Kids Kan Kook - Children's Cookbook by Veggie Gourmet

Page 1

Kids Kan Kook Easy recipes for Kids

Delicious. Kid-friendly. Wholesome


Kids Kan Kook CONTENTS Recipe Ingredients lists

PAGE#

4 &5

BREAKFAST • Banana Oat Pancakes

6

• Sweet Potato Nuggets

14

LUNCH

• Mac and Cheese Muffin Cups

19

• Sweet and Sour Tofu

29


Kids Kan Kook CONTENTS SUPPER

Page #

• Spinach Wraps

33

• Haystacks

45

DESSERTS • Oat Cookies

52

• Banana Ice Cream

67


Ingredients List for Kids Kan Kook WEEK 1 BREAKFAST

• • • • • • • • • • •

• • • • • • •

Recipe #1: Banana Oat Pancakes 1 cup whole oats 2 bananas (mashed) 2 Tbsps ground flax seeds 6 Tbsps water 1 Tbsp honey or maple syrup Pinch of baking soda ½ tsp arrowroot powder or cornstarch 1 Tsp baking powder 1 Tsp coconut oil 2 ½ tbsps. Plain ypgurt Dash of cinnamon Recipe #2: Sweet Potato Nuggets ½ lb cooked, mashed sweet potatoes 1 cup cooked beans 2 Tbsps olive or coconut oil 1 fresh garlic clove, chopped 2 tsps paprika ½ Tbsp all purpose seasoning Dash of salt

WEEK 2 LUNCH Recipe #1: Mac and Cheese Muffin Cups • 2 ½ cups cooked squash • 1-14 oz. pack macaroni elbows • 1 cup almond milk • 3 Tbsps. Flour • ½ tsp. salt • ¼ tsp. nutmeg • 2-3 Tbsps. Nutritional yeast • 1 Tbsp. dry Italian herbs • ½ cup ground almonds • 1 tsp. Dijon mustard (optional) • ½ onion • ¼ cup cashews (soaked) • 2 garlic cloves

• • • • • • • •

Recipe #2: Sweet and Sour Tofu 1 tbsp. oil 1 tub medium or firm or extrafirm tofu ½ onion ½ red pepper ½ can pineapple chunks 1 tbsp. tomato sauce ½ Tbsp. light soy sauce or liquid aminos Handful of sesame seeds (optional)


Ingredients List for Kids Kan Kook WEEK 3 SUPPER Recipe #1: Spinach Wraps • 1 ½ cups fresh spinach • ¼ cup oil • 1 tsp. salt • 3 cups all-purpose flour • 1 tsp. baking powder • ¼ cup water Recipe #2: Haystacks • 1 cup cooked beans of your choice • 1 red pepper • 1 tsp. cumin • 1/3 cup fresh parsley or cilantro • ½ Tbsp. fresh lime or lemon juice • 3 tomatoes • 1 can whole corn • 1 cup sunflower seeds • 1 cup hot water • ¼ tsp. salt • 1 tsp. all-purpose seasoning • ½ tsp. onion powder • ½ fresh onion • 1 medium zucchini or yellow squash or 2 carrots

WEEK 4 DESSERTS Recipe #1: Oat Cookies • 1 ½ cups oats • ½ tsp. baking soda • ½ tsp. baking powder • ¼ tsp. salt • ¼ cup coconut oil • 2/3 cups arrowroot powder • 6 tbsps. Flax meal • 1 tsp. essence • 1 cup dark semi-sweet chocolate chips or unsweetened dark chocolate Recipe #2 Banana Ice Cream • 1 to 2 frozen bananas • 1 tsp. essence • ¾ cup cashews (soaked) • 7 dates • 1/8 cup grated coconut • 1 dark chocolate square • 1/8 cup coconut or almond milk Recipe #3: Haystacks • 1 cooked beet • ½ cup almond milk • ½ cup applesauce or crushed pineapple • ½ cup maple or honey • 2 tbsps. Coconut oil • 1 tbsp. lemon juice • 1 cup oat flour • 1 tsp. baking powder • ½ tsp. baking soda • ¼ tsp. salt • ¼ cup sugar • ¾ cup cornstarch • 1 can coconut milk • 1 tbsp. essence • 4 tbsps. Tapioca flour


Kids Kan Kook Breakfast Recipes •Banana Oat Pancakes •Sweet Potato Nuggets


Recipe # 1 Banana Oat Pancakes Ingredients: • Pinch of baking soda Prep Time: 10 minutes

Cook Time 15 Minutes Total Time: 25 minutes

• ½ tsp. arrowroot powder or cornstarch • 1 tsp. baking powder • 1 tsp coconut oil • 2 ½ tbsps. Plain yogurt • Dash of cinnamon


Recipe # 1 Banana Oat Pancakes METHOD: 1. Grind oats in a blender to a fine flour Prep Time: 10 minutes

Cook Time 15 Minutes Total Time: 25 minutes

2. Grind flax seeds until fine meal 3. Add 3 Tbsps. Water to flax meal and set aside a few minutes 4. Add oat flour, flax gel, baking soda, arrowroot/cornstarch 5. Stir well to mix


Recipe #1 Banana Oat Pancakes METHOD: 6. Mix honey or maple, yogurt, and flax gel in a separate bowl Prep Time: 10 minutes

Cook Time 15 Minutes Total Time: 25 minutes

7. Add oat mixture and rest of ingredients to blender 8. Heat non-stick pan over medium heat.


Recipe # 1 Banana Oat Pancakes METHOD: 9. Add about ½ tbsp. oil to pan to lightly coat the surface Prep Time: 10 minutes

Cook Time 15 Minutes Total Time: 25 minutes

10. Pour about ½ cup batter onto pan and gently spread


Recipe #1: Banana Oat Pancakes

Prep Time: 10 minutes

METHOD: 11. Cook pancake on low heat and flip when bubbles come up and edges firm up

Cook Time 15 Minutes

12. Cook until brown on both sides.

Total Time: 25 minutes

Note: In future, you can mix the batter overnight.


Kids Kan Kook LUNCH Recipes •Mac and Cheese Muffin Cups •Sweet and Sour Tofu


Recipe # 1 Mac & Cheese Muffin Cups Ingredients:

•1-14 oz. pack of elbows, cooked Prep Time: 10 minutes

Cook Time 20 Minutes Total Time: 1 Hour

•2 ½ cups squash, cooked •1 cup almond milk •3 Tbsps. Flour •½ tsp. salt


Recipe # 1 Mac & Cheese Muffin Cups Ingredients: ¼ tsp. nutmeg Prep Time: 10 minutes

• 2-3 tbsp. nutritional yeast • 1 Tbsp. dry Italian herbs

Cook Time 20 Minutes

• ½ cup ground almonds

Total Time: 1 Hour

• 1 tsp. Dijon mustard (optional)


Recipe # 1 Mac & Cheese Muffin Cups Ingredients: • ½ onion, chopped Prep Time: 10 minutes

Cook Time 20 Minutes Total Time: 1 Hour

• ¼ cup cashews (soak during the day or at least 15 minutes in hot water) • 2 garlic cloves


Recipe # 1 Mac & Cheese Muffin Cups Method: Prep Time: 10 minutes

Cook Time 20 Minutes Total Time: 1 Hour

1. Cook pasta, then drain and set aside in a bowl

2. Grind almonds and set aside for base and topping 3. Drain and rinse cashews


Recipe # 1 Mac & Cheese Muffin Cups Method: Prep Time: 10 minutes

Cook Time 20 Minutes Total Time: 1 Hour

4. Lightly grease muffin tins with a little oil and set aside

5. Preheat oven to 350 degrees 6. In a blender, combine almond milk, flour, squash, cashews, mustard, nutmeg, salt, nutritional yeast, garlic, Italian herbs, onion, etc.


Recipe # 1 Mac & Cheese Muffin Cups Method: Prep Time: 10 minutes

Cook Time 20 Minutes Total Time: 30 minutes

Note: You can add additional seasonings to your taste if needed.

7. Blend everything until it is smooth and creamy 8. Add the cheese mixture to the pasta and stir well to combine.


Recipe # 1 Mac & Cheese Muffin Cups Method: 9. Sprinkle a pinch of ground Prep Time: 10 minutes

Cook Time 20 Minutes Total Time: 1 Hour

almonds to the bottom of each muffin tin 10. Place a few spoonsful of pasta to each muffin tin 11. Top each pie with ground almonds


Recipe # 1 Mac & Cheese Muffin Cups Method: Prep Time: 10 minutes

Cook Time 20Minutes Total Time: 1 Hour

11. Bake for 15 to 20 minutes or until the top of pie is brown and firm

12. Remove from heat and cool for about 5 minutes before lifting pies from the muffin tins.


Kids Kan Kook SUPPER Recipes •Spinach Wraps •Haystacks


FOR MORE INFORMATION

Contact: The Veggie Gourmet

#7 Levere Crescent , Well House St. Philip, Barbados

(246) 572-0219, (246) 837-2492 Email

sales@theveggiegourmet.online Online shop

www.theveggiegourmet.online


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