​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" 

​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:
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.

*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.

Ingredients:

•  Rice paper wraps
• 1 cup shredded carrots
• 1 cup shredded zucchini or yellow squash
• 1 cucumber, peeled and julienned or cut into thin strips
• 1 bell pepper, seeded and julienned or cut into thin strips
• Any of the following also work well in the rolls:  sprouts, pea shoots, spinach, purple cabbage (shredded), avocado
• fresh herbs: basil or mint

 Directions:

1. Fill a shallow pan or dish with warm water.  Soak one rice paper wrap for about 10 seconds.   Drain wrap and lay out your wrap on a large plate or board. The wrap will be soft and fragile so be careful not to tear it.
2. Add a few of each vegetable on the top of the wrap.  Fold corners in and roll it up (like a burrito), tucking in the corners. Repeat until all the vegetables are used.
3. Cut roll in half and serve with dipping sauce.

Tips:
*The rolls are best served right away or stored in an air tight container in the refrigerator. If storing for later, the rolls will stick together, so have some space between them or individually wrap them.
*These can be a little time consuming to make, so grab some family helpers to help assemble the wraps together!
*Get creative with different vegetables in your wraps

Creamy Peanut Sauce
Yield: 1-1/2 cups

The rice paper I use is shown below. I purchase this brand at Sprouts Farmers Market.  
Prepare a colorful assortment of vegetables and herbs for your wraps! Enjoy!

​Ingredients:

• 2 cups watermelon, cut into cubes and star shapes
• 1 cup of strawberries, sliced
• 1 cup of blueberries, fresh or frozen
• ¼ cup unsweetened shredded coconut
• handful of fresh mint leaves, chopped
• 2 limes, zest and juice
• 1 tsp of honey or maple syrup

Directions:

1. Add the fruit to a large bowl.
2. Whisk together lime juice, zest and 1 tsp. honey or maple syrup in separate bowl.  
3. Pour onto fruit and mix all together under well combined. 
4. Sprinkle coconut and mint leaves on top.  

Ingredients:

• About ½ lb. thin whole wheat spaghetti or angel hair pasta (or any gluten free thin noodles if preferred)
• 1 cup cucumber, peeled and thinly sliced
• 1 cup carrots, shredded
• 1 cup celery, thinly sliced
• 1 cup snow peas, thinly sliced
• 1 red pepper, diced
• 1/4 cup scallions, chopped
• 1/3 cup fresh cilantro or parsley 
• 1 tbsp. sesame seeds
• 1 head butter or romaine lettuce

Sauce:

• juice of 2 limes, about ½ cup
• 2 tbsp. soy sauce
• Optional: red pepper flakes

 
Directions:

1. Cook noodles according to directions.  Once cooked and drained, set aside and cool.
2. Cut cucumber, carrots, celery, snow peas, red pepper, scallions and parsley or cilantro and mix together in large bowl. 
3. Whisk sauce ingredients together and pour over veggies.  Toss veggies and noodles together.
4. Peel whole leaves off lettuce and spin dry.  Fill lettuce cups with the noodle/veggie mix.  Top with sesame seeds.  

I have always enjoyed making salads! When I teach my nutrition and cooking demonstrations in the schools, I like to incorporate every color of the rainbow into a beautiful garden fresh salad.  This salad is always a favorite with the kids.  It's simple, colorful and fun!  Try cutting the vegetables in different shapes, such as, half moon cucumbers, carrot coins, spiralized radishes and confetti bell pepper! Eating the rainbow will ensure you are getting a variety of vitamins, minerals and antioxidants!

Ingredients:
• 2 cups lettuce, arugula, kale or any other favorite greens
• 1 cup purple cabbage, thinly shredded
• 1 cup carrots , shredded 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
Optional "toppings":  Sprinkle in any of the following: dried cranberries, pomegranates, blueberries, sunflower seeds or croutons

​Directions:
1. Add all ingredients to a large bowl.  Set aside.
2. Whisk together lemon dressing ingredients
3. Pour onto salad and toss until well coated
 
Basic Lemon Dressing
Yield: Approximately ¾ cup dressing
Ingredients:
• 1 tbsp. lemon zest
• ¼ cup lemon juice
• ½ cup olive oil
• 1 tsp honey or maple syrup
• ½ tsp salt
Optional dressing add-ins:
• 1 minced garlic clove 
• fresh minced herbs 
• 2 tsp Dijon mustard
 
Directions:
​1. Add lemon zest and juice to bowl, whisk in honey and salt (and any optional add-ins), drizzle in olive oil and whisk well.  Can also add ingredients to a jar and shake well!      

Check out our How to Build a Perfect Salad worksheet for more ideas on building a colorful and healthy salad! 

Ingredients:

• 1 cup rolled oats
• 1 cup crisp rice cereal
• ¼ cup raw sunflower seeds
• ½ cup raw almonds, chopped
• ½ cup unsweetened shredded coconut
• 2 tbsp. ground flax seed
• 1 tbsp. cacao powder
• ½ cup dried currants or raisins
• ½ cup mini chocolate chips
• ½ cup peanut butter, almond butter or sunflower seed butter
• ½ cup honey
• 1 tsp. vanilla
• 2 tbsp. coconut oil

Directions:

1. Mix the oats, rice cereal, nuts, seeds, flax, cacao, raisins and chocolate chips in a large bowl until well blended.
2. In a small sauce pan, combine honey, vanilla, peanut butter and coconut oil.  Cook over medium heat, stirring constantly until the mixture comes to a boil and starts to thicken, 3 to 5 minutes.
3. Pour the peanut butter mixture into the oat mixture and stir until evenly coated. Spray an 8x8 pan with non-stick spray or line pan with parchment paper.  Add mixture to pan. Place in refrigerator until firm.  Cut into bars or squares. Wrap the bars individually or place them in an airtight container and store in refrigerator.

Ingredients:

• 3 cups watermelon, diced
• 1 cup cucumber, peeled, seeded and diced
• 1 red bell peppers, finely chopped
• 1 jalapeno pepper, minced (optional)
• 1/4 cup red onion, finely chopped
• 1/3 cup herbs (cilantro, basil or mint)
• Zest of 1 lime
• 1/4 cup lime juice, about 3 limes 
• 1/4 tsp salt

Directions:

1.  Add watermelon, cucumber, peppers, onion and herbs to a large bowl.  
2.   Add lime zest, juice and salt.
3.   Combine well. 
4.  Serve with tortilla or pita chips.

​Directions:

1. Add all ingredients (except tortilla strips) to a large bowl. 
2. Toss with Cilantro-Lime Vinaigrette, recipe below.
3. Top with tortilla strips.

​Cilantro-Lime Vinaigrette

• ¼ cup lime juice and zest
• ¼ cup rice vinegar
• 1 garlic clove
• 1 handful cilantro
• 1 tbsp honey
• ¾ cup olive oil
• ½ tsp salt

 Directions:

1. Add all ingredients to a blender, and blend until smooth.
2. Pour onto salad and toss all together.
3. Top with tortilla strips

 

One of my favorite snacks is hummus.  Hummus is a creamy dip traditionally made with garbanzo beans and seasonings, and is served as a vegetable dip or used as a sandwich or wrap spread.   There are many different varieties of hummus by adding vegetables such as, red bell pepper, beets, avocado or zucchini that add flavor and nutrients to traditional hummus.  This version of hummus uses carrots which are rich in beta carotene, good for your eyes and skin and also immune boosting! Garbanzo beans are high in protein and are a great source of dietary fiber.  With a little lemon, tahini, garlic and seasonings, this makes a quick, healthy and delicious snack!

Try our carrot hummus and make a fun Spring snack for kids by adding cauliflower “bunny” tails! 

Carrot Hummus:

• 2 cups chopped carrots
• 1-15, oz can garbanzo beans
• 2 tbsp. tahini
• 2 tbsp. olive oil
• Juice of 1 lemon, about 1/4 cup
• 1 tsp cumin
• 2 cloves garlic
• salt to taste

 

1. Peel carrots and cut in half.  Cook carrots in a pot of boiling water for about 10 minutes or until soft.  Drain carrots.
2.  In a food processor, combine the cooked carrots, garbanzo beans, lemon juice, tahini, garlic, salt and cumin.   Blend together then slowly drizzle in olive oil until smooth.
3. Serve with cauliflower or vegetables of choice.

A flash back to my son several years ago with our carrot hummus with cauliflower bunny tails!

Sometimes you have to sneak greens into a kids diet! Your kids will never guess these muffins have spinach!  Perfect for a St. Patrick's Day breakfast!

Ingredients:

• 2 cups whole wheat flour
• 2/3 cup sugar
• 2 tsp baking powder
•  ½ tsp baking soda
• 1 tsp ground cinnamon
• ½ tsp salt
•  ¼ cup applesauce
• ¾ cup almond or soy milk
• 4 cups fresh spinach
• ½ cup mashed banana (about 1 banana)
• 2 tsp vanilla extract

Directions:

1.      Preheat oven to 350°F and line two 12-cup muffin pans with paper liners.
2.      Whisk together dry ingredients in a large bowl: flours, sugar, baking powder, baking soda, cinnamon, and salt. Set aside.
3.      In a blender, add applesauce, non dairy milk, and spinach. Blend on high for about 30 seconds or until completely puréed. Add banana and vanilla; blend on low until combined.
4.      Pour puréed mixture into dry mixture and fold together with a rubber spatula until completely combined.
5.      Fill muffin cups about ⅔ full and bake 18-20 minutes or until a toothpick inserted into the center comes out clean.
 

Coconut Fruit Dip
Ingredients:

• 1 cup raw, unsalted cashews, soaked for 30 minutes, then rinsed and drained
• 2 tbsp. water
• 2 tbsp. non dairy milk, coconut, almond or rice milk
• 1 tbsp. maple syrup
• 1 cup coconut milk yogurt (vanilla flavor works best)
• 1 tsp of cardamom
• Dash of cinnamon
• Shredded coconut for garnish on top

 
Directions:

1. Blend the cashews, water and coconut, almond or rice milk for a minute or so on high speed.
2. Add the maple syrup and yogurt then blend again for a few seconds. 
3. Add the spices and blend well. 
4. Pour into a small bowl, then garnish with shredded coconut.  Serve with fruit sticks.

For a St. Patrick's Day theme for kids, add your favorite green fruit to wooden skewers to make these fun Leprechaun Fruit Sticks.

Leprechaun Fruit Sticks

• Kiwi
• Green Apple
• Green Grapes 
• Wooden Skewers