Kids can make a tasty snack with a white bean spread. White beans are rich in fiber and protein; they aid in weight loss and help to lower cholesterol and blood sugar. Soak ½ cup northern white beans overnight, rinse, and drain. Put beans in pot with 1 ½ cups of water and bring to a boil, drain, and rinse to aid their digestion. Return beans to pot with 1 ½ cups of water, boil, and simmer 50 minutes until tender. Drain the beans and mash them with a potato masher. Add 2 tablespoons extra virgin olive oil, ¼ teaspoons cumin, 1/8 tsp coriander, 1/8 tsp turmeric, 4 dashes cayenne pepper, 1 minced garlic clove, 1 tsp fresh squeezed lemon, and ¾ teaspoon sea salt and mash with fork until smooth and creamy. It’s even better after resting ½ hour. Using organic olive bread from Whole Foods Market, kids can toast two slices and cover with the white bean spread. Add a layer of organic avocado slices, four minced organic cherry tomatoes, organic baby arugula leaves, and sea salt for a delicious and healthy snack.
Cooking Magic for Kids 