Qi’a Superfood Sesame Dressing

Photo courtesy of Qi’a

I recently attended an even where I met the kind people at Nature’s Path food company. We were able to discuss their products and share some great recipes. The following recipe features their Qi’a Superfood Breakfast Cereal. This recipe is delicious and a breeze to make, we hope you enjoy!

Photo courtesy of Qi’a

Qi’a Superfood Sesame Dressing
Makes: 2 servings

  • 1 tbsp rice wine vinegar
  • 1 tbsp tahini butter
  • 1 tbsp maple syrup
  • ¾ tbsp tamari sauce
  • 1 tsp Qi’a
  • 1 tsp sesame oil
  • 1 tsp grated ginger
  • ¼ tsp fresh lemon juice

 

Mix all the ingredients together and serve immediately with a crudité or fresh salad.

 

Suggested crudité:

  • Cucumber
  • Celery
  • Carrots
  • Red bell peppers

Suggested fresh salad:

  • Spinach
  • Mandarin oranges
  • Toasted Sesame seeds

 

 

*The recipe and photographs within this post were provided by Nature’s Path.

Pancakes Revisited: Low FODMAP Recipe

Pancakes are a definite favorite at my house. Not only are they simple to make, easy to store for on-the-go eating, but they are also versatile. You can make a number of varieties just by swapping the flours or even adding pumpkin or bananas. The possibilities are endless! Over on Eating and Living Moderately, we’ve been discussing IBS and the use of a low-FODMAP diet to help manage symptoms. So, in celebration of IBS Awareness Month, we wanted to revisit our pancake recipe and adjust it to make it low-FODMAP-friendly! We hope you enjoy!

Ingredients:

  • 1/2 cup rice flour
  • 1/2 cup buckwheat flour (be sure to look for 100% buckwheat flour, as opposed to buckwheat pancake mix to avoid FODMAPS)
  • 2 tbsp sugar
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 egg, lightly beaten
  • 1 cup rice milk or lactose-free milk of choice
  • 2 tsp canola oil

Method:

  1. Combine all dry ingredients in large mixing bowl.
  2. Add liquid ingredients one at a time, mixing slowly until fully incorporated.
  3. Lightly coat a skillet with canola oil spray. Heat over medium flame.
  4. Add pancake batter (we use 1/4 cup spoonfuls). Allow to cook for 2-3 minutes or until bubbles begin to form. Flip and cook for an additional 1-2 minutes.
  5. Continue until all pancakes are cooked.
  6. Serve with some maple syrup, lactose-free yogurt, and/or berries and enjoy!

Spring Asparagus

With the clocks springing forward this Sunday, we couldn’t help but post a recipe for a Spring-y dish. We can’t wait for the weather to warm up and the spring flowers to bloom, not to mention, eating delicious seasonal fruits and veggies! One of our favorite spring vegetables is asparagus and we especially love this asparagus salad recipe.

Photo Credit: hoveringdog via Compfight cc

Ingredients

  • 1 pound asparagus, washed and trimmed
  • 2 tsp extra-virgin olive oil
  • 1 1/2 cups halved heirloom tomatoes
  • 1/2 tsp minced fresh garlic
  • 2 tbsp balsamic vinegar
  • 2 tbsp diced red onion
  • 1/4 tsp salt
  • 3 tbsp feta cheese
  • 1/2 tsp black pepper

Method

  1. Cook asparagus in steamer for 2 minutes or until bright green.
  2. Heat olive oil in a large skillet over medium heat. Add tomatoes and garlic; cook 5 minutes. Stir in vinegar; cook 3 minutes. Stir in salt.
  3. Arrange asparagus on a platter; top with tomato mixture and chopped onions. Sprinkle with cheese and pepper.
  4. Tip: if raw red onion is too strong, you can soak in water for 5-10 minutes to dilute the flavor.

Recipe adapted from Cooking Light.

 

For more great asparagus recipes, head on over to Cooking Light. They have over 50 recipe variations perfect for Spring!

Quinoa Cornbread (gluten & dairy-free)

Whether you serve it alongside Thanksgiving dinner or as a side at a Sunday night family supper, cornbread is a great addition to a home-cooked meal. This recipe is both gluten and dairy free and could easily be made vegan by swapping the egg for a flax egg or applesauce. Plus, it’s very easy to prepare, making it a great activity to share with your children in the kitchen. We hope you enjoy this recipe, and feel free to send us your favorite cornbread recipe! Do you add quinoa to other recipes, too?

Quinoa Cornbread

Ingredients

*   2 ¼ cups unsweetened soy milk (or milk of choice)
*   2 cups gluten-free cornmeal
*   1 cup quinoa meal
*   ¼ cup agave nectar
*   1 egg, beaten (or 1 flax egg)
*   2 tbsp canola oil
*   2 tsp salt
*   1.5 tsp baking soda
*   ½ tsp baking soda

 

Directions

  1. Preheat oven to 425 degrees F.
  2. Combine dry ingredients in large mixing bowl.
  3. Mix wet ingredients in separate bowl.
  4. Combine both wet and dry ingredients, mixing well.
  5. Grease loaf pan with canola oil spray. Bake for 20-25 minutes or until the golden-brown. Remove from oven and allow to cool.

We love quinoa! Are you new to this nutritious grain? If so, we recommend heading over to Cooking Light’s test kitchen. They have a great piece on quinoa, plus a video on how to cook it!

Homemade Banana Cake

Photo Credit: Acquired Life via Compfight cc

Do you ever get stuck with a bunch of overripe bananas? This happens to us every now and again. We go a little crazy at the grocery store and by a batch of bananas that go ripe too quickly and we find ourselves scrambling to eat them before they go to waste. Some great options are slicing them and freezing them for smoothies, or a classic is making banana bread. Well we have another option for you. Check out Mama Mariean’s delicious Homemade banana cake recipe!

Ingredients:

  • 1/2 cup butter (1 stick, room temperature)
  • 1 1/2 cup sugar
  • 1/2 tsp salt
  • 4 very ripe smashed bananas
  • 2 cups flour (can be gluten-free if needed)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 2 eggs
  • 1 tbsp vanilla
  • 3/4 cup milk

 

Method:

  1. Preheat oven to 350˚F.
  2. Mix all dry ingredients (not including the flour) with a wooden spoon. Add eggs, sugar, butter, vanilla, and milk. Mix thoroughly. Add the bananas and mix. Add flour slowly and mix until fully incorporated.
  3. Grease and flour 9 x 11 pan. Pour in the batter and bake at 375˚F for 25-30 minutes. Test with a toothpick.
  4. While the cake is still warm, cover with powdered sugar. Allow to cool and serve!

 

Optional: slice a banana and other fruit of choice to garnish the cake. (We love to use kiwi and strawberry slices!)

Spiced Carrot & Apple Mini Muffins

Photo courtesy of Feeding Audrey

I recently attended the Citibabes’ Holiday Shopping event and had the pleasure of meeting the brains behind Feeding Audrey, a wonderful blog portraying the story of the journey through motherhood. I left the event with some beautiful recipe cards and wanted to share this delicious recipe. I hope you enjoy!

 

Spiced Carrot & Apple Mini Muffins 30 mini muffins Ingredients:

  • 2 flax eggs (see below)
  • 1.25 cups all-purpose gluten-free flour blend
  • 1/4 cup gluten-free oats
  • 1/4 cup turbinado sugar
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger powder
  • 1/8 tsp ground nutmeg
  • 1/8 tsp cardamom
  • 1.25 cups unsweetened applesauce
  • 1/4 cup canola oil
  • 1 tsp vanilla extract
  • 2 red apples, grated (Fuji, Gala, or Pink Lady)
  • 2 large carrots, peeled and grated

Method: To make flax eggs, combine 6 tbsp of water with 2 tbsp of flax meal. Stir well and place in fridge to set for 15 minutes. Preheat oven to 375˚F and line mini muffin pan with liners or spray with cooking spray. Whisk dry ingredients together in a large bowl. In a separate bowl whisk together applesauce, oil, vanilla, and flax eggs. Slowly stir the wet ingredients into dry ingredient, fold in the grated apples and carrots. Place 1 tbsp of batter into muffin pans. Bake for 25 minutes or until center comes out dry on a toothpick. Cool on a wire rack.

 

This recipe and photograph are courtesy of www.FeedingAudrey.com

Children's Multivitamins: How To Choose?

Children’s Multivitamins: How To Choose?
By: Laura Cipullo and the Laura Cipullo Whole Nutrition Services Team

As a child, I can remember my mom giving me my children’s multivitamin. I hated them. Their taste was so unpleasant. I would sneak upstairs to my bedroom and hide the uneaten chewables behind my huge 1980’s dresser with towering shelves on top. I put each vitamin there every day for what seemed like years. No one could see them and it was so high, we rarely cleaned behind there. I had to stand on my dresser to throw it over the lip of the top shelf. Well that was until one day when we decided to do spring-cleaning. My mother climbed up there only to find 365 days worth of vitamins. My secret was out.

With not so fond memories of chewable multivitamins, I have taken caution when purchasing my own children’s daily vitamins. Not only do I want to provide a tasty vitamin, I want to be sure it is natural, free of dyes and low in allergenic foods/substances. It had been easy as pie until about one year when Natrol’s Liquid Kid Companion Multivitamin with Vit. D became unavailable. My kids’ had happily drank this liquid vitamin mixed with their omega 3 fatty acid supplement each night at dinner. What was I going to do? Natrol said they would not be making more until the likes of 2014.

 

Well, when Natrol stopped making this vitamin, my boys stopped taking a vitamin. I tried a few brands that I thought were worthy but to no avail. I now have a stockpile of vitamins by different brands as none have passed my boys’ taste tests.

 

However, last week was different. I finally succumbed to buying a gummy version rather than a regular chewable or liquid. I dreaded having to buy a gummy version, as they are basically sugar bears with either not enough vitamins or seemingly like a form of candy. So I rationalized it probably would taste edible and the kids would at least eat them. I could give them with the boys’ lunch, as I didn’t want the boys to get in the habit of always having a sweet something post dinner or even worse, post breakfast.

 

After reading all of the labels I found a vitamin that came in individual packs that was gluten-free, without preservatives and had only natural colors and flavors. The plus was that these three bears met 100% DV for all the vitamins except for B-1 and Niacin. It even had 100% DV for Vitamin D at 400 IU’s. So besides the fact it contains glucose syrup and even beeswax it seemed to be a better product than the other brands out there. Best of all, my boys like them! I can easily send them in their lunch boxes since they are already individually portioned in little packs. So though there is no perfect vitamin, these are the best I can find at this moment and that my kids will eat.

Below are the nutrition facts of three different children’s gummy multivitamins. Read the ingredients and the nutrition facts of all supplements before purchasing. Consider reading the reviews on sites such as www.consumerlabs.com for a third party, objective view. Look for the one that meets 100%DV and is free of artificial colorings and preservatives. While there is no perfect vitamin  – real food is the best source of nutrition, many RD’s and MD’s recommend children, especially picky eaters, take a multivitamin to help ensure micronutrient intake.

Click here for a sample Nutrition Facts comparison of 3 different vitamin brands.


Questions to Ask Yourself When Choosing a Multivitamin for your Child:

Think about your child’s diet? Do they eat a variety of fruits and vegetables? Do they get enough calcium from dairy sources? Are they vegetarian? Do they have food allergies? Are there food allergies in the family? What are your personal thoughts on artificial dyes, or organic ingredients?

If you are struggling to choose the appropriate vitamin, ask your medical doctor, or registered dietitian to help you.

Healthy Quinoa and Mushroom Stuffing + Giveaway

With the holidays just around the corner, the MDIO kitchen has been buzzing with festive recipes. A recent idea we’ve been working on is feeding holiday guests who have food allergies, sensitivities or other food aversions. Therefore, we’ve whipped up a vegetarian, nut- and gluten-free dish that is just as delicious as traditional stuffing!

Healthy Quinoa and Mushroom Stuffing

Photo Credit: Dot D via Compfight cc

Ingredients:

-1 tbsp EV olive oil
-1-2 large onions, chopped
-3 cups or 1 24oz container of vegetable broth
-2 cups quinoa
-1 cup mushrooms, sliced
-1/2 cup parsley, chopped
-3 stalks of celery, chopped
-3 cloves garlic, finely chopped
-1/2 tsp ground cinnamon
-1/4 tsp ground allspice
-1 bay leaf
-salt and pepper to taste

 

Directions:

1) In a medium saucepan, add quinoa and 2 1/2 cups of the broth. Bring to a simmer, cover, and cook for 10-15 minutes (note: time varies by package/brand, so be sure to check the directions!), or until tender and all the broth has absorbed. Set aside.

2) Heat oil in a large saute pan. Add celery, onions, garlic, bay leaf, and seasonings, stirring occasionally. Allow to cook for about 3 minutes or until fragrant. Add the mushrooms and stir. When the mushrooms begin to brown, add the parsley.

3) Stir in the cooked quinoa with the remaining broth. Season with salt and pepper. Cook on low heat for an additional 5-10 or until all liquid is absorbed.

 

There you have it, an allergy-friendly twist on a traditional holiday dish. This stuffing is great to serve to gluten-free (as long as the quinoa package is labeled gluten-free), nut-free and vegetarian guests. This recipe makes about 4 cups, enough to serve 8 people as a side dish.

Giveaway: black + blum

We are giving away a black + blum water bottle to one lucky subscriber!

To enter you must do at least one of the following:

-Be a Mom Dishes It Out subscriber (you can do so at the top of our homepage)

-Tweet us @MomDishesItOut

-Like this Facebook post

Giveaway ends Monday, November 25th!

Homemade Apple Butter

I don’t know about you, but we have a LOT of apples left from our family apple picking in October. We’ve been racking our brains for ideas on how to use up these fresh and delicious apples. Then we came across this Overnight Apple Butter recipe from Cooking Light. What a perfect way to use up these apples!

Photo courtesy of Cooking Light.

Overnight Apple Butter

Ingredients:

  • 1/2 cup honey
  • 1/4 cup apple cider
  • 1 tbsp ground cinnamon
  • 1/4 tsp ground cloves
  • 10 medium apples, peeled and chopped into small pieces


Directions:

  1. Add all ingredients to a slow cooker. Cover and cook on low heat for 10 hours (we suggest starting it before you go to bed or as soon as you wake up if you’re concerned leaving it unattended all night).
  2. Once apples are tender, transfer a spoonful into a fine-meshed colander. Press the mixture using a large spoon until you are left with the apple pulp. You can throw away the pulp.
  3. Repeat until finished with the apples.
  4. Return the apple mixture to the slow cooker and continue to cook for 1.5 more hours. Stir occasionally until the mixture becomes thick.
  5. Store in an air-tight container or jar for one week. Enjoy!

Tip: using multiple varieties of apples can add to the overall texture and taste of the apple butter.

Recipe and photograph courtesy of Cooking Light.