Green Eggs No Ham (a healthy breakfast for picky eaters)

Green Eggs No Ham (a healthy breakfast for picky eaters)

Breakfasts can make or break our days, right parents? Blood sugar is low and the kids likely need some nourishment after a 12 hour fast. We would love to offer a healthy breakfast for our picky eaters.  However, if we make something that doesn’t appeal to them, all hell can break lose.  So to keep things tame in the early hours we feed our kids a breakfast we know they will happily eat.  Before we know it, we get stuck in a cereal rut.     Unfortunately, most kid-friendly breakfasts are a great source of SUGAR and simple carbs which take that low blood sugar WAY up.  And soon after, it comes crashing right back down.  Those typical breakfast favourites are nutrient-lacking, but tasty and easy for kids to eat.   The benefit to parents is that they are also (more often than not) easy to prepare with few ingredients. …Throw some PB&J on some toast. …Pour some milk into a cereal bowl. …Add fruit to a container of yogurt. One of the most common things I get from parents I work with is “Help! We need some breakfast ideas for our picky eater and our family“.   Thankfully, there are healthy kid-friendly breakfasts that are also easy to prepare. I’ve consolidated 10 of the best recipes right here (pssst…they all only have 5 ingredients or less).   Oddly enough, my girls (aged 4 and 2) have only had a bowl of cereal once. Our breakfasts are always changing.  Partly because their mom is fickle and likes to experiment with new foods and recipes all the time.  So when my girls wake up they have no idea what mom is going to throw...
Coconut Yogurt Bark (dairy-free)

Coconut Yogurt Bark (dairy-free)

I’m completing the cheatsheets for the Energy Reboot starting on Monday, including my list of delicious and simple low-sugar treats.  Well, truth be told…I’ve been drooling the whole time!  This Coconut Yogurt Bark was a last minute addition after experimenting with a dairy-free version of one I saw on Pinterest. This recipe was another no-brainer to add to the program: It takes 3 minutes to prep (maybe even less) + freezer time It has 3 ingredients (or more if you choose to get crazy) It was a hit, for me and my little ones Here they are sampling (and loving) the frozen treat last night. I was going to keep it a secret and only share this Coconut Yogurt Bark with the tired moms who took joined the 20-day program, but my excitement got the best of me.  So here I am spilling the beans. A few pointers first: You may want to take it out of the freezer a few minutes before eating, just keep in mind that this stuff melts quickly (so keep a napkin handy). You’re also welcome to use dairy-based yogurt which will turn out just fine. But for those who prefer dairy-free this is the brand I use.     If you have a sweet tooth this is a great lower-sugar snack (4 grams for one piece).  Ultimately though, wouldn’t we all love to have more control over our cravings or none at all? Um yes please! There’s a reason why we gravitate to certain foods - be it chocolate or chips.  And I’ll be showing parents how to tame those cravings in the Energy Reboot (in addition to providing simple 5-minute strategies on boosting energy, health, sleep,...
The Better Birthday Cupcake (gluten-free, dairy-free, low-sugar)

The Better Birthday Cupcake (gluten-free, dairy-free, low-sugar)

My two girls have birthdays within a month of each other.  The two-in-one birthday parties are convenient but they also give me anxiety!! (sort of kidding).  Especially with 3 weeks of consecutive parties. #birthdaypartiesthatneverend Because with kids’ birthdays comes birthday cake. With cake comes sugar (a lot of it). With sugar comes runny noses, less room for nutrient-dense foods, and sugar cravings! (not to mention a slew of other health issues). When it comes to the birthday menu, I don’t have as much of a say in the selection.  My amazing mother and my mother-in-law graciously purchase and prepare most of the food (cake included).  And with Italians on one-side and British on the other, it’s safe to assume that a homemade, gluten-free, dairy-free, low-sugar birthday cake wouldn’t be the sweet of choice. Unless….they don’t know it’s homemade, gluten-free, dairy-free, low-sugar?  [sneaky!!] I’m all for balance and not making sweets seem forbidden.  But there is a better (and healthier) birthday cake for our littles. It doesn’t HAVE to be full of processed sugar, white flour, or topped with artificially coloured icing.  Without all of the above, it doesn’t mean it has to taste like cardboard either. This weekend I took a chance on these simple vanilla coconut flour cupcakes.  Unlucky for me, there was a decadent ice cream cake cozied right up beside it.  Yet I still confidently offered my homemade, gluten-free, dairy-free, low-sugar cupcakes.  And, for the most part, they ate them!  [tough to compete with a Frozen themed ice cream cake]. Now my warning:  Because they are made with coconut flour (which is very absorbent), they have a more crumbly texture than your typical wheat-based cupcake.  Think cornbread....
3 reasons nutritional yeast is awesome for families

3 reasons nutritional yeast is awesome for families

Nutritional what?! I first heard about nutritional yeast a few years ago from one of my vegan friends.  She was talking about the cheesiest, most delicious mac and cheese that she had just eaten. I was totally confused: cheesy vegan mac and cheese? Neither the word “nutritional” nor “yeast” made my mouth water.  I started probing her with a laundry list of questions and I have to say, I’m glad that I did.  Today, nutritional yeast is a staple in our cupboards and one that I don’t often run out of. There are so many reasons nutritional yeast is awesome for families, especially those with a dairy or lactose intolerance - you’ll get the benefits of the cheesy flavour without the discomfort afterwards. What is nutritional yeast? A deactivated yeast and fungus (it tastes better than it sounds, I promise!) Produced by culturing the yeast with a mixture of sugar cane and/or beet molasses.  After 7 days, it is harvested, deactivated by pasteurization, dried and packaged. Bakers yeast and nutritional yeast are not created equally!  Nutritional yeast is rich in vitamins and minerals, whereas bakers yeast can deplete the body of B vitamins and other nutrients. And nutritional yeast won’t leaven a loaf of bread like bakers yeast does. 3 reasons nutritional yeast is awesome for families (and kids) Don’t let the fact that it resembles fish food deter you from enjoying this nutrient dense food. Rich in Folate (vitamin B9) - 530 micrograms of folate per 1/2 tablespoon Pregnant and breast feeding mamas have a higher risk of experiencing folate deficiency and should be particularly careful to get enough in their diets. ...
6 Healthy Breakfasts for Picky Eaters

6 Healthy Breakfasts for Picky Eaters

Full disclosure.  Mornings are usually a little messy over here as everyone rolls themselves out of beds and cribs (often feeling hangry).  We’ve all been fasting through the night and are more than ready to refuel our bodies and refill our bellies.  Patience is a virtue although it’s not something our kids have much of. The want breakfast. NOW. And we have to come up with an edible solution. FAST. Especially when Sienna was her pickier-self.  She had no appetite in the morning (not the case anymore!) and breakfast options were limited.  I was desperate for healthy breakfast ideas for picky eaters but I was too darn exhausted to search.  So I stuck to the staples. Now, my kids want breakfast ASAP and often aren’t willing to wait and get some clothes.  So naked breakfasts are typical. To avoid the potential of early morning tantrums, I have a tendency to reach into the cupboards and grab Mary’s crackers to accompany some hummus, or pull out the ol’ Yoso Coconut yogurt from the fridge with some fruit.  It gets repetitive. But I get it!  When you have a picky eater, options aren’t that vast.  At least not the healthy ones. In the morning it’s important to get our family off the right foot with the food they eat.  A sugar-based cereal is going to send their blood sugar way up there and won’t keep them satiated for a good period of time. Even with picky eaters, we can still spice things up in the mornings and do so with a nutrient-punch.  All of the breakfast ideas below include some healthy fats (our little...
Homemade Healthy Raspberry Gummies

Homemade Healthy Raspberry Gummies

It never fails! Every time my 4 year old and I walk into the bulk food store, Sienna makes a beeline for the section with rainbow-filled bins of glowing gummy worms and gummy bears.  Even the healthiest of bulk food stores has candy.  And while it may be “sugar-free” and “organic”, it is still candy. Sienna’s favourite: the gummies.  Ugh. The odd time I’ll begrudgingly toss some in a baggie, and cringe as she eats them.  My sanity saver is that picky eating is in our past - I know she’s a much better eater and gets her nutrition at home. Well, instead of cringing, I decided to make my own homemade healthy gummies that actually had some nutrition to offer. For those parents with fussier eaters who love their sweets, this recipe is going to be a favourite - for you and them! Your ‘picky eaters’ can get their sweet fix while we improve their eating.   Click here to join the webinar These Homemade Healthy Gummies are SOOOO much better than the store bought ones, because: They are made with organic, nutrient-dense and vitamin-packed berries (versus just fruit juice) They only have a bit of sweetener from quality honey (versus simple processed sugar) They are also a source of important amino acids (versus just a sugar hit) Protein in gummies?  That’s right!  The amino acids come from something called Gelatin. What is Gelatin? Gelatin is a translucent, colorless, and flavorless food (thank goodness!) derived from collagen, which we find in animal parts.  The parts that we no longer consume such as skin, tendons, and other gelatinous cuts of meat.   It is commonly used as a gelling agent in food and other products and give gummies their...