Kiddipedia
Primary school years are busy ones and children need good nutrition to help them concentrate at school and to fuel their day to day activities.
Proper nutrition is important especially in growing children and vital for child and adolescents training to be athletes. No matter if it is for sport or play a healthy balanced diet is essential.
Caltex Socceroos chef Vinicius Capovilla has created a delicious and nutritious 7-day menu plan to keep kids be happy and healthy, here is Day Three for you to enjoy!
(And remember, it’s our job to set a good example for our children. If you follow healthy eating habits, your child may eventually follow your lead…. )
Breakfast
***Muesli Yogurt Trifle***
Serves: 2
Difficulty: Medium
Time: 30 minutes
Ingredients:
Raspberries 2 cups
Bramwells Australian honey 2 tsps
Lyttos Greek style yogurt 100g
Goldenvale fruit free muesli 50g
Forresters natural almonds 1 tbsp
Strawberries 4
Blueberries 2 tbsps
Forresters raw walnuts 1 tbsp
Method:
- In a saucepan, combine the raspberries and 1 teaspoon of honey. Stir over medium heat for about 2 minutes or until the raspberries begin to exude their juice. Simmer for about 5 minutes or until the raspberries have broken down, Set the raspberry sauce aside to cool completely.
- In a bowl, mix the yogurt with the remaining honey.
- Spoon 1/4 of the yogurt mixture into the bottom of the glass. Layer with 1/4 of the raspberry sauce. Sprinkle with 1/4 muesli mixture. Top with 1/4 nuts (chopped). Repeat those layers once more. Repeat with the second glass.
- Cover and refrigerate for at least 4 hours to allow the yogurt to set and the flavours to blend.
- Scatter the remaining berries over the trifle with a dollop of yogurt and a sprinkle of muesli.
Snack
***Pizza with Napolitana Sauce***
Pizza with Napolitana Sauce
Serves: 4
Difficulty: Medium
Time: 1.5 hour
Napolitana Sauce
Ingredients:
Just Organic extra virgin olive oil 1 tbsp
Brown onion 1/4
Garlic 2 cloves
Stonemill mixed herbs 1 tsp
The Herb Garden parsley 3 stems
Stonemill oregano 1 tsp
Tomatoes 600g
The Herb Garden fresh basil leaves 1/2 cup
Method:
- Heat a large, heavy-bottomed saucepan over medium heat. Add the olive oil, onion (minced) and garlic then cook, stirring occasionally for about 5 minutes or until the onions are tender. Add the mixed herbs, parsley stems and oregano and cook stirring often, for about 2 minutes.
- Stir in the tomatoes (chopped) and season with salt. Bring to a simmer, then reduce the heat to medium love and simmer gently uncovered, stirring occasionally, for about 50 minutes or until the tomatoes are very tender and have broken down to form a chunky sauce.
- When the sauce is done, remove the pan from the heat. Then remove and discard the parsley. Puree half of the sauce in a blender. Return the puree to the remaining sauce in the pan. Season to taste with pepper and basil leaves. Reserve.
Pizza
Ingredients:
Fresh Approach pizza bases 2
Broccoli 1/2 cup
Cherry tomatoes 1/2 cup
Broad Oak Farms chicken breast fillets 200g
Berg Deli sliced honey ham 100g
The Herb Garden parsley 2 tbsps
Brown onion 1/2 cup
Garlic 3 cloves
The Fresh Salad Co baby spinach 1/2 cup
Red capsicum 1/2
Whole mushrooms 6
Just Organic extra virgin olive oil 2 tbsps
Emporium Selection cheddar cheese 60g
Method:
- Preheat the oven to 200 degrees Celsius.
- Pour the napolitana sauce in a bowl.
- Cut the broccoli in florets and boil in salted water until medium cooked (al dente), stop the cooking process in ice water and reserve in a bowl.
- Cut the cherry tomatoes in halves.
- Dice the chicken breast, season with salt and cook in a frying pan, medium heat, for 3 minutes, mixing. Reserve in separate bowls.
- Cut the ham in small dices.
- Chop the parsley, onion, garlic and olives and reserve in separate bowls. Slice the mushrooms and olives.
- Dice the capsicum.
- Wash the baby spinach.
- Grate the cheddar cheese.
- Place the pizza base in a baking tray.
- Add the sauce, the shredded cheese, all the vegetables and your preferred meat (prepared chicken or ham). Bake in the oven until the cheese is melted and the base is crunchy.
- Remove, season with parsley, cut in 4 pieces and serve.
Tip: Serve with you ALDI MiniRoos preferred ingredients.
***Garden Salad***
Serves: 4
Difficulty: Medium
Time: 20 minutes
Ingredients:
Cherry tomatoes 8
Iceberg lettuce 1/2
Avocado 1/2
Sweet corn 2 tbsps
Lebanese cucumber 1/2
Carrot 1/2
Bramwells Australian honey 1 tbsp
Remano balsamic vinegar 1 tbsp
Just Organic extra virgin olive oil 2 tbsps
Stonemill sea salt pinch
Method:
- Wash and cut the cherry tomatoes into halves. Clean and wash the iceberg lettuce and roughly chop. Peel the avocado and cut into dices. Wash and drain the sweet corn. Wash and slice the cucumber. Wash, peel and grate the carrot.
- Mix the honey and balsamic vinegar in a separate bowl. Add olive oil and salt to taste.
- To assemble, avocado and cucumber. Pour the salad dressing on top. Decorate with sweet corn and carrot.
Lunch
***Chicken Meatballs and Vegetable Skewers***
Serves: 4
Difficulty: Medium
Time: 30 minutes
Chicken Meatballs
Ingredients:
Broad Oak Farms chicken mince 500g
White Mill breadcrubms 60g
Lodge Farms extra large free range egg 1
Fresh rosemary 1/2 tsp
The Herb Garden parsley 1 tbsp
Just Organic extra virgin olive oil 30ml
Stonemill sea salt Pinch
Method:
- Mix the chicken mince, breadcrumbs and egg in a bowl. Season with the rosemary, parsley and salt. Shape into small 2.5cm balls (wet your hands a little to help shaping them, kids love to help with this process).
- Cook the meatballs in 25cm non-stick skillet over medium high heat 30ml of olive oil, for about 10 minutes.
- Turn them once or twice. You can also bake the meatballs in a 180 degrees Celsius preheated oven for about 20 minutes.
Vegetable Skewers
Ingredients:
Brown onion 1
Zucchini 1
Red capsicum 1
Just Organic extra virgin olive oil 2 tbsps
Garlic 1 clove
Lemon 1
Stonemill oregano 1/2 tsp
The Herb Garden basil leaves 1/2 tsp
Whole mushrooms 4
Cherry tomatoes 4
Just Organic extra virgin olive oil, to brush 1 tbsp
Bamboo skewers
Method:
- Wash and cut the onion, zucchini and capsicum into small cubes (1cm x 1cm). Preheat over to 200 degress Celsius.
- In a small bowl, whisk together olive oil, crushed garlic, lemon juice, oregano and basil. Season with salt to taste.
- Thread the mushrooms, tomatoes, capsicum, onion and zucchini onto the bamboo skewers. Place skewers onto a baking sheet. Brush olive oil mixture onto the skewers and let sit for 10-15 minutes. Place in oven and roast until tender for about 10-12 minutes.
Dinner
***Stir Fry***
Serves: 4
Difficulty: Medium
Time: 30 minutes
Ingredients:
Asia Specialities soy sauce 1 tbsp
Bramwells Australian honey 1 tbsp
Broad Oak Farms chicken breast fillets 250g
Just Organic extra virgin olive oil 3 tbsps
Red capsicum 1/2
Broccoli 1 cup
Green beans 1 cup
Red onions 2
Carrot 1/2 cup
Whole mushrooms 6
Garlic 2 tbsps
Ginger 1 tbsp
Coriander leaves 1/2 cup
Oh So Natural cashew nuts 2 tbsps
Method:
- In a small bowl, mix 1/4 cup of water with the soy sauce and honey. Set aside.
- Cut the chicken in strips.
- Heat a wok or large frying pan over high heat. Add 1 tablespoon of the olive oil and swirl to coat the cooking surface. Add the chicken, spreading it out into a single layer. Cook, without stirring, for about 2 minutes or until well browned on the bottom. Transfer to a rimmed baking sheet.
- Add the remaining 2 tablespoons of olive oil to the wok. Then add the capsicum (cored, seeded, cut into 5mm wide strips) as well as the broccoli florets and green beans (rimmed, cut in half on the diagonal). Cook, stirring often for about 2 minutes or until the vegetables soften slightly. Stir in the red onions (thinly sliced) as well as the carrot (sliced), mushrooms, garlic and ginger (finely chopped). Then stir the soy sauce mixture into the wok and cook. Stir often for about 2 minutes or until the vegetables are tender/crisp and the sauce reduced slightly.
- Put the chicken and its accumulated juices back in the work. Stir for about 1 minute or just until the protein is heated through.
- Remove from the heat. Sprinkle with the coriander leaves and cashew nuts, then serve immediately.
***Minestrone Soup***
Serves: 4
Difficulty: Medium
Time: 1.5 hour
Ingredients:
Garlic 1 clove
Red onion 1
Carrot 1
Celery 1 stick
Zucchini 1
Washed potato 1
Stonemill oregano 1/2 tsp
Bay leaf 1
Remano Italiano canned whole peeled tomatoes 400g
Water 1 litre
Just Organic extra virgin olive oil 3 tbsps
Just Organic wholemeal spaghetti 50g
Bakers Life wholemeal bread, toasted 4 slices
Stonemill sea salt pinch
Method:
- Peel and finely chop the garlic and red onion. Trim and roughly chop the carrots, celery and zucchini. Then add the vegetables to a large bowl. Cut the ends of the leek and then cut it in half. Wash the leek under running water and slice into 1cm slices. Add to the bowl. Peela dn dice the potato. Open the can of tomatoes and roughly chop them. Set aside.
- Heat 3 tablespoons of olive oil in a large saucepan over a medium heat. Add the garlic, red onion, carrots, celery, zucchini, leek, dried oregano and bay leaf. Cook slowly for about 15 minutes or until the vegetables have softened. Stir occasionally.
- Add the potato and the peeled tomatoes (chopped). Then pour in half a litre of water and stir well. Cover with a lid and bring slowly to a boil, then simmer for about 30 minutes or until the potato is cooked through.
- Break the spaghetti into pieces in a clean plastic bag or in a clean towel. Add the pasta into the pan and cook for a further 10 minutes or until the pasta is cooked. Check if it needs more water and add the remaining if necessary, season to taste with salt.
- Serve the soup with slices of toasted wholegrain bread and a drizzle of olive oil.
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
