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.