CHAPTER 19

Vegetables and Side Dishes

DON’T SKIP THIS CHAPTER!

Some of you are saying “No way! My child gags at vegetables.” Well, hang in there. One of these ideas may be your child’s breakthrough.

This chapter includes creative ways to include vegetables in the diet for those who like them and those who can’t stand them. From eating frozen peas to the Trojan Horse technique of hiding puréed vegetables in other foods, we hope our suggestions will be helpful.

Many parents report that their children ate a wide variety of foods when on baby food but had appetite changes once solid foods were introduced. This may be due to sensory issues, which frequently include aversions or strong dislikes to certain textures and to specific foods, especially vegetables. Most of the children who dislike vegetables are also particular about texture and color. For this reason, it is important to carefully and slowly add anything new.

Mashed Potatoes

This simple and delicious GFCF version of mashed potatoes is destined to become a family favorite.

Low Phenol

5 Yukon Gold potatoes, washed and peeled

1/4 cup (55 g) GFCF butter substitute or ghee

1/2 cup (120 ml) non-GMO soy milk

1/2 teaspoon sea salt

1/2 teaspoon black peppercorns, ground

Cut potatoes into 2-inch (5 cm) cubes and place in a pot, covering with cold water by 1 inch (2.5 cm). Bring potatoes to a boil, reduce heat, and simmer 10 minutes or until tender. Drain. Place in bowl of an electric mixer. Add butter substitute, non-GMO soy milk, salt, and pepper. Whip until well combined. Adjust seasoning as necessary.

YIELD: 6 or more servings

Calories (kcal): 167; Total fat: 10g; Cholesterol: 23mg; Cholesterol: 19g; Cholesterol: 2g; Protein: 3g; Protein: 189mg; Potassium: 586mg; Calcium: 11mg; Iron: 1mg; Zinc: trace; Vitamin A: 347IU.

Pleasing Frozen Peas—Try this!

SCD Legal, Low Phenol, Low Salicylate, Low Oxalate

Frozen peas (regular or baby) are a favorite of many children and adults. They are especially well tolerated by those who favor “crunchy” textures. Many children with sensory issues and aversions to vegetables find eating the individual frozen peas a delight. Serve these as a snack or part of the meal. Of course, organic is better!

Also consider expanding to other frozen vegetables or a medley of frozen vegetables if allowed on your child’s diet.

Calories (kcal): 55; Total fat: trace; Cholesterol: 0mg; Cholesterol: 10g; Cholesterol: 3g; Protein: 4g; Protein: 81mg; Potassium: 107mg; Calcium: 16mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 523IU.

QUICK N EASY

Suzi’s Guilt-Free French Fries and Sweet Potato Fries

“They taste great,” says Suzi Gifford. This is a healthy version of a favorite food.

2 large unpeeled russet potatoes, or 2 unpeeled sweet potatoes

2 egg whites (large egg)

1 teaspoon black pepper, freshly ground

1–2 teaspoons salt

Oil spray or 1 tablespoon (15 ml) light olive oil

Cut potatoes into thin strips. In a bowl, whip egg whites until foamy. Add black pepper and salt and mix.

Add potatoes and toss to coat well. Spray a cookie sheet with GFCF oil spray or wipe the surface with oil or use a nonstick cookie sheet or nonstick foil. Spread potatoes on the cookie sheet.

Bake for 30 to 35 minutes at 450°F (230°C, or gas mark 8) or until potatoes are crisp and brown.

VARIATIONS: Sweet potatoes have excellent nutrition. Combine the two types of potatoes to expand the vegetable choices.

Add some spice by adding the following to the egg-white foam:

1 tablespoon (8 g) chili powder

1/2 teaspoon cayenne pepper

Make garlic fries by adding the following to the egg-white foam:

1 teaspoon garlic powder

1 teaspoon paprika

YIELD: 3 to 4 servings

Calories (kcal): 69; Total fat: 3g; Cholesterol: 0mg; Cholesterol: 7g; Cholesterol: 1g; Protein: 3g; Protein: 563mg; Potassium: 234mg; Calcium: 9mg; Iron: trace; Zinc: trace; Vitamin A: 1IU.

QUICK N EASY

Potato Pancakes

Not only is this recipe delicious, but also including the garbanzo bean flour in the mix means they’re packed with protein.

Low Phenol

3 cups (675 g) mashed potatoes

11/4 cups (185 g) garbanzo bean flour

1/2 cup (70 g) brown rice flour

1/2 cup (60 g) tapioca starch

1/2 tablespoon xanthan gum

1/2 tablespoon (9 g) salt

1/2 tablespoon baking soda

3 tablespoons (45 ml) oil

3 tablespoons (45 ml) rice milk

Mix ingredients well in a large bowl. Roll out pancakes between two floured pieces of wax paper. Cook on high heat on a griddle until brown, turning once.

YIELD: Makes 20 pancakes

Calories (kcal): 68; Total fat: 3g; Cholesterol: 1mg; Cholesterol: 10g; Cholesterol: 1g; Protein: 1g; Protein: 265mg; Potassium: 109mg; Calcium: 11mg; Iron: trace; Zinc: trace; Vitamin A: 28IU.

Sweet Potato Pancakes

A sweet and savory version of an old standby.

1 pound (455 g) sweet potatoes, peeled

1/2 cup (70 g) brown rice flour, or GF flour blend of choice

2 teaspoons (8 g) sugar or Sucanat

1 teaspoon brown sugar

1 teaspoon baking powder

1 teaspoon cinnamon

1/8 teaspoon cayenne (optional)

1 teaspoon curry powder

1/2 teaspoon cumin

Salt and pepper to taste

2 large eggs, beaten

1/2 cup (120 ml) milk substitute

1 large onion, diced

Oil for frying

Grate sweet potatoes coarsely. In a separate bowl, mix flour, sugars, baking powder, cinnamon, cayenne, curry powder, cumin, salt, and pepper. Add eggs and just enough milk substitute to make a stiff batter. Add potatoes and diced onion and mix. The batter should be moist but not runny. If too stiff, add milk substitute. Heat 1/4 inch (0.6 cm) of oil in a frying pan until smoking. Drop batter by tablespoon and flatten. Fry over medium-high heat on each side until golden. Drain on paper towels.

YIELD: 16 pancakes

Calories (kcal): 52; Total fat: trace; Cholesterol: 0mg; Cholesterol: 12g; Cholesterol: 1g; Protein: 1g; Protein: 34mg; Potassium: 72mg; Calcium: 27mg; Iron: trace; Zinc: trace; Vitamin A: 4107IU.

QUICK N EASY

Sautéed Cinnamon Carrots

Sally Fallon notes in her book, Nourishing Traditions, that peeling carrots does not affect the nutrient content because nutrients are well distributed, unlike potatoes, which have the nutrients concentrated under the skin.

SCD Legal

1 pound (455 g) carrots

1/4 cup (55 g) ghee or (60 ml) olive oil

1/4 –1/2 teaspoon cinnamon (optional)

1/4 teaspoon sea salt (optional)

Peel carrots and slice into rounds or cut into sticks about 3 inches (7.5 cm) long and 1/4 inch (0.6 cm) wide. They may also be cut julienne-style (using a food processor).

Sauté in ghee or olive oil about 20 minutes, until golden but still slightly firm.

Add cinnamon and sea salt.

YIELD: 4 to 6 servings

Calories (kcal): 109; Total fat: 9g; Cholesterol: 23mg; Cholesterol: 7g; Cholesterol: 2g; Protein: 1g; Protein: 105mg; Potassium: 221 mg; Calcium: 21mg; Iron: 1mg; Zinc: trace; Vitamin A: 19284IU.

QUICK N EASY

Zucchini Sticks

The “stick” form of the zucchini makes them less “vegetable-like” and more kid-friendly.

SCD Legal

2 small to medium size zucchini

1 tablespoon (15 ml) light olive oil (not extra virgin olive oil)

1 tablespoon (15 ml) lemon juice

Pinch of salt

Pinch of pepper

Cut zucchini in half lengthwise. Then, cut again lengthwise so they are quartered. Then, cut into sticks 2 to 3 inches (5 to 7.5 cm) long.

Mix oil, lemon juice, salt, and pepper. Either toss zucchini with mixture or brush zucchini with mixture using a pastry brush. Place on a cookie sheet, skin-side down.

Broil for 10–15 minutes or until starting to brown.

Serve warm.

YIELD: 8 servings (4 sticks/serving)

Calories (kcal): 20; Total fat: 2g; Cholesterol: 0mg; Cholesterol: 1g; Cholesterol: trace; Protein: 0g; Protein: 20mg; Potassium: 76mg; Calcium: 5mg; Iron: 0mg; Zinc: 0mg; Vitamin A: 59IU.

QUICK N EASY

Simple Steamed Veggies

This easy recipe lends itself to any variety of greens, depending on the likes and dislikes of your children.

2 cups (120 g) green vegetable (spinach, swiss chard, broccoli, kale, asparagus)

1 tablespoon (15 ml) olive oil

1/4 teaspoon sea salt

1/8 teaspoon white pepper

1/8 teaspoon dried oregano

1/8 teaspoon garlic powder

1/8 teaspoon red chili flakes (optional)

Steam the green vegetable.

While steaming, combine the rest of the ingredients to taste in a large bowl. Add steamed vegetables. Stir and coat thoroughly and serve.

YIELD: 4 servings (1/2 cup [30 g] each)

Calories (kcal): 40; Total fat: 4g; Cholesterol: 0mg; Cholesterol: 2g; Cholesterol: 1g; Protein: 1g; Protein: 127mg; Potassium: 117mg; Calcium: 18mg; Iron: trace; Zinc: trace; Vitamin A: 1072IU.

Roasted Veggies

A colorful crowd-pleaser.

2–3 sweet potatoes, cubed

1 butternut squash, cubed

1 red pepper, chopped

1 yellow pepper, chopped

1 zucchini, cubed

1 red onion, chopped

1/2 cup (120 ml) balsamic vinegar

6 tablespoons (90 ml) olive oil

2 teaspoons (8 g) sugar or Sucanat

2 teaspoons fennel seed, crushed or whole, or dried rosemary

1 teaspoon salt

1/2 teaspoon pepper

Lightly grease a roasting pan. Combine veggies. Mix remaining ingredients to make a sauce. Combine sauce with veggies. Bake uncovered for 45 minutes in a 450°F (230°C, or gas mark 8) oven, stirring twice during baking.

VARIATIONS: Include turnips, parsnips, fennel bulbs, and/or new potatoes.

YIELD: 10 to 12 servings

Calories (kcal): 211; Total fat: 9g; Cholesterol: 0mg; Cholesterol: 35g; Cholesterol: 5g; Protein: 3g; Protein: 227mg; Potassium: 820mg; Calcium: 106mg; Iron: 2mg; Zinc: trace; Vitamin A: 21878IU.

Butternut Squash Purée

This recipe, courtesy of Dr. Compart’s sister-in-law, Lisa, is enjoyed by both children and adults. Once the purée has cooled a little, its consistency also makes this a good vehicle for hiding/mixing supplements.

1 medium to large butternut squash

2 teaspoons light olive oil (not extra virgin olive oil)

1 tablespoon (15 ml) maple syrup (real maple syrup, not pancake syrup)

1/4 teaspoon salt

Preheat oven to 400°F (200°C, or gas mark 6). Pierce whole butternut squash in several places with a fork to allow air to escape. Place the butternut squash in a 9 x 13-inch (23 x 33 cm) baking dish.

Bake for approximately 11/2 hours or until tender and easily pierced with fork. Let cool approximately 15 minutes. Cut squash open and scoop out the flesh.

Using a potato masher or an immersion blender, add oil, maple syrup, and salt and purée.

Serve warm.

YIELD: 4 servings

Calories (kcal): 50; Total fat: 0g; Cholesterol: 0mg; Cholesterol: 13g; Cholesterol: 3g; Protein: 1g; Protein: 150mg; Potassium: 264mg; Calcium: 42mg; Iron: 1mg; Zinc: 0mg; Vitamin A: 9956IU.

QUICK N EASY

Butternut Squash “Fries”

Elaine Gotschall is the inspiration for this recipe. It is also good for those on the SCD eating plan.

1 butternut squash

2 tablespoons (28 g) GFCF butter substitute or ghee, melted

Salt to taste

Preheat oven to 450°F (230°C, or gas mark 8).

Using only the neck of the squash, slice thinly (1/4 inch, or 6 mm).

Place the squash on a cookie sheet or pizza pan, dot with butter substitute or melted ghee, and sprinkle with salt. Bake until one side is brown. Turn over and brown the other side.

YIELD: 2 to 3 servings

Calories (kcal): 335; Total fat: 10g; Cholesterol: 23mg; Cholesterol: 66g; Cholesterol: 10g; Protein: 6g; Protein: 25mg; Potassium: 2,000mg; Calcium: 273mg; Iron: 4mg; Zinc: 1mg; Vitamin A: 44606IU.

Mashed Cauliflower—The New Comfort Food
(Oven and Microwave Versions)

Many children on the autism spectrum have strong aversions to vegetables, especially greens. They tend to focus on “the white diet.” By substituting mashed cauliflower for mashed potato, the result is a healthy, high-fiber, nutrient-dense white food. To make the transition from mashed potatoes to cauliflower, combine both at the start. Depending on the type of milk substitute used, the recipe may or may not include non-GMO soy or nut (almond) milk.

Modified for SCD, Modified for Low Salicylate

1 head cauliflower, or 1 pound (455 g) frozen cauliflower florets

1/8–1/4 cup (28–60 ml) rice milk (or non-GMO soy milk, coconut milk, almond milk) (For SCD, use coconut milk or almond milk; for low salicylate, use rice milk.)

Salt and pepper to taste

1 tablespoon (15 g) ghee

Optional seasoning: paprika, garlic

Boil, steam, or microwave (8–10 minutes) cauliflower until fork-tender. Drain thoroughly (squeeze excess water out, or it will be like soup).

Place cauliflower pieces in the blender, then add milk (rice, non-GMO soy, coconut, or almond), salt, pepper, and ghee. Whip until smooth.

Pour cauliflower into a small baking dish. If desired, sprinkle with seasonings. Bake in a hot oven until bubbly or heat quickly in the microwave.

VARIATION: For those children who eat only white foods, white rice can be added as well as potato.

YIELD: 4 servings

Calories (kcal): 40; Total fat: 3g; Cholesterol: 9mg; Cholesterol: 2g; Cholesterol: 1g; Protein: 1g; Protein: 9mg; Potassium: 78mg; Calcium: 6mg; Iron: trace; Zinc: trace; Vitamin A: 132IU.

Broccoli or “Little Tree” Purée

According to Lisa Barnes in The Petit Appetit Cookbook, no matter how old you are, everyone has referred to broccoli as “little trees.” Look for compact heads that are dark green, sage green, or a purple-green color. The floret clusters should be firm, compact, and tightly closed. Avoid bunches that are wilted or shriveled and those with a pungent odor.

SCD Legal

2 medium heads organic broccoli, stems removed, separated into equal-size florets, or 16 ounces (455 g) frozen broccoli florets

Water

Ghee, melted, if desired

Steamer Method:

Place broccoli in a steamer basket set in a pot filled with about 2 inches (5 cm) of lightly boiling water. Do not let water touch broccoli. Cover tightly for best nutrient retention and steam for 10 to 12 minutes or until broccoli is tender. Florets should pierce easily with a toothpick. Immediately transfer steamer basket to sink and run cold water over florets until completely cool, 2 to 3 minutes.

Purée broccoli in a food processor with a steel blade. Additional liquid is not usually needed.

Microwave Method:

Place broccoli florets in a microwave-safe dish. Add 1/2 cup (120 ml) water and cover tightly, lifting a corner to vent. Microwave on high for 4 minutes and stir broccoli. Re-cover and cook for 4 to 6 minutes or until tender. Check for doneness, cook, and proceed with directions above.

Top with melted ghee.

If the child has an aversion to green, mix the broccoli purée into spaghetti sauce or other food source in which the color will not be obvious.

NOTE: The recipe is even more Quick N Easy when using the frozen organic broccoli florets.

YIELD: 4 servings (1/2 cup [120 g] each)

Calories (kcal): 79; Total fat: 7g; Cholesterol: 17mg; Cholesterol: 4g; Cholesterol: 2g; Protein: 2g; Protein: 21mg; Potassium: 227mg; Calcium: 34mg; Iron: 1mg; Zinc: trace; Vitamin A: 2333IU.

QUICK N EASY

Barb’s Vegetable Combo

3 tablespoons (45 g) ghee

3/4 cup (175 ml) chicken broth

1 tablespoon (15 g) Dijon mustard

1 tablespoon (8 g) cornstarch

Dash pepper

1/2 teaspoon dried basil leaves, crushed

1/4 teaspoon garlic powder

1 package (16 ounces, or 455 g) frozen Italian green beans

1 cup (50 g) cooked GFCF shell pasta or (165 g) cooked brown rice

1 small can (3 ounces, 85 g) button mushrooms, drained

1 small tomato, chopped

1/4 cup (25 g) sliced black olives (optional)

Melt ghee in a large saucepan. Stir in broth, mustard, cornstarch, pepper, basil, and garlic. Cook until bubbling, stirring constantly. Add green beans, pasta shells or rice, and mushrooms. Stir until heated. The Italian green beans should be cooked to tender-crisp. Just before serving, stir in tomato and olives (optional). Heat to serving temperature.

YIELD: 4 servings

Calories (kcal): 222; Total fat: 12g; Cholesterol: 26mg; Cholesterol: 26g; Cholesterol: 5g; Protein: 5g; Protein: 275mg; Potassium: 435mg; Calcium: 73mg; Iron: 5mg; Zinc: 1mg; Vitamin A: 1171IU.

QUICK N EASY

Fall Harvest Veggies

Colorful, sweet, nutritious, and kid-friendly, this dish has it all.

2 jewel yams (or 1 jewel and 1 Japanese yam)

4 carrots

3 parsnips

2 tablespoons (30 ml) olive oil

Fresh rosemary, to taste

Dried oregano, to taste

Salt

Pepper

Preheat oven to 350°F (180°C, gas mark 4). Peel the vegetables and cut into small, thin pieces. Combine in a bowl. Add the remaining ingredients. Bake uncovered for 1 hour or until soft but not too mushy.

For those with sensory issues, this can be puréed.

VARIATION: To sweeten the flavor, add 1 tablespoon (20 g) honey.

YIELD: 4 to 6 servings

Calories (kcal): 205; Total fat: 5g; Cholesterol: 0mg; Cholesterol: 39g; Cholesterol: 9g; Protein: 3g; Protein: 33mg; Potassium: 989mg; Calcium: 62mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 13502IU.

QUICK N EASY

Fried Summer Squash

This delicious summer squash recipe is good in any season.

1 egg

1 teaspoon (5 ml) water

2 medium summer squash

Pecan meal or GFCF bread crumbs

Olive oil

Beat egg and add 1 teaspoon (5 ml) water. Peel the squash and slice it about 1/4 inch (0.6 cm) thick. Drop squash slices into egg mixture to coat, then drop them into pecan meal or crushed bread crumbs, turning to coat evenly. Place on a plate until pan is ready.

A regular frying pan can be used, but be careful that it doesn’t get too hot. Nut meal will brown quickly, so remember to cook below medium temperature. If using an electric frying pan, set the temperature to 250°F (120°C). Add a little oil to the pan (watch the amount of oil—just a little under each slice is sufficient) and add the squash slices. Cover the pan and cook 5 to 7 minutes on the first side. Flip the squash, add oil as necessary, and cover and cook for 3 to 4 minutes. Remove the cover and cook 2 to 3 minutes longer.

YIELD: 3 to 4 servings

Calories (kcal): 147; Total fat: 8g; Cholesterol: 47mg; Cholesterol: 12g; Cholesterol: 3g; Protein: 8g; Protein: 16mg; Potassium: 257mg; Calcium: 30mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 281IU.

Pecan Meal

Pecan meal is sold in health food stores and online. Pecan “meal” refers to the flakes that occur as the result of chopping pecans. The meal is used in pie crusts, sprinkled on salads, and substituted as a breading for pan-fried foods.

QUICK N EASY

Glenda’s Oven-Roasted Vegetables

This is an Ingham Family favorite. Vegetable choices can be changed to accommodate the people being served.

2–3 zucchini, sliced (medium thickness)

2 yellow squash, sliced (medium thickness)

3 peppers—one each of red, yellow, and green—sliced (medium thickness)

1 large onion, sliced (medium thickness)

3–4 cloves garlic, chopped

1 can (13.5 ounces, or 378 g) chopped tomatoes

1–2 tablespoons GFCF herbs de Provence (basil, oregano, rosemary, parsley, thyme)

1/8 cup (8 g) fresh chopped cilantro (optional)

1/2 cup (120 ml) olive oil

Place all vegetables in a 9 x 13-inch (23 x 33 cm) or other large pan. Sprinkle with herbs. Pour olive oil over top and mix well.

Cover with tin foil and roast in very hot (450°F [230°C, or gas mark 8]) oven for 7 to 10 minutes. Remove tin foil and roast for an additional 7 to 10 minutes.

VARIATIONS: The vegetables can also be marinated in a GFCF marinade and then roasted in a grill pan. Leftovers can be served over brown rice for a quick, nutritious meal addition. (For SCD, use cauliflower rice.)

With the addition of chicken broth or stock, this recipe also makes a good soup.

YIELD: 6 servings

Calories (kcal): 223; Total fat: 19g; Cholesterol: 0mg; Cholesterol: 14g; Cholesterol: 4g; Protein: 3g; Protein: 12mg; Potassium: 612mg; Calcium: 40mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 1252IU.

Joyce’s Versatile Vegetable Medley

Joyce Mulcahy’s recipe is a family favorite and her standby when asked to bring a side dish to a party. Whether using the basic recipe or adding the optional vegetables, the dish is consistently delicious. Joyce provides two popular versions—Italian and Mexican—which depend on the herb combination used.

Basic Recipe

1/2 onion, sliced or chopped

1 garlic clove, minced

1 red (or green) pepper

1 tablespoon (15 ml) olive oil

Basic vegetables

1 can (14.5 ounces, or 411 g) diced tomatoes with juice, or 1–2 fresh chopped tomatoes

2–3 sliced zucchini

Salt and pepper to taste

Optional additions (one or more of the following):

1/2 fennel bulb, chopped

2/3 cup (100 g) white corn (frozen or fresh)

1 small eggplant, peeled and sliced

Herb Options:

Italian Herbs:

4–5 fresh basil leaves, minced, or 1/2 –1 tablespoon (15 g) pesto

1/2 teaspoon oregano

Mexican Herbs:

1 teaspoon cumin

1–2 tablespoons (4–8 g) chopped fresh cilantro

Sauté onion, garlic, and peppers in olive oil until the onions are translucent.

Add basic (and optional) vegetables and herbs and simmer on medium-low heat for 15 minutes, stirring occasionally.

VARIATIONS: Purée the vegetable medley and serve it over GFCF pasta or rice. Add organic chicken broth and purée to make a delicious soup.

YIELD: 4 to 6 servings

Calories (kcal): 89; Total fat: 3g; Cholesterol: 0mg; Cholesterol: 15g; Cholesterol: 5g; Protein: 3g; Protein: 24mg; Potassium: 662mg; Calcium: 35mg; Iron: 1mg; Zinc: trace; Vitamin A: 1006IU.

Sweet Potato Enchilada

This hearty Mexican dish is easy to make, and its combination of sweet and spicy is something your whole family will love.

1 large onion, diced

1 teaspoon garlic, minced

1/4 teaspoon cumin

1/4 teaspoon coriander

1/8 teaspoon chili powder

Dash cayenne pepper

1/8 teaspoon chipotle chili powder

1/8 teaspoon garlic powder

Approximately 3–4 cups (360–480 g) sweet potatoes, boiled and mashed

1/4 cup (55 g) salsa

8 corn tortillas (cut in quarters)

CF cheese (optional)

Sauté onion and garlic. Add spices to onion mixture and sauté until translucent. Add to mashed sweet potatoes. Adjust seasonings. Spray a baking pan with oil. Layer with half of the salsa, half of the tortillas, sweet potatoes, remaining salsa, and remaining corn tortillas. Top with CF cheese, if using. Bake at 350°F (180°C, gas mark 4) for 20 to 30 minutes, until done.

YIELD: 8 servings

Calories (kcal): 193; Total fat: 1g; Cholesterol: 0mg; Cholesterol: 43g; Cholesterol: 4g; Protein: 4g; Protein: 172mg; Potassium: 349mg; Calcium: 89mg; Iron: 22mg; Zinc: 1mg; Vitamin A: 19361IU.

Grandma Lillie’s Sweet Potato Tzimmes Kugel

Jody Cutler finds this unusual and delicious version of tzimmes perfect for any Jewish holiday.

1 cup (120 g) grated sweet potato

1 cup (120 g) grated carrots

1 cup (120 g) grated apples

1/2 cup (70 g) chopped raisins

1/2 cup (85 g) chopped prunes

1/2 cup (100 g) sugar (may use honey, Sucanat, or agave nectar)

1/2 cup (70 g) brown rice flour

2 tablespoons (30 ml) lemon juice

1/2 teaspoon cinnamon

1/2 teaspoon salt

1/2 cup (112 g) butter substitute

In a large mixing bowl, mix all the ingredients together with a spoon. Pour into a greased 8 x 4-inch (20 x 10 cm) loaf pan and bake in a preheated 350°F (180°C, gas mark 4) oven for about 60 minutes or until brown.

YIELD: 6 to 8 servings

Calories (kcal): 273; Total fat: 12g; Cholesterol: 0mg; Cholesterol: 42g; Cholesterol: 3g; Protein: 2g; Protein: 276mg; Potassium: 288mg; Calcium: 27mg; Iron: 1mg; Zinc: trace; Vitamin A: 8340IU.

Purées

Purées are a great way to include vegetables in the diet. This approach is most helpful to those with sensory issues involving food choices, tastes, smells, and textures. One of the markers is a good appetite that becomes limited with the introduction of solids.

Please refer to detailed information in chapter 13. Purées are helpful for hiding vegetables within sauces, especially spaghetti sauce, and in muffins, cakes, brownies, pancakes, peanut butter, meatballs, smoothies, and anything chocolate. See also the main-dish recipes for adding meat purées to sauces to expand the protein content. Reminders:

The secret is to add a very small amount (1 tablespoon [15 g] or less) blended well with a usual and well-liked food.

Increase as tolerated to larger amounts, depending on the food in which it is mixed (e.g., 1/4 cup [60 g] or more in a recipe for spaghetti sauce or baked goods, less in a smoothie).

Mix puréed/blended fruits with puréed/blended vegetables for flavor.

Use lighter-colored vegetables in baked goods or smoothies:

Sweet potato Cauliflower

Yellow squash Turnips

Butternut squash

Darker colors work well in meatballs, spaghetti sauce, and chocolate items: (Do not use chocolate for SCD.)

Baby peas Broccoli

Green beans Beets

Asparagus

Use 1 tablespoon to 1/4 cup (15–60 g) organic baby food vegetables or puréed vegetables, as suitable for the child.

Select single vegetables or combinations and use the amount appropriate for the recipes.

NOTE: This works well as long as the first introduction is a very small amount that is gradually increased according to tolerance. Eventually the child may begin to eat the new vegetables alone and may expand beyond the purées and hidden vegetables. The purées are listed first and are followed by more diverse family-friendly vegetable recipes.

Potato-Carrot Mash

This recipe improves upon the standard mashed-potato recipe and is easy to make anytime. It can be made with leftover baked potatoes or leftover carrot purée for children. Russet potatoes work best in this recipe, as they have a high starch content and will become fluffy.

4 medium organic carrots, peeled and cut into chunks (about 2 cups, or 260 g)

3 medium organic baking potatoes, peeled and cut into chunks (about 3 cups, or 330 g)

1/2 teaspoon sea salt

1/4 cup (60 g) GMO non-GMO soy yogurt

1 tablespoon (15 g) ghee, melted

11/2 teaspoons sweet GFCF mustard

Sea salt and white pepper, to taste

Put carrots and potatoes in a large stockpot, cover with cold water, and sprinkle with the salt. Bring to a boil over medium-high heat, and boil until tender, about 10 minutes. Transfer potatoes and carrots to a food processor and purée. Stir in yogurt, ghee, and mustard. Season with salt and pepper.

VARIATION: There are many colored and healthy mashed-potato variations that can be created by adding vegetables. How about asparagus for a green potato purée for St. Patrick’s Day? Or maybe beets for red potato purée for Valentine’s Day? Or make both, green and red, for the Christmas table.

YIELD: 4 servings of 6 ounces (170 g) each

Calories (kcal): 179; Total fat: 4g; Cholesterol: 9mg; Cholesterol: 33g; Cholesterol: 4g; Protein: 4g; Protein: 293mg; Potassium: 985mg; Calcium: 31mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 20381IU.

Yummy Mashed Carrots

Children who dislike vegetables have difficulty tasting the natural flavors. Here is a way to bring more flavor to the food. Adding salt is not a problem. Most of the children have higher needs for salt (sodium chloride).

SCD Legal

1 pound (455 g) carrots

3 cups (710 ml) chicken stock (or use chicken broth from the store)

1/4 teaspoon sea salt

Optional ingredients

1 tablespoon (20 g) honey

2 tablespoons (30 g) applesauce (unsweetened)

1/4 to 1/2 teaspoon cinnamon

Peel carrots and slice into rounds or cut into sticks about 3 inches (7.5 cm) long and 1/4 inch (0.6 cm) in width. They may also be cut julienne-style (using a food processor).

Combine carrots with chicken stock and cook in the microwave or simmer until soft enough to mash in a processor (medium speed) or in a mixer. Add salt.

Add one or more of the optional ingredients (honey, applesauce, cinnamon) to suit the child’s taste.

YIELD: 4 servings

Calories (kcal): 381; Total fat: 22g; Cholesterol: 127mg; Cholesterol: 20g; Cholesterol: 4g; Protein: 26g; Protein: 295mg; Potassium: 737mg; Calcium: 72mg; Iron: 3mg; Zinc: 2mg; Vitamin A: 33714IU.

Carrot Soufflé

This is Welby Griffin’s family’s Thanksgiving favorite!

Low Phenol

For the Soufflé:

1 pound (455 g) carrots, peeled and cut into 2-inch (5 cm) pieces

3 large eggs

1/4 cup (50 g) sugar

1 teaspoon baking powder

1/4 teaspoon salt

1 teaspoon GF vanilla extract

1/3 cup (80 ml) oil

3 tablespoons (26 g) GF flour blend or white rice flour

For the Topping:

1/4 cup (7.5 g) GF corn flakes (or other similar cereal), crushed (Use buckwheat, rice, or millet for low phenol/low salicylate diet.)

1 tablespoon (14 g) melted ghee or GFCF spread

2 tablespoons (28 g) brown sugar

Preheat oven to 350°F (180°C, gas mark 4). Grease a 9-inch (23 cm) round casserole or soufflé dish. Boil carrots until tender, drain, and then mash them (they don’t have to be perfectly smooth). Add remaining soufflé ingredients and beat well to combine. Pour mixture into the prepared dish. Blend topping ingredients together and sprinkle on top. Bake for 30 minutes or until lightly browned and bubbly.

NOTE: This soufflé can be baked in small, individual ramekins or soufflé dishes, but be sure to reduce the baking time by 10 to 15 minutes.

YIELD: 6 servings

Calories (kcal): 270; Total fat: 17g; Cholesterol: 114mg; Cholesterol: 25g; Cholesterol: 3g; Protein: 5g; Protein: 239mg; Potassium: 260mg; Calcium: 79mg; Iron: 1mg; Zinc: trace; Vitamin A: 19192IU.

Maple Mashed Sweet Potatoes

A sweet alternative to mashed potatoes.

Low Phenol

2 pounds (910 g) sweet potatoes

1/4 cup (60 ml) maple syrup (preferably grade B)

2 tablespoons (28 g) ghee

1/2 teaspoon ground nutmeg (optional)

Salt and pepper

Peel and cut the sweet potatoes into large chunks. Place in a large pot with 1 teaspoon salt, cover with cold water, and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, until tender. Drain and return to the pot. Add remaining ingredients, season with salt and pepper, and mash with a potato masher or fork. Serve.

YIELD: 6 servings

Calories (kcal): 190; Total fat: 5g; Cholesterol: 12mg; Cholesterol: 35g; Cholesterol: 3g; Protein: 2g; Protein: 17mg; Potassium: 251mg; Calcium: 38mg; Iron: 1mg; Zinc: trace; Vitamin A: 22031IU.

Grilled Zucchini “Parmesan”

Adapted from The Book of Yum (http://www.bookofyum.com)

If your child likes eggplant, try it in place of the zucchini.

1/2 cup (120 ml) extra virgin olive oil

1/4 cup (60 ml) GFCF balsamic vinegar

Salt and pepper, to taste

2 pounds (910 g) zucchini, washed and cut into 1/2-inch (1.3 cm) slices lengthwise

2 cups (475 ml) GFCF marinara sauce of choice

4 ounces (115 g) Tofutti mozzarella cheese, cut into pieces

2 medium garlic cloves, minced

Preheat oven to 375°F (190°C, gas mark 5). Prepare grill for medium heat. Whisk oil, vinegar, salt, and pepper in a large shallow dish. Quickly dip each zucchini slice into the mixture and then place onto the grill. Cook until golden brown on both sides (flipping as necessary) but not mushy.

Grease a baking sheet. Arrange zucchini slices in an even layer on top. Spoon an equal portion of marinara sauce on top of each slice, and then sprinkle with cheese and a pinch of minced garlic. Bake until cheese is melted and lightly browned. Serve as is, or over your favorite GFCF pasta or polenta.

YIELD: 4 servings

Calories (kcal): 384; Total fat: 32g; Cholesterol: 0mg; Cholesterol: 21g; Cholesterol: 4g; Protein: 7g; Protein: 221mg; Potassium: 686mg; Calcium: 249mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 1546IU.

Indian-Spiced Cauliflower and Potatoes

Low Phenol

4 tablespoons (60 ml) olive oil

2 medium onions, chopped

1 pound russet potatoes, peeled and cut into bite-size pieces

1 small head of cauliflower, cut into bite-size pieces

2 tomatoes, chopped

1/2 teaspoon ground turmeric

1/2 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

11/2 cups (200 g) frozen peas

Heat the oil in a large stock pot or Dutch oven over medium-high heat. Cook the onions for 3 to 4 minutes, until light brown. Add the potatoes, cauliflower, tomatoes, spices, and salt, and cook for another 3 minutes. Add the peas, cover, and reduce heat to medium-low and cook for 20 minutes, stirring occasionally to keep vegetables from sticking, until potatoes and cauliflower are tender. Serve.

NOTE: For a smooth purée version, add 1 cup (235 ml) of water along with the peas, cook 20 minutes, and then mash everything together with a potato masher or food mill.

YIELD: 6 servings

Calories (kcal): 196; Total fat: 10g; Cholesterol: 0mg; Cholesterol: 25g; Cholesterol: 5g; Protein: 5g; Protein: 413mg; Potassium: 678mg; Calcium: 33mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 597IU.

Apple Butternut Squash Casserole

The apples add a nice twist to this vegetable casserole. For a nut-free version, simply omit the pecans and increase the cereal to 2 cups (80 g).

11/2 cups (60 g) GF flaked cereal, crushed

1/2 cup (55 g) chopped pecans

1/2 cup (115 g) brown sugar, plus 1 tablespoon (15 g)

1/2 cup (112 g) ghee, melted and divided

1 small butternut squash, cooked and mashed (to yield 3 cups)

1/4 teaspoon salt

6 large or 8 small tart apples, peeled, cored, and sliced (to yield 6 cups)

1/4 cup (50 g) granulated sugar

Preheat oven to 350°F (180°C, gas mark 4). Combine the flaked cereal, pecans, 1/2 cup brown sugar, and 2 tablespoons (28 g) of the melted ghee in a medium bowl and set aside. In a separate bowl, mix the squash with 1/4 cup (56 g) ghee, 1 tablespoon brown sugar, and salt.

Heat 2 tablespoons (28 g) of ghee in a large skillet over medium-low heat. Add apples and granulated sugar, cover, and simmer for 5 to 8 minutes, until just tender. Spread apples in the bottom of a 3-quart (3 L) casserole dish. Top with squash mixture, and then sprinkle with cereal-nut topping. Bake for 15 to 20 minutes, until just beginning to bubble at the edges. Cool on wire rack 10 minutes and serve.

YIELD: 8 to 10 servings

Calories (kcal): 359; Total fat: 16g; Cholesterol: 28mg; Cholesterol: 58g; Cholesterol: 7g; Protein: 3g; Protein: 100mg; Potassium: 800mg; Calcium: 101mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 13783IU.