Sugar Free Orange and Sultana Cookies

Like most children my two year old enjoys her fruit and sweet treats so I have enjoyed perfecting a cookie recipe that does not contain processed sugar! While containing no vegetables unfortunately, these cookies are great healthy treat for kids and adults alike! The cookies sweetness comes from the orange juice, honey and sultanas and they are so quick and easy to make. You could substitute the sultanas for other dried fruit such as apricots or cranberries, the almond flour gives these a soft moist texture but you can substitute with plain flour instead. 

100g butter

3 tsp honey  

1 medium sized egg 

Juice and zest of 1/2 an orange  

50g almond flour (swap for wholemeal or plain for nut allergies) 

50g fine milled rolled oats or ready brek porridge oats  

50g wholemeal flour
1/2 tsp baking powder 

100g sultanas  

Beat the butter and honey together, add the egg and beat until combined.

Add the orange juice and zest to the mixture, along with almond flour, sultanas, wholemeal flour, oats and baking powder.  

Mix well, then spoon onto a greased baking sheet on an oven tray. 

Bake at 150 degrees celesius fan bake for 20-25 minutes or until golden brown. 
  

The Parts of a Plant

I am completing further curriculum based activities for the Superveg App. The above is a simple drag and drop exercise. However I know there will be lots of questions raised around the functions of the parts of the plant as little fingers drag and drop! 'So do we eat the root of the carrot Mummy'(or Daddy)? Lately I have been reading the Educational App Store blog and newsletters that give excellent inspiration and I am hoping the activities that are being developed will create a dialogue between parents, teachers and our wonderful little people!

If any parent or teacher would like to be beta testers for these curriculum updates please let me know
on twitter @superveg_ or email superveges@gmail.com.

 

Key Stage 1 and 2 Curriculum Activities

Currently I am developing some Key Stage 1 and 2 activities and games to go alongside the human body and vegetable information in the Superveg App. See a preview below, these will be simple drag and drop activities or games like include tapping to create a path for the nerve to the brain, or vanquishing a virus! Practicing problem solving and drawing exercises are also included to help with motor skills and thinking processes. Let me know parents or educators if there is anything specific you think should be included :)!

Up and Away!

Launched! We have now gone live on the Apple Store!Type Superveg in search to find us! 

Freebies!

Happy Friday Everyone! 
We have 10 promo codes to give away before launch, so you can download the App for free! Share or post app link http://bit.ly/1CDAoyY to enter! 

Ready to Launch :)

Super Vege Soup

Continuing with the slow cooker theme, this is another throw everything in the pot and leave to cook recipe! You can leave out the curry paste if you don't like anything too spicy but it does add a certain depth of flavour to the soup. 

1 butternut squash 

1 red pepper  

2 carrots 

250ml vegetable or chicken stock 

3 cloves garlic 

1 teaspoon grated ginger 

1 teaspoon green or red thai curry paste (optional) 

1 red onion  

1 teaspoon each of dried cumin and coriander  

125ml coconut cream 

Peel and chop up all vegetables, place in the slow cooker, add all the other ingredients as well and stir through. Cook on high for 2 1/2 hours stirring occasionally or until veges are cooked and soft. Turn to low until ready to serve, then add the coconut cream. Using a hand held blender blend until smooth. Serves 4.

Have a Super Read! Happy World Book Day!

Fresh Tomato and King Prawn Pasta

This is a fab, quick and fresh tomato pasta sauce, if I am cooking only for adults I substitute the stock for good white wine. Lime is the key ingredient in this recipe that gives this sauce a fantastic flavour. Substitute the prawns with chicken breast if you don't like seafood. Serves 4. 

500g Spaghetti Pasta

1 packet Cherry Tomatoes

2 cloves of Garlic

200-250g King Prawns (frozen and raw to ensure freshness)

100 ml Vegetable or Chicken Stock

Zest and Juice of Half a Lime

Freshly ground Pepper

Salt 

Olive Oil

Fresh Parsley or Basil to garnish 

Add crushed Garlic cloves to pre heated olive oil in frying pan. Sauté over a medium heat then add the halved Cherry Tomatoes with Salt and Pepper stirring over a medium heat. When the pan dries out as the Tomatoes cook, add the Vegetable or Chicken Stock gradually along with the Lime zest and juice stirring to create the Tomato sauce. Turn the heat off. 

Put the fresh Pasta on to boil. The Italians frown on me but I always boil the jug for the pasta water ;) I used fresh Pasta above but obviously dried Spaghetti works just as well. Turn the heat back up on the Tomato sauce and when bubbling add the Prawns stirring through the Tomato sauce as they change colour from grey to orange, this should only take several minutes. Do not over cook the Prawns as they will become tough. Add Salt and lots of freshly ground Black Pepper to taste.  Strain the water from the Pasta add a drizzle of Olive Oil and fresh Pepper. Toss and serve with Herb garnish.

Slow Cook Meatball and Veg Casserole

This is healthy and delicious and takes 10 minutes to chop up and throw in the slow cooker. A great winter warmer. Once again you can add flavourings and vegetables to suit what's in the fridge and store cupboard! My 20 month year old loves this and she has discerning tastes to say the least!

15% or less fat Beef Meatballs  

Red onion 

Yellow Pepper (you can use any colour) 

2 Garlic Cloves crushed  

2tsp Fresh Ginger grated 

2  Potatoes medium sized 

Courgette  

Sprinkle of Dried Mixed Herbs 

Jar of Tomato Pasta Sauce  

Salt and Pepper to taste 

Place Meatballs in the bottom of the slow cooker.
Roughly chop in Onion and Potato and sprinkle over the meatballs, Add Garlic and Ginger over top as well. 
Empty the jar of Pasta Sauce evenly over ingredients in slow cooker, I rinsed out the pasta jar with approx 1/3 cup water and added this liquid to the slow cooker as well. 
Chop up the Pepper and Courgette, first add the Pepper then Courgette on top, then sprinkle with Dried Mixed Herbs, add Salt and Pepper. 
Cook on high for 4 hours, check Potatoes for softness as cooking time may depend on your slow cooker settings. 
Serves 4. 

Activity Sheets

To go with the SuperVeg App are activity sheets. We learn by doing! The activities will reinforce the vitamins, minerals, body processes, growing and cooking of the Superveges! The second sheet for Pedro Potato will focus on how to plant and grow him. All activity sheets will be saved under the App section. Let me know what you think?  

Casey Carrot Muffins

This great basic muffin recipe comes from the Destitute Gourmet.  I have made these into Carrot Muffins but you can add whatever you like banana, choc chips, blueberries etc. Once again the idea is quick, easy, cook with the kids and add what flavours you like. I am going to try Blueberries and Lemon next!     

Basic Muffin Recipe

2 cups self raising flour
½ tsp baking powder
1 cup sugar
100g butter – melted
1 egg
1 cup milk

 Additions to make Carrot Muffins 

1 tsp of mixed spice, 1 tsp vanilla essence, 1 tsp of cinnamon, 1 large carrot peeled, grated. 

Preheat the oven to 200°C, grease muffin pans.

In a large bowl combine the flour, baking powder, sugar, grated carrot and dried spices. Combine the butter, milk, vanilla essence and egg and whisk with a fork to combine. Mix the liquids into the dry ingredients till just mixed. Do not beat. Spoon the mixture into muffin tins and place in the oven. Bake for 10 -15 minutes or until golden and the muffin top springs back when pressed.

App Preview

Today I have decided to post a preview of some of the screenshots that show what the Superveg App is about. The Superveg characters and body processes animate and interact when tapped to explain the story. The idea is that children understand what the vegetable and plant look and grow like in their natural state. But most importantly what vegetables do for us inside our bodies! Let me know what you think!

Quick Quiche

This quiche is very quick to make but no less tasty for it! You can throw anything in, use your own favourite combination of veges and cheeses. The idea is to throw it all in dish and place in the oven so a healthy meal is ready without too much fuss for both adults and children. To save time I buy my cheese ready grated and carrots as sticks to quickly chop into chunks.  

Ingredients:

Spinach

Onion

Carrots

Tomatoes

Ham

(Amounts will vary according to the size of dish you are using) 

6 Eggs

6 Tablespoons milk

Cheddar Cheese 

Parmesan Cheese

Salt and Pepper to taste

Chop all the Superveges :) and Ham, place in your quiche dish fill till the dish is about three quarters full, toss to mix together. 

Whisk Eggs and Milk together in a bowl add the grated Cheddar Cheese, Salt and Pepper.

Pour into the quiche dish over your Superveg and Ham sprinkle with Parmesan Cheese.

Cook in the oven at 200 Celsius for 45 minutes or until the Egg, Milk and Cheese is 'set' and not liquid anymore. Serves 4-6. 

Remember you can add any combination of veges and cheeses:

Broccoli, Red Pepper, Blue Cheese and Cheddar.

Carrot, Mushroom, Feta and Cheddar.

Whatever you fancy!