Whether you have picky or adventurous eaters, you can give your children opportunities to learn about food by letting them help out in the kitchen. Kids will be more likely to eat what they help cook. Here are a few ideas for healthy and fun recipes:
Fresh Salsa
4 large tomatoes, finely diced
1 small red or white onion, finely diced
4 cloves garlic, finely diced
1 small red or green pepper, finely diced
½ large bunch cilantro, de-stemmed and finely diced
¼ cup lemon juice
½ T salt
Combine all ingredients in bowl and mix well.
Black Bean Salsa
2 cups cooked black beans
½ red onion, diced
1 small red or green pepper, diced
3 cloves garlic, minced
1 cup corn kernels (optional)
1 T cumin
½ bunch cilantro, minced
½ cup lemon or lime juice
1 T chili powder
1 tsp. salt
Combine all ingredients in large bowl. Mix well.
Savory Peanut Sauce
1 cup peanut butter
1½ cups coconut milk
1 tsp. turmeric
1 tsp chili powder
1 T cumin
2 tsp. coriander
1 tsp. cinnamon
1 cup apple juice
1 tsp. salt
Whisk all sauce ingredients in a bowl. Serve on your favorite grains or noodles.
Sesame Ginger Sauce
1 lb soba or rice noodles, or 2 cups rice, cooked in 4 cups water
broccoli
leeks
carrots
snap peas
2 tsp. toasted sesame oil
Sauce:
¼ cup sesame oil
1Ë fresh ginger, peeled and chopped
¼ cup miso
2 T maple syrup
1 cup tahini
1 cup water to desired consistency
¾ cup apple juice
2 tsp. salt
Cook noodles or rice and set aside.
Combine all sauce ingredients in bowl with whisk.
Heat sesame oil, and sauté vegetables until brightly colored. Combine with noodles or rice, and pour the sauce on top.
Vegetable Quiche
Crust:
cup whole wheat pastry flour
cup unbleached flour
½ cup cornmeal
¼ cup butter (or olive oil)
1-1½ cups ice water
Prepare crust by combining butter or oil with flours and mixing until crumbly. Add ice water slowly, and mix until proper consistency. It should be doughy, pliable, and soft, but not sticky. If dough gets too wet, add more flour to adjust.
Pat crust into an oiled pan. Pre-bake at 375° for about 6 minutes. Remove and set aside.
Filling:
¼ cup olive oil
½ red onion
1 bunch asparagus, broccoli, or chard, chopped
4 eggs
½ cup milk or half and half
salt
pepper
2 T dill
1 cup shredded or crumbled cheese (optional)
Heat olive oil and saute onions until soft. Add veggies and saute until softened. Place veggies in prepared pie crust. Add cheese if desired. Whisk eggs in bowl until fluffy. Add half and half, salt, pepper, and dill to the whisked eggs, and pour over veggies. Bake at 350° for 20 minutes.
