Frozen Sweet Treats – The Fresh Fruitsicle

Posted on July 15, 2016 by Carmen

One of the things that is great about summer is the delicious frozen sweet treats that you get to enjoy on a hot summer’s day. Creamy fudgsicles, ice cream, freezies, slushies, popsicles and more all offer a refreshing cooling treat.

The trouble is with most frozen sweet treats is the amount of added sugar (and color) that is in them to make them ‘sweet’. Don’t get me wrong, I love a sweet treat just as much as the other guy, but in eliminating refined sugar at our house, we have learned not only how to naturally sweeten our treats, but also that we don’t need it as sweet anymore. Our tastebuds have adjusted and we enjoy the natural flavors and sweetness of fruit (and foods) without the added sugars.

When I was growing up it was not uncommon for my mother to make popsicles simply by pouring fruit juice into popsicle molds and freezing them. As long as the juice was unsweetened we were already enjoying a yummy cooling sugar free treat.

When I became a mother I made these kinds of popsicles for my kids as well. The thing is, I often found that once you sucked on them for a while, all the juice was gone and you were left with ice on a stick. I was looking for a frozen sweet treat that would have flavor all the way through and of course, naturally sweetened.

My first discovery was Grasshopper Popsicles, a mixture of blackberries and spinach, yes I said spinach, and a few other ingredients to put it all together. For a while this was our staple popsicle, which the kids really enjoyed. It was my mother when visiting one summer, who introduced us to this simple creamy popsicle that has added a little more variety to our popsicle pickings.

The Fruitsicle, as she calls it, is a fruity, creamy, dairy free, sugar free popsicle that is super easy to make. You just put all the ingredients into the blender and mix, then pour into the popsicle molds and wait for it to freeze. (The waiting is the hardest part, my kids were continually asking me if they were ready yet).

The Fresh Fruitsicle

1-2 cups fresh strawberries, trimmed

1 ripe banana, peeled and cut into chunks

½ cup coconut milk

1 to 2 tablespoons raw honey

Put all ingredients into blender and blend until smooth. Pour mixture into popsicle molds and freeze for 6-8 hours or overnight.

*if you’d like your popsicle to be a little sweeter simply add more honey or more strawberries to the mix

Makes 8-9 popsicles depending on the size of your popsicle mold

2 Fabulous Watermelon Salad Recipes

Posted on June 30, 2016 by Carmen

Watermelon is such a refreshing snack in the summertime. Full of vitamins and minerals, it can be more then just a cut and serve option.

For some reason I had always thought that watermelon was just that, cut, slice and serve, that you couldn’t really do anything else with it. I have no idea why I thought that, maybe it was just the ease of preparing a refreshing summer snack. But lately I started exploring a few other watermelon recipes (like a watermelon smoothie, oh my so yummy!).

I had always heard of a watermelon salad but kind of thought it was weird. I’d often see them at an event or a buffet and pass it by as it just didn’t appeal to me. Well I had no idea what I was missing!

When I decided to explore watermelon recipes I knew that a watermelon salad was the first one to try! It turned out that I found two that are really good. Both are uniquely different and delicious, so I can’t really say that one is better than the other. It honestly depends on what flavors you are looking for in the moment. Both have the lovely addition of fresh lime juice, which is not only nice in the summer, but actually brings out the flavor and sweetness in the watermelon.

The first watermelon salad is the more common recipe with feta cheese and red onion (which honestly at first I thought it was totally weird to add feta and onion to watermelon), while the second is a nice crisp, refreshing fruit salad. Which I actually quite enjoyed, even though it called for blackberries. In general I do not like blackberries and usually buy them for the kids and skip them myself. But since it was in the salad I decided to try it. I actually found the blackberries to be quite lovely, they added a really unique flavor to it, and I enjoyed quite a bit.

Both watermelon salads were a hit with the kids! They gobbled them up and asked for more (I think they were quite enjoying my experimentation with these recipes). And I have to say myself, a watermelon salad is a very nice change in how watermelon is served (and it does not take long to prepare – I am all about ease, especially in the summertime!)

Both salads are best when made just prior to serving. When the watermelon sits for too long it tends to get limp and soggy. Make one hour or less before ready to eat.

Watermelon Salad

4 c. watermelon

1/4 red onion, finely sliced

2 tbsp. fresh chopped mint leaves

1c. feta cheese, crumbled

1/4 c. olive oil

3/4 of lime, juiced or 2-3 drops Lime essential oil

1/4 tsp. pepper & a shake

Cut rind from the watermelon and cut into 1 inch chunks. Place watermelon into medium size bowl. Chop mint. Combine olive oil, lime juice and pepper to create dressing.

Pour dressing and chopped mint over watermelon. Toss gently to coat.

Pour crumbled feta over salad and stir gently to combine. Enjoy!

Serves 4

Watermelon Blackberry Salad

3 c. cubed watermelon

1 1/2 c. blackberries

2 tbsp. fresh finely chopped mint

Juice of one lime or 2-3 drops of Lime essential oil

Cut the rind off the watermelon and cut into one inch chunks. Place watermelon into medium bowl. Chop mint and add to bowl. Add blackberries. Squeeze fresh lime juice over the fruit. Gently toss to combine and serve.

Serves 4

Have a fantastic watermelon salad recipe? Share in the comments below

A Refreshing Twist on Watermelon – The Watermelon Smoothie

Posted on June 15, 2016 by Carmen

The other day my youngest son said he had an idea to make a watermelon smoothie. We love watermelon especially in the summer! It is such a nice refreshing snack. For us, we usually just slice it and eat it, I had never really thought of doing anything else with it. Sure I had heard of people putting watermelon into salads or other recipes but I had never thought of putting it into a smoothie. It just seemed odd to me.

But really, why not? You can put basically anything into a smoothie and with the right combination, can be absolutely delicious! And we love smoothies at our house and enjoy trying different combinations. In fact, I have been experimenting this year with creating my own smoothie recipes. It’s fun figuring out what goes well together and what might not. When I create a really good one, I get very excited. Like when I created this yummy green smoothie in the spring with grapefruit, orange and dandelion greens- yum!

The other thing I didn’t realize is that watermelon is actually chalk full of vitamins and minerals like Vitamin A, potassium and magnesium to name a few. Plus it has many health benefits benefiting cardiovascular health, anti-flammatory and antioxidant support. Here I thought it was just water and that you didn’t get much else out of it. Even better!

So I set out on a hunt for watermelon smoothie recipes to see what was out there. There are many that are a combination of watermelon and strawberries (which seemed quite popular), some with almond milk, even some with coconut water (which I am going to have to try that one). But the one that I was drawn to the most was this combination with raspberries, fresh lime and mint. All favorite ingredients of mine. I love mint and am really into lime lately. I also liked that it was described as ‘the most refreshing smoothie, ever‘. It quickly made me think of hot summer days when you’re looking for something a little more than just a glass of water. I could see myself, sitting on the deck, smoothie in hand, relaxing and enjoying the hot summer sun…

When I whipped it up this afternoon I was not disappointed! It was fabulous. I could not believe how delicious it was and even though it was not super hot that day, I could see how enjoyable it would be on a hot summer day. Not to mention I love the rich red color and how sweet and fresh it tastes. I can’t wait to make it for the kids who were away for the weekend, especially my son, to not only thank him for the fabulous idea, but to see how much they enjoy it as well.

Watermelon Smoothie

1 c. watermelon

1/2 c. frozen raspberries

fresh lime juice (squeeze 1/4 of a lime) or 1 drop lime essential oil*

2 sprigs of fresh mint

Put all ingredients into blender. Mix until well combined and is smooth. Pour into glass and enjoy!

*note: if you’r using lime essential oil ensure that it is safe to ingest as all brands of essential oils are not created equal and not all are safe to take internally

Serves 1

Gluten Free Bran Muffins with Raisins & Hemps Seeds

Posted on May 24, 2016 by Carmen

I have always been a fan of muffins. They are a great grab and go snack that will fill your tummy and give you some good nutrition. They are also a fantastic make ahead and freeze for later option as well – something you can quickly grab out of the freezer to add to lunches, road trips or just a quick snack.

I have been dabbling more and more with gluten free recipes as I have noticed that my body does not seem to tolerate it like it used to. Often feeling tired after bread, muffins or anything wheat based, I have been slowly expanding and experimenting with my recipes. I was a little worried about changing my muffins though, as I had found many gluten free muffins to taste grainy or gritty and certainly not to my liking. But I knew that they couldn’t all be that way and that if it was the difference between energy boost and energy drain then I had to give it a whirl. So I started experimenting…

I am a big fan of bran muffins and have been since I was little. I know most people don’t care for bran muffins, more like a love it or hate it relationship, but for whatever reason I really enjoyed them. And it wasn’t just because of the benefits of bran! They were yummy. So it was only natural that one of the first muffin recipes I converted would be a bran one.

I found the original gluten free bran muffins recipe online and loved the addition of hemp seeds for the added nutrition. I also liked that I could create my own gluten free flour as all brands are not created equal, and this way I could choose what went into my mix. A quick modification for the sugar and the dairy I had the perfect recipe, which my boyfriend at the time, loved and he was not a gluten free guy. In fact to this day they are still his favorite muffin that I make.

The kids love them to, though they tend to like banana more, but they will eat them without complaint and I love the hemp seeds and flax added in there.

Gluten Free Bran Muffins with Raisins & Hemp Seeds

1/2 c. ground flax seed

1/2 c. rice bran

1 c. almond milk (unsweetened coconut milk or other non dairy milk of choice)

1/3 c. olive oil

1 large egg

2/3 c. coconut sugar

1/2 tsp. vanilla

1 c. all-purpose gluten-free flour (*easy to make your own gluten free flour mix)

1 tsp. xanthan gum

1 tsp. baking soda

1 tsp. baking powder

1/2 tsp. sea salt

2 tbsp. hemp seeds

1/2 c. raisins (I like lots of raisins so I add another 1/4 c. but you don’t have to)

In a medium bowl mix together flax seed, rice bran and almond milk. Let sit for 10 minutes while you get everything else ready.

Next, in a large bowl combine gluten free flour, xanthan gum, baking soda, baking powder, sea salt and hemp seeds.

In a different medium bowl, beat together the oil, egg, coconut sugar and vanilla. Add the ingredients from the first medium bowl (almond milk/ flax seed mixture) to the egg mixture and stir well.

Stir the almond milk mixture into the dry ingredients until just blended. Fold in the raisins.

Spoon batter by the teaspoon into greased muffin tin or line with cupcake liners. Bake at 375 F for 15-20 minutes or until toothpick comes out clean. Let cool 5 minutes then remove muffins from muffin tin to allow cool completely.

Store in an airtight container or freeze for easy quick grab and go healthy snacks.

* I found this combination for your own gluten free flour mix online. I make a batch and store in an airtight container so it’s on hand when I need it.

Gluten Free Flour Mix

4 c. superfine brown rice flour

1 1/3 c. potato starch (not flour, they are different)

2/3 c. tapioca starch

A Little Indulgence – Dairy Free Sugar Free Chocolate Icing

Posted on May 20, 2016 by Carmen

I have a secret to share with you. It’s one of those don’t tell my kids or I’ll never live it down kind of secrets. I have a bit of an addiction. You know that chocolate icing that I made to ice the cupcakes? Yeah there was some leftover…there’s not anymore…

When I found this recipe for dairy free sugar free chocolate icing I was in heaven. It’s super simple to make and totally delicious! One would never know that it was anything near the sugar free area, let alone no dairy. It is creamy, smooth and definitely chocolatey! It is so good I sometimes eat it with a spoon. Hence, why there are no longer any leftovers in my fridge. Once in a while, when I have that craving for sweet I just dip in and take a spoonful or two…ok sometimes three. I often think to myself I will just freeze the rest and then when I need icing I can just pull it out and use it without having to make a whole new batch (the recipe is quite big – even when I half it I have generous leftovers). But unless I pop it into the freezer right away, yeah, I eat it, in big heaping spoonfuls and hope that my kids don’t find out (because I don’t want them to do it to! I know hypocritical).

This simple recipe requires only 4 ingredients and your food processor or blender. I use cacao powder for that extra superfood boost – as cacao is high in magnesium, B vitamins, protein and fiber – but you may also cocao, though not as beneficial nutritionally. And I use this icing recipe for all kinds of things, not just cakes and cupcakes. We put it on ice cream, fruit and last summer we discovered that it is a great substitute for some of those good old camping recipes, like s’mores, or the new one we discovered at Scout camp – a combination of banana, nutella (we use the chocolate icing instead), butter and toasted on a bun – yum!

So regardless what you are going to use it for, whether it be a little indulgence eating it with a spoon, cake or a camping treat, enjoy this quick easy dairy free sugar free chocolate icing guilt free.

Dairy Free Sugar Free Chocolate Icing

1 cup cacao powder

3/4 cup Earth Balance vegan spread

1 tsp vanilla

1 cup pure maple syrup (high in minerals such as maganese, zinc, potassium and no artificial ingredients compared to imitation syrups containing high fructose corn syrup, added and artificial ingredients, contain no minerals)

Process all ingredients in a food processor or blender until smooth and creamy.

Use immediately or may be stored in fridge for up to one week or frozen (unless you eat it all first).

Easy Strawberry Banana Dairy Free Ice Cream Recipe

Posted on April 21, 2016 by Carmen

One of the things I definitely miss going dairy free is ice cream. A regular staple at my house when growing up; we often had it after supper, asking my parents hopefully if we could have some. Unless we were out, they usually said yes. Knowing that this was one thing I could not give up completely I set out to find some dairy free ice cream recipes.

When I first started searching for dairy free ice cream recipes I thought that I would always have to make it in an ice cream maker using some kind of dairy free milk and natural sweetener. But what I have discovered is it can be even simpler than that. In fact it is so easy to make a great creamy, dairy free sugar free ice cream that as soon as you’re done reading this post, you’ll probably hop up and make some. Five minutes, maybe less, honestly you’ll be done.

Not to say that using an ice cream maker and an alternative dairy free milk is not a good option. In fact, I have some super yummy ice cream recipes made with coconut milk, like the peanut butter ice cream, that is so creamy and delicious it is worth the few extra minutes to make it. But sometimes you just want a quick treat. Not too much work and not too much thought being put into it. This is why I like this recipe for a dairy free strawberry banana ice cream. Super simple, super tasty and the only thought you have to put into it is do I have frozen bananas?

Dairy Free Strawberry Banana Ice Cream

This easy dairy free ice cream recipe gives you a nice soft serve ice cream in less than five minutes

1 frozen banana (*peel banana before putting into freezer)

1 c. frozen strawberries

Put frozen banana and frozen strawberries into Vitamix blender. (If you do not have a Vitamix, a high powered blender of some kind is recommended due to the fruit being frozen and to prevent burning out your blender. If you have a standard blender, just proceed slower or blend fruit in smaller amounts to prevent burnout). Turn Vitamix on starting at low speed and slowly turn up to high. You may need to use tamper to push frozen fruit down to thoroughly mix. Once you have a soft serve consistency ice cream is ready to serve. Scoop into bowls and enjoy!

This dairy free ice cream recipe can also be made with different kinds of fruit, substituting the strawberries for raspberries or mango, etc. We have found though that the banana is a key part of the recipe in order to get that nice ice cream consistency and should always be present.

This is also a great recipe to make with kids as it is super easy for them to help with by putting the fruit into the blender or turning it on under the direction of an adult. It’s perfect for a hot summer day when you want a yummy cool treat and super quick to make. With just a little pre planning by having frozen fruit ready in the freezer you can literally whip it out in no time!

Kids Healthy Cooking – Dairy Free Peanut Butter Ice Cream

Posted on April 7, 2016 by Carmen

Ice cream. One of the many favorite summer treats, wonderful on a hot summer day. But honestly, great anytime and popular with kids. Growing up in my house ice cream was a staple and often requested after dinner. So when we went dairy free, ice cream was definitely something I missed. But like any change (like when we went sugar free) it was just a matter of shifting gears and finding new recipes to meet our ice cream needs. This is when I discovered this sugar free dairy free peanut butter ice cream.

I had been promising the kids in my Mini Chefs class ice cream for a few classes and many of them kept asking when we were going to make it. In our last class of the session I thought I’d throw it in with our chocolate making, making it a bit of an extra treat. This sugar free dairy free peanut butter ice cream recipe is rich, creamy and delicious. No one would ever know that it did not contain dairy (and don’t worry if peanuts are a concern you can use WOW butter, an awesome substitute for peanut butter. Being in a peanut free facility this is what we used and no one noticed a difference in either look, taste or texture). In fact when we made it in class the kids did not question the ingredients at all. They just heard ‘ice cream’ and were ready to make it and eat it.

This sugar free dairy free peanut butter ice cream recipe is super easy to make with kids. Just put all the ingredients into a blender, blend and then pour into your ice cream maker. If you do not have an ice cream maker, you can take the mixture and put into a freezable container and put in the freezer until firm.

All the kids were bouncing off the walls, waiting for the ice cream to be ready. And when it was, they gobbled it up, most of them asking for some more. I was pleased to be able to finish off the class with something a little more special (and considered a treat), but also still healthy and good for them. By this point, none of them were questioning the ingredients that were going into things, and all of them were willing to try it. Which I think is the greatest success – a child who is willing to at least try it will open up their world of healthy foods and possibilities. Not only with foods, but in other areas of their life as well.

Peanut Butter Ice Cream

Ingredients:

1- 14 oz. can coconut milk, chilled

¾ c. coconut sugar

½ c. natural peanut butter (or WOW butter if need peanut free option)

1 tsp. vanilla

3 tbsp. dark chocolate shavings

Prepare your ice cream maker ahead of time by freezing the canister overnight. You’ll also need a good blender to whip the ice cream mixture.

Combine chilled coconut milk and coconut sugar in blender and whip until sugar is dissolved. Add in peanut butter and vanilla. Whip until mixture is creamy and frothy.

*If it’s hot in your kitchen and the mixture is warm-ish, chill mixture before adding to ice cream maker; it will freeze better is mixture is cold.

Set your freezing canister in place and turn on ice cream maker. Pour mixture into freezing canister. Add in shaved dark chocolate.

Churn until frozen. Depending on your ice cream maker this could take 10-15 minutes or up to 30 minutes.

Make roughly 3 cups. Serve in small single scoops as it is rich.

Original recipe from Gluten Free Goddess

Cooking with kids really can be easy and fun. I had a great time working with these kids, gently expanding their palates and horizons. I was pleased to see how everyone progressed and to hear from parents how what they did in class was being transferred to home. Whether it be a food they now liked, making supper, or helping with clean up.

My greatest joy was the success I had with the more particular eaters, one’s who said they did not like much of anything, but by the end of our classes were not only trying everything but loving what we were making. Those kids had come a long way and really grown. It just goes to show how cooking with kids, and letting them make their own food not only encourages them to eat it, but also to start trying and experimenting with new things.

Kids Healthy Cooking – Healthy Chocolate with Natural Sweeteners

Posted on March 30, 2016 by Carmen

Kids and chocolate. They go together well. All the memories of chocolate covered faces, whether from ice cream or pudding or just a good old fashioned chocolate bar. Yes they say too much chocolate is not good for you, but honestly there is such a thing as healthy chocolate.

A lot of the trouble with chocolate is the amount of sugar in it, but chocolate without sugar and natural sweeteners instead, is a different story. Chocolate itself is rich in antioxidants and is actually very good for us. It is the sugar that is the problem.

When I learned to make my own healthy chocolate, I was surprised at how quick and easy it was. It was so easy that I came home and made it with my oldest son, who at the time was only 6. Four simple ingredients gave us our base chocolate, and then we could create whatever we wanted. He loved it! and wanted to make more. Now my twins who are also 6, love making it as well. It is so easy to make with kids.

So when it came to our last class of Mini Chefs, making healthy chocolate was really a no brainer. I wanted a nice sweet, fun, but healthy treat, so this was perfect. In class, we made the plain chocolate and kept it in liquid form for fondue, dipping a variety of fruit into it; such as apples, oranges and bananas. All of the kids loved it! And yes ended up with chocolate faces 🙂

Raw Organic Chocolate

Ingredients:

3/4 – 1 cup Cacao butter

2 -6 tbsp. Cacao powder

1 vanilla bean or 1-2 drops vanilla extract (use a pipette if using vanilla extract as you only need a tiny bit, adding too much can ruin your chocolate)

2 tbsp. to start of pure maple syrup or honey

*amounts depend on how much chocolate you want to make

Boil water in kettle. Pour boiled water into a large metal bowl, place second smaller metal bowl on top of large bowl so that it sits on top. Place cacao butter into top bowl. Cacao butter will start to melt. While cacao butter is melting slice vanilla bean down the middle and scrape out the inside seeds with a spoon. Put seeds into melted cacao, it is ok if cacao butter is not completely melted yet. Stir.

*Be very careful not to get any water into your chocolate as it will not work if you do. If your second bowl sits nicely on top, this should not be an issue as you do not need to lift the second bowl off the one with the water in it until you are done making your chocolate.

Sift cacao powder into a separate bowl. Once cacao butter is completely melted add 2-4 tablespoons of cacao powder. Taste for desired level of chocolatey-ness. If you’d like it richer add more cacao powder. Once satisfied with amount of cacao powder add natural sweetener of choice. Start with 3 teaspoons and mix. Taste, if desired level of sweetness has not been reached, add 1-2 more tablespoons and taste again. Once level of desired sweetness has been reached you have your base chocolate. This can now be kept liquid and used as a fondue, or can be poured into chocolate molds to form chocolates.

Another option at this point is to add additional ingredients such as nuts, dried fruit, coconut, essential oils (ensure that the essential oils you are using are safe to ingest), etc and pour onto a cookie sheet to let set. Or make it with fillings such as peanut butter for peanut butter cups (as pictured above) or nuts in the middle or caramel. For this you simply put a bit of chocolate in the bottom of your mold, let it set then add your peanut butter (or other chosen filling) and top up the mold with chocolate and let set completely. Chocolate is best set in freezer but may also be set in fridge.

I had also been promising the kids we would make ice cream for a number of classes and many of them kept asking when we were going to make it. Since it was the last class we did make peanut butter ice cream as well. Sugar free, dairy free and super easy to make with kids. Look for the peanut butter ice cream recipe in the next kids healthy cooking post.

Energy Bites – Easy Healthy Snacks for Kids

Posted on March 25, 2016 by Carmen

Energy bites are a very easy and quick snack that are not only delicious but full of nutrition. They are one of those great recipes that you can basically put anything in them that you like, and they are great to make with kids.

They are easy because you simply put all your ingredients into a bowl and mix together. You then roll them into balls and freeze them for 10 minutes. Done!

The kids in my Mini Chefs really enjoyed making these. There were lots of things to measure and put in, and no one turned up their nose at any of the ingredients. They loved it because they all got a chance to mix and roll their own ball, which was a bit of a sticky process. It didn’t matter to them, as they were really excited to try them out. Even my pickiest eater was licking her fingers after rolling her energy bite – already expressing how much she loved it. I was super pleased! (I had been working hard to find something that this child would enjoy that was really good for her) In fact, when we sat down to eat them she had 3. Yes! Success.

Now the original recipe calls for peanut butter, but being in a peanut-free facility we used WOW butter, made from non-GMO soy and allergen free (dairy, gluten, egg) it is a great alternative if needed. It does contain sugar, so not so great if you are avoiding added sugars as well. I can vouch that it tastes just like peanut butter and the kids in the class had no idea whatsoever. It looked and tasted the same to them.

Energy bites are a perfect easy on the go snack, as you can make up a batch ahead of time and just grab them when you need that extra boost. There are also many variations on these balls, you can even create your own adding in or removing whatever you like. Things such as raisins, dried fruit, nuts, cacao powder are just a few of the things you could add in. Once you have the basic recipe that sticks together the options are endless.

Energy Bites

1 c. dry oatmeal

2/3 c. shredded coconut

½ c. peanut butter (WOW butter is a great non-nut option)

½ c. ground flax seed

½ c. cacao nibs

1/3 c. honey

1 tbsp. chia seeds

1 tsp. vanilla

Stir all ingredients together in a medium bowl. Once thoroughly mixed take approx. 1 teaspoon and roll into a ball – dough will be sticky. Place ball onto a cookie sheet. Continue rolling until all dough has been used. Place balls into freezer for 10 minutes or until firm. Take out and enjoy!

Once frozen balls can be stored in an airtight container and are great quick grab and go snacks.

Makes 20-25 balls

Next week our last class and it’s a good one! We make chocolate and peanut butter ice cream…

Kids Healthy Cooking – Healthy Dips for Kids

Posted on March 17, 2016 by Carmen

Dips are another great ‘tactic’ to use when encouraging kids to eat fruits and vegetables that they may not eat otherwise. The challenge is to find a healthy dip for kids, that they like and is not loaded with sugars and other ingredients you want to avoid. Unfortunately a lot of store bought dips have these extras that we don’t want.

The good thing is that healthy dips for kids are super easy to make at home and something that the kids can easily participate in making. A quick easy dip is simply a matter of putting the ingredients into a bowl and mixing – seriously less than five minutes!

It can be a challenge to find a healthy kids dip that the kids enjoy as their palates are so varied when their young and can change from day to day. There are many ingredients in dips like mayonnaise and sour cream that I did not like myself until I was closer to being an adult, but if your kids eat these already, you’re halfway there! And if they don’t eat them already introducing it mixed with other ingredients may just be the trick!

In our Mini Chefs class we made two healthy dips for kids, one for vegetables and one for fruit. Knowing that many of the children prefered sweet we made and tasted the veggie dip first (this sets things up for the most success with both dips, always introduce the sweetest last). The kids loved measuring, scooping and mixing all the ingredients, each asking for their turn, making sure not to be left out. We were literally finished in 5 minutes and trying it out. As usual, there were some kids that loved it and some that didn’t care for it, but they all tried it. I also provided a variety of vegetables for the kids too as serving a variety of vegetables, not only in texture and taste, but also in color makes it more appealing for them to try.

The fruit dip, which is a caramel dip that I discovered through Nina Manolson at Smokin’ Hot Mom, is a fantastic dairy free, sugar free, sweet dip that is fabulous with apples. Of course you can use it with other fruit (pineapple is excellent) but the combination of apple and caramel is so good. When this dip is around at our house I often eat an apple just to have some dip!

Using dates (which have many nutritional benefits) as your sweetener, as well as coconut oil and a few spices, this dip has many nutritional benefits that you will be happy with and the kids will have no idea. Plus it’s another easy one, just toss all the ingredients in the blender and mix until smooth. Yum!

Now don’t be deterred by the color of this dip, it is supposed to be caramel afterall. When it was ready the kids just dove in and even one of my pickiest eaters loved it! I had to laugh though when I took the leftovers after class to the staff in the office and no one would touch the caramel one because they weren’t sure what it was. That is one of the benefits of getting the kids involved in making it, they see what goes into it. Now I understand that this could go the opposite way and because they see what goes in it, they won’t even try it, but my experience has been that the majority of time the kids are more willing to try it because they saw what went into it, and they helped make it.

Caramel Dip – great with apples or fruit of choice

1 c. dates

¼-1/2 c. almond milk (or other non dairy milk of your choice) – start with less milk and add to get the blender moving smoothly and the consistency you want

1 tsp. coconut oil

1 tsp. vanilla

dash of cardamom or 1 drop of Cardamom essential oil

dash of sea salt

Put all ingredients into Vitamix or powerful blender and mix until creamy. Dip apple slices into caramel and enjoy.

Dill Dip – great with veggies and/ or tortilla chips

1/3 c. veganaise (or mayonaise)

1/4 c. vegan sour cream