When you’re trying to inspire kids to eat healthy, my experience has been if whatever you are making for them is in the form of a chip, muffin, pancake or on-a-stick, it’s usually a hit! We’ve been making these kale chips a lot recently and I can’t tell you how fast they disappear! I truly can’t believe how tasty they are — I know that’s a huge statement, but I think I like them even more then potato chips (and that’s saying a lot)! They’re crispy, crunchy and on two recent occasions when I served them to kids — several of whom normally turn their noses up at anything green — they devoured the entire bowl full in minutes.

Another plus is that kale is among the most nutrient rich of all foods. Loaded with vitamin A, C and calcium, this is a vegetable that gets an A plus for nutrition and one that you definitely want your kids to be eating!

Kale Chips

1 Bunch Kale
1 Tbsp Olive Oil or Canola Oil Spray

1. Preheat oven to 375 degrees.
2. Wash and remove stems off the kale and cut leaves into 2 inch pieces.
3. Divide the kale between 2 cookie sheets lined with a Silpat or parchment paper, drizzle with oil (or spray with oil) and toss to coat (make sure there is a bit of space between the pieces of kale so they don’t steam).
4. Bake for 18-20 minutes (keep an eye on them during the last few minutes of cooking so they don’t burn).
5. Serve.

We started giving salmon to both Kenya and Chloe when they were just over 9 months old and they each immediately took a major liking to it. I’m a big salmon fan and always enjoy trying to come up with new and interesting ways to prepare this versatile fish. These salmon bites are delicious and beyond simple to prepare.

Salmon is an important food for children because it’s rich in Omega 3 fatty acids which are essential for brain development. Since your body can’t make Omega 3’s you have to get them through food, but there isn’t a wide variety of foods that provide Omega vitamins, so salmon is a perfect choice. For kids who might be a little daunted by having a big piece of fish put in front of them or who simply prefer bite size foods, this recipe is a great alternative to every day chicken nuggets. These bites are extra fun for kids to eat because they can just pop them in their mouths bite after bite. The addition of the avocado dipping sauce adds to the appeal by making meal time a fun activity for kids (and the green color is totally novel for little ones too). I guarantee your whole family will be eating up what will soon become one of your new go-to recipes!

Salmon Bites (Makes Approx. 30 Bites)

16 Oz Salmon Steak, skinless
1/3 Cup Flour
1/2 Tsp Salt
1 Egg, whisked
1/3 Cup Bread Crumbs
1/3 Cup Parmesan Cheese
Oil or Spray

1. Preheat oven to 450 degrees.
2. Cut the salmon into 1 inch cubes.
3. Place the flour and salt in a bowl and stir to combine.
4. Whisk the egg in a second bowl.
5. Place the bread crumbs and parmesan cheese in a third bowl and stir to combine.
6. Coat the salmon pieces in the flour and pat to remove excess flour.
7. Dip the flour coated salmon pieces in egg and then roll in the bread crumbs to coat.
8. Place the salmon bites on a cookie sheet sprayed or greased with oil (I use Spectrum Canola Oil Spray) and when all the salmon bites are on the tray, spray again to lightly coat.
9. Bake for 10-12 minutes.
10. Serve with sauce.

*For best results, bread salmon bites, place on a cookie sheet and freeze for 30 minutes. After 30 minutes, place par-frozen salmon bites in a ziploc bag and freeze up to 4 months. When ready, continue to follow steps 8-10 adding at least 5 minutes cooking time.

Avocado Yogurt Dip

1 Ripe Avocado, pitted
1/4 Cup Plain Greek Yogurt (I like to use 0 or 2% greek yogurt because it’s thick and creamy)
2 Tsp Lemon Juice
1/4 Tsp Salt

1. Place the ingredients in a food processor and puree.
2. Serve.

The day that Chloe started eating solid foods, I was over the moon. I really love the baby food puree stage, but I find it so much more gratifying making Chloe foods that she can enjoy alongside the rest of the family. I believe that when a baby sees that the food on the plate in front of her is the same as the food mommy and daddy are eating, it serves as a powerful connection to the group for them.

Beans are an amazing first solid food for babies to try because they’re soft, easy to chew, packed with protein and full of flavor. They’re also great for baby’s developing dexterity as he/she learns to pick up the beans and feed him/herself.

In our house we eat black beans like they’re going out of style. Inexpensive, healthy and easy to store in the fridge, we keep a container of cooked beans on hand at all time to add to recipes like Chicken and Rice Burritos, Black Bean Cakes, Nachos or just to eat on their own or with some brown rice. Whether your family has a bunch of wee ones, big kids or all of the above, black beans are always a good idea.

Black Beans (Serves 4)

16 Oz (2 Cups) Dried Black Beans
2 Tsp Olive Oil
1 Small Onion, diced
1 Clove Garlic
1 Bay Leaf
4 Cups Water
1 Tsp Salt (optional)

1. The night before you want to cook the beans (about 8-12 hours prior to cooking), cover the beans with water and soak them overnight (this reduces the cooking time of the beans). * If you don’t soak the beans overnight, just double the cooking time in step #5 and keep tasting until the beans are tender.
2. Heat the oil over medium heat in a medium sized saucepan.
3. Add the onions and cook for 4-5 minutes or until translucent.
4. Add the garlic and cook another minute.
5. Add the bay leaf, black beans, water and salt (if desired). Bring to a boil, cover and simmer for 1 hour or until the beans are tender.
6. Serve.

*Allow to cool, place in appropriate tupperware or ziploc bag, label and freeze up to 4 months. When ready, defrost in a pot over low-medium heat or allow to defrost in fridge for 24-48 hours.

When I was a kid I loved onion rings. Whenever we went to Burger King they were a “must order”. Biting through the crisp fried crust into tender sweet onions is definitely a cherished food memory of mine. Little did I know (or care) at that age, how unhealthy fast food was. Now that I’m a mom though, I’m doing my very best to avoid fast food at all costs!

It always shocks me that my son, Kenya, will eat both raw and cooked onions like they’re candy. I can’t tell you how many times he has picked raw onions as a snack over, say, raisins, but I guess that’s why we all have different palates and tastes. I figured Kenya would love onion rings if given the chance, but since I’m not taking him to fast food joints any time soon, I tried making some at home for him using sweet onions. To keep them healthy, I tried baking them instead of deep frying the rings.

I have to say I was impressed with the results and Kenya was simply in heaven. I’m pretty sure the smile on he had on his face as he sat there munching away was the same one his Mommy had back when she was a little girl delighting in a much unhealthier version!

Crispy Onion Rings (Serves 4)

1 Large Sweet, Vidalia or Maui Onion
3/4 Cup Buttermilk
2 Tsp Salt, divided
1 1/2 Cup Plain Breadcrumbs (I used whole wheat)
Canola Oil Spray

1. Preheat oven to 425 degrees.
2. Cut onions into 1/2 inch rounds and separate into rings.
3. Whisk buttermilk and 1 tsp salt into a bowl.
4. Place breadcrumbs in a separate bowl and add another tsp salt.
5. Dip onion rings in buttermilk mixture and then dredge in breadcrumb mixture covering both sides of the onion completely (make sure to use one hand for wet dipping and one hand for dry dipping so you don’t get soggy, clumpy breadcrumbs and messy fingers).
6. Place onion rings on a oil sprayed baking sheet (I lined the cookie sheet with foil for easier clean up).
7. Lightly spray the onion rings with oil cooking spray.
8. Bake for 20-25 minutes, turning once halfway through, until lightly browned.
9. Serve.

*After step 5, place rings on a cookie sheet and freeze for 30 minutes then place in ziploc bags, label and freeze up to 4 months. When ready, follow steps 6-9 adding an additional 1-2 minutes baking time.

People ask me all the time what foods we keep in our house on a regular basis. I always list oatmeal, rice, quinoa, chicken and a few other basics, but for some reason I frequently forget to mention sweet potatoes, which are hands down one of our favorites. Packed with vitamins A and C, beta carotene, iron and calcium, they are literally one of the single most nutritious vegetables you can eat.

My husband and I usually eat them for dinner several nights a week and I also make sweet potato puree for Chloe with bit of coconut milk and/or cinnamon. But one of the most fun ways to enjoy sweet potatoes is to bake them, slice them in half and then stuff ‘em however you like. Kenya loves designing his own stuffed potato, which takes what could be a boring side dish and allows him to be the chef of his own meal. And it’s easy to do: just pick a bunch of toppings, arrange them on a plate or in little bowls, and let your little one create a sweet masterpiece. I usually offer Kenya a pat of butter, some chopped nuts, maple syrup, raisins….even a bit of orange zest to add some fun flavor.

But the thing I find that kids like best about sweet potatoes is that they’re sweet. It’s like letting them have the healthiest dessert in the world for dinner! Don’t take my word for it, go stuff it!

Baked Sweet Potato (Serves 4)

4 Sweet Potatoes
Suggested Accompaniments: Butter, Yogurt, Maple Syrup, Cinnamon, Nutmeg, Agave, Honey, Chopped Walnuts, Orange Zest, Diced Pineapple, Raisins, Milk, Coconut Milk, Marshmallows (so not weelicious of me, but in moderation….)

1. Preheat the oven to 400 degrees.
2. Poke several holes in the sides of the potatoes, place on a baking sheet lined with foil and bake for 1 hour.
3. Serve.

How often does the clock strike 5 and you realize “oh *%#@, I haven’t even thought about what to make for dinner!” The night that I came up with these rice & cheese balls was one of those times, and since then, it’s become a total household favorite. The recipe is incredibly easy and you probably have all of the ingredients in your kitchen already. All you do is cut cheese sticks into cubes, use your hands to wrap the rice around them into balls and then steam them quickly. For extra flavor and added nutrition, I like to give them a sprinkle of sesame seeds.

I find that whenever food appears fun or has a hidden surprise, kids are most excited about eating it. This dish satisfies both criteria: it’s shaped like a ball (fun!) and has a cheesy center (surprise!). As soon as Kenya took a bite and realized there was gooey, melted cheese inside his rice ball, it was as if he found a new best friend! He just looked up at me with utter surprise and joy and said, “Mommy, there’s cheese!” Literally love at first bite.

(This is a great idea for the lunch box, too!)

Rice & Cheese Treasures (Makes 14 1 1/2 inch balls)

2 Cheese Sticks (I use mozzarella or cheddar)
1 Cup Cooked Rice, brown or white (it helps if the rice is sticky, so if you’re cooking the rice just for these ball, it helps to use a little extra water when making the rice)
2 Tbsp Sesame Seeds or Gomasio

1. Cut cheese sticks into 1/2 inch cubes (it depends on the brand, but each cheese stick should make around 7 cubes).
2. Take about 2 tbsp of the rice with moist or damp hands (to avoid sticking) and place the cheese in the center, rolling the rice into a ball around it.
3. Place the rice balls into a steamer pot over boiling water for 2 minutes. If you don’t have a steamer, place in the microwave for 10 seconds or just until the cheese melts.
4. Sprinkle with sesame seeds or gomasio.
5. Serve.

I’m reading more and more lately about the importance of a vegetarian diet for our bodies and the planet. I know that the healthier we eat the better our bodies run, which is especially true when it comes to children. I get a lot of emails from people with misconceptions about vegetarian diets. Chief among them are concerns about vegetarians not getting enough protein. To the contrary, by incorporating legumes (e.g. beans, lentils, peas, soy, and peanuts) into their diets and combining them with grains, vegetarians get all the protein they need.

We’ve been trying to eat a lot more legumes in our house lately and lentils are at the top of the list. Not only are they inexpensive and fast to prepare, they’re an incredible source of protein, dietary fiber and amino acids. They’re also inexpensive, which is a bonus when you’re trying to stretch your food budget.

The combination of the sweet of the fruit and the crunch of the nuts with the soft texture of the lentils makes a nutritious dish that my family flipped for — and no one asked where the meat was!

Cranberry Lentil Salad (Makes 6 Servings)

1 Cup Lentils
1/2 Cup Dried Cranberries
1/4 Cup Parsley, chopped
1 Tsp Salt
1/2 Cup Walnuts, chopped
Juice of 1 Small Lemon
2 Tbsp Olive Oil

1. In a saucepan bring 4 cups of water and lentils to a boil.
2. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until tender.
3. Pour lentils into a strainer and rinse with cold water.
4. Fold all of the ingredients in a bowl and stir to combine.
5. Serve.

There are so many nights that I come home from a long day of work, look in the fridge for something to give Kenya for dinner and find….zip (I know you may find that hard to believe given all the food we cook here at weelicious, but it’s true). Whenever you find yourself in the same position, here is a recipe that takes only 5 minutes to cook and you’ve got a filling side dish that kids love.

Kenya adores pasta, so couscous is right up his alley. It’s made from flour and water, so the taste and texture are very similar pasta. If you’ve never cooked with it before, you have to give it a try. It’s fast, healthy and truly delicious. The best part about this couscous pilaf is that you can simply double this recipe and have more than enough to put in your kids’ school lunch the next day. I assure you their lunch boxes will come home empty!

Couscous Pilaf (Serve 4)

3/4 Cup Chicken Stock (you can also use vegetable stock)
1 Cup Water
1/2 Tsp Salt
1 Cup Couscous
1/3 Cup Raisins
1/3 Cup Sliced Almond

1. Place stock, water and salt in a small saucepan and bring to a boil
2. Add the couscous and raisins, cover and turn off the heat.
3. Allow the couscous to sit, covered for 5 minutes.
4. Add the almonds and fluff the couscous with a fork.
5. Serve.

We recently took Kenya to a Japanese restaurant with a bunch of adults, and they couldn’t believe what item on the menu he ate so fast we had to order more….seaweed! It sounds like a bizarre craving for a child to have, but it’s actually delicious, nutritious and easy to prepare. While we were at dinner that night, Kenya mainly stuffed himself on brown rice, edamame and of course, the seaweed, so I came up with this dish for weelicious.

If you’ve never bought arame (a type of seaweed with a mild flavor) before, you can get it at most health food stores. It comes bagged in a dried state and all you need to do is soak it in warm water to hydrate it. Arame is a powerhouse of vitamins and minerals. It’s rich in iron, calcium, magnesium and vitamin A — perfect for kids’ growing bodies.

This dish went over big with Kenya. The way I look at it, whenever I can get three of my child’s favorite healthy foods into one dish, it has to be a winner!

Brown Rice Pilaf (Serves 4)

1 Cup Brown Rice
1 1/4 Cups Chicken Stock (I used low sodium)
1 Cup Water
1/2 Tsp Salt
1/4 Cup Arame
1/2 Cup Edamame, shelled, fresh or frozen
Sesame Seeds, optional

1. Bring the brown rice, water, stock and salt to a boil.
2. Cover and reduce the heat to a simmer.
3. While the rice is cooking, cover the arame with warm water and let soak for 10 minutes.
4. Drain the water off the arame.
5. After the rice has cooked for 40 minutes, add the edamame and arame. Cook for an additional 5-10 minutes or until liquid is absorbed and rice is tender.
6. Sprinkle with sesame seeds and serve.

There’s nothing better than making Sunday morning brunch for your family and what better thing to serve your troops (along with all the other goodies you’re going to prepare) than hash brown potatoes. They’re inexpensive, easy to prepare (especially for a crowd) and, let’s face it, who doesn’t like a crispy potato? I remember my grandmother making something similar to this dish when I was little and it was always something I looked forward to eating.

No matter what time of year I make these, they’re always a house favorite and really easy for me to have on the table in a jiffy!

Hash Browns Potatoes (Serves 4)

1 Lb. Russet Potatoes (about 2 large potatoes), peeled
1 Tsp Salt
2 Tbsp Vegetable or Canola Oil

1. On the large side of a box grater or in a food processor using the grating blade, shred the potatoes.
2. Place the potatoes in a strainer and rinse thoroughly with cold water.
3. Place on a clean kitchen towel or paper towels, squeezing out as much liquid as possible over a bowl or the sink.
3. Sprinkle the potatoes with salt and stir.
4. Heat the oil in a large non stick sauté pan over med/high heat and add the potatoes.
5. Let cook in a single layer for 4 minutes without stirring.
6. Flip with a spatula in 4 sections, cooking for another 4 minutes. The outside should be crispy and the interior soft.
7. Serve.

*To Freeze: After Step 3, simmer the potatoes in lightly salted water until just tender. Drain well. Then spray a sheet pan with non-stick cooking oil and spread the partially cooked potatoes in a single layer on the pan. Place the pan of potatoes in the freezer and leave them there until they are solidly frozen. Transfer the grated potatoes to freezer bags or containers to use as needed. When ready, thaw and follow steps 3-7.

We used these to make this recipe:

Oxo Good Grips Box Grater