Protein-packed granola!

When parents tell me that their child is ahead in reading or sports, I like to brag that mine are at least 15 years past their age when it comes to food. By that, I mean that they've channeled their future frat boy diet and could live off of cereal at every meal. 

 In fact the single food truth I swear by, is that if you pour it out of a cereal box, they will eat it. There are a whole bunch of good-for-you cereals out there (more on that HERE), but cereals for breakfast can fall short on the protein they need to sustain them until snack time.

In fact, the best breakfasts for kids (and adults too!)  have 3 components to keep you full and energized:

1. Protein (found in eggs, yogurt, lean deli cuts, cheese, and nut butters)

2. Whole grains (found in oatmeal, whole grain breads, multigrain waffles, and cereals)

3. Fruit

Most kids don't have trouble eating the latter two as their morning meal, but protein at breakfast can be harder for them to swallow--especially since the morning rush leaves little time for frying up a few eggs. Enter your child's (and your!) next best option: homemade granola. This version is made with protein-packed oats, grains, and seeds. And unlike store versions, it's not full of crazy amounts of added sugar. It's also crunchy (a win with kids!), full of filling fiber, and made with and nuts and seeds for healthy fats to give the brain a big boost. But best of all, it is delicious.

Think of this recipe as a blank slate: If you don´t have all the ingredients,  feel free to skip some or replace other nuts, dried fruits, or seeds. Best of all, this keeps well in the freezer, so you can make a big batch and always have it on hand.  

My kids and I eat it with wild blueberries, ½ banana and low fat yogurt. You could also pour it into an old cereal box (shhh!) if you really want them to love it. 

Protein-Packed Granola 

Makes 4 cups (I usually double it since it goes fast in our house)

Ingredients:

1 cup rolled oats ¼ cup wheat germ ¼ cup flax seed ¼ cup raw sunflower seeds ¼ cup chopped raw almonds ¼ cup chopped raw walnuts ¼ cup raw pumpkin seeds ¼ cup dried unsweetened grated coconut 2-3 Tbsp. canola or olive oil 2-3 Tbsp. maple syrup or honey ¼ cup water ½ cup of mixed dried berries like raisins, apricots or cranberries

Directions.

Preheat the oven to 300 degrees. Line a baking sheet with parchment paper.

In a large bowl, mix together the oats, wheat germ, flax seed, coconut, sunflower seeds, almonds, walnuts, and pumpkin seeds.

In a small bowl, mix together the oil, honey or maple syrup, and water in a small bowl. Pour the liquid into the oat mixture and stir until it is well incorporated.

Spread the mixture the mixture on the baking sheet. Transfer to the oven and bake until crisp and golden, about 30 minutes, mixing occasionally so everything cooks evenly.

Let the mixture cool completely on the baking sheet, then return the mixture to the large bowl and stir in the dried fruit. Store in an airtight container at room temperature (it'll last for at least a few weeks) or transfer to the freezer.

Your perfect chicken soup

With a newsfeed that's overflowing with pictures of Christmas cookies and holiday goodies, this chicken soup is begging you: STOP AND LOOK AT ME! If your kids are like mine, they're living on the Buddy The Elf diet of cookies and candy canes. Everywhere we go--school, holiday parties, stores--someone is serving them some sort of sweet treat. Rather than fighting it (hello, meltdowns), I use this month to stay balanced at home, making sure that their regular meals are ones that will keep them healthy despite the month-long sugar rush.

For me, soup is always the answer. I can make a big batch of it that they'll eat for the week (I freeze leftovers), and my kids happily slurp up the veggies. Plus, there's nothing more comforting during an arctic chill (brrrr!).

In this version, I omit pasta and rice (though you can add a cup of either--just be sure to increase the amount of stock by 2 cups), and I flavor it with fresh herbs that I tie in a bundle to season the soup while it's cooking and then remove it before serving (read: lots of flavor without complaints about "the green things"). I also use bone and skin on chicken thighs, which add tons of nutrients and flavor.

Your Perfect Chicken Soup makes 10 cups Ingredients: 2 tablespoons olive oil 1 1/2 cups carrots, peeled and diced 1 1/2 cups celery, diced 1 yellow onion, diced 1 medium sweet potato, peeled and diced 2 pounds organic chicken thighs fresh parsley, thyme and dill (or any combination of herbs that sound good to you) 8 cups organic low sodium chicken stock **(See note below) salt and pepper Directions: In a large stock pot over medium heat, add carrots, celery, onion and sweet potato. Cook, stirring occasionally, until veggies are fork tender around 8-10 minutes. Meanwhile, gather herbs in a pile and use a piece of kitchen twine to tie into a bundle. Set aside. Add chicken, stock and herb bundle to the pot. Increase the heat to bring to a boil, then lower the heat and simmer until chicken is cooked through (around 20-30 minutes). Using tongs, carefully remove chicken from the pot and place onto a cutting board. Let cool for 5 minute before handling, then discard skin and bones. Roughly chop chicken and return to the pot. Remove herb bundle and season the soup to taste with salt and pepper. Serve with crust bread or grilled cheese (my kids' favorite).

**Chicken broth/stock is one of those foods that's sneakily high in sodium. I buy low sodium varieties and then season the soup to taste with salt and pepper at the end

Recipe: Squash and Apple Soup

I've always found that when it comes to Thanksgiving recipes, simplicity wins. Amidst all the heavy appetizers, a massive main meal, and the loads of desserts, this soup stands out as satisfyingly simple in its elements (it contains only 5 ingredients if you don't count the butter) and with all the flavors you crave on Thanksgiving day. It also gets its creaminess from the pureed squash--yep, there's no cream here--which is a welcome relief from the loads of rich and decadent foods.

In fact, I've made this soup almost every year for the past decade as a Thanksgiving appetizer, and it's a win with everyone. With subtle sweetness from the apples, it's a crowd pleaser for kids and adults. I serve it in the slow cooker, set on low, so it stays piping hot. Add pomegranate seeds to garnish, and the colors are vibrant and beautifully Fall in nature.

There are many ways to make a squash soup, and I always use Thanksgiving as an excuse to take shortcuts. You could buy a whole squash and cut it up yourself (more on how to do that here), or you could go for my choice and buy the more convenient (albeit: more expensive) prechopped squash.And like all soups, the longer it simmers, the better the flavors develop, so be sure to make this early Thanksgiving morning or even the day before. I've even made this a week or two before Turkey Day and kept it frozen until the day of, and no one was all the wiser.

If you have a baby, this soup too is a winner! It's the perfect pureed consistency for babies who aren't quite ready for textures, but it also contains delicious flavors and spices to help expand their little palates.

Squash and Apple Soup

Ingredients:

2 tbsp. butter

2 medium onions, diced

3 tsp curry powder

3-pound butternut squash, peeled, seeded and cubed (or around 3-4 cups butternut squash cubes OR 3 cups of butternut squash puree)

2 apples, peeled, cored, cubed

·3 cups chicken stock

salt and pepper to taste

Directions:

In a large pot over medium-low heat, melt the butter. Add onion and saute until tender. Stir in curry powder

Add squash, apples, chicken stock and salt. Bring to boil, reduce heat and simmer for 25 minutes or until squash and apples are tender

Use an immersion blender to puree the soup, or alternatively, transfer to the soup in batches to a blender (careful, it will be hot!). Serve warm with pomegranate seeds as a garnish.

Recipe: Cinnamon Apple Chips

One thing is for sure at this time of year: You're going to be eating a lot of apples. Here in November, apples are the only fresh fruits left at the farm stand, and that fruit (along with pears and bananas), will be what my kids survive on until citrus season begins this winter. Happily, my kids LOVE apples--our family goes through at least a dozen a week!--but it's also nice to change things up a bit.

This recipe for baked apple chips is so simple, and it's the perfect project for a rainy homebound weekend day. All you have to do is slice the apples nice and thin, let the kids sprinkle on sugar and cinnamon, and then set them in the oven on low for an hour. Your home will smell wonderful all day, and you'll end up with sweet and crispy chips that are perfect for snacking by the handful or packing into lunch boxes.

Cinnamon Apple Chips

Ingredients:

2 apples

½ tsp cinnamon

½ tsp sugar

Directions:

Heat oven to 250 degrees. Line a baking sheet with parchment paper

Core the apples. With sharp knife, slice off 1/2-inch from top and bottom of apples and discard. Saw gently crosswise into very thin (1/8-inch) rings

Arrange apples on the baking sheet in a single layer. Place the sheet on the middle shelf in oven, and bake for 45min-1 hr until apple slices are lightly browned and almost dry to touch.

Let chips cool on racks completely before storing in airtight container.

No-fuss gazpacho soup

If you dislike cooking, you are going to love this. If you're outside roasting on this sticky 90 degree day, you are going to love this.

If you like recipes that can be prepped and on the table in less than five minutes, you are going to love this.

If you like the idea of your child eating vegetables and if you like vegetables in their purest, most-refreshing form, then you are going to really really love this.

Because unlike many gazpacho recipes that require blanching tomatoes, peeling cucumbers, and straining the finished product, this is the no-fuss (read: no work) version. All we do is blend up veggies with little else, and the result is something so refreshing, so delicious, and so impossible to screw up (I'm looking at you, so-called non-cooks).

Best of all, my kids eat this up AND love helping with the prep. My 5-year-old washes the veggies, my 2-year-old transfers the veggies I chop to the blender, and then they both fight over who presses the on button while I wipe tears of unfairness and mop up the food they've dropped and squished all over the floor. It really is quite fun.

But back to the soup. I love this served with an add-your-own-toppings bar with bowls of chopped peppers, cucumbers, hardboiled eggs, and croutons that can be spooned over the top. So good!

No-Fuss Gazpacho Soup

Ingredients: 3 slices bread 2 pounds of tomatoes, cut into quarters and seeds squeezed out and discarded 1 medium cucumber, seeded and diced 1 bell pepper, seeded and diced 2 garlic cloves, roughly chopped 2 tablespoons red wine vinegar 1/4 cup extra virgin olive oil 1/2 teaspoon salt 1/4 teaspoon pepper

Directions: Place bread in a medium bowl and cover with water until saturated. Squeeze water from bread and place bread in a blender. Discard soaking water.

In the same blender, add tomatoes, cucumber, pepper, garlic and vinegar. Blend until well combined, about 1 minute. With motor running, add oil in steady stream until well blended. Stir in vinegar; season with salt and pepper.T

Transfer to refrigerator to chill before serving up to 48 hours.