Favorite Warm Weather Snacks

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!

Shrek Soup

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

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!

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.

No Recipe Required

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!

20 Healthy Snack Ideas

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

Popeye Rice

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.

Tricks of the Trade

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!

Look Mom! Flying Saucers!

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.

Meatloaf

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.

Mexican Street Corn

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!

Italian Chicken Burgers

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.

Salad Night

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!

Broccoli Salad

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

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

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!

Rainbow Cakes

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.

For the Casserole Queen

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!

Roasted Asparagus

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!

Roasted Tomato Soup...as promised!

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!