Day 7 of 7 Days of Healthy Meal Planning for Children by Dr. Robin Russell

Day 7 of 7 Days of Healthy Meal Planning for Children by Dr. Robin Russell

Day 7 of 7 Days of Healthy Meal Planning for Children by Dr. Robin Russell

Recipes:  One of my favorite classes that I took as an elective while working towards my Doctorate in Naturopathic Medicine at Bastyr University in Kenmore, WA was a Whole Foods Cooking Class with Mary Shaw.  If you ever have an opportunity to join a whole foods cooking class, I highly recommend it.  It completely changed how I shop for ingredients and cook.  One of Mary’s many take home message in our class was buy organic when possible, next best thing was buy local and seasonal.  Take advantage of the farmer’s markets during the spring, summer and fall.  Visit local farms.  Stop at that egg stand on your way home from work and pick up those farm fresh eggs.  Food has such a different taste, quality and nutritional value when picked fresh that day or the day before.

Basic must haves for your kitchen I would have to say is a large wooden cutting board for fruits/vegetables, awesome chopping knife and a cast iron skillet.  I have found the wooden cutting boards easiest to chop on and they don’t move around on the counter during food prep.  Chopping knives are so key to making your life easier during food prep.  It can go so much quicker if your knife is sharp and easy to use.  Cast iron skillets, I wouldn’t know what I would do without mine.  My cast iron skillet lives on my stove top because I use it all the time.  Cast iron skillets are even a great way to get a tiny bit more of iron into your diet.  Well, now that I’ve got you set up in your kitchen, here are a few healthy kid friendly recipes you can try in your home.



4 Large Avocados mashed (skin and seed removed)
3 tbsp finely chopped red onion
2 limes, juiced
¼ - ½ bunch of cilantro, finely chopped
Sea salt to taste

Combine all ingredients and serve with whole grain tortilla chips, chili or burritos.

Black Bean Veggie Burger

2 cans organic black beans, rinsed and drained
½ red, yellow or orange organic bell pepper, chopped finely
½ yellow onion, chopped finely
3 cloves garlic, minced
1 tbsp ground cumin
¼ tsp sea salt
2 eggs, beaten
½ c flour (whole wheat, gluten-free, ground oats, etc.)
6 tbsp olive oil, divided

Place black beans in large mixing bowl and mash with a potato masher.  Sautee pepper, onions and garlic in olive oil for a few minutes until slightly browned.  Add cumin and salt and sauté a few minutes longer then add to black beans.  Next, add eggs and flour to the black bean mixture and mix thoroughly.  Add 3 tbsp of olive oil to skillet and turn on medium-low heat.  Form meatball sized portions with the black bean mixture and place into skillet.  Once in the skillet, take a spatula and flatten down into patties.  Cook about 5 minutes per side.  May take a little longer depending on how hot the pan is.

Crock Pot Stuffed Peppers

1# ground meat or tofu (I use turkey)
1 cup brown rice
1 packet of taco seasoning
5 celery stalks, finely chopped
1 small onion, finely chopped
2 eggs, beaten
5 organic bell peppers, tops sliced off and seeded
1 can whole peeled tomatoes
1 box of tomato soup (I use the brand Imagine)

Pour the can of whole peeled tomatoes in the bottom of the crock pot.  Combine remaining ingredients except for tomato soup in large mixing bowl.  Divide mixture evenly among bell peppers and place in crock pot.  Pour tomato soup over peppers and set crock pot on Low for 8-10 hours.

Crock Pot Lentil Soup

2 cups of lentils, soaked overnight in 6 cups of water, rinsed and drained the next day
1 small onion, finely chopped
5 stalks of celery, finely chopped
4-5 carrots, sliced lengthwise
3 cloves of garlic, minced
3 tbsp olive oil
6 cups of broth (I used chicken)
1 can diced tomatoes in juice (I use Muir Glen Organic)
Bag of prewashed organic spinach
Sea salt and pepper
Balsamic vinegar

Place drained lentils in crock pot.  Sautee onions, celery and garlic in 3 tbsp of olive oil until browned ~ 15 minutes and then add to crock pot.  Add remaining ingredients (carrots, broth, tomatoes and spinach) to crock pot.  Cook on low for 8 hours.  Portion the soup and season to taste with salt and pepper and drizzle balsamic vinegar over the top.

Nut cream for Fruit (Recipe from Mary Shaw – Whole Foods Cooking Class at Bastyr University)

½ cup raw cashews
3 tbsp maple syrup
2 tsp vanilla
¼ tsp sea salt

Grind nuts to a fine meal in blender then add maple syrup, vanilla and salt.  With blender running, add water a little at a time until you have thick creamy consistency.  Serve dalloped over fresh fruit.

Thank you so much for following my blog this week on 7 Days of Healthy Meal Planning for Children!!

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