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Table of Contents July, 2008
1)
NEW
Laura's 7)
Diagnosing ADD, Laura's Latest Book 12 Effective Ways to Help Your ADD/ADHD Child published by Penguin Putnam.
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Recipe of the Month
NEW!
July, 2008
Perking Up Beverages Finding beverages your child will drink is important—and not easy in today’s world. One hundred percent fruit juice is good, but many children with ADHD can only drink a couple of ounces. Sometimes just making cold water appealing to the eye works. I’ve adapted these suggestions from Karen E. Barkie’s wonderful book, “Sweet and Sugarfree.” You’ll like this book!
-Serve unsweetened grape juice or water in chilled champagne glasses or other fancy glasses.
-Serve with ice chips instead of ice cubes.
-Serve very weak, unsweetened tea with ice cubes in a fancy glass.
-Add a squirt of lemon or lime.
-Add a cherry, grape or melon ball.
-Serve with a slice of lemon, uncolored lime, or kiwi wedge on the rim of the glass.
-Sprinkle with unsweetened coconut flakes.
-Float fresh fruit.
-Add ice cubes made with grape juice, orange juice or unsweetened Cranberry-Apple Juice.
Cheese Ball
Neufatchel cheese is lower in fat than cream cheese. Walnuts will add good omega-3 fatty acids.
1 8-ounce package cream cheese or Neufatchel cheese softened
5- ounces uncolored sharp cheese, grated
Garlic Salt
Chopped walnuts (preferred), pecans, or peanuts
Mix thoroughly cream cheese and sharp cheese with food processor or with hands until cheeses are completely blended. Sprinkle garlic salt over the cheese mass and blend it in, using either a food processor or your hands. Continuing adding garlic salt until desired taste is reached. Shape cheese into a ball and roll in parsley and chopped nuts until well coated. Refrigerate until serving time. Spread on whole grain crackers, whole grain bread or vegetables.
Healthy Snacks
When choosing snacks for your kids (and yourself) think whole grains, protein (nuts, cheese, sliced meat), and fresh fruit and veggies. Here are some ideas:
-Half a natural peanut butter (made with just peanuts and salt) sandwich on whole wheat bread. Add some shredded carrots on top of the peanut butter.
-Whole grain crackers or whole wheat tortillas with peanut butter or hummus or a slice of meat or real cheese.
-A handful of unsalted or lightly salted dry-roasted nuts. Be careful that small children don’t choke on these.
-Unsweetened applesauce with dry-roasted walnuts.
-Low fat yogurt with real fruit.
-Dry low- or no-sugar cereal with a few nuts and dried cherries.
-Carrots, broccoli, apple slices with dip.
-Tortilla chips and salsa.
-Sweet potato baked chips
(look at your health foods store) with a deviled
egg.
Healthier Spaghetti
Using whole wheat pasta is an option for some families. It does take some getting used to. Here’s another option made from healthy spaghetti squash. It counts for a vegetable serving! So does the tomato sauce.
1 31/2 to 4 pound spaghetti squash
2 cups spaghetti sauce
Parmesan cheese (optional)
Cut squash in half lengthwise and scoop
out the seeds. Place halves face-down in a shallow dish and add about1/2
inch water. Bake in oven at 350 F for 45 minutes or 1 hour, or until soft
when pricked with a fork. Remove from oven. Drain thoroughly. Scoop
squash from shell by running the tines of a fork lengthwise down the
squash pulp so that it comes out in spaghetti-like strings. Top with
sauce and Parmesan cheese. Makes 4 servings.
Iron-Rich Chili
The meat, kidney beans and tomatoes are all excellent sources of
iron.
This recipe is easy,
inexpensive, and nutritious. The kidney beans and oil are rich sources of
essential omega-3 fatty acids which are often low in American diets and
play an important role in the brain and nervous system. A complete meal
might include a mixed green salad with salad dressing (containing pure
canola oil), whole wheat bread or rolls, carrot sticks, fresh fruit
including citrus for better iron absorption, and low-fat milk.
1 pound lean ground meat
1 19-ounce can kidney beans, drained, 2/3 cup reserved
1 15-ounce can tomato puree
1 T instant minced onion
2 T chili powder
2 tablespoons canola oil
Lightly brown meat in a hot nonstick pan. Drain off the fat. Stir in remaining ingredients. Bring to a boil. Reduce heat, cover, and simmer 10 minutes.
Sid Baker's* Breakfast Shake
#1
This is an easy tasty breakfast shake that will help your child get off to
a good start in the morning. It's for children who are not sensitive
to milk. If you use frozen berries, the consistency will be more
like a soft serve ice cream. The flax seed are an excellent source
of omega-3 fatty acids that are so important for normal brain function.
The high protein level will help him/her focus all morning.
3 ounces milk
3 ounces regular plain yogurt
1 tablespoon ground flax seed
3 tablespoons soy or rice protein isolate
1/4 blueberries or strawberries, fresh or frozen
Put the yogurt and milk in a blender. With the blender on low speed, add ground flaxseeds, soy powder and fruit. Increase speed until ingredients are well blended.
Breakfast Shake #2
If your child is sensitive
to milk products, try this shake instead of Breakfast Shake #1
6 ounces soy milk
1 tablespoon ground flaxseeds
3 tablespoons soy protein isolate
1/4 blueberries or strawberries
Blend as in Breakfast #1.
Breakfast Shake
#3
If your child is sensitive to both soy and milk, use rice products
instead.
6 ounces rice milk such as Enriched Rice Dream
1 tablespoon ground flaxseeds
3 tablespoons rice protein
1/4 cup blueberries or strawberries
Blend ingredients as in Breakfast #1.
*These recipes are taken from my friend Sid Baker's excellent and provocative book, The Circadian Prescription published by Putnam. You would find this book very interesting!
Apple Cake
This cake is actually healthy especially if you replace some of the white flour with whole wheat. Canola and walnuts provide omega-3 fatty acids.
1 1/2 cups unbleached white flour
2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1 teaspoon nutmeg
1/4 cup butter or margarine, softened
1/4cup canola oil
2 eggs
1/2 cup frozen apple
juice concentrate,
thawed
1 teaspoon pure vanilla extract
4 cups peeled, chopped
Delicious or Gala
apples
1 cup Post Grape-Nuts
3/4 cup raisins
1/2 cup chopped walnuts
In a large mixing bowl combine flour, baking powder, salt, cinnamon, and nutmeg. In another bowl cream together shortening and vanilla. Beat in flour mixture. Stir in apple juice, raisins, and nuts. Fold in apples and Grape Nuts. Pour into a greased and lightly floured 8-inch square pan. Bake for about 30 to 35 minutes, or until a toothpick inserted in the center comes out clean. Cool cake. Remove from pan. Serve plain or with Cream Cheese Frosting.
Cream Cheese Frosting
This frosting is easy to make. Neufchatel cheese has ½ less fat than regular cream cheese.
2 8-ounce packages of Neufchatel Cheese, softened
1 teaspoon pure vanilla extract
5 packages of artificial sweetener
or 6 tablespoons of frozen
concentrated
orange juice, thawed
Mix all ingredients together. Spread on cake.
Cranberry Sauce
You’ll like this easy cranberry sauce. The cranberries are quite nutritious because they contain protective phytochemicals that give them their bright red color. If you don’t like artificial sweeteners, you could try a little stevia.
1 package (12 oz) fresh cranberries
1 cup water
10 packets Splenda
Bring all ingredients to a boil in a heavy saucepan. Reduce heat and continue to simmer for 10 minutes stirring occasionally. Cool. Refrigerate overnight. Makes 1 1/2 cups.
Fruit Leather
Fruit leather is healthy and tasty. It’s a great source of plant pigments or phytochemicals that are the objects of much research. Give a protein snack with it.
5 or 6 large pieces of ripe, sweet-tasting fruit (apples, peaches, pears, plums, bananas, apricots, blueberries, or nectarines.
Preheat oven to 170 degrees F.
Wash fruit thoroughly. Cut out any blemishes. Cut into chunks and put into a blender on high speed until smooth. Lightly grease an 11x17-inch jelly roll pan. Pour fruit onto the pan and spread evenly. Put into the oven until the fruit has dried evenly all over and can be lifted from the pan. Cut into pieces. Wrap each in wax paper. Store in an airtight container.
Makes 6 large pieces
Jam Sauce
This is an easy to prepare nutritious sauce for your family. However, it is high in natural sugars which seem to bother some sensitive children. Use in moderation.
1/4 cup 100% fruit jam
1/2 cup water
1/4 teaspoon pure vanilla extract
Combine jam and water in a small sauce pan. Bring sauce to a boil for 2 minutes. Remove from heat and add vanilla. Serve hot or cold on whole grain waffles or pancakes or on sugar-free ice cream.
Mango Sauce
This is a wonderful sauce that is great with homemade pancakes, waffles, grilled chicken, chicken salad and fruit salad. It’s attractive, nutritious, and tasty!
2 cup diced mango
1/4 cup crushed pineapple (in juice)
1/4 teaspoon pure coconut extract
Blend ingredients in a blender or food processor until almost smooth. Cover container and store in the refrigerator until ready to serve
Melon and Berry Combo
Your family will really like this dessert. It’s beautiful, tasty and very nutritious. The berries are rich in phytochemicals. The melon balls also contain large amounts of phytochemicals plus vitamins and minerals.
1 1/4 cups raspberries
1 1/4 cups blueberries
1 cup watermelon balls
1 cup cantaloupe balls
1 cup honeydew balls
2 oz cream cheese, softened
3 tablespoons frozen orange juice concentrate (undiluted)
Combine berries and melon in a medium bowl. Toss lightly. Combine cream cheese and juice with electric mixer. Whip. To serve, place fruit mixture in individual dessert glasses and top evenly with the whipped cream cheese.
Cheesy Baked Apple Dessert
I’ve slightly adapted this recipe from one in Lendon Smith’s wonderful book, Foods for Healthy Kids (1981). This recipe is high in fiber, protein, calcium and magnesium. The walnuts are a fine source of omega-3 fatty acids.
Half an
apple
½ cup grated cheddar cheese
¼ cup chopped walnuts
¼ cup raisins
Slice apple thinly (don’t peel first) and place in the bottom of a 1-quart casserole dish. Cover with the remaining ingredients. Bake, covered, at 375 degrees for 12 minutes.
Healthy Fruit Juice Popsicles
You can feel especially good about giving these popsicles to your children. All the juices listed are great sources of antioxidants because they are high in phytochemicals, the bright pigments in the juices.
! cup 100 percent fruit juices (especially orange, grape, pomegranate, cherry or blueberry juice)
Pour ¼ cup juice into 4 3-ounce Dixie cups or popsicle molds. Insert a plastic spoon as a handle. Freeze until firm. If the juice is too strong for your child, try diluting it with a little water.
You may want to have your child eat these outside because some of the juices really stain.
Chicken and Fruit Salad
This is one of my favorite lunches because it’s easy, attractive, nutritious, and tasty! I hope you like it. The walnuts are a good source of omega-3 fatty acids.
Cooked chicken, cubed
Canned pineapple chunks (in its own
juice--reserve the juice)
Mandarin oranges (in its own juice)
Red seedless grapes
Walnut pieces
Dark green leafy lettuce or spinach
Place cubed chicken in a bowl. Drain canned pineapple reserving the juice. Drain mandarin oranges. (Wash oranges segments well under water if they’re canned in light syrup.) Add pineapple chunks, oranges, and grapes to the chicken. Pour some of the pineapple juice over the ingredients and toss. Top with walnut pieces. Chill. Serve on dark greens.
Tofu Dressing or Dip*
This makes a great dip for raw vegetables or whole grain crackers. It’s also perfect as a salad dressing, sauce for cooked vegetables or fish, as a topping on baked potatoes or in place of mayonnaise on sandwiches. Makes 1 cup.
7 oz. tofu, well-drained and crumbled
1 tablespoon pure lemon juice
3 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon dry mustard.
Combine all ingredients in blender and blend until smooth. Keep refrigerated.
*This recipe has been adapted from one in Dr. Lendon Smith’s wonderful book, Foods for Healthy Kids. If you can find this book (it was published in 1981) I think you’ll really like it.
Bananas and Raisin Cookies
You can feel good about giving your child these nutritious cookies. The
recipe contains no white flour but includes two good sources of omega-3
fatty acids, walnuts and canola oil. This recipe is adapted from one in
Dr. Lendon Smiths’ wonderful book, Foods for Healthy Kids (1981).
3 overly-ripe bananas
1/2 cup walnuts
1/3 cup canola oil
1 cup chopped raisins
1/2 teaspoon salt
1 teaspoon vanilla
2 cups oatmeal
Mash bananas and mix with the remaining ingredients. Let stand. Drop by small spoonfuls on ungreased cookie sheet. Bake in preheated oven at 350 degrees for 20 to 25 minutes.
Nutty Chicken Salad
This recipe has been adapted by one from Lendon Smith’s wonderful book, “Foods for Healthy Kids.”
2 cups cooked, cubed chicken
1/2 cup chopped celery
1/2 cup coarsely ground walnuts
1/4 cup crushed pineapple in its own juice, drained
1/2 cup red seedless grapes
1/4 cup canola mayonnaise
Mix all ingredients together and chill.
Peanut Butter Balls
This recipe is adapted from Lendon Smith’s book, Foods for Healthy Kids (1981). The balls are high in protein, calcium and B vitamins. If you add ground flaxseed or walnuts they will also be a good source of omega-3 fatty acids.
1/2 cup natural-style peanut butter
1 cup nonfat milk powder
1/4 cup all-fruit preserves (strawberry, cherry, pineapple)
1/2 cup unsweetened coconut, wheat germ or ground unsalted walnuts or flaxseed if desired
Mix together first 3 ingredients. Form into 1-inch balls. Roll in coconut, wheat germ, or ground unsalted nuts.
Cranberry Sauce
You’ll
like this easy cranberry sauce. The cranberries are quite nutritious
because they contain protective phytochemicals that give them their bright
red color.
1 package (12 oz) fresh cranberries
1 cup water
18 packets Sweet & Low or stevia to taste
Bring all ingredients to a boil in a heavy saucepan. Reduce heat and continue to simmer for 10 minutes stirring occasionally. Cool. Refrigerate overnight. Makes 1 1/2 cups.
Meat Loaf
This meatloaf is great for dinner or served cold for breakfast or lunch. The ground flaxseed add beneficial omega-3 fatty acids.
2 pounds ground lean meat (beef, turkey, or lamb)
1/4 cup ground flaxseed
1/3 cup minute tapioca
1 egg
1/3 cup finely chopped onion or 1 tablespoon instant minced onion
1 1/2 teaspoons salt
1/4 teaspoon ground pepper
1 1/2 cups mashed canned tomatoes.
Combine all ingredients, mixing well. Then pack into a 9x5 loaf pan. Bake at 350 for 1 to 1/14 hours. Place loaf on serving platter and slice. May be served hot or cold. 6-8 servings.
Carob Milk
Commercial chocolate milk is full of sugar and sometimes artificial colors and flavors. In addition, studies show that many children with ADHD are sensitive to chocolate. Carob powder makes a great chocolate substitute.
8 ounces cold skim or
2-percent milk, Enriched Rice Dream Milk, or soy milk
1 tablespoon carob powder
1 packet Sweet & Low, Sweet One, or Sweet’n Low or a pinch of stevia
1/8 teaspoon pure vanilla extract
Mix together all ingredients. Makes 1 8-ounce serving.
Melon Ice Pops
These healthy, naturally sweet popsicles are also free of artificial colors and flavors that are found in most commercial ice pops. Each one counts as a serving of fruit!
2 cups small watermelon, cantaloupe or honeydew melon cubes (seeds discarded)
In a blender, process melon cubes until smooth. Pour into ice pop molds or small Dixie cups. Insert a spoon to serve as a handle. Freeze until firm and keep frozen.
Orange or Pineapple Ice Cream
If your child can’t tolerate milk, try Rice Dream
Enriched drink or unsweetened soy milk. The walnuts add healthy omega-3 fatty acids.
1 pint half-and-half or 2 cups Rice Dream
or Soy Milk
3/4 cup unsweetened frozen orange juice or
pineapple concentrate, thawed
2 tablespoons grated orange rind
Walnuts, fresh pitted sweet cherries, blueberries,
Sliced fresh peaches, etc. (optional)
Combine first 3 ingredients. Process according to
manufacturer’s directions in an ice cream maker.
Top with walnuts or fruit if desired.
Rice Muffins
If your child is sensitive to wheat, I know how difficult that can be. This month’s recipe is for muffins made from rice flour.
1 1/2 cups rice flour
1/2 teaspoon salt
2 teaspoons baking powder
1/4 teaspoon salt
4 tablespoons canola oil
2 eggs
1 cup water or 100% pure fruit juice.
Place all the ingredients in a mixing bowl and stir until batter is smooth. Spoon batter into oiled muffin tins and bake at 350 F for 15 to 20 minutes. Makes 12 muffins
Nutritious Popcorn
You’ll want to avoid most micro-wave packages of popcorn.
The oils often contain trans-fatty acids or partially hydrogenated fatty
acids that you’ll want to avoid. They may also contain artificial color
and way too much salt. Making your own healthy popcorn is easy!
Choose yellow corn kernels because they contain more phytochemicals than
white.
Yellow popcorn
Real butter or allowed margarine
Salt
Either pop the corn in a microwave container or in an air-popper. Melt a small amount of butter or margarine and pour over popcorn. Salt lightly!
Peanut Candy
I’ve revised this recipe from one of Dr. Lendon Smith’s in his great book “Feed Your Kids Right” published way back in 1979. The carob powder adds a chocolate-like flavor without using cocoa. I’ve added walnuts to provide omega-3 fatty acids. This makes a perfect candy for school lunches.
1 cup natural peanut butter
1/4 cup chopped walnuts
1/4cup carob powder
1/4 cup mashed over-ripe banana
2 teaspoons pure vanilla extract
Mix together all the
ingredients and shape into balls. If desired put a walnut half on top.
Store in the refrigerator.
Yogurt with “Good Guys”
You may have heard or seen the ads for the new Activia yogurt that is full of good bacteria. I tried a sample in our grocery store and it tastes great. The only problem is it is full of sugar and corn syrup. But you can easily make your own.
1 cup plain yogurt
1/2 teaspoon pure vanilla extract
1 packet Sweet & Low or other tolerated sugar-substitute (optional)
1-2 capsules of Lactobacillus acidophilus, bifida, etc., opened
Unsweetened fruit (optional)
Mix together all the ingredients and sprinkle the good bacteria on top. Mix well. Add a small amount of fruit if desired--unsweetened strawberries, blueberries or peach.
Cinnamon Toast
Consuming whole grains is important for your child. To find one your
whole family will eat is really important. We have a Great Harvest Bakery
in our community and they have wonderful all whole grain breads. They
also have one that contains flax seeds, a good source of omega-3 fatty
acids. I hope your community has a similar bakery.
1 slice whole-grain bread
1 teaspoon butter or canola-butter spread
Dash of cinnamon
1/2 packet Sweet & Low
Toast bread lightly. Spread with butter. Sprinkle cinnamon on top. Place under broiler until butter melts. Remove from broiler. Sprinkle with sweetener. Serve immediately.
Swiss Steak*
You’ll like this tasty recipe because it is high in protein and vegetables—perfect for an anti-yeast diet.
2 lbs round steak, cut into serving size pieces
2 tablespoons canola oil
1 medium onion (1/2 cup) chopped
½ cup chopped celery
¼ cup chopped green pepper
1 cup peeled, chopped fresh tomatoes
½ cup carrots
2 cups tomato juice
Heat skillet, add oil and then brown the meat. Place in casserole dish and add remaining ingredients. Cover and bake at 300° for 3 to 4 hours. Serves 4-6.
*This recipe was adapted from one in Dr. Crook’s book, The Yeast Connection Handbook.
Cranberry Sauce
You’ll like this easy cranberry sauce. The cranberries are quite nutritious because they contain protective phytochemicals that give them their bright red color.
1 package (12 oz) fresh cranberries
1 cup water
18 packets Sweet & Low
Bring all ingredients to a boil in a heavy saucepan. Reduce heat and continue to simmer for 10 minutes stirring occasionally. Cool. Refrigerate overnight. Makes 1 1/2 cups.
Granola*
This unsweetened but sweet granola makes an excellent bedtime snack with a little milk, soy milk, or Enriched Rice Dream. Use the walnuts if possible because they are a good source of omega-3 fatty acids. Pecans and peanuts are not.
1 cup rolled oats
1/2 cup chopped walnuts, pecans or
unprocessed peanuts
1 cup shredded unsweetened coconut
1 cup raisins
1/4 cup dates
1/2 cup sunflower seeds.
In a blender jar, process the oats, walnuts, dates and sunflower seeds until they are chopped (a toddler will need the ingredients chopped more than an older child). Add raisins and process briefly. Mix in coconut. Store in an airtight container. *This recipe was adapted from Susan Watson’s wonderful book, Sugar-Free Toddlers. You would find this book quite helpful!
Healthy Muffins
Your child will enjoy these easy-to-make, healthy muffins. There is no
sweetener used except bananas. The whole wheat flour adds fiber and other
nutrients. The canola oil and walnuts are rich in omega-3 fatty acids.
1/4 cup mashed ripe banana
1/4 cup natural peanut butter
2 eggs or Egg Replacer
1/3 cup canola oil
1 cup milk or Enriched Rice Dream Milk or soy milk
1 cup unbleached white flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1 cup chopped, unprocessed peanuts or walnuts
No-sugar-added fruit jam
Beat together mashed banana, peanut butter and eggs. Stir in oil and milk and beat. Add in flour, baking powder and baking soda. Beat well. Stir in peanuts or walnuts. Oil and flour your muffin pans. Spoon in batter until each well is 1/3 full. Spoon in 1 teaspoon of jam. Top with additional batter, filling wells 2/3 full. Bake at 350 F for 15 minutes or until browned. Cool.
This recipe is adapted from one in Karen Barkie’s wonderful cookbook, Sweet and Sugar-free. You can order this book from amazon.com or your local bookstore.
Strawberry Soft Serve
My family always enjoys this frozen dessert. If you like, you can substitute frozen peaches or blueberries for the strawberries.
1 20-ounce package frozen unsweetened
strawberries
1 cup half-and-half, 2-percent milk, Enriched Rice Dream Milk, or
soymilk
¼ cup frozen unsweetened orange or white grape juice, thawed; or 4 packets of Sweet One or Sweet and Low
Place all ingredients in blender. Blend until smooth. Serve immediately. Serves 4.
Pumpkin Cookies
These cookies are tasty
and nutritious too. You can feel good about offering a few of these a
day to your child. Just don’t comment that you didn’t make these
cookies with sugar. If anyone complains they aren’t sweet enough, just
say matter-of-factly “Oh, these kinds of cookies aren’t supposed to be
sweet.” The pumpkin counts as a vegetable and the nuts and flaxseed add
good omega-3 fatty acids.
Yield: 24 cookies
½ cup butter, softened
½ cup pure canola, soy, or walnut oil
1 egg, beaten
½ cup concentrated orange juice, thawed
1 cup cooked pumpkin
1 teaspoon pure vanilla extract
1 ½ cups whole wheat pastry flour
½ teaspoon baking soda
½ teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1 teaspoon ginger
½ cup chopped dates
½ cup walnuts
1/4 cup flaxseed, ground
Mix together butter, oil, eggs, orange juice, pumpkin, and vanilla. In a separate bowl combine remaining ingredients. Add the wet ingredients to the dry ingredients. Mix well. Drop from a tablespoon onto an ungreased cookie sheet. Bake at 350 degrees for 15 minutes. Remove from cookie sheet and let cool on a wire rack.
Thumbprint Cookies
Your children will enjoy helping you make these cookies. If you can find the white whole wheat flour, you’ll love working with it because its flavor and texture is more like unbleached flour but it has the nutrition of regular whole wheat flour. The jam or jelly is the only sweetener needed in this recipe.
1/2 cup butter, softened
1 egg
1/2 teaspoon pure vanilla extract
1 1/2 to 1 3/8 cups
unbleached flour, whole wheat pastry flour or white whole
wheat flour
1/2 cup finely chopped walnuts
All-fruit jam or jelly
Beat together butter, egg, vanilla, and enough flour so dough is no longer sticky. Work in the nuts. Chill until firm enough to shape. Roll into balls. Place on ungreased cookie sheet. Dip your thumbs in flour and press down firmly in the middle of each cookie. Bake at 350° F for about 15 minutes or until golden brown on the bottoms. Remove from oven. Cool. Fill hollows with jam or jelly.
Three-Bean Salad*
This colorful salad is delicious, nutritious, and easy to prepare. Kidney and navy beans are excellent sources of omega-3 fatty acids (alpha-linolenic acid). Canola oil or walnut oil is also an excellent source of omega-3 fatty acids (alpha-linolenic acid)
1 16-ounce can kidney beans, rinsed and
drained
1 16-ounrce can navy beans, rinsed and
drained
1 16-ounce can green beans, rinsed and
drained
1/4 cup pure canola or walnut oil
2/3 cup vinegar
1/2 cup concentrated frozen apple juice,
thawed
1 tablespoon minced dried onion, or ¼ cup
chopped fresh onion
1/2 teaspoon salt.
Mix together all ingredients. Chill overnight. Drain before serving.
* From “12 Effective Ways to Help Your ADD/ADHD Child” by Laura Stevens published by Penguin Putnam.
Broiled Salmon
If you can get your child to eat this fish, he/she will be getting a very
nutritious meal. But please don’t get into fights at the dinner table
over what will or will not be eaten. Dinner should be a happy, relaxed
time. I chose this recipe from our local newspaper, the “Lafayette Journal
and Courier”. Look for recipes in your local newspaper and adapt them to
your needs.
4 (6-ounce) salmon fillets
1/2 teaspoon of salt
1/2 teaspoon pepper
2 tablespoons lemon juice, divided
1 teaspoon grated lemon rind
2 tablespoons olive oil, divided
1 teaspoon fresh or dried rosemary
Vegetable cooking spray
2 cups hot cooked brown rice
4 cups baby spinach
Score fillets on the skin side. Place fillets, lemon rind, 1 tablespoon lemon juice and 1 tablespoon oil and rosemary in a large zip-top plastic bag. Seal and turn to coat. Chill 30 minutes. Remove fillets from marinade and discard the marinade. Place fillets skin side down on a rack coated with vegetable oil in an aluminum foil-lined broiler pan.
Broil fish 51/2 inches from heat for 10 to 12 minutes or until fillets flake easily with a fork. Arrange rice and spinach on a serving platter, top with fillets.
Whisk together remaining 2 tablespoons lemon juice and 1 tablespoon oil, drizzle evenly over fillets.
Italian Dressing
This dressing is
so easy to make and is a great source of omega-3 essential fatty acids.
1 cup pure canola or walnut oil
1/3 cup vinegar
1/4 teaspoon dry mustard
1/4 teaspoon celery seed
1/8 teaspoon instant minced garlic
1/2 teaspoon salt
2 dashes of pepper
Combine all ingredients in a covered jar and shake well. Refrigerate 24 hours before serving. Shake again before using. Use within a week.
Fruit Juice Gelatin
This dessert makes an easy, delicious, colorful, and nutritious substitute for flavored gelatins such as Jell-O--and it contains no artificial colors or flavors, no sugar or artificial sweeteners.
1 envelope unflavored gelatin
2 cups unsweetened grape, orange, pineapple, or cherry-cranberry juice
1 1/2 cups crushed unsweetened pineapple (canned), pears, orange sections, grapefruit secitons, grapes, strawberries, etc.
In a small saucepan soften gelatin in 1/4 cup fruit juice. Stir over low heat until gelatin dissolves completely. Add gelatin to remaining juice. Chill until partially set. Fold in fruits. Chill until firm.
Vegetable Dip
A tasty dip will help your child and family eat their veggies. Serve with an attractive array of carrots, cherry tomatoes, cucumber slices or broccoli florets.
1 cup natural cottage cheese
2 tablespoons milk
1 teaspoon dill weed
1 teaspoon dried chives
1 teaspoon celery seed
Combine all ingredients in a blender. Whirl until smooth. Refrigerate for several hours. Serve with raw vegetables. Makes 1 cup.
Fruit Dip
This tasty fruit dip will encourage your family to eat more fruits.
1 8-ounce carton low-fat plain yogurt
2 tablespoons all-fruit preserves
1/4 teaspoon cinnamon
1 teaspoon grated lemon rind (optional)
Combine ingredients, chill, and serve with fresh fruit chunks. Makes 1 cup.
For more recipes, purchase Laura's Book here!
