Well Kiddos

Improving Kids Menus “One Restaurant and One Family at a Time.”



Recipes table of contents:
Carrot Chips
Salmon Salad
Mango Lassi
Berry Lemonade
Tea Cooler
Strawberry Cone
Strawberry Sticks
No Bake Strawberry Shortcake
Strawberry Milk
BBQ Mushroom Packages
Sandwiches with Basil Pesto
Alton’s Brown Grilled Pizza
Potato Salad
Cheese Dip
Cucumber Mint Ice Water
Coconut Pineapple Cooler
Patriotic Star Dessert
Slow Roasted Tomato Sauce
Chard-Yogurt Sauce
Creamy Cheese Sauce
Colorful Bell Pepper Salad
Navajo Taco Salad
Turkey chili with white beans
Vegetarian Chili
Kasha (Toasted Buckwheat), Sage and Raisin Stuffing
Arugula & Olive Pasta
Whole Wheat Pumpkin Bread
Baked Apple with Streusel
Blueberry Banana Whole Grain Muffins
Homemade Hummus
Curried Cream of Cauliflower Soup

Carrot Chips (Serves 4)

4 Carrots
Salt to taste

      1. Preheat oven to 250 degrees.


      2. Using a mandoline or a knife, thinly slice the carrots into rounds.


      3. Place the carrot chips on a silpat or parchment-lined cookie sheet, sprinkle lightly with salt and bake for 45 minutes.


    4. Serve

Salmon Salad (Serves 4)

1 can Wild Alaskan Salmon

2 Tbsp Mayonnaise (go organic to avoid GMO’s in the soybean oil and canola oil most commonly used in Mayonnaise)

1 small pickle, chopped

½ small onion, chopped

salt and pepper to taste

  1. Drain salmon and divide with fork
  2. Mix mayonnaise, pickle, onion and spices in a little bowl
  3. Add salmon and stir up until completely covered
  4. Serve on whole wheat bread, for a bit of additional crunch add some lettuce or sliced tomatoes

Mango Lassi

1/2 cups mango chunks, fresh or frozen will both work
1/2 cup fat free milk
1/2 cup non fat plain yogurt
1/2 tsp cardamom powder, according to taste

  1. Blend all the ingredients until smooth, adjust amounts of single ingredients to taste

Berry Lemonade sweetened with honey

1/2 cup freshly squeezed lemon juice
1/4 cup honey
2 tea bags choose herbal or roobois for children (caffeine free)
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen raspberries
3 cups water

  1. Use a small sauce pan to heat the lemon juice and honey over low heat ( honey has to be dissolved). Steep tea bags for 5 minutes in the honey and lemon mixture and then take them out. Remove mixture from heat.
  2. Use a blender to puree the lemon-honey-tea mixture with the frozen berries and water. Chill until cold.
  3. Pour over crushed ice and garnish with some fresh mint sprigs.

Tea Cooler

750ml boiling water

3 tea bags Roobois

2 tbsp honey

1 lemon

4 strawberries

10-15 mint leaves

5-10 ice cubes

  1. Bring water to boil and let sit for 10 minutes
  2. Add tea bag and honey in a large tea pot and fill water in
  3. Steep for 10 minutes, take tea bags out and chill for a couple of hours
  4. Slice strawberries and lemons (we use organic, so we only need to wash the thoroughly and can leave the peel on), pluck mint leaves
  5. Put fruit and mint into a decorative carafe, add tea-honey mixture and ice cubes
  6. Serve and enjoy!



Strawberry Cone

Level: Super easy

Ages: 2 and up

  1. Let’s Do Organic cones
  2. Bite sized Strawberries
  3. Straus or other organic cream whipped

Add strawberries to cones, top with whipped cream.



Strawberry Sticks

Level: Super easy

Ages: 2 and up

  1. Kabob sticks (careful sharp end)
  2. Strawberries
  3. Melted chocolate (optional)

Have children stick strawberries on Kabob stick and drizzle melted chocolate over them.



No bake Strawberry Shortcake

Level: Super easy

Ages: 2 and up

  1. Amy’s Kitchen organic orange or chocolate cake (freezer section)
  2. Strawberries
  3. Whipping cream or organic ice cream (optional)

Cut cake into slices. Place a slice on a small plate and top with Strawberries.

Top with whipped cream or serve with organic ice cream.


Strawberry Milk

Level: Super easy

Ages: 2 and up

  1. Organic milk
  2. Strawberries
  3. Honey or Stevia

Place strawberries, milk and honey/or stevia into a blender. Blend to smooth consistency and enjoy.


BBQ mushroom packages

1lb mixed mushrooms (pick your favorites. We use Shiitake, Oyster, Crimini or regular white mushrooms)

3Tbsp extra virgin olive oil

3 cloves of garlic, minced

2tsp mixed fresh herbs (favorites in my family are parsley, chives, oregano and thyme)

Aluminum foil

  1. Mix extra virgin olive oil with garlic and herbs a medium bowl (if you want to add salt and pepper, now is the time :)).
  2. Wash and slice mushrooms.
  3. Prepare about 8-10 aluminum foil squares.
  4. Toss mushrooms in oil-herb mixture until well covered.
  5. Spoon mixture in prepared aluminum foil squares,  be sure you do one at a time and immediately fold up the corners to the top and twist it shut.
  6. Put on the grill for about 10 minutes or to taste.


Sandwiches with Basil Pesto (recipe by Natural Foods Chef Jennifer Brewer)

Jennifer Brewer

Serves 4
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Equipment Needed:  grill, food processor

Grilled Portobellas:
4 portobella mushrooms
2 Tablespoons olive oil
4 cloves garlic, minced
3 Tablespoons balsamic vinegar
salt and vinegar
Clean mushrooms and remove stems.  Place caps in a dish with the gills up. In a small bowl, combine the oil, onion, garlic and vinegar and pour evenly over the mushroom caps and let stand for 1 hour.  When finished marinating, sprinkle each cap with salt and pepper and grill until the mushrooms are heated through and tender, about 5 minutes per side.  Alternatively, you could bake these at 350 F for 5-7 minutes per side.
Easy Basil Pesto:
2 cups loosely packed fresh basil leaves
2 teaspoons fresh lemon juice
2 cloves garlic, finely chopped
2 Tablespoons olive oil
Combine all ingredients in a food processor and pulse until well blended.
Sandwich Fixings:
4 sprouted grain hamburger buns
2-3 vine ripe slicing tomatoes
1 cup arugula or baby spinach leaves
Assemble sandwiches by placing mushroom cap on a bun, topped with tomato and arugula, with some basil pesto spread on the bun.  Or, enjoy bun-less with a dollop of pesto on top.


Alton Brown’s Grilled Pizza


Dough – Enough for 3 (16-inch) round pizzas:

  • 16 ounces all-purpose flour, plus extra for peel and rolling
  • 1 envelope instant or rapid rise yeast
  • 1 tablespoon kosher salt
  • 10 ounces warm water, approximately 105 degrees F
  • 2 tablespoons olive oil, plus 2 teaspoons for bowl
  • 1 tablespoon malted barley syrup

Margherita topping – Enough to top 1 (16-inch) round pizza:

  • 1 large tomato, cut into 1/3-inch thick slices
  • 5 to 7 teaspoons olive oil, divided
  • 2 cloves garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon red pepper flakes
  • 1/2-ounce grated Parmesan
  • 1 1/2 ounces part skim mozzarella, shredded
  • 4 to 6 large basil leaves, shredded

Date and prosciutto topping – Enough to top 1 (16-inch) round pizza:

  • 3 1/2 ounces fresh mozzarella, cut into 1/4-inch thick slices
  • 3 to 6 teaspoons olive oil, divided
  • 1/2-ounce grated Parmesan
  • 1-ounce prosciutto ham, approximately 3 slices, coarsely chopped
  • 4 whole dates, pitted and finely chopped
  • 1 teaspoon fresh thyme leaves

Pizza cracker:

  • 2 to 4 teaspoons olive oil
  • Kosher salt
  • Freshly ground black pepper

Special equipment:

  • Vise-Grips



Combine the flour and yeast in the work bowl of a stand mixer. Add the salt, water, 2 tablespoons of olive oil, and malted barley syrup. Start the mixer on low, using the hook attachment, and mix until the dough just comes together, approximately 1 1/2 minutes. Increase the mixer speed to medium and knead for 15 minutes.

Tear off a small piece of dough and flatten into a disk. Gently stretch the dough until thin. Hold it up to the light and look to see if the bakers windowpane, or a see-through, taut membrane has formed. The dough will be quite sticky, but manageable. Fold the dough onto itself and form it into a smooth ball. Oil the bowl of the stand mixer or other large canister with 2 teaspoons of olive oil. Put the dough in the bowl and roll it around to coat with the oil. Cover with a tea towel or plastic wrap and leave at room temperature to double in size, approximately 1 hour.

Split the dough into 3 equal parts using a knife or dough scraper. Flatten each piece into a disk on the countertop. Form each piece into a ball. Roll each ball on the counter until they tighten into rounds. Cover the balls with a tea towel and rest for 45 minutes.

To shape and cook the margherita pizza:

Heat a gas grill to high and make sure the grill grates are clean and free of debris.

Toss the tomato with 1 tablespoon of olive oil, the garlic, salt and red pepper flakes in a medium mixing bowl and set aside.

Lightly flour the countertop and flatten 1 of the dough balls. Use a rolling pin to roll the dough into a 16-inch round, rotating and stretching the dough as you go. Transfer the dough to a lightly floured pizza peel and stretch to re-shape if necessary.

Oil the grill grates and decrease the heat to medium. Brush the dough with 1 to 2 teaspoons of olive oil and flip onto 1 end of the hot grill, leaving room for the tomatoes on the grate. Put the prepared tomatoes on the grill, close the lid and cook until the bottom of the crust is golden brown and the tomatoes are softened, about 1 to 2 minutes. Brush the raw side of the dough with 1 to 2 teaspoons of olive oil, then immediately flip using the peel. Top with the grilled tomatoes, smashing and spreading the tomatoes to create a sauce. Sprinkle with the Parmesan, mozzarella and basil. Close the lid and cook until the bottom of crust is golden brown and the cheese has melted, another 1 to 2 minutes. Using the peel, remove the pizza to a cooling rack and let rest for 3 minutes before slicing.

To shape and cook the date and Prosciutto pizza:

Heat a gas grill to high and make sure the grill grates are clean and free of debris.

Layer 2 paper towels on a plate and lay the mozzarella slices in a single layer. Top with 2 more paper towels, a second plate, and a 2 pound weight. Set aside at room temperature for 20 minutes.

Meanwhile, lightly flour the countertop and flatten 1 of the dough balls. Use a rolling pin to roll the dough into a 16-inch round, rotating and stretching the dough as you go. Transfer the dough to a lightly floured pizza peel and stretch to re-shape if necessary.

Oil the grill grates and decrease the heat to medium. Brush the dough with 1 to 2 teaspoons of olive oil and flip onto the hot grill. Close the lid and cook until the bottom of crust is golden brown, for 1 to 2 minutes. Brush the raw side of the dough with 1 to 2 teaspoons of olive oil, then immediately flip using the peel, brush with remaining 1 to 2 teaspoons of olive oil, and top with the Parmesan, prepared mozzarella, prosciutto, dates and thyme. Close the lid and cook until the bottom of crust is golden brown and the cheese has melted, about 1 to 2 minutes. Using the peel, remove the pizza to a cooling rack and rest for 3 minutes before slicing.

To shape and cook cracker pizza:

Lightly flour the countertop and flatten 1 of the dough balls. Use a rolling pin to roll the dough into an 11 by 17-inch rectangle to fit a standard, stainless steel cooling rack. Lay the dough sheet onto the rack and gently stretch around the edges, pinching to hold in place. Brush the dough with 1 to 2 teaspoons of olive oil. Season with salt and pepper, to taste. Attach the Vise-Grips to 1 end of the cooling rack to use as a handle. Turn a gas burner on high. Hold the rack about 2 inches above the flame, and move back and forth constantly until the bottom is golden brown, about 3 to 4 minutes. Carefully turn the dough over, brush with 1 to 2 teaspoons olive oil and season with additional salt and pepper, if desired. Cook, as before, until golden brown, an additional 2 to 3 minutes.


Potato Salad 

Potato Salad

Potato Salad













Serves 2


  • 4 medium potatoes cooked and chopped
  • ⅔ cups of mayonnaise
  • 1 tsp chopped dried dill
  • ½ tsp garlic powder
  • ½ tsp salt
  • spoonful mustard


Take the drained potatoes and place in a medium bowl.

Mix mayonnaise with the dill, garlic and salt.

Add spoonful of mustard and mix well.

Mix the mayonnaise mixture with the potatoes place optional garnish with pepper, lettuce, tomatoes, etc.


Cheese Dip 

Cheese Dip

Cheese Dip with flag for 4th of July











Serves 4


  • 3 Tbsp. Butter
  • 3 Tbsp. Flour
  • 2 Cups milk
  • 1 Cup of your favorite cheese or cheese mixture shredded


Melt butter in a sauce pan over a medium heat (Not too hot to burn the butter).

Once melted mix flour and whisk together.

Add milk and mix well starting with the whisk, then move to a spoon, increase heat to max.

Stir constantly for about 5 – 10 min. until you notice the sauce thickening.

Continue stirring for about 5 more min, this is the desired thickness.

Add shredded cheese about a Tbsp at a time and let melt/mix with the sauce.

Remove from heat and let sit for about 5 min. Then garnish the top with some favorite veggies or other fresh ingredients (We created a flag on the 4th of July with tomato strips for stripes and crumbled blue cheese for the stars).


Cucumber Mint Ice Water 

Cucumber Mint Water

Cucumber Mint Ice Water











Based on 4 qts of water

  • 1 small cucumber sliced about 1/4 inch
  • 10 fresh mint leaves
  • 2 quarts of ice (crushed or cubed)


Place cucumber slices and mint leaves in a drink dispenser first.

Top the above with ice to weigh them down.

add water last to suspend the cucumber and mint.


Coconut Pineapple Cooler

Pineapple Cooler

Coconut Pineapple Cooler with fresh Ginger










Serves: 4


  • 20 oz of coconut water
  • 1 1/2 cups pure pineapple juice
  • 1/8 tsp grated fresh ginger
  • ice


Blend all ingredients and mix.

Add ice.

For parties make fruit skewers with fresh cubed fruit to decorate.


Patriotic Star Dessert 

Patriotic Star Dessert

Patriotic Star Dessert for 4th of July













Serves 1


  • 1 cup plain yogurt
  • 10 blueberries
  • 5 medium strawberries (We recommend organic)
  • 1/4 tsp honey


Place alternating blueberries and strawberries in the bottom of a desert bowl/glass.

Top with yogurt until it is covered.

Repeat steps one and two.

Top with strawberry wedges to make star and encircle with blueberries.

For added sweetness add 1/4 tsp honey on top.


Slow Roasted Tomato Sauce

recipe and pictures by Patricia Beck

Serves 4-6


  • 3 lbs tomatoes
  • 2 carrots
  • 1 medium size zucchini
  • 1 stalk of celery
  • 5 cloves of garlic
  • 2 Tbs balsamic vinegar
  • 2 Tbs olive oil
  • sea salt or kosher salt
  • pepper
  • Italian seasoning

Dice the tomatoes. Fill a baking pan with the cut tomatoes about a layer and a half.
Slice the carrots, celery and the zucchini.
Peel the garlic. You can put it in whole or crush it. Drizzle with vinegar, oil, salt, pepper and italian seasoning.

Prepped and seasoned veggies

Mix well and put it in the oven for about 40 minutes at 400 F.

Wonderful aroma coming out of the oven

Very carefully, put the sauce in a blender or food processor and process on low speed with the lid on.

Bon Appetite!


Chard-Yogurt Sauce

Serves 4



  • 1 bunch chard, cleaned, leaves cut in stripes
  • 1 cup plain yogurt
  • 1 small onion
  • 1 clove garlic
  • salt and pepper to taste
  • 1 Tbsp Olive Oil





Sautee onions and garlic in olive oil until tender about 5 minutes.

Add chard and sautee for another 3 minutes.

Sprinkle with some salt and grind in some pepper.

Take off heat and transfer into food processor.

Add yogurt and blend until desired texture (we like it chunky and add some shiitake mushrooms to the sauteeing chard).

Serve over pasta and enjoy immediately.


Delicious over pasta, quinoa or rice alike










Creamy Cheese Sauce

Serves 4


  • 2 cups skim milk
  • 2 Tbsp butter
  • 3 Tbsp whole wheat flour
  • 1 cup grated low fat cheese
  • salt to taste


Melt butter slowly, do not burn.

Mix in flour and whisk together until a pasty mass.

Add milk, turn heat to medium high, whisk until well incorporated. Switch to using a spoon, stir constantly until it starts to thicken. Stir for an additional 5 minutes and then start adding cheese a little bit at a time.

After all the cheese is mixed in, enjoy immediately.


Colorful Bell Pepper Salad

pictures and recipe by Patricia Beck

Serves 4-6



  • 1/2 red bell pepper
  • 1/2 orange bell pepper
  • 1/2 yellow bell pepper
  • 1 cup frozen corn, thawed
  • 1/2 cup frozen peas, thawed
  • 1 cucumber
  • 1/2 onion
  • fresh herbs (parsley, chive, basil) or dried herbs
  • 1 Tbs oil
  • 1 Tbs vinegar
  • 2 Tbs milk
  • ground pepper

Wash bell peppers and cucumber. Remove the seeds and the white inner ribs. Cut the peppers in small squares. The smaller the better. Peel the cucumber (optional), slice in half the long way and remove the seeds. Cut in small squares.
Chop onion finely.

Colorful and refreshing salad for a hot summer day!

In a large bowl combine everything and serve.


There is no need for salt! The salad has a fine sweet taste which is complemented wonderful by the herbs.

Tip: Add apples, pears, oranges or strawberries to the salad for a sweet punch, extra fiber and vitamins!



Navajo Taco Salad

pictures and recipe by Patricia Beck

Serves 6


  • 8 cups lettuce (red leaf, green leaf or romaine)
  • 1 tbs oil

    Hearty Dinner Salad – Navajo Taco

  • 1 lbs ground beef
  • 1 bell pepper (I used orange for more color)
  • 1 onion
  • 6 garlic gloves
  • 2 tomatoes
  • 1 can beans (we like pinto beans or kidney beans)
  • 1 tablespoon chili powder
  • fresh cilantro
  • 1/4 teaspoon sea salt or kosher salt
  • fresh ground pepper


  • low fat sour cream
  • shredded cheese
  • avocado
  • tomato

Wash and chop the lettuce.  Divide onto six plates. Heat the oil in a pan and brown the ground beef.
Meanwhile dice the onion, bell pepper and the tomatoes. Mince the garlic. Add the onion and garlic in the pan till the onions are translucent and you can smell the fragrance of the garlic.
Rinse and drain the beans, add them to the pan, as well as the bell pepper and 2/3 of the tomatoes for about a minute.
Add the chili powder, cilantro, pepper and salt. Spoon the beef-vegetable mix over the lettuce on the plates.
Serve right away and everyone can sprinkle their favorite toppings on. Enjoy!



Turkey chili with white beans

by Patricia Beck


Serves 6-8


  • 1 tablespoon vegetable oil
  • 2 medium onions, chopped
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 pounds lean ground turkey (or ground beef)
  • 1/4 cup chili powder (I used ancho chili)
  • 2 bay leaves
  • 1 tablespoon unsweetened cocoa powder
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon ground cinnamon
  • 1 28-ounce can whole tomatoes
  • 3 cups beef stock or canned beef broth
  • 1 8-ounce can tomato sauce
  • 3 15-ounce cans small white beans, rinsed, drained


  • sour cream
  • shredded cheese


Heat oil.
Add onions and brown them to a light brown until they are tender over medium heat.
Add oregano and cumin, stir for about one minute.
Increase heat to medium-high. Add meat and stir until no longer pink.
Stir in chili powder, bay leaves, cocoa powder, salt, and cinnamon.
Add tomatoes with the juice, break the tomatoes up.
Add stock and tomato sauce.
Bring to a boil and reduce the heat. Let simmer for 45 minutes.

Add beans and let simmer until flavors blend (about 10 minutes).
Get the bay leaves out.

Ladle the chili into bowls and top with your favorite toppings.

The chili can be prepared a day ahead and can be stored covered in the fridge. Reheat over medium heat.



Vegetarian Chili

by Patricia Beck


Serves 6-8.

  • 1 tablespoon oil
  • 1 onion, chopped
  • 2 red bell pepper, diced
  • 4 cloves garlic, minced
  • 1 medium zucchini, cut into small cubes
  • 1/2 cup corn (can be frozen)
  • 5 large portobello mushrooms, stemmed, wiped clean and cubed
  • 2 stalk celery
  • 1 tablespoon chili powder (to your own taste)
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 2 bay leaves
  • 2 teaspoon cooca powder
  • 1/4 teaspoon cinnamon
  • salt
  • 4 large tomatoes, peeled, seeded and diced
  • 15 oz tomato sauce
  • 1 cup vegetable broth
  • 1 small butternut squash, peeled and diced
  • 1 can black beans, rinsed and drained
  • 1 can white beans, rinsed and drained


In a large heavy pot, heat the oil over medium high heat. Add onions, bell pepper, and garlic. Cook, stirring until soft (3 minutes).
Add the zucchini, corn, mushrooms, and celery until soft and they start to brown a little bit (6 minutes).
Stir in the chili powder, cumin, oregnao, bay leaves, cocoa powder, cinnamon and salt.
Add tomatoes, tomato sauce and vegetable broth and stir well.
Add the squash, bring to a boil and let simmer until the squash is tender. Add beans and let simmer for about 10 minutes longer, until flavor blends. Discard bay leaves. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over medium-low heat before continuing.)

Sprinkle with your choice of toppings (avocado, yoghurt, green onions, cheese….)

Kasha (Toasted Buckwheat), Sage and Raisin Stuffing

By Amy Fothergill, The Family Chef


  • 1 cup of Kasha
  • 2 cups of chicken broth
  • 2 tsp olive oil, divided
  • 1 med Onion, diced
  • 2-3 Carrots, diced
  • 2 Celery ribs, diced
  • 1 tsp of dried Sage or poultry seasoning
  • 1 tsp of dried Thyme
  • 1/2 -1 tsp black pepper
  • Salt
  • 1-2 garlic cloves, chopped
  • 1/2 c lightly chopped walnuts, toasted
  • 1/2 c raisins


1. Cook Kasha.  Bring broth to a boil. Add rinsed buckwheat. Turn heat down to low, and cook 15 ­ 20 minutes. Check the buckwheat after 10 minutes to see if water is absorbed/buckwheat is soft. If necessary, add more broth or water.

2. Heat 2 tsp oil in pot. Add onions, carrots, celery, sage, thyme, and pepper. Without stirring too often, allow to cook until the onion is soft and lightly browned. Add garlic and salt. Cook for 1 minute. Remove from pot and place in bowl.

3. Mix kasha, vegetables, walnuts, and raisins.
4. Bake in a 350F oven for 20-30 minutes or until browned on top.


Arugula & Olive Pasta

by Jennifer Brewer, Nutritionist and Natural Foods Chef


  • 1 12-oz package rice or whole grain spaghetti
  • 1 Tablespoon olive oil
  • 3 garlic cloves, minced
  • pinch red pepper flakes
  • 1 15-oz can diced tomatoes
  • 1 Tablespoon fresh thyme or 1 teaspoon dried thyme
  • 1 cup pitted kalamata olives, halved
  • 1 15-oz can cannellini beans, drained and rinsed
  • 6 oz baby arugula or baby spinach (about 4 cups)
  • salt and pepper to taste


1. Fill a large pot with water, add a pinch of salt and bring to a boil. Add pasta and cook according
to package directions. Before draining, save 1 cup cooking water and set aside.
2. Meanwhile, heat oil in a large skillet. Add garlic, pepper flakes, tomatoes and thyme and cook
for 3-5 minutes. Add olives, beans and arugula and stir to wilt. Add cooked pasta and stir
around to get all the pasta covered. If it needs more liquid, gradually add some of the cooking
liquid. Season to taste with salt and pepper and serve.


Whole Wheat Pumpkin Bread

by Jeffrey Crawford


  • 1/2 sugar pie
  • Olive oil
  • 2 1/4 cup whole wheat flour
  • 1/2 tsp cinnamon
  • 1/2 tsp  ground cloves
  • 1/2 tsp nutmeg
  • 2 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/3 cup liquid honey
  • 3 egg whites
  • 1/2 cup milk
  • 1/4 cup sunflower oil


Slice pumpkin into 1 inch chunks with skin, coat with olive oil and roast in oven for about 30 min. at 375F. Pumpkin is finished when you can gently insert a fork.

Cut or peel off the skin of the pumpkin chunks and mash,  set aside 1 cup and reduce oven heat to 350F.

Mix all the dry ingredients together in a bowl. In a separate bowl combine liquid ingredients, add pumpkin and mix well. Pour the mixture into a greased 8.5×4.5-inch loaf pan . Bake for 60-70 minutes at 350F.



Baked Apple with Streusel

Recipe adapted from the Daily Green.com


  • 4 large organic apples
  • 1/4 cup honey
  • 1/4 quick-cooking oats, uncooked
  • 2 tablespoons chopped dates or organic raisins
  • 1/2 teaspoon ground cinnamon
  • 2 teaspoons butter *


1. Core apples, cutting out a 1 1/4-inch diameter cylinder from center of each, almost but not all the way through to bottom. Peel apple  about one-third of the way down from top. Place apples in shallow 1 1/2-quart ceramic casserole or 8″ by 8″ glass baking dish.
2. In small bowl, combine honey, oats, date/raisins, and cinnamon. Fill each cored apple with equal amounts of oat mixture. (Mixture will spill over top of apples.) Place 1/2 teaspoon butter* on top of filling in each apple.
3. Cook apples, covered, on Medium-High (70 percent power) until tender, 12 to 14 minutes, turning each apple halfway through cooking time. Spoon cooking liquid from baking dish over apples to serve.
Alternative preparations:
*To skip the fat, replace the oats with cut up pear and walnuts, almonds or hazelnuts. This will still taste yummy, but won’t have the “Streusel” topping


Blueberry Banana Whole Grain Muffins

adapted from a recipe by Amy Fothergill


  • 3/4 cup all-purpose flour
  • 3/4 cup whole wheat flour or pastry flour
  • 1/4 cup oat or wheat bran
  • 1/4 cup quick cooking oats
  • 1/4 cup wheat germ
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup blueberries
  • 1/2 cup chopped walnuts
  • 1/2 or less cup brown sugar or sucanat (organic)
  • 1 ripe banana, mashed
  • 1 cup buttermilk (to make: put 1 Tbl vinegar in a cup and fill with milk. Let set for 5 mins)
  • 1 egg
  • 1 tablespoon vegetable oil (i.e. safflower or organic canola)
  • 1 teaspoon vanilla extract


  • Preheat the oven to 375 degrees F. Grease a 12 cup muffin pan, or line with paper muffin cups.
  • In a large bowl, stir together the all-purpose flour, whole wheat flour, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries and walnuts.
  • In a separate bowl, mix together the sugar, mashed banana, buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top.
  • Bake for 15 to 18 minutes in the preheated oven, or until a toothpick comes out clean. Test more than one, especially big ones.

Homemade Hummus

by Amy Fothergill


  • 1 16 oz can of chickpeas or garbanzo beans
  • 1/4 cup liquid from can of chickpeas
  • Juice of 1/2 of a lemon
  • 1 1/2 tablespoons fresh tahini
  • 1/2 teaspoon salt
  • 2-3 tablespoons olive oil


  • Drain chickpeas and set aside liquid from can. Rinse chickpeas with water. Combine remaining ingredients in blender or food processor.
  • Add 1/4 cup of liquid from chickpeas.
  • Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Note: I removed the garlic for this recipe since it seemed to be too strong for their little taste buds. However, you can add 1-2 cloves depending upon your taste.

Curried Cream of Cauliflower Soup


  • 2 Tablespoons olive oil
  • 1 large onion, chopped
  • 4 cloves of minced garlic
  • 2 carrots, chopped
  • 8 cups cauliflower florets (from 1 large head), chopped
  • 2 large or 4 small Yukon Gold potatoes, peeled, diced into 1/2-inch cubes (about 1 1/4 cups)
  • 2 teaspoons curry powder
  • 6 cups vegetable broth
  • 1 15-oz can coconut milk


  • Heat oil in heavy large pot over medium-high heat.
  • Add onion and garlic and sauté until translucent, stirring often, about 5 minutes.
  • Add carrots, cauliflower, potatoes, and curry and stir 1 minute.
  • Add broth and bring to boil. Reduce heat to medium, cover, and simmer until vegetables are tender, about 35 minutes.
  • Working in batches, puree soup in blender.
  • Return soup to same pot and bring to simmer, adding coconut milk and heating through.
  • Season with salt and pepper before serving.




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