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Subject: Dr. Jorgenson shares her tips on raising kids to be healthy eaters, Part 2 of 2

By Robyn Openshaw, MSW | Sep 30, 2013

These are recipes Dr. Jorgenson shared, from the last blog post. Enjoy! Thank you, Michelle!

Peanut Miso Sauce

peanut miso sauce2/3 C water

2/3 C peanut butter

3T miso

1/4 C lime juice

2 T nama shoyu or Bragg’s

2 T olive oil

1 T garlic, minced

1 T ginger, grated

 

Blend all together and serve as a sauce

asian nut sauceAsian Nut Sauce

1 C almonds (soaked if you have the time) – or- 3/4 C almond butter

3 cloves garlic, minced

1/2 C olive oil

1/2 C tamari or regular soy sauce

1/3 – 1/2 C agave

1 T chili garlic sauce (optional if want some spice)

Blend everything together until smooth in a high power blender.  Serve with spring rolls, over top rice, as a dip for veggies, etc.  Will store for 1 week in the fridge.

SIX CAN CHILI

I developed this recipe that may not be perfect from a health standpoint because you are using cans, but from a busy-working-mom standpoint, it couldn’t get more perfect!  You can use leftovers the next day as a topping for baked potatoes.

1 quart canned tomatoes or two cans diced tomatoes

1 can (15 oz) chili beans

1 can (15 oz) garbanzo beans, drained

1 can (15 oz) pinto beans, drained

1 can (15 oz) black beans, drained

1 can (4 oz) chopped green chilies

1 Tb chili powder

Combine all ingredients in crock pot, cook for several hours. Serve with tortilla chips, lettuce, tomatoes and olives on top.

Lentil Soup

1 onion, chopped

1/4 C olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 t oregano

1 bay leaf

1 t basil

1 14.5 oz can crushed tomatoes

2 C dry lentils

8 C water

1/2 C spinach

2 T vinegar

Unrefined salt and freshly ground pepper to taste

Heat oil in large pot and saute all veggies until tender.  Adds spices.  Cook for 2 minutes.  Stir in lentils, water and tomatoes.  Bring to boil and reduce heat and simmer for about an hour (or can put in a crock pot on low and cook 6-8 hours.)  When ready to serve add spinach, vinegar and salt and pepper to taste.  Serves 6.

vegetarian taco soupTaco Soup

2 cups total diced onions, carrots, celery (or whatever you have)

1 can (15 oz.) pinto beans, drained

1 can (15 oz.) black beans, drained

1 can (15 oz.) corn, drained

1 can (15 oz.) Mexican style stewed tomatoes

1 can (15 oz.) diced tomatoes

1 can (4 oz.) diced green chilies

1 can (4 oz.) black olives, sliced

3 cups of vegetable broth (sometimes I add more if I want it to be more “soupy” than “stewy” )

1 T chili powder

1 t cumin

1 t salt

1 t garlic powder

Add all of the ingredients in a slow cooker and cook on low for 6 to 8 hours or simmer over low heat for 1 hour in a pot on the stove.  Serve with corn chips, cilantro, dressing, etc.

Posted in: Nutrition, Parenting, Reader Letters, Recipes, Whole Food

2 thoughts on “Subject: Dr. Jorgenson shares her tips on raising kids to be healthy eaters, Part 2 of 2”

Leave a Comment
  1. Nidhi says:

    I love this recipe it is good for health and for busy working style it is perfect and i would like to share green smoothie recipes which i have come across 3 days back just have a look at it http://greendrinkers.com/

  2. M. says:

    Thank you for sharing these recipes! They look delicious. I also enjoyed your advice on Part 1. Robyn, thank you for sharing stories from others who try to eat right, too. It is always encouraging. Thank you!!

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