Phase One : Family Recipes

Lemon Herb Chicken

Ingredients

4 chicken breasts or your favorite cut

juice of 2 lemons

salt and lemon pepper to taste

1 generous pinch dried oregano

cooking oil spray

Preparations

Cut lemons in half, and squeeze juice from 1 lemon on chicken.
Season lightly with salt.
Preheat a skillet sprayed with cooking oil over medium low heat.
When skillet is hot, put chicken in skillet. As you cook chicken, add juice from second lemon, oregano, lemon pepper and salt.
Sauté for 10 to 15 minutes each side, or until juices run clear.

Yield

4 Servings

Herbed Zucchini

Ingredients

1 tablespoon olive oil

1/2 red onion, diced

salt and pepper to taste

6 Florida zucchini, halved and sliced

1/2 pound fresh Florida mushrooms, sliced

1 Florida tomato, diced

1 clove garlic, minced

1 teaspoon Italian seasoning

Preparation

Heat oil in a large skillet over medium heat.
Cook onion with salt and pepper for 2 minutes.
Stir in zucchini and mushrooms. When zucchini begins to soften, add tomatoes, garlic and Italian seasoning. Cook until heated through.

For Baby

Take 2 zucchini from list of ingredients and cube or cut into 1/2-inch slices. Steam the zucchini until tender. Place in food grinder and puree. Freeze any extra portion in ice cube tray for use later.

Yield

6 servings

Broccoli and Cauliflower Casserole

Ingredients

2 cups water

1/2 teaspoon salt

1 1/2 - 2 pounds of Florida broccoli and cauliflower pieces (add extra 1/4 pound for baby)

milk

4 to 5 tablespoons butter or low fat substitute

4 tablespoons flour

salt and pepper to taste

dash nutmeg, optional

2 tablespoons fine, dry, seasoned bread crumbs

1 to 2 tablespoons grated Parmesan cheese

1/8 teaspoon paprika

Preparation

In a large saucepan, bring water and salt to a boil. Add broccoli and cauliflower; cook just until crisp-tender.
Drain, reserving liquid. Add milk to the vegetable liquid to measure 2 1/2 cups.
Place vegetables into a shallow 2-quart baking dish.
Melt 3 tablespoons of butter in the saucepan over medium heat. Blend in the flour, stirring until smooth and bubbly. Gradually stir in milk mixture. Cook, stirring constantly, until thickened and smooth. Season with the salt, pepper, and nutmeg.
Pour sauce over broccoli and cauliflower. Dot with remaining 1 to 2 tablespoons of butter. In a small bowl, combine bread crumbs, parmesan cheese and paprika; sprinkle over vegetables. Bake at 450 degrees for about 20 minutes, until casserole is bubbly.

For Baby

Cook broccoli and cauliflower as in step 1. Remove vegetables for recipe and leave vegetables cooking for baby until very tender. Drain (save water to use to thinning) and place vegetables in food grinder and puree. Add saved water to achieve smooth consistency. Freeze any extra portions in ice cube tray for use later.

Yield

4 servings

Eggplant Parmesean

Ingredients

1 large Florida eggplant, about 2 pounds

3/4 cup olive oil

2 cups canned tomato sauce

1/2 teaspoon dried basil

1/2 teaspoon garlic powder (may substitute 1 teaspoon Italian seasoning for above two ingredients)

1/4 cup grated Parmesan cheese

8 ounces shredded Mozzarella cheese

Preparation

Peel eggplant and cut into 1/4-inch slices
Fry on both sides in skillet in hot oil until browned.
Drain well on paper towels.
Place a layer of eggplant slices in a shallow baking dish; cover with some tomato sauce, a sprinkling of basil and garlic powder, and a little Parmesan and Mozzarella cheese.
Repeat layers until all ingredients are used, ending with Mozzarella cheese.
Bake, uncovered, at 400 degrees for 15 to 20 minutes

Yield

4 servings

Black Bean, Florida Corn and Red Pepper Salad

Ingredients

1/3 cup vinegar

1 tablespoon mustard

1 teaspoon oil

1/2 teaspoon salt

1/4 teaspoon black pepper

1 small red onion, diced

2 cups canned black beans, drained and rinsed

1 cup fresh Florida sweet corn kernels, cooked and cooled (add ½ cup for baby)

1 large red Florida bell pepper, trimmed and diced

2 tablespoons fresh parsley, chopped (option)

Preparation

In a large bowl, whisk together the vinegar, oil, salt and pepper. Add the onion and black beans.
Cook the corn kernels in a small saucepan of boiling salted water until tender, about 3 minutes. Remove the kernels with a slotted spoon and plunge them into an ice bath to stop the cooking process. Pat dry and add to the onion mixture.
Add the red pepper to the onion mixture along with the parsley. Toss well. Add salt and pepper to taste

Yield

6 Servings

Vegetable Jambalaya

Ingredients

1 tablespoon oil

1 Florida onion, chopped

1 Florida green bell pepper, chopped

1/2 cup celery, chopped

3 garlic cloves, minced

2 cups water

1 14-ounce can diced tomatoes, do not drain

1 8-ounce can tomato sauce

1/2 teaspoon dried Italian seasoning

1/4 teaspoon crushed red pepper flakes

1 cup uncooked long grain rice

1 15-ounce can butter beans, rinsed and drained

1 15-ounce can red beans, rinsed and drained

Preparation

In a large skillet, heat oil over medium heat. Cook onion, green bell pepper, celery and garlic in hot oil until tender, about 3-4 minutes, stirring frequently.
Add water, tomatoes, tomato sauce, Italian seasoning and red pepper flakes.
Bring to a boil and add rice. Reduce heat to low, cover and simmer for 20-25 minutes until rice is tender, stirring frequently.
Add beans and cover. Simmer 5-10 minutes longer or until well heated, stirring frequently.

Yield

4 to 6 Servings

Shepherd’s Pie

Ingredients

1 tablespoon vegetable oil

1 large Florida onion, peeled and chopped

1 large Florida carrot, peeled and chopped

1 pound lean ground beef or turkey

1 cup low sodium vegetable broth

1 tablespoon tomato paste

1 teaspoon dry rosemary

1 cup Florida green beans, chopped

3 pounds Florida potatoes, peeled and cut into chunks

2 tablespoons unsalted butter

1/2 cup low-fat milk

salt to taste

Preparation

Preheat oven to 375 degrees.
In a large pan over medium-high heat, heat the oil; add the onion, carrot and meat. Cook until done, 8 to 10 minutes.
Drain the fat and add the broth, tomato paste and rosemary. Simmer until the juices thicken, about 10 minutes, add the green beans. Pour the mixture into a 1 1/2-quart baking dish; set aside.
Bring potatoes to a boil. Cook until tender, about 20 minutes; drain. Mash the potatoes with the butter, milk and salt. Spread over the meat mixture. Bake until golden, 30 to 35 minutes.

For Baby

After cooking potatoes in step 4, remove 1 cup of the potatoes before adding butter, milk and salt. Place in food grinder and puree. Freeze any extra in ice cube trays for use later.

Yield

6 Servings

Tilapia and Vegetable Bake

Ingredients

1 large Florida tilapia filet or favorite white fish

2 tablespoon olive oil

1 small Florida zucchini, chopped in thin rounds

1 Florida carrot, chopped in small rounds

1/2 red Florida pepper, chopped

1/2 yellow Florida pepper, chopped

1 medium sized Florida onion, chopped

8 Florida cherry tomatoes, quartered

1 tablespoon canola or olive oil

1 tablespoon ketchup

1 1/2 cups tomato juice

1 tablespoon brown or white Florida sugar

1 lemon, fresh squeezed

black pepper

1 teaspoon dried oregano

3/4 teaspoon dried sweet basil

1 teaspoon salt

Preparation

Preheat your oven to 350 degrees.
Prepare the cleaned fish in the middle of a baking pan, sprinkle and spread around the olive oil on both sides of the fish.
Squeeze the lemon on both sides of the fish, and sprinkle with black pepper.
Sauté the chopped vegetables in the canola oil just enough to soften a little and set aside.
In a small cup, mix the oregano, basil, salt and spread over the inside and outside of the fish.
Pour the sautéed vegetables over the fish; in a bowl, mix the sugar, ketchup and tomato juice and pour over the fish.
Cover and place in the oven until it is done all the way- the flesh should be soft and flaky. Do not overcook. A general rule for cooking fish is 10 minutes per inch of thickness.

Yield

2 servings

Yellow Squash and Corn Soup

Ingredients

1 pound Florida yellow squash

2 ears fresh Florida sweet corn (1 1/2 cup frozen)

3 large Florida onion

2 large Florida garlic cloves

1 fresh jalapeño pepper

1 tablespoon olive oil

1/4 teaspoon ground cumin

2 1/2 cups water

salt and pepper to taste

Preparation

Cut squash crosswise into 1/2-inch-thick slices.
Shuck corn and, working over a bowl, cut kernels from cobs. Halve cobs.
Chop onion and mince garlic. Wearing rubber gloves, chop pepper.
In a 5-quart heavy kettle combine all ingredients (including shucked cobs) except water and cook over moderate heat, stirring, 3 minutes.
Stir in water and simmer mixture until squash is very tender, about 15 minutes. Discard cobs.
In a blender puree mixture in batches until smooth (use caution when blending hot liquids), transferring batches to another bowl. Season soup with salt and pepper.

Yield

3-4 Servings

Burritos Supreme

Ingredients

1 15-ounce can red beans or black beans

3 cups shredded Florida zucchini and yellow squash (add 1/2 cup for baby)

1 medium Florida onion

1 small clove Florida garlic

Dash of chili powder or cayenne pepper to taste

2 cups shredded cheddar cheese

1 8-ounce cup tomato sauce

1 8-ounce can diced tomatoes with chilies

6-8 corn or flour tortillas

*Optional: Add 1 pound cooked lean ground beef or turkey

Preparation

Sauté squash with onion and garlic.
Add beans, tomato sauce and spices.
Roll mixture into tortillas and place in 9” x 9” pan.
Mix cheese and canned diced tomatoes/chilies and pour over burritos.
Bake 20 minutes at 350 degrees, or until hot throughout and bubbling.

For Baby

Before sautéing squash for recipe take ½ cup squash for baby and steam until tender. Place in food grinder and puree. Freeze any extra portion in ice cube tray for use later.

Yield

4-6 Servings

FTLA (Florida Tomato, Lettuce, and Avocado) Sandwiches

Ingredients

2 tablespoons low-fat mayonnaise

8 slices whole-grain bread, toasted

4 large leaves Florida green or red leaf lettuce

1 large ripe Florida tomato, thinly sliced

1 Florida avocado, sliced and peeled (add 1 small avocado for baby)

12 very thin slices Florida cucumber

4 slices Swiss cheese

Preparation

Spread mayonnaise on the 8 slices of bread.
Layer 4 slices with 1 lettuce leaf, 1 slice tomato, 1 slice avocado, 3 slices cucumber, and 1 slice cheese; top with remaining bread slices. Cut sandwiches in half diagonally.

For Baby

Just before preparing sandwiches for the family, peel and slice small avocado for baby. Place in food grinder to puree. Freeze any extra portion in ice cube tray for use later.

Yield

4 Servings (sandwiches)

Florida Vegetable Pasta Stew

Ingredients

1 tablespoon olive oil

1/2 medium Florida onion, finely chopped

1 Florida green or red pepper, chopped

2 small Florida eggplants, cubed (add 1/4 cup for baby)

1 small Florida zucchini, cubed (add 1/4 cup for baby)

1 bay leaf

1/4 teaspoon dried oregano

2 cups chopped Florida tomatoes with their juice

salt and pepper

1 pound pasta (your favorite)

1/4 cup Parmesan cheese

*Optional: 1 pound cooked lean ground beef or turkey

Preparation

Heat the oil in a 4-quart sauce pot over medium heat. Add the onion and cook until soft and translucent, about 3 to 4 minutes.
Add the pepper and cook 2 minutes more. Add the eggplant and cook 2 more minutes.
Add the zucchini, garlic, bay leaf and oregano. Season lightly with salt and pepper and continue to cook for 2 more minutes.
Add the tomatoes and simmer for 40 minutes, uncovered.
Meanwhile, bring a large pot of well-salted water to a boil. Add the pasta and cook until firm, about 12 minutes.
Toss the hot pasta with the stew mixture and sprinkle with Parmesan cheese.
Adjust the salt and pepper to taste.

For Baby

Before adding zucchini to steps 2 and 3 remove 1/4 cup for baby and steam until tender. Place in food grinder and puree. Freeze any extra portion in ice cube tray for use later.

Yield

4 Servings

Sweet Potato and Ginger Pancakes

Ingredients

1 1/2 pounds sweet potatoes, peeled and diced

1/4 cup Florida onion, chopped

1 teaspoon ground ginger

3 eggs

3/4 cup milk

1/2 cup flour

1 teaspoon salt

1/4 teaspoon pepper

1/4 cup green onions, sliced

oil, as needed for frying

Preparation

Place a small amount of the sweet potatoes in a food processor and pulse until the potato pieces are about the size of dried rice; repeat procedure with remaining potatoes until they are similar in size. If you do not have a food processor you can use a hand grater to coarsely grate potatoes.
Add the onion to the last batch of potatoes to be processed.
Combined remaining ingredients and add to processed potatoes in a large bowl; mix thoroughly.
Spoon potato batter into a skillet and fry with 1/8 inch of oil over medium heat. Brown both sides and serve hot.

For Baby

Cut one sweet potato into small chunks. Boil potato chunks and reserve left over water to thin potatoes. Place potatoes in food grinder and puree. Add reserved water as needed to achieve smooth, thin consistency.

Yield

4 servings

Blueberry-Lemon Parfait

Ingredients

2 cups Florida blueberries

16 ounces non-fat lemon yogurt (or your favorite flavor)

10 gingersnaps, crumbled (or your favorite cookie)

Preparation

In each of four glasses, put 1/2 cup blueberries, followed by 1/2 cup yogurt, and then crumbled gingersnaps.

For Baby

Take a handful, about 1/2 cup, of the blueberries and puree them in food grinder. Mix with a small amount of the yogurt.

Yield

4 Servings

Vegetable and Cheese Quesadilla

Ingredients

1 spinach or whole-wheat tortilla wrap

1/3 to 1/2 cup grated cheese (cheddar, jack or your favorite)

1/3 to 1/2 cup Florida tomatoes, blanched zucchini or blanched squash, thinly sliced

oil or cooking spray

Preparation

Preheat a skillet over medium-high heat and lightly coat with oil or cooking spray. Lay wrap or tortilla on a flat surface. Cover half of the tortilla with just enough cheese to cover the wrap.
Layer vegetables on top of the cheese, then add another thin layer of cheese on top of the vegetables.
Fold the wrap in half and carefully lay in the skillet. Cook for several minutes until each side is golden brown and the cheese is melted. Remove quesadilla from pan and let cool.
Cut into bite-size triangular pieces.
To reheat leftovers, warm in a 350-degree F oven.

Yield

4 Servings

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Fresh From Florida Kids

Phase One : Family Recipes

Lemon Herb Chicken

Herbed Zucchini

Broccoli and Cauliflower Casserole

Eggplant Parmesean

Black Bean, Florida Corn and Red Pepper Salad

Vegetable Jambalaya

Shepherd’s Pie

Tilapia and Vegetable Bake

Yellow Squash and Corn Soup

Burritos Supreme

FTLA (Florida Tomato, Lettuce, and Avocado) Sandwiches

Florida Vegetable Pasta Stew

Sweet Potato and Ginger Pancakes

Blueberry-Lemon Parfait

Vegetable and Cheese Quesadilla