SuperCharged Food: For Kids

SuperCharged Food: For Kids

SuperCharged Food: For Kids

Bestselling wellness author, Lee Holmes, has turned her attention to those that need the best nutrition – our kids! Mother, wholefoods cook, bestselling wellness writer Lee Holmes is also a former English teacher who's spent years helping kids grow academically. So it seems appropriate that with her nutritional qualifications and health food coaching, she's created a book that will inspire and help families make better food choices.


Supercharged Food for Kids is Lee's mission to change the way children eat so we can build stronger, healthier and brighter kids. It helps parents deliver the right nutrients needed to help kids sustain their energy levels, keep their mood up, concentrate and perform at their best. Lee believes in the 80/20 rule: try to give your kids healthy options 80% of the time and you are doing well, also giving tips on how to sneak wholefoods into everyday meals!


In Supercharged Food for Kids Lee has created healthy versions of family favourites, swapping an ingredient or two to make them more nutritious and Lee says -you won't find any low-­fat foods here as manufacturers o^en compensate for the loss of fat with large amounts of sugar and additives. I use good fats which are an essen&al component of a child's diet required for healthy development and brain function'. Lee has created lots of lovely and stress free ideas for the school lunch box – delicious sandwiches, wraps, pizza, pasta, nuggets muffins, energy and treats – and gives you advice on how to eat for allergies and intolerances, which so many parents have to navigate around.


Supercharged Foods for Kids is full of resources to help establish positive eating habits for your kids that they can maintain for their rest of their lives.

Lee Holmes holds an advance certificate in Food and Nutrition and is a certified holistic health coast (IIN), yoga teacher, wholefoods chef, and bestselling author of the Supercharged Food series, which include Eat Your way to Good Health, Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal Your Gut and Eat Right for Your Shape. She is a columnist for Wellbeing Magazine and Lifestyle Food Channel's Healthy Eating Expert.

Supercharged Food for Kids
Author: Lee Holmes
ISBN: 9781743367216
RRP: $24.99

Vegie Noughts And Crosses

Serves 2

2 slices brown rice or buckwheat bread
1 slice sourdough bread
2 teaspoons Hummus the hero (below)
2 teaspoons Cucumber and yoghurt dip (below)
1 celery stalk
4 thin slices carrot

Cut five 4 cm (112 inch) squares from the brown rice bread and four 4 cm (112 inch) squares from the sourdough and set aside. Spread the sourdough squares with hummus and the brown rice bread squares with yoghurt dip.
On a large platter or tray, arrange the bread squares to form a checkerboard pattern with the brown rice bread in the corners and centre. Cut ten 5 cm (2 inch) long thin pieces from the celery stalk to make crosses and place on the brown rice squares, then place the carrot slices on the sourdough squares to make noughts.

SUPERCHARGED TIP Use a slice of Seeded loaf (page 125) in place of the sourdough loaf to boost the nutritional intake and cater for children who can't eat gluten.

Cucumber And Yoghurt Dip

Makes 375 Ml

1 medium Lebanese (short) cucumber, peeled, cut in half lengthways, seeds removed
260 g (914 oz/1 cup) plain full-fat yoghurt
1 garlic clove, crushed
1 teaspoon ground cumin
large handful of mint leaves, finely chopped
Celtic sea salt, to taste

Grate the cucumber using the large-holed side of a grater. Transfer to a sieve and squeeze the liquid out with your hands. Combine with the remaining ingredients in a medium bowl and stir well.

Hummus The Hero

Makes About 220g

400 g (14 oz) tin chickpeas, rinsed and drained
60 ml (2 fl oz/14 cup) extra virgin olive oil
1 teaspoon grated lemon zest
1 tablespoon lemon juice
1 teaspoon ground cumin
Whizz all the ingredients together in a food processor until smooth and creamy. Serve with vegies, 4 pm Pick-up bicks (page 78), or rice or gluten-free crackers.

SUPERCHARGED TIP This dip can be stored in an airtight container in the fridge for up to 4 days.

Seeded Loaf

Makes 1 Loaf, 21 Cm X 9 Cm

330 g (1112 oz/213 cups) gluten-free self-raising flour, plus extra for dusting
185 g (612 oz/114 cups) mixed seeds
14 teaspoon Celtic sea salt
14 teaspoon stevia powder
4 eggs
1 teaspoon apple cider vinegar
60 g (214 oz) butter, melted, plus extra for greasing
60 ml (2 fl oz/14 cup) additive-free coconut milk
125 ml (4 fl oz/12 cup) water

Preheat the oven to 175°C (345°F). Grease and flour a 21 cm x 9 cm (814 inch x 312 inch) loaf (bar) tin.
Combine the flour, seeds, salt and stevia in a large bowl. In a separate bowl, beat the eggs with an electric mixer for 2 minutes until pale and fluffy. Add the vinegar, butter, coconut milk and water, and stir to combine. Add the egg mixture to the dry ingredients and mix well.
Spoon into the prepared tin, smooth the surface with the back of a spoon and bake for 40 minutes, or until a skewer inserted into the centre of the loaf comes out clean. Turn out onto a wire rack to cool.

Chocolate Popsicles

Makes 4

2 bananas
65 g (214 oz/14 cup) nut butter
60 ml (2 fl oz/14 cup) additive-free coconut milk or coconut water
2 tablespoons cacao powder
1 teaspoon alcohol-free vanilla extract
14 teaspoon stevia powder or your sweetener of choice
4 iceblock (popsicle/ice lolly) moulds and sticks

Whizz all the ingredients in a food processor to combine.
Pour into the ice block moulds and add the sticks, then freeze until set.


Supercharged Food for Kids
Author: Lee Holmes
ISBN: 9781743367216
RRP: $24.99