Twisty Tuna Pasta With Cheese Sauce

This family favourite is sure to be a hit at dinner time:

Ingredients:

• Spiral pasta (250g)
• 1/2 cauliflower finely chopped
• 2 tbsp of extra virgin olive oil
• 1 finely diced brown onion
• 2 tsp of minced garlic
• 1/2 can (420g) of corn kernels
• 1 cup of thawed, frozen peas
• 2 cups of milk
• 200g of grated cheddar cheese
• 500g of drained, canned tuna
• 1/2 punnet of cherry tomatoes

Method:

1. Cook pasta according to packet instructions (reserve 1 cup pasta water).
2. Boil cauliflower until soft then drain and set aside.
3. Meanwhile, in a large saucepan over medium heat, heat a drizzle of olive oil and add onion and garlic and sauté until fragrant. Add corn, peas and cauliflower to the pan, sauté gently for a few minutes
4. Pour in half of the milk and stir until the sauce begins to thicken. Add the remaining milk slowly, stirring constantly. Add tuna and cheese and mix to combine.
5. Add pasta to the pot along with 1 cup of water that the pasta was boiled in (this will help to thicken the sauce) and mix to combine.
6. Serve pasta with sliced cherry tomatoes.

Winter Warming Porridge served with Cinnamon & Pear Compote

The perfect breakfast for all the family on a cold winter morning:

Ingredients:

• 1 ripe, chopped pear
• 1/4 cup of water
• 1/2 tsp of ground cinnamon
• 1/2 cup of rolled oats
• 1 cup of milk

Method:

1. To make compote: place pears, water and cinnamon into a small pot and cook over medium heat, stirring occasionally until softened.
2. To make porridge: place oats and milk in a pot on stove and stir over medium heat until oats soften and absorb the milk.
3. Stir the pear compote through the porridge and serve topped with seasonal fruit.

Cacao Banana Muffins

Made with healthy oats and a simple method, these cacao & banana muffins are a tasty snack for the whole family:

Ingredients:

• 2 large bananas
• 2 cups of oats
• 2 eggs
• 3/4 cup of pitted dates
• 1 tsp of baking powder
• 1 tsp of ground cinnamon
• 1 tbsp of cacao powder
• 1/4 cup of dark chocolate chips (optional)

Method:

1. Pre-heat oven to 180 degrees Celsius.
2. Line muffin tray(s) with paper cases or spray muffin tray with olive oil.
3. Mix all ingredients (except chocolate chips, if using) in a blender or food process or until smooth.
4. Fold through chocolate chips.
5. Spoon the mixture into muffin cases and bake for 20 – 30 minutes or until cooked.

Ricotta & Avocado Dip

The perfect post daycare snack for the little ones:

Ingredients:

• 1x Avocado
• 1 tub of Ricotta (250g)
• 1/4 tsp minced garlic
• 1/2 a juiced lemon
• Chopped veggie sticks

Method:

1. Scoop flesh out of the avocado and place it in a large mixing bowl or blender. Add lemon juice, ricotta and garlic and mix well or blend to combine.
2. Serve dip with veggie sticks

 

For information on our Dietitian-designed menu offerings at Only About Children see our Nutrition page.

Plus, here’s more great nutrition related articles:

What Should Your Toddler Eat In A Day?

Is My Child Eating Too Much Fruit?

Raising Healthy Eaters

The Link Between Mood & Food