From the Shy to Shine series
Recipes for a
Mindful Table
Every recipe here is paired with a value — something small to talk about while you cook together. Bring your child into the kitchen, hand them a job, and let the conversation happen on its own.
Recipe 01 of 09
This week's value: I Am Brave
Chipotle BBQ Sauce
A bold little sauce that turns any meal into an adventure.
“It's brave to try. You are stronger than you think.”
Some flavors are shy — they whisper. This one shouts. Smoky chipotle, tangy vinegar, deep molasses. It might be your child's first "grown-up" flavor, and that's the point. Bravery starts small: one dip, one taste, one honest reaction. Whether they love it or make a face and move on, they tried. Celebrate that.
Makes about 1.5L
Ingredients
- 1 tbsp grapeseed oil
- 1/2 cup finely diced white onion
- 2 tbsp minced garlic
- 1 tbsp Dijon mustard
- 1 tbsp chipotle powder
- 1/4 cup apple cider vinegar
- 1/4 cup wheat-free tamari
- 1/4 cup agave nectar
- 1/2 cup maple syrup
- 1/2 cup molasses
- 2 bottles organic ketchup (about 3 lbs / 8 cups)
- 1/8 tsp cayenne pepper
Method
- In a large pot on medium-high heat, add grapeseed oil and onions. Cook uncovered, about 10 to 12 minutes, until onions are lightly golden.
- Add garlic and cook 2 minutes. Add mustard and chipotle; cook 3 to 5 minutes, until fragrant.
- Add vinegar, tamari, agave, maple syrup, and molasses. Bring to a boil, reduce to a simmer, and cook uncovered about 10 minutes.
- Add ketchup and cayenne. Bring to a boil, reduce to a simmer, and cook uncovered about 15 minutes. Serve immediately or refrigerate for up to 2 months.
Chef's little tip
Blackstrap molasses adds natural B-12 and a deeper flavor — a sneaky nutrient boost hiding in a big bold sauce. Chipotle powders vary in heat, so start with 1 tbsp and taste before adding more.
Recipe 02 of 09
This week's value: I Grow Strong
Super Food Coleslaw
Crunchy, colorful, and packed with the stuff that grows strong bodies.
“You are growing every day. You are becoming YOU.”
Every color on the plate is a promise — carrots for eyes, cabbage for guts, hemp for muscles, goji for the little spark inside. Let your child pick out the goji berries with their fingers before you toss them in. Tell them each one is a tiny burst of sunshine that's going to help them grow. Then eat a bowl together and notice how good it feels to fuel your body with something bright.
Makes about 8 portions
Ingredients
- 4 cups finely shredded cabbage (about 1 medium head)
- 1 cup shredded carrots (about 1 lb)
- 1/2 cup thinly sliced kale
- 1/2 cup freshly squeezed lemon juice
- 1/4 cup coconut sugar
- 1/4 cup extra virgin olive oil
- 1 tsp fine sea salt
- 1/2 cup hemp seeds
- 1/4 cup goji berries
Method
- In a mixing bowl, combine shredded cabbage, carrots, kale, lemon juice, coconut sugar, olive oil, and salt. Toss well. Cover and set aside to soften, 8 to 10 minutes.
- Add hemp seeds and goji berries. Toss to combine. Serve immediately or refrigerate for up to 3 days.
Chef's little tip
The food processor shredding blade cuts prep to under 2 minutes. Let older kids feed the cabbage in (with supervision) — they love watching it disappear. Remove the tough core first.
Recipe 03 of 09
This week's value: I Choose Calm
Mediterranean Pasta Salad
A slow, sunny bowl that tastes like a deep breath.
“I am calm. I am safe. I am enough.”
This is a recipe that doesn't rush you. The pasta boils, the olives get sliced, the lemon gets squeezed — and somewhere in that gentle rhythm, the whole kitchen slows down. Make this on a hot afternoon when everyone needs a reset. Let your child count the olives into the bowl. Notice how the smell of oregano lingers on your fingers. That's what calm tastes like.
Makes 4 to 6 servings
Ingredients
- 1 package (16 oz) gluten-free pasta (penne or rigatoni)
- 1 tsp fine sea salt, divided
- 1/2 cup extra virgin olive oil
- 1/4 cup freshly squeezed lemon juice
- 1 cup thinly sliced pitted kalamata olives
- 1 cup chopped red bell pepper
- 1/2 cup chopped seeded English cucumber
- 2 tbsp raw shelled hemp seeds
- 1 tbsp dried oregano
Method
- In a large covered pot, bring water to a rapid boil. Add pasta and 1/2 tsp salt. Cook al dente per package instructions. Drain, rinse well under cold running water, and drain again. Transfer to a large bowl.
- Add oil, lemon juice, olives, red pepper, cucumber, hemp seeds, oregano, and remaining 1/2 tsp salt. Toss to combine. Serve immediately or refrigerate in an airtight container for up to 1 week.
Chef's little tip
To pit an olive, press it gently with the flat of a knife until the pit pops out — a great little job for curious hands. Gluten-free pasta needs plenty of rapidly boiling water so it doesn't stick.
Recipe 04 of 09
This week's value: I Am Grateful
Roasted Sweet Potato Wedges
Simple, warm, and full of thanks.
“Draw or write the things you are grateful for.”
There's not much to this recipe — three ingredients, one pan — and that's the beauty of it. When food is this simple, you can actually taste it. Ask your child what they're grateful for while the wedges roast. Not the big stuff. The small stuff. The smell of the oven. The warm plate. The person across the table. Gratitude grows louder in a quiet kitchen.
Makes about 8 portions · Oven 425°F
Ingredients
- 3 to 4 large sweet potatoes, cut into 1/2-inch wedges
- 4 to 5 tbsp grapeseed oil
- 1 tsp fine sea salt
Method
- Preheat oven to 425°F. Line a baking sheet with parchment paper.
- In a large mixing bowl, toss sweet potatoes with oil and salt. Place on prepared baking sheet.
- Bake in preheated oven for 35 to 40 minutes, until sweet potatoes are soft in the middle and golden brown around the edges.
Chef's little tip
Don't crowd the pan — wedges need room to breathe or they steam instead of crisping. Two sheets are better than one crowded one.
Recipe 05 of 09
This week's value: I Shine From Within
Maple Baked Beans
Slow-simmered warmth from a pot that fills the whole house.
“Your light is unique and keeps shining!”
Some meals shine loudly. This one glows. It's the kind of dish that fills your house with a smell your child will remember when they're grown. Molasses, maple, tomato, time. There's no shortcut, and that's the lesson — some good things take a slow pot and a patient afternoon. Serve it with a candle lit at the table. Let the warmth do the talking.
Makes 4 servings · Oven 350°F
Ingredients
- 2 cups cooked navy beans
- 2 tbsp grapeseed oil
- 1 cup finely chopped onion
- 1 tbsp Dijon mustard
- 2 cans (14 to 19 oz each) tomato purée
- 1 cup pure maple syrup
- 1/4 cup molasses
- 1/2 tsp fine sea salt
Method
- Preheat oven to 350°F. In a medium pot over medium heat, add oil and onion. Cook, stirring occasionally, until lightly golden, 5 to 6 minutes.
- Stir in mustard and cook 1 to 2 minutes. Add tomato purée, maple syrup, molasses, and salt. Bring to a boil.
- Fold in cooked navy beans and stir to combine. Reduce heat to a simmer and cook until thickened, 12 to 15 minutes. Serve or refrigerate in an airtight container for up to 1 week.
Chef's little tip
Use blackstrap molasses for a deeper glow — and a real dose of iron and B-12 that most kids don't get enough of.
Recipe 06 of 09
This week's value: I Can Try New Things
Grilled Portobello Mushrooms
Meaty, smoky, brave little caps that will surprise you.
“You are stronger than you think!”
Mushrooms are one of those foods kids either love or side-eye. That's exactly why they're perfect for this week. Trying something new is a small act of courage — and portobellos, brushed with sweet chipotle BBQ, are one of the friendliest gateways in the plant world. Grill them together. Let your child hold the brush. Even if they only try one bite, they tried, and that's the whole point.
Makes 8 mushrooms · Grill preheated to high
Ingredients
- 8 medium portobello caps, stem bottoms removed
- 1/2 cup extra virgin olive oil
- 1/4 cup balsamic vinegar
- 1 tbsp chopped fresh thyme leaves
- 1 tsp fine sea salt
- 1/2 tsp ground black pepper
- 1-1/2 to 2 cups Chipotle BBQ Sauce
Method
- In a large mixing bowl, toss mushrooms with olive oil, vinegar, thyme, salt, and pepper. Cover and marinate 5 to 10 minutes (or overnight, refrigerated).
- Shake off excess marinade. Place caps flat-side (top) down on the grill. Cook 4 to 5 minutes per side, until soft and golden brown.
- Brush both sides generously with BBQ sauce. Grill 2 to 3 more minutes per side, until slightly charred and caramelized. Serve immediately or refrigerate for up to 3 days.
Chef's little tip
Trim the bottom 1/4 to 1/2 inch of the stem — it can be tough and fibrous. A small paring knife makes it easy.
Recipe 07 of 09
This week's value: I Choose Kindness
Chili Lime Grilled Corn
Sweet, smoky, and made to share around a summer table.
“Kindness makes the world a more beautiful place.”
There's something magical about corn on the cob in summer. It practically asks to be shared — passed hand to hand at a picnic, split with a sibling, offered to a friend. Invite your little one into the kitchen this week and let them brush the sauce on. Then eat together, sticky fingers and all, and talk about who you might share a cob with tomorrow.
Makes 8 cobs · Grill preheated to high
Ingredients
- 8 cobs of corn
- 1/4 cup Dijon mustard
- 1/2 cup water
- 2 tbsp freshly squeezed lime juice
- 1/2 cup extra virgin olive oil
- 1 tbsp chili powder
- 1 tsp coconut sugar
- 1-1/4 tsp fine sea salt, divided
- 1 garlic clove
- Pinch cayenne pepper
Method
- Fill a medium pot halfway with water, add 1 tsp sea salt, and bring to a boil covered. Add corn cobs and cook until just soft, about 4 to 5 minutes. Remove from liquid and set aside to cool slightly; discard cooking liquid.
- In a blender, combine mustard, water, lime juice, olive oil, chili powder, coconut sugar, remaining 1/4 tsp salt, garlic, and cayenne. Blend until smooth and creamy. Transfer to a heat-proof container and set aside.
- Add corn to preheated grill and brush with some of the chili-lime sauce. Grill and continue brushing with sauce until corn is lightly blackened on all sides. Serve immediately or refrigerate for up to 3 days.
Chef's little tip
Let your child stir the sauce and brush the corn — the mustard base is mild, and the color turns bright golden in seconds. A little kitchen magic that makes them feel proud.
Recipe 08 of 09
This week's value: Let's Begin to Breathe
Creamy Lemon Dill Potato Salad
Cool, herbal, and gently grounding.
“Breathe in… going up. Breathe out… going down.”
Fresh dill has a smell that instantly calms — take a sprig, crush it between your fingers, and breathe it in with your child before you chop. Then let them help pick the leaves off the stems. This is a recipe built on small, quiet steps. Boil, cool, blend, toss. Every step is a chance to slow down. Serve this at a family gathering and watch how it makes people linger.
Makes about 10 portions
Ingredients
- 8 cups cubed potatoes, cut in 1-inch pieces
- 2 tsp fine sea salt, divided
- 3 tbsp apple cider vinegar, divided
- 1 cup tahini
- 1/2 cup water
- 1/4 cup lemon juice
- 2 tbsp Dijon mustard
- 1/4 cup olive oil
- 2 garlic cloves
- 1/2 cup roughly chopped fresh dill, divided
- 1/2 cup roughly chopped flat-leaf parsley
- 1 cup finely diced celery
- 1/2 cup finely diced pickles
- 2 to 3 tbsp pickle brine
Method
- In a medium pot, combine potatoes with enough cold water to cover and 1 tsp salt. Bring to a boil, reduce to medium-high, and cook until fork-tender, about 8 to 10 minutes. Don't overcook — you want to retain texture. Drain and transfer to a flat tray to cool. Sprinkle with 1 tbsp cider vinegar.
- In a blender, combine tahini, remaining 1 tsp salt, 2 tbsp cider vinegar, water, lemon juice, mustard, olive oil, garlic, and 1/4 cup chopped dill. Blend on high until smooth and creamy.
- Toss cooled potatoes with dressing, remaining 1/4 cup dill, parsley, celery, pickles, and pickle brine until well combined. Serve or refrigerate for up to 5 days.
Chef's little tip
Yellow or red-flesh potatoes hold their shape best. Russets will fall apart on you. And save that pickle brine — it's where a lot of the flavor lives.
Recipe 09 of 09
This week's value: I Grow Strong
Grilled Kale
Crispy, lemony leaves that make greens exciting.
“You are stronger than you think!”
Kale gets a bad reputation, but grilled kale is a whole different animal — crisp, salty, a little charred, kind of like a green potato chip. This is a great way to invite a hesitant eater in. Let your child massage the marinade into the leaves (yes, with clean hands!). It's oddly satisfying, and by the time it hits the grill, they'll be curious enough to try one.
Makes about 10 portions
Ingredients
- 2 heads of green kale
- 1/2 cup olive oil
- 2 tsp lemon zest
- 1/4 cup lemon juice
- 1/4 cup nutritional yeast
- 1 tbsp dried oregano
- 2 tsp chili powder
- 1 tsp fine sea salt
Method
- In a mixing bowl, coat whole kale leaves with olive oil, lemon zest, lemon juice, nutritional yeast, oregano, chili powder, and salt.
- Grill quickly over high heat, watching carefully — kale leaves crisp and burn fast.
- Serve immediately, or transfer to an airtight container and refrigerate for up to 2 days.
Chef's little tip
Don't marinate for more than a couple of hours — the lemon juice will start to brown the leaves. Fresh and fast is the way.
With warmth from our kitchen to yours,
The Yoga@Play family
