coconut chicken nuggets

“YUM!”  That will be the unanimous response from the family once you make these tasty chicken nuggets!  We got this gem of a recipe from Health Bent (a new favorite of ours!).  This recipe is super easy, family-friendly (even your pickiest little eater will munch away) and quick to come together.  Pair it with their Curry Mustard Sauce for more yumminess!

We modified the curry mustard sauce to be a little more kid-friendly for our two little nuggets.

1 pound organic ground chicken

1 egg yolk

1 teaspoon onion powder

1/4 teaspoon garlic powder

1/4 cup + 1/2 cup almond flour

1/2 cup dessicated coconut*

1/2 cup coconut oil

salt & pepper, to taste

1.)  In a bowl, combine 1/4 cup almond flour, 1/2 cup dessicated coconut and salt & pepper.  Mix it with your hands.  In a seperate bowl, combine the ground chicken, 1/2 cup almond flour, onion and garlic powders, egg yolk and salt & pepper.  Mix with your hands until everything has been incorporated.

2.)  In a saute pan, melt the coconut oil on medium heat.

3.)  Take about 2 Tablespoons worth of chicken mixture and in the palm of your hand, roll it in a ball.  Drop it in the almond/coconut mixture and roll around until completely coated.  Repeat with the rest of the chicken.  Place in the saute pan and cook on each side until nice and brown.

Curry Mustard Sauce

1/4 cup mayonnaise

1-2 teaspoons mustard

couple dashes of curry powder

Stir all ingredients together and add more mustard and curry powder as desired.

* Dessicated coconut is dried, finely shredded, unsweetened meat of the coconut.  It's the perfect size to replicate a bread crumb. 

spaghetti casserole

Remember casseroles of the past… based from a can of soup and processed ingredients? This dish is fresh, updated comfort food with a family-friendly, healthy twist!  It’s loaded with veggies, protein and good carbs!   Tomatoes, onion, bell pepper, garlic & ground beef top creamy Parmesan noodles.  If you want to make it vegetarian, omit the beef (you can replace with soy crumbles or sauté a cup of veggies).  

Most kids love spaghetti!  And almost every Mom (like me), loves a dinner recipe that is both delicious & nutritious (and makes enough for two nights… a definite bonus!).  This spaghetti casserole fits the dinner bill and will quickly become a family favorite.  Move on over processed casseroles and say hello to fresh, healthy and easier versions!

8-ounce box of wheat, vegetable or regular spaghetti noodles

1/3 cup Parmesan cheese

1 egg, beaten

1 Tablespoon olive oil

2 cups cottage cheese

1 pound ground beef

1 onion, chopped

1 bell pepper, chopped

1 garlic clove, minced

1 14.5-ounce can diced tomatoes

1 6-ounce can tomato paste

1 teaspoon Italian seasoning

1 teaspoon sugar

1 1/2 cups mozzarella cheese

1.)  Cook spaghetti according to package directions.  Toss spaghetti with Parmesan cheese, egg and olive oil.  Evenly place in a lightly greased (with olive oil) 13x9 glass baking dish.

2.)  Evenly spread cottage cheese over spaghetti mixture.

3.)  In a large skillet, cook ground beef, onion, bell pepper and garlic over medium to medium-high heat until beef is thoroughly cooked and vegetables are tender.

4.)  Stir in diced tomatoes, tomato paste, Italian seasoning and sugar.  Cook until thoroughly heated.

5.)  Evenly spoon over cottage cheese.  Evenly spread mozzarella cheese over dish.

6.)  Bake at 350 degrees for 25-30 minutes.

What dinner dish would you like to see updated with a fresh, healthier twist?

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jamaican jerk chicken

Your family will catch island fever with this Caribbean rub! The blend of thyme, a little cayenne and garlic provides plenty of flavor. To  omit all heat, skip the black & cayenne pepper - the kiddies will love the flavor without spice.

Pair with our oven-baked sweet potato fries!  {click here for the recipe!}

1 1/2 pounds organic/free-range, skinless chicken
1/2 small sweet onion (Vidalia, Maui, Walla Walla), chopped
1 scallions, chopped
1 garlic clove, chopped
1/4 teaspoon black pepper
1/2 teaspoon thyme
1/8 teaspoon cinnamon
1/8 teaspoon cloves
1/8 teaspoon nutmeg
1/8 teaspoon cayenne pepper
1/4 cup soy sauce
2 Tablespoons olive oil

(1.) In a food processor (or blender), combine all ingredients except the chicken. Pulse until combined.
(2.) Place the chicken breasts in a glass bowl and top with the jerk mixture. Make sure the chicken is completely coated with the seasoning. Cover with plastic wrap and marinate overnight or for several hours.
(3.) Heat a heavy 10-12 inch skillet over medium-high heat. Add 1 Tablespoon olive oil and arrange the chicken breasts in the pan and sauté for 5-10 minutes on each side until chicken is thoroughly cooked. To grill: place over medium heat until the chicken is cooked through, 8-10 minutes, turning once.

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quesadillas

Quesadilla night at our house could also be called, “clean-out-your-refrigerator-quesadillas”!    These savory tortilla bites are so versatile and a great way to use up a hodgepodge assortment of ingredients on hand (or better yet, fresh vegetables from your garden!). Cheese is the unifying factor… choose one that compliments your ingredients.



2 cups Monterey Jack cheese, grated (or cheese of your choice)
flour or corn tortillas
Optional Mix-Ins (make sure the ingredients are cut into small pieces):
Chiles
Avacados
Corn
Tomatoes
Black beans
Zucchini
Red onion
Spinach
Scallions
Caramelized onions
Tomatillos
Grilled chicken, cut into thin strips
 

1. To fry the quesadillas:  Heat a cast iron skillet to medium heat.  Lightly grease with oil.  Place a tortilla in the skillet and cook for 10-15 seconds on each side; until air pockets begin to form.  Evenly spread on the cheese and lightly top with any additional ingredients.  Reduce the heat to low.  When cheese begins to melt, fold the tortilla in half, remove from pan and cut into wedges.
2. To bake the quesadillas:  Preheat the oven to 400 degrees.  Place the tortillas on a baking sheet.  Spread the ingredients on the tortilla.  Add a layer of cheese.  Top with an additional tortilla; pressing down gently to make the filling adhere.  Bake until the cheese is melted, about 5-7 minutes.  Cut the quesadilla into wedges and serve. 
3. Serve with salsa and sour cream

grilled chicken w/ a coconut lime marinade

Think tropical, flavorful and delectable with this chicken dish! The sauce is a blend of sprightly lime, creamy coconut and spicy ginger. It all delicately comes together for a dish the whole family will love!

Serve the chicken with couscous or steamed rice.

2 pounds skinless chicken breasts, cut into thin strips
1 14-ounce can coconut milk
1 ½ - 2 Tablespoons ginger, peeled & minced
1 Tablespoon soy sauce
2 garlic cloves, minced
1 teaspoon curry powder
1 Tablespoon sugar
Zest and juice of 1 lime
½ teaspoon kosher salt


1. In a bowl, whisk together the coconut milk, ginger, soy sauce, garlic, curry powder, sugar, lime zest, lime juice and salt.
2. Add the chicken and coat evenly. Refrigerate and marinate for 1-2 hours.
3. Place the chicken skewers on a preheated grill rack. Grill, turning once, until the chicken is cooked through, about 4-5 minutes on each side.
4. Place the chicken on a platter and serve immediately.

peanut butter noodles

These nutty noodles have it all- sweet, savory, crunchy and creamy. They are made with kids favorite ingredients (peanut butter & noodles!) and are super easy to prepare.

Substitute the veggies with your family’s favorites (shredded carrots or cucumber)!  Top the noodles with chopped peanuts or toasted sesame seeds. 

1 pound soba or spaghetti noodles
1 cup bean sprouts
1 cup snow peas, tips removed & cut in half on a diagonal
1 cup red bell pepper, juliened into ultra-thin strips

1 cup natural peanut butter
1/4 cup sesame oil or olive oil
1/4 cup rice wine vinegar
1/4 cup water
juice of 1 lime
3 Tablespoons brown sugar
3 Tablespoons soy sauce
2 teaspoons fresh ginger, grated
1 garlic clove, minced
red pepper flakes, to taste

1.)  Cook the noodles according to package directions.
2.)  While the pasta is cooking, place the peanut butter, sesame oil, rice wine vinegar, water lime juice, brown sugar, soy sauce, ginger and garlic in a food processor.  Pulse until thoroughly blended.  Add pepper flakes.
3.)  Drain the pasta and rinse quickly with cold water.  Shake off all excess water.
4.)  Place the pasta in a large bowl.  Add the bean sprouts, snow peas, red pepper and three-fourths of the peanut sauce.  Toss until combined.  Taste for additional sauce or seasonings.  Serve warm or cold


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mini meat loaves

These little loaves are packed full of protein, vegetables and deliciousness!  They are super easy to prepare and are a hit with everyone in the family!  Feel free to use either ground chicken, turkey or beef.  Pair with your favorite side and mashed potatoes for a family favorite meal!

1 pound ground chicken, turkey or beef

1 egg, lightly beaten

1/2 cup oats

1 shallot, finely sliced

1/2 cup organic carrots, peeled & grated

1/2 cup organic red bell peppers, finely chopped

1/2 cup shiitake mushrooms, finely chopped

1/4 cup organic chives, chopped

1/2 cup cheddar cheese, grated

1 Tablespoon worcestershire sauce

1/4 teaspoon sea salt

freshly ground pepper

1/2 cup cheddar cheese, grated

1. Preheat oven to 375 degrees.
2. Lightly grease mini muffin tins with olive oil.
3. Mix all of the ingredients together. 
4. Fill each muffin tin until leveled with the pan.  Level each tin with a fork.
5. Bake for 18-20 minutes.  Turn oven off.
6. Remove from oven and top each meatloaf with 1 teaspoon cheese. 
7. Place back in oven for one minute (to melt the cheese).

Makes approximately 30 mini meatloaves

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turkey burgers

First Lady, Michelle Obama, has started a great campaign called, Let's Move!  She states, "This isn’t just a policy issue for me. This is a passion. This is my mission. I am determined to work with folks across this country to change the way a generation of kids thinks about food, nutrition and physical activity"! 

We love this campaign and we love the turkey burger recipe from the White House Executive Chef.  It's healthy & absolutely delicious.  It has a light texture with a subtle lemon & herb flavor.  It's going in the dinner repertoire and is definitely company-worthy. 

turkey burger recipe:
1 pound ground turkey
1/4 cup panko crumbs (*we added an additional Tablespoon*)
1 egg white (*we used a whole egg*)
2 Tablespoons minced scallions
1 garlic clove, minced
2 Tablespoons soy sauce
2 Tablespoons fresh parsley, chopped
Zest & juice of 1 lemon
1 Tablespoon of canola oil

(1.)  In a large bowl, blend ground turkey with panko, egg white, scallions, garlic, soy sauce, parsley, lemon zest and juice.  Shape into 4 equal patties (*we made 6 patties out of this recipe*).
(2.)  Heat canola oil in a large nonstick skillet over medium heat.  Cook turkey patties for about 5-7 minutes on each side or until cooked through.

These would be delicious topped with cheese, sliced tomato and/or avocado.


To check out more of the Mom-in-Chief's great campaign and to get tips on everything from nutrition, diet, exercise and improving school lunches, visit http://www.letsmove.gov/

healthy turkey sloppy joes

turkey sloppy joes… kid-tested, mom-approved!  these messy, but so delicious, burgers are a great & easy way to get lycopene & protein in your family!  don’t forget the napkins :)

2 pounds ground turkey

1 onion, chopped

1 garlic clove, minced

1 cup tomato sauce

1 6-ounce can tomato paste

1/2 cup ketchup

2 Tablespoons brown sugar

1/4 teaspoon dried mustard

2 Tablespoons soy sauce

1 Tablespoon worcestershire sauce

(1.)  In a skillet cook turkey, onion & garlic over medium-high heat until the turkey is completely cooked.  With spoon, break turkey down into crumbles. 

(2.)  Stir in tomato sauce, tomato paste, ketchup, brown sugar, dried mustard, soy sauce and worcestershire sauce. 
(3.)  Reduce heat to medium-low and cook for 20 minutes stirring occasionally.
(4.)  Serve on toasted whole wheat or onion buns and top with either cheddar cheese, montery jack cheese, pickles, lettuce, tomatoes, grilled onions and/or peppers.


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pasta fagioli soup

Happy Meatless Monday!  Warm up with this souper duper recipe- pasta fagioli!  It’s hearty, healthy and so tasty {extra cheese for the kiddies, please}!   This soup has a whole bunch of kale in it… kale is a nutritional powerhouse.  It’s in the cabbage family & loaded with Vitamins A, C, folic acid, calcium and iron!

3 Tablespoons olive oil,

1 onion, diced

3 cloves garlic, chopped

1 14.5-ounce can of diced tomatoes (with basil, garlic & oregano)

2 14.5 cans vegetable or chicken broth

3 cups of water

2 cups small pasta (shells, rigatoni)

1 teaspoon Italian seasoning

1 bunch fresh kale, tough stems discarded, chopped into 1/4-inch slices

2 cans small white beans, drained & rinsed

2 Tablespoons tomato paste

1/2 teaspoon salt, additional to taste

1/4 teaspoon pepper

Grated Parmesan for serving

1.)  Heat oil in a large pot over medium heat.  Add onion and cook for 5 minutes.  Add garlic; cook 1 minute.

2.)  Stir in tomatoes, broth and 3 cups of water.  Bring to a simmer over high heat.  Add pasta and Italian seasoning.  Cook, stirring for 5 minutes.

3.)  Stir in kale; cook 5 minutes more.  Reduce heat to medium and stir in beans, tomato paste, salt and pepper.  Heat through.

4.)  Ladle into bowls; garnish with Parmesan cheese.


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recipe adapted & photo courtesy of Family Circle

curried pumpkin soup

This savory & creamy soup has a little curry heat and a little hint of sweetness... it's the perfect addition to any autumn meal!


1 large onion, finely chopped
1 cup celery chopped
2 cloves garlic, minced
3 Tablespoons butter
1 – 29 oz. can pumpkin puree
4 cups vegetable (or chicken) broth
1 cup water *
2-3 teaspoons curry
3 Tablespoons brown sugar
1/2 teaspoon cumin
1/4 teaspoon pepper
1 teaspoon salt
2 dashes nutmeg
1/4 teaspoon thyme
1/4 cup of heavy cream or milk


(1.)  Heat the butter in a large saucepan over medium heat. Add the onion, celery and garlic. Cook until the onion is translucent, about 10 minutes.


(2.)  Add the pumpkin puree, vegetable broth, water, curry, brown sugar, cumin, pepper, salt and nutmeg (everything else but the thyme). Reduce the heat to moderately low and simmer for 30 minutes, stirring occasionally.
(3.)  Transfer the vegetable soup to a blender (working in batches) and puree until smooth. Add the thyme and cream.  Taste for additional seasoning.
(4.)  Ladle the soup into bowls and serve.

* May need to thin out the soup with additional water (especially when re-heating).

black bean & goat cheese quesadillas

This delicious quesadilla is vegetarian-friendly and kid-approved! We got the recipe from Fine Cooking and made two small modifications - we reduced the level of spice for the little ones and added spinach for color & extra nutrition!


3 Tbs. olive oil
1 small yellow onion, finely chopped
15-1/2-oz. can black beans, rinsed and drained
1/2 teaspoon ground cumin
1/2 teasspoon chili powder
Kosher salt and freshly ground black pepper
1 1/2 cups spinach, packed
1/2 cup chopped fresh cilantro
2 tsp. fresh lime juice; more to taste
3 to 4 oz. fresh goat cheese, crumbled
1 large or 2 small ripe avocados, pitted and peeled
6 flour tortillas, 8 inches across


(1.) In a medium skillet, heat 2 Tbs. of the oil over medium heat until hot but not smoking. Add the onion and sauté, stirring, until it softens, about 5 minutes.
(2.) Add the beans, cumin, chili powder, and 1/2 cup water and cook, stirring occasionally, until almost all the water has evaporated, 5 to 7 minutes. Take the pan off the heat. With the back of a fork, break up the beans to make a chunky mash. Stir in the spinach and half of the cilantro and season with salt and pepper.
(3.) In a small bowl, combine the avocado, lime juice, and remaining cilantro and use a potato masher or the back of a fork to mash into a chunky paste. Season to taste with salt and pepper; add more lime juice if you like.
(4.) Spread the black bean mixture evenly over three of the tortillas. Scatter the goat cheese over the beans and cover with the remaining tortillas. Lightly coat a large heavy skillet or griddle with oil (about 1 tsp.) and heat over medium heat. Set one of the quesadillas in the skillet and cook until lightly browned, about 2 minutes. Flip the quesadilla over and brown on the other side for another 1-1/2 minutes. Remove from the pan, cook the remaining quesadillas (add more oil to the pan each time) and cut each into eight wedges. Serve each wedge with a dollop of the guacamole.

fish & garbanzo bean burgers

We found this super tasty recipe from eco child's play! We made two small modifications: we used cannellini beans instead of garbanzo beans & halibut in place of tilapia {only because that's what we had at home}.  The recipe is very adaptable, so use what you have!

1 pound of tilapia
1/2 teaspoon of salt
pepper, to taste
1 cup canned white beans
1/2 cup fresh parsley, chopped
1/4 cup bread crumbs
1 egg, beaten
whole grain buns
lettuce
tomato slices
tarter sauce

1.) preheat oven to 375.
2.) lightly grease baking pan with olive oil. season fish with salt & pepper. bake until flaky 7-10 minutes. remove fish from oven. leave oven on.
3.) in a food processor, puree beans, parsley, 1/4 tsp salt and bread crumbs. process for one minute. place bean mixture into a large bowl and add egg. crumble in the fish. gently mix until incorporated. form into 8 patties.
4.) lightly grease an ovenproof skillet and put over medium heat. cook until brown one side, about 5 minutes. flip cakes carefully and place in oven for 5 minutes. serve on buns with lettuce, tomato and tarter sauce.

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photo courtesy of Parenting.com

sweet pea soup

A taste of the spring season that little ones and adults will both love! This delicately sweet soup has a vibrant green color with a fresh flavor.

5 cups peas

2 shallots, chopped fine

2 Tabelspoons butter

3 cups chicken or vegetable broth

1/3 cup heavy cream

salt

pepper

1.) In a soup pot over medium heat, melt the butter. Add the shallots and cook, stirring occasionally until soft and translucent, about 5-7 minutes.

2.) Add the peas and the broth. Simmer for 25 minutes.

3.) In batches, transfer the soup to a blender and blend until completely pureed.

4.) Stir in the cream. Season with salt and pepper.

5.) Serve the soup hot or chilled.

Preparation Time: 10 minutes

Cooking Time: 40 minutes

Serves: 4