Last night I conducted a fun event at Beacon Hill International School where I gave a nutrition demonstration created for parents and children on how easy it is to make healthy foods. I was asked to give parents healthy and affordable food ideas beyond boring old celery sticks and carrots. We started the night with my “Simply Savory Kale Chips,” since they only require three ingredients.
Some tips for making a great kale chip is to cook them until they're really flaky, and because every oven is somewhat different (heat wise) you have to keep checking on them until they’re perfect. Another trick I learned is to add the kale, olive oil, and sea salt into a large Ziploc bag and shake it. Lastly, don't use too much sea salt or they'll be too salty. The kale chips were an immediate hit with the adults, but the kids were reluctant to try them at first. However, once my four-year-old daughter Alaina tried them, the other kids joined in and the next thing you know they were all asking for more.
What the kids didn’t hesitate to try and loved the most were my “fuel bites,” which can be part of a healthy breakfast, snack, or even served as a dessert. Of course, the adults loved the fuel bites as well. I made two variations on my recipe: one with sun butter; and the other with Adams Peanut Butter. I recommend getting a no-stir peanut butter, such as Adams, to avoid additional prep time. You can make many different fuel bite variations by adding some coconut or different types of chocolate chips, I try to keep them healthy by using dark chocolate or semi chocolate with a high cocoa content.
The best thing about my fuel bites is the next time you want to do a fun kitchen activity with your kids making these together can teach them about healthy foods that are not only easy to make but taste delicious. The kids at this event were able to put their hands into the mix, roll it into balls, and eat their own creation. If you have any questions or comments please post below and until then enjoy some tasty recipe treats that are adult and kid friendly.
“No Bake Fuel Bites”
- 1 cup, oats
- 1/2 cup, peanut butter (sun butter can be substituted)
- 1/4 cup, raw honey
- 1/3 cup, raisins
- 1 tablespoon, chia seeds
- 1 tablespoon, ground flax seeds
- 1 teaspoon, ground cinnamon
In a large bowl, combine all ingredients and stir with a wooden spoon or your hands until mixture comes together. Refrigerate mixture for at least 20 minutes. Remove mixture from refrigerator, roll into 1” sized balls and place onto a plate. Cover and place plate in refrigerator or freezer until ready to eat.