Looking for some lighter recipes for Father's Day?
Here's some more great recipes from Tracee Yablon Brenner, from www.realfoodmoms.com!
It’s nice to start traditions. Making a family meal for Dad on Father’s Day can be a fun tradition. It can also help children begin to try new foods because helping with the food preparation usually peaks their interest to try what they have prepared!
Strawberry-Peach Smoothie:
Ingredients:
1 cup Peaches, Frozen sliced unsweetened
1 cup, unthawed Strawberries, frozen, unsweetened
1/2 cup(s) 8 oz Greek 0% Yogurt
1 1/2 cup(s) Almond Milk Original, rice milk or organic skim milk (or Soy milk)
2 tbsp ground Flax Seeds (sprouted)
2 teaspoon Honey
Cinnamon sprinkle (Optional)
Whey Protein 1-2 tbsp (Optional)- Brain power, curbs appetite
Directions:
1. Gather all ingredients, place in high speed blender
2. Mix for 1-2 minutes, or desired consistency
3. Divide in three 8 ounce cups
Drink and enjoy!
Cheddar Naked Quiche
Since the kids will be involved in the preparing of the naked quiche the
likelihood of them experimenting with trying new vegetables is great. The veggies
look so vibrant in the quiche. You can also simply make one with onions and
cheese and have them add one of their favorite veggies.
Ingredients
2 tsp Olive Oil
1/2 cup, chopped Onions
1 1/2 cups Cauliflower, asparagus, spinach, tomatoes, broccoli or a combo chopped
1/2 cup shredded cheddar cheese
5 large Eggs
1/2 cup Milk 2%,skim, rice or soy milk
1 tsp Paprika
1/2 tsp Salt, table
¼ tsp pepper to taste
Instructions:
1. Preheat oven to 375 F
2. Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
3. Spread onions evenly throughout casserole dish and put it in the oven while you are
preparing the other ingredients.
4. In a small bowl, beat eggs, salt and milk with a whisk.
5.Take the dish out of the oven using oven mitts.
6.Spread cauliflower and cheese evenly throughout casserole dish.
7. Pour mixture over cauliflower, onions and cheese, Sprinkle with paprika.
8. Bake for 25-30 minutes, until vegetables are cooked and casserole is golden brown.
Refrigerate in a sealed container for 2-3 days.
Flank Steak with Mango Salsa with Vegetable Kabobs
Meat and fruit is a refreshing combination; the sweetness of the fruit complements the tender succulent meat. If possible it’s to your health’s benefit to buy organic grass fed beef. Grass fed beef’s fatty acid composition is lower in overall fat and in saturated fat, providing more omega-3 fatty acids, which is associated with a decreased cancer risk.
Veggie Kabobs are fun for kids to put together and will help them explore tasting new vegetables.
Ingredients
1.5 lbs Flank Steak, (Grass-fed pasture raised preferably)
Marinade:
1/3 cup olive oil
1/4 cup red wine
2 tablespoons Tamari (wheat free soy sauce)
1 clove/ minced garlic
1 tablespoon Gingerroot, minced or cut in slices
2 tablespoons honey
2 Mangos, peeled and diced
1 Roma Tomato, diced
1 Tablespoon lime juice
2 Teaspoons Cilantro chopped (optional)
Directions: Combine all ingredients together and mix gently. Adjust ingredients to your taste. Store covered in fridge until ready to use. Keeps in refrigerator about 3-4 days.
Cooking Directions:
1. Prepare and preheat grill. Remove steak from marinade; discard marinade.
2. Grill for 5–7 minutes on each side, turning once, until the steak reaches desired doneness.
3. Let steak stand, covered with foil, for 10 minutes, then slice very thinly across the grain.
4. Serve with Mango Salsa.
Vegetable Kebobs: 6 servings
1 large red pepper, cut into 1 inch chunks
1 large zucchini
1 cup baby portabello mushrooms, cut a small portion of the bottom of the mushroom off, clean with a damp paper towel so they don’t get mushy.
1 medium Vidalia onions cut into small pieces
6 Kabobs (if using wooden kabobs soak them in water so they don’t burn
Marinade:
¼ cup olive oil
¼ cup balsamic vinegar
1 garlic clove crushed
¼ teaspoon paprika
Black pepper, to taste
Directions: In a large bowl or plastic bag combine the marinade ingredients. Marinate in the refrigerator for 2 to 24 hours.
Cooking Instructions:
1 Pre-heat the Barbeque on medium-hot or the broiler and the broiler pan. If broiling, position the broiler pan 3 to 4 inches from the heating element and spray with a high temperature cooking spray like grapeseed or Expeller pressed sunflower oil.
2. Thread the vegetables and continue to make a pattern on the skewers.
3. Broil or grill for 4-6 minutes, turning the skewers occasionally, until soft and light brown. Serve hot with a whole grain such as brown rice, couscous, quinoa or millet.
*If there are leftover vegetables prepare more vegetable kabobs.
Here's some more great recipes from Tracee Yablon Brenner, from www.realfoodmoms.com!
It’s nice to start traditions. Making a family meal for Dad on Father’s Day can be a fun tradition. It can also help children begin to try new foods because helping with the food preparation usually peaks their interest to try what they have prepared!
Strawberry-Peach Smoothie:
Ingredients:
1 cup Peaches, Frozen sliced unsweetened
1 cup, unthawed Strawberries, frozen, unsweetened
1/2 cup(s) 8 oz Greek 0% Yogurt
1 1/2 cup(s) Almond Milk Original, rice milk or organic skim milk (or Soy milk)
2 tbsp ground Flax Seeds (sprouted)
2 teaspoon Honey
Cinnamon sprinkle (Optional)
Whey Protein 1-2 tbsp (Optional)- Brain power, curbs appetite
Directions:
1. Gather all ingredients, place in high speed blender
2. Mix for 1-2 minutes, or desired consistency
3. Divide in three 8 ounce cups
Drink and enjoy!
Cheddar Naked Quiche
Since the kids will be involved in the preparing of the naked quiche the
likelihood of them experimenting with trying new vegetables is great. The veggies
look so vibrant in the quiche. You can also simply make one with onions and
cheese and have them add one of their favorite veggies.
Ingredients
2 tsp Olive Oil
1/2 cup, chopped Onions
1 1/2 cups Cauliflower, asparagus, spinach, tomatoes, broccoli or a combo chopped
1/2 cup shredded cheddar cheese
5 large Eggs
1/2 cup Milk 2%,skim, rice or soy milk
1 tsp Paprika
1/2 tsp Salt, table
¼ tsp pepper to taste
Instructions:
1. Preheat oven to 375 F
2. Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
3. Spread onions evenly throughout casserole dish and put it in the oven while you are
preparing the other ingredients.
4. In a small bowl, beat eggs, salt and milk with a whisk.
5.Take the dish out of the oven using oven mitts.
6.Spread cauliflower and cheese evenly throughout casserole dish.
7. Pour mixture over cauliflower, onions and cheese, Sprinkle with paprika.
8. Bake for 25-30 minutes, until vegetables are cooked and casserole is golden brown.
Refrigerate in a sealed container for 2-3 days.
Flank Steak with Mango Salsa with Vegetable Kabobs
Meat and fruit is a refreshing combination; the sweetness of the fruit complements the tender succulent meat. If possible it’s to your health’s benefit to buy organic grass fed beef. Grass fed beef’s fatty acid composition is lower in overall fat and in saturated fat, providing more omega-3 fatty acids, which is associated with a decreased cancer risk.
Veggie Kabobs are fun for kids to put together and will help them explore tasting new vegetables.
Ingredients
1.5 lbs Flank Steak, (Grass-fed pasture raised preferably)
Marinade:
1/3 cup olive oil
1/4 cup red wine
2 tablespoons Tamari (wheat free soy sauce)
1 clove/ minced garlic
1 tablespoon Gingerroot, minced or cut in slices
2 tablespoons honey
Directions: Pierce steak with a fork. Place steak in a glass dish with marinade. Cover and marinade for best results at least 2 hours to overnight.
Mango Salsa:
2 Mangos, peeled and diced
1 Roma Tomato, diced
1 Tablespoon lime juice
2 Teaspoons Cilantro chopped (optional)
Directions: Combine all ingredients together and mix gently. Adjust ingredients to your taste. Store covered in fridge until ready to use. Keeps in refrigerator about 3-4 days.
Cooking Directions:
1. Prepare and preheat grill. Remove steak from marinade; discard marinade.
2. Grill for 5–7 minutes on each side, turning once, until the steak reaches desired doneness.
3. Let steak stand, covered with foil, for 10 minutes, then slice very thinly across the grain.
4. Serve with Mango Salsa.
Vegetable Kebobs: 6 servings
1 large red pepper, cut into 1 inch chunks
1 large zucchini
1 cup baby portabello mushrooms, cut a small portion of the bottom of the mushroom off, clean with a damp paper towel so they don’t get mushy.
1 medium Vidalia onions cut into small pieces
6 Kabobs (if using wooden kabobs soak them in water so they don’t burn
Marinade:
¼ cup olive oil
¼ cup balsamic vinegar
1 garlic clove crushed
¼ teaspoon paprika
Black pepper, to taste
Directions: In a large bowl or plastic bag combine the marinade ingredients. Marinate in the refrigerator for 2 to 24 hours.
Cooking Instructions:
1 Pre-heat the Barbeque on medium-hot or the broiler and the broiler pan. If broiling, position the broiler pan 3 to 4 inches from the heating element and spray with a high temperature cooking spray like grapeseed or Expeller pressed sunflower oil.
2. Thread the vegetables and continue to make a pattern on the skewers.
3. Broil or grill for 4-6 minutes, turning the skewers occasionally, until soft and light brown. Serve hot with a whole grain such as brown rice, couscous, quinoa or millet.
*If there are leftover vegetables prepare more vegetable kabobs.
Real Food Mom, Tracee Yablon Brenner (www.realfoodmoms.com). It's nice to start traditions and making a meal for Dad on Father's Day can be a lot of fun for the whole family! It can also help children begin to try new foods because helping with the food preparation usually peaks their interest to try what they have prepared.
Tracee has co-authored two comprehensive and practical guides for family nutrition,Great Expectations: Best Food for Your Baby and Toddler and Simple Food for Busy Families. She provides busy families with practical information, strategies, andhealthy recipes for feeding nutritious, tasty meals and snacks quickly and easily every day.
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