Monday, March 18, 2013

Healthy Eating For The Family part 2

Hi Ladies,

It's Rachelle again. This week I want to share some of our favorite lunches, plus some lunch box ideas for the family on the go. I also thought I would share some tips that I have used to help my family embrace eating healthy. I won't say it has been easy, but it has definitely been worth the effort. I hope that you find some of these helpful for your own families (or yourself!) as well.

Drink Water

I think most of us have heard by now that a lot of the time when we think our body is asking for food, it is really dehydrated and asking for water and that most of us walk around severely dehydrated all too often. If we are not getting enough water, it is so easy to start craving (and eating!) things we shouldn't or things that we don't really need!  Make sure you are getting lots of water on a daily basis—the rule is, at least half your weight in ounces—especially in the summer, when you are more likely to become dehydrated. Water will help you not only deal with those pesky cravings, but will also help you lose weight quicker, stay healthy, look young and feel amazing!


Give Yourself a Day to Prepare
I like to do this on Mondays. The kids and I spend much of the day in the kitchen, preparing foods to make the rest of the week much easier. We chop vegetables, cook beans, which we start soaking late the night before, make tons of rice, homemade vegetable broth (I will teach you how to do this for just pennies later on), make sauerkraut, and anything else that needs to be done. This saves so much time later on in the week. If you follow this one tip, everything will be that much less chaotic for you.

Don't Always Offer Them What You Are Eating

I know what you are thinking, “But if I don't offer it to them, how will they ever learn to eat it?” Sometimes instead of offering something to my kids that I want them to eat, I sit and eat it by myself and talk to my husband, or someone else, about how delicious it is. Now, you have to be careful with this, kids are very smart and, if they feel like you are trying to trick them, they won't fall for it. In fact, when I do this, I am not trying to trick them necessarily, I just know that if they don't get some, at least one of them will probably come over and ask if they can try it, and if one of them tries it then I can bet that the others will follow.

Let Your Kids Make Their Own Creations
 
I remember when I was little I loved to “cook.”  What I mean by cook is that I loved to get a big bowl of water, and put all different kinds of spices together.  I will never forget the time when my cousin and I made carrot soup in her fort. It was just cut up carrots in water, but, boy, did we eat them up!  Or, how I came up with a “recipe” for milk cake—not exactly the healthiest one—where I would take birthday cake on people's birthdays, put it in a cup with some milk, cook it in a microwave for 30 seconds, stir it, and then freeze it for five minutes. In all reality it was probably horrible tasting, but to my young, creative mind it was the best dessert I had ever tasted.

Think about how powerful this step can be for a minute. How often had I had carrots in my childhood before and even after I made that soup with my cousin?  But this one experience left a huge impact on me. So great, that I still remember it today, a good twenty years later. Kids love to create!

My kids will come to me asking for ingredients to make things all the time and I try to say “yes” as much as possible. My son, Chaz, has particularly gotten very good at this. The other day he rambled off his ideas for homemade bread, measurements and all. I remember thinking, “Holy smokes, I think that might just work!” He then sent the recipe to his uncle on the other side of the country because of how proud he was.

Give your kids healthy ingredients and let them have at it!  It's tons of fun, and, who knows, they might just come up with something fabulous one of these days! (Be sure to check out the recipe for Cream of Wheat Pie on week four).

Know Your Favorite Meals
When I say your favorite meals, I mean the whole family's favorites. My husband loves my garlicky lentils and tomatoes, so that has become a staple meal at our house. For Chloe, it's potato angels (Google this one), Chaz loves baked sweet potatoes and chickpeas, Paige loves oatmeal with cinnamon, raisins and almond milk. The baby loves green smoothies, and I can't imagine life without homemade rice and beans.

Once you know your family's favorites—create a go-to list! You now have things to eat when you don't know what to eat! As important as it is to try new things and seek out variety,  it is equally important to have a list of foods that you know you already enjoy to fall back on when you need something comforting.

Know Their Favorite Fruits and Vegetables
 Going along with the last tip, it is equally important to know what fruits and vegetables your family members enjoy, so that you have healthy snacks on hand for when someone needs something extra special.
Offer Options, NOT alternatives!
At our house we do not give another meal (cold cereal, for example) to a child who does not want to eat what we are having. We do however give options. What I mean by this is that if we are having tacos for dinner I might put all of the ingredients into separate bowls so that the kids can choose how they want theirs made, but they cannot choose to have another meal. This is SO important! I have such a hard time with people saying that their kids won't eat a certain food if they are, in fact, feeding into this (no pun intended) by making picky kids separate meals. If your family is having a big taco salad for dinner, do not give your toddler a peanut butter sandwich!   (Unless of course they are too little for a certain food, or have allergies). 

People tell me all the time, “Oh, you're so lucky your kids will eat those vegetables; my kids won't eat them!  They hate the stuff.” So lucky? I think not!  In our home dinner is dinner, and, if they are hungry, they eat it!  It may sound mean to some, but I think it is meaner allowing your child to be picky and not giving him the opportunity to “learn to like it.”

Learn to Like It
”Learning to like it” is something that you will hear around our house quite often. There will always be foods that members in your family do not enjoy, but in our house we do not say, “I don't like this,” we say, “I am still learning to like this.”  We do this because I truly believe just that. Some things taste strange to us because we haven't had enough opportunity to learn to like them yet, or, perhaps, the way that they are being prepared is not our favorite. If you allow your child to say “I don't like this” you are allowing him to give up on a food that he may in fact grow to love.
I hope that you find those tips helpful. I know I tend to ramble. :P And now, on to recipes.

Veggie Tray and Hummus Dips
I think that it is SO important to make sure that your family is getting enough raw vegetables. People always look at me as if I were crazy when I tell them that we quite frequently enjoy a HUGE vegetable tray as our lunch. Period! The kids love it! Afterward they like to get a spoon and finish off any hummus that I had hoped to have saved for the following day.

Vegetables don't have to be dull, though personally I don't feel like they are with all of the different flavors they pack!   Homemade hummus, with no oil, and minimal salt is a great way to enjoy them! And the good news? You choose how hard you make this recipe by either cooking your beans yourself, or buying them in a can, though homemade always tastes better!

I will give you five hummus recipes that we love: Original, Spinach, Tomato and Basil, White Bean, and Roasted Red Pepper. I hope that you enjoy them all!

Original


 Makes 6-8 servings

Ingredients:
• 2 cups cooked chickpeas
• 2 cloves garlic
• 2-6 tablespoons water
• 3 tablespoons lemon juice
• 1 1/2 tablespoons tahini or other nut butter (peanut and almond work well too)
• pinch of salt
• pepper to taste

Preparation
1. In food processor, add all ingredients and blend until smooth and creamy. 
2. Serve with vegetable tray of cucumbers, carrots, broccoli, cauliflower, zucchini, pepper slices, olives, tomatoes, pickles, etc.


 Spinach and Cheeze

Makes 6-8 servings
Ingredients
• 2 cups cooked chickpeas
• 2 cloves garlic
• 2-6 tablespoons water
• 3 tablespoons lemon juice
• 1 1/2 tablespoons tahini or other nut butter (peanut and almond work well too)
• 2-3 cups spinach
• 4 tablespoons nutritional yeast
• pinch of salt
• pepper to taste

Preparation
1. In food processor, add all ingredients and blend until smooth and creamy. 
2. Serve with vegetable tray of cucumbers, carrots, broccoli, cauliflower, zucchini, pepper slices, olives, tomatoes, pickles, etc.
Makes 6-8 servings

Roasted Red Pepper

Ingredients
• 2 cups cooked chickpeas
• 2 cloves garlic
• 2-6 tablespoons water
• 3 tablespoons lemon juice
• 2 roasted red peppers, peeled (for those of you who don't know how to roast a red pepper, Google it, it's super easy in the oven)
• 1 1/2 tablespoons tahini or other nut butter (peanut and almond work well too)
• pinch of salt
• pepper to taste

Preparation
1. In food processor, add all ingredients and blend until smooth and creamy. 
2. Serve with vegetable tray of cucumbers, carrots, broccoli, cauliflower, zucchini, pepper slices, olives, tomatoes, pickles, etc.

Tomato and Basil

Ingredients:
• 2 cups cooked chickpeas
• 2 cloves garlic
• 1/2 cup dried tomatoes, finely chopped
• 1/2 cup fresh basil
• 2-6 tablespoons water
• 3 tablespoons lemon juice
• 1 1/2 tablespoons tahini or other nut butter (peanut and almond work well too)
• pinch of salt
• pepper to taste


Preparation
1. In food processor, add all ingredients and blend until smooth and creamy. 
2. Serve with vegetable tray of cucumbers, carrots, broccoli, cauliflower, zucchini, pepper slices, olives, tomatoes, pickles, etc.

White Bean Hummus

Makes 4-6 servings

Ingredients
• 1 can white beans, drained, reserve juice for later.
• 1 clove of garlic
• Italian seasoning to taste

Preparation
1. In food processor, add all ingredients and blend until smooth and creamy. 
2. Serve with vegetable tray of cucumbers, carrots, broccoli, cauliflower, zucchini, pepper slices, olives, tomatoes, pickles, etc.



The GLT

Makes 4 sandwiches

Ingredients
• 8 slices of bread
• 2 large tomatoes
• head of red lettuce, or any other green of your preference
• 2 avocados
• juice from one lemon
• 2 garlic cloves
• salt and pepper to taste

Preparation

Guacamole
1. In a food processor, add avocado, lemon juice, garlic, salt and pepper.
2. Process until thick and creamy.
3. Toast bread (optional).
4. Thoroughly wash lettuce and tomatoes.
5. Tear lettuce into sandwich size pieces.
6. Cut tomatoes into THICK slices.
7. Slather guacamole all over one of the slices of bread.
8. Top with as much tomato and lettuce that you would like and cover with another slice of bread.
9. Serve with a veggie tray and hummus.

*Jalapenos from a jar are also really good on this!


Quinoa Salad with Rubbed Kale and Beans
I love quinoa. It is probably my favorite grain and is so incredible for you. In this simple salad, the kale and quinoa pair up perfectly together and the beans add a nice, almost sweet flavor.

Serves 4

Ingredients
• 2 cup uncooked quinoa
• 3 cups water (for cooking quinoa)
• 2 cups washed kale, stems removed, cut into bite sized pieces
• 1 cup cooked white beans or garbanzo beans
• 3 tablespoons balsamic vinegar
• 2 tablespoons spicy brown mustard
• 2 tablespoons liquid sweetener of choice
• salt and pepper to taste
• Optional toppings: red pepper flakes and slivered nuts of your choice

Preparation
1. In a large cooking pot, bring water to a boil, cover with a tight fitting lid, and turn the heat down to simmer.
2. Cook for 15 minutes.
3. While quinoa is cooking, in a small bowl, mix together the vinegar, mustard and agave until well combined.
4. In a large bowl, put kale and vinegar dressing and rub kale with your hands until the kale is wilted and evenly coated.
5. Let marinate for 5-10 minutes.
6. When quinoa is done, remove from heat and allow to sit 5 minutes with the lid on.
7. Fluff quinoa gently with a fork.
8. Combine quinoa with the marinated kale, add in your beans and mix well.
9. Salt and pepper to taste. 
10. Garnish with nuts and or red pepper flakes.

Avocado Potato Salad
I love potato salad. It is one of my favorite summer time meals. In this potato salad, avocado is used to replace the mayonnaise in traditional potato salad, making it a much healthier, more delicious meal! One word of caution though, prepare this one right before you are ready to serve as the avocados will start to brown after a bit and take away from the beauty of it.

Serves 4 sides or 8 Main course
Ingredients:
   8 medium sized potatoes
• 1 cup corn, cooked
• 2 large tomatoes, diced
• 1/2 cup olives, halved
• 1/4 cup chopped pickles (optional)
• 1/4 cup green onions, chopped
• 1/4 chopped parsley
• 2 cloves garlic, minced
• 4 avocados
• juice from 1 lemon
• salt and pepper to taste

Preparation
1. Place potatoes in a large pot and fill with enough water to cover potatoes at least an inch or two.
2. Bring to a boil.
3. When boiling turn down heat to medium high and continue cooking for about 30-40 minutes, until potatoes are tender but not mushy.
4. When they are ready, pour out the hot water and replace it with cold water to cool.
5. When potatoes are cooled enough to work with, peel the potatoes and chop into cubes.
6. In a large bowl add chopped potatoes, corn, tomatoes, olives, pickles (optional), green onions, parsley and garlic and carefully mix together.
7. Cut open the avocados and remove the fruit and place it in a medium sized bowl.
8. Add lemon juice and mash until there are no lumps left and it is creamy in consistency.
9. Add to the bowl of vegetables and add salt and pepper to taste.
10. Carefully mix together.
11. Serve immediately.


Lunch Box Ideas
Here are a few ideas of what you can put in your kids lunch boxes.

• Rice Cakes with Peanut Butter
• Veggie Tortilla Wraps
• Almond Butter and Banana Sandwich
• Hummus and Veggies
• Veggie Sushi
• Pasta Salad
• Large Salads
• Chickpea Sandwiches
• Pasta or Brown Rice in a Tomato Sauce
• Scrambled Tofu
• Summer Rolls
• Quinoa Salad
• Any Cooked Whole Grain with Salt, Pepper and Garlic Powder to taste
• Pita Wraps
• Soups
• Burritos with Lentil Filling

*Serve all of these with plenty of fruit (fresh or dried) and vegetables.

Thursday, March 7, 2013

Are you addicted to Mormon blogs?


I am!  It does help that I am a Mormon.  But it is fun to see other mom's take on family life, food, crafts, money, and right now I am studying up on teenagers.  Oh! boy oh boy, I have teenagers.  You can see from the picture that I am starting into the big thick chapter of teens.  I really don't know what to do when my most level headed child all of sudden starts telling me off.  What in the world?  Where did that come from?  I am still in shock mode, and have not embraced all of the moodiness and quick sassy mouths that have started.  I am wondering if I need a therapist.  No, seriously.  I have already emailed my friend whose husband is a psychologist and asked for some advice.  I will soon be asking a girl(who is a family therapist) at my church, 'Who is good in town?'  My good long time friends and I are doing lunch next week and I have teenagers on the agenda.  I want to know how they handle things.

OK. Back to the point.

There has been some hoop-la over Mormon bloggers in the past few years.  You can read articles here and here.  I came across a fun project last year at 71 toes and then there was a recent article in Deseret News about the project and I figured that was my push to do it. The project is called B.O.M.B- Book of Mormon Bloggers.  It originated over at Or So She Says.  If you would like to learn more about the Mormons and what we believe you can email me (msfive@gmail.com) with your address and I will send you a Book of Mormon with a packet of letters containing thoughts from other Mormon Bloggers.  Or you can click below on any of those participating and see what their thoughts are and they will do the same---send you a Book of Mormon with a packet.  Here is a list of those participating:
Myself
Leigh Anne ~ Your Homebased Mom
Megan ~ Brassy Apple
Reachel ~ Cardigan Empire
Caroline ~ Armelle Blog
Carrian ~ Sweet Basil
Melissa ~ 320 Sycamore
Shandra ~ Deals to Meals
Kristyn ~ Lil' Luna
Kelli ~ Lolly Jane
Stephanie ~ Somewhat Simple
Becky ~ UCreate
Arianne ~ Still Parenting
Shawni ~ 71 Toes
Lindsey ~ The R House

Monday, March 4, 2013

Healthy Eating With Your Family


 Hi everyone!
 It's Rachelle again. Mariam asked me if I would do a few posts expanding on some healthy eating ideas. Remember a while back when I did the Relief Society night on nutrition? So I just want to share with you some of my family's favorite recipes throughout the next few weeks, and give you some tips/advise that I've used to get my family excited about eating healthy. I adore eating healthy. I love everything about it. I love studying vitamins and minerals and learning what they do for our bodies. I love hearing miraculous stories of people overcoming serious health problems just by changing the way they eat. I love trying new recipes and I get so excited when I make something new and my family thinks it's amazing. Nutrition and cooking with whole foods is my passion, to say the least. However, I am no expert and I certainly am not a chef! I am far from perfect and still mess up from time to time and binge on a package of Oreos on one of my "off" days, and I certainly enjoy myself at a neighborhood picnic. I'm human. But, I have found that the more I stick to eating a whole foods, unprocessed diet free of all the junk that is so readily available to us these days, the better I feel, and guess what? My Kids and Husband even agree! We are all happiest when we keep our diets simple and eat all of the amazing foods that God placed on this Earth for us to enjoy. I hope that you find these posts helpful. Here's to your health!

 Advice to get your family to embrace healthy eating:

Inspire Them

This might be hard to take in, but in the beginning do not worry so much about your family's health, but about your own. I know that may sound backwards, but it is so very true.


People don't like to be told what to do, or even worse, that they need to change. It is far better to be an inspiration to another, than to try and force them to change things that they may or may not be interested in changing.


If you think about it, we tend to make things too hard by wasting our efforts trying to force others to do things that they are either not ready for, or not yet interested in. How much easier is it to just lead by example and show them your love for whatever the thing is which you want to teach them? Let them embrace it out of their own free will. People have a strong desire to be in control of their own choices and when you try to take that away from them, they are not likely to let you do so easily. They may even rebel! Instead, lead by example. When they see the effects the changes you made have on you, they eventually will want the benefits you are reaping for themselves.

Envision What You Want
It is ever so important for you to know what your goals are. Do you want to overcome a health problem? Are you tired of feeling out of sorts and are looking to feel younger, healthier and more vibrant? Do you want to get back to a healthy weight and have more energy?

Whatever your reasons may be, write them down! Keep a list somewhere where you can see it constantly and let it inspire you. When you lay down at night, don't think of all of the things that you did wrong, or that you didn't accomplish during the day; instead, make a mental note of all that you did accomplish.

You will get so much farther with reaching your goals if you can choose to concentrate on the positive. When you make a list of all of the things you did wrong, like that bag of cookies you ate when you were stressed at work, or sleeping in late and skipping your workout routine, you defeat yourself.

How can we expect to get anywhere when we do not allow ourselves to see how far we have come?

It is ever so important to envision what you want and then be proud of yourself for the steps that you are taking to make it a reality.

Educate
It is so hard to stick to anything if you do not know why you are doing it.

If you want to make real changes in your life you need to know why you are making them.

The more you study up on eating whole foods, the more you will see, in a very real way, how beneficial they truly are. The more you read and educate yourself, the more confident you will feel with what you are doing, and the more likely you will be to not only stick with it, but to love it as well. For myself, I know that the more I read about health, whether it be food related or something else, the more excited I become. I have also realized that the more my family sees how excited I am, and the more interesting things that I can share with them, the more they want to educate themselves as well.

Forgive
We are human, so we will undoubtedly make mistakes. It is so very important that we learn to forgive ourselves and move on. Nothing is gained from harboring feelings of regret. If you make a mistake, get up and keep going.

YOU WILL NOT BE PERFECT. Don't expect to be, because nobody is.

Don't Give Up

It isn't going to always be easy, but it is going to be worth the effort you put into it. When I see my little ones choosing to spend their money on fresh fruit rather than candy it feels so satisfying! When I hear them trying to teach the man behind us in line at the grocery store about how to make healthy cookies rather than getting the junk he is buying, it feels so... well, it feels so embarrassing, but in a way that I am proud of! :p

Hang in there when things get a bit tough. I promise you that it will be well worth your efforts. Even if you have to take baby steps, and most of us do, don't give in to the temptation to give up!

Remember, nothing worth having ever comes easy, and the more we have to work for something, the more we will grow to appreciate it.

Have Fun!

Trust me, eating healthy can be fun, and delicious! There is so much to explore. There are so many exciting things to learn, so many new flavor combinations to try! This need not be a chore, this can be an adventure! I love eating this way. I love everything about this lifestyle. I am so very passionate about it, that I take time out daily to think about the changes that I have made and to enjoy them.


Recipes:


This week I will be sharing breakfast recipes. I hope you enjoy!

As far as breakfasts go, I will be honest. Our family has our favorite breakfast, and we eat it most everyday. It is rolled oats, cooked or uncooked, but always with liquid added, topped off with all sorts of goodies. We like, raisins, cinnamon, flax, frozen blueberries, shredded coconut, apple, orange, banana and grapefruit slices, date sugar, sliced almonds, etc. It is so good and so good for you.

Other breakfasts that we like, yes we LOVE our oatmeal. :P

Breakfasts

Cherry Vanilla Oatmeal

Orange Creamsicle Oatmeal

Tofu Scramble

Apple, Sweet Potato Bake

Veggie Mash Breakfast Burritos

Cherry Vanilla Oatmeal
In my opinion, there really is no need for sugar and other sweeteners when it comes to oatmeal. In fact, we all love it plain! This particular version is one of my favorite breakfasts and was one of the first things I made when I started to cook more plant based. It is fabulous with fresh cherries, but is equally good with frozen.  It is an easy and tasty recipe, which I had to include here, along with the Orange Creamsicle recipe. Try the suggestions listed below for spicing up your oatmeal and be sure to come up with your own.  Experimenting with oatmeal flavors can be a ton of fun! As a side note, we love steel cut oats maybe even more than oat meal. Feel free to replace the oatmeal for the steel cut oats as well.


Ingredients
• rolled oats (as directed on box to make 4 servings)
• 1 1/2 cups sweet fresh or frozen cherries, pitted and cut into quarters
• 2 teaspoon vanilla
• 1 tablespoon cinnamon
• 1/4 cup pistachios or macadamia nuts for garnishing
• Optional: Milk of choice for serving. Our favorite is Almond milk.

Preparation
1. Cook oatmeal as directed on the box
2. While oatmeal is cooking, add in cherries
3. When oatmeal is done, stir in vanilla and cinnamon
4. Garnish each bowl with nuts and serve with milk, if desired

Orange Creamsicle Oatmeal
Another good flavor! We like to eat this using 100% frozen orange juice concentrate, though nearly not as healthy for you, but if you are in a time crunch feel free to do so as well. You will notice that when the orange juice and the milk combine they may separate a bit, do not worry, this recipe is for taste, not appearance.


Serves 4

Ingredients
• rolled oats (as directed on box to make 4 servings)
• 1 orange, juiced
• cream from off the top of one can of full fat coconut milk, previously refrigerated overnight
• 1 teaspoon vanilla
• 1 orange sliced, for garnish (optional)

Preparation
1. Cook oatmeal as directed on box for four servings. While oatmeal is cooking, mix together the juice from the orange and the cream from the chilled coconut milk . Stir in the vanilla. Once your oats are done, let them cool for a couple of minutes and then add in your juice/cream mixture.

2. Garnish with unsweetened coconut flakes and an orange slice.

Other flavor combinations worth trying
• Green smoothie—my kids love this! Just replace most or all of the liquid with left over green smoothie.
• Pineapple, strawberry, mango.
• Strawberry, rhubarb.
• Apple, cinnamon, nut.
• Banana, walnut.
• Raspberry, banana.

Get creative! Even better, let your kids get creative! What's more fun than being able to try your own concoctions?


Breakfast Greek Tofu Scramble
This is one of my absolute favorites.  It is quick to throw together, and has the most amazing flavor. It is perfect for when you are on the go, but I must admit, the cook in me is dying to make this completely from scratch sometime real soon. It would be amazing as a filling in pasta, for pizza topping, in a casserole with filo dough, or just served with pita bread.
Ingredients

• 1 pound extra firm organic tofu cubed, with liquids drained
• 1 6.5 ounce can of sliced mushrooms, rinsed to remove extra salt; or use fresh!
• One 14 ounce can artichoke hearts drained and rinsed if they were in oil
• 1/2 cup chopped olives of your choice (I used green, but this would be great with black or Kalamata as well)
• 4-8 ounces fresh spinach
• 1-2 cups of cooked chickpeas
• 1/3 cup chopped sun dried tomatoes

Greek  Sauce
• 1/3 cup mayonaise, or mayonaise replacement. My family loves veganaise.
• 1/4 cup fresh mint or dill (I used mint)
• 1 tablespoon lemon juice
• 2 cloves chopped garlic
• 1/2 -1 cucumber, peeled and chopped into small pieces

Preparation
Sauce
• Mix all ingredients except cucumber until well combined, stir in cucumber. Chill until ready to serve.
Scramble
• In a frying pan over medium high heat, pour just enough water of broth to sauté ingredients.
• Combine all ingredients, except spinach, and cook until tomatoes soften a bit and everything is heated through.
• Add spinach and continue cooking until it wilts.
• Stir well.
• Drain any excess liquid.
• Take off heat and let cool for a few minutes, then add sauce and serve.

I served this with HUGE slices of watermelon. Seriously, HUGE!




 Apple Sweet Potato Bake (Two Ways)
I LOVE apples and onions, but for some reason my little ones haven't learned to love that combo yet.... You can make this recipe two ways –one way is sweet, the other savory, and both are delicious!

Apple, Sweet Potato and Raisins


Ingredients
• 2 large sweet potatoes, peeled and chopped
• 3 apples of your choice, chopped (we used red delicious, but I think that pink ladies would also work really well)
• 1/2 cup of raisins
• Cinnamon, to taste
• Salt, to taste
• 1/2-2/3 cup fresh orange juice

Preparation
1. Preheat oven to 375 degrees.
2. Place potatoes, apples, and raisins in a baking dish or on a cookie tray and mix together.
3. Sprinkle generously with cinnamon and salt to taste.
4. Bake for 30-40 minutes until tender.
5. When done, place in a serving bowl and mix in the juice.

Apple, Sweet Potatoes and Onions

Ingredients
• 2 large sweet potatoes, peeled and chopped
• 3 apples of your choice, chopped (we used red delicious, but I think that pink ladies would also work really well)
• 1/4-1/2 cup red onion, sliced
• Cumin, to taste
• Garlic, to taste
• Salt, to taste
• 1/2 -2/3 cup vegetable broth

Preparation
1. Preheat oven to 375 degrees.
2. Place potatoes, apples, and onions in a baking dish or on a cookie tray and mix together.
3. Sprinkle  generously with cumin, and garlic and salt to taste.
4. Bake for 30-40 minutes until tender.
5. When done place in a serving bowl and mix in the broth.


Veggie Mash Burritos
This is a great breakfast to add a little variety to your morning. I am going to leave the seasonings up to you because of how versatile this can be, however, I will leave you with some of our favorites for ideas.  It is delicious garnished with salsa, jalapenos, tomatoes, etc., so get your creative juices flowing.


Serves 4-6

Ingredients
• 4 small potatoes, peeled and chopped
• 8 ribs of celery, finely chopped
• 4 carrots, peeled and chopped
• 1 cup of corn
• 1 cup of peas
• Enough vegetable broth or water to cover the vegetables
• Your choice of seasonings

Preparation
1. In a large pot or frying pan, add your vegetables and enough vegetable broth or water to cover them.
2. Bring to a boil.
3. When you have reached a boil, turn down heat and continue to cook at medium low/medium high, until the vegetables are quite tender.
4. Once they are tender, you want to either drain liquid to make approximately one cups worth, or add liquid to do so.
5. Once you have a cups worth of liquid in with your vegetables, you want to mash them until they are almost smooth, but a few chunks still remaining, adding liquid as needed to get the consistency of mashed potatoes.
6. Add seasonings* and serve in a tortilla.
7. Top with ketchup, salsa, avocado slices, tomatoes, etc.

*Seasoning Ideas
• Italian seasoning, garlic, pinch of salt
• Garam masala
• Cumin, chili powder, garlic, pinch of salt
• Salt and Pepper


I hope that you find this helpful. Next week I will share with you some tips that I use for getting my family excited about eating healthy, and share with you some lunch recipes and some lunchbox ideas for the family on the go.

Have a great week.

Rachelle