Raspberry Beet Muffins

 1/2 cups whole wheat flour

1 1/2 cups Rolled oats

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

3/4 teaspoons salt

1/2 teaspoon ground ginger

1/2 teaspoon cinnamon

1 medium ripe banana

1 cup of peeled & grated beet

1 cup fresh or frozen raspberries

1 cup applesauce

2 Tablespoons honey

3 eggs

1 cup Buttermilk

In a large bowl mix all dry ingredients and set aside. In medium bowl mix the banana, beet, raspberries, applesauce, honey and buttermilk, add the 3 eggs and stir gently, add misture to the bowl of dry ingredients and stir until combined. 

Spoon into greased ( I use pray) muffin pans and bake at 350 degrees until golden brown and center is set. 

 

Image result for healthy kids plates

Getting kids to eat healthy can be a real task, especially if you didn't start them out that way from infancy. But there are always ideas on how to sneak a few healthy items into what kids normally like & then you can gradually get them switched over. Healthy kids equal Happy Moms! Getting kids involved is also a great way to make it fun and for them to learn about better eating habits, from taking them shopping and allowing them to look and read lables to also taking them to your local Farmer's market to shop for fresh food items. Allowing your kids to help you prepare meals or bake a healthy muffin also makes for great fun and helps with spending one on one time with your child, and who doesn't want that. Below I have tried to list a few better recipes for kids that may just help make your job a litte easier. Hope you enjoy & hope your kids enjoy! 

AIR-FRYER VEGGIES

s3 cups mixed vegetable, cut into 1-inch pieces (cauliflower,broccoli, squash, carrots, beets, etc. )

1 tbsp olive oil

1/2 tsp salt

INSTRUCTIONS

1. In a large bowl, toss vegetables with oil and slat to coat. 

2. Plae the vegetable in the air fryer basket and cook at 375 degrees for 15 to 20 minutes until golden and fork tender. 

Serves 6

BLACK BEAN SWEET POTATOES

4 medium sweet potatoes

1 15-ounce can black beans, rinsed

2 medium tomatoes, diced

1 tbsp extra-virgin olive oil

1 tsp ground cumin

1 tsp coriander

3/4 tsp salt

1/4 cup reduced-fat sour cream

1/4 cup shredded cheese

INSTRUCTIONS

1. Prick sweet potatoes with a fork in several places. Microwae on high until tender all the way to the center, 12 to 15 minutes. 

2. Meanwhile, in a medium microwavable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on high until just heated through, 2 to 3 minutes. 

3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and an sprinkle of cheese. 

 

 

PITA POCKETS

1/2 whole-meal pitta bread

1/4 cup cooked skinless chicken

1/4 cucumber, cut into chunks

4 cherry tomatoes, halved

1. Fill pita half with the chicken, cucumber and cherry tomatoes. 

Makes 1

We use vegan mayo. I take  the above ingredients  mix with a small amount of mayo and then pack it into the pita pocket. This recipe is very simple and if you want to make a lot of it then just use more ingredients of the above items and pack those pitas!

 

 

HUEVOS RANCHEROS

1 tsp canola oil

4 large eggs

4 corn tortillas

1 cup refried beans

1 cup mild salsa

1 cup shredded Mexican cheese blend

INSTRUCTIONS

1. Heat a large skillet over medium heat with 1 tsp oil. Add the eggs, one at a time and cook undisturbed for 2 minutes or until the white is set. Then, cover and cook for an additional minute (you can also scramble the eggs if you refer).

2. Meanwhile, warm tortillas in a 250-degree oven, in a saute' pan over medium heat for 20 seconds or between two paper towels in a microwave for 10 to 15 seconds. 

3 Place a warm tortilla on a plate and spread 1/4 cup of warmed beans on the top.

4. Place one cooked egg on top of the beans and top with 1/4 cup salsa and 1/4 cup cheese. 

5. Repeat for three remaining tortillas. 

Serves 4

BERRY BEET SMOOTHIE

1/2 cup peeled and chopped cooked beets (about 1 medium beet)

2 cups mixed frozen berries

2 cups coconut water

1 banana, peeled

1 large handful of ice

DIRECTIONS

Place all ingredients in a blender and blend until smooth, about a minute. 

Makes 2 servings. 

 

CINNAMON CRUNCH FRENCH TOAST

3 large eggs

1/4 cup coconut milk

3 tbsp ground flaxseed

1/2 tsp cinnamon

6 slices whole-wheat bread

1.In a shallow bowl, whisk together eggs, milk, flaxseed and cinnamon. 

2. Heat a skillet over medium heat. 

3. Dunk each piece into egg mixture, flipping to coat. Transfer to hot skillet. Cook on each side until golden brown. 

You can also cut into strips after cooking and dust with powder sugar very lightly. 

Serve with fresh fruits and a dollop of Greek yogurt. 

PORTOBELLO PIZZA

4 large portobello mushrooms, stems removed

3 tbsp extra-virgin olive oil

salt & pepper

2 cups shredded fresh mozzarella

1 cup tomato sauce

 1/2 cup fresh basil, chopped pluse extra for garnish

INSTRUCTION

1. Preheat th oven to 375 degrees

2. Plae mushrooms top-side down on a wire cooling rack placed on a baking sheet. 

3. Drizzle portobello capse with olive oil and sprinkle with salt and pepper to taste. 

4. Sprinkle half of the mozzarella evenly among mushroom caps. Top with tomato sauce and basil. Sprinkle remaining mozzarella over top. 

5. Bake 20 to 25 minutes, until mushrooms have softened and cheese has melted. 

Garnish with remaining basil. 

Makes 4 servings. 

CHOCOLATE PUDDING

3 bananas ( the riper the sweeter)

2 avocados, peeled and pitted

6 tbsp unsweetened cocoa powder

2 tbsp honey

1 tsp vanilla

INSTRUCTIONS

1. Place bananas, avocado, cocoa powder and vanilla in a food prcessor or blender and blend until smooth. 

2. Refreigerate for at least two hours before serving. 

Makes 4 servings.(

CREAMY MAC & CHEESE

8 oz whole-wheat elbow pasta

2 cups fresh spinach or 1 cup frozen peas

2 cups shredded cheddar cheese 

1/2 cup plain greek yogurt

1/4 tsp onion powder

1/4 tsp garlic powder

INSTRUCTIONS

1. Cook macaroni as instructed on the package

2. Place the spinach or peas in a strainer. Reserve about 1/2 cup of the pasta water, then pour macaroni with rest of water over spinach to drain and wilt the spinach or peas.  Return pasta and spinach(or peas) to the pot. 

3. Add about 1/4 of the saved pasta water to the pot. Stir in the cheese until melted. Stir in Greek yougurt, onion powder, garlic powder, salt and pepper until mixture becaomes smoothe and creamy, adding more reserved pasta water if necessary. 

 

BLACK BEAN BURGERS

2-14 ounce cans black beans, drained, rinsed and patted dry

1 tbsp extra-virgin olive oil

3/4 cup finely chopped bell pepper

1 cup finely chopped yellow onion

3 garlic cloves, minced

1 1/2 tsp ground cumin

1 tsp chili powder

1/2 tsp garlic powder

1/4 tsp smoked paprika

1/2 cup fetta cheese

1/2 cup oat flour or bread crumbs

2 large eggs

1 tbsp worcestershire sauce

2 tbsp barbecue sauce, ketchup or vegan mayo

pinch of salt and black pepper

DIRECTIONS

1. Preheat oven to 325 degrees. Spread beans on a lined baking sheet and bake for 15 minutes or until slighly dried out. 

2. Heat oil over medium heat. Saute' chopped pepper, onion and garlic until peppers and onions ae soft (5 to 6 minutes). Using paper towels, gently blot some of the moisture out. Place mixture in a large bowl or in a food processor with cummin, chili powder, garlic powder, paprika, oat flour or bread crumbs, feta, eggs, Worcestershire sauce, barbecue sauce, ketchup or mayo and salt and pepper. Stir or pulse mixture. 

3. Add black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of the beans. 

4. Form into patties (each about 1/3 cup of mixture).

5. Place patties on a lined baking sheet and bake at 375 degrees for 20 minutes, turning halfway through. Or grill using aluminum foil, 8 minutes per side. 

Serves 6