breakfasts on the go

3 ideas to mix up your morning routine.

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.
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.
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.

zucchini & corn fritters

Ingredients:

½ cup white self-raising flour
½ cup wholemeal self-raising flour
2 eggs
1 tablespoon olive oil
1/3 cup milk
1 zucchini, grated
Spring onions, finely chopped
2 cobs corn (cut kernels off the cob) or 400g canned corn
2 tbs rice bran oil for cooking
Salsa:
1 avocado
1 punnet cherry tomatoes
Basil leaves

Method:
1. Place flours in a bowl, make well in centre.
2. In a jug, whisk the eggs, add milk and oil. Pour egg mixture into flour and stir.
3. Add fresh or drained canned corn kernels, spring onions and grated zucchini into the mixture and stir to combine.
4. Season with pepper. Heat a frying pan with 1 tablespoon of rice bran oil and add ¼ cup of mixture to the pan in batches.
5. Cook for 3-4 minutes each side until golden brown. Serve with chopped avocado, cherry tomatoes and scattered basil leaves.
Makes 10-12. These are great for the next day’s lunchboxes and a yummy source of fibre, protein and monounsatured fats. Each serve of fritters (with salsa) contains 1.5-2 serves of vegetables.

toast toppers

Build your toast for a convenient, balanced and sustainable meal, replete in fibre, good fats, protein, vitamins & minerals.

Step 1: Choose your bread – wholegrain or sourdough is ideal. Gluten free is necessary if you have Coeliac Disease, a gluten intolerance, or if you are following a low FODMAP diet.

Step 2: Choose your topping (each suggestion is one serve)

1. ½ cup blueberries and 2 tablespoon low fat cream cheese, sprinkle with pumpkin seeds.

2. 1/4 avocado, variety of chopped tomatoes, boiled or poached egg, salt and pepper. Add bonus greens such as spinach and basil.

3. 50g lean ham, 1 slice of low fat cheese, sliced tomato, ½ bunch asparagus steamed in the microwave for 1 minute.

4. 2 tbsp low fat cream cheese, 50g smoked salmon, sliced cucumber, and rocket

5. 110g can of drained four-bean mix, 4-6 olives and ¼ cup low fat cottage cheese

6. 1 tablespoon nut butter, topped with 1 sliced banana and a dust cinnamon

7. 2 slices low fat cheddar cheese, 2 tablespoons canned corn kernels, sliced tomato, thin spread avocado. Spread avocado, add corn, tomato, top with cheese and place under hot grill until cheese melted and golden brown.

8. 50g shredded BBQ chicken, ¼ avocado, 1 slice low fat tasty cheese, handful spinach leaves.

9. 95g canned tuna in spring water, drained. Mix with 1 tbs natural yoghurt, ½ cup corn kernels, diced capsicum and cucumber. Add fresh or dried herbs such as dill.

korean pancakes (jeon)

Gluten free, vegetarian, low FODMAP

Jeon are a brilliant way to encourage children to eat their vegetables! They are super easy and a good way to use up any leftover vegetables.

Ingredients:

21 carrot, grated
1 potato, grated
1 zucchini, grated
1 capsicum, finely diced
1 red onion, finely diced (omit for low FODMAP)
2 eggs
1 cup flour (wheat, rice (gluten-free), wholemeal)
1/2-1 cup water
Rice bran oil
Dipping sauce: 1 tb soy or tamari (GF) and 2 tb rice vinegar

Method:

1. Squeeze out excess moisture from the zucchini and potato. Add vegetables into a large bowl.

2. Mix together water and flour, then add with egg to the vegetable mixture. You may need to add water depending on consistency.

3. Brush a pan with rice bran oil, heat well and add 1/3 cup quantities of mixture to pan. Cook approximately 2 minutes per side until golden brown.

4. Serve with dipping sauce.

Delicious sides include: smoked salmon, avocado and salad.

eat the rainbow with homemade pizza

Gluten-Free, Low FODMAP options, vegetarian

Have you ever looked at a 4-year-old’s outfit and thought, ‘I wish I could do that?’ You know what I’m talking about, stripes, stars, spots clashing all over the place, topped off with gumboots and sunglasses. Look, I know that I have and really, why not? Life’s too short to be matching. A very special little friend visited the other day, sporting the most amazing outfit, that may or may not have included a ladybird jacket cape. Stop it. One day, she will rule the world.

The thing is, these kids are onto something. Imagination is key, so why not let the sparkle and pizzazz extend to their meals? Today’s post is about my rainbow day, inspired by the children. It’s all about making yourself feel that little bit fancy. Trust me, you’ll feel good and the kids will pick up what you put down.

Let’s start with breakfast fit for a mini dictator queen (at her request, of course):

1. ‘Circle rainbow porridge:’ Quick oats made with milk, kids given creative licence with cinnamon shaker, fruit and a little honey to decorate. Tomorrow we’re adding blueberries.Breakfast, lunch or dinner:

2. Avocado and tomato on sourdough, topped with chickpeas, rocket, basil, olive oil and balsamic vinegar.
Dinner for everyone. I’m not into making separate meals, it’s time consuming & unnecessary. Also, preparing food with the children and eating together helps to shape lifetime eating habits. Gluten free or Low FODMAP: use gluten-free bread

3. Rainbow pizza: This is a great school lunch box idea. Spread 4 small wholemeal pita pockets with passata, topped with a variation of: grated carrot, grated zucchini, chopped beetroot, canned corn, grated cheese and olives. Add lean ham or shredded chicken breast. The idea is to let the kids make their own rainbows. Trust me, they’ll want to eat their creations. Grown-ups can add some basil and chilli flakes to their ‘rainbow pizzas’ to add a bit more zest to happy hour. I know that I need it.

Gluten-free & Low FODMAP: use gluten free pizza bases

summer muesli

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.

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breakfasts on the go

zucchini & corn fritters

toast toppers

korean pancakes (jeon)

eat the rainbow with homemade pizza

summer muesli