It’s nice to start traditions. Making a meal for Mom on Mother’s Day can be a fun tradition. It can also help children begin to try new foods because helping with the food preparation usually peaks their interest to try what they have prepared.
It’s best to use organic peaches and strawberries because they have a high pesticide load ad are on The dirty dozen list. An alternative is to make a veggie wash Soak fruits and veggies for a few minutes and rinse. For hard skinned fruits and veggies fill a spray bottle with equal parts white vinegar and water. Spray the solution onto fruits and veggies, scrub with a brush and rinse. This rinse works well but if desired you can add a squeeze of lemon and 1 T of baking soda.
Down-load the dirty dozen list: http://www.foodnews.org/walletguide.php
Strawberry-Peach Smoothie:
Ingredients:
- 1 cup Peaches, Frozen sliced unsweetened
- 1 cup, unthawed Strawberries, frozen, unsweetened
- 1/2 cup(s) 8 oz Greek 0% Yogurt
- 1 1/2 cup(s) Almond Milk Original, rice milk or organic skim milk (preferably organic grass-fed
- 2 tbsp ground Flax Seeds (sprouted) (Optional)- High in Omega 3s, good for digestion
- 2 teaspoon Honey
- Cinnamon sprinkle (Optional)
- Whey Protein 1-2 tbsp (Optional)- Brain power, curbs appetite
Directions:
Gather all ingredients
Place in high speed blender
Mix for 1-2 minutes, or desired consistency
Divide in three 8 ounce cups
Drink and enjoy!
Recipe Facts
Serves: 3.0
Serving Size: 1 cup
Preparation Time: 5 minute(s)
Cooking Time: 0 minute(s)
Nutrition Facts per servingCalories: 142.9Total Fat 3.6g Saturated Fat 0gCholesterol 0mgSodium 92.7mgTotal Carbohydrate 23.3g Dietary Fiber 3.9g Sugars 11.1gProtein 4.5g
Your choice of Veggie- Cheddar Naked Quiche
Since the kids will be involved in the preparing of the naked quiche the likelihood of them experimenting with trying new vegetables is great. The veggies look so vibrant in the quiche. You can also simply make one with onions and cheese and have them add one of their favorite veggies.
- 2 tsp Olive Oil
- 1/2 cup, chopped Onions
- 1 1/2 cups Cauliflower, asparagus, spinach, tomatoes, broccoli or a combo chopped
- 1/2 cup shredded cheddar cheese
- 5 large Eggs
- 1/2 cup Milk 2%,skim, rice or soy milk
- 1 tsp Paprika
- 1/2 tsp Salt, table
- ¼ tsp pepper to taste
Recipe Facts
Serves: 4
Serving Size: 1/4
Preparation Time: 5 minute(s)
Cooking Time: 30 minute(s)
Nutrition Facts per serving
Nutrition Facts per serving Calories: 203 Total Fat 13.8g Saturated Fat 5.6g Cholesterol 281.7mg Sodium 492.3mg Total Carbohydrate 6.5g Dietary Fiber 1.4g Sugars 3.7g Protein 13.4g
Cooking Directions:
Preheat oven to 375 F
Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
Spread onions evenly throughout casserole dish and put it in the oven while you are preparing the other ingredients.
- In a small bowl, beat eggs, salt and milk with a whisk.
- Take the dish out of the oven using oven mitts.
- Spread cauliflower and cheese evenly throughout casserole dish.
- Pour mixture over cauliflower, onions and cheese.
- Sprinkle with paprika.
Bake for 25-30 minutes, until vegetables are cooked and casserole is golden brown.
Refrigerate in a sealed container for 2-3 days.
Flank Steak with Mango Salsa with Vegetable Kabobs
Meat and fruit is a refreshing combination; the sweetness of the fruit complements the tender succulent meat. If possible it’s to your health’s benefit to buy organic grass fed beef. Grass fed beef’s fatty acid composition is lower in overall fat and in saturated fat, providing more omega-3 fatty acids. Meat from animals that graze on grass is high in omega-3 fatty acids, and conjugated linoleic acid (CLA) which is associated with a decreased cancer risk. Grass-fed animals raised on pastures not confined to feedlots have more positive life force energy which then in turn effects your body.
Veggie Kabobs are fun for kids to put together and will help them explore tasting new vegetables.
Serves 6
Serving size: 4oz
- 1.50 lbs Flank Steak, (Organic grass-fed pasture raised preferably)
- Marinade:
- 1/3 cup Olive oil
- 1/4 cup Red wine
- 2 tablespoons Tamari (wheat free soy sauce)
- 1 clove Garlic minced
- 1 tablespoon Gingerroot, minced or cut in slices
- 2 tablespoons Honey
- Mango Salsa:
- 2 Mangos, peeled and diced
- 1 Roma Tomato, diced
- 1 Tablespoon lime juice
- 2 Teaspoons Cilantro chopped (optional)
Combine all ingredients together and mix gently. Adjust ingredients to your taste. Store covered in fridge until ready to use. Keeps in refrigerator about 3-4 days.
Marinade Directions:
Pierce steak with a fork. Place steak in a glass dish with marinade. Cover and marinade for best results at least 2 hours to overnight.
• Prepare and preheat grill. Remove steak from marinade; discard marinade. Grill for 5-7 minutes on each side, turning once, until the steak reaches desired doneness.
• Let steak stand, covered with foil, for 10 minutes, then slice very thinly across the grain. Serve with Mango Salsa.
Flank Steak Nutrition Facts per serving Calories: 212 Total Fat 10 g Saturated Fat 3g Cholesterol 75 mg Sodium 90 mg Total Carbohydrate 0.2 Dietary Fiber 0g Sugars 0g Protein 27 g
• Mango Salsa Nutrition Facts Per serving Calories 70 Total Fat 0.5 g Saturated Fat 0.1g Cholesterol 0 g Sodium 1.8 g Total Carbohydrate 18 g Dietary Fiber 2g Sugars 16g Protein 1g
- 1 large Red peppers cut in 1 inch chunks
- 1 large Zucchini
- 1 cup Baby portabella mushrooms, cut a small portion of the bottom of the mushroom off, clean with a damp paper towel so they don’t get mushy.
- 1 medium Vidalia onions cut into small pieces
- 6 Kabobs (if using wooden kabobs soak them in water so they don’t
- burn.
- Marinade:
- ¼ cup olive oil
- ¼ cup balsamic vinegar
- 1 garlic clove crushed
- ¼ teaspoon paprika
- Black pepper, to taste
Cooking Instructions
In a large bowl or plastic bag combine the marinade ingredients. Marinate in the refrigerator for 2 to 24 hours.
Pre-heat the Barbeque on medium-hot or the broiler and the broiler pan. If broiling, position the broiler pan 3 to 4 inches from the heating element and spray with a high temperature cooking spray like grapeseed or Expeller pressed sunflower oil.
Thread the vegetables and continue to make a pattern on the skewers. Broil or grill for 4-6 minutes, turning the skewers occasionally until soft and light brown. Serve hot with a whole grain such as brown rice, couscous, quinoa or millet.
*If there are leftover vegetables prepare more vegetable kabobs.
Basic Nutritional Values
Nutrition Facts per serving Calories: 40 Total Fat 2g Saturated Fat 0.1g Cholesterol 0mg Sodium 5mg Total Carbohydrate 9g Dietary Fiber 2g Sugars 4g Protein 2g