MumsBahrain
In
www.mumsinbahrain.net©6th Edition
September 2014
Back to
School Free
Edition!
by Mums In BahrainMY YUMMY LUNCHBOX
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 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 [email protected]’
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.me
G. Salem
Back to
School!
INGREDIENTS½ cup water or chicken stock1 tablespoon olive oil½ cup quinoa500g (17½oz) chicken mince (breast or leg)½ cup rye or buckwheat breadcrumbs1 teaspoon fresh parsley, finely chopped½ teaspoon fresh thyme, finely chopped½ cup finely grated cheese, such as parmesan or cheddar3 tablespoons butter, melted (optional)
1 Preheat the oven to 200°C (390°F) 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.
MAMA’S 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, chopped½ 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 220°C (425°F) for 15 to 20 minutes, until golden brown.
MAMA’S QUINOA & CHICKEN NUGGETS
MINI CALZONE PIZZAS
Different vegetables can be added according to your child’s taste.
FREEZE FOR QUICK MEALS!
Let cool completely,
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)½ apple or pear, grated½ 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)¾ cup water½ 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
¼ cup milk
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 tablespoons fresh parsley, chopped
¼ cup chopped assorted mix-ins (such as diced
vegetables, crab sticks, smoked
salmon, pepperoni or sausage)
grated parmesan cheese (optional)
½ cup shredded cheddar cheese
1 Preheat oven to 180°C (350°F). 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
1½ 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 child’s
taste. Makes 12. Can be stored in refrigerator for up to 2 days.
MINI FRITTATAS
INGREDIENTS50g (1¾oz) red lentils200g (7oz) coarsely chopped sweet potato2 tablespoons finely chopped celery¼ cup apple, coarsely grated½ clove garlic, crushed1 tablespoon stale breadcrumbs50g (1¾oz) 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
½ teaspoon baking soda
2 tablespoons of chopped fresh herbs, such as
basil, parsley, mint, coriander or dill
100g (3½oz) grated parmesan cheese
300g (10½oz) laban or plain yogurt
4 tablespoons butter, melted
1 egg
1 Heat the oven to 185°C (365°F). 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 minutes until the muffins are golden and springy to touch. Split in half and spread with butter.
SAVOURY HERBY MUFFINS
17
METHOD
Submitted by Lucy Palmer
© 2014 The Pygos Group© Hit Entertainment Limited
INGREDIENTS1 sheet ready-rolled shortcrust pastry60g (2oz) grated cheddar cheese105g (4oz) can red salmon, drained and flaked125ml (4oz) milk1 eggspring onion, finely chopped
1 Grease a shallow patty pan or ramekins.
2 Cut the pastry into nine 7½cm rounds. Press the pastry rounds into the holes of the
patty pan or ramekins.
3 Combine the cheese and salmon, and divide the filling between the pastry cases.
4 Whisk together the milk and egg in a small jug. Pour enough into each pastry case to
cover the filling. Bake in a moderate oven about 20 minutes or until filling is set. Cool
for 5 minutes before removing quichettes from pan.
5 Makes 9. Best eaten on day of baking.
SALMON QUICHETTES
6
METHOD
Subm
itte
d by
Son
ya P
yers
18
In an Oxford University study of
500 children, those who had higher
levels of omega-3 fatty acids were
‘significantly’ more likely to score
better on reading and memory tests!
Salmon is loaded with healthy brain boosting omega-3 fatty acid and other vitamins and minerals like
vitamin B12, potassium and selenium!
SALMON QUICHETTES
HIDDEN VEGGIES
Steam and puree 1 carrot and
1/2 cup broccoli or zuchinni
with a food processor.
Add vegetables to step 3.
INGREDIENTS
1 medium potato, peeled and cut into cubes
2 eggs
1 tablespoon butter
salt and pepper to taste
300g (10½oz) cooked chicken
breadcrumbs
vegetable oil for deep frying
herbs, finely chopped (optional)
1 Boil the potato cubes until tender, then mash as smoothly as possible. Set aside to cool slightly.
2 Lightly beat one of the eggs and add to the cooled mashed potatoes along with the butter, salt and pepper. Mix well.
3 Add the cooked chicken and combine.
4 Place the breadcrumbs in one bowl, and beat the remaining egg in another bowl.
5 Take small handfuls of the potato mixture and shape into croquettes around 5cm (2in) long or balls. Dip in egg and then coat in breadcrumbs. Place in the fridge to chill for 30 minutes.
6 Fry the croquettes in batches, turning occasionally until golden brown all over. They
7 should only take 2 to 3 minutes per batch. Remove to a paper towel lined plate to drain.
CHICKEN CROQUETTES
19
METHOD
Submitted by Nehad Ramadan
INGREDIENTS10 medjool dates, seeds removed½ cup raisins1 cup rolled oats1 tablespoon cocoa powder½ teaspoon concentrated natural vanilla extractpinch of saltcoconut for rolling in (optional - an alternative may be crushed corn flakes, more cocoa powder or rice crispies)
1 Place the dates, raisins, oats, cocoa powder, salt plus the vanilla (if using) in a
blender or food processor. Blitz until combined and they form a paste.
2 Form the mixture into small balls or bite-size chunks. Roll these in the chosen
coating. Place in the fridge for a few hours to firm up.
DATE BITES
6
METHOD
Subm
itte
d by
Nor
a Sa
lim
22
Let the kids roll these sweet
healthy treats into balls while you
relax with a cup of tea!.
**Whip up a double batch and freeze in little zip lock bags. Defrost in fridge when ready to eat!
DATE BITES
Can be stored
in an airtight
container for up
to four days.
INGREDIENTS
185g butter
2 tablespoons golden syrup
¼ cup self raising flour
¼ cup plain flour
½ cup natural muesli (no nuts)
½ cup brown sugar
½ cup finely chopped dried apricots
¼ cup sultanas
¼ cup rolled oats
¼ cup desiccated coconut (optional)
2 eggs, lightly beaten
1 Grease 20cm x 30cm lamington pan, and line the base with baking paper.
2 Combine the butter and syrup in small pan. Stir over a low heat until the butter melts, then allow to cool.
3 Combine the sifted flours, muesli, sugar, apricot, sultanas, oats, and coconut (if using) together in large bowl. Stir in the eggs and cooled butter mixture
4 Press the mixture into the prepared pan. Bake in a moderate oven for 25 minutes.
5 Cool in the pan, and cut into fingers before serving.
APRICOT BARS
23
METHOD
Submitted by Sonya Pyers
INGREDIENTS75g (2½oz) butter1/3 cup honey1 tablespoon caster sugar5 cups cornflakes
1 Preheat oven to 180°C (350°F). Line two 12 hole
muffin pans with paper cases.
2 Combine the honey, butter and sugar in a small
saucepan. Stir over a gentle heat until smooth.
3 Place the cornflakes in a large bowl, and add butter
mixture. Stir until cornflakes are well coated.
4 Divide the cornflake mixture among cases. Bake
for 8 minutes. Stand for 15 minutes or until firm.
HONEY JOYS
24
METHOD
Subm
itte
d by
Son
ya P
yers
Can be made one day ahead.
Store in an airtight container.
HONEY JOYS
If you want a l
ittle more
sweetness you
could add a
handful of ch
ocolate chips.
INGREDIENTS2-3 large very ripe bananas2 cups rolled oats¼ cup pitted dried dates, chopped (add ½ cup to make it sweeter if desired)¼ cup chopped mixed nuts (optional - remember, many schools have a ‘no nut’ policy.The nuts can be substituted with chopped apricots or raisins)1 teaspoon vanilla essence (optional)½ teaspoon salt (optional)Grated nutmeg or cinnamon (optional)
1 Heat the oven to 180°C (350°F). Lightly grease a 9in square baking dish with butter.
2 Peel the bananas and mash in a medium mixing bowl. Mash them very thoroughly until no large chunks remain and the bananas should be almost liquid (producing around 1-1¼ cups).
3 Stir in the vanilla essence, if using. Add the oats and stir them in, then the salt, dates and nuts or dried fruit.
4 Pat the mixture evenly into the baking pan. If desired, sprinkle the top lightly with nutmeg or cinnamon.
5 Bake for 30 minutes or until the edges just begin to crisp up.
6 Place the baking pan on a rack to cool. When cooled, cut into bars.
HEALTHY BANANA OAT BARS
25
METHOD
Submitted by Slice of Life - Bahrainsliceoflifebahrain
COLOURFUL COUSCOUS SALAD
INGREDIENTS
75g (2½oz) couscous
100ml (3½oz) vegetable stock
handful of green beans, trimmed and chopped
1 small orange
1 tablespoon olive oil
2 teaspoons clear honey
seeds from half a pomegranate
1 handful of pineapple chunks
½ red pepper, finely diced
1 Cover the couscous in the hot stock, leaving to stand until the couscous has
absorbed the liquid and it is soft and fluffy.
2 Add the beans to the boiling water, and cook for 2 minutes. Drain.
3 Grate the rind of half of the orange. Squeeze the orange, taking 2 tablespoons of
juice and combining with the olive oil, rind and honey.
4 Take the seeds from half of the pomegranate, discarding any white pith.
5 Add all of the ingredients to the couscous along with the orange dressing. Mix well.
6
METHOD
Submitted by Marta Mart of Sticky Fingers Bahrainhttp://stickyfingersbahrain.blogspot.com26
FRESH SUSHI ROLLS
28
Submitted by Ghada Salem
INGREDIENTS
¾ cup sushi short grain rice
¾ cup water
¼ cup rice vinegar
1 to 2 teaspoons sugar
½ teaspoon salt
2 sheets nori (dried seaweed)
You will also need a sushi mat for rolling
Fillings - choose a selection from:
- puréed avocado or cream cheese (to hold all of
the other fillings together)
- cucumber sticks (very thin)
- carrot sticks (very thin)
- pepper sticks (very thin)
- crab sticks
JAPANESE RICE BALL TIP:
For a fun version, s
hape some rice int
o a cookie
cutter, filling abou
t half of the way up the
side
of the cutter. Spr
ead some filling over the
rice, then add anot
her layer of rice,
pressing
together lightly to
seal.
1 Start by mixing together the vinegar, sugar and salt, and set aside.
2 Rinse and drain the rice. Place the rice into the water in a medium sized pan with a
lid that fits tightly. Bring the rice to the boil, reduce the heat to very low, and simmer
until all of the water has been absorbed (around 15 minutes). Remove from the heat,
but leave covered, and set aside. TIP: you can wrap the saucepan lid with a small tea
towel before placing on the pan, to help ensure a tight seal. Make sure that it won’t get
into contact with any direct heat though.
3 After the rice has cooled for around 10 minutes, transfer to a large bowl, fluffing it with
a fork. Add the vinegar mixture to the rice, and mix together gently.
4 Spread the rice on a baking sheet covered in baking paper, and allow to cool fully.
Keep covered with a damp towel.
5 To assemble the rolls, place the sushi mat with the slats crosswise. Lay a sheet of the
nori (shiny-side down) and lined up with the closest edge of the mat. Slightly dampen
your fingers and press a layer of the rice onto the nori, leaving a gap at the far side of
the nori of around an inch and a half. Spread a thin layer of cream cheese or avocado
puree across the rice. Place your chosen fillings onto the rice, starting around one inch
from the front edge of the mat. Leave one inch of rice uncovered at the far side.
6 Beginning with front edge of the mat, roll up the mat, making the rice and fillings into
a cylinder, keeping it very tight. Once it is rolled, open up the mat and dab a little water
along the unsealed edge of the nori, and then roll the sushi up completely to seal.
7 Cut each sushi roll into around 8 pieces with a sharp wet knife.
FRESH SUSHI ROLLS METHOD
29
METHOD1 Place the cooked, cooled (but not refrigerated) rice in a bowl.
2 Wet hands and sprinkle a little salt on them, to stop the rice sticking to them.
3 Take a small amount of rice and shape into a snack-size ball.
4 Press a cube of the chosen filling into the rice ball, and reshape the rice around it.
Submitted by Sally Marshall
ONIGIRI(JAPANESE RICE BALLS)
Makes between 3 to 5 balls per cup of rice.
INGREDIENTS
1 cup cooked medium white rice, cooled
to room temperature
a little salt
Choose from a selection of fillings: cooked meat cubes; chopped pickles (pickled plum is a favourite); cubed cooked vegetables.
1 Do not refrigerate the balls, as the rice will become too hard to eat after it has been sitting in the lunchbox for a few hours.
MAKES 4 LIBERAL SERVINGSINGREDIENTS1 cup macaroni pasta2 tablespoons butter2 tablespoons all purpose flour2 cups milk, full fatsugar to tastesalt to tastecouple of pinches of pepper, ground (optional)1 cup pineapple, diced½ cup boiled potato, dicedhandful of cheddar cheese, grated a spinkling of parmesan cheese
1 Preheat the oven to 200°C (400°F).
2 Boil pasta in salted water until ‘al dente’ and drain.
3 In a medium sized pan, melt the butter. Add the flour and stir for a minute. Add the
milk, sugar, salt and pepper to taste. The sauce will form into a thick paste. Set aside.
4 Add the boiled pasta, diced pineapple and boiled potato to the sauce, and stir together.
5 Pour the mixture into a baking dish and spread grated cheddar cheese and
parmesan on top.
6 Place the baking dish in the oven and bake until the cheese on top melts and turns
golden brown. This would take about 20-25 minutes.
7 Can be eaten warm or cold.
MACARONI CHEESE AND PINEAPPLE
6
METHOD
Subm
itte
d by
Ani
ta M
enon
30
Other vegetables like boiled carrots or beans can be added.
For hidden veggies - steam and puree some
cauliflower or pumpkin and add to step 4.
Use half the barley with the
above ingredients, and the
other half mix with chicken
leftovers, or turkey with
cherry tomatoes and olives.
INGREDIENTS
1 cup barley
2 cups water
3 mushrooms, finely chopped
1 carrot, peeled and diced or sliced thinly
1 celery stick, chopped
handful of golden or black raisins
2 tablespoons extra virgin olive oil
tomatoes and fresh herbs (optional)
salt and pepper to taste
1 Bring the barley and water to a boil in a saucepan over a high heat. Reduce heat to medium/low, cover, and simmer until the barley is tender, but still slightly firm in the centre, about 30 minutes. Drain and cool to room temperature in a bowl.
2 Saute the mushrooms in the olive oil for 3 minutes, add the raisins and stir for another 2 minutes.
3 Pour the mushrooms and oil over the barley, add the carrots and celery.
4 Cover and refrigerate until cold, and stir before serving.
BEAUTIFUL BARLEY SALAD
31
METHOD
Submitted by Ghada Salem
Dietitian’s tip: len
tils are a
great source o
f protein
and fibre. This make a
delicious and f
illing salad.
INGREDIENTSSERVES 42 tomatoes, finely diced1 small red onion, finely diced2 tablespoon extra virgin olive oil1 tablespoon lemon juice1 tablespoon wholegrain mustard1 garlic clove, crushed½ teaspoon ground cumin½ teaspoon ground coriander400g can lentils, drained185g can tuna, drained2 tablespoon chopped fresh cilantropepper
1 In a small bowl, whisk together: olive oil, lemon juice, mustard, garlic, cumin, ground coriander.
2 In a large bowl, combine: tuna, lentils, fresh cilantro, onions and tomatoes.
3 Pour dressing over salad and season with pepper to taste.
LENTIL AND TUNA SALAD
33
METHOD
Nada Jawahery Registered Dietitian at Royal Bahrain Hospital
C
M
Y
CM
MY
CY
CMY
K
Mums in Bahrain Generic LPOd 2014 final.pdf 1 7/22/14 11:30 AM
INGREDIENTS½ cup cooked freekeh1 cup roasted capsicum, cut into strips1 bunch fresh coriander, roughly chopped1 cup dates, chopped1 cup dried apricots, chopped1 small red onion, finely sliced.½ cup feta cheeseFor the dressing:juice of 3 lemons½ cup olive oil2 tablespoons honeysalt & pepper
1 Toss all of the dry ingredients together.
2 Mix the dressing ingredients together. Add to the dry ingredients. Toss thoroughly
and serve at room temperature.
FREEKEH SALAD
6
METHOD
Subm
itte
d by
Din
a Ey
ad
34
ALTERNATIVE IDEAS:
Cooked freekah can be
combined with cooked or raw
vegetables, chickpeas, cooked
and minced meat and chicken,
for other delicious salads.
It can also be mixed with
cinnamon powder, chopped
dried apricots, raisins and
slightly cooked red
apples for a sweet
version which is
totally yummy!
RAINBOW FRIED RICEINGREDIENTS
1/2 red pepper, diced
1/2 carrot, peeled and diced
1/4 cup frozen sweetcorn
1/4 cup frozen peas
1/2 small red onion, diced
2 rashers bacon (pork, beef or turkey bacon are fine)
2 cups cooked basmati rice (or 1 cup uncooked rice,
boiled)
2 teaspoons vegetable oil
2 eggs, lightly beaten
1 tablespoon soy sauce
1 Heat 1 teaspoon of the oil in a frying pan (or wok). When it is hot, add the beaten
eggs and cook an omelette (or scrambled eggs if you prefer). Set aside on a plate.
2 Heat the remaining oil in the frying pan or wok, and fry the onions and the bacon
until cooked.
3 Add the pepper and carrot, cooking for a few minutes until they have softened, then
add the sweetcorn and the peas. Cook for around a minute longer, then add the soy
sauce. Add in the cooked rice, stirring it all together and heating until warmed through.
4 Cut the omelette into strips (or break up the scrambled egg into small pieces) and
add to the rice mixture, combining evenly.
5 This can be packed warm in a thermal box, or alternatively cooled overnight in the
6 fridge, and eaten cold.
6
METHOD
Submitted by Wendy Foster
36
RAINBOW FRIED RICE
Submitted by Wendy Foster
FOR MORE VEGGIES
Add 8oz of fresh
chopped baby s
pinach
to step 2.
Spinach is mild tasti
ng
and a great way to
sneak in veggie
s.
INGREDIENTS
250g (81/2oz) cherry tomatoes, halved
250g (81/2oz) feta cheese, cut into cubes
2 small red onions, diced
3 branches basil, snipped
2/3 cup black olives or Kalamata olives
1 pack (500g) penne, bowtie or orzo pasta
DRESSING
1/3 cup lemon Juice
2 tablespoon sugar or honey
1/3 cup olive oil
1/4 cup fresh oregano, chopped or 1 teaspoon dried oregano
1 garlic clove, minced
1 Boil pasta and drain. Set aside to cool.
2 In a large salad bowl mix the cooled pasta, cheese, onions, tomatoes and olives.
3 Stir to mix well.
4 In a small plastic bowl mix the lemon juice, sugar, oil, garlic and oregano then add to salad.
5 Mix well together. Can be stored in the fridge for several days.
GREEK STYLE PASTA SALAD
37
METHOD
Submitted by Huda Ahmed
CARROTS can help clean the teeth and mouth as they scrape off food particles and plaque when you munch on them. They also stimulate the gums and trigger saliva secretion which helps ward off bacteria.Including AVOCADOS in your diet can help in combating dry skin, as they are rich in monounsaturated fat and vitamin E, both of which promote healthy skin.APPLES are a great source of fibre. Make sure they are eaten your with the skin on, as it contains antioxidants that could help protect against heart disease and potential allergies.PUMPKIN is a low calorie vegetable that is high in fibre and vitamin A. It’s also rich in beta carotene which helps prevent heart disease.KIWI fruits have phytonutrients, which repair DNA, act as the body’s protection against some cancers, and function as antioxidants. Some of its benefits include blood sugar regulation and cancer prevention.Not only does PINEAPPLE add juicy sweetness to your meals, but it also contains bromelain, a digestive enzyme that helps break down food to reduce bloating.The high sulphur content and wide range of vitamins and minerals in EGGS promote healthy hair and nail growth.BROCCOLI is an excellent source of vitamin C and calcium, both of which can be beneficial for healthy gums and help to lower the risk of periodontal disease.LYCHEES have a high level of heart-healthy polyphenols. These polyphenols play an important role in the prevention of degenerative diseases like cancer.The leaves & roots of PARSLEY are high in iron content & rich in vitamins A, B and C. This aromatic herb also contains antibacterial and anti-cancerous properties. Consuming oranges daily may help prevent the onset of cold and ‘flu.
ADVICE PROVIDED BY DR NADA JAWAHERY, REGISTERED DIETICIAN AT ROYAL BAHRAIN HOSPITAL
YOU ARE WHAT YOU EAT!
* v a l i d u n t i l O c t o b e r 2 0 1 4 * v a l i d u n t i l O c t o b e r 2 0 1 4
VEGETABLE STICKS (cucumber, pepper, celery, carrot) along side a dip such as humus.
BITE-SIZED FRUIT (strawberries, raspberries, sliced peaches or nectarines, grapes, satsumasegments). Apples too, but they should have a little lemon juice on them to stop them fromgoing brown.
A SIMPLE FRUIT SALAD can be made by combining several different bite-sized fruits and addinga little orange juice to keep them moist.
BREAD STICKS AND FLAT BREADS are a great choice, with a soft cheese dip or humus.
COOKED MEATS such as salami, ham, mortadella or pastrami are all good (make sure that thelunchbox has an ice compartment to keep them fresh though).
FRUIT YOGURTS OR FROMAGE FRAIS are another great choice to provide calcium and a little natural sweetness. Again, make sure that the lunchbox is kept cold.
CHEESE CUBES are also great favourites, and often go well with crackers or fruit.
ADVICE PROVIDED BY DR NADA JAWAHERY, REGISTERED DIETICIAN AT ROYAL BAHRAIN HOSPITAL
LUNCHBOX ESSENTIALSAn interesting lunchbox has a
variety of different items in it, to
provide balanced nutrition and
to add variety and choice to
hungry, but sometimes choosy,
eaters. It is good to include a range of
‘lunchbox staples’ as well as frequently
changing exciting options: items such as fruit
and vegetables, crackers, meat and dairy choices.
Suggestions on what to include are:
chicken and humustuna and avocadocheese and jamboiled egg and cheese
labneh with zaatarcurried eggtuna and tomatocheese and marmite
cheese and tomatohumus and pomegranatelabna and mint leaves
SANDWICHES AND WRAPS ARE ALWAYS GOOD HEALTHY OPTIONS TO INCLUDE. GREAT FILLINGS RECOMMENDED BY MUMS IN BAHRAIN MEMBERS INCLUDE:
39
NO JUNK FOOD! Fresh and healthy choices are the best options for your children.
USE A VARIETY OF GRAINS - there are lots available.
MIX AND MATCH a variety of items in the lunchbox, to tempt even the fussiest of hungry eaters.
BROADEN THE MENU - try new and exciting options as well as old favourites.
REVISIT BREAKFAST - morning favourites such as eggs, toast and bagels are all great options for later in the day.
HAVE FUN! Get creative with designs and colours to make the food interesting.
DON’T BE FOOLED BY LABELLING GIMMICKS - look carefully for the salt, fat and sugar contents on foods, and also check for nuts.
Tips provided by the chefs at the Elite Residence, Seef
OTHER TOP TIPSTO GET RID OF STALE ODOURS from a lunchbox, soak it in water along with lemon juice, bicarbonate of soda, sterilizing solution or vinegar. You can also try freezing it!
PACK A FROZEN ICE BLOCK (you can buy small, flexible ones from many supermarkets) in an insulated bag to keep the lunch chilled and fresh.
TOP TIPS FOR A GREAT LUNCHBOX
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LIBRARY PE AFTER SCHOOL CLUB TEST OTHER
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
NOTES:
For lots more tips and advice on getting ‘back to school’ then check out http://mumsinbahrain.net/backtoschool.html
TERM DATES AND HOLIDAYS
Cut
out
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or, t
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ay if
the
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afte
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tha
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ed t
o re
mem
ber.
Eid al-Adha: Friday 3 October 2014 Al-Hijra: Friday 24 October 2014
Ashura: Monday 3 November 2014National Day: Tuesday 16 December 2014
New Year’s Day Thursday 1 January 2015 Milad un Nabi Saturday 3 2015
Autumn termTerm dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Other dates to make a note of: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Spring termTerm dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Other dates to make a note of: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Summer termTerm dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Half term holiday dates: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Other dates to make a note of: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Public holidays
Public holidays
Ramadan 2015 will start on or around Thursday 18 June 2015
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