Quick-Boiled Collard Greens with Apple Cider Vinegar
Butter-Braised Kale with Onions
Garlic Sautéed Rainbow Swiss Chard
Massaged Kale & Apple Salad with Currants & Gorgonzola
Spinach, Peach & Maple Bacon Salad
Arugula Salad with Tofu Goddess Dressing
Romaine & Blue Cheese Chop Salad with Basil Dressing
Classic Greek Salad with Pickled Red Onions
Spinach Salad with Caramelized Onions & Maple-Glazed Nuts
Luscious Beet Salad with Toasted Pumpkin Seeds
Watercress Salad with Amazing Ginger Dressing
Napa Cabbage Slaw with Lime & Roasted Almonds
Succulent Fall Supper Salad with Apples, Chickpeas & Pumpkin Seeds
Grilled Vegetable Salad with Sweet Poppy Seed Dressing
Braised Brussels Sprouts with Carrots & Raisins
Savory Maple Roasted Butternut Squash
Steamed Cauliflower in Cheddar Cheese Sauce
Roasted Sweet Potatoes with Braised Apples & Kale
Edamame Succotash with Lemon Herb Butter
One drizzly Seattle evening, in a school parking lot, I was pulling books from my car for a PTA talk about family eating. Out of the dark, a small woman approached me. With grave anxiety, she let it all spill out: how her child wouldn’t eat vegetables and she was at her wit’s end. “I tell him every night that he has to eat them. He needs the vitamins. He won’t grow without them. But he refuses even one bite. What should I do?”
I asked her if I might address her questions during the lecture, as this is a common issue for parents. “How old is he?” I asked, walking toward the school door. “He’s four,” she answered. My intuition told me that ideas for tasty spinach recipes would be of no use here. She was in a state of fear, and it sounded like the fear was landing on her young son.
This happened many years ago. What stays with me is the distressed look on her face. Though I regularly talk, write, and teach about feeding children good food and believe what I say with all my heart, there are more important things to give your children than broccoli.
Always ask yourself, is he growing? Does he have energy and like to play? Is his mind curious, his smile frequent? If you got mostly yeses, relax about how many servings of vegetables go in the pie hole. Make salads and squashes and veggies you like and enjoy them. Let him pick up the joy vibe. Don’t use words, just your fork. Wait for him to ask for a bite.
The flavor of a single vegetable can really shine if the right cooking technique is applied. Blanching brings out the flavor of broccoli—maybe better than steaming, definitely superior to raw! Beets turn silky in the pressure cooker. And, of course, the single cooked vegetable makes outstanding food for baby.
PREPARATION TIME:
10 minutes
MAKES 4 TO 6 SERVINGS
1 teaspoon sea salt
1 large bunch broccoli, florets cut into uniform-size pieces
1 Bring a 4-quart pot of water and salt to a boil over high heat.
2 Fill a large bowl or sink with ice-cold water.
3 Drop the broccoli into the boiling water. Let the vegetables boil until they are bright green and tender, less than 1 minute. Drain the water off and immediately plunge the vegetables into the ice bath until they are cool. This keeps the broccoli in a tender but crunchy state.
4 Remove the broccoli from the ice bath. Let it dry on a clean dish towel, then serve immediately or store it in a sealed container in the refrigerator.
PREPARATION TIME:
10 minutes
MAKES 4 TO 6 SERVINGS
½ pound green beans
2 teaspoons unsalted butter
Sea salt
Lemon
1 Trim the ends of the green beans. Rinse and drain.
2 In a 12-inch skillet over medium heat, heat the butter; don’t let it burn. Add the green beans—they should sizzle—and keep them moving until they turn bright green, 3 to 4 minutes. Test one! You’re aiming for a tender crunch. Remove the skillet from the heat and sprinkle the green beans with a little salt and a squeeze of lemon before serving.
PREPARATION TIME:
30 minutes
MAKES 4 SERVINGS
4 large beets
Unsalted butter or extra-virgin olive oil (optional)
Balsamic vinegar (optional)
1 Remove the leafy tops from the beets and wash the beets to remove any dirt. Do not cut off the root or the nubby crown. If you do, the beets will “bleed” into the water they are cooked in and lose flavor and nutrition. In a pressure cooker filled with enough water to cover the bottom half of the beets, put the whole beets and secure the lid. Bring the heat to high. When cooker has reached pressure, reduce the heat to medium low and cook for 20 to 25 minutes.
2 Remove the cooker from the heat and let the pressure come down naturally. The beets should be quite tender when pierced with a fork. When cool enough to handle, slip the skins off the beets under cool running water. Trim the ends if needed.
3 Slice the beets, dress them with a bit of butter and vinegar, and serve.
PREPARATION TIME:
20 minutes
MAKES 4 SERVINGS
4 to 5 carrots, cut into 2-inch-long angled slices (at least ¼ inch thick)
1 tablespoon extra-virgin olive oil
½ teaspoon sea salt
1 Preheat the oven to 400 degrees F.
2 Place the carrot slices in a baking dish. Brush each carrot with oil and sprinkle it with salt. Roast the carrots until they are tender when pierced with a fork, about 10 to 15 minutes, depending on size.
PREPARATION TIME:
40 minutes to 1½ hours
MAKES 4 SERVINGS
1 (2- to 3-pound) winter squash
Unsalted butter
Sea salt
1 Preheat the oven to 350 degrees F and lightly oil a baking dish.
2 Using a utility knife with a serrated edge, begin by cutting off the stem and root end of the squash so you have flat surfaces on either end of the gourd. Bisect the squash by placing one of the flat ends on the cutting board and sawing straight down the middle. Scoop out the pith and seeds.
3 Rub butter on the face of the squash, sprinkle it with a few grains of salt, and lay it facedown on the prepared baking dish. Cover the dish and bake until tender. Test the squash for doneness by inserting a fork; it should slide in easily and feel soft. Small squashes, such as delicate, will only take 35 to 45 minutes to bake, while a squash weighing 3 pounds may take up to 90 minutes.
FOR BABIES 6 MONTHS & OLDER: One-Trick Vegetables make perfect food for babies. Puree the cooked vegetable with a little breast milk or formula and serve. Serve minimal amounts of cooked beets to baby (only 1 teaspoon). The fiber in beets moves through the bowels quickly—an action most babies don’t need help with!
Assertive greens like collards can be bitter and tough, requiring heat and water to become tame and sweet. Vitamin A, vitamin C, folic acid, calcium, iron, and even protein are a part of most dark leafy greens. These powerful vegetables should be a daily part of the diet, especially for nursing mothers.
PREPARATION TIME:
10 minutes
MAKES 4 SERVINGS
1 large bunch collard greens
2 teaspoons sea salt
Unsalted butter, for garnish
Apple cider vinegar, for garnish
1 Remove the collard leaves from the thick central stem, keeping the leaves whole. Rinse the greens carefully. An easy way to do this is to fill a sink with cold water and submerge the greens. If the water has sediment, drain the sink and repeat.
2 In a 6- or 8-quart pot over high heat, bring 2 quarts of water and salt to a boil. Submerge the whole leaves. Timing is everything—if you remove the collards too soon they will be bitter; if you let them cook too long they will lose nutrients and have a flat taste. Tougher, more mature leaves will take 4 to 5 minutes to cook, while smaller, younger leaves may only require about 2 minutes. Remove a piece and test it every minute or so. You are looking for a slightly wilted leaf that still has a bright-green color and (most importantly) a succulent, sweet flavor.
3 Pour the cooked collards into a colander in the sink. Let them cool. Squeeze out any excess water with your hands, pressing the cooked leaves into a tight ball. Chop the ball into bite-size pieces. Toss the chopped collards with a dot of butter and a sprinkle of vinegar.
FOR BABIES 10 MONTHS & OLDER: Take 1 teaspoon of plain cooked collards and puree it with whatever grains or starchy vegetables baby is eating.
GREEN GOODNESS
When people think of greens, they often assume “salad.” Explore the wide variety of greens and the many ways to prepare them. Green vegetables are rich in vitamins A and C, folic acid, calcium, and iron. The darker the color, the more nutrients present. Remember, though, that nutrients like vitamin A and calcium are better absorbed if there is fat present, so don’t be shy about using butter or olive oil in any greens dish!
ARUGULA is also known as roquette. This leaf has a peppery flavor and is very popular to add to “wild greens” mixes. Buy fresh-looking leaves. Arugula adds a spicy dimension to lettuce-based salads.
BEET GREENS are the tops of the beet plant. Often you can purchase beets with the tops still attached. Only use them if the leaves are turgid and vibrant, not wilted.
BOK CHOY is a curvy vegetable with a crunchy white base that melds into dark-green leaves. You can chop up the whole plant and use it; however, the white part will require a bit more cooking time than the leaves. Bok choy is delicious sautéed in butter and garlic with a tiny splash of vinegar.
BROCCOLI sports a beautiful treelike structure that is often fascinating to children. Blanching the florets, then providing a sauce or a dip, is an easy way to add appeal for children.
CHINESE CABBAGE (napa or nappa) looks like green cabbage with a perm. It has a curly edge to its leaves and a more delicate flavor than common cabbage. Napa can be used in place of green cabbage in any recipe.
COLLARD GREENS are big, broad oval-shaped dark-green leaves that need cooking time to bring out their goodness—braising or quick boiling work well. They are easy to grow and over-winter nicely in temperate climates.
DANDELION GREENS are the most bitter of all of the greens. Some folks yearn for that strong bitter flavor, as it stimulates the digestive juices in the mouth.
ENDIVE, the most common variety being Belgian endive, is a small cream to pale-green cigar-shaped plant. It only needs a brief whisper of heat or can be served raw in salad.
ESCAROLE is a variety of endive whose leaves are broader and less bitter than other members of the endive family. It is most often used as a leafy green in salads but can be cooked briefly or added to soups near the end of cooking time.
GREEN CABBAGE, also known as common cabbage, is really not common at all. Slice a head in half and stare at that pattern! The way the leaves are tightly woven is amazing. Cabbage is wonderful lightly cooked, raw in slaws, or used as a wrapper. Also, it is a must for making sauerkraut.
KALE, a member of the cabbage family, comes in a number of shapes, sizes, and types. There is curly-leafed kale, red kale, dinosaur (lacinato) kale, and more. All kales have an assertive flavor and benefit from cooking. Kale is rich in vitamins, minerals, and bioflavonoids.
MUSTARD GREENS are another member of the kale family. These leaves have a strong, peppery flavor. Mizuna is a type of mustard green that is milder than some.
SWISS CHARD has big majestic-looking leaves with white, yellow, pink, or red stems—a beautiful looking plant. Cook it as you would collards or kale but with much less cooking time.
WATERCRESS likes to grow near running water. It has small round leaves and a bright, sharp taste. Use it like a fresh herb to finish soup or grain or bean dishes, or add it raw to salads for a fresh spark.
There’s more that are not listed here. Please forgive me. Many of my favorite fresh herbs, like basil, oregano, sage, cilantro, and parsley, are nutrition-packed dark leafy greens too. Let’s graze!
Braising is an excellent cooking method for sturdy greens, as it fully tenderizes the leaf while adding flavor. All varieties of kale benefit from this cooking method; however, pay attention to the leaves you have chosen to cook. Lacinato or dinosaur kale has a more tender leaf and a milder flavor and so will require less cooking time, while curly-leaf kale benefits from more cooking time.
PREPARATION TIME:
15 to 20 minutes
MAKES 4 SERVINGS
2 tablespoons unsalted butter
½ medium onion, cut into crescents
1 large bunch kale, de-stemmed and cut into bite-size pieces
2 tablespoons water
1 tablespoon tamar (soy sauce)
1 tablespoon mirin
Rice or sherry vinegar
1 In a large 12-inch skillet over medium heat, add the butter and onion. Sauté the onion, stirring occasionally, until translucent and soft, about 3 to 5 minutes.
2 Add the kale and toss to coat it with the butter. Using tongs, keep turning the leaves so they continuously contact the heat, begin to turn brilliant green, and wilt down.
3 In a small bowl, mix together the water, tamari, and mirin. Pour the mixture over the greens. Cover the skillet tightly. Cook until the leaves are tender, about 3 to 5 minutes. Taste to check for doneness; the greens should be tasty, not bitter and still green, not gray. After removing the kale from the skillet, sprinkle it with a few drops of vinegar and serve.
FOR BABIES 10 MONTHS & OLDER: Blend 1 to 2 teaspoons of cooked kale with cereal or sweet potato.
Rainbow chard, with its beautiful red, pink, yellow, and white stems, warrants a moment of admiration before cooking.
PREPARATION TIME:
15 minutes
MAKES 4 SERVINGS
1 large bunch rainbow Swiss chard
2 tablespoons extra-virgin olive oil
4 cloves garlic, minced or pressed
Sea salt, for garnish
Apple cider vinegar, for garnish
1 Pull the Swiss chard leaves off of the central stem. Rinse the chard carefully. Shake off any excess water, pile the leaves one on top of the other, and chop them into 1-inch strips.
2 In a 12-inch skillet over medium heat, heat the oil. Get the heat high enough that after 1 minute you can feel heat when you place your hand above the oil but low enough that the oil doesn’t smoke. Add the garlic and sauté until fragrant, taking care not to burn the garlic, about 1 minute.
3 Add the chopped leaves and keep them moving in the skillet. Turn the skillet frequently so that all the chard reaches the heat. Remove a piece and test it every 30 seconds or so. You are looking for a slightly wilted leaf that still has a bright-green color and (most importantly) a succulent, sweet flavor.
4 When all the greens have turned bright green and begun to wilt, remove them from the skillet. Sprinkle the cooked chard with salt and a few drops of vinegar and toss. Taste and adjust the amount of vinegar and salt to your liking.
FOR BABIES 10 MONTHS & OLDER: Before adding the vinegar, take 1 to 2 tablespoons of the cooked Swiss chard and puree it with cooked quinoa or Baked Winter Squash.
Friend and colleague Jennifer Adler, MS, CN, contributed this recipe. This salad keeps well in the refrigerator. Make a big batch to ensure that dark leafy greens are ready on busy days.
PREPARATION TIME:
15 minutes
MAKES 4 TO 6 SERVINGS
1 large bunch (about ¾ pound) kale, de-stemmed and thinly sliced (chiffonade)
1 teaspoon sea salt
⅓ cup sunflower seeds
½ large apple, diced (about ¾ cup)
⅓ cup currants
¼ cup diced red onion
¼ cup extra-virgin olive oil
2 tablespoons unfiltered apple cider vinegar
⅓ cup Gorgonzola cheese, crumbled
1 In a large bowl, put the kale and salt. Massage the salt into the kale with your hands for 2 minutes. The volume will reduce by almost half as the kale leaves wilt. In a clean bowl, put the massaged kale and discard the liquid extracted from massaging.
2 To toast the seeds, in a dry skillet over low to medium heat, put the seeds and stir constantly for a few minutes until they change color and give off a nutty aroma, about 3 to 4 minutes.
3 Add the apple, currants, onion, and toasted seeds to the kale and toss to combine. Add the oil and vinegar and toss again. Taste for salt and vinegar, adding more if necessary. Toss in or sprinkle on the cheese.
FOR BABIES 10 MONTHS & OLDER: Simmer slices from remaining ½ apple in water until soft. Puree it into a sauce for baby.
These greens make a tasty and impressive side dish for any Asian-influenced meal. It’s particularly yummy served with Sticky Szechwan Tempeh.
PREPARATION TIME:
15 minutes
MAKES 4 SERVINGS
2 medium bunches spinach (about 1 pound)
1 teaspoon maple syrup
1 to 2 teaspoons rice vinegar
1 teaspoon toasted sesame oil
1 teaspoon hot pepper oil
½ teaspoon sea salt
2 tablespoons toasted sesame seeds (see toasting instructions)
1 Remove the stems from the spinach and wash the leaves. Rest the leaves on a clean dish towel to absorb excess water.
2 In a 12-inch skillet over low or medium heat, add half of the moist spinach leaves. The water on the leaves will begin the wilting process. Turn the leaves constantly with tongs, bringing those from the bottom of the skillet to the top. They will wilt within 15 to 30 seconds. Add the remaining half of the leaves and repeat the process. Remove the spinach to a serving dish.
3 Dry any remaining water from the skillet with tongs and a paper towel. With the heat on low, add the maple syrup, vinegar, oils, and salt. Whisk together briefly until the flavors meld. Pour the dressing over the spinach, then add the toasted seeds and toss well. Serve warm, cold, or at room temperature.
FOR BABIES 6 MONTHS & OLDER: Wilted spinach is quick to make and a mild-tasting beginner green for baby. Remove 1 tablespoon before adding the dressing and puree.
You have to have some of the Homemade Curry Paste on hand to make this dish, and if you haven’t made it routine to have the paste in your refrigerator, here is another excuse to start.
PREPARATION TIME:
15 minutes
MAKES 4 SERVINGS
2 cups Quick-Boiled Collard Greens, without the added butter or vinegar
¼ cup cashew butter
1 tablespoon Homemade Curry Paste or store-bought
1 tablespoon tamari (soy sauce)
¾ cup water
¼ to ⅓ cup whole roasted cashews
1 In a medium serving bowl, put the cooked collards.
2 In a saucepan over low heat, whisk together the cashew butter, curry paste, tamari, and water. Once the mixture is creamy smooth and warm, about 3 to 4 minutes, pour it over the cooked greens.
3 Top with cashews and serve immediately.
FOR BABIES 10 MONTHS & OLDER: Stir ½ teaspoon of cashew butter into baby’s warm cereal for added calories.
Be conscientious when shopping for bacon and other pork products. Select pork from ranchers who allow the pigs to live outdoors. Pigs don’t sweat to keep clean. They eat dirt (along with other food, and the carbon in the dirt passes through their system, collecting unneeded particles along the way).
PREPARATION TIME:
15 to 20 minutes
MAKES 4 SERVINGS
4 strips bacon
1 tablespoon maple syrup
2 medium peaches, sliced
1 teaspoon unrefined cane or brown sugar
5 to 6 cups baby spinach leaves
1 to 2 tablespoons champagne or white wine vinegar
Sea salt and freshly ground black pepper
1 In a 12-inch skillet over medium heat, fry bacon. Once the bottom side is crisp, turn the bacon over and drizzle the top of each piece with the maple syrup. Remove the fried bacon to a plate (the maple syrup will make it stick to a paper towel). Once cool, chop the bacon into ½- to 1-inch pieces.
2 Pour the bacon grease into a small container and clean the skillet. Heat the skillet to medium heat, then add 2 teaspoons of the reserved bacon grease. Add the peaches. Increase the heat slightly and cook until the peaches sizzle and begin to caramelize, about 2 to 3 minutes. Turn each slice, sprinkle the sugar over the top of the peaches, and cook until the other side shows the browning of caramelization, 2 to 3 more minutes.
3 Add the spinach. Begin to gently turn the spinach and peaches until all of the spinach is slightly wilted. Place the spinach and peaches into a salad bowl.
4 Add the bacon pieces to the salad. Just before serving, dress the salad with 1 tablespoon of the vinegar. Taste the salad and add more vinegar if desired. Sprinkle the salad with a pinch of salt and pepper and serve immediately. This one doesn’t keep well.
FOR BABIES 6 MONTHS & OLDER: Pureed peaches! Awesome.
The sharp taste of calcium-rich arugula greens works well with an easy-going tofu dressing. Mizuna mustard greens can be used in place of arugula, and the creamy pale-green dressing doubles as a sauce for pasta or grains.
PREPARATION TIME:
10 minutes
MAKES 4 TO 6 SERVINGS
½ bunch arugula greens
¼ head green leaf lettuce
4 red radishes, sliced
1 handful alfalfa sprouts
For the dressing:
¼ pound tofu
2 tablespoons extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice, plus more if needed
2 tablespoons chopped fresh Italian parsley
1 tablespoon fresh dill, or 1 teaspoon dried dill
1 tablespoon water
1 small clove garlic
½ teaspoon sea salt, plus more if needed
Pinch sugar, plus more if needed
1 Wash the arugula and lettuce by placing the leaves in a sink full of cold water. Drain and repeat. Spin or pat dry. Tear the greens into bite-size pieces and put them in a large salad bowl with the radishes and sprouts on top. Set aside.
2 To make the dressing, in a blender, put the tofu, oil, lemon juice, parsley, dill, water, garlic, salt, and sugar and blend until smooth and creamy. (An immersion blender will also work.) Add some extra drops of water if a thinner consistency is preferred; the dressing should be pourable. Taste and add more salt, lemon, or sugar if desired.
3 Toss the salad with the dressing just before serving. Any leftover dressing will keep in the refrigerator for about 1 week.
FOR BABIES 10 MONTHS & OLDER: Reserve some of the tofu. Cut it into small cubes. Steam and serve warm.
Chopping ingredients into a similar size gives the salad an even look and integrated flavor. Served with whole grain bread and butter, it makes a fine summer meal.
PREPARATION TIME:
15 minutes
MAKES 4 SERVINGS
For the dressing:
2 cloves garlic
3 tablespoons rice vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
¼ cup extra-virgin olive oil
⅓ cup fresh basil
1 egg
½ large head romaine lettuce
½ cucumber
⅓ cup chopped red onion
1 large or 2 small ripe tomatoes
½ cup cooked chickpeas
⅓ cup crumbled blue cheese
1 To make the dressing, in a blender, put the garlic, vinegar, mustard, and honey and blend well. With the blender running, slowly pour in the oil drop by drop. Once the oil is incorporated, add the basil and pulse a few times to combine.
2 In a 1-quart pan filled with cold water, place the egg. Bring the pan to a boil over high heat. As soon as it is boiling rapidly, turn off the heat, cover, and set a timer for 10 minutes. When the timer goes off, drain the water from pan and refill it with cold water repeatedly until the egg is cool. Peel the egg.
3 Break apart clean lettuce leaves. Stack the leaves on top of each other. Bisect the stack with a knife, then begin chopping the lettuce into approximately 1-inch squares. Place the chopped lettuce in a salad spinner and spin dry, then add it to a large salad bowl.
4 Dice the cucumber, red onion, tomato, and peeled egg into ½-inch pieces and add them to the salad bowl. Add the chickpeas and blue cheese. Pour the dressing over the salad and toss well. Serve immediately.
FOR BABIES 10 MONTHS & OLDER: Mash some of the cooked chickpeas with a leaf or two of chopped basil or puree them in the blender with a little water.
Create a Greek feast by serving this salad with Roasted Garlic Hummus, Tabbouleh Salad, and Middle Eastern Chickpea Falafel. Warm whole wheat pita on the side completes the meal. The bright pink pickled red onions perk up sandwiches, bagels and cream cheese, and even make a great hostess gift.
PREPARATION TIME:
1 hour (for pickling); 10 minutes (for preparation)
MAKES 4 SERVINGS
For the pickled onions:
½ medium red onion, cut into thin half moons
1 cup very hot water (not boiling)
¼ cup rice or white wine vinegar
½ cup cold water
1 tablespoon unbleached sugar
¼ teaspoon sea salt
2 peppercorns
1 dried red chili pepper
For the dressing:
1 tablespoon rice vinegar
1 teaspoon honey or sugar
Sea salt and freshly ground black pepper
3 tablespoons extra-virgin olive oil
10 (about ⅓ cup) pitted kalamata olives, halved
½ cucumber, peeled, halved lengthwise, deseeded, and diced into half moons
1 plum tomato, cut into bite-size wedges
¼ pound feta, cut into cubes
1 To make the pickled onions, in a medium bowl, put the onions. Add the hot water and let it sit for 1 minute.
2 Drain the water from the onions. Add the vinegar, cold water, sugar, salt, peppercorns, and pepper, and stir to dissolve the sugar. Cover and chill for at least 1 hour. These onions will keep in a sealed container in the refrigerator for several weeks.
3 To make the dressing, in a large salad bowl, whisk together the vinegar, honey, and the salt and pepper to taste. Add the oil drop by drop, whisking vigorously, to emulsify.
4 To assemble the salad, add the olives, cucumber, tomato, and pickled onions to the dressing bowl and toss everything gently, bringing the dressing up from the bottom. Add the feta and gently fold it in or leave it on top.
FOR BABIES 10 MONTHS & OLDER: Serve this salad with hummus or falafel and reserve some of the plain cooked chickpeas to mash up for baby.
This hearty salad goes with just about any main dish you could dream up. Leftover vinaigrette works well on grain or bean salads for lunch boxes.
PREPARATION TIME:
30 minutes
MAKES 6 SERVINGS
1 to 2 tablespoons unsalted butter or extra-virgin olive oil
1 medium onion, cut into half moons
Pinch of sea salt
1 bunch spinach, stems removed
⅓ cup Maple-Glazed Walnuts
For the dressing:
2 tablespoons balsamic vinegar
1 teaspoon maple syrup
¾ teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
3 to 4 tablespoons extra-virgin olive oil
1 In a 12-inch skillet over medium heat, heat the butter until it starts to sizzle but not burn, for just a minute or less. Add the onions and salt and move them around until the onions are coated. Lower the heat slightly and let the onions slowly cook down, decreasing in volume. Continue stirring and watch as the onions’ color become more and more golden. If you feel that the onions are sticking to the bottom of the pan too much, add a very small amount of water and stir vigorously; this is called “deglazing.”
2 To make the dressing, in a large salad bowl, place the vinegar, maple syrup, mustard, salt, and pepper and stir to mix. Add the oil a drop at a time, whisking it into the other ingredients to emulsify.
3 Tear the spinach into bite-size pieces and put them in the bowl, then add the caramelized onions and glazed nuts. Toss the salad with dressing just before serving.
FOR BABIES 6 MONTHS & OLDER: This salad makes a completely satisfying meal served with a thick soup or stew. Serve it with The Three Sisters Stew. Remove some of the cooked squash from the stew, puree, and serve to baby.
This has the familiar look and taste of traditional coleslaw but is not so mayonnaise-sloppy. The lemon gives it a fresher taste. Serve it with Sloppeh Tempeh Joes for a new twist on traditional fare. Or go classic and serve with Mom’s Meatloaf Muffins.
PREPARATION TIME:
10 minutes
MAKES 6 SERVINGS
3 cups shredded green cabbage (from about ¼ of a large head)
1 cup shredded red cabbage
1 carrot, grated
1 green onion, chopped finely
For the dressing:
3 tablespoons mayonnaise
2 tablespoons freshly squeezed lemon juice
1 teaspoon maple syrup
½ teaspoon sea salt
Freshly ground black pepper
1 In a large salad bowl, combine the cabbages, carrot, and green onion. Toss together and set aside.
2 To make the dressing, in a small bowl, combine the mayonnaise, lemon juice, maple syrup, salt, and pepper to taste and whisk until mixed well. Pour the dressing over vegetables and toss again.
FOR BABIES 6 MONTHS & OLDER: Steam or bake an extra carrot and puree it for baby.
VARIATION FOR CHILDREN: Serve separate little piles of the grated or shredded vegetables before adding dressing.
The key to making beets taste good is cooking them until they are fully tender. This recipe works well using golden beets, or would look stunning (color!) with a combination of both red and golden beets.
PREPARATION TIME:
1 hour (for cooking); 15 to 20 minutes (for assembly)
MAKES 6 SERVINGS
For the dressing:
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon finely chopped fresh basil
¾ teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 large beets with greens
¼ cup pumpkin seeds
4 cups mixed salad greens
2 green onions, finely chopped
¼ pound feta cheese
1 To make the dressing, in a ½-pint jar, put the oil, vinegar, basil, mustard, salt, and pepper and shake well to emulsify. Set aside.
2 Remove the greens from the beets and set aside. Wash the beets and put them in a 4-quart pot covered with water, then bring the water to a boil over high heat. Reduce the heat to low and simmer until the beets are fork-tender all the way to the center of the beet, about 1 hour. You can hasten this step by pressure-cooking the beets (see Pressure-Cooked Beets). Set aside to cool.
3 In a dry skillet over medium heat, put the pumpkin seeds. Moving the skillet back and forth over the heat with one hand, stir the seeds using a wooden spoon with the other hand. This will toast the seeds evenly and prevent burning. The seeds are ready once they begin to puff up and give off a nutty aroma, about 2 to 3 minutes. Remove the seeds from the skillet and set aside.
4 If your beet greens are vibrant, not wilted, follow the directions for Quick-Boiled Collard Greens to cook them. Squeeze any excess water out of the cooked beet greens and chop into bite-size pieces. There will not be much volume. (If the greens look poor, substitute 1 to 2 cups of raw salad greens.)
5 Peel the beets by holding them under a trickle of cold water and pushing the skins off with your fingers. Cut them into small cubes. In a large salad bowl, put the cubed beets, beet greens, pumpkin seeds, salad greens, and green onion. Pour the dressing over the salad just before serving and toss gently. Crumble the feta cheese on top.
FOR BABIES 10 MONTHS & OLDER: Reserve a teaspoon of the toasted pumpkin seeds, grind them to a fine powder, and stir them into baby’s cereal or pureed vegetables for extra calories and other nutrients.
VARIATION FOR CHILDREN: Separate the different salad ingredients into piles and let them pick and choose.
The dressing for this salad may seem a bit fussy (lots of ingredients), but trust me, it is worth the effort. The recipe originated from a peaceful Indian restaurant in Seattle called Silence-Heart-Nest. Watercress is rich in minerals and is usually free of pesticides, as it grows easily and abundantly.
PREPARATION TIME:
10 minutes
MAKES 4 SERVINGS
1 bunch watercress, tough stems removed
½ head red leaf lettuce
1 cucumber, thinly sliced
For the dressing:
3 tablespoons extra-virgin olive oil
1½ tablespoons toasted sesame seeds (see toasting instructions)
1 tablespoon peeled, chopped gingerroot
1 teaspoon chopped celery
½ teaspoon maple syrup
½ teaspoon Kitchen Ketchup or store-bought
⅛ teaspoon white pepper
⅛ teaspoon celery seeds
2 tablespoons tamari (soy sauce)
2 tablespoons rice vinegar
1 tablespoon water
1 Wash the watercress and lettuce by placing the leaves in a sink full of cold water. Drain and repeat. Spin or pat dry. Tear the greens into bite-size pieces and put them in a large salad bowl. Add the cucumber and set aside.
2 To make the dressing, in a blender, put the oil, sesame seeds, ginger, celery, maple syrup, ketchup, pepper, and celery seeds and blend until thoroughly combined. Add the tamari, vinegar, and water and blend again until creamy. Before serving, toss the salad with the dressing.
FOR BABIES 10 MONTHS & OLDER: Add a few leaves of watercress to baby’s cereal before blending. Offer a raw leaf or two as finger food as well.
Napa or nappa cabbage is referred to as “Chinese cabbage” in much of the world. With only thirteen calories per cup, it is surprisingly filling.
PREPARATION TIME:
25 to 30 minutes
MAKES 4 SERVINGS
⅓ cup raw almonds
For the dressing:
2 tablespoons freshly squeezed lime juice
2 tablespoons rice vinegar
1 teaspoon tamari (soy sauce)
1 tablespoon sugar
½ teaspoon sea salt
3 tablespoons extra-virgin olive oil
2 teaspoons toasted sesame oil
½ head of napa cabbage, shredded or thinly sliced (about 4 cups)
2 green onions, finely chopped
¼ cup chopped fresh cilantro
1 Preheat the oven to 325 degrees F.
2 On a dry baking sheet, roast the almonds until the color begins to darken and they give off a nutty aroma, about 20 minutes. Turn the oven off and keep the almonds inside as it cools; this will crisp the nuts.
3 To make the dressing, in a large salad bowl, combine the lime juice, vinegar, tamari, sugar, and salt and stir to incorporate. Whisk in the oils a few drops at a time to create an emulsification, then whisk the rest in more rapidly.
4 Place the cabbage, green onions, and cilantro on top of the dressing. Toss the salad from the bottom up, coating the slaw with dressing. Taste for salt and add more if necessary. Chop the toasted almonds into chunks and sprinkle them on top before serving.
FOR BABIES 10 MONTHS & OLDER: Pulverize a few toasted almonds to a fine powder. Add ¼ teaspoon to yogurt or mashed avocado for baby.
Legumes and fruit transport this salad from side dish to meal.
PREPARATION TIME:
20 minutes
MAKES 8 SERVINGS
½ head romaine lettuce
1 small bunch spinach (about 3 cups)
½ bunch arugula (about 2 cups)
1 cup chopped red cabbage
1 tart apple, cut into bite-size pieces
1 ripe avocado, cut into bite-size pieces
¼ cup raisins
¼ cup toasted pumpkin seeds
3 green onions, finely sliced
1 large or 2 small fresh tomatoes, cut into wedges
⅔ cup cooked chickpeas
For the dressing:
3 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
2 teaspoons maple syrup
¼ teaspoon sea salt
⅛ teaspoon ground paprika
1 clove garlic, minced
¼ cup extra-virgin olive oil
1 Wash the lettuce, spinach, and arugula by placing leaves in a sink full of cold water. Drain and repeat. Spin or pat dry. Tear the greens into bite-size pieces and then put them in a large salad bowl.
2 Add the cabbage, apple, avocado, raisins, seeds, green onions, tomatoes, and chickpeas to the greens and toss gently.
3 To make the dressing, in a small bowl, put the vinegar, mustard, syrup, salt, paprika, and garlic. Whisk in the oil a few drops at a time to create an emulsification, then whisk the rest in more rapidly. Dress the salad just before serving and toss well.
FOR BABIES 6 MONTHS & OLDER: Reserve a slice or two of avocado, mash or blend, and serve.
FOR BABIES 10 MONTHS & OLDER: Mash cooked chickpeas with avocado for a creamy meal.
VARIATION FOR CHILDREN: Serve the salad in separate piles of raisins, apples, pumpkin seeds, avocado, and greens.
Adding sea vegetables, like arame, is the perfect way to boost minerals in your diet. Pairing arame with the creaminess of avocado and the crunch of toasted almonds gives this salad a variety of delightful textures.
PREPARATION TIME:
20 to 25 minutes
MAKES 4 SERVINGS
¼ cup raw almonds
For the dressing:
3 tablespoons rice vinegar
2 tablespoons honey
2 teaspoons Dijon mustard
2 teaspoons poppy seeds
½ teaspoon sea salt
2 tablespoons toasted sesame oil
1 tablespoon extra-virgin olive or sesame oil
4 cups salad greens
⅛ cup dry arame
1 ripe avocado, cut into long strips
1 Preheat the oven to 350 degrees F.
2 On a dry baking sheet, roast the almonds until aromatic, 12 to 15 minutes. Turn the oven off and keep the almonds inside as it cools; this will crisp the nuts.
3 While the almonds are toasting, make the dressing. In a large salad bowl, combine the vinegar, honey, mustard, poppy seeds, and salt, and whisk to incorporate. Slowly add in the oils drop by drop to emulsify.
4 Wash the salad greens in a sink full of cold water. Spin or pat dry. Place the greens on top of the dressing in the salad bowl. Soak the arame for 5 to 10 minutes in 1 cup of water until softened, then drain and add it to the greens. Once cooled enough to touch, coarsely chop the almonds.
5 Gently fold the avocado into the salad. Toss to combine just before serving and garnish with the almonds.
FOR BABIES 6 MONTHS & OLDER: This one’s easy—some mashed ripe avocado is just right for baby.
Grilled vegetables are satisfying whether served over rice, in a pocket pita, or in this incredible salad.
PREPARATION TIME:
30 minutes
MAKES 8 SERVINGS
1 medium eggplant, cut into ½-inch rounds
1 medium red bell pepper, cut into large wedges
1 medium onion, cut into large wedges
1 medium zucchini, cut into long, fat strips
1 portabella mushroom, cut into long, fat strips
3 tablespoons extra-virgin olive oil
8 cups salad greens
2 ounces feta cheese, crumbled
For the dressing:
¼ cup maple syrup
1 tablespoon Dijon mustard
1 tablespoon fresh dill, or 1 teaspoon dried dill
2 teaspoons poppy seeds
¼ cup extra-virgin olive oil
1 Heat up your grill (a small hibachi works fine).
2 While the grill is heating, brush both sides of each eggplant, pepper, onion, zucchini, and mushroom piece with a light coat of the oil. Place the vegetables on the hot grill and cook until the vegetables just start to brown, a few minutes on each side. Set aside.
3 Wash the salad greens by placing leaves in a sink full of cold water. Drain and repeat. Spin or pat the greens dry. Tear the greens into bite-size pieces and place them in a large salad bowl. Cut the grilled vegetables into bite-size pieces and add them to the salad greens.
4 To make the dressing, in a small bowl, whisk together the maple syrup, mustard, dill, and poppy seeds. Add the oil a few drops at a time to create an emulsification, then whisk the rest in more rapidly. Pour the dressing onto the salad and toss before serving. Crumble the feta on top.
FOR BABIES 6 MONTHS & OLDER: Reserve some slices of zucchini pieces and steam them until soft. Puree or mash them for baby.
VARIATION FOR CHILDREN: Skewer the oiled vegetables and grill them. Serve the shish kebab with dressing on the side.
Struggling to add iron to your diet? Search no more. Nursing moms require at least nine milligrams of iron per day. Dulse tallies over eight milligrams in just two tablespoons.
PREPARATION TIME:
1 hour (for marinating); 15 minutes (for assembly)
MAKES 4 SERVINGS
¼ cup dry dulse
1 red onion, cut in thin half moons
1 to 2 stalks celery, cut into bite-size pieces
1 tablespoon rice vinegar
Pinch of sea salt
For the dressing:
3 tablespoons tahini
3 tablespoons water
2 tablespoons extra-virgin olive oil
1½ to 2 tablespoons freshly squeezed lemon juice
1 teaspoon tamari (soy sauce)
1 clove garlic
1 small head of butter lettuce
1 Soak the dulse in cold water for 5 minutes to rehydrate it. To reduce the “bite” of the raw onion, cover the slices with boiling water for 1 minute, drain, and then cover them in cold water. Clean the soaked dulse well, removing any small pebbles. Pat the dulse dry. In a medium bowl, combine the dulse, onion, celery, vinegar, and salt and refrigerate for about 1 hour.
2 To make the dressing, in a blender, combine the tahini, water, oil, lemon juice, tamari, and garlic and blend until smooth. Serve the marinated dulse on a bed of lettuce leaves with the dressing on top. Extra dressing can be stores in the refrigerator, where it will keep for 7 to 10 days.
FOR BABIES 6 MONTHS & OLDER: Toast the dry dulse in a 250-degree oven for 12 to 15 minutes. Crumble the toasted dulse into flakes and store it in a sealed jar. Sprinkle some flakes into baby’s cereal or other foods to make them iron fortified.
Braising these tiny cabbages lessens the bitter flavor that repels some children, and carrots and raisins sweeten the dish.
PREPARATION TIME:
10 to 15 minutes
MAKES 4 TO 5 SERVINGS
1 pound brussels sprouts
2 tablespoons unsalted butter or extra-virgin olive oil
1 large carrot, cut into matchsticks
1½ cups Easy Vegetarian Stock, Simple Chicken Stock, or store-bought
⅓ cup raisins
1 teaspoon chopped fresh thyme
Sea salt and freshly ground black pepper
1 Clean and trim the brussels sprouts by removing any browned outer leaves and trimming off the hard end. Split each one in half, or in thirds if they are large.
2 In an 8-inch skillet over medium-low heat, heat the butter until it slightly sizzles but doesn’t brown, just 1 or 2 minutes. Add the sprouts and carrots and sauté until the vegetables begin to caramelize on the face and edges.
3 Add the stock, raisins, and thyme and simmer, covered, until tender (test one!), 4 to 5 minutes.
4 Add salt and pepper and taste. Don’t be afraid to add a little more salt; it will bring out the sweetness. Remove the vegetables with a slotted spoon into a serving dish.
FOR BABIES 6 MONTHS & OLDER: Nab a few cooked, soft carrot slices before completing the dish. Mash well with a fork or blend with a touch of breast milk or water.
Make homemade kraut to nourish your friendly gut microbes and enjoy a tangy condiment to add to rice, eggs, sandwiches, and more. Children can help with the massaging and pressing part of the process.
PREPARATION TIME:
15 minutes; 7-plus days (for fermenting)
MAKES 5 TO 6 CUPS
1 (2-pound) head green cabbage
4 teaspoons kosher salt
1 (8- to 10-ounce) head fennel
1 large or 2 small apples, cored and sliced
1 medium white onion, cut into thick half moons
1 tablespoon fresh thyme, finely chopped
2 teaspoons dried thyme
1 Weigh the head of the cabbage at the store or at home and note the amount.
2 Begin by halving the cabbage north to south, so you are cutting through the core. Notice the thick, white, V-shaped core. Follow the outside of the V with your blade and cut away the core from each half. Then cut each half lengthwise so you have four wedges. Take one wedge and remove enough of the inside section so that you can flatten the outer section with your hand. Hold it down with curved fingers, aim your knife perpendicular to the triangle-shaped stack of leaves, and, starting at the apex, cut it into ⅛-inch ribbons. Repeat this with the internal section of the wedge, then with all of the wedges, creating a cutting board full of confetti cabbage. Put all the cabbage ribbons into a large bowl.
3 You will use 1 teaspoon of salt per ½ pound of whole cabbage weight. Adjust the salt according to this ratio if your cabbage weighs more or less than 2 pounds. Sprinkle the salt over the shredded cabbage.
4 Remove the stems from the fennel bulb. Bisect the bulb, cut away the core from each half, and then cut each half into thin strips. Grate the apple slices on the large holes of a box grater. In a separate medium bowl, put the onion, fennel, apple, and thyme.
5 The salting will have given the cabbage a chance to begin releasing water. With clean hands, begin massaging the cabbage, pressing the salt into the strands to release more liquid and reduce the size of the chopped cabbage. Massage for a minimum of 3 minutes.
6 Add the fennel-apple mixture to the massaged cabbage and toss together with your hands.
7 In a fermentation vessel (two widemouthed quart jars or a large ceramic crock work well), put the mixed vegetables. Use your fist to compress the vegetables into the bottom of the vessel. Add the vegetables gradually, pushing down hard after each handful. You can’t hurt the vegetables with the forceful pressing. In fact, it will help them release more liquid.
8 The goal is to submerge the vegetables in their own brine by applying even more compression to the top of the mixture. If using a ceramic crock, you can place a small plate directly on top of the vegetables and then add a weight on top of the plate (a 1-quart jar filled with water works as a weight; so does a clean rock!). If using widemouthed quart jars, place a sealed ½-pint jar filled with water on top of the vegetables to create more compression. Cover the crock or jars with a clean dish cloth to keep out dust.
9 Make sure the crock or jars are on a counter or table that is part of your normal walking path through the house. Pay the vegetables several visits during the next 24 hours. Push down on the weight to keep the vegetables submerged. Within 8 to 10 hours, there should be enough extracted liquid in the container to cover the veggies completely. After that, they’ll only need a daily peek and a push to make sure the vegetables stay submerged.
10 After 7 days, lift up the weight and have a taste. This is very young kraut. It will likely still taste fresh with a mild tang. Want it tangier, krautier? Let it sit longer. Like it the way it is? Remove the weight, seal the jar, and refrigerate. Fido jars—a jar with metal hinge and rubber gasket—work best. The kraut will continue to ferment and change flavor but at a much slower rate in the refrigerator.
FOR BABIES 6 MONTHS & OLDER: Steam the apple slices. Puree or mash for baby.
The autumn harvest brings pumpkins and sweet potatoes and a wide variety of winter squashes, each with its own unique look and flavor. These vegetables not only score high on taste but are rich in vitamin A, vitamin C, fiber, and trace minerals. Look for squash that has clear skin and no mold or rotting on the stem end. Here is a description of some of the varieties to shop for.
ACORN SQUASH is shaped like a large acorn with prominent ridges and comes in dark-green, yellow, or orange; it has sweet, light-yellow flesh.
BUTTERCUP SQUASH is shaped like a pumpkin but smaller, with green or gold skin; the meat is dark orange, moist, and creamy.
BUTTERNUT SQUASH is gourd-shaped, with a neck and a bulbous base, buff-colored skin, and firm orange flesh.
DELICATA SQUASH has a small oblong shape, yellow skin with green stripes, and particularly sweet golden-colored flesh.
GOLDEN TURBAN is like a double-decker pumpkin with its distinctive turban shape, and comes in hues of green, gold, orange, and red; it has a mild, pleasant flavor.
HUBBARD SQUASH is large, smooth-skinned squash with a gray-green color and classic orange flesh.
KABOCHA SQUASH is pumpkin-shaped with dark-green skin that sports gray-brown nubs; it has dark orange flesh inside.
SPAGHETTI SQUASH is a large oval-shaped squash with yellow skin; the insides become long, thin golden strands when cooked.
SUGAR PIE PUMPKINS are small, dark-orange pumpkins, perfect for pie making.
SWEET POTATOES have beige or brown skins and are shaped like a potato with pointed ends. The meat is gold or dark orange. Some varieties of sweet potatoes are called yams. However, botanically they are all still sweet potatoes. True.
Combining salty (tamari) and sweet (maple syrup) delights most palates.
PREPARATION TIME:
1 hour
MAKES 4 TO 6 SERVINGS
1 to 2 tablespoons unsalted butter, divided
1 (2- to 3-pound) butternut squash
½ teaspoon sea salt
1 tablespoon maple syrup
1 teaspoon tamari (soy sauce)
1 Preheat the oven to 400 degrees F and lightly butter a baking dish.
2 Using a utility knife with a serrated edge, cut off the stem and root end of the squash so you have two flat surfaces. Then halve the squash, cutting between the neck and the bulb. Bisect both pieces by placing one of the flat ends on the cutting board and sawing straight down the middle. Remove the pith and seeds from the two bulb-end pieces. You should have four squash pieces.
3 Rub 1 to 2 teaspoons of butter on the surface of each squash piece, sprinkle the salt over the butter, and place all four face pieces cut side down in the prepared baking dish. Roast until fork-tender, about 50 minutes.
4 In a small bowl, combine the maple syrup and tamari. Remove the squash from the oven, turn each piece over, and drizzle them with the maple syrup–tamari mixture. Return the dish to the oven and bake until the squash surfaces are brown, about 5 more minutes. Serve the squash warm.
FOR BABIES 6 MONTHS & OLDER: Puree or mash the roasted squash before adding maple syrup and tamari to make food for baby.
It’s true; folks of all ages dive into vegetables bathed in creamy cheese sauce. Homemade sauce is a snap to make, plus you can choose which cheese you prefer. Cheddar is used here, but Swiss or Gruyère are also options.
PREPARATION TIME:
10 minutes
MAKES 4 SERVINGS
1 (2½- to 3-pound) head cauliflower
2 tablespoons unsalted butter
1 to 2 tablespoons whole wheat pastry flour
1 cup whole milk
4 ounces grated cheddar cheese
½ teaspoon sea salt
Freshly ground black pepper
1 Remove the outer leaves and core from the cauliflower head, then cut or break it into small florets.
2 Fill a 4-quart pot with 1 to 2 inches of water and place a steamer basket in the water. Put the cauliflower into the basket and bring the water to a boil over high heat. Cover the pot and steam the cauliflower until tender, 8 to 10 minutes. Remove the cauliflower from the basket to a serving bowl.
3 Meanwhile, in a 2-quart saucepan over low heat, melt the butter. Add the flour and stir with a whisk until it becomes a thick paste, 1 to 2 minutes. Slowly add the milk, stirring constantly. Continue stirring until sauce has thickened, 3 to 4 minutes. When the sauce is smooth, add the cheese, salt, and pepper. Stir until cheese is melted. Thin the sauce with more milk if needed.
4 Pour the cheese sauce over the steamed cauliflower and mix gently. Serve immediately.
FOR BABIES 6 MONTHS & OLDER: Reserve a few pieces of soft steamed cauliflower and puree for baby.
VARIATION FOR CHILDREN: Serve the cheese sauce as a dip.
With its vibrant fall colors and natural sweetness, this is a welcome side dish for the holiday season.
PREPARATION TIME:
1 hour
MAKES 4 SERVINGS
2 sweet potatoes, scrubbed and cut into 1-inch chunks
2 tablespoons extra-virgin olive oil
1 teaspoon ground cumin
½ teaspoon ground cinnamon
½ teaspoon sea salt
Pinch of cayenne
2 tablespoons unsalted butter, divided
½ apple, cut into thin slices
1 tablespoon unrefined cane sugar or brown sugar
⅓ cup dried cranberries
6 to 8 kale leaves, cut into thin strips
¼ cup apple juice
1 to 2 teaspoons balsamic vinegar
1 Preheat the oven to 375 degrees F.
2 In a 9-by-13-inch baking dish, put the sweet potatoes. In a small bowl, mix together the oil, cumin, cinnamon, salt, and cayenne and drizzle it over the sweet potatoes. Turn the sweet potatoes with a large spoon so they are evenly coated. Cover the pan with aluminum foil and bake until fork-tender, 30 to 35 minutes.
3 While sweet potatoes are roasting, prepare the other vegetables. In a large skillet over medium heat, heat 1 tablespoon of the butter until it begins to sizzle. Add the apples and sauté, stirring frequently, for 1 to 2 minutes. Add the sugar, allowing it to melt on the apples, then add the remaining 1 tablespoon butter. When the second tablespoon of butter has melted, add the cranberries and kale. Allow the kale to be coated by the fat by folding it into the apples and butter with tongs. When the kale is shiny and beginning to get limp, about 3 minutes, add the juice. Cover the skillet and allow fruits and vegetables to braise until the kale is still green but wilted, 3 to 5 minutes.
4 In a large serving bowl, place the sweet potatoes, then add the braised apple-cranberry-kale mixture. Toss together gently. Drizzle 1 teaspoon of the vinegar on top and fold it in. Taste the composition. Add more vinegar or salt if desired. Serve warm or at room temperature. Leftovers will keep well in the refrigerator for several days.
FOR BABIES 6 MONTHS & OLDER: Mash a few pieces of roasted sweet potato, void of oil and spices, for baby.
Succotash (named from a stew made by the Narragansett Indian Tribe of Rhode Island called msíckquatash, “boiled corn kernels”) is a dish consisting primarily of corn and lima beans or other shell beans.
PREPARATION TIME:
10 minutes
MAKES 4 SERVINGS
1½ cups shelled edamame
1 cup corn kernels
1 large carrot, cut into ¼-inch dice
1 teaspoon lemon zest
2 tablespoons unsalted butter, divided
1 medium red bell pepper, cut into ¼-inch dice
2 tablespoons chopped fresh herbs (basil, marjoram, and/or thyme)
½ teaspoon sea salt
1 tablespoon freshly squeezed lemon juice
Freshly ground black pepper
1 Bring a 4-quart pot of water to boil over high heat. Add the edamame, corn, and carrot and boil for 2 to 3 minutes. Pour the vegetables through a large strainer and then plunge them into cold water for 2 to 3 minutes, then strain the vegetables.
2 In a large skillet over medium heat, add the zest and 1 tablespoon of the butter. When the butter sizzles, add the bell pepper and sauté for 1 minute, until more tender and less turgid.
3 Add the remaining 1 tablespoon butter, the cooked edamame, corn, and carrots, and the fresh herbs and salt. Toss until thoroughly warmed. Add the lemon juice and pepper to taste and serve immediately.
FOR BABIES 10 MONTHS & OLDER: Awesome finger food for little ones!
At breakfast, lunch, dinner, snack, or lunch box time, roasted potatoes are proven winners. Roast a pan while doing other chores. They take care of themselves.
PREPARATION TIME:
1 hour
MAKES 4 SERVINGS
12 small red potatoes, halved or quartered
3 tablespoons extra-virgin, olive oil
5 to 6 cloves garlic, minced
2 tablespoons fresh rosemary leaves, minced
1 teaspoon sea salt
Freshly ground black pepper
1 Preheat the oven to 375 degrees F.
2 Wash the potatoes, scrubbing off any dirt and removing any eyes, and then cut them into halves or quarters, depending on the size. Put the potatoes in a 9-by-13-inch baking dish.
3 In a small bowl, mix the oil, garlic, and rosemary. Drizzle the oil mixture over the potatoes and shake pan to coat. Sprinkle the salt and a few grinds of pepper over the top. Roast the potatoes until they are tender inside and browned on the outside, 40 to 50 minutes.
4 Turn the oven off, leaving the pan of potatoes inside, and let them finish in the oven as it cools off. This gives the potatoes a crisper surface.
FOR BABIES 10 MONTHS & OLDER: Smash a few potatoes with a fork and serve!
You can either boil or pressure-cook beets to ready them for pickling. Dark-red, nutrient-rich beets are enhanced and preserved by this quick-pickle method.
PREPARATION TIME:
1 hour
MAKES 2 TO 3 CUPS
2 pounds whole red beets
4 to 5 whole cloves
1 cinnamon stick
1 teaspoon whole allspice
1 cup apple cider vinegar
1 cup water
½ cup unbleached white sugar
2 tablespoons unrefined cane sugar or brown sugar
1 Remove the leafy tops from the beets and wash the beets to remove any dirt. Do not cut off the root or the nubby crown; if you do, the beets will “bleed” into the water they are cooked in and lose flavor and nutrition.
2 To pressure-cook the beets, in a pressure cooker with enough water to cover the bottom half of the beets, put the beets. Secure lid and bring the heat to high. When cooker has reached pressure, reduce the heat to medium low and cook for 20 to 25 minutes. Remove the cooker from the heat and let the pressure come down naturally.
3 To cook the beets on the stovetop, fill a 4-quart pot with water and bring it to a boil over high heat. Add the beets, cover, and simmer until fork-tender, about 1 hour.
4 Meanwhile, in a coffee or spice grinder, pulse the cloves, cinnamon, and allspice for a few seconds. Place the roughly ground spices in a piece of cheesecloth and secure it with a string to make a bag. In a 4-quart pot over medium heat, put the vinegar, water, sugars, and spice bag and heat until the mixture simmers and the sugar dissolves, 2 to 3 minutes.
5 When the beets are cool enough to handle, slip the skins off each beet under cool running water. Trim the ends and slice the beets. Add the beets to the simmering liquid and cook to infuse the beets with the spices, about 5 minutes more.
6 Pack the beets into clean glass jars and cover them with the spiced liquid. If eaten within 1 to 2 weeks, the beets will store nicely in the refrigerator. If you want to keep the beets for months, process the jars as you would other canned vegetables.
FOR BABIES 10 MONTHS & OLDER: Cooked beets are a natural remedy for constipation. If your baby or child is suffering from this malady, try some mashed, well-cooked beets (before pickling)—no more than 1 tablespoon!
The candy sweetness of the baked sweet potato, cream, and butter merged with a little smoky heat will make you swoon, I promise. Regular sweet potatoes or Oriental yams (both have light-yellow flesh) are preferable to the orange-fleshed sweet potatoes.
PREPARATION TIME:
70 minutes
MAKES 4 TO 6 SERVINGS
3 small sweet potatoes (1¾ to 2 pounds)
2 tablespoons unsalted butter
¼ cup heavy cream
½ teaspoon sea salt
About 1 teaspoon chipotle chili in adobe sauce
1 Preheat the oven to 400 degrees F.
2 In a baking dish, put the sweet potatoes and pierce each one a few times with a fork to create steam holes. Bake the sweet potatoes until they are fork-tender in the center, about 1 hour.
3 When the sweet potatoes are cool enough to handle, remove the skin and cut away any dark spots or eyes. In a food processor, put the sweet potato flesh with the butter, cream, and the salt and puree until smooth. Taste and add more salt if necessary. Add the chili a little at a time to get the heat and smokiness desired. The whipping can also be accomplished with an electric hand mixer.
FOR BABIES 6 MONTHS & OLDER: Puree or mash the sweet potato for baby before adding the butter, cream, and chili.
