Banana Cauliflower Muffins

I love banana bread, its probably one of my favorites.  I was talking with a coworker who has a picky toddler and was trying to give her ideas for ways to sneak some veggies in her diet.  We came to banana bread, I think most kids like banana bread.  I researched some recipes and found one I really like, mostly because there wasn't any white sugar added!  I decided to try making these muffins with my pre-made pureed cauliflower.  You can see how I prepare my cauliflower in my post about mac and cheese.  The results were very yummy and my coworkers picky daughter and my kids gobbled them up!

Ingredients:

3 very ripe bananas
1/4 cup honey
1 TBSP pure vanilla extract
1 TBSP coconut oil melted
1 egg
1/2 cup plain greek yogurt
1.5 cups whole wheat flour
1 TSP baking soda
1/4 TSP salt
2 TSP cinnamon
4 oz puree cauliflower

Directions:

1) Preheat oven to 350 degrees and prepare muffin tin with liners ( I use IF YOU CARE liners )
2) In a stand up mixer combine bananas, honey, vanilla, coconut oil, eggs, yogurt, and cauliflower until lumps are gone.
3) In a separate bowl combine flour, baking powder, salt, and cinnamon
4) Slowly add the dry ingredients to the wet ingredients and mix until well combined
5) Scoop mixture into muffin tins, if wanted add chocolate chips on top.
6) Bake for 20-25 minutes

Store in airtight container
Enjoy!

( original recipe from www.runninginaskirt.com )

Quinoa "fried rice"

I try to make at least one vegetarian meal a week.  When looking for recipes, searching for vegetarian meals brings up a lot of pasta dishes.  I was so happy to find this recipe on superhealthykids that includes quinoa and vegetables!  Quinoa is high in protein and fiber and includes some antioxidants as well.  This meal is so tasty and my boys, especially Owen, loved it.  This can be made very quickly too, especially if you prepare the quinoa the night before.  I served the "fried rice" with a side of broccoli and fruit and it kept everyone full the rest of the night.

Ingredients:

2 medium carrots, diced
1 small onion, diced
2 cloves garlic, minced
3 TBSP butter ( I substituted butter with olive oil and it tasted just as good)
3 large eggs
1/2 cup green peas (frozen)
4 cups cooked quinoa
4.5 TBSP soy sauce ( I use low sodium)
1 TBSP oyster sauce

Directions:

1) Chop carrots, onion, and garlic, set aside
2) In a large pan over med/high heat and 1 TBSP oil (or butter) and add eggs, scramble with spatula        and cook.  Set aside.
3) Add another TBSP oil (or butter) back to pan and add chopped veggies, cook until soft.
4) Add another TBSP oil (or butter) and stir in cooked quinoa, eggs, and sauces, mix and cook for at least 2 minutes.

Tacos!

I love tacos, its a meal I don't have a problem with eating day after day.  I found a recipe on showmetheyummy that includes two types of bell peppers!  Peppers are full of vitamin C, antioxidants, and also helps support your vision with vitamin A.  This is now my go to recipe for tacos and we have had this every week for taco Tuesday the past few weeks!  I love being able to make my own seasoning as well.  Packaged taco seasoning includes preservatives and anti-caking agents.  This recipe is so easy and so yummy, I hope you like it as much as my family does!

Ingredients:

1 lb ground turkey (I use ground turkey breast)
1 small onion diced
1 large green pepper diced
1 large red pepper diced
2 TBSP chili powder
2 TSP paprika powder
2 TSP cumin
2 TSP garlic powder
1 1/2 TSP salt
1 TSP pepper
1/4 cups water

Directions:

1) Add some olive oil to pan and heat to med/high
2) Once hot add turkey, onion, peppers, and spices
3) Cook until meat is cooked and veggies are tender
4) Add water and simmer until mixture thickens
5) Top with whatever toppings you love!

Vegetable teriyaki chicken

My family loves teriyaki chicken, but the dish you buy at many local restaurants is often full of so much salt and sugar, and usually not good quality meat.  I came across this recipe from realhousemoms and not only is it really tasty it has 2 vegetables incorporated!  This recipe is fairly easy but does require some prep.  To make this recipe quicker I try to have the chicken baked in advance.  This is something you can do the night before and slice/dice and refrigerate for the following day.  When baking my chicken I coat with a small amount of olive oil then season with salt/pepper.  I generally only bake 2 chicken breasts at a time, 375F for 30 minutes.

I diced up chicken very small for my toddlers

Ingredients:

SAUCE
1/4 cup soy sauce (we use low sodium)
1/2 cup water
2 TSP minced garlic
1 TSP minced ginger
3 TBSP honey
1 TBSP brown sugar
2 TSP toasted sesame oil
1 TBSP + 1 TSP cornstarch

STIR FRY
2 chicken breasts (either sliced or cut up smaller for the kiddos)
2 cups broccoli
1 red bell pepper (diced)
salt and pepper to taste
1 TBSP olive oil
1 TBSP sesame seeds

Directions:

SAUCE
1) Place the soy sauce, water, garlic, ginger, honey, brown sugar, and sesame oil in a small pot over medium-high heat.  Bring to a light boil.
2) Mix the cornstarch with 2 TBSP cold water until dissolved.
3) Add cornstarch mixture to the sauce and boil for 2-3 minutes until sauce has thickened, set aside.

STIR FRY
1) Heat olive oil in large pan over medium-high heat
2) Add the broccoli and pepper and season with salt/pepper
3) Cook until the vegetables are tender ( I cook a little longer to make sure they are soft enough for my toddlers)
4) Add 2 TBSP water and cook until evaporated, set vegetables aside
5) If you aren't using chicken that has been prepared prior this is when you can add more olive oil to your pan and cook chicken until no longer pink, season with salt/pepper.
6) Combine chicken and vegetables in pot and mix with sauce
7) Serve over your favorite rice and sprinkle with sesame seeds if desired.

I serve over whole grain rice

taco soup

This is one of those recipes that is so yummy and comforting, especially on a cold day.  This is one of the only soups my twins will actually eat.  I usually just stick to the recipe but you could easily add some chopped carrots for an extra serving of vegetables.  Also, this recipe is extremely easy to make, with little prep time.  I usually serve this with some cheese and avocado on top and a side of homemade cornbread.

Ingredients:

1 lb lean ground beef (We use organic grass fed beef from wallace farms)
1 can (15oz) corn
2 cups mild salsa (This usually is one jar of store bought salsa)
2 cans of green chilis
1 can of black beans (rinsed and drained)
2 TBSP of taco seasoning (I usually make my own seasoning but sometimes use an organic packet)
1.5 TBPS ranch mix (I use an organic packet of ranch dip)
2.5 cups of beef broth (I have also used chicken broth)


Directions:
1) In a large pot cook the ground beef until no longer pink, drain fat.
2) Add corn/salsa/chilies/beans/seasonings and mix
3) Add broth and simmer 30-40 minutes
4) Top with desired toppings and enjoy!

Spinach muffins

This is one of the first recipes I tried when starting to hide vegetables in recipes, and one of our favorites!  This recipe is from superhealthykids and is incredibly easy to make.  I love how much spinach is in these as well.  The recipe calls for 6 oz of spinach, I only use 5 oz, but that is still a whole container of baby spinach you can find in the packaged lettuce area in your grocery store.  Like with other recipes ripe bananas are key to getting your little ones to like the taste of these.  I would also recommend cooling before serving.

Did you know basic cupcake liners contain bleaching agents, chemical dyes, and a chemical called quilon that contains a heavy metal chrome?  This all can be transferred to your baked goods when heated.  I use If You Care brand of liners that are found in the natural food section at the grocery store.  The large baking cup liners are less than $3 for 60 liners.

Ingredients:

Dry:
2 cups whole wheat flour (because of the bananas I wouldn't recommend using pastry flour, regular whole wheat flour is better in this recipe)
1 1/2 tsp cinnamon

Add spinach in batches until it is all combined

2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt

Wet:
3/4 cup milk
1/2 cup honey
2 ripe bananas (I usually use 3)
6 oz spinach (as stated above I use a 5oz baby spinach package)
1/2 cup butter
1 egg
1 tsp vanilla

Directions:
1) Preheat oven to 350 deg.
2) Combine all the "dry" ingredients in a large bowl
3) Melt the butter and place all the "wet" ingredients in a blender
4) Once well blended add "wet" ingredients to "dry" ingredients in bowl and gently mix
5) Bake 18-22 minutes and let cool before serving.

Veggie pasta bake

My family loves anything related to pasta so when I find a recipe that involves pasta I have to give it a try!  I found this recipe from www.funmoneymom.com for baked vegetable ziti that has zucchini and spinach mixed in.  I have made this recipe twice now and everyone gobbles it up.  This recipe is fairly easy and makes a very large portion so you will defiantly have left overs.  I couldn't find ziti pasta at my local grocery store so I just use rotini noodles. 

Ingredients: 

1 lb ziti pasta (we use whole wheat)
2, 24oz jars of pasta sauce
1 lb of ground turkey
1 medium zucchini
2 cups spinach (I have also used frozen spinach, if using frozen make sure all liquid is removed)
4 oz mushrooms (I usually omit these)
3TBPS parsley (saving some for garnish)
8 oz ricotta cheese
2 cups shredded mozzarella cheese
1/2 cup shredded parmasean cheese
2 TSP dried oregano
2 TSP dried basil
3 cloves garlic (minced)

Directions:

Preheat oven to 350 deg
cook noodles per package
chop zucchini, spinach, parsley, and mushrooms if using
cook zucchini over stove with some olive oil, then add spinach/mushrooms, place in bowl
cook turkey until no longer pink and add to veggies in bowl
add parsley, oregano, basil, garlic, and pasta sauce to meat/veggies and mix
place some of the mixture on the bottom of a 9x13 casserole dish (just enough to cover bottom)
add 1/2 of the pasta
add 1/2 of the remaining meat/veggie mixture
add 1/2 of the ricotta and mozzarella (I use a small spoon to dollop ricotta cheese evenly over layer)
repeat the layers one more time ( pasta, meat/veggies, cheeses)
add parmesan cheese
bake for 20 minutes

I chop veggies very small so they aren't noticeable