Food of the Month: BROCCOLI!

Brocccccccoli! Our Food of the Month!

If the vegetable species’ were families vying for the Iron Throne of Healthiest Vegetable House, First of Its Name, then Brassica oleracea would rule the kingdom. This group, referred to colloquially as brassica (it’s genus) counts some major super-food muscle under its banners – everyone from brussel sprouts, to cabbage, to kale and even cauliflower are members. But the stand-out leader is, of course, broccoli! Cultivated since the 6^th century, broccoli was a highly valued crop in Italy and was introduced to the US by Italian immigrants. [1]

What makes seemingly humble broccoli our food of the month? The answer is in its nutritional value – a vitamin-packed plant in which every part of the vegetable contains more nutrients than the last, so there is little to no waste!

Hold up, you’re thinking. What about the stalks? Those are trash, right? NOPE!

The stalks of this green gem actually have more iron, calcium, and vitamin C pound for pound than the dark flowering heads! And the leaves of broccoli are even better. So save the leaves, and simply remove the fibrous exterior of the stalks with a vegetable peeler. Once they’re cut up, the stalks masquerade as a much more kid-friendly looking vegetable than the familiar broccoli floret forest they might be wary of.

The stalks of broccoli also freeze beautifully so they’re perfect to have on hand for quick additions to your family’s favorite meals!

Add some broccoli to your pasta to make Broccoli and Cheddar Mac n’ Cheese and boost your family’s vitamin C consumption to 150% of their RDA – a lifesaver during cold and flu season!

Toss a cup of broccoli into a baked sweet potato loaded with garlic and a little Parmesan for 200% of your vitamin K requirements and nearly half your daily folate!

And eating just 2 cups of broccoli twice a week is enough to measurably reduce your risk of certain cancers, so a big bowl of broccoli stir-fry or your favorite summer bbq broccoli slaw can protect your entire family.

The best part of the our Food of the Month is that it is low in calories and high in fiber, which means you can feel great about letting your kids eat as much as they want, and they’ll stay full for hours!

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1.       Nonnecke, Ib (November 1989). Vegetable Production. Springer-Verlag New York, LLC. p. 394. ISBN 978-0-442-26721-6.

Peas of Mind Buddha Bowls!

Buddha Bowls

One of our favorite quick lunches is the nutrient-packed and endlessly customizable Buddha Bowl. We toss these with whatever is in the fridge, and it’s more of an equation than a recipe. But what makes a Buddha Bowl really stand out is the dressing, and we’re sharing a few of our favorite quick and easy Buddha sauces that can really tie your bowl together.

To make your Buddha Bowl, simple mix and match with what you have on hand.

1 grain (quinoa, brown rice, etc.)

+

1 legume (black beans, chickpeas, etc.)

+

1 protein (tofu, chicken, a fried egg)

+

1 seed or nut (almonds, sunflower seeds, etc)

+

1 crunchy item (shredded carrot, bacon bits, bean sprouts, etc.)

+

Veggies (avocado, green beans, cucumber, tomatoes, anything works!)

And now you have a delicious and hearty 1 bowl meal that is loaded with vitamins and fiber and will keep you and your family full until dinner.

The hardest question, as always, is dressing your bowl – what should it wear?! ;)

Here are 3 of our favorites to add some variety (and one to add an extra veggie!) to your lunch time routine.

Garlic Yogurt Dressing

1 medium clove garlic

1 pinch of cumin

1 big squeeze of lemon juice

½ c of greek yogurt (or regular plain yogurt)

1 c packed baby spinach

¼ c of good quality kalamata olives (from your grocer’s olive bar – not canned)

1 tbsp champagne vinegar

Simply pulse it all together in your food processor until smooth. Taste and adjust seasoning, add salt to your liking.

Balsamic Herb Dressing

½ c mint leaves

½ c basil leaves

½ c balsamic vinegar

1 big squeeze lemon juice

1 small garlic glove

1 tbsp whole grain or Dijon mustard

½ c good quality olive oil

½ small shallot

Dash of Worcestershire optional

Pulse all ingredients except the oil in your food processor, then slowly add the oil. Season to taste with a generous grind of black pepper.

Miso-Tahini Dressing

1 tbsp white miso

¼ c tahini paste

1 tbsp sesame oil

1/4 c warm water

1 tbsp rice vinegar

1 tbsp lime juice

1 tsp grated fresh ginger

1 tbsp honey

Blend the warm water and tahini first, then add everything else in your food processor. Season to taste.

All of these keep for at least a few days in the fridge, and are equally delicious smothered onto roasted veggies or dunked with carrot sticks should you find yourself with leftovers.

Sweet And Red and Full of Veggies!

Red Velvet Cupid Pops

This Valentine’s Day, we are whipping up a treat for the whole family that’s sweet and red and full of veggies, of course! Red velvet cupcakes are a Valentine’s hallmark, so we’ve reinvented them into a frozen pop and given them a hidden veggie boost. They come together the night before, and look gorgeous and festive for all of your sweeties!

Ingredients

Cream Cheese top:

-1/4 cup vanilla yogurt

-1/4 cup of cream cheese

-1/2 tsp vanilla extract

-1/2 tbsp agave

-1/8 cup of coconut water

Cocoa bottom:

1/2 cup of beets (roasted or steamed)

-1 cup yogurt

-2 tbsp cocoa powder

-2 tbsp agave

The cream cheese “topping” will go in the bottom of the popsicle mold, so you will

need to make that first. Simply blend all of the ingredients together with a whisk until smooth and pour into the tip of the popsicle molds (should fill about 1½ inches). Freeze for 2 hours.

Next, puree the cooked beets in a blender or food processor until smooth, and add the next three ingredients. Pour into molds atop the cream cheese and put in the popsicle stick. Return to the freezer and freeze over night. Your Valentine won’t even know they are eating beets!

Spiced Steeped Milk

A Mom to Mom Tip - Sledding Milk!

This week, we are tackling the age-old problem of kids + milk. While some kids love their milk others have a tough time finishing that glass of nutrition. We often find ourselves negotiating with our tiny Trump-esque titans for two more big sips. The cost-benefit analysis begins to weigh (whey? ) on us.

Try this “Mom to Mom Tip” that had our kids gulping down their milk and asking for more: Spiced Steeped Milk, great for an after school or after dinner treat. The leftover spiced milk is especially tasty in your Monday morning coffee or oatmeal.

To steep milk, simply toast spices in a dry heavy-bottomed small pot on medium heat, then pour in milk (almond, soy, cow, goat, just about any kind works!) and turn the heat down to medium low. Give it a few stirs until the milk is piping hot but not boiling. Once hot, cover with a pot lid and let stand, off the heat, for 45min to an hour. Then pour the milk through a strainer to get rid of any remaining spice pieces. We serve it very warm to the kids and the rest will keep in the fridge for a few days.

A few flavoring options:

Pie Milk – Add a cinnamon stick, a few cloves, and a pinch of nutmeg for a pint of milk and enjoy!

Vanilla Milk – Two fresh vanilla beans, scraped, in a pint of milk tastes heavenly and will make your whole kitchen smell divine.

Creamsicle French Toast Milk – Zest + a quarter of an orange and a heaping spoon of your favorite Vermont maple syrup makes for a delicious orange maple milk treat!

How do you get your choosey kids to drink their milk?