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RECIPES / BLOG 

BANANA AND CARROT LOAF

11/7/2021

1 Comment

 
Serves: 10
Prep: 5 mins
Total: 60 mins
Allergens: Contains wheat, eggs, gluten, dairy 

Ingredients:
  • 2 medium very ripe bananas, peeled and mashed
  • ​1/3 cup butter, unsalted, melted
  • 1/2 teaspoon baking soda
  • Tiny pinch salt
  • 1/2 cup sugar 
  • 1 large egg, beaten
  • 1 teaspoon vanilla extract
  • 1 1/2 cups sifted all-purpose flour
  • 1 medium carrot grated 
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg ​
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Methods:
  1. Preheat the oven to 180°C, and butter a large loaf pan.
  2. In a mixing bowl, mash the ripe bananas with a fork until completely smooth. Stir the melted butter into the mashed bananas.
  3. Mix in the baking soda and salt. Stir through grated carrot.
  4. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour.
  5. ​Pour the batter into your prepared loaf pan. Bake for 45 minutes at 180°C, or until a toothpick or wooden skewer inserted into the centre comes out clean.
  6. Remove from oven and let cool in the pan for a few minutes. Then remove the banana bread from the pan and let cool completely before serving. Slice and serve.
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1 Comment

CREAMY CHICKEN AND VEG PASTA BAKE

11/2/2021

1 Comment

 
Prep time: 15 mins
Cooking time: 45 mins
Allergens: Contains wheat, gluten & dairy. 

Ingredients:
  • 3 cups chopping baby spinach
  • 3/4 cup chopped semi sundried tomatoes  
  • 2 chicken breasts 
  • 300ml reduced fat cream 
  • 1 cup parmesan cheese
  • 1 cup low fat shredded cheese
  • 1 cup frozen peas 
  • 1 tbsp olive oil
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Methods:
  1. Pre-heat oven to 210C. Set aside a large ceramic baking dish. 
  2. Cook pasta in a large saucepan of boiling water (use packet instructions)
  3. Using a meat tenderiser (or rolling pin) tenderise two chicken breasts and then dice. 
  4. Roughly chop spinach and tomatoes, set aside. 
  5. Add 1 tbsp oil to a pan on a medium heat and cook chicken until lightly golden and cooked all the way through. Set aside. 
  6. Once pasta is cooked, drain water and add spinach, tomatoes and peas. Cooked 1-2 mins on low heat. 
  7. Add chicken and cream. Stir through 1-2 mins on low heat. 
  8. Add cracked pepper, 3/4 cup parmesan cheese, 1/2 cup of tasty cheese and stir. 
  9. Remove from stove and add contents to baking dish. Layer evening across the dish. 
  10. Top with remaining cheese and place in oven for 20mins. 
  11. Add cracked pepper to serve. 

*Can serve with a side salad or pop it into containers for work / school lunches. Another option is to swap the chicken out for tinned tuna or salmon. 
1 Comment

CREAMY MUSHROOM & CHICKEN RISSONi

5/31/2021

0 Comments

 
Prep time: 10 mins
Cooking time: 25 mins
Allergens: Contains wheat, gluten & dairy. 

Ingredients:
  • 2 cups mushrooms 
  • 2 cups baby spinach 
  • 1 large zucchini 
  • 1 brown onion 
  • 1 tsp crushed garlic
  • 2 chicken breasts 
  • 2 cups rissoni pasta 
  • 1/2 cup parmesan cheese 
  • 1 cup light cream 
  • 2 tbsp olive oil
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Methods:
  1. Using a meat tenderiser, tenderised and finely chop the chicken breasts. 
  2. Heat a large pot of boiling water. Once boiling add rissoni pasta and cook as per packet instructions. 
  3. Add 1tbsp olive oil to large pan and heat to medium / high heat. Add chopped chicken breasts. Cook until golden and fully cooked through. Remove one piece of the chicken and cut it in half to ensure it is cooked through. Once cooked, remove chicken from pan and put in a bowl. 
  4. Add 1tbsp olive oil to the warm pan. Ensure medium / high heat. Add grated zucchini, chopped mushrooms, finely chopped brown onion, 1 tsp crushed garlic. Cook for 4-5 minutes. 
  5. Add chicken to the vegetable mix. Stir through and then add baby spinach. Cook until wilted. 
  6. Reduce heat to low / medium and simmer for another 5 minutes. Remove contents and add to food processor and lightly blitz. 
  7. Strain cooked rissoni and add contents from food processor to the pasta. Add the cream and parmesan cheese and stir through while on a low heat. 
  8. Once heated through remove and serve. 
  9. TIP: Use Kmart silicone moulds (small loaf size) and freeze into portions for spare dinners. Can be frozen for 3 months. Remember to label frozen foods with the date and any potential allergens. 
0 Comments

'MINCED' SAVOURY BEEF

3/10/2021

0 Comments

 
Prep time: 15 mins
Cooking time: 20 mins
Allergens: Egg, wheat, gluten, dairy free. 

Ingredients:
  • 1 red capsicum 
  • 2 medium zucchini
  • 2 medium carrots 
  • 1 onion 
  • 1 cup frozen peas
  • 2 cloves garlic 
  • 1/2 cup olive oil 
  • 1 cup passata 
  • 1kg beef mince 
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Method:
  1. Finely chop onion, garlic and capsicum. 
  2. Finely grate zucchini and carrot (I used a food processor to do this)
  3. Heat a pan to medium / high heat and lightly grease. Once heated add beef mince. Cook mince until brown and cooked through (4-5 mins).
  4. Once beef mince is cooked, remove from pan and add to bowl on side. 
  5. Add garlic and onion to pan. Cook on medium / high heat for a few minutes until aromatic. 
  6. Add capsicum and other vegetables. 
  7. Add olive oil and cook for 4-5 mins on medium heat. 
  8. Once vegetables are cooked and soft. Add beef mince back to pan and mix through.
  9. Add passata sauce and cook for further 5-10 minutes on low heat to simmer. 
  10. Remove from heat and add to food processor and blitz on low for a few minutes until you reach the desired consistency. For children > 12 months of age you do not need to do this. 
  11. Add mixture to silicone trays to freeze into smaller portions.
  12. Can be served with brown rice, mashed potato / sweet potato / pumpkin, toast fingers or pasta. 
0 Comments

BLUEBERRY, ALMOND AND CHIA MUFFINS

3/10/2021

1 Comment

 
Prep time: 15 mins
Cooking time: 20mins
Makes: 20 mini muffins, 12 regular muffins

Allergens: Contains tree nuts and eggs. Dairy free, wheat free, gluten free. 

Ingredients:
  • 2 cups almond meal
  • 2 tsp baking powder
  • 1/4 cup water 
  • 1/4 cup low flavour olive oil
  • 1/4 cup sugar
  • 3 eggs
  • 1 cup of blueberries 

TIP: You can substitute out the blueberries for any type of berry or mixed berries. 
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Method:
  1. Preheat oven to 180C and grease your muffin trays 
  2. Combine all ingredients in a bowl. Stir until combined.
  3. Divide mixture evenly across muffin cups.
  4. Gently press a few berries into the top of each muffin.
  5. Bake for 20 minutes at 180C or until completely cooked through.
1 Comment

PEAR AND BLUEBERRY PUDDING

3/10/2021

0 Comments

 
Prep time: 10 mins
Cooking time: set overnight in fridge
Allergens: Contains dairy. Can make dairy free by using milk alternative.

Ingredients:
  • 2 chopped pears (incl. skin)
  • 1/2 cup frozen blueberries
  • 1/2 cup milk or milk alternative 
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Method:
  1. Add two chopped pears to steamer and steam until soft.
  2. Add to steamed pears to blender with 1/2 cup frozen blueberries.
  3. Add 1/2 cup of milk to blender. 
  4. Blitz until smooth.
  5. Add to small containers and place in fridge to set overnight.
  6. Serve with added yoghurt or just by themselves. 
0 Comments

BAKED SPICED PEARS

3/1/2021

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Prep time: 10 mins
Cooking time: 20mins
Allergens: Contains dairy. Can make dairy free if remove butter and add nuttelex. 

Ingredients:
  • 1 tsp melted butter
  • 1 tbsp warm water
  • 1/2 tsp cinnamon 
  • 1/4 tsp nutmeg
  • 4 peeled and chopped pears (wedges)

TIP: if you are going to serve directly as a finger food I recommend peeling the pear. If you are going to blitz it into a puree then I suggest keeping the skin on for extra fibre. 

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Method:
  1. Preheat the oven to 200 C. Prepare two oven trays with baking paper.
  2. Peel and chop pears into wedges - removing core. Aim 1.5-2cm thick. 
  3. Add melted butter and water to a bowl and mix. 
  4. Add cinnamon and nutmeg. 
  5. Add chopped pears to bowl and mix until lightly covered.
  6. Once covered line up on baking tray and bake for 20 mins or until completely cooked through. 
  7. Remove from oven and allow tray to cool. 
0 Comments

CHICKEN PESTO BROCCOLI PASTA

2/17/2021

1 Comment

 
Serves: 6
Prep: 10 mins
Cooking: 15 mins
Allergens: Contains tree nuts, wheat, gluten 

Ingredients:
  • 2 cups of fresh basil leaves
  • 1 large broccoli head
  • 2 cloves of garlic 
  • 60g baby spinach (small bag)
  • 200g solanato tomatoes or sun-dried tomatoes
  • 1 cup pine nuts
  • 1/3 cup olive oil 
  • 2 large chicken breasts - tenderised and finely chopped
  • 1/2 cups parmesan cheese
  • 300ml low fat lightly thickened cream
  • 500g dry pasta 
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Method:
  1. Add broccoli, baby spinach, basil, pine nuts and garlic to food processor and blitz.
  2. Heat a pan and add dash of extra virgin olive oil. Add sliced chicken breast and cook until golden on both sides. Remove from heat and add to a bowl. 
  3. Bring a large pot of water to the boil and cook pasta according to packet instructions and drain. 
  4. Add ingredients from food processor to cooked chicken. Add tomatoes and remaining olive oil. Stir until cooked. 
  5. Add cream and parmesan cheese and simmer on low for 10-15mins, stir regularly. 
  6. Once pasta is cooked and soft add to pesto and chicken mix. Stir through and serve immediately. 
  7. Serve in a bowl with a sprinkle of parmesan cheese. 

TIP: When reheating add some extra water.

OTHER SUGGESTIONS:
This recipe is safe for babies and toddlers, it just depends on their feeding ability and where they are at with their solids introduction. Another option for little eaters who are still developing their skills is to add the chicken and pesto sauce mix back into the food processor and blitz it until soft. Then I would suggest boiling some rissoni pasta and adding that to the blitzed chicken and pesto mix. This makes it an easier eating option for tired eaters or little eaters who are still developing their solids skills. 

​
1 Comment

BANANA AND CARROT BITES

2/9/2021

0 Comments

 
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Serves: approx 20 mini muffins
Prep time: 10 mins
Cooking time: 15-20mins
Allergens: Contains wheat, egg, treenuts. Dairy free. 

Ingredients:
  • 1 3/4  cups self raising flour
  • 1 1/2  tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground clove
  • 2 tbsp LSA mix (ground linseeds, sunflower seeds, almonds)
  •  2 large eggs               
  •  1 cup well-mashed banana    
  •  ⅓ cup olive oil
  •  2 tbsp golden syrup
  •  1 1/2 teaspoons vanilla essence
  • 1/4 cup almond milk
  •  1 1/2 cups freshly grated carrots 

Method:
  1. Preheat the oven to 190 C. Prepare two trays of 12 mini muffins. I use a silicone Kmart tray and give it a light spray of oil to prevent the muffins from sticking. 
  2. Mix together the self raising flour, cinnamon, nutmeg, clove powder and LSA in a large bowl. In a medium bowl, whisk together the eggs, mashed banana, olive oil, golden syrup, almond milk and vanilla extract until well combined.
  3. Add to the bowl with the dry ingredients and mix until just combined. Don't over mix. 
  4. Then gently fold in the grated carrot. 
  5. Using a tablespoon spread the batter evenly into the prepared muffin tins, filling each about ¾ to most of the way full. 
  6. Bake for about 15-20 minutes, or until a skewer inserted into the middle comes out clean.
  7. Let cool for about 5 minutes, then remove the muffins to a wire rack to cool completely.
  8. Can be eaten fresh, can add Nuttelex or butter to them, can add creamed cheese filling, can be frozen and also put in lunchboxes. 
0 Comments

MINI APPLE AND ZUCCHINI MUFFINS

2/9/2021

0 Comments

 
Serves: approx 20-22 depending on size 
Preparation time: 10 mins
Cooking time: 15-20 mins
Allergens: Contains egg, wheat and tree nuts. Dairy free. 


Ingredients:
2 cups self-raising flour
1 tbsp LSA mix (linseeds, sunflower seeds and almonds)
1/2 cup apple puree
1 tsp cinnamon
2 eggs (lightly beaten)
1/2 cup olive oil (extra virgin low flavour)
1 tsp vanilla essence
1 cup grated apple (unpeeled) 
1 cup grated zucchini (unpeeled)

Method:

  1. Preheat oven to 180°C (160°C fan-forced). Spray a 12-cup muffin tin with cooking spray.
  2. In a bowl, combine dry ingredients (flour, LSA and cinnamon).
  3. In a separate bowl, mix the eggs, oil, vanilla, apple puree and grated apple and zucchini.
  4. Pour the wet ingredients into the dry ingredients and use a spatula to turn the mixture until all ingredients are just moist. Don't over mix.
  5. Spoon mixture evenly into mini muffin tin and bake for 15-20 minutes.
  6. Allow to cool and then serve. Can be stored in the freezer and then easily defrosted in fridge, microwave or in the lunchbox. ​
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    Author

    Amy Thompson
    Senior Paediatiric Dietitian Nutritionist

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