Healthy Cooking for Kids by Emily Rose, is a cookbook that caters to the young palate, but also has no butter, no white flour and no added sugar. It does use rice bran oil, honey, whole wheat pasta, plenty of vegetables and whole grains. Emily’s book contains about 100 pages – with 50 recipes, and nice photos to match. The kids can join in to help with cooking and baking and putting the food on the table because they are simple in preparation and in taste. Kids seem to enjoy foods that are uncomplicated – and I think this book fits the bill, and also manages to get in lots of good for you ingredients.
I made the Tuna Wrap Roll in about 2 minutes – I like the idea of adding avocado and cucumber into the wrap with the tuna. Give it a try, I think your kid will like it also.
- 160 g tuna (tinned)
- 3 tsp mayonnaise
- ½ continental cucumber
- ½ avocado
- 2 rye wraps
- Place tuna and mayonnaise in a bowl and mash with a fork.
- Slice the cucumber lengthwise into strips and remove the seeds.
- Slice the avocado.
- Place the rye wrap on a sushi mat to assist in rolling the wrap.
- Place tuna in the center,then top with cucumber and avocado.
- Roll the wrap and then slice.
We like grilled food, and grilling, but cooking a full meal every night can be time consuming and we are an easy prep/cook family. Most days I assign a person, and then that person tries to figure out a meal that won’t take up a lot of their time. Of course with my son it means Mac n cheese and hot dogs, plus something that’s not baked beans – because he doesn’t like them. If I can during the week I try to figure out something quick too. Grilling is great because not only does it taste good, but if you do it right, you get two meals out of one grilling.
We had a meal or I should say meals lately that were fantastically good, simple and yet clean tasting all at once. We grilled some salmon, and veggies, just brushed with olive oil, salt and pepper. Really simple. Then for dinner the next night, I chopped up the salmon and the veggies, added a cucumber, some dressing and then spooned it on top of a bed of bulgur. My son both nights, waved his hand over the food, and said, ” Mom, all of this is good.” My son who will be officially an adult next week (and tells me I legally have to provide him with shelter until then), hated a lot of food when he was a kid, but I never gave in to his whines and now he appreciates my cooking. My husband, daughter and I all loved it too. Cold grilled Salmon is really flavorful and delicious in a salad, but we often use chicken and make extra for the second night’s salad.
First night – Grilled Dinner - Prepare extra of everything – we want leftovers.
- Zucchini and Crookneck Squash (yellow squash) – peeled and sliced into finger length and about an inch think wedges.
- Onion – slice in half
- Asparagus – snap off bottoms
- Salmon Steaks
Brush all of it with Olive Oil, sprinkle with salt and pepper. Grill over low heat. You want the vegetables to soften, but not get mushy, the salmon needs to be just barely cooked on both sides – a few minutes on each side. When the salmon stops gripping the grill, it’s time to flip.
We also had grilled corn on the cob with this meal.
Leftovers should be placed in zipper bags, or a covered bowl.
Second night – Cold Grilled Salad
- Grilled Leftovers
- Cucumbers and any other salad vegetable you’d like to add.
- Balsamic Vinaigrette.
Cut all the grilled veggies into bite size pieces, including the salmon. Prepare bulgur according to package directions.
Place a heaping spoonful of bulgur on your plate and spoon the salad over top. Use dressing as desired – substitute your favorite dressing for the vinaigrette if you like. My mom eats fat free ranch on all of her salads, and my dad when he was alive ate blue cheese – if you have a favorite use that.
Grilling once, dining twice is also frugal way to go too, because you aren’t using propane or charcoal twice. There are also no fights over who was cooking dinner because it’s a quick prep and then right to the table. In fact – Grill once dine three times might be a good way to go also.Diana
Tuna is one of our favorite ingredients (and the cats too), but I’m not always in the mood for heavy mayo. Tonight I wanted a lighter salad with lots of veggies and to me these veggies look like confetti all diced up. My husband was the sous chef du jour, doing most of the dicing though I diced the onion or it wouldn’t have been allowed into the bowl. I think the carrots probably would be a little better if they were shredded instead of diced, because their texture is tougher when diced compared to the rest of the veggies, but this was still delicious. This recipe makes enough for 6 or 8, however I had one serving and my husband and daughter shared the rest, splitting the end of the bowl together. I whisked together red wine vinegar and olive oil, for a shortcut you can use your favorite red wine vinaigrette if you like. I hoped for leftovers for lunch, but alas, not one bit left, darn it. The lettuce is from my garden. We never planted the seeds, they self seeded from last years and have taken over one of the beds. That’s a good thing!
- 2 cans tuna – water drained
- 1 can white beans (we used garbanzos) drained and rinsed
- 1/2 cucumber – diced
- 2 roma tomatoes – diced
- 2celery stalks – diced
- 1 carrot – diced
- big bunch of parsley
- bunch of lemon balm
- Lettuce torn
- 1/4 cup red wine vinegar
- 1/2 cup olive oil
Toss the tuna, beans and diced veggies, herbs, salt and pepper together. If you don’t have lemon balm it can be left out. Whisk the olive oil and vinegar and toss in with the tuna mixture. Serve over bed of lettuce.Diana
This recipe is from The New Thanksgiving Table – An American Celebration of Family, Friends and Food by Diane Morgan. I wasn’t sure what I would think about smoked salmon and capers in the eggs, but we were all pleasantly surprised. It had a really nice smoky flavor, a nice treat inside the deviled egg.
My daughter found smoked salmon in the fridge and was asking what it was for. I think she coveted the juicy cellophaned wrapped planks of fish, but I headed her off and told her those were for the deviled eggs. She sucked in air and replied very loudly that “Salmon does not belong in deviled eggs, eggs belong in deviled eggs!” My husband chimed in with,” Baby girl you’re gonna love it.” Okay, well we’re not sure where the baby girl part came from, but she is going to love it.
- 1 dozen eggs
- 1/2 cup mayonnaise
- 2 tbs fresh lemon juice
- 6 ounces alder smoked wild salmon finely diced
- 2 tbs petite capers rinsed and drained
- 1 tbs minced fresh dill plus 24 tiny springs for garnish (optional)
- freshly ground pepper
Place eggs in a saucepan large enough to fit them without crowding and add cold water to cover by 1 1/2 inches. Bring to a boil over medium high heat, then reduce the heat to low and simmer the eggs for 10 minutes. Remove from the heat and run cold water over the eggs in the pan until cooled. When cool, working with 1 egg at a time, gently crack the shell all over and carefully peel under cool running water. Blot dry.
Cut the peeled eggs in half lengthwise and transfer the yolks to a small bowl. Arrange the egg while halves on a serving platter. Set aside while you make the filling.
Using a fork, mash the egg yolks to a smooth consistency. Using a rubber spatula, fold in the mayonnaise and lemon juice and blend to a smooth paste. Add the salmon, capers, dill and a few grinds of pepper and mix until evenly distributed.
To assemble and serve, fit a pastry bag with a plain or large star tip. Fold back the top of the bag to form a collar. Use a rubber spatula to scrape the egg yolk filling into the bag. Twist the top of the bag and squeeze the filling down to the tip, squeezing out any air pockets. Hold the bag upright, and pipe a rosette into each egg white half. Garnish each half with a tiny sprig of Dill, arrange on a platter and serve.Diana
This was a fantastic way to bring back the family dinner that we’ve been missing so much lately. In case you haven’t heard – my son’s high school marching band finally made it to state. I’m part of the pit crew and my husband films all of the marching band’s performances, which means we are at almost every marching band activity. Actually, we are at every high school marching band activity and I also work the booster booth for the band for the home games. This weekend, we were out there in the cold, the wind and the rain, doing what we do best. The down side to this is that we haven’t found time to sit down together for dinner in a few days. Sunday, I had enough and decided on salmon as the honored guest at our table. It turned out so well, we didn’t need any sauce. Okay, two of us didn’t need sauce. The teenaged one loves the Dijon-mayo dill sauce so much that he still glopped it on his salmon. Urgh.
- 3 – 1/4 lb salmon steaks (total 3/4 lb)
- 2 cloves garlic minced
- 1 tsp ginger grated ( pull out that frozen ginger)
- 1 tsp lemon grass minced
- 1/2 tsp dried thyme
- 2 tbs extra virgin olive oil
- 1 tbs white wine vinegar
- fresh ground pepper
With a towel (paper or otherwise) pat down the salmon and season with a little salt and pepper. Mix all of the other ingredients in a flat bottomed dish. Place the salmon steaks in the marinade, and turn it over a couple of times. If you have time for the salmon to marinate, cover and stick into the fridge. Heat up a grill pan. Pour in one to two tbs of olive oil, and when it is warm, place the salmon on the pan. When the pan stops gripping the salmon, turn it over and grill the other side. Delicious, scrumptious, lovely, mmm mmm good.Diana
Star Olive Oil is a delicious alternative to butter in your recipes and healthier too. I use olive oil in my cooking on a regular basis. Olive oil give a nice clean taste to foods without being greasy or heavy. I often slice up my vegetables – like squash and root vegetables, and drizzle olive oil and herbs over top then bake in the oven. My husband loves dipping bread into olive oil with fresh ground pepper. A brush of olive oil and herbs on corn makes a great summer side dish.
Some other ways to use olive oil:
STAR Olive oil is encouraging cooks to try olive oil in place of butter this season and is looking for creative new recipes in its “Flavors of the Mediterranean” Recipe Contest. Contest begins Sept 20 and runs thru Dec 20 with judging and prizes Jan 2010.
The grand prize winner will enjoy an all-expense paid culinary adventure to Catalonia Spain with daily cooking classes, visits to local wineries, food markets, historic sites and a private olive oil tasting and lunch at STAR’s facilities in Tarrega. Runners-up receive Sur La Table gift cards and first 500 entrants will receive free Olive Oil/Vinegar cruets. For more details visit http://www.starfinefoods.com.
Tonight for dinner I followed their advice. I had some cod and a tasty recipe to follow. I substituted Star Olive Oil for butter and it was great. We all loved it, including my son. I also had broccoli and rice that I reheated, but instead of using butter in it, I used a little Star Olive Oil and some herbs. It had a nice nutty herby flavor to it that was perfect. Think about different ways you can substitute olive oil for butter and come back tomorrow for a surprise.
- 3 small cod fillets
- 2 tbs. Star Olive Oil
- 1 tsp fresh lemon juice
- 1 tsp white wine Worcestershire sauce
- 2 tsp Dijon mustard
- 4 tbs bread crumbs
Preheat oven to 425 degrees. Lightly grease a baking dish large enough to fit fillets. Place cod into dish. Blend the olive oil, lemon juice, Worcestershire, and Dijon. Brush fillets with sauce. Sprinkle with bread crumbs. Bake at 425 for 10 minutes until cooked through.
Grilled Fish, of all types is a favorite meal in our home. I’ve grilled on the gas grill, on a grill pan on top of the stove, and even in the oven. Since it’s summer and we don’t want to heat the house, grilling outside is the preferred method. Regal Springs Tilapia is helping us out with some great grilling tips for fish.
Follow these easy techniques compliments of chefs from Regal Springs Tilapia to make your grilled fish perfect each time. And keep reading for a delectable recipe for Grilled Tilapia with Fresh Tomato Relish!
Fabulous Fish Grilling Tips
- The Right Cut: Select the thickest cut you can to avoid breakage when you turn the fish. If one part of the fish is much thicker than the other, consider cutting uneven filets into two to avoid drying out the thinner portion. Cook the thicker half first, and when it’s halfway cooked, put the thinner half on.
- Prevent Sticking, Part I: Achieving a non-stick cooking surface is critical and is a two-part process: First oil the grill, then oil the fish.
- Oil before you light the grill: Spray a light coat of non-stick cooking spray on the grate or wipe a light coat of vegetable or olive oil directly on the grate with a paper towel. Never spray non-stick spray on a grate if the fire is lit. Oil after the grill is lit: This technique is preferred over oiling the grill before it’s lit since heating and then oiling is key to getting those spiffy grill marks seared into the fish. Start with a very hot grill. Brush briskly with a wire brush. Oil the grate by tightly folding a paper towel and dipping it in vegetable oil. Protect your hands from the heat by using tongs to grip the oiled paper towel as you rub it across the grate.
- Oil the fish, too. Lightly brush both sides of the fish with olive, vegetable or sesame oil. Take caution to not over-oil, though, which leads to flare-ups and sooty residue.
- It’s All In The Presentation: For professional-grade crosshatches, turn the fish a quarter turn after 2 minutes on the grill.
- Prevent Breakage: Do not flip the fish repeatedly, and do use a wide-headed spatula. You can tell when filets are ready to flip when edges are flaky and opaque.
- Check for Doneness: The meat is done when the meat is opaque all the way through and the juices run clear. If any part of the meat is still glossy and partially translucent, it’s not done. Remember, too, that fish continues to cook a little after it’s removed from the grill.
GRILLED TILAPIA WITH TOMATO BASIL RELISH
- 4 (6 oz.) Regal Springs tilapia filets
- 3 medium red onions
- 4 cups cherry tomatoes
- 2 lemons
- 2 cups of fresh basil
- 1 cup of pine nuts
- 1/3 cup extra virgin olive oil
- 4 tbsp. sweet balsamic vinegar
- Salt and pepper
Preheat grill to medium high heat.
Prepare the tomato relish by slicing tomatoes in half. Wash and pat dry the basil leaves and slice into 1-inch thin strips (removing tough center vein). Toss the tomatoes, 3 tbsp. of the olive oil and basil. Add salt and pepper to taste. Toss again and set aside.
Toast the pine nuts by placing in a frying pan over medium high heat and tossing until golden brown–this happens quickly so tend to them carefully. When toasted, set aside to cool.
Prepare the onions for grilling by slicing into 1 inch slices and brushing each side with olive oil, salt and pepper. Prepare the tilapia in the same way with the addition of a squeeze of lemon juice.
Place onions on the grill first and cook the slices until golden charred and soft (depending on the heat of the grill, about 8 minutes). Turn carefully so onion does not fall apart. (Onions can be cooked in tin foil as well).
Wrap tilapia filets in tin foil and seal tightly. Place on hot grill and cook 3-4 minutes each side until tender.
Arrange the grilled onions and tilapia filets on a platter–tilapia in the center and grilled onions around the edge of the platter. Pour the tomato relish over the fish. Squeeze fresh lemon and balsamic vinegar over the entire mixture and top with toasted pine nuts. Sprinkle with salt and pepper and serve.