Some Easy Tips:

-Involve your kids in the cooking process

-Allow them choices– but healthy choices.  By no means should your kid be in control of the kitchen, but you can let them express creativity and independence by allowing them some choice in what they or the family is having for dinner. 

-Eating meals together as a family is a great way to spend time together and to teach good healthy habits. 

-Serve a variety of healthy meals and snacks to keep things interesting. 

-Be a role model by eating healthy yourself.

Snacks for Kids

Yam Chips

2 small yams, cut into 1/8-inch slices

½ teaspoon dried basil

½ teaspoon dried oregano

½ teaspoon onion powder

Preheat oven to 300 degrees.  In a self-sealing plastic bag, place yam slices, herbs, and onion powder.  Shake to coat.  Place the yams on the nonstick baking sheet sprayed with nonstick cooking spray.  Bake for about 45 minutes or until yam slices are slightly golden and crispy, making sure to turn at least once during cooking process.  Be careful not to burn yam slices. 

**You can make this a sweet treat by substituting 1 packet of stevia and ¼ teaspoon cinnamon for the Italian herbs.

Nut Mix- By roasting your own nuts, you can ensure you are getting all the freshest nutrients they have to provide.

2 Tablespoon coconut oil

½ cup Almonds

½ cup pecans

½ cup walnuts

½ cup pumpkin seeds

¼ teaspoon cayenne

1/8 teaspoon ground cinnamon

1/8 teaspoon ground ginger

Melt coconut oil in a medium skillet over medium heat.  Add all ingredients to skillet, stirring constantly to blend making sure to coat nuts evenly with spices.  Cook until nut mixture is lightly golden brown and toasted, about 6 minutes.  Remove from heat and let cool.  Store in air tight container.

You will need:

·         1/2 cup sweet potato, boiled, peeled and diced into small cubes

·         1/2 cup tender greens, chopped and wilted

·         1 tsp extra-virgin olive oil

·         1 tsp lemon juice

·         1/4 tsp cumin, dry-roasted and ground coarsely

·         1 large pinch fresh ground black pepper

·         Rock salt to taste

·         1 tsp chopped fresh cilantro

Whisk together the olive oil, lemon juice, cumin, pepper and salt in a bowl.

Fold in the other ingredients and mix well.

Serve at room temperature.

(Serves 1)

2 pounds kale (preferably Russian Red), stems and center ribs discarded and leaves coarsely torn

1 tablespoon minced garlic

5 tablespoons olive oil

1/2 cup dried goji berries (2 ounces)

Preparation

Cook kale in a 6-quart pot of boiling salted water (1 1/2 tablespoons salt for 4 quarts water), uncovered, until almost tender, 5 to 7 minutes. Drain in a colander, then immediately transfer kale to an ice bath to stop cooking. When kale is cool, drain but do not squeeze.

Cook garlic in oil in same pot over medium heat, stirring, until fragrant, about 30 seconds. Add kale, dried goji berries, 3/4 teaspoon salt, and 1/8 teaspoon pepper and cook, tossing frequently with tongs, until kale is heated through and tender, 4 to 6 minutes.

adapted from epicurious.com

1 clove garlic

1 15-oz can cannellini beans, drained and rinsed

1/4 cup fresh parsley

3 Tbs. fresh lemon juice

3 tbs. olive oil

1/2 tsp. chopped fresh rosemary

Chop garlic finely in food processor.  Add beans, parsley, lemon juice, oil and rosemary, and blend until creamy.  Season with salt and pepper.  Great to serve with sliced vegetables or to use as a spread on a sandwich.

Nutrition Facts

Amount Per Serving:

Calories 24
Fat 1.5 g
Cholesterol 0 mg
Sodium 75 mg

5 – Beet Salad
4 medium beets, cut into wedges and boiled until tender
Dressing:
¼ c. olive oil
¼ c. apple cider vinegar or fresh lemon juice
1 Tbsp wholegrain mustard
¼ c parsley, chopped
1 small red or sweet onion, diced
Mix dressing ingredients together and toss beets in the dressing.  Serve over a bed of baby greens or baby spinach.
6 – Veggies and Hummus
Hummus is very simple to prepare, so I highly recommend making it yourself.  If you are buying an already prepared version, make sure it is made without vinegar and without sugar.
1 c. chickpeas (garbanzo beans), soaked overnight and cooked in 5 cups of water.  Cooking time is approx. 35 minutes.
1 heaping Tbsp of Tahini
2 Tbsp olive oil
2 Tbsp of fresh lemon juice
2 cloves of garlic, minced
1 tsp ground cumin
Small pinch of cayenne
Combine all ingredients in a food processor and blend until smooth.  If the consistency is too thick, you can add a little water or vegetable broth to get the right creaminess.  Once you have the basics down, you can experiment with variations such as adding sundried tomatoes or black olives or cooked spinach.
7 – Cucumber Salad
1 cucumber, peeled, seeded and shredded
¼ c cilantro, diced
1 Tbsp sesame seeds
Dressing:
2 Tbsp olive oil
2 Tbsp apple cider vinegar or fresh lemon juice
2 cloves of garlic, minced
Black pepper
Toss the cucumber and cilantro with the dressing and sprinkle with sesame seeds.
8 – Vegetables Babaganoush
1 large eggplant
2 Tbsp tahini
2 Tbsp olive oil
¼ c fresh lemon juice
1 tsp paprika
¼ c fresh parsley, chopped
Poke the skin of the eggplant in several places with a fork then place in a baking dish.  Bake in a 350 degree oven for approx. 1 hour; should feel very soft inside.  Allow the eggplant to cool.  Peel off the skin and mash the inner flesh.  Place it is a strainer and allow the excess fluids to drain off or you can place it in cheese cloth and squeeze out the excess fluids.  Then put it in a bowl and mix in all the remaining ingredients.  Terrific served as a dip for vegetables or with Ryvita crackers or Mary’s Gone Crackers gluten free crackers.
9 – Celery and Apples with Almond Butter
Simple, healthy, and the kids can make it themselves!

10 – Fresh Vegetable Juice
Grab a freshly made green drink at your neighborhood juice bar.  My favorite cooling combo: cucumber, celery, parsley, spinach, kale and lemon.
Cool treats for the kids
For many kids, ice cream and popsicles seem to be synonymous with summertime.  Here are some healthier versions of their favorite treats.
11 – Watermelon Popsicles
From the juice bar, get a small juice with just cucumber and celery.  Place the juice in a blender or food processor with 2 cups of chunked seedless watermelon and blend just until slushy.  Scoop into popsicle containers and freeze.
12 – Banana Popsicles
Peel and cut 3 ripe bananas in half.  Insert a popsicle stick in each half.  Roll each banana in your favorite topping such as shredded coconut or crushed almond.  Wrap in plastic wrap and freeze.

2 large yams, washed and dried
3 Tb. extra virgin olive oil
2 tsp. sea salt
1 tsp. cayenne pepper
½ tsp. fresh ground black pepper

- Preheat oven to 350.
- Cut the yams into 1/2” fries.
- Toss with olive oil, salt, pepper and cayenne.
- Place on a lightly oiled cookie sheet and bake for 30-45 minutes, when fries are tender and beginning to brown.

- Serve hot.

8 eggs

2 Tbsp black tea

2 Tbsp wheat free tamari

Place the eggs in a small pot and cover with cold water.  Bring to a boil and cook for 10 minute.  Remove the eggs from the water with a slotted spoon and rinse with cold water in a colander until just cool enough to handle.  Using the back of a metal spoon, lightly tap each egg shell to crack it all over.  Return the eggs to the pot of water and add the tea and tamari.  Bring water to a boil then reduce to a gentle simmer, steeping the eggs for 50 minutes.  Then remove the eggs from the water and allow to cool.  They can be peeled and served warm or cold.