Kids' Health Blog

This bright, citrusy salsa is made with fresh tomatillos rather than tomatoes to give it a tangy, piquant flavor profile often found in Yucatan cuisine. This salsa makes a great (and healthy!) dip all on its own, served with tortilla chips and fresh veggies such as red pepper slices, jicama and radishes. It’s also a nice addition to any grilled or roasted meat, poultry or seafood. — Andrew Zimmern

Photo by Madeleine Hill

Ingredients

• 2 garlic cloves, minced
• 1 teaspoon salt
• 1/2 cup onion, minced very fine
• 2 serrano chiles, deseeded, minced very fine
• 1/2 pound tomatillos, husked, rinsed and quartered
• 1 ripe avocado
• 3 tablespoons fresh chopped cilantro leaves
• 2 tablespoons fresh lime juice
• Tortilla chips, jicama, red pepper and radish, to serve

Instructions

Servings: Makes about 2 cups
Total Time: 20 min

Remove the husk from the tomatillos and rinse. Cut into quarters.

Combine the chiles, onion, salt, garlic, tomatillos and cilantro in a food processor. Pulse to combine (do not over puree). Reserve.

Halve the avocado, remove and discard pit and scoop out the flesh, discard skin. Using a fork, mash the avocado into the sauce with the lime juice.

Now that the unofficial start of summer has come and gone, it’s time to drag out the charcoal and light up the grill. Shish kebabs are one of my favorite things to grill, they’re easy to prepare and are perfect for feeding crowds. The key to flavorful, juicy morsels of meat is in the marinating, the longer the better. I love to serve these kebabs with a Chermoula pilaf, which has a flavor profile often seen in Moroccan or Tunisian cuisine, with cinnamon, crushed red pepper, raisins, almonds and tomatoes. — Andrew Zimmern

Shish kebabs are a fun way to get your family to try new veggies! Have your children participate by either helping kebab (if old enough) or by helping pick out which meat/veggie to put on the skewer next. Experimenting with herbs and spices is a also a great way to add flavor to your foods while at the same time reducing or eliminating added salt. Did you know? Chickpeas are also known as garbanzo beans and are the key ingredient in hummus. They are great source of protein and fiber! – The clinical dietitian team at Children’s Hospitals and Clinics of Minnesota

Photo by Madeleine Hill

Instructions

Serves 6 to 8

Total Time: 1 hr 15 min, plus overnight marinating

Shish kebabs

1 pound cubed top sirloin, 1-inch cubes

1 pound cubed pork loin, ¾ inch cubes

1 red bell pepper

1 green pepper

1 large red onion

4 garlic cloves, minced

2 fresh bay leaves

1 tablespoon coriander seeds

1 teaspoon paprika

1 teaspoon cumin seeds

1 teaspoon dried thyme

½ teaspoon crushed red pepper

1 tablespoon fresh thyme leaves

8 tablespoons olive oil

¼ cup lemon juice

3 tablespoons minced parsley

Lightly toast the garlic, herbs and spices in a small pan over medium heat. When aromatic, pull from heat and grind in a spice grinder or mortar and pestle. Take spice paste and combine with the oil and lemon juice.

Divide the marinade into two Ziploc bags. Place the pork cubes into one, the beef in another and toss meats well. Squeeze air out of the bags, seal and marinate overnight.

Cut the peppers and onions into small cubes (about one-inch squares).

Skewer the meat, alternating between the beef and pork cubes, the onions and peppers.

When finished skewering, season with salt and pepper and grill over high direct heat for a total of about 10 minutes, or roughly 2 to 3 minutes on each side. Your goal is to have the beef be medium rare and the pork medium (the difference in cube size helps this process).

Serve with a yogurt sauce, seasoned with mint, lime, garlic and cumin, and rice pilaf.

Yogurt sauce

1 cup plain Greek yogurt

1 tablespoon lime juice

1 tablespoon minced fresh mint

2 cloves garlic, minced

½ teaspoon cumin

Mix together all ingredients in a bowl. Keep in refrigerator until ready to use.

Chermoula pilaf

1 teaspoon saffron threads revived in 3 tablespoons warm water

2 cups basmati rice

½ cup minced parsley

½ cup raisins

½ cup toasted almond slices

One 14 oz. can chopped tomatoes

1 teaspoon crushed red pepper

12 ounces canned chickpeas, drained

1 teaspoon cinnamon

¼ cup olive oil

1 minced onion

2 tablespoons grated lemon zest

3 cups chicken stock

2 teaspoons kosher salt

Place the oil in a 2-quart Dutch oven over medium heat. When oil is aromatic, add the rice, raisins, almonds, red pepper, chickpeas, cinnamon and onion. Cook for 3 to 4 minutes, stirring occasionally.

Add the tomatoes, saffron in water, parsley and lemon zest. Stir. Add the stock, bring to simmer. Cover and lower heat to lowest setting and cook for 20 minutes. Turn off heat and let rice rest covered. Stir, season and serve.

This pasta dish with asparagus-pistachio pesto is from my days as a chef at Café Un Deux Trois in the ’90s. I’ve made this recipe for hungry crowds ever since with amazing results. The smoky bacon and rich, salty pistachios are perfectly balanced by the fresh veggies and fragrant herbs. This ‘sauce’ can be used with any type of noodle, but I recommend penne, macaroni or rigatoni. — Andrew Zimmern

Photo by Madeleine Hill

Ingredients

1/4 cup pine nuts

1 1/2 pounds asparagus, cut into 1-inch lengths

3 medium carrots, chopped

1 medium shallot, chopped

1/2 cup packed basil leaves

2 garlic cloves, thinly sliced

1 tablespoon honey

2 teaspoons finely chopped thyme

1 1/2 teaspoons finely grated lemon zest

1 teaspoon cumin

1/4 cup extra-virgin olive oil, plus more for tossing

Kosher salt

Freshly ground pepper

1 pound penne

1/4 pound sliced bacon

1 cup chicken stock or low-sodium broth

4 tablespoons unsalted butter

1/4 cup unsalted roasted pistachios, very finely chopped

1/3 cup chopped parsley

Freshly grated Parmigiano-Reggiano cheese, for serving

Instructions

Active: 45 min
Total Time: 1 hr 15 min
Servings: 6 to 8

Preheat the oven to 400°. Spread the pine nuts in a pie plate and toast for about 3 minutes, until golden brown.

In the bowl of a food processor, combine the asparagus with the carrots and shallot and process until finely chopped. Scrape the mixture into a 9-by-13-inch glass or ceramic baking dish. Stir in the basil, garlic, honey, thyme, lemon zest, cumin and the 1/4 cup of olive oil. Bake for 25 to 30 minutes, stirring once, until the vegetables are soft and just starting to brown. Season with salt and pepper.

Meanwhile, in a large pot of boiling salted water, cook the pasta until al dente, 12 to 14 minutes. Drain, reserving 1/2 cup of the cooking water. Transfer the pasta to a baking sheet and toss with olive oil.

In a large skillet, cook the bacon over moderate heat until crisp, about 6 minutes. Drain the bacon on paper towels and finely chop it.

In a very large skillet, combine the cooked vegetables with the chicken stock and butter and cook over moderate heat, stirring occasionally, until hot, about 4 minutes. Add the pasta, pine nuts, pistachios and the reserved 1/2 cup of pasta water and cook, tossing, until the sauce is thick and the pasta is coated. Stir in the parsley and chopped bacon and season with salt and pepper. Transfer the pasta to bowls and serve, passing the grated cheese at the table.

A pot of chicken and black beans hits the spot any time of year. This hearty dish is so versatile, it’s great for entertaining or for a casual one-pot weeknight meal. Browning the chicken and adding a ham hock to the pot gives the recipe its rich, complex flavors. For a build-your-own experience, serve with corn tortillas, avocado slices and steamed rice, passing lime wedges, cilantro and hot sauce at the table. — Andrew Zimmern

Photo by Madeleine Hill

Ingredients

1 pound dried black beans

6 chicken legs

6 chicken thighs

1 smoked ham hock

1 1/2 quarts chicken stock

2 cups canned tomato puree

2 fresh bay leaves

3 tablespoons olive oil

1 large red bell pepper, diced

1 poblano pepper, diced

2 diced yellow onions

2 ribs diced celery

4 tablespoons minced cilantro

1 minced hot chile (I like serranos)

6 cloves sliced garlic

3 tablespoons chile powder

2 tablespoons ground cumin

2 teaspoons dried oregano

Tortillas, cilantro, steamed rice and lime wedges, to serve

Instructions

Servings: 8 to 10
Total Time: 3 hrs, plus overnight soaking

Soak the beans in a bowl of cool water and let sit overnight in the fridge, drain well.

Pour the oil into a large pot over medium heat. Brown the chicken and reserve to the fridge.

Add the ham hock, peppers, onions, celery, hot pepper and garlic to the same pot you browned the chicken in. Sauté until onions are translucent, 5 to 10 minutes, then add the fresh and dry herbs. Sauté for a few minutes more.

Add the beans, tomatoes and stock in to the pot. Bring to a simmer and cook for one hour.

Add the chicken pieces. Continue to simmer until the beans are tender, 60 to 90 minutes more, stirring frequently and adding more stock if needed (but remember you are not making soup!).

Season with sea salt and fresh lime juice.

Serve with steamed rice, tortillas, chopped cilantro and avocado slices.

For more great recipes from Andrew Zimmern, visit his website.

I first came across these noodles in China’s Sichuan province. It’s a simple, approachable dish with complex flavors that speak to kids and adults. Topped with fresh cilantro, scallions and crunchy-cool cucumbers, these cold peanut-sesame noodles have become a favorite meal in the Zimmern household. The savory sauce is so delicious I’d suggest making extras to use as a salad dressing or dipping sauce for grilled chicken. — Andrew Zimmern

Photograph by Madeline Hill

Ingredients

1 tablespoon minced fresh ginger

1/3 cup soy sauce

3 tablespoons toasted sesame oil

3 tablespoons natural, unsweetened, salted peanut butter

3 tablespoons sugar

3 tablespoons rice vinegar

2 tablespoons mirin (available in the ethnic section of most grocery stores)

1 small garlic clove, minced

3 tablespoons Chinese sesame paste or tahini

1 small shallot, minced

5 tablespoons roasted peanut oil (see Note)

1 pound dried Chinese egg noodles

1/2 large seedless cucumber—peeled, halved lengthwise, seeded and cut into fine matchsticks

4 scallions, thinly sliced

small handful Cilantro sprigs for garnish

Instructions

Active: 30 min
Total Time: 1 hr 30 min
Servings: 4 to 6

In a blender, combine the ginger, soy sauce, sesame oil, peanut butter, sugar, vinegar, rice wine, garlic, sesame paste, shallot and 3 tablespoons of the peanut oil and puree until smooth. Transfer the sauce to a bowl and refrigerate for 45 minutes.

In a large pot of boiling water, cook the noodles until al dente. Drain and rinse under cold running water until chilled. Shake out the excess water and blot dry; transfer the noodles to a bowl and toss with the remaining 2 tablespoons of peanut oil. Add the peanut-sesame sauce and toss well to coat. Garnish with the cilantro, cucumber and scallions.

MAKE AHEAD: The peanut-sesame sauce can be refrigerated for up to three days.

NOTES: Roasted peanut oil, as opposed to neutral peanut oil, smells richly nutty. Boyajin’s Fragrant Peanut Oil is available at specialty markets and from mingspantry.com.

For more great recipes from Andrew Zimmern, visit his website.

Chinese broccoli, also known as gai lan, broccoli rabe or rapini, is a leafy vegetable with crunchy stalks and small green florets. Similar to its more popular cousin, traditional broccoli, it’s rich in calcium, iron and vitamins A and C. This bright, ginger-and-chile infused recipe works well with any green veggie, such as green beans, asparagus and regular ol’ broccoli. — Andrew Zimmern

When trying recipes from other cultures such as this exciting Chinese broccoli recipe, you can obtain many healthy nutrients such as vitamins A and C, fiber and antioxidants. Enjoy! — The clinical dietitian team at Children’s Hospitals and Clinics of Minnesota

Photography by Kate N.G. Sommers

Ingredients

2 pounds gai lan (or Chinese broccoli, broccoli rabe or rapini)

2 teaspoons peanut oil

2 tablespoons minced ginger

1 tablespoon minced garlic

1/4 cup chopped scallions

1/4 cup oyster sauce

3 dried red hot chiles, whole

Instructions

Servings: 4 to 6 as a side dish

Trim, wash and dry the Chinese broccoli. Discard large central stems.

Steam the Chinese broccoli for 3-5 minutes, until crisp tender. Plunge into ice water to stop it from cooking.

Preheat a wok or sauté pan over high heat for 5 minutes.

Add peanut oil, swirl to coat the bottom of the wok. Then add garlic, ginger, chiles and scallions.

Toss and add the Chinese broccoli. Saute to heat the broccoli through, about 3 minutes.

Add the oyster sauce, tossing for 15 seconds. Garnish with toasted sesame seeds and serve immediately.

For more great recipes from Andrew Zimmern, visit his website.

I prefer to make this classic Italian recipe with hearty eggplant slices and mushrooms in place of meat-heavy layers – it makes for a lighter, fresher meal. That said if you’re craving a meaty ragu, just brown a little ground beef or sausage in the pot before adding your tomatoes. This is a dinner that will make the whole family happy. — Andrew Zimmern

A diet that is based mostly on plants (fruits, vegetables, grains, beans, legumes and nuts) is shown to provide more vitamins, nutrients, and fiber. Those who avoid or limit meat in their diet typically eat fewer calories and are less likely to be overweight than those who don’t. Consider changing one to two meals per week for your family to a meatless meal. Remember to incorporate fruits, vegetables, and other plant-based foods. Below is a great recipe that is both meatless and uses tomatoes, mushrooms, spinach and eggplant. Besides, this might be a great way to get your kids to try eggplant! — The clinical nutrition team at Children’s Hospitals and Clinics of Minnesota. 

Ingredients

28 ounce can chopped tomatoes (I like San Marzano brand best)

14 ounce can crushed tomatoes

3 cloves garlic

2T extra virgin olive oil

2t olive oil, plus some extra for the eggplants

6 basil leaves

1 small minced onion

1 pound lasagna noodles

1 1/2 cups ricotta cheese

12 ounces goat cheese (chevre)

1 pound frozen spinach, defrosted and squeezed ‘dry’

1T fresh thyme leaves

1 pound sliced mushrooms

2 pounds eggplant

Instructions 

Servings: about 10

Place the extra virgin olive oil in a 4 quart sauce pot over medium heat.

Add the onions and cook until glassy and aromatic.

Add the garlic and stir. Add the basil and the crushed and chopped tomatoes. Simmer for 25 minutes, season with sea salt and set aside.

Blanch the noodles in a large volume of rapidly boiling salted water until the noodles begin to soften, roughly 4-5 minutes. Drain and reserve under damp paper towels.

Combine the ricotta, spinach and goat cheese in a mixing bowl, season with crushed fresh black pepper and sea salt. Set aside.

Sauté the mushrooms and thyme in the olive oil over medium heat until caramelized to a honey brown and pull from heat, set aside.

Cut the eggplant into 1/4 inch slices. Brush each slice with olive oil and arrange on a cookie sheet in a single layer.

Broil (one side only) for several minutes until beginning to char. Pull from heat and cool.

Build the Lasagna

Heat the oven to 400 degrees.

Build the lasagna in a nice oven-to-table baking pan (roughly 9×13 or 10×14 inches). First, spread a cup of the sauce in the bottom of the pan, then a layer of roughly a quarter of the noodles, followed by a third of the cheese mixture, then another layer of noodles, a cup of sauce, half the eggplant, a third of the cheese, a fourth of the noodles, the mushrooms, a cup of sauce, the last layer of noodles, the remaining eggplant and the last third of cheese. Season with 1/2 teaspoon of sea salt and freshly ground black pepper.

Drizzle the top of the lasagna with a half cup of sauce and bake, covered with aluminum foil, for 30 minutes at 400 degrees. Remove foil and bake for an additional 15 minutes until hot and bubbly. Be sure to let lasagna sit for 10 minutes prior to slicing, allowing it to ‘set up.’

Serve, passing grated Reggiano parmesan at the table.

Visit Andrew’s website for more great recipes!

I make my family a version of this practically fool-proof savory pork dish a few times a month. Paired with simple mashed potatoes and sauteed Brussels sprouts, it makes for perfect cool-weather comfort food. Pork and apples have been a winning combination for centuries, so braising pork in apple cider is a no-brainer. And don’t worry about letting it cook in the oven while you run errands or check off that to-do list; safer than a crock pot in my opinion. I love using the leftover pork on a salad or in a mustard-y sandwich. — Andrew Zimmern

Ingredients

1 trimmed, natural pork shoulder @ 3.5 pounds

3 cups flour

2t kosher salt

1t ground white pepper

3T fresh rosemary

2 T minced garlic

2 apples, peeled and sliced

1 large minced yellow onion

2 cups natural apple cider

3 cups chicken stock

3T canola oil

Instructions

Preheat oven to 450 degrees.

Place canola oil in a high-sided Dutch oven over high heat (a 6-quart Le Creuset-type vessel is perfect).

Rub the pork shoulder with rosemary, salt and pepper.

Place flour in a brown paper bag. Add the pork shoulder to the bag, rolling it to evenly coat with flour.

Brown the pork shoulder in the Dutch oven with the canola oil.

Place the pork shoulder on a rack set into a roasting pan, and bake in a 450-degree oven for 20 minutes.

Meanwhile, add onions, apples and garlic to the pan you browned the pork in, cook until lightly colored and glassy. Add the cider and chicken stock, and reduce by half at a medium boil.

Pour this mixture into the bottom of the roasting pan. Place the roast into the 450-degree oven, uncovered.

Turn oven down to 300 degrees and cook for about three and a half hours.

Place pork on a serving platter to let it rest.

Place the roasting pan over a medium-high burner on the stove and and simmer for 10 to 12 minutes or until the sauce is thick enough to coat the back of a spoon. Season the sauce with a pinch of salt and a drizzle of apple cider vinegar.

Slice the roast and serve with the pan juices spooned over.

Visit Andrew’s website for more recipes. 

Today, we’re serving up Easy Chicken with Mushrooms from Andrew Zimmern. We love this recipe because chicken is a budget-friendly source of high-quality protein that’s low in saturated fat. Reducing saturated fat in your diet can help prevent heart disease. If you serve this dish with quinoa, even better. It’s a gluten-free grain that’s also rich in protein, containing all nine essential amino acids. It’s also an excellent source of fiber, providing double the amount compared to other grains. — The clinical nutrition team at Children’s Hospitals and Clinics of Minnesota. 

Easy Chicken with Mushrooms

Serve this simple dish with sauteed spinach seasoned with garlic and a healthy grain like quinoa.

Total Time: 30 min

Serves 6

Ingredients

4 boneless chicken breasts, each weighing 6-7 ounces, lightly pounded and halved

1 cup flour seasoned with salt and pepper

12 ounces thinly sliced Cremini mushrooms

2 chopped shallots

1 sprig fresh rosemary

1 1/2 cup homemade chicken stock

2T canola oil

Instructions

Place the oil in a large skillet (14 inches) over medium high heat.

Dredge the chicken in the flour and knock loose any excess.

Brown one side of the chicken (about 4-5 minutes), flip and brown the other side (about 3 minutes). Reserve chicken to a plate.

Add the mushrooms, rosemary and shallots to the pan. Once browned, add the stock.

Bring liquids to a boil, then simmer on low. Add the chicken back to the pan, cooking the liquids down around the chicken to a tight sauce. This will take roughly 10-15 minutes.

Season and serve.