Healthy Recipes

I wanted to share a few healthy recipes that have been well recieved by the kids. Measurements are approximate, as I don't take measurements most of the time, but  most of these recipes are relatively adaptable to suit your tastes, or what you have on hand.

Broccoli Soup

This is a great way to eat a lot of green veggies, and the mushrooms give it a hearty flavor. I started out just using crimini or button mushrooms, but Shiitakes give it an extra nutritional boost and even more flavor -- without being overpowering. I recently started adding white beans or a few small unpeeled red/white potatoes, to add a wider variety of nutrients. They give it a creamy texture and can be a good substitute for milk if you're staying away from dairy.

• 1-2 tbsp butter, ghee, sunflower oil, olive oil or combination of your favorites (keep sautee temp low with olive oil)
• 1 onion, chopped
• 1-2 celery stalks, chopped
• Two cups button or crimini mushrooms, chopped
• Shiitake mushrooms, 6 or more 
• 1-2 cups zucchini or crookneck squash, chopped
• 3-4 cups fresh broccoli including stems, chopped (about one large bunch or three small stalks). **Amount of broccoli depends on how much squash you use and how much room is left in the pot.

• Water, organic low sodium vegetable or chicken broth or both **If using water, you may want to add a bit of salt to taste (the kids take it much blander than our taste).
• Herbamare (seasoning salt), to taste

• 1 cup+ cooked white beans (northern beans or cannelini)  **optional
• ¼ to 1 cup of milk (your preference) **Milk can be left out for a dairy-free version of this soup.

Sautee the onions, celery and mushrooms in the butter, ghee or oil until onions are translucent and mushrooms release their moisture. If using potatoes, chop into small cubes and add with broth to cover. Simmer until potatoes start to get tender.

Add zucchini and broccoli stems (if using) with salt and half a cup of broth or water to sauté for a few more minutes, and finally the broccoli crowns with enough broth/water to cover the veggies. Simmer for 10-15 minutes or until vegetables are tender.

Add cooked white beans, if using. Puree with a hand/immersion blender, or in batches with a food processor/blender. Remove from heat and add milk at the very end,  to prevent curdling (though I’ve never had a problem with that).

Season to taste with salt and/or herbamare (pepper for the adults).

Green Pancakes

Here is the recipe for Green Pancakes, also called "Lily Pads". It is adapted from a recipe I found in the Sesame Street Silly Snacks cookbook. If you use red chard (including the red ribs) you get pretty pinkish pancakes.  It's a pretty flexible recipe - you can use more or less greens, flour or milk to get the color and consistency to your liking. I use a whole bunch of greens or a bag of spinach and double the flour and the nutmeg, to feed four or five. Always turns out great!

------------------------------------------

• 2 cups *kale, chard or spinach, steamed until wilted   *(for kale, discard the tough ribs; if using chard, chop and steam the ribs first for a few minutes before adding leafy green part)
• 2 eggs
• 1 TBSP melted butter, plus additional for skillet
• Pinch of sea salt (I use Herbamare seasoning)
• 1/4 teaspoon sugar
• 1/8 teaspoon nutmeg (I use fresh ground, and probably a bit more)
• 1/2 cup flour (I use half spelt flour, half amaranth flour)
• 1/2 cup milk, almond milk, or greens cooking water
• Parmesan or hard cheese of your choice

1. Put steamed greens in food processor. Pulse until coarsely chopped or pureed. Add eggs, butter, salt, sugar and nutmeg. Process until combined.

2. Add the flours and process until combined. Add the milk and process until the batter is smooth and at desired consistency.

3. Drizzle the batter onto buttered skillet, as you would with any pancakes, into circles about 2 inches in diameter. The smaller they are, the faster they cook.

4. Sprinkle the tops of the lily pads very lightly with finely grated cheese, and flip over to melt the cheese into the lily pad. Repeat with a sprinkle of cheese on both sides.

The original recipe used american cheese (yuck) cut into circles to place on top of the lily pads; looks cute, but I'm not a fan of american cheese, and the less cheese here, the better. Calcium iinhibits iron absorption, so I only use enough cheese to add a bit of "kid-friendly" flavor (and a little goes a long way with parmesan).