Feijoa Oatcake

Wow. Welcome back. This is my first blogpost in 8 months! But more importantly, how have we been in lockdown for six weeks and I have only just decided to reboot the blog? I mean, we've been baking up a storm, cookies, cakes, bread, slow cooks, stir frys, curries. Heck we even recreated the famous Big Mac one night, which by the way was SO GOOD! (Find the recipe we used here).  So why haven't I shared on here yet? Well, I'm a mum. A 3 year old, and a 21 month old. Who for the past six weeks have been stuck at home, like every other kid in the country, with no kindergarten reprieve for me. Don't get me wrong, it's been great. The two of them have begun to play together more, (and fight just as much), we've done walks, crafts, and baking. Plus we made a panic buy, (no not toilet paper) the day the impending lockdown was announced: a trampoline. A great outlet for all! 

So yeah, two little ones keep me pretty busy. Plus most of what I have been making this past 6 weeks is other peoples recipes. My creative outlet was on autopilot. But this morning, feeling slightly under the weather (thanks delicious bottle of red wine last night) I was in the mood to be a bit more experimental and it sure paid off. The smell wafting through the house when I pulled this out of the oven was incredible. We ate it warm, without cream or yogurt, but having a dollop on the side would only add to the experience. The rest eaten cold, was soft aand chewy and extremely moreish.  It will keep in an airtight container for a day or two, 3 or 4 days in the fridge, but it's pretty low in sugar and lots of moist fruit so is best eaten within the first couple of days. 

This is a twist on a traditional shortcake recipe, which I've made 'healthier' if you will. Slightly less sugar, added oats, and spice, plus a switched to wholemeal flour. 
I've used feijoa, like most people who have trees, you end up overrun and out of ideas on how to use them! Once scooped, they freeze well and can be added to muffins, crumbles or used in this delicious Oatcake. 

If you don't have feijoas, any fruit would do. Fresh or tinned peaches or plums; Berries - fresh or frozen; Stewed apple or pear. Also, any flour would work. I used wholemeal just to up the fibre content, and make me feel better about serving the kids adult sized pieces. I mean, they'd have eaten the whole tray had I let them. But plain flour would work just as well. 

As for the spices, mix and switch to suit the fruit. Feijoa and ginger work together perfectly, but I'd put cinnamon with apple. Perhaps a pinch of nutmeg and clove with the cinnamon for a plum one - mixed spice, a touch of cardamom with peach. Suit yourself.



Ingredients (9 - 12 generous servings):

• 3/4 cup sugar
• 170g butter
• 1 egg
• 1 tsp vanilla essence 
• 1/2 cup oats 
• 3/4 cup wholemeal flour
• 1 1/2 tsp ginger - optional
• 1 tsp baking powder
• 1 1/2 to 2 cups of fruit - as described above 

Method:

Line a 20cm square baking dish with baking powder. Preheat oven to 180*C.
Cream butter and sugar together till light in colour. Add vanilla and egg, beat well. 
Mix in oats, flour, ginger (or other spices) and baking powder, until you have a soft dough. 
Take 3/4 of the dough and press it into the lined baking dish. 
Arrange fruit over the top. 
Dollop lumps of remaining dough over the fruit. It will spread as it bakes. 
Bake for 40 mins till golden brown and the fruit is bubbling through the cracks in the top. 
Allow to cool for 15 mins before cutting and serving. 
Serve with lightly whipped cream or Greek yogurt. 
Store leftovers in an airtight container in the fridge for up to 3 days - if it lasts that long. 

Lamb Casserole - Baby Friendly!

So this is a new series of recipes that I'm working on which are both baby and adult friendly. The Master of the house is currently 7 months old and enjoying exploring a range of foods. So I'm having to get a little more creative with what I'm serving. 

Initially I started him on single foods, pureed and either spoon fed (which wasn't very successful) or self-fed using a Boon Silicone Feeder. Turns out my little one is a "I-do-it-myself-Mama" kind of kid. Which has made feeding time .... interesting. I've certainly gained a lot of patience. 

Master 7 gave this the thumbs up
Note the distraction rusk in the other hand  

However, I'm finally making some progress. Master 7 months holds and gnaws on a piece of steamed veggie, fruit or a rusk (try these homemade ones from My Kids Lick the Bowl), while I strategically spoon food in. The fact that he's got his finger food means he's not constantly trying to swipe the spoon from me too!  

Anyway, back to the lamb casserole. I was over making individual mashes and purees... and I think he was too, so here is a tasty lamb casserole which we both enjoyed! 

Below is the complete list of ingredients you will need. Then I will put another list of how much actually goes into baby's pot, everything else goes into your pot, no precooking required; simply peel (if you can be bothered), chop and simmer. Also, chop the veggies for baby's pot a bit smaller. 

So you'll have two pots going. I made this in the morning, then left it on the stove during the day, just reheating when we were ready to eat, but you could easily do it in the afternoon. Just allow 1 hour cooking time for adults. I cook baby's one a little longer so that the food has broken down more. 

Ingredients (serves 4 hungry adults and 6-10 baby serves):

• 600 grams lamb steak, trimmed of fat
• 500 grams potatoes 
• 500 grams parsnip 
• 500 grams carrot 
• 1 apple, peeled and diced
• 1 1/2 cups of frozen peas
• 1 tin of chopped tomatoes 
• Optional for baby's pot: 1/4 cup of baby rice or polenta 

Adults pot only 

• 1 onion, largely diced
• 1/4 tsp cayenne pepper
• 1 tsp dried sage
• 1 tbsp dried rosemary
• 1 tbsp cumin seeds
• salt and pepper 
• Buttered bread to serve, or creamy polenta, mashed potato or rice. 

To prepare have two pots on the stove. One a 1L capacity for baby and another 3L capacity for adults. As you prepare each ingredients chop it small to begin with for baby's pot, once you have the required amount, chop what's rest larger and pop it in the adults pot. 

For baby prepare: 100 grams of Lamb, 130 grams of potato, 50 grams of parsnip, 150 grams of carrot, 60 grams of apple, 80 grams of peas, 180 grams chopped tomatoes. Put all of baby's ingredients into pot and add enough water to cover. Simmer on a low heat for at least one hour, maybe 1.5 hour, adding more water if necessary. You want it to be cooked long enough that the meat shreds easily. 

Meanwhile place all other ingredients into a larger pot, including onion, spices, salt and pepper. Cover with water and simmer for an hour on a low heat, stirring occasionally and topping up with water if necessary. 

Once the baby pot has cooked add the baby rice, or polenta if using. This will also help to soak up any excess liquid if necessary. Wait for it to cool, then depending on the age of your baby you'll either want to puree it, pulse in a blender, or mash. Of course you can always add more water or baby rice/polenta to make it thick or thinner to suit. Once blended, I freeze it down in ice trays. Master 7 months will happily eat 4 cubes in a sitting, but every baby is different. 

For the adults pot, I like to mash it roughly also. This helps to thicken it up. Then serve with fresh bread and soft butter. Alternatively you can serve it with creamy polenta, mashed potato, or rice. 

Spiced Chicken Pita's with Fix and Fogg Smoke and Fire Peanut Butter.

Are you a peanut butter fan? I most certainly am. On toast, crackers, fruit toast, hot cross buns. Toasted sandwich with banana and peanut butter, and best of all, SATAY. So when Fix and Fogg released their new Smoke & Fire Peanut Butter I was so intrigued. 
One taste and all I could think of was eating it with a chicken pita and slaw, trust me, it did not disappoint. 

In this recipe I have marinated the chicken in a lovely spice blend. I use whole seeds, which I lightly toast in a dry pan and then grind in a mortar and pestle. This is how you'll get the best and freshest flavour from the spices, but you can buy the pre-prepared ground spices if you wish. 
To make the slaw a little lighter in fat and flavour I've made a mix of garlic aioli and plain yogurt. The yogurt adds a subtle tang which accompanies the spice of the rub and Fix and Fogg perfectly.  

Ingredients (Serves 4): 

• 1 tbsp cumin seeds
• 1 tsp coriander seeds
• 1 tbsp smoked paprika
• 1/4 tsp salt
• 3 tbsp olive oil 
• 400 grams free range chicken
• 1/4 cabbage
• 2 carrots
• 1/4 red onion
• 1 heaped tbsp garlic aioli (or any good quality mayonnaise)
• 2 heaped tbsp plain yogurt 
• 1-2 tbsp lemon juice 
• 4 large pita pockets 
• 4 (or more) tbsp of Fix and Fogg's Smoke & Fire Peanut Butter

First make the marinade. Toast the cumin and coriander seeds in a dry frying pan until fragrant. Remove to a mortar and pestle and grind. Combine with smoked paprika, salt, and oil in a non-metallic bowl. Slice the chicken into strips, add this to the spice mixture and coat well. Cover and chill for at least 20 minutes. 

To prepare the slaw finely shred the cabbage and onion (I used a food processor because I'm lazy, but a large sharp knife will do the same trick). Peel and grate the carrots. Pop all the veggies into a salad bowl and add the aioli, yogurt, and lemon juice. Use two large spoons to toss it all together well, you want the dressing to be lightly coating everything. Cover and set aside in the fridge till serving. You may want to give it another quick toss before serving in case the dressing has settled in the bottom. 

To cook the chicken, heat a large heavy based frying pan. Because the marinade has oil already I don't bother oiling the pan. Place the pieces of chicken in the hot pan and turn them after a few minutes, then continue cooking till cooked through. 

Warm the pita according to packet directions (or a quick pop in the toaster if they will fit). Spread a heaped spoonful of Fix and Fogg's Smoke & Fire Peanut Butter inside each pita pocket before filling with slaw and pieces of chicken. 

Lentil salad with lemon and herb dressing

I concocted this salad one day when I had a craving for lentils, yes, craving lentils is a thing. As an ex-vegetarian I used to eat a lot of lentils, but these days have forgotten about what a satisfying and delicious meal they can make!

What's fantastic about this meal is it's generally pretty user friendly, so it makes a great dish to take when you're not sure what people can or can't eat. And with daylight savings now with us, I'm anticipating many more impromptu BBQ's where I might need to whip this one up.

It's naturally gluten free and vegetarian, and can easily be made dairy free or vegan by removing the feta, or substituting for a dairy free alternative. More so, it's a hit with carnivores alike and tastes fantastic alongside a hunk of crispy skinned salmon (as I served it today) or a medium-rare fillet of steak.

Best of all, any leftovers keep well till tomorrow and will make a quick and filling lunch.

Ingredients (serves 4 - 6):

• 1 1/2 cups of green puy lentils
• 4 1/2 cups water
• juice of 1 large lemon (about 1/3 cup)
• 4 tbsp olive oil
• 1/4 cup finely chopped fresh parsley
• 2 tbsp finely slice fresh mint
• 1 clove garlic, crushed
• salt and pepper to taste
• 1 tbsp olive oil, extra
• 4 zucchini, halved lengthways and sliced on the diagonal
• 150 grams baby spinach leaves
• 1/2 red capsicum, finely diced
• 150 - 200 grams feta, crumbled (optional)

In a saucepan bring the lentils and water to the boil. Simmer gently, covered for 40 - 45 minutes.

Meanwhile prepare the dressing. Combine chopped parsley and mint in a jar* with crushed garlic, lemon juice, and (at least) 4 tbsp of quality extra virgin olive oil. Season with salt and pepper, screw on the lid and shake well. Leave the dressing to mingle with itself while your lentils cook and you prepare the zucchini.

Heat the extra tbsp of olive oil in a heavy saucepan, add the zucchini and cook turning occasionally for 5-10 minutes, till it is golden on the outside, and soft in the middle (This could also be done on the BBQ, simply half the zucchini, brush with oil and grill cut side down first, turning once. Slice once removed from the BBQ). Place in a large bowl

In the same pan add the washed spinach leaves, leave a little water on them as this will help them to steam as they fry. Once wilted remove to the bowl with the zucchini.

Soon the lentils will also be cooked. Drain well and add to the bowl with the vegetables and the diced capsicum. Give the jar of dressing a good shake and pour half of it over the lentils. Stir well and set aside for at least 10 - 15 minutes. If serving with steak or salmon, this is when you would start cooking the meat.

To serve, stir well before sprinkling over crumbled feta and pouring over the remaining dressing.

This salad is delicious warm or cold, and although it makes a meal on it's own, it is also a fantastic accompaniment to BBQ'd steak, or crispy skinned salmon fillets.

Served with crispy skinned salmon fillet

* I always keep an old jam jar on hand for this very purpose. It also means that if I'm taking a dish somewhere I can easily take the dressing with me, pre-prepared, to pour on just before serving.

TP's Hawaiian Chicken Burgers

As a lover of the BK [Burger King] Hawaiian Chicken burger, who's actively trying to 'be healthy' and avoid fast food, this was the perfect home made indulgence. 

The man of the house, who shall be known as TP, created these delicious mouth watering temptations on a whim, but they will be on household repeat for sure. 

Burger

• 2 - 3 large free range chicken breasts (500 grams) 
• 3/4 c flour
• 1 tsp cayenne pepper 
• 1 tsp chilli flakes
• 1 tsp mixed herbs
• 1 tsp turmeric
• oil for cooking - rice bran works well as it has a high heat temperature
• 6 rashers of rindless free range bacon 
• Can of pineapple rings, drained 
• 6 pack of burger buns, sliced

Preheat oven to 220•C and line a baking tray with baking paper. Arrange 6 rashers of bacon on tray, and bake for 15 - 20 mins till at your preferred crispiness. * You can also bake the chips while the bacon is cooking.

Place the chicken between two pieces of cling film and pound with a rolling pin to flatten out.

Remove cling film and pat dry with paper towels. Cut into 6 roughly equally sized pieces.
Combine flour, cayenne, chilli flakes, mixed herbs and turmeric in a bowl. Coat each chicken piece liberally in this mix.

Heat 1/2cm of cooking oil in a frying pan. Fry the chicken for 3-4 minutes per side, till cooked through. You should be able to fit three pieces of chicken in the pan at the same time. Once the chicken is cooked, reduce heat to low and arrange the pineapple rings in the same pan, turning once.

I also like to flick the oven onto grill for a few minutes at the end of cooking, to toast the buns - cut side up - just be careful that they don't burn.

Slaw 

• 1/2 green cabbage, finely shredded
• 4 carrots, peeled and grated
• 1/3 cup whole egg mayonnaise - I go for full fat, but low sugar variety. 
• 2 pineapple rings, finely chopped

Mix all ingredients using two large spoons to incorporate the mayonnaise well. This does take a little time, so be patient. Taste and season with a little salt if required.

To serve: 

• Sweet Chilli sauce - optional - for the burgers
• Sliced tomatoes
• Thick cut oven roasted potato chips. We bought Pam's thick cut, which are just potato and canola oil, no added flavourings or salt. * Bake while the bacon is cooking
• Tomato Sauce - for the chips 

To assemble 

Smear a little chilli sauce on the bottom half of the burger bun, and smear some mayo on the top half. Layer on top of the chilli sauce, cheese, followed by chicken, bacon, pineapple, tomato and a large spoonful of slaw on top. Top with the bun lid and serve alongside extra slaw, chunky fries and tomato sauce. 

Fresh Chicken Noodle Soup

Seriously easy, seriously nutritious, and seriously fast way to get your chicken soup fix. 


I've used a whole chicken, skinned, jointed and breasts removed. I find this is the most cost effective way to make this soup, plus boiling all the bones means that all that goodness is added to the broth. I don't bother using the chicken breast meat in this soup, as it can get tough when poached, and is far more valuable to use for another meal - like my tasty chicken Hawaiian Chicken Burgers, or Chicken Burrito Bowl with Mango Salsa for example. 


Also, DO NOT throw the skin away... I never like wasting anything! Check out this tasty way to make the most of it...  

What to do with #leftover #chicken skin? Salt and bake on a tray at 180•C for 20-30 mins till golden and crispy. Drain on paper towels and devour.... Reserve the fat in a container in the fridge for next time you're roasting potatoes #chickenskin #lard #chickenfriedpotatoes #naughtytreats #youknowyouwantsome

A photo posted by Stef Parker (@sparkmypantry) on Aug 13, 2016 at 11:22pm PDT

Make sure you drain off the fat before it cools. Store in a glass container in the fridge to use the next time you are roasting potatoes. Plus the chicken crackle makes a tasty snack while the soup simmers. 

Ingredients (serves 4): 
Soup 

• 4 cloves garlic 
• 1/4 c sliced fresh ginger
• 1 tsp chilli flakes
• 1/2 tsp each of salt and pepper
• bunch of coriander - wash and pick the leaves off. Set them aside and use the roots and stalks in the soup
• 1 whole free range chicken, jointed, skin and breast meat removed. 
• 300 grams dried egg noodles 

For the bowls

• 2 spring onions, finely sliced
• 1/4 cabbage, finely shredded
• 6 mushrooms, finely sliced or quartered
• 2 carrots, grated or julienned
• coriander leaves

Joint the chicken, and remove the skin and breast meat. 

Simmer all of the soup ingredients - except the noodles - in a large soup pot for 20 minutes, till the meat is cooked through. 

Meanwhile shred the cabbage - a food processor works well here - grate the carrots, slice the mushrooms and spring onion. Divide the vegetables and coriander leaves, among four large soup bowls. Set aside. 

Remove the chicken - bones and all - from the soup pot, and set aside till cool enough to handle. Now add the noodles and continue boiling for 3 - 10 minutes (according to the packet directions). 

Remove the meat from the chicken bones and divide among the serving bowls. Use tongs to serve the noodles on top, then ladle the boiling broth over it all. Stir, leave for a few minutes to poach the vegetables, and make it cool enough to eat. Serve with soup spoons and chopsticks. 

Chicken Burrito Bowl with Mango Salsa

Burrito bowls seem to be all the craze now, they are low G.I. and provide a gluten free option, plus the brown rice adds extra nutrition. I also find that bowl food is sometimes easier to eat than a wrap, which can get a bit messy!

Even though this is spicy, there is a subtle sweetness added by the mango. Feel free to adjust the amount of cayenne pepper to taste, this amount provides a medium spice level. Serving the creamy avocado alongside with the shredded lettuce and tomato makes this a perfectly balanced meal, which also makes fantastic leftovers hot or cold. Also, if you can, use lime juice rather than lemon, it adds a much more authentic zing. 

Ingredients (serves 4):

• 2 cups of brown rice
• 500g chicken thigh, trimmed and diced
• 1 tbsp paprika
• 1 tbsp ground cumin 
• 1 tsp cayenne pepper
• 2 tbsp oil
• oil for cooking
• 1 mango
• 1 tsp chilli flakes (optional) 
• 1 red onion
• 1 tbsp lime/lemon juice
• 1 avocado, mashed
• 1 tbsp lime/lemon juice
• salt and pepper to taste

to serve

• tomato, diced
• iceberg lettuce, shredded

Cook rice according to packet directions. 

Meanwhile, toss the diced chicken in the paprika, cumin, cayenne and 2 tbsp of oil. Set aside to marinate while you prepare the salsa and avocado. 

Peel and slice half of the red onion into rings. Slice the capsicum into strips. Set both aside. 

Prepare the salsa, dice the flesh of the mango cheeks (skin removed). 

Dice the remaining half onion, and stir with mango and chilli flakes. Add lime/lemon juice and set aside in the fridge. 

Prepare the avocado by mashing the flesh and stirring in lime/lemon juice with the salt and pepper. Set aside to chill while you cook the chicken.  

Heat a little more oil in a large frying pan and cook the chicken, stirring, for 5 minutes, if necessary add a little more oil to the pan before adding the sliced onion and capsicum, cook, stirring for another 5 minutes till onion is softened and chicken is cooked through. 

Dish warm rice up into four bowls. Serve topped with shredded lettuce, tomato, chicken, mango salsa, and a generous dollop of avocado. Provecho!!

Have you tried Bargain Box yet?

You might have noticed I haven't been sharing many recipes lately. Part of the reason is that I haven't been cooking my own recipes for dinner. Instead our family has been enjoying the new dinner box craze with Bargain Box. 

Every Sunday afternoon (or fortnightly if you prefer), boxes of fresh delicious food is delivered along with recipe cards to make 3 to 5 healthy meals for the week. 

Here are the 9 things that I am loving about Bargain Box: 

• Cost effective $$$ - works out to be about $6 per serve*
• Free Range Meat - all of the chicken and pork is free range, and the seafood ethically caught. 
• Loads of veggies - means that I know I'm getting the best for me and my family. 
• Measured quantities of herbs and spices - makes rummaging through the draw for the measuring spoons, or realising you've forgotten one of the crucial spices a thing of the past. 
• Variety! - forget about Meatloaf Monday and Taco Tuesday, Bargain Box delivers variety to your door, without you having to even think about it. 
• Delivery - they text you when it arrives, just in case you're out and about, and means that I am making less trips to the dreaded supermarket. 
• Builds confidence in the kitchen - if you want to encourage your other half, your children, or just build more confidence in your own cooking skills, this will most certainly help you as everything you need is at your fingertips with easy to follow recipes. 
• Recipe cards - so we can recreate the favourites. 
• Delicious! - These meals are family friendly, flavour packed and live up to my personal motto Delicious and Nutritious. 

There are options to suit most families, you can choose between "Feeds 4" or "Feeds 6". The Feeds 4 makes enough food to happily feed 4 hungry adults (or as we have been doing: dinner for 2, plus leftovers for lunch), or 2 adults and 2 - 4 children, depending on how much your little ones eat. 

Also if you're like us and have loads of evening things that pop up and aren't likely to be cooking 5 nights a week, there is a "3 Meals" option as well as the "5 Meals". Plus you can choose to only get your Bargain Box once a fortnight, instead of every week. 

Last weeks menu included:

• Beef Burgers with Roasties 
• Chicken Pesto Pasta 
• Lamb Sausages with Kumara Mash 
• Sweet and Sour Pork
• and Fancy Fish and Chips. 

The delivery included almost everything we needed to create all 5 meals (Yes, the bread, potato, pasta, rice, spices, all included with the meat and veggies). The only things I needed in my pantry was salt, pepper, mayonnaise, soy sauce, milk, butter and oil. But don't worry, you get an email on the Wednesday before delivery to tell you the upcoming menu, along with any required pantry staples, so you have plenty of time to pick up something if you don't already have it on hand. 

Above: Chicken Pesto Pasta 

* $6 per serve based on the Feed 4, 5 Meals per week Bargain Box 

Tofu Panang Curry

We usually eat tofu once a week. It's affordable (only $3.20 from your local asian supermarket or veggie shop), and easy to whip up mid week. Most people tell me that tofu is bland or that they don't know how to cook it. Both of my go to tofu recipes, this one and tofu scramble, are well loved in our household and packed full of flavour. 

*I buy my curry paste from the local asian supermarket and follow the directions for 4 servings. Depending on the curry paste you use, you may need more or less than what's in this recipe so always consult the pack. I tend to look for a paste that's really thick, rather than a runny sauce type. Also when you're frying it off at the beginning you need to use a gentle heat otherwise it burns easily. If it does stick on the bottom a little, just add the liquid and scrape it off (remove any burnt bits though!)- It adds to the flavour. 




I always use full fat coconut cream too, and preferably one with no additives or preservatives. Coconut cream has no cholesterol and is naturally low in sodium (source: NutritionData), so don't be shy with it. The addition of pumpkin also adds to the creaminess of this dish, as it breaks down into the sauce. You can alternate the vegetables that you use according to preference or season, but I tend to put 3 - 4 cups in in total. Beans, cauliflower, broccoli or kumara (sweet potato) would also be delicious. 

Ingredients (serves 4-6) 

• 100 grams of (about 1/3 cup) panang curry paste*
• 2 tbsp oil 
• 1 tin of full fat coconut cream
• 1 tin of water
• 1 onion, cut into strips
• 2 carrots, cut into half moons
• 2 zucchini or 1 eggplant cut into pieces
• 1 capsicum cut into 3 cm pieces
• 1 cup of chopped pumpkin or kumara. 
• 500 gram packet of tofu 
• 1tbsp fish sauce
• 1 tbsp brown or palm sugar
• 2 tbsp lime juice (lemon will also work) 
• cooked rice and fresh coriander to serve

Method

Heat oil on a low heat, and stir in curry paste. Heat for 1-2 minutes till fragrant, then mix in the coconut cream and water. 

Add the chopped veggies, fish sauce, and sugar and simmer gently till vegetables are cooked (about 10 - 15 minutes). 

Finally add the tofu and lime juice and gently stir into the sauce to cover and cook for 5 minutes. 

Serve with cooked rice and a sprinkle of fresh coriander. 

Book Review: Superfoods for Kids by Rena Patten

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

1. Heat the oil in a large saucepan and saute onion on medium-high heat until golden. 
2. Add the minced beef and continue cooking on medium-high heat until browned all over. Break up any lumps as you go. 
3. In the meantime, thoroughly wash the kale. Remove the thick stalk, chop the leaves very finely and set aside. 
4. 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. 
5. 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. 
6. Bring to the boil, reduce the heat. Simmer on a low heat covered for about 45 minutes until the sauce has reduced and thickened. 
7. 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. 
8. 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 

1. 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. 
2. 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. 
3. 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. 
4. 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. 

Creamy Spaghetti and Meatballs with Fried Sage ~ Dairy free

There's something so comforting about curling up on the couch with a big bowl of spaghetti and meatballs. It's simple wholesome, bowl food at its best, but that's not to say that it can't be made to serve for friends and family which always impresses. 

The creaminess of this sauce comes from ground almonds, and pureeing the vegetable sauce. Even though the recipe seems long it's actually rather simple. The herbs in the sauce are the same as those in the meatballs and once the sauce is prepared the meatballs just simmer gently in the sauce. This means that none of the delicious meat juice is wasted and instead enhances the richness of the sauce. Also, you'll notice that the sauce includes the slightly odd ingredient of baking soda. I find that this actually balances the flavour fantastically. It adds a richness to the tomato which would usually be enhanced with the addition of sugar. Try it and see for yourself. 

You can easily make this paleo* or gluten free by using zucchini noodles** or substituting for gluten free spaghetti. 

Ingredients (serves 4): 

• 2 tbsp olive oil
• 1 onion, diced
• 2 tbsp garlic, crushed
• 1 tbsp dried oregano 
• 2 tsp dried sage (or 2 tbsp fresh chopped) 
• 6 basil leaves
• 1/4 - 1/3 cup good quality red wine 
• 1 carrot, diced
• 1 red capsicum, diced
• 2 zucchini, diced
• 1 tin of chopped tomatoes  
• 4 tbsp ground almonds
• 2 tsp baking soda
• salt and pepper to taste
• optional: fresh herbs (parsley, basil, sage) 

Meatball Mix:

• 500 gram minced meat (either beef, pork or half and half) 
• 1/2 a cup of breadcrumbs (use gluten free if making gluten free, or 1/4 cup of ground almonds if making paleo) 
• 1/4 cup of finely chopped parsley 
• 2 tbsp finely chopped sage
• 1 egg, lightly beaten
• 1 clove garlic, crushed
• 1/2 tsp salt and 1 tsp cracked pepper
• 3 tbsp ground almonds

To serve: 

• 300grams of spaghetti, cooked according to packet directions 
• or 4 zucchini's spiralized
• 16 - 20 sage leaves 
• 30 grams of butter, olive oil or coconut oil (for dairy free/paleo). 

First prepare the meatball mixture. Combine all ingredients and set aside in the fridge. 

Heat the oil on a low heat, in a large saucepan with a lid. Gently saute the onion, garlic, dried oregano and sage, and fresh basil leaves. Cook for 3 - 5 minutes till softened. 

Pour in the wine, and simmer for 30 seconds before adding the remaining diced vegetables. Saute for another 5 minutes, stirring often. 

Add the ground almonds and tinned tomatoes and top up with half a can of water. Simmer for another 3-5 minutes till vegetables are all soft. 

Remove 3/4 of the sauce mix to a food processor or blender and mix to make a thick sauce. Return to the pan. Add the baking soda, it will foam up a little, stir until the bubbling stops, then taste the sauce and season with salt and pepper. 

Take the meatball mix from the fridge and use wet hands to shape the mixture into 21 even sized meatballs (about ping-pong ball sized). I say 21, so that you have a sacrificial taste-tester at the end. As you roll the balls, drop them into the pasta sauce, repeat until all of the mixture is used. 

Place the lid on the pan and reduce the heat so that the sauce simmers gently. After ten minutes, gently stir the meatballs to turn them all and coat them in the sauce. 

Cover and simmer for another 10 minutes. This is a good time to get the pasta on the boil in a large pot of salted water (for as long as the packet directs). Once cooked, drain well and toss in 3 tbsp of olive oil, this keeps the pasta from sticking to itself. 

After the second simmer, choose a sacrificial meatball to remove from the sauce and cut in half. Check that it is cooked right the way through, and if it is, of course you'll need to perform some quality assurance testing and taste it. 

To serve, stir through a handful of fresh, chopped herbs into the sauce. 

Dish the spaghetti (or zucchini noodles) into bowls. Serve topped with 5 meatballs and a large ladle of sauce. 

In a clean frying pan heat your butter, olive oil or coconut oil. Add the sage leaves and allow them to get coated. Sizzle on a medium heat till crisp. Top the bowls with the fried sage leaves. This makes a lovely alternative to parmesan.
If you don't have fresh sage, you could just as easily toast a few tablespoons of ground almonds with 2 tbsp olive oil and 1 clove of crushed garlic, till golden. This also makes a tasty dairy free pasta topping. 

*If going for the paleo version simply remove the breadcrumbs from the meatball mix and replace with an extra 1/4 cup of ground almonds. 

**To make zucchini noodles spiralize 4 zucchinis and toss through 1 tbsp lemon juice and 1/2 a tsp of salt. Eat immediately or refrigerate. These will keep till the next day and also make great leftovers. I eat them raw, with the hot sauce if eating them that day, but if eating the next day I'll heat them with the sauce.