Nutrition & Recipes

Healthy Nut-Free Snack Recipes From Our Wholesome Child Menu

Apricot Muesli Bar

Nut Free Apricot Muesli Bar

DF | NF | VEG

Serves: 20

Prep Time: 10 mins

Cook: 30 mins

Commercial muesli bars are often loaded with processed sugars, hydrogenated fats, preservatives and other ingredients which are best left on the supermarket shelves. This delicious and nutritious nut free muesli bar is packed with whole food nutrients which are perfect for a snack anytime.

Ingredients

  • 2 cups Rolled oats (200g) 
  • 1 cup Shredded coconut (75g) 
  • 1 tbs Cacao powder (6g) 
  • 1/2 cup Maple syrup or raw honey (125ml) 
  • 1/2 cup Coconut oil, melted (125ml) 
  • 1/2 cup Seed meal (flaxseed, pumpkin seed, sunflower seed) (60g) 
  • 1 Egg  (1) 
  • 3/4 cup Dried apricots (sulphur free) (7) 

Method

  1. Preheat oven to 160°C and line a 21 x 21 x 5 cm baking tin with baking paper. 
  2. Place all ingredients into a high–speed food processor and process until smooth consistency forms. 
  3. Press the mixture into the baking tin and flatten with a spatula. 
  4. Place in the oven and bake for approximately 25-30 mins or until it turns golden brown. 
  5. Switch off the oven and leave to rest inside for 10-15 mins. 
  6. Allow to cool before slicing into fingers. 

Serving and storing leftovers: Serve immediately, store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months. 

Tips

  • For a gluten-free version: Substitute with gluten-free oats or quinoa flakes.
  • For an egg-free version: Use an egg replacer, flaxseed egg or chia egg. 
  • Swap apricots for dates, prunes or dried figs.
  • Swap seed meal for almond meal.
Baby’s First Banana Muffins (baby-friendly)

Baby’s First Banana Muffins (baby-friendly)

DF | NF | VEG

Serves: 24

Prep Time: 10 mins

Cook: 15-20 mins

As your baby moves on from purees and enters the stage of finger foods, you will be tempted to offer them sweet baked treats such as banana bread, muffins and other delights. It’s important when starting to introduce them to these types of options, that we aim to avoid using added sweeteners and opt for natural alternatives.

These delicious nut free banana muffins use the sweetness of bananas, dates and cinnamon to ensure that they will love it and want more.

Ingredients

  • 2 Bananas, peeled (2) 
  • 3 Eggs (3) 
  • 1/2 cup Coconut milk, unsweetened or milk of choice (125ml) 
  • 1 Vanilla pod, split lengthways and insides scraped (1) 
  • 6 Medjool dates, pitted (6) 
  • 1 tsp Ground cinnamon (2g) 
  • 2 tbs Coconut oil, melted (40ml) 
  • 1 cup Wholemeal spelt flour or flour of choice (130g) 
  • 1 tsp Baking powder (4g) 
  • 1/2 tsp Baking soda (2g) 

Method

  1. Preheat oven to 180ºC and line a muffin tray with muffin cases.
  2. Place bananas, eggs, coconut milk, coconut oil, vanilla and dates into a food processor and process until smooth.
  3. Add the rest of the ingredients and process until smooth and well combined.
  4. Spoon about 1-2 tbs of batter evenly into each muffin case and bake in the oven for 15-20 mins.
  5. Turn out onto a wire rack to let them cool completely.
  6. Offer to your baby in an appropriate finger food size for their age and stage.
  7. Serve with a side of steamed vegetable fingers.

Serving and storing leftovers: Serve immediately, store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months. 

Tips

  • For a gluten-free version: Swap 1 cup of wholemeal spelt flour for 3/4 cup buckwheat or rice flour and 1/4 cup arrowroot flour or use the Wholesome Child Gluten-Free flour mix.
  • For a family version: Remove a portion of muffin batter for your baby and add 1/2 cup of coconut sugar to the remaining batter for other family members to enjoy (these muffins are naturally sweet and would not have to be sweetened for toddlers).
ueberry Buttermilk Scones

Nut Free Blueberry Buttermilk Scones

EF | NF | VEG | CONTAINS: WHEAT

Serves: 15

Prep Time: 20 mins

Cook: 15-20 mins

Weekend baking on the menu in your home? One of the best parts of baking and cooking at home is how handling ingredients, mixing, kneading and shaping encourages everyone to be present in the moment. It really slows you down (until you’re on the floor cleaning up spills!). There’s nothing that is more comforting than the mouth-watering, sweet aromas in the home too. Knowing we can enjoy comfort food with it still being nutritious is a key outcome. Go on, give these Blueberry Buttermilk Scones a try! Best served with cream cheese and my Raspberry & Chia Jam.

Ingredients

  • 2 1/4 cups Wholemeal spelt flour (315g) 
  • 1 tsp Baking powder (4g) 
  • 1/2 tsp Baking soda (2g) 
  • 1-2 tbs Coconut sugar (optional) (30g) 
  • pinch Sea salt (0.5g) 
  • 1/2 cup Unsalted butter, chilled and cubed (90g) 
  • 1/2 cup Blueberries dried (75g) 
  • 1 cup Buttermilk (250ml) 
  • 2 tbs Milk, for brushing scones (40ml) 

Method

  1. Preheat oven to 180°C and line a baking tray with baking paper. 
  2. In a large bowl, combine 2 cups of Spelt flour, baking powder, baking soda, coconut sugar and salt. 
  3. Add butter cubes and using your fingertips rub the butter into the flour until the mixture resembles breadcrumbs. 
  4. Make a well in the centre add blueberries and buttermilk and mix until a soft dough is forming.
  5. Using the remaining flour, turn scones onto a lightly floured surface and knead until smooth. 
  6. Pat dough into a 2 cm thick round and using a round cookie cutter, cut out scones. 
  7. Place scones onto the baking tray and brush with some milk. 
  8. Place in the oven and bake for 15-20 mins. 
  9. Serve plain or with homemade chia jam and cream cheese or quark in the middle. 

Serving and storing leftovers: Serve immediately, store in an air-tight container for up to 3 days or freeze for up to 4 months. 

Tips

  • For a dairy-free version: Swap butter for coconut oil, buttermilk for coconut yoghurt and milk for a dairy-free alternative or white egg wash.
  • For a gluten-free version: Swap spelt flour for brown rice flour, buckwheat flour or the Wholesome Child Gluten-Free Flour Mix.
  • Swap blueberries for any other dried fruit such as apricot (sulphur-free), raisins, sultanas, figs or dates.
Marble Cupcakes with Banana Ghosts

Marble Cupcakes with Banana Ghosts

DF | NF | VEG | CONTAINS: WHEAT

Serves: 24

Prep Time: 1 hr

Cook: 15 mins

Say goodbye to the Halloween sugar rush and hello to this healthy Marble Cake topped off with spooky banana ghosts! This recipe is nut free, has no added sugar and instead is sweetened with natural maple syrup or stevia.

Covered in a decadent ganache whipped up with dark chocolate and coconut cream, this delicious dessert will fill all the hungry tums, and be a feast for your eyes too.

Ingredients

Cupcakes

  • 1 cup Wholemeal spelt flour (140g) 
  • 1/4 cup Arrowroot (30g) 
  • 1 tsp Baking powder (4g) 
  • 1/4 tsp Baking soda (1g) 
  • pinch Sea salt (0.5g) 
  • 1Egg  (1) 
  • 1/2 cup Coconut milk, unsweetened (125ml) 
  • 1/2 cup Maple syrup (125ml) 
  • 1 tsp Vanilla extract (5ml) 
  • 2 tbs Coconut oil, melted (40ml) 
  • 1 tbs Cacao powder (8g) 

Choc Date Frosting

  • 1 cup Medjool dates, pitted (240g) 
  • 1/2 cup Boiling water (125ml) 
  • 1 tbs Coconut oil, melted (20ml) 
  • 1 tbs Coconut cream (20ml) 
  • 2 tbs Cacao powder (16g) 
  • 1 tbs Carob powder (8g) 
  • 1 tbs Maple syrup (20ml) 
  • 1 tsp Vanilla extract (5ml) 

Decoration

  • Dark chocolate (>70%), melted (g) 
  • 4Small lady-finger bananas, peeled and cut in thirds and sliced (200g) 

Method

Nut free Cupcakes

  1. Preheat oven to 170°C and line a mini muffin tray with cupcake holders.
  2. Place all ingredients except for the cacao into a food processor and process until well combined.
  3. Divide batter into two equal parts.
  4. Mix cacao powder into one part.
  5. Place 1 tbs of each batter into each cupcake holder.
  6. Bake for 15 mins or until a cake tester comes out clean.

Choc Date Frosting

  1. Place dates in a small bowl. Cover with boiling water. Add coconut oil. Allow to sit for at least 10 mins.
  2. Once the dates are soft, place the mixture in the blender bowl and add remaining ingredients.
  3. Process until it reaches a smooth consistency.
  4. Refrigerate for at least an hour before using it on cupcakes.

Decoration

  1. Frost the cupcakes with a bit of choc date frosting and top with banana slices.
  2. Using a wooden skewer, dip into the leftover melted chocolate and paint “spooky faces onto the bananas.
  3. Place cupcakes in the fridge until chocolate has set, approx. 5 mins.

Serving and storing leftovers: Serve immediately. Store in an airtight container in the fridge for up to 1 week or freeze for up to 4 months.

Tips

Optional Boosters:

Allergy advice and simple swaps:

  • For a gluten-free version swap spelt flour for buckwheat flour.
  • Place plain and cacao batter into sauce bottles and pipe into muffin holders for a less messy quicker job.
Nut Free Vanilla Cupcakes

Nut Free Vanilla Cupcakes

DF | NF | VEG | CONTAINS: WHEAT

Serves: 24

Prep Time: 10 mins

Cook: 15 mins

Cupcakes are always a favourite treat for children big and small. Substituting traditional cupcake ingredients with wholesome alternatives can create a delicious, healthy version that is free from processed sugars and additives. Even more reason to love them!

Ingredients

  • 1 cup Wholemeal spelt flour (140g) 
  • 1/4 cup Arrowroot (30g) 
  • 1 tsp Baking powder (4g) 
  • 1/4 tsp Baking soda (1g) 
  • pinch Himalayan rock salt (0.5g) 
  • 1 egg Eggs (1g) 
  • 1/2 cup Coconut milk, unsweetened (125ml) 
  • 1/2 cup Maple syrup (125ml) 
  • 2 tsp Vanilla extract (10ml) 
  • 2 tbs Coconut oil, melted (40ml) 

Method

  1. Preheat oven to 180°C and line a mini muffin tray with 24 mini muffin liners.
  2. Combine all the dry ingredients in a medium-sized bowl.
  3. Place all wet ingredients in a bowl and beat until smooth.
  4. Slowly add dry ingredients to the wet mixture until well combined. Be careful not to overmix the batter as it can get too dense.
  5. Pour batter into prepared mini muffin liners and bake for 15 mins or until a cake tester comes out clean.
  6. Allow to cool completely before frosting.

Serving and storing leftovers: Serve immediately, store in the fridge for up to 4 days or freeze for up to 4 months.

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