5 Easy Weeknight Meals: Your 7 Day Family Jump Start!

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2 New Recipes! Oat (Vegan) Pancakes & Fruit Syrup for Kids

Sunday Morning Pancakes for the Kids!

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These pancakes call for 1/2 white and 1/2 oat flour. For a completely gluten-free ir wheat-free pancake, I’m sure you could use all Oat Flour and simply add more non-dairy milk if it’s too thick. I’ll try that next time. Actually, what I’d also like to try is half oat flour, 1/2 almond flour… I’ll keep you updated!

Easy Oat Flour Pancakes
Serves 4

Dry Ingredients
1/2 cup all-purpose flour
1/2 cup oat flour
3 teaspoons baking powder
1/2 teaspoon sea salt
2 Optional ingredients: 2 Tablespoons Coconut Sugar (or 1 Tablespoon white sugar)
1/2 teaspoon cinnamon

Wet Ingredients
3/4 cup almond milk (or other non-dairy milk)
1 small banana
2 Tablespoons melted Earth Balance (or other healthier margarine)

Mix all dry ingredients in 1 medium sized bowl. Set aside.
Mix all wet ingredients in a small bowl, using an immersion blender.

Pour wet ingredients into bowl with dry ingredients. Mix briefly, only enough for all white specs of flour to disappear. You never want to over-mix pancakes batter or it gets tough. I like to use a large serving fork for this type of mixing. It’s okay if your batter still has a lumpy texture to it, as long as all the flour is mixed in.

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I was making big Mickey Mouse heads in the special Mickey Mouse pancake maker my aunt bought for us. I used 1/2 cup of batter per pancake and this recipe made 4 Mickey Mouse heads. They are relatively large. To make a regular large pancake, using 1/4 cup of batter, this recipe would make approximately 8-10. For smaller pancakes, using 1/4 cup of batter each, the recipe would yield about 16-18 pancakes.

Cook and enjoy! Serve with REAL maple syrup or the following recipe.

2 Ingredient Chain restaurant pancake syrup
Serves 2-4

Do your kids like that awful corn syrup, artificial flavor and food coloring syrup at pancake chain restaurants? Make your own!


½ cup maple syrup
½ cup frozen wild blueberries (or other fruit)

Take frozen wild blueberries and defrost them a bit by running hot water over them in a colander (make sure the holes are small enough so that the blueberries won’t escape down the drain). Place the defrosted blueberries in a pan with ½ cup of real maple syrup. Bring to a boil and then turn off the heat. Use an immersion blender inside the pot to blend until smooth.

Try the same with raspberry, strawberry, pineapple or mango. (Hey – I didn’t say they all sounded good to me. I just know that people all over the country are eating them in the pancake chain restaurants right now.)

Happy Sunday!




So fun for kids and families!

I’m so verklempt! I just received the nicest testimonial ever from Nechamie Geisinsky, who runs Camp Gan Israel of Bethesda. See below and let me know if your child’s camp or school wants a Fruit Funshop!

We absolutely love Natasha’s fruit and veggie art funshop. Natasha is a gifted individual who is able to make the kids really excited about eating healthy food. The children love experimenting and playing with the fruit and veggies and most of all they can’t wait to eat it. Natasha is extremely engaging and dynamic and has all the kids glued to her and carefully listening to what she’s saying. The Instructions are very clear and simple and fun for the kids to do. The workshops are very hands on and multi-sensory. She chooses age appropriate activities that are both cool and delicious! Our campers are always asking when it’s fruit and veggie art time. This funshop is truly every parents dream!

-Co-Director of Camp Gan Israel of Bethesda, Nechama Geisinsky

Fruit Funshop Proposal Page 2_Page_1Fruit Funshop Proposal Page 2_Page_2Fruit Funshop Proposal_Page_3

Fruit Funshop Info Sheet

Looking for a fun and healthy program for your school, camp, children’s or family group?

Look no further than my interactive Fruit Funshops!

Results you can expect!

The children will laugh, learn and create fun projects; all while unconsciously creating a playful relationship with fruits and vegetables. This will increase the quality of their health and make their parents’ lives much easier! They’ll come home excited about what they created at the funshop and open to trying new foods.

Choose from my top 5 project options, provide your own suggestions or requests.

Contact me now to discuss your custom program for the last week of camp or for the fall!

Natasha Nadel



New 9 Days (Vegetarian) Menu-Exclusively from HFHY Cookbook!

New 9 Days Vegetarian Menu with Exclusive Healthy Family Healthy You Cookbook recipes!

As you may have read a couple of weeks ago on my blog, my 1 book has now turned into two! There’s the main Healthy Family Healthy You Healthy Mama’s Guide and then a companion Healthy Family Healthy You Cookbook. Both should be in my hot little hands (and hopefully yours!) next month. Stay tuned for Girls Night Out book party details!

In honor of my excitement and because this is the time of year when many Jews abstain from eating meat for the 9 Days before Tisha B’Av (Sunday, July 26 ), I’m going to give you a suggested menu  using exclusive new recipes from the upcoming Healthy Family Healthy You Cookbook! Tisha B’Av (this means the 9th of the Hebrew month of Av) is a day of fasting and mourning to commemorate the destruction of both Holy Temples in Jerusalem.

See last year’s 9 Days blog for additional ideas.

For this year, I’ve included a cold soup, a no-lettuce salad, a portabella mushroom burger, and a 2 ingredient dessert! This meal alone will give you all your fruits and veggies for the day (Not that you should only eat fruits and veggies at 1 meal! Just sayin’).


Roasted Cherry Borscht


Serves 6-8

My tester, a professional vegan caterer, called this recipe “innovative” and told me her baby couldn’t get enough of it!

4-5 beets, roasted and peeled
4 pitted medjool dates
½ – 1 cup fresh or frozen pitted cherries
Juice of 1 lemon
Dash of salt and pepper
1 Tablespoon agave nectar
1 can small new potatoes, drained and rinsed.

Garnish options: 1 dollop vegan sour cream. Over dollop, place shredded or matchstick carrots, beets and/or cucumber.

Heat oven to 425. Remove beet greens if still attached. Wash the beets but don’t peel them. Wrap them in foil and roast for 1 hour. At the same time, roast the potatoes uncovered in the 425 oven until firm and brown. Set aside. Let the beets cool. Put on disposable kitchen gloves and rub the skin off. Cut off any remaining root. Cut in ½ inch cubes for easier blending. Blend with dates, cherries, lemon juice, agave nectar, salt and pepper.  Pour into bowls and add potatoes and optional garnishes.


Colorful Company Salad


Serves 6-8

It doesn’t get any easier than this! I’m always looking out for you – easy, healthy and fast! I love this salad and don’t think it even needs dressing. However, feel free to add some if you like. You can also feel free to play around with the proportions of ingredients.

2 cups corn canned, frozen, or fresh cooked corn (cut off the cob)
1 can black beans, drained and rinsed
1-2 Tablespoons chopped fresh cilantro, to taste
1 red pepper, diced
1 mango, diced
1 pint grape tomatoes, sliced in half

Combine all ingredients, except for the tomatoes, and stir. Cover the top of the salad with the sliced tomatoes. If you really want to impress your guests, use a mixture of yellow and red grape tomatoes.


Portabella Mushroom “Bacon Burgers”


Serves 4

4 portabella mushroom caps
4 whole grain hamburger buns (try Ezekiel or other sprouted buns for a new healthy option), toasted
1 tomato, sliced
4 Romaine lettuce leaves
1 package bacon tempeh
1 avocado

Sauce options:
Vegan Mayo
Avocado slices

Heat oven to 425. Cover cookie sheet with parchment paper and spray with non-stick spray.

To prepare mushrooms: Turn the mushrooms over so you are looking at the bottoms. Pull out the stem. Then pull pack the skin so that you are peeling it off of the mushroom cap. That way your mushrooms are clean and ready to go (Thank you for this tip, Shifra Klein, Joy of Kosher Magazine’s  editor-in-chief!) Place mushrooms on the cookie sheet and spray the top of them with non-stick spray (or, preferably, use an olive oil spray bottle).

Roast for approximately 20 minutes, until the mushrooms start to release their juices and soften.

Warm tempeh bacon according to directions on package.

Place each mushroom on a bun with bacon, lettuce, tomato, and sauce of your choice: vegan mayo, mustard, avocado slices or hummus, if desired.

Chocolate Banana Bites


Serves 4-6

2 bananas
½ cup chocolate chips (mini chips melt most easily)
Optional: non-dairy whip from an aerosol can

Cover a cookie sheet with wax paper. Peel bananas and slice into 2 to 3 inch chunks, depending on the size of the people eating the dessert (little mouths, little bites!). You want the pieces of banana big enough that you can put your fingers around them to dip into the chocolate, without covering your fingers in chocolate too. Space them out about 1 to 2 inches apart on the wax paper.

Melt the chocolate chips. You can use the microwave and cook, then stir, in 30 second increments. Be careful not to burn them! (Alternatively, you can melt them using a double boiler on the stove top).

Dip each piece of banana in the chocolate, so that the bottom half inch is covered. Place back onto the wax paper (chocolate side down).

If you still have bananas and run out of chocolate, melt more. If you still have chocolate and run out of bananas, cut more and make more!

Place the tray into the freezer and freeze until the chocolate sets, about 30 minutes. Don’t leave them in there for more than a day uncovered. You can then place them in a freezer bag or container so the   y don’t get freezer burn.

Take out of the freezer just before serving.

Optional: After placing the bananas on your serving tray, spray one shpritz of whipped cream on top of each banana.