Cooking For Kids
Dried Hemp Honey Apple – Gluten free, Nut Free, Dairy Free (Vegan), Soy Free
Oct 6th
Well, Autumn’s Apples have a new use in my house! These dehydrator dried Apple Wedges are truly decadent and great as a snack on their own or with your favorite cereal or trail mix. School friendly, these are a great way to store those apples away for a fine Fall memory on a winter’s day.
6 cups peeled and thinly sliced apples (I use organic Macs and sliced about 1/3 inch)
1/3 cup Mum’s Original Wild Flower Honey
1/4 cup Mum’s Original Slow Roasted Hemp Hearts
1/4 cup Mum’s Original Premium White Chia (Wholeseed)
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
1/8 teaspoon Mum’s Original Himalaya Inner Mountain Rock Salt
1. Place apples in a mixing bowl and coat pieces with liquid honey and vanilla.
2. In a separate bowl, add all remaining 4 dry ingredients together.
3. Slowly add in dry mixture to apple mixture while gently mixing. Try to ensure that apples are evenly coated with dry mix.
4. Place apples wedges in dehydrator, ensuring that apples are not stacked.
5. Dehydrate 10-12 hours depending upon machine used.
6. Store in an air tight container.
Super Oatmeal Cookies: Gluten Free*, Vegan, Nut Free, Soy Free
Jul 18th
These Super Oatmeal Cookies are just that: SUPER. Super full of great taste made with great superfoods that make this one a
superstar of nutrition that is high in fiber, minerals, anti-oxidants and Omega’s. Kids will gobble them up along with everyone else in the house. A great fast and easy breakfast or a snack on the go, these are easy to make and to store. But realistically, your only problem will be how to bake enough to keep them in the house!
CHIA MIX:
2 Tablespoons Mum’s Original Wholeseed Chia
6 Tablespoon Water
MIXTURE#1
1/2 cup Mum’s Original Coconut Oil (room temperature)
1 cup Mum’s Original Coconut Sugar
2 teaspoons vanilla
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon Mum’s Original Himalayan Rock Salt
MIXTURE#2
1 cup Mum’s Original Oat Flour*
2 cups Mum’s Original Quick Flake Oats*
3/4 cup Mum’s Original Goji Berries
1. Stir chia and water in a bowl and let sit for 1/2 hour.
2. Add Chia Mix to Mixture #1 and blend in a food processor until thoroughly combined.
3. Add food processor mix to Mixture #2 and hand mix until all is combined.
4. Place a tablespoon of dough an inch apart on a pre-oiled cookie sheet (I use coconut oil). Gently press each one down with a fork.
5. Bake in a preheated oven of 375F for 8-10 minutes. Once out of oven, cool on a cookie rack.
* – Mum’s Original’s entire oat line is less than 5 parts per million of gluten.
Falafel with Cucumber Mint “Rawgurt” Dressing- Vegan, Gluten Free, Dairy Free, Nut Free, Soy Free
Jun 14th
Falafel is one of those ‘personal’ tastes. Some love a fried one, some love a baked one, others opt for a spicy taste while 
children often enjoy a milder palate. Well, this falafel has it all. It is adult and kid friendly and it is a mild version that can be pumped up for spice if need be. You can also make large batches to be frozen and just simply reheat on a greased pan at 350F for 10-15 minutes. The sauce is a great dairy-free experience of cool freshness which is a lovely addition to the more complex tastes of the falafel. Enjoy!
FALAFEL
2 cups presoaked chickpeas (equals 1 1/2 cups dried chickpeas soaked in 3-4 cups water for 12 hours)*
1 tablespoon Mum’s Original Wholeseed Chia
3 tablespoons lemon juice
1 1/2 cups diced white onion (approx. 2 medium ones or one large)
1/2 cups cooked (or canned) Fava Beans
1/2 cups Mum’s Original Roasted Hemphearts
1/3 cup washed, dried and chopped cilantro
1/3 cup washed, dried and chopped Italian parsley
5 large peeled cloves garlic**
1 1/2 teaspoon dried cumin**
1 1/2 teaspoon baking powder
1 1/2 teaspoon Mum’s Original Rock Salt
6 tablespoons Mum’s Original coconut flour
3/4 cup Mum’s Original coconut oil (optional)
- Wash and soak the 1 1/2 cups of dried chickpeas in 3-4 cups of water in the fridge for 12 or more hours (change water every 12 hours if you soak for a day or two). Rinse and drain when ready for use. (Note: the dried chickpeas will now be larger as they retain water after soaking).
- Add 2 cups of soaked chickpeas to a food processor along with all other ingredients, EXCEPT for coconut flour and coconut oil (leave these 2 aside).
- Pulse mixture until it starts to break apart. Then blend (medium/high) until mixture is well mixed but is NOT smooth.
- Place chickpea mix in a bowl and add coconut flour. Mix together with a spoon.
- If frying, place 1/2 of the coconut oil in a large fry pan and place on medium/high heat. Once pan and oil are hot, take 1/2 of chickpea mixture and form into 2 inch balls. Gently press down and shape each falafel so thickness is about 3/4 inch thick. Carefully drop the falafel into the oil. Turn frequently until a light crispy brown exterior forms. Add more oil is it needs it. Remove and drain on paper towel. Use remaining oil and make falafel out of the remaining chickpea mixture.
- If baking, preheat oven to 350F. Oil a baking sheet with coconut oil or other cooking oil. Make 2 inch balls out of entire chickpea mixture and gently press down on each until flat and approx 3/4″ thickness. Place on sheets and cook for 15 minutes. Turn falafel over and cook a remaining 15 minutes or until falafel is a light brown on both sides.
*- If you use canned and drained chickpeas, your mix will become much more runny. To counter this, add 4-5 more tablespoons of coconut flour or more, until mix is no longer runny/sticky and can be easily formed into balls for frying.
** – For a spicier version, add 1-2 more garlic cloves and double the cumin. Feel free to add chili flakes if you like heat.
Cucumber Mint “Rawgurt” Dressing
1/2 a English Cucumber (peeled) approx. 6″.
1/3 cup Mum’s Original Roasted Hemphearts
1 tablespoon olive oil
1 tablespoon lime juice
3 large fresh mint leaves
1/4 teaspoon Mum’s Original Rock Salt
1/8 teaspoon cumin
Blend all ingredients together in a food processor and serve as a drizzle or on the side of the falafel.
Gluten Free Vanilla Cupcakes with Vegan Chocolate Icing-Gluten Free, Soy Free, Nut Free
Apr 12th
Now you can have your gluten free cake and eat it too! This cupcake is loaded with nutrition with coconut flour and coco
nut nectar sugar. The coconut flour is gluten free with a whopping 58% fiber allowing for reduced blood sugar levels. The coconut sugar is high in minerals (Magnesium, Potassium, Zinc and Iron) and Vitamins B and C and is a very low Glycemic Index sweetener (35GI) with a low fructose level of 10%. The icing includes superfood cacao with lots of minerals and heart healthy effects along with roasted hemp and its whole protein, GLA, chlorophyll and Vitamin E! Awesome taste, awesome nutritionals and super easy. Enjoy!
Cupcakes:
½ cup sifted Mum’s Original Coconut Flour
½ cup Mum’s Original Coconut Nectar Sugar
½ teaspoon Mums Original Inner Mountain Himalayan Rock Salt
¼ teaspoon baking soda
5 eggs (medium, organic free range)
½ cup melted or soft (but not hot) Coconut Oil
2 tablespoons Vanilla Extract
(for garnish: Mum’s Original Roasted Hempseeds and Goji Berries)
- In a medium sized bowl, combine and stir coconut flour, coconut sugar, salt and baking soda.
- In food processor, blender or magic bullet combine eggs, coconut oil and vanilla bending for 30 seconds.
- Hand mix wet ingredients into dry and hand blend (or use a hand mixer) until smooth.
- Pour batter into oiled muffin tins (use coconut oil).
- Bake at 350° for 15 minutes. Remove from oven and let stand.
- Cool completely and remove from tins.
- Top with Vegan Omega Chocolate Icing (below) and garnish with a pinch of Mum’s Roasted Hempseeds and one goji berry per cupcake.
Vegan Omega Chocolate Icing
½ cup Mum’s Original Roasted Hempseeds
3 tbsp warm water
¼ cup plus 1 tbsp Mum’s Original Raw Cocao Powder
¼ cup maple syrup or agave nectar
½ tsp vanilla
¼ tsp cinnamon
Pinch ground ginger
Pinch ground nutmeg
Blend all ingredients in a food processor or magic bullet for 1 minute. Add more water if you need a thinner consistency and scrape sides. Blend for another two minutes until creamy consistency.
Healthy Hot Cocoa – Gluten Free, Nut Free, Dairy Free
Dec 8th
Hot Chocolate, although yummy, conjures up images of sugar, marshmallows and the resulting sugar spikes in the kiddies. I have developed a GOOD FOR YOU version that you can serve without any guilt at any time. Easy to make, this has a couple 
of “tricks” to get you from a poor choice to a great one without sacrificing any taste. I have also provided a “raw” version (in the brackets) for anyone who wants to make an even better choice. Enjoy!
2 Cups Rice Milk (raw nut milk)
3 Tablespoons Cocoa Powder (raw cacao powder)
2 Tablespoons Maple Syrup (or raw Agave Nectar)
1.5 Tablespoons Mum’s Original Raw Roasted Hempseeds
1 Teaspoons ground Salba, a premium ground white Chia
1/8 Teaspoon vanilla extract (1/4 tsp raw ground vanilla)
Pinch of both pinch cinnamon and nutmeg
Blend the Mum’s Roasted Hempseeds along with 1/4 Cup of the Rice Milk in a Magic Bullet until smooth. Add to the Magic Bullet the cocoa, syrup, Salba, vanilla, cinnamon, nutmeg & blend. Add the 1.5 remaining Rice Milk to a sauce pan and place on stove top element. Put on medium heat. Take the blended mixture and add while stirring to the Rice Milk. Heat to desired temperature. For a frothy “top” place 1 Tablespoon Hempseeds and 2 Tablespoons water in a Magic Bullet – blend until fluffy and top off the Hot Cocoa with it. Note: For a “new flavour” try adding 1 tablespoon of orange juice.
“Back to School” Soup
Sep 7th
Well, I cannot think of an easier meal or school lunch than a soup that has 3 main ingredients. The lentils combined with the brown ice form a whole protein that is even higher with the roasted hempseeds on top. This is also a great solution for any leftover rice that needs a good home.
Rice:
1 cup uncooked brown basmati rice (or another kind of brown rice)
2 cups water
Soup base:
2 cups dried red lentils (washed)
7 cups water
4 tablespoons Shiro (white) Miso paste
Finish:
Sprinkle 1 teaspoon Mum’s Original Roasted hempseeds on each serving, along with (optional) a pinch of dried chili flakes and chopped parsley.
Rice Preparation :
Clean rice of any impurities and place dry rice in a pan and add water. Rinse to remove extra starch until water runs clear. In a heavy bottomed deep pan or pot with a good lid, add 2 cups water and the washed and soaked rice. Bring to boil and then place lid off to one side so steam can escape and put on low heat. Cook for 15 minutes then turn all heat off, close lid and let sit for 15 minutes.
Soup Preparation :
Boil 6 cups water, add rinsed red lentils and turn down heat to medium. Stir and cook for 10 minutes until red lentils are soft. Take 1 cup water and add miso paste and mix. Add to lentil mixture, and blend with a hand held blender (or place in food processor). Add a 1/2 cup of cooked rice to a soup bowl and pour 1 1/2 cups of lentil mixture on top. Add hempseeds, chili flakes and parsley to taste.
Chocolate Banana Smoothie – Gluten Free, Dairy Free, Nut Free
Jul 15th
My Kids LOVE this smoothie for breakfast and after school. One serving is all of your Omega 3 EFA’s for the day and 18 grams of whole protein!!!! It is so nutrient dense but hey don’t even know it is good for them…a nice break for me too!
1 Frozen Banana (peel banana before placing in freezer)
4 Cups Rice Milk
6 Tablespoons Mum’s Original Roasted Hempseeds
4 Tablespoons Mum’s Original Ground Chia
4 Scoops (32 grams) of Chocolate Flavoured Greens (I like Amazing Grass)
4 Tablespoons Mum’s Original Cacao powder
2 Tablespoons Mum’s Original Coconut Sugar
Blend all ingredients in a blender. Serve immediately or refrigerate for up to 12 hours. Makes 2 servings.
Super Duper Energy Bars – Gluten Free, Soy Free, Vegan
May 20th
Description
This simple recipe will provide a super protein and Omega infused energy boost for post workouts or as a pick-me-up first thing in the morning or mid-afternoon. Easy to make, store this in the fridge for the go-to energy bar.
- 2 1/2 cups almond meal
- 1 cup unsweetened shredded coconut flakes
- 1 cup Mum’s Original Roasted Hemp Hearts
- 1/3 cup Mum’s Original Hemp Protein Powder
- 1/3 cup Salba whole seed
- 1/2 cup chopped dried cranberries (or other dried fruit like Goji Berries)
- 2 tablespoons Amazing Grass Superfood Powder – Berry flavoured (or another green powder)
- 1/4 teaspoon powdered cinnamon
- 1/3 cup agave
- 3/4 cup melted coconut oil
- 1/2 teaspoon vanilla
Mix the first 8 ingredients together (all dry ingredients) in a bowl. In a separate bowl, add together the last three (agave, coconut oil and vanilla). Combine the wet ingredients with dry ingredients and mix well. Place into a glass 13 x 9 inch pan at 3/4 inch thick and push down and level. Place in freezer to become solid. Let set 1 hour. Take out and cut into squares. Place squares into a container in the fridge for easy access.
Banana Dip – Gluten Free, Nut Free, Soy Free, Dairy Free
Apr 8th
Description
From the book, BETTER BEING:
Kids love this one, as it tastes great and they can “play” with their food. Serve with pieces of different types of fresh fruit to add to the fun and nutrition.
- 1 cup Mum’s Original roasted hemp seeds
- ¼ cup brown rice milk
- 2 tbsp olive oil
- 1 ripe banana
- ½ tsp cinnamon
- ½ tsp vanilla
- 2 tbsp maple syrup
- ¼ tsp dried ginger
- Pinch of nutmeg
Blend first three ingredients in food processor until smooth. Add remaining ingredients and blend until smooth.
