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Sandra’s favourite recipes: nutritionist gives preview of church cooking classes

Warming up for her cooking classes at Resurrection Church later this week, Sandra Merazzi has issued three of her favourite recipes.

The certified nutritionist is offering free talks for parents on “Nutrition for Children and Teens” at the Pak Sha Wan church’s Life Centre. They are on March 26 from 9 to 10am and on March 28 from 1 to 2pm.


Oh Oh Overnight oats!

My kids love overnight oats, it’s their favorite breakfast and keeps them full all morning. The milk and yogurt contain calcium for their bones and probiotics for a healthy gut. The chia seeds are known for their large amount of Omega 3 fatty acids and it’s also a good source of fiber and protein. And last but not least, oats are loaded with vitamins, minerals and antioxidants. You can let your children prepare it themselves and get creative. There is literally nothing that cannot be mixed into an overnight oat jar. Chop it, pour it, shake it, leave it (overnight) and eat it! My younger son loves the following version.

oats.JPG

Ingredients for chocolate chip banana overnight oats

  • 1/3 cup plain yogurt
  • 1/2 cup rolled oats
  • 2/3 cup unsweetened milk of choice
  • 1 tablespoon chia seeds or ground flax meal
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • 0-2 tablespoons honey or maple syrup
  • 1/2 ripe banana, chopped or mashed
  • 2 tablespoons chocolate chips

Instructions

  1. Put all the ingredients in a big mason jar or 2-3 small ones
  2. Close the lid and shake it
  3. Leave it in the fridge overnight
  4. Before you eat it you can sprinkle it with your favorite toppings

It’s not a pizza!

Flammkuchen is often referred to as ‘German pizza’, but has little in common with its Italian counterpart. I kids love Flammkuchen because you can toss everything you have in the fridge on it and it’s a quick fix after a busy day. My son loves it with pesto, fresh tomatoes and basil. However the original recipe uses sour cream, onions and bacon.

flammkuchen

 

Ingredients for Alsatian Flammkuchen

  • 300g puff pastry
  • 5 strips of bacon cut into small squares or cubes
  • 1 onion finely sliced into rings
  • 250 g crème fraiche or sour cream
  • 1/2 tsp nutmeg
  • Salt
  • Freshly ground black pepper
  • Fresh thyme (optional)

Instructions

  1. Preheat the oven 250°C (the highest temperature possible) 30 minutes before the
    bake
  2. Roll the dough out into a rectangle and put it on a nonstick baking tray
  3. Fry the bacon strips briefly until almost cooked, don’t let them get crispy
  4. Fry the onion rings in the same pan until slightly browned
  5. Mix together the sour cream, salt, pepper and nutmeg
  6. Evenly and generously spread the cream mixture onto the dough, leave a small
  7. border around the edge (this will turn golden-brown and crispy)
  8. Scatter the onion rings and bacon on top and sprinkle with thyme
  9. Bake for about 12 minutes or until the edges are nicely browned and the bottom is
    crisp
  10. Serve immediately

Insalata Caprese with a twist!

When my boys come home from football or rugby all they want is carbs. And I’d much rather nibble on a fresh salad. So we came up with this awesome dish, it’s especially refreshing in the summer and keeps everyone in my family happy. And again, it’s perfect to get everyone into the kitchen to help prepare this easy and healthy dinner.

insalatacaprese

Ingredients for Insalata Caprese

  • 1 pack of spaghetti
  • 4 ripe tomatoes, diced
  • 1 fresh mozzarella, cubed
  • 1/2 cup black or green olives, halved
  • Extra virgin olive oil
  • Salt
  • Freshly ground black pepper
  • Fresh basil and/or thyme

Instructions

  1. Cook the spaghetti in boiling water
  2. Mix all the ingredients in a bowl
  3. Once the spaghetti are cooked and drained, pour over the sauce
  4. Serve immediately

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