Healthy Family Recipes

Healthy Eating That's Delicious!

Breakfast

On the Go

Kid Friendly

Family Meals

GOOD NUTRITION FOR A HEALTHY LIFESTYLE

A healthy lifestyle starts with fueling your body well. Choose more whole, unprocessed foods. Buy organic where you can, and choose free range and grass-fed protein options. Fill most of your plate with fresh vegetables and fruits - these are nutrient dense foods that provide essential vitamins and minerals. Use natural sweeteners in moderation - honey, pure maple syrup, monk fruit sweetener, or stevia. Shy away from highly processed carbs. Ready to learn more?

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HEALTHY BREAKFAST RECIPES

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No Cook GF Overnight Oatmeal with Chia Seeds

Ingredients
1 1/4 cup rolled oats (we like Bob’s Red Mill Gluten Free)
4 cups milk of choice
2 tbsp. chia seeds

Optional Additions
Honey, stevia, or monk fruit sweetener to taste
1 tsp. cinnamon
1/2 tsp. pure vanilla extract 
1/2 cup yogurt (Greek yogurt is high protein)
1/2 cup of your favorite unsweetened fruit
​1 tbsp. unsweetened cacao powder for chocolate oatmeal
1/2 cup pumpkin puree plus 1/2 tsp. pumpkin pie spice

Instructions

1. Add all ingredients to a large bowl or another individual storage container. I like to use large mason jars.
2. Stir well to combine, then seal and refrigerate overnight.
3. When ready to serve, stir and spoon into a bowl. Stir in a little more milk if it's too thick.
4. If you prefer it warm, cover and microwave about 45-60 seconds on 50% power, then stir before serving.

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HEALTHY ON THE GO RECIPES

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No Bake GF Nut Free Apple Pie Energy Balls

Ingredients​
1 cup dried apple (not freeze dried)
1/2 cup medjool dates, pitted
1/2 cup rolled oats (we like Bob’s Red Mill GF)
1/2 tsp. cinnamon
3 tbsp. chia seeds
Shredded coconut (optional)

Instructions

1. Place all ingredients in a food processor. Process until the ingredients begin to form a thick paste (up to 1 minute). Stop and scrape the sides as needed.
2. Scoop 1 heaping tablespoon of mixture and roll into a ball between the palms of your hands and place on a tray. Dampen your hands with water or use disposable gloves to keep your hands from getting sticky. As an option you can roll the balls in shredded coconut to finish.
3. Refrigerate at least 1 hour to set. Store in the refrigerator up to 1 week or tightly wrap and freeze.

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KID FRIENDLY HEALTHY RECIPES

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GF White Chocolate Chip Hemp Seed Cookies

Ingredients​
1 cup gluten free hemp flour (GF almond flour or brown rice flour can also be used)
1 cup rolled oats (we like Bob’s Red Mill Gluten Free)
3/4 cup shredded coconut (optional)
1/4 cup chia seeds (optional)
1/4 cup hemp seeds (also called hemp hearts)
1/4 cup white chocolate chips (optional, semi-sweet or dark chocolate chips can also be used)
1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/4 cup (1/2 stick) butter, soft (room temp)
1/3-1/2 cup Lakanto Monk Fruit sweetener
1 tsp. pure vanilla extract 
1 large egg​

Instructions

1. Preheat oven to 350 F.
2. In a medium bowl, whisk together the flour, oatmeal, coconut, chia and hemp seeds, baking powder, baking soda, and salt.
3. In a separate large bowl, beat the butter with the Monk Fruit sweetener until it's creamy, then add the vanilla and egg, and beat until well combined.
4. Stir in the flour mixture until nearly combined, then add the chocolate chips and stir until all of the dry flour mixture is incorporated.
5. Using a small cookie scoop or two tablespoons – place even sized scoops of dough (about 1-2 tbsp. depending on how large you want your cookies) on a parchment-lined cookie sheet and flatten them slightly with your fingers (moisten fingers with water to keep them from getting sticky).
6. Bake cookies at 350 F until they start turning golden brown at the edges (about 12-14 minutes, shorter for softer cookie, longer for crunchier cookies).
7. Cool cookies before serving. They will firm up as they cool. Store in an airtight container at room temp for up to 1 week, or freeze for up to 4 months.

Why Hemp?
Hemp seeds are very nutritious - rich in healthy fats, protein and vitamin E - and they have a wonderful mild nutty flavor. Learn more about the health benefits of hemp seeds at: https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds

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HEALTHY FAMILY DINNER RECIPES

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GF Grilled Fish Tacos with Avocado Yogurt Sauce

Ingredients
8 fresh corn tortillas
Slaw:
1 bag of prepared coleslaw or shredded green and purple cabbage with 1 large carrot, shredded
1/4 cup chopped fresh parsley (optional)
1/4 cup chopped fresh cilantro
Juice of two limes (about 4 tbsp.)
Avocado Yogurt Lime Sauce:
1 ripe avocado, pitted, peeled and roughly chopped 
1 clove garlic, peeled and smashed
1/4 cup fresh cilantro leaves
1/4 cup Greek yogurt
2 tbsp. fresh lime juice
3 tbsp. olive oil
1/4 tsp. sea salt
1/4 tsp. black pepper
Water
Grilled Fish:
1 lb. of your favorite fish, boneless and skinless fillets
1/4 tsp. ground cumin
1/4 tsp. sea salt
1/4 tsp. black pepper
2 tbsp. olive oil

Instructions

1. In a large bowl, combine the coleslaw or cabbage and carrot, parsley, cilantro, and 2 tablespoons of the lime juice. Toss well to combine. Refrigerate the slaw while preparing the sauce and fish.
2. In a small blender or food processor, prepare the sauce by blending all the sauce ingredients until smooth. Add water as needed to adjust the sauce thickness.
3. For soft tortillas, warm them in the microwave wrapped in damp paper towels, or in the oven wrapped in foil. For crunchy tortillas, brush them lightly with olive oil then bake them in a 375 F oven, centered over two rungs of the middle oven rack, for 10-12 minutes (depending on how crunchy you like them). The edges will drop down as they bake, creating a u-shape. 
4. Heat a large non-stick grill pan or frying pan over medium-high heat then brush well with olive oil. Season both sides of the fish fillets with salt, pepper and cumin.
5. Add the fish and cook, turning once, until the fish is firm and lightly browned (should flake easily but still be moist), 3-6 minutes per side depending on thickness of fillets.
6. Serve the fish, slaw, tortillas, and sauce family-style and have fun assembling your tacos!

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