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
2 teaspoons vegan Worchester sauce
1 teaspoon prune baby food (or homemade prune puree)
1 teaspoon orange juice
Dash of cinnamon
Salt and Pepper

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

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.

Prapple Butter (Pear and Apple)

Fall harvest brings so many delicious fruits...but they sure can pile up after a while!  The next time you have a big batch of overripe pears or apples (or both), try our pear/apple "Prapple" butter recipe below.  It is really easy and fun to make, plus the whole house will smell amazing while it cooks!  It keeps well in the fridge and makes for a great topping on whole wheat toast, oatmeal, or even frozen yogurt.  You can make this recipe with any combination of pears and apples you have on hand, but our favorite combination for this recipe is half McIntosh apples with half D'Anjou pears.

Prapple Butter (Pear and Apple Butter)

Ingredients:
8 medium sized pears and/or apples, sliced thick (cores/seeds removed)  
1 cup apple juice or apple cider
1/4 cup apple cider vinegar  
1 tablespoon cinnamon  
1 teaspoon allspice

Instructions:  
Combine all ingredients in the slow cooker and stir to blend well.  Set on low for 10 hours.  Blend in the blender or with an immersion blender until smooth.  Let cool at room temperature and then keep refrigerated.

 

Creamy Lemon Dressing

It usually isn't too hard to get kids to eat creamy salad dressings.  We even know some strict 'meat and potatoes' adults who happily nosh on celery sticks dipped in blue cheese dressing or raw broccoli florets dipped in ranch. Unfortunately bottled dressings are often loaded with salt, sugar and other not so good for you ingredients which is why we came up with our own easy recipe. This creamy lemon dressing is super simple and adds protein, calcium and other important nutrients to the mix and tastes great!

Juice of one lemon
3 tablespoons of olive oil
3 tablespoons of plain almond yogurt
1 1/2 teaspoons of maple syrup
Dash of oregano
Dash of garlic powder
Salt and pepper to taste

Add all of the ingredients into a jar or tight sealing container.  Seal and shake vigorously to combine.  Toss with your favorite salad mix or use as a dipping sauce or marinade.

Homemade Ketchup

In the store, this delicious sauce is LOADED with crap unhealthy ingredients. It's one of the most sugar ladened things we can give our kids and yet they're eating it by the bucketful. So why not make your own that keeps the flavor but cuts the junk? Or better yet, have THEM make their own.  This is the perfect 'kids in the kitchen' recipe - totally safe and whose child doesn't like to mix things like a mad scientist? Tomato paste is really good for us. It's got tons of antioxidants. So make this and eat it like crazy!

1 tablespoon tomato paste
2 tablespoons vinegar
1 teaspoon olive oil
1/2 teaspoon agave or maple syrup
Dash Salt and Pepper
Dash of onion powder 

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