Nutritious Family Meals Made Easy
When we’re jugging multiple responsibilities, caring for ourselves and our families, negotiating work, trying to fit our yoga practice in, and any number of other obligations, we need our food to have enough power to fuel us effectively. Fortunately, even fun and easy food can be nourishing and support our wellbeing. As a new mom who is passionate about healthy eating, I’m always looking for dishes that are easy to eat and to share. Salads and finger foods can be a centerpiece for a meal, snacks for a busy day, or packed for a picnic in local parks or the backyard on a sunny day.
These days, I find that nourishing myself with the best whole foods, prepared in simple ways to fit into my busy life, is an important part of maintaining my own vitality. Simple is often best! In addition to my staple Glowing Green Smoothie?, I find ways to include vitamin-rich greens throughout the day such as Brussels sprouts, asparagus, and green peas. I like to begin with seasonal fare and mix flavors and textures to keep it interesting. When developing family friendly dishes, I look for combinations that are easy to assemble, colorful, and packed with flavor that kids and adults both enjoy. If we start with amazing food, we end with an amazing day.
Kimberly Snyder prepares one of her signature salads
Here are a few recipes I’ve created that are family-friendly, packed with nutrients, and ready to eat on the go. These recipes, like all Beauty Detox recipes, are vegan/plant-based, gluten-free, soy free, and are properly food combined to support digestion.
Spring Bounty Gluten-free Pasta Salad
Spring Bounty Gluten-free Pasta Salad
Serves 4
Ingredients
8 ounces gluten-free pasta, your choice of shape
(spaghetti, spirals, wagon wheels, small shells, etc.)
1 Tbsp first cold pressed olive oil
1 cup green peas (in season in spring so you can readily find them fresh now)
1 ½ cups baby spinach leaves or chopped regular spinach leaves
2 tablespoons nutritional yeast
1/3 cup unsweetened coconut milk
½ cup raw sliced asparagus
1 Tbs. thinly sliced spring onions
¼ cup diced raw carrots
¼ cup chopped Kalamata olives
Sea salt to taste
Freshly ground pepper to taste
Directions
Cook the pasta in boiling water according to package directions, being sure not to overcook and keep more on the al dente side (especially important with gluten free pasta, which can turn mushy quickly). Drain and set to the side.
Cook the peas and spinach in a saucepan in some water, until softened. Be sure not to overcook, and keep the green color.
Combine peas and spinach with the nutritional yeast and coconut milk in a food processor or blender and process until smooth. Pour over cooked pasta and mix well. Add in asparagus, spring onions, carrots and olives. Season with salt and pepper as desired.
Raw Brussels Sprout and Walnut salad
Raw Brussels Sprout & Walnut Salad
Serves 4
Because Brussels sprouts are so high in Vitamin C, I like to eat them raw, which most people rarely do. Roasting will denature much of that precious vitamin C , although they will still be beneficial for their mineral content,. This is a great pre-dinner salad, an accompaniment to something heavier, or made more substantial by adding in more walnuts per serving.
This salad is best left in the refrigerator for at least three hours before serving, so that the raw Brussels sprouts leaves can marinate and be somewhat softened by the raw apple cider vinegar. Try to make it in the morning sometime, so it will be perfect for your picnic!
Ingredients
1 pound Brussels sprouts
¼ cup very thinly sliced spring onions
1/3 cup walnuts, coarsely chopped
1 tsp. finely grated ginger
1 ½ Tbs. parsley, coarsely chopped
2 Tbs. raw apple cider vinegar
Splash of olive oil
High quality sea salt, to taste
Freshly ground black pepper, to taste
Directions
Trim the ends from each Brussels sprout deeply, about half an inch each. Peel the leaves off individually and add to a large mixing bowl, until only the inner, compactly grown leaves are left. Discard this inner part.
Add spring onions, walnuts, ginger and parsley, and the raw apple cider vinegar. Add a splash of olive oil, sea salt, and black pepper and adjust seasonings, to taste.
Jicama, Avocado & Blueberry Lime-Herb Salad
Jicama, Avocado & Blueberry Lime-Herb Salad
4-6 servings
Ingredients
3 cups peeled and cubed jicama
1 cup blueberries
1 medium firm avocado, cut into two-inch squares
1/3 cup freshly squeezed lime juice
Pinch of cayenne pepper
1 Tbsp coconut nectar or maple syrup
1 Tbsp fresh basil, chopped finely
1 Tbsp fresh mint, chopped finely
1/4 tsp lime zest, freshly grated
Directions
Mix jicama and blueberries in a large bowl. Place avocado in a smaller bowl, pour lime juice on top and mix gently to saturate the avocados completely. This will ensure the avocados don’t brown if stored for a bit.
Add the avocados to the jicama and blueberries, leaving the extra lime juice at the bottom of that bowl. Whisk in the cayenne pepper, coconut nectar or maple syrup. Add to the fruit bowl and mix gently with the basil and lime zest.
Cilantro Lime Cauliflower “Couscous”
Serves 4-6
Ingredients
1 medium head cauliflower
1 Tbs. coconut oil
2 small garlic cloves
1/3 cup spring onions, thinly sliced
¼ cup chopped cilantro
¼ cup chopped watercress or microgreens
Sea salt to taste
Freshly ground black pepper, to taste
¼ cup fresh lime juice
Directions
Wash and let the cauliflower dry completely (this is very important!). Chop into florets, removing the stalk. Place half into the food processor and pulse until the cauliflower has the texture of couscous, being very careful not to over-process. Repeat with the rest of the cauliflower.
Heat the coconut oil in a large sauté pan over medium heat, and add garlic and spring onions and sauté for about three to four minutes or until soft.
Raise the heat to medium-high. Add the cauliflower “couscous” to the sauté pan. Cover and cook approximately five to six minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
Add to a mixing bowl, and mix in the cilantro, watercress and lime juice. Season with salt and pepper to taste.
Glowing Green Smoothie®
Yield: About 60 ounces (3-4 servings)
Greens nourish your entire body and have so many life enhancing qualities and nutrients. I generally recommend starting out by consuming around 16 ounces of the Glowing Green Smoothie daily and then working up to 24 ounces or more (depending on your size, appetite, metabolism and activity levels). I personally drink around 24 to 32 ounces throughout the morning, along with eating some fruit. Use the best blender you can to ensure that your GGS is nice and smooth.
Making a full blender of GGS, as in this recipe, means you can share it with your family or roommates, or you store it in the fridge and drink some in the afternoon or over the course of the next day or two. It can be stored, covered, for up to three days. Just be sure to give it a stir, shake, or reblend before serving as it may settle. You can also freeze individual portions and thaw them out the night before.
Note: I encourage you to rotate your greens and fruit regularly, based on what looks good at the market. Vary this recipe by using kale, chard or arugula or other greens in place of the spinach and romaine, and pineapple or mangoes or other fruits in place of the apple, pear and banana. Just avoid melons, as they digests better on their own.
Ingredients
7 cups chopped spinach (about a medium bunch)
6 cups chopped romaine lettuce (about one small head)
2 cups cold filtered water
1 1/2 cups chopped celery (about two medium stalks)
1 medium apple, cored and coarsely chopped
1 medium pear, cored and coarsely chopped one medium banana, peeled and cut in thirds
2 tablespoons freshly squeezed lemon juice
Optional Ingredients
1?2 cup minced fresh cilantro (stems are okay)
1?2 cup minced fresh parsley (stems are okay)
Directions
- Combine the spinach, romaine, and water in a blender and begin processing on low. Gradually move to higher speeds and blend until smooth.
- Next, add the celery, apple, and pear, and the cilantro and parsley (if using). Lastly, add the banana, lemon juice and ice (if using), and blend until smooth. Serve at once or refrigerate, covered, for up to 2 1/2- 3 days.
Glowing Green Smoothie® (single serving)
Yield: About 24 ounces
If you don’t want to make a whole pitcher of the Glowing Green Smoothie and just want to make enough for yourself, try this recipe! Sip this throughout the morning, or have a second serving in the afternoon.
I always encourage you to mix and match your veggies and fruit.
Ingredients
2 cups chopped spinach or kale
1 cup chopped romaine lettuce
1 cup cold filtered water
1 small pear (or 1?2 large pear), cored and coarsely chopped
1?2 medium banana, peeled and cut in thirds
1 tablespoon freshly squeezed lemon juice
Directions
1.Combine the spinach, lettuce, and water in a blender and begin processing on low. Gradually move to higher speeds and blend until smooth.
- Next, add the pear, banana and lemon juice and blend until smooth. Serve at once or refrigerate for up to 2 1/2- 3 days.
Vegan Purple Potato Salad
Serves 4-6
1 pound small purple potatoes
1 ripe avocado
2 tablespoons Dijon mustard
2 tablespoons diced red onion
2 tablespoons fresh dill, chopped
1 teaspoon fresh lemon juice
1/4 teaspoon salt, or to taste
Freshly ground black pepper, to taste
1/2 cup cucumber, diced
Directions
Cut the potatoes into 1-inch cubes. Steam them in a steamer for about 10 minutes, or until tender (but not overly soft).
Meanwhile, combine the avocado, Dijon mustard, red onion, cucumber, dill, lemon juice and salt in a medium bowl, and mash well with a fork.
Add in the potatoes and cucumber, and mix again carefully. Adjust seasonings as desired.
Poppy Seed and Date Energy Squares
10 small squares
These little squares are packed with protein, essential omega fats, minerals, vitamins and more…but are delish and easy to pick up so that your kids will also love them!
Ingredients
7 large Medjool dates, pitted
2 Tbs. poppy seeds
2 Tbs. raisins
1 Tbs. raw pumpkin seeds
1 Tbs. hemp seeds
¼ tsp. cinnamon
Directions
Process all ingredients in a food processor into a chunky mixture.
Line a small square glass dish with clear wrap, pressing the mixture down evenly into the dish with enough wrap hanging over the sides. Use the hanging wrap as a “handle” to lift the plastic out of the dish and invert the square mixture onto a cutting board. Cut into 10 even squares, and pack into a container for your picnic.
Chocolate Chip and Coconut Chia Pudding
Serves 4
This delicious kid-friendly pudding is packed with antioxidants, brain-nourishing omega-3 fatty acids, complete protein and minerals. Easy to make and pack for a picnic, this extra yummy but healthy treat will make no one miss the “regular” pudding!
Ingredients
1 1/2 cups unsweetened almond or hemp milk
3 pitted dates
2 1/2 tsp raw cacao powder
1/2 tsp vanilla extract
2 Tbsp coconut nectar or maple syrup
1/4 cup chia seeds
3 Tbsp. unsweetened shredded coconut
2 Tbsp. mini non-dairy chocolate chips (optional)
Directions
Blend together almond milk, dates, raw cacao, vanilla and coconut nectar. Add to a container and stir in chia seeds. Cover and move into the fridge, allowing to set for a few hours (this can be made the morning or night before your picnic). Stir again after a few hours to mix evenly, then move into a BPA-free container to pack for your picnic. Top with shredded coconut and chocolate chips.
Raw Zucchini Hummus
Serves 4
Ingredients
1 organic zucchini
½ cup tahini (preferably raw if you can source it)
1/3 cup lemon juice
1 garlic clove
¾ tsp. sea salt, or to taste
Raw cut up spring veggies, for dipping
Directions
Blend together the zucchini, tahini, lemon juice, garlic and sea salt until smooth. Place into a secure container and pack for your picnic, along with some freshly cut veggies for dipping.
Middle Eastern Gluten-Free Wraps with Sun-Dried Tomato Pâté
4 wraps, or about 1 cup of pâté
Cumin and astringent greens like arugula and parsley and great cleansing foods for spring to help purge out any leftover stagnation from winter.
Wrap
½ cup arugula
½ cup julienned cucumbers
½ cup julienned carrots
¼ cup diced spring onions
2 Tbsp minced fresh parsley
1 Tbsp freshly squeezed lemon juice
1 medium clove garlic, peeled and minced
½ tsp ground cumin
¼ tsp sea salt (or to taste)
4 gluten-free tortillas (I prefer brown rice or teff, a gluten-free grain that is grown in Africa)
1 medium ripe Hass avocado, peeled, pit removed and cut into slices
Sun-Dried Tomato Pâté
1 cup sun-dried tomatoes (use dried, rehydrating them in warm water for 30 minutes; avoid those packed in oil)
½ cup filtered water (or a bit more)
¼ cup diced Kalamata olives
1 tablespoon freshly squeezed lemon juice
2 tsp olive oil
½ tsp smoked paprika
Directions
Prepare the veggie mixture for the wraps. Toss together the tomatoes, cucumbers, carrots, onions, parsley, lemon juice, garlic, cumin and sea salt in a medium bowl. Set aside.
Prepare the pâté. Combine all the pâté ingredients in a food processor and blend well. Adding a bit more water during the process to keep the mixture going, if necessary. Set aside.
Assemble the wraps. Arrange a tortilla on an individual plate and spread ¼ cup of the reserved pâté on it, leaving at least two inches uncovered at the edges. Top with a quarter of the reserved veggie mixture and three avocado slices. Roll the tortilla up carefully burrito-style. Repeat this process until all the tortillas are filled and rolled.
Kimberly Snyder is a multi-time New York Times bestselling author, spiritual and meditation teacher, nutritionist and holistic wellness expert. She has authored 6 books, including Radical Beauty, which she co-authored with Deepak Chopra. Her highly anticipated 6th book, You Are More Than You Think You Are: Practical Enlightenment for Everyday Life, (Hay House) published on January 25th, 2022.
She is also the founder of Solluna®, a holistic lifestyle brand, Practical Enlightenment Meditation,™ Solluna Circle and the host of her top-rated Feel Good Podcast. She has worked with dozens of top celebrities to feel their best, including Drew Barrymore, Reese Witherspoon and Channing Tatum, and has been featured by numerous national media outlets, including Good Morning America, The Today Show, The New York Times and The Wall Street Journal. Kimberly resides in Los Angeles and Hawaii with her husband and her sons.
Kimberly Snyder Author Photo by Kevin Estrada