♥ COOKING WITH KIDS – HEALTHY HALF TERM RECIPES
Who doesn’t love Peanut Butter? This chicken satay is such a winner with kids and has masses of wonderful processes when preparing with aspiring young chefs; peeling, measuring, blitzing, seasoning, as well as a whole discussion about food safety, healthy fats, meat and vegetarian sources of protein, the list goes on… so with half term coming up, why not give Chicken Satay ago with the young chefs in your house?
CHICKEN SATAY WITH CUCUMBER SALAD
Makes 12 small skewers
Small thumb of ginger, peeled and sliced
2 cloves of garlic, peeled and sliced
1 lime, zest and juice
1 tsp honey
1 tsp red chilli, chopped fine
1 tbsp tamari soy sauce
2 spring onions, chopped small
3 tbsp whole earth peanut butter (or similar – no added sugar)
400g organic chicken breasts
165 ml coconut milk
1 tsp coconut oil
2 tbsp white wine vinegar
1 tbsp runny honey
1 tbsp. chopped fresh coriander
Salt + Peps to season
Peel and slice all your fresh ingredients so that they are ready to be made into a marinade.
Blitz together the ginger, garlic, lime zest, juice, honey, chilli, tamari soy sauce, spring onions and peanut butter. You will make a fragrant spicy marinade. Go easy on the chilli to sart if you do not like your satay too fiery.
Marinade the diced chicken breasts in the spicy dressing and at this point you can leave them for up to 24 hours in the fridge to let the flavours develop.
When you are ready to cook your satay chicken, add the coconut milk to the marinade and mix well.
Meanwhile, heat 1 tbsp of coconut oil in a large pan and when it is hot tip in the chicken and cook, stirring well, until the chicken is cooked through. This should take 6-8 minutes.
Once the chicken is cooked add a large handful of chopped coriander to the pan and stir through.
Serve with wild rice and your cucumber salad.
Organic chicken is a healthy lean protein, excellent for building strong muscles. Peanut butter (the variety with no added sugar) is packed with nutrition, magnesium for building strong bones as well as Vitamin E and Vitamin B6, to keep your body protected against illness. Added to this we have limes, ginger, garlic and spring onions, all contributing to supporting a healthy immune system and warding off colds.
BEETROOT HUMMUS WITH HOMEMADE OATCAKES
Why beetroot hummus you ask?
Have you ever met a child who prefers homemade hummus to shop-bought? I reply!
I thought not….
Add a shocking pink roasted beetroot to the mix and this is an altogether different beast!
An excellent source of fibre and rich in minerals from the tahini paste, hummus is also an excellent non-meat source of protein, great for satisfying snacks. Beetroot is awash with protective phytochemical, boosting our immune systems and packed with Vitamin C and heart healthy potassium.
Super creamy roasted beetroot hummus featuring a whole roasted beetroot, lemon, plenty of garlic.
1 small roasted beetroot
1 15 oz. can (1 3/4 cup) cooked chickpeas, mostly drained
zest of one large lemon
juice of half a large lemon
healthy pinch salt and black pepper
2 large cloves garlic, minced
2 heaped Tbsp. tahini
1/4 cup extra virgin olive oil
- Once your beetroot is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.
- Add remaining ingredients except for olive oil and blend until smooth.
- Drizzle in olive oil as the hummus is mixing.
- Taste and adjust seasonings as needed, adding more salt, lemon juice or olive oil if needed. If it’s too thick, add a bit of water.
- Will keep in the fridge for up to a week.
500g oats (blitzed in the processor to a flour)
300ml warm water
150ml olive oil
1 tsp sea salt
Knead well and roll out into a dough
Cut into rounds and baked 35 minutes at 170 c
Leave to cool and set
Oats are a fantastic source of soluble fibre, also known as fermentable fibre oats act to nourish the microflora in the large intestine
Betaglucans in oats are known to lower high cholesterol and is one of seriously few ingredients allowed to make such a health claim • I know it’s easy to buy really good quality oatcakes, and I often do, but it’s a very satisfying home bake, the children can help too and they last well in an airtight tin
I like to top them with avocado and pumpkinseed butter for any anytime snack ?