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.

Cauliflower and Potato Mash

(Makes about 4 large servings)
25 mins

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, 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.

Rated 0/5 based on 0 customer reviews

Spooky Squash Soup

We love a hearty fall soup, don't you? Butternut squash is one of those versatile veggies that bring so much richness to a dish. This soup is perfect for kids, it's packed full of flavor with a thick and creamy consistency. Make your own topping design with toothpicks or squeeze bottles. We spooned coconut cream on top of the soup and used a toothpick to fill in the jack-o-lantern with orange eyes, nose and mouth. Pretty spooky, right? Wonder what kind of cool designs your kids come up with-let us know!

Tips on getting your kids to actually EAT this:
Try putting this delicious, thick soup in a cute tea cup or other special cup. Maybe even an espresso cup and then fill it up repeatedly. Make a game of the refills, "Please Sir, may I have some more?" "MOOOORE????????" You get the idea.

(Serves two kids)

12 ounces butternut squash (bought peeled and diced)
1 cup vegetable stock
1 clove garlic, minced
1 tablespoon olive oil
Salt & pepper to taste

1. Heat the olive oil in a small pot on medium heat.

2. Add the garlic and brown for 1-2 minutes.

3. Once the garlic is slightly starting to brown add the butternut squash.

4. Stir and gently cook for three to four minutes.

5. Add the stock.

6. Season and cover. Turn the heat down and let simmer until the squash is fork tender (about 15 minutes).

7. Puree in a blender or in the pot with a stick blender until completely smooth.

Simple Roasted Spaghetti Squash

Spaghetti Squash is a super unique winter squash that is really easy to prepare. After cooking, the flesh of the squash separates into spaghetti-like strands that are fun to prepare and extremely versatile in recipes. This recipe has simple flavors that will work well for kids who might be hesitant to try any kind of squash, even if it looks like pasta. The initial roasting of the squash can be done in advance; just pack the cooked squash in the refrigerator after it cools.

2 tablespoons olive oil
2-3 cups of spaghetti squash (about half a squash)
2 tablespoons Parmesan cheese, grated
2 tablespoons fresh herbs (we used parsley and chives)
Salt and pepper to taste

Using a fork, poke several holes in the squash and place on a baking sheet in a 375 degree oven for about one hour or until you can pierce the squash with little resistance. Remove from the oven and let cool. Cut in half lengthwise then scoop out and discard the seeds. Gently pull the squash flesh away from the skin with a fork.

In a large pan, heat the olive oil on medium heat and add the squash. Gently soften the squash for a few minutes then turn off the heat, season, and toss with the herbs and cheese.

How to Cut a Butternut Squash and Our Healthy Squash Recipes

To say that we live for butternut squash season would be an understatement. We are full of butternut squash recipes. From Roasted Veggies, to Spooky Soup, we are obsessed!

One of the most common questions we get whenever we mention butternut squash is, "how the heck do I cut this thing without losing a finger?" Breaking down a butternut squash can seem daunting, here's our favorite way to carve and cube one of these (while keeping all your appendages). If you're feeling thrifty, many stores now offer pre-cut butternut squash in the refrigerated produce section- but it will cost you extra per pound. So this is our preferred method for cutting a butternut squash while saving some dough.

How to cut a butternut squash, step by step:

When shopping, select squash more uniform in shape-this makes cutting easier. Rinse squash thoroughly.

Trim off both ends of the squash.

Cut in half.

Stand each section on its end and carve the edges away (you can do this with a vegetable peeler, too).

Cut each section in half lengthwise.

Scoop the seeds out of the round halves.

Stand each section back on its end and cut in half again (parallel to the previous cut).

Stack the sections, cut side down onto the board and slice.

Rotate the slices 90 degrees and cut into cubes.

Once you get the hang of it, cutting a butternut squash can be completely painless.

How to cut a butternut squash, via montage:

How to cut a butternut squash, via collage:

Creamy Cheesy Broccoli Cheddar Soup

It can be so tempting to depend on canned soups for quick meals but making soup from scratch is a lot easier and faster than it seems.  Our recipe for broccoli cheddar soup below is ready in half an hour.  To save even more time, all of the vegetables can be grated in a processor instead of diced by hand.  Single servings can be kept in the freezer and reheated later for super fast meals.

Creamy Cheesy Broccoli Cheddar Soup

Ingredients:
2 tablespoons olive oil

1/2 small onion, diced

2 stalks celery, diced

1 medium sized carrot, diced

1 large bunch of broccoli with stems, diced

3 tablespoons whole wheat flour

1 clove garlic, minced

1/2 teaspoon oregano (optional)

3 cups vegetable broth

1 cup soy milk

1/2 cup shredded vegan cheddar cheese

1 teaspoon vegan Worcestershire sauce (optional)

Salt and pepper to taste

Instructions:

Sweat the onion, celery, carrot, and broccoli in the oil for about 5 minutes (add some of the salt here, too).  Add the flour and let it cook for just a minute, then add the garlic and oregano.  Add the broth and stir really well.  Cover and let it simmer for about 20 minutes or until all the vegetables are tender.  Turn off the heat, puree the soup then add in the milk and cheese.  Stir until it is all melted (turn back on low heat in order to melt the cheese if you need to) then add the Worcestershire sauce and salt and pepper to taste.

Sautéed Red Cabbage

Stuck in a rut with the usual sides? This sautéed cabbage recipe is warm and comforting, just in time for fall.  It's a simple dish that makes for great leftovers, too. If you're worried that your child won't try it, have them help you cook it!  Kids are always more willing to try dishes they've had a hand in making.

1 large onion, diced
1 large red cabbage, diced
3 tablespoons coconut oil
1/3 cup apple cider vinegar
2 tablespoons maple syrup
2 tablespoons brown or Dijon mustard
Salt to taste


1. In a large pot, heat coconut oil then sauté onions over medium heat until translucent, add a dash of salt.

2. Add diced cabbage and apple cider vinegar, stir and cover over medium heat. Stirring every few minutes.

3. Once cabbage has begun to soften, add syrup and mustard, stir well until everything is thoroughly mixed. Season with a bit more salt to taste.

4. Lower to medium low heat and cover, stirring on occasion. Ready in 45 minutes from start to finish. Cook a few minutes longer if you would like your cabbage a little softer.

Roasted Sweet Potatoes!

We love roasting fall veggies! It brings out the sweetness kids crave while adding nutrients and filling those little bellies. This delicious side takes 35 minutes to make and will quickly become a staple in your home the way it is in our homes. By the way, it reheats well after a few days, so make plenty!

Serves 4

6 small sweet potatoes (peeled and cubed)
2 tablespoons coconut oil
Salt & cinnamon to taste

Preheat oven to 350.  Toss ingredients together in a large bowl.  Lay in an even layer on a baking sheet and roast for 35 minutes.  Flip them once halfway through the cooking process.

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.

Roasted Veggies, Sweet and Delicious

Before Roasting

One of our favorite things to make is a large root vegetable roast; it's rustic, comforting and super healthy.  This is a fantastic recipe for kids because roasting brings out the natural sweetness in veggies that children are drawn to.  It's also a great recipe to make together since there is so much prep away from the oven and lots of opportunity for getting those little hands delightfully dirty. Oh and be prepared for your house to smell AMAZING!

Serves 6

Preheat oven at 375
3 large sweet potatoes, peeled and cubed
8 multicolored potatoes, cubed
1 large onion, peeled and cut into 6ths
1 head of garlic, separated into cloves but with skin left on
1 lemon- just the juice
1 lemon- sliced and arranged with veggies
1/4 cup olive oil
2 stems of fresh rosemary
3 tablespoons dried oregano
Salt and fresh pepper to taste

1. Add all prepped veggies into a large baking dish.

2. Add lemon juice, lemons, olive oil, oregano, rosemary, salt, pepper, mixing well with your hands. Get those kids involved!

3. Allow veggies to roast slowly for 1 1/2 hours, stirring and flipping veggies twice during it's cooking time.

This recipe would be perfect with all sorts of veggies your kids might love.  Mix it up a little and let us know what they think!

After Roasting