Favorite Warm Weather Snacks

In Arizona, we have already seemed to bypass spring and headed directly into summer! Due to the recent warm up, it really got me thinking about delicious, cool you off snacks that will hit the spot, but also help fulfill some daily nutritional requirements. Here are some of my family's favorites.

1. Frozen Fruit: Grapes and Blueberries are our favorites! Just wash and pop into the freezer for a yummy and healthy treat. I am surprised my 4 year old isn't blue from all of the frozen blueberries he eats!
*If you have very young children, these can be a choking hazard. Please take the proper precautions.

2. Healthy Popsicles: These can really be anything you dream up from a simple frozen orange juice to more elaborate concoctions like Apple-Beet-Carrot! Yum!
Go here for some ideas.

3. Stonyfield Farms Organic YoKids Squeezers. It is organic yogurt in a tube that has less sugar and icky stuff kids don't need than your average brands. At only 60 calories, kids will get a sweet treat with 10% of their calcium and Vitamin D needs! These are yummy just as they are or you can freeze them for an extra special treat.

4. All Fruit Smoothies: These are fun and easy to make at home, not to mention so much cheaper than buying at the specialty smoothie stores. Even better than saving money? You know exactly what's in it! Here's a link to one of our faves!

5. Cool dips: When the kids want something a little less sweet and more substantial, try serving homemade salsa and whole grain baked chips. Or try my white bean dip with homemade pita chips and a plateful of fresh cut veggies. It's full of flavor and fiber!

Amy's Nana's Spiced Pecans

These are, in a word, scrumptious! My friend, Amy, shared her recipe with me and I loved them so much I wanted to share them with all of you. Crunchy, sweet, salty, roasted, nutty goodness ready for the holiday season. Perfect to give as gifts to friends, family, teachers and anyone else you think is extra special. Just be sure to keep a batch for yourself at home. With only a 1/4 cup of sugar per 3 cup batch, the kids can have a special snack without blowing their daily sugar budget. These are delicious alone or as a topping for pumpkin pancakes(just add 1/2 C. canned pumpkin puree and 1-2 tsp. pumpkin pie spice to your favorite pancake batter) or Greek yogurt. Happy holidays from my kitchen to yours!

1 egg white
1 TBS. water
3 C. Pecan halves
1/4 C. sugar
1/2 tsp. salt
1/2 tsp. cloves*
1/2 tsp. nutmeg*
1/2 tsp. cinnamon*

*I used 2 tsp. pumpkin pie spice which also has ground ginger. Delicious! You could also add 1/4 tsp(or more) cayenne pepper to add a little spice to the season.

Preheat oven to 300 degrees. Lightly coat a cookie sheet with non-stick spray or with aluminum foil. Combine spices and sugar in a small bowl and set aside. In a bowl, lightly beat egg white and water together. Add in nuts to coat. Then pour spiced sugar over the top and toss to coat evenly. Spread on the cookie sheet in an even layer and bake for 30 minutes. Stir once or twice while cooking to dry evenly. While warm, spread roasted nuts on a sheet of wax paper to cool.

Nutty Banana Bread

I LOVE to bake with my son, Jack. He's 3.5, so anything he can do to feel big and important is pretty high on his list. Unfortunately, my camera was charging until the bread was finished or you would have been impressed with pictures of his banana smooshing skills! Anyways, back to the bread. This is absolutely the BEST banana bread. My family goes through this pretty fast. We love it toasted with butter for breakfast or if you really want to be decadent, I make french toast with it. YUM! This recipe calls for a lot of bananas, Omega 3 rich eggs and walnuts and sunflower seeds for vitamin E. Don't they look pretty sprinkled on top?

1 C. all purpose flour
3/4 C. whole wheat flour
1/4 C. wheat germ
1 tsp. baking soda
1/2-3/4 C. smashed walnuts
1/4 tsp. salt
1/3 C. butter or canola oil(butter tastes better)
1/2 C. packed brown sugar
2 eggs(free range, organic eggs are higher in Omega 3 fatty acids)
2 1/3 C. overripe mashed bananas(kids love squishing these up by hand)
1 tsp. cinnamon
1/2 tsp. freshly grated nutmeg
1 tsp. vanilla
raw sunflower seeds(amount depends on whether you make lg/sm loaves or muffins)

Preheat oven to 350. Grease loaf pan or muffin pan. Combine dry ingredients in a large bowl, then add in walnuts. In another bowl, cream butter/oil with sugar and then add in the remaining wet ingredients. Combine well. Next, pour wet ingredients into dry ingredient bowl and gently fold together until just combined. Be careful NOT to overmix. Add batter into greased pan and sprinkle with raw sunflower seeds.

Large loaf pan: 60-65 min
Small loaves or muffins: 25-30 min

Test with a toothpick to test for doneness(is that a word?) It should come out clean.

20 Healthy Snack Ideas

We had a discussion recently in my forum to talk about the kinds of healthy snacks your kids love best. Most moms agreed that fruits, yogurt and crackers of all kinds are what they usually reach for to feed their little (and BIG) ones when tummies start rumbling. One of my favorite snacks posted was from Allyson at Musings of Allyson: wife and mommy. She posted a recipe for Honey Milk Balls and now I am going to share it with you! Stop by my forum and add your favorites to the list!

Honey Milk Balls
1/2 C. honey(local is best since it also helps control allergies)
1/2 C. peanut butter
1 C. dry milk solids
1 C. dry rolled oats

Knead all ingredients until well-mixed. Shape into small balls and chill for best result. Doesn't that sound delicious?

Fruit skewers with yogurt dip

Apple Sandwiches(Parent's magazine): Slice apples across to make round circles. Use a mini cookie cutter or knife to cut out seeds. Spread with nut butter and a dab of jam. Put 2 slices together and serve. So cute and yummy!(pictured)

Veggie sticks with hummus, white bean or avocado dip

Mini pizzas made with ezekiel bread or pita

Ezekiel or spelt bread spread with almond butter and sliced banana

Fruit smoothies(100% juice, frozen fruit and fresh spinach)

Yogurt parfaits

Mini sandwiches(egg, tuna, or chicken made with canola mayo)

Steel cut oatmeal with milk, butter, walnuts, raisins and strawberries

Organic(no sugar added) canned baked beans with ak mak crackers for dipping

Trailmix: walnuts, pumpkin seeds, sunflower seeds, dried fruit, mini dark choc chips and low sugar granola

Nitrate-free deli turkey rollups with cheese sticks in the middle

Avocado toast

Cottage cheese with fruit

Mini bean and cheese burritos(stir flaxmeal into beans)

Edamame pods and fruit

Veggie cream cheese(finely chop veggies and mix with cream cheese) on top of crackers, pita bread, toast, etc.

Black bean quesadillas with guacamole

Whole grain pasta salad with cold chicken cubes, parmesan cheese, italian dressing, chopped veggies and olives

Healthy mini muffins

Fun ways to make old snacks new:
-let the children make their own snack
-make fruit fun, instead of sliced fruit, serve melon balls or fruit on a stick with dip
-sandwiches: use different types of bread like pita, whole grain slices, tortillas, etc.
-never underestimate the power of dip: serve low fat ranch, mashed avocado, cream cheese, nut butters thinned with canola oil for veggie dips

Favorite Snacks

Hello All! I just got back from picking my 3 year old up from his first day of preschool and, of course, his favorite part of the day was snack time. They served the usual goldfish crackers that he loves and I don't buy!LOL! I am honored to say that the director of his school has enlisted my help to revamp their snack list this year. How cool is that?! I have finished my snack list and plan to post it here for all of you who may want a couple more ideas in your arsenal too. Before I do that, inquiring minds want to know what your kids favorite healthy snacks are! So, come on over and visit me in my Community Soup discussion forum and put in your two cents. I would love to feature some of your best ideas with a shoutout to you and your awesome, must read blog! Visit me, share your ideas! I dare ya!

Honeydew you want a popsicle?

It has been a busy week. When my 3 year old realized that Mommy ran out of homemade frozen treats, it wasn't a pretty sight. With not much to work with, this sweet and juicy pop was born! Now, I am not usually a huge fan of honeydew, but combined with tart limes and plump blueberries it is surprisingly delicious. This popsicle provides a ton of immune boosting Vitamin C which is perfect for kids heading back into the school year. My son's favorite part was that it was green AND blue, his two favorite colors. Make some for your kids this weekend and you will be everyone's favorite mom!


1 ripe honeydew melon, cut into chunks
2 Tbs. agave syrup*
Juice of 2 limes
1 C. blueberries

In a blender, combine melon, lime juice and agave syrup. Blend until smooth and then pour into popsicle molds until they are about 3/4 full. Drop several blueberries into each mold and use a butter knife to push them down throughout the melon puree. Freeze and enjoy! Makes 6-10 depending on the size of your molds.

*Agave syrup comes from the agave plant in Mexico. It is twice as sweet as sugar, but it has a lower glycemic index than sugar does, so it is easier on your blood sugar. Many people use a simple syrup(sugar and water) when adding sweetener to homemade popsicles, but this eliminates that extra step!

Tricks of the Trade

Last week I posted a topic in my Blog Frog discussion forum about ways to get extra nutrition into your children. Tara from Banks Blab wrote that she incorporated spinach, yes SPINACH, into her family's smoothies! First I thought, what a GREAT idea and then I thought, Hey, why didn't I think of that! In my fridge you will find a variety of greens from spinach to beet greens to swiss chard and I am always trying to find new ways to incorporate these vitamin and antioxidant rich foods into our diet. My 3 year old loves smoothies and we drink them often, so I decided to give the greens a try. Know what? It was fabulous! I used swiss chard and it was delicious and Tara was right, you can barely taste it. My whole family enjoyed it and Jack was eager for seconds. Give it a try, you might be pleasantly surprised! Depending on the fruits you use in your smoothie, it may change to a brilliant green. If the color isn't going over well with the kids, try adding a 1-1.5 cups of blueberries to the mix and it will be a rich, eye pleasing purple that kids love! You can also use smoothies to make popsicles, so make an extra batch and freeze for a delicious and super healthy treat.

Here is the combination that seemed to work best in my house:

1.5 Cups orange juice(I like calcium fortified juice)
1 Cup fresh strawberries
1 frozen banana
1.5 Cups of frozen wild blueberries
1 Cup swiss chard or spinach, packed
1 TBS. flaxmeal

Blend until smooth and enjoy! I serve with eggs, whole grain toast smeared with almond butter. D-E-Licious!

Serves 4.

What are your "tricks of the trade?" Visit my forum and tell me about it! If I choose your healthy trick, I will feature you and your blog on this site!

Snackimals- A New Favorite Animal Cracker

As you know, I can be particular about what my son eats. It is very important to me that he eats as cleanly as possible, but let's face it, he's a kid. He needs yummy treats every now and again. I recently found the Snackimals brand animal cookies by Barbara's Bakery(barbarasbakery.com) in California. Not only are they made from organic ingredients and are low in sugar, but they have zero trans fats, artificial colors or preservatives. And did I mention that they are SO yummy? Since too much of good thing isn't good...maybe I should hide these little babies from myself! Our faves? Try the vanilla and chocolate chip flavors. Want some for yourself? Try your local health food store or the health section of major grocery chains. Share your family's favorite healthy snacks here.

Mmmm...Tropical Popsicles!

Ok, it's hot out here in the boonies of the Arizona desert. About 113 degrees HOT! There are only so many ways to keep cool during this time of year and most of them are indoors. But if you do venture outside, make sure you are armed with a batch of these fruity, creamy and oh so refreshing popsicles! Pineapple, bananas, coconut and lime are a perfect marriage of tongue tickling flavors and because these popsicles are homemade you don't have to worry about preservatives, food coloring or excess amounts of sugar(your kids are already sweet enough)! The best part? They are super inexpensive to make...about $1 a batch as opposed to spending $4 a box for the all fruit bars at the supermarket. Now all you need is an umbrella and an ocean breeze! Tell me about your family's favorite popsicle recipe at my Community Soup forum here.

1 Cup pineapple chunks(if you use canned, be sure it is no added sugar and packed in juice instead of syrup)
1/2 Cup pineapple juice
1/4-1/2 shredded unsweetened coconut depending on how much you like coconut OR 1/4 tsp. coconut extract
1 ripe banana
Juice of one lime

Throw all of the ingredients into a blender and blend until smooth. Pour into popsicle molds and freeze. Enjoy!

Homemade Granola

I have always loved granola and most kids can't resist it, but often times it is LOADED with too much sugar. However, with a few modifications, granola can be a healthy whole grain snack chocked full of vitamins, minerals and good fats that will keep your little daredevils primed with energy. Plus, store bought granola is expensive and can contain additives that kids don't need!


2 1/2 C. Old Fashioned Oatmeal
1 C. unsweetened shredded coconut
1/4 C. raw sesame seeds
1/2 C. raw sunflower seeds
3/4 C. raw whole almonds
1/4 C. wheat germ
1/4 C. flaxmeal
4 TBS. unsalted butter
1/2 C. honey
1 tsp. pumpkin pie spice(cinnamon, cloves, ginger and nutmeg)
1 C. mixed no sugar added dried fruit pieces(or whatever dried fruit your child likes)
2 tsp. vanilla

Preheat oven to 300. On a 9X13 cookie sheet, combine oats, coconut, wheat germ, flax, sunflower and sesame seeds and almonds. Toast for 20 min. stirring occasionally. While the dry ingredients are toasting, combine honey, pumpkin pie spice and butter in a sauce pan and simmer on low. When pan comes out of the oven , pour dried fruit and vanilla into the sauce and stir to combine. Put toasted oats into a large bowl and pour honey mixture over the top. Stir to combine. Spray a glass 9X13 baking dish with non-stick cooking spray and dump in the granola. Press down evenly and return to the oven for 20 min. Remove and let cool. Keep in an airtight gallon ziplock or plastic container for up to one week. Makes about 6 cups.

You will NOT believe how delicious this is! Try it with a little milk for breakfast or on top of greek yogurt for a yummy snack.

Steel Cut Oatmeal-Updated

Everyone has had oatmeal, but not everyone has enjoyed a steaming, creamy, comforting bowl of steel cut oatmeal. Steel cut oats are much more dense and have a chewier texture than your standard rolled oats. Instead of steaming the oats and rolling them flat, they are run whole through a steel blade and cut into very thin pieces resulting in a better texture, flavor and higher nutritional value due to less processing. Oats are full of B vitamins, fiber, manganese, selenium and many other important nutrients. Eating a diet high in whole grains helps prevent cardiovascular disease, type-2 diabetes, childhood asthma AND it is a great whole grain alternative for those of you who have children who suffer from autism, celiac disease or other illnesses that are complicated by the consumption of wheat/gluten products. So, where do you find steel cut oats? You can find them in virtually any major grocery store, but the best tip I can give you is to buy them in the bulk section of your store. I pay between $.59-$.79/lb! This is an inexpensive grain that you just can't afford not to feed your family. I started my son on this cereal when he was about 8 months old and he just gobbles it up. It is even a standard request at snack time in our home!

Oatmeal
1 C. steel cut oats
4 C. water
1 TBS. real unsalted butter
1/2 C. smashed walnuts(let your children smash them in a ziploc with a wooden hammer)
1/2 C. raisins(or cherries/cranberries...no sugar added)
1-2 TBS. molasses*
1 tsp. vanilla
1 tsp. cinnamon
3/4 C. milk
Honey, agave/maple syrup or brown sugar to taste. Add more milk to your desired consistency.

**It has just been brought to my attention that I completely neglected to tell you how to make this!

In a medium pot, combine water and oats. Bring to a gentle boil, stirring occasionally, until oats are thick and creamy, about 15-20minutes. Then add it the remaining ingredients and serve warm with extra milk on the side.
Add ons: this is a great way to get extra nutrients into your children to start their day. Add strawberries, blueberries, bananas, etc. You can also try adding a spoonful of peanut butter instead of walnuts, sunflower seeds, or any other nuts to create variety. Try adding a couple tablespoons of real pumpkin and pumpkin pie seasoning for an amazing new flavor!

*Thanks to Miss Jan, my favorite nutritionist friend, my family now enjoys the taste and health benefits of blackstrap molasses. It is a great source of iron, calcium and is one of the best mineral dense natural sweetners available containing copper,potassium and magnesium. It's a great way to add sweetness AND fulfill health requirements for your little ones. Start with one tablespoon and increase as you become accustomed to the flavor. Yum!


Tip: Make a large batch and store(before adding fruit toppings) in the refrigerator. It reheats with a little milk beautifully for mornings on the go.

Sno Cones

I loved sno cones when I was a kid. One of my fondest memories was watching my brother's baseball games at the park and eating a rainbow sno cone. Nevermind that it always seemed to end up on my shirt or that my tongue was BLUE for hours! There is just something so sweet and refreshing about enjoying freshly shaved ice with lots of sugary flavoring! Now that I am a mom, I want to share that same excitement with my son, but I don't want to share lots of unnecessary sugar and food colorings with him. SO, here is an alternative that you can feel comfortable with and your kids, well, they won't know the difference! They will just think their mom is the coolest mom in the world!


1 C. 100% fruit juice
ice cubes trays
dixie cups
blender with a crush feature or shaved ice machine

Pour juice filling one tray of cubes(about 12 standard cubes) and freeze. Add cubes to blender or sno cone machine and process until ice is crushed/shaved. Spoon into cups and enjoy! Makes 4-6 mini dixie cups.

Rainbow Cakes

Ok, not really a cake, but a very delicious and COLORFUL muffin! These muffins are chocked full of antioxidants, omega 3's and B vitamins. Because I have days where I struggle to get enough fruits and veggies into my son, I try to create recipes that include lots of nutrition into a small, child sized package. These muffins succeed in every way! I like to make my muffins in little cupcake liners and call them cupcakes to increase their appeal. Serve them for breakfast or at snack time with a glass of milk and you have something the kids(and hubby) will gobble up while you sit back smiling about your secret weapon! Mission Accomplished.

Rainbow Cakes
1/4 C. Canola Oil
1/2 C. brown sugar(packed)
1 egg
3/4 C. applesauce
1 C. grated carrot
1 C. grated zucchini
1 C. whole wheat flour
1/2 C. all purpose flour
1/4 C. wheat germ
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. nutmeg
pinch of cloves
1/2 tsp. salt
1 tsp. vanilla
1/2 C. chopped walnuts
1/2 C. dried cherries, no sugar added(or you can use raisins)

Preheat oven to 400. Spray your muffin pan with non stick cooking spray or line with cupcake liners(you may still want to spray lighty). Combine dry ingredients and walnuts in a bowl. In another bowl lightly beat egg with sugar. Add in remaining ingredients and stir to combine. Add wet ingredients into dry and mix to just combine. Fill cupcake wells evenly. Bake for 18-20 min or until a toothpick comes out clean. Makes 12 muffins.

Tip: After muffins completely cool, wrap individually in plastic wrap and place in a freezer bag in freezer. These don't take long to thaw, so double the batch and keep some on hand for playdates and busy school mornings.

Creamy Dreamy Yogurt Dip

This is my favorite dip with fresh fruit! It's packed with probiotics for digestion, protein, calcium and it tastes great. Watch the fruit disappear in your home when this dip is around!


1 C. Greek Yogurt
1-2 TBS. Honey*
1/2 tsp. vanilla

Mix together and serve with lots of fresh fruit to dip!

*IF your little one is under 18 months, be sure to use agave syrup or maple syrup to sweeten instead of the honey.

Do You Juice?

Of course eating whole fruits and vegetables is always best, but I find juicing to be a great way to get your kids to try a few new veggies that they ordinarily do not want to eat. An additional benefit to making your own juice is that it has more vitamins and minerals because it's fresh and hasn't been sitting on a grocery store shelf for goodness knows how long. Juicing also cuts down on landfill waste. No more(or at least fewer)plastic containers going out to the garbage can. And if you garden, you can compost the pulp! I use the Jack La Lanne Juicer, it seems to be so much more efficient than other brands that I have owned. One of my son's favorite combinations is Carrot Apple with a bit of ginger! These also make great popsicles!


1 Carrot
2-3 Apples depending on size
1/4 to 1/2" piece of ginger root

I find it best to juice the apples first, then ginger and then the carrot. Carrots are the hardest of the 3 so it helps push the last bit of juice through. Serves 2.

Ginger is an amazing little root, not only for it's spicy flavor, but for its health benefits. Ginger can settle an upset stomach, reduce pain and inflammation, and can help prevent colorectal and ovarian cancers. Studies have also shown that it enhances immunity and can help create body warmth and healthful sweating when your child has a cold or flu.

Smoothie on a Stick

In my previous post, I listed 2 recipes for homemade popsicles. Here is another yummy one!


1 banana
6-8 strawberries
1/4 C. oj
3/4 C. pineapple

Blend and pour into molds. Smoothie on a stick! Yum!

Popsicles

Recently, I was on a mom's site that I frequent online and one mom was talking about buying popsicles at the grocery store. She said that with all of the confusing information out there about sugar, she didn't know whether she should buy the popsicles made with sugar or a sugar substitute. Well, and this is just my opinion, sugar is a natural product and sugar substitutes are not. So, when in doubt go with the natural choice where your children are concerned. Homemade popsicles are incredibly easy to make and they taste so much better than store bought. One of the best bonuses to making your own popsicles is that you can control the ingredients, so your children don't have to ingest unnecessary dyes or additives to have a special sweet treat! If these recipes don't work for you, try another combination that suits your family.

Watermelon Pops
Fresh super ripe watermelon

Blend watermelon in a blender until completely pureed. Pour into popsicle molds and freeze.


Berry Blast Yogurt Pops
1 C. Greek Yogurt, plain or vanilla
1 1/2 C. frozen berries
Honey* to taste

* Children under 18 months should not have honey. A little apple juice concentrate or sugar will work fine to sweeten in this case.

Blend all ingredients together and pour into molds to freeze. Makes 4-8 depending on the size of your molds.

Hot Quinoa for Breakfast

Quinoa, pronounced "keen-wah", is not just fun to say, but incredibly delicious to eat. Our favorite way to enjoy it is for breakfast, the same way you would oatmeal. Quinoa is most commonly considered a grain and amazingly enough is a relative of spinach and swiss chard. Quinoa is the highest protein grain known to man, or in this case, moms. It is also considered a "complete protein" because it contains all nine amino acids and is especially high in lysine which is necessary for tissue growth and repair(very important to little growing bodies). It is high in manganese, magnesium, fiber and many antioxidants. Including whole grains in your family's diet will help reduce the chances of obesity, cardiovascular disease, Type 2 Diabetes and even childhood asthma.

This recipe is great to make ahead and then reheat when in the morning before school or at snacktime! Experiment with different fruits and nuts to find your favorite flavor combination.

Hot Quinoa

1 C. Quinoa*
2 C. Water
1 tsp. cinnamon
1 tsp. vanilla
1/2 C. smashed walnuts
1/2 C. raisins
1/2 C. milk plus more for serving
1 TBS. butter
1 TBS. flaxmeal
Fresh fruit(I like bananas and raspberries)
Brown sugar, honey, maple or agave syrup to taste

*Note: Rinse the quinoa under running water for a minute or two to remove a bitter taste to the outside of the grain before cooking.

Bring water to a boil and add quinoa. Bring back up to a simmer and then cover for 15 minutes while cooking. Add all other ingredients and top with fresh fruit. Serve at the table with a little extra milk. Serves 4-6.

This is a great recipe to get your kids involved. They can help add in the fixings to the quinoa, smash the walnuts, wash the fresh fruit etc. If you have a little more time, you can even set all of the extras out on the table and create a quinoa breakfast bar and allow the little ones to help themselves!

New Year's White Bean Dip

Let me just say, this dip is so good you will want to put in on EVERYTHING! I found this on a recipe site and altered it a bit for taste. Serve it with homemade wheat pita chips and a variety of veggies that your children enjoy. We like it with cauliflower, carrots, red pepper, broccoli and asparagus best. It's tasty, full of good fats, fiber, protein and anitoxidants. And moms-it's figure friendly!

White Bean Dip
1 14 oz can white beans, rinsed and drained
1 large clove of garlic, chopped
Small handful of italian parsley, chopped
Juice of one lemon
1/4 C. Olive oil(up to 1/3 cup if it seems like it needs more)
salt and pepper to taste

Combine all ingredients in a heavy duty blender or food processor and blend until smooth and creamy. Serves 4-6.


Pita Chips
Whole wheat pita cut into wedges(I use 1/2 to 1 per person served)
olive oil spray
salt and pepper
dried oregano, rosemary or thyme

Preheat oven to 350. Spray baking sheet lightly and layer pita triangles in a flat layer. Spray tops with olive oil and sprinkle with salt, pepper and herbs. Bake until lightly browned and crisp, about 7-10min.

This makes a great appetizer that keeps well in the fridge for a couple of days or a nice snack/lunch alternative. I have even stuffed a pita with some dip and cucumber, spinach leaves, tomato slices and sprouts. Very yummy!

Avocados

When I was a child growing up in California, my parents gardened. We had fruit trees, veggies, and my favorite, avocado trees. I remember sitting under those trees with a knife, spoon and salt and pepper shakers eating avocados to my hearts content. Now I continue to eat them nearly daily for not only the delicious taste and versatility, but for the health benefit. My son is a big avocado lover as well and he will eat it on just about anything. One morning, I was nearly out of groceries(I had missed my regular shopping day) and I had to figure out what to give my son that was healthy, but tasty enough that a 2 year old couldn't resist it. Avocado toast is what I came up with and it has been a staple ever since. Avocados are an amazing fruit, yes that's right, a fruit! A lot of people dismiss the avocado because it is high in fat, but that is the wrong idea. Avocados have loads of oleic acid which helps to lower bad cholesterol. It also has lots of potassium, Vit K, fiber, B6, folate and cancer fighting properties. Pair it with some ezekiel bread and you have a perfect combination.

1 Avocado, peeled, pitted and chopped
4 Slices Ezekiel bread, toasted
salt and pepper

Mash the avocado chunks until fairly smooth and easy to spread. Add salt and pepper to taste. Spread on toast as you would butter or jam. Enjoy! Serves 4.

The avocado is so versatile. We eat them on toast, in salads, on sandwiches, as well as, the usual suspects of tacos, fajitas,egg burritos etc. We even love them plain with a little salt and pepper. If your family enjoys guacamole, try trading in your tortilla chips for some homemade whole wheat pita chips and dig in. Be creative and eat your avocados!