Approx Fat Count
1 piece of wholewheat toast – < 6 grams
2 tablespoons of Avocado with extra oil drizzled on top – 6 grams
1 tablespoon of marinated goat cheese – 6 grams
Drizzle with olive oil, cracked pepper & sea salt
Total 18 grams
In the absence of sunlight or supplements, eating mushrooms is a good way to up your vitamin D levels, and the only vegetarian food source of vitamin D. They are also a good source of B vitamins, which help provide energy by breaking down proteins, fats and carbohydrates, and play a key role in the nervous system.
Simply cook in LOADS of butter and sprinkle a little rosemary on top, saute until soft and delicious.
A good squeeze of lemon is not only a nice flavour addition, it also breaks through the fatty taste which can sometimes be too much on a little palette.
(One thing we’ve noticed is that when we put too much butter or oil in a dish, kids get almost a ‘fatty taste fatigue’ from the taste of fat so we often try to break up the taste with something fresh).
Kale is currently top of the pops when it comes to superfoods right now. Blueberries, quinoa and amaranth have been left by the wayside as health seekers bake, puree and blend their way to good health with the good green stuff. And with good reason.
Kale is a leafy green vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus. A cup of fresh kale has only about 40 calories but packs almost 3 grams of protein. One cup of cooked kale has over 1000% more vitamin C than a cup of cooked spinach and unlike spinach, kale’s oxalate content is very low which means that the calcium and iron in kale are highly absorbable in the human digestive system.
It’s a great nutrient dense way to start the day and an easy recipe to adapt for CF / non-CF calorie requirements. Continue reading “Start the day with a kale smoothie”
We make these and then freeze them so you can heat them up one at a time for a warm brekky or after school snack in between meals. Of course, they’re always better fresh.
Cooking Time 20 minutes
Olive oil, to grease
3 sheets (25 x 25cm) frozen ready-rolled shortcrust pastry, just thawed
1 x 270g can corn kernels, drained
100g grape tomatoes, quartered
1/2 red capsicum, deseeded, coarsely chopped
3 green shallots, ends trimmed, thinly sliced
40g (1/2 cup) coarsely grated hard cheddar cheese
Preheat oven to 180°C. Brush six 185ml (3/4-cup) capacity muffin pans with oil to lightly grease. Using a saucer as a guide, cut six 14cm-diameter discs from the pastry. Line the muffin pans with pastry. Combine the corn, tomato, capsicum, shallot and cheddar in a bowl. Season with salt. Divide corn mixture among pastry cases. Make a well in the centre of the corn mixture. Break an egg into each pastry case. Bake for 20 minutes. Set aside in the pan to cool slightly before serving.
Prep Time: 10 min
Total Time: 20 min
Use raw, organic ingredients whenever possible. These measurements are flexible; don’t worry too much about being exact.
Recipe: Preheat the oven to 300º. Combine all ingredients in a mixing bowl and use your clean hands to mix well and toss to coat; it will be sticky and messy but that’s the fun part. The coconut oil might be liquid or solid depending on the temperature of the room you are in (it has a melting point of about 75ºF.) Your hands will warm it up and melt it into the mixture if it’s solid, just be sure to mix it all through the other ingredients so there aren’t any chunks of oil left. Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted. Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.
CF Tip > We add this over ice cream or yoghurt to “crunch” it up with a few extra calories as well as keeping in on hand as a healthy high fat snack for car trips etc.