HEALTHY SMART KIDS SNACK PROGRAM
Fall Recipes
Copyright © 2015 Healthy Smart Kids Snack Program
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed “Attention: Permissions Coordinator,” at the address below.
Healthy Smart Kids Snack Program 1700 Rio Grande Street-4th floor Austin, Texas 78701
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Healthy Smart Kids Snack Program
HEALTHY SMART KIDS SNACK PROGRAM
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Titles in this book are set in the Dyslexie Font
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Introduction We’ve designed the HEALTHY SMART KIDS SNACK PROGRAM to empower children to eat well by approaching nutrition from a variety of angles. In our program we teach basic facts in a fun and unassuming fashion, so that children can begin to understand the impact their food choices have on their bodies, their brains, and their lives. We make all of our snacks as fresh, colorful and fun as possible. The purpose of this program is to start teaching a healthy eating lifestyle to children at an early age, when they are ripe and eager for knowledge, so that they can incorporate these skills into their lifelong habits.
Garden Party
We provide recipes for snacks and small meals to be made in the classroom, as well as short lessons to introduce preschool age children to nutrition. Our recipes are inclusive for all children, including those with allergies to the top 8 pediatric food allergens: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybean. Our hope is that teachers and parents will benefit from this approach as well. Thank you for joining us as we journey through topics teaching what nutrition really is, how to choose real foods, how to prepare and eat balanced snacks, and to consume a variety of fruits and vegetables. Enjoy! 5
Fall Contents September 1. Apple Chicken Roll-up 2. Apple Fries 3. Apple Slice Sandwiches 4. Apple Snails 5. Chicken Sausage Apple Kabobs 6. Froggy Apples 7. Fruit Smile Plates 8. Green Monster Sandwiches 9. Pretty Ladybugs 10. Sunny Apple Oats
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October 1. Black Bean Bats 2. Chicken Noodle Soup 3. Creepy Carrots 4. Eyeball Duck Eggs 5. Halloween Stuffed Bell Peppers 6. Maple Sesame Cauliflower 7. Pumpkin Muffins 8. Pumpkin Pudding 9. Pumpkin Seed Parfaits 10. Roasted Pumpkin Seeds
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November 1. Butternut Squash Fries 2. Butternut Squash Soup 3. Carrot Coconut Pineapple Muffins 4. Celeriac Fries 5. Loaded Sweet Potato 6. Roasted Carrots 7. Sweet Potato Brownies 8. Sweet Potato Turkey Meatballs 9. Sweet Potato Wedges 10. Thai Style Wraps
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Anytime Recipes
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1. Black Bean Brownies 2. Crispy Roast Chickpeas 3. Fruit Rainbows 4. Jar Salads 5. Raw Sesame Seed Bars 6. Zoo on a Log
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Dips 1. Black Bean Dip 2. Cauliflower Hummus 3. Cinnamon Spiced Adzuki Bean Dip 4. Pumpkin Seed Butter 5. Spinach Hummus 6. Tahini
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Nutrition Facts Nutrition Facts are listed for each recipe
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September “What hue shall my apples be?” Asked the little apple tree. “That is easy to decide; Make them green,’ the grasses cried. But the crimson roses said, “We would rather have them red,” While the dandelions confessed Yellow suited them the best. When the apples all were ripe, Many wore a yellow stripe. Some were red and some were green, Some were somewhere in-between.
This song was originally posted at: http://bussongs.com/songs/apples.php
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September Page Apple Chicken Roll-ups
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Apple Fries
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Apple Slice Sandwiches
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Apple Snails
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Chicken Sausage Apple Kabobs
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Froggy Apples
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Fruit Smile Plates
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Green Monster Sandwiches
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Pretty Ladybugs
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Sunny Apple Oats
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Apple and Chicken Roll-ups SERVES: 6 SERVING SIZE: 1 Roll Up INGREDIENTS: •
2 medium apples, sliced thin into strips
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12 ounces sliced deli meats (chicken, turkey, roast beef )
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Lettuce leaves or GFSFCF tortillas (corn, Udi’s, Rudi’s)
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Other toppings such as avocado, spinach, tomato, cucumber, Daiya cheese
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Condiments such as mustard, honey, hummus, Just Mayo
DIRECTIONS: 1. Put sliced apples and sliced deli meat in wrap 2. Top as desired 3. Roll up, cut in half if you want, enjoy! NOTES: •
GF = Gluten Free, SF = Soy Free, CF = Casein Free, DF = Dairy Free
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Corn tortillas are naturally GFSFCF, but read label to ensure. Some brands may have soy.
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Just Mayo is GFDFSY
For example:
Udi’s are GFSFDF, but contain eggs
Rudi’s are free of all avoided ingredients
If using corn tortillas, please choose non-GMO corn sources
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Apple Fries SERVES: 6 SERVING SIZE: 6 fries INGREDIENTS: •
4 medium apples
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Cinnamon (in a shaker container)
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2 tbsp Ground flax seeds
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12 ounces Coconut Yogurt (Plain or Vanilla)
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Red Berry Puree
DIRECTIONS: 1. Peel and core apples 2. Slice apples into sticks 3. Sprinkle with cinnamon and ground flax seeds 4. Blend Plain or Vanilla Coconut Milk Yogurt and berry puree to make “ketchup” 5. Dip “fries” in “ketchup” NOTES: •
You may puree your own berries, or use a fruit puree snack pouch (for example a GoGo Squeez type)
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Alternative dip suggestions: Sun Butter, coconut milk yogurt plus protein powder
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Apple Slice Sandwiches SERVES: 6 SERVING SIZE: 2 Sandwiches INGREDIENTS: •
4 apples
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Sun Butter
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Toppings such as: shredded coconut, raisins, chopped berries, GF granola, chia seeds, ground flax seeds, cinnamon
DIRECTIONS: 1. Slice apples into horizontal rings 2. Use mini cookie cutter (in fun shapes) to core rings 3. Spread Sun Butter on slices 4. Top as desired 5. Top with apple slice to make sandwich NOTES: •
GF = Gluten Free
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VIDEO:
Apple Snails SERVES: 18 Snails SERVING SIZE: 3 Snails INGREDIENTS: •
2 apples
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6 stalks of celery
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1 cup Sun Butter
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Blueberries or raisins
DIRECTIONS: 1. Cut celery into 3-4 inch lengths
VIDEO:
2. Slice off bottom of celery to make a flat surface (Optional, but makes more stable. Should be done by an adult) 3. Fill a zipper bag of Sun Butter 4. Cut small hole in corner of bag to create a decorator bag 5. Slice apples into thin slices to make a half circle 6. Cut small strip off each slice, and then cut in half widthwise, these will be the antennae 7. Pipe Sun Butter into the celery, ensuring a good amount 8. Pipe sun butter onto the apple slices to make a spiral pattern 9. Set apple half into the sun butter in the celery, cut side down 10. Add “eyes” of raisins or blueberries 11. Add antennae of apple strips NOTES: •
Too much Sun Butter piped in the snail will cause the ‘shell’ to tip over
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Instead of making a snail you can do a butterfly- skip step 7, (or just make dots instead of swirls) and put two slices in the celery to make “wings”
Adapted from: http://www. youtube.com/watch?v=QIdkB7-EIZA
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Chicken Sausage Apple Kabobs
SERVES: 6
SERVING SIZE: 1 kabobs INGREDIENTS: • • •
4 links smoked chicken sausage, cut into chunks 1 large apple, cut into chunks 1 large red bell pepper, cut into chunks
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Marinade:
½ tsp salt ½ tsp pepper ½ cup apple cider or juice 2 tbsp olive oil ¼ cup apple cider vinegar 2 tbsp brown or Dijon mustard 1 tbsp fresh sage, minced 1 tbsp fresh thyme, minced
DIRECTIONS: 1. Thread skewers with chicken sausage, apples, and red bell pepper 2. Whisk together marinade ingredients in a medium bowl
VIDEO:
3. Brush kebobs with marinade 4. Bake at 325°F for 10-15 minutes, or until apples are tender NOTES: •
If using wooden skewers, soak in water to prevent burning
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Many smoked chicken sausages use a pork casing, which is not Kosher
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Applegate farms organic chicken sausages contain no pork casing and Trader Joe’s chicken sausages contain no pork casing
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Froggy Apples SERVES: 6 SERVING SIZE: 1 frog INGREDIENTS: •
2-3 green apples
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Sun Butter
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1 small container blueberries, raisins, or blackberries
DIRECTIONS: 1. Cut green apples into wedges, ensuring wedges are not angled on both sides 2. Flatter wedges will make more stable frogs 3. Spread Sun Butter on flat side of one wedge
VIDEO:
4. Place second wedge on top, flat side down 5. Dab Sun Butter on top wedge in two spots 6. Place blueberries on spots to make eyes NOTES: •
Two large apples should be sufficient, but if apples are smaller 3 may be needed
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Wedges should be cut so that one side is flat, otherwise the wedges will slide off each other
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A piping bag made out of a zipper bag can make this easier
Adapted from: http://www.halfhourmeals.com/food-for-thought/7-healthy-uniqueand-easy-snacks-your-kids-will-love/
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Fruit Smile Plates SERVES: 6 SERVING SIZE: 1 Smile INGREDIENTS: •
3 apples
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2 bananas
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1/2 cup Sun Butter
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Small container of blueberries
DIRECTIONS:
VIDEO:
1. Cut apples into slices 2. Use apple wedges as mouth and other fruits to make the rest of the face (blueberries for eyes, banana slices for nose), using a sun butter piping bag to hold the fruits in place 3. Use Sun Butter piping bag to decorate with eyebrows, ears, etc. 4. Use apple slices to scoop up sun butter when eating NOTES: •
This may be good to do as an introductory snack time instruction to get the kids familiar with being in the kitchen.
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Green Monster Sandwiches SERVES: 6 Monster Sandwiches SERVING SIZE: 1 Monster Sandwich INGREDIENTS: •
1 apple, chopped
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2 tbsp apple cider vinegar
1 tbsp fresh chopped thyme
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2 cups shredded chicken breast
Halved cherry tomatoes
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1 medium avocado, mashed
Cucumbers, cut into triangle pieces
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2 stalks celery, chopped finely
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GFSFDF bread or rice cakes
DIRECTIONS: 1. Mix thoroughly, spread on piece of GF bread
VIDEO:
2. Use halved cherry tomatoes for eyes, cucumber triangles for teeth, and any other veggie facial features you might want NOTES : •
GF = Gluten Free, SF = Soy Free, DF = Dairy Free
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See ingredients notes on choosing appropriate bread
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Organic canned chicken breast may be used, but it is not preferred
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Pretty Ladybugs SERVES: 6 Ladybugs SERVING SIZE: 1 Ladybug INGREDIENTS: •
3 apples
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12 pretzel sticks
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6 tbsp Sun Butter
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1 cup raisins
DIRECTIONS: 1. Slice one apple into rounds for the bases 2. Slice the other two into wedges 3. Top one round with Sun Butter and two apple wedges 4. Poke a hole at one end of each wedge and insert the pretzel stick. Add a raisin to the ends. Dab Sun Butter to make spots and top with raisins NOTES: •
Choose soft raisins for the tops of antennas
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VIDEO:
Sunny Apple Oats SERVES: 6 SERVING SIZE: 1 Bowl INGREDIENTS: •
4 medium apples diced
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1 cup GF oats
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4 cups water
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3 tbsp brown sugar
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½ tsp cinnamon
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6 tbsp Sun Butter
DIRECTIONS: 1. Combine oats and water in a saucepan. Bring to a boil, then reduce heat to a simmer 2. Allow to simmer for 5 minutes, then add diced apples. Simmer for 5-10 minutes more, until apples are tender and oats have cooked and are thick 3. Stir in brown sugar and cinnamon 4. Divide among six bowls and top with 2 tbsp Sun Butter NOTES: •
GF = Gluten Free
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Only Gluten Free old-fashioned or steel cut oats should be used
Adapted from: http://www.eatingwell.com/recipes/apple_oatmeal.html
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October When the pumpkins are so yellow And the vines with grapes abound, When the melons are so mellow And the nuts fall to the ground; When persimmons lose their bitters, And the apples are so red; When we love to eat corn fritters Since the roasting ears have fled; When vacation days are over And the children go to school, They no longer play in clover, But much learn “Arithmos-rule,” When weird Hallowe’en’s most naughty elves With gnomes and sprites appear, While fat Thanksgiving fills the shelves ‘Tis AUTUMN, QUEEN OF YEAR Autumn, Queen of Year by Winifred Sackville Stoner, Jr.
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October Page Black Bean Bats
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Chicken Noodle Soup
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Creepy Carrots
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Eyeball Duck Eggs
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Halloween Stuffed Bell Peppers
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Maple Sesame Cauliflower
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Pumpkin Muffins
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Pumpkin Pudding
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Pumpkin Seed Parfaits
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Roasted Pumpkin Seeds
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Black Bean Bats SERVES: 12 Bats SERVING SIZE: 2 Bats INGREDIENTS: •
One 15 oz can black beans
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1 tsp sea salt
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2 tbsp chia seeds
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½ cup plus 2 tbsp water
¼ onion, finely chopped (may omit)
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1 to 1 ¼ cups GF oat flour
¼ cup fresh lime juice
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½ cup GF oats
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2 garlic cloves, roughly chopped (approximately 2 tbsp pre-minced jarred garlic)
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Cooking oil
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GFCFSF black chips (corn, bean)
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Sliced green olives with pimentos
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2 tbsp ketchup
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1 tsp cumin
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1 tsp paprika
DIRECTIONS:
VIDEO:
1. Mix chia seeds and water in a small bowl. Allow to sit for 5 minutes 2. Preheat oven to 350°F. Line a baking sheet with parchment paper 3. Add black beans, chia seeds & water, 1 cup of oat flour, garlic, cumin, paprika and salt to a food processor. Process until a thick paste forms. If necessary, add another ¼ cup of oat flour 4. Add in and process onion, lime juice, and oats. Mixture will be thick 5. Roll the mixture into balls of about ¼ cup. You may need to oil your hands to prevent sticking 6. Place balls on lined baking sheet. This should make between 10-15 balls 7. Bake balls for 20-25 minutes, or until just turning golden and allow to cool 8. Use bean balls as body and arrange chips for wings, sliced olives as eyes, garlic for teeth. Add ketchup for dipping. NOTES: • • •
GF = Gluten Free, CF = Casein Free, SF = Soy Free Allowing the mixture to chill for 10 minutes or longer will help prevent sticking Roll balls in black chia seeds or sesame seeds for an extra layer of black
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Chicken Noodle Soup SERVES: 6 SERVING SIZE: 8 ounces INGREDIENTS: •
1 tbsp olive oil
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1/4 medium onion, minced or grated
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2 cloves garlic, minced
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6 cups chicken broth
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2 springs fresh thyme
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2 bay leaves
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1 spring fresh rosemary
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1 tsp ground cumin
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Chopped or shredded chicken breast
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2 large carrots, peeled and sliced
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2 ribs celery, chopped
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GF noodles of choice (suggestions include 100% buckwheat Soba noodles, vermicelli, rice noodles, or specialty gluten free pastas)
DIRECTIONS: 1. Heat olive oil in large pot over medium heat. Cook onion and garlic until soft 2. Add chicken broth 3. Add thyme, bay leaves, and rosemary. You may wish to tie these together or tie up in cheesecloth as they will be removed prior to eating 4. Add cumin, carrots, celery, and chicken breast 5. Cook and simmer for 10 minutes 6. Add noodles, and cook until noodles are done according to package directions 7. If you need more liquid you can add more chicken broth 8. Remove herbs, and season with salt and pepper to taste 9. You may also use cooked quinoa or brown rice in place of noodles 10. You may add or substitute any vegetables with this recipe-whatever you have on hand can go in! NOTES: •
GF = Gluten Free
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Creepy Carrots SERVES: 6 SERVING SIZE: 2 to 3 fingers INGREDIENTS: •
Carrots (either baby or large)
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Pieces of sliced deli meat such as turkey
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Hummus
DIRECTIONS: 1. Cut carrots into finger shapes, making grooves for joint marks 2. Smear a little bit of hummus on the end of the “finger’” 3. Top with a fingernail shaped piece of deli meat NOTES:
VIDEO:
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If large carrots are used, they should be peeled and cut into pieces. Carrots should be prepared ahead of time
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Any high protein dip may be used in place of hummus
Adapted from: http://www.momontimeout.com/2012/10/healthy-halloween-snackwitch-fingers/
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Eyeball Duck Eggs SERVES: 6 SERVING SIZE: 2 Eyeballs INGREDIENTS: •
1 dozen duck eggs
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Sliced black olives
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Other veggies (cucumbers, bell peppers, etc) if you want to make a face
DIRECTIONS: 1. Place eggs in a single layer at the bottom of a saucepan. Add cold water enough to have 2 inches of water above the eggs 2. Heat pot on high heat, bring to a full rolling boil 3. Once the water has boiled, turn off heat, cover, and allow the eggs to sit for 15-18 minutes 4. Run under cold water to cool them quickly 5. Once cool enough to handle, peel. It may be easier to peel under running water 6. Once peeled, slice eggs in half at the equator. Place on plate cut side down 7. Place olive slices on eggs to make pupils • Use other cut up veggies to make a face: cucumber triangles for teeth, halves of pepper rings for nose
VIDEO:
NOTES: • • • •
Duck eggs are an acceptable alternative for some people with egg allergies. However, always confirm this with physicians. Duck eggs are becoming increasingly available. They are readily available at farmers markets and Asian grocery stores Get creative with how this is presented! Instead of making a face you can just place them in a pool of red sauce for “blood”! 25
Halloween Stuffed Peppers
SERVES: 6
SERVING SIZE: 1 Bell Pepper INGREDIENTS: •
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6 bell peppers of any color, preferably orange 1 tbsp each of fresh oregano and basil
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2 ribs of celery
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2 large diced tomatoes
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¼ cup raisins
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1 lb. ground meat of choice (we used turkey)
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1 ½ cups cooked brown rice
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Salt and pepper to taste
DIRECTIONS:
VIDEO:
1. Preheat oven to 350 F 2. Cook the rice in a rice cooker or stove top, ½ cup rice to 1 cup of water by bringing the water to a boil, adding the rice, lowering to a simmer, covering and cooking approximately 15 minutes 3. Cook the ground meat in a skillet over medium high heat for about 5 minutes, until cooked through, draining the fat. Meanwhile, chop the celery and dice the tomatoes. Add the celery to the skillet and cook until tender 4. Add the rice, tomatoes, raisins, salt, pepper and fresh herbs, cooking until warm 5. Cut the tops off of the bell peppers and scoop the seeds out 6. *Optional: carve pumpkin faces out of the bell peppers for a Halloween themed snack 7. Fill the bell peppers with the stuffing mix, evenly between all six 8. Bake for 45 minutes or until tender. NOTES: •
If your ground meat is very lean, you may need to add oil to avoid sticking and burning 26
Maple Sesame Cauliflower SERVES: 6 SERVING SIZE: 4 to 6 ounces INGREDIENTS: •
2 tbsp pure maple syrup
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2 tsp white vinegar
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2 tsp Dijon mustard
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2 tbsp coconut aminos
4 cups cauliflower pieces (about ½ a large head)
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1 tbsp sesame oil
2 tsp sesame seeds- optional
DIRECTIONS:
VIDEO:
1. Whisk maple syrup and Dijon in large bowl until smooth 2. Whisk in coconut aminos, sesame oil, and vinegar 3. Add cauliflower and sesame seeds, toss to coat NOTES: •
You may use either raw or steamed cauliflower for this recipe. Alternatively, you may roast the coated cauliflower at 325°F for 20 minutes
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Coconut Aminos” are a soy free gluten free alternative to soy sauce or tamari, and are available at Whole Foods
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This recipe should be paired with a protein source such as chicken or beans
Adapted from: http://www.healthyseasonalrecipes.com/maple-sesame-cauliflower/
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Pumpkin Muffins SERVES: 6 SERVING SIZE: 2 Muffins INGREDIENTS: • • • • • • • • • • • • • • •
1 cups gluten-free all-purpose flour 1/3 cup cane sugar ¼ cup brown sugar, packed 1/3 tsp baking soda 1/3 tsp salt 1/3 tsp cinnamon 1/4 tsp ginger 1/8 tsp nutmeg 1/8 tsp cloves 1/3 cup coconut milk 1/2 tsp apple cider vinegar 1/2 cup pumpkin puree 2 tbsp olive oil 1 tbsp maple syrup or honey ½ tsp pure vanilla extract
DIRECTIONS: 1. Preheat oven to 350°F. Line muffin pan with 6 paper liners 2. Combine gluten-free flour, sugars, baking soda, salt, cinnamon, ginger, nutmeg, and cloves in a large bowl, gently whisking to sift ingredients 3. In a medium mixing bowl, add coconut milk and apple cider vinegar, stir and allow to rest for 2 minutes. Next, add the olive oil, maple syrup, vanilla extract, and pumpkin puree to the coconut milk mixture. Whisk together until well combined 4. Add the wet ingredient mixture to the dry ingredients and gently stir just until combined. Distribute batter evenly among muffin cups 5. Bake for approximately 25 – 33 minutes, or until a toothpick inserted in the center comes out clean NOTES: •
Spread with seed butter [like pumpkin] for added protein
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Coconut milk is a dairy alternative, such as Silk, found in a carton
Adapted from: http://www.onegreenplanet.org/vegan-recipe/pumpkin-muffins/ 28
Pumpkin Pudding SERVES: 6 SERVING SIZE: ~1/3 cup INGREDIENTS: • •
2 cups pumpkin puree or 15 oz canned pumpkin ½ cup apple butter
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1/3 cup creamed coconut or coconut butter, at room temperature
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1/2 tbsp raw honey or maple syrup
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Cinnamon, to taste
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Raisins, optional
DIRECTIONS:
VIDEO:
1. Stir everything together 2. Divide evenly amongst six and enjoy! NOTES: •
Serve with something crunchy for alternative texture
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Choose a healthy drink accompaniment
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Top with fresh berries, gluten-free granola etc.
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Pumpkin Seed Parfaits SERVES: 6 SERVING SIZE: 1 parfait INGREDIENTS: •
32 oz of coconut yogurt
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1 ½ cups roasted pumpkin seeds
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¾ cup dried fruit or 2 cups diced fresh fruit
DIRECTIONS: 1. For each child layer 5 ½ ounces yogurt, ¼ cup roasted pumpkin seeds, and 2 tbsp. dried fruit or 1/3 cup fresh fruit to make a fun parfait
NOTES: •
Some fruit suggestions include dried cranberries, dried blueberries, raisins, peaches, blueberries, or apples
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You can set out a variety of fruits and let the child choose
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Use tall skinny clear cups to make it more fun- this will allow for multiple layers
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This recipe can be paired with roasted pumpkin seeds
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Roasted Pumpkin Seeds SERVES: 6 SERVING SIZE: 1/4 cup
INGREDIENTS: •
Raw Pumpkin seedsscrape them from the inside of a pumpkin!
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Olive oil
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Salt
DIRECTIONS: 1. Clean seeds thoroughly using a colander. Remove any bits of pumpkin flesh 2. Drain and pat dry 3. Spread seeds on a baking sheet and drizzle with olive oil, tossing to ensure all seeds are well coated 4. Sprinkle lightly with salt 5. Roast at 300°F for 15 minutes, stir, and roast for 15-20 minutes more 6. The seeds will be lightly golden, but not brown when done NOTES: •
Excellent to pair with Pumpkin Seed Parfaits or just eat on their own with a side of fruit
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Experiment with seasonings! Some fun ideas include Cajun seasoning, cayenne, or sugar and cinnamon
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November Season of mists and mellow fruitfulness, Close bosom-friend of the maturing sun; Conspiring with him how to load and bless With fruit the vines that round the thatch-eves run; To bend with apples the moss'd cottage-trees, And fill all fruit with ripeness to the core; To swell the gourd, and plump the hazel shells With a sweet kernel; to set budding more, And still more, later flowers for the bees, Until they think warm days will never cease, For summer has o'er-brimm'd their clammy cells. Who hath not seen thee oft amid thy store? Sometimes whoever seeks abroad may find Thee sitting careless on a granary floor, Thy hair soft-lifted by the winnowing wind; Or on a half-reap'd furrow sound asleep, Drows'd with the fume of poppies, while thy hook Spares the next swath and all its twined flowers: And sometimes like a gleaner thou dost keep Steady thy laden head across a brook; Or by a cyder-press, with patient look, Thou watchest the last oozings hours by hours. Where are the songs of spring? Ay, Where are they? Think not of them, thou hast thy music too,— While barred clouds bloom the soft-dying day, And touch the stubble-plains with rosy hue; Then in a wailful choir the small gnats mourn Among the river sallows, borne aloft Or sinking as the light wind lives or dies; And full-grown lambs loud bleat from hilly bourn; Hedge-crickets sing; and now with treble soft The red-breast whistles from a garden-croft; And gathering swallows twitter in the skies. To Autumn BY JOHN KEATS
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November Page Butternut Squash Fries
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Butternut Squash Soup
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Carrot Coconut Pineapple Muffins
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Celeriac Fries
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Loaded Sweet Potatoes
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Roasted Carrots
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Sweet Potato Brownies
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Sweet Potato Turkey Meatballs
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Sweet Potato Wedges
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Thai Style Wraps
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Butternut Squash Fries SERVES: 6 SERVING SIZE: 1/2 cup INGREDIENTS: •
1 large butternut squash, halved and seeded
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Sea salt to taste
DIRECTIONS: 1. Preheat the oven to 425°F 2. Use a sharp knife to carefully cut away the peel from the squash 3. Cut the squash into sticks like french fries 4. Arrange squash pieces on a baking sheet and season with salt 5. Bake for 20 minutes in the preheated oven, turning the fries over halfway through baking 6. Fries are done when they are starting to brown on the edges and become crispy Adapted from: http://www.allrecipes.com
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VIDEO:
Butternut Squash Soup SERVES: 6 SERVING SIZE: 8 ounces INGREDIENTS: •
½ tbsp olive oil
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2 cloves garlic, minced
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½ medium onion, chopped
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1 medium butternut squash (about 1 ½ pounds) peeled and cubed
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2 cups vegetable broth
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1 cup cauliflower florets, broken into small pieces
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1 sprig fresh marjoram
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Dash cayenne
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Salt and pepper to taste
DIRECTIONS: 1. In a large pot, heat olive oil over medium heat 2. Cook onion for 3 minutes, then add garlic. Cook until softened 3. Add squash, broth, cauliflower, and spices. Bring to a boil, then allow to simmer for 20-30 minutes or until squash and cauliflower are tender. Remove marjoram sprig 4. Either use an immersion blender to puree soup in pot or work in batches to puree soup in a blender or food processor 5. Season with salt and pepper to taste NOTES: •
Should be combined with something containing protein- shredded chicken may be added into the soup itself, or you can serve with lean meats or quinoa
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Pre-cubed butternut squash is readily available 35
Carrot Coconut Pineapple Muffins
SERVES: 12
SERVING SIZE: 2 muffins INGREDIENTS: • • • • • • • • •
1 cup gluten-free flour mix 1/4 cup quinoa flour 1/4 cup rice flour 2/3 cup sugar 2 tbsp ground flax seed 1 tsp baking powder 1 tsp baking soda 1/4 tsp salt 1 tsp cinnamon
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1/8 tsp nutmeg 1/3 cup olive oil 1/3 cup apple sauce 1 cup grated carrots 1/2 cup crushed pineapple 1/4 cup shredded coconut, unsweetened 6 tbsp water 1 tsp vanilla
VIDEO:
DIRECTIONS: 1. Preheat oven to 350°F. Line a muffin tin with liners 2. Combine olive oil, applesauce, water, vanilla, and crushed pineapple. Mix well. Add grated carrots and coconut 3. Combine flours, sugar, flax seed, baking powder, baking soda, and spices in a large bowl. 4. Add wet ingredients to dry, and stir until just combined 5. Pour muffin batter into tins about 2/3 full 6. Bake for 25 minutes, or until toothpick comes out clean NOTES: •
Spread with seed butter to add protein
Adapted from: http://jeanetteshealthyliving.com/2011/04/glutendairyegg-free-carrotcoconut-pineapple-muffins.html
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Celeriac Fries SERVES: 6 SERVING SIZE: 1/2 cup INGREDIENTS: •
2 medium sized celeriac roots
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2 tbsp of your favorite oil (we used olive)
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1 - 2 tsp of salt
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4-5 stalks of fresh rosemary
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Other fresh herbs as desired
DIRECTIONS: 1. Preheat oven to 400°F
VIDEO:
2. Cut one of the ends so the celeriac is able to stand on its own 3. Then peel the outside layer 4. Once peeled, cut the root into thin sticks for fries 5. Place your fries on a lined baking sheet and drizzle with your favorite oil, then add salt and rosemary 6. Bake for 40 minutes. Stir occasionally for even cooking 7. Let cool and serve NOTES: •
Serve with hummus or guacamole
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Loaded Sweet Potatoes SERVES: 6 SERVING SIZE: 1 potato INGREDIENTS: •
6 small sweet potatoes
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4 tbsp olive oil
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Kosher salt and black pepper
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Paprika to sprinkle
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2 avocados, sliced
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1/4 cup chopped fresh flat-leaf parsley leaves
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2 cups green salad, for serving
DIRECTIONS: 1. Heat oven to 400° F
VIDEO:
2. Rub the sweet potatoes with half the oil and season with ¼ teaspoon salt 3. Bake on a rimmed baking sheet until tender, 40 to 50 minutes 4. Split the potatoes open lengthwise and drizzle with the other half of olive oil 5. Season with ½ tsp each salt and pepper 6. Top the potatoes with the avocado, parsley, and a sprinkle of paprika 7. Serve with the salad Adapted from: Paul Sirasalee
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Roasted Carrots SERVES: 6 SERVING SIZE: 3 to 4 carrots INGREDIENTS: •
1 lb (approx 2 bunches, 24 carrots) of multi-colored carrots
•
Olive oil, balsamic vinegar, sea salt, black pepper, minced garlic all to taste
DIRECTIONS: 1. Preheat oven to 400°F 2. Toss carrots with olive oil, vinegar, thyme, and garlic
VIDEO:
3. Line a baking sheet with aluminum foil 4. Spread carrots on baking sheet, sprinkle with salt and pepper 5. Bake for 30-35 minutes or until browned and tender NOTES: •
Serve with hummus
•
Experiment with different vinegar and herb combinations- rosemary and balsamic vinegar are a good combination
•
Rainbow carrots will add color and fun
•
If your carrots are small enough they do not need to be peeled, but larger carrots should be peeled and cut in half
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Sweet Potato Brownies SERVES: 6 SERVING SIZE: 2 Small Brownies INGREDIENTS: • •
• • • •
•
1 avocado 1 cup cooked sweet potato puree, or canned puree. ½ cup applesauce ¼ cup honey 1 tsp vanilla extract 4 flax eggs – 4 tbsps ground flax seed, 12 tbsp water ¼ cup coconut flour
• • • • • • • • •
2 tbsp arrowroot powder ½ cup cacao powder ½ tsp sea salt 1 tsp baking soda ¼ cup honey ½ cup Sun Butter ¼ cup cacao powder ½ cup coconut milk 1 tsp sea salt
DIRECTIONS:
VIDEO:
1. Preheat oven to 375 °F 2. Grease 8x8 pan with coconut oil and line it with parchment paper 3. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla 4. Once creamy, add in cacao powder 5. Add in flax eggs one at a time 6. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda 7. Combine both mixtures until smooth 8. Transfer to greased pan and bake for 25-35 minutes 9. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth 10. Once the brownies are done baking and have cooled, frost with this mixture Adapted from: http://www. draxe.com/recipe/sweet-potato-brownies/ 40
Sweet Potato Turkey Meatballs SERVES: 6 SERVING SIZE: 4 Meatballs INGREDIENTS: • • • •
1 lb. lean ground turkey or ground chicken 1 medium sweet potato, grated 2 tbsp cornstarch whisked with 2 tbsp water 1/4 onion, grated or finely chopped
• • • • • •
½ cup fresh parsley, chopped 2 tbsp fresh rosemary, chopped 1 tsp garlic powder Pinch of cinnamon ½ tsp salt ½ tsp pepper
DIRECTIONS: 1. Preheat oven to 375°F 2. Mix all ingredients in a bowl 3. Form mixture into 24 meatballs 4. Once formed, transfer to baking sheet
VIDEO:
5. Bake meatballs in oven for about 10-15 minutes, or until fully cooked and browned. (Internal temperature >165F ) NOTES: •
Serve with quinoa or hummus
•
Ground turkey should be greater than 93% lean. 99% lean is best
Adapted from: http://www.greatist.com/eat/recipes/sweet-potato-and-turkey-meatballs
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Sweet Potato Wedges SERVES: 6 SERVING SIZE: 1 Cup INGREDIENTS: •
4 large sweet potatoes, cut into wedges
•
2 tbsp cinnamon
•
2 tbsp paprika
•
Fresh rosemary sprigs
•
2 tbsp olive oil
•
1 tbsp salt
•
Other fresh herbs as desired
DIRECTIONS: 1. Preheat the oven to 375°F 2. Cut potatoes into wedges about one inch thick 3. Spread on a foil lined baking sheet 4. Add olive oil, spices and mix until well coated 5. Add rosemary sprigs on top 6. Bake for an hour, turning once or twice NOTES : Serve with hummus or guacamole Adapted from: http://www.deliciouslyella.com
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VIDEO:
Thai Style Wraps SERVES: 6 SERVING SIZE: 1 wrap with dipping sauce INGREDIENTS: • • • • • • •
1 head butter lettuce 2 large carrots 1 large red bell peppers 1 large cucumber 12 ounces shredded chicken 1 bunch cilantro Dipping Sauce: ¼ cup rice wine vinegar 1 tbsp sesame oil ¼ cup coconut aminos 2 tbsp lime juice
DIRECTIONS: 1. 2. 3. 4. 5. 6.
Wash and dry lettuce leaves Cut carrots and cucumbers into very thin strips De-seed and julienne red bell pepper Wash and chop cilantro Layer chicken, vegetables, and roll leaves up. Use a toothpick to secure if necessary Whisk dipping sauce ingredients together
NOTES: • • •
A spiralizer may be used to cut the carrots and cucumber into ‘noodles’ Coconut Aminos” are a soy free gluten free alternative to soy sauce or tamari, and are available at Whole Foods Instead of lettuce leaves, you may use cabbage leaves or rice paper wrappers
Adapted from: http://www. ahouseinthehills.com/2014/03/06/cabbage-wraps-withspicy-peanut-dipping-sauce/
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Food Fight Dinner began, silent and calm, Delicious food, thanks to our mom. Suddenly we noticed, something fly, It wasn’t a plane, it was a pie. A sight to see, crème pie in the face, Chaos erupted, it was a race. Salads, chicken, and lots of rice, Hilarious food fight, with plenty of spice. Grandpa received food in his ear, Didn’t matter, he still couldn’t hear. Mom had pies, under the table, Dad surrendered, went to watch cable. Laughter filled, the dining room, They would need more, than just a broom. It was much more, than a really bad mess. A fun way to relieve, some of that stress.
by AnitaPoems.com
44
Anytime Recipes Page Black Bean Brownies
46
Crispy Roast Chickpeas
47
Fruit Rainbows
48
Jar Salads
49
Raw Sesame Seed Bars
50
Zoo on a Log
51
45
Black Bean Brownies SERVES: 6
SERVING SIZE: 2 INGREDIENTS: • • • • • • • • •
1 ½ cups black beans (15 oz can low sodium, drained and rinsed VERY well) 2 tbsp cocoa powder ½ cup GF quick oats ¼ tsp salt ½ cup maple syrup, agave, or honey ¼ cup coconut or vegetable oil 2 tsp vanilla extract ½ tsp baking powder 2/3 cup chocolate chips
VIDEO:
DIRECTIONS: 1. Preheat oven to 350°F 2. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) 3. Stir in the chips, then pour into a greased 8x8 pan (Optional: sprinkle extra chocolate chips over the top) 4. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! NOTES: • Enjoy Life is an allergen-friendly choice for chocolate chips Adapted from: http://www. chocolatecoveredkatie.com/2012/09/06/no-flourblack-bean-brownies/
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Crispy Roast Chickpeas SERVES: 6 SERVING SIZE: 1/3 cup INGREDIENTS: •
One 15-oz can garbanzo beans
•
1 ½ tbsp olive oil
•
Salt
•
Spice blend of your choice
DIRECTIONS: 1. Preheat oven to 400°F
VIDEO:
2. Drain the can of garbanzo beans in a strainer and rinse with water for a few seconds to clean off the beans. Shake and tap the strainer to rid of excess water 3. Lay paper towl on a baking sheet, and spread the beans over. Use another paper towel to gently press and absorb the water on the beans 4. Roll the beans around with the paper towel to also remove the thin skin from any of the beans. Discard the skins and the paper towels 5. Drizzle the olive oil over the beans and use your hands or a spatula to toss around and coat. Roast for 30-40 minutes until the beans are a deep golden brown and crunchy. Make sure that the beans do not burn 6. Season with salt and spice blend Adapted from: http://www. steamykitchen.com/10725-crispy-roasted-chickpeas-garbanzobeans.html
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Fruit Rainbows SERVES: 6 SERVING SIZE:1/6 rainbow INGREDIENTS: •
12 sliced strawberries
•
6 tangerines
•
2 cups cut pineapple
•
1 ½ cups green grapes or 1 kiwi sliced
•
1 ½ cups blueberries
•
1 ½ cups purple grapes
•
1/2 cup tahini or other seed butter
VIDEO:
DIRECTIONS:
1. Arrange fruit in a rainbow- strawberries, tangerines, pineapple, grapes or kiwi, blueberries, and then grapes 2. Serve with Tahini
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Jar Salads SERVES: 6 SERVING SIZE: 1 jar INGREDIENTS: • • • • • • • • • • • • • • • • • •
Corn Oil & Vinegar Dressing Sliced deli meats (chicken, turkey, smoked salmon) Chopped avocado Chopped tomato Chopped cucumber Chopped strawberries Chopped onions Chopped pickles Chopped broccoli Sunflower seeds Black or Kidney beans Dried fruits (cranberries, blueberries, raisins) Fresh fruits (strawberries, blueberries, apples) Daiya cheese Chopped lettuce (more sturdy lettuces like romaine or butter work best for this) Chopped herbs from the garden (basil, mint, thyme, oregano)
VIDEO:
DIRECTIONS:
1. Set out a variety of ingredients for the kids to make their own salad 2. Layer dressing on the bottom, then meat, and then heavier ingredients 3. Shake to make a yummy salad jar NOTES:
•
Ensure the vinegars are gluten free. Bragg’s Apple Cider Vinegar is a good choice.
•
Annie’s Naturals dressings are a good choice for gluten free, soy free, and casein free but always read the label to make sure.
Adapted from: http://www.superhealthykids.com/how-to-build-the-perfecttoddler-salad/?jnce=2&utm_expid=39927280-4.g-R6nFI6Q2StHtCiE3ykvA.1&utm_ referrer=https%3A%2F%2Fwww.google.com%2F
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Raw Sesame Seed Bars SERVES: 6 SERVING SIZE: 2 bars INGREDIENTS: •
2 cups sesame seeds
•
1 cup raisins
•
½ cup shredded unsweetened coconut
•
½ cup ground flax seed
•
½ cup sunflower seed butter
•
¼ cup coconut oil
•
1/3 cup honey
•
1 tsp vanilla
•
¾ tsp salt
DIRECTIONS: 1. Stir together sesame seeds, raisins, coconut, and flax in a large bowl 2. Mix in remaining ingredients and stir gently until combined 3. Press mixture firmly into a 9x9 pan 4. Cover and freeze for 1 hour 5. Cut into bars and serve 6. Bars should be stored cold
Adapted from: http://www.therawtarian.com/raw-sesame-seed-bar-recipe
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Zoo on a Log SERVES: 6 SERVING SIZE: 3 pieces INGREDIENTS: •
6 stalks of celery
•
Sun Butter
•
Animal cookies (Kinnikritters is a good brand)
•
Finely chopped or small fruit like strawberries, pears or blueberries
DIRECTIONS: 1. Pipe or spread sun butter on celery 2. Stand up an animal cookie in the sun butter
VIDEO:
3. Add chunks of fruit for the crackers to eat NOTES: •
Slicing the bottom off of the celery will help it to be stable and not tip over
•
Kinnikritters animal cookies are free of all allergens. However, they are very high in sugar so only a few should be consumed
•
Using a zipper bag as a piping bag will make spreading sun butter easy
51
Dips Page
52
Black Bean Dip
54
Cauliflower Hummus
55
Cinnamon Spiced Adzuki Bean Dip
56
Pumpkin Seed Butter
57
Spinach Hummus
58
Tahini
59
Dip Pairing Suggestions For Black Bean Dip, Spinach Hummus, Tahini, and Cauliflower Hummus: • Sweet Potato Wedges • Celeriac Fries • Roasted Carrots • Butternut Squash Fries • Packaged bean or lentil chips • Cut up vegetables like peppers, carrots, and celery • Use as a spread on wraps or sandwiches For Cinnamon Adzuki and Pumpkin Seed Butter: • Cut up fruits like apples and pears • Sweet Potato Wedges • Butternut Squash Fries • Use as a spread on wraps or sandwiches • Use as a substitute for Sun Butter in any recipe
53
Black Bean Dip SERVES: 6 SERVINGSIZE:~1/2cup INGREDIENTS: •
One 15 oz can black beans
•
½ cup mild salsa
•
1 tbsp lime juice
•
1 tbsp water
•
1 tbsp chopped cilantro
•
1 tsp salt and pepper mix
•
¼ tsp cumin
DIRECTIONS: 1. Add all ingredients to blender and blend until smooth 2. Add water as needed to make smooth and creamy
54
VIDEO:
Cauliflower Hummus SERVES: 6 SERVING SIZE: ~1/2 cup INGREDIENTS: •
2 cups steamed cauliflower
•
2 tbsp Sun Butter
•
2 cloves garlic
•
3 tbsp olive oil
•
¼ tsp salt
•
1 tsp lemon juice
•
1 spring fresh thyme, leaves only
DIRECTIONS: 1. Put everything in a blender or food processor and blend until smooth 2. Serve with cut veggies or GFDFSF chips NOTES: •
Beanitos are recommended for chips to add protein and fiber.
•
Gluten Free = GF, Dairy Free = DF, Soy free = SF
Adapted from:http://www.ourfifthhouse.com/search?q=cauliflower+hummus
55
Cinnamon Spiced Adzuki Bean Dip SERVES: 6 SERVINGSIZE:~1/2cup INGREDIENTS: •
3 cups adzuki beans, cooked at home or canned
•
6 pitted dates (more if you want it sweeter), soaked 4+ hours and drained of water
•
1 1/2 heaping tbsp sunflower seed butter
•
1/6 tsp sea salt
•
2 tsp cinnamon
•
1/3 cup water
DIRECTIONS: 1. Place all ingredients except for water in a food processor fitted with the “S” blade 2. Pulse to combine, and then run the motor 3. Drizzle in water until the dip is super smooth; you may need a few tablespoons extra water as you go along Adapted from: http://www.choosingraw.com
56
Pumpkin Seed Butter SERVES: 8 SERVING SIZE: 2 tbsp INGREDIENTS: •
•
1 cup roasted and unsalted hulled pumpkin seeds
•
Pinch of salt
•
2 tbsp honey
1 tbsp olive oil
DIRECTIONS: 1. First, grind the pumpkin seeds into a powder using a powerful food processor or blender 2. Slowly add oil and honey while blending. Add oil as necessary to reach desired consistency 3. Add a pinch of salt and blend to combine NOTES: •
If you can’t find roasted unsalted hulled pumpkin seeds, you can roast raw hulled seeds for 10 minutes at 350°F and allow to cool, or use roasted salted hulled seeds and omit salt. However, the butter will be a bit saltier
•
The butter will be a greenish color- this is normal!
57
Spinach Hummus SERVES: 6 SERVING SIZE: ~1/2 cup INGREDIENTS: •
One 15oz can garbanzo beans
•
2 cups fresh spinach
•
½ cup fresh basil
•
1 clove garlic
•
1 tbsp lemon juice
•
1 tbsp olive oil
•
2 tbsp water
•
1 tsp salt and pepper mix
•
1 tbsp tahini (optional)
DIRECTIONS: 1. Blend all ingredients until smooth 2. Add a tablespoon of water at a time, as needed
58
Tahini SERVES: 6 SERVING SIZE: ~1/2 cup INGREDIENTS: •
1 cup sesame seeds, preferably hulled
•
3 or 4 tbsp grapeseed oil
•
Pinch of salt
•
1 tbsp honey
DIRECTIONS: 1. Blend sesame seeds in a powerful food processor or blender until a crumble forms, about a minute 2. Add 3 tablespoons of oil, honey and pinch of salt and continue blending for 2-3 minutes. A thick paste will form 3. Add oil as necessary to reach desired consistency NOTES •
If desired, toast sesame seeds first. Pour into a pan over medium heat, and stir until toasty
•
Tahini will last covered in the refrigerator for one month
•
Tahini may separate when stored. Just stir it up to recombine
59
Ready To Go Snacks Pediatric Allergen Friendly Sometimes you need a quick and easy snack that is completely allergen-friendly. This short list offers ideas for those times when you are in a pinch and need information on choosing something healthy and appropriate. • Glutino Gluten Free Pretzels - Contains Soy Lecithin • Cacao Nibs - Packaged in a facility that also handles tree nuts (cashews & coconut) • Boom Chicka - Pop Popcorn - Sea Salt, Lightly Sweet, Sweet and Salty, and Salted Caramel - Puff - Sweet & Salty or Sweet Barbeque - Bites Mixed Berry - Manufactured in a facility that also processes peanuts and tree nuts • GoGo Squeeze Organic Apple Sauce - Apple Apple, Apple Cinnamon, Apple Peach, and Apple Strawberry • Little Duck Organics Tiny Fruit Strawberry and Mango Snacks • Annie’s Organic Bunny Fruit Snacks Summer Strawberry • Mamma Chia Squeeze Vitality Snack - Apple Cinnamon, Blackberry Bliss, Green Magic, Strawberry Banana, & Wild Raspberry • Made in Nature Organic - Fusion Single Serve -Super Berry, Apple Cinnamon, Mediterranean, and Tropical - Dried Fruit - Goldenberries, Goji Berries, Mulberries, Deglet Noor Dates, Banana Slic- es, Dried Plums, Golden Pineapple, Mangoes, Cranberries, Calimyrna Figs, Black Mission Figs, Unsulfured Apricots, & Dried Apples • Bare - Apple Chips (Natural or 100% Organic) - Fiji Red, Simple Cinnamon, Sea Salt Caramel, Great Granny, & Medley - Baked Dried Mango Chunkcs (100% Organic) SeaSnax Grab & Go - Original, Tasty Onion, Chipotle, and Wasabi
60
Ready To Go Snacks • Food Should Taste Good - All Natural Tortilla Chips, Sweet Potato - Original, Barbeque, Salt & Pepper, Salt & Vinegar, Ancho Chile - Brown Rice Crackers - Peppercorn Blend, Roasted Red Peppers, Sea Salt, and Tomato Basil - Contains Sesame Seeds - Bean Chips - Pinto bean Multipgrain, and Black Bean Multigrain - Contains Sesame Seeds • Calbee Snack Salad Snapea Crisps • Glutino Breakfast Bars - Strawberry, Apple, Blueberry and Cherry (Cherries may contain pits) • Enjoy Life (Uses Non-Dairy Cocoa Butter ) - Chewy Bars - SunButter Crunch, Carmel Apple, Cocoa Loco, and Mixed Berry - Soft Baked Cookies - Snickerdoodle, Gingerbread Spice, Chocolate Chip and Double Chocolate Brownie - Crunchy Cookies - Chocolate Chip, Double Chocolate, Sugar Crisp, and Vanilla Honey Graham - Cereals - Crunchy Flax Original, Crunchy Flax with Chia, and Crunchy Rice - Decadent Bars - Cherry Cobbler, Chocolate SunButter, Cinnamon Bun, and S’mores - Not Nuts! Seeds and Fruit Mixes - Beach Bash and Mountain Mambo - Plentils- Crunchy Lentil Chips - Dill & Sour Cream, Garlic & Parmesan, Light Sea Salt, and Margherita Pizza • Two Moms in the Raw Sea Crackers - Tomato Basil and Garden Herb • The Original Chimes All Natural Gourmet - Ginger Chew Nuggets - Mango, Orange, Original Peppermint, Crystallized Ginger, and Unsul fured Dried Sweet Mango
61
Conversion Table 3 teaspoons = 1 tablespoon 1/8 cup = 2 tablespoons ¼ cup = 4 tablespoons 1/3 cup = 5 tablespoons + 1 teaspoon ½ cup = 8 tablespoons 2/3 cup = 10 tablespoons + 2 teaspoons ¾ cup = 12 tablespoons 1 cup = 16 tablespoons 4 fl oz = ½ cup 8 fl oz = 1 cup 16 fl oz = 1 pint = 2 cups 16 ounces = 1 pound Replacing an egg: 1 egg = 1 tbsp ground flax mixed with 3 tbsp water let rest for 5 minutes 1 tbsp chia seeds mixed with 3 tbsp water let rest for 5 minutes 2 tbsp cornstarch or arrowroot powder mixed with 2 tbsp water ½ mashed ripe avocado ¼ cup unsweetened applesauce
62
Nutrition Facts Each label is for one serving of the recipe and does not include optional ingredients or serving suggestions.
63
Baked Apple Fries
Apple Chicken Roll-up
08/05/2015
Apple Fries
Apple Slice Sandwiches 08/05/2015
Apple Slice Sandwiches
64
Apple Snails
Chicken Sausage and Apple Kebobs 08/05/2015 Chicken Sausage Apple Kabobs
Froggy Apples 08/05/2015
Froggy Apples
Fruit Smile Plate
Green Monster Sandwiches
08/05/2015
08/05/2015
Fruit Smile Plates
Green Monster Sandwiches
65
Pretty Lady Bugs
Sunny Apple Oats
08/05/2015
08/05/2015
Pretty Ladybugs
Sunny Apple Oats
Black Bean Bats 08/05/2015
Black Bean Bats
66
Chicken Noodle Soup
Creepy Carrots
Eyeball Duck Eggs
08/05/2015
08/05/2015
Creepy Carrots
Halloween Stuffed Bell Peppers
Halloween 08/05/2015 Stuffed Bell Peppers
Eyeball Duck Eggs
Maple Sesame Cauliflower
Maple Sesame 08/05/2015 Cauliflower
67
Pumpkin Muffins
Pumpkin Pudding
08/05/2015
08/05/2015
Pumpkin Seed Parfaits
Roasted Pumpkin Seeds
Pumpkin Muffins
08/05/2015
Pumpkin Seed Parfaits
Pumpkin Pudding
08/05/2015
Roasted Pumpkin Seeds
68
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Butternut Squash Soup
Butternut Squash Fries
Carrot Coconut Pineapple Muffins
Carrot 08/05/2015 Coconut
Pineapple Muffins
08/05/2015
Butternut Squash Soup
Celeriac Fries 08/05/2015
Celeriac Fries
69
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Loaded Sweet Potato
Roasted Carrots
08/05/2015
08/05/2015
Loaded Sweet Potato
Roasted Carrots
Sweet Potato Turkey Meatballs
Sweet Potato Turkey Meatballs
08/05/2015
Sweet Potato 08/05/2015
Sweet Potato Brownies
Turkey Meatballs
70
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Sweet Potato Wedges 08/05/2015
Sweet Potato Wedges
Thai Style Wrap 08/05/2015
Thai Style Wrap
Black Bean Brownies
Crispy Roast Chickpeas
08/07/2015
Crispy Roasted 08/07/2015
Black Bean Brownies
Chickpeas
71
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Jar Salad
Fruit Rainbows
08/07/2015
Jar Salad
Raw Sesame Seed Bars 08/07/2015
Raw Sesame Seed Bars
Zoo on a Log
72
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Black Bean Dip
cauliflower hummus
08/07/2015
08/07/2015
Black Bean Dip
Cinnamon Adzuki Bean Dip
Cinnamon Spiced Adzuki 08/07/2015 Bean Dip
Cauliflower Hummus
Pumpkin Seed Butter 08/07/2015
Pumpkin Seed Butter
73
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Spinach Hummus
Tahini
08/07/2015
08/07/2015
Spinach Hummus
Tahini
74
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A Sincere Thank You Veronica Isabel Gonzales Ronika Kim Wendy Richardson Anissa Ryland Sarah Stanley Jacquelyn Valle
Videos by Hyun Kim Photographs by Amy Zhang
Our Tasting Crew
Everyone at the Johnson Center for Child Health and Development
75