Watermelon "Cake"

Makes 10 servings

There are so many creative treats that you can make with a watermelon! This watermelon "cake" is perfect for the those hot summer days when you want to avoid using the oven. It’s hydrating, packed with electrolytes, and is great for any BBQ or picnic. Your kids will love this "cake," so get creative and experiment with different fruit combinations to add to its festive appeal. If you want something easy, just cube, juice and freeze in popsicle holders.

Ingredients:

1 large seedless watermelon

2 large wooden skewers

1 quart strawberries with their stems removed

1 pint blueberries

1 large pineapple peeled, cored, and cut into 1-inch triangles,

1 ½ pounds seedless green grapes

2 large oranges, peeled and sliced into ¼ inch thick quarter-moons

3-4 kiwifruit, peeled and sliced into ½-inch-thick cross sections

1 box toothpicks

Directions:

1. Cut the watermelon about 2 inches from each end. Remove the outer skin of the watermelon and slice into circular layers. The first layer should be about 8 inches in diameter, decreasing the size of each subsequent layer about 2 inches. When finished, you should have three slices of watermelon, 8, 6, 4 and 3 inches in diameter. 

2. Arrange the watermelon layers on top of one another. The smallest layer should be on top.

3. Use skewers to hold the layers in place. Place the skewers so that they are not visible.

4. Using toothpicks, fasten additional fruit to the cake

5. Slice the “cake” how you would for any other cake or pie and avoid the skewers as you eat and enjoy this refreshing summer snack.

Watermelon

Watermelon is sweetest during the summer. It makes the perfect summer snack that is both hydrating and packed with electrolytes, including potassium and sodium, which we lose when we sweat. Watermelon is an excellent source of carotenoids, especially lycopene, which have powerful antioxidant properties. In fact, it contains more lycopene than any other raw fruit or vegetable. Watermelon is packed with B vitamins that are essential for energy production. Additionally, watermelon seeds are a great plant source of protein if you want to juice the whole watermelon.

Kid-friendly Passover Favorites

As Passover is coming to an end, I thought I would share my favorite recipes that are also great for anytime of year. They are also vegetarian so they work great for Meatless Mondays. You can also throw them into your kids’ lunch box for a great healthy after school snack.


Most kids will love this kugel because of its sweet flavor. Butternut squash is a type of winter squash that has a deep orange pulp that becomes richer and sweeter the more it ripens. This kugel is rich in nutrients such as Vitamin A, which is important for bone growth, cell function and for a healthy immune system. It also has high amounts of Vitamin C, magnesium, potassium and fiber. Butternut squash is also cholesterol free and sodium free, making it the perfect vegetable to incorporate into a variety of dishes.

Squash Kugel

Makes 8 servings

Ingredients:

2 medium butternut squash, cut in half, seeded

3 tablespoons coconut oil

2 eggs

1 tablespoon vanilla

1 teaspoon cinnamon

¼ teaspoon nutmeg

½ teaspoon sea salt

Directions:

1. Bake squash in the oven at 350 degrees for 30 minutes, or until soft.

2. Scoop squash out of skin, discarding skin/ or do not feel guilty if you buy them pre cut at Trader Joe's. If you do place them on a baking sheet with the oil for about twenty minutes

3. Place cooked squash in vitamix or blender with oil, eggs, vanilla, cinnamon, nutmeg and salt

4. Puree until smooth and creamy.

5. Place in a 9-inch baking pan or a casserole dish and bake at 350° for 30 minutes.

Zucchini Pancakes

Ingredients:

1 can of Chickpeas, drained

1 cup crushed matzah/ whole wheat bread crumbs

1 zucchini, chopped

1 red onion

1 egg

1 teaspoon Sea Salt

1/4 cup coconut oil

1 cup yogurt

Directions:

1. Blend chickpeas, matzah, zucchini, onion, egg and sea salt in blender or food processor.

2. Heat oil in pan over medium heat. Form into patties and cook until golden brown. 2-4 minutes on each side.

3. Top with yogurt.

Coconut Oil — Superfood for Kids

Long used for its hair and skin beautifying properties, coconut oil is now gaining popularity thanks to all the amazing ways it helps to create optimum health. One of the key ingredients of coconut oil is lauric acid, an amino acid that helps support high level brain function, soothes stress, aids in digestion as well as boosts the immune system to help fight off colds and flus and other infectious illnesses. Lauric acid, which the body converts to monolaurin, helps fight viruses, parasites, yeast overgrowth and bacteria. It’s a popular ingredient in the autism recovery community, where it is believed to help normalize brain function.

Prepare it: Use coconut oil in place of oil, for baking, salad dressings, and for sautéing. You can also mix a few teaspoons into a smoothie. Or, try melting coconut oil on popcorn, add some dark chocolate chips (70% cacao) and unsweetened coconut flakes. Makes a great snack! 

Blueberry Almond Flour Scones

Serves 6

These delicious scones are perfect for a grab and go breakfast or after school snack. They are simple to make, delicious, and nutritious. The almond flour is loaded with protein, fiber and and omega three fatty acids. The blueberries add sweetness, and an antioxidant boost that will make you happy, and your kids satisfied. They are perfect to make on a Sunday and eat throughout the week. Pair your scone with ricotta, cream cheese or a fruit spread.

Ingredients:

2 large eggs, beaten until frothy

1 cup almond flour

1/4 maple syrup

1 1/2 teaspoon baking powder

1 1/2 teaspoon vanilla extract

1/2 cup fresh blueberries

Directions:

1. Preheat the oven to 375 degrees and line a sheet pan with parchment paper.

2. In a large bowl, combine all of the ingredients, except for the blueberries and mix well to create a batter.

3. Gently fold the blueberries into the batter.

4. Use a tablespoon to drop 6 evenly spaced scones on the lined pan, or about 2 heaping tablespoons for each scone.

5. Bake for about 15 minutes until scones begin to lightly brown. Let cool for 10 minutes before removing from the parchment paper.

6. Serve warm.

Almond Flour

Almond flour is a great alternative to regular wheat flour because it adds nutrition to any dish. It is made from ground, skinless, blanched almonds and can be used in any dish calling for flour. This flour is also gluten free. Almond flour is full of protein and fiber. It also contains vitamin E, calcium, and magnesium. Using almond flour is a great way to give your kids an extra nutrient boost without sacrificing the baked goods they love.

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.

Hearty Lentil Stew

Makes 4 servings

Lentil stew is the ideal hearty meal on a cold winter’s day. Packed with fiber, protein and antioxidants, this stew is nutritious as well as satisfying. It is also perfect for Super Bowl Sunday or a Meatless Monday, as the lentils are a great source of protein. This stew is easy to prepare and works great as a meal or a quick satisfying snack. It will rev up your metabolism to keep you full and focused for hours. Feel free to spice it up with cayenne pepper or chile powder! It also tastes great served with a dollop of plain yogurt or sour cream. 

Ingredients:

2 tablespoons extra virgin olive oil

2 carrots, washed, peeled and diced

1 tomato, washed, peeled and diced

2 celery stalks, washed and diced

1 small, yellow onion, diced

1 sweet potato, diced

1 bay leaf

1 cup of lentils

4 cloves garlic diced

6 cups of low sodium vegetable stock

2 teaspoons kosher or coarse sea salt

Instructions:

1. Pour olive oil into a large pot and heat over medium-high heat.

2. Add carrots, celery, onion, and sauté the veggies for about five minutes, or until softened, stirring frequently. 

3. Add stock, sweet potato, tomato, lentils and bay leaf.

4. Bring to a boil over high heat and stir. Let boil for a couple of minutes, then reduce heat to low, partially cover and simmer for about an hour.

5. Stir stew occasionally, until lentils are very tender.

6. Serve and Enjoy!

Lentils

Lentils are very flavorful and they make a wonderful addition to many dishes because of the texture they add. Lentils are a small but nutritionally mighty member of the legume family. Eating lentils has been shown to significantly reduce the risk for heart disease by 82%. Lentils are also full of iron, magnesium, folate and fiber and increase energy. Eating lentils can dramatically improve energy levels. Changing the fuel you give your kids can change everything from their behavior, to their energy levels and immune strength. 

Onions

The onion is a kitchen staple that is packed with nutrients as well as flavor. Onions come in many varieties but are characterized by mild, sweet flavor when cooked. Onions are high in fiber and Vitamin C and have been shown to lower blood sugar. Onion also helps to reduce blood pressure, and is full of antioxidants that help to repair tissue and reduce inflammation. Another benefit is when cooked down like in this stew the onion does not lose any of its nutritional value.

Grab and Go Granola Bars

Makes 12 snack servings

Like most moms, I’m always busy, on the run, and looking for some healthy grab-and go snacks for my kids.

I always try to arrive at after school pick up armed with something yummy and healthy, whether it is nuts, fruit, a sandwich, or a homemade super-food cookie. I try to have something that will nourish and satisfy my children, always on the lookout for new healthy products. I am the type of woman who is engrossed by the aisles in health food stores the way other women are captivated by Tiffany’s. I simply love discovering new foods and products.

So I was thrilled, when the folks at Kraft Foods contacted me to review a new health food bar that has no preservatives, artificial flavors, or colors. What I found really intriguing was that the bar is made with real milk and is found in the refrigerated dairy aisle. They also provided a gift card to conduct a taste test against some other granola bars.

Since I agreed to the terms, my kids, and their friends tried the bars. I put them up against Lara Bars and Gnu foods – my personal favorites. There was a tie between the gnu bars and the MilkBite bars from Kraft. While I am still a hard-core fan of Gnu and Lara bars as my go-to snack bars, I found these bars to be quite interesting. I loved that MilkBites had oats and chicory fiber, while leaving out preservatives. I will continue to make my own granola bars, but my kids really enjoyed these as a treat.

Ingredients:
3 cups rolled oats
1 cup pecans or other nuts, coarsely chopped
½ cup unsweetened flaked coconut
¾ teaspoon ground cinnamon
¼ teaspoon salt
1/3 cup maple syrup
4-tablespoon liquid coconut oil
1 cup dried fruit (blueberries, goji berries, apricots, raisins or any other unsulphured choice)

Directions:
1. Preheat oven to 300 degrees.
2. In a very large bowl, combine oats, nuts, coconut, cinnamon and salt. Set aside.
3. In a small saucepan over low heat, warm the syrup and oil together.
4. Pour liquid over dry mixture and stir thoroughly to combine. I think using your hands works best, but a spoon also works.
5. Dump mixture onto two rimmed baking sheets, spreading out the granola evenly.
6. Bake for 25 to 40 minutes, stirring mixture every ten minutes. Remove granola when it is light brown, as it does continue to cook after being taken from the oven. If you wait until the granola is dark, it will have a bitter, burned taste.

7. Enjoy!

Vietnamese Shaking Beef, Bo Luc Lac

I think anyone who is a true foodie experiences the love of food on a very deep, emotional level. Food needs to have smell, texture, and evoke an emotion. There is not a single important event in my life where there was not some kind of food memory or smell that went along with it.

When I was in the hospital giving birth to my daughter, It was a C section, so my state of mind was a little altered. But what I remember most about lying on that gurney unable to move or eat was one doctor, asking another doctor what they wanted for lunch.

Doctor one said, "The Bo Luc, Lac from Saigon Grill." I actually had tasted Bo Luk, Lack one time before. It was ok. A little salty, and very different from my normal tastes.

I am not much of a meat eater. Especially meat that is not grass fed. But at that moment , I wanted that beef with crispy crackers more then anything on earth. I looked at my husband who looked as pale as ghost ---as apparently half my insides were on the table in front of him.

I said, " you must go get me the Bo Luc, Lac the second I get out of here" He looked as he was about to faint.

"How do you feel?" he asked. All I could think of was how hungry I was and how good that beef would taste.

I shouted to the doctor, "Could I see a menu?," thinking that perhaps there was something else I wanted. I thought Bo Luc Lac would be good, but it would be better if it had and orange glaze or a dash of lime. Then I though what if I just order the Bo Luc Lac with the sauce on the side to satisfy my craving. 

Just as I was about to create the best recipe, I heard a cry, and she was born. My beautiful baby girl. As the days passed, I forgot about the Bo Luc Lac. But when it was time to leave, I saw the menu for Saigon Grill on my table with the diapers and baby belongings. I threw it in my bag with the fleeting thought to order it at a later date. I never ordered the Bo Luc Lac, but every time some one mentions Saigon Grill, I remember being in that hospital room and strongly I craved that Vietnamese beef. As I was cleaning out my drawers today, I found the menu and decided to create my own version. This version is much healthier and simple, and shaking the beef added that element of fun. It is a perfect dish for the holidays, either as an appetizer or main course.

A Healthier Bo Luc Lac
Makes 4 servings

Ingredients:
1.5 lb. grass-fed flank steak cut into 1″ cubes
2 cloves garlic, diced

half of lime or orange
2 tomatoes, sliced
2 leaves of lettuce
3 T. sesame oil
2 T. Braggs amino acids (an all-natural, sodium-free soy sauce substitute)

Directions
1. Prepare marinade by combining garlic, Braggs amino acids and oil with the beef for at least half an hour.
2. Heat a large wok or pan over high heat, adding about 2 T. oil.

3. When it begins to smoke, add a layer of beef and allow to sear for about 2 minutes. 

4. Begin “shaking” to sear the opposite sides for about another 1-2 minutes more to brown all sides. 

5. Add a squeeze of lime or orange, then give it one last toss before transferring to plates.
6. Place beef on a bed of lettuce and tomato.
7. Enjoy!

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.

The Healthiest Pumpkin Pie on Earth

Makes two pies

Everyone has a favorite Thanksgiving dessert, and pumpkin pie is mine. This recipe is so delicious and healthy, that you will want to eat it all year round. I even made it for my daughter’s birthday party in June, because her teachers asked if we could celebrate in the morning, and I thought this would be the perfect alternative to sugary cupcakes. This pie is loaded with super foods that provide protein as well as vitamin C, potassium, fiber, manganese, folate and omega 3 fatty acids.

Ingredients:
2 (9 inch) whole wheat uncooked pie crusts
1/2 cup maple syrup
2 ripe bananas
1 t. ground cinnamon
1 vanilla
1/2 t. pumpkin pie spice
1 t. flax seeds
2 eggs
1 (15 ounce) organic Pure Pumpkin
1 cup milk of choice (I prefer almond milk, but you can use soy, rice, etc.)

Directions
1. Preheat the oven to 425 degrees.
2. Combine all of the ingredients into a vita mix or blender. Blend.
3. Pour the resulting mixture into the piecrust that has been defrosted.
4. Bake for 15 minutes.
5. Reduce temperature to 350 degrees and bake for 40-50 minutes, or until knife inserted near center comes out clean.
6. Cool on wire rack for 2 hours. Serve or refrigerate.

Pumpkin Power!
Pumpkin is celebrated for its unusually high level of beta-carotene, the form of vitamin A found in plant food. In fact, a one cup serving of pumpkin or other winter squash (such as butterneck, acorn, kobacha, hubbard, etc.) has almost 146 percent of a child’s daily requirement for vitamin A. Pumpkin also boosts vitamin C, potassium, fiber, manganese, folate, omega 3 fatty acids, thiamin, copper, tryptophan and B-complex vitamins.


Wheat Germ
Wheat germ is considered a nutritionally dense food because it is loaded with important nutrients. It is a great source of fiber, which promotes healthy digestion and regularity. Wheat germ contains vitamin E and an abundance of B vitamins, which promotes healthy hair, bones, and skin. Wheat germ is a great alternative to traditional ice cream sprinkles and other toppings because it provides texture in addition to beneficial nutrients without the unwanted refined sugar and unhealthy additives. If your kids love to use sprinkles to decorate their food, have them top their yogurt or ice cream with wheat germ for a nutritious treat!

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.

Oatmeal Apple Frittata

Makes 6 servings


This morning I made a batch of oatmeal for my kids, but we ended up behind schedule and did not get a chance to eat it before heading out the door. Once I had dropped them off at school, I decided to take the uneaten oats and combine them with some apples and a few of other basic ingredients, and voila! I created an easy oatmeal apple frittata. It turned into the perfect after school treat. 



Ingredients: 
1 cup oatmeal (gluten free if you have an intolerance)
2 eggs
1/2 cup unsweetened apple sauce/ pumpkin puree
Pinch of salt
1/4 teaspoon cinnamon
2 cups chopped apples
2 teaspoons chopped walnuts for topping
4 tablespoons maple syrup
1 teaspoon flaxseed
2 teaspoons raisins
1 teaspoon vanilla

Directions:
1. Preheat oven to 350 degrees.
2. Cook oatmeal following package directions.
3. In a bowl, mix the oatmeal with the eggs, apple sauce, salt, cinnamon, apples and vanilla.
4. Pour into a baking dish and bake for 30 minutes.
5. After its done baking top with chopped walnuts, maple syrup, honey, and flax.

Magic Oats!
Oats are a great way to give your kids strength and energy throughout the day. They are loaded with fiber and taste delicious. Oats also are rich antioxidants that reduce bad cholesterol, they are also loaded with manganese, and B vitamins. If you are on a gluten-free diet, there are even gluten-free oats out there!

Avocado Chocolate Pudding

Makes 1–2 servings

My kids and all their friends love this creamy omega loaded chocolate pudding. It is free of dairy and refined sugars. Even your hard core picky eaters will love it, especially if they have a hand in making it. This delicious pudding makes a great snack, or party treat!

Ingredients

1 ripe avocado

2 tablespoons unsweetened cocoa powder 

2 teaspoon agave, maple syrup or honey

1 teaspoon vanilla

Pinch of sea salt

2 tablespoons almond milk, rice milk or water

Directions

1. Halve the avocado and remove the pit.

2. Cut a checkerboard pattern in the avocado and remove it from the skin.

3. Put the avocado, cocoa powder and honey into a blender or food processor.

4. Blend until creamy. You may need to blend it for a while to get it extra creamy and break up the small pieces. 

5. Add milk, vanilla and salt and blend until desired sweetness and texture.

6. Serve and enjoy!

Avocado Power

Avocado’s rich, creamy texture can add great flavor to a variety of dishes. It can also give a nutritional kick to any snack, even sweets like this delicious pudding. Avocado contains over 20 essential nutrients making it a super star food for kids! They are especially rich in vitamin E, B-vitamins, folic acid, omega three fatty acids and beta carotene. They also act as a “nutrient booster” by enabling the body to absorb fat-soluble nutrients more efficiently.

"Candy" Apple Wedges

Makes one serving per apple

These apple wedges are the perfect not to sweet, healthy Halloween treat! Making these crunchy treats is both fun to decorate, and delicious to eat. Whether at a Halloween party; or after school, kids will have fun adding their own personal touch.






Ingredients
Apples
Cold water
Lemon juice
Nut butter or sunflower butter
Agave nectar, maple syrup or honey

Toppings
Granola
Chocolate chips
Coconut

Goji berries
Raisins
Chopped nuts

Wheat germ or ground flax meal


Directions:
1. Cut and core apples.
2. Soak apples, cold water and a few drops of lemon juice in a bowl for a few minutes. This will prevent the apples from browning.
3. Dry thoroughly.
4. Spread nut butter or agave on each apple wedge.
5. Decorate with your kids!

Unsulphured Dried Fruit
Unsulphured fruits are the healthier choice when it comes to dried fruit varieties because they maintain more natural vitamins. Dried, unsulphured coconut is no exception. It contains a good amount of potassium, iron and fiber. Coconut is also naturally delicious, giving a tropical kick to any recipe!

The Best Brain Boosting Foods

Adding a few key super foods to your kid’s diet each day is an easy way to help your children to take on the many challenges of their demanding schedules. By adding the following foods you may increase your kids brain function, promote overall brain health, and prepare your kids for a bright future.

Super Brain Foods

Avocados are super food for kids. They contain omega three fatty acids, which are necessary for the brain to function properly. Pack some guacamole and chips in their lunch box.

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.

Whole grains, such as oatmeal, brown rice and whole grain breads contain phytonutrients, folate and B vitamins that boost memory. Pack some whole grain crackers and pair them with cheese or nut butter of choice.

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. Pack your kids 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 your 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.

Filtered water: Dehydration can lead to fatigue, fogginess, and more, so drinking plenty of water is crucial to keeping concentration and energy levels high. Send a fun BPA free water bottle with your kids to school instead of fruit juices or other sugary drinks.

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.

Cucumber Yogurt Dip

Makes 4 snack size servings

My kids love this dip served with crispy veggies, pita triangles or, whole-wheat pretzels. With a yogurt base, this dip is a great source of calcium. Combined with the crunch of cucumbers, the dip has a great texture. It also doubles as a great spread for sandwiches and burgers.




Ingredients:

8 oz. yogurt

½ cup of peeled chopped cucumber

2 tablespoons lemon

½ tablespoon Dijon mustard

Directions:

1. Combine yogurt, cucumber, lemon, and mustard into a blender. Blend contents until smooth.

2. Serve with cut vegetables, crackers, or any other foods you like. 

3. Enjoy!

Cool as a Cucumber

Cucumbers are packed with nutrients that enhance brain function. The magnesium found in cucumbers helps the brain to stay focused and pay attention. Cucumbers contain potassium, which makes your brain learn and remember facts. The vitamin C found in cucumbers enters the brain and protects brain cells, acting as a defense shield against unwanted toxins. Cucumbers also provide a dose of fiber, which removes toxins from the body so that your brain doesn’t get foggy.

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.

Super Foods for A Super Smile

The foods you eat can affect the health of your smile just as much as proper brushing and flossing can. Eating foods high in starch or sugar can create bacteria that cause plaque as well as teeth decaying acids. However, certain foods actually strengthen teeth and gums by fighting plaque and bacteria, improving enamel and freshening breath.

Super Smile Snacks
When eating raw celery or carrots you have to chew extra long; creating more saliva, which stops bacteria from forming. The extra chewing also cleans between teeth and cleanses the gums.

Cheese is low in carbohydrates and extremely rich in calcium and phosphate, which has several benefits for your teeth. It helps to lower acid in your mouth that encourages the growth of cavities. Cheese also strengthens the teeth by rebuilding tooth enamel, and creating saliva, which fights bacteria and helps to prevent gum disease.

Believe it or not some teas like green, white and jasmine are actually good for teeth. These teas contain catechins that kill bacteria in the mouth, which create plaque. Catechins also kill the germs that cause bad breath.

Eating onion causes bad breath but the vegetable has unique properties that are antibacterial. Onions contain antibacterial sulfur compounds that kill several different types of bacteria including the type that cause plaque and gingivitis. They are most powerful when eaten raw or fresh.

Kiwis have tons of vitamin C supplying 100% of the daily-recommended amounts of the vitamin. Getting enough vitamin C is crucial for the health of gums. Vitamin C is necessary for the collagen in gums, which is important for their strength. Without enough Vitamin C gums are more susceptible to the bacteria that cause periodontal disease.

Eating parsley or mint leaves after eating a meal helps maintain fresh breath. These fragrant herbs contain monoterpenes, which travel to the lungs where bad breath is released through your mouth.

Shiitake mushrooms in particular contain high amounts of the sugar lentinan. Lentinan prevents bacteria from forming plaque on the teeth. Fresh shiitakes contain more lentinan but dried ones also contain the bacteria fighter.

Sesame seeds scrape plaque that accumulates on teeth. Seeds also help to build enamel, which protects teeth. Sesame seeds are high in calcium, which preserves and build bone that surrounds your teeth and gum as well in your jaw.

Wasabi and other naturally spicy foods contain isothiocyanates, which are substances that make wasabi hot. They also aid in the growth of cavity fighting bacteria. Eating wasabi a few times per week can drastically reduce the chance of getting a cavity.

Perhaps the simplest thing you can do to have healthy teeth is to drink plenty of water. Drinking water keeps gums hydrated making them healthy and perfectly pink. Water is also necessary for creating saliva, which is the mouths greatest defense for fighting bacteria that causes plaque and cavities.

Brushing and flossing your teeth daily is imperative, but these foods can give you that extra boost to maintain a healthy mouth and beautiful smile.

The Dirty Dozen and the Clean Fifteen

The Environmental Working Group has once again compiled its list of the dirtiest and cleanest veggies and fruits out there. The fruits and vegetables that make the dirty list are the produce items with the highest amounts of pesticides, meaning you should avoid buying unless they are organic! There are some changes from last year but some of the regulars like apples made the list once again this year.





The Dirty Dozen are:

1. Apples
2. Blueberries
3. Celery
4. Grapes (imported)
5. Kale/Collard Greens
6. Lettuce
7. Nectarines (imported)
8. Peaches
9. Potatoes
10. Red, orange and yellow bell peppers
11. Spinach
12. Strawberries

Other fruits and veggies were close to be on the dirty dozen list again this year. Also buying these organic would be smart. All berries, bananas, cucumbers, green beans, all leafy greens and carrots have all been on the list in recent years. In the middle of dirty and clean is a small group of veggies. Broccoli, Cauliflower and Brussels Sprouts only use a small amount of pesticides but to be safe it is recommend to buy organic or local for a truly pesticide meal or snack!
So what produce is clean?


The Clean Fifteen are:

1. Asparagus
2. Avocado
3. Cabbage
4. Cantaloupe
5. Eggplant
6. Grapefruit
7. Kiwi
8. Mango
9. Mushrooms
10. Onions
11. Pineapple
12. Sweet corn
13. Sweet peas
14. Sweet potatoes
15. Watermelon

Buying from small farms is a good option because they use far less sprays than larger farms or the produce sold in grocery stores. Being aware of what produce is clean and which are dirty is so beneficial to you and your family. The food we put in our mouths is important and needs to be the best it can be so we can live happy, healthy and energetic lives!

Cornflake Crusted Chicken Fingers

Makes 6 servings


Do you already feel like you’re stuck in the “what am I sending for lunch tomorrow” rut? Packing a delicious, nutritious lunch that children will eat and that parents will feel good about is often a challenge. This recipe is delicious, nutritious and fun to make with your kids. Serve with crunchy fruit or veggies.





Ingredients
6 boneless breasts, butterflied and sliced

1 large egg
2 cups organic crushed cornflakes
1 tablespoon flaxseed
1 tablespoon olive oil
2 teaspoons fresh orange juice for taste

Directions
1. Preheat oven to 400 degrees.
2. Rinse chicken, and pat dry.
3. In a small bowl, whisk egg with 1tablespoon water and juice.
4. In a large bowl, mix cornflakes and flaxseed.
5. Working with one piece at a time, dip chicken in egg mixture, then coat with seasoned cornflakes, pressing flakes to help them adhere.
6. Transfer coated pieces to a rimmed baking sheet.
7. Bake until golden brown and crisp, about 30 minutes.

Homemade Chicken Strips vs. Fast Food Nuggets
If your kids love to snack on chicken pieces, choose homemade fingers over fast food nuggets. Why? Homemade chicken fingers are made from real strips of hormone free chicken—usually breast meat, though thigh meat can be used—that are battered or breaded then baked or pan fried. Nuggets are made from chicken meat, skin, gristle, fat and other scraps that are puréed into a slurry, thickened with flour, molded into shapes, breaded then baked or fried. Your kids deserve the best, right? For more on this topic, check out Jamie Oliver’s Food Revolution. Need we say anymore?