So many children (and adults) refuse to eat raw veggies unless they are dipping them in Ranch Dressing. Here is the healthiest Ranch Dressing recipe that I can find. We have actually used it on occasion for my meal delivery service and it has been a success.

Ranch Dressing Ingredients:
4 cloves garlic
2 cups mayonnaise (use organic and preferably olive oil or canola based mayo)
1/2 to 2/3 cup plain yogurt (use goat or sheep yogurt if intolerant to cow dairy)
4 tablespoons minced flat-leaf parsley leaves
4 tablespoons minced fresh chives
2 scallion, trimmed and thinly sliced
2 teaspoon white wine vinegar
Lemon juice, to taste

Puree together and chill.

Most people know that pasta is not the healthiest food.  And whole grain pastas tend to be inflammatory for a lot of people. I generally use brown rice pasta because it is easy to find at the stores, but I wanted to explore more gluten-free pasta options.  I decided to do some taste testing of gluten-free pastas with the neighborhood kids and here are my results:

1. 1st PLACE: Quinoa Pasta, texture was great and quick to cook!  Quinoa is a healthy grain that naturally is a complete protein.  This is the perfect pasta or grain to use in vegetarian dishes.
2. 2nd PLACE: Corn Pasta, texture was good and fairly easy to cook!
3. 3rd PLACE: Brown Rice Pasta, texture gets a little gummy and sticky.

Tomato soup is usually packed with sodium and preservatives.  This recipe is pure and natural with only 5 healthy ingredients.  It’s a sure winner for adults and children.

Ingredients for 4 servings:

Kids and adults love pancakes, but they are usually filled with processed ingredients and are carb-laden.  This gluten-free recipe is easy to make, low in sugar, and packed with protein and fiber.  Feel free to play around with the recipe because it is very forgiving.  I make large batches of these pancakes for my kids and store the leftovers in the fridge,  You can serve them as cold snacks or toast them for a hot breakfast.

• 3 cups gluten free pancake mix (make sure it is made from a quality flour, like brown rice or buckwheat, and low in sugar…I like Trader Joe’s brand)
• 2 eggs
• 1/4 cup olive oil
• 1-2 cups frozen blueberries
• 1/2 cup rolled oats
• 2-3 Tbsp ground flax meal
• 2 scoops high quality whey protein
• 1/4 – 1/2 cup of chopped raw nuts (optional)
• 1/4 cup hemp seeds (optional)
• Water – as much needed for pancake consistency

Mix all ingredients in a large bowel and scoop out spoonfuls in a large pan or skillet heated to about 375.

Yields 30-40 mini pancakes.

Quinoa is one of my favorite grains because it naturally contains complete protein (which is ideal for a healthy vegetarian diet) and it is gluten free.  Make one batch of quinoa and you can have two yummy dishes, a quinoa pilaf for dinner and quinoa hot cereal for breakfast).  By the way, this quinoa pilaf recipe tastes delicious with the salmon florentine recipe that was posted on my last newsletter, Quiz: Rate Your Metabolism.  Both recipes are adapted to be gluten, cow dairy, and soy free.

QUINOA PILAF WITH PINE NUTS

INGREDIENTS

• 1/2 cup quinoa
• 1 cup low-sodium chicken broth
• 2 teaspoons olive oil
• 1/2 large onion, chopped
• 2 tablespoons pine nuts, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
• 2 tablespoons fresh parsley, chopped

PREPARATION

1. Bring quinoa and broth to a boil in a medium saucepan. Reduce heat to low; cover; simmer until quinoa absorbs liquid, about 15 minutes. Heat oil in a large skillet over medium-high heat. Add onion; cook, stirring occasionally, until onion begins to brown, about 6 minutes. When quinoa is done, fluff with a fork and transfer to a serving bowl. Stir in onion, pine nuts and parsley. Season with salt and pepper.

CREAMY QUINOA HOT CEREAL

INGREDIENTS

• 1 cup of cooked quinoa
• 1/4 – 1/2 cup of milk (I’ve found that 1/2 unsweetened almond milk and 1/2 coconut milk taste the best)
• 1/2 tsp cinnamon
• Use stevia as needed for sweetness

PREPARATION

1. Mix cooked quinoa, milk, and cinnamon in a bowl and microwave for 1-2 minutes or cook slowly on a stove top.  Sweeten to taste with stevia.  Add hemp seeds and berries for a complete breakfast.

Finding healthy kid’s snacks that they actually enjoy is a tough task!  Recently I was interviewed by the Santa Barbara Newspress about Healthy Kid’s Snacks and I shared all my favorite recipes and tips.  Take a look – it’s a great article. Betsy – Feature Newspaper Article

Healthy Cookie Recipe that Your Children Will Love!

3 bananas
1/3 c. oil
1. cup chopped dates  – put spray oil on the knife to keep the dates from sticking to the knife
1/2 chopped walnuts
2 c. oats
1 tsp. vanilla
1/2 tsp. salt
1/4 c. wheat germ, optional

Mash bananas, add dates and oil and beat with a fork.  Add rest of ingredients. Mix lightly and let stand for a few minutes so the oatmeal can absorb the liquids.  Drop on ungreased cookie sheet. Bake at 350 for 15-20 minutes.

Betsy Markle RD & Owners of Sunshine Wellness

A friend of mine always brings this appetizer to parties and everyone loves it!   This ceviche recipe is super healthy and easy to make.  Thanks Betsy for sharing your recipe!

1 lb Shrimp, steamed, shelled, chopped (I buy extra large cooked frozen shrimp and defrost them in a collander under warm running water)

OR 1 lb super fresh Halibut, chopped

juice of 6 large lemons (meyer if possible)

juice of 6 limes

1 bunch cilantro, chopped

1/2 bunch green onions, chopped

2 large tomatoes (heirloom if possible)

2 ripe (but not super soft) avocados, chopped

1 serrano chile, finely chopped (for more spice, add another serrano)

4 tblsp cold-pressed extra virgin olive oil

sea salt to taste (I am heavy on the salt to bring out the flavors)

Combine all above, stir thoroughly, cover, and let it soak in the fridge for 3 hours.  Drain and serve with tortilla chips or on a bed of dressed greens.

A client of mine made this granola recipe as Xmas presents for all her friends and said that they are begging for more. Typical granola recipes are filled with sugar!  I like this one because it is SIMPLE to make and it contains minimal sugar in comparison to store bought brands.  The main ingredients are nuts and seeds so it is packed with protein.  If you are scared of the fat and calories in nuts, you should read Going Nuts: studies show that people who eat nuts regularly tend to be thinner people.

Ingredients:

• 1 cup rolled oats (use gluten free oats if Celiac patient)
• 4.5 cups raw nuts & seeds (use a variety of choice/preferably organic)
• 1/2 – 1 cup of dried fruit of your choice (cranberries or raisins)
• Cinnamon (to taste)
• Sea salt (to taste)
• Raw Agave

Directions: Preheat oven to 400. Combine oats, nuts, and cinnamon in a bowl.  Add just enough agave to form oat mixture into small clusters. Bake until toasted and slightly brown.  Cool, add dried fruit, and portion out into 1/4 – 1/3 portions. It’s a perfect snack served with yogurt (Greek, goat, sheep, or buffalo).

Written by Betsy Markle, Registered Dietitian & Owner of Sunshine Wellness

This is a great, healthier take on a classic Cuban dish substituting ground turkey for ground beef and ground pork, and adding more vegetables.

1/4 cup extra virgin olive oil
2 med. onions chopped
3 green peppers chopped ( use a combo of red, green and yellow, (looks pretty)
3 garlic cloves pressed or finely minced

2pounds ground turkey (preferably organic and hormone free)

1 cup raisins
1 cup pitted green olives
1 tablespoon capers (not necessary, but very Cuban with them)
1 teaspoon paprika
1 6 oz. can tomato paste (make with one then add another if you like it more tomatoey-more saucy)
1 cup water (add more water if necessary -especially if using 2 cans paste)
1/2 cup dry sherry wine

In large skillet heat oil and saute onions, garlic, and peppers.

In another skillet brown meat.
Then mix vegetables with meat. Add all the other ingredients and cover -simmer low for approx. 20 minutes.

This dish is delicious and hearty when served over brown rice!

Jamie Creason

Bean & Butternut Tacos with Green Salsa

 This delicious taco recipe is not only inspired by winter flavors- it’s also vegetarian and loaded with nutrients. Butternut squash has a ton of Vitamin A, Vitamin C, and cancer-fighting phytonutrients. The beans will provide fiber and minerals, and cabbage is a wonderful source of Vitamin K. Try out the Green Salsa recipe if you have time, or keep it simple and use a premade version.

Ingredients:
4 cups diced (1/2-inch) peeled butternut squash
3-4 small dried red chiles
2 cloves garlic, unpeeled, smashed and left whole
1 tablespoon extra-virgin olive oil
3/4 teaspoon dried oregano, preferably Mexican, divided
1/2 teaspoon salt, divided
1/4 teaspoon cumin seeds, plus ½ teaspoon ground cumin seeds
2 cups cooked pinto beans, drained
1/2 teaspoon chili powder
Freshly ground pepper to taste
8 6-inch corn tortillas
1/2 cup fresh cilantro leaves
1/2 cup finely shredded and chopped red or green cabbage
8 teaspoons crumbled queso fresco or feta cheese

Green Salsa:
8 ounces tomatillos
2 cloves garlic, unpeeled
1 jalapeño pepper
1/4 cup sliced white onion
1/2 ripe avocado, diced
3 tablespoons chopped fresh cilantro
1/4 teaspoon salt
Freshly ground pepper to taste

Preparation:
1.   To prepare salsa: Bring a pot of water to a boil. Remove husks from tomatillos and rinse well. Cook the tomatillos in the boiling water until soft, 5 to 8 minutes. Drain and set aside.
2.   Toast garlic cloves, jalapeño and onion in a dry medium skillet over medium heat, turning occasionally, until browned, fragrant and soft, 5 to 7 minutes.
3.   When cool enough to handle, peel the garlic. Remove the jalapeño stem and remove seeds if desired. Combine the tomatillos, garlic, jalapeño, onion and avocado in a blender or food processor. Process until smooth. Stir in cilantro, salt and pepper. Set aside for topping the tacos.
4.   To prepare tacos: Preheat oven to 400°F.
5.   Put squash in a medium bowl and, using kitchen shears, finely snip chiles to taste into small pieces (seeds and all) into the bowl. Add garlic, oil, 1/2 teaspoon oregano, 1/4 teaspoon salt and whole cumin seeds; toss to coat. Arrange on a baking sheet in a single layer. Bake until soft and beginning to brown, 20 to 25 minutes. Peel and finely chop the garlic when cool enough to handle; stir into the squash.
6.   Meanwhile, combine beans in a small saucepan with the remaining 1/4 teaspoon oregano and 1/4 teaspoon salt, ground cumin, chili powder and pepper. Heat over medium-low heat for about 10 minutes.
7.   Warm tortillas one at a time in a dry large cast-iron (or similar heavy) skillet over medium heat until soft and pliable. Wrap in a clean towel to keep warm as you go. Spoon 1/4 cup of the warm beans into each tortilla; divide the roasted squash evenly among the tacos and top each with cilantro, cabbage, salsa and cheese. Enjoy!

Written by Jaime Lockhart, Aspiring R.D.