Chocolate Avocado Pudding Pops

Ingredients (8 small pops)

  • 2 ripe avocados
  • 6 tbsp almond or coconut milk (unsweetened)
  • 3 tbsp cocoa powder
  • 1/2 tsp vanilla extract
  • 1 tbsp honey
  • Pinch salt
  • 60g unsweetened chocolate, chopped
  • 2 tbsp coconut oil

 

Method

  1. Add avocado to a food processor (or a good blender) and puree on low until smooth, 3 to 4 minutes, scraping down sides with a rubber spatula as needed.
  2. Add in almond milk, honey, cocoa powder, vanilla and salt. Continue to process on low until well combined, scraping down sides as needed.
  3. In a microwave safe bowl, melt chocolate with coconut oil in 30 second increments on high, stirring until smooth.
  4. With processor running on low, pour chocolate mixture through pour spout and continue to process until well combined, scraping down sides as needed.
  5. Spoon half of the mixture into ice-cream molds and tap molds several times on counter to release air bubbles. Spoon remaining mixture into molds and tap again.
  6. Press wooden sticks about 2/3 into molds and freeze for at least 3 hours.
  7. To release the pops, run molds under hot water for about 30 seconds, then twist gently to release.

Oat, date and chia smoothie

“Breakfast in a glass” smoothie

Ingredients:

  • 3 tbsp raw oats
  • 2 dates
  • 1/2 banana
  • 100ml – 200 ml rice milk (or low fat cow’s milk)
  • a couple blocks of ice
  • Cinnamon
  • Whey (optional)
  •  1 tsp Chia (for the topping)
  • Cinnamon

Method:

Blend everything together. Top with chia and cinnamon for a little omega 3 boost. Enjoy!

Exchanges:

1 serving = 1 starch, 1.5 fruits, 1/2 milk

Royal Carrot Cake

Ingredients

  • 3 eggs
  • 2 bananas
  • 10-15 dates
  • 6 tbsp olive oil
  • 1 cup of coconut flour
  • 1 cup dessicated coconut
  • 3 tsp cinnamon
  • 1/2 tsp nutmeg
  • 3 grated carrots
  • 1/2c walnuts
  • 1/2c raisins
  • 1 tsp baking powder.

Icing

  • 200g low fat cream cheese
  • 1.5 tsp xylitol
  • walnuts

Method

  1. Mix the eggs with a blend of 2 bananas, dates and oil.
  2. Mix with coconut flour, coconut, cinnamon, nutmeg, grated carrots, walnuts, raisins and baking powder.
  3. Bake in a pregheated oven at 180 degrees C for 20 minutes.
  4. Top with cream cheese whipped with xylitol and walnuts.

Exchang amount per 1 small slice: 3 fats and 1 starch

Bircher’s Muesli

Ingredients

1 to 2 servings

  • 2.5-4 tbsp raw rolled oats
  • 1 tbsp chia seeds
  • 1/2 – 1 cup milk or plain yoghurt
  • Whey (enough to = 7g protein, so that’s generally 1/3 scoop) (optional: only add if you want to add protein)
  • 2 dates chopped / 1 banana sliced / 1/2 cup berries
  • cinnamon
  • 1 tbsp flaked almonds / coconut

Method

  1. Mix the oats, chia seeds, milk or yoghurt, whey, fruit and cinnamon in a bowl.
  2. Cover and leave in the fridge over night.
  3. Stir in the morning and serve topped with the almonds and or coconut

Exchange breakdown per serving 

  • Milk 1/2 to 1
  • Veg –
  • Fruit 1 (if you choose one of the above options. If you choose all 3, then it’s 3 fruit exchanges)
  • Starch 1 (2.5 tbsp raw oats) or 2 (4 tbsp raw oats)
  • Protein 1 (if you use the whey)
  • Fat 2 (1 tsp of chia counts as a fat and each tbsp of coconut or almonds count as individual fats)

 

Banana Oat Pancakes

Sugar and gluten free

Makes 4 big pancakes

Ingredients

  • 1/2 cup oats
  • 1 tbsp cocoa
  • 2 bananas
  • 1/2 cup plain yoghurt
  • 4 eggs
  • Toppings: chopped almonds, strawberries or sliced banana and chia seeds

Method

  1. Blend the oats until it becomes a flour. Add the cocoa and set aside.
  2. Blend the banana and yoghurt and mix into the eggs.
  3. Add the wet ingredients into the dry and mix until smooth.
  4. Use a nonstick pan or a smidgen of butter or coconut oil and fry the pancakes until golden brown.
  5. Serve with toppings of your choice.

Exchange breakdown per serving 

  • Milk 1/8
  • Veg  –
  • Fruit 1 (if you have 1/4 cup strawberries as your topping)
  • Starch 1/4
  • Protein 1
  • Fat 2 (if you use 1 tsp butter to fry + 8 almonds as a topping)

Coconut Ice-cream

Sugar free, dairy free ice-cream

Ingredients

  • 65 ml  coconut milk
  • 4 large dates, pitted (stevia sugar free option)
  • ½ teaspoon vanilla extract
  • dash of cinnamon
  • pinch of sea salt

Method

  1. Chill the coconut milk overnight.
  2. Combine all ingredients into a high speed blender or food processor and blend until thick and creamy.
  3. Use frozen bananas and ice along with the remaining ingredients to have an instant frozen treat.
  4. You may also put in the freezer for about 30min-1hr to “harden” up if this texture is still too soft.

Calories: 240 Fat: 19 Carbohydrates: 16 Sugar: 7 Protein: 4

Curtesy of Nutrition Stripped 

Roast Carrot and Chili Hummus

Ingredients

  • 400g tin of chickpeas
  • 2 carrots
  • 150ml  olive oil
  • 5 tablespoons of water
  • 2sticks of rosemary
  • 1 juicy lemons
  • 1 heaped tablespoons of tahini
  • 1.5 cloves of garlic
  • 1 teaspoon of cumin
  • 1/2 red chilli pepper
  • salt and pepper to taste
 Method
  1. Chop the carrots into rounds and roast in a preheated oven at 180 degrees C for 45min.
  2. Add the carrots and the rest of the ingredients into a blender. Blend on high until smooth.
  3. Serve with crackers or crudites.

Oat and Fruit Bars

Ingredients

  • 1/2 cup rolled oats
  • 1/2 cup tahini
  • 1/2 cup dried apricots, chopped
  • 1/2 cup dried cherries
  • 1/2 cup sunflower seeds
  • 1 cup dates, chopped
  • 1 tablespoon vanilla extract
  • 1 tablespoon flax seed, ground
  • 1/2 cup coconut flakes, unsweetened
  • 1 teaspoon cinnamon
  • 1/4 teaspoon baking soda
  • 2 bananas, mashed
  • nonstick cooking spray
  • Stevia (optional)

Method

  1. Preheat oven to 180 degrees C.
  2. In a food processor, add the coconut, banana, flaxseed, cinnamon, vanilla, baking soda and tahini. If using stevia, add it now. Process until smooth.
  3. Add chopped dates a little at a time until smooth.
  4. Remove mixture from processor and place in a bowl.
  5. To the bowl add chopped apricots, cherries, 1/4 cup sunflower seeds (save 1/4 cup seeds for top), and oats and mix well.
  6. Line a 9 x 13 casserole dish with parchment paper. Spray the paper with nonstick cooking spray.
  7. Pour the batter onto the parchment paper and spread out touching edges of dish all around as best you can.
  8. Sprinkle the top with 1/4 of reserved sunflower seeds.
  9. Bake 15-18 minutes until a toothpick in center comes out fairly clean.
  10. Let stand 10 minutes before cutting into bars.

Nuts about Nutrition

Just in case you missed this article on the Mommy Matters website, here are some interesting tips to help Mom’s ensure healthy nutrition for their kiddies…

Nuts about nutrition…10 steps to healthy nutrition for kiddies

This goes without saying – ensuring a child has the correct nutrition for growth and health is vital. Not only is it important now, but providing the correct food at a young age instils healthy habits which your child will carry with them for a healthy and happy future.

So let’s focus on instilling these healthy habits using the tips below:

  1. Mix it up: offer your child different and new foods, even if it’s just a bite. This will help them develop a variety of food preferences
  2. Never force feed your child: this will only cause an aversion to those foods, as they associate it with punishment
  3. Healthy stash: stock your cupboards and fridge with healthy foods such as fruit, veggies (washed, chopped and ready to much) and yoghurt
  4. Cut the salt: you do not need to add salt to foods. Rather start your child on a good foot – prevent using salt to reduce the risk for high blood pressure later on in life. Remember salty foods become a preference when your taste buds get used to the saltiness
  5. Avoid sugar and bad fats: sweets, chocolates, chips and biscuits should be limited to once a week. Also don’t make a fuss about eating these luxury foods – try be neutral.
  6. Be a clever (sneaky) chef: often children don’t want to eat fruits and veggies – Disguise them in juices, smoothies, soups and stews
  7. Alter cooking methods (for example mash or grill sweet potatoes) to keep meals fun and interesting
  8. Drop the “clean plate” rule: don’t force your child to finish the whole plate of food if they are too full. This will help them develop satiety cues, to prevent overeating
  9. Instil routine: follow a regular diet pattern (3 meals and 2-3 snacks)
  10. Be a great role model: fill your plate with healthy greens, snack on fruit, eat lean proteins and whole-grains