Kid-Friendly Sauces

Tuesday, February 21, 2012

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

Wednesday, February 15, 2012


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)

Monday, February 13, 2012

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

Monday, February 6, 2012

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!

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