Savory Muffins for Kids on the Go

This was another part of the picnic we took for Kindergarten Beach Day, and they were a hit for my kids (and everyone else sitting on a towel nearby…until we ran out).

Cottage Cheese-Dill Muffins
(adapted from 1,000 Low-Fat Recipes)

2 egg whites
1 egg
1 tub (1 ¾ cups) low-fat cottage cheese
3 Tablespoons vegetable oil
¼ cup sour cream

1 2/3 cups unbleached, A-P flour
Dash of salt
4 teaspoons sugar (though I think you could omit this with equally good results)
1 Tablespoon baking powder
1 teaspoon baking soda
3 teaspoons dried dill

Preheat oven to 375 and line baking tray with a dozen muffin cups.

Using a whisk or hand mixer, combine the egg whites, egg, cottage cheese, vegetable oil and sour cream until blended. Set aside.

In a separate small bowl, combine the dry ingredients (flour, salt, sugar (optional), baking powder, baking soda and dill). Fold (or using a hand mixer on level 1) the dry ingredients into the wet ones until blended. Dough will be rather firm.

Spoon equal amounts of dough into the 12 muffin cups and bake for 25 minutes, or until muffins tops are golden and firm to the touch. I always also test to make sure a toothpick inserted in the center comes out clean.

Fruit Skewers

Yesterday was “K Beach Day”. I knew my kids wouldn’t be long for sitting and actually eating their picnic, so I tried to come up with a lunch that my kids could quickly eat if they were running around with their friends.

Fruit Skewers
Your favorite fruit, cut into chunks
Wooden skewers
Thread the fruit onto the skewer. It’s best to start and end with something like a grape, that isn’t likely to slip off.

I made this for a snack at my son’s school earlier this year and it was a big hit then too. There’s something about getting to pick up a colorful wand of fruit that just makes it so much more fun than plain fruit salad!

And last but not least, Rainbow Dinner...

11 colors again. A great plate of choices. You get the picture by now…here’s one thing I forgot to mention though. A friends asked if I waste a lot of food when I put out so many choices? No, not at all. If something hasn’t been touched and is still fresh, it gets recycled in the next meal. Sometimes one child just isn’t in the mood for watermelon, or cucumbers, etc. But chances are if they see it a couple times they’ll venture to try it. I do not make ultimatums at dinner, saying you must each such and such. I am fortunate that they both have a pretty varied palate and neither little guy is picky. The battle I fight is keeping them in their seats! There's a lot of energy at our dinner table...

Rainbow Lunch Bonanza

Green: grapes & celery (“2 greens!”)
Orange: carrots & a slice of sharp cheddar cut with a cookie cutter for added excitement…heck if it makes them eat it… (“2 oranges!”)
Red: cubes of watermelon (“1 red!”)
Pink: 1 slice of Applegate turkey rolled into a tube (“1 pink!”)
Purple: grapes (“1 purple!”)
Blue: blueberries & blackberries (“wow, 2 blues this time!”)
Brown: cup of Trader Joe’s High Fiber O’s and a side of hummus (“2 browns!”)

11 colors in this Rainbow Lunch…lots of excitement at meal time.
Time spent preparing lunch: about 2 minutes.

Rainbow Breakfast

My comment yesterday about a plate of food looking like a rainbow and my son counting the colors on his plate spurred a bunch of emails from friends. It seems that we’re all looking for ways to encourage our children to eat a variety of wholesome foods…and what child doesn’t like a contest? By suggesting your child go on a “hunt” for colors on their plate, you will be encouraged to make it more colorful, and they will (hopefully) be excited to see what’s being served. This is today’s breakfast entry and the count that ensued in our kitchen at 7am. If you're daunted by the prospect of getting ready for school morning chaos, please keep in mind that all of the fruits and veggies were prepped yesterday so making breakfast just involved scrambling eggs and toasting the muffin:

Green: grapes & chopped avocado (“2 greens!”)
Yellow: scrambled eggs & yellow peppers (“2 yellows!”)
Red: bell peppers (in the eggs) (“1 red!”)
White: onion (in the eggs) & cream cheese (“2 whites!”)
Purple: grapes (“1 purple!”)
Blue: blueberries (“1 blue!”)
Brown: whole wheat raisin English muffin (“1 brown!”)

Grand total...10 colors!

Mango with Fresh Mint, Cinnamon and Coconut

The title of this entry gives you the recipe for this healthy, sweet way to end dinner. But, if you want more explicit cooking instructions: chop mango into bite-sized pieces, sprinkle with (unsweetened, toasted) coconut, a dash of cinnamon, and some chopped mint. Done! Not only is it pretty, but the flavors are wonderful together.

Citrus-Infused Black Beans

Simple. A great side for any Mexican/Cuban-inspired dinner!

2 oranges, juiced and zested into a saucepan
1 or 2 onions, diced
Cumin
Chili powder
Coriander
Cinnamon
Honey
Cider Vinegar
2 cans black beans, rinsed and drained

First I zested and juiced two large naval oranges into a saucepan. Brought that to a boil (to reduce the juice and give it a more pungent flavor). Added the diced onion as soon as it was chopped. Added a healthy shake of chili powder, coriander, cinnamon, and cumin. Let my little one squeeze some honey in for sweetness. Added a splash of cider vinegar for tang (but as it boils, this taste will mellow). Then once the liquid was reduced by about half I threw the beans in, popped a lid on top and turned the heat off to let the flavors meld. They are really delicious!

Simple Roasted Veggies

I am all about economies of scale when it comes to cooking. If I am making any of my meatball recipes, or something like chicken enchiladas, I make a batch for the freezer. When I whip up a frittata or protein pancakes I make extra for later in the week, so we can simply heat up breakfast in a matter of minutes...but still enjoy a healthy homemade meal. So last night, when I needed to make a veggie side for dinner, I decided to also roast several different veggies to cut down on prep time later this week.

All veggies were tossed in a little olive oil and kosher salt then roasted in a 375 degree oven for between 20-45 minutes, depending upon the type of veggie. The idea is to cook them until they’re crisp tender. You don’t want to overcook them (to the point when they’re mushy) or they’ll be nasty the night you make them…and even worse a couple days later! Here’s what I roasted, and what I intend to make with each one to give you some ideas:

Leeks (tender spring ones from my CSA delivery) – were eaten last night as a side with our halibut
New Potatoes – the kids had these as a side with their chicken apple sausage dinner last night then I chopped them up in a hash I made for our breakfast this morning; we still have a couple leftover and I’ll crisp them up in a fry pan tonight with the kid’s dinner
Zucchini – always a good addition to a frittata; will be tossed in salads; will toss with a little more olive oil, some lemon zest and fresh mint and serve as a side with dinner tomorrow
Broccoli - chopped some and added it to my son’s Annie’s Mac & Cheese at lunch today; will make scrambled eggs with broccoli and Feta; if I have any left, I’ll toss in a sherry vinaigrette and add some pine nuts and yellow raisins for a nice sweet-tangy room temp side
Carrots – also appeared in my son’s Mac & Cheese; roasting them brings out their sweetness, so my kids like to snack on these; another idea for a side would be to toss carrots in a tangy vinaigrette like this: 1T olive oil + 1T mustard + 2t lemon juice + 2t honey...whisk and add chopped fresh parsley
Peppers and Onions – were used in today’s hash; will be used in the frittata; perfect in the black bean burritos that are a current favorite with my kids (probably because it’s a meal they can eat while moving…); and will be a side to the fish tacos I am making Friday night

So, I have a fridge full of veggies ready to go…but tonight I don’t have to use any of them as it’s my night to pick up dinner from my Supper Exchange (see posting from March 18 if you want to set up your own). Chicken Curry here I come!