Making vegetables fun for kids is a struggle all mums know, especially mother of two Mandy Sacher. In addition to being a busy mother, Mandy is also a Paediatric Nutritionist, recently combining these two traits to launch a self-published book, Wholesome Child.
The recipe book focuses on simple wholesome recipes for families that get even the fussiest eaters trying new foods, along with menu planners, and a family nutrition program. We scored a sneak peek with one of her all-time vegetarian recipe faves, guaranteed to get the whole family excited for meat free Monday night dinner.
Arrowroot Tortillas with Black Bean Filling
Prep time: 4 mins per tortilla
Cook time: 16 mins
Makes: 8
Ingredients
- 4 eggs, beaten
- 2 tbs coconut cream
- 1/2 cup (60g) arrowroot
- 2 tsp coconut flour
- 1/2 tsp sea salt
- Coconut oil, melted (for frying)
Topping
- 1 medium-sized sweet potato, peeled, finely cubed
- 1 tbs extra virgin olive oil
- 1/2 brown onion, finely chopped
- 1 garlic clove, finely diced
- 2 medium-sized carrots, peeled and grated
- 1 ½ cups (270g) cooked black beans or 1 x 400g canned beans, rinsed and drained
- 1 2/3 cups (420g) tomatoes, diced
- 1 medium-sized red apple, peeled and finely grated
- 1 cup (170g) corn kernels
- 1/2 lime, juiced
- 1/4 tsp ground cumin
- 1/4 tsp dried oregano
- sea salt and pepper, to taste
- 1 large avocado, peeled, finely chopped
- 1 cup (75g) shredded lettuce
- 1/2 cup (120g) sour cream or natural yoghurt
- 1/4 cup (5g) fresh coriander
Method
1. Preheat oven to 200°C and line a baking tray with baking paper.
2. In a bowl, combine all ingredients (aside from the oil) until a smooth batter forms.
3. Heat a small frying pan over medium heat and brush with some coconut oil.
4. Pour 1/8 of the batter into the pan, swirling it to coat the base.
5. Cook for approximately 1 or 2 mins on each side. Continue with rest of batter. Keep tortillas warm until ready to serve.
Filling:
6. Toss the sweet potato cubes with 1/2 tbs olive oil and bake in the oven for 10-15 mins or until cooked through and browned on the outside.
7. Meanwhile, heat oil in a large frying pan on medium heat and fry onions and garlic for 3 mins or until soft. Add carrots and fry for another 3 mins. Add beans, tomato, apple, corn, lime juice and spices and simmer for 10 mins. Season to taste.
8. Serve black bean mix in Arrowroot Tortillas topped with avocado, lettuce, sour cream and coriander leaves (optional).
