Cobi's Recommended Recipes

Just for Kids!

The following recipes are taken from “Winning the Food Fight” by Joey Shulman


Sweet Potato French Fries (Serves 4-6)

Ingredients

  • 6 medium size sweet potatoes (yams)
  • ¼ cup extra virgin olive oil
  • 2 tsp of seasoning salt
  • Pepper to taste

Instructions

  1. Peel and cut sweet potatoes into ½ inch strips.
  2. With a pastry brush, coat with the olive oil.
  3. Spread the fries evenly on a baking sheet and sprinkle with seasoning salt.
  4. Pre-heat oven to 400 degrees F and bake for 45 minutes turning every 10 minutes.
  5. Put on medium broil for final 5 minutes for added crispness.

Healthy Snack Ideas

  • "Raw" nuts and seeds
  • Baked nachos or GF chips dipped into salsa or hummus
  • Apple slices with natural nut butter
  • Protein shake (Vegan protein powder is best)
  • Raw veggies with hummus or salsa
  • Sliced "nitrate-free" turkey or tuna & rice crackers
  • Hardboiled egg whites & GF steel cut oats
  • Fresh berries with raw nuts
  • Raw energy balls
  • Plain yogurt (if tolerable) with fruit
  • Naturally sweetened applesauce
  • Coconut Bars
  • Healthy GF granola bar
  • Organic dried fruit
  • Naturally sweetened dark chocolate squares (1 square)
  • Homemade power bars
  • Fruit smoothie
  • Ants on a log (banana or celery cut in half lengthwise with almond butter and organic raisins on top)
  • Banana roll up (Brown rice or Grain Less Wrap or with almond butter and sliced banana rolled up and cut into pieces)
  • Raw veggies and dip (hummus, black bean dip, salsa)
  • Plain yogurt (if tolerable-substitute coconut yogurt if not) parfait layered with GF granola and sliced berries
  • Raw nuts and seeds sweetened with organic dried fruit
  • Brown rice chips with hummus
  • Healthiest Banana Bread Ever
  • Sweet Potato fries
  • Frozen grapes
  • Apple butter on a brown rice cake
  • Pumpkin Spice It Up Cookies

Chicken Nuggets

With broccoli or spinach or sweet potato or beet (Serves 4)

Ingredients

  • 1 cup gluten free bread crumbs
  • ½ cup flaxseed meal
  • 1 tbsp grated parmesan
  • ½ tsp paprika
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 1 cup broccoli or spinach or sweet potato or beet puree
  • 1 large egg, lightly beaten
  • 1 pound boneless, skinless chicken breast or chicken tenders, rinsed, dried, and cut into small chunks
  • ½ tsp salt
  • Non-stick cooking spray
  • 1 tbsp olive oil

Instructions

  1. In a bowl, combine the breadcrumbs, flaxseed meal, parmesan, paprika, garlic, and onion powder on the paper or foil, and mix well with your fingers.
  2. In a shallow bowl, mix the vegetable puree and egg with a fork and set the bowl next to the breadcrumb mixture.
  3. Sprinkle the chicken chunks with salt. Dip the chunks into the egg mixture and then toss them in the breadcrumbs until completely coated.
  4. Coat a large non-stick skillet with cooking spray and set over medium-high heat. When the skillet is hot, add the oil. Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes. Then turn and cook until chicken is cooked through, golden brown and crisp all over, 4 to 5 minutes longer. (Cut into pieces to check that its cooked through.) Serve warm.

Aloha Chicken Kebabs

With sweet potato and pineapple (Serves 4)

Ingredients

  • 1 cup gluten free bread crumbs
  • ¼ cup flaxseed meal
  • ½ cup sweet potato puree
  • ¼ cup pineapple puree
  • 1 tbsp Bragg's or wheat free Tamari soy sauce
  • 1 large egg white, lightly beaten
  • ¼ cup shredded unsweetened coconut
  • 1 pound boneless, skinless chicken breast or chicken tenders, rinsed, dried, and cut into “fingers”
  • ¼ tsp salt
  • 2 tbsp brown rice or quinoa flour
  • Non-stick cooking spray
  • 1 tbsp olive oil
  • 10 to 12 wooden skewers

Instructions

  1. In a bowl, mix the breadcrumbs with the flaxseed meal. Set aside.
  2. In a second wide, shallow bowl, combine the sweet potato and pineapple purees, soy sauce, egg white, and coconut, and mix with a fork; set next to the breadcrumbs.
  3. Thread the chicken fingers lengthwise onto skewers, using one skewer per chicken finger. Sprinkle both sides of the chicken skewers with salt and then with flour. Dip the chicken into the egg white mixture and then roll it in the breadcrumbs until completely coated.
  4. Coat a large non-stick skillet with cooking spray and set it on medium-high heat. When the pan is hot, add oil.
  5. Add the chicken in a single layer and brown 3 to 4 minutes on one side, until the breadcrumb coating is crisp and golden. (turn down the heat if the coating browns too quickly-coconut burns easily.) Turn the skewers and cook 4 to 5 minutes longer, until the chicken is cooked through and browned all over.

Pita Pizzas

With spinach (Makes 8 Mini Pizzas)

Ingredients

  • 8 (4 inch) whole wheat pita pockets or gluten free mini pizza shells
  • ½ cup spinach puree
  • 2 cups bottled tomato sauce
  • 2 cups thinly slices part skim mozzarella

Instructions

  1. Preheat oven to 400 degrees F.
  2. Spread spinach puree on each pita so that the spinach comes to within ½ inch of the edge. Spread the sauce over the spinach; it should cover the spinach and come to within ¼ inch of the edge of the pita. Now lay the cheese over the sauce, covering anyplace where the green comes through.
  3. Place pizzas on a foil lined baking sheet and bake until the cheese melts and begins to brown, 5 to 10 minutes. Let the pizzas cool 5 minutes before serving so the cheese cools and doesn’t pull off (and the spinach stays completely invisible).

Burgers

With cauliflower or carrot (Makes 8 Little Burgers, Serves 4)

Ingredients

  • ½ pound lean ground turkey or sirloin
  • ½ cup gluten free breadcrumbs
  • ½ cup cauliflower or carrot puree
  • ¼ cup almond or coconut milk
  • 2 tbsp Bragg's or wheat free Tamara soy sauce
  • 2 cloves garlic, chopped
  • 1/8 tsp. pepper
  • Non-stick cooking spray
  • 1 tbsp olive oil
  • 8 small whole grain or gluten free buns, for serving

Instructions

  1. Preheat oven to 400 degrees F.
  2. In a large bowl, stir together the meat, breadcrumbs, vegetable puree, milk, soy sauce, garlic, and pepper with a wooden spoon; the mixture will be moist. Form it into 8 small patties and place them on a sheet of waxed paper or aluminum foil.
  3. Coat a large non-stick oven proof skillet with cooking spray and set it over medium-high heat. When the skillet is hot, add the oil. Add the burgers and cook until nicely browned on one side, 4 to5 minutes. Turn the burgers, then slide the skillet into the oven and bake for 4 to 5 minutes longer, until the burgers are no longer pink in the center. Serve each on a slit roll.

Quesadillas

with butternut squash (Serves 4)

Ingredients

  • Non-stick cooking spray
  • 1 tbsp olive oil
  • ½ pound chicken cutlets or boneless chicken breasts, rinsed and dried
  • ½ tsp salt
  • 1/8 tsp pepper
  • 1/8 tsp chilli powder, or to taste
  • ½ cup canned navy beans, drained and rinsed
  • ½ cup reduced fat sour cream or plain Greek yogurt
  • ½ cup butternut squash puree
  • ½ cup shredded reduced fat cheddar cheese
  • 4 (8 inch) whole wheat tortillas or brown rice wraps
  • ½ cup bottled salsa

Instructions

  1. Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray.
  2. Coat a large non-stick skillet with cooking spray and set it over medium-high heat. When the pan is hot, add the oil. Sprinkle the chicken with salt, pepper, and chilli powder, add it to the pan, and cook until no longer pink in the center, 4 to 5 minutes per side, reduce heat to low, cover, and cook 9 to 10 minutes longer. Cut the chicken into thin slices, or puree it if necessary.
  3. In a small bowl or mini chopper, mash the beans with the sour cream or yogurt. In another bowl, stir together the butternut squash puree and the cheese.
  4. Spread the bean mixture over two of the tortillas, then arrange the chicken slices or spread the pureed chicken on top.
  5. Spread the cheese mixture over the other two tortillas and press one of each together to form sandwiches. Place on the baking sheet and bake until the tortillas are crisp, 5 to 6 minutes. Cut into wedges and serve with salsa.

Tortilla “Cigars”

with yellow squash and carrot (Serves 6)

Ingredients

  • 1 cup sautéed or roasted chicken or turkey, cubed or pureed
  • ½ cup shredded reduced fat cheddar or American cheese
  • ½ cup yellow squash puree
  • ½ cup carrot puree
  • 4 ounces reduced fat or non-fat cream cheese or plain Greek yogurt
  • ¼ tsp garlic powder
  • ¼ tsp salt
  • 6 large(burrito size) whole wheat tortillas or brown rice wraps

Instructions

  1. Preheat oven to 350 degrees F. Line baking sheets with aluminum foil or parchment paper.
  2. In a large bowl, stir together the chicken or turkey, cheese, squash and carrot purees, cream cheese, garlic powder, and salt.
  3. Cut the tortillas in half. Place one half on the work surface with the straight edge facing you. Spread about 2 tbsp of the filling along that edge from one side to the other. Starting at the edge, roll the tortilla into a cigar shape, completely enclosing the filling. Place seam side down on the baking sheet. Stuff and roll the rest of the tortillas the same way.
  4. Bake until the tortillas begin to brown, 4 to 5 minutes. Let cool slightly before serving.

Raw Energy Balls

Ingredients

  • 1 c raw almonds
  • 1 c medjool dates (pitted)
  • 1 c raisins
  • 1/4 tsp cinnamon
  • 1/4 tsp cardamon
  • 1/4 c almond butter
  • 1 c unsweetened coconut (shredded)

Instructions

  1. In a food processor fitted with the ā€œsā€ blade grind the almonds until finely ground. Add the dates, raisins and spices. Grind to a fine meal.
  2. Add the almond butter, process again until thoroughly mixed.
  3. Form into ball and roll in shredded coconut.
  4. Store in a sealed container on the counter for up to 3 days, or refrigerate for up to a week.

Coconut Bars

Ingredients

  • 1/2 c almond butter
  • 1/4 tsp vanilla liquid stevia
  • 1/4 c applesauce
  • 1/4 c coconut oil (melted)
  • 1 1/2 tbsp ground flax seed
  • 1/4 tsp salt
  • 1/4 c Xylitol
  • 1/2 tsp baking soda
  • 1/2 tsp xanthan gum
  • 1/4 c carob chips
  • 1 c coconut (shredded)
  • 2 tbsp coconut flour
  • 1 c quinoa flakes

Instructions

  1. Mix the first 5 ingredients together in a large bowl.
  2. Add the remaining ingredients and mix together.
  3. Grease a square baking pan with coconut oil and add the mixture.
  4. Bake at 350 for 15 minutes.

Homemade Power Bars

Ingredients

  • 1 c dried apricots (finely chopped)
  • 2 tbsp sesame seeds
  • 4 tbsp sunflower seeds
  • 4 tbsp pumpkin seeds
  • 2 tbsp almond slivers
  • 2 tbsp ground flax seed
  • 4 tbsp coconut
  • 1 tsp cinnamon
  • 1/2 c organic butter
  • 3/4 c maple syrup
  • 3/4 tsp salt
  • 1 tsp lemon zest
  • 1 1/2 tbsp organic molasses
  • 2 tsp vanilla
  • 3 c quick cooking GF oatmeal

Instructions

  1. Heat oven to 350 F. In a large bowl, combine the first 9 ingredients (dry ingredients) and then set aside.
  2. In a large heavy saucepan, heat the butter and stir in the remaining ingredients (wet ingredients) and bring to a boil over medium heat, stirring frequently. Remove from heat and stir in the dry oat mixture. Mix well. Turn into a 13x9inch baking pan: press mixture to form an even layer. Bake for 20 minutes. Cut into bars while still warm. Then allow to cool. Keep refrigerated.

Grain Less Wrap

Ingredients

  • 3 tbsp ground flaxseed
  • 1/4 tsp baking powder
  • 1 pn sea salt
  • 1 tbsp coconut oil (melted)
  • 3 tbsp water
  • 1 egg

Instructions

  1. Mix all the dry ingredients together and set aside.
  2. Mix all the wet ingredients together and pour into the dry ingredients.
  3. Melt a drop of coconut oil in a frying pan, until just melted.
  4. Remove pan from heat. Pour in the batter and very gently work into the shape of a pancake with even distribution.
  5. Once done, place pan back on the stove and cook over low heat until you see the batter start to rise and get crisp along the edges.
  6. Gently turn and cook until done.

Healthiest Banana Bread Ever

Ingredients

  • 1 c gluten free flour (i.e. brown rice, quinoa,)
  • 1/2 c coconut flour
  • 1 1/4 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 2 egg whites (slightly beaten)
  • 1 c banana (mashed)
  • 1/2 c agave nectar
  • 1/4 c coconut oil
  • 1/2 c walnuts (crushed)
  • 1/2 c unsweetened coconut (shredded)
  • 2 tbsp ground flax

Instructions

  1. Coat an 8x4x2 loaf pan with non stick healthy cooking spray or coconut oil and set aside.
  2. Mash bananas and setaside.
  3. In a medium bowl combine flours, baking powder, baking soda, cinnamon and sea salt. Set aside.
  4. In a large bowl combine egg whites , banana, agave nectar, and oil.

Pumpkin Spice It Up Cookies

Ingredients

  • 2 c almond flour
  • 1/2 c coconut flour
  • 1 c walnuts (chopped)
  • 1/2 c coconut (shredded)
  • 2 tbsp Xylitol
  • 2 tsp cinnamon
  • 1 tsp allspice
  • 1 tsp ginger
  • 1 tsp nutmeg
  • 1 tsp baking soda
  • 1 c organic canned pumpkin
  • 1/2 c unsweetened almond milk
  • 3 eggs (gently beaten)
  • 1 tbsp lemon zest

Instructions

  1. Preheat oven to 375 degrees.
  2. Line a baking sheet with parchment paper.
  3. Mix the coconut flour, walnuts, coconut, sweetener, cinnamon, allspice, ginger, nutmeg and baking soda in a bowl and set aside.
  4. In another bowl, use a whisk to blend the almond milk, oil, eggs, and lemon zest. Add the wet mixture to the dry mixture and fold in until mixed. If the dough is too stiff, add a few splashes of the almond milk. The dough should not be stiff but easy to fold.
  5. Use a spoon to drop the mix onto the prepared cookie sheet. Make sure the cookies are flat. Bake for 20-30 minutes. The edges of the cookies should be starting to darken when they are done.
  6. Do the toothpick test to make sure they are done. Let cool on cookie sheet then gently remove and place on a rack to continue cooling.