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.

​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 

 

A twist on traditional guacamole with an addition of broccoli!

Ingredients:
• 2 ripe avocados
• 1 cup raw broccoli 
• ¼ cup red onion, diced
• ½ jalapeno, minced
• 1 tomato, diced
• handful of fresh cilantro or parsley, minced
• zest and juice of 1 lime 
• 1 tsp ground cumin
• ½ tsp salt
 
 Directions:
 
1.    Peel the avocado, remove seed and scoop into a bowl.  Mash the avocados with a fork.
2.    Add the broccoli, red onion, jalapeno and cilantro/parsley to a food processor*.  Pulse until finely chopped.  Place mixture into bowl with the avocados. 
3.    Chop the tomato and add to bowl.
4.    Mix in the lime juice, ground cumin and salt.
5.    Serving options: cucumbers, celery, organic corn chips

*If you don’t have a food processor, just chop all by hand.  Check out our food processor here:  Cuisinart Elemental 8 cup Food Processor

​Watch our cooking demonstration of this dish here: youtu.be/Ep_3CyE8rOM

​Ingredients:

• 2 cups almond milk
• 1/3 cup chia seeds
• 2 tbsp. raw cacao powder
• 1 tablespoon maple syrup or sweetener of choice, date syrup, coconut nectar, stevia

Toppings:

•   Berries, unsweetened coconut, cinnamon, raisins, fresh fruit

 
 
Directions:
1.   In large glass bowl, add chia seeds to almond milk and whisk together.  Add cacao and whisk to break up any lumps.
2.   Add sweetener and blend well. Cover and place in refrigerator.  Mixture will firm up overnight.
3.  Add favorite toppings and serve.
 

 Ingredients:
1, 15 oz can black beans, rinsed and drained
1 cup frozen corn, thawed
1 tomato, diced
1 cucumber, peeled, seeded and finely chopped
½ yellow or red bell pepper, finely chopped
½ jalapeno, finely chopped
½ cup fresh cilantro, finely chopped
Juice of 1 or 2 limes, about ¼ cup (use the zest too!)
1 tsp cumin
1 tsp salt
 
Ice Berg, Romaine or Bibb Lettuce work great for the wraps

​Directions:
1.    Add beans to large bowl. 
2.    Mix in tomato, corn, cucumber, bell pepper, jalapeno and cilantro. 
3.    Add cumin and salt.
4.     Pour lime juice over all and combine well.  Scoop mixture into lettuce cups. 
 

With just a few simple and fresh ingredients, you can make these delicious and healthy black bean and veggie lettuce wraps! Enjoy!

For a fun and festive appetizer or snack for Valentine's Day, try this heart shaped veggie platter served with a beautiful red beet hummus.  We used cucumbers, radishes and red peppers and cut them into heart shapes.  Red Beets are a great source of potassium, magnesium, fiber, phosphorus, iron, vitamins A, B & C, beta-carotene, and folic acid, among many other wonderful nutritional benefits.  The recipe follows for this delicious variation to traditional hummus.   This makes a great dish to enjoy with your sweethearts!

Ingredients:

• 1 small beet*, peeled and quartered
• 1, 15-oz can of chickpeas, rinsed and drained
• 2 cloves garlic
• Juice of 1 lemon – about ¼ cup
• 1 tsp cumin
• 1 tsp salt
• Olive oil

Directions:
1.    In a food processor add beets, chickpeas, garlic, lemon, salt and cumin. 
2.    Blend well, drizzle in olive oil until smooth and creamy.
3.    Serve with Pita chips and/or veggies.

*Can also use roasted beets

Ingredients:

• 4 cups rolled oats
• ½ cup ground flax seed (and about ¼ cup whole flax seeds)
• 1 cup chopped raw unsalted nuts, such as: almonds, walnuts or cashews
• 1 cup raw unsalted pumpkin seeds or sunflower seeds
• 1 cup shredded unsweetened coconut
• 1 tsp ground cinnamon, nutmeg or allspice
• ¾ cup maple syrup
• ¼ cup coconut oil, melted

Directions:

1. Add oats, nuts, flax seeds, pumpkin seeds or sunflower seeds, and coconut.  Sprinkle with cinnamon, nutmeg or allspice.
2. In a separate bowl, mix together ¾ cup maple syrup and ¼ cup melted coconut oil.  Pour over granola and mix well to coat.
3. Pour onto sheet pans covered with parchment paper.  Bake at 250 degrees until golden and toasted about 45 minutes.  Watch closely and stir about every 10 minutes.  *If using a dehydrator, pour granola onto dehydrator sheets, and set temperature to 115 degrees for about 8 hours until everything is well toasted.
4. Remove from oven or dehydrator and add raisins, cranberries, dates, apricots and/or any other favorite dried fruit.
5. Cool and store in an airtight container.

 
Coconut Milk Yogurt Parfait
Ingredients:

• Granola
• Fresh Fruit
  
• Coconut Milk Yogurt, Vanilla flavor is the best!

Directions:

1. Layer granola, coconut milk yogurt and fruit into a glass, about 2 or 3 layers per serving.

Ingredients:

• spinach tortillas and/or flour tortilla

 
Filling:

•  cream cheese, I use dairy free Daiya cream cheese with chive and onion
• 1 cup shredded carrots
•  handful of spinach
• 1 cup red bell pepper, julienned

Garnish:

• parsley, chives, basil

 Other filling ingredients:  cucumber, sprouts, lettuce, tomatoes, red bell pepper hummus

Ingredients:

•  1 -15 oz. can garbanzo beans, rinsed and drained
•  1 red bell pepper
•  1 garlic clove
•   juice of 1 lemon, about ¼ cup
•  2 tbsp. tahini
•  1 tsp. salt
• 1/8 tsp cayenne pepper, optional

 
Directions:
 
1.    Blend all ingredients together in a food processor until smooth. 
2.    Serve with raw vegetables or as a spread for tortilla or green wraps.

Click here for more information on the Food Processor and here for more information on the wavy vegetable slicer that I used for the cucumbers.

To view my demonstration video making the hummus click here.

​I always take raw almonds with me everywhere I go.  I keep them in my car and they always come in handy when I need a quick and healthy snack.  They are low in cabs but rich in protein and fiber, so they help you feel full and you will be less likely to snack on unhealthy foods.    Almonds are loaded with antioxidants and many essential nutrients. They are very high in Vitamin E, which protects cells and lowers risk of many diseases.  Almonds are also high in magnesium which helps regulate blood pressure. We spiced them up with a little cinnamon and sugar for a nice holiday treat!

Guacamole is always a favorite in our house! Try our delicious version with some extra veggies added! You will never know there is broccoli in it!  Served with fresh vegetables, it makes a great appetizer or snack!

​This is great spread to use in lettuce, Swiss chard or collard green wraps. They are so flavorful and delicious and filled with lots protein and veggies. Best of all they are kid approved! My son loves these!

Ingredients:

• 1 cup raw almonds, soaked and drained
  
• 1 cup sunflower seeds, soaked and drained
  
• 1/4 onion chopped
  
• handful of parsley (can also add other herbs: basil, oregano, mint)
  
• 1 carrot, cut into chunks
  
• 1 rib celery, chopped
  
• 2 tablespoons lemon juice
  
• 1 tsp ground cumin
  
• 1/4 tsp salt

Directions:

1. Add almonds, sunflower seeds, onion, celery, carrots and parsley to a food processor and pulse until everything is blended and finely chopped.
   
2. Add lemon juice, cumin and salt and mix well.
   
3. Serve in lettuce cups, bell pepper or as a dip for crackers.