On top of all the learnings of how to create, execute and cook a recipe, he’s learnt what’s involved in creating an eBook, as well as business concepts like costs, breaking even, profits and valuing your product. I’d love to think my kids are little entrepeneurs in the making!

So we agreed to share just one more recipe from our eBook, and based on a Facebook poll, the most popular recipe chosen from the options were these totally scrumptious SPICY CHICKEN WINGS.

Orlando pretty much created this recipe on his own and I have such fond memories of sitting together at the kitchen bench, sun streaming through the windows and foraging through the herb and spice box. From there he threw together a few flavours with a couple of other essential marinade ingredients and voila, spicy chicken wings were born!
It took him a couple of tweaks to get the balance right (he was initially a bit heavy handed with the cayenne pepper – ouch!) but the end result is sooooooo good and I’m one heck of a proud mum.

We hope you love this recipe as much as we do.

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Chilli powder
Oregano
Cayenne pepper
Paprika
Thyme
Onion powder
Olive oil or coconut oil

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Spicy Chicken Wings

Prep Time 5 minutes

Cook Time 55 minutes

Total Time 1 hour

Servings 3

Author Brenda Janschek

Ingredients

• 3 cloves garlic peeled
• 1 teaspoon chilli powder
• 1 teaspoon oregano
• ¼ teaspoon cayenne pepper
• ½ teaspoon paprika
• 1 teaspoon thyme
• 1 teaspoon onion powder
• 2 tablespoons olive oil or melted coconut oil
• Juice from half a lemon
• 700 grams chicken wings or around 7 medium sized wings (small drummies are also an option)

Instructions

• Preheat oven to 180 degrees celcius.
• Crush garlic cloves into a large bowl.
• Add all the herbs and spices.
• Add the oil and lemon juice and stir well.
• Pop the chicken wings into the bowl and massage the marinade in thoroughly.
• Place chicken wings onto a baking tray and cook in the oven for approx. 45-55 minutes.
• Serve with lightly steamed and buttered broccoli and green beans, or a side salad and homemade sweet potato and potato chips (these are seriously sooooo good, and also have a special herb and spice mix and can be found in the snack section of Real Food for Hungry Teens.

Real Food for Hungry Teens eBook

Created by certified health coach, Brenda Janschek, and her hungry, foodie son Orlando, this eBook contains a rich variety of over 20 nourishing, real food recipes designed to satisfy the tastebuds and growth requirements of developing teenagers.

Teenage years place a great burden on the body as it transforms into adulthood. These tasty recipes are designed to help our growing kids through this period of physical, emotional and intellectual upheaval with food that actually supports their accelerating growth, without simply resorting to a loaf of bread at each sitting.

The scent takes me back to my childhood when my relatives would sit together and enjoy a cup of cardamom-spiced Turkish coffee after indulging in a Middle Eastern feast. It’s a little more exy then your average spice, but remember, a little goes a long way.

This simple cake was truly scrummy and the kids totally loved it so most of it got packed into their lunch boxes for the week (damn them!).

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Cardamon and Spice Cake

Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

Author Brenda Janschek

Ingredients

• 1 cup white spelt flour
• 1 cup wholemeal spelt flour
• 1 cup coconut sugar
• 2 teaspoon baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground ginger
• 1 teaspoon ground cardamon straight out of pod if possible
• 1/4 teaspoon ground cloves
• 125 g butter chopped
• 1/2 teaspoon bicarb of soda
• 1 egg
• 1 cup milk

Instructions

• Heat oven to 170 C and grease a 20cm x 30 cm lamington pan and line the base with baking paper.
• In a food processor, blend flours, baking powder, sugar, spices and butter until ingredients resemble breadcrumbs and transfer the mixture to a medium bowl.
• Whisk egg, bicarb of soda and milk in a bowl and add to the flour mixture.
• Mix until just combined.
• Pour into the prepared tin and bake the cake for approx 30-40mins then turn onto a wire rack to cool down.
• Cut into squares and serve with a hot chocolate or warm cup of herbal tea.

Thermomix Instructions

• Pop all the ingredients into the thermomix and mix SP5/15 seconds
• Pour into the prepared tin and bake the cake for approx 30-40mins then turn onto a wire rack to cool down.

Notes

Natural New Age Mum made my cake and loved it.
She tweaked it to make it DAIRY FREE for a friend by using coconut oil and coconut milk instead of butter and milk.
She also added some thinly sliced pear to the top and reported back that the cake was divine!

If you make this recipe and share on instagram, remember to tag me @brendajanschek.

Otherwise feel free to pm me your photos via Facebook.

Some other delicious healthy cakes you might like are Double Chocolate Banana Slab Cake and Hot Chocolate Cake with Honeyed Cream.

When my kids devoured this soup served by my sister in a recent visit to the Blue Mountains, I was quick to ask for the recipe.

Last night I made it for the first time, and decided to add some mung dal (for extra protein) that had been in the cupboard debating its purpose in life.

I’m pleased to report it found a happy home in this soup. And despite protests from the kids revolving around the pappadums being the real attraction of the initial dish, they both loved this spice-rich soup packed in their thermos flasks for lunch the next day.

I’m often asked how to keep the food hot until lunchtime.

Well, it’s as easy as 1, 2, 3:

1. Boil the kettle and then pour the water into the thermoses, be sure to pop the lids on
2. Heat up the food
3. Pour out the hot water  add the warmed up food into the container,  then pop the lid on immediately.

Our fave insulated jars are from Biome which have lasted years:

If you’re looking for more lunch inspiration, take a look at my new recipe ebook,  Easy Wholefood Lunchboxes. It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved!

There’s even a delicious recipe for Kale and Cannelleni Bean Minestrone which my kids love taking to school in their insulated container

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Indian Cauliflower, Potato and Mung Dal Soup

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4

Author Brenda Janschek

Ingredients

• 1 large brown onion chopped
• 1 tablespoon ghee or coconut oil
• 2 cloves garlic finely chopped
• 1 tablespoon grated ginger
• 1 chilli finely sliced (I took out the seeds and used half a large red chilli)
• 2 teaspoons black mustard seeds
• 2 teaspoons garam masala
• 1 teaspoon ground tumeric
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 4-6 cups water or bone broth
• 1 cup coconut cream
• 3 potatoes diced
• 1 cup mung dhal
• 700 gms cauliflower chopped into medium florets
• 1/2 cup plain yoghurt for serving, optional
• Chopped coriander

Instructions

• Fry onion in ghee or coconut oil for a few minutes until soft.
• Add garlic, ginger and chilli and lightly saute until soft.
• Stir in the spices for 1 minute or until fragrance is released.
• Add water and coconut cream and bring to the boil.
• Add potato and mung dhal and cook for 5 minutes.
• Add cauliflower and simmer for 10-15 minutes until cooked.
• Process half the mixture then add to remaining soup and serve.

Notes

Serve with yoghurt and chopped coriander and a nice big salad.

If you make any of these recipes please do take photos and send them to me.

If you share them on instagram, remember to tag me @brendajanschek. Otherwise feel free to pm me your photos via Facebook. I get a total kick out of seeing you bring my recipes to life.

You might also like to check out my favourite soup round up, 7 Soup Recipes to Soothe the Soul.

Bren x

From measuring out and mixing up the batter, to pouring just the right amount into the machine. Watching for when it starts steaming which means it’s time to check if the waffle has gone golden brown and ready to eat!

Our waffle machine makes a gorgeous big flower which can be broken into seperate  little hearts (any leftover hearts I put in their lunch boxes the next day topped with a bit of seed butter and raw honey)

The toppings are similar to pancakes – maple syrup, berries, banana, or whatever fruit is in season. I like mine with a big dollop of yogurt too. Yum!

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Ingredients:

Serves 4

1.5 cups spelt flour

¼ cup coconut flour

2 tsp baking powder

1 large apple, grated

1 tablespoon of honey or coconut sugar

¼ teaspoon salt

1 teaspoon cinnamon

½ teaspoon nutmeg

1 teaspoon vanilla

1 cup milk

2 eggs

2 tablespoons of melted butter

Preparation:

Combine flour, baking powder, sugar, salt and spices in a bowl and set aside

Combine milk, egg, butter, apple and vanilla and add to dry ingredients

Blend well until moistened and adjust thickness to your liking by adding more milk or water (we like them thin and on the crispy side)

Drop ¼ to 1/3 cup batter into centre of heated waffle iron and distribute it around the iron with a spatula

Cook for approx 3 minutes or longer if you like them darker

If it removes easily from iron then it is ready

ful life tip:

If you don’t have any coconut flour replace with spelt or buckwheat flour

Apple and spices can be omitted for a more basic batter

Or experiment by replacing apple with 2 ripe bananas and some pumpkin spice

Have a flavourful day!

Bren x

Sweet potato:
Sweet potato is full of important vitamins like B6 vitamins which is great for our hearts, Vitamin C which wards of colds & flu’s, Vitamin D which is critical for our immune system, iron which gives us energy, magnesium which relaxes us and potassium which helps to lower blood pressure.
It is also high in fibre which helps us to burn energy more slowly and efficiently.

Coconut Oil:
Coconut oil boosts HDL cholesterol (our good cholesterol), it’s high in anti-oxidants, anti-microbial and increases satiety. This oil stays stable (and therefore safe for our health) when cooking at high-temperatures.

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Coconut oil
Salt and black pepper

Print

Sweet Potato Chips

Author Brenda Janschek

Ingredients

• 2 large sweet potatoes
• 2 tablespoons of melted coconut oil heat in a ramekin in the oven for a couple minutes
• Salt (I prefer Himalayan rock salt or Celtic sea salt)
• Black pepper freshly ground

Instructions

• Preheat the oven to 175 degrees C
• Peel the sweet potato and cut into wedges or thick fries
• Place in a bowl and toss with melted coconut oil, salt and pepper
• Place the wedges on baking paper on a large pan
• Bake for approx 45 mins
• Check after 30 mins and spin tray and sweet potato around

Notes

Add ¼ teaspoon of smoked paprika, cinnamon or nutmeg or add rosemary to sweet potato wedges for variety.
Making double the recipe means busy parents have a healthy snack on hand for lunch-boxes and after school.

Bren x