LIFESTYLE

Zoe Bingley-Pullin’s brain-boosting recipes for kids

19 August, 2018 . 0

From cinnamon-scented oats to lunchbox-friendly salmon muffins, brain food is the focus in these healthy recipes from Zoe Bingley-Pullin, as seen on House of Wellness TV.

Chia, oat and seed porridge with apple and cinnamon compote (vegan)

Ingredients

1 cup whole rolled oats
3 tbs chia seeds
2 cups plant-based milk of choice
3 fresh dates, sliced finely
1/3 cup mixed nuts and seeds
½ punnet fresh blueberries

Compote

2 apples, peeled and cored, cut into small cubes
¼ tsp cinnamon, ground
1/3 cup water – extra if needed
½ tbsp honey, pure maple syrup or brown rice syrup
Pinch pure vanilla bean paste/essence

Method

Step 1.
For the compote place all ingredients in a small saucepan and cover with a lid. Cook on low heat, stirring every 10 minutes until apple has completely broken down and water has been absorbed, taste for sweetness.

Step 2.
To make the porridge, combine oats, chia seeds, milk and dates in a saucepan, simmer over a low heat, stirring constantly until the milk is absorbed and oats are cooked, add extra milk if necessary. Spoon into bowls. Top the porridge with a spoonful of compote, blueberries and nut/seeds.

Step 3.
Top the porridge with a spoonful of apple compote, blueberries and nuts/seeds.

Serves 3-4

Surprise Japanese Rice Balls

japanese rice balls

Ingredients

2 cups short-grain brown rice
3 cups water
1 cup grated carrot
1/2 bunch chives, finely chopped
1 tbs tamari/soy sauce
½ cup mix of black and white sesame seeds

Fillings

2-3cm cubes of avocado, drizzled with lemon juice
2-3cm cubes of tofu, cooked
2 tsp of a mix of salmon mashed with avocado

Method

Step 1.
Place rice and water in a saucepan, cover with a lid, bring to the boil and simmer over low heat for approximately 45-60mins. Once the rice has absorbed all of the water, remove rice from heat, and let rest until cooled.

Step 2.
Transfer rice to a large bowl, add carrot, chives and soy, mix well.

Step 3.
Take a handful of rice using wet hands and start to shape into a ball in the palm of your hand, place filling in the centre and work rice around the filling until you have a ball. Roll the ball in a mix of sesame seeds placed on a baking tray.

Step 4.
Repeat process until all the rice has been used. Cover and refrigerate for 30 mins.

Makes 15-18

Salmon and Pumpkin ‘Muffins’

salmon and pumpkin muffins

Ingredients

200g cooked salmon – canned or hot smoked
6 free-range eggs, whisked
¼ cup plant-based milk of choice
1 small piece of pumpkin, peeled and diced into 2-3cm cubes
1 punnet cherry tomatoes, cut in half
1 tbs extra virgin olive oil
1 leek, outer leaves removed, washed and finely sliced
1 clove garlic, crushed
1 cup kale, finely chopped
½ bunch dill, finely chopped – or an alternative herb
½ cup almond meal

Method

Step 1.
Preheat oven to 180C and place pumpkin and cherry tomatoes on a lined baking tray, drizzle with olive oil and roast for 20-30 mins until soft. Set aside to cool.

Step 2.
For the muffins, place a patty-pan in the holes of a muffin tray. In a small saucepan, heat extra virgin olive oil and cook leek until translucent. Add garlic and fry off for 1-2 mins, add kale and gently stir until wilted, take off the heat and set aside.

Step 3.
In a bowl, whisk the eggs with the milk and add almond meal. Fold through the salmon, cooked pumpkin, roasted tomatoes, leek and kale mixture and herbs and mix well. Pour mixture equally between the patty-pans and bake for 10-15 mins until set in the centre.

Serves 6-8