Healthy Kids

Published on October 1st, 2014 | by Pamela Layton McMurtry

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A Terrifyingly Healthy Halloween!

Kids can make individual pizzas starting with pre-baked crusts, bagels or English muffins. Choose whole wheat or gluten-free as desired. Smaller sizes allow for portion control. Add toppings and cheeses, regular or vegan, pop in the oven and serve.

Want fun shapes like a Halloween cat or scarecrow? Make an organic crust with a recipe from RealFood GirlUnmodified.com/fail-proof-organic-pizza-dough, or try a whole-wheat version like one found at EatingWell.com/recipes/whole_wheat_pizza_dough.html (using whole wheat and organic, unbleached all-purpose flour and a natural granulated sugar).

Kids can make individual pizzas starting with pre-baked crusts, bagels or English muffins. Choose whole wheat or gluten-free, as desired. Smaller sizes allow for portion control. Add regular or vegan toppings and cheeses, pop in the oven and serve.


 

Kid-Friendly Pizzas

Yields 8 servings

2 Tbsp olive oil, divided
8 bagels evenly split, English muffins or prepared pizza rounds
1 garlic clove, peeled and split lengthwise
2 Tbsp Parmesan cheese, finely grated
1 cup organic pizza or marinara sauce
One protein, such as lean ground beef or soy crumbles (browned and drained); sliced vegetarian pepperoni; turkey or vegetarian bacon, (fried, drained and broken into pieces); or peeled and deveined shrimp, cut into bite-sized pieces
Red, yellow or green bell peppers, onions, mushrooms and cherry tomatoes, sliced or diced
Black or green olives, drained pineapple bits, garlic cloves, drained and roasted
1 to 1½ cups shredded mozzarella or vegan mozzarella cheese

Preheat oven to 350 F. Lightly oil two cookie sheets and set aside. Open and arrange bagels or muffins on the sheets. If using prepared pizza rounds, place on sheets whole.

Rub each piece of bread lightly with cut garlic. Brush each round with olive oil.

Bake for 3 to 4 minutes. Remove to stove top and sprinkle with Parmesan cheese.

Return to oven for 1 to 2 minutes. Remove, spread with sauce.

Raise the oven heat to 375 F. Begin with the proteins, layer the vegetables and the special ingredients and top with a layer of cheese.

Return the rounds to the hot oven and bake until the cheese melts. Cool slightly and serve.


French Bread Pizza Dough

2 Tbsp active dry yeast
2 cups very warm water
2 Tbsp natural granulated sugar
3 cups organic unbleached all-purpose or bread flour, divided 2-to-1
2 tsp salt
2 Tbsp olive oil
3 cups whole wheat flour, divided 2-to-1

Preheat oven to 400 F. Lightly grease baking pans.

Dissolve yeast and sugar in the warm water. Stir gently, let yeast rise until frothy foam covers surface. Mix dough by hand with a dough hook or using an electric mixer.

Add 2 cups all-purpose flour, salt and olive oil and mix well.

Add 2 cups whole wheat flour (grind just before using for maximum nutrition).

Gradually add the additional flour until a smooth dough forms. Depending on altitude and humidity, more or less may be needed. Mix until dough is smooth.

Remove to flour-dusted bread board. Shape and roll out to about ½-inch thick, top with marinara sauce, cheese and desired toppings.

Bake at 400 F for 12 to 15 minutes or until golden around the edges.


Aunt Judy’s Taco Stacks

Yields 6 generous servings

WEB_HK_1014_TacoBarThis one-dish treat contains all of the major food groups. Prepare favorite taco ingredients and stack them on organic, blue, corn chips or a bed of torn lettuce. Homemade salsa adds more veggies and zing. Use a recipe like one at AllRecipes.com/recipe/fresh-salsa-2. For a flavor twist, add diced avocado sprinkled with lemon juice to keep the bright green color; red, green, orange or yellow peppers; and fruit like mangos or peaches.

1 to 2 Tbsp olive oil (if needed)
1¼ lb naturally raised lean ground meat or meat substitute
1 small onion, 2 in or less in diameter, chopped
1 (8-oz) can organic tomato sauce
1 tsp chili powder
¾ tsp ground cumin
Salt and pepper to taste
2 (15½-oz) cans black beans, rinsed and drained
3 tomatoes, seeded and chopped in ¼-inch pieces
1 bunch cilantro leaves, stems removed
1 ½ cups organic shredded cheddar, Mexican blend or vegan cheese
1 (15½-oz) can black olives, drained and sliced
1 (8-oz) container of regular or vegan sour cream
1 small head Romaine lettuce, roughly chopped
1 (1-lb) bag organic blue corn, whole grain, artisan, white or yellow corn or gluten-free baked tortilla chips

Add 1 Tbsp olive oil to an 8-to-10-inch skillet and heat over medium-high heat until the oil just begins to simmer. Add chopped onion and stir. Sweat for 3 to 4 minutes.

Add the ground meat or meat substitute. If needed, add additional olive oil. Stir to break up large clumps and cook until browned.

Remove from skillet and drain the meat. Return to skillet, and then add tomato sauce, chili powder and cumin. Stir to blend and simmer over medium heat until the sauce begins to thicken. Add salt and pepper to taste. Keep warm.

Place beans, tomatoes, cilantro, cheese, olives and sour cream in separate bowls. On a serving plate, put Romaine lettuce, taco chips or a combination of the two. Add toppings and salsa as desired.

Optional substitution: Use one 8-oz can of tomatoes with green chiles instead of the tomato sauce, chili powder and cumin.


Salsa Fresca

Yields 3 cups

8 Roma tomatoes, coarsely chopped
1 bunch green onions, sliced
3 jalapeño peppers (or to taste), seeded, stems removed, finely minced (wear gloves and work in a ventilated area)
1 to 2 tsp ground cumin
1 tsp chili powder
1 tsp natural salt
Juice of 1 lime

Mix all ingredients in a bowl. Chill covered. Adjust seasonings before serving.


Spicy Cheese Fondue with Crudités and Croutons

WEB_HK_1014_Fondue1 24-oz round of unsliced sourdough bread
3 cups (12 oz) organic sharp cheddar cheese, grated
12 oz organic Neufchâtel cheese, softened
1 cup organic sour cream
1 cup green onions, chopped
2 (7-oz) cans green chilies, diced
½ tsp salt

Directions for bread bowl:

Preheat oven to 350 F. Cut off and reserve the top of the sourdough bread round. Hollow the inside with a small knife, leaving a ¾-inch shell. Cut remaining bread into 1½-inch cubes for croutons.

Directions for fondue:

Mix together the cheeses, sour cream, onions, chilies and salt. Spoon the mix into the bread bowl, replace the reserved top. Wrap tightly with several layers of foil and place on baking sheet. Bake at 350 F for 1 hour or until cheeses melt. During the last half-hour of cooking, toast bread cubes. Remove bread from foil and place on a serving tray. Encircle with vegetables and toasted croutons.

Toasted Croutons for Fondue Dipping

Cut one 16-oz baguette of sourdough bread into ½-inch pieces and add the cubed bread from hollowing the sourdough loaf. Add ½ cup of melted butter. Toss bread gently to coat it. Place in oven during the last half-hour the fondue is baking. Remove when crisp, not hard.

Crudités for Fondue Dipping

Plan 4 servings per pound of vegetables of broccoli, zucchini, celery, cauliflower, green cauliflower, cucumber, mushrooms and red, yellow, orange and green bell pepper strips. Also consider serving grapes, orange slices and melons as refreshing bites after the cheesy fondue.

Source: Recipes courtesy of Pamela Layton McMurtry.

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