Little Acorn Learning Autumn Childcare Menu

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

Day

Grain & Color

Rice Purple

Breakfast
Apple Pie Autumn Smoothie

Snack
Coconut Brown Rice with Raisins and Cinnamon Oat Porridge

Lunch
Simple Chicken Soup

Snack
Squirrel Nibbles

Monday

Tuesday Wednesday Thursday Friday

Oats Red Millet Yellow Barley Orange Rye Green

Simple Breakfast Burritos Bear Mush

Orange Barley Cakes Broccoli Breakfast Casserole

Toasted Millet Squares Coconut Flour Apple Muffins Rye Bars

Fruit and Nut Sandwiches Fall Veggie Quiche Eggie Pasta

Hummus with Veggies Sticks Yogurt and Fruit Popcorn with Cheese Fruits and Nuts

Home-made Pizza

Introduction
Autumn, the days are getting cooler, and the harvest is in full swing. We can find fresh vegetables and apples, pears and nuts everywhere. Children are hungry for warming grains, sweet fruits and hardy vegetables. Here you will find plenty of inspiration to keep your menus and vibrant as the Fall colors. Welcome to the Autumn installment of the Little Acorn Learning Menu For Childcare Providers This weekly menu is meant to be used throughout the Fall season with small weekly adjustments 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 through the 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 and widely used in Waldorf kindergartens and homes the world over. We have also included many recipes that are easily double or tripled so that you can serve homemade wholesome foods every day without having to spend all day in the kitchen. You are busy enough and these menus are designed to make it easier on you. Many of the grains and porridges can easily be frozen as well so you wont have to 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 our own experience of the qualities of each day. For instance, on Thursday not only can we offer Orange Barley Cakes for breakfast, the orange color of the egg yolk included 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 is preparing for winter. He scurries around finding nuts and seeds and fruits and brings them back to his hole (the bowl). There they get stirred around and then the squirrel shares his bounty with the kids. As you will notice, the recipes are formatted like recipe cards. They can be printed on card stock or glued to recipe cards and saved in a recipe box if so desired.

Basics
Cooking the Perfect Pot of Brown Rice:
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 the rice in a heavy-bottomed pot. Add a little less than two cups of water or broth (or apple juice to make breakfast cereal) per cup of rice. Bring to a boil on high heat and let boil rapidly, 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 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 a microwave 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 heat the rice without overcooking it. These same directions may be followed for many other grains as well, such as barley or millet.

On Soaking Grains
We highly recommend you soak or ferment any grains you use. Grains and nuts and seeds and beans contain phytic acid. Non-ruminant animals lack the digestive enzyme phytase required to digest phytic acid. Phytic acid binds to important minerals such as calcium, magnesium, iron and zinc in the intestines and prevents its absorption in the body and can therefore contribute to mineral deficiencies and deficiency diseases such as bone loss (as in osteoporosis). This is particularly a problem for children and the elderly or any one whose intake of essential nutrients is less then ideal (that means most of us). Tree nuts, seeds, beans, and grains also contain enzyme inhibitors. Enzyme inhibitors 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 has landed in a hospitable environment, such as moist, warm and slightly acidic soil. Then the enzyme inhibitors are inactivated so that the seed can begin to germinate. If we consume grains with their enzyme inhibitors intact, those enzyme inhibitors will

also inhibit our own digestive enzymes from working properly, resulting in gastrointestinal troubles and extra stress on the pancreas. We can mirror the natural process of inactivating the enzyme inhibitors on our kitchen counter by soaking seed in warm, slightly acidic water for several hours, or in the case of foods like bread 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 bodies are better able to absorb more of those additional nutrients. To increase the absorption of vitamins such as calcium, phosphorus, iron, B vitamins even further we should enjoy our grains with fat soluble vitamins such as A and D. Vitamins A and D are 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 be cooked whole such as wheat berries, rice, quinoa or buckwheat (kashi) should be soaked overnight in warm, slightly acidic water. Put the grains in a bowl and cover with warm water and then add a tablespoon or two of lemon juice, yogurt, kefir, or whey to the bowl to make it acidic. The next morning rinse off the grains and cook as desired. This same method should be used for beans and raw nuts. Nuts can be dried after soaking in a dehydrator or low oven. Grains soaked for breakfast with yogurt or kefir need not to be rinsed. After soaking, grains may also be dried and then ground for making bread or pastries, in which case slow fermentation as in sourdough is no longer necessary. For those of us who like short cuts, sprouted grain breads, rolls and tortillas as well as traditional sourdough breads are widely available (look for breads that say no yeast or traditional sourdough) and even sprouted grain flours are becoming more common. If your health food store doesn't carry them yet they should be able to order them for you.

Recipes Breakfast
Ingredients 3 apples, cored and slice (leave skin on if organic) or use 2 cups apple sauce 1-2 c yogurt or milk (or almond milk) 3-4 T almond butter or 1 scoop protein powder) 1 banana 2 t vanilla 1 t cinnamon 1-3 T coconut oil ( melt first) Few ice cubes (optional)

Apple Pie Autumn Smoothie

Directions
Blend all ingredients together well. On chilly mornings this may also be served warmed gently.

Ingredients 4 sprouted grain tortillas 4 eggs, scrambled 1 c refried beans (homemade or canned) 1 c shredded cheese

Simple Breakfast Burritos

Directions

Spoon c of beans on each tortilla, top with 1.4 of the eggs and c of cheese. Roll and heat for several minutes in a toaster oven. Made be made ahead of time and kept tightly covered in the fridge or frozen.

Ingredients 4 c hot breakfast grains (available in many varieties at health food stores. Try gluten free blends, corn grits or coarsely ground spelt) c sunflower seeds c slivered almonds c sesame seed 1 c raisins 1 t sea salt 2 T yogurt 2 c water or milk Honey or maple syrup for serving Butter for serving

Bear Mush

Directions

Mix the first 6 ingredients together and keep in a covered container in a cool and dark place. Place one cup or the mixture with the water or milk and yogurt in a bowl and let it soak, covered tightly on the counter overnight. The next morning bring to a boil and simmer until done. Serve with a bit of butter and some honey or syrup.

Ingredients 1 cup barley flour 1/3 cup unbleached flour 2 teaspoons baking powder 1/2 teaspoon baking soda 1 cup ricotta cheese 1/2 cup whole milk 1/2 cup orange juice 1 teaspoon grated orange peel 2 large eggs, beaten 3 tablespoons butter, melted 1 teaspoon vanilla Pure maple syrup and butter, for toppings

Orange Barley Cakes

Directions
In large bowl, combine flours, ricotta cheese and milk (beat milk with ricotta together first until its smooth). Mix well, cover and leave to soak overnight. The next morning mix baking powder and baking soda; set aside. In another large bowl, beat together orange juice, orange peel, eggs, butter and vanilla. Add all ingredients together and mix until well blended. Heat griddle or frying pan until hot. Add a teaspoon or so of butter. Spoon about 3 tablespoons batter onto griddle. Cook pancake until bubbles appear. Turn and cook until golden brown. Serve with a small drizzle of pure maple syrup and butter. Makes 12 pancakes. These freeze well, so make a double or triple batch and freeze so all you will have to do is reheat them in a toaster oven.

Ingredients 1/4 pound ham (optional) 1-2 cups broccoli, cut into florets 4 slices sprouted grain bread 1 tablespoon butter, softened 1/4 cup shredded Cheddar cheese 6 eggs 1 cup milk salt and pepper to taste

Broccoli Breakfast Casserole

Directions
Lightly butter a small baking pan or casserole dish. Lightly butter bread slices. Line bottom of baking pan with bread slices. Cover bread with cheese, ham and broccoli. In a large bowl, beat together eggs, milk, salt and pepper. Pour egg mixture into pan. Refrigerate overnight or bake immediately. Preheat oven to 325 degrees F. Bake until eggs are solid, approximately 60 minutes.

Morning Snack
Ingredients 1 cup brown rice 1 c full fat coconut milk Little less then one cup water c raisins Sprinkle of cinnamon Pinch of seasalt

Coconut Brown Rice with Raisins and Cinnamon

Directions
Combine ingredients (beside the cinnamon) in a pot. Bring to a boil on high heat and let boil
rapidly, 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.

Ingredients 1 cup steel cut (Scottish) Oats 2 cups milk (cow or other) or water 1 T yogurt or 1 t lemon juice Pinch of sea salt Butter and maple syrup for serving

Oat Porridge

Directions

Soak the oats overnight in milk with yogurt added or water with the lemon juice. If soaking in water, rinse the following morning and bring to a simmer with two cups of fresh water and a pinch of sea salt. If using milk, dont rinse but bring oats and milk to a simmer. Simmer covered over a low fire for 30 minutes stirring often, until the oats as tender. Serve with a small lump of butter in each bowl and a little bit of pure maple syrup.

Ingredients 3 c millet 6 c water 1/4 or 1/3 c maple syrup 1-2 T butter Pinch of sea salt

Toasted Millet Squares

Directions

Over med heat, toast millet in bottom of a large pot until you start to smell the millet (optional). Add water, butter and maple syrup and bring to a boil. Reduce heat, cover, and cook at a slow boil for about 40 minutes. Do NOT stir the pot. When all the water is absorbed, pour into a glass 9x13 inch baking dish and allow to cool and set up. Cut into small squares. Put the squares under a broiler or in a toaster oven briefly before serving and serve as is or with seasonal fruit or nut butter. Squares freeze well. Let defrost before toasting.

Ingredients 1/3 cup coconut flour 3 eggs 1/4 teaspoon vanilla 2 tablespoons melted butter 2 tablespoons milk 1-2 tablespoons honey 1/4 teaspoon sea salt 1/4 teaspoon baking powder 1/2 cup chopped apple

Coconut Flour Apple Muffins

Directions
Whisk eggs, butter, coconut milk, honey, salt and vanilla until thoroughly blended. Sift all coconut flour. Stir sifted coconut flour and baking powder into the batter and stir until there are no lumps. Fold in apple pieces. Pour batter into paper-line muffin tin. Bake at 400 F, makes 6 muffins These muffins are high in healthy fats and protein as opposed to normal muffins that are high in carbohydrates. Adjust the amount of honey to you tastes (less is better of course!) Coconut flour can be found in health food stores, it is not the same as desiccated coconut.

Dairy free option: use almond or coconut milk and coconut oil

1 cup honey 1 cup coconut or light olive oil 2 egg yolks 1 teaspoon vanilla extract 1 cup rye flour 1 cup rolled oat, uncooked 2 egg whites, stiffly beaten 1/4 cup sesame seed

Ingredients

Rye Bars

Directions

Blend the honey, oil, egg yolks, and vanilla. Add the rye flour and rolled oats and mix thoroughly. Fold in the stiffly beaten egg whites. Pour the dough into a greased 12x8x2inch pan. Sprinkle the top of it with sesame seeds. Bake in a preheated 350 degree F oven for 30-35 minutes. Cut into 1x4" bars. Remove the bars while still warm. These freeze well but taste better when briefly warmed before serving. If you can find sprouted rye flour, use that.

Lunch
Ingredients 2 quarts stock (vegetable or chicken) 2 cups cooked chicken (or tofu or quorn) 4 carrots, sliced 4-6 stalks of celery, sliced 1 leek, sliced 1 onion, chopped 2-3 cloves garlic, minced 2 handfuls finely chopped greens (such as chard, turnip or beet greens, collards, or kale) (optional, but a great way to get green leafy veggies into young children) Some cooked rice or noodles (optional) T olive oil or butter sea salt

Simple Chicken Soup

Directions

Heat the oil in a large pot and gently saut the onion for about 5 minutes. Add the garlic and saut for about one minute more. Add the carrot, leek, celery and stock. Bring to a simmer and cook for 30-40 minutes or until the vegetables are very tender. 10 minutes before the end of the cooking time add the cooked chicken or meat substitute and the chopped greens and rice or noodles if using. Season well with sea salt. This soup also freezes really well (or you could can it using a pressure canning). Make large amount and have them on hand.

Ingredients 4 slices sprouted grain bread 4 T nut butter 2 kiwis(or other seasonal soft fruits such as peaches) 1 banana

Fruit and Nut Sandwiches

Directions

Toast the bread and top each slice with nut butter and sliced fruit. Serve with sliced veggies such as carrots or cucumber.

Ingredients 2 carrots, sliced 1-2 parsnips, sliced 1 onion, minced 2 cloves garlic, minced 1 T butter 1-2 handfuls finely chopped greens (such as chard, collards, kale) 1 c shredded cheddar cheese (optional) 1 c milk 3 eggs Sea salt and pepper 1 whole grain pie crust (optional)

Fall Veggie Quiche

Directions

Sautee the onion, parsnip, carrot and garlic in the butter for 10-15 minutes, stirring often. Add the chopped greens if using and saut for another 5 minutes or until greens are wilted and most of the moisture for the green is cooked away. In the mean time in another bowl, beat the eggs with the milk and season with sea salt and pepper. Butter a cast iron skillet or casserole dish and add the sauted vegetables. Pour egg mixture over and top with cheese (if using). Bake in a 350 degree oven for 45 minutes or until the egg has set. Alternately, spoon the vegetables into a prepared pie crust and proceed as above.

This quiche freezes very wellmake a few at a time.

Ingredients 8 oz brown rice pasta 4 eggs T butter c Parmesan cheese (optional) 1-2 cups broccoli florets Or 1-2 cups chopped greens (such as collards or kale) sea salt

Eggie Pasta

Directions

Boil the pasta according to package directions in salted water. In the mean time fry the eggs trying to leave the yolk a bit runny if you are comfortable with that. Add the vegetables to the boiling pasta for the last 5 minutes of cooking time. Drain pasta and vegetables. Spoon pasta and veggies into bowls and top each bowl with an egg and some cheese. If you leave the yolks runny, you can now break the yolk as a sauce for the pasta

Ingredients Approximately 4 cups whole wheat or spelt flour Approximately 2 cups unbleached flour 1 T yeast 1 T sea salt 2 T honey 3 T olive oil 2 c warm water 4 c tomato sauce (canned is fine) 4 c mozzarella cheese Optional toppings such as sliced black olives, cooked meat, broccoli, green peppers etc.

Pizza

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 whole wheat 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 3045 minutes and bake in a 425 degree oven for 20 is melted. minutes or until crust is golden brown and cheese

Afternoon Snack
Ingredients 1 c sunflower seeds or pumpkin seeds 1 c soaked and dried almonds (or other nuts as preferred) 1 cup coconut flakes 1 cups raisins or dried apple pieces

Squirrel Nibbles

Directions

Mix all together in a large bowl.

Hummus: 2 cups soaked and cooked and drained chickpeas or garbanzo beans (or use canned) 1/4 cup liquid from chickpeas 3-5 tablespoons lemon juice (depending on taste) 1 1/2 tablespoons tahini 2 cloves garlic, crushed (optional,, children may not like it too garlicky) 1/2 teaspoon sea salt 2 tablespoons olive oil Veggies Sticks: Cut into sticks any or all of the following: carrots, celery, stems from broccoli, daikon radish, cucumber, bell peppers

Ingredients

Hummus with Veggie Sticks

Directions

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

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

Ingredients

Yogurt with Fruit

Directions

Put half a cup of yogurt into each dish and top with half a cup of fruit or apple sauce and a drizzle of honey if the yogurt is very tangy or the fruit not very sweet. Do not give honey to children under 1.

2 T coconut oil C popping corn 1 c shredded cheddar cheese or cup shredded Parmesan Cheese or sea salt and nutritional yeast flakes to taste

Ingredients

Popcorn with Cheese

Directions

Heat the coconut oil in a heavy bottomed pot with a lid. When oil is hot, add the corn and cover the pot. Shake the pot often and heat over a medium flame until most of the popping stops. Pour popped corn in a bowl and top with desired topping.

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

Fruits and Nuts

Directions

Serve the fruit with the nuts on the dame plate or serve the nut butter as a dip for the fruits.

Seasonal fruits such as apples pears, late peaches, grapes, plums etc.