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The Weekend Neos Kosmos : 3 October 2015
DIGITAL.NEOSKOSMOS.COM THE WEEKEND NEOS KOSMOS | SATURDAY 3 OCTOBER 2015 21 FOOD lunch box Homemade chocolate spread Flavour-wise it can prove a worthy competitor to its store-bought counterpart that is packed with sugar and additives; there is no doubt kids will love it. Spread it on wholemeal crackers or use it as a cake filling. Ingredients 1/4 cup of carob powder 1/4 cup of cacao powder 1/2 cup honey/maple syrup/rice syrup 1/4 cup tahini 1 tablespoon coconut oil filtered water Method 1. Place all ingredients in a medium sized bowl 2. Using a hand-held processor, process until a smooth consistency is reached. 3. If it is too thick, add a tablespoon of water and keep adding until desired consistency is reached. 4. You can also replace the tahini with seeds such as pumpkin and sunflower seeds or nuts like ground roasted hazelnuts for a deliciously nutty choc spread. Beef and veggie meatballs Ideal for picky eaters, this recipe gives you the chance to disguise vegetables and sneak them into an all-time favourite meal. Ingredients 1 carrot, grated 2 zucchini, grated 1 onion, finely sliced 1 apple, cored and grated 500g beef mince 2 teaspoons Italian mixed herbs 1-2 cloves of garlic 1 egg 5 tablespoons rice breadcrumbs or wholemeal flour coconut oil or avocado oil salt and pepper Cauliflower pizza base Method 1. Preheat oven to 180°C. 2. Place onion, garlic, carrot, zucchini and apple in processor and process together. 3. In a separate bowl add mince - break apart if necessary using a mallet. 4. Add mince to the vegetables and process together. 5. Add egg, breadcrumbs, salt, pepper, Italian mixed herbs and process until a smooth consistency is reached. 6. Roll mixture into small meatballs, place on a baking tray and bake for 30 minutes. High in protein and rich in calcium and vitamins, this alternative pizza base is a nutrition gold mine. Not many kids will say no to pizza, especially when it comes covered with their favourite toppings. Ingredients 750g of cauliflower 2 eggs 1 cup of mozzarella, shredded 1 cup of gouda cheese, shredded 2 tablespoons of oregano or mixed herbs 1/2 teaspoon Himalayan sea salt 1 tablespoon coconut oil (to add to cauliflower base) and extra coconut oil for lining the baking tray/paper Method 1. Preheat oven to 180-200°C. 2. Process cauliflower until it resembles rice-like pieces. 3. Place cauliflower in a clean tea towel and squeeze out excess water. 4. Place cauliflower back in processor and add remaining ingredients and process until smooth consistency is formed. 5. Line a baking tray with baking paper and cover with coconut oil. 6. Pour mixture onto baking paper and shape into a thin layer or create individual mini pizza bases. 7. Bake for 15-20 minutes or until it starts to brown. 8. Remove from oven, layer with toppings of your choice, and bake for a further 10 minutes on 200°C. Mini salmon quiches These small bites are a great source of omega 3 fats and contain a variety of vitamins thanks to the different vegetables used, plus they have the appearance of party appetisers. Healthy food was never so tempting. Ingredients 200g salmon fillet, grilled and flaked 1/2 cup ricotta cheese/ cream cheese/goat's cheese/ coconut cream/mozzarella 1/2 cup pumpkin puree 1/4 cup steamed spinach or kale 1/4 cup medium onion, chopped and sautéed 2 tablespoons coconut flour or almond meal 4 eggs 1 cup almond or regular milk sea salt to taste 1/2 teaspoon mixed herbs or dill Method 1. Preheat oven to 180°C. 2. Grease a mini muffin tray or a quiche mould. 3. In a bowl, mix together flaked salmon, cheese, onion, steamed spinach, and flour. 4. In another bowl, beat eggs slightly, add the milk and herbs. 5. Pour egg mixture over salmon mix and stir thoroughly. 6. Bake for approximately 2035 minutes, depending on size of muffin or quiche mould. Pierce a knife in the middle to check at 25 minutes. Beetroot and spinach bliss balls The slightly sweet taste of beetroot binds surprisingly well with the dates and the shredded coconut. Add some coconut sugar and before you know it these small bliss balls will become the new favourite treat not only for your kids but yourself as well. Ingredients 1 cup dates, chopped 1/4 cup beetroot, finely grated 1/4 cup spinach, finely sliced and chopped 1 1/4 cup almond meal 1 cup finely shredded coconut 1-2 tablespoons chia seeds 1/3 cup coconut sugar (optional) 1/2 cup shredded coconut to roll balls in Method 1. Place spinach and beetroot into a high-speed processor and process until smooth. 2. Add remaining ingredients and process until smooth. 3. Roll into little balls and cover with shredded coconut. 4. Place balls in freezer and leave to set. Hummus A delicious and nutritious dip you can easily pack in the lunchbox with vegetable sticks of celery, carrot or cucumber. Ingredients 600g canned chickpeas, drained, rinsed 3 garlic cloves, crushed 100ml olive oil 2 tablespoons tahini paste 1 teaspoon ground cumin juice of 1 lemon 1/4 cup (60ml) water Method 1. Place chickpeas, garlic, olive oil, tahini paste, cumin and lemon juice in a food processor and process until combined. 2. Add 1/4 cup (60ml) of water and process again until quite smooth.
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