I use my slow cooker all of the time. With four kids I am busy and the slow cooker allows me to have dinner ready when everyone arrives home hungry. This is a quick and easy meal to throw into the pot, no pre-cooking required. This is both gluten free and vegan. It's loaded with protein and fibre from the beans and lentils. I hope you all enjoy.


1 can     Tomato sauce
3 cups.  Vegetable broth
1/2        Onion, diced
1            Bell pepper, any colour of your choosing 
1/2.       Zucchini, shredded
1/2 cup. Salsa
1. can.    Pinto or Black beans, rinsed
3/4 cup. Split red lentils, rinsed
1 cup.     Corn
2 tsp.     Chili powder
1 tsp.     Garlic powder
1 tsp.     Cumin powder
1 tsp.     Smoked Paprika 
1/2 tsp. Cayenne (adjust according to your taste)
1/2 cup.  Cashews


1. Prepare veggies and add everything except the cashews to the slow cooker.
2. Soak cashews in boiling water. These will be used once the soup has finished cooking.
3. Cook soup on high for 4-6 hours or low for 7-8 hours.
4. Blend cashews with 1/4 cup of water to create a cashew cream. Stir into the soup. Serve with tortilla chips and cheese (or vegan cheese).



Looking for more ideas of how to feed a busy family? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

Quick and easy to make with gluten free and vegan options. These are no bake so a nice option as we move into warmer weather. What more could you want?

1/4 cup milk or milk alternative
1/4 cup coconut oil
1/2 cup sugar
1 tsp vanilla
2 Tbsp cocoa or carob powder
1/4 cup hemp seeds
1/4 coconut flakes
1 1/2 cup oats


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 and place in fridge to set
5. Store in fridge

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 ​

Pantry items are on everyone’s mind these days and I have partnered with USA Rice #AD to talk about one I use all the time- U.S.-grown rice. 
 
Rice can be used in a variety of meals throughout the day. It’s not just for dinner. Leftover rice can make for a quick lunch. 
It’s great to stretch leftovers for the next day, or if it’s just rice that’s left at lunch I like to throw together a quick fried rice. Put any veggies you have hanging around (frozen works great too), add some protein- tofu, egg, beans, etc. sprinkle on some spices of choice- pepper, chili, paprika, cumin and a splash of soy sauce, and voila. 
It can also make a delicious coconut rice pudding for a dessert. Have you ever used rice as a snack? A fun one to make with your kids is fruit sushi rice rolls. Use mango, banana and strawberries, roll it up and serve. 
If you want more ideas (the list goes on) take a look at the ‘think rice’ campaign for ideas or visit www.riceinfo.com
 
Rice is an affordable, versatile ingredient. Use it in a variety of meals while helping to stretch your meals and your dollar. It stores well and can help increase the time between grocery trips. Typically, long grain white and brown rice yield 3x their volume when cooked (1). Rice is a great way to save money on food at about 10 cents per ½ cup  (1/2 cup = 1 serving).
 
I get asked a lot about serving rice to kids. One of the most common questions is “what if that’s all they eat at that meal?” Well here are some things to make you feel more at ease. Rice has complex carbohydrates; it gives those busy kids some much needed fuel. It also contains some important nutrients such as:
 

• Potassium: This is an essential mineral for many body functions including energy metabolism and proper cell function.
• Magnesium: Important for bone, protein and fatty acid formation, clotting blood, and relaxing muscles, to name a few. 
• Vitamin B6: This is an important vitamin in the processing of amino acids – which are the building blocks of all protein and even some hormones. 
• Iron: Is part of hemoglobin – this is what carries oxygen in the body. People who are iron deficient can feel tired because they don’t have enough oxygen.

 
Something else I like about rice is that it is naturally gluten free, and a low-allergen food. This makes it a good choice for people with food sensitivities. 
 
Did you know that rice triggers your brain to produce serotonin – this helps boost your mood and keep your appetite in check. 
 
To store leftover rice, cool it in a shallow container, cover tightly and store in the fridge. It can be stored in the fridge for 3-5 days or frozen for up to 6 months. 
 
Want more info? Look here.
 
Looking for more ways to use rice? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com
 
References: 
https://riceinfo.com/
 

Looking for a great snack for the family during this homebound time? I’ve partnered with California strawberries to create a recipe featuring juicy strawberries. Who else tastes summer when they bite into a strawberry?
 
I commonly get asked about foods that are good for your immune system and it comes as no surprise that right now is no exception. 
 
Eating foods with high levels of Vitamin C and fibre is always a good way to aid your immune system in doing its job. There is lots of research linking our gut health to our immune system and fruits and vegetables with all of their vitamins and minerals are such an important factor in immune health. Vitamin C and “immune system” always seems to go hand-in-hand.
 
Did you know that California strawberries are a great source of Vitamin C? Although our local strawberries aren’t in season, California strawberries are. One serving of California strawberries -- or 8 strawberries -- are a source of fibre. If you are snacking at home these days, they are an excellent snack for a mid-morning or mid-afternoon boost. 
 
Another way to incorporate strawberries into your day is adding them to baking. If you are looking for activities to do with your kids, baking is a good choice. Try these oatmeal strawberry cookies.
 
 
Strawberry Oatmeal Cookies
 
½ cup               Vegan margarine
½ cup               Brown sugar
½ cup               Cane sugar
2 cups              Oats*
1 cup               Gluten Free all-purpose flour **
1 cup               Almond flour
½ tsp               Baking soda
½ tsp               Cinnamon
¼ tsp                salt
¾ cup              California strawberries, chopped
¼ cup               Chocolate chips
1 Tbsp             Flax seeds, ground
2 Tbsp             Warm water
 

1. Make flax egg by mixing flax seed and warm water together. Let sit for 5 minutes.
2. Cream margarine and sugar together. Add in the flax egg.
3. Add flours, baking soda, cinnamon, salt and oats.
4. Mix in chopped strawberries and chocolate chips.
5. Drop by rounded Tablespoons onto silicone/parchment lined baking sheet.
6. Bake at 350F for 12-15 minutes until golden brown.
7. Cool fully on a cookie sheet. 

 
*Use gluten free oats if necessary.
**If you don’t need gluten free, you can sub for all purpose flour. The gluten free all-purpose flour that I use is this mix: http://www.nurturethefuture.ca/blog/gluten-free-flour-mix
 
References:
https://www.californiastrawberries.com/

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

Getting kids involved in the kitchen has so many benefits. For example developing food skills and things like reading, math and planning. This can be a great activity during this homebound time. 
 
As always, and especially right now, eating healthy foods is helpful for your immune system. 
 
I’ve partnered with California Prunes to talk about one of my favorite pantry items - California Prunes. 
 
Keeping your pantry stocked with a shelf stable item, like California Prunes is a good option. That way, for an easy snack or an addition to your baking, you can easily add them in. 
 
Did You Know?

1. Prunes are a source of Vitamin B6 which helps the function of the immune system.
2. They are a source of Copper and Manganese which helps protect cells from oxidative stress.
3. Source of fibre.

 
Want an easy way for you and your family to try California Prunes? Try this kid-friendly smoothie. You can even have your kids make this one on their own, or with minimal help. Feel free to sub ingredients, depending on what you have on hand.
 
Banana Prune Smoothie
 
2 cups.     Milk, or milk alternative
2 Tbsp.  Peanut butter or other nut/seed butter
3.               California Prunes
1                Banana
 

1. Put into a blender and blend. If you prefer it to be colder, you can add in a handful of ice or use a frozen banana.

 
References:
 
www.californiaprunes.ca


Looking for more ways to use Prunes? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

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 ​