Kid Friendly, Mother Approved: "Cheesy" Lentils

My daughter (who is gluten, dairy, egg, soy, and peanut sensitive) eats more vegetables than most kids her age, probably. Not always though. She's a normal three year old that seems to eat a ton one day and hardly anything the next. If she had it her way, she would survive on rice cakes and sunbutter...oh and some raisins and juice.  We have to limit fruit or she won't eat anything else!

 We eat a lot of beans and lentils for a cheap but delicious protein. She gets pretty adventurous and eats curried chickpeas with us. Her favorite, however, is "Cheesy" Lentils that I created one day. I had bought some Nutritional Yeast and was searching for recipes to figure out how to use it. I saw some recipes for "cheesy" sauces, but wanted to make something that could be a main dish and all in one pot.  I tweaked a recipe a bit and made it work with red lentils. This is what I came up with. We make this often now because it was a hit! I like to think it's our healthy version of good old Mac N' Cheese (which she has never had). I have mixed up a "cheesy" sauce and put it on gluten free noodles also, which she loved. This is cheaper and something we can all enjoy without overdoing the carbs.

"Cheesy" Lentils

8 cups water
3 cups red lentils, rinsed
1 can coconut milk
2 GF bouillon cubes
2 TB Nutritional Yeast
1 TB garlic powder
Salt to taste
Dash of parsley

Boil water. Add all other ingredients and cook until desired consistency (about 25 minutes).

~Caroline

Gluten Free Dairy Free No Added Sugar Banana Blueberry Pancakes

Comfort Food, Aunt Kathy!  Caroline gave me this recipe and I tweaked it a bit.  These pancakes are so good you won't believe they're good for you!  And so simple to make!!  Gluten Free, Dairy Free, and No Added Sugar!  Can make them egg free by using flax seed soaked in water.

Gluten Free Dairy Free Banana Blueberry Pancakes

2 cups GF flour mix (equal amounts of almond flour, garbanzo bean flour, and buckwheat flour)
2 eggs
2 tsp baking soda
1 1/2 tsp sea salt
3 very ripe bananas
1 cup blueberries

Pre-heat griddle to 300 degrees.
Mix all ingredients together.
Coat griddle with coconut oil.
Drop pancake mix onto griddle by two heaping tablespoons full for each pancake.

Eat pancakes without syrup for sugar free.  Great for on the go!

If you can't live without syrup, add 1 heaping tsp of pure maple syrup per pancake

Healing Food of the Week: Squash

Squash is an amazing healing real food that should be a part of your diet. There are so many varieties and it can be cooked and enjoyed in so many ways! We love summer and winter squash.  In Michigan, summer squash is available in July and continues to be available until about October.  Winter squash is available in September and is around until the frost comes! We love the season in September-October when both are available at the same time!  In North Carolina, all squash is available a little longer than Michigan because of the longer growing season.  Winter squash can be stored in a cool place through the winter and used for later cooking.

  

Summer squash is usually yellow or green (zucchini).  They have less sugar and are therefore considered a category one vegetable (lower glycemic). Zucchini and yellow summer squash are examples.

The easiest way to cook summer squash is to slice it and sautee it with some italian seasoning such as Penzey's Tuscan Sunset or Kirkland Tuscan seasoning and possibly some sweet onion and olive oil.  It makes a great quick summer side dish.  You can also add a little mozzerella cheese to make it taste like pizza!

Winter Squash refers to squash that is harvested later in the summer/fall when the skin has hardened. Spaghetti squash, butternut squash, acorn squash, and pumpkins are examples. They have more sugar and therefore are higher glycemic and a category two vegetable. If you’re watching your weight, you may want to have just one portion of the orange winter squash.  Squash seeds are edible too, and packed with vitamins and minerals.  Pumpkin seeds are awesome when roasted!

Winter squash can be cut in half and cooked in the oven (after scooping out the seeds), but the easier way is to use your crockpot!  It is so simple and saves you the muscle work needed to cut the squash in half prior to cooking.  Simply put a washed winter squash in a crockpot with about 2 tablespoons of water and cook it on low for 6-8 hours. Six hours for a small squash and about 8 for a large Butternut squash.  Two small squash can be placed in a large crockpot at once as well.  When finished, you can use a butter knife to cut it in half and easily scoop out the seeds.  Perfection!

Remember your ABC's?
All types of squash are known for their low calorie, high fiber content, which helps maintain a healthy weight. Squash is also high in Vitamin C, Potassium, Vitamin A, and Vitamin B-6.  Vitamin C is a powerful antioxidant, a part of collagen formation, and a great defense against injury, illness, and disease.  Potassium is vital for cell function throughout the body and nervous system. Maintaining normal levels in critical for the heart. The darker yellow and orange squash has more beta-carotene which is converted to vitamin A. Vitamin A aids in cellular integrity, body growth, and night vision.  Vitamin B-6 helps with formation of heme, a part of hemoglobin, the oxygen carrying part of the red blood cell and also aids in breaking down proteins for use by the body. 

Below are the nutrition facts for Winter and Summer Squash.

Summer Squash

Nutrition Facts

Amount Per	1 medium (196 g)	% *Daily Value
Calories	32
Total Fat	0.4 g	0%
Saturated fat	0.1 g	0%
Polyunsaturated fat	0.2 g	0%
Monounsaturated fat	0 g	0%
Cholesterol	0 mg	0%
Sodium	4 mg	0%
Potassium	514 mg	14%
Total Carbohydrate	7 g	2%
Dietary fiber	2.2 g	8%
Sugar	4.3 g
Protein	2.4 g	4%
Vitamin A		7%
Calcium		2%
Vitamin B-6		20%
Magnesium		8%
Vitamin C		55%
Iron		3%

*Percent Daily Values are based on a 2,000 calorie diet.

Butternut Squash (A Winter Squash)

Nutrition Facts                     

Amount Per	1 cup, cubes (140 g)	% *Daily Value
Calories	63
Total Fat	0.1 g	0%
Saturated fat	0 g	0%
Polyunsaturated fat	0.1 g
Monounsaturated fat	0 g
Cholesterol	0 mg	0%
Sodium	6 mg	0%
Potassium	493 mg	14%
Total Carbohydrate	16 g	5%
Dietary fiber	2.8 g	11%
Sugar	3.1 g
Protein	1.4 g	2%
Vitamin A		297%
Vitamin B-6		10%
Vitamin C		48%
Calcium		6%
Iron		5%
Magnesium		12 %

*Percent Daily Values are based on a 2,000 calorie diet.

References:

          LeFever Kee, Joyce, MSN, RN.  (2005)  Laboratory and Diagnostic Tests with Nursing Implications (Seventh Edition).  Upper Saddle River, NJ: Pearson Education, Inc.   

        VanStraten, Michael.  (2004)  The Healthy Food Directory.   Burnaby, British Columbia, CA: SELECT EDITIONS.
   
        Wikimedia Foundation, Inc.  September 21, 2013.  Butternut Squash.  Retrieved from  
http://en.wikipedia.org/wiki/Butternut_squash     
      
        Wikimedia Foundation, Inc.  September 15, 2013.  Summer Squash.  Retrieved from 
http://en.wikipedia.org/wiki/Summer_squash

      

Cabbage "Un-Rolls"

I love using the crockpot to make real food cooking easy for our busy life with kids! Dinner is ready quickly and we have lots of leftovers to pack for lunches!  Here is a recipe I modified from Cabbage Rolls. It turns out a lot like lasagna. I decided it was a lot of work to roll the cabbage and they usually just fell apart anyway!

Cabbage "Un-Rolls" Lasagna: 

One head green cabbage, onions, black olives, spaghetti sauce (I use Kirkland signature brand), Tuscan Italian seasoning (Kirkland as well), 1 lb. ground turkey cooked, salt, pepper. Optional: Cut redskin potatoes. Cut the end of the cabbage off and peel leaves. Put some sauce on the bottom of crockpot and layer with cabbage leaves. Layer turkey, onions, black olives, spices and more sauce. Could also add goat cheese or organic cheese if not dairy free. Repeat layers until crockpot is full! 

Cook on low for 6-8 hours. Messy when served but delicious :) 

~Caroline