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.

Pumpkin Spice Overnight Oats

We love love love overnight oats! Mix ingredients, refrigerate and breakfast is waiting for you the next morning.  Make a big batch and you have breakfast for the WHOLE week.  Since we can't get enough pumpkin this time of year, we had to make a seasonal version.  Its deliciousness is not to be denied! Plus it's super healthy and the kids can help you make it, what's better than that?

Serves 2 young kids

1 cup coconut yogurt

3/4 cup of almond milk

3/4 cup of oats

1/2 cup unsweetened pumpkin puree

1 teaspoon pumpkin spice

Drizzle all natural maple syrup or agave taste

Add raisins, fruit or chopped nuts for extra texture and deliciousness

Mix all ingredients together, cover and refrigerate overnight. Eat cold. 



Fall at the Farm- Creating Lil Foodies

Even if you have to travel a great distance to get to your nearest farm – we promise that a trip this fall will not disappoint.  Whether your little ones are into picking apples, getting lost in a corn maze, or guessing the pumpkin’s weight - your family will have a blast!  Let your kids explore, get a little dirty and pick out a vegetable or two to bring home and taste. We're always looking for opportunities to remind kids that food doesn't come from a store or factory. And let's face it, nothing beats farm life in the fall!

These are some pics from this weekend that are from our local farm which hosted a fantastic harvest festival and really got us in the 'October' spirit. All the produce looked amazing and we can't wait to start celebrating the fall season with our new pumpkins!

Vegetarian Lasagna

Here at Food Fit For Kids we don't believe in hiding vegetables. That being said, if you are going to throw a ton of vegetables at a child, there is no better vehicle than the lasagna. It's something about the sheets of pasta, sauce and cheese that make everything taste like they were born to be together.

If your child has a hard time with veggies, chop them into smaller pieces and reduce the amount in the recipe. If they end up liking the recipe, the next time you make it add more veggies, slowly increasing the amount of veggies. By giving your child smaller, less threatening portions you take a bit of the pressure off. As frustrating as mealtimes can be, it's about the end game. Getting your child to really want to eat vegetables for life. Think big picture.

(Serves approximately four people)

1/2 a butternut squash peeled and cubed (can buy them cut and peeled, get 12 oz bag)
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 jar organic pasta sauce
2 small zucchini squash (about 12 oz) grated                      
1 (6 ounce) can tomato paste                                                    
3 carrots (about 6 ounces), grated          
6 lasagna sheets, 'no bake' noodles                                        
1 cup vegan mozzarella cheese

1. Preheat oven to 400 F.

2. In a bowl, coat cubed squash a tablespoon of olive oil and dashes of salt and pepper. Spread squash evenly on cookie sheet and roast in the oven for 20 minutes.*

3. In a bowl combine the pasta sauce, zucchini, carrots, and tomato paste until smooth.

4. Remove the squash from the oven. Chane the oven temp to 350 F.

5. In the bottom of an 8x8 inch casserole dish, first layer the dish with a fourth of the sauce mixture, then a layer of noodles.

6. For the second layer, ladle another fourth of the sauce on top, then half of the squash, then a third of the cheese.

7. For the third layer, repeat the same steps as the second layer.

8. For the final layer, spoon the remaining sauce and top with the remaining cheese.

9. Cover with foil (tent the foil to prevent sticking to cheese or use parchment paper between lasagna and foil) and bake in the over for 30-40 minutes. Check lasagna after 30 min as ovens can different in temp.

10. Remove the foil and allow to bake for another 10 minutes or until brown on top.

11. Remove and let cool at least 10 minutes before serving.

*Chef's note: If pressed for time, the squash can be covered and cooked in the microwave with just a little bit of water and the salt and pepper (no oil needed) for about 6 minutes or until fork tender.

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.