Wicked Healthy Kids Class- Printable TEXT PDF.pdf

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Wild Rice Salad

Such a simple favorite salad to highlight with that batch cooked rice. Freshness and crunch, and touch of

citrus to cut through the richness of the avocado.

SERVES 4

INGREDIENTS

2 1/2 C Wild rice, cooked and cooled

3 celery stalks, diced (any veggies work)

1 green onion, finely sliced

1 avocado, squeezed from skin

1/4 C Bell peppers, diced

3 T parsley, finely chopped (can use basil/mint)

2 T toasted sesame seeds, or mix of your favorite toasted seeds

1/2 lemon, juiced

3 T olive oil (or flax oil)

1 t sea salt

INSTRUCTIONS

Combine all ingredients into a mixing bowl and mix thoroughly.

Serve as a salad on its own or with greens.

Pro tip:

When you make a big batch of grains, spread out on a sheet pan and put into the fridge to cool safely.

Have toasted sunflower and sesame seeds to hand to add to your batch cooking for a delicious nutty

flavor, or salad topper.

Rockin’Guac

Simple avocado mash with a bump of protein and creaminess from the vegan feta, a great rich

combination for a dip or spread.

MAKES 2 CUPS

INGREDIENTS

2 avocados, sliced and squeezed from skin

1/4 C cilantro, roughly chopped

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1 lime, squeezed

1/2 C vegan feta (Violife is our favorite)

1 t sea salt

INSTRUCTIONS

Cut avocado in half lengthways and gently remove pit. Hold outer skin and squeeze flesh into a bowl.

Add cilantro, feta, lime and salt. Mash with a fork well .

Serve with vegetable crudités.

Pro tip:

Add white beans, edamame, or tofu for an extra hit of protein.

White Bean Hummus

A take on the classic garbanzo-based hummus, white beans make such a creamy delicious dip or spread.

MAKES 2 CUPS

INGREDIENTS

1 clove of garlic, minced

1 can white beans (no added salt), rinsed well

1/4 C tahini

1 lemon, squeezed

3 T toasted sesame seeds

3 T olive oil

INSTRUCTIONS

Blend all ingredients in food processor, add toasted sesame seeds and the end and blend again for a bit

of texture.

Serve as a dip or spread.

Note:

Stores well in the fridge, great for sandwiches, wraps, great source of protein and wholefood fats.

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Fruit Paint

Get their greens in without them knowing, with this nutrition packed bright green ‘paint’! Simple and fun

recipe with only a few ingredients.

MAKES 1 1/2 CUP

INGREDIENTS

3⁄4 C almond butter, cashew butter or peanut butter

1/4 C maple syrup

green powder (spirulina, Vitamineral green, etc)

Pinch of sea salt

INSTRUCTIONS

Stir all ingredients together in a bowl thoroughly.

Serve up with apple, strawberry or their favorite fruits!

Note:

Use this nutrition packed spread on a boosted PB&J with added fresh berries.

Easy One-Minute Snacks

Edamame Pods - boil in water until bright green (2-3 minutes) and leave to cool. Toss them in some

flaked sea salt and pop the pods for a tasty snack.

Seasoned Popcorn - once popped, add a spray of olive/flax oil to help toppings stick. Toss in spices,

nutritional yeast, onion granules and sea salt for a delicious savoury snack. For a sweet treat, toss with a

bit of maple sugar, cinnamon and sea salt. Put everything into a resealable bag and give it a good shake,

for a nice even coating.

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