Frozen blueberries give this porridge an intense purple hue, making it fun for kids to eat as well as being super-nutritious and yummy.
Making time: 5 minutes
Cooking time: 10 minutes
100 g (3½ oz/1 cup) rolled oats (GF if desired)
1 teaspoon ground linseeds (flaxseeds) or chia seeds
1 banana, sliced
155 g (5½ oz/1 cup) frozen blueberries
50 g (1¾ oz/½ cup) almond meal
2 tablespoons Greek-style yoghurt
Gently cook the oats, linseed, banana and frozen blueberries with 625 ml (21 fl oz/2½ cups) of water in a saucepan over medium heat, simmering for around 6 minutes or until the oats are swelling up.
Remove from the heat and stir in the almond meal and yoghurt. Allow to cool before serving.
Purée to the desired consistency.
All Grown Up:
Drizzle with some honey.
Blueberries are believed to have the highest antioxidant capacity of all commonly consumed fruits and vegetables.
Making time: 15 minutes
Cooking time: 25 minutes
Makes 15 patties
Not your average fish patties, these lemon herb salmon cakes will have the fussiest of eaters lining up for more. The citrus sauce adds a silky flavour punch and bite-sized patties are perfect for little mouths.
1 large sweet potato, peeled and chopped
415 g (15 oz) tinned pink salmon
1 tablespoon finely chopped fresh flat-leaf (Italian) parsley
1 tablespoon lemon zest
2 spring onions (scallions), finely chopped
60 g (2½ oz/1 cup) wholemeal fresh breadcrumbs (GF if desired)
2 tablespoons finely chopped sweet gherkins or pickles
1 large egg, whisked
Olive oil, for cooking
Avocado Citrus Sauce
260 g (9¼ oz/1 cup) Greek-style yoghurt
2 tablespoons finely chopped fresh dill
1 teaspoon lemon juice
½ avocado, mashed
1 teaspoon garlic powder
Boil the sweet potato in a saucepan of water until tender. Drain and set aside.
Meanwhile, combine the avocado citrus sauce ingredients in a bowl and keep in the fridge.
Drain the salmon and mash with a fork in a large bowl. Add the parsley, lemon zest, spring onions, cold mashed sweet potato, breadcrumbs, gherkins and egg. Mix everything together. Form the mixture into small round bite-size patties.
Heat some olive oil in a non-stick frying pan over medium heat. Place the salmon patties in the pan and cook for 2–4 minutes on each side until they are heated through and have a golden crust.
For Baby: Serve as finger food with avocado citrus sauce for dipping.
All Grown Up: Season with salt and pepper and serve with avocado citrus sauce and a green salad.
Dill aids digestion and offers anti-inflammatory and antiviral properties.
A deceptively light and summery pasta, combining a dizzying array of flavours and textures, this dish will be a firm family favourite in no time.
Making time: 15 minutes
Cooking Time: 25 minutes
180 g (6¼ oz/2 cups) pasta, such as spirals or bowties
1 tablespoon olive oil
150 g (5½ oz/1 cup) grape tomatoes, quartered
Basil leaves, to serve
65 g (2½ oz/½ cup) crumbled feta cheese
Avocado, Spinach & Basil Pesto
25 g (1 oz/½ cup) baby spinach leaves
2 avocados, halved
3 tablespoons lemon juice
1 garlic clove, crushed
50 g (1¾ oz/1 cup) basil leaves
50 g (1¾ oz/¼ cup) pine nuts, toasted
3 tablespoons olive oil
25 g (1 oz/¼ cup) grated parmesan cheese
Cook the pasta according to the packet directions. Drain, reserving a little of the cooking water.
Meanwhile, make the pesto. Wilt the spinach leaves by pouring boiling water over them in a bowl and stirring well. Drain and squeeze dry.
Scoop the avocado flesh into a food processor and add the spinach, lemon juice, garlic, basil and pine nuts. Process until smooth, drizzling the oil in slowly. Finally, add the grated parmesan.
Heat the olive oil in a saucepan over medium heat. Add the tomatoes and toss quickly, then add the pasta, pesto to taste and enough of the reserved cooking water to make a sauce-like consistency. Gently toss until just combined.
Remove baby’s portion before scattering with basil leaves and crumbled feta.
Purée to the desired consistency or cut into bite-size pieces to serve as finger food.
ALL GROWN UP:
Serve with a sprinkle of sea salt and freshly ground black pepper, and a squeeze of lemon. If you like a bit of heat then add some finely chopped chilli.
Avocado is nutrient dense with more than 20 minerals and vitamins.