Getting Kids back into the Kitchen

The Heart Foundation has published a free cookbook titled Kids in the Kitchen, a collection of fun family recipes suited to children of all ages and abilities. The new cookbook is designed for Kiwi kids to work alongside their parents or caregivers in the kitchen, at a time when many schools no longer teach the important life skill of cooking.

Kids in the Kitchen is free to download: Heart Foundation Kids Cookbook.pdf

Or come and see Nikki Martin for your FREE copy.

Heres a great recipe from the cookbook:

Banana and chocolate ice cream

Serves 4


  • 4 bananas, sliced and frozen
  • 1 ¼ Tbp cocoa


  1. In batches blend frozen banana with the cocoa in a food processor until smooth.
  2. Transfer to a sealed container and keep in the freezer until ready for serving.

Banana and chocolate ice cream

Raw Chocolate Brownie Bar

Raw Chocolate Brownie BarA delicious recipe that does not require cooking has minimal ingredients and a great snack for busy days!!
And just in time for Easter treats…


1 cup packed pitted, soft dates (or medjool dates)
1 cup warm water
½ cup raw almonds
½ cup walnuts
3 Tablespoons cacao nibs
2 Tablespoons cacao powder

  1. Line a 23 by 5cm loaf pan with non-stick paper.
  2. Combine the dates and warm water in a small bowl. Let stand for 5-10minutes until soft. Drain and pat dry with    paper towels.
  3. Place the almonds and walnuts in a food processer until finely chopped (but not a paste). Add the prunes, process, using on/off pulses, until the prunes are finely chopped and blended and the mixture begins to stick together and clump on the sides of the bowl.
  4. Transfer the mixture to the prepared pan. Place a large piece of non-stick paper atop the bar mixture and use it to spread and flatten the mixture evenly in the pan, leave the paper to cover. Refrigerate for 30minutes
  5. Lift the mixture from the pan and transfer to a cutting board. Uncover and cut into approx. 6 bars.

How to store bars:  Tightly wrap the bars individually in plastic wrap.

                                    ROOM TEMP: 3 days
                                    REFRIGERATOR: 3 weeks
                                    FREEZER: 3 months in airtight container; thaw 1 hour.

Healthy Snack Recipe: Vegan Almond Butter Apricot Bites

Who wants to turn on the oven in this heat? If you’re craving a sweet, cookie-like snack that’s high in protein and flavor but don’t want the hassle (and temperature) of an oven, then whip up these quick and easy almond butter apricot bites. All you need is a handful of ingredients and a food processor, and you’re set.

Vegan Almond Butter Apricot Bites

This vegan treat is perfect for snacking before a workout but is sweet enough to satisfy your dessert cravings.

Vegan Almond Butter Apricot Bites


1 cup raw almonds
1 cup raisins
1/2 teaspoon cinnamon
10 dried apricots, chopped
1/2 cup unsweetened shredded coconut


  1. Place the almonds, raisins, and cinnamon in a food processor. Turn on until mixed thoroughly into a smooth, thick almond butter paste, about three minutes or so. Turn off the food processor.
  2. Add the chopped apricots and pulse for 30 seconds, and then add the coconut and pulse for another 10 seconds.
  3. Remove the dough and place it on a cutting board or counter that’s covered in a piece of plastic wrap. Pull up the plastic on either side and begin to press it together to form one large square, keeping the layer of plastic between your hands and the dough to prevent sticking.
  4. Wrap up the square and place it in the freezer for 20 to 30 minutes. This will make it easier to cut.
  5. Using a sharp knife, cut the square into 25 smaller squares.
  6. Store the bites in an airtight container in the fridge.

Makes 25 Bites.

Vegan Almond Butter Apricot Bites


Spice Roasted Chickpeas

Spice Roasted ChickpeasChickpeas (also known as garbanzo beans) are a high fiber legume and a natural source of protein.

Foods that combine both protein and fiber are a smart choice, since they promote satiety, making you feel full for longer.

These crunchy roasted chickpeas are a great easy to make snack recipe.

√     Gluten free

√     High in Protein

√     Low GI

√     High in Fiber


2 400g cans of Chickpeas in springwater – drained and rinsed

2 Tsp Coconut oil or extra virgin olive oil

2 Tsp Cumin

1 Tsp smoked paprika

¼ Tsp all spice

1 Tsp garlic salt or 1-2 gloves crushed garlic

¼ Tsp sea salt


Pre-heat oven to 200°C

Once you have drained and rinsed the chickpeas, dry off with a clean tea towel.

Place the chickpeas in a medium sized bowl and combine with the rest of the ingredients until well coated.

Place in a single layer in a roasting pan lined with baking paper.

Bake for approximately 40-45 minutes -mixing them around about 20mins. Keep a close watch on them for the last 10-15mins as some may burn.

Let them cool before eating to obtain their crunchiness.

For best storage keep them in a glass jar and add some rice to the bottom (helps soak up moisture) to keep them crunchy. Be sure to eat within a few days.

Miso Enriched Barley and Vegetable Soup

Pearl barley is a nutritious grain most commonly associated with soups. Its chewy texture gives substance, making it an ideal winter soup base.

The recipe is vegan, but I like to add a dollop of sour cream for extra richness (making it then vegetarian).

Pearl barley (grain) with the combination of soya (legume) from the miso and Braggs Aminos or Tamari makes a complete protein.

• ½ cup pearl barley

• 2 bay leaves

• 2 litres boiling water

• 2 Tbsp olive oil

• 1 tsp hing/asafoetida

• Freshly ground black pepper

• 1½ tsp salt

• 1 cup each of grated carrot, beetroot and parsnip

• 1 stick celery, sliced

• 2 cups cabbage, chopped

• 4 Tbsp Braggs Aminos or Tamari

• 1 Tbsp sesame seed oil

• 2 Tbsp miso, light-coloured such as Aka or Shiro

Handful fresh coriander or parsley, chopped

Rinse barley and place in soup pot with water and bay leaves. Bring to boil, then reduce to simmer until barley is tender.

Add olive oil, hing, pepper, salt, grated vegetables and celery to barley and cook a further 10 minutes. Add cabbage, Braggs or Tamari and sesame oil, and continue to cook until cabbage is tender.

Mix miso to a paste with 2 Tbsp of water, then add to soup with coriander.

Blend to serve. Do not re-boil.

Green Recovery Smoothie

Green Smoothie RecipeBananas are rich in the electrolytes Sodium and Potassium (which you lose when you sweat).

Together with the proteins in the Red8 Protein powder and nut butter, they are the perfect ingredients in a recovery drink.

Chia seeds are a good source of Omega-3 fatty acids, excellent source of fiber and rich in antioxidants.

You can download this delicious smoothie recipe HERE as a one page PDF to print.

So let’s take a look at what we need to make this delicious smoothie.


  • 1 ripe banana (or frozen)
  • 1/2 cup blueberries (fresh or frozen
  • 1 cup coconut water
  • 2 tablespoons Dairy Collective
  • coconuts yoghurt
  • 2 Tbsp Red 8 Whey protein powder
  • 1 Tbsp Almond Butter
  • 2 cubes of frozen spinach
  • 1 tablespoon of chia seeds

Place all the ingredients in the blender, turn it on and voila! You have a yummy Green Smoothie made for 2. Don’t forget your straws!

RED8 Pure Whey Protein Concentrate 1kg is available in THREE great flavours in convenient ziplock bags for only $55 per 1kg. Contact me for information as to where you can purchase.

NO artificial flavours or Artificial sweeteners, just 100% pure Whey Protein Concentrate sweetened with natural Stevia.

Download this delicious smoothie recipe HERE as a one page PDF to print.

Cauliflower Pizza Base

Cauliflower pizza base(Sourced from Healthy Food Guide Dec 2014)

√     gluten free

√     no diary

Makes 2 x 22cm crusts

Takes 30 minutes to make






  • 1 Large head (about 1kg) cauliflower, trimmed, cut in florets
  • 2 eggs, lightly beaten
  • 1 teaspoon dried oregano
  • ½ cup finely grated parmesan cheese
  • Salt and pepper, to taste
  • Oil spray
  1. Place cauliflower florets in a food processor or blender in 2-3 batches. Blend florets until finely chopped, retaining some texture.
  2. Transfer cauliflower to a microwave safe bowl and cover. Microwave on high for 8 minutes or until just tender. Drain well and leave to cool completely.
  3. Preheat oven to 200°C. Line 2 pizza trays with baking paper. Place all ingredients, except oil spray,, in a large bowl. Mix until well combined.
  4. Press cauliflower mixture on trays in 2 x22 cm rounds, each about 3-4mm thick. Spray with oil. Cook for 15 minutes or until edges turn golden.

Download this yummy Cauliflower Pizza Base recipe HERE as a one page PDF to print.