Mommy Is Sick, What Will The Kids Eat?

I am very sick today.  I thought it was allergies, but it's a cold with major aches and pains.  I just made homemade muffins and homemade macaroni and cheese.  The end.

OK, a little more back story!  As many of my readers know, I am a big believer in meal planning for my family.  I also endorse steering clear of processed foods and making meals from scratch whenever possible.  So, when I became sick yesterday and it turned into a fairly severe cold (fever and aches to boot), Father's Day got a little derailed (sorry hon!).

Then came today.  I run my wedding business from home but had to "close" today because I just can't muster up the energy to ship out orders.  It's a busy day for the kiddos, too.  They still have 2 days left of school, my daughter has dance tonight, then my son has t-ball.  It would be easy for me to rely on boxed foods, Goldfish crackers, and picking up a pizza after the game to make my life easier.  But I just can't do it! I think it would make me more sick.

Children rely on regular schedules and a normalcy when it comes to their palettes developing.  Yes, I splurge on pizza night once a week and we have the occasional cookie.  But for the most part, I know exactly what is going into their bodies.  

I hope that doesn't sound too limiting for them or strict.  Honestly, they love the food I fix!  I rarely get complaints; if I do, it's probably a new food we're trying to find out if we like it.  

So, I pushed through. I had ripe bananas and I regularly make my homemade muffins that are chock full of goodness and low on sugar.  For the recipe, you can click here (I've been adding a half cup of shredded zucchini for an extra veggie punch).  Then I proceeded to make a meal that I could just stick in the oven post-game: homemade mac 'n cheese.  I use my healthy bread crumbs recipe and go easy on the cheese.

So, I sit here and write this blog post, anxiously looking forward to a warm shower while my youngest watches Dinosaur Train. Hopefully we'll chat tomorrow.

If you like what you're reading, I invite you to follow my blog.  Cheers!

Fun Recipe Friday: Cut The Egg Out!

Maybe you are allergic.  Maybe you are vegan.  Maybe you are trying to cut down on fat or increase your consumption of healthy fats.  There are many reasons why you might need to find a good substitute for an egg in recipes.  Never fear!  I am here with some great, healthy, nutrition-rich options for your egg-free recipes, as well as a few helpful hints.

Eggs act as a binder in recipes as well as adding a creaminess what you are cooking.  Here are some ideas on food that I think best re-creates that.

1.  Flax Seed.  This "wonder seed" is beneficial in many ways.  It's rich in omega-3 fatty acids and high in fiber.  Mix 2 tablespoons in 3 tablespoons of water; this equals approximately 1 egg.  This mixes great in pancakes, muffins, cookies, and breads.  

2.  Dried Dates.  I love dates.  They are super sweet, so you kind of get a 2-for-1 deal here:  it can replace eggs and add sweetness to your dish, so you can usually cut back on the sugar you add to the recipe.  I like to use dried dates and whisk them in a food processor.  Mix 10-12 dates with a splash of water until finely chopped.  This amount equals about 1 egg and you can usually cut back on the sugar in a recipe by 1/4-1/2 cup.

3.  Applesauce.  I love adding applesauce to pancakes and muffins.  It makes them a little moister and holds them together well.  1/4 cup equals an egg.

4.  Chia Seed.  Much like flax seed, chia seeds are a great source of fiber and omega fats.  They act as a great binder.  Use 1 tablespoon as a substitute for 1 egg.  I recommend soaking them in a little water first before adding to your favorite recipe.

5.  Yogurt (dairy or dairy-free versions).  Yogurt is a great substitute for eggs!  You still get the protein benefits as well as a calcium boost.  I generally use 1/4 cup in place of 1 egg.  

6.  Pureed Pumpkin or Sweet Potatoes.  These powerhouses from the squash and potato families add a great thickness and texture to baking.  Get creative!  Even a recipe like a quiche can take on a new profile when potatoes are introduced.  

7.  Avocado. I like to call avocado the "miracle fruit".  It truly is.  Packed with healthy fats, as well as anti-inflammatory and cleansing properties, it should be a mainstay of your diet.  What is great about adding this to recipes is that avocado really is quite flavorless; it's what we add to it that brings out it's taste characteristics.  About 1/4 of a mashed avocado is a good sub for 1 egg.

A note on baking soda.  Baking soda is commonly used in recipes with eggs, as there is a reaction that happens between eggs and soda to create a fluffiness to what you are cooking.  If you are using a recipe that calls for eggs and baking soda and you are omitting the eggs, you can omit the baking soda, too.  To ensure your recipe has fluffiness and is light (i.e., in pancakes, muffins, etc.), you may want to add 2 tsp. baking powder and 1 tablespoon organic corn starch (I recommend organic so you are ensured that it is not GMO corn).

Have fun, experiment, and eat healthy!

If you like what you're reading, I invite you to follow my blog.  Cheers!

Homemade Almond Butter

The only "butter" my daughter will eat is almond butter.  She has a peanut allergy and although she can eat other nuts, like cashews, the only spread she likes is almond butter.  Since it tends to be fairly expensive in the stores, I thought I would give it a try.  The best part is you can try out different flavors!

Snack Attack Saturday: Delectable Dairy-Free Smoothie

I love smoothies, especially for my kids, for a number of reasons.  First, they're fun to drink, especially if you've got fun glasses or crazy straws.  Secondly, it's an easy way to pack a lot of different kinds of nutrient-rich foods in a compact, easy-to-drink form.  I also love them because can you can include foods that your child may otherwise not consume that are nutritionally essential for them.

Fun Recipe Friday: Cooking With Maple Syrup

We had a post earlier this week, stating the benefits of using maple syrup as an alternative sweetener to refined sugars.  Not only is it a less processed sweetener than table sugar, it is nutrient rich.  We have two great recipes below that are easy to prepare, use maple syrup, and should please most kids!

Maple Baked Salmon

For kids who are picky about fish, this might prove to be a crowd pleaser!  Omit the nuts if allergies exist.

4 skinless salmon fillets (each fillet should be about 3 ounces) 
1/2 cup  almonds, chopped coarsely (optional)
1/4 cup  maple syrup 
1/4 cup  orange juice 
2 tablespoons fresh lemon juice 
2 tablespoons  light soy sauce 
2 cloves garlic, crushed

In a small bowl, mix maple syrup, orange juice, lemon juice, soy sauce, and garlic.  If using almonds, finely chop by hand or mince in a food processor and add to mixture.  

Preheat oven to 400 degrees.  Place fillets in a lightly greased casserole dish.  Marinate fillets with about 1/3 of the mixture.  Cook for 20 minutes (do not overcook!).  Marinate two times during the cooking process.

Maple Cinnamon Roaster Almonds

My kids love almonds.  It's a great way for them to get some omega-3's and calcium.  It's a great unprocessed snack.

2 cups  whole almonds 
1/4 cup maple syrup 
2 teaspoons  canola oil 
2 teaspoons  vanilla 
1 tablespoon cinnamon

Roast the almonds on a large square baking sheet at 350ºF (180ºC) for 10 minutes. 

Take the almonds out of the oven. 

In a saucepan, mix together the maple syrup, canola oil, vanilla and cinnamon. Heat at medium and add the roasted almonds to the saucepan. Toss until the almonds are evenly glazed and covered with the syrup mixture. 

Cover the baking sheet with parchment paper. Spray with vegetable oil. Spread the maple almond mixture onto the parchment paper and let cool. 

Enjoy the same day or store in an airtight container (ideally in the refrigerator) to enjoy throughout the week. 

Recipes care of and inspired by Healthy Eating Magazine.

Have a great weekend....and happy cooking!

Fun Recipe Friday: Banana Chocolate Chip Muffins

It's our first installment of our series "Fun Recipe Friday".  I can't emphasize enough how important it is to cook from scratch for your children.  Only in our modern society has food been so conventionalized, where you simply peel away a cover or open a box and it's ready to go.  Food is overprocessed, lacking true flavor and nutrients.  When you cook from scratch, you are making more wholesome, nutritional foods.  You can control what goes in and make changes as necessary.

I first came across this recipe for Banana Chocolate Chip Muffins on my bag of Vitaspelt Flour.  So, the recipe was geared to be gluten free and was pretty healthy.  But it still called for butter and eggs.  My daughter has dairy intolerance.  I also commonly sub other ingredients for eggs to add more vitamins or natural sweeteners.  So, with some tweeking, I came up with a pretty great recipe.

Some of the ingredient highlights include:

Coconut Oil and Coconut Yogurt:  a recent article in the Huffington Post outlined the benefits of this oil, which included:

Nearly 50 percent of the fat in coconut oil is of a type rarely found in nature called lauric acid, a "miracle" compound because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. (6)

Coconut oil is also nature's richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.

Flax Seed:  recent studies have shown that the benefits of this seed may help prevent heart disease, cancer, strokes, and diabetes.  It's main components are:

• Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
• Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.
• Fiber. Flaxseed contains both the soluble and insoluble types.

Maple Syrup:  this great natural sweetener has "over 54 antioxidants and is rich in manganese and zinc".

Banana Chocolate Chip Muffins

1/2 cup coconut oil (melted)                                                 1 tsp. cinnamon

2 1/2 cups whole wheat pastry or spelt flour                      1/8 tsp. sea salt

1/3 cup maple syrup                                                            2 tbl. ground flaxseed

1/4 cup unsweetened applesauce                                       1/3 cup quick cook oats or steel cut oats

1/4 cup plain coconut yogurt (or plain dairy yogurt)          3 ripe bananas

1 tsp. baking soda                                                              1/3 cup semi-sweet or dark chocolate chips

1 tsp. vanilla

1. Preheat over to 375 degrees.  Lightly oil a 12 slot muffin pan.
2. In a mixer, blend coconut oil, maple syrup.  Add applesauce, yogurt, cinnamon, and vanilla.  Mash bananas a little before adding to the mixer and blend.  Mix until well-blended.  The mixture will be a little lumpy.
3. In a separate bowl, combine flour, baking soda, salt, ground flaxseed, and oats.  Slowly add this mixture to the mixer while on low speed.  Once blended, slowly add chocolate chips until just blended.
4. Fill muffins cups all the way with the batter.  Cook for 20-22 minutes.  Remove from oven when the tops of muffins are still slightly soft to the touch.  Let cool in the pan for 5 minutes, then remove.  

I give these to my kids as a delicious side in the morning or as a healthy after school snack.  They are packed with calcium, vitamin C, fiber, omega-3's, and medium chain fatty acids.  I've also done these and subbed blueberries for the chocolate chips.  Your kids will love you!