4 oz butter
1 lb. onions, small dice
8 oz carrots, peeled and diced
5 lbs. butter nut squash, peeled, seeds removed and diced

1 T cumin
1 T chili powder
1 T tumeric
1/4 C brown sugar
1/4 tsp ceyanne pepper
1/4 tsp sambal chili sauce

5 qt. vegetable broth
salt to taste
pepper to taste

Heat butter in large stock pot.
Saute onions, carrots, squash until bright in color.
Add spices and brown sugar.
Stir until well incorporated.
Add liquid, bring to a boil, then simmer until vegetables are tender.
Simmer for at least 1 hour.
Puree until smooth, season with salt and pepper as needed.
 

Ingredients: 
8 oz pineapple juice
3 oz vanilla yogurt
12 oz  frozen banana slices (1 large banana)
4 oz fresh strawberries, stems removed (about 4-6 strawberries) 

Recipe Directions: 
Pour liquid (pineapple juice and yogurt) into the blender first, then add fruit all at one time. 
Cover blender and blend until smooth.  

About This Snack: 
This snack is perfect for students whether they are heading to study or heading to extracurricular activities. The good fat content in the yogurt supplies sustained energy and the natural sugars in the fruit provide delicious taste and help you to feel fuller longer. 

Mexican Potato Poppers

Homemade Apple Orange Cucumber Juice

Homemade Hummus

Thanks again, please email me if you have any questions about cooking and/or food!

Learn more ways to engage and support your kids with nourishing eating and cooking with our Tips for Parents. Thanks again! Chef Marshall

Ingredients:
4 small potatoes
4 T guacamole
4 T salsa
4 T grated mozzarella cheese
olive oil, salt, pepper

Recipe Directions:
Preheat oven at 400 F degrees.
Cut potatoes in half, season with olive oil, salt and pepper, and roast until tender about 15-20 minutes. TIP: Potatoes can be roasted in advanced, refrigerated and then reheated.
Portion two halves per serving and assemble with guacamole, then salsa then mozzarella. Put back in oven, until cheese is melted.
 

Apple Orange Carrot Cucumber juice serves 2 adults/4 kids
1/2 red apple
1 inch (approx) piece cucumber, peeled
1 very juicy and sweet orange
4 inch piece of carrot (a medium sized carrot is fine)
1/2 C water (or use orange juice if desired)

Using your blender (I have a vitamix which is a high powered blender that'll literally puree anything – fyi). Toss in the ingredients, softest to hardest. Add water, then blend on high until smooth. Dilute with water if desired. Pour and serve.
Use very cold water if you want more of a slushy type drink. Or you can make simple popsicles by pouring mixture into ice cube trays, wrapping with plastic, then insert a tooth pick into each cube section. Freeze over night. Enjoy!

Here's an easy way to get kids to eat fruits and veggies – zip them into juice!

This way you know what you're putting into your kids bodies, and they get to be part of the fun. It's a win – win.

Apple Orange Carrot Cucumber juice serves 2 adults/4 kids
1/2 red apple
1 inch (approx) piece cucumber, peeled
1 very juicy and sweet orange
4 inch piece of carrot (a medium sized carrot is fine)
1/2 C water (or use orange juice if desired)

Using your blender (I have a vitamix which is a high powered blender that'll literally puree anything – fyi). Toss in the ingredients, softest to hardest. Add water, then blend on high until smooth. Dilute with water if desired. Pour and serve.
Use very cold water if you want more of a slushy type drink. Or you can make simple popsicles by pouring mixture into ice cube trays, wrapping with plastic, then insert a tooth pick into each cube section. Freeze over night. Enjoy!

    1 lb. ground turkey
    1 egg
    1/2 Cup bread crumbs
    1/4 Cup fresh basil, chopped fine
    1/4 teaspoon salt
    1 C mushrooms, washed/dried, sliced
    1 C medium sweet onion, sliced
    2 Tbsp. butter
    4 slices, deli style mozzarella cheese (¾ oz. each)
    1 large tomato, sliced
    4 whole grain burger buns

Directions:

1. In large bowl, mix breadcrumbs, egg, basil, and salt. Once mixed, add ground turkey and mix well.
2. Divide mixture into four patties.
3. In frying pan, on medium/high heat add butter, mushrooms and onions and cook about 10 minutes until tender and brown.
4. Turn heat to low and keep warm.
5. Pan-fry or grill, on medium heat, burgers until firm (about 5 minutes a side).
6. Assemble bun with burger, cheese, tomato and onion/mushroom mixture.

Rainbow Salad
Serves 4
Preparation Time: 5 minutes
Ingredients:

    1 apple, cored, sliced
    3/4 Cup rainbow peppers, seeded, sliced
    1 mango, skinned, diced
    ½ fresh lemon, juiced
    2 Tbsp. olive oil

Directions:

1. Thoroughly toss apples, peppers, mango, lemon juice and olive oil in a bowl.
2. Season with salt and pepper, as desired.

Nutrition Information:
Calories 689; Fat ; Protein ; Carbohydrate ; Fiber 14g; Cholesterol 154mg;
Sodium 606mg; Calcium 34%DV; Vitamin A 41%DV; Vitamin C 160%DV; Iron 25%DV
 

    8 slices of favorite bread (try pumpernickel or whole wheat)
    10 oz. tuna fish, drained
    4 Tablespoons light balsamic vinaigrette dressing
    1/4 Cup walnuts, rough chop
    1/4 C shredded carrot
    2 spring onion, thinly sliced
    ½ C avocado
    1/2 C fresh basil, thinly sliced
    2-3 Tablespoons fresh lemon juice
    1/8 teaspoon salt, as needed
Directions:

1. Mix drained tuna, dressing, shredded carrot, spring onion, walnuts, and avocado in mixing bowl.
2. Season with fresh lemon to taste.
3. Toast bread, portion mixture into two servings and assemble sandwiches.

Apple Carrot Salad
Serves 2
Preparation Time: 5 minutes
Ingredients:

    4 handfuls of fresh greens, about 1/2 bag packaged greens
    1 apple, cored, slided
    1 large carrot, peeled, cut into thin coins
    4 Tablespoons olive oil, (about 1 per serving)
    1-2 freshly squeezed lemon juice

Directions:

1. In a bowl, toss together greens, carrots, apples.
2. Thoroughly toss with olive oil and lemon juice.

Nutrition Information:
Calories 720; Fat ; Protein ; Carbohydrate ; Fiber 15g; Cholesterol 25mg;
Sodium 598mg; Calcium 8%DV; Vitamin A 82%DV; Vitamin C 102%DV; Iron 29%DV
 

    4 (4 oz.) salmon steaks
    1 Tbsp. olive oil
    2 tomatoes, washed, chopped
    1 avocado, pit removed, flesh removed, small chunks
    ¼ cup onion, diced
    1-2 Tbsp. fresh cilantro, chopped
    1-2 Tbsp. fresh lime juice, or to taste

Directions:

1.Preheat broiler to high.
2.Season salmon with olive oil, salt and pepper.
3.Place under preheated broiler 5 inches from heat; broil 8 – 10 minutes or until lightly golden and firm to touch.
4. While salmon is cooking, mix tomatoes, avocado, onions, cilantro, lime juice, salt and pepper in a large bowl for form salsa.
5. Top salmon steaks with salsa.

Garlic Potatoes
Serves 4
Preparation Time: 20 Minutes
Ingredients:

    2 cups red potatoes, quartered
    4 cloves garlic, chopped
    2 Tbsp. olive oil

Directions:

1. Preheat oven to 375ºF.
2. Toss potatoes with garlic, olive oil. Season with salt and pepper.
3. Lay potatoes in a single layer on baking sheet and roast for 20 minutes, or until golden and tender.

Nutrition Information:
Calories 655; Fat 26g; Protein 36g; Carbohydrate 73g; Fiber 6g; Cholesterol 72mg;
Sodium 258mg; Calcium 35%DV; Vitamin A 54%DV; Vitamin C 56%DV; Iron 10%DV