|
|
|
You will need Adobe Acrobat Reader to download the
recipes. Download Acrobat Reader for free by clicking on the Adobe icon
below.
 |
|
Okay,
you might not have heard of quinoa (pronounced keen-wah) but you
should make its acquaintance. It’s a very nutrient-dense,
quick-cooking whole grain that has a light nutty flavor.
1/4 cup pine nuts
2 1/2 - 3 cups cooked quinoa
1/4 cup olive oil
1/4 cup lemon juice
1/2 teaspoon ground cumin
1/2 teaspoon sea salt
5 tablespoons chopped cilantro
2 scallions, finely chopped
1/2 jalapeno pepper, finely chopped
(seeds removed) - optional
1 cup
cooked black beans
Pre-heat oven to 300 degrees F. Put pine
nuts in a small baking dish and toast them for 5-7 minutes, until they
turn golden. Remove and set aside.
Remove cooked quinoa from pot, place in large bowl and let cool.
Combine olive oil, lemon juice, cumin, and salt in a bowl. Whisk
together and pour over warm quinoa (not hot, not cold). Toss well.
Add cilantro, scallions, jalapeno, black beans, and pine nuts to
quinoa and toss again. Serve at room temperature.
Preparation time: 45-50 minutes
Makes: 4 servings
Recipe from
Feeding the
Young Athlete: Sports Nutrition Made Easy for Players and
Parents by Cynthia Lair with Scott Murdoch, RD, PhD (Moon Smile
Press, 2002) www.feedingfamily.com
TOP |
These
are just like the yummy ones you can get at restaurants only better -
the fish isn’t deep-fried and the ingredients are fresh! You can
choose to use soft corn tortillas or crisp taco shells. Two or three
limes should give you all the juice you need for this recipe. Make
plenty, they’re good.
1 tablespoon lime juice
1 tablespoon extra-virgin olive oil
1 tablespoon tamari or soy sauce
1 lb. fish, true cod, halibut or other
white fish
8-12 corn tortillas or taco shells
grated cheese
salsa
Sauce:
1/4 cup mayonnaise
1 tablespoon lime juice
2 tablespoons chopped cilantro
1 clove garlic, pressed
1/8 teaspoon cumin
1 tablespoon water
Vegetables:
1/2 cup shredded cabbage
4 leaves romaine, rolled and cut in thin
strips
1 carrot, grated
1/4 cup chopped red onion
1 tablespoon extra-virgin olive oil
1 tablespoon lime juice
salt
and pepper
Combine 1 tablespoon each of lime juice,
olive oil and soy sauce in a small bowl and pour over fish. Allow
fish to marinate for at least 1/2 hour.
Combine all ingredients for sauce in a small bowl and whisk until
smooth. Cut vegetables. Dress with olive oil, lime juice, salt and
pepper and toss. Set side dressed vegetables and sauce.
Preheat
broiler. Place marinated fish on a broiler pan and broil about 10-15
minutes depending on the thickness of the fish (10 minutes per inch).
Warm tortillas in a skillet one at a time or bake taco shells. When
fish is done, cut into small slices. Place a few fish slices in
tortilla with dressed vegetables on top. Pour a tablespoon or two of
the sauce over the top and add a bit of grated cheese and salsa if
desired. Repeat process for each tortilla. Serve immediately.
Preparation time: 45 minutes
Makes: 2/3 cup sauce, 8-12 tacos
Recipe from
Feeding the
Young Athlete: Sports Nutrition Made Easy for Players and
Parents by Cynthia Lair with Scott Murdoch, RD, PhD (Moon Smile
Press, 2002)
www.feedingfamily.com
TOP |
|
Muesli is handy for camping trips and hurried breakfasts. Preparing
rolled oats this way gives them a slightly different texture you'll
enjoy.
2 cups
boiling water
2 cups
rolled oats or rolled barley (or some of both)
1/3 cup
hazelnuts, chopped
1/3 cup
raisins
1/2
teaspoon cinnamon
Juice
of 2 oranges
Optional toppings:
Grated
apple
Sliced
pears
Dollop
of plain yogurt
Place grain, nuts, raisins, and cinnamon in mixing bowl. Pour
boiling water over mixture and stir. Juice oranges; add juice to
mixture and stir again. Cover bowl with plate or cloth and allow
moisture to soften grains overnight. Serve topped with apple,
pear, and/or yogurt.
Preparation time: 10 minutes (excluding overnight)
Makes: 4 servings
FOR BABIES 6 MONTHS & OLDER: Steam some apple or
pear slices until soft. Puree and serve.
VARIATION FOR CHILDREN: Some may prefer a plainer muesli. Omit nuts
and raisins, and let others who enjoy them add them as toppings in the
morning.
TOP |
People often don't think of having soup for breakfast, but this soup
is nutritious, energizing, and a great way to "break fast." Fresh
gingerroot helps stimulate the digestive system and has a warming
effect on the body.
4-inch piece of wakame
4 cups water
1 cup thinly sliced greens (kale, collards, bok choy, watercress)
1 tablespoon grated gingerroot
4 tablespoons light or mellow unpastuerized miso
1/4 pound firm tofu, cut in cubes
Garnish:
2 scallions, thinly sliced
Place wakame in small bowl of water and soak for 5 minutes. Put 6 cups
water in 3-quart pot and bring to a simmer. Remove wakame from water
and chop into small pieces removing the spine. Add chopped wakame to
water. Simmer 8- 10 minutes, adding greens, gingerroot and tofu cubes
in the last minute or 2 of cooking time. Pour a bit of broth into
each serving bowl and dissolve 1 Tablespoon of miso into each bowl.
Fill bowl with soup, and stir gently. Garnish each bowl with
scallions.
Preparation time: 15 minutes
Makes: 4 servings
FOR BABIES 10 MONTHS & OLDER: Remove a little of the cooked wakame
from the soup. Chop very fine and add to pureed cereal or vegetables
you are serving to baby. Adds extra calcium and other minerals.
TOP |
|
These grains meld to make a creamy cereal with an earthy flavor. I
like the recipe because there is no wheat, a grain we tend to overdo.
To make toasted cereal mix:
1 cup hulled barley
1 cup millet
1/2 cup sesame seeds
1 cup whole oats
1 cup polenta
1 cup amaranth
Place barley, millet, sesame seeds, and oats in fine strainer; rinse
with water and drain. Combine with polenta and amaranth and toast
cereal in one of two ways.
Oven toasting:
Preheat oven to 350 degrees F. Spread
grains on cookie sheet and toast in oven until they give off a nutty
aroma (12 - 15 minutes).
Skillet toasting:
Place washed grains in large skillet on
burner and toast on medium heat, stirring constantly, until grains
give off nutty aroma (about 5 - 8 minutes). Let toasted grains cool.
Store in a sealed container.
To make cooked cereal:
1 cup toasted cereal mix
1/3 cup raisins
3 cups water
Pinch of sea salt
Grind toasted grains in a small electric
grinder or food processor. Combine ground cereal, water, raisins and
salt in a small pan. Stir constantly as you bring to boil. Turn heat
to low, cover and simmer (10-15 minutes). Stir frequently to prevent
sticking.
Preparation time: 15-20 minutes for toasting, 15 minutes to
cook cereal
Makes: 5 1/2 cups dry cereal mix
(1 cup dry mix makes 4 servings cooked cereal)
FOR
BABIES 6 MONTHS & OLDER: Toast a cup of millet separately and use the
toasted millet to make cereal.
TOP |
Mochi is made from sweet brown rice that has been cooked, pounded into
a paste, and then compressed into dense bars. When broken into squares
and baked, it puffs up like a cream puff and gets gooey inside. Mochi
comes plain or in several flavors; cinnamon-raisin mochi is the
breakfast favorite at our home. Look for mochi in the refrigerated or
freezer section of your natural foods store. Sweet brown rice is an
excellent food for nursing moms. Children love this warm chewy
breakfast treat.
1 block mochi
All-fruit jam or preserves (your favorite flavor)
Preheat oven to 400 degrees F. Break mochi into squares. The block
is usually scored so that it can be broken easily into 2-by-2-inch
squares. Place squares on a lightly-oiled cookie sheet and put in
oven. Bake until mochi puffs up (10-12 minutes). Remove from oven.
Open each square and slip a teaspoon or two of jam inside. Serve
immediately.
Preparation time: 15 minutes
Makes: 6 mochi squares
FOR
BABIES 6 MONTHS & OLDER: Mochi is a little too sticky and chewy for
a mouth with few teeth. Make some baby cereal out of sweet brown rice
so you can both benefit from this unique type of rice.
TOP |
|
This drink is filled with many warming
spices. It is wonderful on cold winter days. Children love it’s
sweet taste. Traditionally this tea is made with black tea. I have
omitted it because most of us don’t need the caffeine; children
certainly do not.
4 cups water
10 whole cloves
12 whole cardamom pods
12 whole black
peppercorns
2 sticks of cinnamon
4 slices fresh
gingerroot, 1/4” thick
1 cup soy, cow or goat
milk
Maple syrup or honey to
taste
Bring water, spices, and gingeroot to a
boil in a pot. Lower heat and simmer 15-20 minutes. Add milk. If
using cow or goat milk, bring to a boil again to increase
digestibility. Turn heat off. Strain into cup and stir in sweetener.
Makes: 4 to 5 cups
TOP |
Buttermilk is a cultured dairy product that is easy to digest and
actually quite low in fat! It adds a rich flavor to pancakes. For a
dairy-free version substitute soy milk with 1 tablespoon lemon juice
added to it.
1 egg
1 1/2 cup dry
whole-grain pancake mix
1 cup buttermilk
1/2 cup water
1 ripe banana
Oil for griddle
Separate egg, pour egg white in one bowl and yolk in another. Beat
egg white until stiff peaks form. Set aside. In a large bowl,
combine egg yolk, dry mix, buttermilk, and water. Mix thoroughly with
a whisk. Cut banana into thin slices. Add egg white and bananas to
batter and gently fold in.
Heat griddle to medium-high and coat surface with small amount of
oil. Pour enough batter onto griddle to form a 5-inch diameter
pancake. When pancake has cooked on the bottom, flip with a spatula
and cook the other side. Keep cooked pancakes in a warm oven until
ready to serve.
Preparation time: 25-30 minutes
Makes: 10 five-inch pancakes
FOR BABIES 6 MONTHS AND OLDER: Reserve
some ripe banana. Mash and serve.
VARIATION FOR CHILDREN: Put batter in a
squeeze bottle and squeeze batter onto griddle in shapes of initials,
age of child, animals.
TOP |
|
This basic pancake mix comes from Goldie Caughlan, Nutrition Educator
at Puget Consumer’s Co-op in Seattle. There are many types of whole
grain flours besides wheat that can be used to make baked goods. This
recipe utilizes a combination of several. One perk of this mix is
that it works equally well for waffles.
Dry pancake mix:
2 cups barley or kamut
flour
2 cups whole wheat pastry flour
1 cup buckwheat flour
1 cup blue cornmeal
3 tablespoons baking powder
1 teaspoon cinnamon
Combine all ingredients and store in an airtight container.
Makes: 6 cups dry mix
TOP |
This colorful dish makes a hearty Sunday breakfast. Any vegetables
can be substituted for the ones listed; however this combination is
scrumptious. Serve with a fresh fruit salad for brunch. Also works
as a yummy, well-balanced dinner served with a fresh green salad. If
you don’t have leftover baked potatoes, use fresh potatoes, cut in
cubes and boil until tender.
2-3 teaspoons
extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 red pepper, chopped
1 green pepper, chopped
1 teaspoon cumin
1 teaspoon coriander
1 pound firm tofu,
crumbled
1 teaspoon turmeric
1 tablespoon tamari or
shoyu
2-3 small potatoes,
baked and chopped into chunks
Ľ cup chopped cilantro
6 whole wheat tortillas
salsa
Heat oil in a 10-inch skillet on medium
heat. Add onions and garlic and sauté. Add peppers, cumin, and
coriander and continue to sauté until vegetables are soft. Crumble
tofu into skillet with vegetables and stir. Sprinkle in turmeric and
mix. Add chopped potatoes, tamari and cilantro and stir. Place about
1/3 cup of the filling mixture in a whole wheat tortilla, roll it up
and top with salsa. Serve warm.
Preparation time: 15-20 minutes
Makes: 6 servings
FOR BABIES 6 MONTHS & OLDER: Reserve a
few pieces of the baked potato. Puree with a little water, warm and
serve.
FOR
BABIES 10 MONTHS & OLDER: Reserve extra tofu, cut fresh tofu into
cubes and serve.
TOP |
|
Dr.
Bruce Gardner, a family practitioner, prepared this mouthwatering
delicacy for us one summer and I have never forgotten it. The
ginger-lime marinade makes this dish awesome. To put animal protein
into proper perspective on the dinner plate, serve the salmon in 3-4
ounce portions accompanied by whole grains and vegetables.
2 - 3 pounds salmon filet
Marinade:
2/3 cup tamari or shoyu
2 teaspoon toasted sesame oil
2 tablespoons grated ginger
Juice of 1 large lime
4 cloves garlic, minced
4 scallions, finely chopped
Garnish:
2 red
peppers, cut in big slices
To
marinate salmon:
Put tamari, oils, gingerroot, lime juice,
garlic, and scallions in a small mixing bowl; whisk together. Place
fish in a shallow pan and pour marinade over the top. Allow to
marinate one hour in the refrigerator.
To
grill salmon:
When the coals in your grill are just
becoming white, remove fish from pan and place fish on the grill, skin
side down. Brush the top with part of the marinade and grill the fish
for about 5 minutes. The rule of thumb for cooking fish is 10 minutes
of cooking time per inch of thickness. Turn the fish over. Remove
the skin, it should come off easily. Brush the top with marinade
again and grill for 4-7 minutes more, until the fish is tender at the
thickest part. Flip it over and serve grilled side up. Roast chunks
of red pepper on grill while cooking fish and serve as a garnish with
the fish.
Preparation time: 1 hour for
marinating, 10-15 minutes for grilling
Makes: 8 to 10 4-ounce servings
TOP |
|
|
Copyright
© 2003 ∙
Nourish Our Kids, Inc. ∙ All
Rights Reserved ®
home
│
nutrition education
│
healthy tips
│
what's new?
│
resources
│
testimonials
│
about
│
in the news
│contact us |
