Monthly Archives: April 2012

Signs of Spring Smoothie

Now that the Earth is springing to life, it is a perfect time to reflect the flavor of new beginnings in your food.
Here is a light and refreshing smoothie great for breakfast or an afternoon pick-me-up. Because of the high-water content, this is good to consume when you are feeling dehydrated.

Signs of Spring Smoothie

Strawberries add a light sweetness to smoothies

In a high-speed blender, add:

Two cucumbers, peeled if not organic

10 fresh strawberries, hulled
1 lime, peeled if not organic
1 yellow bell pepper
handful fresh mint
Blend until smooth and frothy. Yum!


Breakfast Popsicles!

We had a great question posted from a follower on Facebook…

Dear KGR, I have a hard time getting my 2 year old to eat veggies. Shocker, I know. I recently purchased popsicle molds and thought that sneaking some pureed veggies into the popsicle mix might be a sleathy way to get her to eat them unknowingly. Any suggestions for veggies that she would not be able to detect? And be a lot of bang for the lick… Thanks, Amelia K.

Dear Amelia,
Problem solved! All you have to do is make a Green Smoothie and turn it into a Green Pop! Your toddler will become so excited that you all handing her a “treat” she won’t even guess it is loaded with tons of healthy nutrients.
Here is a tried-and-true, Toddler-certified blend.

Kids Gone Raw Basic Green Smoothie
Use Local and Organic ingredients when possible!
In a high-speed blender, add
2 ripe bananas
3 handfuls mixed berries, such as raspberries and blackberries.
2 handfuls baby spinach
Agave or stevia to taste (optional)
1 cup filtered water to thin.

Spoon into popsicle molds and freeze!

We love to answer your food questions! Post away on FB at Kids Gone Raw.

30 Second Guac & RAWsome Cowboy Chips

Avocados are RAW-mazing. Sadly, these little green buggers are often cast aside as too fatty.

(Insert game show incorrect buzzer )
Avocados have zero cholesterol and only about three grams of (mostly) monounsaturated fat–a fast food cheeseburger has 12 grams of saturated fat! Avocados are incredible nutrient dense–in fact, avocados contain most of the 13 vitamins the human body must have in order to thrive. Not to mention they are super delish.

One of the most popular ways to eat an avocado is to make Guacamole. Below are two recipes. You can dunk cut veggies into it or make the Cowboy Chips that follow. Either way, you are in for a creamy, healthy snack that will make your body happy.

TIP: Make sure the avocados are ripe. If they aren’t, store them in a paper bag overnight to speed up the process. You want the skin to give slightly when you press.

Avocado Pop Quiz! Scroll to bottom for answer.
Where are 90% of the US supply of avocados grown?
a) New Mexico
b) Arizona
c) California
d) Maine

Everyone seems to have a way they like their guac. Share your recipes with us!

When your cupboards are bare or you are feeling lazy, here is the perfect way to whip up a fabulous dip.
MASH together: The flesh of 2 ripe avocados, the juice of one lime and a dash of sea salt. If you have some fresh cilantro, sprinkle on top.

in a medium bowl, mash together
4 ripe avocados, 1 chopped tomato, 1/2 chopped sweet or red onion, 1 clove minced garlic, handful fresh chopped cilantro, juice from 1 or 2 limes, generous pinch sea salt.

COWBOY CHIPS-makes 2 trays
3 cups frozen corn
1 cup flaxmeal
1 cup meat from baby thai coconut
3/4-1 cup water
2 cloves garlic, minced
1/2 tsp chili powder
1 tsp sea salt
2 TBSP chia seeds
sprinkles of sea salt

Blend all ingredients except chia seeds and sea salt sprinkles in a food processor until smooth and creamy. The consistency will be thick. Spread into two Teflex dehydrator sheets, about 1/8 inch thick. Sprinkle with chia seeds and sea salt.
Dehydrate at 110 for 30-36 hours. After TWO HOURS score the chips into triangles. After six-eight hours, peel them from Teflex sheets and continue to dehydrate another 24 hours. They will not feel crispy until you take them out and let them cool.

If you do not have a dehydrator, you can do this in the oven on the lowest temp–it will take much less time, so keep checking.

POP QUIZ ANSWER. Sunny California is the proud grower of 90% of the nation’s avocado supply. A single tree can produce 500 of the fruit!

Chocolate Nut Chewies & Other Easter Treats


1 cup of raw almonds or cashews

1 cup of pitted medjool dates (soaked in water for 2 hours if they are hard)

1/4 tsp sea salt

1. Place ingredients in a food processor & blend until a crumbly dough ball forms. If a dough ball doesn’t form, add in 1 tsp of water or agave nectar.

2. Pinch off a piece of dough & roll into a ball & then flatten it into an egg shape.

3. Place “egg” on a cookie sheet lined with parchment paper. Repeat until all of the dough has been shaped.

4. Place cookie sheet in freezer & then mix up the pink shredded coconut & chocolate sauce.

Pink Shredded Coconut:

1/4 cup of shredded coconut

1/4- 1/2 tsp beet juice

Place shredded coconut in a small bowl. Grate a little piece of a beet & drop a little beet juice or a beet shred in with the coconut & mix it up until it turns pink. Set aside.


1/2 cup of liquid/melted coconut oil (melt in a dehydrator or place jar of coconut oil in a bowl of hot water to melt)

1/4 cup of cacao powder

1/4 cup of agave or maple syrup

1. Place ingredients in a small bowl & whisk together until smooth & creamy.

ASSEMBLY: Remove dough “eggs” from the freezer & dip each egg into the bowl of chocolate with a fork or spoon. Place egg back on parchement lined cookie sheet & sprinkle with pink shredded coconut. Repeat until until all eggs have been dipped & place them back in the freezer to set.

If you have any chocolate sauce left over, pour it into chocolate molds or onto some parchment paper, edges folded up, & freeze.

These treats can be stored in the freezer or the fridge.

Enjoy! Yummmmmmmmmm! Recipe by Elizabeth Fraser of Kids Gone Raw & Girl Gone Raw


Favorite fresh fruit, seeds to plant, garden tools, fruit roll-ups, chocolate nut chewies, trail mix, books, bubbles … you get the idea. They healthier your Easter treats, the happier everyone will be! :-)

Wishing you & your family & lovely weekend!


Choices at Sunrise

What healthy choices will you make today? Will you… take the dog on an extra long walk? turn on music instead of the TV? pick up litter around your school? make a green smoothie instead of begging for the drive thru? Each morning, you have a clean slate to become a better you. Within each choice, no matter how small, you have a chance to make yourself and the world better. The easiest thing we can control is what we put into our mouth. Is it a habit to stuff it with processed, sugary, chemically laden junk? The next time you mindlessly reach for something icky, ask, “Is this the kindest thing I can do for myself?” If the answer is NO, make a Be Kind Green Smoothie instead! Within each sunrise is a promise for a better you. YOU ARE PRECIOUS! Treat yourself as such. Be Kind Smoothie In a high-speed blender add: 1 ripe banana 1 cup freshly squeezed OJ, or more for thinner consistency 2 cups cubed cantaloupe 2 stalks celery handful baby spinach honey, agave or stevia to taste, optional ice Blend until smooth and feel the love!

Within each sunrise is a promise for a better you.

YOU ARE PRECIOUS! Treat yourself as such.

Be Kind Smoothie
In a high-speed blender add:
1 ripe banana
1 cup freshly squeezed OJ, or more for thinner consistency
2 cups cubed cantaloupe
2 stalks celery
handful baby spinach
honey, agave or stevia to taste, optional

Blend until smooth and feel the love!