3 Fab Family Dinner Ideas

Looking for a few more family dinner ideas or want to try something new this week?

We are all busy, working people with occasionally or often hectic lives. Our aim at Family Inspired Training is to help you not only get and stay FIT but to help you eat real, tasty food in an easy, fast and sustainable way.

Here are five recipes from our FIT Food Cook Books. Delicious, healthy and great for you and the kids.

Potato Egg Bake

 

Chinese Chilli Beef

 

 

Mushroom Bean Burger

Our recipe books are packed full of recipes that are healthy, delicious as well as being simple to make. All the recipes have nutritional information as well as a full ingredient list, method and serving suggestions.

Cooking is a chance to come together as a family or with friends, in the kitchen or around the dinner table, making healthy eating a normal part of life for you and your mini’s.

We now have 3 volumes of our cook book available to purchase all with different breakfast, lunch, dinner, snack and & dessert recipes. Find out more here.

5 Healthy Habits for the New Year

Eat the rainbow

This may sound silly, but it is a wonderful and fun way for the whole family to eat more veggies and fruits each day, fill out your nutritional needs and avoid the less healthy options. You can challenge the children to track which colours they have eaten and which of the others they still need to try to eat. You could even put a rainbow on the fridge that they can tick off or colour in as they eat them.

Get outside

The benefits of stepping outside everyday are numerous. One of which is Vitamin D (yes even at this time of year) which will improve your general mood, energy levels and increase your immune health.

So get outdoors as a family more this year and reap the positive side effects. All our FIT, Mini and Baby FIT classes take part outside which gives you the added benefit of being outside in nature while you exercise too.

Electronics free night

In the modern world, where we depend on our digital devices for work, socialising and education it can be difficult to switch off and be present in the moment with each other. Why not try one night a week to make the household an electronics free zone, go back to old school methods of reading a book, playing a board game or simply sitting around the table and discussing the peaks and pits of our day.

Have a laugh

Whether simply having a laugh with family and friends or taking time to see a funny show, read a hilarious book, or listen to a funny song, laughter has real health benefits. Every time you giggle, it releases endorphins and creates a sense of well-being. This year remember to see the light-heartedness and find the funniness in all of life’s situations, even the stressful ones!

Start a new activity

New year, New activity. This year add something new and exciting into you and your families’ routine. How about try a class with us at Family Inspired Training or something else in the area. Let us know what fun stuff you get up to!

Benefits of Getting the Kids in the Kitchen!

Getting dinner on the table can be a major feat in every busy family. Often we banish the kids from the kitchen so we can cook in peace. But this week (seeing as it is the Easter holidays which hopefully means we have a bit more time) why not get your kids to help with the cooking.

 

Here at Family Inspired Training we want to motivate and inspire you to be the healthiest and happiest version of you. I know that sounds cheesy but it is true.

Ever heard the phrase, ‘Abs are made in the kitchen?’ – well it is true, although we don’t think it is so important to have ripped abs, but it is important to eat a healthy, varied and nutrient dense diet if we want to see health & weight loss results. We also want our kids to grow up with a positive and healthy association with food.

 

An obvious way to keep yourself and your children fit and healthy is by cooking and eating real food. Cooking has many long-term benefits for children including increased confidence, improved reading and maths skills, and it sets an example for a healthy lifestyle!

Check out these 6 ways cooking can that help enhance your child’s development

 

It creates interest in food and cooking

Children who are involved in the creation of their meals are more likely to eat their meals (we’re looking at you, picky eaters!).

 

Cooking helps to build important maths skills.

Almost every recipe requires accurate measuring and counting. Give your child a task by having them count how many eggs go into the pancake recipe, or how much oil goes into a batch of brownies. This can be a fun cooking game that will help children learn basic counting, addition, and even fractions.

 

Improves comprehension and reading skills.

Reading a recipe, understanding step-by-step instructions, and comprehending exactly what whisking, blending, or folding means, are not only an important part of the finished product but it also promotes literacy and listening. Start with easy recipes for kids where they can ‘own’ as much of the process as possible.

Builds confidence and self-esteem.

Giving children the opportunity to be involved in the completion of a meal helps to provide them with a sense of accomplishment. If they successfully (or unsuccessfully) boiled and mashed potatoes, created a personal pizza, or helped make a special dessert, let them know what they did was important and that it helped. Child development and the feeling of success go hand in hand.

 

It sets an example for a healthy lifestyle.

Cooking is a great outlet for talking about body wellness and the reasons why we need to eat healthy foods. Inviting children to be involved in grocery shopping, meal preparation, and cooking fosters healthy habits that have lifelong benefits!

You’re able to spend quality time together as a family.

With school, work, and extracurricular activities, it’s difficult finding time where the whole family can be in the same room at one time. Make an effort to cook together a few times a week, check out some cooking games for kids, and spend quality time conversing, learning, and eating together!

 

After you and your little ones are nourished from your kitchen adventures, come and see us at FIT & Mini FIT sessions. Adult group exercise classes and kid-focused activities are the perfect way for you to continue to be a positive healthy role model for your kids! Sessions re-start after the Easter Holidays on Monday 9th April.

Yummy Snacks for Snowy Days!

How magical and strange has this past week been?

We were all ready for spring and some lovely warm weather after our awesome Fun Run at the Kingdom, Penshurst at the end of Feb and then…so much SNOW which meant everything was closed or cancelled including FIT & Mini FIT!

We have literally been playing in the snow or snuggling up on the sofa drinking all the tea, coffee and hot chocolate and eating all the food.

The snow is now starting to melt so sessions will be back to normal next week but since it is still the weekend and its still chilly out why not try some of these yummy snack recipes. We have made them all this week and we’ve all loved them – kids included.

 

Homemade Granola

 

Granola is one of my favourite quick breakfast or snacks. I love to eat with coconut yogurt and a drizzle of honey or fresh fruit. But many shop bought granola is packed full of refined sugar and undesirable ingredients like refined seed oils etc.

Here is an easy homemade Granola recipe that will let you enjoy granola whilst knowing exactly what is in it. I add tiger nuts to my granola as it is a really great addition as it has loads of great properties, I’ve added a link for where to buy them too, plus find out more about tiger nuts here.

Ingredients

  • 100ml melted coconut oil
  • 125ml  of honey
  • 1 tsp vanilla extract
  • 300g rolled oats
  • 100g mixed seeds
  • 100g flaked almond (optional)
  • 100g chopped dates
  • 50g  coconut flakes or desiccated coconut
  • 80g Tiger nuts (soaked and blitzed) Optional

Method

  1. Heat oven to 150C
  2. Mix the oil, honey and vanilla in a large bowl. Tip in all the remaining ingredients, except the dried fruit and coconut, and mix well.
  3. Tip the granola onto two baking sheets and spread evenly. Bake for 15 mins.
  4. Mix in the coconut and dried fruit, and bake for 10-15 mins more.
  5. The granola can be stored in an airtight container for up to a month.

 

Leek & Potato Soup

 

We recently brought this amazing soup maker. I love soup but I really hate anything that is too much effort to make or can be time consuming, most of you as parents as well as busy working people who are also trying to keep fit and eat healthy can probably relate!

It’s a reasonable price from Amazon, makes soup quickly and easily (about 25 minutes from start to finish) and then there is hardly any washing up!

We have been making so many different delicious soups since buying it.

Ingredients

  • 1 onion
  • 1 garlic clove
  • 2-4 potatoes (depending on their size, cubed)
  • 2 medium leeks
  • Vegetable stock
  • Salt and pepper

 

Method

  1. Chop all the vegetables and add to the soup maker. Fill up until the first line measurement inside the machine.
  2. Add the stock and fill up to the second line measurement.
  3. Put on the lid and choose your soup consistency, I recommend smooth.
  4. Press start and then relax while it cooks & blends your soup to perfection!

 

 

Flapjacks

 

I made these for Pilates this week, but then it was cancelled due to the snow, so we got to eat them at home all week!

Ingredients

  • 120 g unsalted butter
  • 100 ml honey
  • 2 tbsp Maple Syrup (optional or just use more honey)
  • 1 tsp of Vanilla essence
  • 150 g dates
  • 400 g porridge oats
  • 100 g desiccated coconut

 

Method

  1. Preheat the oven to 180°C/160°C Fan/Gas 4. Line a square tin (or any deep tin you have with straight edges) with baking parchment.
  2. Chop the dates or blitz then in a food processor
  3. Put the butter, honey, maple syrup and dates in a saucepan over a low heat. Melt them together, crushing the dates with a wooden spoon so they break up into the butter and honey etc.
  4. Add in the oats, coconut & vanilla and mix thoroughly.
  5. Pack the mixture into the prepared tin and bake for 20–25 minutes until golden brown. The flapjacks will still seem soft at this point, but don’t worry – they’ll firm up once cool.
  6. Remove the tin from the oven and leave the flapjack to cool in the tin, then pull it out by the edges of the baking parchment transfer to a board cut it into squares.
  7. They are delicious straight away but also keep in the fridge in a sealed container.

 

We hope you enjoy trying all the recipes and see you back at sessions next week.


“Family Inspired Training is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to  Amazon.co.uk”

Oat & Blueberry Muffins – great for kids!

I love these muffins as they are super easy to make so you can whip them up in under half an hour or get the kids to help you make them. They are a great snack for kids, for a lunch box filler or I like to have them on hand for busy days as a speedy on-the-go breakfast too!

You can make these without the blueberries/raisins if you prefer or try something different like a handful of chocolate chips. This recipe makes 12.

Ingredients

  • 225g self raising flour
  • 90g Oats
  • 170g caster sugar
  • 2 large eggs
  • 120ml whole milk
  • 110g Unsalted Butter
  • 2 ¼ teaspoons of baking powder
  • 1 teaspoons of coarse salt
  • ½ teaspoon cinnamon
  • 125g fresh blueberries
  • 125g raisins
  • Mixed seeds (optional)

Method

Pre heat the oven to 180c. Line a 12 cup muffin tin with muffin/cupcake cases.

 

In a large bowl mix together the dry ingredients; flour, oats, baking powder, salt and cinnamon.

 

In another bowl whisk together the sugar, eggs, butter and milk. Then stir these wet ingredients into the dry. Add the blueberries and raisins and mix.

 

Divide the mixture between the cake cases and then sprinkle the mixed seeds on top, just a few on each is great and makes them look lovely.

 

Bake for about 15-20 minutes. The tops should spring back when lightly touched.

 

Let the muffins cool in the tin for 5 minutes before transferring to a wire rack to cool completely.

The Best Banana Bread

I’ve made this banana bread recipe so many times and it always turns out really well. I made it for FIT Pilates too and you asked for the recipe, so here it is. This is a really simple recipe, it does include sugar, but I’m a strong advocate for eating a balanced diet and home baking with natural ingredients in my opinion is part of a healthy lifestyle. Plus a little treat now and then never hurt anyone!

Ingredients

  • 100g Softened Butter
  • 175g Caster Sugar
  • 2 Eggs
  • 2 Ripe Bananas
  • 225g Self Raising flour
  • 1 tsp Baking powder
  • 2 tbsp Milk
  • Some seeds or walnuts (optional)

You will need

A 900g (2lb) loaf tin, 17 x 9 x 9cm (6½ x 3½ x 3½in) base measurement.

Method

Lightly grease the loaf tin and line it with non-stick baking parchment.

 

Or buy these really useful loaf tin liners.

I bought them from Poundland but I’m pretty sure you can buy them in most supermarkets. They are really good because lining a tin can be such faff and after you just throw it away and wipe down the tin. Less washing up is always a winner!

Pre-heat the oven to 180°C/350°F/Gas Mark 4.

Measure all the ingredients into a mixing bowl and mix together until well blended.

Spoon the mixture into the prepared tin and level the surface. I like to sprinkle some seeds or whole/chopped walnuts on top to add a nice decoration and crunch.

Bake for about 1 hour, until well risen and golden brown. If you stick a skewer in the centre of the cake it should come out clean.

Leave the cake to cool in the tin for a few minutes, then tip out and leave to cool on a rack or just a board will do.

Slice thickly, and add a little butter or honey on each slice for an extra treat!