We share some recipes for food to nourish and nurture from Real Food, Healthy, Happy Children by respected dietician Kath Megaw.
These recipes are especially selected help nourish and nurture your family and develop a healthy relationship with food that feeds body, mind and soul. They are ideal for packing into school lunchboxes.
Find more easy lunchbox recipes here.
pumpkin nut muffins
These muffins are high in beta-carotene to assist the immune system and eye health.
Makes 12
Ingredients
- 4 tbsp coconut oil, softened, plus extra for greasing
- 6 free-range eggs
- ½ cup coconut flour
- ¼ cup roughly chopped raw macadamia nuts
- ½ tsp ground ginger
- ½ tsp bicarbonate of soda
- ½ cup puréed pumpkin
- 3 tbsp honey
- ½ tsp vanilla extract
Method
1. Preheat the oven to 200°C. Grease a muffin tray with coconut oil.
2. Beat the eggs, adding one at a time.
3. In a separate bowl, mix together the dry ingredients.
4. Then add the eggs and remaining ingredients and mix well.
5. Spoon the mixture into the muffin cases and bake for 20 minutes or until golden.
meatballs and tzatziki
Makes 25–30 meatballs
Ingredients
- 500g minced meat (chicken, beef, ostrich or lamb)
- ¼–½ cup grated Parmesan
- ½ cup almond flour
- ½ cup warm water
- 1 tbsp dried Italian herbs
- 1 tsp chopped, fresh coriander
Method
1. Preheat the oven to 180°C.
2. Place the mince, cheese, flour, water and herbs in a large bowl, and combine well (if the mixture is not binding, add a little more almond flour).
3. Using your hands, form the mince mixture into balls about 5cm in diameter (dip your hands in water when rolling to prevent the mince from sticking to them).
4. Next, arrange the meatballs in a greased ovenproof dish and bake for 20 to 25 minutes or until cooked through (alternatively, fry the meatballs in a large pan over medium heat).
5. Allow to cool and serve with a simple tzatziki made with yoghurt, grated cucumber (squeezed to release excess liquid) and chopped fresh mint.
low-carb sandwich bread
Makes 1 small loaf (12 slices)
Ingredients
- 6 large free-range eggs
- 1 tbsp xylitol
- ½ cup melted unsalted butter, plus extra for greasing
- ¾ cup coconut flour
- 1 tsp baking powder
- ½ tsp sea salt
Method
1. Preheat the oven to 180°C.
2. Whisk together the eggs, xylitol and melted butter.
3. Sift together the coconut flour, baking powder and salt.
4. Then, add the dry ingredients to the egg mixture and blend until thickened.
5. Transfer the mixture to a greased bread tin and bake for 35 to 40 minutes, or until the sides pull away from the tin and are golden brown.
6. Remove from oven and allow to cool in tin for 10 minutes before transferring to a wire rack to cool – about 30 minutes. Store in an airtight container in the refrigerator for up to 2 weeks.
Also, try out these lekker lunchbox ideas.
golden parmesan chicken strips
You can keep these in the fridge for up to two days before coating and baking. The turmeric gives the strips their lovely golden colour.
Serves 4–6
Ingredients
- 4 skinless, deboned chicken breasts
- ¾ cup thick Greek yoghurt
- ½ lemon, juiced
- 2 tsp finely grated fresh ginger
- 2 cloves garlic, peeled and finely grated
- salt and milled pepper, to taste
- ¾ cup almond flour
- a few pinches turmeric
- ½ cup finely grated Parmesan or Pecorino
Method
- Cut the chicken breasts into strips about the size of your finger. Place the strips in a nonmetallic bowl and add the yoghurt, lemon juice, ginger, garlic and seasoning. Stir well so every strip is coated with the marinade.
- Then, cover and refrigerate for at least an hour – or overnight, for really tender chicken.
- Preheat the oven to 200°C, and switch on the fan if you have one.
- Put the almond flour in a bowl and stir in a few pinches of turmeric.
- Next, place a large sheet of baking paper or foil onto your countertop and on top of it set a wire grid.
- Remove the chicken strips from their marinade and arrange them on the grid. Dredge the strips with almond flour, so each one is well coated.
- Arrange strips on a nonstick baking sheet, and sprinkle each with grated cheese. Bake for 8 to 12 minutes, or until the strips are cooked through and golden. Serve immediately with avocado dip or guacamole.
about the book
Real Food, Healthy, Happy Children (Quivertree Publications) by respected dietician Kath Megaw offers readers a balanced approach to the popular LCHF (low-carb, high-fat) eating lifestyle. Megaw encourages parents to be revolutionaries, not tyrants, when it comes to their children’s diets. Her book will prove invaluable in educating and empowering parents of children who are tired of feeling unwell and lacking energy. Real Food, Healthy, Happy Children is packed with practical health and dietary information, and recipes for food to nourish and nurture.
