Apple “donut” slices – naturally sweet, high in fiber, and fun activity for the kids when you break out the cookie cutters. Layer on some nut or seed butter and some sprinkles and you have a nutrient dense and tasty snack. Tip: when eating fruit try combining with a little fat and protein (this combo fits the bill). This macronutrient combination slows down the rate with which the natural sugars are absorbed into the blood stream and thereby promoting satiety and prolonged energy balance… plus it’s delish.
Boring “same old” bananas and berries are magically transformed into treats when they are layered with a little nut butter, sprinkled with coconut and served up in some cupcake liners.
SSSStrawberry snake snacks are easy-just slice and serve up the vitamin C. Dried currants or small bits of raisins make the perfect little eyes. Sure to satisfy and surrender a smile.
How do you take a plain boring waffle and transforms it into a rich, flavorful nutrient dense version of itself that the whole family will love? Simple! Just add seeds…and raw chocolate powder!! The texture, body, and additional omega 3 rich nutrients that superfood seeds such as chia and flax add to the batter will make you want to triple this recipe and freeze them up for future servings- they won’t last long I can guarantee. And adding raw chocolate was a no brainer. High in anti oxidants and flavor- winning combo!
I tested this recipe with 1st and 2nd graders at the Eliot School in the North End and we did not have a drop of batter left in our mixing bowl! Since we made them around the holidays, we made them extra festive by adding crushed candy canes as a topping, on a dollop of fresh whipped cream. YUM!!
- 1 cup arrowhead mills sprouted grain pancake mix
- 1 egg
- 1 tablespoon raw chocolate powder
- 1 tablespoon white chia seed
- 1 tablespoon ground flax seed
- 1 tablespoon extra virgin coconut oil
- 1 cup milk (coconut, almond or whole milk all work) or you may substitute water
- Ensure waffle maker is preheated and greased (coconut oil works well).
- Measure and mix all dry ingredients in a large bowl. In a separate smaller bowl, add melted coconut oil to other wet ingredients.
- Mix well with a whisk, ensuring egg is well beaten. Add wet ingredients to the dry ingredients and stir until well incorporated.
- Pour batter into waffle iron by 1/2 cupfuls and use according to manufacturer's instructions.
- Serve with fresh fruit, maple syrup and whipped cream
- The addition of chia seeds can sometimes make a batter thick (depending on how long the seeds are left to soak in it. ) If the batter is too thick to pour into the waffle maker just add a tablespoon or so of milk or water.
What do you get when you press an apple through a spiralizer, add some lemon juice, cinnamon raisons and walnuts? A healthy recipe for kids- tasty enough for dessert but nutritious enough for breakfast…Apple Pie “Froodles”. Kids from grades 1-8 of the Eliot School in the North End had a blast making this snack/dessert this week. They loved learning about the benefits that fruits like apples have for our hearts, the way lemon can act as a detoxifier, and the anti-inflammatory properties that cinnamon has – they even enjoyed learning that cinnamon comes from the bark of a tree.
Recipe can be found here:
- 1 Apple
- 1/4 cup walnuts
- 1/4 cup raisins
- 1/2 teaspoon cinnamon
- 2 teaspoons lemon juice
- Wash and core the apple.
- With the spiralizer on the thinnest setting, spiralize the apple.
- Add remaining ingredients, toss and serve.
- • 2 15-oz cans garbanzo beans
- • ½ cup extra virgin olive oil
- • 3 tablespoon raw tahini
- • 1 teaspoon himalayan sea salt
- • 1-2 cloves garlic
- • 3 tablespoons lemon juice, plus rind from 1 lemon
- • ¼ cup water
- Drain and rinse beans. Place all ingredients in a food processor or blender and mix until smooth. Serve alongside cut up veggies such as carrots, celery, cucumbers and peppers.
- 1 package of Nori Sheets
- 2 large carrots, cut in half and sliced thin
- 1 cucumber, cut in half and sliced thin
- 1 head of red cabbage, shredded
- 2 cups spinach or baby kale
- 1 red bell pepper, cut into strips
- 1 avocado, sliced lengthwise
- 1 cup hummus, black bean, or pesto spread
- You can use a bamboo sushi mat to make these easy sushi rolls if you have one, otherwise just use a cutting board as your work surface.
- Take a nori sheet and spread your choice of spread over it - hummus seems to have the right consistency to act as the "glue" holding the veggies and the roll in tact.
- Be sure to spread generously on the sheet, without making the sheet soggy and taking care to leave room on the edges so it doesn't spill out.
- Place assorted veggies in the center in the desired "colorful" pattern; such as carrots, cucumber, red pepper, avocado, spinach, and cabbage.
- Roll up as tightly as possible and using a serrated knife, cut into 1 inch slices.
- Repeat the process for remaining sheets.
- Serve immediately and enjoy!
Desserts don’t have to come from a box, and they certainly don’t have to be made with ingredients that make us feel guilty for eating them. Next time you are craving something sweet to serve after dinner – skip the recipes made with cancer causing GMOs, blood sugar spiking white flour and artery clogging butter – and opt for this nutrient dense recipe chock full of vegan plant power…try these delicious black bean brownies from chocolate covered Katie. My daughter shown to the left, this is one of her favorite desserts.
- 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)
- 2 tbsp cocoa powder (10g)
- 1/2 cup quick oats (40g) (See nutrition link below for substitutions)
- 1/4 tsp salt
- 1/3 cup pure maple syrup or agave (or honey, but not for strict vegans.) (75g)
- pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
- 1/4 cup coconut or vegetable oil (40g) (See nutrition link for substitution notes)
- 2 tsp pure vanilla extract
- 1/2 tsp baking powder
- 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)
- optional: more chips, for presentation
- Preheat oven to 350 F.
- Combine all ingredients except chips in a good food processor, and blend until completely smooth.
- Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.)
- Stir in the chips, then pour into a greased 8×8 pan.
- Optional: sprinkle extra chocolate chips over the top.
- Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut.
- 3 ripe avocados
- 1/3 cup almond milk
- 1/3 cup maple syrup
- 1 tsp vanilla
- 1/2 cup raw cocoa powder
- Remove pits from avocado, and measure all ingredients.
- Add all contents to blender and puree - best if consumed within 24 hours. Garnish with sliced avocado and raspberries if desired.
- Hard to believe something so delicous and decadent could be raw, vegan, gluten free, and so good for you. I definitely did not mind giving my girls this for dessert tonight. Avocados are high in oleic acid, (known to protect against breast cancer) folate (which helps prevent heart disease) as well as vitamin E- great for overall health. Dark chocolate and vanilla are both rich in anti oxidants, which helpt to defend against cancer. For a variation, layer with fresh berries and slivered almonds or add in peppermint or almond extract. Guilt free and delicious – need I say more!
Encouraging children to eat more fruit is certainly not the same as the vegetable struggle. Full of natural sweetness, fruit is a healthy and delicious treat anytime of the day that children tend to gobble right up. Try to stick with produce that is in season whenever possible. Eating with the seasons is better for the environment, is more affordable, and is generally fresher/higher in nutrient density making it better for our health. Try these colorful, fun fruit skewers at your child’s next playdate or party. They are easy and always a crowd pleaser.
1/2 cup blueberries
1/2 cup raspberries
1/2 cup orange segments, cut into 1 inch pieces
1/2 cup kiwi, cut into 1 inch pieces
1/2 cup grapefruit, cut into 1 inch pieces
½ cup pineapple cut into 1 inch pieces
6-10 wooden skewers
Wash and dry all fruit thoroughly. For each skewer, thread fruit pieces in a rainbow pattern starting first with 1 raspberry, followed by a piece of grapefruit, orange, pineapple, kiwi and finally ending with 2 blueberries.
Rainbow Fruit Skewers