Super Foods!

My husband discovered a book recently called Super Foods (by Stephen Pratt) that outlines the 14 top foods we should be consuming. Essentially, these foods are the best bang for your buck, nutritionally speaking. An interview with the author lists these foods and some of the ways to incorporate them into your lifestyle. I think the most encouraging thing is that these foods are so readily available and good. Who doesn't like oranges, oats, blueberries, turkey, sweet potatoes, etc.? We've actually simplified our diet some because of this book. For instance, zucchini is not a super food. So, since my toddler LOVES broccoli and spinach (which are highlighted in the book), why am I concerned that zucchini is not at the top of her list? Most of my recipes on this blog will be influenced by this list of foods. It's not hard since the foods Pratt includes are already on our own favorites list. Read the interview and then check the book out (the book lists "sidekicks" or substitutes that are almost as good nutritionally as the ones on the list; for instance, sweet potatoes are a sidekick to pumpkin). You will be encouraged that you can eat healthily, easily, and economically. Focus on what to eat, not simply what not to. We're going to have stir fry tonight with chicken breast, broccoli, cabbage, carrots, and onions in an orange-y sauce (over brown rice). Very authentic tasting, very yummy, and "super."

Cottage Cheese is on Sale!

Why all the cottage cheese recipes? Well, there was a sale. What can I say? More here.

Vegetarian Casserole

My good friend Rachel gave me this recipe as part of a small collection when I got married. It's yummy! It can be served to all ages, as long as your babies have had all the ingredients before, because it's a nice, soft texture. We've even eaten it without the mushrooms and tomatoes (having everything else on hand), and it's still good!

• 4 tablespoons butter
• 1/2 pound mushrooms, chopped
• 1 cup chopped onion (1 medium)
• 2-3 cloves garlic, crushed
• 1 teaspoon basil
• 1 teaspoon marjoram
• 1 teaspoon thyme
  
• 1 (15-ounce) can Navy beans (drained and rinsed)
  
• 2 cups cooked brown basmati rice
• 2 cups cottage cheese
• 1 cup shredded mozzarella cheese
• 2 tablespoons soy sauce
• salt and pepper to taste
• 1/2 cup grated Parmesan cheese
• 1/2 cup fine breadcrumbs
• sliced tomatoes

1. Saute onions, garlic, mushrooms, and herbs in butter until onions soften.
2. Combine all ingredients but Parmesan, breadcrumbs, and tomatoes.
3. Place mixture in greased 13x9-inch pan. Top with Parmesan/bread crumb mixture and sliced tomatoes.
4. Bake at 350 degrees for 40 minutes, uncovered.

Fruit Syrup for Pancakes

We eat this with Cottage Cheese Pancakes.

From More With Less.

Combine in saucepan:
1/2-3/4 cup sugar (only needs 1/2 cup in my opinion)
3 tablespoons cornstarch

Add:
2 cups water
Bring to boil, stirring constantly.

Add:
2 cups sliced fresh peaches (or any combination of fruit--we used frozen berries)
Simmer until fruit is tender.

Remove from heat and add:
2 tablespoons lemon juice

Serve hot with pancakes.

Cottage Cheese Pancakes

These are a little different than regular pancakes--more the feel of a crepe, actually. They are definitely worth a try. My toddler and twins DEVOURED them--seriously, my toddler ate 10 of them at one sitting. They are very good plain or with a fruit syrup over them. These would also be good for the low-carbers out there. I can just fit 1 1/2 recipes in my blender.

from More With Less; official title is "High Protein Pancakes or Waffles"

Combine in blender:
1 cup cottage cheese
4 eggs
1/2 cup flour
1/4 teaspoon salt
1/4 cup oil
1/2 cup milk
1/2 teaspoon vanilla

Whirl at high speed 1 minute. Bake on lightly greased griddle or waffle iron. Serves 3 as a main dish.

(Makes approximately 30 pancakes)

Black Bean Lasagna

I have a dear friend (Barb S) to thank for this unbelievably yummy recipe. I remember once serving this lasagna to a table full of college guys who couldn't get enough. It's worth a try. You can freeze the filling or the entire thing. Simply thaw overnight and proceed.

9 lasagna noodles
1/2 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped green pepper
2 cloves minced garlic
2 15-ounce cans black beans, rinsed and drained
1/4 cup chopped cilantro (optional)
30 ounces seasoned tomato sauce (like spaghetti sauce)
12 ounces cottage cheese (low-fat)
8 ounces cream cheese (fat free or low-fat)
1/4 cup sour cream

1. Cook noodles.
2. Cook onion, green pepper, and garlic in the oil. Add one can of beans mashed, the other can whole, tomato sauce, and cilantro if using; heat through.
3. In a separate bowl, combine cottage cheese, cream cheese, and sour cream.
4. Layer pasta, beans, cheese twice (in a 13x9-inch pan). The third time only layer pasta and beans. Bake covered at 350 degrees for 40-45 minutes. Add final layer of cheese mixture and let stand 1o minutes.

Each serving has (roughly) 350 calories and 9 grams fat.

Yogurt-Cheese Pie

An untried, but yummy sounding, recipe from More With Less (a Mennonite Cookbook). It's similar to Refrigerator Cheesecake, which was quite tasty.

Prepare and cool:
9-inch graham cracker pie shell (Betsy's note: you could buy this!)

Combine in a small saucepan:
1/3 cup milk
1 envelope unflavored gelatin
Stir to soften gelatin. Warm over low heat, stirring constantly, until gelatin dissolves.

Combine in blender or mixing bowl:
1 cup cottage cheese
1 1/2 cup plain yogurt
1/4 cup sugar or 3 tablespoons honey
dissolved gelatin mixture
Whirl or whip briefly. Chill mixture 20-30 minutes or until it begins to set. Pour into pie shell and chill.

serves 6

Options:

* Sprinkle with nutmeg.
* Put 1-2 cups fresh berries or sliced bananas into pie shell before pouring in yogurt mixture. Chill and serve within 8 hours.
* After filling sets, top with any thickened fruit.
* Instead of pouring filling into pie shell, layer with fruit into parfait glasses.

Cottage Cheese Pie

Another untried recipe from More With Less (a Mennonite cookbook), but sounds similar to Refrigerator Cheesecake which Betsy's family likes.

Preheat oven to 350 degrees.

Have ready 1 unbaked 9-inch pastry or graham cracker pie shell.

Combine with mixer or blender:
2 egg yolks (reserve whites)
1 1/2 cups cottage cheese
1/3 cup sugar or honey
2 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon cinnamon
1 cup milk
2 tablespoons lemon juice
grated lemon rind

Beat until stiff but not dry:
2 egg whites

Fold (egg whites) into cheese mixture. Pour into unbaked pie shell and sprinkle top with:
1 tablespoon sugar
1/2 teaspoon cinnamon

Bake 1 hour (at 350 degrees), or until filling is almost firm in center. A slightly soft center will set as pie cools. Top with a fruit sauce if desired.

Serves 6-8.

About the Labels

The labels are similar to a cookbook's main headings with a few additions/changes.

The first is "Dairy" because we should be consuming 3 servings a day (especially young children and pregnant women); the recipes in this category help meet that goal.

"Make Ahead" and "Freezer Meals" are a life-saver for anyone with time constraints. The meals in these categories have been made ahead and/or frozen in our households, so we know they work. Slow-cooker meals will fall under "Make Ahead" since most of the work is done ahead of time.

There will also be "Breakfast," "Lunch," and "Appetizer/Snacks" categories since our young children need good meals all day long!

"Babies/Toddlers" refer to tips, information, and recipes that are specifically for those little ones. Most recipes on "Full Tummies" cater to these ages as well, but this category showcases some special ones.

"Tuesday's Toddler Tidbits" refers to menus/articles/meals/tips posted on Tuesdays that are especially loved by toddlers!

"Kids in the Kitchen" includes recipes and tips to help your kids start cookin'!

"Homemade Convenience" refers to homemade versions of food people normally buy for convenience; these recipes enable you to whip up homemade versions, often ahead time--thus, the "convenience."

"Website Reviews" will include reviews of every website listed under the "Resources" collection.

"Cookbook Reviews" will include reviews of cookbooks we think are worth noting--either for good qualities or bad.

Toddler Serving Sizes (Wholesome Toddler Food.com)

Toddlers eat weird stuff in weird amounts at weird times of the day. So, how do you, as the wise parent who desires your toddler to eat healthily, make sure he or she is getting enough of the right stuff and not too much of the wrong stuff? Check out Wholesome Toddler Food for a start. This website is packed with all kinds of information and recipes geared specifically to toddlers. One very helpful page outlines some serving sizes/amounts that might surprise you! For instance, a good guideline for a toddler serving is 1 tablespoon per age. In other words, my 2 year old should eat 2 tablespoons of sweet potato for it to "count" as a serving. Our pediatrician also told us to balance her diet over the week instead of each day. What a help! That means that the 3 serving equivalent amount of sweet potato she downed the other night can "count" for a couple of days, a blessing since she'll decide she doesn't like the vegetable the next night. So, don't sweat it. Keep offering those veggies, fruits, low-fat dairy, whole grains, and lean sources of protein like you do the rest of your family. Your toddler will pick and choose, but generally will come away with the right number of servings of the right foods if the choices are there.

Cottage Cheese and Spinach Gratin

This is a great way to sneak some vegetables into your children's diet if they like eggs!

from Vegetarian Cooking for Everyone by Deborah Madison





Original Recipe (my shorter, everyday adaptation follows)

2 bunches spinach, stems removed
5 eggs, beaten
1/2 cup chopped parsley
1/2 teaspoon dill seeds
1/2 teaspoon ground coriander
2 cups small-curd cottage cheese (low-fat or nonfat is fine)
salt and freshly milled pepper

1. Preheat the oven to 350 degrees. Generously oil an 8x10-inch gratin dish.
2. Cook the spinach with the water clinging to its leaves in a wide skillet over medium-high heat until wilted. Press out liquid, but reserve it. Finely chop the spinach.
3. Beat the eggs and add the herbs and cheese along with 1/2 teaspoon salt and a little pepper. Stir in the chopped spinach and the reserved cooking liquid. Pour into the prepared dish and bake until set, about 45 minutes. Let cool for 5 minutes, then cut into diamonds or squares.

Betsy's Everyday Adaptation

1 box frozen chopped spinach, cooked according to package directions and drained (let cool slightly)
5 eggs, beaten by hand with whisk
parsley if I have it
1/2 teaspoon dill seeds or dillweed (herbs de provence, basil, etc. are also good)
2 cups cottage cheese (any size curd and/or amount of milkfat)

1. Preheat oven to 350 degrees. Grease gratin dishes, or 8x8-inch pan.
2. Combine drained spinach, beaten eggs, herbs, and cottage cheese. Pour into pan. Bake until set, about 45 minutes. This can also be reheated in microwave for hungry toddler's breakfast (or assembled the night before and popped in the oven when you first get up).

Refrigerator Cheesecake

This is a very light chilled pie with a consistency similar to yogurt. It's good with a fruit topping. It does not set up very firm. I calculated the calories (minus the crust) to be about 175 per serving. I couldn't fit all of the recipe in a 9-inch pie pan (maybe a deep dish?), and the recipe says it makes 6 servings! They're big servings! It's a nice compliment to a starchy and/or spicy dinner.

from More With Less (a Mennonite Cookbook)

Prepare graham cracker crust or line 9-inch pie pan or 8x8-inch baking pan with graham cracker crumbs. Combine in saucepan:
1 pkg. unflavored gelatin
1/2 c. cold water
Warm over low heat until dissolved. Combine in blender:
dissolved gelatin
1 1/4 cup water
2 cups cottage cheese
1 1/2 cups powdered milk
1/2 cup sugar
1/8 teaspoon salt
Whirl until liquefied. Add:
1/4 cup lemon juice
Blend until well mixed. Pour into crumb crust. Chill until set.

Serves 6