Kids Choose Their Favourite 12WBT Recipes

Nutrition // Madeleine // 17 January 2013

We know 12WBT members love our recipes, but there’s another important audience our meals have to win over – 12WBT members’ kids!
Our nutritionists and recipe writers work really hard to make our recipes family-friendly, so mums and dads doing the program don’t need to cook two meals: one for them and one for the kids.

It seems we’re getting it very, very right! We put a call out on 12WBT Facebook to find out which 12WBT recipes kids love the most. More than 300 members past and present got back to us. There were quite a few responses that said, “Everything!!!” (Shucks guys.)

There were however, also a few overwhelming favourites that popped up again and again. The winners are…

1. Penang Chicken

12WBT Penang Chicken

Penang Chicken

This recipe won the recipe popularity contest by a mile! It truly is one of our most popular meals across all age groups. It may taste like it came from a restaurant, but it’s much healthier than your typical red curry. Coconut milk-based curries can be laden with fat, but with some clever substitutions, this recipe submitted by 12WBTer Alison comes in at just 300 calories per serve!

2. Nat’s Lasagne

Nat's Lasagne

Nat’s Lasagne

Nat’s Lasagne was adapted from an old family recipe of one of our members. It comes in at 269 calories per serve – about one-third of the calories of your average lasagne recipe.

As Nat points out, this recipe is so good that “even fussy kids will love it!” It serves six, so it’s a great one to cut into portions and keep in the freezer for a rainy day. If you’re a vegetarian, you can also substitute lentils for the mince and add more parmesan.

Word of advice, though – this recipe is SO good, it can be tempting to overeat. We recommend making a delicious, green leafy salad to serve with it. When you’re serving it up, make sure three-quarters of your plate is filled with greens, NOT lasagne.

3. Meat Pie with Mushy Peas

12WBT Meat Pie With Mushy Peas

Meat Pie with Mushy Peas

Third on the list of kid’s favourites is an Aussie favourite – our 12WBT Meat Pie. This one is made with kangaroo mince and served with mushy peas. Kangaroo mince is super-lean and a great source of protein. If its gamey taste has deterred you in the past, you’ll be pleasantly surprised by this guilt-free option. It’s 288 calories per serve; a much healthier choice compared to one Four’N Twenty meat pie, which comes in at 401 calories.

Other faves flagged by 12WBT members were the Not So Naughty Nachos (323 calories, you can get the recipe for free here!), Beef Fajita with Pan-roasted Capsicum & Red Onion (244 calories) and the I-can’t-believe-it’s-not Butter Chicken (304 calories).

Share in the comments details of a dish that you and your kids love that you’d be excited to see us whip into a healthy version!

10 Comments

10 Comments

  1. Monnie Reply

    There are SO many of the 12WBT recipes that are fantastic and loved by children. My son’s favourite is the “I can’t believe it’s not butter chicken. But also the steak with creamy mushroom mustard sauce. He actually asked if he could lick his plate with that one!

    Makes following the program so much easier, with so many of the meals being family friendly. You don’t have to just cook for yourself, the whole family, including kids can eat the 12WBT food!

  2. Jenni Reply

    Hi!

    Is there any way of purchasing the recipes without doing the program? This is not because I’m not keen on exercise but I’m in the middle of the ‘Insanity’ program by Shaun T and use Michelle’s recipes a fair bit (from ‘How to Lose th Last 5kg’ and ‘No Excuses’) but do find many of them not great for kids. Would LOVE some more options!

    1. Madeleine Reply

      Hi Jenni,

      Unfortunately the only way to access 12WBT recipes is by signing up as a Member.

      The next Round of the 12WBT actually started today but there is still time to sign up if you’d like to check it out.

      Cheers,
      Madeleine
      12WBT Content and Commnications

  3. Michelle Reply

    The feedback I’ve had with Spaghetti & Meatballs was it is better than my regular. My family have given the thumbs up to Chicken sliders, the mini meatloaf, Not so Naughty Nachos, Mac n cheese with chicken & vege & Beef with Sesame teriyaki noodles. We are only half way through week 3. No doubt there will be plenty of other recipes that will make their way onto our weekly staple.

  4. Bek Reply

    I have never been able to find coconut flavored condensed milk at either Coles or Woolies. How do I find it?

    1. Tanya Paolucci Reply

      Hi Bek,
      Coconut flavoured evaporated milk is made my Carnation and should be with the other condensed milks in the supermarket. You should find it with long life milk or close to the baking section (flour, cooking chocolate, etc.).
      If you can’t find it, use low fat/light coconut milk instead and adjust the calories/quantities if needed.

  5. debbie Reply

    The recipes are delicious but my only comment is about the attitude that coconut milk curries can be laden with fat. This thinking is out of date with current knowledge around coconut milk and the good fat and great nutritional benefits it has. I think there is nutritional benefit ( and taste benefit ) in using coconut milk. Overall, we need to get away from this attitude that all fat is bad, and we need to go low fat. Low fat eating ( and consequently eating higher carbs and sugar) has been significantly responsible for the issue so many people have with overweight and diabetes.

    1. Leila Nemra Reply

      Hi Debbie – You are right – coconut oil and milks are not ‘bad guys’, but let me explain a bit more. At 12WBT we often choose to use alternatives simply because coconut oils, creams and milks are much higher in calories.

      What’s distinctive about coconut oil is that it also gives rise to the good HDL cholesterol. Coconut fat is extremely rich in a saturated fat called lauric acid. Unlike the longer chain saturated fats, lauric acid has a positive effect on blood cholesterol profiles. Coconut oil also has small levels of medium chain saturated fats and the body is able to breakdown these fats as fuel more easily than long chain saturated fats. BUT does that make it OK to add spoonfuls to your smoothies or to deep fry your potato chips in? Put simply, is coconut oil some sort of fat burning superfood?

      No.

      What we need to keep in mind is that coconut oil, like any other fat, is extremely high in calories. Along with high energy levels, there are virtually no vitamins and minerals in coconut oil and the antioxidant compounds are inferior to the levels you would find in extra virgin olive oil.

      In terms of research, there are no long-term population studies to examine its effect on cholesterol levels over time, nor is there solid evidence to explain how coconut oil affects heart health/disease. At this time, the lack of research and the current science fails to convince me it is a ‘superfood’.

      Sure, coconut oil’s distinctive HDL boosting effect certainly makes it a better choice than butter or lard, but it’s still not the best choice amongst a range of oils that have been proven to reduce the risk of heart disease. If you love how it makes your Asian dishes taste or how it works in raw fudge, have a little for that delicious flavour. What you need to keep in mind is that it’s not a miraculous cure for your heart, nor is it going to get you lean. It is however delicious and should be consumed in sensible portions and be neither revered or feared.

      My final recommendation? Eat your coconut as a whole food, enjoy the taste and gain benefit from the awesome fibre it contains… As for the oil, milks and creams, use small amounts for the flavour rather than the health benefits…

      Kindest Regards,
      Lisa
      12WBT Support Crew

  6. Jenny Spence Reply

    Leila
    I really like that you guys have taken the time to respond on the coconut milk debate. Not because I have a strong view either way, but because it shows you are interested and are paying attention to your customers. Also, had an interesting conversation over a BBQ breakfast yesterday about the woolies ad campaign. Upshot was that people shouldn’t take themselves too seriously, whether they are fitness ‘freaks’ or vegie growers!

  7. dale Reply

    Would love to do the program down the track but at the moment have just had breast cancer surgery & recently finished my Radiotherapy. Unfortunately it has left me suffering from extreme fatigue so just going for a walk is as good as it gets but would love to have access to recipes so I can start to build myself up in readiness to partake in this program. Thank you.

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