Tricky Bonbon Chocolates with No Added Sugar (25 Balls)
Rehydrate the sliced figs in the orange juice for 24 hours. If the orange juice is not enough to cover the figs, add some water.
Drain the figs and put them into a Beko Sense Table Blender or Beko Sense Hand Blender Set or similar. Reserve the liquid for later use.
Blend the figs with the almonds, salt and cocoa powder to get a paste that is smooth but strong enough to shape. If necessary, add some of the orange juice, but keep the texture of the paste in mind.
Keep the paste into the fridge for a few hours.
Model it into ball shapes with your the hands and coat them with whatever you prefer (grated coconut, chopped nuts, seeds, cocoa powder with cinnamon).
You can keep these chocolate balls in the fridge for a few days.
200 g dry figs
2 oranges juice
100 g almonds
2-3 tablespoon cocoa powder (with no sugar)
A pinch of salt
To coat: grated coconut, cocoa powder and cinnamon, sesame, chopped pistachios.
This chocolate balls are loaded with magnesium; the figs, almonds and cocoa powder are full of it. They are full of fiber, too. Both nutrients are crucial for the good working of our digestive functions and for preventing future health problems.
Wash and clean strawberries. Add to a food processor and whip lightly, not allowing them to become too liquidy.
In a bowl, add strawberries and mashed banana. Little by little, add the cottage cheese, in order to get a good texture.
Use seasonal strawberries. If not, replace them with blueberries, raspberries, blackberries, papaya or any other fruit.
20 strawberries
1 mashed banana
200 g unsalted cottage cheese
Cottage cheese is a dairy food we don’t pay much attention to, and the truth is that its nutritional profile is excellent. It is a very good source of protein and we can use it both in desserts and in other savory dishes (salads, pâtés, lasagna or stuffed quiches, for instance). Did you know that it has almost twice calcium and iron of yogurt?
Cut broccoli into the many little “trees” that are part of it. Steam it or place it in the microwave until it softens . Mash the broccoli with a fork into small pieces.
Boil water or vegetable stock together with salt and pepper.
When it starts boiling, lower the heat and add the polenta. Stir fast for 5 minutes, so it does not stick, until polenta is boiled and we get a thick dough.
Remove from heat. Add mashed broccoli with olive oil and stir until well mixed.
Grease a tray with olive oil: Pour and knead the dough to half/1 cm thick. Let cool.
Once cool, unmold the polenta. Cut the sticks 1 cm wide (approx.)
Before serving, brown in a pan with a little olive oil.
200 g polenta
800 ml water or vegetable stock
1 medium-sized head of broccoli
2 tablespoons olive oil
Salt and pepper to taste
Did you know broccoli is high in calcium and we absorb it very easily? Not only dairy products are high in calcium. Almonds, legumes and seeds are a good source of calcium as well.
Remember, in order to have strong bones, we need not only sun, but also exercise!
Crush the boiled quinoa with a food processor and pour a little vegetable milk until you get a thick and creamy cream.
Add powdered cinnamon, eggs and a mashed banana to the mixture. Dough consistency should be thick, similar to crepe dough. Add milk or solid ingredients to make it thicker.
Heat some olive oil in a pan and add the dough, allowing it to simmer on one side before turning it over.
Once ready, garnish with blackberry puree. Pancakes are ready for breakfast.
1 cup boiled quinoa
½ cup vegetable milk
Powdered cinnamon
2 eggs
1 banana
Blackberry puree
This breakfast is rich in protein, thanks to both the egg and quinoa, whose protein content is higher than cereals’. In addition, together with banana and blackberries, it makes a great combination for the day when kids are more physically active.
Prepare all the vegetables: cut lettuce and red cabbage thin julienne style, make thin strips with the pepper and cucumber, grate the carrot, cut the avocado in slices and separate cilantro leaves.
Set the ingredients so they can be grabbed easily.
Fill a bowl big with enough cold water to fit all the rice paper.
One by one, soak for 30-40 seconds until softened, spreading them onto a clean and smooth surface.
For the sauce:
Heat the vegetable drink and dissolve peanut butter into it. Let cool and thicken a bit. The sauce is ready for dipping.
Rice paper as desired
Lettuce
Grated carrot
Red Cabbage
Red pepper
Cucumber
Avocado
Coriander
5 tablespoons sugar-free peanut butter
150 ml sugar-free vegetable drink
This recipe is full of fiber, vitamins and good quality fat. An example of what we should eat on daily basis: lots of vegetables!
Did you know peanuts are a high-protein food? This is because, although we normally use them as dried fruits, they are actually legumes, and they share this property with the rest of its family foodstuff. Served as a main meal, we could fill the roll with tofu, shrimp, an omelet or chicken.
Create the spaghetti with a veggie pasta maker. Fill a pot with water and bring to a boil.
Sauté the sliced garlic in a frying pan with a bit of olive oil. Once browned all over, add the spinach it becomes smooth; add the raisins and tomatoes. Leave the preparation for a few minutes and then turn off the heat.
Add the yogurt, parsley, lemon juice, salt and pepper; mix everything.
Cook the sweet potato spaghettis in the boiling water until they get tender; drain and mix with sauce.
Get a simple recipe for a different pasta dish.
2 medium-sized sweet potatoes
500 g spinach
3 garlic cloves
1 yogurt (natural)
Juice of 1 lemon
Parsley
Cherry tomatoes
1 bunch raisins
Black pepper
Salt
Vegetable spaghetti, also called "zoodles," gives us a lot of options when cooking attractive and healthy dishes without falling into the usual refined wheat pasta. Zucchini, pumpkin, turnips and beets lend themselves very well to this type of preparation, which is made using a very simple device that is similar to a pencil sharpener. When it comes to feeding children, is important that we look for attractive dishes. Also, we need to make sure they’re getting proper nutrition. The presentation of the same dish can be decisive when it comes to children's food acceptance.
In a cooking pot with boiling water, cook the peas and spinach for 1 minute
Pour avocado, flour, eggs, olive oil and peas into a food processor. Mash and add water if needed to make a creamy batter.
Add a glug of olive oil to a frying pan. Add a tablespoon of the batter. Fry over low heat until the batter browns, then flip it over to the other side.
500 g peas and baby spinach
¼ avocado
140 g cornflour
2 eggs
Olive oil
Tablespoons of water if needed
Remember that pastries, even homemade, should be only for occasional consumption. Pastries might be great from time to time, when we celebrate a birthday or a family event. But considering daily habits, other options that do not contain added sugars are much better—in this case, panela. Yes, homemade is better than industrial, always!
Use a saucepan to boil the milk with all the ingredients except from dried fruit and compote cream. Boil until well cooked. If all the milk boils away, add more to enable the cereal to keep cooking.
Once everything is well cooked, add dried fruits and compote cream.
With a food processor, crush everything until you get a cream with a very creamy texture similar to a yogurt.
Add more cinnamon, compote or dried fruit cream according to taste, until achieving a sweet and delicate flavour.Store in a jar in the fridge for a few days and serve as a yogurt in the mornings, with fresh fruit as a side.
2 liters milk (to taste)
100 g millet
100 g quinoa
100 g oat flakes
Handful of raisins
2 tablespoons fresh compote (optional)
1 tablespoon hazelnut cream (optional)
Cinnamon, to taste Splash of water
This breakfast has 2 good points:
They provide us a healthy sweet option that isn’t the typical, very sweet baby foods or conventional breakfast cereals.
They include cereals and pseudocereals that are not common (millet or quinoa) which adds variability to our diet and gives us ideas beyond wheat and its derivatives.
In a pan with boiling water, cook the pumpkin until it tenders.
In a blender, mix the pumpkin with all the ingredients except the cornflour. (Keep a glass of vegetable drink). Whip until uniform and lumpless.
In a glass with a little bit of vegetable drink, dissolve cornflower in cold water.
Boil pumpkin cream and add cornflour gradually. Do not stop stirring the mixture. If there are lumps, pour back into the blender.
Serve custards in single containers and let them cool down at least for 2 hours in the fridge. Dust with a bit of cinnamon and serve.
200g pumpkin
½ l vegetable drink
125ml coconut milk
2 tablespoons cinnamon
3 tablespoons cornflour
It is often believed that pumpkin, nutritionally speaking, is like potatoes or sweet potatoes, but that’s not quite right. The nutritional composition of this vegetable is much closer to the other vegetables than to tubers. Pumpkin, in addition of being immensely versatile in the kitchen, is rich in beta carotene, like carrots (that’s why both have the same orange color). The more colors on the plate, the greater the variety of beneficial compounds!
Dice the pumpkin. Cook in boiling water in a pan. As it tenders, strain and reserve.
Make a gnocchi dough with all the ingredients. Add flour little by little. Once the dough is pliable and compact, it is ready.
Boil water. Stretch gnocchis dough, sprinkling the board with flour if necessary. Cut the dough into uniform medium sized cylinders. With a knife, cut the cylinders into portions and shape softly with a fork. Keep in the fridge.
For pesto, in a mortar, crush with a pinch of salt, garlic and basil (200g) until achieving a fine paste. Add hazelnuts and grind until flat. In the mortar, add oil little by little while it emulsifies with the paste.
Boil water. Add the gnocchi slowly (6–7 pieces). Set over medium-low fire until they all float to the top. Skim them off and hold for 30-60 seconds. Let drain.
Once ready, add the pesto.
Eat!
500 g pumpkin
150-200 g wholegrain flour
1 egg
Nutmeg
Black pepper
Turmeric
Salt
PESTO
Basil
Garlic
Salt
Handful of hazelnuts
Turmeric is a natural anti-inflammatory. But also, if combined with pepper, as in this recipe, its effects are greatly enhanced. It is a good idea to use different spices to flavor our food, since they add flavor and allow us to add less salt.
Cut fruit into cubes or slices, remove peel, stones and seeds and freeze them.
When ready to eat, pour banana slices into the food processor and whip until it has the consistency of ice cream.
Add the rest of the fruit and whip again. Cream should be at least 50% banana for good texture.
Top with desired toppings.
Prepare it when ready to eat it or 15 minutes before, at most, and keep in the freezer; otherwise, instead of a creamy texture it will be hard ice.
Frozen banana
Other fleshy fruit: Mango, strawberry, peach, blueberry…
Optional: Yogurt, soy yogurt, whipped yogurt…
Toppings: shaved dark chocolate, dried fruits, grated coconut, sunflower seeds, fruit cubes…
General Tips for Ice Creams
Slushies: watery fruits like watermelon, melon or citrus are appropriate.
For Creamy Ice Creams: Use a dairy base such as plain yogurt, whipped cheese or Greek yogurt. Normally, milk or vegetable drinks turn out to be too liquid unless we use only bananas.
Avoid using sugar or dairy sugary products. Fruit is a natural sugar source.
Cook the beans as cooked typically, or clean and drain the jar of cooked beans
Meanwhile, chop garlic clove and onion and fry with the olive oil; when they start to brown, add grated carrot and turn a few times until it tenders.
When it tenders, add cooked and drained beans and the spices to taste. Mix and mash everything.
Keep mashing so the beans start to break.
Once mixed, turn off the heat and add breadcrumbs (or oat flakes or cooked rice) and the chopped parsley.
Pour mixture in a bowl and let cool.
Shape hamburgers with hands or pasta cutter so it has a better shape
They can be frozen and fried straight from the freezer.
1 onion
250 g red beans (raw) or 700-750 g (cooked; jarred it fine)
2-3 medium-sized carrots
3 tablespoons breadcrumbs or oat flakes or cooked rice
2 tablespoons olive oil
1 garlic clove
Fresh parsley
Salt and spices to taste
Legumes are the best vegetable protein foodstuff and, in general, we do not eat them that much. It would be good to gradually make them part of our daily diet while reducing red and processed meat. Replace sausages or nuggets for vegetable hamburgers.
Kids can help shape the hamburgers. These hamburgers pair perfectly with salad!
Slice the cauliflower as thin as possible; you can use a grater. Add salt and sauté in a frying pan with a bit of olive oil.
Mix the cauliflower with the egg, chickpea flour and oregano to create the dough. Knead until homogeneous.
Shape it in a round oven dish and bake for 10 minutes, at 180º C. Remember to preheat the oven.
Once the dough is almost ready, add the toppings.
Top with the mashed tomato first, then the spinach, mushrooms and cherry tomatoes, and finally with the pine nuts.
Put the pizza back in the oven for 10 more minutes, until the toppings are cooked.
For the dough:
1 Cauliflower
1 egg
2 tablespoons chickpea flour
Salt
Oregano
For the topping:
Spinach
Cherry tomatoes
Mushrooms
Pine nuts
Mashed tomato
Do you know why cauliflower has that strange smell when cooked? Because it contains some sulfur compounds that are released when boiled, giving them that characteristic odor. This the main reason why children reject this vegetable.
With recipes like this, when using the oven, we avoid that smell and, at the same time, we’re cooking an attractive dish: pizza! It's a perfect way to "flip" the cauliflower.
Rehydrate oat flakes with sliced dry tomatoes and cover.
Clean, slice and steam the cauliflower. This is better than boiling, since it prevents water absorption, which won’t help with the croquettes’ texture. Another option is to cook it in the microwave or the oven.
While the cauliflower is been cooked, chop and fry the scallions and the garlic.
When the cauliflower is tender, crush it with a fork and put it into the frying pan, adding the paprika and the chopped parsley.
Oat flakes and dry tomatoes, should been ready rehydratate. If needed, remove the water excess. Add them to the frying pan with the cauliflower. Cook everything over medium heat, stirring the whole time until you achieve a tight paste. Season to taste with salt and add 2 tablespoon of tahini.
Leave the preparation to cool down, so that it can be handled. Ideally, keep it in the fridge for a day or two. When it gets really cold, shape the croquettes and then coat them. No egg or flour is needed; just put them into a bowl with sesame seeds or batter-breading.
1 medium-sized cauliflower (clean, 650 g approximately)
200 g oat flakes
+/- 150 g water to hydrated
2 scallions
4-5 dry tomatoes
2 tablespoon olive oil
2 tablespoon tahini
Chopped parsley
1-2 garlic cloves
1 teaspoon sweet paprika
Sesame seeds and batter-breading
This typical Spanish dish has become a healthy dish.
You’ve swapped our the pre-fried, unhealthy fats option for some healthy croquettes made with a vegetable that isn’t usually popular among kids. This is a great way to get them used to its flavour! Try to innovate in the way you prepare it.
Spread them out on a oven tray and cook them at 180 degrees with heat above and below the tray until they start to brown
This is a very simple recipe that requires only a food processor.
Melt the chocolate in a bain-marie or microwave. Make sure it does not burn.
With the food processor, whip all the ingredients until you achieve the smoothest cream possible.
Serve chocolate in bowls and top it with your favorite toppings. Grated chocolate, dried fruits…
Let cool for a few hours and it’s ready to eat.
200 g silken tofu
½ 70% chocolate bar
3 tablespoons coconut oil
½ grated orange
Vanilla
Handful of raisins
3 tablespoons cocoa powder
Tofu is an ingredient with a great nutritional value. It is rich in high biological proteins, easy to digest and rich in calcium and iron. Due to its mild flavor, it is usually well accepted by children from a very young age. In addition to this recipe, you can use it in many others. Give it a shot! It can be part of weekly menus at home, replacing other, unhealthy options, such as processed meats (sausages or hamburgers, for instance)
Carrot and Chestnut Cream with Greek Yogurt (4 servings)
Cut the leek into big slices and simmer in a casserole dish with olive oil, the color changing.
Clean and slice the carrots and add them into the casserole with the raw chestnuts, which must be peeled.
Cover in two fingers of water and keep boiling until carrots and chestnuts are soft.
Blend everything and season it. If is too thick, add some more water until you get the desired texture.
Serve with a tablespoon of Greek yogurt and a roasted chestnut as a topping.
1 leek - white part only
750 g carrots
8-10 tablespoons raw chestnuts and 4 roasted chestnuts to decorate
2 tablespoons olive oil
Salt, cumin and pepper
Greek yogurt with no added sugar
Carrots are loaded with beta-carotene, a substance that our body turns into Vitamin A. This vitamin has many functions, including improving our night vision. Without Vitamin A, we wouldn’t be able to see the stars in a dark night.
Do you know which other vegetables have beta-carotene? Every red or orange vegetable: red pepper, tomato, pumpkin, sweet potato… But some green vegetables contain it too, including broccoli and spinach.
Peel banana and apple; pureé with the vanilla extract, lemon peel and cinnamon.
In a separate bowl, mix hazelnuts, pumpkin, sunflower, chia and sesame seeds. Once well mixed, add fruit pureé and keep mixing until everything is damp.
Preheat the oven to 170º
Roll the mixture out, to half of a cm thickness, and spread out on the oven tray. Place in the oven for 10 minutes.
While it bakes, mix the coconut, hazelnuts, raisins and blueberries.
After 10 minutes, remove the oven tray, add the last mixture and stir, making sure it is stretched out again.
Place again in the oven for 8-10 minutes. After the 8-10 minutes, remove the oven tray again and let the granola cool down. Once cooled, keep the granola hermetically sealed, preventing it from becoming damp.
1 ripe banana
1 red apple
Vanilla extract
Cinnamon
Grated lemon peel
100 g oat flakes
50 g pumpkin seeds
20 g sesame seeds
30 g sunflower seeds
30 g chia seeds
20 g grated coconut
50 g chopped hazelnuts
20 g dried blueberries
20 g raisins
Did you know regular kids' breakfast cereals contain between 20-40% sugar? And so does the muesli that seems so healthy? This is a 100% sugar-free healthy ingredients granola. With yogurt, milk or vegetable drink! It is a perfect breakfast for keeping them attentive while they’re at school!
Place the tahini in a big bowl, like a salad bowl, and add 3-4 tablespoons of water and whip with a fork until it gets a creamy and whitish texture.
Drain and wash the chickpeas well and tip them with a Beko Sense Table Blender or Beko Sense Hand Blender Set, adding the tahini and a garlic clove (or less) adding a splash of water if needed.
Once smashed, slowly add olive oil, continuing to wipe to emulsify; season to taste with salt, lemon juice and paprika.
400 g cooked chickpea
Half cooked beetroot
Half avocado
2 tablespoon tahini
2 tablespoon olive oil
Dressing: garlic, salt, lemon juice, paprika
Iron can be found in chickpeas and the lemon juice helps that iron to be absorbed three times better. That is because C vitamins in lemon juice make iron in vegetables change shapes so it’s easier to take in. What happens if you add them to a stew? Fruit as a dessert, they all have C vitamins.
A cocotte is a single sized porcelain container. A microwave-safe cup can also be used.
Add oil into the container and add the onion and mushrooms. Place in the microwave for 2 minutes at full power.
Remove, add tomato, salt and pepper. Carefully, break the egg on top. Sprinkle with an extra pinch of salt and cover with plastic wrap.
Put back in the microwave for 2-3 minutes, depending on power and how cooked we want the egg.
Remove from microwave, remove plastic wrap carefully and sprinkle chopped chive.
1 egg
1 tablespoon seedless tomato cubes
1 tablespoon chopped red onion
1 little handful sliced mushrooms
1 teaspoon olive oil
Salt and pepper to taste
1 pinch chopped chive
There is no need to always have sweet breakfasts. This is a real quick savory option. We can vary ingredients as we please. Try making it with spinach, pepper or leeks.
If you use bread as a side dish, make sure is wholemeal bread.
Did you know there is not a maximum amount of egg consumption? If you like them you can have them daily.
Tricks for your kid to eat like a pro!Score a hat-trick for your kids with this healthy and fun recipe to turn your picky eaters into happy foodies! #EatLikeAPro by @Beko
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