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RECIPES / BLOG 

'MINCED' SAVOURY BEEF

3/10/2021

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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 
Picture
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. 
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BLUEBERRY, ALMOND AND CHIA MUFFINS

3/10/2021

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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. 
Picture
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.
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PEAR AND BLUEBERRY PUDDING

3/10/2021

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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 
Picture
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. 
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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. 

Picture
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. 
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    Author

    Amy Thompson
    Senior Paediatiric Dietitian Nutritionist

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