Child Health in Autumn: Practical Allergen-Free Recipes in the Lunchbox

Apple Pudding with Quinoa
Ingredients:

• 1 cup quinoa (cooked and cooled)
• 1 large apple (peeled and cut into small cubes)
• 1 cup coconut milk (or other vegetable milk)
• 2 tablespoons of organic honey
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1 teaspoon chia seeds (optional, to increase the consistency)
  Preparation:

1. Cooking Apples: In a saucepan, cook the chopped apple cubes, cinnamon and some water
   over low heat. Cook until the apples are soft, you can add a little more water if necessary.
2. Mixing: Put the cooked apple cubes and cooked quinoa in a mixing bowl. Add the coconut
   milk, maple syrup (or honey) and vanilla extract.
3. Adding Chia Seeds: Add chia seeds to the mixture and mix well. Chia seeds will increase
   the consistency of the pudding, but are not mandatory to add.
4. Cooling: Transfer the mixture into a container and chill in the refrigerator for at least 2
   hours. After cooling, you will see that the consistency has settled.
5. Description: This pudding is a healthy dessert alternative made with fresh autumn apples and
   quinoa. Coconut milk provides an allergen-free option, while the addition of chia seeds
   increases the nutritional value of the pudding. It is a nutritious dessert that can be practically
   carried in children’s lunchboxes.Quinoa Apple Bars
   Ingredients:

• 1 cup cooked and cooled quinoa
• 1 large apple (peeled and grated)
• 1 cup gluten-free oats
• 1/4 cup organic honey
• 1/4 cup pure apple juice
• 2 tablespoons coconut oil (or another vegetable oil of your choice)
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ginger (optional)
• A pinch of salt
  Preparation:

1. Prepare the Oven: Preheat the oven to 180°C (350°F) and grease a baking tray or line with
   baking paper.
2. Prepare the mixture: Place the cooked quinoa in a mixing bowl. Add the grated apple,
   gluten-free oats, maple syrup, pure apple juice and coconut oil. Add cinnamon, ginger and
   salt. Stir the mixture well.
3. Baking: Spread the mixture evenly on the baking tray. Bake in the preheated oven for 25-
   30 minutes. Continue baking until the top is golden brown.
4. Cooling and Cutting: Remove from the oven and allow to cool completely. Once cooled,
   cut into squares and store in an airtight container.
   Description: Prepared with apples, one of the sweetest fruits of autumn, these bars combine
   the nutritional benefits of quinoa. By using gluten-free oats, it eliminates gluten and provides
   natural flavouring with apple. Maple syrup or honey enhances the sweetness, while coconut
   oil adds healthy fats. It is a practical and healthy snack that can be carried in a lunchbox for
   children.
   These recipes provide healthy and allergen-free options in children’s lunchboxes. You can be
   sure that they are both tasty and nutritious.