been asking for them. It has been lovely to see him proudly showing them off to his older sister:

“I made these and they are yummy”.

I’ve not managed to do a vlog for ages… 3 children and work has meant a kitchen that is rarely tidy enough for filming in and few of those moments where we have the right moment with all children quiet and happy to join in. However I’m hoping to get back into it now.  I’d love to know your idea and thoughts for future videos.

Apple and Pecan Energy Balls
Serves 12
Super simple, tasty, nutritious and filling energy balls.
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Prep Time
10 min
Prep Time
10 min
153 calories
20 g
0 g
7 g
4 g
1 g
56 g
17 g
6 g
0 g
6 g
Nutrition Facts
Serving Size
56g
Servings
12
Amount Per Serving
Calories 153
Calories from Fat 59
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 17mg
1%
Total Carbohydrates 20g
7%
Dietary Fiber 3g
14%
Sugars 6g
Protein 4g
Vitamin A
0%
Vitamin C
2%
Calcium
2%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 300g apple
  2. 200g oats
  3. 70g pecans
  4. 60g raisins
  5. 40g peanut butter
Instructions
  1. Put the apple in the food processor first and use a grater attachement or you could grate by harns. Add a dash of hot water to make a rough purée.
  2. Now add the oats, pecans, raisins and nut butter and combine.
  3. Roll into balls using your hands.
  4. Pop in the fridge to chill.
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calories
153
fat
7g
protein
4g
carbs
20g
more
Adapted from Catherine Lippe, Lippe Nutrition
Dietitian UK http://www.dietitianuk.co.uk/

Courgette Pancakes (WF/GF)

I’m on a mission to find new ways to get veggies into the boy. He likes veggies and on a good day will eat pretty much anything. However when he is under the weather or teething he pulls a right face and hands it all right back to me. Which is frustrating. I find as a general rule he isn’t as keen when he is given large chunks of vegetables on the side of a meal. What he really gets on well with is having small pieces of vegetables mixed in something. All well and good, but it can leave me scratching my head a lunchtimes.

Lunch in our house is often a quick, thrown together, snack type meal – typically with vegetables on the side. So today I tried out adding grated courgette to my pancake recipe. OH MY DAYS. This was good. Amazingness in a pancake. Miss K doesn’t like courgette but will tolerate it if I grate it. She ate these up, asked for more and gave me a pass mark.

The boy looked at them and snarfed them up. Then asked for his train book “Choo Choo” Top marks I think.

 Dietitian UK: Courgette Pancakes

“Mummy you can make these again”  Miss K.

 

Courgette Pancakes
Serves 4
A quick lunchtime recipe that boosts the veggies up. Can be bulk cooked and frozen.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
162 calories
30 g
49 g
2 g
5 g
1 g
126 g
37 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
126g
Servings
4
Amount Per Serving
Calories 162
Calories from Fat 21
% Daily Value *
Total Fat 2g
4%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 49mg
16%
Sodium 37mg
2%
Total Carbohydrates 30g
10%
Dietary Fiber 1g
5%
Sugars 3g
Protein 5g
Vitamin A
4%
Vitamin C
15%
Calcium
11%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 130g rice flour (can use plain flour too)
  2. 1 tsp baking powder
  3. 1 egg
  4. 120ml milk
  5. 1 grated courgette
Instructions
  1. Mix the flour and baking powder together.
  2. Now add the egg and milk, beat together.
  3. Grate the courgette into the mix and stir in.
  4. Heat a pan or griddle plate until it is steaming hot.
  5. Wipe a small amount of oil on a piece of kitchen roll around the pan.
  6. Pour a ladle of pancake batter in and cook for a few minutes on each side.
Notes
  1. Super tasty when eaten warm with a little cheese on top!
  2. Will freeze well.
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calories
162
fat
2g
protein
5g
carbs
30g
more
Dietitian UK http://www.dietitianuk.co.uk/

Broccoli and Cottage Cheese Scones (Wheat free/Gluten free)

Total madness this weekend. I planned to do a vlog with Miss K. Just as we were ready to go J-boy woke from his “not long enough but I’m teething” nap. Not impressed. I’ve learnt that cooking with 2 kids is much harder than cooking with 1. You need 6 hands.  But he joined us anyway. He likes cooking with mummy…. because it means he gets to stick his fingers in things, make a mess and eat! If you don’t involve your kids in the cooking I’d really encourage you to try it out. It’s not always the quickest, tidiest or least stressful way to do things, but Miss K now has a lot of basic cooking skills under her belt and it’s a fun activity for her. 

Cottage cheese. I must admit I’ve never been a huge fan on it, the texture is not to my liking and it isn’t quite creamy or cheesy enough. However my children love it, I am pretty sure they would eat a whole pot between them.  Where it comes into it’s own for me is in cooking. It works well in pasta dishes and can be used to make a super fast lasagne sauce. Post on that one to come. 

So in this post we used cottage cheese in savoury scones. These were a big hit for lunches this week. 

Broccoli and Cottage Cheese Scones
Yields 15
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
98 calories
14 g
9 g
4 g
2 g
2 g
52 g
30 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
52g
Yields
15
Amount Per Serving
Calories 98
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 9mg
3%
Sodium 30mg
1%
Total Carbohydrates 14g
5%
Dietary Fiber 1g
4%
Sugars 1g
Protein 2g
Vitamin A
5%
Vitamin C
30%
Calcium
5%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 230g rice flour (or plain flour)
  2. 60g butter
  3. 100g cottage cheese
  4. 80ml water
  5. 2 tsp baking powder
  6. 1/2 head broccoli finely chopped
Instructions
  1. Rub the butter into the flour, to make fine breadcrumbs.
  2. Now add the baking power and cottage cheese and broccoli, mix.
  3. Slowly add the water and mix to a dough.
  4. Roll out on a floured surface and cut into scones, about 1/4 inch thick.
  5. Bake in a preheated oven for 15-20 minutes.
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calories
98
fat
4g
protein
2g
carbs
14g
more
Dietitian UK http://www.dietitianuk.co.uk/