To make it easy for parents who have kids with celiac disease, here is a Breakfast-Lunch-Dinner menu that is all gluten-free, nutritious, and kid-friendly! Have some fun in the kitchen with your kids this weekend and try the recipes below!
Breakfast – Pancakes with Certified Gluten-Free Oats
For breakfast, start with this delicious recipe! Using gluten-free oats, chocolate yogurt, and vanilla soy milk, these yummy pancakes are sure to make your kids happy. Make things even more fun by using cookie cutters to pour the pancakes into fun shapes, and make them even tastier by topping them with strawberries and bananas!
Lunch – Cheesy Broccoli Melts
This recipe is fast, super easy, and a good mix of veggies and protein. You can even make the recipe vegetarian by substituting tofu for the chicken strips in the original recipe! And be sure to substitute fresh veggies for the frozen ones recommended to make it even fresher!
Dinner – Spaghetti Squash with Garbanzo Beans
Finish up your day with this unique take on a traditional spaghetti and red sauce recipe! The spaghetti squash “noodles” make the recipe gluten-free, and by adding garbanzo beans and mushrooms, it is even more nutritious!
(In this picture, the hulled pumpkin seeds are on the right – the shell has been removed)
RECIPE:
Wash seeds by rinsing under cold water in strainer.
Heat skillet to medium high heat.
Dry roast seeds, stirring often until about 20-30 have popped.
Remove from skillet by pouring into a clean dry bowl.
Drizzle the Tamari and stir to coat. When seeds are cool. Serve and enjoy!
Last month, the New York Times Magazine featured an article by Michael Moss called “The Extraordinary Science of Addictive Junk Food.”
The article explores the creation, science, and marketing of junk food in various case studies. While the article dives into typical junk foods like Cherry Vanilla Dr. Pepper and Lunchables, I found the following excerpt to be the most eye-opening:
“Many of the Prego sauces — whether cheesy, chunky or light — have one feature in common: The largest ingredient, after tomatoes, is sugar. A mere half-cup of Prego Traditional, for instance, has the equivalent of more than two teaspoons of sugar, as much as two-plus Oreo cookies. It also delivers one-third of the sodium recommended for a majority of American adults for an entire day.”
Why is this so worrisome? Because, we know that foods like Cherry Vanilla Dr. Pepper and Lunchables are not healthy foods. We know that we should reduce our intake of junk foods. However, tomato sauce? Is that a publicized health concern? Do we see movies like “Super Size Me” and “Food Inc” showing the health concerns of tomato sauce?
No. If anything, Prego Tomato Sauce is positioned as a healthy food. A food full of vegetables and nutrition. Marketed as “Healthy and Delicious” and “100% Natural,” without the education, how can consumers know and understand the sugar and sodium content? This is the type of “junk food” that is the scariest because it is masked as a healthy choice.
As consumers, we need to get smarter about the foods we consume especially when those foods are being consumed by our families. Making food from scratch using natural and local ingredients is the best way to optimize the nutritional value of the food you feed your families and to avoid “sneaky sugars” like those in Prego Tomato Sauce.
However, in this fast-paced world, homemade isn’t always an option. Here is a great link to educate yourselves and your families on how to read, understand, and make healthy decisions based on food labels!
Heat the oil in smaller-sized pan or pot that has a lid. Sautee the onion in the oil until sizzling and softened. Add a dash of spice and the beans and water, bring to a boil, cover and simmer. Stir periodically. Taste for softness; add more water if still firm and water has been absorbed. When cooked and soft, add some soy sauce or salt. For a slightly stronger flavor, add a tad of minced garlic with the onions and/or use butter or ghee instead of oil. Eat plain or serve with rice, corn chips, pita or tortillas.
With the beautiful snow and chilly temperatures, it is the kind of weather outside that makes you want to eat something that will warm you right up.
Here is a recipe for Minnesota Wild Rice and Mushroom Soup. Wild rice is the official grain of Minnesota, and it is grown primarily in the northern third of Minnesota. Support Minnesotan farmers by heading to a co-op to buy the wild rice for this delicious winter soup staple.
If you want to be a little more exotic, try this Roasted Tomato, Garlic & Onion Coconut Soup. This super simple recipe is a great way to liven up traditional tomato soup. It is filling enough to be served as a main meal, but also would go great with a simple sandwich or salad.
Finally, for a twist on a kid-friendly favorite, try this Alphabet Soup recipe that uses a bottle of spicy vegetable juice cocktail for flavor. Substitute the frozen mixed vegetables for fresh ones to make this soup even more delicious and nutritious!
Ingredients
After placing the ingredients in the pan, cook on low with the lid on, checking frequently. Eat when they are easily cut through with a knife.
If you are not using a non-stick skillet, you will want to use a little oil with the heat on low so as to prevent burning.
