One of my favorite ways to enjoy mushrooms is in these Mushroom Carnitas Tacos. Tacos are an easy, healthy dinner recipe and I also love that this plant-based dinner is also packed with flavor and fiber that keeps us feeling full.

How To Eat Mushrooms

Here are some additional ways in which we cook and enjoy mushrooms on a regular basis!

• Tacos
• Burritos
• Soups
• Sauces
• Stir-Fry
• On Pizza

Health Benefits of Mushrooms

1. Gut Health! Mushrooms contain a type of carbohydrate known as polysaccharides which can stimulate the growth of healthy bacteria in the gut! 

2. Support Immune Health: Mushrooms contain a variety of nutrients such as Selenium, Vitamin D and Vitamin B6. 

3. Vitamin D: Mushrooms are the only produce that are a source of vitamin D! Vitamin D supports immune health and helps the body absorb calcium. 

4. Support Cognitive Function: Lion’s Mane, Chaga and Reishi are 3 mushrooms known to support brain health!
5. Mushrooms may give you energy! Mushrooms contain B-vitamins. B vitamins help the body break down and release energy from food.

How To Make Mushroom Carnitas Tacos

You’ll need 1 pound of oyster or shiitake mushrooms, I like a little of both! Slice the mushrooms into thin strips and then place in a bowl with oil and spices. Let marinate for 15 minutes. Then roast in the oven at 425 F for 30 minutes, stirring occasionally, until browned. Top with fresh lime juice and cilantro. Serve on warmed tortillas topped with black beans, a jicama, carrot and cabbage slaw and avocado!

How To Make Jicama, Carrot, Cabbage Slaw

To make the slaw, shred jicama, cabbage and carrots and add to a small bowl. Top with juice from one lime, fresh cilantro (chopped) and a pinch of salt. Toss and let marinate in the fridge.

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Mushroom “Carnitas” Tacos

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 2

Ingredients

Tacos

• 4 tortillas
• mushroom “carnitas” see below
• 1/2 cup black beans
• jicama slaw see below
• 1/2 avocado

Mushroom "Carnitas"

• 1 pound mushrooms – King Oyster and/or Shiitake
• 3 limes
• 1 navel orange
• 2 tablespoons avocado oil
• 2 teaspoons ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon oregano
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon Fresh cilantro

Jicama Slaw

• 1/2 cup shredded jicama
• 1/2 cup shredded cabbage
• 1/2 cup shredded carrots
• 1 lime
• 1/4 cup fresh cilantro
• 1 pinch sea salt

Instructions

Mushroom "Carnitas"

• Juice the navel orange and 2 limes into a small bowl, add the oil and spices then whisk.
• Slice mushrooms into strips. Add to a large bowl and toss with the marinade.
• Let marinate in fridge for 15 minutes.
• Lay on a baking sheet and roast at 425 F for 30 minutes, stirring occasionally, until browned.
• Remove from the oven and top with lime juice and fresh cilantro.

Jicama Slaw

• Shred the jicama, cabbage and carrots, add to a small bowl and add juice from one lime, fresh cilantro (chopped) and a pinch of salt.
• Toss and let marinate in the fridge.

Tacos

• Serve warmed tortillas topped with mushrooms, black beans, slaw and avocado!

If you’re looking for learning videos for kids that are quality, wholesome and fun I recommend watching our new show, Fun With Food! Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, Registered Dietitian Nutritionist and mom of 2.

Benefits of Reading To Children

Today’s episode is all about the library! I love the library! A wonderful way for young children to learn is to read, or have a story be read to them. Reading is a wonderful way to introduce children to new words, concepts and adventures. Reading (and being read to) improves cognitive development such as reasoning, language skills, and information processing. When reading for pleasure, the reader is transported into the world of the book, no longer a passive observer, the child can feel apart of the story. Listening to a story (or reading a story) can help provide a deeper understanding of the world and culture presented in the book. Reading can also help a child’s social development by experiencing and understanding emotions through different characters, which may help them better understand their own emotions as well as the emotions of others!

Fruit and Vegetable Themed Books

I’m always on a mission to have fun with food, so today my goal was to find books about fruits and vegetables! The library is a great place to discover new books! Here are the books I selected from the library, as seen in today’s episode!

One Red Apple

The Fruits We Eat

The Vegetables We Eat

Eating The Alphabet

Science Experiments With Food

How Did That Get In My Lunchbox

Pete The Cat Three Bite Rule

The Very Hungry Caterpillar

Kid-Friendly Kitchen Tools

These are the kitchen tools we often use in our Fun With Food episodes!

We love and use these knives!

Fun With Food colorful plates, see here!

Where To Watch Fun With Food

Watch more episodes of Fun With Food here!

You can can also follow along for more food fun on Instagram here @funwithfoodkids.

What Is Fun With Food?

Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, a Registered Dietitian Nutritionist and mom of 2.

What More Episodes of Fun With Food

If you’re looking for learning videos for kids that are quality, wholesome and fun I recommend watching our new show, Fun With Food! Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, Registered Dietitian Nutritionist and mom of 2.

HOW TO EAT A RAINBOW

Did you know that the colors in fruits and vegetables are part of what makes them so good for our body? Fruits and vegetables contain natural compounds that give them their color and some amazing health benefits! Do you want to see really well, run really fast and be super strong?! Well, eating colorful foods such as fruits and vegetables can help you do just that!

Health Benefits of Red Foods

Red foods are red because of a natural compound called lycopene. Red foods help you have a strong heart.

Health Benefits of Orange Foods

Orange foods are orange because of carotenoids. Carotenoids help your eyes stay healthy so you can see.

Health Benefits of Yellow Foods

Yellow foods are yellow also because of carotenoids. Yellow foods contain a lot of vitamin A which helps your skin stay healthy.

Health Benefits of Green Foods

Green foods are green because of chlorophyll. Green foods are good for digestion which is a fancy word for how your body gets energy from the foods you eat! Green foods also help you go poop!

Health Benefits of Blue Foods

Blue foods are blue because of an antioxidant pigment called anthocyanin. Those are big words that mean that blue foods help support a healthy, strong brain!

Health Benefits of Blue & Purple Foods

Purple foods are also purple because of the antioxidants anthocyanin. Purple foods can help you have a strong brain and support heart health!
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Print

Fruit and Vegetable Rainbow

Prep Time 5 minutes minutes

Servings 1

Ingredients

• 4 Strawberries
• 1 Clementine Mandarin Orange
• 1/4 Yellow Bell Pepper
• 1/2 Mini Cucumber
• 8-10 Blueberries
• 2-3 Purple Grapes

Instructions

• Wash and slice the fruits and vegetables into small pieces, appropriate in size and safe per age of the child
• On a plate add a row of strawberries, then a row of orange segments, then a row of yellow bell pepper, then a row of cucumber, then a row of blueberries, then a row of grapes to make a… Rainbow!
• Enjoy!

Kid-Friendly Kitchen Tools

We love and use these knives!

Fun With Food colorful plates, see here!

Where To Watch Fun With Food

Watch more episodes of Fun With Food here!

You can can also follow along for more food fun on Instagram here @funwithfoodkids.

What Is Fun With Food?

Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, a Registered Dietitian Nutritionist and mom of 2.

What More Episodes of Fun With Food

If you follow me on Instagram, you know we’ve been chatting about grocery budgets and meal planning! I shared with you that my goal this year is to grocery shop once a week and to meal plan for the entire month at once to help organize my shopping. Below is our January Family Dinners Meal Plan, I hope it gives your inspiration or ideas for what to cook for your family this month!

Many of you messaged me on Instagram after I shared my Power Bowls on IG Stories asking for the recipe, so here it is! I love this recipe for so many reasons. You’ll see from the recipe and photos in this post, I veered off the meal plan calendar just a bit this week adding in some yellow bell peppers and tomatoes and then no olives. While I don’t mind having so many repeat meals in the month as it does help make meal planning easy for me, switching up an ingredient or two can really help the meal not feel so redundant.

Besides tasting great, these Power Bowls are also so incredibly healthy and good for you too! I love that these bowls are packed with fiber. Fiber is important to support hormone health, gut health, bowel regularity and blood sugar levels.

Plant-Based Recipes For Kids

My kids eat the same dinners that we do, however, I’ll offer the dinner in a different way. For example from this meal on a plate I added black beans, potatoes, yellow bell pepper, avocado and then a little salad with the dressing my kids prefer. Both my kids like the ingredients separated versus in a big bowl, so they enjoy a deconstructed version of this power bowl!

How Does Fiber Support Gut Health

Consuming foods with fiber is important for gut health, bowel regularity and immune health! Did you know that 70% of your immune system is found in the walls of your gut? Eating a variety of plants, around 30 different plant foods per week, has been shown to feed good gut microbes and in turn support your immunity! Prebiotics found in plant foods feed your healthy gut bacteria, known as probiotics. These probiotics release short chain fatty acids (SCFA) into the body, which help regulate the function of immune cells!

I love that this Power Bowl recipe contains over 11 different plant-based foods in one meal (including the dressing!)

Health Benefits of Avocados

Avocados are an excellent source of potassium, antioxidant vitamin E, B vitamins (which give us energy), fiber and monounsaturated fat. Half of a medium avocado contains approximately 7 grams of fiber! Fiber is important for maintaining gut health. Optimal gut health is important to help lower your risk of inflammation.

Adding healthy fats to a meals such as avocado, is a great way to increase satiety (feeling full longer) and manage blood sugar levels which is important for energy and hormone health.

Health Benefits of Beans

Beans are a great way to consume plant-based protein. Research has shown that just 4 servings of beans per week can lower your rise of heart disease by 14% (1)! A plant-based diet rich in beans may also improve brain function (2). The long-loved Blue Zones populations, eat about 1 cup a day of beans. There are so many amazing benefits to consuming beans plus they are very budget-friendly.

Plant-Based Family Dinner Recipe: Power Bowls!

Print

Power Bowls

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Servings 4

Ingredients

• 1 large sweet potato orange, yellow or purple
• 1 tbsp unrefined coconut oil
• 1-2 head romaine lettuce chopped
• 2 cups black beans drained & rinsed
• 1 mini cucumber sliced
• 1 avocado sliced
• 1 cup grape tomatoes
• 1 yellow bell pepper sliced
• 4 cooked beets sliced

Instructions

• Rinsed & scrub the sweet potato, cut away any bad spots. Chop and toss with coconut oil.
• Preheat oven to 350 degree Fahrenheit.
• Spread in a baking dish and roast in a preheated 350 degree Fahrenheit oven for 30 minutes. Stirring twice.
• Turn the oven up to 400 degrees Fahrenheit and roast for 15-20 minutes. Until the spuds are soft and the skin is crispy.
• Build your Power Bowl and top with dressing of choice, my go-to is our Cashew Caesar!

Notes

This recipe serves 4 people.

With a power bowl like this, the ingredient amounts are not important! You can add as much or as little of each item as your heart desires!

Dairy-Free Caesar Salad Dressing

This is my favorite dairy-free caesar dressing! It’s so flavorful, creamy and the cashews provide a healthy fat and fiber to this recipe. To note, this recipe only works with cashews, other nuts will not yield the same look, texture or flavor.

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Cashew Caesar

Servings 4

Ingredients

• 1/2 cup cashews – soaked overnight drained & rinsed
• 1/2 cup filtered water
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon capers with water
• 1 teaspoon yellow mustard
• 1 teaspoon liquid aminos
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• Pinch black pepper
• Pinch sea salt

Instructions

• Add everything to a high speed blender and blend on high until smooth and creamy.

Notes

1) Occasionally I will add a dash or two of nutritional yeast.

2) If you prefer a caesar with a kick (and immune boosting power) swap the garlic powder for a clove of raw garlic!

3) Quick soak the cashews with boiling water for just 30 minutes.

Plant-Based Program & Meal Plans

If you’re looking for more plant-based meal plans, check out the Plant-Based Program here! Included are meal plans with grocery shopping lists to make meal time and grocery shopping organized and easy. Learn more here!

Sources:

1: https://www.cmaj.ca/content/186/8/E252

2: https://pubmed.ncbi.nlm.nih.gov/25961184/

If you’re looking for learning videos for kids that are quality, wholesome and fun I recommend watching our new show, Fun With Food! Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, Registered Dietitian Nutritionist and mom of 2.

Health Benefits of Apples

Apples contain prebiotic fiber, which is beneficial for feeding your “good” gut bacteria and helping your microbiome thrive! While apple juice has fiber removed, it still contains antioxidants. Antioxidants are incredible at protecting cells from harmful free radicals, which may lead to chronic diseases over time. Apple skin contains an antioxidant called quercetin, which has many health promoting qualities, one of them being its role in reducing inflammation!

Health Benefits of Bell Peppers

Green bell peppers are high in vitamin C and a good source of fiber. Eating fiber-rich foods can help to promote a healthy gut! A carotenoid compound found in sweet green peppers, called lutein, may protect your eye health by protecting against damage caused by light exposure.
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Health Benefits of Cucumber

Cucumbers are a water-dense food, containing approximately 95% water! The antioxidants found in cucumbers, such as flavonoids and tannins, may lower oxidation and fight free radicals, which is important for reducing the risk of disease.

Kid-Friendly Kitchen Tools

We love and use these knives!

Fun With Food colorful plates, see here!

Where To Watch Fun With Food

Watch more episodes of Fun With Food here!

You can can also follow along for more food fun on Instagram here @funwithfoodkids.

What Is Fun With Food?

Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, a Registered Dietitian Nutritionist and mom of 2.

What More Episodes of Fun With Food

If you’re looking for learning videos for kids that are quality, wholesome and fun I recommend watching our new show, Fun With Food! Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, a Registered Dietitian Nutritionist and mom of 2.

Health Benefits of Peanut Butter

Peanut butter is made from peanuts. Peanuts contain protein, fat, fiber and a variety of vitamins and minerals. Peanuts contain omega-6, a fatty acid that lowers bad (LDL) cholesterol and increases good (HDL) cholesterol. Peanuts are also a source of arginine, an amino acid that promotes good blood vessel function and may help prevent heart disease.

Health Benefits of Jam

Jelly and jam are technically different, but when it comes to making a PB&J sandwich, they both work! I personally prefer using jam. Both are made by cooking sugar and almost any fruit; apples, blueberries, strawberries, grapes and raspberries are some of the most common. Fruit are water dense foods, and cooking the fruit reduces the water, thickening it. The natural pectin in fruit along with any added sugar also thickens jelly and jam into a delicious and nutritious spreadable treat! So, what is the difference between jelly and jam you ask? Jelly is strained to remove any chunks of fruit or seeds, while with jam, fruit and seeds are left in to provide texture. Jam is nutritious because fruit is naturally full of vitamins and minerals! For instance strawberries have more vitamin C than oranges! Amazing! Another great thing about jam is that it is usually made with fruit at it’s peak ripeness which is also when the vitamins and minerals are at their maximum level. Jelly, jam, preserves and marmalade (preserves made from citrus) are all ways to lock in fruit at it’s best and enjoy year round. As with any store-bought processed food, read the ingredient list to avoid excess added sugar or any sneaky unwanted ingredients like food dyes!
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Kid-Friendly Kitchen Tools

We love and use these knives!

Fun With Food colorful plates, see here!

Where To Watch Fun With Food

Watch more episodes of Fun With Food here!

You can can also follow along for more food fun on Instagram here @funwithfoodkids.

What Is Fun With Food?

Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, a Registered Dietitian Nutritionist and mom of 2.

What More Episodes of Fun With Food

WEllNESS TONIC 

Makes 4 servings

To make you’ll need:

4 cloves of garlic

2 inches fresh ginger, peeled and sliced

2 lemons, juiced

24-ounces of filtered water

1 tablespoon raw honey (or to desired taste)

Chop garlic and let garlic rest for 10 minutes (increases allicin benefits). Then in a stovetop pot add chopped garlic, peeled and sliced ginger, and juice from 2 lemons along with 24 ounces of water. Bring to a boil, then reduce to a simmer for 30 minutes. Strain liquid into a jar and let cool to room temperature. Stir in honey to desired taste, I usually do 1/2 – 1 teaspoon of honey per serving. Store in the fridge.

This wellness tonic has antiviral and antibacterial properties thanks to the garlic, ginger and honey. It is also packed with immune supporting vitamin C from fresh lemon juice! Enjoy!  

Print

Wellness Tonic

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Servings 4 servings

Ingredients

• 4 cloves garlic
• 2 inches fresh ginger peeled & sliced
• 2 lemons
• 24 ounces filtered water
• 1 tbsp raw honey

Instructions

• Chop garlic and let rest for 10 minutes (increases allicin benefits).
• In a stovetop pot add chopped garlic, peeled and sliced ginger, and juice from 2 lemons along with 24 ounces of water.
• Bring to a boil, then reduce heat to a simmer, for 30 minutes.
• Strain liquid into a jar and let cool to room temperature.
• Stir in honey to desired taste, I usually do 1/2 – 1 teaspoon of honey per serving. Store in the fridge.

Garlic Health Benefits

Garlic has many medicinal benefits ranging from supporting heart health to being effective at fighting off commons colds. Garlic has antibacterial properties do the natural compound in garlic called allicin and is a source of vitamin B6, manganese, selenium and vitamin C. Garlic also contains these minerals, phosphorous, calcium potassium, iron and copper.

Ginger Health Benefits

Gingerol is the main compound in ginger responsible for it’s medicinal properties. Gingerol has powerful anti-inflamatory properties and ginger can also help to soothe nausea.

Lemon Health Benefits

Lemons are rich in immune supporting vitamin C and they also contain vitamin B6, potassium, folic acids, flavonoids and important phytochemical known as limonene.

Honey Health Benefits

Honey has anti-inflammatory properties and antibacterial properties and is rich in antioxidants. I buy raw honey, which is much better for you than processed and pasteurized honey. This is because raw honey contains antioxidants that can support immune health and provide other health benefits. Another type of honey known as Manuka honey, has strong antibacterial properties that are beneficial for immune health. Please note, do not give honey to a child 12 months and younger.

More Immune Supporting Recipes From The Blog

10 Best Foods To Eat To Boost Your Immune Health

3 Immune Boosting Juices

Do I Need A Multivitamin If I Eat Healthy?

Lemon Immune Boosting Muesli

10 Ways To Support Immune Health

How To Make Banana Rainbow Pops

To make Banana Rainbow Pops you’ll need bananas, yogurt, sprinkles and popsicle sticks. This is a great recipe for children to help with. The more children can help out in the kitchen, the more it builds their kitchen confidence! You can watch the how-to video here!

Health Benefits of Bananas

Bananas contain potassium which supports heart health and muscle function. Bananas are also rich in fiber which is important for digestive health.

Health Benefits of Yogurt

For this recipe I used unsweetened greek yogurt, since both the banana and sprinkles add sweetness to the recipe. Choosing an unsweetened yogurt is also a great way to be mindful of sugar consumption. For dairy-free yogurt, I like an almond milk greek yogurt, there are also some incredible coconut milk yogurt options as well. I like the thickness of a greek yogurt which helps stick well to the banana however, you can use any yogurt that you prefer!

Dye-Free Sprinkles

I recommend dye-free sprinkles when you can. Dye-free sprinkles are typically colored with turmeric, beet juice and vegetable juice whereas traditional sprinkles may use artificial colors such as Red #3, Blue #1, Yellow #5, Yellow #6 and more. Studies have linked artificial colors / artificial food dyes to hyperactivity in children as well as behavioral changes, hives and asthma.

Print

Banana Rainbow Pops

Servings 6

Equipment

• 6 popsicle sticks
• 1 cookie sheet with parchment paper

Ingredients

• 3 bananas
• 2 cups yogurt I love using unsweetened almond milk greek yogurt
• 1/4 cup rainbow sprinkles Look for Dye-Free sprinkles!

Instructions

• Add parchment paper to a baking sheet
• Peel 3 bananas, then cut in half
• Place a popsicle stick in each banana half along the flat side
• Dip bananas in yogurt and roll to cover completely with yogurt
• Place yogurt covered bananas on cookie sheet with parchment and top with sprinkles
• Place the bananas in the freezer for 2-3 hours, then enjoy!

Kid-Friendly Kitchen Tools

We love and use these knives!

Fun With Food colorful plates, see here!

Where To Watch Fun With Food

Watch more episodes of Fun With Food here!

You can can also follow along for more food fun on Instagram here @funwithfoodkids.

What Is Fun With Food?

Fun With Food is an Educational Cooking Show for Kids. In each episode, we make a recipe or go on a food adventure while learning about letters, numbers, colors, shapes, nutrition, feelings and more. Fun with Food is created and hosted by Megan Roosevelt, a Registered Dietitian Nutritionist and mom of 2.

I created Nutrition Schoolhouse because of my passion for good nutrition, how important it is for growing bodies and minds and from seeing a lack of educational nutrition content for kids. 

With Nutrition Schoolhouse, we hope to be a wonderful addition to your child’s learning (whether you homeschool or not!) and spark an interest into the wonderful world of fruits, veggies and other nourishing foods!

APPLES STUDY

Our recent addition to the Nutrition Schoolhouse shop is our Apple Study! This 26 page Apple Study is a great way to learn about apples through paper play, reading books, making apple recipes, apple activities, learning about an apple’s life cycle and so much more.

WHAT’S INCLUDED:

• Apple Nutrition Education
• Apple Health Benefits
• Apple Anatomy
• Apple Life Cycle
• Apple Geography
• Apple Number Tracing
• Apple Letter Tracing
• Apple Matching Game
• Apple Recipes
• Apple Activities
• Apple Book List
• Apple Rhymes & Poems
• Apple Paper Play
• And More!

My daughter, who is 4.5, LOVES the Apple Paper Play! She also loves the apple recipes!!

You can learn all about + shop this new Apple Study here!

Print

Maple Blackberry Marinade

Servings 0

Ingredients

• 12 ounces Black Berries Fresh or Frozen
• 1 cup Filtered Water
• 2 tablespoons Lemon Juice
• 1/3 cup Pure Maple Syrup from Canada

Instructions

• Add the blackberries, water and lemon juice to a blender and blend until smooth.
• Pour through a sieve to separate the juice from the seeds.
• Add 100% pure maple syrup from Canada to the mixture in a small pot, and simmer for 15 minutes.
• Remove from the heat and let cool.
• Brush a generous amount of marinade on in-season produce and your protein of choice! We love salmon, zucchini and plums.
• Grill, roast or bake, then top with a touch more marinade after cooking, while everything is still hot. Enjoy!

TIP ON SHOPPING + SAVING IN SEASON PRODUCE: 

When blackberries are in season I love to u-pick or buy from the local farmers market. We often buy more than we can enjoy within a few days and to prevent the berries from going bad, I love to freeze them! Freezing berries locks in nutrition and keeps them from going bad before I can use them. For this recipe I personally used frozen blackberries however fresh works great too! 

If you don’t have a grill, you can easily bake or roast your favorite in season produce and proteins for a delicious in-season meal that is also full of nutrition!

 A BONUS OF BENEFITS WITH PURE MAPLE SYRUP:  

Maple syrup is a great option to naturally sweeten your recipes because not only does it provide sweetness, it also contains a variety of nutrients whereas traditional cane sugar for example, has no nutritional value. 

100% pure maple syrup from Canada is a natural sweetener that is derived directly from the maple tree’s sap that, when consumed in moderation, can be part of a healthy diet.

MAPLE SYRUP NUTRITION 101: 

Pure maple syrup is an excellent source of manganese and a good source of riboflavin. Pure maple syrup also has calcium, thiamin, potassium, and copper.

One serving of pure maple syrup (2 tablespoons) contains 35% of the Daily Value of Manganese and 15% for Riboflavin.

Scientists have also identified more than 67 different plant compounds, or polyphenols, nine of which are unique to pure maple syrup. One of these polyphenols, named Quebecol, naturally forms when the sap is boiled to produce maple syrup.

LOVE MAPLE SYRUP? CHECK OUT THESE SWEET RECIPES!

Oatmilk Maple Iced Coffee

Maple Coconut Italian Soda

Strawberry Margarita Mocktail 

Gluten-Free Carrot Maple Apple Pancakes

Maple Tempeh “Bacon” Brussels Sprouts Salad

Maple Apple Cinnamon Bites

Cardamom Carrot Coconut Cookies

Pumpkin, Maple, Nut & Seed Muffins

SHARE WITH US YOUR MAPLE SYRUP RECIPES!

If you make this recipe, we’d love to see! Tag us on Instagram @HealthyGroceryGirl

Disclosure: Thank you to Pure Maple From Canada for sponsoring today’s post and video!