Cool School Lunches

Cheryl Tallman 

As you know by now, all parents have a different idea of what is healthy food and what is not. For years, you have had the opportunity to hand select and monitor what your child eats for lunch. Now it is time to test their ability. It is only natural for your child's eyes to wander and notice, and be envious of, what the other kids are eating. Here are a few tips that may help your child's lunch be healthy, fun and get noticed by the other kids. 

The lunchbox: It is important to have the right gear and the lunchbox is an important asset. Consider letting your child pick out his own lunchbox or purchase one and let him decorate it with paint or markers. Make sure your child's name is on it with a permanent marker or paint. Most schools will not provide a refrigerator to store lunchboxes, so you should select an insulated one with a re-usable freezer pack to keep the lunch fresh. Or, instead of using a freezer pack, you can freeze a bottle of water, and add it to the lunch box.  It will keep the lunch cold and fresh during morning classes and by lunch time it will have thawed and be ready to drink. 

More gear - containers: Those gimmicky, salt, fat and sugar-filled, "Lunchables" trays are very popular with kids. Not because they taste so good, but because look so cool. There is no reason a homemade lunch needs to look dull and unappetizing. Buy colorful containers in different shapes to pack your child’s lunch. They are better than plastic bags and less wasteful too. If your child is drawn to characters, buy some stickers and decorate the containers. Put your child's name on the containers, but it is inevitable that some containers may not make their way home. Another option is to purchase inexpensive or "semi" disposable containers that will not disappoint you if they accidentally end up in the trash.

Offer plenty of choices: Provide small servings and many choices -- variety is a key to healthy eating. Providing your child with plenty of variety is not hard or time consuming. Many lunch foods can be prepared, in advance, in large quantities. Each morning, simply fill up small containers with different foods. Quick lunchbox food suggestions include: 

Dried fruit 

Nuts

Fresh fruit pieces or a piece of whole fruit 

Applesauce (no sugar added) 

Celery sticks filled with cream cheese and raisins, or white bean dip 

Sugar snap peas with Ranch dressing for dipping

Yogurt or a smoothie

Lunch meat roll-ups with cream cheese and an asparagus in the middle 

Hard boiled egg

Cheese cubes or string cheese logs 

Peanut butter (or sunflower butter) and apple slices or crackers 

White bean dip or hummus with carrots and mini pita breads 

Whole grain crackers or pretzels

Trail mix made from cereal, nuts and dried fruit

Talk to your child about lunchtime: Don't assume that your child's uneaten lunch is sign that he did not like the food. If you ask a few questions, you may find that your child does not have enough time to eat lunch or that he is spending more time socializing with his friends than actually chewing. Asking questions will give you the opportunity to help him learn other important skills such as managing his time and selecting times to socialize. 

Simple lunch box recipes:

Pineapple Kabobs

Ingredients: Makes 4 mini-kabobs

4 Fresh Pineapple Chunks (1/2-inch pieces) 

2 ounces Colby Jack Marble cheese cubes (½ inch pieces) 

2 ounces deli ham (1/4 inch slice, cut into 1-inch squares 

Toothpicks 

Directions:
Using toothpicks, assemble the mini-kabobs on a toothpick in the following manner: 1 ham square, 1 pineapple chunk, 1 ham square, and a cheese cube. 

Per Serving: 66 Cal (17% from Fat, 16% from Protein, 67% from Carb); 3 g Protein; 1 g Tot Fat; 12 g Carb; 1 g Fiber; 9 g Sugar; 14 mg Calcium; 0 mg Iron; 131 mg Potassium; 48 IU Vit A; 0 mg ATE Vit E; 48 mg Vit C

Veggie version: Substitute teriyaki-flavored baked tofu for the ham/cheese. Baked tofu can easily be sliced into small cubes and is very tasty with the pineapple. 

Per Serving: 54 Cal (11% from Fat, 11% from Protein, 79% from Carb); 2 g Protein; 1 g Tot Fat; 12 g Carb; 1 g Fiber; 9 g Sugar; 34 mg Calcium; 0 mg Iron; 116 mg Potassium; 48 IU Vit A; 0 mg ATE Vit E; 47 mg Vit C

Trail Mix

Directions:
Combine any or all of these ingredients in an airtight container and toss gently to mix. Store airtight. Lasts for weeks. 

Ingredients:
Dry snacks: cereal (low in sugar – under 5g per serving), small pretzels, graham cracker or rice cake pieces, or animal crackers.
Dried fruits: Cherries, apricots, raisins, mangoes or coconut flakes (Tip: big pieces of dried fruit can be cut up easily using kitchen shears).
Nuts and seeds: sliced almonds, pecan pieces, cashew pieces, pumpkin seeds, sunflower seeds or peanut pieces. 

Kiwi Wraps or rolls

These wraps can be served as a traditional wrap sandwich or slice it into pieces (like a sushi roll) for bite sized treats. 

Ingredients:
1 tablespoon peanut butter or sunflower butter
1 tablespoon cream cheese
1/2 kiwi
Tortilla -- whole wheat or plain (squared) 

Instructions:
Remove the skin from the kiwi and slice it into thin rounds. Spread peanut butter over half the wrap and cream cheese on the other half of the wrap. Arrange the kiwi slices evenly over the cream cheese. Beginning on the cream cheese end, gently roll up the tortilla forming a log shape. The peanut butter will act as the glue to keep it together. Serve. 

Per Serving: 323 Cal (46% from Fat, 12% from Protein, 43% from Carb); 10 g Protein; 17 g Tot Fat; 35 g Carb; 4 g Fiber; 5 g Sugar; 92 mg Calcium; 2 mg Iron; 308 mg Potassium; 235 IU Vit A; 52 mg ATE Vit E; 42 mg Vit C

About the author: 

Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the So Easy Baby Food Basics: Homemade Baby Food in Less Than 30 Minutes Per Week and So Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years. Visit Cheryl online at www.FreshBaby.com to learn about her latest creation, the Kid’s Portion Plate.

Allergen-Free Lunch Ideas for Kids

Elizabeth Barbone

Growing up with severe food allergies meant my lunch never, ever looked like what the other kids were eating. While they munched on peanut butter sandwiches and oreo cookies, I ate soup, fruit, and yogurt. Nowadays, a peanut-free lunch is the norm in many schools.

As the school year draws to a close, here are some allergen-free lunch ideas to help you end the school year on a high note.

Soup
Soup for lunch is near and dear to my heart. It’s what my mom often sent in my lunches. Today there are several gluten-free canned soups available, but if you prefer to make soup from scratch like my mom did, here’s how:
Make a batch of soup and allow it to cool. Once cool, divide it into single portions and freeze*.  The morning before you plan on sending soup for lunch, remove the soup from the freezer and allow it to thaw in the refrigerator. The next day, heat the soup and put it into a warm thermos.

*Soups thickened with cornstarch don’t freeze well.

Rice or Quinoa Salads
Whenever I make rice or quinoa, I usually make extra, about one cup. With the “planned leftovers” at hand, I can easily make a simple cold salad for lunch. Here’s a basic recipe:

Toss about one cup of leftover rice or quinoa with a basic vinaigrette. The amount of vinaigrette you’ll need varies based on the rice and quinoa (they tend to absorb different amounts each time). It’s a good idea to start with one tablespoon of vinaigrette and go from there. You want the rice and quinoa moist, not dry.

Then have fun! Add some beans and lots of vegetables. Black beans are fabulous; cucumbers, red pepper, and tomatoes are great, but the best? Whatever your child enjoys and will eat. Rice and quinoa are great blank canvass. It’s hard to go wrong.

Wraps
Like a sandwich, you can fill a wrap with almost anything. A friend of mine sends her middle school-aged daughter to school with the ingredients for lettuce wraps. In one container, she puts crunchy iceberg lettuce leaves and in another, the roasted vegetables and grilled chicken. At lunch, her daughter has fun assembling the wraps.

If your children are a little too young for “make your own wraps,” do the work for them. Since premade lettuce wraps would get soggy by lunch, use soft gluten-free corn tortilla wraps instead. Fill them with fresh or roasted vegetables and grilled chicken or tofu. Or you could make a wrap using “traditional” sandwich fillings: ham and cheese, egg-salad, or tuna.

Bento Boxes
Bento boxes are common in Japanese cuisine, usually containing small portions of rice, protein, and vegetables. For kids that love to nibble, moms and dads have made this traditional Japanese meal a common sight in the lunchroom.

To make a bento-style box, grab a divided container. Fill a compartment or two with fresh fruit, vegetables, and a healthy yogurt dip. In the other spots, you could add a hard-boiled egg, some leftover chicken, or a small portion of rice or quinoa salad.

Bento boxes are a great way to introduce new foods to picky eaters. They allow kids to try “just a little” of something while still enjoying their other favorite foods packed into the bento.

Peanut Butter-Free Peanut Butter Sandwich
And, if your child still just wants a peanut butter-like sandwich? There’s hope! Lots of companies now make peanut and tree nut-free spreads such as peabutter, sunbutter, and soy butter. While they are all similar to peanut butter, each has a unique flavor, so you might need to try a few before deciding on a favorite brand. 

To get you started, here’s an easy wrap recipe from my new cookbook How to Cook Gluten-Free: Over 150 Recipes That Really Work.  I filled the book with lots of family-friendly recipes that kids of all ages enjoy! This chicken wrap is great cold and makes a perfect school lunch. If your child doesn't love spicy food, reduce or omit the chipotle powder in the mayonnaise.

Recipe Roasted Vegetable and Chicken Wraps

(Recipe from “How to Cook Gluten-free”)

These chicken wraps had me at the first bite. When I make them, I usually use zucchini,

yellow squash, onion, and red pepper. Changing the vegetables, however, changes the flavor

of these wraps. Use whatever vegetables you like. Roasted asparagus and tomatoes are also

especially good.

1 large zucchini, diced (about 2 cups)

1 large yellow squash, diced (about 2 cups)

1 large onion, halved crosswise and thinly sliced

1 large red bell pepper, cored and cut into strips

2 tablespoons olive oil

11/2 pounds chicken tenders

Kosher salt and freshly ground black pepper

1/2 cup mayonnaise

1/2 teaspoon ground chipotle chile (more or less

depending on how spicy you like it)

8 (6-inch) corn tortillas

8 slices provolone cheese

1. Adjust oven rack to the middle position and

preheat the oven to 400ºF.

2. On a rimmed baking sheet, toss together the

zucchini, squash, onion, and red pepper with

about 1 tablespoon of the olive oil. You just

want the vegetables lightly coated with oil. You

don’t need much. Roast for 20 to 25 minutes,

stirring about halfway through, until the

vegetables are golden brown and soft.

3. Heat the remaining 1 tablespoon olive oil in a

grill pan or large (12-inch) nonstick frying pan

until shimmering. Season the chicken lightly

with salt and pepper. Cook undisturbed for

5 to 7 minutes. Using tongs, flip the chicken

and cook until brown, 4 to 6 more minutes.

(Remember not to crowd your pan. If you need

to cook the chicken in two batches, that’s fine!)

Remove the cooked chicken from the pan

and place on a clean plate. (For a how-to on

cooking chicken, see page 45.)

4. In a small bowl, stir together the mayonnaise

and chipotle with a spoon.

5. Remove the roasted vegetables from the oven.

Leave the oven on. Place the tortillas on a clean

baking sheet. Warm them in the oven for 3 to

5 minutes, until they are soft and starting to

brown.

6. Spread a thin layer of chipotle mayonnaise on

each tortilla and top with 1 slice of provolone.

Divide the vegetables and chicken among the

tortillas, wrap, and serve.

Makes 8 wraps

About the Author

Despite being born with life-threatening food allergies, Elizabeth Barbone graduated from the Culinary Institute of America where she learned how to cook delicious meals for herself and other people with food allergies.  Today, Elizabeth develops delicious recipes for the food allergic and gluten-free communities through her site GlutenFreeBaking, a weekly column on SeriousEats, and regular television appearances.  She is also the author of "How to Cook Gluten-free" and "Easy Gluten-free Baking". She lives in Troy, NY.

How to Cook Gluten-Free

Elizabeth Barbone 

Elizabeth Barbone’s challenge to herself was to create easy gluten-free recipes that she could make on her busiest day.  “How to Cook Gluten-free” is her answer: a straight-forward, comprehensive guide to gluten-free cooking - a must-have resource with real solutions for real people.

Just like her previous well-loved book “Easy Gluten-free Baking”, Elizabeth’s recipes use ingredients that can be found at your local grocery store - nothing too fancy or expensive - so you can put delicious meals on the table without breaking the bank.  The recipes have been meticulously tested and perfected, so that in your hands, dishes will comw out right every time.

“How to Cook Gluten-free” is full of wholesome cooking, comforting family favorites, and easy answers for hungry families:

Essential How-to Lessons: Step-by-step photography illustrates all the basics, from how to make gluten-free substitutions and whip up the perfect gravy to elizabeth’s fail-proof recipes for gluten-free baked goods such as sandwich bread, hamburger buns, and pizza crust.

Allergy-friendly: Elizabeth has not forgotten those who suffer from non-gluten food allergies; some recipes are also soy-free and nut-free and Elizabeth has even included a guide to substituting milk, butter, eggs, corn, and cheese.

Classic, family-loved recipes will satisfy those who can’t eat gluten and those who cook for them, too:

Breakfast: Powdered Sugar Doughnut Muffins, Waffles, Quiche “Cupcakes”, Pancakes

Easy Dinners and Casseroles: Baked Meatballs, Classic Chicken Parmigiana, Creamy Macaroni and Cheese, Baked Chicken Tenders, Cornbread Chili Bake, Meatloaf Burgers, Chicken and Cheesy Biscuit Casserole

On the Lighter Side: Summer Vegetable Pasta, Oven-Roasted Shrimp, California Club Turkey Burger, Multigrain Sandwich Bread, Roasted Vegetable and CHicken Wraps, Quinoa with Spinach and Black Beans

Desserts: Rustic Pies and Cobblers, Whoopie Pies, Cheesecake Cups, Brownies, Vanilla and Chocolate Cupcakes, Peanut Butter Cookies

About the Author:

Despite being born with life-threatening food allergies, Elizabeth Barbone graduated from the Culinary Institute of America where she learned how to cook delicious meals for herself and other people with food allergies.  Today, Elizabeth develops delicious recipes for the food allergic and gluten-free communities through her site GlutenFreeBaking, a weekly column on SeriousEats, and regular television appearances.  She is also the author of “Easy Gluten-Free Baking”.  She lives in Troy, NY.

Gluten-free: Which Grains are Allowed?

Dr. Monika Pis

If you have Celiac disease, you know that you must avoid gluten at all costs to prevent health complications.  Here is a quick guide to grains that are safe and grains that you must stay away from.  Remember that products labeled "wheat-free" are not necessarily gluten-free. Therefore, read all labels very carefully.

Grains allowed:
amaranth
arrowroot
beans
buckwheat
corn
flax
garfava
millet
montina
nuts
potato
quinoa
rice
sorghum
soy
tapioca
teff.

Grains not allowed: 
Barley
Rye
Wheat (durum, eincorn, faro, graham, kamut, semolina, spelt)
Triticale 

Oats can be very easily contaminated during harvest, storage or processing.  However, some people with Celiac disease can tolerate pure gluten-free oats. To read more about oats and Celiac Disease, go to:http://www.ncbi.nlm.nih.gov/pmc/articles/PMC523841/.  

DR. MONIKA PIS Dr. Monika Pis is the Editor in Chief of our health, safety, and nutrition sections. She is a pediatric nurse practitioner with a doctoral degree earned at the University of Michigan in Ann Arbor.  She has provided health care to infants, children, and adolescents for close to a decade.

Broiled Barbecue Ribs

Sophia

INGREDIENTS
ground cumin
chili powder
paprika
garlic powder
onion powder
salt and pepper
3 pounds baby back pork ribs
1 cup barbecue sauce


DIRECTIONS
1) Baby back ribs do not have as much fat as short or spare ribs, but regardless of which kind you choose, trim off any fat you do not want. If your ribs are in a slab form, cut them into individual pieces—one rib bone per piece.

2) Place ribs in a large pot and cover with water. Add your preferred amount of the spices listed above to the water and stir to combine. Bring the broth to a boil. Lower heat and simmer for 45 minutes or until ribs are very tender.

3) Preheat broiler.

4) Place ribs on a broiling pan and brush with barbecue sauce. Broil ribs about 7 to 9 inches from heat source for 15 minutes. Every 5 minutes, turn ribs over and brush with more sauce. The sauce should caramelize onto the meat, making delicious, finger-licking ribs!


Do not throw out the rib broth! Let it cool, then pour into individual freezer containers. Use in soups and other recipes that call for any kind of stock or broth. You'll save money and cut back on all the unnecessary salt and preservatives!

Potato Chips

Sophia


You'll be so surprised at how easy it is to make delicious potato chips right in your own kitchen. 

 INGREDIENTS
1 large white potato
cooking spray (Pam)
salt
seasoning


DIRECTIONS
1) Using a mandolin, slice the potato into paper thin slices. 

2) Spray a microwavable plate (I use Corelle Ware plates) with a thin layer of cooking spray. Arrange the potato slices on the plate, taking care not to overlap. For best results, place slices on the flat part of the plate, not the out edge where the plate may curve upwards. For one potato, you may have to do several batches.

3) Spray a thin layer of cooking spray over the arranged potato slices, sprinkle with salt, and place in microwave. Cooking time my vary, depending on the thickness of your chips. Very thin slices may only need to go about 2-3 minutes. Thicker slices may need to go longer. After the 2 minute mark, I watch the chips inside the oven and take them out as soon as each chip has started to turn a bit brown. If the chips do not brown, they will not be crispy, but take care not to over do it, or else they will taste burnt.

4) As you finish with each batch, toss the chips into a large mixing bowl to cool. They'll be nice and crispy once cooled. Shake on a bit more salt and toss the chips together. You can also use other flavoring like white cheddar or ranch popcorn seasoning. 

5) Enjoy by themselves or with dip!

Makes 1-2 servings. *Careful! The plate may be extremely hot! Please use oven mitts!*

Finger Foods for Your Baby

Cheryl Tallman

When your baby is between eight and nine months old, you can begin to introduce finger foods to encourage your baby to begin self-feeding. It is very important that the texture of finger foods be very soft, so that your baby can “gum” the foods. To get food soft enough for gumming, many of them will need to be cooked.

Examples of finger foods that can be served raw include small pieces of:

Banana

Avocado

Tofu

Semi-hard cheeses -- Jack, Colby, (introduce over 12 months)

“O” shaped cereal

Puffed rice cereal

Examples of cooked finger foods:

Apples slices

Pear slices

Whole asparagus spears

Carrots sticks/rounds or baby carrots

Zucchini or yellow squash rounds

Broccoli spears

Sweet potato slices or cubes

Whole green beans

To smooth the way for introducing finger foods here are few tips that may help you out:

Always feed your baby in a “seated position.” The risk of choking rises as you introduce finger foods.

Never let your baby eat foods without adult supervision.

Don’t be in a rush. Introduce finger foods one at a time and slowly add different ones.

Continue to feed your baby softly, pureed baby foods for most of the meal, and transition to more finger foods over a six- to eight-month period.

Start with foods your baby likes.

Here are few finger food recipes to help you get started with finger food fun!

Sweet Potato Cubes

Your baby will like the bright orange color and sweet taste of these little morsels. Babies have a natural sweet tooth developed from drinking breast milk or formula, which are sweet. The natural sweetness of sweet potatoes make them a favorite among babies!

Directions:

Wash, peel and dice a sweet potato into small cubes about ½-inch in size. Place the cubes in microwave-safe dish, cover, and cook them in the microwave on HIGH for 5 to 7 minutes. Let them stand for 5 minutes. You'll know they are done if you can mash them with a fork.

Add a little spice in her life: Sprinkle a dash of cinnamon, nutmeg or ground ginger on the sweet potato cubes before you cook them for a little extra flavor.

Storage: Covered container. Stays fresh four to five days in the refrigerator or up to two months in the freezer.

Age to introduce: About nine months

Cinnamon Apple Slices

Your baby will like the sweet juicy flavor and the challenge of picking these up will help develop her fine motor skills. These are super easy to make and great for any meal or as a snack!

Directions:

Wash, peel and core 1-2 golden delicious apples. Cut the apples into slices about ¼-inch thick. Place the slices of apples in plastic bag and sprinkle a dash of cinnamon over the apples slices. Close the bag and shake it up so the cinnamon is distributed evenly over all of the slices. Place the slices in a microwave safe dish and cook them in the microwave on HIGH for 3 minutes. Let them stand for 5 minutes. They are done if a fork slides into them easily. Cool completely before serving.

Storage: Lasts four to five days in the refrigerator or up to two months in the freezer.

Age to introduce: About nine months

Dusted Tofu Cubes

These nutritious, little cubes are fun to pick up and they taste good too! For a little variety, you can use banana instead of tofu.

Ingredients:

1/4 teaspoon flax seed, finely ground

1-2 tablespoons of Cheerios (or other cereal) OR 2-3 graham crackers

5-6 1/2-inch cubes of firm tofu

Directions:

Place ground flax seed and cereal/graham crackers in a bag and crush into crumbs. Add tofu and shake lightly to coat the tofu cubes with the crumb mixture. Serve immediately.

Age to introduce: Over 12 months (without flax seed 8-10 months)

About the author: Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the So Easy Baby Food and the new bookSo Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years. Visit Cheryl online at www.FreshBaby.com for more delicious tips.

Introduction to Indian Cuisine for Babies

Cheryl Tallman

Indian cuisine seeks a balance of four tastes - sweet, sour, salty and bitter. This goal is based on a 5,000 year-old science that focuses a belief that eating balanced flavors encourages proper digestion and the release of positive, nurturing energy.

The food of India reflects the great variety of Indian life.  What Indian people eat depends on the crops raised locally in their area and the ethnic and religious traditions and their lifestyles. On crowded city streets, vendors peddle a selection of tasty on-the-go food such as samosas, a vegetable (or meat) stuffed pastry. Religious affiliations also dictate Indian diets. As a result, people in India eat far less meat than do other people around the world. This emphasis on meatless dining has led to a unique cuisine of vegetarian delights.

Common Spices used in Indian Cooking:

Curry Powder (Yellow)* 

Garam Masala* 

Cumin 

Cinnamon 

Nutmeg

Note: Curry Powder and Garam Masala are both Spice blends.  They can be purchased in markets or homemade using a variety of spices.

Common Foods Used in Indian Cooking:

Lentils 

Chick Peas 

Leafy Greens 

Winter Squashes 

Yogurt 

Chutneys (a sweet and sour condiment)

It's simple to add a "Taste of India" to your baby's food by making Indian-inspired sauces, freezing these sauces in single-serving cubes and adding them to your baby's pureed or mashed foods.

  

Coconut Curry Sauce Cubes

Yellow Curry Powder is often associated with Indian cooking.  It's a blend of spices, which vary by region, food, and cooking style.  Most Indian curry powders contain turmeric, coriander and cumin. At the market, choose a curry powder labeled "mild" for this recipe.

This recipe uses coconut milk which can be found in the Asian section of your supermarket.  Coconut milk sometimes separates into a thick layer of white coconut and a watery liquid. Shaking the can before opening can recombine it, but if that doesn't work, pour the contents of the can into a blender and whirl it, or pour it into a bowl and use a whisk to blend it together.

Ingredients:

1 (13.5 oz) can Coconut Milk 

¼ cup Chicken Broth 

¼ cup Onion, chopped 

1 Garlic Clove, chopped 

1 Tbsp. Tomato Paste 

1-2 Tsp. Curry (mild) Powder 

¼ tsp. Cinnamon 

1 Tbsp. Brown Sugar

Place all contents in a blender and process to smooth texture. Pour into a saucepan, bring to a boil, cover and simmer over low heat for 10 minutes. Pour the sauce into an ice cube tray, cover and freeze until ready to use.  

Serving: Remove a sauce cube from the freezer, defrost and combine it with pureed or mashed beans, meats rice or vegetables.  When first introducing the sauce, try a small amount and work your way up to more. Here are some delicious combinations for awesome coconut curries:

Lentils, Carrots and Apples 

Sweet Potatoes, Cauliflower and Beef 

Brown Rice, Spinach and Chicken

Apple Chutney Cubes

Chutney is a popular Indian Condiment that is made from fruits or vegetables with vinegar, spices, and sugar. It is commonly served with roasted meats or vegetables and curries.  It also makes a great snack with cream cheese and crackers.   

Ingredients: 

3 large Granny Smith apples peeled, cored, and chopped 

1/2 cup Onion, chopped

1/4 cup Golden Raisins 

1/2 cup Apple Cider Vinegar 

1/2 cup Brown Sugar 

1 Tbsp. Fresh Ginger, chopped 

1/2 tsp. Pumpkin Pie Spice

Combine all ingredients in a medium saucepan and stir well. Bring to a boil; reduce heat and simmer, covered, for 40 minutes. Let cool. Pour into a blender or food processor and process to a smooth texture. Pour the sauce into an ice cube tray, cover and freeze until ready to use.  

Serving:  Remove a chutney cube from the freezer, defrost and combine it with pureed or mashed beans, meats rice or vegetables. At the beginning, try a small amount of chutney and work your way up to more. 


Here are some winning combinations for tasty chutney-infused dining:

Banana and Yogurt 

Pork, Butternut Squash and Brown Rice 

Roasted Cauliflower, White Potatoes and Black Beans 

Combine Apple Chutney with Vanilla Yogurt for great dipping sauce

About the author: Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the So Easy Baby Food and the new book So Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years. Visit Cheryl online at www.FreshBaby.com for more delicious tips.