Category Archives: Cooking with Kids

Veggie Croquettes

After making these I was named the Empress of Veggies by the one and only Gregg Wallace, so I felt I had to share this recipe! It is a little messy to make (make sure you squeeze the fluid out of the veggies) but those dips combined with the croquettes = heaven. 

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Veggie Croquettes

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 4
Author Eat Well for Less

Ingredients

  • 200 g cauliflower coarsely grated
  • 200 g sweet potato peeled and coarsely grated
  • 2 medium carrots peeled and coarsely grated (200g)
  • 1 medium courgette coarsely grated (200g)
  • ½ tsp sea salt
  • 1 red onion finely chopped
  • 1 small bunch parsley picked and roughly chopped
  • 1 tsp onion granules
  • 100 g fresh breadcrumbs
  • 2 eggs
  • freshly ground black pepper

Instructions

  1. Preheat the oven to 200C/fan 180C/gas mark 6. Line a large shallow baking tray with parchment paper.
  2. Place all the grated vegetables into a large bowl and mix together. Add the remaining ingredients and mix really well, squishing it all together until evenly mixed. Set aside to soften for 15 minutes.
  3. Mix once more then divide into 8 in the bowl, then take each portion and form into two little sausages. Place onto the lined baking tray then repeat with the remaining mixture to form 16 sausages.
  4. Place in the oven to bake for 25 minutes until the vegetables are tender and the croquette golden brown on the outside, .
  5. While the croquettes bake, prepare the dips.

 

 

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Pea guacamole

Author Eat Well for Less

Ingredients

  • 240 g frozen peas
  • 1 tsp ground cumin
  • 2 garlic cloves roughly chopped
  • 1 red chilli seeded and very roughly chopped
  • 1 lime zested and juiced
  • ½ small bunch coriander very roughly chopped
  • ¼ tsp sea salt
  • freshly ground black pepper

Instructions

  1. Place all the ingredients for the pea guacamole into a large food processor and pulse until just broken down, then scrape the sides of the processor down. Blitz until just beginning to get smooth - you want a little texture left. Tip into a serving bowl and taste
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Sweetcorn Salsa

Ingredients

  • 240 g tinned sweetcorn
  • 4 tomatoes chopped
  • 4 spring onions chopped
  • ½ small bunch coriander chopped
  • ½ lime juiced
  • 1 tbsp olive oil
  • ¼ tsp sea salt
  • freshly ground black pepper

Instructions

  1. Place all the ingredients for the sweetcorn salsa into bowl and mix well then tip into a serving bowl.

I hope you enjoy making these and it gets you eating more veggies! 

Gingerbread energy balls

One of the questions I get asked a lot is for healthy snack ideas. Walking around the shops there is a plethora of snack items but so many of them are expensive items that you can make yourself in batches with a little knowhow and patience. Energy balls are one such item. Often sold for £1.50-£1 a portion, these can be made a lot cheaper at home. See my analysis below.  Whilst there are a lot of energy ball recipes out there on the internet this one is so delicious that I had to share it. I love having snacks  like these to hand for instant snacking and even better, these freeze well. My boy also loves making these with me.

Perfect mid morning snack for me between clients and an afternoon snack for the kids at a much better cost than buying from the shops.

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Gingernut Energy Balls

Ingredients

  • 100 g unsalted cashew nuts
  • 100 g dates
  • 25 5 oats
  • 1 tsp ginger
  • 1 tbsp sesame seeds (optional)

Recipe Notes

Blitz up the cashews, oats and dates in a food processor or grinder. I do this in batches as my grinder is smalll. You may need to stop grinding and stir it around a bit from time to time.

Put the mixture into a bowl, add in the ginger and stir.

Now roll into balls and roll in the sesame seeds (if wanted).

Store in a tin, the fridge or freeze.

 

Costing = £2.20 for 10 balls (5 portions for an adult)

100g cashews £1.10

100g dates 66p

25g oats 27p

1 tbsp sesame seeds 9p

1 tsp ginger 8p

 

Easy Peasy Paella

With parents who reside in Spain, paella is something my whole family loves, my mum has been taught how to cook it by the locals. This weekend with my mum in the UK at my home I decided to cook her my version. It’s probably not a true paella but hey, it’s tasty family food and a one pot meal that you can put in the middle of the table so everyone helps themselves. 

Of course you could totally add chicken, fish or your own favourite vegetables to this, I used what I had in my kitchen. Make your own version and let me know how it goes.

Easy Peasy Paella
Serves 6
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Prep Time
10 min
Cook Time
40 min
Prep Time
10 min
Cook Time
40 min
490 calories
70 g
105 g
13 g
23 g
4 g
335 g
736 g
5 g
0 g
8 g
Nutrition Facts
Serving Size
335g
Servings
6
Amount Per Serving
Calories 490
Calories from Fat 114
% Daily Value *
Total Fat 13g
20%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 105mg
35%
Sodium 736mg
31%
Total Carbohydrates 70g
23%
Dietary Fiber 5g
21%
Sugars 5g
Protein 23g
Vitamin A
88%
Vitamin C
27%
Calcium
9%
Iron
14%
* 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. 1 tsp tumeric
  2. 1/2 tsp paprika
  3. 1/2 tsp cumin
  4. 1 tsp mustard seeds
  5. pinch of saffron (optional)
  6. 1 tbsp olive oil
  7. 100g chorizo, chopped
  8. 3 cloves garlic
  9. 450g basmati rice (you could use paella rice)
  10. 1 tsp Italian mixed herb mixture
  11. 2 dried lime leafs (optional)
  12. 450ml chicken stock (mine was homemade or use a stock cube and water)
  13. 2 large carrots grated
  14. 2 medium courgetes grated
  15. 100g mushrooms
  16. 100g peas
  17. 450-600ml water approx, judge it on the rice as it cooks
  18. dash of lemon juice
  19. 250g frozen prawns
  20. large handful of fresh herbs, chopped
Instructions
  1. Place the spices in a large wide based pan on a medium heat, add the boil and cook for a couple of minutes.
  2. Add the chorizo and allow it to release its oils.
  3. Next add the garlic and rice, cook for 2 minutes. Then add the stock, dried herbs and lime leaf.
  4. Allow this to simmer whilst you prep the veggies, you could use any veggies you like!
  5. Add in the vegetables one at a time and stir in.
  6. Add the water and place the lid on the pan. Allow it to simmer until the rice is cooked.
  7. Finish with the lemon juice and prawns, allowing the prawns to cook in the pan with the rice for a few minutes.
  8. Finally add the herbs, taste and season.
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calories
490
fat
13g
protein
23g
carbs
70g
more
Dietitian UK https://www.dietitianuk.co.uk/
Check out a little video of us cooking it here. My 7 year old girl was on “sous chef” duty tonight and she totally enjoyed helping out. Her tasks were to measure the rice using the Carb Spoon, to cut the chorizo up, grate some vegetables, add them and stir the pan. She added the stock, picked the herbs and chopped them too. Plus she got the prawns out of the freezer and added those for me.

I’m trying to get my children to each cook with me once a week, making it a scheduled activity and time with mummy all at once. It slows me down and means more planning is needed but it is also teaching them valuable skills.

 

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Peanut Butter Cookies and Smart Snacking.

Snacking sensibly for me is a must. I need bucket loads of reliable energy to get me through my day. An average day for me involves 3 kids, much pilates and 1-2-1 dietetic clients. I don’t sit still for long, so crashing mid afternoon is not an option, especially as that’s the school run and my hungry time of day. So one thing I teach my clients and work on myself is balancing my snacks.

Yes fruit is fabulous, however it doesn’t keep me full for long or sustain my energy. So I pair it with protein or a wholegrain, higher fibre carb. Or if I’m feeling outrageous, I mix all three.  For me it is not about the calories or the macro’s but the balance. 

Satiety is the feeling of fullness that persists after eating. It affects the length of time between eating events and possibly the amount of energy consumed at the next. Protein  is filling and can help stabilise blood sugars. Fibre rich foods require more chewing so psychologically take longer to eat, they can displace other energy rich food and slow gastric emptying. 

Some of my favs:
Apple, cheese and oatcakes
Dried apricots, almonds and 25g dark chocolate
Oatcakes with nut butter and banana

Then there are these peanut butter cookies. Perfect with fruit and they take just 10 mins to bake. These make me feel like the perfect mum on those days I manage to whip the mix up before the school run and have them ready 10 mins after the kids walk in the door! Better still the kids can make them – I haven’t let them loose on this recipe yet.

 

Peanut Butter Cookies
Yields 8
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Prep Time
5 min
Cook Time
10 min
Prep Time
5 min
Cook Time
10 min
175 calories
13 g
23 g
11 g
7 g
2 g
38 g
75 g
5 g
0 g
9 g
Nutrition Facts
Serving Size
38g
Yields
8
Amount Per Serving
Calories 175
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 23mg
8%
Sodium 75mg
3%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
11%
Sugars 5g
Protein 7g
Vitamin A
1%
Vitamin C
0%
Calcium
4%
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. 100g peanut butter
  2. 150g granola
  3. 1 egg
  4. 1/2 tsp baking powder
Instructions
  1. Mix all the ingredients together.
  2. Bake at Gas Mark 5 for 10 minutes.
  3. Store in an airtight tin, they are best eaten on the day.
Notes
  1. I used my own homemade granola (recipe on the blog) which is wheat free and gluten free if you tolerate oats or use gluten free oats.
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calories
175
fat
11g
protein
7g
carbs
13g
more
Dietitian UK https://www.dietitianuk.co.uk/

When your 4 year old cooks dinner…

One of the best things about having kids is knowing that one day they will cook you dinner… well tonight it kinda felt like that happened. The J-boy just got stuck in and took me by surprise. I’m pretty sure this boy is going to be a great cook.

So if you need some encouragement to get your littlies in the kitchen helping you cook, here it is. He has been helping me cook since he was able to stand from his cooking “tower” and he seems to have picked up some tips along the way! My children have all loved helping me cook, at times I’ve certainly wished they didn’t want to help me – it can take twice as long, be noisy and messy, but it teaches them a great life skill and a love of good food. I’ve also found it a good way to get them trying foods too.

Fish fingers are one of the ways my family do not just eat, but really enjoy oily fish. I like to get a portion a week into our meals. Oily fish are good sources of the omega 3 fatty acids (EPA and DHA) as well as providing vitamin A, Vitamin D,  iodine, selenium, protein and calcium.  If you don’t like salmon other oily fish includes:  mackerel, pilchards, fresh or frozen tuna, trout, crab, whitebait, herring, sardines.

 

Omega 3’s benefits include:

  • Reduction in the risk of heart disease. May protect the heart and blood vessels from disease.
  • Supports healthy development of  baby during pregnancy and breastfeeding.
  • Brain function – may help  maintain good memory and also for the prevention and treatment of depression.
     

     

 

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 https://www.dietitianuk.co.uk/

A healthier cake – Courgette and sultana (wheat and lactose free).

Each year my love of growing vegetables, well grows. I had a dad who had very green fingers and grew a lot of the vegetables for the small hotel my parents ran. In the summer months our bath water was often emptied by buckets into the vegetable patch! My Sri-lankan grandmother has the greenest fingers in the family. Her windowsills were often covered in seedlings and she would disappear into the garden at mealtime to pick “greens” to make into a family favourite dish. A meal of rice and curry is not right without “greens”. 

One of my first successes was courgettes. Most years I get a good crop, apart from last hear but I blame the baby for that 😉

This year however I have 2 plants that are exploding with monster courgettes and a bountiful supply is on its way.  Follow my instagram stories for pics of the garden and how I cook them.

Personally I love courgettes. Roasted, in a stir fry, ratatouille, on pizza…. only issue is that Miss K and the J boy are not so keen. So it’s been a season of finding ways to encourage them to eat them. I don’t like to hide vegetables so I do tell them it’s in there, once they have tried some. Here are my top ways that they like and eat:

  1. Courgette cake. This has gone down so well. I’ve been making it and freezing it. Recipe below. 
  2. Courgetti. Not because we want to be on trend but because it works. Spiralising courgette, cooking with garlic and lemon juice is a winner. 
  3. Grated courgette in bolognaise, risotto or pretty much any dish!
  4. Roasted and blended with tinned tomatoes for a pasta sauce. 

Hubby and I love a courgette curry so that’s also on the menu but I have to make the children something different on those nights! 

So here is a lovely courgette cake recipe. You really won’t taste the courgette and I’ve lowered the sugar content for you too, it works out at 3g sugar per slice but some of this is the yoghurt and courgette.  Per 100g it is 3.6g sugar so a much healthier alternative to many other cakes. 

I made this for a family party recently and it went down really well! 

Courgette and Sultana Cake (Wheat and Lactose Free)
Serves 12
Easy to make, reduced sugar recipe and includes plenty of yummy courgette.
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Prep Time
15 min
Prep Time
15 min
177 calories
22 g
31 g
8 g
4 g
1 g
82 g
68 g
3 g
0 g
6 g
Nutrition Facts
Serving Size
82g
Servings
12
Amount Per Serving
Calories 177
Calories from Fat 70
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 31mg
10%
Sodium 68mg
3%
Total Carbohydrates 22g
7%
Dietary Fiber 1g
5%
Sugars 3g
Protein 4g
Vitamin A
2%
Vitamin C
9%
Calcium
3%
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.
Wet ingredients
  1. 350g courgette
  2. 2 eggs
  3. 85ml rapeseed oil
  4. 2 tbsp natural yoghurt
  5. 1 tsp vanilla extract
Dry Ingredients
  1. 300g plain wheat free flour (I used Aldi's own brand)
  2. 1 tsp cinnamon
  3. 1 tsp mixed spice
  4. 1/4 tsp nutmeg
  5. 1/2 tsp bicarbonate of soda
  6. 1/2 tsp baking powder
  7. 140g sultanas
Instructions
  1. Grate the courgette.
  2. Preheat the oven to gas mark 4. Grease and line a loaf tin.
  3. Mix together all the wet ingredients.
  4. Add the flour and carefully mix in.
  5. Now add the remaining dry ingredients and mix.
  6. Pour into the loaf tin and put in the oven.
  7. Bake for 20 minutes uncovered and then cover the top with foil to prevent it burning.
  8. This cake takes 30-40 minutes in my oven, I recommend checking it by inserting a skewer and seeing if the bottom is cooked. You don't want to have the bottom too soft (I've made that mistake for you!).
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calories
177
fat
8g
protein
4g
carbs
22g
more
Dietitian UK https://www.dietitianuk.co.uk/

What are your favourite courgette recipes?

Chocolate Granola Baked Apples

Granola is one of those foods that I could easily eat quite a lot of, though I tend to not eat it as a cereal but add it to dishes. I love the crunchiness and the variety it gives to transform your simple fruit and yoghurt into something more exciting. However granola is usually high in sugars and the amount of fruit, nuts and seeds is surprisingly low. If you have the time you could of course make your own, but you have to watch it carefully when it bakes. With my current tribe of small people I would be sure to burn it! 

So I was most delighted to be sent a pack of granola to try out, especially when it was chocolate granola. Such a hard life. 

Lizi’s granola is something I’ve recommended to some clients in the past due to it’s low sugar content and low glycaemic load (GL). The GL is a measure of how much a portion of a food affects your blood sugars. The GL for this granola is 6.6 for a 50g serving. Generally a low GL foods is one under 10 and you want to keep your GL to under 100 per day. So this granola is definitely a good option if you want a not too sweet, crunchy hit with a chocolately taste. It uses dark chocolate (which I love), some may say there is the added benefit of polyphenols and antioxidants but at only 5% dark belgium chocolate you won’t be getting much per 50g serving.

Here is how we enjoyed the granola – baked apples with chocolate granola. Instantly renamed big gruffalo crumble by the toddler boy. He calls any fruit crumble a gruffalo crumble, completely my fault for starting that one. 

“Now my tummy’s beginning to rumble, my favourite food is gruffalo crumble”

Chocolate Granola Baked Apples
Serves 4
A quick, simple dessert that is great to perk up your midweek meals.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
166 calories
32 g
8 g
5 g
2 g
2 g
196 g
4 g
22 g
0 g
2 g
Nutrition Facts
Serving Size
196g
Servings
4
Amount Per Serving
Calories 166
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 8mg
3%
Sodium 4mg
0%
Total Carbohydrates 32g
11%
Dietary Fiber 5g
21%
Sugars 22g
Protein 2g
Vitamin A
4%
Vitamin C
14%
Calcium
2%
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. 4 apples
  2. 4 tsp raisins
  3. 4 tbsp granola
  4. 1 tbsp butter
Instructions
  1. Preheat the oven to Gas Mark 5
  2. Cut the apples in half and cut out the core, this will leave a hole you can now fill.
  3. Fill the apples with the raisins, dot with a little butter and press the granola over the top.
  4. Bake for 20 minutes.
  5. Serve with Greek yoghurt if wanted.
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calories
166
fat
5g
protein
2g
carbs
32g
more
Dietitian UK https://www.dietitianuk.co.uk/
 Disclaimer: This granola was sent to me to review, this is not a dietetic endorsment but simply my own views on it. 

 

 

Courgette and mushroom patties

I’m always after ways to get more veggies into the children and myself. Hubby likes to do his own thing at lunch, so I made these as a preparation for the toddler, baby and my lunches. They were fast to make and went well warmed up with a salad for lunch. Make a batch, freeze a batch and feel smug all week.

Courgette Patties 2

Courgette and Mushroom Patties
Yields 12
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
43 calories
6 g
17 g
1 g
2 g
0 g
53 g
34 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
53g
Yields
12
Amount Per Serving
Calories 43
Calories from Fat 9
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 17mg
6%
Sodium 34mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
3%
Sugars 1g
Protein 2g
Vitamin A
3%
Vitamin C
11%
Calcium
3%
Iron
2%
* 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. Spray olive oil x 5 squirts
  2. 2 courgettes, grated
  3. 5 mushrooms, grated
  4. 1 garlic clove, crushed
  5. 1 beaten egg
  6. 2 tbsp parmesan
  7. 1/2 ball mozzerella
  8. 75g cornmeal
  9. 1 tbsp fresh parsley, chopped
Instructions
  1. Preheat the oven to Gas Mark 6.
  2. Saute the courgettes and mushrooms in a pan for 5 minutes.
  3. Add the garlic and cook for a couple of minutes.
  4. Leave to cool a little and then mix in the other ingredients. It will make a thick batter.
  5. Drop large spoonfuls onto a greased and lined baking tray. It will make about 12.
  6. Bake for 15 minutes.
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calories
43
fat
1g
protein
2g
carbs
6g
more
Dietitian UK https://www.dietitianuk.co.uk/

Courgette patties 1 

Pear Rock Cakes, no added sugar.

It’s been a week of pretty awful sleep. That saying about “They saved the best till last” is not true when it comes to sleeping babies. The third baby is the worse sleeper! However she also gives the best cuddles and is super cute with it, so I can’t be cross with her.

When I don’t sleep well I tend to :

  1. Walk around in a bit of a brain fog, yet still be functional for work – how does that happen?
  2. Want to poke out the eyes of anyone who has a baby that sleeps through the night.
  3. Loose some of my words. My 6 year old is good at finding them for me. “I’m just making…..ummm, ummm” “Breakfast Mummy?” “Yes, that’s the one”. 
  4. Get creating in the kitchen. I’ve no idea how but cooking and baking helps restore my sanity.

So on a cold, fuzzy headed Sunday afternoon I was flicking through my recipe notebook and stumbled upon rockcakes. Rockcakes seem to be one of those recipes that people make in school or when they are learning to bake. I think they need a come-back. Super easy to make, which means the children can help, there is little that you can go wrong with and you are left with a mountain of tasty snacks for your week.

I’ve adapted the usual rock cake recipe by adding in fruit and upon tasty the mix I decided it was sweet enough for our palates. Try a bit of it before you add in the eggs and see what you think as you can always add in a little sugar to taste. Doing it this way will hopefully mean you don’t go OTT on the sugar content.

My kids were happy bunnies and rewarded me by playing nicely with minimal arguments all afternoon. I love the subtle pear hint in these. Perfect for tbe after school munchies, which happens to co-incide with my cuppa and snack time 🙂 

Dietitian UK: Pear Rockcakes

Pear Rock Cakes
Yields 20
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Prep Time
10 min
Prep Time
10 min
116 calories
17 g
29 g
5 g
2 g
3 g
45 g
9 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
45g
Yields
20
Amount Per Serving
Calories 116
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 29mg
10%
Sodium 9mg
0%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
4%
Sugars 5g
Protein 2g
Vitamin A
3%
Vitamin C
2%
Calcium
3%
Iron
2%
* 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. 100g butter at room temperature
  2. 250g flour (I used Doves Farm Plain Gluten Free Blend)
  3. 2 tsp baking powder
  4. 1 tsp mixed spice
  5. 1 soft large pear, peeled and chopped
  6. 1 soft ripe banana, mashed
  7. 100g raisins
  8. 2 eggs
Instructions
  1. Rub the butter into the flour.
  2. Now add the baking power and spice.
  3. Add in the wet fruit. the pear should break down easily if you are using a stand mixer or food processor.
  4. Now mix the raisins in gently.
  5. Add in the eggs, one at a time.
  6. Taste and add sugar if needed, I found it wasn't necessary.
  7. Preheat the oven to Gas Mark 5, line and grease a baking tray.
  8. You should end up with a soft dough.
  9. Take dessert spoons of the mixture and gently shape into rounds.
  10. Place onto a greased, lined baking tray.
  11. Bake for 15-20 minutes until they are lightly browned on the top.
beta
calories
116
fat
5g
protein
2g
carbs
17g
more
Dietitian UK https://www.dietitianuk.co.uk/