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.
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.
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!
The White bean basil dip also works well for our Pita Bread Christmas Trees.
For the “trees”:
Caramel Apple Dip
Check out a video demonstration of the Caramel Apple Nachos here: youtu.be/wigCq9ERY3Y
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*Note: Must have a dehydrator to make these crackers (I recommend Excalibur dehydrator) Temperature: 125 degrees for about 8-10 hours
*Other optional items to add to puree mixture (just add to food processor mixture)
*For best results, I recommend dōTERRA, a safe, pure and effective essential oil.
*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!
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!
• 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
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
• 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
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!
This salsa is one of my most popular recipes that I use for kids when I teach in the schools. It is loaded with watermelon and vegetables, lime juice, cilantro, and has so much flavor. Kids love it (and, of course, adults too) !! It is great for picnics, BBQ's, poolside and just snacking at home.
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!
A flash back to my son several years ago with our carrot hummus with cauliflower bunny tails!
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PLEASE NOTE: The information provided throughout my website pertaining to your health or wellness, is not intended to be a substitute for the professional medical advice, diagnosis or treatment provided by your own physician or health care provider. It is intended to be provided for informational, educational, and self-empowerment purposes only. This information should not be used to diagnose, treat or cure any illness or health condition. If you have, or suspect that you have a medical problem, contact your physician or health care provider. A Health Coach is defined as a guide and mentor who empowers clients to take responsibility for their own health and supports them to implement and sustain lifestyle and behavior changes that will contribute to the achievement of their personal wellness goals. I became certified as a Health Coach because of my passion for health and wellness, and to work with others on incorporating positive and healthy changes in their lives.
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