“Teachers on the trot” is about simple tips and time saving recipes both for the teacher, “mum’s on the move” and “children on the run”.
Ideally we should all sit down and enjoy, a well balanced and nutrient laden breakfast, feeing our body soul and mind with slow burning complex carbohydrates, fibre, and nutrients offering vitality and clarity of mind. Whenever possible this should be the norm, but all too often, time is of the essence and rather than snack on sugar laden or artificial junk foods I have provided a variety of quick and easy breakfast and snack options that are rich in nutrients and may be enjoyed by children and adults alike. It is possible to still eat well and empower yourself from nutrient rich foods without spending hours in the kitchen!
Muffins are a perfect example of healthy “bag and grab” foods. Make a large batch, freeze in labelled bags and within seconds of popping in the microwave you have a wholesome energy offering breakfast providing the necessary slow burning carbohydrates to see you through the morning. Add a dollop of honey or yoghurt or fruity puree for added flavour.
I have also included a selection of easy, quick and healthy biscuits as a “top up” for in between meals.
Smoothies are another excellent example of quick fix nutrition, supplying our body with its full quota of minerals, fibre, vitamins and anti oxidants in as natural a way as possible and without any nutrient or fibre loss. They are a perfect choice for busy people on the run and are an acceptable healthy and quick breakfast, light lunch or snack option. Depending on the selection of fruits, vegetables, seeds or nuts they may “pick you up”, “set you down” or “boost you up” and the health benefits are as endless as the selection of smoothies.
Skip straight to Healthy Biscuits
Skip straight to Quick and Easy Meals
1) Make your own ice cream by freezing yoghurt in tubs and adding to smoothies
2) Buy fruit in bulk, peel bananas, melons or de pip mangoes, peaches etc and cut into chucks. Place selections into individual freezer bags, marking as appropriate for breakfast, snacks in between meals etc and freeze. Pop a bag of frozen fruit into blender, add soya or skimmed milk and within seconds you have an appropriate smoothie
3) Fun ice cubes can be made by using frozen berries or slices of kiwi, peach, mango etc and adding them to your smoothie
4) Fruit cocktail sticks are another fun addition and are easily made by threading berries, grapes or pipless cherries onto straws
5) Add honey for extra, natural sweetness, yoghurts for a more milkshake like texture and bananas for added creaminess
Aiding arthritis, Anti aging, Axe your acne, Beat the beat, Beat the Blues, Blitz your blood pressure. Boost your bones Burst of sunshine Chase your cold Check that cystitis Cool as a cucumber Control your cholesterol Go for green Make the most of menopause Rocket launch Seedy shade of red Smooth and creamy Satin skin
Go for sour tasting foods that turn alkaline once digested.
3 pineapple slices
½ red apple – chopped
1 lemon – juiced
4 baby spinach leaves
1 tablespoon pumpkin seeds
1 glass green tea
Place ingredients in blender and blend on high speed until smooth and creamy; add extra green tea or seeds depending on your choice of a thinner or thicker smoothie.
Watermelon and their pips are rich in selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.
½ mango – sliced
2 apricots – remove pips
2 broccoli florets – chopped
1 tablespoon sesame seeds
1 tablespoon yoghurt with acidophilus
1 glass coconut milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie.
A powerful combination of zinc, vitamin A, omega 3 and polyphenols, flushing out toxins and repairing and supporting cellular DNA.
½ mango – sliced
1 lemon – juiced
1 tablespoon walnuts
1 tablespoon flaxseeds
1 teaspoon barley grass – fresh or powder form
1 glass green tea
Place ingredients in blender and blend on high speed until smooth and creamy; add extra green tea or seeds depending on your choice of a thinner or thicker smoothie.
Detoxifying and cleansing
1 beetroot – cooked and chopped
½ pear – chopped 8 grapes – remove pips
1 lemon – juiced
1 tablespoon flaxseeds
1 glass fresh mint tea
Place ingredients in blender and blend on high speed until smooth and creamy; add extra mint tea or seeds depending on your choice of a thinner or thicker smoothie.
Uplifting and energizing
1 banana – chopped 1 slice pineapple – sliced
1 tomato – chopped
6 walnuts
1 tablespoon sunflower or pumpkin seeds
1 tablespoon whey protein powder
1 glass soya milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt.
Celery is alkalizing and lowers blood pressure
1 stick celery – washed and chopped
1 beetroot – cooked and chopped
2 figs – chopped
2 apricots
3 bitter almonds
1 glass soya milk
Pinch cayenne pepper
Place ingredients in blender and blend on high speed until smooth and creamy; add extra soya milk or nuts depending on your choice of a thinner or thicker smoothie
Calcium is found in dark green leafy vegetables, broccoli, sesame seeds and dairy
4 spinach leaves
2 broccoli florets
1 tablespoon watercress
1 tablespoon sesame seeds
1 yoghurt with acidophilus
1 glass soya milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie
Increases vitality and stamina
1 banana – chopped
1 tablespoon raisins
Few mixed nuts
1 tablespoon pumpkin seeds
1 tablespoon blue green algae
1 glass soya milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie
Ginger, mint and honey should be taken at the first sign of a cold
½ cup fresh strawberries or frozen berries
1 kiwi or ½ mango – sliced
1 teaspoon grated ginger
2 fresh mint leaves
1 tablespoon honey
1 glass green tea
Place ingredients in blender and blend on high speed until smooth and creamy; add extra green tea or fruit depending on your choice of a thinner or thicker smoothie
Cram in the cranberries and blueberries as well as all fruits for vitamin C
½ cup cranberries
½ cup blueberries
Slices of mango – fresh or frozen
4 strawberries or other frozen berries
1 glass green tea
Place ingredients in blender and blend on high speed until smooth and creamy; add extra green tea or berries depending on your choice of a thinner or thicker smoothie.
Promotes tranquillity and restful sleep
¼ cup chopped lettuce leaves
¼ cup chopped cucumber
4 fresh basil leaves
½ avocado pear - sliced
4 almonds – chopped
1 glass soya milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie.
Orange peel lowers cholesterol naturally and without side effects
1 slice watermelon
4 dried apricots – sliced
1 orange – juiced
1 teaspoon grated orange peel
2 shiitake mushrooms
1 tablespoon oats
1 tablespoon sunflower seeds
1 glass green tea
Place ingredients in blender and blend on high speed until smooth and creamy; add extra green tea or seeds depending on your choice of a thinner or thicker smoothie.
Boosts immunity and de stresses
6 baby spinach leaves
1 kiwi – halved and scoop out flesh
1 slice melon – chopped
½ avocado pear – sliced
1 stalk celery – washed and chopped
2 shiitake mushrooms - sliced
1 glass soya milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie.
Calcium enriche
d plus vitamin D, antioxidants and phytoestrogens 1 orange – juiced
½ avocado pear – sliced
2 fresh figs or dried
4 spinach leaves
1 tablespoon parsley
1 teaspoon raisins
1 teaspoon flaxseeds
1 glass soya milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie
Perfect for athletes offering energy and endurance
1 banana - chopped
1 pear – chopped
1 tablespoon unsalted sunflower seeds
1 tablespoon mixed nuts
1 tablespoon blue green algae
1 tablespoon grated coconut
1 glass coconut milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie
For the morning after the night before!
1 red apple – washed and chopped
1 banana – chopped
1 tablespoon honey
6 almonds
1 tablespoon bifidus powder
1 glass tomato juice
Place ingredients in blender and blend on high speed until smooth and creamy; add extra tomato juice or extra almonds depending on your choice of a thinner or thicker smoothie.
General tonic increasing vitality
1 beetroot – cooked and chopped
4 baby spinach leaves
½ avocado pear – sliced
1 tablespoon chopped parsley
½ cup coconut milk
½ cup soya milk
Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie.
All foods rich in DNA, vitamin E and collagen
½ avocado pear – sliced
4 – 6 asparagus spears – chopped
2 apricots
3 spinach leaves - chopped
1 tablespoon sesame seeds
4 almonds – chopped
1 tablespoon powdered barley grass
1 glass green tea
Place ingredients in blender and blend on high speed until smooth and creamy; add extra green tea or seeds depending on your choice of a thinner or thicker smoothie
Date and nut muffins Bran and Honey Muffins Polenta Walnut and Seed Muffins
Grab a muffin and you are also grabbing yourself a handful of essential fatty acids, protein, fibre, phytonutrients and antioxidants offering protection against heart disease and strokes, improving muscle tone and circulation, energizing the system and lowering LDL cholesterol
Dry Ingredients
2 ½ cups wholemeal flour
1 teaspoon bicarbonate of soda
2 teaspoons baking powder
1½ teaspoons cinnamon
½ teaspoon sea salt
Wet Ingredients
1½ cup soya milk
½ cup honey
¼ cup olive oil
1 egg
Goodies
1 cup dates – chopped and mix with a little flour to prevent them sinking
1 cup chopped walnuts
Pre heat oven to 200 degrees
1) Sift dry ingredients twice
2) Whisk wet ingredients and after making a well in dry ingredients pour in wet ingredients. Fold in dry ingredients, just enough to mix. It’s fine if mixture is slightly lumpy, in fact, if it is too smooth the muffins will be heavy
3) Add goodies, stirring only once
4) Fill muffin trays almost to top and place in middle of hot oven
5) Bake for 15 - 20 minutes or until a skewer comes out clean
6) Brush each muffin with a little extra virgin olive oil to maintain moisture
7) Leave in muffin trays until completely cold before removing
8) If not to be eaten on same day freeze in freezer bags and reheat for 30 seconds in the microwave.
Bran and Honey Muffins
Honey naturally sweetens and moistens these delicious muffins as well as providing us with their many health benefits.
Dry Ingredients
2 cups wholemeal flour
1¼ cups bran
2 teaspoons baking powder
1 teaspoon cinnamon
½ teaspoon ginger
Wet Ingredients
½ cup apple juice
¾ cup milk
¼ cup canola oil
1 egg
1 teaspoon grated orange rind
2 ounces brown sugar
Goodies (optional)
½ cup raisins
½ cup chopped walnuts
Pre heat oven to 200 degrees
9) Sift dry ingredients twice (apart from bran). Add bran
10) Whisk wet ingredients and after making a well in dry ingredients pour in wet ingredients. Fold in dry ingredients, just enough to mix. It’s fine if mixture is slightly lumpy, in fact, if it is too smooth the muffins will be heavy
11) If adding goodies, add now, stirring only once
12) Fill muffin trays almost to top and place in middle of hot oven
13) Bake for 15 minutes or until a skewer comes out clean
14) Brush each muffin with a little extra virgin olive oil to maintain moisture
15) Leave in muffin trays until completely cold before removing
16) If not to be eaten on same day freeze in freezer bags and reheat for 30 seconds in the microwave.
Polenta, walnut and seed muffins are a powerful force of mood enhancing properties, relaxing and supporting the nervous system.
Dry Ingredients
1 cup whole rice flour
1 ½ cups yellow corn flour
1 ½ tablespoon bicarbonate of soda
2 tablespoons brown sugar
Wet Ingredients
1 cup grated apple juice
1 ½ cups plain live yoghurt
1 tablespoon canola oil
2 ounces unsweetened apple
Goodies
¼ cup walnuts
¼ cup sunflower seeds- reserve a few for tops
Preheat oven to 200 degrees.
1) Sift dry ingredients twice to create as much air as possible
2) Place wet ingredients in blender and pulse
3) Make a well in dry ingredients pour in wet ingredients, stirring briefly until mixture is just mixed but not smooth
4) Add goodies, again folding in only once
5) Pour into muffin trays. Sprinkle with sunflower seeds, pressing in slightly with spatula
6) Bake in hot preheated oven on middle or top shelf for 12- 15 minutes. Brush with a little canola oil as soon as you remove them from oven. Leave in tray until quite cold
7) Freeze whatever is not eaten on same day
Tips
1) Oven must be at correct temperature and muffin tray should be in top third of oven
2) Do not over mix muffins. The mixture should be slightly lumpy
A selection of delicious and nutritious biscuits, easy and quick to make and may be frozen. Perfect as a healthy “in between” snack for hungry kids and adults!
Sesame Crisps Sesame Brittle Nutty Flapjacks Coconut Crunchies
10 ounces oats
4 tablespoons sesame seeds
6 ounces brown sugar
4 ounces olive oil
2 eggs - lightly beaten
Preheat oven to 160 degrees
Place wax paper on biscuit tray
1) Place oats, sesame seeds, sugar and oil in a small bowl, mix well and leave to stand for 1 hour.
2) Add eggs and mix well
3) Place a heaped teaspoonful of mixture onto wax lined baking tray leaving sufficient space between each biscuit as they spread a little during cooking
4) Using the back of a fork, flatten each biscuit as thinly as possible
5) Bake 20-25 minutes or until golden brown
6) Immediately after baking these biscuits may feel soft to the touch but crisp up within a few minutes
7) Leave to cool on tray before removing and store in airtight container.
12 ounces oats
4 ounces sesame seeds
6 tablespoons honey
6 tablespoons olive oil
2 ounces brown sugar
Preheat oven to 180 degrees
Place a sheet of wax paper on a 40 x 30 centimetres biscuit tray
1) Gently heat honey, oil and sugar in microwave
2) Place oats and sesame seeds in a medium size bowl and add honey mixture
3) Mix well and spread mixture onto a wax lined biscuit tray
4) Using wet spatula smooth down surface and press mixture into corners of tray
5) Bake at for 20-25 minutes or until deep golden brown
6) Leave in tray to cool and break into pierces
7) Store in airtight container
32 ounces oats
4 ounces walnuts - chopped
8 ounces butter / flora margarine
8 ounces honey
6 ounces brown sugar
Preheat oven to 180 degrees
Place wax paper on 40 x 30 centimetres biscuit tray
1) Place margarine honey and sugar in large bowl and melt in microwave for 2 minutes
2) Add oats and walnuts and stir to combine
3) Spread mixture into wax lined biscuit tray
4) Use wet spatula to press firmly down into all corners
5) Bake for 25 – 30 minutes until flapjacks are slightly darker than golden brown
6) If you like them really crisp leave in oven for an extra 5 minutes but watch that the outer sides don’t burn
7) Cut into fingers or squares as soon as leave the oven
8) Leave to cool in tray and store in airtight containers
1 ½ cups brown flour
1 cup oats
1 cup brown sugar
1 cup desiccated coconut
125 grams margarine
1 ½ tablespoons honey
½ teaspoon bicarbonate of soda
Preheat oven to 180 degrees
1) Mix flour, oats, sugar and coconut in large bowl
2) In small bowl melt margarine, honey and bicarbonate of soda in microwave
3) Add melted honey mixture to large bowl and stir to combine
4) Place in biscuit tray on waxed paper and using damp spatula flatten surface and press into all corners
5) Bake for 20-25 minutes until golden brown
6) Cut into squares as soon as they are removed from the oven and store in an airtight container
Any of the following choices will provide a balanced meal offering rather than depleting energy and can be cooked at home and quickly reheated or popped into a microwave and cooked from scratch within ten minutes!
Scrub potato and score a cross in the top with a sharp knife
1) Place on wrack in oven and bake @180 degrees for approximately one hour or longer until skin is crisp and inside tender when pierced with fork
Or
2) Place potato in microwave and cook on high heat for approximately 7 – 10 minutes depending on size of potato. Watch you don’t overcook or potato will be limp
3) Protect hands with paper towels and push in sides of hot potato to “open up; add butter or extra virgin olive oil
Variations
Substitute potato for sweet potato or Yam
Toppings
Add any of the following toppings
Coleslaw, tuna fish, baked beans, cheese, cottage cheese, tinned corn or bottled beans.
Container of salad
2 lettuce leaves – finely shredded
1 small firm tomato – finely chopped
3 centimetre piece cucumber – finely chopped
1 slice onion – finely chopped
2 tortilla wraps
Small container salad
1 breast chicken
1 tablespoon mayo
1) Microwave chicken for 3 – 4 minutes; cut and make sure that chicken is cooked through; slice thinly and mix with mayo; microwave tortilla wrap for ½ minute and place on plate; add salad and strips of chicken with mayo and roll.
Or
As above, but replace chicken for turkey and mayo for hoi sin or teri yaki sauce.
1) Heat tortilla wrap in microwave for 30 seconds and place on plate; add salad and strips of turkey with hoi sin sauce and roll.
Or
Smoked Salmon and Avocado Wrap
2 slices smoked salmon
½ avocado sliced
Small container salad
½ lemon juiced
1) Heat tortilla wrap in microwave for 30 seconds and place on plate; add salad, avocado and slices of smoked salmon; squeeze over lemon juice and roll
Cheese Turkey Steak Bruschetta Pita Bread
1 wholemeal baguette or 2 slices wholemeal bread
2 lettuce leaves 1 tomato – thinly sliced 1 slice Gouda or other cheese
1 teaspoon chutney
1) Make up sandwich or baguette and keep fresh in foil until eaten
1 breast chicken or turkey – micro waved (3 – 4 minutes) or steamed (7 – 10 minutes) until cooked through
2 lettuce leaves
1 tomato thinly sliced
½ avocado – sliced
1 tablespoon mayo
1) Make up sandwich or baguette and keep fresh in foil until eaten
1 thin slice beef fillet
2 lettuce leaves
1 thin slice onion
2 thin slices tomato
1 tablespoon mayo
1) Place beef and onion in microwave for 1 – 1½ minutes
2) Lightly toast bread and layer on lettuce, steak, onion and tomato and top with mayo
1 firm ripe tomato – finely chopped
1 tablespoon olive oil
1 baguette or two slices wholemeal bread
1) Toast baguette or bread
2) Microwave tomato and oil for 1 ½ - 2 minutes on high speed
3) Spread on baguette and enjoy!
Variations
Add small tin anchovies to baguette and top with tomato and oil
1 turkey breast – micro waved for 3 – 4 minutes and slice when cool
2 lettuce leaves – shredded
1 small tomato – chopped
1 slice onion or cucumber – chopped
1 tablespoon hummus
2 pita breads
1) Heat pita bread in toaster or microwave for 15 seconds and fill with turkey, hummus, lettuce, tomatoes and cucumber
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