Kids running around in swimsuits eating popsicles. That is summer to me. And when those popsicles happen to be red, white and blue? Well, that can only mean it’s the Fourth of July! I vividly remember being a kid, playing with my friends at our local swimming pool and sucking on Bomb Pops (big, red, white and blue rocket-shaped popsicles that seemed all the rage in the 70’s) to cool down in the summer heat. I adored Bomb Pops, looking back, I can’t imagine how much food coloring and sugar I must have ingested over the years. And while those popsicle memories are great, but how can I share them with my own kids without also exposing them to all those unwanted additives and chemicals? There has to be a way to make your own version of those sinfully delicious iced treats — full of eye appealing color — but also healthy at the same time.

I use fresh fruits and yogurts to make festive popsicles that are nutritious as well. And for the Fourth, blueberries and raspberries make it easy to celebrate the holiday. Packed with antioxidants, Vitamin C, dietary fiber, calcium and more, these Red, White & Blue Popsicles seem like a much better idea than the sugar and corn syrup laden ones infused with Red Dye #17 and Blue Dye #26 you’ll find in the store. I don’t want my kids eating that. Not when they can enjoy homemade colorful pops whose colors come straight from nature, not a laboratory.

So when your kids are looking for something refreshing that will impress them at the same time, make a batch of these pops. You won’t mind at all when they ask for seconds and thirds. In fact, you’ll encourage it!

Red, White & Blue Popsicles (Makes 8 Popsicles, depending on the size of your molds)

1 12 oz Bag Frozen Blueberries, defrosted
6 Tbsp Agave, divided (you can also use honey, but I prefer agave for this recipe)
1 Cup Plain Yogurt
1/4 Cup Vanilla Rice Milk (you can also use cow’s milk, almond or soy)
1 12 oz Bag Frozen Raspberries, defrosted

1. Place defrosted blueberries and 2 tbsp agave in a blender and puree until smooth.
2. Pour the blueberry puree a 1/3 way up each popsicle mold and freeze for 30-45 minutes.
3. Combine yogurt, rice milk, and 2 tbsp of agave in a bowl and whisk until smooth.
4. Pour yogurt mixture 2/3 way up the popsicle molds on top of the blueberry mixture, and freeze for another 30-45 minutes.
5. Place defrosted raspberries and 2 tbsp agave in a blender and blend until smooth.
6. Finish the popsicles by pouring the raspberry puree over the yogurt, place sticks in and freeze.

*Because all popsicle molds are different sizes, you may have left overs. You can refrigerate the remaining berry purees and use as toppings for yogurt, granola, pancakes, etc.

Food allergies are a serious problem in this country — nuts being a particular culprit. Most schools in our area (and many around the country) have banned nuts all together, regardless of whether or not the kids are known to have nut allergies. Thankfully, safety measures like those or having designated nut-free areas in school cafeterias help protect the ever increasing number of America’s allergic children, but it can make life difficult for busy moms who rely on protein-filled snacks for their kids that are made with nuts. I can’t imagine how challenging it must be for parents who deal everyday with food allergies, so I’ve been spending a lot of time developing recipes which use protein and nutrient-rich seeds as an alternative to nuts.

I think these bars deliver the goods: sunflower seeds are packed with protein and Vitamin E, pumpkin seeds with magnesium, and flax seeds with an off the charts amount of omega-3 fatty acids. Add in all of the other healthful ingredients in this recipe, and these fruit and seed bars are just as sweet, crunchy, healthy, and delicious as any nut-filled protein bar you’ll find in stores. Even if you or your kids don’t have a food allergy, try making a batch of these bars. My guys can’t seem to get enough of them. And, it’s a treat that most schools will be happy to welcome.

Fruit and Seed Bars (Makes 20 Bars)

1 Cup Old Fashioned Oats
1/2 Cup Raw Pumpkin Seeds (also known as Pepitas)
1/2 Cup Raw Sunflower Seeds
1/2 Cup Sunflower Butter
1/3 Cup Honey
2 Tbsp Flax Seeds
1 Cup Dried Fruit (blueberries, raisins, currants, cranberries and/or cherries)
1/2 Cup Unsweetened Coconut Flakes

1. Preheat oven to 325 degrees.
2. In a food processor, pulse all the ingredients until coarsely chopped.
3. Pour the mixture into a 9 x 9 inch pan, greased then line with parchment.
4. Bake for 25 minutes.
5. Let the bars completely cool before cutting into bars.
6. Serve.

*Cool, place in Ziploc bags, label and freeze. Defrost to room temperature and enjoy!

One of the greatest challenges when it comes to making kids snacks or desserts is coming up with recipes that are actually both healthy and something kids WANT to eat. As a parent, you want what they eat to have nutritional value, but still also have eye and taste appeal. From the moment Kenya saw these Chewy Granola Balls, I knew I fulfilled both criteria. They’r loaded with whole grains, protein, fruit and super easy to make!

One of the greatest challenges when it comes to making kids snacks or desserts is coming up with recipes that are actually both healthy and something kids WANT to eat. As a parent, you want what they eat to have nutritional value, but still also have eye and taste appeal. From the moment Kenya saw these Chewy Granola Balls, I knew I fulfilled both criteria.

Loaded with whole grains, protein and fruit, these granola balls have just the right amount of sweetness and a crunchy, chewy texture that kids seem to love. I brought a batch of them to my informal “focus group” of classmates at Kenya’s school and play groups and I didn’t have enough to fulfill the demand for seconds. I’m sure I don’t have to tell you, when the crowd is happy, so is mommy!

Chewy Granola Balls (Makes about 30 Balls)

1/2 Cup Almond Butter
1/2 Cup Rice Syrup
1 Cup Rice Crispys
1 1/2 Cups Wee Granola (or your favorite store bought granola)
1/4 Cup Dried Cranberries, Cherries, Blueberries and/or raisins, chopped

1. Place the almond butter and rice syrup in a small saucepan over low to medium heat and warm for 2 minutes or until it becomes smooth and combined.
2. Place the remaining ingredients in a bowl and stir to combine.
3. Pour the warm almond butter mixture into the bowl with the granola mixture and stir to combine.
4. Roll into 1 inch balls (I used a mini ice cream scooper to scoop out each portion, but you could also use a tablespoon) .
5. Serve.

We’re big on making smoothies in our house. Frankly, I don’t know many kids that object to tossing foods in a blender and then getting to press the “on” button to pulverize them. As I’ve said time and again, if you want to get your kids to eat food that’s good for them, get them involved in the preparation process. Making smoothies is one of the most perfect, fun and simple opportunities to do just that.

Recently, Kenya and I have been switching things up a bit in the drink department and making lassis instead of smoothies. A lassi is a Southeast Asian yogurt-based drink containing milk, honey and/or spices. It’s technically not a smoothie, but you’ll never know that from the way it tastes. I thought that adding cumin (a traditional lassi ingredient) might be a bit too bold for this recipe, so I opted instead for a bit of lime zest and loved the refreshing result.

So, power up the blender, grab your little one and have a great time preparing a uniquely delicious and nutritious treat for the whole family.

Tropical Lassi (Makes 3-4 Servings)

1 Cup Blueberries (fresh or frozen)
1 Cup Mango, chopped (fresh or frozen)
1 Tsp Lime Zest
1/2 Cup Yogurt
1 Cup Milk (you can use rice, almond, soy or cow’s milk)
1 Tbsp Honey
12 Raw Almonds
1 Large Handful of Ice

1. Place all the ingredients in a blender on high and puree for 1 minute or until smooth.
2. Serve.

A breakfast smoothie? That’s so 2009. This year you have to try a Tropical Lassi! Packed with mango, blueberries, yogurt, almonds and lime zest, it’s a treat your kids will love making AND drinking with you.

I eat oatmeal EVERY day. I’m actually eating a bowl of it right now as I write this post — no joke. Oatmeal is one of my favorite foods, not only because it’s heart healthy and nutritious, but also because it’s nutritious, filling and beyond easy to make — which is perfect for moms that are constantly on-the-go. But I’m not the only one in our house who loves oatmeal. At breakfast, Kenya asks for oatmeal as often as he asks for pancakes, omelets and waffles.

I wanted to come up with a recipe using oatmeal that would be perfect for those days that you’re racing out the door and don’t have time to cook (I think that’s most mornings for many of us). I liked the idea of doing breakfast bars since almost every mom I know always has a LARA, Clif, or Odwala bar in their bag for themselves alongside their wallets, diapers, wipes, and sippy cups. These bars are different from the brands I just mentioned — they are essentially oatmeal in bar form, but they are equally delicious. Just prepare a batch and keep them in the fridge for several days. All you have to do as you’re heading out for the day is grab a few bars for you and your kids and you’re set.

For all of you “on-the-go” moms, this bar’s for you.

Oatmeal On-the-Go Bars (Makes 18 Bars)

2 Cups Old Fashioned Oats
1 Cup Whole Wheat Flour
1 1/2 Tsp Cinnamon
Pinch of Salt
1 Tsp Baking Powder
1 1/2 Cup Milk (any kind of milk — rice, almond, soy, cow’s — will work)
3 Tbsp Agave
1/2 Cup Applesauce
1 Large Egg
1 Tsp Vanilla
3/4 Cup Dried Fruit (Cranberries, Raisins, Blueberries, and/or Cherries)
1/2 Cup Nuts (Walnuts, Sunflower Seeds, and/or Pepitas)

1. Preheat oven to 375 degrees.
2. Place the first 5 dry ingredients in a bowl and stir to combine.
3. Mix the milk, applesauce, egg, agave, and vanilla in a separate bowl.
4. Pour the dry ingredients into the wet mixture, stir to combine and then stir in the dried fruits and nuts.
5. Pour the oatmeal mixture into a buttered or greased 7 x 11 inch baking dish.
6. Bake for 30 minutes or until thickened and golden.
7. Cool, cut into squares and serve.

*Allow to cool, cut into squares and place in a ziploc bag to freeze up to 4 months. When ready, allow to defrost in fridge for 24-48 hours.

*Refrigerating the bars will make them last up to 5 days.

I’m always trying to think of new recipes using the healthiest, most nutrient-packed foods available. Which raises a good question: what are the foods we should be eating? Dr. Jonny Bowden, nutritionist and author of “The Healthiest Foods on Earth”, created this list of essential foods and the reasons you should be eating them. The New York Times recently re-ran the list as one of its most-viewed stories for 2009. It’s a really great resource. To help inspire you to add these foods into your family’s diet, I amended Dr. Bowden’s list with some weelicious recipes that feature these ingredients. If you see an ingredient below that doesn’t have a weelicious recipe and link next to it, rest assured I am working on one!

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power. Weelicious Red Beet & White Bean Hummus or Roast Beet Squares

2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches. Weelicious Chin-Wee-Se Chicken Salad

3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil. Weelicious Green Treat

4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal. Weelicious Fruit on the Bottom Yogurt, Moroccan Chicken or Baked Maple Bananas

5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it. Weelicious Pomegranate Strawberry Salad

6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked. Wee-Granola (* just add dried plums to this recipe)

7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad. Weelicious Toasted Pumpkin Seeds

8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with Dijon mustard and onions as a spread.

9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties . (Working on it!)
How to eat: Mix with scrambled eggs or in any vegetable dish. Weelicious Tofu Salad

10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies . Weelicious Blueberry Cream Cheese French Toast
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg. Weelicious Pumpkin Waffles

(This list (minus the weelicious recipes, of course) was originally published on June 30, 2008, and recently appeared on The New York Times’ list of most-viewed stories for 2009.)

When Chloe was born, a friend sent us a gorgeous cheese plate with all types of incredible cheeses and fresh French baguettes. The two of us couldn’t possibly go through all of that cheese and bread on our own, so I refrigerated the cheese and cut the bread into cubes to dry out for another use (I’m way too frugal for my own good!). I hate waste. For example, I hate when I have to buy a loaf of bread and only wind up using half, so I have to come up with recipes that I can use before the bread goes bad. Recipes like blueberry cream cheese french toast are a perfect use for day old bread.

Blueberries are in season now and one of Kenya’s new obsessions is cream cheese, so I decided to put it all together for this delicious breakfast recipe. Even better, you can prepare the dish up to 24 hours in advance, refrigerate, then pop it in the oven when you’re ready to bake it for a elegant but easy morning treat.

When I pulled this out of the oven, my family’s eyes lit up! Also it made me happy to be using ingredients that otherwise would have gone to waste.

Blueberry Cream Cheese French Toast (Makes 6 Servings)

1 1/4 Cup Milk
3 Eggs
2 Tsp Vanilla
2 Tbsp Agave
1/2 Loaf (4 Cups) French Bread, fresh or day old, cut into cubes
4 Oz Cream Cheese, cut into cubes
1/2 Cup Blueberries
butter for greasing pan

1. In a large bowl, whisk milk, eggs, vanilla and agave.
2. Add the bread cubes and toss with the liquid mixture.
3. Add the cream cheese and blueberries and mix gently to combine.
4. Place in a buttered 8×8 inch baking dish or individual ramekins.
5. Refrigerate overnight or up to 24 hours.
6. Preheat oven to 350 degrees.
7. Cover the dish with foil. If using the 8×8 inch dish, back for 25 minutes covered and 20-25 minutes uncovered. If using individual ramekins bake for 15 minutes covered and 10 minutes uncovered.
8. Serve.

Whenever I have to cook grains for a dish, I always make more than the recipe calls for and set the extra portion to the side. Keeping cooked rice or quinoa in the refrigerator is a meal-time life saver, especially when you’re trying to prepare a quick and healthy breakfast (or lunch or dinner for that mattter!) for your family.
I make this recipe for Kenya at least once a week and sometimes make enough for two mornings so I can serve it to him the next day. The only trouble this week when I made it was that my husband found Kenya’s second day portion and ate it for his dessert (yes, you could also serve this as a dessert, too!). No matter, it tastes like a sweet risotto and it’s delicious!

Breakfast Grains (make 2 toddler or 1 big kid servings)

1/2 Cup Cooked Grains (rice, quinoa, kamut or wheat berries would be a good choice)
1/4 Cup Milk (vanilla rice, soy or cow’s milk are good choices)
1 Tsp Honey
Pinch Cinnamon
2 Tbsp Berries (I use blueberries)

1. Place all the ingredients in a saucepan and cook over low to medium heat until the dish is creamy and most of the liquid has absorbed into the rice.
2. Cool and serve.