honey mustard dip (sneaky beans!)

Kids love to dip their food!  Dips are a great way to entice children to eat fruits and vegetables.  Instead of giving them unhealthy cream based dips try this dip instead!

It contains a secret ingredient that’s so good for them…beans!

honey mustard dip

Not only are beans loaded with fiber and protein, they are a great source of iron which is often deficient in a child’s diet.  They are also a great source of phosphorus, magnesium and potassium….all important for those little growing bodies!

This dip paired nicely with oat bran pretzels and baby carrots however, it would make a great spread on a veggie or turkey sandwich!

honey mustard dip3

Honey Mustard Dip

1 15 ounce can cannellini beans, drained and rinsed

3 tablespoons yellow mustard (preferrable organic, gluten free)

3 tablespoons raw honey

1/2 teaspoon garlic powder

honey mustard dip1

-Place all ingredients in a food processor and blend until creamy.

note: children under the age of one should not have honey because it may contain spores of clostridium botulinum which causes botulism.

my nephew Christopher...my toughest critic!

my nephew Christopher…my toughest critic!

For more kid-approved recipes join me this Saturday at GLOW Yoga for a Toddler Nutrition Class!

Go to www.beginwithinnutrition.com for more information!

lemon blueberry muffins ~vegan & gluten-free~

Happy Friday!

I never knew vegan, gluten free, dairy free muffins could be so fluffy, moist and light!  These don’t fall short of sweetness either thanks to little bit of pure maple syrup.

 I hope you all have wonderful plans for the weekend!  Start it off by making a batch of these to enjoy!

lemon blueberry muffins ~vegan, gluten & dairy free~

Lemon Blueberry Muffins

adapted from happy.healthy.life

mix these together:

1 and 3/4 cups gluten free all purpose flour (I used Bob’s Red Mill but regular flour works too!)

3 teaspoons baking powder

1 heaping tablespoon ground flax seeds

melt these together:

1/2 cup coconut oil

1/2 cup maple syrup

1/2 cup almond milk

Fold in:

1/4 teaspoon vanilla extract

2 tablespoons lemon juice + 1 teaspoon lemon zest

1 large ripe banana, mashed

1 cup fresh blueberries

top with slivered almonds

lemon blueberry muffins ~vegan, gluten & dairy free~

1.  Preheat oven to 375 degrees.  Line a muffin tin with cups.

2.  In a large bowl, mix together gluten free flour, salt, flax seeds and baking powder.

3.  In a small sauce pan, melt coconut oil over low heat and remove from flame.  In a small bowl add coconut oil with maple syrup and almond milk.

4.  Add wet ingredients to dry ingredients and mix until combined.

5.  Fold in vanilla, lemon juice, zest, mashed banana and blueberries.

6.  Spoon into muffin cups, top with slivered almonds.

7.  Bake for 20 minutes or until tops are golden brown and center of muffin is set.

8.  Let cool and enjoy warm!

lemon blueberry muffins ~vegan, gluten & dairy free~

~The original recipe says this makes 12 muffins however, it actually made enough batter for 14 muffins~


superfood tacos with avocado cashew cream

I’m not sure if there is any other meal that contains so many superfoods!  These tacos are overflowing with “good for you” flavor!   I could go on for days about the nutrients in the beans, sweet potatoes, kale, etc.

But, I’ll save you the details and sum it up by saying…these tacos are the bomb!

superfood tacos with avocado cashew cream

Superfood tacos

2 tablespoons olive oil
1/2 red onion, thinly sliced
2 large garlic cloves, minced
2 large kale leaves, torn into small pieces
1 cup roasted sweet potato cubes (**see note below**)
1 15.5 ounce can black beans, drained and rinsed
1 tablespoon braggs amino acids, coconut amino acids or tamari
1 teaspoon cumin
Fresh cilantro
Cholula or hot sauce (optional)
Corn tortillas

-add oil to a large skillet over medium heat
-sauté red onion and garlic for 5 minutes
-add kale and sauté until kale is wilted
-add beans, sweet potatoes, braggs amino acids and cumin
-sauté for 3-5 minutes
-lightly heat corn tortillas in an ungreased frying pan over medium-low heat
-assemble tacos, add a generous scoop of avocado cream and garnish with fresh cilantro and cholula

Avocado cashew cream

1 avocado
2/3 cup water
1/3 cup raw cashews (soaked in water for 1-2 hours)
2 tablespoons fresh lime juice
1/2 teaspoon maple syrup
Salt to taste
superfood tacos with avocado cashew cream
-drain cashews
-add all ingredients to a food processor and blend until smooth and creamy
-taste and add salt as needed

superfood tacos with avocado cashew cream
**Roasted sweet potatoes**
-wash and peel two small sweet potatoes, cut into small cubes
– drizzle with 1 tablespoon olive oil, tossing to coat, place on a roasting pan or cookie sheet

- roast at 400 degrees for 40 minutes or until soft

Superfood Tacos

The tacos would be great on their own or with sliced avocado but, I recommend going the extra step to make the avocado cashew cream!  It’s a great substitution for sour cream or cheese and kept this dish light by adding a hint of lime!

superfood tacos with avocado cashew cream