Fresh Zucchini and Corn Cakes

 

Photo by Whole Foods
Photo by Whole Foods

Our Mommy friend, Danielle, and her little girl, Lucca love these zucchini and corn cakes from the Whole Foods recipe and we’re sure you will too!

Ingredients:

  • 2 large eggs
  • 1/3 cup low-fat buttermilk or low-fat milk
  • 1/3 cup whole wheat flour
  • 1 1/4 teaspoons baking powder
  • 1/2 teaspoon fine sea salt
  • Kernels from 1 ear sweet corn (~3/4 cup)
  • 1/2 cup chopped onion
  • 2 teaspoons expeller-pressed canola oil

Directions

In a large bowl, whisk together eggs, milk, flour, baking powder, salt and pepper until smooth. Add corn, zucchini, onion, and stir until combined.  Heat oil in a large skillet over medium heat.  Working in batches, drop batter by scant 1/4 cup measures into skillet.  Cook, turning once, until browned and cooked through, 3 to 4 minutes per side; lower heat if pancakes begin to brown too deeply before middle is cooked through.  Add more oil between batches if necessary.  Serve the pancakes warm or room temperature with crême fraîche.

Makes 4 servings. Enjoy!

Original recipe by Whole Foods can be found here.

Yes, Yes, Panera Bread Co!

By Laura Cipullo, RD, CDE, CEDRD and Mom

unnamedJust two weeks ago I was invited to a very special dinner with head chef, Dan Kish, and nutritionist, Katie Bengston of Panera Bread Co. here in NYC. On this evening Dan and Katie shared Panera’s big update on their next “clean” journey milestone. It was the No No List. And I was impressed! I am placing my stamp of approval on Panera Bread Co. as a place moms can take their kids for lunch now and especially after 2016. Panera is removing artificial ingredients including the likes of sucralose and words you can even pronounce. Now I am not sure why they were in there in the first place, but I am ecstatic they are vowing to deliver wholesome and real food.

When visiting the burbs, I find it hard to find food to grab on the go for the kids and me. There is a Panera near my parent’s home that I sometimes frequent. I already loved the kid’s grill cheese with organic milk and a Stonyfield Farms yogurt squeezer. Now I can go there feeling confident that the kids and I are getting real food. My new favorites from the evening with the Panera Bread team are their flatbreads and their Mediterranean Chicken and Quinoa Salad! Dan made us a delicious flatbread with tomato, and mozzarella. We all sat down at a big beautiful table and dined on their new delicious sprouted grain rolls, the Strawberry and Chicken Poppyseed Salad and the Power Kale Caesar Salad with Chicken. It was such as great evening, tasting the food and learning about Panera’s efforts to provide healthy and wholesome foods to all of us. I was so happy to learn that fresh dough is brought to each Panera Bread Co. from their dough centers. The trucks carrying dough from their 22 main facilities are also bringing in fresh greens, herbs, and even berries on a daily basis. Kudos to Dan Kish and his team. I hope other food establishments follow your lead. Thank you for thinking of our children and their health!

Here is the Panera Bread Co. No No List. It reads “We are committed to removing artificial preservatives, sweeteners, colors and flavors
from the food in our bakery-cafes by the end of 2016. That list includes, but is not limited to:”

https://www.panerabread.com/panerabread/documents/panera-no-no-list-05-2015.pdf

Scheherazade Casserole

In the midst of figuring out my nutrition beliefs, I went from picky eater to vegetarian to vegan to omnivore.  While vegetarian and vegan, my two favorite cookbooks were “A Celebration of Wellness – A Cookbook for Vibrant Living” and “Moosewood Cookbook”.  I wanted to share with you what remains one of my favorite recipes from Moosewood Cookbook.  Scheherazade Casserole is a delicious recipe, which includes bulgur, onions, bell peppers, and soybeans (just to name a few ingredients).  I hope you enjoy this satisfying dish just as much as I do!  Maybe it will become one of your favorites too!

 

Photo Credit: Emily Barney via Compfight cc

 

Scheherazade Casserole

Makes 6-8 Servings

Ingredients:

  • 1 cup raw bulgur
  • 1 cup boiling water
  • 1 tablespoon olive oil
  • 2 cups minced onion
  • 3 larges cloves garlic, minced
  • ½ teaspoon salt
  • 2 teaspoons cumin
  • 1 ½ teaspoons basil
  • black pepper and cayenne to taste
  • 1 large bell pepper, diced
  • ¾ cup dry soybeans, soaked
  • 1 14 ½ oz. can tomatoes, drained
  • 3 tablespoons tomato paste
  • ½ cup (packed) finely minced parsley
  • 1 ½ to 2 cups crumbled feta cheese

 

Preparation:

  1. Preheat oven to 375°F.  Lightly oil a 9 x 13 inch baking pan.
  2. Place the bulgur in a small bowl.  Add boiling water, cover with a plate, and stand at least 15 minutes.
  3. Meanwhile, heat the olive oil in a large skillet.  Add onion, garlic, salt, and seasonings.  Stir occasionally as you sauté over medium heat for 5-8 minutes.  Add bell pepper and sauté about 5 minutes more.
  4. Drain the soybeans, if necessary, and place them in a blender or food processor with 1 cup fresh water.  Grind until the soybeans resemble a coarse batter.   Transfer to a large bowl.
  5. Add the soaked bulgur and sautéed vegetables to the soybeans,  Stir in the tomatoes,  breaking them up into bite-sized pieces.  Add tomato paste, the parsley, and 1 cup of the feta cheese.  Mix well.
  6. Spread into the baking pan and sprinkle the remaining feta chees on top.  Cover and bake for 30 minutes at 375°F, then uncover and bake 15 minutes more with the oven turned down to 350°F.  Serve hot.

 

 

Getting Your Kids to Dig Veggies!

Real Mom Questions – Real Mom Answer: Getting Your Kids to Dig Veggies!

By: Laura Cipullo, RD, CDE, CEDRD, CDN

Real Mom Question:

I cannot get my girls to eat vegetables (toddler dilemma).  The only veggies I can get them to eat sometimes, are edamame, carrot French fries (which are really not veggies), or veggie burgers.  I try to sneak veggies into grilled cheese sandwiches, but they spit it out in disgust; they will eat around the peas if they find them in pasta sauce.  I have even tried hummus with carrot sticks, but they only want crackers or pretzels.

Any suggestions?

Photo Credit: Abdulla Al Muhairi via Compfight cc

Real Mom Answer:

Our cutie pies are so sweet but sometimes so difficult–especially when it comes to feeding and eating. Sit back and relax. This is a process, a long one that for some kids can last longer than others, depending on other circumstances.

But in general, veggies are bitter and therefore not so yummy to their little palates. I would ensure those veggies stay on the plate, however. Just because the girls have given up, don’t give up on trying.

How to get your kids to eat their veggies and like them!!

1. Keep ’em coming. Continue the exposure every night even if it is just one carrot. The more the tots see the veggies, the more neutral they will become.

2. If they like carrot French fries, try similar shapes, textures, and flavors. For instance, try sweet potato fries, fried zucchini sticks, carrot muffins, and carrot juice (mixed with apple juice).

3.  Sugar coat with cheese. Veggies may be bitter, but we can get the picky palates to convert by melting cheese on them or making cheese fondue. Even if the kids use the same veggie over and over as a utensil, that’s a great step in the right direction. As moms know, getting the toddlers to just touch or handle certain foods is a feat in and of itself.

4. Host a taste-test party. Go the grocery store and get one veggie to try five ways or get five veggies to try with one dip or condiment.

In our home, I host a Sunday “Maybe Someday They Will Eat This.” Of course, the kids don’t know I call the day this. But every Sunday I buy a bunch of new foods to try and let the kids try a few of them that night at dinner. Currently, I only do it on Sundays, but it has worked for us as I could not have the sitter doing it for me during the week.

5.  Watch Copy Kids, the best DVD ever that role models toddlers eating fruits and veggies.

6. Go out to eat!!! Yes, bring your little princes and princesses to restaurants.

Both of my boys have increased their food variety by trying out food at restaurants and trying new sides with their main courses. Think cheese quesadillas with a fruit salad of mango, pineapple, avocado, and peppers or steak with veggie biscuits. 

 7. Work with their favorite color or flavor. If they love purple, make purple potatoes, purple eggplant, purple cauliflower, purple broccoli, and so on.

8. Get your veggies from the farm. They taste one thousand times better. I know order all of my produce and proteins through Farmigo. It is the best-tasting and most visually appealing food by far. I mean, who wouldn’t want to snack on beans when they taste like sugar and crunch like chips?

9. Follow that popular saying “Keep Calm and Carry On!” With consistent effort and exposure minus the power struggle, your little ones will slowly get there. A veggie is healthy but not essential for life. Just keep moving forward.

And one last thing, try the new rainbow baby carrot sticks, they are beautiful and sweet!!!

 

 

 

Sauteed Brussels Sprouts and Shallots

Brussels sprouts have been all the buzz lately.  They’re a delicious side dish to any lunch or dinner.  Try this easy recipe from Cooking Lightwith your dinner tonight.  We’re sure you are going to be making more!

Courtesy of Cooking Light
Ingredients
2 tablespoons olive oil
1 cup thinly sliced shallots
2 garlic cloves, minced
1 teaspoon sugar
3/4 pound Brussels sprouts, trimmed and thinly sliced lengthwise
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
  
Preparation

1. Heat a large stainless steel skillet over medium-high heat. Add oil to pan; swirl to coat.

2. Add shallots; sauté 3 minutes or until almost tender, stirring occasionally.

3. Add garlic; sauté 30 seconds, stirring constantly.

4. Add sugar and Brussels sprouts; sauté 5 minutes or until brown, stirring occasionally.

5. Sprinkle with salt and pepper; toss.

The recipe and photo featured in this post were provided by Cooking Light. To read the original recipe please click here.

Hearty Bean and Barley Soup

Are you getting chilly from the cold weather?  Try this delicious soup recipe from Cooking Light.  We’re sure that you won’t mind the cold weather after you’re warmed up with this yummy meal!

Photo Courtesy of Cooking Light

 

Ingredients

  • 7 cups fat free, less-sodium chicken broth
  • 1/4 teaspoon crushed red pepper
  • 6 garlic cloves, crushed
  • 2 (4-inch) rosemary sprigs
  • 1 (19-ounce) can dark red kidney beans, rinsed and drained
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 cup finely chopped carrot 
  • 1/4 cup chopped celery
  • 1 (14 1/2-ounce) can diced tomatoes, undrained
  • 1 cup uncooked quick-cooking barley
  • 10 cup torn spinach leaves (about 4 ounces)
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese

 

Preparation

1. Bring first 4 ingredients to a boil in a Dutch oven; reduce heat to medium-low, and cook 15 minutes. Drain through a sieve into a large bowl; discard solids.

2. Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans.

3. Heat oil in pan over medium heat.

4. Add onions, carrot, and celery; cook 4 minutes.

5.  Add broth mixture, mashed beans, whole beans, tomatoes, and barley; bring to a boil.

6. Reduce heat; simmer 15 minutes.

7. Stir in spinach and black pepper; cook 5 minutes or until barley is tender.

8. Sprinkle each serving with cheese.

*To ensure rich flavor, add garlic and herbs to canned broth for a homemade taste. Mashing a portion of the beans gives the soup extra body.

The recipe and photo used in this post were courtesy of Cooking Light. To see the originally posted recipe please click here.

Apple, Almond, and Cheddar Sandwich

This recipe is a great twist on one of the lunch ideas we featured in yesterday’s blog. You could easily swap out the cheese and/or the deli meat to your kids’ liking. Feel free to play around with it and let us know your favorite version!

Photo courtesy of Cooking Light

Ingredients

  • 1 tablespoon unsweetened almond butter
  • 2  whole-wheat bread slices (We like Ezekiel bread!)
  • 1/4 cup thinly sliced apple
  • 1 thin slice sharp cheddar cheese
  • 1 ounce lower-sodium deli ham
  • 1 romaine lettuce leaf (Try kale if your child’s palate approves!)

Preparation

  1. Spread half of almond butter on one side of each bread slice. Layer one slice with apple, cheddar, ham, and lettuce. Top with remaining bread slice, almond butter side down.

 

The recipe and photo used in this post were courtesy of Cooking Light. To see the originally posted recipe please click here.

Looking for Lunch Ideas?

Back-to-School Loveable Lunch Ideas
By Laura Cipullo, RD, CDE, CEDRD and Mom

When meal prepping, be sure to include a carbohydrate, a protein, and a fat at lunch time (or any meal time) to help ensure that your child is adequately fed, evenly energized throughout the day, and without a blood sugar roller coaster. Combining macronutrients is KEY especially if you have a child who is easily distracted, acts out in class, or comes home wiped out.

Photo Credit: Wendy Copley via Compfight cc

Here are some suggestions to get the first week of school off on the right foot.


Monday Lunch

Pasta/bean salad with cubed chicken sausage

Side: mandarin oranges; milk

Tuesday Lunch

Whole wheat quesadilla with pineapple salsa and red peppers

Side: Mango and yogurt

Wednesday Lunch

Lentil soup with corn muffin

Side: Carrots and pretzels with hummus; milk

 

Thursday Lunch

Teriyaki chicken satay with edamame and sticky rice (or rice crackers)

Side: Bitsy’s Brainfood Cookies (zucchini gingerbread carrot flavor is my favorite!)

 

Friday Lunch

Apple and cheese sandwich (can get fancier with different types of cheese like brie or goat cheese)

Side: Olives (one for each finger) and yogurt squeezer

 

– See more at: http://bitsysbrainfood.com/blog/#sthash.9QU75bpn.dpuf

 

Summer Ratatouille

We love soup at my house. However, we miss it in the summer months because it’s just too hot to enjoy it. Luckily, this Summer Ratatouille recipe can be served both hot or cold, making it a great option for these warm summer months!

Summer Ratatouille

Photo Credit: alykat via Compfight cc

Ingredients

  • ½ cup olive oil
  • 2 large onions thinly sliced
  • 2-3 minced garlic cloves
  • Small eggplant peeled & diced
  • 1 large can of whole peeled tomatoes
  • 4 zucchini sliced
  • 2 green peppers, cleaned & diced
  • ½ teaspoon basil
  • ½ teaspoon thyme
  • Salt & pepper to taste

 

Method:

  1. Heat oil in heavy sauce pan
  2. Add onions & garlic brown quickly over high heat
  3. Add eggplant & tomatoes & mix
  4. Crush mixture with back of wooden spoon
  5. Add zucchini & green peppers & mix well
  6. Add all seasoning, cook 2-3 minutes over high heat, stirring most of the time
  7. Cover & simmer for 1 hour, stirring once or twice until sauce is thick & creamy

 

*Recipe provided by The Darsa Family