Healthy Lunches + Snacks

Healthy Lunches + Snacks

Here is a recipe for mini quiches that is both healthy and delicious!

Great to pop in the freezer for those days your in a rush!

Ingredients:

  • 1/2 cup diced cooked turkey or chicken
  • 1/2 cup diced cooked vegetables (such as bell peppers, onions, spinach, broccoli or spring onion)
  • 1/2 cup shredded cheese (non-animal rennet/watch sodium levels)
  • 4 eggs
  • 1/2 cup milk (dairy free)
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. In a bowl, whisk together the eggs and milk.
  3. Stir in the diced turkey or chicken, diced vegetables, and cheese.
  4. Season with salt and pepper.
  5. Pour the mixture into a muffin tin lined with muffin cups, filling each cup about 3/4 of the way full.
  6. Bake for 20-25 minutes, or until the quiches are set and the edges are lightly browned.
  7. Let the quiches cool for a few minutes before serving. Enjoy!

Note: You can use any combination of cooked meat and vegetables that you like for these mini quiches. Feel free to get creative and use whatever you have on hand. You can also use different types of cheese, such as feta or goat cheese, to change up the flavour. We love using bacon + chives! 

 

 

Homemade Poke Bowl

Here is a recipe for a healthy poke bowl that is perfect for kids! (makes at least 2 serves)

Ingredients:

  • 1 cup cooked brown rice or quinoa
  • 1 cup diced cooked chicken or tofu
  • 1 cup diced fresh vegetables (such as cucumber, carrots, bell peppers, and/or avocado)
  • 1/2 cup diced fresh fruit (such as mango, pineapple, or berries)
  • 2 tablespoons soy sauce or tamari
  • 1 teaspoon honey or agave nectar
  • Pink himalayan Salt to taste

Instructions:

  1. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey or agave nectar, and a pinch of salt and pepper.
  2. In a separate bowl, combine the cooked rice, diced chicken or tofu, diced vegetables, and diced fruit.
  3. Pour the dressing over the rice mixture and toss to coat.
  4. Serve the poke bowl in individual bowls or on a platter, garnished with sesame seeds and green onions if desired. Enjoy!

Note: You can use any combination of vegetables, fruit, and protein that your kids enjoy for this poke bowl. You can also try adding some crunchy toppings, such as diced nuts or seeds, to add texture. Feel free to get creative and customise the poke bowl to your kids' preferences.

 

 

Dairy Free + Gluten Free Blueberry Muffins

  • 2 cups almond flour
  • 1/2 cup tapioca flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 cup coconut oil, melted
  • 1/4 cup honey
  • 2 eggs
  • 1/2 cup unsweetened almond milk
  • 1 teaspoon vanilla extract
  • 1 cup fresh or frozen blueberries

Instructions:

  1. Preheat your oven to 350°F (175°C) and line a muffin tin with muffin cups.
  2. In a medium bowl, whisk together the almond flour, tapioca flour, baking powder, and salt.
  3. In a separate bowl, whisk together the coconut oil, honey, eggs, almond milk, and vanilla extract.
  4. Pour the wet ingredients into the dry ingredients and stir until just combined.
  5. Gently fold in the blueberries.
  6. Divide the muffin batter evenly among the muffin cups, filling each cup about 3/4 of the way full.
  7. Bake the muffins for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  8. Let the muffins cool for a few minutes before serving. Enjoy!

Note: You can use any type of milk or oil that you prefer for these muffins. You can also try using different types of fruit, such as raspberries or blackberries, in place of the blueberries. If you'd like to add some crunch to the muffins, you can sprinkle some chopped nuts over the top of the muffin batter before baking!

 

Zucchini Fritters

Ingredients:

  • 2 cups grated zucchini
  • 1/2 cup grated carrot
  • 1/2 cup grated cheese (such as cheddar or mozzarella)
  • 1/2 cup gluten-free flour (such as almond or coconut flour)
  • 2 eggs, beaten
  • 1 teaspoon dried herbs (such as oregano or parsley)
  • Salt and pepper to taste
  • Olive oil or avocado oil for frying

Instructions:

  1. In a large bowl, combine the grated zucchini, grated carrot, grated cheese, gluten-free flour, eggs, herbs, salt, and pepper. Mix until well combined.
  2. Heat a few tablespoons of oil in a large skillet over medium heat.
  3. Drop heaping tablespoons of the zucchini mixture into the skillet, flattening them slightly with a spatula.
  4. Cook the fritters for 2-3 minutes on each side, or until they are golden brown and crispy.
  5. Repeat with the remaining zucchini mixture.
  6. Serve the fritters hot, garnished with tomato chutney and salad. Enjoy! (Again, these are a great option for freezing and pulling out the night before for school lunches) 

Note: You can use any type of cheese that your kids enjoy for these fritters. You can also add some diced onions or bell peppers to the zucchini mixture for extra flavour and nutrition. If you'd like to make these fritters even healthier, you can bake them instead of frying them. Simply place the fritters on a baking sheet lined with parchment paper and bake at 350°F (175°C) for 20-25 minutes, or until they are golden brown and crispy.

 

Apple + Nut Butter

This is one for home if your kids go to a nut free kindy or school. One of my faves, cut apple into even slices + spread with nut butter of choice, I love almond butter. Just be sure to check ingredients of nut butters, there shouldn't be any additives, just nuts. 

 

Healthy Desert - Choc Avo Pudding

 Here is a recipe for chocolate banana avocado pudding that is both healthy and delicious!

Ingredients:

  • 1 ripe avocado
  • 1 ripe banana
  • 1/4 cup cocoa powder
  • 1/4 cup honey or coconut nectar
  • 1/4 cup almond milk
  • 1 teaspoon vanilla extract
  • Pinch of salt

Instructions:

  1. Scoop the flesh out of the avocado and place it in a blender or food processor.
  2. Peel the banana and add it to the blender.
  3. Add the cocoa powder, honey or coconut nectar, almond milk, vanilla extract, and salt to the blender.
  4. Blend the mixture until it is smooth and creamy.
  5. If the pudding is too thick, you can add a little more almond milk to thin it out.
  6. Taste the pudding and adjust the sweetness to your liking by adding more honey or coconut nectar if needed.
  7. Transfer the pudding to a bowl and chill it in the refrigerator for at least 1 hour before serving.
  8. Serve the pudding chilled, garnished with sliced fruit or a sprinkle of cocoa powder if desired. Enjoy!

Note: You can use any type of milk that you prefer for this pudding. You can also try adding some peanut butter or nuts to the pudding for extra protein and flavour!

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