The Kids' Table

The Kids' Table Blog

Adventures in Healthy Cooking - from our Kitchen to Yours!

Whether or not you get to come cook with us at one of The Kids' Table's Chicago locations, we hope you'll follow our culinary adventures through this blog. We'll be sharing anything related to food and kids - like tips and tricks for enticing picky eaters, healthy school lunch ideas, time saving tactics in the kitchen, and of course, LOTS OF RECIPES!

Happy cooking...

Peaches & Cream Oatmeal


Oatmeal is a great way to start the day. It’s healthy, hearty and can be customized in almost endless ways. The downside? You have to cook it (which takes a little time). And the end result is basically a hot porridge. Perfect for a chilly fall or winter day. Maybe not so perfect in the heat of summer. Overnight oats have become all the rage, and solved both those problems (you measure and mix everything the night before, store in the fridge, and you have chilled oatmeal by morning). Of course a new downside emerges - you actually have to think ahead and do it the night before. Sometimes I’m a planner. But more often I’m not. This raw oatmeal recipe only needs to sit for 15 minutes instead of 8 hours. If there is a downside to this one, I haven’t found it yet...

And there are more upsides! This recipe is PACKED with superfoods. In fact, it’s pretty much all superfoods. Oats provide plant-based protein, fiber, and minerals like magnesium and potassium. Greek-style yogurt has about twice the protein of regular yogurt! Make sure you go with a plain, unsweetened variety (we’re getting our sweetness from peaches and a little honey drizzle at the end). You can substitute a nondairy yogurt if you prefer (but watch out for added sugars!). Perhaps an even better way to make this vegan is to replace the yogurt and water with your favorite unsweetened nondairy milk. At home, I often make this with homemade cashew milk (it’s my favorite nut milk because you don’t need to strain it).

Once you have your base, you can really top however you’d like! All of our dry toppers are seeds. All of our recipes at The Kids’ Table are nut-free since so many kids are allergic. But that’s ok because it’s give us the opportunity to discover the wonders of seeds! Pepitas are the kernels inside pumpkin seeds (the word “pepita” actually means “little seed of squash” in Spanish!). These green oval seeds are high in good fats and protein, and one of the best sources of manganese (a mineral crucial for good bone health). Hemp, chia and flax seeds are all some of the best plant-based sources of omega-3 fatty acids. Flax has actually been used for thousands of years as a medicinal food. Make sure you use ground flax seeds so your body can actually absorb the nutrients (buy them ground, or grind the seeds yourself with a mortar and pestle). Hemp seeds and chia seeds both contain all the essential amino acids, making them complete proteins.  And if you look REALLY closely, chia seeds look like itty bitty dinosaur eggs (fun fact for intriguing picky eaters!).

Peaches were a natural choice as a fruit topper since the farmers markets are overflowing with them right now (and boy, are they scrumptious!). Of course you can use whatever fruit you love or happen to have on hand. I’ve made this with blueberries and raspberries with delicious results! 

Use local raw honey for your drizzle if you can (and start small - you can always add more after you taste). Local honey has loads of amazing health benefits (like helping with seasonal allergies), and keeping it raw (and unfiltered) means that you don’t lose all the natural goodness through a heating/filtering process. Maple syrup could make a delicious drizzle too! 


Peaches & Cream Oatmeal


1/3 cup rolled oats
1/4 cup Greek-style yogurt
1/4 cup water
1 small peach, diced (about 1/2 cup)
Heaping T raw pepitas
1/2 T hemp seeds
1/2 T ground flaxseed
1/2 T chia seeds
Drizzle of honey


Combine oats, yogurt and water in a bowl. Stir well and let sit for 15 minutes (so oats can soften). Give it another good stir.

Top with diced peaches, pepitas, hemp seeds, flax meal and chia seeds. Drizzle with a little honey to taste.


Makes 1 serving

Elena MarreComment