Favorite Finger Foods

Below is a list of some of our favorite finger foods. These are favorites because they are loved by my children, are healthy, and are relatively easy to assemble (they are also much cheaper and more nutritious than many of the store bought foods marketed as early finger foods!).

• cooked beans (if using canned, rinse to remove some of the sodium; black, pinto, and lima beans are our family favorites)
• cooked chopped veggies (sweet potatoes, broccoli and cauliflower in particular)
• cheese cubes
• scrambled eggs
• Breakfast Croutons
• soft diced fruit (bananas and avocados are softest; cantaloupe, peaches, pears all work when fully ripe; canned fruit in juice works, too!)
• hot dogs cut up
  
• lunch meat cut up
  
• grilled cheese sandwiches cut up in small pieces
• cottage cheese (yes, it can be eaten with your hands...)
• frozen veggies (peas especially--my toddler loves 'em frozen!)
• cooked pasta in various shapes
• peanut butter balls (I'll post a recipe someday for these)
  
• cream cheese balls (roll small balls of cream cheese in wheat germ or graham cracker crumbs)
  
• crackers (saltines, Triscuit thin crisps, animal crackers, and graham crackers, esp.)
• dry cereal (cheerios, wheat puffs, etc.)
• pancakes or waffles
• small pieces of soft, cooked meat (including chicken nuggets)
  

Texas Caviar

No, It doesn't have zucchini of the week in it! But I get so bored with lunches that I made this today and thought I would post it. It has soo many options, and is really colorful. The first recipe is an appetizer recipe, but you can add too or take away to make sort of a salad, or dip, or anything! Note: you can leave out any of the chilis if you don't like real spicy. There are also substitutions below.

Texas Caviar (the original--and can be halved)

Drain:
2 cans yellow corn
2 cans white shoepeg corn
2 cans black-eyed peas
2 cans black beans

Put above in a LARGE bowl.

Add to above:
2 cans Rotel tomatoes
1 Tbs. minced garlic
1 small can chopped black olives
1 small can chopped green chilis
1 can chopped jalapenos
1 chopped bell pepper
1 bunch green onions chopped
1 16-0z bottle Italian dressing

Mix all together. You can let sit for a day or two (gets better, flavors meld). Use tortilla chips or corn chips to dip.

OPTIONS:
I made mine much smaller, and left out ingredients I didn't like (i.e. olives). Mine consisted of cooked chopped chicken, 1 can each of black beans and corn, 1 can Rotel, cumin, Italien dressing. And it was plenty spicy!

So here are additions:
Fresh cilantro
chopped cooked chicken
diced tomatoes vs. Rotel
cumin
chili pepper (suggest only if you aren't going to use all the peppers)
regular onions if you don't have green
use your imagination!

Zucchini Romano Muffins

These are nice, slightly peppery, savory muffins--perfect for an accompaniment to dinner or to balance out a sweet assortment at a brunch. I used Parmesan instead of Pecorino-Romano cheese and King Arthur white whole wheat flour instead of plain white flour. Like most muffins, these freeze just fine.

Recipe from Muffins A to Z by Marie Simmons

2 1/2 cups unbleached all-purpose flour
1/2 cup freshly grated Pecorino Romano cheese, plus more for topping
1 tablespoon sugar
2 teaspoons baking powder
1 teaspoon baking soda
1-2 teaspoons coarsely ground black pepper
1/4 teaspoon salt
1 cup milk
1 cup tightly packed coarsely shredded zucchini (about 2 small zucchini, trimmed)
1/4 cup olive oil
2 large eggs

1. Preheat the oven to 400 degrees. Lightly butter 12 muffin cups or coat with nonstick spay (or use paper liners).
2. Combine the flour, cheese, sugar, baking powder, baking soda, pepper and salt in a large bowl; stir until blended.
3. In a separate bowl, whisk together the milk, zucchini, oil and eggs. Add to the dry ingredients all at once and fold together just until evenly moistened. Do not overmix.
4. Divide the batter evenly among the muffin cups. Sprinkle each muffin with a little cheese, if desired. Bake until a toothpick inserted in the centers comes out clean, 22-25 minutes. Cool on a wire rack before removing from the pan.

Makes 12 muffins

Easy Cajun Grilled Vegetables

This is one of the only ways I like zucchini (apart from being disguised in baked goods or smothered in pasta sauce). I frequently use all zucchini (instead of zucchini and yellow squash). Since we have a vegetable basket for the grill, that's what we cook it in (we don't mess with skewers). We serve it with Cajun Grilled Chicken and baked potatoes. Mmmm.....

The recipe comes from allrecipes.com

INGREDIENTS

1/4 cup light olive oil
1 teaspoon Cajun seasoning
1/2 teaspoon salt
1/2 teaspoon cayenne pepper (leave out if your kids don't like spicy food)
1 tablespoon Worcestershire sauce
2 zucchinis, cut into 1/2-inch slices
2 large white onions, sliced into 1/2-inch wedges
2 yellow squash, cut into 1/2-inch slices


DIRECTIONS

1. In a small bowl, mix together light olive oil, Cajun seasoning, salt, cayenne pepper, and Worcestershire sauce. Place zucchinis, white onions, and yellow squash in a bowl, and cover with the olive oil mixture. Cover bowl, and marinate vegetables in the refrigerator at least 30 minutes.
2. Preheat an outdoor grill for high heat and lightly oil grate.
3. Place marinated vegetable pieces on skewers or directly on the grill. Cook 5 minutes, or to desired doneness. (Or, over indirect heat in a vegetable basket)

Serves 8

Morning Glory Muffins

The actual name of these is "Nantucket Morning Glory Muffins," but that seemed a mouthful. These are so full of great ingredients--perfect for breakfast or a mid-morning snack. They're one of our favorites. Like other muffins, these freeze well.

Recipe from Muffins A to Z by Marie Simmons

• 1 cup whole wheat flour
• 1 cup unbleached all-purpose flour
• 1 tablespoon baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2/3 cup packed light brown sugar
• 1 cup coarsely shredded zucchini (about 2 small zucchini, trimmed), lightly packed
• 1/2 cup coarsely shredded carrot (1 medium carrot), lightly packed
• 3/4 cup golden raisins
• 1 cup chopped walnuts
• 1 cup buttermilk
• 1/3 cup vegetable oil
• 1 large egg

1. Preheat the oven to 400 degrees. Lightly butter 12 muffin cups or coat with nonstick spray (or use paper liners).
2. Combine the flours, baking powder, cinnamon, baking soda and salt in a large bowl; stir until thoroughly blended. Add the brown sugar and stir to blend. Stir in the zucchini, carrot, raisins and 1/2 cup of the walnuts.
3. In a separate bowl, whisk together the buttermilk, oil and egg until blended. Add to the dry ingredients all at once and fold just until evenly moistened. Do not overmix.
4. Divide the batter evenly among the muffin cups. Sprinkle the tops with the remaining 1/2 cup walnuts, dividing evenly. Bake until the tops are golden and a toothpick inserted in the centers comes out clean, about 25 minutes.
5. Cool on a wire rack before removing from the pan.

Makes 12 muffins.

Meatless Manicotti Reminder

If you haven't checked out our Meatless Manicotti, you should. I'm not a huge zucchini fan (believe it or not), but I really like this dish. My husband and kids like it. Everyone who's tried it likes it. So, check it out and use some of that abundant zucchini to whip up a new family favorite.

Vegetable Topped Tilapia

This easy recipe is from my aunt Jeanne. It's a yummy way to add in a few vegetables to your main entree. I have used white wine in place of the chicken stock, and I often add more zucchini and carrots so we can have some on the side. I've also used green onions in place of the leeks.

1/4 cup each carrots, zucchini, and leeks, julienne sliced

1/8 tsp. minced garlic

1 T. low-sodium chicken broth, undiluted

1 tsp. chopped fresh parsley

2 tsp. lemon juice

1/8 tsp. salt

1/8 tsp. ground white pepper

1 tsp. reduced-calorie oleo (or butter)

1/2 lb. tilapia fillets

Coat a non-stick skillet with cooking spray. Place over med-hi heat until hot. Add carrots, zucchini, and garlic and saute 2 minutes. Add leeks, and saute 1 min. or until veggies are crisp-tender. Add chicken broth and next 4 ingredients; cook 30 sec. or until liquid is absorbed. Remove vegetable mixture from skillet, and set aside. Wipe skillet dry with a paper towel.

Spray skillet again and add oleo. Place over med-hi heat until oleo melts. Add fillets, and cook 2 minutes on each side or until fish slakes easily when tested witha fork. Transfer to plates. Spoon vegetables evenly over each serving.

Serves 2.

Appetizers/Snacks Index

RBP = Recipe Box Project

Afternoon Tea (and Snack)

Blueberry Yogurt Shake
Autumn's Special Yogurt

Orange Julius

Homemade Jello
Summer Time=Popsicle Time
Frozen Yogurt Blueberry Pops

Bodacious Bananas
Cream Cheese Balls
Peanut Butter Apple Bowls 
Easy Granola Bars
Hinkelsteins
Banana Snack Cake
Apple Spice Cake

Grasmere Ginger Bars
 
Texas Caviar
Black Bean Salsa
Smoky Black Bean Dip/Spread
Homemade Tzatziki Sauce
Hummus
Black Bean Hummus (off-site link) 
Curried Black Bean Hummus
Herbed Spinach Dip
Herb Veggie Dip (aka Ranch)

Green Tomato Relish

Gyoza Dipping Sauce
Cranberry Fruit Relish 

Pickled Vegetables
Lettuce Wraps

Barbecued Almonds

Sweet Spice Pecans

Sweet and Spicy Pumpkin Seeds
Homemade Microwave Popcorn
Chex Winter Party Mix
Life Party Mix
Cinnamon-Apple Chex Mix
Pine Bark Candy  (RBP)
Haystacks
Salted Nut Bars

Lunch Ideas Index

Lunches on the Go
Tuna Salad Sandwiches (to freeze)
Texas Caviar
Black Bean and Rice Salad

Chick Pea Salad
Greek Salad
Special Mac and Cheese
Peanut Butter Bread
Quesadillas

Website Review: The Food Pyramid

The Food Pyramid is EVERYWHERE these days: on nutrition labels, on bags of raisins, in fast food restaurants,.... It took me a long time to get over the Four Food Groups I was taught in school. Then, I became an advocate of such diets as the South Beach Diet (not a low-carb diet, per se, but a modified carb diet) and thought the Food Pyramid encouraged way too many carbs. Finally, I decided to check it out. You know what I discovered? It's a GREAT tool for anyone wanting to balance their diet, lose weight, keep track of what they eat, or just find out what a serving size really is. And, it's free!

When you visit the My Pyramid site, you will find all sorts of tools to help you live a healthier life. There are separate areas for pregnant women and children, completely customizable eating plans, specific information on caloric needs for given ages/gender/activity level (check the My Pyramid Plan and My Pyramid Tracker), great charts on serving sizes (check Inside the Pyramid and click on the category you're interested in), activity planners, and even a new menu planner feature. It's pretty neat. I found out that, given my need to lose a wee bit of weight (those last few baby pounds), that I should be eating 5-6 servings of grain a day. The general pyramid says 6-11 or something like that, so I'm on the low end. Know what a serving of grain is? 1 piece of bread. Half a cup of cooked rice or oatmeal... in other words, not that much. What area was I most in need of increasing? Vegetables. Go figure. Isn't that always the case?!

I encourage you to check the website out--even just once--and survey its tools. Sure, it's a government website, so if you're leary of the "establishment," you might not take this all seriously. But, on the other hand, your tax dollars are paying for just such websites, and you might as well take advantage of it!

The Best Scones Ever

I realize that's a pretty boastful recipe title, but these scones are the best I've ever tasted or made (and I've made a lot of scones over the past 10 years or so and eaten my fair share actually in England/Scotland). In fact, a British lady I knew used to pay me to make these for her because she liked them better than any she could find in the local coffee shops here in the Southeast (U.S.).

The original recipe is from Country Baking, but I've made a few wee changes. I'll include my variations first in each case.

2 1/2 cups flour (white, white whole wheat, or combination--I've done all)
2 t. grated orange peel (~the zest of one medium-sized orange)
1 t. baking powder
1/2 t. baking soda
1/2 t. salt
1/2 c. butter
1/2 c. craisins, raisins, or currants
1/2 c. plain yogurt or sour cream
1/3 c. honey
1 egg, slightly beaten

1. Preheat oven to 375 degrees. Grease baking sheet*; set aside.
2. Combine flour, orange peel, baking powder, baking soda, and salt in large bowl. Cut in butter with pastry blender or 2 knives until mixture resembles coarse crumbs. Stir in craisins/raisins/currants. Combine yogurt/sour cream, honey, and egg in medium bowl until well blended. Stir into flour mixture until soft dough forms. Turn out dough onto lightly floured surface. Knead dough 10 times. Shape dough into 8-inch square. Cut into 4 squares; cut each square diagonally in half, making 8 triangles. Place triangles 1-inch apart on baking sheet.
3. Bake 15 to 20 minutes or until golden brown and wooden pick inserted in center comes out clean (scones will have risen slightly and will begin to split every so slightly along the sides when done). Remove from baking sheet. Cool on wire rack 10 minutes. Serve warm or cool completely. These also freeze well once cooled. To thaw, simply remove from freezer the night before. You can also underbake them slightly and then freeze (once they've cooled). Once thawed, pop them back in the oven for a minute or two to finish browning and to warm up.
   
4. Serve with butter, lemon curd, strawberry jam, or...to be really authentic...clotted cream. Mmmm.... These are perfect for breakfast or tea time.

*I highly recommend a stoneware baking sheet (which does not need to be greased); it has made a big difference for me with these scones. They rise higher and seem to cook better all the way around on a stone sheet.

Ground Beef Curly Noodle

This is yummy, super quick and easy, cheap, and only dirties up one pan. What more could you ask? It's something I fix for the kids when my husband and I are going out on a date later or when we just need a quick meal from freezer/pantry staples. I usually serve baked sweet potatoes with it. I'm giving the recipe as I make it, but the original recipe comes from allrecipes.com. I haven't made many changes, just made it even more "free form."

1 pound ground beef
1 package Ramen (I've used several different flavors with success)
1 can diced or stewed tomatoes (again, several options work well)
1 can corn or equivalent amount frozen corn
1 cup or so of frozen peas (these really help the visual appeal--a spot of green)

1. Brown ground beef. Drain well and blot with paper towels.
2. Stir in tomatoes (and juice), Ramen seasoning packet, corn (including liquid from can or small amount of water), and peas. Break up noodles and add them, too.
3. Bring to a boil. Cover and reduce heat. Simmer 10 minutes.

Serves 5 or so.

Homemade Hot Pockets

My good friend, Leah, introduced these perfect creations to me when we were roommates. Mmmmm....

1 tube crescent rolls
chicken salad (or tuna salad) with cream cheese as the binder instead of mayo*

Unroll the crescent rolls. Place two rolls together, long-sides touching, and slightly pinch the two together to create one square of dough (you can get 4 squares/hot pockets from one tube). Place a small amount of chicken/tuna salad in the middle. Bring up the corners and pinch together to seal. Bake as directed on the crescent roll package.

*You can make up chicken or tuna salad however you normally do, but use cream cheese instead of mayo. This will make it pretty thick, but it will work better once cooked than the mayo does.

Make Ahead Recipe Index

If you want to make a recipe ahead and freeze it, check out the freezer meals index. Slow Cooker Recipes are included below since the majority of the work is done ahead of time.

• Make Ahead Recipes (a significant portion or all of the recipe can be made ahead)
• Texas Caviar (an appetizer/dip)
• Black Bean Salsa
  
• Black Bean and Rice Salad
• Chicken, Corn, Black Bean, Tomato Salad
• Green Bean Salad with Feta
• Dilled Cucumber Salad
• Marinated Cucumbers
  
• Chinese Cucumber Salad
• Cucumber and Red Onion Salad
• Butternut Squash Souffle
• Easy Cajun Grilled Vegetables
• Make Ahead Mashed Potatoes
  
• Cheese-and-Tofu Stuffed Shells
  
• Chipotle Cheddar Chicken Cakes
  
• Stir-Fry (all ingredient prep can be done ahead of time)
• Chicken with Rice, Hainan Style
• Cottage Cheese and Spinach Gratin (similar to a quiche)
  
• Cottage Cheese Pie (a dessert)
  
• Refrigerator Cheesecake
  
• Vegetarian Casserole (could also be frozen perhaps, but hasn't been tried)
• Yogurt-Cheese Pie
• Lemonade Pie
  
• 
  
• Slow Cooker Recipes
  
• Crock Pot Stuffed Peppers
• Easy Slow Cooker Rotisserie Chicken
• Kielbasa, Cabbage, and Onions
• Overnight Crockpot Oatmeal (steel cut oats)

Power Cooking

"Power Cooking" is really a better description than "Once-a-Month-Cooking." Used by Pampered Chef, it refers to any cooking you might do in bulk in order to stock your freezer. There are three primary types:

• Once-a-Month-Cooking (OAMC): Spend an entire day and cook enough meals to put in your freezer to feed your family for an entire month (or more).
• Afternoon Cooking: Spend an afternoon (or morning or evening) preparing perhaps enough meals for 2 weeks or simply enough to have some extras on hand.
• Daily Double: Simply doubling recipes here and there as you feed your family; you'll have a steadily rotating stock of meals in the freezer to pull from as you need them.

Below are links to information, tips, and tricks for Power Cooking, however you decide to do it. (Most are from this blog.) If you want to jump right in, see the Freezer Meals Recipe Index.

• Supper's in the Freezer! (General freezer tips and tricks)
• Power Cooking Handout: a Summary plus recipes
  
• Meals for a Month: Cooking for Your Freezer
• Organizing the Big Day: Cooking for Your Freezer
• Customizable Convenience: a Benefit of Cooking for Your Freezer
• Tricks of the Trade: Cooking for Your Freezer
• Less Stress: a Benefit of Cooking for Your Freezer
• Time Saver: a Benefit of Cooking for Your Freezer
• Money Saver: a Benefit of Cooking for Your Freezer
• Enjoyable and Hospitable: a Benefit of Cooking for Your Freezer
• More Power Cooking Tips and Plans (from Recipezaar)
• Cookbook Review: Meals for a Month

Sample Cooking Day Line-Ups

• Bulk Cooking Day Line-Up #1
• Bulk Cooking Day Line-Up #2
• Bulk Cooking Day Line-Up #3
• Bulk Cooking Day Line-Up #4
  

Summer Time=Popsicle Time

Well my kids would eat Popsicles even if it was below freezing. I happened upon these wonderful treats in our grocery store. They seem little, but are fabulous for those little ones. Just the right size for a little treat without going overboard on the sugar. And my 5yr old hasn't even complained that they are smaller.

America's Test Kitchen Family Favorites Cookbook

America's Test Kitchen is a PBS TV show produced by the same people who produce Cook's Illustrated magazine. This cookbook is a nice combination of these two efforts.

The book is one of those cookbooks that you can trust. Every recipe will "work." That is because the authors/producers have gone to great lengths to test and retest every recipe, figuring out methods and ingredients that will produce consistent results and which are accessible to the home cook. Sometimes, this means the recipes will be a bit labor intensive, but there are "quick and easy" notations as well as make ahead notations throughout to help you plan better.

The cookbook also contains invaluable product reviews; these include everything from appliances to food products. The book is full of helpful technique photos and photos of finished recipes.

I highly recommend this cookbook as a basic cookbook. Whether you need a recipe for pound cake, cream biscuits, a basic salad with several variations, busy weeknight pasta dishes, or an elaborate beef tenderloin, this cookbook is a good place to turn. I especially like the basic versions of salads, sandwiches, and vegetable dishes along with great variation suggestions. This enables me to memorize/perfect the basic technique and then add to the recipe as I need to.

Recipe Abbreviations

In our recipes, we use standard recipe abbreviations and U.S. measurements:

c. is for cup or cups
T. is for tablespoon
t. is for teaspoon
chpd. is for chopped

Degrees/temperatures are farenheit.

Master Recipe Index

Click on the headings below to pull up a list of recipe title links in that category. Many recipes are cross-listed.

• Breakfast
• Lunch Ideas
• Appetizer/Snacks
• Dairy

• Breads/Baked Goods
• Salads
• Soups
• Main Dishes
• Side Dishes
• Desserts

• Freezer Meals
• Make Ahead/Slow Cooker
• Quick and Easy
• Homemade Convenience
• Family Favorites
  

• Seasonal: Spring
• Seasonal: Summer
• Seasonal: Fall
• Seasonal: Winter (included with fall list)
  

Eating Cheap

Check out the Eats on the Cheap article from My Recipes. It is a slideshow of different recipes and some good tips on how to keep some costs low/budget friendly when cooking meals.

Pan-Roasted Chicken and Potatoes

This is easy, tasty, and low in calories (285 per serving). Perfect!

From Saving Dinner

1/3 cup mayonnaise
3 tablespoons Dijon mustard
6 boneless, skinless chicken breast halves, cut in half
1 pound small red potatoes, cut in quarters*
2 cloves garlic, pressed
salt and pepper to taste

*Betsy's note: potato chunks should be around 1-inch in diameter or smaller; you may have to do more than quarter them or they won't cook in time

Preheat oven to 350 degrees. Lightly grease a 13x9-inch pan. In a large mixing bowl, whisk mayonnaise and Dijon mustard together well. Place chicken and potatoes in bowl, turning to coat completely. Place everything plus the garlic in the 13x9-inch pan; salt and pepper well (Betsy's note: I didn't think it needed much salt and pepper.).

Bake uncovered 30-35 minutes or until potatoes are tender and juice of chicken is no longer pink when center of thickest piece is cut.

Makes 6 servings

Pumpkin Yogurt

This remains one of my toddler's all-time favorite things to eat; so far my boys (1 year old twins) love it, too! This is an early meal I start feeding my babies--as soon as they can have yogurt, they can eat this concoction. A great way to pack some beta carotene into lunch time: pumpkin is a super food. It's very free form, but I do follow a certain ratio:

1 spoonful canned pumpkin
1-2 spoonfuls plain yogurt

Mix together and serve! Now, here are the frequent additions: dashes of cinnamon, allspice, ginger, and/or nutmeg (cinnamon and ginger are regular companions); spoonful of applesauce; mashed banana...

How To Use This Site

Because this is more of a cookbook than a journal/blog (a cookbook which I use myself since my favorite recipes are here in one place), I've worked hard to make it very user friendly.

Recipe Index: In the top of the right sidebar. These links will take you to a list of recipe title links in any given category. If you know what you are looking for, this is the fastest way to find it!

Labels: In the middle of the left sidebar. Like any blog "labels" section, if you click on a label, it will simply bring up all the posts in that category, beginning with the most recent. This is helpful if you simply want to browse with no particular recipe in mind. You can also see the pictures we have for some of our recipes this way!

Easy Roasted Potatoes

Updated 7/21/14

This original recipe posted 6 years ago, and we've been roasting potatoes ever since--especially since we get them frequently in our CSA boxes from the Colvins. We've grown quite careless with amounts and just toss together what looks good. Rosemary is delicious, but plain salt and pepper yield great results, too. Super easy, tasty, and a flexible oven temperature=perfect side dish. I use a different sized pan, not as much oil, and estimate the spices, but I'm keeping the original recipe below for reference. I also don't cover the pan anymore--just stir on occasion. (Covering helps eliminate need for stirring in case you need that freedom.)

Leftovers are delicious for breakfast and topped with a fried egg.

Easy Roasted Potatoes
Recipe from Better Homes and Gardens New Cookbook, 11th edition.

• 3 medium potatoes (1 pound), quartered, or 10 to 12 whole tiny new potatoes (1 pound), quartered
• 2 tablespoons olive oil or margarine or butter, melted
• 1/2 teaspoon onion powder
• 1/4 teaspoon garlic salt
• 1/4 teaspoon pepper
• 1/8 teaspoon paprika

Place potatoes in a greased 9x9x2-inch baking pan. Combine oil and seasonings. Drizzle over potatoes, tossing to coat. Bake, covered, in a 325 degree oven 45 minutes. Stir potatoes. Bake, uncovered, 10 to 20 minutes more or till potatoes are tender and brown on edges. (Cookbook notes that potatoes may also be roasted for 30 minutes at 450 degrees, stirring occasionally.)

Makes 4 servings.

Mediterranean Salmon Cakes

A recipe from my friend Rachel that is a staple in our house! Even my toddler has eaten these (without the cucumber sauce). The cakes freeze well before cooking; use within the month. Most of the supplies are pantry staples making this an easy meal to whip up on short notice.

Salmon Cakes

• 1 small can skinned and boned salmon*
• 1 (15-oz.) can chick peas, drained
• 1 cup fresh breadcrumbs (I use dried, often)
• 1/4 cup ripe olives, sliced
• 1/2 cup chopped fresh parsley (I've left this out, often)
• 2 tablespoons lime juice
• 1 teaspoon hot sauce
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 2 large egg whites, slightly beaten

*1 pouch boneless, skinless may be used; if using canned, red is better

1. Partially mash chick peas in bowl. Stir in salmon, breadcrumbs, and olives.
2. Combine parsley through egg whites and stir into salmon mix.
3. Shape into about 12 3/4-inch thick patties. Can freeze at this point!
4. Heat 1 to 2 teaspoons olive oil in nonstick skillet over medium heat and cook 6 patties at a time--about 4 minutes on each side. Serve with cucumber sauce.

Cucumber Sauce

• 2/3 cup diced cucumber
• 2/3 cup plain nonfat yogurt
• 1/4 teaspoon dried dillweed
• 2 garlic cloves, crushed

Mix all ingredients in small bowl and chill.

Black Bean and Rice Salad

This is a salad I discovered shortly after I graduated from college. It has since become a true staple of our diet. The kids aren't into it yet, but my husband requests it often. It keeps for several days, and we eat it in pitas with hummus (black bean hummus is especially nice, but I don't have time to make it these days). Yummmm.... I'll make up a batch over the weekend, and we'll eat off of it for lunch for several days. A nice, healthy lunch alternative. Give it a try! You can freeze cooked rice (and beans and fresh peppers), so if your freezer is stocked, you can whip up the salad at a moment's notice. Serve with a slotted spoon because there is lots of dressing.

If you choose not to serve it with something like hummus, you may want to tweak the seasonings in the salad because it's a touch bland. We often add extra cumin for instance. We also use brown rice, and it works quite well.

Original recipe is from Bon Appetit magazine.

Dressing:
1/2 cup olive oil
1/4 cup apple cider vinegar
1 tablespoon Dijon mustard
1 teaspoon ground cumin
1 teaspoon minced garlic

Whisk oil, vinegar, mustard, cumin and garlic in medium bowl until well blended. Season dressing to taste with salt and pepper.

Salad:
2 1/2 cups cooked long-grain white rice (about 1 cup raw), cooled
1 15-ounce can black beans, rinsed, drained
3/4 cup chopped red bell pepper
3/4 cup chopped yellow bell pepper
3/4 cup chopped green onions

Combine rice, beans, peppers and onions in large bowl. Toss salad with enough dressing to moisten. Season with salt and pepper. (Can be made 6 hours ahead. Cover and refrigerate.)
Line large serving bowl with lettuce leaves, if desired. Spoon salad into bowl and serve.

Makes 6 servings.

Super Baby Food

If you're interested in introducing your baby and/or toddler to super foods, then the following list of ideas is for you. Introducing super foods early increases the chance that your child will like them; it is also reassuring to know that those little tummies are full of the best nutrition! Toddlers, in particular, often do not eat much. I like to know that mine is taking in the best nutritional bang for the bite!

Pumpkin: One of the easiest foods to feed your baby/toddler! We mix it up with plain yogurt and mashed banana or applesauce, and sprinkle some pumpkin pie spices (cinnamon, allspice, ginger, cloves, etc.) over it. Voila! "Pumpkin yogurt" (or pumpkin cottage cheese) is a big hit around here. My kids need no encouragement to consume their weight in sweet potatoes or butternut squash, either; these are good "sidekicks" for pumpkin.

Broccoli: Provided your children like it (mine love it!), broccoli is easy to serve frequently. We keep bags of frozen, chopped broccoli on hand. Simply steam and use as finger food, mix into macaroni and cheese, add to creamy soups, puree and put in a cheese quesadilla, etc.

Oats/Whole Grains: Feed those kids oatmeal! Inexpensive, healthy, easy--great choice. There are also many muffins and cookies that are packed with oats. We also add wheat germ (a sidekick) to cream of wheat, breads, and muffins. Get those kiddos used to whole wheat bread and brown rice. They'll never know the difference.

Omega 3's: Found in salmon, you might think this is hard to give your children. Well, eggs from hens fed vegetarian diets are also high in essential fatty acids--so give those kids some scrambled eggs!

Spinach: Try a creamed spinach dish, spinach quiche, Cottage Cheese and Spinach Gratin, Fancy Spinach, or other egg/cheese/spinach concoction. You'd be surprised how palatable this cooked green can be. My kids love it!

Oranges: These are a super food because of their Vitamin C content, yet young toddlers often can't chew the sections very well. The good news: mandarin oranges "count" in the orange category! Some grocery stores, like Kroger, sell them packed in mandarin orange juice instead of syrup. These are much easier for young toddlers to eat, and they pack a hefty 50% of the USRDA for Vitamin C.

Yogurt: Babies and toddlers love plain yogurt! They aren't used to the super sweet taste we've packed into the flavored varieties. This is a true staple in our house--my babies/toddlers eat it daily and seem to love it plain or mixed with fruit/pumpkin.

Beans: Beans make great finger food. We keep cans of limas, black beans, and pintos on hand. Rinse them to remove some of the sodium, and you're ready to go. Vegetarian dishes that include beans are also easy ways to work this category into the diet. Young children sometimes prefer the softer texture of these meals to big hunks of meat.

Berries: Blueberries are some of the most easily digested berries and are often found in early stages of baby food. You can add frozen berries to pancake mix or muffins as well.

Yum Yum Brownie Muffins

I tried these today and they live up to their name! Very yummy. I got them off the internet. My only suggestion is to make them smaller/make more muffins. Mine were pretty hefty (larger than the picture) and heavy. So I suggest making 18-24--not as many calories that way either :-). Unless you have a 5 yr old who suggests putting the leftover chocolate chips in them. mmmmmm.

PER SERVING (1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein

Ingredients:One box devil's food cake mix (about 18 ounces). One 15-ounce can pure pumpkin

Directions:Preheat oven to 400 degrees. Mix the two ingredients together. The mixture will be very thick, but don't add anything else! Place batter into a 12-cup muffin pan lined with baking cups or sprayed with nonstick spray. Place pan in the oven, and bake for 20 minutes. MAKES 12 SERVINGS

Peanut Butter, Banana, and Honey Porridge

If you like peanut butter, banana, and honey sandwiches and also like cream of wheat, give this porridge a try. It's hearty, healthy, inexpensive, contains no refined sugar, and has great "staying power." If your infant/toddler can have peanut butter, this makes a great baby breakfast! I based this concoction largely on a similar African recipe for "Groundnut Porridge" from my international Mennonite cookbook Extending the Table. I'll first list the ingredients as I use them; substitutions will follow the recipe. (Recipe makes 1 serving)

3/4 c. water
2 1/2 T. stone ground, whole grain cornmeal
2 T. natural creamy peanut butter
1/2 banana, mashed
1/2 t. honey, more or less

In microwave-safe container (I use a 2-cup Pyrex measuring cup), stir water and cornmeal together. Microwave on high one minute. Stir. Microwave on high for additional 30 second intervals, stirring after each one. It will not cook up quite as thick as cream of wheat; 2-2 1/2 minutes total cooking time should be plenty.

Stir in peanut butter. Mash the banana in a cereal bowl and pour porridge over it. Mix well. Add honey and mix well. Serve!

Substitutions/Options
(I haven't tried these, but since I make cream-of-wheat weekly, I'm assuming these will work for this porridge, too)

• use cream of wheat instead of cornmeal (higher in calories, more expensive than cornmeal; not whole grain, but will be sweeter)
• use milk instead of water (the porridge is pretty thick and hearty once you add the peanut butter, so this might make it super thick)
• pour a little milk over it once cooked and stir in
  
• use sweetened peanut butter and/or crunchy
• use brown sugar instead of honey