About this blog

February 06, 2019 by Emma Wolfe in Healthy Breakfast, Information and Resources, Pasta, Smoothies, Sneaky Healthy

We believe that a healthy diet is the foundation of a healthy mind and body, especially for children. Because of that fundamental value, we’ve created this blog to share healthy eating ideas and recipes along with lifestyle tips. Our posts combine scientific research with a traditional and affordable approach to whole foods, clean eating, and organic ingredients for busy parents and families. Our strategies include incorporating sneaky healthy ingredients into foods children already enjoy, but also presenting healthy options for them to choose from that will instill a love for healthy eating.

Processed snacks and foods are replaced with fresh, whole fruits and vegetables; the pantry and refrigerator are stocked with whole foods and snacks; and cooking at home with your children is highly encouraged. We hope that you will engage with us and share your family’s recipes and tips for healthy eating!

Beet Away the Blues

September 28, 2016 by Emma Wolfe in Smoothies

Beet Away the Blues: a delicious beet smoothie

The humble beet is an excellent food addition to your healthy diet and we’re going to take the time to sing the praises of this much overlooked vegetable in this week’s edition!

If you’re hesitant to try beets, an easy first step is to try it in a smoothie. Beets have a sweet earthy taste to them and are a great way to introduce nutrient dense foods into your diet.

Beets are chuck full of beneficial vitamin C, fiber. They also have essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects. On top of all of that, they produce nitric acid, which helps increase blood flow throughout your body, including to your brain.

Ingredients:

✿ We prefer frozen because they are easy to store in your freezer, are less expensive, and more readily available throughout the year. Frozen fruits and vegetables maintain their nutritional content and they are often a great alternative to their more expensive fresh, organic counterparts.

✿We prefer whole milk plain yogurt versus the low fat versions. Low fat dairy is not a healthy option because the fat is often replaced with added sugar.

Mixed berries (we used strawberries and blueberries)
2 small or 1 large boiled beets
1/2 cup of beet juice (look for pure beet juice and make sure to read the ingredients list to ensure there are no added sugars.
3 tablespoons of whole milk plain yogurt
1/4 cup of coconut water

Directions:

Mix all of the ingredients in a blender and beet away those winter blues! It’s as simple as that. Isn’t the color gorgeous? Happy drinking!

Strawberry Banana Smoothie

February 14, 2016 by Emma Wolfe in Smoothies

A smoothie is a great way to feed nutrient dense foods to children or the whole family. Anything can go into a smoothie really, but things like cooked spinach, kale, and protein powders are easier to hide for those picky eaters. Here we’ve made a delicious (and sneaky healthy) banana berry smoothie. Strawberries, blueberries, and bananas are considered superfoods. While this is largely a marketing term, it refers to nutrient dense foods, so it works for us.

These foods are rich in antioxidants, in fact, one strawberry has more vitamin C than an orange! Plain whole yogurt is rich in probiotics, which are beneficial bacteria that help support a healthy immune system and using honey, maple syrup or raw coconut nectar to add a little bit of sweetness is a healthier alternative to sugar. We hope you and your littles enjoy!

Ingredients:

1 banana
1 cup frozen (or fresh) strawberries
1 cup frozen (or fresh) blueberries (or any kind of berry)
1 cup milk (I always use whole, it’s nutritionally superior to skim milk)
A cup of whole plain yogurt (or greek yogurt)
1 tablespoon almond butter (peanut, sunflower work well too)
We recommend not using sweetened yogurt, as it has a lot of added sugar.
A drizzle of honey, maple syrup or coconut nectar

Coconut nectar is low on the glycemic index (approx. 35), which means it releases glucose slowly into the body and does not spike blood sugar levels as quickly, which is important if you have concerns about diabetes. See more on the glycemic index here.

Optional: ground flax, ground chia seeds or protein powder (ground flax pictured).

Preliminary studies show that flax and chia seeds are good sources of omega-3 essential fatty acids and dietary fiber. Researchers believe that omega-3 fatty acids and dietary fiber help the cardiovascular system, including lowering blood pressure and preventing the hardening of arteries, a contributing factor in heart disease.

Directions:

Put all the ingredients in a blender or a food processor and mix until blended well!

Enjoy.

Hopefully your efforts will result in this!