Nourished Kids

Previ Culinary: Gluten Free Sugar Cookies

The holidays are upon us as well as the sweet treats that come along with them. One of our top suggestions for attending a holiday party is to bring something that you can eat, and these gluten free sugar cookies may just be it. They are just as tender as their gluten containing counterpart and they will be the hit of the party whether everyone is avoiding gluten or not. 

Gluten Free Christmas Sugar Cookies

Adapted from: Gluten Free Christmas Cookies, Written by Ellen Brooks

Yields: 2-4 dozen depending on size

Ingredients:

  • 1 ½ cups quinoa flour OR 1 cup amaranth flour and ½ cup almond flour
  • 1 cup confectioner’s sugar
  • ½ cup cornstarch
  • 1 tsp. xanthan gum
  • 1 tsp. cream of tartar
  • Pinch of salt
  • ½ lb. unsalted butter, cut into thin slices
  • 1 large egg
  • 1 tbsp. whole milk
  • 1 tsp. vanilla extract
  • Sweet rice flour for dusting

Directions:

  1. Combine flour, confectioner’s sugar, cornstarch, xanthan gum, cream of tartar, and salt in a food processor fitted with a steel blade and blend for five seconds. Add butter to the work bowl and process, using on and off pulsing until mixture resembles coarse meal.
  2. Combine egg, milk, and vanilla in a small cup and whisk well. Drizzle liquid into the work bowl and pulse about 10 times or until a stiff dough forms.  If dough is dry and doesn’t come together, add additional milk 1 tsp. at a time until dough forms a ball.
  3. Divide dough into half and wrap each half in plastic wrap. Press dough into a pancake and refrigerate for at least 1 hour or until firm.
  4. Preheat oven to 350°F and line 2 baking sheets with parchment paper or silicone baking sheets.
  5. Lightly dust a sheet of wax paper and a rolling pin with sweet rice flour. Roll dough to a thickness of ¾ inch.  Dip cookie cutters in sweet rice flour and cut out cookies.  Remove excess dough and transfer cookies to the baking sheet.  Re-roll excess dough, chilling it for 15 minutes if necessary.
  6. Bake cookies for 10-12 minutes or until edges are brown. Cook for 2 minutes on the baking sheets and then transfer them with a spatula top cooling racks.
  7. Decorate if desired.

 

 


 

Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

{Nourished Kids} Hidden Veggies Mac N’ Cheese

It seems that around every corner on the internet there is a recipe about hiding vegetables in the meals that you make for your kids. Although this recipe does hide veggies (an added bonus!), it’s really a way to use your leftovers! We all could use a little inspiration with re-using leftovers and getting healthy vegetables into our kids.

 

 

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Hidden Leftover Veggie Mac-n-Cheese

Written By: Stefanie Gates, PreviMedica Culinary Advisor

Makes: 4 servings

Ingredients:

  • `1 cup roasted butternut squash (bonus if it’s leftover from a previous dinner!)
  • 1 cup roasted cauliflower (bonus if it’s leftover from a previous dinner!)
  • 1 tsp. garlic, minced
  • ½ cup chicken broth (unsalted)
  • 2/3-3/4 cup milk (I used whole)
  • 1 cup shredded mild cheddar cheese (you can use any type you’d like)
  • 2-3 tbsp. grated Parmesan cheese (or more if desired)
  • ½ tsp. Himalayan salt
  • 1 tsp. olive oil
  • 2 cups cooked whole grain elbow macaroni

Directions:

  1. In a medium sized saucepan, heat olive oil over medium high heat and add garlic. Saute for one minute.
  2. Stir in cauliflower and butternut squash and heat through. Pour in broth and milk and using an immersion blender, blend until the mixture is smooth.  (You may need to add more broth or milk to thin as needed.  It depends on your taste.)
  3. Heat the puree until you start to see bubbles coming through and it’s heated through. Turn the heat down to low and stir in the cheese.  Stir until it’s melted.  Don’t let the mixture simmer or the cheese will separate.
  4. To finish, stir in the Parmesan cheese and taste. Add the salt as needed.  Mix with pasta.
  5. Serve warm.

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Stefanie Gates, chef, is a regular contributor to our blog and culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. Her main recipe tester is her 23 month old son.  You can learn more about her here.

 

Nourished Kids: Homemade Veggie Nuggets

There is no shortage of veggie nuggets in grocery store freezers and if you read the ingredient label you will find that sadly, they are not as nutritious as you think they are. Why not make your own? These kid approved veggie nuggets are easy AND take minimal time to make. We used broccoli, mixed in egg and cheese, and then lightly rolled the nuggets in bread crumbs. They are packed with flavor that little ones love, in addition to the nutrition that they need. 

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Homemade Veggie Nuggets

Written By: Stefanie Gates, PreviMedica Culinary Advisor

Ingredients:

  • 12 oz. steamed broccoli (or any other vegetable you’d like)
  • 3 tsp. minced fresh garlic (or more if you’d like!)
  • ½ tsp. Himalayan sea salt
  • ½ tsp. black pepper
  • ½ cup freshly grated cheddar cheese
  • 3-4 Tbsp. Parmesan cheese
  • 2 eggs
  • 1 cup whole wheat bread crumbs (or GF bread crumbs)
  • 1 Tbsp. Italian seasoning
  • 1 tsp. garlic powder
  • A dash of salt and pepper

Directions:

  1. Preheat oven to 375°F. Line a baking sheet with parchment paper or non-stick foil.
  2. In a food processor, combine the broccoli, garlic, salt, and pepper. Process until almost smooth.
  3. Pour into a bowl and stir in cheddar and Parmesan cheese. Fold in one egg at a time.  The mixture should be wet and pliable but still hold together.  If it is too loose, add in some bread crumbs until it reaches that consistency.
  4. Set aside, and combine the bread crumbs, Italian seasoning, garlic powder, salt and pepper. Stir it well.
  5. Form the broccoli mixture into nugget shapes and roll it in the bread crumb mixture. Place the nuggets on the baking sheet and flatten slightly.  Repeat with remaining mixture.
  6. Bake until the nuggets are cooked through and the bread crumbs are golden brown.
  7. Let cool and enjoy!

Note: These also freeze well and are best reheated in a toasted oven.

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Stefanie Gates, chef, is a regular contributor to our blog and culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. Her main recipe tester is her 19 month old son.  You can learn more about her here.

 

Nourished Kids: Whole Grain Wild Blueberry Pancakes

It’s National Blueberry Month! To celebrate, we decided to make a classic for our kiddos – whole grain blueberry pancakes! Make an extra big batch for your next pancake Sunday and freeze them so your child can eat them throughout the coming weeks…assuming there are any left. Get creative with lunches and make a cream cheese sandwich using pancakes instead of bread for something different. If you don’t have blueberries, sub in raspberries, strawberries, or even blackberries. The options are endless!

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Whole Grain Wild Blueberry Pancakes

Adapted from: www.bhg.com

Ingredients:

  • 1 ¾ cup whole wheat flour
  • 2 tbsp. organic brown sugar
  • 2 tsp. baking powder
  • ½ tsp. baking soda
  • ¼ tsp. salt
  • 1 free range egg, lightly beaten
  • 1 ½ cups organic buttermilk or sour milk (can make this with dairy free milk also)
  • 3 tbsp. melted coconut oil or grass fed butter
  • ½ cup frozen wild blueberries

Directions:

  1. Combine the flour, baking powder, baking soda, and salt in a large bowl.
  2. In a separate bowl, combine the brown sugar, egg, buttermilk or milk, and melted coconut oil or butter.
  3. Pour the wet ingredients into the dry ingredients and fold just until incorporated. It is ok if there are lumps.
  4. Gently fold in the wild blueberries.
  5. Heat and grease a griddle or skillet over medium to high heat. For little ones, make mini pancakes by pouring two tablespoons of batter into the skillet.  Cook until it bubbles, and then flip.  Cook until golden brown.
  6. Set aside on a plate and place the plate in a warm oven until finished making all of the pancakes.
  7. Enjoy!

 

Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

{Nourished Kids} Apple Carrot Muffins

It’s hard to find recipes that are nutritious yet still tasty when you want to bake something for your kiddos. Fortunately, we ran across this recipe on Annie’s Noms and we only switched up a few ingredients! These kid friendly muffins are chock full of apple and carrot, with very little added sugar. Feel good about giving your child these nutritious treats for breakfast or dessert. 

Apple Carrot Muffins

Apple Carrot Muffins

Recipe from: www.anniesnoms.com

Ingredients:

  • 2 cups Gluten Free Flour Blend (or whole wheat flour if not avoiding gluten)
  • 1 cup rolled oats (gluten free if needed)
  • 2 ½ tsp baking powder
  • ½ tsp baking soda
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • ¾ cup light brown sugar
  • 1 cup grated apple
  • 1 cup grated carrot
  • 2 large eggs
  • 1 tsp vanilla extract
  • 1/2 cup dairy free milk
  • 1/2 cup neutral flavored oil, such as sunflower, safflower, or avocado

Directions:

  1. Preheat the oven to 350°F. Grease a muffin tin.
  2. Combine all of the dry ingredients in one bowl, and the wet ingredients in another.
  3. Pour the wet ingredients into the dry and fold carefully until all ingredients are incorporated. Scoop the mixture into the muffin cups until they are about ¾ of the way full.
  4. Bake in the preheated oven for *40-45 minutes or until a toothpick inserted comes out clean.
  5. Let cool in the pan for about 10 minutes, then remove to a wire rack and let cool completely. These muffins freeze well for up to three months.

*Cooking times may vary depending on type of flour used and how full the muffin pans are filled.

 

Bios:

Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

 

{Nourished Kids} No Bake Peanut Butter Cheerio Clusters

Breakfast is incredibly easy with these No Bake Peanut Butter Cheerio Clusters. Not only are they a favorite with little ones, but they are with adults too! 

No Bake Peanut Butter Cheerio Clusters

Adapted from: www.sixsistersstuff.com

Ingredients:

  • 1/4 cup honey
  • 1 cup natural peanut butter
  • 1 tsp. vanilla
  • 5 cups Cheerios

Directions:

  1. Line a baking sheet with parchment paper.
  2. Heat the peanut butter, honey, and vanilla together until the mixture is easy to stir.
  3. Stir in the Cheerios, and coat well.
  4. Using damp hands, form the clusters into a ball and place on the baking sheet.  Freeze for a few hours, and then remove.  Store in an airtight freezer safe container for up to three months.  Enjoy!

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Nourished Kids: Dairy Free Green Dressing

As a mom of a kid who doesn’t exactly love vegetables, I am always looking for ways to make them more enticing, whether that means cutting them into fun shapes, preparing them in unique ways, or experimenting with different dips. This dressing is one of my favorites to use as a veggie dip because it is delicious, easy to make, and I mean just look at that color!

ingredients1food processor1dressing2aDairy Free Green Dressing

Adapted from simplyrecipes.com

  • 1 small garlic clove, minced
  • 3/4 cup dairy free yogurt (coconut or almond)
  • 2 Tbsp. mayonnaise
  • 1/2 cup chopped parsley
  • 1/4 cup chopped tarragon
  • 2 Tbsp. chopped chives
  • 2 Tbsp. lemon juice
  • Salt and black pepper to taste

1. Add all ingredients to a food processor and process until smooth. Use as a dip or over salad. It should last about a week in the fridge.

The verdict on this dressing? The first time I offered it, my son was not interested. I tried again the next day, and after a few shy tries he happily dipped his carrots (and everything else on his plate) in the dressing. Time to make more!

DF Green Dressing


Eunice Holmes, RDN, LDN is a regular contributor to this blog and assistant nutrition manager for PreviMedica. Her favorite things are pretty food, being a cat lady without actually having a cat, and of course, her family.

Nourished Kids: Homemade Chicken Veggie Patties

Think outside of the box to keep things interesting when cooking for your toddler.  We love to sneak in nutrition wherever we can. These homemade chicken veggie patties are extra easy and you can use leftover chicken and whatever vegetables you have on hand to make them. Thank you www.easytoddlermeals.com for the recipe!

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Chicken Veggie Patties

Adapted from: www.easytoddlermeals.com

Makes about 15 patties depending on what size scoop you use

Ingredients:

  • 1 small zucchini, grated
  • 6 florets of broccoli, grated
  • 1 bell pepper, finely chopped (whatever color you’d like, we used green)
  • 1/2 cup cooked chicken, finely chopped
  • 1/2 cup green onions, finely chopped
  • 1/2 cup gluten free flour (or unbleached wheat flour if not avoiding gluten)
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1/2 tsp. paprika
  • 1 egg, beaten
  • 2-4 tbsp. olive oil

Directions:

  1. Combine all ingredients except for the flour and olive oil in a large mixing bowl.
  2. Sprinkle the flour over the mixture and gently fold the flour into the mixture.
  3. Heat two tablespoons of olive oil in a large skillet.  Using a small cookie scoop, scoop the mixture into the hot pan and flatten it with the back of the scoop.  Cook until the patties are golden brown and then flip and cook until it is golden brown on the other side.
  4. Remove the patties from the pan and set on a paper towel to cool continuing to cook the remaining mixture.
  5. Serve to your kids warm with sour cream or whatever topping they would like.  These freeze well for up to 3 months.

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Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. Her favorite job, of course, is being a mom and cooking up new recipes for her toddler.  You can learn more about her here.

Nourished Kids: Banana Bread

If you don’t know what to do with your over ripe bananas, here is the perfect recipe for you and the little ones in your life! This banana bread is the perfect combination of natural sweetness and nutrition. Feel free to use any add-in you’d like such as walnuts, chocolate chips, or even dried fruit. Little hands love this delicious bread!

Banana Bread

  Banana Bread

(This recipe was loosely adapted from www.cookieandkate.com)

  Ingredients:

  • 3 Tbsp. coconut oil (melted)
  • 1/2 cup apple sauce
  • 1/3 cup maple syrup
  • 2 eggs
  • 2 overly ripe bananas
  • 1/4 cup almond milk or other desired milk
  • 1 tsp. baking soda
  • 1 tsp. vanilla extract
  • 1/2 tsp. salt
  • 1 tsp. ground cinnamon
  • 1 3/4 cups whole wheat flour OR gluten free flour blend
  • 1/3 cup mix-in’s such as chocolate chips, walnuts, etc.

Directions:

  1. Preheat oven to 325°F and grease a 9×5 inch loaf pan.
  2. Combine all wet ingredients in a small bowl, and combine all dry ingredients in a large bowl.  Save the mix-in’s to stir in at the end.
  3. Pour the wet ingredients into the dry, folding until just mixed.  Fold in the mix-in’s at the end.
  4. Pour batter into the greased loaf pan and bake at 325°F until a toothpick inserted comes out clean, about an hour.
  5. Let cool for 10 minutes in the loaf pan and then place on a cooling rack.
  6. This bread freezes well or can be kept at room temperature for a few days.

Megan Huard, Chef RD and Stefanie Gates, chef are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

 

Nourished Kids: 6 Creative Ways to Introduce New Foods to Kids

We are excited to introduce our Nourished Kids series! Each week we will share creative ideas and recipes to feed your littlest eaters. Today we are sharing six creative ways to introduce new foods to your kids. 


In a previous post, we gave you some ideas to help introduce new foods to kids who are selective or picky eaters. This time we thought we would expand on one of those suggestions and help you put your creativity to the test!

Nourished Kids (3)

Although it certainly doesn’t apply to all, children (and adults) who are visual learners may also tend to be visual eaters! This means that what they see on their plate can play a big part in their decision to partake in a meal.

Bright colors, cool shapes, different textures, and getting them involved, can make mealtime all that more appealing to your child. Here are six ways to brighten up mealtime and have some fun in the process:

1) Eat the rainbow. If your child is drawn to bright colors, use nature’s prettiest foods to make a colorful dish he or she will love to eat!

food rainbow

2) Dress up breakfast. A simple bowl of oatmeal can be turned into a work of art that will make any morning brighter.

Bunny oats23) Cookie cutters are your best friend. If your child really loves a certain animal, car, shape, or holiday, find a cookie cutter for it! This is the easiest way to dress up a sandwich, and it gives you a starting point to add other fruits and veggies that they may not have tried before.train4) Don’t forget about lunch. A fun lunchbox with lots of compartments makes it easier to include a variety of healthy options for your child to choose from. This one from PlanetBox has a section in the middle that is perfect for stickers!lunchbox15) Get them involved. Whether it’s something as simple as a smoothie, baking muffins, or preparing a salad, let your kids join in. Seeing what is going into their food and being able to recognize or even try ingredients as they help, makes them much more confident about their meal. You may be surprised at how much they can do!

helping in the kitchen

6) Use familiar foods, and one new food. No matter how pretty your meal, if your child’s plate is filled with foods they don’t like or are not familiar with, you probably won’t have much luck. Choose foods that your child knows and loves, and include only one new item for them to try.

owl

At the end of the day, it is your responsibility to offer healthy options and your child’s responsibility to choose what they will eat. Just like you and I don’t like certain foods, our kids will also have their preferences. Patience is key in these matters, and even when it seems like your child won’t eat anything other than chicken nuggets and cheese crackers for the rest of his/her life, take heart. Continuous exposure to healthy options (and your example, of course) will reap long-term benefits.

Happy mealtime!


Eunice Holmes, RDN, LDN is a regular contributor to this blog and assistant nutrition manager for PreviMedica. Her favorite things are pretty food, being a cat lady without actually having a cat, and of course, her family.