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Pandan, a tropical plant commonly used in Southeast Asian cuisine, can be found at La Salsa on Beach Boulevard and other local markets specializing in international ingredients. Photo by Wesley Parsons. Serves 12 Ingredients 10 pandan leaves 1/4 cup water 5 eggs, yolks and whites separated 1 egg 2-1/2 tablespoons vegetable oil 1/2 cup coconut milk 1/2 teaspoon vanilla extract 2/3 cup all-purpose flour, sifted 1/4 teaspoon kosher salt 1 tablespoon toasted poppy seeds 1 teaspoon cream of tartar 1 cup granulated sugar Instructions Preheat oven to 325°. Clean pandan leaves by wiping with a damp cloth. Blend leaves together with water in food processor or blender to make 1 tablespoon of pandan juice. In a medium bowl, combine pandan juice, 5 egg yolks plus 1 egg, vegetable oil, coconut milk, vanilla, flour, salt and poppy seeds with a whisk and set aside. In a large bowl, beat egg whites and cream of tartar using an electric hand mixer until foamy. Add the sugar, then beat until soft peaks form and egg whites are glossy. Add the egg yolk mixture into the egg whites and fold to combine with a spatula. Pour the resulting batter into a greased 8- x 8-inch baking pan. Bake for 50 minutes. Remove the cake from the oven. Place a wire rack over the top and gently turn the cake upside down in the pan. Leave the cake turned upside down until completely cool. Once cool to the touch, turn pan right side up and slide an offset spatula around the edges to release the cake from the pan. Invert onto plate to serve.

Make sure you have plenty of sawsawan (condiments) to serve with this easy to prepare fish dish. Photo by Agnes Lopez. Serves 4 Ingredients 1 (3- to 4-pound) whole milkfish or snapper, cleaned 1 teaspoon salt 1/2 cup vegetable or canola oil Instructions Slice sides of cleaned fish and rub salt inside fish and on the skin. Heat large frying pan over medium heat. Add oil to pan and heat until almost smoking. Add fish and fry over medium heat until golden brown, about 8 minutes. Carefully flip fish and fry the other side until golden brown. Remove fish from pan and place on paper-towel lined plate to drain excess oil. Serve with atchara, tomato salad and white rice.

The name of this Filipino dish means mix-mix in Tagalog. Ingredients vary according to preferences; these are some of the basics to include in this dessert. Plan on 1/4 cup of each ingredient per serving. Photo by Agnes Lopez. Serves 1 Ingredients 1/4 cup sweet red beans 1/4 cup fresh or canned jackfruit 1/4 cup pandan jelly 1/4 cup tapioca pearls 1/4 cup coconut gel shaved ice 1/4 cup evaporated milk 1 scoop ube ice cream Instructions In a serving glass, layer ingredients starting with sweet beans on the bottom. Top with shaved ice. Drizzle evaporated milk over shaved ice, then top with a scoop of ube ice cream.

This easy and satisfying eggplant omelet is a common Filipino dish, perfect for a weekday dinner. Serve with garlic rice, mango and plenty of banana ketchup. Photo by Agnes Lopez. Serves 4 Ingredients 4 small Asian eggplants 2 eggs 4 tablespoons vegetable oil Salt and pepper to taste Instructions Preheat oven to 350°. Poke holes in each eggplant and place in oven on middle rack. Bake until they are soft to touch, about 30-45 minutes depending on size. Remove from oven and cool completely. Remove skin from each eggplant, making sure not to cut top off. Flatten each eggplant into ateardrop shape. In a small bowl, beat eggs. Dip one eggplant into the eggs, coating both sides. In a medium pan, heat 2 tablespoons oil over medium heat. Add the egg-soaked eggplant and season with salt and pepper. Cook 3 minutes on one side, or until the bottom of the eggplant has set. Drizzle a bit more egg over the top of the eggplant, then flip over and cook about 2 minutes on the other side. Set aside on a serving plate. Repeat with remaining eggplants. Serve with garlic rice.

An evening at Chez L'amour in St. Augustine features sharable plates and musicians, including Jeanetta and Alberto Cebollero. Photo by Melissa Marcarelli. It's well known that music can lift your spirits and put a little spring in your step. When embraced by restaurants, music creates experiences that keep guests coming back for more. Of course, serving up the winning combination of good food, good drinks, good tunes and good times requires a clear vision for how everything comes together. For J.C. Demetree, owner of The Local in Neptune Beach, "live music was not part of our original concept," he says. "Plus, having live performances inside the restaurant tended to get a bit too loud." Things changed when Demetree decided to add an outdoor bar, including a bandshell for live performances. Since then this casual beachside destination has been winning over guests with their eclectic menu and equally diverse calendar of live performances. Their roster includes local artists who perform everything from country and pop to swing and Latin. Outdoor performances are equally vital to Marina Munch , located alongside the San Sebastian River in St. Augustine. Described as a waterfront food truck park, guests can experience local and international cuisines from a variety of operators. While the fresh air and passing boats are certainly enjoyable, it's the music, never too loud and always dinner friendly, that makes the place come alive. Managing partner Nico Recore is a big supporter of local musicians. “Acoustic jam nights on Thursdays are always fun," she says. “We also wanted to serve a range of alcoholic and non-alcoholic beverages, and our cantina serves everything our guests may want, boasting one of the largest selections of beer in town." Another St Augustine destination is Chez L'amour , a high-end restaurant and jazz house offering a glamorous and sexy ambiance. The menu features an eclectic blend of everything from beignets and baba ganoush to caviar and carpaccio while guests enjoy a totally immersive sensory experience. "Everything about Chez L'amour is designed to be 'fun dining,' not fine dining," says owner Jeanetta Cebollero, an accomplished jazz musician in her own right. "Along with our exceptional food, we seek out the best jazz musicians we can find, both local and touring. Plus, we go out of our way to make Chez L'amour one of their favorite places to play so they'll keep on coming back." If blues, classic rock and a come-as-you-are setting are more your style, head over to Voo Swar , located just off Mayport Road in Atlantic Beach. Opened in 1963 as a nightlife venue for African-Americans excluded from other Beaches venues, this bar, restaurant and music venue is steeped in history and full of character. While their menu includes barbeque, fried chicken and a few late-night bites, the place is renowned for its wings and pork chop sandwich. Along with a full bar, this place is well attended, especially on the weekends when bands hit the stage. "We have the capacity for a large number of guests and make sure to book bands with obvious crowd-appeal,” says longtime owner Lewis Davis. “Some of the most recent performers we've hosted that fit this description include The Debt, Disco Cowboy, Penelope Road and Hulagans." Coop 303 , a popular beachside steakhouse and grill in Atlantic Beach, revamped the space on their second floor as the Living Room Lounge (pictured above), which features DJ-driven music, mostly EDM and house music, responding to the mood of the room and patron requests. "We wanted to bring the sophisticated experience of Miami to Atlantic Beach,” says manager Jennah Edwards. The space is richly decorated, replete with comfortable couches and somewhat sultry lighting. "The Lounge is especially popular on the weekends,” says Edwards. “With limited space, it's not unusual to find a line to get in." Without a doubt, music adds an appealing and entertaining flavor to a broad spectrum of dining experiences, and there's no shortage of destinations around town offering great music along with great food. If you're visiting one of these places and the mood strikes after an enjoyable meal, get up and dance. Let the good times roll!

Hands-On Culinary Experiences in Northeast Florida A class on the porch at Sweet Pete's in downtown Jacksonville making gummy candies is one of many opportunities to learn how to make sweet treats. Photo by Tanner Boyles. In many professions, there are teachers and there are doers, but in the world of culinary classes, both doing and teaching come together. Whether you're a budding young chef, an adult hoping to gain culinary skills or a passionate home baker eager to elevate your craft, Northeast Florida's diverse cooking class experiences have something for everyone. From downtown Jacksonville to historic St. Augustine, our local chefs, chocolatiers and culinary educators prove that cooking is more than just preparing a meal. It's an art form that connects people, sparks creativity and brings joy to the taste buds and table. Here’s a list of local spots to learn, create and taste if you want to entertain the kids, plan a date night or explore your own culinary passions. Sweet Skills: Candy and Pastry Workshops Located at 400 North Hogan Street in downtown Jacksonville, Sweet Pete's three-story "candy mansion" spans 23,000 square feet. Owner “Sweet Pete” Behringer offers classes like chocolate pizza making, gummy candies and boozy truffle workshops. Book classes at sweetpetescandy.com . Peterbrooke Chocolatier brings its sweet magic to the cooking class scene with 25 locations across the South. "We love tailoring our events to meet guests' unique preferences," explains Manager Rosemary Duggan. Peterbrooke's summer chocolate camps teach young chocolatiers how to dip and decorate, while adults can enjoy team-building chocolate making. Camp times vary by location, with ages ranging from six years old. Check rates at peterbrooke.com . Mixed Fillings Pie Shop offers specialized baking classes where pastry enthusiasts learn to craft "jaw-droppingly beautiful, delicious and fun pies." Natasha Burton's "O.M.G. Becky Look At That Crust!" 3-hour classes are priced at $85, covering everything from preventing pie crust from sinking to choosing the best pie pan. You'll leave with a recipe, a fresh-baked pie and a gift. Find details at mixedfillingspieshop.com . Cooking Camps: Kids Culinary Exploration Sticky Fingers Cooking combines hands-on cooking with S.T.E.A.M. education and cultural exploration. Children create globally inspired dishes from Brazilian mini carrot cakes to Salvadoran stuffed pupusas at locations including Jacksonville Classical Academy. Find more information at stickyfingerscooking.com . JAX Cooking Studio offers a wide range of classes for kids of all ages, including Star Wars brunch, baking techniques, afterschool sessions and summer camps. Check the schedule at jaxcookingstudio.com . Sur La Table at St. Johns Town Center offers an exceptional kids' summer cooking series for ages seven to 17. Four- to five-day camps explore themes like "Bakeshop," "Global Flavors" and "Sweet & Savory Baking." Participants get a menu, graduation certificate, apron and in-store discount. Book camps at surlatable.com . Gourmet Gatherings: Adult Cooking Classes JAX Cooking Studio (pictured above) provides hands-on classes with themes from "California Coastal Brunch" to "Flavors of India." Their modern teaching kitchen off Beach Boulevard is perfect for developing new skills while enjoying cooking together. Check classes at jaxcookingstudio.com . Sur La Table classes offer a perfect date night out with immersive experiences like "From Paris with Love," where the class makes pan-roasted chicken with fine herbs and whole-grain mustard sauce, brown butter mashed potatoes, salade verte and French vanilla crème brûlée. Adult classes typically run $75-$125 per person at surlatable.com . La Petite Kitchen in St. Augustine is an innovative cooking school that shares space with two distinct restaurants, Little Miss Ha and The French Pantry. Classes are led by Little Miss Ha founder Janice Hudgins, a Vietnamese chef, and French-trained executive chef Waylon Rivers, offering an exciting fusion of French and Vietnamese cooking traditions. The intimate kitchen hosts classes for up to 12 people, with hands-on chef-led instruction, a full meal and complimentary wine. Discover upcoming culinary adventures at 36granada.com/la-petite-kitchen . A. Chef's Cooking Studio in Ponte Vedra specializes in "Make & Take" baking classes. Chef Andrea's home baking focus covers everything from Lemon Poppy Seed Sweet Buns to Sourdough 101. Classes run Wednesday, Friday and Saturday for ages 18 and up. Find details at achefs.com .

Katie in her kitchen with daughters Ashley and Ruby. Photo by Tanner Boyles. Katie Hammill, a certified nutritional practitioner, passionate home cook, local food advocate and nutrition educator, is also mom to Ashley (13) and Ruby (10) and knows firsthand the challenges parents face when trying to get healthy and delicious meals on the table that their kids will actually eat. She shares lots of simple nutrition tips, realistic meals and easy recipes online at katiehammillnutrition . Here she talks about one of her passions: building kids’ exposure in the kitchen to create the foundation of healthy eating. The kitchen is a place for connection and exploration, and these are skills I want to foster in my kids. Since they were old enough to get their hands dirty in the kitchen, the kids have been part of preparing meals. We have a trusty IKEA step stool in the kitchen, and they would drag around it so they could be part of the action. Stools and kitchen tools that are sized and safe are great ways to make the kitchen more kid-friendly. The girls started with simple tasks like washing the lettuce or pulling leaves off herbs. Then we moved into measuring or pouring and lastly to chopping and cooking. Both girls could make eggs by the time they were 7 years old. Ruby even turned her morning yogurt bowls into works of art. Exploring in the kitchen involves not only preparing but also plating meals, another great way to build a child’s creativity. As a certified nutritional practitioner, raising adventurous eaters is a huge goal. I have found when they are involved in preparing the food, they're far more likely to try it and build it into the repertoire of the foods they like. We are quick to label kids as 'picky eaters' but often it's just a way for them to show some control in a big world. You can foster this same independence by involving them in meal preparation. Studies also show that individuals who cook at home are far more likely to be metabolically healthy. At 10 and 13, the girls can now make complete balanced meals on their own from start to finish. The kitchen might still be a mess, and I might offer a tip or two but to know my kids will head out in the world with a solid foundation of not only how to nourish their bodies, but with the expertise to do it feels like a job well done.

Saji George, owner of Mesa Restaurant in Jacksonville with her son Brandon. Those who pursue a career in the food industry don’t always follow a straight path. In fact, many meander before arriving at their “dream” job or business. That wandering may allow time for clarity on purpose and vision. Life experiences can add to our skill sets and help us put aside pursuits that don’t align with what we hope to create. We caught up with some local entrepreneurs who pursued a goal to build a business centered around food, evolving the model in their own time and fashion based on their personal experiences. Saji George, Owner, Mesa Restaurant I don’t have any formal training or schooling specific to the restaurant industry, but it was always a dream to own a restaurant. I am a home chef who decided to open a restaurant and gradually figured out the business side of things. We have a great team now, so I can focus on what I love, which is connecting with guests and providing a unique experience for everyone who comes to Mesa. I am involved in the day-to-day operations of the restaurant. That includes ordering and obtaining specialty food items, organizing our staff and ensuring a high standard of service for our guests. With our seasonal menu, I am heavily involved in the recipe development. My favorite role is enhancing the guest experience as I aim to connect with each person who dines at Mesa. Although my undergraduate study was in clinical nutrition and I worked as a clinical registered dietician, I've worn several different hats. My son Brandon works with me and he also enjoys cooking and coming up with new menu ideas; he is just as passionate and committed to making Mesa a success story. The main lesson that I learned is that it's never too late to pursue your dream. When people close doors on you, God always opens a window for you and it's up to you to put all your effort and energy into making that happen. We learned that we must remain humble, respectful and grateful not only for our customers but our staff who show up every day to do their very best with their positive attitude. Davey and Krystal Misola, Owners, Kravey Gardens (above left) Our urban farm is in the Riverside neighborhood of Jacksonville. Our days are filled with tasks like seeding, growing, transplanting and harvesting a range of crops, including herbs, leafy greens, fruits, root vegetables and microgreens. We connect with our local community through CSA subscriptions, farmers' markets, grocery stores and restaurants. This year, we’re also diving into education by conducting workshops for both adults and kids, showing them how to grow their own food and understand the journey from farm to fork. It’s a busy life, but we love every moment! Our journey into urban farming began back in 2016 when life took an unexpected turn. At that time, Krystal and I were immersed in our healthcare careers, and with our first son on the way, we began to reconsider our lifestyle choices. During one of my long-distance training runs — where I often found clarity and reflection — I felt God give me a powerful nudge to embrace healthier living. We were middle-aged parents and we realized that making better health choices was essential for our family’s future. It became clear to us that we weren’t just meant to eat healthier, but also to learn the art of growing our own food. Fast forward to 2025, and we’re now raising three little ones while still committed to cultivating nutritious food for our family and our community! Now in our sixth year at Kravey Gardens, our journey has been nothing short of transformative. We’ve evolved from wide-eyed novices to confident urban farmers and market gardeners, and we’re blessed to have a dedicated and faithful team who shares our passion for growing healthy food for our community. Each year, we find ourselves busier than the last, and our roles have shifted more towards the entrepreneurial side of farming. We’ve learned so much along the way, with plenty of lessons from both our successes and our trials. It’s been a wild ride, and we wouldn’t trade it for anything! Jess Diebel and Tucker Juan, Owners, Makenu Chocolate (above center) Diebel : My path to Makenu was not direct, nor intentionally dreamed of, until it was already much in progress. My background rests in forensic psychology and I lived in Colorado for 10 years. I started to dream of a break from the field and developed a business plan with a fellow therapist to open a chocolate and wine shop. In 2014 I took a leave of absence from my career and moved back home to Jacksonville Beach. I was introduced to Bold Bean Coffee Roasters and worked at their beach shop. Through my time at Bold Bean, while learning the science and art of coffee service, I reconsidered my chocolate ideas from Colorado and started offering my truffles, bark and dipped fruits through the retail shops. Deep Dive Chocolates was born! While refining these treats, I learned of the many parallels in cacao and coffee. Although my thoughts on importing cacao with coffee didn’t pan out, I was introduced to my business partner, Tucker Juan, who was also discussing chocolate ideas with fellow Bold Bean friends. Over the years of cacao discussions, chocolate conferences and researching the bean to bar business model, Tucker and I decided it was worth a shot. My lack of professional food training was offset by much trial and error, seeking out professional consultations from other bean to bar makers and research. I received a piece of advice just as the business was starting: The role of a business owner is twofold, to be the problem solver and to not worry about being right, but to encourage the best decisions. These two statements have been bumper lanes for me as I’ve grown in my communication, goal setting and consideration of directions for the company. The opportunity, the fortune, to be able to offer the “corner shop” in a community I grew up in is something I never take for granted. I think this is always the awareness I try to hold: that the life connection and opportunity for kindness and patience is never wasted. No matter how long or short Makenu Chocolate exists, I want to make sure it offers this depth of experience to all who enter. Juan : At Makenu, I wear many hats. One of my key roles is sourcing cacao beans, which involves traveling to different origins, meeting farmers, observing how the beans are grown and understanding their fermentation processes. This hands-on approach helps us build relationships with farmers and ensure that the cacao we source meets our quality and ethical standards. I’ve always had an appreciation for high-quality food, something my parents instilled in me early on. I also wanted to start my own business, inspired by my grandfather and my father. I founded Topsy Toffee in 2014, using my mom’s toffee recipe. What started as a small toffee company has since become an integral part of Makenu’s product lineup. I didn’t go to culinary school; everything I know about toffee and chocolate has been self-taught through books, conversations with chefs or people in the industry and watching videos. By 2018, I was looking to diversify my product lineup. Since toffee is half chocolate, I started wondering how chocolate itself is made. When I met Jess, we started talking about bean-to-bar chocolate. We noticed there was a void in the Jacksonville market, so we decided to partner and launch Makenu Chocolate, which officially opened in 2020. We opened Makenu Chocolate in 2020, just as the COVID pandemic began, which forced us to completely rethink our original business plan. Fortunately, the Atlantic Beach community embraced us, helping us navigate that uncertain time. Since then, Makenu has continued to evolve. Now, we’re facing new challenges, like rising cacao prices, inflation and a changing labor market. The key to survival is how you respond to those changes. Having a business partner has been transformative and I couldn’t have grown past my early business ventures or built Makenu without Jess. I’m truly grateful for her as both a person and a business partner. Paul Brock, Owner-operator, The Feed Mill (above right) My wife Jackee and I are the owner operators of The Feed Mill in St. Johns County. Along with the mill and feed store selling premium horse hay and feed, we carry produce, beef and pork from the farm. We have expanded the store to offer dairy, other groceries, homemade pizza, farmers’ markets and farm-to-table dinners. I have many different tasks in this role which is a combination of my interests in farming and cooking. I’m a feed maker which involves operating the mill using all organic grains from Florida and Kentucky. I make wood-fired pizzas daily topped with vegetables from local farms, Jackee and I also host seasonal four-course farmer table dinners featuring ingredients from our farm and other local farms for 30 to 40 people. As farmers, we take care of chickens, cows, pigs, goats, sheep and occasionally ducks, turkeys and rabbits. Each year we try to do more gardening than the last. When I was 16, I started working at Hurricane Patty’s in St. Augustine. I immediately fell in love with the industry. At the time I was going to culinary vocational school, but I didn’t stay long. I have changed jobs a lot and have worked in every position in a variety of restaurants. I had not taken the restaurant industry seriously as a career but deep down, I always wanted to own my own business and farms. Jackee and I started dating over 10 years ago and our first apartment was on a horse farm. At that time I started working at the Floridian, which elevated my cooking skills significantly and was an amazing learning experience. By this time our goal was defined. We wanted to have a farm restaurant that could serve extraordinary food. We didn’t know how, but we knew we would achieve our goal. Jackee started working at the mill four years ago, and soon after I started working for the company. A year later we ended up with the mill. Serving pizzas on the farm came from our mutual love of pizza and we thought using this dish would be a great platform to try different farm ingredients. The farm dinners started as donation-based open invitations on social media. The response was so large we had to turn people away! The menus are farm inspired and we serve on picnic tables with fine china. Opening this business was definitely more challenging than I anticipated; it has been an all-consuming endeavor. This process has helped us develop more grit, determination and mental toughness than I ever thought it would take to bring this dream into reality.

This dish is a great way to get young helpers involved in meal prep, with easy steps for all skill levels. Photo by Sindy Gonzalez. Serves 4 Ingredients 1 medium spaghetti squash 3 tablespoons extra virgin olive oil, divided For the stuffing 1/4 teaspoon cumin 1/4 teaspoon coriander 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup diced white onion 2 ounces sun-dried tomatoes, roughly chopped 1 garlic clove, minced 3 tablespoons tomato paste 1 cup tomato puree 3 ounces baby spinach 1/4 cup heavy cream For the breadcrumb topping 1/4 cup panko breadcrumbs 2 sprigs fresh oregano, stems removed, chopped 1 ounce grated Parmesan cheese Coarse salt and pepper, to taste 2 ounces feta cheese, crumbled Instructions Preheat oven to 450°. Line a baking sheet with aluminum foil. Halve spaghetti squash lengthwise, then scoop out seeds*. Place each half on baking sheet, cut side up. Drizzle with 1 tablespoon olive oil and season with salt and pepper. Turn over spaghetti squash on baking sheet and roast cut side down until tender, about 25 to 35 minutes. Remove from oven and cool to room temperature. To make stuffing : Mix cumin, coriander, salt and pepper together and set aside. Heat 1 tablespoon olive oil in a medium sized pan on medium heat and add onions and sun-dried tomatoes. Sauté until softened, 3 to 4 minutes. Add spice mixture, garlic and tomato paste then cook for another minute. Stir in tomato puree and heat until warm. Add spinach then stir until leaves are wilted. Remove pan from heat and slowly stir in heavy cream. Add salt and pepper to taste. If sauce seems too thick, add a bit more cream and stir. To make breadcrumb topping : Combine panko breadcrumbs, oregano, Parmesan, 1 tablespoon olive oil, salt and pepper in a small bowl. Set aside. When squash is cool enough to handle, scrape a fork through each half to create spaghetti-like strands. Add the squash strands and feta cheese to the filling mixture in the pan and combine. Add salt and pepper to taste. Divide mixture between two squash halves and sprinkle the breadcrumbs on top of each half. Return to oven for about 10 minutes or until the topping has evenly browned. Serve it by either scooping out each serving or placing each half on a plate if being used as a main course. *Reduce food waste! Rinse seeds with water, drain, then toss with salt and oil. Spread them on a baking sheet and bake at 350° for 30 minutes for a crunchy snack!

The almond flour and seeds in the coating provide a great nutty flavor that both adults and kids love. This was one of the first recipes my girls learned to help me make. I have learned from personal experience, and the many families I work with, that kids are much more likely to eat a meal they are involved in making. I know it can get messy but don't be afraid to bring them in the kitchen with you. Photo by Tanner Boyles. Serves 8 Ingredients 4 large skinless, boneless chicken breasts* 1-½ cups almond flour ¼ cup tapioca starch, arrowroot powder or rice flour ½ cup finely shredded unsweetened coconut 2 tablespoons sesame seeds 1 tablespoon hemp seeds 1 teaspoon garlic powder 1 teaspoon dried mustard ½ teaspoon sweet paprika ½ teaspoon sea salt ½ teaspoon ground black pepper ¼ teaspoon cayenne pepper 3 whole eggs, beaten Olive oil or avocado oil spray *Brining the chicken is optional but it creates a much juicier and tastier chicken. Instructions Preheat oven to 400°. Line a baking sheet with a wire cooling rack. To brine the chicken : Two to four hours before cooking, soak the chicken breasts in a solution of salty water made of 1 teaspoon of salt for every cup of water. Remove chicken from brine and pat dry. Cut each chicken breast into 4-6 relatively even strips. In a shallow bowl, add almond flour, tapioca starch, unsweetened coconut, sesame seeds, hemp seeds, garlic powder, dried mustard, paprika, salt, black pepper and cayenne. Stir until evenly combined. Beat the eggs in a separate shallow bowl. Dip each chicken strip in the egg mixture then gently roll in almond mixture until evenly coated on all sides. Place on lined baking sheet and repeat until all chicken is prepped. Spray lightly with olive oil, place in the oven and bake until the crust gets golden brown and the chicken is cooked through (165° on an internal thermometer), approximately 20-25 minutes, depending on the size of the chicken fingers. Turn over chicken after 10 to 15 minutes of cooking time. Allow chicken to cool for a few minutes on the baking sheet and then serve with honey mustard or low-sugar barbecue sauce.

It can be hard to get adequate protein into less adventurous eaters, so using a high-protein pasta in a dish that kids love is a great way to boost the nutrition. The added spinach in the pesto is a more mild flavor which can be more palatable for little taste buds. And what kid doesn't love mozzarella balls. Photo by Tanner Boyles. Serves 6 Ingredients For pesto 1-½ cups loosely packed fresh basil 2 cups fresh spinach 1 tablespoon hemp seeds ¼ cup chopped walnuts 2 tablespoons freshly grated pecorino Romano or parmesan cheese Juice of ½ lemon ¼ tsp sea salt ⅓ cup olive oil For pasta salad 1 (8-ounce) box high-protein pasta (I recommend Goodles GF Loopdy-Loos) 2 cups fresh baby spinach ½ cup cherry tomatoes, sliced in half ½ cup fresh mozzarella pearls Instructions To make pesto : Add basil and spinach to food processor bowl and finely chop. Add hemp seeds, walnuts, cheese, lemon juice and salt and process again until it forms a paste. Drizzle in the olive oil and blend to desired consistency. Prepare pasta according to package directions. When pasta is done cooking, drain and add remaining 2 cups of spinach. Stir together until spinach is wilted. Stir in ½ cup of pesto. Add tomatoes and mozzarella pearls and serve at room temperature or store in the refrigerator. Extra pesto can be eaten as a dip, stirred into scrambled eggs or drizzled on cooked vegetables.

I love to adapt this recipe to whatever is in season. Blueberries and blackberries are amazing in late spring and early summer and I always swap in stone fruits in July and August. This recipe is a little lower on added sugar than is traditional in a crumble, but that lets the natural sweetness of the berries shine. Photo by Tanner Boyles. Serves 8 Ingredients For crumble topping 3 cups organic rolled oats (I used Bob’s Red Mill organic gluten-free rolled oats) ¼ cup chopped walnuts ¼ cup large flake unsweetened coconut 1 teaspoon cinnamon 2 tablespoons organic cane sugar ¼ cup cold salted butter, cut into small cubes 3 cups fresh blackberries 2 cups fresh or frozen blueberries 1 tablespoon fresh lemon juice 1 tablespoon arrowroot powder 2 tablespoons organic cane sugar ¼ teaspoon sea salt Instructions Preheat the oven to 350°. Grease a 7- x 11-inch baking dish with butter or coconut oil. To make topping : In a small mixing bowl, combine the oats, walnuts, coconut, cinnamon and sugar. Add the butter and pinch together with fingers to form a loose crumble. In a separate bowl, gently fold berries with lemon juice, arrowroot, cane sugar and salt. Add the berry mixture to the prepared baking dish and top with the crumble. Bake for 35-40 minutes until the top is golden and the berries are bubbling. Allow to cool slightly and serve with your favorite vanilla ice cream. For a healthier option I love to serve it with Backyard Buffalo’s plain chakka (strained yogurt).