Broc and Cara Treats

Yesterday the author of one of our favorite children’s books, “Broc and Cara’s Picnic Party” came for a visit to the Dr. Yum project kitchen. Dave Wilson is a father from Canada, who wanted to find a way to inspire his son Sam to adopt healthy eating habits.  He came up with a delightful book featuring two adorable characters, Broc and Cara. These two characters are fun, cute, and inspirational. Last year Dave sent me some copies of his book, and we have enjoyed sharing them with our friends. We started reading it to our cooking campers who enjoyed the story on days we made broccoli and carrot recipes. Dave made a journey from British Columbia to the the U.S. East Coast and decided he wanted to pay us a visit at the Doctor Yum Project Kitchen. Dave was gracious enough to bring more Broc and Cara books for us and even read his book out loud to our Cooking Campers. What a treat! I was excited to hear about Dave’s new ideas to expand the world of Broc and Cara and show kids even more fun and exciting information on how to grow a healthy body with good food. For Dave and Sam’s visit we debuted a new broccoli and carrot recipe (inspired by a recipe from Super Healthy Kids). Broc and Cara Treats are a delicious way to incorporate these favorite veggies into a fun, nugget or patty shape that can even be dipped!!! The kids really enjoyed the fun shape and savory flavor. I love that we call them “treats” which reinforces our message that healthy food can be fun (and delicious) too!...

Blueberry Cookie Bites

We tried this recipe at camp and the kids thought they were tasty and fun to make. Much to their surprise the only sweetness comes from dates and the blueberries. This can be made with macadamia nuts or cashews, just adjust the coconut oil depending on which you use. Our summer campers gave this recipe many “Super Yums” making it a wonderful family friendly treat! INGREDIENTS 4 dates, pits removed 1 cup walnuts 1/2 cup macadamia nuts 1 Tablespoon coconut oil 1/2 cup blueberries 1/2 cup unsweetened shredded coconut (If macadamia nuts are not available you can substitute 1/2 cup cashews but increase the coconut oil to 2 Tablespoons) DIRECTIONS Blend dates in a food processor until pasty, about 45 seconds. Add walnuts and macadamia (or cashews) until finely chopped. While running, drizzle in coconut oil and stop once blended. Put the batter in a bowl and stir in blueberries and 1/4 cup of the coconut flakes (reserving extra). Form the dough into balls and roll in the leftover coconut flakes. Can be refrigerated for snacking later. RATINGS  “Super Yum! These blueberry cookie bites are da bomb!” Zane, age 12 “Super Yum. The flavor was subtle and sweet.” Wendy, a grownup “Yum. The blueberries burst at just the right time!” Sam, a grownup “Super Yum! It tastes like a blueberry cookie.” Avery, age 9 “Super Yum! It’s just like blueberry dough!” Morgan, age 6 “Super Yum. It reminds me of blueberry pie.” Ben, age 6  “Okay. I don’t like blueberries or coconut.” Caleb, age 12 “Okay. I didn’t like the coconut on the outside.” Claire, age 9 “Super Yum!...

Raw Apple Bliss

You will be amazed at the natural sweetness of this raw dessert. It’s packed with great ingredients like cinnamon, which signals your body to stop eating when you are full, walnuts, which are a great source of healthy fats, and apples which are anti-oxidant superstars as well as being high in fiber and rich in vitamins, minerals and phytonutrients. But remember, the POWER IS IN THE PEEL. Keep those peels on to enjoy all the health benefits. This is also a great recipe to use a variety of apples. Did you know there are over 7,500 types of apples? We have served this to tons of kids and adults at the Doctor Yum Project Kitchen and have gotten nothing less than a “Super Yum” so far! Adapted from draxe.com Ingredients 8 apples, chopped **use a variety** 1 cup raisins, soaked in warm water and drained 2 tsp. cinnamon, divided ¼ tsp. nutmeg or pumpkin pie spice mix Juice and zest of one lemon 1 cup walnuts 1 cup medjool dates, pitted and chopped Dash of sea salt or pink Himalayan salt.  Directions: 1. Place 2 apples, raisins, 1 tsp. cinnamon and nutmeg in a food processor and process until smooth. 2. Toss remaining chopped apples with lemon juice and zest. Pour apple raisin purée over apples and mix well. 3. Pulse walnuts, dates, 1 tsp. cinnamon, and sea salt in a food processor until a crumble. 4. Keep crumble separate from apple mixture, and top each plate as you serve them. Ratings  “Wow this is amazing. I may have to serve this at Thanksgiving instead of my famous apple...

Green Dragon Smoothie

When we want to wow kids and grownups with how delicious green smoothies are, this is our go-to recipe. It never fails to convert even the most selective eater to healthy green smoothies. A thinner consistency and a milkshake straw help beginners as well. We adapted this basic vitamix green smoothie recipe to meet our own tastes. You can also tweak the recipe your to make it your own! This makes a great breakfast, post workout snack or “side salad” to complement any meal! Your kids will be begging for their greens once they taste this! INGREDIENTS ½ cups green grapes 1 medium orange, peeled ½ banana, peeled 1/2 slice lime with the rind 1” slice of pineapple with the core 1 cup of ice ¼ “ chunk of fresh ginger, peeled 1-2 cups of baby spinach, packed (more if you can fit it in your blender!) DIRECTIONS Place all ingredients in the blender. We have found it’s helpful to put the grapes and orange in first, and the ice and spinach last. Blend until smooth. Sip away and don’t forget to give yourself a green dragon mustache! RATINGS “Super Yum! Can I have LOTS more?” Nora, age 4  “Super Yum! I want LOTS and LOTS more!” Alex, age 5  “Super Yum!I want LOTS and LOTS and LOTS more!” Jake, age 4  “Super Yum This smoothie has a great kick and is SO refreshing” Sharon, a grownup  “Whoa! It’s just amazingly delicious!” Darek, a...

Veggitos

  At the Doctor Yum Project kitchen we are always looking for fun ways for families to enjoy healthy food.  In my pediatrics practice I see an epidemic of vegetable “haters” and many of their parents who are too frustrated to know what to do. Little by little, these kids slide into the “junk food lane,” eating a diet of fiberless processed food which can lead to myriad of potential health issues (which I see in my practice every day).  We are determined to find ways show kids that whole foods can taste good and make them feel good, too! Some times kids just need a “food chain” to coax them to try new foods. Make a new food with a familiar flavor or texture and you may see them gain confidence in trying those foods.  We ran into a spice mix on simplecountryhome.com that can be used on squash. It really mimicked the flavor of Doritos, a popular processed “snack” which is loved by most kids I know. However, this spice mix was completely natural with nutritional yeast lending the “cheesiness” and spices like onion powder, garlic powder and cayenne giving it the “kick!” Nutritional yeast is different from baking yeast and looks like yellow flakes with a cheesy nutty flavor (it’s also FULL of B vitamins). I buy mine at Wegmans but it can usually be found at health food stores in the bulk section. So imagine taking the ultimate most palatable junk food and using its flavors to coax kids to try new veggies in a healthy way! Genius! We tried this flavoring on four different veggies during...

Pumpkin Energy Bites

I found this great recipe on the website Gimme Some Oven. This is an easy “no bake” recipe which is perfect for a quick, energy dense snack. They work great in lunchboxes too. They are sweetened with dates and honey and I would recommend eating just one or two since they do pack a punch. What I love about these is the great flavor you get from so many fiber and phytonutrient-rich ingredients. The flavors are earthy and comforting and the texture keeps your mouth guessing! We even took these to our local yoga studio to share with the family yoga class as a post-workout snack and they were a hit with all ages! I love the idea of refueling your body with whole foods. Kids will love getting their hands messy and helping shape the bites. INGREDIENTS 8 oz. (about 1 packed cup) chopped dates 1/4 cup honey 1/4 cup pumpkin purée 1 Tbsp. chia seeds or flax seeds 1 tsp. ground cinnamon 1/2 tsp. ground ginger 1/8 tsp. ground nutmeg (optional) 1 cup old-fashioned oats (uncooked) 1 cup shredded unsweetened coconut 1 cup pepitas (pumpkin seeds) If you are making these with kids have extras of many of the ingredients for tasting separately. DIRECTIONS: Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, and nutmeg in a food processor, and pulse until smooth, scraping the sides down occasionally to combine. Transfer the mixture to a large bowl, and stir in oats, coconut, and pepitas until evenly combined. Cover and refrigerate for at least 30 minutes. Once the mixture is cool (and easier to work with),...

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