Get Those Kids Cookin’…

Ever wonder how to get your kids involved in the kitchen? Here are a few tips that I offer to my clients…whether you have young children, nieces, nephews, neighbors, family or friends…these tips are sure to get your little ones active and entertained in the kitchen.


  • Cucumber Caterpillar: Slices of cucumber held together with natural peanut butter. Place the Caterpillar on ‘greens’ to look like grass.
  • Taco or Burrito Bar: Serve brown rice, black beans, onions, hot peppers, sprouted grain or gluten free tortillas, broccoli, arugula, cauliflower, guacamole and  salsa.  Add nuts, seeds and spices in tiny serving dishes to jazz up the flavors!
  • Salad Bar: Spin your greens in a salad spinner, then dress dry greens with a lime dressings made by combining sesame oil, fresh lime juice, low-sodium tamari, cayenne pepper, agave nectar, balsamic vinegar and water.
  • Mashed Potato Parfaits- Sweet Potatoes, Parsnips and carrots mixed together…topped with raisins, cinnamon, shredded coconut and agave nectar
  • Individual Pizzas: Pre-heat oven to 400 degrees.  Choose gluten free or sprouted whole grain tortillas, caramelized onions, spinach, red onion, mushrooms, kalamata olives, artichokes, fresh basil, olive oil and balsamic vinegar.  Add each ingredient atop each tortilla and bake for 20 minutes.
  • Panini Party: Gluten Free or sprouted whole grain bread, SoyaKaas Gluten Free/Dairy Free cheese, tomato slices, eggplant slices, fresh basil leaves, balsamic vinegar, avocado, zucchini and squash slices.  Add all ingredients to 2 slices of bread.  Place onto a panini maker (sprayed with cooking spray); cook until cheese is melted and veggies are warm and cooked.  Dip into marinara (red) sauce.
  • Stir-Fry: Switch up your usual recipe with unique grains such as millet, quinoa or buckwheat.
  • Fruit Salad: Add exotic fruits to spice up the flavors.  Use a melon baller and serve in a wine glass to add to the allure of this meal.  Add a dollop of plain Greek yogurt atop each fruit salad serving and sprinkle with cinnamon and stevia.
  • Slaw Wraps: Cabbage, celery, carrots, bok choy, mushrooms, peppers, snap peas, bean sprouts, snow peas, green beans and Napa Slaw can easily be combined and wrapped in rice paper.  Liven up this dish by pairing it with a special sauce of grapefruit juice, ginger, balsamic vinegar, lemonade and seeds such as pumpkin and sunflower.  Toss with fresh apples or cumin roasted chick peas.  Adding berries such as blackberries, raspberries and cherries add a nice antioxidant punch to these wraps.
  • Peanut Butter Chicken Fajitas: The best way to make a good peanut sauce is by combining organic peanut butter, fresh ginger, cayenne pepper, agave nectar and low-sodium tamari/soy sauce.
  • Frozen Basil and Banana Pops: Blend together 2 cups ice, 2 cups fresh basil leaves, 1 ripe banana, 1 cup fresh mint leaves, 1 1/2 cups water, 1/2 cup agave nectar in a blender.  Blend well and pour into glasses! This is a wonderful treat for a healthy dessert!

Have fun and experiment with some of my ideas above…Getting the kids active in the kitchen is fun…and who knows, your kids may just start to ‘enjoy’ their veggies!!!

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Cha-Cha-Cha Chia Chips

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Last night I had a bit of fun with my new chia seeds. Do you remember those commercials from the 90’s for the chia pets? Who would have thought chia seeds were a superfood and incredibly good for you?  For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico.  It was known as the ‘running food’ and was used as an energy endurance source dated as far back as the ancient Aztecs.

Chia is a source of protein, rich in calcium and the richest vegetable source for the essential omega 3 fatty acid.  After researching chia seeds and their benefits, I decided to incorporate them into a tasty chip recipe, which is simple and easy to prepare.  These healthy chips pair perfectly with a dollop of guacamole, salsa and Greek yogurt!

Ingredients

  • 1/3 cup chia seeds
  • Gluten-free or Whole Grain tortillas
  • 2 Tbsp. nutritional yeast
  • 1 Tbsp. grain mustard
  • 1 Tbsp. lemon juice
  • Sea salt and pepper, to taste
  • Dash of chili powder
  • Olive Oil

Directions

  • Preheat oven to 350 degrees.
  • Spread tortillas in a single layer on a nonstick baking sheet lined with parchment paper.
  • In a bowl, combine chia seeds, chili powder, sea salt, pepper, nutritional yeast, mustard and lemon juice; mix well.
  • Slice tortillas into triangle shapes.
  • Brush each tortilla with olive oil and sprinkle mixture over triangle pieces.
  • Bake for 5-10 minutes or until tortillas are brown and crispy.
  • Enjoy dipped into guacamole, Greek plain yogurt or salsa!

Tasty Tortillas

These babies are tasty enough to knock your little socks off, I just couldn’t get enough of them last night and after one bite, I was in tortilla heaven.

I love experimenting in my tiny Manhattan kitchen with odds n’ ends that I have in my pantry. It keeps my meals exciting and my taste buds curious… to say the least.  Last night, I simply reached for a jar of salsa, refried beans and tortillas-the rest was left to my imagination, which always seems to run wild with condiments and mix-ins.  I had a nice pint of strawberries in my fridge, which added a perfect touch of sweetness to my dish.

I hope you enjoy this warm n’ tasty tortilla; the best part is the melted soy cheese- a the perfect way to warm up on a chilly September day.

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Ingredients

  • Tortillas (Gluten Free/ Whole Wheat)
  • 1 can Amy’s Organic Refried Beans
  • Fresh strawberries, sliced
  • Fresh or Frozen Spinach
  • Slivered Carrots
  • Greek Yogurt
  • SoyaKaas Gluten Free/Dairy Free Cheddar Cheese
  • Fresh Scallions, chopped
  • Fresh Cilantro, chopped
  • Fresh Avocado, sliced
  • Amy’s Organic Corn and Bean Salsa

Directions

  • Pre-heat oven to 400 degrees.
  • Line a baking sheet with aluminum foil.
  • Place tortilla onto center of plate and spread re-fried beans over the entire surface.
  • Add sliced strawberries, carrots, scallions, avocado slices, cilantro, cheese and spinach atop of the beans.  Top with another tortilla.  Press down on the tortilla gently.
  • Place tortilla in the oven for 5-7 minutes or until cheese is melted and tortilla is crispy.
  • Finish off with a few dollops of salsa, mashed avocado and Greek yogurt.
  • Enjoy!

More Snacks…

Just in time for the holiday weekend, my On-The-Go Snack List continues…

I’m sure many of you are planning on hitting the road for the upcoming 4th of July holiday weekend, so I thought I’d share some more of my snack ideas with you…many of them are quick and easy to prepare and can be stored in a Ziploc bag or Tupperware.

This time around I’ve categorized your munchies into what you’re taste buds are craving…You can indulge in these tasty, easy-to-prep finger foods guilt-free!

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Crunchy

  • Rye crackers with mashed avocado and lemon juice
  • Whole wheat cracker spread with nut butter, drizzled with honey and topped with sliced strawberries
  • Air-Popped Popcorn (make your own healthy variety)
  • Apple slices drizzled with Agave Nectar
  • Frozen Grapes
  • Crudites of veggies and your choice of dip (Hummus, Tabouli, Vinaigrette, Balsamic Dressing and Olive Oil)
  • Celery and Nut Butter
  • Whole Grain toast with hummus
  • Toasted nuts sprinkled with stevia and cinnamon

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Sweet

  • Wheat grass
  • Dried fruit
  • Greek yogurt and ripe fruit
  • Dried fruit and nuts (Try pairing together different options such as pistachios with dried mango, macadamia nuts with dried cherries, peanuts with dried apricots, hazelnuts with dried pears or cashews with dried cranberries)
  • Sprouted date bread with all natural jam
  • Frozen Greek yogurt (Make Your Own)
  • 1 Banana rolled in cocoa powder and drizzled with honey
  • Porridge (Maple syrup, cinnamon, soy milk, bananas mixed with your choice of left-over grains)
  • Smoothies (Carob powder, Greek yogurt, ice, fruit, soy milk, etc.)
  • Fruit ‘Ice Cream’ (Peel a banana, freeze and blend in a food processor along with nuts and berries.
  • Roasted Sweet Veggies drizzled with cinnamon and agave nectar (Experiment with root veggies such as yams, sweet potatoes, squashes such as acorn, butternut or kabocha and cut into chunks or ‘fries’, then sprinkle with cinnamon and drizzle with agave nectar; bake until crispy).
  • Organic Dark Chocolate Chips or Carob Chips

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Salty

  • Olives
  • Pickles, Pickled Beets, Pickled Tomatoes
  • Hummus, Tabouli
  • Organic Turkey slices wrapped around sliced avocado and tomato
  • Sardines and Oysters
  • Steamed veggies with your choice of Shoyu, Tamari, Miso or Umemboshi Vinegar
  • Miso Soup with whole wheat crackers
  • Sea Vegetables added to any dish
  • Whole Grain Tortilla chips dipped into homemade salsa/guacamole
  • Sprouted Cheese Melt (Toast sprouted bread and top with a slice of cheese; broil until cheese is melted and top with a slice of tomato).
  • Sauerkraut
  • Whole Wheat Pitas with Parmesan (Sprinkle Galaxy Vegan Parmesan Cheese over a whole wheat pita; broil until cheese turns brown and cut into squares.
  • Fresh Lime or Lemon Juice added to your beverages
  • Vinegar and Lemon/Lime Juice mixed into marinades and dressings
  • Salted Edamame
  • Organic Cheese

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Creamy

  • Smoothies
  • Greek Yogurt
  • Avocados
  • Homemade Rice Pudding
  • Baba Ghanoush/ Hummus Spreads
  • Pureed Soups
  • Cottage Cheese with whole grain crackers and fruit
  • Homemade Pudding (Made with Silken Tofu, Avocado or Mashed Banana)
  • Mashed Sweet Potatoes/Yams
  • Coconut Milk

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Don’t forget to enter for your chance to win my Big S Farms Give-A-Way.  Send me a comment for your change at 1 of 4 great prizes.  The deadline is Monday, July the 6th.

Good Luck!

Have a Happy 4th of July Weekend!

Nifty Nut Butter Wrap

This is one of my clients’ favorite Go-To Snacks!  Bananas are not just a good source of B vitamins, they are low in sodium and contain Vitamin C and A as well as high levels of Iron and Potassium.  The natural fiber in bananas also contributes to numerous health benefits.  For instance, bananas contain Trypophan, a type of protein that the body converts to Seratonin, a hormone known for making you feel happy and improving your mood!

Aside from the bananas, these tasty wraps include other nutritional powerhouse ingredients such as the proteins in Greek yogurt and Nut Butter, the energy boosters in Honey and the blood sugar stabilizer of Cinnamon.  Each of these ingredients make my Nut Butter Wraps a healthy and delicious snack anytime of the day!

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Ingredients

(Makes 1 Serving)

  • 1 Ripe Banana, sliced
  • 1/3 cup Nut Butter (Almond, Peanut, Cashew, etc.)
  • 1 Whole Wheat Tortilla
  • 1 tsp. Orange Juice
  • 1 tsp. Lime Zest
  • 1/4 cup Greek yogurt, plain
  • 1 tsp. Agave Nectar (or Honey)
  • 1 Tbsp. Wheat Germ
  • Sprinkle of Cinnamon

Directions

  • In a small bowl, combine Greek yogurt and nut butter; mix well.
  • Pour lime juice and orange juice over sliced bananas; gently toss.
  • Top tortilla with nut butter mixture; spreading evenly over the tortilla surface, leaving a 1/2 inch border.
  • Arrange banana slices in a single layer on top of the nut butter.
  • Sprinkle evenly with wheat germ and cinnamon.
  • Drizzle with honey.
  • Roll up and enjoy!

You can also enjoy this snack warmed up in the oven for a few minutes for an extra special treat!

Don’t forget to enter for your chance to win my Big S Farms Give-A-Way.  Send me a comment for your change at 1 of 4 great prizes.  The deadline is Monday, July the 6th.

Good Luck!

Tasty, Tangy Taco Supreme

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I made these tangy soft tacos last night and I couldn’t resist sharing them with all of you.  The touch of cilantro and lime juice tops these babies off with a pungent kick that will have your taste buds dancin’…(the secret that makes this dish so fantastic is the crushed peanuts cooked with your choice of protein)…Let me know your thoughts!

Ingredients

  • Protein Source Options: (Ground Chicken, Ground Beef, Ground Turkey, Ground Bison, Tofu, Egg, Tempeh, Seitan, Beans, Refried Beans, or Grilled Veggies…the options are endless)
  • 1/4 cup crushed Peanuts (or 1/4 cup All Natural Nut Butter)
  • 1/2 White onion, roughly chopped
  • 1/2 Red onion, roughly chopped
  • 4 Cloves garlic, peeled and roughly chopped
  • 10 Cherry tomatoes, roughly chopped
  • 1 Bunch Cilantro, roughly chopped
  • 1/2 Fresh Avocado, sliced
  • Tortillas of Choice (sprouted grain, whole wheat)
  • SoyaKaas Gluten Free/Dairy Free Cheese (Cheddar) sliced for topping
  • Tofutti Sour Cream for topping
  • Scallions for topping
  • 1/2 Cup Olives, sliced for topping
  • 3 Limes, sliced in wedges (squeeze juice for topping)
  • 1/2 Jar Organic Salsa Verde
  • Nu-Salt (Salt free substitute)/ Pepper
  • 1 Tbsp. Balsamic Vinegar
  • Optional Condiments of choice: Hot Sauce, Crushed Red Pepper

Directions

  • Cook your desired protein with the crushed peanuts and 1 Tbsp. olive oil in a skillet on medium heat. 
  • In seperate skillet, add 1 Tbsp.  olive oil and  1Tbsp. Balsamic Vinegar with the onions, garlic, and Nu-Salt/pepper to taste. Cook for 5 minutes on medium heat. 
  • Remove from heat. Add tomatoes, cilantro, olives, protein choice, avocado slices and fresh squeezed lime juice. 
  • Heat tortillas in a pan or the oven and serve warm.
  • Place your desired protein in the center of the tortilla and add the mixture from the skillet on top. 
  • Have fun with your toppings of Tofutti Sour Cream, SoyaKaas cheese, salsa and scallions.
  • Enjoy!

Breakfast Burrito

This morning , I decided to switch up my traditional breakfast routine and made myself an egg and re-fried bean burrito.  This mouth-watering recipe is heavenly first thing in the morning, not to mention incredibly satisfying.

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Ingredients

  • Tortilla (Gluten Free/ Whole Wheat)
  • Amy’s Organic Corn and Bean Salsa
  • Amy’s Organic Re-fried Beans
  • SoyaKaas Gluten Free/Dairy Free Jalapeno Cheese
  • Kale
  • Greek Yogurt
  • 2 Large Eggs
  • Avocado (sliced)
  • Nu-Salt and Pepper
  • Scallions
  • Chili Powder
  • Olive Oil Cooking Spray

Directions

  • Spray skillet with cooking spray and scramble 2 eggs with Nu-Salt and pepper.  Add SoyaKaas cheese.  Cook until cheese is melted.
  • Transfer eggs to tortilla and add beans, salsa, avocado, kale and yogurt
  • Top with scallions and a sprinkle of chili powder
  • Wrap up and enjoy!

What ingredients do you put into your breakfast burritos?

 

Don’t forget to enter your chance to win 2 jars of Peanut Butter!