Recipes

RECIPES FOR HEALTHY AND ACTIVE CHILDREN

August 15, 2016

RECIPES FOR HEALTHY AND ACTIVE CHILDREN by Dr. Bernadette Janczak, ND

JUICES

If possible use slow juicers to protect the nutrients from oxidation.

 

APPLE, SPINACH, CELERY JUICE

1 cup spinach leaves

3 stalks celery

1 apple, cut into pieces

 

CARROT, CELERY, APPLE

4 carrots

2 celery stalks

1 apple

Handful of spinach

 

GREEN BOOSTER JUICE:  KALE, SUNFLOWER SPROUTS, PEA SHOOTS, APPLE, CELERY JUICE

2 kale leaves without the stem

Handful sunflower sprouts

Handful pea shoots

One green apple

1-2 celery stalks

This is a great pick me up juice to have after school.

 

YUMMY BUTTERNUT BERRY SMOOTHIE

Tools:                                                                      Ingredients:
High speed blender 1 cup butternut squash
Cutting Board 120 ml vanilla yogurt or coconut yogurt
Knife 120 ml almond milk
Spoon ½ cup strawberries
Peeler ½ cup blueberries
Measuring cup 1 tsp coconut nectar

Directions:

  1. In a high speed blender blend butternut squash, yogurt, almond milk until smooth
  2. Add the remaining ingredients and blend a little more. May add ice if need it
  3. You may leave some chunks of berries and change it into a morning cereal.

 

SIMPLE CHIA PUDDING

TOOLS:  glass jar or a plastic cup with a lid and a cereal bowl

INGREDIENTS:
1 cup plant milk

3 TBSP chia seeds (whole or ground)

1 tsp coconut nectar

½ tsp ground cinnamon

½ tsp vanilla extract

 

Optional:

1TBSP sunflower seeds or hemp seeds chopped

1TBSP chopped nuts (pecans, macadamia)

½ to 1 cup fresh berries of your choice

 

Preparation:

  1. Place all ingredients in a jar and stir well. Cover with a tight-fitting lid and let stand for 5 minutes
  2. After 5 minutes, shake the jar really well and let stand for 5 more minutes, then shake really well again (you may ask your child to put the timer on and make them responsible for shaking of the jar)
  3. Let stand at room temperature for at least 20 minutes, or for best digestion, refrigerate overnight and serve at breakfast. You can also prepare this in the morning and leave it in the fridge for an afternoon or after school snack.
  4. Before opening the jar, shake vigorously one more time. Then pour into a bowl and add any or all of the optional ingredients.

 

NUT MILK

Tools: high speed blender, a glass and a nut bag

1 cup Brazil nuts (or almonds or half and half of each) previously soaked for 12 hours or overnight

4 cups water

1/8 tsp Himalayan sea salt

1 TBSP coconut nectar (optional)

1 tsp vanilla extract (optional)

 

PREPARATION:

  1. In a high speed blender Blend the nuts in 1 cup of water until they are fully pulverized then add the remaining water, Himalayan salt, coconut nectar and vanilla (optional)
  2. Blend for a few more seconds
  3. Squeeze the milk through the nut milk bag or sprouting bag (available at Goodness me) into a bowl
  4. Transfer milk into a jar with a lid.
  5. Milk keeps fresh in the fridge for 5-6 days
  6. May add to cereals, smoothies or drink on its own
  7. For variety: add 1TBSP cacao, little cinnamon to make chocolate milk.

Children can make a decision what additional ingredients they want to add to the milk.

 

SMOOTHIES

For all smoothies use a high speed blender and blend all ingredients for 20-30 seconds.

STRAWBERRY SPLASH SMOOTHIE

Juice of 2 oranges

Flesh of one orange

2 bananas

10 strawberries

Water depending how thick the kids like the smoothie to be

  1. Squeeze juice of 2 oranges
  2. Add the juice to a high speed blender with the rest of the ingredients

This is a good breakfast smoothie to start a day.

Kids would love to participate in squeezing the oranges

 

CHOCOLATE SMOOTHIE

2 bananas

1 and ½ cup almond milk

1 tsp coconut nectar or 2 dates, pitted

1 tsp vanilla extract

1-2 TBSP organic cacao powder

1 TBSP coconut oil warmed to liquid

2 TBSP hemp seeds

1 TBSP ground flax seeds

Pinch of sea salt

A few ice cubes

BANANA, APPLE and TAHINI cereal

2 bananas mashed

1 apple sliced into very small pieces

1 tsp of raw tahini or almond butter

1 tsp chopped pecans or walnuts (optional)

 

Place mashed bananas in a bowl and mix in tahini or almond butter

Top with small slices of apple

Add chopped nuts if no allergies present

If you want a little looser consistency add a little almond milk or water.

Kids may mash the bananas and mix in tahini or almond butter.

Blend all ingredients in a blender, Enjoy!

 

Blueberry Jam

1 pint fresh blueberries

¼ cup soaked dates

 

Blend the blueberries and dates until smooth.

It can be used as a pancake or cookie topping and covered with delicious sliced mango.

 

APPLE PIE (no cooking required)  

For Sunday healthy dessert

CRUST

2 cups raw pecans or walnuts

¼ cup raisins

Pinch of sea salt

FILLING

6 apples, cored and peeled, chopped into chunks (honey crisp)

7-8 medjool dates pitted

1 tsp ground cinnamon

2 TBSP Juice of lemon, freshly squeezed

Pinch of nutmeg

2TBSP chia seeds

TOPPING

¼ cup pecans or walnuts

¼ cup raw coconut sugar

1 tsp coconut oil warmed to a liquid

½ tsp ground cinnamon

 

PREPARATION

Crust

  1. Put all of the crust ingredients into a food processor fitted with S blade and pulse the mixture a few times and then process until it reaches crumbly and sticky consistency. Do not over process.
  2. Put mixture into a pie plate and press firmly and evenly with your hands to fill the bottom and the sides of the pie plate like you would with a regular pie crust.
  3. Transfer the plate into a freezer to set for 30minutes.

 Filling

  1. Roughly chop 3 apples, add them to the food processor together with dates, cinnamon, nutmeg and lemon juice
  2. Pulse the mixture a few times then process for 3-4 minutes to get smooth consistency. You would have to stop the food processor a few times to scrape the sides.
  3. Pour mixture into a bowl and mix in the chia seeds.
  4. Chop the remaining 3 peeled and cored apples and chop them into very small pieces.
  5. Add apples to the liquid apple mixture in a bowl.
  6. Take out the apple crust from the freezer and fill the crust with the apple mixture.

Finishing touches:

 

Apple pie topping:

 

  1. Put all of the apple topping ingredients into a food processor. Pulse a few times (20-30) until you get coarse crumble.
  2. Sprinkle the topping over the pie.
  3. Transfer to a freezer to set for 1 hour. After that remove the pie and cut into slices.
  4. Store in the refrigerator.

 

HEALTHY MUFFINS

2 bananas, mashed

1 ½ cups pecans or walnuts ground in a blender

1/3 cup coconut, shredded and unsweetened

2 TBSP vanilla extract

2 tsp coconut nectar

½ tsp gluten and aluminum free baking soda

1 egg (optional)

Raw version: I make these muffins without an egg and I dehydrate them in a dehydrator at 110 F for 24 hours.

They taste delicious and smell divine.

PREPARATION

  1. Preheat oven to 374 F/190 C
  2. Use non-stick muffin liners or line with paper baking cups
  3. In a large bowl combine ground pecans, mashed bananas, shredded coconut, vanilla and baking soda
  4. Add pineapple juice or coconut nectar over dry ingredients and stir just until moistened and according to consistency
  5. Spoon into prepared muffin forms
  6. Bake 15-20 minutes or until tops are firm to the touch
  7. Let cool for 10 minutes

 

SUPER SALAD

 

  1. Large bowl of chopped dark green lettuces such as: Romaine, Red leaf, Boston
  2. Big handful of variety of sprouts: sunflower greens, broccoli, kale red radish, clover, pea shoots
  3. 3-4 Roma or chopped cherry tomatoes
  4. 1-2 stalks of celery chopped
  5. 1 cucumber diced
  6. Juice of ½ lemon
  7. ½ avocado or more, peeled, pitted and cubed
  8. Handful of whole dulse soaked for 15 minutes and chopped

Mix all solid ingredients in a large colourful salad bowl, then add the lemon juice or a salad dressing of your choice.

 

STUFFED TOMATO

 

1/2 -1 avocado

2 tomatoes

 

  1. Mashed avocado in a bowl
  2. Cut along the inner edges of a tomato and scoop out the pulp
  3. Add the tomato pulp to mashed avocado
  4. Add lemon juice to taste into the mixture

It is a very simple recipe which kids just love.

 

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