Dinosaur Kale Salad

What makes this kale salad our absolute favorite is 1) the fact that it’s all chopped up like confetti, making it easy to eat, and 2) the sweet and salty tastes that you get with every bite! We first ran into this recipe from the Food Babe, and it blew our minds! How could kale taste so incredible? You can literally sit and eat an entire head of kale, it’s just so good. We have made it several times and realized that it is very adaptable, making it easy to add your favorite sweet and salty ingredients. The original recipe has pine nuts and currents but we have used walnuts, pomegranate seeds, dried cranberries, sprouted mung beans, shredded carrots and more, making it even more “confetti-like.” Don’t worry if you can’t find dinosaur kale, it works well with other kale varieties! It’s clear that grown ups love this recipe. We will be testing in with more kids in the coming weeks at the Doctor Yum Project Kitchen. INGREDIENTS One head of dinosaur (Tuscsan kale), washed and dried and stems removed (can substitute other kale”) 1/2-1 lemon, squeezed 1 Tablespoon olive oil 1 teaspoon honey 1/4 cup parmesan cheese 1/3 cup currants (can substitute chopped raisins, dried cherries or cranberries) 1/3 cup pinenuts 1/3 pomegranate, arils removed (optional) DIRECTIONS Place kale leaves in small batches into food processor and pulse until entire head it chopped up. Place in a bowl. In a small separate bowl whisk lemon juice, olive oil and honey together until combined. Toss remaining ingredients with kale and then toss in dressing until combined. Grab your fork...

Purple People Eater Salad

We kid-tested this recipe during a soup class, and it turned out to be the perfect crunchy match for our Souper Lima Bean Soup. It would also be wonderful for the warmer picnic months as a cool, refreshing side salad. This salad is SUPER PURPLE,  which means TONS of immune building antioxidants to keep families healthy and strong! Challenging kids to eat five natural colors of the rainbow everyday can be a great way to inspire young eaters to eat a healthy variety of whole foods. See the fantastic website, “Today I Ate a Rainbow” for ideas and materials on how to encourage kids to eat a rainbow of healthy food each day. Based on Red Cabbage and Apple Salad by The Chew cookbook INGREDIENTS 1 cup golden raisins 1/3 cup apple cider vinegar Juice and zest of 1 orange 1 tbsp brown mustard ¼ cup olive oil Salt and pepper to taste 1 small head of red purple cabbage, processed in your food processor 3 Red beets, scrubbed clean, peeled and grated 2 large Granny Smith Apples, cut into bite sized pieces ½ red onion, thin slices 1/3 cup raw pumpkin seeds, toasted DIRECTIONS 1. Soak the raisins in the vinegar and orange juice for 10 minutes. Strain and add soaking liquid to a bowl with brown mustard, olive oil and orange zest. Whisk or shake (if using a jar with a lid). Season with salt and pepper. 2. Combine raisins, cabbage, beets, apples and onion in a bowl. Add salad dressing and toss. Top with toasted pumpkin seeds. RATINGS  “Super Yum. This salad is really fresh.” Cary, age 11  “Yum....

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...

Doctor Yum’s Salad Lab

This past week we had a very successful summer cooking camp with kids ages 7-12. Every day featured one or two summer fruits and veggies. One of the highlights was our “Greens Day” when we explored the fun of eating greens. When it comes to eating, kids tend to dislike all things green. On our Greens Day we featured green leafy veggies in two fun ways, inspiring the kids to try and enjoy them. First, we make Kale chips with multiple flavorings such as BBQ, cheesy (made with nutritional yeast), and our new flavored “Kale-itos” (recipe coming soon!). The kids couldn’t get enough of these “chippy,” crispy greens. No matter how many camps I teach, I’m always surprised at how fast the kale chips are devoured! We then stirred up more interest and excitement with our “Salad Lab.” Similar to a science lab, the kids were provided an opportunity to exercise their creative juices by concocting a unique salad dressing, custom made to their own tastes.  First, the magic formula:     We discussed how oil and vinegar separate, but if you add emulsifier and shake, you’ve got dressing! We encouraged kids to try an equal amount of healthy fat and acid and then taste and adjust to their preferences. Kids could use herbs like mint and oregano from our garden to give that special zing to their dressing. We paired kids up, let them plan their own dressing, and then access all the choices to create a unique formula. For the acid we allowed them to try a selection of balsamic vinegars from Fredericksburg’s own downtown shop, Taste Oil Vinegar Spice. They chose from a variety...

Everyday Caesar Dressing

This Caesar dressing, adapted from a Jamie Oliver recipe. Unlike store bought Caesar dressing this one is made with a Greek yogurt base, making it a healthier alternative, and one that can be eaten as an everyday dressing on any type of salad!  I love Caesar dressing and this healthier recipe means you and your family can splurge on it over any salad!   INGREDIENTS 1/3 cup Greek Yogurt 2 tablespoons olive oil 1 tsp Worcestershire sauce 1 tablespoon Parmesan cheese 1 clove garlic 2 anchovies INSTRUCTIONS Pulse all ingredients in a blender or mini food processor until blended. Add salt and pepper to taste. Double recipe and save for tomorrow’s salad!...

Tangy Broccoli Salad

This is a delcious salad that may be a great way to make someone into a  broccoli-lover. The sweet and tangy dressing is a great way to win kids over. My friend, nurse Denise (a.k.a. “Dee”) shared this recipe with me. It’s a crowd pleaser, and as you can tell it won the Tiny Tasters over as well. I used “Vegenaise” (a vegan mayonaise substitute) and was able to pack this as a side for lunch the next day I made it (I find it at Wegman’s in the refrigerated area of their health food department). The kids ate their weight in broccoli after I made this! INGREDIENTS 5 cups fresh chopped broccoli 4-5 strips bacon, cooked then crumbled or chopped (I used uncured turkey bacon) 1 cup golden or regular raisins 1 red onion, chopped 1 cup sunflower seeds or chopped almonds 2 carrots, peeled and shredded 1/2 cup dried cranberries 1 cup mayonnaise (or “vegenaise”) 3 tablespoons honey 2 tablespoons apple cider vinegar (or white vinegar) DIRECTIONS: Combine all ingredients except the last three in a bowl. In a separate smaller bowl, whisk the mayonnaise, honey, and vinegar until smooth. Pour over the broccoli mixture and toss until coated with dressing. Refrigerate until ready to serve. RATINGS  “Super Yum! Can you please give this to me for lunch tomorrow?” Asa, age 6  “Super Yum! I love the crunchiness, and yet it’s kind of sweet too.” Daryle, a grownup  “Super Yum! I’m a real broccoli lover. I love the tanginess of the dressing with the broccoli.” Thomas, age 15  “Super Yum! I like the dressing it’s yummy and it...

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