Kids in India have loved kitchari for centuries; the ingredients vary with the region, but always include rice, lentils, and lots of spices. In the Ayurvedic tradition, kitchari is used in a popular cleanse. Kitchari is a one bowl completely balanced meal rich in protein, vitamins, minerals, and antioxidants. Purifying and comforting, the beet greens in this dish boost its nutritional factor even more. In a small bowl mix the organic spices: ½ tsp coriander, ½ tsp turmeric, ½ tsp cumin, ½ tsp curry powder, and ¼ tsp red pepper flakes. Kids can peal 1 inch piece of fresh organic ginger and grate it finely. Rinse 1/3 cup organic brown basmati rice and ¼ cup organic red lentils and ¼ cup organic green lentils in a strainer. In a medium pot, heat 1 tbsp organic virgin coconut oil, add the spices and grated ginger, and stirring constantly toast them two minutes. Add the rice and lentils to the pot, coating them with the spices. Add 2 ¼ cups of water, stir, bring to a boil, and simmer uncovered for 20 minutes. Chop 1 organic carrot, ¼ cup organic red bell pepper, and 4 organic crimini mushrooms, stir into the pot, and continue to cook uncovered 10 minutes. Add 2 ounces of chopped organic beet greens and cook 20 more minutes, stirring occasionally, scraping the bottom of the pan. Add ½ tsp sea salt. Total cooking time is 50 minutes.
Mangos are the favorite fruit of kids in India with a tropical flavor and a host of vitamins and nutrients. Goji, mulberry, goldenberry, and maqui berries are Super Berries packed with protein, iron, vitamins, nutrients, and antioxidants for a long life. This mix of delicious dried berries are marked Organic Super Berries in the bulk section at Whole Foods Market. Kids can preheat the oven to 400 degrees. Kids can cut one organic mango along both sides of its elongated seed, chop into small pieces and scrape the skin. In a small pan melt ¼ cup organic virgin coconut oil. Add the mango and ¼ cup of dried organic goji, goldenberry, mulberry, and maqui super berries. Grate ½ tsp of fresh organic ginger and add to the pan with ¼ tsp cinnamon, ¼ tsp cardamom, 3 tbsp maple syrup, 5.3 oz soy yogurt, 1 tsp vanilla. Simmer the mixture while preparing the rest of the ingredients. In a large bowl, whisk briskly to allow air into 1 ¾ cup organic whole wheat pastry flour, ¼ cup organic cane sugar, 2 tsp baking powder, 1 tsp baking soda, and ½ tsp sea salt. Pour the ingredients from the pan into the large bowl and mix with the dry ingredients. Divide the batter into 12 muffin cups lined with paper liners. Bake 20 minutes and cool before serving.
Korma is a comforting, creamy curry. This ancient vegan, gluten free dish originally comes from India, has traveled around the world, and gained different vegetables and spices in the mix. The healthy secret to preparing yummy korma is the order of the ingredients added into a large stainless steel pot with a lid, which keeps all the vegetable nutrients in the simmer sauce. Sauté ½ cup chopped organic red onion in 2 tbsp coconut oil, add 1 minced organic garlic clove, 2 tsp grated fresh ginger, cook 1 minute. Stir in ¼ tsp organic ground cardamom, ¼ tsp organic dried red pepper chili, ½ tsp curry powder, ¼ tsp turmeric, and sauté 1 minute. Add ¾ cup water, 1 chopped organic potato, 1 sliced organic carrot, ½ cup chopped organic cauliflower, 1 cup chopped organic eggplant, ½ tsp sea salt, and bring to a simmer and cook 12 minutes. Add ½ cup chopped organic zucchini, 1/3 cup organic peas, and ¾ cup coconut milk and simmer 12 more minutes. The sauce should be thick and creamy and pale yellow. Korma is traditionally served with rice.
When the garden is abundant with fresh organic greens, like kale, chard, and Swiss chard, kids can make this power packed dish with green lentils. Kids can rinse ½ cup organic green lentils, bring them to a boil with 2 cups of water, and simmer for 35 minutes. To prepare the greens, kids can rinse 2 bunches, slice the leaf in half, cut out the middle stem, slice the halves into strips, and steam them keeping the bright green color. On a sheet pan, toast ¼ cup organic pine nuts at 350 degrees for 5 minutes. In a sauce pan, simmer 3 tbsp organic extra virgin olive oil with 2 sliced organic green onions and 2 minced organic garlic cloves for 5 minutes. Add ¼ cup chopped sun dried tomatoes, ¼ cup rinsed and strained organic capers, ¼ tsp sea salt, the toasted pine nuts, and snips of fresh oregano, sage, and thyme fresh from the garden. Remove the pan from the heat and add ¼ tsp lemon zest and 1 tsp fresh lemon juice. Strain the water from the cooked lentils and pour them back in the pot. Stir the sauce into the lentils. Strain any water from the greens and mix with the lentils and the sauce. This dish is nutritionally rich in antioxidants, protein, vitamins, and minerals, giving kids the brain power and energy for school and play.
Kids can create an elegant meal by preparing tomato cases filled with colorful veggies, grains, and legumes. Stuffed organic vegetables, such as tomatoes, peppers, squashes, and mushrooms make decorative, healthy, and delicious dishes. Because they are organic, kids can eat the skins which are rich in vitamins and nutrients. To prepare the tomato cases, preheat the oven to 350 degrees. Kids can wash 3 large very firm unpeeled organic tomatoes and cut large hallows out of the tops. Salt them and turn them upside down to drain. Place the tomato cases in a muffin tin lined with cupcake holders and put water in the unused cups. Bake for 15 minutes and drain any excess liquid from the tomatoes. Steam 1 cup of chopped organic cauliflower, 5 sliced organic crimini mushrooms, 1 sliced organic carrot, 2 tbsp chopped organic red pepper, 2 tbsp minced organic red onion, and 1 minced organic garlic clove. Kids can simmer ½ cup Whole Foods organic mix of barley, peas, and lentils in 1 ½ cups of water for 30 minutes and drain any excess water. Add 1 tbsp vegan butter, ½ tsp sea salt, and fresh from the garden tiny sprigs of oregano, sage, rosemary, parsley, and thyme cut into small bits. Stir the steamed veggies into the barley, peas, and lentil preparation. Stuff the tomato cases with the veggie mix and return them to the cupcake liner in the muffin tin. Top with 1 tbsp organic bread crumbs and dot with vegan butter. Bake in a 350 degree oven for 5 minutes and the crumbs turn golden brown.
Kids can make a party in your mouth meal with cauliflower, a meaty vegetable that makes a nice presentation cut in slices and roasted on a stainless steel sheet pan. Cauliflower is a yummy winter veggie in the cabbage family with abundant health benefits in its antioxidant and anti-inflammatory nutrients. Preheat oven to 400 degrees and line the pan with parchment paper. Trim the outside leaves from a large organic head of cauliflower leaving the stem intact. Place the cauliflower stem side down on a cutting board and cut into four ¾ inch slices that include the stem. Kids can save the ends of the cauliflower for another meal. Brush both sides of the slices with organic extra virgin olive oil and place on the sheet pan. In a bowl, stir together 2 tbsp organic extra virgin olive oil, 2 cloves of minced garlic, 2 tbsp capers, ¼ tsp sea salt, and 1/8 tsp cayenne pepper. If kids grow organic herbs on the patio, they can cut small sprigs of rosemary, oregano, chives, thyme and snip them into tiny pieces and add to the oil mix. Brush the mixture over the tops of the cauliflower slices. Roast until the cauliflower is golden and fork tender about 20 minutes. This filled with flavor cauliflower slice is tasty served with organic brown rice and a fresh from the garden salad.
Kids in Italy love this cake with the subtle flavor and richness of heart healthy organic extra virgin olive oil and pure maple syrup. Preheat oven to 350 degrees. In a large bowl, whisk together 2 cups organic whole wheat pastry flour, 1 tsp baking soda, 1 tsp baking powder, 1 tsp arrowroot starch, ½ tsp sea salt. Kids can zest 2 organic lemons carefully using a grater and then juice the lemons. In a separate bowl, whisk together ½ cup organic extra virgin olive oil, ½ cup organic cane sugar, ¼ cup organic maple syrup, ¾ cup plain soy yogurt, ¼ cup lemon juice, and 2 – 3 tbsp lemon zest. Pour the wet mixture into the dry mixture and combine without over mixing. Grease a Bundt pan with organic olive oil, dust with 2 tbsp flour, and pour in the batter. Bake for 15 minutes and rotate the cake in the oven. Bake another 15 minutes or until a toothpick comes out of the cake dry. Cool the cake completely before removing from the Bundt pan. Sift organic powdered sugar over the cake and serve with fresh organic berries.