Category Archives: Recipes

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.

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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!

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/

Your kid will LOVE this!!! Coconut Whipped Cream

This recipe for coconut whipped cream takes less than 5 minutes and is a great addition to any kid’s breakfast, snack, or dessert as a healthy fat, especially for those kids who struggle with weight gain!!

Ingredient:

1. Pure coconut cream (I use Golden Star Coconut Milk, or Trader’s Joe Coconut Cream cans)
2. 2-3 tsp of vanilla extract
3. 2-3 packets of stevia or other sweetener of choice (2 tsp of maple syrup for example)

Preparation:

Put cold coconut cream (refrigerated for a few hours is best) in a mixer bowl, add vanilla, and sweetener and use a hand mixer to whip it up into cream.

Eat it with fruit, coconut flour pancakes, hot cocoa, protein smoothies/shakes, or just let your kid lick the bowl 😉

Coconut Flour Pancakes

Fluffy Coconut Flour Pancakes

 

Ingredients

4 eggs, room temperature

1-1.5 cups milk (organic, coconut, almond or other milk alternative)

2 teaspoons vanilla extract

1 tablespoon honey or a pinch/few drops stevia

½ cup coconut flour

1 teaspoon sea salt

Coconut oil or butter for frying

 

Directions 

  1. Preheat griddle or skillet over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey or stevia.
  2. In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated. May take some effort to mix, as it can be clumpy with the eggs and coconut flour combining.
  3. Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook on the 1st side for 2-3 minutes and/or until you see bubbles start to appear and stay open on the surface.

***Before flipping to the second side, you may sprinkle/press-in nuts, seeds, blueberries, dark chocolate chips, banana slices, dried fruit or other filling.

  1. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes or until golden brown on the 2nd side.
  2. Serve hot with almond butter or organic peanut butter, organic pasture butter, coconut oil, honey, syrup, or fruit.

Mean Green Pistachio Butter

pistachio butter

We always see peanut butter and now almond butter and occasional sun butter or chocolate hazelnut butter in the stores. Not many of us have seen pistachio butter! But it’s simple to make.

Ingredients:

1. De-shelled pistachios (this makes much more sense than trying to to do it one by one)

2. 2-3 tablespoons of water

Preparation:

1. Blend ingredients in a food processor until moist just like the consistency of other nut butters.

 

What do you eat this with?  You can top it on cucumbers, carrots, bell peppers. Even baked sweet potatoes and mashed cauliflower!

Ginger Cacao Coconut Protein Balls Recipe

ginger cacao coconut protein balls

These Ginger Cacao Coconut Protein Balls can be part of your daily breakfast with a healthy high-fat coconut protein smoothie (https://kuintegrativepediatrics.wordpress.com/2013/12/12/more-smoothies/)

Ingredients:

1. 1/2 cup cacao nibs or dark chocolate (72% and above)
2. 9 slices of crystallized ginger
3. 1/4 cup coconut butter (melted with coconut oil) or may use 1/4 cup almond flour/coconut flour
4. 1/3 cup sesame seeds
5. 1/3 cup sunflower seeds
6. 3/4 cup hazelnuts
7. 1/3 cup water
8. 1/4 cup coconut oil (melted)
9. 1/2-1 tsp cinnamon

Preparation:
1. This part is easy: Just throw all the seeds, nuts, chocolate, ginger into a food processor.
2. Then add the 1/3 cup water and cinnamon.
3. slightly melt the coconut butter and the coconut oil and add it in to food processor
4. Roll up into balls onto a piece of parchment paper and refrigerate for up to two hours prior to eating!!

Enjoy!

And PLEASE PLEASE Let me know if you have any suggestions or other protein balls that you would like to add to the recipe list!! I’d love to create new recipes and share them!

Teen Cooking Class: Mason Jar Salad Success!

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Teen Cooking Class was a success with a growing number of teens who love to cook and eat healthier foods!

The menu with recipes for the cooking class included a multitude of Mason Jar Salads:

1. Mediterranean Mason Jar Salad

 First add salad dressing in jar:

Ingredients:

Balsamic Vinaigrette:

  1. 3 tbsp balsamic vinaigrette
  2. 1/2 cup Olive oil
  3. 1 tbsp Dijon mustard or ½ tsp salt + ½ tsp pepper or 1 tsp herbamare

 Now, the veggies, protein, and carbs:

  1. ½-1 sliced cucumber
  2. 1/4-1/2 cup quinoa (see recipe below)
  3. Add several chopped slices of deli meat (salami/turkey meat or garbanzo beans/veggie “meat”)
  4. Add several sliced cherry tomatoes
  5. Add several sliced, pitted Kalamata olives
  6. Add a handful of pine nuts and chia seeds (for healthy dose of magnesium and Omega-3 fats)
  7. And lastly, add your Greens to fit in the jar

 

2. Fiesta Mason Salad Jar Recipe:

 Ingredients:

 Salad Dressing:

  1. 3 tbsp vegenaise (or mayo)
  2. Juice of 1/4 a lime
  3. 1 tsp chili powder
  4. 3/4 tbsp salsa

 Mason Jar Salad:

  1. ½ cup bell pepper
  2. ½ cup black beans
  3. ¼ cup quinoa  (see recipe below)
  4. Southwestern Chicken (can buy veggie protein strips or make your own southwestern chicken with chili powder/lime/salt)
  5. ½ cup diced tomatoes
  6. And your salad greens!!

 

3. Asian Thai Peanut Mason Jar Salad:

 Ingredients:

 Salad Dressing:

  1. Can buy any Thai peanut salad dressing or ginger sesame dressing

 Salad:

  1. 1/3 cup chopped carrots
  2.  1/3 cup diced cucumbers
  3. ½ diced bell pepper
  4. 1/3 cup edamame
  5. 1/3  – ½ cup Stir-fried Chicken
  6. ¼ cup peanuts, sunflower seeds, or almonds
  7. 2 tbsp chia seeds
  8. Mixed Greens

 

4. Berry Apple Chicken Salad

 Salad dressing: 

Balsamic Vinaigrette (see above)

 

Mason Jar Salad:

  1. 1/4 cup chopped cucumber
  2. 1/2 chopped red pepper
  3. 1/3 cup chopped celery
  4. ¼ cup cranberries, blueberries, currants, or raisins
  5. ¼ cup diced apple
  6. 1/3 cup chicken shredded and stirred with 2 heaping tbsp vegenaise
  7. Then, add your salad greens

This one is different because you don’t want nuts/seeds touching moist chicken to avoid soggy nuts/seeds

  1. At the end, add ¼-1/3 cup sunflower seeds

 

Quinoa Recipe:

 You can make quinoa ahead of time and use it in most of your mason jar salads as your complex carbohydrate!

 Ingredients:

  1. 1 cup of quinoa (there are different colored varieties)
  2. 2 cups water
  3. Sea salt, pepper to taste
  4. 2 tbsp olive oil or ghee (clarified butter)

 Preparation:

  1. Rinse the quinoa very well using a strainer
  2. Place well-rinsed quinoa with water and salt in a saucepan, cover and bring to a boil
  3. Turn the heat to low, keep covered and simmer for approx. 15 minutes
  4. When done, the quinoa will have a cute spiral tail

 

Fun fact:  Quinoa is from the Andean mountain regions of Peru, Chile, and Bolivia and was originally cultivated by the Incas

 

Stir-Fried Chicken:

 Ingredients:

  1. 1-2 chopped up Chicken breast (amount depends on if you want leftovers)
  2. ½ chopped yellow/white onion
  3. 2-3 tbsp coconut oil
  4. Stainless steel stir fry pan

 Preparation:

  1. Use separate cutting board for all uncooked meats to avoid contamination
  2. Make sure to wash your hands after handling chicken before touching other foods
  3. Bring 2 tbsp of coconut oil to melt on medium-high heat
  4. Add chopped onions until sautéed which means light brown color (tip: keep onions moving, so they don’t get charred)
  5. Add chopped up chicken breast, and stir every 2 minutes until golden brown on all sides (takes about 7-9 minutes)
  6. Add salt and pepper to taste (or other seasoning of your choice)

 

Stay tuned for our next cooking class that will include Paleo Baking of healthier versions of baked goods. We will also be using advice and the help of young teens whose passion is to BAKE!!!

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More Smoothies!!!

Here is a recipe list our dietitian, Randy Evans and I came up with when encouraging teens to make their own smoothies.  It contains all of your macronutrients, FAT (from full fat coconut milk), PROTEIN (protein powder and/or nut butter), and CARBS (FRUIT and VEGGIES).

Mango Smoothie

Ingredients

1 cup coconut milk

½ cup frozen mango

2 scoops Vanilla Protein Powder

Directions

Place all ingredients in blender and blend well.

Chocolate Peanut Butter Banana

Ingredients

1 cup coconut milk

2 scoops Chocolate Protein Powder

2 tablespoons natural peanut butter

1 frozen banana (Tip: Peel the banana, Slice, and place in freezer container and put in freezer)

1 tablespoon agave nectar or 1 stevia packet

Directions

Place all ingredients in blender and blend well.

Coco- Raspberry-Avocado Smoothie

Ingredients

1 cup coconut milk or 1 cup milk alternative (rice, almond, hemp, oat, hazelnut)

1 cup frozen raspberries

½ avocado

2 scoops of Chocolate Protein Powder

1 tablespoon agave nectar or 1 packet of stevia

Directions

Place all ingredients in blender and blend well.

ChocoBerry Green Smoothie

Ingredients

1 cup coconut milk

½ cup frozen berries

1 bunch of spinach

2 scoops of Chocolate Protein Powder

 

Directions

Blend all ingredients in a blender. Serve in a chilled glass with a straw and enjoy. For thinner consistency, increase coconut milk.