Honey Puffed Rice Bars
• 130g butter
• 3 tablespoons honey
• 1 teaspoon vanilla paste
• 5 cups rice bubbles
On low temperature melt butter and combine in honey and vanilla. Allow mixture to cool. Once cool poor over rice puffs and mix. Press mixture into a rectangular cake tin and refrigerate for at least one hour before slicing into bars.
Makes 18 bars
• 2 cup of rolled oats
• ½ cup of unsweetened desiccated coconut
• 1/4 cup of sesame seeds
• 1/2 cup of sunflower seeds
• 1/2 cup of raw pumpkin seeds
• 1 cup of dried, unsweetened cranberries or sultanas
• 100 grams of butter
• 1/2 cup of honey
• Baking paper
Grease and line a square baking tin with baking paper.
Cook the oats, coconut, sesame seeds, sunflower kernels and pumpkin seeds in a fry pan over low to medium heat, stirring occasionally until golden. Set aside to cool.
Stir in the cranberries/sultanas
Warm the butter and honey in a small saucepan over medium heat. Stir constantly for 3 to 4 minutes or until combined.
Add butter mixture to dry ingredients. Stir well until combined.
Spoon the mixture into the tin. Use a large metal spoon to press the mixture down firmly and evenly. Cook for 30 minutes at 180c
Allow to cool and then cut into portions. The bars can be stored in an airtight container for up to a week.
Quinoa, Chicken, Kale & Pumpkin Salad**
A great protein powerhouse of a salad. Designed to be made with Sunday night’s roast chicken.
• 150g cooked quinoa
• 50g cooked chicken pieces
• 25g diced feta
• 50g cooked roast pumpkin
• 2 roasted roma tomatoes diced
• 2 leaves of kale, stalk removed, finely shredded
• 2 basil leaves torn
• 2 tbsp pumpkin seeds
• 1 tbsp of olive oil
• ½ tbsp apple cider vinegar
Combine all ingredients in a bowl = DONE!
Orange & Poppy Seed Muffins
200g butter, softened
4 tbsp yoghurt
juice and zest of 2 oranges
1 cup grated carrot
3 cups of plain flour
1 tbsp baking powder
3 tbsp poppy seed
½ cup of milk
Preheat your oven to 200c
Place poppy seeds in milk. Cream together honey and butter until light and fluffy. Mix in one egg at a time until fully combined. Add in yoghurt, orange zest and juice and milk and combine. Combine flour and baking powder in a separate bowl then fold through until just combined. (The key to good muffins is to not over work the batter)
Oil muffin tins and divide mixture into 18 muffins.
Cook muffins at 200c for 20 – 25 minutes or until golden brown.
Quark cheese dip and crackers
100g of quark, salt to taste and 1 teaspoon of chopped chives... mixed.
Crackers – = olive oil brushed pita bread sprinkled with garlic & rosemary salt roasted in oven until crispy.
Silvia’s top 5 tips for choosing packaged foods
- read labels! just because it says its healthy does not mean it is.
- More than 10 ingredients - give it a miss.
- Take the time to make your school lunch boxes healthy.
- Protein up the lunch box - helps with with sustained energy release.
- Cook in bulk and freeze – saves time and money.