Eat

Burgers are fun food the kids will love! These chicken sliders are always a winner, especially when kids can choose their fillings and build their own burgers.

INGREDIENTS 1 1/2 cups organic rolled oats¼ cup ground almonds1/4 cup brown rice flakes2 cups almond milk2 cups boiling waterPinch salt3 tspn ground cinnamon2 bananas, chopped1/3 cup slivered almonds, toasted1/3 cup Greek yoghurtHoney, to drizzle METHOD Preheat oven to 180ºC (160ºC fan-forced).Place oats in a roasting pan and toast in the oven for 15 minutes, stirring occasionally.In a large saucepan combine oats, ground almonds, rice flakes, milk, water, salt, 2 teaspoons cinnamon and half the banana over a medium heat, stirring constantly until the porridge boils and thickens. Remove from heat, cover and allow to stand for 5 minutes.To serve porridge, divide evenly between 4 bowls and sprinkle the top with remaining banana, slivered almonds and cinnamon. To finish, place a dollop of yoghurt on top and drizzle with honey. SERVES2COOK TIME10PREP TIME5DIFFICULTYEasy adelaidecentralmarket.com.au/recipe/almond-banana-cinnamon-porridge/

Mothers Day is here and this is my favourite pancake recipe, the lemon curd is the perfect tangy accompaniment. They taste even better if you can get someone to make them for you, and eat them in bed. Enjoy! INGREDIENTS Pancakes 1 cup Greek Yoghurt (unsweetened)11/2 cups Self Raising Flour1/2 teaspoon salt1 tablespoon castor sugar or honey1 large egg, lightly beaten3/4 cup full cream milkbutter for cooking125g blueberries Lemon Curd 1/3 cup lemon juicezest of half a lemon3/4 cup sugar75g butter3 whole eggs, lightly beaten METHOD Whisk milk, yoghurt, honey/sugar and egg together.Sift in flour and salt and whisk until all lumps are gone. Heat butter in a heavy based frying pan and cook 3 smallpancakes at a time. Allow bubbles to rise to the surface of thepancake and pop before flipping and cooking for a further minute.Stack under a tea towel to keep warm and soft until serving. For the lemon curd, mix together lemon juice, zest, butter and sugarin a microwave safe jug that is big enough to use a stick blender in. Place in microwave to melt butter and combine ingredients. Next, addthe lightly beaten eggs and blitz with the stick blender to combine. Return to the microwave for 2 minutes, blitz again with the stick blender.Return to the microwave for 45 second-1 minute intervals until it has set,blitzing after each turn back in the microwave. It will look like it has curdled/been cooked too much however it will come back to a creamy curd once blitzed. Serve pancakes, blueberries and lemon curd together with a dusting of icing sugar. @foodbyannabel foodbyannabel.com.au OR TRY THESE BANANA MUFFINS ========>

SERVES6COOK TIME2 hoursPREP TIME20 minsDIFFICULTYEasy INGREDIENTS 2 kg lamb2 tbsp rosemary chopped3 cloves garlic crushed2 tbsp baby capers drained50 g quince paste chopped2/3 cup (50g) fresh breadcrumbs1/4 cup (60ml) extra virgin olive oilSea salt and freshly ground black pepper6 small sprigs rosemary extra Mint salsa verde1 clove garlic crushed1 tbsp baby capers drained1/4 cup baby cornichons1/3 cup mint leaves1/4 cup parsley leavesSea salt and freshly ground black pepper2 tbsp lemon juice1/4 cup extra virgin olive oil METHOD Preheat the oven to 180°C (160°C fan-forced).Place lamb on a chopping board lengthways, use a sharp knife to cut incisions right through the meatiest part almost to the bone, at 4cm thick intervals.In a medium mixing bowl combine rosemary, thyme, garlic, capers, quince paste, breadcrumbs and two tablespoons of olive oil, mixing well. Season with salt and pepper.Place spoonfuls of stuffing into the lamb incisions and tie with string to secure.Scatter lamb with extra rosemary, drizzle with remaining olive oil, and season with salt and pepper. Cook in preheated oven for 2 hours, or until cooked to your liking*. Cover the top with foil after the first hour, to prevent stuffing burning.For the salsa verde, combine all the ingredents together in a food processor, pulsing until finely chopped. adelaidecentralmarket.com.au

SERVES8COOK TIME30PREP TIME20DIFFICULTYEasy INGREDIENTS 2 eggs, lightly beaten2 cups self-raising flour, sifted1/3 cup caster sugar (75g)2 cups buttermilk (500ml)50 g unsalted butter, melted2 tsp vanilla bean pastespray oil, for cooking2 125g punnets blueberriesLemon curd1/2 cup lemon juice (125ml)1 tbsp finely grated lemon zest4 large eggs, lightly whisked and strained225 g caster sugar125 g soft, unsalted butter METHOD 1. Preheat oven to 120°C (100°C fan-forced) and line a baking tray with baking paper.2. To make the curd, place all the ingredients together in a non-stick saucepan over a low heat, stirring until the sugar dissolves and the butter melts. Keep stirring the mixture continuously until the curd thickens and is able to coat the back of a wooden spoon. This will take around 10-15 minutes.3. Once the curd has thickened, pour into sterilised jars and allow to cool. Refrigerate and use within a month.4. Meanwhile for the pancakes, place the eggs in a large mixing bowl, beat until frothy using an electric mixer.5. Add the flour, sugar, buttermilk, melted butter and vanilla. Gently beat the mixture until the batter has become smooth.6. Heat a non-stick frying pan over a medium heat. Lightly grease the frying pan with spray oil.7. Using a 1/3 cup measure ladle the batter into the centre of the pan and evenly scatter over 1 tbsp of blueberries for each pancake.8. Cook for 2-3 minutes or until bubbles form on the surface and the batter is set.9. Using a spatula, carefully flip each pancake and cook until golden brown about 2 minutes. Repeat process with the remaining batter.10. Transfer pancakes to prepared baking tray and place in preheated oven, to keep warm whilst cooking the remaining pancakes.Serve pancakes with lemon curd and scatter over the remaining fresh blueberries. For more recipes visit adelaidecentralmarket.com.au/recipe

These tick all the (lunch) boxes! Nut free, egg free, freeze-able and full of goodness.  To up the nutritional value I’ve thrown in a few scoops of a chocolate flavoured, plant-based supplement; this can easily be substituted with drinking chocolate. Similarly, for vegan muffins the dairy can be substituted with almond, oat or soy milk. 3 medium ripe bananas, equal to 1 cup when mashed1 ¾ cups self-raising flour½ cup soft brown sugar2 tablespoons ‘Lovewell Grow’ chocolate supplement powder or/ 2 tablespoons drinking chocolate½ cup milk½ cup rice bran oil½ cup dark chocolate chips (optional) Line 12-15 cupcake tins with patty pans or baking paper.Preheat oven to 180 degrees Celsius Mash the bananas in a large bowl with a potato masher until smooth. Add brown sugar, milk and oil, stir to combine. Sift in flour, chocolate powder and chocolate chips if using. Divide amongst cupcake tins and bake for 15 minutes or until the tops start to brown slightly. These freeze best on the same day that they are made. Allow to cool and freeze in reusable containers so they can be popped straight into lunchboxes.

MARKET MINI’S There’s nothing like the excitement of the hustle and bustle of new smells, flavours and people when you’re a kiddo exploring the wonders of the Adelaide Central Market for the first time. Actually, that’s a lie, even as adults we’re still not over the excitement of picking a cheese at The Smelly Cheese Shop or a shiny apple at The Organic Store. Now, you can enjoy a coffee and give the newest edition of KIDDO Mag a flick while your little one enjoys one of the new Mini Market Sessions at Adelaide Central Market. The new program for preschoolers has been designed by Sprout Cooking School in a fun and engaging way to help the very littlest market-goers understand more about the food they eat. The dietitian-designed program aims to help kiddos glow, go and grow while empowering them to make great food choices themselves, as they make their way into the school years. The sessions are approximately 20 minutes in a drop-in format so that parents and carers can chillax close by while their Market Mini discovers the wonders of using seasonal fruit and vegetables to create a simple dish they will get to enjoy afterwards. Yes, that’s right, no more here comes the broccoli train trick. Teach them to love fresh produce in a more engaging way that they can put into practice and be proud of themselves. The recipe will change weekly and will include dishes such as a yoghurt trifle and seasonal vegetable dippers. Suitable for 2 to 5 year olds and is FREE for Market customers. Launching from 4 February 2020 and continuing every Tuesday morning from 10:00am to 12:00pm during the school term. Visit on Tuesday 4 February for freebies and giveaways! Bookings not requiredMore information: adelaidecentralmarket.com

The weather is warm and fresh fast meals are back on the menu! This zesty salsa also works with pork, chicken, prawns and other types of fish such as barramundi and swordfish. If seeing the ingredients mixed together will result in a resounding ‘NO!’ from your little ones you can always leave their portion of the salsa ingredients solo allowing them to pick and choose the vegetables they like. Ingredients:1kg / 2 medium sweet potatoes1 teaspoon ground cumin3 tablespoons olive oil2 cobs of corn1 teaspoon sweet paprika (optional)4 x 200gm skinless salmon fillets1 large avocado1 red capsicum1 large lemon or 2 limes5 spring onions1 handful parsley or corianderSalt and pepper Method:Preheat oven to 200 degrees celsius. Cut each sweet potato into 8 slices along its length, leaving skin on if you like. Sprinkle with cumin, salt and pepper and drizzle with 1 tablespoon of olive oil. Place in single layer on a baking tray lined with baking paper. Remove husk and silk from cobs of corn. Toss in 1/2 tablespoon of olive oil, salt, pepper andpaprika. Pop on baking tray with sweet potato and place in oven. The sweet potato will need tocook for 40 minutes, the corn will need to be removed after 30 minutes to be put in the salsa. To prepare the salmon line a tray with baking paper and place fillets evenly along it leaving space in-between each one. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper. Bake in the oven for: 15-17 minutes well done / 12-15 minutes medium / 10-12 minutes medium rare. Time your fish to come out of the oven at the same time as the sweet potato. Whilst the vegetables and fish are cooking, prepare the ingredients for the salsa.Finely dice avocado, capsicum, spring onion and herbs. Mix through rest of olive oil, lemon juice, salt and pepper. If it’s tasting too tart add a tiny sprinkle of castor sugar. For extra zing also add lemon zest. Once the corn is cool enough to handle cut kernels off cobs and add to salsa. To serve, divide the sweet potato between four plates, place a salmon fillet on each and top with a generous spoonful of salsa. www.foodbyannabel.com.au @foodbyannabel

This is the perfect dessert for a hot Christmas Day. Jam packed with tons of treats it is loved by young and old. You can easily substitute these fillings to create so many other flavours, choc-caramel, dried fruit + nuts, choc-mint, the combinations are endless! Ingredients 1 x 2 Litre pudding bowl or mixing bowl sprayed with oil and lined completely with cling film.(**Note – make sure you clear room in your freezer for this bowl before you start making the pudding.)3 Litres of ice cream – I used a combination of Golden North boysenberry and vanilla330 grams of mixed chocolates, chopped – I used a combination of cherry ripe, raspberry Maltesers, strawberry freddo frogs, and Lindt intense raspberry To serve Raspberry coulis1 cup frozen raspberries, defrosted1 dessert spoon caster sugar Decorations 1 x 75 gram block of Adelaide Hills ‘Red Cacao’ chocolate – Mixed Berry & Pop Rock300 grams of rose flavour Turkish delight1 punnet strawberries, fresh raspberries or blueberriesEdible flowersToothpicks Method Allow ice cream to soften on the bench whilst you prepare the pudding bowl and chop the chocolates. When it is soft enough to scoop easily but not at melting point spoon into a large mixing bowl. Add the chopped chocolates and smash through the ice cream until evenly distributed. Pour into the prepared pudding bowl lined with cling film. Cover and place in freezer for at least 12 hours. To make the raspberry coulis, puree berries with a stick blender then push through a fine sieve to remove seeds. Sweeten with caster sugar if necessary. To serve chop the ‘Red Cacao’ chocolate (or another similar item) into shards and slice one side off each piece of Turkish delight so that the pink interior is exposed. Lower the frozen pudding in its bowl into warm water to loosen at the sides and tip out onto a serving platter, next remove the cling film. Arrange chocolate, Turkish delight and fresh fruit on top using toothpicks to secure each item if need be. Decorate with edible flowers and serve with the raspberry coulis and any left-over fresh berries. Other filling options Choc-Caramel:malt Malteasersmars barscaramello koalasLindt salted caramel milk blocksalted caramel sauce Fruit + Nut:chocolate coated sultanasfruit “mincemeat”Tobleronechopped nutscinnamon spiced custard Choc-Mint:Aero mint chocolate barsPeppermint pattiesHaigh’s peppermint frogsIce-Magic choc-mint sauce ww.foodbyannabel.com.au @foodbyannabel

As students head back to school this week, South Australians are reminded to make sure school lunch boxes are prepared and stored safely to avoid cases of food poisoning in warmer weather. The Department for Health and Wellbeing’s Manager of Food Standards Surveillance, Alessia Centofanti, said that foods stored in a warm lunch box or bag for several hours can reach temperatures above 5oC and allow potentially harmful bacteria to grow. “Ninety-four per cent of households with children pack school lunches on a daily basis, so it is important that food is prepared and stored safely to avoid the risk of food poisoning,” Ms Centofanti said. “Food poisoning can occur at any age with common symptoms including vomiting, diarrhoea, nausea and flu like symptoms that usually appear between 8 and 72 hours after eating the infected food. “High risk foods that should be kept under temperature control include, cooked meat, poultry, seafood, cooked rice, milk and dairy products that require refrigeration (eg yoghurt, milk drinks, most cheeses), and some foods that come in packages can become high risk after opening. “If lunches are prepared the night before it is a good idea to keep it refrigerated overnight and foods such as meat, poultry or eggs should be discarded if not consumed at lunchtime. “Another important way to avoid food poisoning is to always wash and dry your hands thoroughly before preparing food and wash all fruits and vegetables to remove any visual dirt and grime. “During warmer weather it is a good idea to consider providing safer lunchbox alternatives, such as hard or processed cheese, canned tuna or sandwich spreads and whole fruit. “Always try to make healthier choices by including something from each of the five food groups; whole fruit and vegetables are a great healthy and safe option.” Ms Centofanti said when buying lunchboxes, it is a good idea to choose one that has room for a frozen drink or freezer block which is easy to clean and dry, avoiding any contamination. “A lunchbox with a frozen drink or ice brick will keep food at a safe temperature until lunchtime at school, however, some foods are more sensitive to heat and will grow dangerous bacteria quicker,” Ms Centofanti said. “It is a good idea to pack each food item into separate containers and wrappers before packing in the lunch box, which will ensure it stays fresh and prevent cross contamination. “We also encourage parents to teach children about the importance of food safety and get them involved in food preparation and shopping so they can better understand why food safety matters.” There have been 889 confirmed cases of Salmonella in South Australia so far this year compared with 995 cases reported in the same period in 2018. For more information on food safety click here

Welcome Joybird! Chicken and chip shops have been saving the sanity of families grappling with mid-week dinner dilemmas for generations… but the humble chook shop has changed. Welcome Joybird, Hyde Park. When Adelaide caught wind of this new venture from Adam Liston, the chef behind Leigh Street’s popular restaurant, Shobosho, alongside restaurateur Simon Kardachi people were eggcited, to say the least. Since opening its doors earlier this month Joybird has exceeded Adelaide’s gleeful expectations, delivering the modern day chicken and chip shop that we’ve all been waiting for. The food is what sets Joybird apart from a takeaway chicken shop, but the experience of full table service indoor and outdoor dinning, a carefully considered wine list, cocktails and Asahi on tap also takes things to the next level. The venue caters to those who want a quick solo bite to eat or others who want the full experience. Diners can opt for bar, kitchen dining or takeaway or even pop in for a coffee. Like any of our other favourite Kardachi restaurants (Osteria Oggi, Proof, Melt & SeaSalt, just to name a few) Joybird has a delectable wine list full of local South Australian wine makers and producers. You’ll find many natural wines to whet your palette on date night. After taste testing for ourselves we chatted with owner and mum of 2, and wife to Simon, Emma Kardachi about the secrets behind the success of Joybird and its next-level succulent chicken. What sparked the idea of Joybird? The idea has been inside Simon (Kardachi, my husband) and Adam’s (Liston, partner at Shobosho and long time friend of Simon’s) heads for a long time. For so many people, everywhere around the world, chicken is a staple food and pretty much universally liked. Simon’s philosophy is always to go after a niche in the market that isn’t being fulfilled, and the concept of a next-level chicken shop makes sense for the current market, in line with the trend we are seeing for more accessible, more affordable options that still deliver quality. Joybird is a restaurant, with a great bar, that serves quality food, based around the concept of chicken cooked over fire (amongst lots of other options including hot gravy rolls, a modern take on the Chicko Roll, kimchi cauliflower cheese, and grilled veggies). And you can opt for takeaway too. What kind of atmosphere did you hope to achieve? What makes it more than just your ‘average’ chicken shop? We wanted to evoke memories of the 1970s/80’s chicken & chip takeaway shop – but diner-style! With an open kitchen, the kind of place you can sit at the bar solo for a drink (now wouldn’t that be nice!) or in a group for a family weekday dinner. The venue has a lot of clean lines and open space. There is emphasis on yellow and gold (interior and brand / logo) because it’s joyous, and evokes the feeling of sunshine, health, corn, happy chickens and green grass. Are you family friendly? Yes, it was important for us to cater to the local market (lots of young families in our area) and the food style lends itself to appealing to families. Are your chickens ethically sourced? All of our produce are healthy happy chickens that are boned out, brined and cooked to order over redgum. We take that much care in sourcing ethical products that our drinking straws are wheat stems. What culinary influences/fusions are there in the menu? Following the strengths of Adam’s cooking background, there is a Japanese / Korean influence but it has a broader spectrum of other influences including the rest of Asia and the Middle East. Does the menu cater to healthy and light options too? The idea behind Joybird was about bucking the trend of Belle’s Hot Chicken and the huge popularity (and success) of American-style fried chicken shops. We wanted to offer something that aligned to this concept but was a healthier option, and still harking back to the old chicken shop days. It can be as healthy, or as naughty, as you want it to be. There are grilled veg and salad options, hummus and other lighter starters. There are also options for vegans and vegetarians.(But, to be honest, I think it’s best to not go to Joybird on a fasting day!!) Birthday Parties! Joybird is available for birthday parties! Tailor the party to your needs! Hire a face painter or balloon artist for entertainment alongside the back room of the restaurant, which also doubles as a dance floor / party space. Joybird even has kids t-shirts, stickers, balloons and hot sauce for the ones that are naughty! 1/164 King William Rd, Hyde Park SA 5061 Joybird.com.au @_joybird Images by Meaghan ColesPhotography 

Chocolate Cake 1 x 24 cm cake tin greased and lined with baking paper125 grams very soft butter1 cup castor sugar1 tsp vanilla bean paste2 eggs2/3 cup cocoa sifted (no lumps!)1 cup of milk2 tsp balsamic vinegar1/2 cup hot coffee1+1/2 cups self raising flour In a stand mixer (or with hand held electric beaters) whisk butter and sugar until light and fluffy.Add eggs and vanilla for a further two minutes. Combine milk with balsamic vinegar and set aside, It will curdle slightly but that’s OK.Sift in cocoa and whisk very gently, it will go everywhere if you try to mix it in too fast! Next, slowly add in milk + vinegar combo. After this add the flour and hot coffee, mix until just combined. Remove beaters and quickly stir with a spatula, scraping the base and sides of the bowl to make sure all ingredients are mixed evenly. Pour into prepared tin and bake at 180 degrees celsius for 35-40 minutes or until a toothpick comes out clean. Sit in tin for for ten minutes before turning out onto a tea towel on a cooling rack. I always pop my cakes in the fridge, or better still, the freezer before icing. It makes them less likely to crumble and it’s easier to get smooth sides. Vanilla Buttercream Icing and Chocolate Drip Topping 500 grams icing sugar (it must be sifted!!)250 grams softened butter1 tsp vanilla bean paste1/4 cup milk at room temperature200 grams white chocolate75 mls thickened cream Beat butter on high until very light, pale and fluffy. (This can take a while) 
Next, slowly beat in icing sugar and vanilla bean paste for a further 3-5 mins, start slowly then build up speed. To finish stir in milk with a spatula knocking out any of the larger air bubbles to make a smooth icing. If you are feeling really brave you can cut the cake into two layers and fill the centre with buttercream before starting with the crumb layer of icing. Put aside 1/4 of the icing for a “crumb layer”. This is a layer of icing you do under the final outer layer of icing to catch all of the crumbs and create a smooth, crumb free base. Put the cake back in the fridge with the crumb layer to set for 5-10 minutes before adding the final layer of icing which will be thicker and fingers crossed, crumb free! Return to fridge to set before adding drip effect to the top. Melt white chocolate and cream in a microwave safe jug stirring every 30 seconds until melted. Add a few drops of food colouring and drizzle at evenly spaced intervals around the top edge of the cake so it drips over and runs down the sides of the cake. Pour the rest onto the top of the cake. Tip : Softened butter is when it still holds its form but will squash down when pressed. If it is melted too much the butter will split into oils and solids and not come back together or make a good icing. @foodbyannabel

Hey, sugar! Just how much sugar is too much for little teeth and tummies, and where is it hiding? By Bloom Nutrition StudioJulia Boase and Angela Stradwick, Accredited Practicing Dietitians Sugar can be a divisive little word for parents. For some, the thought of a little sugar sparks joy, sprinkling love into baked goods packed off into lunch boxes around the country. Where others go into combat mode, with a zero-tolerance approach to the sweet stuff. So just where should we sit in the debate on how much sugar is the right amount for our kids? What exactly is sugar? Typically, we think of dietary sugar as those little white grains of table sugar. But technically speaking this is actually sucrose, a simple carbohydrate made up of glucose and fructose. In Australia, this is usually made from sugar cane. There are many different naturally occurring sugars found in our food supply, like fructose from fruits, vegetables and syrups, and lactose in milk. Our digestive system also breaks down more complex carbohydrates from starches to form sugars within our body. All of these different types of sugar are a fuel source for all the amazing things we do – like growth and development in childhood, and physical activity in all stages of life. Where is it? For Australians, naturally occurring sugars come mostly from fruit, vegetables, honey and dairy products, but these aren’t the real issue. Not only are they travelling companions with a host of dietary good stuff – think fibre, prebiotics, probiotics, vitamins and minerals – they also don’t make up the bulk of our sugar intake. The majority of our excess sugar intake comes from added ‘free sugars’, in high calorie, low nutrient foods and drinks – soft drinks, flavoured waters, sweetened fruit juices, as well as commercially made cakes, biscuits and pastries. And while more than half of us eat over the recommended amount, the highest consumers of free sugars are our teenage boys. What’s wrong with too much? When our intake exceeds our energy needs, too much sugar can be a risk factor for excess weight gain. Even when growth and activity levels are on track, having too many sugary foods leaves less room in the diet for the healthy nourishing foods and drinks our bodies need to stay well and be at our best. And then there are teeth. Bacteria in our mouth break down sugar and convert it to acid that causes tooth decay. Food and drinks that are consumed slowly or regularly throughout the day or those that stick to teeth are the worst. Soft drinks and sweets, we’re looking at you. How much should we be having? To lower the risk of excess weight gain and tooth decay, the World Health Organisation says to limit our intake of free sugars to no more than 10% of energy each day. Exact amounts will vary, but this equals a limit of about 6-8 teaspoons for toddlers and preschoolers, 8-10 teaspoons for primary schoolers, 12-14 teaspoons for teenage girls, and 15-18 teaspoons for teenage boys. Calculating your child’s actual sugar intake is a tricky business! So at home, rather than focus on how much sugar your child is currently having, just try cutting back on free sugars where you can. When they are eating sugar, try to ensure it’s mostly in foods that also deliver a range of other nutrients. Fill up lunch boxes and family meals with choices based on real foods – vibrant veggies, fruits, whole grains, lean proteins and dairy. It’s ok to include a little sugar in our home cooking when the good stuff makes up the bulk of your food. Cut down on processed and packaged snacks. Most store-bought snacks have a surprising amount of sugar added. Make your own and experiment with gradually reducing the sugar in your favourite recipes. Sweetened drinks are best avoided, so don’t offer soft drinks or cordials (1 can of Coca-Cola contains 10 teaspoons of added sugar!). If you choose fruit juice, keep it to no more than 1/2 a cup per day, and only buy unsweetened 100% juice varieties. Limit sweetened milk drinks, instead choosing plain milk or sweeten with fruit, smoothie style. Avoid sugary breakfast cereals and choose wholegrain “plain” varieties, like rolled oats, Weet-bix and shredded wheat biscuits. Keep occasional or party foods as just that, occasional. Avoid letting them creep into lunch boxes, or become regular pantry items. Read labels on the food you buy. Ingredients have to be listed from most to least, if sugar is high up on the list you probably want to avoid it. And don’t forget to brush those little pearly whites! Oh, and date sugar, rice malt syrup, coconut sugar, palm sugar… while they have a little less refinement and a little more nutrients, yep, you guessed it – they’re still sugar. Banana Oat Pikelets Ingredients: 1 banana1 cup of rolled oats1 teaspoon of baking powder1/2 cup greek yoghurt1 egg1/2 teaspoon of cinnamon Method: Put all ingredients into your blender (I used a high speed nutri-bullet). Blitz until smooth. Place a frying pan on medium / low heat and melt a small amount of butter. Pour mixture into pan in “pikelet size”. Cook for about 1- 2 minutes or until the underside is starting to turn golden brown. Flip over and cook on the other side for another 30 seconds. Suitable for freezing. Angela and Julia are Accredited Practicing Dietitians. Between them they have 8 children, and over 30 years experience years of experience helping women, children and families to eat well. Visit them at bloomnutritionstudio.com.auor @bloomnutritionstudio to find out more.