Category Archives: Cooking with Kids

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/

Easy Peasy Star Biscuits

So when your toddler asks to make star biscuits, you can’t really say No. I’m not a fan of my kids having too much sugar so we always are on the look out for ways to reduce the sugar content of our baking, here we have used just a little apple juice and it worked well. A plain biscuit but you could add spices to it and make it your own. The plain biscuits are good for weaning too.

I used a greek yoghurt topping so the kids could decorate their biscuits which they loved. You need to only decorate the ones you aret going to eat there and then. Store the rest in a tin and the topping in the fridge. The decorating was a good after school activity and make your own snack session.

 

Easy Peasy Star Bicuits
Yields 20
Simple, low sugar star biscuits that you can add spices to and make your own.
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67 calories
8 g
1 g
3 g
1 g
1 g
19 g
4 g
0 g
0 g
2 g
Nutrition Facts
Serving Size
19g
Yields
20
Amount Per Serving
Calories 67
Calories from Fat 30
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 1mg
0%
Sodium 4mg
0%
Total Carbohydrates 8g
3%
Dietary Fiber 1g
3%
Sugars 0g
Protein 1g
Vitamin A
3%
Vitamin C
0%
Calcium
1%
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. 100g wholemeal or rye flour
  2. 100g plain white flour
  3. 1/2 tsp baking powder
  4. 75g margarine
  5. 75ml apple juice
Topping
  1. 1 tbsp Greek yoghurt and 1 tbsp cream cheese mixed with a dask of milk
  2. sunflower seeds
  3. chopped dried fruit
Instructions
  1. Weigh out the flour and baking powder.
  2. Rub the butter into the flour and baking powder mix.
  3. Add the apple juice and mix to a dough.
  4. Roll out on a floured surface.
  5. Cut and put onto a greased and lined baking tray.
  6. Bake at Gas Mark 4 for 15 minutes.
  7. Eat as they are or top with the Greek yoghurt mix.
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calories
67
fat
3g
protein
1g
carbs
8g
more
Dietitian UK https://www.dietitianuk.co.uk/

Healthy Oaty Cookies

My kids love to get involved in the cooking. Usually they see my cooking, draw up a stool and join in. Yesterday we had a rare afternoon at home. The summer has been full on outdoor fun, so being torrential rain the kids came up with a plan “Mummy lets make biscuits”. Normally I would be pretty up for this plan, but yesterday, unusually,  I was feeling the lure of the sofa… However, I am a huge believer in getting children cooking young and as they had intiated it this time, I really couldn’t refuse. A quick flick through some reciipes for inspiration and we decided on adapting a River Cottage recipe. 

This was a total cop-out on my behalf as it was so quick to make so I still got some sofa time, curled up with a freshly baked cookie and a cuppa. Extra bonus is our snack tin is topped up for at least a day (these dollops of goodness are going fast).

I adapted the recipe using prunes to sweeten, a banana to replace some peanut butter and omitting the raisins on request. It ended up being a great way to use up the claggy bit of peanut butter at the end of the pot. 

Happy kids, freshly healthy cookies, a huge train track and mummy got 15 minutes of peace, which is what weekends are all about. 

 

Healthy cookies1

 

Healthy Oaty Cookies
Yields 12
Super fast, healthy, squidgy cookie recipe.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
132 calories
15 g
14 g
7 g
5 g
1 g
39 g
93 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
39g
Yields
12
Amount Per Serving
Calories 132
Calories from Fat 59
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 14mg
5%
Sodium 93mg
4%
Total Carbohydrates 15g
5%
Dietary Fiber 2g
7%
Sugars 2g
Protein 5g
Vitamin A
3%
Vitamin C
1%
Calcium
2%
Iron
5%
* 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. 150g peanut butter
  2. 100g prunes, finely chopped
  3. 1 medium ripe/over-ripe banana
  4. 1 medium egg
  5. 50g oats
  6. 1/4 tsp bicarbonate of soda
Instructions
  1. Preheat the oven to Gas Mark 3.
  2. Measure out the peanut butter.
  3. Chop the prunes finely and break the banana into chunks.
  4. Mix together, then add the egg and mix.
  5. Now add the oats and bicarb and mix.
  6. The mixture will be very sticky, place spoonfuls onto a greased baking tray.
  7. Flatten slightly with the top of a spoon.
  8. Bake for 10-12 minutes.
beta
calories
132
fat
7g
protein
5g
carbs
15g
more
Dietitian UK https://www.dietitianuk.co.uk/

Why you should cook with your kids

I’ve been baking with my kids since my eldest was 18 months. With one child it is messy, with more than one it is carnage. It takes 4 times as long, involves multiple conversations, explanations and shouts of “no, not yet”, there is a kitchen to clear up and children too… however I am convinced it is something we should all be doing.

Why? Here are my top reasons.

  1. It teaches children about measuring, volume, pouring, hand-eye coordination and fine motor skills. Jobs like rolling pastry, cutting out shapes, measuring the flour, stirring and pouring in milk are all good to try.

Dietitian UK: Why you should cook with your kids 1

  1. They learn about safety in the kitchen. My 5 years old has her own knife and know how to safely chop the vegetables and how to carry sharp knifes. Learning about the oven, the hob and even the big kitchen appliances can be interesting to small ones and teaches them how to be safe in the kitchen.
  2. Children may find it less intimidating and stressful to try out new foods whilst you are preparing them or after they have cooked them. My boy went through a tricky stage with vegetables, then I discovered he would eat lots when helping cut them up for the dinner. So every night he helped prepare the veggies with me! 
  3. It gives them a sense of achievement and success. My kids always look full of happiness and pride when I remind them they helped cook a meal.

Dietitian UK: Toddler cooks Healthy Spag carbonara

  1. Cooking seems to be a dying out skill. It isn’t really taught at school so the only way your children will learn is at home. I come across a lot of people who don’t know how to cook, or have no confidence in the kitchen. Letting your children learn whilst at home teaches them a valuable skill for life.
  2. It is a chance to talk about healthy eating and role model healthy lifestyles to your small ones. We look at different foods, talk about how they are made/where they come from and look at how they look inside, how they cook and different ways to use them. For ages my boy thought Peppa Pig was related to an actual pepper 😉 Watch out though as age 3 my girl was proudly able to tell people when they ate bacon that it had come from a  pig and told the pigs at the farm they made tasty sausages! 
  3. You can use cooking as a whole education. Colours, shapes, counting can all be part of the process! 
  4. In our family, it can be that all important catch up time, where we chat and hang out. 

Dietitian UK: Why you should cook with your kids 2

  1. It occupies them! I have a girl with a very active mind, she needs activities to do, so she cooks with me.
  2. Hopefully, they will be able to cook you dinner when old enough!! I cannot wait for this!

So if you don’t cook with your children, I hope I have given you some reasons why you should 🙂

Heathy Pasta Carbonara

Carbonara is one of those meals that my husband adores, but being full of cream, (which I don’t like and it doesn’t like me), I never make it.  Then I felt inspired. Somehow in the midst of sleep deprivation these idea pop into my head. It was a pile of spirallised courgettes and carrots that gave me the idea. I had prepared them ready for a stir fry but they started talking noodles to me, which led to carbonara. It may have been due to eating out and reading a pasta/pizza style menu the night before 😉

With a well stocked kitchen this was a literal doddle to make. It took 10 minutes from start to finish as I had the veggies prepped already. One of those meals you can prep ahead and then cook in a flash. Even better I had a little toddler helper who really enjoyed all the beating of the eggs, the stirring and big bonus, he ended up eating a fair bit of carrot as we cooked.

Dietitian UK: Toddler cooks Healthy Spag carbonara

I used rice noodles because I fancied them and they are so quick to cook! You could of course use spaghetti. I didn’t add the parsley to this batch but it would make a great addition, as would bacon!

Dietitian UK: Healthy Spag carbonara

Heathy Pasta Carbonara - Gluten free
Serves 4
A healthy take on spaghetti carbonara
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
309 calories
40 g
198 g
10 g
14 g
4 g
261 g
445 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
261g
Servings
4
Amount Per Serving
Calories 309
Calories from Fat 88
% Daily Value *
Total Fat 10g
15%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 198mg
66%
Sodium 445mg
19%
Total Carbohydrates 40g
13%
Dietary Fiber 3g
13%
Sugars 5g
Protein 14g
Vitamin A
134%
Vitamin C
30%
Calcium
22%
Iron
11%
* 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 large courgette
  2. 2 large carrots
  3. 60g mushrooms
  4. 100g green beans (I used purple ones)
  5. 150g Rice noodles
  6. The sauce
  7. 4 eggs
  8. 2 tbsp greek yoghurt
  9. 1 tbsp cream cheese
  10. 50g parmesan
  11. plenty of black pepper
  12. bunch of fresh parsley
Instructions
  1. Spiralise the courgette and carrots.
  2. Chop the mushrooms and beans.
  3. Cook the noodles, in the last 3 minutes of cooking add the veggies.
  4. Whilst it cooks, whilst the eggs, add in the yoghurt and cream cheese.
  5. Drain and turn the cooker off.
  6. Quickly add the sauce to the pasta and stir in, the eggs will cook in the residual heat. Stir for a few minutes.
  7. Add plenty of pepper, the parmesan and the parsley.
  8. Serve with parmesan if wanted!
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calories
309
fat
10g
protein
14g
carbs
40g
more
Dietitian UK https://www.dietitianuk.co.uk/

Homemade Christmas Gift Ideas.

I love Christmas. In fact I love the run up to Christmas, Christmas itself and that bit between Christmas and New Year. The different spices, the recipes, the baking, the sparkle, the crafting, the lights, the gift wrapping, the excited children and the baby Jesus who for us is at the centre of it all.

Having a 5 year old is making things even more exciting this year as she is old enough to really get involved in making, baking and crafting. Plus, she shares my excitement and love of sparkles. 

We always make some homemade gifts, I always think this is more what Christmas is about – the thought and time that goes into a gift, plus it helps with the pennies!

This year, so far we have made:

Gingerbread. Simple to make the dough. I then rolled it out for Miss K and she used the cutters. My 2 year old boy preferred the rolling to cutting so he had his own bit of dough to play with. These were then decorated with icing and many sprinkles. We will be wrapping these in cellophane bags and attaching a homemade gifttag.

Gingerbread3

Gingerbread2

Decoupage decorations. These only cost £1 each in Hobbycraft and gave my girl a lot of joy. I collect tissue paper from presents, party hats etc… and she then tore this up and used watered down PVA glue and a a painbrush to apply the paper to the decoration. The whole process was done in 3 sessions, so we definitely got good value out of this activity.

Christmas gift tags. I picked up some Christmas sellotape and it was a huge hit. We cut out card and used the sellotape to create a border around the edges, add some glitter, write on a name and there is an easy gift tag!

Pottery handprint coasters. We didn’t do this one at home but it is something I would certainly love to move of. These beauties are really for me, in fact I plan for them to end up in my stocking 😉 They cost us £4 -£5 each to make. The only downside was the huge tantrum my girlie threw whilst there. It happens to us all.

Pottery handprints

Colour your own cards. These were sent by granny and have taken Miss K about 20 minutes per card. She has taken a lot of care and love over them. We certainly won’t have enough for all her friends, but it’s been a great activity she can do my herself.

Homemade felt boards. This is something I have made myself for my boy. I initially made a felt nativity scene, so we have a piece to add to the scene each day. Having had to make a large felt board for this and having some felt leftover I decided to make some transport felt shapes for the J boy to use after we pack away the Christmas bits. So simple and yet hopefully hours of play fun.

Dietitan UK: Felt trains

So although the homemade approach is going to mean a whole lot of mess, glitter everywhere for weeks, house in a state and sticky fingers everywhere…. for me it is all part of the festive fun and it creates some lovely memories.

Banana, Peanut Butter and Chocolate Chip Flapjack (WF, GF, DF).

It’s been a rainy summers week, so I felt the need to pimp up my own flapjack recipe to cheer us up. It’s a healthier take on a full fat, full syrup flapjack, perfect for a cuppa on a rainy day. What is even better is that I used peanut butter in it so my hubby won’t touch it 😉 I love using peanut butter in baking as it is lower in saturated fats, higher in the heart healthier monounsaturates and it also adds protein to help with satiety. The oats provide low glycaemic index carbs which can help stabilise blood sugars so also helping to keep you fuller for longer. It should provide for a healthy snack that will tide you over until your next meal.

Recipe creation for me provides an outlet for creativity and is almost a form of therapy as I switch off from “work” and get inspired by what is around me. It’s actually something I sometimes recommend to eating disorder clients, but they don’t have to eat it unless they want to. Often they love looking at recipes, love creating things and so being given the green light to go ahead and make things but not have to eat them can be quite releasing. 

So here is my latest flapjack. It’s a keeper. It is also wheat free, gluten free (if you use gluten free oats) and can be made dairy free if you use the right chocolate. GENIUS.

Dietitian UK: Peanut butter and choc flapjack

Banana, Peanut Butter and Chocolate Chip Flapjack
Yields 12
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Prep Time
10 min
Cook Time
25 min
Prep Time
10 min
Cook Time
25 min
167 calories
21 g
2 g
7 g
6 g
2 g
51 g
46 g
7 g
0 g
5 g
Nutrition Facts
Serving Size
51g
Yields
12
Amount Per Serving
Calories 167
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 2mg
1%
Sodium 46mg
2%
Total Carbohydrates 21g
7%
Dietary Fiber 3g
13%
Sugars 7g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
3%
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. 200g oats (gluten free if needed)
  2. 100g peanut butter (I used a low sugar, low salt version)
  3. 80g chocolate chips or chopped up chocolate (Dairy free e.g. Booja Booja if needed)
  4. 2 mashed, over-ripe bananas
Instructions
  1. Mix it all together by hand or food mixer.
  2. Grease and line a baking tray.
  3. Spread it into the baking tray, so it is about 2cm thick.
  4. Bake at Gas Mark 5 for 25-30 minutes.
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calories
167
fat
7g
protein
6g
carbs
21g
more
Dietitian UK https://www.dietitianuk.co.uk/

“Mummy I’m Huuuungry”: Surviving the summer snacks with 2 under 5

Summer holidays have hit us. We’ve got 8 weeks of fun as Miss K has now “graduated” from pre-school, yes you now graduate – seriously what is that about?! So in September she starts “big-school” and I will be an emotional wreck for a moment, she is so ready to go that I really can’t be sad about it.

Most of me loves the summer holidays. I love having my kids around, it’s a great excuse to see people we can’t always meet up with, go to different places and have more relaxed times together. Tonight I spent a good 30 minutes extra just reading stories and cuddling Miss K as she didn’t need to be on a strict bedtime and I’ve no Pilates classes to teach. So. Very. Precious.

One of the things that does grate with me is the constant whine of “Mummy I’m hungry”. I cannot tell you how many times a day I hear that one. Especially after a more active than usual day. So this summer I am determined to stay on top of it with a supply of healthy snacks and crafty ideas up my sleeve. Hopefully it will keep us out of the biscuit tin. Although there are also always days you just need a biscuit.

5 Storecupboard Snacks:

1. Nuts and dried fruit. Miss K favours almonds and dried apricots. The J boy prefers walnuts and prunes. Seeing as I didn’t like those types of nuts until I was 30 (yes I am that old), I really didn’t think they would… but they do. So don’t judge what you think they will like/dislike too soon. 

Dietitian UK: Why almonds are so good for you

2. Breadsticks with cream cheese and grapes. My kids love a dip. The whole process of dipping actually keeps them quiet for a bit too!

3. Trail mix – a mixture of all the forms of dried cereal in the cupboard with some raisins. Really good on a car journey as it takes time to eat, however you may end up with cornflakes in the car seat. 

4. Peanut butter and banana on rice cakes/toast. Filling, healthy and quick. 

5. “No Junk” cereal bars with some fruit. Often my emergency snack that I keep in the change bag or pull out at home when the flapjack tin is empty (a disaster in my book, the flapjack tin must ALWAYS have flapjack in).

5 Easy Bake Healthy Treats:

1. Banana Flapjack. I’ve been making this since I was breastfeeding Miss K. It’s a staple in our house and I know many others who swear by it too.

2. Peanut Butter Cookies. Now even my husband who doesn’t like peanut butter will eat one of these. Plus the kids can make them with you.

3. Thick American style Pancakes. Make up a stack of these and freeze them. You can defrost them in the toaster or get a few out at a time ready for snack-attack. Serve with a dollop of yoghurt and fruit.

Face pancake

4. Courgette biscuits. I love these in the summer as we usually have a glut of courgettes to use up and it means the kids are eating more veggies.

5. Scones. Super quick to make and you can add fruit of veggies to them. We like broccoli scones or blackberry ones.

Dietitian UK:  Blackberry Scones

5 Freezer Snacks:

1. Ice-Lollies – I’ve invested in a pile of moulds. Personally I love the silicone ones best. However Miss K really likes the ones with the sippy spout on them too. I don’t ever get round to making these with fruit, so ours are just diluted squash. 

2. Frozen Fruit – either buy a bag of frozen fruit or freeze what you have. Frozen grapes, berries, banana chunks, pineapple, melon and plums all work well. Or coat in yoghurt and freeze for an extra treat.

Dietitian UK: Yoghurt Covered Frozen Fruit 1

3. Frozen Yoghurt. Oh my days I love a bit of frozen yoghurt. I sometimes make my own, or I completely cheat. If you pull the lid off a kids yoghurt, pop a spoon in and freeze, you can them cut off the yoghurt pot and hand them a frozen yoghurt to eat with the spoon as a stick. 

4. Frozen peas and sweetcorn. Miss K enjoys this, the J boy just thinks it’s plain crazy. I can see his point, but some kids love it. If they do, embrace it.

5. Banana Ice-cream. If you haven’t tried making 1 ingredrient banana ice-cream before then you are missing out. Go, Do, It.

I would love to hear what healthy snacks your kids love. Drop me a comment or a tweet 🙂 

Peanut butter and chocolate healthy muffins!

A lovely Pilates client turned up with a couple of healthy muffins for me the other day. Now that’s one way to make me go easy on you in class 😉 Laurie, thankyou! Peanut butter is one ingredient I’ve learnt is good in cookies and smoothies… so why “nut” muffins?! (I know funny aren’t I).

These muffins were so delicious that I grabbed hold of the recipe and then I decided to give it a go myself, with a few changes as I rarely manage to actually follow  a recipe properly and I also had no bananas! 

These take minutes to make and really are both easy and tasty. You can also mash up 2 ripe bananas and substitute for the apple. I actually had to hide these from the kids 😉

Dietitian UK: Peanut butter and Chocolate Muffins

Peanut butter and Chocolate Muffins (gluten free)
Serves 9
Peanut butter and chocolate HEALTHY muffins. Yes really!
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
104 calories
16 g
2 g
4 g
3 g
1 g
69 g
41 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
69g
Servings
9
Amount Per Serving
Calories 104
Calories from Fat 31
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 2mg
1%
Sodium 41mg
2%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
6%
Sugars 4g
Protein 3g
Vitamin A
1%
Vitamin C
2%
Calcium
5%
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. 200g cooked apple
  2. 50g peanut butter
  3. 1 tsp Sukrin Gold (sweetener)
  4. 1 tsp vanilla
  5. 3 tbsp cocoa powder
  6. 1/2 tsp gluten free baking powder
  7. 100g rice or coconut flour
  8. splash of milk
Instructions
  1. Pre cook the apple (I have a stock I keep in my freezer).
  2. Preheat the oven to Gas Mark 4.
  3. Measure out all the ingredients and mix well. I left my stand mixer going for 5 minutes.
  4. Grease a muffin tin or use silicone cake cases.
  5. Place the mixture into the cake cases and bake for 15-20 minutes.
Notes
  1. You can substitute agave, honey (2-3tbsp) or Stevia (1tsp) for the Sukrin Gold.
beta
calories
104
fat
4g
protein
3g
carbs
16g
more
Dietitian UK https://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.
beta
calories
98
fat
4g
protein
2g
carbs
14g
more
Dietitian UK https://www.dietitianuk.co.uk/