Veggie Quiche Muffins

While Congress is investigating the operators of two large U.S. egg companies thought to be responsible for a major outbreak of salmonella, many Americans have either stopped eating eggs altogether or have drastically reduced their intake since the massive recall last month.

As a mother, I was especially concerned because my kids love eggs and eat them a few times a week.

So I went to my local farmer's market in Harlem and began asking questions.

One of the farmers I spoke to, whose family farm was just one hour away from New York City, assured me that his eggs were safe because they were free roaming, grass fed and not shipped into the U.S from another country. He also told me that the eggs were safe because they were not pumped with hormones or antibiotics and were produced on a much smaller scale than conventional supermarket eggs.

So when you shop for eggs, it's reassuring to learn that the farmer who raised, packaged and transported the chickens was the same person selling them.

Contrast that with the conventional purchase of supermarket eggs in which we have no clue about their origins or how many miles and days they traveled before reaching us.

While the eggs at the local farmer's market might be $1 more than the supermarket, it gives me peace of mind to know that there is a human face behind the product.

Whenever there is a health scare related to food, the responsibility almost always lies with faceless, giant corporations who cut corners on safety and quality in order to maximize profits. So whenever there is a scare/recall on food, I don't stigmatize the type of food but the source of the food.

With this said, I felt good buying eggs and was excited to go home and make my kids a mini quiche muffins.

Crust Ingredients:

1 1/2 cups ground oat flour
3/4 teaspoon salt
2 tablespoons cold almond milk
1/4 cup olive oil

Filling Ingredients:

4 eggs
3/4 cup almond milk
Herbs of choice
Salt and pepper to taste
Filling options: Cherry tomatoes, steamed broccoli, sautéed spinach, steamed cauliflower, roasted sliced peppers, roasted or grilled zucchini, chopped ham, turkey or grilled chicken

Directions:

1. Preheat oven at 375 degrees.
2. Mix dry ingredients, mix liquids, and then mix together. Knead, and spread into a pie pan or individual muffins cups
3. Whisk together egg and almond milk. Whisk in herbs, salt and pepper.
4. Choose filling ingredients and place in bottom of pie shell. Pour quiche batter over filling.
5. Bake until set, which is about 20 minutes.

Do You Like To Snack?

Here Are Some Tips For Better Snacking:
Do you love to snack? Most people do. As a matter of fact, snacking is a major past time for kids and adults. Good quality snacks help maintain a healthy wait and good immune system. Kids who snack do better in school, stay focused, and are more likely to participate in physical activities. Adults who snack are less cranky and better able to deal with their kids; maintain their energy, moods and weight. However, most people associate snacks with something that is convenient, comes out of a box and is sweet, salty and brightly colored with zero nutrients. Below, we provide you with some tips to help your kids become smarter snackers.

• Give your kids a say! 
• Have your kids help assemble snacks such as celery or carrots, whole-grain toast or whole-grain crackers, apples or oranges.
• Have your kids help at the grocery store when you're selecting snacks or in the kitchen when you're assembling things to eat.
• Think beyond a bag of potato chips. Offer string cheese, hummus and crackers, nuts and raisins and goji berries.
• Don't be fooled by labeling gimmicks. Foods marketed as low-fat or fat-free can still be high in calories. Likewise, foods touted as cholesterol-free can still be high in fat, saturated fat and sugar. Check nutrition labels to find out the whole story.
• Go for the grain. Whole-grain snacks such as whole-grain pretzels or tortillas and low-sugar, whole-grain cereals can give your children energy with some staying power. Especially with homemade guacamole or salsa.
• Out of sight, out of mind. If the cookie jar is full, your children will probably clamor for cookies. But if there aren't any cookies in the house, fresh fruit or raw veggies may seem more appealing.
• Think outside the box. Offer something new such as fresh pineapple, cranberries, red or yellow peppers or roasted soy nuts. Slice a whole-wheat pita and serve with hummus.
• Mix and match. Serve baby carrots or other raw veggies with olive oil. Top celery, apples and bananas with peanut butter.
• Revisit breakfast. Many breakfast foods such as low-sugar, whole-grain cereals and whole-grain toast make great afternoon snacks.
• Use the freezer. Mix mashed bananas and peanut butter, spread between graham crackers and freeze. For a new twist on old snack-time favorites - freeze grapes or peeled bananas, or fill an ice cube tray with fresh watermelon juice or smoothies.
• Have fun. Use a cookie cutter to make shapes out of low-fat cheese slices, whole-grain bread or whole-grain tortillas. Eat diced fruit with chopsticks. Give snacks funny names. Try the classic "ants on a log" - celery topped with peanut butter and raisins - or make up your own.
• Pull out the blender. Make your own smoothies.
• Promote independence. Make it easy for older children to help themselves. Keep a selection of ready-to-eat veggies in the refrigerator. Leave fresh fruit in a bowl on the counter. Store low-sugar, whole-grain cereal in an easily accessible cabinet.
• Remember your leftovers. A small serving of last night's dinner might make a great snack.
• Drinks count too. Offer your children plenty of water between meals. Liven it up with shaped ice cubes, a crazy straw, or a squirt of lemon, cranberry or other fruit juice.
• -Practice what you preach. Let your children catch you munching raw vegetables or snacking on a bowl of grapes.
• -Be patient. Your children's snacking habits may not change overnight. Look for positive changes over weeks or months.

Teaching your children to make healthy snack choices now will determine how they eat in the future.

Nutritious and Delicious fun for kids for 4th of July

Here is a fun, delicious and fun activity for kids of all ages to enjoy for this 4th of July!It will make your kids feel liberated.

Involving your children in the preparation of food can help gain their interest in trying healthy foods they might normally turn up their noses at. This is the perfect activity and recipe that will get your kids involved in food preparation and get them to eat all their fruits and maybe even try a few new ones. Definitely better for a bbq party then chips and cookies this holiday weekend.

The fruits we will be using for this recipe are strawberries (red), blueberries (blue), and chucks of fresh coconut (white). Strawberries have a wide range of nutrients, including fiber, vitamin C,
Blueberries are very high in fiber and and are rich in Vitamins A, C, E and beta-carotene as well as rich in the minerals potassium, manganese, magnesium.
Coconut is a tropical fruit that is rich in protein and is also a great body builder . It is a super omega 3 fatty acid.So your kids will be happy and will not have the usual holiday meltdowns from to much sugar and processed foods

Here are the simple steps for this 4ht of July Fruit Kabob:

Ingredients:
Strawberries
Blueberries
Chucks of Fresh Coconut, Apples, or White Peaches
Bamboo sticks/chop sticks

Directions:
Cut up all the fruit and place it in a bowl, then let the children make their own kabobs! You can also substitute watermelon or banana's and still have a festive fruit kabob. Let your kids be creative and make any designs they want!

5 tips to be a pretty summer mommy

Quinoa:
For starters, anytime you choose a whole-grain product over one made from nutrient-stripped white flour, you wage war against belly fat. Quinoa contains twice the belly-filling protein as regular cereal grains, fewer glucose-raising carbohydrates, and even a handful of healthy fats. So start your day off with a cup of cooked quinoa combined with a 1/2 cup of milk and 1/2 cup of blueberries!

Green Tea:
Natural tea is one of the richest sources of flavonoid antioxidants which protect your body against free radicals-molecules that can damage cells. The powerful antioxidants found in tea are believed to help prevent cancer, lower cholesterol, stregthen the immune system and promote weight loss.

Eggs: Per 1 large scrambled egg,
A british study found that people who increased the percentage of protein-based calories in their diet burned 71 more calories a day (that’s 7.4 pounds a year!) Jumpstart your metabolism as soon as you wake up with a protein-rich breakfast of scrambled eggs!

Grapefruit:
A grapefruit a day in addition to your regular meals can speed weight loss. The fruit’s acidity slows digestion, meaning it takes longer to move through normal cells alone.

Yogurt:
Organic Greek Yogurt, protein-packed is a belly-blasting essential. Beyond the satiety-inducing protein, the probiotics may also speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight.

Avocado:
Avocados are a good source of healthy fats, omega-3, and are rich in monounsaturated fat, which is easily burned for energy. This creamy, green fruit is abundant in essential oils and B-complex vitamins that nourish your skin, inside and out and the nutritional value of avocado makes it good for indigestion, hair care, heart health, skin care, psoriasis, and bad breath.

Try adding these tips into your diet this week to look and feel better. Your kids will appreciate your super hero energy