Snacks – Create You Coaching

Packed Baked Beans: Version 2

We are adapting the original because we don’t have spinach or mushrooms today. I am surprised I didn’t put carrot in the original actually! This one can work for breakfast, lunch or dinner just add an egg or a baked potato to switch it up.

Ingredients:

1 Tin of haricot beans	2 tsp Tomato paste
1 Carrot grated	1 Tbsp BBQ sauce
1 Small onion finely diced	Pepper, salt to taste
¾ Can chopped tomatoes	½ – 1 teaspoon paprika
Splash of water if needed	Mixed herbs
Grated cheese and yogurt	½ teaspoon Garam Masala

Method:

Fry off the onion in a bit of oil, once brown and soft add a small nob of unsalted butter and add the carrots and garlic. Once they are cooked add the beans, spices, herbs, and canned tomatoes. The beans are sometimes a bit hard straight from the can, I checked mine and decided how much water I’d need. Simmer all for 10 minutes.

Add your garlic with your carrots to avoid it burning

Now add the tomato paste and BBQ sauce and simmer, I had to add a little more water and reduce for 10 minutes on a simmer. You are looking for the consistency in the image below if it is still a bit watery reduce more. I mashed the beans slightly and then added cheese and yogurt for the children.

You can add a bit of chilli at the end if you are having it on a baked potato for dinner yourself.

Healthy, whatever you got Muffins

I hope you all had a great start to the week.? Here we jumped out of the starting blocks only to feel like I needed a nap! I have been trying to make something with pecans and raisins for about two weeks and I saw a lovely recipe on Instagram yesterday I decided as soon as just go down I would bake.

Unfortunately, I could not find said recipe and was scrolling through my entire Instagram following list… I still do not know who it was. Half Baked Harvest helped with Honey, Strawberry muffin recipe that I adapted to our ingredients and what I had in my mind.

Ingredients:

1.5 cups of Flour (plain of self-raising)	1 tsp cinnamon
2 tbs of flaxseed mix	1 tsp vanilla essence
2 tbs of Chai seeds	2 tsp Bicarbonate of soda
½ cup of honey	1 tsp of baking soda
2 eggs	Pinch of salt if desired
1 cup of whole milk	½ cup melted unsalted butter
½ cup of natural yogurt	½ cup coconut oil or alternative

Method:

Preheat the oven to 180 degrees, if you know your oven is very warm do it to 170 degrees. Sift together the dry ingredients in a big bowl. Now add all the bits you want to put in; nuts, raisins, seeds, and flax mix I also added desiccated coconut.

Whisk your eggs together and combine with all the wet ingredients (butter, coconut oil, yogurt, milk, honey, vanilla essence) and add that to the dry ingredients in 3-4 batches.

I greased the muffin tin with butter, just a little amount with your fingers I then but it in the oven just for a moment and removed to fill the tray. Bake for 20 minutes and check them with a toothpick or something similar. I forgot to put oats in, but you can put ½ cup in with the other dry ingredients and mix through before you put the wet ingredients in.

Once cooked remove from the tray and put on a baking rack to cool. You can eat these plain, with cheese or jam, honey anything I’d say. The recipe made 12 tasty large muffins!

Served here with butter and honey and on the otherside with jam

Carrot, spinach cakes

This one was thought of from a need for a quick lunch that packed nutrition.

1 Carrot finely grated	½ tsp Garam Masala
1 small onion finely chopped	½ tsp paprika
2 Hand full of washed spinach chopped up	Ground black pepper
1 cup of self-raising flour	Olive oil
1 egg	70ml whole milk
½ teaspoon bicarbonate of soda/ baking powder	Pinch of Bouillon, optional

Heat the oil in pan and add the onion brown and soften that of add the carrot and fry for a further 2 minutes until the colour lightens, this shows that it is cooking. Add your spinach and flavouring’s fry until the spinach is wilted, turn off the heat. You can use what ever you like, we always use mixed herbs they add a lovely taste but also things like paprika, Garam masala, fennel seeds, cumin, coriander seeds, onion seeds. Experiment and find what you family enjoys, for this one the Garam Masala adds a lovely savoury note.

Now shive together the flour and raising agent in a bowl and once the vegetables have cooled mix them through the mixture. Now whisk the egg and milk together and add that to the dry ingredients and mix through I needed a splash more milk so just check your consistency. It should be able to be spooned easily into the pan, so not to stiff. A bit like American pancakes.

Add the oil to the pan and heat up on a medium heat and drop your cakes in a clockwise pattern. This helps for you to know which to turn first, I have them 2 minutes per side. I needed to remove my pan when scooping the next batch out as it got extremely hot.

Put them on some kitchen towel after removing from the pan.

Enjoy as is or spread some cream cheese on them. You can add a grating of cheese to the mix it is up to you.

Potato, Cheese and Veg Soufflé

Stumped for lunch or need a quick snack this is so easy to prepare, and you can do it around other morning tasks. Most of the preparation is steaming the potatoes!! Heat your oven to 180 degrees C

2 potatoes, cooked and mashed	Paprika
30g Cheese grated	Garlic powder
3 slices of ham diced into cubs	Pepper
¼ cup Frozen peas and corn
2 eggs
Little milk
Butter

To the mashed potato add a bit of butter and splash of milk so you can mix it well. To this add your cheese, ham, vegetables and herbs and spices mix through. Feel free to substiture the vegetables for something you or your little ones love! Wisk your eggs with a bit of milk and add that to the mix combine well. You can separate your eggs and whisk the egg white and fold through after but for a busy lift there is no need for that.

Spoon your mixture into greased muffins tray, mine stuck a little so I searched, and online they advised butter and breadcrumbs… Mamma ain’t got no time for that but you are welcome to add that step.

The second picture is the cooked versioun and the utenncil I used to get them out

Pop these in your preheated oven for 20 minutes, it will leave your house smelling lush! I topped them with a little grated cheese before heating them in the microwave for lunch and served with yogurt for dipping. The taste so good that they would make a lovely little canape for adult too!