Recipes

Breakfasts:

Plain yogurt with maple syrup and Stevia (see below for details), granola, frozen blueberries or sliced banana

Fruit shakes: bananas, milk, and any of the following: frozen blueberries, strawberries, raspberries, peaches, pineapple, and mango. Sometimes we add plain yogurt, unsweetened cocoa or carob, and occasionally I sneak in tofu for protein when no one is looking.

Sprouted wheat toast or sprouted cinnamon toast with yogurt cream cheese. Both kids would only eat white bread when we started, but we slowly moved to oat bran and then whole wheat and finally sprouted grain and Ezekiel.

Snacks:

The easiest way to get vegetables in is to put out a plate as they walk in the door from school or are sitting doing their homework. I try to vary the choices among baby carrots, long whole carrots, cucumbers, celery (plain, with peanut butter/ almond butter/ cream cheese), broccoli, all colors of peppers, cherry tomatoes, snap peas, green beans, etc. At first, they would only eat a few of the above, but over time they have started eating whatever I put out. To my surprise, all their school friends and the neighborhood kids do too. I sometimes add ranch dressing in the center or some cheese chunks, rolled up cold cuts, or some fruit depending on what is in the fridge.

Salad at dinner gives everyone raw (enzyme-rich) food. At first they wouldn't touch anything but iceberg lettuce but I have successfully worn them down by adding and changing until they eat almost anything. One key was finding a dressing that the kids liked. As in all things, quiet persistence wins out just as you are about to give up.

Drinks:

Now that we have been at this awhile, the kids don't crave juice anymore (juice raises blood sugars and affects the immune system in similar ways to sugar), but in the beginning I was desperate for sweet choices.

Hot cocoa: whole milk, unsweetened cocoa, 1/2 packet Stevia
Lemonade: lemon juice, water, 1/2 packet Stevia
Spritzer: seltzer, unsweetened cranberry juice, lime juice, 1/2 packet Stevia
Hot vanilla milk: milk, cinnamon, vanilla, 1/2 packet Stevia

I use Stevia for sweetener because it is a plant that is dried and ground to produce a white sweet powder and doesn't seem to pose the possible health risks of artificial sweeteners. The packets are available in health food stores and although it can have a saccharin flavor if you use too much, it is good in the above recipes.

Now that they have less of a sweet tooth, they mostly drink water.

Desserts:

Nut Cookies

1 and 1/2 cup nuts (any combo of almonds, walnuts, cashews, hazelnuts, etc.)
1/2 stick butter or less butter and some olive or coconut oil
1 cup whole wheat or spelt flour
1/8t. Stevia extract and less than 1/4 cup maple syrup
1t. cinnamon
1t. ginger
1/4t. cloves
1/4t. nutmeg

Process nuts until they are very finely chopped. Add rest of ingredients. Mix until everything sticks well together. If too dry, add some applesauce or small amounts of water until it all is moist enough to form balls. Make small round balls and place on cookie sheet. Press with fork to give cookie shape. Cook at 300 for 20 minutes.