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!...

Green Dragon Stew

This winter while skiing I came across a Green Curry Stew that was so hearty, delicious and warming, that I couldn’t stop thinking about it! I was obsessed with coming up with a similar recipe with my favorite veggies, a savory, spicy green curry broth with shredded chicken meat stewed to perfection. I came home and worked on it until I came up with something pretty darn close. Unlike most green curries that have a lot of coconut milk, this one has essentially a clear broth with just enough coconut milk to add some richness. Green curry paste, which can be found in a very small jar in most groceries Asian sections, makes cooking with Thai flavors easy (I buy the “Taste of Thai” brand). I add 2 tablespoons of green curry paste which feels like just the right amount of heat. Start with 1 tablespoon and add more to suit your taste. If you have a little lemongrass cut a piece, bruise it a little, and let it stew in your curry to give it a lemony aroma. This recipe can also be adapted to include other favorite veggies like mushrooms, bok choy, sweet potatoes or squash. Make a vegetarian by using can even use a vegetable and adding beans instead of chicken! INGREDIENTS 2 tablespoons coconut oil (can substitute olive oil) 3-4 medium carrots, chopped 1 onion, chopped 1 bunch green onion, green and white parts chopped 1 red pepper, diced 1/2 teaspoon grated ginger 4 cloves garlic, minced or pressed 1-2 tablespoons green curry paste 12-20 Brussels sprouts, quartered with ends removed 4 chicken thighs, bone-in 2...

Lemon Basil Summer Hummus

This summer humus has the fresh tastes of lemon and basil. We recently tested it at one of our Kids Summer Cooking Camps and it was a hit. For those youngsters new to hummus the fresh lemony taste is a great food chain to a familiar flavor (most kids LOVE lemonade). We found that even adult hummus fans were pleasantly surprised by the fresh summery taste of this recipe. We made these little snack cups with a rainbow of garden veggies dipped in our summer hummus and took them to our friends at Dragonfly Yoga Studio. Kids and parents got a chance to try them after their family yoga session, and the recipe got great reviews! Hooray for summer! BABY FOOD OPTION Hummus makes a great second stage baby food. At my recent baby food class many of the babies even tried this recipe. Give a brand new eater a taste on a baby spoon, and for a baby starting finger foods, spread hummus on toast and cut into small bite-sized pieces.  For the newest eaters grab a portion for baby and then add the salt to taste for the rest of the family. DR. YUM TIP For hummus, canned chickpeas (or garbanzo beans) have a better texture than the dried cooked version. My favorite brand of canned beans is “Eden Organic” Their company makes beans in cans without BPA in the lining. BPA (Bisphenol-A) is a chemical found in the lining of most canned foods and has been proven to have many harmful health effects, including being hormone modulator known to promote obesity. I also like their beans because there is no added...

Pumpkin Energy Bites

I found this great recipe on the website Gimme Some Oven. This is an easy “no bake” recipe which is perfect for a quick, energy dense snack. They work great in lunchboxes too. They are sweetened with dates and honey and I would recommend eating just one or two since they do pack a punch. What I love about these is the great flavor you get from so many fiber and phytonutrient-rich ingredients. The flavors are earthy and comforting and the texture keeps your mouth guessing! We even took these to our local yoga studio to share with the family yoga class as a post-workout snack and they were a hit with all ages! I love the idea of refueling your body with whole foods. Kids will love getting their hands messy and helping shape the bites. INGREDIENTS 8 oz. (about 1 packed cup) chopped dates 1/4 cup honey 1/4 cup pumpkin purée 1 Tbsp. chia seeds or flax seeds 1 tsp. ground cinnamon 1/2 tsp. ground ginger 1/8 tsp. ground nutmeg (optional) 1 cup old-fashioned oats (uncooked) 1 cup shredded unsweetened coconut 1 cup pepitas (pumpkin seeds) If you are making these with kids have extras of many of the ingredients for tasting separately. DIRECTIONS: Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, and nutmeg in a food processor, and pulse until smooth, scraping the sides down occasionally to combine. Transfer the mixture to a large bowl, and stir in oats, coconut, and pepitas until evenly combined. Cover and refrigerate for at least 30 minutes. Once the mixture is cool (and easier to work with),...

Squash and Chickpea Soup with Greens

This is an impromtu soup I made last week which got rave reviews from the kids. I made this again tonight and wrote down the recipe so I would not forget. Chickpeas are a GREAT source of fiber and protein. The squash and greens make this a nutritional WINNER!! Tonight I’m serving this with some dollop of Greek yogurt, whole wheat bread make in our breadmader, and asian pears. YUM!! Dr. Yum Tip Serve warm leftovers in the morning and pack this hearty soup lunch in a thermos. Pack an apple and some leftover crusty bread for a complete lunch! Baby Food Option This makes a great baby food, but you can add the the salt and spices later when squash has softened. Grab a cupful of the plain, unspiced soup and run it through the blender or food processor to make a great stage 2 or 3 puree. Then add spices for your older tasters.   INGREDIENTS 1 tablespoons olive oil 1 large onion, diced 3 cloves garlic 2 fine slices of ginger 2 carrots, sliced 32 oz. chicken OR vegetable broth 20-24 oz, butternut or buttercup squash, peeled, seeded and cubed 1 tsp. cumin 1/4 tsp. turmeric 1/2 tsp. salt 1/8 tsp. black pepper 1/8 tsp. chili/cayenne pepper 4 large kale leaves, chopped 15 oz. can chickpeas, drained and rinsed Greek yogurt (optional) DIRECTIONS Heat olive oil in a large heavy pan. Cook onion for about 3-4 minute until transluscent. Add garlic, ginger and carrots and cook 1-2 more minutes. Add broth and squash and bring to a boil. Add cumin, turmeric, salt, pepper and cayenne pepper....

Chickpea Curry

Chickpeas are a great source of protein and fiber, and at our house they have become a great meat substitute for our “meatless” nights. Without the saturated fat, hormones, and hefty price tag that meat can have, chickpeas can be a healthy and cheap way to start a meatless night tradition. This chickpea curry recipe uses curry powder to add flavor, cayenne pepper for a little heat and some coconut milk to smooth and mellow out the sauce. The result is delicious!  Budget Friendly: This recipe is not only fast but it’s a BARGAIN! This easily makes 6 generous servings, and comes out to about $2.16 per serving! That a cheap meal with a ton of flavor! Serve over brown rice with a side salad or stir fried greens and you have a complete meal!  Baby Food Option: Chickpeas are a great source of protein for new eaters. Take some of plain chickpeas and warm coconut milk and run it through your mini food processor to make a smooth puree. For more advanced eaters take some of the chickpeas and sauce (spice with cayenne pepper for the rest of the family after taking baby’s portion) and puree or smash with the back of fork until you get the desired consistency. INGREDIENTS 1 tablespoon vegetable oil (coconut oil preferred) 1 onion, chopped 4 cloves garlic, minced or crushed 1 inch ginger 1/2 tsp. salt 2 tsp. curry powder 1 dash of cinnamon 1/8 tsp. pepper 1/8-1/4 tsp. cayenne pepper (even less if your family is sensitive to spice) 14 oz. diced tomatoes 30 oz chickpeas (2 regular sized cans) drained and...

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