Browsing Tag:

Calcium boosting

Breakfast

Chia Pudding

Chia Pudding

Delicious and nutritious – I know that rhymes!  Chia puddings are so simple and versatile to make.  I like to add a nut butter layer with a dollop of Coconut Yoghurt with ours.

Chia seeds are amazing!  They contain a very high concentration of ‘Omega 3’ fatty acid and they’re high in protein and dietary fibre!

Below is a basic recipe for making one of Gracie’s favourite breakfasts.

 

 

 

 

 

 

 

CHIA PUDDING

 

Chia Pudding

Print Recipe
Serves: 2-4

Ingredients

  • 1 cup of coconut milk (or milk of your choice)
  • 1/4 cup of chia seeds
  • 1 banana
  • 1 teaspoon of vanilla essence
  • 1 tablespoon of honey or maple syrup

Instructions

1

For a smooth pudding I blitz all the ingredients together in a blender and pour into a cup. Otherwise blitz everything up apart from the chia seeds for more texture.

2

Can be left overnight to set or a couple of hours

Notes

Can omit or add more sweetener. Mix up with different fruits. Add cinnamon.

Lunch

Italian Chickpea Pancake – Farinata

chickpea pancake

My husband loves making these, they have a delicious soft and custardy texture.

You do need to prepare these a few hours in advance, but the actual cooking time is around 10-15 minutes.  The beauty of this recipe is that it’s a one bowl wonder.

We sourced this recipe from Serious Eats , where my husband spends A LOT of time scanning for new ideas!  He loves their scientific approach to cooking food.

Italian Chickpea Pancake - Farinata

Print Recipe
Serves: 4-6 Cooking Time: 10-15 minutes

Ingredients

  • 250 grams finely ground chickpea (Besan) flour
  • 1 teaspoon salt
  • 660 grams water
  • 1/4 cup extra-virgin olive oil
  • Freshly ground black pepper
  • Picked rosemary leaves, for sprinkling (optional)

Instructions

1

In a mixing bowl, combine chickpea flour and salt. Gradually add water, whisking constantly, until a smooth, thin batter forms. Let stand, covered, at least 4 and up to a maximum of 8 hours

2

Preheat oven to 280C and position oven rack in second position from top. If you have a pizza stone or sheet pan, set it on the rack (it will help crisp the farinata from below, but isn't required).

3

Pour olive oil into well-seasoned large cast iron skillet and swirl to fully coat bottom in an even layer. Using a spoon, scrape any foam from surface of batter and discard. Stir batter to mix well, then pour into skillet. Stir gently to swirl oil on top of batter

4

Season all over with black pepper and sprinkle with rosemary leaves, if using.

5

Change oven setting to grill. Set skillet on pizza stone or sheet pan or on the oven rack if not using a stone, and cook until farinata has just set, no longer jiggles, and is browned all over, about 11 minutes. If your grill cycles off, you can prop the oven door open with a utensil to keep it on the whole time.

6

Let farinata cool slightly until set. Eat warm or at room temperature.

Notes

We used a 8" cast iron pan.

Italian chickpea pancake. Dairy, Gluten & Egg-free

Health

Your Child is Dairy-Free, but what about Calcium?

Chia Pudding

At first, when I was told that we needed to completely eliminate dairy from Gracie’s diet (probably for always) I was very concerned.  It’s pretty well known that children need appropriate calcium intake to ensure they grow strong bones and teeth. However if your child has food allergies/intolerances you need to look for alternatives.

Below shows the daily intake requirements for children of different ages:

Babies 0–6 months approx. 210mg (if breastfed)
approx. 350mg (if bottle fed)
Babies 7–12 months 270mg
Children 1–3 years 500mg
Children 4–8 years 700mg
Children 9–11 years 1,000mg
Adolescents 12–18 years (including pregnant and breastfeeding young women) 1,300mg

So what other foods are high in calcium?

  • Dark Leafy greens: 95mg in 1 cup of Kale
  • Oranges: 65mg in 1 fruit
  • Broccoli: 45mg in 1 cup
  • Seaweed: 126mg in 1 cup
  • Sesame seeds: 126mg in 1 cup
  • Almonds: 72mg in 1/4 cup (20 nuts)
  • Fortified soy, nut or oat milk: 300mg in 1 cup
  • Fish (with bones).  402mg in 1/2 cup of canned Salmon

Grace is currently at the age where she is testing boundaries and that typically means she can often refuse to eat the foods I make her. Perseverance is the key, I ‘try and pack a lot of goodness in her food,  whether that means me putting extra green veggies in a meatloaf or a sprinkle of sesame seeds over her food.

Simple ways I boost Gracie’s intake:

  • Fruit Smoothies made from Coconut Vitasoy (enriched with calcium)
  • Chia puddings made with Coconut Vitasoy (enriched with calcium)
  • Sprinkle sesame seeds over her food
  • Kale Chips
  • Salmon Patties

I’ve posted below a simple but tasty recipe for Salmon Patties which are very high in calcium.  If you look through my recipe index you’re find some other great ideas too.

If you make any of my recipes tag: #HGGfood so I can find you!

Salmon Fish Cakes

Salmon Patties

Print Recipe
Serves: 10-12 Cooking Time: 10 minutes

Ingredients

  • 160g tin red salmon
  • 1 large sweet potato grated
  • ½ brown onion, grated or finely chopped
  • 1 egg
  • 2 tbs spelt flour
  • 3 tbs olive oil, to fry

Instructions

1

Combine all ingredients in a bowl and mix well

2

Roll into small patties

3

Gently fry in batches and then reduce to a low heat until cooked through.

Notes

Instead of using Spelt flour you can replace to Gluten-Free to meet special dietary requirements.

 

 

 

 

 

How to boost your dairy-free child's calcium intake through food and diet.

Dinner

Lamb Moroccan Meatballs and Chickpea Dosa

Lamb Meatballs

This meal is actually far more simpler than it sounds and it’s a great way for children to be exposed to different flavours.

The Dosa recipe has been sourced from the latest Taste.com.au magazine.

 

Lamb Moroccan Meatballs and Chickpea Dosa

Print Recipe
Cooking Time: 30 mins

Ingredients

  • 500g Lamb Mince
  • 1 Medium brown onion
  • 1 Garlic clove
  • 1 TSP of salt
  • 1/2 TSP of ground cumin
  • 1/4 TSP of cinnamon
  • 1/2 TSP of ground black pepper
  • 1 TBSP finely chopped Coriander
  • 1 Cup of Besan (Chickpea Flour)
  • 1/2 TSP Grounded cumin (for Dosa)
  • 1/2 TSP Bicarbonate of soda
  • 310 ML Water + 60 ML extra for later

Instructions

1

Either in a food processor or by hand, finely chop the onion, garlic clove and chopped coriander

2

In a large bowl mix the mince, chopped vegetables, herbs and spices

3

Mix thoroughly

4

Roll into balls and either pan fry or put onto a baking tray lined with baking paper and cook through

5

DOSA: Place flour, bicarb and cumin in a bowl. Season and whisk in water until smooth and set aside to rest.

6

After approx 10 minutes stir in extra water into the batter

7

Heat a 24cm (base measurement) non-stick frying pan over medium heat. Brush with coconut oil.

8

Add 1/2 cup batter to pan to cover base (add extra to fill any holes).

9

Cook for 2 minutes or until edges start to curl, turn, cook for 1-2 minutes, until golden. Turn again, cook for 1 minute or until crisp.

10

Transfer to a plate.

11

Repeat with remaining batter and ghee.

Healthy Treats

Tahini Shortbread

Tahini Shortbread

I’m always looking for ways to boost Gracie’s calcium levels, so when I came across this recipe from Jessica Sepel I HAD to make them!

They’re dairy and gluten free.

Original recipe can be found here

Tahini Shortbread

Print Recipe
Serves: 15-18 shortbreads Cooking Time: 15 minutes

Ingredients

  • 2/3 cup coconut flour
  • 4 tbsp chia seeds
  • 2/3 cup desiccated coconut
  • 2/3 cup raw almonds
  • 4 heaped tbsp. hulled tahini
  • 3-4 tbsp maple syrup/raw honey
  • A big pinch of celtic sea salt
  • 1 tbsp cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp nutmeg
  • 1/2 cup warm water
  • Extra almonds, cinnamon and tahini to dust

Instructions

1

Preheat oven to 180C/350F

2

Add all ingredients into a food processor and process until it comes together – the mixture should be sticky enough to hold its shape when pressed. If it’s too dry, try adding a touch more water.

3

Roll 2 tbsp of mixture into a ball and press onto a lined baking tray until 1 cm thick. Using a star-shaped cookie cutter, cut the circle into a star, returning the surrounding mixture to the food processor. Repeat with remaining mixture until all shortbread is shaped into stars. Top with an almond.

4

Bake for 10-12 minutes until golden around the edges.

5

Drizzle with extra tahini and sprinkle with cinnamon.

Notes

This recipe calls for almonds, I replaced with Macadamia nuts to fit in with Gracie's special dietary requirements.