Feeding one kid is tough enough – imagine feeding four little mouths with completely different appetites. That’s pretty much my life.
Luckily, with my background in nutrition, experience as an author and my personal training and fitness knowledge, I’ve had a lot of practice coming up with recipes to suit different demands.
That’s why I created a second volume to ‘My Kids Eat’, my popular kids’ recipe book: to share the recipes that my kids (all four of them!) literally eat… and absolutely love! These three life-saving recipes will get you through these crazy first few weeks back at school, and beyond.
Cook + Prep time: 45 minutes
- 1 cup (120g) almond meal
- 1/2cup (50g) chocolate protein powder
- 3/4 cup (75g) cacao powder
- 1/4 teaspoon Himalayan salt
- 1/2 cup (100g) coconut oil
- 1 cup (250ml) rice malt syrup
- 1 cup (280g) unsweetened apple sauce or puree
- 1 teaspoon vanilla extract
- 2 eggs
- 2 egg whites
- 125g blueberries or berries of your choice
- extra berries, to serve (optional)
- Preheat oven to 180°C. Grease a 20cm x 30cm slice pan; line the base with baking paper.
- Combine almond meal, sifted protein powder, cacao and salt in a medium bowl.
- Heat oil and syrup in a medium saucepan over medium heat until melted. Remove from heat; stand for 5 minutes to cool slightly.
- Whisk sauce and vanilla into syrup mixture, then eggs and egg whites, one at a time, whisking after each addition. Add egg mixture to flour mixture; whisk until combined. Fold in berries. Pour into pan.
- Bake for 30 minutes or until a skewer inserted into the centre comes out clean. Cool in pan.
- Cut into 24 pieces. Serve scattered with extra berries.
Cook + Prep time: 50 minutes
- 2/3 cup (80g) frozen peas
- 1 teaspoon finely grated lemon rind
- 1/4 cup chopped fresh mint leaves
- 350g chicken mince
- 2 cloves garlic, crushed
- 1/2 cup (50g) dried multigrain breadcrumbs
- 1 egg, beaten lightly
- 1/3 cup (80g) ricotta
- 2 tablespoons olive oil
- 2 x 400g cans diced tomatoes
- 3 teaspoons balsamic vinegar
- 250g spaghetti
- 2 tablespoons fresh mint leaves, extra
- 1/3 cup (25g) flaked or grated parmesan
- Preheat oven to 240°C. Grease and line a small shallow roasting pan with baking paper.
- Place peas in a medium heatproof bowl. Cover with boiling water and stand for 1 minute; drain, reserving 2 tablespoons of the water. Blend or process peas, reserved water, rind and chopped mint until just combined.
- Combine chicken, garlic, breadcrumbs and egg in a medium bowl; mix well. Stir in pea mixture and ricotta.
- Roll level tablespoons of mixture into balls using wet hands. Place in prepared pan and drizzle with oil. Roast meatballs for 15 minutes, turning once. Add tomatoes and vinegar; roast for a further 5 minutes or until the meatballs are cooked through and sauce is hot. Season sauce to taste.
- Meanwhile, cook pasta in a large saucepan of boiling water until just tender. Drain.
- Serve pasta with meatballs and sauce. Top with extra mint and parmesan.
TIP // You can freeze meatballs raw or cooked for up to 3 months; thaw in the fridge overnight before cooking or reheating.
Cook + Prep time: 15 minutes
- 1 tablespoon olive oil
- 1 medium onion (150g), chopped finely
- 2 cloves garlic, crushed
- 1/2 teaspoon paprika
- 2 small zucchini (180g), chopped coarsely
- 100g broccoli, chopped coarsely
- 50g baby spinach
- 2 teaspoons lemon juice
- 400g packet fettuccine-style slim pasta (organic konjac), drained (see Tip)
- parmesan flakes, to serve (optional)
- Heat the oil in a medium saucepan over medium heat. Cook onion, garlic, paprika, zucchini and broccoli, stirring, for 5 minutes or until vegetables are just tender. Add the spinach; cook, stirring until wilted. Stir in the lemon juice. Blend or process the vegetable mixture until smooth. Add salt and pepper to taste.
- Heat the pasta following packet directions.
- Toss the sauce and pasta together in a bowl. Serve with parmesan, if you like.
TIP // Slim pasta is made from a vegetable called Konjac, which has been consumed in Asian countries for centuries. Konjac is low in calories and carbohydrates.
To read more of Sophie’s recipes and writing or pick up your own copy of ‘My Kids Eat: Volume 2’, check out Sophie’s website!