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Reynold Hood
5 years ago
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Gamja Jeon with Cho Ganjang Korean Pancakes with Soy Dipping Sauce makes 4 medium sized pancakes This recipe provides a great way to get extra protein and veggies into a snack or family-dinner side

2 Gamja Jeon with Cho Ganjang Korean Pancakes with Soy Dipping Sauce makes 4 medium sized pancakes This recipe provides a great way to get extra protein and veggies into a snack or family-dinner side dish. We often expect our kids snacks to be sweet, but kids from around the world enjoy savory pancakes like these. Both eggs and potatoes provide the B-vitamin choline, which is beneficial for brain development. Zucchini is beneficial for its vitamin C and carotenoid content. The vitamin and the phytonutrients help to boost our children s immunity. 1/2 cup shitake mushrooms chopped dash of pepper 1 clove garlic minced 1/4 cup brown rice flour 1 zucchini shredded 2 eggs 2 small red potatoes shredded 2-4 tablespoons sesame oil 1/4 teaspoon sea salt Place first six ingredients in a medium sized mixing bowl. Add brown rice flour and stir to coat. Add eggs and mix until fully incorporated. In a medium sized skillet, heat 2 tablespoons sesame oil on medium-high heat. Using 1/4 1/2 cup, measure batter and pour onto heated skillet. Fry on each side until golden brown. Serve topped with chopped cilantro and Cho Ganjang dipping sauce. Page 1 of 8

3 Cho Ganjang (Soy Dipping Sauce) Using apple cider vinegar and raw honey in this dipping sauce are not only delicious, but promote your family s digestive and immune health. 1/4 cup apple cider vinegar 1 tablespoon raw honey 2 tablespoons wheat free tamari or soy sauce 1 teaspoon sesame oil 1 tablespoon grated fresh ginger Combine all ingredients in a small dipping bowl and whisk. Page 2 of 8

4 Vegetable Brown Rice (China) serves 2-3 Brown rice and veggies combine here to make a delicious and nutritious side dish or snack. Feel free to add eggs, pork, chicken, or shrimp to make this a full meal. Brown rice is high in fiber as well as several key minerals to promote good health, including manganese, selenium, and magnesium. 2 cups cooked whole grain brown rice 1 tablespoon sesame oil 1 cup finely chopped vegetables 1 tablepoon wheat free tamari or soy sauce (carrots, mushrooms, zucchini, green peas) 1/2 teaspoon grated fresh ginger 1/2 teaspoon minced garlic 1 tablespoon chopped scallions (optional) Heat 1 tablespoon sesame oil in a medium sized skillet (preferably cast iron). Add garlic and ginger and sauté 1 minute until fragrant. Add 1 cup of chopped vegetables and sauté until slightly tender, about 4-5 minutes. Next add cooked rice and tamari. Stir until well combined and hot. Served topped with chopped scallions (optional). Page 3 of 8

Guacamole (Guatemala) Ah the avocado. A brilliant food! It s rich in great fats that developing brains need, primarily the fat soluble vitamins K and E and beneficial monounsaturated fatty acids.

5 Guacamole (Guatemala) Ah the avocado. A brilliant food! It s rich in great fats that developing brains need, primarily the fat soluble vitamins K and E and beneficial monounsaturated fatty acids. Its good for the brain, the blood and it makes everything creamy and delicious. 2 medium sized ripe avocados 3-4 tablespoons chopped cilantro 1 lime juiced 1/2 teaspoon salt 1 garlic clove, minced 1/2 teaspoon onion powder 3 small red garden ripe tomatoes or 2 large ones, chopped Mash avocados with a fork, add chopped tomatoes, garlic, lime juice, salt and onion powder. Mix well and add chopped cilantro last folding it in to the guacamole. Serve with sliced cucumbers or tortilla chips. Page 4 of 8

Garlicky Pinto Beans (Guatemala, Haiti) Don t be scared of working with dried beans. All it takes is a little forethought and you ve boosted the nutrient content of this simple dish.

6 Garlicky Pinto Beans (Guatemala, Haiti) Don t be scared of working with dried beans. All it takes is a little forethought and you ve boosted the nutrient content of this simple dish. The kombu seaweed adds a whole host of minerals to benefit the blood and restore mineral imbalances. That said, pinto beans are a great source of vitamins, minerals, and protein no matter how you get them. You can easily substitute organic canned pinto beans in this recipe if you re feeling pressed for time. 2 1/2 cups dried pinto beans 1 teaspoon sea salt 2 cloves of garlic, minced 1-3 inch strip of kombu seaweed Sort through pinto beans and discard any pebbles. Rinse beans and place them in a large pot. Add water to cover by 3 inches and allow beans to soak for several hours or overnight. Drain and rinse beans after they have soaked. Rinse pot and place beans back into the pot. Add water and submerge by a depth of 2 inches. Add kombu strip and bring the beans to a rolling boil over high heat and add crushed garlic. Reduce heat to medium low and simmer, covered for 30 minutes. Remove the lid and stir in 1 cup of very hot water and 1 teaspoon of salt. Cook, covered for an additional minutes until beans are tender but not mushy. Remove kombu after beans are thoroughly cooked. Beans keep in refrigerator for up to 4 days, freeze any not used before then. Page 5 of 8

7 Dosa (India) Dosas provide a culturally acceptable opportunity for you and your kids to eat with your hands and play with your food. It s both a satisfying Indian bread and an eating utensil, used to scoop up other dishes. Here we ve used a great combination of beans and rice to offer a complete protein. Both of these main ingredients are fermented on your countertop to offer ease of digestion and a smooth delivery of the available nutrients. 1 1/2 cups brown basmati rice Sea Salt 3/4 cup green lentils Coconut oil or Ghee Rinse and soak 1 1/2 cups basmati rice and 3/4 cup green lentils in separate bowls, for 4-6 hours or overnight. Drain and rinse both well, making sure to get any dust or dirt off. Place soaked ingredients in a high speed blender adding up to 3/4 cup water and blend until smooth (like cream of wheat). Alternatively you can grind each separately in a food processor, adding up to 3/4 cup warm water each to process and then mix them together gently in a big bowl. The batter should be the consistency of a cake batter and pourable. Place the batter in a ceramic bowl and loosely cover with a tea towel and a plate. Let this sit in a moderately warm place for 24 hours to ferment. After 24 hours you should notice tiny bubbles and a pleasant yeasty smell. Add a small amount of salt, about 1/2 teaspoon, and 1/4-3/4 cups warm water for ease of ladling. Heat a medium sized skillet so that drops of water dance and skitter (too hot is water disappears right away, too cool is bubbling in place). Put 1-2 teaspoons of ghee or coconut Page 6 of 8

8 oil, adding a little more after each serving to keep the pan oiled. Use a ladle with a flat bottom if possible, scoop about a 1/3 of a cup into the center of the skillet, then use the bottom of the ladle to make a spiral from the center of the batter outwards, so that you spread the batter fairly thin into a small pancake size. This pancake is called a dosa. Cover and let cook for about two minutes on the first side, until lightly browned, and flip. Cook uncovered for about a minute on the second side, until lightly browned. Keep in a warm oven while you make more. Fill with anything, the tradition being potatoes with cumin and spices and onions, and a yogurt sauce with fresh cilantro, or use to scoop up beans or salad or anything from your plate. Page 7 of 8

Vietnamese Salad Rolls with Peanut Dipping Sauce This recipe contains mung bean sprouts. Kids love mung bean sprouts because they re crunchy and juicy at the same time!

9 Vietnamese Salad Rolls with Peanut Dipping Sauce This recipe contains mung bean sprouts. Kids love mung bean sprouts because they re crunchy and juicy at the same time! That s great for us parents as mung bean sprouts as well as all sprouts are one of the powerhouses of the plant kingdom. They re fresh, alive, and boosting with energy. If you re ambitious, you can make your own with your kids as a fun kitchen project, then eat them in these delicious salad rolls. Mung bean sprouts have a great amount of potassium and iron and are fun to eat in these rolls or on a plate by themselves. 12 rice wrappers 1 1/2 carrots shredded 1/2 head green lettuce leaves 1 cup fresh mint leaves or basil leaves 2 cups cilantro leaves, stems removed 1 cucumber peeled, seeded and cut into 2 cups mung bean sprouts match sticks Moisten 2 rice wrappers in a large bowl of water. Lay then flat on a work surface and overlap them about halfway to form a straighter outer edge. Place two leaves of lettuce, with the stems facing each other and the leaves sticking out, on the bottom falf of the wrapper. Stack ingredients on top (small amounts of each), roll up salad roll and cut in half crosswise. Repeat until all 6 rolls are complete. Serve with peanut dipping sauce. Store in an airtight container for up to one day. Page 8 of 8

10 Recipes & Nutritional Information by TrulyFood TrulyFood is the creation of holistic chef Andrea Livingston of Phytofoods (phytofoods.blogspot.com) and nutritionist Andrea Nakayama of Replenish PDX ( Together they've inspired transformation through recipes, information, and support with educatered events and on-line class series including their revolutionary Your Vibrant Child ( course for parents ready to nourish their children to optimal health.

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using