Healthy and yummy meals for kids

1. Gluten-free waffles

Ingredients:

• 100 g gluten-free oatmeal
• 30 g rice flour
• 4 eggs
• 200 ml coconut milk (beverage)
• a pinch of sea salt
• a pinch of baking soda
• 1 teaspoon honey
• 1 tablespoon coconut oil

Preparation:

Mix all the ingredients. Grease the waffle  iron and pour the batter on it. Bake for a few minutes until golden. I recommend serving such waffles with home-made jams, preserves or mixed fruit.

 

2. Home-made raspberry and banana ice cream

Ingredients:

• 100 g raspberries
• ½  a banana
• 2 tablespoons coconut milk
• 1 tablespoon desiccated coconut
• ¼ teaspoon vanilla extract

Preparation:

Slice the banana and freeze overnight along with the raspberries. Then blend the fruit with coconut milk and vanilla extract and freeze again. Transfer to a cup and sprinkle with coconut.

 

3. Turmeric, peach and banana cocktail

Ingredients:

• 1 peach
• ½ cup thick coconut milk
• 1 banana
• 1 teaspoon turmeric
• ½ teaspoon cinnamon
• ½ teaspoon ginger
• 1 teaspoon linseed

Preparation:

Blend all the ingredients.

 

4. Carrot and chocolate cream soup

Ingredients:

• 700 g carrots
• 3 cups vegetable stock
• a piece of ginger
• ½ an onion
• 1 garlic clove
• 1 tablespoon ghee
• a pinch of turmeric
• a pinch of cinnamon
• a pinch of basil
• a pinch of sweet paprika
• a pinch of pepper
• a pinch of sea salt
• 2 pieces of dark chocolate
• 1 tablespoon sunflower seeds
• 1 teaspoon coconut sugar

Preparation:

Finely chop the onion. Press the garlic and grate the ginger. Then stew it all in a pan with ghee. Now peel and cut the carrot into small pieces and add it to the pan. After 5 minutes pour in the stock, add spices and coconut sugar. Boil until the carrot is tender. Blend all the ingredients. Sprinkle with grated chocolate and sunflower seeds.

 

5. Fruit bowl with granola

Ingredients:

• 4 tablespoons acai
• 1 tablespoon cocoa
• 1 cup raspberries
• 1 banana
• 1 cup blueberries
• 1 cup coconut waters
• ½ cup coconut milk (canned)
• 1 teaspoon maple syrup
• ½ cup granola
• several blueberries, blackberries and banana slices – for decoration
• a few hazelnuts

Preparation:

Put the fruit, coconut water, maple syrup, acai berries, cocoa and coconut milk in the blender and blend. Transfer the mixture into a bowl, sprinkle with granola, nuts and decorate with fruit.

Granola

Ingredients:

• 1 cup gluten-free oat flakes
• 1⁄3 cup almonds
• 1⁄3 cup hazelnuts
• ½ cup sunflower seeds
• ½ cup desiccated coconut
• ½ cup raisins ( soaked in hot water for about 20-30 minutes)
• 2 tablespoons coconut oil
• 2 tablespoons honey
• a pinch of cinnamon
• a pinch of cardamom
• a pinch of turmeric
• a pinch of  black pepper

Preparation:

Wash all ingredients thoroughly (apart from dried fruit and desiccated coconut). Put the mixture on a baking sheet lined with parchment paper. Bake for 20-30 minutes at 160 ℃ and stir several times while cooking. At the end, add the dried fruit and desiccated coconut.

 

6. Baked chicken/ turkey chops with vegetables

Ingredients:

• 300 g turkey or chicken breast
• 2 eggs
• 1 carrot
• ½ zucchini
• ½ onion
• 1 garlic clove
• a pinch of thyme
• a pinch of  cayenne pepper
• a pinch of sea salt
• a pinch of sweet pepper
• 1 teaspoon dried or fresh dill
• 1 tablespoon cornflour

Preparation:

Preheat the oven to 180 ℃. FInely chop the meat, put in a food processor with the egg, grated carrot and zucchini (dried with paper towel), spices and cornflour. Form chops and put them in small tins. Bake for about 25  minutes with the fan on.

 

7. Banana pancakes

Ingredients:

• 1 avocado
• 2 bananas
• 1 egg
• 1 tablespoon ghee
• 5 tablespoons boiled rice
• 1 tablespoon Spinach LIO Shake (optional)

Preparation:

Blend all ingredients. Fry pancakes on melted butter, several minutes on each side, with the lid on, until golden.

 

8. Vegetable pancakes

Ingredients:

• 3 tablespoons boiled white buckwheat
• 1 small sweet potato (cooked)
• 5 broccoli florets
• ½ zucchini
• 1 tablespoon coconut/potato flour
• 1 egg
• 1 tablespoon ghee

Preparation:

Mix and mash all the ingredients with a fork (except for the ghee) Melt the butter in a pan and fry the pancakes over low heat.

 

9. Semisweet muffins with spinach

Ingredients:

• 60 g rice flour
• 60 g desiccated coconut
• 100 g potato flour or cornflour
• 4 tablespoons Spinach Lio Shake or 100 g fresh spinach
• 3 tablespoons coconut oil
• 100 ml coconut milk
• 2 eggs
• 6 teaspoons coconut sugar
• 4 dates
• 1 teaspoon any gluten-free flour
• a pinch of sea salt
• a pinch of cinnamon
• a pinch of cardamom

Preparation:

Soak the dates in hot water for 20 minutes. mix and blend all the ingredients. Transfer the dough into muffin moulds and bake in the oven for 25 minutes at 180℃. Sprinkle the muffins with one teaspoon of Spinach Lio Shake.

 

10. Chia pudding with desiccated coconut and fruit

Ingredients:

• 2 tablespoons chia seeds
• 250 ml coconut milk
• 2 tablespoons desiccated coconut
• 1 teaspoon honey
• 1 apple, diced
• several raisins
• 1 handful of blueberries
• 2-3 walnuts

Preparation:

Mix the chia seeds, coconut milk, desiccated coconut and honey. Refrigerate the pudding for a few hours. Decorate it with fruit and walnuts.