Recipes for healthy teens

The teenage years marks one of the greatest periods of change during our lifetime – physical, emotional and intellectual changes in particular. Physical changes include the final 15-20% of growth in height and 50% of adult body weight. This rapid growth increases the body’s demand for energy and nutrients including iron, zinc and calcium.

 

It is important that teenagers make nutritious food choices so they can satisfy both their hunger and increased nutritional needs. Eating the right foods in the right amounts at the right times will assist with their energy levels, keep their brain alert and help the body to cope with stress. Preparation is key to help teenagers make good decisions on what they eat. Here are some great ideas and recipes to help.

Healthy snack options to stock up for hungry teens:
 
• Fresh seasonal fruits
• Wholemeal/wholegrain bread
• All natural nut butters such as almonds or cashew spread
• Baked beans (in single serve tins)
• Natural cheese (avoid heavily processed cheese single slices)
• Dried fruit and/or nut mixes
• Dips such as hummus or tzatziki – with carrot or celery sticks ready
• Yoghurt tubs – source of calcium for healthy bones
• Tuna or salmon in cans (opt for those in natural spring water)
• Muesli bars (avoid sugar loaded yoghurt topped varieties)
• Portioned homemade soup – for the colder months

Tahini balls - makes 30 x 20g balls

Ingredients
1/2 cup tahini
1/3 cup honey
1/2 cup desiccated coconut
1/2 cup LSA (a combination of linseed, sunflower seed and almond which is made into a ground meal)
3/4 cup dried apricots, cut into pieces
1/4 cup cranberries
1/2 cup chopped pistachios, or other nuts

Method
1. Mix all ingredients together to make a stiff mixture. Use more coconut if necessary.
2. Using a teaspoon, roll into small balls and roll in coconut to coat.
Each ball has 337kJ or 80 calories.

Quick & easy muesli bars - makes 25 squares

Ingredients
2 1/2 cups rolled oats
1 cup shredded coconut
1/3 cup dried cranberries
1/3 cup sultanas
1/3 cup dates, chopped
1/4 cup dried apricots, chopped
1/3 cup pumpkin seeds
1/3 cup sunflower kernels
2 tbsp sesame seeds
3/4 cup unsalted macadamia nuts, roughly chopped
400g can of skim condensed milk

Method
1. Preheat oven to 150 degrees.
2. Line a 25cm (10 inch) square or similar sized rectangular tin with non-stick baking paper.
3. Place all ingredients except condensed milk in a large bowl and mix until well combined.
4. Pour condensed milk into a heavy based saucepan (as it is less likely to catch on the bottom) and heat over a low light, stirring constantly, until warmed through.
5. Pour warmed condensed milk into dry ingredients and mix through until well coated.
6. Spoon into prepared tin and press down as evenly as possible.
7. Bake in oven for approximately 45 minutes. After 30 minutes, check that it isn’t going too brown on top. If it is, cover with foil and continue baking further 15-20 minutes.
8. Remove from oven and leave to cool for about 20 minutes.
9. Remove from tin and cut into squares while still warm. Leave to cool completely. Store in an air-tight container.
Each 5x5cm square has 611kJ or 146 calories.

Mini pizza - makes 1 serve

Ingredients

1 wholegrain English-style muffin
1 tbsp tomato paste
1 tsp pesto
2-3 small bocconcini cheese, sliced (or other low fat cheese)
4 Kalamata olives, pitted and halved
4-6 baby spinach leaves

Method
1. Seperate muffin in half and lightly toast in toaster
2. Mix together tomato paste and pesto, then spread over muffin.
3. Sprinkle with spinach leaves, then cheese and dot with olives.
4. Place under grill for 2-3 minutes until cheese starts to melt and bubble.
Each serve has 945kJ or 225 calories.
Source: Healthylife