How to Get Your Kids (& husbands) to Eat Veggies & Fruit

Frozen Popsicles & Green Drinks

Yellow Banana Boats
2 small banana or 1 large
4 small yellow peppers
5 baby carrots
8 oz coconut milk or one of your choice
8 oz organic orange juice
1 tsp of pure vanilla

Very Berry Popsicles
2 large handfuls of purple kale (not stems)
1 small handful of spinach
1/1 Cup of each berry; blueberries, strawberries, raspberries, balckberries
8oz of Milk (coconut, almond or coconut water)
8 oz of organic apple sauce

Zesty Green Smoothies
1 large handful of greens
1 celery stick
1 granny apple
1 small piece of ginger (pinky nail size)
4 Tbsp of fresh lime juice
8 oz of coconut water
16 oz of water

Chocolate Chia Energy Balls

1/2 cup almond butter
1/2 cup unsweetened shredded coconut + 3 Tbsp. for rolling
1/4 cup raw honey
1/4 cup pitted dates
1/4 cup raw cacao powder
1 tsp. vanilla
3 Tbsp. chia seeds
Pinch of sea salt
1. In a bowl, mix the almond butter, honey, cacao powder, vanilla, chia seeds, and sea salt. Mix well.
2. In a blender or food processor, mix the dates and shredded coconut until it’s in tiny bits. Mix it in with the almond butter mixture and stir well.
3. Place the mixture in the refrigerator to chill for 10 minutes. This is optional, but will help to roll out the balls.
3. Roll out about 1 tablespoon at a time, into balls, and roll in the extra shredded coconut. Place on parchment paper in the refrigerator for an hour to chill. Or eat them right away, whichever you prefer! They should last about a week in an airtight container in the refrigerator.

Posted by Kate Shamrell

Coconut Butter & Milk

Coconut Butter
• Shredded, unsweetened coconut (full-fat)
Homemade Coconut Butter: I took a bag of shredded coconut and simply blended it in my Vita-Mix for about 3-5 minutes. (Note: If you use a food processor, blend for 10-ish minutes.)

Homemade Coconut Milk-Tropical Traditions
• 1 1/2 cups water
• 7/8 cup dry unsweetened coconut
In a medium-size kettle, heat the water, but do not bring it to a boil.
Place the coconut in a blender and add 1 cup of the hot water.
Blend for 2-3 minutes.
Place a colander in a bowl and line the colander with 4 thicknesses of cheesecloth.
Pour the blended coconut mixture into the cheesecloth and twist to extract the milk, letting the milk go into the bowl.
Return the coconut pulp to the blender and add the remaining 1/2 cup of hot water. Blend for 1-2 minutes, strain and press through the cheesecloth into the bowl.
Makes about 1 cup

York Peppermint Patties

York Peppermint Patties-Katie Higgins
• 2 tsp water
• 2 tbsp coconut butter
• 1/8 tsp pure peppermint extract (or as desired) I used 10-12 drops of Peppermint Essential oil
• 1 1/2 tsp agave or pure maple syrup
• 2 tbsp coconut oil (unrefined)
• 1/4 cup cocoa powder
• 2 tsp water
• 2 tbsp agave or pure maple syrup
Combine first 4 ingredients in a little bowl. (Best if the coconut butter is not melted.) In a separate bowl, combine last 4 ingredients. In candy molds or cupcake liners, spread out 1/2 of the chocolate, then portion the mint filling on top. Finally, cover with the rest of the chocolate and freeze until chilled.

Stuffed Mushrooms


16 even-sized open cap mushrooms, stalks cut level

3 Tbsp. olive oil

1/3 cup butter

3 cloves garlic, chopped very finely

2 Tbsp. fresh thyme, chopped

1-1/2 Tbsp. lemon juice

Salt and freshly ground pepper to taste

1/3 cup fresh breadcrumbs


Preheat oven to 400 degrees.  Lightly fry the mushrooms, cap-side down, in hot oil for 20 seconds.

Arrange the mushrooms in a shallow baking dish with the stalks facing upwards.

Mix together the butter, garlic, thyme, lemon juice and seasoning.  Spoon a little garlic butter onto each mushroom, then lightly press the breadcrumbs on top.  Either refrigerate for later use, or cook immediately in the oven for 10 minutes.

Skinny Shake (Wendy’s)

3/4 cup almond milk

About 15 ice cubes

1/2 tsp. vanilla

1-2 Tbsp. unsweetened cocoa powder

1/3 of a banana


Skinny Chunky Monkey Cookies


3 ripe bananas

2 cups old-fashioned oats

1/4 cup creamy peanut butter

1/4 cup unsweetened cocoa powder

1/4 cup unsweetened applesauce

1 tsp. vanilla extract


Preheat oven to 350 degrees.  Mash bananas in a large bowl, then stir in remaining ingredients.  Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet.  Bake 10-12 minutes.

Freezing Directions:

Cool completely, then place cookies in a freezer bag.  Seal, label, and freeze

Yield:  30 cookies

Raw Almond Butter Cups


For the base:

3/4 cup raw almonds, ground into a meal

1/4 cup rolled oats, ground into a flour

2 Tbsp. raw almond butter (or nut butter of choice)

1-1/2 Tbsp. coconut oil, warmed if necessary

1-1/2 Tbsp. pure maple syrup (or agave nectar)

1/4 tsp. cinnamon

1/4 tsp. pure vanilla extract

Pinch of fine grain sea salt, to taste

For the topping:

3 Tbsp. coconut oil

3 Tbsp. pure maple syrup (or 2 Tbsp. agave nectar)

Pinch of fine grain sea salt, to taste


1.  Add almonds and oats into a high-speed blender and blend on high until a flour forms.  Dump into a large bowl and break up any clumps with your fingers.

2.  Add the nut butter, coconut oil, maple syrup (or agave), cinnamon, vanilla, and salt into the bowl.  Stir until thoroughly combined.  The dough should be fairly sticky like cookie dough.

3.  Line a mini (or regular) muffin tin with paper liners or use a silicone muffin holder.  Portion the dough into each muffin cup and press down until even and smooth.

4.  To make the chocolate sauce:  Whisk together the coconut oil, sweetener, cocoa powder, and salt until no clumps remain.  Spoon the sauce over the top of each of the cups, distributing evenly.  Garnish cups with sliced almonds if desired.

5.  Place in the freezer in a flat area for 30-45 minutes, until firm.  Pop out the cups and enjoy immediately!  These are best consumed straight out of the freezer.

Oven Baked Zucchini Fries


3 zucchini (1 lb)

1/4 cup grated Parmesan cheese

1 packet Shake & Bake coating mix

1 small egg


1.  Heat oven to 450 degrees

2.  Trim the zucchini – cut crosswise in half, then cut each piece into 1/4 inch sticks.  Add cheese to coating mix in shaker bag; shake gently to combine.

3.  Whisk egg in medium bowl.  Add zucchini; toss to coat.  Use tongs to place 1/4 of the zucchini in shaker bag; close bag and shake to evenly coat.  Spread onto baking sheet sprayed with cooking spray.  Repeat with remaining zucchini.

4.  Bake for 12 to 13 minutes or until golden brown, turning the baking tray 180 degrees after 7 minutes to facilitate even baking.

No Bake Energy Bites


1 cup dry oatmeal

2/3 cup coconut flakes

1/2 cup almond butter

1/2 cup ground flaxseed

1/2 cup chocolate chips or cacao nibs (optional)

1/3 cup honey

1 Tbsp. chia seeds (optional)

1 tsp. vanilla extract


Stir all ingredients together in a medium bowl until thoroughly mixed.  Cover and let chill in the refrigerator for half an hour.

Once chilled, roll into balls of about one inch in diameter.  Store in an airtight container and keep refrigerated for up to one week.