how to get your kids to beg for veggies

8/16/2019 How to Get Your Kids to Beg for Veggies
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(You Hide Them;)
Copyright © 2015 Leann Forst
All rights reserved. No part of this book may be used or reproduced in any form or by any electronic or mechanical
means, including information storage and retrieval systems, without permission in writing from the author except
in the case of brief quotations embodied in critical articles and reviews. For information, contact Leann Forst
at www.groovybeets.com
3425 W. Main St. STE 109-235
Frisco, Texas, 75034
FIRST EDITION
ISBN: 978-1511728690
This book is intended to be informational and should not be considered a substitute for advice from
a medical professional or nutritionist. Each person’s physical, emotional, and spiritual condition is unique.
Please consult your health coach or doctor for matters pertaining to your specific health and diet. The author
and the publisher expressly disclaim responsibility for any adverse effects arising from the use or application
of the information contained in this book.
To contact the author, visit: www.groovybeets.com
D E D I C A T I O N
I dedicate this book to my ever supportive family.
To my husband, Dart, who has patiently
been
by
my discovering what I really want to do
when
I
and biggest inspiration for writing this book
for
To my daughter, Madison, who is always
appreciative of everything I cook,
whether
PREFACE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
NUTRITION FOR KIDS 101 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
BREAKFAST RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Creamy Pumpkin Oatmeal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
Orange-y Orange Juice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Paleo Brownie Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
LUNCH/DINNER RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Secret Ingredient Mac & Cheese Cups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Super Sloppy Joes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Cozy Chicken Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Pizza Pocket Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Tangy Tomato Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56
Slow Cooker Carrot Sweet Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Cheesy Mashed Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
Better-Tan-State-Fair Chilidog . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70
Pesto Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
SNACK/TREAT RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
Festive Beet Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
Whole Grain Beet Rice Crispy Treats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
Chocolate Superfood Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .82
Beet Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Pink & Creamy Greek Yogurt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
Afer School Yogurt Pop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .90
Creamy Pumpkin Pie Ice Cream . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
Supercharged Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .94
Chocolate Avocado Fudge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .100
Fudgy Avocado Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .102
Sweet Potato Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .104
6
As a mother of two, I am constantly wondering if I am doing all the
right
things for my kids when it comes to their health. I’m not sure
if this is just a mom-thing or not but I think we all want our children
to
have
a
of us know that nutrition plays
a
role.
The
life
that gets in the way of making
all the great choices we know we should make. Today’s fast paced society
is
which
the
us – our kid’s health.
When my son was 2, he was diagnosed with chronic asthma. He was sick every 3 weeks
with an asthmatic condition that would continue for no less than 10 days. It was cyclical
in the fact that if he hadn’t been sick for 3 weeks, I knew an attack was coming.
Doctor after doctor and medication after medication put me in a state of constant
stress and anxiety to help my poor little boy who should be playing outside rather than
suffering from this disease. The drive to help him and the determination to find a better
alternative than constant medication led me to read health book after health book.
After I had read over 100 books – yes, I said 100 – it all started coming together.
He had a low immune system and the food we were eating was making him sicker.
Before this experience, I can say that I was completely ignorant of how food affected
health. I thought it was all about calories in and calories out…and that’s it. We were
eating low fat and sugar-free everything. I was clueless of the fact that my immune
system was damaged – evident by 4th stage endometriosis and multiple miscarriages
– which is why my son was likely born with a lower immune system himself. I didn’t
realize how my food choices impacted my unborn child. I didn’t understand how
antioxidants, nutrients and phytochemicals played a role to boost immunity and health.
I wasn’t a good cook and my family lived on packaged, easy to fix meals and snacks.
Enter SAD: The Standard American Diet.
After learning about food and health, I decided to take action and serve more vegetables
as a start. But the picky eater, that I created, was not on board with the new changes
PREFACE
7
in my meal mission. I had to get creative which is when I picked up the book
“Deceptively Delicious” and became inspired and motivated to sneak more nutrients
into my kid’s food by puréeing vegetables. Jessica Seinfeld is a genius and I will
forever be grateful for her book that gave me ideas that steered me in a whole
new direction of health for our family.
After changing our food choices, increasing our nutrient intake and decreasing
the amount of S.A.D. food that we were consuming, my son’s health recovered
and so did mine. He is now asthma free and after 3 miscarriages, I carried a healthy
pregnancy and had my beautiful little girl. Was it a God thing or a food thing?
I think a little of both. But one thing is for sure, it was clear to me that food
could either be our medicine or our poison.
That was 8 years ago.
During this time, I made a huge career shift. I had paid a lot of money for my MBA
and was trying to put it to good use in a high stress, sales management position.
But during that time, I became so fascinated with food cures, using food as
medicine and nutrition that I ended up leaving my high paying job in
telecommunications and eventually decided to become an Integrative Nutrition
Health Coach. While studying over 100 different dietary theories at the Institute
of Integrative Nutrition, I learned about food allergies, gut health, brain health,
using food as function, healing foods, bio-individuality and more. The message
was clear. The Standard American Diet was a root cause of many diseases that Americans are facing today and the only way to turn around our dismal disease
rates is to start with eating real food.
This experience changed me, my health, and how I view the food that I buy
and make for my family.
I’m still a busy mom and business person looking for short cuts to getting fast,
healthy food on the table. But now I make it a daily mantra to find quick and clever
ways to add nutrients to my family meals and have come up with a few tricks of my
own to make it faster, and easier to boost the healthfulness of each meal of the day.
My hope for you is that this book will inspire you as well as provide a few great ideas
for boosting the nutrient value of your family meals using fast, real food recipes...
and a few secret ingredients. ;)
8
I’m not a professional cook...in fact, I’m far from it. Nor do I particularly
like to cook. Most of what I learned, I HAD to learn. Meaning, I had
survived just fine on fast food, quick fix, out of the box food all the way
up to my 30’s when I got married. Even then, my husband and I were
in
high pressure sales jobs that required long hours so we always found
ourselves eating out. It just seemed too daunting to try to plan meals
for
just the 2 of us but then came our first child.
And that changed everything.
As you read in the preface, my son was chronically sick and soon after learning
about the food connection to health I had to get busy making REAL food for him
and for us. With really little or no experience, it was hard…and I failed…a lot.
So I made it a mission to figure out ways to get as many nutrients into the easiest
recipes I could find. When I discovered Jessica Seinfeld’s book “Deceptively
Delicious” it opened a whole new door for me and my son’s health. Since then,
I have found even more ways to sneak veggies into our meals undetected.
This book is all about EASY. If you are a busy mom that wants to discover new ways to get your
kids to eat vegetables but you don’t
have the time to chop, purée, freeze
and thaw. Then this book is for you
because I’ve simplified the process
of hiding veggies to ONE STEP.
The secret is that for all of the recipes
included in this book I’ve used vegetables
that already come in ready-to-use format such as
jarred baby foods, organic canned pumpkin, 100% avocado
guacamole (technically avocado is a fruit), organic vegetable powders
and organic nutritional powders.
9
The baby food, pumpkin and avocado are available at any local grocery stores.
Organic vegetable and nutritional powders are available in my on-line health store
at www.groovybeets.com, other on-line health stores or Whole Foods. If you want
to invest in your family’s health it is imperative to start with vegetables and I can’t think of an easier way to incorporate them into your daily meals without the
hassle of puréeing, freezing and defrosting. All while reducing spoilage because
they last for years!
With the nutritional power of organic vegetable powders, you can more easily
get your recommended three to five servings of vegetables. According to the
Centers for Disease Control (CDC), three quarters of Americans eat vegetables
less than three times per day. Without the nutritional power of vegetables,
you’re not getting the nutrients you need to feel energized throughout the
day. The powder retains all the fiber from the actual vegetable. It fills you up
and helps you feel fuller longer throughout the day without the need to start
reaching for sugar or carbs.
You can add vegetable powder to a vast array of drinks and meals
as you will discover in this book. However, not all powders are created equal.
Here’s what you need to know about buying the right vegetable powder.
• Look for powder made through a low-temperature
drying process. It’s better because it preserves flavor, color and nutrition.
• Buy only vegetable powder with vegetable ingredients,
instead of preservatives or colorings. Make sure you recognize
and are familiar with all the ingredients.
On the following pages are some flavors and brands of powders that I like.
There are several varieties on-line so feel free to experiment.
10
Here are the Activz organic veggie powders that I use for the recipes in this book. Take a look
at what you get in every container. And the best part is that you get organic produce that has
a shelf life of up to 5 years! That’s money well spent. (Most of the recipes that call for
Activz powders give you the option to use jarred baby food instead).
10.6 oz. container of Activz Organic Sweet Potato Whole Powder:
Ingredients: Organic sweet potato powder
Equal to 3 ¼ pounds of fresh sweet potatoes
An excellent source of vitamin C
7.9 oz. container of Activz Organic Mixed Veggie Powder
Ingredients: Organic carrot juice powder, organic spinach powder,
organic spinach juice powder, organic kale powder
Equal to 5 pounds of fresh mixed veggies
High in vitamins A & C
7.7 oz. container of Activz Organic Spinach Powder
Ingredients: Organic whole spinach powder
and organic spinach juice powder
Equal to 5 ¾ pounds of fresh spinach
A good source of vitamin A
7.8 oz. container of Activz Organic Carrot Juice Powder
Ingredients: Organic carrot juice powder
Equal to juice from 60 fresh carrots
High in vitamin A
Ingredients: organic beet juice powder
Equal to juice from 52 fresh beets
Rich in betanins
Ingredients: organic kale powder
High in vitamins A & C
Powder in a few of my recipes. I choose this
protein powder because it also has an organic fruit and veggie antioxidant blend. I also like
that it’s grain-free, sugar-free and high
in fiber. Chocolate and vanilla flavors
are available at Whole Foods, Amazon
or on GroovyBeets.com
www.ZNaturalFoods.com is another site that has a wide array
of organic nutritional powders ranging from fruits and vegetables
to mushroom powders, oils, teas, nuts and sweeteners to name
a few. They have great customer testimonials and appear
to be reasonably priced.
www.Nuts.com isn’t just a website for nuts. Besides their
vegetable powders, their products include varieties of organic, raw,
sugar-free and gluten-free nuts, powders, coffee, tea and baking goods.
www.Milnefruit.com is one I love because not only do they supply
fruit and vegetable powders but they also have an assortment of purées,
for when your recipe calls for a ‘wet’ ingredient rather than
a dry powder. The sky is the limit with how creative you can get.
As you go through this book, feel free to experiment according your own family’s
taste buds. You can use more or less of the powders. You could swap carrot for
sweet potato in most recipes. You can experiment with the kale powder vs.
the spinach
powder. The
possibilities are
own recipes where you can incorporate these strategies.
Gluten and Dairy Allergies
Gluten Allergies: 18 million Americans are sensitive to gluten, so most
but not all of the recipes were created to accommodate those that are trying
to avoid gluten or have gluten-free options. But if you have a serious allergy to gluten, I would advise that you use good judgement and your own
best practices to avoid gluten.
Dairy Allergies: In most recipes that call for cheese, I’ve used goat’s feta cheese.
Goat’s milk typically doesn’t create an adverse reaction in the lactose-intolerant.
While American cheeses are primarily made with cow’s milk, many fine
non-American cheeses are made with goat’s milk. Feta, the “Greek” cheese,
is made entirely from goat’s milk and generally fails to cause a reaction in even
the most sensitive stomach. Don’t get confused, you have to look closely at the
brand to make sure you are buying goat’s milk feta and not cow’s milk feta.
If you aren’t a fan of feta, any recipe that lists it as an ingredient can easily
be exchanged for the cheese of your choice.
Note about Nutrition Information
Recipe nutrition information is estimated at Myfitnesspal.com. Data may not be accurate and
is subject to the availability of specific foods in their database. Where one ingredient is not listed,
substitutions must be used. Therefore, you should not refer to this data as being exact but use it
as an estimate. Leann Forst and GroovyBeets.com do not take responsibility for the inadequacies
of the nutrition calculator used. This data is provided as a courtesy and general reference only.
13
The Standard American Diet or S.A.D. is what most Americans eat these days. And there’s
a reason that it’s abbreviated S.A.D. If you were to list the factors that increase the risk of
cancer, heart disease, stroke, digestive disorders – just about any illness, including most
childhood illnesses – the standard American diet has them all: High in animal fats.
High in unhealthy fats: saturated and hydrogenated. A diet that is low in fiber
and highly processed.
We all want the best for our children and healthy kids are a top priority. But the statistics
are not
• Autism is now diagnosed in 1 in 50 children
There is 200 times more autism than there was 30 years ago. There is emerging evidence
that autism is an epigenetic disease which means that genes are turned on to become
disruptive due to our toxic environment and food supply.1
• Attention Deficit Disorders are 1 in 10
• Asthma and allergies are 1 in 8
Asthma has been increasing since 2001, and now is at its highest level.2
• Childhood obesity is 1 in 3
One of the most alarming things I’ve read came from former Surgeon General
Richard Carmona, who characterized the threat as follows:
“Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity,
we may see the first generation that will be less healthy and have a shorter life expectancy
than their parents”.3
WHY THIS BOOK IS IMPORTANT
1. HealthDay, WebMD News from. “One in 50 School-Aged Children in U.S. Has Autism: CDC – WebMD.” WebMD. WebMD, n.d. Web.
16 Mar. 2015. http://www.webmd.com/brain/autism/news/20130320/one-in-50-school-aged-children-in-us-has-autism-cdc.
2. “Trends in Asthma Prevalence.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention,
01 May 2012. Web. 15 Mar. 2015. <http://www.cdc.gov/nchs/data/databriefs/db94.htm>.
3. “HHS - Office of the Surgeon General - Speeches and Presentations.” HHS - Office of the Surgeon General - Speeches and
Presentations. N.p., n.d. Web. 16 Mar. 2015. <http://www.surgeongeneral.gov/news/testimony/childobesity03022004.html>.
We need to turn this thing around.
All of these childhood diseases have at least one commonality. There is a gut connection.
When the gut is suffering from inflammation caused by processed food, pesticides, herbicides
and toxins it leads to malabsorption of nutrients. One of the ways that I teach my clients to fight chronic illness is to ditch the Standard American Diet and opt for real food.
This book is meant to help busy moms put real food on the table fast. By cutting out processed,
chemically-laden food and adding in more nutrients through clean, whole foods your children
will inherently be healthier which can help set them up for a future that is free of disease.
15
Sometimes it’s hard to know just how many fruits and veggies your little ones are getting
compared to what they need. So I’ve provided this easy to use guide to help you gage your
child’s nutritional needs. It’s important to keep in mind that ideally you want your child
to ‘eat the rainbow’ and make sure they are getting an array of different colored fruits
and veggies that are white, yellow, orange, red, blue and purple.
Vegetables
1 Cup of Red Bell Peppers (39 calories)
• Red peppers are the single best way to get vitamin C
into your children, which may help them to fight off infections
and heal cuts and scrapes.
• And thanks to their beautiful, rich red color, they’re high in several antioxidants that
help protect healthy cells throughout the body.
1 Cup of Carrots (52 calories)
• Carrots are a great way to ward off certain cancers, improve vision, boost the immune
system, and create healthy skin.
• Because of their sweet taste – as well as their crunchiness – kids happen
to love carrots.
• Although rare, you can find white, yellow, red and purple carrots, which can be fun
for kids.
1 Cup of Cauliflower (25 Calories)
• Cauliflower – or as my daughter calls it, ‘white broccoli’ – contains 77 percent of the
recommended daily value of Vitamin C4. It’s also an amazing source of vitamin K,
protein, thiamin, riboflavin, niacin, magnesium, and more!
• Sick of repeating yourself, mom? Well cauliflower helps with learning and memory.
NUTRIT ION FOR K IDS 101
1 Cup of Pumpkin (30 Calories)
• After you and the kids have fun carving pumpkins, you can save those
seeds for some amazing health benefits. Pumpkins are rich in carotenoids,
beta-carotene and vitamin A. • Eating pumpkin will keep your child’s eyesight sharp, boost their immune system
and reduce their risk of cancer.
• There are a variety of pumpkin recipes that even kids will love – pumpkin bread,
pumpkin ravioli, pumpkin pie, etc.
1 Cup of Peas (134 Calories)
• One little pea contains loads of fiber, vitamin C, vitamin E, omega-3s, and zinc.
• A study in Mexico City determined you only need 2 milligrams per day of this
phytonutrient to help prevent stomach cancer. A cup of peas has at least 10.5
1 Cup of Spinach (40 Calories)
• It’s not just for funny speaking sailors, spinach is chock full
of vitamins, antioxidants, and minerals.
• The health benefits of spinach include “improving blood glucose
control in diabetics, lowering the risk of cancer, lowering blood
pressure, improving bone health, lowering the risk
of asthma and more.”6
1 Cup of Squash and Zucchini (20 Calories)
• They may not be a favorite among the little ones, but squash and zucchini are essential
vegetables for good health.
• When preparing these nutritious veggies, try to get your kids to eat them without
peeling them. The skin is a great source of dietary fiber for those little tummies.
4. “Top 8 Health Benefits of Cauliflower.”
Mercola.com. N.p., n.d. Web.
<http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx>.
5. “10 Health Benefits of Peas.” 10 Health Benefits of Peas. N.p., n.d. Web. 16 Mar. 2015.
<http://www.care2.com/greenliving/10-health-benefits-of-peas.html#ixzz3LbmrK0oW>.
6. “What Are the Health Benefits of Spinach?” Medical News Today. MediLexicon International, n.d. Web. 16 Mar. 2015.
<http://www.medicalnewstoday.com/articles/270609.php>.
1 Cup of Sweet Potato (121 Calories)
• With the word ‘sweet’ in their name, how can kids resist?
They are delicious and jam-packed with nutrients (and are
much
better for you than their white and yellow cousins). • In one spud, they contain 400% of your daily needs from vitamin A7,
as well as lots of fiber and potassium.
Fruit
1 Apple (80 Calories)
• Not only do apples come with a cute rhyme and “keep the doctor away”, apples will also keep away any infectious disease with all of its antioxidants and vitamins.
• Apples also stimulate the production of saliva in your mouth, which help in reducing
bacteria and tooth decay.
• The fiber in apples can help if your little one has diarrhea, constipation,
or irritable bowel syndrome.
1 Banana (105 Calories)
• Bananas and kids go hand-in-hand; not only do they love them, but they’re
easy to eat, even on the go. • Rich in pectin and fiber, bananas are great to help aid digestion. And with
over 400 mg of potassium in one banana, they’re also great for your heart.
1 Cup of Blueberries (84 Calories)
• Blueberries are considered by many to be a superfood, don’t let their tiny size fool
you. They are an excellent source of vitamin C, manganese, fiber, and antioxidants.
• Scientists have also found that blueberries can help with memory and boost
brain health. Plus they’re yummy!
• Some studies have shown that eating 3 servings of blueberries per day will lower your risk of vision loss.
7. “Nutrition Facts.” And Analysis for Sweet Potato, Cooked, Baked in Skin, with Salt [Sweetpotato]. N.p., n.d. Web. 16 Mar. 2015.
<http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2947/2>.
• The melon family includes cantaloupe, honeydew, watermelon and casaba.
They’re typically a spring/summer fruit, but you can usually find them year round.
• In all of the delicious melons you can find lots of vitamin C, vitamin A, potassium, and lycopene (a great antioxidant, which can prevent cancer and heart attack).
1 Cup of Cherries (78 Calories)
• Cherries are not a typical go-to fruit for many people, but they should be.
They can protect against diabetes, colon cancer, and Alzheimer’s.
• Want to put the kids to bed early? Cherries are a good source of melatonin,
which controls your day-night cycle, allowing for a better night’s sleep.
• Fun fact – National Cherry Day is July 16 in the UK and National Cherry Month
is February in the US.
1 Cup of Pineapple (74 Calories)
• This funny looking tropical fruit is low in calories, but high in minerals and vitamins –
vitamin C, vitamin A, vitamin B-complex, copper, manganese and potassium.
• Pineapple fruit contains a proteolytic enzyme bromelain that digests food by breaking down
protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties.8
1 Cup of Raspberries (64 Calories)
• Often referred to as “nature’s candy”, raspberries are one of the world’s most consumed
berry and they can be found in a variety of colors – red, black, purple, and yellow.
• You’ll find oodles of vitamins in raspberries and studies have shown that they
can boost memory, manage diabetes, prevent disease and aid in digestion.
1 Cup of Strawberries (53 Calories)
• Am I the only one who cannot say strawberries without quoting Willy Wonka?
“The strawberries taste like strawberries!”
• Another superfood, strawberries are typically well-loved by kids because
of their sweetness, but they’re also very healthy.
• They promote eye health, bone health, as well as increase short-term memory
and ease inflammation.
8 “Pineapple Fruit Nutrition Facts and Health Benefits.” Nutrition And You.com. N.p., n.d. Web. 16 Mar. 2015.
<http://www.nutrition-and-you.com/pineapple.html>.
20
Chocolate Protein Spinach Smoothie Who wouldn’t want to have a chocolate ‘shake’ for breakfast? It’s creamy and delicious
and oh so nutritious. Your kids will never know they are getting their greens at the same time.
Makes 2 – 8 oz. servings.
*Tis recipe can be made dairy-free and gluten-free.
BREAKFAST RECIPES
Nutrition Facts
Servings 2.0
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 166 mg 7 %
Potassium 285 mg 8 %
Sugars 12 g
on a 2,000 calorie diet, so your values
may change depending on your
calorie needs. The values here may
not be 100% accurate because the
recipes have not been professionally
evaluated nor have they been
evaluated by the U.S. FDA.
Directions Put all ingredients in a high-speed blender
and blend until smooth.
Ingredients • 1 frozen banana
(I like organic, unsweetened coconut milk)
• A handful of ice cubes
• 1 tablespoon of almond butter
• A squirt of honey
or½ cup of spinach baby food
• 1 scoop of Skinny Gut or Raw Meal
chocolate protein powder
22
Creamy Pumpkin Oatmeal Nothing warms the tummy on a cold morning like a nice bowl of sweet oatmeal.
Aaaahhh. It feels like slippers for your taste buds. So easy, yet it packs a powerhouse of nutrition
in just 1 bowl.
BREAKFAST RECIPES
Nutrition Facts
Servings 1.0
Trans Fat 0 g
Sodium 80 mg 3 %
Sugars 4 g
Directions Make your favorite oatmeal according to
package directions.Ten scoop in ½ cup
of pumpkin and add additional avors
as desired with sweetener and/or nuts.
Ingredients • 1 packet of instant gluten free oatmeal
• ½ cup of canned organic pumpkin
• 1 packet of stevia or 2 tablespoons
of brown sugar (optional)
23
24
Strawberry Beet Cream Cheese Are you ready? Tis breakfast treat should take you all of about 30 seconds.
Te deep fuchsia makes it almost look like frosting instead of the healthy breakfast that it is.
(And by the way, I HAVE used this recipe for cupcake frosting and my kids loved it.)
Makes 1 – 8 oz. container of cream cheese or approximately 8 servings.
BREAKFAST RECIPES
Nutrition Facts
Servings 8.0
Trans Fat 0 g
Sodium 13 mg 1 %
Potassium 0 mg 0 %
Sugars 3 g
Directions Stir the beet powder into the entire tub of
strawberry cream cheese. Spread on your favorite
English muffi n, bagel or toast (or cupcake!).
Ingredients • 1 – 8 oz. container of strawberry
cream cheese or Daiya brand non-dairy
strawberry cream cheese
25
Perfect Paleo Pumpkin Pancakes I feel extra sneaky when I get my kids to eat veggies for breakfast. *Insert devilish laugh*.
And whether you follow a Paleo diet or not, you won’t miss the dairy or the gluten
in these babies because they are just as yummy as any pancake you’ve ever had.
Makes 8 small pancakes.
BREAKFAST RECIPES
Nutrition Facts
Servings 8.0
Trans Fat 0 g
Sodium 215 mg 9 %
Potassium 80 mg 2 %
Sugars 4 g
Directions Whisk the eggs, pumpkin, pure vanilla extract,
and pure maple syrup together. Sif the pumpkin pie
spice, cinnamon, and baking soda into the wet
ingredients. Melt 2 tablespoons of butter in a large
skillet over medium heat. Ten mix the butter into
the batter. Grease the skillet and spoon the batter
into the skillet to make pancakes of your desired size.
When a few bubbles appear, ip the pancakes once
to nish cooking. Serve with fresh berries, syrup,
chocolate chips, nuts or whatever your heart desires.
Note: Instead of adding maple syrup to sweeten this
recipe, try adding a mashed, whole ripe banana to the
mixture. If you add a banana, the yield will increase.
Ingredients • 4 eggs
• 2 tablespoons pure maple syrup (optional)
• 1 teaspoon pumpkin pie spice
• 1 teaspoon cinnamon
Chocolate Covered Cherry Smoothie You will see that I use
Skinny Gut chocolate protein
powder in several recipes.
organic, non-GMO, dairy-free,
gluten-free, plant-based protein.
probiotic cultures. It’s seriously
the best protein powder on the
market. Oh, and it’s chocolate!
Bonus!
dairy-free and gluten-free.
Nutrition Facts
Servings 2.0
Trans Fat 0 g
Sodium 59 mg 2 %
Sugars 13 g
Directions Combine all ingredients in a high speed blender.
Add a handful of ice and enough water for desired
consistency. Blend until smooth.
or 1 cup of beet baby food
• 1 scoop Skinny Gut
Breakfast Pumpkin Sponge Cake If you’re looking for something diff erent and delicious for breakfast, I’ve got just the thing.
And if your kids love anything that’s warm, sweet and gooey for breakfast, this recipe will
hit the spot. Oh, and it’s cake for breakfast!
Makes 2 servings.
BREAKFAST RECIPES
Nutrition Facts
Servings 2.0
Trans Fat 0 g
Sodium 115 mg 5 %
Sugars 5 g
Directions In a medium bowl, whisk 1 large egg,
½ cup canned pumpkin and ¼ cup low-fat milk
or non-dairy milk. Whisk in 2 packets of stevia,
2 tablespoons each of oat our and coconut our,
½ teaspoon ground cinnamon and¼ teaspoon
baking powder until smooth. Mist a 1 cup
heat proof ramekin with coconut oil cooking
spray. Add batter to ramekin and bake at
350 degrees for 35 to 40 minutes, until center
is cooked through. Invert on to a plate.
If desired drizzle with pure maple syrup.
Ingredients • 1 egg
• 2 packets of stevia
• Coconut cooking spray
• Maple syrup (optional)
Orange-y Orange Juice Anytime I can get my kids to eat a veggie before 8 am, I give myself a little high ve.
Just be careful to not let them catch you patting yourself on the back when you serve up
their favorite breakfast drink loaded with nutrients.
Makes 1 12 oz. serving.
*Tis recipe is dairy-free and gluten-free.
BREAKFAST RECIPES
Nutrition Facts
Servings 1.0
Trans Fat 0 g
Sodium 80 mg 3 %
Sugars 39 g
Directions Stir powder into glass of OJ until thoroughly
mixed. If desired, you can stir 2 or 3 scoops
into entire jug of orange juice.
Ingredients • 1 12 oz. glass of orange juice
• 1 serving of organic carrot powder
33
Paleo Brownie Pancakes Don’t these make your mouth water? Make sure to make extra batches of this recipe and pack them
for school lunch. Tat would be one way to make sure your kids are getting their veggies and protein
with the pumpkin, eggs and almond our. By the way, make sure to stop by and visit my friend,
Megan Bush at www.sprinkledwithhealth.com. Her recipes are OUT OF THIS WORLD. Seriously.
Makes 8-10 small pancakes.
BREAKFAST RECIPES
Nutrition Facts
Servings 10.0
Trans Fat 0 g
Sodium 217 mg 9 %
Potassium 54 mg 2 %
Sugars 1 g
Directions In a blender, combine all ingredients
until smooth. Heat a non-stick skillet
to medium/ medium-low heat.
into pan. You’ll have to spread the batter out
in a circular motion because it won’t spread
out by itself. Tese take a bit longer to cook
than normal pancakes. Flip when the batter
looks less liquid-y and the bottom is golden,
about 5 minutes. Cook for an additional
5 minutes on the other side. Serve with
fresh berries, syrup, chocolate chips, nuts,
or whatever your heart desires. Enjoy!
Recipe provided by
• ½ cup liquid egg whites (or 4 egg whites)
• ¼ cup unsweetened cocoa powder
• ¼ cup coconut our
• ¼ cup almond our
• ¼ cup granulated stevia
• ½ teaspoon vanilla extract
• ½ teaspoon butter extract
• ½ teaspoon chocolate extract
Peaches and Cream Smoothie Kids will sometimes turn their noses up at the thought of a cold, hard crunchy carrot.
At least, I know mine do. But when I secretly blend in carrot baby food to this creamy drink,
they are getting their daily dose of perfect power food.
BREAKFAST RECIPES
Nutrition Facts
Servings 1.0
Trans Fat 0 g
Sodium 107 mg 4 %
Sugars 30 g
Directions Place all ingredients in a blender
and blend until smooth.
• 1 cup of sliced peaches
• cup of coconut milk
• 1 teaspoon vanilla extract
• 1 cup of ice
Easy Pumpkin Pasta Casserole My favorite night of the week is pasta night.Tere is nothing like the aroma of simmering
pasta sauce and toasted garlic bread in the kitchen. What makes it even better is that I know
that pasta sauce is one of the easiest ways to hide veggies so that my kids will eat them.
LUNCH/DINNER RECI PES
suff ered from chronic asthma at a young age.
Since asthmatic children are typically decient
in magnesium, I make it my mission to get more
magnesium rich foods into his body. Greens are
the
best way to do just that. Here’s a recipe thatnot only sneaks in greens, but has a total
veggie count of 5!
or approximately 10 servings.
Nutrition Facts
Servings 10.0
Trans Fat 0 g
Sodium 392 mg 16 %
Potassium 14 mg 0 %
Sugars 3 g
Directions Cook pasta according to package directions.
In a saucepan sauté onions until they are
translucent. Add spinach baby food,
pumpkin purée, pasta sauce and veggie powder.
Cover and simmer for 7 to 10 minutes then turn
heat down. Combine all ingredients in a casserole
baking dish, sprinkle with cheese as desired and
bake for 5 minutes at 400 degrees or until cheese
is melted. Let stand for 2 minutes and enjoy!
Ingredients • ¼ cup diced onion
• 1 cup of spinach baby food
• 1 serving of organic mixed veggie powder
• 1 jar organic tomato basil pasta sauce
• 1 cup pumpkin purée
Rotini or pasta of choice
• Organic shredded mozzarella cheese.
Secret Ingredient Mac & Cheese Cups What kid doesn’t love Mac & Cheese?Tis make ahead meal can be served hot or cold.
Make extras for dinner then send the lefovers for a quick and healthy school lunch the next day.
With this complete meal, your kid will be getting a gluten-free whole grain, a healthy protein,
a vegetable and a side of fruit.Te best part is they won’t even guess what the secret ingredient is. Shh!
Makes 4 servings.
LUNCH/DINNER RECIPES
Nutrition Facts
Servings 4.0
Trans Fat 0 g
Sodium 271 mg 11 %
Potassium 48 mg 1 %
Sugars 4 g
Directions Preheat oven to 350 degrees. Boil pasta
according to package directions. In a separate
bowl, combine all other ingredients, add cooked
pasta and stir until thoroughly mixed.
Spoon pasta mixture into a muffi n tin lined
with muffi n liners. Bake for 10 minutes until
barely crispy brown on top. Add a side of fruit
of your choice.
Macaroni and Cheese meal.
or canned pumpkin
• 1 – 8 oz. package of Ancient Grain
Gluten Free Pasta (or pasta of your choice)
• teaspoon black pepper
• teaspoon garlic powder
• 2 teaspoons breadcrumbs
Super Sloppy Joes Tis is a recipe where you really can take creative initiative. Add chopped peppers,
corn, jalapenos, onions…the sky is the limit. Make extra meat though, because it makes
a great lefover on a busy night in a casserole, on pizza, in spaghetti sauce or in enchiladas.
Makes 4-6 sloppy joes.
Nutrition Facts
Servings 6.0
Trans Fat 0 g
Sodium 633 mg 26 %
Sugars 15 g
Directions
Brown turkey or hamburger in large skillet then add all remaining ingredients and stir
until thoroughly mixed. Cover and simmer over
low-medium heat for 20 minutes. Serve on warm
hamburger bun and garnish as desired.
Ingredients • 2 ½ pounds lean ground turkey
or hamburger
• 1 tablespoon garlic powder
• 1 jar pizza sauce
or½ cup spinach baby food
• 1 serving organic sweet potato powder
or½ cup sweet potato baby food
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
43
Cozy Chicken Chili Getting kids to eat veggies isn’t always easy, but do you know what can be even harder…
getting your man to eat veggies. While my husband is now on the veggie bandwagon,
he wasn’t always. So you could say that as the mom and wife in charge of my family’s health,
I have pretty much perfected the art of sneaking vegetables into almost anything.
Try this chili and feel free to change up some of the ingredients to make it to your taste.
Te secret is the pumpkin which not only makes it creamier but gives it a nutritional punch.
Makes 4-6 servings.
Nutrition Facts
Servings 6.0
Trans Fat 0 g
Sodium 1155 mg 48 %
Sugars 13 g
Directions In a crock pot, slow cook the thawed chicken
breasts until they can easily be shredded using
2 forks to pull them apart, approximately
3½ hours.
Ten combine all ingredients and slow cook
on low for another 3-4 hours or if you are short
on time, you can put it on the stove in a soup pot,
combine all ingredients and bring to a boil.
Reduce heat, cover and simmer and for 1 hour.
Serve with your favorite chili toppings!
Ingredients • 1 cup of canned pumpkin
• 3 boneless, skinless chicken breasts
• 1 medium onion, chopped
• 1 15 oz. can kidney or black beans,
drained & rinsed
• ½ cup chopped okra
or ½ cup of spinach baby food
• 1 serving of organic mixed vegetable
powder or ½ cup of carrot baby food
• 1 ½ teaspoons salt
Kid’s Salsa Enchiladas What I love about this meal is that it’s a healthy Mexican dish and you have 2 opportunities
to sneak in the veggies…inside the enchilada AND/OR on top of it. Te cheese and salsa
combination is a delicious way to conceal the evidence.
Makes 8 enchiladas.
Nutrition Facts
Servings 8.0
Trans Fat 0 g
Sodium 768 mg 32 %
Sugars 3 g
Directions Preheat oven to 350 degrees. Cook hamburger
in skillet over medium heat. Add garlic powder,
onion salt and carrot baby food. Cook hamburger
until no longer pink. Scoop ¼ cup of hamburger
mixture into a sof tortilla, sprinkle with cheese
and roll. Place in a shallow baking dish.
Continue making enchiladas until all
of the hamburger mixture is gone. Put desired
amount of cheese and salsa on top of enchiladas
then bake for 8 to10 minutes or until cheese
is completely melted.
because they are superfood tortillas,
but sof like our tortillas). You can also use gluten-free tortillas
• 1 pound of ground hamburger
• 1 teaspoon garlic powder
• 1 teaspoon onion salt
or½ cup of carrot baby food
• 1 cup of your favorite salsa with 1 serving
of organic carrot powder stirred in
• 2 cups of shredded mozzarella cheese
or Daiya non-dairy shredded mozzarella
47
Savory Turkey Veggie Meatballs Turkey is not just forTanksgiving! Turkey meatballs are a staple around my house.
I always try to keep some in the freezer for a quick addition to spaghetti night, meatball subs
or just as quick dinner protein. If my kids smell them warming in the slow cooker afer school
they won’t wait for dinner before they dig in!
Makes 8-10 meatballs.
Nutrition Facts
Servings 10.0
Trans Fat 0 g
Sodium 634 mg 26 %
Potassium 12 mg 0 %
Sugars 6 g
Directions Preheat the oven to 350 degrees. Grease a 9x13 inch
baking dish with the olive oil, and place it in the oven
while preheating. In a medium bowl, mix together the
ground turkey, egg, seasoning, salt, pepper, onion powder,
bread crumbs and either the Activz carrot powder or carrot
baby food using your hands. If mixture seems a bit runny
add a little more bread crumbs.
Using an ice cream scoop if possible, form the meat into
golf ball sized meatballs. Place about 1 inch apart in the
hot baking dish. Press down to atten the bottom just
slightly. Bake for 15 minutes in the preheated oven,
then turn them over, and continue baking for about
5 more minutes, or until somewhat crispy on the outside.
For sauce: pour pasta sauce into a pan and cook on stove
until heated to desired temperature. While heating the sauce,
add Activz sweet potato powder or sweet potato baby food.
Ingredients • 1 pound of ground turkey
• 2 teaspoons olive oil
or regularly breadcrumbs
• 1 jar of your favorite pasta sauce
• 1 serving of organic sweet potato powder
or½ cup of sweet potato baby food
49
Pizza Pocket Sandwich What kid doesn’t love pizza? I threw this together one evening when I had a couple of cans
of crescent roll dough, pizza sauce and lefover pepperoni. Feel free to add Italian sausage,
jalapenos, artichokes or any other topping that strikes your kid’s fancy.
Makes 5-6 pizza pockets depending on brand of crescent rolls.
*Tis recipe can be made dairy-free.
Nutrition Facts
Servings 5.0
Trans Fat 0 g
Sodium 384 mg 16 %
Potassium 15 mg 0 %
Sugars 14 g
Directions In a large bowl mix pizza sauce and either baby
food or powder (the sauce conceals the green
color and taste of the spinach). Set aside.
Open crescent roll can and spread dough out.
Peel off 2 triangles (2 crescent rolls) and squeeze
seams together to make one square. Spoon pizza
sauce onto the square and add pepperoni
or other desired toppings. Sprinkle with cheese.
Layer another crescent roll square on top and
squeeze edges together to make the pizza pocket.
Repeat with remaining ingredients.
roll package.
• 1 jar pasta sauce
• 1 cup of shredded mozzarella cheese
or Daiya brand non-dairy
Family Favorite Lasagna Did I mention how much I love pasta? Ok if not…I LOVE PASTA. And so does my family.
We could eat pasta every night of the week. It used to be that pasta was considered a ‘fattening’
food, but if made with gluten free, whole grain lasagna noodles, lean meat and packed with
vegetables and clean sauce, it’s not anymore.
Makes 1 – 9 x 13 lasagna casserole or approximately 15 servings.
*Tis recipe can be made gluten-free.
Nutrition Facts
Servings 15.0
Trans Fat 0 g
Sodium 486 mg 20 %
Potassium 11 mg 0 %
Sugars 3 g
Directions Preheat oven according to noodle package
directions. Cook meat in skillet until no longer
pink. Add in sauce, powder/or baby food, garlic powder and onion powder. Cook over
medium low heat for 10 minutes. In a baking
casserole dish, spoon a small amount of sauce
on the bottom and then layer noodle,
hamburger sauce and cheese. Repeat 1 or 2
more times depending on depth of your dish.
Bake according to directions on lasagna package.
Ingredients • 2 packages of no-boil whole grain
lasagna noodles (I like the Jovial brand)
or gluten-free lasagna noodles
or ground turkey
(or pasta sauce of choice)
• 1 serving organic spinach powder
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
(I used goat’s milk feta for its creaminess)
53
Gooey Double Cheesy Quesadillas Pictures of melted cheese literally make my mouth water. I love the stuff . So when I made
these quesadillas, my taste test soon ended up with me eating the whole thing. Add a side a fruit
to make this a complete meal.
Makes 3 quesadillas (3 folded tortillas).
Nutrition Facts
Servings 3.0
Trans Fat 0 g
Sodium 200 mg 8 %
Potassium 8 mg 0 %
Sugars 0 g
Directions Put 1 tortilla in a large skillet and begin to heat
on medium. In a bowl, use a fork to mix the
shredded cheese with either the baby food or the
organic carrot powder. As the tortilla is heating,
add 1/3 of cheese mixture to the center of the
tortilla leaving a 1 inch margin around the edges.
Fold tortilla and continue to heat until cheese
is melted. Remove from skillet and place on plate.
Repeat for 2 more tortillas.
Option: Use the same method for creamy
grilled cheese sandwiches.
because they are sof like our tortillas
yet they are a whole grain and a superfood.
You can also use gluten-free tortillas)
• 1 cup shredded mozzarella or cheddar
cheese or Daiya brand non-dairy
shredded cheeses
or 1 serving of organic carrot powder
55
Tangy Tomato Soup Nothing warms the tummy better than savory tomato soup. Paired with a gooey
grilled cheese sandwich and you have the perfect comfort meal. And if you pair it with
my Ooey Gooey Grilled Cheese Sandwich recipe (above), you can pack 3 veggies into one meal.
How is that for strategy?
Makes 2 servings.
Nutrition Facts
Servings 2.0
Trans Fat 0 g
Sodium 1240 mg 52 %
Sugars 42 g
Directions Open can of soup and pour into a 1 quart pan
and heat to desired temperature on stove.
While heating, add the carrot powder or carrot
baby food and stir until mixed thoroughly.
Ingredients • 1 15 oz. can of your favorite tomato soup
• 1 serving of organic carrot powder
or½ cup carrot baby food
57
The Perfect Hamburger Wednesday night is burger night in our house. Tey’re good on the grill or fry them up in a pan.
I’ll make extra and freeze these for a quick weekend meal when needed. Tis one is plain
because that’s how my kids eat them but feel free to go crazy on the toppings!
Makes 5 hamburgers.
Nutrition Facts
Servings 5.0
Trans Fat 0 g
Sodium 645 mg 27 %
Sugars 1 g
Directions In a medium bowl, whisk together egg, salt,
pepper, baby food or Activz powder. Place ground
beef and bread crumbs into the mixture. Mix until
well blended. Form into 4 patties approximately
3/4 inch thick. Place patties on the prepared grill.
Cover and cook 6 to 8 minutes per side, or to
desired doneness.
• 1 egg
or 1 serving of organic spinach powder
• 1 teaspoon salt
• 1 teaspoon pepper
if using baby food or ½ cup of gluten free
bread crumbs if using spinach powder
• 5 hamburger buns
59
Secretly Stuff ed Peppers Tese have become a weeknight favorite in our family. Te mild jalapenos are what makes
them have just enough kick for a satisfying Tex Mex avor, but the feta gives it the creaminess
that make you go ‘mmmm’. And the official veggie count is 4!
Makes 2 servings (2 stuff ed peppers).
Nutrition Facts
Servings 2.0
Trans Fat 0 g
Sodium 4781 mg 199 %
Sugars 14 g
DirectionsCut out top center of peppers. In a bowl
mix all remaining ingredients and spoon into
center of each pepper until full. Bake in a deep
baking dish for 40 minutes at 400 degrees.
Ingredients • 2 bell peppers
• 1 cup of cooked brown rice or quinoa
• ¼ cup of feta cheese or cheese of choice
• ¼ cup chopped mild jalapeños
• 2 tablespoons chopped olives
(you can switch it up here and use black beans,
kidney beans or whatever your favorite is)
• ½ cup of carrot baby food or sweet potato
baby food (some baby foods come in squeeze
packets that are a veggie blend such as sweet
potato with beets which I’ve used in this recipe
and it worked well)
61
Slow Cooker Carrot Sweet Potatoes Sweet potatoes are the perfect veggie for your little one’s sweet tooth. Afer a sprinkle
of brown sugar and nuts it tastes more like a treat than a healthy, nutritious food.
Cooking Time: 6 to 8 hours.
Makes 8 servings.
Nutrition Facts
Servings 8.0
Trans Fat 0 g
Sodium 19 mg 1 %
Sugars 14 g
Directions Place sweet potatoes in 2 to 3 1/2-quart
slow cooker. Mix applesauce, baby food
or powder, maple syrup, coconut oil and
cinnamon together and spoon over potatoes.
Cover and cook on low heat setting 6 to 8 hours
or until potatoes are very tender. Pour into large
bowl and mix with blender on medium until
desired consistency.
and nuts in amount desired.
Ingredients • 6 medium (2 pounds) sweet potatoes
or yams, peeled and cut into 1/2-inch cubes
• 1 ½ cups organic applesauce
• cup maple syrup
• 2 tablespoons coconut oil
• 1 teaspoon ground cinnamon
63
Cheesy Mashed Potatoes My kids have found a new love in mashed potatoes. White potatoes get a bad rap with
all of the emphasis on complex carbs. But when you look at this array of nutrition, I think you
will agree that white potatoes hold their own: 1 medium potato meets 2% of daily calcium needs,
51% vitamin C, 9% iron, 30% vitamin B-6, 12% magnesium and 25% of potassium needs.
Potatoes also provide phosphorus, niacin, folate, choline and zinc. Now I can feel good about
serving them up with my special spin.
Makes 4-6 servings.
Nutrition Facts
Servings 4.0
Trans Fat 0 g
Sodium 113 mg 5 %
Sugars 4 g
Directions
Turn the burner on high and bring water to boiling. Reduce heat to medium low or low.
Cover the pan with a lid. Cook the potatoes
in gently boiling water until tender,
about 15 minutes for cubed potatoes and
new potatoes and 20 to 25 minutes for quartered
potatoes. Let cool, then using a mixer,
mix potatoes until smooth. Stir in baby food
or organic sweet potato powder until blended.
Optional: Add½ cup of shredded cheddar cheese.
Hint: Te picture (opposite) does not have cheese,
but my kids thought they were eating cheddar
mashed potatoes because of the color.
Ingredients • 4- 6 medium russet potatoes
• ½ to 1 cup sweet potato baby food
or 1-2 serving of organic sweet potato powder
65
Meatloaf Muffins If I make a big meatloaf, my kids won’t touch it. But if I make cute little meatloaf muffins…
then you bet they will. It’s all in the presentation. You can sneak up to 3 veggies in this recipe
without blinking an eye.
Makes 12 meatloaf muffins.
Nutrition Facts
Servings 12.0
Trans Fat 0 g
Sodium 304 mg 13 %
Potassium 50 mg 1 %
Sugars 3 g
Directions Preheat oven to 375 degrees. Spray muffi n pan
with olive oil. Mix all your ingredients together
in one large bowl. If you used baby food and
the consistency is too running, add more oats
until mixture can be rolled into balls. Roll the
mixture into balls and place in muffi n pan.
Muffi ns should be about the size of a racquetball.
Bake for 40 minutes then drizzle BBQ sauce on meatloaf as desired.
Hint: You can use the same method for a full
meatloaf. Just shape into a meatloaf and bake
at 375 degrees for 1 hour.
Ingredients • 1 serving of organic carrot powder
• 1 serving of organic spinach powder
• 2 lbs. of ground beef
• 3 egg whites
• ½ teaspoon ground cumin
• ½ teaspoon dried thyme
• 2 teaspoon black pepper
sweet potato powder thoroughly mixed in
67
Cowboy Carrot Baked Beans I’m not sure why we call baked beans “Cowboy” Baked Beans at our house. I think it started
because my husband is a die-hard Cowboys fan and we served them on football Sunday.
Maybe this recipe will bring them good karma for the next season…ngers crossed.
Makes 4 servings.
Nutrition Facts
Servings 4.0
Trans Fat 0 g
Sodium 295 mg 12 %
Potassium 0 mg 0 %
Sugars 8 g
Directions Stir powder or baby food into beans
until thoroughly mixed and cook
over medium heat for 8-10 minutes.
Ingredients • 2 cups of your favorite baked beans
• 1 serving organic carrot powder
69
Better-Than-State-Fair Chilidog Nothing says “state fair” like a good ol’ chili dog….and heartburn…and indigestion.
Now you can feed your kids these healthy homemade homeruns before you go
and save yourself from the tummy troubles and the waiting in line when you get there.
Makes 6 servings.
Nutrition Facts
Servings 6.0
Trans Fat 0 g
Sodium 617 mg 26 %
Sugars 7 g
Directions Mist a large saucepan or a wide, deep skillet
with cooking spray and heat on medium-high.
Add turkey, remaining 1/4 teaspoon salt and
remaining 1/2 teaspoon black pepper and cook, breaking up with a spoon, until no longer pink,
4 to 5 minutes. Push turkey to edges of pan and
add onion to center of pan. Continue to cook
while stirring frequently until translucent,
about 2 minutes. Add garlic and stir to combine
all ingredients and cook until sof, 1 to 2 minutes.
Add tomato paste, chili powder, cumin, oregano,
cinnamon, cayenne, spinach baby food, sweet
potato baby food and beans then stir until
combined. Add broth and bring to a simmer,
stirring frequently. Reduce heat to medium-low
and simmer, stirring frequently until thickened,
8 to 10 minutes. Add honey and stir until dissolved.
Serve over hotdog in a bun. Save the remainder
for lef-over chili. Yum!
turkey breast
tomato paste
• 1 tablespoon
chili powder
• 1 teaspoon
ground cumin
• 1 teaspoon
dried oregano
baby food
rinsed
Pesto Pasta When you want to switch up your pasta night, you can serve this amazing Pesto Pasta.
My kids turned their noses up when they saw it was green…but one taste, and I had them.
Makes 8 servings.
Nutrition Facts
Servings 8.0
Trans Fat 0 g
Sodium 351 mg 15 %
Potassium 78 mg 2 %
Sugars 3 g
Directions Add all ingredients in a blender or food processor
and blend until mixed thoroughly. Pour over your
favorite pasta or spread on warm bread.
Ingredients of Pesto Sauce
• 1 cup of Parmesan
• ½ teaspoon sea salt
• 4 teaspoons of organic kale powder
73
The Best Beet Gingerbread Muffins Nothing says ‘Happy Holidays’ like the smell of gingerbread! I made this at Christmas time
and when the kids came home from school they could smell them before they hit the kitchen.
Want to enjoy the holiday spirit all year long? Make these any time of the year.
Makes 12 muffins.
Nutrition Facts
Servings 12.0
Trans Fat 0 g
Sodium 182 mg 8 %
Sugars 25 g
Directions Preheat oven to 350 degrees. In a bowl,
mix whole wheat our, baking soda, ginger,
cinnamon, cloves, allspice, and salt. Set aside.
In a large mixing bowl, beat the brown sugar,
applesauce, and egg until smooth. Beat in beet
powder, yogurt, honey, and vanilla. Add the our
mixture and mix until smooth. Pour batter into
a lined muffi n tin. Bake for 35-45 minutes,
until a toothpick comes out clean when
inserted in to the center.
Ingredients • 2 cups whole wheat our
• 1 ½ teaspoon baking soda
• 1 teaspoon ground ginger
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground cloves
• ½ cup of applesauce
• ¼ cup honey
• 2 teaspoons of organic beet powder
75
Festive Beet Hummus Who wants a boring ol’ bowl of hummus? With this recipe, you can add a splash of color
to your entertaining! Plus this recipe is about as simple as it gets! I made this for Super Bowl
Sunday and the kids ate it all before the game even started.
Makes 6 servings.
SNACK/TREAT RECIPES
Nutrition Facts
Servings 6.0
Trans Fat 0 g
Sodium 291 mg 12 %
Potassium 95 mg 3 %
Sugars 10 g
Directions Stir the beet powder or baby food into
the hummus until completely combined
and serve! Is that easy or what?
Ingredients • 1 10 oz. container of your favorite hummus.
Garlic or original avors work great.
• 1 serving of organic beet powder
or½ cup of beet baby food
77
Healthy Chocolate Protein Balls I made these this week and my daughter and I devoured them!Tis is a treat that you don’t have
to feel guilty about serving. Plus, they’re super easy to make. It will take all of 10 minutes of your
time. Te nutrition your little ones get include ber, omega-3s, antioxidants, protein, enzymes
and B-vitamins. All of that is even before adding the plant based chocolate nutrition powder! Go ahead and TRY to eat only one. I dare you.
Makes 18-20 bite-sized balls.
SNACK/TREAT RECIPES
Nutrition Facts
Servings 18.0
Trans Fat 0 g
Sodium 12 mg 1 %
Potassium 89 mg 3 %
Sugars 11 g
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