Lula Eats

A Day by Day Food Guide for Rockin’ Vegetarian Toddlers

Allister Eats! February 7, 2010

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Good afternoon! Happy February. My month of raw in January went very well. I completed the thirty days of raw, eating some cooked chickpeas only once. I felt so amazing. I am still raw as of right now because after trying to incorporate some cooked items, my body got a bit angry. Anyhow, I am happy being raw and will take one day at a time.

My dearest friend Drea has compiled a list of meals that her son Allister eats. She is an incredible mom who has years of experience with toddlers in her Montessori classroom.  I ask her advice all the time and this list is an example of her knowledge and organization.

Here’s some samples of stuff Alister eats @ 13 months:
Breakfast:
fresh organic blueberries
(2) light rye Wasa crackers (3g fiber/2g protein/ 17g whole grains) w/ Tofutti cream cheese
1/2 an avocado
Lunch:
Earth’s Best Organic Whole Grain Wheat Semolina Pastina (3g fiber/3g protein) prepared w/ low sodium V-8 & 2 TBSP pureed spinach added
Organic banana
Black Olives (4 jumbo, diced)
Soy Milk
Dinner:
Homemade bread (sweetened only w/ agave and applesauce) w/ hummus spread
Steamed carrots, celery, onion, potatoes diced
1 slice vegan rice cheese
Rice Milk (unsweetened)
Banana date cookie (from Vegan Lunchbox, no sugar)
Breakfast:
Brown rice cake (apple cinnamon) w/ fruit spread (no sugar)
Tofu cubes w/ cinnamon
Silk yogurt w/ freeze dried fruit mixed in
Raspberry Applesauce
Lunch:
Green beans
Raisins
Green Olives
Black Beans
Coconut Milk (unsweetened)
Dinner:
Yellow Split-pea Curry
Strawberries
Water
Snacks:
raisins, Freeze dried fruits and veggies, Snapea Crisps (original, baked), fresh fruits and veggies, Veggie Bootie, Tofu, Yogurt, Beans, olives, organic puffed corn, kamut puffs (organic cereals), Organic toddler snacks (Earth’s Best teething biscuits, etc)…
Beverages:
water, non-dairy unsweetened milks (rice, soy, coconut, etc)
 

One week down! January 11, 2010

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I feel amazing! My energy levels are awesome, my mental clarity is unbelievable, and my skin IS glowing. I have been addicted to raw cashew cheese the last several days. Especially the pizza cheez recipe I got from the Choosing Raw blog.

Cashew Ricotta with Sun Dried Tomatoes and Basil (AKA Italian “Pizza Cheese”)

1 cup cashews, soaked for two hours or more
Juice of one lemon
¼ tsp salt
½ tsp white miso (optional)
4 sundried tomatoes, chopped
¼ cup basil

The first time I made a batch, I ate the entire thing in one evening. I did not share with my husband because I knew he would love it and want some!

Sweet Tart Smoothie

*from Living Raw Food by Sarma Me;ngailis

3-4 oranges

1/2 small pineapple

1 banana

1/2 cup raspberries

2 tbs agave nectar

I bought a jar of capers and have been dressing my salads with this dressing:

Caper Dressing

1/2 cup capers, smashed

Zest of 1 lemon

2 tbs minced chives

5 turns of coarse black pepper

1 cup extra virgin olive oil

1. Add all ingredients in a bowl except olive oil. Mix thoroughly. Slowly add in olive oil while mixing with a spoon.

 

Rawsome January 5, 2010

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Many years ago, my sister Chloe and I were walking around Scottsdale and happened upon a Raw Cafe. We really had no idea what it was, but a tank top in the window caught my eye. “Rawsome” was emblazoned across the front of the shirt in neon orange writing. I bought the shirt for its humor, with out much thought. At that time, Chloe and I were newly vegetarian, not knowing what amazing culinary path we were to embark on.

I still have the tank top and am wearing it today in honor of day three of our challenge (or day 1)! I was as hungry as an elephant (a wild raw vegan!)  this morning and have been eating all day.

Today I am nursing some killer cravings. Each time I have one I do 1 sun salutation (yoga). It seems to nip it in the bud for about 20 minutes at least. Another trick is to drink an entire glass of water. This necessitates  constant access to a rest room, but well worth it. Have you noticed using the bathroom more? One of the reasons is that all of the fruit and vegetables you are consuming have all of there natural water content. You have also reduced the amount of sodium intake, so your body does not have to hang on to as much H2O.

I follow Gena Hamshaw on the Choosing Raw blog. She is fantastic and has TREMENDOUS nut cheese recipes here.

These are the recipes I prepared for my hungry self, all before noon.

SMOOTHIE

1/2 grapefruit

1 clementine

1 cup mixed berries

3 mint leaves

1/2 cup kale

1/2 cup water

1 tbs agave nectar

*This was incredibly refreshing with the mint!

Mid Morning Salad:

1 avocado

1 red bell pepper

1/2 jalapeno pepper

2 cloves garlic

1/4 red onion

1/4 cup cilantro

1. Roughly chop all ingredients and season with sea salt. Because of the rough chop, each unique flavor really shine through.

Carrot Ginger Dressing

3 carrots, diced

1 inch ginger, diced

2 tbs soy sauce

1/4 cup water

2 tbs spicy, spicy, brown mustard

1. Place ingredients in food processor and blend until desired consistency.

*I drizzled this on top of broccoli and snow peas.

 

RAWK! January 4, 2010

Filed under: Vegetarian Fare for Toddlers, vegetarian toddlers kids lunch — lulaeats @ 12:11 pm
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I hope with all my heart you had a great kick off yesterday! If today is day one then HOORAY! Get in to it!!!!! My mom is kicking ass on this challenge with us and we were discussing the benefit of a great nights sleep. With digestion and nutrients working on your side, a restful and invigorating night is a given!

Almond Scramble

1 1/2 cups almonds soaked overnight

1/2 cup sunflower seeds

1 shallot or 1/4 of any other onion

2-3 cloves of garlic

2 tbs tahini

1 tbs olive oil

1/4 cup cherry tomatoes

1/4 cup cilatntro

sea salt to taste

1. Drain and rinse almonds. Put in food processor, add sunflower seeds. Process 20 seconds.

2. Add shallot, garlic, tahini, oil. Process 20 seconds.

3. Add tomato, cilantro and salt. Process 10 seconds.

Avocado Cucumber Soup

1 cucumber

1/2 avoado

3 cloves garlic

1/2 jalapeno pepper

1/4 cup cilantro

3/4 cup water

Juice of 1/2 a lime

1. Add all ingredients to a blender. Puree and enjoy!

*Note for less spice, omit the jalapeno. For a creamier soup, use the entire avocado.

Have a fabulous day! mc

 

Raw For January January 3, 2010

Filed under: Vegetarian Fare for Toddlers, vegetarian toddlers kids lunch — lulaeats @ 11:06 am
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I am a health nut, but I found a way to load up on sugar, processed, and junky foods through out the month of December. Not to mention all the wine! So, what took a month to do, I will take a month to un-do. Raw for January is my solution. As many people that I can get on my team, the easier it will be. Under normal circumstances i.e. not the Holiday season, our family eats a high raw, vegan diet. This month holds a diet that is 100% raw.

Please forward me recipes you know or discover along the path. I do not own a dehydrator yet, so there will not be many recipes that require it. I have a Cuisinart Food Processor, a Kitchen Aid Mixer, and a Blender. The Blender and Cuisinart can be used interchangeably, but I use the Cuisinart for nut purees/cheese, and the Blender for Smoothies. Either can be used for soups. The first and last thing I do everyday is drink a room temperature glass of water, 8-12 oz. Use as much organic produce that you can and wash all produce thoroughly. And any nuts you purchase should be raw.

Freshie Smoothie

1 cup Romaine Lettuce

1 Grapefruit

1/2 cup peaches

1 cup blackberries

1 clementine orange

1 tbs agave nectar or raw honey

1 tbs chia seeds

Romaine Wraps with Cashew Cheese

8-10 leaves Romaine lettuce leaves, whole

3 cups cashews, soaked 2+ hours

1 cup sunflower seeds

2 tsp sea salt

2 tsp paprika

1/4 cup tahini

1/4 cup water, plus more if needed

1/3 cup chopped chives for garnish

1. Blend all ingredients, except chives and romaine lettuce, in the food processor until smooth. Add more water 1 tbs at a time if needed for a smoother consistency. I enjoy this cheese on the thick side rather than the creamy. It is your dish so go with what pleases your palate! (Sometimes, I also add a little nama shoyu, which is akin to a raw soy sauce. It is available at most health food stores.)

2. Spread cheese along the center of the lettuce leaf. Garnish with chives and enjoy!

Snacky Nut Mix #1

*I save my old glass jars for re-use. A bowl and spoon work just as well.

1 cup almonds

1/2 cup sunflower seeds

1 tbs chia seeds

1 tbs olive oil

1 tsp sea salt

1 tbs curry powder

1. In a jar combine nuts and seeds. Add olive oil. Cover mouth of jar with lid and shake.

2. Add sea salt. Cover mouth of jar with lid and shake.

3. Add curry powder. Cover mouth of jar with lid and shake.

Happy Un-Cooking! mc

 

Warm, Comforting, Delicious SOUP! November 3, 2009

Filed under: Vegetarian Fare for Toddlers, vegetarian toddlers kids lunch — lulaeats @ 3:05 pm
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peek

Mexican Refried Bean Soup

1/2 cup olive oil

4 medium tomatoes

3 cloves garlic

1 medium yellow onion

1 red bell pepper

1 cup frozen organic corn

1 can Organic Vegetarian Refried Pinto Beans

1 can Organic Black Beans

1 1/2 cup Organic Vegetable stock

1 tbs paprika

2 tsp cumin

1 tbs sea salt

Preheat oven to 400′. In a roasting pan or casserole dish, place tomatoes, garlic, onions, peppers, corn and olive oil. Roast for about 30 minutes In a large stock pot add vegetable stock, pinto beans, and black beans. Place on stove on low. Stir slowly every five minutes. When Vegetables are done roasting remove from oven and allow to cool. Place cooled veggies, paprika, and cumin  in food processor and pulse until coarsely processed. Add this mixture to stock pot slowly. Stir in and increase heat to medium. Cook for 10 minutes on medium. Serve with Organic tortilla chips and a dollop of vegan sour cream.

pita pita

Thai it out! Soup

1 can regular coconut milk

cutie with her naan

This recipe was sent to me by my most colorful friend Plaga. She is a light in everyone’s life and this soup feels like one of her famous hugs. Her parents discovered this dish while traveling in South Africa.

South African Butternut Soup
1 peeled and diced butternut squash
1 onion diced
Zest of one orange
3 cups vegetable stock
1 cup of soymilk
½ cup of vegan cream (optional)

Sautee the squash, orange zest and onion on medium heat for 5 to 10 minutes until squash is tender. (We use Earth Balance)

Add veg. stock and bring to a boil. Once boiling reduce heat and simmer covered for 35 minutes.

Remove from heat and let cool (we set ours outside for 15 minutes). It has to cool so that when you put it in your food processor, your processor won’t explode.

Puree your soup in the food processor and return to stove.

Stir in soy milk and bring to a boil. Once boiling, reduce heat and let simmer 5 minutes. Stir in cream if desired (we usually don’t use the cream because of the next step).

 

Simply Raw September 30, 2009

Filed under: Vegetarian Fare for Toddlers, vegetarian toddlers kids lunch — lulaeats @ 12:50 pm
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lunch in a leotard

We watched the documentary Simply Raw: Reversing Diabetes in 30 Days. The movie took place in Patagonia, AZ and chronicled 6 peoples battle with diabetes. Four of the sufferers had type 2, two of them had type 1. Each and every patient was completely taken off their medications. I know many people with diabetes, people that I love and care about. To know it only takes a change in diet and the disease is simply gone, is extraordinary. At our house we follow a vegan and raw diet, because I know that food in its purest form is the most healing and beneficial.

everybody loves licking the spoon

Chocolate Ganache

My grandfather the cattle rancher, my twin cousins who are seniors in high school, and other skeptical members of my family fell head over heels for this incredible dessert. As a woman it is wonderful to find a chocolate dessert that carries no guilt whatsoever. As a mom I actually encouraged Lula to lick the spoon. Omega’s, antioxidants, magnesium, protein, fiber, iron, and calcium- in a chocolate dessert! I derived this dish from an Ani Phyo recipe.

Raw Chocolate Ganache

3 cups raw pecans

2/3 cup raw cocoa powder

1/8 tsp sea salt

1 cup pitted medjool dates

Combine pecans, cocoa powder, and salt in food processor. Pulse until mixed, about 1 minute. Add dates and mix for 1 more minute. Remove from bowl and form into 2 stackable cakes.

Frosting: No need to clean out the food processor bowl. Just combine:

1/4 cup agave nectar

1/3 cup pitted medjool dates

1/2 cup avocado (about 3/4 of a whole avocado)

Add all into food processor and puree, until smooth. Spoon some frosting onto one cake. Add second cake on top. Add the rest of the frosting to the stacked cakes to cover completely. Garnish with raspberries and mint leaves.

Raw blueberry smoothie

Sunflower Tahini Dip- great in place of mayonaise, cheese, or buttery spread.

1 cup raw suflower seeds, soaked 1 hour

1/4 cup fresh dill OR parsley

3/4 cup raw tahini

1 tbs water

2 garlic cloves

1 tsp tumeric

1 tsp rice wine vinegar

1 drizzle of olive oil

1 pinch of sea salt

Blend all ingredients in food processor until desired consistency.

saladsalad

Brussels Sprout Salad:

For Lula I prepared the chopped sprouts with blueberries and vinegarette. The rest is for moms and dads and non toddlers.

1 lb fresh brusseles sprouts

2 hearts romaine lettuce, roughly chopped

3/4 cup blueberries

1/2 cup raw almonds, chopped

1/2 red onion, chopped

Boil the brussels sprouts until tender, about 15 minutes, drain and cool. Chop lettuce and place into large bowl, set aside. Once cooled, quarter brussels sprouts. Set some aside for the toddler, place the rest in large bowl with lettuce. Add some blueberries to the toddler dish, and the rest to the large bowl, add almonds and onions only to the large salad bowl. Make balsalmic dressing using the following ingredients, whisked in 2 cup measuring cup. Drizzle over salad and toddlers dish.

1/4 cup extra virgin olive oil

1/4 cup balsalmic vinegar

3 tbs dijon mustard

1 tsp agave nectar

yummay

xo mc

 

From Dinner to Lunch September 24, 2009

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YEA Morning!

I love leftovers. It may be more accurate to say I love the concept of leftovers. Eating leftovers reduces monetary and trash waste and the flavors have more time to open up when foods sit overnight. However, it is far to frequent that something sits in the rear corner of the fridge and there it stays until the monthly clean out. Usually by that point it has transformed from a glorious culinary delight into an unrecognizable science project. My uncle Pete who has worked in food regulation for years always says, “When in doubt, throw it out!” We try to abide by a 2 day rule, from meal to meal. Dinner on Tuesday should be gone by dinner on Thursday.

I am known for eating leftovers cold and straight out of the tupperware I stored them in. Lula and the rest of my family, prefer a little bit more preparation such as warming or transferring food onto a dinner plate. Meals that can start as one dish and end the next day as a totally different one are the Blue Ribbon winners of leftovers, knocking cold (vegan) pizza right out of the ball park. Such is the case with Roasted Veggies with toast to Autumn Soup with Noodles!

Raosted VeggiesRoasted Veggies

*Red Potatoes

*Fingerling potatoes

*Broccoli

*Carrots

*Heirloom tomatoes

*Cherry tomatoes

*Onions

*Lots of fresh dill

*1/4 cup Olive oIl

Roasted at ‘375  for 45 minutes. Serve with a fresh baguette or simple whole wheat toast. Save all the remaining vegetables including the juice at the bottom of the roasting pan. Place in a tupperware and save overnight.

THEN THE NEXT DAY!

Roasted Veggie Soup

This soup is a little reminiscent of a gazpacho. Served warm and with optional noodles, it makes the perfect and easy soup for a fall day.

soup

1 12 oz can of Organic Vegetable Broth

Leftover roasted vegetables!

In a medium soup pot, put the vegetable broth on the stove on low. In a deep pasta pot, boil a few cups of water for noodles. Take leftover roasted vegetables and puree in the food processor. Add the textured liquid into the vegetable broth. Heat on medium low for about 12 minutes. Add Udon or flat soup noodles, to the pasta pot. Boil for 1o minutes. Drain and rinse with cold water. Add the noodles to the soup and cook for 5-7 minutes.

Kitties at farmers marketIf you live in Omaha, you must visit th Flying Worm Vintage clothing store. The store has an incredible variety and is impeccably clean. The sales girl was very sweet and helpful. At 12th and Jackson, the Flying Worm is another fabulous downtown destination.

xo mc

 

And We Are Back! September 10, 2009

Filed under: Vegetarian Fare for Toddlers, vegetarian toddlers kids lunch — lulaeats @ 9:21 pm
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lunch smilesIt was an incredible summer full of travel, park time, and farmers markets. Now seems too early to say good bye to our warm days, but the slides and swings are just as fun with a jean jacket and sneakers. Here are a few recipes to welcome autumn into your kitchen using the fabulous produce from the markets. For each recipe I will provide a list of market produce to buy.

beets onions patty pan squashFresh Market Salads

The following recipes are friendly for toddlers and older. Be sure that when you are chopping veggies for toddlers the pieces are small and thin for easy chewing.

At the Market buy: Beets, green onion, carrots

4 medium beets

1 bunch carrots

2 green onions

1/4 cup olive oil

Juice of 1 lemon

1 tbs brown mustard

Dash of apple cider vinegar

Dash of salt and pepper

Peel beets. Grate beets and carrots in a food processor, with a hand grater or julienned with a knife. Thinly slice green onions. Place in a bowl. In a mixing bowl whisk together all liquid ingredients including salt and pepper. Toss veggies with the dressing. Allow to chill in the fridge for an hour. Serve cold.

Lemon Cucumber

At the Market buy: Patty Pan Squash, onions, shallots, beets, lemon cucumber, green cucumber

**My friend Denise raved about lemon cucumbers she received in her CSA box from Black Sheep Farms. When I saw their stand at the Market last weekend I was delighted to find the small yellow veggies. The peel of the cucumber is less tart then it’s green brother. However the inside is just as fresh and crisp.

Cucumber Squash Salad

2 patty pan squash (small, flat, white)

1 green cucumber

4 small lemon cucumbers

1 shallot

2 tbs tamari or braggs liquid amino acid

2 tbs sesame oil

1 tsp rice wine vinegar

Roughly peel squash, not all of the peel needs to come off. Remove stem and bottom 1/2 inch. Slice squash and cucumbers to the same size. Thinly slice shallot into delicate pieces. Set veggies in a bowl and set aside. Mix liquid ingredients with a whisk in mixing dish. Pour over veggies and toss. Serve immediately or chilled.

tofu scramble wrapsFresh Tofu Scramble Wraps

At the Market Buy: lettuce or other mild greens, tomatoes, green onions, garlic

1 clove garlic minced

2 tbs oil

12 lettuce leaves, washed and dried

1/2 lb tomatoes, chopped

2 avocados

1 block of firm tofu, chopped and mashed

1/3 cup tamari or Braggs sauce

1/3 cup hoisen sauce, (available in the Asian section at the grocery store)

**Chili paste for optional garnish

Saute garlic and oil for about 4 minutes. Reduce heat to low, add tamari and hoisen sauce, mix well. Finally add tofu and remove from heat, set aside. Create your wraps in whatever way you choose. Top with chopped nuts if your child is over 4 years of age!

yummoSweet Potato Bliss

At the market buy: sweet potatoes

1 large sweet potato

1 tbs agave nectar

1 tsp cinnamon

Pierce the potato 5 times randomly. Wash the potato under cold water and place in microwave. Cook for 4 minutes. Remove with tongs as the potato will be hot, allow to cool. Slice the potato length wise and scoop out the flesh. Chop into cubes, drizzle with agave and sprinkle with cinnamon. (This is the biggest hit of the fall.)

 

Food Inc Tonight! July 31, 2009

Filed under: Uncategorized — lulaeats @ 4:35 pm

Happy Babies eat VEGGIES

Tonight Ian and I are headed to an independent theater to see Food Inc. It is a documentary that examines our country’s agriculture industry. I am so eager to see this film! I want to leave you with a few recipes for the weekend!

HUMMUS

1 medium yellow onion, coarsely chopped

4 cloves garlic, coarsely chopped

1 12 oz can chickpeas

1/2 c Tahini

2 tbs soy sauce

2 tbs olive oil

juice 1/2 lemon

1 tsp (or to taste) chili sauce

1. Saute onions and garlic until onion is translucent, set aside to cool.

2. In a food processor combine all beans and other wet ingredients. Finally add onions and garlic.

3. Puree about 2 minutes or until desired consistency.

Serve with fresh veggies, sourdough bread, or apples and pears.

Delish curry

CURRIED LENTILS

1/2 c coconut milk

1 tbs curry powder

2 tsp chili paste

1 tsp salt

1 12 oz can brown organic lentils

1/2 c chopped, seeded tomatoes

1 medium onion chopped

1/2 c kale chopped (any leafy green works)

1. Saute onions until translucent and slightly brown. Add coconut milk, curry powder, chili paste, and salt allow to simmer about 4 minutes. Add kale and stir. After kale has wilted, add tomatoes and lentils.

2. Stir mixture at medium heat about 5 minutes.

Serve with red quinoa, couscous, or red potatoes. Garnish with avocado if you wish for extra LDL and potassium!

xo mc