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Tasty recipes for teens

10 December 2021
Smoothie

Naturopath Deanna Copland’s Easy Smoothie can be made in a few minutes and is full of goodness for teen health.

Dee's Easy Smoothie

1 cup Unsweetened Almond Milk

1/4 cup Plain Coconut Yoghurt

1 Tbsp Chia Seeds

2 Tbsp Hemp Seeds

1/4 cup Oats

1 Tbsp Cacao Powder (or Cocoa/Milo)

1 Banana (frozen, in pieces)

2 Medjool Dates

Place all ingredients in a blender and blend until smooth. Pour into a glass and enjoy!

According to Dee,a diverse gut microbiome is key to wellbeing and even, reducing the incidence of anxiety, a common issue during the challenging teenage years. When it comes to gut health, diversity is about the variety of plant foods consumed. Examples include: fresh fruits, vegetables (cooked and raw), beans, lentils and grains such as rice and quinoa. The two key components are fibre and colour. Try replacing one meat-based dish with a plant-based dish per week. How about this plant-based pattie, courtesy of Marilyn Wightman.

tasty vegetarian lentils burgers, healthy food

Lentil Patties

2½ –3 cups lentils
1 small onion, diced
1 clove garlic, diced
3 tsp fresh herbs (sage, marjoram, thyme), chopped
1 tsp cumin
1 egg
1 cup rolled oats or 3 Weet-Bix, crushed
salt to taste
wheatgerm or breadcrumbs

Method

  1. Rinse just over 2½ cups of dried lentils and put into boiling water, simmering for 40 minutes until soft to the bite. Drain and use, or store in fridge. (Alternatively, use a can of prepared lentils that have been drained.)
  2. Combine all ingredients in a bowl and mix well.
  3. Put patty-size portions onto a floured tray and roll in wheatgerm or breadcrumbs till coated.
  4. Grill gently on the barbecue or place on a baking tray and cook in oven at 180°C for 10 minutes.

Vegan option: Mix 2 tsp cornflour with 2 Tbsp cold water as a substitute for the egg.

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