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Monthly Archives

August 2019

Healthy Energy Bars for Kids

By | Nutrition

Healthy Energy Bars for Kids

With the wide variety of energy bars out there on the market, it can be hard to know which are the best choice, especially for kids? We’ve identified several that are among the better choices becausethey are low in sugar, made with natural ingredients and don’t have too many additives.  Keeping sugars around 5-9 grams per serving is ideal.

  • Clif Z Bars
  • Mini Perfect Bar
  • Power Balls
  • BOBO’s Oat Bars
  • Warrior Health Chia Seed Bars
  • Rx Bar : Kids
Chia Seed Pudding Recipe

Chia Seed Pudding

By | Recipes

Ingredients

6 tablespoons chia seeds

2 cups unsweetened coconut, almond or cashew milk

1/2 teaspoon vanilla extract

1 tablespoon maple syrup, honey or sweetener of choice (optional)

blueberries and strawberries, for topping

Chia pudding is the perfect healthy breakfast or snack to meal prep for the week. It’s creamy, satisfying and loaded with protein, fiber and omega-3s. Vegan, gluten-free, paleo and keto.

Makes 2 cups

Instructions

  1. In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
  2. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set-up” for 1-2 hours.
  3. You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve, divide the mixture between two bowls, top the pudding with berries and enjoy.

Recipe and photo from eating bird food.

Back to School Lunch Inspiration

Back to School Lunch Inspiration

By | Nutrition, Recipes

Back to School Lunch Inspiration

It’s hard to believe that it’s back to school time! There are so many decisions when it comes to school lunch? Should we purchase or pack? If packing, what should we pack for our kids?

Kids have a lot of energy and don’t need foods with added sugars—the best sugars are those that occur naturally in fruits. Many of the pre-packed school lunches include juice, candy and cookies—filled with added sugar that kids just don’t need. You can help make better food choices for your children by packing your own lunches. But do not fear! It doesn’t need to be complicated—it can be simple and easy. Mix and match foods from each column to provide nutritious and well-balanced meals!

Fruits

  • Apples
  • Banana
  • Melon
  • Berries
  • Cuties
  • Peach/Plum

Vegetables

  • Carrots
  • Bell peppers
  • Avocado
  • Cauliflower florets
  • Broccoli florets
  • Baby tomatoes
  • Celery

Grains

  • Waffles
  • Pancakes
  • Granola
  • Sandwiches
  • Tortilla wraps
  • Cereal
  • Crackers
  • Healthy bars
  • Rice
  • Bagels

Proteins & Dairy

  • Nitrite-free/uncured deli meat

  • Mini meatballs

  • Nut & seed butters

  • Chicken wings

  • Cheese

  • Eggs

  • Tuna

  • Yogurt

Some healthy combinations include:

  • Bagel with cream cheese/cucumber/apple
  • Banana & peanut butter sandwich/yogurt/strawberries/crackers
  • Deli meat wrapped with pretzels/strawberries/crackers & cheese

Hydration

When it comes to hydration, water is the best way to go. Juice and milk tend to have too much added sugar. Plain water or hint water are great to keep active kids hydrated without adding too much unnecessary sugar into their diet.

Healthy Bars

With the wide variety of energy bars out there on the market, it can be hard to know which are the best choice, especially for kids? We’ve identified several that are among the better choices becausethey are low in sugar, made with natural ingredients and don’t have too many additives.  Keeping sugars around 5-9 grams per serving is ideal.

  • Clif Z Bars
  • Mini Perfect Bar
  • Power Balls
  • BOBO’s Oat Bars
  • Warrior Health Chia Seed Bars
  • Rx Bar : Kids
Chickpea & Quinoa Budha Bowl

Chickpea & Quinoa Budha Bowl

By | Recipes

Ingredients

1 cup cooked quinoa

⅓ cup canned chickpeas, rinsed and drained

½ cup cucumber slices

½ cup cherry tomatoes, halved

¼ avocado, diced

3 tablespoons hummus

1 tablespoon finely chopped roasted red pepper

1 tablespoon lemon juice

1 tablespoon water, plus more if desired

1 teaspoon chopped fresh parsley (optional)

Pinch of salt

Pinch of ground pepper

A classic Buddha bowl with humus, quinoa, avocado and loads of veggies! Quick and easy to prepare and so good for your body.

  1. Arrange quinoa, chickpeas, cucumbers, tomatoes and avocado in a wide bowl.
  2. Stir hummus, roasted red pepper, lemon juice and water in a bowl. Add more water to reach desired consistency for dressing. Add parsley, salt and pepper and stir to combine. Serve with the Buddha bowl.
Green Smoothie Recipe

Green Smoothie

By | Recipes

Ingredients

1 medium ripe banana

1 cup fresh pineapple

3 large handful fresh spinach (washed)

1 cup plain Greek Yogurt

6 oz. water

1 tsp. coconut oil

This green smoothie is a cool and refreshing treat for these hot summer days!

Place all ingredients together in blender.
Blend and enjoy!