201 Organic Baby Purees (21 page)

8–12 SERVINGS

1 spaghetti squash

2 tablespoons extra-virgin olive oil

1 garlic clove, minced

1 teaspoon dried basil

1 teaspoon dried oregano

¼ cup Parmesan cheese (optional)

1.   Preheat oven to 350ºF.

2.   Pierce squash with a fork in several places.

3.   Bake 1½ hours (1 hour for a small squash).

4.   Cut in half and remove seeds.

5.   Scrape flesh with the tines of a fork to form spaghetti-like threads.

6.   Heat extra-virgin olive oil over medium heat.

7.   Add minced garlic and herbs. Cook 2 minutes or until garlic is golden but not brown.

8.   Toss “spaghetti” with oil and herbs. Top with Parmesan cheese if using.

 
Caribbean Baked Risotto

FREEZER/SUPERFOOD/PARENTS

This creamy Italian rice dish cooks similar to long-grain rice. However, after the rice absorbs the broth or stock, a nice creamy sauce remains. Risotto is traditionally cooked on the stovetop, but baking it allows you to get something else done in the meantime.

9 SERVINGS

1 cup arborio rice

1 cup coconut milk

3 cups vegetable broth

½ cup canned pumpkin

1 cup pineapple pieces

½ cup cooked black beans

1 garlic clove, minced

1 cup spinach, chopped

1.   Preheat oven to 325ºF.

2.   Rinse rice.

3.   Combine all ingredients in a covered casserole.

4.   Bake 1 hour.

 
Stuffed Pork Chop

FREEZER/PARENTS

Save time with preparation by purchasing a boneless pork chop instead of one with the bone in.

2 SERVINGS

1 pork chop

¼ cup applesauce

1 tablespoon soy sauce

1 small garlic clove, peeled

1.   Preheat the oven to 350°F.

2.   Using a sharp knife, slice the chop in half horizontally about three-fourths of the way through.

3.   Stuff the applesauce into the cavity.

4.   Place the pork in an ovenproof baking dish. Spoon the soy sauce and garlic over the top, and bake for 40–50 minutes, or until the pork reaches 165°F.

5.   Remove the garlic and discard. Slice pork into small pieces before serving.

 
Baked Veggie Risotto Bowl

FREEZER/SUPERFOOD/PARENTS

This dish delivers carbohydrates, superfoods, and protein in one meal. Serve it alone or with baked cod.

5 SERVINGS

1 cup arborio rice

½ cup green beans

3 cups vegetable broth

1 cup broccoli florets

1 small zucchini, chopped

1 garlic clove, minced

1 cup cooked Great Northern beans

1 teaspoon dried basil

1 teaspoon dried oregano

1.   Preheat oven to 325ºF.

2.   Rinse rice.

3.   Trim ends from green beans, and cut into 1-inch pieces.

4.   Combine all ingredients in a covered casserole dish.

5.   Bake 1 hour.

 
Gobble Gobble Casserole

FREEZER/SUPERFOOD/PARENTS

For an added bonus, try topping off this casserole with cheese and Italian-style bread crumbs for an extra special meal. Leftover holiday turkey and the drippings makes this dish extra easy to prepare.

2 SERVINGS

¼ cup broccoli

¾ cup chicken or turkey stock

¼ cup rice

½ cup cooked turkey, chopped

½ tablespoon unsalted butter

1.   Wash the broccoli, cut into florets, and purée briefly in the food processor. You could also chop it into very small pieces instead.

2.   Put the stock and rice into a saucepan, and bring to a boil. Add the broccoli, reduce to a simmer, and cook for 30 minutes, or per the rice package directions.

3.   When the rice is cooked, add the chopped turkey and unsalted butter. Stir to mix.

4.   Either serve as is or fork-mash before serving.

 
Creamed Tuna on Toast

SUPERFOOD/PARENTS

Because of its mercury content, take care to serve tuna sparingly. Many children also enjoy tuna on crackers with a touch of sea salt. For added color, try adding diced celery or peas.

1 SERVING

1 tablespoon unsalted butter

1 tablespoon all-purpose flour

½ cup milk (regular or soy)

¼ cup chunk light tuna

1 piece whole-grain bread

1.   Melt the unsalted butter in a small saucepan.

2.   Add the flour, stirring constantly until dissolved. Add the milk and continue stirring until it forms a thick sauce.

3.   Turn off the heat and add the tuna. Stir until mixed and creamy.

4.   Serve on top of a piece of whole-grain toast.

 
Haddock in Orange Sauce

FREEZER/SUPERFOOD/PARENTS

Orange zest comes from the peel of an orange and can be obtained by using a kitchen tool called a zester. If you don't have a zester, use a fine grater and rub the orange against it to obtain shavings.

2 SERVINGS

1 boneless haddock fillet

¼ cup orange juice

½ teaspoon orange zest

1.   Preheat the oven to 350°F.

2.   Rinse the fish fillet and remove all bones. Place in a greased baking dish.

3.   Mix the orange juice and orange zest in a small bowl. Pour over the fish and spread the zest with a fork, making sure the fish gets an even coating.

4.   Bake at 350°F for 15–20 minutes. The fish is cooked when it's opaque and flakes easily with a fork.

5.   Spoon the remaining sauce from the pan over the fish, and cut into bite-size pieces before serving.

 
Hearty Veggie Soup

FREEZER/SUPERFOOD/PARENTS

Vegetable soup provides warmth and comfort for children under the weather. The great part about soup is that you can add whatever vegetables you have on hand without making extra trips to the store.

3 SERVINGS

½ cup green beans

1 tablespoon unsalted butter or margarine

½ small onion, diced

1 medium red potato, diced

1 medium carrot, diced

½ cup kidney beans, cooked

Dash of salt and pepper

4 cups chicken stock or water

1.   Snap the ends off the green beans, and then cut into 1-inch segments.

2.   Melt the unsalted butter in a large saucepan. Add the onion, and sauté until it becomes translucent.

3.   Add potato, carrot, green beans, kidney beans, salt, pepper, and chicken stock. Bring to a boil, and simmer for at least 1 hour. Longer cooking will make the vegetables more tender and enhance the flavors, but 1 hour is the minimum cooking time.

4.   If desired, fork-mash the vegetables before serving.

 
Vanilla Maple Rice Pudding

PARENTS

This pudding tastes wonderful when warmed with fresh raspberries on the side.

8 SERVINGS

1 cup arborio rice

4 cups organic milk (dairy or soy)

½ cup maple syrup

2 tablespoons vanilla

1.   Preheat oven to 325ºF.

2.   Rinse rice.

3.   In a small saucepan, bring organic milk, syrup, and vanilla to a boil.

4.   Combine liquid and rice in a covered 2-quart casserole.

5.   Bake 1 hour.

 
Pearl Tapioca Pudding

SUPERFOOD/PARENTS

Tapioca pearls are primarily used as thickening agents in soups, stews, or pies. They resemble tiny pearls or small pellets and are used with milk to make a thick pudding.

2 SERVINGS

1½ cups milk

¼ cup pearl tapioca

¼ cup sugar

1 egg

¼ teaspoon vanilla extract

1.   Pour the milk into a small saucepan. Add the tapioca and bring almost to a boil.

2.   Stir and reduce the heat to a simmer. Cook for 6–7 minutes, stirring in the sugar as the tapioca simmers.

3.   Beat the egg in a small bowl. Pour into the tapioca pot, and return almost to a boil.

4.   Stirring constantly, reduce the heat, and simmer for an additional 8–10 minutes, or until the tapioca thickens up. Remove from heat and stir in the vanilla. Cool.

 
Tasty Tofu Scramble

SUPERFOOD/PARENTS

For a time saver, use frozen spinach that's ready to go and doesn't need to be washed or trimmed.

5 SERVINGS

1 tablespoon extra-virgin olive oil

1 garlic clove, minced

½ cup minced yellow onion

1 cup chopped spinach

15 ounces extra-firm tofu

1 tablespoon light soy sauce

1.   In a large skillet or sauté pan, heat extra-virgin olive oil over medium-high heat.

2.   Sauté garlic and onion until soft, golden, and fragrant.

3.   Add spinach and sauté until wilted.

4.   Crumble tofu and add to skillet.

5.   Add soy sauce.

6.   Cook over medium-high heat until heated through, approximately 7 minutes.

 
Tropical Fruit Smoothie

FREEZER/SUPERFOOD/INSTANT/PARENTS

It doesn't have to be hot outside to enjoy a refreshing fruit smoothie. Make smoothies for everyone when it's cold outside for an instant indoor vacation.

5 SERVINGS

½ cup frozen pineapple chunks

½ cup frozen mango chunks

½ cup frozen strawberries

1 cup organic milk (dairy or soy)

½ cup 100 percent papaya juice

Combine all ingredients in a blender. Blend all ingredients until smooth.

 
Black Bean Burritos

SUPERFOOD

Make this recipe when the night gets busy. Serve with a side of Mexican Fiesta Rice (
Chapter 7
). Roll the rice into the burritos or serve it on the side. It's healthy either way!

6 SERVINGS

½ cup black beans, mashed

½ cup grated carrots

1 cup cooked and shredded chicken

¾ cup organic shredded Cheddar cheese

3 whole-wheat tortillas

Mild salsa for garnish

1.   In medium saucepan over medium heat, heat black beans, carrots, shredded chicken, and cheese until heated through.

2.   Top each tortilla with ¾ cup of this mixture.

3.   Roll up tortillas and top with salsa. Serve.

 
Mexican Fiesta Rice

FREEZER/SUPERFOOD/PARENTS

Skip the store-bought packages of container rice for complete control over your own. Just add salsa and cheese to brown rice. You probably have some left over from last night!

8–10 SERVINGS

2 cups brown rice

½ cup shredded Cheddar cheese (dairy or soy)

1 cup mild salsa

1.   Cook brown rice according to directions.

2.   Remove from heat and mix in cheese to melt.

3.   Once melted, mix in salsa. Stir well.

 
Whole-Grain English Muffins with Cinnamon Butter

FREEZER/SUPERFOOD/INSTANT/PARENTS

Store this cinnamon butter in a glass airtight container in your refrigerator. Use it as a flavored butter for waffles, pancakes, breads, and muffins.

8 SERVINGS

½ cup unsalted butter or trans-fat-free spread, softened

¹
⁄
₃
cup honey

¼ teaspoon cinnamon

4 whole-wheat English muffins, split in half

1.   Blend butter and honey together with a beater.

2.   Once blended, add cinnamon and continue to blend.

3.   Toast whole-wheat English muffins and spread cinnamon unsalted butter on muffins to serve.

 
Apple Pear Crisp

SUPERFOOD/PARENTS

Serve up this dessert with vanilla ice cream or frozen yogurt, and your whole family will be asking for seconds.

8 SERVINGS

3 medium pears

3 large apples

¾ cup packed light brown sugar

1 teaspoon vanilla

½ cup white whole-wheat flour

¼ cup old-fashioned rolled oats

¼ cup unsalted butter or trans-fat-free margarine, melted

Canola oil spray

1.   Preheat oven to 400ºF.

2.   Peel, core, and thinly slice pears and apples.

3.   In a small bowl combine brown sugar, vanilla, flour, oats, and unsalted butter.

4.   Spray a 2-quart casserole with canola oil.

5.   Spread fruit in bottom of casserole.

6.   Top with sugar mixture.

7.   Bake for 40 minutes.