Have Your Cake and Eat It Too, Even with Allergies

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When Valentine’s Day arrives, it usually means sweet treats for kids, but some kiddos have to pass on the goodies because of allergies. King Soopers registered dietitian,Jeannie Schwendtner, shows us some delicious treats and ideas for kids with allergies.



White Bean Dip with Veggie Hearts

Adapted from Mayo Clinic

Makes 1 cup +2 Tbsp

1 (15 oz) can great northern beans, rinsed and drained

2 Tbsp. extra virgin olive oil

2 Tbsp. lemon juice

2 cloves garlic, crushed

1/8 tsp. black pepper

Red bell peppers, jicama, grape tomatoes


Combine all ingredients in a food processor or blender and blend until smooth.

Using a heart-shaped cookie cutter, cut hearts into red bell peppers and jicama. Slice 1/4th off the end of  2 grape tomatoes on a diagonal. Place the two grape tomatoes together in the shape of heart and hold together with a toothpick.

Nutrition Facts

Serving size: 2 Tbsp of dip

Calories: 70

Total Fat: 3 g

Saturated Fat: 0.5 g

Cholesterol: 0 mg

Sodium: 83 mg

Total Carbohydrate: 8 g

Dietary Fiber: 2.5 g

Protein: 3 g

Chocolate Covered Strawberry Hearts

Makes 10-12 servings

1 lb strawberries, washed


¼ cup unsweetened cocoa powder

2 Tbsp. coconut oil

2 Tbsp. honey

1 tsp. vanilla extract

Slice strawberries in half lengthwise. Cut the stem and hull out of the strawberries in a “v” shape to create heart-shaped strawberries. Place a toothpick in the pointy end of the strawberry.

Line a pan with wax paper and set aside. In a small saucepan, combine the cocoa, coconut oil, honey and vanilla. Heat over low heat while mixing well. Dip each strawberry into the chocolate mixture and place on wax paper. Refrigerate strawberries until chocolate has hardened.

Nutrition Facts

Serving size: 2 hearts

Calories: 23

Total Fat: 1 g

Saturated Fat: 0.8 g

Cholesterol: 0 mg

Sodium: 0 mg

Total Carbohydrate: 4 g

Sugar: 2 g

Dietary Fiber: 1.5 g

Protein: 0.5 g

Sun Butter Popcorn

Makes 4 servings

3 Tbsp. popcorn kernels

2 Tbsp. natural sun butter

1 tsp. honey


Place popcorn kernels in a brown paper sack and roll up the top. Microwave on high for 1 ½-2 minutes. Mix sun butter and honey together. Drizzle over hot popcorn. Sprinkle with cinnamon.

Nutrition Facts

Calories: 80 calories

Total Fat: 4 g

Saturated Fat: 0.5 g

Cholesterol: 0 mg

Sodium: 30 mg

Total Carbohydrate: 9 g

Dietary Fiber: 1.5 g

Sugar: 2 g

Protein: 2.5 g