5 Salad Recipes to Try This Spring

Salads are great any time of year, but at BootCampSF we believe the spring season and salads definitely compliment each other. So we have rounded up five of our favorite mouth watering, beautiful salad recipes that also are safe for your waistline.

Asian Citrus Chicken Salad
This healthy and hearty salad is a BootCampSF favorite — with cucumbers, edamame, mandarin oranges, wonton strips, cashews and a simple (yet beyond flavorful) sesame ginger dressing. And not only will this salad delight your taste buds, the ingredients come together on your plate quite beautifully, as well.

Quinoa Fruit Salad with Honey Lime Dressing
Packed with flavor and vitamin C, this recipe has blueberries, strawberries, and mango. But there are many fruit combinations you can mix together — like peaches, blackberries, raspberries, kiwi, and pineapple. Any variety of quinoa works for well for this one.

Lemon Poppyseed Broccoli Salad
This delicious, simple, and quick lemon poppyseed broccoli salad is a hit at potlucks. Broccoli, dried cranberries, sunflower seeds, sharp cheddar cheese, and sliced almonds with a delicious creamy lemon poppyseed dressing. Yum!

Skinny Chicken and Avocado Caesar Salad
This salad makes a hearty meal, but doesn’t pack all the calorie punches of a traditional Caesar salad. You’ll enjoy grilled chicken pieces, creamy avocado slices, eggs, and crispy bacon (optional)!

Mediterranean Cucumber Chickpea Salad
A simple and fresh Mediterranean salad packed with cucumbers, chickpeas, tomatoes, sweet peppers, parsley, and feta and topped with a lemon olive oil dressing. This salad is perfect as a side dish or as a whole meal.

Photo courtesy of: Creme de la Crumb

5 Healthy, Easy-to-Make Breakfast Ideas for Kids!

We’re writing one more blog dedicated to parents and their children!

How many times have we been told breakfast is the most important meal of the day? Yet, it can be difficult to find nutritious, low sugar options for breakfast that children enjoy. We’ve pulled together some ideas for you to try in order to get those mornings off to a happy start.

It’s incredible how most kids’ breakfast foods contain massive amounts of refined sugar. The meal ideas we suggest do have sweeteners, but are way healthier than those Frosted Flakes or Pop-Tarts. Not to mention — these ideas are tasty, too!

1. Fruit and Yogurt Smoothies (use fruit, yogurt, and either milk or 100% fruit juice). Who doesn’t love a good breakfast smoothie? Here are a few of our smoothie ideas. Another great one (and simple) that kids love, and can even help you make, is this banana berry smoothie. Also, be sure to sneak in some extra nutrients by adding spinach to those smoothies! With its neutral taste and blender friendliness, spinach makes an excellent smoothie ingredient.

2. Homemade Whole Grain Muffins that can be sweetened with fruit and honey or even a touch of maple syrup. We love these Toddler Muffins that can also double as a healthy lunch or snack. Another one to try are these Yogurt Muffins. This muffin recipe is packed with nutritious ingredients such as carrots, apple, greek yogurt, and oats.

3. Homemade Whole Wheat Pancakes or Waffles. Don’t scroll by this one! We know what you’re thinking… pancakes and waffles from scratch are time consuming. Yet, hear us out — they only require a few ingredients, you have control over what goes in them, and you can make a huge batch at once and freeze the extras for the weekday meals. Encourage your child to eat them plain with maybe a little butter melted on top. Or maybe add a few drops of honey and spread with nut butter, or top with fruit. This Healthy Banana Pancakes recipe has only have four ingredients and is delicious!

4. Breakfast Sandwiches. Say no to the drive-thru! Here’s another idea you can make in advance and freeze. Then when you need a tasty breakfast for your on-the-go child, just pop them in the microwave. Whole wheat english muffins or toast, plus egg, turkey bacon, and cheese is what we like best. Here are a few other recipes your kids might like.

5. Plain Oatmeal flavored with Peanut Butter and Bananas. Sure, plain oatmeal is boring. BUT if you add peanut butter, things liven up quickly. Feel free to sprinkle in some cinnamon or add a drizzle of honey. If your kids can’t get on board with plain oatmeal and love the microwaved flavored instant oatmeal packets instead — try stirring in some plain oats as well to dilute some of the sugar content. Gradually, add more and more plain oats until your kids no longer crave the sweetened version.

In conclusion
Choosing breakfast foods that are rich in whole grains, fiber, and protein while low in added sugar has been linked to improved kids’ attention span, concentration, and memory. Also, if you do choose to go the cereal route, make sure you select a cereal with 5 grams of sugar per serving or less. Cereals we suggest are Kix, Cheerios, Rice Krispies, Crispix, Kashi Heart to Heart Warm Cinnamon Oat Cereal. Be sure to add fruit and a milk or milk alternative to those low-sugar cereal bowls as well.

Healthy Dinner’s Your Kids Will Love

 

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One of the more common challenges we hear about when trying to eat well is managing picky eaters. It can be difficult when you’re trying to stick to your healthy foods, but all your kids will eat is warm, buttery pasta.

Instead of trying to either make two meals (salmon and Brussels for you, pasta for the kids) or only eating what your kids will eat (frozen pizza for all), try meeting in the middle. With these healthy, yet kid friendly recipes, you can enjoy dinner as a family.

Here are our top 10 family friendly dinner recipes:

  1. The Ultimate Better-For-You Butternut Squash Mac N’ Cheese: Skip the butter and orange powder in this plant based comfort food dish you kids will love. Pair with a veggie or salad and a protein like roast chicken for a complete meal.
  2. Slow Cooker Black Bean Soup: Top this slow cooker recipe with a dollop of Greek yogurt and avocado and you’ve got  hearty dish you can all enjoy.
  3. Turkey Sloppy Joes Over Zucchini Noodles: A healthier take on spaghetti and meatballs for the pasta lovers in your family.
  4. Breakfast For Dinner: While you can do breakfast for dinner 100 different ways, we love these eggs fried in a bell pepper for a fun shape you kids will adore.
  5. Mini Meatloaves: Mini anything and your young ones will be requesting seconds. We love this recipe with simple, whole food ingredients.
  6. DIY Burrito Bowls: Meals that allow for customization without extra prep work mean everyone can “have it their way”.
  7. Baked Paleo Chicken Tenders: This version of a kid favorite uses almond flour and coconut for a more sophisticated take on chicken fingers. Pair with a veggie and salad and dinner is complete.
  8. Pesto Spaghetti Squash Pasta: You can hide greens and veggies in a pesto sauce and call spaghetti squash “pasta” and no one will complain about a plateful of vegetables.
  9. Sweet Potato Pasta with Almond Butter Sauce:  All the noodle-y goodness of a bowl of pasta without skimping on the vegetables.
  10. Coconut Red Lentil Peanut Soup: Sweet and warming, kids and adults alike will love this recipe.

What are your favorite, healthy family meals? We’d love to hear! Head on over to Facebook and let us know.

Healthy Holiday Cookie Roundup

Holiday Cookies

Office party cookie exchange? Kids’ gingerbread decorating party? In-laws holiday dinner? Chances are you’re going to be making a batch of cookies at least once this season. Instead of dusting off The Joy of Baking Cookbook for a dated chocolate chip cookie recipe, why don’t you try one of these festive and healthy recipes?

We’ve pulled from our favorite bloggers and recipe creators for our top 15 healthy holiday cookie roundup.

Short on time? Here’s 5 easy, no bake options: 

  1. No Bake Pecan Snowballs (Paleo, Vegan, Raw): With only 7 whole food ingredients and 2 steps, these festive cookies make the top of our list.
  2. Dark Chocolate Truffles (Paleo, Vegan, Raw): Roll these superfood packed bites into matcha powder and pulverised dehydrated raspberries for red and green truffles that no one will know are healthy.
  3. Gingerbread Bites (Paleo, Vegan, Raw): Easy almond gingerbread bites were our holiday cookie feature last year. Check ’em out.
  4. Chocolate Bark (Paleo, Vegan, Raw): Homemade chocolate made with just a few simple ingredients and topped with any toppings you like would make a great dinner party dessert or host gift.
  5. Raw Double Chocolate Macaroons (Paleo, Vegan, Raw): Shredded coconut sweetened with dates and dipped in homemade chocolate. Need we say more? (You could easily, skip the chocolate coating to save time and ingredients).

Looking for a healthy takes on holiday classics? Here you go:

  1.  Gingerbread Cookies (Vegan, Paleo): Using almond flour and maple syrup, these are a healthier alternative to the holiday classic (especially with this coconut sugar frosting).
  2. Sugar Cookies with Naturally Colored Frosting (Vegan): Subbing coconut oil for butter and dehydrated raspberries to make red frosting, make this recipe is a winner.
  3. Raspberry Thumbprint Cookies (Vegan, Paleo): Take the extra step to sub the filling with this 5 minute chia jam and you’ll wow all your friends.
  4. Magic Bars (Vegan, Paleo): A cookie exchange favorite with squeaky clean ingredients…these are a must.
  5. Peppermint Fudge (Vegan, Paleo): 4 ingredient peppermint fudge made with coconut butter. Check out the recipes link to easy DIY coconut butter.

Feel like trying something new? Check out these creative recipes:

  1. Eggnog Dark Chocolate Chunk Almond Meal Cookies (Vegan, Gluten Free): This recipe has us drooling by adding eggnog to the batter. And with only 1/4 cup sugar for the entire recipe, we can’t wait to try.
  2. Secret Ingredient Blondies (Vegan, Gluten Free): These are so good, we promise you’ll never notice the healthy secret ingredient.
  3. Peppermint Brownies (Vegan, Gluten Free): We couldn’t resist throwing in these peppermint black bean brownies too!
  4. Pistachio Crusted Chewy Chocolate Chip Cranberry Cookies (Vegan, Gluten Free): One of the prettiest and healthy recipes we could find!
  5. Cranberry Chocolate Chia Cookies (Vegan, Paleo): With an ingredient list that you could eat for breakfast, these holiday cookies are a great healthy alternative.

Chicken Zoodle Soup

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Comforting and healthy. Makeover your homemade chicken noodle soup recipe with these 3 simple swaps for an upgraded version of this classic, cozy meal.

  1. Swap zucchini noodles (a.k.a zoodles) for traditional pasta noodles. Replacing flour noodles with a vegetables makes a lower calorie, nutrient packed bowl of soup. We suggest this spiralizer to turn everything from zucchini to sweet potato into noodles. You could easily use parsnip or turnip noodles in this recipe too.
  2. Swap homemade bone broth for store bought.  Traditionally, chicken soup is made with bone broth. (Bone broth is made from simmering bones in water for a long period of time until a broth has formed). This broth is higher in protein, beneficial collagen and lower in sodium than any store bought variety. Read more about how bone broth has been shown to inhibit infection, promote strong bones and fight inflammation. If you’re new to making bone broth, try using a crock pot and following these tips from Bon Appetit. The easiest way to make homemade chicken broth is to use the leftovers from a whole roast chicken (that way you don’t have to pre roast the bones).
  3. Add herbs and aromatics. A squeeze of lemon or garnish of fresh basil can turn a simple recipe into a bright and flavorful soup. Most herbs, spices and aromatics are packed with vitamins and minerals. Adding them to your cooking improves both flavor and nutrition.

Ingredients
2 organic chicken breasts (or about 3 cups shredded chicken)
2 tablespoons organic butter (or sub olive oil)
1 tsp herbs de provence
1/2 onion
3 carrots
2 cloves garlic
4 cups homemade chicken bone broth
1 cup frozen peas
Juice and zest of 1 lemon
2 zucchini

Instructions
  1. Chop onions, carrots and garlic
  2. Heat pan and melt butter in large soup pot or dutch oven.
  3. Saute onions, carrots until onions are clear, then add garlic and herbs and sauté until fragrant (few minutes)
  4. Add broth and chicken and simmer until chicken is cooked through. (If using chicken that’s already cooked and shredded, add to pot and skip to step 6)
  5. Remove chicken and shred with a fork.
  6. Add peas. Simmer until soft (5 minutes)
  7. Meanwhile, use a spirlizer to make the zucchini noodles
  8. Add shredded chicken and zucchini noodles
  9. Let simmer for 10 more minutes
  10. Add lemon juice, zest
  11. Season with salt and pepper and garnish with fresh herbs

Recipe and photo: momowellness.com

Mix-N-Match Stuffed Roasted Squash

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Are more of a fly-by-the-seat-of-your-pants cook?

Us too.

That’s why we love this mix-n-match guide for making stuffed winter squash.

A hearty and healthy meal you can adapt to whatever you have on hand.

Here’s how it works:

Base Ingredients

  • 1 squash (acorn, kabocha, butternut, delicata)
  • Olive oil
  • 2-3 cups of filling per squash (depending on size)

Filling

  • 1/2 – 1 cup protein – sausage, chicken, pork, tempeh, tofu or beans
  • 1/2 – 1 cup vegetables – onions, mushrooms, zucchini, peppers, greens
  • 1/2 – 1 cup cooked grains – quinoa, rice, farro
  • Herbs and/or spices
  • Optional: nuts/seeds – walnuts, almonds
  • Optional: shredded cheese for topping
  1. Preheat: Oven to 375
  2. Prep the squash: Slice the squash in half and scoop out the seeds
  3. Bake Squash: Place the squash halves cut-side-down in a baking dish and add about 1/4 inch water. Cover the dish with foil and bake until a knife easily slices through (anywhere from 30 to 50 minutes)
  4. Prep filling: While the squash is roasting, prepare any filling ingredients (cook meats or veggies fully) Combine all the ingredients in a bowl and season with spices and herbs.
  5. Stuff the squash halves: Rub inside of cooked squash with a little olive oil and pack with stuffing ingredients. Top with shredded cheese if using.
  6. Bake again: Re-cover the pan with the foil and bake the halves for another 15 to 20 minutes until tops are crispy and/or cheese is melted.

Here are some ways you could mix-n-match:

  1. Sausage + mushrooms + onions + kale + farro + sage + walnuts
  2. Chicken + bell peppers + black beans + chili powder + pepper jack cheese
  3. Turkey + onions + thyme + dried cranberries + parmesan cheese
  4. Tofu + mushrooms + spinach + garlic + scallions

Not sold on the mix-n-match idea? Here are 5 recipes to get you inspired:

  1. Sausage Apple Stuffed Acorn Squash
  2. Chipotle Chicken Stuffed Acorn Squash
  3. Beef, Mushroom and Caramelized Onion Stuffed Butternut Squash  (paleo)
  4. Stuffed Butternut Squash with Quinoa (vegetarian)
  5. Wild Rice stuffed Butternut squash (vegan / vegetarian) *pictured above

This post was inspired by the Kitchn’s How to Make Stuffed Roasted Squash

Salted Banana Peanut Butter Ice Cream

Banana Ice Cream

Ice cream lovers, listen up! If you haven’t tried banana “nice cream” yet, get ready because your dessert world is about to be rocked.

By simply freezing bananas in small slices and blending, you get a rich, creamy and sweet mock “ice cream” made from only bananas. One try and you’ll be impressed with how similar the sweetness and texture are to real ice cream.

All you need is ripe bananas that you chop into small pieces and freeze and a powerful blender or food processor.

Try out our recipe for salted banana peanut butter with chocolate sauce or experiment with adding your own flavors. (Like mint, chocolate chips, strawberry or cocoa powder)

If you’re looking for a cold treat to quench your sweet tooth craving this summer, this healthy alternative will be your new favorite.

Salted Banana Peanut Butter with Chocolate Sauce (serves 2)

3 Ripe bananas frozen in very thin slices
2 Tbs. Organic unsalted peanut butter (no additives)
1/4 – 1/2 tsp. sea salt
1/2 Tbs. coconut oil
2oz. quality dark chocolate (70% or higher) Or 2 Tbs. Cocoa powder

Instructions
  1. Blend frozen banana slices and peanut butter in a blender or a food processor on lowest setting until creamy, adding salt to taste (if not blending well, wait a couple minutes to let them defrost a little and they will blend better. I like to leave a few chunks too. You could also add a Tbs. of non dairy milk.)
  2. In a double boiler (or carefully with a small pot or in micorwave) slowly melt coconut oil and chocolate
  3. Scoop ice cream into serving bowls and pour chocolate sauce on top
  4. Top with chopped nuts, extra chocolate, shredded coconut or toppings of choice

Fresh Summer Rolls

Summer Rolls

Homemade fresh rolls are an excellent no-cook recipe for summer nights. They’re easy enough to make during the week, but impressive enough to serve for a dinner party. Add a hearty sauce and pre-cooked protein to make them a meal, or leave simple for a healthy appetizer.

We love this mix-n-match recipe for being adaptable and veggie-packed. The only prep is chopping the vegetables. Ideally, they would all be julienned into matchsticks like the pros. Or you could do like us, and just cut vegetables into small-ish strips and call it good.

Ready? Here’s what you’ll need:

INGREDIENTS
1. Rice paper wrappers
2. Sauce (see recipe below)
3. Filling Ingredients (mix-n-match from below)

DIRECTIONS
1. Prepare all filling ingredients (if adding noodles, make sure they’re cool)
2. Make dressing
3. Fill a shallow pan or cookie sheet with warm water
4. Place one rice paper sheet in pan and let “cook” for about 20-30 seconds
5. Remove from pan, let drip dry and fill with ingredients of choice.
6. Spoon sauce inside and roll like a burrito. Set aside and repeat.
Note: you can make these in advance for dinner guests or let everyone make their own for a fun dinner party idea or hands on meal with the kids.

3-4 Vegetables, julienned
Carrots
Cucumber
Bell Pepper
Cabbage
Butter lettuce or romaine

1-2 Fruits, chopped small
Avocado
Mango

1-2 Herbs, minced
Mint
Cilantro
Parsley

1 Protein
Cooked, shredded chicken
Sliced, Tofu or tempeh
Cooked shrimp

Other Additions
Mung Bean Sprouts
Rice Noodles or soba noodles

Dipping sauce Recipe
3/4 cup nut butter (almond, peanut or cashew)
1/4 cup rice vinegar
1/4 cup water
1/3 cup reduced sodium tamari (you could also sub coconut aminos or soy sauce)
2 Tbs. Honey
1/2 Tsp. ground ginger
1 clove garlic

Blend all ingredients until creamy.

We hope you enjoy this healthy summer recipe!

(Image courtesy of Alanna Taylor Tobin | The Bojon Gourmet)

10 Healthy 4th of July Recipes

4th of July

Whether your plans for the 4th of July are swimming in the sun or celebrating in the San Francisco fog, you’ll definitely be enjoying some summer food. Substitute the burgers and potato salad for these mouth watering recipes and make your party the healthiest one on the block.

Appetizers

Tomato Basil and Peach Skewers (pictured above):  Adding peaches to tomatoes, mozzarella and basil will make an impressive, sweet and savory appetizer.

Avocado, Black Bean and Corn Salad: You can’t go wrong with these 3 ingredients. Dress with plenty of cumin and citrus and you have an easy, versatile dish to serve with chips, on top of tacos or as a side salad.

Watermelon Feta and Mint Bites: Simple and easy to make (only 3 ingredients). Plus, nothing says summer like watermelon and mint.

Sides

Napa Cabbage and Kale Coleslaw: While coleslaw is usually one of the only vegetable sides to a traditional BBQ, it’s usually more mayonnaise than veggies. Instead, substitute a lighter (but still creamy) miso dressing and add in lot’s of leafy greens.

Fresh Herb Potato Salad: This recipe from Thug Kitchen uses fresh herbs and a flavorful vinaigrette for a fresh take on traditional potato salad.  As they say on their site “nobody needs mayo in their life”.

Entrees

Grilled Portobello Mushroom Burgers: Easy to throw these on the grill with your meaty burgers for a hearty vegetarian option without extra fuss. This recipe also includes an avocado chimichurri recipe worth making.

Grilled Fish in Foil: Cooking for only a few? These 20 minute grilled fish would be great for 4-6 people. Easy to clean up and unlike a heavy burger will leave you with room for dessert. These also work in the oven.

Grillable Veggie Burger: The problem with most veggie burgers is that they don’t hold up on the grill, right? Wrong! Minimalist Baker has a solution with a grill worthy vegetable burger made with only 10 ingredients.

Dessert

Grilled Fruit: Try pineapple, peaches and even watermelon on the grill for a low calorie and festive dessert option that will please kids and adults, alike.

No Churn Peach Sorbet: As easy as making a smoothie. Just blend and freeze and you’ll have homemade peach sorbet.

Bring one of these recipes to your summer potluck or party and impress your friends with your healthy taste. You can even take all the credit for it, we won’t tell!

Easy Homemade Falafel

Falafel Pita

If you’re looking for something new to add to your weeknight dinner rotation, we have your perfect recipe adapted from the minimalist baker (one of our favorite resources for simple, easy meals)

These homemade falafels are…

Easy and quick to make
Kid friendly
Great for a meatless Monday meal
Full of fiber, protein and complex carbohydrates
A great way to add in new flavors and spices
Made from pantry staples (canned chickpeas, onion, garlic, spices and herbs)

This is a fantastic recipe for a quick 20-minute weeknight meal. You might just need to try it tonight…

Ingredients (serves 4-6)
2 cans chickpeas, drained and rinsed
1/2 red onion, roughly chopped
4 cloves garlic, roughly chopped
1 cup herbs (parsley and/or cilantro)
2 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons cumin
Optional: cardamom and/or coriander to taste
1 1/2 teaspoons each of salt and pepper
1/4 tsp baking powder
1/4 cup all-purpose flour, optional (if you omit, add in 2 Tbs. Tahini instead to help bind)
Oil to pan fry (we like avocado oil for this!)

Directions
Add onion, garlic, herbs and spices to food processor.
Pulse until chopped
Then add drained chickpeas (and flour and baking powder if using) and pulse until chunky mixture has formed (don’t over blend!)
(OPTIONAL STEP: refrigerating for 1 hour before cooking will help them bind)
Scoop out about 2 Tbs. at a time to form 8-12 small disks about 1/2 inch thick
Heat oil in a large pan on stove over medium heat
When oil is hot drop in patties and cook 4-5 minutes per side
Serve warm (ideas below) or store in fridge for up to 5 days

Serving Ideas
On top of a salad with tomatoes, cucumber, olives and tzatziki (recipe below)
In a whole wheat pita with lettuce, sliced cucumber, onions and tomato and tzatziki

5 Ingredient Tzatziki
(Mix all these ingredients in a small bowl and store in fridge for up to 1 week)
1 cup greek yogurt
Juice of 1 lemon
1 tsp dill
1/2 cup finely chopped cucumber
Salt and pepper

This falafel recipe was adapted from the Minimalist Baker and The Kitchn
Image from Minimalist Baker