Recipes for Children
Mix a little foolishness with your prudence. It’s good to be silly at the right moment.
— Horace
There are self-protective instincts in young children which impel them to seek foods needed at the moment by their body cells. I made a study of children under ten years of age who lived on Vermont farms, in order that I might learn the workings of these instincts. I discovered that these young farm children chewed cornstalks, ate raw potatoes, raw green apples, ripe apples, the grapes that grow wild throughout the state, sorrel, timothy grass heads, and the part of the timothy stem that grows underground. They ate salt from the cattle box, drank water from the … trough … and, by the handful, a dairy-ration supplement containing seaweed; they even filled their pockets with this, to eat during school.… When the children discovered the [apple cider] vinegar they would take a dip of it in the cup and drink it.
If we were wise enough to carry over into adult life the instincts of childhood, we would make a point of eating fruit, berries, edible leaves, and edible roots that would not be cooked.
— D.C. Jarvis, M.D., Folk Medicine
Serving as a childcare provider now within my home (Mama Green’s Children’s Garden), I’m discovering the joy of tickling more little taste buds. Caring for children from diverse dietary lifestyles, I initially thought I was in for quite a challenge. It’s been my experience, however, that with few exceptions, children are quite naturally raw-foods enthusiasts! There do seem to be some secrets in providing the right opportunity. Here are a few that I’ve stumbled upon:
1. Keep it simple: Great news, you don’t have to be a raw-food gourmet to find your children smacking their lips. In fact, the more complex the recipe the less acceptance it very well may receive.
2. Mild seasonings: We might think it bland, but a child’s senses are generally more acute than ours. (It is said that we loose a few taste buds as well as some sense of smell as we grow older.) Very strong, pungent, or spicy seasonings are frequently a turn-off (comparable to what we moms may experience during pregnancy). For this reason, I decrease amounts of garlic, onion, ginger, and other strong fresh seasonings when preparing for children. I may also replace them with dried herbs to cut down on the intensity.
3. Happy associations: Who honestly really likes something just because we’re told it’s good for us? Even we grown-ups go for living foods because of all the happy associations: vibrant flavors, increased energy, new experiences of health and healing, new feelings of joy/overall well-being, etc. Children may not always be cognizant of the connection between how their bodies feel and the foods that they eat (or adults for that matter), but they do know what’s fun! (Hence the power of food advertisements.) Secret number three? Fun and play, fun and play!
Here are a few good stories to show you just what I mean: On one occasion, I loaded up a wagon full of kids, handed them all a whole raw carrot and said we were going to feed them to the horses. One child started munching his. The others followed. By the time we got to the horses (15 minutes later), there wasn’t much left but stubs. Now I bring more carrots.
Another time, I had three little ones in my living room pretending to be kittens. It had been a while since they’d taken a water break and none of them wanted to stop their sweet play. I served us all water in little bowls, showing them how kittens drink, and with lots of giggles they lapped it all up.
I stood with another mother at our community garden when she turned to me and marveled, “My kids eat all kinds of greens when we’re here in the garden that they won’t touch at home.” The two of us deduced that the garden must be an enchanted place.
4. Variety of choices: A wide range of foods to choose from is key to a balanced diet. Offering choices also honors our children’s need for autonomy and gives more opportunity to respond to their own bodies’ promptings. This doesn’t have to mean turning every meal into a smorgasbord, but you may want to have a bowl of fruit accessible, for example, have sprout pots growing at child-level and encourage free-roaming in the garden. (“Eat anything edible you want, and as much as you want of it!”) When making shared dishes for mealtime, set aside some of the individual ingredients for the children. This also gives them more options if the texture or seasonings of the particular, soup, salad, or pate is unpleasant for them.
During snack-time with my group of kids, I like to have a few plates of simple food items to choose from (this also helps accommodate differing food interests within the group). I tend to serve raw-foods familiars (like apples, pears, peaches, and bananas) and “transitional” foods (rice cakes or popcorn with sea veggies), alongside the more “exotic” foods (such as pomegranate seeds). Here’s a list of potential snack bar items (please note that foods such as hard raw vegetables, popcorn, grapes, whole nuts, and dried fruit are considered to be choking hazards for babies and toddlers): cashews, pecans, macadamia nuts, soaked almonds (my preschoolers enjoy peeling them before eating), pumpkin seeds, and pomegranate seeds; fruit slices such as: apple, pear, peach, plum, mango, papaya, or kiwi; orange or grapefruit rounds (these are extra special served with a cherry in the center); fresh pineapple chunks, cherries, grapes (cut in half for the young ones), and berries; raisins and other dried fruit, soaked or unsoaked (cut up large pieces for younger children and follow with brushing teeth to prevent tooth decay); green sprouts (such as buckwheat, sunflower, or mungbean); raw sweet corn (shucked or cut into thirds); thin-sticks of veggies: carrots, celery, jicama, and broccoli stalks served with dressing for dipping; sugar snap peas or snow peas; sun-dried black olives (soaked, you may also want to pit them); cucumber slices, peeled (served with or without dulse flakes); avocado slices, peeled (served with or without dulse flakes); and nori sheets (you may want to cut them into smaller squares, strips, or shapes).
INTRODUCING SALAD TO CHILDRENOn one blessed day with the kids I hadn’t finished preparing their food. Their hungry tummies were restless, so I put a heap of dressed lettuce on each of their plates to buy myself a little more time. Each child ate every bite and asked for more and then more! A well-dressed lettuce salad has lots of kid-appeal, but because it takes longer to feel full on lighter bites, we (and our kids) oftentimes grab for something heavier. I’ve since started serving salad as a first course on a regular basis—upon the children’s request!
Organic light green lettuce (such as romaine, green leaf, bibb, or butterhead)*
Dressing of choice (see homemade recipes to follow)
Wash lettuce and drain or have a child help to spin it in a salad-spinner. Hand out leaves to helpers and tear bite-sized pieces of lettuce together. Put it all into a salad bowl and toss with your preferred dressing. Serve alone as an appetizer!
Variation: Some children prefer eating salad they can pick up more easily with their hands. Try cutting an organic head of iceberg lettuce into wedges and serve with a small dipping bowl of dressing.
2 carrots, grated
2 apples, grated
½ lemon, juiced
½ cup raisins, soaked 1–3 hours
½ teaspoon ground cinnamon
⅛ teaspoon ground allspice
⅛ teaspoon ground nutmeg
1 teaspoon fresh ginger juice (optional)
¼ cup chopped pecans or shredded dried coconut
¼ cup fresh or reconstituted dried pineapple chunks (optional)
Toss all ingredients together in a large bowl and serve.
This recipe is inspired by a lovely beet salad I once ordered at Ecopolotan, a raw foods restaurant in Minneapolis. If your child opposes mint leaves or nuts, omit them from his serving.
1 large beet, cut into angel-hair strands with Saladecco-Spiralizer
1–2 tablespoon flaxseed oil, walnut oil (or other cold-pressed oil)
1 tablespoon balsamic vinegar (fresh lemon juice or orange juice can substitute)
¼ cup walnut pieces
5 medjool dates, pitted and cut lengthwise into strips
1 small apple, chopped or sliced
Handful of fresh mint, finely minced
1 tablespoon golden flaxseeds
In a medium-sized mixing bowl, toss the angel-hair beet strands with the oil and balsamic vinegar. Add the walnut pieces and dates and toss again. Garnish with the apple, mint, and sprinkle of flax seeds.
HOMEMADE DRESSINGS/DIPPING SAUCESThe dressing can make or break the kid-salad. Bottled dressings can be helpful when getting started on raw foods. If you use them, you’ll want to make sure to check labels for unwanted ingredients such as sugar, preservatives, and hydrogenated oils. Vegan sugar-free options can be found at natural food stores. (My day-care kids enjoy Annie’s Goddess, for example, as well as any of Drew’s dairy-free selections.) For endless variety and fresher ingredients definitely play with making your own! The next two sweet dressing recipes come from St. Martin’s Table (with slight modification), a vegetarian café in Minneapolis, where they make all of their own salad dressings. (If you ever get the chance to lunch there, be sure to leave a generous tip—each server is a volunteer who hands the gratuity over to organizations aiding world-hunger.)
3 tablespoons onion, minced
1 cup raw honey or agave nectar
2 teaspoons sea salt/Celtic salt
¾ cup raw, apple-cider vinegar
1 teaspoon lemon zest
2 teaspoons dry mustard
1 tablespoons fresh lemon juice
2 cups cold-pressed olive oil
3 tablespoons poppy seeds
Blender method: Place all ingredients except the poppy seeds in a blender and blend until smooth (add small amounts of water to thin if necessary). Pour into a large glass jar, add poppy seeds, and shake to mix.
With a food processor: First, mince the onion in the food processor. Next, combine all ingredients except the oil. Process for 3 minutes. Add the oil and process again for 1 minute.
¾ cup fresh apple juice
½ cup cold-pressed oil (olive or flax seed)
¼ teaspoon celery seed
¾ cup raw, apple-cider vinegar
½ teaspoon sea salt/Celtic salt
2 teaspoons black pepper (optional—reduce or omit for kids)
No fuss method: In a small mixing bowl (or canning jar) whisk all the ingredients together with small whisk or fork. Cover and refrigerate until serving.
⅓ cup raw almond butter
4 tablespoons Bragg’s or Noma Shoyu (raw soy sauce)
½ cup cold-pressed olive oil
2 tablespoons fresh lime juice
¼-inch gingerroot, minced
½ small clove garlic, minced (or ½ teaspoon dried, granulated garlic)
Up to ½ cup of purified water
2 tablespoons cilantro, finely minced (optional)
Put all ingredients in a blender and blend until smooth, adding water 1 tablespoon at a time to thin to desired consistency. Add cilantro and pulse to mix.
Variation: Put a teaspoon of cayenne pepper in a batch for the grown-ups.
⅓ cup prepared mustard
⅓ cup raw honey
½ cup cold pressed olive or flaxseed oil
Juice of half a lemon
½–1 tablespoon freshly grated gingerroot
¼ cup purified water
Whisk all ingredients together in a small mixing bowl or blend together in a blender.
½ cup raw tahini
½ lemon, juiced
⅓ cup raw, apple-cider vinegar
½ cup sesame oil or olive oil
¼ cup Bragg’s or Nama Shoyu
1 teaspoon onion powder
1 teaspoon garlic powder
2 tablespoons parsley, chives, cilantro, or other fresh herbs of choice
Whisk all ingredients together in a small mixing bowl or blend together in a blender.
My instant soup fans really enjoy this recipe. The bouillon cubes match the familiar flavors of the broth base—without the MSG. For a yeast-free, living bouillon try using a mild, fresh miso. For first-time introduction, I recommend this very simple version. More ingredients can be added later on. Participating in the noodle spinning (and the zucchini growing) is a big part of this quick-soup’s charm, as well as the comfort of having it served warm.
2 small zucchini, cut into thirds or 2 cups green cabbage, cut into thin strips
2 cups hot water
2 cubes vegetable bouillon (by Rapunzel Organics or preferred vegetarian bouillon) or one cube plus 2 tablespoons Braggs Aminos
Cut the zucchini thirds into angel-hair strands with a Saladecco Spiralizer or substitute with cabbage strips. Set aside. Heat water and pour into a large ceramic bowl. Crumble the bouillon cubes into the hot water and stir until dissolved. Allow this broth to cool to a comfortable eating temperature, add zucchini or cabbage “noodles,” and serve immediately.
Variation: Add ⅓ cup grated carrot, broccoli stalk, or broccoli florets, 2 teaspoons dulse flakes, and/or baked tofu cubed.
As you’ve probably determined during State Fair season, just about anything can be eaten off a stick! (If you’re tired of the fried-food blues, stick to your family picnic basket this year.) Little ones who are still developing finer motor skills seem to especially appreciate this break from the usual utensils.
Potential ingredients:
Avocado, cubed (with a light coat of fresh lemon juice, if they won’t be eaten right away)
Cherry tomatoes or sliced tomato wedges
Organic iceberg lettuce cut into small wedges
Cured black olives, soaked and pitted
Cucumber slices (peeled)
Sugar snap peas/snow peas
Thin carrot slices
Baked tofu cubes*
A bamboo skewer or chopstick for each person Sauce/dressing of choice
Bamboo skewers are thinner and easier to slide food onto. I use chopsticks for younger children, however, to give them more control over the stick and to help avoid getting poked. I’ve found that with chopsticks it’s easiest to place the slice of carrot or cucumber on a cutting board, push the stick down into the center of the round, and gently twist the veggie up onto the stick. Choose from the foods above, add any others you wish, and skewer them alternately until each stick is stacked. Serve with dipping bowls of dressing or drizzle lightly just before serving.
You’ve likely seen this kid-favorite before. Use unroasted nut butter and you’ve got a quick and satisfying raw snack. Little hands enjoy helping to spread the butter and dot the logs with raisins.
Cut the celery sticks to desired length. (The full stalk can be fun for older kids.) Fill the celery stalks with nut butter and spread with a table knife or the rounded back of a spoon. Garnish with a row of raisins.
Any lettuce leaf can be used for making sandwich wraps, but romaine hearts are the best shape for making “boats.” Younger children seem to also prefer the crunchy ribbed center of this variety (which is said to have calming properties). Clean, drain (or spin-dry) the lettuce leaves and load with the sandwich filling of your choice. Here are some ideas:
Avocado (plain or with dressing)
Avocado, cured black olives, minced celery, chopped tomato
Hummus or avocado with match-sticked veggies (carrot, celery, bell pepper, etc.) topped with sprouts and drizzled with a dressing of choice
“Save the Tuna Salad” (see “Guest Chef Recipes”)
—with or without sprouts
For a fresh new sandwich idea use sliced apples as you would bread. Select a crisp, juicy variety of apple (Fuji, Braeburn, Spartan, Pink Lady, and Gala are often very good). Avoid anything mushy and mealy. Cut the apples into rounds, then spread and stack with a favored sandwich filling. Here are some ideas:
Raw nut butter, for added nutrition mix in ½ teaspoon fresh-ground flaxseed
Cashew butter, minced celery, raisins
Tahini, honey, sunflower seeds
Almond butter, raisins, lettuce
Almond butter, dried cranberries on a Bosc pear (instead of an apple)
Pumpkinseed butter, sliced banana
“Save the Tuna Salad” (see “Guest Chef Recipes”)
—lettuce and/or sprouts
Like spiced apples in the jar? Here’s a raw version with natural coloring. Apples can be used; however, pear is a much better match in texture.
1 teaspoon whole cloves
1 cinnamon stick
4 bags hibiscus spice tea (I like Yogi Organic teas)
1–2 tablespoons agave nectar (or sweetener of choice) Purified water
2 fairly firm, yet sweet-to-the-taste pears, cored, sliced into rounds, and lightly coated with fresh lemon juice
Place cloves, cinnamon stick, tea bags, and sweetener in a large wide-mouthed canning jar. Fill ⅓ of the jar with water and stir until sweetener is dissolved (if using a granular sweetener). Add the pear rounds and enough additional water to top off the jar. Seal the jar with its lid and leave to marinate in the refrigerator for up to 48 hours.
This recipe is especially handy for parents of the solid-food beginner with an older sibling. When making the sauce for baby, omit the cinnamon and extra sweetener. Taste it, then add sweetener and spice for you and older children, if desired. Enjoy as an applesauce or spread the sauce onto Teflex sheets, in a thin layer, and dehydrate until fruit can be easily peeled from the sheets (between 105°–110°F, for 4–6 hours).
4 apples, cored and peeled
1 small to medium-sized zucchini, peeled and seeded
½ teaspoon ground cinnamon
2 tablespoons agave syrup (or alternative sweetener)
Making the sauce: If you have a heavy-duty juicer (such as a Champion) this will work the best for achieving an even consistency. Using the blank screen, homogenize the apples and zucchini alternately. Then mix the cinnamon and agave in by hand. If you do not have a homogenizing juicer, process all of the ingredients in a food processor or blender until smooth. (If using a blender, you may have to add small amounts of liquid, such as fruit-juice, to run the blender blades.)
This whips up into a rich yogurt-like treat. Mix in extra chopped berries if you like. Yields 2 servings.
1½ cup fresh strawberries (or frozen, thawed)
1 cup avocado
½ cup dates, pitted and soaked in ½ cup water 6–8 hours (save soak water for recipe)
Blend all ingredients together in a blender adding extra water, date-soak water, or nut milk to thin.
Yields 4 servings.
¼ cup pecans
2 tablespoons flax seed
1 tablespoon maple syrup
2 avocados
1½ cup dates, pitted and soaked 6–8 hours (in just enough water to cover, save soak water for recipe)
2 tablespoons organic cocoa powder (raw carob powder can substitute)
4 cherries (optional)
To make a crumb-crust, grind the pecans and flaxseeds into a fine meal. This can be done by pulsing them in a blender or by grinding small batches in an electric coffee grinder. Transfer the ground meal into a mixing bowl and toss together with the maple syrup. This is your crumb-crust. Divide this sweetened ground mixture into 4 dessert cups and set aside. Now put the remaining ingredients into a blender and blend until you have achieved a smooth pudding-like texture (add small amounts of additional date-soak water, maple syrup, nut milk, or water to thin, if needed). Pour the chocolate pudding mixture over the ground pecan mixture in each of the dessert cups. Top with a cherry, if you’ve got some, and chill until serving.
This nutty grain-sprout recipe is a big hit around our kid table. It is however, an exception to the keep-things-simple tip. In order to make this recipe most practical, I recommend sprouting, drying, and storing the dehydrated ingredients ahead of time. This way you don’t have to do it all in four consecutive days. You may also want to prepare extra dried ingredients to keep on hand for other recipes—or for your next batch of bars.
Dry ingredients:
1 cup wheat berries, spelt, or rye
1 cup buckwheat groats
1 cup almonds, soaked
1 cup dried, shredded coconut
½ teaspoon cinnamon
¼ teaspoon sea salt (omit if using salted pumpkin-seed butter)
1 cup dried apples, chopped (approximately two fresh apples if drying your own)
1 cup raisins, chopped or dried currants
Wet ingredients:
⅓ cup nut butter*
⅓ cup raw honey (no substitutes, as it helps the bar to firm when chilled)
5 tablespoons quality coconut oil
1 teaspoon vanilla (optional)
Day 1: Soak the buckwheat groats.
Day 2: Drain and rinse the buckwheat groats. Store in a sprouting jar or colander and rinse at least twice daily. Start the wheat (or preferred grain berry) and almonds soaking separately.
Day 3: Drain and rinse the wheat berries and almonds. Store the soaked wheat berries in a sprouting jar or colander (and rinse twice daily). Chop the almonds finely. Next, dehydrate the chopped almonds along with the buckwheat sprouts at 110°F for 4 hours or until crunchy. If drying your own apples, chop and dehydrate these also. They require about the same drying time.
Day 4: Place the jar of coconut oil in a small bowl of warm water to start liquefying the oil. (The entire jar need not liquefy, only enough for the recipe.) Set aside. In a large mixing bowl combine all of the dry ingredients (see list above) together and stir to mix thoroughly. Set aside. In a medium-sized bowl, measure and pour the liquified coconut oil. Now add the remaining wet ingredients to the oil and whisk together with a fork. Next, pour the wet ingredient mixture into the dry ingredients using a spatula to scrape the sides of the bowl. Mix thoroughly and pour into an 8-inch × 8-inch glass cake pan (a glass pie plate will also work fine). Press the granola bar mixture down firmly and chill in the refrigerator or freezer until solid. Cut into bars and serve.
Variations: Substitute some or all of the grain berries with sunflower seeds, sesame seeds, or rolled oats. Also try using other favorite dried fruits in place of the apple and raisins.
This one is inspired by the recipe “Touchstone Caramels” found in the raw dessert book Sweet Temptations by Frances Kendall. Here I make these buttery sweets into miniature Easter eggs. They can also be formed into cubes or balls for other times of year. (For winter holiday, they make nice white “snow balls.”) If your kitchen helpers are very young, make the juice coloring ahead of time as well as shaping the egglets. They’ll enjoy helping to dye the coconut and then choosing which colors to roll the candies through.
¾ cup pine nuts (raw cashews can substitute)
2 cups dates, softened slightly by pre-soaking 3–5 hours, drained and pitted
2 teaspoons pure vanilla extract
2 cups dried shredded coconut
Fresh juice options for coloring:
Lavender/blue—blueberries*
Pink—raspberry*
Hot pink—red beet
Yellow—carrot or yellow beet
Green—wheat grass or parsley
Put the pine nuts, dates, and vanilla in a food processor and process using the s-blade until smooth. (You may need to add a small amount of the date-soak water to achieve a smooth consistency.) Transfer into a large mixing bowl and mix in half of the shredded coconut (1 cup) with a spoon. Chill for one hour to firm and form into ½ teaspoon-sized eggs or desired shape. (For eggs, I roll them into balls first and then gently pinch one end.) Set out a saucer or small bowl for each color and divide the remaining cup of shredded coconut amongst them. Add just a few drops of each coloring juice and stir. Now roll candies into the tinted coconut. (Mix leftover colored coconut together, and you’ve got pretty confetti sprinkles! Store refrigerated in an airtight container and use for topping banana ice cream or other desserts.)
Easter basket ideas: Save your berry baskets (you know those little plastic green ones). School-age children can weave them with ribbons and/or dress them up with fresh flowers. Manufactured bird’s nest baskets (available in craft supply stores) are also charming. I like to skip the plastic grass altogether and use real wheat grass and/or edible flowers and berries.
FROZEN TREATS2 cups cultured soy yogurt (Nancy’s Organic brand is recommended)
1–2 tablespoon agave nectar (or sweetener of choice)
¾ cup fresh raspberries (or frozen, thawed) mashed with a fork
12–14 mini-Popsicle sticks
Stir all food ingredients together. Next, spoon the raspberry yogurt mixture into an ice-cube tray and insert sticks. Freeze until solid then transfer to a freezer bag. Return to the freezer until serving.
Tray options: I find that these 1-ounce ice-cube-tray servings are just the right size for toddlers and preschoolers (they’re generally able to eat it all before it drips all over their hands). For older children, there are some great Popsicle trays on the market for making homemade Popsicles. Double this recipe if you’re using a larger tray.
Vanilla
2 cups fresh, young coconut pulp
1 cup fresh, young coconut water
2 tablespoons coconut butter
3 or 4 tablespoons vanilla extract
¼ cup agave nectar (optional)
2 cups fresh, young coconut pulp
1 cup fresh, young coconut water
2 tablespoons coconut butter
½–¾ cup tightly packed, peeled, and ground cacao beans ½–¾ cup agave nectar
Strawberry
2 cups liquefied strawberries
1 cup fresh, young coconut pulp
2–4 tablespoons coconut butter
¼–½ cup agave nectar
Blend each batch separately, and put into 1 gallon-size Ziploc bags or pour into small-sized ice-cube trays (that will fit into a Champion juicer) and freeze overnight. Process through the Champion separately, rinsing the juicer between each flavor, and ideally, re-freeze immediately for 1 to 3 hours. Do not over freeze or the ice cream will become rock hard again. Serve one scoop of each with fresh strawberries.
2 cups fresh, young coconut pulp
1 cup fresh, young coconut water
¼ or more cup agave nectar
Approximately 20 drops peppermint essential oil
½ or more teaspoons vanilla extract
Blend all ingredients together in a BlendTec, freeze at least overnight, process through a Champion juicer with the blank plate, and, ideally, refreeze for another 1–3 hours. Enjoy!
Yields 3–4 servings.
6 ripe bananas
Peel bananas before freezing in freezer bags. In a heavy-duty juicer, using the blank screen, homogenize the frozen bananas, catching the ice cream in a chilled bowl. It’s best eaten right-away but can be stored for a short time in a sealed container in the freezer and then set out to soften for a few minutes before serving. If you don’t have a homogenizing juicer, you can use a food processor for a thinner version.
Variation: Add some frozen berries or sliced peaches (running them alternately with the banana through the juicer).
Banana ice cream just got easier: Cut bananas in half, stick them with Popsicle sticks (standard size), then freeze inside freezer bags.
I absolutely love this recipe! You end up with pink-red snow, and even better than the sugar-syrup version of my childhood, every bite is flavorful. (And by the way, this is also a fabulous way to make use of those sweet but softer-textured melons. They freeze-up just great.)
Sole ingredient: 4 cups sweet, ripe watermelon, cut into chunks and seeds removed
Put the watermelon chunks in a blender and pulse to liquefy. Pour the watermelon liquid into a glass or ceramic pie plate or a non-aluminum baking dish. Place the dish in the freezer. Return to the dish every 30–45 minutes to stir and mash the ice with a fork as it freezes. This creates small air pockets that will result in a fine crystalline texture (snow). When the mixture starts to freeze around the edges, break this up with the fork. Repeat this periodically until the ice is firm (3–5 hours). Serve watermelon ice in a bowl with spoon or scooped into paper cones.
Variation: To make a watermelon slushee, pour your strained watermelon liquid into ice-cube trays rather than a shallow dish. To make this melting-snow-like drink you need not stir the ice as it’s freezing. Simply allow the liquid to freeze just until cubes have partially hardened. Now transfer the watermelon ice-cubes back into the blender and pulse until “slushified.”
Before pouring the water to make ice-cubes, place a piece of fresh fruit in each section of the tray. The end result is a medley of dazzling ice-cubes, each with a treat inside! Display them in a serving bowl or in the drinking glasses themselves. Serve with fresh-squeezed lemonade, sun tea, or a homemade fruit juice-seltzer water punch.
Here are some good fruits to choose from:
Kiwi fruit—sliced and quartered
Strawberries—halved
Blueberries, raspberries, mulberries, or blackberries
Grapes—halved
Mango, peach, apricot, or pineapple—cut into chunks
Melon (any variety)—scooped into balls or cut into chunks
Variation: In place of or mixed in with these fruit cubes, make pretty party-ice with fresh mint leaves and/or edible flowers (unsprayed mild varieties such as pansies or rose petals).
KIDDIE COCKTAILS/BEVERAGES1 small to medium-sized sweet green melon such as casaba or honeydew
Juice of one lime (optional)
1 teaspoon zest of lime (optional)
1 thin sliver fresh gingerroot (optional) or 1–2 springs fresh mint
Cut the melon in half, scoop out all the seeds, and put them into the blender. Add half of the melon flesh, lime juice, zest, and ginger and blend to liquefy. Strain out the pulp through a nut-milk bag or other very fine strainer. Discard the pulp. Serve this beverage over crushed or cubed ice.
Variations: To make a creamy melon soup, simply add the remaining melon flesh and blend until smooth. Garnish with fresh mint leaves. Also try using cantaloupe with a dash of cinnamon in place of the ginger/mint.
1 cup soaked (8–12 hours) raw almonds, sunflower seeds, sesame seeds, walnuts, pecans, or any combination of these
3 cups purified water (add more for a thinner milk)
2–3 dates
1 tablespoon raw honey or alternative sweetener (optional)
Pinch sea salt/Celtic salt (optional)
Blend all ingredients together in a blender until thoroughly liquified. Strain through a fine sieve or nut-milk bag to remove the pulp. (Fresh pulp can be stored for same-day recipes or dehydrated for further use.) Store refrigerated in a sealed container (keeps for up to two days). Separation of nut/seed milk occurs naturally. Shake or stir to re-mix. Use as you would cow milk or other dairy substitutes. (Nut milks also make a nice foamy froth when blending. I use this for topping Chai tea with almond milk.)
Variation: For added nutrition and flavor, add 2 tablespoons whole flaxseeds (golden or brown) to your nut/seed milks before blending.
A licuado is a simple Mexican-style shake. It is traditionally made by blending cow’s milk and sugar with fresh or frozen fruit, nuts, or cocoa powder. A touch of vanilla and a few ice-cubes are also often tossed into the mix. Raw nut/seed milks make delicious licuados. I recommend starting with 2 cups of almond, sunflower, or pecan milk, adding 2–3 dates (or other sweetener), 1 teaspoon vanilla, and any of the following ingredient options:
For a licuado de fresa: add 1 cup fresh or frozen strawberries
Un licuado de coco: ¼–½ cup fresh or dried, shredded coconut meat
Un licuado de platano: one fresh or frozen banana
Un licuado de chocolate: 2 tablespoons organic cocoa powder (raw carob powder can substitute)
Variations: Combine any of the above ingredients and/or any other favorite flavors.
FRESH FRUIT AND VEGETABLE JUICESJuice bars are now appearing in shopping malls and natural food stores here in North America, but fresh fruit and veggie juices are also commonly served as a traditional beverage in parts of Mexico. (As I walked in downtown Mexico City for example, I was greeted by little juice bar stands everywhere.) If you’ve never been to a juice bar, you’ve got to try it! Ask what’s popular and start with something mild (especially for kids). Here are a few fresh recipes for your fruit and veggie juice extractor at home. Juice according to the manufacturer’s instructions of your juicer.
Wheat grass juice has a naturally sweet and very potent flavor. Many adults consume it straight for its jolt of nutrient-rich, energy-boosting properties. The kids and I like to take it nice and easy in combination with fruit juice. (See also the recipe for “Grasshopper Smoothie” in the “Toddler Foods” section.)
2–3 ounces fresh wheat grass juice
5–6 oranges
If you have a manual wheat-grass juicer this recipe is fun to make with children. Grow a patch of wheat grass (or another cereal green such as barley, spelt, or oat grass) in your garden or windowsill or purchase a flat from a natural food store. Preschoolers can help to cut the grass with small rounded kid-scissors and even younger children can practice putting clippings into the hopper and turning the crank. After you’ve halved the oranges, little hands can do the squeezing on a manual citrus juicer. Stir the two juices together. This is best served with a child-sized pitcher (measuring pitchers work well) and small juice glasses.
One bunch parsley
½ lemon, peeled
1 small lime (or ½ large lime), peeled
5 apples, quartered and seeds removed
Juice, stir, and serve.
1 cup fresh carrot juice
1 cup fresh orange juice
1 cup frozen papaya chunks
1 cup frozen mango chucks
Combine all ingredients in a blender and puree until “smooth-ie.”
Variation: Replace mango or papaya with fresh pineapple pieces or simply add them.
This makes a special soda treat and aids an upset tummy. Yields 2 large servings.
1 lemon wedge, peeled
¼-½-inch slice fresh gingerroot
½ cup fresh raspberries
½ cup frozen raspberries
Any of the following sweet fruits:
3 apples, 3 cups grapes, 3 cups fresh pineapple Sparkling water
Juice the sweet fruit of choice, lemon, ginger, and the ½ cup fresh raspberries. Divide the juice among the glasses and top off with sparking water. Toss a few frozen raspberries into each glass and serve.
GUEST CHEF: CHAD SARNOChad Sarno, certified chef, instructor, and founder of Vital Creations LLC Chef Services has been very active within the raw, vegan community for many years. Most recently Sarno has been executive chef at the Tree of Life Rejuvenation Center and staff chef at the Living Light Culinary Arts Institute. Sarno has been traveling the globe assisting in the ground work of kitchen layout, menu development, and chef training for some of the top restaurants and resorts that specialize in fine living-foods cuisine such as: Roxanne’s Restaurant, world’s first fine-dining raw-foods restaurant in Larkspur, CA; The Farm Resort and Spa, one of the top five-star spas in Asia; Vitalities Inc., exclusive resort and spa in Kauai, HI; Botanica Restaurant, an organic, raw-foods experience; Tree of Life Rejuvenation Center, Dr. Gabriel Cousen’s facility in Patagonia, AZ.
Sarno is developing a reference book, The Raw Chef: A Journey Through the Senses. Packed into over 250 pages are some of the most informative charts and quick reference guides to recipe development. From simple secrets to complex techniques—this book will be a superb teaching tool for all skill levels in raw-and-living culinary artistry. It contains detailed herb and spice references, along with a step-by-step process on the simplicity of gourmet spice and flavor combining, and over 225 first- to fifth-course recipes. Thanks to Chad for sharing some of his favorite recipes for kids!
GUEST CHEF RECIPESAll recipes copyright © Vital Creations, LLC (published in Chad Sarno’s workbook, Vital Creations: An Organic Life Experience).
Yields 3–4 servings.
2 cups macadamia nuts
1 cup coconut meat
3 cups coconut water
2 apples, 1 chopped, 1 diced
1 teaspoon Tahitian vanilla bean
½ teaspoon Celtic sea salt
Put all the ingredients, except the diced apple, into a high-speed blender and blend until smooth. Mix in the diced apple, by hand. Serve with chopped or blended fruit.
Variations: Substitute any soaked nuts for the macadamias. Also, if coconuts are not available, simply omit them.
Yields 4 cups.
1 cup pecans, soaked 10–12 hours
1 cup almonds, soaked 10–12 hours
1 cup pumpkin seeds, soaked 10–12 hours
1 cup sunflower seeds, soaked 10–12 hours
3 cups sweetener paste (date, raisin, or prune)
2 apples, diced small
2 tablespoon cinnamon, ground
1 teaspoon Celtic sea salt
When all the nuts are soaked, strain off excess water. Using the food processor, pulse all nuts until coarsely ground. Set aside. Also, using the food processor, blend the sweetener with a small amount of water until it becomes a smooth paste. Toss the paste along with the diced apples, cinnamon, and salt with the nut mixture. Hand mix well. Continue by spreading the “wet” granola onto dehydrator sheets and dehydrate at 105°F for 10–12 hours.
Serve with nut milk. Seed granola will keep for months in a sealed container.
Yields 2 servings.
1 cup nut of choice, soaked 10–12 hours
½ cup coconut meat
3 cups coconut water
2 tablespoons mesquite powder
1 teaspoon cinnamon
In blender, blend all ingredients well for 25–20 seconds. Continue by pouring the mixture into a nut-milk bag and squeezing out milk. Chill and serve.
Yields 4 servings.
1 cup almonds, soaked 10–12 hours
1 cup sunflower seeds, soaked 10–12 hours
1½ tablespoon dill, fresh and minced
1 tablespoon oregano, fresh and minced
1 teaspoon sage, fresh and minced
2 tablespoons lemon juice
1 tablespoon kelp granules
½ teaspoon Celtic salt
1 teaspoon black pepper
⅓ cup celery minced
¼ cup red onion minced
⅓ cup pickles diced
Homogenize almonds and sunflower seeds. Hand mix in remaining ingredients, mixing thoroughly. Serve by itself or wrapped in nori with assorted veggies.
Yields 6 servings.
2 cups apple, fresh and shredded
1½ cups dried apple, minced
1½ cups pecans, soaked, dehydrated, and ground into flour
¼ cup raisins
1 cup raisins, soaked 2–4 hours and blended into a paste or dates pitted
1½ tablespoons cinnamon
2 tablespoons mesquite powder
Nutmeg to taste
¼ teaspoon Celtic salt
Place all the ingredients into a mixing bowl and hand mix gently, yet thoroughly; set aside. Using a 6-inch spring-form pan, line the bottom with plastic wrap. Press “cake” into pan firmly. Frost with coconut crème. Chill before serving. Note, with extra cake, form into bars and dehydrate for 10–12 hours for a great snack on the trail.
1 cup coconut meat
½ cup coconut water
½ cup cashews, soaked 10–12 hours
⅓ cup dates, pitted
1 teaspoon vanilla bean
½ teaspoon Celtic salt
In high-speed blender, blend all ingredients until smooth.
Serve as frosting for apple spice cake.
* If salad is a new food for your child, I recommend starting with mild-flavored mono-colored leaves. Even red-leaf lettuce can be held suspect by the very cautious connoisseur. Once accepted, gradually introduce bits of darker greens such as spinach, chard, beet, collard, etc. The baby greens tend to be milder than mature greens.
* Baked tofu can be found in the refrigerated section at natural foods stores (or in the “natural foods” section of larger grocery stores). This cooked food can be very satisfying for children who are accustomed to eating meat with meals. (One of my pre-schoolers calls it “chicken.”)
* Almond and pumpkinseed butters can be purchased raw (See Nature’s First Law in the “References, Further Reading, and Resources” section). “Raw” cashew butter has technically been heated, but is a tasty alternative to roasted peanut butter.
* If your kids are used to the taste of peanut butter, you may want to use it for introducing this recipe. You’ll want to make sure that your brand does not contain sugar or hydrogenated oils.
* Berry juice can be easily extracted by pressing the berries into a fine mesh sieve with the round back of a spoon. If using fresh-frozen berries, simply thaw and collect the juice.