Tagged with 'kid-friendly'

A nutrition client of mine blessed me with this recipe using the white beans. I had to try it! Beans for dessert is a craze that has the food world baking up a storm. It actually makes a lot of sense since beans provide the perfect balance of starchiness, protein, and bulk to replace ingredients such as milk, cream, oil, and eggs. And the bean taste isn't too obvious so you'll actually think you’re eating dessert!

Beans are also a nutrition powerhouse. They're full of fiber, antioxidants, and essential vitamins and minerals like manganese, copper and magnesium. The type of fiber in beans is a soluble fiber, which can help lower “bad” cholesterol and keeps the digestive system flowing nicely. Beans are dense, too, making them ideal for a dessert dish like blondies, which require that rich, decadent bite.

This recipe is gluten free, low in calories, and rich in omega-3 fatty acids courtesy of the flax.

Enjoy!

Ingredients

• 1½ cups chickpeas or white beans (1 can, drained and rinsed) (250g after draining)
• ¾ teaspoons baking powder
• 1/8 teaspoon baking soda
• level ¼ teaspoon salt
• ¾ cup brown sugar or coconut sugar
• 2 teaspoons vanilla extract
• ¼ cup ground flax or quick oats (20g)
• ¼ cup peanut butter (or other fat source, like this flavorful almond butter)
• optional: ½ cup dark chocolate chips or cacao nibs

Instructions

Preheat oven to 350 degrees.

Blend all ingredients (except chips) until very smooth in a good food processor (not a blender). Don’t be shy with your food processor. Bits of beans or chickpeas are fine in hummus, but not in a blondie. Period.

Mix in chips, and scoop into a greased (or parchment-lined) 8x8 pan.

Optional: for "prettiness" you can stick some chocolate chips on top of the batter as well. 

Bake for around 30 minutes. They'll look a little undercooked when you take them out, but they firm up as they cool, and you don’t want them to get hard.

Enjoy!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of Chocolate Covered Katie 

This recipe is definitely my family’s favorite. My husband I agree it’s about as delicious as pizza, and that’s saying a lot because we LOVE pizza. My two toddler-aged boys gobble it up too. If you’ve never experienced the wonders of spaghetti squash, this is the perfect recipe to kick off what will become your new fall obsession. It’s called spaghetti squash for a reason; once cooked, you can run a fork through it and it becomes a remarkable stand-in for America’s favorite pasta.

This squash was given a make-over to resemble lasagna. The best part, other than the flavor of course, is the shell of the spaghetti squash remains firm upon baking and is the perfect “bowl” to eat from.

This recipe uses one medium-sized spaghetti squash to make two very generous servings, so come hungry. 

Spaghetti Squash Nutrition

This meal provides a good dose of veggies, and one cup of cooked spaghetti squash is only about 42 calories, 10 grams of carbohydrates, and contains a variety of important nutrients such as vitamin A and potassium. If you are worried spaghetti squash won't fill you up, think again! The fiber content of spaghetti squash provides just over two grams per cup. 

Squash also contains lutein and zeaxanthin, which are antioxidants that protect your eyes from age-related diseases. 

Ingredients:

1 medium-size spaghetti squash

1 Tablespoon olive oil

½ onion, chopped

2 cloves garlic, chopped

16 oz. can crushed tomatoes

10 mushrooms, diced

10 olives, sliced

1 teaspoon dried or finely chopped fresh oregano

1 teaspoon dried or finely chopped fresh basil

2 to 4 Tablespoons cream cheese

1 cup baby spinach

½ cup mozzarella cheese

Instructions:

1. Preheat oven to 400 degrees. Slice spaghetti squash in half lengthwise. Scoop out the seeds, and place the spaghetti squash cut-side down in a baking dish or on a baking sheet and bake for 40-60 minutes. When squash is done, the middle will be tender and pull apart easily with a fork.

2. In a large pan, sauté onion and garlic in 1 tablespoon olive oil over medium heat until fragrant. Add crushed tomato, olives, mushrooms, and ½ teaspoon each basil and oregano. When sauce starts to bubble, reduce heat to a simmer until thickened.

3. Meanwhile, place the cream cheese in a small bowl. I like to add in a little more oregano and basil for extra flavor. Mix until combined.

4. When spaghetti squash is fully cooked, flip over so the skin side is down and the “bowl” is up. Evenly divide cream cheese between each squash half. The amount of cream cheese used is up to you. It doesn't take much to add a creamy flavor. Add the spinach by layering it on the cream cheese. Next add your sauce. Top each half with ¼ cup mozzarella cheese or some parmesan.

5. Place squash back into a 400 degree oven for 15-20 minutes. Serve immediately. Leftovers may be refrigerated in an airtight container.

The sauce is very flexible, so feel free to embellish in any way you like. I hope your family loves it as much as mine. Enjoy!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods