and cinnamon stick to the boil and stir in the soaked tapioca and any remaining soaking water. Reheat the mixture and boil for 5 minutes while stirring, to prevent scorching, until the tapioca is translucent and the milk has thickened. Remove the cinnamon stick and stir the sugar, salt and essence into the cooked mixture.
3.Serve the melkkos with cinnamon sugar.
Will it keep?
This “melkkos” tastes best when it is freshly prepared, but it can be refrigerated for up to 24 hours. Freezing is not recommended.
| SUGGESTIONS AND VARIATIONS•“Melkkos” with sago: Replace the tapioca with the same quantity of sago.•Replace the milk with lactose-free milk, such as Parmalat EasyGest, then the dish is lactose free but not milk free.•Replace the milk with soya milk, then the dish is milk and lactose free but not soya free.•Replace the milk with coconut milk or rice milk, then the dish is milk and lactose free. |
Breakfast drinks
Breakfast drink
MAKES 1 PORTION
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | • |
| Nutritional analysis per portion (± 250-300 ml): | |||
| 1 074 kJ | 40,1 g CHO | 10,0 g protein | 5,3 g fat |
| 1,6 g MUFA | 1,0 g PUFA | 2,7 g SF | 3,3 g fibre |
125 ml low-fat milk
75 ml cold water
1 medium banana, peeled and sliced (100 g without peel)
5 ml lemon juice
50 ml Futurelife Smart Food “Original” (25 g)
a few drops vanilla essence (optional, may contain tartrazine and caramel)
1.Place the milk, water, banana, lemon juice, Futurelife and essence in a liquidiser and process until smooth and foamy. Pour the drink into a glass and drink immediately.
Will it keep?
This drink should be enjoyed as soon as it is mixed because it will separate after a while.
| SUGGESTIONS AND VARIATIONS•Choose the flavour of the Futurelife Smart Food according to your taste. When choosing the strawberry flavour, the banana can be substituted with strawberries or berries of your choice.•Replace the Futurelife Smart Food with ProNutro Wheat Free if you prefer a wheat-free drink. |
Fruit smoothie
MAKES 4 PORTIONS
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | • | (•) | (•) | (•) | • |
| Nutritional analysis per portion (± 200 ml): | |||
| 701 kJ | 24,5 g CHO | 5,6 g protein | 2,7 g fat |
| 0,7 g MUFA | 0,1 g PUFA | 1,9 g SF | 4,3 g fibre |
250 g fresh fibreless mango, cubed (± 400 g with peel and stone)
250 ml unflavoured low-fat yoghurt
250 ml low-fat milk
115 g tin granadilla pulp (or ± 4 fresh granadillas)
15 ml fresh lemon juice
cold water
1.Place the mango, yoghurt, milk, granadilla pulp and lemon juice in a liquidiser. Add cold water as necessary and process until smooth and foamy. Pour the drink into a glass and drink as soon as it is prepared.
Will it keep?
This drink should be enjoyed as soon as it is mixed because it will separate after a while.
| SUGGESTIONS AND VARIATIONS•Replace the mango with any other yellow fruit, such as pawpaw or yellow nectarines.•Replace the fruit with fresh or frozen berries, such as strawberries, blueberries, gooseberries, raspberries or mulberries.•Replace the yoghurt with soft tofu and the milk with soya milk or coconut milk. When using soya milk and tofu, the drink will be milk and lactose free, but not soya free.•Replace the granadilla pulp with orange and mango juice; try juices from LiquiFruit or Ceres. Fresh orange juice may cause the smoothie to separate more rapidly. |
Beetroot and carrot smoothie
MAKES 2 PORTIONS
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | • | • | • | • | • |
| Nutritional analysis per portion (± 200 ml): | |||
| 755 kJ | 35,5 g CHO | 2,6 g protein | 0,0 g fat |
| 0,0 g MUFA | 0,0 g PUFA | 0,0 g SF | 6,3 g fibre |
150 g raw beetroot, washed, peeled thinly and cubed (± 2 beetroots)
200 g raw carrots, washed, scraped and sliced (± 2 carrots)
100 g apple, cored and sliced with skin (1 apple)
thumb-length of fresh ginger root, peeled and chopped
250 ml apple juice without preservatives, such as LiquiFruit or Ceres
cold water
1.Put the beetroot, carrots, apple, ginger and apple juice in a liquidiser. Add cold water as necessary and process until smooth and foamy. Pour the drink into a glass and drink immediately.
Will it keep?
This drink should be enjoyed as soon as it is mixed because it will separate after a while.
| SUGGESTIONS AND VARIATIONS•Offer this smoothie instead of a sugar-laden cool drink when the children come home in the afternoon. This drink will provide your child with a good portion of vegetables. |
Green smoothie
MAKES 2 PORTIONS
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | • | • | • | • | • |
| Nutritional analysis per portion (± 200 ml): | |||
| 577 kJ | 30,2 g CHO | 0,6 g protein | 0,0 g fat |
| 0,0 g MUFA | 0,0 g PUFA | 0,0 g SF | 3,2 g fibre |
200 g apple with green skin, cored and sliced with skin (± 2 apples)
¼ medium English cucumber, cut into slices with skin (± 40 g)
2 celery sticks and leaves, washed and chopped (± 20 g)
thumb-length of fresh ginger root, peeled and chopped
250 ml apple or pear juice without preservatives, such as LiquiFruit or Ceres
cold water
1.Put the apple, cucumber, celery, ginger and apple or pear juice in a liquidiser. Add cold water as necessary and process until smooth and foamy. Pour the drink into a glass and drink when freshly prepared.
Will it keep?
This drink should be enjoyed as soon as it is mixed because it will separate after a while.
| SUGGESTIONS AND VARIATIONS•Replace the apples with fresh pears.•Replace the cucumber with baby marrows.•Add young beetroot leaves or baby spinach leaves. |
Hot-chocolate drink
MAKES 2 PORTIONS
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | (•) | (•) | (•) | • |