Step by step
- Prepare all the vegetables: cut lettuce and red cabbage thin julienne style, make thin strips with the pepper and cucumber, grate the carrot, cut the avocado in slices and separate cilantro leaves.
- Set the ingredients so they can be grabbed easily.
- Fill a bowl big with enough cold water to fit all the rice paper.
- One by one, soak for 30-40 seconds until softened, spreading them onto a clean and smooth surface.
- For the sauce:
- Heat the vegetable drink and dissolve peanut butter into it. Let cool and thicken a bit. The sauce is ready for dipping.
- Rice paper as desired
- Grated carrot
- Red Cabbage
- Red pepper
- 5 tablespoons sugar-free peanut butter
- 150ml sugar-free vegetable drink
- This recipe is full of fibre, vitamins and healthy fats. It's a fine example of what we should eat on daily basis: lots of vegetables.
- Did you know peanuts are a high-protein food? This is because, although we normally use them as dried fruits, they are actually legumes, part of the pea, chickpea and bean family. Served as a main meal, we could fill the roll with tofu, shrimp, an omelette or chicken.
Tricky Bonbon Chocolates with No Added Sugar (25 Balls)
- Soak the slices of figs in orange juice for 24 hours. If the orange juice is not enough to cover the figs, add a little water.
- Drain the figs and place them in your Beko blender. Reserve the liquid for later use.
- Add the almonds, salt and cocoa powder and blend with the figs until you get a paste that is smooth but thick enough to shape. If necessary, add a little of the orange juice, but keep the texture of the paste in mind. Refrigerate for a few hours.
- Once the paste has thickened, model it into ball shapes with your hands and coat the bonbons with your choice of the following: grated coconut, chopped nuts, seeds, cocoa powder with cinnamon or dried fruit chips.
- You can keep these chocolate balls in the fridge for a few days.
- 200g dry figs
- 2 oranges, juiced
- 100g almonds
- 2-3 tablespoons cocoa powder (with no sugar)
- A pinch of salt
- To coat: grated coconut, cocoa powder and cinnamon, sesame, chopped pistachios, fruit chips.
- These chocolate balls are loaded with magnesium from the figs, almonds and cocoa powder. They are full of fibre, too. Both nutrients are crucial for digestion and can help prevent future health problems.
Fresh tips to make your child eat like a Pro
Strawberry And Banana Petit-Suisse
- Wash and clean the strawberries. Place them in a food processor and whisk lightly. You don't want them to become too liquid.
- In a bowl, mix the strawberries with the mashed banana. Add the cottage cheese in small amounts and beat to get a good texture.
- Use fresh strawberries. If they are not in season, substitute them with blueberries, raspberries, blackberries, papaya or any other ripe fruit.
- 20 strawberries
- 1 mashed banana
- 200g unsalted cottage cheese
- Cottage cheese is a dairy food we don’t pay much attention to but its nutritional profile is excellent. It's a very good source of protein and we can use it in both desserts and savoury dishes such as salads, quiches, lasagne or pies. Did you know that cottage cheese contains almost twice calcium and iron of yogurt?
Polenta and Broccoli Sticks
- Cut broccoli into the many little trees branches that are part of it. Steam it or place it in the microwave until it softens. Mash the broccoli with a fork into small pieces.
- Boil water or vegetable stock together with salt and pepper.
- When it starts boiling, lower the heat and add the polenta. Stir fast for 5 minutes, so it does not stick, until polenta is boiled and we get a thick dough.
- Remove from heat. Add mashed broccoli with olive oil and stir until well mixed.
- Grease a tray with olive oil: Pour and knead the dough to half/1 cm thick. Let it cool. Once cool, take it out of the tray and cut into sticks 1cm wide (approx).
- Before serving, brown in a pan with a little olive oil.
- 200g polenta
- 800ml water or vegetable stock
- 1 medium-sized head of broccoli
- 2 tablespoons olive oil
- Salt and pepper to taste
- Did you know broccoli is high in calcium and we absorb it very easily? Not only dairy products are high in calcium. Almonds, legumes and seeds are a good source of calcium as well. Remember, in order to have strong bones, we need not only sun, but also exercise!
Quinoa and Banana Pancake
- Crush the boiled quinoa with a food processor and pour a little plant-based milk until you get a thick and creamy cream. Add powdered cinnamon, eggs and a mashed banana to the mixture. Dough consistency should be thick, similar to crepe dough. Add milk or solid ingredients to make it thicker.
- Heat some olive oil in a pan and add the dough, allowing it to simmer on one side before turning it over.
- Once ready, garnish with blackberry puree. Pancakes are ready for breakfast.
- 1 cup boiled quinoa
- ½ cup plant-based milk
- Powdered cinnamon
- 2 eggs
- 1 banana
- Blackberry puree
- This breakfast is rich in protein, thanks to both the egg and quinoa, whose protein content is higher than cereals’. In addition, together with banana and blackberries, it makes a great combination for the day when kids are more physically active.
Sweet Potato, Spinach and Yogurt Spaghetti
- Create the spaghetti with a veggie pasta maker or spiralizer. Fill a pot with water and bring to the boil.
- Sauté the sliced garlic in a frying pan with a bit of olive oil. Once browned all over, add the spinach and cook, stirring occasionally until it becomes smooth, then add the raisins and tomatoes. Leave the preparation for a few minutes and then turn off the heat.
- Add the yogurt, parsley, lemon juice, salt and pepper and mix thoroughly.
- Cook the sweet potato spaghetti in the boiling water until it is tender; drain and mix with the sauce.
- See our tips section for more ideas.
- 2 medium-sized sweet potatoes
- 500g spinach
- 3 garlic cloves
- 1 yogurt (natural)
- Juice of 1 lemon
- Cherry tomatoes
- 1 bunch raisins
- Black pepper
- Vegetable spaghetti, also called "zoodles," gives us a lot of options when cooking attractive and healthy dishes without falling into the usual refined wheat pasta. Zucchini, pumpkin, turnips and beets lend themselves very well to this type of meal, which is made using a very simple device that is similar to a pencil sharpener. When it comes to feeding children, is important that we look for attractive and appealing dishes. Also, we need to make sure they’re getting proper nutrition. This dish offers both and you vary the toppings to keep their interest. Herb pesto, tomato based sauce or cheese and a drizzle of oil all work well with a vegetable pasta.
- In a cooking pot with boiling water, cook the peas and spinach for 1 minute.
- Pour avocado, flour, eggs, olive oil and peas into a food processor. Mash and add water if needed to make a creamy batter.
- Add a glug of olive oil to a frying pan. Add a tablespoon of the batter. Fry over low heat until the batter browns, then flip it over to the other side.
- 500g peas and baby spinach
- ¼ avocado
- 140g cornflour
- 2 eggs
- Olive oil
- Tablespoon of water if needed
- Remember that pastries, even homemade, should not be eaten every day. Look for healthier alternatives that avoid sugar in the mornings - savoury pancakes are perfect for this!
Carob And Oat Cake
- Preheat oven to 180º.
- In a large bowl, crack eggs and beat them together with sugar until they double in size.
- Gently add oil and yogurts. Add oatmeal, carob powder and yeast packet and mix the batter until it becomes uniform.
- Line the mould with baking paper, pour the cake and spread it uniformly. Dust with cinnamon, lemon and orange zest.
- Bake for 30 minutes, approximately, until a skewer comes out clean.
- 4 eggs
- 2 plain yogurt
- 125g mild olive oil
- 60g carob powder
- 60g panela
- 310g oatmeal
- 60g sugar
- 1 yeast packet
- Lemon and orange zest
- It is a flexible cake. You can replace carob for wholemeal flour, or cocoa for a different flavor.
- If you use flavored yogurts, the outcome will be different as well.
- Add fresh fruit, or some chopped nuts, like almonds.
Sweet Cereal Cream
- Use a saucepan to boil the milk with all the ingredients except for the dried fruit and compote cream. Bring to the boil and then simmer on high until cooked. If all the milk boils away, add more to enable the cereal to keep cooking. Once everything is well cooked, add the dried fruits, compote and cream (if using).
- With a food processor, crush everything until you get a cream with a very smooth texture similar to a yogurt.
- Add more cinnamon, compote, dried fruit or cream according to taste, until achieving a sweet and delicate flavour. Store in a jar in the fridge for a few days and serve as a yogurt in the mornings, with fresh fruit as a side.
- 2L milk (to taste)
- 100g millet
- 100g quinoa
- 100g oat flakes
- Handful of raisins
- 2 tablespoons fresh fruit compote (optional)
- 1 tablespoon hazelnut cream (optional)
- Cinnamon, to taste
- Splash of water
- This breakfast has two good points:
- It is a healthy sweet option that isn’t the typical, very sweet baby foods or conventional breakfast cereals.
- It includes cereals and pseudocereals that are not common (millet and quinoa) which add to our diet and give us a wider scope beyond using just wheat and its derivatives.
- In a pan with boiling water, cook the pumpkin until it is tender.
- Separate a glass of vegetable juice and set aside. Add all the remaining vegetable juice, pumpkin, coconut milk and cinnamon to a blender. Blend until smooth.
- Dissolve the cornflour in the glass of vegetable juice by stirring it round.
- Boil the pumpkin cream in a saucepan and gradually add the cornflour mixture. Do not stop stirring until it thickens. If there are lumps, pour back into the blender.
- Pour the custard into ramekins or individual serving pots and leave to cool in the fridge for at least two hours. Dust with cinnamon and serve.
- 200g pumpkin
- 0.5L vegetable juice
- 125ml coconut milk
- 2 tablespoons cinnamon
- 3 tablespoons cornflour
- It is often believed that pumpkin, nutritionally speaking, is like potatoes or sweet potatoes, but that’s not quite right. The nutritional composition of this vegetable is much closer to squashes than to tubers. Pumpkin, in addition to being immensely versatile in the kitchen, is rich in beta carotene, like carrots (that’s why both have the same orange colour). The more colours on the plate, the greater the variety of beneficial compounds.
Pumpkin Gnocchi with Hazelnut Pesto
- Dice the pumpkin. Cook in boiling water in a pan. When it is tender, strain and reserve.
- Make the gnocchi dough by combining the pumpkin with rest of the dough ingredients. Add flour little by little. Once the dough is pliable and compact, it is ready to shape.
- Boil a pan of water. Stretch out the dough, sprinkling the board with flour if necessary. Cut the dough into uniform, medium-sized cylinders. With a knife, cut the cylinders into bite-sized portions and shape softly with a fork. Keep in the fridge.
- For the pesto, crush garlic and basil (200g) with a little salt and then add in the hazelnuts and grind until it forms a paste, add in the oil little by little until smooth.
- Boil water. Add the gnocchi slowly (6–7 pieces). Simmer over a medium-low heat until they all float to the top. Skim them off and allow to stand for a minute to drain.
- Once ready, add the pesto.
- 500g pumpkin
- 150-200g wholegrain flour
- 1 egg
- 1 teaspoon turmeric
- Black pepper
- Basil, garlic, salt, and a handful of hazelnuts
- Turmeric is a natural anti-inflammatory. But also, if combined with pepper, as in this recipe, its effects are greatly enhanced. It is a good idea to use different spices to flavor our food, since they add flavor and allow us to add less salt.
Fruit Ice Creams
- Cut fruit into cubes or slices, remove peel, stones and seeds and freeze them.
- When ready to eat, pour banana slices into the food processor and whip until it has the consistency of ice cream.
- Add the rest of the fruit and whip again. Cream should be at least 50% banana for good texture.
- Top with desired toppings.
- Prepare the dish and when you are nearly ready to eat it or 15 minutes before, at most, pop it in the freezer; otherwise, if you leave it too long instead of a creamy texture it will be hard ice or too slushy if you don't freeze it for long enough.
- Frozen banana
- Other fleshy fruit: Mango, strawberry, peach, blueberry…
- Optional: Yogurt, soy yogurt, whipped yogurt…
- Toppings: shaved dark chocolate, dried fruits, grated coconut, sunflower seeds, fruit cubes…
- General Tips for Ice Creams
- Slushies: watery fruits like watermelon, melon or citrus are appropriate.
- For Creamy Ice Creams: Use a dairy base such as plain yogurt, creamed cheese or Greek yogurt.
- Avoid using sugar or dairy sugary products. Fruit is a natural sugar source.
Red Bean Hamburgers (8 hamburgers approx.)
- Cook the beans according to packet instructions, or clean and drain a jar of cooked beans.
- Meanwhile, chop garlic clove and onion and fry with the olive oil; when the vegetables start to brown, add grated carrot and turn a few times until tender.
- Add cooked and drained beans and spices to taste. Mix and mash everything.
- Keep mashing so the beans start to break up.
- Once mixed, turn off the heat and add breadcrumbs (or oat flakes or cooked rice) and the chopped parsley.
- Pour mixture in a bowl and cool.
- Shape hamburgers by hand or with a pasta cutter so they are round and flattish.
- They can be frozen and then fried straight from the freezer.
- 1 onion
- 250 g red beans (dried) or 700-750 g (cooked)
- 2-3 medium-sized carrots
- 3 tablespoons breadcrumbs or oat flakes or cooked rice
- 2 tablespoons olive oil
- 1 garlic clove
- Fresh parsley
- Salt and spices to taste
- Legumes are the best vegetable protein foodstuff and, in general, we do not eat them that much. It would be good to gradually make them part of our daily diet while reducing red and processed meat. Replace sausages or nuggets for vegetable hamburgers.
- Kids can help shape the hamburgers. These hamburgers pair perfectly with a salad!