01 August 2009

The Fab Five

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Source: Pick 'n Pay Fresh Living Magazine, Aug 2009 Issue 18, page 68 - 71

Children need to eat plenty of vegetables and fruit. Anke Rux shares some simple menus to give your kids even more than their recommended 5-a-Day!

MENU 1

Breakfast: Fruity breakfast crumble and 1/2 glass fruit juice (2)
Snack: Carrot sticks with hummus (1)
Lunch: Tuna and salad pita pockets (1)
Snack: Provitas with 1/2 avocado (1)
Dinner: Sausage, pasta and broccoli bake (1)
Total Portions: 6

MENU 2

Breakfast: Peanut butter and banana toast with honey (1)
Snack: Fuit juice and handful dried fruit (2)
Lunch:Club sandwich (1.5)
Snack: Medium-sized fruit (1)
Dinner: Chicken and vegetable kebabs with salad (1.5)
Total Portions: 7

MENU 3

Breakfast: Fruit, yoghurt and musli smoothie (1)
Snack: 1 Cup popcorn (0)
Lunch: Cold chicken with apple and carrot coleslaw (1)
Snack: 1 naartjie or other fruit (1)
Dinner: Fish pie with sweet potato and butternut topping (2)
Total Portions: (5)

MENU 4

Breakfast: boiled egg on low GI toast with 2 tomato halves and 1/2 glass apple juice (2)
Snack: Small bunch of grapes (1)
Lunch: Minute steak and vegetable stir-fry with noodles (1)
Snack: Fruit salad jellies (1)
Dinner: Chicken juggets with butternut mash and peas (2)
Total Portions: 7

PORTION GUIDELINES
1 Portion = 80 g which is equivalent to:
1/2 glass fruit or vegetable juice
1 Medium-sized fruit
1 cup chopped salad
1 handful raisins
1/2 cup corn kernels or peas

MENU 1: BREAKFAST
Fruity Breakfast Crumble

As delicious as dissert
Serves 2

1 cup (250ml) mixed fruit chunks
2 Tbsp (30 ml) PnP jumbo raisins and saltanas
4 PnP soft, dried apricots, chopped
1/2 cup (125 ml) muesli
1 Tbsp (15 ml) desiccated coconut
1 Tub (175 ml) fruit yoghurt

Divide Fruit chunks between two bowls.
Mix dried fruit, muesli and coconut together and sprinkle on top of fruit chunks.
Top with yoghurt and serve with fruit juice.

Good Idea
Use dried fruit in place of fresh bruit chunks. Simmer in a little fruit juice, until plumped up and softened.

MENU 2: LUNCH
Cub Sandwich

Use low GI bread if you prefer.
Serves 2

4 PnP crumbled chicken nuggets
2 Slices high-fibre which bread, toasted
1/2 Small avocado, mashed
1 Small tomato, sliced
4 Slices cucumber
2 large lettuce leaves
1 Tbsp (15 ml) low-fat mayonnaise

Cook chicken according to packet instructions.
Spread 1 slice of bread with avocado. top with Salad and chicken.
spread remaining bread with mayonnaise and place on top of filling. Secure sandwich a skewer.
Slice into triangles and serve.

MENU 3: DINNER
Fish Pie with Sweet Potato and Butternut Topping

This delicious and nutritious pie wiht please even the fussiest of eaters.
Serves 4
1 Cup (250 ml) sliced baby marrows
2 Cups (500 ml) broccoli florets
1/2 (125 ml) peas
500 g (about 4 fillets) haddock, cut into chunks
1 packet (200g) PnP cheese sauce
1 Large sweet potato, peeled and cooked
1 Portion (200 g) PnP ready prepared butternut, cooked

Preheat oven to 180 deg Celsius.
Cook baby marrows, broccoli and peas, until just tender. Drain.
Mix haddock, vegetables and cheese sauce together.
Spoon into an oven proof dish.
Mash sweet potato and butternut. Mix well.
Spread mash over filling and bake for 25 - 30 minutes, or until golden brown.
Serve with a glass of milk of fresh fruit juice.

MENU 4: SNACK OR DESSERT
Fruit Salad Jellies

Use any seasonal fruit for this recipe.
Makes 4 - 6

2 Cups (500 ml) Clear fruit juice
20 g (2 small sachets) Gelatine
2.5 cups (625 ml) mixed fruit chunks*)

Head juice and gelatine in a saucepan and stir to dissolve gelatine. Cool.
Spoon fruit into jelly moulds and top up with jelly mixture, about 1/5 cup (125 ml) juice into each.
Refrigerate until firm. To unmould, quickly dip with base of each jelly mould into boiling water and turn out into a serving dish.
Serve with custard

*Avoid using pineapple as it will prevent the jelly from setting.

More Good Ideas
Pack the fruit into ice lolly moulds and top up with fruit juice before freezing.
Use a mixture of berry juice and berry yoghurt to make a slightly creamier dessert.

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