Healthy Recipe Tuesday

Well Riley has been off dairy for about 3 weeks and I definitely notice a difference. The few times that he has had ice cream, he has been in the bathroom all night. He is sleeping much better at night and he is not complaining of tummy pains anymore. He likes the almond milk and the rice milk but unfortunately because it comes in a box it probably doesn't have a whole lot of nutrients. So I have been making my own and putting it in his smoothies. I am also giving him yogurt and kefir made with goat's milk. Kids who have sensitivities to milk protein do better on goat's milk because it has such a small amount of the casein in it. Goat's milk is actually healthier than cow's milk. It is higher in protein, has more nutrients, and doesn't cause your body to create mucus like cow's milk does. I don't think he has an allergy to the milk protein, but I definitely see that his stomach is sensitive to it. So now that he is off dairy, it really is tricky to make sure he is getting enough good stuff. But, being a nurse, taking nutrition classes, and reading virtually every book on pediatric nutrition there is, I have learned how to be creative and make it work. Because he is 4, I know that he needs about 19gm of protein every day. He has never eaten meat so we have never had to rely on that for protein. The peanut butter and sunflower butter he has for lunch everyday alone makes up for almost half his protein . He eats all whole grain bread and multi grain pasta that is all high in protein, plus he has the almonds I put in his smoothies. On top of that he eats spinach everyday in his smoothies as well. Spinach is one of the few vegetables that contain protein, along with green peas, lentils,and kale and surprisingly, they contain quite a bit. For calcium, I put sesame seeds and wheat germ in his peanut butter spread for his lunch. There is more calcium in 1/4c of sesame seeds than there is in a cup of milk. Sesame seeds are also high in protein. He eats lots of fresh fruit all day so he has plenty of fiber which aids in digestion and prevents things like diverticulitis. Of course the best indicator that he is getting everything he needs is the fact that he is growing like a weed and is literally off the charts in height and is a very healthy boy. But enough about Riley's diet, let's get to the cook book and the recipes.

The book I am into right now I don't have a picture of but it is so good. It is called,"Babycakes" and is from a vegan bakery in New York. It is divine. I have to admit that when I make "healthy" muffins and cupcakes they are a little dense because of the whole wheat flour, but what she has done is amazing. I had a zucchini in my garden and I decided to make zucchini muffins. Her recipe used spelt flour, coconut oil for the fat and agave syrup for the sugar. They were so moist I thought I was in heaven. It had to be the coconut oil. So YUMMY!!! We use coconut oil for a few things but I have never baked with it. It is pricey, but worth it!! I really encourage everyone to give vegan baking a try. It is not gross and you don't have to use tofu. And it is definitely a healthier way to bake.

Recipes:

Riley's peanut butter spread
1 TBSP organic creamy peanut butter
1 tsp tahini
1 tsp sunflower butter
1 TBSP sesame seeds
1 tsp wheat germ
1/8 tsp cinnamon
1/2 tsp agave


Quick Roasted Red Pepper and Tomato Sauce
2 red bell peppers
4 c of fresh plum tomatoes
hand full of fresh basil
2 shallots sliced
2-3 garlic cloves
salt and pepper
olive oil
1/4-1/2 c Parmesan cheese
1/2 c half &half or non dairy milk ( I have hear that oat milk is the best for savory dishes)

Roast the peppers under the broiler until skins turn black, place in a paper bag and close for 45 minutes until skins easily slide off. destem and pick out the seeds. put in food processor or blender. Cut tomatoes and put basil, shallots, garlic, s&p, and olive oil in baking dish and into a preheated 375 degree oven. Stir often and roast for about 30 minutes. Add to food processor. Cover with a towel to prevent hot liquid from coming out and process until soupy. Add to pan and bring to a simmer. Add cheese and cream. S & P to taste again . Serve with penne and top with cheese. Enjoy!!