presents…

Kid-Friendly Easy Recipes for Picky Eaters

compiled by… Tyson Chamberlin, Realtor

(860) 480-3634 mobile

Roasted Sweet Potato Sticks with Rosemary

1 pound sweet potatoes, washed 1 tablespoon fresh rosemary, chopped fine 1 tablespoon olive oil 1 teaspoon kosher salt Fresh ground black pepper, to taste

Heat oven to 425°F. Cut the sweet potatoes into thick sticks. Toss with the rosemary, oil, salt and pepper and spread in one layer on a large baking sheet. Roast for about 15 minutes, shaking the pan and stirring occasionally.

Canola or olive oil 1 onion, finely chopped or grated 2 garlic cloves, crushed 1 1/2 2 lb. ground beef and/or pork 1 cup bread crumbs or 1/2 cup crushed crackers or quick oats 1/2 cup tomato sauce or ketchup 1 large egg 1-2 tsp. Worcestershire sauce salt & pepper Preheat the oven to 350°F. Line a rimmed baking sheet with foil (if you want to do your loaf freehand otherwise you can use a 9”×5” loaf pan. Heat a drizzle of oil in a medium skillet set over medium heat and sauté the onion and garlic for about 5 minutes, until soft. In a large bowl, combine the meat, sautéed onion and garlic, bread crumbs, tomato sauce, egg, Worcestershire sauce, salt, and pepper. Mix everything together with your hands until it’s well-blended; just don’t work it too hard or it could get tough. Shape the meat mixture into a loaf shape that’s roughly 9×5”³ on the baking sheet or press it into a 9×5”³ loaf pan. To make the glaze, stir together the ketchup, sugar and mustard in a small dish. Brush the loaf with half the glaze and bake for 30 minutes. Brush with the remaining glaze and bake for another 30-45 minutes. (If you have a meat thermometer, the internal temperature should read 160°F.) Let the meatloaf rest for about 15 minutes before you cut it. Serves 6-8.

Grilled Meatloaf

Burgers

Glaze (optional): 1/4 cup ketchup, tomato sauce or chili sauce 1 Tbsp. packed brown sugar 1 Tbsp. grainy mustard

These toothsome but light, zesty cakes are a great way to get everyone to like fish. You can vary the ingredient amounts in the sauce to your taste; try adjusting the garlic or ginger to bring out different flavors. Susie’s Tip: These cakes freeze beautifully for up to 2 months, so make a bunch ahead of time and have them on hand for a play date that goes into dinnertime. Ingredients 2 lb (1 kg) cod fillets, cut into 1-inch (2.5-cm) pieces 2 large eggs 1/2 cup (1/2 oz/15 g) panko bread crumbs, plus 1 cup (1 oz/30 g) for dredging 1/4 cup (1/3 oz/10 g) finely chopped fresh cilantro 4 green onions, white and tender green parts only, thinly sliced 2 tbsp peeled and grated fresh ginger 1 tbsp lime zest 2 cloves garlic, minced 1/2 tsp fish sauce 2 tsp kosher salt 1 tsp freshly ground pepper Canola oil for frying Sweet Chile Dipping Sauce (below) for serving Instructions

1. Put the fish in a food processor and pulse just until uniformly minced, about 10 times. Be careful not to overprocess or the fish will turn into a paste. Transfer to a large bowl and add the eggs, the 1/2 cup bread crumbs, the cilantro, green onions, ginger, lime zest, garlic, fish sauce, salt, and pepper. Using your hands or a rubber spatula, gently fold and toss the ingredients together until well combined.

Asian Fish Cakes with Sweet Chile

Dipping Sauce Serves 4—6

2. In a nonstick frying pan, heat a splash of oil over medium-high heat. Pinch off a small piece of the fish mixture and fry until cooked through, about 1 minute. Taste and adjust the seasoning of the remaining fish mixture if needed.

3. Place the 1 cup bread crumbs in a shallow dish. Shape the fish mixture into cakes about

2 inches (5 cm) in diameter and 1 inch (2.5 cm) thick. Coat each cake thoroughly with the bread crumbs, shaking off the excess.

4. Line a rimmed baking sheet with paper towels. Pour oil to a depth of 1/2 inch (12 mm)

into the frying pan and heat until hot and shimmering but not smoking. Working in batches as needed to avoid crowding, add the cakes, placing them about 1 inch (2.5 cm) apart, and fry, turning once, until golden brown and crispy, 2—3 minutes per side. Transfer to the paper towels to drain and season with salt while still warm.

5. Transfer the cakes to a platter or individual plates and serve. Pass the dipping sauce at the table.

Sweet Chile Dipping Sauce

Makes 1 1/2 cups (12 fl oz/375 ml) Ingredients 1 cup (8 fl oz/250 ml) mayonnaise 2 tbsp Thai sweet chile sauce 2 cloves garlic, minced 2 tbsp peeled and grated fresh ginger 1/2 tsp kosher salt Instructions

1. In a small bowl, combine all of the ingredients and stir to mix well. Taste and adjust the seasoning.

2. Cover and refrigerate until ready to serve.

Apple Fries: 2 cups apple cider 2 Tbsp. butter 1 tsp. coarse salt (optional) 4 tart but firm apples, peeled, cored and cut into 8 wedges (per apple) 1 Tbsp. chopped fresh thyme Crispy Chicken Fingers: 1 cup crushed corn flakes (or crushed whole grain flakes) 1/2 tsp. salt (optional) 2 Tbsp. chopped fresh parsley 1 lb. chicken breasts, sliced into strips 2 Tbsp. sweet chili sauce (or buttermilk-enough to dip in) In large saucepan over medium-high heat, boil cider until reduced to 1/3 cup, about 20 minutes (it should have a syrupy consistency). Remove from heat and whisk in butter and salt. Preheat oven to 400 F. In bowl, toss apples with 2 Tbsp. of the glaze and 1/2 Tbsp. thyme. Arrange in a single layer on a rimmed baking sheet. Set aside. In bowl combine corn flake crumbs, salt and parsley. Set aside. Dip chicken strips in sweet chili sauce and then coat with corn flakes. Arrange in a single layer on a greased baking sheet. Place chicken on the top third and the apples on the bottom third of the oven. Roast for 10 minutes. Turn chicken, drizzle apples with remaining glaze and switch baking sheets so the apples are now on the top third of oven. Continue to roast for 10 minutes and remove chicken from oven. Let chicken fingers cool while apples finish caramelizing, about 5 to 10 minutes more. Sprinkle apples with remaining thyme and additional salt if desired. Makes 6 servings.

Baked Crispy Chicken Fingers

with Apple Fries

Ingredients • 1/2 cup dried onion flakes • 1 1/2 pounds ground chuck- 80/20 ground beef • 1/2 t. seasoned salt • 6 slices cheddar cheese • 24 small party rolls- I use Martin’s Potato Bread Party Rolls • 24 dill pickle slices

Method:

Evenly spread the onions on the bottom of a 9” × 13” baking dish. Gently press the ground beef on top of the onion flakes. Press evenly making one giant patty. Sprinkle with seasoned salt. Bake in a 400-degree oven for 20 minutes. Using a paper towel, pat the excess grease from the top of the patty. Top with cheddar cheese, return to oven for 2 more minutes. Remove from oven, let set 5 minutes then cut into 24 patties. Slice open and separate each party roll. Place bottom of rolls on a large platter. Using a spatula, lift patty with onion layer onto each bun bottom. Top each slider with a pickle slice then the bun lid. Serve immediately. Makes 24 Sliders. PS-If you would like bacon on these, simply crumble 6-10 slices of crispy cooked bacon and spread on the bottom of the pan with the onion flakes- Fantastic!

Notes: I store these upside-down in an airtight container in the refrigerator. This will prevent the bottom bun from getting soggy from the onion layer. To reheat, place a few on a microwave safe plate and heat in the microwave for 20 seconds then 5 second increments after that until warmed through.

White Castle Sliders

Quesadillas

Quesadillas have plenty of selling points. They’re quick to make – you can have an actual balanced meal on the table in under ten minutes – completely customizable if you, like most families, have varying tastes and nutritional needs around the table, and a great use of leftovers – a piece of chicken, beef or pork that isn’t much on its own, roasted vegetables, ends of cheese. You can cook a quesadilla in a dry skillet or add a slick of oil first – the latter will be crunchier, but also higher in calories. If you don’t want to cook inside, try cooking your quesadilla outdoors, on the grill. The high direct heat is perfect for charring the outside; close the lid to help the cheese melt on the inside. You won’t need a recipe: make your quesadillas using a single flour tortilla (folded in half) or two, filled sandwich-style (to flip this version, slide it out onto a plate and then invert it back into the pan, if you don’t want to do it freestyle). Use a dry skillet or add a slick of oil – canola or olive – for a crispy exterior. Grate cheddar, Monterey Jack, Gouda or any meltable cheese or slice it thinly, so that it melts quickly, and add whatever you like – black beans, finely chopped peppers, onions or tomatoes, sauteed mushrooms, cooked chicken, sausage, beef or pork – I like to add a bit of cheese on the bottom and then on top, to act as glue against the tortilla. Cook over medium-high heat until the cheese melts, cut into wedges and serve. If you have salsa, sour cream and/or guacamole, all the better! Layer refried beans, salsa, and Monterey Jack cheese on a tortilla and fold in half. Place in a large skillet set over medium heat. Cook until the cheese melts, and cut in fourths. Serve with sour cream and avocado slices.

Just Like Brook’s Famous Chicken BBQ Sauce

4 bone-in split chicken breasts

¾ cup ketchup

3 tablespoons dark brown sugar

2 tablespoons cider vinegar

2 tablespoons Worcestershire sauce

1 pinch crushed red pepper flakes

1 large pinch kosher salt

2 dashes hot pepper sauce

Stir everything together in a large bowl. Baste the chicken with the sauce and let it sit in the

fridge for at least an hour. Heat the grill and cook the chicken over medium heat, flipping the

chicken as needed and basting the chicken as it cooks. Enjoy!

Broccoli Cheese Emerald Nuggets

To make this recipe delicious and fun to eat, our family cuts them into diamond-shaped bites. Their bright green color lends itself to the shape–offering a great opportunity for you to talk with your family about how vegetables are ‘gems’ for our daily diets. Talk about the importance of fresh fruits and veggies for overall health, then enjoy watching your family relish the flavor of broccoli as you sit down to this delicious dinner! 1 (12 ounce) bag frozen chopped broccoli, thawed and drained 2 eggs 8 ounces sharp cheddar cheese, finely grated 1/2 tsp. salt 1 cup italian breadcrumbs Place thawed broccoli and eggs in a blender. Blend until pureed. Pour puree into a large bowl, and stir in the cheese and salt. Spread half of the breadcrumbs onto the surface of a large cutting board. Press puree on top of the breadcrumbs, pressing it down until it’s approximately 1/2″ thick. Spread remaining breadcrumbs on the top of the broccoli-cheese mixture. Use a pizza cutter to slice nuggets into diamond shapes. Transfer to a lightly greased cookie sheet and bake in an oven preheated to 425 degrees for 8-10 minutes. Allow to cool slightly before serving.

Eggplant Parmigiana in a Pasta Sauce

2 Chinese eggplants or 1 larger eggplant 2 tablespoons olive oil 1/4 cup (green) onions or shallots, diced 2 cloves garlic, minced 1 pound ground beef 2 large tomatoes, finely diced 1 egg, beaten 1/4 cup parmigiano-reggiano, shredded 1/4 cup bread crumbs 3 cups tomato sauce Dice eggplant into 1/2″ pieces and sauté with the onions or shallots over medium-high heat for 5 minutes. Add ground beef and cook through, stirring frequently. When beef is finished, add in tomato, egg, cheese and bread crumbs. Mix in thoroughly. Add in tomato sauce and continue to simmer over medium-low heat for 20 minutes. Sauce should be thick and creamy. Serve over pasta of choice with extra shredded parmigiano-reggiano on top. Makes 8 servings and reheats wonderfully.

extra virgin olive oil, for greasing 6 c corn chips, such as Fritos, coarsely crumbled salt and pepper 3 lg eggs, at room temperature 1 1/2 lbs chicken tenders 1/2 c mayonnaise 2 Tbsp Dijon mustard 2 Tbsp honey 1 Tbsp fresh lemon juice 1. Preheat the oven to 425 degrees. Lightly grease a baking sheet with olive oil. In a shallow bowl, combine the corn chips, 1 1/2 teaspoons salt and & 1/2 teaspoon pepper. In another shallow bowl, beat the eggs. Coat a chicken tender with the corn chip mixture, dip into the eggs, then coat again with the corn chip mixture; place on the baking sheet. Repeat with the remaining chicken. Bake until golden and cooked through, about 20 minutes. 2. Meanwhile, in a small bowl, stir together the mayonnaise, mustard, honey and lemon juice; season with about 1/4 teaspoon salt. Serve with the chicken fingers.

*Note: You can swap tortilla chips for the Fritos and use store-bought salad dressing, barbecue sauce or just plain ketchup in place of the honey-mustard dip.

Oven-Fried Frito

Chicken Fingers

with Honey-

Mustard Dip

Serves 6

1 box fettuccine pasta Alfredo Sauce 1 1/2 cups cannellini beans, canned/drained 6 cloves of garlic – or equivalent garlic paste 2 Tbsp mayonnaise 1/2 cup sweet onion 2/3 cup dehydrated potato flakes (plain instant mashed potatoes) 2/3 cup soy milk, plain 3/4 cup soy creamer, plain (or sub with soy milk for a lighter sauce) 1 Tbsp extra virgin olive oil 2 1/2 Tbsp apple cider vinegar 1-6 Tbsp nutritional yeast flakes (will change the color slightly) – optional but recommended 3 dashes of cayenne powder 1/2 tsp fresh black pepper salt to taste if desired (I did not add any additional salt) Directions:

1. Drop the pasta and cook according to package.

2. Add all ingredients to a high-speed blender or food processor. Blend until smooth and creamy. Add in more soy milk or creamer to thin out sauce to desired consistency. Also tweak and ingredients for your taste preferences. Salt. Nutritional yeast. More garlic. Extra spicy. Whatever.

3. Drain pasta and transfer to a large mixing bowl. Pour about 3 cups of the sauce right over the hot pasta. This will adequately warm the sauce.

4. Plate pasta – add a pinch of chopped parsley if you’d like – and top with ‘extra sauce’ if you are in the mood for it.

Potato Alfredo Pasta

makes 4 cups sauce – serves 4 with leftovers!

Spaghetti Tacos

Get Creative!

2 to 4 trimmed pork chops (we use boneless) 3 to 4 cups chicken stock 1 onion, sliced 2 cloves crushed garlic 1 teaspoon thyme salt and pepper Generously salt and pepper the pork chops on both sides. Lightly oil a sauté pan and heat over medium high. Place the pork chops in the pan once it is sizzling hot. Cook for about 1 to 2 minutes, or until brown crust forms, then flip and cook an additional minute to brown the other side. Remove from pan and place the sliced onions into the pan and cook until slightly tender and beginning to turn translucent. Add the garlic and cook for another minute. In a slow cooker add stock, thyme, and seared pork chops, making sure the chop are covered with liquid. Add the onion and garlic and cook on low for about 4 hours or until internal temperature of the meat reads about 165 degrees. Pour the liquid from the slow cooker into a sauté pan and cook over medium. Add a bit of flour to thicken and whisk until gravy consistency forms. Plate your pork and cover with gravy (the kids like the gravy in a small bowl so they can dip their meat). We serve this with harvest grains.

Slow Cooker Pork Chop

Recipe

15 small-medium rice paper wrappers

Filling: 100 g (3 1/2 oz) thin rice vermicelli noodles (about a handful) 1 Tbsp. rice vinegar 1 large carrot, peeled and shredded 15 cooked shrimp, peeled and deveined Half cucumber, peeled if necessary and cut into thin sticks Small handful fresh cilantro, mint or thai basil leaves, torn up or left whole 1/4 cup chopped peanuts (optional)

To prepare the filling, place noodles in a bowl of boiling water and let stand for about 3 minutes (or as package directs) to soften. Drain well and place in a medium bowl. Add carrot and rice vinegar and toss to combine. Cut the shrimp lengthwise in half.

To assemble the rolls, fill a shallow dish (I use a pie plate) with hot water and lay a clean tea towel over your work surface. Soak one rice paper round at a time in the water for about 10 seconds, until it’s pliable, and lay it on the tea towel. Pat the surface with the edges of the towel to absorb any excess water. Place two shrimp halves (cut side up so you can see the pink through the wrapper), a stick of cucumber and some noodles down the middle of the round. Sprinkle with cilantro and peanuts. Fold over one long side to cover, then fold up both ends. Roll the whole thing up as tightly as you can without tearing the wrapper.

Peanut Sauce

Use more or less broth to make this sauce as thick or thin as you like. If you like coconut flavor in your peanut sauce, add a teaspoon of coconut extract instead of coconut milk.

1/4-1/2 cup light or regular peanut butter 3 Tbsp. soy sauce 2 Tbsp. brown sugar or honey 2 Tbsp. rice vinegar or lime juice 1-2 cloves garlic, crushed 1-2 tsp. grated fresh ginger 1 tsp. sesame oil (optional) 1/4 1/2 tsp. curry paste (optional)

Combine all the ingredients in a blender or jar and whiz or shake until smooth. Refrigerate until you need it.

Vietnamese Rice Paper Rolls

1 large sweet onion, chopped 2 bay leaves 1 1/2 cups fire-roasted diced tomatoes (1 can) 4 cups vegetable broth 1 cup water 1 1/2 cups kidney beans (1 can, drained) 1 cup diced white potato 1/2 cup carrots, diced 1 cup spiral pasta or wild rice 2 Tbsp dried parsley flakes 1 Tbsp chili powder 3 Tbsp apple cider vinegar 1/2 cup extra virgin olive oil cayenne (to taste for added spiciness) 5 cloves of garlic, diced – or 2 Tbsp minced garlic from a jar 2 Field Roast vegan Spicy Chipotle Sausages – or Tofurky brand Spicy Italian Sausages – sliced 2-4 Tbsp additional dried spices based on what you have in your spice rack. greens: 1-2 cups of chopped fresh spinach or kale optional: 1/2 cup nutritional yeast (adds a savory flavor) salt/pepper to taste 1. Saute the EVOO and onions in your soup pan until they are translucent. Then add in all the remaining ingredients except for the chopped greens. You can add these just before serving to slightly wilt them into the soup. 2. Bring soup to a boil, cover and simmer on low for as many hours as you can – at least 4 usually does it for me. 3. Add in the greens just before serving. Don’t forget to watch out for those bay leaves when serving. Serve and store leftovers for even yummier soup the next day when it reduces overnight.

Spicy Cozy Chili Bean Soup

vegan, makes one large pot of soup

Stuffer Fruit:

Try these fruits – slice them paper thin – or for soft fruits like raspberries – simply smash them between the bread and call them “fruit smasher” sandwiches!

Apples Bananas Berries Pears Peaches Apricots Navel Orange Slices Mandarin Oranges Grapes Mango Figs and more! Try almond butter, sunflower butter, cashew butter – or good old-fashioned peanut butter Fruit Stack Peanut Butter Sandwich makes 1 sandwich 2 slices sandwich bread 1 banana, thinly sliced long ways 1 small green apple, sliced paper-thin 3 Tbsp chunky peanut butter 1 tsp maple syrup a few dashes of cinnamon To Make: Toast the bread. Slice the fruit paper thin – if you are not eating this sandwich right away you can toss the fruit in a splash of lemon juice to keep them from browning. Slather peanut butter on both slices of bread. Layer fruit. Add a drizzle of maple and dashes of cinnamon. Close sandwich and slice!

Fruit Stack Peanut

Butter Sandwich

Fun Sandwiches

Zucchini Chicken Nuggets

The addition of mild-tasting zucchini to this kid classic is a welcome surprise. The zucchini lends a slight moistness, without altering the chicken flavor. Served with a spoonful of homemade ranch dressing, this is a quick, easy meal that is sure to please everyone at your dinner table. Ingredients: 1 1/2 c. zucchini, grated 1 lb. ground chicken 1 egg 1 tsp. onion salt 2 c. crushed corn flakes or bread crumbs Instructions: In a large bowl, mix together the zucchini, chicken, egg, and onion salt until well combined. Form 1-2 tablespoons of the chicken mixture into small balls, then press flat (until about 1/2 inch thick), and coat in bread crumbs. Transfer to a lightly greased cookie sheet. Once all nuggets have been formed and breaded, spray a light layer of nonstick cooking spray over the nuggets. Cook in an oven preheated to 400 degrees for 13-15 minutes, or just until nuggets have cooked thoroughly. Serve with ranch dressing and garden-fresh tomatoes.

Sloppy Joe’s and Coleslaw

Saute a half an onion in a large skillet set over medium heat. Cook for about 5 minutes until it begins to be tender. Stir in 1/2 teaspoon Italian seasoning and a pinch of kosher salt. Add in a small bell pepper, finely chopped. Stir in 1 pound of ground beef. Brown. Add in 3 tablespoons of ketchup, and a small can of tomato sauce. Let simmer until meat is cooked through and the flavors come together, about 10 more minutes. Serve on bakery fresh rolls. In a small bowl, combine:

4 tablespoons of mayonnaise 3 tablespoons dijon mustard 2 tablespoons rice wine vinegar a pinch of kosher salt 3 tablespoons of honey

Add a little water as needed to achieve the desired consistency. Pour over half a head of shredded cabbage and 1 shredded carrot. Toss together.

Egg Salad Wraps

In a large bowl, combine:

7 hard-boiled eggs, finely chopped 4 tablespoons mayonnaise 2 tablespoons sweet relish 3 tablespoons dijon mustard a pinch of cayenne pepper a generous pinch of kosher salt 1 stalk of celery, finely chopped.

Serve on your favorite tortillas with lettuce and avocado slices.

Baguette Pizzas

Making these on baguettes instead of grocery store French bread results in a terrifically crunchy pizza. Preheat oven to 375 degrees. Cut a French baguette in half longways and spread on your favorite pizza sauce. Top with slices of fresh mozzarella and a drizzle of olive oil. Bake for 10-15 minutes, or until cheese is bubbly, melted, and just beginning to brown.

Yogurt Parfaits

Mix 2 cups of plain yogurt with a teaspoon of pure vanilla extract and 3 tablespoons of honey. Layer in a glass with berries, cherries, grapes, and granola.

Pea Soup

Bring 3 cups of good chicken broth to boil in a medium saucepan set over high heat. Pour in a 10-ounce package of frozen peas and drop in 1 green onion. Bring to boil and cook until peas are bright green and tender. Pull out the green onion and discard. Add in a 1/2 teaspoon of rice wine vinegar, and a pinch of kosher salt and pepper. Working in batches, whir in a blender until all the soup is pureed. Place one string cheese that has been cut into several pieces in the bottom of each bowl. Pour pea soup into each bowl to melt the cheese.

Strawberry Parfait Pie For the Chocolate Cookie Crust: (or, you can buy a 9″ pre-baked chocolate cookie pie shell)

1 1/2 c. chocolate wafer cookies, crushed into small crumbs 2 T. sugar 6 T. unsalted butter, melted and cooled 1. Preheat oven to 350ºF. In a large bowl combine the crumbs, sugar and butter. Stir well with a wooden spoon. Then, press the mixture evenly into a well-greased 9″ pie pan. Bake for 10 minutes, set aside to cool. For the Filling:

1 1/4 c. water 1 box lemon Jell-o 1 pint good quality strawberry ice-cream 1 1/2 c. sliced fresh strawberries For the Whipped Cream:

2 c. heavy cream, chilled 1/2 c. sugar 1 t. good quality vanilla extract Fresh strawberries for topping 1. Bring water to a simmer on the stovetop and add Jell-o. Stir until the Jell-o is totally dissolved. Then, add the ice-cream in heaping spoonfuls until all of it is melted in the saucepan. Turn off the heat. Pour the mixture into a heatproof bowl and place it in the fridge for 30 minutes until the mixture is cooled down and slightly thickened. 2. Remove mixture from the fridge, give it a stir to incorporate everything and fold in the fresh sliced strawberries. Pour the mixture into the cooled pie shell. Place it in the freezer for at least 45 minutes until completely firm and set. 3. Whip the cream, sugar and vanilla together with a mixer and spread it on top of the cooled pie. Arranged fresh strawberries on top as desired. Store in the refrigerator and serve cool.

Layered Fiesta Rice Salad

Potato Nachos

Avocado Chocolate Pudding Makes: 5 servings

Pudding Ingredients • 10 dates, pitted and roughly chopped • 1-2 cups coconut water • 2 ripe bananas • 1/2 avocado, pitted and scooped • 1/4 cup creamy, unsweetened almond butter • 1/4 cup unsweetened cocoa powder

Garnish Ingredients • 1 banana, sliced • 1/2 cup strawberries, sliced • 1/4 cup blueberries • 1 tablespoon unsweetened coconut flakes • Mint sprig (optional)

Directions 1. In a high-powered blender, blend dates with half of the coconut water until smooth. 2. Add other half of the coconut water and remaining ingredients. Blend until smooth. 3. Fill a bowl with 1/2 cup of the pudding. 4. Garnish with banana and strawberry slices, a few blueberries, a sprinkling of coconut, and

sprig of mint. Repeat for the remaining pudding bowls.

Ingredients: 2 uncooked chicken breasts 1 packet taco seasoning 6 ounces cream cheese, cubes 1/4 cup water 1 1/2 cups shredded cheddar cheese 8 taco-sized flour tortillas

Directions: 1. Place chicken breasts in a 2-3 quart slow cooker. Sprinkle with taco seasoning, add cream

cheese cubes, and water. Cover and cook for 6-8 hours on low, or for 4-6 hours on high.

2. Unplug the Crock-Pot. With two forks, shred the chicken in the Crock-Pot, add cheddar cheese, and stir to evenly coat the chicken.

3. Preheat oven to 400 F. Then spoon shredded chicken into the center of the flour tortillas. Roll tightly. (This step is so easy, even kids can help.) Then place on a parchment-lined baking sheet. Spray generously with olive oil spray.

4. Cook in preheated oven for 8-12 minutes, or until tortillas are crisp. Serve with salsa or cilantro-ranch for dipping.

Crock-Pot Chicken Taquitos

Makes: 4 servings Prep Time: 5 minutes

Total Time: 8 hours and 35 min

INGREDIENTS • 14 oz Veetee Jasmine Rice • 1 tbsp sesame oil • 2 medium eggs • 1 red pepper, chopped • 2 spring onions, chopped • 1 clove garlic, crushed or grated • 1 cup fresh or frozen shrimp • 1 tbsp soy sauce • 1 tbsp fish sauce • juice of 1/2 lime • coriander to garnish

INSTRUCTIONS

1. Cook the rice according to the package instructions in the microwave or on the hob. Transfer the cooked rice to a plate or a large container and allow it to cool enough so that it is no longer steaming then put it in the fridge to cool completely (It is much easier to make fried rice with cold rice!)

2. Meanwhile, heat a wok or large frying pan and add in half of the oil. Crack in the eggs and mix quickly, almost like making scrambled eggs. Cook the eggs whilst stirring continuously for about 2-3 minutes. Transfer the eggs to a bowl.

3. Add the remainder of the oil to the wok and then add in the red pepper, spring onions, garlic and shrimp. Stir fry for 4-5 minutes or until the shrimp is fully cooked. Add the vegetables and shrimp to the bowl with the eggs.

4. Finally, add the cooled rice, soy sauce and fish sauce to the wok and mix well. Cook for 1-2 minutes until the rice is warmed through. Add back in the eggs, vegetables and shrimp and mix everything together.

5. Squeeze on some lime juice and serve immediately, garnished with a little coriander.

Easy Thai Shrimp Fried Rice

BAKED CHEESE & TOMATO RISOTTO

INGREDIENTS • 1 tbsp olive oil • 1 white onion, finely diced • 2 cloves of garlic, chopped • 2 & 1/2 cups cherry tomatoes • 7 oz risotto rice • 2 & 1/2 cups hot vegetable stock • 3/4 cup grated cheddar cheese • 1 tbsp chopped fresh chives

INSTRUCTIONS

1. Preheat the oven to 400 F 2. Add the olive oil, onions, garlic and tomatoes to a baking dish and bake in the oven for 15

minutes. 3. After 15 minutes the tomatoes will be nicely roasted. You can either leave them whole or

else gently mash them to break them down. 4. Add the risotto rice and vegetable stock to the dish and return to the oven for 20

minutes, stirring twice. The stock should all be absorbed by now and the rice cooked through.

5. Remove from the oven and stir in the grated cheese and chives. 6. Serve immediately with some cooked greens or a side salad.

Burgers: • 1.5 cups skinless chicken thighs • 2 small apples, grated and the juice squeezed out • 1/2 white onion, chopped • 1 garlic clove, crushed or grated • 1 medium egg • 3 sage leaves • salt and pepper • 2 tbsp plain flour • 1 tbsp oil • burger buns, lettuce and tomato to serve

INSTRUCTIONS

1. Put the chicken thighs into a food processor and blitz until the meat has broken down. 2. Add the grated apple, onion, garlic, egg and sage leaves. Season with salt and pepper and

blitz again until all the ingredients are well combined. 3. Spread the flour out onto a plate and then using your hand mold the chicken mixture into

four burgers, coating on both sides with the flour. 4. Chill the burgers in the fridge for 30 minutes to firm up. 5. In the meantime, wash the potatoes and cut them into wedges. Toss in the oil, season

with salt and pepper and then bake in the oven at 400 F for approximately 20 minutes. 6. Heat the oil in a frying pan and cook the burgers for about 6 minutes on either side until

cooked through. 7. Serve immediately with burger buns, lettuce and tomato.

Potato Wedges • 2 large baking potatoes • 1/2 tbsp oil • salt and pepper

Chicken & Apple

Burgers

Slow Cooker Ragu for Kids

INGREDIENTS • 3 cups diced beef (can be any cut) • 14 oz of chopped tomatoes • 2 carrots, finely chopped • 2 celery sticks, finely chopped • 1 tbsp tomato puree • 1 beef stock cube • 2 garlic cloves, crushed • 2 tsp mixed dried herbs • 1/3 cup liquid (can be water or red wine or a mixture of both) • optional: parmesan rinds

INSTRUCTIONS

1. Put all the ingredients into the slow cooker and cook on low for 6-8 hours. 2. In the last few minutes of cooking press down on the meat with a fork or masher and the

meat will fall apart and mix with the sauce. Add more water if required at this stage. 3. Remove the parmesan rinds before serving. 4. Serve with pasta and veggies.

One Pot Spaghetti Carbonara

INGREDIENTS

• 1 tsp oil • 3/4 cup bacon lardons • 4 cups vegetable stock • 12 oz spaghetti • 2 cloves of garlic, crushed • 1/2 cup single cream • 2 medium eggs • ½ cup grated parmesan • To serve – chopped fresh parsley and a little more grated parmesan

INSTRUCTIONS

1. Add the oil to a large pot or a wok and heat. Add in the bacon lardons and cook for 3-4 minutes until soft. Remove them from the pan and put to one side in a bowl.

2. In the same pan add the vegetable stock and bring it to the boil. Add in the spaghetti and the crushed garlic cloves and cook for 8-10 minutes until the spaghetti is soft and all the stock has just about absorbed.

3. Add the cream to a small jug and crack in the two eggs. Pour this into the spaghetti and mix well.

4. Add the grated parmesan and mix again before adding the cooked bacon back in. 5. Serve immediately with a little chopped fresh parsley and some more grated parmesan.

INGREDIENTS

• 1 tsp oil • 1 onion, chopped • 1 clove garlic, crushed • 28 oz chopped tomatoes • 2 & 1/2 cups vegetable stock • 1/2 tsp dried mixed herbs or dried oregano • 4.5 oz dried pasta • 1 & 1/2 cups frozen vegetables • 1 cup mixed beans (pre-cooked) • Optional to serve: fresh basil and grated parmesan

INSTRUCTIONS

1. Heat the oil in a large saucepan. Add the onions and cook for 2-3 minutes until they start to soften. Add the garlic and cook for another 30 seconds.

2. Pour in the tinned tomatoes and vegetable stock. Add the dried herbs and bring to the boil.

3. Stir in the pasta and cook for approximately 8 minutes or until the pasta has fully cooked. 4. Add the frozen vegetables and mixed beans and cook for another minute or two until

they have heated through. 5. Serve immediately with a little fresh basil and some grated parmesan.

Minestrone Soup

Slow Cooker Beef & Broccoli

INGREDIENTS

• 1 lb casserole beef steak or flank steak • 1 onion, roughly chopped • 2 garlic cloves, crushed • 1.5 cups beef stock (I use low sodium stock) • 1/4 cup soy sauce (I use low sodium soy sauce) • 1 tbsp sesame oil • 1 tbsp brown sugar • 1 tbsp honey • 2 tbsp cornflour or cornstarch • 9 oz chopped broccoli • To serve: boiled rice, chopped spring onions and sesame seeds

INSTRUCTIONS

1. Add the beef, onion, garlic, beef stock, soy sauce, sesame oil, brown sugar and honey to the slow cooker and mix. Pop on the lid and cook on low for 4 – 5 hours (or on high for 3 hours).

2. Use a ladle to remove about 2 large spoons of the liquid from the slow cooker into a small bowl. Add the cornflour to the bowl and whisk with a fork until there are no lumps. Pour this mixture back into the slow cooker, mix well and continue to cook for another 30 – 40 minutes until the sauce thickens.

3. Steam the broccoli (use a steamer or cook in the microwave) and then add it to the slow cooker and mix.

4. Serve immediately with boiled rice and garnish with chopped spring onions and sesame seeds.

Chicken Satay Skewers

INGREDIENTS

• 4 cups mini chicken fillets or chicken pieces • 3 tbsp smooth peanut butter • 1 cup coconut milk • 1 tbsp soy sauce or tamari • 1 tbsp honey • 1 tsp mild curry powder • juice of 1 lime • 1 garlic clove, crushed

INSTRUCTIONS

1. Thread the chicken onto wooden or metal skewers and transfer to a plate while you make the satay sauce.

2. To make the sauce put the peanut butter, coconut milk, soy sauce, honey, curry powder, lime juice and garlic in a blender and blitz until fully combined and smooth.

3. Pour half the satay sauce into a saucepan and set aside. Brush or pour the rest of the sauce onto the chicken skewers so that they are all lightly coated.

4. Cook the skewers under a medium grill for 10-15 minutes, turning once until they are evenly cooked and lightly browned on each side. Whilst the chicken is cooking, gently heat the remaining satay sauce in the saucepan on a low heat until warmed through.

5. Pour the sauce into a bowl and serve with the chicken skewers, rice and cucumber strips.

Smoky Meatball & Mozzarella Bake

INGREDIENTS

• 1 tsp oil • 1 small onion, finely diced • 1 clove of garlic, crushed • 12 beef meatballs • 14 oz chopped tomatoes • 1/2 tsp spicy chipotle paste • 1/2 tsp dried mixed herbs or oregano • ½ cup water • ¾ cup grated mozzarella

INSTRUCTIONS

1. Heat the oil in a frying pan and add the onion. Fry gently for 2-3 minutes until the onion starts to soften. Add the garlic and cook for another minute.

2. Add in the meatballs and fry them for approximately 3-4 minutes, moving them around the pan to seal the outside.

3. Mix in the chopped tomatoes, chipotle paste, dried herbs and water. Stir everything well and leave to simmer for 10-12 minutes until the meatballs have cooked through.

4. Transfer the meatballs and sauce into an oven-proof dish and top with the grated mozzarella. Bake in the oven for 10 minutes until the sauce is bubbling and the cheese is melted and brown.

5. Serve immediately with crusty bread and a side salad.

Shepherd’s Pie Jacket Potatoes

INGREDIENTS 4 medium baking potatoes 1/2 tbsp oil 1 small onion, finely chopped 1 clove of garlic, crushed 1 ¼ cup lamb mince 2 carrots, finely chopped 1 celery, finely chopped ¾ cup water 1/2 tsp dried mixed herbs ½ cup frozen peas 2 tsp gravy granules 2 tbsp butter optional: cheese to top

INSTRUCTIONS

1. Preheat the oven to 375F. Wash the potatoes and pierce them several times with a fork. Place on a baking tray and bake in the oven for 50-60 minutes until cooked through.

2. Meanwhile, heat the oil in a frying pan. Add the onions and garlic and gently cook for 3-4 minutes. Add the lamb mince and cook until brown.

3. Add the carrots, celery, water and dried herbs and cook on a simmer for 10 minutes. Add the frozen peas and gravy granules and mix well. Cook for a further 3-4 minutes before taking off the heat.

4. When the potatoes are cooked slice the top off each of the potatoes. Scoop out about 3/4 of the filling inside the potatoes and put this into a bowl. Add the butter and mash it with a fork.

5. Spoon the shepherd’s pie filling into each of the baked potatoes and top with a large dollop of the mashed potato. Top with cheese and serve.

Cauliflower Mac & Cheese

INGREDIENTS • 10oz macaroni pasta • 1 medium cauliflower • 1 low sodium vegetable stock cube • 3/4 cup milk • 1 cup grated cheddar cheese • 1 tbsp butter • 1/2 tsp dijon mustand • salt and pepper to taste

INSTRUCTIONS

1. Preheat the oven to 400 F. 2. Cook the macaroni in a pan of boiling water according to the package instructions. 3. Cut the cauliflower into small florets. Place in a saucepan with the stock cube. Cover with

boiling water and cook for 5-6 minutes until the cauliflower has softened. 4. Once the cauliflower has cooked, drain it and add to a blender, along with the milk,

grated cheese, butter and dijon mustard. Blitz until all the ingredients have combined to a sauce consistency. If it seems too thick then add a little extra milk. Season with salt and pepper if you wish.

5. Drain the pasta and return it to the saucepan. Add in the cauliflower sauce and mix well. 6. Transfer the pasta into one large or several small baking dishes. Sprinkle the extra cheese

and panko breadcrumbs on top and finally finish with a whole cherry tomato. 7. Bake in the oven for 10-15 minutes until the top is crispy. 8. Allow to cool a little and then serve.

To Top: • 1/4 cup grated cheddar cheese • 1/4 cup panko breadcrumbs • cherry tomatoes

Beet & Bean Burgers

Ingredients • 3 large red beets (about 1 pound) • 1/2 cup brown rice (not cooked) • 1 medium yellow onion, diced small • 3 to 4 cloves garlic, minced • 2 tablespoons cider vinegar • 1/4 cup old-fashioned rolled oats (gluten-free, if necessary) • 2 (15.5-ounce) cans black beans • 1/4 cup prunes, chopped into small pieces • 1 tablespoon extra-virgin olive oil • 2 to 3 teaspoons smoked paprika, to taste • 2 teaspoons brown mustard • 1 teaspoon cumin • 1/2 teaspoon coriander • 1/2 teaspoon dried thyme • 1 large egg (optional, leave out for vegan burgers) • Salt and pepper • Thin slices of provolone or monterey jack cheese (optional for non-vegan burgers) • 6 hamburger buns

Instructions 1. First, cook the beets: Heat the oven to 400°F. Wrap the beets loosely in aluminum foil and roast until easily

pierced with a fork, 50 to 60 minutes. Set aside to cool. 2. Cook the rice while the beets roast: Meanwhile, bring a 2-quart pot of water to a boil. Salt the water

generously and add the rice. Reduce the heat to a simmer and cook the rice until it's a little beyond al dente. You want it a little over-cooked, but still firm (not completely mushy). This should take about 35 to 40 minutes. Drain the rice and set it aside to cool.

3. Begin sautéing the onions when you're done with the rice (or during, if you're OK with multitasking!): Heat a teaspoon of olive oil in a skillet over medium-high heat. Add the onions and a pinch of salt. Stir the onions every minute or two, and cook until they are golden and getting charred around the edges, 10 to 12 minutes. A few wisps of smoke as you are cooking are OK, but if it seems like the onions are burning, lower the heat. A dark, sticky crust should develop on the bottom of the pan. Add the garlic and cook until it is fragrant, about 30 seconds. Pour in the cider vinegar and scrape up the dark sticky crust. Continue to simmer until the cider has evaporated and the pan is nearly dry again. Remove from heat and set aside to cool.

4. Process the oats in a food processor until they have reduced to a fine flour. Transfer to a small bowl and set aside.

5. Drain and rinse one of the cans of beans and transfer the beans to the food processor. Scatter the prunes on top. Pulse in 1-second bursts just until the beans are roughly chopped — not so long that they become mush — 8 to 10 pulses. Transfer this mixture to a large mixing bowl. Drain and rinse the second can of beans and add these whole beans to the mixing bowl as well.

6. Grate the roasted beets: Use the edge of a spoon or a paper towel to scrape the skins off the cooled roasted beets; the skins should slip off easily. Grate the peeled beets on the largest holes of a box grater. Transfer the beet gratings to a strainer set over the sink. Press and squeeze the beet gratings to remove as much liquid as possible from the beets. (You can also do this over a bowl and save the beet juice for another purpose.)

7. Combine the veggie burger mix: Transfer the squeezed beets, cooked rice, and sautéed onions to the bowl with the beans. Sprinkle the olive oil, brown mustard, 2 teaspoons of smoked paprika, cumin, coriander, and thyme over the top of the mixture. Mix all the ingredients until combined. Taste the mixture and add salt, pepper, or any additional spices or flavorings to taste. Finally, add the oatmeal flour and egg (if using — it helps hold everything together, but isn't 100% necessary), and mix until you no longer see any dry oatmeal or egg.

8. Refrigerate the burger mix 2 hours, or up to 3 days: Cover the bowl with plastic wrap or transfer the mixture to a refrigerator container, and refrigerate the burger mixture for at least 2 hours or (ideally) overnight. The mix can also be kept refrigerated for up to three days before cooking.

9. Shape the burgers: When ready to cook the burgers, first shape them into burgers. Scoop up about a scant cup of the burger mixture and shape it between your palms into a thick patty the size of your hamburger buns. You should end up with 6 large patties.

10. Cook the burgers: Heat a cast iron skillet over high heat. Add a few tablespoons of vegetable oil to completely coat the bottom of the pan. When you see the oil shimmer and a flick of water evaporates on contact, the pan is ready. Transfer the patties to the pan. Cook as many as will fit without crowding; I normally cook 3 patties at a time in my 10-inch cast iron skillet. Cook the patties for 2 minutes, then flip them to the other side. You should see a nice crust on the cooked side. If any pieces break off when you flip the burgers, just pat them back into place with the spatula. Cook for another 2 minutes, then cover the pan and reduce the heat to medium-low. Cook for 4 more minutes until the patties are warmed through. If you're adding cheese, lay a slice over the burgers in the last minute of cooking. Serve the veggie burgers on soft burger buns or lightly toasted sandwich bread along with some fresh greens.

Lamb Meatballs with Egg & Lemon Sauce Makes 24 meatballs and 1 1/2 cups of sauce; serves 8

• For the meatballs: • 3 tablespoons olive oil • 2 large cloves garlic, minced or pressed • 1 large yellow onion, finely diced • 1 teaspoon coarse kosher salt • 1 cup matzo meal • 2 jumbo eggs • 1 cup water • 10 large sprigs flat leaf parsley, finely chopped • 1/2 teaspoon ground black pepper • 1 pound ground lamb • 1 pound extra lean (96/4) ground beef

In a large (12-inch) skillet over medium heat, sauté the garlic in the olive oil just until some small bubbles appear around the garlic and it becomes aromatic, about two minutes. Add the diced onions and salt to the skillet, and sauté until the onions are softened, translucent, and have wilted considerably but not yet begun to brown, about 10 minutes. Turn off the heat and set the mixture aside to cool to room temperature. In a large bowl, whisk together the matzo meal, eggs, water, parsley, and black pepper to form a paste. Let sit for about 15 minutes. When the onions and garlic have cooled, add them to the mixing bowl with the matzo meal paste and stir until thoroughly combined. Add the ground lamb and beef to the mixing bowl. Using your hands, a sturdy spatula or a wooden spoon, gently combine the ground meats with the matzo meal mixture until just combined. Preheat the oven to 400°F and line two baking sheets with parchment paper or silicone baking mats. Use an ice cream scoop or 1/4-cup measure to portion out the mixture into meatballs, rolling them by hand and placing on the baking sheets, two inches apart. Bake the meatballs until cooked through and golden brown on top, about 40 minutes. To make the egg and lemon sauce: In the top pot of a double boiler over medium heat, whisk the olive oil, lemon juice, salt, egg yolks, and turmeric together. Whisk often and vigorously until hot and thickened enough to coat the back of a wooden spoon, about 10 minutes. Serve immediately, spooning about a tablespoon of sauce onto each meatball.

• For the egg and lemon sauce: • 1/2 cup extra virgin olive oil • 1/2 cup lemon juice • 1/2 teaspoon coarse kosher salt • 4 jumbo egg yolks • 1/8 teaspoon ground turmeric (optional, for color)

Roasted Sweet Potato & Black Bean Quesadillas

Ingredients

• 2 Large Sweet Potatoes, peeled and sliced into chunks • 4 White Tortilla Wraps • 1 tsp Smoked Paprika • 1 tsp Cumin • 1/2 tsp Ground Coriander • 1/4 tsp Cayenne Pepper (or to preference) • 1/2 can of Black Beans, rinsed • 2 Large handfuls of Cheddar • Juice from 1/2 a Lime • Salt & Black Pepper, to taste • Olive Oil (see note A) Extras 'n' optionals:

• Avocado Jalapeno Fresh Coriander • Extra Limes Sour Cream Salsa Guac

Method

1. Preheat oven to 430 F. 2. Place your spuds in a suitably sized oven dish and give them a good drizzle of Oil. Add in

your Smoked Paprika, Cumin, Ground Coriander, Cayenne Pepper, Salt & Pepper and give them a mix to completely coat them. Pop in the oven for a good 30-40 mins or until softened with a caramelized outing.

3. When the dish has cooled down a little, grab a potato masher and roughly smash your Sweet Potatoes. Place to one side.

4. Take a Tortilla and lightly brush one side of it with Oil. Place on a griddle pan (see note B) oiled side face down, making sure the hob is turned off. Spread on half of your Sweet Potato mash, top with half your Black Beans, 1 Handful of Cheese, a squeeze of Lime Juice and Seasoning if needed. Place a second Tortilla on top, press down to contain the filling and lightly brush the top with Oil.

5. At this point turn the hob onto a medium heat and fry for around 6-8 mins on each side, or until griddle marks appear with a golden surrounding. If you tap on the Quesadillas it should sound slightly hollow and crunchy.

6. Serve with any additional toppings and sides (suggestions in ingredients). Enjoy!

V EGAN B UFF AL O

CAULIFL OWER T ACOS I N G R E D I E N T S F O R T H E C A U L I F L O W E R • 1/2 head cauliflower cut in bite sized

pieces • 4 tsp. olive oil • 1 tsp. garlic powder • 1 tsp. chili powder • 3/4 cup buffalo sauce separated • pepper to taste

F O R T H E T A C O S • 8 taco-sized flour tortillas • 1 head romaine lettuce chopped • 1 avocado pitted and diced • vegan ranch to taste • cilantro or green onion diced (optional)

I N S T R U C T I O N S 1. Preheat oven to 425 degrees and line a

baking sheet with foil. 2. In a large bowl combine cauliflower, olive oil, garlic powder, chili powder, pepper

and 1/4 cup of buffalo sauce. Stir to combine. Spread evenly on baking sheet and cook for 20 minutes, flipping halfway.

3. Five minutes before the cauliflower is done cooking, heat up the remaining buffalo sauce in a saucepan or in the microwave.

4. Remove cauliflower from the oven and place it back in the bowl. Add remaining heated buffalo sauce and stir to combine.

5. To assemble tacos, load each tortilla with romaine, avocado and cauliflower. Drizzle with ranch and top with cilantro or green onions.

Easy Kid Friendly Lasagna Ingredients 1 lb ground beef 12 oz can(s) tomato paste 29 oz can(s) tomato sauce 2 c water to taste italian seasoning to taste garlic powder 1 lb lasagna noodles 16 oz cottage cheese 8 oz sour cream 2 large eggs 4 c cheddar cheese, shredded parmesan cheese Directions 1. Brown and drain ground beef.

2. Combine beef, tomato paste, tomato sauce and water in sauce pan. Add Italian seasoning

and garlic powder to taste. Simmer on low while preparing the rest of the dish.

3. In a mixing bowl, mix together cottage cheese, sour cream and eggs. Set in refrigerator

while preparing noodles.

4. Boil lasagna noodles per instructions on box. Drain.

5. In a 13" X 9" baking pan, layer a third of noodles, 1/3 of sauce and 1/3 of cottage cheese

mixture. Sprinkle with about 1 cup of shredded cheddar. Repeat 2 more times until all noodles,

sauce and cottage cheese mixture have been used.

6. Top with all remaining cheddar cheese. Sprinkle with parmesan on top and bake 30-45

minutes at 350 degrees.