February is Heart Health Month. I’ve collaborated with California Prune Board to come up with a recipe that is not only good for your heart, but also helps with both digestive and bone health. 
 
Dietary fibre has been shown to lower blood cholesterol, which can lower the risk for heart disease. As mentioned, and with it being February, I wanted to highlight some ingredients that can help. There are a few ingredients in this recipe that will help increase the amount of dietary fibre that you get. Always a bonus in my books. 
 
Having strong, healthy bones is important for every stage of life. Some key nutrients for bone health include Vitamin K, potassium and boron. All of which are found in prunes. 
 
Prunes by themselves are delicious, but I wanted to feature prunes in a bit of a decadent dessert pairing them with ingredients that will help with digestive, bone and heart health. 
 
So, what do you get in this dessert?
 
Oats- full of fibre. Good for digestion, heart and bone health.
Almond flour- protein. Good for heart health.
Prunes- fibre. Good for digestion, heart and bone health. 
 
Why prunes? These are a nutritious, often underused food that are great by themselves as a snack or added into other foods for a boost of nutrition. A serving of California Prunes (about 5-6 prunes) contains manganese and is high in Vitamin K- both of which contributes to the maintenance of normal bones. They are also a source of fibre, which helps you feel more full between your meals. They are rich in antioxidants and contain potassium, magnesium, boron and Vitamin B2.
 
This dessert is also gluten free and vegan. 
 
I hope your whole family enjoys this dessert with the goodness of California Prunes.
 



Chocolate Prune Crumb Bar
 
 
Prune Layer
 
1     Cup    Hot water
1 ¼ Cup    California Prunes
½    tsp.     Vanilla
 
 

1. Soak prunes and hot water in a food processor for 5 min.
2. Blend prunes and water until a paste forms. Add in vanilla and process again.
3. Let sit while you prepare everything else.

 
Crust
 
1     Cup   Almond Flour
1 ½ Cup   Oats*
2/3 Cup   Brown Sugar
¼     tsp.   Baking soda
¼     tsp.   Salt
1 tsp.        Cinnamon
½     Cup  Coconut oil, melted
 

1. Mix almond flour, oats, brown sugar, baking soda, salt and cinnamon together.
2. Add melted coconut oil into flour mixture and combine.

 
 
Chocolate Layer
 
1/2   Cup   Chocolate Chips
1.       Tbsp  Coconut oil 

1. Place coconut oil and chocolate chips in a small pan over medium heat. 
2. Stirring constantly heat until 2/3 of the chips have melted. Remove from heat and continue to stir until all the chips have melted. 

 
 
*Gluten free if necessary
 
 

1. Preheat oven to 350F. Line an 8 x 8 inch pan with parchment paper.
2. Prepare the prune filling first. While it sits prepare the rest of the bar.
3. Make the crust layer next. Once made, take out 1 cup of the crust mixture and put aside (this will be the topping). Press the rest of the crust into the parchment lined pan. You may need to press this down hard – that’s okay. 
4. Spread the prune mixture on top of the crust layer.
5. Make the chocolate layer and pour it on top of the prune layer. 
6. Sprinkle the 1 cup of crust mixture that you put aside on the chocolate layer. 
7. Put in the oven and bake for 30- 35 minutes or until the top is light golden brown.
8. When its done, let it cool in the pan for about 1 hour. Then remove from the pan and let it cool completely. Cut into squares and store leftovers bars in the fridge.

References:
 
https://www.californiaprunes.ca/healthy-living/wonders-of-california-prunes/
 

 
Looking for more recipes that include prunes? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

This is a no-bake cookie that the kids can make after school and have it as a snack. If you need a nut free option use a seed butter as an alternative. These have protein from the nut/seed butter and the hemp seeds as well as fibre from the hemp seeds, coconut and oats. 

1/4 cup milk or milk alternative
1/4 cup nut or seed butter
1/2 cup sugar
1 tsp vanilla
2 Tbsp cocoa or carob powder
1/4 cup hemp seeds
1/4 coconut flakes (unsweetened)
1 cup oats*
sprinkle of salt


1. Heat milk or milk alternative, sugar, vanilla and coconut oil in a saucepan on medium heat. 
2. Once melted blend in cocoa or carob powder
3. Mix in hemp seeds, coconut flakes, and oats and stir until combined
4. Drop rounded balls onto cookie sheet, press down to form a cookie shape. Place in fridge to set.
5. Store in fridge

​*Gluten Free if needed.

Looking for more recipes to get your kids involved in the kitchen? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com ​

First off- in naming this soup I realized that I have never written the word garlicky before and had no clue how to actually spell that! 

On another note- this soup is easy and has lots of flavour. I tend to load my recipes with garlic- if you aren't as much of a fan of garlic as I am then I would recommend reducing the amount of cloves you add to this soup. Enjoy!

5       Carrots
5       Cloves Garlic
1/2    Onion
1        Bell Pepper- Orange, Red or Yellow 
1 tsp  Thyme
2 tsp  Chili powder
1 tsp  Salt (herbamare)
1 tsp  Tumeric
2 tsp  Curry Powder
1 tsp  Black Pepper 
4 cups Vegetable Broth

1. Preheat oven to 400F
2. Roast roughly chopped vegetables for 20 minutes.
3. Place vegetables in a pot, with vegetable broth. Bring to a boil.
4. Blend, add spices and serve.

Looking for more recipe ideas that don't take a lot of time (or effort)? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com ​

I’ve partnered with @castrawberries #AD to create a Halloween treat. Since California strawberries are a tasty and healthy snack for any time of day, it was the perfect fruit to add to this treat. Snacking on 8 California strawberries a day is a yummy way to boost up your nutrition. 

This recipe is simple to make and can vary in creepiness depending on what type of silicone molds you use. The pumpkins made it more of a cute and fun treat, where the eyeballs produced an “ewww” reaction from many of the taste testers. This recipe is great for sharing as it is gluten free, vegan and can be nut free, if you skip the almond butter. 

Strawberry and chocolate always pair well together, so I felt that this was an easy match. Including strawberries and chia added fibre to this treat. In addition, the strawberries also added some Vitamin C.  Did you know strawberries are an excellent source of Vitamin C? Sometimes holidays can make you feel like you need some fresh, healthy food to eat after having so many candies, chocolates and sweets around, so the addition of California strawberries added some nice balance.

If you have never made a chia jam, this is a great one to try. Any leftover strawberry chia jam can be spread on toast, added to oatmeal, used for birds’ nest cookies, etc.

Snack on 8, which is one serving of California strawberries, to fuel up before you go out to celebrate Halloween. It can also help fill those tummies on Halloween night. Another option is to bring these to a party. 

I hope you all have a safe and happy Halloween.

Chocolate Oozer

1.5 cup    California strawberries
1 Tbsp.    Maple syrup
1 Tbsp.    Chia seeds
 

1. Process strawberries until slightly pureed. 
2. Put strawberries into a pot and add maple syrup.
3. Heat on medium for about 5 minutes.
4. Add in chia seeds. Cook until the mixture thickens, about 5-8 minutes. 

 
2/3 cup.   Chocolate chips
1 Tbsp.     Coconut oil
2 Tbsp.     Almond butter (can omit for nut free)
 

1. Melt coconut oil, almond butter and chocolate chips in a pot on medium, when ¾ have melted, lift off heat and stir until smooth.

 
To form chocolate oozers:

1. Add melted chocolate to bottom of silicone chocolate mold. Freeze for 5 minutes.
2. Pull out of freezer and add a small amount of strawberry filling. Top with chocolate. Place in freezer until set. 
3. Repeat until all chocolate is used up.

 
You can store these in the fridge or freezer. Enjoy!


Looking for more ideas of fun Halloween treats?  Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

It's the time of year where I have lots of apples to use up. So here it is- apple cinnamon donuts. Quick and easy to make, kid-approved. These are gluten free and vegan. They are nice and moist and did I mention delicious!

2                 Apples, grated (leave the skin on).
1/3 cup      Canola oil
3/4 cup      Brown rice flour
1/3 cup      Oat flour (use gluten free if needed).
3/4 cup      Arrowroot starch
1 1/2 tsp   Baking powder
2 tsp          Cinnamon
1 tsp          Ginger
1/2 tsp      Salt
1/8 tsp      Baking soda
1/4 tsp      Xanthan gum
3/4 cup     Maple syrup
6 Tbsp       Apple sauce, unsweetened 
2 tsp         Vanilla 

1. Preheat oven to 325F
2. Mix flours, arrowroot starch, baking powder, baking soda, salt, cinnamon, ginger, and xanthan gum.
3. Add the oil, applesauce, vanilla, and maple syrup.
4. Add in grated apples. 
5. Fill 12 donut molds, spreading the batter evenly around each. 
6. Bake for 8 minutes, rotate and bake for another 8 minutes. 
7. Cool donuts in the mold for 15 minutes before removing and icing.  

*I like to use a maple flavoured icing on these donuts. 

Looking for more dessert ideas to use up those in season fruits? Contact Jill, Nurture The Future's Registered Dietitian @nf.nutrition@gmail.com ​

With back to school in full effect, I wanted to create a school friendly snack option that would also include some protein to help fuel those kids. Alternatively, this can be a great option when those hungry kids get home from a busy day at school. I find that the afternoon snack needs to be energy dense. On that note, I created strawberry hummus. This is very easy to make; you can even get the kids to help. To eat, serve on toast or crackers, or mix it into smoothies or oatmeal. This can even be used as a dip with fruit. 

Working with the #Ad California Strawberry Commission I wanted to include strawberries as they are a versatile fruit that has lots of benefits. Snacking on 8 California strawberries a day provides more Vitamin C than an orange as they are an excellent source of Vitamin C. A serving of 8 strawberries is a source of fibre. This helps fill tummies, keeping them feeling more satisfied for longer. 

California strawberries are a convenient snack to send to school being portable, tasty and healthy. Why not send some strawberry hummus, to dip the strawberries in, for a school-day snack or as an after-school snack to help with that mid-afternoon, before dinner hunger. 


​
​Strawberry Hummus

1 cup Chickpeas
8 California Strawberries, chopped
1/2 tsp Vanilla
2 tsp Maple syrup
1/2 Tbsp Tahini 
1 tsp Ground flax seed 

1. Add all ingredients into a food processor and blend until smooth. 




Looking for more ideas for after school snacks? Contact Jill, Nurture the Future's Registered Dietitian at nf.nutrition@gmail.com
#SnackOn8 #CaliforniaStrawberries @castrawberries 

2 cups Cashews
3 Tbsp Olive oil
1/4 cup Lemon juice
1/4 cup Nutritional yeast
2 Tbsp Miso
2 cloves Garlic
2 Tbsp 10 spice blend
2 cup Tomato sauce (see Grandma Cayo's Tomato sauce recipe).
2 cups Frozen mixed veggies
1 pound Gluten free pasta (or whole wheat if gluten free not needed).

1. Preheat oven to 350F
2. Place cashews in a food processor with olive oil, lemon juice, nutritional yeast, miso, garlic and tomato sauce. Blend until the cashews form a creamy mixture.
3. Bring water to a boil and add frozen veggies. Add pasta and cook according to package directions.
4. Drain pasta and return to pot. Add cashew mixture and 10 spice blend and stir to combine.
5. Place in a 9x13 inch casserole dish even out top with a spatula.
6. Bake for 20-25 minutes until golden brown.


Looking for easy weeknight meals? Contact Jill, Nurture The Future' Registered Dietitian at nf.nutrition@gmail.com for ideas that work for your family.

This is a family recipe that I have adapted to be gluten free and vegan. I had my oldest helper change this recipe a bit and she did most of the work too. My Mom tells the story of how she, as a kid, would come home and make this as a snack for the rest of the kids in her family. Maybe I am trying to recreate that! 

1/2 cup    Earth Balance or coconut oil
​11/2 cup  Brown Sugar
3/4 cup    Gluten Free All Purpose Flour (I use Cloud 9 or this recipe here)
1/2 tsp     Cinnamon
​3/4 cup    Oats *
2 Tbsp      Ground Flax seeds (mixed with 6 Tbsp of warm water)
1/2 tsp     Baking powder *
1/4 tsp     Salt
1 tsp        Vanilla
3/4 cup    Raisins
1/4 cup    Dried Cranberries
1/2 cup    Sliced Almonds
1/2 cup    Shredded Coconut (unsweetened) 


1. Preheat oven to 350F
2. Mix coconut oil, 1/2 cup sugar, cinnamon and 1/2 cup gluten free all purpose flour until crumbly and blended. 
3. Press into a 8 x 8 square pan. Bake for 15 minutes, until golden brown.
4. Add ground flax to warm water and let sit.
5. Mix 1 cup sugar, 1/2 gluten free all purpose flour, oats, baking powder, salt, vanilla, raisins, dried cranberries, sliced
​     almonds and shredded coconut.
6. Pour over baked first layer and level as much as possible. 
7. Bake 30 minutes and cool before cutting into squares.

*gluten free if necessary.


Have a family recipe that you would love to adapt to suit your dietary needs? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 
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