Super Bananutella Smoothie
Super Bananutella Smoothie
Adding Nutella makes everything better.
Prep Time
5 minutes
Number of Servings
Serves 2
Ingredients
- 1 cup milk (or non-dairy option)
- [q:1/2] cup vanilla Greek yogurt (or non-dairy option)
- 1 banana
- 1 tbsp Nutella
- handful of ice
- 1 to 2 tsp of ChildLife Essentials Vitamin C (serving size varies by age)
Directions
- Combine ingredients in a blender.
- Optional: add your favorite toppings.
- Enjoy!
Nutrition Info
Made with oat milk and 2 teaspoons ChildLife Essentials Vitamin C: 232 Calories, 8 g Protein, 10 mg Cholesterol, 29 g Carbohydrates, 18 g Total sugars (5 g Added sugars), 3 g Fiber, 10 g Total fat (5 g sat), 88 mg Sodium, [nut:5] Vitamin C, [nut:2] Vitamin B2 (riboflavin), Vitamin B12, Calcium, Phosphorus, [nut:1] Vitamin B6
Kale and Brussel Sprout Gratin
Kale and Brussel Sprout Gratin
with Cashew Cream and Garlic Breadcrumbs
Number of Servings
Serves 6
Ingredients
- 3 slices Ezekiel 4:9 Sprouted Whole Grain Bread
- [q:3/4] cup shallots, sliced (about 2 shallots)
- 1 bunch kale, chopped
- 4 cups brussels sprouts, shaved
- 3 tsp minced garlic
- 1 cup raw whole cashews, soaked overnight
- 1 cup water
- 2 Tbsp nutritional yeast
- 1 Tbsp plus 1 tsp olive oil
- 1 Tbsp fresh thyme
- 1 Tbsp fresh rosemary
- 1 Tbsp fresh sage
- [q:1/2] tsp dried sage
- [q:1/4] tsp nutmeg
- [q:1 1/2] tsp salt
- [q:1 1/2] tsp pepper
Directions
- Preheat oven to 350°F.
- Add 3 slices of Ezekiel 4:9 Sprouted Whole Grain Bread into a food processor, along with 1 Tbsp fresh sage, 1 tsp of minced garlic, [q:1/2] tsp salt, and [q:1/2] tsp pepper. Pulse until breadcrumbs form. Add 1 tsp of olive oil and pulse to combine. Set aside until it is time to assemble.
- Add 1 Tbsp olive oil to a sauté pan. Sauté [q:3/4] cup sliced shallots until translucent, then add 2 tsp of minced garlic and cook for an additional 2 to 3 minutes. Set aside.
- In the meantime, drain 1 cup of soaked cashews and add to a blender with 1 cup water, [q:1/2] tsp dried sage, [q:1/4] tsp nutmeg, 1 Tbsp fresh thyme, 1 Tbsp fresh rosemary, 2 Tbsp nutritional yeast, 1 tsp salt, and 1 tsp pepper. Blend until smooth. Mix in the sautéed garlic and shallots. Set cashew cream aside.
- Add the shaved brussels sprouts and chopped kale to a large bowl and mix in cashew cream. Add to a casserole dish. Top with the garlicky Ezekiel 4:9 breadcrumbs.
- Bake in the oven at 350 for 35 minutes. Optional: set under the broiler for 1 to 2 minutes to get the breadcrumbs on top crispy and golden brown.
Nutrition Info
269 Calories, 12 g Protein, 0 mg Cholesterol, 28 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 8 g Fiber, 15 g Total fat (3 g sat), 376 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin C, Vitamin K, [nut:4] Folate, [nut:3] Vitamin B6, Phosphorus, [nut:2] Vitamin B2 (riboflavin), Iron, Magnesium, Zinc, [nut:1] Vitamin A, Vitamin B3 (niacin), Vitamin E, Calcium, Potassium
Chocolate-Cherry-Almond Baked Oats
Chocolate-Cherry-Almond Baked Oats
Prep Time
50 minutes
Number of Servings
Serves 6
Ingredients
- 3 cups rolled oats (not instant)
- [q:1/2] cup slivered almonds
- [q:1/3] cup cocoa powder
- 1 tsp baking powder
- [q:1/2] tsp salt
- 2 cups non-dairy milk
- 3 large eggs
- [q:1/3] cup honey, plus additional for drizzling
- 3 Tbsp melted coconut oil, plus additional for greasing
- 1 Tbsp vanilla extract
- 2 cups frozen cherries
- [q:1/2] cup dark chocolate chips
Directions
- Preheat oven to 350°.
- In a large mixing bowl, combine oats, almonds, cocoa powder, baking powder, and salt.
- In a medium mixing bowl, whisk together milk, eggs, honey, melted coconut oil, and vanilla extract. Add milk mixture to oat mixture and combine well.
- Stir in cherries and chocolate chips. Transfer mixture to an 8 by 10-inch baking dish greased with coconut oil.
- Bake for 40 minutes. Remove from oven and allow to cool for 5 minutes. Serve drizzled with additional honey.
Nutrition Info
534 Calories, 15 g Protein, 66 g Carbohydrates, 9 g Fiber, 26 g Total fat (13 g sat), 326 mg Sodium, [nutrition:5] Phosphorus, [nutrition:4] Magnesium, [nutrition:3] Vitamin B2 (riboflavin), Iron, [nutrition:2] Vitamin B1 (thiamine), B12, Calcium, Zinc, [nutrition:1] Vitamin B6, D, E, Potassium
No-Bake Maple Pecan Pie
No-Bake Maple Pecan Pie
Prep Time
30 minutes, plus 1 hour chill time
Number of Servings
Serves 12
Ingredients
For the Crust
- 3 cup almond flour
- 2 cup unsweetened shredded coconut
- 1 cup pure maple syrup
- [q:1/2] cup smooth natural almond butter, well stirred
- [q:1/2] tsp ground cinnamon
- [q:1/2] tsp sea salt
For the Filling
- 1 cup Medjool dates, pitted
- [q:1/2] cup coconut oil, melted
- [q:1 1/2] tsp pure vanilla extract
- [q:1/2] tsp sea salt
- [q:1/2] cup warm (not hot or boiling) water
- 1 cup almond flour
- 1 cup chopped raw pecans
- [q:3/4] cup pecan halves for topping
- [q:1/4] cup plus 1 Tbsp pure maple syrup
- 2 tsp pumpkin pie spice
Directions
Make the Crust
- Line an 8-inch round tart pan with a removable bottom with unbleached parchment paper (it’s okay if paper comes slightly over edge of pan).
- In a food processor, combine the 3 cups of the almond flour, the shredded coconut, the 1 cup of maple syrup, the almond butter, cinnamon, and salt. Pulse until dough comes together and forms a ball. Press dough over bottom and up sides of prepared tart pan.
- Refrigerate while you prepare filling.
Make the Filling
- Wipe food processor bowl and blade clean. Place dates, coconut oil, vanilla, and salt in food processor. With food processor running, slowly pour in the [q:1/2] cup of warm water (you may not need to use it all) until mixture is very smooth and caramel-like. Transfer date caramel to large bowl.
- Add the 1 cup of the almond flour, the chopped pecans, the [q:1/4] cup of maple syrup, and the pumpkin pie spice to bowl with date caramel. Stir with a wooden spoon until well combined, with no visible almond flour (filling will be stiff; if you have a stand mixer with the paddle attachment, it will make this part easier).
Make the Pie
- Scrape filling into chilled crust. Use a lightly greased spatula or your fingers to smooth filling out evenly to edges of pan.
- In a medium bowl, toss pecan halves with remaining 1 tablespoon maple syrup until well coated. Press pecans into top of filling. Refrigerate pie for 1 hour or freeze for 30 minutes before serving.
Nutrition Info
702 Calories, 13 g Protein, 52 g Carbohydrates, 10 g Fiber, 53 g Total fat
(19 g sat), 205 mg Sodium, [nutrition:4] Vitamin B2 (riboflavin), Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B6, E, Calcium, Iron, Magnesium, Potassium, Zinc
(19 g sat), 205 mg Sodium, [nutrition:4] Vitamin B2 (riboflavin), Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B6, E, Calcium, Iron, Magnesium, Potassium, Zinc
Roasted Squash and Vegan Ricotta English Muffins
Roasted Squash and Vegan Ricotta English Muffins
A vegan delicacy served on a satisfying snack.
Number of Servings
Serves 6
Ingredients
-
Roasted Squash
- 1 small acorn squash
- 1 shallot, sliced
- 1 tbs rosemary
- 4 garlic cloves
- [q:1/2] tsp pepper
- [q:1/2] tsp salt
- 2 tbs olive oil
-
Vegan Ricotta
- 2 cups soaked cashews
- 1 tsp lemon zest
- [q:1/4] cup nutritional yeast
- 1 tbs apple cider vinegar
- [q:1/4] tsp sea salt
- [q:1/4] tsp pepper
- 4 cloves roasted garlic
- [q:1/2] cup water
-
To Serve
- One package of Ezekiel 4:9 Sprouted Flax English Muffins
Directions
-
Roasted Squash
- Preheat oven to 400 degrees.
- On a baking pan, spread out sliced acorn squash. Sprinkle on top the shallot, rosemary, garlic, pepper, salt and olive oil.
- Bake for 30 minutes at 400 degrees.
-
Vegan Ricotta
- In a blender, place cashews, lemon zest, nutritional yeast, apple cider vinegar, sea salt, pepper, roasted garlic and water. Blend until made into a paste.
-
To Serve
- Fork split your Food For Life Ezekiel 4:9 English Muffin and toast it.
- Spread vegan ricotta onto one half of the English muffin. Place roasted squash on top of ricotta.
- Repeat for each English muffin.
Nutrition Info
532 Calories, 23 g Protein, 0 mg Cholesterol, 58 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 12 g Fiber, 26 g Total fat (4 g sat), 444 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Magnesium, Phosphorus, Zinc, [nut:4] Iron, [nut:1] Vitamin C, Vitamin K, Potassium
Roast Sweet Potatoes with Tahini Dressing
Roast Sweet Potatoes with Tahini Dressing
A gourmet dinner you can cook on the weeknight.
Prep Time
40 minutes
Number of Servings
Serves 6
Ingredients
Potatoes
- 3 lb sweet potatoes, cut into wedges
- [q:1/4] cup ghee, melted
- 2 tsp kosher salt
- 2 tsp paprika
- 1 Tbsp sumac
- 2 cloves garlic, grated
- Fresh cilantro, for garnish
Dressing
- [q:1/4] cup tahini, well blended
- [q:1/4] cup olive oil
- 1 Tbsp fresh lemon juice
- 2 cloves garlic, grated
- 1 Tbsp honey
- [q:1/2] tsp kosher salt
Directions
- Prepare potatoes: Preheat oven to 450° and line a rimmed sheet pan with unbleached parchment paper.
- On prepared baking sheet, toss potatoes with ghee, salt, paprika, sumac, and garlic. Roast, tossing occasionally, until tender and browned, about 25 minutes.
- While potatoes roast, prepare dressing: In a small bowl, whisk together dressing ingredients until well combined and emulsified. If dressing is too thick to drizzle, add up to 1 tablespoon of water. Serve sweet potatoes drizzled with tahini dressing and garnished with cilantro.
Nutrition Info
428 Calories, 6 g Protein, 52 g Carbohydrates, 8 g Fiber, 23 g Total fat (7 g sat), 616 mg Sodium, [nutrition:5] Vitamin A, [nutrition:4] Vitamin B6, [nutrition:2] Vitamin B1 (thiamine), Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), E, K, Calcium, Iron, Magnesium, Potassium, Zinc
Roasted Carrot-Apple Soup
Roasted Carrot-Apple Soup
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
- 1 large onion, cut into 1-inch pieces
- 1 lb large carrots, peeled, cut into [q:1/2]-inch thick rounds
- 1 Golden Delicious apple, peeled, cored, and cut into large pieces
- 2 Tbsp olive oil
- [q:2 1/2] cups low-sodium vegetable broth
- [q:1 1/2] tsp cumin seeds
- 1 tsp fresh lemon juice
- [q:1/8] tsp ground allspice
- Salt and freshly ground black pepper
- [q:1/2] cups plain yogurt, stirred to loosen
Directions
- Preheat oven to 375°.
- Toss onion, carrots, and apple with oil. Spread mixture in a single layer and roast for 15 to 20 minutes, or until apples and onion begin to turn golden.
- Remove mixture from baking sheet and place in a large stockpot. Add broth and bring to a boil. Reduce heat, cover, and simmer until carrots are very tender, about 20 minutes.
- Toast cumin seeds in a small, dry skillet over medium-high heat until fragrant, 4 to 5 minutes; cool. Finely grind seeds in a spice mill.
- Remove soup from heat. Puree in batches in a blender until smooth. Return to same stockpot. Whisk in lemon juice and allspice. Season with salt, pepper, and cumin to taste.
- Place yogurt in a small dish so guests can spoon some over soup.
Nutrition Info
190 Calories, 6 g Protein, 24 g Carbohydrates, 5 g Fiber, 9 g Total Fat (2 g sat, 6 g mono, 1 g poly), 167 mg Sodium, [nutrition:5] Vitamin A, [nutrition:2] Manganese, [nutrition:1] Vitamin B6, Vitamin C, Calcium, Copper, Phosphorus, Potassium
Toasted Israeli Couscous with Spring Vegetables
Toasted Israeli Couscous with Spring Vegetables
Prep Time
30 minutes
Number of Servings
Serves 6
Ingredients
- 4 Tbsp extra-virgin olive oil, divided
- 2 Tbsp fresh lemon juice
- [q:1/2] tsp finely grated lemon peel
- 2 large garlic cloves, minced, divided
- [q:1 1/3] cups Israeli couscous
- [q:1 3/4] cups low-sodium vegetable broth, plus additional as needed
- 6 to 8 saffron threads
- 1 lb slender asparagus spears, trimmed of woody ends, cut diagonally into [q:3/4]-inch pieces
- 8 oz sugar snap peas, trimmed, cut diagonally into [q:1/2]-inch pieces
- 1 cup shelled fresh green peas or frozen, thawed
- [q:1/3] cup chopped fresh chives
- Salt and freshly ground black pepper
Directions
- Whisk 2 tablespoons of the oil, the lemon juice, the lemon peel, and [q:1/2] of the minced garlic in a small bowl. Set dressing aside.
- Heat 1 tablespoon of the oil in a heavy medium saucepan over medium heat. Add couscous, sprinkle with salt, and saute until most of couscous is golden brown, about 5 minutes.
- Add broth and saffron threads, increase heat, and bring to boil. Reduce heat to medium low, cover, and simmer until liquid is absorbed and couscous is tender, about 10 minutes, stirring occasionally. Add additional broth by tablespoonfuls if mixture becomes too dry.
- Meanwhile, heat remaining tablespoon of oil in a heavy large skillet over high heat. Add asparagus, sugar snap peas, green peas, and remaining garlic. Sprinkle with salt and pepper to taste. Saute until crisp-tender, about 3 minutes. Transfer vegetables to a large bowl.
- Add couscous to bowl with vegetables. Drizzle dressing over. Add chives and toss. Season with salt and pepper to taste.
Nutrition Info
293 Calories, 9 g Protein, 42 g Carbohydrates, 5 g Fiber, 10 g Total fat (1 g sat, 7 g mono, 1 g poly), 92 mg Sodium, [nutrition:2] Vitamin C, Folate, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Manganese
Roasted Carrot Soup
Roasted Carrot Soup
Prep Time
60 minutes
Number of Servings
Serves 4
Ingredients
- 1 lb carrots, peeled and cut into [q:2 1/2]-inch strips
- 2 Tbsp oil, divided
- 1 small onion, diced
- 1 Tbsp minced fresh ginger
- 4 cups low-sodium vegetable broth
- Salt
- [q:1/4] cup chopped fresh thyme for garnish (optional)
Directions
- Preheat oven to 375°.
- Toss carrot strips with 1 tablespoon of the oil. Transfer to a baking pan and roast for 25 minutes, or until carrots are tender and lightly browned in certain places, turning halfway through.
- Heat remaining 1 tablespoon of oil in a large pot set over medium heat. Add onion and sauté for 4 minutes. Add ginger, roasted carrots, broth, and salt to taste. Bring mixture to a boil, reduce heat to medium, and cover pot. Cook for 20 minutes. Remove from heat and let cool slightly.
- Transfer carrot mixture to a blender and blend on high until smooth. Serve garnished with fresh thyme, if desired.
Nutrition Info
23 Calories, 2 g Protein, 15 g Carbohydrates, 4 g Fiber, 7 g Total fat (1 g sat), 407 mg Sodium, [nutrition:5] Vitamin A, [nutrition:2] Vitamin K, [nutrition:1] Vitamin B6, C, E
Peanut Butter S'Mores English Muffins
Peanut Butter S'Mores English Muffins
Number of Servings
Serves 4
Ingredients
- 2 Food For Life Ezekiel 4:9 Cinnamon Raisin Sprouted Whole Grain English Muffins, split
- [q:1/2] cup unsweetened salted peanut butter
- 4 ounces dark chocolate, roughly chopped
- 1 cup vegan mini marshmallows
Directions
- Preheat the broiler.
- Place English muffins on a baking sheet, cut-sides up. Divide peanut butter between them, then sprinkle evenly with chocolate. Top with marshmallows, pressing down on them slightly.
- Broil until chocolate is melted and marshmallows are browned.
Nutrition Info
479 Calories, 13 g Protein, 1 mg Cholesterol, 45 g Carbohydrates, 16 g Total sugars (14 g Added sugars), 9 g Fiber, 29 g Total fat (11 g sat), 196 mg Sodium, [nut:3] Iron, Zinc, [nut:2] Magnesium, Phosphorus, [nut:1] Vitamin B3 (niacin)