Orange and Oats Cake

Ingredients:

1 plain yoghurt

Rind and juice of 1 orange

2 eggs

1 TBS oil

2 TBS honey

Half a cup of brown sugar

1 cup of brown flour

1 cup of white flour

1 cup of oats

2,5 level tsp of baking powder

1 tsp soda

Method:

  1. Combine all wet ingredients.
  2. Combine all dry ingredients after sieving flour.
  3. Mix everything together.
  4. Share mixture out into 24 average cupcake holes.
  5. Bake at 170C for 20-25 mins or until edges of cupcakes brown.
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Blueberry and Polenta Cupcakes

Ingredients:

3 eggs

1 cup of orange juice

1.5 TBS orange zest

¾ cup of oil

1/3 tsp salt

1 cup of brown flour

0.5 cup of white flour

1 cup of brown sugar

3tsp of baking powder

1 .5 cups of course polenta

4 TBS crushed linseeds or nuts

2 cups of dried blueberries (or raisins/cranberries etc)

Or 1 cup blueberries and 1 cup of chocolate lightly chopped together

Method:

  1. Combine all wet ingredients.
  2. Combine all dry ingredients after sieving flour.
  3. Mix everything together.
  4. Share mixture out into 24 average cupcake holes.
  5. Place about 10 blueberries on the surface of each cupcake.
  6. Bake at 170C for 20-25 mins or until edges of cupcakes brown.

*Sorry – I don’t know where I got this recipe from!

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Sweet Potato and Black Bean Chilli

Ingredients

  • 1.5 cups dried black beans soaked overnight
  • 1 kilo sweet potatoes, peeled and cut into 2cm cubes
  • ½ kilo chopped tomatoes
  • 4 onions chopped*
  • 8 garlic cloves pressed*
  • Olive oil for frying
  • 1 TBS paprika
  • 0.5 tsp chilli powder (more if your kids eat v.spicy)
  • 1 tsp ground cumin
  • 1/4 teaspoon dried oregano
  • 1 tsp honey
  • 1 tsp unsweetened cocoa powder
  • Salt and pepper to taste
  • Cooked rice to accompany the chilli

*for maximum health benefits leave together on a plate for 5 mins after preparing and before cooking*

Method

Fry onion and garlic in olive oil.

Stir tomatoes and black beans into the onion-garlic mixture. Add more water if mixture is too thick. Simmer until black beans are almost cooked then add in the sweet potatoes. Cook till sweet potatoes are al dente. Season with salt and pepper to taste. Accompany with rice.

p.s. this recipe has 3 super foods out of the most commonly cited 12!

Above is more kid-friendly and simpler version of original:

http://m.allrecipes.com/recipe/229730/sweet-potato-and-black-bean-chili

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African Peanut Stew

Ingredients
·         2 cups of brown rice  
·         3 red onions
·         3 garlic cloves
·         1K of tomatoes
·         1 carrot
·         1 medium courgette
·         4-8 TBS peanut butter
·         2 TBS soy sauce
·         5 drops of tabasco sauce
 
Instructions
1.  Put the brown rice to cook.
2.  Cut the onion, press the garlic and let them sit for 5 minutes at least for maximum health.
3.  Blend the tomatoes and use as the base.
4.  Add onions, garlic, carrot and courgette and simmer till vegetables cooked.
5.  Lastly add peanut butter and soy sauce and mix well.
6.  Salt and pepper to taste.
7.  Serve with rice
Notes
Use whatever veggies you have. Who knows what fantastic flavours you might discover?
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Goji Berry Truffles – China

Goji berries contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than spinach. They also contain over 20 trace minerals and 18 amino acids!

Filling:

1 cup dried goji berries/raisins etc

½ cup cashew/peanut/almond butter

¼ cup honey

1 tsp vanilla

Chocolate Coating:

1.5 cup dark chocolate chips

1.5 TBS honey

1.5 tsp vanilla

  1. In a large food processor grind Goji berries to a fine powder.
  2. Next add honey and vanilla and mix well.
  3. Lastly add the butter and mix on low till dispersed. Don’t over-mix after the butter is added as it will release a lot of its oil.
  4. Roll filling into small balls and set onto a plate. They will feel oily but once they are covered in chocolate it is doesn’t matter 😉
  5. Place a piece of parchment paper onto a large plate, set aside for your finished truffles.
  6. In a small bowl add the ingredients for the chocolate coating. Place the bowl into another slightly larger pan filled with 10 cm of water. Melt over very low heat, stirring, until the chocolate is completely melted.
  7. Turn off heat and immediately drop the first truffle into the chocolate, gently swirl the melted chocolate over it using a fork. Lift up, drip off excess chocolate and place onto the prepared plate with parchment paper. Repeat with remaining truffles.

Once you are finished, place the plate with the truffles into the freezer for 30 minutes/ fridge for 2 hours to set the chocolates.

Raisins and tahini might work too for a more Mediterranean taste 🙂

Edited version of: http://www.nourishingmeals.com/2011/02/almond-goji-berry-truffles.html

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No-Bake Oat-Choco Bars

1 cup peanut butter
½ cup honey
½ cup coconut cream
2 cups dry oats (not instant)
1 cup shredded coconut
½ cup sesame seeds
1 cup dark chocolate chips
¼ cup cocoa
1 tsp vanilla extract

Melt peanut butter, honey and coconut cream over medium-low heat. Once melted, remove from heat and add oats, shredded coconut, chocolate chips, cocoa and vanilla. Stir until chocolate is entirely melted. Pour into pan and cool in the fridge. When it is semi-set, cut into bars and return to fridge. Enjoy!

Edited version of: http://www.ihearexercisewillkillyou.com/2013/02/the-best-no-bake-bars-youll-ever-eat.html

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Butter Bean, Aubergine and Paprika Stew

Ingredients:

400gr dry butter beans

10 aubergines cubed

4 leeks chopped

2 onions chopped

4 garlic cloves crushed

4 tsp. paprika (optionally also: 2tsp turmeric + 1 tsp cumin + 1 tsp mustard seeds)

800gr tomatoes chopped

0.5 cup red wine

Water as needed

Method:

Soak the butter beans overnight or for 24hrs, if you can, since this trick increases the availability of some nutrients that have been in a dormant state in the dry bean. Boil next day in a pot/pressure cooker.

Place the aubergines in a roasting tin, drizzle some oil on top and cook in the oven for 25 minutes.

In the meantime, fry the leek/onion in a small amount of oil until soft. Lastly add the paprika, wine, salt, pepper, cooked butter beans and tomatoes and leave to simmer on a low heat to allow the flavours to infuse. For a more interesting/adult taste also add 2tsp turmeric + 1 tsp cumin + 1 tsp mustard seeds. You can even add chilli too for spiciness.

When the aubergines are cooked, mix in with the butter beans etc. and cook through for about five minutes.

Edited version of the original which you can view here:

http://emzymouche.wordpress.com/2013/03/26/butter-bean-aubergine-and-paprika-stew/

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