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
- Mix flour, baking soda, salt, cinnamon in a large bowl.
- In mixer beat eggs. Add sugar, oil and vanilla. Beat until light and fluffy.
- Add carrots, apples, raisins. Mix.
- Add dry to wet ingredients. Mix until just combined.
- 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
- Cut chicken into strips
- Beat egg in separate bowl to use as egg wash.
- In a bowl mix all dry ingredients.
- Dip chicken in egg, then coat in batter
- Place on parchment paper lined baking tray.
- 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
- 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.
- 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).
- Drain pasta and veggies. Add sauce. Mix until combined!
- 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.