Try this recipe for a healthy snack alternative.

• 2 whole golden beets, medium
• non-stick cooking spray
• salt to taste

Preheat the oven to 375. Peel and thinly slice beets, if you have a kitchen mandolin or attachment for a food processor it would be great for the uniformity of the chips, you can also use a vegetable peeler. Using a large baking sheet lined with parchment paper, lay slices out evenly. Lightly spray the beets with the non-stick cooking spray. Using another piece of parchment to lay on top of the sliced beets. Bake for 15 minutes, carefully remove the top parchment paper piece and continue to bake for 10-15 minutes more. Remove from oven and sprinkle with salt (if desired a little brown sugar for sweeter chips or dill for tangy chips). Serve and enjoy.

Recipe Yields: 6 Servings

Store in an air-tight container.

Storage Time: 5 days on the counter

Beet pancakes are a fun breakfast recipe that are packed with nutrition!

• 1 cup flour
• 3/4 cup whole wheat flour
• 3 tbsp light brown sugar
• 1 tbsp baking powder
• 2 whole beets, roasted and pureed
• 1 1/4 cup nonfat milk
• 1/3 cup nonfat plain greek yogurt
• 1 whole egg
• 2 tbsp unsalted butter, melted
• 1 tsp vanilla extract

Heat skillet or griddle. Stir all dry ingredients in a bowl. Whisk all wet ingredients in separate bowl until well combined. Combine the two bowls and stir until just incorporated, remember lumps are good when it comes to pancakes. Grease the pan and pour some of the pancake mix into the hot pan or skillet, about 3 minutes each side. Serve immediately with peanut butter, berry puree or any other favorite pancake topper.

Recipe Yields: 6 Servings

Storage Time: 3 months in the freezer

• 4 oz butter
• 2 lbs peeled diced sweet potatoes, boiled
• 2 red apples peeled, cored and diced
• 2 bananas peeled, diced
• 4 oz orange juice
• 4 oz half and half
• 1/2 cup pecans toasted, chopped (optional)

In large pot melt butter, add potatoes, apples, and banana and sauté lightly. Add orange juice and reduce, add cream and simmer, stirring occasionally until apples and bananas are soft enough to mash. Use a potato masher or electric immersion blender, whip or paddle to puree. Garnish with pecans.

Recipe Yields: 9 Servings

Storage Time: 3 days in the refrigerator

This delicious soup offers a hearty serving of vegetables and serves as an excellent source of vitamins and nutrients. Try serving with a grilled cheese on wheat bread.

• 1/2 cup onion, chopped
• 1 clove garlic, minced
• 1 tbsp olive oil
• 1/2 cup carrots, chopped
• 1/2 cup celery, chopped
• 1 can chickpeas, rinsed
• 2 cups peas, frozen
• 6 cup chicken broth
• 2 tbsp plain yogurt
• salt and pepper to taste

Saute onion and garlic in olive oil until the onion is soft. Add the celery, carrots and saute until softened, about 3 minutes. Add in chickpeas, peas, broth, and yogurt and bring to a boil. Simmer the soup until the vegetables are soft (about 20 minutes). Using an immersion blender, blend lightly to keep the texture (about 10 seconds). For smaller children, or if you prefer a smooth texture, blend the soup to your desired consistency.

Recipe Yields: 6 Servings

Store any extras in an airtight container in the refrigerator. Reheat before serving.

Storage Time: 5 days in the refrigerator

• 1 cup rolled oats
• 1 cup buttermilk
• 1 cup whole wheat flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 cup brown sugar
• 1/4 cup cranberry juice
• 1 cup pear puree (approx. 2 pears)
• 1 whole egg

Place oats in a small bowl, pour in buttermilk. Let site for two hours at room temperature.
Preheat oven to 350 degrees Fahrenheit. Grease 24 mini muffin cups or line with paper muffin liners.
In a large bowl, stir together whole wheat flour, baking powder, baking soda and brown sugar. Stir in oat/buttermilk mixture, pears, cranberry juice (you can use orange juice as a substitute) and egg; mix well. Pour batter into prepared muffin cups.

Bake in preheated oven for 12 minutes or until a toothpick inserted into center of muffin comes out clean.

Recipe Yields: 12 Servings

These muffins can be stored on the counter for up to five days. Store additional muffins in the freezer for up to 3 months.

Storage Time: 5 days on the counter

Mini-muffins are a treat that also provide dietary fiber and manganese.

Mushrooms make a great snack for little fingers and this recipe is a good source of vitamin b, niacin and riboflavin.

• 2 cans 15.5- ounce no-added salt chickpeas (garbanzo beans)
• 3 whole garlic cloves crushed
• 1/2 cup vegetable or chicken broth
• 1/3 cup sesame seed paste (tahini)
• 1/4 cup fresh lemon juice
• 2 tbsp olive oil
• 1/2 tsp salt
• 1  roasted red bell pepper
• 1 cup of sliced mushrooms

Mix chickpeas, crushed garlic, broth, tahini, lemon juice, olive oil, salt and roasted bell pepper. Using the immersion blender combine all ingredients until smooth. Serve with sliced mushrooms.

Recipe Yields: 10 Servings

Store the hummus dip in the fridge for up to 7 days

Fresh or dried figs work well for this snack.

• 2 whole fresh figs (dried figs can be used also)
• 8 oz marscapone
• 1/8 tsp ground nutmeg
• 1 tbsp maple syrup

For the marscapone dip, stir the nutmeg and syrup into the marscapone until it is soft and creamy. Remove stems from fresh figs and cut in eighths for dipping. One fig and one tablespoon of dip is a serving.

The marscapone dip can be stored in the fridge for up to 4 days.

Figs are a very good source of potassium. They are also a great source of fiber.

Frozen banana gives this pumpkin smoothie a thick and satisfying texture.

• 1 cup vanilla yogurt
• 3/4 cup canned pumpkin
• 1/2 cup ice cubes
• 1/3 cup mango puree
• 1 tbsp maple syrup
• 1/4 tsp cinnamon
• 1 whole banana, sliced and frozen

Combine yogurt, pumpkin, mange puree, maple syrup, cinnamon, banana and ice cubes. Mix in blender until smooth. Serve immediately. Add grated nutmeg on top if you would like. Also, if you do not have mango, you can replace with orange juice.

Recipe Yields: 4 Servings

Storage Time: 3 months in the freezer

This smoothie is a great source of potassium, vitamin A and vitamin C.

Pumpkin is a type of squash that is healthy and tasty in all kinds of recipes. There are carving pumpkins and eating pumpkins. Carving pumpkins taste similar to potatoes and are not as tasty as eating pumpkins such as Long Pie, Trickster, Winter Luxury and Small Sugar.

• 2 tsp butter
• 1 cup chopped sweet onion
• 1/2 tsp nutmeg
• 3 tbsp all-purpose flour
• 4 cup chicken broth
• 1/4 tsp salt
• 1/2 tsp ground ginger
• 3 cup cubed peeled fresh eating pumpkin
• 1 cup chopped peeled sweet cooking apple
• 1/4 cup maple syrup

Saute the onion over medium heat until tender, about 2 minutes. Add ginger and nutmeg to the onions and stir to mix. Add the flour and cook until the flour begins to bubble (about 30 seconds). Add broth and salt, stirring well with a whisk. Add the pumpkin and apple; bring to a boil. Reduce the heat to low. Cover the pot and simmer until the pumpkin is tender. Stir occasionally. Use your immersion blender to pure the mixture to the desired consistency. Remove from the heat and stir in the maple syrup.

Recipe Yields: 5 Servings

Store in a airtight container in the freezer for up to 3 months.

This recipe offers a potent source of Carotenoids and Lutein, Potassium, Vitamin A and Vitamin C. Carotenoids help to rejuvenate the body by promoting the growth of healthy cells and inhibiting the growth of
unhealthy ones.

Pumpkin pancakes are a fun family recipes packed with nutrition!

• 1 1/2 cups of milk
• 3/4 cup canned pumpkin
• 2 egg whites
• 1/4 cup sugar
• 3/4 tsp vanilla extract
• 1 1/4 cup flour
• 1/2 cup almond meal
• 1 1/2 tsp pumpkin pie spice
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1 1/2 tbsp canola oil

Whisk milk, pumpkin, sugar, vanilla and oil  in medium bowl to blend. Combine the flour, almond meal, pumpkin pie spice, baking powder and salt in a large bowl until blended. Add the milk mixture to the dry ingredients; stir and combine.

Beat egg whites in a medium bowl until soft peaks form. Fold whites into batter and stir in oil until mixed.

Spray large skillet with non-stick spray and set over medium heat. Working in batches, pour batter in small amounts, circles (about 2 inches) into the skillet. Cook until bubbles form on top and turn pancake over and cook until the second side is brown (about 1 minute).

Serve with bananas, pure maple syrup or honey* if desired.

Recipe Yields: 8 Servings

Storage Time: 4 weeks in the freezer

This recipe provides a potent source of vitamin A, vitamin B, vitamin C, vitamin D and potassium.

Note* The American Academy of Pediatrics recommends waiting to offer honey to children until after their first birthday.

This smoothie recipe is a fun and nutritious snack.

• 3 strawberries
• 1 banana, sliced
• 1 mango
• 1/4 cup orange juice
• 1 cup ice

Combine all ingredients in a blender and blend until smooth.

Recipe Yields: 3 Servings

It’s best to make the exact amount that you are going to use, but you can freeze to store if needed.

Storage Time: 3 months in the freezer

This perfectly portioned frozen snack is a great source of Vitamin C. You will need small paper cups and wooden craft sticks (or straws).

• 1/4  honeydew melon or cantaloupe, chopped
• 3 whole strawberries

Remove the rind from the honeydew melon and chop. Puree melon with immersion blender. Pour melon puree into paper cups and place one wooden stick (or straw) in center of each cup. Chop strawberries and add to cup before freezing for an added pop of flavor and color. Place in freezer overnight. Remove frozen melon pops from paper cup and serve immediately.

Recipe Yields: 8 Servings

Store in the freezer over night for the next day. Store extra frozen melon pops in an airtight container in the freezer for up to a week.

Storage Time: 1 weeks in the freezer

Here’s a healthy spin on a sweet family favorite. Preparing this dish in muffin tins instead of one large dish is a fun way to teach portion control while offering each family member their very own cobbler.

• 3 cups peaches, peeled and mashed 
• 1/2 cup applesauce
• 2 tbsp whole wheat flour
• 2 1/2 tsp ground cinnamon
• 2 tbsp honey*
• 1 cup crushed graham crackers
• 1/4 cup rolled oats
• 1/4 cup butter, melted

Preheat oven to 350 degrees Fahrenheit.

For peach filling:
In a large bowl, combine peach slices, ¼ cup of applesauce, flour, 2 teaspoons of cinnamon and honey. Scoop fruit mixture into 9 equal portions in a muffin tin.

For topping:
In a medium bowl, stir together crushed graham crackers, rolled oats and ½ teaspoon of cinnamon. Add melted butter and remaining ¼ cup of applesauce to the dry mixture. Top evenly over peach filling.

Bake uncovered for 25 minutes, or until peaches are bubbly and the topping is golden brown.

*If making for a child under 1, substitute raw sugar for honey.

Recipe Yields: 9 Servings

1 can drained chick peas (garbanzo beans)
1/4 cup tahini (add more or less until you get the desired consistency)
1/4 cup honey

Use a  blender or food processor, add chick peas, honey and tahini. Blend until you get the desired consistency. Serve hummus with whole wheat pita or  Crispy Cheese Crackers.

Note* The American Academy of Pediatrics recommends waiting to offer honey to children until after their first birthday.

2 avocados – Peel and take out the pit of a ripe avocado (do not cook)
1 clove garlic, minced
3 tablespoons organic vegetable juice

Cut  the avocado into small pieces and mix in the garlic and vegetable juice in a small bowl. Blend until smooth with immersion blender.

Serve with Tofu Dipping Sticks, Crispy Cheese Crackers or cubed chicken.

• 2 ¼ cups whole wheat flour
• ½ cup sugar
• 1 tsp baking powder
• ½ tsp baking soda
• ½ tsp salt
• ¼ tsp cinnamon
• 4 Tbsp maple syrup
• ¼ cup water
• 1 tsp vanilla
• 1 stick butter, melted

1. Preheat oven to 350 degrees.
2. Melt stick of butter in a pan on the stove. Set aside.
3. In a mixing bowl, stir together the flour, sugar, baking powder, baking soda, salt and cinnamon.
4. Add the liquids: syrup, water, vanilla and melted butter.
5. Stir well until a nice ball of dough is formed.
6. Cut two pieces of Parchment paper the size of the cookie sheet.
7. Lay one piece of parchment paper on the cookie sheet.
8. Place the ball of dough on the parchment paper.
9. Lay the other piece of parchment paper on top of the ball of dough. Squish dough down a little with your fist.
10. Use the rolling pin to roll the dough between the pieces of parchment paper. Roll until the dough covers the whole cookie sheet.
11. Remove the top piece of parchment paper. Cut rolled dough into 2 inch squares, or cut shapes with cookie cutters, being sure to separate the shapes from the surrounding dough a little.
12. Bake in oven for 18 minutes.
13. Turn oven off, but leave crackers in the oven to crisp up.
14. Remove from oven after 30 minutes to 1 hour. Break graham crackers apart.
15. Store in an air tight container.

• 1/2c canned pumpkin
• 1/3 c pasta shells or elbow macaroni
• 1/2c 2% milk
• ½ c shredded Gouda cheese, mozzarella, or other melting cheese
• 1/2 c shredded cheddar cheese
• 2 Tbsp Parmesan cheese

In medium saucepan over medium heat, mix milk and cheeses, stirring continuously until cheese has melted. Add in pumpkin and blend. Mixture should be smooth. Meanwhile cook pasta following package directions PLUS 3-4 extra minutes, until pasta is very soft. Drain pasta. Add pasta to cheese sauce and stir until pasta is well coated. Use masher to mash Mac & Cheese to smoother consistency, if needed.