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



Ingredients:
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


Directions:
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

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.  Www.humineral.com. 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.

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!

Ingredients:

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

Directions:

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.

Impress Your Guests this Labor Day with a Healthy Festive Cake

 Butterfly Cake by Sofia 

Ingredients:

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

Directions:
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

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 

 Ingredients: 
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

Directions: 
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.

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.

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

Ingredients

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

Directions

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

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.

Ingredients:

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

Directions:

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.

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 http://www.thechiaco.com.au/products/chia-pod .

PS

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