Category: kids

Pumpkin Bars

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Ingredients:

1 c whole wheat flour
1/2 c almond meal
1/2 c brown sugar
1 tsp cinnamon
1/4th tsp cloves
1/4th tsp ginger powder
1 tsp baking powder
½ tsp baking soda
1 1/2 c pumpkin puree
6 tbsp coconut oil (softened)
1 tsp vanilla

Directions:

Combine flour, almond meal, sugar, baking powder, baking soda, and spices together in a large bowl. In another bowl, mix the pumpkin puree, vanilla, and coconut oil (softened). Mix the two bowls together. Add a splash of milk or almond milk if batter is too thick. Pour into baking pan and bake at 400 degrees for 20-25 min. Cut into 8 pieces.

Cream cheese icing (from carrot cake recipe on the blog): Combine 1 box (16 ounces) powdered sugar, 1 package (8 ounces) cream cheese, softened, 1/2 cup margarine, softened and 1 teaspoon vanilla in medium bowl. Beat until smooth.

Once the pumpkin bars have cooled, top with the cream cheese icing.

Healthy Pumpkin Scones with Cream Cheese Icing

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Well I’ve posted a pumpkin pie, muffin, and bread recipe. Scones were next on my list. I topped them with a family favorite: cream cheese icing. Perfect for breakfast, afternoon tea, or a healthy dessert.

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Ingredients:

2 c whole wheat flour

1 tbsp baking powder

1/4 c brown sugar

1 tsp cinnamon

1 tsp nutmeg

1/2 tsp ginger

1/4th tsp cloves

1/4 c maple syrup

1 tsp vanilla

1/2 tsp orange extract

1 c pumpkin purée

1/3 c cold butter

1/4th cup plain yogurt

Top with cream cheese icing (recipe below)

In a medium bowl combine flour, baking powder,  and spices. In a separate bowl, mix the maple syrup, vanilla, orange extract, and pumpkin purée. Mix both bowls together. Add cold butter and yogurt. You may need to use your hands to knead the dough and thoroughly incorporate the butter into the mixture. Place dough in a well greased round baking pan. Bake at 400 degrees for 20-25 min. Cut into 8 pieces.

Cream cheese icing:

Combine 1 box (16 ounces) powdered sugar, 1 package (8 ounces) cream cheese, softened, 1/2 cup margarine, softened and 1 teaspoon vanilla in medium bowl. Beat until smooth.

Energy Balls

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Matcha and coconut and cocoa, Oh My!

If you are low on time, these energy balls are great to have on hand as a snack or healthy dessert. They are kid-approved and last up to 2 weeks in the fridge. So this year, fill your Halloween bag with energy balls coated with your favorite toppings.

S/o to my little brother for being my hand model! 6180853072_img_0040

1 c old fashioned oats

1/2 c cashews

3/4 c dates (chopped)

1/3 c flaxseed

2/3 c shredded coconut

1 tsp cinnamon

1 tsp nutmeg

1 tsp vanilla

1/4 c agave or honey

1/4 c coconut oil

Preferred Toppings (Pictured: matcha, black sesame seeds, cocoa powder, coconut shreds, flaxseed)

  1. Mix the dry ingredients (oats, cashews, flaxseed, coconut, cinnamon, and nutmeg) together in a food processor or Vitamix.
  2. Once the dry ingredients have reached a flour consistency, add the wet ingredients (chopped dates, vanilla, honey, and coconut oil). Blend together. The mixture should resemble cookie dough. If the mixture is too dry, add a splash of soy or almond milk.
  3. Roll into 1 inch balls and refrigerate for at least 2 hours. Store in an airtight container for up to 2 weeks.

Berry Banana Bread

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Ingredients:

1 ½ c whole-wheat flour

½ c oats

½ tsp salt

1 tsp baking soda

½ c butter (I used earth balance)

½ c brown sugar

½ c honey

2 eggs

2 tsp vanilla

2 bananas (mashed)

1 c fresh berries

Directions:

  1. Mix the flour, oats, salt, and baking soda together.
  2. In another bowl combine the butter, brown sugar, honey, eggs, and vanilla.
  3. Combine the two bowls together thoroughly then mix in mashed bananas and berries.
  4. Pour mixture into a well- greased baking pan. Bake at 375 degrees until a toothpick inserted into the center comes out clean, about 20-25 minutes.

Zesty Coconut Cauliflower Chickpea Salad

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1 head cauliflower (chopped into bite size pieces)

1 can (15 oz) chickpeas

1 cucumber

1 tomato

2-3 tablespoons olive oil

2 tablespoons Dijon mustard

2 tablespoons rice vinegar

2 tablespoons coconut milk

juice of 2 limes

salt and pepper to taste

pinch of red pepper flakes

Directions:

  1. Preheat oven to 400 degrees. Place cauliflower and chickpeas on a baking sheet and drizzle olive oil, salt, and pepper on top. Cook for ~40 minutes, until the chickpeas and cauliflower have become brown on the edges and crispy.
  2. While the cauliflower and chickpeas are cooking, make the dressing by combining olive oil, Dijon mustard, rice vinegar, coconut milk, and lime juice together.
  3. Cut the tomato and cucumber into small pieces and set aside.
  4. Once the cauliflower and chickpeas have cooled combine with the tomato and cucumber. Then toss with the dressing. Sprinkle salt, pepper, and red pepper flakes on top.

Creamy Cauliflower Soup (DF)

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Ingredients:

1 head cauliflower (chopped into bite size pieces)

2 cups milk of choice (I used almond milk)

½ cups water

1 onion

2 cups mushroom

1 teaspoon fresh garlic

basil or cilantro for garnishing

salt, pepper, and chili flakes to taste

Directions:

  1. Preheat oven to 400 degrees. Place the cauliflower on a baking sheet and drizzle olive oil, salt, and pepper on top. Cook for ~40 minutes, until the cauliflower has developed crispy edges. Take out and let cool.
  2. Meanwhile sauté the onion, mushrooms, and garlic together. Once they are golden set aside to cool.
  3. Combine the cauliflower, onion, mushroom, garlic, milk, and water in a Vitamix and blend together. Alternatively, combine the ingredients in a large pot and blend together with an immersion blender. Add salt, pepper, and chili flakes. Serve with basil or cilantro on top.

Pumpkin Oat Muffins

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‘Tis the season for PUMPKIN! Here is an easy and delicious recipe for pumpkin oat muffins. Happy fall everyone!

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Ingredients:

1 cup coconut oil

1/2 cup honey (maple syrup or agave work too)

2 eggs

1 cup pumpkin purée

1/4th soy milk (or milk of choice)

1 teaspoon vanilla

1 teaspoon almond extract

1 teaspoon baking soda

1 teaspoon cinnamon

½ teaspoon ginger

1 teaspoon nutmeg

1 ½ cup whole-wheat flour

½ cup oats (plus more for garnishing)

Recipe makes 12 muffins

Directions:

  1. Preheat oven to 350 degrees.
  2. Melt the coconut oil then immediately mix it with the maple syrup, eggs, pumpkin purée, soy milk, vanilla, and almond extract. The coconut oil will begin to harden again so it needs to be stirred in with the other ingredients right away.
  3. Mix the dry ingredients together (baking soda, cinnamon, ginger, nutmeg, flour and oats) then combine it with the coconut oil mixture.
  4. Divide the batter between the twelve muffin tins. Sprinkle a few oats on top of each muffin. Bake at 350 degrees until a toothpick inserted into the center of a muffin comes out clean, around 20 minutes.
  5. Let cool and serve with pumpkin butter from TJ’s.

Thai Coconut Veggie Curry

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Fall is upon us and there is nothing more comforting than a hearty bowl of warm coconut curry. Growing up with a Korean mother made me accustom to strong spices and flavors. Once it gets cold I crave warm Asian soups and curries. This is my version of my mother’s infamous Thai Coconut Curry. I cheated and used TJ’s Thai Yellow Curry Sauce, which makes almost anything taste good. I added all the veggies I had in my fridge along with TJ’s Baked Tofu and smothered it in coconut milk and curry sauce. Alternatively you can use chicken (or other meat of choice) and curry paste. I served it with garlic cauliflower quinoa rice (recipe below).
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Ingredients:

1 tablespoon coconut oil

1 onion

1/2 cup frozen spinach

1/2 cup frozen peas

1 cup organic baked tofu

1/2 cup organic broccoli slaw

4 carrots

1 broccoli

1 can lite coconut milk

1/2 cup TJ’s Yellow Curry Sauce (add more if you like spice)

1 cup veggie or chicken broth

1 teaspoon curry powder (I added another 1/2 of a teaspoon)

1/2 teaspoon ginger

1/2 teaspoon garlic powder

Lime and cilantro

Directions for garlic cauliflower quinoa rice:

  1. Rinse 1 cup quinoa (or brown rice) thoroughly. Bring 2 cups of water to boil then add the rice. Alternatively for more flavor try using 1 cup water and 1 cup chicken/vegetable stock. It gives the rice a bit of seasoning and taste.
  2. After 5 minutes, lower to a simmer and cook for 15-20 minutes. Add a splash of water (or vegetable/chicken stock) as needed.
  3. Once the rice has absorbed the water, add 1 cup cauliflower rice along with a splash of water/chicken stock.
  4. Once tender and fluffy add the chopped garlic and salt.
  5. Set aside until serving.

Directions:

  1. Heat coconut oil and sauté onions until golden.
  2. Stir in spices then the coconut milk, curry sauce, and vegetable stock. Mix for 2-3 minutes.
  3. Add the chopped carrots and broccoli, stirring frequently. Cook until tender, around 10 minutes. Then add the frozen peas, spinach, and broccoli slaw.
  4. Taste (frequently!) and adjust seasoning as needed. I like a lot of spice so I am always adding more than I list.
  5. Serve with lime and cilantro.

Savory Veggie Oatmeal

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I discovered this amazing concoction by combining all the ingredients left in my fridge at the end of the week. I added sweet potato, spinach, corn, and cauliflower rice but this recipe can be made with any veggies. It is simple and satisfying.

Ingredients:

1/2 cup oats

1 cup chicken broth

Juice of 1 lemon

1 teaspoon olive oil or butter

1 egg

1/4th cup sweet potato (baked)

1/4th cup spinach

1/4th cup corn (steamed)

1/4th cup cauliflower rice (frozen)

Parmesan cheese (optional)

 

Directions:

  1. Bring the broth to a boil then reduce to a simmer and stir in oats.
  2. Cook for about 10 minutes until the oats begin to absorb the broth. Stir in more chicken broth as needed.
  3. Once the oats start to thicken add the rest of the ingredients. I baked the sweet potato the night before and I steamed corn on the cob. I used frozen cauliflower rice from Trader Joe’s. On a side note, cauliflower rice is a great alternative to rice or pasta. TJ’s sells it frozen or raw. If you cook it with brown rice, broth, and parmesan cheese it resembles risotto. Recipe to come!
  4. Place an egg on top and serve!

Chocolate Avocado Peanut Butter Pudding

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Ingredients:

1 ripe avocado
1 banana
1/4th cup cocoa powder
1/4th cup peanut butter
1/4th cup almond milk
1 teaspoon vanilla
1/4th cup honey or maple syrup
Directions:
  1. Blend all the ingredients together. I used a regular blender but a Vitamix or food processor works best.
  2. Add more sweetener and/or avocado until you reach the desired sweetness and consistency.
  3. Refrigerate for at least 12 hours. Serve and enjoy!