Food for Superheroes

In Raising Superheroes, Dr Tim Noakes and the Real Meal Team have introduced a new way to feed our children.

These food for superheroes recipes challenge ingrained dietary beliefs and promote a low-sugar, low-refined-carb food lifestyle.

Yoghurt and raspberry-ripple ice-cream pots

makes 6 frozen pots

ingredients

• 6 x 100g sugar-free vanilla-flavoured yoghurt (ideally full-cream)
• 160g fresh raspberries, blended

method

1. Remove the foil from all six yoghurt tubs.
2. Blend the raspberries and spoon them into the yoghurt tubs to fill them to the top.
3. Stick a wooden sucker stick into each yoghurt pot and freeze overnight.
4. Remove from the pots and serve.

Superheroes “crustless” quiches

makes 12

ingredients

• 2 tablespoons butter
• 1 onion, roughly chopped
• 250g ham, roughly chopped\
• 4 eggs
• 2 egg yolks
• 500ml cream salt and pepper
• 1 cup grated cheddar

method

1. Preheat the oven to 180°C.
2. Melt the butter in a frying pan and gently fry the onion until soft. Add the ham and remove the pan from the stove.
3. Whisk together the eggs, egg yolks and cream with a little salt and pepper.
4. Grease a large 12-cup muffin pan.
5. Spoon the onion-and-ham mixture into the bases of the muffin pan and sprinkle over the grated cheese.
6. Pour the egg-and-cream mixture into each muffin cup until it is about 1mm from the top.
7. Bake for about 25 minutes, until the egg mixture is set and the top is golden. Cool for 10 minutes and remove from the tin.
8. Serve hot or cold.

Dippy chippies

makes 4 portions

ingredients

• ¾ cup almond flour
• ¼ cup golden flaxseeds
• ¼ cup coconut flour
• 30g butter
• 1 large egg
• ½ tsp paprika
• ½ tsp dried thyme
• ½ tsp cumin

method

1. Preheat the oven to 180°C.
2. Place all the ingredients in the bowl of a food processor and blitz until a dough is formed. Scoop out the dough and divide into two balls.
3. Roll out one of the balls of dough between two sheets of silicone baking paper on a flat surface so that the dough is as thin as you can make it. Lift off the top sheet of paper, and use a pizza cutter or knife to slice the dough into triangles. Try not to cut the paper, though it isn’t a train smash if you do; you can just peel it off after baking.
4. Lift up the sheet of paper and place it on a flat baking tray.
5. Bake for 8–10 minutes until the chips are light brown and crispy.
6. Repeat the process with the second ball of dough.

* Serve with tomato salsa or cream cheese as a dip.

Also read our post on easy-to-make, immune-boosting wraps.

Rosemary and apricot almond cookies

ingredients

• ½ cup butter
• ⅓ cup honey
• ½ tsp chopped rosemary
• 100g almond flour
• 45g coconut flour
• 1 tsp bicarbonate of soda
• 50g dried apricots, chopped
• a pinch of salt

method

1. Preheat the oven to 180°C.
2. In a small saucepan, gently melt together the honey and butter. Take off the heat and add the rosemary.
3. In a bowl, mix together the flours, bicarbonate of soda, dried apricots and salt.
4. Pour in the melted butter mixture and mix very well.
5. Cover the dough and place in the refrigerator for at least 10 minutes for the coconut flour to absorb any excess liquid.
6. Cover a baking tray with silicone baking paper and spoon the dough onto it in mounds. Be sure to leave space between each mound for the cookies to spread. Use about 2 tablespoons of dough for each cookie.
7. Bake the cookies for about 12 minutes, until golden brown.
8. Allow to cool on a rack until they’re firm, then serve.

Minty dark chocolate-chip cookies

ingredients

• 1½ cups almond flour
• ½ cup cocoa
• 1 cup erythritol granules
• ½ tsp bicarbonate of soda and ½ tsp salt
• 115g butter, cubed
• 1 tsp vanilla extract
• 115g dark chocolate, melted
• 2 large eggs
• 115g dark chocolate, roughly chopped

method

1. Preheat the oven to 180°C.
2. Line a baking tray with silicone baking paper.
3. Place the almond flour, cocoa, bicarbonate of soda, salt and erythritol into the bowl of a food processor and blitz together.
4. Add the butter and vanilla and pulse until it is all combined and the dough looks like breadcrumbs. Add the melted chocolate and eggs and give the mixture another good blitz.
5. Finally, stir in the chopped chocolate.
6. Spoon the dough onto the baking tray, several centimetres apart, and bake for 10–12 minutes.
7. Remove the tray from the oven and allow the cookies to cool completely.
8. Wait for the cookies to set before peeling them off the paper to serve.

About the book

The delicious recipes in Raising Superheroes by Tim Noakes, Jonno Proudfoot and Bridget Surtees give our children the best nutrition possible.