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Superhero menu
Welcome to the recipe site for the super hero menu from the children's book "Millie and the superhero week".
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Every meal includes a rainbow of veggies and firework water too. Please find those tips and recipes below as well.
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Monday: The Climbing Hero
Recipe: POW patties with climbing noodles and high-altitude wok
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Just like Millie's mother says in the book Millie and The Superhero Week, this is one
ingenious recipe. The patties include finely grated vegetables which boosts the nutrition and is barely noticeable. This also reduces the amount of meat being used which makes the environment happier too. To get even more veggies, the dish is served with noodles and a yummy wok. You can adapt the wok in several different ways to suit your family. Feel free to do double a batch of the POW patties and freeze some for another dinner.
4 servings
Ingredients
POW Patties:
500g (preferably organic) ground beef
2 carrots
½ zucchini
100g mushrooms, fresh
1 clove of garlic, crushed
Cilantro, dried or fresh
Sea salt
Black pepper
Climbing noodles:
250g glass noodles
High-altitude wok:
4 carrots
1 red bell pepper
1 head of broccoli
150g green beans or edamame
Directions
1. Set the oven to 200C/400F and prepare a baking sheet with parchment paper.
2. POW Patties: Start by preparing the patties. Peel and grate the carrots finely with a
grater. Rinse the zucchini, grate it and squeeze out the liquid with your hands. Rinse and finely chop
the mushrooms. Put the ground beef in a bowl, add the crushed garlic and combine everything together with the vegetables. Season the mixture with cilantro, salt and black pepper. Shape the mixture into patties of the desired size and place them on the baking sheet. Bake in the oven for about 15-20 minutes.
3. Climbing noodles: Follow the instructions on the package for how to cook the noodles.
4. High-altitude wok: Peel and cut the carrots into sticks. Rinse the pepper, core it and cut
it into strips. Rinse the broccoli and cut it into small bouquets. Cut the stem into sticks as well (reduces food waste and it’s yummy). Rinse the green beans and nip ends if needed.
Choose one of the levels below for cooking methods.
Level 1: Serve the carrots and peppers raw in separate bowls. Steam the broccoli and the greens
the beans separately if you have a steamer insert, otherwise cook them lightly for a few minutes so that they soften slightly. Place in small bowls.
Level 2: Cook all the vegetables in a wok or frying pan with salt and black pepper. Serve the vegetables mixed together.
Level 3: Follow step two above but add spices, like a pinch of cayenne pepper
(watch out, it's strong!) and dried ginger. Top with fresh cilantro when serving.
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Tuesday: The Genius Hero
Clever orange fish with boiled potatoes and smart salad
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This recipe has succeeded in convincing many "fish skeptic" children that fish can be delicious! The tender white fish in a mild and tasty sauce is easy to like. The recipe can be varied in many ways, for example, you can add various vegetables to the sauce. Perhaps try peppers, broccoli or cauliflower?
4 servings
Ingredients
Orange fish
400g frozen cod fillet
1 clove of garlic, crushed
250 ml oat cream (or preferred cream)
1 orange, juiced
½ lemon, juiced
½ Tbsp tamari or coconut aminos or soy (*optional)
1 tsp thyme, dried or fresh
1 Tbsp coconut oil, or other oil to fry in
Boiled potato
500g potatoes (firm like yukon gold)
Smart salad
6-8 carrots
½ small cabbage head (*optional)
¼ cup raisins
½ lemon, juiced
1 Tbsp olive oil, cold pressed
Sea salt
Directions
1. Orange fish: Thaw the fish until it can be cut into pieces. Warm the coconut oil in a frying pan. Add the garlic and sauté for a few minutes. Pour in the oat cream, juice from the orange and lemon and add the tamari and thyme. Cut the fish block into 10-12 pieces and place them in the sauce in the frying pan. Allow to simmer gently for about 10 minutes until the fish is cooked through.
2. Boil the potatoes until tender, about 15 minutes, depending on the size.
3. Smart salad: Peel and grate the carrots. Also grate the desired amount of cabbage. Toss the vegetables in a bowl and add the raisins, lemon juice and olive oil. Season with salt to taste. Toss together until combined.
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Wednesday: The Flying Hero
Floating chicken stew with heavenly quinoa or rice
This is a simple basic recipe that can be varied and developed in an infinite number of ways. The stew comes together in minutes which leaves time to prepare some extra veggies to have on the side.
6 servings
Ingredients
Chicken stew:
600-800g chicken breast or thigh
390g (1 can) crushed tomatoes
250 ml (1 package/can) coconut milk
½ tsp turmeric
¼ cup almond flour (*optional)
3 tsp coconut aminos or tamari or soy (*optional)
½ Tbsp coconut oil (for frying
Sea salt
Black pepper
Heavenly quinoa:
4-6 portions quinoa according to package (can replace with rice is desired)
1 vegetable bouillon cube (*optional)
- if you prefer rice go with that instead and follow the instructions on the package
Rocky cabbage salad:
½ cabbage
125g fresh kale
1 green apple
1 lemon, juiced or 2 Tbsp squeezed lemon in a bottle
Raisins (*optional - use however much you like)
Olive oil, cold pressed
Sea salt
Black pepper
Directions
1. Chicken stew: Cut the chicken into chunks. Fry the chicken in a frying pan with the coconut oil until they are cooked through. Add crushed tomatoes and coconut milk to the pan and stir. Add the almond flour and stir again. Season with turmeric, salt, black pepper and coconut aminos. Let simmer for 10-15 minutes.
2. Quinoa: Boil the quinoa according to the instructions on the package. Add one bouillon cube to the water while cooking.
3. Rocky cabbage salad: Use a food processor to pulse the cabbage into coarse pieces. Add the kale and pulse a few more times. Peel the apple and cut into matchstick slices. Combine the cabbage with the apple, raisins, lemon juice and olive oil, toss to coat. Season with salt and black pepper.
* If you do not have a food processor, a graterbox works too. Then finely chop the kale before mixing with the grated cabbage.
Thursday: The Hug Hero
Cuddly broccoli soup and mini-pancakes with sweetheart jam
Here comes Millie and The Superhero Week's vegetarian recipe, The Hug Hero's broccoli soup. The soup has a mild flavor, making it easy for kids to love it. Using frozen broccoli makes it even easier since it cuts down on prep time. The banana pancakes give the kids something to look forward to and fill up their tummies a little more.
6 servings
Ingredients
Broccoli soup
500g frozen broccoli bouquets
1 yellow onion
3 cups water
1 cup oat cream (or preferred cream)
2 vegetable bouillon cubes
Coconut oil (or other cooking fat, for frying)
Sea salt
White pepper
Banana mini-pancakes (about 18 small or 8-10 regular pancakes)
2 bananas
1 ¾ cup oat milk
1 cup oat flour
½ tsp baking soda
1 tsp psyllium husk
1 pinch of salt
1 tsp Vanilla extract (*optional)
Sweetheart jam:
250g frozen berries (eg raspberries and blueberries)
1 Tbsp chia seeds
3 tsp honey or agave syrup
1 tsp cinnamon
½ tsp lemon juice
Directions
1. Broccoli soup: Start by peeling the onion and dice it finely. Fry in coconut oil in the pot you intend to cook the soup in. Add the cream, water and the bouillon cubes. Bring to a boil and then lower the heat to a simmer. Add the broccoli bouquets, they do not need to be thawed before. Boil for 5 minutes. Pour the soup in a blender or use a hand mixer and blend until smooth. Pour the soup back into the pot and simmer for another 5 minutes.
2. Banana pancakes: Peel and mash two bananas with a hand mixer or with a fork until mostly smooth. Combine the oatmeal, psyllium husk, baking soda and salt in a bowl. Add the
oat milk and vanilla to the banana puree and stir. Whisk the banana puree and the dry ingredients to a smooth batter. Rest for 10 minutes before you begin frying the pancakes.
Tip! These pancakes are gluten-free so they need to be turned a bit more carefully as they are less elastic and slightly more crumbly. It’s easiest to make smaller pancakes and wait until they are dry on the surface before flipping. They can also get a bit more brown than classic pancakes due to the banana in them.
3. Chia jam: Thaw the frozen berries in a saucepan and simmer for a few minutes. Remove
the saucepan from the stove and pour off a bit of the liquid so that the jam won’t be too runny. Add
chia seeds, lemon juice, cinnamon and honey. Stir and allow to chill for 15 minutes.
Friday: The Muscle Hero
Recipe: Super-tacos with crunchy vegetables and yummy guac
Taco Friday usually has children saying hooray! The best thing is that you can make tacos
both yummy and healthy at the same time. And the dish can be varied in an infinite amount of ways. If you ask me, you can easily skip grated cheese and sour cream in favor of more vegetables and other good dips. We’ve included some extra good ones for these super-tacos, give them a try and see what your kids think!. Of course you don’t have to make all the sides in this recipe - choose and vary as you like!
Ingredients
Taco meat:
500g ground beef
1 small red chili, or dash of cayenne
1 packet of taco seasoning
Crispy vegetables:
1 yellow pepper
½ cucumber
3 tomatoes
2 carrots
240g black olives, pitted and sliced
Tomato salsa:
1 can crushed tomatoes
1 yellow onion
1 clove of garlic
1 chili pepper
1 lime, juiced
Sea salt
Black pepper
Arm wrestling sauce
1 package fresh parsley
1 red onion
3 tomatoes
1 clove of garlic, crushed
¼ cup olive oil
1 lemon, juiced
Sea salt
Black pepper
Two yummy dips:
Artichoke knockout
1 jar artichokes
1 clove of garlic, crushed
1 Tbsp olive oil
1 tsp lemon, juiced
3 Tbsp greek yogurt (*or preferred sour cream - optional)
Sea salt
Black pepper
Herb Guac
2 avocados
1 clove of garlic, crushed
1 bunch of fresh herbs - eg basil or coriander
A few drops of lemon or lime juice
Sea salt
Directions
Taco meat:
Fry the ground beef in a frying pan until it is cooked through. Add taco seasoning according to the packaging instructions. Finely chop the chili or add the dried chili, depending on how strong you want it. If you want you can replace half of the beef with grated vegetables, such as carrots.
Crispy vegetables:
Chop the vegetables into medium/fine dice. Place each vegetable in a separate bowl.
Tomato salsa:
Finely chop the onion, garlic and chili. Mix in a bowl with the crushed tomatoes. Press one
lime over the salsa and season with salt and black pepper to taste.
Arm wrestling sauce:
Finely chop tomatoes, onions and parsley and mix in a bowl. Add the crushed garlic. Add
olive oil and lemon juice. Season with salt and black pepper to taste.
Artichoke knockout:
Pour off the oil or liquid that the artichokes are in and rinse them off. Then puree them in a
food processor or with a good hand mixer. Add the garlic and lemon as well olive oil. Season to taste.
Herbal guac:
Peel and pit the two avocados. Mash them with a fork. Add the garlic, finely chopped herbs, lemon or lime and stir together. Season with salt.
Serve with tortilla bread, taco shells, nacho chips, salad leaves or whatever you like. Here comes
some tips on how to level up your tacos when it comes to what you put the filling in.
Level 1: Buy ready-made nachos, taco shells or tortillas. Challenge yourself to use a lettuce leaf as your wrap at least once instead of bread and chips, don’t forget all the yummy condiments.
Level 2: Bake your own tortilla bread instead of buying ready-made. There are lots of simple, lovely
recipes, just a google away.
Level 3: Skip all breads and chips and serve with only salad leaves, such as romaine lettuce.
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Millie's Tasty Side Salads
To enhance dinners, Millie from the book "Millie and the Superhero Week" likes to create exciting side salads to serve with superhero dishes. Here are some of the family's favorites.
Please see pictures of each salad in the image gallery above the heading.
1. The Cabbage Delight
Grated cabbage, green apple, kale, raisins, and apple cider vinegar.
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2. The Cool Green Mix
Salad with fennel, cucumber, spinach, avocado, grapefruit, and cilantro.
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3. Millie's Zesty Parsley Favorite
Parsley, cilantro, tomato, red onion, chili, and grapefruit finely chopped.
4. The Piano Keys on Orange Adventure
Cabbage, orange, red bell pepper, and parsley.
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5. The Super Special
Black kale, pre-cooked lentils (available in tetra packages in the canned goods aisle of grocery stores), red onion, walnuts, garlic, olive oil, and squeezed lime.
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Photos by Frida Bosma
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Millie's Fireworks Water
Water doesn't have to be boring. Jazz it up with fruits, berries, ice, and a fancy carafe, and you're all set.
Water is incredibly important for the body to consume every day. In the picture book "Millie and the Superhero Week," they discuss that it's not good for either teeth or the body to drink sweetened beverages every day.
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That's why the family often makes something they call "sparkling water." It's regular water mixed with various fruits, berries, or vegetables, and delightful ice cubes, preferably in fun shapes!
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Here are some of Millie's favorite sparkling water combinations.
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1. Cucumber + Blueberries
You can use both American and Swedish blueberries. If you use American blueberries, they act more like decorations, and the water doesn't change color. If you choose Swedish blueberries, the water can turn a lovely purple. Sometimes the berries can get a bit mushy as they're not as firm as the American ones. You can choose how thick you slice the cucumber. Feel free to leave the peel on if you wash it thoroughly.
2. Watermelon + Kiwi + Strawberries
If you don't have watermelon, kiwi, and strawberries, you can simply choose one or more. Watermelon and kiwi work best in sparkling water if you peel them first. Also, remove the watermelon seeds with a fork if you want.
3. Apple + Grapes + Cinnamon
Slice apples thinly, rinse the grapes thoroughly, and stick one or two cinnamon sticks in a water pitcher along with ice.
4. Lemon
Perhaps the most classic version of flavored water? But always a clear favorite. You can also add fresh mint leaves or fresh lemon balm to spice it up a bit.
5. Orange + Red Berries
Orange works very well in sparkling water. Most red berries pair nicely, such as red currants, for example.
Photos from Vecteezy
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