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!

*Note: Must have a dehydrator to make these crackers (I recommend Excalibur dehydrator) Temperature: 125 degrees for about 8-10 hours

Ingredients:

• 3 small tomatoes, quartered
• ¼ onion (red or yellow)
• 2 cloves garlic
• 3 celery stalks
• Handful of herbs: parsley, basil, oregano
• 1 tsp salt
• Juice of 2 lemons (or limes)
• 1 cup ground flax seeds and 1 cup whole flax seeds
• 2 cups water

​
 *Other optional items to add to puree mixture (just add to food processor mixture)

• Jalapeno or cayenne pepper (if you want them spicier)
• Bell peppers
• Kale or spinach
• carrots
• Other seasonings:  Ground cumin, onion powder, garlic powder

​Ingredients:

• 1 can organic white beans (cannellini or great northern), rinsed and drained
• 2 garlic cloves, peeled
• 2 tbsp. organic cold pressed olive oil
• 2 tbsp. tahini
• juice of 1 lemon (or two drops of lemon essential oil*)
• 1 drop Rosemary essential oil* or 2 tsp. dried /1 tbsp. fresh rosemary, finely chopped
• 1 teaspoon sea salt

Directions:

1. Add beans, garlic, tahini, lemon juice, olive oil and salt to a food processor and blend until smooth. 
2. Stir in 1 drop of rosemary essential oil (or stir in dried/fresh rosemary, if using)
3. Chill in refrigerator about 30 minutes.  Serve with sliced vegetables or flax crackers.

​
*For best results, I recommend dōTERRA, a safe, pure and effective essential oil.

With an abundance of basil in my garden, I am always trying to think of new ways to use it! I created this delicious dip incorporating basil, spinach and cashews! It goes perfectly with cucumbers (also growing in my garden), as a dip for any of your favorite veggies, and even as a salad dressing.

Ingredients:

• 1 cup raw cashews, soaked and drained
• 2 cups spinach
• 1 cup fresh herbs: basil and parsley
• Juice of one or two lemons (depending on how much lemon flavor you want)
• 2 garlic cloves
• 1 tbsp. olive oil
• 1 tsp. sea salt
• water, to thin out as needed

 
Directions:

1. Add cashews to a glass bowl and cover with 1” of water. Soak for about 15 minutes then rinse and drain.  (Soaking nuts increases the natural enzymes and helps provide greater absorption of the nutrients and increases digestibility)
2. Add spinach, herbs, lemon juice, garlic, olive oil and salt to a blender* and combine well. 
3. Add cashews to blender and blend all until smooth and creamy.
4. Add water to get the desired thickness.
5. Serve as a vegetable dip or salad dressing.

For cucumber bites:

1. Peel cucumber, if desired, and cut into 1” thick rounds
2. Add about 1 tbsp. of cashew-spinach-basil dip on top of cucumber round.
3. Top with a ½ cherry or grape tomato.

*For best results, use a high speed blender like my favorite... the Vita Mix! 

Ingredients:

• 1 cup Tricolor Pasta or bowtie pasta

Any favorite raw vegetables, about ½ cup each:

• carrots, shredded
• cucumbers, peeled, seeded and diced
• grape tomatoes
• olives
• cauliflower
• broccoli

Dressing:

• 2 tbsp. balsamic vinegar
• 1 tbsp. Dijon mustard
• 1 tbsp. maple syrup               
• salt and pepper

​
Directions:

1. Cook pasta according to directions. Cool and set aside.
2. Chop and prepare vegetables.
3. Toss vegetables with the cooled pasta. 
4. Whisk together dressing ingredients.  Pour onto pasta. 
5. Mix together and chill. 

I love to make this recipe using fresh ingredients from my garden. I have had a lot of yellow pear and grape tomatoes and always tons of herbs.  I also just had our first garden cucumber! Add some garbanzo beans for protein, and it makes a perfect lunch! Customize this salad with some of your favorite summer veggies, herbs and seasonings.  

Ingredients:

• 1, 15 oz. can of garbanzo beans, rinsed and drained
• 1 cucumber, peeled and diced
• 1-pint tomatoes, chopped
• 1 handful of your favorite herbs, chopped (basil, parsley, dill, mint, oregano)
• Juice of 1 lime (or lemon) and zest
• 2 tbsp. avocado oil
• 1 tsp. salt

Other options items to add:

• Peppers
• Avocado
• Onions

Directions:

1. Add cucumber, tomatoes, herbs and garbanzo beans to a large bowl. 
2. Add lime zest and juice.  
3. Drizzle on avocado oil.
4. Season with salt, to taste.
5. Toss together until well coated.