Here are some great recipes that you can use to feed AND nourish your kids, from Jessica Seinfeld’s book Deceptively Delicious:
Chicken Nuggets (with Broccoli or Spinach or Sweet Potato or Beet)
I don’t know any kid who doesn’t like chicken nuggets. Just don’t tell them what’s hidden inside!
Ingredients:
Serves 4
* 1 cup whole-wheat or white or panko (Japanese breadcrumbs)
* 1/2 cup flaxseed meal
* 1 tablespoon grated Parmesan
* 1/2 teaspoon paprika
* 1/2 teaspoon garlic powder
* 1/2 teaspoon onion powder
* 1 cup broccoli or spinach or sweet potato or beet puree
* 1 large egg , lightly beaten
* 1 pound boneless skinless chicken breasts or chicken tenders , rinsed, dried and cut into small chunks
* 1/2 teaspoon salt
* Nonstick cooking spray
* 1 tablespoon olive oil
In a bowl, combine the breadcrumbs, flaxseed meal, Parmesan, paprika, garlic and onion powder on the paper or foil and mix well with your fingers.
In a shallow bowl, mix the vegetable puree and egg with a fork and set the bowl next to the breadcrumb mixture.
Sprinkle the chicken chunks with the salt. Dip the chunks into the egg mixture and then toss them in the breadcrumbs until completely coated.
Coat a large nonstick skillet with cooking spray and set over medium-high heat. When the skillet is hot, add the oil. Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes. Then turn and cook until the chicken is cooked through, golden brown and crisp all over, 4 to 5 minutes longer. (Cut through a piece to check that it’s cooked through.) Serve warm.
A scrumptious, traditional chocolate cake that just happens to be fortified with beets. A fabulous alternative to the usual birthday cake!
Ingredients:
Makes a 9-inch cake
Batter:
* Nonstick cooking spray
* 1 cup firmly packed light or dark brown sugar
* 1/4 cup canola or vegetable oil or trans-fat-free soft tub margarine spread
* 1 large egg
* 2 large egg whites
* 3 ounces semisweet or bittersweet chocolate , melted and cooled
* 1/2 cup beet puree
* 1/2 cup lowfat 1 percent buttermilk
* 1 teaspoon pure vanilla extract
* 2 cups all-purpose flour
* 1 teaspoon baking soda
* 1/4 teaspoon salt
Cream Cheese Frosting:
* 1 package (8 ounces) reduced-fat cream cheese
* 3/4 cup confectioners’ sugar
* 1/2 cup unsweetened cocoa powder
* 1 tablespoon pure vanilla extract
Preheat the oven to 350°. Coat a 9-inch baking pan with cooking spray.
In a large mixing bowl or the bowl of an electric mixer, beat the brown sugar with the oil or margarine until creamy. Add the whole egg and egg whites one at a time, beating well after each addition. Beat in the melted chocolate, beet puree, buttermilk and vanilla.
Add the flour, baking soda and salt, and beat until smooth.
Pour the batter into the pan and bake until a toothpick comes out clean when inserted into the center, 35 to 40 minutes. Let the cake cool 5 minutes in pan before turning out onto a rack to cool completely.
Meanwhile, make the frosting. Beat the cream cheese with the confectioners’ sugar, cocoa powder and vanilla until smooth. Slice the cake in half horizontally. Spread the frosting over the top and between layers of the cooled cake.
Refrigerate in an airtight container for up to 4 days.