IN COLLABORATION WITH GREEN KITCHEN STORIES
HEALTHY DELICIOUS FAMILY RECIPES
In the light of spring, we wish to encourage and inspire with deliciously healthy recipes for the whole family. We are invited into the creative kitchen of Green Kitchen Stories founder, cookbook author and aspiring midwife Luise and her family.
HIDDEN CAULIFLOWER BERRY SMOOTHIE
MAKES 2 SERVINGS
This smoothie is a fresh and creamy treat starring superfoods like avocado, raspberries, and hidden cauliflower, all filled with vitamins, minerals, and other beneficial molecules. A great snack and clever way of sneaking in some extra greens into children’s meals.
125 g (4 oz / 1 cup) frozen
raspberries or berries of choice,
½ avocado, stone removed and
flesh scooped out,
50 g frozen cauliflower florets,
2 soft dates, pitted,
½ tsp ground cardamom,
1 squeeze of lemon juice,
375 ml (12 ½ oz / 1 ½ cups) milk of choice
Put all ingredients in a blender and mix until completely smooth. Taste and adjust the flavours to your liking. Pour into glasses or smoothie bottles.
Pour the smoothie into your favourite smoothie bottle or travel cup or for an easy, refreshing snack on the go.
Get creative with your children and make your own smoothie recipes by incorporating seasonal fruits and greens.
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CARROT GRANOLA BREAKFAST MUFFINS
MAKES 12 LARGE MUFFINS
These muffins have tones of warm spices and lots of finely grated carrots. They are mildly sweet and perfect for breakfast at home or on the go. The granola topping is optional, but highly recommended — it is a small detail but with lots of flavoury impact.
85 g (3oz/ ¾ cup) rolled oats,
100 g (3½ oz / 1 cup) almond flour,
90 g (3¼ oz / 2/3 cup) buckwheat flour,
2 tsp baking powder,
1 tsp ground cinnamon,
1 tsp ground cardamom,
½ tsp sea salt,
160 ml (5½ fl oz / 2/3 cup) yogurt or buttermilk (or vegan yogurt),
80 ml (2 ¾ fl oz / 1/3 cup) olive oil or coconut oil or melted butter,
2 ripe bananas,
8 soft dates, pitted,
2 large carrots, finely grated (reserve 2 tbsp for the topping)
40 g (1 ½ oz / ½ cup) rolled oats,
2 tbsp olive oil, coconut oil or melted butter,
1 tsp maple syrup or honey,
2 tbsp carrots, finely grated
Preheat the oven to 200°C fan oven / 400°F / Gas 6. Line a muffin tin (pan or moulds) with paper cases. In a large bowl, mix together all the dry ingredients and set aside. Put yogurt, oil, eggs, bananas and dates into a food processor or blender and blend until combined and smooth, then transfer the mixture to the bowl with dry ingredients. Add the finely grated carrots. Gently fold together with a spatula.
Divide the batter between the lined muffin cases. In a small bowl, mix the granola topping ingredients together, then scatter some over each muffin.
Bake for 20 minutes. These are best enjoyed warm, straight from the oven, but can also be stored in the fridge for up to 3-4 days.
To make these vegan, replace the eggs with chia seeds. 1 tbsp chia seeds + 3 tbsp water = 1 egg. You can use grated beetroot, parsnip, or zucchini instead of carrots. If you have a nut allergy or if you are on a budget, you can replace almond flour with blended sunflower seeds.
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HOW TO ENCOURAGE YOUR CHILDREN TO EAT MORE VEGETABLES
1 — Invisible vegetables.
Smoothies are great for hiding vegetables. There are plenty of things you can add to them – look for frozen spinach, broccoli, cauliflower, and zucchini in the supermarket. Most of them are already steamed or precooked and can therefore go straight into smoothies (and are easier on children’s digestion). Beetroot and carrots can be grated into smoothies raw, and avocado can be used to get a lovely thick texture.
2 — Veggie-boosted food.
Boost food that you know your children already like with vegetables. Blend spinach, carrots or beetroot and add to pancake batter or buns. Add lentils to their favourite pasta sauce or mix quinoa into burger patties.
3 — Willing and snack-able.
Children are often hungry 30 minutes before dinner is ready. This is an excellent opportunity to put a tray of raw vegetable sticks on the table. When they are hungry, they are more likely to give a new vegetable a try, and because vegetable sticks are not that heavy, they will still have room left for dinner. Also, try serving vegetable sticks with a simple dip to add extra flavour.