Multigrain Pizza

Pizza goes healthy! Make the base from scratch with whole wheat flour, oats, maize flour and nutrient-dense seeds. Top it up with some mushrooms or whatever your kids like. Now you wouldn’t have to stop your kids from relishing a plate full of pizza, make this multigrain pizza at home and let them indulge in it guilt-free!


For Pizza Dough:

  • 1 Cup Lukewarm water
  • 2 Tbsp Sugar
  • 1 Tbsp Yeast
  • 2 Cup Whole wheat flour
  • 1 Cup Oatmeal
  • 2 Tbsp Maize flour (makki atta)
  • 2 Tbsp Flax seeds
  • 1 Tbsp Sunflower seeds
  • 1 Tbsp Olive oil

For Pesto Topping:

  • 1 1/2 tsp Garlic (crushed)
  • Pine nuts
  • 2 Cups Fresh basil leaves
  • 1 Cup Extra virgin olive oil
  • 1 Tbsp Salt
  • 1 Tbsp Black pepper
  • 1 Cup Regiano parmesan cheese
  • 1/2 Cup Mozzarella cheese

For Mushroom (or mixed veggies)Topping:

  • 100 Ml Water
  • 50 Gram Porcini mushroom
  • 50 Gram Mushroom (or capsicum/broccoli/spinach/corn)
  • 1 Tbsp Extra virgin olive oil
  • Onions
  • 1 Tbsp Salt
  • 1/2 Tbsp Black pepper
  • Red chilli
  • Garlic
  • Fresh Oregano leaves
  • 1/4 Cup Mozarella cheese


Prepare the Pizza Dough:

  • Take a lukewarm glass of water and mix 2 teaspoons of sugar.
  • Take a tablespoon of active yeast and sprinkle it on top of the water, cover the glass and put away in a draught free zone. You will see bubbles arise on the surface in 20 minutes or so.
  • Take another bowl, add two cups of whole wheat flour, one cup of ready to eat oats, maize flour, flax seed powder and some sunflower seeds. Now add the fermented yeast water. Mix the dough and add a tablespoon of olive oil.
  • Knead the dough a bit till it looks shiny. It will feel hard to the touch.
  • Take a glass bowl and grease it with olive oil, now put the kneaded dough in it, and cover it with a muslin cloth.


Prepare Pesto Sauce:

  • Take one and half spoon of garlic, some pine nuts and churn them in a mixie.
  • Now add two cups of basil leaves and add 1 cup of extra virgin olive oil to it and churn it some more.
  • Add salt and pepper to the mixture. Add a cup of grated Parmesan cheese to this.
  • Mix the above and take it out in a bowl. Now add some olive oil to it. The Pesto Sauce is done.


Prepare Mushroom (or mixed veggies) Topping:

  • In a pan, roast whole garlic with red chillies and olive oil.
  • Take some porcini mushrooms and soak them in warm water. Take a pan add some extra virgin olive oil and then add onions and fry.
  • To the caramelized onions add the porcini mushrooms and regular mushrooms.
  • Add some salt and fresh pepper and then add the roasted garlic pods and then add some fresh oregano leaves.
  • Put the pizza together.
  • Take chillies infused in olive oil and apply on the edges of the base.
  • Now apply the pesto sauce and apply on the base and add the toppings and grated cheese.
  • Put the pizza in the oven at 180 degrees till the cheese melts.
  • Tip: If you like a crisp crust, you can bake it in the oven for 5 minutes in the oven, and then put the toppings.

Broccoli Pops


  • 250 gm broccoli
  • 100 gm grated cheese
  • 1 tbsp ginger-garlic paste
  • 1 tsp finely chopped green chillies
  • 2 tbsp bread crumbs or all purpose flour
  • Salt to taste



  • Heat water in a deep bottomed pan. Add broccoli and boil for up to two minutes.
  • Drain the water and finely chop the broccoli.
  • In a pan, add broccoli, cheese, ginger garlic paste, chillies, salt and bread crumbs (or all purpose flour).
  • Add salt and bind them well to make a thick dough.
  • Refrigerate for 20 minutes.
  • Meanwhile pre-heat your oven to 150 degree.
  • Take out the broccoli dough and make small balls.
  • Grease grilling pan with some oil and arrange the broccoli pops.
  • Grill for 10 to 15 minutes.
  • Serve hot with sauce of your choice.

Note: If you do not have an oven, you may also coat the broccoli balls with bread crumbs or oatmeal and fry them in oil. You may drain the excess oil using a tissue paper.

Broccoli soup


  • 1 tbsp olive oil
  • 1 large onion, chopped
  • Few cloves of garlic, chopped
  • 1 bunch of broccoli
  • 1 large potato
  • Vegetable stock (around 3-4 cups)
  • Salt and pepper to taste



  • Heat the olive oil in a pan. Add chopped onion and garlic, and saute till it turns soft.
  • Add chopped broccoli and potato, and stir.
  • Pour in the vegetable stock and let it shimmer for 10-15 mintues. Add salt and pepper as per taste.
  • Once done, let it cool a little and using a blender, blend the mixture until smooth.
  • Reheat the mixture and serve warm. You can add some grated cheese before serving.

Oats idli

Pack these delicious and healthy idlis that hide the goodness of oats, lentils and veggies. Oats being rich in minerals, vitamins and proteins gives this dish a high nutritive value without compromising on the delicious taste. Your kids will never know the nutrition they’ve loaded on!


  • 2 Cups oats
  • 1/2 litre curd (slightly sour)
  • 1 tbsp mustard seeds
  • 1 tbsp urad dal
  • 1/2 tbsp channa dal
  • 1/2 tbsp oil
  • 2 tsp green chillies, finely chopped
  • 1 cup carrots, grated
  • 2 tbsp coriander, finely chopped
  • 1/2 tbsp turmeric powder
  • 2 tbsp salt
  • A pinch of fruit salt



  • On a tawa, dry roast the oats until it turns slightly brown and then powder the oats in a mixer.
  • In a pan, add oil, mustard seeds, urad dal, channa dal and allow the mustard to splutter and the dals to turn golden.
  • To this, add the chopped chillies, coriander and grated carrots.
  • Add the turmeric powder and fry for a minute.
  • Add this seasoning to the powdered oats mixture and add the curd to it to make a batter like that of idli batter’s consistency.
  • You can add as much curd to the mixture to achieve the consistency, but do not add water to the batter.
  • Grease the idli steamer plates with oil and pour the batter into each area of the steamer.
  • Steam the idlis for 15 minutes.
  • Note: To know if the idli is cooked, poke an idli with knife and check if the batter does not stick to the knife.
  • Once done remove the idlis and serve with Onion/ coconut/ tomato chutney.



A South Indian breakfast staple, upma is a great way to keep your little ones full and satisfied till they get back home. Packed with the goodness of semolina, lentils, coconut and loaded with spices, this recipe of Upma is a delight to savour.


  • 1
  • 4-6 Tbsp oil
  • 1/2 tsp skinned urad dal
  • 1/4 tsp mustard seeds
  • 1/4 tsp cumin seeds
  • 2 sliced onions
  • 4-5 curry leaves
  • 3-4 chopped green chillies
  • 2 tsp garlic paste
  • 1 tsp ginger paste
  • 2 tsp ground coconut
  • Turmeric powder, a pinch
  • Salt
  • 250 gm of diced vegetables
  • 1 chopped tomato
  • 150 gm semolina
  • 250 ml hot water
  • 100 ml curd
  • 2 Tbsp chopped coriander
  • Juice 1 lime



  • Heat oil, fry dal, mustard and cumin seeds for 15 seconds.
  • Add onions, curry leaves, chopped chillies, ginger, garlic, turmeric, and salt and coconut paste. Stir and fry for 5 minutes.
  • Add vegetables and tomato. Fry for 3-4 minutes.
  • Add semolina. After 2-3 minute, pour in water and curd. Cook for 5 minutes until dry.
  • Garnish with coriander and sharpen with lemon juice.
  • Serve hot with rasam/ Sambar/ chutney.

Lentil-Mushroom Burger

Burgers need not be unhealthy. Make delicious patties with lentils and mushrooms placed between whole wheat buns. Kids would simple love to have burgers on any given day or time over just anything, why not make these healthy burgers at home, packed with all things healthy yet tasty?


  • 5 whole-wheat hamburger buns
  • 2-3 Tbsp olive oil
  • 1 medium onion, diced small
  • 3 cloves of garlic, minced
  • 1 package cremini or button mushrooms, minced
  • 4 sun-dried tomatoes, chopped fine
  • 1 cup cooked brown lentils
  • 1/2 an egg (optional)
  • Salt
  • Pinch of black pepper
  • Caramelized onions
  • 5 lettuce leaves
  • 5 slices of tomatoes



  • Process 1 burger bun in a food processor to make crumbs. Set aside.
  • In a saute pan, heat the olive oil over medium-high and saute onions with a pinch of salt until soft.
  • Add the garlic, stir, and cook another minute.
  • Scrape the onion mix into a bowl. Keep aside.
  • Add another tablespoon of olive oil to the pan, over high heat, add the mushrooms followed by salt – let the mushrooms sweat.
  • Reduce the heat to medium and continue to cook until the liquid evaporates and the mushrooms turn deep golden brown.
  • Scrape the mushroom mixture into the bowl with the onions-set aside to cool for a couple of minutes.
  • Meanwhile heat some butter with garlic and toast the buns lightly.
  • Now in the food processor add the sun-dried tomatoes, the lentils and half of the mushroom-onion mix, process so that it is pasty yet have a bite. Pulse it slightly, do not puree.
  • Put the mixture into a mixing bowl and mix in the egg, a pinch of salt, black and white pepper.
  • Divide the lentil mixture into four portions, make each into a ball and flatten into a patty.
  • Coat the patty with the breadcrumbs.
  • Heat oil in a pan. Add the lentil patties and shallow fry on each side until crisp and deep golden.
  • Now bake the patties for 5-6 minutes at 180 degree Celsius.
  • We put it in the oven because the patties were shallow fried i.e the outside gets cooked but the inside is still mushy.
  • Place a lettuce leaf, tomato slice and some caramelized onions on each of the buns.
  • Top with the patty and close with the other half.

Paneer and Salsa Tortilla

Protein packed and delicious, paneer (cottage cheese) chunks wrapped in crispy, toasted corn tortillas and lathered with a tangy homemade salsa. These wraps are packed with all things healthy, a unique and flavourful recipe to prepare for an evening snack or tiffin box .


  • 1/2 tsp cumin
  • 150 gram cottage cheese
  • 2 tsp ginger garlic paste
  • 1/2 tsp chili powder
  • 2 Spring onion
  • 1/2 tsp turmeric
  • to taste green chilies, small
  • 20 gms extra virgin olive oil
  • 1 Lemon
  • 1/2 Tomato
  • 1 English cucumber
  • 1 Onion
  • 1 Radish
  • 1 Tortilla
  • 400 ml curd
  • 1/2 tsp salt
  • 7 Mint leaves
  • to taste salt
  • to taste chaat masala



Prepare the paneer marinade:

  • Dry roast and grind the cumin.
  • Take a bowl and add curd, ginger garlic paste, chili powder, turmeric, salt, dry roasted cumin, spring onion, green chilies and drizzle some extra virgin olive oil. Mix it all together and prepare the mixture to marinate the Cottage cheese.
  • Squeeze a bit of lime for some zing in the mixture.
  • Cut approx. 150 gm of cottage cheese in slices (not too big) and gently marinate them in the mixture.

 Prepare the salsa:

  • Take tomato, English cucumber, onion, daikon radish and spring onion. Chop them and put it in a bowl
  • Add extra virgin olive oil, salt, lime juice, chat masala and mint leaves to prepare the salsa.

Prepare the wraps:

  • Take 2 tsp of extra virgin olive oil in a pan and heat it up.
  • Shallow fry the cottage cheese.
  • In another pan take some extra virgin olive oil and lightly roast the corn tortillas.
  • On the toasted tortilla put the chunks of marinated Cottage Cheese and salsa, gently close and roll over.
  • Cook for a little time.
  • Serve.

Quick Noodles

Noodles are the most popular dish among the kids and they can eat these in any given form. So toss up some quick noodles with mushrooms, lime juice, crunchy peanuts and some coriander. Light and lovely, these noodles have everything from fresh veggies to tangy, spicy sauces.


  • 2 packets Noodles
  • 1 TBSP Vegetable oil
  • 1 Cup Onion, sliced
  • 1 Cup Peppers, sliced
  • 1 Cup Carrot, julienne
  • 1 Cup Spring onions , sliced
  • 1 Cup Mushrooms, sliced
  • 1/2 Iceberg/romaine lettuce
  • 1 TBSP Ginger & garlic chilli paste
  • 1 TBSP Soy sauce
  • 1 TBSP Schezwan sauce
  • 1/2 TSP Turmeric powder
  • 1 TSP Sugar
  • 1 TBSP Coriander, chopped
  • 1 TBSP Lemon juice
  • 1 TSP Vinegar



  • Cook the noodles in boiling water according to the instructions depending upon the kind of noodles you are using. Drain, cool under running water.
  • Add a few drops of oil to the noodles to prevent them from sticking to each other.
  • In a wok, heat some oil to almost smoking point.
  • Then add the sliced onions, peppers, carrots, spring onions and mushrooms and the ginger garlic chilli paste.
  • Mix the soy, schezwan, turmeric and the sugar in a small bowl and mix well.
  • Add this mix to the vegetables. Then add the noodles and toss well. Season to taste.
  • Finish with chopped coriander and toasted crushed peanuts and lemon juice.

Broccoli, Babycorn and Colourful Pasta Salad

This incredibly easy pasta salad recipe will get your kids hooked. Pasta and veggies come together to whip up this pasta salad which is bright, full of colours and flavour. Dress it up with some herbs and a dollop of fresh cream to relish along with your kids because no body can resist this one!


  • 1 cup broccoli, cut into small pieces
  • 6-7 babycorns, diced into big chunks
  • 1 Tbsp olive oil
  • 1 tsp chopped garlic
  • Salt and pepper to taste
  • 2 cups penne, multi-flavoured (spinach, beetroot)
  • ¼ cup Parmesan cheese (grated/crumbs/shavings)



  • Blanch the broccoli in a pan of hot water for 7-8 minutes, and drain well.
  •  Boil the penne until al dante. Run under cold water and drain well.
  •  Heat olive oil in a pan, add garlic and saute for 1-2 minutes. Add the babycorn and saute until slightly brown.
  • Add the broccoli and toss well for 1-2 minutes. Add seasoning and remove from the flame.
  •  Toss in the pasta, and finish with a shaving of Parmesan on top.

Healthy Brownie Cup Cake


  • 6 tablespoons cocoa powder
  • 4 tablespoons creamy peanut butter
  • 1/2 teaspoon cinnamon powder
  • 1 teaspoon vanilla extract
  • 4 eggs, whisked with a fork
  • 6 tablespoons brown sugar
  • 100 grams Fruit & Nut muesli/oats
  • cooking Oil to grease mug/bowl


    1. Grease 4 ramekins with oil
    2. Whisk peanut butter and sugar in a bowl with a fork
    3. Add the cinnamon, cocoa and vanilla extract and mix well. Whisk in the egg, then gently fold in the muesli/oats
    4. Bake in the microwave on full power for maximum 2-1/2 minutes. Stand for 5 minutes, then serve immediately


Grilled Tofu Spinach Sandwich


  • 100 grams of firm tofu or paneer, sliced into sandwich-sized rectangles
  • 1/4 cup of sesame seed
  • 1 tablespoon plus more of Dijon mustard
  • 1 tablespoon of olive oil
  • 4 slices whole-wheat bread,toasted
  • 1 tomato, sliced
  • 1/2 onion, sliced or ringed
  • Handful of spinach leaves
  • Tabasco sauce, Tomato sauce and Dijon mustard for added flavor
  • Salt to taste, if needed (as the mustard has lots of salt already)


  1. To begin making the Grilled Tofu Spinach Sandwich Recipe, in a large bowl combine the olive oil, dijon mustard and a pinch of salt
  2. Toss the tofu in the mustard and allow it to rest for 30 minutes to marinate or place in the refrigerator for 3 hours
  3. Preheat an iron grill on medium heat and grease it with oil. Toss the tofu on the sesame seeds and place it on the grill
  4. Grill on medium high until the tofu gets a crispy outer and turns golden brown
  5. Toast each of the bread slices in a toaster until lightly browned and crisp. You can also you an iron skillet to toast them
  6. Evenly place the tomato slices, onion and spinach on the bread slices. Place the grilled tofu on the bread slices and drizzle some Tabasco/Tomato sauce and Dijon mustard on the sandwich
  7. Cover with the remaining bread slices and serve warm. You could also wrap the Grilled Tofu Sandwiches in a butter paper and pack them for lunch Snack.

Date & Prune Chocolate Truffles


For Truffles

  • 100g dates (seedless)
  • 100g sundried prunes
  • 100g walnuts
  • 20g cocoa powder (3 tablespoon)
  • 15g cooking oil (1 tablespoon)

For Chocolate Coating

  • 100g melted dark chocolate


  1. Place dates, prunes and walnuts in bowl of processor and process for a minute or until everything gets chopped fine
  2. Taste and adjust sweetness if required adding more dates or prunes
  3. Add the cocoa powder and oil and process briefly to mix
  4. Roll into bite sized balls packing firmly
  5. Dip into the melted chocolate and leave to set on a parchment lined tray in the fridge for 15-20 minutes


Whole Wheat Oat Chocolate Chip Walnut Cookies


100g butter room temperature

  • 150g brown sugar
  • 1 egg
  • 5ml vanilla extract
  • 175g whole wheat flour
  • 150g Plain Oats
  • 5g baking soda
  • 7g baking powder
  • Pinch of salt
  • 50g dark chocolate chips
  • 50g walnuts, finely chopped


  1. Preheat the oven to 180C. Line 2 baking sheets with parchment paper
  2. Stir together the flour, oats, chocolate chips and walnuts
  3. In another big bowl, cream the butter and sugar till fluffy. Next beat in the egg and vanilla extract, followed by baking soda, baking powder and salt
  4. Fold the dry ingredients into the wet. Drop a tablespoon of cookie dough onto greased cookie trays, leaving an inch and a half in between for spreading during baking
  5. Flatten gently with the tines of a fork
  6. Bake at 180C for 12-15 minutes, until golden brown
  7. Remove from oven, leave to cool on trays for 1 minute, then remove to cooling racks and allow to cool completely. Store in an airtight box

Vegetarian Tom Yum Soup


  • 1/4 cup zucchini, diced small
  • 1/4 cup carrots, diced small
  • 1 red bell pepper, diced small
  • 1/2 cup broccoli florets
  • 1/4 cup cabbage, diced
  • 2 stalks of lemon grass, sliced
  • 4-6 Thai basil leaves
  • 1 teaspoon soy sauce
  • 1 teaspoon red curry paste (optional, if you like it to be spicy)
  • 2 tablespoons lemon juice
  • 1 teaspoon of honey to taste
  • Salt to taste


    1. Add 4-5 cups water to a saucepan, add the lemongrass and lime leaves to the water. Tear the lime leaves to release flavour
    2. Turn on the heat to medium-high, and bring the water to a boil. Boil the herbs for about 5 minutes or so, to release the flavours. The colour of the water should be light green once the water is boiled
    3. Strain the lemongrass-flavoured water to remove lemongrass and the leaves
    4. Pour the lemongrass-flavoured water back into the saucepan. Add the vegetables into the mixture and boil until the vegetables are slightly tender
    5. Add to it soy sauce, sugar, (red curry paste) and at the very end add lime juice
    6. Taste and adjust the flavours accordingly to suit your palate. It should be very sour & spicy. You may need to add more lime juice depending on how sour the lemons are
    7. Transfer the Vegetarian Tom Yum Soup to a bowl and garnish with basil leaves. Serve hot


Carrot Crumble


Carrot Nut Filling

  • 2 cups grated carrots
  • 5 dates, chopped
  • 3 tablespoon cashew nuts, chopped
  • 2 tablespoon raisins
  • 1 tablespoon ghee
  • 225 ml skimmed milk
  • 50g jaggery powder
  • 1/2 teaspoon cardamom powder

Crumble Topping

  • Oats
  • 20g brown sugar
  • 25g ghee chilled, grated


  • Heat 1 tablespoon ghee in a heavy bottom non-stick pan. Add the chopped nuts and saute over low heat until light brown
  • Add the carrots and saute until they start releasing juices, and become lightly coloured. Now add milk, jaggery powder and cardamom powder, and stir well so that the ingredients mix well
  • Reduce to a simmer, cover the pan, and let it cook until all the milk has been absorbed, and ingredients have formed a homogenous mixture. Taste and adjust sweetness if required. Leave to cool for 10-15 minutes
  • Pre-heat the oven to 180C. Lightly grease 4 ramekins

Crumble Topping

  • Take a fork and toss the oats, sugar and ghee together to make a crumble topping


  • Divide the carrot mixture between 4 lightly greased ramekins. Divide the topping over each, spread to cover the top, and press gently
  • Bake for approximately 20-25 minutes, until lightly coloured on top


  • You may serve the crumble in ramekins by topping with cream or custard of your choice

Oats Nut Crispbread


  • 160g whole wheat flour
  • 120g Plain Oats
  • 1 garlic cloves, minced
  • 40g walnuts
  • 20g white sesame seeds
  • 20g black sesame seeds
  • 1-1/2 teaspoon salt
  • 1-1/2 teaspoon baking powder


How to make Oats Nut Crispbread

  1. Preheat oven to 180 C. Line 2 cookie sheets with parchment paper
  2. Place the flour, oats, salt, garlic powder, baking powder and walnuts in the bowl of food processor, and pulse for a few seconds to chop walnuts. Add oil and pulse again
  3. Turn into a large bowl, add 1/2 a cup of water and knead into a smooth firm dough, adding more water as required
  4. Knead for 2-3 minutes, and allow to rest, covered, on the counter for 15 minutes
  5. Roll out on a lightly floured counter, and cut into desired shapes with a fluted pastry cutter, a pizza cutter or a knife
  6. Place on prepared baking sheets and bake for 15-18 minutes until lightly coloured and golden brown on the edges
  7. Cool on racks. Store in an airtight container in a cool place
  8. Serve with dips, on a cheese board


No-bake trail mix cookies

These cookies have all the delicious flavours of a healthy snack with none of the baking pain. Whizz up a batch up and enjoy the healthy satisfaction of no added sugar and all fruit and seed goodness.


  • 1 cup dried figs
  • 1/2 cup raisins
  • 1 cup quick oats
  • 1/2 cup shredded coconut + 1/2 cup for rolling.
  • 1/2 cup sunflower seeds


1. Gather all ingredients and measure out.
2. Place figs, raisins, oats and 1/2 cup coconut into a food processor. Process until mixture lifts away from the edges of the bowl.
3. Remove from bowl and knead the sunflower seeds into the mixture. Form a log and slice into 12 even slices.
4. Roll each slice in remaining coconut.

Gram flour pancake

This dense and filling savoury pancake is packed with protein and fibre. Feel free to change up the mix-ins and toppings based on what your child like. Make this super healthy gram flour pancake with lots of green vegetables for the breakfast.


  • 1 green onion, finely chopped (about 1/4 cup)
  • 1/4 cup finely chopped red pepper
  • 1/2 cup chickpea flour (also known as gram flour )
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • pinch red pepper flakes (optional)
  • 1/2 cup + 2 tablespoons water


  1. Prepare the vegetables and set aside. Preheat a 10-inch skillet or pan over medium heat.
  2. In a small bowl, whisk together the chickpea flour, salt, pepper, baking powder, and optional red pepper flakes.
  3. Add the water and whisk well until no clumps remain.
  4. Stir in the chopped vegetables.
  5. When the skillet is pre-heated (a drop of water should sizzle on the pan), spray it liberally with olive oil or other non stick cooking spray.
  6. Pour on all of the batter (if making 1 large pancake) and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide a pancake flipper/spatula under the pancake and it’s firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes.
  7. Serve on a large plate and top with your desired toppings. Leftovers can be wrapped up and placed in the fridge. Reheat on a skillet until warmed throughout.

Options- you can make pancakes with oats or lentils (same method)

Healthy Apple Muffins

Made with whole wheat flour, coconut oil, apple sauce and maple syrup these Healthy Apple Muffins will be your new favorite fall snack.   (You can replace maple syrup with honey if not available.


  • 2 cup – flour, whole wheat
  • 2 teaspoon – baking soda
  • 1 teaspoon – baking powder
  • 2 1/2 teaspoon – cinnamon
  • 1 teaspoon – salt
  • 3 large – egg
  • 2/3 cup – maple syrup (or honey)
  • 1/3 cup – coconut oil
  • 1/3 cup – applesauce, unsweetened
  • 2 tsp – vanilla extract
  • 2 cup, grated – apple
  • 1/2 cup – walnuts, chopped


  1. Preheat oven to 425 degrees and line a muffin tin with cupcake liners or grease the wells.
  2. In a bowl, combine flour, baking soda, baking powder, cinnamon and salt.
  3. In a separate bowl, whisk together eggs, maple syrup, melted coconut oil, apple sauce and vanilla extract.
  4. Pour the dry ingredients into the wet and slowly fold together.  Before it’s all combined, add grated apples and walnuts (or you can use pecans). Stir just until combined.
  5. Fill muffin tins all the way to the top!  Bake at 425 degrees for 5 minutes and then decrease the temperature to 350 and bake for 12-18 minutes.  Bake until an inserted toothpick comes out clean.
  6. Let cool and serve.

Fruity Nut n’ Honey Energy Bites

Fruity Nut n’ Honey Energy Bites are a portable, make-ahead snack you can feel good about giving your family. These nutrient dense energy bites are full of fruit, nut butter, seeds, and whole grains!


  • 1 cup – cherries, dried
  • 1 teaspoon – vanilla extract
  • 2 cup – cereal, (corn flakes, wheat flakes or muesli)
  • 1/3 cup – pumpkin seed kernels
  • 1/2 cup – almond butter
  • 1 teaspoon – honey


  1. Soak dried cherries in hot water for 10 minutes. Drain and add to a food processor. Add vanilla and pulse until a paste forms (about 1 minute).
  2. Add 1.5 cups of the cereal to the food processor and pulse again until it is fairly crushed and well mixed in.
  3. In a medium bowl, combine cherry mixture, pepitas (pumpkin seeds), almond butter, honey, and the remaining 1/2 cup of whole cereal. Mix well.
  4. Form into small balls, pressing tightly together with palms. If they are not quite sticking together, add just a tiny bit more almond butter.
  5. Store in an air tight container in the fridge for grab-and-go snacking!


Baked Whole Grain Mozzarella Sticks

Cheese has an undeserved reputation among adults as a fattening indulgence. But when you’re feeding your kids cheese (perhaps it feels like even more cheese), there are two things to remember.

The first is that kids really need fat… it’s essential not just for growing bodies, but for growing brains, too. (Did you know that your brain is composed of 60% fat? It’s true!)

Secondly, cheese counts as a good source of protein and calcium, just like milk.

So go ahead and enjoy serving your kids these melty cheese sticks. And grab one for yourself, too. No guilt allowed!

Quick Sticks-  When you’re reading to make these Mozzarella sticks, get three bowls ready for the breading: one with egg, one with whole wheat flour, and one with bread crumbs.


  • 5 slice – bread, sprouted, whole grain
  • 2 tablespoon – Parmesan cheese, grated
  • 2 tablespoon – olive oil
  • 1/2 teaspoon – Italian Seasoning
  • 1 large – egg
  • 1/4 cup – flour, whole wheat
  • 8 stick – string cheese


  1. Preheat oven to 375 F.
  2. Place the frozen bread in a blender or food processor and pulse until uniform medium crumbs form.
  3. Stir in cheese, olive oil, and Italian seasonings.
  4. Place the breadcrumb mixture in a small but wide dish. In another dish, add the egg, fork-whisked with a tablespoon of water. In a third dish, place the flour.
  5. Unwrap the cheese sticks, and roll each one first in the flour, then the egg, then the breadcrumbs. Make sure each stick is well coated, then place it on a greased cookie sheet.
  6. Bake 6-8 minutes, checking frequently, until cheese is just melted but not too runny.
  7. Serve hot with marinara sauce for dipping.

(you can also opt to fry these sticks)

Tropical Fruit Salsa

Salsa is versatile and a great last minute addition to your favorite dish.  Serve it with baked pita chips or plantain chips for a fun afternoon snack. Mix it into yogurt or a bowl of cereal. It even works great for dessert. Don’t be afraid to eat it by the spoonful too. What could be better than a delicious serving of fruit that can be enjoyed for breakfast, lunch, dinner or snack?


  • 1 cup – pineapple
  • 1 medium – mango
  • 3/4 cup – strawberries
  • 2 medium – kiwi
  • 1/4 cup – coconut flakes
  • 1 tablespoon – mint, fresh
  • 1 medium – lime


  1. Chop pineapple, mango, strawberries, kiwi and mint.
  2. Juice lime.
  3. In a large bowl, combine all of the ingredients together.
  4. Mix well with a spoon.
  5. Serve over cooked chicken or seafood or with baked pita chips or plantain chips.
  6. Refrigerate any remaining salsa in a sealed container for up to two days.


Spice Roasted Carrots


  • 16 medium – carrot
  • 1/4 cup – coconut oil
  • 2 teaspoon – cinnamon
  • 1/2 teaspoon – ginger, ground
  • 1/4 teaspoon – cardamom
  • 2 teaspoon – salt


  1. Preheat oven to 425° F.
  2. Peel the carrots and cut into 3-inch long sections. Cut the sections lengthwise into halves, quarters, or sixths, making sticks of mostly even size.
  3. Toss the cut carrots with the spices and coconut oil. Place on a baking sheet and cook for 15 minutes.
  4. Stir, cook for another 15 minutes, then stir again.
  5. Cook for a final 5-15 minutes until the carrots are soft and golden.

Mango Frosty – Summer Treat

It is amazing what you can do with frozen fruit and a processor! It is healthy while still being a fun treat. Kids can help with it, and it is still easy and quick. 


  • 3 medium – banana
  • 2 cup – mango cubes, frozen
  • 1/4 cup – coconut milk, unsweetened
  • 1 tablespoon – honey
  • 1 teaspoon – vanilla extract
  • 1/8 teaspoon – salt
  • 1 medium – lime


1.Thinly slice the bananas and freeze. For ease, I like to freeze in a single layer on a strip of parchment paper. This is a really great job for kids to help with. Freeze for at least 1 hour.

  1. In a food processor blend together all of the ingredients. It should take a few minutes, and you will need to stop and stir several times.
  2. Eat right away.


Frozen Yogurt Pops


  • 1 cup – yogurt, plain
  • 1 medium – banana
  • 1 cup – mixed berries, frozen
  • 1/8 cup – honey


  1. Toss all ingredients into a high-powered blender and puree. Divide evenly between paper cups. Cover with aluminum foil and pierce foil in the center with popsicle sticks to hold sticks in place. Freeze 4-5 hours or until solid.

Fresh Cucumber Roll-ups

An adorable party snack that packs in the veggies! Veggies wrapped in cream cheese-slathered cucumber slices. They’re quick and easy to make, and sure look festive! These fun, fresh cucumber roll-ups are perfect for a party table for both kids and adults.



  • 4 ounce – cream cheese
  • 1 medium – cucumber
  • 1/2 medium – bell pepper, yellow
  • 1/2 cup strips or slices – carrot


  1. Soften cream cheese to room temperature and mix with a spoon to soften.
  2. Wash and dry your cucumber. Using a vegetable peeler, slice into really thin strips (thinner cucumbers work best).
  3. Cut bell pepper into matchstick pieces. I used a quarter each of red pepper and yellow, but you could just use one or the other if it’s easier.
  4. Spread a thin layer of cream cheese down each cucumber slice. On one end, place a handful of carrots and bell pepper, along with fresh herbs if desired (optional).
  5. Roll up and serve!