Rainbow of Veggies

From the top, red pepper, carrots, zucchini sticks, cucumbers,
cheddar cauliflower, cooked broccoli, raw broccoli and grapes (I needed something purple!)

On the last day of school this year, I didn't walk into the classroom with cookies or cupcakes. Sorry, call me boring or no fun but that's my style. Part of what I love about what I do is that I can test theories on children without them even knowing it.

I am pretty sure if I walked in the door with a platter full of vanilla frosted cupcakes, these 20 children would have wooped and woohooed. Although I think they would have been surprised. All year, I have been talking to them about eating healthy and what that means. I also told them it's ok to have cookies, candy or a treat; after they ate something that was good for them. I don't believe in abstinence when it comes to sweets; my rule is as long as my kids have had some type of growing food first (thanks Dayna for the great term!), it's fine. My hope is that some of the children I worked with this year actually listened to me.

When I walked in the classroom with my container of cut up vegetables, I wasn't even sure how it would go over. The children stood around the table while I explained to them we were going to make a rainbow of veggies. When I talk to children about nutrition, I often suggest they eat a "rainbow" of fruits and vegetables. This helps explain why we need a little of everything; many of the different colors equate to vitamins.

I used a blue platter for the blue and purple grapes. Making beets or cooking blue potatoes wasn't in the cards that morning. They all helped decide in which order the vegetables were placed. Their enthusiasm was contagious!

I then went around and asked each child which veggies they would like along with some ranch dip. Some wanted all; some only wanted a few. There were 4 tables of 5 and by the time I was serving the second table, the first one was done and asking for more. I asked them to wait patiently until I finished serving everyone.

So here was a room of 5 and 6 year olds inhaling (and I'm not exaggerating) fresh, mostly organic, vegetables. My son even tried the red pepper (but still doesn't like them). As parents, we sometimes think that giving children treats and cupcakes is fun for them. Be assured, these children did not even ask where dessert was that day. In fact, they hounded me for more! This was even after their snack.

I hope this post is inspiring to you. I may not be able to change the world but if I can help just a few people, I'll be happy. Leave a comment if you like this. Thanks!

Moroccan Slow Cooker Chicken recipe with Almond Millet

Now that the cookbook is really coming along, I'm deciding which recipes to include. When I looked at the recipe for Moroccan Chicken, I realized it would do well in the crock pot (or slow cooker; one's just a brand name). In the cookbook, it's made in a pan but I wanted to try a variation to include. So, here it is.

The bottom line was a delicious combination of flavors and very tender chicken. You can use chicken breast but the thighs come out better when cooked with this method. I chose millet because it's very nutritious and different from rice or pasta. The almonds offer a wonderful crunch and flavor to the dish. If you are a vegetarian, omit the chicken and add an extra can of garbanzo beans.

If you never know what to do with leftover tomato paste, check out this tip. Place remaining tomato paste in a small plastic bag and squeeze out most but not all of the air. Make divisions in the bag and place in the freezer. When you need a tablespoon or so, it's easy to break off a part and the paste will defrost in minutes. This is an example of a tip I'll be providing in the cookbook.

Back to the recipe. The night I made this, the children ate the chicken but not the other ingredients. Since they both like cinnamon, I assumed they would like it but of course, assumed wrong. At first, I was disappointed but then realized that at least they ate something sort of different.

A large part of feeding children is just introducing different flavors and textures. Maybe next time they will be more adventurous and try the garbanzo beans (which they normally eat; go figure). After tasting it myself, it's definitely a winner and cookbook-worthy! I hope you'll try it.

Moroccan Slow Cooker Chicken

1 medium onion, diced
1/2 tsp each cumin, coriander, cinnamon and pepper
1-2 garlic cloves, chopped
1 tsp salt
1- 1 1/2 lbs boneless skinless chicken thigh
14 oz can of diced tomatoes
1/2 c water (use the tomato can)
14 oz can of drained, rinsed garbanzo beans
1 Tbl brown sugar
1/4 c raisins
1/3 c chopped, dried apricots
2 Tbl tomato paste

Add the onions first and then the spices, making sure to sprinkle all over. Add garlic and salt.

Add chicken thighs on top.

Add remaining ingredients. Cook on High for 3 hours.

After it's been cooking for a while, give it a stir so the tomato paste is all incorporated. Serve over Almond Millet.

Almond Millet

1 c millet, rinsed
2 1/2 c water
Pinch of salt
2 tsp butter
1/2 c toasted, sliced almonds

In a pot, add millet to water with the salt. Bring to a boil, cover and lower to a simmer. Cook about 25-30 minutes or until all of the water is absorbed. Add butter and almonds and serve.

Easy Yellow Curry Dinner over Quinoa Rice

People may assume I cook everything from scratch but I don't. I like to use tasty sauces as a short cut but get creative with what gets simmered. It's also easy to boost nutrition by adding extra ingredients like quinoa or chopped chard, for example.

Besides eating gluten-free, I am also choosing to eat vegetarian for 5-6 days of the week to force myself to eat more grains, beans, fruits and vegetables. This has been a positive change but also means I have to be more creative with meals.

I keep tofu on hand because my daughter has acquired a taste for it. My son will eat it as well and it's the perfect accompaniment for a simmer sauce since it takes on that flavor. The way to use a simmer sauce is to cook your food in the sauce itself, to give the most taste to each ingredient.

One of my strategies is working in parallel. While the food cooked on the stove, I was chopping. Once the dish started simmering, I prepped the rice and quinoa. I figured both would be done in about 20 minutes and if one was done before the other, that would be ok, too.

The result was a well rounded, really flavorful meal that everyone enjoyed, especially my dear husband. Yellow curry is one of his favorite meals. He also loves jasmine rice. By adding the red quinoa to the rice it maintained the flavor but added a big boost of nutrition. I have to admit, I hadn't thought to do it before but I'm sure I will do it again. Enjoy.

Yellow Curry Tofu

1/2 medium onion, chopped
2 tsp olive oil
1/2 sweet potato, orange or white, chopped (optional; I had one in the pantry to use)
3 carrots, peeled and cut into thick circles
8-10 yellow creamer potatoes (or 3 yukon gold potatoes, chopped in medium pieces)
1 jar yellow curry sauce (I used the World Foods brand)
8 oz firm tofu, cut into cubes

1. Saute onion in olive oil. While that cooks, cut the sweet potato. Add potato to onion and stir.
2. Cut carrots while potato is cooking and add that next.
3. Wash the yellow potatoes and then add to pot. Add entire jar of sauce plus half a jar full of water (place water in jar, place cover on jar, shake and then pour into pot to get all of the extra out).
4. Simmer covered, stirring occasionally, for about 15-20 minutes, or until potato is becoming soft. Add tofu, stir, remove cover and cook another 5 minutes.
5. Serve over red quinoa rice.

Red Quinoa Rice
1 1/2 cups jasmine rice, rinsed with water
4 cups water (use less if you want it stickier)
1/2 cup red quinoa, rinsed

Place all ingredients in a rice cooker and set to cook. If using a pot, bring to a boil, cover and lower to a simmer. Cook about 20 minutes or until all water is absorbed.

Protein Tip: If you want to use chicken breast chunks, cook chicken with onion, remove and add back in for the last 5-10 minutes of cooking. If breast cooks too long, it will become chewy. If you are using chicken thighs, cook that with the vegetables. Cook shrimp the same way you would the chicken breast. If it simmers for a long time, it will also become very chewy.

Kid Tip: If this is too spicy for your children, try removing half of the curry and adding about 1/2 can of coconut milk to mellow it out; save the other half for you. These sauces are flavorful so give it a try. Your children might surprise you. I think mine like it because of the creamy texture. Another good sauce to try is a green curry.

Veggie Tip: Try other vegetables in this curry like peas, cauliflower, red pepper or spinach. Let your children decide which vegetables to put in and if they can help with the prep, even better.

Greek Casserole recipe with a Gluten-Free variation

Yummy Greek Casserole is quick and easy

While trying to come up with quick and easy meals for one of my customers, I envisioned a casserole similar to a Shepherd's Pie but with Greek flavors. I created a base recipe but needed to test it first. My husband even asked where it came from. Uhm, me...

The night I made it we had just gotten back from a trip. I love creating recipes that can be thrown together in 30 to 45 minutes. Even after flying all day, this recipe was still easy enough to make.

You might know that I eat gluten-free. So, instead of making the traditional white sauce with a flour-based roux, I used a cornstarch slurry. Using whole milk and adding a wee bit of butter at the end gave the milk sauce a creamy texture. I didn't miss the flour for a minute. I'll give you both recipes, though, just in case you like the texture of a sauce made from a roux.

Regardless of the gluten, the one tip that I'll give you now that will make a huge impact on the flavor of your dishes is to step away from the stove when you cook ground meat. Heat the pan first and then drop pieces into the pan. Don't break up the meat and don't crowd the pan. Cook until brown on one side, then turn over. Once cooked for a few minutes, begin to break the meat up with the back of the spoon. A simple trick that will do wonders; I promise.

If you don't eat meat, use sautéed mushrooms instead. I have options for everyone.

Let me know how you like it. After seeing the empty bowls tonight, I know the verdict here.

Greek Casserole

1 lb ground meat (beef, lamb, turkey or chicken) or 1-2 cups sautéed mushrooms
2 tsp olive oil
½ onion, chopped
¼ tsp ground pepper
½ tsp each dried oregano and thyme
¼ tsp nutmeg
½ tsp salt
2 garlic cloves minced
2-3 cups of cooked brown or white rice (Tip: cook rice first, then cook the meat and onion)
1 bag frozen chopped spinach, thawed and squeezed dry
½ c Feta cheese, crumbled
2 c white sauce (see recipes below)

1. Sauté ground meat in a large pan until browned and cooked through. Remove and transfer to a bowl.
2. Heat the same pan over medium heat and add olive oil, then onion and seasonings but not the salt. Without stirring very often, cook until golden brown. Add salt and garlic and cook 1 minute. Add ground meat back to pan and cook together for 2-3 minutes.
3. Place the meat and onion mixture into a 13x9 greased pan.
3. Place rice on top of meat, then spinach. Pour white sauce over this and top with the Feta cheese.
4. Bake in a 375ºF oven for about 25-30 minutes or until brown on top and bubbly. Or, bake 20 minutes and then broil 3-5 minutes or until brown.

Optional additions on top of the spinach: Kalamata olives, chopped sun-dried tomatoes or halved cherry tomatoes

White Sauce (made with a roux)
2 Tbl unsalted butter
3 Tbl flour
2 c whole milk
1/2 tsp salt
Sprinkling of pepper, garlic, nutmeg and oregano

To make the roux, in a medium to small sauce pan, over medium to medium-low heat, melt butter. Add flour and whisk.

While that is cooking, heat milk in a glass measuring cup in the microwave until warm (1 minute works well) or on the stove top in a pot. This helps to reduce lumps since the liquid is closer to the temperature of the roux.

After the roux has cooked for 2-4 minutes, slowly add milk to roux, stirring. Add salt, pepper, garlic, nutmeg and oregano. Continue to cook until slightly thickened. You might need to raise the temperature slightly. Taste and adjust seasoning.

Gluten-Free White Sauce (made with a cornstarch slurry)

2 c whole milk
2 Tbl cornstarch mixed with 2 Tbl cold water
1/2 tsp salt
Sprinkling of pepper, garlic, nutmeg and oregano
1/2 Tbl unsalted butter

Heat milk in a medium sauce pan until just beginning to simmer/scald; look for tiny bubbles on the edges.

Whisk in the cornstarch slurry and seasonings. Cook for about 3 minutes or until thickened. Add butter and stir until melted. Taste and adjust seasoning.

Gluten-Free Biscotti

This is often how things work with me. I decide at some point that I want something. Pizza, cookies, a madeleine...and since I'm eating a gluten-free diet, I can't always go to the store to buy it. Or, maybe I can but it's not always good.

So it was, that day, when I really wanted a good biscotti. Believe it or not, I've never even made them, even with gluten! The next part of the journey began with finding the right recipe.

I wasn't in the mood for lemon pecan or orange walnut. I didn't want chocolate either. Cinnamon almond was coming to mind so that's what I decided to try to create. I used this recipe from one of my favorite bloggers, gluten-free girl, and made a few changes, including using less sugar.

The real test was in serving these little delightful treats to my non-gluten free friends. All were pleasantly surprised when I told them my little secret.

I hope you try it and know you'll like it!

Gluten-Free Cinnamon Almond Biscotti

1/2 c almond flour
1/4 c sorghum flour
1/4 c tapioca flour
1/4 c potato starch
1/4 c white rice flour
2 tsp baking powder
1 tsp xanthan gum
1/4 tsp salt
1 tsp cinnamon

8 Tbl (1 stick) unsalted butter, softened
3/4 c sugar (I used 1/2 c brown sugar and 1/4 c brown rice syrup)
2 large eggs
1/2 c sliced almonds, not toasted

1. Preheat the oven to 350°F. Place a piece of parchment paper or a Silpat on a baking sheet.

2. Add the dry ingredients into a bowl (flours, baking powder, salt, xanthan gum, and cinnamon). Using a whisk, mix until well blended. If necessary, use your fingers to break up any big pieces of almond flour or baking powder.

3. Put the butter in a stand mixer. Using the paddle attachment, beat the butter for about a minute and then pour in the sugar. Cream the butter and sugar together until the batter is smooth, about 3 minutes. Add the eggs one at a time until the mixture is fluffy.

4. With the mixture on low, add the dry ingredients in 3 batches. Turn the speed to medium and mix for 1 minute. This helps to "gel" the xanthan gum and hold the dough together. Lower the speed and add the almonds until just mixed.

5. The dough will be sticky. You can either use an ice cream scoop to place the dough on the baking sheet in two long rows or use a greased spatula. Pat down and form each into it's own long log with a spatula. It should be a little flat as well. And yes, it will be sticky.

6. Bake the biscotti for 16-18 minutes, turning around once. Bake until golden and somewhat firm, but still somewhat soft, pushing the top center of the cookie. This is the best way to tell whether it is done. Once done, take the baking sheet out of the oven and allow the biscotti to cool for 10 minutes. Carefully, move them to a cooling rack and leave for at least 30 minutes to firm up.

7. When the biscotti are entirely cool to the touch, place one log on a cutting board. With a serrated knife, cut consistent slices, about 1/2" wide, depending upon how you like your cookies. Move them back onto the baking sheet, bottom side down and repeat with the other log.

8. Heat oven to 350°F again. Once oven is hot, place biscotti back into oven. Bake until they are browned and crunchy, about 16-20 minutes.

Cool them entirely before attempting to eat. Ok, try one if you are drooling but they are better once cooled! Store in an airtight container.

Makes 2-3 dozen biscotti.

Pasta alla Norma (pasta with eggplant)

My version of Pasta alla Norma

We recently visited Sicily for the first time and I was happy to find a dish I had never heard of before, Pasta alla Norma. I don't think I would have ordered it except I saw it on every menu and got curious. I was pleasantly surprised to find this dish delicious whether with pasta or even with pizza. And in case you are wondering why I was eating pizza and pasta, the European gluten does not seem to affect me the same way as it does in the US; I might have to move!

Eggplants, which are prevalent in Sicily, are used in dishes like caponata and pasta. Pasta alla Norma is a dish you can find almost any where there but was originated from Catania, a city on the eastern coast of the island. Nino Martoglio, an Italian writer and poet, was so enthusiastic with this dish that he compared it with the awe of the opera Norma, written by catanese composer Vincenzo Bellini. If you like eggplant parmesan, you might say the same thing.

The recipes I found have three basic elements:
1) Saute or roast eggplant until soft and sweet
2) Cook the tomato sauce, then add the eggplant
3) Add the sauce and cheese to the pasta.

If you don't wish to make the sauce from scratch, use your favorite pre-made variety. It's the combination of the flavors that really make the difference. I would also suggest making a double batch of the sauce and using half for this dish and half for later.

For a gluten-free version, just switch your pasta to gluten-free.

You can also make Pizza alla Norma by adding fried eggplant to your pizza along with some extra sharp cheese.

So, either way, make a batch, open a robust red wine, sit back and enjoy.

Pasta alla Norma
Serves 4

2 eggplants, peeled and cubed
2-4 Tbl olive oil
2 cloves of garlic, minced
1 large can diced tomatoes in juice
1 Tbl tomato paste
1 tsp salt
1/4 tsp ground pepper
1 tsp sugar
2 Tbl chopped basil leaves
12 oz pasta like penne or fusuli
Grated hard ricotta salada cheese (not ricotta) or parmesan or peccorino cheese

1. Fry eggplant in a saute pan in 1 Tbl olive oil until brown on each side. Do this in two batches. Alternatively, roast eggplant in the oven. Place eggplant coated in olive oil on a baking sheet in the oven at 400ºF for about 20 minutes. Once cooked, put eggplant aside.

2. In a medium pot, add 1 Tbl oil. Add garlic and cook for 2 minutes. Add tomato, paste, salt, pepper, and sugar. Cook for 30 minutes, simmering, stirring occasionally. Add basil and eggplant at the very end. Cook 3 more minutes.

3. While the sauce is simmering, cook pasta according to directions. Always save 1/2 c pasta water in case the sauce is too thick to help loosen it up. You may only need 1-2 Tbl of water but it's better to have more on hand.

4. Serve pasta with sauce and top with cheese. If sauce is very thick, see step 3.

Surviving travel with your family

When you travel with children, especially between time zones, you might have to make adjustments to your routine. After taking a couple of trips with my young kids, I've learned a few things that hopefully can help you.

Get Them on The Time Zone ASAP
When the kids were very young and we traveled to a destination with a 7 hour or more time zone difference, we found ourselves up at 2am, playing trains and legos. As they got older, we learned the importance of the time zone adjustment. One way to do this is to schedule an early flight. Although a 6am flight may seem ridiculous, waking our kids up at 4am was the beginning of the adjustment.

On a red-eye flight, try to make sure they sleep. We always bring pajamas as well as their "stufties" (stuffed animals). This along with a blanket and pillow helps a lot. When we arrive at our location, keeping them awake is key. This last time we all had to take an afternoon nap which only lasted 2 hours but was necessary. Then, instead of an 8pm bedtime, we tried 11pm. This seemed to work well. Within a few days, we were all functioning rather well.

Keep Expectations Within Reason
When you have young children (under 6), it's not the best strategy to see 3 tourist attractions in one day. If your kids are cranky and uncooperative, especially if they are a bit jet lagged, you won't be having any fun either. If you traveled before you had kids (when you were younger and had more energy), it's going to be much different now.

It would be a good idea to not over schedule and even have some down time or days. It's important to find a park or an open space where children can run around and get out their "crazies".

For Food, Adopt "Travel Rules"
Although at home, we are very strict about making sure they eat vegetables, not eating too many sweets and not drinking soda, when we travel, we are much more relaxed. When you are eating out 3 meals a day, it's not that easy to keep up the same standards. You know your children best. I have found as they get older, it's easier to stick to some of the rules but some times, you have to be flexible.

Although normally I would insist my daughter eat vegetables every day, she survived on a lot of pasta and butter this past trip. As her parent, I know when I can push her and when I can't. Instead of getting into a battle with her (which I know I would not win), we compromised by saying she had to eat her regular food when she got home, like carrots, broccoli, lettuce, apples and strawberries. After making the connection with how food can affect how you feel, especially when you are in the bathroom (hopefully that's not TMI), she agreed as well. She's already back to her routine.

When we see that glass-eyed, glazed-over look kids get when they are tired, we really change the rules . Last year, when we arrived at a restaurant and my son fell asleep at the table, I yelled to my husband like the way a doctor would to a nurse in the ER “Honey, order him a Coke!”

Although my husband drinks it, our children don’t get a lot of soda, unless it’s on a trip or a special occasion. I watched my son, drinking soda through a straw out of the corner of his mouth, come alive like a dehydrated flower that has been watered for the first time in days. Within minutes, he was awake.

Don't Forget to Have Fun
As I had said, a successful trip has much to do with the expectations. If I expect my children to behave as they do at home or eat vegetables with every meal…well, I might not have such a good time.

I let all of that go. As long as they had some fruit each day and ate a meal before gelato, I just didn’t care. On our trip, they ate lots of bread and drank juice and soda. Instead of negotiating, I just said “Ok”. The combination of letting my standards go a little and keeping my expectations below the norm led to a very satisfying vacation which will be carved in my memory as a pleasant experience.

Although my daughter's meal might have been pasta and butter,

we were able to enjoy some delicious food