Kids eating quinoa, chia seeds and refined sugar free treats, yeah right, you might be thinking... and was my initial reaction, but on flipping through this beautifully photographed cookbook I was (salivating) and thinking, yes, kids would eat this. The author, Rena Patten, defines superfoods as any food that is naturally grown and fresh - food that has not had preservatives or artificial enhancers added. Kind of makes sense doesn't it? To feed our kids 'superfood', a.k.a. real food. Rena has done just that over the years, these recipes have been tried and tested by both her children and grandchildren, meaning this collection of recipes is "Child approved".
At Miss 5's birthday party over the weekend, there were several friends who were dairy, gluten or who had refined sugar free requirements. If your child doesn't have dietary requirements, but the thought of preparing food for others who do terrifies you, this book makes it easy... and delicious. Plus most of the recipes are simple and entertaining enough to encourage kids in the kitchen. Personally I started cooking at the age of eight. It was mainly to get out of the household chores that my siblings were enduring, instead I was making them all lunch. What my chore escapism did, was provide me with essential skills and a passion for making delicious and nutritious food, which if you ask me, is one of the best skills you can give a child.
Chapters in this book include all the usuals: Breakfast, School Lunches, Dinners, Special Treats and even Superfood for Babies. As for the recipes there is a variety of what you'd call 'normal' family friendly meals, which have all been jazzed up in some way or another to make them healthier or gluten free.
The Spaghetti Bolognaise (recipe below) for example, is similar to my own recipe, loaded with heaps of veggies snuck into the sauce: kale, zucchini and carrot, in addition to the usual onion, garlic and tomato. Meanwhile the Baked Chicken Nuggets (let's be honest, who doesn't enjoy a cheeky chicken nugget from time to time) are instead coated with quinoa flakes, sesame seeds and paprika seasoning. It recommends serving them with homemade tomato dipping sauce, sweetened with maple syrup, instead of sugar.
The School Lunches and Sweet Treats chapters were however my favourites. Imagine lunch boxes filled with Turkey and Quinoa "Lollipops" a.k.a. meatballs on iceblock sticks; Savoury Kale and Feta Muffins, Rice Paper Rolls and Apricot Cashew and Coconut Power Balls. While the Sweet Treats range from Creamy Coconut and Mango Pudding, Sticky Date Pudding, Maple Syrup, Coconut, Quinoa Cookies and Blueberry Almond Friands.
Spaghetti Bolognaise (serves 6):
- 2 tablespoons extra virgin olive oil
- 1 large onion, finely chopped
- 750 (24 oz) lean minced beef
- 4 - 6 large stalks Cavolo Nero kale (or silverbeet would work well)
- 3 cloves garlic, finely chopped
- 3 tablespoons tomato paste
- 1 tablespoon dried oregano
- 1 large courgette (zucchini), coarsely grated
- 1 large carrot peeled and coarsely grated
- 750 ml (24 fl oz) tomato passata sauce (tomato puree is a good alternative)
- 625 ml (20 fl oz) hot water
- pinch of salt
- 180 g (6 oz) spaghetti
- Parmesan cheese, grated (optional)
Method
- Heat the oil in a large saucepan and saute onion on medium-high heat until golden.
- Add the minced beef and continue cooking on medium-high heat until browned all over. Break up any lumps as you go.
- In the meantime, thoroughly wash the kale. Remove the thick stalk, chop the leaves very finely and set aside.
- Once the meat has browned, stir in the garlic and cook for about 1 minute until fragrant. Add the tomato paste and oregano and cook 1 - 2 minutes.
- Stir in the courgette, carrot and kale, mix well then pour in the passata and the water and season with a little salt if you wish.
- Bring to the boil, reduce the heat. Simmer on a low heat covered for about 45 minutes until the sauce has reduced and thickened.
- In the meantime, bring a large saucepan of salted water to the boil. Add the spaghetti and stir occasionally to stop the strands sticking together. Cook the pasta following packet directions until al dente.
- Divide spaghetti into bowls and spoon over bolognaise sauce and sprinkle with Parmesan if using.
Rena says: This is a family favourite. I usually make double or triple the quantity and freeze it in small amounts ready for the unexpected visit of my little people who never seem to tire of eating spaghetti with this sauce. My daughters used to give this to their babies from about 10 months old. The sauce will keep in the refrigerator for about 4 - 5 days.
Blueberry and Chia Sorbet Icy Poles (makes 10 - 12):
- 500 grams (16 oz) fresh or frozen blueberries
- 75 grams coconut sugar
- 500 ml coconut water
- juice of 1 lemon
- 2 tablespoons chia seeds
Method
- Place blueberries, sugar and water into a saucepan and bring to the boil. Reduce the heat to low and simmer covered for about 5 - 7 minutes until the sugar has dissolved. Cool completely.
- Place the blueberries and their syrup into a blender or food processor with the lemon juice and puree until smooth. If you like your sorbet to have some texture, pulse or blend for a short time only.
- Stir in the chia seeds and leave to stand for about 10 minutes stirring the mixture with a fork 2 - 3 times during that time.
- Pour into individual icy pole moulds with wooden sticks and freeze until set, or if you would like a sorbet, transfer the mixture to an ice-cream maker and prepare as per the manufacturer's instructions.
Rena says: Depending on how tart the blueberries are, you may need to adjust the amount of sweetener used. Blueberries contain a very high amount of antioxidants. They can be substituted for cherries or mixed berries if you prefer.
