HEALTHY SMART KIDS SNACK PROGRAM
Copyright © 2015 Healthy Smart Kids Snack Program
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Healthy Smart Kids Snack Program 1700 Rio Grande Street-4th floor Austin, Texas 78701 www.healthysmartkids.com
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Healthy Smart Kids Snack Program
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Created by: Kelly Barnhill Ronika Kim Sarah Stanley Jacquelyn Valle
Project Managed by: Wendy Richardson
HEALTHY SMART KIDS SNACK PROGRAM
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Introduction We’ve designed the HEALTHY SMART KIDS SNACK PROGRAM to empower children to eat well by approaching nutrition from a variety of angles. In our program we teach basic facts in a fun and unassuming fashion, so that children can begin to understand the impact their food choices have on their bodies, their brains, and their lives. We make all of our snacks as fresh, colorful and fun as possible. The purpose of this program is to start teaching a healthy eating lifestyle to children at an early age, when they are ripe and eager for knowledge, so that they can incorporate these skills into their lifelong habits.
Garden Party
We provide recipes for snacks and small meals to be made in the classroom, as well as short lessons to introduce preschool age children to nutrition. Our recipes are inclusive for all children, including those with allergies to the top 8 pediatric food allergens: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybean. Our hope is that teachers and parents will benefit from this approach as well. Thank you for joining us as we journey through topics teaching what nutrition really is, how to choose real foods, how to prepare and eat balanced snacks, and to consume a variety of fruits and vegetables. Enjoy!
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The recipes in this book are free of the top eight pediatric food allergens: milk eggs fish crustacean shellfish tree nuts peanuts wheat and soybean Some brand name product notations include gluten free (GF), dairy free (DF), soy free (SF), or egg free (EF). Visit healthysmartkids.com to view videos on how to best use this recipe book, the HSK teacher manual and videos of each recipe being made.
Titles in this book are set in the Dyslexie Font
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Table of Contents Page September............................................8 October..............................................20 November...........................................32 December...........................................44 January..............................................52 February.............................................63 March.................................................72 April...................................................82 May....................................................91 June.................................................101 Anytime............................................109 Dips..................................................130 Holiday.............................................148 Ready to go Snacks.........................168 Conversion Table..............................170 Nutrition Facts.................................171 Aknowledgments................................209
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September “What hue shall my apples be?” Asked the little apple tree. “That is easy to decide; Make them green,’ the grasses cried. But the crimson roses said, “We would rather have them red,” While the dandelions confessed Yellow suited them the best. When the apples all were ripe, Many wore a yellow stripe. Some were red and some were green, Some were somewhere in-between. This song was originally posted at: http://bussongs.com/songs/apples.php
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September Page Apple Chicken Roll-Ups.....................10 Apple Fries.........................................11 Apple Slice Sandwiches......................12 Apple Snails.......................................13 Chicken Sausage Apple Kabobs..........14 Froggy Apples....................................15 Fruit Smile Plates..............................16 Green Monster Sandwiches.................17 Pretty Ladybugs.................................18 Sunny Apple Oats..............................19
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Apple Chicken Roll-Ups SERVES: 6 SERVING SIZE: 1 roll up INGREDIENTS: •
2 medium apples, sliced thin into strips
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12 oz sliced deli meats (chicken, turkey, roast beef )
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Other toppings such as avocado, spinach, tomato, cucumber, Daiya cheese
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Condiments such as mustard, honey, hummus, Just Mayo
Lettuce leaves or GFDFSF tortillas (corn, Udi’s, Rudi’s)
DIRECTIONS: 1. Put sliced apples and sliced deli meat in wrap 2. Top as desired 3. Roll up, cut in half if you want, and enjoy!
NOTES: •
Corn tortillas are naturally GFDFSF, but read label to ensure. Some brands may have soy
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Just Mayo is GFDFSFEF
For example:
Udi’s are GFSFDF, but contain eggs
Rudi’s are free of all avoided ingredients
If using corn tortillas, please choose non-GMO corn sources
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Apple Fries SERVES: 6 SERVING SIZE: 6 fries INGREDIENTS: •
4 medium apples
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Cinnamon (in a shaker container)
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2 tbsp ground flax seeds
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12 ounces coconut yogurt (plain or vanilla)
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Red Berry Puree
DIRECTIONS: 1. Peel and core apples 2. Slice apples into sticks 3. Sprinkle with cinnamon and ground flax seeds 4. Blend plain or vanilla coconut milk yogurt and berry puree to make “ketchup” 5. Dip “fries” in “ketchup” NOTES: •
You may puree your own berries, or use a fruit puree snack pouch (for example a GoGo Squeez type)
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Alternative dip suggestions: Sun Butter, coconut milk yogurt plus protein powder
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Apple Slice Sandwiches SERVES: 6 SERVING SIZE: 2 sandwiches INGREDIENTS: •
4 apples
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Sun Butter
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Toppings such as: shredded coconut, raisins, chopped berries, GF granola, chia seeds, ground flax seeds, cinnamon
DIRECTIONS: 1. Slice apples into horizontal rings 2. Use mini cookie cutter (in fun shapes) to core rings 3. Spread Sun Butter on slices 4. Top as desired 5. Top with apple slice to make sandwich
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Video
Apple Snails SERVES: 6 snails SERVING SIZE: 3 snails INGREDIENTS: •
2 apples
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6 stalks of celery
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1 cup Sun Butter
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Blueberries or raisins
DIRECTIONS: 1. Cut celery into 3-4 inch lengths
Video
2. Slice off bottom of celery to make a flat surface (Optional, but makes more stable. Should be done by an adult) 3. Fill a zipper bag of Sun Butter 4. Cut small hole in corner of bag to create a decorator bag 5. Slice apples into thin slices to make a half circle 6. Cut small strip off each slice, and then cut in half widthwise, these will be the antennae 7. Pipe Sun Butter into the celery, ensuring a good amount 8. Pipe Sun Butter onto the apple slices to make a spiral pattern 9. Set apple half into the Sun Butter in the celery, cut side down 10. Add “eyes” of raisins or blueberries 11. Add antennae of apple strips NOTES: •
Too much Sun Butter piped in the snail will cause the ‘shell’ to tip over
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Instead of making a snail you can do a butterfly- skip step 7, (or just make dots instead of swirls) and put two slices in the celery to make “wings” 13
Chicken Sausage Apple Kabobs
SERVES: 6
SERVING SIZE: 1 kabob INGREDIENTS: • • •
4 links smoked chicken sausage, cut into chunks 1 large apple, cut into chunks 1 large red bell pepper, cut into chunks
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Marinade:
1/2 tsp salt 1/2 tsp pepper 1/2 cup apple cider or juice 2 tbsp olive oil 1/4 cup apple cider vinegar 2 tbsp brown or Dijon mustard 1 tbsp fresh sage, minced 1 tbsp fresh thyme, minced
DIRECTIONS:
Video
1. Thread skewers with chicken sausage, apples, and red bell pepper 2. Whisk together marinade ingredients in a medium bowl 3. Brush kabobs with marinade 4. Bake at 325°F for 10-15 minutes, or until apples are tender
NOTES: •
If using wooden skewers, soak in water to prevent burning
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Many smoked chicken sausages use a pork casing, which is not Kosher
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Applegate Farms Organic Chicken Sausages and Trader Joe’s Chicken Sausages do not use pork casings
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Froggy Apples SERVES: 6 SERVING SIZE: 1 frog INGREDIENTS: •
2-3 green apples
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Sun Butter
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1 small container blueberries, raisins, or blackberries
DIRECTIONS: 1. Cut green apples into wedges, ensuring wedges are not angled on both sides 2. Flatter wedges will make more stable frogs
Video
3. Spread Sun Butter on flat side of one wedge 4. Place second wedge on top, flat side down 5. Dab Sun Butter on top wedge in two spots 6. Place blueberries on spots to make eyes NOTES: •
Two large apples should be sufficient, but if apples are smaller 3 may be needed
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Wedges should be cut so that one side is flat, otherwise the wedges will slide off each other
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A piping bag made out of a zipper bag can make this easier
Adapted from: http://www.halfhourmeals.com/food-for-thought/7-healthy-uniqueand-easy-snacks-your-kids-will-love/
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Fruit Smile Plates SERVES: 6 SERVING SIZE: 1 smile INGREDIENTS: •
3 apples
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2 bananas
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1/2 cup Sun Butter
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Small container of blueberries
DIRECTIONS:
Video
1. Cut apples into slices 2. Use apple wedges as mouth and other fruits to make the rest of the face (blueberries for eyes, banana slices for nose), using a Sun Butter piping bag to hold the fruits in place 3. Use Sun Butter piping bag to decorate with eyebrows, ears, etc. 4. Use apple slices to scoop up Sun Butter when eating NOTES: •
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This may be good to do as an introductory snack time instruction to get the kids familiar with being in the kitchen
Green Monster Sandwiches SERVES: 6 SERVING SIZE: 1 monster sandwich INGREDIENTS: •
1 apple, chopped
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2 tbsp apple cider vinegar
1 tbsp fresh chopped thyme
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2 cups shredded chicken breast
Halved cherry tomatoes
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1 medium avocado, mashed
Cucumbers, cut into triangle pieces
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2 stalks celery, chopped finely
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GFSFDF bread or rice cakes
DIRECTIONS: 1. Mix thoroughly, spread on piece of bread 2. Use halved cherry tomatoes for eyes, cucumber triangles for teeth, and any other veggie facial features you might want
Video
NOTES: •
See ingredients notes on choosing appropriate bread
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Organic canned chicken breast may be used, but it is not preferred
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Pretty Ladybugs SERVES: 6 SERVING SIZE: 1 ladybug INGREDIENTS: •
3 apples
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12 GF pretzel sticks
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6 tbsp Sun Butter
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1 cup raisins
DIRECTIONS: 1. Slice one apple into rounds for the bases 2. Slice the other two into wedges 3. Top one round with Sun Butter and two apple wedges 4. Poke a hole at one end of each wedge and insert the pretzel stick. Add a raisin to the ends.
Video
5. Dab Sun Butter to make spots and top with raisins NOTES: •
Choose soft raisins for the tops of antennas
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Many brands of GF pretzels contain soy lecithin which can trigger soy allergies
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Sunny Apple Oats SERVES: 6 SERVING SIZE: 1 bowl INGREDIENTS: •
4 medium apples diced
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1 cup GF oats
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4 cups water
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3 tbsp brown sugar
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1/2 tsp cinnamon
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6 tbsp Sun Butter
DIRECTIONS: 1. Combine oats and water in a saucepan. Bring to a boil, then reduce heat to a simmer 2. Allow to simmer for 5 minutes, then add diced apples. Simmer for 5-10 minutes more, until apples are tender and oats have cooked and are thick 3. Stir in brown sugar and cinnamon 4. Divide among six bowls and top with 2 tbsp Sun Butter NOTES: •
Only gluten free old-fashioned or steel cut oats should be used
Adapted from: http://www.eatingwell.com/recipes/apple_oatmeal.html
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October When the pumpkins are so yellow And the vines with grapes abound, When the melons are so mellow And the nuts fall to the ground; When persimmons lose their bitters, And the apples are so red; When we love to eat corn fritters Since the roasting ears have fled; When vacation days are over And the children go to school, They no longer play in clover, But much learn “Arithmos-rule,” When weird Hallowe’en’s most naughty elves With gnomes and sprites appear, While fat Thanksgiving fills the shelves ‘ Tis AUTUMN, QUEEN OF YEAR Autumn, Queen of Year by Winifred Sackville Stoner, Jr.
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October
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Black Bean Bats................................22 Chicken Noodle Soup.........................23 Creepy Carrots...................................24 Eyeball Duck Eggs..............................25 Halloween Stuffed Bell Peppers.........26 Maple Sesame Cauliflower.................27 Pumpkin Muffins.................................28 Pumpkin Pudding................................29 Pumpkin Seed Parfaits.......................30 Roasted Pumpkin Seeds.....................31
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Black Bean Bats SERVES: 6 SERVING SIZE: 2 bats INGREDIENTS: •
1 (15oz) black beans
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1 tsp sea salt
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2 tbsp chia seeds
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1/2 cup plus 2 tbsp water
1/4 onion, finely chopped (may omit)
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1 to 1 1/4 cups GF oat flour
1/4 cup fresh lime juice
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1/2 cup GF oats
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2 garlic cloves, roughly chopped (approximately 2 tbsp pre-minced jarred garlic)
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Cooking oil
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GFDFSF black chips (corn, bean)
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Sliced green olives with pimentos
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2 tbsp ketchup
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1 tsp cumin
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1 tsp paprika
DIRECTIONS:
Video
1. Mix chia seeds and water in a small bowl. Allow to sit for 5 minutes 2. Preheat oven to 350°F. Line a baking sheet with parchment paper 3. Add black beans, chia seeds & water, 1 cup of oat flour, garlic, cumin, paprika and salt to a food processor. Process until a thick paste forms. If necessary, add another 1/4 cup of oat flour 4. Add in and process onion, lime juice, and oats. Mixture will be thick 5. Roll the mixture into balls of about 1/4 cup. You may need to oil your hands to prevent sticking 6. Place balls on lined baking sheet. This should make between 10-15 balls 7. Bake balls for 20-25 minutes, or until just turning golden and allow to cool 8. Use bean balls as body and arrange chips for wings, sliced olives as eyes, garlic for teeth. Add ketchup for dipping NOTES: • Allowing the mixture to chill for 10 minutes or longer will help prevent sticking • Roll balls in black chia seeds or sesame seeds for an extra layer of black
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Chicken Noodle Soup SERVES: 6 SERVING SIZE: 8 ounces INGREDIENTS: •
1 tbsp olive oil
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1/4 medium onion, minced or grated
1 spring fresh rosemary
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2 cloves garlic, minced
Chopped or shredded chicken breast
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6 cups chicken broth
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2 large carrots, peeled and sliced
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2 springs fresh thyme
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2 ribs celery, chopped
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2 bay leaves
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GF noodles of choice
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1 tsp ground cumin
DIRECTIONS: 1. Heat olive oil in large pot over medium heat. Cook onion and garlic until soft 2. Add chicken broth 3. Add thyme, bay leaves, and rosemary. You may wish to tie these together or tie up in cheesecloth as they will be removed prior to eating 4. Add cumin, carrots, celery, and chicken breast 5. Cook and simmer for 10 minutes 6. Add noodles, and cook until noodles are done according to package directions 7. If you need more liquid you can add more chicken broth 8. Remove herbs, and season with salt and pepper to taste 9. You may also use cooked quinoa or brown rice in place of noodles 10. You may add or substitute any vegetables with this recipe-whatever you have on hand can go in NOTES: •
Suggestions include 100% buckwheat Soba noodles, vermicelli, rice noodles, or specialty gluten free pastas)
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Creepy Carrots SERVES: 6 SERVING SIZE: 5 fingers INGREDIENTS: •
3 cups carrots (either baby or large)
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2 oz of sliced deli meat such as turkey
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6 tbsp hummus
DIRECTIONS: 1. Cut carrots into finger shapes, making grooves for joint marks 2. Smear a little bit of hummus on the end of the “finger’” 3. Top with a fingernail shaped piece of deli meat Video NOTES: •
If large carrots are used, they should be peeled and cut into pieces. Carrots should be prepared ahead of time
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Any high protein dip may be used in place of hummus
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Hummus recipe can be found on page 136
Adapted from: Mom on Timeout Recipes
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Eyeball Duck Eggs SERVES: 6 SERVING SIZE: 2 eyeballs (1 face) INGREDIENTS: •
1 dozen duck eggs
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Sliced black olives
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Other veggies (cucumbers, bell peppers, etc) if you want to make a face
DIRECTIONS: 1. Place eggs in a single layer at the bottom of a saucepan. Add cold water enough to have 2 inches of water above the eggs 2. Heat pot on high heat, bring to a full rolling boil 3. Once the water has boiled, turn off heat, cover, and allow the eggs to sit for 15-18 minutes 4. Run under cold water to cool them quickly 5. Once cool enough to handle, peel It may be easier to peel under running water 6. Once peeled, slice eggs in half at the equator. Place on plate cut side down 7. Place olive slices on eggs to make pupils • Use other cut up veggies to make a face: cucumber triangles for teeth, halves of pepper rings for nose
Video
NOTES: • • • •
Duck eggs are an acceptable alternative for some people with egg allergies. However, always confirm this with physicians Duck eggs are becoming increasingly available. They are readily available at farmers markets and Asian grocery stores Get creative with how this is presented Instead of making a face you can just place them in a pool of red sauce for “blood” 25
Halloween Stuffed Peppers
SERVES: 6
SERVING SIZE: 1 bell pepper INGREDIENTS: •
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6 bell peppers of any color, preferably orange 1 tbsp each of fresh oregano and basil
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2 ribs of celery
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2 large diced tomatoes
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1/4 cup raisins
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1 lb. ground meat of choice (we used turkey)
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1 1/2 cups cooked brown rice
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Salt and pepper to taste
DIRECTIONS: 1. Preheat oven to 350 F
Video
2. Cook the rice in a rice cooker or stove top, 1/2 cup rice to 1 cup of water by bringing the water to a boil, adding the rice, lowering to a simmer, covering and cooking approximately 15 minutes 3. Cook the ground meat in a skillet over medium high heat for about 5 minutes, until cooked through, draining the fat. Meanwhile, chop the celery and dice the tomatoes. Add the celery to the skillet and cook until tender 4. Add the rice, tomatoes, raisins, salt, pepper and fresh herbs, cooking until warm 5. Cut the tops off of the bell peppers and scoop the seeds out 6. *Optional: carve pumpkin faces out of the bell peppers for a Halloween themed snack 7. Fill the bell peppers with the stuffing mix, evenly between all six 8. Bake for 45 minutes or until tender NOTES: •
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If your ground meat is very lean, you may need to add oil to avoid sticking and burning
Maple Sesame Cauliflower SERVES: 6 SERVING SIZE: 4-6 ounces INGREDIENTS: •
2 tbsp pure maple syrup
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2 tsp white vinegar
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2 tsp Dijon mustard
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2 tbsp coconut aminos
4 cups cauliflower pieces (about 1/2 a large head)
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1 tbsp sesame oil
2 tsp sesame seeds (optional) Video
DIRECTIONS: 1. Whisk maple syrup and Dijon mustard in a large bowl until smooth 2. Whisk in coconut aminos, sesame oil, and vinegar 3. Add cauliflower and sesame seeds, toss to coat NOTES: •
You may use either raw or steamed cauliflower for this recipe. Alternatively, you may roast the coated cauliflower at 325°F for 20 minutes
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Coconut Aminos are a soy free, gluten free alternative to soy sauce or tamari, and are available at Whole Foods
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This recipe should be paired with a protein source such as chicken or beans
Adapted from: http://www.healthyseasonalrecipes.com/maple-sesame-cauliflower/
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Pumpkin Muffins SERVES: 6 SERVING SIZE: 2 muffins INGREDIENTS: • • • • • • • • • • • • • • •
1 cup gluten-free all-purpose flour 1/3 cup cane sugar 1/4 cup brown sugar, packed 1/3 tsp baking soda 1/3 tsp salt 1/3 tsp cinnamon 1/4 tsp ginger 1/8 tsp nutmeg 1/8 tsp cloves 1/3 cup coconut milk 1/2 tsp apple cider vinegar 1/2 cup pumpkin puree 2 tbsp olive oil 1 tbsp maple syrup or honey 1/2 tsp pure vanilla extract
DIRECTIONS: 1. Preheat oven to 350°F. Line muffin pan with 6 paper liners 2. Combine gluten free flour, sugars, baking soda, salt, cinnamon, ginger, nutmeg, and cloves in a large bowl, gently whisking to sift ingredients 3. In a medium mixing bowl, add coconut milk and apple cider vinegar, stir and allow to rest for 2 minutes. Next, add the olive oil, maple syrup, vanilla extract, and pumpkin puree to the coconut milk mixture. Whisk together until well combined 4. Add the wet ingredient mixture to the dry ingredients and gently stir just until combined. Distribute batter evenly among muffin cups 5. Bake for approximately 25 – 33 minutes, or until a toothpick inserted in the center comes out clean NOTES: •
Spread with seed butter [like pumpkin] for added protein
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Coconut milk is a dairy alternative, such as Silk, found in a carton
Adapted from: http://www.onegreenplanet.org/vegan-recipe/pumpkin-muffins/ 28
Pumpkin Pudding SERVES: 6 SERVING SIZE: ~1/3 cup INGREDIENTS: •
2 cups pumpkin puree or 15 oz canned pumpkin
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1/2 cup apple butter
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1/3 cup creamed coconut or coconut butter, at room temperature
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1/2 tbsp raw honey or maple syrup
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Cinnamon, to taste
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Raisins, (optional)
DIRECTIONS:
Video
1. Stir everything together 2. Divide evenly amongst six and enjoy NOTES: •
Serve with something crunchy for alternative texture
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Choose a healthy drink accompaniment
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Top with fresh berries, gluten-free granola etc.
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Pumpkin Seed Parfaits SERVES: 6 SERVING SIZE: 1 parfait INGREDIENTS: •
32 oz of coconut yogurt
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1 1/2 cups roasted pumpkin seeds
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3/4 cup dried fruit or 2 cups diced fresh fruit
DIRECTIONS: 1. For each child layer 5 1/2 oz yogurt, 1/4 cup roasted pumpkin seeds, and 2 tbsp dried fruit or 1/3 cup fresh fruit to make a fun parfait NOTES: •
Some fruit suggestions include dried cranberries, dried blueberries, raisins, peaches, blueberries, or apples
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You can set out a variety of fruits and let the child choose
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Use tall skinny clear cups to make it more fun- this will allow for multiple layers
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This recipe can be paired with roasted pumpkin seeds
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Roasted Pumpkin Seeds SERVES: 6 SERVING SIZE: 1/4 cup
INGREDIENTS: •
Raw pumpkin seeds (scrape them from the inside of a pumpkin!)
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Olive oil
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Salt
DIRECTIONS: 1. Clean seeds thoroughly using a colander. Remove any bits of pumpkin flesh 2. Drain and pat dry 3. Spread seeds on a baking sheet and drizzle with olive oil, tossing to ensure all seeds are well coated 4. Sprinkle lightly with salt 5. Roast at 300°F for 15 minutes, stir, and roast for 15-20 minutes more 6. The seeds will be lightly golden, but not brown when done
NOTES: •
Excellent to pair with Pumpkin Seed Parfaits or just eat on their own with a side of fruit
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Experiment with seasonings! Some fun ideas include cajun seasoning, cayenne, or sugar and cinnamon
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November Season of mists and mellow fruitfulness, Close bosom-friend of the maturing sun; Conspiring with him how to load and bless With fruit the vines that round the thatch-eves run; To bend with apples the moss'd cottage-trees, And fill all fruit with ripeness to the core; To swell the gourd, and plump the hazel shells With a sweet kernel; to set budding more, And still more, later flowers for the bees, Until they think warm days will never cease, For summer has o'er-brimm'd their clammy cells. Who hath not seen thee oft amid thy store? Sometimes whoever seeks abroad may find Thee sitting careless on a granary floor, Thy hair soft-lifted by the winnowing wind; Or on a half-reap'd furrow sound asleep, Drows'd with the fume of poppies, while thy hook Spares the next swath and all its twined flowers: And sometimes like a gleaner thou dost keep Steady thy laden head across a brook; Or by a cyder-press, with patient look, Thou watchest the last oozings hours by hours. Where are the songs of spring? Ay, Where are they? Think not of them, thou hast thy music too,— While barred clouds bloom the soft-dying day, And touch the stubble-plains with rosy hue; Then in a wailful choir the small gnats mourn Among the river sallows, borne aloft Or sinking as the light wind lives or dies; And full-grown lambs loud bleat from hilly bourn; Hedge-crickets sing; and now with treble soft The red-breast whistles from a garden-croft; And gathering swallows twitter in the skies. To Autumn By John Keats
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November Page Butternut Squash Fries.......................34 Butternut Squash Soup......................35 Carrot Coconut Pineapple Muffins......36 Celeriac Fries.....................................37 Loaded Sweet Potatoes.....................38 Roasted Carrots.................................39 Sweet Potato Brownies......................40 Sweet Potato Turkey Meatballs.........41 Sweet Potato Wedges........................42 Thai Style Wraps...............................43
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Butternut Squash Fries SERVES: 6 SERVING SIZE: 1/2 cup INGREDIENTS: •
1 large butternut squash, halved and seeded
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Sea salt to taste
DIRECTIONS: 1. Preheat the oven to 425°F 2. Use a sharp knife to carefully cut away the peel from the squash 3. Cut the squash into sticks like french fries 4. Arrange squash pieces on a baking sheet and season with salt 5. Bake for 20 minutes in the preheated oven, turning the fries over halfway through baking 6. Fries are done when they are starting to brown on the edges and become crispy Adapted from: http://www.allrecipes.com
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Video
Butternut Squash Soup SERVES: 6 SERVING SIZE: 8 ounces INGREDIENTS: •
1/2 tbsp olive oil
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2 cloves garlic, minced
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1/2 medium onion, chopped
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1 medium butternut squash (about 1 1/2 pounds) peeled and cubed
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2 cups vegetable broth
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1 cup cauliflower florets, broken into small pieces
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1 sprig fresh marjoram
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Dash cayenne
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Salt and pepper to taste
DIRECTIONS: 1. In a large pot, heat olive oil over medium heat 2. Cook onion for 3 minutes, then add garlic. Cook until softened 3. Add squash, broth, cauliflower, and spices. Bring to a boil, then allow to simmer for 20-30 minutes or until squash and cauliflower are tender. Remove marjoram sprig 4. Either use an immersion blender to puree soup in pot or work in batches to puree soup in a blender or food processor 5. Season with salt and pepper to taste NOTES: •
Should be combined with something containing protein- shredded chicken may be added into the soup itself, or you can serve with lean meats or quinoa
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Pre-cubed butternut squash is readily available 35
Carrot Coconut Pineapple Muffins
SERVES: 12
SERVING SIZE: 2 muffins INGREDIENTS: • • • • • • • • •
1 cup gluten-free flour mix 1/4 cup quinoa flour 1/4 cup rice flour 2/3 cup sugar 2 tbsp ground flax seed 1 tsp baking powder 1 tsp baking soda 1/4 tsp salt 1 tsp cinnamon
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1/8 tsp nutmeg 1/3 cup olive oil 1/3 cup apple sauce 1 cup grated carrots 1/2 cup crushed pineapple 1/4 cup shredded coconut, unsweetened 6 tbsp water 1 tsp vanilla
Video
DIRECTIONS: 1. Preheat oven to 350°F. Line a muffin tin with liners 2. Combine olive oil, applesauce, water, vanilla, and crushed pineapple. Mix well. Add grated carrots and coconut 3. Combine flours, sugar, flax seed, baking powder, baking soda, and spices in a large bowl 4. Add wet ingredients to dry, and stir until just combined 5. Pour muffin batter into tins about 2/3 full 6. Bake for 25 minutes, or until toothpick comes out clean NOTES: •
Spread with seed butter to add protein
Adapted from: http://jeanetteshealthyliving.com/2011/04/glutendairyegg-free-carrot-coconut-pineapple-muffins.html
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Celeriac Fries SERVES: 6 SERVING SIZE: 1/2 cup INGREDIENTS: •
2 medium sized celeriac roots
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2 tbsp of your favorite oil (we used olive)
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1 - 2 tsp of salt
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4-5 stalks of fresh rosemary
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Other fresh herbs as desired
DIRECTIONS:
Video
1. Preheat oven to 400°F 2. Cut one of the ends so the celeriac is able to stand on its own 3. Then peel the outside layer 4. Once peeled, cut the root into thin sticks for fries 5. Place your fries on a lined baking sheet and drizzle with your favorite oil, then add salt and rosemary 6. Bake for 40 minutes. Stir occasionally for even cooking 7. Let cool and serve NOTES: •
Serve with hummus (page 136) or guacamole (page 140)
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Loaded Sweet Potatoes SERVES: 6 SERVING SIZE: 1 potato INGREDIENTS: •
6 small sweet potatoes
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4 tbsp olive oil
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Kosher salt and black pepper
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Paprika to sprinkle
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2 avocados, sliced
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1/4 cup chopped fresh flat-leaf parsley leaves
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2 cups green salad, for serving
DIRECTIONS: 1. Heat oven to 400°F
Video
2. Rub the sweet potatoes with half the oil and season with 1/4 teaspoon salt 3. Bake on a rimmed baking sheet until tender, 40-50 minutes 4. Split the potatoes open lengthwise and drizzle with the other half of olive oil 5. Season with 1/2 tsp each salt and pepper 6. Top the potatoes with the avocado, parsley, and a sprinkle of paprika 7. Serve with the salad
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Roasted Carrots SERVES: 6 SERVING SIZE: 3-4 carrots INGREDIENTS: •
1 lb (approx 2 bunches, 24 carrots) of multi-colored carrots
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Olive oil, balsamic vinegar, sea salt, black pepper, minced garlic all to taste
DIRECTIONS: 1. Preheat oven to 400°F 2. Toss carrots with olive oil, vinegar, thyme, and garlic
Video
3. Line a baking sheet with aluminum foil 4. Spread carrots on baking sheet, sprinkle with salt and pepper 5. Bake for 30-35 minutes or until browned and tender NOTES: •
Serve with hummus (page 136)
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Experiment with different vinegar and herb combinations- rosemary and balsamic vinegar are a good combination
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Rainbow carrots will add color and fun
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If your carrots are small enough they do not need to be peeled, but larger carrots should be peeled and cut in half
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Sweet Potato Brownies SERVES: 6 SERVING SIZE: 2 small brownies INGREDIENTS: • •
• • • •
•
1 avocado 1 cup cooked sweet potato puree, or canned puree. 1/2 cup applesauce 1/4 cup honey 1 tsp vanilla extract 4 flax eggs – 4 tbsps ground flax seed, 12 tbsp water 1/4 cup coconut-
flour • • • • • • • • •
2 tbsp arrowroot powder 1/2 cup cacao powder 1/2 tsp sea salt 1 tsp baking soda 1/4 cup honey 1/2 cup Sun Butter 1/4 cup cacao powder 1/2 cup coconut milk 1 tsp sea salt
DIRECTIONS:
Video
1. Preheat oven to 375°F 2. Grease 8x8 pan with coconut oil and line it with parchment paper 3. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla 4. Once creamy, add in cacao powder 5. Add in flax eggs one at a time 6. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda 7. Combine both mixtures until smooth 8. Transfer to greased pan and bake for 25-35 minutes 9. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth 10. Once the brownies are done baking and have cooled, frost with this mixture
40
Sweet Potato Turkey Meatballs SERVES: 6 SERVING SIZE: 4 meatballs INGREDIENTS: • • • •
1 lb. lean ground turkey or ground chicken 1 medium sweet potato, grated 2 tbsp cornstarch whisked with 2 tbsp water 1/4 onion, grated or finely chopped
• • • • • •
1/2 cup fresh parsley, chopped 2 tbsp fresh rosemary, chopped 1 tsp garlic powder Pinch of cinnamon 1/2 tsp salt 1/2 tsp pepper
DIRECTIONS: 1. Preheat oven to 375°F 2. Mix all ingredients in a bowl 3. Form mixture into 24 meatballs
Video
4. Once formed, transfer to baking sheet 5. Bake meatballs in oven for about 10-15 minutes, or until fully cooked and browned. (Internal temperature >165°F ) NOTES: •
Serve with quinoa or hummus (page 136)
•
Ground turkey should be greater than 93% lean. 99% lean is best
41
Sweet Potato Wedges SERVES: 6 SERVING SIZE: 1 cup INGREDIENTS: •
4 large sweet potatoes, cut into wedges
•
2 tbsp cinnamon
•
2 tbsp paprika
•
Fresh rosemary sprigs
•
2 tbsp olive oil
•
1 tbsp salt
•
Other fresh herbs as desired
DIRECTIONS: 1. Preheat the oven to 375°F 2. Cut potatoes into wedges about one inch thick 3. Spread on a foil lined baking sheet 4. Add olive oil, spices and mix until well coated 5. Add rosemary sprigs on top 6. Bake for an hour, turning once or twice NOTES : Serve with hummus (page 136) or guacamole (page 140) Adapted from: http://www.deliciouslyella.com
42
Video
Thai Style Wraps SERVES: 6 SERVING SIZE: 1 wrap with dipping sauce INGREDIENTS: • • • • • • •
1 head butter lettuce 2 large carrots 1 large red bell peppers 1 large cucumber 12 oz shredded chicken 1 bunch cilantro Dipping Sauce: 1/4 cup rice wine vinegar 1 tbsp sesame oil 1/4 cup coconut aminos 2 tbsp lime juice
DIRECTIONS: 1. 2. 3. 4. 5. 6.
Wash and dry lettuce leaves Cut carrots and cucumbers into very thin strips De-seed and julienne red bell pepper Wash and chop cilantro Layer chicken, vegetables, and roll leaves up. Use a toothpick to secure if necessary Whisk dipping sauce ingredients together
NOTES: • • •
A spiralizer may be used to cut the carrots and cucumber into ‘noodles’ Coconut Aminos are a soy free gluten free alternative to soy sauce or tamari, and are available at Whole Foods Instead of lettuce leaves, you may use cabbage leaves or rice paper wrappers
43
December When Summers blue sky fades to grey And swiftly ends the shortening day, When coldness takes the flowers away Ill dance the dance of winter! Over hedges see me trip To frost the leaf and haw and hip, To petrify each sparkling drip And dance the dance of winter. Ill fade the roses red to white, Redress the landscape in one night! Make the cobwebs crisp and white And herald in the winter. I’ll tiptoe over lawns and trees The water pipe I soon shall freeze, Ill bring transport to its knees! And turn all things to winter In leafy Hollows, see me hide, I herald in the Christmas tide Where man keeps snug by fires inside While outside, I am winter. Jacky Frost By: Lucy Burrow
44
December Page Citrus Bean Soup...............................46 Pear Blossoms....................................47 Pear-fect Peacocks............................48 Pear Stack.........................................49 Peppermint Patties.............................50 Snowmen Sandwiches.........................51
45
Citrus Bean Soup SERVES: 6 SERVING SIZE: 2 cups INGREDIENTS: •
1 (28 oz) can mixed beans, rinsed and drained
•
6 cups vegetable broth, low sodium
•
1 medium onion, chopped
•
1 cup carrot, chopped
•
2 tbsp olive oil
•
1 tbsp grated fresh ginger
•
Juice from one orange
•
1 tbsp garam marsala
•
5 1/2 oz can coconut milk
•
Garnish (optional)
Video
DIRECTIONS: •
Heat olive oil in a pot over medium heat
•
Add onion and carrot and cook until tender, about 10 minutes
•
Add ginger root and garam masala. Cook until fragrant, about a minute
•
Add orange juice and vegetable broth, bring to a boil
•
Lower the heat and simmer for about 15 minutes
•
Finally, add the coconut milk
•
Pour into a blender and puree until smooth, or use a hand blender directly into the pot
•
Once smooth, add beans (do not blend) and return to a simmer
•
Garnish (optional) and serve
46
Pear Blossoms SERVES: 6 SERVING SIZE: 1 flower INGREDIENTS: •
6 slices GFDFSF bread
•
9 tbsp Sun Butter
•
2 cups sliced strawberries, apples, and pears
DIRECTIONS: 1. Use flower cutter to cut bread into flower shape 2. Spread Sun Butter on the flowers
Video
3. Decorate with slices of pear, strawberry, and apple NOTES: •
See ingredients notes for information on purchasing appropriate bread
•
Slicing the fruit into small pieces makes for easier decorating
Adapted from: http://usapears.org/recipe/pear-pb-and-j-bouquet/
47
Pear-fect Peacocks SERVES: 6 SERVING SIZE: 1 peacock INGREDIENTS: •
3 pears, cored
•
12 oz deli turkey or chicken sliced into strips
•
Strips of vegetables such as lettuce, spinach, or bell peppers
•
One slice of Daiya cheese cut into small triangle
•
12 raisins
DIRECTIONS: 1. 2. 3. 4.
Video
Slice pear in half lengthwise and core Place pear cut side down on plate. Cut small triangle of Daiya cheese or carrot for beak Poke two holes for eyes with a toothpick Lay strips of deli meat and veggies around the body to make tail feathers
NOTES: • •
The pear may be cut off center lengthwise in order to avoid coring the fruit Raisins or blueberries may also be used for eyes if desired
Adapted from: http://www.canadianfamily.ca/food/cute-snack-idea-pretty-as-apeacock/
48
Pear Stacks SERVES: 1 SERVING SIZE: 1 stack INGREDIENTS: •
3/4 cup plain or vanilla yogurt
•
1 1/2 tbsp honey
•
1/2 tsp ground cinnamon
•
1/4 ground nutmeg
•
2 green apples
•
2 pears
•
6 tbsp creamy Sun Butter
•
3/4 cup raisins
•
6 tbsp ground flax seeds
DIRECTIONS:
Video
1. Combine yogurt, honey, cinnamon, and nutmeg into a small bowl 2. Core and quarter the pear and apple. Slice each quarter into 4 slices Building each stack: 3. Lay 4 pear slices down in a square with the peel out 4. Spread or pipe about 1 tbsp of Sun Butter on pears 5. Sprinkle with 1 tbsp of raisins and 1 tbsp ground flax seeds 6. Stack apple slices on top in same way 7. Top with yogurt mixture, and sprinkle with 1 tbsp more raisins NOTES: • 6 tbsp = 1/4 cup plus 2 tbsp • Please see video for detailed slicing and stacking instructions • You will have leftover pear and apple slices Adapted from: http://usapears.org/recipe/fruit-napoleon/
49
Peppermint Patties SERVES: 12 SERVING SIZE: 2 patties INGREDIENTS: •
2 cups coconut oil at room temperature
•
1/2 cup coconut oil, melted
•
1/2 cup honey
•
1 tsp peppermint extract
•
3 dark chocolate bars, 72% cocao or higher
DIRECTIONS:
Video
1. In a bowl, mix the coconut oil, honey and peppermint extract 2. Form patties out of the mixture and place on a plate of parchment paper. Place in freezer to harden 3. While waiting, melt the chocolate bars and melted coconut oil over medium low heat in a saucepan. Remove from heat to cool for 5-10 minutes 4. Dip the hardened patties in the chocolate until covered and place back on the plate. Place in the freezer until the chocolate has hardened
50
Snowmen Sandwiches SERVES: 6 SERVING SIZE: 1 snowman INGREDIENTS: •
12 slices GFDFSF bread
•
3/4 cup Sun Butter
•
12 sliced strawberries or jelly
•
Raisins or blueberries
•
Large carrot, cut into 6 triangles
•
Large round cookie cutter or glass
DIRECTIONS: 1. Use cookie cutter or butter knife around a glass to cut out a large round from the bread 2. Spread Sun butter on bread, and add sliced strawberries or jelly. Close sandwich 3. Decorate to make a snowman face with raisins or blueberries and a carrot chunk for a nose NOTES: •
See Ingredients Notes for help choosing appropriate bread
•
Sliced strawberries or other fruit is preferred over jelly or jam
•
You may also make savory sandwiches with sliced turkey or chicken and Daiya cheese
51
January The days are short, The sun a spark, Hung thin between The dark and dark. Fat snowy footsteps Track the floor. Milk bottles burst Outside the door. The river is A frozen place Held still beneath The trees of lace. The sky is low. The wind is gray. The radiator Purrs all day. January By: John Updike
52
January Page Banana Caterpillars............................54 Banana Love.......................................55 Banana Sushi......................................56 Beary Good Toast..............................57 Black Bean Soup................................58 Kale and Andouille Soup....................59 Sun Butter Banana Ice “Cream”........60 Sun Butterlfy Sandwiches..................61 Thai Coconut Chicken Soup...............62
53
Banana Caterpillars SERVES: 6 SERVING SIZE: 1 caterpillar INGREDIENTS: •
6 bananas
•
1 cup GF Pretzel sticks
•
6 tbsp Sun Butter or other seed butter
•
Raisins
DIRECTIONS: Video 1. Cut the banana into slices about 1/4 -1/2 inch thick 2. Add Sun Butter (just a little to make it stick) between each slice to create the body. You can make the caterpillar into fun shapes 3. Stick pretzel sticks into the Sun Butter between segments to make the legs, and push into “head” banana to make antennae 4. Add raisins for eyes NOTES: • •
If you do not want to use pretzels, use raisins for the legs Many brands of gluten free pretzels contain soy lecithin which can trigger soy allergies
Adapted from: https://www.facebook.com/design.fanpage.it/photos/ pcb.727651817338757/727651707338768/?type=1 http://www.simplyrealmoms.com/posts/the-very-banana-caterpillar/
54
Banana Love SERVES: 6 banana halves SERVING SIZE: 1 half banana INGREDIENTS: •
3 bananas
•
6 strawberries
•
6 tbsp pumpkin seed spread
•
1 tbsp cinnamon
•
1 tbsp ground flax seed
•
3 tbsp Sun Butter Video
DIRECTIONS: 1. Slice bananas in half lengthwise 2. Pipe Sun Butter to each slice 3. Cut strawberry stems out and slice 4. Top the bananas with strawberries 5. Sprinkle with cinnamon, flaxseed mixture NOTES: •
After stemming the strawberries, slice so that they will look like hearts
55
Banana Sushi SERVES: 6 SERVING SIZE: 1 banana INGREDIENTS: •
6 bananas
•
6 tbsp pumpkin seed butter or other seed butter
•
6 tbsp hemp hearts
DIRECTIONS: 1. Peel a banana 2. Spread seed butter of choice on top of banana 3. Sprinkle hemp hearts on top 4. Slice and enjoy NOTES: • •
Hemp hearts are high in protein and can usually be found in the bulk section Pumpkin seed butter recipe can be found on page 142
Adapted from: http://thehealthyfamilyandhome.com/raw-vegan-banana-hempseed-sushi-slices-2/
56
Beary Good Toast SERVES: 6 SERVING SIZE: 1 bear INGREDIENTS: •
6 slices of GFDFSF bread
•
6 tbsp Sun Butter or other seed butter
•
2 bananas, sliced
•
Raisins
DIRECTIONS: 1. Toast bread if desired 2. Spread Sun Butter on toast
Video
3. Slice banana, add banana “ears” and “mouth” 4. Add raisins for eyes and nose NOTES: •
Serve with additional source of protein
Adapted from: http://www.minieco.co.uk/teddy-bear-toast/
57
Black Bean Soup SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: • •
• •
•
1 tbsp olive oil 1 medium green bell pepper, stems and seeds discarded, finely diced 1/2 large onion, finely diced 2 cloves garlic, minced (about 2 tbsp jarred pre-minced garlic) 1 tsp ground
• • • • • •
cumin 1 tsp cayenne 1/2 tsp dried chili flakes 1 can low sodium canned chicken broth 2 (15-oz) cans low sodium black beans, with liquid 2 bay leaves Kosher salt
DIRECTIONS: 1. Heat oil in a large saucepan over medium-high heat until shimmering. Add peppers and onions and cook, stirring frequently, until softened but not browned, about 3 minutes 2. Add garlic, cumin, and dried chili flakes and cook, stirring constantly until fragrant, about 1 minute 3. Add chicken broth, beans and their liquid, and bay leaves. Increase heat to high, and bring to a boil. Reduce to a bare simmer, cover and cook for 15 minutes. Discard the bay leaves 4. Use a hand blender to roughly puree part of the beans until desired consistency is reached. Alternatively, transfer 2 cups of soup to a blender or food processor and process until smooth. Return to pureed beans the soup pot and stir to combine. Season to taste with salt 5. Ladle soup into individual serving bowls and serve immediately with cilantro leaves or diced avocado as desired Adapted from: http://www.seriouseats.com/recipes/2012/01/30-minute-black-bean-soup-recipe.html
58
Kale and Andouille Soup SERVES: 6 SERVING SIZE: 1/6 recipe INGREDIENTS: • •
1/2 tbsp olive oil 1 (15 oz) can cannellini beans, drained 1/2 lb chicken andouille sausage links, halved lengthwise and sliced crosswise 1/2 medium onion, chopped 4 sprigs fresh thyme
•
• •
• • •
• •
1 sprig fresh rosemary 8 cups low-sodium chicken broth 1/2 bunch kale, stems discarded and leaves cut into bite-size pieces (about 4 cups) 1 tbsp red wine vinegar Kosher salt and black pepper
DIRECTIONS: 1. In a large pot over medium heat, heat a 1/2 tablespoon of olive oil 2. Cook onion and celery until soft 3. Add cannellini beans, chicken sausage, thyme, rosemary, chicken broth, and red wine vinegar. Simmer for 10 minutes 4. Add kale greens, and simmer for 15 minutes or until kale is just wilted 5. Season to taste with salt and pepper NOTES: • • • •
Some chicken sausages will use pork casings. This would not be appropriate for kosher students Applegate Farms Organic Chicken Sausages and Trader Joe’s Chicken Sausages do not use pork casings If you cannot find chicken andouille, any spicy smoked chicken sausage will work Either use whole sprigs of herbs and remove before eating or remove leaves from stems and chop before adding
Adapted from: http://www.realsimple.com/food-recipes/browse-all-recipes/slow-cooker-white-bean-soup-with-andouille-and-collards
59
Sun Butter Banana Ice “Cream”
SERVES: 6
SERVING SIZE: 1/6 recipe INGREDIENTS: •
6 large, ripe bananas
•
6 tbsp Sun Butter or other seed butter
•
1 cup coconut milk
•
1/2 tsp vanilla extract
•
Dash of cinnamon
•
1 tsp ground flax seeds
•
Berries for topping
Video
DIRECTIONS: 1. Cut the bananas into small chunks and freeze until solid, at least 1-2 hours or ideally overnight 2. Pour coconut milk into a very strong blender. Add in half of the banana chunks, and blend, stirring as needed, until the bananas and milk are blended. If needed to facilitate blending, add more coconut milk, 1/4 cup at a time 3. Add the rest of the banana chunks, Sun Butter, vanilla extract, cinnamon and anything else you might like in there. Pulse the blender quickly to stir the ingredients all together and when everything is mixed, serve immediately 4. Top with additional sun butter and berries NOTES: • • • • •
Depending on size of blender and the number of children being served, this ice cream may need to be blended in batches A strong blender or food processor is absolutely necessary This recipe may be altered to have other flavor combinations. Add cocoa powder for a chocolatey flavor Good brands for coconut milk include Silk and So Delicious Protein powder may be added if desired
Adapted from: http://pinchofyum.com/peanut-butter-banana-ice-cream 60
Sun Butterfly Sandwiches SERVES: 6 SERVING SIZE: 1 butterfly INGREDIENTS: •
6 bananas
•
6 slices GFDFSF bread
•
6 tbsp Sun Butter
•
Fruit for decorating, such as strawberries, blueberries or raisins
DIRECTIONS: 1. 2. 3. 4.
Video
Halve piece of bread. Spread with Sun Butter Cut banana slightly longer than bread, and then cut down the middle lengthwise Place bread and banana slice in a butterfly shape Decorate wings with other slices of banana, blueberries, or raisins
NOTES: • • • •
Each child is allocated one banana but they will not use it all- there will be some waste GFDFSF crackers may be substituted for bread See Ingredients Notes for help with choosing appropriate bread Be creative with your butterflies
61
Thai Coconut Chicken Soup
SERVES: 6
SERVING SIZE: 1/6 of recipe INGREDIENTS: • • • •
• • •
•
1 tbsp canola oil 3 lemongrass stalks roughly chopped 1 large shallot, roughly chopped 4 quarter-size slices fresh ginger, peeled and roughly chopped 3 cups low sodium chicken broth 2 tsp packed brown sugar 4 oz shiitake mushrooms, stems discarded and caps thinly sliced 1 (13.5 oz) can unsweetened coconut milk
•
•
• • • • •
12 oz boneless, skinless chicken breasts, cut crosswise into thin strips 1/2 small red bell peppers, seeded and thinly sliced, slices halved Juice and zest of two limes (~1/3 cup) 1/3 cup roughly torn cilantro 2 scallions, thinly sliced (~1/4 cup) Thai chilies, thinly sliced, optional Lime wedges, for serving
DIRECTIONS:
1. Warm a large saucepan over medium heat. Add oil; swirl to coat. Add lemongrass, shallot and ginger; cook, stirring, until fragrant and beginning to soften, about 2 minutes 2. Add broth and sugar; bring to a boil, then reduce heat to medium-low and simmer for 10 minutes 3. Strain, pressing on solids; discard solids 4. Return soup to pan; bring back to a simmer over medium-low heat 5. Stir in mushrooms and bell pepper; cook for 2 minutes. Stir in chicken; cook until just opaque, about 2 minutes longer 6. Stir in coconut milk and lime juice; cook, stirring occasionally, until warmed through. Add salt to taste 7. Ladle into serving bowls and top with cilantro, scallions and chilies, if desired. Serve with lime wedges
NOTES: • Lemongrass is an herb that is very tough and woody. It should be removed before serving. You may omit if you like, but the flavor won’t be as complex • Any mushroom may be substituted for the shiitakes • Cooked chicken breast may be substituted for raw. If so, add with coconut milk and juice • Scallions are also known as green onions. The tops and bottoms should be trimmed and discarded. The majority of the green stalk should be used • Coconut milk should be from a can, not the dairy alternative. It may be found in the international food section. Only full fat unsweetened coconut milk should be used 62
February
“Announced by all the trumpets of the sky, Arrives the snow, and, driving o’er the fields, Seems nowhere to alight: the withered air Hides hills and woods, the river, and the heaven, And veils the farm-house at the garden’s end. The sled and traveler stopped, the courier’s feet Delayed, all friends shut out, and housemates sit Around the radiant fireplace, enclosed In a tumultuous privacy of storm.” By: Ralph Waldo Emerson
63
February Page Beet-ing Heart Sandwiches..................65 Broccoli Cheez Bites............................67 Broccoli Cheez Soup............................68 Broccoli, Orange and Chickpea Salad...69 Broccoli Slaw.......................................70 Mini Quinoa Cups.................................71 Tomato Basil Soup...............................72
64
Beet-ing Heart Sandwiches SERVES: 6 SERVING SIZE: 3 sandwiches INGREDIENTS: •
6-7 large beets
•
Olive oil
•
Hummus of choice
DIRECTIONS:
Video
1. Wash beets thoroughly. Coat with olive oil and wrap loosely with aluminum foil 2. Roast in oven (on baking sheet) at 375F for 45-60 minutes, or until beet is easily pierced with a fork 3. Cool thoroughly 4. Peel beets (skins may be just rubbed off with hands or use a peeler) 5. Slice large beets into 1/4” think rounds. Use a heart cookie cutter to cut out hearts 6. Spread hummus of choice between two hearts to make a sandwich NOTES: • • •
Any high protein hummus (page 136) or dip may be used for this recipe Beets will stain hands, clothing, and cutting boards. Wash thoroughly to remove This is a good recipe to make around Valentine’s Day
Adapted from: http://www.food.com/recipe/bobby-flays-roastedbeets-for-recipes-370885
65
Broccoli Cheez Bites SERVES: 6 SERVING SIZE: 3 bites INGREDIENTS: •
3 cups very well chopped steamed broccoli
•
1 cup shredded chicken
•
1 1/2 cup grated Daiya cheddar
•
3 tbsp ground flax mixed with 9 tbsp water (1/2 + 1 tbsp), blended until thick
•
1 tsp salt
•
1/2 tsp pepper
•
1 cup GF Italian breadcrumbs
Video DIRECTIONS: 1. Mix all ingredients in a large bowl 2. Form 18 small patties with your hand, lay on parchment lined baking sheet 3. Bake at 375F for 15 minutes, flip, and continue cooking for 10 minutes NOTES: • •
Broccoli and chicken need ot be chopped very fine to make a cohesive patty A good GF brand for breadcrumbs is Glutino
Adapted from: http:// www.staceysnacksoline.com/2011/01/broccoli-bitesfor-kids.html
66
Broccoli Cheez Soup SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
1 tbsp olive oil
•
•
1/4 minced small yellow onion
Freshly ground black pepper
•
•
3 tbsp fine brown rice flour
1 1/2 cups hemp milk
•
•
2 cups low sodium vegetable broth (Kitchen Basics is allergy-friendly)
3 cups finely chopped broccoli
•
1 1/2 cups Daiya Cheddar
•
Pinch of nutmeg
•
•
1/2 tsp salt
12 oz cooked chicken breast, chopped or shredded
DIRECTIONS: 1. Heat a large heavy pot over medium high heat. Add the olive oil and onion. Cook stirring about 2 minutes. Add the brown rice flour, and cook, stirring constantly, about 2 minutes more until lightly golden and aromatic 2. Whisk in 1 cup of the broth. Whisk well to prevent lumping. Add the rest of the broth, a half cup at a time, whisking well after each addition 3. Add nutmeg, salt, and a couple grindings of fresh pepper. Stir. Bring to a slow boil; reduce to a simmer, and cook, stirring often, about 10 minutes 4. Add broccoli and hemp milk, and cook at a simmer about 15 minutes more or until broccoli is very tender 5. Puree in the pot using a hand blender. Alternatively, transfer to a blender or food processor to puree in batches and return to pot 6. Bring back to a simmer. Add Daiya cheese and chopped or shredded chicken breast. Cook, stirring often, at a simmer, until cheese has completely melted. Serve hot NOTES: • Brown rice flour may be omitted, but the soup will be thin Adapted from: http://cybelepascal.com/allergy-friendly-broccoli-cheddar-soupgluten-free-and-dairy-free/ 67
Broccoli, Orange and Chickpea Salad
SERVES: 6
SERVING SIZE: 1/6 of recipe (~1 1/2 cup) INGREDIENTS: •
6 cups broccoli, steamed and cooled
•
2 oranges, segmented
•
1 (15) oz can chickpeas, drained and rinsed
•
2 tbsp olive oil
•
2 tbsp orange juice
•
Salt and pepper to taste
DIRECTIONS: Video 1. Combine broccoli, orange, and chickpeas in a large bowl 2. In a small bowl, combine remaining ingredients 3. Drizzle dressing over vegetables, stir to combine NOTES: • •
In lieu of segmenting oranges, you may use peeled oranges or mandarin oranges canned in juice, drained Raw chopped broccoli may be used instead of steamed broccoli
Adapted from: http://www.realsimple.com/food-recipes/browse-all-recipes/broccoli-orange-olive-salad
68
Broccoli Slaw SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
10 oz bag pre-cut broccoli slaw, vegetables only
•
1 apple chopped
•
1/4 cup dried cranberries
•
1/3 cup halved cherry tomatoes
•
6 slices turkey bacon, cooked and crumbled
•
1/3 cup sunflower seeds
Dressing: •
1/3 cup Just Mayo
•
1 tbsp white vinegar
•
2 tbsp honey
Video
DIRECTIONS: 1. Combine all salad ingredients except the turkey bacon in a large bowl 2. Mix together dressing ingredients in a small bowl, then pour on top. Toss to coat 3. Add turkey bacon, and mix gently to combine NOTES: • Broccoli slaw mix is julienned broccoli stalks and carrots. It can be found typically in the pre-cut produce section of most grocery stores • Alternatively, finely chopped broccoli florets may be used
69
Mini Quinoa Cups SERVES: 7 SERVING SIZE: 2 cups INGREDIENTS: •
2 cups cooked quinoa
•
4 tbsp ground flax seed + 12 tbsp (3/4 cup) water mixed until thick and creamy
•
1 cup chopped broccoli
•
1/2 cup diced deli turkey or chicken
•
1/4 cup fresh parsley, chopped
•
1/2 cup Daiya cheese
•
2 green onions, sliced
•
Salt and pepper to taste
Video
DIRECTIONS: 1. Preheat oven to 350°F. Combine all ingredients in a large bowl. Line muffin tin with paper liners 2. Spoon mixture into muffin tins to the top of each cup. Bake for 15-20 minutes or until the edges are golden brown 3. Allow to cool for at least five minutes before removing from the tin NOTES: • • • •
This recipe will make approximately 14 cups, so there will be 2 cups leftover You may add any vegetables you want to this recipe- it’s extremely versatile! Some suggestions are kale, asparagus, spinach, sun dried tomatoes, swiss chard, zucchini, or anything that sounds good If you use zucchini, reduce water added to flax seeds to 8 tbsp
Adapted from: http://iowagirleats.com/2012/02/16/mini-ham-cheese-quinoacups/
70
Tomato Basil Soup SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
1 tbsp olive oil
•
•
1/2 medium onion, peeled and chopped
1 1/2 cups low sodium chicken stock
•
4 cloves garlic, peeled and coarsely chopped
2 tbsp minced fresh basil, plus 1 tbsp for garnishing
•
1 tbsp tomato paste
•
1 tbsp balsamic vinegar
•
6 oz roasted chicken breast
•
•
1 (28 oz) can crushed, diced or whole peeled San Marzano tomatoes
•
1 cup canned coconut milk
DIRECTIONS: 1. In a large dutch oven or soup pot, heat the oil over medium heat. Add the onions, and sauté until just about translucent, about 4 minutes. Stir in the garlic and sauté for 1-2 minutes more 2. Add in the remaining ingredients except chicken, and simmer for 5 to 10 minutes more 3. Carefully pour a cup or two of the soup mixture into a blender, being careful to only fill halfway full, and puree until smooth 4. Remove to a separate soup pot or container, and repeat with the remaining soup mixture, working in batches. Alternatively, you can use an immersion blender to puree the soup mixture in its pot 5. Serve hot, topped with chicken and some extra minced basil NOTES: • •
Fresh tomatoes may be used, but they will be out of season and won’t taste as good If you choose hemp milk, the soup would be thinner
71
March “The wood is decked in light green leaf. The swallow twitters in delight. The lonely vine sheds joyous tears Of interwoven dew and light. Spring weaves a gown of green to clad The mountain height and wide-spread field. O when wilt thou, my native land, In all thy glory stand revealed?� Spring By: Ilia Chavchavadze
72
March Page Coodle Nests........................................73 Corn and Asparagus Spring Salad.........74 Cucumber Flower Bites.........................75 Green Fruit Popsicles...........................76 Italian Vegetable Soup.........................77 Kiwi Snakes..........................................78 Noodly Salad........................................79 Quiona with Asparagus.........................80
73
Coodle Nests SERVES: 6 SERVING SIZE: 1 nest INGREDIENTS: •
3 large cucumbers
•
12 oz shredded chicken
•
12 cherry tomatoes, halved
•
Shredded carrots, if desired
•
GFDFSF Dressing of choice
DIRECTIONS:
Video
1. Wash and dry cucumbers. Use spiralizer to make cucumber noodles 2. Pour 1 tbsp dressing in center of plate or bowl 3. Arrange cucumber noodles (about 1/2 a large) on dressing to make a nest. Add 1/4 cup matchstick carrots for more nest if desired 4. Arrange shredded chicken (about 2 oz) on top for “fluff” 5. Add in 2 halved cherry tomatoes for “eggs” NOTES: •
Coodle = cucumber noodle
•
A spiralizer isn’t absolutely necessary but it makes it easier. They are relatively inexpensive (<$20) and widely avaialable. A peeler may be used instead to make small ribbons of cucumber
•
Annie’s Naturals has a good range of suitable dressings, but always read labels
74
Corn and Asparagus Spring Salad
SERVES: 6
SERVING SIZE: 1/6 of recipe INGREDIENTS: •
2 medium ears fresh corn, kernels shaved off
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1/4 tsp black pepper
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1 bunch asparagus
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1 tbsp maple syrup
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1/4 tsp salt
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1 tbsp apple cider vinegar combined with 1 tbsp Dijon Mustard
1/4 cup sunflower seeds, roasted and salted
•
•
2 tsp olive oil
DIRECTIONS: 1. Wash and dry asparagus. Snap off woody ends and discard. Cut into 1 inch pieces 2. Heat pan over medium heat, and add oil. Cook asparagus for about 1-2 minutes 3. Add corn, salt, and pepper. Cook for an additional 2-3 minutes 4. Add in apple cider/ Dijon mixture. Allow to continue to cook, while stirring, until liquid is gone 5. Add sunflower seeds and maple syrup, toss with vegetables and allow to cook for just another minute or until corn is bright yellow and asparagus is tender-crisp NOTES: •
Can be served hot or cold
•
Frozen organic corn may also be used. The equivalent measure is approximately 2 cups
•
Medium to thick asparagus spears should be used, not thin
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Cucumber Face SERVES: 6 SERVING SIZE: 3 flowers INGREDIENTS: •
2 large cucumbers
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4 medium radishes
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1/4 cup fresh chopped mint
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1 cup shredded chicken
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1 1/4 cup hummus
DIRECTIONS: 1. Slice cucumber into 1/4 inch rounds 2. Use a flower cookie cutter to cut cucumbers 3. Slice the radishes thinly 4. Top a cucumber with a radish slice 5. Spread some hummus on top of the radish slice 6. Top with shredded chicken and fresh chopped mint NOTES: •
Any dip can be substituted for hummus (page 136), whatever sounds good
•
Experiment with other cookie cutters to make fun cucumber bites
Adapted from: http://www.madiganmade.com/2011/06/garden-fresh-herbed-cucumber-flower.html
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Green Fruit Popsicles SERVES: 6 SERVING SIZE: 1 popsicle INGREDIENTS: •
1 banana
•
1 cup frozen mango
•
1 cup pineapple juice
•
3/4 cup spinach
•
1/4 cup hemp or other vegetable protein
Supplies: •
Popsicle sticks
DIRECTIONS: 1. Blend all ingredients until smooth 2. Pour into molds and freeze for at least 2 hours NOTES: •
Running water over the outside of the popsicle molds can help to loosen and remove them
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Italian Vegetable Soup
SERVES: 6
SERVING SIZE: 3 cups INGREDIENTS: • 2 tbsp olive oil • 2 celery ribs, halved lengthwise and cut into 1/4-inch-thick slices • 3 carrots, halved lengthwise and cut into 1/4-inchthick slices • 4 garlic cloves, finely chopped • 1 lb eggplant, cut into 1-inch pieces • 1/2 cup water • 4 cups low sodium vegetable broth • 1 red bell pepper, cut into 3/4-inch pieces • 1/2 lb green beans, trimmed and cut into 2-inch pieces
•
•
•
•
• •
1 (15 oz) can unsalted cannellini beans, drained and rinsed 1 lb zucchini, halved lengthwise and cut into 1/4-inch-thick slices 1/2 lb red potatoes (about 2 medium), cut into 1-inch pieces Basil, oregano, and thyme: 1 tbsp fresh each chopped 2 roma tomatoes, chopped 1/2 medium onion, chopped
DIRECTIONS: 1. Heat oil in a 7-to 8-quart dutch oven or stock pot over medium heat. Add onions, celery, and carrots and cook, stirring occasionally, until softened, about 5-10 minutes 2. Add herbs, garlic, potatoes, broth and water and cook, covered, stirring occasionally for 5 minutes 3. Add eggplant and cook, covered, stirring occasionally, until slightly softened, about 10 minutes 4. Stir in tomatoes, green beans, cannellini beans, zucchini and bell peppers, then reduce heat to low and cook, uncovered, stirring occasionally, 15 minutes 5. Season with 1 1/2 tsp salt and 1/2 tsp pepper NOTES: • • •
This will be a very chunky and hearty stew Experiment with different vegetables- whatever you have can go in For added protein, include shredded chicken or turkey
Adapted from: http://www.epicurious.com/recipes/food/views/italian-vegetable-stew-em-ciambotta-em-355473 78
Kiwi Snakes SERVES: 6 SERVING SIZE: 1 snake INGREDIENTS: •
6 kiwis
•
12 raisins
Dip: •
3/4 cup pumpkin seed butter
•
3/4 cup coconut milk
•
2 tbsp honey
•
1/2 tsp cinnamon
DIRECTIONS: 1. Peel and slice kiwis, then halve them 2. Cut a ‘V’ out per kiwi for mouths 3. Arrange kiwi slices into a snake 4. Top with raisins for eyes 5. Blend dip ingredients until smooth and serve with kiwi snakes NOTES: •
Good brands for coconut milk include Silk and So Delicious
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Noodly Salad SERVES: 6 SERVING SIZE: 1 cup INGREDIENTS: •
1 (8 oz) package thin rice noodles
•
12 oz shredded cooked chicken breast
•
1 large carrot
•
1 cucumber
•
1/2 cup Sun Butter
•
2 tbsp coconut aminos
•
6 tbsp water
DIRECTIONS: 1. Place noodles in a large bowl and cover with hot water. Let sit for 25-30 minutes, or until soft. Drain 2. In a medium bowl, whisk together Sun Butter, aminos, and 6 tbsp water until smooth 3. Use a spiralizer to make carrot and cucumber noodles 4. Divide noodles, vegetables, and chicken among 6 bowls. Top with sauce NOTES: •
Coconut Aminos are a gluten-free soy-free alternative to soy sauce or tamari. This product can be found at Whole Foods
•
A spiralizer is not absolutely necessary. You may use a peeler to shred the carrot and cucumber
Adapted from: http://www.realsimple.com/m/food-recipes/browse-all-recipes/peanut-butter-chicken-noodle-recipe
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Quinoa with Asparagus SERVES: 6 SERVING SIZE: 3/4 cups INGREDIENTS: •
2 cups cooked quinoa
•
About half a bunch of asparagus
•
1 cup green peas
•
1/4 cup fresh mint, chopped
•
1 tbsp olive oil
•
Salt and pepper to taste
DIRECTIONS: 1. Wash and dry asparagus thoroughly. Snap off woody ends. Cut into inch long pieces 2. Cook peas according to package directions 3. Heat large skillet over medium heat. Add oil and heat 4. Place cut asparagus in pan, and cook until tender-crisp 5. Add mint, peas, and quinoa, stirring to combine 6. Add salt and pepper to taste NOTES: •
Asparagus should be medium thickness, not thin
•
Fresh peas can be cooked most nutritiously by steaming quickly
•
For additional protein, add shredded cooked chicken breast
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April “When April scatters charms of primrose gold Among the copper leaves in thickets old, And singing skylarks from the meadows rise, To twinkle like black stars in sunny skies; When I can hear the small woodpecker ring Time on a tree for all the birds that sing; And hear the pleasant cuckoo, loud and long -The simple bird that thinks two notes a song.” April’s Charms By: William Henry Davies
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April Page Baby Chick Duck Eggs.........................84 Baked Radish Chips.............................85 BBQ Chickpeas with Avocado..............86 Chocolate Avocado Chia Pudding........87 Fiesta Salad........................................88 Garden Party.......................................89 Veggie Palm Trees...............................90
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Baby Chick Duck Eggs SERVES: 6 SERVING SIZE: 1 chick INGREDIENTS: •
6 duck eggs
•
Red, orange, and yellow bell peppers
•
1 cup GF granola
•
1/2 cup raisins
DIRECTIONS:
Video
To Hard Boil: 1. Place eggs in a single layer at the bottom of a saucepan. Add cold water enough to have 2 inches of water above the eggs 2. Heat pot on high heat, bring to a full rolling boil 3. Once the water has boiled, turn off heat, cover, and allow the eggs to sit for 15-18 minutes 4. Run under cold water to cool them quickly 5. Once cool enough to handle, peel. It may be easier to peel under running water To construct: 6. Cut bell peppers into pieces for beak, wings, tail, eyes, and comb 7. Cut small slices into the white of the egg to put the pieces of bell pepper in for beak, wings, and anything else you want to use 8. Scatter granola, sunflower seeds, and dried fruit for the ‘feed’ NOTES: • •
84
Duck eggs are an acceptable alternative for some people with egg allergies. However, always confirm this with physicians Duck eggs are becoming increasingly available. They are readily available at farmer’s markets and Asian grocery stores
Baked Radish Chips SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
45 radishes
•
1 tsp olive oil
•
1/2 tsp garlic salt
•
1/2 tsp paprika
DIRECTIONS: 1. Preheat oven for 375°F 2. Thinly slice radishes and lay on baking sheet
Video
3. Spray with olive oil. Lightly coat with garlic salt and paprika on both sides 4. Bake for 10 minutes on each side 5. Serve with 1 tbsp guacamole or hummus for protein/fat NOTES: •
Will need a mandolin or food processor to slice radishes
•
Guacamole recipe can be found on page 140 and hummus on page 136
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BBQ Chickpeas with Avocado
SERVES: 6
SERVING SIZE: 1 cup INGREDIENTS: •
2 cobs fresh corn or 2 cups frozen corn, preferably organic
•
1 (15 oz) can no salt added chickpeas, drained and rinsed
•
1/3 cup barbecue sauce
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1 avocado
•
1 cup cherry tomatoes cut in half
•
1 tsp olive oil
•
Chopped fresh cilantro (optional)
Video
DIRECTIONS: 1. Trim corn kernels off cob or defrost frozen corn 2. In large skillet, heat 1 tsp olive oil over medium heat. Add corn and chickpeas, cooking for 2 minutes 3. Add barbecue sauce, stirring to coat, and cook for about 5 minutes while stirring 4. Serve with halved cherry tomatoes and sliced or cubed avocado NOTES: •
Be sure to read labels on barbecue sauce. Many have soy or Worcestershire sauce, which contains anchovies and therefore fish. Two sauces to look for are Annie’s Natural’s Organic Sweet & Spicy BBQ Sauce or Whole Foods’ 365 Organic Kansas City Love Barbecue Sauce
•
Chickpeas are also known as garbanzo beans
Adapted from: http://jessfuel.com/2015/05/24/bbq-chickpea-bowls-withavocado-cream/
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Chocolate Avocado Chia Pudding SERVES: 6
SERVING SIZE: 1 cup INGREDIENTS: •
2 medium avocados
•
6 tbsp cocoa powder
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1 1/2 medium bananas
•
•
1/3 cup sun butter
1/4 cup honey (reduce to 2 tbsp if using sweetened milk)
•
1 1/2 cups alternative milk of choice (unsweetened coconut is recommended)
•
1 1/2 tsp vanilla extract
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Raspberries for garnish, approximately 1 cup
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3 tbsp chia seeds
Video
DIRECTIONS: 1. Place all ingredients except raspberries into blender 2. Process until smooth, stirring as needed 3. Pour into serving dishes 4. Refrigerate for 1-2 hours to solidify if desired, or eat right away 5. Garnish with raspberries NOTES: • • •
Only ripe avocados should be used, but ensure they are not over-ripe If bananas are very ripe, the pudding will be sweeter Good brands of coconut milk are Silk or SoDelicious
Adapted from: http://ohsheglows.com/2012/05/07/crazy-woman-chocolate-blender-pudding/
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Fiesta Salad SERVES: 6 SERVING SIZE: 1 cup INGREDIENTS: •
1 (15 oz) can of no salt added black beans
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2 ears fresh corn or 2 cups frozen organic corn
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1 red bell pepper
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1/2 tsp salt
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1 tsp sugar
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4 tbsp extra virgin olive oil
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4 tbsp lime juice (preferably fresh)
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1/4 cup chopped cilantro (optional)
•
1 large avocado
DIRECTIONS: 1. Cut corn kernels off cob 2. Dice red bell pepper 3. Dice avocado 4. Combine corn, beans, and bell pepper in a large bowl, mixing well 5. Whisk together salt, sugar, olive oil, and lime juice in a small bowl 6. Pour dressing on top of vegetables, stirring to coat 7. Add in avocado and cilantro, stirring gently NOTES: • •
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If allowed to sit for a few hours, the acid in the lime juice will soften the corn and beans Organic canned products are preferred
Garden Party SERVES: 6 SERVING SIZE: 1 garden INGREDIENTS: •
4 cups chopped broccoli florets
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6 clementines or small oranges
•
Assorted cut vegetables such as cherry tomatoes, carrots, bell peppers, cucumber, olives, radishes, or celery
Special equipment: •
6 small terra cotta pots
•
Wooden skewers
DIRECTIONS: 1. Put clementine in bottom of pot
Video
2. Add chopped broccoli for ‘dirt’ 3. Skewer veggies for flowers and plants, and stick skewer into the orange 4. Serve with Classic Hummus and Dairy Free Ranch to dip NOTES: • • • •
Be sure to wash terra cotta pots thoroughly prior to use Softer vegetables will be easier to skewer, and will result in less accidental poking Should be served with a source of protein for a balanced snack Classic Hummus (page 136) and Dairy Free Ranch recipes (page 138) are found in the dips section of this book
Adapted from: http://www.superhealthykids.com/garden-party-dairy-freeranch-dip-recipe/
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Veggie Palm Trees SERVES: 6 SERVING SIZE: 1/6 recipe INGREDIENTS: •
3 avocados, sliced
•
36 GF pretzel sticks
•
6 tbsp hummus
DIRECTIONS:
Video
1. Slice avocado and arrange in shape of a palm tree 2. Use pretzels to make trunks 3. Serve with one tablespoon of hummus (page 136), for dipping
NOTES: Many brands of gluten free pretzels contain soy lecithin which can trigger soy allergies
90
May “The young May moon is beaming, love. The glow-worm’s lamp is gleaming, love. How sweet to rove, Through Morna’s grove, When the drowsy world is dreaming, love! Then awake! -- the heavens look bright, my dear, ‘Tis never too late for delight, my dear, And the best of all ways To lengthen our days Is to steal a few hours from the night, my dear!” The Young May Moon By: Thomas Moore
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May Page Berry Quinoa Salad.............................93 Rainbow Fruit Skewers........................94 Strawberry Chia Pudding.....................95 Strawberry Fish Sandwiches................96 Sunny Peach Rice Cakes.....................97 Super Protein Berry Smoothie.............98 Sweet Cream Corn Soup.....................99 TAS Sandwiches.................................100
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Berry Quinoa Salad SERVES: 6 SERVING SIZE: 1 1/2 cup INGREDIENTS: Salad • 2 cups cooked quinoa • 1 1/2 cups strawberries, cut in half • 1 cup raspberries • 1 cup blackberries • 1 cup blueberries • 1 tbsp finely chopped fresh mint • 1 tbsp finely chopped fresh basil • 1/4 cup sunflower seeds • 4 tbsp ground Flax seeds
Citrus Honey Dressing • 4 tbsp fresh orange juice • 2 tbsp fresh lemon juice • 1 tbsp fresh lime juice • 1 tbsp honey • 1 tsp finely chopped fresh mint • 1 tsp finely chopped fresh basil
DIRECTIONS: 1. For dressing- in a small bowl or jar, whisk together all ingredients 2. In a large bowl, combine all ingredients for the salad and gently stir. Drizzle the dressing over the salad, and gently stir Adapted from: http://www.twopeasandtheirpod.com/berry-quinoa-salad/?m
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Rainbow Fruit Skewers SERVES: 6 SERVING SIZE: 2 skewers INGREDIENTS: •
12 hulled strawberries
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1 1/2 cups cubed cantaloupe
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1 1/2 cups cubed pineapple
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1 green apple, cut into chunks
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1 1/2 cups blueberries
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1 1/2 cups purple grapes
DIRECTIONS: 1. Skewer in the order of the rainbow! Serve with CoCo dip NOTES: •
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Coco Dip can be found on page 137 of this book
Strawberry Chia Pudding SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
32 oz of fresh strawberries
•
2 tbsp honey or other sweetener
•
8 tbsp chia seeds
DIRECTIONS: 1. In a food processor, blend strawberries until liquid 2. Add sweetener and chia seeds, and blend briefly until mixed 3. Allow to rest in fridge for 2-3 hours 4. Garnish with sunflower seeds, extra strawberries, or flax seeds NOTES: •
Should be paired with something higher in protein for a balanced snack
•
Chia seeds will absorb water from the strawberries and thicken the pudding, but this takes time
Adapted from: http://www.popsugar.com/moms/Kid-Friendly-Vegan-Strawberry-Pudding-Recipe-19074072
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Strawberry Fish Sandwiches
SERVES: 6
SERVING SIZE: 1 fish INGREDIENTS: •
6 slices of GFDFSF bread
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20 medium strawberries, hulled and sliced thinly
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Sun Butter (about 6 tbsp)
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2 small containers raspberries
•
1 small container blueberries
DIRECTIONS:
Video
1. Cut off two opposite corners of a slice of bread on a curved path to create a pointed oval shaped fish body. Cut one of the corners in half to make top and bottom fins, but keep one to create a tail 2. Spread fish “body” with Sun Butter, place on plate. Layer strawberry slices cut side up to create ‘scales’. Add bread tail and fins. Add strawberry slice cut side down to create face 3. To decorate, use a small blueberry for an eye. Use other blueberries to create bubble stream from mouth. Create ground with raspberries NOTES: • •
See ingredients notes for finding appropriate breads See video for detailed bread cutting instructions
Adapted from: http://www.driscolls.com/sites/default/files/content-images/Kids_Activities_Fish.pdf
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Sunny Peach Rice Cakes SERVES: 6 SERVING SIZE: 1 sun INGREDIENTS: •
Rice cakes
•
6 tbsp Sun Butter
•
6 peaches
DIRECTIONS: 1. Slice peaches 2. Spread Sun Butter on rice cakes 3. Arrange peaches in spiral pattern
Video
NOTES: •
Bread may be used instead of rice cakes
97
Super Protein Berry Smoothie
SERVES: 1
SERVING SIZE: 1 smoothie INGREDIENTS: •
1/2 cup hemp milk
•
1/4 cup each: frozen strawberries, blueberries, raspberries
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1 tbsp ground flax seeds
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1 tbsp chia seeds
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1 scoop pea protein powder
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2 tsp honey or stevia (optional)
DIRECTIONS: 1. Add all ingredients to a high powered blender and blend to a smoothie consistency, stirring as needed NOTES: • • •
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Use only unsweetened frozen fruit Vanilla or unsweetened protein powder is best This recipe is for one smoothie. Depending on the size of your blender, you may multiply as needed
Sweet Cream Corn Soup SERVES: 6 SERVING SIZE: 1 cup INGREDIENTS: •
1 tbsp olive oil
•
•
1/4 medium onion, chopped
1/2 tsp smoked paprika
•
•
2 cloves garlic, roughly chopped
1 tbsp white wine vinegar (optional)
•
•
1 small gold potato, chopped
4 cups vegetable broth
•
•
4 ears fresh sweet corn, shucked
Salt and pepper to taste
•
•
1/2 tsp celery salt
•
2 sprigs marjoram
3 oz chicken or turkey chunks, for garnish and serving
DIRECTIONS: 1. Slice kernels off corn cobs. Reserve cobs 2. Heat olive oil in a dutch oven or stockpot over medium heat. Add onion and cook until soft 3. Add garlic and potato. Cook for 1-2 minutes 4. Add corn kernels. Use a grater to scrape the juices off the reserved cobs into the pot* 5. Add spices and stir, cooking until potatoes are slightly softened, about 5 minutes 6. Add vinegar and broth. Bring to a simmer, cover, and let cook until the potatoes are tender- about 15 minutes 7. Allow to cool slightly, remove marjoram sprigs, and puree. You may use an immersion blender or a food processor or blender, working in batches. Season with salt and pepper to taste NOTES: • • •
*Optional, but helps enhance the corn flavor If you like a chunkier soup, only puree half the soup Protein like cooked shredded chicken should be added 99
TAS Sandwiches
(Turkey, Avocado,and Strawberry) SERVES: 6 SERVING SIZE: 1 sandwich INGREDIENTS: •
6 slices GFDFSF bread
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1 cup thinly sliced strawberries
•
12 oz thinly sliced turkey or chicken breast
•
1 avocado, thinly sliced
•
Alfalfa sprouts
DIRECTIONS: 1. Layer avocado slices on the bread 2. Top with 2 oz turkey, strawberry slices, and sprouts 3. Serve open faced NOTES: •
As an option, you may spread Just Mayo on the bread
•
Wash sprouts thoroughly
100
June The sun was shining so bright, having beaten the clouds in fight. We wanted to go out for fun, I wish the clouds could beat the sun. Evening came and the sun went down, We all went for a walk in the town. Water was flowing down the stream, While I was licking my ice cream. The stars shone brightly in the sky, they finally showed all their might A Sunny Day By: Nirbhay Kwatra
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June Page Chocolate Zucchini Bread..................103 Fresh Summer Pops............................104 Watermelon Salad..............................105 Zucchini Boats...................................106 Zucchini Fries....................................107 Zucchini Pizza Bites..........................108
102
Chocolate Zucchini Bread SERVES: 12 SERVING SIZE: 1 slice INGREDIENTS: • • • • • • • •
2 tbsp ground flax seed 6 tbsp hot water 1 cup brown rice flour 3/4 cup brown sugar 2/3 cup sorghum flour 1/3 cup cornstarch or potato starch 1/4 cup cocoa powder, natural or dutch-process 1/2 tsp salt
• • • • • • •
1 tsp baking powder 1 tsp baking soda 1 tsp ground cinnamon 1/2 tsp xanthan gum 1/2 cup vegetable oil 1/2 cup hemp milk 1 1/2 cups (about 8 oz) grated zucchini
Video
DIRECTIONS: 1. Preheat oven to 350°F. Spray or grease a 9x5 loaf pan 2. In small bowl, whisk together ground flax and water till creamy and set aside 3. In large bowl, whisk together brown rice flour, brown sugar, sorghum flour, cornstarch, cocoa powder, baking powder, baking soda, pumpkin pie spice, salt, and xanthan gum 4. In a medium bowl, combine flax seed mixture, oil, and hemp milk. Add this mixture to dry ingredients and whisk to combine. Batter will be thick 5. With a spatula, add grated zucchini 6. Spread batter into pan 7. Bake until loaf is set and a toothpick comes out clean, about 45 minutes 8. Allow bread to cool before slicing NOTES: • •
Spread with seed butter to add protein These different flours may be found in the gluten free or baking section. Please do not substitute due to the batter not setting correctly
Adapted from: http://www.seriouseats.com/recipes/2012/08/gluten-free-vegan-chocolate-zucchini-bread.html
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Fresh Summer Pops SERVES: 6-8 (depending on molds) SERVING SIZE: 1 pop INGREDIENTS: •
1 small seedless watermelon, chopped (about 5 cups)
•
1/3 cup sugar
•
1/3 cup fresh lime juice
•
2 tsp grated fresh ginger
•
Pinch of fine salt
DIRECTIONS: 1. Puree the watermelon, sugar, lime juice, ginger, and salt in a blender until smooth 2. Pour the mixture into popsicle molds, Insert ice-pop sticks and freeze until firm, at least 4 hours and up to 4 days NOTES: •
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Depending on the molds you use, rinsing the outside with warm water before serving may help them come out more easily
Watermelon Salad SERVES: 6 SERVING SIZE: 1 cup INGREDIENTS: •
1/2 cup fresh orange juice
•
1/2 tsp ground black pepper
•
1/4 cup fresh lime juice
•
Salt to taste
•
1 jicama, cut into matchsticks or small cubes (pre-cut is available)
•
4 cups watermelon, cut into 2- inch chunks
•
1/3 cup roughly torn fresh mint leaves
•
1/2 cup roasted unsalted sunflower seeds
•
2 tbsp honey
DIRECTIONS: 1. In a large bowl, whisk together juices, honey, pepper, and salt 2. Add jicama, watermelon, sunflower seeds and mint. Toss to coat NOTES: •
Should be paired with a high protein food such as chicken or beans
Adapted from: http://www.foodnetwork.com/recipes/bobby-flay/jicama-and-watermelon-salad-recipe.html?oc=PTNRYahooFood
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Zucchini Boats SERVES: 6 SERVING SIZE: 1 boat INGREDIENTS: •
6 small zucchini
•
12 oz shredded chicken
•
3 tbsp Just Mayo or hummus
•
1 tbsp mustard
•
1 tbsp chopped rosemary
DIRECTIONS: 1. 2. 3. 4.
Cut zucchini in half lengthwise, and cut a thin strip from the middle Hollow out the zucchini halves slightly Combined other ingredients in a bowl and spoon into the zucchini boats Use a toothpick with a flag on top to secure the sail
NOTES: • •
106
Video
Cucumbers may be substituted for zucchini Hummus recipe can be found on page 136
Zucchini Fries SERVES: 6 SERVING SIZE: 3 fries INGREDIENTS: •
5 medium zucchini, sliced into quarters lengthwise
•
1 tbsp fresh oregano, chopped
•
1 tbsp fresh basil, chopped
•
1/2 cup nutritional yeast
•
•
1 tbsp ground flax seeds
1/4 tsp garlic powder
•
•
1 tbsp fresh thyme, chopped
Salt and pepper, to taste
•
•
2 tbsp olive oil
2 tbsp fresh parsley, chopped
Video
DIRECTIONS: 1. Preheat oven to 350°F 2. Spray a cooling rack with cooking spray, and place on top of a baking sheet 3. In a small bowl, combine nutritional yeast, flax seeds, thyme, oregano, basil, garlic powder, and salt and pepper 4. Place zucchini on prepared rack. Drizzle with olive oil. Sprinkle with herb mixture 5. Bake until tender (about 10-15 minutes) 6. Broil for 2-3 minutes, until crisp and golden 7. Sprinkle with parsley NOTES: • •
Serve with white bean hummus, regular hummus, or black bean hummus (page 136) Nutritional yeast is often found in the bulk section and may be substituted for a cheese alternative like Daiya Mozzarella Shreds. If so, sprinkle on just before broiling
Adapted from: http://damndelicious.net/2014/06/21/baked-parmesan-zucchini/
107
Zucchini Pizza Bites SERVES: 6 SERVING SIZE: 6 bites INGREDIENTS: •
3 large zucchini cut into 1/4“ thick rounds
•
Nonstick spray or olive oil
•
1 1/2 cup tomato sauce
•
Daiya mozzarella shreds
•
Other toppings as desired
DIRECTIONS: 1. Spray both sides of zucchini rounds with cooking spray (or brush with olive oil). Sprinkle with salt and pepper to taste 2. Sautee in a pan over medium-high heat for approximately 2 minutes per side 3. When done, place on lined baking sheet. Top with sauce, cheese, and toppings. Bake at 425°F for just a few minutes to melt cheese NOTES: • • •
Other toppings can include: mushrooms, onion, shredded chicken, olives, bell peppers, fresh basil, fresh oregano, fresh rosemary, fresh thyme If you do not want to finish in the oven, you can add cheese and toppings to rounds in the pan and let melt Alternatively, zucchini may be baked in the oven for 4 minutes, then topped with sauce, cheese, and toppings, and baked for 3 more minutes
Adapted from: http://www.thecomfortofcooking.com/2013/09/zucchini-pizza-bites.html
108
Anytime Recipes Dinner began, silent and calm, Delicious food, thanks to our mom. Suddenly we noticed, something fly, It wasn’t a plane, it was a pie. A sight to see, crème pie in the face, Chaos erupted, it was a race. Salads, chicken, and lots of rice, Hilarious food fight, with plenty of spice. Grandpa received food in his ear, Didn’t matter, he still couldn’t hear. Mom had pies, under the table, Dad surrendered, went to watch cable. Laughter filled, the dining room, They would need more, than just a broom. It was much more, than a really bad mess. A fun way to relieve, some of that stress. Food Fight by AnitaPoems.com
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Anytime Recipes Page Black Bean Brownies...........................111 Chocolate Chip Cookie Dough Bites.....112 Chocolate Protein Shake......................113 Crispy Rice Bunnies.............................114 Crispy Roast Chickpeas.......................115 Crispy Snack Bars...............................116 Crunchy Veggie Chicken Salad.............117 Fruit Art..............................................118 Fruit Rainbows.....................................119 Fruity Shapes.......................................120 Green Slime Smoothie..........................121 Jar Salads...........................................122 Mini Protein Muffins............................123 Protein Oatmeal Bites.........................124 Quinoa Crumble Bars...........................125 Raw Sesame Seed Bars.......................126 Santa Fe Snack Seeds.........................127 Skillet Popped Herby Lentils................128 Zoo on a Log.......................................129
110
Black Bean Brownies SERVES: 6
SERVING SIZE: 2 INGREDIENTS: • • • • • • • • •
1 1/2 cups black beans (15 oz can low sodium, drained and rinsed VERY well) 2 tbsp cocoa powder 1/2 cup GF quick oats 1/4 tsp salt 1/2 cup maple syrup, agave, or honey 1/4 cup coconut or vegetable oil 2 tsp vanilla extract 1/2 tsp baking powder 2/3 cup chocolate chips
Video
DIRECTIONS: 1. Preheat oven to 350°F 2. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) 3. Stir in the chips, then pour into a greased 8x8 pan (Optional: sprinkle extra chocolate chips over the top) 4. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up NOTES: •
Enjoy Life is an allergen-friendly choice for chocolate chips
Adapted from: http://www. chocolatecoveredkatie.com/2012/09/06/no-flourblack-bean-brownies/
111
Chocolate Chip Cookie Dough Bites
SERVES: 6
SERVING SIZE: 2 bites INGREDIENTS: •
2/3 cup unsalted sunflower seeds
•
1/3 cup GF Oats
•
3 tbsp honey
•
1 tsp vanilla extract
•
1/4 cup chocolate chips
DIRECTIONS:
Video
1. In a high-powered blender, blend oats and sunflower seeds until they become a fine powderDon’t over-blend, as this can easily turn into Sun Butter 2. Add honey and vanilla, and blend in short bursts until incorporated, ensuring not to overblend 3. Stir in chocolate chips by hand 4. Form into 12 small balls by hand NOTES: •
If dough is too sticky to work with, chill until firm. If dough is not sticky enough to form cohesive balls, add water 1 tsp at a time
•
Enjoy Life is an allergen-friendly choice for chocolate chips
Adapted from: http://40aprons.com/raw-chocolate-chip-cookie-dough-balls/
112
Chocolate Protein Shake SERVES: 2 SERVING SIZE: 1/2 of recipe INGREDIENTS: •
1 cup hemp or coconut milk
•
1/2 medium banana, cut into chunks and frozen
•
1 tbsp Sun Butter
•
2 tbsp chia seeds
•
2 tbsp unsweetened cocoa powder
•
1 packet stevia (more for a sweeter shake)
DIRECTIONS: 1. Add liquid ingredients to high-powered blender first 2. Blend in banana chunks slowly until smooth NOTES: • •
This recipe may be doubled or tripled depending on your blender capacity Coconut milk is the milk alternative in the carton. Brands include Silk or SoDelicious
Adapted from: http://www.superhealthykids.com/chocolate-peanut-butterprotein-shake-for-kids/
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Crispy Rice Bunnies SERVES: 6 SERVING SIZE: 1 bunny INGREDIENTS: •
6 rice cakes
•
2 carrots, peeled and cut into shapes
•
12 raisins
•
2 apples
•
6 tbps tahini
DIRECTIONS: 1. Spread tahini or desired spread on rice cakes 2. Top with raisins for eyes, carrot strips for whiskers, carrot triangles for the nose and two apple slices for the ears NOTES: •
114
Each apple will make six wedges for ears, enough for three children
Video
Crispy Roast Chickpeas SERVES: 6 SERVING SIZE: 1/3 cup INGREDIENTS: •
1 (15 oz ) can garbanzo beans
•
1 1/2 tbsp olive oil
•
Salt
•
Spice blend of your choice
DIRECTIONS: 1. Preheat oven to 400°F
Video
2. Drain the can of garbanzo beans in a strainer and rinse with water for a few seconds to clean off the beans. Shake and tap the strainer to rid of excess water 3. Lay paper towl on a baking sheet, and spread the beans over. Use another paper towel to gently press and absorb the water on the beans 4. Roll the beans around with the paper towel to also remove the thin skin from any of the beans. Discard the skins and the paper towels 5. Drizzle the olive oil over the beans and use your hands or a spatula to toss around and coat. Roast for 30-40 minutes until the beans are a deep golden brown and crunchy. Make sure that the beans do not burn 6. Season with salt and spice blend NOTES: Some spice blends options inlude: • Sesame Soy- 1 teaspoon sesame oil, 1 teaspoon garlic powder, 1/2 teaspoon sea salt, 1 tablespoon sesame seeds • Honey Cinnamon- 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons honey (you can throw these back in the oven for 10-15 minutes to carmelize if you like) • Garlic Mozzarella- 1/4 cup Daiya mozarella cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt • Smoky Spice Blend- 1/2 teaspoon ancho chile powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt, pinch cayenne (optional) Adapted from: http://www. steamykitchen.com/10725-crispy-roasted-chickpeas-garbanzobeans.html 115
Crispy Snack Bars SERVES: 12 SERVING SIZE: 1 bar INGREDIENTS: • • • • • • • •
4 cups crispy, GF puffed whole-grain cereal 3/4 cup dried cranberries 3/4 cup dried blueberries 1/2 cup sunflower seeds (optional) 1 tsp cinnamon 3/4 cup honey 3/4 cup Sun Butter 1 1/2 tbsp olive oil
DIRECTIONS:
Video
1. Stir together cereal, dried fruits, seeds and cinnamon in a large bowl 2. Mix honey, almond butter, and oil in a small bowl and pour over the cereal mixture 3. Stir to coat 4. Dampen your hands with cold water. Press cereal mixture firmly into a 9-inch square baking pan (Rewetting hands if necessary to keep mixture from sticking) 5. Freeze for 30 minutes 6. Cut into 12 even squares NOTES: •
Freezing makes cutting much easier
Adapted from: The Kid-Friendly ADHD & Autism Cookbook
116
Crunchy Veggie Chicken Salad
SERVES: 6
SERVING SIZE: 1 1/2 cups INGREDIENTS: •
2 cups cooked shredded chicken
•
4 cups shredded cabbage
•
2 green onions, thinly sliced
•
1 cup grated carrots
•
1 red bell pepper, chopped
•
1/2 cup roughly chopped fresh mint
•
1/2 cup roughly chopped fresh cilantro
Dressing •
1/4 cup fresh lime juice
•
2 tbsp honey
•
3 tbsp vegetable oil
•
1 tbsp apple cider vinegar
•
1 tsp salt and pepper mix
Video
DIRECTIONS: 1. Combine all of the salad ingredients in one large bowl 2. In a separate, smaller bowl, whisk the dressing ingredients together 3. Toss the salad with dressing immediately before serving NOTES: •
Keep bite size pieces in mind when preparing the chicken and vegetables
117
Fruit Art SERVES: 6 SERVING SIZE: 1 art piece INGREDIENTS: •
1 cup blueberries
•
1 cup raspberries
•
1 cup green grapes
•
12 tbsp Sun Butter or seed butter of choice
Supplies: •
Ziplock bags for piping
DIRECTIONS:
Video
1. Add two tablespoons Sun Butter or seed butter to each zip lock bag, cut a small hole at one corner 2. Allow students to draw a picture with the Sun Butter and top with fruit, which is divided NOTES: •
118
Choose any fruits that can be served as small pieces
Fruit Rainbows SERVES: 6 SERVING SIZE: 1/6 rainbow INGREDIENTS: •
12 sliced strawberries
•
6 tangerines
•
2 cups cut pineapple
•
1 1/2 cups green grapes or 1 kiwi sliced
•
1 1/2 cups blueberries
•
1 1/2 cups purple grapes
Video
DIRECTIONS: 1. Arrange fruit in a rainbow- strawberries, tangerines, pineapple, grapes or kiwi, blueberries, and then grapes 2. Serve with dip
NOTES: •
May be paired with sweet dips such as Coco Dip (pg. 137)
119
Fruity Shapes SERVES: 6 SERVING SIZE: 1/3 apple, 1/2 cup watermelon INGREDIENTS: •
2 medium apples
•
3 cups watermelon sliced
•
6 tbsp dip of choice
Supplies: •
Cookie cutters
DIRECTIONS:
Video
1. Slice fruit then allow students to cut into shapes with cookie cutters 2. Serve with dip NOTES: •
May be paired with sweet dips such as Coco Dip (pg. 137)
•
May choose any fruits that can be cut into flat pieces, large enough for cookie cutters
120
Jar Salads SERVES: 6 SERVING SIZE: 1 jar INGREDIENTS: • • • • • • • • • • • • • • • • • •
Corn Oil & vinegar Dressing Sliced deli meats (chicken, turkey, smoked salmon) Chopped avocado Chopped tomato Chopped cucumber Chopped strawberries Chopped onions Chopped pickles Chopped broccoli Sunflower seeds Black or kidney beans Dried fruits (cranberries, blueberries, raisins) Fresh fruits (strawberries, blueberries, apples) Daiya cheese Chopped lettuce (more sturdy lettuces like romaine or butter work best for this) Chopped herbs from the garden (basil, mint, thyme, oregano)
Video
DIRECTIONS:
1. Set out a variety of ingredients for the kids to make their own salad 2. Layer dressing on the bottom, then meat, and then heavier ingredients 3. Shake to make a yummy salad jar NOTES:
•
Ensure the vinegars are gluten free. Bragg’s Apple Cider Vinegar is a good choice
•
Annie’s Naturals dressings are a good choice for GFDFSF but always read the label to make sure
Adapted from: http://www.superhealthykids.com/how-to-build-the-perfect-toddler-salad/?jnce=2&utm_expid=39927280-4.g-R6nFI6Q2StHtCiE3ykvA.1&utm_referrer=https%3A%2F%2Fwww. google.com%2F 121
Mini Protein Muffins SERVES: 6 SERVING SIZE: 2 mini muffins or 1 regular muffin INGREDIENTS: •
1/2 cup Sun Butter
•
2 VERY ripe bananas (lots of black spots)
•
1 tbsp ground flax seeds mixed well with 3 tbsp water OR 1 tbsp chia seeds mixed with 1/3 cup water allowed to sit for 15 minutes
•
1/2 tsp vanilla
•
1 tbsp of honey
•
1/4 tsp baking soda
•
1/2 tsp apple cider vinegar
•
1/2 cup blueberries
Video
DIRECTIONS: 1. 2. 3. 4. 5.
Preheat oven to 400°F degrees Place all ingredients except blueberries into a blender or food processor Blend until well mixed: batter will be sticky. Fold in blueberries Pour batter into a greased mini muffin tins Bake in a 400°F oven for 8 minutes or so, slightly longer with chia eggs. For regular size muffins you will have to increase the cooking time to 12-15 minutes 6. Serve with fruit Adapted from: http://www.tessadomesticdiva.com/2012/03/5-minute-muffins-high-protien.html
122
Peaches & Greens Smoothie
SERVES: 1
SERVING SIZE: 1 smoothie INGREDIENTS: •
1/2 cup hemp milk
•
3/4 cup frozen peaches
•
1 cup loosely packed leafy green such as kale or spinach
•
1 tbsp ground flax seeds
•
1 tbsp chia seeds
•
1 scoop pea protein powder
•
2 tsp honey (optional)
DIRECTIONS: 1. Add all ingredients to a high powered blender 2. Blend to perfect smoothie consistency, stirring as needed NOTES: •
Use only unsweetened frozen fruit
•
Vanilla or unsweetened protein powder is best
•
Depending on your blender capacity this recipe may be multiplied to blend several servings at once
123
Protein Oatmeal Bites SERVES: 6 SERVING SIZE: 2 bites INGREDIENTS: •
1 cup GF oats
•
1/3 cup sunflower seed kernels
•
1/4 cup dried cranberries or other dried fruit
•
1/4 cup Sun Butter
•
2 tbsp ground flax seeds
•
1 tbsp honey
•
1/4 cup coconut milk or other milk alternative (brand such as Silk)
Video
DIRECTIONS: • • •
Mix all ingredients except milk together in large bowl. Using hands is OK! Stir milk in until mixture is even in texture Divide and shape into 12 balls
NOTES: • Other add-ins may be used as well. Some examples include raisins, dried blueberries, or chopped figs • Letting the bites sit in the refrigerator will solidify them Adapted from: http://allrecipes.com/recipe/no-bake-oatmeal-protein-bites/
124
Quinoa Crumble Bars SERVES: 12 SERVING SIZE: 1 square INGREDIENTS: •
1 1/4 cups GF granola
•
1 cup cooked quinoa, cooled
•
1 cup sunflower seeds
•
1/2 cup ground flaxseed
•
1/4 tsp salt
•
1/3 cup honey
•
1/4 cup melted coconut oil or seed butter
•
1 tsp vanilla extract
•
3/4 cup unsweetened dried fruit (pomegranate arils, cranberries, cherries, raisins, etc.)
DIRECTIONS: 1. In a large bowl, combine quinoa, granola, sunflower seeds, flaxseed, salt, and dried fruit, stirring to mix well 2. In a medium bowl, stir together honey, coconut oil or seed butter and vanilla extract, mixing well with a spoon until combined. Place mixture in the microwave for 45 seconds 3. Allow to cool slightly and pour over dry ingredients mix thoroughly. If it still seems too dry, add additional honey 1 tbsp at a time, but you don't want it to be too wet 4. Line a 9x9 baking dish with plastic wrap or parchment paper. Firmly press the mixture into the pan, into all the corners and evenly top it off with a spoon. You want it packed as tightly as possible 5. Refrigerate for at least 2 hours, then remove and lift bars out of pan, cutting into 12 squares. They will be crumbly NOTES: • This recipe may be halved if desired- use a smaller pan • These bars work best when they are refrigerated, and they may also be served crumbled over coconut milk yogurt • Pomegranate arils are a ruby-colored fruit that surrounds a tiny, crisp seed. The aril is simply the seed pod inside a pomegranate and the whole aril is edible Adapted from: http://www.halfbakedharvest.com/no-bake-quinoa-crumble-bars/
125
Raw Sesame Seed Bars SERVES: 6 SERVING SIZE: 2 bars INGREDIENTS: •
2 cups sesame seeds
•
1 cup raisins
•
1/2 cup shredded unsweetened coconut
•
1/2 cup ground flax seed
•
1/2 cup sunflower seed butter
•
1/4 cup coconut oil
•
1/3 cup honey
•
1 tsp vanilla
•
3/4 tsp salt
DIRECTIONS: 1. Stir together sesame seeds, raisins, coconut, and flax in a large bowl 2. Mix in remaining ingredients and stir gently until combined 3. Press mixture firmly into a 9x9 pan 4. Cover and freeze for 1 hour 5. Cut into bars and serve 6. Bars should be stored cold
Adapted from: http://www.therawtarian.com/raw-sesame-seed-bar-recipe
126
Santa Fe Snack Seeds SERVES: 6 SERVING SIZE: ~1/4 cup INGREDIENTS: •
1 tbsp olive oil
•
1/3 tsp ground cumin
•
1/4 tsp chili powder
•
1 tbsp sugar
•
1/2 tbsp honey
•
2/3 cup pumpkin seeds
•
2/3 cup sunflower seeds
Video
DIRECTIONS: 1. Put seeds in a large bowl 2. Combine all other ingredients in a small bowl, and whisk to combine. Sugar should be dissolved 3. Pour mixture over the seeds and toss to coat 4. Pour seeds onto a greased or lined baking sheet and bake at 350°F for 15 minutes, or until toasted NOTES: •
Seeds should be shelled, raw, and unsalted
Adapted from: http://www.myrecipes.com/recipe/santa-fe-snack-seeds
127
Skillet Popped Herby Lentils
SERVES: 6
SERVING SIZE: 2/3 cup INGREDIENTS: •
2 (15) oz cans lentils, rinsed well and drained
•
Salt to taste, if lentils are unsalted
•
4 tbsp chopped fresh parsley
•
4 tbsp chopped fresh rosemary
•
4 tbsp chopped fresh thyme
•
2 tsp extra virgin olive oil
DIRECTIONS: 1. Open can of lentils, drain liquid well. Rinse in cool water, and drain all excess liquid by tossing lentils in a large strainer. Fluff, and dry with a paper towel. Lentils should be as dry as possible 2. Mix chopped herbs together in a small bowl 3. Heat large skillet over medium-high heat, spread around pan 4. When heated, add about 3/4 cup of lentils, ensuring they get coated in oil. Allow to sit in pan for a minute 5. They will start to plump up. Shake pan and stir periodically to ensure even cooking 6. Lentil will be finished when they are golden brown and crispy. Toss in the half of the fresh herbs as the last minute, just to wilt 7. Remove these lentils, and repeat process with the rest NOTES: •
A green non-stick pan will make this recipe easier, and avoids the dangers of of typical teflon pans. Learn more at www.ewg.org/research/healthy-hometips/tip-6-skip-non-stick-avoid-dangers-teflon
Adapted from: http://kblog.lunchboxbunch.com/2013/09/skillet-poppedlentils-aka-lentils-my.html
128
Zoo on a Log SERVES: 6 SERVING SIZE: 3 pieces INGREDIENTS: •
6 stalks of celery
•
Sun Butter
•
GFDFSF animal cookies
•
Finely chopped or small fruit like strawberries, pears or blueberries
DIRECTIONS: 1. Pipe or spread Sun Butter on celery 2. Stand up an animal cookie in the Sun Butter
Video
3. Add chunks of fruit for the crackers to eat NOTES: •
Slicing the bottom off of the celery will help it to be stable and not tip over
•
Kinnickkinnik animal cookies are free of all allergens. However, they are very high in sugar so only a few should be consumed
•
Using a zipper bag as a piping bag will make spreading Sun Butter easy
129
Dips Page Black Bean Dip....................................132 Cauliflower Hummus.............................133 Chocolate Sun Butter Black Bean Spread........................................134 Cinnamon Spiced Adzuki Bean Dip.......135 Classic Hummus...................................136 CoCo Dip.............................................137 Dairy Free Ranch.................................138 Minty Pea Dip......................................139 Mushy Guacamole................................140 Pinkalicious White Bean Dip................141 Pumpkin Seed Butter...........................142 Spinach Hummus..................................143 Sunflower Asparagus Dip.....................144 Tahini...................................................145 Tapenade.............................................146 White Bean Dip...................................147
130
Dip Pairing Suggestions For SAVORY dips such as hummus, Some suggestions include: • Sweet Potato Wedges • Celeriac Fries • Roasted Carrots • Butternut Squash Fries • Packaged bean or lentil chips • Cut up vegetables like peppers, carrots, and celery • Use it as a spread on wraps or sandwiches For SWEET dips such as cinnamon adzuki bean dip, Some suggestions include: • Cut up fruits like apples and pears • Sweet Potato Wedges • Butternut Squash Fries • Use it as a spread on wraps or sandwiches • These dips may also be used as a substitute for Sun Butter in any recipe
131
Black Bean Dip SERVES: 6 SERVING SIZE: ~1/2 cup INGREDIENTS: •
1 (15 oz) can black beans
•
1/2 cup mild salsa
•
1 tbsp lime juice
•
1 tbsp water
•
1 tbsp chopped cilantro
•
1 tsp salt and pepper mix
•
1/4 tsp cumin
DIRECTIONS: 1. Add all ingredients to blender and blend until smooth 2. Add water as needed to make smooth and creamy
132
Video
Cauliflower Hummus SERVES: 6 SERVING SIZE: ~1/2 cup INGREDIENTS: •
2 cups steamed cauliflower
•
2 tbsp Sun Butter
•
2 cloves garlic
•
3 tbsp olive oil
•
1/4 tsp salt
•
1 tsp lemon juice
•
1 spring fresh thyme, leaves only
DIRECTIONS: 1. Put everything in a blender or food processor and blend until smooth 2. Serve with cut veggies or GFDFSF chips NOTES: •
Beanitos are recommended for chips to add protein and fiber
Adapted from:http://www.ourfifthhouse.com/search?q=cauliflower+hummus
133
Chocolate Sun Butter Black Bean Spread SERVES: 4 SERVING SIZE: 1/4 of recipe INGREDIENTS: •
2 cups black beans, cooked at home or canned
•
2 tbsp Sun Butter or pumpkin seed butter
•
6 pitted dates (more if you want it sweeter), soaked 4+ hours and drained of water
•
2 heaping tbsp raw cacao
•
Pinch sea salt
•
1/4 cup water
DIRECTIONS: 1. Place all ingredients except for water in a food processor fitted with the “S” blade 2. Pulse to combine, and then run the motor 3. Drizzle in water until the dip is super smooth; you may need a few tbsp extra water as you go along Adapted from: http://www.choosingraw.com/two-new-sweet-bean-dipschocolate-peanut-butter-black-bean-dip-and-cinnamon-spiced-adzuki-bean-dip/
134
Cinnamon Spiced Adzuki Bean Dip SERVES: 6 SERVING SIZE: ~1/2 cup INGREDIENTS: •
3 cups adzuki beans, cooked at home or canned
•
6 pitted dates (more if you want it sweeter), soaked 4+ hours and drained of water
•
1 1/2 heaping tbsp sunflower seed butter
•
1/6 tsp sea salt
•
2 tsp cinnamon
•
1/3 cup water
DIRECTIONS: 1. Place all ingredients except for water in a food processor fitted with the “S” blade 2. Pulse to combine, and then run the motor 3. Drizzle in water until the dip is super smooth; you may need a few tablespoons extra water as you go along Adapted from: http://www.choosingraw.com
135
Classic Hummus SERVES: 6 SERVING SIZE: 3 tbsp INGREDIENTS: •
1 (15 oz) can chickpeas drained and rinsed
•
1 clove garlic
•
1 tsp lemon juice
•
1 tbsp olive oil
•
1/2 tbsp tahini (optional)
DIRECTIONS: 1. Blend all ingredients thoroughly in a high-powered blender NOTES: •
136
This is a basic recipe- you can add anything you want to make different flavors. Some suggestions include sun dried tomato, roasted red pepper, or cilantro and jalapeno
CoCo Dip SERVES: 6 SERVING SIZE: 2 1/2 tbsp INGREDIENTS: •
3/4 cup plain coconut milk yogurt
•
3 tsp cinnamon
•
3 tsp honey
•
3 tsp vanilla extract (omit if using vanilla protein powder)
•
3 tsp ground flax seeds
•
3 scoops pea protein powder
DIRECTIONS: 1. Mix all ingredients together until a smooth consistency NOTES: •
Paired with ‘Rainbow Fruit Skewers (page 94)’
137
Dairy Free Ranch SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
2/3 cup JustMayo
•
1/3 cup hemp milk
•
1 tbsp fresh chopped parsley
•
1/2 tsp dried chives
•
1/4 tsp dried dill weed
•
1 1/2 tsp garlic powder
•
1 tsp onion powder
•
1/4 tsp ground black pepper
•
1 tsp salt
Video
DIRECTIONS: 1. Mix well and serve Adapted from: http://www.superhealthykids.com/garden-party-dairy-freeranch-dip-recipe/
138
Minty Pea Dip SERVES: 6 SERVING SIZE: 1/3 cup INGREDIENTS: •
3 cups frozen green peas
•
1/4 cup fresh mint
•
Zest and juice of 1 lemon
•
1 clove garlic
•
2 tbsp olive oil
•
1 tbsp tahini (optional)
•
Salt to taste
DIRECTIONS: 1. Cook peas according to package directions 2. Pulse peas in food processor with the rest of the ingredients until peas are well processed 3. Serve with cut up veggies or chips NOTES: •
Peas may be cooked many ways: steamed, boiled, or microwaved. They cook quickly. Organic steam in bag peas are very easy
•
Beanitos are recommended for chips for added protein and fiber
Adapted from: http://www.marthastewart.com/1050541/minty-pea-dip
139
Mushy Guacamole SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
3 medium avocado
•
2 tbsp finely chopped onion
•
1/4 cup diced tomato
•
1 tbsp freshly squeezed lime juice
•
1/4 tsp garlic salt
•
Pepper to taste
•
Chopped cilantro (optional)
DIRECTIONS: 1. Mash avocados lightly 2. Mix in remaining ingredients until smooth consistency
140
Video
Pinkalicious White Bean Dip
SERVES: 12
SERVING SIZE: 1/4 cup INGREDIENTS: •
1 medium red beet
•
1 large unpeeled garlic clove or 1 tbsp pre-minced garlic
•
1 (15 oz) can white beans, rinsed and drained
•
Juice of 1/2 lemon (about 1 1/2tbsp)
•
1/4 cup olive oil
•
1 tsp salt
DIRECTIONS: 1. Pre-Heat oven to 375°F 2. Coat unpeeled beet and unpeeled garlic with olive oil. Wrap in aluminum foil, place on baking sheet 3. Roast until cooked through, approximately 45-60 minutes 4. Let cool for 10 minutes 5. Squeeze the garlic clove out of its papery skin into the food processor 6. Peel beet- skin may be able to be rubbed off with fingers. Coarsely chop 7. Place beets, peeled garlic, beans, lemon juice, olive oil and salt in a food processor and puree until smooth NOTES: • • • •
Beets may be pre-roasted up to a day in advance, or prepared roasted beets may be purchased. LoveBeets are a good pre-cooked beet Beets will stain anything they come in contact with. Wash thoroughly to remove Any white bean may be used. Cannellini or garbanzo beans are good choices This recipe serves 12. Any leftovers will keep refrigerated for up to 5 days
Adapted from: http://www.parenting.com/article/beet-recipes & http://www.food.com/recipe/bobby-flays-roasted-beets-for-recipes-370885
141
Pumpkin Seed Butter SERVES: 8 SERVING SIZE: 2 tbsp INGREDIENTS: •
•
1 cup roasted and unsalted hulled pumpkin seeds
•
Pinch of salt
•
2 tbsp honey
1 tbsp olive oil
DIRECTIONS: 1. First, grind the pumpkin seeds into a powder using a powerful food processor or blender 2. Slowly add oil and honey while blending. Add oil as necessary to reach desired consistency 3. Add a pinch of salt and blend to combine NOTES: •
If you can’t find roasted unsalted hulled pumpkin seeds, you can roast raw hulled seeds for 10 minutes at 350°F and allow to cool, or use roasted salted hulled seeds and omit salt. However, the butter will be a bit saltier
•
The butter will be a greenish color- this is normal
142
Spinach Hummus SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
1 (15 oz) can garbanzo beans
•
2 cups fresh spinach
•
1/2 cup fresh basil
•
1 clove garlic
•
1 tbsp lemon juice
•
1 tbsp olive oil
•
2 tbsp water
•
1 tsp salt and pepper mix
•
1 tbsp tahini (optional)
DIRECTIONS: 1. Blend all ingredients until smooth 2. Add two tablespoons of water, a tablespoon at a time and mixing in between
143
Sunflower Asparagus Dip SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
1/4 cup lemon juice
•
1/4 cup orange juice
•
3/4 cup chopped parsley
•
2 tsp honey
•
1-2 tbsp olive oil
•
1/3 cup sunflower seeds
•
1 clove garlic (or 1 tbsp pre-minced jarred garlic)
•
1 tsp black pepper
•
12 oz asparagus
•
1/2 tsp sea salt
DIRECTIONS: 1. Wash and dry asparagus. Snap off woody ends. Cut into 2 inch long pieces 2. Steam asparagus for 4-5 minutes, or until tender crisp 3. In a food processor, combine all ingredients except asparagus and blend until just combined 4. Add the steamed asparagus, and blend until smooth NOTES: •
Asparagus may also be sautéed
•
A chip or cracker that provides protein, such as a bean or lentil chip, is recommended to accompany this dip
Adapted from: http://www.babble.com/best-recipes/sunflower-asparagus-dip/
144
Tahini SERVES: 6 SERVING SIZE: ~1/2 cup INGREDIENTS: •
1 cup sesame seeds, preferably hulled
•
3 or 4 tbsp grapeseed oil
•
Pinch of salt
•
1 tbsp honey
DIRECTIONS: 1. Blend sesame seeds in a powerful food processor or blender until a crumble forms, about a minute 2. Add 3 tbsp of oil, honey and pinch of salt and continue blending for 2-3 minutes. A thick paste will form 3. Add oil as necessary to reach desired consistency NOTES •
If desired, toast sesame seeds first. Pour into a pan over medium heat, and stir until toasty
•
Tahini will last covered in the refrigerator for one month
•
Tahini may separate when stored. Just stir it up to recombine
145
Tapenade SERVES: 6 SERVING SIZE: 1/6 of recipe INGREDIENTS: •
1 cup pitted mixed (black and green) olives
•
1 small clove garlic, minced
•
2 tbsp capers
•
2 to 3 fresh basil leaves
•
2 tbsp fresh thyme
•
1 tbsp freshly squeezed lemon juice
•
2 tbsp olive oil
Video
DIRECTIONS: 1. Thoroughly rinse the olives in cool water and drain 2. Place all ingredients in the bowl of a food processor 3. Process to combine, stopping to scrape down the sides of the bowl, until the mixture becomes a coarse paste, approximately 1 to 2 minutes total 4. Transfer to a bowl and serve Adapted from: http://www.foodnetwork.com/recipes/alton-brown/tapenade-recipe.html?oc=linkback
146
White Bean Dip SERVES: 6 SERVING SIZE: 5 tbsp INGREDIENTS: •
15 oz cannellini beans, prepared
•
2 cloves garlic
•
2 tbsp fresh lemon juice
•
1/4 cup extra virgin olive oil
•
Salt to taste
•
1/4 cup (loosely packed) fresh Italian parsley leaves
•
1/4 tsp freshly ground black pepper
•
1 tsp dried oregano
DIRECTIONS: 1. Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor 2. Pulse until the mixture is coarsely chopped 3. Season with salt and pepper, to taste 4. Transfer the bean puree to a small bowl 5. Sprinkle with the oregano, salt, and pepper Adapted from: http://www.foodnetwork.com/recipes/giada-de-laurentiis/ white-bean-dip-with-pita-chips-recipe/index.html
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Holiday Recipes The holiest of all holidays are those Kept by ourselves in silence and apart; The secret anniversaries of the heart, When the full river of feeling overflows;-The happy days unclouded to their close; The sudden joys that out of darkness start As flames from ashes; swift desires that dart Like swallows singing down each wind that blows! White as the gleam of a receding sail, White as a cloud that floats and fades in air, White as the whitest lily on a stream, These tender memories are;--a fairy tale Of some enchanted land we know not where, But lovely as a landscape in a dream. Holiday Henry Wadsworth Longfellow
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Holiday Recipes Page Apple Holiday Tree.............................150 Banana Snowmen................................151 Cupid’s Arrow....................................152 Fruit Turkey.......................................153 Green Leprechaun...............................154 Grinch Kabobs....................................155 Halloween Party.................................156 Hanukkah Fritters...............................157 Hanukkah Fruit Plate.........................158 Kiwi Holiday Tree...............................159 Kwanzaa Spiced Carrots.....................160 Kwanzaa Tropical Fruit.......................161 Pineapple Baby Chick.........................162 St. Patty’s Day Skewers....................163 Strawberry Banana Cane....................164 Strawberry Santas.............................165 Valetine’s Day Skewers......................166 Winter Veggie Tree............................167
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Apple Holiday Tree SERVES: 6 SERVING SIZE: 1 tree INGREDIENTS: •
6 starfruit slices or yellow bell pepper slices
•
30 GF pretzel sticks
•
6 green apples
•
60 raisins
•
6 tbsp Sun Butter
DIRECTIONS: 1. Cut apple into 8 slices 2. Spread 1 tbsp Sun Butter on plate in a shape of a tree 3. Place apple slices flat onto Sun Butter in a shape of a tree 4. Arrange 5 pretzel sticks as the tree’s trunk (Many brands of gluten free pretzels contain soy lecithin which can trigger soy allergies)
5. Decorate tree with raisins 6. Top with starfruit slice or yellow bell pepper slice for the star Adapted from: Adopted from: http://www.360familynutrition.org/2012/12/ healthy-christmas-tree-fun-snack.html
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Banana Snowmen SERVES: 6 SERVING SIZE: 3 snowmen INGREDIENTS: •
3 bananas
•
18 strawberries
•
2 tbsp mini chocolate chips
•
18 grapes
•
1 tsp Sun Butter (optional)
•
18 skewers
•
1 large carrot (optional)
DIRECTIONS: 1. Cut the bananas into medium-thick slices 2. Cut off the stems from the strawberries 3. To assemble, thread 3 slices of banana on to each skewer followed by a strawberry hat and then a grape 4. Gently press the chopped rasins into the banana slices to create eyes and the buttons on the body (use a dot of Sun Butter if needed to help stick) 5. Then add the cut carrot for the nose NOTES: •
Enjoy Life is a good allergen-friendly brand for chocolate chips
•
1 large carrot can be cut and used for the “nose”, though it may be difficult to place
Adapted from: http://onehandedcooks.com.au/recipe/christmas-banana-snowmen/#lA6i0JSfGx8bIlu4.97 151
Cupid’s Arrow SERVES: 6 SERVING SIZE: 2-3 skewers INGREDIENTS: •
18 large strawberries
•
2 cups blueberries
•
2 oranges
•
18 skewers
DIRECTIONS: 1. Wash all fruit thoroughly 2. Cut a “V” in stem of strawberries 3. Use a blueberry to start of the bottom of the arrow and then alternate using two orange wedges 4. Fill up the skewer with blueberries and use a strawberry for the tip of skewer for the arrow head NOTES: •
May be paired with sweet dips such as Coco Dip (pg. 137) and/or a protein
Adapted from: www.bonbonbreak.com
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Fruit Turkey SERVES: 6 SERVING SIZE: 1 turkey INGREDIENTS: •
3 pears
•
3 oranges
•
3 apples
•
6 raisins
•
6 chopped raisins
•
1 carrot
DIRECTIONS: 1. Slice pear in half and place flat-side down on plate 2. Slice apple and orange and arrange around pear for the “feathers” 3. Place a raisin in the center for the turkey’s “snood” 4. Cut the carrot to make a beak and feet, and place on turkey 5. Use the chopped raisins for eyes Adapted from: www.familyfun.go.com
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Green Leprechaun SERVES: 6 SERVING SIZE: 1 leprechaun INGREDIENTS: •
6 rice cakes
•
3 tbsp sun butter
•
2 cups carrot strings
•
2 green apples
•
12 raisins
•
6 strawberries
DIRECTIONS: 1. Smear 1/2 tbsp Sun Butter in a circle on a plate 2. Place a rice cake on top of the Sun Butter 3. Cut the sides of the apple into slices, and then cut into the shape of a hat and place ontop of rice cake 4. Decorate around the face with carrot strings for the Leprechaun “beard” 5. Carve out a smile from the strawberries for the mouth and use raisins for the eyes Adapted from: www.cleanandsentsible.com
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Grinch Kabobs SERVES: 6 SERVING SIZE: 4 kabobs INGREDIENTS: •
3 cups green grapes
•
24 strawberries
•
2 bananas
•
24 allergen-free mini marshmallows
•
Toothpicks
DIRECTIONS: 1. Wash all produce thoroughly 2. Slice bananas and cut stems off of strawberries 3. Place kabobs on toothpicks accordingly: green grapes, banana slice, strawberry, and then marshmallow on top of the end NOTES: •
Dandie’s or Elyon Gluten Free Natural Vegan Marshmallows are a good allergen-free brand
Adapted from: http://www.raininghotcoupons.com/grinch-kabobs-recipe/
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Halloween Party SERVES: 6 SERVING SIZE: 1 party (half a banana, one clementine, 1 celery stick) INGREDIENTS: •
6 small clementines
•
6 celery sticks
•
3 bananas
•
12 raisins
•
3 tbsp Sun Butter
DIRECTIONS: 1. Peel the clementines and bananas, and cut bananas in half 2. Cut two of the celery sticks into 6 small pieces to make the stems of the pumpkins 3. Stick in the celery stems into the clementines to represent the pumpkins 4. Pipe a line of Sun Butter in the remaining 6 celery sticks to be a log for the pumpkin 5. Place three dots of Sun Butter on the banana for the eyes and mouth 6. Use two halves of a raisin for the eyes and one whole raisin for the mouth of the banana ghost 7. Arrange pumpkin on a log and ghost on a plate nicely NOTES: •
Sun Butter can be piped easily out of a plastic bag with a slit
•
Raisins can be chopped to be smaller eyes if needed
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Hanukkah Fritters SERVES: 6 SERVING SIZE: 2 fritters INGREDIENTS: •
6 red skinned potatoes
•
1 cup coarsely grated zucchini
•
1/2 large onion chopped
•
Pinch of Kosher salt
•
1/2 cup chickpea flour
•
1 tbsp chopped chives
•
1 tbsp rice milk or water
•
1 tbsp chopped mint
•
1 tbsp canola oil
•
Zest of one lemon
DIRECTIONS: 1. 2. 3. 4. 5. 6.
Use a food processor or hand grater to shred potatoes and onion Add grated zucchini to potato-onion mixture and spread onto a double thick paper towel Use paper towels to squeeze out most of the excess moisture In a separate bowl, mix together chickpea flour, rice milk, herbs and lemon zest until moist Add potato mixture to bowel and kosher salt to taste Mix and shape fritter’s batter into small patties as best as possible. If it is still too dry to stick together, add a little more rice milk or water until it sticks 7. Heat oil on medium-high until oil shimmers 8. Gently drop fritters into the oil and cook 3-5 minutes on each side. Gently patting down on the fritters with a spatula will help make them crispy 9. Cook about 3 fritters at a time. Remove from heat when golden reddish-brown and drain/pat on a paper towel 10. Fritters may be held in a 200°F degree oven while others are being made or before serving NOTES: •
Be cautious when heating and placing the fritters in the pan because hot oil may splatter
•
Chickpea flour is available in the gluten-free flour section of many grocery stores, and may also be purchased from Indian grocers
Adapted from: http://foodallergies.about.com/od/eggfreerecipes/ 157
Hanukkah Fruit Plate SERVES: 6 (3 plates) SERVING SIZE: 1/2 plate INGREDIENTS: •
3 bananas
•
3 oranges
•
3 cups blueberries
•
2 apples
DIRECTIONS: 1. Slice bananas and arrange flat side down to make the candle stick 2. Ring around blueberries, 4 lines on each side to make the branched candelabrum 3. Slice apple into rectangles and place as the tips of the 9 branched candelabrums to represent candles 4. Cut 4 orange wedges in half and place 4 on each side to represent the flames of the candle 5. Place a full orange wedge in the middle for the center flame Adapted from: https://www.pinterest.com/maryannrizzo/hanukkah-oh-chanukah/
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Kiwi Tree SERVES: 6 SERVING SIZE: 1 tree INGREDIENTS: •
6 medium kiwis
•
3 cups raspberries
•
6 slices starfruit or mandarin orange
•
1 cup mini marshmallows
DIRECTIONS: 1. Cut ends off of kiwi and use a spoon to carve and peel off skin 2. Slice kiwi into half moons 3. To make the tree, layer the kiwi with the flat edge facing up 4. Keep layering until you get your tree as tall as you want it, making it narrow at the top 5. Once you have your tree stacked, decorate with raspberries as ornaments 6. For the star, use a slice of starfruit, or just cut a slice of a mandarin and then cut the peel off around it so it looks like a star 7. Garnish with mini marshmallows NOTES: •
Dandie’s or Elyon Gluten Free Natural Vegan Marshmallows are a good allergen-free brand
Adapted from: http://littlewondersdays.blogspot.ca/2011/12/seedlessgreen-grapes-raspberries-and.html
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Kwanzaa Spiced Carrots SERVES: 6 SERVING SIZE: 1/2 cup INGREDIENTS: •
1 tbsp extra-virgin olive oil
•
4 cloves garlic, minced
3 cups sliced or wedged carrots (4 medium-large)
•
•
3 tbsp lemon juice
•
2 tsp paprika
•
•
1 tsp ground cumin
1/8 tsp salt, or to taste
•
•
1 tsp ground coriander
1/4 cup chopped fresh parsley
•
1 cup water
DIRECTIONS: 1. Heat oil in large nonstick skillet over medium heat 2. Add garlic, paprika, cumin and coriander; cook, stirring, until fragrant but not browned, about 20 seconds 3. Add carrots, water, lemon juice and salt; bring to a simmer 4. Reduce heat to low, cover and cook until almost tender (5-7 minutes) 5. Uncover and simmer, stirring often, until the carrots are tender and the liquid is syrupy 6. Stir in parsley and serve hot or at room temperature Adapted from: http://www.eatingwell.com/recipes/north_african_spiced_ carrots.html
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Kwanzaa Tropical Fruit Slices
SERVES: 6
SERVING SIZE: 3 slices INGREDIENTS: •
2 mangos
•
Pineapple
•
Papaya (optional)
•
6 tsp light coconut milk or cream
•
3 tbsp chopped pistachios (optional)
DIRECTIONS: 1. Wash and rinse all fruit 2. Skin and slice all fruit. Remove papaya seeds if needed 3. Place fruit slices on a serving platter 4. Drizzle with coconut milk and sprinkle with pistachios (optional) NOTES: 1. So Delicious is a good dairy free brand for coconut milk and creamer 2. Pistachios are used in the photo 3. Pistachios are typically known as a nut, though the fruit of the pistachio is botanically a drupe, the edible portion of which is the seed Adapted from: http://www.eatingwell.com/recipes/tropical_fruits_with_pistachios_ coconut.html
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Pineapple Baby Chick SERVES: 6 SERVING SIZE: 1 baby chick INGREDIENTS: •
1 pineapple sliced
•
1 carrot, peeled
•
12 raisins
•
1 cup blueberries
•
42 GF pretzel sticks
DIRECTIONS: 1. Wash all produce thoroughly 2. Chop off skin of pineapple and slice into 6 pieces 3. Lay pineapple slice flat on the plate and use about 7 pretzel sticks to create the nest for the baby chick 4. Use the carrot to create a beak, feet, and 3 strings of hair for the baby chick 5. Use the raisins for eyes, and place the eyes, beak, hair and feet on the pineapple to build the baby chick 6. Scatter a few berries in the nest for food NOTES: Many brands of gluten free pretzels contain soy lecithin which can trigger soy allergies
Adapted from: www.meetthedubiens.com
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St. Patrick’s Day Skewers SERVES: 6 SERVING SIZE: 2-3 skewers INGREDIENTS: •
2 green apples
•
1 cup green grapes
•
2 kiwis
•
2 cup honeydew melon
•
18 skewers
DIRECTIONS: 1. Wash all fruit thoroughly 2. Cute apples and honeydew into cubes, and slice kiwi 3. Arrange fruit on skewers NOTES: •
May be paired with sweet dips such as Coco Dip (pg. 137)
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Strawberry Banana Cane SERVES: 6 SERVING SIZE: 1 fruit canes INGREDIENTS: •
4 bananas
•
3 cups strawberries
DIRECTIONS: 1. Slice bananas and strawberries 2. Alternate slices and arrange into the shape of a candy cane (upside down J) NOTES: •
May be paired with sweet dips such as Coco Dip (pg. 137)
•
Photograph is garnished with mini marshmallows and chocolate chips (not in recipe)
Adapted from: http://www.comebackmomma.com/healthy-christmas-treats/
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Strawberry Santas SERVES: 6 SERVING SIZE: 4 santas INGREDIENTS: •
24 large strawberries
•
1/4 cup mini chocolate chips (48 pieces)
•
6 tbsp whipped coconut cream
DIRECTIONS: 1. Thoroughly rinse the strawberries and cut off the leaf-end of each strawberry to make a flat surface 2. Cut a 1/2 to 3/4-inch piece from the pointed end of each strawberry and reserve as the hats 3. Place the strawberries, wide-side down, on a work surface and pipe a 3/4-inch-high swirl of coconut whipped cream on each strawberry 4. Place the hats on top and pipe a small ball of frosting on the tip top of the hat 5. Press two chocolate chips, pointed side inward, into the swirl of the coconut whipped cream to make the eyes NOTES: •
Enjoy Life is a good allergen-friendly choice for chocolate chips
•
Photograph is garnished with extra chocolate chips
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Valentine’s Day Skewers SERVES: 6 SERVING SIZE: 2-3 skewers INGREDIENTS: •
18 grapes
•
1 cup blueberries and raspberries
•
2 cup pineapple
•
2 cup melon
•
18 large strawberries
•
18 skewers
DIRECTIONS: 1. Wash all fruit thoroughly 2. Cut a “V” on the stem side of strawberries to look like a heart 3. Use a small heart cookie cutter for the pineapple, and melon or cut with knife 4. Arrange grapes, strawberries, melon, pineapple, blueberries and raspberries onto skewers accordingly NOTES: •
May be paired with sweet dips such as Coco Dip (pg. 137)
Adapted from: www.delas.ig.com.br
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Winter Veggie Tree SERVES: 6 (2 plates) SERVING SIZE: 1/3 plate INGREDIENTS: •
6 tbsp hummus
•
4 cups broccoli florets
•
3 cups cauliflower florets
•
1/2 cup cherry tomatoes and/or grapes
•
Slice of starfruit or substitute yellow bell pepper
DIRECTIONS: 1. On a large serving platter, spread a layer of your favorite homemade or prepared hummus 2. Lightly press the broccoli florets into the hummus in the shape of a Christmas tree 3. Use the reserved broccoli stem to make the tree trunk 4. Use the cauliflower florets to fill in all the blank space on the platter 5. Garnish the broccoli “tree” with cherry tomatoes and/or grapes 6. Top with a slice of starfruit (If starfruit in unavailable, simply cut a yellow bell pepper into the shape of a star.) NOTES: •
Classic Hummus can be found on page 136
Adapted from: http://www.betterrecipes.com/blogs/daily-dish/2011/12/14/untraditional-christmas-appetizer-recipes/#ixzz3p20g9Uwa
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Ready To Go Snacks Pediatric Allergen Friendly Sometimes you need a quick and easy snack that is completely allergen-friendly. This short list offers ideas for those times when you are in a pinch and need information on choosing something healthy and appropriate. •
Glutino Gluten Free Pretzels - Contains Soy Lecithin
•
Cacao Nibs - Packaged in a facility that also handles tree nuts (cashews & coconut)
• Boom Chicka - Pop Popcorn - Sea Salt, Lightly Sweet, Sweet and Salty, and Salted Caramel - Puff - Sweet & Salty or Sweet Barbeque - Bites Mixed Berry - Manufactured in a facility that also processes peanuts and tree nuts •
GoGo Squeeze Organic Apple Sauce - Apple Apple, Apple Cinnamon, Apple Peach, and Apple Strawberry
•
Little Duck Organics Tiny Fruit Strawberry and Mango Snacks
•
Annie’s Organic Bunny Fruit Snacks Summer Strawberry
• Mamma Chia Squeeze Vitality Snack - Apple Cinnamon, Blackberry Bliss, Green Magic, Strawberry Banana, & Wild Raspberry • Made in Nature Organic - Fusion Single Serve -Super Berry, Apple Cinnamon, Mediterranean, and Tropical - Dried Fruit - Goldenberries, Goji Berries, Mulberries, Deglet Noor Dates, Banana Slic- es, Dried Plums, Golden Pineapple, Mangoes, Cranberries, Calimyrna Figs, Black Mission Figs, Unsulfured Apricots, & Dried Apples • Bare - Apple Chips (Natural or 100% Organic) - Fiji Red, Simple Cinnamon, Sea Salt Caramel, Great Granny, & Medley - Baked Dried Mango Chunkcs (100% Organic) SeaSnax Grab & Go - Original, Tasty Onion, Chipotle, and Wasabi
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Ready To Go Snacks • Food Should Taste Good - All Natural Tortilla Chips, Sweet Potato - Original, Barbeque, Salt & Pepper, Salt & Vinegar, Ancho Chile - Brown Rice Crackers - Peppercorn Blend, Roasted Red Peppers, Sea Salt, and Tomato Basil - Contains Sesame Seeds - Bean Chips - Pinto bean Multipgrain, and Black Bean Multigrain - Contains Sesame Seeds •
Calbee Snack Salad Snapea Crisps
•
Glutino Breakfast Bars - Strawberry, Apple, Blueberry and Cherry (Cherries may contain pits)
• Enjoy Life (Uses Non-Dairy Cocoa Butter) - Chewy Bars - SunButter Crunch, Carmel Apple, Cocoa Loco, and Mixed Berry - Soft Baked Cookies - Snickerdoodle, Gingerbread Spice, Chocolate Chip and Double Chocolate Brownie - Crunchy Cookies - Chocolate Chip, Double Chocolate, Sugar Crisp, and Vanilla Honey Graham - Cereals - Crunchy Flax Original, Crunchy Flax with Chia, and Crunchy Rice - Decadent Bars - Cherry Cobbler, Chocolate SunButter, Cinnamon Bun, and S’mores - Not Nuts! Seeds and Fruit Mixes - Beach Bash and Mountain Mambo - Plentils- Crunchy Lentil Chips - Dill & Sour Cream, Garlic & Parmesan, Light Sea Salt, and Margherita Pizza •
Two Moms in the Raw Sea Crackers - Tomato Basil and Garden Herb
• The Original Chimes All Natural Gourmet - Ginger Chew Nuggets - Mango, Orange, Original Peppermint, Crystallized Ginger, and Unsul fured Dried Sweet Mango
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Conversion Table 3 teaspoons = 1 tablespoon 1/8 cup = 2 tablespoons ¼ cup = 4 tablespoons 1/3 cup = 5 tablespoons + 1 teaspoon ½ cup = 8 tablespoons 2/3 cup = 10 tablespoons + 2 teaspoons ¾ cup = 12 tablespoons 1 cup = 16 tablespoons 4 fl oz = ½ cup 8 fl oz = 1 cup 16 fl oz = 1 pint = 2 cups 16 ounces = 1 pound Replacing an egg: 1 egg = 1 tbsp ground flax mixed with 3 tbsp water let rest for 5 minutes 1 tbsp chia seeds mixed with 3 tbsp water let rest for 5 minutes 2 tbsp cornstarch or arrowroot powder mixed with 2 tbsp water ½ mashed ripe avocado ¼ cup unsweetened applesauce
170
Nutrition Facts Each label is for one serving of the recipe and does not include optional ingredients or serving suggestions.
171
Apple Chicken Roll-up
Apple Slice Sandwiches
172
Apple Fries
Apple Snails
Chicken Sausage Apple Kabobs
Fruit Smile Plates
Froggy Apples
Green Monster Sandwiches
173
Pretty Ladybugs
Black Bean Bats
174
Sunny Apple Oats
Chicken Noodle Soup
Creepy Carrots
Eyeball Duck Eggs
Halloween Stuffed Bell Peppers
Maple Sesame Cauliflower
175
Pumpkin Muffins
Pumpkin Seed Parfaits
176
Pumpkin Pudding
Roasted Pumpkin Seeds
Butternut Squash Fries
Carrot Coconut Pineapple Muffins
Butternut Squash Soup
Celeriac Fries
177
Loaded Sweet Potato
Sweet Potato Brownies
178
Roasted Carrots
Sweet Potato Turkey Meatballs
Sweet Potato Wedges
Citrus Bean Soup
Thai Style Wrap
Pear Blossoms
179
180
Pear-fect Peacock
Pear Stack
Peppermint Patties
Snowmen Sandwiches
Banana Caterpillars
Banana Love
Banana Sushi
Beary Good Toast
181
Black Bean Soup
Sun Butter Banana “Ice Cream”
182
Kale and Andouille Soup
Sun Butterfly Sandwiches
Thai Coconut Chicken Soup
Broccoli Cheez Bites
Beet-ing Heart Sandwiches
Broccoli Cheez Soup
183
Broccoli, Orange and Chickpea Salad
Mini Quinoa Cups
184
Broccoli Slaw
Tomato Basil Soup
Coodle Nests
Cucumber Face
Corn and Aspargus Spring Salad
Green Fruit Popsicles
185
Italian Vegetable Soup
Kiwi Snakes
Noodly Salad
Quinoa with Asparagus
186
Baby Chick Duck Eggs
BBQ Chickpeas with Avocado
Baked Radish Chips
Chocolate Avocado Chia Pudding
187
188
Fiesta Salad
Garden Party
Veggie Palm Trees
Berry Quinoa Salad
Rainbow Fruit Skewers
Strawberry Chia Pudding
Strawberry Fish Sandwiches
Sunny Peach Rice Cakes
189
190
Super Protein Berry Smoothie
Sweet Cream Corn Soup
TAS Sandwiches
Chocolate Zucchini Bread
Fresh Summer Pops
Zucchini Boats
Watermelon Salad
Zucchini Fries
191
Zucchini Pizza Bites
Chocolate Chip Cookie Dough Bites
192
Black Bean Brownies
Chocolate Protein Bites
Crispy Rice Bunnies
Crispy Roasted Chickpeas
Crispy Snack Bars
Crunchy Veggie Chicken Salad
193
194
Fruit Art
Fruit Rainbows
Fruit Shapes
Green Slime Smoothies
Jar Salad
Protein Oatmeal Bites
Mini Protein Muffins
Quinoa Crumble Bars
195
Raw Sesame Seed Bars
Skillet Popped Herby Lentils
196
Santa Fe Snack Seeds
Zoo on a Log
Black Bean Dip
Chocolate Sun Butter Black Bean Spread
Cauliflower Hummus
Cinnamon Spiced Adzuki Bean Dip
197
Classic Hummus
Dairy Free Ranch Dip
198
CocoDip
Minty Pea Dip
Mushy Guacamole
Pumpkin Seed Butter
Pinkalicious White Bean Dip
Spinach Hummus
199
Sunflower Asparagus Dip
Tapenade
200
Tahini
White Bean Dip
Apple Holiday Tree
Banana Snowmen
Cupidâ&#x20AC;&#x2122;s Arrow
Fruit Turkey
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202
Green Leprechaun
Grinch Kabobs
Halloween Party
Hanukkah Fritters
Hanukkah Fruit Plate
Kwanzaa Spiced Carrots
Kiwi Holiday Tree
Kwanzaa Tropical Fruit
203
Pineapple Baby Chick
St. Pattyâ&#x20AC;&#x2122;s Day Skewers
Strawberry Banana Cane
Strawberry Santas
204
Valentineâ&#x20AC;&#x2122;s Day Skewers
Winter Veggie Tree
205
NOTES
206
NOTES
207
NOTES
208
Acknowledgments Graphics Designed by Bailey Gray Videos by Hyun Kim Photographs by Amy Zhang Formatted by Veronica Gonzales Proofread by Kathryn Kelley Logo Designed by: Khent from ArtTank
Special Thanks to: Anissa Ryland Everyone at the Johnson Center for Child Health and Development Our Tasting Crew
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