Ingredients:

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

Directions:

1. In a large bowl, add all of the ingredients and stir until evenly combined. The mixture should be a little sticky.  *Can also blend all together in a food processor.
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

Pasta salads are easy to make, very versatile (just add your favorite veggies and dressing), kid-friendly, nutrient dense (loaded with veggies) and make a great on the go picnic salad or side dish.  I love this fresh Spring vegetable inspired pasta salad with some of my favorites all tossed in a simple lemon dressing.  

Ingredients:

• 1 cup carrots, peeled and thinly sliced 
• 1 bunch of radishes, thinly sliced
• 1 bunch of greens onions, chopped
• 1 cup snap peas, thinly sliced
• 1 cup tomatoes, sliced in half
• handful of fresh herbs: thyme, basil, parsley
• ​2 cups cooked pasta of choice (I like Cavatappi for this recipe)

For the dressing:

• Juice and zest of 1 lemon (about ¼ cup) - don't skip the zest for that extra lemony flavor!
• 1/3 cup olive oil
• 1 tsp salt
• fresh ground pepper

Directions:

1. Cook pasta according to directions. Add to a large bowl, then cool and set aside.
2. Add vegetables and herbs to the pasta.
3. Add the dressing ingredients to a bowl and whisk to combine.  Pour over pasta salad and toss well.

I have an abundant harvest of kale and Swiss chard in my garden, so I always try to find different ways to prepare it. I love sautéing chard and making kale chips, but sometimes, it's just easiest to include these greens in a daily salad. What makes a good kale and chard salad? Thinly slicing the greens and massaging the dressing into the greens first! This lemon and apple cider vinegar dressing also makes this salad extra flavorful! In addition, another favorite salad ingredient is apples! Don't leave out the apples in this one!  

Ingredients:

• 1 large bunch kale, any variety (Lacinato, Red Russian or curly)
• 1 large bunch of Swiss chard
• 1 apple, cored and sliced
• 1 cup sliced radishes
• 1 avocado, sliced
• 2 stalks celery, thinly sliced
• ½ cup cranberries
• 2 tbsp sunflower seeds or any nuts or seeds of choice

Directions:

1. Whisk together vinaigrette ingredients.
2. Stack the leaves of the kale and chard. Then roll them up and cut into thin strips.  Add to a bowl and drizzle on a little of the vinaigrette to help soften up the greens. Toss well until the greens are well coated.
3. Add other salad ingredients to the greens.
4. Pour on extra dressing and toss to combine.

Lemon Apple-Cider Vinaigrette
Yield: Approximately ¾ cup dressing
Ingredients:

• Juice of 1 lemon (about ¼ cup) and zest
• ½ cup avocado or olive oil
• 1 tbsp maple syrup
• 2 tbsp apple-cider vinegar
• 1 tbsp Dijon mustard
• ½ tsp salt

 
Directions:

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

Buddha bowls, also known as, Wellness Bowls, Power Bowls, Macro Bowls or Grain Bowls, are a nutrient dense, colorful and flavorful combination of food served in a large bowl (like Buddha's belly).  These bowls are designed as a great way to get all your nutrients, such as, carbs, protein, fat, vitamins and minerals. Buddha bowls are also great to meal prep in advance for quick, easy meals.  No matter what you call them, the following is a guideline to building your own.  Add an item from each category and drizzle on your favorite dressing or sauce.
​

1. Grain:  rice, quinoa, farro, millet, couscous or pasta 
2. Protein: beans, peas, lentils, tofu 
3. Vegetables: use fresh and/or cooked vegetables  (make it colorful: eat the rainbow!)
4. Seeds and/or nuts: sesame seeds, sunflower seeds, walnuts, almonds, cashews
5. Herbs: any variety of fresh herbs
6. Dressing or sauce: this is the key to tie the whole dish together!

Below is my recipe for a Spring Buddha Bowl with Lemon Tahini Dressing. I love adding roasted and raw vegetables. The lemon tahini dressing is a delicious addition to tie it all together. I hope you enjoy this one and also trying your own creations.

​Ingredients:

• 1 bunch of asparagus, cut into 1/2 “pieces
• 2 carrots, peel and cut into 1” rounds
• 2 cups spinach
• 1 cup, cherry or grape tomatoes, sliced in half
• 1 cup farro, cooked (can also use quinoa)
• 1, 15 oz can of garbanzo beans, rinsed and drained
• ¼ cup raw sunflower seeds
• 1 avocado
• 2  tbsp olive oil
• salt and pepper
• fresh herbs (mint, parsley, dill, basil)
• 1 lemon
• ½ cup tahini
• 1 clove garlic

1. Add carrots, asparagus and garbanzo beans to a large baking sheet. Toss with 1 tbsp olive oil and season with salt and pepper. Roast in oven at 350 degrees for 20 minutes until tender.

To assemble your bowl:

1. Add a scoop of cooked farro to a serving bowl
2. Next add fresh spinach and tomatoes
3. Add the roasted vegetables and garbanzo beans
4. Sprinkle on fresh herbs (mint, dill, parsley)
5. Drizzle on Lemon tahini dressing (recipe below)
6. Top with sunflower seeds and avocado slices

Lemon Tahini Dressing

• juice of 1 lemon, about ¼ cup
• 1/2 cup tahini
• 1 garlic clove, minced
• ½ tsp salt
• ground black pepper
• ¼ - ½ cup water (as needed to thin)
• Combine all dressing ingredients together in a large bowl. Whisk until smooth

For more meal prep tips and ideas, check out my post here:  Meal Planning Tips

Give your avocado toast a Halloween twist with these Guaca-monsters! Gather some different veggie parts and let your kids create their own monsters! These would make a perfect pre-Trick or Treat snack!​

Ingredients:
For the guacamole:

• 4 ripe avocados
• Juice of 2 limes
• 1 garlic clove, minced
• 1 tsp salt
• ¼ red onion, finely chopped
• 1 handful of chopped cilantro
• Small jalapeno, minced (optional)

 
For the Monsters (the options are endless):

• shredded carrots or carrots cut into coins
• lettuce or cilantro 
• blue corn chips 
• cucumbers
• black olives 
• beans 
• red peppers 
• small cherry red tomatoes

Directions:

1. Cut avocado in ½, remove pit and scoop into a large bowl, mash avocados with a fork until smooth. 
2. Add lime juice, onions, garlic and salt. Mix in cilantro and peppers if using.
3. Toast bread and spread avocado mixture evenly onto bread or cracker of choice
4. Get creative to build your guaca-monster

​Ingredients:

• 1 cup cauliflower, florets
• 1 cup broccoli, florets
• 1 cup yellow bell pepper, diced
• 1 cup cherry or grape tomatoes, sliced in half
• black olives
• pumpkin seeds
• Fresh herbs
• 2 cups cooked pasta of choice (look for pumpkin shaped pasta like zucchette)       

 
Dressing:

• ¼ cup balsamic vinegar
• ½ cup olive oil
• fresh basil or other garden herbs (can also use dried herbs)
• 1 clove garlic, minced
• salt and pepper

 

1. Cook pasta according to package directions. Drain and add to a large bowl to cool. 
2. Add cauliflower, broccoli, bell pepper, tomatoes and olives to the bowl of pasta
3. Add all dressing ingredients into a mason jar and shake. Pour vinaigrette over salad and toss.
4. Top with pumpkin seeds and fresh herbs.

 
 
 

Don't miss out on the most important meal of the day! Make breakfast (or snack time) fun for kids with apple donuts and banana sushi.  Kids can get creative and add their favorite toppings. The options are endless! Read more about why breakfast is the most important meal of the day here:  A Healthy Start with Breakfast

Apple Donuts

1. 2 apples, any variety
2. Wash apples, then core and cut into rings about ¼ inch thick. I love this apple corer: apple corer
3. Spread peanut butter or nut-free butter, such as Sunflower seed butter, on apple*
4. Add favorite toppings (see list below)

Banana Sushi

1. 2 bananas
2. Peel banana and spread peanut butter on top
3. Add favorite toppings (see list below)
4. Cut into 1” pieces like “sushi”

Topping suggestions:

• granola
• unsweetened coconut
• raisins
• cranberries
• mini chocolate chips 
• ground flax seeds, chia seeds or hemp seeds
• cinnamon
• chopped nuts or sunflower seeds​
• fresh fruit: strawberries, blueberries, raspberries

*Instead of peanut butter for the spread: use yogurt.

Ingredients:

• 1, 15 oz can chickpeas, rinsed and drained
•  1 red, 1 orange and 1 yellow bell pepper, cut into thin strips
•  ½ onion, sliced thin
•  2 tsp chili powder
• 1 tsp coriander
• ½ tsp paprika
• ½ tsp ground cumin
•  ½ tsp garlic powder
• ¼ tsp cayenne pepper
•  ¼ tsp salt
• 2 tbsp. olive oil
• tortillas

*Don't have all the seasonings? You can also use a packet of taco seasoning or fajita seasoning mix.

Extra optional toppings:
• Avocado slices
• Salsa
• Lime wedges
• Fresh cilantro

Directions:
1. Heat olive oil in a large pan and add onions and bell peppers. Cook for 5 minutes until onions and peppers begin to soften.
2. Add chickpeas and seasonings.  
3. Heat through and cook until peppers are soft.
4. Heat tortilla, then add chickpea mixture. Top with fresh squeezed lime, cilantro and any extra toppings desired.

I taught this class virtually in a corporate wellness class. My son came in to taste test (photo below)! He always loves these!

Rainbow Salad

• 2 cups greens: spinach, romaine and/or kale
• 1 cup cauliflower florets
• 1 cup carrots, thinly sliced
• 1 cup yellow bell pepper
• 1 cup tomatoes, diced
• 1 cup purple cabbage, shredded
• ½ cup blueberries
• Optional Add ins: Quinoa, garbanzo beans, walnuts or sunflower seeds

*Can also substitute any vegetable with your favorite in that color category

Lemon Vinaigrette

• 1 tsp Dijon mustard
• zest and juice of 1 lemon (about ¼ cup)
• 1 tbsp. maple syrup or honey
• ½ cup extra-virgin olive oil
• Salt and pepper to taste

*Recommend quart size jar to build salad
*Set up assembly line in kitchen for kids to make their own creations

Directions:
1. Whisk vinaigrette ingredients together and add 1/4 cup dressing to the bottom of the jar.  
2. Layer vegetables starting with the harder veggies first: cauliflower, carrots, cabbage. 
3.  Next add, bell pepper and tomatoes. 
4. Add fruit then any optional items
5.  Top with fresh greens.
6.  When ready to eat, empty the jar onto a large plate.

Ingredients:

• 2 avocados
• juice and zest of 1 or 2 limes
• 1 garlic clove, minced
• ½ jalapeno, finely chopped
• handful of cilantro
• 1/2 tsp salt (or to taste)
• ½ red onion, minced
• 2 cucumbers 
• optional toppings: diced tomatoes, diced bell pepper, diced onion

 
Directions:

1. Make guacamole: Mash avocados in a large bowl.  Stir in lime juice, garlic, jalapeno, onion, cilantro and salt.
2. Wash cucumbers, cut in half, then cut lengthwise and scoop out the seeds.
3. Fill cucumber “boats” with guacamole.  Can also use celery.
4. Top with diced tomatoes, chopped cilantro, bell pepper, onions or any other favorite toppings

 

It's not always easy to get young kids to eat greens, especially kale! With so much kale growing in the garden, I created this recipe to show kids how delicious it can be in a smoothie! This is a basic recipe for a green kale smoothie but feel free to add extra boosters like flax seeds, chia seeds or your favorite protein powder.

Ingredients:
Can use fresh or frozen fruit
• 1 handful kale (Lacinato or curly kale). washed
• 1 cup chopped pineapple
• 1 cup chopped mango
• 1 banana, cut in half
• 2 cups water, can also use coconut water or any favorite non dairy beverage
• unsweetened coconut for garnish (optional)
• ice (if not using frozen fruit)

Directions:
1. Add all ingredients to a blender and blend until smooth and creamy. 
2. Top with unsweetened coconut (optional)

You have all heard of ants on a log (celery with peanut butter and raisins), let’s take it a step further and create bugs on a log.  All you need is celery, any spread (peanut butter or sunflower seed butter if nut free, cream cheese (can use vegan cream cheese), hummus.  Next create some bug parts: cucumbers, radishes, tomatoes, chives, olives, grapes, blueberries and more and let your kids get creative! 

Ingredients:

• 1 large bunch of celery, cut into 2- or 3-inch-long pieces

 
Options for the spread:

• cream cheese: can also use non-dairy cream cheese like Daiya brand
• hummus
• peanut butter, almond or nut free butter

 
Best fruits and veggies to use to create bugs:

• grape or cherry tomatoes
• cucumbers, thinly sliced into rounds/half-moons and/or cut into triangles
• radishes - thinly sliced into rounds
• sliced olives
• chives - cut in half or 2-3” piece
• red bell pepper - cut into thin strips
• raisins “ants”
• grapes
• strawberries
• blueberries

 
Directions:

1. Add hummus, cream cheese or peanut butter to your celery.
   
2. Get creative and build “bugs” with the fruit and/or vegetables. Examples: Use raisins as “ants” with the peanut butter; small tomatoes for caterpillars or heads; Cucumbers as snail shells; chives for antennas 

Guacamole! You see it at every party and pot luck! Probably one of the healthiest snacks you can eat! Avocados pack tons of nutrients and are considered a SUPERFOOD (very nutrient dense).  So mash up those avocados, add your favorite seasonings and dip away! I taught this recipe virtually to students at a local elementary schools through my work with Green Our Planet. I used common vegetables that are growing in their garden as the "veggie dippers".  Then, of course, you need chips with guacamole, so I baked up my favorite tortilla chips!  Whether you need a game day snack, an after school snack a before dinner snack or really anytime, enjoy this combo of veggie dippers, chips and guac!

Ingredients:

Veggie Dippers

• radishes
• carrots
• snap peas
• cucumbers 

*can use any other favorite veggies
Chips

• tortillas, any favorite brand
• salt
• olive oil spray
• other seasonings, chili powder, cumin, paprika

Guacamole

• 2-4 ripe avocados
• ¼ cup finely diced red onion*optional
• handful of cilantro, finely chopped
• jalapeno-optional
• 1 garlic clove, minced
• ½ tsp chili powder
• ½ tsp cumin
• ½ tsp salt
• Juice of 1 or 2 limes

Directions:

1. Prepare veggie dippers: cut radishes into thick rounds, peel carrots and cut into sticks, wash cucumbers (can peel if desired) cut into sticks, wash snap peas, arrange all veggies on platter
2. For chips: line a sheet pan with parchment paper. Cut the tortilla into 8 triangles.  Add to the sheet pan and spray each side of the tortilla with olive oil cooking spray.  Season with salt and any other seasonings that you like. Bake in a 300 degree oven for 10-12 minutes, flipping halfway through. Remove from the oven when they are nice and crispy and lightly browned.
3. For the guacamole: Peel avocado and remove pit. Mash well. Mix in onions, cilantro, jalapeno, garlic and seasonings. Stir in lime juice and adjust seasonings to taste. Add to platter.
4. Complete your snack platter with the veggie dippers, bowl of guacamole and freshly baked chips! Enjoy!

Ingredients:

• 2 large handfuls of spinach and/or kale
• 1 avocado
• ½ cucumber, diced
• 2 tbsp. hemp seeds (or flax, chia)
• 1 cup fresh or frozen pineapple (or mango)
• 1 orange (or lemon)
• 2 sprigs of mint
• 1” piece of ginger (or more)
• 2 cups coconut water
• 4-6 dates (depending on sweetness)
• Ice

Directions:

1. Add all ingredients to a blender and blend well
2. Extra boosters: favorite protein or greens blend