Coming up with healthy, kid-friendly meals can be a challenge. But this time of year, with school about to start, it's especially important.
Short Order spoke to Camille Lamb, the healthy eating specialist at Whole Foods Market Coral Gables (and our own former Beet Reporter), and Jordan Wolfe, healthy eating specialist for the South Beach location, for some fresh ideas. And trust us, they're good ones.
Does roasted acorn squash and kale quiche sound up to par? We grant you permission to keep reading and check out those recipes. Don't mind us while our mouths water.
Recipes courtesy of Camille Lamb, healthy eating specialist at Whole Foods Market Coral Gables
Roasted Acorn Squash & Kale Quiche
*Adapted from manifestvegan.com
"This whole foods, vegan, and gluten-free quiche recipe skips cholesterol- and saturated fat-laden eggs and dairy, and instead relies on nutrient-dense kale, beta carotene- and potassium-packed acorn squash, and plant protein-rich tofu and chickpea flour (besan) for its great flavor, texture, and nutrition. This quiche is great hot out of the oven, and also makes a great on-the-go lunchbox favorite."
1 acorn squash (5 to 6 inches diameter), de-seeded and quartered
¼ tsp sea salt
1 3/4 cups besan (chickpea flour)
2 tsp curry powder
1 cup water
1 teaspoons sea salt
1 1/2 teaspoons baking powder
1 block (15 ounces) extra firm or super firm tofu, well drained, pressed, and crumbled into small pieces
1 1/2 cups finely chopped kale leaves
1 teaspoon fresh thyme leaves
2 green onions, sliced into rings
3 cloves garlic, minced
1/2 to 1 tsp black pepper
1. Preheat oven to 375°F and place the squash in a baking pan, cut side up. Sprinkle with sea salt and then flip over so that the flesh is facing down. Add 1/4 cup water to the baking pan and bake for 50 minutes, or until the flesh of the squash is tender. Let cool completely, remove skin, and cut into ½ inch cubes.
2. Decrease oven temperature to 350°.
3. In a large mixing bowl, whisk together the besan, curry powder, water, salt and baking powder until very smooth (you can also use a blender or food processor). Add in the tofu and stir well to combine.
4. Fold in the rest of the ingredients. Spread mixture into 9.5" pie pan and bake for 70 to 75 minutes, or until top is golden brown. Let cool at least 30 minutes before slicing. Serve warm or cold.
Speedy Strawberry Salad
"This simple fruity dessert is loaded with vitamin C, fiber, antioxidants, and phytonutrients. It takes minutes to whip up, and makes a satisfying, colorful, and nutritious finale to any healthy meal. Tucks neatly into a small to-go container when you want to enjoy a healthy treat at work or school."
4 cups fresh strawberries, sliced
3 tablespoons raw honey
Juice of one orange
1/3 cup pecan halves and pieces
1. Place strawberries in serving bowl.
2. Combine honey and fresh-squeezed juice. Whisk well with a fork.
3. Drizzle juice mix over strawberries.
Recipes courtesy of Jordan Wolfe, healthy eating specialist at Whole Foods Market South Beach
Ch-Ch-Chocolate Chia Pudding
"Chia seeds are the coolest thing since sliced cucumbers. They are packed with calcium, omega-3's, and fiber. What makes chia seeds super awesome is that when added to a liquid, they expand and create pudding."
2 cups unsweetened almond milk
2/3 cup chia seeds
¼ cup walnuts
4 Tbsp raw honey
3 Tbsp raw cacao(chocolate) powder
In a large bowl, combine almond milk, chia, honey, and cacao and whisk until mixed. Add walnuts and banana and set in the fridge for at least 2 hours to ch-ch-chill out and turn into pudding.
Sunshine Hummus Pita Pockets
"The pita pocket is a tasty way to eat a rainbow of health-packed colorful veggies. The sunshine hummus is loaded with high-performance plant protein, minerals, and complex carbohydrates. The lettuce and sunny sprouts add the all-important shades of green, while the heirloom tomatoes round out the spectrum with reds and yellows. The Miso Sweet Pickles add salty-sweetness to the mix."
In a small whole wheat pita, layer the following:
• *Sunshine Hummus
• Romaine Lettuce Leaf
• Sunny Sprouts (aka Sunflower Greens)
• Yellow and Red Heirloom Tomatoes-Sliced
• *Miso Sweet Pickles
Sunshine Hummus Ingredients:
1 can no salt added chickpeas-rinsed and drained
¼ cup tahini
¼ cup sundried tomatoes
1 clove garlic
1 lemon-cut away from peel
2 tablespoons fresh basil
½ cup water
Blend ingredients in a food processor or high-powered blender until smooth as sunshine.
*Miso Sweet Pickles Ingredients:
1 small cucumber-slice thin and put aside
1 cup of apple cider vinegar
2 Tbsp sweet white miso
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4 Tbsp raw honey
Whisk ingredients together and then combine with the sliced cucumber in a bowl. Refrigerate for at least 6 hours to get pickley.
The Whole Foods Market South Beach location is holding a healthy back to school cooking class today at 6:30 p.m. The class is geared for both kids and their parents. The store will be giving away a Whole Foods Market backpack full of healthy goodies to any child who attends the class while supplies last.