Nelson based nutrition consultant and chef Nicola Galloway releases her third book this month, a recipe book of quick and easy meals for babies and young children.
“Busy parents are always on the lookout for simple, healthy recipes to add variety to what their children are eating” says Nicola, who’s currently pregnant with her second child.
“I think people really appreciate that when you make the food yourself you’ve got control over the ingredients you’re using,” says Nicola. “Many of the extra recipes and ideas in this new book came from specific requests by readers of my previous book, Cooking for Your Child.”
“We all know that if good eating habits are established as a child, then that will stand them in good stead as adults. But first they need the best fuel we can give them to help support all that rapid growth they go through. Their immune system, the brain and nervous system, their bones – all of that development needs to be supported with good nutrition.”
“But it’s also important to remember that children will eat when they are hungry – getting stressed about feeding your child will only make things worse!” says Nicola who recommends writing a dinner menu each week.
“I’m sure I am not the only one who finds life as a parent not quite as tidy and organised as it was pre-baby but writing a meal plan really helps me. It helps with the shopping, our budgeting, and it also helps make meal times more relaxed.”
ABOUT THE AUTHOR
Nicola Galloway trained as a chef and holds a diploma in natural nutrition. She founded her own business in 2003 as a nutrition and healthy cooking educator and is the co-owner of Fresh2U Organic Food Delivery.
Both of Nicola’s parents were doctors. Her mother started the first holistic health centre in Nelson in the 1980s and as a child her family followed the Pritikin diet. Nicola’s grandmother started teaching her to cook when she was eight years old.
Her previous cookbooks are Alive (2004) with allergy sensitive recipes and Cooking for Your Child (2006).
Here are two recipes from the book:
Cauliflower & broccoli cheese
The cheese sauce can also be mixed with fish or macaroni, or used as a dip for steamed vegetables.
1 cup cauliflower and/or broccoli, cut into small florets
1 Tbsp butter
1 Tbsp wheat or rice flour
cup milk
small pinch of nutmeg (optional)
handful of grated cheese
First, steam the vegetables until tender, about 5 minutes. Meanwhile, melt the butter in a small saucepan and add the flour to create a roux (paste). Stir this over a moderate heat for half a minute. Next, slowly pour in the milk, whisking constantly to avoid lumps. Bring to a gentle simmer, stirring constantly until the sauce has thickened, about 5 minutes. Add the nutmeg and cheese and stir through, then mix in the vegetables. Remove from the heat and cool to serving temperature.
option This can also be used as a family dish by doubling or tripling the recipe and using as a side dish to a main meal.
Pasta & tuna salad
Pasta salad is a favourite for many children. Use fresh tuna if possible for this dish to benefit from the omega 3, which is greatly reduced when fish is canned.
100 g small pasta spirals or shells
generous pinch of salt
extra-virgin olive oil
salt and pepper
150 g piece of fresh tuna or salmon, or 185 g can tuna or
salmon in spring water
approx. 1 cup vegetables: halved cherry tomatoes, steamed
broccoli florets, sliced red capsicum, diced cucumber,
chopped red onion
1 Tbsp parsley or basil, chopped (optional)
squeeze of lemon juice
1 Tbsp each of mayonnaise and natural unsweetened yoghurt
Preheat the oven grill to high.
Bring a large saucepan of salted water to a rapid boil and cook pasta according to packet directions. Drain, rinse and tip into a bowl. Drizzle with olive oil and toss to combine.
Meanwhile, if you are using a fresh piece of tuna or salmon, wash the fish and pat dry with a paper towel. Rub with olive oil and season lightly. Place on a small oven tray and slide directly under the hot grill for 3–4 minutes until golden, then turn over and grill the other side until the fish is just cooked through. This won’t take long and it is important not to overcook the fish or it will become tough. Alternatively, sear the seasoned fish piece briefly on both sides in a hot frying pan until tender.
Flake the cooked (or canned) fish over the pasta. Add the vegetables and herbs, and toss together. Add a squeeze of lemon and season to taste. Fold through the mayonnaise and yoghurt and serve in small bowls.
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