Friday, July 26, 2013

White Bean and Avocado Wrap


A fresh and simple throw together wrap that takes less than five minutes to assemble. What's not to love!? Perfect for school lunches, camp lunch boxes or a quick meal at home. Fast food doesn't have to be bad for you, plus this is quicker than a drive through! Add a couple slices of ham or chicken with a side of fruit and your kiddo will have the fuel they need for all that running, climbing and fort building!
 

 
1 whole wheat tortilla
2 tablespoons shredded carrot
2 tablespoons feta cheese crumbles
Cucumber slices (optional)
Monster Butter (recipe below)

For the Monster Butter:
4 ounces cannellini beans (white kidney beans)
1/2 avocado
1 teaspoons lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1 teaspoon olive oil

1. Drain and rinse the beans, put into a bowl.
2. Halve and scoop avocado, add to beans.
3. Smash the beans and avocado together with a potato masher or fork until smooth.
4. Stir in spices and lemon juice.

To assemble the wrap:

1. Spread the monster butter on the center of a tortilla.
2. Sprinkle with carrots, feta, and cucumber.
3. Fold and roll the tortilla so that you have a convenient wrap to go!

Thursday, July 18, 2013

Botanical Gardens- Creative Ways to Create Little Foodies

There are hundreds of Botanical Gardens across North America, and if you are lucky enough to live near one, you've most likely already experienced this dreamlike escape into nature. Aside from their exotic flowers, majestic trees and whimsical canopied pathways, many of these botanical gardens have herb and vegetable gardens. This makes for the perfect trip for your budding little foodies! Encourage your kids to talk about the vegetables, how they grow and what they smell like. Allow for lots of gentle touching and observing. If real food is what your kids know, it'll be what they love!


















These photos were taken in the veggie and herb garden at the Descanso Gardens in Southern California. http://www.descansogardens.org 

We'd love to hear about your botanical garden experience!

Wednesday, July 10, 2013

Farmers Market + Kid= Little Foodie

Want to encourage your kids to be adventurous eaters?  Farmers markets are the perfect family outing for just that!  With loads of free samples and gorgeous displays of colorful fruits and veggies, your kids will be tempted to touch, smell and taste.  Encourage them to use all their senses and find something new.

This little guy picked out some bok choy to try for the first time.

Little foodie tips for the farmers market:

-Go with a recipe in mind that you can make later with your child.

-Have your child help choose the produce, encourage them to smell and hold it.  Talk about the colors and the texture.

-Encourage kids to ask the vendors questions about their produce.   Find out where the produce is from, how it grows, what are recommended ways to prepare it, etc.

-Take advantage of free samples that are offered.   Set a good example by being willing to try something new.

-Make the recipe together as a family.  Kids love to help out in the kitchen, it gives them purpose and confidence. Plus they are more likely to eat what they've had a hand in making.
 

He LOVED IT!  Couldn't stop smelling and tasting while saying "Yummy!"

For Roasted Bok Choy Recipe, click here.
We'd love to hear about your family trips to the farmer's market!

Wednesday, July 3, 2013

Roasted Bok Choy

Bok choy is in season and boy are we glad! Making roasted bok choy is easy, quick (12 min) and the perfect recipe to make with kids.  Have them wash, dry and prep.  Kids are more likely to try new ingredients that they've had a hand in making.

Delicious side for summer.

Encourage your kids to use all their senses, the more familiar they are, the more eager they'll be to eat it.


Fresh bok choy (2-3 bunches, separated)
2 tablespoons of olive oil
1 tablespoon of lemon juice
Garlic powder
Salt and pepper to taste

1. Preheat oven to 450.
2. Wash and dry the bok choy.
3. Toss with olive oil, lemon juice, salt, pepper and garlic powder and add to baking dish.
4. Roast for 12 minutes, stirring twice.