Back to School Fr
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 firstname.lastname@example.org
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
3 In a medium bowl, combine the minced chicken
and quinoa, mixing together thoroughly. In a
separate bowl combine the breadcrumbs, cheese
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!
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
Let cool complet
wrap each one t
plastic wrap. Re-
oven or thaw and
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.
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.
4 large eggs
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.
1 cups cooked small grain white rice
2 tablespoons finely grated parmesan cheese
1 egg yolk
For the filling:
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.
VEGETABLE PATTIES WITH RICE CRUSTS
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.
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
Sweet potatoes are loaded with
vitamins A and E, beta carotene,
potassium, calcium, fibre, and foliate.
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 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