We have been grilling a lot of vegetables this summer! Recently we enjoyed a meal with pan-fried tilapia with a few grilled vegetables and basmati rice.

Ingredients

• 2-3 fillets of tilapia
• 2-3 Portabella mushroom tops
• 1 cup sweet peppers
• 2-3 tomatoes, cut in half
• 1/2 cup seafood fry mix (we used McCormick Golden Dipt)
• 1/2 cup extra virgin olive oil

Pour seafood fry mix in a bowl or a plastic bag. Wash tilapia fillets with water, shake off excess. Coat evenly with the fry mix. Let stand for 5 minutes and remove to a second dish. Pan fry in olive oil on medium heat turning once to brown evenly. Cook until fish is golden brown and flakes easily with a fork.

Lightly brush vegetables with olive oil before grilling. Apply oil to the surface of a grilling pan (we use a mesh grill pan from Williams Sonoma) and place over the grill while it is still cold. Fire up the grill to high and add vegetables to the grill pan when it has stopped smoking. Grill over medium heat until vegetables are cooked, turning a few times for even cooking.

Serve with basmati rice.

If you have a favorite recipe you want to share on our blog, send me a note via our Contact Us form.

©2010 Littlestomaks.com

TwinToddlersMom got creative with leftover grilled steaks from the night before as she cooked up this dish. It turned out to be really good!

Ingredients

• 1-2 grilled steaks cut into thin slices
• 1 medium yellow onion, finely chopped or crushed in a food processor
• 2 cups frozen peas/carrot blend
• 1/2 cup pecan halves
• 2 tbsp extra virgin olive oil
• 1 tbsp tomato paste
• 1 tsp cumin
• salt, pepper to taste
• 1 cup warm water

Saute onions with olive oil in a saucepan over low-medium heat. Add tomato paste, cumin, salt, pepper and mix well. Stir in steak slices and pecan halves. Saute a little more then add frozen vegetables.  Add in warm water. Cover and cook on low heat for 15-20 minutes or until vegetables are soft.

Serve with basmati rice or bulgur pilav.

If you have a favorite recipe you want to share on our blog, send me a note via our Contact Us form.

©2010 Littlestomaks.com

Ingredients

Chicken

• 1 lb skinless, boneless chicken thighs (chicken breast is also an option)
• 1 can coconut milk
• 1-2 yellow squash or zucchini cut into small rounds
• 1 small onion, finely chopped or crushed in a food processor
• 3-4 medium sized potatoes, peeled and cut into small cubes
• 1 tbsp finely chopped cilantro or parsley
• 2-3 tbsp extra virgin olive oil
• Salt and pepper to taste

Rice

• 1 box Near East Sesame Ginger Rice Pilaf
• 1 tbsp extra virgin olive oil
• 1 and 1/2  cup water

Broccoli

• 1 small bag of cut broccoli
• 2 tbsp extra virgin olive oil
• 1-2 cloves crushed garlic
• 1 tbsp white wine vinegar

Method

Wash chicken pieces and cut into small cubes. Saute onions in olive oil in a non-stick saucepan over low-medium heat until soft. Add chicken and saute more until chicken pieces turn light brown. Add squash, potatoes, salt, pepper and mix well. Add coconut milk to the mixture. Reduce heat and cook covered until chicken and potatoes are fully cooked. Remove from heat, sprinkle cilantro or parsley and cover it until ready to serve.

Cook sesame ginger rice pilaf according to the instructions on the box. Typically it involves first adding olive oil to water and bringing it to a boil. Then add the spice mix and add the rice pilaf. Reduce heat and cook covered until rice is fully cooked, about 20 -3 0 minutes.

Steam broccoli in a steamer until soft but not overcooked. Prepare a sauce by mixing olive oil, crushed garlic and white wine vinegar. Add sauce to taste just before serving.

©2010 Littlestomaks.com

Ingredients

• 1 lb boneless, skinless chicken thighs
• 1 onion, finely chopped or crushed in a food processor
• 1/2 cup pecan halves
• 1 8 oz box of baby bella mushrooms, washed and cut into small pieces
• 3-4 mini sweet peppers (red, yellow, green)
• 1/4 cup extra virgin olive oil
• 2 tbsp low sodium soy sauce
• 2 tbsp finely chopped cilantro

Method

Wash and cut chicken thighs into small bite sized cubes. Heat olive oil in a large stir fry wok or a saute pan. Saute onions for about 1-2 minutes. Add chicken – the heat should be high at this point so that the chicken sizzles when added. Stir fry until light brown and edges begin to get a little dark. Add mushrooms and peppers in a different area of the saucepan if it is big enough. If not, then stir fry separately. Add to chicken and mix well. Stir in pecans and stir fry for another minute or so. Add soy sauce. Garnish with cilantro. Serve immediately over basmati rice.

©2010 Littlestomaks.com

Greetings! It is Friday again, which means it is time for our weekly Five for Fridays where I usually highlight interesting food and nutrition articles of the week. But this week I want to highlight 5 interesting comments from readers of this blog which they wrote last year on different articles. Your comments inspire me and add so much value to my articles that it would be a shame to keep them buried in the archives! Plus, this is a good way to recognize those who take the time to leave a thoughtful comment. Many of them have blogs of their own, which I highly recommend you to visit via the links in each of the titles below.

I will be highlighting more comments in future posts; for now, enjoy these 5 insightful comments. If I did not pick your comment, just hang in there and look out for another post in future. And of course, feel free to share your opinions in a comment!

In response to my review of popular toddler multivitamins,  Tommy’s Mommy recommended paying attention to the recommended dosage

What a good guide to vitamins! My 11-yr-old has been taking Centrum Kids for years because he is my picky eater. I just tried it with my toddler because he has had a bad cold and hasn’t been eating like his normal self the last few days. A couple of observations…

I think you’ve addressed this, but parents need to make sure they check the dosage of vitamins. I cut one Centrum in half for my toddler as per instructions. Secondly, he loved the sweet, tasty vitamin so much he cried when I didn’t give him another. I don’t think I’ll give him any more when he’s eating well again.

Jenna of KidAppeal shared her enthusiasm for leeks and offered these interesting tips when she read my recipe for leeks with olive oil

I love leeks! thx for sharing this recipe. i tell the boys they are “ginormous” onions. eating super huge food is fun for kids. if your recipe doesn’t use all all your leeks, wash them, slice them and put in a zip lock back and store in freezer. take out a handful when you need them to saute and flavor sauces, soups, etc.

members of the onion family are also anti-bacterial by making the body inhospitable to bad bacteria that causes illness. eat onions/leeks to stay free from illness.

TTD-you could make a larger recipe and freeze half for a quick supper that only requires re-heating the next week!

When a reader asked about healthy superfoods for a 12 month old, registered dietitian Milton Stokes offered these additional details to his expert article about retooling your toddler’s diet effortlessly

Nothing beats breastfeeding. So good for you and your baby! Weaning may take place during the 6 – 12 month range.

For the one-year mark, it’s time for solids. At this point your child should eat during normal meal times and eat with the family where the family eats. Texture should be soft, chopped and/or easily gummed depending upon dentition. Avoid making separate, special meals just for your child. Some variation of the family’s meal is preferred. In other words, don’t create a routine of being a short-order cook.

An introduction of up to 20 times may seem excessive, but it’s not. As I said before, what a parent eats–how she models food consumption–is far superior to anything else. I discourage emphasizing certain foods as “good” or “bad,” or using food for any purpose other than nourishment. (For example, refrain from rewarding with food.)

Now, to actually answer your question: nothing is more “super” than fruits and veggies and whole grains. You may need to present them differently and call them different names. Instead of apples, call them “apple smiles” or “smiley fruit.” Or you could cook the apple in the microwave and fill the center with oats, a little brown sugar, and a sprinkle of cinnamon. Call it the “apple cave.” Additionally, you can slice bananas and call them “wheels” or “flying saucers.” Another common one is “trees” for broccoli. (Cook and/or chop tough foods to prevent choking.)

Do you have a garden. Let your daughter help you. “Help” may mean play in the dirt, but at least it’s some exposure. Little by little her diet will change/improve. Just note: her stomach only holds a tiny bit of food compared to an adult’s, so you don’t have to worry if she only eats a couple cooked carrot sticks.

Kayris offered this simple recipe for a greek-style salad with quinoa when she read my review article quinoa – the unrecognized superfood

We love quinoa, and it IS so eay to prepare.

My favorite way to make it is in this Greek-style salad:
One cup quinoa, cooked as directed (or you can sub any other grain, I have made this with bulgur and also with couscous)
1 cucumber, chopped (peel it if you like)
1 large tomato, chopped
1 can chickpeas, rinsed and drained
Italian or Greek salad dressing until saturated (I usually use homemade Italian dressing)

Alina shared her success with herb tea instead of sugary drinks in response to shaking off a sweet addiction

I introduced herbal teas to my daughter who is now 16 months old. I wanted to offer her something different than just water and milk. And I didn’t want to go with juice which is so sweet, even when diluted. So I have offered her some basic, caffeine-free herbal teas such as chamomile. You can add ice as a refreshing cool drink or serve warm or at room temperature.

Like any new foods, I had to offer it to her many many times before she actually drank it. I think that’s where some parents go wrong with juice — it’s sweet so the child will drink it right away. But I have found my toddlers will eat non-sweet foods (or drinks), it just may take longer for them to like the taste. Also it really helps when they can see you drinking the same thing. And with tea, there is the fun part of preparing the tea…. adding the tea bag, waiting for it to steep, adding some ice, etc!

To any parents who would like to try offering tea in a sippy cup, make sure to read the label carefully because some herbal teas do contain caffeine or other “odd” ingredients.

Enjoy and let me know what is on your mind.

Photo Source: Just chaos on Flickr via everystockphoto

©2010 Littlestomaks.com

Last week we got a fresh stock of Turkish groceries from tulumba.com, a specialty online store for products from Turkey. One of our favorites is bulgur, which is essentially like cracked wheat except that it is parboiled before use. It is  a low glycemic index, high fiber, protein-rich grain of much higher nutritious value than rice or couscous. We like to substitute it for rice as a side dish with our main meal.

Ingredients

Bulgur

• 1 cup bulgur
• 1 small onion, finely chopped or crushed in a food processor
• 2 medium tomatoes, finely chopped or crushed
• 1 tbsp extra virgin olive oil
• 1 – 2 cups warm water

Tilapia

• 2 medium tilapia fillet, cut into halves
• 1 cup plain bread crumbs
• 1/4 cup extra virgin olive oil

Salad

• Salad greens, strawberries, blueberries, cucumbers, green onions
• Walnuts
• 2 tbsp lemon juice
• 2 tbsp extra virgin olive oil

Method

Saute onions with tomatoes in olive oil in a small saucepan over low-medium heat until soft. Add bulgur, mix well and add enough warm water to cover the bulgur inside the pan and bring to a boil. Lower heat, cover and cook for about 5-10 minutes. When completely cooked, bulgur should be soft and fluffy.

Cover tilapia fillets with bread crumbs and pan fry in remaining olive oil until crispy brown on the outside and soft inside.

Make a salad with greens, strawberries, blueberries, cucumbers and green onions. Add walnuts. Our regular dressing is a mix of freshly squeezed lemon juice and olive oil.

Serve with steamed asparagus.

©2010 Littlestomaks.com

Ingredients

• 1 eggplant cut lengthwise into thin, small slices
• 1/4 lb lean ground beef
• 1 medium yellow onion, chopped finely or crushed in a food processor
• 3 medium tomato, finely chopped or crushed
• 1/2 cup extra virgin olive oil
• 1/2 cup chopped cilantro (or parsley)
• 1 tbsp tomato paste
• pinch of salt, black pepper, oregano, dry mint, cumin

Method

Saute onions in about 2 tbsp olive oil over medium heat. Add beef and spices, mix well and saute until it turns light brown. Add crushed tomatoes, tomato paste and mix well. Set aside.

Pan fry eggplant slices in olive oil until they turns soft. Spread the beef mixture on top of the eggplant slices in a thin layer. Cover and cook on low heat another 20-25 minutes or until fully cooked.  Garnish with chopped cilantro.

©2010 Littlestomaks.com

Ever since we discovered quinoa a while back, we have been trying to make different recipes with it. This one is another very quick and simple recipe you can make easily. It tasted great and provided a good way to get some veggies in front of our twins.

Ingredients

1. 1 cup organic quinoa (we used the 365 brand from Whole Foods)
2. 1 cup cauliflower florets
3. 1 cup carrots, chopped
4. 1 tbsp finely chopped green onions
5. 2 – 3 tbsp chopped fresh cilantro (or parsley)
6. 2 tbsp white wine vinegar
7. 1 tbsp extra virgin olive oil
8. salt, pepper and soy sauce to taste
9. 2 cups water

Method

Rinse quinoa well. Add quinoa, cauliflower, carrots and water in a saucepan, cover and bring to a boil. Season with soy sauce, cover and reduce heat to low. Simmer about 15 minutes or until all liquid is absorbed and quinoa is opened up. When cooked, the quinoa grain appears soft and translucent. The germ ring is visible along the outside edge of the grain as seen in the picture above. Slowly fold in cilantro, green onions, vinegar and olive oil. Serve immediately.

©2010 Littlestomaks.com

This is a simple variation of our recipe Chicken with Pasta and Vegetables. It hardly takes any time to prepare and we save it for those hectic days when we have to quickly put something together for dinner. Our kids love spaghetti and we just add the mushroom and spinach to it to make a quick meal.

Ingredients

1. 1 lb box spaghetti (we used Ronzoni brand)
2. 1 9 oz bag of baby spinach, washed well
3. 1 8 oz box of baby bella mushrooms, washed and cut in quarters
4. 1 medium onion, finely chopped or crushed in a food processor
5. 4 tbsp extra virgin olive oil
6. Salt and pepper to taste

Method

Cook pasta according to the instructions on the box, drain and set aside. In a large saucepan, lightly heat about 2 tbsp of olive oil, saute onions until light brown. Add mushrooms, salt and pepper, mix well and saute some more. Add spinach and cook covered for 2-3 minutes until spinach is soft but not overcooked. Set it aside.

Lightly heat the remaining olive oil in the same pan. Add pasta and toss over a few times so it is uniformly coated with olive oil. Add the mushroom and spinach mix on top and serve immediately.

©2010 Littlestomaks.com

Here is another recipe by Rebecca Subbiah. She is a registered dietitian, freelance writer and a personal trainer. Follow her on Twitter @rebeccasubbiah and check out her very cute Chow and Chatter blog. She also runs Dietitian for Hire, a consulting company located in Winston Salem North Carolina offering Freelance Writing, Nutritional Counseling, Speaking Engagements and more.

Ingredients

1. Salmon fillets, I used Wild Alaskan.
2. 3 cloves of garlic
3. 1/2 a bunch of fresh cilantro
4. salt and pepper
5. olive oil
6. lime juice to taste

Method

1. blend the cilantro, salt and pepper, olive oil, lime juice and garlic together.
2. spread over the salmon and pan fry with a lid on it about 5 minutes on each side
3. then when cooked add more of the glaze

©2009 Littlestomaks.com

We are vacationing in Disney World this week with our twins! Hope you all are having a great week so far. Here are 5 of our most popular toddler-friendly simple recipes from the archives. Try them out and let us know what you think. And of course, if you have a recipe of your own you would like to share with us, please do not hesitate to drop a comment.

1. Chicken with Quinoa
2. Ground Beef with Zucchini
3. Red Kidney Beans with Olive Oil
4. Protein Smoothie
5. Leeks with Olive Oil

Photo Source: gadjoboy on Flickr via everystockphoto
©2009 Littlestomaks.com

Ingredients

1. 1 box (16 oz.) bow tie pasta (we used Ronzoni brand)
2. 2 medium sized zucchini, peeled and cubed
3. 4-5 baby carrots, cut into bite size pieces
4. 1 small onion, finely chopped or crushed in a food processor
5. 1/4 cup extra virgin olive oil
6. Salt and pepper to taste

Method

Cook pasta according to instructions on the box. We like to add a little salt and olive oil to the boiling water just before adding pasta. Do not overcook; the best way to judge if the pasta is cooked is to taste it.  Drain into a colander and shake well to remove all excess water. Set aside.

Heat  olive oil over medium heat in a skillet. Add zucchini and carrots and saute for 4-5 minutes. Add cooked pasta and mix well to cover the pasta evenly with olive oil and vegetables. Cover and cook at low heat for another 4-5 minutes. Serve immediately.

©2009 Littlestomaks.com

Ingredients

1. 3-4 medium sized Tilapia or Flounder fillets
2. 1 box (16 oz.) rotini or penne pasta (we used Ronzoni brand)
3. 1 jar (24 oz.) Bertolli 5 cheese pasta sauce (or your favorite tomato sauce)
4. 1 bag (9 oz.) baby spinach, washed
5. 1 small onion, finely chopped or crushed in a food processor
6. 1/2 cup extra virgin olive oil

Method

Wash the fish fillets and pat dry with a paper towel. Heat 1/4 cup olive oil in a medium-sized non-stick saucepan. Pan-fry fish fillets over low-medium heat until fully cooked. Set aside.

Cook pasta according to instructions on the box. We like to add a little salt and olive oil to the boiling water just before adding pasta. The best way to judge if the pasta is cooked is to taste it – I do not like mine to be too soft and overcooked! Once cooked, drain into a colander and shake well to remove all excess water. Set aside.

Heat the remaining 1/4 cup olive oil in a large saucepan. Add onions and saute for 2-3 minutes stirring frequently. Add spinach, mix well and cook covered for about 5 minutes at low heat. The spinach should soften but not overcook, so adjust the heat and time accordingly. Create room for fish fillets in the center of the saucepan. Add the cooked fish fillets to the center and cover it with the spinach. Add cooked pasta around the fish fillets and top it with the pasta sauce. Spread the pasta sauce uniformly over pasta and the fish fillets with a wooden spoon. Cook at low heat until sauce is warm.

Serve immediately with a side dish of cubed cantaloupe.

©2009 Littlestomaks.com

Ingredients

1. 2 medium sized fennel bulbs
2. 1/2 cup basmati rice
3. 5-6 baby carrots cut into bite sized pieces
4. 1/2  cup extra virgin olive oil
5. 2 cups warm water
6. 1 tsp sugar
7. Salt and pepper to taste

Method

Wash fennel bulbs thoroughly and chop into small pieces. You can include portions of the green stems cutting them into small round pieces. Add olive oil to a shallow saucepan on medium heat. Add the chopped fennel and saute lightly for around 5 minutes. Add rice and carrots and mix gently. Add warm water, sugar, salt and pepper. Reduce the heat to low and cook covered for about 25-30 minutes or until water is absorbed and rice is cooked. Add more warm water if all water is absorbed before rice is fully cooked.

About Fennel

Source: Wikipedia

Fennel is a popular herb with a strong anise-like smell and flavor. It is one of the main components of absinthe, an alcoholic drink of historical significance! Used as a vegetable for its swollen white onion-like base, Florence Fennel has a milder anise like flavor but it is more aromatic and sweeter. Raw fennel bulb is very nutritious with a lot of fiber, B and C vitamins, and minerals such as calcium, phosphorus, iron and potassium. Dried fennel seeds are used as a spice in many Indian and Middle Eastern recipes. Its medicinal value comes from anethole, a substance that acts as an antimicrobial and a plant-based estrogen. Fennel is also believed to provide comfort for digestive problems like gas. Learn more about Fennel on Wikipedia.

©2009 Littlestomaks.com

8 toddler servings, 4 adult servings

Ingredients

1. 1 lb cooked shrimp, frozen
2. 1 medium sized onion, finely chopped
3. 1 medium sized tomato, finely chopped or crushed in a food processor
4. 4 oz baby bella mushrooms, chopped
5. 2 mini peppers, chopped
6. 1/4 cup cilantro, finely chopped
7. 1 clove garlic, crushed
8. 2 tbsp extra virgin olive oil
9. 1/4 cup water
10. salt, pepper to taste

Method

Thaw frozen shrimp by soaking in cold water for about 15 minutes. Drain water and let the shrimp stand for 5-10 minutes. Saute onions and garlic in olive oil over medium heat. Add peppers, mushrooms, crushed tomatoes, mix well and saute for another 5 minutes. Add shrimps and water and cook on low heat until shrimp is fully cooked, about 15 minutes. Remove from heat, add cilantro and let it stand covered for another 5 minutes. Serve with pasta or basmati rice.

Note: watch out for allergy to shrimps and other shellfish. Reactions to crustacean shellfish such as shrimps tend to be particularly severe. You can substitute shrimps with your favorite white fish or even chicken. Also check out a simple recipe for a fish stew.