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.

Wednesday, November 13, 2013

Healthy Fall Muffins

Pumpkin Oat Muffins

 If you are looking for something warm and comforting to bake with your kids after school look no further. These little gems can also double as an easy healthy grab -and -go breakfast.


2 bananas
2 eggs
2 cups of oats
1 cup pumpkin puree 
2 teaspoons of vanilla
1-teaspoon pumpkin pie spice
1/4 teaspoon kosher salt
1/3-cup raisins
¼ cup maple syrup
11/4 teaspoon baking powder
2 tablespoon of coconut oil and a little more for greasing the muffins tins


Preheat oven to 375 Beat eggs and add all other ingredients in a large bowl. Mix together. Grease a mini muffin tin well and pour batter in to the brim. Bake for about 15 minutes, or until cooked through. Allow to cool before removing from pan
(yields 24 mini muffins)

Wednesday, September 18, 2013

Best Apple Snacks

Summer seems to coming to an end. A great way to celebrate the new season is by going apple picking.

 If you can’t get to an orchard, visit your local farmers market and select a variety of different apples and seasonal produce. By experiencing, and cooking with new ingredients, you are not only creating great memories with your children but lasting healthy habits .

 Below are my favorite apple recipes. Mommy  approved and kid tested!

 Apple Crumble 

2 cups oat flour
Pinch of sea salt
 ½ teaspoon cinnamon
½ cup coconut oil or butter ¼ cup maple syrup
1-tablespoon vanilla extract
 5 medium apples, peeled, sliced,

1.In a large bowl, combine flour, salt, cinnamon.
2. In a smaller bowl, combine oil or butter, maple syrup and vanilla.
3. Stir wet ingredients into dry.
4. Place apples in an 8×8 baking dish.
5. Crumble topping over the apples.
6. Cover and bake at 350° for 45 minutes on low rack.
7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crispy.
8. Serve warm with a dollop of yogurt

Apple Bran Muffins

 2 cups wheat Bran
1 - 1/2 cups whole wheat flour
1 tsp. Baking Powder
1 tsp. Baking Soda
1 tsp. cinnamon
 1 1/4 cup milk of choice. I like almond
 1/2 cup maple syrup
 2 tbsp. coconut oil
 3/4 cup applesauce
1 Egg, beaten
1 tsp. pure vanilla extract (optional)
1/2 - 1 cup raisins
1 medium to large apple peeled and diced

1. Preheat oven to 400 degrees.
2. Combine dry ingredients, wheat bran, flour, baking soda, baking powder and cinnamon.
3. In another bowl, blend applesauce, milk, maple syrup, oil, egg and vanilla.
4. Add wet ingredients to dry ingredients and blend well.
5. Add in the raisins and diced apples.
6. Spoon batter into a muffin tins and bake for 15-20 minutes

Tuesday, August 27, 2013

Healthy Snack Bar

This delicious treat also doubles as a perfect snack or mini meal.  It is loaded with protein, fiber and healthy fats

1 cup dry figs
 1 cup dates
 1/2 cup almonds, coarsely chopped
 1/2 cup walnuts, chopped
 2 tbsp coconut oil 1
/2 teaspoon of vanilla

 Submerge dry fruit in boiling water and set aside for about 20 minutes until the fruit is very soft.
 Drain and place the fruits in a high speed blender.
 Process till you have a rather smooth and thick paste. Add 1 or 2 tbsp -- if needed to keep the blades moving, but don't let the mixture get liquid.
 Heat the coconut oil in a heavy-bottomed saucepan. Add the fruit paste and cook, stirring almost constantly, for 10 minutes.
Add the walnuts and cook, stirring, for another 10 minutes .
Grease a small plate and turn the fruit and nut mixture into it.
Using a spatula flatten the mixture.
Let mixture set. Then cut into squares.

Monday, August 19, 2013

Healty Back To School Snacks


With school almost back in session, It is time to think about what goes into those lunch boxes. Kids need healthy, fast snacks that will sustain their energy, appetite, and mood throughout their long days.

Healthy high quality snacks, that consist of powerful proteins, complex carbohydrates and healthy fats are a great strategy for regulating blood sugar, appetite and warding off those mid-afternoon meltdowns.

 The trap most parents fall into is not realizing the difference between a snack and a treat, or not being prepared enough to pack balanced snacks. A snack is merely a mini meal, meant to nourish your children.

So Plan ahead and have healthy snack choices on hand. The ice cream truck is a treat, not a snack and will not sustain or nourish your kids.

 Below are some of my favorite grab and go snacks, which should give you some ideas and help you plan ahead. I would love to hear your kids' favorite snacks!

 Apple or pears  rings with almond, peanut, cashew, or sunflower butter/ decorate with chips or raisins
 Lara bars- a great three ingredient snack bar
 Cottage cheese mixed with, berries, walnuts /almonds/flax seeds
 Hummus with carrot sticks/ sliced red/yellow/orange pepper
 Guacamole with carrot sticks/ sliced red/yellow/orange peppers
 Ricotta cheese mixed with cocoa powder, stevia, and vanilla extract topped with berries
 Hardboiled eggs with carrot and celery sticks and hummus
 Celery sticks with organic peanut butter or almond butter add raisins for kids
 Avocado slices wrapped in nitrate-free turkey breast
 A piece of sprouted grain, whole grain or pita with almond butter and bananas
 Fresh sliced pineapple with a handful of pistachio nuts 
A bowl of blueberries mixed with raw almonds Cottage cheese with cinnamon, apple slices, and walnuts
Organic cheese stick and carrots

Thursday, July 25, 2013

No Oven Required Coconut Cacao Bites

These  are super nutritious as well as easy to make. Perfect when you want a sweet treat on a hot day.

 2 tbsp coconut oil
 6 figs

 2 cups raw almonds
 1/2 cup raw, local honey

 2/3 cups raw cacao
 3/4 cup coconut flakes

 1.Put almonds into food processor and pulse to a fine meal.
 2.Then add all ingredients except for coconut flakes.
 3.Use a large spoon to scoop out the dough and roll into balls.
 4.Cover non-bleached wax paper with the coconut flakes and roll balls until covered with coconut

Monday, July 1, 2013

Meatless Mondays -- Zucchini Burgers

Meatless Monday Burgers

Serves: 4 burgers

Meatless Mondays are a great time to experiment with new recipes. These zucchini burgers are simple to make and loaded with fiber and protein. Feel free to experiment with different toppings like avocado, tomato, onion, or mango.  And serve over a bed of lettuce or on a spouted bun.

1 cup shredded Zucchini
1/4-cup onion chopped
1 cup organic, (non GMO Black Beans) rinsed and drained
4 tablespoons Ground Flax
½ t garlic powder

In a medium bowl add all ingredients
Mash together with a fork
Let it sit for a few minutes for all the flavors to blend, then form into burgers
Heat oil of choice. I like coconut. Cook till golden brown on both sides until golden on both sides

Serve and garnish

Monday, June 24, 2013

Strawberry Banana Almond Pancakes

Super Protein Pancake Serves 6

These protein-packed pancakes are infused with seasonal strawberries and topped with potassium rich bananas. For an extra bonus they are loaded with omega three fatty acids from the flax, almond flour and coconut oil

1 cup whole oat flour
1 cup almond flour
1 tablespoons ground flaxseed
1 tablespoon maple syrup
1 1/2 teaspoons baking powder
1 teaspoon baking soda
2 eggs, lightly beaten
1 tablespoon vanilla extract
2 cups plain Greek yogurt
1 tablespoon melted coconut oil
1 teaspoon butter, to prepare the skillet
1 cup sliced strawberries
·       banana slices for garnish

Combine all the dry ingredients. Then mix in coconut oil, yogurt and beaten eggs. Blend well. Pour one at a time in a greased pan. After batter is poured add two strawberry slices. When the batter bubbles flip. When brown remove from plate and top with banana slice.

Wednesday, March 20, 2013

Passover Cookies

Almond Chocolate Chip Cookies

You don't have to give up eating Chocolate Chip Cookies just because it is Passover! These cookies are perfect for after a Sedar, or anytime you are looking for a gluten free option that is rich, crispy, and loaded with protein

1 cup raw almond butter
1/2 cup almond flour
1/3 cup maple syrup
1 egg
1 Tbsp. vanilla
1/2 tsp. salt
1/2 tsp. baking soda
1/4 tsp. baking powder
1/2 cup chocolate chips/ Carob chips

Preheat oven to 350F
Place all ingredients in a food processor -- except chips--and process until smooth
Add chips and mix
Chill dough for 30 minutes
Roll 2 Tbsp of dough into balls and place on parchment paper lined baking sheet
Bake for 10 minutes