The Mommy Chef

Favorite Warm Weather Snacks

2010-03-22T17:58:00.000-07:00

In Arizona, we have already seemed to bypass spring and headed directly into summer! Due to the recent warm up, it really got me thinking about delicious, cool you off snacks that will hit the spot, but also help fulfill some daily nutritional requirements. Here are some of my family's favorites.

1. Frozen Fruit: Grapes and Blueberries are our favorites! Just wash and pop into the freezer for a yummy and healthy treat. I am surprised my 4 year old isn't blue from all of the frozen blueberries he eats!
*If you have very young children, these can be a choking hazard. Please take the proper precautions.

2. Healthy Popsicles: These can really be anything you dream up from a simple frozen orange juice to more elaborate concoctions like Apple-Beet-Carrot! Yum!
Go here for some ideas.

3. Stonyfield Farms Organic YoKids Squeezers. It is organic yogurt in a tube that has less sugar and icky stuff kids don't need than your average brands. At only 60 calories, kids will get a sweet treat with 10% of their calcium and Vitamin D needs! These are yummy just as they are or you can freeze them for an extra special treat.

4. All Fruit Smoothies: These are fun and easy to make at home, not to mention so much cheaper than buying at the specialty smoothie stores. Even better than saving money? You know exactly what's in it! Here's a link to one of our faves!

5. Cool dips: When the kids want something a little less sweet and more substantial, try serving homemade salsa and whole grain baked chips. Or try my white bean dip with homemade pita chips and a plateful of fresh cut veggies. It's full of flavor and fiber!

Changes and Unexpected Blessings

2010-03-04T15:26:00.000-08:00

Hi All! I have gotten many emails wondering where in the world I have been and if I am coming back. The short answer is that I have been entangled in lots of life changes and yes, I will be returning soon.

I recently became a card carrying member of the working moms club, so there has been many adjustments that come along with that considering my 4 year old has only ever known a stay at home mommy. Nannies, new schools, crazy schedule and a brand new pregnancy. Yes, ladies, I am officially 3 months pregnant. In fact, life has been so crazy lately, that I didn't even notice until I was really late. Explains alot about being so tired I can sleep standing up, feeling like my insides are trying to turn themselves inside out and why tears seem to be my standard response to simple daily challenges. Nevermind that I have been home doing the mommy thing for 4 years and now is when my next little blessing is deciding to grace our presence! Oh the irony...

Now that I am starting to get a better handle on life's new realities, I am ready to get back to sharing my tips in the kitchen and would LOVE to hear yours! We all know that all moms work super hard to take care of their families, but working mothers have a major time constraint in the kitchen(at least I am finding that is a big challenge for me). I can use all the help I can get(and I am sure their are others like me), so please, please, please, comment and tell me what your tips and tricks are to delivering healthy meals to your family even when you barely have time for sandwiches between laundry and checking homework!

I will start: I cut up produce when it get it and store it into containers in the refrigerator. At mealtime(or when I pack my son's lunch for school)I can just grab what I need to make a salad or a side of fruit and know that my family is still getting the nutrition they need, even if I am gone 10 hours a day!

Blackberry Cream Cheese French Toast Casserole

2009-12-24T10:33:00.000-08:00

So what does my family eat for breakfast on Christmas morning you ask? Well, we start off with a spinach smoothie, add to that some delicious egg white omelets and nitrate free turkey bacon. Delish, right? Just kidding! I usually make some variation of a french toast casserole and good old fashioned, thick cut Tuscan bacon from my favorite butcher shop ever, The Pork Shop in Queen Creek, Arizona. While I advocate eating healthy all year long, it doesn't do any harm to indulge a bit for special occasions and my Blackberry Cream Cheese French Toast Casserole is just the way to do it! The best part is that it can be made ahead and refrigerated the night before to bake off in the morning while all of Santa's treasures are being discovered. So if you are ready to indulge your family's taste buds with sweet juicy blackberries, creamy cheese, rich vanilla and refreshingly bright essence of orange...take a peak at my recipe below. Merry Christmas!

1 day old baguette cut into 1" chunks
6 large eggs*
1 1/2 cups milk(do not use skim, use 2% or whole)*
3 TBS. melted unsalted butter
1/4 C. sugar +1 tsp.
1 tsp. cinnamon
2 tsp. vanilla
Zest of one orange(or not if you don't like it)
1 pint blackberries
6 oz. cream cheese

*occasionally, the baguette will seem a little more dry than usual. You can add an additional egg and 1/2 cup of milk if necessary.

Preheat oven to 325 degrees. Spray an 8X11 baking dish with non-stick cooking spray and fill with bread cubes. In a bowl, whisk together milk, eggs, vanilla, sugar, cinnamon and orange zest. Pour over top of the bread and lightly press down to make sure it soaks into all of the pieces. Top with berries and chunks of cream cheese. Pour melted butter over the top and sprinkle with the remaining sugar. Bake uncovered for about an hour or until set. Let rest 10-15 minutes before serving(unless you really don't like who you are eating with!) Serve with warm real maple syrup and enjoy!

Serves many.

Amy's Nana's Spiced Pecans

2009-12-06T10:14:00.000-08:00

These are, in a word, scrumptious! My friend, Amy, shared her recipe with me and I loved them so much I wanted to share them with all of you. Crunchy, sweet, salty, roasted, nutty goodness ready for the holiday season. Perfect to give as gifts to friends, family, teachers and anyone else you think is extra special. Just be sure to keep a batch for yourself at home. With only a 1/4 cup of sugar per 3 cup batch, the kids can have a special snack without blowing their daily sugar budget. These are delicious alone or as a topping for pumpkin pancakes(just add 1/2 C. canned pumpkin puree and 1-2 tsp. pumpkin pie spice to your favorite pancake batter) or Greek yogurt. Happy holidays from my kitchen to yours!

1 egg white
1 TBS. water
3 C. Pecan halves
1/4 C. sugar
1/2 tsp. salt
1/2 tsp. cloves*
1/2 tsp. nutmeg*
1/2 tsp. cinnamon*

*I used 2 tsp. pumpkin pie spice which also has ground ginger. Delicious! You could also add 1/4 tsp(or more) cayenne pepper to add a little spice to the season.

Preheat oven to 300 degrees. Lightly coat a cookie sheet with non-stick spray or with aluminum foil. Combine spices and sugar in a small bowl and set aside. In a bowl, lightly beat egg white and water together. Add in nuts to coat. Then pour spiced sugar over the top and toss to coat evenly. Spread on the cookie sheet in an even layer and bake for 30 minutes. Stir once or twice while cooking to dry evenly. While warm, spread roasted nuts on a sheet of wax paper to cool.

Mommy's Secret Weapon--Revealed!

2009-11-17T10:48:00.000-08:00

As a parent, you can't leave the house without being fully prepared for anything to come your way, even if it is just for a quick trip to the grocery store. I remember the days when I would check and recheck Jack's diaper bag to make sure I could handle ANY emergency. Diapers and wipes, check. Change of clothes, clean bib and burp cloth, check. Bottles, teethers, rattles-check, check and check. When he was old enough to eat snacks on the go, things got a little trickier. I have always been super careful about what I feed him and being in a hurry didn't qualify as an excuse to give him something less than healthful, but let's face it. It is hard to find a huge array of nutritious items that will keep well in your diaper bag without refrigeration(which doesn't last long in AZ) that will also satisfy your child without making a HUGE mess! Well, the answer to this is Just Tomatoes freeze dried fruits and veggies! I have been giving these to Jack since he was about a year old and now we are coming up on his 4th birthday and I am still never without these snacks for days on the go. Our favorites are the strawberries and bananas. These fruit and veggie snacks are sweet and crunchy and have absolutely no salt, sugar, or preservatives of any kind. They make it easy to make sure your child gets all the nutrition they need even when you can't be at home at snack or meal time. Just Tomatoes now offers conventionally grown or organic versions of their products. I purchase mine at Sprouts locally, but most health food stores stock them regularly. WARNING: Highly Addictive!

Shrek Soup

2009-11-08T13:53:00.000-08:00

When I was a little girl, my mother used to make this soup. She called it Spinach and Broccoli Soup, but since my little boy doesn't want anything to do with broccoli, I had to give it a new name and puree it to hide the evidence. It worked and the soup was a hit! This soup is a nutritional powerhouse full of fiber and antioxidants that will keep your sweet little ogres healthy during cold and flu season. I like to serve it with grilled ham and cheese or on salad night in little coffee cups.

3 green onions, chopped
3 Tbs. butter
10 oz. frozen chopped spinach, defrosted
10 oz. frozen broccoli spears, defrosted
24 oz. chicken stock
3 Tbs. flour
1 chicken bouillon cube
Pinch red pepper flakes
Pinch freshly grated nutmeg(or more to taste)
1/2 C. half and half
salt and pepper to taste

Saute green onion in butter until soft, but not browned. Add a bit of salt and pepper and mix well. Add other veggies, stock and bouillon cube. Cover and simmer for 5-8 minutes until heated through. Sprinkle with flour and stir well. Add half and half, nutmeg, pepper flakes and salt and pepper to taste. Allow to simmer 3-5 more minutes. Add to blender or food processor and blend until fairly smooth. Serves 6.

You can even serve with a little parmigiano reggiano or other cheese to suit your taste.

A Thanksgiving Classic

2009-11-07T08:05:00.000-08:00

While this isn't a typical Mommy Chef recipe, I wanted to share my closely guarded Sweet Potato Casserole recipe with all of you for the upcoming Thanksgiving holiday. It is a sweet and lightly spiced concoction of heavenly sweet potatoes and toasted pecans in lieu of your typical burned marshmallows. When it bakes up, it puffs slightly giving it a souffle-life appearance and texture. Seriously, this is so good, you can skip the pie and offer it as dessert! Just remember to cool for several minutes after it comes out of the oven so you don't light your guests up...literally! Happy Thanksgiving from my family to yours.

Sweet Potato Casserole
3 C. mashed sweet potato(bake, cool and then peel)
1 C. brown sugar
2 eggs, beaten
1 tsp. vanilla
1/2 C. milk
1/2 C. melted butter
1 tsp. cinnamon
1/2 freshly grated nutmeg seed
OR 1 1/2 tsp. pumpkin pie spice

Topping
1/2 C. brown sugar
1/3 C. all purpose flour
1/3 C. melted butter
1/2 tsp. cinnamon
1 C. chopped pecans

Preheat oven to 350. In a small bowl, combine the topping ingredients and set aside. Then in a large bowl, combine all of the casserole ingredients and beat until smooth. Pour into a greased casserole dish and top with the nut mixture. Bake for 35-45 minutes until puffed and set and nuts are lightly toastedd. Serves many.

Mmmmm...Pot Roast!

2009-10-22T10:13:00.000-07:00

Just in time for fall! I love making pot roast. It takes very little energy since the oven does all the work and it tastes like you have been slaving all day long. It is also a great opportunity to include extra veggies in your family's diet since they taste extra yummy covered in a simply pan gravy! This recipe is adapted from one that Emeril makes(so you know it is good!) and we love it so much that I don't deviate from the program....EVER! The best part about it is the simplicity of it and you can be as versatile as you like with the veggies you include, although we find that root vegetables are the most popular in our home. So if you like meat that is so tender it simply falls apart and melts in your mouth, simply mouthwatering gravy and perfectly roasted seasonal veggies then this is the recipe for you. It is perfect for Sunday dinner or any time you want a big plate of love!

1 4-5lb. chuck roast
2 Tbs. olive oil
1 large onion, thinly sliced
3-4 large carrots, cut into 2" chunks
1-2 lbs. of potatoes or other root veggies, cut into 2"chunks
2 stalks of celery, 2"s chunks
1 bay leaf
1 14.5oz. can of tomatoes(diced, whole with juice, or crushed)
1 bottle of beer(seriously, don't skip it, the alcohol cooks out)
1 14.5 oz can beef broth, separated
2 Tbs. all purpose flour
4-5 large cloves garlic, cracked and peeled
Sea salt and pepper

Preheat oven to 500 degrees.
In a heavy saute pan, heat olive oil to nearly smoking. Meanwhile, generously salt and pepper the outside of your roast. Add to hot pan and brown well on all sides to lock in the flavor and moisture. Put roast into large roasting pan and place veggies and garlic all around the roast. Pour in 1 Cup of the broth(reserve the rest for gravy), the tomatoes,beer and bay leaf. Cover and put into the oven at 500 for 30 minutes. Then turn the heat down and cook for another 21/2-3 hours depending on size. Roast should be easy to shred when it is done.

Remove the meat from the pan and let it rest. Pour veggies and pan juices through a colander to pour juices into the same pan you browned the roast in. Set heat to medium high and bring to a simmer. Add in the remaining broth(and more if you want additional gravy) and sprinkle with the flour. Whisk until smooth and until thickened, about 3-5 minutes. Salt and pepper to taste. Serve roast with veggies and a portion of gravy. Mmmmm.....

Note: You can leave out the potatoes and serve over mashed potatoes, or our favorite, parmesan polenta for a little different take on it! Enjoy.

Honey Lime BBQ Chicken

2009-09-29T16:14:00.000-07:00

I know I have mentioned that I really love Eating Well magazine. I even have several of their magazine covers framed in my kitchen that I have gotten scores of compliments on over the years. Recently, I discovered the yummiest recipe for bbq chicken(Eating Well's recipe pictured) that is not only easy and healthful, but super flavorful which is the most important thing to my boys. The honey and lime provide a sweet, tart and deliciously sticky glaze that turns any humble piece of chicken into a culinary treat. We like this recipe best using boneless chicken thighs. Try it and I promise you will want to eat it over and over again. Sometimes, I even make extra sauce and serve it with stir-fried veggies over brown rice. Delish!

6 tablespoons honey
6 tablespoons reduced-sodium soy sauce
2 teaspoons freshly grated lime zest
6 tablespoons lime juice
1 teaspoon crushed red pepper (optional-we usually leave this one out)
6-8 boneless, skinless chicken thighs

Whisk marinade together to combine and pour into a gallon zip lock bag. Add chicken and gently massage marinade around it. Turn the bag occasionally and marinate for no more than 2 hours or the chicken can become stringy and spongy in texture from the acid.

Start your charcoal grill with the briquets on one side of the grill. When the grill is at medium heat(you can hold your hand above it for 5 count), place chicken on the unheated side of the grill and close the lid. Meanwhile, pour remaining marinade into a saucepan and reduce for about 8-10 minutes until thickened. Baste chicken a couple of times while on the grill. Grill for about 15-20 minutes(until chicken is still moist, but not pick in the middle), moving around the grill a bit to make sure each piece is cooked through.

Serve with my Mexican Street Corn and some buttered green beans to round out your meal. Serves 4-6.

No Recipe Required

2009-09-16T11:59:00.000-07:00

Mashed potatoes are a staple in the American household and why shouldn't they be? They are inexpensive and easy to make. They are SUPER duper yummy and creamy and they go with nearly anything you can put on a plate at dinner time. One way to up the ante the next time you bless your family with a steaming helping of buttery mashed potatoes, why not include a bit of cauliflower? Cauliflower is a cruciferous vegetable like broccoli, kale and cabbage which contain loads of cancer-fighting properties, but unlike the others, it's milky white color makes it a perfect stowaway in mashed potatoes. It also contains huge amounts of vitamin C(1 Cup is 91% of an adult's RDA) folate, fiber and the list continues! The next time you make your taters, throw in about half as much cauliflower and make as usual. You will thank me and your kids who have declared war against this crunchy white veggie won't even know they cavorted with the enemy.

Mashed Potato-flower
Potatoes(cubed)
1/2 as much Cauliflower(cut into florets)
butter
milk or greek yogurt
salt and pepper
Parmeggiano reggiano or other cheese(optional)

I boil the cauliflower right along with the potatoes until everything is a little more than fork tender. Mash, mix or use a food processor to get your desired texture while adding in milk or yogurt, butter and salt and pepper. We like ours with a helping of parm cheese to give it a little bite and some extra calcium. Enjoy!

Maple Cinnamon Applesauce

2009-08-31T20:44:00.001-07:00

The other day I was reading a current issue of Eating Well Magazine. It is my favorite food mag with its simple, healthy recipes and gorgeous photographs. This month's issue had a feature on apples complete with a recipe for homemade Maple Cinnamon Applesauce. After coming home from the co-op with about 20 apples, I decided to give it a try. A few tweaks later, the most delicious applesauce I have ever tasted was born! Pairing sweet, juicy apples with crisp, tart apples creates the most tantalizing taste coupled with the natural rich sweetness of REAL maple syrup...Aunt Jemima need not apply. A serving of applesauce is loaded with fiber, vitamin C and antioxidants. The maple syrup adds a good dose of manganese and zinc which are known for their immune boosting power! Serve it up alone or with some Greek yogurt for a sweet, healthy treat.

8-10 apples(mix of sweet and tart apples for best flavor)
2 TBS. maple syrup
2 TBS. lemon juice
1/2 tsp. cinnamon
1/2 C. water(more as needed for consistency)

Peel and core apples. Slice into 1" chunks and combine with water and lemon juice in a medium pot. Bring to a boil and then simmer for about 30-40 minutes until apples are tender and mashable. Remove from heat. Using a potato masher, smash apples to the consistency you like(we like ours a little chunky) and then add in maple syrup and cinnamon. Delish!

Clif Kid Organic Z Bars

2009-08-29T12:52:00.000-07:00

On a recent trip to Sprouts, I discovered the new(or at least new to our family) Clif Kid Organic Z Bars. I have one word for you....Delicious! We bought a few bars to sample(peanut butter was our favorite) and were impressed with the flavor, texture and ingredients. I love that they use organic ingredients and leave out the yucky stuff like MSG, trans fats and high fructose corn syrup. Like many of you, I don't always have the time to make everything homemade and when we are on the run, I like to have a couple portable snacks to keep me from reaching for less healthy options for my son in a pinch. I think these would make a great addition to the lunch box OR as a rejuvenating snack after soccer practice. The best part was that they were only $.59 a piece. Not bad considering most snack bars tend to cost double that amount, not to mention they aren't organic and are absolutely loaded with sugar and other things you don't want your kids eating.

Nutty Banana Bread

2009-08-28T15:00:00.000-07:00

I LOVE to bake with my son, Jack. He's 3.5, so anything he can do to feel big and important is pretty high on his list. Unfortunately, my camera was charging until the bread was finished or you would have been impressed with pictures of his banana smooshing skills! Anyways, back to the bread. This is absolutely the BEST banana bread. My family goes through this pretty fast. We love it toasted with butter for breakfast or if you really want to be decadent, I make french toast with it. YUM! This recipe calls for a lot of bananas, Omega 3 rich eggs and walnuts and sunflower seeds for vitamin E. Don't they look pretty sprinkled on top?

1 C. all purpose flour
3/4 C. whole wheat flour
1/4 C. wheat germ
1 tsp. baking soda
1/2-3/4 C. smashed walnuts
1/4 tsp. salt
1/3 C. butter or canola oil(butter tastes better)
1/2 C. packed brown sugar
2 eggs(free range, organic eggs are higher in Omega 3 fatty acids)
2 1/3 C. overripe mashed bananas(kids love squishing these up by hand)
1 tsp. cinnamon
1/2 tsp. freshly grated nutmeg
1 tsp. vanilla
raw sunflower seeds(amount depends on whether you make lg/sm loaves or muffins)

Preheat oven to 350. Grease loaf pan or muffin pan. Combine dry ingredients in a large bowl, then add in walnuts. In another bowl, cream butter/oil with sugar and then add in the remaining wet ingredients. Combine well. Next, pour wet ingredients into dry ingredient bowl and gently fold together until just combined. Be careful NOT to overmix. Add batter into greased pan and sprinkle with raw sunflower seeds.

Large loaf pan: 60-65 min
Small loaves or muffins: 25-30 min

Test with a toothpick to test for doneness(is that a word?) It should come out clean.

Banana Ice Cream Treat

2009-08-25T15:07:00.000-07:00

My son absolutely LOVES bananas, so we go through a lot of them each week. One of his favorite ways to enjoy them is Banana Ice Cream. Now, I know what you are thinking...banana icecream doesn't sound like the healthiest thing on the menu. Ice cream is a great "treat", but you can serve this version any time you want and your kids will thank you for it. Bananas are rich in potassium and are so sweet and creamy that no extra sugar is needed for this recipe. If you decide to add some dark chocolate chips and toasted walnuts, you can pretend you are indulging in Ben and Jerry's Chunky Monkey(my personal fave) without any of the guilt!

1 frozen banana
1-2 TBS. milk
dark chocolate chips(optional)
toasted chopped walnuts(optional)

Take your banana out of the freezer and let it sit for a minute or two. Then, throw it in the blender(I use the Vitamix 5000 and it is worth every penny!) or food processor if your blender isn't super powerful. Add milk in by the tablespoon until the banana is broken down and combined, but not too slushy...remember this is supposed to be like ice cream! Mix in or top "ice cream" with walnuts and chocolate and serve. Serves 1.

20 Healthy Snack Ideas

2009-08-20T09:06:00.000-07:00

We had a discussion recently in my forum to talk about the kinds of healthy snacks your kids love best. Most moms agreed that fruits, yogurt and crackers of all kinds are what they usually reach for to feed their little (and BIG) ones when tummies start rumbling. One of my favorite snacks posted was from Allyson at Musings of Allyson: wife and mommy. She posted a recipe for Honey Milk Balls and now I am going to share it with you! Stop by my forum and add your favorites to the list!

Honey Milk Balls
1/2 C. honey(local is best since it also helps control allergies)
1/2 C. peanut butter
1 C. dry milk solids
1 C. dry rolled oats

Knead all ingredients until well-mixed. Shape into small balls and chill for best result. Doesn't that sound delicious?

Fruit skewers with yogurt dip

Apple Sandwiches(Parent's magazine): Slice apples across to make round circles. Use a mini cookie cutter or knife to cut out seeds. Spread with nut butter and a dab of jam. Put 2 slices together and serve. So cute and yummy!(pictured)

Veggie sticks with hummus, white bean or avocado dip

Mini pizzas made with ezekiel bread or pita

Ezekiel or spelt bread spread with almond butter and sliced banana

Fruit smoothies(100% juice, frozen fruit and fresh spinach)

Yogurt parfaits

Mini sandwiches(egg, tuna, or chicken made with canola mayo)

Steel cut oatmeal with milk, butter, walnuts, raisins and strawberries

Organic(no sugar added) canned baked beans with ak mak crackers for dipping

Trailmix: walnuts, pumpkin seeds, sunflower seeds, dried fruit, mini dark choc chips and low sugar granola

Nitrate-free deli turkey rollups with cheese sticks in the middle

Avocado toast

Cottage cheese with fruit

Mini bean and cheese burritos(stir flaxmeal into beans)

Edamame pods and fruit

Veggie cream cheese(finely chop veggies and mix with cream cheese) on top of crackers, pita bread, toast, etc.

Black bean quesadillas with guacamole

Whole grain pasta salad with cold chicken cubes, parmesan cheese, italian dressing, chopped veggies and olives

Healthy mini muffins

Fun ways to make old snacks new:
-let the children make their own snack
-make fruit fun, instead of sliced fruit, serve melon balls or fruit on a stick with dip
-sandwiches: use different types of bread like pita, whole grain slices, tortillas, etc.
-never underestimate the power of dip: serve low fat ranch, mashed avocado, cream cheese, nut butters thinned with canola oil for veggie dips

Oldies...But Goodies!

2009-08-18T09:29:00.000-07:00

Time for another round of Oldies...But Goodies brought to you by my friends over at Fort Thompson. This my FAVORITE salad and since it is still blazing hot out here, I thought it would be a great one to rerun for all of you to enjoy. Whether you are trying to stay cool and want something refreshing for dinner or the kids are back in school and you are finding yourself without a lot of time for cooking, this salad fits the bill. Enjoy and Happy Tuesday!

BBQ Chicken Chopped Salad

Occasionally, when my son and I are out at the mall, we like to stop at California Pizza Kitchen for lunch. When we do, we share a bowl of their split pea soup(so good and so far I haven't been able to replicate it!) and a BBQ Chicken Chopped Salad. It's a pretty healthy and flavorful meal and I love that my 3 year old will scarf down every morsel of this salad. Here is my take on this salad, the dressing is a little different, but it tastes great! So simple and most everything can be prepared ahead, so for those week night dinners when there is never enough time, this recipe is for you! Keep in mind, you can use more or less of any item, add something new, etc., it's super versatile!

1/2 head romaine lettuce, chopped
1/2 head iceberg lettuce, chopped
1 14 oz. can black beans, drained and rinsed
1 14 oz. can no salt corn, drained
1 avocado, chopped into chunks
1 tomato, chopped
1 small jicama,peeled and chopped
2 TBS. cilantro, chopped
1 lb. grilled chicken breasts, chopped
1/2 C. shredded jack cheese
3 corn tortillas, thinly sliced and fried(optional)

Dressing
1/2 C. light ranch
1/4 C. bbq sauce

In a small bowl, combine ranch and bbq sauce and set aside. Combine lettuce, corn, beans, cilantro, cheese and jicama in a large bowl. Pour dressing over top and toss to coat. Arrange salad on plates and top with tomato, avocado, chicken and tortilla strips. Serves 4-6.

Ever tried jicama?: You will LOVE it! It's crunchy, slightly sweet and starchy and tastes somewhere between a potato and an apple. Plus, it's high in Vitamin C and FIBER! Try it with dip to spice up your crudite platter

Lentil Tacos

2009-08-14T19:21:00.000-07:00

Mmmmm...lentil tacos! I know lentils don't seem the likeliest taco material, but man are they good. My beautiful sister, April, gave me this idea and a rough recipe to work with. After a few tweeks, my family has been requesting these over and over! One of the things I like most is that the texture of the cooked lentils combined with mexican seasonings is so much like ground beef it's amazing AND so much better for you. This recipe is a great one to include in your regular rotation for those nights when you want to go vegetarian without missing the meat! The tacos are also gluten free , so those of you on a restricted diet will love it. Besides being super healthy,lentils are quick cooking unlike many other beans and legumes, so dinner can be ready in a hurry. Packed with fiber, protein, B vitamins,iron and folate, these tiny powerhouses will provide your family with tons of energy to keep them going!

1 C. dried lentils(any color), rinsed
1 Tbs. Olive oil
1 medium yellow onion, finely diced
1 Tbs. chili powder
1/2 tsp. mexican oregano(you can use regular if that is all you have)
1 Tbs. ground cumin
1 tsp. ground coriander
2 garlic cloves, minced
2 1/2 C. Chicken stock OR vegetable stock for vegetarian version
2 Tbs. flaxmeal
1 Tbs. wheat germ
1 1/2 C. of your favorite salsa
salt and pepper to taste
12 corn tortillas

Toppings
Jack cheese
avocado slices
greek yogurt or sour cream
tomatoes
spinach leaves
purple cabbage
shredded carrots
salsa

In a large skillet, heat olive oil and saute onions and garlic for a couple minutes until tender. Then add lentils, cumin, coriander, oregano and chili powder. Stir to combine. Next, add stock, bring to a simmer and cover for 25-30 or until lentils are tender. Remove the lid and let it continue to cook for an additional 5 minutes or until more of the liquid is absorbed. Stir in wheat germ, flax, salsa until combined.

Meanwhile, gently heat corn tortillas in the microwave or oven. Fill each tortilla with 1/4 to 1/3 cup of the lentils. Top with your favorite veggies, cheese and salsa and enjoy! Makes 12 tacos.

P.S. if you have leftovers, the lentils freeze well or you can eat them in a quesadilla. We enjoyed them the next day for lunch.

Oldies...But Goodies!

2009-08-11T18:11:00.000-07:00

My friends over at Fort Thompson are hosting a blog carnival this week called "Oldies, but goodies" especially designed to share some of your favorite old posts, or recipes in my case, that some of your newer readers may have missed! Here's mine, a recipe for White Bean Dip.

Let me just say, this dip is so good you will want to put in on EVERYTHING! I found this on a recipe site and altered it a bit for taste. Serve it with homemade wheat pita chips and a variety of veggies that your children enjoy. We like it with cauliflower, carrots, red pepper, broccoli and asparagus best. It's tasty, full of good fats, fiber, protein and anitoxidants. And moms-it's figure friendly!

White Bean Dip
1 14 oz can white beans, rinsed and drained
1 large clove of garlic, chopped
Small handful of italian parsley, chopped
Juice of one lemon
1/4 C. Olive oil(up to 1/3 cup if it seems like it needs more)
salt and pepper to taste

Combine all ingredients in a heavy duty blender or food processor and blend until smooth and creamy. Serves 4-6.

Pita Chips
Whole wheat pita cut into wedges(I use 1/2 to 1 per person served)
olive oil spray
salt and pepper
dried oregano, rosemary or thyme

Preheat oven to 350. Spray baking sheet lightly and layer pita triangles in a flat layer. Spray tops with olive oil and sprinkle with salt, pepper and herbs. Bake until lightly browned and crisp, about 7-10min.

This makes a great appetizer that keeps well in the fridge for a couple of days or a nice snack/lunch alternative. I have even stuffed a pita with some dip and cucumber, spinach leaves, tomato slices and sprouts. Very yummy!

Favorite Snacks

2009-08-11T14:00:00.001-07:00

Hello All! I just got back from picking my 3 year old up from his first day of preschool and, of course, his favorite part of the day was snack time. They served the usual goldfish crackers that he loves and I don't buy!LOL! I am honored to say that the director of his school has enlisted my help to revamp their snack list this year. How cool is that?! I have finished my snack list and plan to post it here for all of you who may want a couple more ideas in your arsenal too. Before I do that, inquiring minds want to know what your kids favorite healthy snacks are! So, come on over and visit me in my Community Soup discussion forum and put in your two cents. I would love to feature some of your best ideas with a shoutout to you and your awesome, must read blog! Visit me, share your ideas! I dare ya!

Honeydew you want a popsicle?

2009-08-07T16:17:00.000-07:00

It has been a busy week. When my 3 year old realized that Mommy ran out of homemade frozen treats, it wasn't a pretty sight. With not much to work with, this sweet and juicy pop was born! Now, I am not usually a huge fan of honeydew, but combined with tart limes and plump blueberries it is surprisingly delicious. This popsicle provides a ton of immune boosting Vitamin C which is perfect for kids heading back into the school year. My son's favorite part was that it was green AND blue, his two favorite colors. Make some for your kids this weekend and you will be everyone's favorite mom!

1 ripe honeydew melon, cut into chunks
2 Tbs. agave syrup*
Juice of 2 limes
1 C. blueberries

In a blender, combine melon, lime juice and agave syrup. Blend until smooth and then pour into popsicle molds until they are about 3/4 full. Drop several blueberries into each mold and use a butter knife to push them down throughout the melon puree. Freeze and enjoy! Makes 6-10 depending on the size of your molds.

*Agave syrup comes from the agave plant in Mexico. It is twice as sweet as sugar, but it has a lower glycemic index than sugar does, so it is easier on your blood sugar. Many people use a simple syrup(sugar and water) when adding sweetener to homemade popsicles, but this eliminates that extra step!

Scrambled Noodles

2009-08-05T16:00:00.000-07:00

Hello my fellow Mommy Chefs! The other day I was watching a program on the Foodnetwork called The Best Thing I Ever Ate. This particular edition was about breakfast foods that celebrity chefs on the network adore. This dish was SO strange that I had to try to replicate it to see what all the fuss was about! Know what? It was a hit! My son flipped for it and has been asking for it ever since. I used whole wheat pasta with wheat germ to make it a little healthier and punched up the freshness with some freshly chopped Italian parsley which also lends some extra vitamin C. This dish would also be good with some chopped fresh spinach or asparagus if you want to take it a little further and serve it for lunch or dinner. Give it a try, you may just enjoy it!
P.S. I served it with a fruit salad made with berries, cantaloupe and kiwi! Colorful and so so yummy!

I often get asked about using Parmigiano Reggiano cheese. The reasons I use it are many. So here is my laundry list of why you can feel good about consuming this cheese regularly!
1. The taste of the REAL thing cannot be replaced by imitators. Yes, it can be pricier, but you only need a bit to make a big impression.
2. It is very easy to digest due to the aging process, so makes it easier for children and the elderly to absorb it's nutrients.
3. It is a GREAT source of calcium(it takes about 5 quarts of milk to make 1 lb of cheese) and protein. In fact, 3.5oz. of this cheese is the nutritional equivalent of 10 oz of beef!
4. Excellent source of Vitamin A, B2, B6, B12 and has a lower fat content than any other cheese except Mozzerella.
5. My favorite: It's versatile! I use it in eggs dishes, pasta, cold salads, etc.

8oz. whole wheat spaghetti, fettucine or linguine cooked al dente
4 eggs(organic/free range eggs are high in Omega 3 fatty acids), lightly beaten
1 Tbs. butter
1 Tbs. olive oil
1/2 C. parmegiano reggiano(freshly grated)+ extra for sprinkling
2 cloves fresh garlic, minced
2-3 Tbs. Italian parsley, chopped
1 Tbs. wheat germ
salt and pepper to taste

Heat olive oil and butter in a large skillet over medium heat. Drop garlic into the oil and saute lightly for 2 minutes. Add in pasta and wheat germ, stir into oil and then add in the eggs. Use a slotted spoon made for pasta(looks like a claw with holes in it)and continually moved pasta and eggs around to combine as the eggs cook. Just before the eggs are finished cooking, add in cheese and parsley and make sure to completely mix into the pasta/egg mixture. Salt and pepper to taste. Sprinkle with a bit of cheese after it is plated up!

Serves about 4.

Blueberry-Ricotta Pancakes

2009-08-02T11:34:00.000-07:00

Sundays are perfect for special family breakfasts. Because we love pancakes in our house, I am always looking for new ways to make them that are not only healthy, but super yummy! I have been experimenting with this recipe for a while now and my tasting panel(my favorite boys) have assured me that this is the winner! These pancakes are even more filling that your traditional pancakes due to the addition of the creamy, slightly sweet ricotta cheese. Ricotta cheese is high in calcium and protein and will help keep the blood sugar in little bodies from spinning out of control on a syrup overdose! Serve these with extra blueberries for a boost of illness fighting antioxidants and a berry special taste!

3/4 C. Bob's Red Mill 10 grain pancake mix
3/4 C. low fat buttermilk*
1 Tbs. sugar
3/4 C. ricotta cheese
2 eggs, separated
1 tsp. vanilla extract
2 Tbs. wheat germ
1/4 tsp. freshly grated nutmeg
1 C. fresh or frozen blueberries(if you using frozen, do not thaw before using)
Zest of one lemon

*if you don't have buttermilk, combine milk with 1 tablespoon lemon juice and let sit for about 5 minutes before using.

Preheat oven to keep warm.

In a large bowl, combine pancake mix, nutmeg,wheat germ and sugar. In a medium bowl, mix egg yolks, milk, vanilla, lemon zest and ricotta cheese until just combined. Pour wet ingredients into dry and combine being careful not to overmix. In a mixer, whip egg whites until they hold their peaks. Lightly, fold egg whites into pancake mix.

Heat a griddle to medium/medium high and pour pancake mix onto it in generous 1/3 cup amounts. Top with blueberries while cooking. When the pancake starts to bubble on top and the edges appear to be dry, flip the pancake to complete cooking for a couple more minutes.

Place pancakes on a cookie sheet and keep warm in the oven until completed. Serve with butter and REAL maple syrup for a delicious treat!

Tip: Make an extra batch for busy mornings. Cool remaining pancakes completely and store in a freezer bag between sheets of wax paper. Reheat in the oven, microwave or even your toaster for a quick and nutritious breakfast on the go!

Popeye Rice

2009-07-28T18:37:00.000-07:00

Popeye Rice is a big time favorite with my son, Jack. He could absolutely LIVE on rice of any kind, but this recipe takes the cake! Rice can be a great(and easy) way to get your children to eat truly whole grains without the struggle. For this recipe, I mix brown and wild rice to give a mix of nutrients and textures that are truly palate pleasing! Wild rice(actually an aquatic seed grass)is super high in folic acid and is a great source of fiber, B vitamins, niacin and zinc. The addition of spinach and onions adds loads of flavor and increases the nutritional profile with tons of vitamins(A, C, E and K), minerals(chromium and manganese) and antioxidants. My son loves that we call it "Popeye" rice and shows me how BIG his muscles are after eating it! My husband loves that it tastes like a particular brand of boxed rice without all the preservatives.

1/2 C. brown rice
1/2 C. wild rice
1 14.5 Oz. can fat-free, low sodium chicken stock + enough water to make 2 1/4 Cups liquid
1 low sodium chicken boullion cube
1/2 large yellow onion, chopped
2 C. chopped baby spinach
1 Tbs. olive oil
2 Tbs. freshly grated parmegianno reggiano cheese
salt and pepper to taste

Bring stock, water and boullion to boil and add rice. Cover and reduce to a simmer for 45-1 hr until liquid is absorbed and rice is tender. Meanwhile, heat olive oil and add in onions. Saute until golden and add in the chopped spinach. Continue to saute until spinach is wilted. When rice is complete, combine with veggie mixture, parm cheese and salt and pepper. Serves 4-6.

A special cake for Papa

2009-07-27T21:54:00.000-07:00

Since I write a recipe blog, I thought I should include a photo of my son doing something food related for this week's blog hop. This photo was taken last Christmas while my budding chef helped me make a special birthday cake for his Papa. I know what you are thinking....your family eats cake? Well, of course we do and this one didn't even have any flax or pureed vegetables! It also did not have any eggs in it, so no child was at risk for salmonella during the making of the cake:) The recipe you ask...a family secret lovingly passed to me from my friend, Amy, so I am afraid I can't share it.

Green Chili Chicken

2009-07-24T15:27:00.000-07:00

Ok, so I was reviewing my most recent posts and I have discovered that I have been carrying on a love affair with Mexican-inspired cuisine! Well, I must add another item to the list and I know that you will just LOVE it. Not only is it healthy, but man is it versatile! The best part is that I used a crockpot, so once you do the 10 minutes work of prep, you can take your fabulous self out of the kitchen to do something so much more fun than preparing dinner.

2 lbs. chicken breast tenders, tendon removed
1 16 oz. jar of 505 Southwest green chili sauce(whichever heat you prefer, we used mild so Jack would eat it too)
1 large yellow onion, chopped
2 cloves garlic, chopped
1 Cup low sodium chicken stock
4 Tbs. olive oil, divided
1 Tbs. ground cumin
1 tsp. ground coriander
salt and pepper to taste

Brown chicken tenders in 2 Tbs. olive oil and add to crockpot. Then, saute onions and garlic in remaining olive oil and add in cumin and coriander to combine. Add the veggies to the crockpot and cover with 505 sauce and chicken stock. Stir to combine and set crockpot to low and let cook for 6-8 hours until the chicken shreds easily. Add salt and pepper to taste.

Serving suggestions*:
-Use whole grain tortillas and make green chili burritos with all the fixings.
-Easy, flavorful quesadillas served with a side of pineapple with a squeeze of lime.
-Mexican Chicken Salad: Serve chicken on a bed of greens, cabbage, shredded carrots, whole pinto beans, tomatoes, avocado and ranch dressing mixed with salsa for a spicy change to your standard ranch.
-Tacos
-Enchilada filling

*You may want to strain off a bit of the liquid when using it with a tortilla for burritos, tacos or enchiladas. Or you could strain off the liquid and combine with a bit of cornstarch to thicken the sauce and recombine it.

Seriously, your family will think you are a genius for picking up take out, but you will know you are a genius for making this super simple and deliciously healthy chicken!

Enjoy!

The All New Blog Frog is Live!

2009-07-23T18:05:00.000-07:00

Just had to tell you all how excited I am about The Blog Frog and all of it's new features! It is an AMAZING way to make your blog social and reach out to other bloggers just like you. If you are a blog stalker like me, then you will love being able to interact with bloggers that you follow OR host conversations in your very own forum! Check it out, join our ranks and let's get to know eachother! You can visit my forum here to tell me what you think of the new forum! As a Blog Frog community leader, I can't wait to hear what you think about our new and improved site!

Tricks of the Trade

2009-07-23T10:07:00.000-07:00

Last week I posted a topic in my Blog Frog discussion forum about ways to get extra nutrition into your children. Tara from Banks Blab wrote that she incorporated spinach, yes SPINACH, into her family's smoothies! First I thought, what a GREAT idea and then I thought, Hey, why didn't I think of that! In my fridge you will find a variety of greens from spinach to beet greens to swiss chard and I am always trying to find new ways to incorporate these vitamin and antioxidant rich foods into our diet. My 3 year old loves smoothies and we drink them often, so I decided to give the greens a try. Know what? It was fabulous! I used swiss chard and it was delicious and Tara was right, you can barely taste it. My whole family enjoyed it and Jack was eager for seconds. Give it a try, you might be pleasantly surprised! Depending on the fruits you use in your smoothie, it may change to a brilliant green. If the color isn't going over well with the kids, try adding a 1-1.5 cups of blueberries to the mix and it will be a rich, eye pleasing purple that kids love! You can also use smoothies to make popsicles, so make an extra batch and freeze for a delicious and super healthy treat.

Here is the combination that seemed to work best in my house:

1.5 Cups orange juice(I like calcium fortified juice)
1 Cup fresh strawberries
1 frozen banana
1.5 Cups of frozen wild blueberries
1 Cup swiss chard or spinach, packed
1 TBS. flaxmeal

Blend until smooth and enjoy! I serve with eggs, whole grain toast smeared with almond butter. D-E-Licious!

Serves 4.

What are your "tricks of the trade?" Visit my forum and tell me about it! If I choose your healthy trick, I will feature you and your blog on this site!

Favorite Recipe-With A Twist

2009-07-21T07:41:00.000-07:00

Today we were asked to submit a recipe for the blog hop. I LOVE this recipe because the flavor is so amazing, you won't believe it's healthy! Besides, who doesn't LOVE Mexican food? What's not to love? As many of you know, I get amazing organic produce from our local co-op. Well, I have been receiving tons of beautiful rainbow swiss chard and needed to figure out what to do with it so that my little guy will eat it. Generally, we eat alot of greens in soups, but I was looking for something a little more creative. Ok, back to swiss chard. If it isn't something you are familiar with, let me give you a brief description. Chard has beautiful, dark green, fan-like leaves on crunchy stalks that can be white, yellow, red or pink. It belongs to the same family as spinach and beets and when cooked has a similar flavor. *Swiss chard is truly a nutritional all star with excellent marks for its concentrations of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss chard also emerges as a very good or good source of copper, calcium, vitamin B2, vitamin B6, protein, phosphorus, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.*
*source:whfoods.com
What are the benefits to my family's health you ask? Well, let's put it this way. There is so much to say, I have included a link here! Another benefit to this meal is that it is enviromentally friendly. Try to incorporate a couple of vegetarian meals a week into your family's diet to promote health, reduce your carbon footprint and be kinder to your bank account.

Southwestern Veggie Enchiladas
12 corn tortillas
4 oz. jack cheese, shredded
2-3 potatoes(depending on size), peeled and cubed
1 bunch swiss chard, leaves and stalks trimmed and diced
1/2 medium onion, diced
2 cloves of garlic, diced
2 TBS. canola oil plus more for for cooking tortillas
8 oz. crimini mushrooms(you can use whatever you like, but I like the meaty texture of these)
1 16 0z. jar of tomatillo salsa(whatever heat level your family is comfortable with)
1/4 tsp. coriander
1/4 tsp. cumin
Light sour cream to garnish

Preheat oven to 350. Put 2 TBS. canola oil into a frying pan and heat until nearly smoking. Add potatoes and cook on med heat until potatoes are lightly browned and tender. Add a bit of salt and pepper and sprinkle with the cumin and coriander just before they are done. Remove to a bowl and set aside.

In the same frying pan, add another TBS of oil if necessary and add in onions, mushrooms and garlic and cook about 4 minutes until the onions are translucent. Add in swiss chard and some salt and pepper. Cook until the chard has wilted completely and its stems are tender. Mix with potatoes and about 1/3 of the cheese.

In another shallow frying pan, add an inch or so of oil and bring it up to med high heat. Lightly fry each tortilla on each side for about 30 sec and then set on paper towels to drain off excess oil.

Pour about 1/2 cup of the salsa on the bottom of your baking dish. Take each tortilla and fill with a couple tablespoons of the mixture and place in the dish with the seam side down. When you have all of the enchiladas rolled and in the pan, cover with remaining salsa and sprinkle with the cheese. Bake until the cheese is melted and starting to get lightly browned. Serve with sour cream!

Serves 4-6

Look Mom! Flying Saucers!

2009-07-20T13:20:00.000-07:00

One of our favorite quick lunches to make are Flying Saucers a.k.a. tosadas. They are easy to make, nutritious and a fun departure from the standard lunchtime sandwich fare. This version is completely vegetarian, but you could use chicken or beef instead of the beans if you are feeling extra ambitious! I personally love to use a can of good quality vegetarian refried beans because it is SO easy to add wheat germ and flaxmeal to it and the kids don't say, "Hey Mom, what are these brown flakes in here!" This meal provides whole grains, protein, fiber, healthy fats and TONS of much needed vitamins and minerals.

6 corn tortillas(or you can use store bought shells)
1 14.5 oz can of vegetarian fat-free refried beans
1/2 Cup milk
1/2 Cup of mild/medium salsa
1 TBS. of flaxmeal and wheatgerm(each)
Canola oil

Topping suggestions:
salsa
cheese
avocado slices
tomato
shredded carrots
shredded lettuce or cabbage
plain yogurt instead of sour cream
olives
pepper slices

In a medium sauce pan, combine beans, flax, wheat germ, milk and salsa and heat until bubbly. In a frying pan, add in some canola oil and fry each shell a couple minutes on each side until crisp(normally, I wouldn't advocate frying, but this is the best way to make a crispy shell).

Top each tosada shell with beans, cheese and whichever remaining toppings you choose! Serves 2 adults and 2 children.

Snackimals- A New Favorite Animal Cracker

2009-07-17T15:56:00.000-07:00

As you know, I can be particular about what my son eats. It is very important to me that he eats as cleanly as possible, but let's face it, he's a kid. He needs yummy treats every now and again. I recently found the Snackimals brand animal cookies by Barbara's Bakery(barbarasbakery.com) in California. Not only are they made from organic ingredients and are low in sugar, but they have zero trans fats, artificial colors or preservatives. And did I mention that they are SO yummy? Since too much of good thing isn't good...maybe I should hide these little babies from myself! Our faves? Try the vanilla and chocolate chip flavors. Want some for yourself? Try your local health food store or the health section of major grocery chains. Share your family's favorite healthy snacks here.

This week at Sprouts

2009-07-17T09:26:00.001-07:00

I am getting ready to do a little shopping at my favorite grocery store, Sprouts. As I was making my list and checking out their grocery flyer online, I noticed some phenomenal deals this week! Here is a list of what I think are some of the best buys offered.

Ezekiel bread $2.99
Fresh blueberries $.99/pint
Sprouts Cage-free eggs 2dzn for $4
Bing Cherries $.99/lb.
Whole Cashews in the bulk bin $3.99/lb.
Wild Caught Swordfish $8.99/lb(If you are pregnant or have very young children, I would skip this one since swordfish tends to have a lot of heavy metals, but would be fine for others eaten sparingly)

Happy Shopping!

Chicken Lollipops

2009-07-16T19:00:00.000-07:00

Kids love chicken nuggets, but often they are filled with too many bad fats, sodium and preservatives. The solution? Make your own and make it fun! They don't take a lot of time and the results are delicious. Add a popsicle stick(make sure to soak them for 30 min prior to use) and voila, chicken lollipops! I have even made these for playdates before in bite size chunks cooked onto toothpicks for tiny fingers. This year they will be served at my son's Dinosaur birthday party and will be transformed into "Stegosaurus Lollipops!" These chicken lollipops help fulfill your growing child's need for protein, selenium and B vitamins. The crust is made with whole grain cereal, flaxmeal and wheat germ, so you know the kids are getting what they need while they get what they want! Serve them with lots of different sauces for dipping and let the kids dig in.

1 Cup crushed cereal(I used Cascadian Farms Organic multigrain cereal.)
1/2 Cup wheat germ
1/4 Cup flaxmeal
1/2 Cup finely grated parmesan cheese
1 tsp. dried thyme
1 tsp. salt
1/2 tsp. pepper
2 eggs, beaten
1 Cup whole wheat flour
2 lbs. chicken tenders

Preheat oven to 375. Spray 2 cookie sheets with non-stick cooking spray and set aside. Thread each piece of chicken with a popsicle stick. In a gallon ziploc, combine crushed cereal, wheat germ, flax, salt, pepper, thyme and cheese and shake until combined. Pour out onto a shallow plate. Beat eggs and put on a plate. Pour flour onto another plate and then set up your breading station. First dip each skewered tender in flour, then egg and then the cereal mixture. Set on the greased cookie trays and bake for about 12 minutes on each side until cooked through and browned.

If you make your chicken into bite-sized pieces, adjust cooking time accordingly.

Serves 8 or enjoy leftovers for lunch!

Mmmm...Tropical Popsicles!

2009-07-15T14:29:00.000-07:00

Ok, it's hot out here in the boonies of the Arizona desert. About 113 degrees HOT! There are only so many ways to keep cool during this time of year and most of them are indoors. But if you do venture outside, make sure you are armed with a batch of these fruity, creamy and oh so refreshing popsicles! Pineapple, bananas, coconut and lime are a perfect marriage of tongue tickling flavors and because these popsicles are homemade you don't have to worry about preservatives, food coloring or excess amounts of sugar(your kids are already sweet enough)! The best part? They are super inexpensive to make...about $1 a batch as opposed to spending $4 a box for the all fruit bars at the supermarket. Now all you need is an umbrella and an ocean breeze! Tell me about your family's favorite popsicle recipe at my Community Soup forum here.

1 Cup pineapple chunks(if you use canned, be sure it is no added sugar and packed in juice instead of syrup)
1/2 Cup pineapple juice
1/4-1/2 shredded unsweetened coconut depending on how much you like coconut OR 1/4 tsp. coconut extract
1 ripe banana
Juice of one lime

Throw all of the ingredients into a blender and blend until smooth. Pour into popsicle molds and freeze. Enjoy!

Meatloaf

2009-07-13T19:55:00.000-07:00

Meatloaf is a standard American staple in comfort food. It is also a great opportunity to include a few veggies into your child's diet without creating a big fuss. Plus, with the addition of the sweet and tangy sauce, you can't miss! Want to make this even more fun? Use a mini muffin tin and make kid-sized "meat muffins*!" You can serve them at lunch time with some carrots and dip! Use super lean(pasture raised, organic if you can)ground beef and help fulfill your family's daily requirements for protein, B12, B6, zinc, selenium AND iron! This went so fast tonight, I forgot to take a picture.

Meatloaf:
1 lb. super lean ground beef
2 eggs
3/4 Cup whole wheat bread crumbs
1 tsp salt(I use sea salt)
1/2 tsp freshly black pepper
1 small onion, grated
2 garlic cloves, minced
1/2 Cup red bell pepper, chopped( you could also use green peppers or carrots)

Sauce:
1/3 Cup light brown sugar
1 tsp. mustard powder
1/2 Cup low sugar/sodium ketchup
black pepper

Preheat oven to 350. Spray a loaf pan with olive oil or canola oil cooking spray.
Sauce: combine all ingredients and set aside.

In a large bowl, combine all of the meatloaf ingredients with your hands. Place in the loaf pan and shape evenly. Bake for 45 min. and then pour sauce over top and bake for 15 more minutes.

*you can also put into a muffin tin and bake for about 20 minutes.

Serves about 8.

Super Ripe Bananas

2009-07-10T10:08:00.000-07:00

Overripe Bananas? You may have a few sitting on counter right now. Don't throw them out! Bananas are natures candy bar satisfying your sweet tooth and providing your body with loads of healthy potassium, fiber and vitamin B6. The potassium can help soothe your tummy when morning sickness hits or help balance electrolytes when your child has had a bought of the stomach flu. At any rate, even overripe bananas can be useful. Here are my top 3 favorite ways to use them up!

1. Smoothies! Who doesn't like a smoothie? Great way to increase the fruit and veggies content of your family's diet, but buying frozen fruit can be expensive. Just peel your over ripe bananas and store them in the freezer for future use. They make smoothies thick and creamy and you don't need to add extra ice. Try this combination:

1 frozen banana
2 C. orange juice
1 Cup frozen wild blueberries
1 Cup fresh strawberries

Blend and serve. Serves about 4.

2. Banana Pancakes: smash up that ripe banana with a fork and add to your pancake batter. They are so sweet and yummy, you really don't even need syrup. Try the breakfast tab to the right for a Banana Bread Pancake recipe.

3. Banana Muffins: make a healthy muffin with your bananas. They add SO much sweetness without having to add too much extra sugar. Under the muffin tab, you will find a recipe for Blueberry Banana muffins that have been a family and playdate favorite.

Happy Cooking!

10 Minute Huevos Rancheros

2009-07-09T20:22:00.000-07:00

This is a great meal to make when you don't have alot of time or are running low on groceries since the ingredient list is all familiar items most people already have on hand. I have been making huevos rancheros for years, but my original recipe takes a bit more time and requires more ingredients. I found this one in an issue of Eating Well magazine and only made slight alterations to it. It's easy to make, oh so tasty and literally takes LESS THAN 10 MINUTES start to finish! What could be better than that? Plus, farm fresh eggs are a great source of protein, choline and omega 3's(if they are organic free range), beans are high in fiber and avocado gives your little ones a healthy dose of good fats. Serve these with a berry medley for breakfast or dinner!

6 eggs
6 corn tortillas
1 can pinto beans, rinsed and drained
1/2 C. mild/med. green salsa, plus extra for topping if you choose
6 TBS. shredded cheese(cheddar or jack are great)
1 avocado, thinly sliced
cumin and coriander
non-stick olive cooking spray

Set your oven to broil. In a bowl, combine rinsed/drained beans with salsa and sprinkle lightly with cumin and coriander. On a cookie sheet, lay out the tortillas in a single layer and spray with cooking spray. Top each tortilla with a 6th of the bean mix and a tablespoon of cheese. Place under the broiler until cheese is melted and bubbly and the the tortilla is crisping up around the edges. Meanwhile, cook eggs until they are over medium*. Place tortillas with beans and cheese on a plate, top with an egg and a couple slices of avocado. Top with extra salsa if you like. Serves 2 adults and 2 children.

*if your children are very young or do not like over medium eggs, you can cook them over hard or scramble them if you choose.

Eggceptional!

2009-07-01T17:31:00.000-07:00

I love hunting for wonderful local foods for my family. Bountiful baskets, local farms and their markets or growing your own backyard garden are all wonderful places to start. There are so many offerings from apples to freshly baked bread to organic free range beef. I know it is easier to march right down to your local supermarket chain and purchase what you need, so you probably think I have just lost my mind by encouraging you to look for local finds. Well, here are a couple things that may change your mind!

1. Be a friend to the environment: Locally produced foods require fewer fossil fuels to reach your kitchen table and many are organic and do not use harmful pesticides that can harm the Earth and our bodies.

2. Support your local economy: By supporting your local farmers, you are putting nearly 90% of your money back into the economy and making it possible for a family that farms in an environmentally-conscious way to continue to serve their community.

3. Buying local and organic/free range creates a favorable supply and demand: When demand goes up, more farmers will be encouraged to farm this way making more local foods available which will also decrease consumer costs. Think of it this way...local organic food is kind of like a new tv, the first additions tend to be more costly, but when demand creates the need for increased supply, the cost of production becomes cheaper and so does the end product. Ask your local grocer to carry more locally produced products. Squeaky wheel gets the grease!

4. Access to fresher foods: Did you know the average carrot has to travel over 1800 miles to reach your table? In that amount of time, the vitamins and minerals in that carrot are beginning to degrade meaning that you have to eat more to get the same benefit. Can you imagine telling your 3 year old that he/she has to eat another carrot to get what they need?

5. Teaching opportunity for your children: These days people are very detached from understanding where their food comes from. I started a garden(that isn't doing great by the way!) so that my son see where food comes from. He helps me water, pull weeds and harvest veggies(we have tons of arugula and zucchini right now). He is filled with a sense of pride and eats his veggies more willingly because he knows he helped grow them.

The reason I am off on this local tangent is because I don't like paying the high price of free range organic eggs at the grocery store($3.50-$5/dzn), so after discussing it with a friend of mine(Hi Miss Amy!)we went on Craigslist.com and searched for local eggs! I found a family that produces more than they can eat and so now I can buy what I need each week farm fresh for $2.25/dzn. I just saved my family alot of money and we can enjoy fresher healthier eggs(much higher in Omega 3's than regular eggs). If you have never had a fresh egg, I challenge you to try one. You will be hooked!

Homemade Granola

2009-07-01T15:44:00.000-07:00

I have always loved granola and most kids can't resist it, but often times it is LOADED with too much sugar. However, with a few modifications, granola can be a healthy whole grain snack chocked full of vitamins, minerals and good fats that will keep your little daredevils primed with energy. Plus, store bought granola is expensive and can contain additives that kids don't need!

2 1/2 C. Old Fashioned Oatmeal
1 C. unsweetened shredded coconut
1/4 C. raw sesame seeds
1/2 C. raw sunflower seeds
3/4 C. raw whole almonds
1/4 C. wheat germ
1/4 C. flaxmeal
4 TBS. unsalted butter
1/2 C. honey
1 tsp. pumpkin pie spice(cinnamon, cloves, ginger and nutmeg)
1 C. mixed no sugar added dried fruit pieces(or whatever dried fruit your child likes)
2 tsp. vanilla

Preheat oven to 300. On a 9X13 cookie sheet, combine oats, coconut, wheat germ, flax, sunflower and sesame seeds and almonds. Toast for 20 min. stirring occasionally. While the dry ingredients are toasting, combine honey, pumpkin pie spice and butter in a sauce pan and simmer on low. When pan comes out of the oven , pour dried fruit and vanilla into the sauce and stir to combine. Put toasted oats into a large bowl and pour honey mixture over the top. Stir to combine. Spray a glass 9X13 baking dish with non-stick cooking spray and dump in the granola. Press down evenly and return to the oven for 20 min. Remove and let cool. Keep in an airtight gallon ziplock or plastic container for up to one week. Makes about 6 cups.

You will NOT believe how delicious this is! Try it with a little milk for breakfast or on top of greek yogurt for a yummy snack.

Mexican Street Corn

2009-06-29T16:24:00.001-07:00

Have I actually had this on the "streets" of Mexico, no, but it is my family's favorite way to enjoy corn. Start with sweet, juicy, summer corn, add creamy canola based mayo, salty parmesan cheese and a squeeze of a tart lime and you have a party in your mouth. The best part? Kids LOVE corn, so this is sure to be a home run! In addition to the flavor factor, corn is loaded with antioxidants, B vitamins to promote lung and brain health and tons of fiber! Corn also serves a dual purpose as a vegetable AND a whole grain. Pretty nifty, huh? Sorry to be so corny(pun intended).

4 ears of summer corn
2 TBS. light canola based mayo
1/3 C. finely shredded parmegiano reggiano cheese
1 lime, quartered
cayenne pepper or chili powder

Preheat oven to 350 and start coals in BBQ(or heat gas grill a few min before corn is done). Place whole ears of corn with husks and silk intact directly on the oven shelf. Bake about 20-30 min until corn is tender and then remove corn from oven to cool for handling. After the corn has cooled a bit, pull back the husks and tie in a knot on the end making a handle, then remove and discard the silk. Place corn on the grill and cook until slightly blistered all over. Lightly coat each ear of corn with the mayo, sprinkle with cheese and cayenne or chili powder. Serve with a lime wedge for squeezing.

Serves 4 watering mouths. Enjoy!

BountifulBaskets.Org-Revisted

2009-06-27T08:11:00.000-07:00

As you know, I have been a faithful supporter of the local co-op organization, Bountifulbaskets.Org. I love Wednesday nights when I go online to purchase what I know will be fantastically fresh, delicious, seasonal and ORGANIC produce for my family to enjoy for the week! No matter how late I am up on Friday night, I am up bright and early Saturday mornings to drag my sleep starved self out to the pool yard near my home to pick up the weeks offerings. I bring home a large wicker laundry basket(yes, wicker is still in...right?)full of a rainbow of vitamins and minerals and smile like an idiot showing my husband this week's bounty...I am always amazed at how much beautiful produce I get for just $25! What is wrong with this picture?? Well, on the surface, nothing. However, this experience is only available to me...you...US every other week! Please please please support the co-op by volunteering and purchasing organic when it is available. Please please please tell the administrators and site facillitators that we want beautifully fresh, seasonal, pesticide free organic produce EVERY WEEK! Ok, now I can go on with my Saturday. Just had to say my peace....

What? You don't participate with BountifulBaskets.org!? Go to there site now and experience organic produce nirvana!

Italian Chicken Burgers

2009-06-23T19:10:00.000-07:00

My garden isn't doing so great this year, but it is producing more zucchini and arugula than we can eat! To keep my family from going on strike, I needed to figure out how to use the zucchini in a new way. I have been experimenting with chicken burgers after seeing a recipe on the foodnetwork that looked tasty. It includes mayo, garlic and rosemary which gives it an incredible taste and lots of moisture, but they kept falling apart. My solution? Adding finely shredded zucchini! I was wondering what that would do to the texture, but the result was FABULOUS and HEALTHY! And my family is benefitting from extra veggies cleverly hidden away adding Vitamins A&C, plenty of fiber, folate and even some omega 3's! So liven up your summer by adding a new, healthier burger to your family's menu.

Italian Chicken Burgers
1 lb. ground chicken breast
3/4 C. canola based mayo
2 garlic cloves, minced
1 TBS. fresh rosemary, finely chopped
1/2 C. finely grated zuccchini(about 1 small/med)
1/4 tsp. salt and freshly ground pepper
olive oil
4 whole grain buns
1 large handful baby arugula leaves(or you can use regular lettuce/spinach if you don't have or like arugula)

In a small bowl, combine mayo, garlic, rosemary and salt and pepper. In another bowl, mix 1/2 of the mayo mixture and zucchini into the ground chicken. Use your hands to combine well and shape into 4 patties. Heat an indoor grill or skillet until nearly smoking and then turn down to med heat. Grease pan liberally with olive oil and place the burgers on the grill. Cook them about 6-8 min on each side until cooked through and golden brown.

Split the buns and put a little bit of the remaining mayo on each bun top and place on the grill until the bun browns and is slightly crispy.

Place burgers on the buns and top with the rest of the mayo mix and arugula leaves!

Serves 4-6(small children can split burgers since they are fairly substantial)

Serve with homemade sweet potato fries and a tossed salad.

Save Money, Eat Well!

2009-06-20T13:36:00.000-07:00

For all my fellow Arizonan's(and anywhere else you are lucky enough to have a Sprouts!)there were great deals to be had today at Sprouts. Here are a few of my favorite purchases:

Organic Milk(96oz)2 for $6
bulk bin Steel Cut Oats 2lbs for a $1(this will feed a family of 4 so many times, I can't even tell you!)
Wild Caught Halibut $5.99/lb....this my friends is almost unheard of!
Wild Caught Salmon $8.99/lb....get your Omega 3s!
Raw Almonds(bulk bin)$3.99/lb...a great healthy snack

Of course, anyone who shops there also knows they have great prices for produce and many other products of the healthier persuasion. See...you can eat well even on a budget! Happy Shopping!

Berry Yummy

2009-06-14T20:28:00.000-07:00

The other day I was watching Giada DeLaurentiis on the Food Network. She made this gorgeous dessert with silky ricotta cheese, citrus and berries that just screamed summer to me. The best part is that altering it just a bit makes it a tad more healthy and just as delicious! Another bonus is pairing the sweet berry sauce with ricotta lowers the effect sugar has on the body and the blood sugar remains stable. This dessert packs a powerful punch of protein, calcium and antioxidants!

Berry Yummy Ricotta Sundaes

berry sauce:

Juice of one orange
Juice of one lemon
1/2 tsp. vanilla
1/3 C. sugar
8 large strawberries, quartered
1/2 C. raspberries
1/2 C. blueberries

Put the juice of the orange and lemon into a sauce pan and add sugar and fruit. Let it come to a bubble and simmer for a few minutes. Stir in vanilla and remove from heat.

ricotta cream:
1 15oz. container good quality whole milk ricotta cheese(don't skimp here because it really affects the taste)
1 tsp. vanilla
1-2 TBS. honey depending on how sweet you want it. You can also use sugar or agave syrup.
Zest of one orange
Zest of one lemon

2 TBS. toasted almond slivers(reserve for topping)

Combine all ingredients in a bowl and refrigerate until ready to use.

To serve: Divide the ricotta mixture among 4 dessert dishes and top with equal amounts of the berry sauce. Sprinkle with toasted almond slivers. Delish! Serves 4

Salad Night

2009-06-09T13:20:00.000-07:00

When I was a kid, my mom would do salad night quite often. One of the things I liked best about dinner on those nights were the choices. Providing a child with lots of choice at mealtime isn't always realistic, but on salad night, it can be a treat...a very nutritious one. Little kids love to be in control and want to make their own choices, but unfortunately being able to choose is not always an option. On salad night, however, the options/choices can be limitless and encourage your child to make healthy food choices without a fight. For example, they may not "choose" to add crunchy green broccoli to their salad, but may "choose" ripe red tomatoes instead. Gradually, this trick will broaden your child's tastes for veggies without the dinner time hassles of offering only one choice that is easy to shoot down. Salad night is a great opportunity to cook with your children and spend extra quality time with them. Even young toddlers can help wash and tear lettuce and older children can help cut up hard boiled eggs with a plastic knife. You can also do most of the preparation in advance for those nights when dinner needs to happen in a flash. It's fun, healthy and easy! No heating up the house, leftovers can be thrown into another meal later, and it opens up lots of conversation. Make salad night a regular in your home and watch your children's taste buds blossom!

Recipe for a Salad Night

Greens: You can select one or many. Rotate varieties or mix for the greatest health benefit!
-romaine
-arugula
-spring mix
-spinach
-chard
-cabbage(green or purple)
-radiccio

Protein
-hard boiled eggs, sliced
-cottage cheese
-shredded cheese
-beans and legumes:black/white/kidney/chick peas/lentils
-nuts and seeds: LOVE sunflower seeds, but you can also use walnuts, pecans, almonds, pumpkin seeds, etc.
-chunks of chicken, salmon, tuna, shrimp, etc.

Veggies:
-broccoli
-shredded carrots
-tomatoes
-avocado
-green peas
-mushrooms, sliced
-onion
-cauliflower
-corn kernels
-zucchini/squash
-olives, sliced
-sprouts
-jicama
-variety of bell peppers

Use your imagination because nearly anything makes a great salad topping. Just make sure you use as many different colors as possible to fulfill your family's health requirements! Serve with a variety of low sugar salad dressings. Keep in mind, those made with canola and olive oils are the healthiest varieties. Add some whole grain ak mak crackers and you have a healthy meal!

BPA

2009-06-06T11:42:00.000-07:00

http://www.enviroblog.org/2009/06/-its-1960-embattled-tobacco.html?utm_source=BPA-Call&utm_medium=Email&utm_content=second-link&utm_campaign=Toxics

For those of you concerned about the damage that BPA does to our families' health, please click on this link to see what the food and chemical industry reps are up to in Washington. The level people will stoop to to make people sick for the sake of lining their own pockets is mind boggling. Knowledge is power!

Stuff like this is all the more reason to buy the best fresh and organic products your budget will allow.

Steel Cut Oatmeal-Updated

2009-06-06T10:42:00.001-07:00

Everyone has had oatmeal, but not everyone has enjoyed a steaming, creamy, comforting bowl of steel cut oatmeal. Steel cut oats are much more dense and have a chewier texture than your standard rolled oats. Instead of steaming the oats and rolling them flat, they are run whole through a steel blade and cut into very thin pieces resulting in a better texture, flavor and higher nutritional value due to less processing. Oats are full of B vitamins, fiber, manganese, selenium and many other important nutrients. Eating a diet high in whole grains helps prevent cardiovascular disease, type-2 diabetes, childhood asthma AND it is a great whole grain alternative for those of you who have children who suffer from autism, celiac disease or other illnesses that are complicated by the consumption of wheat/gluten products. So, where do you find steel cut oats? You can find them in virtually any major grocery store, but the best tip I can give you is to buy them in the bulk section of your store. I pay between $.59-$.79/lb! This is an inexpensive grain that you just can't afford not to feed your family. I started my son on this cereal when he was about 8 months old and he just gobbles it up. It is even a standard request at snack time in our home!

Oatmeal
1 C. steel cut oats
4 C. water
1 TBS. real unsalted butter
1/2 C. smashed walnuts(let your children smash them in a ziploc with a wooden hammer)
1/2 C. raisins(or cherries/cranberries...no sugar added)
1-2 TBS. molasses*
1 tsp. vanilla
1 tsp. cinnamon
3/4 C. milk
Honey, agave/maple syrup or brown sugar to taste. Add more milk to your desired consistency.

**It has just been brought to my attention that I completely neglected to tell you how to make this!

In a medium pot, combine water and oats. Bring to a gentle boil, stirring occasionally, until oats are thick and creamy, about 15-20minutes. Then add it the remaining ingredients and serve warm with extra milk on the side.
Add ons: this is a great way to get extra nutrients into your children to start their day. Add strawberries, blueberries, bananas, etc. You can also try adding a spoonful of peanut butter instead of walnuts, sunflower seeds, or any other nuts to create variety. Try adding a couple tablespoons of real pumpkin and pumpkin pie seasoning for an amazing new flavor!

*Thanks to Miss Jan, my favorite nutritionist friend, my family now enjoys the taste and health benefits of blackstrap molasses. It is a great source of iron, calcium and is one of the best mineral dense natural sweetners available containing copper,potassium and magnesium. It's a great way to add sweetness AND fulfill health requirements for your little ones. Start with one tablespoon and increase as you become accustomed to the flavor. Yum!

Tip: Make a large batch and store(before adding fruit toppings) in the refrigerator. It reheats with a little milk beautifully for mornings on the go.

Mango Salsa

2009-05-24T18:15:00.000-07:00

I love to make fresh fruit salsa, a little different twist to your regular tomato based salsas and just as versatile. Plus, it's a great way to incorporate a ton of nutrients into your meals and add LOTS of flavor. You can really get creative and use peaches, pineapple, mangoes, etc. You can make them mild or add more chilis and blow your mind. Besides, how often can you make a sauce that is good for you and calorie conscious? I made this one with mango and avocadoes to go over halibut done on the grill. Delish!

3 small champagne mangoes, diced
1-2 avocadoes(we used 2), diced
1/2 red onion, diced
2 TBS. chopped cilantro
2 limes, juiced
1/2 red bell pepper, diced
1-2 jalapenos, seeded and finely diced(you can omit this if you don't like them)

Combine all ingredients in a bowl and toss. Serve over fish, pork, chicken or with chips. Serves 4-6.

Broccoli Salad

2009-05-24T18:08:00.000-07:00

Now that the warm weather is upon us, no one wants to cook and heat up the kitchen to test the air conditioning bills. Here is a salad that you can make in advance and it's even better the next day. Loaded with antioxidants, good fats, and yummy bacon goodness, who can resist? Great with sandwiches or grilled meats.

3 small heads of broccoli(usually one big bunch), cut into bite sized pieces
3/4 C. cashews chopped
1/2 C. dried cherries or cranberries(no sugar added)
1/2 red onion, finely diced
4 strips of bacon(nitrate free if you can find it), crumbled
1/2 C. non fat Greek yogurt
1/2 C. canola based mayo
1-2 TBS. sugar(to taste)
4 TBS. white wine vinegar

In a small bowl, whisk together mayo, yogurt, sugar and vinegar and set aside. In a large bowl, combine broccoli, cashews, onion, cherries and bacon. Pour dressing over the top and toss. Store in the fridge for at least 2 hours or overnight. Serves 6-8.

BBQ Chicken Chopped Salad

2009-05-17T18:03:00.001-07:00

Occasionally, when my son and I are out at the mall, we like to stop at California Pizza Kitchen for lunch. When we do, we share a bowl of their split pea soup(so good and so far I haven't been able to replicate it!) and a BBQ Chicken Chopped Salad. It's a pretty healthy and flavorful meal and I love that my 3 year old will scarf down every morsel of this salad. Here is my take on this salad, the salad dressing is a little different, but it tastes great! So simple and most everything can be prepared ahead, so for those week night dinners when there is never enough time, this recipe is for you! Keep in mind, you can use more or less of any item, add something new, etc., it's super versatile!

1/2 head romaine lettuce, chopped
1/2 head iceberg lettuce, chopped
1 14 oz. can black beans, drained and rinsed
1 14 oz. can no salt corn, drained
1 avocado, chopped into chunks
1 tomato, chopped
1 small jicama,peeled and chopped
2 TBS. cilantro, chopped
1 lb. grilled chicken breasts, chopped
1/2 C. shredded jack cheese
3 corn tortillas, thinly sliced and fried(optional)

Dressing
1/2 C. light ranch
1/4 C. bbq sauce

In a small bowl, combine ranch and bbq sauce and set aside. Combine lettuce, corn, beans, cilantro, cheese and jicama in a large bowl. Pour dressing over top and toss to coat. Arrange salad on plates and top with tomato, avocado, chicken and tortilla strips. Serves 4-6.

Ever tried jicama?: You will LOVE it! It's crunchy, slightly sweet and starchy and tastes somewhere between a potato and an apple. Plus, it's high in Vitamin C and FIBER! Try it with dip to spice up your crudite platter.

Green Eggs and Ham

2009-05-17T11:14:00.000-07:00

I adapted this recipe from Rachel Ray on the Foodnetwork. I thought it would be a fun way to incorporate one of my son's favorite Dr. Seuss books, Green Eggs and Ham. Breakfast is one of the most overlooked meals to sneak in extra vegetables. Spinach is highlighted in this recipe and the freshly grated nutmeg added to it makes it a stand out! Calorie for calorie, spinach is one of the world's most nutrient dense foods. It has boat loads of vitamins A, B, C, K, calcium, folate and the list goes on and on. Add it to soups, salads, eggs, and sandwiches to reap the benefits spinach has to offer.

1 TBS. olive oil
1 TBS. unsalted butter
1/2 yellow onion, diced
1 10 oz. box of frozen chopped spinach, defrosted and drained
1/2 C. milk or cream(don't use skim...it's too watery)
8 slices of deli ham, nitrate free if you can find it
1/2 C. shredded cheese(optional)jack or parmesan works great
8 eggs
salt and pepper
freshly grated nutmeg to taste

Preheat oven to 375. Spray 8 muffin cups with non-stick cooking spray and set aside. In a medium saute pan, add oil and butter. Add in onions and saute on med for about 3 min. Add in spinach and milk and allow to cook until most of the liquid is reduced and absorbed, about 5 min. Add a sprinkle of salt and pepper and a couple pinches of freshly grated nutmeg. Stir in cheese if you are using it.

Fold ham slices in half and use them to cover the bottoms of the muffin cups. Place about 1 TBS. of spinach filling on top of ham and then crack the egg on top. Cook for about 15 minutes until the eggs are cooked through but the yolk is still a bit runny. Remove from oven and allow to sit about 3 min before serving. Use a butter knife to loosen them for removal. Serve with mixed berry salad and enjoy! Serves4-6.

Alternative: You could make mini eggs skillets, Denver style, by cooking country potatoes with onions, garlic, peppers, mushrooms and cheese. Place a TBS of this mixture in place of the spinach!

Sno Cones

2009-05-11T10:42:00.000-07:00

I loved sno cones when I was a kid. One of my fondest memories was watching my brother's baseball games at the park and eating a rainbow sno cone. Nevermind that it always seemed to end up on my shirt or that my tongue was BLUE for hours! There is just something so sweet and refreshing about enjoying freshly shaved ice with lots of sugary flavoring! Now that I am a mom, I want to share that same excitement with my son, but I don't want to share lots of unnecessary sugar and food colorings with him. SO, here is an alternative that you can feel comfortable with and your kids, well, they won't know the difference! They will just think their mom is the coolest mom in the world!

1 C. 100% fruit juice
ice cubes trays
dixie cups
blender with a crush feature or shaved ice machine

Pour juice filling one tray of cubes(about 12 standard cubes) and freeze. Add cubes to blender or sno cone machine and process until ice is crushed/shaved. Spoon into cups and enjoy! Makes 4-6 mini dixie cups.

What's for lunch?

2009-04-28T12:40:00.001-07:00

Jack has always been a very good eater. I think most of this is luck, but the most important contributor to his being a good eater is the fact that we have always placed an emphasis on well rounded nutrition since we introduced solids to him. I think the key to success is to try try again when it comes to healthy food with children. Even now, my son will look at me and say, "I don't like that!" when I introduce something new...many times when he hasn't ever tried it. I will be honest, those words make me want to give up and just plop something I know he WILL eat on his plate and call it a day. Instead, I fake it! I plaster on a smile and a quick promise of how good it will be. If he tries it, its a success, even if he doesn't take a second bite. I keep presenting a variety of healthy foods to him everyday. He definitely has his favorites, but the field is getting broader all the time. Since I am able to be home with him during the day, I try to involve him as much as I can in the meal process, especially at lunch time. I usually give him a choice as to what "we" will have and then let him help by washing fruit or lettuce,measuring the grains, etc. It's a long, arduous process, but it will pay off eventually. So, why am I babbling about all of this??

This what Jack chose for lunch today: grilled chicken, brown rice, romaine salad and a berry medley. And...he asked for seconds!

Italian Cod with Brown Rice

2009-04-25T18:51:00.000-07:00

Many children I know are picky about fish. Usually the only type of fish they will consume comes in little breaded rectangular shapes...commonly known as the fish stick served with a red veggie sauce called ketchup. Yes, I know that they are quick and the kids will eat them, but I have found a recipe that even picky children seem to enjoy! As they eat their dinner, you will feel great knowing that cod is providing them with an excellent source of protein, b vitamins and lots of omega 3's which are essentially to heart and brain health and development. The cod coupled with white beans and brown rice round out the meal with whole grains and tons of fiber!

Italian Cod with Brown Rice
1 lb. fresh cod fillet
1 14 ozcan low sodium crushed or diced tomatoes
1/2 med. onion, chopped
1 large garlic clove, minced
2 Tbs. olive oil
2 Tbs. flat leaf parsley, chopped
1/4 C. grated parmigiano reggiano cheese
1 bay leaf
1 14oz can cannellini beans(or other white bean)
1 C. dry brown rice
1 TBS. butter
2 tsp. dehydrated onion
Salt and Pepper to taste

Preheat oven to 350. In a saute pan, heat olive oil and add onions. Saute until translucent and then add in garlic and cook for 2 minutes. Add in tomatoes, beans and bay leaf. Simmer about 10-15min and then add in the parsley and cheese. Salt and pepper to taste. Place fish in a baking dish and pour tomato mixture over the top. Cover with foil and bake for about 20-25 minutes until the fish easily flakes.

Make brown rice according to directions. When finished, stir in butter, salt/pepper and dehydrated onion. Let it stand for about 5 minutes while fish rests and cools.

Serve a mound of rice on the plate topped with the cod and sauce. Sprinkle with additional cheese if you wish. Serves 4.

Link your blog to The Mommy Chef

2009-04-08T15:59:00.000-07:00

I would love to see your blog linked to mine! Click on the link on the right hand side of the page and follow the simple steps to show up on my site!

Rainbow Cakes

2009-04-05T13:27:00.000-07:00

Ok, not really a cake, but a very delicious and COLORFUL muffin! These muffins are chocked full of antioxidants, omega 3's and B vitamins. Because I have days where I struggle to get enough fruits and veggies into my son, I try to create recipes that include lots of nutrition into a small, child sized package. These muffins succeed in every way! I like to make my muffins in little cupcake liners and call them cupcakes to increase their appeal. Serve them for breakfast or at snack time with a glass of milk and you have something the kids(and hubby) will gobble up while you sit back smiling about your secret weapon! Mission Accomplished.

Rainbow Cakes
1/4 C. Canola Oil
1/2 C. brown sugar(packed)
1 egg
3/4 C. applesauce
1 C. grated carrot
1 C. grated zucchini
1 C. whole wheat flour
1/2 C. all purpose flour
1/4 C. wheat germ
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. nutmeg
pinch of cloves
1/2 tsp. salt
1 tsp. vanilla
1/2 C. chopped walnuts
1/2 C. dried cherries, no sugar added(or you can use raisins)

Preheat oven to 400. Spray your muffin pan with non stick cooking spray or line with cupcake liners(you may still want to spray lighty). Combine dry ingredients and walnuts in a bowl. In another bowl lightly beat egg with sugar. Add in remaining ingredients and stir to combine. Add wet ingredients into dry and mix to just combine. Fill cupcake wells evenly. Bake for 18-20 min or until a toothpick comes out clean. Makes 12 muffins.

Tip: After muffins completely cool, wrap individually in plastic wrap and place in a freezer bag in freezer. These don't take long to thaw, so double the batch and keep some on hand for playdates and busy school mornings.

Apple Juice Sparkler

2009-04-02T18:48:00.000-07:00

Juice is a wholesome, delicious drink that just about every child I have ever met LOVES! However, too much juice can fill up little tummies, so they don't have room for more nutritious options at meal times. Juice can also contain alot of sugar that can lead to cavities, obesity, gastrointestinal disruptions and many other problems too icky to talk about here! Pediatricians recommend that children ages 1-6 drink no more than 4-6ozs of juice per day or 8-12 ozs for older children. Well, if your kid is anything like mine, they would probably sell their soul for another glass of juice! A little trick I use to make juice go a little further each day is to mix it with sparkling water. I used to dilute it with plain water when he was little, but one day while we were shopping, we discovered Fizzy Lizzy. It's a carbonated juice drink that is roughly 70% fruit juice and 30% sparkling water(varies slightly by flavor). The only drawback to this little slice of heaven in a bottle is the price(4 for $4.99), so we started experimenting with it at home.

Apple Juice Sparkler
3/4 Cup 100% apple juice(we like Fragile Planet Organic Apple Juice)
1/2 Cup Sparkling water(sometimes super cheap brands aren't very fizzy and don't have as bubbly an effect.)

Combine juice and sparkling water and pour over ice! Makes 2 toddler servings or 1 big kid(or thirsty mommy) serving!

Try it with your favorite juice! FYI: Citrus juices tend not to be as tasty if over diluted.

For the Casserole Queen

2009-03-29T17:02:00.000-07:00

Casserole....The word has a complicated history, starting with a classical Greek term for a cup (kuathos), progressing to a Latin word (cattia), which could mean both ladle and pan, then becoming an Old French word (casse...), which then became casserole...Historically, casserole cookery has been especially popular in rural homes, where a fire is in any case burning all day and every day...Although casserole is a western term, the use of cooking pots which would be called casseroles in Europe or Americas is almost universal in Asia.
---The Oxford Companion to Food, Alan Davidson [Oxford University Press:Oxford] (p. 143)

The history of the "casserole" is an interesting one. I am kind of new to the art of the casserole since I didn't grow up eating them. My mom didn't really ever make them. I attribute it to her having eaten too many tuna noodle casseroles in her mother's kitchen growing up in a household with 4 other siblings, 2 cousins and plenty of guests. Not only is a casserole a budget friendly way to feed a family, but it conjures up feelings of warmth and comfort. The other night, I was in need of comfort food to share with my family, so I decided to throw a few things together and this dish was born. It was pretty good too(if I do say so myself)! It has organic, pasture fed ground beef, potatoes, cheese, and lots of veggies. What's not to love?

Spicy Burger Tater Pie

1 lb super lean ground beef
1 cup sharp cheddar cheese, shredded
1 onion, chopped
3-4 cloves garlic, minced
2 carrots, peeled and chopped
10 mushrooms(I like crimini), chopped
2 cups greens, chopped(I used beet greens because that is what I had, but you could use spinach, chard, really anything you like or have on hand)
4-5 large red potatoes, sliced thinly
1 tbs butter
2 tbs olive oil
1 tsp cumin
1/2 tsp coriander
2 tsp chili powder
2-3 pinches of crushed red pepper
1 10 oz can of reduced sodium/fat cream of mushroom soup
3/4 C. milk
Salt and pepper

Preheat oven to 350. Spray casserole dish with pam. Slice potatoes thinly and layer in the bottom of the dish. Top with butter broken into small pieces. Lightly season with salt and pepper. In a saute pan, heat olive oil until smoking. Add in onion and garlic and saute until translucent. Then add in carrots and mushrooma and cook for a few minutes until softened. Add ground beef and sprinkle with the spices while browning. Add in greens to wilt. Salt and pepper. In a mixing bowl, combine soup and milk until smooth. Layer beef mixture over potatoes and then pour soup on top. Bake covered for 1 hour. Then, layer with cheese and bake another 20-30 min uncovered until cheese is melted and bubbly. Serve with a green salad. Serves MANY!

A Tisket A Tasket, An Egg In A Basket!

2009-03-25T14:16:00.001-07:00

The incredible edible egg! Eggs are a delicious and budget-friendly protein choice for the whole family. Each little egg contains 5.5 grams of protein and only 68 calories. One of the most important benefits of including eggs in your diet is the consumption of choline. Did you know that nearly 90% of Americans eat a diet deficient in choline? Why is it important you ask? Choline is essential for brain growth(children) and health(adults). Studies have also shown that a lack of choline in your diet can also lead to a deficiency of folic acid, both of which are extrememly important to a dveloping fetus' brain during pregnancy. Eating a choline rich diet also helps prevent the onset of alzheimers, type-2 diabetes, heart disease and many other diseases.

My favorite thing about eating eggs as part of a balanced diet is that they are SO versatile. They are wonderful scrambled, fried, hardboiled, in salads, sandwiches, baked goods, you name it. Despite this fact, my 3 year old isn't especially partial to eggs. After trying many different versions of eggs for breakfast, I resorted back to a childhood favorite of mine( and the first thing I ever learned to cook with my mom when I was 4) and it worked like a charm! Even better news? The little ones can help too!

Eggs in a Basket

2 slices Ezekiel bread or other whole grain bread
2 eggs
butter
sea salt and black pepper
a child size glass or round cookie cutter(you can also use other shapes)

Have your child spread a small amount of butter on both sides of each slice of bread. Then on a cutting board, have them press out the center of the slice of bread to make a hole. Reserve the middle of the bread for later. Heat a frying pan over med heat and add a small knob of butter to coat the pan. Add in bread slices and crack an egg into each well. Sprinkle with salt and pepper and flip once until done. Add in the reserved middles and lightly cook on each side. Voila! An egg in a basket. Serves 2.

Don't forget the fruit! Serve with a berry medley and a glass of milk!

The Arizona Republic Food Section-March 25th

2009-03-25T09:44:00.000-07:00

I was quoted today in the Food section of our local paper! It's in the featured article about 10 foods that are healthy for you and also very inexpensive. Robin Miller from Quick Fix Meals on The Food Network was also featured in the story for her work as a dietician and chef. What an honor it is to be quoted in the same article with HER! When I was interviewed, they sent out a photographer who took TONS of photos of me and my son making steel cut oats, but alas, I think we were bumped for advertising:( Oh well, such is life! I am so excited to have been featured in my favorite section of the paper! Thanks again Mary Beth and The Arizona Republic.

Grilled Fruit Kabobs

2009-03-11T19:39:00.001-07:00

It's getting to be that time of year again. Popsicles, sprinklers, bbqs with friends...and the heat! When its hot outside, no one wants to be stuck in the kitchen slaving away in front of the stove making a heavy meal. I know that we tend to use our grill alot as soon as spring arrives and when the weather is warm, we favor lighter meals. One thing that doesn't change with the weather is the need for something SWEET! Well, I have the perfect answer. Grilled fruit kabobs! Yes, that's right, grilled fruit. If you haven't tried it before, put it on your to do list the next time you break out the charcoal(maybe we are the only ones left that don't use a gas grill?). You really can use any fruit you like, but my favorites are pineapple, bananas and peaches. Its a great way to fulfill your fruit requirement and I promise you, fruit never tasted so good!

Fruit
skewers(if you use wood skewers, be sure to soak them for 20 min priot to using on the grill)
honey
Lime zest and juice
canola oil or non stick grill spray

Cut up your fruit into 11/2-2" pieces. Toss in a bowl with a little honey, lime juice and zest. Thread onto skewers. Prepare grill with a little canola oil to keep fruit from sticking. Place fruit on the grill for a couple min on each side until it is slightly softened and has pretty grill marks. Serve with a slice of lime by them selves or over ice cream.

Roasted Asparagus

2009-03-11T19:24:00.000-07:00

I love asparagus. It's one of my favorite veggies because it is pretty versatile. It is great in salads, grilled, roasted, eaten cold with a little veggie dip...you get the idea. Did you know that it is part of the Lily family? Asparagus is an outstanding source of Vitamin K and folate and is known for helping to prevent heart disease. Another benefit that most of you mommies out there are familiar with is that folate is the great protector against neural tube defects in newly forming embryos during pregnancy.

Roasted Asparagus
1 large bunch asparagus, washed and ends removed
Olive oil
1 Minced garlic clove
Sea salt and pepper
Parmesan cheese(optional)

Preheat oven to 400. Lightly coat asparagus with olive oil and sprinkle with garlic and salt and pepper. Spread on a cookie sheet in a single layer and roasted until fork tender, but still slightly crisp about 7-10 min depending on the size of the asparagus. Sprinkle with parmesan and serve. Serves 4.

Note: If you have leftover asparagus, chop them and add to your morning frittata or put into a sandwich in place of the lettuce. Yum!

Shoppers Guide to Pesticides

2009-03-11T14:51:00.000-07:00

The new annual guide came out for the Dirty Dozen and the Clean Fifteen. Click on this link to view the list and print it out to keep it handy for those trips to the store for produce!
http://www.foodnews.org/walletguide.php

Banana Bread Pancakes!

2009-02-28T10:18:00.000-08:00

Ooohhhh, pancakes! Their soft, pillow like texture combined with the richness of butter and the sticky sweetness of syrup is a winning combination. Unfortunately, it is generally one of the most nutritionally bankrupt breakfast items we can feed our children. I love to use Bob's Red Mill products for pancakes. They have more wholesome grain combinations and often include flaxmeal and wheatgerm for a better fat and vitamin combo. Pair a more nutritious mix with vanilla, bananas and walnuts and you have remodeled kid friendly fare to give them what they want...AND need!

Bananas are such an amazingly kid friendly fruit, but I bet you didn't know that they help regulate blood pressure because they are so high in potassium. They are also naturally fiber rich and contain a compound called fructooligosaccharide. Fructooligosaccharides are called prebiotics which means that they feed the probiotics(healthy bacteria) in your digestive system. These beneficial bacteria help our bodies to absorb vitamins and minerals much more efficiently, especially calcium which is especially important for a child's bone growth.

1 batch Bob's Red Mill 10 grain Pancake Mix prepared as directed(you will need milk, egg and canola/olive oil)
1 very ripe banana, smashed with a fork
1 tsp vanilla
2 Tbs. wheat germ
1/2 Cup smashed walnuts(the kids love to do this! Just place walnuts in a bag and let them use a child size mallet to smash them up)
1/2 tsp. cinnamon

Prepare pancake mix according to package directions. Add in smashed banana, walnuts, vanilla and cinnamon. Stir to combine. Heat a griddle to med high heat and spray with a little non-stick cooking spray. Pour pancakes on the griddle in about 1/3 cup portions. Turn when bubbles start to form on top of pancake. Cook until golden brown. Serve with real butter(stay away from margarine) and real maple syrup! Serves 4.

Time Saving Tip: Make an extra batch of these pancakes and let them cool on a wire rack. When completely cool, store them in a freezer bag with a sheet of waxed paper between each pancake. You can freeze these and take them out a couple at a time to toast for breakfast on busy mornings! No more worries about sending the kids to school without a nutritious breakfast.

Roasted Tomato Soup...as promised!

2009-02-17T14:54:00.000-08:00

I love love love this soup! It is SO flavorful because of the roasting and it is so worth the extra step. This soup is great on it's own or served with grilled cheese and green salad. Perfect for a chilly day! Tomatoes are rich in lycopene(especially organic tomatoes with 3X that of a conventional grown tomato) and vitamins A and C. This soup is thick and rich. See note at bottom.

2 14.5 oz cans of low sodium, fat free chicken stock*
1/2 C. water
1 large onion, cut into thick ring slices
6 garlic cloves, peeled
1/3 C. olive oil
1/4 C. butter
1 large bay leaf
6-8 tomatoes, about 3 lbs.
Sea salt and pepper to taste

Heat oven to 450. Cut tomatoes in half and arrange on a baking sheet with onion slices and garlic cloves. Drizzle with the olive oil and roast for about 30 min. Meanwhile add stock , butter, water and bay leaves to a stock pot and bring up to a simmer. Add in veggies and simmer for 20 min. Remove bay leaf. Using an immersion blender(or a regular blender in small batches) blend until smooth. Add sea salt and pepper to taste. Serves 4-6. Easy to double for leftovers.

*if you like your soup a little thinner, you can add more chicken stock to create the texture your family enjoys! I have added to additional cans and a couple extra tomatoes to make it go a little further. Use vegetable stock for a vegetarian version!

More Soup for the Soul

2009-02-17T07:55:00.000-08:00

It has been so chilly that I have been in the mood to eat lots of soup! Here is my rendition of the Zuppa Toscana from Olive Garden, although I am quite sure its a bit healthier. One of the yummy(although under used) ingredients is kale. Kale provides more nutritional value for fewer calories than just about any other food known to man. It's an excellent source of vitamins A and C, as well as, calcium, fiber and manganese. It also contains organosulfur phytonutrients that act as a cell cleanser and can even cause cancerous cells to kill themselves off! Kale is available year around in the super markets, but I find it to be most tasty in the winter season. You can find it near the greens(mustard, beet, collard) in the produce section. In my home, I add it to soups since that tends to be the way it is most well received. You can also saute it like spinach and eat it as a side dish or add it to casseroles. It would be delicious in a vegetable lasagna!

Homemade Zuppa Toscana

2 cans no fat, low sodium chicken broth
1/2 C. water
2 TBS. olive oil
2 C. cubed potatoes, any kind
1/2-1 bunch kale, stalks and veins removed, finely chopped(you may want to start with less and build up if your kids aren't into so much green stuff!)
1 onion, diced
2 garlic cloves, minced
3/4 lb. italian sausage(I used turkey)mild or spicy
1/2 C. heavy cream(optional)
Sea salt and black pepper

Saute the onions and garlic in olive oil and then add in the sausage. Cook until browned. Then add in broth, water and potatoes. Simmer about 15 min or until the potatoes are cooked through, then add in the kale and cream(if you are using it) and simmer another 5 minutes until the kale is wilted.

Top with freshly grated parmigiano reggiano cheese and serve with garlic baguettes.

Garlic Baguette
1 baguette, sliced 1/4-1/2" thick on an angle
Olive oil
1 fresh garlic clove, peeled
salt and pepper

Toast your baguette slices. On a plate, pour some olive oil and season with salt and pepper. Take a toasted slice of baguette and rub with the garlic clove. Then dip in the olive oil mixture and serve. Yummy!

Stay tuned for a Roasted Tomato Soup recipe that will go perfectly with your kids grilled cheese sandwiches!

Be My Valentine

2009-02-14T08:55:00.000-08:00

Oh, where to begin? Valentine's Day! I LOVE Valentine's Day and all that is pink, red and heart shaped. I love the campy, goofy homemade cards and the super sweet(and very atypical of healthy Mommy Chef recipes!)breakfast fare. I love to give sweet little gifts that don't cost alot, but mean so much. This year my son received a sweet little apron from Pottery Barn Kids(clearance $4.95!!!!!) and some measuring cups to call his own. Today we will go to the park for a picnic, bike riding and some serious kite flying, but later when we are home, we will be back to making heart shaped crayons. I know, I know, this is a FOOD recipe site, but I can't resist sharing this little project with all of you. Chances are you have the supplies handy already, so roll up your sleeves and show your love by making hearts with your little ones today!

Crayons, peeled and chopped(I chop them on foil, so I don't ruin my cutting board)
heart shaped muffin tin

Heat oven to 250. Have your children fill each heart in the muffin tin about half way with crayon pieces. I try not to do too many colors because the final crayon can get a little muddy looking. Bake until just melted(about 7-10min) Let cool for 5 min on the counter and then pop the pan in the freezer/fridge to continue cooling. When they are finished, pop them out and voila! Heart shaped crayon! Happy Valentine's Day!

The Mushroom Channel

2009-02-01T21:03:00.000-08:00

I was recently contacted by a PR group who works with The Mushroom Channel. They found my blog and the recipe to my stuffed mushrooms and they are going to feature it sometime in the coming weeks as The Recipe of the Week! Very exciting! If you are interested in checking out their site for more interesting mushroom facts and recipes, you can visit them at www.TheMushroomChannel.com

Southwestern Veggie Enchiladas

2009-02-01T20:32:00.000-08:00

Mmmmm.....Mexican food. What's not to love? As many of you know, I get amazing organic produce from our local co-op. Well, I have been receiving tons of beautiful rainbow swiss chard and needed to figure out what to do with it so that my little guy will eat it. Generally, we eat alot of greens in soups, but I was looking for something a little more creative. Ok, back to swiss chard. If it isn't something you are familiar with, let me give you a brief description. Chard has beautiful, dark green, fan-like leaves on crunchy stalks that can be white, yellow, red or pink. It belongs to the same family as spinach and beets and when cooked has a similar flavor. *Swiss chard is truly a nutritional all star with excellent marks for its concentrations of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss chard also emerges as a very good or good source of copper, calcium, vitamin B2, vitamin B6, protein, phosphorus, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.*
*source:whfoods.com
What are the benefits to my family's health you ask? Well, let's put it this way. There is so much to say, I have included a link!http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16

Another benefit to this meal is that it is enviromentally friendly. Try to incorporate a couple of vegetarian meals a week into your family's diet to promote health, reduce your carbon footprint and be kinder to your bank account.

12 corn tortillas
4 oz. jack cheese, shredded
2-3 potatoes(depending on size), peeled and cubed
1 bunch swiss chard, leaves and stalks trimmed and diced
1/2 medium onion, diced
2 cloves of garlic, diced
2 TBS. canola oil plus more for for cooking tortillas
8 oz. crimini mushrooms(you can use whatever you like, but I like the meaty texture of these)
1 16 0z. jar of tomatillo salsa(whatever heat level your family is comfortable with)
1/4 tsp. coriander
1/4 tsp. cumin
Light sour cream to garnish

Preheat oven to 350. Put 2 TBS. canola oil into a frying pan and heat until nearly smoking. Add potatoes and cook on med heat until potatoes are lightly browned and tender. Add a bit of salt and pepper and sprinkle with the cumin and coriander just before they are done. Remove to a bowl and set aside.

In the same frying pan, add another TBS of oil if necessary and add in onions, mushrooms and garlic and cook about 4 minutes until the onions are translucent. Add in swiss chard and some salt and pepper. Cook until the chard has wilted completely and its stems are tender. Mix with potatoes and about 1/3 of the cheese.

In another shallow frying pan, add an inch or so of oil and bring it up to med high heat. Lightly fry each tortilla on each side for about 30 sec and then set on paper towels to drain off excess oil.

Pour about 1/2 cup of the salsa on the bottom of your baking dish. Take each tortilla and fill with a couple tablespoons of the mixture and place in the dish with the seam side down. When you have all of the enchiladas rolled and in the pan, cover with remaining salsa and sprinkle with the cheese. Bake until the cheese is melted and starting to get lightly browned. Serve with sour cream!

Serves 4-6

Chicken Parmigiano

2009-01-31T08:55:00.000-08:00

Who doesn't like Chicken Parmigiano? I love it, but what I don't love is the unhealthy fried chicken and too much cheese. This way you can have all of the wonderful flavors and TONS of veggies without the excess fat! My secret? Adding spaghetti squash to the spagnhetti noodles! For those of you who haven't tried spaghetti squash, it is an oval-shaped, pale yellow winter squash that kind of resembles a yellow watermelon. It is full of fiber, vitamins A, B6, C and calcium. When it is cooked, you scrape out the insides and it looks like strands of spaghetti. When it is mixed into pasta, you almost can't tell its there! Pretty cool, right?!

Sauce
1 15oz can of diced tomatoes in juice
1 carrot, peeled and diced
1 clove garlic, minced
1 stalk celery, diced
1/2 med onion, diced
1 bay leave
1 small handful fresh italian parsley, chopped
2 TBS. olive oil
salt and pepper to taste
2 TBS freshly grated parmegiano reggiano
3-4 slices of provolone cheese(I buy mine in the deli)

Chicken
1 lb chicken breasts(if they are large, just filet the breast in half)
2 TBS. olive oil
salt and pepper

Squash and pasta
1 med spaghetti squash, halved and seeds and strings removed
8 oz. pasta cooked al dente

Preheat oven to 350. Place squash(cut side down) in a large baking dish/sheet that has been sprayed with non-stick cooking spray. Prick the outside of the squash several times. Bake for 30-40 min until the strands can be easily scraped with a fork. When done, combine with spaghetti noodles.

To make the sauce, heat olive oil to nearly smoking in a skillet. Add veggies and cook until onions are translucent and starting to brown a bit. Pour in canned tomatoes and add bay leaf, salt and pepper. Simmer until the sauce reduces a bit. Remove bay leaf. Place in blender or processor and run until smooth. Set aside.

In the same skillet, add in remaining olive oil. Salt and pepper both sides of breasts and add to the pan. Cook until lightly browned on both sides and nearly cooked through(about 4 min per side depending on thickness).

Assemble:

Lightly spray baking dish. Add chicken breast to bottom and then pour the sauce over top. Sprinkle with parm cheese and layer with provolone slices on top. Cover with foil and bake for about 20 min and then uncover and bake another 10 min or until cheese is slightly browned.

Serve on top of squash and pasta mixture. Serves 4-6.

Note: If you like alot of sauce, just double the sauce recipe.

A Book for Nie

2009-01-22T16:50:00.000-08:00

You may have heard the incredible story about Nie Nie(a popular blogger) and her husband, the dashing Mr. Nielsen. They were in a horrible plane crash in August and are still recovering from extensive burns. They have 4 young children that they have been away from until just recently. I can't imagine the flood of mixed emotions they are going through. Waking up to discover you have been asleep for months with your babies missing you, realizing how horrific your injuries are and being afraid for the future and the overwhelming desire to praise God for allowing you to live again with the loves of your life. Her story makes me so eternally grateful for my life. Anyway, that leads me to a shameless plug for the book that some fellow bloggers published to raise funds for Nie's family. Just click on the button at the top right of my blog and order! If you aren't familiar with Nie's blog, take a look at NieNiedialogues.blogspot.com.

New features

2009-01-21T12:29:00.000-08:00

Hello all! This blog is constantly changing, so I figured I would point out a few of the new features. You can now rate my blog on the upper right side of the page. The more often someone takes the time to rate my blog, the more visibility it will get which means more people will begin to access this page. Also, I have made it easier for you to tell me what you think about the recipes you try. Below each post, you can give the recipe a thumbs up or down! Nifty, right?! As always, I appreciate any feedback you have.

Mini Chefs Make Great Helpers...and Eaters!

2009-01-18T09:59:00.000-08:00

It's tempting as parents to rush through day to day chores to get it all done quickly and efficiently. However, I find involving my son, Jack, in the preparation of meals and small chores makes a big impact on his willingness to try new things. Even a very small toddler can help wash fruits and vegetables, tear lettuce leaves, spread peanut butter on whole grain crackers, etc. Children are more likely to eat healthy foods if they had a hand in preparing them. It helps to develop a since of pride and self-confidence. So, hand them an apron and make meal prep a family affair!

Avocado, corn and tomato salad

2009-01-15T13:44:00.000-08:00

I found this recipe(made by Paula Deen)online a couple years ago and we love to eat it with fajitas, burritos, etc. It has a really nice fresh flavor and keeps well if you need to serve it to a crowd picnic style!

Avocado, Corn and Tomato Salad

Salad:

* 2 cups cooked corn, fresh or frozen
* 1 avocado, cut into 1/2-inch cubes
* 1 pint cherry tomatoes, halved
* 1/2 cup finely diced red onion

Dressing:

* 2 tablespoons olive oil
* 1/2 teaspoon grated lime zest
* 1 tablespoon fresh lime juice
* 1/4 cup chopped cilantro
* 1/4 teaspoon salt
* 1/4 teaspoon pepper

Directions

Combine the corn, avocado, tomatoes and onion in a large glass bowl. Mix together the dressing ingredients in another bowl, pour over the salad, and gently toss to mix.

Crunchy Chicken Fingers

2009-01-15T13:35:00.000-08:00

Panko bread crumbs are the secret here! They are a special Japanese-style bread crumb that are light and very flaky. My son loves chicken fingers, but many times the ones that come in a box or a drive thru bag are loaded with transfats and preservatives. So, I came up with this recipe to satisfy his kid craving without having to sacrifice his nutrition!

1 C. Panko bread crumbs(whole wheat are best, but harder to find)
1/2 C. finely grated parmigiano reggiano
2 TBS. wheat germ
2 eggs
Sea salt and pepper
1/2 C. whole wheat flour
1 lb. chicken tenders
1tsp. oregano or other seasoning(optional)

Preheat oven to 350. Spray cookie sheet lightly with olive or canola oil. Set up an assembly line. Flour on one plate, beaten eggs in a bowl, and all other ingredients combined(except chicken) on a 3rd plate. Take each chicken finger and dust in the flour, dredge in the egg and then coat with the bread crumb mixture. Press the coating onto each side of the chicken tender and then lay it on the baking sheet. Lightly spray tops of tenders with oil and bake about 25 minutes until cooked through. Enjoy with barbecue sauce and breaded zucchini chunks for a meal that feels like takeout, but is healthy! Serves 4.

Disappearing Salmon

2009-01-15T13:34:00.000-08:00

Ok, raise your hand if your child won’t eat fish! I know it can be a struggle, but it doesn’t have to be. This marinade is a great way to get your kids to eat salmon and ask for more. Wild Caught salmon is an incredible source of Omega 3 fatty acids which is a must have for the developing brain. Marine source omega 3’s help prevent cancer, insulin resistance, depression, ADHD and the list goes on. The best reason to eat fish…it tastes good!

1 lb. wild caught salmon fillet
2 TBS. Creole mustard
1 garlic clove, minced
3 TBS. low sodium soy sauce
2 tsp. olive oil

In a bowl, combine all ingredients except for the salmon. Slather ¾ of the sauce on the fish, rubbing gently into the flesh to saturate. Let fish marinate on the counter for 20 min. While fish is marinating, preheat oven to 350. Bake fish skin side down until cooked through, about 25-30 min. Drizzle cooked fish with remaining sauce and serve. Wait for applause! Try grilling it for a slightly different flavor.

Creamy Dreamy Yogurt Dip

2009-01-15T13:30:00.000-08:00

This is my favorite dip with fresh fruit! It's packed with probiotics for digestion, protein, calcium and it tastes great. Watch the fruit disappear in your home when this dip is around!

1 C. Greek Yogurt
1-2 TBS. Honey*
1/2 tsp. vanilla

Mix together and serve with lots of fresh fruit to dip!

*IF your little one is under 18 months, be sure to use agave syrup or maple syrup to sweeten instead of the honey.

Pasta Bolognese

2009-01-15T13:20:00.000-08:00

Pasta is a big winner in my household. My son LOVES it and I can be sure he eats his veggies because the sauce is packed with it! If you have a small family like mine(only 3 of us here)you will have leftovers to eat the next day. Makes a great lunch to take to work.

1 lb. extra lean ground beef(normally I advocate substituting turkey where you can, but it just doesn't taste as good here).
2 carrots, peeled and diced
2 stalks of celery, diced
1 medium yellow onion, diced
2-3 cloves of garlic, diced
Handful of italian parsley, chopped
6-8 leaves of basil, sliced
1 small can sliced olives
Pinch of red pepper
1/4 C. extra virgin olive oil
1 28 oz. can crushed tomatoes
1 lb. of whole wheat spaghetti noodles
Sea salt and pepper to taste
1/4 C. parmigiano reggiano cheese, finely grated

In a skillet, heat olive oil to nearly smoking and add in onions. Saute for about 3 minutes and then add in the celery, carrots, and garlic. Cook until veggies soften a bit and then add ground beef. Cook until beef is crumbled and is no longer pink. Add in the parsley and some black pepper. Add tomatoes and olives and simmer for about 30 minutes until sauce is slightly reduced. Add basil, salt, cheese and red pepper. Check for taste and adjust salt and pepper as needed. Enjoy over al dente spaghetti noodles. Serves many.

Ezekiel French Toast

2009-01-15T13:16:00.001-08:00

Everyone loves french toast, so how can you make it a little healthier to indulge? Use Ezekiel bread of course! This idea was taken from Miss Jan's book.

4 slices Ezekiel raisin bread
2 eggs
1 tsp. vanilla
1 tsp. cinnamon
1/4 C. of milk
Zest of one orange(optional)

Whisk ingredients together and dip bread to coat. If you decide to use the orange zest, you won't be sorry. It adds a little something special to your basic french toast. Cook on a skillet greased with expeller pressed canola oil. Top with a bit of butter and real maple syrup! Serves 2.

Do You Juice?

2009-01-15T08:42:00.000-08:00

Of course eating whole fruits and vegetables is always best, but I find juicing to be a great way to get your kids to try a few new veggies that they ordinarily do not want to eat. An additional benefit to making your own juice is that it has more vitamins and minerals because it's fresh and hasn't been sitting on a grocery store shelf for goodness knows how long. Juicing also cuts down on landfill waste. No more(or at least fewer)plastic containers going out to the garbage can. And if you garden, you can compost the pulp! I use the Jack La Lanne Juicer, it seems to be so much more efficient than other brands that I have owned. One of my son's favorite combinations is Carrot Apple with a bit of ginger! These also make great popsicles!

1 Carrot
2-3 Apples depending on size
1/4 to 1/2" piece of ginger root

I find it best to juice the apples first, then ginger and then the carrot. Carrots are the hardest of the 3 so it helps push the last bit of juice through. Serves 2.

Ginger is an amazing little root, not only for it's spicy flavor, but for its health benefits. Ginger can settle an upset stomach, reduce pain and inflammation, and can help prevent colorectal and ovarian cancers. Studies have also shown that it enhances immunity and can help create body warmth and healthful sweating when your child has a cold or flu.

Smoothie on a Stick

2009-01-14T13:07:00.000-08:00

In my previous post, I listed 2 recipes for homemade popsicles. Here is another yummy one!

1 banana
6-8 strawberries
1/4 C. oj
3/4 C. pineapple

Blend and pour into molds. Smoothie on a stick! Yum!

Popsicles

2009-01-12T14:27:00.000-08:00

Recently, I was on a mom's site that I frequent online and one mom was talking about buying popsicles at the grocery store. She said that with all of the confusing information out there about sugar, she didn't know whether she should buy the popsicles made with sugar or a sugar substitute. Well, and this is just my opinion, sugar is a natural product and sugar substitutes are not. So, when in doubt go with the natural choice where your children are concerned. Homemade popsicles are incredibly easy to make and they taste so much better than store bought. One of the best bonuses to making your own popsicles is that you can control the ingredients, so your children don't have to ingest unnecessary dyes or additives to have a special sweet treat! If these recipes don't work for you, try another combination that suits your family.

Watermelon Pops
Fresh super ripe watermelon

Blend watermelon in a blender until completely pureed. Pour into popsicle molds and freeze.

Berry Blast Yogurt Pops
1 C. Greek Yogurt, plain or vanilla
1 1/2 C. frozen berries
Honey* to taste

* Children under 18 months should not have honey. A little apple juice concentrate or sugar will work fine to sweeten in this case.

Blend all ingredients together and pour into molds to freeze. Makes 4-8 depending on the size of your molds.

Hot Quinoa for Breakfast

2009-01-12T14:06:00.000-08:00

Quinoa, pronounced "keen-wah", is not just fun to say, but incredibly delicious to eat. Our favorite way to enjoy it is for breakfast, the same way you would oatmeal. Quinoa is most commonly considered a grain and amazingly enough is a relative of spinach and swiss chard. Quinoa is the highest protein grain known to man, or in this case, moms. It is also considered a "complete protein" because it contains all nine amino acids and is especially high in lysine which is necessary for tissue growth and repair(very important to little growing bodies). It is high in manganese, magnesium, fiber and many antioxidants. Including whole grains in your family's diet will help reduce the chances of obesity, cardiovascular disease, Type 2 Diabetes and even childhood asthma.

This recipe is great to make ahead and then reheat when in the morning before school or at snacktime! Experiment with different fruits and nuts to find your favorite flavor combination.

Hot Quinoa

1 C. Quinoa*
2 C. Water
1 tsp. cinnamon
1 tsp. vanilla
1/2 C. smashed walnuts
1/2 C. raisins
1/2 C. milk plus more for serving
1 TBS. butter
1 TBS. flaxmeal
Fresh fruit(I like bananas and raspberries)
Brown sugar, honey, maple or agave syrup to taste

*Note: Rinse the quinoa under running water for a minute or two to remove a bitter taste to the outside of the grain before cooking.

Bring water to a boil and add quinoa. Bring back up to a simmer and then cover for 15 minutes while cooking. Add all other ingredients and top with fresh fruit. Serve at the table with a little extra milk. Serves 4-6.

This is a great recipe to get your kids involved. They can help add in the fixings to the quinoa, smash the walnuts, wash the fresh fruit etc. If you have a little more time, you can even set all of the extras out on the table and create a quinoa breakfast bar and allow the little ones to help themselves!

New Year's White Bean Dip

2008-12-30T12:57:00.000-08:00

Let me just say, this dip is so good you will want to put in on EVERYTHING! I found this on a recipe site and altered it a bit for taste. Serve it with homemade wheat pita chips and a variety of veggies that your children enjoy. We like it with cauliflower, carrots, red pepper, broccoli and asparagus best. It's tasty, full of good fats, fiber, protein and anitoxidants. And moms-it's figure friendly!

White Bean Dip
1 14 oz can white beans, rinsed and drained
1 large clove of garlic, chopped
Small handful of italian parsley, chopped
Juice of one lemon
1/4 C. Olive oil(up to 1/3 cup if it seems like it needs more)
salt and pepper to taste

Combine all ingredients in a heavy duty blender or food processor and blend until smooth and creamy. Serves 4-6.

Pita Chips
Whole wheat pita cut into wedges(I use 1/2 to 1 per person served)
olive oil spray
salt and pepper
dried oregano, rosemary or thyme

Preheat oven to 350. Spray baking sheet lightly and layer pita triangles in a flat layer. Spray tops with olive oil and sprinkle with salt, pepper and herbs. Bake until lightly browned and crisp, about 7-10min.

This makes a great appetizer that keeps well in the fridge for a couple of days or a nice snack/lunch alternative. I have even stuffed a pita with some dip and cucumber, spinach leaves, tomato slices and sprouts. Very yummy!

Tip of the Week: Soup

2008-12-28T18:48:00.000-08:00

Now that the weather is frosty, comfort food is on the menu! Soup is always a hit, but the canned stuff just doesn't satisfy like homemade. Try buying beans, lentils, and other grains in their uncooked form to use in home-cooked soups. If you are anything like me, you forget to soak your beans the night before. No problem! Try the quick-soak method. Bring a pot of water to a boil, drop in the beans and return to a boi for 2 min. Then remove from heat and let them sit for 1 hour. Rinse, drain and then you have beans that are ready to cook with all the fixings. Using products in their most natural form is not only more healthful, but it is also more cost efficient which is a wonderful bonus during these economic times. You can feed your family healthy delicious meals AND save a little money for a rainy day! Here is one of my families favorite soups.

Spicy Sausage and Lentil Soup

2 C. lentils or 10 bean mix that is heavy on lentils
1/2lb to 1 lb of spicy italian sausage(pork or turkey)depending on how much meat you like
2 stalks of celery diced
2 carrots, peeled and diced
1 large onion, diced
3 cloves garlic, diced
1 large bunch of spinach OR 2 russet potatoes, peeled and diced small
6 cans of chicken broth or stock(if you have homemade, even better)
2 bay leaves
1/3 C. olive oil
Grated parmigiano reggiano to taste
salt and pepper to taste

After beans/lentils are rinsed and drained, add back to a large pot and add in chicken stock. Bring to a simmer. In a frying pan, add olive oil and heat until almost smoking. Add in the celery, onions, carrots and garlic and saute until tender. Add to the stock pot and then add sausage to the frying pan. Brown and crumble. Drain off excess fat and then add to pot. Add in bay leaves and allow to simmer about 2 hours. Then if you are using potatoes, add them in. Continue cooking until lentils and potatoes are tender. About 10 min before done, add in the bunch of
fresh trimmed spinach to wilt(if you are using it). Salt and pepper to taste. Remove bay leaves and serve topped with grated cheese! Serves many.

Note: if your family is small like mine, eat half and freeze half for another meal when you don't have time to cook from scratch!

Change.org

2008-12-28T06:58:00.000-08:00

As you know, I am a big fan of Miss Jan's book, Nutrition for Learning. She is trying to get her book and ideas presented to President-Elect Barrack Obama on Inaguration Day as part of the Ideas For Change in America on Change.org. It is so vitally important to all prospective and current parents(and educators) to be educated about the "hidden hunger" in our children. When we don't offer our children healthy food choices and eliminate transfats and overprocessed fat and sugar laden food(if you can even call it that) we are not giving our children the opportunity to give the best of themselves developmentally or behaviorally. What is worse is that we are setting them up for a lifetime of health concerns that can be devastating like obesity, heart disease, cancer, alzheimers, etc. Not to mention, there have been significant improvements to autism, ADHD, depression and other debilitating illnesses when a child's diet is improved with whole foods. Please stand up and vote for Jan Katzen-Luchenta's initiative and show that our children's nutrition(starting preconception) has to be the most important topic in our country's health!

Please follow this link to vote!
http://www.change.org/ideas/view/nutrition_for_learning_education

Zucchini!

2008-12-26T08:46:00.000-08:00

Well, this past week I picked up a HUGE organic produce basket from the co-op. I received 10(YES, 10!) beautiful blemish free zucchini. Since there is no way we can eat this many zucchini so quickly(or my family would probably go on strike), I decided we would eat some right away and then I would process the rest for freezing. I grated a couple of them along with a few carrots and put them in freezer bags to add to canned soup and to muffin or pancake batter later. I steamed and pureed a couple more to add to pizza sauce for pita pizza as well. The rest I will incorporate into frittatas for breakfast and my son's favorite, breaded zucchini chunks. Zucchini are a great source of vitamins A and C and they taste great.

Breaded Zucchini chunks
2 zucchini, 1/2 in cubes
3/4 c. low fat italian dressing(I just used the bottled kind to save time)
1 C. bread crumbs, italian style
1/2 c. freshly grated parmigiano reggiano cheese
salt and pepper

Heat oven to 350. Spray a baking dish with non-stick cooking spray. Mix bread crumbs, salt and pepper and cheese in a bowl. Add zucchini chunks in small batches to the italian dressing and then roll in the bread crumbs mixture. Set on the baking sheet in a single layer and lightly spray with the cooking spray. Let bake at 350 for about 20 min or until they are fork tender and lightly browned! SO yummy! I serve these with homemade chicken fingers and sweet potatoes. Serves 4.

Stuffed Mushrooms

2008-12-26T08:26:00.000-08:00

Sorry I haven't posted in a while. Between the holidays and moving, there has been alot going on! Hope all of your holidays were just what you hoped they would be!

I decided to come up with a yummy stuffed mushroom to share with my family for the holidays. This recipe makes 24 and I can say that there wasn't a morsel left! I dreamed about them last night they were so good! Mushrooms are excellent for you and your kids, but I know sometimes they can be a challenge at the dinner table. This recipe is sure to please. And once your kids see how delicious a mushroom can be, add them as a healthy addition to salads, pizza, spaghetti sauce, omelets, etc! They are very versatile and many different varieties are available to experiment with. See a bit about the nutritional content of mushrooms below.

* Without additional ingredients, a serving (5 medium-sized mushrooms) has only about 20 calories, no cholesterol and virtually no fat and sodium.
* Mushrooms are high in riboflavin, a B-vitamin that promotes healthy skin and good vision.
* Niacin, another B vitamin found in mushrooms, ensures that the digestive and nervous systems function as they should.
* Pantothenic acid, also found in mushrooms, is involved in the production of hormones.
* Mushrooms are an important source of potassium; one medium-sized portabella contains more that a banana.
* Selenium is an essential mineral that plays an important role in the immune system, the thyroid system, the male reproductive system and cancer prevention; mushrooms are the only produce item that contains significant amounts.
* Copper, also found in mushrooms, aids iron in its role in making the red blood cells that deliver oxygen to all the cells in the body.
* Scientists are looking into the role that white mushrooms may play in treating and preventing breast cancer.
* Laboratory studies suggest that a mushroom extract may help prevent heart disease by reducing blood lipids and cholesterol levels.
* Researchers are taking a serious look at the medicinal potential of both shiitake and maitake mushroom extracts in the prevention and treatment of prostate cancer.
--information taken from modern mushrooms farms, inc.

24 large button mushrooms, wiped clean and stems removed(reserve about 12 stems and mince)
1/2 small onion or 1 large shallot, minced
2 cloves of garlic, minced
1/4 C. flat leaf parsley, minced
1/2 lb. spicy italian sausage(turkey or pork)
2/3 C. freshly grated parmigiano reggiano
1 C. panko bread crumbs(more if the mixture seems too wet)
2 TBS. olive oil and more to drizzle
salt and pepper to taste

Preheat oven to 350. Spray a cookie sheet with non-stick cooking spray. In a large frying pan add olive oil and saute the onions, garlic and minced mushroom stems. When they start to brown, add in crumbled sausage and cook until browned. If there is alot of extra fat, drain excess and pour mixture into a large bowl. Add parsley, cheese, bread crumbs and salt and pepper. Toss together. Place clean mushrooms with cavity side up on the baking sheet. Drizzle or spray with a little olive oil and then fill each mushroom to almost overflowing with the sausage mixture. Bake about 25-30 min until the mushrooms have softened and the mixture has browned. Makes 24.

Tip of the Week: Something New

2008-12-02T07:09:00.000-08:00

One of the funniest parts of my trips to the grocery store is check out time. I unload my cart and invariably the cashier has to ask me what different things are from time to time....turnips, parsnips, kale, etc. Then it is usually followed by, "I don't like that!" I always respond, "but you just said you didn't even know what it was. So, how do you know you don't like it?" People just giggle! I know times are tough economically, so you are probably saying that you don't want to try too many new things for fear you won't like it and it will go to waste. I can understand that. However, I know most of you frequenting the site are interested in finding creative ways to feed your children(families) healthy meals. One way to ensure the health of your family is to give them a variety of different fruits, veggies, grains, etc. so that they get many different kinds of nutrients. When my son and I go to the grocery store, we try to pick out something we don't eat very often or have never had 1-2X a month and try it. Sometimes it doesn't go well, but other times we have discovered new favorites like kale. Believe it or not, it is SO delicious in soups! Even my 2 year old eats it! So, give it a go! Even if trying something new for you means buying a healthier version of a family favorite, just do it. You may be pleasantly surprised.

Avocados

2008-11-30T10:18:00.000-08:00

When I was a child growing up in California, my parents gardened. We had fruit trees, veggies, and my favorite, avocado trees. I remember sitting under those trees with a knife, spoon and salt and pepper shakers eating avocados to my hearts content. Now I continue to eat them nearly daily for not only the delicious taste and versatility, but for the health benefit. My son is a big avocado lover as well and he will eat it on just about anything. One morning, I was nearly out of groceries(I had missed my regular shopping day) and I had to figure out what to give my son that was healthy, but tasty enough that a 2 year old couldn't resist it. Avocado toast is what I came up with and it has been a staple ever since. Avocados are an amazing fruit, yes that's right, a fruit! A lot of people dismiss the avocado because it is high in fat, but that is the wrong idea. Avocados have loads of oleic acid which helps to lower bad cholesterol. It also has lots of potassium, Vit K, fiber, B6, folate and cancer fighting properties. Pair it with some ezekiel bread and you have a perfect combination.

1 Avocado, peeled, pitted and chopped
4 Slices Ezekiel bread, toasted
salt and pepper

Mash the avocado chunks until fairly smooth and easy to spread. Add salt and pepper to taste. Spread on toast as you would butter or jam. Enjoy! Serves 4.

The avocado is so versatile. We eat them on toast, in salads, on sandwiches, as well as, the usual suspects of tacos, fajitas,egg burritos etc. We even love them plain with a little salt and pepper. If your family enjoys guacamole, try trading in your tortilla chips for some homemade whole wheat pita chips and dig in. Be creative and eat your avocados!

Turkey Shepherds Pie

2008-11-28T17:34:00.000-08:00

I am always trying to figure out a way to use up some of the leftovers from Thanksgiving. Shepherds Pie is a relatively quick meal to make that will help find a purpose for all that extra turkey, mashed potatoes and the some of the leftover veggies on that crudite platter. Your kids will love it and you will be glad that you won't be eating turkey sandwiches for the next week!

2 1/2 C. of leftover turkey(breast or dark meat is fine), cubed
1 TBS. olive oil
1 TBS. butter
1 C. onions, chopped
1 C. carrots, peeled and chopped
1/2 C. frozen peas
2 cloves of garlic, minced
4 ozs. Mushrooms(I like crimini, but button are fine)
4 C. leftover mashed potatoes
1 TBS. flour
1 bay leaf
1 tsp poultry seasoning
2 tsp. ketchup
A couple dashes of worcestershire sauce
1/4 C. flat leaf parsley, chopped
1 1/2 C. chicken broth
3/4 C. cheddar cheese
Salt and pepper to taste

Preheat oven to 350. Butter a 2 Quart casserole dish and set aside. In a large frying pan, add oil and heat to smoking. Reduce heat to med high and add onions and carrots and saute for about 3-4 min until veggies are softening. Then add mushrooms, garlic and bay leaf to mix and saute for a couple of minutes. Add in flour and stir to coat, then add in ketchup and worchestershire sauce. Add in Turkey and then add the broth slowly and bring to a boil. Stir occasionally and wait until thickened(about 8 min), then add in the peas and parsley. Discard the bay leaf.Salt and pepper to taste. Remove from the heat and pour into the casserole dish. Top with mashed potatoes and smooth to the edges. Top with cheddar and bake 25 min until bubbly and golden brown. Let stand 10-15 min before serving.

Pita Pizzas

2008-11-22T17:20:00.001-08:00

What kid doesn't love pizza? Well, I have yet to meet one that doesn't inhale it, so I came up with a quick and easy version that my son enjoys for lunch from time to time. I also serve them on game days and for a quick week night dinner with a green salad. Experiment with different toppings like pineapple, peppers, mushrooms, lean ham, etc to let your child come up with their own unique and healthful alternative to the regular pizza delivery.

Pita bread(We like The Alternative Pita Bread whole wheat pitas I buy at Sprouts).
Good quality marinara or pizza sauce
Grated or sliced provolone cheese
Veggies or lean ham for topping
Thinly sliced/chopped flat leaf parsley or basil

Start the broiler. Place pitas on a baking sheet and put a generous amount of sauce on the pita and spread leaving a 1/4 inch at the edge. Top with veggies,herbs, ham, etc and then layer on a small amount of cheese(doing it this way keeps the veggies from getting picked off...just dice them small). Broil for a few minutes until the edges of the crust start to brown and the cheese is melted and bubbly. Cool for a couple of minutes and cut into triangles! Yummy...and simple!

*Hint: I sometimes add pureed carrots or spinach to my marinara sauce to add a little more nutrition. This way my son gets what he needs without objecting to it! To puree, just steam or boil your veggies(steaming is better because it preserves the nutrients) and puree until smooth. You may need to add a little of the cooking liquid to work out the lumps. You can freeze the rest in 1/2 cup increments for later use.

Tip of the Week: Cheaper Organic Produce

2008-11-18T14:20:00.001-08:00

I belong to a grocery co-op called Bountiful Baskets. They provide a service completely powered by volunteers that allows people to buy produce at a substantially reduced price! You can buy a basket of regular produce for $15 per cycle(every other week) or an organic basket for $25. It's a phenomenal deal! They also offer bread baked by the local Alpine Bakery, and occasionally, they have other offerings like artisanal cheeses, fruit in bulk(I bought a case of peaches to make jam for Christmas gifts), honey, olive oil, beef, etc. I recently purchased some sprouting seeds to grow my own organic sandwich sprouts! I know how very hippie-ish of me, but I am continually looking for new ways to eat well and keep it interesting!(I will be starting a garden this spring, so I will be posting about my adventures in zucchini soon!)

If you are interested in participating in bountiful baskets, I encourage you to go to their site and check it out! Saves time and money! By the way, we are a family of three, so one basket works for us. If you have a family of 5 or more, you may want to double your contribution! bountifulbaskets.org

Sweet and Spicy Winter Root Vegetables

2008-11-17T11:32:00.000-08:00

My family adores these roasted veggies! You really can use whichever varieties your family likes best and even mix in a few that are new to see if they will accept a new veggie. The mix we like best is sweet potatoes(or yams), carrots and parsnips. This recipe is so simple and there is no measuring, so you can make as many as you need to for your family. Your kids will love eating these and you will love that they are eating veggies loaded with antioxidants, vitamin A, fiber and the list goes on!

Parsnips
Carrots
Sweet Potatoes
Honey
Cinnamon
Olive oil
Salt and pepper

Preheat oven to 350. While the oven is heating up, wash and peel the sweet potatoes(you can leave the skins on the carrots and parsnips if you like.)Cut all veggies into uniform chunks so that the cooking time is pretty even. Drizzle with olive oil and honey just to coat. Then sprinkle with cinnamon and salt and pepper. Mix everything together using your hands and place in a single layer on a baking sheet that has been sprayed with non stick cooking spray. Bake until tender and golden, about 35-45 min depending on the size of your veggie chunks. These go well with fish, chicken and beef.

*Note: You can even cut these into thick strips like oven fries if that helps you to get your kids to eat them. Sometimes I do that when I make burgers or to serve with sandwiches.

Blueberry Banana Muffins

2008-11-14T07:13:00.000-08:00

This morning my son asked for muffins, so I decided to tinker around in the kitchen and come up with something delicious with the items I had on hand. These were moist and sweet from the creamy bananas and slightly tart from the fresh blueberries! These are muffins you can feel good about with whole wheat, omega 3's from the walnuts and of course, fresh fruit. These were a winner for sure!

1 1/2 C. whole wheat flour
1/4 C. wheat germ
3/4 C brown sugar
1 tsp baking soda
1 tsp baking powder
pinch of salt
1 tsp cinnamon
1 tsp vanilla
1/2 c smashed walnuts
1 C buttermilk*
1 egg
1 TBS. canola or olive oil
1 smashed banana
1 pint fresh blueberries

Preheat oven to 350. Spray a 12 count muffin pan with non stick cooking spray or line with cupcake liners.

In a large bowl combine sugar and other dry ingredients, then stir in blueberries and walnuts and set aside. In another bowl, combine vanilla, egg, milk, banana and oil. Gently pour the wet ingredients into the dry and stir to just combine. Fill muffin cups to the top and bake for 15-18 min.

We ate these with a glass of milk and I put half in a freezer bag for another morning when I don't have time to bake from scratch!

*If you don't have buttermilk, here's a trick to use. Combine 1 cup of milk with a tablespoon of lemon juice or white vinegar(whatever you have on hand). Let sit til you can see it start to curdle.

Makes 12.

Black Bean Quesadillas

2008-11-13T21:12:00.000-08:00

As many of you know, children can sometimes be picky eaters. Many parents I know struggle getting enough protein into their children because they refuse to eat animal proteins. One way to get more protein into your children in a healthy and delicious way is to include more beans(which are very underrated by the way) in their diets. Black beans are high in fiber, keep blood sugars level and contain 10 times more antioxidants than the same amount of oranges. They even provide tons of folate and magnesium which are both necessary for proper cardiac function. Combine beans with whole grains and you have an excellent complete protein meal....all while holding the meat!

1/2 C. Black beans, rinsed and drained
1/4 C. minced green bell pepper
1/2 small tomato, seeded and diced
1/2 C.shredded cheese(Cheddar, Jack...any good melting cheese)
1/2 Avocado
1 tsp olive oil
Salt and pepper to taste
Sour Cream and Salsa(optional)
1 large whole wheat tortilla

Heat skillet and spray with non-stick cooking spray. On a cutting board, sprinkle cheese, beans, tomato and bell peppers on half of the tortilla. Fold over other half and place on the skillet. Allow to brown on each side while the cheese melts and veggies heat through. In another bowl, smash avocado and add olive oil. Mix to combine and season with salt and pepper to taste.

Remove quesadilla from skillet and cut into wedges. Serve with a dollop of avocado, sour cream and salsa.

We like to serve this with cold sliced mango with a squeeze of lime!

Serves 2.

Grocery Store Tip of the Week

2008-11-10T08:45:00.001-08:00

I am going to try to post a tip each week for maximizing your trip to the grocery store. Please feel free to contact me with your favorite tips and look for them to be posted on the site!

Week One: Bulk Bins

The bulk section of the grocery store is one of my favorites!(not all stores have them, but they are generally available at grocery stores that lean toward whole foods.) Here you will find nuts, grains, beans, cereals, etc. It is a great opportunity to buy products your family loves and save money at the same time. I love to mix and match dried fruits and nuts with some low sugar granola for an easy trailmix.

Sweet Potato Pancakes

2008-11-10T07:08:00.000-08:00

Breakfast is an overlooked time to add veggies into your children's diets. One way I do this at home is to add in shredded or pureed veggies into easy to prepare pancake mix. It improves the nutritional quality of an otherwise nutritionally bankrupt breakfast choice. The bonus....they taste great! This recipe calls for mashed/pureed sweet potato, but be creative! I use bananas, apples, berries, nuts, sweet potato, carrot, pumpkin, zucchini...it's endless. Stay tuned for more nutrient packed variations to come!

Sweet Potato Pancakes

1 batch Bob's Red Mill 10 Grain Pancake Mix prepared as directed
1/2 Cup pureed/mashed sweet potato(I usually bake an extra one or two when I make them for dinner to use in pancakes or muffins. You can freeze them by the 1/2 cup in baggies in the freezer for about a month!)
1 tsp. Vanilla
1 tsp(or more depending on taste) Pumpkin Pie Spice

Mix all ingredients together with a metal whisk. Grease your griddle with a cooking spray. Pour 1/3 cup of batter on griddle per pancake and when you start to see small bubbles forming, time to flip. Serve with real butter* and real maple syrup. I also typically serve pancakes with scrambled eggs and a berry fruit salad.

*Don't be afraid to use real butter. The synthetic properties of margarine are far more dangerous to your body than real fats, not to mention, butter just tastes better.

This recipe will feed 2 children and 2 adults.

Hint: if you double the batch, you can freeze these. Just let them cool completely, place a square of waax paper between each pancake and put them in a freezer bag. Then you have an easy and healthy breakfast for your kids during the school week. Then simply heat them up in the toaster just like Eggos...but yummier!

Ladybugs on a Limb

2008-11-09T12:56:00.000-08:00

Here's a simple snack that your kids will enjoy making themselves!

Natural peanut or almond butter
Ak Mak Crackers
No sugar added dried cherries

Let your child spread a thin layer of nut butter on the ak mak crackers with a plastic butter knife. Dot the tops of the buttered crackers with dried cherries. 2 dressed crackers per hungry child.

Serve with a glass of milk and enjoy.

Good Morning Parfaits

2008-11-08T07:07:00.001-08:00

My family loves these for breakfast or snack time. They are easy to make, delicious, and even your little ones will love to help build their own.

Good Morning Parfaits

2 1/2 Cups Plain Greek Yogurt*
1 Cup prepared whole wheat couscous
1 Banana, chopped
1 Cup chopped strawberries
4 TBS. sunflower seeds
4 tsp. flaxmeal
honey to taste
vanilla to taste

*Note: when choosing dairy products, more fat is better for younger children to aid in nourishing their developing brain. I generally use whole milk yogurt for my 2 year old.

Place measured yogurt into a bowl and add a couple tablespoons of honey and 1 tsp of vanilla to start. Mix to combine until you have enough of both to suit you. Place each of the ingredients into its own bowl and allow each family member to create their own parfait! You can use cute dessert dishes to add to the fun. Here's how I would build mine: layer of yogurt in the bottom, a bit of flax, bananas, yogurt, flax, strawberries, yogurt and finish it off with sunflower seeds. This recipe is delicious and provides lots of protein, calcium, Vitamin E and C. You get good fats from the flax, fiber from the seeds, whole grains from the couscous and a load of potassium! Not to mention, honey is a great natural antimicrobial agent! Enjoy!

Welcome to The Mommy Chef!

2008-11-07T12:29:00.001-08:00

No, I am not really a chef, but I am a mommy and a very nutritious-conscience one at that! I will be posting healthy and tasty recipes that are simple and nutritious that even the pickiest eater will enjoy. Please check back often as my site develops!

Thanks,

Amber a.k.a The Mommy Chef