Healthy Kids, Happy Moms

by Sheila Kilbane, MD

  SWEETENERS

  If your child still needs a sweeter smoothie when you begin this process, consider adding a touch of honey or maple syrup.

  Flavor enhancers to consider using: ginger, fresh lemon or lime juice, vanilla, and cacao powder.

  ABOUT THESE RECIPES

  The recipes included here were a team effort by three wonderful friends and health coaches: Haynes Paschall of The Right Bite and the sister duo, Adri Warrick and Carolyn Hallett, of the Whole Tulip. Please check out their websites. These ladies are incredible, and they are huge advocates in our community to help families take back their health and their nutrition!

  BEGINNER SMOOTHIE:

  banana berry heaven

  MAKES 2–3 SMOOTHIES

  3 lettuce leaves or 2-inch piece bok choy or

  1 tablespoon microgreens (fresh blends the best)

  1 banana, peeled and sliced (fresh or frozen)

  1 cup frozen berries (strawberries or raspberries are a good start) or 1 peeled orange

  1 cup water or 1 cup non-dairy milk (e.g., organic coconut, rice, hemp, or almond)

  Add the greens, banana, berries, and liquid of choice to a blender and blend until smooth. As your child gets used to this smoothie, enlist his or her help in preparing the intermediate smoothies that follow.

  You may also increase the amount of “green” in this smoothie by adding 1 or 2 spinach leaves each time you make it. Letting your child be the one to add the leaves will encourage his or her interest in the smoothie becoming more and more “green.”

  INTERMEDIATE SMOOTHIE:

  pina colada

  MAKES 2–3 SMOOTHIES

  2 cups lettuce, bok choy, or microgreens (fresh blends the best)

  2 cups coconut milk

  1 teaspoon chia seeds (soaked for 5 to 10 minutes or overnight)

  1 cup pineapple chunks

  1 cup frozen mango

  2 bananas, peeled and sliced

  1 tablespoon coconut oil

  Add the greens, coconut milk, chia seeds, pineapple, frozen mango, bananas, and coconut oil to a blender and blend until smooth.

  If the coconut oil doesn’t blend smoothly, try mixing all of the other ingredients together first. Then add the coconut oil and blend into the mixture.

  INTERMEDIATE SMOOTHIE:

  cilantro-mango detox green

  This recipe comes from Jen Hansard, website Simple Green Smoothies.

  This smoothie is one of my favorites!

  MAKES 2–3 SMOOTHIES

  1½ cups spinach, fresh

  ½ cup cilantro, fresh

  2 cups water

  1½ cups frozen mango

  1 cup pineapple chunks

  1 tablespoon chia seeds (soaked for 5 to 10 minutes or overnight)

  ½ avocado, peeled and chopped

  Add the spinach, cilantro, water, mango, pineapple, chia seeds, and avocado to a blender and blend until smooth.

  jolly green smoothie

  MAKES 2–3 SMOOTHIES

  1 banana, peeled and sliced (frozen is preferable)

  1 cup frozen raspberries

  1 cup frozen strawberries

  1 big handful of spinach, fresh

  ½ orange or 1 clementine, peeled and separated

  1 tablespoon chia or flaxseeds

  1 tablespoon maca (optional)

  2 cups unsweetened vanilla almond milk

  Add the banana, raspberries, strawberries, spinach, orange or clementine, chia/flaxseeds, maca, and almond milk to a blender and blend until smooth and a beautiful red color.

  rockin’ cacao smoothie

  MAKES 1–2 SMOOTHIES

  1 cup ice

  1 banana, peeled and sliced

  3 tablespoons raw cacao powder

  3 dates (pitted)

  1 tablespoon chia seeds

  1 cup unsweetened coconut milk (enough to cover the base of your smoothie)

  Add the ice, banana, cacao powder, dates, chia seeds, and coconut milk to a blender and blend until smooth. Add more liquid or ice to achieve the desired consistency.

  cashew milk

  MAKES ABOUT 4 CUPS

  ITEMS NEEDED

  Cheesecloth (at least two pieces)

  Strainer

  1 cup raw cashews

  4 cups filtered water, plus 2 cups for soaking

  1 teaspoon vanilla extract

  Pinch of sea salt

  In a large glass bowl, soak the nuts in 2 cups of filtered water overnight.

  Drain off the water in the morning and put the nuts in a blender with the remaining 4 cups of filtered water. Add the vanilla and salt. Blend for 3 minutes on high speed.

  Cover the large strainer with two layers of cheesecloth and hold it over a large bowl that has a pouring spout.

  Pour the contents of the blender through the strainer and catch the milk in the bowl. Wrap the cheesecloth around the pulp and squeeze out any excess water.

  Pour the milk into a glass jar with a tight lid. Any unused milk can be stored in the refrigerator for 3 to 4 days.

  Shake before using.

  NOTE:

  You may be able to find a recipe online to make something with the pulp. I once made delicious carrot cake with the pulp from juiced carrots!

  breakfasts

  baked eggs in a muffin tin

  From Haynes Paschall of The Right Bite

  Shhh . . . . The kids may think the sweet potato is cheese! For children who are still learning to love veggies, skip the onion and red pepper. The sweet potato and coconut milk give this recipe a pleasantly sweet flavor.

  MAKES 6 SERVINGS

  2 tablespoons coconut oil, divided

  5 farm-fresh eggs

  ¼ cup unsweetened coconut milk

  Salt and pepper to taste

  ½ cup sweet potato, peeled and grated

  ¼ cup onion, diced

  ¼ cup red bell pepper, diced

  Preheat the oven to 350 degrees.

  Grease 6 muffin tins with 1 tablespoon of coconut oil.

  Whisk the eggs, coconut milk, and salt and pepper, and set aside.

  Sauté the sweet potato, onion, and bell pepper in 1 tablespoon of coconut oil over medium heat, for 5 to 7 minutes or until soft.

  Stir the sautéed veggies into the egg mixture. Pour evenly into the greased muffin tins. Each cup should be about ¾ full. Bake for 12 to 15 minutes, rotating the pan after 8 minutes, until the eggs are set in the center and a fork inserted into the middle of a muffin comes out clean.

  Leftovers can be stored in the refrigerator and reheated as needed.

  quinoa breakfast cereal

  MAKES 4 SERVINGS

  1 cup organic non-dairy milk

  1 cup water

  1 cup organic quinoa

  1 tablespoon chia seeds

  1 cup fresh or frozen blueberries

  ½ teaspoon ground cinnamon

  Honey to taste

  In a medium saucepan, combine the milk, water, and quinoa. Bring to a boil over high heat. Reduce the heat and cover. Simmer for 15 minutes or until most of the liquid is absorbed. Turn off the heat, stir in the chia seeds, and let stand covered for 5 minutes. Stir in the blueberries and cinnamon. Add honey to taste.

  apple chia seed pudding

  MAKES 2 SERVINGS

  2 cups unsweetened non-dairy milk

  ½ teaspoon vanilla extract

  ⅔ cup chia seeds

  2 tablespoons unsweetened coconut flakes

  2 apples, cored and chopped

  2 teaspoons cinnamon

  WARM CHIA SEED PUDDING:

  Place the milk and vanilla extract in a medium saucepan and warm over low heat for 2 to 3 minutes. The milk does not have to be boiling hot, just warm enough for your taste. Add the chia seeds to a cereal bowl. When the milk is warm, add the milk to your bowl of chia seeds. Stir continuously for about 2 minutes, while the chia seeds absorb the milk. Allow the mixture to sit for 2 to 3 minutes. Top with the coconut flakes, apple slices, and cinnamon.

 
ROOM-TEMPERATURE CHIA SEED PUDDING:

  Add the milk to your bowl of chia seeds. Stir until the chia seeds have absorbed the milk (about 3 to 5 minutes). Top with the coconut flakes, apples, and cinnamon.

  easy paleo pancakes

  MAKES 1 SERVING

  1 banana, peeled and mashed

  2 farm-fresh eggs, whisked

  Stir the banana and eggs together until well combined.

  Fry the mixture in ghee or coconut oil.

  You also can make a big batch of pancakes and freeze them.

  scrambled eggs and smashed potatoes

  MAKES 6 SERVINGS

  4 white potatoes

  Ghee

  ¼ to ½ cup warmed nut milk (optional)

  6 fresh-farm eggs

  1 red, sweet, and slightly hot habañero pepper, seeded and diced

  2 handfuls of microgreens, chopped

  1–2 tablespoons of water

  Salt and pepper to taste

  SMASHED POTATOES:

  Wash and cut the potatoes into fourths, leaving the skin on.

  Place them in a small pot of boiling water until they are soft (about 20 to 30 minutes).

  Drain the water and smash the potatoes with a hand masher.

  Add ghee (or butter) and salt to taste. If you don’t want to use nut milk, you can add a little water to soften the smashed potatoes.

  SCRAMBLED EGGS WITH PEPPERS AND MICROGREENS:

  Heat a cast-iron skillet with a small amount of ghee (enough to cover the bottom of the skillet).

  Scramble the eggs in a bowl, add the diced habañero peppers, chopped microgreens, a small amount of water (1 to 2 tablespoons), and salt and pepper. Pour the mixture into the skillet and cook until the eggs are firm.

  Serve with a handful of fresh microgreens and hot tea.

  NOTES:

  If you’re casein free, consider using ghee instead of butter, because the butter may contain trace amounts of casein.

  If you feel like you need a piece of toast, try a warmed organic corn tortilla. I heat these directly over the open flame on my gas stove.

  magnesium muffins

  This recipe comes from Andi Stowe, website Nourished Blessings

  MAKES 8–12 MUFFINS

  3 cups baked sweet potato or 2 15-ounce cans of organic pumpkin pie filling

  4 farm-fresh eggs, room temp; 5 farm-fresh eggs if using pumpkin pie filling

  ½ cup honey (amount can be decreased, based on personal preference)

  ⅓ cup coconut oil, melted

  ½-pound bag raw pumpkin seeds (without shells)

  1 teaspoon baking soda

  ¾ teaspoon ground cinnamon

  ½ teaspoon ground nutmeg

  ¼ teaspoon ground ginger

  ¼ teaspoon ground sea salt

  Enjoy Life Gluten-Free Dairy-Free Mini Chocolate Chips (optional)

  Preheat the oven to 350 degrees.

  Bake the whole sweet potatoes until tender. Allow to cool completely, then peel and chop.

  Blend the sweet potato or pumpkin pie filling, eggs, honey, and coconut oil in a high-powered blender until well combined.

  Add the pumpkin seeds to the sweet potato/pumpkin mixture and blend until smooth.

  In a small bowl, mix the baking soda, cinnamon, nutmeg, ginger, and sea salt, and slowly combine with the sweet potato/pumpkin mixture.

  If you want to include the chocolate chips, chill the batter before folding the chips into the mixture.

  Pour the mixture into a lined muffin pan and bake 20 to 30 minutes or until a toothpick inserted in the center of a muffin comes out clean.

  NOTES:

  If you use pumpkin pie filling instead of sweet potatoes, bake for 28 to 35 minutes.

  Caution: Pumpkin seeds are high in magnesium and thus act as a laxative.

  magnesium muffins—egg-free

  This recipe comes from Andi Stowe, website Nourished Blessings

  MAKES 8–12 MUFFINS

  1 tablespoon ground psyllium husk

  2 tablespoons water

  3 cups baked sweet potato

  4 psyllium husk “eggs”

  ½ cup honey (or much less, depending on taste)

  ⅓ cup coconut oil (melted)

  ½-pound bag raw pumpkin seeds (without shells)

  1 teaspoon baking soda

  ¾ teaspoon ground cinnamon

  ½ teaspoon ground nutmeg

  ¼ teaspoon ground ginger

  ¼ teaspoon ground sea salt

  Preheat the oven to 350 degrees.

  To make the “eggs,” mix the psyllium husk and water together, then set aside.

  Bake the whole sweet potatoes until tender. Allow to cool until warm, then peel and chop.

  Blend the “eggs,” honey, coconut oil, and pumpkin seeds in a high-powered blender until well combined.

  Add the warm sweet potato to the blender and mix until smooth.

  In a medium bowl, mix the baking soda, cinnamon, nutmeg, ginger, and sea salt. Blend on low with the sweet potato mixture.

  Pour the mixture into a lined muffin pan and bake for 20 to 30 minutes or until a toothpick inserted in the middle of a muffin comes out clean.

  NOTE:

  Caution: Pumpkin seeds are high in magnesium and psyllium husks act as a laxative.

  five lunches or dinners

  gluten-free chicken fingers

  This recipe is from Leanne Ely, website Saving Dinner

  MAKES 4 SERVINGS

  2 farm-fresh eggs

  ½ cup coconut flour

  1 teaspoon paprika

  ½ teaspoon garlic powder

  ½ teaspoon salt

  ¼ teaspoon pepper

  ¾ cup unsweetened shredded coconut

  1 pound organic chicken tenderloins

  Preheat the oven to 400 degrees.

  Whisk the eggs in a medium bowl. In a second bowl mix the coconut flour, paprika, garlic powder, salt, and pepper. In a third bowl, place the shredded coconut.

  Take one chicken tenderloin at a time and dip it into the eggs, then into the coconut flour mixture. Dip the tenderloin in the egg mixture again, and then in the shredded coconut.

  Place the coated tenders on a baking pan lined with parchment paper or a wire rack that fits on a baking sheet. Bake for 20 minutes, flipping the tenders at the 10-minute mark. When done, the chicken tenders will be golden brown and completely cooked through.

  potato soup

  From Haynes Paschall of The Right Bite

  MAKES 6–8 SERVINGS

  This dairy-free soup gets its creaminess from cauliflower. Picky eaters will never know! This dish can be made on the stovetop or in a slow cooker.

  8 cups organic chicken or vegetable broth

  1 head cauliflower, washed and chopped

  2–3 pounds Yukon gold potatoes, washed and chopped

  2 garlic cloves, minced

  1 onion, diced

  1–2 teaspoons salt

  Pepper to taste

  Bring the broth to simmer in a large pot. Add the cauliflower, potatoes, garlic, onion, salt, and pepper and bring to a boil. Reduce the heat and simmer for 30 minutes or until the potato and cauliflower are tender and break apart easily. Let the soup cool for 10 minutes, then blend with an immersion blender or blend in small quantities in a regular countertop blender.

  This soup can also be made in a slow cooker. Place all ingredients in the cooker and cook on low for 6 to 8 hours, then blend with immersion or countertop blender.

  turkey chili

  MAKES 4 SERVINGS

  2 tablespoons extra virgin olive oil

  ½ cup white onion, diced

  1 pound organic ground turkey

  1 15-ounce can organic cannellini beans

  1 16-ounce can or jar organic crushed tomatoes

  ½ cup of organic chicken broth

  1 tablespoon chili powder

  1 teaspoon red pepper flakes

  1 tablespoon turmeric powder

  Salt and pepper to taste

 
Heat the olive oil in a large pot over medium heat. Add the onions and sauté for 3 to 4 minutes. Add the ground turkey and cook all the way through. Add the cannellini beans, crushed tomatoes, and chicken broth, and combine well. Stir in the chili powder, red pepper flakes, turmeric, salt, and pepper. Cover with a lid and let simmer until ready to serve. Adjust seasoning and thickness as needed.

  quinoa fried rice

  MAKES 4 SERVINGS

  4 cups cooked and chilled quinoa

  3 tablespoons ghee

  2 eggs, whisked

  2 medium carrots, peeled and diced

  1 small white onion, diced

  ½ cup frozen peas

  3 garlic cloves, minced

  Salt and pepper to taste

  3–4 tablespoons gluten-free tamari, or more to taste

  ½ cup pineapple, diced

  ½ teaspoon toasted sesame oil

  Prepare the quinoa as directed on the package. After it is fully cooked, allow it to cool and then chill in a refrigerator.

  Heat ½ tablespoon of the ghee in a large skillet over medium-high heat until melted. Add the eggs and cook until scrambled, stirring occasionally. Remove the egg and transfer to a separate container.

  Add an additional 1 tablespoon of ghee to the pan and heat until melted. Add the carrots, onion, peas, and garlic, and season with a generous pinch of salt and pepper. Sauté for about 5 minutes or until the onion and carrots are soft.