No Blog Post This Week!

Unfortunately, I lost the USB cord for our camera while taking a picture of a giraffe at the zoo (true story).  So, all the glorious food pictures I was planning to share with you are still stuck in the camera, waiting to be released.   I'll be back next week (or sooner, depending on how quickly the new cord arrives) with a tasty new summer recipe for you!

In the meantime, take a look at my Facebook page and peruse the links I've posted.  I like to share all the delicious recipes and interesting food facts I find as I cruise around the web.

Also, if you're new to the blog, check out my Happy Morning Blueberry Almond Muffins.  I made them last night, and we ate them for breakfast this morning.  YUM!

The Baby Food Post (also great for adults, post-oral surgery!)

Knowing that I love to eat whole foods, people often ask me what brand of food I feed Baby C.  The answer is:  no brand.  That's right... I made all of his baby food in the tiny kitchen of our home sweet home!*  It wasn't nearly as hard or time-consuming as I was anticipating, and I had great peace of mind knowing every little ingredient that made its way into his pudgy little belly.

Plus, the cost is astronomically cheaper.  One bag of frozen organic peas is a couple of dollars, and it will make numerous containers of sweet pea puree.  One serving of store-bought organic pea puree is almost $2.

I'm not a nutrition counselor or doctor, so I'm not going to tell you what to feed your baby or when to introduce it to him/her.  Instead, I'm just going to give you some quick tips and tricks that will help you get started if you'd like to make food for your own little peanut.  The "recipes" below are organized according to preparation method, not order of introduction or even flavor.  Baby C is now almost 10 months old and has moved on to finger foods, so the methods I'm sharing are for the foods he consumed between the ages of 4 and 9 months. Oh, and I also consumed them for a while while he was 4 months old.  Jaw surgery left me flat on my back and unable to chew for about a week, so the little cubes of purees in our freezer provided the perfect soft food option while I was recovering.

* In a pinch, though, we fed him Plum Organics puree pouches. They're great because they contain only fruits and veggies.  The ingredients list for the sweet potato pouch is "organic sweet potatoes."  Compare that to other major brands of baby food, and you'll be surprised.

STORAGE:

The first thing you'll have to decide is how to store your baby food.  If you plan to make a bunch at a time and freeze it, the best options are probably...

...glass containers.  These are nice because you can freeze and reheat all in the same container.
We received two sets of these wonderful Green Sprouts Baby Food Storage Cubes as gifts,
 and we would have purchased more if it was within our budget.

...plastic containers with snap-on lids.  My sister in law has a complete set of these (about 100 containers), and she loaned them to us when she taught me how to make sweet potato puree (C's first food - awww...).  We ended up using these the entire time Baby C was eating purees.  They're great because after the food freezes and sets, you can throw them in gallon zip lock bags to keep them sorted. I believe she bought them at the Dollar Store.

...ice cube trays.  Yep - just plain old trays!  You can spoon food into each compartment, let it freeze/set, and pop the cubes out into a zip lock freezer bag.  This method works quite well, but I chose to go with the plastic containers so I wouldn't have to worry about the frozen cubes sticking to each other inside of the bag.

EQUIPMENT:

• Food Processor
• Spatula
• Spoon
• Sharp knife and cutting board
• Large pot with a steamer basket
• Masking tape and Sharpie (for labeling food)
• Fruits/veggies (organic, if possible)
• Water

HOW TO PREPARE: VEGGIES WITH SKINS - 

Sweet potatoes, carrots, beets, white potatoes...

1.  Peel vegetable using a sharp knife or potato peeler.

2.  Chop into 1-inch or smaller chunks using a large butcher knife.

3.  Add a few inches of water to a large pot.  Place chunks in steamer basket and simmer, lid on, for at least 15 minutes.  After 15 minutes, check every 2-3 minutes for consistency.  Your veggies will be done steaming when a fork can be easily inserted and removed.

4.  Remove veggie chunks from steamer basket and allow to cool.   Reserve water from pot.

5.  Place chunks in food processor and pulse until broken up.  Continue to puree for 1-2 minutes, or until a smooth paste has formed.  Use water from pot to thin the mixture until desired consistency is achieved.  When my sister in law taught me how to make sweet potato puree, she showed me what the consistency should be for Stage 1 and Stage 2 purees.  If you're unsure, check out the purees in the grocery store before you start cooking.

6.  Spoon puree into storage containers and freeze until set.


HOW TO PREPARE: SQUASH -
Butternut, acorn, pumpkin, etc.

1. Preheat oven to 400.  Cut squash in half lengthwise using a sharp knife, and scoop out seeds.

2. Place squash, cut side down, in a glass baking dish with about an inch of water.

3.  Roast for 30-40 minutes, or until a fork can be easily inserted and removed.

4.  Remove squash from oven and allow to cool.  Place chunks in food processor and pulse until broken up.  Continue to puree for 1-2 minutes, or until a smooth paste has formed.  Add water as needed to achieve desired consistency.

5.  Spoon puree into storage containers and freeze until set.

6.  When baby is old enough to enjoy spices, cinnamon is a tasty topping choice for squash.  Baby C LOVES it!!


HOW TO PREPARE:  FROZEN VEGETABLES -
Peas, beans, corn, etc...

 1.  Prepare vegetables according to package directions.

2.  Allow to cool.

3.  Place in food processor and pulse until broken up.  Continue to puree until a smooth paste has formed.  Add water to achieve desired consistency.

4.  Spoon puree into storage containers and freeze until set.


HOW TO PREPARE: DRIED FRUITS -
Dried apricots, prunes

1.  Place desired amount of dried fruit in bottom of pot.  Add water to cover fruit, with an additional inch of water on top (fruit may float, so you might have to estimate the amount of water needed).

2.  Boil until fruit begins to hold water and expand in size.  Fruit is ready when it is plump and tender.

3.  Remove from water and allow to cool, reserving water.

4.  Add to food processor along with a splash of the water.  Pulse and puree until blended, adding water to keep fruit from becoming gooey and sticking to the blades.

5.  Spoon puree into storage containers and freeze.  Note:  dried fruits will not set into solid blocks when frozen, so the ice cube tray/zip lock bag method probably won't work.  You'll have to store these purees in individual containers if freezing.

HOW TO PREPARE:  FRESH FRUITS -
Melons, berries, mango, avocado, apricot, peach, pear...

Most fresh fruits are soft and contain a lot of water, so there really isn't much work needed.

1. Cut up the fruit, peeling if necessary, and place it in the food processor.  Pulse until blended.  Add water if needed, but in most cases the fruit will be hydrated enough on its own.

2. Spoon puree into storage containers and freeze.  This photo shows the way I labeled each container with the contents and date, using masking tape and a Sharpie.

HOW TO PREPARE:  Grains for Baby
Oatmeal, rice cereal...

Many people buy baby versions of whole grain foods, and this is perfectly fine.  Your baby will be no less healthy if you buy baby oatmeal vs. pureeing regular oatmeal on your own.  I chose to prepare grains for Baby C myself because it was easy, and it meant that I had one less thing to remember to buy when I was at the grocery store.

1.  Place desired amount of grain in food processor.

2.  Pulse until soft and powdery.

3.  Store in an airtight container.

4.  Prepare as usual.




There are many, many other food options out there, and I'm sure you and your baby will enjoy exploring them.  Baby C certainly wasn't limited to the foods I've shared with you today.  I also made applesauce, whipped cauliflower, and other delicious treats for my hungry little boy.  Feel free to experiment, mix foods, and create new "recipes" that your little one can enjoy.

Resources:

wholesomebabyfood.momtastic.com

Found on Amazon










My first and most helpful resource was my sister in law, Heather, who got me started on this whole baby food making journey when C was about 2 months old and solids seemed eons away.  :)

Blueberry Watermelon Green Smoothie Challenge

Sometimes it's fun to sit back and enjoy your food, savoring every bite just because you like it.  At other times, though, it's fun to set challenges for yourself while eating.

Don't worry, I'm not asking you to become the next Joey Chestnut!  I want you to challenge yourself to take a risk with the way you add greens to your breakfast.  For some of you, this might mean taking the scary step away from "safe" greens like spinach in order to incorporate intimidating leafy foods like kale and swiss chard.  For others, it might mean increasing the amount of greens you include in your recipe.

Whatever your challenge is, I wanted to make it easy for you.  This blueberry watermelon smoothie is sweet, flavorful, and incredibly easy to drink.  You'll find that it's not hard to push yourself to take a risk because you'll want to drink more and more of it!

BLUEBERRY WATERMELON GREEN SMOOTHIE CHALLENGE

Ingredients:
1 banana, cut into chunks and frozen overnight
3/4 cup fresh watermelon
1/2 cup fresh blueberries
1 1/2 tbsp Greek yogurt
1 tsp. vanilla
1 tbsp or so of liquid sweetener (honey or agave)
EITHER 2-3 handfuls of kale or swiss chard OR a large pile of greens

1.  Cut watermelon into chunks; add to food processor along with banana, blueberries, yogurt, vanilla, and sweetener.  Pulse until blended.  Take a small taste of what you've just created.  Delicious, isn't it?

2.  If your challenge involves using a NEW form of green leafy veggie, add it and puree until well blended.  EJNOY!

3.  If your challenge involves using MORE greens than usual, start with 2-3 handfuls.  Keep adding from there, tasting along the way.  You'll know when you've hit your max.  For me, it was the point when the consistency of the smoothie started to change.  It still tasted delicious, but I knew I had to stop things if I wanted to be able to drink it through a straw instead of eating it with a fork and knife.  Take a look at the photo below.  That smoothie is just packed with kale and spinach.  YUM!

4.  If you have kids, don't leave them out of the challenge.  Baby C enjoyed this smoothie right along with me.  In fact, he was looking for more after we finished it.

---Unfortunately, I don't have any "in process" photos for you today.  I somehow deleted them from the camera before downloading them to my computer.  Luckily, I made this mistake with a super easy recipe that probably doesn't even merit step-by-step pictures.---

Packed with green goodness!

Baby C stops for a water break while enjoying his smoothie.
See the blueberry-stained greens on his little cheeks?

3-Minute Black Bean Spread

As a vegetarian, I often find myself working to sneak extra protein into my meals.  One delicious source of protein is beans, so I cook with them a lot.  This black bean spread is simple, versatile, and bursting with flavor.  I used it in a wrap for these photos; but I can imagine using it as a dip for veggies, as a filling in enchiladas, or as a layer in one of those delicious seven layer salads you always find at picnics.  If you have 3 minutes to spare, I recommend you use them to make this recipe!



3-MINUTE BLACK BEAN SPREAD

Ingredients:
1 (15 oz) can black beans, drained and rinsed
3 tbsp salsa (make your own, or I like to use Mrs. Renfro's brand)
1/4 - 1/2 cup cilantro
3 tbsp. nutritional yeast

1.  Place all ingredients in food processor and pulse/blend until creamy and well blended.

2.  That's it!  It actually doesn't even take 3 minutes to make this, but I included an extra 2 minutes and 30 seconds so you could gather the ingredients and clean up.  :)

3. To make a wrap:

• Melt some cheddar cheese onto whole wheat Indian roti (you can also use a sprouted grain tortilla).
• Layer some bean spread on top of the cheese.
• Add veggies.  I used mixed greens, tomato, and avocado.
• Add quinoa or another grain to make your wrap more filling.

Place all ingredients in food processor and pulse/blend until creamy and well blended.

That's it!  It actually doesn't even take 3 minutes to make this, but I included an extra 2 minutes and 30 seconds so you could gather the ingredients and clean up.  ENJOY!

To make a wrap:  Melt some cheddar cheese onto whole wheat Indian roti (you can also use a sprouted grain tortilla).

Layer some bean spread on top of the cheese.

Add veggies.  I used mixed greens, tomato, and avocado.
Add quinoa to increase the protein content.

Blueberry Quinoa Salad with Toasted Walnuts

I eat a salad almost every day, so I have to be pretty creative to keep things interesting.  Lately, I've been adding grains to my salads to make them heartier and increase the nutritional punch.  Today's salad includes quinoa and walnuts, so it's a protein powerhouse.  That protein, along with the antioxidant-rich blueberries and calcium- and iron-containing greens, combine to make a VERY healthy meal.  Enjoy!

BLUEBERRY QUINOA SALAD WITH TOASTED WALNUTS

Ingredients:

1 cup quinoa, rinsed

1 1/2 cups vegetable broth or water (it's so much better with the broth!)

1/2 cup walnuts, chopped

1 cup fresh blueberries

5 cups mixed greens

Balsamic vinegar to drizzle

Extra virgin olive oil, to drizzle (if desired)

1.  Stir quinoa and broth together in a medium pot.  Bring to a boil.  Reduce heat and simmer, covered, for about 15 minutes.  You'll know that the quinoa is done when the ring separates from the grain (see picture below).  Set aside.

2.  Toast walnuts in saucepan over medium heat.  Walnuts are done toasting when they are slightly browned and begin to release a (delicious) smell.  Set aside.

3.  Toss blueberries, greens, and walnuts in a large bowl.

4.  Here's where it's up to you.  If you'd like an entirely cold salad, chill the quinoa before tossing it with the rest of the salad.  If you're feeling adventurous, add it while it's still warm.  Personally, I love the feel of warm quinoa in a cold, crisp salad.  Also, play around with the amount of quinoa you add.  I usually have a little bit left over to use in another recipe.

5.  Drizzle with balsamic vinegar and/or olive oil.

Stir quinoa and broth together in a medium pot.  Bring to a boil.
Reduce heat and simmer, covered, for about 15 minutes.  You'll know that the quinoa is done when the ring separates from the grain (see picture ).  Set aside to cool.
NOTE:  This picture shows tri-colored quinoa, but any color can be used.

 Toast walnuts in saucepan over medium heat. 

Toss blueberries, greens, and walnuts in a large bowl.  Here's where it's up to you.  If you'd like an entirely cold salad, chill the quinoa before tossing it with the rest of the salad.  If you're feeling adventurous, add it while it's still warm.  Personally, I love the feel of warm quinoa in a cold, crisp salad.

               Drizzle with balsamic vinegar and/or olive oil.

ENJOY!

Coconut Oil: It's Not Just for Food!

http://www.spectrumorganics.com

I am a longtime fan of coconut oil.  I love to use it in cooking (just peruse my recipes to find some examples), as a lotion, and as a deep conditioner for my hair (think hot oil treatment).  A friend recently shared this post about using it as a sunscreen, and that got me thinking.  I've been reading so much lately about the dangers of most mass-produced sunscreens, and I've been wondering what to do:  risk cancer via sunscreen, or risk sunburn and cancer via the sun?  Coconut oil, in its familiarity, seemed like a good alternative for me.  

After doing more reading, I started to get excited about trying it out.  Coconut oil has apparently been used as a sunblock in the tropics for generations, and it has a ton of benefits.  It conditions your skin, has antimicrobial properties, and protects from damaging sun rays without blocking Vitamin D production.  The only downside is that it doesn't seem to have the highest SPF, so it needs to be re-applied often.

I tan easily and rarely burn, so I knew that I wouldn't be the best test subject.  I've been using the coconut oil every day for about a week in place of my regular sunscreen, and haven't seen a lick of difference.  Of course, I see little difference in my skin if I don't use any sunscreen at all, either.  

First backyard swim! (Pre-coconut oil trial.)

I knew that if I truly wanted to test the effectiveness of coconut oil as sunscreen, I'd have to bite the bullet and spread it on the soft skin of my sweet little boy, Baby C.  C has fair skin, blue eyes, and blonde/red hair.  He's a crispy sunburn just waiting to happen.

 I couldn't bring myself to test it on his entire body at once, so I chose one body part (his right arm), and I've been using the coconut oil there every day.   The original article said to re-apply every hour, so I slather on more coconut oil every time I re-apply Sunology (his usual sunscreen) to the rest of his body.   

After 6 days... the arm is no different from the rest of his little bod. I've found that I actually like the coconut oil better than the sunscreen because it's easier to rub into his skin, and it seems to absorb more quickly and evenly.  It also has a nice, very light scent.

I know that the picture above shows Baby C playing in the shade, but I want to assure you that he doesn't spend all of his time hiding from the sun.  We live in Wisconsin, so the summer months are sacred.  We soak up every little second of brightness while we can - before the endless winter hits us.  That said, the coconut oil has protected his skin while swimming at the pool, hiking for a few hours, walking 3+ miles, camping, playing at the playground...  this kid has pretty much been in and out of the sun for days now, and he hasn't even changed color a tiny bit.  Go, coconut oil!

NOTES: 

• Coconut oil isn't found in liquid form at room temperature like olive oil or vegetable oil.  Instead, it's more like the consistency of lard (yuck, I know...).  To use it as a lotion, you'll have to heat it slightly.  We don't really use the air conditioner in our house, so it's pretty liquidy from June-September just sitting in the pantry.
• I don't know if this matters when using it as a sunscreen, but I only use non-processed coconut oil when cooking.  This means that it's expeller pressed, not expressed.  Also, I buy organic.  So, we've been blocking rays with the type of coconut oil shown in the first picture.  Feel free to experiment with other types and let me know how it goes!

Rice and Bean Enchiladas

Ole!  Who doesn't like the taste of homemade enchiladas?  Well, I'm sure there's someone out there, but they definitely don't live in our house!  Enchiladas are one of our "go to" dishes when we are at a loss as to what to make for dinner on a particular night.  The recipe has evolved and changed with time, and this is where we are right now.  Next week?  Well, that could be a whole new story...  the nice thing about this recipe is that it's super easy to manipulate.  So -  have fun with it, use your own filling/topping ideas, change it up a little bit or even completely overhaul it.  This recipe is just waiting to be personalized!

RICE AND BEAN ENCHILADAS

Ingredients:

• 1 pint heavy cream 
• 12 taco-sized flour tortillas, or about 8 sprouted whole grain tortillas (or enough to fill your enchilada pan)
• 2 garlic cloves, sliced or minced
• 1 tbsp. olive oil
• 16 oz. can black beans - drained and rinsed
• 4 cups cheddar cheese, shredded
• 2 tomatoes - chopped
• 1/2 white onion - chopped (put in a whole onion if you love that onion flavor)
• 1/2 tsp. cumin
• 1/2 tsp chili powder
• Sea salt, to taste
• 2 - 10 oz. cans of enchilada sauce (or use the sauce from this recipe )
• 2 cups brown basmati rice
• 2 handfuls of cilantro - chopped or cut w/ kitchen shears
• Pico de Gallo, guacamole, greek yogurt, or any other toppings you enjoy
• 12x18 Pyrex baking dish

1. Preheat oven to 350 degrees.

2. Make 2 cups of brown basmati rice in rice cooker or on stovetop.  For extra flavor, use organic vegetable broth instead of water. 

3. Shred cheese; chop/mince onions, tomatoes and garlic; cut cilantro.  

4.  Heat olive oil in large skillet.  Add garlic.  Add onions and saute on medium heat until clear in color. Add tomatoes and saute  for 2 minutes.  Stir in spices and saute an additional minute.

5. Add sauteed onion mixture to the cooked rice, along with 2 cups of shredded cheese, rinsed black beans, and a handful of cilantro. 

6. Pour heavy cream into a saucepan and heat on low to medium low (Don't let it get too hot, because you have to dip your hands in the cream!).  

7. Place the Pyrex dish directly next to the skillet.  Dip each tortilla in cream and let it soak for 10-15 seconds, making sure all parts of tortilla get dipped. 

8.  After each tortilla is dipped, carefully transfer tortilla to Pyrex dish. Spoon 1/2 cup of rice mixture into each tortilla and wrap up each tortilla like a burrito. (Side, bottom, side, top) Place wrapped tortillas face down so opening crease is faced toward Pyrex dish.  

9. Repeat step #5 until Pyrex dish is filled with tortillas. 

10. Pour enchilada sauce over tortillas.  The enchilada sauce should fill up about half-way up the Pyrex dish, maybe slightly more. Enchiladas should still firmly be in place, not swimming in sauce. Sprinkle remaining shredded cheese over enchiladas. 

11. Bake, uncovered, for 25-30 minutes on middle rack. Cheese should be completely melted. Broil on low for 1-2 minutes to make top of enchiladas slightly crispy. 

12. Top with cilantro, guacamole, pico de gallo, greek yogurt, etc.

Whew!  It seems like a lot to do when I have it all typed out like that, but it's really not a very complicated recipe.  Here it is in pictures:

Shred cheese (don't buy pre-shredded; it has so many nasty additives!)

Chop/mince onions, tomatoes and garlic; cut cilantro. 

Heat olive oil in large skillet.  Add garlic

 Add onions and saute on medium heat until clear in color. Add tomatoes and saute  for 2-3 minutes. 

Stir in spices and saute an additional minute.

Add sauteed onion mixture to the cooked rice, along with 2 cups of shredded cheese, 
rinsed black beans, and a handful of cilantro. 

Pour heavy cream into a saucepan and heat on low to medium low (Don't let it get too hot, because you have to dip your hands in the heavy whipping cream!).  Place the Pyrex dish directly next to the skillet.  Dip each tortilla in cream and let it soak for 10-15 seconds, making sure all parts of tortilla get dipped. 

After each tortilla is dipped, carefully transfer tortilla to Pyrex dish. Spoon 1/2 cup of rice mixture into each tortilla and wrap up each tortilla like a burrito. (Side, bottom, side, top)
Place wrapped tortillas face down so opening crease is faced toward Pyrex dish.
The brownish tortilla near the top is my sprouted grain tortilla.  The rest are regular flour tortillas.

Pour enchilada sauce over tortillas.  The enchilada sauce should fill up about half-way up the Pyrex dish, maybe slightly more. Enchiladas should still firmly be in place, not swimming in sauce. Sprinkle remaining shredded cheese over enchiladas. Bake, uncovered, for 25-30 minutes on middle rack. Cheese should be completely melted. Broil on low for 1-2 minutes to make top of enchiladas slightly crispy. 

ENJOY!

YUM!

Green Smoothie for Beginners

Consider this Green Smoothie 101.  If you're interested in adding some greens to your day, but you feel apprehensive about the sinister-looking "green drinks" that are found in health food restaurants and stores, this recipe is for you.  It's sweet, creamy, and easy to drink; and the greens involved are very familiar.  You won't be choking down chunks of kale and mustard greens in this drink... you'll simply be sipping on some spinach that has been blended with a few delicious fruits (Don't worry, though - the kale drink is soon to come!).

This smoothie is so easy to drink, Baby C loves it just as much as I do.  Much like a cat with a can opener, the sound of my food processor in the morning is sure to bring my little boy into the kitchen, FAST!  In fact, I've been known to add some sneaky ingredients to C's smoothie.  For example, I made a bunch of whipped cauliflower for him a while back, and he Hates It (yes, that's a capital 'H').  I find it easy to drop a frozen cube of it into his smoothie, blend, and serve it up.  He really has no idea what hit him.  Feel free to do the same for yourself.  Even though you'll actually know what the sneaky ingredient is, you'll probably find it difficult to taste.  Of course, if you're a little nervous about drinking spinach in the a.m., maybe you should just consider the greens your "sneaky ingredient" for now.  ;)

GREEN SMOOTHIE FOR BEGINNERS

Ingredients:
1 banana, cut into pieces and frozen overnight
1 orange, cut into chunks
Splash of milk - dairy or non-dairy
1/2 tsp vanilla
2-3 handfuls of spinach
Sweetener to taste, if desired (I like honey or agave nectar)

1.  Place banana, orange, vanilla, and milk in food processor and puree until a creamy, soft serve-like consistency is achieved.

2.  Add spinach and pulse until chopped up and blended consistently throughout smoothie.

3.  Add sweetener (if desired) and pulse until blended.

4.  Enjoy!

NOTES:  If making this smoothie for a baby, omit the sweetener.  Also, if you aren't sharing the smoothie with baby, you can use breast milk or formula instead of other forms of milk.

Place banana, orange, vanilla, and milk in food processor
and puree until a creamy, soft serve-like consistency is achieved.

Add spinach and pulse until chopped up and blended consistently throughout smoothie.  Add sweetener (if desired) and pulse until blended. (Shown here before spinach has been added.)

ENJOY!!