Platinum-Logo 

       

      "excellence in early childhood education"       

Randwick-02 9398 2000   Prestons-02 9608 8458   Clovelly-02 9665 4648

Platinum-Apply-Online
Facebook Balloon   Twitter Balloon    YouTube Balloon    This email address is being protected from spambots. You need JavaScript enabled to view it.  
English French German Italian Portuguese Russian Spanish

What do I cook tonight?

kidscooking5

So its 5pm, you’ve just arrived home from work, a day out or the school pick-up – happy hour is starting and the kids are crazy and hungry!  The last thing you feel like doing is cooking a healthy balanced meal for your kids, right?  This week, I will share with you a couple of easy, healthy, quick meals you can prepare for your family that are tasty and sure to impress!

Healthy Chicken Curry

INGREDIENTS

  • 750 gms chicken breast diced
  • 1 TBS coconut oil plus extra (can use extra virgin cold pressed olive)
  • 1 can coconut milk
  • 2 TBS lemon juice
  • 4 yellow onions - thinly sliced
  • 4 large cloves garlic minced
  • 1 large tomato diced
  • 2 TBS raw grated ginger
  • 1 TBS whole cumin seeds
  • 2 tsp ground coriander
  • 1 tsp turmeric powder
  • 1 tsp sea salt
  • Freshly cracked pepper

 

METHOD

  1. 1.In a large saucepan, heat coconut oil on medium heat
  2. 2.Add garlic, ginger and onions and sauté until browned
  3. 3.In the same pan, slide onion, garlic and ginger to one side and add more coconut oil if necessary to toast the cumin and coriander until they are browned
  4. 4.Mix all ingredients together in the pan and add chicken, turmeric, lemon juice, tomatoes, coconut milk, sea salt, and a few twists of freshly cracked pepper, stirring well
  5. 5.Cover and reduce heat to low, simmering for about 30 minutes
  6. 6.Serve with brown rice
  7. 7.Garnish with fresh coriander leaves and toasted almond flakes

 

Source: www.superchargedfood.com

NUTRITION

  • Chicken breast is low in fat & high in essential amino acids for growing bodies also low GI for lasting energy
  • Cumin, coriander and turmeric are great herbs,  Turmeric is highly anti-inflammatory
  • Tomatoes are high in the antioxidant lycopene (antioxidants help to reduce oxidative stress in the body caused by stress, pollution, poor diet etc)
  • Ginger is a great warming spice, great for weight loss, nausea & digestion
  • Coconut oil is full of health benefits, it is also stable to cook at a high heat, it won’t oxidate or go rancid like some other oils

Or.... How about something easy and healthy to throw in the lunch box as a nutritious snack?  These are a favourite in our house, especially now that the price of bananas is (slowly) on the decrease!

Oat & Date Cookies

INGREDIENTS

  • 200g (2 cups) rolled oats
  • 90g (1 cup) desiccated coconut
  • 150g dried pitted dates
  • 250g (1 cup) ricotta cheese
  • 115g (1/3 cup) maple syrup
  • 3 free-range or organic eggs
  • 6oml (1//4 cup cold-pressed oil of your choice)
  • 2 large ripe banana’s

 

METHOD

  1. 1.Pre-heat oven to 180c & line a baking tray with baking paper
  2. 2.Combine oats, coconut & datesa large bowl
  3. 3.In a separate bowl, beat eggs, ricotta, syrup, oil & mashed bananas until wellAdd this to the dry ingredients, stir well till the mix holds together
  4. 4.Drop 1 tablespoon of mixture at a time onto the tray, use a fork to flatten
  5. 5.Bake for 20 mins or until cooked through
  6. 6.Allow to cool for 10 mins before enjoying!

Source: Livwise Cookbook

NUTRITION

  • These cookies are a great alternative to one’s you can buy in a packet (full or additives and preservatives) or to one’s you buy from a cafe (usually packed with sugar)
  • The oats and dates provide loads of fibre essential for digestive health
  • Ricotta is a great low fat cheese option (better than butter or margarine in this instance) and is a great calcium source for growing bodies

Enjoy the cooking!  Please let me know if you have any questions, I’d love to chat!

Kim Holmes

Kim Holmes

Kim

Kim Holmes is Platinum Pre School's preffered Nutritionist, she writes specifically tailored articles for the Platinum Newsletter and advises our staff on questions related to childhood nutrition. 

STAFF SECTION
Email Login
Site Login
Career Applications

IMPORTANT INFO.
Child Protection
Privacy Policy
Copyright Policy

Platinum Pre School
is licensed by: NSW DEC Logo 28black29