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CF Bites Snacks and Meals for Those with Cystic Fibrosis

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CF Bites Snacks and Meals for Those with Cystic Fibrosis CFfood cystic fibrosis nutrition program CF Bites Snacks and Meals for those with Cystic Fibrosis THIS PROGRAM PROUDLY SPONSORED BY Contents Introduction 4 Avocado 6-9 Coconut 10-14 Eggs and Dairy 15-25 Oils 26-35 Nuts and Seeds 36-42 Dark Chocolate 43-49 Acknowledgements Lauren Rosser, Bsc, MND, PDt, RD, ADP, NZRD, Dietitian and Nutritionist Special thanks to the following parents who contributed to this book with their recipes: Casey Gardner, Lee THIS PROGRAM PROUDLY Schaeche-Odine (Yummy Mummies SPONSORED BY for CF Tummies). ©Cystic Fibrosis Western Australia Published 2016 Introduction Fat Types This recipe book has been designed children who have CF. The recipes Saturated for people who have Cystic Fibrosis are themed around particular foods (CF) of all ages with recipes which which are high in healthy fats, such Found in: Dairy products and meats, processed are suitable and healthy for everyone as avocado, coconut, oils, nuts and meats like sausages, ham, hard cheeses such as in the family (unless you are on a seeds and dark chocolate. cheddar, whole milk and cream, butter, lard, ghee, weight loss diet- you would need to palm oil and coconut oil, fat in meat such as beef, have less of the dish). We hope you enjoy the recipes in this cookbook and find new ways to veal, lamb, pork and poultry fat. Many of the recipes are family provide some yummy treats for your favourites developed by parents of family and friends. Monosaturated Found in: Avocado, nuts such as peanuts, A bit about fats hazelnuts, cashews and almonds, nut butters, margarine spreads such as canola or olive oil For the general population, high of these types of fats are not based, oils such as olive, canola and peanut oils consumption of certain fats can associated with an increase in and seeds. lead to health issues such as cardiovascular risk. cardiovascular disease, obesity and diabetes. Many people in the Intake of saturated fats are Polyunsaturated CF community also worry about associated with an increase in LDL cholesterol in the general adult the long term health effects of a Found in: Fatty fish such as salmon, tuna, population, which is considered high fat diet. herring and sardines, polyunsaturated margarines, a cardiac risk factor however this vegetable oils such as sunflower, nuts such as Typically, pancreatic insufficient hasn’t been shown to be the case in walnuts, Brazil nuts and seeds such as flaxseeds, people with CF have been shown people with CF. pepitas, sunflowers, legumes and soybeans. to have normal cholesterol levels, as well as minimal risk factors for Trans fats have been shown to cardiovascular disease despite their cause an increase in LDL cholesterol, high fat intakes, most likely due to like saturated fats, but in addition Trans poor absorption of fat. to this they have been shown to cause a reduction in heart-friendly Found in: Small amounts are found in dairy There are four main categories HDL cholesterol. products and lean meats. Mostly found in of fats; polyunsaturated, manufactured foods such as pies, pastries, monounsaturated, saturated and This makes trans fats the poorest cakes, biscuits and buns. trans fats. Polyunsaturated and choice of fats. Saturated fats usually monounsaturated fats are usually don’t need to be strictly avoided by considered ‘healthier’ fats as intake people with CF, as people with CF tend to have low cholesterol levels. 4 CFfood CF Bites 5 cystic fibrosis nutrition program This recipe is suitable for: Toddlers Children Teenagers Adults Avocado Smoothie PREP: COOK: SERVES: FAT P/SERVE: CALORIES P/SERVE: 5 min - 2 37g 876 Ingredients: Method: 1 ripe avocado (100g), Combine all ingredients into either a halved and pitted blender, Nutra Bullet or stick mixer and 1 cup whole milk blend until smooth. For an even greener flavor, add spinach or kale. 1/2 cup vanilla yoghurt 3 Tbsp. honey or maple syrup Handful of ice cubes A great breakfast for summer or Cinnamon or cinnamon sugar to drink when taking VitABDECK. AVOCADO Banana This recipe is suitable for: Toddlers Children Teenagers Adults Avocados are high in nutrient value and contain healthy fats, fibre for digestive health and 20 different Tuna & Avocado Melts vitamins and minerals. A great source of healthy monosaturated fats, they contain vitamins C and E as PREP: COOK: SERVES: FAT P/SERVE: CALORIES P/SERVE: well as potassium, magnesium and antioxidants. 10 min 5 min 2 16g 366 Ingredients: Method: IN 100G OF AVOCADO: 2 English muffins, 1. Preheat grill. crumpets or crusty bread ENERGY 205 CALORIES 2. Using the back of a fork, mash one 1 avocado FAT TOTAL 21 GRAMS medium avocado with the tuna. 95g tin of tuna, 3. Spread the mixture over the muffins, flavoured or plain, in oil crumpets or bread and cover with the 2/3 cup (80g) grated grated cheese. cheddar cheese 4. If you like a bit of spice, sprinkle some Paprika (optional) paprika over the cheese. 5. Place the muffins on the tray and grill until the cheese has melted. 6 CFfood CF Bites 7 cystic fibrosis nutrition program This recipe is suitable for: Toddlers Children Teenagers Adults This recipe is suitable for: - Children Teenagers Adults Guacamole Burritos with Avocado Salsa PREP: COOK: SERVES: FAT P/SERVE: CALORIES P/SERVE: PREP: COOK: SERVES: FAT P/SERVE: CALORIES P/SERVE: 8 min - 6 14g 128 20 min 10 min 4 81g 883 Ingredients: Method: Ingredients: Method: 3 ripe avocados 1. Mix the avocados, sour cream, lemon 1 Tbsp. coconut oil 1. Melt coconut oil in a frying pan over or lime juice and taco seasoning in a halved and pitted 300g beef mince medium-high heat. food processor until you get a 125g sour cream smooth consistency. 1 tsp. ground cumin 2. Add beef, spices, onion powder, 1 Tbsp. lemon juice or lime juice 1/4 tsp. ground coriander capsicum and tomato and cook 2. Add Tabasco® sauce, salt and pepper (stirring occasionally to break up 2 tsp. taco seasoning 1/2 tsp. chilli powder to taste and mix a bit more. any lumps) for 6-8 minutes until the A splash of Tabasco® sauce 1/2 tsp. onion powder mince is cooked through and tomato (to your taste) 3. Place in a dish, ready to serve with your chosen accompaniment. 1/2 capsicum, diced has broken down. Salt and pepper to taste 1 tomato, diced 3. To make the avocado salsa, combine 1 handful of rocket leaves the avocado, tomato, onion, 4 tortillas coriander, lime juice and olive oil in a bowl and mix gently. Season with 4 boiled eggs, peeled & sliced salt and pepper. 1 cup/250g aioli store bought A versatile dip which can accompany such as the Newman’s own aioli 4. Fill the tortillas with a good amount many foods or be served with corn or homemade (see page 26) of the beef mix, spoon avocado chips, Turkish bread or crackers. salsa, then add a drizzle of aioli on top with some rocket leaves and Avocado Salsa: sliced egg. Wrap the tortilla and serve. 1 avocado, diced 1 tomato, diced 1 Tbsp. red onion, QUICK TIPS: finely diced Spread avocado on toast in the morning 2 Tbsp. coriander instead of butter or with butter too. Use leaves, chopped avocado with mayonnaise in chicken or Juice of 1 fresh lime or egg salad, or as a spread on a sandwich. 2 Tbsp. of lime juice 1 Tbsp. olive oil The soft, creamy texture of an avocado and its mild taste make it a perfect first Sea salt and black pepper food for babies & toddlers. 8 CFfood CF Bites 9 cystic fibrosis nutrition program This recipe is suitable for: - Children Teenagers Adults Toasted Muesli COCONUT PREP: COOK: SERVES: FAT P/SERVE: CALORIES P/SERVE: 15 min 15-20 min 8 32g 551 Coconuts are a nutritious, high fat food that are rich Ingredients: Method: in fibre, vitamins B, C and E, and minerals including 3 cups of rolled oats 1. Preheat the oven to 180°C. Line a iron, sodium, calcium, magnesium and phosphorous. 1/2 cup of linseeds – baking tray with baking paper. may be called flax seeds Some people use coconut water as a substitute for 1/2 cup of raw pumpkin seeds – 2. Mix in a bowl, the seeds, oats and nuts sports drinks, soft drinks and fruit juices. Creamed may be called pepitas together with the coconut or olive oil, coconut and coconut milk are made from the flesh 1/2 cup almonds or cashews or cinnamon and honey or maple syrup. walnuts either chopped or whole of the coconut. 3. Spread out mixture onto a tray, or 1/2 cup of sultanas several trays, and place in the oven. Coconut milk is lactose free, so it can be used 1/3 cup of chia seeds Check after 10 minutes and if roasted, as a milk substitute for people who are lactose 1 cup of shredded dried coconut add sultanas. Cook for 5-10 minutes. intolerant although it is much lower in protein than 2 Tbsp. honey or maple syrup cow’s milk. Coconut oil is also extracted from the 1/4 cup of coconut oil or olive oil 4. Allow the muesli to cool and then add choc chips and put in an airtight flesh of the coconut. It can be used in both sweet 2 tsp. cinnamon container. Keeps for about 2 weeks. and savoury dishes. 1/4 cup dark choc chips 5. Yummy with full cream yoghurt or ice cream and berries. IN 100G OF COCONUT FLESH: ENERGY 354 CALORIES The beauty of this recipe is you can FAT TOTAL 33 GRAMS substitute a variety of different nuts, seeds and dried fruit, if you don’t have the exact ingredients on hand.
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