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Main&Sides

- 1 cucumber- 1 or 2 kiri cheese (you can use any thick spread such as labneh as well)- sprinkle of sliced black olives

Ingredients:

Makes 4 Servings

Directions:

1. Cut the cucumber in half, length wise. Core the insides and toss them aside.

2. Spread the cheese inside the cucumber shells and sprinkle with black olives. You have got yourselves two boats!

1. Place 2 of the tortillas on a greased baking sheet2. Place the shredded cheeses in a small bowl and mix well3. Divide the salsa between 2 of the tortillas. Top both with half of the chopped vegetables and half of the cheese4. Top each with another tortilla to make 2 quesadillas 5. Lightly brush the tops of the quesadillas with melted butter6. Bake for 5 minutes or until the cheese is melted7. Cut each quesadilla into 4 pieces and wrap individually in aluminum foil.Place in preheated, stay-hot food containers.

- 4 large whole-wheat tortillas- 1/4 cup (25g) shredded cheddar cheese- 1/4 cup (25g) shredded Monterey jack cheese- 1/4 cup (60ml) mild salsa- 1/2 cup (75g) chopped vegetables like corn, mushrooms, or peppers (choose your favorites)- 2 tbsp (30g) butter melted

Ingredients:

Makes 4 Servings

Directions:

Veggie-licious QuesadillasCucumber Boats

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Submitted by Bookworms http://www.facebook.com/Bookwormsbh

- 1 green capsicum or yellow capsicum- 5 cherry tomatoes- 5 cubes of cheddar cheese- 2 ripe avocados,

Ingredients:

Makes 5 Servings

Directions:

1. Cut the capsicum in squares, wash and remove seeds.

2. Thread one of each colour in traffic-light sequence on a skewer.

3. To prepare the dip; In small bowl, mash avocados and sesame seeds, stir in lemon juice and salt.

4. Refrigerate leftovers.

- 100g grilled chicken- 1 cup finely chopped lettuce- 1 Bahraini bread- Chopped pickles, as desired- 3 tbsp of wholegrain mustard

Ingredients:

Makes 2 Servings

Directions:

1. Mix chicken, pickles and mustard in a bowl.

2. Place the chicken mix on the Bahraini bread.

3. Add lettuce over the chicken mix and roll the Bahraini bread over tightly.

Chicken Salad WrapTraff i c Light Skewers With Avocado Dip

- Squeeze of lemon- 1 tsp sesame seeds- 1/4 tsp salt- Few drops of extra virgin olive oil

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Submitted by Dr. Nada Jawahry Registered Dietician Royal Bahrain Hospital Submitted by Ghada Salem

- 125g couscous- 200ml hot vegetable stock- 25g pine nuts (roasted) - 4 tbsp raisins (soaked in hot water beforehand)- coriander for garnish- 1/2 lemon zested or juiced - 2 1/2 tbsp of Olive oil (optional)

Ingredients:

Makes 4 Servings

Directions:

1. Put the couscous in a medium sized bowl, pour the stock over the couscous, cover with a tight lid or cling film and leave it to stand for 5 minutes.

2. Meanwhile, toast the pine nuts in a dry pan for a few minutes, until golden brown.

3. Fluff up the couscous with a fork, add all the remaining ingredients (raisins, pine nuts, coriander, lemon zest and juice) and mix well to combine.

- 1/3 cup (50g) finely shredded cooked chicken- 1 stalk rocca (150g), trimmed, chopped finely- 1/4 avocado (50g)- 1/4 cup (60ml) mild salsa- 1 tsp lemon juice- 2 slices sandwich bread

Ingredients:

Makes 1 Serving

Directions:

1. Combine chicken, celery, avocado and lemonjuice in a small bowl.

2. Sandwich chicken mixture between breadslices; cut as desired.

3. Pack sandwich in lunchbox with a freezer brickor frozen drink.

Chicken, Celery & Avocado sandwichCouscous with Black Raisins and Pinenuts

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Submitted by Anita Menon, Ownerof www.sliceofmylyfe.wordpress.com

- 8oz brown pasta - 50g raisins- 113g fresh mix capsicum - salt and pepper - 113g crumbled feta cheese - 2 tsp olive oil- 113g diced red onion- 340g chopped baby spinach leaves- 1 clove garlic, minced - 1/2 tsp dijon mustard

Ingredients:

Makes 4 Servings

Directions:

1. Cook the pasta according to the directions on the packet.

2. Drain the pasta and rinse under cold water, put in the refrigerator to chill.

3. In a large bowl, toss together the chilled pasta, capsicum, feta cheese, onion, and raisins.

4. In a small bowl whisk the oil, garlic and mustard.

5. Pour the dressing over the pasta salad and toss to combine. Season with salt and pepper, to taste.

- 4 cans tuna in sunflower oil- 2 eggs- 2 small or 1 large onion- 1/2 lemon juiced- 5 tbsp flour- 100ml milk- salt and pepper- herbs of your own choice: e.g. rosemary, coriander, basil

Ingredients:

Makes 20 Servings

Directions:1. Put the tuna in a strainer and press out the oil.

2. Chop the onion in a blender.

3. Put the tuna in a bowl and mix with all the ingredients.

4. Stir around with a hand mixer till you have a soft mixture.

5. Roll 20 small balls and put them on a lined baking sheet with parchment paper. 6. Turn on the oven at 225F and bake the tuna balls for 15 minutes in the middle of the oven.

Tuna BallsBrown Pasta Salad

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Submitted by Carina Birkebæk Nielsen

- 5 red capsicum sticks- 5 carrot sticks- 5 celery sticks- 5 cucumber sticks

Ingredients:

Makes 5 Servings

Directions:

1. Drain chickpeas and set aside liquid from can.

2. Combine remaining ingredients in blender or food processor.

3. Add 1/4 cup of liquid from chickpeas. Blend for 3 to 5 minutes on low until thoroughly mixed and smooth.

4. Refrigerate leftovers.

- 300g flour - 2 tsp baking powder- 1/2 tsp sweet paprika - 80g butter- 1 egg - 250ml milk- 120g turkey sausage- 180g grated cheddar or mozzarella cheese- You can add chopped basil or parsley

Ingredients:

Makes 12 Servings

Directions:

1. Mix flour, baking powder and paprika together, rub in butter.

2. Stir in the finely chopped turkey and cheese, then add the egg and milk.

3. Grease the muffin pan and bake at 180C degreesfor approximately 15 minutes.

Turkey & Cheese Muff insVegetables Sticks With Hummus Dip

For hummus dip:- 1 can of chickpeas- 1/4 cup liquid from can of chickpeas- 3-5 tbsp lemon juice (depending on taste)- 1 1/2 tbsp tahini- 1 tbsp flaxseeds- 1/2 tsp salt- 2 tbsp olive oil

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Submitted by Marianne Mussi Gourmet cooking classes and Catering in Bahrain

- 4 oz (115g) broccoli- 4 oz (115g) cauliflower- 8 oz (225g) asparagus- 1/2 cup (120ml) ready made low-fat ranch dressing

Ingredients:

Makes 2 Servings

Directions:1. Bring a medium pot of water to boil. While thewater is heating, cut the stems off the broccoli andcauliflower so that you just have the florets. breakthe florets into bite-size pieces.2. Add the broccoli and cauliflower to the boilingwater. Cook for 2 minutes or until the broccoliturns a vibrant green.3. Scoop the vegetables out of the pot with ahandleheld strainer. Place under running waterto cool.4. Cut the bottoms off the asparagus spears and then add to the boiling water. Cook for 2 minutes.5. Strain the asparagus and immediately run undercold water.6. Place in food storage containers and pack with small containers of ranch dressing.

- white sliced bread- 1 slice of cheese- beef salami- 2 cheese balls made from triangular cheese- dill pickles- lettuce

Ingredients:

Makes 1 Serving

Directions:

1. Place a slice of cheese on the bread without crust

2. Decorate it with two flowers of beef salami and two balls of cheese. 3. The stems of the flowers are made from strips of dill pickles and a piece of lettuce to simulate the grass.

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Beef Salami & Cheese SandwichVegetable Forest & Ranch Dressing

RANCH

Submitted by Ole Ole Bahrain Catering

- 1/2 cup peas - 1 carrot cut into small pieces - 2 red peppers, sliced - 2 yellow capsicum sliced - 350g broccoli - 150g penne pasta- 3 tbsp vinegar - 2 tbsp mayonnaise- 1 tbsp mustard - 1/2 tsp cumin - 3 tsp thyme - 1 1/2 tsp salt - 3/4 tsp pepper

Ingredients:

Makes 4 Servings

Directions:

1. In a pan filled with water, put carrot and peas and boil until cooked and drain. In another pan filled with water, put broccoli and boil until cooked, drain and cut into small flowers.

2. In a salad bowl, add cooked vegetables and colored peppers and mix together. Cook pasta and add to the salad bowl.

3. In a small bowl, put mayonnaise, mustard, vinegar, cumin, thyme, salt and pepper and mix well.

4.Add the mayonnaise mixture to the salad and combine.

- 4 eggs- 1/4 cup (60ml) low-fat milk- pinch salt- 6 asparagus spears- 6 slices American cheese- vegetable oil cooking spray

Ingredients:

Makes 6 Servings

Directions:1. In a small bowl, whisk together the eggs, milk and salt until foamy.

2. Chop the asparagus and tear the cheese into small pieces , set aside.

3. Spray a 6-cup muffin pan generously with cooking spray.

4. Divide the egg mixture evenly among the muffin tins and top with the asparagus and cheese. Bake for 10 to 12 minutes.

5. Leave to cool for 5 minutes and then flip over to release from the tins. Wrap each frittata in parchment paper or cling film.

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Cheesy Frittata Pasta Salad with Broccoli

Treats

- 1 cup (225g) unsalted butter - 2 eggs- 2 cups (400g) brown sugar - 2 tsp (10ml) vanilla- 1 ½ cups (190g) self-raising flour- 1 cup (140g) oat bran flour or whole-wheat flour- 1 cup (170g) chips (chocolate, carob, butterscotch you choose!)

Ingredients:

Makes 24 Servings

Directions:Preheat the oven to 350F (180C)1. Melt the butter in a medium saucepan over a medium heat.2. Remove from the heat and mix in the brown sugar. Stir until the sugar has melted.3. Mix in the eggs and vanilla4. Gradually add the flour and stir until well combined.5. Add the chips of your choice! Stir to evenly distribute the chips.6. Spread the batter into a greased 9-inch (23cm) baking dish. You can use a greased muffin tin too.7. Bake for 25 minutes, or until the tops are a light golden brown.8. Allow to cool before cutting into squares. Store in an airtight container to keep fresh.

Ingredients:

Makes 8 Servings

Directions:

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Choose-a-Chip Blondies Wholemeal Banana Berry Mini Loaves

- 250g wholemeal self-raising flour - 2 eggs- ½ tsp salt - 185g banana, mashed-100g mixed berries (fresh or frozen) - 1 tsp cinnamon- 150g light soft brown sugar - 110g butter plus a little extra for greasing tins- 1 tsp vanilla essence - 2 tbsp milk - Berries or sunflower seeds and linseeds to decorate

Preheat oven to 360F (180c).

1. Sift flour, cinnamon and salt into a bowl and set aside.2. In a separate bowl, beat butter and sugar for 2 minutes.3. Add the vanilla and then the eggs, one at a time. Beat well after each addition.4. Sift the flour again into the wet mixture, a little at a time, and fold until it is fully incorporated.5. Gently fold in the mashed banana and the berries. If mixture seems too thick, add the milk a little at a time.6. Fill the greased tins (140-150ml tins) so they are three quarters full and decorate by placing a few berries or some seeds on top of each loaf.7. Bake for 35 minutes until a skewer inserted in the middle comes out clean.

Submitted by Amy from www.appetitefordiscovery.comSubmitted by Dina Fityani

- 2 cups gluten-free all-purpose baking flour- 2 tsp baking powder - 1/2 cup canola oil- 2 tsp baking soda - 2/3 cup agave nectar- 1 tsp kosher salt -2/3 cup rice milk- 1 tsp xanthan gum - 1 tsp vanilla extract- 1 tsp ground cinnamon- 1 cup fresh blueberries

Ingredients:

Makes 12 Servings

Directions:Preheat the oven to 325F (160C). 1. Line a standard 12 cup muffin tin with paper liners.2. In a medium bowl, whisk together the flour, baking powder, baking soda, salt, xanthan gum and cinnamon. 3. Add the oil, agave nectar, rice milk and vanilla to the dry ingredients and stir until the batter is smooth. 4. Using a plastic spatula, gently fold in the blueberries just until they are evenly distributed throughout the batter.5.Fill each muffin cup until it is almost full. Bake the muffins on the center rack for 22 minutes, rotating the pan 180 degrees after 15 minutes. 6. Let the muffins stand for 15 minutes, then transfer to a wire rack and cool completely. Store the muffins in an airtight container at room temperature for up to 3 days.

- 2 avocados pitted and peeled - 3 eggs- 1/2 cup (120ml) orange juice - 1 tsp vanilla- 3/4 cup (150g) granulated sugar- 3/4 cup (150g) brown sugar- 3/4 cup (180ml) vegetable oil- 2 cups (220g) shredded zucchini- 2 cups (280g) oat bran flour or whole-wheat flour - 2 cups (260g) self-raising flour

Ingredients:

Makes 18 Servings

Directions:Preheat the oven to 325F (160C).1. In a food processor, puree the avocados and orange juice until smooth. Transfer the avocado mixture to a medium mixing bowl.

2. Add the sugars, oil and eggs to the avocado mixture and mix with an egg beater on medium speed until light and fluffy, about 2 minutes.Add the zucchini and vanilla and mix for 2 more minutes.

3. Add the flours. Mix well by hand.

4. Line 18 cups of 2 muffin tins with paper liners and fill each half-full of batter. Bake for 25 minutes or until golden brown.

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Gluten-Free Blueberry Muff ins Zucchini Cupcakes

Submitted by Organic Food & Cafe

- 2 cups rolled oats - 1 egg, beaten- 3/4 cup packed brown sugar - 1/2 cup honey- 1/2 cup wheat germ - 3/4 tsp salt- 3/4 tsp ground cinnamon - 1 cup all-purpose flour- 3/4 cup raisins (optional)- 1/2 cup vegetable oil- 2 tsp vanilla extract

Ingredients:

Makes 12 Servings

Directions:Preheat the oven to 350F (175C).

1. Generously grease a 9 x 13 inch baking pan. 2. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins and salt. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands.

3. Pat the mixture evenly into the prepared pan. 4. Bake for 30 to 35 minutes in the preheated oven, until the bars begin to turn golden at the edges.

5. Cool for 5 minutes, then cut into bars while still warm. Do not allow the bars to cool completely before cutting or they will be too hard to cut.

- 6 eggs - 500g sugar- 500ml vegetable oil - 750g cake flour- 10ml baking powder - 10ml cinnamon- 10ml mixed spice - 5ml Salt- 500g grated carrots- 250g chopped walnuts- 100g flaked almonds- 250g tinned pineapple

Ingredients:

Makes 4 Servings

Directions:Preheat oven to 362F (180)C

1. Cream eggs and sugar together adding oil slowly.2. Sift dry ingredients together and add to egg mixture.3. Add carrots, nuts and chopped pineapple and mix well.4. Put into muffin paper cups.5. Bake for 15 to 20 minutes. Check with skewer to see if cooked. Remove and let cool.- For Icing you will need 125g Cream cheese, 60g Margarine/butter, 500g Icing sugar,10ml Vanilla essence.1. Put marge/butter in mixer and mix at slow speed.2. Gradually add the icing sugar. Once icing sugar is added mix at a high speed.3. Add the cream cheese into the mixer and beat at a high speed for 1 minute. Mixture should be light and fluffy. Pipe onto muffins and enjoy.

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Playgroup Granola Bars Carrot Cupcakes

Submitted by Maya Delices, artisan patisserie for all your cateringneeds (Tel +973 177 22 644 )

- 1 1/2 cups pumpkin puree- 1 (12 fl oz) can evaporated milk- 2 eggs- 3/4 cup white sugar- 1 tbsp all-purpose flour- 1/2 tsp salt- 1 1/4 tsp vanilla extract- 1/2 tsp ground cinnamon- 1 (9 inch) unbaked pie crust

Ingredients:

Makes 6 Servings

Directions:Preheat oven to 450F (230C). 1. In a large bowl, combine pumpkin, evaporated milk, eggs, sugar, flour, salt, vanilla and cinnamon.

2. Pour filling into pie shell.

3. Bake for 20 minutes then turn oven temperature down to 350F (175C) and continue baking for 40 further minutes or until a knife inserted in center comes out clean.

4. Cool completely on a wire rack before serving.

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- 2 cups self-raising whole wheat flour- 2 tsp baking powder - 2 tbsp molasses sugar- 100g dried apricots, finely chopped- 1 banana, mashed with 1 tbsp of orange juice- 1 tsp finely grated orange rind- 1 ¼ cups skimmed milk - 1 egg, beaten- 3 tbsp corn oil - 2 tbsp rolled oats- Marmalade or honey to spread

Ingredients:

Makes 4 Servings

Directions:1. Place 10 paper muffin cases in a patty pan and preheat oven to 390F (200C).2. Sift baking powder and flour into a mixing bowl. Add any husks that remain in the strainer back into the bowl.3. Stir in sugar and apricots.4. Make a well in the center and add banana, orange rind, milk, beaten egg and oil. Mix together to form a thick batter.5. Divide batter evenly in the 10 muffin cups.6. Sprinkle with few rolled oats and bake in oven for 25 to 30 minutes.7. Once baked, muffins can be served with marmalade or honey.

Vanilla Pumpkin Pie Fruity Muff ins

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Submitted by Dr. Dr: Nada JawaheryRegistered Dietician Royal Bahrain Hospital

JuicesBlend

All juices and smoothie recipes are submitted by Dessange.What a lovely way to pack extra vitamins into your child’s daily lunch box.

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Green Energizer Bunny

The Green Carrot

• 2 apples• 1/2 cucumber• 1/2 lemon (peeled)• 1/2 cup of kale• 1/2 cup of spinach• 1/4 bunch of celery• 1/4 bulb of fennel• 1” of ginger• 1/4 head of romaine lettuce

• 1 cup of spinach• 1/2 cucumber• 2 stalks of celery including leaves• 3 carrots• 1/2 apple

This combination is very efficient in soothing the pain of heartburn. These highly alkaline

ingredients neutralize the acidic environment, are very cleansing and restorative.

Heartburn Reliever• 1 Cup Spinach• 6 Carrots

This one will keep you on your toes for hours!

Juice cucumbers with their skins on. The dark green skin is a great source of chlorophyll that can

help build red blood cells

Directions for the below recipes: Using electric juice extractor, press all ingredients in the juicer. Whisk to combine.

The color of this one alone will make your smile even larger. This is packed with flavor and will

keep you coming back for more.

This one is a great treat for those with a sweet tooth. Consumption

of berries will reduceyour cravings for unhealthy sweets.

• 2 beets, (including greens optional)• 2 carrots• 1 apple, quartered and cored• 1 “ of ginger

A Beet Beauty

The Red Racer • 1 cup raspberries• 1 cup strawberries• 2 oranges• 2 apples

For a quick wake me up and great flavor.

Apple Zinger • 2 1/2 apples• 1/2 cucumber• 1 “ of ginger

Apple Green Grape• 3 granny smith apples, quartered and cored• 1 cup seedless green grapes• 1 thin wedge lemon, peeled

Simply delicious! These flavors were made to be together. The combination of grapes and apples is one of my favorites.

Directions for the below recipes: Using electric juice extractor, press all ingredients in the juicer. Whisk to combine.

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Razzy-Blue Smoothie

Kiwi Strawberry Smoothie

• 1 banana• 16 whole almonds• 1/4 cup rolled oats• 1 tbsp flaxseed meal• 1 cup frozen blueberries• 1 cup raspberry yogurt• 1/4 cup grape juice• 1 cup buttermilk

. 1 banana

. 6 strawberries

. 1 kiwi

. 1/2 cup vanilla frozen yogurt

. 3/4 cup pineapple and orange juice blend.

1. Peel the banana and cut into 1/2-inch chunks. 2. Chill in freezer until solid, about 2 hours. 3. Place the almonds, oats, and flaxseed meal into a blender; pulse until finely ground. 4. Add the frozen banana, frozen blueberries, yogurt, grape juice, and buttermilk; puree until smooth.

Directions:Place the banana, strawberries, kiwi, vanilla frozen yogurt, and pineapple and orange juice blend in a blender until smooth.

Directions:

Nutritional Information: Amount Per Serving Calories: 262 | Total Fat: 6.5g | Cholesterol: 8mg

Nutritional Information: Amount Per Serving Calories: 204 | Total Fat: 0.5g | Cholesterol: 2mg

Preparing tipsSafety First!Keeping food cool is key in our hot environment, to avoid the risk of food poison-ing.• Choose an insulated lunch box or one with a freezer pack, or include a wrapped frozen water bottle to keep thelunch box cool.• Follow hygienic food preparation methods. This is especially important when food will be stored in thelunch box for many hours before eating.• Avoid nuts in case of allergies in other children in the class.• Send your child with hand wipes in their bag, to ensure cleanliness when eating.

Get organized• Work out your child's school lunch menus for a week.• Shop for the whole week's lunches in one go.• Buy fresh sliced bread and bread rolls and freeze. In the morning remove from the freezer enough slicesfor your children’s lunches, and defrost.• Prepare fruits fresh cut and vegetable sticks a night before and keep it in air tight containers. This will saveyou time in the morning.• Keep chicken leftovers in air tight containers to use it for chicken sandwiches.• Children who help choose and prepare their own lunch are more likely to eat it; give your child 2 optionsand get him/her to choose one.• Cut sandwiches into different shapes, such as squares, triangles, animal shapes, finger kids like different shapes

• Cream cheese and cucumber.• Marmite and cucumber.• Marmite and cheese..• Chopped hard-boiled egg with light mayonnaise and chopped chives.• Hummus with grated carrot and cucumber.• Cheese and lettuce.• Cream cheese and smoked salmon.

Quick Sandwiches suggestions

• Tuna and sweetcorn.• Tuna and cucumber.• Cream cheese and thinly sliced apple.• Chicken, sweetcorn and tomato.• Turkey ham, cheese and coleslaw.• Turkey bacon, lettuce and tomato.• Turkey with pineapple cottage cheese.

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Time Management for Busy Mums

Being a Mum can sometimes feel like taking on a dozen or more jobs all at the same time, including carer, driver, cleaner, chef, entertainer, nurse, bank, artist, teacher, and not to mention being on call 24 hours a day!It can be a real challenge to give our kids the time and attention that they deserve, as well as fit in all the other demands of day to day life. To help make the most of your time, follow our tips on how to have good Time Management skills.Be organized•Plan what you need to do in a day or a week. Make sure that you know what tasks you have to get completed, and by when, and make a list either on paper or on your handheld. Keep the list with you, and tick tasks off as you complete them. Be realistic about what you can achieve on any given day - you are not Super Mum!Prioritize•Work out what the most important things are that you need to do this week, and highlight them on your list. Make sure that you give these tasks enough time and attention, don’t leave them until the end of the week.Get into a routine•Having a daily/weekly routine can free up extra time for you. If you set aside a whole morning, for example, to do household paperwork/emails/bill payments etc, every week, then you don’t need to worry about addressing these things for the rest of the week. You probably know your children’s routine very well (school/clubs/hobbies), so build your own routine around that.Learn to say ‘No’•There will be a limit to the amount that you can take on. Learn what your limit is, and then have the strength to say ‘No’ to any extra demands on your time. Is what is being asked of you more or less important that other things that you have on your plate? If it is less important, then say ‘No’.Make time for your kids•No matter how busy you are, try and make space for some uninterrupted ‘fun’ time with your kids. Set aside time to play with them, read with them, talk with them. This is, after all, the joy of being a Mum!Take care of yourself•And you are important too! Try to have some time set aside each week where you can do what YOU want - have a relaxing bath, take a yoga class, go for a run, read a book...... recharging your own batteries will enable you be a more effective and happier Mum!

Check out www.mumsinbahrain.net for more ideas on things to do with your kids, and how to spend your “me” time!

Written By Ghada Salem, Lucy Palmer and Daniela Burt

dients:

Weights & measurements Pan measurements- muffin pans mini 30ml = 1 1/2 Tbs regular 1 80ml = 1/3 cup regular2 125ml = 1/2 cup Texas 180ml = 3/4 cup - cake pans 20cm springform cake pan = 8 inch 20cm square cake pan = 8 inch 23cm springform cake pan = 9 inch 25cm springform cake pan = 10 inch

Liquidsmetric cup imperial 30ml = 1 fl oz 60ml = 1/4 cup = 2 fl oz 80ml = 1/3 cup = 3 1/2 fl oz 100ml = 2 3/4 fl oz 125ml = 1/2 cup = 4 fl oz 150ml = 5 fl oz 180ml = 3/4 cup = 6 fl oz 200ml = 7 fl oz 250ml = 1 cup = 8 3/4 fl oz 310ml = 1 1/4 cups = 10 1/2 fl oz 375ml = 1 1/2 cups = 13 fl oz 430ml = 1 3/4 cups = 15 fl oz 475ml = 16 fl oz 500ml = 2 cups = 17 fl oz 625ml = 2 1/2 cups = 21 1/2 fl oz 750ml = 3 cups = 26 fl oz 1L = 4 cups = 35 fl oz 1.25L = 5 cups = 44 fl oz 1.5L = 6 cups = 52 fl oz 2L = 8 cups = 70 fl oz 2.5L = 10 cups = 88 fl oz

Mass (weight) 10g = 1/4oz 15g = 1/2oz 30g = 1oz 60g = 2oz 90g = 3oz 125g = 4oz (1/4 lb) 155g = 5oz 185g = 6oz 220g = 7oz 250g = 8oz (1/2 lb) 280g = 9oz 315g = 10oz 345g = 11oz 375g = 12oz (3/4 lb) 410g = 13oz 440g = 14oz 470g = 15oz 500g = (1/2 kg) = 16oz (1 lb) 750g = 24oz = (1 1/2 lb) 1kg = 32oz = (2 lb) 1.5kg = 48oz = (3 lb) 2kg = 64oz = (4 lb)

Metric cup & spoon sizes- cup metric 1/4 cup = 60ml 1/3 cup = 80ml 1/2 cup = 125ml 1 cup = 250ml - spoon metric 1/4 teaspoon = 1.25ml 1/2 teaspoon = 2.5ml 1 teaspoon = 5ml 2 teaspoons = 10ml 1 tablespoon = (4 teaspoons) 20ml

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