The Paleo Kids Cookbook: Transition Your Family to Delicious Grain- and Gluten-free Food for a Lifetime of Healthy Eating
240
The Paleo Kids Cookbook: Transition Your Family to Delicious Grain- and Gluten-free Food for a Lifetime of Healthy Eating
240Paperback
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Overview
Transform your family’s diet for good with whole-food recipes that appeal to kids’ tastes and your nutrition and health goals. Bestselling Paleo cookbook author Jennifer Robins committed to taking her three kids on this journey to a better diet and a better life, and they made it! She knows firsthand that while it may be challenging, the transition is unquestionably worth it. As she transitioned her family’s diet, she learned tricks and techniques that will get you over the tough hurdles. Some of her strategies you’ll learn about are making healthy ingredients kid friendly with creative and tasty recipes, getting the kids involved in the cooking adventure and being consistent. Invite your kids to join you in the kitchen and have fun making recipes they’ll love that are grain-, dairy- and gluten-free, such as:
-French Toast Sticks
-Pale-O’s Cereal
-Chicken Nuggets
-Pizza Pockets
-Animal Crackers
-Sweet Potato Bacon Tots
-Soft Pretzels
-Double Chocolate Layer Cake
The Paleo Kids Cookbook is packed with everything you need to give your kids the best gift you can—a lifetime of healthy eating habits and great food.
Product Details
| ISBN-13: | 9781624142871 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 09/06/2016 |
| Pages: | 240 |
| Sales rank: | 1,087,137 |
| Product dimensions: | 8.01(w) x 9.06(h) x 0.68(d) |
About the Author
Read an Excerpt
The Paleo Kids Cookbook
Transition Your Family to Delicious Grain- and Gluten-Free Food for a Lifetime of Healthy Eating
By Jennifer Robins, Jeremy Meek
Page Street Publishing Co.
Copyright © 2016 Jennifer RobinsAll rights reserved.
ISBN: 978-1-62414-298-7
CHAPTER 1
Good Morning, Sunshine
It's no secret that starting your child's day with a nutrient-packed meal increases energy and helps them focus once they are school aged. If your little one is a picky eater, this can cause many challenges. And if your child's diet is further complicated by food allergies or intolerances, meals can become that much more frustrating for you!
In this breakfast chapter, I've pulled together a selection of ways to start the day. All of them are made without grain, gluten, dairy, soy and refined sugar. I've also included an assortment of recipes without nuts or eggs in case those are off the menu. With recipes like classic French Toast Sticks, Allergy-Friendly Waffles, Grain- Nut-Free Granola and Green Eggs Ham Roll Ups, you can honor your child's body and also make the stuff kids really want!
Allergy-Friendly Waffles
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, EGG FREE, SOY FREE
How in the world is it possible to make waffles for your littles when they need to avoid grain, gluten, dairy, eggs AND nuts?! It feels impossible, but it's not anymore! This recipe is completely allergy-friendly, yet embodies all the crispy perfection that waffles should have.
MAKES: 2 SERVINGS
1/3 cup (40 g) tapioca starch
1/3 cup (50 g) potato starch
3 tbsp (18 g) coconut flour
¼ cup (60 g) sustainable palm shortening, melted
3 tbsp (45 ml) 100% maple syrup
2/3 cup (160 ml) coconut milk
Pinch salt
½ tsp baking soda
Cooking fat for greasing waffle iron
Dairy-Free Butter
100% maple syrup or local honey
Preheat a standard (not Belgian) waffle iron. Keep in mind that the serving size of this recipe will vary based on how much batter is required to fill your waffle iron.
Mix all of the ingredients in a mixing bowl, stirring by hand to remove the lumps. Once the waffle iron is heated, be sure to grease it thoroughly. If not well oiled, your waffles can split apart when opening the iron.
Spoon batter into the iron, leaving room for it to spread while cooking. Allow the waffle to cook until your iron indicates it is cooked through, then carefully open your waffle iron and remove the crispy waffle with a fork. Repeat with remaining batter.
Serve with my Dairy-Free Butter and 100% maple syrup or honey.
FOR LITTLE HANDS: Allow your child to help mix all the ingredients together and stir. Older helpers may also spoon the batter into the waffle iron while supervised.
Egg in a Hole
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, SOY FREE
This old classic is loved by kids and grown ups alike and is often a first recipe learned in the kitchen. With my Legit Sandwich Bread recipe it can enter your kitchen once again with that toasty house for your sunny morning egg! Don't forget to soak up the yummy yellow with a bite of warm comforting buttery toast!
MAKES: 4 SERVINGS
4 slices Legit Sandwich Bread
Ghee, Dairy-Free Butter or cooking fat of choice
4 eggs
Sea salt to taste
Ground black pepper to taste
You have two options for cooking up this recipe: either baking or frying.
To bake, preheat the oven to 350°F (175°C). Take one slice of bread and cut out a hole. You may choose to do this with a cookie cutter of any design so long as it does not cut into the outside borders of the bread slice as this is what holds the egg in place.
Place the bread on a parchment-lined baking sheet. Crack the egg into the hole in the center of the bread slice. Sprinkle with salt and pepper. Take the bread cut out and spread it with the cooking fat. Place it alongside the egg-filled bread and repeat with the remaining eggs and bread slices. Bake for up to 10 minutes, or until the white is cooked through and the yolk is still runny. Remove baking sheet from oven and serve.
To cook in a skillet or on a griddle, heat a greased skillet or griddle to medium-high. Take one slice of bread and cut out a hole. You may choose to do this with a cookie cutter of any design so long as it does not cut into the outside borders of the bread slice. This is what holds the egg in place. Place the bread slice into the skillet or griddle and crack an egg into the cut out. You have two options here: either cover your egg-filled toasts and allow the whites to cook through for about 4 minutes, or you can cook just until the whites set underneath (about a minute) and then flip the toast over to cook the other side (about 2 to 3 more minutes). Covering the egg-filled toasts without flipping will yield more of a sunny-side-up egg; if you flip them, they will yield more of a fried egg with a runny yolk. To cook the yolk through, simply cook for longer. While the egg filled-toasts cook, grease the cut outs and toast them alongside the larger toasts, flipping once the underneath side is toasted.
FOR LITTLE HANDS: Allow your little one to help butter the toasts, help crack the eggs into the toasts or, if older, help flip the toasts on the griddle, paying close attention to the hot surface. Grain- Nut-Free Granola
Grain- Nut-Free Granola
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, EGG FREE, SOY FREE
The great thing about grain-free eating is the versatility and magic of nuts behaving as grains. But sadly those with nut allergies become limited once more. I wanted to create a granola that was just as good in yogurt and in milk as it is alone as a quick snack. This one is both grain and nut free and is packed with lots of nutrients that both little kids and grown kids will love!
MAKES: 6 SERVINGS
1 cup (140 g) sunflower seeds
½ cup (59 g) toasted pumpkin seeds
¼ cup (42 g) flax seeds
½ cup (85 g) unsweetened flaked coconut
½ cup (93 g) unsweetened shredded coconut
2 tbsp (12 g) coconut flour
2 tbsp (14 g) sweet potato flour
¼ cup (60 ml) local honey
2 tbsp (17 g) sunflower seed butter
½ cup (112 g) dairy- and soy-free chocolate chips
Preheat the oven to 350°F (175°C) and line a large baking sheet with parchment paper.
Combine all the ingredients in a mixing bowl and then spread them out on the baking sheet.
Bake for 10 minutes, then redistribute the contents and bake for another 5 to 10 minutes, being careful not to burn.
Remove the baking sheet from the oven. Allow the granola to cool, then store in an air-tight container at room temperature.
FOR LITTLE HANDS: Allow your child to mix all of the ingredients by hand and then spread the mixture out onto the parchment-lined baking sheet. They can also help break the baked mixture apart into smaller clusters once it has cooled. Older kids may be able to complete the recipe start to finish with some supervision. Fruit Kabobs Dairy-Free Dip
Fruit Kabobs Dairy-Free Dip
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, EGG FREE, SOY FREE
Have you ever noticed that children are drawn to vibrantly colored foods, often artificial? Keep the colors from nature available to them with these fruit kabobs and tasty dairy-free dip! It's the perfect allergy-friendly breakfast that is as beautiful as it is tasty!
MAKES: 4 SERVINGS
1 (13½ ounce [370 ml]) can full-fat coconut milk, refrigerated for at least 2 hours
1 tbsp (15 ml) honey
¼ tsp pure vanilla extract
½ tsp orange or mandarin zest
3–4 cups (500–650 g) chopped fruit (strawberries, raspberries, cantaloupe, pineapple, honeydew, blueberries, blackberries)
Begin by opening the coconut milk and carefully spooning out the coconut cream, which has settled at the top, into a mixing bowl. Once you get down to the liquid milk part of the can, stop spooning, as this part will change the consistency of your dip, making it less whipped.
Add in honey, vanilla extract and orange zest. Using a whisk or hand mixer, beat the mixture until it is well combined and fluffy like whipped cream. Set the dip aside.
Slide the fruits onto bamboo skewers. I chose to make mine in a rainbow so that they were extra inviting to the kids!
FOR LITTLE HANDS: Allow your child to help whisk the coconut cream or to help skewer the fruit. If your child is younger, you might even throw in a color lesson — why not? French Toast Sticks
French Toast Sticks
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, SOY FREE
It is virtually impossible for both little kids and big kids not to fall in love with these French Toast Sticks. The sweet, filling, finger food nature makes them a crowd pleaser for nearly everyone. This recipe begins with my Legit Sandwich Bread and ends in paradise ... breakfast paradise that is!
MAKES: 4 SERVINGS
1 loaf Legit Sandwich Bread
4 eggs
½ cup (120 ml) full-fat coconut milk
1 tsp ground cinnamon
2 tbsp (30 ml) pure maple syrup, plus extra for serving
¼ tsp ground nutmeg
1 tsp vanilla extract
2 tbsp (30 g) ghee, avocado oil or coconut oil
Optional: tapioca starch for dusting
Slice the bread into sandwich slices and then each slice into 4 to 5 sticks.
In a medium-sized mixing bowl, combine the eggs, coconut milk, cinnamon, maple syrup, nutmeg and vanilla. Whisk until well combined.
Heat the cooking fat in a medium sized skillet over medium/high heat. While that heats, submerge about one-fourth of the bread sticks into the egg mixture.
After about 30 seconds, making sure they are coated well, remove the bread sticks and transfer them to the skillet. Cook on both sides for about 2 to 3 minutes per side, then transfer them once more to a plate. Repeat with remaining bread sticks until all of your French toast is cooked. Serve with additional maple syrup or fresh fruit. You may also dust them with tapioca starch to create a "powdered sugar" appeal.
FOR LITTLE HANDS: Allow your helper to cut the bread with a kid-friendly knife and whisk together the egg mixture. Your child can also submerge the bread sticks in the egg mixture. Older children can cook the French toast sticks in the skillet while supervised.
Sausage Quiche
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, SOY FREE
Eggs, for those who tolerate them, are a fantastic source of nutrients. But sometimes it's nice to switch it up a bit and not serve them out of a skillet every time. This quiche recipe is one I've regularly made for my family for dinner, and they adore it! The savory garlic and onion pack this quiche with aromatics and the sausage helps give it that hearty, stick-to-your-ribs goodness for lots of energy to start the day!
MAKES: 6 SERVINGS
FOR THE CRUST
1 cup (128 g) cassava flour
¼ cup (60 g) palm shortening, melted
2 tbsp (30 ml) dairy-free milk like flax, coconut or almond (use more if needed)
Pinch sea salt
1 pastured egg
FOR THE FILLING
6 ounces (168 g) pasture raised breakfast sausage, cooked
4 eggs
¼ cup (60 ml) dairy-free milk like flax, coconut or almond
¼ tsp garlic powder
¼ tsp onion powder
½ onion diced
½ tsp sea salt
Optional: 2 tbsp (2 g) chopped cilantro
Preheat the oven to 350°F (175°C).
Combine the crust ingredients in a mixing bowl and use your hands to combine them well. Press the crust dough into the center and up the sides of a greased pie tin. If you prefer a thicker crust you can slightly increase the cassava flour and fat to create more dough. Slide the pie tin into the oven and bake for 10 minutes.
While the crust is baking, combine the quiche filling ingredients in another mixing bowl and whisk to combine. Once the crust is finished baking, remove it and pour the egg mixture into the center. Bake for 30 minutes or until the center is baked through. Remove, slice and serve.
FOR LITTLE HANDS: Allow your child to mix the crust ingredients by hand. Many children enjoy the tactile nature of working the dough. Your helper may also help whisk the filling ingredients and pour the mixture into the baked crust.
Cocoa N'Oatmeal
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, EGG FREE, SOY FREE
Oatmeal is such a warm, comforting way to start off chilly mornings. I've made this one by combining my Grain- Nut-Free Granola with dairy-free milk for a hearty and filling allergy-friendly breakfast. It's delicious topped with fresh fruit!
MAKES: 1 SERVING
1 cup (120 g) Grain- Nut-Free Granola
½ cup (120 ml) dairy-free milk (coconut, flax or sun milk)
2 tsp (10 g) organic cocoa powder (or more if desired)
Optional: fresh fruit
Combine granola, dairy-free milk and cocoa powder in a saucepan over low/medium heat. Stir to combine and cook until you have softened the granola and it becomes more of a porridge, around 4 minutes. There will still be a slight crunch left from the pumpkin seeds so if you prefer a creamy or smooth texture, you can blend the warmed cereal in a blender to break it down further.
FOR LITTLE HANDS: Allow your child to help stir the contents in the saucepan while being supervised. They can also help choose fruits for the topping! Cinnamon Maple Plantains
Cinnamon Maple Plantains
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, EGG FREE, SOY FREE
Finding allergy-friendly breakfast foods can be a real challenge sometimes. Now make those foods kid-friendly too, and you've got your hands full. These Cinnamon Maple Plantains are warm and comforting, slightly sweet and made with good fats for your little one. So when eggs are out, plantains are in — and they'll start your munchkin off with all the right stuff.
MAKES: 2 SERVINGS
2 ripe plantains
1–2 tbsp (15–30 g) ghee, avocado, olive or coconut oil
½ tsp ground cinnamon
2 tbsp (30 ml) maple syrup
To peel the plantains, slice off the ends and then make a lengthwise slice through the skin, making it easier to remove. Once the plantains are peeled, slice into 1/8-inch (3-mm) thick discs.
Heat the cooking fat in a large skillet over medium/high heat. Once hot, place the plantain slices in the hot oil and sprinkle evenly with half the cinnamon. Once the underneath side of the slices starts to brown slightly, after around 4 to 5 minutes, carefully turn them over. Sprinkle with the remaining cinnamon and drizzle evenly with the maple syrup. Allow them to continue browning until slightly crispy and then remove from heat and cooking fat. Serve warm.
FOR LITTLE HANDS: Using a kid-safe knife, you can allow your child to help slice the plantains. Silver Dollar Chocolate Chip Pancakes
Silver Dollar Chocolate Chip Pancakes
GRAIN FREE, GLUTEN FREE, DAIRY FREE, NUT FREE, SOY FREE
Growing up, our special treat as kids was to get homemade chocolate chip pancakes on the weekends. Back then, gluten and dairy were of no consequence, so we enjoyed every last bite thoroughly. Fast forward to recent times when I wanted to recreate a childhood favorite of my own for my children, but needed a better way. When I make these, they scramble over the last one and have been known to get pretty competitive in doing so! Make a double batch I say!
MAKES: 2 SERVINGS
2 eggs
¼ cup (24 g) coconut flour
¼ cup (30 g) tapioca starch
1/3 cup (80 ml) coconut milk, flax milk or other dairy-free milk
½ tsp baking soda
1 tbsp (15 g) coconut oil, melted
1 tbsp (15 ml) 100% maple syrup
Pinch sea salt
½ cup soy- and dairy-free chocolate chips (or more to taste)
Extra coconut oil, ghee or preferred fat for cooking
Coconut Whipped Cream
Preheat a griddle or large skillet over medium/high heat with about a tablespoon (15 g) of oil.
Combine all of the pancake ingredients in a bowl except for the chocolate chips and stir, whisk or blend with a stick blender until the batter is smooth. Add in the chocolate chips and stir once more to combine.
Spoon the pancake batter into the hot skillet, spacing the pancakes at least 2 inches (5 cm) apart. Cook the pancakes until they begin to bubble, about 2 to 3 minutes and then flip them to the alternate side for another few minutes. Remove the cooked pancakes from the skillet or griddle and serve them with coconut whipped cream and a few extra chocolate chips if desired.
FOR LITTLE HANDS: Allow your child to help mix the pancake ingredients in a bowl. Older children may also help flip the pancakes on the griddle while supervised.
(Continues...)
Excerpted from The Paleo Kids Cookbook by Jennifer Robins, Jeremy Meek. Copyright © 2016 Jennifer Robins. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Foreword Dr. Tracy Freeman 9
Introduction 10
Tips for Transitioning 12
Good Morning, Sunshine 17
Allergy-Friendly Waffles 18
Egg in a Hole 21
Grain- + Nut-Free Granola 22
Fruit Kabobs with Dairy-Free Dip 25
French Toast Slicks 26
Sausage Quiche 29
Cocoa 'N' Oatmeal 30
Cinnamon Maple Plantains 33
Silver Dollar Chocolate Chip Pancakes 34
Pale-O's Cereal 37
Green Eggs + Ham Roll Ups 38
Main Squeeze 41
Glazed Grain-Free Meatloaf + Crispy Onion Topping 42
Veggie Spaghetti and Meatballs 45
Crispy Sweet Potato Fish Sticks 46
Chicken Nuggets 49
Mini Pizzas 50
Grilled "Cheese" 53
Chicken Zoodle Soup 54
Liver Lovin' Turkey Burger Sliders 57
Meat Pockets 58
Ham + "Cheese" Quesadillas 61
Pizza Pockets 62
Mac 'N' "Cheese" 65
Grain-Free Corn Dog Dippers 66
Teriyaki Meatballs + Daikon Noodles 69
Healing Foods 71
Bone Broth 72
Banana Pudding 75
Cinnamon Applesauce 76
Ginger Chews 79
Dairy-Free Coconut Yogurt 80
Creamy Papaya"sick"les with Electrolytes 83
Flu Season Gummies 84
Snack Attack 87
Ladybug Veggie Bites 88
Great Grape Gummies 91
Lala Truffles 92
Vanilla Wafers 95
Orange Dreamysicle Gummies 96
Graham Crackers 99
"Cheese" Quackers 100
Gummy Worms 103
Animal Crackers 104
Soft Pretzels 107
Monkey Toes (Filled Dates) 108
Critters on a Log + Homemade Sunflower Seed Butter 111
Paleo Piggies 112
Apple Cars + Caramel Dip 115
Sidekicks 117
Sweet Potato Bacon Tots 118
Parsnip Fries 121
Mimi's Little Veggie Trees 122
Give Peas a Chance Fritters 125
Veggie Rice + Gravy 126
BFF Brussels 129
Zucchini Sticks 130
Superhero Smoothies 133
Orange Berry Banshee 134
Crantastic Trio 137
Green Goblin 138
Strawberry Superpower 141
The Great Caped Grape 142
Pineapple Phantom 145
Breads 'N' Such 147
Legit Sandwich Bread 148
Everyday Crackers 151
Mini Muffins 152
Weeknight Paleo Tortillas 155
Sweet Potato Slider Buns 156
Tortilla Chips 159
Pizza Crust 160
Homemade Grain-Free Pasta 163
Crispy Taco Shells 164
Hot Dog Buns 167
Sips 'n' Dips 169
Honey Mustard 170
Ranch Dressing 173
Ketchup 174
Awesome Sauce 177
Easy Pizza Sauce 178
Flax Milk 181
Sunflower Seed Milk 181
Chocolate Non Dairy Milk with Variations 181
Perfectly Pink Lemonade 182
Cheesy Dip 185
Salsa 186
Mayonnaise 189
BBQ Sauce 190
Rockin' Guacamole 193
Dairy-Free Butter 194
Coconut Whipped Cream 197
Hot Chocolate 198
Treats 201
Brownies 202
Pudding Dirt in a Cup 205
S'mores 206
"Peanot" Butter Chocolate Chip Cookies 209
Double Chocolate Layer Cake 210
Brown Sugar Cinnamon Toasted Pastry 213
Any thing-But-Basic Vanilla Cupcakes + Bettercream Frosting 214
Cake Pops 217
Mint Chocolate Chip Ice Cream 218
Strawberry Shortcake Bites 221
Funnel Cakes 222
Lunch Bunch 224
Cavebaby's First Foods 231
Acknowledgments 233
About the Author 235
Index 236