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...

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....

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...

Veggitos

  At the Doctor Yum Project kitchen we are always looking for fun ways for families to enjoy healthy food.  In my pediatrics practice I see an epidemic of vegetable “haters” and many of their parents who are too frustrated to know what to do. Little by little, these kids slide into the “junk food lane,” eating a diet of fiberless processed food which can lead to myriad of potential health issues (which I see in my practice every day).  We are determined to find ways show kids that whole foods can taste good and make them feel good, too! Some times kids just need a “food chain” to coax them to try new foods. Make a new food with a familiar flavor or texture and you may see them gain confidence in trying those foods.  We ran into a spice mix on simplecountryhome.com that can be used on squash. It really mimicked the flavor of Doritos, a popular processed “snack” which is loved by most kids I know. However, this spice mix was completely natural with nutritional yeast lending the “cheesiness” and spices like onion powder, garlic powder and cayenne giving it the “kick!” Nutritional yeast is different from baking yeast and looks like yellow flakes with a cheesy nutty flavor (it’s also FULL of B vitamins). I buy mine at Wegmans but it can usually be found at health food stores in the bulk section. So imagine taking the ultimate most palatable junk food and using its flavors to coax kids to try new veggies in a healthy way! Genius! We tried this flavoring on four different veggies during...

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