And mums and dads!

Here we combine iron rich foods – prunes, walnuts, raw cacao, pumpkin seed butter + dates – for a power packed nutritious snack.

Serve these with a blueberry smoothie and you’ve got the important vit C to aid the iron absorption.

Pumpkin seed butter is my new best friend. It’s full of healthy proteins, fibre and important minerals such as zinc and iron. Lathered on a piece of rye topped with fresh watercress or microgreens and I’m a happy girl. If your small people aren’t so into it, try this recipe or use it when other nut butters are called for.

But first here’s a great after school snack idea. Dry toast pumpkin seeds and sprinkle in some tamari at the end. It only takes a couple of minutes before the seeds start popping so stay close!

For the truffles you will need:

1 cup pitted prunes
¼ cup pitted dates (soak in hot water if hard)
½ walnuts
3 tablespoons pumpkin seed butter
½ tablespoon maple syrup
2 tablespoons raw cacao powder
½ cup finely grated unsweetened coconut

Process the walnuts, dates and prunes.
Add the cacao and coconut, scraping the bowl as needed.
Add the remaining ingredients and run until fully mixed. If it’s hard on your processor, take it out and mix by hand.
Roll the mixture into little balls. Refrigerate for at least 1 hour.

Note: you can use regular cocoa powder but raw cacao will pack in more nutrients, particularly iron.

This mixture is quite moist. You can add rolled oats or buckwheat to firm it up if you need. And try rolling the truffles with gloves on – it’s much easier!

For more iron-rich ideas for you and your kids click here.

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There’s no small amount of oil in this. I’m leaving the moderation of fat intake up to you. But it’s Christmas and this is beyond delicious. Proceed with caution.

You will need:

¼ cup hazelnuts
¼ cup large coconut flakes
¼ cup cranberries

½ cup coconut oil
½ cup cacao/cocoa
¼ cup maple syrup
Pinch salt

Preheat the oven to 180.
Roast hazelnuts for ~ 10 minutes.
Remove and place between two paper towels and rub most of the skins off.
Toast the coconut flakes for ~ 3 minutes. Keep a close watch!
Rough chop hazelnuts and combine with coconut and cranberries
Melt coconut oil. Remove from heat.
Whisk in cocoa + maple syrup + salt.
Carefully stir in half the nut/cranberry/coconut mix.
Smooth onto a lined pan or sheet about 0.5-1cm thick.
Sprinkle rest of nut mix on top.
Freeze.

Remove from pan and gently peel back the paper.
Break into pieces + serve.

It will melt quickly so return to freezer if there’s any left.

Dessert for kids is not always the icing on the, ahem, cake. Sometimes it is pure strategy.

By that I mean a vehicle for extra nutrition that’s delicious and won’t have them climbing the walls at bedtime.

Think chocolate and spinach smoothie, or raspberry chia pudding.

When it comes to new foods kids can be cautious. But throw in dates, banana and thicken with chia seeds and they’re proud to share their special pud with their friends.

Keeping dessert natural cuts down on unwanted sugars, dairy products, colours and other unpronounceable ingredients. Heaven knows bedtimes can be challenging enough without extra stimulants!

Here are a couple of family favourites for busy mums who want to give their kids a healthy alternative to what the supermarket has to offer.

Be sure to serve your new treats in fabulous dessert glasses. Secondhand shops are full of them.

ONE: DESSERT SMOOTHIE

Turn an after school smoothie into dessert.

Blend non dairy milk, a banana or two, a few leafy greens and a dessertspoon of cocoa/cacoa powder.

Serve with homework.

Pour the leftover into a dessert glass. Mix in 1 tsp chia seeds. Chill.

Serve with chopped fresh fruit, coconut, freeze dried fruit sprinkles.

TWO: FRUIT CREAMS

When bananas are cheap, buy lots and freeze them. A frozen banana blended makes a great icecream and base for other flavours.

Peach & banana blended with almond milk, 1 tsp ground flaxseed and a few cashews.

Mix n’ match fruit that’s in season and have fun with presentation.

THREE: CHOCOLATE AVOCADO MOUSSE

File this one away for Christmas day. Grandma will have fun picking the ingredients!

1-2 large, ripe bananas
1 avocado
¼ cup raw cacao powder
½ tsp ground cinnamon
1 Tbl maple syrup
1 Tbl water
Pinch of cardamom (optional)
Pinch of chilli (optional)
Add all ingredients to a blender or food processor and blend until smooth.
Serve in a pretty glass and top with berries.

FOUR: TINY TARTS WITH BLUEBERRY CREAM
Don’t for a minute think these wee tarts are complicated. I’ve happily whipped them up around dinner time. They’ll be even better after a night in the fridge.

Makes about eight shells
1 cup oats
1 cup prunes (you can use dates but you’ll have to soak them)
¼ cup cranberries

Process oats. Add prunes and cranberries. Process until the mixture sticks together.
Press into lined tart tins or similar shape. The lining helps you get them out in one piece. Chill until you need them. Carefully peel back the lining.

Fill with blueberry cream, any of the above creams or simply blend frozen berries and banana. Have fun decorating!

Blueberry cream
1/2 cup chopped raw cashews
1/2 cup blueberries
1/2 cup of coconut water or water
1/2 teaspoon vanilla extract
Pinch of ground cinnamon
Pinch of ground cardamom

FIVE: PEACH RASPBERRY CRISP

5-6 peaches, sliced
Drizzle of maple syrup (apple syrup)
1 cup raspberries

1 cup rolled oats
½ tsp cinnamon
Pinch of salt
2 Tbl maple syrup (apple syrup)
1 Tbl water

Preheat oven to 180 C.
Bring the peaches & a little water to boil and simmer until tender ~10 minutes. Remove from heat and drizzle with a little maple/apple syrup to taste. Transfer to a ovenproof dish. Mix in the raspberries.

Combine oats, cinnamon, maple syrup & water together. Sprinkle on top of fruit and bake for 20 minutes. Serve with coconut yoghurt.

SIX: BERRIES N’ CREAM

This comes into the category of parental self care!
Reserve for special occasions. The blueberry sauce however can go on anything.

11/4 cups coconut meat
½ cup macadamia nuts
1 Tbl coconut sugar/maple syrup
1 tsp vanilla extract

Blend until smooth.

Blueberry topping
1 cup blueberries
¼ cup maple syrup
pinch cardamom
lemon zest

In a small pot heat all the ingredients just until the berries are hot enough to start bursting. Allow to cool before spooning on top of coconut cream. Garnish with a few fresh berries and mint.

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