FUDGEY BLACK BEAN BITES These are NOT the typical “healthy” substitution. They are fudgy and fantastic and my kids LOVE them. Try them for a higher fibre, higher protein decadent desert. They are also gluten-free and vegan! Ingredients ​ Makes 12 brownies ​ 2 tbsp cocoa powder 1 x 15oz can black beans, drained and rinsed (rinse well) ½ cup oat flour ¼ tsp salt ⅓ cup maple syrup 2 tbsp brown sugar ¼ cup avocado oil *or other vegetable oil 2 tsp vanilla extract ½ tsp baking power ⅔ cup chocolate chips (reserve some for topping) ​ ​ ​ Instructions ​ ​ Preheat oven to 350F Combine all ingredients in a food processor (except chocolate chips) and blend until completely smooth Stir in chocolate chips and pour into muffin tins Top with additional chocolate chips Bake for 20-25 minutes and cool for 5-10 minutes before digging in! If too soft, leave them in the fridge overnight ​ Back to Recipes

ATOMIC GREEN SMOOTHIE This smoothie was developed to increase the greens my kids eat. We called it an atomic green mango shake and it’s a massive hit. Chia seeds give it a creamy texture and adds healthy fats and protein. Ingredients: ​ 1 cup of frozen mango 1 cup spinach ¾ cup of soy milk 1 tbsp Chia seeds 1 small ripe banana ​ Instructions: Blend all ingredients together until smooth, enjoy! Back to Recipes

LENTIL MCNUGGETS My kids love handheld food that they can dip. These nuggets are super quick and super tasty. ​ Ingredients ​ 1 19oz can of lentils, drained and rinsed ¼ cup oats 2 tbsp chia seeds ¼ tsp garlic powder 2 tsp ground cumin 5 basil leafs Juice from 1 lemon Pinch of salt and pepper Panko breading (whole wheat if you can find it) Avocado oil ​ ​ Instructions ​​ Drain and rinse the lentils and add everything (except the panko breading and avocado oil) into a food processor. Blend until smooth Heat a pan over medium heat With your hand form small bite size “nuggets” and roll them in panko breading Add avocado oil to the pan and place nuggets in, turn when brown Once done set aside on a paper towel to absorb excess oil ​ This recipe was created with inspiration from a recipe made by a fellow Dietitian Sarah Remmer https://www.sarahremmer.com ​ ​ Back to Recipes

PEANUT BUTTER AND JAM SMOOTHIE This smoothie is creamy and delicious and reminds me about the stress free times of my childhood. The protein from the peanut butter and Greek yogurt give this smoothie staying power and the fibre from the raspberries, chia and the oats will keep you energized for hours. Ingredients ​ 1 cup frozen raspberries 2 tbsp peanut butter 1 tbsp chia seeds 1/4 cup oats ⅓ cup greek yogurt 1 cup oat milk (or any milk variety) ​ ​ Instructions ​ Blend all the ingredients together in a bullet or blender of your choice. ENJOY! Back to Recipes

Body Image Worksheets for Preschool/Early Primary School This resource is designed to help young children develop a positive relationship with their bodies and promote body confidence. It is perfect for teachers, daycare providers and educators who want to support children to focus more on what their body can DO (over what it looks like) to promote healthy body image and self-esteem. This can be paired with the "Body Positive Guide" in the free resource section to send home with parents to continue the conversation.

SAY HELLO

HIGH PROTEIN BURRITOS I don’t know about you but my mornings always seem rushed! If I want a good quality protein for breakfast I need to plan ahead. These burritos are loaded with macros that will keep you full and satisfied for hours. Chopped mushrooms and canned beans are a great way to stretch your meat and add a ton of extra fibre. I batch cook these beauties and freeze them individually for a grab-and-go breakfast or lunch Ingredients ​ 400 grams taco seasoned turkey 15 large mushrooms, chopped 1 can black bean, drained and rinsed 1 red pepper, chopped, seeds removed 8 eggs, scrambled Shredded cheese Cilantro (optional) Sour cream Whole grain tortillas ​ ​ ​ Instructions ​ Pan fry ground turkey until almost cooked throughout and add chopped mushrooms and red pepper. Cook until all water is absorbed. Add black beans and remove from the pan into a bowl on the side Use the same pan to scramble and cook the eggs Shred cheese and chop cilantro Lay your tortillas out along the counter and top with meat mixture, eggs, cheese, and cilantro Use sour cream on the border of half the shell and fold to wrap Wrap individually and allow to cool in the fridge before transferring to the freezer Back to Recipes

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