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Healthy Recipes
Fruity Tofu Smoothie - Breakfast Cookies - Fruit Pancakes - Pumpkin Pancakes - Hummus - Beetroot Hummus - Kidney Bean Dip - Beetroot Dip - White Beans Dip - Buttered Pea-Corn Puree - Cheesy Cauliflower Puree - Squash & Apples - Parmesan Asparagus Puree - Avocado Delight - Honey Soaked Carrots - Squash Soup - Carrot & Lentil Ginger Soup - Broccoli Cheese Soup - Tomato Soup with Tofu - Minced Fish with Tofu - Fish Pie - Moroccan Roast Vegetables - Salmon Pasta - Lamb and Aubergine Casserole - Lamb and Orange Bake - Quinoa and Broccoli - Chicken Dinner with Grapes - Stuffed Zucchini - Butternut Risotto - Broccoli Casserole - Tomato, Cauliflower & Spinach Casserole - Bread Pudding without Eggs - Apple-Banana Muffins - Milk and Egg-free Birthday Cake - Banana Pumpkin Shake - Pumpkin Yogurt
Fruity Tofu Smoothie 6m+
1 mango
1 banana
¼ container of silken tofu
Peel and slice the banana and mango.
Place into a blender with the tofu and blend well.
Increase the amount of tofu to thicken the consistency - ideal if you need to spoon feed this to baby as a dessert.
Breakfast Cookies 9m+
3 large ripe bananas, mashed
2 ½ cups quick oats
1/3 cup honey OR ½ cup sugar
1/3 cup oil OR applesauce
1 tsp vanilla extract
½ tsp cinnamon
Mix all ingredients together thoroughly and allow to sit for 15 minutes.
Preheat oven to 350 degrees.
Spray cookie sheet with non-stick cooking spray. Drop by teaspoonfuls onto cookie sheet, flatten into cookie shape. Bake for 20 minutes or until brown.
You could also add 1 cup of chopped soaked dried dates/apricots/blueberries & reduce the oats to 2 cups.
Fruit Pancakes 9m+
Slice fruits like mango, pear, banana, peach and melon
Coat with pancake batter
Lightly fry in pan until golden brown
Serve as finger food for a mid-morning snack or as a dessert
Pumpkin Pancakes 12m+
1 cup whole wheat pastry flour
3/4 cups unbleached white flour
1 tbs baking powder
1/4 tsp salt
2 tsp cinnamon
1 tsp vanilla
2 eggs
1 cup pureed pumpkin or winter squash
2 cup milk
3 tbs sunflower oil
Stir (and sift) together all the dry ingredients in a medium-sized bowl. In another bowl, beat the eggs with the pumpkin and vanilla. Beat in the milk and oil until smooth. Add to the flour mixture. Then cook the pancakes in a pan as usual.
Hummus (Tahini-Free) 9m+
1 can of dried chickpeas
a pinch of ground cumin
1 clove garlic, crushed
2 tsp of lemon juice
1 tsp of olive oil
Cover the chickpeas in cold water and soak overnight.
Drain, then place in a saucepan and cover with fresh water. Cook until tender (1- 1 1/2 hours). Drain, reserving the cooking water. Place the chickpeas in a food processor along with the other ingredients and puree well. Slowly add a little of the reserved cooking water and continue to puree until you reach the desired consistency. Serve as dipping for snacks or dinner side dish.
Beetroot Hummus 12m+
Serves 4 as a side dish or starter
4 small beetroot, cooked (NOT pickled beetroot)
200g chickpeas (1 can or equivalent dried chickpeas, cooked)
3 tbsp tahini (sesame seed paste)
2 tbsp olive oil
1 clove garlic (optional, but tastes great)
Juice of ½ lemon (optional)
Put all the ingredients together in a blender or food processor and blend until smooth. You may need to add a little water, if the paste is too thick.
The easiest way to do it is to process in this order: lemon, olive oil, garlic, tahini, then add beetroot, then add chickpeas (and water, if needed). Serve with toast, fresh vegetable sticks or as a side salad.
Kidney Bean Dip 9m+ (Egg free, Gluten free, Lactose free, Nut free)
1 tablespoon olive oil
1 clove garlic, crushed
2 x 400g cans kidney beans
3/4 cup chicken stock
2 tablespoons lemon juice
Heat the oil in a saucepan over medium heat. Add garlic and sauté for a minute. Add beans and stock and simmer for 10 minutes.
Use a stab mixer or blender to puree the mixture. Stir in lemon juice.
Cool and serve as a dip with crackers or bread sticks.
Beetroot Dip 12m+
400 grams beetroot balls, drained
1 teaspoon garlic, minced
1 teaspoon coriander, ground
2 teaspoons cumin, ground
2 teaspoons lemon juice
175 grams Natural Style Yogurt
Combine beetroot, garlic, coriander, cumin, lemon juice and yogurt.
Process until roughly chopped.
Refrigerate until required.
White Beans Dip 12m+
1 can of whole peeled tomatoes
1 can of 3 white beans
1 small onion
1 clove garlic
1/2 tsp salt
1 tbsp fresh basil, finely chopped
2 tsp olive oil
In a food processor, combine all ingredients and blend until very smooth
Buttered Pea-Corn Puree 9m+
1 cup canned or frozen peas
1 cup canned or frozen corn
Dab of unsalted butter
Bring peas and corn to a boil. Simmer for about 7 - 10 minutes. Drain peas, but leave a little cooking liquid. Add butter. Blend buttered peas and corn in a blender or food mill. Gradually, add cooking liquid to thin the puree if it is too thick.
Cheesy Cauliflower Puree 6m+
2 cups cauliflower florets (fresh is best)
Sprinkle of shredded cheddar cheese
Dab of unsalted butter
Steam cauliflower florets or boil until tender (about 10 minutes). Drain. Add butter and cheese. Blend into a puree. Add water or breastmilk/formula if needed to reach desired consistency.
Squash & Apples 6m+
1/2 small butternut or acorn squash
1 apple
1 to 2 tbsp (15 to 30 ml) apple juice or water
Seed squash. Place cut-side down on a microwave-safe plate. Microwave uncovered, on high until soft, about 5 minutes. Peel, core and coarsely chop apple. Scoop squash from shell into a microwave-safe dish that can hold at least 2 cups (500 ml). Add apple and 1 tbsp juice. Cover. Microwave until apple is soft, about 3 minutes. Mash for a toddler or puree for a baby, adding more juice for a thinner texture, if needed. Cool to lukewarm before serving.
Parmesan Asparagus Puree 9m+
6 fresh asparagus spears, trimmed
1 tablespoon unsalted butter, melted
1/4 grated fresh parmesan cheese
cooled boiled water
Place asparagus in a baking dish and drizzle with butter. Add parmesan cheese. Bake asparagus at 400 degrees for 20 minutes or until tender. Remove from oven and cut spears so that they fit into your food mill or food processor. Puree while adding water until desired consistency is reached.
Avocado Delight 6m+
1 slice cantaloupe melon
2 slices mango
½ avocado pear peeled
Remove the skin from the melon and mango, and simply mash the avocado, mango and melon together.
Honey Soaked Carrots 9m+
4 cups of sliced carrots
3 tablespoons orange juice
4 tablespoons honey
1/4 teaspoon ginger
3 unsalted tablespoons butter
Mix all ingredients together in a medium saucepan and cover to heat. Let the carrots cook over a low heat for about 30 minutes or until they become tender. Stir on occasion as they are cooking. Serve sprinkled with cinnamon or cardamom. You can add 1 small pealed chopped apple, and cook together with carrots for more fruity taste.
Squash Soup 12m+
1 small winter squash chopped
1 small onion
1/4 teaspoon ground turmeric
1/8 teaspoon ground pepper
2 cups chicken broth (homemade salt-free)
1/4 cup sour cream or yogurt
Sauté Onions then combine squash, onion and spices.. Cook on low for 10 minutes. Stir in the chicken broth and cook another 15 minutes.
Cool slightly and pour 1/3 of the mixture into blender and blend until smooth, repeating until all of the mixture is blended
Carrot & Lentil Ginger Soup 9m+
2 teaspoons vegetable oil
1 onion, finely chopped
2 carrots, grated
2 medium chopped tomatoes
50g (2oz) split red lentils
½ teaspoon ground ginger
½ teaspoon ground turmeric
parsley to place on top - finely chopped
850ml (1.5 pints) water
ground red pepper, to taste (optional)
Boil water and add lentils with half of the turmeric. Cook for 15-20min until very soft, stirring occasionally.
Heat oil in a saucepan. Add onion with the other half of the turmeric and cook until golden brown, stirring. Add carrots, ginger, and red pepper. Stir to mix. Cook until carrots are soft. Add chopped tomatoes and continue to cook for another 10min.
Add the mixture into the cooked lentils, mix, cover and bring to the boil for further 5min. Sprinkle with parsley and serve.
Broccoli Cheese Soup 9m+
1 potato, peeled and grated
2 carrots, peeled and grated
1 small onion, chopped fine
1 broccoli
3 cups water
White Sauce
1/2 cup butter
1/2 cup whole-wheat flour
4 cups whole milk
4 ounces hard cheese, cubed
Put the first 6 ingredients into a large soup pot, on medium high heat. Cook until the vegetables are tender - about 10-15 minutes - while you make the white sauce.
In another pot, melt the butter over medium heat. Gradually add the flour and whisk - until blended. Stir in the milk gradually to the flour mixture and keep stirring until it gets thick and smooth. Add the cheese and stir until blended.
Now you can add this white sauce to the vegetable mixture. Heat through and serve.
Tomato Soup with Tofu 12m+
1 tsp of olive oil
½ chopped onion
50ml soy milk
100g silken tofu
1 diced fresh tomato
½ tsp fresh basil, chopped
In a saucepan, sauté the onion in the oil over a medium heat. When the onion is tender, add the tomato and basil and cook for a few more minutes. Blend in the soy milk and heat through, stirring constantly. Remove from the heat, blend in the tofu and allow to cool. Finally, put into a blender and purée until smooth.
Minced Fish with Tofu 12m+
230-250g fish flesh
300g smooth tofu
100 ml chicken stock (homemade, salt-free)
1-1½ tbsp cornstarch solutions (mix corn flour with some water)
1 tbsp chopped spring onions
1 tbsp chopped coriander leaves
¼ tsp salt
¼ tsp sugar
¼ tsp sunflower oil
1/8 tsp pepper
Heat up oil to pan-fry fish until cooked properly. Dish up. De-bone, flake out and loosen the fish fresh. Set aside. Remove tofu from the box. Pat dry with kitchen towel. Cut into 2cm cubes. Heat up 1 tbsp oil to slightly pan-fry the tofu cubes. Then add in fish flesh and stir-fry until fragrant. Add in seasonings and stir-fry until well combined. Pour in chicken stock and bring it to a boil. Simmer for a while. Thicken the dish with cornstarch solutions. Sprinkle with chopped spring onions and chopped coriander leaves. Dish up and serve when it is hot.
Fish Pie (suitable for freezing) 9m+
125g white fish
1 cup milk
1 cup cooked peas, preferably fresh
1 cup cooked sweetcorn (tinned in water or frozen)
125g boiled potatoes
1 tbsp unsalted butter
1 tsp fresh parsley
Poach the fish gently in milk with a small knob of butter. When cooked, remove the fish, retaining the milk, and remove all bones and skin from the fish. Return all ingredients to the pan and heat through. Mash or chop to the texture as suitable for your child.
Moroccan Roast Vegetables 12m+
1 tbsp cous cous (well cooked and soft)
75g sweet potatoes
50g courgette
30g cooked sweetcorn
1 slice of mango or pineapple (optional)
1 tbsp red pepper
Knob of butter, unsalted
Roast the sweet potato and courgette on a baking try with a little olive oil at 220’C for 30 minutes, turning occasionally. Mix all the ingredients together and blend to desired consistency. Reheat thoroughly and allow to cool to suitable temperature before serving.
Salmon Pasta 6m+
1/4 cup finely chopped broccoli
1/4 cup cream or milk
1 small cooked salmon fillet (boneless)
2 tablespoons water
1 1/2 cups cooked pasta of choice
1 tablespoon unsalted butter
Heat butter in pan, add broccoli and water. Cook until broccoli is tender. Add cream (or milk) and heat through, but do not boil. Stir in salmon and mix well until heated through. Add salmon broccoli mixture to cook drained pasta of choice and stir thoroughly. Serve with finely chopped parsley.
Lamb and Aubergine Casserole 12m+
1 aubergine
1 tsp of olive oil
125g of minced lamb
1/2 small onion, chopped
1/4 clove of garlic
2 tsp of fresh parsley, chopped finely
A pinch of dried rosemary
a little pinch of freshly ground black pepper (optional)
150g tomatoes finely chopped, preferably fresh
Preheat the oven to 350 deg F/180 deg C. Cut the aubergine in half lengthways. Scoop out some of the flesh, leaving a reasonably thick shell. Blanch the halves in boiling water for 1 minute, then place in an oven-proof dish. Dice the remaining aubergine.
Heat the oil in a frying pan and brown the minced lamb over a medium heat. Add the onion, chopped aubergine and garlic, then lower the heat. Cook, stirring often, until the onion is tender. Add the herbs and pepper, then remove from the heat. Fill the aubergine halves with the lamb mixture. Mix the tomatoes with the Worcestershire sauce and pour over the aubergines. Cover and cook in the oven for 45 minutes. Mince or chop as necessary.
You can substitute aubergine with zucchini if preferred.
Lamb and Orange Bake 12m+
1 tbsp of olive oil
125 cubed lamb shoulder
¼ tsp of paprika
½ tsp unsalted butter
¼ onion, sliced
50g mushrooms sliced (optional)
1 cup of water
A pinch of dried rosemary
2 fresh spearmint leaves or pinch dried spearmint
1 fresh sage leaf or pinch dried sage
a little pinch of freshly ground black pepper (optional)
orange rind of 1/2 orange, finely grated
1 tbsp of orange juice
1 tbsp honey (optional0
Pre-heat the oven to 350 deg F/180 deg C. Sprinkle the lamb with the paprika and cook in a frying pan until browned on all sides. Place the lamb into an ovenproof dish.
Sauté the onions and mushrooms in the butter until tender. Add the water, herbs and pepper and pour over the lamb. Cover and cook in the oven until the lamb is tender (about 1 hour). Remove the meat and keep it warm. Stir orange rind, honey and orange juice into the onion mixture. Heat gently, replace the meat, then chop and serve.
Quinoa and Broccoli 12m+
Half of a cup of quinoa
1 cup of water or vegetable stock from the cooked vegetables
¼ cup of red lentils
broccoli, cauliflower or any other vegetable your baby likes
1 teaspoon of fresh herbs like basil or thyme, finely chopped
1 tbsp unsalted butter (optional)
some grated cheddar cheese (optional)
Cook the vegetables until soft, drain, and keep warm on one side. Use the stock to cook the quinoa together with the red lentils until soft and the water is completely absorbed. Add a bit of water if needed and stir occasionally. Once cooled, add the butter and herbs. Serve with the vegetables and cheese.
Chicken Dinner with Grapes 9m+
1 chicken breast, skinless and boneless
500ml homemade chicken stock
10-15 white grapes, seedless and peeled
1 courgette, diced
1 small potato, peeled and cut into slices
Chop the chicken breast, combine with the other ingredients and place in a small saucepan over a high heat. Bring to the boil, then lower the heat. Cook for around 30 minutes until the potato is tender and the chicken is cooked through. Purée in a blender, adding a little stock if necessary.
Stuffed Zucchini 12m+
2 medium zucchini
2 green onions, finely sliced
2 tbsp butter (or oil)
40g grated parmesan cheese
1 medium tomato, chopped
Black pepper, to taste (optional)
Parsley to decorate
Cut zucchini lengthwise in halves. Boil for 5 min for soften a bit. Scoop out pulp, leaving 1/4-inch wall; chop pulp and reserve. Place zucchini shells cut sides down in dish. In a pan cook the onions and butter until tender, 6 to 7 minutes. Stir in cheese, tomato, and pepper. Turn zucchini shell cut sides up; spoon mixture into shells.
Cover loosely and bake on high crisp and golden, 15-20min. Sprinkle with parsley and serve.
Butternut Risotto 6m+
1 small onion, chopped
2 tbsp olive oil
2 sprigs thyme, chopped
250g butternut squash or pumpkin, peeled and diced
150g risotto rice
600ml water
2 tbsp grated parmesan, to serve
Fry the onions in a tbsp of oil until soft and golden but not browned. Add the thyme, squash and rice and stir for a few seconds to coat the grains with oil. Add 200g boiling water. Cook, stirring until almost all the water is absorbed. Add the rest of the water a little at a time, cooking until each addition is absorbed, until the squash is soft and the rice al dente and creamy. Serve it in a bowl, scattered with cheese.
Broccoli Casserole 9m+
1 broccoli, chopped
1 cup uncooked brown rice
1 tbsp butter
1 tbsp sunflower oil
2 cups water
1 tbsp corn-flower
1½ cups milk
¾ cups shredded cheddar cheese, plus additional for
topping
red pepper to taste (optional)
Boil broccoli until soften.
Preheat oven to 350°.
In a medium saucepan, combine brown rice, oil, and water. Bring to boil, then reduce heat and cover, simmering for 40 minutes or until tender.
In another medium saucepan, melt the butter over medium heat. Add the corn-flour and stir until well combined. Stir in the milk. Continue to cook, stirring constantly, until thickened and bubbly. Add the cheddar cheese and stir until combined. Remove from heat, and add pepper to taste.
In a large bowl, combine the cheese sauce, rice, and broccoli. Spoon into a casserole dish and sprinkle with shredded cheddar cheese. Bake for 20-30 minutes, until bubbly.
Tomato, Cauliflower & Spinach Casserole 12m+
1 small onion, sliced
2 tbsp oil
1 small cauliflower, cut into bite-sized florets
2 small tomatoes, chopped
100g spinach, chopped
1 tbsp turmeric
1 tbsp basil
Fry the onion in 2 tbsp oil until soft and golden. Add the turmeric and basil and cook for a couple of minutes until fragrant. Throw in the cauliflower, tomato and 300ml water then bring to a gentle simmer for 10-15 minutes until the tomato has broken down and the cauliflower is tender. Stir through the spinach until wilted and serve with pita bread.
Bread Pudding without Eggs 12m+
6 cups stale bread of choice, cut into 1-inch cubes
1/3 cup raisins
2 1/2 cups milk
1/2 cup soft cream cheese
1 cup freshly squeezed apple juice
1 medium banana (this will substitute ¼ cup sugar so it will have the sweet taste and still be very healthy for your toddler)
1 tbsp vanilla extract
1 tsp cinnamon
Lightly oil a casserole dish. Place the bread cubes in the casserole dish and scatter the raisins over the bread cubes. In a small bowl, whisk together the remaining ingredients, and pour over the top of the bread cubes.
Bake at 350 degrees for 40-45 minutes or until golden brown on top. Remove from the oven and allow to sit for 10 minutes before cutting into servings.
Apple-Banana Muffins 12m+
2¼ cups whole all-purpose flour
1 tbsp baking powder
½ tbsp ground cinnamon
2 tsp ground flax seed (optional)
1 egg, beaten
1 cup apple juice
½ cup unsweetened apple sauce
¼ cup sunflower oil
1 medium ripe bananas, mashed
Preheat oven to 350°. Lightly spray a non-stick muffin pan with oil, or use paper muffin cups. Combine the flour, baking powder, cinnamon, and flax seed in a large bowl.
Add the egg, oil, apple juice, apple sauce, and bananas, and stir just until combined. Spoon the batter into the muffin cups (cups will be full). Bake for 35-45 minutes, until golden brown.
Milk and Egg-free Birthday Cake 12m+
No eggs, milk, soy, or nuts
3 cups white self-rising flour
1 1/2 cups sugar
1 1/4 cups water
1/2 cup shortening
3 tbsp water, 3 tbsp oil, 2 tsp baking powder; mixed together (this is the substitution for 2 eggs)
2 1/2 tsp baking powder
1/4 tsp salt
1 tsp vanilla extract
Preheat oven to 350 degrees. Grease and flour two cake pans.
In a large bowl, combine all ingredients. Using an electric mixer, beat until well mixed, approximately 4 minutes. Pour batter into cake pans. Bake 40 to 45 minutes, or until toothpick inserted in centre comes out clean. Cool in pans 10 minutes before removing to wire racks. Frost when completely cooled.
You can make apple-blueberry “jam” to be used in between the two cake layers. Simply cook in a saucepan 1 pealed apple cut into small pieces with 250g blueberries with 1tsp oil, ½ tbsp cinnamon and ½ cup water. Cook until very soft and “jammy”, stirring throughout.
Banana Pumpkin Shake 6m+
1cup milk
2 tablespoons canned pumpkin (or homemade puree pumpkin)
1 banana
dash of cinnamon (omit if baby is under a year)
Blend in blender until smooth and foamy.
Serve immediately.
Pumpkin Yogurt 6m+
1/4 cup cooked pumpkin puree
1 cup of plain yogurt (use natural whole milk yogurt)
dash cinnamon (omit if baby is under a year)
dash ginger
Combine all ingredients and serve.
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