Today I'm sharing recipes, as requested by my cousin Kim. They are all recipes that my three year old little guy has enjoyed. Although keep in mind he is generally an adventurous eater. And, they all meet my guidelines for diet. I have the measurements for two, but all the recipes can easily be doubled.
Spiced Israeli Couscous with Prunes and Ginger, adapted from Alive magazine’s recipe.
½ cup Israeli couscous (this is the larger pearl couscous – somewhat hard to find, I found mine at my local butcher who carries lots of organics.)
1 cup vegetable stock
2 carrots, grated
1 tsp butter
1 Tbsp olive oil
1 small onion, diced
2 cloves of garlic minced
1 tsp ground ginger (or freshly grated)
½ tsp ground cardamom
½ tsp cumin powder
½ tsp turmeric
1 tsp honey
1 cup of pitted prunes, cut into bit sized pieces.
Salt and pepper to taste
Chopped cilantro to garnish
In a small pot, cook grated carrot with butter and enough water to just cover the carrot. After carrot is soft, puree and set aside.
In a saucepan, first light toast couscous in a dry pan. Set aside. Then, sauté onion, garlic and ginger in olive oil until onion is soft. Stir in cardamom, cumin and turmeric, salt and pepper. Then add couscous and stock. Continue to stir until stock is absorbed and couscous is tender. Stir in honey and prunes. Add carrot puree. When serving, top with cilantro. Makes 2-3 servings.
Yellow Coconut Curry with Baked Tofu (my recipe)
Baked tofu:
½ block of firm tofu cut in 1 cm cubes
Marinade for at least 2 hours in:
2 cloves garlic minced
2 tsp of minced ginger
1 tsp honey
1/8 cup soya sauce or tamari sauce
1 tsp olive oil or sesame oil
After, baked on a cookie sheet at 350’F for ½ hour, turning tofu pieces about ½ way through
Curry:
1 tbsp canola or olive oil
1 small onion sliced
1 tbsp yellow curry
1 tsp turmeric
Ground pepper to taste
½ tsp cardamom
½ can lite coconut milk
1 small zucchini, cut in diagonal slices
1 carrot, peeled cut in diagonal slices
1 small head of broccoli, cut in to florets
In a wok or large saucepan, heat oil and sauté onions on med-high heat. Once the onions are soft, add spices: turmeric, curry, pepper and cardamom. After about a minute of heating spices add coconut milk to pan, stir until well combined and add vegetables.
Once cooked add baked tofu, serve on rice or try quinoa. Recently I cooked quinoa just like rice in the rice cooker. It worked out well.
Bengali Beef (adapted from the Cooking with Foods that Fight Cancer)
1 Tbsp olive oil
½ lb. of lean ground beef
1 large onion, sliced thinly
2 cloves garlic, minced
1 tbsp curry powder
1 tsp turmeric
1 tbsp flour (or tapioca starch)
¾ cup beef or vegetable stock
1/8 cup vinegar
¼ cup raisins
1/8 cup pine nuts
¼ pistachios, shelled (although I’ve been using cashews)
½ cup plain yogurt or plain kefir
Heat olive oil in a large pan. Cook the onions and garlic until browned, try a medium low heat. Add curry and turmeric. Cook for another minute. Push onions and garlic to the edge of the pan and add beef. Cook on medium to medium high heat until beef is cooked through. Sprinkle flour on beef and onion mixture. Add salt, pepper, cardamom, broth, vinegar and raisins. Mix well, cover, and let simmer on low heat for 20 minutes. After add the pine nuts and pistachios. Serve on basmati rice, top each with about 4 Tbsp of yogurt.
As I typed out these recipes I realized there are a number of substitutions that I use to help reduce the amount of processed foods (including white flour). I use a variety of substitutions on a regular basis. Here are a few of the top of my head.
white flour: use spelt or kamut flour. I have also been experimenting with brown rice flour and quinoa flour, whihc are heavier and need to be mixed with other flours. If the flour is being used as a thickening agent then try tapioca flour
white rice: use quinoa or at least parboiled or basmati which have a lower glycaemic index. If I recall from a relative who has diabetes, one cup of white rice is something like eating 9 packets of sugar.
any oil can be substituted for olive oil or canola. I'm also experimenting with coconut oil which has a higher burn point and some sources are indicating it has health benefits unlike what was previously thought
if reducing salt intake us Bragg's or tamari sauce in place of soya sauce
use yogurt in place of sour cream to reduce fat
sugar: try agave syrup or I'll use a combination of honey and agave
there are more health benefits to eating/keeping tree nuts raw and seed (or pod nuts) to be cooked. This influences how I make muesli.
These are just a sample of some of the changes I make when cooking. Of course I am trying to keep all meet and meat by-products organic as well as the fruits and vegetables that are known to have a higher pesticide load.