Recipes Sampler

SELECTIONS FROM MY E-COOKBOOKS

...PLUS TWO NEW RECIPES!
MJ and Hungryman
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Contents
From Baby Led Weaning Beginner Bites

Zucchini and Sweet Potato Muffins ................................................pg 4

Butternut Squash Sesame Balls ......................................................pg 5

From Baby Led Weaning Comfort Foods

Broccoli Barley Casserole Cups .......................................................pg 6

Cashew Cream Tomato Sauce Pasta .............................................pg 7

From Kid Friendly One Pot Meals

Turmeric Curry with Couscous ..........................................................pg 8

Mango Teriyaki Sauce .............................................................................pg 9

NEW RECIPES!

Carrot Lentil Bars .....................................................................................pg 10

Apple Cinnamon Muffins .....................................................................pg 11

 Zucchini and Sweet Potato Muffins

INGREDIENTS
Wet:
1 cup finely chopped/grated zucchini
1 cup finely chopped/grated sweet
potatoes
2 medium mashed ripe bananas
½ cup unsweetened applesauce
1 teaspoon vanilla extract

Dry:
1 ½ cup whole wheat pastry flour
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon nutmeg

DIRECTIONS
Preheat oven to 375 degrees F.

For the veggies, be sure to blot off any moisture by using a paper towel or cloth. Combine
the wet and dry ingredients and thoroughly mix.

Divide batter between greased (or silicone) 12 cup muffin pan.

Bake for 20-25 minutes, until inserted toothpick comes out clean. Let cool completely.
 Butternut Squash Sesame Balls

INGREDIENTS

Makes 14-15 mini balls

1 cup cubed roasted butternut squash
1 (15 ounce) can no sodium added
chickpeas, rinsed and drained
1 small banana
1 egg
1 teaspoon cinnamon
⅓ cup white hulled sesame seeds
(see note)

DIRECTIONS

Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or silicone mat and
set aside.

Combine all the ingredients except for the sesame seeds in a food processor/blender and blend
until smooth. Transfer to a bowl and stir in the sesame seeds.

Drop a small spoonful onto the prepared baking sheet (I highly recommend using a mini ice cream
scooper!). It doesn’t spread out much so can be placed closely together.

Bake for 15 minutes. Cool completely.

Note:
Be sure to purchase HULLED seeds, as it will be much less bitter than the unhulled ones.

The color will turn brown upon refrigeration due to the banana. I would advise finishing in a day or
two or freezing them
 Broccoli Barley Casserole Cups
INGREDIENTS

1 cup pearl barley

1¾ cups water or low-sodium broth of choice
1 cup chopped broccoli
1 cup chopped bell pepper
1 tablespoon tomato paste
½ teaspoon garlic powder
½ teaspoon onion powder
¼ cup whole-fat plain Greek yogurt
2 eggs, lightly beaten
¾ cup cheese, divided (can add less if you’d like)

Optional:
For additional protein, you can add ½ cup chopped
chicken, beef, salmon, sardines, beans, etc.

DIRECTIONS
To cook barley:

Bring water (or low-sodium broth) and barley to boil over high heat. Once it reaches a boil, lower the
heat to simmer and cover. Barley will give off a lot of foam at first so keep an eye on the pot. Cook
until it’s soft and chewy, about 40 minutes. You can also make it in the rice cooker if you have one. It
can be made ahead of time.

For the cups:

1. Preheat oven to 350 degrees F.

2. Heat a lightly oiled skillet over medium heat. Add chopped broccoli and bell pepper and cook until
moisture has evaporated, about 5 minutes. Add tomato paste and seasonings and stir to incorporate,
about a minute. Set aside to cool slightly.

3. In a large bowl, combine eggs, yogurt, cooled cooked barley, and ½ cup cheese. Add veggies and mix
until well incorporated.

4. Divide mixture into a greased (or silicone) 12 cup muffin pan.

5. Sprinkle remainder of cheese on top.

6. Bake for about 25 minutes until lightly browned and crisp.

 Cashew Cream Tomato Sauce Pasta
INGREDIENTS
1 cup cashews, soaked overnight
½ cup water
8 ounces whole wheat pasta (any shape; I
used penne)
2 teaspoons olive oil
1 small onion, diced
2 garlic cloves, minced
1 medium zucchini, chopped
8 ounces cremini mushrooms, chopped
1 medium head of broccoli (florets)
1 (15 ounce) can no-salt-added beans (I used
kidney beans), rinsed and drained
1 (15 ounce) can no-salt-added tomato sauce

Toppings: fresh basil, cheese (recommend

mozzarella, parmesan)

DIRECTIONS
For cashew cream sauce:

Place cashews in a bowl with about 2 cups of water. Let them soak overnight uncovered for at
least 10 hours. This step is super important as the longer you soak the cashews, the creamier the
sauce will be. On the next morning, rinse and drain the soaked cashews. Add to blender with ½
cup water and blend until it reaches a creamy consistency. Add more water if it’s too thick.

For pasta:

1. Start by boiling the pasta. While it’s cooking, heat oil in a pan/pot over medium heat and add
chopped onion and garlic. Cook for 1-2 minutes. Add rest of the vegetables and cook for 10-15
minutes, until softened.

2. Add pasta, cashew cream, and tomato sauce to the pan/pot and stir to combine. Simmer
mixture on low for 5-10 minutes.

3. Top with fresh basil and cheese.

 turmeric Curry with Couscous
INGREDIENTS
1 tablespoon coconut oil
2 garlic cloves, minced
1 medium sweet potato, diced into ½
inch cubes
1 medium yellow onion, finely chopped
1 red bell pepper, diced
1 cup chopped broccoli florets
2 teaspoons ground turmeric
1 teaspoon ground cumin
1 teaspoon curry powder
1 (15 ounce) can no-salt-added
chickpeas, rinsed and drained
1 (15 ounce) can full-fat unsweetened
coconut milk
1 cup water
1 cup whole-wheat couscous
Salt and pepper to taste

DIRECTIONS

1. Heat coconut oil in a Dutch oven or large pot over medium-high heat. Add onion and
garlic, and cook until softened, about 3-4 minutes.

2. Add remaining vegetables and the spices, and cook for 3-4 minutes, stirring occasionally
so everything gets well incorporated.

3. Add chickpeas, coconut milk, and water, and give it a good stir. Bring to a boil. Cover pot,
reduce heat to low and simmer for 20 minutes or so, until veggies are soft.

4. Turn off heat and stir in couscous. Close lid and let sit for 8-10 minutes.
 Mango Teriyaki Sauce
INGREDIENTS

Makes about 1 1/4 cups

3 medjool dates
2 cups water
½ cup chopped mango (fresh or
frozen; can also use pineapple)
1 tablespoon low-sodium soy sauce
1 tablespoon sesame oil
1 teaspoon rice vinegar
¼ teaspoon ground ginger
¼ teaspoon garlic powder

DIRECTIONS
1. Soak dates in hot water for at least 15 minutes. Reserve 1 cup of soaking water and then
drain dates.

2. Add dates, 1 cup of soaking water, and rest of ingredients to a high speed blender, and blend
until smooth.

3. Pour sauce into a saucepan over medium heat. Bring to a boil. Reduce heat and simmer,
stirring occasionally, until thickened, about 10-15 minutes.

Note:
Can be used as a marinade or sauce for various protein sources, like seafood, chicken,
beef, tofu, etc; drizzled over salads; added to stir-frys; served as a dip or condiment..
endless possibilities!
 Carrot Lentil Bars

INGREDIENTS

½ cup red lentils (best to cook

ahead of time)
1 cup old-fashioned rolled oats
½ teaspoon baking soda
1 teaspoon cinnamon
½ cup almond butter (or sub
other nut or seed butter)
½ cup whole fat Greek yogurt
1 medium ripe banana
1 cup grated carrots

DIRECTIONS

To cook the lentils: In a small saucepan, combine lentils and 1 cup of water. Bring to a boil.
Reduce heat, cover, and simmer for 10-15 minutes, or until softened. Refrigerate for at
least 30 minutes.

Preheat oven to 350 degrees F. Line a 9x9 baking pan with parchment paper. This makes it
easy to get your bars out.

In a food processor/blender, process oats to flour-like consistency. Transfer to a large

bowl and stir in baking soda and cinnamon. Set aside.

To the same food processor/blender, add the cooked lentils, almond butter, yogurt, and
banana. Process until smooth. Transfer to the bowl with the oats. Add carrots and mix
everything together.

Pour batter into prepared baking pan. It’s best to work with slightly wet hands to spread
out the batter evenly. Bake for 20-25 minutes, or until inserted toothpick comes out clean.
Cool complete on wire rack before slicing.
 Apple Cinnamon Muffins
INGREDIENTS

½ cup ground old-fashioned rolled oats

½ cup peanut butter (or sub other nut
or seed butter)
½ cup unsweetened applesauce
2 ripe medium bananas
½ teaspoon baking soda
2 teaspoons cinnamon
½ teaspoon ginger
½ cup rolled oats

DIRECTIONS

Preheat oven to 350 degrees F.

In a food processor/blender, process oats to flour-like consistency. Add the rest of the
ingredients except for the oats and blend until smooth. Transfer the batter to a medium bowl
and fold in the rolled oats.

Transfer to a greased or silicone 12 cup muffin pan. Bake for 15-18 minutes, until inserted
toothpick comes out clean.
 I’m sure you’ve noticed that 6 recipes in this collection are from my
ecookbooks. This is because I wanted to give you a chance to try out a
couple of my recipes from each prior to purchasing.

Each cookbook has over 25 veggie-forward recipes with ingredients that

contain the essential nutrients needed during the first years of life.

If you’re just embarking on this incredible journey of starting solids, I

recommend that you start with the first ecookbook: Baby Led Weaning
Beginner Bites. All the recipes are finger-friendly, soft-textured, and
nutrient-packed.

The second and third ecookbooks, Baby Led Weaning Comfort Meals
and Kid Friendly One Pot Meals are appropriate for babies starting at 9
months or so, I’d say.

You can read more about them as well as reviews from fellow mamas
by clicking here. And if you’d like to see some cooking demos, I’ve saved
them to my highlights on my Instagram feed @kidfriendly.meals

I truly hope these resources will be instrumental in adding some oh-so-

precious time and sanity back into this incredibly exhausting yet
rewarding journey called parenthood.

If you have any questions, feel free to reach out to me

at [email protected].