Tag: healthy food for kids

Easy Banana Bran Breakfast Muffins

These easy Banana Bran Muffins are a great on-the-go breakfast option, a sweet healthy snack when you really want to resist cake, or a great way to get your kids to eat more fruit while tempting them with something “cake-like.” Even better, get your kids to help you make them.

I made these because I’d been craving a hearty bran muffin for weeks but no matter where I looked, I couldn’t find any that weren’t full of processed sugar. Sainsbury’s Blueberry Muffins really don’t compete with the goodness you can get from these. When in doubt, always make your own. And I follow that rule from food and drinks to cosmetics. Plus it’s much more fun!

These muffins take less than 30 minutes to make and are filled with antioxidant goodness from the dried dates or raisins, omega 3’s in the walnuts & pumpkin seeds, prebiotic goodness from the fresh bananas, fibre from the oat bran, protein and choline from the eggs and wonderful fatty acids from the coconut oil.

I make these dairy-free and with gluten-free flour. Because I add oat bran they’re technically not gluten-free, unless you can find a gluten-free oat bran, but they’re so adaptable you can amend the ingredients to suit your needs.

You can use any dried fruit or nuts you like but remember the fruit needs to be natural, dried, organic if possible and unsweetened, to maximise the antioxidants and limit unnecessary processed sugar. The fruit and banana make them sweet enough, trust me.

Ingredients – Makes about 12 muffins

200g gluten free flour

100g oat bran

5og chopped walnuts

80g chopped dried dates or raisins

40g pumpkin seeds or sunflower seeds

2 tsp baking powder

2 mashed bananas

3 eggs

80ml coconut oil

160ml coconut milk

Method

Mix dry ingredients, nuts and fruit.

Whisk eggs and slowly add oil while continuing to stir. (May need to melt coconut oil until it turns to liquid, but not warm).

Mix eggs & oil with dry ingredients, then add banana. Leave the coconut milk until last so you can control that it doesn’t get too sloppy. Mixture needs to be sticky and moist, but not wet and sloppy.

Bake at 17oC for 20 mins or until a knife inserted comes out clean.

Enjoy warm with a little butter or almond butter and a hot cup of energising green tea, or crumbled on top of yoghurt.

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Healthy Ice Pops for Kids (& Adults!)

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As the weather gets warmer, things that naturally seem to become like diet staples are ice pops and ice cream. We Brits spent £81.6m on handheld ice cream in 2014 (the grocer.co.uk), so we clearly take our frozen treats seriously.
As delicious and irresistible ice creams and ice pops are on a warm summers day, how often do we look at what’s actually in them?
One of my favourite ice pops when I was young was the Calippo, and I can tell you now, I never looked at or probably cared what was in them.

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There is only 33% fruit juice in a Calippo, and that is actually reconstituted fruit juice which unfortunately means it does not offer the high nutritional qualities of freshly squeezed juice as most of the important enzymes are destroyed through the process of heating and reconstitution.

The remaining ingredients are cane sugar, glucose, food acid, vegetable gum, flavours and colours.

 

I’m not here to negate Calippos or indeed, how lovely they might taste, but fortunately, I do have a solution that is not only cheaper but also infinitely more nutritious.

For less than £8, I purchased a set of six Silicone, Food Grade and BPA-free popsicle molds from Amazon, which are an ideal alternative to plastic –

Callippo Silicone Ice Pop Moulds Push Up Lolly Mold

I very simply squeeze the juice of an orange, pop it in the freezer and after about two hours, I have a delicious and nutritious homemade version of a Calippo!

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You can fill the popsicle molds with anything; pink grapefruit (slightly sweeter than regular), orange and lemon, blackberry or blackcurrant, pineapple… I prefer to buy the organic fruit and then blend it to create a juice but you could buy organic juice if it’s easier, as long as it’s fresh juice with no added sugar and not from concentrate.
Compared to the ingredients of my childhood favourite ice pop; two homemade freshly squeezed frozen orange popsicles contain the entire amount of vitamin C recommended in a day, along with thiamin, folate, potassium, calcium, fiber and antioxidants. So you can enjoy your homemade sweet frozen treat knowing you are providing yourself and your family a wonderful amount of nutrients that everyone can enjoy.