Honey muesli balls

Honey muesli balls

When your kids want something sweet in their lunch box, these are the perfect solution for a healthy snack on the go. Packed with filling muesli, delicious spices, and prunes and honey for sweetness, these crunchy balls are a winner.

You will need:

  •  2 1/2 cups nut-free toasted muesli
  •  1 cup pitted prunes
  •  1/4 cup honey
  •  1/4 teaspoon mixed spice
  •  50g butter, melted, cooled

Method

Process 2 cups muesli, prunes, honey, mixed spice and butter in a food processor until well combined.

Place remaining muesli on a plate. Using 1 level tablespoon of prune mixture at a time, roll into a ball, then roll in remaining muesli to coat. Place on a baking tray lined with baking paper. Refrigerate for 30 minutes or until firm.

Store muesli balls in an airtight container in the fridge.

Quick and easy wrap fillings

Quick and easy wrap fillings

For a gluten-free option serve as a salad or wrap in a lettuce leaf.

Suggested fillings:

Vegetables:
Lettuce cut up into ribbons
Grated beetroot
Grated carrots
Diced tomatoes
Diced cucumber
Sliced mini corn
Sliced boiled eggs
Diced avocado
Finely sliced spring onions
Thinly sliced pickles

Grains and legumes:
Beans (Cooked kidney beans, cannellini or baked beans)
Chickpeas (Cooked, alternatively hummus)
Rice
Couscous

Cheese:
Feta
Grated cheese (cheddar or Gouda)
Cottage cheese

Vegetarian:
Falafels

Meat:
Chicken strips
Pork strips
Mince

Fish:
Tuna
Fish fingers
Smoked salmon

Suggested sauces and condiments:
Sweet chilli jam or sauce
Mayonnaise
Hummus
Whole grain mustard
Tzatziki
Guacamole
Chutney

Suggested combinations/wrap filling recipes:

Sweet chilli chicken and salad wraps
Mix some mayonnaise with sweet chilli jam or sauce
Spread the mixture onto the wrap
Add some cooked chicken strips, grated carrots and chopped up lettuce

Chicken strips and couscous wraps
Spread some cream cheese onto a wrap
Add couscous, cherry tomatoes, parsley, mint leaves, chopped cucumbers and chicken strips
Drizzle with olive oil and natural yoghurt
Add a dash of lemon juice and sprinkle with black pepper

Chicken or pork strips and cheese wraps
Mix some mayonnaise with a small amount of whole grain mustard
Spread the mixture onto the wrap
Add some chicken strips (or pork strips), grated cheese, grated carrots and chopped lettuce

Tuna mayo wraps
Mix together tuna, mayonnaise and finely chopped spring onions
Spread the mixture onto a wrap.
Add grated cheese, thinly sliced cucumbers & lettuce sliced into ribbons

Vegetarian avo and feta wraps
Spread some tzatziki or guacamole onto a wrap
Add pieces of avocado and feta
Add some cooked rice (preferably long grained brown rice), grated carrot, kidney beans, chopped up tomato, cucumber, a few coriander leaves and some cooked vegetarian soya strips (optional)

Vegetarian carrot and beetroot wraps
Spread some mayonnaise onto a wrap
Add some grated cheese, grated carrots and grated beetroot

Smoked salmon wraps
Spread some cream cheese onto a wrap
Add some smoked salmon, a thin slice of avocado and a couple of rocket leaves
Squeeze on a dash of lemon juice and sprinkle with black pepper

Savoury mince and beans wraps
Lightly brown some beef mince in a frying pan with olive oil
Add 1 tbsp tomato sauce, 1 tbsp chutney, 1 tsp Worcester sauce
Add some cooked kidney beans
Allow to simmer in the pan until the mince is completely cooked through
Spoon some mince into a wrap and add some thinly sliced pickles (gherkins)

Asian style pork and salad wraps
Pan fry a pork tenderloin fillet, sliced with soya sauce and freshly grated ginger
Spread some sweet chilli sauce onto a wrap
Add the slices of cooked pork
Add some grated carrot and thinly sliced red or yellow bell peppers. Add some cooked sticky rice (optional)

For those who could have breakfast any time of the day:

Egg, bacon, cheese and mushrooms
Spinach, scrambled egg and feta

Rainbow slaw salad

Rainbow slaw salad

A fresh, crunchy, healthy and juicy salad with a variety of colourful vegetables.

Ingredients:

  • Carrots
  • Red cabbage
  • White cabbage
  • Snap peas
  • Red bell pepper
  • Yellow bell pepper

Method:

  1. Grate the carrots.
  2. Slice up the red and white cabbage.
  3. Thinly slice the snap peas and the peppers.
  4. Toss them together in a salad bowl.
  5. Drizzle with olive oil and balsamic vinegar.
  6. You can also sprinkle fresh coriander leaves and sunflower seeds over the top for additional flavours and extra crunch!
Trail Mix

Trail Mix

Dried fruit, nut, seed and carob snack mix.

The combination of different nuts (plain, unsalted), seeds, dried fruit and carob make this a healthy snack filled with protein, vitamins and other nutrients.

Ingredients:

  • Carob
  • Cashew nuts
  • Macadamia nuts
  • Sunflower seeds
  • Dried pears
  • Dried apple rings
  • Raisins

Method:

  1. Chop up all the ingredients into small pieces.
  2. Pour into an airtight container and seal.
Raspberry yoghurt

Raspberry yoghurt

Greek yoghurt contains high concentrations of probiotics which improve digestion and increase your immunity. This thick and creamy food is also a good source of protein and calcium. Mix your Greek yoghurt together with some juicy berries such as blueberries or raspberries that are rich in vitamins, antioxidants and fibre and you get a highly nutritious breakfast or lunchtime snack for kids free of artificial flavourants and colourants.
Ingredients:

• 1 cup full cream Greek yoghurt
• Frozen raspberries (You can use fresh raspberries. I use frozen for convenience – a big bag of raspberries kept in the freezer is always on hand to utilise where necessary without risk of the berries going off or having to keep replenishing your stock – and to keep the yoghurt chilled.)
• 1 tsp raw honey (optional)

Method:
1. Place the yoghurt into a blender.
2. Sprinkle over some frozen raspberries.
3. Add the honey (optional).
4. Blend the ingredients to a smooth consistency.
5. Pour into a lunch box container and seal the lid.
6. It’s best served chilled, therefore I recommend you keep the yoghurt filled container in a small cooler bag lined with an ice brick.

Healthy rolled oats breakfast muffins

Healthy rolled oats breakfast muffins

An apple, raisin and cinnamon flavoured oat muffin that tastes like baked oats porridge.

Ingredients:

  • 2½ cups rolled oats
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • ½ tsp pink salt
  • 1/2 cup chopped dried apple
  • 1 cup raisins
  • 2 cups milk
  • 2 tbsp coconut oil
  • 1 egg
  • 1/4 cup honey
  • 1 tsp sweetened molasses
  • 1 apple (pealed and grated)
  • 3 tbsp coconut flour (optional)

Method:

  1. In a large bowl add the rolled oats, cinnamon, baking powder, salt, dried apple and raisins and mix well together. (You can also add the coconut flour if you are able to get hold of any. It will thicken up the mixture a bit, but it is not a core ingredient for this recipe.)
  2. In a separate bowl whisk together the milk, coconut oil and egg.
  3. Add the bowl of wet ingredients to the dry ingredients.
  4. Pour in the honey, molasses and add the grated apple and mix all the ingredients together.
  5. Your mixture will be quite wet. If you have added coconut flour, leave the mixture to stand for 5 minutes for the coconut flour to thicken.
  6. Line your muffin tray with muffin wrappers and carefully spoon your mixture into the muffin cups.
  7. Bake for 40 minutes at 180?C or until the top of the muffins start to brown and the oats have a warm toasty look about them.
  8. Allow to cool before removing the muffins from the muffin tray.
  9. These muffins are best served warm. You can store them overnight in the fridge in a sealed container. Reheat them the next day in the microwave before eating.

Makes 12 medium sized muffins.