Kid-Friendly Sauces

Delicious sauces are a great way to get kids to eat their not-so-favorite vegetables. Cece will eat broccoli, sweet potatoes and spinach plain with no problem. But cabbage and brussel sprouts are a different story. Here are some nice toppers to encourage your little one to devour his or her dinner.

Dairy-Free Cashew Cheese Sauce
If you top your noodles and broccoli with cheese sauce, you'll want to try this healthy alternative. It is super creamy and when paired with noodles, it is reminiscent of homemade mac n' cheese. It is high in protein and monounsaturated fat, providing your family with the ultimate nourishment. I served it over brown rice noodles and broccoli tonight. It also makes a nice dip for raw veggies!

Ingredients:

• 1/2 cup raw cashews
• 1 cup milk substitute (unsweetened soy, hemp, almond)
• 2 tablespoons olive oil
• 2 tablespoons arrowroot flour (you could likely use any flour- whole wheat may work if you eat gluten)
• 3 tablespoons nutritional yeast
• 2-3 tsp lemon juice
• salt and pepper to taste

Place all ingredients in a food processor or blender. Process until smooth and creamy. Pour into a small saucepan and whisk over medium heat for 1-2 minutes.

Peanut Sauce
This sauce is a great tofu- topper. Simply bake tofu at 350 F for 20 minutes. Top with the sauce and then bake for another 12 minutes. It is also great for stir-fries. I like to saute cabbage and top with the peanut sauce. It adds protein and healthy fat to the meal.

Ingredients:

• 1/2 cup peanut butter (can also use almond, cashew or sunflower seed butter)
• 2-3 tbsp tamari sauce (or soy or Braags liquid aminos)
• 1 tbsp honey
• 1/2 cup water
• 1 tsp lemon juice
• 3 cloves garlic, minced

Place ingredients in a bowl and mix together. Drizzle over veggies or tofu.

Almond Ginger Drizzle
This is amazing! The peanut sauce (above) is a staple in our house, so this is a nice, equally delicious alternative. Try it over green beans, tofu, tempeh or stir-fries.

Ingredients:

• 3/4 cup almond butter
• 2 tbsp maple syrup
• 2 tbsp tamari sauce (or soy sauce or Bragg's Liquid Aminos)
• 1 tbsp brown rice vinegar
• 1 tbsp fresh grated ginger
• 1/3 cup water

Combine all ingredients in a bowl and mix together. Transfer to a small skillet and heat and stir over low heat for 3-4 minutes. Drizzle over veggies.

Dairy-free Pesto
I love pesto! It is typically thought of as a topper for noodles, but I like to make pesto quesadillas with it. Spread some pesto on brown rice tortillas, add some crumbled goat cheese, spinach and black beans. Your family will devour these! And they are so easy- great for a quick and healthy week-night meal.

Ingredients:

• 3 cups basil leaves
• 2 cloves garlic
• 1/4 cup pine nuts
• 1/4 cup nutritional yeast
• 1/4 cup olive oil
• Salt and Pepper to taste
  

Place basil and garlic in a food processor and blend until finely chopped. Add the remaining ingredients and process until it is a smooth paste.

Veggie-Crust Pizza

Nothing is more comforting than pizza! Dinner is never a battle when it's pizza night! I have been playing around with using veggies as crusts. The zucchini one is AMAZING! It's sort of like a cheesy quiche as the crust, and then when you top it with your favorite sauce, veggies and cheese--perfection!

Zucchini Crust Pizza
Ingredients:
2 cups packed grated zucchini (4 small zucchini)
2 eggs
1/4 cup flour (whole wheat, brown rice)
3/4 cup grated cheese (I use grated goat cheddar or grated parm)
1-2 tsps Italian seasonings- oregano, basil, thyme
1 tbsp olive oil

1. Preheat oven to 400 F. Coat pizza-pan with raised edges or cookie pan with olive oil spray.
2. Mix together all ingredients in a bowl and transfer to pan. Bake 30 minutes. Remove from oven and let cool for 10 minutes. With a spatula, carefully loosen bottom of crust from pan.
3. Top with your favorite pizza toppings- marinara sauce, pesto, mushrooms, chopped spinach or kale, olives, artichokes, and cheese. Bake for another 15 minutes.

Cauliflower Crust Pizza
Ingredients:
1 cup cooked "riced" cauliflower
1 cup of your favorite cheese (goat mozzarella or parm are my favs)
1 egg beaten
2 tsps Italian spices (oregano, thyme, basil, garlic)
1/2 tsp salt
To "rice" the cauliflower:
Take 1/2 large head of cauliflower, remove stem and leaves and cut into chunks. Add to food processor and pulse until it looks like rice or a grain. Heat on the stove top with a touch of water (not too much!) for approx. 10 minutes or until tender.
To make the pizza crust:
1. Preheat oven to 400 F.
2. Mix all ingredients together in large bowl. Transfer to greased cookie sheet or pizza pan. Pat it down so it is even. You can brush olive oil over top to aid in browning.
3. Bake for 20 minutes. Pull it out of oven, top with your favorite pizza toppings and bake for another 15-20 minutes. Enjoy!

Trail Mix Cookies (Gluten-Free, Vegan)

I've been baking more with blackstrap molasses. I like it because it is a natural sweetener rich in minerals, especially Iron. Our family is vegetarian so the more Iron-rich foods I can include in our diets, the better! I included pumpkin seeds and raisins in this recipe too- other Iron-rich foods. So with the combination of the molasses, raisins and pumpkin seeds these cookies are energy-packed! They also contain immune-boosting ingredients, such as the pumpkin seeds (which are full of Zinc) and coconut oil (anti-viral). I am a fan of allowing your children to indulge in sweet treats, but making them healthy and with ingredients that their growing bodies need!

And bonus for all of you sensitive to gluten, dairy, and eggs-- they are gluten-free and vegan!

Trail Mix Cookies

Dry Ingredients:
3 cups rolled oat
1/2 cup arrowroot powder
1/2 tsp baking soda
1/4 tsp salt

Wet Ingredients:
1/2 cup virgin coconut oil
1/4 cup apple sauce
1/4 cup molasses
1/4 cup maple syrup

Additions:
1/2 cup raw pumpkin seeds
1/4 cup raisins
1/4 cup chocolate chips (or carob chips to make it vegan)

1. Preheat oven to 350 F. Place the dry ingredients in a food processor. Process until finely ground.
2. Add the wet ingredients. Process for 1 minute or until well-mixed.
3. In a separate bowl, add the "additions" to the cookie dough you just made in the food processor. Mix.
4. Roll cookies into a ball and place onto a greased pan. Bake for 10-12 minutes. Don't overcook!

Easy Red Lentil and Spinach Casserole

This is the easiest and most desired dinner dish at our house. Cece commonly requests "pink lentils" for dinner. Red lentils (or to cece, pink) are one of my most favorite to cook with because they are quick-cooking and kids seem to love them.

I realized the other day that I cook a lot of one-pot or one-dish meals... also known as casseroles. I love them-not only for the comfort and satisfaction they leave you (because they tend to be a complete meal all in one) but also for their ease. Having one focus in the kitchen is enough for me. Growing up, we regularly had casseroles for dinner. I now understand WHY! My mom was cooking for 8, and she needed to make a relatively easy meal that everyone was going to like. I can remember her making 3-4 casseroles at a time- freezing them for upcoming weeks. Well, the apple doesn't fall far from the tree. While I opt for some healthier ingredients than my mom chose for her casserole creations (she often used cream of mushroom soup, canned green beans, leftover chicken, white rice, etc), I carry on her tradition in the kitchen through one-dish meals and seemingly cooking for an army. I made 3 of these this afternoon while Cece and Lulu were napping! I just love stocking up my freezer!

This casserole is a complete meal and only involves 3 main ingredients: red lentils, spinach, cheese. I use frozen spinach because I always have it on hand and it makes it even easier!

Easy Red Lentil and Spinach Casserole
Ingredients:

• 1.5 cups red lentils


• 3 cups vegetable broth


• 3-4 cups frozen spinach (You could use fresh- just steam it first. You'll need a lot more to start with as it cooks down considerably).


• Dried Italian herbs- thyme, oregano, basil


• Salt and pepper. I like to use fresh cracker pepper to give it a kick.


• 1 cup of your favorite grated cheese- I like to use parmesan or goat gouda.
  

1. Preheat oven to 350 F.
2. Bring broth to a boil. Add lentils and cook for approx 10-15 minutes, or until liquid is absorbed and lentils are soft. Add herbs, salt and pepper. Set aside.
3. Cover the bottom of a glass pyrex dish (8x8 in) with spinach.
4. Pour lentils over spinach.
5. Top with grated cheese.
6. Bake for 30 minutes.

Enjoy!

Food Cures with Ginger

Ginger root is one of my most favorite herbs. It adds pungency and spice to foods; it is a nutrition all-star; and I think I am partial to it because of my 3 beloved gingers at home- Chris, Cecelia and Louisa! It's very warming, perfect for a rainy or snowy winter day.

Here are some benefits of the aromatic and spicy herb.

Digestive benefits: In herbal medicine, ginger is termed a carminative, meaning it helps decrease and eliminate gas. It stimulates digestion and helps keep the intestinal muscles toned. This promotes an efficient and effective transport of substances through the GI tract, lessening overall irritation. Ginger also helps protect the stomach from damaging effects of alcohol and NSAIDs (ibuprofen), thus preventing ulcers. It's also a great remedy for motion sickness, nausea or vomiting.

Circulatory benefits: You may have been familiar with the above digestive benefits, but did you know that ginger reduces the risk of atherosclerosis (or clogged arteries)? It does this by making blood platelets less sticky and less likely to aggregate. Yay for a healthy heart!

Anti-inflammatory benefits: Ginger is one of the all-star herbs (among many others like turmeric and garlic) that help to decrease inflammation in the body. This is helpful in cases of acute inflammation, like the pain of a sore joint or the pain of menstrual cramps. It is also highly beneficial in the cases of chronic inflammation, which is the root cause of most chronic diseases- like cancer, heart disease, arthritis, auto-immune diseases and diabetes. It's also good for your immune system!

Here are some delicious ginger recipes that ring true to the ole' saying "Let food be thy medicine and medicine be thy food." Food cures!

Hot Spiced Coconut Milk- makes 6 servings, from Clean Start, by Terry Walters
A warming creamy drink for the cold and wet time of year. It is like a chai tea latte. Great for kids too! It's good to get kids used to fresh herbs at a young age.

• 3 cups unsweetened almond milk
• 1.5 cups unsweetened coconut milk
• 1 tbsp fresh grated turmeric
• 1 tbsp fresh grated ginger
• 3 pieces star anise
• 3 cinnamon sticks
• 5 whole cloves
• Zest of an orange
• Freshly grated whole nutmeg

Place all ingredients except nutmeg in a pot over high heat and whisk until smooth. Bring to gentle boil, reduce heat to low, cover and simmer 30 minutes. Remove from heat and serve hot, topped with nutmeg.

Chewy Ginger Almond Cookies- egg free, dairy free, wheat free, refined sugar free
I made these this afternoon, and I must say my house smells so good and cozy! They are easy and quick to make with minimal, simple ingredients. You and your family are bound to love 'em! They include molasses, which is one of my most favorite sweeteners. Molasses is rich in Iron, giving energy to growing kids, menstruating women, and pregnant mamas. They are also protein-packed, thanks to the almond butter which holds them together. Protein and sweets go together because it will balance out the glucose (and resulting insulin) surge you get from the sweets.

• 2 cups oat flour (simply blend 2 cups oats in blender or food processor to make flour)
• 1 tsp baking soda
• 1/4 tsp sea salt
• 1 tsp ground cinnamon
• 1 tsp pumpkin pie spice (or just add nutmeg and clove in addition to the cinnamon)
• 1/2 cup almond butter
• 1/2 cup molasses
• 1/2 cup maple syrup
• 1-2 tbsps grated fresh ginger

Preheat oven to 350 F. Combine all dry ingredients and mix. Combine all wet ingredients and mix. Add wet ingredients to dry ingredients and mix well. Drop batter by heaping teaspoons onto greased cookie sheets. Bake for 10-12 minutes.

Other Ideas for Using Fresh Ginger:

• Add to stir-fries for an added kick to your everyday soy sauce
• Place a few sliced pieces in a mug and pour boiling water over it. Easy ginger tea for an upset stomach or pain!
• Add to your favorite pesto recipe for some added spice.
• Add to oatmeal or granola for a delicious and rejuvenating breakfast!
• Make a delicious peanut sauce with peanut butter, Braag's Liquid Aminos (or soy sauce or wheat-free tamari), honey, touch of water, and ginger.
• Add to your favorite smoothie recipe.
  

Healthy Breakfast--Healthy You

According to our natural circadian rhythm, morning is a time when we should feel most energized...but that is not the case for a lot of people. If you are feeling sluggish in the AM and are relying a bit too heavily on your morning coffee, try these recipes to give you a little "get up and go." Rather than relying on stimulants like coffee and sugar, aim for protein-rich breakfasts, which will stabilize blood sugar and keep you feeling full longer. Eating enough protein is crucial for maintaing a healthy body weight, optimizing energy levels, and maximizing cognition (ie. focus and memory).

All options are gluten-free and cow's dairy-free.

GOOD Options- If you just can't seem to fathom breakfast without cereal, here are some ideas to increase the nutritional value of your morning bowl of cereal:

• Top your cereal with ground nuts and seeds. See post on "Give You Child the Seed of Health" for more info. Ground flax is my favorite.
• Forgo cow's milk and substitute it with UNSWEETENED almond milk, soy milk, coconut milk, or hemp milk.
  
• Eat a hard-boiled egg on the side to increase the amount of protein you consume in the AM.

BETTER Options than your traiditonal bowl of sugary (ie. carbohydrate-laden) cereal:
Ground whole grain porridge is a simple, inexpensive, and healthy breakfast staple that can be cooked in 3-4 minutes just like cream-of-wheat or “farina”. It will keep in the fridge so consider making a few days worth ahead of time and just heat it up in the morning.

Ingredients:
-2 cups water OR coconut or almond milk (for a creamier cereal)
-½ cup unrefined whole grain such as buckwheat, brown rice, oat groats (whole or steel cut oats), quinoa, millet, or corn (polenta).
-Seasonings or protein additions (see below)

Directions
1. Grind the grain of your choice in a clean coffee grinder or strong blender until it’s the consistency of course flour (30-60 seconds). You can grind the grains fresh each day or grind a batch ahead of time and store in a jar in the fridge for 1 month. (For fun, experiment with combining different grains for different flavors!)
2. Boil water or milk substitute in small pot. Turn down heat to low until the water is just simmering.
3. Sprinkle the grain into the liquid while stirring briskly with a whisk.
Cover and let simmer for 3-5 minutes until thickened and well cooked. Stir occasionally to keep from sticking.

Note: Cooking time varies slightly with different grains. Some may need to simply be stirred into the boiling water and covered to let sit for a few minutes with the heat off, while others need a few minutes of simmering. Also, you may need a little less water for larger grains, like rice or barley, than smaller grains like quinoa. This is simply because the smaller grains pack more tightly into the measuring cup than the larger grains. You can adjust to your desired consistency by simply adding more water or ground grain at any point. A generally safe ratio is 1 part grain to 4-5 parts water.
Toppings for Whole Grain Porridge:

• Nuts- almonds, cashews, hazelnuts, walnuts
• Ground seeds- flax, pumpkin, sunflower
• Molasses, honey, maple syrup, butter, unsweetened coconut flakes
• Berries- raspberries, strawberries, blueberries (I keep frozen berries in my freezer year round for a quick and easy antioxidant boost)
• 2 tbsps hemp or whey protein powder
• Almond butter, cashew butter, peanut butter
• For a savory twist- try adding tofu, chicken sausage, tamari, Braags, nutritional yeast , or herbs

Eggs- Eggs are an EXCELLENT source of protein and a great option for breakfast. Here are some ideas for the incredible edible-

• Easy Goat Cheese and Pesto Frittata
• 2 hard-boiled
• A one or two free-range egg omelet with chopped scallions, spinach, spices, salt and pepper. Top with salsa.
• Spinach and Egg burrito- Scramble an egg with a cup of fresh spinach and a dash of almond milk. Add salt and pepper. Fill a brown rice tortilla or a corn torilla (both gluten free) with egg scambler. Top with salsa and avocado.

Smoothies- An easy and practical method of adding more protein to your diet.
Ingredients:
-8-12 oz unsweetened soy, hemp, coconut or almond milk

-2-4 tbsps of hemp or whey protein powder

-1/4 cup fresh or frozen berries (blueberries, strawberries, raspberries)-2 tbsps. ground seeds- flax, pumpkin or sunflower seeds

-3-4 tbsps of frozen spinach OR a handful of fresh greens, such as kale or spinach

-1 tbsp almond butter

Blend all ingredients in a blender. Add more milk if needed to reach desired consistency.

Fruit and Nut Butter- this is a great option for people on the go and for those who do not have a big appetite in the morning. Try an apple, banana topped with a couple tbsps of cashew, almond or peanut butter. Even better, top celery sticks with some nut butter.

Black Bean Brownies

If you and your family have a hankering for something sweet, You MUST try these. Including strange yet healthy items in baked goods/sweets and then knocking people's socks off when they taste it and you reveal the secret ingredient makes my day. It's the simple things in life! Take the decadent chocolate mousse of the gods, for example. Who would've thought that avocado in chocolate mousse could taste so good?!

The secret ingredient in these brownies is black beans. No longer are black beans just for rice and burritos. By including them in a brownie recipe, they add protein and fiber to a once nutrient-poor food. That means that they help to stabilize blood sugar. But don't get me wrong, these still include maple syrup, which is better than white, refined sugar, but your body still metabolizes it as sucrose or sugar. At least maple syrup is rich in trace minerals though... as opposed to its white sugar counterpart, which is devoid of any nutrients whatsoever.

And bonus- this recipe is GRAIN-FREE! That's good news for all of you who are trying to minimize your grain intake or for those who are gluten-sensitive.

Black Bean Brownies

• One 15-ounce can black beans, drained and rinsed well
• 3 organic eggs
  
• 3 tablespoons coconut oil or grape seed oil
• 1/2 cup maple syrup
  
• 1/2 cup unsweetened cocoa powder
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• Pinch salt
• 1/3 cup semi-sweet chocolate chips
  

1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.

2. Place the black beans in the bowl of a food processor and process until smooth and creamy. Add the eggs, oil, maple syrup, cocoa powder, vanilla extract, baking powder, and salt and process until smooth.

3. Pour the batter into the prepared pan. Add chocolate chips and mix them in well.

4. Bake approx. 20 minutes, or until a fork inserted in the center comes out clean. You don't want to over-bake these because they'll be dry. Pulling them out earlier makes them nice and moist.

Enjoy!