Jr Chef Recipes

Spring Hummus

Serves 6- 8 *Vegan *Gluten/nut-free *Organic *High in protein & fiber *Kid approved!

2 Cans of Garbanzo beans (no salt added, BPA free). Drained well.

Juice of one fresh lemon. 

1 clove of garlic. 

1 teaspoon of sea salt. 

1 tablespoon of ground cumin. 

1 teaspoon of ground cayenne pepper (optional)

2 tablespoons of roughly chopped fresh cilantro. 

2 tablespoons of tahini (sesame seed butter).

1/4 cup of olive oil. 


Combine all of the ingredients into a food processor. 

Blend everything until the Hummus becomes smooth, and creamy.  

Turn off the machine, give this a mix, and taste (adjusting seasonings if you need)

Enjoy this yummy dip along side sliced celery, and  baby carrots.


Colorful Quinoa Salad

*Serves 6-8 *Vegan *Gluten/nut-free *Organic *Great source of protein/ fiber/ magnesium/ calcium 


1 and 1/2 cups of white quinoa. 

2 cups of water. 

1 tablespoon of ground turmeric. 

2  tablespoons of ground cumin. 

Juice of one fresh lemon. 

3-4 stalks of cleaned celery (finely chopped)

3-4 Baby bell peppers cleaned, and chopped fine. 

3 tablespoons of finely minced fresh cilantro. 

1 teaspoon of ground cayenne (optional)

1 teaspoon of sea salt. 

1/4 cup of olive oil.


Place the Quinoa into a dry large pot, turning the heat on medium high.

Begin to slowly toast the grains, until it becomes fragrant (and you hear a popping sound) 2-3 minutes.

Mix this well with a wooden spoon. 

Next, slowly pour in the 2 cups of water, along with the ground turmeric.

Place a lid on top,  turning the heat to high, and bring this to a boil.

Once this comes to a boil, lower the heat to low.

Simmer this for 15 minutes until the grain is completely cooked through. 


Once the Quinoa is fully cooked, fluff this with a fork (preventing this from getting mushy)

Next add the chopped vegetables, remaining spices, olive oil, lemon juice, and cilantro. 

Give this a few mixes with a large spoon. 

Give the salad a taste, adjusting the seasonings if you need.  Enjoy!!

Pasta Primavera

*Organic *Vegetarian *Gluten/Nut-free *High in protein & fiber 

*Serves 6-8


1lb of gluten-free pasta (we used this brand - a blend of brown rice, quinoa and corn).

Half a bunch of fresh asparagus (roughly 8-10 spears) cleaned, and chopped into bite size pieces. 

4-6 baby bell peppers (yellow, orange & red) cleaned, and chopped into bite size pieces. 

4-6 medium swiss chard leaves & stems (cleaned and chopped into bite size pieces)

3 tablespoons of olive oil. 

The zest of one fresh lemon. 

2 tablespoons of ground oregano. 

2 teaspoons of sea salt.

1 teaspoon of ground cayenne pepper. 

Freshly grated parmesan cheese. 


Begin by boiling water into a large stock pot. lowly add the dried pasta, along with one teaspoon of sea salt. 

Give this a big mix, lower the heat to medium, and cook the pasta till al dente (roughly 5-7 minutes).

Slowly add the chopped vegetables into the same pot, giving this another mix. 

Cook for 1 minute ( keeping the vegetables crisp)

Next, turn off the heat, and drain the pasta and vegetables into a large colander. 

Place the warm pasta and vegetables back into the pot.

Add the olive oil, lemon zest, oregano, remaining sea salt,  cayenne pepper, and fresh parmesan cheese. 

Give this a generous mix, and give the pasta a taste (adjusting the flavor/ seasoning if you need)

Enjoy this yummy, and hearty dish for lunch or dinner! 

Vegan Tacos

*Serves 6-8 *Organic *Gluten/nut-free *Vegan *High in protein & fiber


3 cups of pre cooked Pinto beans (you can used BPA free canned/no salt added) 

6-8 corn tortillas (kept warm)

6 baby bell peppers (multi colored, cleaned and chopped fine)

1 large head of romaine lettuce (cleaned and chopped)

3 tablespoons of chopped fresh cilantro. 

2 tablespoons of olive oil

Juice of one lime

3 medium avocado (sliced)

2 teaspoons of sea salt 

1 tablespoon of dried oregano 

1 teaspoon of cayenne pepper (optional)

Place the pinto beans ( along with half a cup of the bean liquid into a food processor).  

Next, add sea salt, oregano, lime juice, cilantro, and olive oil.  Blend this until everything is well incorporated. 

Give this a taste, adjusting the seasonings if you need. 

(You can add the mashed beans into a large pan, and warm through until you are ready to eat).


Next place a generous spoonful of the mashed beans onto your tortillas, along with a few pieces of the sliced avocado, chopped lettuce, bell peppers, and cilantro. 

You can also add some additional lime slices to each plate, a few sprigs of cilantro for added color, and flavor!

Feel free to add other yummy toppings like toasted pumpkin seeds, sunflower seeds, roasted wweet potatoes, etc. 

The choices are endless! Enjoy!

Vietnamese inspired Spring rolls

*Serves 6-8 *Gluten/Nut-free *Vegan *Organic * Kid tested!


1 package of rice paper wrappers (Vietnamese style)

3 cups of precooked short grain brown rice (cooled) 

2 medium avocado sliced

1 large English cucumber (rinsed and chopped small)

4-6 large pieces of lettuce chopped (such as Red leaf lettuce)

3  large carrots (rinsed and shredded fine)

1/4 cup of fresh herbs minced fine (such as cilantro/basil/mint)

2 tablespoons of hemp seeds 

2 tablespoons of Tamari sauce (low sodium/gluten-free soy sauce)


To assemble, fill up a large bowl with room temperature water, next dip the rice paper wrappers into the water for 1 minute (keeping the wrapper intact).

Next, place the wrapper onto a large plate, adding a spoonful of the rice, vegetables, avocado, herbs, and a sprinkle of the hemp seeds. Begin to fold the wrapper like a burrito.  

Continue to make the additional spring rolls.

Serve the Tamari sauce alongside, with an additional sprinkle of the hemp seeds on top of the spring rolls for a pretty, and crunchy garnish. 

Tofu Noodle Salad

*Serves 6-8 *Vegan *Gluten/nut- free * Organic *High in protein and fiber!

1 package of red lentil pasta 

1 package of extra firm tofu (diced into bite size pieces)

1 cup of cleaned, and diced brussel sprouts 

4-6 baby bell peppers (cleaned and chopped into bite size pieces) 

2 tablespoons of fresh herbs (such as basil/cilantro/or Italian parsley), chopped fine.

2 tablespoons of low sodium Tamari sauce 

2 tablespoons of olive oil

Juice of one lime


Cook the pasta according to package instructions (8- 10 minutes).

While the pasta is cooking, slowly add the diced tofu, and brussel sprouts. 

Giving everything a big mix. (cook on med/high heat).

Once the pasta, tofu, and brussel sprouts become fork tender, drain everything well into a large colander. 

Next, add some cold water to cool this down before eating. 


Place the ingredients back into the pot, adding the chopped bell peppers, herbs, Tamari sauce, olive oil, and lime juice. 

Give this a taste, adjusting the seasoning if you need.

Enjoy this yummy salad warm, or cold. Add a sprinkling of sesame seeds on top, for added crunch, and protein!

Vegetable Quesadillas

*Organic *Gluten/nut-free *Serves 6-8

1 package of corn tortillas 

1 package of shredded Mexican cheese blend 

2 cups of baby spinach ( Rinsed and chopped)

4-6  Baby bell peppers ( mixed colors) rinsed and sliced fine

3 medium avocados sliced 

2 tablespoons of melted coconut oil 

Begin by placing a small handful of the peppers & spinach on each tortilla, followed by the cheese.

Next add the other tortillas on top.

Warm up a large skillet on medium heat

Add 2 tablespoons of coconut oil, add the quesadillas, and brown these for 1 minute per side (being mindful of not over crowding the pan) 

Once the quesadillas are finished cooking, let these cool down for 1-2 minutes and slice into quarters.

(You can serve the sliced avocado alongside) 

 Unbaked Granola bar cookies

*Organic *Gluten/nut-free *Vegan *Low sugar *High in protein and fiber *Makes about 18 cookies 

2 cups of thick rolled oats (old fashioned)

1/4 cup of raw sunflower seeds 

1/4 cup of raw hemp seeds

3 medium dates

1/4 cup of Raw Cacao powder (dry ingredients)

1 teaspoon sea salt 

1 teaspoon ground Cardamom 

The zest of one orange 

2 tablespoons cup coconut oil 

1/4 cup of filtered water ( room temperature)

Place all of the ingredients into the food  processor, pulse this a few times until everything becomes well incorporated (resembling a thick dough)

Next, add a spoonful of the cookie mixture onto your work surface (a cutting board lined with parchment paper).

Begin forming the cookies into your favorite shapes & sizes. Enjoy these cookies right away.

During the summertime, you can make a batch in advance, and place these in the fridge. Left over cookies can be placed in an airtight container. Enjoy!!