How To Get Your Kids To Beg For Veggies

How to Get Your Kids
toBeg forVeggies
(YouHideThem;)
Leann Forst, mba, chhp
How to Get Your Kids to Beg for Veggies

(You Hide Them;)
Copyright 2015 Leann Forst
All rights reserved. No part of this book may be used or reproduced in any form or by any electronic or mechanical
means, including information storage and retrieval systems, without permission in writing from the author except
inthecase of brief quotations embodied in critical articles and reviews. For information, contact Leann Forst
atwww.groovybeets.com
For more information please write:
Groovy Beets Natural Family Health
3425 W. Main St. STE 109-235
Frisco, Texas, 75034
Design/Typesetting: Chris_Mac_Artworker
Photographs copyright Leann Forst
FIRST EDITION
ISBN: 978-1511728690
This book is intended to be informational and should not be considered a substitute for advice from
amedicalprofessional or nutritionist. Each persons physical, emotional, and spiritual condition is unique.
Pleaseconsult your health coach or doctor for matters pertaining to your specific health and diet. The author
andthepublisher expressly disclaim responsibility for any adverse effects arising from the use or application
oftheinformation contained in this book.
To contact the author, visit: www.groovybeets.com
DEDICATION
I dedicate this book to my ever supportive family.
To my husband, Dart, who has patiently
beenbymy side throughout the process of
mydiscovering what I really want to do
whenIgrow up.
To my son, Caden, who is my pickiest eater
andbiggest inspiration for writing this book
formoms of kids just like you.
To my daughter, Madison, who is always
appreciative of everything I cook,
whetheritsedible or not.
CO NT EN TS
PREFACE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
WHY THIS BOOK IS IMPORTANT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
NUTRITION FOR KIDS 101 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
BREAKFAST RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Chocolate Protein Spinach Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Creamy Pumpkin Oatmeal. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Strawberry Beet Cream Cheese. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Perfect Paleo Pumpkin Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Chocolate Covered Cherry Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Breakfast Pumpkin Sponge Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Orange-y Orange Juice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Paleo Brownie Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Peaches and Cream Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
LUNCH/DINNER RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Easy Pumpkin Pasta Casserole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Secret Ingredient Mac & Cheese Cups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Super Sloppy Joes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Cozy Chicken Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Kids Salsa Enchiladas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Savory Turkey Veggie Meatballs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Pizza Pocket Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Family Favorite Lasagna . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Gooey Double Cheesy Quesadillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Tangy Tomato Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
The Perfect Hamburger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

Secretly Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Slow Cooker Carrot Sweet Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Cheesy Mashed Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
Meatloaf Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
Cowboy Carrot Baked Beans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Better-Than-State-Fair Chilidog . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
Pesto Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
SNACK/TREAT RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
The Best Beet Gingerbread Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
Festive Beet Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
Healthy Chocolate Protein Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78
Whole Grain Beet Rice Crispy Treats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
Chocolate Superfood Muffins. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
Banana Avocado Chocolate Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
Beet Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Pink & Creamy Greek Yogurt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
After School Yogurt Pop. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90
Creamy Pumpkin Pie Ice Cream . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
Supercharged Salsa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
Smart Chocolate Frosting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
Banana Lime Cream Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Chocolate Avocado Fudge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
Fudgy Avocado Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102
Sweet Potato Brownies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
RESOURCES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107
P RE FACE
As a mother of two, I am constantly wondering if I am doing all the
rightthings for my kids when it comes to their health. Im not sure
ifthisisjust a mom-thing or not but I think we all want our children
tohavealong, healthy life and mostof us know that nutrition plays
arole.Theproblem is sometimes, itslifethat gets in the way of making
allthegreat choices weknow we should make. Todays fast paced society
isfocused on amyriad of about a thousand different things each day
whichironically sometimes results in less focus onthenumber 1 thing
thatisimportant tous our kids health.
When my son was 2, he was diagnosed with chronic asthma. He was sick every 3weeks
with an asthmatic condition that would continue for no less than 10 days. Itwas cyclical
in the fact that if he hadnt been sick for 3 weeks, I knew an attack wascoming.
Doctorafter doctor and medication after medication put me in a state of constant
stressand anxiety to help my poor little boy who should be playing outside rather than
suffering from this disease. The drive to help him and the determination to find a better
alternative than constant medication led me to read health book after health book.
AfterI had read over 100 books yes, I said 100 itall started coming together.
Hehada low immune system and the food wewereeating was making him sicker.
Before this experience, I can say that I was completely ignorant of how food affected
health. I thought it was all about calories in and calories outand thats it. We were
eating low fat and sugar-free everything. I was clueless of the fact that my immune
system was damaged evident by 4th stage endometriosis and multiple miscarriages
which is why my son was likely born with a lower immune system himself. I didnt
realize how my food choices impacted my unborn child. I didnt understand how
antioxidants, nutrients and phytochemicals played a role to boost immunity and health.
Iwasnt a good cook and my family lived on packaged, easy to fix meals andsnacks.
Enter SAD: The Standard American Diet.
After learning about food and health, I decided to take action and serve morevegetables
as a start. But the picky eater, that I created, was not on board withthenew changes
6
inmy meal mission. I had to get creative which is when Ipicked up the book
Deceptively Delicious and became inspired and motivated tosneak more nutrients
into my kids food by pureing vegetables. Jessica Seinfeld isa genius and I will
forever be grateful for her book that gave me ideas that steered me in a whole
newdirection of health for our family.
After changing our food choices, increasing our nutrient intake and decreasing
theamount of S.A.D. food that we were consuming, my sons health recovered
andso did mine. He is now asthma free and after 3 miscarriages, I carried a healthy
pregnancy and had my beautiful little girl. Was it a God thing or a food thing?
Ithink a little of both. But one thing is for sure, it was clear to me that food
couldeither be our medicine or our poison.
That was 8 years ago.
During this time, I made a huge career shift. I had paid a lot of money for my MBA
and was trying to put it to good use in a high stress, sales management position.
Butduring that time, I became so fascinated with food cures, using food as
medicine and nutrition that I ended up leaving my high paying job in
telecommunications and eventually decided to become an Integrative Nutrition
Health Coach. While studying over 100 different dietary theories at the Institute
ofIntegrative Nutrition, I learned about food allergies, gut health, brain health,
using food as function, healing foods, bio-individuality and more. The message
wasclear. The Standard American Diet was a root cause of many diseases that
Americans are facing today and the only way to turn around our dismal disease
rates is to start with eating real food.
This experience changed me, my health, and how I view the food that I buy
andmake for my family.
Im still a busy mom and business person looking for short cuts to getting fast,
healthy food on the table. But now I make it a daily mantra to find quick and clever
ways to add nutrients to my family meals and have come up with a few tricks of my
own to make it faster, and easier to boost the healthfulness of each meal of the day.
My hope for you is that this book will inspire you as well as provide a few great ideas
for boosting the nutrient value of your family meals using fast, real food recipes...
and a few secret ingredients. ;)
7
INT R ODUC TI O N
Im not a professional cook...in fact, Im far from it. Nor do I particularly
like to cook. Most of what I learned, I HAD to learn. Meaning, I had
survived just fine on fast food, quick fix, out of the box food all the way
up to my 30s when I got married. Even then, my husband and I were
inhigh pressure sales jobs that required long hours so we always found
ourselves eating out. It just seemed too daunting to try to plan meals
forjust the 2 of us but then came our first child.
And that changed everything.
As you read in the preface, my son was chronically sick and soon after learning
about the food connection to health I had to get busy making REAL food for him
and for us. With really little or no experience, it was hardand I faileda lot.
SoImade it a mission to figure out ways to get as many nutrients into the easiest
recipes I could find. When I discovered Jessica Seinfelds book Deceptively
Delicious it opened a whole new door for me and my sons health. Since then,
Ihave found even more ways to sneak veggies into our meals undetected.
This book is all about EASY. If you are a busy mom
thatwants todiscover new ways to get your
kids to eat vegetables butyoudont
have the time to chop, pure, freeze
and thaw. Thenthis book isfor you
because Ive simplified theprocess
of hiding veggies toONESTEP.
The secret is that for all of the recipes
included inthis book Ive used vegetables
thatalready come in ready-to-use formatsuchas
jarred baby foods, organic canned pumpkin, 100% avocado
guacamole (technically avocado is a fruit), organic vegetable powders
and organic nutritional powders.
The baby food, pumpkin and avocado are available at any local grocery stores.
Organic vegetable and nutritional powders are available in my on-line healthstore
at www.groovybeets.com, other on-line health stores or WholeFoods. Ifyou want
to invest in your familys health it is imperative tostart with vegetables and I cant
think of an easier way to incorporate them intoyour daily meals without the
hassle of pureing, freezing and defrosting. Allwhile reducing spoilage because
they last for years!
With the nutritional power of organic vegetable powders, you can more easily
getyour recommended three to five servings of vegetables. According to the
Centers for Disease Control (CDC), three quarters of Americans eat vegetables
less than three times per day. Without the nutritional power of vegetables,
yourenot getting the nutrients you need to feel energized throughout the
day.The powder retains all the fiber from the actual vegetable. It fills you up
andhelps you feel fuller longer throughout the day without the need to start
reaching for sugar orcarbs.
You can add vegetable powder to a vast array of drinks and meals
asyouwilldiscover in this book. However, not all powders are created equal.
Hereswhatyou need to know about buying the right vegetable powder.
Look for powder made through a low-temperature
dryingprocess. Its better because it preserves flavor,
colorandnutrition.
Buy only vegetable powder with vegetable ingredients,
insteadof preservatives or colorings. Make sure you recognize
and are familiar with all the ingredients.
On the following pages are some flavors and brands ofpowders that I like.
Thereare several varieties on-line sofeel free to experiment.
Here are the Activz organic veggie powders that I use for the recipes in this book. Take a look
atwhatyou get in every container. And the best part is that you get organic produce that has
ashelflife of upto 5 years! Thats money well spent. (Most of the recipes that call for
Activzpowdersgive you the option to use jarred baby food instead).
10.6 oz. container of Activz Organic Sweet Potato Whole Powder:
Ingredients: Organic sweet potato powder
Equal to 3 pounds of fresh sweet potatoes
An excellent source of vitamin C
7.9 oz. container of Activz Organic Mixed Veggie Powder
Ingredients: Organic carrot juice powder, organic spinach powder,
organic spinach juice powder, organic kale powder
Equal to 5 pounds of fresh mixed veggies
High in vitamins A & C
7.7 oz. container of Activz Organic Spinach Powder
Ingredients: Organic whole spinach powder
and organic spinach juice powder
Equal to 5 pounds of fresh spinach
A good source of vitamin A
7.8 oz. container of Activz Organic Carrot Juice Powder
Ingredients: Organic carrot juice powder
Equal to juice from 60 fresh carrots
High in vitamin A
7.3 oz. container of Activz Organic Beet Juice Powder
Ingredients: organic beet juice powder
Equal to juice from 52 fresh beets
Rich in betanins
6.3 oz. container of Activz Organic Kale Powder
Ingredients: organic kale powder
Equal to 36 servings of kale
High in vitamins A & C
10
I also love to use Skinny Gut Ultimate Shake

Powder inafew of my recipes. I choose this
protein powder because it also has an organic
fruit and veggie antioxidant blend. Ialso like
thatits grain-free, sugar-free and high
infiber. Chocolate and vanilla flavors
areavailable at Whole Foods, Amazon
oronGroovyBeets.com
More resources for vegetable powders

www.ZNaturalFoods.com is another site that has a wide array
oforganic nutritional powders ranging from fruits and vegetables
tomushroom powders, oils, teas, nuts and sweeteners toname
afew.Theyhave great customer testimonials and appear
tobereasonably priced.
www.Nuts.com isnt just a website for nuts. Besides their
vegetablepowders, their products include varieties of organic, raw,
sugar-free and gluten-free nuts, powders, coffee, tea and baking goods.
www.Milnefruit.com is one I love because not only do they supply
fruitand vegetable powders butthey also have an assortment of pures,
for when your recipe calls for a wet ingredient rather than
adrypowder. The sky is the limit with how creative you can get.
As you go through this book, feel free to experiment according your own familys
tastebuds. Youcan use more or less of the powders. You could swap carrot for
sweetpotatoin most recipes. You can experiment with the kale powder vs.
thespinachpowder. Thepossibilities arelimitless with the number of your
ownrecipeswhere youcanincorporate these strategies.
11
Gluten and Dairy Allergies

Gluten Allergies: 18 million Americans are sensitive to gluten, so most
butnotall of therecipes were created to accommodate those that are trying
toavoid gluten or have gluten-free options. But if you have a serious allergy
togluten, I would advise that youusegoodjudgement and your own
bestpractices to avoid gluten.
Dairy Allergies: In most recipes that call for cheese, Ive used goats feta cheese.
Goats milk typically doesnt create an adverse reaction in the lactose-intolerant.
While American cheeses are primarily made with cows milk, many fine
non-American cheeses are made with goats milk. Feta, the Greek cheese,
ismade entirely from goats milk and generally fails to cause a reaction in even
the most sensitive stomach. Dont get confused, you have to look closely at the
brand to make sure you are buying goats milk feta and not cows milk feta.
Ifyou arent a fan of feta, any recipe that lists it as an ingredient can easily
beexchanged for the cheese of your choice.
Note about Nutrition Information

Recipe nutrition information is estimated at Myfitnesspal.com. Data may not be accurate and
issubject to the availability of specific foods in their database. Where one ingredient is not listed,
substitutions must be used. Therefore, you should not refer to this data as being exact but use it
asan estimate. Leann Forst and GroovyBeets.com do not take responsibility for the inadequacies
ofthe nutrition calculator used. This data is provided as a courtesy and general reference only.
12
WHY THIS BOOK IS IMPORTANT

The Standard American Diet or S.A.D. is what most Americans eat these days. And theres
areason that its abbreviated S.A.D. If you were to list the factors that increase the risk of
cancer, heart disease, stroke, digestive disorders just about any illness, including most
childhood illnesses the standard American diet has them all: High in animal fats.
Highinunhealthy fats: saturated and hydrogenated. A diet that is low in fiber
andhighlyprocessed.
We all want the best for our children and healthy kids are a top priority. But the statistics
arenotgood:
Autism is now diagnosed in 1 in 50 children
There is 200 times more autism than there was 30 years ago. There is emerging evidence
that autism is an epigenetic disease which means that genes are turned on to become
disruptive due to our toxic environment and food supply.1
Attention Deficit Disorders are 1 in 10
Asthma and allergies are 1 in 8
Asthma has been increasing since 2001, and now is at its highest level.2
Childhood obesity is 1 in 3
One of the most alarming things Ive read came from former Surgeon General
RichardCarmona, who characterized the threat as follows:
Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity,
wemay see the first generation that will be less healthy and have a shorter life expectancy
than their parents.3
1. HealthDay, WebMD News from. One in 50 School-Aged Children in U.S. Has Autism: CDC WebMD. WebMD. WebMD, n.d. Web.
16 Mar. 2015. http://www.webmd.com/brain/autism/news/20130320/one-in-50-school-aged-children-in-us-has-autism-cdc.
2. Trends in Asthma Prevalence. Centers for Disease Control and Prevention. Centers for Disease Control and Prevention,
01 May 2012. Web. 15 Mar. 2015. <http://www.cdc.gov/nchs/data/databriefs/db94.htm>.
3. HHS - Office of the Surgeon General - Speeches and Presentations. HHS - Office of the Surgeon General - Speeches and
Presentations. N.p., n.d. Web. 16 Mar. 2015. <http://www.surgeongeneral.gov/news/testimony/childobesity03022004.html>.
13
We need to turn this thing around.

All of these childhood diseases have at least one commonality. There is a gut connection.
Whenthegut is suffering from inflammation caused by processed food, pesticides, herbicides
andtoxins it leads to malabsorption of nutrients. One of the ways that I teach my clients to fight
chronic illness is to ditch the Standard American Diet and opt for real food.
This book is meant to help busy moms put real food on the table fast. By cutting out processed,
chemically-laden food and adding in more nutrients through clean, whole foods your children
willinherently be healthier which can help set them up for a future that is free of disease.
14
NUTR ITION FO R K I D S 101

Sometimes its hard to know just how many fruits and veggies your little ones are getting
compared to what they need. So Ive provided this easy to use guide to help you gage your
childs nutritional needs. Its important to keep in mind that ideally you want your child
toeatthe rainbow and make sure they are getting an array of different colored fruits
andveggies that are white, yellow, orange, red, blue and purple.
Vegetables
Children need 3+ servings a day.
1 Cup of Red Bell Peppers (39 calories)

Red peppers are the single best way to get vitamin C
intoyour children, which may help them to fight off infections
and heal cuts and scrapes.
And thanks to their beautiful, rich red color, theyre high in several antioxidants that
help protect healthy cells throughout the body.
1 Cup of Carrots (52 calories)

Carrots are a great way to ward off certain cancers, improve vision, boosttheimmune
system, and create healthy skin.
Because of their sweet taste as well as their crunchiness kids happen
tolovecarrots.
Although rare, you can find white, yellow, red and purple carrots, whichcanbefun
for kids.
1 Cup of Cauliflower (25 Calories)

Cauliflower or as my daughter calls it, white broccoli contains 77 percent of the
recommended daily value of Vitamin C4. Its also an amazing source ofvitamin K,
protein, thiamin, riboflavin, niacin, magnesium, and more!
Sick of repeating yourself, mom? Well cauliflower helps with learning and memory.
15
1 Cup of Pumpkin (30 Calories)

After you and the kids have fun carving pumpkins, you can save those
seedsforsomeamazing health benefits. Pumpkins are rich in carotenoids,
beta-carotene and vitamin A.
Eating pumpkin will keep your childs eyesight sharp, boost their immunesystem
andreduce their risk of cancer.
There are a variety of pumpkin recipes that even kids will love pumpkinbread,
pumpkin ravioli, pumpkin pie, etc.
1 Cup of Peas (134 Calories)

One little pea contains loads of fiber, vitamin C, vitamin E, omega-3s, and zinc.
A study in Mexico City determined you only need 2 milligrams per day of this
phytonutrient to help prevent stomach cancer. A cup of peas has at least 10.5
1 Cup of Spinach (40 Calories)

Its not just for funny speaking sailors, spinach is chock full
ofvitamins, antioxidants, and minerals.
The health benefits of spinach include improving blood glucose
control indiabetics, lowering the risk ofcancer, loweringblood
pressure, improvingbone health, lowering the risk
ofasthmaandmore.6
1 Cup of Squash and Zucchini (20 Calories)

They may not be a favorite among the little ones, but squash and zucchini areessential
vegetables for good health.
When preparing these nutritious veggies, try to get your kids to eat them without
peeling them. The skin is a great source of dietary fiber for those littletummies.
4. Top 8 Health Benefits of Cauliflower.Mercola.com. N.p., n.d. Web.

<http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx>.
5. 10 Health Benefits of Peas. 10 Health Benefits of Peas. N.p., n.d. Web. 16 Mar. 2015.
<http://www.care2.com/greenliving/10-health-benefits-of-peas.html#ixzz3LbmrK0oW>.
6. What Are the Health Benefits of Spinach? Medical News Today. MediLexicon International, n.d. Web. 16 Mar. 2015.
<http://www.medicalnewstoday.com/articles/270609.php>.
16
1 Cup of Sweet Potato (121 Calories)

With the word sweet in their name, how can kids resist?
Theyare delicious and jam-packed with nutrients (andare
muchbetter for you than their white and yellow cousins).
In one spud, they contain 400% of your daily needs from vitamin A7,
as wellaslots of fiber and potassium.
Fruit
Children need 3+ servings per day.
1 Apple (80 Calories)

Not only do apples come with a cute rhyme and keep the doctor away, apples
willalso keep away any infectious disease with all of its antioxidants and vitamins.
Apples also stimulate the production of saliva in your mouth, which help in reducing
bacteria and tooth decay.
The fiber in apples can help if your little one has diarrhea, constipation,
orirritablebowel syndrome.
1 Banana (105 Calories)

Bananas and kids go hand-in-hand; not only do they love them, but theyre
easytoeat, even on the go.
Rich in pectin and fiber, bananas are great to help aid digestion. And with
over400mg of potassium in one banana, theyre also great for your heart.
1 Cup of Blueberries (84 Calories)

Blueberries are considered by many to be a superfood, dont let their tiny size fool
you. They are an excellent source of vitamin C, manganese, fiber, and antioxidants.
Scientists have also found that blueberries can help with memory and boost
brainhealth. Plus theyre yummy!
Some studies have shown that eating 3 servings of blueberries per day
willloweryourrisk of vision loss.
7. Nutrition Facts. And Analysis for Sweet Potato, Cooked, Baked in Skin, with Salt [Sweetpotato]. N.p., n.d. Web. 16 Mar. 2015.
<http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2947/2>.
17
1 Cup of Melon (54 Calories)

The melon family includes cantaloupe, honeydew, watermelon and casaba.
Theyre typically a spring/summer fruit, but you can usually find them year round.
In all of the delicious melons you can find lots of vitamin C, vitamin A, potassium,
andlycopene (a great antioxidant, which can prevent cancer and heart attack).
1 Cup of Cherries (78 Calories)

Cherries are not a typical go-to fruit for many people, but they should be.
They can protect against diabetes, colon cancer, and Alzheimers.
Want to put the kids to bed early? Cherries are a good source of melatonin,
which controls your day-night cycle, allowing for a better nights sleep.
Fun fact National Cherry Day is July 16 in the UK and National Cherry Month
is February in the US.
1 Cup of Pineapple (74 Calories)

This funny looking tropical fruit is low in calories, but high in minerals and vitamins
vitamin C, vitamin A, vitamin B-complex, copper, manganese and potassium.
Pineapple fruit contains a proteolytic enzymebromelainthat digests food by breaking down
protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties.8
1 Cup of Raspberries (64 Calories)

Often referred to as natures candy, raspberries are one of the worlds most consumed
berryand they can be found in a variety of colors red, black, purple, and yellow.
Youll find oodles of vitamins in raspberries and studies have shown that they
canboostmemory, manage diabetes, prevent disease and aid in digestion.
1 Cup of Strawberries (53 Calories)

Am I the only one who cannot say strawberries without quoting Willy Wonka?
Thestrawberries taste like strawberries!
Another superfood, strawberries are typically well-loved by kids because
of their sweetness, but theyre also very healthy.
They promote eye health, bone health, as well as increase short-term memory
andeaseinflammation.
8 Pineapple Fruit Nutrition Facts and Health Benefits. Nutrition And You.com. N.p., n.d. Web. 16 Mar. 2015.
<http://www.nutrition-and-you.com/pineapple.html>.
18
BREAKFAST R EC I P ES
Chocolate Protein Spinach Smoothie

Who wouldnt want to have a chocolate shake for breakfast? Its creamy and delicious
and oh so nutritious. Your kids will never know they are getting their greens at the same time.
Makes 2 8 oz. servings.
*This recipe can be made dairy-free and gluten-free.
20
Ingredients
Nutrition Facts
1 frozen banana
Servings 2.0
16 ounces of water or non-dairy milk.

(I like organic, unsweetened coconut milk)
Amount Per Serving
A handful of ice cubes

1 tablespoon of almond butter
A squirt of honey
1 serving of spinach powder
or cup of spinach baby food
1 scoop of Skinny Gut or Raw Meal
chocolate protein powder
Directions
Put all ingredients in a high-speed blender
andblend until smooth.
Calories 231
%
Daily
Value*
Total Fat 7 g
11 %
Saturated Fat 1 g
3%
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 166 mg
7%
Potassium 285 mg
8%
Total Carbohydrate 33 g 11 %
Dietary Fibre 3 g
14 %
Sugars 12 g
Protein 14 g
28 %
Vitamin A
13 %
Vitamin C
10 %
Calcium
19 %
Iron
6%
* The Percent Daily Values are based
on a 2,000 calorie diet, so your values
may change depending on your
calorie needs. The values here may
not be 100% accurate because the
recipes have not been professionally
evaluated nor have they been
evaluated by the U.S. FDA.
21
BREAK FAST RECIPE S
Creamy Pumpkin Oatmeal

Nothing warms the tummy on a cold morning like a nice bowl of sweet oatmeal.
Aaaahhh. It feels like slippers for your taste buds. So easy, yet it packs a powerhouse of nutrition
in just 1 bowl.
Makes 1 serving.
22
Ingredients
Nutrition Facts
1 packet of instant gluten free oatmeal
Servings 1.0
cup of canned organic pumpkin
Amount Per Serving
1 packet of stevia or 2 tablespoons

of brown sugar (optional)
Calories 153
A handful of walnuts (optional)
Directions
Make your favorite oatmeal according to
packagedirections. Then scoop in cup
ofpumpkin and add additional flavors
asdesiredwith sweetener and/or nuts.
%
Daily
Value*
Total Fat 2 g
3%
Saturated Fat 0 g
2%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 80 mg
3%
Potassium 349 mg
10 %
Dietary Fibre 7 g
28 %
Sugars 4 g
Protein 5 g
11 %
Vitamin A
300 %
Vitamin C
4%
Calcium
12 %
Iron
53 %
23
BREAK FAST RECIPE S
Strawberry Beet Cream Cheese

Are you ready? This breakfast treat should take you all of about 30 seconds.
The deep fuchsia makes it almost look like frosting instead of the healthy breakfast that it is.
(And by the way, I HAVE used this recipe for cupcake frosting and my kids loved it.)
Makes 1 8 oz. container of cream cheese or approximately 8 servings.
24
Ingredients
1 8 oz. container of strawberry
cream cheese or Daiya brand non-dairy
strawberry cream cheese
1 teaspoon of organic beet powder
Directions
Stir the beet powder into the entire tub of
strawberry cream cheese. Spread on your favorite
English muffin, bagel or toast (or cupcake!).
Nutrition Facts
Servings 8.0
Amount Per Serving
Calories 26
%
Daily
Value*
Total Fat 1 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 1 mg
Sodium 13 mg
Potassium 0 mg
Total Carbohydrate 4 g
Dietary Fibre 0 g
Sugars 3 g
Protein 0 g
Vitamin A
Vitamin C
Calcium
Iron
2%
2%
0%
1%
0%
1%
0%
1%
0%
0%
0%
1%

25
BREAK FAST RECIPE S
Perfect Paleo Pumpkin Pancakes

I feel extra sneaky when I get my kids to eat veggies for breakfast. *Insert devilish laugh*.
Andwhether you follow a Paleo diet or not, you wont miss the dairy or the gluten
inthesebabies because they are just as yummy as any pancake youve ever had.
Makes 8 small pancakes.
*This recipe can be made gluten-free.
26
Ingredients
Nutrition Facts
4 eggs
Servings 8.0
cup canned pumpkin
Amount Per Serving
1 teaspoon pure vanilla extract
Calories 85
2 tablespoons pure maple syrup (optional)

1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
teaspoon baking soda
2 tablespoons butter
Directions
Whisk the eggs, pumpkin, pure vanilla extract,
andpuremaple syrup together. Sift the pumpkin pie
spice, cinnamon, and baking soda into the wet
ingredients. Melt 2 tablespoons of butter in a large
skillet over medium heat. Then mix the butter into
thebatter. Grease the skillet and spoon the batter
intothe skillet to make pancakes of your desired size.
When a few bubbles appear, flip the pancakes once
tofinish cooking. Serve with fresh berries, syrup,
chocolatechips, nuts or whatever your heart desires.
Note: Instead of adding maple syrup to sweeten this
recipe, try adding a mashed, whole ripe banana to the
mixture. If you add a banana, the yield will increase.
%
Daily
Value*
Total Fat 5 g
18 %
Saturated Fat 3 g
13 %
Trans Fat 0 g
Cholesterol 113 mg
38 %
Sodium 215 mg
9%
Potassium 80 mg
2%
2%
Dietary Fibre 1 g
2%
Sugars 4 g
Protein 3 g
7%
Vitamin A
39 %
Vitamin C
1%
Calcium
3%
Iron
4%
27
BREAK FAST RECIPE S
Chocolate Covered
Cherry Smoothie
You will see that I use
Skinny Gut chocolate protein
powder in several recipes.
Itsmynew addiction. Its
organic, non-GMO, dairy-free,
gluten-free, plant-based protein.
Its also full of fiber and live
probiotic cultures. Its seriously
the best protein powder on the
market. Oh, and its chocolate!
Bonus!
Makes 2 6 oz. servings.
*This recipe can be made
dairy-free and gluten-free.
28
Ingredients
Nutrition Facts
avocado
Servings 2.0
cup pomegranate juice
Amount Per Serving
cup frozen cherries
Calories 230
1 serving of organic beet powder

or 1 cup of beet baby food
1 scoop Skinny Gut
chocolate protein powder
Directions
Combine all ingredients in a high speed blender.
Add a handful of ice and enough water for desired
consistency. Blend until smooth.
%
Daily
Value*
Total Fat 11 g
17 %
Saturated Fat 2 g
11 %
Trans Fat 0 g
Cholesterol 30 mg
10 %
Sodium 59 mg
2%
Potassium 465 mg
13 %
Dietary Fibre 6 g
23 %
Sugars 13 g
Protein 15 g
29 %
Vitamin A
2%
Vitamin C
15 %
Calcium
9%
Iron
7%
29
BREAK FAST RECIPE S
Breakfast Pumpkin Sponge Cake

If youre looking for something different and delicious for breakfast, Ive got just the thing.
And if your kids love anything thats warm, sweet and gooey for breakfast, this recipe will
hit the spot. Oh, and its cake for breakfast!
Makes 2 servings.
30
Ingredients
Nutrition Facts
1 egg
Servings 2.0
cup canned pumpkin
Amount Per Serving
cup low-fat or non-dairy milk
Calories 129
2 packets of stevia
2 tablespoons of oat flour
2 tablespoons of coconut flour
teaspoon of ground cinnamon
teaspoon of baking powder
Coconut cooking spray
Maple syrup (optional)
Directions
In a medium bowl, whisk 1 large egg,
cupcanned pumpkin and cup low-fat milk
or non-dairy milk. Whisk in 2 packets of stevia,
2tablespoons each of oat flour and coconut flour,
teaspoon ground cinnamon and teaspoon
baking powder until smooth. Mist a 1 cup
heatproof ramekin with coconut oil cooking
spray. Add batter to ramekin and bake at
350degrees for 35 to 40 minutes, until center
iscooked through. Invert on to a plate.
Ifdesireddrizzle with pure maple syrup.
%
Daily
Value*
Total Fat 4 g
7%
Saturated Fat 2 g
9%
Trans Fat 0 g
Cholesterol 93 mg
31 %
Sodium 115 mg
5%
Potassium 166 mg
5%
Dietary Fibre 5 g
20 %
Sugars 5 g
Protein 6 g
13 %
Vitamin A
144 %
Vitamin C
4%
Calcium
10 %
Iron
12 %
31
BREAK FAST RECIPE S
Orange-y Orange Juice

Anytime I can get my kids to eat a veggie before 8 am, I give myself a little high five.
Just be careful to not let them catch you patting yourself on the back when you serve up
theirfavorite breakfast drink loaded with nutrients.
Makes 1 12 oz. serving.
*This recipe is dairy-free and gluten-free.
32
Ingredients
Nutrition Facts
1 12 oz. glass of orange juice
Servings 1.0
1 serving of organic carrot powder
Amount Per Serving

Calories 205
%
Daily
Value*
Directions
Stir powder into glass of OJ until thoroughly
mixed. If desired, you can stir 2 or 3 scoops
intoentire jug of orange juice.
Total Fat 0 g
0%
Saturated Fat 0 g
0%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 80 mg
3%
Potassium 675 mg
19 %
Dietary Fibre 0 g
0%
Sugars 39 g
Protein 4 g
8%
Vitamin A
380 %
Vitamin C
195 %
Calcium
5%
Iron
2%
33
BREAK FAST RECIPE S
Paleo Brownie Pancakes

Dont these make your mouth water? Make sure to make extra batches of this recipe and pack them
for school lunch. That would be one way to make sure your kids are getting their veggies and protein
with the pumpkin, eggs and almond flour. By the way, make sure to stop by and visit my friend,
Megan Bush at www.sprinkledwithhealth.com. Her recipes are OUT OF THIS WORLD. Seriously.
Makes 8-10 small pancakes.
34
Ingredients
Nutrition Facts
cup pumpkin pure
Servings 10.0
cup liquid egg whites (or 4 egg whites)
Amount Per Serving
cup unsweetened cocoa powder
Calories 46
cup coconut flour

cup almond flour
6 tablespoons unsweetened almond milk
cup granulated stevia
teaspoon vanilla extract
teaspoon butter extract
teaspoon chocolate extract
teaspoon salt
1 teaspoon baking soda
Directions
In a blender, combine all ingredients
untilsmooth. Heata non-stick skillet
tomedium/ medium-low heat.
Spraywithcooking spray and spoon batter
into pan. Youll have to spread the batter out
in a circular motion because it wont spread
out by itself. Thesetake a bit longer to cook
than normalpancakes. Flip when thebatter
looks less liquid-y and the bottom is golden,
about 5minutes. Cook for an additional
5minutes on the other side. Serve with
freshberries, syrup, chocolate chips, nuts,
orwhatever your heart desires. Enjoy!
%
Daily
Value*
Total Fat 2 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 217 mg
Potassium 54 mg
Dietary Fibre 2 g
Sugars 1 g
Protein 3 g
Vitamin A
Vitamin C
Calcium
Iron
4%
4%
0%
9%
2%
2%
9%
6%
1%
0%
3%
4%

Recipe provided by
www.sprinkledwithhealth.com
35
BREAK FAST RECIPE S
Peaches and Cream Smoothie

Kids will sometimes turn their noses up at the thought of a cold, hard crunchy carrot.
At least, I know mine do. But when I secretly blend in carrot baby food to this creamy drink,
they are getting their daily dose of perfect power food.
36
Ingredients
Nutrition Facts
1 jar of carrot baby food
Servings 1.0
1 cup of sliced peaches
Amount Per Serving
cup of coconut milk
Calories 282
1 teaspoon vanilla extract

1 cup of ice
Directions
Place all ingredients in a blender
and blend until smooth.
%
Daily
Value*
Total Fat 3 g
5%
Saturated Fat 3 g
13 %
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 107 mg
4%
Potassium 676 mg
19 %
Dietary Fibre 2 g
8%
Sugars 30 g
Protein 3 g
6%
Vitamin A
539 %
Vitamin C
4%
Calcium
34 %
Iron
1%
37
LUNCH/DINN E R R E C I P E S
Easy Pumpkin Pasta Casserole

My favorite night of the week is pasta night. There is nothing like the aroma of simmering
pastasauce and toasted garlic bread in the kitchen. What makes it even better is that I know
thatpasta sauce is one of the easiest ways to hide veggies so that my kids will eat them.
38
Born with a lower immune system, my son

sufferedfrom chronic asthma at a young age.
Sinceasthmatic children are typically deficient
inmagnesium, I make it my mission to get more
magnesium rich foods into his body. Greens are
thebest way to do just that. Heres a recipe that
notonly sneaks in greens, but has a total
veggiecount of 5!
Makes 1 9 x 13 casserole
or approximately 10servings.
Ingredients
cup diced onion
1 cup of spinach baby food
1 serving of organic mixed veggie powder
1 jar organic tomato basil pasta sauce
1 cup pumpkin pure
2 packages Ancient Grains Gluten Free
Rotini or pasta of choice
Organic shredded mozzarella cheese.
Directions
Cook pasta according to package directions.
Inasaucepan saut onions until they are
translucent. Add spinach baby food,
pumpkinpure, pasta sauce and veggie powder.
Nutrition Facts
Servings 10.0
Amount Per Serving
Calories 200
%
Daily
Value*
Total Fat 4 g
6%
Saturated Fat 2 g
10 %
Trans Fat 0 g
Cholesterol 6 mg
2%
Sodium 392 mg
16 %
Potassium 14 mg
0%
Dietary Fibre 5 g
21 %
Sugars 3 g
Protein 8 g
16 %
Vitamin A
19 %
Vitamin C
27 %
Calcium
10 %
Iron
10 %
Cover and simmer for 7 to 10 minutes then turn

heat down. Combine all ingredients in a casserole
baking dish, sprinkle with cheese as desired and
bake for 5 minutes at 400 degrees or until cheese
is melted. Let stand for 2 minutes and enjoy!
39
LUNCH/DINNER RECIPES
Secret Ingredient Mac & Cheese Cups

What kid doesnt love Mac & Cheese? This make ahead meal can be served hot or cold.
Makeextrasfor dinner then send the leftovers for a quick and healthy school lunch the next day.
With this complete meal, your kid will be getting a gluten-free whole grain, a healthy protein,
avegetable anda side of fruit. The best part is they wont even guess what the secret ingredient is. Shh!
Makes 4 servings.
40
Ingredients
cup of sweet potato baby food
or canned pumpkin
cup of plain Greek Yogurt
1 8 oz. package of Ancient Grain
GlutenFree Pasta (or pasta of your choice)
teaspoon black pepper
teaspoon garlic powder
teaspoon paprika
teaspoon salt
cup shredded sharp cheddar cheese
2 teaspoons breadcrumbs
(brand of your choice)
Directions
Preheat oven to 350 degrees. Boil pasta
accordingto package directions. In a separate
bowl, combine all other ingredients, add cooked
pasta and stir until thoroughly mixed.
Spoonpasta mixture into a muffin tin lined
withmuffin liners. Bake for 10 minutes until
barely crispy brown on top. Add a side of fruit
ofyour choice.
Alternative: Add a 1/2 cup of sweet potato
babyfood or canned pumpkin to any boxed
Macaroni and Cheese meal.
Nutrition Facts
Servings 4.0
Amount Per Serving
Calories 317
%
Daily
Value*
Total Fat 6 g
9%
Saturated Fat 0 g
2%
Trans Fat 0 g
Cholesterol 17 mg
6%
Sodium 271 mg
11 %
Potassium 48 mg
1%
Dietary Fibre 5 g
18 %
Sugars 4 g
Protein 11 g
21 %
Vitamin A
4%
Vitamin C
0%
Calcium
14 %
Iron
10 %
41
Super Sloppy Joes

This is a recipe where you really can take creative initiative. Add chopped peppers,
corn,jalapenos, onionsthe sky is the limit. Make extra meat though, because it makes
agreatleftover on a busy night in a casserole, on pizza, in spaghetti sauce or in enchiladas.
Makes 4-6 sloppy joes.
42
Ingredients
2 pounds lean ground turkey
orhamburger
2 tablespoons packed brown sugar
1 tablespoon garlic powder
1 jar pizza sauce
1 serving organic spinach powder
or cup spinach baby food
1 serving organic sweet potato powder
or cup sweet potato baby food
1 teaspoon garlic powder
1 teaspoon onion powder
2 tablespoons ketchup
4-6 hamburger buns
(gluten-free buns are an option)
Directions
Brown turkey or hamburger in large skillet
thenadd all remaining ingredients and stir
untilthoroughly mixed. Cover and simmer over
low-medium heat for 20 minutes. Serve on warm
hamburger bun and garnish as desired.
Nutrition Facts
Servings 6.0
Amount Per Serving
Calories 165
%
Daily
Value*
Total Fat 6 g
9%
Saturated Fat 1 g
5%
Trans Fat 0 g
Cholesterol 28 mg
9%
Sodium 633 mg
26 %
Potassium 114 mg
3%
Dietary Fibre 3 g
11 %
Sugars 15 g
Protein 11 g
21 %
Vitamin A
56 %
Vitamin C
6%
Calcium
3%
Iron
9%
43
Cozy Chicken Chili

Getting kids to eat veggies isnt always easy, but do you know what can be even harder
getting your man to eat veggies. While my husband is now on the veggie bandwagon,
he wasnt always. So you could say that as the mom and wife in charge of my familys health,
I have pretty much perfected the art of sneaking vegetables into almost anything.
Try this chili and feel free to change up some of the ingredients to make it to your taste.
The secret is the pumpkin which not only makes it creamier but gives it a nutritional punch.
Makes 4-6 servings.
44
Ingredients
Nutrition Facts
1 cup of canned pumpkin
Servings 6.0
3 boneless, skinless chicken breasts
Amount Per Serving
1 medium onion, chopped
Calories 166
1 28 oz. can diced stewed tomatoes

1 15 oz. can kidney or black beans,
drained& rinsed
1 or 2 tablespoons chili powder
cup chopped okra
1 serving of organic spinach powder
orcup of spinach baby food
1 serving of organic mixed vegetable
powder or cup of carrot baby food
1 teaspoons salt
1 teaspoon pepper
Directions
In a crock pot, slow cook the thawed chicken
breasts until they can easily be shredded using
2forks to pull them apart, approximately
3hours.
Then combine all ingredients and slow cook
onlow for another 3-4 hours or if you are short
on time, you can put it on the stove in a soup pot,
combine all ingredients and bring to a boil.
Reduce heat, cover and simmer and for 1 hour.
%
Daily
Value*
Total Fat 1 g
2%
Saturated Fat 0 g
1%
Trans Fat 0 g
Cholesterol 3 mg
1%
Sodium 1155 mg
48 %
Potassium 521 mg
15 %
Dietary Fibre 10 g
38 %
Sugars 13 g
Protein 8 g
16 %
Vitamin A
19 %
Vitamin C
25 %
Calcium
10 %
Iron
18 %
Serve with your favorite chili toppings!
45
Kids Salsa Enchiladas

What I love about this meal is that its a healthy Mexican dish and you have 2 opportunities
tosneak in the veggiesinside the enchilada AND/OR on top of it. The cheese and salsa
combination is a delicious way to conceal the evidence.
Makes 8 enchiladas.
46
Ingredients
One package of 8 of your favorite
softtortillas (I like Rudis Spelt Tortillas
because they are superfood tortillas,
butsoft like flour tortillas). You can
alsousegluten-free tortillas
1 pound of ground hamburger
1 teaspoon garlic powder
1 teaspoon onion salt
cup of spinach baby food
or cup of carrot baby food
1 cup of your favorite salsa with 1 serving
of organic carrot powder stirred in
2 cups of shredded mozzarella cheese
orDaiya non-dairy shredded mozzarella
Directions
Preheat oven to 350 degrees. Cook hamburger
inskillet over medium heat. Add garlic powder,
onion salt and carrot baby food. Cook hamburger
until no longer pink. Scoop cup of hamburger
mixture into a soft tortilla, sprinkle with cheese
and roll. Place in a shallow baking dish.
Continuemaking enchiladas until all
ofthehamburger mixture is gone. Put desired
amount of cheese and salsa on top of enchiladas
then bake for 8 to10 minutes or until cheese
iscompletely melted.
Nutrition Facts
Servings 8.0
Amount Per Serving
Calories 283
%
Daily
Value*
Total Fat 11 g
16 %
Saturated Fat 5 g
27 %
Trans Fat 0 g
Cholesterol 50 mg
17 %
Sodium 768 mg
32 %
Potassium 110 mg
3%
Dietary Fibre 1 g
5%
Sugars 3 g
Protein 25 g
49 %
Vitamin A
57 %
Vitamin C
4%
Calcium
25 %
Iron
10 %
47
Savory Turkey Veggie Meatballs

Turkey is not just for Thanksgiving! Turkey meatballs are a staple around my house.
I always try to keep some in the freezer for a quick addition to spaghetti night, meatball subs
orjust as quick dinner protein. If my kids smell them warming in the slow cooker after school
they wont wait for dinner before they dig in!
Makes 8-10 meatballs.
48
Ingredients
Nutrition Facts
1 pound of ground turkey
Servings 10.0
2 teaspoons olive oil
Amount Per Serving
1 teaspoon salt
Calories 153
1 teaspoon pepper
1 teaspoon onion powder
1 egg, beaten
cup Italian seasoning
cup of gluten free bread crumbs
or regularly breadcrumbs
1 jar of your favorite pasta sauce
1 serving of organic sweet potato powder
or cup of sweet potato baby food
Directions
Preheat the oven to 350 degrees. Grease a 9x13 inch
bakingdish with the olive oil, and place it in the oven
whilepreheating. In a medium bowl, mix together the
ground turkey, egg, seasoning, salt, pepper, onion powder,
bread crumbs and either the Activz carrot powder or carrot
baby food using your hands. If mixture seems a bit runny
add a little more bread crumbs.
Using an ice cream scoop if possible, form the meat into
golfball sized meatballs. Place about 1 inch apart in the
hotbaking dish. Press down to flatten the bottom just
slightly. Bake for 15 minutes in the preheated oven,
thenturnthem over, and continue baking for about
5moreminutes, oruntil somewhat crispy on the outside.
Forsauce: pourpasta sauce into a pan and cook on stove
until heatedtodesired temperature. While heating the sauce,
addActivz sweet potato powder or sweet potato baby food.
%
Daily
Value*
Total Fat 8 g
13 %
Saturated Fat 1 g
4%
Trans Fat 0 g
Cholesterol 53 mg
18 %
Sodium 634 mg
26 %
Potassium 12 mg
0%
Dietary Fibre 2 g
8%
Sugars 6 g
Protein 11 g
21 %
Vitamin A
73 %
Vitamin C
11 %
Calcium
3%
Iron
8%
49
Pizza Pocket Sandwich

What kid doesnt love pizza? I threw this together one evening when I had a couple of cans
ofcrescent roll dough, pizza sauce and leftover pepperoni. Feel free to add Italian sausage,
jalapenos, artichokes or any other topping that strikes your kids fancy.
Makes 5-6 pizza pockets depending on brand of crescent rolls.
*This recipe can be made dairy-free.
50
Ingredients
Nutrition Facts
2 cans of crescent roll dough.
Servings 5.0
1 jar pasta sauce
Amount Per Serving

Calories 145
1 cup of shredded mozzarella cheese

or Daiya brand non-dairy
shredded mozzarella
Pepperoni (optional)
Directions
In a large bowl mix pizza sauce and either baby
food or powder (the sauce conceals the green
color and taste of the spinach). Set aside.
Opencrescent roll can and spread dough out.
Peeloff 2 triangles (2 crescent rolls) and squeeze
seams together to make one square. Spoon pizza
sauce onto the square and add pepperoni
orotherdesired toppings. Sprinkle with cheese.
Layer another crescent roll square on top and
squeeze edges together to make the pizza pocket.
Repeat with remaining ingredients.
Bake according to directions on crescent
rollpackage.
%
Daily
Value*
Total Fat 4 g
6%
Saturated Fat 2 g
9%
Trans Fat 0 g
Cholesterol 8 mg
3%
Sodium 384 mg
16 %
Potassium 15 mg
0%
Dietary Fibre 0 g
0%
Sugars 14 g
Protein 5 g
10 %
Vitamin A
761 %
Vitamin C
30 %
Calcium
8%
Iron
5%
51
Family Favorite Lasagna

Did I mention how much I love pasta? Ok if notI LOVE PASTA. And so does my family.
Wecould eat pasta every night of the week. It used to be that pasta was considered a fattening
food, but if made with gluten free, whole grain lasagna noodles, lean meat and packed with
vegetables and clean sauce, its not anymore.
Makes 1 9 x 13 lasagna casserole or approximately 15 servings.
52
Ingredients
2 packages of no-boil whole grain
lasagnanoodles (I like the Jovial brand)
orgluten-free lasagna noodles
1 pound lean, grass-fed ground hamburger
or ground turkey
1 jar mushroom flavored pasta sauce
(orpasta sauce of choice)
1 serving organic spinach powder
1 tablespoon garlic powder
1 tablespoon onion powder
1 cup of cheese of choice
(I used goats milk feta for its creaminess)
Directions
Preheat oven according to noodle package
directions. Cook meat in skillet until no longer
pink. Add in sauce, powder/or baby food,
garlicpowder and onion powder. Cook over
medium low heat for 10 minutes. In a baking
casserole dish, spoon a small amount of sauce
onthe bottom and then layer noodle,
hamburgersauce and cheese. Repeat 1 or 2
moretimes depending on depth of your dish.
Bake according todirections on lasagna package.
Nutrition Facts
Servings 15.0
Amount Per Serving
Calories 234
%
Daily
Value*
Total Fat 11 g
17 %
Saturated Fat 4 g
21 %
Trans Fat 0 g
Cholesterol 45 mg
15 %
Sodium 486 mg
20 %
Potassium 11 mg
0%
Dietary Fibre 2 g
8%
Sugars 3 g
Protein 15 g
31 %
Vitamin A
7%
Vitamin C
6%
Calcium
2%
Iron
13 %
53
Gooey Double Cheesy Quesadillas

Pictures of melted cheese literally make my mouth water. I love the stuff. So when I made
thesequesadillas, my taste test soon ended up with me eating the whole thing. Add a side a fruit
to make this a complete meal.
Makes 3 quesadillas (3 folded tortillas).
54
Ingredients
3 whole grain tortillas (I used spelt tortillas
because they are soft like flour tortillas
yetthey are a whole grain and a superfood.
Youcan also use gluten-free tortillas)
1 cup shredded mozzarella or cheddar
cheese or Daiya brand non-dairy
shreddedcheeses
cup of carrot baby food
or 1 serving of organic carrot powder
Directions
Put 1 tortilla in a large skillet and begin to heat
onmedium. In a bowl, use a fork to mix the
shredded cheese with either the baby food or the
organic carrot powder. As the tortilla is heating,
add 1/3 of cheese mixture to the center of the
tortilla leaving a 1 inch margin around the edges.
Fold tortilla and continue to heat until cheese
ismelted. Remove from skillet and place on plate.
Repeat for 2 more tortillas.
Option: Use the same method for creamy
grilledcheese sandwiches.
Nutrition Facts
Servings 3.0
Amount Per Serving
Calories 135
%
Daily
Value*
Total Fat 5 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 6 mg
Sodium 200 mg
Potassium 8 mg
Dietary Fibre 1 g
Sugars 0 g
Protein 4 g
Vitamin A
Vitamin C
Calcium
Iron
7%
6%
2%
8%
0%
6%
4%
9%
8%
0%
7%
2%

55
Tangy Tomato Soup

Nothing warms the tummy better than savory tomato soup. Paired with a gooey
grilledcheesesandwich and you have the perfect comfort meal. And if you pair it with
myOoeyGooeyGrilled Cheese Sandwich recipe (above), you can pack 3 veggies into one meal.
How is that for strategy?
Makes 2 servings.
56
Ingredients
Nutrition Facts
1 15 oz. can of your favorite tomato soup
Servings 2.0

or cup carrot baby food
Amount Per Serving

Calories 292
%
Daily
Value*
Directions
Open can of soup and pour into a 1 quart pan
andheat to desired temperature on stove.
Whileheating, add the carrot powder or carrot
baby food and stir until mixed thoroughly.
Total Fat 1 g
1%
Saturated Fat 0 g
2%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 1240 mg
52 %
Potassium 349 mg
10 %
Dietary Fibre 2 g
7%
Sugars 42 g
Protein 7 g
15 %
Vitamin A
1912 %
Vitamin C
108 %
Calcium
12 %
Iron
19 %
57
The Perfect Hamburger

Wednesday night is burger night in our house. Theyre good on the grill or fry them up in a pan.
Ill make extra and freeze these for a quick weekend meal when needed. This one is plain
because thats how my kids eat them but feel free to go crazy on the toppings!
Makes 5 hamburgers.
58
Ingredients
Nutrition Facts
1 pound lean ground hamburger
Servings 5.0
1 egg
Amount Per Serving
cup of spinach baby food

or 1 serving of organic spinach powder
Calories 234
1 teaspoon salt
1 teaspoon pepper
cup of gluten free bread crumbs
ifusingbaby food or cup of gluten free
bread crumbs if using spinach powder
5 hamburger buns
(optional: you can use gluten-free buns)
Directions
In a medium bowl, whisk together egg, salt,
pepper, baby food or Activz powder. Place ground
beef and bread crumbs into the mixture. Mix until
well blended. Form into 4 patties approximately
3/4 inch thick. Place patties on the prepared grill.
Cover and cook 6 to 8 minutes per side, or to
desired doneness.
%
Daily
Value*
Total Fat 8 g
13 %
Saturated Fat 4 g
18 %
Trans Fat 0 g
Cholesterol 118 mg
39 %
Sodium 645 mg
27 %
Potassium 474 mg
14 %
3%
Dietary Fibre 1 g
3%
Sugars 1 g
Protein 29 g
59 %
Vitamin A
7%
Vitamin C
1%
Calcium
4%
Iron
21 %
59
Secretly Stued Peppers

These have become a weeknight favorite in our family. The mild jalapenos are what makes
themhave just enough kick for a satisfying Tex Mex flavor, but the feta gives it the creaminess
that make you go mmmm. And the official veggie count is 4!
Makes 2 servings (2 stuffed peppers).
60
Ingredients
Nutrition Facts
2 bell peppers
Servings 2.0
1 cup of salsa
Amount Per Serving
1 cup of cooked brown rice or quinoa
Calories 232
cup of feta cheese or cheese of choice

cup chopped mild jalapeos
2 tablespoons chopped olives
cup of canned lentils or beans of choice
(youcan switch it up here and use black beans,
kidney beans or whatever your favorite is)
cup of carrot baby food or sweet potato
babyfood (some baby foods come in squeeze
packets that are a veggie blend such as sweet
potato with beets which Ive used in this recipe
and it worked well)
Directions
Cut out top center of peppers. In a bowl
mixallremaining ingredients and spoon into
center of each pepper until full. Bake in a deep
baking dish for 40 minutes at 400 degrees.
%
Daily
Value*
Total Fat 5 g
8%
Saturated Fat 2 g
8%
Trans Fat 0 g
Cholesterol 8 mg
3%
Sodium 4781 mg
199 %
Potassium 796 mg
23 %
Dietary Fibre 9 g
35 %
Sugars 14 g
Protein 9 g
18 %
Vitamin A
203 %
Vitamin C
339 %
Calcium
13 %
Iron
20 %
61
Slow Cooker Carrot Sweet Potatoes

Sweet potatoes are the perfect veggie for your little ones sweet tooth. After a sprinkle
ofbrownsugar and nuts it tastes more like a treat than a healthy, nutritious food.
Cooking Time: 6 to 8 hours.
Makes 8 servings.
62
Ingredients
6 medium (2 pounds) sweet potatoes
oryams, peeled and cut into 1/2-inch cubes
1 cups organic applesauce
cup maple syrup
2 tablespoons coconut oil
1 teaspoon ground cinnamon
Directions
Place sweet potatoes in 2 to 3 1/2-quart
slowcooker. Mix applesauce, baby food
orpowder, maple syrup, coconut oil and
cinnamon together and spoon over potatoes.
Cover and cook on low heat setting 6 to 8 hours
or until potatoes are very tender. Pour into large
bowl and mix with blender on medium until
desired consistency.
Optional: Sprinkle with organic brown sugar
andnuts in amount desired.
Nutrition Facts
Servings 8.0
Amount Per Serving
Calories 229
%
Daily
Value*
Total Fat 4 g
6%
Saturated Fat 3 g
16 %
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 19 mg
1%
Potassium 970 mg
28 %
Dietary Fibre 5 g
21 %
Sugars 14 g
Protein 1 g
3%
Vitamin A
49 %
Vitamin C
24 %
Calcium
2%
Iron
4%
63
Cheesy Mashed Potatoes

My kids have found a new love in mashed potatoes. White potatoes get a bad rap with
alloftheemphasis on complex carbs. But when you look at this array of nutrition, I think you
willagree that white potatoes hold their own: 1 medium potato meets 2% of daily calcium needs,
51% vitamin C, 9% iron, 30% vitamin B-6, 12% magnesium and 25% of potassium needs.
Potatoesalso provide phosphorus, niacin, folate, choline and zinc. Now I can feel good about
serving them up with my special spin.
Makes 4-6 servings.
64
Ingredients
Nutrition Facts
4- 6 medium russet potatoes
Servings 4.0
to 1 cup sweet potato baby food

or 1-2 serving of organic sweet potato powder
Amount Per Serving

Calories 143
%
Daily
Value*
Directions
Turn the burner on high and bring water
toboiling. Reduce heat to medium low or low.
Coverthe pan with a lid. Cook the potatoes
ingently boiling water until tender,
about15minutes for cubed potatoes and
newpotatoes and 20 to 25 minutes for quartered
potatoes. Let cool, then using a mixer,
mixpotatoes until smooth. Stir in baby food
ororganic sweet potato powder until blended.
Optional: Add cup of shredded cheddar cheese.
Hint: The picture (opposite) does not have cheese,
butmy kids thought they were eating cheddar
mashed potatoes because of the color.
Total Fat 4 g
6%
Saturated Fat 3 g
15 %
Trans Fat 0 g
Cholesterol 5 mg
2%
Sodium 113 mg
5%
Potassium 620 mg
18 %
Dietary Fibre 3 g
10 %
Sugars 4 g
Protein 6 g
11 %
Vitamin A
63 %
Vitamin C
2%
Calcium
1%
Iron
2%
65
Meatloaf Muns
If I make a big meatloaf, my kids wont touch it. But if I make cute little meatloaf muffins
thenyou bet they will. Its all in the presentation. You can sneak up to 3 veggies in this recipe
without blinking an eye.
Makes 12 meatloaf muffins.
66
Ingredients
2 lbs. of ground beef
3 egg whites
1 cup of gluten free instant oatmeal, uncooked
teaspoon ground cumin
teaspoon dried thyme
2 teaspoon black pepper
1 teaspoon salt
2 tablespoons garlic powder
1 tablespoon onion powder
1 cups of your favorite gluten-free
BBQsauce with 1 serving of organic
sweetpotato powder thoroughly mixed in
Directions
Preheat oven to 375 degrees. Spray muffin pan
with olive oil. Mix all your ingredients together
inone large bowl. If you used baby food and
theconsistency is too running, add more oats
until mixture can be rolled into balls. Roll the
mixture into balls and place in muffin pan.
Muffins should be about the size of a racquetball.
Bake for 40 minutes then drizzle BBQ sauce on
meatloaf as desired.
Nutrition Facts
Servings 12.0
Amount Per Serving
Calories 231
%
Daily
Value*
Total Fat 16 g
24 %
Saturated Fat 6 g
30 %
Trans Fat 0 g
Cholesterol 53 mg
18 %
Sodium 304 mg
13 %
Potassium 50 mg
1%
2%
Dietary Fibre 1 g
4%
Sugars 3 g
Protein 15 g
30 %
Vitamin A
55 %
Vitamin C
3%
Calcium
4%
Iron
10 %
Hint: You can use the same method for a full

meatloaf. Just shape into a meatloaf and bake
at375 degrees for 1 hour.
67
Cowboy Carrot Baked Beans

Im not sure why we call baked beans Cowboy Baked Beans at our house. I think it started
because my husband is a die-hard Cowboys fan and we served them on football Sunday.
Maybethis recipe will bring them good karma for the next seasonfingers crossed.
Makes 4 servings.
68
Ingredients
Nutrition Facts
2 cups of your favorite baked beans
Servings 4.0
1 serving organic carrot powder

Amount Per Serving

Calories 80
%
Daily
Value*
Directions
Stir powder or baby food into beans
untilthoroughly mixed and cook
overmediumheat for8-10 minutes.
Total Fat 1 g
1%
Saturated Fat 0 g
0%
Trans Fat 0 g
Cholesterol 1 mg
0%
Sodium 295 mg
12 %
Potassium 0 mg
0%
Dietary Fibre 3x g
10 %
Sugars 8 g
Protein 3 g
7%
Vitamin A
95 %
Vitamin C
6%
Calcium
1%
Iron
6%
69
Better-Than-State-Fair Chilidog
Nothing says state fair like a good ol chili dog.and heartburnand indigestion.
Now you can feed your kids these healthy homemade homeruns before you go
and save yourself from the tummy troubles and the waiting in line when you get there.
Makes 6 servings.
70
Ingredients
1 lb ground
turkeybreast
large onion, minced
2 cloves garlic, minced
cup unsalted
tomatopaste
1 tablespoon
chilipowder
1 teaspoon
groundcumin
1 teaspoon
driedoregano
teaspoon ground
cinnamon, or to taste
Nutrition Facts
teaspoon ground
cayennepepper,
or to taste
Servings 6.0
1 cups reduced-sodium
chicken broth
Calories 258
1 tablespoon raw honey

cup of spinach
babyfood
cup of sweet potato
babyfood
cup of kidney beans,
rinsed
6 nitrate-free turkey
orchicken hotdogs
6 hot dog buns.
(Option: gluten-free
buns)
Directions
Mist a large saucepan or a wide, deep skillet
withcooking spray and heat on medium-high.
Add turkey, remaining 1/4 teaspoon salt and
remaining 1/2 teaspoon black pepper and cook,
breaking up with a spoon, until no longer pink,
4to 5 minutes. Push turkey to edges of pan and
add onion to center of pan. Continue to cook
while stirring frequently until translucent,
about2minutes. Add garlic and stir to combine
allingredients and cook until soft, 1 to 2 minutes.
Add tomato paste, chili powder, cumin, oregano,
cinnamon, cayenne, spinach baby food, sweet
potato baby food and beans then stir until
combined. Add broth and bring to a simmer,
stirring frequently. Reduce heat to medium-low
and simmer, stirring frequently until thickened,
8to 10 minutes. Add honey and stir until dissolved.
Amount Per Serving

%
Daily
Value*
Total Fat 10 g
16 %
Saturated Fat 3 g
16 %
Trans Fat 0 g
Cholesterol 102 mg
34 %
Sodium 617 mg
26 %
Potassium 325 mg
9%
3%
Dietary Fibre 2 g
9%
Sugars 7 g
Protein 27 g
55 %
Vitamin A
20 %
Vitamin C
8%
Calcium
5%
Iron
13 %
Serve over hotdog in a bun. Save the remainder

for left-over chili. Yum!
71
Pesto Pasta
When you want to switch up your pasta night, you can serve this amazing Pesto Pasta.
My kids turned their noses up when they saw it was greenbut one taste, and I had them.
Makes 8 servings.
72
Ingredients of Pesto Sauce
Nutrition Facts
1 cup of your favorite nuts
Servings 8.0
1 cup of Parmesan
Amount Per Serving
2 cloves of garlic, minced
Calories 294
teaspoon sea salt

cup of extra virgin olive oil
4 teaspoons of organic kale powder
Directions
Add all ingredients in a blender or food processor
and blend until mixed thoroughly. Pour over your
favorite pasta or spread on warm bread.
%
Daily
Value*
Total Fat 27 g
42 %
Saturated Fat 5 g
27 %
Trans Fat 0 g
Cholesterol 7 mg
2%
Sodium 351 mg
15 %
Potassium 78 mg
2%
2%
Dietary Fibre 1 g
4%
Sugars 3 g
Protein 6 g
12 %
Vitamin A
191 %
Vitamin C
8%
Calcium
16 %
Iron
4%
73
S N ACK/ TREAT R EC I P ES
The Best Beet Gingerbread Muns

Nothing says Happy Holidays like the smell of gingerbread! I made this at Christmas time
andwhen the kids came home from school they could smell them before they hit the kitchen.
Want to enjoy the holiday spirit all year long? Make these any time of the year.
Makes 12 muffins.
74
Ingredients
Nutrition Facts
2 cups whole wheat flour
Servings 12.0
Amount Per Serving
1 teaspoon ground ginger
Calories 182
1 teaspoon ground cinnamon

teaspoon ground cloves
teaspoon allspice
teaspoon salt
cup firmly packed brown sugar
cup of applesauce
1 large egg
cup plain organic Greek yogurt
cup honey
2 teaspoons pure vanilla extract
2 teaspoons of organic beet powder
Directions
Preheat oven to 350 degrees. In a bowl,
mixwholewheat flour, baking soda, ginger,
cinnamon, cloves, allspice, and salt. Set aside.
Inalarge mixing bowl, beat the brown sugar,
applesauce, and egg until smooth. Beat in beet
powder, yogurt, honey, and vanilla. Add the flour
mixture and mix until smooth. Pour batter into
alined muffin tin. Bake for 35-45 minutes,
untilatoothpick comes out clean when
insertedin to the center.
%
Daily
Value*
Total Fat 1 g
2%
Saturated Fat 0 g
2%
Trans Fat 0 g
Cholesterol 16 mg
5%
Sodium 182 mg
8%
Potassium 147 mg
4%
Dietary Fibre 3 g
11 %
Sugars 25 g
Protein 5 g
10 %
Vitamin A
1%
Vitamin C
1%
Calcium
3%
Iron
8%
75
SNACK / TREAT RE CIPES
Festive Beet Hummus

Who wants a boring ol bowl of hummus? With this recipe, you can add a splash of color
to your entertaining! Plus this recipe is about as simple as it gets! I made this for Super Bowl
Sunday and the kids ate it all before the game even started.
Makes 6 servings.
76
Ingredients
1 10 oz. container of your favorite hummus.
Garlic or original flavors work great.
or cup of beet baby food
Directions
Stir the beet powder or baby food into
thehummus until completely combined
andserve! Isthat easy or what?
Nutrition Facts
Servings 6.0
Amount Per Serving
Calories 136
%
Daily
Value*
Total Fat 4 g
6%
Saturated Fat 1 g
3%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 291 mg
12 %
Potassium 95 mg
3%
Dietary Fibre 3 g
10 %
Sugars 10 g
Protein 5 g
10 %
Vitamin A
634 %
Vitamin C
25 %
Calcium
5%
Iron
9%
77
Healthy Chocolate Protein Balls

I made these this week and my daughter and I devoured them! This is a treat that you dont have
to feel guilty about serving. Plus, theyre super easy to make. It will take all of 10 minutes of your
time. The nutrition your little ones get include fiber, omega-3s, antioxidants, protein, enzymes
and B-vitamins. All of that is even before adding the plant based chocolate nutrition powder!
Goahead and TRY to eat only one. I dare you.
Makes 18-20 bite-sized balls.
78
Ingredients
Nutrition Facts
1 cup gluten-free instant oatmeal
Servings 18.0
cup ground flaxseed
Amount Per Serving
cup dark chocolate chips
Calories 145
1 scoop Skinny Gut chocolate

nutritionpowder
cup almond butter
cup honey
1 teaspoon vanilla
Directions
Throw all of the ingredients in a bowl; mix them
up by hand until all ingredients are combined
thoroughly. Roll dough into 1 1/2 inch balls
thenrefrigerate for an hour.
%
Daily
Value*
Total Fat 7 g
11 %
Saturated Fat 2 g
10 %
Trans Fat 0 g
Cholesterol 7 mg
2%
Sodium 12 mg
1%
Potassium 89 mg
3%
Dietary Fibre 3 g
12 %
Sugars 11 g
Protein 5 g
10 %
Vitamin A
0%
Vitamin C
2%
Calcium
8%
Iron
10 %
79
Whole Grain Beet Rice Crispy Treats

These treats can be decked out for Christmas, Valentines Day, Easter, 4th of July
or for any occasion really. Just change up the color and flavor of M&Ms or go crazy
andputsome sprinkles on top to customize them to any festivity.
Makes approximately 15 servings.
80
Ingredients
6 cups of whole grain Rice Krispy cereal
(you can substitute gluten-free
Rice Krispy Cereal)
stick of butter
40 marshmallows
or cup beet baby food
Directions
Melt butter in large sauce pan over medium heat.
Add marshmallows and stir until thoroughly
melted. Add in beet powder or baby food and stir
until completely combined. Remove from heat
and add cereal. Stir until well blended then
pourinto greased casserole dish. Add M&Ms
orgarnish of choice. Let set for 15 minutes.
Nutrition Facts
Servings 15.0
Amount Per Serving
Calories 100
%
Daily
Value*
Total Fat 3 g
5%
Saturated Fat 2 g
10 %
Trans Fat 0 g
Cholesterol 8 mg
3%
Sodium 62 mg
3%
Potassium 5 mg
0%
Dietary Fibre 0 g
0%
Sugars 12 g
Protein 1 g
1%
Vitamin A
3%
Vitamin C
2%
Calcium
0%
Iron
2%
81
Chocolate Superfood Muns

If you really want to play a trick on your kids (I mean, were entitled to have fun too, right?),
then make these muffins and tell them they can have as many as they want. They will think
youve gone off your rocker, but secretly you will know they are getting protein, veggies,
healthyfats, whole grains not to mention the nutritional boost from the Skinny Gut powder.
Ohand the dark chocolate chips contain antioxidants!
Makes 12 large muffins.
82
Ingredients
Nutrition Facts
6 eggs
Servings 12.0
1 cup sweet potato baby food

1 scoop Skinny Gut chocolate nutrition powder
cup organic, grass fed butter (1 stick)
cup coconut oil
1 cup dark chocolate chips
cup gluten free oat powder
cup organic cane sugar
1 tablespoon pure vanilla extract
teaspoon sea salt
Directions
Preheat oven to 350 degrees.
Line a 12-cup muffin tin
with paper baking cups.
Inamedium saucepan over
medium-low heat, melt
butter and coconut oil.
Stirin the chocolate chips,
cocoa powder, and salt and
remove from heat. Stir until
everything is completely
mixed and smooth. Set
aside to cool slightly.
process on high until

everything is mixed well.
Stop and scrape down the
sides of the bowl to make
sure everything is mixed.
Your batter should look like
chocolate cake batter.
Next combine eggs, sweet

potato and spinach in a food
processor or high-speed
blender (I use my Vitamix
for everything!). Process on
high until it is very smooth.
Add in the sugar, baking
soda, vanilla extract and
oatflour. Pulse a few times
to mix. Then add in your
chocolate mixture and
Bake for 25 minutes.

Remove from oven.
Removemuffins from
panto cool completely
onawire cooling rack.
Donot eat yet! This is very
important. Ifyou try to eat
them when they are hot,
you will think they taste
weird. You must let them
cool before serving.
Pour the batter into your

muffin tin lined with paper
baking cups (12). The batter
will fill up each cup almost
completely.
Amount Per Serving

Calories 302
%
Daily
Value*
Total Fat 23 g
35 %
Saturated Fat 18 g
91 %
Trans Fat 0 g
Cholesterol 129 mg
43 %
Sodium 444 mg
18 %
Potassium 116 mg
3%
Dietary Fibre 3 g
10 %
Sugars 16 g
Protein 6 g
12 %
Vitamin A
35 %
Vitamin C
0%
Calcium
4%
Iron
6%
The taste of the spinach disappears

as they cool.
Top with your favorite frosting
orin my case, caramel ;)
Store these in the fridge or freezer.
83
Banana Avocado Chocolate Pudding

By themselves, my kids turn their noses up at the very thought of eating an avocado.
Its the wrong texture and wrong color for them. But hidden nicely under the disguise
ofchocolate pudding, they will even ask for seconds.
Makes 4 cup servings.
*This recipe can made gluten-free.
84
Ingredients
Nutrition Facts
1 bananas
Servings 4.0
1 avocado pitted and peeled (instead of

peeling, I find its sometimes easier to just
scoop out the flesh with a spoon)
Amount Per Serving

3 tablespoons pure maple syrup
teaspoon pure vanilla extract
Directions
In a food processor or high speed blender, add
banana, avocado and cocoa powder and process
for about 1 minute until a few chunks remain.
Pour in maple syrup and vanilla extract then
continue processing or blending another minute
while scraping down the sides. Transfer to an
airtight container and refrigerate until completely
chilled, 1 to 2 hours.
Calories 176
%
Daily
Value*
Total Fat 8 g
13 %
Saturated Fat 2 g
8%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 7 mg
0%
Potassium 526 mg
15 %
Dietary Fibre 6 g
26 %
Sugars 15 g
Protein 3 g
5%
Vitamin A
2%
Vitamin C
15 %
Calcium
3%
Iron
7%
85
Beet Brownies
Beets in brownies?! Who wouldve thought? I wouldve, thats who. Beets are naturally sweet
sothey hide nicely in sweet treats such as brownies, cakes, muffins and cookies to name a few.
The beet color isnt noticeable under the delicious chocolate disguise.
Makes approximately 20 servings.
86
Ingredients
Nutrition Facts
Olive oil cooking spray
Servings 20.0
2/3 cup mild honey, such as clover

or orange blossom
Amount Per Serving
cups natural, unsweetened cocoa powder
Calories 71
cup white whole-wheat flour

teaspoon aluminum-free baking powder
teaspoon baking soda
teaspoon salt
cup unsweetened applesauce
2 tablespoons olive oil
1 large egg, at room temperature
1 serving organic beet powder
or cup beet baby food
Directions
Preheat the oven to 350F.
Spray an 8-inch square pan
with olive oil. Set aside.
Place the honey in a large
glass-measuring cup.
Microwave on high power
until the honey is runny
andjust bubbling, 45 to 60
seconds. Add the cocoa and
stir with a fork until well
combined. Let cool to room
temperature.
Meanwhile, in a small bowl,
place the flour, baking
powder, beet powder,
baking soda, and salt.
Whisk until well combined.
In a large bowl, combine the
applesauce, oil, egg, and

vanilla. Whisk together
until well blended. Add the
honey-cocoa mixture and
whisk until smooth.
Addthe flour mixture to
theliquid mixture and stir
until no traces of flour
remain. Scrape the batter
into the prepared pan.
Bake until the surface
looksdry around the edges
of the pan and a toothpick
inserted in the center comes
out with moist crumbs
clinging to it, about 25
minutes. Do not over bake.
Place the pan on a cooling
rack and let cool completely
%
Daily
Value*
Total Fat 2 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 9 mg
Sodium 58 mg
Potassium 48 mg
Dietary Fibre 1 g
Sugars 10 g
Protein 1 g
Vitamin A
Vitamin C
Calcium
Iron
3%
2%
3%
2%
1%
5%
5%
2%
0%
1%
1%
3%

before slicing into 16 squares.

(Store the brownies in an airtight
container at room temperature
forup to 3 days.)
87
Pink & Creamy Greek Yogurt

Im a big fan of yogurt because its a natural probiotic. This one is so easy that its a no-brainer.
Be prepared for how delicious its going to taste! Plus its great for your gut health.
Makes 1 serving.
*This recipe is gluten-free.
88
Ingredients
1 8 oz. container of plain or vanilla
GreekYogurt
Directions
Add 1 serving of beet powder to container
ofyogurt and stir until mixed thoroughly.
Nutrition Facts
Servings 1.0
Amount Per Serving
Calories 173
%
Daily
Value*
Total Fat 4 g
5%
Saturated Fat 2 g
11 %
Trans Fat 0 g
Cholesterol 14 mg
5%
Sodium 179 mg
7%
Potassium 531 mg
15 %
Dietary Fibre 0 g
0%
Sugars 23 g
Protein 13 g
26 %
Vitamin A
2%
Vitamin C
3%
Calcium
42 %
Iron
3%
89
After School Yogurt Pop

Across America the same phenomenon is going on in every house with school aged kids
theinfamous SNACK HOUR. You know what Im talking aboutthe kids come home
fromschool and head straight for the kitchen. Pull these out of the freezer and they will think
youarethe best mom ever! P.S. Stock up on cute little ring pop molds to make it extra fun.
Makes approximately 8 popsicles depending on the size of the Popsicle molds.
*This recipe is gluten-free.
90
Ingredients
1 16 oz. container (2 cups) of organic
vanilla Greek yogurt
8 Popsicle molds
Directions
Stir 1 serving of beet powder into large container
of yogurt. Pour into molds and freeze for 2 hours.
Hint: Make fruit popsicles by mixing 2 cups
ofpomegranate juice with 1 serving of Activz
beetpowder or cup of beet baby food.
Pourinto Popsicle molds and freeze.
Nutrition Facts
Servings 8.0
Amount Per Serving
Calories 119
%
Daily
Value*
Total Fat 9 g
14 %
Saturated Fat 6 g
30 %
Trans Fat 0 g
Cholesterol 28 mg
9%
Sodium 53 mg
2%
Potassium 140 mg
4%
2%
Dietary Fibre 0 g
0%
Sugars 5 g
Protein 5 g
10 %
Vitamin A
5%
Vitamin C
1%
Calcium
15 %
Iron
0%
91
Creamy Pumpkin Pie Ice Cream

When I pulled this out of the freezer, I have to admit my son was skeptical. But one taste
ofthiscreamy, pumpkin pie ice cream made him a believer. Oh, and a little whip cream
ontopisok too.
Makes 6 servings.
*This recipe is gluten-free and dairy-free.
92
Ingredients
Nutrition Facts
4 frozen bananas
Servings 6.0
cup canned pumpkin
Amount Per Serving
1 teaspoon pumpkin spice
Calories 100
cup full fat coconut milk
Directions
Put all ingredients into a high-speed blender
andmix until thoroughly combined. Pour into
afreezer safe container. Freeze overnight.
Hint: This may need to be thawed for a bit before
it easily scoops. But it will be worth the wait!
%
Daily
Value*
Total Fat 1 g
1%
Saturated Fat 0 g
1%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 3 mg
0%
Potassium 303 mg
9%
Dietary Fibre 4 g
16 %
Sugars 12 g
Protein 2 g
3%
Vitamin A
2%
Vitamin C
12 %
Calcium
3%
Iron
2%
93
Supercharged Salsa
I have one kid that likes sweet and one kid that likes salty. So this recipe is perfect since it gives
alittle bit of sweetness to our favorite salsa. It has quickly become a hit with both kids. Use it as
an alternative for Kids Salsa Enchiladas.
Makes 6 servings.
94
Ingredients
Nutrition Facts
2 cups of your favorite salsa
Servings 6.0
cup of beet baby food
Amount Per Serving
cup of sweet potato baby food
Calories 35
%
Daily
Value*
Directions
Stir the both baby foods into the salsa
untilthoroughly mixed. Serve with love.
Total Fat 0 g
0%
Saturated Fat 0 g
0%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 523 mg
22 %
Potassium 281 mg
8%
3%
Dietary Fibre 2 g
7%
Sugars 4 g
Protein 1 g
3%
Vitamin A
33 %
Vitamin C
24 %
Calcium
3%
Iron
3%
95
Smart Chocolate Frosting

Our brains are 60% fat, so doesnt it make sense that it needs good fat in order to function at its best?
I call this frosting smart because your child will be getting brain boosting good fats
byusingavocado in this rockin recipe. So dont feel guilty for serving this frosting on top of the
PaleoPumpkin Pancakes or Aromatic Gingerbread Muffins before school. It just might help them
score better on that test.
Makes 6 servings.
96
Ingredients
1 medium avocado or cup of plain
pre-packaged 100% avocado guacamole.
cup honey or maple syrup
1 pinch of sea salt
cup cacao powder
Directions
Combine avocado flesh or guacamole, honey,
andsea salt in a food processor and blend,
stopping to scrape the sides of the processor
asneeded, about 1 to 2 minutes until smooth.
Add cacao powder and blend again till
smoothand creamy. Adjust to meet your
desiredsweetness.
Recipe adapted from Kibbys Blended Life.
Pleasevisit www.kibbysblendedlife.com
formoregreat healthy living tips.
Nutrition Facts
Servings 6.0
Amount Per Serving
Calories 118
%
Daily
Value*
Total Fat 5 g
8%
Saturated Fat 1 g
5%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 30 mg
1%
Potassium 170 mg
5%
Dietary Fibre 4 g
15 %
Sugars 12 g
Protein 2 g
4%
Vitamin A
1%
Vitamin C
6%
Calcium
0%
Iron
4%
97
Banana Lime Cream Pie

Did you know that you can get a whole days worth of potassium in one banana?
This recipe cleans up the standard key lime pie recipe and adds a sweet & tart taste
that kids love. The guacamole provides the heart healthy fat that active kids need.
Makes 6 servings.
98
Ingredients
1 can (14 ounces) sweetened
condensedmilk
8 ounce plain cream cheese
2 bananas
1 cup plain 100 percent avocado guacamole
cup lime juice
2 teaspoons vanilla, divided
teaspoon sea salt
1 prepared graham cracker pie crust
1 cup heavy whipping cream
optional for garnish
Sliced bananas optional for garnish
Sweetened flaked coconut,
optional for garnish
Directions
In a large bowl, combine condensed milk and
cream cheese, blending well by hand or with
amixer. Mash bananas, combine with guacamole
and lime juice, and add to milk mixture.
Add1teaspoon vanilla and salt and beat until
smooth. Pour into crust.
*If desired, pour heavy whipping cream and
remaining teaspoon vanilla into a bowl and
whipwith a hand mixer until firm peaks form.
Garnishas desired with whip cream, bananas
andcoconut, cover, and chill for 2 to 6 hours
before serving.
Nutrition Facts
Servings 8.0
Amount Per Serving
Calories 378
%
Daily
Value*
Total Fat 16 g
25 %
Saturated Fat 6 g
28 %
Trans Fat 3 g
Cholesterol 16 mg
5%
Sodium 363 mg
15 %
Potassium 453 mg
13 %
Dietary Fibre 2 g
8%
Sugars 37 g
Protein 10 g
20 %
Vitamin A
6%
Vitamin C
6%
Calcium
22 %
Iron
7%
99
Chocolate Avocado Fudge

The worst diet trend Americans latched on to, in my opinion, is the low-fat diet. There is
a huge difference between healthy fats and unhealthy fats but that trend mistakenly put them
alltogether in the bad category. You dont have to worry about giving your kids this healthy
treat because the monounsaturated fat in the avocado helps keep your kids heart-healthy.
Makes 25 servings.
100
Ingredients
1 bar (3 ounces) dark chocolate
(70 percent cocoa), chopped
cup plain 100 percent avocado guacamole
or 1 avocado, pitted and pured
cup organic full-fat coconut milk, canned
teaspoon vanilla extract
Stevia to taste
teaspoon salt
Directions
Line an 8 x 8 inch baking pan with parchment
paper, allowing the excess to hang over the sides.
Heat all ingredients in a medium glass bowl
andset over a pan of barely simmering water
(making sure bowl doesnt touch water),
stirringuntil chocolate has completely melted
andmixture is smooth. Scrape mixture into
prepared pan, using spatula to smooth the top.
Refrigerate overnight. Use parchment paper
toliftfudge out of the pan and to a cutting board.
Peel off parchment paper and cut into 1 inch
pieces. Store refrigerated in an airtight container.
Nutrition Facts
Servings 25.0
Amount Per Serving
Calories 32
%
Daily
Value*
Total Fat 3 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 25 mg
Potassium 39 mg
Dietary Fibre 1 g
Sugars 2 g
Protein 0 g
Vitamin A
Vitamin C
Calcium
Iron
4%
6%
0%
1%
1%
1%
3%
1%
0%
1%
0%
1%

Recipe adapted from Kibbys Blended Life.

Pleasevisit www.kibbysblendedlife.com
for more great healthy living ideas.
101
Fudgy Avocado Brownies

There is nothing like a warm brownie and a cold glass of coconut milk.
Your family will never guess that they are eating avocadoes in this recipe.
Makes 16 servings.
102
Ingredients
Nutrition Facts
cup of plain (100% avocado) guacamole
Servings 16.0
cup olive oil
Amount Per Serving
1 cup whole wheat flour
Calories 106
cup cocoa powder

cup organic cane sugar
cup packed brown sugar
teaspoon salt
cup water
2 teaspoons lemon juice
3 ounces dairy-free
dark chocolate, chopped
Directions
Preheat oven to 350 degrees and grease
an8x8inch pan. In a large mixing bowl,
stirtogether avocado and olive oil until smooth.
Add flour, cocoa powder, both sugars,
bakingsoda, salt, water, and vinegar and
mixuntilsmooth. Fold in chocolate chunks.
Pourinto prepared pan, spreading batter evenly
throughoutpan. Bake for 15 to 20 minutes
oruntil a toothpick inserted into the center
comesout moist with a few crumbs but
doesnotcome out with runny batter.
(Do not over-bake or brownies will have
acake-like texture.)
%
Daily
Value*
Total Fat 6 g
10 %
Saturated Fat 2 g
9%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 241 mg
10 %
Potassium 99 mg
3%
Dietary Fibre 2 g
10 %
Sugars 5 g
Protein 2 g
4%
Vitamin A
0%
Vitamin C
2%
Calcium
1%
Iron
6%
*Top with Smart Chocolate Frosting.
103
Sweet Potato Brownies

Dont have any guacamole in the house or an avocado lying around? Then grab a couple
of jars of sweet potato baby food and you can still have your brownie and eat it too!
Makes 16 servings.
104
Ingredients
Nutrition Facts
1 cup whole-wheat flour
Servings 16.0
Amount Per Serving
1 tablespoon ground cinnamon
Calories 112
1 teaspoon baking powder

teaspoon sea salt
1 cup of sweet potato baby food
cup honey
cup olive oil
6 egg whites
Olive oil cooking spray
Directions
Preheat oven to 350 degrees F. Prepare brownies
by combining flour, cocoa powder, cinnamon,
baking powder and salt in a medium bowl and
setaside. In a food processor or blender,
combinesweet potato, honey, oil and vanilla.
Pure until combined and smooth.
Graduallymixwet ingredients into dry
ingredients, until combined. Do not over-mix.
Ina separate dry bowl, whisk egg whites until
fluffy. Then, using a spatula, gently fold egg whites
into batter. Lightly spray sides of 9x9 baking pan
with cooking spray. Pour batter into pan and place
into oven. Bake for 16 to 18 minutes or until
atoothpick inserted into the center comes out
clean. Remove from oven and allow brownies
tocool to room temperature.
%
Daily
Value*
Total Fat 4 g
6%
Saturated Fat 1 g
3%
Trans Fat 0 g
Cholesterol 0 mg
0%
Sodium 192 mg
8%
Potassium 137 mg
4%
Dietary Fibre 2 g
9%
Sugars 10 g
Protein 3 g
6%
Vitamin A
41 %
Vitamin C
0%
Calcium
2%
Iron
5%
Top with Smart Chocolate Frosting.

105
Dear Readers,
Thank you for purchasing How to Get Your Kids toBeg forVeggies.
For more simple ingredients toa healthier family including recipes, health tips
andguides please visit me at www.groovybeets.com for your freee-Book
26 Quick &Easy Clean Eating Recipes. While you are there,
feelfreetobrowsetheGroovy Beets Amazon HealthStore.
I would like to invite you get a free health coaching consultation from me,
yourpersonal health coach. Just sign up at https://groovybeets.com/health-coach
-consultation/.
Groovy Beets Natural Family Health also provides health education programs
toorganizations that would like to become healthier. Please visit www.groovybeets.com
and download our Wellness Program kit to see the variety of packages available.
Want to learn more about The Food Connection to Your Childs Behavior?
You can find out which food triggers are linked to ADHD, asthma, allergies
andautism by downloading our webinar at https://groovybeets.com/webinars/
webinar-video-product-food-connection-childs-behavior/.
Looking to lose a few pounds? Check out 100 Ways to Lose Weight
athttps://groovybeets.com/100-ways-lose-weight-proven-methods-worldwide
-experts/. Thisbook is for the busy person who doesnt want to figure out the next
diettrend. Basedon science, but a quick and easy read, this book will let you
customize yourownplan to fit nicely into your lifestyle.
To healthy families,
106
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HealthDay, WebMD News from. One in 50 School-Aged Children in U.S. HasAutism:
CDC WebMD.WebMD. WebMD, n.d. Web. 16 Mar. 2015. http://www.webmd.com/
brain/autism/news/20130320/one-in-50-school-aged-children-in-us-has-autism-cdc.
Trends in Asthma Prevalence.Centers for Disease Control and Prevention.
Centers for Disease Control and Prevention, 01 May 2012. Web. 15 Mar. 2015.
<http://www.cdc.gov/nchs/data/databriefs/db94.htm>.
HHS - Office of the Surgeon General - Speeches and Presentations.
HHS - Office of the Surgeon General - Speeches and Presentations. N.p., n.d. Web. 16 Mar.
2015. <http://www.surgeongeneral.gov/news/testimony/childobesity03022004.html>.
Top 8 Health Benefits of Cauliflower.Mercola.com. N.p., n.d. Web. <http://articles.
mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx>.
10 Health Benefits of Peas.10 Health Benefits of Peas. N.p., n.d. Web. 16 Mar. 2015.
<http://www.care2.com/greenliving/10-health-benefits-of-peas.html#ixzz3LbmrK0oW>.
What Are the Health Benefits of Spinach?Medical News Today. MediLexicon International,
n.d. Web. 16 Mar. 2015. <http://www.medicalnewstoday.com/articles/270609.php>.
Nutrition Facts.And Analysis for Sweet Potato, Cooked, Baked in Skin, with Salt
[Sweetpotato]. N.p., n.d. Web. 16 Mar. 2015. <http://nutritiondata.self.com/facts/vegetablesand-vegetable-products/2947/2>.
Pineapple Fruit Nutrition Facts and Health Benefits.Nutrition And You.com. N.p., n.d.
Web. 16 Mar. 2015. <http://www.nutrition-and-you.com/pineapple.html>.
107
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How to Get Your Kids

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How to Get Your Kids to Beg for Veggies

The Perfect Hamburger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

I also love to use Skinny Gut Ultimate Shake

More resources for vegetable powders

Gluten and Dairy Allergies

Note about Nutrition Information

WHY THIS BOOK IS IMPORTANT

We need to turn this thing around.

NUTR ITION FO R K I D S 101

1 Cup of Red Bell Peppers (39 calories)

1 Cup of Carrots (52 calories)

1 Cup of Cauliflower (25 Calories)

1 Cup of Pumpkin (30 Calories)

1 Cup of Peas (134 Calories)

1 Cup of Spinach (40 Calories)

1 Cup of Squash and Zucchini (20 Calories)

4. Top 8 Health Benefits of Cauliflower.Mercola.com. N.p., n.d. Web.

1 Cup of Sweet Potato (121 Calories)

1 Apple (80 Calories)

1 Banana (105 Calories)

1 Cup of Blueberries (84 Calories)

1 Cup of Melon (54 Calories)

1 Cup of Cherries (78 Calories)

1 Cup of Pineapple (74 Calories)

1 Cup of Raspberries (64 Calories)

1 Cup of Strawberries (53 Calories)

Chocolate Protein Spinach Smoothie

16 ounces of water or non-dairy milk.

Amount Per Serving

A handful of ice cubes

BREAK FAST RECIPE S

Creamy Pumpkin Oatmeal

1 packet of instant gluten free oatmeal

cup of canned organic pumpkin

Amount Per Serving

1 packet of stevia or 2 tablespoons

A handful of walnuts (optional)

BREAK FAST RECIPE S

Strawberry Beet Cream Cheese

* The Percent Daily Values are based

BREAK FAST RECIPE S

Perfect Paleo Pumpkin Pancakes

cup canned pumpkin

Amount Per Serving

1 teaspoon pure vanilla extract

2 tablespoons pure maple syrup (optional)

BREAK FAST RECIPE S

cup pomegranate juice

Amount Per Serving

cup frozen cherries

1 serving of organic beet powder

BREAK FAST RECIPE S

Breakfast Pumpkin Sponge Cake

cup canned pumpkin

Amount Per Serving

cup low-fat or non-dairy milk

BREAK FAST RECIPE S

Orange-y Orange Juice

1 12 oz. glass of orange juice

1 serving of organic carrot powder

Amount Per Serving