Cooking With Dad: Future Foodies Father’s Day Delights!

Father’s Day recipes: Savoury Muffins 

Ingredients (12 Muffins)

• 2½ cups wholemeal self-raising flour
• 1 teaspoon bicarbonate soda
• 1 ½ teaspoons ground paprika
• 1 ½ pumpkin, peeled and grated
• 1 medium zucchini, grated
• 1 medium carrot, grated
• 3 spring onions, finely sliced
• 1/3 cup parsley leaves, finely chopped
• 4 garlic cloves, crushed
• 2 eggs
• ¼ cup extra virgin olive oil
• 1 cup milk

Method

1. 180°C. Line a 12-hole muffin tin with baking paper or paper muffin cases.
2. Combine the wholemeal self-raising flour, bi-carb soda, and ground paprika in a large mixing bowl.
3. Squeeze out and discard any excess liquid from the grated pumpkin, grated zucchini, and grated carrot, then add to the mixing bowl along with the finely sliced spring onions, finely chopped parsley, and crushed garlic. Mix well to combine.
4. In a separate bowl, whisk together the eggs, extra virgin olive oil and milk.
5. Add the wet ingredients to the dry ingredients and gently mix to combine.
6. Spoon the mixture evenly into the prepared muffin tin. Bake in the oven for approximately 25 – 30 minutes or until a skewer comes out clean. Turn the muffins out onto a wire rack to cool.
7. Alternatively to save on time, pour the mixture into the loaf tin, smooth the surface, then bake for 1 hr – 1 hr 10 mins or until a skewer inserted in the centre comes out clean. Allow to cool in the tin before cutting and serving

Father’s Day recipes: Bircher Muesli 

Ingredients (Serves 4)

• 150g quick oats
• 150ml milk
• 100g mixed berries, frozen or fresh
• 200g Granny Smith apples, peeled and finely grated
• 1/2 tsp ground cinnamon
• 100g natural Greek yogurt, no added sugar

Method

1. Mix oats, milk, berries, apple and cinnamon in a large bowl and cover.
2. Leave in refrigerator for 2 hours or overnight if possible.
3. Serve in bowls and top with yoghurt.

Father’s Day recipes: Fruit-Filled Oat Cookies

Ingredients 

• 1 cup rolled oats
• 1 cup wholemeal plain flour
• ¼ cup brown sugar
• 1/3 cup desiccated coconut
• ½ cup dried cranberries
• ½ cup dried apricots, finely chopped
• 1/3 cup sultanas
• 125g butter, chopped
• 2 tablespoons maple syrup
• ½ teaspoon bicarbonate of soda

Method

1. Preheat oven to 180ºC.
2. Line 3 large baking trays with baking paper. Place the oats, flour, sugar, coconut, cranberries, apricots, sultanas in a large bowl. Stir to combine.
3. Place the butter, maple syrup and 1 tablespoon water in a small saucepan over low heat. Stir until smooth. Remove from heat and stir in the bicarbonate of soda. Set aside for 10 minutes to cool.
4. Stir butter mix into the oat mixture until combined. Roll one tablespoon portions of the mixture into balls and place about 5cm apart on the prepared trays. Press down to flatten slightly.
5. Bake for 15 minutes or until golden. Set aside on the trays to cool.

Father’s Day recipes: Pumpkin, Carrot, Lentil and Ginger Soup

Ingredients (Serves 4)

• 1 brown onion, diced
• 1 garlic clove, roughly chopped
• 250g pumpkin, peeled and diced into 3cm chunks
• 1 carrot, peeled and diced
• 1 tablespoon extra virgin olive oil
• 50g red lentils
• 1.2L vegetable stock reduced salt
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon crushed ginger
• Water (as needed for consistency)
• Greek yogurt to serve
• 4 slices wholemeal toast

Method

1. Preheat oven to 200°C fan forced. Put onion, garlic, pumpkin and carrot on a large oven tray. Add oil and turmeric and season. Toss well to coat—roast for 1 hour or until vegetables are tender and lightly browned.
2. Transfer cooked roasted vegetables to a large, heavy-based saucepan. Add lentils, stocks, turmeric and ginger. Cover with a lid and bring to a simmer over medium heat. Remove lid and cook uncovered for 30-40 minutes or until lentils are tender. Add water if the soup is too thick.
3. Remove pot from stove and blitz soup with a stick blender until desired consistency is achieved.
4. Serve soup with a dollop of Greek yoghurt and wholemeal buttered toast.

Father’s Day recipes: Sweet Potato White Bean Dip with Vegetables and Pita

Ingredients (Serves 4)

Vegetable Sticks:

• 3 carrots, unpeeled, julienned
• 3 cucumbers, cut into batons
• 1 large wholemeal pita bread, toasted, cut into quarters or three wholegrain corn thins

Sweet Potato White Bean Dip:

• 1 medium-sized sweet potato, peeled and cubed
• 1 can (400g) white beans, drained and rinsed
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon ground cumin

Method

1. Place cubed sweet potato in a large saucepan and add enough water to cover. Bring to a simmer over medium-high heat. Reduce the heat and simmer, uncovered, until potatoes are tender. Drain well, then return to the pot. Mash the sweet potato. Set aside to cool.
2. Place the cooled sweet potato, white beans, olive oil and cumin into a food processor and blend until smooth. Add water if the mixture is too thick to make a hummus-like consistency.
3. Meanwhile, steam or blanch carrots until tender. Alternatively, serve raw for older children.
4. Serve with cucumber sticks and toasted pita or wholegrain rice crackers.

Father’s Day recipes: Apricot Bliss Balls (nutfree)

Ingredients

• 150g (just under 1 cup) dried apricots
• 50g (1/2 cup) rolled oats
• 40g (1/2 cup) desiccated coconut and extra for rolling
• 30g (1/4 cup) pepitas
• 30g (1/4 cup) sunflower seeds
• 1 tbsp orange juice
• 1 tsp orange zest
• 1 tsp vanilla extract
• 1/2 tsp cinnamon

Method

1. Add all the ingredients into a food processor and blitz until well combined. This will take around one and a half minutes.
2. Scoop tablespoon-sized portions of the mixture and roll the mixture into balls using your hands.
3. Roll each ball in desiccated coconut to seal.
4. Store the balls in an airtight container in the fridge for up to one week or in the freezer for two-three months.