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WKids Cook up Healthy Fun!

Almond Butter Oat Bites

Almond Butter Oat Bites

Ingredients:
2 Tablespoons almond butter (or another type of nut/seed butter)
1/2 cup whole oats
1 Tablespoon maple syrup
1 Tablespoon hemp seeds

Instructions:
Child: Mix almond butter, oats, and maple syrup in a bowl. Then make sure your hands are clean and use them to create small balls out of the almond butter.
Adult: Pour hemp seeds onto a plate.
Child: Roll each ball in the hemp seeds until it's lightly covered.
Together: Enjoy as is or cover and refrigerate so that the Bites are firmer.


Funky Monkey Wraps

Funky Monkey Wraps

Ingredients:
1 whole grain wrap
1/2-1 banana
1-2 Tablespoons of sunflower seed butter (or another type of seed or nut butter, depending on preference and allergies)
1-2 Tablespoons of raisins (optional)

Instructions:
Child: Spread the seed or nut butter on the wrap.
Adult: Slice the banana into thin circles and place onto the wrap.
Child: Sprinkle raisins on top.
Adult: Fold the sides of the wrap together and roll it from bottom to top.


Bonus Brownies (serves 10)

Bonus Brownies

Ingredients:
1/2 cup unsweetened cocoa powder
2 teaspoons vanilla extract
1 15 oz. can black beans, rinsed and drained
2 Tablespoons ground flax seeds
1 teaspoon baking soda
1 cup unsweetened applesauce
1 cup pitted medjool dates
1/2 cup maple syrup
3/4 cup whole-wheat flour
1 cup walnuts, chopped (optional)

Instructions:
Child: Place first six ingredients in (unplugged) food processor.
Adult: Start the food processor and add the dates one at a time until finished; then add the flour until evenly blended. Shut off the food processor.
Child: Stir in the nuts.
Child: Spread into a 9"x9" pan or an 8"x8" pan.
Adult: Bake at 350 degrees for 20-25 minutes.
*Best served chilled.


Super Kids Power Cookies

Super Kids Power Cookies

Ingredients:
1 1/2 cups oat flour
3/4 cups Irish Steel Cut Oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup raw sugar or succanat
1/4 cup dried cherries
1/4 cup dried blueberries
1/3 cup dark chocolate chips
1 teaspoon canola oil
1/3 cup soymilk or almond milk
1/2 cup banana mash (approximately one mashed banana)
1 teaspoon vanilla extract

Instructions:
Adult: Preheat oven to 375 degrees and assist in measuring ingredients.
Child: Combine all the dry ingredients in one bowl and the wet ingredients in a separate bowl. Then mix the wet and dry ingredients together. Add the dried fruit and chocolate chips. Then using a spoon or cookie scoop, scoop batter onto a parchment lined cookie sheet.
Adult: Bake for 12 minutes, rotating the pan halfway through cooking or bake until the edges of the cookies are light brown.


Fruit "Pizza" (serves 2)

Fruit Pizza

Ingredients:
One apple
1-2 Tablespoons of the seed or nut butter of your choice
1-2 Tablespoons of raisins or another dried fruit (without added sugar)

Instructions:
Adult: Slice apple in half.
Child: Spread seed or nut butter on the flat side of each half and top each half with raisins or another dried fruit.


Rainbow Sticks (serves 4)

Rainbow Sticks

Ingredients:
2 oranges or clementines, peeled and sliced
2 cups strawberries cut into pieces or halves
1 cup green, seedless grapes cut into halves
3 bananas
1 cup blueberries

Instructions:
Adult: Wash and slice fruit.
Child: Put different combinations of fruit onto thin straws. Eat and enjoy!


Black Bean Salsa

Black Bean Salsa

Ingredients:
1 15 oz. can of black beans, drained and rinsed
1 small can of corn, drained
Half of a container of mild salsa
1 avocado, diced
2 Tablespoons fresh cilantro, chopped

Instructions:
Adult: Dice avocado and chop cilantro; prep beans and corn.
Child: Combine all ingredients in a bowl.
Serve with whole grain or baked tortilla chips. If you are not serving the dip right away, squeeze a bit of lemon or lime juice on the avocado to keep it from turning brown.


Vegetable Roll-ups

Vegetable Pinwheels

Ingredients:
1 sprouted or whole grain tortilla
2-3 Tablespoons hummus
Sliced veggies (cucumbers, peppers, carrots, etc.)
A leafy green

Instructions:
Child: Spread wrap with hummus.
Adult: Slice the vegetables and shred the leafy green.
Child: Pile on all the veggies you like, as well as the shredded leafy green.
Adult: Roll up the wrap length-wise and cut it into sections.


Kids Kale Chips

Kids Kale Chips

Ingredients:
1 bunch kale
1 Tablespoon olive oil
1 teaspoon salt

Instructions:
Adult: Preheat oven to 350 degrees.
Child: Line a cookie sheet with parchment paper.
Adult: Cut the kale leaves from the stems using a knife or kitchen scissors, and tear each leaf into bite size pieces. Then wash and thoroughly dry kale with a salad spinner.
Child: Spread kale on cookie sheet and drizzle with olive oil. Then sprinkle with the salt.
Adult: Pop into the oven and bake for 10-15 minutes or until the edges brown.


Green Monkey Smoothie (makes enough for 2-3 people)

Green Monkey Smoothie

Ingredients:
2 cups of baby spinach
1 Tablespoon of flaxseeds
2 clementines
1/2 cup frozen green grapes
1/2 cup mango
1/2 cup pineapple
1 cup water

Instructions:
Child: Peel the clementines.
Adult: If you are using a regular blender, blend the spinach, flaxseeds, clementines and water first. Slowly add in the frozen fruit so as not to damage your blender. Portion into two cups and enjoy!


Food Explorer Healthy Trail Mix

Trail Mix

Ingredients:
1/4 cup Pumpkin and/or sunflower seeds
2/3 cup diced dried fruit — mix and match a few dried fruits such as mango, cherries, cranberries, blueberries, goji berries, apples and/or dates. Just be sure to look for the kinds without added sugar.
1/4 cup walnuts
1/4 cup roasted edamame

Instructions:
Adult: Measure/portion appropriate amount of each ingredient.
Child: Pour ingredients into large bowl and mix them together.
Store in an air-tight container.


Apple-licious Sandwich (serves 1-2)

Apple-licious Sandwich

Ingredients:
1 apple
2 Tablespoons nut or seed butter of your choice
1 banana

Instructions:
Adult: Core the apple and then slice it in half (making a round shape) and slice the banana.
Child: Spread almond butter on one apple slice.
Child: Sprinkle banana slices on top of the almond butter and top with another apple slice. Repeat using remaining slices and almond butter.


Bonus Burritos (serves 4)

Bonus Burritos

Ingredients:
12 small Food for Life Ezekiel Sprouted Grain Tortillas
2 cans Eden Foods Pinto beans, drained and rinsed
4 cups organic or homemade salsa
1 onion, chopped
4 cups chopped kale, steamed
Chili powder (optional)
Optional toppings: avocado/guacamole, romaine lettuce shreds, lime wedges

Instructions:
Adult: Preheat oven to 375 degrees and place tortillas on top of parchment paper lined aluminum foil on top of a baking sheet (this is an important step — you don't want your food to touch the aluminum foil or to stick).
Child: Place 1/4 cup of beans on each tortilla. Sprinkle chili powder on top of pinto beans (1 to 2 shakes).
Add about a tablespoon of onion on top of beans and then one tablespoon of salsa.
Adult: Roll and wrap each tortilla tightly, and then pop them into the oven for about 10 minutes. Serve with avocado or guacamole, romaine, lime wedges and/or more salsa.


Blueberry Pancakes (yields 12-15 pancakes)

Blueberry Pancakes

Ingredients
1 cup oat flour (you can make your own from whole oats in a Vitamix)
1 cup whole wheat, spelt, or almond flour
1 Tablespoon baking powder
2 Tablespoons ground flaxseed meal
1 3/4 cups almond, soy, or hemp milk
2 Tablespoons unsweetened applesauce
2 Tablespoons maple syrup
1 cup blueberries

Instructions:
Child: Combine the flours, baking powder, and flax meal in a large bowl and the wet ingredients in another. Slowly pour in the wet ingredients, stirring until the dry mix is thoroughly moistened.
Adult: Fold in the blueberries and then ladle the mix onto the skillet, cooking until both sides are golden brown.


Blue-brrrry Sorbet (serves 2)

Blue-brrrry Sorbet

Ingredients:
1 seedless orange or 2 clementines
1/2 cup frozen blueberries
1/2 cup frozen pineapple
1 teaspoon vanilla extract
1 teaspoon ground flax or chia seeds

Instructions:
Child: Peel orange (or clementines) and place into (unplugged) blender. Then Measure 1 teaspoon vanilla extract and add that to the blender as well.
Adult: Plug in blender and blend orange (or clementines) until liquid. Gradually add the frozen berries, the vanilla, and flax until you achieve a sorbet-like consistency.
*You can make this sorbet with ANY frozen fruit.


Flapple Wraps (serves 2-4)

Flapple Wraps

Ingredients:
2 apples
2 Tablespoons maple syrup
1 Tablespoon ground flax seed
2 teaspoons cinnamon
2 whole grain/sprouted tortillas

Instructions:
Adult: Peel then chop the apples into small bite sized pieces.
Child: Combine the apples and all the dry ingredients into a bowl and mix. Let sit for 5-10 minutes.
Adult: Warm the tortillas.
Child: Spoon some filling onto each warmed tortilla.
Adult: Roll up like a burrito.


Outrageous Oat Bars (serves 8)

Outrageous Oat Bars

Ingredients:
2 cups rolled oats
1/2 cup chopped dates
1/4 cup chopped walnuts
2 large ripe bananas mashed
1/4 cup unsweetened apple sauce

Instructions:
Adult: Preheat oven to 350 degrees and chop fruit and nuts.
Child: Mix all the ingredients in a large bowl until well combined. Use your (washed) hands if needed. Press into a 9-by-9-inch baking pan.
Adult: Bake for 30 minutes. When cool, cut into 8 bars.


Pumpkin Power Muffins (yields 10 to 12 muffins)

Pumpkin Power Muffins

Ingredients:
15-ounces canned pumpkin (make sure to buy plain pumpkin and not pumpkin pie filling)
2 cups whole wheat flour or whole wheat pastry flour
1/2 cup Sucanat
1 Tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 cup raisins

Instructions:
Adult: Preheat oven to 375F.
Child: Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg in a large bowl. Add pumpkin, 1/2 cup of water, and raisins. Stir until just mixed, and then spoon into lined muffin cups.
Adult: Bake 25 to 30 minutes, until tops of muffins bounce back when pressed lightly. Remove from oven and let stand 5 minutes. Remove muffins from pan and cool on a rack. Store cooled muffins in an airtight container.


TLC Sandwich (serves 1-2)

TLC Sandwich

Ingredients:
1 large tomato, sliced
2 leaves lettuce
2 slices whole or sprouted grain bread
2 Tablespoons hummus
1 cucumber, sliced

Instructions:
Adult: Slice tomato and cucumber and lightly toast bread.
Child: Smear one Tablespoon of hummus onto piece of bread. Then layer tomato slices on one side and top with lettuce leaves. On the other side, layer cucumber slices.
Adult: Put the two slices together and cut in half.


Wacky Walnut Balls

Wacky Walnut Balls

Ingredients:
1 cup chopped dates or raisins
1 cup walnuts
*1 cup shredded, unsweetened coconut (optional)
*3 Tablespoons hemp seeds (optional)

Instructions:
Adult: In a food processor, mix the raisins and walnuts until they become a solid mass. Remove from processor.
Child: Wash your hands and then use them to roll the raisin-walnut mixture into small balls.
Adult: Place the balls in the refrigerator for about an hour to let them firm.
Child: After an hour, remove balls from refrigerator and roll them in the shredded coconut and/or hemp seeds before serving.