Increase heat to high, add in the remaining 1½ tablespoons of ghee, and stir until melted. Immediately add the cooked quinoa, tamari, and pineapple. Stir until combined. Continue stirring for an additional 3 minutes to fry the quinoa. Add the eggs and stir to combine.
Add the sesame oil, stir to combine, and remove from heat.
Serve warm.
kid-approved zucchini, squash, and snap pea stir fry
MAKES 4 SERVINGS
2 organic chicken breasts
1 zucchini, rinsed and sliced thin
1 squash, rinsed and sliced thin
1 cup snap peas
1 head broccoli, chopped
1 box rice noodles
2–3 tablespoons gluten-free tamari sauce or Bragg’s Liquid Aminos
Handful of basil leaves, chopped
Cut the chicken into bite-size pieces. Marinate for 1 hour or longer in your favorite gluten-free marinade.
While the chicken marinates, boil a pot of water for the rice noodles.
Heat the ghee in a sauté pan and add the zucchini, squash, snap peas, and broccoli, stirring frequently.
Heat ghee in another sauté pan and add the chicken. Cook the chicken 5 to 7 minutes, until cooked all the way through.
Add the rice noodles to the boiling water and prepare as directed on the package.
Add the cooked chicken and noodles to the veggie pan and toss with 2 to 3 tablespoons of the tamari or Bragg’s Liquid Aminos. Add the chopped basil. Add additional tamari sauce if desired.
Serve hot.
five dinners and five side dishes
chicken vegetable soup and sweet potato fries
MAKES 2 SERVINGS
CHICKEN VEGETABLE SOUP
½ medium onion, chopped
2 large carrots, peeled and chopped
3 celery stalks, chopped
1 cup uncooked wild rice, rinsed and drained
1 bay leaf
½ teaspoon dried thyme or 1 tablespoon fresh thyme
Salt and black pepper, to taste
1 organic chicken breast
4 cups low-sodium organic chicken broth
In a slow cooker, combine the onion, carrots, celery, wild rice, bay leaf, thyme, salt, and pepper. Top with the chicken breast. Add the chicken broth.
Place the lid on the slow cooker and cook on low heat for 8 hours or on high heat about 4 hours.
Remove the chicken and shred it with two forks. Return it to the slow cooker and stir. Remove the bay leaf. Add salt and pepper to taste.
SWEET POTATO FRIES
1 large sweet potato, peeled
Olive oil
Salt to taste
Preheat the oven to 375 degrees.
Rinse and slice the sweet potato into thin slices like a French fry. Lightly coat with olive oil. Sprinkle with salt.
Cook 15 to 20 minutes or until the fries start to brown and are slightly crunchy.
turkey kale soup
MAKES 4 SERVINGS
1 tablespoon olive oil
4 celery stalks, thinly sliced
½ onion, chopped
3 large carrots, peeled and chopped
Salt and pepper to taste
1 pound organic ground turkey
1 tablespoon tomato paste
1 16-ounce can crushed tomatoes
1 16-ounce can cannellini beans, drained and rinsed (optional)
4 cups organic low-sodium chicken stock
1 teaspoon Italian seasoning
3 cups kale, stems removed and roughly chopped into ribbons
In a large, heavy-bottomed pot, heat the olive oil over medium heat. Add the celery, onion, and carrot, and a little salt and pepper, and sauté until the onions are translucent and the carrots and celery are soft.
Add the ground turkey and a little more salt and pepper to give the turkey some flavor. Stir often until the turkey is cooked through. You might need to move the vegetables to the sides of the pan and get some heat to it before working it into the vegetables.
After the turkey is cooked through, stir in the tomato paste and let cook for a few minutes, stirring frequently so the tomato paste doesn’t burn. Add the crushed tomatoes, cannellini beans, and chicken stock. Bring to a boil and let simmer for 20 to 25 minutes.
Before you are ready to serve, stir in the kale and let it wilt. Season with salt and pepper to taste and serve.
lentil tacos
From Haynes Paschall of The Right Bite
MAKES 8–10 SERVINGS
1½ cups dried lentils
2 cups vegetable broth (or more as needed)
2 tablespoons coconut oil
½ onion, chopped
2 carrots, diced
3 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon cayenne pepper
1 teaspoon chili powder
Salsa (optional)
Guacamole (optional)
Combine lentils and vegetable broth in a medium pot and bring to a boil. Reduce the heat to low and cover. Simmer 30 to 40 minutes, stirring occasionally, until desired consistency is reached. Add more broth as needed, so the lentils do not stick to the pan and burn.
In a separate pot, sauté the onion and carrots in coconut oil over medium heat until soft, about 10 minutes. Add the garlic, cumin, cayenne pepper, and chili powder and cook another 3 minutes. When the lentils have reached the desired consistency, combine them with the onion/carrot/spice mixture.
Serve with crunchy organic corn taco shells, with soft corn shells, or over a salad. Top with salsa and guacamole if desired.
teriyaki salmon
MAKES 4 SERVINGS
¼ cup gluten-free tamari
1 teaspoon sesame oil
1 orange, juiced (about ¼ cup)
1 tablespoon honey
1 tablespoon grated ginger
4 wild-caught salmon filets
First, make the teriyaki sauce by whisking together the tamari, sesame oil, orange juice, honey, and grated ginger in a bowl. Place the salmon in an oven-safe casserole dish, skin-side down. Baste the salmon with some of the teriyaki sauce and place the dish on the top oven rack. Turn the oven on and set it to a low broil (high broil will cook it too quickly and make it tough). Let the salmon cook for about 5 minutes, then baste the salmon with more teriyaki sauce. Keep basting the salmon every few minutes until cooked to desired doneness.
turmeric rice
MAKES 4 SERVINGS
1 cup rice
2¼ cups water
1½ tablespoons coconut oil or ghee
1 tablespoon turmeric powder, more to taste
¼ teaspoon ground black pepper
Sea salt to taste (Himalayan sea salt is preferable)
4 to 6 cardamom seeds (whole, dried)
A handful of raisins (optional)
½ cup broccoli chopped into small pieces—add into rice with about 5 minutes left of cooking
¾ to 1 cup of spinach, chopped—stir in after the rice has cooked and while it is still hot
1 cup of organic cooked chicken chopped and mixed in (optional)
This can be made in a rice cooker or on the stove just as you would cook rice. Follow the instructions on the package for the rice. You may need to add a bit more water than what the rice package indicates.
NOTES:
I often use basmati or jasmine rice, but brown or black rice has a lower glycemic index.
Although the black pepper facilitates absorption of the turmeric, those with Crohn’s disease or ulcerative colitis should leave out the black pepper, because this allows the turmeric to remain within the GI system and carry out its anti-inflammatory properties where it’s needed most—in the gut.
baked kale
MAKES 4 SERVINGS
One bundle of fresh, organic kale
Olive oil for drizzle
Salt to taste
Preheat the oven to 250 degrees.
Wash and cut the kale. You can use kitchen scissors to cut the kale into about 2-inch p
ieces, cutting off the thick stems.
Spread the kale on a baking sheet.
Sprinkle olive oil over the leaves
Bake for about 15 to 20 minutes. If the pieces are not as crisp as you like, turn the oven off, close the door for 5 more minutes, and then check them.
Salt to taste and enjoy.
baked beets
MAKES 4 SERVINGS
2 beets, washed and sliced
Ghee, melted for drizzle
Preheat the oven to 375 degrees.
Spread the beets out on a baking sheet.
Sprinkle the beets with the ghee. Since beets are baked at a higher temperature, and the smoking point of ghee is higher than olive oil, ghee is used for a little flavor and fat.
Bake for 20 to 30 minutes.
Salt to taste and enjoy!
NOTES:
I usually don’t peel the beets if they’re organic. I cut the beet in half and then make thick slices from each half.
Be aware that what comes out of your body over the next several days may look very purplish!
baked broccoli and cauliflower
MAKES 4 SERVINGS WITH LEFTOVERS
1 head organic fresh broccoli
1 head organic fresh cauliflower
1 tablespoon ghee, softened
Pinch of sea salt (Himalayan preferable)
Fresh ground black pepper
Turmeric powder to taste (optional)
Preheat the oven to 475 degrees.
Wash and chop the broccoli and cauliflower into small pieces that are easy for children’s small fingers to pick up. Toss the pieces in a bowl with the softened ghee.
Spread the broccoli and cauliflower in one layer on a baking sheet.
Sprinkle with sea salt and ground black pepper. Bake for 10 to 15 minutes.
NOTES:
The ghee provides a small amount of saturated fat, which will help your child absorb the nutrients from the veggies.
If you’re feeling adventurous, you could add a small amount of turmeric to the ghee to add a powerful anti-inflammatory spice and a great taste!
crispy chickpeas
MAKES 6 SERVINGS
4 15-ounce cans organic chickpeas
4 tablespoons extra virgin olive oil
Sea salt to taste
Preheat the oven to 400 degrees.
Rinse the beans, drain, and pat dry. Place them on a cookie sheet in one even layer. Drizzle with olive oil and toss until coated. You also can put the chickpeas in a bowl and toss with olive oil before you place them in the pan, but if you want to save a dish, coat them with olive oil on the pan.
Sprinkle with sea salt (add more later if desired).
Bake for 30 minutes or until desired crispiness is reached. Shake the pan a few times as the chickpeas cook. You may also want to add more olive oil during the baking process.
NOTES:
Make sure the chickpea can is BPA free, or prepare your own dry beans.
Coconut oil can be substituted for olive oil but does have a slightly different flavor.
Crispy chickpeas make a delicious salad or soup topper! You can also experiment with adding additional spices like turmeric, chili powder, or paprika. And don’t forget to save leftovers! Kids love these in their lunchboxes.
desserts
almond meal cookies
MAKES 8–12 COOKIES
1 cup almond meal
1 teaspoon ground cardamom
1 teaspoon ground cinnamon
2 tablespoons water
¼ cup maple syrup
Preheat the oven to 350 degrees.
Combine the almond meal, cardamom, cinnamon, water, and maple syrup and form the mixture into balls. Place on a baking sheet. Bake for 15 minutes or to desired crispiness.
no-bake energy balls
MAKES 18–24
1 cup gluten-free oats
1 cup unsweetened shredded coconut
½ cup dark chocolate chips (try to get 60% or higher cacao)
½ cup peanut butter, sunflower seed butter, or another nut butter (organic and no added sugars, oils, or corn syrup)
½ cup ground flaxseed
⅓ cup raw honey (try to use local and raw)
1 teaspoon vanilla
Mix the oats, coconut, chocolate chips, peanut butter, flaxseed, honey, and vanilla together. Chill the mixture for an hour, and then form into balls.
Energy balls can be stored in the refrigerator for up to one week.
chocolate sunflower butter protein balls
A fabulous perk of these protein balls is that they’re allergy-friendly, so you can send them to schools that don’t allow nuts.
MAKES 12–18
6 tablespoons sunflower seed butter
4 tablespoons raw cacao
2 tablespoons coconut oil
1 tablespoon ground flaxseed, chia seeds, or almond meal
2 tablespoons hemp seeds
1 tablespoon honey
Pinch of sea salt
1 cup unsweetened shredded coconut
Water (as needed)
Combine the sunflower seed butter, cacao, coconut oil, ground flaxseed/chia seeds/almond meal, hemp seeds, honey, sea salt, and coconut in a large bowl.
Stir and add water ½ teaspoon at a time, until you get the desired consistency for the protein balls. The mixture should be thick and easily roll into a ball. If the mixture is too thin, refrigerate it for 30 minutes to 1 hour and let it harden.
Roll the dough into little balls and place them on a cookie sheet or wax paper.
Place the coconut in a bowl and roll each ball in the coconut. Feel free to dust the balls with more cacao for an extra boost of antioxidants.
You can eat the balls right away or freeze them for 10–15 minutes.
strawberry, banana, and peanut butter popsicles
MAKES ABOUT 12 POPSICLES
1½ cups frozen organic strawberries
1 banana, peeled and sliced
3 tablespoons peanut butter or other nut butter
1 tablespoon chia seeds
1½ to 2 cups unsweetened vanilla almond milk or unsweetened coconut milk
Add the strawberries, banana, peanut butter, chia seeds, and almond/coconut milk to a blender. Blend until smooth and creamy. Pour into popsicle molds and freeze overnight.
chocolate banana pudding
MAKES 1 SERVING
4 tablespoons chia seeds
1 cup non-dairy milk (hemp, coconut, or almond)
1 small banana, peeled and mashed
1 heaping teaspoon raw cacao
Honey to taste
Hemp seeds for garnish (optional)
Shredded coconut for garnish (optional)
For best results, combine the chia seeds, non-dairy milk, banana, and cacao the night before and let the mixture set in the refrigerator. The next morning, you can eat the pudding cold.
If you prefer the pudding warm, simply heat the non-dairy milk in the morning make sure the milk is warm, not boiling. While the milk warms up, mix the chia seeds, banana, and cacao in a bowl. Add the milk to the bowl and stir well.
For either the cold or warm option, you can add honey, hemp seeds, and shredded coconut.
DR. KILBANE’S APPROVED PACKAGED FOODS
Food manufacturers frequently change product ingredients. Please always double check what you are buying. Not all of these products are organic. Keep non-organic products to a minimum.
Condiments
Primal Kitchen condiments
Tessemae’s dressings
New Primal condiments
Kite Hill
Hope Cashew and Almond Dip
Hope Hummus
Bulletproof Products (Brain Octane Oil)
Snacks
Siete grain-free chips
The New Primal Jerky
Kite Hill almond cream cheese and Greek yogurt
Simple Mills Crackers
Primal Kitchen Bars
Larabar
Forager Unsweetened Cashew Yo
gurt
So Delicious Unsweetened Coconut Yogurt
Purely Elizabeth Grain-Free Granola
Nativas Organics Power Snacks
Lesser Evil Paleo Puffs
Mavuno Harvest Organic Dried Fruit
Chomp’s Jerky
Hu Grain-Free Crackers
Sides and Mains
Jovial Organic Pasta
Banza Pasta
Birch Benders Gluten Free pancake and waffle mix
Applegate Natural & Organic Meats
Daily Harvest Ready-To-Blend Smoothies
Cappello’s grain-free pizza crust and pasta
Sprouted for Life Gluten-Free Bread
Sweets
Simple Mills Gluten Free baking mixes
Enjoy Life Dark Chocolate Chips
Eating Evolved Chocolate
Hu Kitchen Chocolate
NadaMoo! Coconut milk ice cream
Drinks
Pay attention to the sugar content of flavored milks (chocolate or vanilla)
Califia Farms organic non-dairy milks
Elmhurst non-dairy milks
MALK organic non-dairy milks
New Barn organic non-dairy milks
Oatly organic non-dairy milks
Simple Truth organic non-dairy milks
Three Trees organic non-dairy milks
Thrive Market organic non-dairy milks
Electrolyte Drink
Ultima Replenisher
(List created in collaboration with my amazing hair stylist, Brooke Ridberg, mother of three.)
appendix
GUT HEALTH
Antibiotics and Probiotics
Antibiotics kill the bacteria in our ears, lungs, or sinuses that cause acute infection and are highly necessary at times. However, they also can impact the beneficial bacteria in the gut. If your child needs to take an antibiotic, it’s important to follow your doctor’s guidance and take the antibiotic. You may also consider adding in a probiotic (and/or fermented and prebiotic foods). See list of foods that contain prebiotics and probiotics and are high in fiber.
Healthy Kids, Happy Moms Page 18