Veggie Kids Recipes
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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)!
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Asian Style Stir Fry
*Serves 8-10 *Organic *Gluten/Nut-free *Vegan *High in protein and fiber
3 Cups of precooked brown rice kept warm (such as Brown Basmati)
1 container of Extra firm Tofu drained well, and patted dry (chopped into bite size pieces)
2 large zucchini or yellow squash (rinsed and chopped into bite size pieces)
1 cup of green cabbage (such as Napa Cabbage, Chinese cabbage) rinsed and chopped fine
2 medium cloves of fresh garlic (finely minced)
1 chunk of fresh ginger (peeled, and finely minced)
2 tablespoons of toasted sesame oil
2 tablespoons of Tamari sauce (gluten-free soy sauce, low sodium)
2 tablespoons of sesame seeds
2 tablespoons of freshly chopped cilantro
Begin by warming up a large pan on medium heat.
Add 2 tablespoons of sesame seed oil. Coating the pan evenly.
Add the chopped tofu, garlic, and ginger. Cook this for about 10 minutes till the tofu becomes golden brown.
Next, add the chopped squash, cabbage, and Tamari sauce.
Give the vegetables a gentle mix (try not break up the tofu)
Place a lid onto the pan, lower the heat to simmer, cooking this for an additional 5 to 7 minutes.
Once the Tofu and vegetables have finished cooking, turn off the heat, and add the fresh cilantro, and sprinkle the sesame seeds on top.
When ready to serve, place a spoonful of the warm rice onto your serving plates, next add a generous spoonful of the Vegetable stir fry.
Enjoy this yummy,& hearty dish for lunch or dinner!
Leftovers can be kept in an airtight container in the fridge for 3-4 days!
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Winter Lentil Salad
*Serves 10 *Organic *Gluten/nut- free *Vegan * Good source of protein, fiber, and iron
2 cups of brown dried lentils
4 cups of water
2 bay leaves
1 teaspoon of ground turmeric
1 tablespoon of ground cumin
1 teaspoon of ground cayenne pepper
2 teaspoons of sea salt
The juice of one lime
3 tablespoons of fresh cilantro
2 tablespoons of olive oil
3-4 medium carrots (cleaned and diced)
1 cup of fresh Green cabbage (cleaned and chopped fine)
Begin by adding the dried lentils to a large pot, on medium heat toast the lentils for 1-2 minutes.
Add the turmeric, water & bay leaves, and carrots. Place a lid on top, and slowly bring this to a boil.
Lower the heat and simmer the lentils till tender (for 12-15 minutes)
Once the lentils and carrots are softened, drain this in a colander (discard the cooking liquid).
Place the warm lentils and carrots into a large bowl, and add the chopped cabbage, cilantro, remaining spices & salt, followed by the lime juice, and olive oil.
Give the salad a few big mixes, evenly coating the lentils & vegetables.
Taste the salad (adjusting the seasonings if you need).
Enjoy this salad for lunch or a nice side dish for dinner!
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Winter Quinoa Salad*
*Serves 8-10* Gluten/nut-free *Organic *Vegan *Great source of protein and fiber
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2 cups of multi-colored dried Quinoa (such as Trader Joe's brand)
3 (plus) 1/2 cup of water
Juice of one lime
4 large stalks of celery (cleaned & diced)
8 mini bell peppers (any color), rinsed and finely diced, seeds discarded
1 cup of Baby spinach (rinsed and finely chopped)
2 teaspoons of ground turmeric
1 tablespoon of ground cumin
1 teaspoon of ground cayenne pepper (optional)
2 teaspoons of sea salt
1/4 cup of olive oil
3 tablespoons of fresh cilantro (rinsed and finely chopped)
Begin by warming up a large pot on medium heat.
Slowly add the dried Quinoa, and toast this gently for 1-2 minutes (till fragrant and gently brown).
Next, slowly add the water, and ground turmeric, and turn the heat up to high.
Place a lid on top, and bring this up to a high boil.
Once this begins to boil, lower the heat to low, simmering this for 15 minutes.
Once the Quinoa is finished cooking (you will know once all of the grains have become solid), next turn off the heat, and give this a few gentle mixes, being careful to not over mix (as you want to keep this fluffy, not mushy).
Next add the chopped celery, bell peppers, chopped spinach, spices, olive oil, fresh lime juice, and minced cilantro.
Give this another few gentle mixes, then taste. Adjust the flavors, and seasonings if needed.
Enjoy this colorful,& hearty, salad for lunch, or for dinner!
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*Hearty Black Bean Sweet Potato Soup
*Organic *Vegan *Nut-free *High in protein and fiber *Serves 10
2 cups of precooked black beans or low sodium canned, drained well)
4 medium sweet potatoes (cleaned)
3 large stalks of celery (rinsed and chopped finely)
1 cup of fresh baby spinach (rinsed and roughly chopped)
1 large clove of garlic minced finely
1/2 cup of old fashioned rolled oats
1 quart of vegetable stock (low sodium)
2 tablespoons of tomato paste
2 bay leaves (fresh or dried)
2 teaspoons of sea salt
Freshly ground pepper to taste
2 tablespoons of olive oil
1 tablespoon of ground cumin.
1 teaspoon of ground turmeric powder
2 teaspoons of dried oregano
Warm up a large stockpot on medium heat. Add 2 tablespoons of olive oil.
Once the pan is warm, add the chopped sweet potatoes, celery, garlic, sea salt and the rest of the spices.
Cook the vegetables until they become slight browned and tender (about 5 minutes).
Next, add the black beans, vegetable stock, oats, tomato paste and the dried bay leaves.
Place a lid on top of the pot, and bring this to a boil (increase the heat to high).
Once this comes to a boil, reduce the heat to low, allowing the soup to simmer for 15 to 20 minutes (so everything thickens).
After the soup has thickened, turn off the heat and add the fresh spinach, giving the soup a few mixes, allowing everything to become well incorporated.
Give the soup a taste (adjust the seasonings if you need).
Enjoy this yummy,& healthy soup for lunch or dinner!
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*Winter Pasta Salad
*Gluten/Nut-free *Vegetarian *Organic *Great source of protein, calcium, and Iron *Serves 10
2 packages of your favorite Gluten free penne pasta (we used a brown rice blend from Trader Joe's)
1 bunch of fresh broccoli, lightly rinsed and chopped into bite size pieces (using the stems & floret tops )
1 cup of baby Arugula, lightly rinsed and roughly chopped
2-3 tablespoons of extra virgin olive oil
2 teaspoons of dried oregano
1 teaspoon of fresh lemon zest
1 teaspoon of sea salt
1 teaspoon of red chili flakes or black pepper (optional)
1 tablespoon of fresh flat leaf parsley (Italian parsley) chopped fine
Freshly grated parmesan cheese (optional)
Begin by boiling a large pot of water. Add a pinch of sea salt, and slowly add the 2 packages of pasta, giving this a large stir.
Lower the the heat to medium, and cook the pasta according to package instructions (about 10 minutes).
Add the chopped broccoli pieces and chopped Arugula into the same pot.
Gently steam the vegetables with the pasta for another minute, until the vegetables become fork tender.
Drain the pasta and vegetables into a large colander.
Next, place everything back into the cooking pot (to keep warm).
Add the 2-3 tablespoons of olive oil, along with the rest of the seasoning and fresh lemon zest, parsley, and parmesan cheese. Give everything a few generous mixes.
Taste the pasta (adjusting the flavors if you need)
* Enjoy this yummy dish warm for lunch or dinner!
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* Homemade Granola Bars
*Serves 10 *Gluten/Dairy/nut-free *Organic *Great source of protein and fiber
2 cups of old fashioned rolled oats (preferably thick oats)
1/4 cup of unsweetened shredded coconut
4 tablespoons of melted coconut butter (or coconut oil)
1/4 cup of chia seeds
5 large whole dates, chopped roughly (pits removed)
1 teaspoon of sea salt
2 teaspoons of ground cardamom powder
2 tablespoons of ground Cacao powder (or unsweetened cocoa powder)
2 teaspoons of pure vanilla extract (alcohol free)
*Combine all ingredients into a large food processor, or you can mix everything into a large bowl.
Give this a taste, adjusting the flavors if you need.
Once everything is well incorporated, and resembles cookie dough, you can start forming the granola bars into your desired shapes/sizes.
If you would like a chewier texture, place the granola bars onto a baking pan (lined with parchment paper).
Bake these in a preheated 350 degree oven for 10-15 minutes (till lightly golden brown).
Enjoy these yummy, and nutritious treats anytime of the day. Leftovers can be stored in a ziploc bag.
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