Kristen’s Healty Recipes

Edible No-Bake Cookie Dough

Serving size: 1 piece; Makes about 15 pieces

  • ​1 cup oat flour (process oats in food processer until ground to a powder)
  • 1 cup protein powder of choice (I used chocolate plant-based powder)
  • 1 cup creamy peanut butter
  • 1/2 cup honey
  • 1/4 cup coconut oil, melted
  • 1/4 cup semi-sweet chocolate chips (and 1-2 tbsp for topping)
  • 1/2 tsp vanilla extract
  1. Mix oat flour, protein powder, peanut butter, honey, coconut oil, and vanilla in a large bowl.
  2. Add chocolate chips and stir to mix.
  3. Dump cookie dough in 9×13 pan lined with parchment paper and sprinkle with remaining chocolate chips.
  4. Press down to flatten and put in fridge for about 30 minutes.
  5. Take out of the fridge, chop into bite-sized pieces and store in air-tight container. Throw back in the fridge to keep them fresh or store in the freezer for up to 6 months.
  6. Enjoy bites of cookie dough for that afternoon pick-me-up or an on-the-go snack!

KP’s Tip: Adding protein powder is a great way to boost protein. Use whatever flavor you have. You could also use 2c oat flour if you don’t want to use a protein powder. Get creative and use different toppings as you see fit!

Recipe adapted from: https://www.mealswithmaggie.com/no-bake-cookie-dough-bars/#tasty-recipes-3743

Original & Maple Brown Sugar Pumpkin Seeds

Serves 4-6 from each flavor

  • ​Pumpkin Seeds (extracted from 3 pumpkins)
  • 1/2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp brown sugar
  • 1 tsp maple extract
  1. Separate pumpkin seeds from what I call “pumpkin guts” and rinse well in cool water in a colander. Make sure most of the pumpkin is off the seeds. 
  2. Preheat oven to 300⁰ and line cookie sheet with parchment paper, separated in the middle for both flavors. 
  3. Lay out a dish drying mat and lay pumpkin seeds in a single layer on mat. 
  4. Pat dry with paper towels and try to get as much moisture out of the seeds as possible. 
  5. In a bowl, combine olive oil, salt, pepper, half the amount of seeds, and mix. 
  6. In a separate bowl, combine brown sugar, maple extract, and the other half of the seeds and mix. 
  7. Lay out pumpkin seeds on cookie sheet, in a single layer. 
  8. Roast in oven for 45 minutes or until crispy. 
  9. Take out of oven and serve immediately!

KP’s Tip: Pumpkin seeds are a great snack since they offer up a great deal of protein fiber, and healthy fats. Sure, you can buy store-bought pumpkin seeds, but the sodium content in them is extremely high. Making them yourself allows you to control the sodium content.

Banana Sushi

Serves 1

  • 1 whole wheat wrap
  • 1 banana
  • 2 tbsp natural peanut butter
  • 1 tbsp chocolate chips
  1. Place wrap on a cutting board and spread wrap with peanut butter, spreading on only the left or right side of the wrap. Use a small dab of peanut butter on the opposite side of the wrap to help it stay closed once you roll it up.
  2. Top peanut butter with chocolate chips, banana, roll it up and cut up into bite-sized pieces for a perfect, kid-friendly snack!

KP’s Tip: Use other fun toppings like rice krispies cereal, berries, or chia seeds to add a crunch and different flavor to your sushi.

Bento Box

Serves 1, Serving size 1 box

  • 2 eggs, hard boiled
  • 1/4 cup hummus (flavor of your choosing)
  • 3/4 cup raw vegetables (carrots, celery, cucumber)
  • 1 cheesestick (mozzarella, cheddar)
  • 1/2 cup berries
  1. Place 2 hard boiled eggs in lunch container. Add in hummus cup, raw veggies, cheesestick and fruit.
  2. Repeat with as many containers as needed for lunches or dinner for the week.
  3. Refrigerate and enjoy!

Calories 402. Fat 21g, Protein 26g, Carbs 29g

KP’s Tip: Feel free to switch up the fruit, veggies and cheesestick you use to give yourself variety and change up the flavors.

Hot ‘N’ Honey Turkey Meatball Skewers

Serves 4, Serving size 2 skewers

  • 1lb ground turkey
  • 1 egg
  • ½ c Italian seasoned whole wheat breadcrumbs
  • ¼ teaspoon salt and ¼ tsp pepper
  • 1 can pineapple chunks
  • 4-5 large jalapenos, cut into chunk and deveined and deseeded
  • 1 pint cherry tomatoes
  • 20-25 skewers
  • Skewer Glaze:
  • 1/4c honey
  • 1/4c Dijon mustard
  • ¼ tsp crushed red pepper
  1. Line large plate with wax paper. Mix first four ingredients together in bowl.
  2. Form bite-size meatballs and place on lined plate. This should make about 20 meatballs. If you have more than one layer, be sure to separate the layers between wax paper. 
  3. Place plate in freezer and leave for about 15-20 minutes or until the meatballs are firm. 
  4. While the meatballs are in the freezer, chop up and prep all your veggies. Make sure the jalapenos are free from seeds and veins; otherwise they’ll be too hot! 
  5. After the veggie prep, combine all three glaze ingredients and mix well until blended. 
  6. Take meatballs out of the freezer when done and assemble skewers in the following order: meatball, jalapeno, 1 tomato and 2 pineapple chunks. Repeat until all skewers are completed. 
  7. Preheat grill to about 375⁰ and spray with nonstick grill spray. 
  8. Coat one side of the skewers with the glaze while still on the plate, and place glaze-side down on grill. Coat the other side with the glaze and let cook, about 10 minutes. Flip over and cook another 10 minutes. 
  9. Continue to rotate until skewers are completely cooked through. 
  10. Take off grill and enjoy!!

Calories 321. Fat 11g, Protein 23g, Carbs 33g

KP’s Tip: Pair with a side of brown rice or quinoa to complete the meal!

Grilled Street Corn Salad

Serves 6-8, Serving size 1/2 cup

  • 5 ears of corn in-husk
  • 1 pint cherry tomatoes
  • 1-2 avocados
  • 1 lime
  • 1 cup feta cheese 
  • ½ tsp Cilantro
  • Salt and Pepper to taste
  1. Preheat grill to high heat. Once heated, place ears of corn in the husk on the grill. Cook for 10 minutes, rotate to the other side and cook another 10 minutes. If the husk gets burned, not to worry. It will only give your corn more flavor on the inside. 
  2. After corn is done, place on a heat-safe plate and let cool. 
  3. While corn is cooling, slice the cherry tomatoes in half lengthwise, and then into thirds. 
  4. Slice the avocados into bite-sized pieces and combine with the cherry tomatoes in a large mixing bowl.
  5. Once corn is cool enough, cut the thick end of the corn off where the husk is (making sure to cut into the cob itself). You will then be able to squeeze the corn out, holding the top (hairy end) of the corn and slowly pushing the ear of corn out. 
  6. Once you have done that with all of your corn, slice the corn right off the cob and place into the mixing bowl.
  7. Slice your lime in half and squeeze the juice into your bowl. Add feta and cilantro.
  8. Mix well to combine and eat up! 
  9. Slice your lime in half and squeeze the juice into your mixing bowl. Add feta and cilantro.

Calories 145. Fat 7g, Protein 5g, Carbs 18g

KP’s Tip: This is a great starchy side to have with dinner. It works great with kabobs, since the grill will already be used for the corn!

TODDLER TIPS: How to encourage your littles to try new foods and eat more balanced

Let’s face it, when you’re trying to feed your toddler, it can be very challenging to say the least. It changes on a daily basis, and they’ll do anything NOT to try something new. So in this blog, I’ll provide some tips to help encourage your littles to try some new foods, and provide some fun recipes that will excite them and get them involved in the kitchen. 

PUREES FOR DAYS

Purees are one of the easiest things to not only make ahead and freeze, but to hide in a large variety of foods. From cauliflower, butternut squash, broccoli, and carrots, you can puree literally any vegetable to throw in different foods. A great example of this is butternut squash mac and cheese. Reflecting back to my childhood, mac and cheese was one of my favorite foods. If my mom hid pureed butternut squash in there, I never would have known the difference. It’s the same color, and gives it a nice creamy texture. You can also use puree cauliflower as an “alfredo sauce” for veggies or noodles to give them a nice, creamy texture. The key is taking the time to make the purees and having them in your freezer at the ready. It can be simple, but what the littles don’t know won’t hurt them! 

MIX-INS

I suggest this not only with toddlers, but adults as well. Mixing healthier foods in with our regularly consumed foods can help add veggies without sacrificing taste. An example of this is adding cauliflower rice to regular rice. Again, it’s the same color and they have a similar texture, but you’re still eating rice. Meatloaf is another way to hide some veggies. Throw in a mirepoix mix (carrots, celery and onion) to your meat mixture but make sure to finely mince the veggies in a food processor so you can’t even see that they’re in there! Try throwing really finely chopped spinach into eggs, as it wilts perfectly with eggs and doesn’t change the taste. If they ask what the green is, make it a positive addition (green to help your muscles grow, keep your body strong and give you energy). 

FUN SHAPES 

Ants on a log, apple donuts, fruit kabobs, and heart-shaped sandwiches are all great ways to put foods into fun shapes to encourage our kids to eat or even try foods. The more fun a food is, the more they’ll be willing to try it. See the recipes at the end of this post for ideas, but getting creative is key. The more you respond positively, so will your toddlers. 

EATING THE RAINBOW

Often when I see kids in my office I always use the rainbow approach. Sit down and show your kids the colors of the rainbow, have them even do a coloring activity of the rainbow and see if they can name just one fruit or vegetable from each color. The more involved they are and learn from you, the more eager they’ll be to try different colors. They often want to try each color rather than the actual food, but it’s a start and gets them excited to try something new. When they come up with the idea of the food they want to try, they’re much more likely to try it as well. 

IMMERSION BLENDERS ARE LIFE 

When making a simple dinner like spaghetti and meatballs, there are a ton of ways to sneak in those veggies without the kids realizing. With your sauce, add as many vegetables as you can that won’t only enhance flavor, but will puree very easily with an immersion blender. Throwing celery, onion, carrot, butternut squash, even cauliflower in a red sauce and blending it up so you don’t even see it is a great way to hide those veggies but also boost fiber. With your meatballs, you can do the same thing, like the above mentioned “hiding them in foods” post. Remember, using seasonings are always helpful to keep the flavors alive as well. 

Immersion blenders are easy to clean, don’t take up too much space and keep dirty dishes minimized since you can blend it up right in the pot that the food is in. You can also add parsnips to mashed potatoes, butternut squash to sweet potatoes, or even cauliflower to an alfredo sauce. Use your imagination! 

TRY EVERYTHING MANY TIMES OVER

They key to truly seeing if we like or don’t like a food is to not only try it multiple times, but also try it in different ways. When I was a kid, I hated brussel sprouts and now they’re one of my favorite veggies. I discovered that getting the shredded version and roasting them with olive oil, salt and pepper was the most delicious way to make them! I could eat them like that every night if I had to. My point is that it’s not always about the food itself, but the ways in which you cook it. Your little may not like broccoli cooked, but may love it raw with ranch, so try it in it’s different forms. 

LEAD BY EXAMPLE

Always remember how your attitude is towards certain foods. Let’s say you hate spinach. If you constantly talk about how gross spinach is or how it’s something you just need to eat to be healthy, you’re not setting the best example for your little one. When they see you not having a positive attitude towards trying new things, they won’t either. The more fun, exciting, and new you make trying a new food, the more your toddler will want to play along too! 

NOW FOR SOME INSPO…

See below for some great recipes that you can make with your little ones and also some great ways to sneak more nutrition into foods as well! 

HONEY MUSTARD HUMMUS 

Honey Mustard Hummus Recipe

This is a hit with kids and if they like honey mustard flavored things, they’ll love this hummus. It takes about 5 minutes to throw together and pair with a side of carrots, celery, or pretzels. Check out the recipe here.

APPLE DONUTS 

This is such a fun snack to make with your kids!! It’s so simple and who doesn’t love sprinkles? Simply cut your apple in thin slices, cut out the core with the tip of a spoon, top with your favorite greek yogurt, sprinkles, and devour!! 

BANANA CHOCOLATE CHIP “NICE” CREAM 

Who doesn’t love ice cream? Frozen bananas whipped into a puree go a long way for a healthier sweet treat. Simply add chocolate chips, cinnamon, almond milk, and you can even try to add different extracts to change up the flavor. Get your kids to pick out the toppings and switch it up every time. Check out a great recipe here.

ICE POPS

Just like ice cream, popsicles are a great frozen treat in the summer. Skip out on all the high fructose corn syrup and get the kids to make their own! Another strategy to get them to try their own creations. The possibilities are endless, but check out a great recipe here and the ice pop molds on my favorite things list under “Kid Stuff” from amazon here

PALEO PANCAKES 

These pancakes are SO good and so versatile. Ingredients are simple and you can add things like frozen berries, chocolate chips, fruited greek yogurt, you name it!

  • 1 banana
  • 1 egg
  • ¼ tsp salt
  • 1 tsp cinnamon

Mix all ingredients together until well combined. Spray and heat pan over medium heat and pour mixture into pan. Flip when edges are firm and flip until golden brown. Top with your favorite toppings and enjoy! 


Tropical Parfait

Serves 1 , Serving size 1 Parfait

  • 1 cup plain greek yogurt
  • ½ c fresh or canned pineapple chunks
  • 1 tbsp shredded coconut
  • 1 tbsp chocolate or caramel syrup (optional)
  1. Preheat oven to 350⁰ and line a small baking sheet with tinfoil.
  2. Spread shredded coconut across the baking sheet.
  3. If you have a fresh pineapple, cut it up into chunks while the oven is preheating.
  4. Once oven is preheated, place coconut into oven, about 3 minutes, stirring once halfway through. Take out once coconut is browned.
  5. Assemble parfait with greek yogurt first, pineapple, chocolate or caramel syrup, and topped off with the coconut.
  6. Dig in and enjoy!

Calories 237 (with syrup). Fat 3g. Protein 19g.

KP’s Tip: Parfaits are a great option for breakfast, as yogurt offers protein and carbs. Adding fruit, granola, or whatever you prefer adds to the delicious taste of it. With its tropical taste and island-style vibe, your day will start on the bright side of things. Add some mandarin oranges, lime, or grapefruit for some more citrus bite. 

KP’s Breakfast Sammy

Serves 1 , Serving size 1 Sandwich

  • 1 egg
  • 1 “sliced thin” pepper jack cheese slice
  • 2 slices canadian bacon
  • 1 “everything” bagel thin or sandwich thin
  • About 1 tsp butter
  • Cooking spray

1. Pan-fry your egg over medium heat. I have a one-egg pan that I use which works perfectly!

2. While your egg is frying, toast your bagel thin whole, don’t separate into two pieces.

3. On a separate plate, place 2 pieces of canadian and microwave for about 30 seconds to heat.

4. Once the egg is done, place aside but leave in the pan.

5. When bagel/sandwich thin is done toasting, place on a plate.

6. Add your slice of cheese to the bottom of the bagel while lightly buttering the other side.

7. Place egg on top of the cheese slice and then layer with turkey sausage (flat side down).

8. Top off your sandwich with the top part of your bagel and enjoy!

Calories 310. Fat 15g. Protein 21g.

KP’s Tip: If you want to make two at a time (which I usually end up doing), just make two separate eggs in one pan and toast your bagels at the same time since you only use one slot for one bagel.

Make Ahead Breakfast Burrito

Serves 8 , Serving size 1 Burrito

  • 1lb ground turkey sausage
  • 1tbsp olive oil
  • 1 green pepper, chopped
  • ½ white onion, chopped
  • 1 tsp garlic salt
  • 1 tsp cilantro
  • ¼ tsp paprika
  • ¼ tsp cayenne
  • 1 32oz carton “Better’n Eggs” liquid eggs
  • 1 package Tumaro’s Garden Veggie “Low-In-Carb” Wraps
  • 1 bag low-fat shredded cheddar
  • Plastic Wrap
  1. Brown turkey sausage in skillet and drain excess fat. Set aside.
  2. In the same pan, on medium-high heat, sautee peppers and onions with olive oil. Throw in all the spices and cook until the onion become translucent.
  3. Add liquid eggs (I only used about ¾ of the carton so you should have some left over). Use your best judgement for a vegetable to egg ratio. When eggs start to cook, add in the turkey sausage and cook altogether until eggs are cooked through.
  4. Set up your “wrapping station” for the burritos: A space for your pieces of plastic wrap to lie flat, and somewhere to put them once they’re wrapped

5.  Lay out your piece of plastic wrap and burrito shell. Spread cheese on the bottom of the wrap, and then your egg-sausage mixture. Wrap tightly and then roll into plastic wrap securely. Repeat this process with all of wraps and place into plastic bag.

6. Throw in the freezer and enjoy whenever you want!

Calories 223. Fat 10g. Protein 23g.

KP’s Tip: I had some turkey-sausage mixture left over so I just threw the leftovers into a container in the fridge and had it for breakfast the next day. For a little spice, use pepper jack cheese instead of cheddar. They freezer wonderfully and reheat nicely too.