Even the most conscientious eaters among us gets the occasional hankering for a crunchy/sweet/salty, grab-em-by-the-handful snack. Try the following recipes that turn one of our favorite legumes into an unexpectedly surprising satisfying junk food replacement. The TheKitchn.com is a good basic recipe on which you can experiment with a variety of seasonings! For a sweet version, try the Weelicious.com recipe down below.
Don’t forget to reserve the liquid from canned chickpeas as it makes a terrific vegan egg white substitute! Learn more at Aquafaba.com.
Honey Cinnamon Roasted Chickpeas
Homemade hummus is a quick, easy, nutritious snack that most kids will devour with a handful of veggie sticks or pita chips. This recipe from Inspired Taste even includes a video tutorial so you can’t go wrong. Keep these simple ingredients on hand to satisfy your favorite snackers any time!
At first glance, zucchini bread may sound like a healthy option but most traditional recipes call for more than 1 cup of sugar and not very much of the squash to make it healthful. This zucchini bread recipe comes from Katie at Healthy Seasonal Recipes. Date sugar replaces refined, white sugar for added fiber and the addition of oats gives this recipe just the right bite. Throw in a handful of dark chocolate chips for variety!
This refreshing smoothie is easy to make thanks to cool cucumber fresh basil.
8 fresh basil leaves
1 large cucumber, peeled and chopped (no need to de-seed)
1 lb. fresh berries, cut and frozen OR 16 oz package of frozen berries (mixed, strawberry or blueberries)
1 frozen banana cut into pieces
8-10 oz no sugar added fruit juice (apple, pear, white grape or mixed)
Juice from 1/2 lemon (remove seeds)
2 Tsp. agave nectar or honey to sweeten (if using Stevia, follow package instructions)
Place all ingredients in a blender and puree until desired consistency. Serve with a sprig of basil and additional fruit as garnish.
This mixture can be made ahead and refrigerated until ready to use.
Yields about 6 cups liquid
3 cups water
Stevia to taste (plant-based sugar substitute, sweetness should be more concentrated than for lemonade)
1 tablespoon lemon zest (zest of two lemons)
2 cups lemon juice
1. Zest two lemons (careful to avoid bitter white pith).
2. Combine sugar, water and lemon zest in a pan and heat over medium heat mix until sugar is dissolve. Continue heating until the mixture boils; turn off heat and allow to cool.
3. Using a citrus reamer or juicer extract the juice out of approximately.
4. Combine lemon juice with cooled sugar/water/zest mixture.
5. Run mixture through a strainer/sieve to remove zest and lemon pulp and seeds.
6. Pour mixture into clean empty water or juice bottle and refrigerate
7. Deliver mixture to school OR
8. Fill into 3 oz dixie cups (about 2/3 full), insert wooden stick/coffee stirer and freeze for at least 4 hours
Recipe adapted from HomeMadeEats.com
Serving Size: 8
Instructions for Produce Sale: Double recipe; transfer dish into crock pot; MUST deliver at 2pm
3 cups cubed peeled butternut squash (about 1 pound)
1¼ cups organic vegetable broth
1½ cups fat-free organic milk
2 garlic cloves, peeled – growing in TMA Garden (spring)!
2 tablespoons of organic potatoes, cubed
1 teaspoon kosher salt
½ teaspoon freshly ground pepper
1¼ cups (5 ounces) shredded Fontina cheese
1 cup (4 ounces) grated Pecorino Romano cheese
¼ cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided
1 pound uncooked pasta (brown rice or quinoa pasta are great options as well – please be sure to check labels and steer away from brands with additives such as corn or soy flour)
1 teaspoon olive oil
2 tablespoons minced fresh parsley – growing in TMA Garden (fall)!
Preheat oven to 375 F. Combine first 4 ingredients in a medium saucepan; bring to a boil over medium-high heat. Reduce heat and simmer until squash is tender when pierced with a fork, about 25 minutes.
Place hot squash mixture in a blender and blend until smooth. Place squash mixture in a bowl and stir in Fontina, Pecorino Romano, and 2 tablespoons Parmigiano-Reggiano until combined.
Cook pasta according to package directions. Add pasta to squash mixture; stir until combined. Spread mixture into a 13 X 9-inch glass or ceramic baking dish coated with olive oil.
Sprinkle 2 tablespoons of Parmigiano-Reggiano and the olive oil over pasta. Bake at 375 F for 25 minutes or until bubble. Sprinkle with parsley; serve immediately.
Nutritional Information: Butternut squash provides large amounts of vitamin B6, needed for the proper functioning of the nervous and immune systems, as well as potassium, an essential component of strong bones.
Adapted from Raise Healthy Eaters blog
Serving Size: 1
Instructions for Produce Sale: Quadruple recipe and package in 1 gallon pitcher; please blend thoroughly – works best if you have a Vitamix or high-powered blender
1 large handful fresh organic spinach or kale (or mix of both) – growing in TMA garden (fall)!
1/2 cup fresh or frozen pineapple
1 cup frozen mango
1/4 lemon or lime, squeezed – growing on TMA trees (spring)!
1/8 teaspoon chia seeds (optional)
1 fresh or frozen banana
1 cup organic coconut milk
1/2 cup water
Blend all ingredients together and you’re done!
Nutritional Information: Green leafy vegetables like spinach or kale are a good source of dietary fiber, iron and Vitamin A. The citrus in lime juice helps the body absorb iron from the kale/spinach. Chia seeds are among the healthiest foods on the planet! They are loaded with antioxidants, which help the body fight free radicals known to damage cells and cause cancer. Chia is also rich in omega-3 fatty acids, which are proven to lower elevated blood fat (triglyceride) levels. This drink will give you one serving of fruit!
Adapted from OCHSA Culinary Graduate, Elisabeth Mulroy
Serving Size: 1
Instructions for Produce Sale: Quadruple this recipe and package in a 1 gallon pitcher
2 cups peeled and sliced organic cucumber
2 cups frozen pineapple
1/4 lime, squeezed
1.5 cup water (add another .5 cup if mixture is too thick)
1 frozen banana
2 cups frozen organic strawberries (optional)
Peel and slice cucumber, then blend all ingredients together and you’re done! Alternatively, if you have the equipment, peel then juice the cucumber before adding it to the smoothie.
Nutritional Information: Pineapples contain a high concentration of vitamin C and bromelain, both of which fight strongly against microbial infections. Many suggest eating pineapples with prescribed medications to cure colds and coughs effectively. This drink will give you one serving of fruit!
Adapted from OCHSA Culinary Graduate, Elisabeth Mulroy
Serving Size: 2 cups
Instructions for Produce Sale: Make enough to fill 1-2 pitchers, preferably 1 gallon each; please blend to a smooth puree and strain if chunks remain
1½ cups water
¼ cup fresh basil leaves – growing in TMA Garden (spring)!
1 lemon, peeled & halved – growing on trees at TMA (spring)!
4 organic strawberries, hulled – growing in TMA Garden (spring)!
4 Tbsp. honey or agave
½ – 1 cup ice cubes
Add all ingredients into blender and blend until combined and frothy smooth. Pour into cups and garnish with lemon slices and a sprig of basil.
Frozen pops variation: You can also pour into an ice tray and freeze to make strawberry basil lemonade pops (or just use lemons for lemon pops)!
Nutritional Information: Lemons are teeming with vitamin C, an immunity builder, while strawberries are full of anti-inflammatory properties as well as antioxidants that are linked to lowered risks of certain cancers. Basil has antibacterial properties on a cellular level, restricting the growth of harmful substances within the gut.
Adapted from Yummy, Healthy, Easy
Serving Size: 16
Instructions for Produce Sales: Double the recipe; place each cookie in a plastic sandwich baggie or cupcake cup
1 1/2 cups gluten free rolled oats
1 cup gluten free oat flour
2 flax eggs (flax seeds soaked in water) or regular organic eggs
1/2 cup maple syrup
2 tsp cinnamon
1 tsp vanilla extract
1 tsp baking powder
1 tsp baking soda
1/4 cup unsweetened applesauce
1/2 cup raisins
1/2 tsp sea salt
Preheat oven to 350.
Mix all the dry ingredients in one bowl. Mix wet in another. Add wet to dry and mix well. Fold in the raisins.
Drop cookies onto a lined baking sheet. Bake for 10-12 minutes.
Wait until the cookies are completely cooled before removing.
Nutritional Information: Oats have a large amount of fiber, which is important for digestive health. Oats can also help bring your cholesterol down.
Adapted from My Whole Food Life