Veggie Kids Recipes
Winter Vegetable Risotto
*Serves 10-12 *Gluten-free * Vegetarian *Nut-free (cheese served on the side) *Organic *Great source of protein & Fiber
6 cups of precooked short grain brown rice (such as brown Sushi rice). Kept warm
1 cup of cleaned, and finely chopped broccoli
1 cup of cleaned, and finely chopped Crimini mushrooms (Baby Bella's)
1/4 cup of rinsed, and finely chopped fresh Italian parsley
1 large clove of garlic (minced fine)
Zest of one fresh lemon
Sea salt to taste
1 teaspoon of fresh black pepper (optional)
4 tablespoons of olive oil (preferably extra virgin)
Freshly grated parmesan cheese (optional)
Begin by cooking the chopped vegetables in 2 tablespoons of olive oil, along with a pinch of sea salt, and black pepper (if using).
Cook till the vegetables soften, 5 or so minutes.
Next, add the precooked brown rice, and cook everything till its warmed through, and aromatic (another 5 minutes).
Once the rice, and vegetables are cooked, turn off the heat, and add the fresh lemon zest, followed by 2 tablespoons of fresh olive oil, and the parmesan cheese (if using).
Next, give the Risotto a taste (adding additional sea salt if you need).
Enjoy this yummy, healthy, and hearty dish for lunch of dinner (this also makes a great side dish)!
*Tofu Vegetable Stir Fry *Organic *Gluten free *Vegan *High in protein and fiber *Serves 10-16
1 package of Extra firm Tofu (drained well, patted dry, and chopped into bite-size pieces)
3 cups of cleaned, and chopped fresh broccoli (using the stems, and florets)
2 cloves of fresh garlic minced fine
2 tablespoons of fresh peeled ginger, minced fine
1 teaspoon of ground Turmeric powder
3 tablespoons of fresh, cleaned cilantro, minced fine
4 mini bell peppers, cleaned, and chopped fine (seeds removed)
5 to 6 cups of precooked Brown Basmati rice (kept warm)
3 tablespoons of toasted sesame seed oil
1 tablespoon of rice vinegar
1-2 teaspoons of ground cayenne pepper (optional)
1 tablespoon of sea salt
In a large pot, warm up the 2 tablespoons of sesame seed oil on medium heat.
Add the Tofu, and begin cooking this for 10 minutes (until the tofu becomes golden warm).
Next, add the fresh ginger, garlic, Turmeric, and cayenne pepper (if using).
Begin mixing the spices a few times, until everything becomes well incorporated and fragrant (about 5 minutes).
Next, add the chopped bell peppers, and broccoli. Give the vegetables a few mixes.
Next, place a large lid on top of the pot, lowering the heat to low.
Allow everything to simmer for an additional 2-3 minutes.
Once the broccoli and bell peppers are cooked through (the vegetables should be cooked through, yet crunchy), turn off the heat, and add the additional tablespoon of sesame seed oil, and the freshly chopped cilantro. Adjusting seasonings if you need.
Once you're ready to eat, serve the Stir fry alongside the brown rice. Enjoy!!
Quinoa salad serves 10-12 *Gluten/Nut-free *Organic *Vegan * High in protein!
3 cups of precooked Quinoa (we used multi colored, a blend of white/ red/& black)
3 and a half cups of water (or low sodium vegetable broth)
Juice of one lime.
3 tablespoons of olive oil.
1/4 cup of freshly chopped Parsley (Italian)
6-8 multi-colored baby bell peppers (rinsed and finely chopped)
2 cups of rinsed and chopped curly kale
2 teaspoons of sea salt
2 tablespoons of ground cumin
2 teaspoons of ground turmeric
1 teaspoon of ground cayenne pepper
* In a large bowl combine the cooled Quinoa, followed by the spices, fresh parsley, olive oil, lime juice, and remaining ingredients.
Give this a few big mixes, to incorporate everything well.
Next, give the salad a taste, adjusting the seasonings/flavor if you need.
* For additional yummy toppings for the salad, feel free to add some sunflower seeds or pumpkin seeds for added crunch, texture and additional protein/fiber and healthy calories. Enjoy this salad for lunch, or dinner!
No Bake Power Bite Cookies *Gluten/Nut-free *Vegan *Organic *High in protein *Makes about 24 cookies
2 cups of old fashioned rolled oats
1/4 cup of chia seeds
1/4 cup of Hemp seeds (raw)
3-4 large fresh dates (pitts removed)
2 tablespoons of Cacao powder
1/4 cup of unsweetened shredded coconut
1 teaspoon of sea salt
2 teaspoons of ground cardamom powder
1/2 cup of melted coconut butter (or coconut oil)
2 teaspoons of pure vanilla extract (alcohol free)
Combine all of the ingredients into the food processor, pulsing the machine a few times till the mixture resembles a dough like consistency, thick enough to roll into cookies.
Once the consistency feels right, begin forming cookies into 1 inch pieces.
Feel free to be creative and roll the cookies into additional shredded coconut (for that pretty, and festive look for the holidays).
Enjoy these yummy, and nutritious treats for a snack, or dessert with your favorite warm drink of choice!