Now your toddler can eat like the big people—more flavor, more variety. All of these recipes are family meals that are mild, interesting, and stimulating for a toddler, yet flavorful enough for the parents to enjoy.
Try these unusual flavor combinations, and have fun as a family tasting them together.
This is the time when cognitive development picks up pace in terms of memory, thought processes, and learning capacities. There will be developmental milestones regarding linguistic developments as well. At this stage, your child is developing more and more of her personality and her particular likes and dislikes. Her pickiness may become stronger, or it may fade away after a few months. She may develop mood swings or bursts of temper to test her boundaries. It is important to keep in mind that this phase, thankfully, does not last forever!
Your child should now be eating three meals a day, plus one or two snacks. In general, she should be consuming somewhere between 1,000 and 1,700 calories per day. She can now eat the same food as the adults in the family, and she will be able to use a fork or a spoon and eat independently. You can encourage this by simply being patient and letting your child lead the pace during meals. This is also the time to switch from giving full-fat milk to 2% milk because your child does not need as much fat as before.*
Feeding Guide:†
•Grains: 3 ounces (1 ounce equals 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal).
•Vegetables: 1 cup to 1½ cups per day
•Fruits: 1 cup
•Milk and Dairy: 2 cups (milk, yogurt, cheese)
•Protein and Legumes: 2 ounces to 3 or 4 ounces (1 ounce equals 1 ounce of meat, poultry, or fish, ¼ cup cooked dry beans, or 1 egg).
Sample Menu for a 2-Year-Old
BREAKFAST:
¾ cup 2% milk, ½ cup iron-fortified cereal or 1 egg, ½ cup juice or ½ cup strawberries, ½ slice toast, ½ teaspoon margarine
SNACK:
1 ounce cream cheese, 4 whole wheat crackers, ½ cup juice
LUNCH:
½ cup 2% milk, ½ sandwich with whole wheat bread, 2 teaspoons salad dressing, 1 ounce meat, 1 or 2 carrot sticks, 1 small oatmeal cookie
SNACK:
½ cup 2% milk, ½ cup grapes or ½ cup orange segments
DINNER:
½ cup 2% milk, 2 ounces meat, ½ cup pasta, 2 tablespoons vegetable, 1 teaspoon margarine
In most traditional cultures, eating together is a daily ritual, a big part of the day for families. Sadly, in many modern and urban cultures, parents and children often eat separately, and sometimes they don’t even spend time talking to each other while sitting down at a table to eat. This not only erodes family bonding, but also healthy eating habits.
Just before my son turned two, we began to shift our mealtimes as a family so that we could sit down and eat together for dinners on week-nights and lunches and dinners on the weekend. Before that, I was feeding my son before my husband and I had our dinners. At two, we transitioned my son to a high chair that pulled up directly to the table, and we made a decision to eat together every night—very early dinners together. This changed my son’s attitude during mealtimes because it became an interactive experience for him, and he became more and more interested in what we were eating and how we were eating it. Eating together encouraged the whole feeding process at a time when he was becoming less interested in food and more interested in running and walking about. By watching us eat, he also overcame much of his pickiness—while he refused to eat carrots before, he watched me eat raw carrots sticks every day for two weeks, and one day, he simply picked one up and began to eat it. And he now loves raw carrot sticks. So I can say from experience that it’s a great way to share, stimulate, and inspire good eating habits, while spending time together as a family.
As an adult, it becomes more and more unusual to be able to taste new flavors or to experience new sensations through food. It is always an unexpected pleasure, and the entire culinary business is built on the fact that chefs are trying to create new recipes and develop new ways for us to experience foods. The key is to keep challenging, stimulating, and surprising the taste buds and sensory organs in the mouth. For kids at this stage, even as they approach this phase of independence and pickiness, it is important to keep introducing a variety of flavors and textures, even if your child takes one bite and spits it out. Cultivating the palate is just as important as getting the nourishment into the growing body. Each new taste experience leaves an imprint of that flavor, which can then be built upon for future acceptance of that particular flavor or texture (bitter, slippery, crunchy, etc.).
soup| Spring Vegetable Soup | 4 servings |
This is a beautiful and simple soup that can be made with fresh vegetables of the season. I think fresh peas really enhance the flavor, but you can always use frozen. Otherwise, you can improvise and add any of your favorite vegetables. I like to use pancetta, or unsmoked bacon, since it leaves room for more flavor for the vegetables. You can also use Canadian bacon instead, or if you prefer a vegetarian version, do without the bacon altogether.
¼ pound pancetta or unsmoked bacon
1 onion
½ daikon radish
1 medium-sized zucchini
2 carrots
½ cup fresh peas
2 to 3 tablespoons olive oil
salt and pepper, to taste
Piece Parmesan cheese crust (the size of your thumb)
8 cups water
Parmesan cheese to grate for serving
1Cut the pancetta into small pieces. Peel and mince the onion into fine, small pieces. Wash, peel, and cut the radish, zucchini, and carrots into similar, small bite-sized pieces. Shell the peas and wash.
2In a soup pot, heat the olive oil on low heat. Add the pancetta and cook slowly, making sure not to burn—otherwise it will make the entire soup bitter.
3When the fatty parts of the pancetta become translucent and the flesh tightens up after 3 to 5 minutes, add the onions and cook slowly until they become translucent for about 3 to 5 more minutes.
4Then add the daikon, carrots, and zucchini, and cook for 5 minutes, tossing the vegetables around with a wooden spoon. At this point, add a little salt and pepper.
5Add the cheese crust and water, and cover the pot and bring to a boil.
6Add the peas and simmer for 15 to 20 minutes.
7When all of the vegetables are tender when pierced with a fork, add salt and pepper, to taste.
8When serving, sprinkle with a little grated Parmesan cheese and a drizzle of olive oil. Serve with crusty bread or whole wheat krispbread.
| Crab Porridge with Whipped Eggs and Chives | 4 servings |
This is a dense version of an egg-drop soup. The crabmeat adds the Omega-3 along with the eggs, and the soupy texture is perfect for a casual weekend dinner, perhaps paired with steamed vegetables.
1 cup rice
6 cups dashi stock or chicken stock
2 eggs
3 to 4 chive stalks
½ pound crabmeat
2 tablespoons sesame seeds, roasted
salt and pepper, to taste
1Rinse the rice under cold water and drain. In a pot, add the rice and stock and bring to a boil. Reduce the heat to low; cover the pot and cook for 20 minutes.
2In a small bowl, whip the eggs until foamy and completely blended.
3Wash and chop the chives into small pieces.
4Add the crabmeat to the rice, and crumble it into small pieces with a wooden spoon. Cook for 2 to 3 minutes.
5Add the eggs to the pot of rice, stirring the rice constantly so that the eggs become integrated into the rice. Allow to cook for a minute or two, until the eggs become solidified, but not hardened.
6Add the chives, sesame seeds, salt, and pepper, and serve immediately. This dish is great accompanied by some salted cucumbers or radish.
| Warm Avocado Soup with Lime and Mint | 4 servings |
We usually see avocado raw in salads or guacamole. This recipe is a great way to use avocados in a rich warm soup.
4 ripe avocados
6 cups chicken stock
½ cup cream
Zest of ½ lime
1 tablespoon minced mint leaves
salt and pepper, to taste
1Cut the avocados in half and remove the pit. Scoop out the flesh of the avocados and puree in a blender.
2In a soup pot, add the stock and avocados. Heat gently until warm, and then add the rest of the ingredients.
3Serve warm or room temperature with crunchy bread or crackers.
| Soft Udon Noodle Soup with Sardines and Chives | 4 servings |
Udon noodle soup, with its silkiness unlike any other type of noodle, has become comfort food for my son. Every time I make it for him and his little friends, it is, without fail, a huge hit. The best thing about this soup is that you can include almost anything—fish, poultry, meat, veggies—and it always turns out divine. You can find udon noodles, in dry form, in most Whole Foods stores. If you have an Asian grocery store nearby, you can find the fresh refrigerated kind. You can also order either kind online at Amazon.
5 to 6 pieces of dried kombu
¼ cup dried bonito flakes
4 cups udon rice noodles (around
1 pound)
4 tablespoons soy sauce
4 to 6 sardine fillets (with the bones carefully removed)
4 eggs
3 tablespoons chopped fresh chives
2 tablespoons pomegranate seeds (optional)
1Soak the kombu and bonito flakes in 3 cups water, making sure the kombu pieces are well soaked. Set aside while you prepare the rest.
2Boil the udon noodles according to package instructions, usually around 6 to 8 minutes. I tend to like udon noodles overcooked, so that they are very tender; I don’t hesitate to let them boil a bit over the required time. Drain, and run cold water over the noodles to stop the cooking process.
3For the soup stock, drain the kombu and bonito through a strainer, catching the liquid in a pot; and add the soy sauce. Heat on medium heat, and let it begin to simmer.
4Add the sardine fillets, breaking them into small pieces in the stock.
5In a small bowl, whip up the eggs for a minute until they become frothy and pale. Pour into the simmering stock and stir so that the eggs cook in a uniform way in the stock.
6Add the chives, then the pomegranate seeds, if desired.
7Divide a portion of the noodles among four separate bowls, and then pour the stock over them evenly.
8Serve immediately.
| Miso Noodle Soup with Mackerel and Egg | 4 servings |
Udon noodles are so versatile, and, no matter how you cook them—in a soup or sautéed—they are always a big hit with children. Here is an Omega-3–packed recipe with mackerel and eggs.
4 cups udon rice noodles
6 cups water
2 tablespoons miso paste
1 kombu seaweed
1 tablespoon dried wakame
2 tablespoons dried bonito flakes
2 mackerel (cleaned)
2 to 4 scallions, chopped (white part only)
4 eggs
1Preheat the oven to 375°F.
2Fill a large pot with water and bring to a boil. Add the rice noodles and cook according to package instructions, around 5 to 7 minutes. The noodles should be soft and tender. Drain and run under cold water; set aside.
3In a smaller pot, bring the 6 cups of water to a boil. Add the miso paste, kombu, wakame, and bonito flakes, and simmer for 15 minutes.
4Add the eggs, cracking them one at a time into the simmering water, and cook for another 5 minutes; the water should keep simmering lightly to cook the eggs to a light and fluffy texture.
5Line a baking sheet with foil and roast the mackerel for 7 to 10 minutes.
6Remove it from the oven, and take the cooked flesh off the bones, making sure no small bones are attached to the fish pieces. Add the pieces to the soup stock.
7Divide the cooked noodles among four soup bowls and pour the soup stock over them, putting one egg into each bowl. Sprinkle with chopped scallions.
8Serve immediately.
| Chicken Asparagus Soup with Macaroni and Cream | 4 servings |
This mild soup is well liked by toddlers, even if they usually have a difficult time accepting asparagus on its own.
2 onions
1 garlic clove
1 tablespoon canola oil
4 chicken thighs
2 cups chopped asparagus
6 cups chicken stock
½ cup cream
1 tablespoon ground flaxseeds salt and pepper, to taste
4 cups cooked kamut or whole wheat macaroni
1Peel and slice the onions into thin slices. Crush and chop the garlic.
2In a large pot, add the oil and heat on medium heat. Add the chicken and sauté until the pieces are browned on all sides, about 6 to 8 minutes.
3Add the onions and sauté for another 5 minutes.
4 Add the asparagus, and sauté for another 3 minutes.
5Add the chicken stock and garlic, and bring to a boil. Cover and simmer for 30 minutes, skimming the surface of the stock from time to time to eliminate the fat and foam that floats to the top.
6Remove the chicken and cut it into small pieces, discarding the bones.
7Add the chicken back in, and then with a hand blender, blend the entire soup so that it becomes smooth.
8Remove it from the heat, and add the cream.
9Stir; sprinkle salt, pepper, and flaxseeds into the soup.
10Divide the macaroni into 4 bowls, and pour the soup on top.
11Serve immediately.
| Thai Tom Yam Shrimp Coconut Soup | 4 servings |
Tom Yam soup is a national dish of Thailand—fragrant, rich, and satisfying—and very easy for kids to love with its tomato broth. Here I added coconut milk for a milder version of this soup. I don’t like to use the Tom Yam paste that many use as a base for this soup, since it almost always contains MSG. This recipe is from scratch, and as you will see, it is not difficult. Lemongrass stalks are now available in most supermarkets and Whole Food stores. If you can’t find the Kaffir lime leaves, you can order them online, or substitute the zest of one lime.
1 pound fresh shrimp
2 lemongrass stalks
2 garlic cloves
1 red pepper
1 cup button mushrooms
8 cups chicken stock
2 limes or
4 lime leaves
4 tablespoons nuoc nam fish sauce
2 tomatoes, peeled and cut into segments
4 cups coconut milk
2 tablespoons chopped fresh cilantro
salt and pepper, to taste
1Peel and devein the shrimp, putting the shells into a small pot with ½ cup water. Cover and bring to a boil. Remove from the heat and let cool.
2Meanwhile, wash the lemongrass, cut off the bulb—the lower white section—and chop the stem. Peel and crush the garlic, and mince it into small pieces. Wash and cut the red pepper into small pieces. Brush clean the mushrooms, and cut them into thin pieces.
3In a large stock pot, combine the chicken stock, the zest of the lime or lime leaves, and the lemongrass. Bring to a boil.
4Add the garlic and mushrooms, fish sauce, tomatoes, coconut milk, the shrimp liquid, and red pepper. Simmer for 10 to 15 minutes.
5Add the shrimp and cook for 4 to 5 minutes, or until the shrimp turn pink, shiny, and plump.
6Sprinkle with cilantro and serve immediately.
vegetables and salads| Sautéed Lotus Roots and Arugula | 4 servings as a side dish |
If you’ve never had lotus roots, you should definitely give them a try. They are crunchy, light, and neutral enough to adapt to a variety of dishes. They contain high amounts of fiber, vitamins C and B6, potassium, thiamin, and copper, among other vitamins and minerals. You can get them fresh or in cans at an Asian grocery store, or even in some supermarkets. You can also order them online. Otherwise, you can use canned water chestnuts or jicama, which are easier to find and have a similar crunchy texture.
2 cups sliced lotus root (canned or fresh)
2 cups fresh arugula, washed and chopped
1 teaspoon sesame oil
1 tablespoon canola oil
1 tablespoon sesame seeds
1 tablespoon soy sauce
1 tablespoon mirin
1 tablespoon ground flaxseeds
1Heat a pan with the sesame and canola oil. Add the lotus root and stirfry for 3 to 4 minutes, tossing the slices around with a wooden spoon, making sure all sides are cooked and browned.
2Add the rest of the ingredients and cover. Simmer for 20 minutes.
3Serve immediately.
| Crunchy Grilled Vegetables with Orange Zest | 4 to 6 servings as a side dish |
With a stove-top grill, this is something that can be prepared very quickly any time of the year. Just gather your favorite vegetables together; brush them with olive oil; and grill them over very low heat. It is as simple as that.
1 bunch asparagus
2 zucchinis
2 red peppers
2 tomatoes
1 eggplant
2 tablespoons olive oil
sea salt, to taste
Zest and juice of
1 orange
2 tablespoons chia seeds
1Wash and cut the asparagus in half, discarding the white bottom part. Wash and cut the zucchini into thin round pieces. Wash and cut the peppers into small pieces, discarding the seeds. Cut the tomatoes in half. Wash and cut the eggplant into small pieces.
2In a bowl, toss the vegetables in batches with olive oil, sea salt, and the zest and juice of an orange.
3The order is important here because each type of vegetable requires a different length of cooking time. First, oil the eggplant pieces and put them on the grill, then the peppers, then the zucchinis, then the tomatoes, waiting 3 to 4 minutes before adding the next batch.
4Place vegetables on a serving plate and sprinkle with chia seeds.
5Serve immediately or at room temperature.
| Roasted Fennel and Cherry Tomatoes with Fennel Seeds | 4 servings as a side dish |
Fennel is a wonderful vegetable that is often overlooked. It has a fragrant licorice scent that is a great complement to any protein dish or works well on its own with some bread and cheese.
2 fennel bulbs
Bunch fresh basil
2 cups cherry tomatoes
1 tablespoon fennel seeds
2 anise stars
2 tablespoons olive oil
¼ cup grated Parmesan cheese
salt and pepper, to taste
1Preheat the oven to 350°F.
2Wash and cut the fennel bulbs into thin strips. Wash and remove the leaves of the basil. Wash the tomatoes and drain.
3Line a baking sheet with foil. Spread the cut fennel and tomatoes on the baking sheet.
4Toss together the rest of the ingredients and sprinkle over fennel and tomatoes.
5Bake for 30 to 40 minutes or until the fennel is tender.
6Serve warm.
| Couscous with Fava Beans, Peas, and Artichoke Hearts | 4 servings |
This is a light and elegant couscous that is adaptable to the seasons. In the spring, these vegetables, along with other fresh picks of the season, can be used; in the fall, you can add squash, mushrooms, pears, or apples. The foundation is a vegetable stock made with sautéed onions and shallots. You can always add as much variety as desired. Sometimes my son only likes to eat the fava beans out of the medley of vegetables. Other times, he will eat everything on the plate. Don’t despair—just keep trying.
1 onion
2 shallots
2 tablespoons olive oil
2 cups fresh fava beans (if frozen beans, thawed)
2 cups fresh green peas (if frozen peas, thawed)
2 cups shelled edamame, (if frozen, thawed)
4 artichoke hearts (if frozen, thawed)
4 cups vegetable stock
3 cups cooked couscous
2 sprigs of mint
1Peel and slice the onion and shallots into thin slices. In a pot, heat the olive oil, and add the onion and shallots. Cook until tender and transparent, about 3 to 4 minutes.
2Add the fava beans, peas, edamame, artichokes, and stock. Bring to a boil and cover. Simmer for 10 to 15 minutes.
3Season with salt and pepper, and sprinkle with mint.
4Divide the couscous among 4 bowls.
5Pour the stock and pea mixture on top, and serve immediately.
| Zucchini and Mozzarella Cheese Gratin | 4 servings as a side dish |
You can’t get any simpler than this. This delicious side dish takes 2 minutes to prepare and is a perfect accompaniment to a fish or a meat dish. Or you can add chicken tenders for a more substantial meal.
4 zucchinis
1 cup grated mozzarella cheese
1 cup grated Parmesan cheese
1 cup milk
¼ cup cream
2 tablespoons ground flaxseeds
1 garlic clove
2 tablespoons olive oil
salt and pepper, to taste
1Preheat the oven to 350°F.
2Wash and cut the zucchini into thin rounds.
3In a deep baking casserole dish, combine the zucchini and the rest of the ingredients; mix well.
4Bake for 30 to 40 minutes, or until the zucchini is tender.
5Serve warm.
| Whole Wheat Toasts with Brie and Fig Jam | 4 servings |
My son is not very open to trying different kinds of soft cheeses, especially the strong cheeses of France, like Camembert or Saint Marcelin. My friend Agathe’s kids, on the other hand, can’t get enough of the strongest cheeses imaginable. Agathe tells me it’s in her kid’s genes to love French cheeses, but I think it’s about how much and how often they eat it as a family. I want Magnus to appreciate the subtle flavors and textures of all kinds of cheeses, so I try to use them in dishes. This toast with the mild Brie cheese is something that he has come to like after several attempts.
4 slices whole wheat bread
2 tablespoons fig jam
4 slices of brie cheese—enough to spread on the bread
2 tablespoons ground flaxseeds
1Preheat the oven to 375°F.
2Line a baking tray with parchment paper, and place the bread on the sheet. Spread each slice of bread with a bit of fig jam.
3Add a slice of Brie so that it covers the bread entirely. Bake for 5 to 7 minutes, or until the cheese has melted.
4Sprinkle with flaxseeds, and serve immediately before the cheese stiffens.
| Snap Peas with Pecorino Cheese | 4 servings as a side dish |
Snap peas are a perfect snack for little ones—they are sweet, crunchy, and interesting to eat with its pods and skin. They can either nosh on them plain, or you can prepare them as a side dish. I usually always prefer snap peas raw, as they change flavor if you cook them. Here, I simply toss them with cheese and olive oil.
1 pound fresh snap peas
½ cup grated pecorino cheese
2 tablespoons ground flaxseeds
2 tablespoons olive oil
salt and pepper, to taste
1Wash and “devein” the peas—pop one side of the peas and take off the stringy fiber that runs along both sides.
2Put them in a bowl and toss with the remaining ingredients.
3Serve at room temperature.
| French Potato Gratin | 4 to 6 servings |
When my son turned 2, he stopped eating potatoes. From one day to the next, he would not eat potatoes in any shape or form—mashed, baked, or sautéed. But he began to eat potatoes again after I introduced this potato gratin.
1 onion
4 large potatoes
2 cups milk
1 cup cream
2 tablespoons ground flaxseeds
2 cups grated Emmental cheese
salt and pepper, to taste
1Preheat the oven to 375°F.
2Wash and peel the onions, and cut them into thin slices. Wash, peel, and slice the potatoes into thin slices (ideal would be to use a vegetable slicer); and soak them in a bowl of cold water to remove the starch. Drain.
3In a bowl, combine the milk, cream, and flaxseeds.
4In a deep baking dish or casserole dish, cover the bottom of the dish with a layer of the potatoes. Sprinkle with cheese and onions, and pour in some of the milk mixture. Layer again and repeat until all of the potatoes and milk mixture have been used.
5Bake in the oven for 40 to 60 minutes, or until the potatoes are completely soft when poked with a toothpick or knife.
6Serve warm.
| Snap Peas with Sesame and Lime Zest Pesto | 4 to 6 servings as a side dish |
In this recipe, I use cooked snap peas, but if your child prefers the crunchy texture of raw snap peas, by all means, you can toss everything together without cooking the peas.
¼ cup sesame seeds
¼ cup cashew nuts
1 pound fresh snap peas
2 tablespoons ground flaxseeds
1 teaspoon soy sauce
1 teaspoon brown sugar
1 teaspoon mirin
1 tablespoon chopped mint leaves
1 tablespoon lime juice
1Preheat the oven to 300°F.
2Line a baking sheet with parchment paper and pour the sesame seeds evenly over the sheet. Roast for 3 to 5 minutes, until the seeds are aromatic and golden (being careful not to burn—every oven is different, so the time can be shorter or longer). Let the seeds cool completely.
3Repeat with the cashew nuts, roasting them a bit longer (4 to 6 minutes).
4Meanwhile, bring to boil a pot of water with salt.
5Wash and trim the snap peas, snapping off the edges and removing the fiber that runs along the side of the peas. Boil the peas for 5 to 7 minutes, being careful not to overcook them (you don’t want soft, mushy peas—they should be crunchy, but softened enough to soak up the pesto). Drain, and run the peas under cold water.
6 In a food processor, blend together the rest of the ingredients until well blended.
7In a bowl, toss together the peas and the pesto.
8Serve warm or at room temperature.
| Roasted Cauliflower with Cranberries and Parsley | 4 servings as a side dish |
Earlier in the book I introduced sautéed cauliflower with dates. Here the cauliflower is crunchy and crisp, and this recipe gives a different experience to eating this superfood. It is packed with vitamins C and Bs, folates, Omega-3, protein, phosphorus, and more. It is recommended that these cruciferous vegetables be a regular part of a child’s diet—with three servings a week, minimum.
3 sprigs of parsley
1 head of cauliflower
2 tablespoons olive oil
¼ cup dried cranberries
½ tablespoon sea salt
1Preheat the oven to 400°F.
2Wash and chop the parsley into small pieces. Wash and trim the cauliflower into florets, discarding the thick hard stems. Line a baking sheet with foil.
3Toss the cauliflower with oil, cranberries, and parsley. Bake on the sheet for 20 to 30 minutes.
4Serve warm or at room temperature.
| Zucchini with Tofu and Mushrooms | 4 servings |
This is a very simple tofu dish that can be served as a side dish, or as a main with brown rice or other carbohydrate. My son usually loves tofu with anything, so even when he does not feel up to eating zucchini, he tends to get a few bites with the tofu and the soy stock.
2 zucchinis
1 cup fresh mushrooms
1 tablespoon canola oil
1 teaspoon sesame oil
½ package silken soft tofu
1 tablespoon ground flaxseeds
1 tablespoon ground sesame seeds
1 tablespoon soy sauce
1 tablespoon mirin
1Wash and cut the zucchinis into thin round slices. Wipe the mushrooms with a cloth, and slice into small slices.
2In a pan, heat the canola and sesame oils on medium heat. Add the zucchinis and cook for about 5 to 7 minutes, or until they soften.
3Add the mushrooms and cook together for another 3 to 4 minutes, tossing the vegetables around with a wooden spoon.
4When the mushrooms soften and begin to release liquid, add the tofu, mashing it up with the spoon and mixing it with the vegetables.
5Add the rest of the ingredients, and cook for another 2 to 4 minutes.
6Serve warm with rice.
| Asparagus with Miso-Ae | 4 servings |
You’ve already seen several recipes that combine miso with a protein or a vegetable. Miso-ae is a pesto-like condiment made with miso, sesame, and vinegar, and it is tossed with vegetables or seafood and accompanied by rice. This is a lighter version of the classic recipe and has very little vinegar, which is much more palatable for kids.
½ pound asparagus
1 tablespoon miso
1 tablespoon water
1 teaspoon vinegar
1 tablespoon ground sesame seeds
1 teaspoon sugar
1Wash and cut the asparagus spears in half; remove the end pieces where the skin is white and tough. Using a vegetable peeler, peel off the outer layers of the asparagus.
2Fill a large pot with water and bring it to a boil. Add 1 tablespoon of salt and then the asparagus. Boil for 5 to 6 minutes, or until the asparagus is tender, but not too soft. Drain, and run cold water on the asparagus for a few seconds to stop the cooking process.
3In a bowl, mix together the miso, water, vinegar, sesame, and sugar until well blended.
4Toss the asparagus with the miso mixture until well blended.
5Serve warm or at room temperature.
| Succotash with Fresh Basil and Crabmeat | 4 servings |
Succotash is a great dish that includes a beautiful array of vegetables in a thick broth. I usually add a protein to make it a complete meal and serve it with bread or quinoa for a simple light dinner. Here is a crabmeat version, which gives great flavor to the broth and adds Omega-3 fatty acid.
1 onion
1 tablespoon olive oil
1½ cups cherry tomatoes
1½ cups frozen edamame, thawed
1½ cups frozen corn, thawed
1 tablespoon thyme
2 cups vegetable stock or chicken stock
½ pound crabmeat
1 tablespoon chopped fresh basil
salt and pepper, to taste
1Peel and cut the onion into thin strips. Wash and cut the cherry tomatoes in half.
2Heat a pan with oil, and add the onions. Cook for 3 to 4 minutes until the onions become pale and translucent.
3Add the edamame, tomatoes, corn, thyme, and stock. Cover and let simmer for 15 minutes, stirring from time to time with a wooden spoon. The sauce should thicken, and the tomatoes should have softened.
4Add the crabmeat, breaking up the flesh with the wooden spoon. Cook for 7 to 10 more minutes, tossing everything together.
5Sprinkle with chopped basil, salt, and pepper.
6Serve immediately.
| Cucumbers, Papaya, and Crab Salad with Green Lime Cilantro Dressing | 4 servings |
Papaya has a gorgeous sunny flavor without being too sweet, which is often the case with tropical fruit. It is great combined with savory dishes, particularly with seafood. It is full of beta-carotene and vitamin C, and the texture is smooth and soft, which is a nice contrast to the crunch of the cucumbers in this dish. The best way to buy a papaya is to touch it. It should not be too firm, but soft like a ripe avocado.
½ ripe papaya, chopped into small pieces
1 green lime
1 cucumber
½ pound crabmeat
3 to 4 sprigs cilantro
salt and pepper, to taste
1Peel the papaya. Using a spoon, scoop out the dark seeds of the papaya. Cut into small cubes and put into a bowl.
2Squeeze in the juice of the lime. Toss.
3Cut the peel off the cucumber, and chop it into similar sized cubes as the papaya; toss together.
4Mix in the crabmeat and cilantro; sprinkle with salt and pepper.
5Serve immediately (papaya tends to become rather mushy if left out too long—it is best when eaten right away). Serve with crunchy bread or crackers.
| Salted Crunchy Cucumber and Radish | 4 to 6 servings as a condiment |
These are fresh “pickles”—without the nitrates that are used for most store-bought pickles. They add a crunchy texture to an otherwise “soft” meal, such as noodles, porridge, or rice dishes. You can add olive oil and try other kinds of vinegar, but I usually like to keep it very simple with salt, rice wine vinegar, and some cerfeuil leaves. If you can’t find dried cerfeuil leaves, you can use oregano. They will keep in the refrigerator in an airtight container for up to 3 to 5 days, so you can save any leftovers from this recipe.
2 cucumbers
1 daikon radish
2 tablespoons rice wine vinegar
1 teaspoon sugar
1 teaspoon salt
1 tablespoon dried cerfeuil leaves
1 tablespoon dried oregano
1Wash and peel the cucumbers and radish (remember that daikon radish has two layers of skin, so rotate it twice to get to the more delicate flesh).
2For the cucumbers, remove the inner core with the seeds, and cut them into quarters lengthwise, then into small pieces.
3Cut the radish into similar-sized pieces.
4In a small bowl, mix together all of the ingredients. Cover with plastic wrap and refrigerate for 1 hour to allow the flavors to mingle.
5Serve cold or room temperature, as an accompaniment.
| Grilled Peach and Feta Salad | 4 servings |
Feta cheese is tangier and saltier than goat cheese, and it is nicely balanced in this recipe by the sweetness of the peaches, which are even sweeter when grilled. This is a nice refreshing salad for the summer months when peaches are in season.
4 peaches
1 tablespoon olive oil
¼ cup feta cheese
¼ cup Greek yogurt
1 teaspoon chopped fresh basil
1Peel the peaches, then wash and cut them in half; remove the pits, and slice peaches thinly.
2Lightly oil the peach slices with olive oil, and cook for 3 to 4 minutes on a grill (outdoor or stove-top grill pan).
3In a bowl, combine the feta cheese with the yogurt, and mix well.
4Put the peaches on a plate and pour the yogurt mixture on top.
5Sprinkle with basil, and serve.
| Goat Cheese Balls with Red Pepper, Crushed Walnuts, and Chives | 4 Servings |
These goat cheese balls are festive and easy to make, and you can make them as a project with your child by rolling the cheese into balls and covering them with a variety of toppings. Here are three options, but you can use any kind of vegetable, dried and fresh fruits, and herbs.
1 cup soft goat cheese
3 tablespoons chopped chives
3 tablespoons chopped red peppers
3 tablespoons chopped or crushed walnuts
1Taking a tablespoonful of goat cheese at a time, place the cheese in the palm of your hand, and slowly roll into a ball. Continue until all of the cheese has been rolled into small balls.
2Place the three toppings on separate plates.
3Roll the cheese balls in the toppings until well covered.
4Serve immediately.
chutney, tapenade, and pesto| Mango Chutney | 4 to 6 servings |
Mango chutney is the classic Indian condiment for spicy dishes. I love the sweet and savory combinations and think it is a very stimulating meal when you have a good mixture of both. This chutney is inspired by the traditional mango chutney, but it doesn’t have as much sugar or the usual amount of vinegar. It integrates brainfood elements of flaxseed and walnut oil.
3 medium apples, peeled, cored, and chopped
2 large mangos, peeled and chopped
2 tablespoons brown sugar
1 tablespoon vinegar
1 tablespoon lemon juice
1 teaspoon walnut oil
1 tablespoon chopped and peeled ginger
½ teaspoon each: ground nutmeg, cinnamon, and salt
1 teaspoon ground flaxseeds
1In a pot, combine all of the ingredients; cook on low heat covered for 20 minutes or until all of the ingredients have been cooked to a soft texture.
2Remove from the heat, and serve at room temperature with meat, tofu, or vegetable dishes.
| Prune and Date Chutney with Walnuts and Cinnamon | 4 to 6 servings |
Prunes are definitely a superfood. They contain high amounts of Omega-3 fatty acids, vitamins C and A, calcium, iron, magnesium, potassium, and folate. In the U.S., prunes are not used much in cooked recipes, but they are very commonly used in North African savory dishes, with lamb, duck, and other meats. This chutney is a wonderful way to enjoy dates and prunes, and they can be served as a snack or cooked with meats, grilled or stewed together to infuse a sweetness in savory dishes. You can also eat it as a jam on toast or crackers or as a topping for yogurts or ice cream. Using it is a great way to add extra vitamins and minerals to a dish.
2 tablespoons brown sugar
2 tablespoons ground cinnamon
1 cup water
Zest and juice of
2 oranges
2 tablespoons ground walnuts
½ pound pitted prunes
½ pound pitted dates
8 ounces ground walnuts
1In a bowl, stir together the brown sugar, cinnamon, water, zest and juice of the 2 oranges, and the ground walnuts.
2With a knife, open up the center of each prune and date, and insert a walnut.
3Place the fruit in a large, heavy pan, and cover with water and the sweetened juice. Cover and cook on low heat for 20 to 30 minutes.
4Remove from the heat, and serve warm or at room temperature.
| Olive Flaxseed Tapenade | 4 to 6 servings |
Olives contain antioxidants and phytonutrients, which can protect cells from damage. They also contain calcium, vitamin A, and DHA Omega-3. Olives usually contain a high amount of sodium, so it is good to use small portions for a spread or a dip. Tapenade is usually made with raw garlic and capers, but because I find raw garlic too strong for kids, I have omitted these and added some flaxseeds, wheat germ, and ground pine nuts.
½ cup pitted black olives
½ cup pitted green olives
2 tablespoons olive oil
1 teaspoon lemon juice
1 teaspoon ground flaxseeds
1 teaspoon ground wheat germ
1 teaspoon ground pine nuts
1In a food processor, blend all of the ingredients until smooth.
2Serve with crackers or bread.
3Stored in an airtight container, the tapenade will keep up to 3 to 5 days in the refrigerator and up to 1 month in the freezer.
pasta and noodles| Mini Ziti with Tuna, Capers, and Tomatoes | 4 servings |
This is a simple pasta dish that even my husband (who can only make coffee) can whip up in a few minutes. Capers give a salty tang to this sauce without overpowering the dish. I like to cook the tuna separately before mixing it into the sauce, just to give it extra tenderness.
2 garlic cloves
2 tablespoons olive oil
2 cans tuna preserved in olive oil
4 cups peeled and chopped tomatoes
1 teaspoon sugar
1 tablespoon capers
1 tablespoon salt
14 ounces whole wheat mini ziti
1Peel and crush the garlic, and cut into small pieces. In a small pot, heat 1 tablespoon olive oil, and add half of the crushed garlic. Cook for 1 minute, and then add the tuna. Cover and simmer while you prepare the tomato sauce.
2In another pot, heat the other tablespoon of olive oil, and add the rest of the garlic. Let it cook for 1 minute, and then add the tomatoes, sugar, and capers. Cover and let simmer for 30 to 40 minutes.
3Add the tuna to the tomato sauce.
4Bring to a boil a pot of water with 1 tablespoon salt. Cook the ziti according to the package instructions.
5Drain, and toss together with the tomato sauce.
6Serve immediately.
| Angel Hair Pasta with Light Anchovy and Broccoli Sauce | 4 servings |
You may think that the flavor of anchovies is too strong for kids. But as you will see in this recipe, when anchovies are cooked well, almost caramelized in olive oil, and tossed together with pasta and other elements, like broccoli, the strong flavor of the fish dissipates, and you are left with nutty, salty remnants, which enhance any vegetable pasta dish.
1 large head of broccoli
14 ounces of whole wheat angel hair pasta
4 tablespoons olive oil
1 garlic clove, crushed
8 slices of anchovies soaked in olive oil
salt and pepper, to taste
1Wash and cut up the broccoli, separating the florets from the stems, but keeping all of it. Bring a pot of salted water to a boil. Put in the broccoli stems, and let them boil for 5 minutes. Then add the florets, and boil for 3 to 4 minutes.
2With a spoon, carefully remove the broccoli and put it into a bowl of ice water to stop the cooking process and to preserve the green color. Drain and set aside.
3In the same water that you used to boil the broccoli, boil the pasta following the instructions on the package. When done, drain and set aside.
4In a pan, heat the olive oil on medium to low heat; add the garlic and sauté for 1 to 2 minutes.
5Add the anchovies and cook for 2 to 3 minutes, until they dissolve into the oil.
6Add the broccoli and toss; then add the pasta and toss together.
7Salt and pepper to taste, and serve immediately.
| Cauliflower Fusilli with Cranberries and Roasted Pumpkin Seeds | 4 servings |
Cooking pasta in the same water as a vegetable used in the same dish infuses the pasta with the scent and flavor of that vegetable, enhancing the flavors of the entire dish. Here the pasta is cooked in the same cooking liquid as the cauliflower, which has a strong flavor. The dried berries add color and an unexpected tang in an otherwise salty dish that is based on anchovies.
1 full head of fresh cauliflower
14 ounces whole wheat fusilli pasta
3 tablespoons olive oil
4 anchovy fillets
3 tablespoons dried cranberries or lingonberries, roughly chopped
½ cup grated Parmesan cheese
½ cup pumpkin seed kernels
2 tablespoons dried oregano
salt and pepper, to taste
1Bring to a boil a large pot of water with 1 tablespoon salt.
2Meanwhile, wash and cut the cauliflower into small pieces, separating the florets, peeling the outer layer of the stalk, and chopping the stock into small pieces. Boil the cauliflower in the salted water for 7 to 10 minutes, until it becomes very tender when pierced with a knife (it should go right through).
3 When done, remove the cauliflower with a slotted spoon and drain in a strainer. Set aside.
4Boil the pasta in the cauliflower liquid, following the instructions on the package.
5In a pan, heat the olive oil; add the anchovy fillets and cook until they dissolve.
6Add the berries, oregano, Parmesan cheese, cauliflower, and the pumpkin seeds, tossing it all together until well blended.
7When the pasta is done, take it out with a slotted spoon and put into the pan, allowing some of the cooking liquid to be included in the cauliflower mixture. Toss well.
8Sprinkle with salt and pepper, and serve.
| Chicken Carbonara with Peas | 4 servings |
My favorite carbonara sauce recipe is from the mother of a dear Italian friend; it is made with raw eggs, Parmesan, and pancetta, and it is divine. But for kids, I hesitate to serve raw eggs. In this recipe, the eggs and Parmesan cheese are cooked with the pasta in the pan. The flavors are still great, and you can feel safe serving it to your little ones.
1 garlic clove
4 to 5 thin slices of pancetta (or bacon, if there is no pancetta)
1 tablespoon olive oil
6 chicken thighs
14 ounces spaghetti
2 cups peas
2 eggs
½ cup grated Parmesan cheese
1 tablespoon chopped fresh parsley
salt and pepper, to taste
1Bring to a boil a pot of water with a tablespoon of salt. Peel and smash the garlic with the side of a knife, taking care to leave it intact. Cut the pancetta slices into small pieces.
2In a pan, heat the oil, and then add the pancetta and let it cook for 2 to 4 minutes.
3Add the chicken thighs and the garlic; cover and cook for 20 to 30 minutes.
4Meanwhile, boil the pasta according to the package instructions.
5Place the chicken on a cutting board, and cut it into small pieces, discarding the bones; return it to the pan and add the peas. Cook for 3 to 5 minutes, tossing the ingredients together.
6In a bowl, mix together the eggs and the grated Parmesan cheese.
7When the pasta is done, drain and pour it into the pan with the chicken; then pour in the egg mixture, tossing quickly so the pasta is coated with the egg mixture. Cook it in the pan for 2 minutes, or until the eggs are firm and cooked through.
8Sprinkle with parsley, salt, and pepper, and serve.
| Pasta with Butternut Squash and Walnut Cream Sauce | 4 servings |
This light pasta is easy to make and is perfect when butternut squash comes into season in the fall. The squash is sweet, and the nutty flavor of walnuts blends well. This recipe contains beta-carotene, folate, vitamin C, Omega-3, carbohydrates, and calcium. You can also use pumpkin instead of butternut squash. To save time, I often buy the pre-cubed organic butternut squash from Whole Foods, as the squash is quite difficult to peel.
2 cups butternut squash, cubed
1 teaspoon sage
1 cup chicken stock
¼ cup warm cream
½ cup crushed walnuts
1 tablespoon of butter
14 ounces kamut or whole wheat linguini pasta
salt and pepper, to taste
1In a medium-sized pot, combine the cubed squash with the sage and chicken stock, and bring to a boil; then simmer for about 15 minutes or until the squash is tender when pierced with a fork.
2Remove from heat and mash the squash with a fork (or use a hand mixer for better smoothness).
3In a small pot, heat the cream until close to boiling. Then add the crushed walnuts and butter to the cream. Heat it for 4 to 6 minutes.
4Add the mashed butternut squash and mix well. Take off the heat. Set aside.
5Fill a large pot with water and bring it to a boil. Add 1 tablespoon salt. Add the pasta and cook following the instructions on the box.
6Drain the pasta, and then fold into the cream sauce. Sprinkle with salt and pepper to taste.
| Spaghetti with Caviar, Edamame, and Lemon Zest | 4 servings |
This is a beautiful light pasta dish that is super simple and packed with Omega-3 fatty acid, complex carbohydrates, and protein. Kamut is a great source of protein, and you can find the pasta version in most stores. If you have difficulty finding it, you can always use whole wheat pasta.
14 ounces kamut or whole wheat spaghetti
1 cup edamame
2 tablespoons fresh chopped chives
2 tablespoons olive oil Zest of
1 lemon salt and pepper, to taste
½ cup salmon roe, tobiko, or other kind of caviar
1Boil the spaghetti according to the package instructions. Drain.
2Toss together with all of the other ingredients, except for the salmon roe.
3Sprinkle the salmon roe on top and serve immediately.
| Sautéed Buckwheat Noodles with Cabbage and Pork | 4 servings |
This is a very popular noodle dish called Yakisoba—sautéed noodles—that is often sold as a street snack in Japan. Here I use buckwheat noodles with pork and cabbage. If you prefer to do a vegetarian version of this, you can add bean sprouts and mushrooms instead of pork.
14 ounces buckwheat “soba” noodles
1 onion
2 garlic cloves
1 carrot
½ head of cabbage
1 tablespoon canola oil
1 teaspoon sesame oil
4 pork chops
½ cup soy sauce
¼ cup water
2 tablespoons Worcestershire sauce
2 tablespoons chili paste
2 garlic cloves, chopped
1Bring to a boil a large pot of water. Add the noodles, and cook according to the package instructions. Drain and set aside.
2Peel and slice the onion and garlic. Wash and peel the carrot, and, with a grater, shred into thin strips. Wash and cut the cabbage into thin strips.
3Heat a large pan with canola oil and sesame oil. Add the onion and garlic, and cook for 3 to 4 minutes.
4Add the pork chops, and cook for 6 to 8 minutes, until the pork is golden on both sides.
5Remove the pork from the pan and cut into small cubes. Return it to the pan. Add the carrots and cabbage, and cook for 6 to 8 minutes until they soften.
6Add the soy sauce, water, and Worcestershire sauce, and then add the noodles. Cook for 3 to 4 minutes, tossing very well so that the noodles are coated with the sauce.
7Serve immediately.
| Flaxseed Noodles with Corn, Green Beans, and Mushrooms | 4 servings |
There are several noodle recipes in this book, and I am including more varieties, since they are often the most preferred dish for kids. Noodles are like pasta, and they lend themselves to infinite combinations and cooking methods.
1 cup green beans
5 large shiitake mushrooms
1 cup water
14 ounces egg noodles
1 onion
2 tablespoons canola oil
1 red pepper
1 cup corn
3 to 4 sprigs scallions
5 tablespoons soy sauce
3 tablespoons ground flaxseeds
1 tablespoon grapeseed oil
1Wash and trim the green beans. Bring a pot of water to a boil, and add the green beans. Cook for 5 to 7 minutes until tender. Dunk them into an ice bath, or drain and run them under cold water. Set aside.
2In a small bowl, soak the mushrooms in the cup of water.
3Boil a pot of water and cook the noodles, following the instructions on the package (usually 4 to 6 minutes—egg noodles cook fairly quickly). Drain; run cold water on the noodles for a few seconds, and toss with tongs or a fork to prevent them from sticking. Set aside.
4While the noodles are cooking, slice the onions into thin slices, and heat a pan with canola oil. Cook the onions slowly on very low heat, making sure not to burn them.
5Cut the green beans into small pieces. Wash and remove the seeds of the red pepper, and cut pepper into small pieces. Add the green beans, corn, and red pepper to the pan with a bit of salt.
6Wash and chop the scallions, and add to the pan. Cook for 5 to 7 minutes until they soften.
7Meanwhile, take out the mushrooms that have been soaking in the water (keep the water), and chop into small pieces; and add to the pan. Pour the water into the pan; add the soy sauce, and cover. Simmer for 5 minutes.
8Remove from heat, and add the flaxseeds and grapeseed oil. Toss the noodles into the pan, making sure they are covered in the sauce (if you prefer it to be more moist, add another tablespoon of soy sauce and canola oil).
9Serve immediately.
legumes, rice, and grains| Mediterranean Sautéed Navy Beans | 4 servings as a side dish |
This is usually a spicy dish, stewed for hours on the stove. Here, I soak the beans overnight with raw onions and carrots for flavor, and the sauce is without the usual spice, keeping only the rich Mediterranean flavors of fresh tomatoes, parsley, a bit of garlic, and a touch of brown sugar sweetness that your child will love. This is also great for a snack with toast or crackers.
2 cups dried navy beans
1 onion, peeled and cut into rough pieces
1 carrot, cut in large pieces
2 onions
2 garlic cloves
6 fresh tomatoes
2 tablespoons olive oil
1 tablespoon brown sugar
1 tablespoon chia seeds
2 tablespoons chopped fresh parsley
salt and pepper, to taste
1In a large bowl, combine the beans, cut onion, and carrot; fill with water. Cover and let stand overnight in the refrigerator.
2Drain the beans, and discard the onion and carrot. In a large pot, cover the beans completely with water. Bring to a boil; cover and simmer for 40 to 50 minutes, or until the beans are very tender. Drain and set aside.
3Peel and chop the onions into small pieces. Crush and chop the garlic. Bring another pot of water to a boil; dunk the tomatoes for a few seconds, and peel the skin off under cold, running water. Cut the tomatoes into small pieces.
4Heat a large pot with oil and cook the onions for 3 to 4 minutes until they soften.
5Add the garlic and cook for 2 minutes.
6Add the tomatoes and sugar; stir and cook for 2 to 3 minutes; add the beans and cover. Simmer for 30 to 40 minutes.
7Divide the beans among four plates. Sprinkle with chia seeds and fresh parsley; salt and pepper to taste.
8Serve.
| Sautéed Rice with Green Beans and Ham | 4 servings |
Sautéed rice is a great way to integrate vegetables and protein which may otherwise be difficult for your child to accept. If your child usually dislikes green beans, this recipe calls for the beans to be chopped into very small pieces.
1 cup green beans, frozen or fresh (if frozen, thawed; if fresh, cooked in salt water for 7 to 10 minutes, then drained, then finely chopped)
4 to 5 slices of Serrano or Parma ham
1 garlic clove
3 tablespoons canola oil
2 eggs
2 tablespoons butter
4 cups brown or white rice (preferably cooked the day before and refrigerated—this makes for a better sautéed rice)
1 tablespoon dried seaweed flakes
salt and pepper, to taste
1Dice the green beans into small pieces. Cut the ham into small pieces. Peel and crush the garlic clove to flatten it, not breaking it completely apart—it will be used to infuse the oil while cooking and taken out before serving.
2In a pan, heat 1 tablespoon of canola oil. Break the eggs into a bowl, and whip vigorously for 1 minute; pour into the pan. Allow the eggs to settle and cook for 2 to 3 minutes until they set; then flip to the other side and cook for another 2 minutes. This should make a thin, crepe-like egg pancake. Remove from the pan and slice into thin pieces. Set aside.
3In the same pan, heat the 2 tablespoons of canola oil on medium heat. Add the garlic and cook for 1 minute, tossing it in the oil.
4Add the butter, and then the ham, and cook for 2 to 3 minutes, making sure it does not become too crispy.
5Add the green beans, cooking for a further 2 minutes.
6Add the rice and toss well, while cooking on the heat for about 5 minutes.
7Add the sliced egg crepe and toss, sprinkling the seaweed flakes on top. Salt and pepper to taste.
8Serve immediately.
| Shiitake Mushroom Rice | 4 servings |
Rice infused with mushrooms is a typical autumnal dish, and there are many variations—rice infused with bamboo shoots, chestnuts, red beans—often made for festive occasions. It is very easy to make.
4 dried shiitake mushrooms
2 cups short grain rice
1 carrot
3 cups water
1 tablespoon fresh chopped chives
1In a small bowl, soak the mushrooms in ½ cup of water for 10 minutes.
2Wash the rice carefully until the water is no longer murky. Drain the water. Remove the mushrooms, reserving the liquid. Cut off the stems and discard; chop the mushrooms into small pieces.
3Wash and peel the carrot, and dice into small pieces.
4In a pot, combine the rice, carrot, water, mushrooms, and the liquid from soaking the mushrooms. Bring to a boil, and then quickly lower the heat to low. Cover, and simmer for 20 minutes.
5Serve warm.
| Sweet Peas, Roasted Pine Nuts, and Fresh Mint with Quinoa | 2 to 4 servings as a side dish |
Quinoa is delicious in cold dishes as well as warm. This recipe has a nice combination of fresh herbs and vegetables. You can use any kind of vegetable, such as zucchini, peppers, or eggplant.
Sprig of fresh mint, finely chopped
½ cup pine nuts
2 cups cooked quinoa
1 cup frozen peas, thawed, or fresh sweet peas (boiled in salted water for 5 minutes, drained)
1 tablespoon olive oil
1 teaspoon lemon juice
salt and pepper, to taste
1Preheat the oven to 300°F.
2Wash and finely chop the mint.
3Line a baking sheet with parchment paper, and roast the pine nuts for 4 to 6 minutes, tossing them around with a wooden spoon after 2 minutes until slightly golden, making sure not to burn them (they burn quickly).
4In a large bowl, mix together the quinoa, peas, olive oil, lemon juice, and salt and pepper.
5Add the nuts and mint.
6Serve room temperature with toast or with a protein.
fish and seafood| Tuna Tataki with Cilantro Soy Dressing | 4 servings |
Tataki is a Japanese term that means to hit, and when it is used as a cooking technique (as in maguro tataki, a dish from the South of Japan where my mother is from), it means to sear the fish fillets with heat and take them off right away to avoid overcooking. This is the quickest and, for me, the most delicious way to eat a tuna steak—cooked medium rare, seared on both sides for no more than 1 to 2 minutes. The core should be pink or red, depending on your preference. For adults, you can use an ample amount of freshly cracked pepper, but for the kids I don’t use salt or pepper because the cilantro soy dressing contains enough sodium.
salt and pepper, to taste
4 tuna steaks (they must be extremely fresh and quite thick)
3 to 4 sprigs of cilantro
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon walnut oil
1Heat a ridged, nonstick grilling pan on the stove top (or heat a grill if you are working with a real grill oven) on high heat.
2Salt and pepper the tuna steaks for adults.
3While the pan is being heated, wash and chop the cilantro, and combine in a bowl with the rest of the ingredients. Mix well and set aside.
4When the pan is hot enough (you can put the palm of your hands over the top of the pan, and, if you can feel the heat coming off, it is ready), sear the tuna fillet on one side for 1 to 2 minutes—you will be able to see the color of the tuna steak turn from red to brown as it cooks. Flip to the other side as the brown color reaches halfway, making sure not to overcook the steak. Tuna, when overcooked, becomes dry and flaky; we want it to be moist and juicy.
5As the color of the tuna steak turns brown on this other side, remove it from the grill, and let it rest for 5 minutes.
6Pour the dressing over the top, and serve with quinoa, rice, or pasta.
| Roasted Salmon with Orange-Infused Spinach | 4 servings |
This is a simple way to make salmon with a bit of a twist—orange zest adds a different layer of flavor, and the color combination of a pink salmon steak and bits of orange skin makes for a gorgeous dish when served on a bed of dark green spinach.
3 cups frozen spinach or 6 cups fresh spinach
1 tablespoon soy sauce
Zest and juice of 1 orange
1 tablespoon water
1 tablespoon mirin
4 salmon steaks
salt and pepper, to taste
1Preheat the oven to 375°F.
2Thaw the frozen spinach (if using fresh spinach, wash it and boil in salted water for 3 to 4 minutes until soft; then drain and set aside).
3In a small bowl, combine the soy sauce, the zest of the orange (wash the orange well, then grate the skin with a grater or a peeler), the juice of the orange, water, and mirin.
4Place the salmon steaks on a baking tray lined with parchment paper. Sprinkle the soy mixture on top, and place the spinach on the tray next to the salmon. Bake for 5 to 7 minutes, depending on the thickness of the salmon. This may seem like very little time, but fish cooks very quickly and can dry out quickly as well. The fish will continue to cook even after you take it out of the oven.
5Making sure that the spinach is also warm enough, take the tray out of the oven; let it rest for 2 to 3 minutes.
6Add salt and pepper, to taste, and then serve with rice, couscous, or quinoa.
| Peruvian Clams with Shiso Leaves, Cherry Tomatoes, Whole Wheat Croutons and Cucumber | 4 servings |
At one of my favorite restaurants in Paris, I had a phenomenal dish called Leche de Tigre by Chef Enoki, which means the liquid of ceviche, from the Latin American dish of raw mixed seafood. This recipe is a cooked clam version, which is a safer option for kids, and uses the delicious liquid of the clams to flavor the croutons and cucumbers.
4 slices whole wheat bread
3 tablespoons olive oil
2 pounds fresh little neck clams
1 cucumber
2 cups cherry tomatoes
2 chopped fresh shiso leaves (if you can’t find shiso leaves, use the leaves of 4 sprigs of fresh mint and the leaves of 2 sprigs of fresh basil, and chop into thin strips)
4 tablespoons water
salt and pepper, to taste
Zest and juice of one lime (optional)
1Cut the whole wheat bread into small cubes and put on a foiled-covered baking tray; drizzle with olive oil, and sprinkle some salt; bake in a toaster oven (or in the oven) for 5 to 7 minutes until they are golden and hard. Crush them slightly so they become croutons.
2Wash and clean the clams by running them under cold water, scrubbing them with a hand brush. Soak them in a bowl of salt water; cover the bowl with a plate and allow it to sit for 5 to 7 minutes (this allows the clams to spit out any sand they may be retaining).
3Remove the green outer skin of the cucumber and cut it in half. Remove the seeds with a spoon, and cut the cucumber into small cubes.
4Drain the clams.
5In a pan, heat the olive oil on medium heat and add the clams, tomatoes, cucumber, and the leaves with 4 tablespoons water; cover with a heavy lid. Cook for 5 to 7 minutes until the clams open. Discard any clams that fail to open.
6Pour the opened clams plus vegetables into a large bowl; add the croutons, salt, and pepper, and serve immediately into smaller bowls with chunky bread to soak up the liquid. Sprinkle with the zest and juice of the lime (optional).
| Marinated Octopus with Green Olives and Lemon Confit | 4 servings |
Octopus with lemon and olives is a typical Mediterranean dish, but it’s often cooked in a thick spicy tomato or wine sauce, which is not great for children and tends to mask the delicate flavor of the octopus. This dish is simply cooked in vegetable stock, allowing the sauce to be flavored with the natural stock of the octopus.
Lemon confit, or pickled lemon, adds a salty flavor that enhances fish and seafood in a great way. If you can’t get it at your local grocery store, you can order it online, and it keeps well for a few months.
1 pound octopus
1 onion
2 garlic cloves
2 tablespoons olive oil
2 cups vegetable stock
2 potatoes
Zest and juice of 1 lemon
½ cup pitted and chopped green olives
salt and pepper, to taste
1Bring a large pot of water to a boil. Add the octopus and simmer for about 15 minutes. Drain and let cool. Cut it into small pieces.
2Slice the onions, and crush the garlic cloves; then cut them into small pieces. Wash and cut the potatoes into thin small pieces. Cut the pickled lemons into small pieces.
3In a pan, heat the oil; add the onions and garlic and cook for 3 to 4 minutes.
4Add the stock, potatoes, zest and juice of a lemon, olives, and the octopus. Cover and simmer over low heat until potatoes and octopus are tender, about 45 minutes.
5Serve with pasta or bread.
| Crispy Salmon Potato Cakes | 4 to 6 servings |
These salmon potato cakes can be addictive. They are traditionally fried and made with onions, but I think onions can be a bit overpowering, and I bake in the oven instead of frying for great flavor without all the fat. You can serve them with sour cream or some crème fraiche on the side.
1 salmon fillet
1 pound potatoes
1 egg
2 tablespoons ground flaxseeds
2 tablespoons oat flour
1 teaspoon baking soda
1 teaspoon salt
1 tablespoon chopped chives
2 tablespoons olive oil
salt and pepper, to taste
1Preheat the oven to 375°F. Cover a baking sheet with foil and place the salmon skin-side down on the sheet. Bake for 6 to 9 minutes, depending on the thickness of the salmon.
2Once it’s done, cool the fillet; use a fork to break up the salmon into small pieces. Set aside.
3Wash and peel the potatoes. Dunk them into cold water, and, using a grater, shred them into fine pieces. Place the shreds on a paper towel. In order to remove the moisture from the potatoes, cover them with another layer of paper towels and squeeze the potatoes on both sides with your hand.
4In a bowl, combine the egg, salmon, flaxseed, oat flour, baking soda, salt, and chives. Sprinkle salt and pepper.
5Add the potatoes and mix well.
6With an ice-cream scoop, portion out the potato mixture into patties, one at a time, onto the baking sheet, flattening it out. Bake for 15 to 20 minutes.
7Sprinkle with salt and pepper, and serve immediately.
| Roasted Sardines with Lemon Peel Chips and Crunchy Parsley | 4 servings |
I was introduced to the beauty of sardines during a trip to the coastal towns in Portugal. There, the folks I met—children as well as adults—ate sardines every day, grilling them on their balconies overlooking the Mediterranean Sea. I learned to eat them with sea salt, or with olive oil and boiled potatoes, or fried and served with fresh tomato sauce. Sardines have a deep flavor, not as rich as mackerel, but similar. This fish, which is rich in DHA Omega-3, is versatile and easy to cook. Most fishmongers will carry them, and you can cook them whole, with the head intact or without.
4 cups of canola oil for cooking
2 lemons Bunch of parsley (I prefer the curly rather than flat for this recipe)
1 to 2 tablespoons coarse sea salt
12 small to medium-sized sardines
2 to 3 tablespoons olive oil
1Preheat the oven to 350°F.
2Heat the canola oil. Wash and peel the lemons with a peeler, making thin slices; set them aside for frying. Wash and carefully dry the parsley on a paper towel. Fry the lemon peels in the oil for 1 to 3 minutes depending on the thinness of the lemon peel until they become crispy, taking care not to burn them. Place them carefully on a plate lined with paper towels.
3Then fry the parsley very quickly—a few seconds—several sprigs at a time. They will stiffen and curl up, making crispy leaves. Place them on a plate lined with paper towels, and sprinkle salt on top.
4Place the sardines on a foil-covered baking sheet. Roast for 7 to 10 minutes.
5Place them on a cutting board, and, with a knife and a fork, remove the skin of each fish.
6Place them on a large tray, one next to the other. Drizzle with the olive oil, then sprinkle the sea salt, lemon peel, and fried parsley on top.
| Warm Smoked Salmon Panini Sandwich with Dill and Sour Cream | 4 servings |
Warm pressed panini sandwiches are a perfect way to integrate leftovers, both the bread and the filling, into a quick hot meal. If you don’t have a panini press, you can use a pan or a large pot full of water, covered on the bottom with foil to press down the bread. For this recipe, wild-caught salmon should be used because it contains less mercury and is richer in DHA Omega-3.
4 tablespoons olive oil
4 tablespoons sour cream
8 slices of whole wheat baguette or sliced bread
4 slices wild-caught smoked salmon
2 tablespoons chopped fresh dill salt and pepper, to taste
1Heat a ridged grill pan on the stove top or a normal nonstick pan on medium heat, and add 2 tablespoons olive oil.
2Assemble the sandwich—spread the sour cream on one side of each slice of bread; place the salmon; sprinkle the dill; and finally, add salt and pepper.
3 Close the sandwich and place on the pan; cover with foil and press down with a panini press or a pan. (Before I bought a panini press, I used to put a gallon of water on the pan and then press it down for a few minutes. I have a friend who puts a piece of brick covered with foil. You can be creative and use anything that will weigh it down.)
4Cook for 5 minutes, and then flip the sandwiches over. Drizzle the other 2 tablespoons of olive oil, and then let them cook for another 5 minutes, or until the bread becomes golden and crispy on the outside.
5Serve immediately.
| Polenta Cakes with Dill and Smoked Salmon | 6 to 8 servings |
Polenta cakes are a great side dish or on their own. It is a denser, moister, and savory version of a cornbread. This has smoked salmon and dill, which makes it a complete meal and perfect to take along for a picnic or an al fresco meal.
1 tablespoon canola oil
2 to 3 smoked salmon fillets
2 cups milk
2 cups water
1 tablespoon chopped fresh dill
1 teaspoon salt
1 cup cornmeal
½ cup cream
1 tablespoon chia seeds
salt and pepper, to taste
2 tablespoons butter,
1In a pan, heat oil over medium heat, and then add the salmon. Cook the salmon fillets for 2 to 3 minutes, until they become light pink, as opposed to the dark pink when simply smoked.
2When the fillets are done, put them on a plate, and, with a fork, mash them into small flaky pieces; let the salmon rest.
3Separately, in a pot, bring milk, water, dill, and salt to a boil. Add the cornmeal and reduce the heat to low, whisking constantly for about 10 minutes until the mixture thickens and bubbles up from the bottom.
4Mix in the salmon and remove from the heat. Stir in the cream and chia seeds.
5Pour the mixture into a plastic-wrap-lined 9x9-inch baking dish and refrigerate for an hour.
6Remove it from the baking dish, and cut the polenta into shapes using a cookie cutter. Toast it in the oven for 5 minutes, or pan fry it with a tablespoon of olive oil.
7Serve warm.
| Mackerel with Ginger and Dried Figs | 4 servings |
This recipe was the result of a spur-of-the-moment inspiration, when I had just come home with fresh mackerel and happened to see a jar of dried figs that my husband had brought home from the market. Together, with the spike of fresh ginger, this dish has become one of our staples, and because mackerel is a great source of DHA Omega-3, it is a perfect “brainfood” dish. Just be careful with mackerel because it contains quite a few bones within the flesh—make sure they are all removed before you give it to your child.
4 whole mackerel gutted and cleaned, with or without the head
¼ cup soy sauce
½ cup water
¼ cup mirin
10 small dried figs
Stub of fresh ginger
2 tablespoons chopped fresh cilantro
1Cut each mackerel in half, diagonally if preferred. Place on a nonstick pan. Add the rest of the ingredients and toss lightly in the pan.
2Cover and heat on medium heat. Simmer for 7 to 12 minutes, taking a spoon to coat the fish on all sides as it cooks.
3When the flesh of the fish turns from red to dark brown, it is ready. You can serve it with rice or quinoa, pouring the sauce over whichever carbohydrate you decide to accompany the mackerel. You can eat the fish with or without the outer silvery skin. I tend to like it, but many don’t, so it is up to you.
| Hawaiian Halibut with Macadamia Nut and Flaxseed Crust | 4 servings |
This is a typical way to prepare fish and seafood in Hawaii, with its abundance of macadamia nuts. These mild nuts contain protein, calcium, potassium, and fiber and make a rich crust on the fish.
1 cup macadamia nuts
½ cup panko-style bread crumbs
1 tablespoon wheat germ
2 tablespoons walnut oil
1 tablespoon flaxseeds
2 tablespoons canola oil
4 halibut steaks
salt and pepper, to taste
1Preheat the oven to 375°F.
2In a bowl, mix together the nuts, bread crumbs, wheat germ, walnut oil, and flaxseeds.
3Cover a baking tray with foil, and brush it with canola oil. Place the halibut on the baking tray, and sprinkle it with salt and pepper on both sides. Bake for 2 to 3 minutes.
4Remove the pan from the oven, and spread the nut mixture on top of the fish; pat it down.
5Bake for another 4 to 5 minutes. The topping should be golden brown.
| Shrimp, Scallops, and Squid with Ginger, Coriander, and Cumin | 4 to 6 servings |
This is a lovely, yet simple, seafood dish, which is inspired by a fusion of Indian and Algerian dishes I had with shrimp and fresh ginger. You can serve it with couscous, quinoa, or chunky bread to soak up the sauce.
1 nub fresh ginger
1 garlic clove
1 medium-sized squid
6 large scallops
1 pound shrimp
2 tablespoons olive oil
1 tablespoon cumin seeds
1 teaspoon ground curcuma
1 teaspoon paprika
1 tablespoon coriander seeds
2 tablespoons chopped fresh cilantro
sea salt, to taste
1Peel and chop the ginger and garlic into small pieces. Clean the squid and cut into small pieces, including the tentacles. Remove the glands, if any, from the scallops. Peel and devein the shrimp.
2In a pan, heat the oil and add garlic, ginger, cumin seeds, curcuma, paprika, and coriander; cook for 3 minutes.
3Add the squid, shrimp, and scallops, and cook over high heat for 3 to 5 minutes until the shrimp turn pink and the scallops and squid have become opaque.
4Sprinkle with cilantro and sea salt.
5Toss well and serve immediately.
| Grilled Sardines with Paprika and Tomatoes | 4 servings |
I think sardines are best when grilled, but you can’t grill all year round in most places, so this is a quick stove-grill alternative that you can do any time. I prepare the fish whole, with the head intact. My son loves to gaze at the entire fish; we talk about how sardines are different from other kinds of fish. But you can prepare this without the head, asking your fishmonger to fillet the fish.
2 fresh tomatoes
2 tablespoons chopped fresh cilantro
1 teaspoon paprika
1 teaspoon cumin
1 teaspoon ginger
3 tablespoons olive oil
8 sardines
salt and pepper, to taste
1Wash and cut the tomatoes into small chunks, and put them into a bowl. Add the cilantro, paprika, cumin powder, ginger powder, and olive oil, and mix well. Cover with plastic and refrigerate for 15 minutes.
2Cut the sardines open so that they are flat. Place the sardines, skin side down on a stove-top nonstick grill, and spread the tomato mixture on top. Cook for 3 to 5 minutes.
3Place the sardines on a plate and drizzle with the tomato mixture.
4Serve immediately.
chicken, turkey, and duck| Chicken, Watercress, and Tofu over Rice | 4 servings |
This is another domburi dish, a variation on the chicken and egg combination that I shared with you earlier. The watercress adds a nice crunch and provides folate, iron, and zinc.
½ pound fresh watercress
1 nub fresh ginger
1 package firm tofu
1 tablespoon canola oil
2 tablespoons soy sauce
2 tablespoons mirin
1 tablespoon sugar
½ cup water
2 chicken thighs, meat cut from the bone into small pieces
2 eggs
4 cups cooked brown rice
2 garlic cloves
1Wash and cut the watercress in small pieces. Peel and slice the ginger into very thin slices, and then dice it into even smaller pieces. Rinse the tofu under cold water, and cut into cubes.
2In a pan, heat the oil. Add the chicken and cook for 8 to 10 minutes, until golden.
3Add the watercress, and sauté for 4 to 5 minutes.
4Add the soy sauce, mirin, sugar, and water, and cover. Let simmer for 20 minutes.
5In a bowl, whisk the eggs together and pour over the chicken in the pan. Cover immediately and simmer for 30 to 40 seconds. The eggs should be set, but still a bit runny and soft. You don’t want them to be too firm and overcooked.
6Divide the rice among four bowls, and pour the chicken mixture over it.
7Serve immediately.
| East African Chicken Curry | 4 servings |
This is a mild, sweet curry with tomatoes as the base. To save time, I use store-bought tomato marinara sauce and add the spices.
1 onion
1 tablespoon canola oil
3 tablespoons water
2 tablespoons brown sugar
1 tablespoon turmeric
1 teaspoon cumin seeds
1 tablespoon cumin powder
1 tablespoon ground mustard
1 tablespoon ground ginger
1 teaspoon ground cardamom
6 chicken legs
2 chicken breasts
3 cups tomato marinara sauce
1 tablespoon chopped fresh cilantro
8 cups chicken stock
1 tablespoon chia seeds
1Peel and slice the onion into thin strips. In a pan, heat the oil on medium heat. Add the onion, water, and brown sugar. Cook until the water has evaporated and the onions are tender, golden, and caramelized, about 5 to 7 minutes.
2Add all of the spices, except the chia seeds. Stir and cook 2 to 3 minutes.
3Add the chicken, and stir to coat the chicken pieces with the spices and onions. Cook for 3 minutes, and then add the chicken stock and the marinara sauce.
4Cover with a lid, bring to a boil, and then simmer on low heat for 1 to 2 hours, or until the meat of the chicken is falling off the bones.
5Serve with chopped cilantro and chia seeds and rice.
| Ghanaian Cashew Nut Chicken with Kale | 4 to 6 servings |
This is a rich and substantial chicken dish from Ghana. The thick broth can be eaten as a soup or with rice. It is usually made with palm oil and is quite spicy, but I make it with lighter canola oil. It contains a good amount of protein, folate, and fatty acids and has a great aroma from the roasted cashew nuts.
2 cups cashew nuts
2 onions
1 garlic clove
1 cup frozen kale, thawed
1 tablespoon canola oil
salt and pepper, to taste
1 pound chicken thighs
6 fresh tomatoes
1 tablespoon brown sugar
½ cup organic cashew butter
8 cups chicken stock
1 tablespoon chopped fresh cilantro
1Preheat the oven to 375°F.
2Line a baking tray with parchment paper and spread out the cashew nuts. Roast for 3 to 4 minutes until they become golden and aromatic. Let cool. In a food processor, grind the nuts until they become powder.
3Peel and slice the onions into thin slices. Crush the garlic, and chop into small pieces. With your hands, wring out the kale to drain any excess liquid, and chop it into small pieces.
4Heat a large, heavy-bottomed pot on medium-high heat, and add the canola oil. Salt and pepper the chicken on all sides. Add the chicken to the pot and brown on all sides, about 6 to 8 minutes.
5Remove the chicken to a plate, and dab the bottom of the pot with a paper towel. Add another tablespoon of oil; add the onions and cook on low heat until soft, about 5 to 6 minutes.
6Return the chicken to the pot; add the tomatoes and brown sugar, and cook for 2 minutes.
7Add the ground cashew nuts, cashew nut butter, chicken stock, and kale, and bring to a boil. Cover and simmer for 60 to 90 minutes, or until the chicken is tender and falling off the bone, skimming the surface from time to time to eliminate the foam and the fat that floats to the top.
8Serve with cilantro and rice.
| Turkey with Tarragon and Mushroom Gravy | 4 servings |
Turkey is always an easy alternative to chicken, and it combines well with a creamy mushroom sauce, in which I often mix finely chopped hard boiled eggs for the extra fatty acid, protein, and thickness in the sauce. As in many recipes, the chicken stock should be cold, so that when it hits the hot pan in which the meat and onions were cooked, the temperature shock to the pan will release the suc (the bits of meat) stuck on the bottom of the pan to make a more flavorful sauce. Tarragon is a very light and mild herb and goes perfectly with the subtle flavors of the turkey.
1 tablespoon cornstarch
1 tablespoon water
1 onion
1 tablespoon canola oil
4 turkey breasts
1 cup cold chicken stock
2 cups mushrooms
3 tablespoons chopped fresh tarragon leaves
½ cup cream
1 tablespoon chopped fresh chives
2 hard boiled eggs, chopped into small pieces
salt and pepper, to taste
1In a cup, mix together the cornstarch with the tablespoon of water. Set aside.
2Peel and cut the onion into thin slices.
3Heat the oil in a pan; add turkey breasts and brown on both sides, about 4 to 5 minutes on each side. Transfer to a plate; cover with foil; and set aside while you prepare the sauce.
4In the same pan, add the onions and cook for 3 to 4 minutes until they soften.
5Pour the cup of cold chicken stock into the pan, scraping the bottom of the pan with a spatula to enhance the flavor of the gravy. Add the mushrooms, cornstarch, and tarragon. Let the stock simmer on medium heat until it begins to thicken, about 4 to 5 minutes.
6Cut the turkey into bite-sized pieces and return it to the pan.
7Add the cream, chives, and chopped hard-boiled eggs and combine well. Cook for 3 to 4 minutes and serve with rice or potatoes.
8Salt and pepper, to taste.
| Duck with Blackberries and Pears | 4 servings |
Blackberries are a superfood, containing an extraordinary amount of antioxidants; they are an anti-carcinogen, anti-viral, and anti-bacterial wonder. They also contain Omega-3 fatty acid, vitamins A, C, and E, calcium, magnesium, potassium, and folate. On top of all of that, they are a beautiful fruit with an incredible color so strong that it was used as a natural dye. I find that raw blackberries can be a bit sour for children, so I love to cook them with dark meats or in desserts to round out the tanginess. Here is a wonderful combination of sweet and savory with pears and duck, cooked until the meat falls off the bone and the braising liquid is sweet and mild.
2 onions
2 pears
2 tablespoons olive oil
4 duck legs with skin
8 cups chicken stock
½ cup blackberries
1 tablespoon brown sugar
1 teaspoon cinnamon
1 tablespoon agave nectar
1 tablespoon cornstarch
½ cup water
salt and pepper, to taste
1Preheat the oven to 375°F.
2Peel and slice the onions into thin slices. Wash, peel, and core the pears, and cut into medium-sized cubes.
3In a deep Dutch oven or heavy-bottomed pot, heat the oil, and cook the onions until tender, about 3 to 4 minutes.
4Add the duck and cook so that all sides are nice and golden, about 7 to 10 minutes.
5Add the stock, pears, blackberries, sugar, cinnamon, and agave nectar. Cover and roast in the oven for 60 to 90 minutes, or until the meat on the bone is very tender.
6Meanwhile, in a cup, mix together the cornstarch with water with a spoon until completely dissolved. After the duck has been in the oven for at least 90 minutes, remove from the oven and pour in the cornstarch liquid; cook for 10 more minutes on the stove top.
7Serve with couscous, quinoa, or bread.
beef, pork, and lamb| Beef with Persimmons, Kale, and Water Chestnuts | 4 servings |
The combination of sweet and savory in a one-dish meal is always wonderful, producing unexpected flavors. This recipe is perfect for an autumn day, when the silky, plump persimmons are in season. They are a real superfood, a good source of beta-carotene, vitamins C and B6, and fiber, as well as manganese, and plenty of phytonutrients.
If it is difficult to get persimmons in your area, try the same recipe with 1 cup dried apricots instead. Water chestnuts are a good source of dietary fiber, riboflavin, vitamin B6, potassium, copper, and manganese, and have a great crunchy texture that is between a crisp pear and a cashew nut. For a saute dish like this, ready-made oyster sauce would be ideal to use, but most of them contain MSG, so this recipe gets its hint of sweetness from honey.
2 ripe persimmons
1 bunch kale
1 cup water chestnuts
2 New York strip steaks
1 tablespoon canola oil
3 tablespoons dashi stock or chicken stock
2 tablespoons water
2 tablespoons soy sauce
1 teaspoon honey
1Peel the persimmons, and cut them into small chunks. Wash and cut the leaves off the hard stem of the kale, and then chop the leaves into thin, short strips. Drain and wash the water chestnuts. Cut the steaks into small thin strips, and sprinkle them with salt and pepper on both sides.
2In a pan, heat the oil on high heat. Sear the beef on all sides, tossing with a wooden spoon (about 5 minutes); transfer to a plate.
3Using the same pan, lower the heat, and add the kale and cook for 5 to 7 minutes, until the leaves begin to wilt.
4Add the persimmons, stock, water, soy sauce, and honey, and cook for 3 to 4 minutes.
5Return the beef to the pan and toss.
6Remove from heat, and serve with brown rice.
| Mabo Tofu with Rice | 4 servings |
Mabo tofu, or mapo tofu, is a Chinese dish that blends ground meats with tofu and scallions. It is traditionally a very spicy dish, but this is a modified version suitable for kids. While Mabo tofu is usually made only with pork, I use more beef than pork, since it makes for a leaner dish. It is a complete meal, with protein, fiber, folate, vitamins, and minerals. It keeps well, so you can make a large batch and freeze leftovers for later. There are ready-made mabo tofu pastes, but they always contain MSG, so it is worth it to make this from scratch.
1 bunch of fresh scallions
1 red pepper
1 tablespoon cornstarch
2 tablespoons water
2 tablespoons canola oil
1 tablespoon sesame oil
¼ pound ground pork
½ pound ground beef
2 cups tofu
2 cups chicken stock
4½ teaspoons soy sauce
salt and pepper, to taste
1Wash and cut the scallions into small pieces, discarding the white section toward the bulb. Wash the pepper and remove the seeds.
2In a cup, mix together the cornstarch and water.
3In a pan, heat the canola oil and the sesame oil on high heat. When the oils become very hot, add the pork and beef, and, with a wooden spoon, break up the meat and cook well for 5 to 6 minutes, until it has all browned.
4Add the tofu, scallions, and pepper, and cook for 2 minutes.
5Add the stock, soy sauce, and cornstarch. Toss again and cover. Simmer for 10 to 15 minutes, or until the sauce thickens.
6Serve next to or over a bowl of rice.
| Szechuan Eggplant with Pork | 4 servings as a side dish |
This recipe is from the Szechuan region and is usually a spicy vegetable dish flavored with pork. For children, I think it is an ideal dish to combine the soft texture of the stewed eggplants together with chewy ground pork and crunchy peanut. Here I have left out the spicy peppers, and it is great with rice or another grain, like quinoa.
1 tablespoon cornstarch
1 tablespoon water
2 large eggplants
1 garlic clove
1 tablespoon canola oil
1 tablespoon sesame oil
¼ pound ground pork
2 cups chicken stock
4 tablespoons soy sauce
1 teaspoon rice vinegar
1In a cup, mix together the cornstarch and water. Set aside. Wash and cut the eggplant into small pieces. Soak in water for 5 minutes; drain and squeeze the excess liquid out with your hands. Set aside on a paper towel. Peel and crush the garlic.
2In a pan, heat the canola oil and sesame oil. Add the pork, and, using a wooden spoon, break it up into small pieces; brown for about 5 to 7 minutes.
3Add the eggplant and sauté for 5 minutes.
4Add the chicken stock, soy sauce, cornstarch mixture, garlic, and vinegar. Bring to a boil, and cover. Simmer for 10 to 15 minutes, or until the eggplant is soft and tender.
5Serve with rice.
| Pork with Fresh Cherry and Mint Sauce | 4 servings |
When cherries come into season, it is wonderful to combine them with savory flavors—it makes for a surprising dish. I like cherries particularly with pork, as they sweeten up the meat and add an interesting, plump, soft texture to a meat that can often be dry.
1 shallot
4 pork chops
1 teaspoon thyme
2 tablespoons canola oil
2 cups cold chicken stock
1 cup pitted fresh cherries Few sprigs of fresh mint
1 tablespoon grated walnuts salt and pepper, to taste
¼ cup heavy cream (optional)
1 tablespoon walnut oil
1 tablespoon olive oil
1Peel and chop the shallots into small pieces. Sprinkle the pork chops with salt and pepper, then thyme.
2Heat a pan with 1 tablespoon canola oil on high heat. Sear the pork chops on both sides, 3 minutes each side, and then lower the heat to medium low, continuing to cook the pork for 4 to 6 minutes on each side. Pork should not be pink inside, so you will need to make sure the pork chops have been completely cooked through to white inside (145°F internal temperature). Transfer the pork to a plate, and dab the pan with a paper towel to absorb excess fat.
3 Add another tablespoon of canola oil on medium heat. Add the shallots and cook on low heat, until they become soft, being careful not to burn them, about 3 to 5 minutes.
4Add the chicken stock, and cover. Simmer for 15 minutes.
5Add the cherries, and cook for 5 more minutes.
6Then chop the mint leaves, and add to the sauce with walnuts, salt, and pepper. Remove from the heat.
7Stir in the heavy cream. Place one pork chop on each plate, and drizzle the sauce on top; then drizzle the walnut oil.
8Serve with rice, pasta, or quinoa.
| Braised Bamboo Shoots, Kombu Seaweed and Pork | 4 servings |
Bamboo shoots are a good source of fiber, protein, vitamin B6, copper, and zinc. But very often, the canned bamboo shoots are high in sodium, so I boil the shoots first, before I cook with them. I discard the cooking water, thus getting rid of a good amount of salt contained in the shoots.
2 cups bamboo shoots
2 cups water
2 dried kombu seaweed, chopped into small pieces
6 pork chops with bone
1 tablespoon canola oil
1 teaspoon sesame oil
1 tablespoon sake
2 tablespoons soy sauce
½ cup water
2 tablespoons chopped scallions
1Bring a pot of water to a boil. Add the bamboo shoots, and boil for 3 minutes. Drain and set aside.
2In the same pot, add 2 cups water, and add the kombu. Bring to a boil, and simmer for 20 to 30 minutes, covered. Cool by putting the pot into a large bowl of ice-water.
3Cut the meat off the pork chops, and cut it into bite-sized pieces. Keep the bones. In a pan, heat the canola and sesame oils on medium heat. Add the bone and the pieces of meat, and cook for 4 to 6 minutes, tossing until the meat is golden on all sides.
4Pour in the kombu with its liquid, and add the bamboo shoots, sake, soy sauce, and scallions; bring to a boil. Simmer for 10 minutes.
5Remove the bones, and serve with rice.
| Roasted Flaxseed-Thyme Crusted Lamb with Mini Fingerling Potatoes | 6 to 8 servings |
Roasted lamb is a simple yet impressive meal for a family gathering. The tender meat of lamb is often easier for kids to chew than beef, which often can be tough and even stringy if not cooked properly. In some countries, like France, lamb is cooked very rare, while in others, like Greece, it is cooked for hours until the meat falls off the bone. I tend to like it between the two extremes—roasted slowly in the oven for about an hour and a half, depending on the size and thickness of the piece of meat. I find that rare lamb is not the most desired consistency for kids, while the very cooked version tends to dry out the meat.
1 bulb of garlic
6 anchovy fillets
4 tablespoons olive oil
2 tablespoons water
2 tablespoons thyme
1 cup of crushed flaxseeds
1 leg of lamb with bones (6 to 7 pounds)
1 tablespoons sea salt
½ cup honey Fresh chopped sage leaves
1 pound of mini potatoes
1Preheat the oven to 450°F.
2Peel and remove the core of the garlic; put the garlic into a food processor, and process until it becomes a paste.
3Drain the anchovies, discarding the oil in which they’re preserved. Add the anchovies into the processor. While the processor is blending, add the olive oil, then the water, thyme, and ½ cup of the crushed flaxseeds. The mixture should become a thick paste. Set aside while you prepare the lamb.
4On a foil-covered baking sheet, place the lamb on one side, and, with a sharp knife, make several holes into the flesh at varied depths. These holes will serve as “pockets” into which the garlic-anchovy-flax paste will be inserted. Using a small spoon, insert small portions of the paste into the pockets. Turn the lamb around and repeat until almost all of the paste has been inserted (leave about 2 tablespoons worth of paste). Rub the entire lamb leg with the remaining paste. Sprinkle with sea salt and the remaining crushed flaxseed, and then drizzle with honey.
5Place the lamb in the oven and roast for 20 minutes, and then turn down the oven to 350°F and roast for another 60 to 90 minutes. You can use a meat thermometer to check for doneness (it should read 130 to 135°F).
6Take the lamb out of the oven, and let it rest for 15 to 20 minutes. Cut it into thin slices on a cutting board, and place the entire sliced lamb on a large plate.
7Sprinkle with 2 tablespoons sea salt and chopped sage, and serve.
snacks and desserts| Gorgonzola Cheese Sticks | 4 to 6 servings as a snack |
This is a super simple snack, as kids tend to love all that is crunchy. These cheese sticks have the crunch of a potato chip without the fat, and they are full of flavor, calcium, and DHA Omega-3.
½ cup gorgonzola cheese
½ cup cream cheese, softened to room temperature
1 tablespoon milk
1 package pizza dough
2 tablespoons chopped chives
2 tablespoons chia seeds
1 tablespoon flaxseeds
2 tablespoons wheat germ
1Preheat the oven to 325°F. In a small bowl, mix together the cheeses and the milk. Sprinkle a clean work surface with flour. Spread out the pizza dough and spread the cheese on top. Top with the chives, chia seeds, flaxseeds, and wheat germ.
2Cut the dough into thin pieces. You should have 10 to 12 thin strips from one package of pizza dough. Twist the dough a few times to make a Twizzler-like shape. Bake for 15 to 20 minutes, or until the sticks are golden. Remove from the oven and let cool on a wire rack.
3Serve as a snack or as an appetizer.
| Multigrain Mini Yam Cakes with Cinnamon Maple Syrup Sour Cream | 2 to 3 servings |
I spent days and days trying out the best way to make these mini yam cakes. I tried them without egg, with some ricotta or cream cheese, without flour, or with butter, but this seems to be the most popular version with the children who tasted them in my circle of friends and family. This is truly a health snack, with the sweetness coming from the yam and a bit of maple syrup, and they’re chewy.
2 sweet potatoes or yams
½ cup multigrain flour
1 egg
1 teaspoon cinnamon
1 teaspoon ground flaxseeds
1 teaspoon wheat germ
2 tablespoons milk
1 tablespoon butter
4 tablespoons sour cream
1 teaspoon maple syrup (can add more for more sweetness)
1 teaspoon canola oil
1Preheat the oven to 375°F.
2Wash and wrap the sweet potatoes in foil, and roast for 1 hour, or until tender when poked with a knife. Take the potatoes out of the oven and unwrap the foil; scoop out the flesh into a bowl.
3Add the flour, eggs, ½ teaspoon of the cinnamon, flaxseeds, wheat germ, and milk; mix well until blended completely.
4In a pan, heat the butter on low heat. Take a spoonful of the potato mixture, add it to the pan, and flatten it out to make a pancake—but not too thin. Cook for 3 to 4 minutes or until golden; flip to the other side for 3 to 4 minutes more, until golden and crispy on the outside.
5Remove from the pan and let it cool on a plate covered with a paper towel to soak up the extra oil.
6In a small bowl, mix together the sour cream with maple syrup and ½ teaspoon cinnamon.
7Serve on the side. Makes about 20 cakes.
| Grapefruit with Cinnamon, Walnuts, and Mint | 4 to 6 servings |
This is a great light dessert after a heavy meal or as a light afternoon snack. The longer you soak the cinnamon sticks in the grapefruit mixture the better, so you can make it well ahead of a get together or a dinner party with other little ones. It is also good combined with yogurt, ice cream, or crème fraiche. Pink grapefruit is usually sweeter than yellow, so I prefer it when I make this for my son.
5 large pink grapefruits
3 large cinnamon sticks
1 tablespoon agave nectar
2 tablespoons ground walnuts
2 sprigs of mint, washed and chopped into thin strips
1Peel the grapefruit, and, with your hands, carefully remove the grapefruit segments from the skin; place them into a large bowl.
2Add the cinnamon sticks and nectar, and toss carefully.
3Cover with plastic wrap and refrigerate for at least 1 hour.
4Divide among 4 to 6 serving bowls.
5Sprinkle with the ground walnuts and mint leaves, and serve.
| Passion Fruit Salad with Basil and Blackberries | 4 servings |
While blackberries can be considered too sour for children, I began to give my son blackberries around 24 months, and he ate them when they were wild and fresh. Blackberries contain perhaps the highest level of Omega-3 fatty acid in a fruit, and this is an elegant and simple fruit salad. When passion fruit is in season, the ripe fruit infuses the entire kitchen with its gorgeous scent. The colors in this salad are extraordinary, and the flavors are unexpected and refreshing.
2 Fuji apples
2 bananas
1 cup blackberries
4 passion fruits
2 teaspoons agave nectar
Zest and juice of 1 small lime
1 sprig of basil
1Wash and peel the apples, and then cut them into small, bite-sized pieces. Cut the bananas into similar-sized pieces. Wash the blackberries, and let them sit on a paper towel after draining.
2Cut the passion fruits in half, and scoop out the orange flesh with a spoon; put the flesh into a bowl. Add all of the other fruit, and toss gently.
3Add the agave nectar and the zest and juice of one lime. Cut the basil leaves into thin strips, and sprinkle them on top. Toss all together.
4Allow the salad to sit for 10 to 15 minutes in the refrigerator in order to infuse the flavors before serving.
| Blueberry Cheesecake | 8 servings |
The Place Monge cheesecake is one of my favorite desserts, found at the famous small Maison Kayser bakery on Rue Monge in Paris. This version is very simple and uses blueberries, which many children prefer (the original contains tangy berries). (But if you do have an occasion to go to Paris, you should try the original version.)
FOR THE CRUST
½ stick butter
¼ cup brown sugar
¼ cup spelt flour
¼ cup oat flour
½ cup crushed walnuts or almonds
FOR THE FILLING
3 8-ounce packages of cream cheese
¼ cup honey
¼ cup cream
3 eggs
1 teaspoon vanilla extract
FOR THE TOPPING
2 gelatin leaves (or one teaspoon of powdered gelatin dissolved in 1 tablespoon warm water)
½ cup water
3 cups blueberries
2 tablespoons honey
1Preheat the oven to 350°F.
2Lightly oil an 8 inch tart pan.
FOR THE CRUST
1In a bowl, mix the butter and sugar until well mixed and fluffy. Add the flours and walnuts, and mix. Press the mixture onto the bottom of the tart pan. Bake for 15 to 20 minutes. Let cool.
FOR THE FILLING
1In a bowl, combine the cream cheese and honey, and beat together until well combined. Add the cream, eggs (one at a time), and the vanilla extract. Pour into the cooled crust, and bake in a bain marie for 30 to 40 minutes. Meanwhile, make the topping.
FOR THE TOPPING
1In a small bowl, combine the gelatin leaves with the ½ cup water. Let soften.
2In a pan on medium heat, cook the blueberries with honey for 3 to 4 minutes until the berries have softened. Take off heat and let cool.
3Integrate the softened gelatin, and stir together, making sure all of the gelatin has been incorporated. Set aside.
4When the cake is done, remove it from the oven and let cool. Pour on the topping.
5Chill in the refrigerator for at least 2 hours before serving.
| Coconut, Fig, and Garbanzo Bean Bars | 4 to 6 servings |
These bars are a high protein snack or dessert. They will keep for up to 10 days in an air-tight container in the refrigerator.
1 cup dried fig
2 cups water
1 cup garbanzo bean flour
½ cup crushed walnuts
1 teaspoon baking soda
1 teaspoon baking powder
2 sticks butter, softened
½ cup brown sugar
2 eggs
1 tablespoon vanilla extract
2 cups rolled oats
1 cup dried coconut
1 cup sweetened condensed milk
1Preheat the oven to 350°F.
2In a small pan, add the dried fig and water, and bring to a simmer. Cook for 20 minutes.
3Put into a food processer and puree. Set aside.
4In a bowl, combine the bean flour, walnuts, baking soda, and baking powder, and mix.
5In a separate bowl, whip together the butter and the brown sugar. When well integrated, add eggs and vanilla extract.
6Slowly combine the flour mixture with the butter mixture, and mix with your fingertips to a mealy texture. Add the oats and mix.
7On a buttered or oiled baking dish, press the mixture into the pan, and then add the dried fig and the dried coconut on top. Drizzle with honey, followed by condensed milk. Bake for 20 minutes.
8Remove from the oven, and let cool in the pan.
9Cut into thin bars.
| Almond Barley Bake with Lingonberries | 4 to 6 servings |
Barley, a superfood with its Omega-3, folate, protein, and iron, is a great base for a dessert, since you get so many vitamins and minerals in one food. This bake is simple yet super-healthy.
3 cups milk
¼ cup honey
3 tablespoons cornstarch
1 teaspoon salt
1 teaspoon almond extract
1 tablespoon butter
1 cup cooked barley
1 cup slivered, unsalted almonds
¼ cup lingonberry jam
1Preheat the oven to 350°F.
2In a large saucepan, heat the milk until bubbles form at the edges, but not boiling.
3In a bowl, combine the honey, cornstarch, and salt. Pour into the milk, a little at a time. Continue to cook on low heat until the mixture thickens, being careful not to let it burn or boil.
4Remove from heat, and stir in almond extract, butter, barley, and almonds, and pour into a buttered baking dish. Bake for 45 to 60 minutes.
5Spread with lingonberry jam on top, or serve it on the side.
| Sweet Walnut and Pear Dessert Soup with Quinoa | 4 servings |
This is a soup inspired by a walnut dessert soup served at French Laundry. This recipe is a lot less labor-intensive, contains no alcohol, and integrates the cooked walnuts into the soup rather than straining them. I wanted to keep the idea of walnuts and pears together in a creamy soup, and I thought that quinoa would be a nice way to provide carbohydrate and protein.
2 cups walnuts
4 cups milk
5 tablespoons agave nectar
½ cup heavy cream
1 vanilla pod
4 ripe pears
1 cup cooked quinoa
1Preheat the oven to 375°F.
2Line a baking sheet with parchment paper. Place the walnuts on the sheet and roast for 3 to 5 minutes, until they become aromatic and golden, being careful not to burn them. Take them out and cut them into small pieces.
3In a pot, add the walnuts, milk, 3 tablespoons agave nectar, and the cream. Cut open the vanilla pod, scoop out the seeds with the tip of a knife, and add the seeds to the pot; also add the vanilla bean. Cover and simmer for 45 minutes on low heat.
4 Wash and peel the pears, and slice them into small pieces, discarding the hard core section with the seeds. In another pot, add the pears and 2 tablespoons of agave nectar, and fill it with enough water to cover the pears. Bring to a boil and simmer for 15 to 20 minutes, until they become very tender. Remove from the heat and let the pears cool for a few minutes.
5Prepare a food processor or blender. With a slotted spoon, take the pears out of their pan and put them into the processor, and add ½ cup of the cooking liquid. Remove the vanilla bean from the walnut/cream mixture. Add the cream mixture to the pears and cooking liquid. Blend everything until it becomes completely smooth. Stir in the cooked quinoa. Serve cold or warm.
| Baked Apples with Prunes, Walnuts, and Raisins | 2 to 4 servings |
This is a perfect autumn dessert, especially when served warm with a scoop of vanilla ice cream.
4 apples
¼ cup prunes, pitted and cut into small pieces
½ cup raisins
¼ cup walnuts Zest of
½ lemon
1 teaspoon freshly grated ginger
2 tablespoons honey
1Preheat the oven to 375°F.
2Cut the apples in half and take out the core, making a well in the center. Chop up the prunes, raisins, and walnuts.
3In a pan, add the dried fruits, nuts, and the lemon zest, and mix. Add the ginger and honey and simmer for 5 minutes.
4In a baking dish, place the apples, cut side up; fill in the well in each half with the fruit mixture and pour the liquid on top. Bake for 20 minutes.
| Oatmeal Banana Spelt Cookies | 6 to 8 servings |
I can’t help but make different versions of oatmeal cookies. They are so nutritious and so good, and without the butter and all the sugar that is usually found in most cookies. Spelt flour makes it nuttier and gives a crunchier texture. One of these cookies can also be served as an energy bar for a quick breakfast. I like to add cardamom rather than cinnamon to give it a twist.
2 cups spelt flour
1 teaspoon baking soda
½ teaspoon salt
1 teaspoon ground cardamom (optional)
2 cups mashed bananas
½ cup brown sugar
2 eggs
1 teaspoon vanilla
¼ cup canola oil
3 cups old fashioned oats
1 cup raisins
½ cup chocolate chips
1Preheat the oven to 350°F.
2In a bowl, mix together the spelt flour, baking soda, salt, and cardamom. In another bowl, whip up the bananas and the sugar. When integrated, add the eggs, vanilla, and oil.
3Slowly incorporate the dry ingredients into the wet. Then fold in the oats, raisins, and chips.
4Drop tablespoonfuls of dough onto an ungreased baking sheet, and bake for 10 to 13 minutes.
5Cool on a plate or wire rack, and serve.
| No Butter Spelt Almond Cookies | Makes 4 dozen cookies |
This is another healthy cookie recipe based on spelt flour and ground almonds. Rather than using butter, this recipe calls for oil and banana for moisture and sweetness.
2 cups spelt flour
2½ cups ground almonds
1 teaspoon baking soda
½ teaspoon salt
½ cup applesauce
½ cup mashed banana
½ cup brown sugar
2 eggs
4 tablespoons canola oil
1 teaspoon almond extract
1Preheat the oven to 350°F.
2In a bowl, mix together the spelt flour, ground almonds, and baking soda. When mixed well, add the salt.
3In a separate bowl, whip together the applesauce, banana, and the brown sugar. Then add eggs, oil, and the almond extract.
4Slowly incorporate the dry ingredients with the egg mixture until well blended.
5Drop tablespoonfuls of dough onto an ungreased baking pan, and bake for 10 to 13 minutes.
6Cool on a plate or wire rack for a few minutes before serving.
| Ginger Cookies with Barley and Oats | Makes 4 dozen cookies |
This is a twist on a traditional German ginger cookie, made with barley flour and ground flaxseeds. I actually prefer the taste of barley flour to normal white flour, and it gives the baked goods a bit more coarse texture.
½ teaspoon allspice
1 teaspoon cinnamon
2 teaspoons ground ginger
1½ cups barley flour
1 teaspoon baking soda
2 sticks of butter, softened
½ cup brown sugar
2 tablespoons ground flaxseeds
8 tablespoons water
1 teaspoon vanilla
½ cup applesauce
3 cups old fashioned oats
1 cup white chocolate chips (optional) or 1 cup raisins
1Preheat the oven to 350°F.
2In a bowl, mix together the allspice, cinnamon, ginger, barley flour, and baking soda.
3In a separate bowl, whip together the butter and brown sugar. When the mixture becomes fluffy, mix in the flaxseeds, water, vanilla, and applesauce.
4Slowly incorporate the dry flour mixture into the wet mixture until well mixed. Fold in the oats and the chips or raisins.
5Drop rounded tablespoonfuls of dough onto an ungreased cookie sheet. Bake 10 to 13 minutes, or until golden brown and slightly soft to the touch for chewy cookies.
6Cool 1 minute, and then transfer to a plate or wire rack.
| Cardamom-Infused Chilled Cherry Cucumber Soup | 4 servings |
When cherries come into season, I love to find a variety of ways to present them to my son. They have such a beautiful, rich color and flavor. This soup is a simple and elegant dessert, perfect for a warm summer day. Cucumber adds an unexpected crunch and was inspired by a fruit salad I once had in Senegal—exotic fruits with tiny bits of cucumber—which seemed funny but it works.
2 cardamom pods
3 tablespoons agave nectar
4 cups water
3 cups fresh cherries, seeded and cut in half
½ fresh cucumber (peeled, seeded, and cut into very small pieces)
2 tablespoons crème fraiche (optional)
1In a pot, add the cardamom pods, agave nectar, and water, and bring to a boil.
2Simmer for 10 minutes, and then add the cherries.
3Simmer for 5 minutes, and then add the cucumber. Remove from the heat.
4Let cool, and add the crème (optional).
5Serve at room temperature or chilled. The cherries should be tender, and the cucumbers should be crunchy.
Azuki beans are at the heart of East Asian pastries. Because there was traditionally no cream, butter, or cheese to use in cakes, cookies, or pastries, many of the sweet recipes in East Asia are based on sticky rice, fruit, and sweetened beans or legumes. It is a nice source of protein, as well as a complex carbohydrate. This paste is versatile and can be used for many sweet recipes. It is great on toast as an alternative to a peanut butter and jelly sandwich, or it can be mixed with ice cream or used as a filling for cakes and puff pastries. These beans can be a bit time consuming, but they are worth the effort. They contain high amounts of fiber, folic acid, iron, zinc, copper, magnesium, and B vitamins. In Asia, they are used as the foundation of desserts and pastries, and there are infinite ways you can prepare these beans.
2 cups dried azuki beans
Pinch of salt
½ cup brown sugar
½ cup honey
1Wash and drain the beans. In a pot, add water to the top and add the beans; bring to a boil, and drain. Do the same again: fill the pot with water and add the beans plus the pinch of salt; again bring it to a boil. Then cover and simmer until the beans are completely soft, approximately 40 to 60 minutes.
2Take off the heat and drain. Pour the beans into a bowl, and, with a hand blender, puree the beans until they’re completely smooth. Add the sugar and honey, and blend a bit further.
3Depending on what texture you want, add water to make it soupy, or leave it thick like a paste.
4The paste will keep for about 3 to 4 days in an airtight container in the refrigerator and up to 2 months in the freezer.
| Azuki Bean Cookies | 6 to 8 servings |
These cookies are made with azuki beans as a base, without butter and quite low in sugar content. It is a good source of proteins and makes for a great snack.
2 cups azuki beans, soaked overnight in water
¼ cup olive oil
1 egg
¾ cup organic applesauce
1 teaspoon vanilla extract
¼ cup brown sugar
3 tablespoons cocoa powder
1 cup oat flour
1 teaspoon cinnamon
1 teaspoon baking soda
¼ cup carob chips (chocolate chips, almonds, or walnuts)
3 tablespoons ground flaxseeds (optional)
1Preheat the oven to 350°F.
2Drain the pre soaked azuki beans. Fill a large pot with water and add the azuki beans and bring to a boil. Drain the water, then add fresh water to the beans and bring to a boil again. Cover and simmer for 40 to 50 minutes or until the beans are tender. Drain.
3In a mixer, blend the beans, olive oil, egg, applesauce, and vanilla until smooth.
4In a bowl, combine the sugar, cocoa powder, flour, cinnamon, and baking soda.
5 Slowly add the flour mixture into the wet mixture and blend well in the mixer. When well blended, stir in the chips and flaxseeds.
6Drop the mixture onto a baking sheet lined with parchment paper and bake for 10 to 12 minutes.
| Azuki Bean Crumble with Vanilla Ice Cream | 4 to 6 servings |
Here I use Azuki beans to make an American-style dessert which my son loves, topped with vanilla ice cream for special occasions.
1 stick butter, softened and room temperature
½ cup whole wheat flour
½ cup brown sugar
½ cup oat flour
½ cup rolled oats
½ cup crushed walnuts
½ cup crushed hazelnuts
2 cups cooked azuki bean paste
1 teaspoon cinnamon
4 to 6 scoops vanilla ice cream
1Preheat the oven to 375°F.
2In a bowl, combine the butter with the wheat flour, brown sugar, oat flour, rolled oats, cinnamon, walnuts, and hazelnuts, and mix together with your fingers until the mixture become mealy in texture.
3In a deep baking dish, put the azuki bean paste on the bottom, and then cover with the crumble mixture on top. Bake for 30 to 40 minutes, or until the crumble becomes golden and crunchy.
4Serve with the ice cream.
| Azuki Soup | 6 to 8 servings |
Azuki soup is a very traditional way to enjoy these beans. In Japan, we add mochi rice cakes or jellies, as well as preserved fruits. We eat it cold or warm, as a thin soup, or as a thick, solid, almost stew-like soup. You can adjust the consistency to suit your taste. My son loves it all kinds of ways.
1 cup azuki beans
8 cups water
1 cup brown sugar
1In a large bowl, add the beans and fill it with water; soak overnight.
2Drain, and in a large pot, add the beans with 8 cups of water, and bring to a boil. Cover and simmer for 90 minutes, or until the beans are soft.
3Stir in the sugar.
4Using a hand blender, blend the beans until completely smooth.
5You can serve the soup warm or chilled, with a bit of crème fraiche or vanilla ice cream.
| Panna Cotta with Yuzu Coulis | 4 servings |
Panna cotta is a rich creamy Italian dessert, and it’s usually served with a berry coulis, which my son is not too crazy about. So this is an Asian twist, with a coulis made of yuzu—a very tart citrus from Japan. With brown sugar, honey, or agave nectar, yuzu juice and zest becomes a beautiful syrup that is perfect for desserts. The juice is sold in most Asian grocery stores or is available online. It may be a bit difficult to find, but it’s certainly worth the trouble. If you can’t find it, you can substitute lime juice in this recipe.
1 cup milk
1 tablespoon gelatin powder
3 cups cream
⅓ cup agave nectar
1 vanilla pod
2 tablespoons yuzu juice
4 tablespoons honey
5 tablespoons water
1 tablespoon chia seeds
1In a heavy-bottom pot, add the milk and the gelatin powder, and stir together. Let the mixture sit for 5 minutes.
2Heat the pot on medium heat—do not bring it to a boil—heat it while stirring for 5 minutes.
3Add the cream, agave nectar, and the inside of the vanilla bean (with the tip of a knife, scoop the inside of the vanilla bean into the pot). Stir and cook for 3 to 4 minutes, and remove from the heat. Let cool for 3 to 4 minutes.
4Pour the mixture into 4 to 6 cups or ramekins, and cover with plastic. Refrigerate overnight.
5For the coulis, add the yuzu juice, honey, and water to a small pot, and bring to a boil. Simmer for 5 minutes, and remove from the heat.
6Pour a spoonful over the panna cotta, and serve with a sprinkle of chia seeds.
| Fresh Figs with Mascarpone, Honey, and Pistachio Nuts | 4 Servings |
This is a simple dessert that highlights the intricate flavor and texture of fresh figs—soft and creamy with a popping crunch from the seeds.
4 whole figs
2 tablespoons honey
4 tablespoons mascarpone cheese
2 tablespoons chopped pistachio nuts
1Wash and cut the top stem off the figs.
Then cut across the top of the fruit and slowly open it with your hands until the deep crimson center appears.
2To each fig, add a tablespoon of mascarpone cheese, then drizzle in ½ tablespoon honey, then sprinkle on ½ tablespoon nuts.
3Serve immediately.
* AAP states that, while fat is crucial for brain and body development in the first 2 years of life, your children need less fat as they get older.
† AAP: Caring for Your Baby, Ibid., p. 318.