Snacks and Smoothies

Favorite Pumpkin Granola

Sharing our favorite pumpkin granola recipe below. But first:

You guys. I have a son in college. Does anyone else feel weird about that?

No, this has nothing to do with my Pumpkin Granola recipe (except that maybe I should be sending some to him in a care package?) I guess I just needed to get it off my chest. Truth is, I just sat down at a coffee shop to put this post together, and got side tracked on Instagram (it happens.) When I saw that my college son, who has not posted any actual photos from college yet, had just posted something, it stopped me in my tracks.

My boy. He’s totally a college student. He has tons of friends and he’s a bit of a goofball, and he loves his classes and his life is everything I ever dreamt it would be. (and yes, he proudly invests in the stock market for himself and his ~~brothers~~ “clients.” )

But the thing is, ten years ago this kid was in 4th grade, reading Hardy Boys books, and a year ago he was home eating my homemade granola while filling out college applications, and now he’s in college thousands of miles away from home. And I miss him. But that’s just part of the whole cycle of life thing, right?

It happens, Moms. They grow up. Then they go away and we miss them.

So make them granola while they’re around.

That’s really all the deep mom wisdom I have for you today.

Now on to the granola:

Really, we should all be making granola this time of the year because we can bake ALL of the warm and cozy flavors of fall right into it: Pumpkin. Cinnamon. Maple. Toasty pumpkin seeds (or nuts of your choice). Just typing all of those words might have made me drool a tiny bit. (which wouldn’t be a big deal if I weren’t sitting in a coffee shop. Oops.)

This granola is wonderful topped with cold milk, or a dollop of yogurt and an extra dash of cinnamon. And if you still need an extra nudge for making it, stop a second and consider that heavenly moment when you snag the irresistible chunks off the pan straight out of the oven, into your mouth. (go ahead and imagine, we can wait…)

Need I say more?

In case you’re new to homemade granola or have any hesitations…I have good news for you: I’ve made many versions of granola over time, and it’s really hard to mess it up. There’s a lot of wiggle room for switching out ingredients, and even cooking it so it’s a little more…or less, done. This pumpkin batch is no exception.

Note: I took these photos a full year ago with plans to share the recipe back then. (hold up: JOSIAH took these photos for me a year ago. That was back when he was still living in my home and not away at college, and in case you missed it before: These kids really do grow up.) Anyways, somehow the post fell into the blog dashboard where it hibernated for an extended winter season. So recently I pulled it back out, played with some variations of it, and finally landed on the family favorite. This will explain why the ingredients in the recipe may not appear exactly as you see them in the photos. (Main difference: I’ve added pepitas (pumpkin seeds) to today’s recipe. You’ll love ’em, but of course they are not required.)

Nuts or no nuts, just remember — IT’S FALL, and pumpkin granola is way too easy to make to NOT make. (you get my point, right?)

Here’s the printable recipe, AND…(for the first time ever!) I’ve included the nutrition facts as well. **I’m using a new recipe app so I hope you like it!

Pumpkin Maple Granola

Course Breakfast or snack

Cuisine healthy snack!

Keyword granola, pumpkin granola

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings 9

Calories 232 kcal

Author Monica

Ingredients

3 cups rolled oats
1/2 cup raw pepitas
3/4 cup pumpkin puree
1/2 cup maple syrup
1/4 cup coconut oil
3/4 tsp pumpkin pie spice
1 tsp vanilla extract
1/4 tsp sea salt
1 tsp cinnamon

Instructions

Preheat oven to 350 degree.
Mix the oats, nuts, and salt together in a large bowl.
Whisk the wet ingredients and spices together (pumpkin, coconut oil, maple syrup, salt, cinnamon, and vanilla.)
Pour wet ingredients over the dry ingredients and stir to combine.
Spread the granola mixture onto a large nonstick jelly roll pan or baking sheet. (I like to cover my pan with parchment paper for easier cleanup.) Make sure it is spread out enough to cook evenly.
Bake for 15 minutes, then stir. Check again every ten minutes after that. Mine is usually done by 25 minutes, but some ovens may require longer cooking. Look for toasty and browned, but not dark.
Eat warm, or store in an airtight container for about a week. ENJOY!

Nutrition Facts

Pumpkin Maple Granola

Amount Per Serving

Calories 232 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 5g 25%

Sodium 69mg 3%

Potassium 208mg 6%

Total Carbohydrates 32g 11%

Dietary Fiber 3g 12%

Sugars 11g

Protein 4g 8%

Vitamin A 63.5%

Vitamin C 1%

Calcium 4.3%

Iron 10%

* Percent Daily Values are based on a 2000 calorie diet.

I hope you’ll make it for your family, or pack it up and send it to someone you love and miss. 🙂

Let me know how you like it, and as always…I truly appreciate it when you pin and share with your friends on social media!

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Cookie Dough Balls {inspired by Oh She Glows Everyday.}

by Monica Leave a Comment

I don’t know about the rest of you, but in the heat of summer, cooking is just not high on my priority list. Who wants to think about a hot stove when you feel like you live in a hot stove? We’ve been eating a lot of quinoa salads, yummy burrito bowls, and anything that can go on the grill.

Oh, and ice cream. Obviously.

But kids still need snacks, right? So I’ve been trying out some new recipes for snacks that: A) kids like, and B) have some nutritional value. 🙂 You might remember that I keep energy balls on hand as much as I can. I love them because they’re packed with nutrition, and the kids love them.

I’ve been meaning to try the Oh She Glows Everyday Cookie Dough balls for a while now, so I finally made them this week. And, Oh my glow! They are amazing. Because they are made with cashew butter and cashews (no other nuts) they have a distinct flavor…buttery, creamy…So good! My boys even had to admit they taste a lot like legit cookie dough. Score!

I followed the recipe from the book almost exactly, except my cashews were roasted, not raw…Still seemed to work out just fine! Once again, I highly recommend this book as it is packed with YUMMY, plant-based recipes that the whole family loves.

Here’s a link to the book on Amazon: Oh She Glows Every Day: Quick and Simply Satisfying Plant-based Recipes*

Here’s the printable recipe: **I doubled these, as I double pretty much everything because I am feeding a house full of ~~hungry animals~~ teenage boys. (But then again, do you ever regret doubling a recipe for cookie dough? )

Cookie Dough Balls {inspired by Oh She Glows Cookbook.}

Course Snack

Prep Time 10 minutes

Total Time 10 minutes

Author Oh She Glows

Ingredients

1 cup raw cashews
1/2 cup rolled oats
1/2 cup pitted Medjool dates
1 Tablespoon pure maple syrup
1 Tablespoon Raw Cashew Butter
1/2 teaspoon pure vanilla extract
1/4 teaspoon fine sea salt
2 Tablespoons mini-chocolate chips

Instructions

In a food processor, combine the cashews and oats and process until a fine flour forms, 30 to 60 seconds. (Don't process too long or cashews will turn to butter!)
Add the dates and process again until they are finely chopped.
Add the maple syrup, cashew butter, vanilla, and salt. Process until combined. The dough should stick together when you press it between your fingers.
Pulse in the chocolate chips until combined.
Line a large plate with parchment paper. Remove the blade from the food processor, and using your hand, grab a tablespoon of dough and roll it into a small ball. Repeat.
Chill the cookie dough balls in the freezer for about 30 minutes. Then store them in an airtight container in the fridge for up to a week.
ENJOY!!

You can find more great recipes at the OhSheGlows site!

Note: Since I don’t always find cashew butter at the market, here’s a link to my favorite brand on Amazon: Classic Cashew Butter by Justin’s, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Responsibly Sourced, 12oz Jar*

I’ve got some fun stuff to share next week, so meet ya back here, ok?

Big blessings and Aloha!

Monica

*Affiliate link: This means that if you click on some links that I share and purchase a product, I will receive a small commission on that purchase! Thank you for supporting my blog that way! 🙂

14 Snack Ideas your kids will love (and you’ll feel good about.)

by Monica 8 Comments

Sharing after school snacks for your kids on those days when you just. can’t. think. of. anything. else.

I love to hear from blog readers, and especially enjoy emails from new subscribers after I send them a welcome email. They respond to my questions, sharing a little about themselves, then telling me what kind of posts they are most interested in. Some topics come up a lot: communicating with your teenager, boy-related posts, and recently, a lot of requests for the Life in our 40’s series. But in addition to all of these, there is one topic which has come up consistently over time. It’s more like a cry for help; a plea for support…a desperate ask for a friend to help solve a problem that goes back as far as recorded history…

“My kids are always hungry! Please give me some new ideas for snacks I can feel good giving them!”

Oh, and do I ever relate. I. so. relate. And because I home school, I don’t even have the pleasure of pushing my boys out the door with a lunch card in their hand, hoping they might make good choices in the lunch line. (not that I fantasize about that or anything…)

Even if we were all kinds of creative when our kids were young, they tend to grow up, and their hunger increases at the very same time as our creativity shrivels up and our commitment to health gets overruled by these growing human’s demand for something that is quick and easy, and just tastes good. Then, we might find ourselves throwing hands in the air in surrender, busting out the party size bag of greasy potato chips, and walking away, only to yell over our shoulder something about “Don’t complain to me when you get acne!”
(not that I’ve done that before…)

And if we’re lucky enough to find a healthy snack or two, must of us get stuck in a rut, and our kids are not shy to tell us about it. They think they need variety in their lives or something, and our minds draw a blank as to what in the world would make them happy.

This always makes me think of my mom, who, after getting tired of making the same dinner recipes week after week, year after year, has more than once said “I wish someone would invent a new meat.”

🙂

Well friends, I still haven’t invented a “new” snack idea for our starving children, nor have I “invented” a new meat (sorry, Mom!) But I have compiled a decent list of some great snack ideas to spur on your creativity, or just remind you of an old favorite. These come from my childhood as well as current home, my thoughtful Facebook followers’ suggestions, and, the internet, of course. My hope is that you will chime in in comments below to add your creative twists on these, or something fresh and new.

Hope something on this list inspires you! —–

1. LEFTOVERS. Friends, if you have teenagers, there simply is no better way. Leftovers are a teenage-boy-mom’s best friend. Always cook extra: spaghetti, soup, pasta, casserole, meat, beans, potatoes. There is no granola bar or piece of fruit in the world that can fill a 16 year-old stomach the way a bowl of chili or plate of beans and rice can. Make extra. You’ll thank you.

Now the to the more “snacky” items…

2. Toast: There are so many ways to make toast, and even better: by the time they’re in elementary school, most kids should be able to make their own! Take the ten minutes necessary to teach this one skill and you can sit back and be a #bossmom for the foreseeable snacking future.

(From MyKidsLickTheBowl.com ^ 🙂 )

Toast Variations:

Avocado toast
Peanut (or other nut-) butter toast. *always a favorite. (jelly optional.)
Toast with jam/jelly. Try some new varieties.
Toast with cinnamon sugar (or “Christmas toast” as Levi calls it.) Full-on comfort food.
More healthy toast toppings for kids, HERE.

3. Wraps: Get some tortillas (they make all kinds of healthier options these days–though my kids prefer the basic/unhealthy variety. 🙂 ) And wrap up your stuff–

(^^ Mmm, Mmm, From Delish.com)

Wrap Variations:

Humus wraps
Turkey, cream cheese, and lettuce wraps (we love a bit of cranberry sauce in there too!)
PBJ wraps
Cheesesteak wraps
Peanut Butter + banana wraps.
Veggie wraps (just about anything goes–the crunchier the better, and a smear of humus or cream cheese or mayo will pull it all together.)
56 more wrap ideas, here.

4. Pizza: (Historically, kids’ favorite.) Obviously there are frozen pizzas, or the kind you bring home and bake. (and kids love.) But you can also put together many other varieties of home-made pizza snacks:

Ready-crusts from the store. We use Boboli, but there are plenty of options. Top with a little sauce and cheese and any toppings you have on hand. My boys love some BBQ sauce and cheese, topped with leftover grilled chicken.
Pizza on a tortilla. Super easy!
Homemade crusts (Follow these directions to make and freeze your own dough!)
Mini pizza’s on English muffins, Naan bread, or bagel-halves. Get creative, the kids will love it!
50 more pizza ideas, here.

( thanks for putting that ^^^ idea in my head, Food Network.)

5. Veggies: Of course! I promise kids can learn to love veggies. You might have to serve them many times before they start to appreciate them, but use a little creativity and you might be surprised:

Roasted Kale — a great substitute for potato chips. (Jamie Oliver’s version^^)
Raw with a dip. (ranch dressing– easy to make yourself (here’s my healthier version) or a prepared dip from the store.
Roasted veggies. I LOVE to roast veggies for dinner, so I always make plenty to reheat the next day for a snack. Crisp roasted broccoli or kale with a sprinkle of sea salt are an amazing alternative to salty chips.
Celery and peanut butter. (from my happy childhood memories.)
Veggies with humus. So good!
Or, just blend the veggies into your…

6. …Smoothies!

Our 3 favorites in this post. (easiest to hide spinach or kale in a berry-rich smoothie.)
blended bowls! (a fun twist on your typical smoothie. Plus the toppings!? Yum!)
Favorite protein-rich, (non-fruit) smoothies here.
Really any combo of juice, yogurt, fruit and milk of your choice will work. Try new combos and find what works for your family!
Smoothies are easy to add healthy ingredients into, like protein powders, chia/flax seeds, coconut butter, and etc.

7. Bars and balls

Family Favorite energy balls (BTW—I often flatten these into a pan and cut them into pieces rather than roll them into individual balls. Much faster process when you’re making a bunch! :))
4 Ingredient PB oatmeal bars (no bake!)(pictures above)
Dr. Ted’s Nut Bars (a little more complicated, but very much worth it!)
From Active Kids site: 8 Easy Homemade Energy bar recipes for kids.

8. Nachos–many ways. If you think of nachos as fake cheese on nasty ball-game tortilla chips, think again: there are so many ways to make nachos more healthy, filling, and fun. Start with a healthier chip (I buy organic flax or blue corn or other varieties of chips that have less saturated fats and more healthy ingredients.) Then top them with your choice and bake at 400 degrees for about 8 minutes.

Shredded cheese and black beans
Shredded cheese and leftover chicken breast, shredded or cubed.
Cheese + any veggie you can find: sweet peppers, onions, kale, corn…Get creative — these can be delicious
Food Network shares 50 (!) Nachos recipes.

9. Apples in every variety

Applesauce (you can buy applesauce mixed with berries or other flavors, but you can also stir in your own flavors–fresh berries, a small spoonful of fresh jam…I also love a combo of yogurt with applesauce.)
Sliced apples with peanut butter (a Swanson kid favorite.)
Frozen apple slices. (another one from my own childhood.)

10. Yogurt for days… We might have a full refrigerator, but if we’re out of yogurt my kids will think we’re out of food. Yogurt is a staple in our house–eaten for breakfasts, snacks, and especially just before bed. (I’m not sure when/where that got started, but…) There are plenty of ways to enjoy yogurt:

Plain yogurt with honey or agave stirred in–top with nuts or granola. (+ seeds or berries!)
Yogurt parfaits– like my fall cinnamon apple variety!
Freeze your own yogurt. Fill paper cups with yogurt and swirl in some jam or berries and then freeze. It’s a quick and easy (not to mention much healthier) alternative to ice cream.
Yogurt with cereal (especially if you suddenly find your home in the emergency state of having no milk on hand. Rest assured–yogurt is delicious with cheerios. 😉

11. NUTS!
plain nuts, salted nuts, mixed nuts (trail mix.) Nuts are filling, full of nutrients, and EASY.

12: Homemade cereals. Recently we quit buying boxes of cold cereal. We realized that approximately half of our food budget was going into boxes of cereal, which, even if considered “healthy”, really wasn’t.

Instead, I have been making hot cereal most mornings. I buy basic oatmeal in bulk at Costco, and I make extra and keep leftovers in the fridge. Boys have realized that heating that up with a little milk and agave nectar (or brown sugar if they get their way) is actually a really good breakfast or snack.

I also make homemade granola and keep a big container of that in my pantry. Kids complained for about two weeks and now they’re pretty used to not having boxes of cereal at their disposal. (#momwin)

13. Eggs in just about any form: Hard-boiled, scrambled, egg-burritos, and egg sandwiches. Lots of protein, and great for snacking!

14. Good ole chocolate milk! Seriously: Delicious, and filling! Make it with a chocolate protein powder rather than syrup or a sugary powder for a healthier version. Or make your own with just four ingredients.

Thanks, Baking Mischief ^^^

OK Friends, your turn to share! Comment below with any winning snack ideas, or give us your twist on any of the above. Or…share your biggest challenge in feeding your kids: Is it breakfast? Packing school lunches? Nighttime hunger? Comment below so we can tackle these very real #momproblems in future posts as well!

Thanks for being here, and until they’re ready to say it — On behalf of your very own children, I’d like to close with this message: Thank you for taking the time to provide healthy and delicious food. It really does matter.

XO
Monica

PS If this has inspired you in any small way, I would love it if you would Pin, and Share with your friends using the social media buttons! 🙂 ALOHA

I may not have Fall, but I have Avocados. {the best Avocado Toast Recipes}

by Monica 5 Comments

Before I dive into a brief bragging session, let me remind you that my favorite season is fall. And I’m aware that many of you are currently looking at multi-colored leaves, feeling a crisp chill in the air, and wearing things like: boots and sweaters. And indeed: I am envious. If I could transport myself to some fall wonderland every September-through-November, I would do it in a heartbeat. So count your blessings.

With all of that said: I live on a tropical island in the middle of the Pacific ocean. (we’re way out there–have you ever really looked at Hawaii on a world map?) It is 80 degrees outside, and we just came in from the beach. Again. Some of you have reported to be jealous of that, and I get it. Hawaii is pretty special in many ways.

But the real reason you should be jealous of me right now? It’s not about the beach or the 80 degree weather. It’s not even about the daily rainbows, or the nightly maitais (haha, doesn’t happen.)

It’s our avocados. That’s right. Our avocado tree is doing its best to help me forget allofthefallthings right now by offering me these: big, beautiful, buttery avocados.

Our avocado trees were here when we moved into this house 6 years ago, and each year the crop gets a little better than the year before. I’m pretty sure the avocados get tastier, too.

We’ve been making guacamole, and putting avocado on our salads. We blend them in smoothies and top our tacos with them. But my latest favorite way to enjoy them? On toast. And honestly: it’s rather addicting.

Of course I didn’t invent avocado toast, but I would like to say I have mastered the art. Or at least I’ve found eight or ten new ways to enjoy it. And, since it is my personal/blog policy to share the real stuff that my family is eating with all of you…here I am.

So find yourselves some good avocados, and when they are just tender (not mushy, eww!) cut them in half…

Lightly butter toast of your choice (or drizzle with olive oil.)

Then slice cube, or mash your avocado. (If your avocado is on the soft side, then mashing can definitely redeem the mushy-factor.)

Then top with any variety from the following list.*

*always a bit of salt and pepper.

— a few dashes of hot sauce. (Seriously, this is all you need.)
— a bit of parmesan cheese and hot pepper flakes. yum!
— scrambled eggs with some cheese folded in, then the avocado on top. Hello breakfast!
— just melted cheese and avocado.
— diced tomato, fresh cilantro, and hemp seeds (optional, but delicious!)
— simple avocado with a squeeze of fresh lime (total win!)
— fresh garlic, (rub it on the toast first) then top with avocado, sliced or mashed.
— sliced cucumbers, avocado, and chopped dill. (I love dill!)
— cream cheese and avocado (why not?)
— tuna fish (either make your favorite tuna salad or just use tuna from the can, drained) with avocado.

Got more ideas? Add to my list in comments!

Here’s a few shots of our recent creations…

So here’s to fall, (or spring if you’re on the other side of the globe)…to apples or pumpkins or bananas or avocados…and most importantly to enjoying life the best you can, wherever you may find yourself!

With Aloha,

Monica and family
PS Josiah snapped that ^^ photo of our home on a recent starry night.

PPS I always appreciate when you pin and share with your friends on social media. (and in real life.) XO

Sweet Cinnamon Apple Yogurt Parfaits

by Monica 5 Comments

healthy cinnamon apple yogurt parfaits, great for breakfast, snack, or dessert

So it’s September.

And though some of us are still sweating in summer-weather, September puts me in the mood for all kinds of fall flavors.

Beginning with apples. Growing up in Washington state, our family had a few apples trees, and every year my mom and grandma would spend a couple of days making all things apple: apple pies, apple sauce, and just slicing and freezing apples for year-long snacking. (So good!)

Since it still seems a wee too soon for sweet, hot, baked goods, I thought I would ease us into the season with some sweet cinnamon apples, nestled in a cool, yogurt parfait. It’s really a win-win. You get the tasty cinnamon apples (and the awesome smells to fill your home!) and you also get the refreshing, healthier yogurt, and a crunch of granola.

Pretty much irresistible.

{About the granola: I don’t know why I haven’t published my own recipe for basic homemade granola yet, but this one from Cookie + Kate is very similar to what I do. You’ll love it! You can also check out my peanut butter coconut granola, but that may not go so well with apples and cinnamon. ;))

Also…because we typically have a few (hundred) bananas on our counter, I decided to caramelize some bananas to throw in the mix as well. It was a winning combination.

The result was a delicious dessert. Or breakfast. Or afternoon-snack — as it ended up being, because no one in my family wanted to wait for the other two options

By the way: If you’re going to make these, may I recommend cooking up a few extra apples and bananas for later? Because a little bowl of these + a dollop of whipping cream or ice cream? = Heaven.

Try these soon and let me know what your family thinks!

Printable recipe below:

First a Note: You really can adjust your cinnamon apples in many ways. You can go light or heavy on butter and sugar. I like to use equal parts brown sugar and coconut sugar (which is less sweet, but has a nice flavor.) I know some people cook their apples with only cinnamon, which of course is much healthier, but probably not as tasty. 😉 As always, play with things and find what is best for your family!
ALSO: If you decide to add bananas, use the same amounts of butter and sugar to caramelize them as you do the apples. Go for it!!

5 from 2 votes

(Healthier) Cinnamon Apple Yogurt Parfait

Course Breakfast, Dessert, Snack

Prep Time 15 minutes

Total Time 15 minutes

Servings 4 large or 6 small

Author monicaswanson.com

Ingredients

2-3 granny smith apples cored, peeled, and chopped into small pieces
1-2 Tablespoon butter by taste
2-4 Tablespoon brown sugar or combine with dark coconut sugar (start with less, and add more to taste!)
2 tsp. cinnamon
1/2 tsp sea salt
2 cups vanilla yogurt
1 cup granola your choice

Instructions

Core, peel, and dice apples
Heat a medium skillet on medium, and add butter, apples, brown sugar, and sea salt
Stir frequently and turn heat to medium low until apples are tender; about 8 minutes
Lay out apples on parchment paper to cool completely.
Once cool, layer in serving dishes: yogurt, apples, and granola to your desired serving size.
ENJOY!

Happy Fall to you all, and see you back here soon!

Family Favorite Energy Balls.

by Monica 17 Comments

Energy balls are one staple snack food I have in my fridge almost all of the time.

I shared a recipe for our favorite energy balls within another post a couple years ago, but as I am cleaning up my archives, I wanted to give the recipe it’s very own post.

It is worthy. 😉

Energy balls are perfect for breakfast, a snack, on-the-go, or late night…Kids love them, and they are packed with great ingredients.

They take a little time, but the end product is so worth it.

The awesome thing about this kind of treat is that there are endless variations…I suggest you experiment, and find what your family likes best.

The good news is: I think they satisfy every diet I know of: Clean, Gluten free, Organic, Paleo, dairy free, and totally Raw! If that doesn’t fit your diet then I don’t know what to say.

(Just as important: they taste really good!)

Here’s the printable recipe:

5 from 1 vote

My Favorite Energy Balls

Cuisine healthy snack!

Author monicaswanson.com

Ingredients

My Favorite ENERGY BALLS
INGREDIENTS:
2 cups organic oats
1 cup dates finely chopped
1 cup peanut butter
1 cup finely shredded coconut optional
1-2 Tablespoons chia seeds flax seeds, or your choice of nutritious extras (optional)
1 cup crushed walnuts or your choice of nut.
1/2 cup agave nectar or honey
1/2 cup organic mini dark chocolate chips or chips of your choice.
1/2 tsp. vanilla extract
1/2 tsp. cinnamon optional.

Instructions

DIRECTIONS:
In a medium bowl, combine oats, dates, shredded coconut, nuts, and chocolate chips. (I like to use a food processor to make sure everything is chopped very fine.)
In another bowl, or in a medium sauce pan over low, combine the peanut butter, agave nectar, vanilla, and cinnamon. Combine well. (It isn't necessary to heat it, but it might make it easier to combine well.)
Pour the gooey mixture over the oats mixture and blend well. At this point you may find the consistency too dry or wet...Add more of any ingredients that you like.
Using your hands, roll into bite-sized balls, packing them in as tight as you can. Place finished balls into the refrigerator to firm up, and store in an airtight container.
NOTE: You can also spread into a baking pan and cut into pieces! Your choice. 🙂
Enjoy!

Enjoy!

As always, I’d love it if you would pin, and share so your friends can get in on the conversation and the recipe!

Much Aloha,
Monica

Three favorite protein smoothies (without fruits or vegetables.)

by Monica 12 Comments

You might have noticed, we drink a lot of smoothies around here.

If you happen to follow my #healthyhappyandfree Instagram account, you probably have picked up on that.

Smoothies really are an easy way to pack in nutrition. They’re also great when you’re on the go. (Or just too lazy to use a plate and a fork. hehe.)

You’ve probably heard me mention that Green smoothies are my most common go-to. And it’s true.

But here’s a little insider-info about me…(shh, I don’t always confess this stuff…)

Sometimes…sometimes…I’m just not in the mood for fruity smoothies. Sometimes I don’t feel like berry, or papaya, or orange…and sometimes I don’t even want to drink green!

I know, I just said that.

Sometimes I’m just craving something creamy and sweet. And when I can find a way to make a healthy smoothie taste a little more like dessert, well: I’m all in.

Assuming I’m not tooootally alone, I thought I would share three of my favorite smoothie recipes that have absolutely no (zero!) fruits and veggies in them. (Well, there is one slight caveat there, but you’ll have to hop to the bottom to hear about that.) I actually have a longer list, so if you like these, let me know and I’ll share more!

Just like with all smoothies, you can switch these up a hundred different ways. Try adjusting things according to your taste and what you happen to have on hand.

The one ingredient common to all of these is a vanilla protein powder. If you don’t have protein powder, then you can still make them, but it does add the creamy thickness that I love. (Adding a couple frozen bananas will help thicken them, if you need to sub.) Also, a note on the protein powder (and the caveat mentioned above) at the bottom of the post.*

My most-common go-to for protein sans-fruit:
VANILLA, DATE, ALMOND BUTTER SMOOTHIE:

Printable recipe here:

4.5 from 2 votes

Vanilla, date, almond-butter smoothie

makes two large glasses

Prep Time 5 minutes

Total Time 5 minutes

Servings 2

Author monicaswanson.com

Ingredients

2 cups almond mik or milk of choice
4 dates pitted.
1 Tablespoon almond butter any nut butter is fine!
1/2 Tablespoon coconut butter
1 Tablespoon Cacao nibs I save a couple nibs to sprinkle on top!
2 scoops protein powder depending on how much you like
1 cup ice

Instructions

Blend all ingredients in a blender until smooth
Pour into cups and top with cacao nibs.
ENJOY!!

Very similar, but with the added bliss of a creamy cocoa-base

COCO-DATE-ALMOND BUTTER SMOOTHIE

**Follow exact recipe above but add a full Tablespoon organic cocoa powder (and sprinkle some on top to be fancy.)

And a really fun combo:
CHAI TEA PROTEIN SMOOTHIE:

CHAI TEA PROTEIN SMOOTHIE

monicaswanson.com

Recipe (serves 2)
–1 cup milk of choice
–1 cup strong chai tea (either make a cup and chill it, or use something like Oregon Chai which comes in the box)
–2 scoop vanilla protein powder
–1 tsp. cinnamon
–1/2 tsp. each: nutmeg, ginger, cardamom, vanilla extract
1 cup ice

Blend well and ENJOY!

I often drink one of these for breakfast, or lunch, or if my lunch was too small (which is often, because lunch is a weird meal that I can’t figure out,) then for a snack around 3:00. Perfection!

NOTE ON PROTEIN POWDER: **
People ask me a lot about which kind of protein powder I recommend. I wish I knew more about the different brands, but I don’t. I have always only used Juice Plus Complete Powder. Here are three reasons I love it:
1. It tastes incredible. It has such a smooth, consistency, and the vanilla flavor literally blends with everything! (It does come in chocolate as well as vanilla, but I mostly use vanilla and then add cocoa powder if I want a chocolate flavor.)
2. It isn’t a “high protein” powder, but a “balanced nutrition” drink. Since I’m not exactly bodybuilding or anything, (right!?) I’m not looking to add high amounts of protein to my diet. I just want a healthy balance of protein, good-carbs, and fiber. Juice Plus Complete does that.
3: (**and the caveat mentioned) Juice Plus Complete actually has all kinds of fruit and veggie powders IN IT. Really! So though you will never taste tomato or spinach or broccoli, the powders from all of those and more are in each scoop. That is why I love it.

As I mentioned in this recent post, we have been taking Juice Plus products for nearly twenty years (I’ve lost track.) Though I’m not actively in sales, I keep a distributor link for friends and families, and you can check it out right HERE. If you have any questions– email me or leave a comment. I’m not an expert, but I am a long-time fan. 😉

Feel free to comment and tell me your go-to smoothie — whether it has fruits and veggies in it or not! ALSO: If you have a favorite protein powder, please tell us about it (and feel free to share links!) in comments too!

I appreciate it so much when you pin and share posts, so your friends can have a look too! Mahalo!

With Aloha,

Monica

(Easy) homemade ranch dressing. {Getting kids to eat their veggies}

by Monica 17 Comments

Somehow we raised three (out of four) little boys who ate their vegetables willingly. I mean, they ate their vegetables gladly. Like: no battles. Sure, they avoided a few specific varieties: mushrooms and beets I believe, but from asparagus, to steamed broccoli, to spinach and kale salads, they were all in. In fact, raw onions were a favorite to those first three.

Of course those first three were born during my husband’s medical school and residency years, when Dave was especially aware of the link between diet and disease. He’s always fallen into the “eat to live” rather than “live to eat” category anyways, but he wanted to raise boys who also saw food as fuel. I have memories of him opening the fridge, grabbing a pinch of raw spinach, turning to one of the young boys and saying “open”. They opened their mouth, he inserted the spinach and they ate it. Just like that. No tears. No arguments.

Crazy, right?

Well I had no idea just how crazy that was until son #4 arrived and was innately determined to never, ever, ever join the “open mouth and insert spinach” club.

Son #4 resisted veggies from the start. He didn’t want to eat them on his own and he most certainly didn’t want anyone shoving them into his mouth.

In fact, to this day watching him eat a miniature serving of salad (because we do require that much) is a sight to behold: He pushes the salad around his plate, studies each baby spinach leaf, and cuts it in half. And then again. He dips it in dressing, then wipes a bit of dressing off…all the while hoping that the family might all fall into a deep sleep from the exhaustion of watching him so he can quietly dump it all in the trash and be done. When he realizes we will not quit watching, he slowly, ever-so-carefully inserts his barely loaded fork into his barely open mouth. Starting always with a dramatic gag, he then begins to slowly chew, contorting his face fifteen ways until four or five minutes later the entire family is leaned over the table screaming “JUST SWALLOW IT!” and in a painful moment…he does. I don’t know if it’s more a battle of wills, or a dislike for vegetables, but either way, trust me when I say: you don’t want to have dinner with us when there is salad on Levi’s plate.

Perhaps you also have had a kid or two who entered the world at odds with vegetables. If so then I’m sure you have stories, too. (Talk to me in comments, would you? Misery loves company)

Thankfully we discovered the fruit/veggie packets that come in little squeezable containers (found in baby food section of the grocery store), and Levi still uses those to supplement his diet. (We tease him that one day I’ll send care packages to college filled with Gerber squeezable fruit and veggie mixes.) He also eats Juice Plus gummies every day, which are a whole food supplement containing 17 raw fruits and veggies. (quick note on that at the bottom of this post.) And because of those two things, at least I can sleep at night.

And yes, I have learned all of the sneaky techniques of packing mixed or blended vegetables into meatballs, smoothies, muffins, and anywhere else I possibly can.

But the truth is: I want my kids to LIKE vegetables. I want Levi to eat them willingly. (a mom can dream…)

So onward I march.

We have made some progress: In the last year Levi announced that he likes raw carrots, and cucumbers “sometimes.” He likes them, he says, IF he can dip them in ranch dressing.

Whatever, kid. Here’s your ranch, now show me your stuff.

I have bought my share of ranch dressings at the grocery store, and I let him dip and double dip his carrots, celery, and cucumbers. But knowing that most ranch dressings off the shelf are full of preservatives and ingredients I cannot pronounce, I wanted to nail a recipe he would like that I could make at home. It was way easier than I thought, and in case a few of you could use it too, I thought I would share my homemade ranch dressing recipe here.

This recipe is simple — simple is usually the best when it comes to kids’ preferences. If I put in too many herbs (or as Levi calls them “what are those GREEN THINGS!!!??”) then he won’t like it. So I keep the “green things” to a minimum. As always, I suggest you vary the herbs as fits your family’s tastes.

Also, most ranch dressing recipes call for buttermilk, but mine does not. This is because I rarely have buttermilk on hand, and honestly, I like using fresh milk and fresh lemon juice (which combined is also a short-cut for making buttermilk.) I add whatever herbs I have on hand, but pretty much always use dill, garlic salt, parsley, sea salt and pepper. Also, you’ll see I list mayonnaise as “optional”. I usually leave it out, but it does add that nice mayonnaise zing, so sometimes I add it. Totally up to you.

The first time Levi tried this (with a raw carrot stick) he announced, “This tastes like CANDY!” hahaha… Then he said it was ten times better than the store-bought kind. OK then. I’ll keep making it.

Here’s the printable recipe:

(Easy) homemade ranch dressing.

Prep Time 12 minutes

Total Time 12 minutes

Author www.monicaswanson.com

Ingredients

3/4 cup sour cream to make it thicker for just dipping, you might want a full cup.
1/2 cup 2% or whole milk
1/2 cup mayonnaise --optional. I use the olive oil based kind
1 Tablespoon lemon juice to mix with milk to make buttermilk + 1-2tsp. lemon juice for dressing/dip
1-2 tsp tsp. dried parsley or if fresh chopped, you can use up to 2 Tablespoons
1/2 tsp. dried dill weed
1/2-1 tsp. sea salt I use a full teaspoon
1/2 tsp. garlic powder
1/2 tsp pepper

Instructions

Combine the milk and lemon juice in a small bowl and let sit for ten minutes (this is the cheater version of buttermilk)
Combine the sour cream, milk/lemon juice mixture, mayonnaise, and all herbs with a whisk until smooth
Put into a sealed container and refrigerate.
Use to dip veggies or toss on a salad.
ENJOY!
Keep container in fridge for up to a couple of weeks

Hope your family likes this too. And if you have any genius ways to get your kids to eat vegetables, please share in comments. Or…feel free to tell your own stories about kids and vegetables. They put us through this stuff, we should at least get to laugh about it.

Aloha and see you soon!

Monica

PS: ABOUT JUICE PLUS: Our family has been taking Juice Plus for around 18 years (since before my first son was born.) I spent some years working as a distributor supporting Doctors who offered it to their patients, and though I do not do it so much as a business now, I have kept my distributorship and we all take it faithfully. (CLICK HERE to check it out.) If you or your children could use more fruits and veggies in your diet, I do believe Juice Plus is an excellent product, and would love for you to use my link to order. (My hubby has read the medical research behind it and also believes it is a great supplement!) Also should note: When I make smoothies I also use the Juice Plus complete powder. Let me know if you have questions or need help figuring out what to order! 😉

Snacks and Smoothies

Pumpkin Maple Granola

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Cookie Dough Balls {inspired by Oh She Glows Cookbook.}

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Hope something on this list inspires you! —–

(Healthier) Cinnamon Apple Yogurt Parfait

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My Favorite Energy Balls

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Vanilla, date, almond-butter smoothie

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(Easy) homemade ranch dressing.

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