RECIPES: Sneaking nutrition into your kids’ food

Registered Dietitian Karlene Karst gives the top five ways to sneak more nutrition into your kids’ food.

RECIPES:

Smoothie

Strawberry Sunshine

1 cup coconut milk

Handful spinach

1/2 cup frozen strawberries

1/2 cup frozen mangos

1 banana

1 tsp hemp seeds

1 tsp Sea-licious Omega-3

Directions

Blend!

Morning Glory Muffins

2 cups sprouted spelt flour

2 tsp baking soda

1/2 tsp salt

2 tsp cinnamon

1 cup coconut sugar

1 cup coconut oil

2 tsp vanilla

3 eggs (or 3 tsp ground flax mixed with 9 tsp water)

2 cups grated carrots

1/2 cup shredded coconut

1 apple peeled and grated

1/4 cup organic raisins

1/4 cup mini chocolate chips

Directions

1. Mix flour, baking soda, salt, cinnamon in a large bowl.
2. In mixer beat eggs. Add sugar, oil and vanilla. Beat until light and fluffy.
3. Add carrots, apples, raisins. Mix.
4. Add dry to wet ingredients. Mix until just combined.
5. Add chocolate chips

Directions

Spray mini muffin tins with coconut oil spray (or line with muffin tins). Use small ice cream scooper to fill each with 1 scoop. Bake  @350 for ~20 min or until toothpick comes out clean.

Hemp Crusted Chicken Fingers

3 chicken breasts (cut length wise into strips)

1 egg

Breading

1/2 cup hemp seeds

1/4 cup panko bread crumbs

1/4 cup grated Parmesan cheese

1/4 tsp sea salt

1/4 tsp cracked pepper

1/4 tsp garlic powder

1 tbsp nutritional yeast

Directions

1. Cut chicken into strips
2. Beat egg in separate bowl to use as egg wash.
3. In a bowl mix all dry ingredients.
4. Dip chicken in egg, then coat in batter
5. Place on parchment paper lined baking tray.
6. Bake at 350 for ~25 min or until golden. Flip half way through.

Cauliflower Kale Mac and Cheese

Ingredients

Cheese Sauce

3 tbsp butter

1 tbsp olive oil

4 cups whole milk

1 clove of garlic grated

A pinch of nutmeg

A pinch of red pepper flakes

1/4 tsp sea salt

1/2 pound white cheddar cheese grated

1/2 pound asiago cheese grated

1 tbsp hemp seeds

Macaroni

1 small head of purple cauliflower

1 bunch of kale (leaves torn from stem)

1 pound of dry elbow macaroni (or small pasta noodle)

Directions

1. In large sauce pan melt butter and olive oil. Add flour and cook stirring with wooden poon for 2 min. Add milk 1/2 cup at a time and cook until mixture is thick enough to coat wooden spoon about 10 min. Add garlic, nutmeg, red pepper flakes and cheese. Season with salt until desired.
2. Add pasta to boiling water (use more water than normal to accommodate the veggies) and cook for 5 minutes. Add cauliflower and kale to pasta water and continue cooking until desired. (Approx 8-9 minutes).
3. Drain pasta and veggies. Add sauce. Mix until combined!
4. Sprinkle hemp seeds on top.

Pumpkin Butter, Honey, Chia Sandwich

2 slices of sprouted grain bread

1 tbsp pumpkin butter

1 tsp raw honey (preferably manuka)

1/4 tsp chia seeds

Directions

Spread pumpkin butter on 1 slice of bread. Spread honey over top. Sprinkle Chia seeds. Place other bread on top and use a cookie cutter to cut into fun shapes.