They say the way to a man’s heart is often through their stomach – so you can’t go wrong by surprising the significant men in your children’s life this Father’s Day with something homemade, especially if it’s also edible and nutritious.
Whether it’s a hearty breakfast, backyard barbeque or a traditional Sunday roast, Chief Nutrition Officer, Mandy Sacher has you covered with a range of recipes that are perfect for creating with your children this Father’s Day.
Begin the Celebrations With a Healthy, Hearty Breakfast
Provide a hearty start to the day with a couple of eggs on toasted sourdough and a side of sweet potato latkes. These latkes make a healthy alternative to the traditional hash brown.
- 1 Large Sweet Potato (500g), Peeled And Shredded
- 2 Medium-Sized Carrots (150g), Peeled And Shredded
- 1 Small Parsnip (70g), Peeled And Shredded
- 1 Large Onion, Peeled And Shredded
- 4 Eggs, Lightly Whisked
- 1 Tbsp Chia Seeds
- ½ Tsp Sea Salt
- ½ Tsp Black Pepper
- 4 Tbsp Arrowroot
- 1/2 Tsp Cinnamon Powder (Optional)
- 1-2 Tbsp Extra Virgin Olive Oil Or Coconut Oil, For Brushing The Baking Dish
- Preheat the oven to 200C and brush a medium-sized baking dish with oil.
- In a large bowl, add all ingredients and gently stir until well combined.
- Place mixture into the prepared baking dish and bake for approximately 50 minutes or until golden brown and crispy on top.
- Serve with a dollop of sour cream, natural yoghurt or coconut yoghurt and fresh herbs (parsley or coriander work well).
Whip Up Some High-Protein Veggie Burgers
Give our chickpea and pumpkin patties a manly makeover and use them to serve up some delicious veggie burgers.
- 1-2 Garlic Cloves
- 1 Spring Onion, Finely Chopped
- ½ Cup Pumpkin, Steamed and Pureed
- 2 Tbsp Extra Virgin Olive Oil
- 1 Tbsp Fresh Coriander Leaves (Or ½ Tsp Coriander Powder)
- 1 Tsp Cumin
- ½ Tsp Himalayan Rock Salt or Sea Salt (Leave Out for Babies)
- 1 Cup Cooked and Cooled Brown Rice Or Polenta
- 400g Canned Chickpeas (Eden Organics – BPA Free) Or Dried and Cooked Chickpeas
- 2 Tbsp Flaxmeal Or 1 Egg
- ⅓ Cup of Rice or Sourdough Breadcrumbs
- Coconut Oil for Cooking
- Preheat the oven to 160ºC.
- In a food processor, combine the garlic, spring onions, pumpkin, olive oil, coriander, cumin and salt.
- Add the cooked rice and half of the beans. Pulse a few times to form a chunky mixture – avoid making it too smooth.
- Add the flax meal or egg and breadcrumbs and pulse 2-3 more times.
- Add the rest of the beans and give it one or two more pulses.
- The mixture can be made in advance and kept covered in the fridge until ready to use. Some kids may prefer a smoother consistency so judge it for yourself.
- Form the dough into 15-20 small patties, about ½” thick.
- Place balls onto a lined baking tray.
- Cook for approx 30-35 minutes, turn over at 20 minutes.
- Once removed from the oven, you can gently pan-fry in coconut oil or olive oil for approx 1-2 minutes on each side to get a nice crispy texture on the outside (optional).
Finish the day with a Sunday Roast
Celebrate the men in your life by treating them to a traditional Sunday roast with a twist. This simple and easy-to-make roast chicken recipe will have them eating like a king.
- 1 whole organic free-range chicken (1.5kg)
- ½ cup (125ml) extra virgin olive oil
- 1 tbs mild paprika powder
- 4-6 garlic cloves, crushed
- 2-3 tbs fresh sage, finely chopped
- 2-3 tbs fresh parsley, finely chopped
- 2-3 tbs fresh rosemary, finely chopped, sea salt and pepper, to taste
- 1 organic lemon
- 2-3 extra rosemary sprigs
- Pre-heat oven to 200°C
- Pre-heat oven to 200°C
- Rinse the chicken, pat dry with paper towel and place in a roasting tin
- Whisk the olive oil in a small bowl along with the paprika, garlic, sage, parsley, rosemary,salt and pepper Pour the mixture over the top of the chicken and rub all over. Make sure the chicken iscoated evenly
- Place the lemon inside the chicken’s cavity along with a few extra rosemary sprigs
- Tuck the chicken wings behind the back to keep them from burning in the oven and tie thelegs together with a piece of kitchen twine (optional)
- Roast the chicken for the about an hour, (turning half way) or until cooked through
- Remove from the oven and allow to rest for 15 mins before slicing and serving
Tip: Serve with roast vegetables on the side. Delightful!
MindChamps Global Chief Nutrition Officer Mandy Sacher is Australia’s leading Paediatric Nutritionist, best-selling Author, child nutrition expert, blogger, and mother of two! She is also known for co-developing MEND (Mind Exercise Nutrition Do It!), the world’s largest and most researched childhood obesity prevention and treatment program based in the UK that was developed with over ten years of research.
Mandy and her Nutrition Team believe in the well-being of all our MindChamps children and that their nutritional needs should be fulfilled in our centres. Mandy’s philosophy is simple – teach children’s taste buds to enjoy nourishing, nutritionally beneficial foods as early as possible to ensure optimal development and establishment of lifelong healthy eating behaviours. Bridging the gaps in food and nutrition, this first-of-its-kind partnership is our commitment to creating and elevating a positive and lasting impact on childhood nutrition on a global level.