Beef and Watermelon Stir Fry

This blog post was lovingly written by our good friend Danielle Euker, local teacher and mom extraordinaire to four terrific kids! I have always loved food. LOVED. I will try anything, the more bizarre the better, just so I can say I tried it… But I have not been so ready to jump in and do the adventurous cooking routine. I like to cook safe, tried and true recipes and I was always a strict measurement kinda gal. **Cue side story** I have known Nimali (the fantabulous Dr. Yum) for over ten years and trust her with something even more important than my life – the lives of my four children. So when she started the Dr. Yum Project I was so excited and could not wait to see what this project would do not just for the community but for our family as well. As a teacher, I began making a couple of Dr. Yum’s first recipes with my students and they were amazing hits. Next thing you know, my daughter Moira began helping Nimali and Jen Miller around the Dr. Yum kitchen, and I took some classes myself. With Moira and I both ready to invest in the food choices we make, not just for ourselves but for our whole family, we have changed our view of cooking and eating. We do not look at food as a chore, but as a fun way to try new things, to laugh, gag and then laugh some more as we try to tweak and improve upon our less-then-perfect goofs and dance around the kitchen at our successes and embrace...

Cabbage Soup Showdown

by Jen Miller, Cooking Program Coordinator  The Doctor Yum kitchen was the scene of an exciting showdown this week, the Cabbage Soup Showdown. It began innocently enough, with a head of cabbage. You see, I love to learn why certain foods are so good for our bodies, nutritionally and also from the perspective of food energetics, the Traditional Chinese Medicine view that food is medicine used to nourish and balance the body, mind and spirit. But cabbage was a challenge for me. Growing up, the only exposure I had to cabbage was in the form of the sauerkraut and hot dogs my grandfather would make, and use to thoroughly stink up the house. As a child I was a very selective eater, with a big dose of stubborn thrown in, and unfortunately the Doctor Yum Project was not around quite yet. I was convinced that I didn’t like it because of the smell and how it looked. I can honestly say I don’t think I ever even tasted it. My relationship with cabbage started off pretty rocky, but thanks to my role in the Doctor Yum Kitchen, I have the opportunity to change that! After doing my research, I learned that cabbage is a quiet rock star in the vegetable world. It’s high in vitamin c, many b vitamins and contains 85% of the daily recommended amount of vitamin k. It’s also rich in minerals like potassium, calcium and manganese. It’s very low on the Glycemic Index, only 26. It contains a lot of water, and even some omega 3 and omega 6 fats. Convinced yet? It’s also very,...

Broc and Cara Treats

Yesterday the author of one of our favorite children’s books, “Broc and Cara’s Picnic Party” came for a visit to the Dr. Yum project kitchen. Dave Wilson is a father from Canada, who wanted to find a way to inspire his son Sam to adopt healthy eating habits.  He came up with a delightful book featuring two adorable characters, Broc and Cara. These two characters are fun, cute, and inspirational. Last year Dave sent me some copies of his book, and we have enjoyed sharing them with our friends. We started reading it to our cooking campers who enjoyed the story on days we made broccoli and carrot recipes. Dave made a journey from British Columbia to the the U.S. East Coast and decided he wanted to pay us a visit at the Doctor Yum Project Kitchen. Dave was gracious enough to bring more Broc and Cara books for us and even read his book out loud to our Cooking Campers. What a treat! I was excited to hear about Dave’s new ideas to expand the world of Broc and Cara and show kids even more fun and exciting information on how to grow a healthy body with good food. For Dave and Sam’s visit we debuted a new broccoli and carrot recipe (inspired by a recipe from Super Healthy Kids). Broc and Cara Treats are a delicious way to incorporate these favorite veggies into a fun, nugget or patty shape that can even be dipped!!! The kids really enjoyed the fun shape and savory flavor. I love that we call them “treats” which reinforces our message that healthy food can be fun (and delicious) too!...

Summer Garden Soup

With so many healthy and delicious veggies growing in the Doctor Yum teaching garden (thanks to help from our friends at C&T Produce), we wanted to create a recipe that would highlight summer veggies, but not feel heavy or too filling in the warm weather. Kale, rainbow swiss chard, and tomatoes played a starring role in the soup. We also used onions and fresh herbs from the garden. Feel free to experiment with a variety of greens, tomatoes and various fresh herbs. This soup also works well over your choice of pasta, rice or pieces of day old bread.  Make sure to make enough for a few days because it’s even tastier the next day! This recipe also has none of the top eight most common food allergens, making it a great choice for families with food allergies. Ingredients: 2-3 tbsp coconut oil or olive oil 2 medium to large carrots, chopped 1 medium onion, chopped 2 stalks celery, chopped 4-5 cloves of garlic, smashed and chopped ½ tsp dried thyme, or tender stalks and leaves from 5-6 fresh sprigs of thyme 6 cups of leafy greens, washed and torn into small pieces (we used 3 cups of curly kale and 3 cups of rainbow swiss chard) 1-3 cups of water (depending on how thick you want the soup) 4 cups broth (your choice) 4-6 fresh tomatoes, diced or 14.5 oz diced tomatoes 2 cans cannellini beans, rinsed and drained (try a variety of beans) ¾ cup quinoa 1 tsp salt if needed (If using a packaged broth, you may not need salt.) Directions: Warm oil and sauté onions, carrots, celery, and...

Blueberry Cookie Bites

We tried this recipe at camp and the kids thought they were tasty and fun to make. Much to their surprise the only sweetness comes from dates and the blueberries. This can be made with macadamia nuts or cashews, just adjust the coconut oil depending on which you use. Our summer campers gave this recipe many “Super Yums” making it a wonderful family friendly treat! INGREDIENTS 4 dates, pits removed 1 cup walnuts 1/2 cup macadamia nuts 1 Tablespoon coconut oil 1/2 cup blueberries 1/2 cup unsweetened shredded coconut (If macadamia nuts are not available you can substitute 1/2 cup cashews but increase the coconut oil to 2 Tablespoons) DIRECTIONS Blend dates in a food processor until pasty, about 45 seconds. Add walnuts and macadamia (or cashews) until finely chopped. While running, drizzle in coconut oil and stop once blended. Put the batter in a bowl and stir in blueberries and 1/4 cup of the coconut flakes (reserving extra). Form the dough into balls and roll in the leftover coconut flakes. Can be refrigerated for snacking later. RATINGS  “Super Yum! These blueberry cookie bites are da bomb!” Zane, age 12 “Super Yum. The flavor was subtle and sweet.” Wendy, a grownup “Yum. The blueberries burst at just the right time!” Sam, a grownup “Super Yum! It tastes like a blueberry cookie.” Avery, age 9 “Super Yum! It’s just like blueberry dough!” Morgan, age 6 “Super Yum. It reminds me of blueberry pie.” Ben, age 6  “Okay. I don’t like blueberries or coconut.” Caleb, age 12 “Okay. I didn’t like the coconut on the outside.” Claire, age 9 “Super Yum!...

Shipwreck Salmon with Citrus Glaze

Salmon is a great source of omega-3 fatty acids and can be introduced as a regular part of kids diet very early. I love this recipe because it is mildly sweet and introduces a familiar flavor of orange and lemon which kids generally love. This can be made with a large family-sized fillet (great for company!) or smaller, single sized fillets (which can be split between young children). We recently had a Pirate Party at the Doctor Yum Project kitchen, where we made healthy pirate foods for preschool-aged kids. This salmon was the main event along with Pirate Punch and Coconut Cannonballs (updated versions of our Green Dragon Smoothie and Pumpkin Energy Bites). Super fun and SUPER YUM! Doctor Yum Tip For reluctant eaters or those new to salmon, introduce salmon with a “Salmon Roll-up.” Shred up some of the fish first. Then spread some cream cheese on a whole wheat flour or corn tortilla, and sprinkle the salmon on top. Roll up the mixture tightly and slice into little bite-sized slices A great tip I learned from my friend and co-author Melanie Potock (a feeding specialist) of My Munchbug is to offer new foods to young children with a choice of two serving sizes. You may tell a child, “Remember we always try new foods, so would you like a little spoonful of salmon or a bigger scoop for your salmon roll-up?” Have two spoon sizes handy so they can make a choice. We made this at our Pirate Party and the kids loved them (and they were eating fish! Yay!) INGREDIENTS 1 teaspoon grated lemon rind 2 tablespoons fresh lemon...

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