• eating healthy
• simple meals
• variety
• quick meals
• accessible ingredients

I’m excited to share a cookbook with you that covers all those aspects! Even if you aren’t a “full-time vegetarian”, you  may be interested in eating this way now and then. This book can be great for everyone!

The Best 30-Minute Vegetarian Recipes

The Best 30-Minute Vegetarian Recipes contains varied and delicious recipes that can be prepared in 30 minutes or less! Author Marie-Claude Morin is a well-known redio personality, recipe developer, and bestselling cookbook author.

What’s In The Book?

The introduction provides tips for using the recipes, as well as a list of pantry essentials. The 150 recipes are divided into the following categories:

• Appetizers
• Soups
• Salads
• Main Dishes
• Sides
• Desserts

Tempt Your Palate

Among the recipes are classics as well as new and interesting combinations. Here are just a few of the recipes included:

• Bean Dip
• Feta Cheese Bites
• Wild Rice Salad
• Tabbouleh
• Grilled Vegetable Sandwich
• Spinach Quiche
• Pesto Pizza
• Vegetable Curry
• Mini Lasagnas
• Three-Bean Omelet
• Veggie Burger
• Ricotta Coconut Cake

My Thoughts

This is a great book to have for not only vegetarians but for those of us who like to have a meatless meal now and then. While it says 30-minute meals, the first time I made a meal it took  me longer than that. I should also point out that it usually takes me longer to make a new meal the first time. The second time I made the same meal it was much closer to 30 minutes, as long as you multi-tasked the steps appropriately. Here are a few other things I liked:

• Color Photos: There are several gorgeous color photos of some amazing recipes!
• Healthy: I was impressed by the author’s dedication to using real ingredients.
• Two units of measure: For each recipe, the measurements are in English units and metric.

Where to Buy

You can find The Best 30-Minute Vegetarian Recipes on Amazon.com. I’ve also added it to my Amazon.com store in the ‘Books for Parents’ category.

As a bonus, I can share with you a recipe from the book!

Spinach Ricotta Cannelloni

Don’t have much time? This recipe takes just a few steps.

Makes 8 small cannelloni

Preparation:

• Preheat broiler
• 8-inch (20 cm) square glass baking dish, greased

Ingredients:

• 4 spinach lasagna noodles (see Tip,below)

Filling:

• 1 tsp olive oil (5 mL)
• 1 onion, chopped
• 1 clove garlic, chopped
• 3 cups fresh spinach, chopped (750 mL)
• 1/2 cup ricotta cheese (125 mL)

Béchamel:

• 2 tbsp butter (30 mL)
• 2 tbsp all-purpose flour (30 mL)
• 1 1/4 cups milk (300 mL)
• Salt and freshly ground black pepper
• 1 cup shredded Emmental cheese (250 mL)
• Paprika

Directions:

1. In a large pot of boiling salted water, cook lasagna noodles according to package directions until tender but firm. Drain and rinse under hot water. Drain well and cut crosswise in half.
2. Filling: In a skillet, heat oil over medium heat. Sauté garlic and onion for about 5 minutes or until softened. Stir in spinach until wilted. Remove from heat and stir in ricotta.
3. Spoon filling equally onto one end of each piece of lasagna, roll up and place in a baking dish, seam side down.
4. Béchamel: In a saucepan, melt butter over medium heat. Sprinkle with flour and sauté for 30 seconds. Gradually whisk in milk and bring to a simmer,, whisking constantly. Simmer, stirring, for about 5 minutes or until thickened. Season with salt and black pepper to taste.
5. Pour béchamel evenly over cannelloni. Top with cheese and a little paprika. Broil about 5 minutes or until cheese is melted and browned.

Tip: The flat lasagna noodles without curly edges work best for this recipe.

Variation:

Spinach, Roasted Pepper, and Basil Cannelloni: Reduce the spinach to 2 cups (500 mL) and add 1 roasted red bell pepper, finely chopped, with the ricotta. Stir 1/4 cup (60 mL) finely chopped fresh basil into the béchamel with the salt and pepper.

MamaWendy’s Note:

In case you don’t know what Emmental cheese is (like I didn’t) it’s a type of Swiss cheese.

Excerpted from The Best 30-Minute Vegetarian Recipes by Marie-Claude Morin. Photographs copyright © 2009 Headlight, Text © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

[Disclosure: I received a review copy of this book from the publisher Robert Rose Inc. With that being said, the comments and opinions above are purely my own.]

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Related Articles:

• Farro: The New-Again Ancient Grain & Great Vegetarian Protein Source
• Healthy Vegetarian Recipe: Quinoa Chowder with Spinach and Feta

5-Bean Quinoa Salad

5-Bean Quinoa Salad

This meal is a great summer option; it is light, cool, and easy to make (takes about 15-20 minutes). It is also high fiber, sugar conscious, gluten free, dairy free, vegan, and vegetarian – truly a meal for just about anybody!

We love that this is another vegetarian meal (it’s vegan, too). Quinoa is a complete protein so this is a full meal for us, or I should say a complete meal for us. It is on the light side. It could also be used as a side dish; it is my current favorite dish to bring to potluck meals.

Caribbean Chicken Pockets

Need a recipe for those mangoes you have laying around? I have a great one! When I first came across this recipe, the ingredient combinations weren’t something I was used to and did sound a bit odd (mango, yogurt, mayonnaise, garlic powder, and chicken). But I decided to try it and I’m glad I did – it was delicious!

This is a really easy recipe, especially if you have the chicken cooked ahead of time. It is also light and cool, which tastes great during the hot summer.

Caribbean Chicken Pockets

Hummus and Veggie Sandwich

Light enough for a light lunch – or dinner – this yummy sandwich is sure to be a hit for the entire family. Summer to me means cucumbers, tomatoes, hummus, and lettuce – and this sandwich has it all covered, and then some!

Quinoa-Stuffed Avocados

Another favorite summer recipe of ours also involves quinoa – it’s so versatile! This meal is very easy to make, vegan, and very nutritious. Check out Vegan Planet for the recipe and a photo.

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• Caribbean Chicken Pockets: Easy, Cool Summer Recipe

I have an easy recipe for making your own taco seasoning that is tasty and much better for you. Here are the ingredients that you add to a pound of ground beef.

Ingredients:

• 1 tsp organic chili powder
• 1/4 tsp organic garlic powder
• 1/2 tsp organic onion powder
• 1/4 tsp organic oregano
• 1/2 tsp organic paprika
• 1 1/2 tsp organic cumin
• 1 tsp natural mineral salt
• 1/2 tsp organic black pepper
• 1/4 cup water

Another Taco Tip:

Once the meat is browned, I usually add some finely chopped cabbage (maybe 1/3 head) along with more water. Let the cabbage simmer for a little while (maybe 10 minutes) until tender. You may need to add more water as it cooks.

I do this for two reasons:

• Great way to sneak some cabbage into our diet
• Makes the taco meat mixture go farther

Also, don’t forget your organic taco shells!

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What does that mean exactly?

I am pretty “crunchy” when it comes to eating healthy and overall nutrition (for myself and my family). Part of that ‘crunchiness’ was a deep desire to breastfeed my baby for a long time (which is actually not so radical but rather the way humans were meant to be fed). This belief led me to research my choices when starting solid foods for our baby and led me to new information and a new way to approach introducing solid foods that is compatible with my health-focused attitude towards food – and led me to introduce solids differently than most people do.

I exclusively breastfed my son and we waited to start solid foods until he was eight months old. We skipped rice cereal completely; his first food was some avocado that I mashed. Waiting the appropriate few days between new foods, we then tried mashed bananas. No need for anything from a store-bought jar! We also made sure that “food was fun” for the first year, meaning that it was just for experimenting with, getting familiar with, learning hand-eye coordination, but absolutely NOT to replace any breast milk or become regular stand-alone meals.

Our son's first food - avocado. He was excited about the first bite, but not so much about the next few bites. They are one of his favorite foods to this day.

Disclaimer

I want to remind you to read my disclaimer. I am not a medical doctor and you should always consult your physician for medical advice and opinions before you try any of these ideas. I am providing this information for educational purposes and sharing what worked for me.

1. Delay Solid Food Introduction

Health experts and breastfeeding experts recommend waiting until your baby is at least six months old before starting solid foods. In fact, many organizations (such as the World Health Organization and the American Academy of Pediatrics) recommend that all babies be exclusively breastfed (no cereal, juice, or any other foods) for the first six months of life (not the first 4-6 months). Even with the new recommendation of six months, many health care providers still share the old recommendation of starting solids at four month old.

When most people hear these numbers, they think it’s when they HAVE to start their baby on solid foods, when that’s not really the case at all. Six months is the minimum age to start solids, not the mandatory age.

Watch the baby, not the calendar

From Kellymom.com: Solids readiness depends on both the maturity of baby’s digestive tract and baby’s developmental readiness for solids. Research indicates that 6 months appears to be ideal for avoiding the allergies and other health risks of too-early solids. Most babies are developmentally ready for solids somewhere between 6 and 8 months.

Why?

Kellymom.com (one of my favorite sites) shares in great detail why many experts recommend delaying solids. Here are a few of the top reasons:

• Delaying solids gives baby’s digestive system time to mature. Their digestive system is still pretty immature at four months. Digestive enzymes don’t reach adequate levels until 6-9 months (depending on the enzyme). If solids are started before a baby’s system is ready to handle them, they are poorly digested and may cause unpleasant reactions (digestive upset, gas, constipation, etc.). Remember, “outward” signs of being ready for solids do not mean that your baby’s inner digestive system is mature and ready.

• Delaying solids decreases the risk of food allergies. Babies possess what is often referred to as an “open gut” from birth until somewhere between four and six months of age. This means that the spaces between the cells of the small intestines will readily allow intact macromolecules, including whole proteins and pathogens, to pass directly into the bloodstream. Introduced before the gut closes, solid food can irritate the gut leading to allergies or food sensitivities.

• Delaying solids helps to protect baby from iron-deficiency anemia. The introduction of iron supplements and iron-fortified foods, particularly during the first six months, reduces the efficiency of baby’s iron absorption. One study found no cases of anemia within the first year in babies breastfed exclusively for seven months and concluded that breastfeeding exclusively for seven months reduces the risk of anemia.

• Delaying solids helps to protect baby from future obesity. The early introduction of solids is associated with increased body fat and weight in childhood.

• Delaying solids helps mom maintain her milk supply. Studies have shown that for a young baby solids replace milk in a baby’s diet – they do not add to baby’s total intake. The more solids that baby eats, the less milk he takes from mom, and less milk taken from mom means less milk production. Babies who eat lots of solids or who start solids early tend to wean prematurely.

2. Skip the Cereals

If you ask most pediatricians, childcare books, and other parents they will say to start baby on rice cereal mixed with breast milk or formula. This thinking has been around for 60 years! But would it surprise you to know that there is no scientific basis for this recommendation? None at all.

If you delay starting solids until six months or later, you can skip the rice cereal and start with foods that actually have nutritional value. More health experts are now becoming concerned about babies getting used to the taste of highly processed white rice and flour, which could set them up for a lifetime of bad habits (such as a weakness for cakes and cookies).

But what about the iron?

People will say that babies need rice cereal due to the added iron content. It’s debatable whether healthy breastfed babies need the extra iron (you can get baby’s iron levels checked). Human milk does not contain large amounts of iron, but iron in breast milk is better absorbed than that from other sources. Approximately 50 percent of the iron in mother’s milk is absorbed, compared to only a 7 percent absorption from formula, and a 4 percent absorption from infant cereals.

Why?

• After processing strips away fiber, vitamins, and other nutrients, white rice is a nutritional disaster, as processed as anything in the food supply, and the nutritional equivalent of table sugar.

• White rice is a refined carbohydrate, a group of highly processed, nutritionally devoid foods that have been linked to increased rates of heart disease, insulin resistance, eye damage, and cancer in adults, and are worthless nutritionally for infants as well.

• Feeding infants cereal has been associated with an increased risk of type 1 diabetes and may prime your baby’s appetite for a lifetime of processed carbs in the form of white bread, cookies, and cakes.

• Ironically, the introduction of iron supplements and iron-fortified foods (such as cereal), particularly during the first six months, reduces the efficiency of baby’s iron absorption.

my sweet boy and his sweet potato face

3. Keep Breast Milk Primary Source of Nutrition

When you introduce solid foods, breast milk consumption should not diminish at all. The American Academy of Pediatrics as well as breastfeeding experts worldwide agree that breast milk should be the primary source of nutrition/calories in baby’s diet for the first 12 months. Solid food is mainly for practice/exploration and teaching them to eat, not to get nourishment.

Food is fun for the first year.

For those of you with well-meaning but uninformed family and friends that ask “when are you going to feed the baby real food“, remember that breast milk and/or formula IS real food. These will be enough to sustain your baby’s nutritional needs up to one year old.

Why?

• Introductionof solids before 6 months of age generally does not increase total caloric intake or rate of growth and may displace the important nutrition your baby needs to receive from breast milk and/or formula and onlysubstitutes foods that lack the protective componentsof humanmilk.

• Babies need fat and breast milk is the best source. Solid foods (from a jar, especially) do no contain enough fat and calories to replace breast milk. Check out the comparison: Human milk has 22 kcal/oz and 1.15 g fat/oz while applesauce has 16 kcal/oz and 0 g fat/oz, carrots have 10 kcal/oz and 0 g fat/oz.

More Information

• Is my baby ready for solids? on Kellymom.com
• Myths about solids readiness on Kellymom.com
• How to start solids on Kellymom.com
• Wholesomebabyfood.com

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1. Pure Water

Most people don’t drink enough plain, pure water. We are a dehydrated nation and we don’t even know it. Part of the problem may be that people think drinking ANY liquids will do the job of hydrating our bodies. But according to Dr. Batmanghelidj, M.D. nothing substitutes for water; not a thing. If you rely on coffee, tea, alcoholic beverages, sodas, and even fruit juices for your hydration, you are doing your body a disservice.

How much water should we drink? We should be drinking enough water throughout the day to not allow ourselves to become thirsty. A good guide is to observe the color of your urine. It should be a very light-colored yellow. If it is a deep yellow then you are likely not drinking enough water and your body is beginning to become dehydrated. When it becomes orange, then the body is truly dehydrated and some part of the body is suffering from that dehydration.

For more water information:

• The Water Cure: An Interview with Dr. Batmanghelidj on NaturalNews.com
• Water: For Health, for Healing, for Life: You’re Not Sick, You’re Thirsty! by Dr. Batmanghelidj, MD
• Your Body’s Many Cries for Water by Dr. Batmanghelidj, MD

How to Get Your Kids to Drink More Water

• Drink water yourself. Practice what you preach, right? If you drink only water, your kids will see that and be more apt to follow. Remember my previous article on modeling? You really have tremendous influence on what your kids eat and drink.
• Start early. Many parenting philosophies preach “start how you mean to continue” and drinking water can definitely follow this. If you provide your young child/toddler with only water, they won’t know what anything else tastes like, so water will taste good!
• Add a splash of something. If you need to wean them from drinking juice (or milk) you can start by watering down their juice until the combination of water/juice is 90:10 – and then you move in for 100% water! We also add our son’s powdered vitamin (Amazing Grass Kidz Superfood) to water and that makes it tasty!

Don’t Forget Water Quality!

We should be drinking clean spring water and filtered water. I would not recommend drinking tap water, distilled water, or fluoridated water.

And before you reach for that bottled water, read my previous article on the waste and deception behind bottled water (and safe, eco-friendly alternatives).

2. Avocados

Omega 3 fatty acids are missing in the average western diet and this missing fatty acid is behind a lot of bad health and disease. It just so happens that avocados are high in omega 3 and omega 6. Some people are afraid of avocados because of their higher fat content, but it’s important to understand that a body needs fats as long as they’re healthy ones. Avocados are a good source of healthy fat.

Also, there is no cholesterol in avocados. Even though avocados contain no cholesterol, the monounsaturated fatty acids in avocados can improve total cholesterol.

You can tell when avocados are ripe by color and gentle squeezing. If the normally green skins are turning brownish and you can mush it slightly with a gentle squeeze, those are ready to eat. However, if you are not using them right away, pick the green hard ones and let them ripen at home.

My Thoughts:

We don’t drink milk but we know our child (and us too) needs healthy fat, Vitamin D, and calcium. That’s one of the reasons we wanted to include avocados in his (and our) diet from early on; it’s a great source of healthy fat. He has always loved avocados (well, except for his very first taste)!

3. Spinach

Spinach is an excellent source of iron, calcium, and folic acid, along with vitamins A and C, which is great for growing bones and brains. Spinach has also been found to fight cancer, slow the effects of aging on the brain, and improves and protects eyesight.

How to Get Your Kids to Eat Spinach

• Mix it in Stuff. There are so many ways to incorporate spinach into a child’s diet. You can mix it with ground turkey and taco seasoning to make tasty turkey burgers. You can even blend it with your healthy homemade Popsicles!
• Mix it in more stuff. Stir it into hot soups, toss it into tomato sauce, and tuck it into quesadillas.
• Topping. Make a spinach pesto to add to your child’s favorite pastas or poultry dishes.

Buy Organic

Since spinach is listed as one of the ‘Dirty Dozen’ (conventional fruits and vegetables found to be highest in pesticides) by Environmental Working Group, it’s best to buy organic spinach.

4. Eggs

Unfortunately eggs have gotten a bad rap for contributing to high cholesterol levels in people. But there have been several studies that discovered that there was actually no difference in heart disease risk in those who consumed more than one egg a week. Another study concluded that eggs did not contribute significantly to the body’s cholesterol levels.

In fact, eggs are one of the most nutritious foods you can eat. They are filled with many vitamins and minerals:

• Eggs are a natural source of protein and Vitamin D, which helps to build and maintain muscle.
• Eggs are also high in B vitamins, iron, and folate.
• Eggs contain choline, which is an important nutrient for healthy brain functioning, and it also helps to reduce inflammation and regulate the cardiovascular system.
• Eggs may in fact contain more lutein than most green vegetables.
• Zeaxanthin is also found in eggs, which can also assist with the prevention of macular degeneration.

How to Get Your Kids to Eat Eggs

• Breakfast Burrito. These are a favorite at our house. In addition to scrambled eggs, we also include potatoes, cheese, salsa (or raw peppers and onions), and healthy sausage. Just combine your desired ingredients on a tortilla. You could also add black beans as well.
• Quiche. Not just for breakfast, quiches are a great dinner option where you can include your family’s favorite ingredients like turkey sausage, vegetables, or cheese with the eggs.

Buy Organic

Eggs should always be bought from truly organic sources, as these have far higher nutritional value than normal store-bought eggs. These eggs contain far more omega-3, which helps to increase our HDL (good) cholesterol levels while decreasing our LDL (bad) cholesterol levels.

5. Blueberries

Loaded with vitamins, minerals, and antioxidants — substances that slow the body’s release of chemicals that can damage cells — blueberries can help lower cholesterol, sharpen memory, and fight certain cancers, prevent urinary infections, reduce blood sugar, lower blood pressure, and ease depression symptoms.

You can get these health benefits from either fresh or frozen blueberries, but those fake blueberries in processed foods won’t do you any good!

How to Get Your Kids to Eat Blueberries

• Homemade Popsicles. Mix it with spinach in some healthy homemade Popsicles!
• Oatmeal. Put it in their morning oatmeal.
• Snack. Eating fresh blueberries is a yummy snack!
• Mix in Stuff. Make a purple puree with blueberries and spinach and add to tacos, burgers, and pancakes.

Buy Organic

Blueberries are also listed as one of the ‘Dirty Dozen’ (conventional fruits and vegetables found to be highest in pesticides) by Environmental Working Group, so it’s best to buy organic.

6. Sweet potatoes

Packed with vitamins B, C, and E, plus calcium, potassium, and iron, sweet potatoes are also rich in complex carbohydrates and fiber, which keeps digestion moving along properly. The beta carotene in sweet potatoes protects cells from damage. Sweet potatoes are good at preventing a sugar crash, due to those complex carbohydrates.

How to Get Your Kids to Eat Sweet Potatoes

• Steamed. Peel, cut into chunks, and steam for 10 minutes or until tender. Mash on plate and add butter and salt. Our son loves this!
• Homemade Fries. We slice sweet potatoes into thin strips and place them on a baking stone (not an aluminum sheet). We then spread a mixture of coconut oil, seasoned salt, and other spices over them and bake.
• Mix in Stuff. Sneak some into recipes for a subtle sweetness or add to pasta sauces to cut the acidity of tomato that some kids dislike.

Buy Organic

Sweet potatoes are also listed as one of the ‘Dirty Dozen’ (conventional fruits and vegetables found to be highest in pesticides) by Environmental Working Group, so it’s best to buy organic.

7. Oats

These whole grains help prevent blood sugar spikes and crashes, will keep your child feeling full, and aid in escorting bad cholesterol out of the body.

How to Get Your Kids to Eat Oats

• Breakfast Oatmeal. Use the old-fashioned rolled oats (or steel cut oats if you have time) since they offer more fiber and longer-lasting energy than the quick-cooking kind. Top with blueberries for a healthy breakfast.
• Pancakes. Consider making making oatmeal pancakes.
• Cookies. For a healthier version, use applesauce instead of the fat, cut back on the sugar, and use dark chocolate chips and dried fruit.
• Binder in Recipes: Instead of bread crumbs in recipes, use chopped oats in meals like meatloaf or meatballs.

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[Photo credits:  Angga Hadilaksananto (water), Brybs (avocado), Andreas Andersson (spinach), Robert Michie (eggs), Brad Harrison (blueberries), Vangelis Thomaidis (sweet potatoes), Spencer Ritenour via Park Slope Lens (oats)]

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• March is National Nutrition Month®: ‘Nutrition From the Ground Up’
• Healthy Vegetarian Recipe: Quinoa Chowder with Spinach and Feta
• My Breastfeeding Journey
• Breastfeeding Tips: How to Prepare for Success

For busy home chefs, chances are most of us are looking for one or more of the following attributes in a meal:

• Easy to make
• Make ahead of time and refrigerate or freeze for later use
• Easy-to-find ingredients found in grocery stores
• Produce-based and/or meatless (for those concerned about eating healthy and locally)
• Reliable (your family will like it)
• Comfort food

Comfort Food

What do you think of when you hear the words ‘comfort food’? Perhaps food rich in flavor, unpretentious, and that makes you feel good? Maybe it reminds you of favorite meals at Grandma’s house, or times spent around the table with family and friends.

Research has shown that food likes and dislikes follow us our entire lives, which may be why we have such a strong emotional attachment to comfort foods and may be why we want to bring familiar tastes and flavors back into our kitchens.

500 Best Comfort Food Recipes

500 Best Comfort Food Recipes contains all your favorite comfort food recipes – plus many more new ones! With the great variety offered, this cookbook is sure to be the one home cooks turn to the most when preparing everyday meals, special get-togethers, and holiday celebrations. Author Johanna Burkhard received a degree in Food Science and Nutrition from the University of Western Ontario. She is a food writer, having contributed to a variety of publications, and is the author of seven cookbooks.

What’s In The Book?

The first section provides an introduction as well as information on basic equipment, easy steps for preparing a recipe, making the most of your shopping trip, time-saving kitchen strategies, and ways to streamline your kitchen. Whether you are a young adult starting out on your own or a “seasoned” home chef, it’s always nice to read an expert’s thoughts on some of these topics. I bet you will learn a few handy tips!

Recipes

The recipes in the book are divided into 15 chapters:

• Breakfast and Brunch
• Sandwiches and Light Suppers
• Appetizers
• Salads
• Soups
• Stews, Pot Roasts, and One-Pot Simmers
• Main Dishes
• A Pound of Ground
• Pasta
• Rice, Beans, and Grains
• Vegetables
• Breads and Muffins
• Cookies, Bars, and Squares
• Cakes and Pies
• Desserts

Example of Types of Recipes

Here are just a few of the mouth-watering, familiar, favorite comfort foods that are included in the book:

• Stuffed French Toast with Ricotta and Blueberries
• Breakfast Hash Brown and Sausage Bake
• Tuna Cheddar Melt
• Greek Chicken Pitas
• Creamy Spinach Dip
• Always Popular Layered Bean Dip
• Caesar Salad
• Greek Pasta Salad
• Cheese-Smothered Onion Soup
• Turkey Vegetable Chowder
• Pulled Pork
• Old-Fashioned Beef Stew
• Sunday Roast Beef with Wine Gravy
• Chicken Cordon Bleu
• Kids’ Favorite Spaghetti Pie
• Turkey Chili with Macaroni and Vegetables
• Best-Ever Macaroni and Cheese
• Creamy Tuna Pasta Bake
• Wild and Brown Rice Pilaf
• Quinoa with Almonds
• Classic Scalloped Potatoes
• Teriyaki Vegetable Stir Fry
• Sticky Cinnamon Buns
• Yorkshire Pudding
• Gingersnaps
• Easy Chocolate Cupcakes
• Bananas Foster Bread Pudding

International Comfort Foods

Along with classics, there are also soul-satisfying international comfort foods sure to please, such as:

• Spanakopita
• Tandoori Chicken
• Pad Thai
• Jamaica Rice and Peas
• Lebanese Chicken Kebabs
• Indian-Style Lentils

My Thoughts

This is an absolutely delightful cookbook; my mouth was watering as I flipped through the recipes! I think I will be busy with new recipes for quite awhile! What a problem to have, huh?! Here are a few other things that stood out to me:

• Color Photos: There are several gorgeous color photos of some amazing recipes! That’s a great place to start when trying a new cookbook!
• Healthy: I was impressed by the author’s dedication to using real ingredients.
• Two units of measure: For each recipe, the measurements are in English units and metric.

Great Gift Idea

I really love this book and was thinking that it would make a great gift for many people or occasions:

• Wedding: With such a wide variety of recipes, this would be great for a young couple starting out. It would be neat to combine a related item from the gift registry and this cookbook.
• Birthday: This would be a great gift for a fellow foodie, or for someone who is hard to buy for, or who already has everything!
• High School/College Graduate: Since it contains a little of everything, 500 Best Comfort Food Recipes is ideal for young people just starting out on their own.

Where to Buy

You can find 500 Best Comfort Food Recipes on Amazon.com. I’ve also added it to my Amazon.com store in the ‘Books for Parents’ category.

As a bonus, I can share with you several recipes from the book!

Sharing Some Recipes

Need a make-ahead breakfast bake? How about a meatless meal? Or maybe a “winner” for the kids? Here are three recipes from the book that your family is sure to love!

What a relief to know when you come home frazzled from a day at work, you can count on these tasty chicken fingers stashed away in your freezer. Round out the meal with rice and a steamed vegetable, such as broccoli, for a dinner that’s on the table in 30 minutes.

Preparation:

• Preheat oven to 400°F (200°C)
• Rimmed baking sheet, with greased rack

Ingredients:

• 1/2 cup finely crushed soda cracker crumbs (about 16 crackers) (125 mL)
• 1/3 cup freshly grated Parmesan cheese (75 mL)
• 1/2 tsp dried basil leaves (2 mL)
• 1/2 tsp dried marjoram leaves (2 mL)
• 1/2 tsp paprika (2 mL)
• 1/2 tsp salt (2 mL)
• 1/4 tsp freshly ground black pepper (1 mL)
• 4 small boneless skinless chicken breasts
• 1 egg
• 2 tbsp butter (30 mL)
• 1 clove garlic, minced

Directions:

1. In a food processor, combine cracker crumbs, Parmesan cheese, basil, marjoram, paprika, salt and pepper. Process to make fine crumbs. Place in a shallow bowl.
2. Cut chicken breasts into four strips each. In a bowl, beat egg; add chicken strips. Using a fork, dip chicken strips in crumb mixture until evenly coated. Discard any excess egg and crumb mixture. Arrange on greased rack set on baking sheet. In small bowl, microwave butter and garlic at High for 45 seconds or until melted. Brush chicken strips with melted butter.
3. Bake in preheated oven for 15 minutes or until no longer pink in center. (If frozen, bake for up to 25 minutes.)

Tips:

• You can also make extra batches of the crumb mixture and store in the freezer.
• Instead of boneless chicken breasts, prepare skinless chicken drumsticks in the same way but bake in a 375°F (190°C) oven for 40 to 45 minutes or until tender.

Traditional paella is made in a wide shallow pan, but today’s nonstick skillet makes a very good substitute and reduces the amount of oil needed for this dish.

Preparation:

Preheat oven to 375°F (190°C)

Ingredients:

• 4 cups assorted prepared vegetables (1 L) (see Tip, below)
• 3 1/2 cups chicken or vegetable stock (875 mL)
• 1/4 tsp saffron threads, crushed (1 mL)
• Pinch hot pepper flakes
• Salt
• 2 tbsp olive oil (30 mL)
• 4 green onions, chopped
• 3 large cloves garlic, finely chopped
• 1 1/2 cups short-grain white rice, such as Arborio (375 mL)

Directions:

1. Cook vegetables (except peppers and zucchini) in a saucepan of boiling, lightly salted water for 1 minute. Rinse under cold water to chill; drain well.
2. In the same saucepan, bring stock to a boil. Add saffron and hot pepper flakes; season with salt to taste. Keep warm.
3. In a large nonstick skillet, heat oil over medium-high heat. Add green onions and garlic; cook, stirring, for 1 minute. Add vegetables to skillet; cook, stirring often, for 4 minutes or until lightly colored. Stir in rice and hot stock mixture. Reduce heat so rice cooks at a gentle boil: cook, uncovered, without stirring, for 10 minutes or until most of the liquid is absorbed.
4. Cover skillet with lid or foil. (If skillet handle is not ovenproof, wrap in double layer of foil.) Bake for 15 minutes or until all liquid is absorbed and rice is tender. Remove; let stand, covered, for 5 minutes before serving.

Tip:

Try a variety of different vegetables, including bite-size pieces of broccoli, cauliflower, asparagus, green beans, bell peppers and zucchini.

Need a breakfast dish for company? Or maybe just a special change from your regular breakfast? This wonderful breakfast bake is easy to make – and can be made ahead of time and refrigerated.

The author states, “Make-ahead dishes are always appreciated for a special breakfast or brunch. I doubled this recipe and also prepared a vegetarian version to serve at a post-wedding brunch. The dishes were baked just before the guests arrived, and the food stayed nicely warm on the buffet table. Leftovers the next day were just as delicious!”

Variation:

For a vegetarian version, omit sausage and add 1 diced red bell pepper along with hash browns and onion in skillet.

Preparation:

• Preheat oven to 350°F (180°C)
• 8-inch (20 cm) square baking dish, well greased

Ingredients:

• 8 oz lean pork or chicken sausages, casings removed (250 g)
• 1 tbsp vegetable oil (15 mL)
• 3 cups frozen diced hash brown potatoes (750 mL)
• 1 onion, chopped
• 1/2 tsp dried crumbled sage (2 mL)
• 1/4 tsp dried thyme leaves (1 mL)
• 1 cup shredded Cheddar cheese (250 mL)
• 4 eggs
• 1 cup milk (250 mL)
• 2 tbsp freshly grated Parmesan cheese (30 mL)
• 1 green onion, finely sliced
• Freshly ground black pepper

Directions:

1. In a large nonstick skillet over medium-high heat, cook sausage, breaking up meat with back of a wooden spoon, for 5 minutes or until no longer pink. Transfer to a plate lined with paper towel to absorb any fat. Let cool. Chop sausage meat, using a knife or pulsing in a food processor.
2. Return skillet to medium-high heat and add oil. Cook potatoes, onion, sage and thyme, stirring often, for 10 minutes or until potatoes are nicely browned. Arrange potato mixture in prepared dish. Top with sausage and Cheddar cheese.
3. In a bowl, beat together eggs, milk, Parmesan cheese and green onion. Season with pepper. Pour over cheese layer. (Can be prepared ahead. Cover and refrigerate for up to 1 day.)
4. Bake in preheated oven for 35 to 40 minutes (10 minutes longer if refrigerated) or until top is golden and a knife inserted in the center comes out clean. Transfer to a wire rack and let stand for 10 minutes before serving.

Tips:

• This recipe can be doubled and baked in a 13- by 9-inch (33 by 23 cm) baking dish for 45 to 50 minutes.
• Personal note: When we made this, we used shredded hash browns (instead of diced)

Photos and recipes excerpted from 500 Best Comfort Food Recipes by Johanna Burkhard © 2010 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

[Disclosure: I received a review copy of this book from the publisher Robert Rose Inc. With that being said, the comments and opinions above are purely my own.]

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• Farro: The New-Again Ancient Grain & Great Vegetarian Protein Source
• Cheesy Lentils: Easy Vegetarian Recipe
• Healthy Vegetarian Recipe: Winter Greens with Carrots, Feta Cheese, and Brown Rice
• March is National Nutrition Month®: ‘Nutrition From the Ground Up’

What is Farro?

Farro is one of the oldest grains cultivated by humans and is believed to have fed the Roman legions as they marched across Europe and the Middle East. It was originally found in in the Middle East and is now primarily grown in Italy. It is minimally processed, very nutritious, and a great way to add a vegetarian protein source to your diet.

Farro Features

• Good (vegetarian) source of fiber, protein, and iron
• Low-gluten
• Versatile, can be eaten with a variety of foods and spices
• Pearled farro is easy to prepare, cooks in just 15 minutes

(Pearling removes the outer husk of the seed, shortening the cooking time.)

What does Farro taste like?

Some might describe the flavor as ‘nutty’, but I don’t know if that comes across to me. It’s just a simple taste, similar to brown rice, but with a chewier texture.

What do you do with Farro?

As with all new foods, it can be daunting to figure out ways to use it. Here are a few of the ways we’ve found (so far) to include it in our diet:

1. Add to plain tomato soup (or any thin soup) for extra protein
2. For breakfast with maple syrup and blueberries (or any fruit, and maple syrup is optional)
3. Add cooked farro to our squash enchiladas for extra protein
4. In place of rice in various recipes (burritos, winter greens meal, etc.)
5. On lettuce salads
6. Plain in a bowl with some feta cheese
7. Warm with butternut squash (recipe on back of bag)

Another way I have heard it used (but have not tried) is to make a simple salad with it using garbanzo beans, assorted veggies, fresh garlic, and a light oil/vinegar dressing.

Cooked farro with fruit

winter squash enchiladas (with farro inside)

You can find more Farro recipes online at Earthly Choice. You will find a couple recipes for Side Dishes, Salads, Soups, Breakfast, and Dinner categories.

Where to buy Farro?

Finding Farro is probably going to be the biggest challenge right now, that is until it becomes more mainstream here in the United States. We discovered it at our local Costco (which has a fabulous selection of organic items) for just $7.99 for a 3 lb. (48 oz.) bag, although not every Costco will carry it. It may depend on your area of the country. I have also seen it at Whole Foods, although it comes in a smaller bag and the price doesn’t even come close to matching Costco’s price (I think it was almost $6 for a 12 oz. bag).

The Earthly Delights brand is available on Amazon.com, but the best prices I could find for organic Farro online were at Shop Organic.

What do you think?

Does this interest you? Are you willing to try it? Or if you have already tried it, what do you think? Let me know your thoughts (and any great recipes)!

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Healthy Salad Dressing Recipe

Use all organic ingredients:

• 1/3 cup lemon juice
• 1 cup extra virgin olive oil
• 1/2 tsp. organic oregano
• 1/2 tsp. organic cumin
• 1/2 tsp. organic garlic powder
• 1/2 tsp. organic cayenne
• 1 Tbsp. Bragg’s Liquid Aminos

Mix all ingredients together and store in a cruet in the pantry or cupboard.

My Thoughts

This makes a lot of dressing and I am not able to use it fast enough. Depending on your usage and family size, I might recommend halving the recipe or even quartering it.

I actually make this the lazy way (or maybe it’s the hard way, depending on how you look at it). I make this in an individual amount right as I make my salad. I don’t measure any of the ingredients but just guess and add them to a small bowl, stir, and pour over my salad. I use about 1 T. of olive oil, I would guess, and then just splashes of the liquids, and a few shakes of the spices. It works for me, although some people might not want to make their salad dressing each time they make a salad.

Other Uses

In addition to salads, this is also great on wraps, steamed vegetables, or as a dip. Let me know what you think of it after you try it!

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[Image courtesy Gunnar Brink]

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• Healthy Vegetarian Recipe: Quinoa Chowder with Spinach and Feta

750 Best Muffin Recipes: Everything from breakfast classics to gluten-free, vegan, & coffeehouse favorites

750 Best Muffin Recipes is the definitive collection of muffin recipes! It offers an amazing variety of flavors and options covering many food preferences. The author, Camilla V. Saulsbury, is a freelance food writer and recipe developer. She has won several of North America’s top cooking competitions, has made multiple appearances on the Food Network, and has been featured in the New York Times as well as many magazines.

What’s In the Book?

The first section of the book covers tips for making muffins, discusses ingredients, equipment, and gluten-free muffin making.

The recipes are divided into nine innovative chapters:

• The Top 25 Classics
• Breakfast Muffins
• Coffeehouse Muffins
• Lunch and Supper Muffins
• Farmers’ Market Muffins
• Global Muffins
• Superfood Muffins
• Gluten-Free Muffins
• Vegan Muffins

Within those chapters you will see such fabulous and unique recipes as:

• Sour Cream Coffee Cake Muffins (The Top 25 Classics)
• Maple Bacon Muffins (Breakfast)
• French Toast Muffins (Breakfast)
• Roasted Pepper Feta Muffins (Lunch and Supper)
• Ham and Cheddar Muffins (Lunch and Supper)
• Wine Country Grape Muffins (Farmer’s Market)
• Leek and Gorgonzola Muffins (Farmer’s Market)
• Eggplant Feta Muffins (Farmer’s Market)
• Kale and Toasted Walnut Muffins (Farmer’s Market)
• Rum and Coconut Muffins (Global Muffins-Jamaica)
• Guinness Stout Ginger Muffins (Global Muffins-Ireland)
• Papaya Oat Muffins (Superfood)
• Zucchini Pecan Muffins (Superfood)
• Smoked Gouda Chive Muffins (GF)
• Mediterranean Muffins with Olives and Sun-Dried Tomatoes (GF)
• Chai Latte Muffins (Vegan)

Muffins I Made

We have tried several of the muffin recipes including:

• Georgia Peach Muffins (Vegan)
• Carrot Cake Muffins (Vegan)
• Golden Apricot Quinoa Muffins (Superfood)
• Maple Quinoa Corn Muffins (Vegan)
• Blackberry Oat Muffins (Superfood)

They are all easy to make and fabulous to eat! After we make a batch, we put a couple in a glass container in the refrigerator and we freeze the rest, to keep them fresh. When we want one we take it out of the fridge, refilling that container from the freezer when necessary. They will keep in the freezer for a long time.

Superfood Muffins for Super-Healthy Kids

There are 750 amazing muffin recipes in the book and while I can’t focus on them all, I wanted to at least mention the superfood muffins, since I think these would be great food options for kids: for breakfast, lunch bags, and snacks!

What is a Superfood?

Although there is no exact definition for what constitutes a ‘superfood’, it is often described as a food considered especially nutritious or otherwise beneficial to health and well-being. The muffin recipes in the superfood section of 750 Best Muffin Recipes certainly seem full of healthy ingredients to me, including:

• berries
• sweet potatoes
• pumpkin
• citrus
• eggs
• flax seeds
• green foods
• green leafy vegetables
• millet
• nuts
• oats
• quinoa
• whole grains
• yogurt
• zucchhini

Wouldn’t you love for your child to eat more of these items? I know I would! Here are two superfood muffin recipes from the book that your family is sure to love!

These muffins were the first ones we tried and they were amazing! We are big fans of quinoa since it’s a complete protein; I loved seeing it in some of these recipes!

Sweet and nutty in flavor, quinoa is a superfood if ever there was one. More than 100 varieties are grown in the Andes (most of the supply in natural food stores is from Ecuador and Bolivia), and they come in various colors of ivory-tan, black or red. Use any variety here – you cannot go wrong, in flavor or nutrition.

Preparation:

• 12-cup muffin pan, greased

Ingredients:

• 1 cup yellow cornmeal (250 mL)
• 3/4 cup chopped dried apricots (175 mL)
• 1/3 cup quinoa, rinsed (75 mL)
• 1 tbsp finely grated orange zest (15 mL)
• 1 1/4 cups orange juice (300 mL)
• 1 1/4 cups whole wheat pastry flour (300 mL)
• 2 tsp baking powder (10 mL)
• 1/2 tsp salt (2 mL)
• 1/4 tsp baking soda (1 mL)
• 1 egg, beaten
• 1/4 cup liquid honey (60 mL)
• 1/4 cup vegetable oil (60 mL)

Directions:

1. In a large heatproof bowl, combine cornmeal, apricots and quinoa.
2. In a small saucepan, bring orange juice to a boil over high heat. Pour over cornmeal mixture and stir to combine. Let stand for at least 1 hour or for up to 12 hours.
3. Preheat oven to 375°F (190°C).
4. In another large bowl, whisk together flour, baking powder, salt and baking soda.
5. Stir orange zest, egg, honey and oil into quinoa mixture until well blended.
6. Add the egg mixture to the flour mixture and stir until just blended.
7. Divide batter equally among prepared muffin cups.
8. Bake for 24 to 28 minutes or until tops are golden and a toothpick inserted in the center comes out clean. Let cool in pan on a wire rack for 3 minutes, then transfer to the rack to cool.

Besides its unmistakable flavor, dark chocolate is packed with antioxidants called flavonols, which benefit heart health and cholesterol levels.

Preparation:

• Preheat oven to 400°F (200°C)
• 12-cup muffin pan, greased

Ingredients:

• 1 cup all-purpose flour (250 mL)
• 1 cup whole wheat flour (250 mL)
• 2 tsp baking powder (10 mL)
• 2 tsp pumpkin pie spice (10 mL)
• 1/2 tsp salt (2 mL)
• 1/4 tsp baking soda (1 mL)
• 2/3 cup packed light brown sugar (150 mL)
• 2 eggs
• 1/2 cup vegetable oil (125 mL)
• 1 tsp vanilla extract (5 mL)
• 3/4 cup pumpkin purée (not pie filling) (175 mL)
• 1/3 cup buttermilk (75 mL)
• 1 cup miniature semisweet chocolate chips (250 mL)

Directions:

1. In a large bowl, whisk together all-purpose flour, whole wheat flour, baking powder, pumpkin pie spice, salt and baking soda.
2. In a medium bowl, whisk together brown sugar, eggs, oil and vanilla until well blended. Whisk in pumpkin and buttermilk until blended.
3. Add the egg mixture to the flour mixture and stir until just blended. Gently fold in chocolate.
4. Divide batter equally among prepared muffin cups.
5. Bake in preheated oven for 17 to 21 minutes or until a toothpick inserted in the center comes out clean. Let cool in pan on a wire rack for 5 minutes, then transfer to the rack to cool.

This is an absolutely top-notch muffin recipe cookbook; the variety and uniqueness just blew me away! Here are a few other things that stood out to me:

• Color Photos: There are several gorgeous color photos of some amazing recipes! That’s a great place to start when trying a new cookbook!
• Healthy: I was impressed by several of the categories that promote healthier living such as Farmer’s Market Muffins, Superfood Muffins, Gluten-Free Muffins, and Vegan Muffins.
• Two units of measure: For each recipe, the measurements are in English units and metric.

Great Gift Idea

With such unique and gourmet recipes, you could find some wonderful muffin ideas to make for bridal showers, baby showers, or any other party or get together. I really love this book and was thinking that it would make a great gift for many people or occasions:

• Wedding: Most couples register for muffin pans on their gift registry. Wouldn’t it be a neat idea for a gift to buy a muffin pan and this cookbook?
• Birthday: This would be a great gift for a fellow foodie, or for someone who is hard to buy for, or who already has everything!

Where to Buy

You can find 750 Best Muffin Recipes on Amazon.com. I’ve also added it to my Amazon.com store in the ‘Books for Parents’ category.

As a bonus, I can share with you this fabulous recipe for Vegan Carrot Cake Muffins! Even though there is no picture to look at, we made these muffins and they were a HUGE hit with my son; I just had to share the recipe with you!

Carrot cake is every bit as American as apple pie. Here, I use it as inspiration for a healthy muffin that is moist, heady with spices and just plain good!

Preparation:

• Preheat oven to 400°F (200°C)
• 12-cup muffin pan, greased

Ingredients:

• 1 cup all-purpose flour (250 mL)
• 1/2 cup whole wheat flour (125 mL)
• 2 tsp baking powder (10 mL)
• 1 tsp ground cinnamon (5 mL)
• 1/2 tsp baking soda (2 mL)
• 1/2 tsp salt (2 mL)
• 1/2 tsp ground ginger (2 mL)
• 1/4 tsp ground nutmeg (1 mL)
• 1/2 cup packed light brown sugar 125 mL)
• 1 cup plain non-dairy milk (soy, almond, rice, hemp) (250 mL)
• 1/3 cup vegan margarine, melted (75 mL)
• 1 tsp vanilla extract (5 mL)
• 2 cups shredded carrots (500 mL)
• 1/2 cup dried currants (125 mL)
• 1/2 cup chopped walnuts or pecans (125 mL)

Directions:

1. In a large bowl, whisk together all-purpose flour, whole wheat flour, baking powder, cinnamon, baking soda, salt, ginger and nutmeg.
2. In a medium bowl, whisk together brown sugar, milk, margarine and vanilla until well blended.
3. Add the milk mixture to the flour mixture and stir until just blended. Gently fold in carrots and currants.
4. Divide batter equally among prepared muffin cups. Sprinkle with walnuts.
5. Bake in preheated oven for 18 to 22 minutes or until tops are golden brown and a toothpick inserted in the center comes out clean. Let cool in pan on a wire rack for 3 minutes, then transfer to the rack to cool.

Photos and recipes excerpted from 750 Best Muffin Recipes by Camilla V. Saulsbury © 2010 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

[Disclosure: I received a review copy of this book from the publisher Robert Rose Inc. With that being said, the comments and opinions above are purely my own.]

(If you like this article, share it with your friends by using the buttons below!)

Read all the posts in the Healthy Living series by clicking on the icon on the left.

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• Healthy Eating for Kids: Tips for Common Food Challenges

For most of the snacks, I’ve included links to nutrition information. Also keep in mind the age of your children when serving these snacks; some might not be appropriate for the very young due to choking concerns. Please exercise caution when serving certain foods. For more information on anti-choking guidelines for kids, check out this Anti Choking Cheat Sheet.

1. Fresh Cut Fruit

Our son loves slices of apples, orange sections, and grapes. Other great options are slices of mango, kiwi, blackberries. blueberries, and raspberries. Remember to be careful with grapes, though, due to choking hazards. For young children, the grapes should be cut into quarters.

2. Dried Fruit

organic raisins and figs

Besides the common raisin, other dried fruit our son loves are apricots, prunes, dates, and figs.

There are also dried cherries and even bags with mixed tropical fruit such as pineapple and mango. Again, be aware of choking risks for very young children.

3. Fresh Cut Vegetables

Carrots (sliced thin or shredded), cucumber slices, peppers, celery, broccoli florets, or tomato slices all make very healthy snacks. If your child is not yet willing to eat plain vegetables, consider dipping them in dressing, hummus, or almond butter (see below). You can even add shredded cheese to sliced zucchini and broil for a few minutes!

4. Hummus

Hummus is a hit in our family. Basic hummus is made from chickpeas (garbanzo beans), olive oil, and garlic so it’s filled with protein, fiber, healthy fats, and many vitamins and minerals. Buy organic hummus or make your own; that way you can make sure it contains the best ingredients.

You can eat hummus with pita bread, crackers, or vegetables. We use organic round crackers or rice crackers, which are a good option if you want to avoid gluten. Good vegetables to use for dipping in hummus are snap peas, sliced peppers, celery, or sliced carrots.

5. Nuts and Seeds

Pumpkin Seeds

If your child is old enough (some guidelines say 4 or 5 years old, due to choking risks) nuts can be a great snack. They are a great source of healthy fats and protein as well as various vitamins and minerals. We personally avoid eating peanuts, but cashews, pecans, almonds, and walnuts are good nut options. Sunflower and pumpkin are good seeds for a snack. We usually have a small handful of nuts or seeds after eating fruit.

6. Almond Butter (or other Nut Butter)

Almond butter on two rice crackers (top) and a round cracker (bottom)

Another way to get some great protein and healthy fats is from nut butters. Again, we avoid peanuts and therefore peanut butter (peanuts are high in mold) but there are many healthy nut butters to choose from; our favorite is almond butter.

It works great to spread almond butter thin on crackers. We use organic round crackers or rice crackers, which are a good option if you want to avoid gluten.

"Ants on a Log"

You can also combine almond butter with fruit or vegetables. Did anyone eat “ants on a log” growing up? Just spread some almond butter on the inside curve of a piece of celery and place several raisins on top! I have also heard of dipping sliced apples in almond butter.

7. Cheese

Cheese is a great source of protein, calcium, Vitamin A, and Riboflavin (as well as many other minerals). I recommend buying only organic cheese, or as natural as you can get it (at least cheese made from cows not treated with hormones or antibiotics). You can cut it in cubes, slice it thin for a cracker topping, or shred it.

8. Cottage Cheese

Cottage Cheese on Crackers

Cottage cheese is another option for a high-protein snack. I like to put cottage cheese on crackers and then sprinkle with Organic All Season Salt; my three year old son loves this, too! (Again, we use organic round crackers or rice crackers, which are a good option if you want to avoid gluten.)

I know some people who like to combine cottage cheese and fruit. I’ve never tried it; it sounds like an, um, interesting combination. Has anyone else tried it?

9. Frozen Shelled Edamame (Soybeans)

Frozen shelled edamame is also a great snack that provides protein, fiber, Vitamin K, Vitamin C, Folate, and many other vitamins and minerals. Be sure that you only buy ORGANIC edamame to ensure a non-GMO product. (I think 90% of soybeans grown in the USA are genetically modified.) Genetically Modified Organisms create many risks for the planet and for our health.

10. Avocado

An excellent source of healthy fats and vitamins and minerals (like Vitamins C, K, Folate, and Potassium), avocados make a great snack. You can slice them and eat them plain, or you can also make a simple guacamole dip for tortilla chips, crackers, or vegetables.

11. Homemade Muffin

When you make muffins yourself, you can not only control the ingredients and make sure they only contain good stuff, but you can also add many other healthy ingredients that your kids might not normally eat. I recently received a copy of a great muffin recipe book (750 Best Muffin Recipes) which I will be reviewing here shortly. Many of its recipes call for nutritious ingredients such as fruit, quinoa, carrots, avocado, sweet potato, squash, flax seeds, Goji berries, and millet. For example, we have tried apricot quinoa muffins, Georgia peach muffins, vegan carrot cake muffins, and blackberry oat muffins.

12. Plain Yogurt with Berries or Granola

Organic Granola and Yogurt

Something that I love to eat for breakfast would make a great snack also: plain yogurt with berries or granola.

13. Cherry Tomatoes, Olives, and Feta

A plate of cherry tomatoes, olives, and feta cheese sounds great to me – and it would be a great snack for kids, too. Again, be sure they are old enough to handle the tomatoes and olives.

14. Fresh Bread Dipped in Olive Oil with Feta Cubes

Another great snack idea to me would be fresh bread dipped in extra virgin olive oil, with some feta cheese cubes. It’s a great way to get the healthy fats in olive oil that are so good for us.

******************************************************************

I hope you are now filled with lots of ideas for healthy snacks for your entire family! If you have any other ideas for healthy snacks, please leave a comment and share. I love to  hear from my readers!

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