3 energy-boosting smoothies you need to try!

3 energy-boosting smoothies you need to try!

It’s Wednesday morning and I woke up 5 minutes late… One child got up on the wrong side of the bed My other is moving like molasses… Once I get the kids fed and out the door, I have ‘time’ to slow down and make a balanced breakfast for myself (ha!)… I start to wonder if I should just grab something on the go (but I know making food choices when hungry is dangerous)… Or should I just skip breakfast altogether (another bad idea!)… This is a routine that becomes all too familiar as a parent.  But there is a happy ending to this short story! It can be difficult to create a meal or snack that will provide you with long-lasting energy to get you through your day - or at least get you through the morning rush.  We make sure the kiddos are well-fed and dressed, and we become an afterthought.  While it’s easy to grab the first thing you see in the cupboard and eat it (read: inhale it), our choice of food is likely one that won’t provide proper fuel to sustain us. Not like these 8 energy-boosting foods! While we get ambitious and really want to make that new snack ball recipe, free time is limited (read: nonexistent). That’s why I created these 3 beautiful energy-boosting smoothies.   They are: …super simple …balanced …will help to keep you going (even when the going gets tough) These energy-boosting smoothies only contain 6 ingredients each (woot!), take 5 minutes to create, and serve 2 people so you can share them with your little or big ones. They...
15 Healthy One Pot Meals (perfect for busy families)

15 Healthy One Pot Meals (perfect for busy families)

Oh goodness. The nesting phase is kicking in early (or at least something like it).  With Baby Binns #3 making an appearance in 3 months I’m wondering how we’re going to survive mealtimes.  I already have two little ones vying for my attention while prepping dinner, so with a baby in my arms (or my carrier) I can sense the craziness that will unfold at 5pm. That’s where healthy one pot meals come to the rescue!   I had a little taste of what life would be like with multiple kiddos at the cottage this weekend. While there were 5 super cute kids and 4 fully capable adults, the kitchen got a wee bit crazy whipping up a variety of dishes at meals.  So, in anticipation of the mealtime madness at home with my own three kids, I’m trying to get prepared - mentally and logistically.  Whatever it takes to not want to throw in the towel and grab takeout at Fresh, Tabule, or one of our other healthy faves on those crazy nights. Simplifying meals is so key right now, and it will be in a few months when our family grows to five.  Hence, I’ve been jotting down any healthy one pot meals to save my sanity come November.  So many reasons to love them other than making me feel a little more sane. They have protein, carbs and fat, making them a complete meal. They are simple to make (take less than 30 minutes from start to finish). They require few ingredients. They are all made in one pot (read: fewer dirty dishes)! And of course, they are all nutritionist-approved (by moi). . One pot meals = every parent’s dream dinner.   So while I personally prepare for our...
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. ...