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Mini Beef Sliders

Mini Beef Sliders

Don’t be fooled by these mini beef sliders, they are packed with the good stuff (aka veggies!). There are two serves of veggies in the burger patties alone!

Mini Beef Sliders

They are perfect for little hands to pick up and still loaded with veggies and the good stuff for their little bellies!

Beef Sliders Mini Beef Sliders

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Mini Beef Sliders

Packed with veggies these little burgers are perfect for little hands (and bellies!).
Course Dinner, lunch
Cuisine American, Australian
Keyword burger, healthy breakfast, sliders, vegetables
Prep Time 10 minutes
Cook Time 10 minutes
Servings 5 people

Ingredients

  • 500 g lean beef Mince
  • 1 brown Onion grated
  • 1 small Zucchini finely grated
  • 2 tbsp Tomato sauce
  • 10 Mini bread rolls brioche
  • 1 Baby Cos lettuce
  • 2 Tomatoes sliced
  • 10 slices chedder Cheese
  • ½ cup Aioli
  • toothpicks

Instructions

  • Combine the mince, onion, zucchini and tomato sauce in a bowl. Season with salt and pepper. Form 10 small burger patties. Heat oil in a pan and cook half the patties for 2-3mins on one side then flip and top with cheese slices cooking for another 2-3mins. Remove from pan and cover with foil while cooking the remaining patties.
  • Spread one side of the rolls with aioli then top with patties, lettuce and tomato and extra sauce. Top with other side of roll and place a skewer through the slider to hold in place.
Lemon Weetabix Slice

Lemon Weetabix Slice

The citrus lemon flavour we crave from a lemon slice only on a base packed with fibre from the sugar!

Lemon Weetabix Slice

Your kids will love this snack in their lunch box and you will love it when you know they are getting a healthy dose of fibre in their diet!

Lemon Weetabix Slice

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Lemon Weetabix Slice

Use up those old weetabix in the cupboard with this delicious healthy slice.
Course Snack, Sweet
Cuisine Australian
Keyword high fibre, lemon cake, slice, weetabix
Prep Time 10 minutes
Cook Time 20 minutes
Servings 16 people

Ingredients

  • 3 Weetabix crushed
  • 100 g butter
  • 3 tbsp. rice malt syrup
  • 1 cup shredded coconut
  • 1 cup rolled oats
  • ¾ cup plain flour
  • 2 tsp. baking powder
  • zest of lemon

Icing

  • 2 tbsp butter
  • 1 cup icing sugar
  • 2 tbsp. lemon juice.
  • 2 tbsp. shredded coconut.

Instructions

  • Heat oven to 180C.
  • Combine the Weetabix, coconut, rolled oats, plain flour, baking powder and lemon zest in a bowl. In a small saucepan heat the butter and rice malt syrup on low heat until just melted. Pour the butter into the dry ingredients.
  • Press into a lined square baking tray and bake in the oven for 20mins.
  • Meanwhile prepare the icing. Combine the butter, icing sugar and lemon juice. When the slice is cool spread with icing and top with extra shredded coconut.
Yoghurt Fruit Skewers

Yoghurt Fruit Skewers

These skewers take fruit and yoghurt to a whole new level of fun for your kids! Get them to help you make these Yoghurt fruit skewers by threading their favourite fruit onto the wooden skewers.

This snack is loaded with calcium that your kids needs for their growing bodies. Check out our post to learn all about why your kids need calcium and the best way to get their daily requirement.

Yoghurt fruit skewers

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Yoghurt Fruit Skewers

A delicious easy snack to keep stocked in the freezer for your little ones!
Course Breakfast, Dessert, Snack
Cuisine Australian
Keyword berries, fruit, strawberries, Yoghurt
Prep Time 5 minutes
Freezing Time 2 hours
Servings 8 people

Ingredients

  • 8 Skewers
  • 1 cup Blueberries
  • 1 cup Strawberries
  • ½ cup Greek yoghurt
  • 2 tbsp. Maple syrup
  • 1 tsp Cinnamon

Instructions

  • Combine the maple syrup and greek yoghurt in a bowl. Thread the strawberries and blueberries on to skewers. Dip into yoghurt mixture. Sprinkle with cinnamon. Spread on a lined baking tray and free for at least 1 hr.

Notes

  • Use the fruit of your choice! It also works well with kiwi fruit, banana and Peaches
The truth about feeding your kids fats

The truth about feeding your kids fats

Here at Shelley’s Good Eats, we know it can be difficult for parents to know what foods they should be feeding their kids. So today we’re discussing all things fat, and particularly the truth about feeding your kids healthy fats. With so much conflicting information out there, it can be hard to know what to believe…and fat is no exception. With some old school professionals telling us that, “Eating fats causes weight gain and disease” and pro-Keto people preaching that, “High-fat diets promote weight loss and longevity”, it is understandable why we have conflicted feelings about fat. The reality is that it is not that simple and the truth about fats and our health, lies somewhere in the middle of these two conflicting beliefs. 

unsaturated fat sources

The first part of the truth is that our bodies do need dietary fats to support some of their important functions; such as assisting the absorption of some vitamins (A, D, E and K), building our hormones and insulating our nervous system tissues, providing our bodies with energy and helping us to feel full after a meal (making us less likely to overeat!) However, the second part of this truth is that not all fats are created equal, meaning while some fats are health-promoting, others can have negative effects on our bodies when eaten in large amounts over long periods of time.  

So how do you know what fats you should be feeding your kids? 

Basically there are three main types of fats, saturated, trans and unsaturated fats. Saturated and trans-fats are considered to be ‘unhealthy fats’, while unsaturated fats are considered to be ‘healthy fats’. 

But why are some fats better than others and what foods contain healthy fats?

Saturated and Trans fats

Both saturated and trans fats increase your LDL (bad) cholesterol which can increase your risk of developing heart disease. However, trans fats also lower your HDL (good) cholesterol. 

Sources of saturated fats include:

– dairy foods (butter, cream, ghee, regular-fat milk and cheese)

– fatty cuts of meat (beef, pork, lamb and chicken skin) and processed meats (salami, sausages)

– lard

– palm oil

– cooking margarine and copha

– coconut oil, milk and cream

– fatty snack foods 

– deep-fried take away foods

– cakes, biscuits, pastries and pies

Sources of trans fats include:

– diary products

– some meats (beef, veal, lamb and mutton)

– hydrogenated vegetable fats/oils (can be added to deep-fried and baked packaged foods e.g. biscuits, cakes and pastries)

Unsaturated fats

olives in oil

Unsaturated fats help reduce the risk of high blood cholesterol levels. There are two main types of unsaturated fats which differ in chemical structure and offer different health benefits, these are polyunsaturated and monounsaturated fats. It is recommended to replace sources of saturated fats with unsaturated fat sources in your diet, where possible. 

Polyunsaturated fats

There are two main sources of polyunsaturated fats, these include omega-3 and omega-6 fats. Omega-3 fats are protective against the development of heart disease and omega-6 fats have been shown to decrease your risk when consumed in place of saturated fats. 

Omega-3 fat sources:

The best sources of omega-3 fats are oily fish and seafood. However, there are other sources of marine, animal and plant omega-3 fats. The best sources of omega-3 fats from each category include: 

– Fish and seafood sources (salmon, sardines and blue-eyed trevalla)

– Animal sources (free-range eggs, beef and chicken, but contain smaller amounts)

– Plant sources (linseed/flaxseed, walnuts, chia and hemp seeds, soybean oil and canola oil)

While these are the best sources of omega-3 fats, they are not an exclusive list. For more sources of omega-3 fats, head to The Heart Foundations ‘omega-3 sources’ list.

Omega-6 fat sources:

– margarine spreads

– sunflower, soybean and sesame oils

– nuts (walnuts, pecans, brazil and pine nuts)

– sunflower seeds

Monounsaturated fats

Replacing saturated fat sources with monounsaturated fats can help lower your cholesterol. Monounsaturated fat sources include:

– olive, canola and peanut oil

– nuts

– avocados  

So how can we decrease the amount of saturated and trans fats in our kid’s diets?

As always, maintaining a healthy diet and relationship with our food should be about how we can incorporate more healthful foods into our diets, rather than focusing on which foods we should restrict or remove from our diets. With this in mind, we have come up with some simple tips on how to incorporate more ‘healthy fats’ into your kid’s diet. 

  1. Choose lean cuts of meat and trim off visible fat and remove the skin from chicken 
  2. Buy reduced-fat dairy products for children aged over 2 years (being mindful of the added sugar contents)
  3. Choose unsaturated oil types for your cooking (sunflower, olive oil)
  4. Swap to a natural margarine spread instead of butter, or try using avocados, hummus, nut butter or tahini as your spread of choice 
  5. Incorporate meals with plenty of fruits, veg and wholegrains and limit takeaway to once a week, if possible (Try our 2 ingredient pizza dough for an unforgettable homemade pizza night in) 
  6. Check packaged foods for added ‘hydrogenated oils’, as these contain trans-fats
  7. Opt for homemade cakes, biscuits and pastries, rather than pre-packaged (Try our black bean brownies or chewy muesli slice for some yummy homemade alternatives)
  8. Eat fish instead of meat 2-3 times a week (Try our sweet potato and salmon patties to take your fish meals to the next level)
  9. Try incorporating legume or bean-based meals twice a week in place of meat, if possible

As always, the best example of healthy eating habits your children can get is through the modelled behaviour of you (the parents). But a healthy diet doesn’t have to mean only consuming ‘healthful’ foods every day. And of course, there is a place in you and your kid’s diets for saturated fats and takeaway nights. Moderation is definitely the key to success when it comes to a healthy and sustainable diet and relationship with your food in the long term. Modelling a balanced approach to food, while incorporating plenty of the good stuff to help them grow and thrive, is the best way to ensure they get everything they need to live happy and healthy lives.   

We hope that this blog post has helped to clear up all the confusion surrounding fats and feeding them to your kids. Let us know in the comments if you found this post useful, we’d love to hear from you. 

– the Shelley’s Good Eats Team

A bit about the Author

Hi my name is Karly. I am a 3rd year Nutrition student, studying on the beautiful Sunshine Coast. I work as an assistant at Shelley’s Good Eats, in-between my studies. As well as having a passion for all things nutrition, I also have a keen interest in sustainability. In the future, I would love to combine both of my passions and educate people in a dynamic and multifaceted way.  

Veggie Filled Mac N’ Cheese

Veggie Filled Mac N’ Cheese

Is there any more of a ‘kid friendly’ meal than Mac N’ Cheese. I haven’t never met a kid that doesn’t love it!

Macncheese

 

I put that mainly down to the plain cheesy flavour of traditional Mac N’ Cheese. I have spoken about this a little bit but there is very good reason to why kids are attracted more to plain foods. There taste buds simply haven’t developed like us adults just yet! Are there foods you used to hate that you love now? Olives is a common one! Well that is because in our formative years our taste buds change and develop a lot to handle new and exciting flavours.

Macncheese

But plain doesn’t have to mean no veggies. That is why I packed this dish with veggies but kept that same cheesy texture and taste! This way you know your kids are eating something they love and still getting a nourishing dose of vegetables in their diet! Win Win!

Macncheese

Mac N' Cheese

Packed with veggies with that same cheesy texture and taste of traditional Mac N' Cheese.
Course Dinner
Cuisine American, Australian
Keyword cheese, Pasta, Pastabake, vegetables
Prep Time 10 minutes
Cook Time 40 minutes

Ingredients

  • 1 brown onion sliced
  • 400 g cauliflower roughly chopped
  • 400 g butternut pumpkin peeled and roughly chopped
  • 2 large carrots roughly chopped
  • 100 g cream cheese
  • 2 cups cheddar grated
  • 2 cups milk
  • 500 g Elbow Macaroni pasta cooked

Instructions

  • Add the brown onion, cauliflower, butter nut pumpkin and carrot to a large pot on high heat. Cover with water and bring to the boil for 10mins or until veggies are tender. Drain the water and place the veggies in a blender or food processor. Blend on high for 1-2mins until smooth.
  • Add the puree back to the pot on a low heat and stir through the cream cheese, milk and 1.5 cups chedder until the cheese begins to melt.
  • Cook the pasta as per packet instructions.
  • Stir the cooked pasta through the creamy sauce and then place in a large baking dish and top with remaining cheese. Place under the grill for 5mins until melted.