Chips and Guacamole Done Right!

I am always on the look out for new snack products that are delicious and nutritious. Last week, I received a package of assorted chips from Way Better Snacks that included sprouted chips. While I was excited because of their healthy ingredients, my kids were a little skeptical. After one bite, we were all hooked! The sweet potato and black bean flavor was our favorite.

The chips contain sprouted grains, seeds and beans, making a nutritious chip alternative. I love sprouted breads and tortillas, so why not a sprouted chip? I paired the chips with my homemade guacamole and within minutes I had a healthy snack full of omegas both from the chips and the guacamole!

Ingredients:

2 avocados, peeled, pitted, and the pulp thoroughly mashed
1 teaspoon coarsely chopped cilantro
1 tablespoon lime juice
2 tablespoons orange or pineapple juice 
¼ teaspoon ground cumin (optional)
Salt to taste

Directions:

1. In a large bowl, mash the avocado.

2. Stir in cilantro, juices, cumin and salt.

3. Serve immediately, or refrigerate until serving, placing one of the avocado pits into the bowl to help keep the guacamole from browning.

Nutritional Benefits of Sprouting

Sprouting is the natural way to increase the vitamin, mineral and lignin content of flax and stabilize the Omega‐3 and other essential fatty acids and help with digestion.

Banana Chocolate Chip Ice Cream

Makes two servings

Why go to an ice cream shop when you can make your own healthy and all natural ice cream? With this simple recipe, you and your kids can enjoy homemade ice cream anytime. It makes a great snack, or a special treat! It is not only delicious, but is also loaded with fiber and omegas from the bananas and nut butter.





Ingredients:
2 frozen bananas, chopped
1½ T. natural creamy almond/peanut butter
1/4 cup almond or rice milk
1/2 t. vanilla extract
1/4 grain-sweetened dark chocolate chips

Directions:
1. Put bananas, almond butter, and almond milk and vanilla in the blender.
2. Blend on low, stopping to stir occasionally.
3. Remove and top with chocolate chips, nuts or other ice cream toppings you enjoy!

Almond milk is a non-dairy milk substitute drink made from ground up almonds mixed with water.  Unlike regular milk, it contains no cholesterol or lactose and is sweet in taste. It has different nutritional elements as well, with hight quantities of vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. Almond milk is also low in fat and calories, at only 40 calories per eight ounce serving.

Bananas are one of the most popular fruits, especially for kids. Children love their  sweet flavor and texture. Bananas are high in potassium and contain moderate amounts of Vitamin C and Vitamin B. Consumption of bananas has been shown to reduce the risk of certain cancers as well as regulate dopamine levels, which play a crucial role in mental and physical health.

Almond Butter and Banana Sandwiches: The Perfect Lunchbox Treat!

Makes one serving

This is my kids' favorites for lunch or an after school snack. It takes minutes to make and is the perfect combination of protein, fat and complex carbs. The almond butter (or sunflower butter as an alternative) is loaded with both protein and omega 3 fatty acids, which sustain energy and concentration. The banana adds just the right sweetness and the star-shaped raisin bread makes this filling snack fun to eat.

Feel free to cut into any shape you like. Better yet, let the kids help cut the bread into shapes or spread the almond butter. Don’t be afraid to let them get messy! Some of my favorite memories involve getting my hands dirty in the kitchen with my grandmother. When kids are involved in making their food, they are usually more invested in eating it. It is a win, win situation. It is my number one tip in helping kids to transition to eating a healthier diet.

Ingredients: 
2 slices of Ezekiel sprouted raisin bread or any whole grain bread
1 tablespoon of almond, cashew or sunflower butter
½ banana, sliced
½ teaspoon flax seed
Drizzle with maple syrup
Cinnamon sprinkled on top, if desired

Directions: 
1. Spread the butter of choice on raisin bread.
2. Slice bananas and then sprinkle with cinnamon, flax seeds and drizzle maple syrup on the bread.

Who is Ezekiel? 
Food for Life's Ezekiel bread, English muffins and bagels are popular products in the whole food community. They get their name from the biblical prophet Ezekiel, who declared in the Book of Ezekiel: "Take also unto thee wheat, and barley, and beans, and lentils, and millet, and spelt, and put them in one vessel and make bread of it." The bread that was eaten by Ezekiel for two years while he was exiled in the desert. It is claimed that the formula’s six grains and legumes, when sprouted and combined, create a protein similar to the protein found in milk and eggs.

Super Foods for Bone Health

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.

Fall Apple Crisp

Tomorrow is my daughter's first family school breakfast, and she wanted to bring something warm and yummy to share with her friends. Since our fruit bowl is overflowing with apples that we purchased at the farmers market this weekend, we thought apple crisp would be the perfect morning treat. This recipe is not only delicious and easy to make, but is also loaded with omega three fatty acids from the flax seeds and coconut oil, which help to boost kids' moods and learning abilities. Additionally, this is a great recipe to get kids in tune with the seasons, eat locally and help with snack preparation. When kids help make a dish, they are usually more excited about eating it and the experience of trying something new.

Makes 15 snack servings

Ingredients:
Apple mix
6 apples, washed, cored, diced
½ cup apple juice

Crumble Topping
½ cup maple syrup
2 cups rolled oats
2 teaspoon ground cinnamon
6 tablespoon butter/coconut oil
1 teaspoon vanilla extract
1 teaspoon flax seeds
1/3 cup raisins

Directions:
1. Preheat oven to 350 degrees.
2. Lightly oil the bottom of baking pan with coconut oil.
3. Spread apples evenly in the pan and add apple juice.
4. In a bowl combine maple syrup, rolled oats, flax seeds, raisins, vanilla and cinnamon.
5. Fold in softened butter/coconut oil until combined. There should be no large chunks.
6. Press dry ingredients on top of the apple mixture.
7. Cook uncovered for 35-40 minutes.

An Apple a Day
Apples provide a big dose of soluble and insoluble fiber, as well as a host of other benefits. The polyphenols found in apples are powerful cardiovascular guardians, also helping to protect growing (and adult) bodies from the oxidation of bad fats (think trans fats), while offering bold anti-inflammatory properties. Recent studies have also shown that apple’s phytonutrients and high fiber content help children maintain an even mood by preventing spikes in blood sugar.

Local ingredients 
Purchasing food that’s grown in your surrounding area is beneficial for your health and for the environment. Transporting foods over long distances generates pollution, whereas buying groceries from local venders, like a farmers market, decreases your carbon footprint. Foods sold in grocery stores have traveled an average of 1500 miles from where they are grown. On the other hand, foods that are grown locally are picked when they are ripe, which allows for a better taste and more nutritious product.