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START-SMART BREAKFASTS
All children need a nutritious breakfast to stimulate the brain into learning mode, so don’t sell this meal short. Ideally, it should contain a healthy balance of protein, healthy monounsaturated fats, and complex carbohydrates, potent macronutrients that are crucial for cognition. It’s the perfect way to start the day.
GRAIN- FREE GRANOLA
Makes about 5 cups
2 cups raw, unsalted sunflower seeds
2 cups raw, unsalted pumpkin seeds
1 cup unsweetened shredded coconut
1 cup pecan pieces
½ cup coconut oil, melted
½ cup honey
1 tablespoon ground cinnamon
½ teaspoon sea salt
1. Preheat the oven to 325°F.
2. In a large bowl combine the seeds, coconut, and pecan pieces.
3. In a small bowl combine the melted oil, honey, cinnamon, and salt. Mix well. Pour the liquid ingredients over the dry ingredients, stirring with a wooden spoon to make sure all the dry ingredients are coated.
4. Line two baking sheets with parchment paper. Divide the mixture between the two baking sheets, spreading it around so the pieces do not stick together, and bake in the preheated oven for 25 to 30 minutes. Cool for 30 minutes and store in an airtight container.
SLOW- COOKER BROWN RICE PORRIDGE
Makes 6 servings
1 cup short- rain brown rice, rinsed
5 cups water
2 large Granny Smith apples or 1 large Gala apple, cored and cubed
¼ cup raisins
¼ cup unsweetened shredded coconut
½ teaspoon pumpkin pie spice
¼ teaspoon ground cinnamon Pinch sea salt
Combine all of the ingredients in a slow cooker set on low, cover, and cook for about 8 hours.
Variation: For an even creamier breakfast, stir in a tablespoon of natural nut butter just before serving.
ALL SOUPED UP
Making soup is convenient for busy families— pot can go a long, long way. Plus, it freezes well. And, soup is quite versatile. It can be served as dinner or lunch. Best of all, you can put it in a thermos and send it along as a school lunch. Pair it with a green salad and a piece of fruit and you have a full meal loaded with nutrients.
PUREED VEGETABLE SOUP WITH A KICK
Makes about 10 servings
2 onions, chopped
1 bunch kale, coarsely chopped
3 medium zucchini, coarsely chopped
3 medium carrots, peeled and coarsely chopped
2 cups broccoli florets
2 cups coarsely chopped butternut squash Two 15-Ounce cans chickpeas, drained and rinsed
1 quart water One 15-ounce can full-fat coconut milk
8 cloves garlic, peeled and chopped
2 tablespoons chopped fresh ginger
1 tablespoon poultry seasoning
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon cayenne
1 bay leaf
Put all of the ingredients in a large stockpot and bring to a boil. Reduce the heat and simmer until the squash is soft, about 20 minutes. Remove the bay leaf and cool slightly. Puree in batches in a blender.
CHICKEN- QUINOA SOUP
Makes 6 servings
NOTE: Omit the beans if you determine that your child has a sensitivity to beans.
1 tablespoon olive oil
1 pound chicken breasts, cut into ¼- inch pieces Sea salt and black pepper to taste
8 ounces white mushrooms, sliced
2 stalks celery, sliced thin
1 cup cooked quinoa One 15- ounce can cannellini beans, drained and rinsed
4 cups unsalted chicken broth
3 tablespoons fresh lemon juice
¾ cup fresh flat-leaf parsley leaves
1. In a large pot heat the olive oil over medium-high heat. Add the chicken, season with salt and pepper, and cook, stirring occasionally, until just cooked through, about 5 minutes.
2. Add the mushrooms and celery and cook until the chicken is golden- brown, about 10 minutes.
3. Stir in the cooked quinoa, beans, broth, and lemon juice. Season with salt and pepper. Lower the heat and simmer until heated through. Stir in the parsley.
DINNER DELIGHTFUL
Mom and Dad are not short- order cooks! This is a mantra for mealtime sanity. The biggest mistake parents make is feeding a food-fussy kid something other than what the rest of the household is eating. On the other hand, it’s not fair to make kids eat food that doesn’t suit their young palates, either. The happy medium is dinner entrées the entire family can enjoy. Sometimes all it takes is the right sell to get kids to bite . . . and bite again. Our Brain Balance nutritionists, families, and friends have become pros at concocting meals that make family dinners delightful.
A BETTER MAC AND CHEESE
Makes 2 to 3 servings
2 cups gluten-free and casein-free macaroni noodles, such as Tinkyada
1½ to 2 cups Daiya Cheese Cheddar Shreds
4 tablespoons Earth Balance buttery spread
¼ cup rice or coconut milk, such as So Delicious
¼ teaspoon black pepper
1 teaspoon sea salt
1. Preheat the oven to 350°F.
2. In a Dutch oven or other oven-safe pot, cook the noodles for 16 minutes at a rapid boil. Drain in cold water.
3. In the same pan you used to cook the noodles, add the cheese, butter spread, milk, pepper, and salt and cook over low heat until the cheese begins to melts. Add the noodles back to the pan until the desired thickness is achieved.
4. Bake until golden- brown.
TURKEY POTPIE
Makes 4 to 6 servings
Gluten- free pizza dough for a double-crust pie
½ cup Earth Balance spread
½ cup Donna’s GF All-purpose Flour or packaged gluten-free flour
1 teaspoon sea salt Dash black pepper
¼ cup plus ⅓ cup rice milk, divided
2 cups low-sodium chicken broth
3 cups cooked cubed turkey
1 cup chopped spinach
3 potatoes, cooked, peeled, and cubed One 16-ounce package frozen mixed vegetables
½ teaspoon dried thyme
1. Preheat the oven to 375°F.
2. Divide the pizza dough in half. Roll out half of the dough on a lightly floured surface into a 14-inch circle. Gently fit into a 2- quart deep-dish round casserole dish. Trim the pastry to 1 inch from edge of the dish. Set aside. Roll out the remaining dough on a lightly floured surface into a second 14-inch circle. Set aside.
3. In medium saucepan melt the Earth Balance spread. Add the flour, salt, and pepper and stir until combined. Slowly add ¼ cup of the rice milk and the chicken broth and cook over medium heat, stirring constantly, until thick and smooth. Remove from the heat and pour into a large bowl. Add the ⅓ cup of rice milk and mix well. Stir in the remaining ingredients. Spoon into the pie crust.
4. Cover the casserole dish with the remaining dough. Fold a 1-inch strip around the top edges of the pastry. Crimp to seal. Cut four slits in the top to vent. Brush the pastry with water. Bake for 60 to 70 minutes, or until golden-brown. Let stand 10 minutes before serving.
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Excerpted from "The Disconnected Kids Nutrition Plan"
by .
Copyright © 2016 Robert Melillo.
Excerpted by permission of Penguin Publishing Group.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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