Yummy Yum Food Fun - Annas Challenges · the calorie and nutrient content. This is called “food...

This booklet was written by the paediatric dietitians at Hampshire Hospitals NHS Foundation Trust and funded by Anna’s Challenges charity. It is not intended to replace any advice given from a specialist CF team.

Yummy Yum Food Fun

Good nutrition is an important part of the treatment for Cystic Fibrosis (CF). It helps to improve lung function and wellbeing.

People with CF can struggle to maintain a healthy body weight and a good nutritional status.

This booklet brings together advice on a high calorie diet and a range of tasty, energy dense family favourite recipes for people with CF.

It is intended for children aged over one year.

All the recipes have been kindly provided by the families of children with CF attending Basingstoke and North Hampshire Hospital and the CF team.

We wish to thank Anna Challenges for their support in producing this booklet. Anna’s challenges is a charity dedicated to raising funds and

awareness for children with CF in the Basingstoke area, visit www.annaschallenges.org.uk for further information.

Happy cooking!


Chapter 1The importance of nutrition in Cystic Fibrosis (CF)

Chapter 2

Fortifying your diet

Chapter 3Savoury recipes

• Quick creamy pasta• Potato and coriander bhaji’s• Homemade pizza• Sweet potato curry• Homemade chicken nuggets• Granny Pentons mini Yorkshires with sausages• Cheesy straws• Creamy chicken curry

Chapter 4Sweet recipes

• Granola bars• Millionaire shortbread cupcakes• Fridge cake• Anna’s chocolate truffles• Choccy rocky road• Granny Pentons crunchy biscuits• Chocolate & toffee ice cream pie• Lizzy’s lemon cake• Banana & chocolate spread muffins• Peanut butter muffins• Peanut butter squares• Apple & cinnamon muffin• Fresh fruit with creamy caramel sauce


Contents


Good nutrition is an important part of the treatment for Cystic Fibrosis (CF). It helps to improve lung function and wellbeing.

People with CF can struggle to maintain a healthy body weight and a good nutritional status for the following reasons:

• Approximately 85% of people with CF do not produce enough digestive enzymes. As a result they do not absorb their food

properly and have higher nutritional losses.

• Increased calorie requirements - this can be due to poor absorption, chest infections and greater use of respiratory muscles.

• Poor appetite as a result of chest infections, hospital admissions and feeling unwell.

What is the nutritional treatment for CF?

It is important for people with CF to have a regular review with a dietitian who has experience with managing CF. At the review dietary advice will be tailored to their individual requirements.

Nutritional treatment can vary between individuals and may involve some or all of the following:

• Pancreatic enzyme supplements: these may be needed with meals and snacks to ensure that the food is absorbed properly. The dose varies between individuals and needs to be adjusted according to

the fat, protein & starch content of the food eaten.

• Energy dense diet: People with CF often struggle to gain weight. High calorie foods are encouraged to maximise energy intake and to

achieve a healthy weight.

• Oral supplements: During illness appetite is often poor but calorie requirements can be increased by 150%. Oral supplements that are

available on prescription for people with CF can be useful, for example, high calorie milkshakes, glucose

powders and fat emulsions.

• Tube feeding: Sometimes calorie requirements cannot be met by an energy dense diet alone. In such cases nutrition can be given

through a feeding tube, usually overnight, in addition to a high calorie diet during the day.

Chapter 1The Importance of Nutrition in Cystic Fibrosis (CF)


Nourishing snacks

Try to eat a small nourishing snack between meals. A plain biscuit is not a nourishing snack as it only contains 35 calories. A better choice of snacks are listed below, shown as the equivalent to eating 4, 6 or 8 plain biscuits.

140 calories (equivalent to 4 plain biscuits):A fairy cake, slice of malt loaf, half a hot cross bun, half a scone and jam, medium sausage roll, packet of crisps, scoop of ice-cream, small slice of pizza, a cereal bar, handful of dried fruit, pot of custard or rice pudding, small matchbox size of cheese, ham/cheese sandwich (1 slice), jam tart, a crumpet, half a teacake.

210 calories (equivalent to 6 plain biscuits):A slice of fruit/sponge cake, mini pork pie, an individual Bakewell tart/fruit pie, doughnut, pot of trifle, individual cheesecake, pot of rich chocolate mousse, pot of thick and creamy yoghurt, a teacake.

280 calories (equivalent to 8 plain biscuits):Small slice flapjack, 2 slices malt loaf, half a scone with jam & cream, 2 crackers and cheese, a Danish pastry, chocolate bar, Handful of peanuts (50g).

Chapter 2Fortifying Your Diet

This chapter contains ideas for nourishing snacks, drinks and ways to adapt your meals to increase the calorie and nutrient content. This is called “food fortification”.

Ideas to fortify everyday foods

• Pour 1 tablespoon of double cream over some cake/ice-cream or in a hot chocolate or malted milk drink (extra 125 calories).• Add 1 tablespoon of jam or honey to milk pudding (extra 50 calories).• Melt a small match box size of grated cheese into soup (extra 125 calories).• Add a tablespoon of ground almonds to some porridge (extra 100 calories).• Add 1 teaspoon of butter to a serving of vegetables (extra 40 calories).• Add 1 tablespoon of double cream to one ladle of normal custard, porridge or milk pudding (extra 125 calories).• Add 1 tablespoon of double cream to a ladle of soup (extra 125 calories).• Fry foods in 1 tablespoon of olive or sunflower oil instead of grilling foods (extra 120 calories).• Add 1 tablespoon of peanut butter to toast instead of marmite (extra 85 calories).• Use full fat milk instead of semi skimmed milk (extra 90 calories per pint).• Use jersey /channel island milk instead of semi skimmed (extra 170 calories per pint).


Low (less than 50 calories)Water, tea, coffee, sugar free/diet drinks, squash with water.

Moderate (50-100 calories)Lemonade/cola, fruit juices, squash made with lemonade, semi skimmed milk.

High (100-200 calories)A glass of whole or channel island milk, Drinks made with full cream or jersey milk – milkshake powder or syrup, hot chocolate, malted drinks.

Very high (300 calories and above)

Homemade Banana thick shake: Blend 2 scoops of vanilla ice cream, 1 banana and 200ml whole milk in a blender. Add banana milkshake powder or syrup and mix well. Top with squirty cream and enjoy!

Homemade strawberry smoothie:Blend together 150g strawberries, 200ml of full fat greek yogurt, 2 teaspoons of honey and 2 ice cubes in a blender.

Homemade chocolate and peanut butter milkshake: Whisk together 200ml of whole milk, 1 tablespoons of peanut butter and chocolate milkshake powder or syrup. Top squirty cream and grated chocolate.

Fortified soup:Add 200mls of hot whole milk to one sachet of cup a soup. Top with a tablespoon of grated cheese.

Nourishing DrinksTry to have drinks which contain lots of calories and avoid low calorie drinks. The list below gives moderate and higher calorie dinks to choose, however, these are best avoided within an hour of mealtimes as they will suppress the appetite.


Ingredients200g full fat soft cheese

100ml single cream

50g grated parmesan cheese

Vegetables e.g. mushrooms, sweet corn, onions or sundried tomatoes

200g dried pasta

Chapter 3Savoury Recipes

Quick Creamy Pasta

Recipe provided by the St George family

Boil the pasta in a large pan of water.

In a separate pan make the sauce - fry the vegetables in oil for 1-2 minutes.

Add the soft cheese to the vegetables and warm through.

Add approximately 50 - 100 ml single cream (depending on how liquid you want it!)

Once thoroughly mixed and melted - add 50g grated parmesan and melt.

Mix the sauce into the pasta and serve.

Nutritional value per adult portion: 898kcal, 22g protein, 66g fat and a good source of calcium.

All recipe portions and nutritional values are given per adult portion size – adjust this according to your childs age and appetite.

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Method

Serves: 2 adult portions


Nutritional value per adult portion: 260kcal, 8g protein, 8g fat and a good source of iron

Potato and Coriander Bhaji

Ingredients

500g peeled and grated white King Edward potatoes using a coarse box grater

3 tablespoons of chopped washed coriander stalk 70g of gram flour

2 peeled cloves of grated garlic

3cm of peeled and grated ginger

35ml of tepid water

½ teaspoon of salt

2 stalks of spring onion chopped into thin rings

1 teaspoons of paprika

1 red or green birds eye chilli chopped finely

In a large mixing bowl, add all the ingredients together, in no particular order until you create a thick batter of dropping consistency.

Heat your deep fat fryer to 180 degrees Celsius, or heat oil in a pan. To test the heat, drop a piece of bread into the oil and if it goes golden brown, this means the oil is at the right temperature.

Drop a tablespoon of the mixture in one at the time and be careful when moving them around as you don’t want them to stick to the bottom of the pan, nor do you want them to stick all together.

When they turn a lovely golden brown remove from the oil and let them drain on absorbent kitchen towels.

Serve hot alongside any hot sauce of your choice, I think a nice mango chutney would work really well with these. Garnish with fresh chilli and coriander.

Recipe provided by Annaruby, Dietitian

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Method



Sweet Potato Curry

Ingredients350g meat substitute pieces (optional but a good source of protein)

½ teaspoon red thai curry paste

300g sweet potato cut into 2cm cubes

400ml full fat coconut milk

1 chicken or vegetable stock cube

3 tablespoons of fresh coriander chopped

1 tablespoon oil for frying

Nutritional value per adult portion: 240kcal, 14g protein and 18g fat (excluding rice & vegetables)


Pour 1 tablespoon of oil into a pan or wok and heat.

Add the curry paste and fry for 1 minute, stirring to prevent burning.

Add the meat substitute pieces and fry for a few minutes, stirring occasionally.

Then add the sweet potatoes and fry for a few more minutes.

Add the coconut milk, crumble in the stock cube and simmer uncovered for 20 minutes.

Sprinkle with coriander and serve with boiled rice and vegetables.

Recipe provided by the Simmonds family

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Method


Ingredients Method:

Pizza Base (makes 4 ):

1lb plain flour1/2 pint water mixed with 1 sachet yeast and 2 teaspoons of sugar

5 tablespoons of oil – olive, sunflower etc.

Pizza Topping for 1 pizza: 30g Butter

1-2 cloves garlic, finely chopped

1 tin or 4 fresh chopped tomatoes

1 tablespoon dried oregano

1 tablespoon dried basil

1 onion chopped

1 pepper chopped

100g mushrooms chopped

150g cheddar or mozzarella cheese

150g Meat of your choice e.g. pepperoni, chicken, smoked sausage

Recipe provided by the Smith family

Homemade Pizza

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Preheat oven to 180 degrees Celsius/350 degrees Fahrenheit/gas mark 4.

Start by making the pizza bases – mix the water, flour, yeast,sugar and oil. Cover with a towel or cling film, put it in a warm place and let it rise for 1hr.

Divide the base mixture into 4 portions each portion makes 1 x 12 – 14 inch pizza base.

Roll out one of the portions on a floured surface to a diameter of 12 – 14 inches. Freeze the remaining pizza base portions if they are not required.

Mix the butter with chopped garlic and spread over base.

In a bowl mix the chopped tomatoes, oregano, basil, onions and peppers - spread over base on top of the butter.

Sprinkle the cheese on top.

Then add meat on top of the cheese.

Bake on a metal tray for approximately 25 minutes until bubbling and brown.

Nutritional value per 1 pizza base with toppings: 1490 kcal, 86g protein & 105g fat

Recipe provided by the Penton family


Makes 4 pizza bases, each 12 to 14 inch diameter


Cut chicken into cube size pieces.

Dip chicken in flour, followed by a dip in the beaten egg, followed by a dip in the breadcrumbs.

Make sure chicken is coated all over in breadcrumbs.

Fry in some sunflower oil for 7 to 8 minutes both sides, until browned and cooked.

Serve with tasty dips.

Chicken Nuggets


Nutritional value per nugget: 85 kcal, 5g protein & 3g fat

350g skinless and boneless chicken breast

1 egg (beaten)

100g plain flour

Salt & pepper

75g breadcrumbs

Oil for frying


Ingredients Method 1

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Great for kids to make and great for making a huge mess!

Makes: Approximately 20 nuggets


Pre heat oven to 425 degrees Fahrenheit/ 220 degree Celsius/ gas mark 7/ 180 degree fan.

Grease 1 x 6 portion bun tin with oil and place in a heated in oven.

Sift flour, make a well in the centre, break egg into the flour.

Beat egg, slowly incorporating flour, milk, water and seasoning.

Divide mixture between the six bun tins, add a piece of cooked sausage.

Cook in the oven for approximately 30-40 minutes until risen and brown.


Granny Penton’s Mini Yorkshires with Sausages


Nutritional value per Yorkshire: 180 kcal, 10g protein & 17g fat

Ingredients75g plain flour

1 egg

75ml milk

50ml water

Salt & pepper

2 tablespoons cooking oil

2 cooked sausages cut into thirds

Method1

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Recipe provided by Issie, Dietitian

Makes: 6 Yorkshires (Double mixture if using traditional 12 bun tin)


Cheesy StrawsAll recipe portions and nutritional values are given per adult portion size – adjust this according to your childs age and appetite.

Nutritional value per straw: 100 Kcal, 4g protein & 7g fat

Ingredients

120g butter, softened

450g grated cheddar cheese

250g plain flour

1 teaspoon salt


Method

Preheat the oven to 400 degrees Fahrenheit/ 200 degrees Celsius / gas mark 6.

Grease a baking tray.

In a bowl cream the butter and cheese.

Stir in flour and salt; mix well.

Lightly flour a surface and roll the dough out to 1.25cm in thickness.

Cut into 5cm strips.

Place strips on the prepared baking tray 3 to 4cm apart.

Bake in the preheated oven for 10 to 15 minutes, until crisp.

Serve warm or cold – great as a snack or served with soup or in a lunch box! Keep in an airtight container.

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Makes: 36 straws



Creamy Chicken Curry with Nutty Rice

Nutritional value per adult serving of curry and rice: 1000kcal, 20g protein, 52g fat

Ingredients for Curry

8 boneless and skinless chicken thighs

½ large onion, chopped

1 clove garlic, finely chopped

1 inch of fresh ginger, peeled & finely chopped

1 tablespoon olive or sunflower oil

1 teaspoon salt

1 teaspoon curry powder

¼ teaspoon turmeric powder

½ teaspoon fennel seeds

2 cloves (optional)

1 cardamon (optional)

100mls double cream

Ingredients for Nutty Rice300g basmati rice

75g cashew nuts

75g sultanas

25g butter

1 cardamon and 2 cloves (optional)

Method for Curry

Heat the pan and then add the oil.

Add the fennel seeds and gently brown.

Then add the ginger and garlic, fry for 1 minute.

Next add the onion and brown gently for a few minutes.

Add the chicken, curry powder, turmeric powder, cardamon and cloves. Cook for 25 minutes on a low heat.

Add the double cream, heat gently.

Serve the curry and rice with chapati/naan bread.

Method for Nutty RicePlace the rice in a pan and add cold water to 1 finger level above the rice.

Bring to the boil then simmer on a low heat until all the water has been absorbed (approximately 15-20 minutes).

In a separate pan melt the butter and add the nuts and sultanas. Fry for 1-2 minutes.

Add the cooked rice to the nut mixture, mix well and serve.

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Recipe provided by Dr Priya IIangovan, Paediatrician

Serves: 4 adults



Chapter 3Sweet RecipesGranola Bars -quick and easy

Makes: 24 large bars

Nutritional value per bar: 284 calories, 7g protein, 18g fat, good source of iron, zinc & fibre.

Ingredients

4 cups oats - use quick cook oats, avoid the large flake oats

1 cup chopped nuts

1 cup sunflower seeds

200 grams chocolate broken up into pieces

1 cup of raisins or sultanas

1/2 cup melted butter

1 tin carnation sweetened condensed milk

You can substitute or add ingredients such as dried cranberries, chopped dried apricots, or any other dried fruit you have, desiccated coconut, pumpkin seeds etc. or leave out the chocolate. Avoid too many different flavours together.

Recipe provided by Dr Foote, Paediatrician.

Pre heat the oven to 340 degrees Fahrenheit/ 160 degrees Celsius/ gas mark 3.

Line a square baking tray with greaseproof paper.

Mix dry ingredients together then add condensed milk and melted butter (let the butter cool a bit else it melts the chocolate).

Spread into a baking tray lined with grease proof paper and press down with the back of a spoon.

Bake for 25-30 minutes or until golden brown.

Allow to cool in the tray for at least an hour then remove and cut into squares or bars.

Store in an airtight container.

Method

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1 cup = 250mls


Millionaires Shortbread Cupcakes


Makes: 12

Nutritional value per cupcake: 744 calories, 9g protein and 32g fat

Ingredients 125g self-raising flour

75g unsalted butter

100g caster sugar

1 medium chocolate & caramel chocolate bar

2 eggs

100g pot of toffee yogurt

1 packet of shortbread biscuits, crushed into breadcrumbs

200g milk chocolate

1 tin of toffee sauce/condensed milk

Chocolate buttercream:

175g unsalted butter

125g cocoa powder

650g icing sugar

150ml milk

1 teaspoon vanilla extract

You will also need 12 cupcake paper cases.

MethodTo make the cupcakes:

Pre-heat the oven 350 degrees Fahrenheit/180°Celcius / 160°C fan/ gas mark 4.

Place the cupcake paper cases in your cake tins and add a teaspoon of shortbread crumbs at the bottom of each case.

Gently melt the yogurt and chocolate & caramel bar together over a low heat. Leave to cool slightly meanwhile, beat the butter and sugar together until smooth, pale and creamy.

Add the flour and eggs and combine well, stir through the chocolate and yogurt mix.

Divide the batter between your cupcake cases filling about 2/3 of each case, place in the oven and cook for about 20 minutes or until the cakes are cooked all the way through.

To decorate the cupcakes:

Once your cakes have cooled down completely, add 2 teaspoon of the toffee sauce to the top of each one. Place the toffee covered cakes in the fridge to set for about 30 minutes.

Make the chocolate butter icing, cream the butter until light and fluffy. Stir in the cocoa and icing sugar with the milk and vanilla. Beat to a spreading consistency. Remove the cakes from the fridge and top each one with the chocolate butter icing.

Decorate each cake with a few scatterings of shortbread biscuit crumbs and a quarter of the shortbread biscuit.

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Recipe provided by Annaruby, Dietitian


Fridge Cake


Makes: 10

Nutritional value per serving: 515kcal, 7g protein and 26g fat

Ingredients 340g plain chocolate

15g butter

1 large can condensed milk

285g rich tea biscuits

You can also add if you’d like: marshmallows, raisins, or walnuts.

MethodMelt together half the chocolate, the butter and the condensed milk.

Bash the biscuits into small pieces

Stir in biscuits and raisins (if using)

Pack into foil lined 6” cake tin

Chill for 3 hours.

Turn out.

Melt the remaining chocolate and then spread over the cake.

You can decorate with walnuts if you’d prefer.

Freezes well and also nice to eat from frozen! This can also be put in a square baking tray and then cut into squares which can be better if freezing.

Recipe provided by the Marke family

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Chocolate TrufflesAll recipe portions and nutritional values are given per adult portion size – adjust this according to your childs age and appetite.

Makes: 50

Nutritional value per truffle: 65 calories, 0.5g protein and 5g fat

Ingredients

280g good-quality dark chocolate,70% cocoa solids

284ml pot double cream

50g unsalted butter

Method

Coat your truffles immediately after shaping. Tip toppings into a bowl and gently roll the truffles until evenly coated, then chill on greaseproof paper.

You can try hundreds and thousands, chocolate sprinkles, crushed, shelled pistachio nuts; lightly toasted desiccated coconut or cocoa powder.

To coat in chocolate, line a baking tray with greaseproof paper. Melt 100g milk, dark or white chocolate for 10 truffles. Allow chocolate to cool slightly. With a fork, pick up one truffle at a time and hold over the bowl of melted chocolate. Spoon the chocolate over the truffle until well-coated. Place on the baking tray, then chill.

Store in the fridge in an airtight container for 3 days, or freeze for up to a month. Defrost in the fridge overnight.

Recipe provided by the Marke family

Chop the chocolate up into small pieces and put in a large bowl.

Melt the butter in a saucepan with the cream, heating gently until the cream reaches simmering point.

Take off the heat and then pour over the chocolate, stirring until they form a smooth chocolaty mixture.

You can add any flavouring to the truffle at this point if you want to. You can divide the mixture into different bowls if you would more than one flavour truffle or you can leave plain. A good one to try is the zest and juice of an orange, tasting as you add the juice to taste.

Cool and chill for at least 4 hrs.

To make the truffles, dip a melon baller in hot water and scoop up balls of the mixture, then drop the truffles onto greaseproof paper or you can lightly coat your hands in sunflower oil and roll the truffles between your palms. You could also use a piping bag to pipe rounds onto greaseproof paper.

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Choccy Rocky Road


Nutritional value per serving: 585 calories, 6.5g protein and 30g fat

Makes: 20

Ingredients 1 tin of golden syrup

1 pack of butter

500g of milk chocolate

2 packs of broken custard cream biscuits or cookies or digestives (whatever you have in the cupboard)

1 bag chopped marshmallows

1 family bag of smashed maltesers

1 bag of chocolate buttons for decoration

Method

Melt the golden syrup, butter and chocolate in a saucepan on a low heat. Leave to cool slightly.

Place the biscuits, marshmallows and maltesers in a large mixing bowl.

Add the melted mixture to the biscuits and mix well.

Spoon into a square tin and gently press flat.

When cooled, drizzle with melted white chocolate and decorate with chocolate buttons.

Keep in the fridge overnight and cut into squares.

Quantities are not exact because they don’t need to be!! I find that everyone can be involved in the making as well as the eating!!

Recipe provided by: Sam, Therapy assistant

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Granny Penton’s Crunchie Biscuits


Makes: 28

Nutritional value per biscuit: 60 calories, 0.5g protein and 4g fat

Ingredients

115g flour

55g lard

55g margarine

85g sugar

55g rolled oats

1 teaspoonful golden syrup

3 teaspoons boiling water

A few drops of vanilla essence

Icing for decoration


Method

Pre heat oven to 325 degrees Fahrenheit/ 170 degrees Celsius/ gas mark 3.

Cream together fats and sugar.

Add syrup, boiling water and vanilla essence.

Stir in flour and oats and mix well.

Roll into balls (about 28).

Place on a well-greased baking sheet. Bake in a moderate oven for 15-20 minutes.

When cool, decorate with a little icing.

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Recipe provided by the Bennett family


Toffee and Chocolate

Ice cream PieAll recipe portions and nutritional values are given per adult portion size – adjust this according to your childs age and appetite.

Nutritional value per adult serving: 640 Kcal, 8g protein & 34g fat

Serves: 8

Ingredients

Base

300g chocolate bourbon biscuits

75g butter

Topping

500ml tub good-quality chocolate or cookies & cream ice cream

6tbsp readymade toffee sauce

500ml tub good quality vanilla or caramel based ice cream

2 x 37g packs Maltesers

3 x 25g flake bar

Method

To make base break the biscuits and blitz them in a food processor, mix in melted butter.

Line a 23cm pie dish with Clingfilm and press the biscuit base over it, making sure it is spread evenly. Cover with Clingfilm and freeze for an hour.

Take both ice creams out of freezer and allow to soften a little. Take the biscuit base out of the freezer and scoop the ice creams over the base, alternating them so you get a good mix.

Cover with the toffee sauce and pop back into the freezer for 30 minutes.

To decorate sprinkle with Maltesers and broken Flake.

Cover with Clingfilm and pop back into freezer until ready to serve. Drizzle with more toffee sauce if you like!

Recipe provided by the Bennett family

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Lizzy’s Lemon CakeAll recipe portions and nutritional values are given per adult portion size – adjust this according to your childs age and appetite.

Makes: 10

Nutritional value per serving: 258 calories, 2.5g protein and 15g fat

Ingredients

170g butter

170g demerara sugar

170g self-raising flour

2 eggs, beaten

Juice and grated rind from 2 lemons

MethodMelt the butter in a saucepan.

Stirring in the sugar.

Add the grated lemon rind and beaten eggs.

Sieve in the flour and stir well.

Place mixture in a 2 lb. loaf tin, lined with parchment paper.

Bake at 180C / 350F/ gas mark 4 for 45 minutes.

Remove from oven, pierce holes in the top.

Sprinkle with a little more demerara sugar and the lemon juice.

Serve whilst still warm (or cold) cut into slices with double cream or crème fraiche.

Recipe provided by Liz, Community child nurse

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Recipe provided by the Ross family


Banana and Chocolate Spread

Muffins


Nutritional value per muffin: 240 calories, 5g protein and 9g fat

Makes: 12

Ingredients


100g light brown sugar

50g porridge oats

2 ripe bananas

285ml butter milk

75g butter

2 eggs

100g chocolate spread

1 teaspoon bicarbonate of soda

Method

Preheat oven to 350 F/ 180 degrees Celsius/ gas mark 4.

Mix the flour, bicarbonate of soda, sugar & oats in a bowl.

Mash the bananas and mix into the flour mix, stir lightly.

Divide half the mixture between 12 muffin cases.

Top each one with a teaspoon of chocolate spread and then top with the remaining muffin mixture.

Bake for 20 minutes.


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Peanut Butter Muffins


Makes: 12

Nutritional value per muffin: 300Kcal, 7g protein & 17g fat

Ingredients

75g butter

200g caster sugar

2 very ripe bananas

150g crunchy peanut butter

4 eggs, beaten


Method

Preheat oven to 180 degrees Celsius / 350F/ gas mark 4.

Cream the butter & sugar until light and fluffy.

Whisk the eggs for a few seconds then slowly mix them into the butter & sugar mixture.

Fold in the flour.

Fill 12 muffin cases in a muffin tin.

Bake for 20-25 minutes.

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Recipe provided by the Ross family Recipe provided by the Ross family


Peanut Butter Squares

Ingredients

150g butter

200g dark chocolate (minimum 70% cocoa solids)

250g digestive biscuits

200g soft light brown sugar

300g crunchy peanut butter

1 teaspoon vanilla extract


Makes: 16

Nutritional value per square: 380Kcal, 6g protein & 25g fat

Method

Put the butter in a large frying pan and melt over a low heat.

Melt the chocolate in a small bowl over a pan of simmering water, the water must not touch the bottom of the bowl.

Blitz the biscuits and brown sugar in a food processor to give fine crumbs.

Tip the biscuit crumb mixture into the melted butter. Add the peanut butter and vanilla extract and mix well.

Tip the mixture into a lined in and press down really hard then pour over the melted chocolate.

Place in the fridge for 1-2 hours then cut into 16 squares.


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Apple and Cinnamon Muffins


Nutritional value per muffin: 290Kcal, 5g protein & 18g fat

Makes: 12


Ingredients

2 eating apples

250g plain flour

2 teaspoons baking powder

2 teaspoons ground cinnamon 125g light brown sugar

60ml natural yogurt

125ml flavourless oil

2 eggs

50g chopped hazelnuts

75g flaked almonds

Method

Preheat oven to 200 degree Celsius/400F/gas mark 6.

Peel, core and chop the apples into small chunks.

Place the flour, baking powder, hazelnuts and cinnamon into a mixer.

In a jug whisk the sugar, yogurt and eggs together.

Add the wet ingredients into the dry, blending together in the mixer.

Split the mixture between 12 muffin cases in a muffin tin.

Top with almonds.

Bake for 20 minutes

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Fresh fruit with Creamy Caramel

Sauce


Serves: 4 adults

Nutritional value per adult portion: 400 calories, 2g protein, 30g fat, good source of fibre & vitamins

Ingredients

150mls double cream

150mls crème fraiche

4 heaped tablespoons of Muscavado sugar

300g of fresh fruit e.g. chopped bananas or mixed blueberries and raspberries

MethodLightly whip the double cream.

Fold in the crème fraiche.

Place the mixture into a shallow glass dish.

Sprinkle the muscavado sugar over the mixture and pat down lightly so it remains on top of the mixture.

Cover with cling film and place in the fridge for at least 12 hours.

The sugar soaks through the cream and creates a yummy creamy caramel sauce.

Serve with either fresh blueberries and raspberries or chopped bananas and chopped toasted hazelnuts.


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Yummy Yum Food Fun - Annas Challenges · the calorie and nutrient content. This is called “food...

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Transcript of Yummy Yum Food Fun - Annas Challenges · the calorie and nutrient content. This is called “food...