Mung Bean Fettucine

This is a recipe donated by a parent: All recipes welcome and I can add them to the website!

Boil a package of mung bean fettuccini. Melt 3-4 T soy free dairy free butter substitute.

Liquefy in blender: 1/2-3/4 c. Raw pine nuts
1/2 c. Almond milk
Salt, pepper, garlic or onion and Italian herbs to taste

Slowly add melted butter and blend to smooth and thickening. Place sauce back into saucepan and heat through until thickened. Don’t over heat. Serve over cooked mung bean noodles.

Natural Chef Gerd Pauli’s School Lunch recipes: Guacomole and Turkey Wraps

Natural Chef Gerd Pauli was a chef at schools to improve school lunches down in Texas. He recently moved to Kansas and would love to find another school to establish healthy school lunches again. If you are a parent or have connections with a school that you think might be interested. Please contact me at aesparham@kumc.edu.

Here are his simple, easy school lunch recipes for Guacomole with veggie sticks, and turkey wraps. Add a piece of fruit and even bean chips and nuts/seeds to add even more nutrients.

Guacamole:

Ingredients:
1 avocado
1 lemon
Salt/pepper
Diced Tomato

Prep:
Mix all ingredients with fork or blender and eat with veggie sticks, bean chips, or occasional tortilla chips.

Turkey wraps:

Ingredients:
6-8 oz deli meat – low sodium (preferable nitrate free)
One cucumber
Diced tomato

Prep: Wrap sliced cucumber and diced tomato in deli meat, may hold together with toothpick in container of choice.

Tips to keep your kid healthy this school year

Sleep:
Establish routine bedtimes for your child
School-aged children should be in bed, falling asleep by 9 pm
Shut off TV, ipad, video games 30 minutes prior to bedtime
Shut off any lights in the bedroom during sleep
(even small amounts of light can affect sleep cycle)
Get natural sunlight during the day (that means playing outside!)
Sleep in a tidy environment, no clutter – feng shui does work!

Physical Activity:
Exercise is Medicine! Good for immune function, metabolism, better sleep
Kids should be getting upwards of 90 minutes a day

Nutrition:
Food is Medicine! Food is the foundation of health
Less refined and processed carbs at every meal
(refined carbs includes: cereal, waffles, pancakes, potato chips, bagels, pasta, sandwich,etc..)
More healthy fats and healthy protein at every meal

Pumpkin Seed Quinoa Granola

Quinoa pumpkin seed granola:

Prep: Turn oven to Bake at 350 deg:

¾ cup rinsed quinoa (do not cook in water for this recipe)
½ cup pumpkin seeds
½ cup almonds or sunflower seeds
2/3 cup cranberries
¼ cup honey
2 heaping Tbsp of coconut oil

Prep:
Put rinsed quinoa, pumpkin seeds, almonds or sunflower seeds, cranberries in food processor. Then add the honey and coconut oil. Turn on food processor until seeds and cranberries chopped up. Place in glass baking dish (8 in or 9 in square/rectangular) and put in oven for approximately 25 minutes until golden. Then leave out to dry on parchment paper until cooled.

Eat with coconut or almond milk as granola cereal, or bring it with you as a snack!

Ketogenic Diet for Cancer

Diet modification is well known to prevent chronic disease and treat lifestyle-related diseases, including cancer.  Caloric restriction, intermittent fasting, and ketogenic diets are the more commonly exploited dietary therapies utilized by patients with cancer.  The ketogenic diet was initially utilized to help patients with severe seizure disorders in the 1920s, providing relief from intractable epilepsy (Wilder RM 1921). Recently, ketogenic diets have gained popularity among scientific community and healthcare consumers as a cancer treatment (Maroon et al. 2013)(Poff et al. 2013)(Abdelwahab et al. 2012)(Seyfried et al. 2012).

Ketogenic diets are described as high-fat, low-carbohydrate diets that have been found to starve cancer cells of metabolic fuel (Seyfried and Shelton 2010a). The strict regimen mimics the metabolic effects of starvation, as ketogenic diets decrease glucose and increase ketones in the blood. While healthy human cells can metabolize ketones for fuel, cancer cells cannot. They need GLUCOSE and GLUTAMINE to survive (Mathews et al. 2014)(Seyfried and Shelton 2010a).   Much of the scientific literature on ketogenic diets for cancer has been published for malignant glioblastoma, especially in the pediatric population (Chang, Olson, and Schwartz 2013; Maroon et al. 2013; Seyfried et al. 2011, 2012).

Individuals on a ketogenic diet are maintained on a “keto” ratio, most often between 1-2:1, described as grams of fat to combined grams of protein plus carbohydrates.  This keto ratio is lower in patients with cancer than the commonly prescribed ketogenic diets for epileptic patients, which is usually a 3-4:1 ratio (B. a Zupec-Kania and Spellman 2014). Individuals need to be followed closely by a physician and dietitian skilled in ketogenic diets due to nutrition and metabolic requirements while on a ketogenic diet.  Adverse effects include micronutrient deficiencies, hypoglycemia, metabolic acidosis, dehydration, constipation, kidney stones, pancreatitis, and weight loss and decreased growth (Williams et al. 2002)(Sampath A et al. 2007) (B. Zupec-Kania and Zupanc 2008).

Macadamia Cashew Coconut Protein Balls

This recipe shouldn’t take more than ten minutes total :)  Another great reason to use this recipe. 

Ingredients:

1. 1 cup of raw macadamias

2. 1 cup of raw cashews

3. 1/2 cup coconut flour

4. 1/2 cup candied ginger slices

5. 3 packets of stevia or 2-3 tbsp of honey/maple syrup

6. handful of Coconut flakes

 

Preparation:

Throw all ingredients in a food processor until all nuts blended. Roll into balls on coconut flakes on parchment paper and stick in the fridge and Voila!  

 

Creamy Cashew Chicken Chowder

Creamy Cashew Chicken Chowder

Ingredients
1 medium-large white or yellow onion, chopped
6-8 cloves garlic, chopped
1-1.5 teaspoons salt, divided (depending on whether broth is low-sodium and/or cashews are salted)
1 box (4 cups) of Chicken/Turkey/Vegetable Broth
2 chicken breasts, cubed
¾ to 1 cup almond milk
1 cup cashews (whole or chopped; salted or unsalted)
1 medium-2 small potatoes, cubed
1 bell pepper (any color), chopped
½ bunch broccoli, chopped
2 cups diced carrots or organic sweet corn (frozen or fresh)
Fresh ground black pepper, to taste.

Directions
1. On medium heat, sauté onion, garlic in a couple tablespoons of broth, and ½ teaspoon salt.
2. Add chicken breast and ½ teaspoon salt, and sauté until cooked on all exterior sides (may still be uncooked in the middle)
3. In a blender or (ideally) a Magic Bullet (or other single-serving blender), puree the almond milk and cashews until creamy
4. Add remainder of broth and almond/cashew blend, and bring the soup to a boil. Once boiling, turn down to simmer, add potatoes, and simmer for 20-25 minutes.
5. Add the bell pepper, broccoli and sweet corn and simmer for another 5-10 minutes, until broccoli is bright green and crisp-tender.
6. Optional: Add black pepper, if desired (1/4 – ½ teaspoon). May garnish with chopped parsley, if desired.

Recipe by Leigh Wagner, MS, RD

How to get your kid to eat KALE: Sweet Apple Walnut Kale

Sweet Apple Walnut Kale

Ingredients
1 bunch kale, washed and torn into bite-sized pieces
1 tablespoon organic butter or extra virgin olive oil
½ organic apple, very thinly sliced
1/3 cup walnuts, coarsely chopped
*Optional 1 tablespoon unrefined cane sugar or brown sugar (if you don’t use this, use more apple juice)
3-4 tablespoons apple juice or cider
1 tablespoon tamari
1 tablespoon unfiltered apple cider vinegar

Directions
1. Pull away kale leaves from the stems before washing. Wash carefully by filling your sink with cold water and submerging the greens. If the water has sediment, drain the sink and repeat. Tear leaves into bite-sized pieces.
2. Melt butter or heat olive in a large skillet over medium-low heat. Add apple and walnuts, and sauté for a few minutes. Sprinkle cane sugar over the apple and walnuts and stir so they are evenly coated. When apple is softened, add kale leaves and sauté over medium heat until leaves begin to turn brilliant green.
3. In a small bowl, combine juice and tamari. Pour into skillet. Cover tightly. Cook until leaves are tender, 5-7 minutes. Taste to check for doneness: greens should be tasty, not bitter; still green, not gray. Dress with vinegar before serving.

Recipe adapted by Leigh Wagner, MS, RD, LD from Feeding the Whole Family by Cynthia Lair. See blog: http://www.cookusinterruptus.com/

Vegetarian Chili with Portobello Mushrooms

Vegetable Chili with Portobello Mushrooms

 

Ingredients

3 tablespoons extra virgin olive oil or coconut oil, organic butter, ghee

1 medium red onion, chopped (Option: reserve some for topping prepared soup)

3 cloves garlic, chopped

2 Tablespoons chili powder

2 teaspoons ground cumin

1 poblano chile pepper, seeded and diced

2 portobello mushrooms, stemmed and chopped

2 cups frozen corn (preferably organic), thawed

2 14-ounce cans no-salt-added pinto beans

1 14-ounce can no-salt-added diced tomatoes

¾ teaspoon Sea salt, or to-taste (may use Herbamare* seasoning salt, if you have it)

½ teaspoon black pepper, or to-taste

Optional additions: Greek Yogurt, Diced Fresh Tomato and/or Cilantro

Optional: Serve with warmed corn, teff, rice tortillas

 

Directions

  1. Heat oil in large pot over medium heat. Add all but a few Tablespoons of the chopped red onion. Stir in garlic, chili powder and cumin and cook stirring occasionally, until the onion begins to soften, about 3 minutes.
  2. Add the poblano, mushrooms and corn and cook, stirring occasionally, until just tender, about 3 more minutes.
  3. Add beans, tomatoes, 1 ½ cups water and ¾ teaspoon salt or Herbamare & ½ teaspoon pepper.
  4. Bring to a boil then stir and reduce heat to medium. Simmer, stirring occasionally, until vegetables are tender and the chili thickens, about 20 minutes. If needed, adjust salt/pepper.
  5. Divide chili among bowls. Top with desired toppings

 

Recipe adapted by Leigh Wagner

 

*Herbamare is an herb blend created by Alfred Vogel who was a Swiss phytotherapist, nutritionist and writer. It’s sold at Whole Foods, online or other natural foods stores.