​Ingredients:

• 2, 15 oz can black beans            
• 1 onion, chopped              
• 2 cloves of garlic, minced
• 1 package taco seasoning
• cooked brown rice
• salsa

Extra toppings for bowls:

• chopped lettuce
• avocado
• chopped tomatoes
• fresh cilantro
• corn
• fresh lime juice

​Directions:

1. In a medium saucepan, heat 2 tbsp of water over medium heat, then add onions and garlic.  Cook for a few minutes until onions are soft.  Next, add the black beans and taco seasoning and ½ cup water. Simmer for about 15 minutes.  Stir in fresh cilantro.
2. Assemble bowls:  Add brown rice to serving bowl.  Top with black beans mixture and salsa followed by any extra toppings, if desired.  *Can also serve in a tortilla.  Add rice to a tortilla, top with beans and toppings.

                

I love making salsa, especially non traditional versions of salsa like this white bean and radish salsa! Salsa is made using lots of fresh vegetables and herbs.  It's a perfect appetizer and snack anytime!  I created this version, because I had an abundance of radishes from a school garden.  Radishes are a great topping for salads, tacos, even pickled, but my favorite way to eat them is in this salsa!  White beans adds some protein which makes it an extra healthy, nutrient rich snack.  ​

Ingredients:

• 6 large radishes
• 1 handful of any herbs: parsley, dill, cilantro, basil

• ½ red onion
• 2 celery stalks
• Juice and zest of 1 lemon or lime
• salt
• 1, 15 oz can white beans, rinsed and drained

 
Directions:

1. Add beans to a large bowl.
2. Add radishes, herbs, celery and onion to a food processor and pulse until finely chopped. (can also chop by hand if you don’t have a food processor)
3. Add radish mixture to the beans.  
4. Add lemon or lime zest and juice to the  radish and bean mixture.  Mix well.
5. Season with salt.
6. Serve in lettuce wraps or with chips.

Eat the Rainbow! You may have heard that phrase before. Maybe it makes you think of Skittles candy (taste the rainbow), or maybe you think of eating nature's candy.  We all know that nature's candy (fruits and vegetables) is the healthier choice! Eating the Rainbow provides your body with a variety of vitamins, minerals and antioxidants which are all essential for optimal health.  Here are just a few benefits of eating the rainbow:
Red: healthy heart, blood and joints, lowers risk of disease
Green: energy, strong bones and teeth, digestive support
Yellow/Orange: immune system, skin, hair and eyes, healthy joints
Purple/Blue: memory, brain function, aging, fights inflammation
White:  immune system and heart health​

Ingredients:​​

• 1 cup purple cabbage, thinly shredded
• 1 cup carrots, shredded, spiralized or cut into coins
• 1 cup diced cucumbers, cut into half moons
• 1 yellow bell pepper, finely diced
• 1 cup radishes, sliced, diced or spiralized
• 1, 15 oz can garbanzo beans, rinsed and drained
• 2 cups lettuce, arugula, kale or any other favorite greens

Directions:

1. Add all ingredients to a large bowl.  Set aside.
2. Whisk together vinaigrette ingredients
3. Pour onto salad and toss until well coated

Lemon Balsamic Maple Vinaigrette
Yield: Approximately ¾ cup dressing
Ingredients:

• 1 tbsp lemon zest
• ¼ cup lemon juice
• ½ cup olive oil
• 2 tbsp maple syrup
• 2 tbsp balsamic vinegar
• 1 tbsp Dijon mustard
• ½ tsp salt

 
Directions:

1. Add lemon zest, juice, maple syrup, vinegar, Dijon, salt and olive oil to jar.  Tighten lid on jar and shake well. Can also whisk ingredients in a bowl.

​​Eating the Rainbow is simple! Just grab your favorite vegetables and/or fruits and create a delicious salad!

A family favorite meal (that we probably have weekly) is curry bowls!  We have several favorite restaurants that we regularly get curry from, but, of course, I wanted to try my own version at home.  I created this really simple Red Thai Curry.  I keep our pantry stocked with canned coconut milk and add different vegetables that I have on hand.  

Ingredients:
Curry:

• 1 tbsp. coconut oil
• 1 garlic clove
• 1” piece of ginger, grated
• 1 chili pepper, finely chopped or dash red pepper flakes
• 2 tbsp. red curry paste ( I love Thai kitchen brand)
• 2 tbsp. soy sauce or tamari
• 2-15 oz. cans coconut milk

Vegetables: Use any of your favorite vegetables, but here are some of our favorites with this dish:

• 2 medium carrots, cut into rounds
• 1 asparagus, cut into 2-inch pieces
• 1 zucchini, diced
• 1 yellow bell pepper, julienned
•  1 cup broccoli florets

Tofu & Noodles

• 1 block tofu, drained and cut into small squares
• Rice Noodles, prepare according to package or brown rice

Optional Garnish:

• 1 cup fresh basil or mint
• raw cashews or peanuts, chopped
• bean sprouts

Directions:

1. For the curry:  Heat oil in large pan and add garlic, ginger, red curry paste and chili pepper/flakes.   Sauté 1 minute.  Whisk in coconut milk and soy sauce.  Simmer about 15 minutes.
2. In a separate pan, add carrots, zucchini, asparagus, bell peppers (and any other vegetables).  Add ½ cup water and steam vegetables until tender being careful not to overcook. Add tofu and heat through.    
3. To serve: Add rice noodles to bowl.  Scoop coconut curry over noodles, top with veggies and tofu. Garnish as desired. Can also serve over brown rice instead of rice noodles.

​Ingredients:

• 1 cup cooked quinoa, use white or red quinoa
• ½ cup fresh herbs, chopped: parsley, mint, basil
• ½ cup cranberries
• 1 cup chopped cucumber
• 1 cup shelled edamame
• chopped walnuts or sunflower seeds
• zest and juice of 2 limes, about ¼ cup

Directions:

1. Add quinoa, herbs, cranberries, cucumber, edamame and walnuts or sunflower seeds to a large bowl.  
2. Toss with fresh lime zest and juice.

There is always an abundance of green leafy vegetables and herbs growing in the local school gardens that I work with.  How do you get kids to love eating them? Blended into a hummus and served with fresh cut vegetables for dipping.  This was a hit with 1st graders! 

Ingredients:

• 1, 15 oz can garbanzo beans (or try white beans too)
• ¼ cup liquid from garbanzo beans
• 1 lemon, juiced
• 1 clove garlic
• 1 cup any garden herbs:  cilantro, dill, basil, parsley
• 1 cup any garden greens:  spinach, kale, chard
• 2 tbsp. olive oil
• 1 tsp salt

Dippers:

• cauliflower florets
• broccoli trees
• carrot coins or baby carrots
• snap peas
• radishes 

 Directions:

1. Drain liquid from garbanzo beans and set liquid aside. 
2. Place garbanzo beans, garlic, lemon juice, herbs and greens in a food processor.  
3. Blend until smooth.  Add reserved garbanzo bean liquid or water and drizzle in olive oil.  
4. Add salt to taste.
5. Serve with veggie dippers of choice.  

Here are a couple photos from my nutrition demonstration. The kids were excited to try the hummus and veggies and were lined up for more! They especially loved the broccoli and carrots with the hummus!

​I wanted to share one of my favorite dishes to make that uses my favorite grain, Quinoa.
If you are not familiar with quinoa (pronounced KEEN-wah) here are some facts about this wonderful grain.  Quinoa has a high nutritional value and provides all of the essential amino acids. It is not only high in protein, but high in iron, vitamin B3, vitamin B6 and phosphorus.  Quinoa is also gluten free. 
 
My Quinoa Black Bean Salad/Tacos are very healthy and easy to make.   This dish is delicious on its own as a salad or served in a soft shell taco, topped with avocado and salsa, if desired.  It can be served hot or cold.  It is great to pack for picnic lunches or to keep in the refrigerator for a quick lunch or dinner.​

Ingredients:

• 1 can (15 oz) organic black beans drained and rinsed
• 2 cups frozen corn, thawed 
• 1/2-pint grape tomatoes, sliced
• 1 red, orange or yellow bell pepper, diced
• ¼ cup diced green onions
• 2 cups cooked quinoa
• ½ bunch fresh cilantro or Italian parsley finely chopped
• ¼ cup extra virgin olive oil
• zest and juice of 1 lemon (Try also substituting lime)
• sea salt

 Directions:

1. In a large bowl, combine the black beans, corn, tomatoes, quinoa, bell pepper, cilantro or parsley and onion.
2. Whisk together the lemon and olive oil.
3. Pour on salad and toss to combine.  Season with salt.

Serving suggestions:

1. Serve as a salad
2. Serve in a soft taco shell topped with avocado and salsa
3. Serve in tortilla chips "scoops" 

Ingredients:
• 1 cup rolled oats 
• 1/2 cup raisins
• 1/2 cup pumpkin puree
• ¼ cup ground flax seeds
• ¼ cup pumpkin seeds
• ¼ cup maple syrup or raw honey
• 1/2 cup peanut butter (or any nut butter) 
​• ½ tsp pumpkin pie spice
 

Directions:

1. In a large bowl, add all of the ingredients and stir until evenly combined. The mixture should be a little sticky. 
2. Scoop a tablespoon of the mixture and roll into firmly packed balls.  
3. Store bites in an airtight container and keep refrigerated for up to a week.

For more healthy snack ideas, check out our Smart Snacking Guide

Ingredients

• 8 oz. baby spinach
• 1 cucumber, diced
• ½ Red onion, thinly sliced
• 1 avocado, diced
• 1 grapefruit, peeled and cut into segments
• ½ cup chopped walnuts

 
Grapefruit Vinaigrette

• 2 tbsp. fresh grapefruit juice
• 1 tbsp. maple syrup
• ½ cup avocado or olive oil
• 2 drops dōTERRA grapefruit essential oil
• Dash of salt

 
Directions:

1. Add spinach, cucumber, onion, avocado and grapefruit segments to a large bowl. 
2. Add all vinaigrette ingredients to a glass jar.  Shake well.
3. Pour vinaigrette onto salad. 
4. Top with chopped walnuts.

 
 

​Halloween time is upon us, and kids (and adults) will be filling up on CANDY and sugar filled treats! Before trick or treating, how about a healthy little snack? This Monster Mash dip is fill with protein, tons of vitamins, minerals and of course lots of flavor!​

  Ingredients:

• 1, 15 oz can white beans, rinsed and drained
• ​1 avocado, peeled and seeded
• 1 handful fresh basil
• 1 lemon, zest and juice
• 1 garlic clove, peeled
• 1/2 cup spinach 
• water (to thin out as needed)
• 1 tsp salt

 
Directions:

1. Add white beans, avocado, basil, lemon zest and juice, garlic, spinach and salt to food processor.
2. ​Blend until completely pureed.  Add water to thin out and blend until smooth.
3. Serve with veggie “fries”: celery, carrot, jicama, cucumbers, bell pepper sticks

The White bean basil dip also works well for our Pita Bread Christmas Trees.
For the “trees”:

• pita bread - cut into triangles
  
• pretzel sticks
  
• yellow, orange and red bell pepper, finely diced

​

1. Add pretzel stick to the bottom of the "tree" triangle pita bread
2. Spread a thin layer of white bean basil hummus
3. Sprinkle with bell pepper.

​Ingredients:

• 1 ripe banana, best if frozen
• Zest of 1 orange (use your favorite orange – clementine, mandarin or naval)
• 2 oranges, peeled
• 1 drop clementine or wild orange essential oil
• 2 cups coconut milk (can also use almond, soy or rice milk)
• 5-10 dates 
• 1 tbsp. chia seeds or flax seeds
• handful of ice

 

​Directions:

1. Add the frozen banana, oranges, zest, nut milk, dates, essential oil, chia seeds and ice to a high-powered blender. 
2. Blend on high for 1-2 minutes or until smooth and creamy.
3. Pour into a glass and serve.  Enjoy!

 

Ingredients:
Caramel Apple Dip

• 1 cup pitted dates
• 1-2 cups warm water
• 1/2 tsp pure vanilla extract, optional

 

1. Soak dates in warm water for about 15 minutes to soften. 
2. Add dates, water and vanilla to blender or food processor and blend until smooth.
3. Add more water for desired consistency.

Apple Nachos

• apples – Use your favorite type of apple. 
• fresh squeezed lemon juice

Toppings:

• unsweetened coconut
• raisins
• cranberries
• chocolate/cacao chips
• chopped walnuts or almonds
• cinnamon

 

1. Core apple and cut into thin slices. Add a touch of fresh squeeze lemon on apple slices to prevent browning.
2. Arrange apples on plate.
3. Drizzle on caramel dip.
4. Add your favorite toppings.

* Store any remaining caramel dip in a glass jar in the refrigerator.  

Check out a video demonstration of the Caramel Apple Nachos here: youtu.be/wigCq9ERY3Y


Check out recommended product links here:
Apple Corer 
​Vita Mix
​Food Processor

Disclosure: This page contains Amazon Affiliate links. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide me with fees from qualified purchases linking to Amazon.com and affiliated sites.

Ingredients:

• 2 cups fresh baby spinach
• 2 cups watermelon, cut into small cubes
• 1 cucumber, diced
• 1 orange or yellow bell pepper (or any garden-fresh peppers) chopped
• 1 cup yellow pear tomatoes or small grape tomatoes,  sliced in half
• green onions, minced

 
Mint Vinaigrette

• ¼ cup fresh mint
• ¼ cup lime juice (don't forget to use the zest too)
• 2 tbsp. maple syrup
• ¼ cup avocado or olive oil
• pinch of salt

 
Directions:

1. Add spinach, watermelon, cucumber, bell peppers, tomatoes and green onions to a large bowl. 
2. Place all vinaigrette ingredients in a blender and puree until completely smooth.
3. Pour dressing onto salad and mix well.
4. Enjoy!
   

This salad uses a Rainbow of Color which provide a great amount of vitamins and minerals! 

Ingredients:

• 1 ripe banana, best if frozen
• 1 cup canned pumpkin puree
• 2 cups almond milk (can also use rice milk or soy milk)
• 1 tsp. pumpkin pie spice
• 5-10 dates 
• 1 tbsp. chia seeds
• handful of ice

Directions:

1. Add the frozen banana, pumpkin, nut milk, dates, spices, chia seeds and ice to a high-powered blender. 
2. Blend on high for 1-2 minutes or until smooth and creamy.
3. Pour into a glass and serve.  Enjoy!​
   

  Ingredients:

• 2 fresh pears – thinly sliced (soak in lemon water to prevent browning)
• 2 cups romaine lettuce
• 2 cups spinach
• 1 cup cooked sweet potatoes, diced
• 2 celery ribs, thinly sliced
• ½ cup dried cranberries
• ½ cup raw pumpkin seeds
• ¼ cup red onion, diced
• ¼ cup chives, minced

 Lemon Balsamic Maple Vinaigrette

• 1 tbsp. Dijon mustard
• 2 tbsp. balsamic vinegar
• zest and juice of 1 lemon (about ¼ cup)
• 2 tbsp. maple syrup
• ½ cup extra-virgin olive oil
• Salt and pepper

Directions:

1. Add romaine and spinach to a large bowl. 
2. Add pears, sweet potatoes, onion and celery.  Top with cranberries, pumpkin seeds and chives. 
3. Whisk together all Lemon Balsamic Maple Vinaigrette ingredients.  Pour onto salad and toss well. 

Hope you enjoy this delicious and nutrient rich salad with all many tasty flavors of Fall!