Autumn Menu for Daycare - Freebie

7/30/2019 Autumn Menu for Daycare - Freebie

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By Tanya Carwyn

(For more great menu ideas and lots of information on whole foods visit:www.KitchenMuse.net)

Day Grain & Color Breakfast Snack Lunch Snack

Monday RicePurple

Apple Pie

AutumnSmoothie

Coconut

Brown Ricewith Raisins

andCinnamon

Simple

Chicken Soup

Squirrel

Nibbles

Tuesday OatsRed

SimpleBreakfastBurritos

Oat Porridge Fruit andNut

Sandwiches

Hummuswith Veggies

Sticks

Wednesday MilletYellow

Bear Mush ToastedMillet

Squares

Fall VeggieQuiche

Yogurt andFruit

Thursday BarleyOrange

Orange

Barley Cakes

Coconut

Flour AppleMuffins

Eggie Pasta Popcorn with

Cheese

Friday RyeGreen

BroccoliBreakfastCasserole

Rye Bars Home-madePizza

Fruits andNuts


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Autumn, the days are getting cooler, and the harvest is in full swing. We can findfresh vegetables and apples, pears and nuts everywhere. Children are hungry for

warming grains, sweet fruits and hardy vegetables. Here you will find plenty ofinspiration to keep your menus and vibrant as the Fall colors.

Welcome to the Autumn installment of the Little Acorn Learning Menu ForChildcare Providers

This weekly menu is meant to be used throughout the Fall season with small weeklyadjustments that will be included monthly in the Little Acorn Learning Guides.Children thrive on rhythm and it is a great idea to use this same menu all throughthe Fall season. It was compiled by a nutritionist and it is provider and kid tested!

This menu is set up so as to use the daily grains specified by Rudolph Steiner andwidely used in Waldorf kindergartens and homes the world over. We have alsoincluded many recipes that are easily double or tripled so that you can servehomemade wholesome foods every day without having to spend all day in thekitchen. You are busy enough and these menus are designed to make it easier onyou. Many of the grains and porridges can easily be frozen as well so you wont haveto soak and cook them each day.

The recipes are also arranged so they emphasize the colors associated with each

day. These are subtleties we feel can make a big difference in the children and ourown experience of the qualities of each day. For instance, on Thursday not only canwe offer Orange Barley Cakes for breakfast, the orange color of the egg yolkincluded for lunch will also help orient the children to color of the day.

These recipes invite story telling, either while preparing, serving or at the table.Think about making the Squirrel Nibbles. Tell a story about a squirrel who ispreparing for winter. He scurries around finding nuts and seeds and fruits andbrings them back to his hole (the bowl). There they get stirred around and thenthe squirrel shares his bounty with the kids.

As you will notice, the recipes are formatted like recipe cards. They can be printedon card stock or glued to recipe cards and saved in a recipe box if so desired.


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It is easy to cook the perfect pot of brown rice, every time, once you know how.Rice is a grain that is very low in phytic acid so soaking it is not essential. Place therice in a heavy-bottomed pot. Add a little less than two cups of water or broth (orapple juice to make breakfast cereal) per cup of rice. Bring to a boil on high heatand let boil rapidly, uncovered until the level of the water is nearly at the level ofthe rice. Then turn down the stove to its lowest setting, cover the pot tightly andcook for anywhere from two to three hours. Do not open the lid during that time.After two hours, remove the lid and fluff the rice gently.

Cook large amounts at once and freeze or refrigerate the left-overs for quick

vegetable fried rice and to add to soups and other dishes. Reheating rice without amicrowave is easy as well. Juts add a tablespoon or two of water to a pot of rice,cover tightly and heat on a low flame for about 5 minutes or so, the steam will heatthe rice without overcooking it.

These same directions may be followed for many other grains as well, such as barleyor millet.

We highly recommend you soak or ferment any grains you use. Grains and nuts andseeds and beans contain phytic acid. Non-ruminant animals lack the digestiveenzyme phytase required to digest phytic acid.

Phytic acid binds to important minerals such as calcium, magnesium, iron and zinc inthe intestines and prevents its absorption in the body and can therefore contributeto mineral deficiencies and deficiency diseases such as bone loss (as inosteoporosis). This is particularly a problem for children and the elderly or any onewhose intake of essential nutrients is less then ideal (that means most of us).

Tree nuts, seeds, beans, and grains also contain enzyme inhibitors. Enzymeinhibitors are nature's way of preventing premature germination of the seed.Enzymes within the grain or seed are kept dormant until such time as the seed haslanded in a hospitable environment, such as moist, warm and slightly acidic soil. Thenthe enzyme inhibitors are inactivated so that the seed can begin to germinate. Ifwe consume grains with their enzyme inhibitors intact, those enzyme inhibitors will


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also inhibit our own digestive enzymes from working properly, resulting in gastro-intestinal troubles and extra stress on the pancreas. We can mirror the naturalprocess of inactivating the enzyme inhibitors on our kitchen counter by soakingseed in warm, slightly acidic water for several hours, or in the case of foods likebread and pancakes, by allowing the dough a long and slow fermentation in the form

of traditional sourdough fermentation.

When grains are properly prepared, their nutrient content increases and our bodiesare better able to absorb more of those additional nutrients. To increase theabsorption of vitamins such as calcium, phosphorus, iron, B vitamins even further weshould enjoy our grains with fat soluble vitamins such as A and D. Vitamins A and Dare found in animal fats such as butter, lard and cream which, as luck would have it,make nice accompaniments to grains (oatmeal porridge with cream for example,sourdough bread with butter and cheese).

A little planning makes soaking or fermenting grains easy. Grains that are to becooked whole such as wheat berries, rice, quinoa or buckwheat (kashi) should besoaked overnight in warm, slightly acidic water. Put the grains in a bowl and coverwith warm water and then add a tablespoon or two of lemon juice, yogurt, kefir, orwhey to the bowl to make it acidic. The next morning rinse off the grains and cookas desired. This same method should be used for beans and raw nuts. Nuts can bedried after soaking in a dehydrator or low oven. Grains soaked for breakfast withyogurt or kefir need not to be rinsed. After soaking, grains may also be dried andthen ground for making bread or pastries, in which case slow fermentation as insourdough is no longer necessary.

For those of us who like short cuts, sprouted grain breads, rolls and tortillas as wellas traditional sourdough breads are widely available (look for breads that say noyeast or traditional sourdough) and even sprouted grain flours are becoming morecommon. If your health food store doesn't carry them yet they should be able toorder them for you.


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Apple Pie Autumn SmoothieIngredients Directions

Blend all ingredients together well. On chillymornings this may also be served warmedgently.

3 apples, cored and slice (leave skin on iforganic) or use 2 cups apple sauce1-2 c yogurt or milk (or almond milk)3-4 T almond butter or 1 scoop proteinpowder)1 banana2 t vanilla

1 t cinnamon1-3 T coconut oil ( melt first)Few ice cubes (optional)

Simple Breakfast BurritosIngredients Directions

Spoon c of beans on each tortilla, top with1.4 of the eggs and c of cheese. Roll andheat for several minutes in a toaster oven.Made be made ahead of time and kept tightlycovered in the fridge or frozen.

4 sprouted grain tortillas4 eggs, scrambled1 c refried beans (homemade or canned)1 c shredded cheese


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Bear MushIngredients Directions

Mix the first 6 ingredients together and keepin a covered container in a cool and dark place.

Place one cup or the mixture with the wateror milk and yogurt in a bowl and let it soak,

covered tightly on the counter overnight. Thenext morning bring to a boil and simmer untildone. Serve with a bit of butter and somehoney or syrup.

4 c hot breakfast grains (available inmany varieties at health food stores.Try gluten free blends, corn grits orcoarsely ground spelt) c sunflower seeds c slivered almonds c sesame seed1 c raisins1 t sea salt

2 T yogurt2 c water or milkHoney or maple syrup for servingButter for serving

Orange Barley CakesIngredients Directions

In large bowl, combine flours, ricotta cheeseand milk (beat milk with ricotta together first

until its smooth). Mix well, cover and leave tosoak overnight. The next morning mix bakingpowder and baking soda; set aside. In anotherlarge bowl, beat together orange juice, orangepeel, eggs, butter and vanilla. Add allingredients together and mix until wellblended. Heat griddle or frying pan until hot.Add a teaspoon or so of butter. Spoon about3 tablespoons batter onto griddle. Cookpancake until bubbles appear. Turn and cookuntil golden brown. Serve with a small drizzleof pure maple syrup and butter. Makes 12pancakes. These freeze well, so make adouble or triple batch and freeze so all youwill have to do is reheat them in a toasteroven.

1 cup barley flour1/3 cup unbleached flour

2 teaspoons baking powder1/2 teaspoon baking soda1 cup ricotta cheese1/2 cup whole milk1/2 cup orange juice1 teaspoon grated orange peel2 large eggs, beaten3 tablespoons butter, melted1 teaspoon vanillaPure maple syrup and butter, for toppings


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Broccoli Breakfast CasseroleIngredients Directions

Lightly butter a small baking pan or casseroledish. Lightly butter bread slices. Line bottomof baking pan with bread slices. Cover breadwith cheese, ham and broccoli. In a large bowl,beat together eggs, milk, salt and pepper.Pour egg mixture into pan. Refrigerateovernight or bake immediately.

Preheat oven to 325 degrees F. Bake untileggs are solid, approximately 60 minutes.

1/4 pound ham (optional)1-2 cups broccoli, cut into florets4 slices sprouted grain bread1 tablespoon butter, softened

1/4 cup shredded Cheddar cheese6 eggs1 cup milksalt and pepper to taste


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Coconut Brown Rice with Raisins and CinnamonIngredients DirectionsCombine ingredients (beside the cinnamon) ina pot. Bring to a boil on high heat and let boilrapidly, uncovered until the level of the water is

nearly at the level of the rice. Then turn down the

stove to its lowest setting, cover the pot tightly

and cook for anywhere from one to 2 hours. Do not

open the lid during that time. After two hours,

remove the lid and fluff the rice gently. Serve

sprinkled with a little cinnamon.

1 cup brown rice1 c full fat coconut milkLittle less then one cup water c raisinsSprinkle of cinnamonPinch of seasalt

Oat PorridgeIngredients DirectionsSoak the oats overnight in milk with yogurtadded or water with the lemon juice. Ifsoaking in water, rinse the following morningand bring to a simmer with two cups of freshwater and a pinch of sea salt. If using milk,dont rinse but bring oats and milk to asimmer. Simmer covered over a low fire for30 minutes stirring often, until the oats astender. Serve with a small lump of butter ineach bowl and a little bit of pure maple syrup.

1 cup steel cut (Scottish) Oats2 cups milk (cow or other) or water1 T yogurt or 1 t lemon juicePinch of sea saltButter and maple syrup for serving


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Toasted Millet SquaresIngredients Directions

Over med heat, toast millet in bottom of alarge pot until you start to smell the millet(optional). Add water, butter and maple syrup

and bring to a boil. Reduce heat, cover, andcook at a slow boil for about 40 minutes. DoNOT stir the pot. When all the water isabsorbed, pour into a glass 9x13 inch bakingdish and allow to cool and set up. Cut intosmall squares. Put the squares under a broileror in a toaster oven briefly before serving andserve as is or with seasonal fruit or nutbutter.

Squares freeze well. Let defrost beforetoasting.

3 c millet6 c water1/4 or 1/3 c maple syrup

1-2 T butterPinch of sea salt

Coconut Flour Apple MuffinsIngredients Directions

Whisk eggs, butter, coconut milk, honey, saltand vanilla until thoroughly blended. Sift all

coconut flour. Stir sifted coconut flour andbaking powder into the batter and stir untilthere are no lumps. Fold in apple pieces. Pourbatter into paper-line muffin tin. Bake at 400F, makes 6 muffins

These muffins are high in healthy fats andprotein as opposed to normal muffins thatare high in carbohydrates. Adjust the amountof honey to you tastes (less is better ofcourse!) Coconut flour can be found in healthfood stores, it is not the same as desiccated

coconut.

1/3 cup coconut flour3 eggs

1/4 teaspoon vanilla2 tablespoons melted butter2 tablespoons milk1-2 tablespoons honey1/4 teaspoon sea salt1/4 teaspoon baking powder1/2 cup chopped apple

Dairy free option: use almond or coconutmilk and coconut oil


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Rye BarsIngredients Directions

Blend the honey, oil, egg yolks, and vanilla.Add the rye flour and rolled oats and mixthoroughly. Fold in the stiffly beaten eggwhites. Pour the dough into a greased 12x8x2-

inch pan. Sprinkle the top of it with sesameseeds. Bake in a preheated 350 degree F ovenfor 30-35 minutes. Cut into 1x4" bars. Removethe bars while still warm.

These freeze well but taste better whenbriefly warmed before serving. If you canfind sprouted rye flour, use that.

1 cup honey1 cup coconut or light olive oil2 egg yolks

1 teaspoon vanilla extract1 cup rye flour1 cup rolled oat, uncooked2 egg whites, stiffly beaten1/4 cup sesame seed


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Simple Chicken SoupIngredients DirectionsHeat the oil in a large pot and gently sautthe onion for about 5 minutes. Add the garlicand saut for about one minute more. Addthe carrot, leek, celery and stock. Bring to asimmer and cook for 30-40 minutes or untilthe vegetables are very tender. 10 minutesbefore the end of the cooking time add thecooked chicken or meat substitute and thechopped greens and rice or noodles if using.Season well with sea salt.

This soup also freezes really well (or youcould can it using a pressure canning). Makelarge amount and have them on hand.

2 quarts stock (vegetable or chicken)2 cups cooked chicken (or tofu or quorn)4 carrots, sliced4-6 stalks of celery, sliced1 leek, sliced1 onion, chopped2-3 cloves garlic, minced2 handfuls finely chopped greens (such aschard, turnip or beet greens, collards, or

kale) (optional, but a great way to getgreen leafy veggies into young children)Some cooked rice or noodles (optional) T olive oil or buttersea salt

Fruit and Nut SandwichesIngredients Directions

Toast the bread and top each slice with nutbutter and sliced fruit. Serve with slicedveggies such as carrots or cucumber.

4 slices sprouted grain bread4 T nut butter2 kiwis(or other seasonal soft fruits suchas peaches)1 banana


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Fall Veggie QuicheIngredients Directions

Sautee the onion, parsnip, carrot and garlic inthe butter for 10-15 minutes, stirring often.Add the chopped greens if using and saut foranother 5 minutes or until greens are wiltedand most of the moisture for the green is

cooked away. In the mean time in anotherbowl, beat the eggs with the milk and seasonwith sea salt and pepper. Butter a cast ironskillet or casserole dish and add the sautedvegetables. Pour egg mixture over and topwith cheese (if using). Bake in a 350 degreeoven for 45 minutes or until the egg has set.Alternately, spoon the vegetables into aprepared pie crust and proceed as above.

This quiche freezes very wellmake afew at a time.

2 carrots, sliced1-2 parsnips, sliced1 onion, minced2 cloves garlic, minced1 T butter

1-2 handfuls finely chopped greens (suchas chard, collards, kale)1 c shredded cheddar cheese (optional)1 c milk3 eggsSea salt and pepper1 whole grain pie crust (optional)

Eggie PastaIngredients Directions

Boil the pasta according to package directionsin salted water. In the mean time fry theeggs trying to leave the yolk a bit runny if youare comfortable with that. Add thevegetables to the boiling pasta for the last 5minutes of cooking time. Drain pasta andvegetables. Spoon pasta and veggies intobowls and top each bowl with an egg and somecheese. If you leave the yolks runny, you cannow break the yolk as a sauce for the pasta

8 oz brown rice pasta4 eggs T butter c Parmesan cheese (optional)

1-2 cups broccoli floretsOr1-2 cups chopped greens (such as collardsor kale)sea salt


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PizzaIngredients Directions

Make the dough the day before and let soak over

night: Stir the honey into the warm water and add

the yeast. Wait until the yeast proofs, where it

gets foamy. Add the oil, salt and 3 cups wholewheat flour. Stir until the dough starts to form

and then knead with floured hands, adding more

flour as needed to make a smooth dough. Form the

dough into a ball and coat with olive oil. Place it in a

food grade plastic bag or other container and let it

sit on the counter overnight. The next day, punch

down the dough and add more unbleached flour if

need to make a smooth dough. Roll out onto greased

cookie sheets or pizza pans and top with tomato

sauce, optional topping and cheese. Let the children

help you with these last two steps. Let rise for 30-

45 minutes and bake in a 425 degree oven for 20

minutes or until crust is golden brown and cheeseis melted.

Approximately 4 cups whole wheat orspelt flourApproximately 2 cups unbleached flour

1 T yeast1 T sea salt2 T honey3 T olive oil2 c warm water4 c tomato sauce (canned is fine)4 c mozzarella cheeseOptional toppings such as sliced blackolives, cooked meat, broccoli, greenpeppers etc.


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Squirrel NibblesIngredients DirectionsMix all together in a large bowl.1 c sunflower seeds or pumpkin seeds

1 c soaked and dried almonds (or othernuts as preferred)1 cup coconut flakes1 cups raisins or dried apple pieces

Hummus with Veggie SticksIngredients Directions

In a blender or food processor process all theingredients for the dip. Blend until smooth.Check for flavor and adjust seasoning asneeded. Serve with veggies for dipping.

Hummus:2 cups soaked and cooked and drainedchickpeas or garbanzo beans (or usecanned)1/4 cup liquid from chickpeas3-5 tablespoons lemon juice (dependingon taste)1 1/2 tablespoons tahini

2 cloves garlic, crushed (optional,,children may not like it too garlicky)1/2 teaspoon sea salt2 tablespoons olive oil

Veggies Sticks:Cut into sticks any or all of the following:carrots, celery, stems from broccoli,daikon radish, cucumber, bell peppers


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Yogurt with FruitIngredients Directions

Put half a cup of yogurt into each dish and topwith half a cup of fruit or apple sauce and adrizzle of honey if the yogurt is very tangy orthe fruit not very sweet. Do not give honeyto children under 1.

2 cups yogurt

2 c cut up seasonal fruit (or apple sauce)Honey for drizzling (if needed)

Popcorn with CheeseIngredients Directions

Heat the coconut oil in a heavy bottomed potwith a lid. When oil is hot, add the corn andcover the pot. Shake the pot often and heatover a medium flame until most of the poppingstops. Pour popped corn in a bowl and top withdesired topping.

2 T coconut oil C popping corn1 c shredded cheddar cheese or cupshredded Parmesan Cheese or sea saltand nutritional yeast flakes to taste


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Fruits and NutsIngredients Directions

Serve the fruit with the nuts on the dameplate or serve the nut butter as a dip for thefruits.

1 cup soaked and dried nuts (any kind,children often like almond or cashews)- or-

cup nut butter

Seasonal fruits such as apples pears, latepeaches, grapes, plums etc.

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Autumn Menu for Daycare - Freebie