Sunday, July 2, 2017

Homemade BBQ Sauce

Much like it's friend ketchup, BBQ sauce is a pretty unhealthy condiment. Since kids eat this sauce like it's a side, we went ahead and made a healthy version. For grownups, we like to add some hot sauce and red chili flakes. Your kids may even like a bit of a kick, so go ahead and add some heat. They might surprise you!

3 tablespoons homemade ketchup (recipe below)
2 teaspoons vegan Worchester sauce
1 teaspoon prune baby food
1 teaspoon orange juice
Dash of cinnamon
Salt and Pepper

1. Mix all of the ingredients together. Keeps well in the refrigerator.

Cauliflower and Potato Mash

If your child is a fan of mashed potatoes then this is the recipe for you. Some kids don't care for the texture of cauliflower so we've mashed it and combined it with a traditional favorite, the mashed potato. Did you know that cauliflower is a great source for protein? And if your kids are anything like most, it's hard to get that protein in. Your child will not taste the cauliflower in this dish but that doesn't mean we think that you should keep them in the dark. Tell them all about it! (For some folks, they prefer to tell them AFTER their kids taste it, whatever works) If you kids dig this dish, start adding more cauliflower than potato.

(Makes about 4 large servings)

1 pound potatoes, peeled and cubed
1 pound cauliflower florets
5-6 tablespoons low sodium vegetable stock
salt & pepper
onion powder
garlic powder
Suggested seasonings and extras:olive oil, dried dill, hot sauce

1. Boil the potatoes and cauliflower until tender, drain and mash by hand.

2. Slowly add stock, 2 tablespoons at a time until desired consistency is reached.

3. Season to taste with some of our suggested seasonings and extras.

Monster Muffins

Baking with kids is one of the best activities in the kitchen. Lots of pouring, measuring and stirring. These muffins are hearty, healthy and sweet. We love piping on cool designs with greek yogurt, like this scull and crossbones for halloween. 

(Serves 6 kiddos)

1/2 cup whole wheat flour
1/4 cup flour
1/4 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon cloves
1 tablespoon ground flax seed mixed in 3 tablespoons of water
1/4 cup agave
1/4 cup canola oil
1 teaspoon vanilla extract
3/4 cup zucchini, grated coarsely
1 ripe banana, mashed
1/4 cup walnuts, chopped (optional)

1. In a large bowl, combine the flours, baking powder, baking soda, salt, cinnamon, and cloves. Set aside.

2. In a separate bowl, mix together the flax seed, agave, oil and vanilla. Add to the dry ingredients, stir just to combine.

3. Mix in the zucchini, banana, and walnuts. Pour evenly six ways into a muffin tin lined with paper cupcake holders.

4. Bake at 325°F for 20-25 minutes. Let cool before eating.

Black Bean Dip

Ok, so by now you've realized that we love black beans! And what's not to love? It's super healthy, packed full of protein, vitamins and fiber. Plus it keeps bellies full longer. Now we've done black beans and rice, black bean soup, and here's the dip. Kids love dip. Let's face it, dips make life just a little bit better. This dip is really simple and super easy. Encourage your kids to create a design on top with chips. Plating is everything. You eat with your eyes first! This is a great dish for kids in the kitchen who can help add spices and seasonings.

(Serves two kiddos)

1 can of black beans
4 tbsp soy yogurt
2 tbsp olive oil
2 tbsp salsa
Garlic powder to taste
Salt to taste

1. In a small blender or food processor, blend all ingredients until smooth or until desired consistency.

Superhero Shake

Ok, this recipe is a winner. It is super successful in the kid crowd. First off, the color is gorgeous and this shake has spinach which you can't even taste! We're betting that you are going to love this shake just as much as your kids. It's packed with protein, calcium, iron, and vitamins. It can be hard to get those fresh leafy greens into your little one's diet, and yet the nutrients carried by leafy greens are vital to your child's health. Unless your kid is down for a salad (and YAY if they are!) then shakes are the way to go. Give this shake a rocking name and you will get far.

But if your kid doesn't like anything green, we recommend making this shake when they aren't looking. Every mom and dad has got to have their secret weapon, the opaque cup. After they drink it up, tell them what's in it! Tell them how strong their body is going to be with all that spinach!

(Serves 2-3 kiddos)

3/4 cup nonfat plain almond yogurt
1/4 cup almond milk
5 ice cubes
2 tablespoons agave or honey (or to taste)
1 cup fresh spinach
2 ripe bananas

1. In a blender, combine the yogurt, milk, ice, and agave until smooth.

2. Add in the spinach and banana.

3. Puree until completely smooth.

Cucumber Sandwiches

This recipe is just delightful. DELIGHTFUL. 1. Because it's fast and simple 2. Because it just tastes awesome. Whether it's tea time or a lunchbox sandwich, this is a winner! Use cookie cutters and have your kids help!  

Peeled cucumber slices
100% whole wheat bread
Soy yogurt*
Dried dill
Pepper to taste

1. Peel and thinly slice cucumbers.

2. Mix yogurt with seasonings, have the kids help!

3. Spread yogurt on bread, place slices on top add bread and serve.

Cheese and Bean Quesadilla

You want your kids to eat healthy food? This recipe is a winner because it's simple, healthy and so familiar. Subbing with whole wheat tortillas adds protein. This is one of those quick throw together comfort foods that packs in the protein and fiber.
(Makes about one large serving)

2 whole wheat tortillas
1/4 cup shredded vegan cheddar cheese
1/3 cup Cannellini beans, rinsed and drained
Salt to taste
Barbecue sauce for dipping (recipe follows)

For the barbecue sauce:

3 tablespoons ketchup
2 teaspoons vegan Worchester sauce
1/2 teaspoon prune baby food
1/2 teaspoon orange juice
Dash of cinnamon 

1. Mix all of the ingredients together. Keeps well in the refrigerator.

For the quesadilla: 

1. Place one of the tortillas on a work surface and cover with the beans. 

2. Lightly mash the beans and spread them to the edges of the tortilla. 

3. Sprinkle with salt (if desired) and cheese.  

4. Heat a large frying pan to medium heat. Spray with cooking spray and place the tortilla in the skillet (tortilla side down). Top with remaining tortilla. 

5. Cook on each side for 2-3 minutes (spraying the second side with cooking spray before you flip it).  

6. Slice into wedges and serve with barbecue sauce as a dip.