Healthy Family, Happy Family (26 page)

Pour the mixture into a large, fluted cake tin and spread evenly. Bake the cake for 25 minutes then cover with foil and cook a further 15 minutes or until just cooked through.

To make the sauce, place the caster sugar and lemon juice in a small saucepan and
mix, then bring to the boil on medium-high heat. Simmer for 3 minutes then remove from the heat and set aside.

When the cake is cooked, briefly allow it to cool in the tin for 2–3 minutes. Then carefully remove the cake from the tin and immediately spoon over the hot lemon sauce. Using a pastry brush, spread the sauce that has not soaked into the cake. Serve warm or at room temperature. This cake will keep for a week if refrigerated.

Serve with fresh fruit in the centre of the cake hole and dust with icing sugar just before serving.

Flour:
I use a gluten-free plain (all purpose) flour that contains maize starch, tapioca flour, rice flour and guar gum. You can also use plain flour or wholemeal plain flour (wholemeal needs 1⁄2 teaspoon of bicarb soda to help it rise) and use normal baking powder if you are not gluten intolerant. This cake is not quite as lush when made with wholemeal flour but it is richer in dietary fibre.

Give your cake a wow factor by using a 24cm (9 1⁄2in) fluted cake tin: the kind that makes a hole in the centre and jelly-mould ridges at the sides. These are available from large department stores and speciality kitchen shops. A smaller holed cake tin may also be suitable.

Don’t skimp on the beating phase at the beginning of the recipe. Using a food processor for this step makes this easy.

Don’t open the oven during baking as it may hamper rising.

This cake’s syrup needs caster sugar to work properly so don’t substitute it with soft brown sugar.

This traditional banana cake is rich in dietary fibre and is lovely served warm.

Preheat the oven to 180°C (355°F). Using cake beaters or a food processor, beat the brown sugar and butter together until creamy. Add the eggs and beat well, then add the mashed banana and soy milk and beat.

In a large, separate bowl combine the flour and bicarb soda and mix.

Fold the wet ingredients into the dry ingredients to form a soft dough. Place the mixture in a cake tin that has a hole in it (the middle won’t cook properly in a normal round tin). Bake in the oven for 20–25 minutes or until cooked (test with a skewer). When the cake is cooked, briefly allow it to cool in the tin for 2–3 minutes. Then carefully remove the cake from the tin and cool on a wire rack.

Sprinkle with a small amount of desiccated coconut for presentation.

This cake will last, stored in the refrigerator in a sealed container, for approximately 4 days.

This recipe contains less sugar and more wholemeal goodness than the conventional Anzac biscuit recipe. Add organic dried apricots to give this recipe extra minerals, fibre and a more-ish apricot taste.

Preheat the oven to 150°C (300°F). Line two baking trays with baking paper.

In a large mixing bowl, combine the oats, flour, sugar and cinnamon.

In a small saucepan on medium-high heat, combine the butter, water and golden syrup and heat until the butter melts. Add the bicarb soda and mix with a spoon until it foams. Pour the hot foaming liquid onto the dry ingredients and mix well.

Make the mixture into small flattened discs (approx. 3cm/11⁄3in wide) and place on the tray (they will expand a bit so allow room). Bake for 15 minutes or until golden brown (the darker the colour, the firmer the biscuits will be).

Variations:
add 200g (7oz) chopped organic dried apricots and 1⁄2 cup desiccated coconut to make amazing oat and apricot biscuits. If you have eczema or salicylate sensitivity do not use dried apricots or coconut.

Don’t you love it when visitors turn up at your doorstep unannounced? At least you have this easy, guilt-free pikelet recipe to feed them fast. Fluffy, sweet and (fibre) rich, just like Aunty Joan.

In a small bowl, sour the milk by mixing it with the vinegar or lemon juice, and set aside.

In a large bowl, mix together the flour, bicarb soda and cinnamon. Then add the soured milk, honey, egg and butter and mix to a smooth batter.

Heat a splash of extra virgin olive oil in a non-stick frying pan and drop heaped tablespoons of the batter into the pan. Cook until bubbly on top, turn and cook until light golden brown. Top with jam or honey and banana.

This must be the healthiest ice-cream on the planet because it contains no added sugar or cream or the additives in between. Pre-make it so you can put it back in the freezer for 20–30 minutes so it has the consistency of ice-cream.

Cut the frozen mango into small pieces and place them into a food processor along with the milk, honey and soy lecithin granules. Briefly blend (it’s okay to have lumps, just don’t make the ice-cream too runny). If mixture is runny, divide it into serving bowls and put them in the freezer for 20–30 minutes. Or if you’re happy with the consistency, transfer the ice-cream into small dessert bowls and serve immediately. Alternatively, pop the mixture into iceblock containers and freeze overnight.

Soy lecithin granules are available from health food shops and the health food section in larger supermarkets. They are a health product that helps with healthy fat digestion and supplies choline for good liver function, healthy skin cells and brain neurotransmitters. Soy lecithin granules look like tiny yellow beads and they taste pleasant and malty. If you are allergic to soy omit the lecithin granules from the recipe.

Appendix 1

‘My child is a fussy eater and prefers grazing all day. How can I encourage healthy eating habits?’

It’s normal for young children to have fussy eating habits, food preferences and aversions. However, you can guide a finicky eater to have a more adventurous pallet by stimulating their hunger. You do this by discouraging grazing as it can prevent a child from feeling hunger pangs—the sensation of hunger that encourages them to eat a proper meal.

Begin by having set meal times. Breakfast, lunch and dinner, and a maximum of two snack breaks, should be held at approximately the same times each day. This helps to set their appetite. You also need to let your child in on the new meal schedule. Tell them when breakfast is—‘Breakfast is in five minutes’—and let them know when meal time ends: ‘The kitchen will be closed for breakfast in 10 minutes so if you are still hungry let me know now, otherwise the next snack time is at 10a.m.’ If your child then asks for food at 9a.m. remind them of the schedule: ‘Snack time is at 10a.m.’ and for younger children you can add ‘Do you want me to set the timer so you know when the next snack time is?’ This may be a little frustrating for your child at first so give them a week to adjust.

Keep in mind it’s important for the rest of the family to also follow this schedule, as you must set a good example.

Also encourage your child to try new foods. Assure them by saying ‘You don’t have to like the taste of it, you just have to try it and rate it out of 10 for me.’ This gives them an activity to do and they are more likely to attempt to eat the food.

‘I am concerned my child overeats and is overweight. What should I do?’

Firstly, get your doctor to assess your child’s health and discuss your options if your child is overweight. You can also teach your child to talk to their tummy. Talking to their tummy encourages your child to listen to their stomach and become aware of that full feeling so they are less likely to eat too much. Depending on a child’s age and comprehension you can word this in several ways:

‘My toddler eats dinner earlier than us. Is it okay if we are not seated together during meals?’

Young children often need to eat dinner earlier than the rest of the family. This is fine. However, it’s a good idea to spend at least five minutes (or the entire meal) sitting with your child so you can monitor their food intake and throw positive comments their way. You can mention how delicious their green beans look or how the carrots can help them be strong like Daddy. If your child is a fussy eater, you’ll need to sit and eat with your child. Serve yourself the same meal so they can see you enjoying identical foods. Make positive comments as you heartily enjoy this meal such as ‘Mmm ... these beans are nice and crunchy.’

‘What should I feed my baby to avoid fussy eating habits and when should I start solids?’

You can help to prevent fussy eating habits by giving your child a variety of foods (and flavours) early in life. The main window of opportunity to influence your child’s taste buds occurs when they are under the age of one so it’s important to introduce a wide variety of baby-safe foods during this time. It is recommended you start your baby on baby rice cereal first and then introduce a variety of puréed vegetables. Do not introduce fruit first as it encourage babies to favour sweet foods. You can give them fruit after a week or two and offer it following a serve of vegetables. Giving your child a wide variety of baby-safe foods within the six-month period before the age of one, encourages positive eating habits and may reduce fussy eating habits.

You can begin feeding your baby solid (puréed) food beginning as early as four months of age or anytime up to six months of age, depending on when they begin to show obvious signs of wanting food.[1] The Australian national infant guidelines discourage the introduction of food to infants younger than 17 weeks of age as they have an increased risk of diarrhoea and allergies if food consumption begins before four months of age.[2] Previously, the recommendation for introducing solids was from six months of age to help prevent allergies, however, there is emerging evidence that delaying the introduction of solid food to after six months of age can increase the risk of allergies and may promote fussy eating habits.[3] The guidelines for introducing solids to infants are regularly updated (as new studies emerge) so speak to your local early childhood centre or paediatrician for more information on starting solids.

‘What should I feed my toddler?’

By the time your child celebrates their first birthday he or she should be eating a wide range of foods. This may vary according to your cultural background and their appetite. Here’s a quick guide:

If your child is a fussy eater, discourage them from drinking too much milk as it can displace their appetite. If this is the case, restrict milk drinks to once or twice a day (after food, not before), and to supply extra calcium, offer quality low sugar (or organic) yoghurt and low salt cheese. At other times of the day, have a cup of water handy and encourage them to sip it regularly. Do not offer juice too often as it makes water taste un-fun in comparison (and this can lead to fussy drinking habits). If giving them juice, dilute it with more than half water.

It’s a great idea to read the labels when shopping and get acquainted with the products you are buying for your family. Check there are no preservatives in the juice (such as sodium benzoate, 211) or flavour enhancers in grainy crackers (MSG, 621 or 635), as they can trigger behaviour disturbances and skin rashes, as can most food colourings. Supervise your toddler while eating to reduce the risk of choking.

‘How do I keep fruit and vegetables fresher for longer?’

Avocado:
after an avocado has been cut, put the stone back in place and put the two halves together (even if one side is empty). Then wrap in a wet paper towel or clean cloth and cover with plastic wrap or foil. Ensure the paper towel/cloth stays damp and the avocado will stay looking perfectly fresh for two to four days.

Bananas:
in very hot weather, wrap bananas in a wet tea towel and place in the fridge. The skin may go black, but the inside will be fresh.

Beetroot:
remove the stalks and leaves as they will suck out the bulb’s nutrients (leave 2cm/3⁄4in of stalk only). Ensure the bulbs are clean and totally dry before placing them in a sealed plastic bag. Store them in the vegetable drawer in the refrigerator. They should last up to two weeks if they’re quality produce.

Cabbage:
put unwashed, dry cabbage into a sealed plastic bag and refrigerate. Use as soon as possible; however, it can last for up to two weeks if stored well. Cut off the outer browned area and wash thoroughly before use.

Cauliflower and broccoli:
store them in the refrigerator in a sealed plastic bag. Make sure they are dry and place them stem side down to prevent moisture from sitting on the florets and causing mould. If browning occurs, chop off this section and wash thoroughly (you can use vinegar in the water when washing them).

Fruit (apples, ripe pears, kiwi fruit, mango):
keep in separate plastic bags to prevent dehydration. If fruit is unripe, store in a fruit bowl in the kitchen.

Leafy greens (spinach, rocket/arugula, silver beet etc):
spinach is likely to perish before the more hardy rocket and silver beet, so serve up your baby spinach early in the week. Store them in the refrigerator in a sealed plastic bag or salad spinner. Ensure the container and the greens are dry to prevent mould from forming—pop in a paper towel if necessary (to absorb moisture) and use within three days if possible. Rocket will last four to five days if fresh and silver beet for more than a week if stored correctly.

Lemons and limes:
store whole in the refrigerator in a container of water or store them dry in a sealed plastic bag. Don’t freeze them. Alternatively, squeeze the lemons or limes and place the juice into an ice cube tray and freeze it for later use.

Sprouts (such as bean sprouts):
ensure they are dry and seal them in a plastic bag or container. To prevent condensation, you can also wrap them in a paper towel before storing. Use within three days.

Other vegetables (carrot, zucchini/courgette, beans, capsicum/pepper):
keep in a plastic bag to prevent them from dehydrating. Make sure they are super dry and discard any rotting vegetables.

‘How do I keep herbs such as basil and coriander fresh all week?’

Basil:
trim stems, remove elastic band and place the bunch in a vase or jar with water. It’s essential to change the water daily and do regular trims. Also cover the leaves gently with a plastic bag or plastic wrap and it should keep for a week. Basil can get damaged if refrigerated so just leave it on the bench out of the way. Parsley can also be preserved this way.

Parsley, coriander (cilantro) and other herbs:
make sure the herbs are totally dry (this is essential) then wrap in paper towels and seal in plastic wrap or a plastic zip lock bag and store in the refrigerator.