This is one of my favorite summer salads. Quinoa is a complex grain which is incredibly high in complete protein and a good source of iron. In the summer I use fresh grapes instead of dried cranberries and fresh chopped lemon verbena from the garden. I make this for all my nursing friends with new babies since it tastes fresh and keeps well for days - the perfect midnight snack!

Bring 8 quarts of salted water to a boil and add 2 cups quinoa rinsed very well (otherwise it will taste bitter)
Cook for 10 minutes then drain in a fine mesh strainer
Before it cools completely pour it in a bowl and add 1 - 1 1/2 cup of dried cranberries depending on your taste. This allows the cranberries to fluff up a bit.

In a small bowl mix together
1/4 cup mirin (rice wine)
1/4 cup lemon
2 - 3 T honey depending on how sour your lemon is
1 - 2 T extra virgin olive oil or macadamia nut oil
Sea salt and pepper according to taste

You will have too much sauce so use as much as you need to get the texture you like. Pour the sauce over the quinoa and mix it well.

Once the quinoa has cooled add:
1/2 chopped small bunch of cilantro
1 small handful finely chopped mint
2 stalks celery chopped fine

Mix well and enjoy.

I remember being told not to play with my food and dang if it didn’t inspire me! Here are some ideas that encourage food play and along with that get kids to actually enjoy eating healthy foods they otherwise might not try.

Make fun shapes out of food and be sure to have them washed and pre-cut so they are ready to be eaten. If they are just as easy to grab as a box of crackers you are more likely to serve them to your child. Many of these ideas also become arts and crafts activities for your child that help develop his imagination and love of food. You’ll see what I mean when you read through them.

To make carrot or zucchini matchsticks peel and slice vertically through at 1/4″ intervals. Stack the “planks” and slice again thinly to form matchsticks. Trim them to be about 3″ long. If you place the carrot strips in ice water they will form half circles.

Make two dimensional food shapes from which you can create many items, like sailboats, trains or cars. Slice peeled carrots, radishes or cucumbers into thin rounds to make circles. Slice peeled carrots thinly to make “planks”. From the planks you can cut triangles, squares or rectangles. Use sliced cheese and cookie cutters to make a variety of other shapes. Arrange the shapes on a plate or clean plastic placemat to create edible pictures.

Make a car out of food. Use cucumber or peeled carrot rounds for wheels. Attach two cucumber wheels using a carrot matchstick as an axle. Cut a thin carrot plank to lie across the top as a chassis. Use the cheese blocks to build a car. Make a radish mouse to drive it by using three cleaned radishes, one small, medium and large. Leave the “tail” on the large one. Insert a toothpick into the end of the large radish opposite the tail. Leave part of the toothpick sticking out. Attach the small radish to the end of the toothpick. That will become the head. Cut two rounds from the medium radish. Make two small slits in the “head” and insert the rounds as ears. Make two round shaved areas for the eyes so that the white inside shows through. Poke several small holes into which you will insert chives or very small carrots strips for whiskers. Only give an item containing a toothpick to a child mature enough to not eat it.

Carrot or cucumber rounds with the centers cut out make fun looking glasses.

Make a celery man by cutting a cleaned stalk of celery into 3″ strips. While holding one end, make as many close, straight cuts as possible lengthwise through 1/3 of the other end. Now turn the celery stalk and make one vertical cut up the center lengthwise through 1/3 of the end you were first holding. Place the celery in ice water until the cut pieces curl. Dry it off and fill the center with peanut butter, cottage cheese or quark mixed with ranch dressing mix. The curly end becomes the hair and the other end becomes the legs. Use raisins, small carrot or apple pieces to decorate the face or add buttons down the body.

Make a cucumber chain by scoring the outside of a clean cucumber and then slicing it into rounds. Use a small round cookie cutter to remove the center of the round. Cut a thin slit through one side of the round. Link the slices together to form a chain.

Allow your child to spread his own peanut or other nut butter on crackers, celery or apple slices. Quark mixed with ranch or green goddess dressing or quark mixed with a splash of worscestershire and grated cheddar also make nice spreads.

Use a piece of elastic thread (available at fabric and craft stores) and let your older child make a necklace or bracelet using healthy o’s cereal. Tie the ends together in a square knot to fasten. Be sure the necklace or bracelet is large enough to easily slip over the head and hand. Let them nibble at will. For a smaller child let them string o’s onto a clean pipe cleaner. Mini marshmallows at either end keep them from slipping off. This is also a great dexterity activity.

Food play can be part of a healthy diet - use it to your advantage!

It’s difficult to change your eating habits, even when you want to. Even as a stay-at-home mom with the luxury of time to plan for meals, shop and prepare them I find it difficult! There are, however, some very easy things you can do to increase your daily consumption of high fiber foods, fruits and raw vegetables. Here are some easy options:

Remember that even tiny changes you make in your diet can begin a positive trend in your lifestyle. You’ll be amazed at how much better you’ll feel!

Lunchtime blues? Roll over PB&J!

Instead of a boring old sandwich try wraps and roll-ups. Whole grain tortillas can be filled with just about anything. They come in many colors today if you buy the vegetable varieties like tomato and spinach. Don’t tell your kids they are vegetables, just call them “red” or “green”. You can also try using sushi wrappers or lefse.

Bulgur, Cooked quinoa, and brown rice all make great complex carbohydrate fillers to which you can add hummus, peanut sauce or teriyaki sauce, dijon mustard/honey/yogurt sauce, mild salsa, grated cheese, julienne sliced veggies or finely chopped vegetables, ground turkey or shredded chicken breast, poached white fish or canned tuna. Spread a thin layer of grain over the whole tortilla or sushi wrapper, leaving an inch around the border.

On top of this spread whatever fillings and sauces you desire. Roll up your creation tightly, fastening with toothpicks or those little plastic swords or umbrellas if your kids are old enough. Slice them and serve on their side so the “swirl” pattern can be appreciated.

Make sandwiches from whole grain bread. Slice them into fun shapes using cookie cutters or cut them into small “petite four” sizes. Put a plastic sword or toothpick through each one with a small garnish on top like a cucumber wheel, olive, grape or slice of cheese in a fun shape.

Layer foods - make stacks of natural lunch meats, cheeses, spinach leaves, tomatoes, cucumbers using tortillas as the floor and roof. Cut them into squares or circles using a round biscuit cutter.

Make egg, tuna or chicken salad with plain yogurt instead of mayonnaise. Add colorful and crunchy diced veggies like cucumber, tomato, red pepper, celery, and grapes or mango to the chicken. Serve them in endive, tomato, cucumber or celery “boats”.

Make deviled eggs using plain yogurt instead of mayonnaise. Sprinkle with sea salt or paprika.

Serve baked potato boats - prebaked and partially hollowed out. Set up a “bar” of fixings for your kids to choose from - chili, cottage cheese or quark, chopped green onion, chives or parsley, grated cheese, chopped green pepper, steamed and chopped broccoli, toasted wheat germ, light sour cream or plain yogurt, a sprinkle of paprika.

Set up a salad taco, or tostada bar for your kids. Provide whole grain soft tortillas or natural corn tortillas, taco or tostada shells, cooked ground turkey or soy flavored with chili powder and cumin, refried or black beans grated cheese and carrot, julienne zucchini, finely chopped kale, spinach, and red cabbage, chopped tomatoes and green onions, corn, chopped avocado, mild salsa, cottage cheese, quark or plain yogurt. Often times kids become so interest in designing by color that they forget they are decorating with vegetables and end up eating them.

Whole grain hamburger bun “bowls” can be fun receptacles for soup and chili. Simply slice off the top, carve out the inside and fill. Be sure to save the top to serve with the “lid” on.

Cut sliced cheese into fun shapes using cookie cutters, or cube them into squares. Serve several colors together like cheddar and mozzarella.

Try fruit or vegetable skewers. Purchase bamboo skewers and alternate a variety of chopped up fruits. Serve them with yogurt dipping sauce. Or alternate a variety of chopped vegetables and serve with a miso, sesame oil, or teriyaki dipping sauce, a honey and mustard mixture, peanut sauce, hummus, ranch or green goddess made from plain yogurt or cottage cheese.

To make your own peanut or soy nut butter sauce mix 1/2 cup nut butter, 1 T brown sugar, 1/4 cup rice vinegar, 1/4 cup water, 1-2 cloves finely minced garlic, 1-2 T of soy sauce over medium low heat until warm. Adjust the consistency by adding more or less water.

To make your own miso sauce mix together 1 cup of low sodium or light soy sauce, 2/3 cup of miso paste, 1/4 cup brown sugar, 2 T sesame oil, 1 clove finely minced garlic.

Any child would be delighted to find most of these (sneakily healthy) items in a lunchbag or at your table.

It is one thing to be sure you are eating enough fiber, fruits & veggies each day but how do you get children, and especially toddlers to do it? It IS possible to make things fun enough that your kids will eat them. Remember, it’s ok to play with your food now that you’re in charge of the kitchen.

Your child needs good nutrition to fuel his growing body and developing mind but there is a limited number of calories your child will consume in one day. Make the calories he consumes count! Remember, you are giving your child the gift of health and a functional, attentive brain to absorb the world around him.

Here are some easy ways to develop healthy eating habits in young children:

Involve your kids in the planning process. If they are old enough, hand them a cookbook and let them pick a recipe from a certain section of it, such as chicken entrees. By getting them emotionally invested in the meal they are much more likely to eat it.

Involve them in any appropriate food preparation tasks. Even toddlers can help wash vegetables or cut soft foods with a plastic butter knife. Even if you chop the bulk of what you need as long as you end up using some of their handiwork they will feel a sense of pride and accomplishment. Older kids can measure ingredients or pour pre-measured ingredients into a mixing bowl, stir, turn on the oven or help you watch the clock. That involvement will make them much more likely to eat the finished meal.

Create a special area of the refrigerator that your child can see and access with your help. Have healthy snacks already prepared so that he can see them and easily decide for himself what he wants to snack on.

Set up garnishments for the meal: sauces, chopped parsley, lemon slices, pine nuts, paprika. Any chance your child has to “personalize” his plate increases your odds he’ll eat what’s on it.

Stop buying overly processed foods, sweets, and products containing artificial flavors, colors, preservatives, additives, hydrogenated oils and high fructose corn syrup - if it’s not in the house they can’t eat it. Snacks like these lead to crankiness, hyperactivity, shorter attention spans and developmental problems. They’ll get plenty of that kind of food at school, parties and friend’s houses. By removing these types of foods from your children’s daily diet they are more likely to have room left for more nutritious foods. In addition, if they don’t develop a daily taste for sweet and salty foods they will be more likely to develop a taste for healthy foods. Do be careful not to become a food nazi, however, or they will rebel and gobble up all the junk food they can when they are not under your watch.

Instead of fruit juices try making smoothies. It’s very easy to use water, rice, soy or cow’s milk, add some yogurt or kefir (probiotics) and fresh fruit of your choice. By using bananas you will not need to use sweetened yogurt or add any sweetener. Strawberries, raspberries, peaches, mango, pineapple, and kiwi all taste great and puree very easily. By using the whole fruit in your smoothie rather than drinking fruit juice you retain the fiber which will help regulate your child’s glycemic index.

Some other smoothies to try:
orange juice/banana/milk for a 50/50 bar flavor,
1/2 carrot juice, 1/2 milk with banana and a pinch of cinnamon - try this before you knock it, it’s really good!
pumpkin puree with pie spices
cocoa powder with banana and a pinch of cinnamon or nutmeg
cocoa powder with banana and peanut butter or almond butter
peanut butter & jelly in a smoothie (light on the jelly)
cocoa powder with marshmallow fluff and bananas (light on the fluff)

Instead of ice cream or popsicles try freezing fruit smoothies in popsicle forms or make frozen fruit cups by cutting up fresh fruit and stirring in yogurt, then freezing in single serve containers. You can also freeze bananas for a creamy healthy frozen easy snack.

Cut up banana sections and roll them in wheat germ, coconut and chopped nuts. Have your child add raisin eyes to complete a porcupine. Mix some cocoa powder with the wheat germ to make a hedgehog.

Serve yogurt fruit and granola parfaits for dessert instead of cake and candy.

Small pumpkins or apples can be hollowed out and filled with a mixture of chopped apple, raisins, dried apricots, walnuts, a small amount of cinnamon, brown sugar, honey or molasses and apple cider then baked until done. This same filling can be cooked in a pan on the stovetop and then served in baked sweet potato “boats” as well.

Teach your child to drink water rather than soda, juice, or “fruit beverages”.

With a little creativity you can instill good eating habits and a love of cooking in your children while having a great time together.

Apple, peanut butter & marshmellows - how can you go wrong? I’m not sure what was more fun - making this with my 4 year old or watching him try to fit it in his mouth as if they were his own lips & teeth. I would have a picture of that but I was too busy peeing my pants laughing.

I like to say the recipes are Burprag’s but Toddler does most of the cooking around here.

There really is a burrito under this salad.

Burritos are quick, satisfying, and a great way to use up leftovers and disguise matchstick cut veggies. Kids can personalize them and you can cut them into fun “pinwheel” slices for playdates.

When I cook brown rice I always make a large batch and then freeze it in 1 cup increments. I also freeze that last piece of meat or fish, just opening the tupperwear container with the brown rice and throwing it on top then putting it back in the freezer. It only takes minutes in the microwave to defrost if I’ve forgotten to put it in the fridge the night before.

Super Power Pinwheels for Kids
For pinwheel style burritos spread the rice very thinly and evenly over most of a tortilla, nori, Greek pita or lefse (leaving the edge furthest from you free), cover that with any sauce you like (flavored cream cheese, mayonnaise or yogurt, caesar dressing, tzaziki, lemon/tahini, refried beans mixed with chili powder or taco seasoning, mango chutney, curry sauce, salsa, peanut sauce, teriyaki, etc.), then place other stuffing in a thin row horizontally in front of you and begin rolling tightly. Wet the outside edge furthest away from you with some water to seal. Now slice thinly into pinwheels. Chicken Little’s favorite pinwheel is a tortilla with mayonnaise, turkey ham and a pickled asparagus stalk in the center.

Salad Style Burritos
Burprag used to try to stuff as many veggies into burritos as humanly possible and then finally gave up on that and started building a huge salad on top of the burrito. You can use salsa as “dressing” and top with a dollop of light sour cream or plain yogurt. Eat the burrito with a knife and fork.

Burprag’s salads on top consist of raw spinach, arugula, sometimes chopped kale (ribs removed), thinly sliced red cabbage, grated carrot, cilantro or parsley and chopped fresh avocado, tomato and jalapeno. Kids love these because they can build their own.

Chicken Burritos

Use individually frozen chicken breast tenders for the fastest results, adding right to a lightly oiled nonstick pan without thawing. With the pan on medium high add chopped celery, onion, garlic, generous shake of cumin, generous shake of oregano, generous shake chili powder, sea salt and freshly grated black pepper. Cook for several minutes with the lid on the pan, until the chicken thaws. At that point you can begin breaking the chicken up and continue frying for several minutes until the chicken and veggies are cooked through and the flavors are melded. Once off the heat squeeze the juice from 1/2 lime over the filling and begin to build your burritos. Once the burritos are filled, microwave them until the cheese is melted. Now build your salad and serve.

Fish Burritos

Use individually frozen thinner fish fillets like tillapia or sole for the fastest results. Use the same ingredients and cooking method as for the chicken burritos, ommitting the chili powder. Instead of red salsa we prefer green salsa and yogurt sauce with these. If you are really in a time crunch you can microwave frozen fish sticks but that’s not Burprag’s favorite way. It’s Chicken Little’s favorite way.

To make the Yogurt Sauce:
combine 1/2 cup plain yogurt with 1/2 t dijon mustard and a pinch of tarragon, ground between your fingers.

Black Bean Burritos

No recipe here - simply open a can and drain them. Fill your burrito with whole or refried beans, rice and grated cheddar or mozzarella. It’s the easiest no-cook complete protein meal ever!

Flank Steak Burritos

Marinate thawed flank steak in the refrigerator for 24 hours prior to barbecuing. For the Marinade:

1/2 cup red wine or stout beer such as Guiness
3-5 minced garlic cloves
1 t mesquite smoke seasoning
2 T brown sugar
1 T red wine vinegar
1 T dried oregano

Allow gas grill to pre-heat on high for 5 minutes. Grill flank steak 5-6 minutes each side until done. Slice very thin on the bias (against the grain).

This recipe also works with chicken breasts as long as you use a lager or pilsner style beer rather than the red wine or stout beer.

Burprag is always looking for healthy and fast dishes to feed the family as well as ways to use that mystery thing that came in the farm box. Most of this you can prepare with baby in a frontpack but Burprag DOES NOT recommend frying that way. Luckily the frying lasts less than 5 minutes so if baby is sitting up you can put him in a highchair with some soft finger food or toys. Burprag likes to give them yogurt to fingerpaint with. Fingerpainting can keep even the fussiest baby occupied while you cook!

This stir fry can really be made using just about any vegetable so it is a great way to clean out your refrigerator. You can use turkey breast, chicken breast, fish or tofu.

Sichuan Stir Fry

For the marinade combine:

2 T regular or light soy sauce
2 T dry Sherry or Mirin
1 T sesame oil
1 T cornstarch

Marinate 2 pounds meat, seafood or tofu, chopped into 1 inch pieces in the refrigerator at least 30 minutes.

For the sauce combine:

1/2 cup chicken broth
2 1/2 T dry Sherry or Mirin
1 T dark soy sauce or worscestershire
2 T regular or light soy sauce
2 t sesame oil
1 T chili paste
1 T cornstarch
1 T sugar
3 T minced fresh garlic
1/2 T minced fresh ginger

For the dish:

1 medium bunch of green onions, sliced
4 carrots, thinly sliced
1 cup snow pea pods
1 cup pre-washed spinach

Heat 2 T canola oil in a wok or large nonstick fry pan with tall sides on high. Add the marinated meat or tofu and stir fry 4-5 minutes until done. Set it aside.

In same fry pan add 1 T canola oil followed by the vegetables (don’t add the spinach yet), stir frying 1-2 minutes so they are still crisp. Add the sauce, meat, and spinach and cook for about one minute until it thickens and becomes glossy. Serve over brown rice and sprinkle with sesame seeds if desired.

These are some quick & easy ways to get dinner on the table while increasing your daily servings of raw vegetables. These salads serve 2-3 adults as a main course.

Kale and Chard Salad

My version of a salad made by my local healthy food coop in Seattle

For the salad:

1/2 bunch flat leaf kale, ribs removed and finely chopped
1/2 bunch chard, chopped fine
1/2 bunch parsley, chopped fine
2 root stalks of fennel, diced
1/2 red pepper, diced
1/2 yellow pepper, diced
1 cup cooked wild rice (look for shelf-stable pre-cooked in the rice aisle if you are in a hurry)

For the Dressing:

1/3 cup olive oil
juice from 1/2 large lemon
1 crushed clove garlic
sea salt and crushed black pepper to taste

Toss well

Spinach Salad

For the salad:

1 bag pre-washed baby spinach leaves
1 large handful of arugula leaves
1/2 can mandarin orange slices
1/4 cup dried cranberries
crescents cut from 1/4 of one red onion
1/4 cup plain or candied pecans

For the Dressing:

2 T honey
2 T cider vinegar
1 t dijon mustard
2 T cup olive oil
sea salt & freshly ground pepper to taste

Toss the dressing well with the spinach. When done add the other ingredients, otherwise the smaller things will end up at the bottom of the bowl.

Sturdy Caesar

For the salad:

1 bag pre-washed baby spinach leaves
4 stalks of flat leaf kale, ribs removed and finely chopped
1 handful of arugula leaves
1/3 cup grated parmeson or romano cheese

For the dressing combine all in food processer or blender:

3/4 cup mayonnaise
8 - 10 anchovy fillets, rinsed of oil and patted dry
1 t dijon mustard
2 crushed cloves garlic
2 T sherry or white wine vinegar
1/4 cup lemon juice
Sea salt & freshly ground pepper to taste

Combine well then slowly pour in 1/3 cup extra virgin olive while processing until fully incorporated.
Toss the greens with the dressing well. Sprinkle with the parmeson or romano. Top with freshly grated black pepper to taste

Note: the extra caesar dressing will keep in the refrigerator for up to three weeks.

First of Spring Asparagus and Arugula Salad

For the salad:

1/2 bag pre-washed baby spinach
2 large handfuls arugula leaves
1 bunch lightly steamed asparagus, cooled and chopped in 2-3 inch lengths
1 slice of pancetta per plate
Parmesano Reggiano (the more expensive but incredibly tasty parmeson)

For the dressing:

2 T white balsamic vinegar
1 t dijon mustard
1/4 cup extra virgin olive oil
Sea salt & freshly ground pepper to taste

Toss the greens well with the dressing. Plate the greens, then top with chopped asparagus. Using a cheese slicer, shave slices of the parmeson on top of the salad. Finish with freshly grated black pepper to taste.

Roasted Beet Gorgonzola Salad

Roast the beets earlier in the day or the night before so they are cool.

For the salad:

one bunch beets, stems removed
1/2 bag pre-washed baby spinach
chopped beet greens
1/3 cup crumbled gorgonzola
1/4 cup walnuts

Using several thicknesses of aluminum foil wrap the beets loosely and bake them at 350 F for about an hour until they are easily pierced with a fork. They will juice while cooking. Once cool, peel them with a knife and cut them into 1-2 inch pieces.

For the Dressing:

2 T Sherry or white balsamic vinegar
1/4 cup extra virgin olive oil
Sea salt and freshly ground pepper to taste

Toss the greens well with the dressing and plate them. Place chopped beets, gorgonzola and walnuts on top. Finish with freshly grated black pepper.

Cobb Salad

For the salad:

1 bag pre-washed baby spinach leaves
1 large handful of arugula leaves
1 chopped hard boiled egg per person
1 poached chicken tender per person
1/4 cup crumbled gorgonzola per person
1 ripe avocado, sliced
1/2 sectioned tomato per person

For the Dressing:

1/4 cup honey
1/4 cup sherry or red wine vinegar
2 T dijon mustard
1/4 cup olive oil
Sea salt & freshly ground pepper to taste

Toss the greens well with the dressing and plate them. Visualize 5 wedges on the plate. Using all remaining ingredients, cover one wedge at a time per ingredient.