My Yummy Lunchbox by Mums in Bahrain

  • View
    215

  • Download
    2

Embed Size (px)

DESCRIPTION

It's back to school time! Most children have a school day of up to seven hours. During that time they need to be offered healthy foods that fuel their mind and body, providing them with sustainable energy to last until the end of the school day. Providing foods that are tempting and interesting can be a constant struggle for a busy parent. To help provide inspiration for parents who wants to give their children an interesting and healthy lunch box, the Mums in Bahrain team have put together a variety of recipes, suggestions and tips that will help you to provide your child with enjoyable meals and snacks.

Text of My Yummy Lunchbox by Mums in Bahrain

  • MumsBahrain

    In

    www.mumsinbahrain.net6th Edition

    September 2014

    Back to School Fr

    ee Edition!

    by Mums In BahrainMY YUMMY LUNCHBOX

  • Its back to school time! Most children have a school day of up to seven hours. During that time they need to be offered healthy foods that fuel their mind and body, providing them with sustainable energy to last until the end of the school day. Providing foods that are tempting and interesting can be a constant struggle for a busy parent.

    To help provide inspiration for parents who wants to give their children an interesting and healthy lunch box, the Mums in Bahrain team has put together a variety of recipes, suggestions and tips that will help you to provide your child with enjoyable meals and snacks.

    The recipes included in this book have been provided by Mums in Bahrain members, restaurants and food bloggers in Bahrain. We hope you will enjoy them!

    Special thanks go to Royal Bahrain Hospital for their continued support in sponsoring our MIB recipe books.

    We would love to hear from you! If you have any recipes or tips that you would like to share, please email us at mib@mumsinbahrain.net

    FREEZABLE

    FINGER FOOD

    QUICK COOKING

    KEY

    Many thanks go to all of the people who have

    contributed recipes and ideas for this book.

    Special thanks to Lucy Palmer, and to

    Danielle Lucas for the Design and Artwork. www.lucasdesign.meG. Salem

    Back to School!

  • INGREDIENTS cup water or chicken stock1 tablespoon olive oil cup quinoa500g (17oz) chicken mince (breast or leg) cup rye or buckwheat breadcrumbs1 teaspoon fresh parsley, finely chopped teaspoon fresh thyme, finely chopped cup finely grated cheese, such as parmesan or cheddar3 tablespoons butter, melted (optional)

    1 Preheat the oven to 200C (390F) and line a

    tray with baking paper.

    2 In a small saucepan, bring the water or chicken

    stock and quinoa to a boil, then add olive oil.

    Reduce to a simmer, cover and cook for 10

    minutes. Turn off the heat but leave the saucepan

    on the hot plate for another 5 to 10 minutes.

    Remove the lid, fluff with a fork, and set aside

    to cool. Mamas tip: you can toast the quinoa for

    5 minutes before simmering to give it a more

    nutty taste.

    3 In a medium bowl, combine the minced chicken

    and quinoa, mixing together thoroughly. In a

    separate bowl combine the breadcrumbs, cheese

    and herbs.

    4 Using your hands, create tablespoon-sized balls

    of the meat and quinoa mixture (around 1cm

    thick) and dip into the breadcrumbs. Place the balls

    on the baking tray and gently squash to flatten

    into a nugget shape. Brush with butter (if using).

    5 Bake for 10 to 15 minutes, then turn each

    nugget and bake for a further 10 minutes, or until

    chicken is cooked through and nuggets are golden brown.

    MAMAS QUINOA & CHICKEN NUGGETS

    Cauliflower or carrot can be added for extra veggies!

    6

    METHOD

    Subm

    itte

    d by

    Vill

    amam

    as

  • INGREDIENTS300g (10oz) pizza dough mix1 tablespoon olive oil1 red pepper, chopped1 yellow pepper, chopped175g (6oz) salami1 large tomato, chopped teaspoon dried herbs150g (5oz) mozzarella cheese, cubed or grateda little flour for dusting

    1 Make up the pizza dough according to the packet instructions (or make from scratch).

    2 On a lightly floured surface, divide the dough into 8 even pieces. Roll each piece into a circle approximately 20cm (8in) in diameter. Keep covered with cling film.

    3 Heat the olive oil in a frying pan, and add the peppers, stirring for around 5 minutes until softened. Add the salami, cooking for a minute or two, then add the chopped tomato. Continue cooking until all of the ingredients have softened. Remove from the heat, and stir in the cheese and herbs. Set aside to cool.

    4 Place a spoonful of the filling mixture into the centre of each round of dough. Moisten the edges of the round with a little water, then fold the circles in half, pressing the edges to seal. They should now be half-moon shapes.

    5 Place each calzone on a baking tray and bake at 220C (425F) for 15 to 20 minutes, until golden brown.

    MAMAS QUINOA & CHICKEN NUGGETS

    MINI CALZONE PIZZAS

    Different vegetables can be added according to your childs taste.

    FREEZE FOR QU

    ICK MEALS!

    Let cool complet

    ely,

    wrap each one t

    ightly in

    plastic wrap. Re-

    heat in

    oven or thaw and

    re-heat

    in microwave.

    7

    METHOD

    Submitted by Danielle Lucas

  • CEREAL WITH FRUIT (NO SUGAR)INGREDIENTS1 tablespoon oats/barley (in powder form) apple or pear, grated cup waterpinch cinnamon powder

    FINGER MILLET PUDDING (RICH IN CALCIUM)INGREDIENTS1 tablespoon finger millet powder (you can sprout, dry and make this powder as it will increase the nutrient value) cup water cup milk (can be formula/breast milk/regular)sugar as per tastepinch cardamom powder

    1 Add water to the finger millet powder and boil until thick (7 to 8 minutes).

    2 Add sugar and milk as desired. Add cardamom and it is ready.

    1 Add your choice of cereal powder and fruit into the water.

    2 Cook for 7 to 8 minutes until fruit is soft. Once thick, add cinnamon.

    3 Grind further if desired.

    BABY BREAKFAST

    11

    METHOD

    METHOD

    Submitted by Sunira Parker

    BABIES AND TODDLERS OFTEN NEED TO HAVE BREAKFAST ON THE GO.HERE ARE SOME GREAT IDEAS ON WHAT TO PACK WHEN YOU ARE OUT AND ABOUT.

  • INGREDIENTS

    4 large eggs

    cup milk

    teaspoon kosher salt

    teaspoon freshly ground black pepper

    2 tablespoons fresh parsley, chopped

    cup chopped assorted mix-ins (such as diced

    vegetables, crab sticks, smoked

    salmon, pepperoni or sausage)

    grated parmesan cheese (optional)

    cup shredded cheddar cheese

    1 Preheat oven to 180C (350F). Spray a mini muffin tin with cooking spray.

    2 Whisk together the eggs, milk, salt, pepper and parsley. Stir in your favourite mix-ins.

    3 Add cheddar cheese and whisk.

    4 Divide the egg mixture between the muffin cups.

    5 Bake 10 to 15 minutes until the mini frittatas are puffed and golden brown on top.

    6 Remove from oven and cool for 5 minutes before serving.

    MINI FRITTATAS

    6

    METHOD

    Subm

    itte

    d by

    Neh

    ad R

    amad

    an

    12

  • INGREDIENTS

    1 cups cooked small grain white rice

    2 tablespoons finely grated parmesan cheese

    1 egg yolk

    For the filling:

    20g butter

    50g button mushrooms, finely chopped

    1 small zucchini, grated coarsely

    60g tomato, finely chopped

    100g ricotta cheese

    1 egg yolk

    1 Oil a deep 12 hole patty pan, cupcake pan or individual cups.

    2 Combine the rice, cheese and egg yolk in small bowl. Using a wet hand, press 1 tablespoon of this mixture over base of each hole in the prepared pan.

    3 For the filling, heat the butter in small pan. Cook the mushrooms, zucchini and tomato, stirring until vegetables are soft. Remove from heat, and stir in the ricotta and egg yolk.

    4 Spoon some filling into each of the rice shells and bake in a moderate oven for approximately 25 minutes, until the filling is set and the rice crusts are lightly browned.

    5

    6

    VEGETABLE PATTIES WITH RICE CRUSTS

    13

    METHOD

    Submitted by Sonya Pyers

    1 Feel free to change the type of vegetables to your childs

    taste. Makes 12. Can be stored in refrigerator for up to 2 days.

    MINI FRITTATAS

  • INGREDIENTS50g (1oz) red lentils200g (7oz) coarsely chopped sweet potato2 tablespoons finely chopped celery cup apple, coarsely grated clove garlic, crushed1 tablespoon stale breadcrumbs50g (1oz) packaged breadcrumbs

    1 Add the lentils to a small pan of boiling water. Boil uncovered for about 10 to 20 minutes

    or until tender, then drain.

    2 Boil, steam or microwave the sweet potato until tender. Drain, then mash until smooth.

    3 Combine the lentils and sweet potato in small bowl with the celery, apple, garlic and

    stale breadcrumbs. Shape tablespoons of the mixture into patties.

    4 Coat the patties in the packaged breadcrumbs. Place on an oiled oven tray, and

    spray lightly with cooking oil spray.

    5 Bake in a moderate oven for 15 minutes or until the patties are browned lightly.

    6 Makes 16 patties. Can be stored in refrigerator for up to 2 days.

    MINI LENTIL PATTIES

    6

    METHOD

    Subm

    itte

    d by

    Son

    ya P

    yers

    14

    Sweet potatoes are loaded with

    vitamins A and E, beta carotene,

    potassium, calcium, fibre, and foliate.

  • INGREDIENTS

    400g (14oz) all purpose flour

    1 tablespoon sugar

    1 teaspoon baking powder

    teaspoon baking soda

    2 tablespoons of chopped fresh herbs, such as

    basil, parsley, mint, coriander or dill

    100g (3oz) grated parmesan cheese

    300g (10oz) laban or plain yogurt

    4 tablespoons butter, melted

    1 egg

    1 Heat the oven to 185C (365F). Place muffin cups into a 12 cup muffin tin.

    2 Sift the flour, baking powder and baking soda into a bowl, and stir in the sugar, fresh herbs and cheese.

    3 In a jug, combine the laban or yogurt, melted butter and the egg, whisking lightly.

    4 Add the wet mix to the dry mix, stirring until everything is evenly combined.

    5 Spoon the mixture evenly into the muffin cases. Bake for 20 to 25 mi