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,...

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...

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...

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...

Witch’s Brew Veggie Stew

We are going to debut this recipe at our Halloween Party at the Doctor Yum Project Kitchen and we can’t wait!. So far the reviews are FANTASTIC. It’s a great way to fill up your little Trick-or-Treaters before they head out on Halloween night. Add as many colors of peppers, sweet potatoes as you can and improvise with other veggies and beans that you love. INGREDIENTS 2 TBSP Coconut oil, ghee or olive oil 1 medium onion,diced 3 large cloves of garlic, smashed and minced 3 medium carrots, chopped 3 stalks celery with greens, chopped 32 oz. container of Vegetable broth. 2 bell peppers (green, red, orange, yellow, or purple bell pepper) Chopped 1 ½ cups of sweet potato, or butternut squash 2 cups beans, kidney, chick pea, pinto, black or other, rinsed, drained 1 can tomato paste 28 oz. fire roasted diced tomatoes 1-2 cups baby greens such as spinach, kale, or rocket (arugula) 3 Portobello mushrooms cut into bite-sized chunks ½ cup quinoa SPICE MIX 1 tsp each: paprika, garlic powder, onion powder, oregano, basil, thyme ½ tsp pepper sea salt or Himalayan salt to taste cayenne pepper to taste DIRECTIONS Warm oil on medium heat and add onion, garlic, carrots, celery, and peppers. Sauté the mixture for 5-8 minutes until vegetables are soft. Add veggie broth, sweet potato, beans, tomatoes, tomato paste and spice mix. Bring to a gentle simmer stirring frequently. When the sweet potatoes are soft enough to put a fork through, add the mushrooms and quinoa. Simmer for 10-15 more minutes. Simmer even longer to really soften veggies and develop the flavor. Add greens at the end for a minutes until...

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