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...

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...

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....

Raw Apple Bliss

You will be amazed at the natural sweetness of this raw dessert. It’s packed with great ingredients like cinnamon, which signals your body to stop eating when you are full, walnuts, which are a great source of healthy fats, and apples which are anti-oxidant superstars as well as being high in fiber and rich in vitamins, minerals and phytonutrients. But remember, the POWER IS IN THE PEEL. Keep those peels on to enjoy all the health benefits. This is also a great recipe to use a variety of apples. Did you know there are over 7,500 types of apples? We have served this to tons of kids and adults at the Doctor Yum Project Kitchen and have gotten nothing less than a “Super Yum” so far! Adapted from draxe.com Ingredients 8 apples, chopped **use a variety** 1 cup raisins, soaked in warm water and drained 2 tsp. cinnamon, divided ¼ tsp. nutmeg or pumpkin pie spice mix Juice and zest of one lemon 1 cup walnuts 1 cup medjool dates, pitted and chopped Dash of sea salt or pink Himalayan salt.  Directions: 1. Place 2 apples, raisins, 1 tsp. cinnamon and nutmeg in a food processor and process until smooth. 2. Toss remaining chopped apples with lemon juice and zest. Pour apple raisin purée over apples and mix well. 3. Pulse walnuts, dates, 1 tsp. cinnamon, and sea salt in a food processor until a crumble. 4. Keep crumble separate from apple mixture, and top each plate as you serve them. Ratings  “Wow this is amazing. I may have to serve this at Thanksgiving instead of my famous apple...

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...

Green Dragon Smoothie

When we want to wow kids and grownups with how delicious green smoothies are, this is our go-to recipe. It never fails to convert even the most selective eater to healthy green smoothies. A thinner consistency and a milkshake straw help beginners as well. We adapted this basic vitamix green smoothie recipe to meet our own tastes. You can also tweak the recipe your to make it your own! This makes a great breakfast, post workout snack or “side salad” to complement any meal! Your kids will be begging for their greens once they taste this! INGREDIENTS ½ cups green grapes 1 medium orange, peeled ½ banana, peeled 1/2 slice lime with the rind 1” slice of pineapple with the core 1 cup of ice ¼ “ chunk of fresh ginger, peeled 1-2 cups of baby spinach, packed (more if you can fit it in your blender!) DIRECTIONS Place all ingredients in the blender. We have found it’s helpful to put the grapes and orange in first, and the ice and spinach last. Blend until smooth. Sip away and don’t forget to give yourself a green dragon mustache! RATINGS “Super Yum! Can I have LOTS more?” Nora, age 4  “Super Yum! I want LOTS and LOTS more!” Alex, age 5  “Super Yum!I want LOTS and LOTS and LOTS more!” Jake, age 4  “Super Yum This smoothie has a great kick and is SO refreshing” Sharon, a grownup  “Whoa! It’s just amazingly delicious!” Darek, a...

Chocolate Almond Soaked Oatmeal

Adapted from mywholelifefood.com Ready for a delicious chocolate treat?  For breakfast?  This oatmeal packs lots of powerful ingredients including cacao, chocolate in its whole, unrefined form. Soaking oats overnight makes them a snap to serve in the morning. No cooking needed-seriouly. Make these in several mason jars to have all week. In this version of soaked oats, we use cacao powder and almond butter to make a decadent subtly sweet breakfast. cacao contains an abundance of antioxidants, because it’s raw and pure. It’s also a fantastic source of fiber, magnesium, essential fatty acids, iron, copper, zinc, sulfur, and calcium.  Find it online or in your local grocery store. INGREDIENTS 1/2 cup steel cut oats (use rolled oats for a smoother oatmeal) 1/2-3/4 cup almond milk 1 tsp chia seeds 1 tsp flax meal 1 finely chopped medjool date or 2 tsp maple syrup 1-2 tsp cacao powder (unsweetened) 1 T almond butter 1/4 tsp. vanilla DIRECTIONS Place all ingredients in a bowl, mug or jar and stir well.  Refrigerate overnight.  Serve cold, room temp or warm slightly before eating. Be ready for big smiles, and requests for second helpings! More combinations to try. With your first 5 ingredients try some of these add ins: Blueberry Burst: cup blueberries and red grapes Raspberry Vanilla:  ¼ cup raspberries and 1 tsp vanilla Tropical:  ¼ cup pineapple chunks and 2 tbsp finely chopped coconut Apple Cinnamon:  ¼ chopped apple (Honey crisps are Jen’s favorite!) and 1 tsp cinnamon Design your own recipe with your favorite flavors! RATINGS “Superdy Duperdy YUM! That’s chocolately and yummy.” Asa, age 7 “Oh my goodness that’s beyond good, I love that it’s so fast and easy, too.” Jen,...

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...

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...

Pin It on Pinterest

Share This