Anzac Sports and Snacks biscuits

These make great lunchbox additions for hungry little people & grown up people alike, an awesome pre- or during training snack or of course to remember the ANZAC’s on the 25th April. Enjoy this recipe, inspired by an NZ version from Edmonds.

Ingredients

• ​½ cup plain flour

• ⅓ cup sugar

• ⅔ cup finely desiccated coconut

• ¾ cup rolled oats

• 1/3 cup dried cranberries

• 50g butter

• 2 Tbsp golden syrup

• ½ tsp baking soda

• 2 Tbsp boiling water

Method

1. Preheat the oven to 180˚C. Line a baking tray with baking paper.

2. Mix together flour, sugar, coconut, rolled oats and cranberries.

3. Melt butter and golden syrup in microwave. Dissolve baking soda in the boiling water. Add to butter and golden syrup.

4. Stir butter mixture into the dry ingredients.

5. Place tablespoonfuls of mixture on trays and flatten with a fork.

6. Bake for about 10-15 minutes until golden. Leave on the tray for 5 minutes then place on a wire rack to cool.

Recipe inspired by: Edmonds

Bircher Muesli Overnight Oats

This one is my favourite as well as a bunch of Europeans! Fresh and cool in summer but it can also be heated in the microwave in winter as a nice warm porridge. Also great as a takeaway option for busy people with hectic morning schedules. This breakfast has your iron needs sorted with oats, seeds and dried fruit containing a good source of non-haem iron and the vitamin C in apple and orange juice to help with absorption! Just avoid eating within a couple hours of having tea or coffee which inhibit iron absorption.

Guten Appetit!

Ingredients

(Serves 1-2 depending how hungry you are!)

1 cup oats (or untoasted muesli)

1 large apple (grated)

2 Tablespoons dried fruit eg: cranberries, sultanas or raisins

2 Tablespoon seeds eg: sunflower, pepitas / pumpkin, linseed or chia seeds

1/2 teaspoon cinnamon

1 1/2 cups low fat milk

1/2 cup pulp free orange juice

Methods

1. Mix oats, apple, dried fruit, seeds and cinnamon in a medium sized snaplock container (of approx. 1 litre).

2. Add milk and orange juice and mix again.

3. Seal container and store in fridge overnight or for a few hours at least.

4. Serve alone or topped with your favourite fruits, seeds and / or a dollop of greek yoghurt.

Chicken & Mushroom Enchiladas

In my family, these were called “Dropped on the floor thingis” because one night, juuuuust before serving a very hungry family, the whole tray was accidentally dropped on the floor. Short devastation was followed by the “1 minute rule” attitude. This recipe is so good that even dropping them on the floor won’t deter you from eating them right up!

Ingredients

(Serves 4-6)

Olive oil spray

400g chicken (2 breasts)

250g mushrooms

2 spring onion stalks

2 tsp Smoked paprika

2 tsp Oregano

2 tsp fresh or dried chives (optional)

200g sour cream

6 wraps (white or brown)

100mL Salsa or 1 can italian chopped tomatoes

50g cheese grated

Serve with side salad

Methods

1. Heat oven to 180 degrees and cover baking tray in baking paper.

2. Brown chicken in a pan with the olive oil spray.

3. Add mushrooms and spring onion, cook for 1-2mins.

4. Add oregano, smoked paprika, chives and cook for 1-2mins.

5. Reduce heat and add sour cream. Stir through and cook for 5mins.

6. Lay out wraps and put 1 - 1.5 large spoonful (s) of filling in the centre. Fold 2 short sides together and then one long side - see image below.

7. Pack bundles of goodness into baking tray close to each other. Top with large spoonful of salsa or pour can of italian tomatoes across the enchiladas evenly. Sprinkle with grated cheese.

8. Bake for 20mins or until wrap is slightly browned and cheese golden.

9. Serve with side salad and enjoy!

How to fold the enchilada. Photo: emedemujer.com

Yummo!

Mini Noodle Omelettes

This was a classic favourite of mine when I was a teen, swimming, playing soccer and doing what teenagers do with 16 hrs a week or more of activities. Quick, delicious, easy cooking for a busy teenager. Now, as a Dietitian I see it was an awesomely nutritious meal or snack. Great one for kids or teens in the kitchen, school holidays and a fast recovery lunch or dinner around sport. Serve with a side salad or piece of fruit if you have more time!

This is a great little recipe for getting kids cooking in the kitchen!

Mini Noodle Omelettes

Ingredients

(Serves 1)

1 x packet of 2 minute Noodles chicken flavour (or try your favourite!)

2 x eggs

1 x spring onion stalk - chopped finely

Olive oil spray

Sweet chilli sauce

Method

1. Break up noodles into a microwave safe bowl. Cover with water and cook in microwave for 2 minutes. Drain and allow to cool for a few minutes.

2. Whisk 2 eggs with 1/2 packet of chicken noodle flavour. Add chopped spring onion. Mix slightly cooled noodles into egg mixture.

3. Heat large frying pan on a medium heat and spray with olive oil. Once hot, use a serving spoon to spoon out approximately 3 mini omelettes into pan.

4. Cook for 3-5 minutes or until underside starts to slightly brown and the omelette is mostly cooked. Flip and cook the topside for a shorter time 1-2 minutes.

5. Serve with some sweet chilli dipping sauce.

Good Energy Granola

Nothing beats a bowl of yoghurt, fresh fruit and crunchy healthy granola on a summer’s morning before or after training. For those preferring an oat free option there isn’t much in the way of granola out there! Here is one I have formulated and I am forever adapting over time. I hope you enjoy it as much as I do!

This is also gluten free if you ensure all ingredients individually are GF!

Ingredients

2 cups pecans

2 cups roasted almonds

1 cup coconut (flakes or shredded)

1 cup pepitas / pumpkin seeds

1 cup sunflower seeds

1/2 cup linseeds / flaxseeds

1/2 cup sesame seeds

1 cup dried cranberries

1 Tablespoon honey

1 Tablespoon olive oil or coconut oil

Method

1. Turn oven on to 120 degrees. Prepare a large oven tray with baking paper.

2. Mix all nuts and seeds in a large bowl. Leave out the cranberries.

3. Combine honey and oil in a small bowl. Microwave for 15 seconds or until just warmed enough to mix easily.

4. Pour honey and oil mix over seeds and nuts and combine well ensuring it is coating all the mix.

5. Tip muesli on to baking tray and spread out evenly. Bake the muesli for 20-30 mins, mixing every 10 mins until you can smell the mix roasting and it has lightly toasted.

6. Mix in the cranberries while the granola is still hot. Leave to cool in the tray for a couple of hours, mixing occasionally until all of granola is cold.

7. Store in an airtight container.

8. Serve with greek yoghurt and fresh fruit, or on top of your favourite smoothie bowl. Yum!

Weetbix Slice

This is the infamous Kiwi Creation passed down through my family of active kids, adults, campers, farmers and adventurers since the beginning of weetbix. Excellent for busy active kids, teens, hikers, racing, activities in replacement of a boring old muesli bar. Much loved by my friends, family, team mates and clients all around the world.

Enjoy!

Ingredients

100g butter

1 cup sugar

2 Tablespoons golden syrup

1 egg (lightly beaten)

1 cup flour

1 cup coconut

1 cup dried fruit - mix of sultanas, dates chopped, rasins, cranberries

5 crushed weetbix

1 tsp baking powder

Methods

1. Heat oven to 180 degrees. Grease 20cm x 20cm baking tin or line with baking paper.

2. Place butter, sugar and golden syrup in saucepan. Stir over low heat until butter melted and sugar dissolved.

3. Add egg and well mixed other ingredients. Combine well.

4. Empty mix into baking tin and roll flat and lightly compacted with a glass. Bake for 20 mins.

5. Cool before cutting into squares.