Marina Delio's Blog, page 21

Breakfast Lemon Fruit and Granola Tart

Beautiful fruit and granola tart for breakfast. 
Stop whatever you are planning for Easter brunch right this minute. This healthier fruit and granola tart is the only recipe you need. It's stunning to look at, but no one will ever know just how simple it is to make. I took some shortcuts with this breakfast fruit tart, because, well, I'm a busy mama, and I know many of you are short on time too. This tasty tart is easy to make vegan and gluten free if desired. The nutty crunch of the granola crust with the creamy lemon filling and the fresh fruit on top is wonderfully addicting and spring-y. From here on out, this is the only thing I will be bringing to Easter get togethers. To come up with this recipe I took my granola crust from my Red, White, and Blue Frozen Yogurt Pie and my lemon curd yogurt filling from these crepes and decorated it like a smoothie bowl.  As usual, I used nature's candy to garnish with edible flowers and fruit. 


The granola crust from this pie from way back in 2012 is my favorite. More fruit tarts of the past (raw vegan ones)!

The crust for this beauty is simply granola, nuts, a little honey, and coconut oil whizzed together in the food processor. My kids' favorite fruit is mango and kiwi, so I had to add those to the berries.  The ridiculously simple but incredibly tasty filling: pain Greek yogurt + lemon curd. Done! This combination creates a very thick and rich filling reminiscent of lemon pie filling. Don't fret vegan and non-dairy friends, you can use nondairy lemon yogurt (or any other flavor!) in place of this mixture.  Once the crust has baked for 10 minutes and cooled, spread that filling on! And there you have a perfect blank canvas for your fruity masterpiece.  If you plant some edible flowers in your garden you will always have gorgeous garnishes. I started in the center with berries and worked my way out. Have fun with this and use whatever fruit you have around. There are absolutely NO rules here and you get to be the artist. 
Isn't this fruit and granola tart gorgeous and simple? Easy Breakfast Fruit TartBy Yummy Mummy Kitchen
Printer Friendly Recipe
Published 01/24/2012

Beautiful easy to make breakfast fruit tart with a granola crust and lemon yogurt filling. Ingredients2 cups natural, low sugar, granola2/3 cup walnut pieces1 tablespoon hemp hearts3 tablespoons melted coconut oil1 tablespoon honey (or maple syrup if vegan) 17 oz. plain Greek yogurt1/3 cup lemon curd fruit of your choice: blueberries, raspberries, blackberries, mango, kiwiedible flowers of your choice, such as pansies, marigolds, chamomile, and lavenderInstructionsPreheat the oven to 350 degrees F. In a food processor, pulse the granola, walnuts, oil, and honey until crumbly and can hold together when pinched. Press this crust mixture into a 10 or 11 inch tart pan. Bake until lightly browned, 7-10 minutes, being careful not to burn. Cool completely. Meanwhile, stir yogurt and lemon curd together. Slice or peel any fruit. Spread lemon yogurt into the baked and cooled granola crust. Arrange the fruit on top however you would like. Keep in the refrigerator until ready to serve. Yield: Serves 8
Prep Time: 10 mins. Cook time: 10 mins.
Total time: 20 mins.
Tags: spring, breakfast, brunch, dessert, Easter, Mother's Day, fruit tart


Do you need a tart pan? This is the one I use? It's great because the bottom comes out for easy tart removal. 



Gluten Free Option: Make sure to use GF granola and lemon curd.
Vegan Option: Use maple syrup instead of honey. Use your favorite non-dairy yogurt for the filling.

Breakfast Fruit and Granola Tart

Beautiful fruit and granola tart for breakfast. Stop whatever you are planning for Easter brunch right this minute. This healthier fruit and granola tart is the only recipe you need. It's stunning to look at, but no one will ever know just how simple it is to make. I took some shortcuts with this breakfast fruit tart, because, well, I'm a busy mama, and I know many of you are short on time too. This tasty tart is easy to make vegan and gluten free if desired. The nutty crunch of the granola crust with the creamy lemon filling and the fresh fruit on top is wonderfully addicting and spring-y. From here on out, this is the only thing I will be bringing to Easter get togethers. To come up with this recipe I took my granola crust from my Red, White, and Blue Frozen Yogurt Pie and my lemon curd yogurt filling from these crepes and decorated it like a smoothie bowl.  


The granola crust from this pie is my favorite. More fruit tarts of the past (raw vegan ones)!


The crust for this beauty is simply granola, nuts, a little honey, and coconut oil whizzed together in the food processor.  The ridiculously simple but incredibly tasty filling: pain Greek yogurt + lemon curd. Done! This combination creates a very thick and rich filling reminiscent of lemon pie filling. Don't fret vegan and non-dairy friends, you can use nondairy lemon yogurt (or any other flavor!) in place of this mixture.  Once the crust has baked for 10 minutes and cooled, spread that filling on! And there you have a perfect blank canvas for your fruity masterpiece. 
I started in the center with berries and worked my way out. Have fun with this and use whatever fruit you have around. There are absolutely NO rules here and you get to be the artist. 
Isn't this fruit and granola tart gorgeous and simple? Easy Breakfast Fruit TartBy Yummy Mummy Kitchen
Printer Friendly Recipe
Published 01/24/2012

Beautiful easy to make breakfast fruit tart with a granola crust and lemon yogurt filling. Ingredients2 cups natural, low sugar, granola2/3 cup walnut pieces1 tablespoon hemp hearts3 tablespoons melted coconut oil1 tablespoon honey (or maple syrup if vegan) 17 oz. plain Greek yogurt1/3 cup lemon curd fruit of your choice: blueberries, raspberries, blackberries, mango, kiwiInstructionsPreheat the oven to 350 degrees F. In a food processor, pulse the granola, walnuts, oil, and honey until crumbly and can hold together when pinched. Press this crust mixture into a 10 or 11 inch tart pan. Bake until lightly browned, 7-10 minutes, being careful not to burn. Cool completely. Meanwhile, stir yogurt and lemon curd together. Slice or peel any fruit. Spread lemon yogurt into the baked and cooled granola crust. Arrange the fruit on top however you would like. Keep in the refrigerator until ready to serve. Yield: Serves 8
Prep Time: 10 mins. Cook time: 10 mins.
Total time: 20 mins.
Tags: spring, breakfast, brunch, dessert, Easter, Mother's Day, fruit tart


Do you need a tart pan? This is the one I use? It's great because the bottom comes out for easy tart removal. 



Gluten Free Option: Make sure to use GF granola and lemon curd.
Vegan Option: Use maple syrup instead of honey. Use your favorite non-dairy yogurt for the filling.

Spring Picnic in Wine Country

Oh spring. You are more gorgeous than ever this year. Our brown hills are green for the first time in a very long time and poppies are popping up everywhere. A few weeks ago we celebrated my birthday by spending Sunday in one of my favorite places: wine country. Santa Ynez is just over the hill, about 30 minutes away, but feels worlds away. It's so incredibly peaceful that I feel like I must be in Tuscany or Provence.  Before we left, I hopped out of bed early and made a picnic. The main event was a vegetarian "BLT" inspired sandwich. I love making one huge sammy on a loaf of baguette or ciabatta and then slicing it into individual portions. My veggie "BLT" was layered high with cucumber, avocado, tomato, greens, and feta cheese. I just used veganaise and mustard, but I think next time I would slather the bread with pesto or hummus and a drizzle of balsamic vinaigrette over the greens instead. 
We met up with family at Gainey Vineyard, which is one of the best spots for picnics with kids. There is a big fenced in lawn with picnic tables just begging for family gatherings. My mom and I enjoyed a delicious flight of wines with our lunch.  Is there anything more lovely than fruit? I piled a pie dish high with mango, mandarin oranges, blood oranges, blueberries, and kiwi.  The kids got to do just what kids should - run around in the sunshine. Cows in the background are a bonus.  I love a good colorful veggie sammy.  And chocolate chippers with big melty hunks for dessert. 
Cheers to a fresh new season! 
Ideas for your own spring picnic: Veggie Sandwiches and BLTs Fruit PlatterCheese and Crackers Chocolate Chip Cookies  other ideas: Spinach QuicheHummus and Veggies Spring Veggie & Goat Cheese Lasagna
Grilled Vegetable and Goat Cheese Sandwiches
Tex Mex Rice and Black Bean Salad

Healthy Flower Snack for Kids

A healthy and cute snack idea for kids of all ages!  Spring has sprung! Happy spring to you and your family! We have just returned from a few days in the snow, so I just have a cute, quick and easy snack to share today while I regroup. Peanut butter and dippers like apples, celery, and crackers are one of my kids' favorite snacks. Nut butter is one of my favorite sources of plant based fat and protein. Yesterday I was really in the spring spirit and decided to turn our apple and peanut butter snack into a flower. We have finally gotten some rain in Santa Barbara over the past few weeks so the beautiful wildflowers are all abloom. Our parched hills that have been brown for so long are finally lush green and exploding with yellow and purple flowers and orange poppies.  I wanted to share this cute snack idea with you so that you can make it for your kids or yourself. Recently someone commented on my Facebook page that they wished they still had little kids so that they could make fun foods like this. Well, I say you don't have to be or have little children to enjoy fun foods like this! This nutritious and darling snack takes just a few minutes to prepare and is sure to make you smile. I used a few chocolate covered sunflower seeds for an extra special treat. Since we don't really do candy in our house, my kids were overjoyed when this special flower landed in front of them after school. You can of course use plain sunflower seeds if you would like to forgo the sugar and it would be just as cute.  The next time you need a little afternoon pick me up, try this healthy snack for yourself or your kids. 

Flower Snack for Kids By Yummy Mummy Kitchen
Published 01/23/2012

Cute flower snack made with apples and peanut butter or sunflower seed butter. Ingredients2 tablespoons peanut or almond butter, or sunflower seed butter1 large apple, cut into thin petal shaped slices4 or more sunflower seeds 1 stalk of celery or 3" slice of cucumber 3 fresh mint leaves (optional) InstructionsPlace nut or seed butter in the center of a small bowl. Arrange apple slices like petals, slightly overlapping around the butter so that the the butter is still visible for the center of the flower. The nut/seed butter should act like glue to keep the apples in place while the top of the slices rest on the outer edge of the bowl. Stick sunflower seeds in the nut/seed butter center. Place the celery or cucumber vertically below the bowl for the stem. Arrange mint leaves for flower leaves around the stem. Enjoy! Yield: Serves 1-2 children
Prep Time: 5 mins. Cook time: 0 mins.
Total time: 5 mins.
Tags: snacks for kids, healthy food for kids, spring

Brussels Sprouts Tacos

Simple and nutritious roasted Brussels sprouts tacos inspired by Dirt Candy in NYC.   Being Taco Tuesday and the week of St. Patrick's Day, green veggie tacos seem very fitting. Roasted Brussels sprouts tacos are a fun update to your taco Tuesday. Brussels Sprouts are in season right now, and filling your tacos with them is a great way to use these little cruciferous sprouts. Although Brussels sprouts may not seem very kid friendly, they are one of our kids' favorite veggies. If you don't think you like Brussels sprouts, try them again roasted. The outer leaves get perfectly crunchy and the inside tender. The flavor is mild so you can season them any way you like. 
I have always wanted to go to Dirt Candy in New York City, but have never made it there. I love the concept of plants as candy from the Earth. I wholeheartedly agree. While drooling over their Yelp page last year, their Brussels Sprouts Tacos caught my eye. What a creative, fun, and healthy idea! I knew I had to make them at home. My version is not exactly the same, but Dirt Candy is certainly where the idea originated.   Taco nights are very popular in our house. It's just so easy and tasty. I let everyone assemble their own tacos and everyone is happy. For our Brussels sprouts tacos, I simply roasted a big pan of sprouts in olive oil, salt, and pepper. I served them along with black beans, guacamole, sharp cheddar,  lime, and watermelon radish. Add some jalapeno and salsa verde for more kick. The best part is that everyone gets to make their dinner the way they want.  At Dirt Candy, Brussels sprouts tacos are served in lettuce wraps, sans tortillas. You can make yours any way you like. Our kids prefer tortillas. 
See those crispy charred Brussels sprouts leaves? They are so addicting. Brussels Sprouts Tacos By Yummy Mummy Kitchen
Published 01/23/2012
Printer Friendly Recipe

Roasted Brussels sprouts star in these nutritious tacos. Add in any or all of the extra toppings. Ingredients1 1/2 pounds Brussels sprouts3 tablespoons extra virgin olive oil1/2 teaspoon sea salt pinch of freshly ground pepper1 (15 oz.) can black beans, drained 1 tablespoon taco seasoning 2 radishes, sliced (I used watermelon radishes) 1 cup shredded cheddar or Mexican cheese blend1 cup guacamole 1 lime, cute into wedgessalsa verdepickled onionjalapeno butter leaf lettucetortillas InstructionsPreheat the oven to 400 degrees F. Cut a thin layer off bottoms of Brussels sprouts and remove any brown outer leaves. Cut Brussels sprouts in half or quarters if they are very large. Place in a large baking pan and coat with oil, salt and pepper. Roast until tender, about 35 minutes. In a saucepan, heat black beans with taco seasoning over medium low heat. Place roasted Brussels sprouts on a platter and serve with all the fixin's. Tacos can be made in lettuce wraps or tortillas.  *Vegan Option: Omit the cheese or use vegan cheese *Gluten Free Option: Use lettuce wraps instead of tortillas or use GF tortillas
Yield: Serves 4
Prep Time: 10 mins. Cook time: 40 mins.
Total time: 50 mins.
Tags: winter, Brussels sprouts, vegetarian

Healthy St. Patrick's Day Recipes

Over 35 healthy St. Patrick's Day recipes and snack ideas. Most are vegan, vegetarian and gluten-free.  St. Patrick's Day is next week and it's the perfect time to add some color to your family's diet in a super fun and natural way. Whether it's an all-green dinner or rainbow snack, these healthy St. Patrick's Day recipes are nourishing, tasty, and fun. I've compiled over 35 healthier St. Patrick's Day recipes from my site as well as many other bloggers around the web who have offered to share their recipes with you. Let's take a look! Healthy Mint Chip Shake with Secret SpinachI love this sweet mint chip shake. Nobody has to know spinach is actually imparting that gorgeous green color! Baby spinach has such a mild flavor, you can add it to just about anything without affecting the flavor. 
Rainbow and Gold Whole Fruit and Veggie Popsicles  These gorgeous pops are refreshingly dye-free and loaded with vitamins and minerals to fight cold and flu season.

Grape Caterpillars These are just so cute. Any green fruit skewers are great for St. Patrick's Day parties for kids.  Lentil Veggie Shepherd's PieShepherd's Pie is a classic St. Patrick's Day recipe. My favorite way to make it is with lentils and veggies for a meatless variation.  Guacamole A big bowl of guac graces pretty much all of our parties. It's the California way and perfectly green. Slice a green bell pepper crosswise and lay it on top for a veggie shamrock garnish. 
Edamame Hummus from the Yummy Mummy Kitchen cookbook shared on Marla Meredith (Yippee)A party-favorite dip high in protein and again, green!  Spanakopita QuicheGreen spinach in a crunchy filo crust makes a delicious breakfast, lunch, or dinner.  Spirulina Super Green Smoothie Spirulina is an incredible superfood. It's a natural algae that is very high in protein, B-vitamins, and iron.  Tropical Kiwi SmoothieMost kids love kiwi, making it an ideal smoothie flavor for sneaking in a handful of spinach. 
Green Goddess Smoothie BowlGet your inner goddess glowing.  Matcha Green Tea LatteSave money and make green tea lattes at home. It's easy and you can control the quality of ingredients. 

and Green favorites from blogger friends... 

Chocolate Mint Ice Cream Treats from Rainbow Nourishments 
Lucky Green Vegan Cupcakes from Fragrant Vanilla Cake 

Raw Grasshopper Ice Cream Pie (vegan, paleo, refined sugar free, oh my!) from Unconventional Baker Cucumber Avocado Rolls from It Doesn't Taste Like Chicken

Hummole from Deb's Pots
Kale Pasta Casserole from Contentedness Cooking
Green Irish Soda Bread from Lands and Flavors
Gluten Free Spinach Muffins from Emilie Eats
Another beautiful green smoothie bowl from La Vie En Vert 
Leprechaun Fruit Snack from Kitchen Fun with My Three SonsShamrock Quesadillas from Kitchen Fun with My Three SonsGreen Fruit Skewers from Creative JuiceRainbow Fruit Tray with Pot of Gold Dip from The Produce MomShamrock Cucumber Tea Sandwiches from Will Cook for Smiles Vegan, Gluten Free, Dye Free Mint "Oreos" from Petite Allergy TreatsSpinach Cheddar Chive Scones from WeeliciousAvocado Mac and Cheese from Two Peas and Their PodShamrock Pizza from SkinnyMomSt. Patrick's Day Party Food from Blissfully DomesticCoconut Split Pea Soup from Beatific Beginnings Healthy Mint Chocolate Cream Pie from FitCakesMint Brownie Frozen Yogurt from FitCakesVegan Lime Squares from Veggie InspiredZucchini Bread Bites from Healthy HelperVegan Shamrock Pancakes from Fragrant Vanilla CakeAsparagus Fries from It Doesn't Taste Like Chicken

Natural Whole Fruit Rainbow Popsicles

Beautiful, healthy, whole fruit and veggie rainbow popsicles. The perfect treat for St. Patrick's Day or any day! These whole fruit and veggie rainbow popsicles are as delicious and nourishing as they are pretty. They have no artificial food dyes or added sweeteners. The rainbow layers are made simply with blended whole fruit, just like a layered smoothie. I thought these rainbow fruit popsicles would be such a fun healthy treat for St. Patrick's Day. To get even more festive, I added some gold coins to the bottom layer of a few. A pot of gold at the end of a rainbow is always fun! The kids were hoping these were chocolate coins, but alas, I only happened to have plastic coins in the craft cupboard. I see so many rainbow foods these days. They are incredibly fun to make, look at, and eat! Most, however, are dyed with artificial food colors. And I'm always left wondering... why? Nature has given us the most beautiful colors without any chemicals.



 Kids can be tough to please, but our whole family loves these. It was a real challenge to keep the kids from eating my work with this one. I heard a lot of, "Come on, Mom. Can you please just photograph the popsicles now!" That's always a good sign.

With all these rich natural colors you know these popsicles are packed with antioxidants, vitamins, and minerals to combat cold and flu season. If you have a hard time getting your kids to eat enough fruits and veggies, try these rainbow popsicles. I would recommend tossing the spinach in the green layer when they're looking the other way though, unless they are seasoned little green smoothie drinkers. You can't taste the spinach at all, but some kids might be skeptical. Some lime would also be great  in the green layer. 
Layered rainbow ice pops do take more time than most homemade popsicles, but it's well worth the effort and the process is fun. I made these as I was doing other things around the house throughout the day - coming back to add another layer when I had a moment. It's a great activity to do with kids too. The key to achieving well defined layers is to let each layer freeze as much as possible. The most important layer is the very first one, as the red layer needs to be completely frozen to hold the stick firmly. 
Homemade rainbow popsicles would be SO great for a healthy class treat for St. Patrick's Day. I would recommend using mini cups for molds in that case. Rainbow popsicles would be a surefire way to catch a Leprechaun. 
You could play around with the ingredients you have at home, but these worked really well. The colors turned out vibrant and the flavors were tasty. 


Here is the popsicle mold I use on Amazon:
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Let's look at the layers:

Red: 1/3 cup orange juice or coconut water, 1/2 cup strawberries, small slice of beet
Orange: 1/3 cup orange juice or coconut water, 1/3 cup mango, 1/2 strawberry to darken the orange color (optional)
Yellow: 1/2 cup almond or coconut milk, 1 banana, 1 cup pineapple chunks
Green: add 1 cup loosely packed baby spinach to the yellow recipe
Blue-Purple: 1/2 cup almond or coconut milk, 1 banana, 2/3 cup blueberries

Easy and healthy, right?! I used frozen fruit for each layer, because I keep loads of frozen fruit in my freezer for smoothies. It's a budget friendly way to enjoy organic produce all year long. But you could certainly use fresh fruit if you have it.



Isn't this a fun recipe?! Fruit and Veggie Rainbow PopsiclesPrinter Friendly Recipe
By Yummy Mummy Kitchen
Published 03/07/2016

Make beautiful, nutritious, and tasty rainbow ice pops for St. Patrick's Day or any day! Ingredients1 cup orange juice or coconut water1/2 cup strawberries (fresh or frozen)1 small slice of beet (peeled, raw or cooked) 1/3 cup mango chunks (fresh or frozen)1 cup almond or coconut milk2 bananas1 cup pineapple chunks (fresh or frozen)1 cup loosely packed baby spinach 2/3 cup blueberries (fresh or frozen)InstructionsMake the red layer: Blend 1/3 cup orange juice or coconut water with 1/2 cup strawberries, and 1 slice of beet until completely smooth. Add more liquid if needed to turn the blender. Pour or spoon red mixture into the bottom 1/5 of popsicle molds. Cover with top of popsicle mold and insert sticks. Let freeze completely. Rinse the blender. Make the orange layer: Blend 1/3 cup orange juice or coconut water with 1/3 cup mango. Add 1/2 a strawberry to darken the orange color if desired. Remove the top of popsicle mold. Sticks should remain straight up if the red layer is frozen through. Spoon or pour the orange layer on top of the red layer. Place back in the freezer until firm. Make the yellow layer: Blend 1/2 cup almond or coconut milk with 1 banana and 1 cup pineapple until smooth. Pour or spoon about half of the yellow mixture over the orange layer. Return popsicles to the freezer. Refrigerate the remaining yellow mixture in the blender.Make the green layer: Add a small handful of baby spinach leaves to the yellow mixture. You won't taste the greens! Blend until very smooth and no green chunks remain. Spoon or pour green mixture over yellow layer. Place back in the freezer to firm up. Rinse the blender. Make the blue layer: Almost done! Blend 1/2 cup almond or coconut milk with 1 banana and 2/3 cup blueberries until smooth. Spoon or pour over the green layer. If you're adding chocolate or plastic gold coins you can stick them into the purple layer now. Place in the freezer and freeze until completely solid a few hours to overnight. To remove popsicles, run the mold under warm water and gently pull the sticks. Yield: makes 10
Prep Time: 5 mins. Cook time: 3 hrs. 00 mins.
Total time: 3 hrs. 5 mins.
Tags: popsicles, dessert, St. Patrick's Day, kids, vegan, gluten free

Stuffed Avocados 5 Ways

Simple and delicious stuffed avocado recipes.  Avocados have long been one of my favorite foods. Just give me half an avocado, a sprinkling of Himalayan pink salt, and a spoon and I'm a happy gal. My girls do the same thing. Some people worry that avocado is fattening, and though this fruit does have high fat content, that doesn't mean it makes you fat. Avocados are very nutritious! They are high in vitamin K, folate, vitamin c, potassium (more than a banana!), vitamins B, and E. Eating avocados can even lower cholesterol levels. And so much more. Source. 
Since we are doing a little bathroom remodel at the moment I have been trying to work outside the house (my usual office) and quickly grabbing some lunch to take with me. My go-to this week has been stuffed avocados. I am having so much fun stuffing ALL THE AVOCADOS. These stuffed avocados are delicious and nourishing, and since they come in their own little disposable avocado skin bowls, there's very little clean-up. Here are my favorite stuffed avocado recipes in order of my preference. 
1. Lentil Bruschetta Stuffed Avocados (pictured above & recipe at the end) 
2. Hummus stuffed avocado topped with diced tomato and basil. Scooped out with Mary's Gone Crackers crackers.
3. Mexican Quinoa Stuffed Avocados. Mix up a little cooked quinoa with black beans, corn, tomatoes, cilantro, lime, and any other veggies. This one would be fantastic with some melted cheddar on top!  4. Tuna Salad Stuffed Avocado. I will confess I'm not a huge lover of tuna, but one of my daughters likes it, so this one was for her. 
5. I don't have a picture, but eggs baked in avocados are perfect for breakfast on the go! 

The lentil and tomato bruschetta combo came from a Trader Joe's sample. My girlfriends and I have been making lentils this way for parties ever since and it's always a crowd pleaser. To make this extra simple, I often grab a container of pre-made bruschetta and toss it with cooked lentils, but you could of course make your own tomato bruschetta. Lentil Bruschetta Stuffed Avocados By Yummy Mummy Kitchen
Published 03/03/2016

Easy avocados stuffed with lentil tomato bruschetta. Ingredients1 cup cooked lentils (green or French lentils) 1 cup prepared tomato bruschetta (I used Trader Joe's) fresh basil, for garnish (optional) crackers or crostini, for scooping (optional) 2 ripe avocados, halved and seeds removed InstructionsIn a small-medium bowl, stir together the lentils and bruschetta. Spoon into the avocado cavity where the seed was and mound over the top. Garnish with basil. Yield: makes 4
Prep Time: 5 mins. Cook time: 0 mins.
Total time: 5 mins.
Tags: lentils, vegetarian, vegan, gluten-free, lunch, snack

Healthy Recipes for Kids + I Ate a Rainbow Printable Chart

Ideas for snacks that kids can make, and tips for teaching kids to make healthy eating choices. Download the free printable kids' recipes and "today I ate a rainbow" chart.  Free printable chart to help kids eat a rainbow every day. Click here for the download. 

Last week my 8 year old and I were in charge of leading a Girl Scouts badge. We had so much fun teaching a kids cooking class at the Santa Barbara Public Market a few months ago, we jumped at the chance to lead the "snacks" badge. We love making cutesy foods like our bear rice cakes and heart fruit skewers, but for this badge we decided to teach the girls how to make a few simple recipes they can use for the rest of their lives.

Food education is something that many other countries focus on more than we do here in the US. In Japan, it is now the law that children learn about healthy eating starting in kindergarten. (source) Children are not innately picky and wired to only eat chicken nuggets. But we must teach them how to eat from a young age. 
We started the lesson with a little discussion on healthy food choices. Some of the questions I asked the girls were: What is the purpose of food? (To fuel our body and mind.) How can you tell if a food is healthy or not? (Nutrition labels and choosing foods that come from nature, without packaging. We should be able to pronounce all the ingredients on a nutrition label to avoid chemicals and fillers.) How do fruits and vegetables make you feel inside? How do sweets make you feel? (Tired and grumpy, or focused and strong.) Why is it important to make healthy food choices? (To be strong and healthy.) What are some of your favorite delicious natural foods? We talked about how fresh fruits and vegetables are beautiful and each color provides important vitamins and minerals. If you could use help getting your kids (or yourself) to eat a wider variety of colors, download the chart above. Depending on age, you can place a sticker or check mark in each box, or write down the specific foods in each color group. 
After our talk we got cooking! I set up three stations with easy snacks that most kids love and we covered almost all the colors.   
1. Fruit Smoothies2. Trail Mix 3. Guacamole 
The girls loved all three. I was in charge of the blender and don't recommend kids use blenders at all. Another parent helped with cutting for the guacamole, but other than that the girls could make everything themselves. It was great to see the girls take pride in what they had made and gobble it up. 
I made printable recipes for kids that you can download for the kids in your life. 


I made these recipes for the kids to use. It's fun for kids to have a copy of recipes they can make. Feel free to download them here. I am happy to share them with you for educational or personal use only.



The girls were excited to create their own personalized trail mixes. I found these cute spring bags at Michael's. The ingredients I brought were: almonds, cashews, peanuts, banana chips, dried cranberries, and sunflower seeds. Please be sure none of the kids in your group have nut allergies if you are going to use this idea.


 It's hard to keep your fingers out of the guac! Making guacamole with the girls was a tasty way to show them how simple it is to make a delicious snack just using natural ingredients: avocado, tomato, garlic, and lime.


I loved seeing the kids fired up about natural foods. And I realized again how important food education is in a well rounded education. Whether you're leading a Girl Scouts badge, or just having fun cooking with your own kids, I hope these ideas will help! 
More helpful posts:
How to Get Kids to Eat Healthier 
3 Healthy Snacks Kids Can Make 
Photos of School Lunches Around the World 
"Death to the Chicken Finger: How we created an entire generation of unsophisticated, picky eaters..." 

My next read:

Tuscan Vegetable Lentil Soup

This Tuscan veggie lentil soup is sure to warm and fill you up. It's easy to make vegetarian and vegan, and packed with plant-based protein.

My love affair with all things Tuscan is no secret. Since I can't be in Tuscany as often as I would like, I like to bring Tuscan inspired dishes into my kitchen so I can dream I'm there. Traditional Tuscan food is humble, hearty, and always great quality. Tomatoes, kale, and good olive oil are common. Although I'm not sure this soup is traditional, it was inspired by Tuscan flavors. One of my favorite meals ever was Pappa al Pomodoro, eaten in a cavernous restaurant on a cold day in Florence. This veggie lentil soup has a tomato base with kale wilted in at the end, and the fresh basil on top is key to freshening the whole bowl up. 
I love lentils and am always thinking of new ways to use them in our weekly rotation. Lentil soups like this Lemony Lentil Soup are a fantastic source of plant based protein. Lentils are hearty and filling, so even carnivores (like my hubby) won't miss the meat. They are high in vitamins and minerals, protein, and fiber. Lentils are also incredibly budget-friendly, at around $1.50 a pound! Swapping out a meat dinner for a lentil based dinner is a great way to save a little money and nourish your body with clean fuel.   I used baby kale, as that's what I had in my fridge, but I would have preferred Tuscan/lacinato kale in this soup.  Top with a generous sprinkle of Parmesan and some croutons or crostini. Simply delectable! 
Vegan friends can leave the Parmesan off. A great way to get that savory umami flavor without the cheese is a sprinkle of truffle salt or drizzle of truffle oil on top.

The ingredient list may look a little long, but this soup comes together fairly quickly and then can sit on the stove and simmer away. It's also an easy 1-pot dinner. Buon Appetito! 
Tuscan Lentil SoupPrinter Friendly Recipe
By Yummy Mummy Kitchen
Published 02/23/2016

Tuscan inspired vegetable lentil soup with kale. Ingredients1 yellow onion, diced1 cup diced carrots1 cup diced celery2 medium yukon gold potatoes, diced4 cloves garlic, minced 6-8 cups vegetable broth 26 oz. chopped or diced tomatoes 1 teaspoon dried thyme1 teaspoon dried basil 1 teaspoon dried oregano1 teaspoon saltpinch red pepper flakes 2 cups French green lentils, rinsed and picked over for stones3 tablespoons tomato paste 3-4 cups Tuscan kale, roughly chopped grated Parmesan for serving fresh basil, for garnish croutons, crostini, or sliced crusty bread for servingtruffle oil (optional) InstructionsIn a large stock pot, heat 2 tablespoons olive oil over medium heat. Add onion, carrots, celery, and potatoes and saute until starting to soften. Add garlic and continue to saute another minute. Add 6 cups vegetable broth, tomatoes, thyme, basil, oregano, salt and pepper. Bring to a simmer. Stir in lentils and tomato paste. Partially cover pot and simmer for 45 minutes or until lentils are tender. Add more broth if needed, but I like this soup thick like a stew. Stir in kale. Season to taste with more salt and pepper. When you're ready to eat, serve lentil soup with a generous topping of Parmesan, fresh basil, crostini, and a drizzle of truffle oil, if using. Buon Appetito! Yield: Serves 8
Prep Time: 10 mins. Cook time: 50 mins.
Total time: 60 mins.
Tags: lentils, soup, vegetarian, vegan, gluten-free