Healthy Family Recipes

Brainy Breakfasts

Get your day to a nutritious start with these healthy family recipes for breakfast.

Dr. Bill’s School-Ade Smoothie (Serves 4-5)

We have been making this Sears family recipe an average of five days a week for the past ten years. It is one of our favorite healthy family recipes. Our whole family enjoys it, as do the families in our pediatric practice. It is one of our top “prescriptions” in the NDD-prevention plan. Ingredients

• 2 cups Greek-style organic yogurt, plain, nonfat
• 2—3 cups organic milk, soy beverage, or pomegranate or vegetable or fruitjuice (e.g., carrot, greens; grapejuice works especially well)
• 1 cup frozen blueberries
• 1 cup mixed frozen fruit (e.g., strawberries, mango, papaya, or
• pineapple)
• 1 banana
• 2 tbsp. ground Flaxseeds
• 4 ounces tofu
• 1 tbsp. cinnamon
• 2 tbsp. non-hydrogenated peanut butter

Optional Add-ins

• 2 servings whey protein powder
• 1-2 servings multivitamin/multimineral chocolate or vanilla flavored powder (See www.AskDrSears.com for the brand we recommend)
• 1/4 cup raisins or dates (for extra sweetness and fiber)
• 2 kiwis (for extra vitamin C)
• 2 tbsp. wheat germ
• 1 cup fresh baby spinach leaves
• 2 tbsp. pomegranate seeds (available in the refrigerated section of
• nutrition stores)

Combine all the ingredients and blend until smooth. Add more liquid to get the desired consistency. Blend again. Serve immediately before the air settles and while the mixture has a bubbly milkshake texture.

Fruity French Toast (Serves 4-6)

This version of one of our healthy family recipes is so yummy that there is no need to add syrup on top! Ingredients

• 6 eggs, beaten
• 1 tbsp. vanilla
• 1/3 cup thawed orange juice or pineapple juice concentrate (from
• the freezer section — do not dilute)
• 1 tbsp. extra virgin olive oil
• About 6 slices of whole wheat bread

Optional Toppings

• Top with cinnamon, berries, whipped cream, or agave nectar, or spread with nut butter.

Mix all the ingredients together except the bread and oil. Heat the oil in a skillet. Soak the bread in the egg mixture and carefully place it in the skillet. Brown on both sides and serve.

Cinnamon-Apple or Blueberry Pancakes (Makes 16 four-inch pancakes)

Adding nutritious foods into these kid-favorite healthy family recipes make it a nutritious start. Ingredients

• 2 cups whole-grain pancake mix
• 1 3/4 cups milk or buttermilk
• 2 eggs
• 1/4 cup honey or fresh apple juice
• 1 tbsp. ground cinnamon (or more, to taste)
• 1/2 cup ground whole-grain fiber (e.g.oat bran, etc.)
• 1/3 cup whipping cream
• 1 cup finely chopped apple (or blueberries)
• 1/4 cup ground flaxseeds

Optional Toppings

• Instead of maple syrup, top with this homemade applesauce. Puree 2—3 apples with one ripe banana and a little cinnamon in a food processor.

Mix the pancake mix, buttermilk, eggs, honey or juice, and cinnamon in a bowl and blend until smooth. Add the fiber grains and whipping cream and blend lightly. Stir in the chopped apple or blueberries and ground flaxseeds.

Yummy Yogurt Parfait (Serves 2-3)

This luscious-looking dish can be served for breakfast, lunch, or dessert. Ingredients

• 1 1/2. cups Greek-style organic yogurt, plain, nonfat
• 1/2 cup granola
• 1/2. cup blueberries
• 1/2 cup strawberries
• 1 tsp. slivered almonds
• 1 tsp. cinnamon

Optional Add-in

• Agave nectar (to sweeten yogurt)

Place 1/2 of the yogurt in two or three cute clear glasses. Sprinkle in half of the granola and one of the fruits. Then add the rest of the yogurt. Place the rest of the granola on top and add the other fruit (place the child’s favorite fruit on top). Add the almonds and sprinkle cinnamon on top.

The Tastiest, Healthiest, Most Awesome Oatmeal (Serves 3-4)

Steel-cut oatmeal is a great addition to healthy family recipes and has more nutrients than regular rolled oats. Ingredients

• 1 cup steel-cut oatmeal
• 4 cups water
• 1/4 cup ground flaxseeds

Optional Toppings

• Add cinnamon, plain organic nonfat yogurt, berries, or nuts. Before bedtime, place the oats and water in a crock pot and set to heat on low overnight. In the morning, add the flaxseed. Serve with your favorite topping. (If you don’t have a crock pot, just follow the directions on the box.)

Luscious Lunches

Some healthy family recipes from the Sears family will make your a lunch a delicious meal to get you through the day.

Very Good Veggie Sandwich

Ingredients

• Whole-grain bread
• Canola oil mayonnaise
• Favorite mustard or salad dressing
• Avocado slices
• Tomato slices
• Veggies: broccoli, radishes, alfalfa sprouts, etc.
• Sunflower seeds (grind for young children to avoid choking)

Optional Add-ins

• Spinach leaves
• Hard-boiled egg slices

Spread bread with mayo and mustard or salad dressing, then pile on the remaining ingredients. Let the kids stack the veggies.

Butternut Squash Lentil Soup (Serves 4-6)

Yum, Yum! Get the kiddos to help chop! Ingredients

• 2 tbsp. extra virgin olive oil
• 1 onion
• 3 cloves garlic, crushed
• 2 celery stalks, diced
• 4 tbsp. curry powder
• 8 cups chicken or vegetable broth
• 1 14.5-ounce can fire-roasted crushed tomatoes
• 2 cups chopped butternut squash
• 3 sliced carrots
• 2 1/2 cups dry lentils (any color; I especially like red for this
• recipe)
• Sea salt and pepper

Optional Add-ins

• Fresh basil, sprinkled as a garnish
• Red pepper flakes. For more spice, add to individual bowls.

Heat the oil in a large pot and saute onions, garlic, and celery for about 3 minutes. Add the remaining ingredients and bring the mixture to a boil. Simmer for about 15 minutes. Be careful not to overcook; the vegetables should stay a little firm so they maintain more of their nutrients. Add salt and pepper to taste. Leftovers are GREAT!!!

Dr. Bill’s Tuna or Salmon Salad (Serves 2-3)

This tuna or salmon salad truly belongs near the top of our healthy family recipes. It’s so tasty, every family member will enjoy it. Ingredients

• 8 ounces tuna or salmon fillet, fresh orfresh-frozen~ (or canned)
• 2 chopped hard-boiled eggs
• 1/4 cup diced dill pickle
• 1/3 – 1/2 cup canola oil mayonnaise
• 1 tbsp. Dixon mustard
• 1/4. cup sunflower seeds
• 1 tbsp. lemon juice
• 1 tsp. minced garlic or onion (or to taste)
• 1/2 tsp. ground pepper
• 1/2 tsp. dried dill weed
• 1 tbsp. olive oil
• 1/4. cup chopped tomato
• Whole wheat pita or tortilla
• 1/2 cup bean sprouts, broccoli; or alfalfa sprouts

Optional Add-ins

• 1—2 tbsp. fresh red chili peppers
• 1 tbsp. hummus

Grill, bake, or poach the fillet. Chop it into small pieces or flake it with a fork. Mix it in a bowl with the other ingredients except the pita and sprouts. Chill the salad and serve it in a pita pocket or burrito-style on a warmed whole wheat tortilla. Garnish it with sprouts. For added nutrition and taste, spread a layer of hummus on the bread first.

Corn and Black Bean Salsa (about 3 cups)

This dish is really more like pico de gallo than salsa. We keep some in the refrigerator and add it to so many things! If any ingredient on our healthy family recipes list is “icky” in your house, go ahead and skip it. Ingredients

• I can black beans (drain about half of the juice)
• 1 cup corn (thawed frozen corn or cut off the cob)
• 1/2 cup diced water chestnuts
• 1/4 cup extra virgin olive oil
• 1 1/2 tbsp. apple cider vinegar
• 1 tsp. ground cumin
• 1/4 cup diced cilantro
• Splash of hot sauce or Tabasco (or to taste)
• Hummus (mix in a scoop for a creamy consistency)
• Salt and pepper to taste
• 1 cup diced tomato
• 1 avocado, chopped into chunks

Mix all of the ingredients except the tomatoes and avocado and chill. (It tastes best when it is chilled overnight.) When ready to serve, add the tomato and avocado.

Delicious Dinners

These healthy family recipes for dinner will make the whole family want to be home in time to sit at the table!

Martha’s Three-Bean Chili (Vegetarian or Chicken) (Serves 8-10)

This nutrient-dense meal introduces kids to healthy spices and a variety of beans. Ingredients

• 1 tbsp. canola oil
• 1 onion, chopped
• 1 clove garlic, minced
• 16 ounces firm tofu, cubed or crumbled or 1 pound boneless
• chicken breast, chopped
• 1 15-ounce can kidney beans, drained
• 1 15-ounce can garbanzo beans, drained
• 1 15-ounce can pinto beans, drained
• 1 tbsp. chili powder (or to taste)
• 1 tbsp. sea salt (or to taste)
• 1 tsp. ground cumin
• 20 ounces tomato sauce
• 1 tbsp. molasses
• 2 tbsp. unsweetened cocoa

Optional Add-ins (for more spice)

• 2 tsp. paprika
• 3/4 tsp, cayenne pepper
• 1/4 tsp. turmeric
• 1/4  tsp. ground coriander
• 1/4 tsp. ground cardamom

Saute the onions and garlic in the oil. Add the tofu or chicken and saute until cooked through. Add the remaining ingredients and bring to a boil. Simmer for two hours. Serve with corn bread.

Dr. Peter Sears’ Healthy Chicken Nuggets (About 15 chicken nuggets)

After handling raw chicken, wash your hands with soap and water before touching other surfaces or handling other foods. Ingredients

• 1 pound organic, hormone-free boneless, skinless chicken breasts
• 1 teaspoon sea salt
• 1 omega-3-enriched egg
• 2 cups all-purpose Jiour
• 2 cups regular or whole wheat bread crumbs

Optional Add-ins

• 1 teaspoons black pepper
• 8 tablespoons ricotta cheese (for creamier texture)

Preheat the oven to 375°, Cut the chicken breasts into roughly 2-inch by 2-inch cubes and place in the food processor. Add sea salt and pepper (optional). If using ricotta cheese, add it to the food processor along with the chicken. Pulse all the ingredients until the mixture is of even consistency (it only takes a few seconds). Set up a dredging station with a plate containing flour, a bowl containing the beaten egg, and a plate containing bread crumbs. Form the chicken mixture into about 2-inch by 1 -inch nugget-size pieces. Coat one nugget at a time lightly in flour, dip it into the beaten egg, shake off the excess egg, and then roll it in bread crumbs (dip fingers into water in between nuggets to prevent fingers from sticking to nuggets). Place the nuggets on a cookie sheet that has been lightly coated with olive oil. Bake for 8 to 10 minutes on each side or until the chicken is cooked through and the juices run clear. Serve along with your favorite veggies and/or other healthy side dish!

Lemony Rainbow Chicken (Serves 4-6)

This one-dish meal selection from our healthy family recipes can be custom-fitted to your family’s tastes and nutritional needs. It can also be made vegan or gluten- or dairy-free. Serve leftovers on top of a bed of fresh spinach or in a whole wheat pita pocket for lunch the next day. This dish goes great with a green side salad. Ingredients

• 2 tbsp. extra virgin olive oil
• 1 onion, chopped
• 3—4 cloves garlic, crushed
• 2 cups dry quinoa
• 4 cups free-range chicken broth or organic vegetable broth
• 3 chicken breasts or tofu cut into 1-inch pieces
• 1/2 cup lemon juice or the juice from 3 lemons (add Zest if desired)
• Sea salt and pepper to taste
• Rainbow of veggies: 3—4 cups of your family’s favorite veggies,
• chopped. Our favorite rainbow:
• Red: red bell pepper
• Orange: shredded carrot
• Yellow: yellow bell pepper
• Green: zucchini
• Blue: handful of dried blueberries
• Purple: purple onion
• 1 cup finely chopped basil leaves

Optional Add-ins

• 1/2 cup sliced raw almonds
• Parmesan cheese, grated
• Red pepper flakes

In a large pot, heat the oil and saute the onions and garlic. Add the quinoa, broth, and chicken. Bring to a boil and cover. Reduce heat to low and simmer for 15 minutes. Add the lemon juice and salt and pepper. Stir in your rainbow of veggies and the basil. Replace the lid for a couple minutes. Stir in the almonds and Parmesan cheese, and sprinkle with red pepper flakes at the end for some kick if desired.

Peanut Butter Chicken Rice Bowls (Serves 4-6)

Your family will love the taste of their beloved peanut butter as it stars in this delicious and nutritious dish from our healthy family recipes. This dish goes great with a green side salad. Ingredients (Sauce)

• 4 tbsp. creamy or chunky non-hydrogenated peanut butter (or any
• other nut butter), without added sugar
• 3 tbsp. soy sauce or Bragg Liquid Aminos
• 1/2 cup 100 percent apple juice (more if you like it thinner)
• 2 tsp. lemon juice
• Hot sauce to taste
• 1 tbsp. extra virgin olive oil
• 3 chicken breasts cut into bite-size pieces
• 3 cups of your family’s favorite vegetables, chopped into bite-size pieces. We use red and yellow bell peppers, broccoli, onions, zucchini and mushrooms.
• 1 tbsp. soy sauce or Bragg Liquid Aminos
• 1 cup brown or wild rice or quinoa, cooked according to directions on the box

Mix together the peanut butter, soy sauce, and apple juice in a small saucepan. Add the lemon juice and hot sauce. Heat oil in a large skillet or wok and saute the chicken until just cooked. Remove the chicken and add the vegetables plus the soy sauce. Saute until the vegetables are cooked but still firm. Mix the chicken back in. Serve the chicken and vegetable mixture over rice in bowls. Heat the peanut sauce briefly. Spoon the sauce over each bowl or let each person add their own sauce.

Tuna or Salmon Cakes (Serves about 2)

This meal is full of protein, and you can make it in a jiffy. Be creative and come up with your own flavor! These are great served on top of a green salad or steamed spinach. Ingredients

• 1 6-ounce can light chunk tuna, drained or canned wild or Alaskan salmon
• 2 eggs
• 1/4 cup whole wheat bread crumbs (you can skip these if you want, but they help the cakes stick together)
• 1 clove garlic, crushed or 1/4 . tsp, granulated garlic (not garlic salt)
• 2 tsp. olive oil

Optional Add-ins

• Mexican: 3 tbsp. corn, 3 tbsp. black beans, dash of hot sauce or Tabasco (or just add about 1,12 cup Corn and Black Bean Salsa)
• Asian: 1 tbsp. soy sauce, 3 tbsp. peas, 3 tbsp. shredded carrots
• Italian: 2 tbsp. marinara or pizza sauce, 2 tbsp. diced bell peppers, 1 tbsp. diced black olives, mozzarella cheese sprinkled on top
• Thai: 1 tsp. curry powder, 3 tbsp. shredded zucchini

Mix all the ingredients together. Heat the oil in a skillet. Place 3 or 4 scoops of the mixture in a skillet and flatten them to about 1/2. inch. Brown on both sides.

Fish Sticks Your Way! (Serves 3-4)

Ditch the junky store bought fish sticks and whip up your own healthy family recipes using Alaskan or wild fish. Salmon works great! Make a double batch and freeze some for a quick meal or snack. Ingredients

• 1 cup whole wheat flour or corn flour or oat flour
• 1 cup whole wheat bread crumbs or cracker crumbs (make your
• own with heels of bread)
• 1 tbsp. granulated garlic (not garlic salt)
• 2 tsp. sea salt
• 1/2 tsp. stevia (or substitute brown sugar)
• 3-4 fish fillets
• 2 eggs, beaten
• Olive oil

Optional Add-ins

• 1/3 cup Parmesan cheese
• Curry powder
• Red pepper flakes
• Fresh minced parsley or cilantro (or any other mixed seasoning that your family enjoys)

Preheat the oven to 375°. Mix all of the dry ingredients in a large Ziploc or other plastic bag. Cut the fish fillets into strips that are at least 1 inch thick. Put the fish strips into another bowl with the beaten eggs. Carefully transfer each piece of fish to the bag with the dry mix. Seal the bag and carefully roll it around, gently coating the fish. (Hint: If the adults want more flavor or spice, do half the fish and then add some more seasonings to the bag and do the other half.) Transfer each piece of fish onto a lightly oiled cookie sheet or baking tray. Flip each piece of fish over so that both sides have a little olive oil on them. Bake for 8—10 minutes. Serve the fish sticks with lightly steamed veggies. Skip the ketchup and instead try marinara sauce, hummus, guacamole or a squeeze of lemon juice.

Sweet Potato Fries (Serves 4-6)

A delicious, nutritious alternative to store-bought fries. Ingredients

• 4-6 sweet potatoes
• 3 tbsp. olive oil
• Sea salt to taste

Optional Toppings

• Sprinkle with granulated garlic or grated Parmesan cheese before serving.

Preheat oven to 450°. Wash and slice sweet potatoes into wedges about 34 inch thick. Toss with olive oil and salt. Place potatoes in a single layer on a cookie sheet. Bake for 15 minutes. Flip the wedges over and bake for 15 more minutes or until lightly browned.

Fish in a Bag (Serves 4)

Make fantastic fish fillets. Ingredients

• 1/4 cup olive oil
• I tbsp. lemon pepper seasoning
• 1 tbsp. fresh-squeezed lemon juice
• 1-2 tsp. dill weed, fresh or dried
• 1-2 tsp. fennel seeds
• 1-2 tsp. soy sauce
• 3 6-ounce fillets of salmon, tuna, or halibut

Optional Add-ins

• Garlic, crushed (to taste)
• Fresh ginger, grated (to taste)
• Brown sugar

In a large bowl, combine all the ingredients except the fillets and mix well. Cut the fish into strips about the size of your pinky. Place the marinade and fish in a large Ziploc bag, close carefully, and turn it until all the pieces are evenly coated. Refrigerate for an hour or more. Place the marinated strips on a baking rack under a broiler for around five minutes. Don’t overcook! The fish is done when it flakes easily with a fork.

Super Snacks

Try these healthy family recipes for a yummy dessert.

Dr. Bill’s Fruity Nutty Trail Mix (Makes 2 1/2 cups; 1 serving = 1 palmful)

Raw nuts provide a wonderful source of brain-building fats. Caution: Nuts and seeds pose a choking hazard to children under three or four years of age. Ingredients

• 1/2 cup raw almonds
• 1/2 cup raw walnuts
• 1/3 cup raw pecans
• 1/3 cup raw pistachio nuts
• 1/4 cup raw sunflower seeds
• 1/3 cup raw pumpkin seeds
• 1/3 cup raisins
• 1/3 cup dried cranberries or tart cherries

Optional Add-ins

• Other nuts your child prefers
• Soy nuts
• Unsweetened carob chips
• A few semisweet chocolate chips

Encourage your child to scoop each of these ingredients out of their packages into a bowl and toss them together in the bowl. Place 1/2  cup in individual baggies for away-from home snacks. If your family is not used to eating raw nuts, use some raw and some roasted.

Nutbutter Balls (Makes 30 small balls)

Our kids love these tasty healthy family recipes for a snack as well as for dessert. Let your kids help you roll them into balls or other fun shapes. Ingredients

• 1/2 cup carob powder
• 1/4 cup honey
• 1/2 cup peanut butter
• 1/2 cup raw sunflower seeds
• 1/2 cup sesame seeds
• 1/2 cup oats or quinoa flakes
• Shredded coconut

Optional Add-ins

• 1/4-1/2 cup flaxseed meal
• Diced raisins or dates

Mix together by hand all the ingredients except the coconut. Form the batter into bite-size balls, and roll them in the coconut.

Delightful Desserts

Outstanding Oatmeal Raisin Cookies (Makes 2 dozen)

Encourage your kids to help you bake these tasty healthy family recipes. Ingredients

• 1/2 cup honey
• 1/2 cup grapeseed oil, canola oil, or butter or 8 ounces silken-soft tofu
• 1/2 tsp, baking soda
• 1 tbsp. ground cinnamon
• 1 tsp. vanilla
• 1/4 tsp, baking powder
• 1/4 tsp, sea salt
• 1 egg
• 1 cup oats or granola
• 1 cup whole wheat pastry flour or 1/3 cup almond meal and 2/3 cup flour
• 1 cup raisins

Optional Add-ins

• 1/2 cup chopped walnuts
• 1/2 cup carob chips

Preheat the oven to 375°. Combine all the ingredients except the oats, flour, and raisins, and mix thoroughly. Stir in the oats, flour, and raisins. Drop the batter by teaspoonfuls on a cookie sheet and bake for approximately 10 minutes or until cookies are a light brown.

Sticky Pumpkin Muffins (Makes about 1 dozen)

Pumpkin is not only yummy for little tummies, it is also packed with nutrients. You can make these plain or try the add-ins for a more interesting flavor. Ingredients

• 1 cup whole wheatflour (use brown rice flour for gluten-free)
• 1/2cup oat flour
• 1-2 tsp. cinnamon
• 1 tsp. nutmeg
• 1 tsp. sea salt
• 2 tsp. baking soda
• 2 eggs
• 1/2 cup 100 percent orange juice concentrate, thawed (do not dilute)
• 1/2 cup pure maple syrup
• 1 tsp. stevia (or brown sugar)
• 2 tbsp. honey or agave nectar
• 2 tsp, vanilla extract
• 1 cup canned 100 percent pumpkin

Optional Add-ins

• Dried cranberries
• Raisins
• Nuts
• Coconut
• 1/2 cup carrots, grated
• 1/2 zucchini, grated (Hint: For really picky eaters who won’t eat green things no matter how small, thinly shave off the green peel before grating, so that the zucchini becomes invisible.)

Preheat the oven to 350°. Mix the dry ingredients in one bowl and the wet ingredients in another. Add the dry mixture to the wet mixture. Include any add-ins that you desire Fill greased muffin tins three-quarters full and bake for  30-40 minutes. Cool completely.

Interested in more Sears family recipes? Just follow the link below!

http://www.askdrsears.com/?s=recipes