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.

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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.

Healthy 'Baked' Beans

Do your kiddos love baked beans? Canned baked beans are notoriously unhealthy, with loads of sugar and fat, no wonder they taste amazing. This recipe is packed full of flavor, simple to make, and above all, healthy. Beans are packed full of fiber and protein. This is a dish that you will want to make again and again. (Or just make a big 'ol batch and freeze and reheat). Comforting and delicious!

(Serves 2 kids)

1 can of Cannellini beans rinsed and drained
1/2 cup orange juice
1/4 cup onion, minced
2 tablespoons brown sugar
2 tablespoons tomato paste

1. In a small saucepan heat the onion until it begins to sweat.

2. Add the orange juice, tomato paste and brown sugar, stir until smooth. 

3. Once the mixture is smooth, add the beans. Heat until cooked through and serve.

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.

Jicama, Fruit Salad, and Trying New Foods



We recently embarked on a mission to find the mysterious and unique root vegetable known as jicama. Our adventure led to many insights including, how to get a kid excited about trying a new vegetable, the wonders of all that is jicama, and a killer fruit salad that you will be making all summer- we promise! First let's start with getting your kids enthusiastic about trying new foods. For some of us this feels daunting! There are many ways to encourage your kids to be more adventurous but today we'll just mention one. Books! We've talked about it before, books are such an fun way to get kids excited. In fact this jicama adventure we recently went on was inspired purely by this book.

In My Foodie ABC, Little Gourmet's Guide by Puck illustrations by Violet Lemay, there is a fun new food or foodie term for each letter along with a description and adorable pictures. 'J' is for jicama, by the way. Our little kitchen helper (2 1/2 years old) was waiting to find a jicama for weeks and weeks. When we found some at our local farm, he was so excited!

Jicama in its natural state.

Curiosity sets in for this tiny tot.

Best way to 'peel' is with a knife as the skin is too tough for a peeler.

Salad ready to go! 'Jenga' anyone?

Jicama is a unique root vegetable that's eaten raw, so we created a delicious salad around it. But let's face it, jicama is hard to find. So we recommend making this salad without the jicama if you can't find it. Trust us, it'll be something you keep making again and again. Simple real ingredients to keep your family healthy.

Jicama, skin cut off, julienned (optional)
Granny smith apples, julienned
Watermelon, julienned
Manchego cheese (or sharp white cheddar or feta), julienned
2 tablespoons lemon or lime juice (to taste)

Cut and prepare equal parts of all ingredients in the same shape, mix with lemon or lime juice and enjoy! 

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.

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

Black Bean Soup

Black beans are so darn tasty. If you want to keep your kids healthy, add this protein rich super food to their diet. As you know, we are suckers for a simple, delicious, healthy meal.  Puree or keep beans whole at it's naturally chunky texture, depending on what your kids prefer.  Playing with textures is an important step to introducing a new foods. Some children love a smooth, creamy consistency and some prefer a bit of texture. How do your kids like it? We like ours with a dollop of coconut cream, oh yeah.

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

(Makes about 2 servings)

1 can of black beans
1/2 cup fresh salsa (could use jarred)
1 tsp cumin
1 tsp garlic powder
1/4 cup vegetable broth

1. In a small pot, combine beans, salsa, cumin, garlic powder and broth letting it simmer for 10 minutes.

2. Use a blender to puree until smooth. This recipe can be made without pureeing, if you desire a chunky soup. Enjoy!

Quinoa Two Ways

Quinoa is a great replacement for rice and is a fantastic source for protein and fiber, making this a perfect side for kids who don't get enough.  Best of all, it is ready in about 15 minutes!

Here is a basic quinoa side dish recipe that goes with just about anything.  We quickly sautéed tofu (cut into snowflakes with a cookie cutter) and added it to our basic quinoa recipe.  Kale chips are on the side for a little crunch.

In the recipe pictured above we added trail mix (just dried fruit and nuts) with fresh chopped kale to the base recipe written below.

Basic Quinoa Recipe
(serves 3 kids)

1 cup red quinoa, rinsed and drained
2 cups broth
1 tbsp olive oil
2 tbsp lemon juice 
1/4 tsp garlic powder
salt and pepper to taste

1.  In a small saucepan, cook the quinoa in the broth and bring to a boil. Cover and cook on low-medium heat for 15 minutes or until tender.

2.  After liquid has been absorbed and 15 minutes are up, fluff with a fork.

3.  Add the olive oil, lemon juice, garlic powder and salt and pepper to taste.

Homemade Pretzels

At a loss for a fun activity with your kids in the kitchen? This is a fantastic snack and a great rainy day activity. You can buy the dough pre made or make it yourself. The fun part is coming up with the pretzel shapes. Bet your kids can come up with some other fun shapes!

(Makes 8 small, 4 medium, or 2 large pretzels)

1 pound (approximately) ready-made whole wheat dough
Water for boiling
2 tablespoons canola oil
2 teaspoons kosher salt (optional)

1. Preheat the oven to 350°F.

2. Bring a pot of water to a boil.

3. Meanwhile, separate the dough into even size balls (depending on the size pretzel you want).

4. Roll each ball of dough out into a long even tube.

5. Cross one end of the tube over the other (making the tube into a circle with its ends making an x shape).

6. Twist the ends again, making the x shape into a twist.

7. Flip the twisted ends into the center of the circle and press the ends onto the circle’s sides.

8. Boil the pretzels for 30 seconds then transfer them with a slotted spoon onto a non-stick baking sheet.

9. Brush with oil and sprinkle with salt (if desired). Bake in the middle rack of the oven for 10 minutes (depending on the size of the pretzels), or until golden brown.

Black Beans and Rice

This meal is a must in any house. The black bean is one of nature's super foods and is perfect for filling those little bellies with protein and fiber. It is fast, easy, healthy and has a ton of versatility. Make with brown rice and you've got a great side to any meal. Throw it in a whole wheat tortilla to make a burrito. 

Now a word on textures... The texture of a bean can often be difficult for a child. We suspect it's the skin of the bean that can throw little ones off. If your child doesn't seem to like the texture, check out our pureed soup and our bean dip for a smoother consistency. Enjoy!

(Makes about 4 servings)

2 cans of black beans
2 large cloves of garlic
1/2 chopped onion
1/2 chopped green bell pepper
1 bay leaf
1 tsp cumin
2 tsp oregano
4 tbsp of balsamic vinegar
Salt and pepper to taste

1. Add minced garlic, chopped onion and chopped green pepper to medium sized pot on medium heat.

2. When garlic, onions and peppers have cooked down, add remaining ingredients and let simmer for 10 minutes. 

3. Before plating stir in the 4 tablespoons of balsamic vinegar.

4. Remove bay leaf and serve with brown or white rice. Enjoy!