Approx Fat Counts
1/2 cup of Black rice cooked (and mixed with other ingredients once cold) – 3 grams
1 small can of tuna in oil – 6 grams
1 corn cob roasted and then kernels sliced off
1/2 capsicum diced
Parsley or rocket to mix through
1 x tablespoon olive oil to finish – 12 grams
Total approx 20 grams
This is a great one if you can get your child to eat mushrooms. They’re jam packed full of goodness.
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).
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.
- 2 cups raw, whole rolled oats (proper old fashion oats)
- ½ cup raw nuts, chopped
- ¼ cup raw seeds (sunflower or pumpkin seeds or both)
- ½ cup unsweetened dried fruit, chopped (optional)
- 3 tablespoons maple syrup or raw honey (or a combo of both)
- 2 tbsp coconut oil (or coconut butter)
- ½ tsp vanilla extract
- 1 large pinch fine sea salt
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.