Nicole Bando | Dietitian & Lactation Consultant

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Healthy and Balanced Family Recipes

‘My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits’

Categories

Healthy and Balanced Family Recipes

‘My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits’

Categories

banana pancakes

Healthy banana pancakes can be breakfast, a snack, or even lunch or even dinner! Toppings include: fruit salad, yoghurt, coconut, seeds, walnuts, cinnamon AND most importantly – a break from routine!!

Ingredients:

1 cup wholemeal self-raising flour
1/2 cup milk
1/2 cup natural yoghurt
1 egg
1 teaspoon cinnamon
1 mashed banana.

Method:

1. Mix ingredients together.
2. Heat a spray of canola oil in a non-stick pan, add 1/4 cups of the batter, cook 1-2 minutes until golden brown.
​3. Remove from pan and serve with additions as above.

3 ideas to mix up your morning routine.

  1.  Peanut butter banana smash.
    1 tb of 100% peanut butter on 2 slices of whole grain toast, topped with 1 banana, sliced. Or try 1 slice as a nourishing and satisfying snack.
  2. Smoothies
    Easy, yet slightly fancy breakfast idea for the family; cocoa berry smoothies. No super foods or special ingredients, add 250mls milk (of choice), 1/2 cup frozen berries, 1/2 banana, 1.5 Weetbix, 1/2 cup Greek yoghurt. Blend the ingredients well and dust with cocoa for the kids. Use up any leftovers to make smoothie icy-poles for an after school snack.
  3. Overnight oats
    In the spirit of Spring, try colourful, flavoured overnight oats. The bonus is you can whip up a few batches whilst you’re making your morning porridge. I try to halve cooking time by making double batches of meals where I can. The children can help or request their own special variations.

Per serve:
1/3 cup rolled oats
1/3 cup milk
2 tb yoghurt
1/2 banana (to add fresh tomorrow)
Additions: nut butter, honey, cinnamon, seeds, flaked nuts.
Combine in a jar for easy transport, refrigerate.

Are you bored with breakfast & feel too hot for porridge? I promise that this muesli is quick & easy to throw together…and there are some secret serving additions for maximum enjoyment. Trust me.

Ingredients (serves 4):

1 cup oats
1 cup bran
1/4 teaspoon cinnamon
1/4 cup roasted almonds
4 tablespoons chia seeds
2 cups chopped fresh fruit: berries, pears, bananas
4 tablespoons Greek yoghurt
1 tablespoon 100% nut butter
Milk of choice

Method:

Mix oats, bran, cinnamon, almonds & chia. Divide between 4 bowls. Layer each bowl with chopped fruit, yoghurt, nut butter & serve with milk of choice.