My Green Sauce

December 29, 2015 by Natasha Leave a Comment

Ok, this is my new obsession. I made this sauce on a whim to accompany our Christmas Branzino (European Seabass) and it turned out so delicious that my guests poured it over the vegetables, mashed potatoes, fish and dipped bread in it too. I mean, it’s no invention. I’m sure this sauce or its variations have been made for centuries. It must have existed a 1000 years ago; people then were so much more in tune with nature and its best flavors.

It is made with parsley, cilantro, basil, garlic, olive oil, lime juice and salt. Can’t go wrong, right! It’s full of vitamins. It adds so much flavor to any dish. I think it’s the kind of sauce that will turn carnivores into vegetarians if they add it to the vegetables, which a lot of people find bland.

One of the reasons I will always make this sauce is because it uses the leftover coarse stems from parsley and cilantro, which I often discarded. Now- no more waste of vitamins.

PARSLEY is rich in many vital vitamins, including Vitamin C, B 12, K and A. This means parsley keeps your immune system strong, tones your bones and heals the nervous system, too. It helps flush out excess fluid from the body, thus supporting kidney function.

CILANTRO is most often cited as being effective for toxic metal cleansing and rightfully so, this herb is a powerful, natural cleansing agent. It is rich with an unusual array of healing phytonutrients and antioxidants. It is anti-septic, analgesic, aphrodisiac, helps with digestion, fungicidal and a natural stimulant. And, of course, it’s most powerful in its raw state or juiced form. It is a very good source of vitamins A, C, K and traces of the B vitamins. In the minerals department, it provides high amount of calcium and potassium. In addition, cilantro is rich in iron, manganese and sodium. Remember, especially these days, how important it is to keep the body rich in minerals. Basically a superfood.

GARLIC has too many benefits to list here for a busy mom like me. I will just say that, I grew up in Belarus and I don’t think I lived a day without garlic growing up. It was used for all kinds of ailments and added to all foods, raw and cooked.

So all that praise aside, this is how you make it.

My Green Sauce

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This nutritious sauce is made with parsley, cilantro, basil, garlic, olive oil, lime juice and salt. Can't go wrong, right! It's full of vitamins. It adds so much flavor to any dish. I think it's the kind of sauce that will turn carnivores into vegetarians if they add it to the vegetables, which a lot of people find bland. Besides the flavor, I will always make this sauce is because it uses the leftover coarse stems from parsley and cilantro, which I often discard. Now- no more waste of vitamins.

Author: Natasha

Recipe type: sauce

Cuisine: mediterranean

Ingredients

a large bunch of parsely with stems
a large bunch of cilanto with stems
⅓ cup of basil
1 large garlic clove (minced)
juice of half of lime
½ cup of olive oil
salt

Instructions

Place all the ingredients in a blender or a small food-processor and blend/pulse until smooth. When I use my Vitamix blender, the sauce comes out silky smooth (like in the photo). When I use my Cuisinart mini-prep food processor, the sauce is lumpier but also delicious. I even prefer it a bit more textured. Adjust salt to your liking. I put ⅓ of a teaspoon.

Red Lentils with Vegetables

December 29, 2015 by Natasha Leave a Comment

And we are back to our weekly staple – lentils. When I am really pressed in time, I resort to red lentils because they are guaranteed to be cooked within 15-20 minutes. Also, unlike other types, red lentils don’t need to be soaked. If you would like to use them in a salad, then you would need to take them off the heat after just 10 minutes. Otherwise, keep them for 15-20 minutes to turn them into a puree or 25 minutes to make them really mushy. I personally love the mushy texture especially in contrast to the firmer vegetables in a stew.

Lentils was one of the very first foods I introduced to Soren when he was about 6.5 months old. My personal favorites are French lentils but I started with red ones because of its soft consistency and shortly after introduced all other kinds.

Lentils are really a powerhouse of nutrition. To learn more about this amazing food, why we like it and how we eat it read here.

FOR PREGNANCY: When I was pregnant with Soren, I ate a lot of beans and lentils. Besides high quantities of protein, they contain a lot of folate, which we need for cellular growth and regeneration and to prevent fetal deformities. Doctors always prescribe folic acid to pregnant women. Folic acid is a vitamin B9, a synthetic version of naturally occurring folate. While I still took prenatal vitamins, I tried to get the most vitamins from food.

On the topic of pregnancy and what we pass on to our unborn babies during that time, Annie Murphy Paul gives a wonderful presentation of a scientific study What We Learn Before We Are Born. Watch it; it’s really fascinating.

It could be just that Soren inherited my taste for lentils (being influenced in the womb) or it might be because they were on his plate that early (6.5 months); whatever the reason, they are his favorite food. I am lucky because it’s so easy to pack a lentil stew with all kinds of vegetables and spices. You are basically delivering a nutritious multi-vitamin-multi-mineral in a spoonful.

To take it to another level, I served it with my new Green Sauce made with parsley, cilantro and basil. It deserves a special post – Click here to view.

And how easy and quick it is to make! In this particular stew, I used rainbow carrots but you can use any carrots you like. And in general, you can substitute and add as much as you want with my recipes (except for baking). They are not really recipes, they are soft instructions which you can modify.

Red Lentils with Vegetables

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Author: Natasha

Recipe type: stew, lunch, dinner, family meal

Ingredients

1.5-2 cups red lentils
A bunch of spring onions (or ½ yellow onion)
3 celery stalks
4 carrots (I used rainbow carrots)
2 cups of chopped green beans
2 small potatoes
1 large garlic clove

Instructions

Wash and prepare all the vegetables: finely chop the onions, celery, cut carrots in large circles, chop green beans into 1 inch pieces, cube potatoes, mince the garlic.
In a large pot, warm up 3 tbsp of olive oil and sauté all the vegetables together for 8 minutes stirring frequently. If using a steel pot without a non-stick surface, add a bit of water to prevent from sticking too much.
Wash the lentils in a colander, add them to the vegetables. Toast them stirring frequently for 3-5 minutes. Add enough water to cover the lentils by 1 inch. Season with salt and pepper. Reduce heat, cover with lid and cook for 15-20 minutes until the lentils are soft and mushy. These guys always fall apart and make a nice creamy stew.
Right before turning off the heat, it's nice to add some turmeric. It's an amazing anti-inflamatory spice without any flavor, which adds golden color to dishes.
TIP: turmeric stains pretty badly especially before it's cooked in a dish so handle with care.

Chicken Mushroom Meatballs from scratch

December 28, 2015 by Natasha Leave a Comment

Lunch today is healthy comfort food that adults and babies (from 6-7 months) would enjoy:

Mashed potatoes with corn and peas
Chicken mushroom meatballs made from scratch

The idea of mixing potatoes with another vegetable is not new but recently it caught my eye again when I was flipping through other mommy cooks Instagram pages. Some of my friends have been whipping their mashed with broccoli – a great idea. Today I made ours with peas and corn. Here is how to make it:

INGREDIENTS:

3-4 potatoes
1/2 cup frozen peas
1/2 cup frozen corn (organic)
A bit of milk (nut or any other kind)
Butter or olive oil

METHOD:

Peel the potatoes and cut into 2 inch cubes. Place in a pot of water, add a little salt and boil until almost done. Right into that water add the peas and corn. In 4-5 minutes, strain the vegetables, and mash with some milk, butter or olive oil. I used the hand masher. If you want a very smooth consistency, you can purée it in a blender.

Tender Chicken Meatballs from scratch

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When made completely from scratch, these meatballs outdo any other homemade recipe. Make sure not to overcook it! It's the key to tenderness.

Author: Natasha

Recipe type: lunch, dinner

Ingredients

1 lb of chicken thighs (or ground chicken)
1 celery stalk (roughly chopped)
½ small onion (roughly chopped)
6 crimini mushrooms (or any other kind)
1 egg
A sprinkle of dried oregano

Instructions

If making from scratch, place all the ingredients in a blender. Add salt & pepper (skip for babies under one). Pulse a few times until the chicken and veggies are ground. The mixture will be kind of pasty. That's good.
Heat a pan with canola or coconut oil, form medium size meatballs with your hands and pan fry for no more than 4 minutes on each side.
Place the meatballs in a pot with a tablespoon of water on the bottom. Close the lid. Steam for 5 minutes. .

Sometimes I buy ground chicken but most of the time I use my Vitamix blender to grind organic chicken thighs or breasts. When made completely from scratch, these meatballs outdo any homemade recipe. I’m warning you right away: make sure to prepare a large amount of side dishes so that you are not tempted to eat all of the meatballs at once. They are so good.

❗️TIP: to make these meatballs really tender, pan fry for 4 minutes on each side and then place in a pot with a tiny bit of water (tablespoon) and steam for 5 minutes. This will ensure that all the bacteria is killed and they are safe to eat for babies. Do not overcook! That’s the key.

Another❗️TIP: if you are using a blender to grind the chicken, it’s very important to clean it very well afterwards. I know, the obvious. But I want to stress this because meat fibers can get wrapped around the blade (especially underneath) and easily get stuck there and overlooked. I assume that you have just one blender, which you mainly use for raw smoothies and such. So wash it very well in a soapy water. After, rinse with BOILING water! I use an electric kettle and it takes no time.

Classic Whole Wheat Crepes

December 28, 2015 by Natasha Leave a Comment

The day after Christmas. Sad or happy? With a typical sense of relief after a mad race to wrap all the presents in time, not to burn your Christmas dinner and not to forget to feed your kid, comes a bit of a melancholy and a sense of loss. I find that anticipation, the journey, the process is more enjoyable that the destination, the reaching of the goal. That’s not to say that I didn’t enjoy my lazy Christmas Day. I did. Very much. Time suddenly stops and the holiday gently wraps itself around you. Ahhh… But this morning all three of us (I’m speaking for Soren here) felt the need to experience the pleasure that doesn’t expire in any season, holiday or age. Something that doesn’t fade after the noise of the holidays… Ta-da! All this intro for a couple of warm crepes! Kinda crazy, I know.

Anyway, this morning I gave the stage of Soren’s Purple Plate to my renowned sous chef- my husband Farhad. He is the master of crepes so I could just relax and quietly watch the kitchen being destroyed ?. But all worth it – these crepes always come out delicious. We topped them up with sour cream (Russian style), Nutella (World style) and date molasses (hippy style). It’s a simple recipe. Double or triple the proportions if making for more people. The below serves 2 and a toddler.

A word on date molasses: it’s my new obsession. Ever since my pregnancy I am a prisoner to sweet things. There are so few that are unprocessed (like whole fresh fruits) and even fewer that are mildly processed (like maple syrup, coconut and date sugar). Usually sweeteners are highly processed and contain all kinds of preservatives and ingredients no one can pronounce. I recently discovered date molasses. I buy the brand that contains nothing other than dates. It’s so delicious, natural, unrefined and vegan. Read more here if you are interested in learning more. And since we are on the topic of sugary stuff, read this article to see which sugar is the best for you.

Classic Whole Wheat Crepes

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These whole wheat crepes are a classic easy breakfast. Enjoy them savory with smoked salmon and cream cheese, chicken with vegetables or plain (they are not sweet) or with jam, sour cream, nutella or fruit. So simple yet always feels special.

Author: Natasha

Recipe type: breakfast

Cuisine: world

Ingredients

2 eggs
½ cup of whole wheat flour
7 oz of milk
5 tbsp of water
Pinch of salt
a knob of melted butter

Instructions

Combine all the ingredients together either by whisking by hand, using a hand-held blender or a regular stand alone blender. Blend until smooth.
Drop 3-4 tbsp of batter into a heated and greased pan (with coconut oil or butter) and pan fry flipping once.

Quick breakfast and tips on buying bread

December 28, 2015 by Natasha Leave a Comment

I am feeling particularly lazy this morning. Not the time to be lazy when there is Christmas Eve dinner to be prepped and cooked. Maybe Santa will come and cook it for me ?; I’ve been pretty pre-e-e-tty good this year.

I would love to get more time to create some sophisticated recipes which yield delicious unusual meals. Those, I always think to myself, are worthy of a post. But then I looked at my and Soren’s breakfast plate and thought that if I were a busy mom or a not-so-busy mom (if that even exists), then I would want nothing more than a simple, almost a pretend recipe or meal idea. So here is one 60 second breakfast: mildly toast a slice of bread, spread some good quality but butter ( I used almond here) and top it with a ripe pear or an apple.

Despite the time it takes to make, it’s actually a legit healthy breakfast full of the necessary fats and proteins from the nut butter. I buy almond and peanut butter in my health foods store where you grind it yourself. Nothing other than peanuts or almonds goes in it unlike some of the jarred butters. It’s also the cheapest butter! But there are lots of jarred butters that are very good quality too; just check the ingredients to make sure there is nothing sketchy.

As for bread, we avoid most kinds of commercial packaged breads regardless of the benefits they claim they bring you. Most of the time these breads are highly processed and contain dangerous ingredients. If you are interested, here is an article written by FoodBabe on which breads you should stay away from and which ones you should eat. We like the most Ezekiel: it’s made with wheat, barley, millet, lentils, soybeans and spelt. All the ingredients are organic. And we also buy the sprouted spelt bread. Spelt is a grain closely related to wheat but that has a milder nuttier flavor. They say it’s a healthier choice than wheat and unlike wheat, where vital nutritional bran and germ are usually removed during milling, the vital substances of spelt are found in the inner kernel of the grain.

For babies and toddlers: if your bread is too soft, toast it just so it hardens a little bit. It’s easier to handle with hands that way even for the toothless munchkins.

Rainbow Chard Lentil Stew

December 23, 2015 by Natasha Leave a Comment

…or PRE-CHRISTMAS EASY VEGAN STEW

Do you ever wonder how is it possible that there is nothing to eat with all the food lying around in your kitchen after a massive wallet-draining grocery shopping spree? It happens to me all the time around the holidays. My head is busy planning all the steps of the upcoming menu, I already feel tired, even though I haven’t started cooking, and my husband wonders around the kitchen looking for anything humans can eat. Oh wait, what about the baby? Ok, Soren will have to eat a bowl of cereal or something. And I am starving too! Exactly that happened during Thanksgiving. I learned my lesson. From now on I am making a large batch of something delicious that we all can munch on a few days leading up to the festive meal.

So what is it that you can make that can last you a couple of days while you are busy preparing for a Christmas dinner; something that tastes good hot and cold, something that is full of protein and vitamins, something that 6-months-old babies can eat as well. From now on, in my house it’s lentils. It’s really one of our favorite dishes and I always play around with various vegetables that go into the stew.

These colors will fade and get lost in the yumminess of the stew so I always feel the urge to document what goes into the belly before it turns into a bit of a mush. This time it’s sweet potato, leeks, carrots and rainbow chard. I I like all kinds of lentils but my most favorite are French lentils. I think because they stay neat and pretty after being cooked unlike the other types that fall apart or become mushy (like red lentils).

I hear some (or even many) kids don’t like lentils. I was lucky Soren liked it right from 6 months. It might be that he did because he was offered lentils early and developed a taste for them or it might be pure luck. In any case, don’t give up on the foods your little ones refuse right away. Offer it to them periodically without insisting. And don’t get discouraged. Remember: hungry kids eat!

Pre-Christmas Lentil Stew

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This iron and protein rich lentil stew is an ideal food to make in large batches if you know busy week is coming up. It can be enjoyed hot and cold, stores well in the fridge and is suitable for everyone, even babies from 6 months. It's vegan, gluten free, dairy free and naturally guilt-free.

Cuisine: vegan, healthy

Ingredients

3 cups french lentils (or regular lentils)
2 large sweet potatoes
1 large bunch of rainbow chard (5 cups chopped)
1 leek
½ large onion
1 carrot
2-3 garlic cloves
Basil
2 bay leaves
3 tbsp coconut oil (or olive oil)

Instructions

Wash and soak lentils for half hour. They will be ready once you have prepared all the other vegetables. I use french lentils in this stew but you can use the regular ones too. (For this particular recipe avoid yellow and red lentils because they cook much faster and become soupy).
In a large pan or pot, cook the chopped onion, garlic and leek (cut in large circles) in coconut oil (or olive oil) for 5 minutes stirring frequently. Add carrots (circles). Cook for another 3 minutes.
Add the lentils, stir everything very well and let lentils toast on a pan for 3-4 minutes. Pour 5 cups of water or stock (I used water because I find lentils very flavorful anyway). Add the bay leaves. Close the lid, lower the heat and cook for 15 minutes.
Chop sweet potato and rainbow chard. Add it to the stew together with 2 more cups of water. Season with salt. Cook for 20-25 minutes or until lentils and vegetables are cooked through.
Before turning off the heat, add lots of chopped basil.
TIP: adjust the amount of water as you cook. If you like mushy lentils- add more, if you like them firm - add a bit less.

Mushroom Butternut Squash Risotto

December 23, 2015 by Natasha Leave a Comment

I had leftover butternut squash in the fridge (because I always have butternut squash and sweet potatoes in the kitchen) so I decided to put together this creamy and healthy risotto. It has simple ingredients and is full of nutrients. Trust me, not only babies and toddlers will enjoy it. Even though it is not made with white wine, it tastes like real italian risotto. Add parmesan for adults and kids well over one (avoid for babies because of salt) and you will think you are eating at a restaurant. We are at my mom’s house in Seattle now so I cooked it for the entire family and they loved it.

Before Soren turned one, I always made two batches simultaneously: one with salt and one without. You can always make one batch without salt and then add salt individually when serving but it’s not the same.

Mushroom Butternut Squash Risotto

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This creamy healthy risotto is healthy and delicious. This recipe serves 4. Double the ingredients and make a large batch, which will last you several days. Baby Led Weaning appropriate right from 6 months.

Author: Natasha

Recipe type: lunch, dinner, baby, toddler, family

Cuisine: Italian

Ingredients

½ yellow onion
5-6 crimini mushrooms (or any other kind)
½ butternut squash cubed into small pieces
1 cup of Arborio rice (this type of rice is key to creaminess)
⅓ almond milk (or any other nut or dairy milk)
fresh sage
1 garlic clove

Instructions

Boil a large pot of water. Leave it simmering next to the pot where you will be making the risotto.
In a pot or a deep pan, heat up some olive oil, add chopped onions and cook until translucent (about 4-5 minutes).
Add diced mushrooms, butternut squash and minced garlic. Continue sautéing stirring frequently for 5 minutes.
Add the rice (well rinsed) and stir everything well to coat the rice with all the juices from the pan.
Start adding a ladle of boiling water from the pot you prepared earlier. Keep stirring the rice until the water evaporates. Continue adding the boiling water one ladle at a time until the rice is nice and creamy and almost cooked.
Add almond milk and plenty of sage (you can chop up the sage or add whole leaves). Cook for 5 minutes until the milk is evaporated. Done. Enjoy!

CORN APPLE PANCAKES made with YOGURT

December 23, 2015 by Natasha Leave a Comment

Ahh, waking up to a full house of family! A dream (for some ?). I remember when I just moved to the US when I was 20, holidays time was the loneliest time ever. The streets were empty, the driveways crowded with cars, stores closed, and my family was so so far away (in Belarus). I honestly get chills when I think of that time. Now it’s different for me. I feel lucky and blessed.

Whether you are alone or not this holiday week, I hope you will treat yourself to some rest and fun. And maybe your mornings can be filled with some yummy things. Forget healthy. Now is the time to be naughty. Go ahead and pour that Nutella all over your pancakes and make some bacon on the side (my husband is scratching his head wondering where his bacon is ?).

I thought I’d give you an idea for some unusual but very yummy pancakes. They are healthy so please spoil them with some toppings of your choice. ?

I used the corn flour mix from the muffins I made last week. The muffins turned out a touch dry but you certainly can’t say that about these pancakes. I hope you enjoy them.

CORN APPLE PANCAKES made with YOGURT

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Prep time

8 mins

Cook time

10 mins

Total time

18 mins

These corn apple pancakes are made with yogurt as a base. Have them with sour cream or fruit puree. A perfect Sunday breakfast for the whole family.

Author: Natasha

Recipe type: Breakfast

Ingredients

½ cup cornmeal
½ cup whole wheat flour
1 tsp baking powder
¼ tsp baking soda
¼ tsp salt
.
1 grated apple with skin
1 tbsp of maple syrup
1 cup of yogurt (I used Greek 2% but any will work)
1 egg

Instructions

Mix the dry ingredients first.
In a separate bowl whisk all the wet ingredients together. Now fold the wet ingredients into the dry ingredients. Mix until combined but don't over mix.

Now, depending on which yogurt you are using, you will need to adjust the amount of flour you add. My yogurt was pretty thick. If yours is liquid, then add a little more whole wheat flour. The dough should not be too liquidy but you also should not be able to hold it with your hands.

Use a large spoon to drop pancakes onto the pan heated with coconut oil. Pan fry for 2-3 minutes on each side.

Butternut Squash Cauliflower Sauce

December 21, 2015 by Natasha Leave a Comment

I think the food that all babies are sure to love is butternut squash. It’s so soft, juicy, sweet, mild in flavor and is a very healthy food. It contains high amounts of potassium, which is great for the bones, and Vitamin B6, responsible for proper function of both nervous and immune systems. It is packed with Vitamin A and C.

Baby Led Weaning appropriate from 6 months.

My goal as a mom is to avoid typical kids foods as long as possible. I believe I can teach my son to love healthy foods so that he will say no, without interest, to the typical unhealthy refined carbs foods like pizza, pasta, white breads, etc. Yeah, right. I know I’m pretty crazy. As much as I want to believe we, mothers, can do anything we set our minds to, I am aware that the reality is so far from this perfect scenario. As soon my son tastes the oily, tomatoey, cheesy slice of warm margherita, I’m pretty sure I am going to be in trouble with all my healthy cooking. But hey, I can try, right? I can try to create as many tasty flavors as possible to give him a good foundation to base his tastes on and the rest is really out of my hands.

This pasta sauce is one of my attempts to create a healthy substitution to a mac-n-cheese sauce. We served it over quinoa pasta. I use the Ancient Harvest organic brand.

Butternut Squash Cauliflower Sauce

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This delicious vegan butternut squash cauliflower sauce is very healthy. It's a great alternative to the typical processed mac-n-cheese sauce all the kids are so addicted to. Add some parmigiano and your adult family and friends will come for second helpings.

Recipe type: baby, pasta

Cuisine: vegan, italian, kids

Ingredients

1 cup steamed butternut squash
1 cups of steamed cauliflower
½ cup of milk (I used hemp milk but any milk of your preference would work)
Salt (for kids over 1)

Instructions

Wash cauliflower, roughly chop it and place in a pot over the steam rack. Cut butternut squash in large cubes and add to the same pot. Steam until tender. You will need to take the butternut squash out earlier since cauliflower takes longer to steam (15-20 minutes).
Once the vegetables are done, place them in a blender with milk and salt. Blend until silky smooth.
Transfer to a little saucepan and heat up adding more milk if you feel that the sauce is not liquid enough.
Serve over pasta

Turkey Cauliflower Zucchini Casserole

December 21, 2015 by Natasha Leave a Comment

This very easy healthy casserole can be enjoyed by everyone in the family. Make one large for family and small for the baby without salt. You can skip ground turkey and egg to make it vegan. It still comes out delicious.

INGREDIENTS: (could be used in various quantities/proportions depending on what you like. You can’t mess this dish up):

1 lb ground turkey (half kilo)
cauliflower (separated into florets)
2 zucchini (sliced)
1 medium sweet potato (cubed)
2-3 regular potato (grated)
Half cup peas (frozen)
Half an onion (diced)
Small bunch of chives
2-4 eggs (optional)

METHOD:

In a pan sauté onions with ground turkey (season with salt and pepper) for 3-4 min until the beef turns brown and onions translucent. Transfer to a baking dish and spread on the bottom. In a bowl, combine all vegetables and season with olive oil, salt, pepper and any other spices you like. Spread the veggies on top of beef. Beat eggs with fork and pour over casserole. (Eggs are optional). Cover the dish with foil and pop it in the oven preheated to 375F for 30 min. Remove foil and leave in oven for another 15 min. That’s it.

Turkey Cauliflower Zucchini Casserole

Ingredients

1 lb ground turkey (half kilo)
cauliflower (separated into florets)
2 zucchini (sliced)
1 medium sweet potato (cubed)
2-3 regular potato (grated)
Half cup peas (frozen)
Half an onion (diced)
Small bunch of chives
2-4 eggs (optional)

Instructions

In a pan sauté onions with ground turkey (season with salt and pepper) for 3-4 min until the beef turns brown and onions translucent. Transfer to casserole and spread on the bottom.
In a bowl, combine all vegetables and season with olive oil, salt, pepper and any other spices you like. Spread the veggies on top of beef.
Beat eggs with fork and pour over casserole. (Eggs are optional). Cover the dish with foil and pop it in the oven preheated to 375F for 30 min. Remove foil and leave in oven for another 15 min. That's it.

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