Fall is the season of plenty. Planted in spring and nurtured all summer long, a colorful bounty of crops pours into farmers markets across the country, making it easier than ever to eat a wide variety of local, seasonal ingredients.

(Vegetarian, Vegan, Wheat-free, Dairy-free, Nut-free, Refined Sugar-free)

These energy-packed little nuggets are high in Vitamin A, Vitamin C, phytonutrients, and fiber. Sunflower seeds are an excellent source of Vitamin E, and provide added protein. Cocoa powder is high in antioxidants. And best of all, kids love to help make these hands-on treats. So sit back and let them do the work of rolling their own snacks!

(Vegetarian, Gluten-free, Refined Sugar-free)

This is a wonderful summery snack that will help entice your kids to eat more fruit. My kids are CRAZY for it, and never leave a bite. We had a lot of fun taste-testing, and sampled a wide variety of vanilla yogurts. Our personal favorites are Brown Cow Vanilla Bean, or Whole Soy & Co. Vanilla. Use a broad spectrum of colorful fresh produce in your medley to cover your bases for phytonutrients (flavonoids, carotenoids - you know, all those plant derived compounds that are the backbone of a healthy diet). I've chosen fruits that are easy to make into perfect little mouthfuls, but you can use whatever fruits your children are particularly fond of. For this strategy I broke out—drum roll please—toothpicks! Kids love skewering the fruit.

(Vegetarian, Vegan, Dairy-free, Egg-free, Refined Sugar-free)

My kids love anything mini. Mini pizzas, mini paint sets, even Mom's mini muffins that combine super-healthy butternut squash (high in Beta Carotene, Vitamin A, Vitamin C and fiber) with protein rich soy milk and whole grain spelt flour. Spelt flour is an ancient cousin of wheat, with all the health benefits of whole wheat flour, but a much milder, nuttier taste. I prefer it because it is less bitter than regular wheat flour. Muffins are a great place to sneak in fruit and veggies, especially if those veggies come from Stahlbush Island Farms because they have a "Sustainable Farming, Earth Friendly Agriculture Certification," which is even greener than the USDA Certified Organic label. For another healthy option, try Farmer's Market canned organic butternut squash. Incidentally, both lines are owned by the same Oregonian family, leading pioneers in healthy farming with fantastic fruit and veggies!

(Vegetarian, Vegan, Dairy-free, Egg-free, and Refined Sugar-free)

I no longer eat white sugar. Not because it's "evil" but because it's empty calories. White sugar is the bimbo of the food world, pretty and sparkly, but no substance underneath. And do you think I miss this sweetie? Not for a nano-second! For this soulful old-fashioned dessert, I've replaced the "white" foods with whole foods, trading white sugar for agave nectar and date sugar, and white flour for whole grain spelt flour. The result is food that tastes better while providing greater nourishment and a more even-keeled energy source. The science behind this is simple: date sugar is nutrient dense and high in fiber, while agave nectar is low on the glycemic index--which means it doesn't produce glucose as quickly as white cane sugar, and therefore doesn't cause the surges in blood sugar that lead to sugar crashes. This month, give up white sugar, and in return, you'll get off that roller coaster to gain a greater sense of calm.