​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

 

Fresh fruit always make the perfect addition to a summer celebration.  These firecracker fruit sticks are fun to make with the kids for the 4th of July.  I have some sweet memories of making them with my son when he was younger in the photos below.  The nondairy coconut cashew cream dip makes a delicious dip with any type of fruit! 

Ingredients:

• 1 cup raw, unsalted cashews
• 2 tbsp coconut milk beverage
• 1 tbsp maple syrup
• ¾ cup plain coconut milk yogurt
• 1 tsp of cardamom
• Dash of cinnamon
• Shredded coconut for garnish on top

Firecracker Fruit Sticks:

• Wooden skewers
• Blueberries
• Strawberries
• Watermelon – Cut into stars with a star cookie cutter

Add fruit to skewers with watermelon star on top. 

Directions:

1. Add cashews to a heatproof bowl and cover with hot water by 2 inches. Soak for 10-20 minutes.
2. Drain the cashews then add to blender with coconut milk and blend for a minute or so on high speed.  You may need to add a touch more liquid if it is not blending well.
3. Next, add the maple syrup and yogurt and blend again for a few seconds. 
4. Add the spices last and blend well. 
5.  Pour into a small bowl, then garnish with shredded coconut.  Serve with fruit.​

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.

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:

• 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

 

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! Use any of your favorite vegetables as the "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, 15 oz. cans black eyed peas, rinsed and drained
• 1, 15 oz. can black beans, rinsed and drained
• 1, 15 oz. can sweet corn drained or 1 cup frozen corn (thawed)
• 4 Roma tomatoes, diced
• 1/4 red onion, finely diced
• 3 celery stalks, chopped
• 1/2 yellow bell pepper and 1/2 orange bell pepper, chopped
• handful of cilantro, finely chopped

Dressing:

• Juice of 2 limes, about 1/4 cup
• 1/3 cup olive oil
• 2 tbsp. apple cider vinegar
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp maple syrup

Directions:

1. Add black eye peas, black beans, corn, celery, bell peppers, tomatoes, onion and cilantro to a large bowl.
2. Whisk dressing ingredients together and pour onto beans and veggies
3. Serve with tortilla chips, lettuce wraps or as a salad

Ingredients:

• handful of fresh herbs: (usually combo of 3 different herbs: parsley, thyme, basil, mint, oregano)
• 1 garlic clove 
• zest and juice of one lemon
• 1, 15 ounce can of garbanzo beans, rinsed and drained
• 2 tbsp. tahini
• red pepper flakes, optional
• 1 tbsp olive oil
• 1 tsp salt

Directions: *For best results, use a food processor or a blender

1. Add garbanzo beans, herbs, garlic, lemon and tahini to a food processor. Blend for a few minutes until combined.
2. Drizzle in olive oil.  Add salt and extra seasonings to taste. Blend until smooth and creamy.
3. Serve with vegetables and/or pita chips/crackers

Ingredients:

• 2 cups almond milk (or other favorite non dairy milk: oat, coconut, soy)
• ½ cup chia seeds
• 1 tbsp. maple syrup
• ​1 tsp vanilla

Extra toppings: customize with your favorite!

• 1 cup frozen berries, blended    
• unsweetened coconut
• cinnamon
• raisins or dried cranberries
• fresh fruit
• nuts or sunflower seeds
• ​jam
• mint
  

Directions:

1.  In a large glass bowl, add chia seeds to almond milk and whisk together.  Add vanilla and maple syrup and whisk well.
2. Cover and place in the refrigerator. Mixture will firm up overnight.
3.   Add favorite toppings and serve.

Ingredients:
Quick Tomato Sauce:

•  28 oz can crushed tomatoes, diced tomatoes or whole tomatoes
• 1 small can tomato sauce
• 1 garlic clove
• Fresh herbs (basil, parsley, oregano)
• optional:  fresh tomatoes
• red pepper flakes
• salt
• pita bread (can also use tortilla or English muffin)

 Pizza Toppings (Add your favorites)

• olives
• zucchini, thinly sliced
• mushrooms
• bell peppers, diced
• broccoli, finely chopped
• tomatoes, chopped
• shredded cheese 

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.

​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.

​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. Sprinkle with bell pepper.