Super foods for Super Kids – with Fry Family

Super foods for Super Kids – with Fry Family

We are excited to introduce Fry Family Food Co.’s new FREE e-cookbook, “Superfoods for Superkids,” aimed to help ease the planning process for families looking for a health kick. Jam packed with a wide selection of healthy meals for every occasion, parents can rest assured their kids will be getting all the nutrients they need.

Hungry Monster Pasta

Make your own meat-less meatballs with our Meat-Free Mince, topped with

Monster eyes. Its perfectfor all of the little hungry monsters out there. Dont have time to make No-Meatballs from scratch?

Simply add in our Chickpea and Roasted Butternut Balls to your pasta instead.

Health benefits:

High in protein

Full of fibre

Rich in healthy fats and omega 3 + 6


Prep time: 35 minutes

Cooking time: 35 minutes

Serves: 4


For the No-Meatballs*:

½ box Fry’s Meat-Free Mince, defrosted

1 cup cooked lentils

½ cup onion into large chunks

3 cloves garlic, minced

1 tbsp ground flaxseed + 3 tbsp warm water

1/3 cup cashews (raw, unsalted)

1 tbsp mix of Italian herbs

2 tbsp nutritional yeast (optional)

*Or use ½ box Chickpea and Roasted Butternut Balls, cooked according to packaging instructions, if not making the No-Meatballs

For the tomato sauce:

¼ cup onion, sliced

1 clove of garlic, chopped

1 tbsp olive oil

1 can of your favourite tinned tomatoes

Salt, to taste

For garnish:

Black olives, pitted (or use little peppercorns or black sesame seeds)

Vegan mayonnaise

250g whole wheat spaghetti pasta


  1. Preheat the oven to 180°C.
  2. To make your No-Meatballs, combine the ground flaxseed and warm water. Mix it together and let it sit for about 10 minutes. This acts just like an egg! If you’re not making the No-Meatballs, skip to Step 9!
  3.  Break up the Mince and put it in the food processor. Add the lentils, onion, garlic, cashews and nutritional yeast. Blitz a few times.
  4. Add the herbs and the vegan egg mixture to the food processor and blend until everything is mixed together.
  5.  To make the No-Meatballs, scoop some of the mixture and roll it around until it forms a nice, round shape. Continue this process until the mixture is finished. Place them on a baking tray, lined with parchment paper. You should have about 10 No-Meatballs.
  6.  Put the tray in the oven and cook the No-Meatballs for about 10 minutes. Rotate the pan so that all the No-Meatballs cook evenly. Let them cook for another 5 minutes.
  7.  When they are cooked, take them out of the oven and allow them to cool.
  8.  Now make the tomato pasta sauce.
  9.  Turn on the save, and add a little bit of olive oil in a pot.
  10.  Add the onion with a pinch of salt and cook until it becomes soft, for about 3 minutes. Then add the garlic and cook for another 1-2 minutes.
  11.  Add the can of tomatoes to the pot, and stir everything together. When the sauce starts to bubble, lower the heat and cover the pot. Continue cooking for about 15 minutes.
  12.  Gently add the No-Meatballs to the simmering pasta sauce. Let everything cook for about 5 minutes until they are heated through. If you’re not making the No-Meatballs, add in the cooked Chickpea and Roasted Butternut Balls to the sauce.
  13.  Cook the pasta according to packaging instructions.
  14. Decorate pasta into the shape of the monster’s body!
  15. Add two No-Meatballs to form monster’s body.
  16.  To complete the monster eyes, add a dollop of mayonnaise topped with a sliced olive, peppercorn or sesame seed.Save any leftovers for lunch or freeze them!

Noughts and Crosses

It’s time to play a little game of noughts and crosses! The only rule is that everyone must eat the board game pieces once the game is over. Everyone wins!

Health benefits:

High in protein

Easy and quick snack

Zero cholesterol

Prep time: 10 minutes

Cooking time: 10 minutes

Serves:  2 – 4



1 box Fry’s Pops, defrosted

½ box Fry’s Chicken-Style Strips, defrosted

1/3 small cucumber

1 small carrot, thinly sliced

Sweet chili sauce and hummus, to serve


  1. Cook the Chicken-Style Strips and Pops according to the packaging instructions. Dust the Pop Sprinkles over the Pops once they are cooked.
  2. Slice the cucumber and carrot into thin strips.
  3. Arrange the Chicken-Style Strips to form the “game board” on a large plate.
  4. The carrot slices become your “cross” and the Pops form your “nought”.
  5. Place the cucumber slices and leftover carrot slices in another bowl for after the game.
  6. Once the game has ended, serve the veggies, Chicken-Style Strips and Pops with a sweet chili sauce and hummus.


Secret Garden Guacamole

Did you know that avocados are actually a fruit? It’s full of super nutrients and contains nearly 20 vitamins and minerals! We like to call it the Fruit of Life!

Health benefits:

Rich in healthy fats

High in protein

Full of fibre

High in vitamin C

Loaded with antioxidants


Prep time: 20 minutes

Cooking time: 10 minutes

Serves: 4



For the veggie platter:  

½ box Fry’s Quinoa and Chickpea Falafel Balls

½ box Fry’s Chickpea and Roasted Butternut Balls

½ box Fry’s Rice Protein and Chia Nuggets

A selection of your favourite raw veggies to snack on (cucumber, celery, radishes, carrots, baby tomatoes etc.)

For the broccoli guacamole:

2 ripe avocados

½ cup raw broccoli florets, finely chopped

½ red bell pepper, diced

¼ cup red onion, minced

1 garlic clove, minced

1 tbsp lemon juice (or half a fresh lemon, squeezed)

A handful of fresh coriander, chopped

Salt and pepper, to taste



  1. Preheat the oven to 180°C.
  2. Cook the Falafels, Butternut Balls and Nuggets according to the packaging instructions in the oven.
  3. Slice the raw veggies and arrange everything on a plate into a beautiful flower shape.
  4. To make the broccoli guacamole, in a bowl mix all the ingredients except the avocados.
  5. Add the avocados by gently mashing them in so you have a nice, chunky dip.
  6. Dip in and let the snack attack begin!


Sea Octopus Pasta with Funky Seaweed   

Take a swim into the deep blue sea! From star fish to octopuses and funky seaweed, learn how to make your own natural blue dye and egg-free coleslaw.

Health benefits:

Packed with immune-boosting vitamin C

High in beta-carotene

Great source of fibre

Loaded with healthy fats and omega 3 and 6


Prep time: 30 minutes

Cooking time: 45 minutes

Serves:  2 – 4



½ box Fry’s Hot Dogs, defrosted

250g Conchiglie pasta (shell-shaped pasta)

Vegan cheese

A handful of rose tomatoes, sliced

For the natural blue colouring:

1 head of red cabbage

¼ tsp baking soda

For the coleslaw:

2 cups shredded purple cabbage

1 cup grated carrots

1 cup pineapple, diced

1/3 cup mixed seeds (e.g.: toasted pumpkin seeds, sunflower seeds and sesame seeds)

¼ cup chopped fresh parsley

¼ cup vegan mayo



  1. Cook the pasta according to the packaging instructions. Set it aside.
  2. Slice the red cabbage into chunks.
  3. Bring a pot of water to the boil. Add the sliced cabbage in the pot and simmer for about 15 minutes.
  4. Strain out the red cabbage (the cabbage will be used for the coleslaw).
  5. Simmer the purple water for another 15 minutes until the consistency is becomes like syrup.
  6. Gradually add the baking soda to turn the water from purple to blue.
  7. Add the pasta to the blue water and allow the pasta to absorb the colour until it turns blue.
  8. Fry the Hot Dogs up according to the box instructions.
  9. Allow to cool.  Cut slits ¾ of the way up the Hot Dog.
  10. Cut the vegan cheese into star shapes using a cookie cutter.
  11. To make the coleslaw, combine all the ingredients together in a bowl, ensuring the mayo is mixed through well.
  12. Place the pasta in bowls, with the Hot Dog Octopus on top, along with the cheese stars and tomatoes. Serve the funky seaweed coleslaw on the side.


The Garden Patch with Back Yard Bugs  

Caterpillars turn into butterflies, crickets sing pleasant songs at nightfall and many insects are the stars of some of our favourite movies. You don’t have to eat insects to get your protein – yes, some people do in fact eat bugs for food! You can still get all of your protein needs without harming any little critters. Just eat your Nuggets instead.

Health benefits:

High in protein

Low in saturated

Zero cholesterol

Full of fibre


Prep time: 30 minutes

Cooking time: 10 minutes

Serves:  2



For the Hot Dog Centipede:

3 Fry’s Hot Dogs

Tomato sauce

Vegan mayonnaise

Black sesame seeds

For the Nugget Bug:

½ box Fry’s Chicken-Style Nuggets

10 baby carrots

6 slices of cucumber

4 Peppadews®

For the Poppin Snail family:

½ box Fry’s Pops

Handful of celery sticks

2 tbsp hummus

Handful mini tomatoes

Silvers of carrots

Mircoherbs and fresh basil, for garnish



For the Hot Dog Centipede:

  1. Cook the Hot Dogs according to the packaging instructions.
  2. Slice into tenths and place onto a plate. Dipping a toothpick into tomato sauce, “paint” the legs.
  3. Use mayonnaise and black sesame seeds to make the eyes.

For the Nugget Bugs:

  1. Cook the Nuggets according to the box.
  2. To make the legs, slice the carrot in thin strips. Use a toothpick to make two small holes in the side of the Nugget, and push the slices in. Repeat to make more Nugget legs.
  3. For the feelers, cut thin slices of cucumber. Use a toothpick to make two small holes on the top of the Nugget and insert the feelers.
  4. Cut off small circles of Peppadews® for the eyes, and top off with mayo and black sesame seeds.

For the Poppin Snail Family:

  1. Cook the Pops according to the packaging instructions.
  2. Slice the bottom of the Pop so that is has a flat surface.
  3. Cut your celery into slices. Spread some hummus into the middle of the celery stick, and stack a few Pops to form the snail’s shell.
  4. Add a mini tomato to make the head. Make two holes in the tomato with a toothpick and insert two silvers of carrots to form the tentacles.
  5. Garish with Pop Sprinkles.

Arrange all the bugs together on a plate and garnish with the tops of radishes and carrots. You can also use basil leaves, parsley or microherbs to create the grass.


Mac and Cheeserpiller

With added veggies in the dairy-free cheesy sauce and topped with our meat-free Polony, this mac and cheese takes a delicious spin on a childhood favourite!

Health benefits:

High in protein

Full of fibre

Loaded with healthy fats

Low in saturated fat

Source of B-vitamins


Prep time: 20

Cooking time: 10

Serves:  4



1/3 of 150g Fry’s Polony/Slicing Sausage, thawed

3 cups dried pasta

For the cheesy sauce:

1 cup potatoes, peeled and diced

¼ cup carrots, peeled and diced

⅓ cup onion, chopped

1 cup water

½ cup raw cashews (soaked for a few hours before, optional)

¼ cup coconut milk

4 tbsp nutritional yeast flakes

1 tbsp lemon juice

½ tsp turmeric

¼ tsp garlic powder

1 pinch paprika

For the topping:

A sprinkle of breadcrumbs, toasted

Salt and pepper, to taste



  1. Dice the Polony into small, bite-sized bits. In a pan, over a high heat, fry the Polony until crispy. Set aside.
  2. Cook pasta according to package instructions, drain and set aside.
  3. Bring water to boil in a small pot. Place chopped potatoes, carrots, and onion in the boiling water, until the veggies are tender and soft enough to blend.
  4. When vegetables are soft, take them out of the water, and place them in your blender.
  5. Add 1 cup of water (you can use the same cooking water) along with the remaining ingredients. Blend until smooth. This makes your cheesy sauce!
  6. Pour the sauce over the cooked pasta.
  7. Sprinkle with the Polony bits and toasted bread crumbs.
  8. Season with salt and pepper and dig in!


Mini Cookie Pizzas

Use a cookie cutter to make cute shapes like hearts and stars as your pizza base and decorate with your favourite veggie toppings!

Health benefits:

High in protein

Full of fibre

Low in saturated fat

Tip: Add a side salad from the leftover veggies to sneak in extra greens


Prep time: 30 minutes

Cooking time: 15 minutes

Serves:  2 – 4



For the pizza base:

2 cups flour (you can use whole wheat flour, if desired)

1 tablespoon yeast

1⁄4 teaspoon salt

1 tablespoon sugar

2⁄3 cup lukewarm water (plus an additional 2 tbsp)

For the toppings (here are some ideas but feel free to get creative and choose your own):

Fry’s Slicing Sausage/ Polony, defrosted and sliced

Fry’s Traditional Sausage, defrosted and sliced

1 cup pizza/ tomato sauce

Vegan cheese, grated

Olives, pitted

Tomatoes, sliced

Bell peppers, chopped

Fresh basil



  1. Preheat the oven to 190°C.
  2. In a big bowl, mix 1 cup of flour with all other pizza base ingredients.
  3. Gradually add the second cup of flour until it forms a ball.
  4. Use your hands to knead the dough.
  5. Let the dough rest for 10-15 minutes in the bowl covered with a dish towel to keep it warm.
  6. Throw some flour on a clean table surface. Roll out the pizza dough until it becomes a thin base.
  7. Use your cookie cutters to cut shapes out of the dough.
  8. Arrange the mini cookie pizzas slightly apart on greased baking sheet.
  9. Spread a thin layer of tomato sauce over each pizza. Sprinkle with your veggie toppings and vegan cheese.
  10. Bake your little pizzas in the oven for about 10-15 minutes, until the dough is cooked through and cheese is melted.


The Windmill by the Countryside

Enjoy this picnic-perfect sandwich stuffed with our moreish Country Roast for a fun, family lunch outing. Pronounced “kween-wah”, quinoa is one of the most protein-rich foods we can eat. It’s not actually a grain but rather a seed and is more closely related to spinach and beets!

Health benefits:

High in protein and carbohydrates

Full of fibre

Keeps bones strong and healthy


Prep time: 15 minutes

Cooking time: 45 minutes

Serves:  4



1 Fry’s Soy and Quinoa Country Roast

For the sweet tomato glaze:

1/3 cup tomato sauce

1 tbsp brown sugar

1 tablespoon yellow mustard

For the sandwich:

4 slices of bread of choice (whole wheat or sourdough works well)

Crispy lettuce (iceberg, romaine or cos lettuce)

Red onion, thinly sliced

Tomato, thinly sliced

Pickles (about 3-5 per sandwich)

Vegan mayonnaise




  1. Defrost the Soy and Quinoa Country Roast fully before cooking.
  2. Preheat the oven to 180°C.
  3. To make the sweet tomato glaze, mix the tomato sauce, brown sugar and mustard together. Pour half of it over Roast.
  4. Place the Country Roast, still in its foil, on a baking tray. Cook the Roast in the oven for 30 – 35 minutes.
  5. For extra crispiness, keep the Country Roast in the oven for a few more minutes. When it’s ready, cut into slices.
  6. Toast the bread slices (optional). Spread some mayonnaise and the remaining tomato sauce on the slices of bread.
  7. Now stack your sandwich! Top with pickles, tomato, onions, lettuce and slices of the Soy and Quinoa Country Roast.
  8. Cut the sandwich into the windmill shape. Assemble the pretzels around the top of the sandwich to form the blades. Add a dollop of mayonnaise for the wheel hub and window.


Rainbow Wrap

Eat the rainbow with this quick and easy colourful wrap. Add some vegan mayo for clouds!

Health benefits:

High in protein

A good source beta-carotene

Packed with healthy fats

Full of fibre

Quick and easy meal to prepare


Prep time: 10 minutes

Cooking time: 10 minutes

Serves:  2



2 Fry’s Golden Crumbed Schnitzels

A handful of cherry tomatoes, thinly sliced

½ yellow bell pepper, thinly sliced

1 avocado, diced

1 carrot, sliced in julienned strips

¼ cup red cabbage, shredded

A handful of cherry tomatoes, sliced

2 wraps

4 tbsp vegan mayonnaise

  1. Cook the Schnitzels according to the packaging instructions, either in the oven or in the toaster.
  2. Slice the Schnitzels into bite-sized pieces.
  3. Lay out the wraps on a clean surface. Layer the veggies to form a rainbow shape.
  4. Add 1 tbsp of mayonnaise at each end of the rainbow to form two “clouds”. Repeat for the other wrap.
  5. When you’re ready to eat, roll up the wraps and slice in half. Magic.


The Little Rascal Burger

Get up to some sneaky shenanigans with this delicious and playful burger recipe. We dare you to play with your food!

Health benefits:

High in protein

Full of fibre

Contains healthy fats


A good source of iron, vitamin C, and essential minerals like potassium


Prep time: 20 minutes

Cooking time: 10 minutes

Serves:  2 little rascals



2 Fry’s Chicken-Style Burgers

1 small ripe avocado

1 tsp lemon juice

Salt and ground black pepper, to taste

2 burger buns, sliced in half (toasted, optional)

Lettuce leaves

1 small beetroot, washed and grated

4 slices of tomato

4 slices of red pepper

2 pickles

4 olives, pitted

Toothpicks, for assembling



  1. Prepare Fry’s Chicken-Style Burger using on pack instructions and set aside.
  2. Place avocado in a bowl. Add lemon juice, season with salt and pepper and mash with a fork until smooth.
  3. Spread the avocado mixture on the burger bun slices.  Top a with lettuce, then the beetroot, followed by a Fry’s Chicken-Style Burger, two slices of red pepper and two slice of tomatoes.
  4. Add one pickle to form the “tongue”.
  5. Using two toothpicks, secure an olive on each for make the “eyes” and place into the second bun.
  6. Repeat the same process with the second burger.


Check out this adorable and interactive cookbook.


Durban Get It Magazine Nobember 2018

Kajal Maharaj : Soapie Star
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