Wednesday, October 1, 2014

The Power of Super Foods—Fall Pumpkin Treats

The Power of Pumpkin

Pumpkins- Are not only fun to carve into scary shapes but they are nutritional powerhouses. The flesh of the pumpkin is loaded with many anti-oxidants--vitamin A, C and E. And the seeds are loaded with the important immune boosting mineral zinc. So if you are looking to fight the flu naturally this season try adding pumpkin seeds, pumpkin muffins and all kinds of pumkin purees into your fall diet.

Pumpkin Chip Muffins

3/4 cups pumpkin puree
8 ounces dates, finely chopped
3 tablespoons coconut oil
1 teaspoon of vanilla
2 tablespoons maple syrup, grade B
2 cups rolled oats
2/3 cups finely ground walnuts
1/3 cup shredded, unsweetened coconut
1/2 teaspoon cinnamon
1/2 teaspoon of sea salt
1 teaspoon baking powder
1 cup dark chocolate chips
1 teaspoon ground flax seeds

Preheat the oven to 350 degrees. Line a baking sheet with parchment paper and set aside. In a high-speed blender combine, pumpkin puree, dates, vanilla, coconut oil and maple syrup until creamy. Set aside. In a large bowl, combine the oats, ground walnuts, coconut, cinnamon, flax seeds, salt and baking powder until well combined. Stir in the pumpkin mixture, then fold in the chocolate chips.
Spoon dough into balls and flatten with a back of a fork. Bake for 15 minutes or until they are brown. Let cool before serving

Sunday, September 21, 2014

Super Minerals For Super Health

Minerals are essential for a variety of bodily functions including strong bones, teeth, blood, skin, hair, nerve function and metabolic processes that turn the food we eat into energy. But due to depleted soils, fast foods and picky eaters, many kids and moms are not getting the minerals they need, which means the vitamins they are eating are not being absorbed because minerals are the carrier of nutrients to our cells. 

If our cells are fed the right nutrients our immune systems are supercharged and our bodies function at its optimal capacity.

Some minerals to include in your diet every day are:

 Iron-- You need iron to carry oxygen throughout your body. Without it, you may end up feeling tired and even have trouble thinking straight.  Some of the best sources are oysters, beef, chicken, raisins, spinach and fortified cereals, chickpeas and  prunes

 Potassium-- Potassium helps regulate blood pressure by offsetting the blood pressure-raising effects of sodium. A study published in the Archives of Internal Medicine revealed that a diet high in sodium and low in potassium doubles a person's risk of death from heart disease. Some of the best sources are bananas, baked potatoes, raisins, tomatoes and artichokes, avocados, cantaloupe.

Calcium: Calcium is needed to build strong bones and teeth, but it also helps regulate your heart beat and helps prevent PMS Like potassium, calcium helps regulate blood pressure . Some of the best sources are organic milk, yogurt, cottage cheese spinach, beans, broccoli and dark leafy greens

 Magnesium: One of the most underrated minerals, magnesium is involved in over 300 chemical reactions in your body. Magnesium provides energy, helps keep your cells healthy and strong and enables your cells to communicate with one another and enhance optimal functioning. Magnesium also helps regulate blood pressure, keeps your bones strong and prevents insulin resistance and migraine headaches.
Some of the best sources are bran cereal, brown rice, almonds, Swiss chard and molasses.

 Zinc: Zinc is critical for keeping your immune system strong. It fights infection, making you less likely to catch a cold or the flu. It also helps wounds heal and  helps women have healthier pregnancies. Some of the best sources are oysters, crab, beef and pork and almond butter, oatmeal, wheat germ and eggs.

If you  feel you are not getting enough minerals through the food you are eating or you are low energy or your kids are having trouble focusing in school, consider adding a mineral supplement. My favorite one is Hu minerals. It carries over 79 major & trace  minerals, every mineral the body requires in one supplement. And they have it in different forms. Since I have turned so many clients onto it they have given me a special prom code. Call 888-765-0087 and ask for moms minerals special.

Monday, September 8, 2014

Who says nutritious can't be delicious? Healthiest back to school cookies

Gluten Free Peanut Butter Chocolate Chunk Cookies
Makes 18 medium cookies

Are you looking for an easy lunch box treat or healthy after school snack? These protein packed cookies are flourless and guilt free. Yes nutritious can be delicious!

1 ¼ cups canned chickpeas, well-rinsed and patted dry
1 teaspoons vanilla extract
½ cup natural peanut butter (make sure there is no oil) or sun butter
1/4 cup maple syrup
I teaspoon flax seeds
1-teaspoon baking powder
½ cup chocolate chips

1. Preheat oven to 350°F.
2. Combine all the ingredients, except for the chocolate chips, in a food processor and pulse until smooth.
3. Stir in chocolate chips.
4. With wet hands, form into 1 ½ inch balls. The mixture will be a little sticky. Then press cookies onto a parchment paper-lined baking sheet.
5.Bake for about 10 minutes or until brown.

Tuesday, August 26, 2014

Impress Your Guests this Labor Day with a Healthy Festive Cake

 Butterfly Cake by Sofia 


1¾ cups spelt flour
2 teaspoons baking powder
½ teaspoon baking soda
1-teaspoon cinnamon
¼ teaspoon salt
½ cup melted coconut oil
½ milk of choice
¾ coconut sugar
1-teaspoon vanilla extract
1 cup mashed ripe bananas

Preheat oven to 350°F. Spray pan with cooking spray or grease with coconut oil.
In a large bowl whisk together flour, baking powder, baking soda, cinnamon and salt and set aside.
Mix melted coconut oil, milk, coconut sugar, and vanilla. Stir in mashed bananas and mix well.
Pour wet mixture into dry ingredients. Mix well
Fill pan. Do not overfill as the cake will rise

Monday, June 9, 2014

Why head to the ice cream truck when you can make this delicious treat at home

Vegan Chocolate Chip Peppermint Ice Cream 

4-6 servings 

1 3⁄4 cups organic cashews or cashew pieces
 ½ milk of choice/ coconut, almond, rice, soy
1 cup of ice cubes
1/2 cup maple syrup or a couple drops of stevia
2 teaspoons alcohol-free peppermint flavor
 4 teaspoons coco powder
1/4-teaspoon spirulina powder
Chocolate chips for garnish

Combine the cashews, water, sweetener, peppermint flavor, spirulina and coco powder in a high-speed blender. Blend on high for at least 1 minute. Scoop out, garnish with chips and serve immediately.

Monday, May 12, 2014

Super Foods For Super Strong Bones

Children need proper nutrients to grow. The junky diet of chicken nuggets, pizza and french fries doesn’t cut it. Since kids' bodies are constantly changing and their bones are still developing, they need the right fuel to make their bones grow and move properly. Making sure your kids eat a few bone-boosting super foods everyday is an easy way to ensure your child's bone health.

These best foods include... 
Giving your kids beans, especially pinto, black, white and kidney beans, is extremely beneficial to the growth and health of their bones. Beans will give them an extra boost of magnesium and calcium.

Vitamin D is a fat-soluble vitamin that enables the absorption of calcium in the body. There are not too many foods that contain high amounts of vitamin D but some varieties of fish do. Eating salmon, tuna, and mackerel provides vitamin D that the body will store for future use.

Calcium is the most abundant mineral in the body and dairy products including milk, cheese and yogurt contain very high amounts of it. Consuming enough calcium is crucial as most of it is in the bones. Eating dairy products which are so rich in calcium promote bone growth and by giving your kids dairy products consistently will keep their bones strong for life. I love organic, and raw dairy products. Many people have allergies, but there are plenty of great alternatives.

Leafy greens such as spinach, kale and swiss chard are packed with bone-building nutrients like Vitamin K and Magnesium. Vitamin K helps to form bone protein and cuts down on calcium loss. Green cocktail are great for your overall health.

Calcium and vitamin D do play a major role in the strength of our bones, but so does magnesium. Magnesium is also stored in our bone and is necessary for the storage of calcium. All seeds are great sources for Magnesium, especially pumpkin and chia seeds.

Soy is a legume that is also very rich in calcium. Soy products like soymilk, miso, tofu, edamame and tempeh are good sources and are easy to prepare or buy in the store. Eating soy foods are good for creating more bone density; denser bones equal stronger bones.

Water is great for the functioning of any part of the body including the bones. Tap water in particular contains fluoride, which is a necessary component of your bones and adds density making them stronger. I am still researching this as there is mixed research on fluoride. I do by my toothpaste with out fluoride.

Tuesday, April 15, 2014

A taste of nostalgia -- Matzah Brie-

Matzah Brei

Matzah Brei is one of my childhood favorites. I used to love the smell of the frying butter from my grandmothers kitchen. I have tweaked her classic recipe a tad by using whole -wheat matzah instead of plain and adding a little bit of flax seeds to the eggs mixture. I also fried it in coconut oil and topped it with homemade applesauce. The result is a soft sweet nostalgic treat

6 sheets of matzoh
4 eggs
¼ Boiling water
Salt and white pepper
Teaspoon of flax seeds
Homemade chunky Applesauce for garnish 
Coconut oil for frying


In a large bowl, break matzah into pieces. Sprinkle with a little boiling water to soften

While matzah is softening, beat eggs and mix in flax seeds. Pour over softened matzah,  Mix well.

Pour mixture into hot, oiled frying pan and cook over medium heat, stirring until matzah brei is dry but not crisp.  Turn whole mixture at one time. Remove form pan. Slice and top with applesauce

Tuesday, April 8, 2014

Spring into Spring-- Healthy Easy Lunch Box Quinoa Salad

Spring Quinoa Salad

Welcome spring with this colorful salad. This dish is loaded with fiber, protein and anti -oxidants.  It is also very kid friendly, as it is both sweet and crunchy. Perfect for an afternoon snack or an easy no fuss lunch.

1 medium beet shredded
2 medium carrots shredded)
1 large peeled apple shredded
1/4 cup walnut chopped
4 tablespoons of parsley
2 tablespoons of lemon juice
1 Tablespoon extra virgin olive oil
½ cup of quinoa
½ cup of chickpeas

Place shredded beets, carrots and apple in mixing bowl and mix to combine. Add walnuts, parsley, quinoa and chickpeas on top of mixed vegetables and toss

For dressing, in small bowl whisk together lemon juice and oil.  Pour dressing over salad and mix until well combined and evenly dressed.

Wednesday, February 26, 2014

Chia Pods-- Super Snack for Super Brainy Kids

Anyone who reads my blog knows I never endorse any products, but every now and then a product comes along that I feel I have to do ten Hail Mary’s of thanks for, even though I am Jewish. 

I recently discovered chia pods, a healthy pudding in a cup with only three ingredients and no added sugar. The glorious pods contain only coconut milk, pureed fruit, and chia seeds. Chia seeds are the highest plant based source of Omega 3, fiber and protein.

When I called the company expressing my gratitude for the snack, they generously sent me a bunch of pods for an event I was co hosting at my daughter’s school on the brain/ mood connection.

The chia seeds were not only a big hit with the adults but with the kids, and no one even asked if they were healthy – which of course is why I love them. 

For more info visit their web site at .

There are gluten free, dairy free, vegan, non GMO, and contain no added sugar.

Tuesday, December 17, 2013

Super Foods for Super Kids-- The Best Brain Foods

Adding a few key super foods to your kids diets everyday is an easy way to arm them with the many challenges of their demanding lives. 

Super Brain Foods For Super Brainy Kids 

Avocados are super food for kids. They contain omega three fatty acids, which are necessary for the brain to function properly. Serve some guacamole and chips  for a  festive snack

 Eggs are rich in choline which helps promotes memory and brain development. Also eggs provide long-lasting satiety because of its protein power. They are a great for breakfast or snack- hard-boiled or deviled. Add a chip, on top of a hard boiled egg and make it look like a sail boat. What a cool mommy you will be.

Whole grains, such as oatmeal, brown rice and whole grain breads contain phytonutrients, folate and B vitamins that boost memory.  Pair whole crackers with cheese or nut butter of choice. I love Mary's gluten free crackers

Wild Salmon- Deep water fish like salmon are rich in omega-3 fatty acids, which are essential to healthy brain function.  Wild Salmon also contains low numbers of contaminants and it is easy to find both fresh and in cans. Eating salmon helps memory, mood and concentration.  Make salmon patties, or use salmon instead of tuna on sandwiches

Protein is for concentration it helps kids feel full longer, avoiding a sharp drop in blood sugar. Choosing protein sources that are raised humanely and are fed a proper diet, or pastured, are your best bets.  Make pinwheels-- with organic turkey, cheese, on a whole - grain tortillas. 

 Organic fruit: berries, grapes, apples, pears and seasonal fruits are rich in antioxidants like vitamin A, vitamin C, vitamin E and fiber. The fiber in fruit also helps the digestive system. Berries in particular contain high amounts of phytonutrients like anthocyanin that promote high brain function and help to preserve memory function.

Nuts and seeds: A serving of pumpkin seeds offers a mammoth amount of good things to help children’s brains, bodies and immune systems. A quarter cup contains 92% of your daily value for magnesium, which helps with several body systems including cognitive function and mood. Zinc helps prevent infection and boost immune system. Try roasting them or adding them to muffins and oatmeal.