Kiddipedia
Many children are engaged in sports and hobbies, in an era where childhood obesity has reached a recored high, regular exercise through sport and play are vitally important for the health of children and teens.
Healthy eating supports good exercise habits, a balanced diet is necessary to build up the storage of fat for energy, as well as provide adequate protein for muscles building and repair, and the carbohydrates for quick use.
Caltex Socceroos chef Vinicius Capovilla has created a delicious and nutritious 7-day menu plan to keep kids happy and healthy, here is our pick for Day Two:
Breakfast
***Oatmeal Pancakes***
Serves: 2
Difficulty: Medium
Time: 40 minutes
Ingredients:
Goldenvale rolled oats 40g
Lyttos Greek style yogurt 115g
Farmdale full cream fresh milk or Inner Goodness unsweetened almond milk 160ml
Goldenvale rolled oats, to make oats flour 70g
Lodge Farms extra large free range egg 1
Just Organic extra virgin olive oil 1 tbsp
Merryfield brown sugar 2 tbsps
Stonemill sea salt 1/2 tsp
Stonemill ground cinnamon 1 tsp
White Mill bi-carb soda 1/2 tsp
White Mill self raising flour 70g
Sweet Haven mixed berries 100g
Bramwells Australian honey 2 tbsps
Method:
- In a medium bowl, combine 40g of oats, yogurt and milk. Set aside for 15-20 minutes to let the oats soften.
- Blend the oats until a fine powder in the blender in order to make oats flour.
- When the oats are finished soaking, beat in the egg and oil and mix well. Add the sugar, salt and cinnamon, Then add the bi-carb soda and the self raising and oats flour. Stir until just moistened.
- Heat a light oiled or non-stick griddle over medium high heat (190 degrees Celsius for electric griddle). For each pancake pour about 1/4 cup of batter onto the griddle.
- Turn when the top is covered with bubbles and the edges look cooked. Turn only once.
- Serve with berries and honey.
Snack
***Carrot Raisin Muffins and Date Nut Bread***
Carrot Raisin Muffins
Serves: 8
Difficulty: Medium
Time: 45 minutes
Ingredients:
Goldenvale rolled oats 100g
White Mill self raising flour 180g
Merryfield brown sugar 150g
Stonemill sea salt 1 tsp
White Mill bi-carb soda 1 tsp
Lodge Farms extra large free range eggs 3
Just Organic natural yogurt 1/2 cup
Just Organic extra virgin olive oil 80ml
Carrot 220g
Pink lady apple 1
Just Organic sun dried raisins 80g
Forresters raw walnuts or natural macadamias 60g
Method:
- Preheat oven to 180 degrees Celsius.
- Blend the oats into a fine powder in a blender. In a bowl, mix the oats powder with the self raising flour.
- Prepare 12 muffin tins with muffin liners or cooking spray.
- In a large bowl, stir together the mix of flours and add the sugar, salt, cinnamon and bi-carb soda.
- In a separate bowl, stir together the eggs, yogurt, olive oil, carrots (finely shredded), apple (peeled and shredded), raisins and nuts. Add to the flour mixture and stir just until blended.
- Spoon the batter into the muffin tins. Bake for about 30 minutes or until a toothpick inserted near the centre comes out clean.
***Date Nut Bread***
Serves: 8
Difficulty: Medium
Time: 1.5 hour
Ingredients:
Goldenvale rolled oats 150g
White Mill self raising flour 200g
White Mill bi-carb soda 2 tsps
Sweet Vine medjool dates 240g
Boiling water 1 1/2cups
Just Organic extra virgin olive oil 2 tbsps
Lodge Farms extra large free range egg 1
Stonemill sea salt 1 tsp
Forresters raw walnuts 1/2cup
Merryfield brown sugar 1/2cup
Method:
- In a blender, blend the oats into a fine powder. In a bowl, mix the oats powder with the self raising flour and the bi-carb soda.
- Put the dates (pitted and chopped) in a bowl and pour boiling water over them. Let stand until cool.
- Preheat oven to 160 degrees Celsius.
- In a blender, add the oil, egg, sugar, salt, walnuts (chopped) and the dates. Blend well. Pour in a big bowl.
- Gently stir the flour mixture into the date mixture.
- Pour the mixture into a greased or loaf pan lined with wax paper. Bake for 40-50 minutes or until a toothpick inserted near the centre comes out clean.
Lunch
***Turkey Wrap and Ham Sandwich***
Turkey Wrap with Cherry Tomato and Cucumber
Serves: 2
Difficulty: Easy
Time: 15 minutes
Ingredients:
Cherry tomatoes 1/2cup
Westacre block tasty cheese 2 tbsps
Continental cucumber 1/2cup
Colway mayonnaise 1 tsp
Bakers Life wholegrain wraps 2
Berg Deli sliced turkey 200g
Method:
- Roughly dice the cherry tomatoes and grate the tasty cheese. Cut the cucumber into 5mm slices.
- In a wholegrain wrap, spread the mayonnaise. Then add the turkey breast, cucumber, cherry tomatoes and cheese. Fold as a wrap.
***Ham Sandwich with Avocado, Tomato and Lettuce***
Serves: 2
Difficulty: Easy
Time: 15 minutes
Ingredients:
Avocado 1/2
Just Organic natural yogurt 1/4 cup
Lime 1/2
Bakers Life multigrain bread 2 slices, toasted
Berg sliced honey ham 100g
Tomato 1
Iceberg lettuce 1 cup
Method:
- Mix the avocado flesh with yogurt until a smooth paste is achieved. Add lime juice and season with salt.
- Assemble by spreading the avocado mix on both slices of bread. Then top 1 slice with ham, tomato (sliced) and lettuce. Finish the sandwich by adding the other bread slice. Cut in half and serve.
Dinner
***Vegetable Spaghetti***
Serves: 4
Difficulty: Medium
Time: 1 hour
Ingredients:
Zucchini 1
Kent pumpkin 1/4
Leek 1
Carrot 1
Sweet potato 1
Just Organic extra virgin olive oil 4 tbsps
Lemon 1/2
Romano basil pesto 1 cup
Method:
- Cut the zucchini into thin strips with a mandolin slicer. Julienne peeler or spiralizer.
- Peel and cut the pumpkin, carrot and sweet potato into thin strips (as above).
- Cut the leek in half lengthwise and then into thin strips with a knife.
- Saute the spaghetti vegetables in a pan over medium heat with a little olive oil until tender.
- Season with a little lemon. Serve with either hot Bolognese sauce or pesto sauce.
Dessert
***Homemade Banana Ice Cream***
Serves: 2
Difficulty: Medium
Time: 30 minutes
Ingredients:
Bananas 2
Just Organic Fair Trade chocolate or Moser Roth milk chocolate 50g
Method:
- Cut the bananas into pieces and freeze overnight.
- Blend the frozen pieces in a blender until smooth.
- Add the chopped chocolate pieces and serve. You can serve it with nuts, peanut butter, yogurt and berries.
For an easy way to keep active kids happy and healthy, check-out the recipes in the 7-day ALDI MiniRoos Mighty Menu plan at www.aldi.com.au/miniroos
