*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!
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!
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
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
A twist on traditional guacamole with an addition of broccoli!
• 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
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
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.
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
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!
1. In a food processor or blender, add beets, white beans, garlic, lemon, tahini, salt and cumin.
2. Blend well until smooth and creamy. Add water to thin, if needed
3. Serve with Pita chips and/or veggies.
*Can also use roasted beets
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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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