Pineapple Coconut Pops

Yesterday afternoon, my son, Charlie, and I made healthy homemade popsicles together. It was so much fun to see how excited he was to go to the grocery store with me to get the ingredients, put them in the Vitamix and then pull them  out of the freezer to be eaten when they were ready.  He is 4 years old and loves to help in the kitchen. He stands in the doorway every day saying "Mommy, can I please help you?" Depending on what I am cooking, it isn't always easy to give him a safe task. So I have been making a point to come up with some quick and fun things that he can play an active role in making. Popsicles are great because there are so many ways to make healthy versions and are very easy for kids to help with!

Pineapple Coconut Pops

Ingredients

1 whole fresh pineapple, cut into 1-inch chunks
1 (13.5oz) can coconut milk

Directions

1. Place pineapple chunks and coconut milk in blender and blend until smooth (I used my Vitamix on the Frozen Desserts setting)

2. Pour into popsicle molds, leaving ~1/2 inch of space from top

3. Place in freezer for at least 4 hours

4. To remove popsicles from molds, run under warm water until loose

What are the nutritional benefits of these pops? Pineapple is an excellent source of Vitamin C and manganese, as well as a good source of fiber. Coconut milk is abundant in vitamin C and E, as well as several B vitamins. 

Olive Oil Pumpkin Bread

I am always looking for dairy free "treats" that are still somewhat healthy for my son, Charlie.  I came across this recipe and had to give it a try because it is perfect for the holidays.  I am not a big fan of pumpkin pie or other pumpkin-flavored things, but I would eat this pumpkin bread anytime! The pumpkin flavor is not overwhelming and the whole wheat flour adds a slight nutty flavor that I love. The olive oil keeps the bread moist without making it fall apart, and the density of the whole wheat flour helps hold it together as well. 

This bread is great for breakfast with some eggs, or as a dessert.  I think it is best with a good cup of coffee!  

Olive Oil Pumpkin Bread

Ingredients

3/4 cup whole wheat flour
2/3 cup all purpose flour
1 tsp cinnamon
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp ground nutmeg
1/4 tsp salt
2 large organic free range eggs
1 cup canned pumpkin
1/2 cup brown sugar
1/3 cup olive oil
1/3 cup honey

Directions

1. Preheat oven to 350 degrees.

2. Oil and flour a 9x5 inch loaf pan and set aside.

3. In a medium sized mixing bowl, combine flour, cinnamon, baking soda, baking powder, nutmeg, and salt. In a large mixing bowl, whisk together eggs, brown sugar, pumpkin, olive oil, and honey. Add dry ingredients to wet ingredients and mix until evenly combined.

4. place batter in prepared loaf pan. Bake for 45-50 minutes until lightly browned, or until toothpick inserted in center comes out clean.

5. Remove from oven and cool in pan for 10-15 minutes before removing from pan. Place loaf on a wire rack to continue cooling.

(Recipe adapted from doortodoororganics.com)

What are the nutritional benefits of this bread? Pumpkin puree provides lots of fiber and is a good source of vitamins A and E, as well as iron. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control.

Fudgy Black Bean Brownies

I just read through my latest issue of Food & Nutrition, put out by the Academy of Nutrition and Dietetics, and came across the recipe for these brownies in it so decided to give it a try. I was able to find some really good semi-sweet chocolate chips made with cocoa butter and soy lecithin instead of milk and regular butter, so they are dairy free! Another great thing about these brownies is that there is no flour in them, so they are also gluten free.  They are really moist, chocolatey, packed with protein, and delicious!

Fudgy Black Bean Brownies

Makes ~16 2-inch brownies

Ingredients

1 (15oz) can organic black beans, drained and rinsed

3 large organic free range eggs

3 Tbsp canola oil

3/4 cup granulated sugar

1/2 cup unsweetened cocoa powder

1 tsp vanilla extract

1/2 tsp baking powder

1/2 cup semi-sweet chocolate chips, divided

Directions

1. Preheat oven to 350 degrees. Lightly grease an 8x8 inch baking pan with canola oil and set aside.

2. Place the black beans in food processor and process until smooth and creamy. Add remaining ingredients, except chocolate chips, and process until smooth.

3. Add half of chocolate chips and pulse a few times until the chips are incorporated evenly.

4. Pour batter into the pan and smooth with a spatula; sprinkle remaining chocolate chips over the top.

5. Bake 30-35 minutes or until edges begin to pull away from sides of pan and toothpick inserted in center comes out clean. Cool in pan before slicing.

6. Serve and enjoy!

(Recipe adapted from Sept/Oct 2013 issue of Food & Nutrition)

What are the nutritional benefits of these brownies? The black beans are high in protein and fiber and are a significant source if iron, magnesium, phosphorous, manganese and B vitamins thiamin and folate. Eggs are also high in protein, and are a great source of choline. Cocoa powder contains flavonoids, a type of antioxidant. 

Cherry Pecan Breakfast Cookies

We eat oatmeal with fresh fruit for breakfast almost every day during the week because Charlie loves it (and we do too), but I wanted to try something a little different. These cookies worked out perfectly because not only do they have the oatmeal that Charlie loves, but they are also packed with nutrients, are dairy free and are an easy item to throw in a container for Ted to grab on his way out the door. They would also make a good substitute for a granola bar or other pre-packaged snack. The apple sauce in this recipe is a replacement for oil or butter that is used in traditional cookie recipes, so they are low in fat, and only contain the natural sugars from the dried cherries, apple sauce and honey. The batter for these cookies took me 5 minutes to stir together, and then a half hour later, they were ready to eat!

Cherry Pecan Breakfast Cookies

Makes ~2 dozen cookies

Ingredients

2 bananas

1 cup all natural applesauce

1 1/2 cups rolled oats

1 tsp kosher salt

2 Tbsp honey

2 tsp natural vanilla extract

1 cup dried cherries

1/2 cup pecans

Directions

1. Preheat oven to 350 degrees

2. Place bananas in large mixing bowl and mash with a fork. Stir in remaining ingredients

3. Drop about 2 Tbsp of batter onto prepared baking sheets for each cookie, spacing them about 1 inch apart. Flatten cookies and bake 35 minutes, or until golden brown.

4. Let cookies cool on pans for 10 minutes and enjoy!

(Recipe adapted from August 2013 issue of Taste for Life magazine)

What are the nutritional benefits of these cookies? Bananas are an excellent source of potassium and vitamin C, and contain a prebiotic substance called fructooligosaccharide which ferments in the digestive tract, encouraging the growth of probiotics, and enhancing the absorption of calcium in the body. Applesauce provides vitamin C. Oats are an excellent source of fiber and iron. Cherries are packed with antioxidants and fiber. Pecans are an excellent source of monounsaturated fatty acids and phenolic antioxidants, vitamin E, B vitamins and minerals manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Vegan Banana Chocolate Ice Cream

I noticed yesterday that I had a bunch of bananas that were starting to get a little brown but didn't have time to do much with them, so I tossed them in the freezer and decided I would make a dessert with them. I also had some blueberries sitting in the freezer that had been there for a while and we always have almond milk. Then I opened the cabinet and we had some agave nectar and cocoa powder, so I had all the ingredients I needed! I was inspired by a very similar dessert that my sister-in-law, Kate, makes..so, thanks Kate!

Vegan Banana Chocolate Ice Cream

Ingredients

4 frozen bananas

3/4 cup frozen organic blueberries
1/4 cup almond milk

4 Tbsp cocoa powder

2 Tbsp organic agave nectar

Directions

1. Remove bananas and blueberries from freezer. Cut up the bananas into slices. If you did not peel the bananas before freezing them, hold them under warm water for a minute to make getting peels off easier.

2. Put bananas, blueberries, almond milk, cocoa powder, and agave into blender. Blend until fruit pieces are thoroughly pulverized and incorporated. (We have a Vitamix so I just ran it on the Frozen Desserts setting)

3. Put in freezer-safe container with lid and freeze for at least 4 hours or overnight

4. Serve and top with chopped nuts and/or fruit (optional)

(Recipe adapted from doortodoororganics.com)

What are the nutritional benefits of this dessert? As you probably already know, bananas are an excellent source of potassium. But did you know that bananas contain a prebiotic substance called fructooligosaccharide? When this prebiotic ferments in the digestive tract, not only does it encourage the growth of probiotics, but it also enhances the absorption of calcium in the body! Blueberries are packed with antioxidants and vitamin C. Cocoa powder contains flavonoids, a type of antioxidant. There are lots of claims that agave nectar is "better" for you than other sugars because it is "natural" but it really is no better or worse for you than just plain old cane sugar. So, the agave nectar really doesn't provide much nutritional benefit - just some dessert flavor :)