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Superfoods! Healthy Fall Snacks for Kids That Are Full of Flavor

As bright summer produce disappears from supermarket shelves and is replaced with the colors of autumn, it’s the perfect time to make use of fantastic fall superfoods for your kid’s snack time. Superfoods are foods that are so densely packed with important nutrients that they’re known to be especially healthy. Kale, salmon and avocado are all considered superfoods!

We are always in favor of using fresh, in-season produce whenever possible. Fresh produce not only tastes better but is healthier when it’s allowed to ripen on the vine, bush or tree and fully develop its nutritional profile. These superfoods are in season now and make tasty, healthy fall snacks for kids!


It’s apple season! From August to November, fresh apples are ready for picking. If you live in the Bay Area, you can head north to Sonoma County for some pick-your-own apple fun on the weekends! Apples are considered superfoods due to their high concentration of antioxidants and high fiber content which aids in healthy digestion. Just be sure to eat the skin!

Check out this recipe for Apple Almond Butter Snacks from Good Housekeeping. It offers a sweet, nutty snack that’s packed with fiber, protein for energy and just a touch of healthy fats. Very filling and perfect for high-energy days!


Pears provide 4g of fiber per serving, making them filling and good for digestion, plus they’re rich in vitamin C and copper. You can eat them fresh or bake them to enhance their sweet flavor. Either way, they’re kid approved!

Banana Pear Oat Toddler Cookies combines freshly grated pear with healthy bananas and whole oats for a tasty, vegan and special diet-friendly cookie for toddlers, courtesy of

No time to bake? Whip up these easy to prepare Cottage Cheese & Pear Parfaits from With just three ingredients, you can serve up healthy snacks full of calcium, fiber, vitamin C, K and B12. If packing for school, skip the nuts and replace with dried cranberries, raisins or other dried fruit.

Butternut Squash

It wouldn’t be fall without butternut squash! We love this sweet winter squash that’s high in protein and fiber, plus a good source of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese, Now, that’s a superfood!

Warm butternut squash soup is a must for chilly fall evenings but if you’re looking for the ultimate in kid-friendly squash snacks, make these Butternut Squash Tots from! They’re baked, not fried and are easy to freeze and reheat making them simple to prepare for a quick snack.


Pumpkins are fun to carve but they’re useful for more than just that and pie! Pumpkins and their seeds are incredibly nutritious and densely packed with important vitamins and minerals while also low in calories. Pumpkin has high levels of vitamin K and C and is also rich in beta-carotene which converts to vitamin A in the body.

Learn how to make your own healthy, fresh pumpkin puree you can substitute for canned in any pumpkin recipe.

Fresh Pumpkin Puree in 3 Easy Steps – Super Healthy Kids

The seeds, also known as “pepitas” in Mexico, make crunchy, flavorful fall snacks for kids with just a little baking. Coat in olive oil and sea salt for a natural flavor or add some seasoning for some extra oomph!

Ranch Roasted Pumpkin Seeds – The Gunny Sack

Cinnamon Toast Pumpkin Seeds – Fountain Avenue Kitchen

And for moms, dads and kids with advanced palettes, Spiced Honey Roasted Pumpkin Seeds – The Chunky Chef

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4 Great Summer Fruit Recipes for Kids

Summer is a great time for kids to stock up on all the healthy nutrients and vitamins found in fresh, seasonal fruits. Of course, they’re wonderful right off the tree, vine or bush, but you can easily turn a trip to the farmer’s market into a bevy of summer fruit recipes for kids to enjoy making and eating!


Watermelon drink in miniware cup for summer fruit recipes for kids blog

The beautiful summer classic! Watermelon is almost universally a kid favorite. They may love it for its juicy sweetness, but we love it for its many health benefits. Watermelon is high in antioxidants which help prevent cancer and diabetes. One antioxidant, lycopene, can even help prevent sunburn! The amino acids in watermelon are heart-healthy and reduce inflammation while vitamin A is great for the eyes. Watermelon is 92% water which is good for helping hydration and makes it a perfect candidate for juice!

Kids will love smashing up cubes of fresh watermelon into a strainer to make fresh juice but it’s also perfect for making agua fresca. A staple in Mexico and available year-round at roadside stands and eateries, agua frescas are simple to make with your kids and make a refreshing summer drink everyone can enjoy. Best of all, you only need three ingredients! Lime and mint are encouraged, but optional.

Check out this Watermelon Agua Fresca recipe from What’s Gaby Cooking?


Chicken and pineapple skewers for summer fruit recipes for kids blog miniware

Another sweet and juicy summer favorite, pineapple is loaded with important vitamins and nutrients, namely vitamin C and antioxidants. Pineapple promotes bone strength and supports the immune system, plus it’s great for the eyes. Pineapples can also help reduce blood clots making it a great snack for frequent fliers!

One of our favorite ways to prepare pineapple for kids is on the grill. It really brings out a special flavor in the fruit. Making pineapple skewers for the grill is a fun cooking activity that kids can enjoy. A sprinkle of salt will reduce acid and the sting of pineapple for sensitive mouths.

Try these skewer recipes.

Grilled Pineapple Kabobs with Honey and Lime from the Cookin Canuck

Pineapple Salmon Skewers from


Miniware summer fruit recipes for kids smores

There are so many scrumptious desserts to make with strawberries, it’s hard to choose just one to include. Kids may see them as a yummy treat, but strawberries are rich in vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They’re low-calorie, fiber-rich and full of antioxidants too. Healthy and delicious.

We love our strawberries with chocolate! All you need is melted chocolate plus rinsed fresh berries or get fancy and make a chocolate fondue. Either with fingers or skewers, kids will love dipping their berries. Both simple and decadent, add sliced strawberries to another favorite summertime sweet, s’mores!

Need the recipe? Here’s Chocolate Covered Strawberry S’mores from Like Mother, Like Daughter

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5 kids Summer Drinks Recipes for Kids

Summer holidays are finally here, we are already enjoying all the warm weather activities. This means that kids can get out and start enjoying some fun in the sun. However, when kids are outdoors, running around, and playing in the heat, it’s important to make sure your kids are staying hydrated.

While drinking water is still the best approach to helping kids stay hydrated, Mocktails, Smoothies, and Old-Fashioned Lemonades are also a refreshing way for the kids to cool off and a fun kitchen activity, too.

Toddlers love having a bright and colorful drink and these five recipes are sure to do the trick. Try them all, and feel free to mix and match ingredients to create your kids’ favorite summer drink that they can share with family and friends!

Strawberry Milkshake

Ingredients you will need: Milk (cow milk or vegetal milk), strawberries (fresh or frozen), dates (or honey), frozen bananas and vanilla extract

1. Pop all the ingredients into a blender

2. Blend until smooth and creamy

3. Serve immediately & enjoy!

Watermelon lemonade

Ingredients you will need: 1 litre of sparkling water, 300g cubed watermelon, the juice of 2 lemons, 2 tsp honey & fresh mint and ice to serve

1. Add the sparkling water, watermelon, lemon juice and honey to a blender and blitz until smooth.

2. Strain the lemonade through a sieve into a jug to remove any seeds.

3. Serve immediately over ice and with a sprig of fresh mint.

Apricot-Strawberry Smoothie

Ingredients you will need: 190g fresh apricots, 60g natural plain yogurt, 240 ml milk (cow milk or vegetal milk), 2 teaspoons honey (or agave syrup), 190g fresh strawberries

1. Pop all the ingredients in a blender. Mix for a few minutes until smooth.

2. Pour carefully in the cup. It’s ready, enjoy!

Pineapple Sunrise Mocktail

Ingredients you will need: Pineapple juice, sugar free lemonade, grenadine, orange slices, or other fruit for garnish

1. Cut slices of orange or other fruits of your choice ready to decorate the glasses.

2. Stir together the pineapple juice and lemonade. Pour over ice.

3. Carefully pour grenadine into the drink so it settles on the bottom. 

4. Add a slice of orange to the side of each glass. Serve immediately and enjoy!

Peach Iced Tea

Ingredients you will need: For the syrup: 200g organic cane sugar, 250 ml water, 5 ripe peaches (4 stoned and chopped, 1 sliced to serve). For the tea: 3-4 tea decaffeinated black tea bags (depending on how strong you prefer it), 1900 ml filtered water

1. Combine sugar, water, and peaches (pitted and chopped) in a small pot. Bring to a boil, then reduce heat and simmer, stirring occasionally, until the sugar is dissolved, about 6 minutes.

2. Once the sugar is dissolved, cover, remove from heat and let steep for 25-30 minutes.

3. In the meantime, brew your tea. Try not to let it steep longer than 4-5 minutes or it can get bitter. Once brewed, remove tea bags and transfer to a pitcher. Refrigerate to cool.

4. Once your syrup is ready pour into a container over a fine mesh strainer to strain out peaches. You can reserve the peaches for later use, like over oats or ice cream.

5. Stir the peach syrup into the tea with some ice, or pour a little of the syrup into glasses and add the tea. Top up with more ice. Add peach slices to serve & enjoy!

Chose your kid’s favorite sippy cup and serve the drink in it!

Once you’ve chosen your kid’s favorite recipe and made the drinks, serve it in our 1-2-3 Sip Cups. If you have different colors of cups at home you can mix & match the cup and drinks to add to the festive feeling.

Those sippy cups are perfect for enticing little ones to drink. It transitions from straw to sippy cup to “big kid” cup for all of your kiddo’s stages of development.

You’ll see their drinks will only taste better with our our 1-2-3 Sip cups!

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Is BBQ Healthy? With These Kid-Approved Grill Favorites, It Can Be!

Grilling is one of the favorite summer activities. The most popular items to grill are often hamburgers, followed by chicken, hot dogs, and steak. All that meat makes one ask, is BBQ healthy? If you’re looking for delicious options for healthier and lighter BBQ fare, we’ve got you covered with some kid-approved burger substitutions.

Burger Alternative Recipes: 

Salmon Burger with Avocado Salsa: Salmon is a fantastic addition to any grill and it’s full of health benefits for growing bodies! Salmon is rich in B vitamins and fatty acids which are great for brain health, improved cognitive function and thyroid/heart health. This yummy recipe from Laughing Spatula includes the added benefits of heart-healthy, high fiber avocado. If mild poblano peppers aren’t your thing, sweeten things up with some chopped mango in your salsa!

The Humble Black Bean Veggie Burger: There are plenty of delicious veggie burgers on the market if you need a quick dinner but homemade always tastes better. The beauty of this recipe from Sally’s Baking Addiction is that you can flavor these black bean burgers any way you choose. They’re also the perfect platform for all kinds of burger toppings. Black bean burgers are nutritious as well as tasty. The high fiber content helps keep kids regular, reduces digestive issues and helps keep cholesterol low.

Savory Falafel Tahini Burgers with Tzatziki: Looking for another healthy vegetarian option for grilling on the BBQ? Try these falafel tahini burgers from Evergreen Kitchen served with a dollop of fresh tzatziki sauce. They’re filling, rich in plant protein and high in fiber, something most kids and adults could use more of. Instead of pan-frying, cook your falafel burgers on a cooler grill for 4-5 minutes per side. Don’t forget to oil the grill to prevent sticking! Serve on a pita, bun or in a lettuce wrap with your favorite veggie toppings.

Sweet Potato Coconut Patties: If your family loves exotic flavors, they’ll love these sweet and healthy sweet potato coconut burgers. Sweet potatoes aren’t just a kid-favorite for their sweet taste, they’re healthy too. Rich in fiber, vitamins and minerals, sweet potatoes boost the brain, eyes and immune system. Coconut has its own health benefits too. Coconut is high in healthy fats and provides quick energy to the brain and body while increasing HDL cholesterol, which helps keep heart disease at bay. Try this recipe from Foodal and grill them as you would black bean or falafel burgers.

Healthy BBQ Ideas That Aren’t About The Meats: 

Substituting out ground beef or hot dogs isn’t the only way you can boost the healthiness of your next BBQ meal, here are a few more ideas to keep things light and fresh:

Always grill vegetables when you BBQ. Grilled veggies can make fun and healthy finger foods, burger toppings or side dishes. Try grilling things like beets, squash, corn, eggplant, green beans, mushrooms and tomatoes. Whichever vegetables your kids love most, they’ll love even more on the grill!

Grill fruit for a healthy dessert. Many fruits taste amazing on the grill. Grilled pineapple is a given but don’t forget about grilled peaches, pears, apples, figs, bananas and even watermelon!

Dump the bun. Opt for healthy lettuce wraps instead of a carb-heavy bun. Romaine lettuce is a good choice for wrapping up patties but lettuce isn’t the only option. Get creative! Serve your patties between grilled eggplant slices or portabella mushrooms for a healthy twist.

Make your own condiments. It’s easy to make your own condiments like mayonnaise and ketchup at home with any preservatives or extra sugar. Try this homemade ketchup recipe from The Pioneer Woman and rediscover what ketchup should taste like!

With a little ingenuity and some fresh ingredients, now when people ask, “is BBQ healthy,” you can say yes!

Earth-Conscious Plating:

Ditch the paper plates! Minware’s Sandwich Plate with Divider is the perfect BBQ plate for kids. It’s sturdy and shatter-proof, great for outdoor settings and the smart divider is ideal for creating a healthy plate of varying foods while keeping sauces and foods separate. A must-have for picky eaters! Durable, eco-friendly and dishwasher-safe for easy clean-up.

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3 Easy Breakfasts Kids Can Make for Mother’s Day

Kids often delight in cooking a special breakfast for mom on Mother’s Day, with or without the help of another parent. It gives them a sense of pride in the food they create and good feelings from doing something special for mom.

Kids, like our partners, don’t just magically know what we want so it’s important to tell them. As parents, we often put our own wants and needs aside to focus on our families but being clear about what you’d like teaches your kids very valuable lessons. First, how to ask for things they need and want themselves and that it’s okay to do so, but also it teaches them how to be better partners. Mom and dad are the first people they strive to please but someday they’ll need to make boyfriends, girlfriends, spouses, and their own kids feel special and appreciated. What you teach them now about doing loving acts of service and giving thoughtful gifts will carry into those relationships.

Of course, we want our kids to be successful so although your favorite breakfast may be eggs benedict, it’s best to keep things simple for them. Egg poaching can take time to master! Thankfully there are some easy breakfasts kids can make for Mother’s Day that won’t leave the kitchen a disaster or anyone in tears. They’re both delicious and “fancy,” so your kids can make you feel like a queen!

Fancy Toasts

For kitchen novices, fancy toasts are a simple yet elegant breakfast perfect for Mother’s Day. Avocado toast is hugely popular and only requires toasting bread, smashing avocado and spreading it, something older children can do on their own or smaller kids with supervision. Other fancy toast ideas could include cream cheese and sliced veggies, pesto and egg, smoked salmon or pear and honey.


This dish most likely requires adult supervision unless you have older, more experienced kids in the kitchen. Young children can whip eggs, sprinkle cheese and wash vegetables to help. Teens can follow a simple quiche recipe, many of which can be found online. Quiche possibilities are endless; vegetarian and with meat. Use cooked hash browns as a crust or frozen pie crust for an easy shortcut. A variety of colorful vegetables like diced peppers makes for a festive Mother’s Day meal!


You can get as fancy or as simple as you want with waffles. Young kids can make frozen gourmet waffles in the toaster and decorate them with washed berries and whipped cream or chocolate chips or both. With supervision they can help mix batter for fresh waffles, spread softened butter and pour syrup. Other kid-friendly Mother’s Day waffle suggestions include peanut butter and banana, Greek yogurt and berries, blueberries and cream, and whipped ricotta and strawberry.

Create Breakfast Together Beforehand

One way to make Mother’s Day breakfast both exactly what you want and easy for the kids is to prepare it together beforehand. Bake your favorite morning pastries together the day before and the kids can warm and serve them to you. Or create a more complex dish like breakfast burritos that they can simply reheat and serve. They’ll still get the joy of creating a pretty place-setting or tray and serving up something they helped create with mom!

Skip Cooking Altogether

Send your partner and kids on a breakfast run to your favorite bakery or brunch spot or get something delivered from one of the many services like DoorDash or GrubHub that deliver from a multitude of restaurants. Just make sure the kids can still add their own special touch on breakfast with fancy plating, decorations or a special drink!

Don’t Forget the “Momosa”

Even if champagne and orange juice isn’t your thing, there are still plenty of festive drinks your kids can make as a colorful addition to Mother’s Day breakfast. Try peach nectar and ginger ale for a mock Bellini, sprinkle in a few berries for color! Other fruity morning favorites include citrus juice with a splash of pomegranate, pineapple and strawberry juice or a refreshing “mojito” with seltzer, lime, and mint. Kids can serve it in a fancy glass!

What’s your favorite Mother’s Day breakfast? Do you have ideas of breakfasts kids can make for Mother’s Day? Share your experience on our Instagram!

Picture by @talenejessicaweeks

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Healthy Picnic Food for Kids You Can Prepare and Pack in a Flash

It’s time to make the most out of the remaining summer days and nights. From beach day trips to movie night at the park, there is still plenty of summertime fun left to be had. Of course, all this fun is bound to work up some appetites! Picnics and BBQs are a great (and delicious) way to enjoy outdoor time with kids. Fresh air, healthy food, and a beautiful setting are things the whole family can enjoy while being unplugged and joyfully disconnected from electronics and devices!

Parents are too busy to spend hours in the kitchen preparing for a picnic, so we’ve rounded up some of our favorite healthy picnic food for kids. All our picks are easy to prepare and pack, no fuss foods kids will love!

Healthy Picnic Food for Kids

Yogurt Parfait

Try layering your child’s favorite flavored yogurt with fresh summer fruit like peaches or berries for a healthy snack rich in protein, vitamins, and antioxidants. Low-fat vanilla yogurt with mixed berries is a great way to take advantage of berry season before it’s gone and makes a simple snack or dessert. Worried about it getting too warm? Freeze yogurt into cubes before packing. Pack reusable spoons and skip the plastic!


Steamed, unripe soybeans may not sound delicious to kids, but they are! A favorite appetizer at Japanese restaurants, you can purchase bags of salted or unsalted edamame to toss in the freezer and store for a 3-minute snack anytime. A few minutes in the microwave to thaw and you’ve got a high protein, low cal snack that’s rich in iron, magnesium, and antioxidants. Kids will love sucking the soybeans out of the pod and eating with their fingers!

Peanut Butter and Apple Sandwiches

Protein-packed peanut butter spread between crisp apple slices makes for an easy, healthy snack. Core an apple, slice into rounds then add your fillings. For a little extra crunch, you can add a layer of granola or dry cereal to the peanut butter. Apples are high in fiber which is good for digestion and regularity. Two kid-favorite foods in one snack!


High in fiber and low in fat, popcorn makes a great snack any time of day. For the healthiest popcorn, use an air popper and skip the microwave bags. Popcorn’s delicate, nutty taste is perfect for pairing with creative flavored toppings, like ranch, truffle butter, parmesan, curry, Cajun, BBQ, cinnamon sugar, kettle corn, and maple pecan, just to name a few. Popcorn is simple and inexpensive to make so pop some extra for your child to share with new friends!

Hummus and Veggies

Hummus is a delicious snack that comes in many flavors and is packed with plant-based protein. Not only is hummus a filling snack from the protein-rich chickpeas but it’s high in fiber for healthy digestion too. Add in your child’s favorite fresh vegetables and some pita chips for a hearty and healthy dish. We love sliced red peppers, cucumber, baby carrots, sliced apples, cauliflower, celery sticks, and cherry tomatoes!

Picnic food for kids doesn’t have to take a lot of time or prep work. Simple, healthy dishes that parents can quickly pack to go are perfect for providing kids with plenty of energy and maximizing family time.

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Creating Balanced Meals for toddlers

Creating Balanced Meals for toddlers is a Snap with Miniware’s Healthy Meal Set with Smart Divider

The foods we choose for our babies have a big impact on their health and development. Their systems are evolving rapidly and they need healthy, nutritious food to convert into important building blocks for a strong foundation. As parents, one way to support our baby’s growth is through creating balanced meals.

Tips for Creating Balanced Meals for Kids

  •       Small regular meals are the best. Little tummies and growing bodies need small but steady fuel. It’s recommended toddlers eat 3 regular meals and 2-3 snacks per day as well as have 6-8 healthy drinks (water, unsweetened herbal tea)
  •       Load up on veggies! It’s recommended kids eat 1-2 cups of vegetables per day. Raw, steamed, baked, roasted, stir-fry; get creative!
  •       Include 5 toddler-size portions of starch per day. In addition to creating energy, your baby will get valuable vitamin B and calcium from bread, pasta, rice, cereal, and potatoes.
  •       Eat a rainbow. When it comes to fruit and veg, aim for a mix of colors to get the widest variety of vitamins and minerals. From ripe, red strawberries to purple carrots, beets and blueberries, try to feed your baby a rainbow each day! Aim for 5 kid-sized portions of fruit and vegetables daily.
  •       Aim for a moderate amount of full-fat dairy. Growing bodies use healthy fat from dairy, so skip the skim milk and low-fat yogurt. Doctors recommend 2-3 kid-size portions of dairy foods like milk, cheese, and yogurt per day. Remember, no cow’s milk for babies under 1 year old!
  •       Two servings of protein are typically enough. The American diet is protein-heavy, but kids only need about 2 servings of protein per day through lean meat, fish, eggs, nuts, or beans (soy or otherwise). It’s also beneficial to include a serving of oily fish like salmon, trout, or fresh tuna once per week for a dose of ultra-healthy fish oil plus zinc, iron, and vitamins A and D. 

Removable Suction Foot Means Less Mess for Parents

We designed Miniware’s Healthy Meal Combo Set to support both balanced meals and baby’s self-feeding training. The sandwich plate comes with a removable suction foot which locks the plate in place during feeding time. Even the most energetic eater can’t get it to budge! This keeps the plate on the table or tray where it belongs and means less mess for parents. When your child is ready, just remove the foot for a “big kid” experience.

Say Good-Bye to “My Food is Touching”

You can use the plate on its own or combine with our Smart Divider to transform the plate into 4 compartments. Just snap in place! The Smart Divider is perfect for self-feeders as each section can be filled with different foods types or sauces. Many kids don’t like their foods touching so this keeps soft/liquid foods in place for a clean eating experience. Both the sandwich plate and divider have curved edges to help new eaters pick up and scoop foods.

Portion Control the Way You Like It

You can also use the compartments as a guide for creating balanced meals. Portion a main dish into the larger section and add sides/dessert to the others. Grains and vegetables are recommended in larger portions than protein and fruit, which can go in smaller sections. You can even remove the divider and use it as a separate dish. How you decide to portion the meal is entirely up to you! The Healthy Meal Set is portable and great for picnics and outdoor eating. Just toss in the dishwasher to clean!

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Fresh Ways to Prepare Spring Produce for Kids

Say goodbye to hearty winter produce and say hello to tender spring veggies! Fresh, seasonable legumes and vegetables can add a bounty of flavor and nutrition to your dinner table and fortunately, it’s easy to prepare spring produce for kids. While your child may not jump for joy at the sight of bok choy and asparagus, spring is also the season for kid-favorites like peas, green beans and carrots.

Look at these three spring produce favorites to discover their benefits to growing bodies and some fresh ideas on how to prepare them:


Delicious, sweet carrots provide a host of health benefits thanks to being chock full of vitamins, minerals and fiber. Carrots are high in vitamin A which is good for the eyes and antioxidants which are thought to help prevent cancer and cardiovascular disease. They’re also high in vitamin K, important for bone health, potassium which regulates blood pressure and vitamin B6, which converts food into energy. How’s that for a power food?

Although carrots are great raw as a snack or in salads, there are dozens of healthy and tasty ways to prepare them. Coat them in a bit of olive oil, salt and herbs and roast them in the oven or pan-fry with a touch of maple syrup for a slightly sweet side dish. Create a light and flavorful carrot soup and serve with salad and crusty French bread. Kids love dipping! Carrots are wildly flexible and can stand alone or complement main dishes. You can even make carrot-potato pancakes or carrot cupcakes!

When shopping for carrots, look for firm, bright orange ones of average width. Overly thick carrots may be tough. Avoid wilted or yellowing carrots.

Need carrot recipe ideas? Check out CookingLight’s 70+ Healthy Carrot Recipes.


There are two main types of peas, the kind that needs shelling and those you eat whole. Garden or green peas are shelled once grown and the peas removed and cooked. Snow peas and sugar-snap peas have edible pods and can be eaten whole. Peas are legumes and are nutritionally unique in the produce department. They’re very low in calories but contain significant amounts of several crucial vitamins and minerals, plus a large amount of fiber – four times as much as in the same amount of carrots!

Peas are one of the best plant-based sources of protein; this plus their high fiber content makes them very filling. Peas are high in vitamin K, vitamin B1, vitamin C, vitamin B6 and zinc. When selecting fresh peas, look for firm, solid green pods and avoid puffy, speckled or yellowing pods. If fresh is not an option, choose frozen peas over canned. Both can contain significant added salt unless marked as low- or reduced-sodium but frozen better retains the texture and flavor of fresh peas.

Peas are another kid-friendly, flexible produce item. Add to cold pasta salad, addto hot pasta dishes and stir-fries, or turned them into a light cream soup.

Feeling fancy? Try some of these Bon Appetit green pea recipes!

Green Beans

Green beans are another kid-friendly spring produce item that’s versatile and easy to prepare. They’re high in fiber and contain protein, as well as vitamins A, C, K, B6 and folic acid. Green beans are also a good source of important minerals like calcium, iron and potassium. There are more than 150 varieties of green beans in the world and they can be found in many cultures and cuisines. Some of the health benefits they provide include prevention of colon cancer, controlling diabetes, promoting healthy bone growth and boosting the immune system.

Instead of just steamed and seasoned, try parmesan-roasted green beans, toss them in apricot glaze with bacon crumbles or lightly coat in olive oil and toss them on the grill! When shopping for fresh green beans, look for brightly colored beans that snap when bent. Avoid rubbery or too-stiff beans and those with visible blemishes or damage.

Try this kid-approved Sesame Green Bean recipe from Yummy Toddler Food.

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Milestones: Master Sipping with Baby Food Smoothies

One fun way to get your kids their full servings of fruit and veggies is through delicious baby-friendly smoothies. Smoothies aren’t just nutritious and easy to make but can also be a fun activity to share with your little ones. Children love being involved in the kitchen and set up is easy. All you need is a blender, juice plus fresh fruits and vegetables.

For very small children like toddlers who are new to self-feeding making a smoothie is a good opportunity to experience new tastes and food textures. They can experience small bites of fresh ingredients and then all together in a blended masterpiece. You can also use your ingredients to teach them about both color and nutrition, explaining that it’s important to eat different colored produce every day for a healthy body. Older kids can learn to associate different colors with different body parts (red helps our heart, orange helps our eyes and skin and green is healthy for our whole bodies for example).

Baby Food Smoothies Offer Wonderful Benefits

– Great way to introduce new foods to baby.
– Increased nutrient absorption and improved digestion.
– A healthy way to get vegetables into picky eaters.
– Smoothies are great on the go!
– A fun project to do with your child

For new self-feeders, baby food smoothies are a yummy way to experience sipping and using a straw. A completely different technique than scooping purees, smoothies can help encourage proper sipping and sucking as they learn about timing, pressure and other refined eating skills.

To start, we suggest using a cup with a secure base to keep it in place as your child learns. This will prevent knock-over spills and your child spilling smoothie on their clothing. A lid will also prevent a further mess. Soft silicone straws are preferred for babies and young children and stainless steel is a green alternative to plastic straws suitable for both adults and kids

We suggest using our 1-2-3 Sip!, which is designed for little hands! 

Smoothies are also a great way to get nutritious fruit and vegetables into picky eaters. Who can resist a cold, sweet smoothie?

Quick Guidelines: 
Baby food smoothies can be made with any ingredients you like, but if you need a starting place here’s how to get started:

1. Choose a juice or milk. Apple is a good juice to start with and any type of milk will suffice, dairy, soy, almond, whatever your pleasure.
2. Add some fruit. Nutritious fruits like mango, papaya, blueberries, avocado, and bananas are healthy, kid-friendly choices. You can use fresh, frozen, or a mix of the two.
3. Select your veggies. If your child is new to smoothies, start with mild vegetables like cauliflower, zucchini, carrots or celery. Later you can introduce the good leafy greens that many kids don’t like on their own such as kale, spinach, swiss chard, or beet greens.
4. Blend! You can add more liquid if your child prefers a thinner smoothie or add some ice or frozen yogurt cubes for a thicker “milkshake” effect. 

Smoothie tips:

1. Add the liquid first for the easiest blend.
2. Start on the lowest setting and then increase the speed.
3. Frozen greens offer the same great nutrients but tasteless “green.” Wash and thoroughly dry your own greens and place them in freezer bags if your child objects to the taste of fresh. 
4. Create your smoothie combinations in bulk then bag and freeze for simple one-step smoothies later.
5. Use muffin tins or ice cube trays to freeze smoothie add-ins like yogurt or juice cubes to add to your prepared smoothie combos.

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Maintaining Healthy Resolutions: Clean Eating Recipes for Families

When it comes to New Year’s resolutions, we always start out with the best of intentions! But as busy parents, we also know it’s not hard to get off track occasionally.

To make things simple, we’ve pulled together some of kids’ favorite finger foods with clean twists that are quick, easy to make and kid-approved! Eating healthy affects everything in our lives, from how we sleep to how much energy we have. We’re always thinking of ways to help our kids grow up healthy, but sometimes neglect our own wellbeing. Clean eating is something that everyone in the family will benefit from; it’s not just good for baby!

Baked Quinoa Chicken Nuggets 

Ah, chicken nuggets, the classic stand-by kid dinner! Store-bought and fast food chicken nuggets will do in a pinch, but these fast and easy homemade nuggets made with nutritious quinoa are a snap to make and don’t taste “healthy” at all! Quinoa is a super grain and one of the most protein-rich foods that exist. It’s also high in fiber which makes it filling and great for a healthy digestion. Since they’re homemade, you can opt for hormone-free, organic chicken tenders and make them as big or bite-sized as you like. Your kids will eat them up!

What you need:

2 pounds of chicken tenders or boneless thighs

1 cup of flour

1 teaspoon of garlic powder

2 cups of cooked quinoa

Salt & pepper

  1. Cut the chicken breast or boneless thighs into bite-size pieces. 
  2. Season the nuggets with salt and pepper, coat them with a thick layer of flour+garlic powder. 
  3. Dip the nuggets into the whisked egg and coat them with quinoa.
  4. Preheat the oven to 400 F and bake the nuggets 12-15 mins [ flip the nuggets halfway] 
  5. Check the nuggets with a toothpick to see if they are cooked through, serve with honey mustard or ketchup. 

Tip: Pack up leftovers in your kid’s Miniware GrowBento Box for lunch and store dipping sauce in leak-proof Silipods!

Kale Pizza (Vegetarian)

Okay, kale is probably never going to be your family’s favorite food, but we have yet to meet a kid (or adult) who will turn down cheesy, delicious, pizza! This recipe is easy to make on busy nights, especially if you opt for store-bought dough, then you’re looking at just 15 minutes to prep and bake. Add some of your favorite veggie toppings. Kids will love helping place toppings and sprinkle cheese! Kale is a powerhouse of nutrients and is one of the world’s best sources of vitamin K, needed for healthy blood and bone development. It’s also rich in vitamin C and valuable antioxidants, so bring on the pizza!

What you need: 

Pre-made pizza dough

1 can tomato sauce

2 cups (8 ounces) Mozzarella cheese 

2 fresh tomatoes

1 cup of clean kale chopped into bite-size pieces

Salt and pepper

Olive oil

  1. If you have a pizza stone or a baking sheet, remember to put it in before heating up the oven. Preheat the oven to 500 F. 
  2. Roll the pizza dough flat on a clean surface or baking sheet and use your palm to push the center of the dough thinner than the edges. 
  3. Use a spoon or knife to spread a thin layer of tomato sauce evenly on to the flat dough, add small chunks of mozzarella cheese and fresh tomato onto the pizza dough, season with salt and pepper. 
  4. Bake according to the pizza dough directions or until crust is cooked through and cheese is melted. 

Roasted Cauliflower Tacos (Vegetarian and Gluten-Free)

With a little advance prep, this delicious and nutritious taco recipe is quick to make and full of flavor. You can roast the cauliflower and prepare the avocado-yogurt topping up to a day in advance, then just reheat and assemble in the tortilla of your choice. Corn tortillas make it gluten-free! We also like that you can adjust the spice level to your family’s preferences. Make it extra mild for babies. Cauliflower is high in fiber and antioxidants while cumin is good for digestion and blood sugar. Kids love taco night (who doesn’t?) and will have fun adding their favorite toppings to tortillas. Leftovers can be stored for nearly a week in our Miniware Snack Bowls with Lids!

Two-Bean Veggie Skillet Nachos (Vegetarian and Gluten-Free)

Here’s a healthy twist on another popular Mexican favorite. Normally, we wouldn’t suggest nachos as a nutritious dinner, but this recipe contains two types of fiber- and protein-rich beans, plus lots of vitamin-packed vegetables. It’s not only easy to make but takes just 30 minutes from start to finish. Best of all, it’s completely adaptable. Add or remove vegetables, make with dairy-free cheese, or switch out corn chips for sweet potato, black bean chips or whatever your family loves to make it your own. We say add some fresh winter squash to your bean mixture and top with guacamole! It’s kid-approved finger food at its finest!

Have you resolved to eat healthier in 2020? Have you tried our clean eating family recipes? Make sure to let us know how you like them in the comments below!