#turns out I like oat milk and I can eat (flavored) Greek yogurt if it has granola and I like larabars and basically yippee !

[an-absolute-trainwreck]

Breaking news: autism boy has discovered foods that are better for him that are also safe

[pendraegon]

hey um... gotta ask... got any good baking recipes? 🥺

YES OF COURSE. Here are two really simple ones that I’ve made a lot and enjoyed! (:

General disclaimer though is that while I LOVE desserts, I actually can’t deal with very very sweet things so a lot of this has been tweaked to fit my taste so you might need to taste the batter just to be sure aoisjdfoasa. But in general, I like my things a lot more on the Korean sweet side of things rather than American.

[1] Olive oil cake (YES PLEASE bear with me here. It’s SO moist. SO SO SO moist and literally like. My 93 year old grandma with bad teeth can eat it. And it’s SO incredibly easy.) (Here’s a pic of it!)

-3 Eggs

-200 grams sugar

-240 ml milk (any kind I’ve made this with oat, almond, and like regular cow milk too)

-240 grams flour

-240 ml olive oil

-2 tsp vanilla extract

-1 tablespoon lemon zest

-2 tsp baking powder

-1 tsp salt

Preheat the oven to 375F and grease your pan. I like using a skillet for this but like, anything works.

Beat together your eggs and sugar and lemon zest about 5 minutes on high. It’s way easier if you use an electric mixer rather than manually.

Add in the olive oil about ⅓ at a time and then whisk for two minutes on low. Then add in your milk, lemon juice, and vanilla.

Add in your flour and baking powder and salt and beat until combined. 

Bake for 40-45 minutes!

This cake is quite dense and plain so I like it with whipped cream (the ratio I like is 250 ml heavy whipping cream, 20 grams sugar, and 15 ml of rose water for a rose flavored cream to serve on the side) and some fresh fruit (: I make it a lot with candied walnuts on the side too.

[2] Cinnamon Streusel Bars (This is a 100% Ellian Original Recipe I made while fucking around and I LOVE it. Oh my god. My fucking MIND…) (I do not have a pic of this because every time I make it it just gets devoured aoifjdaosdas)

Streusel Ingredients:

-90 grams flour

-100 grams sugar (I like using brown sugar!)

-85 grams cold butter (6 tablespoons)

-Cinnamon and nutmeg to your heart’s desire<3

-Some salt

Batter Ingredients:

-112 grams softened butter (8 tablespoons)

-2 eggs

-100 grams sugar (I go half-half with brown and turbinado sugar)

-100 grams greek yogurt (you could make this with plain yogurt, it turns out well!)

-100 ml milk

-2 tsp vanilla extract

-1 tablespoon molasses (optional)

-113 grams raisins (substitute it with chocolate chips if you want but I LOVE raisins<3)

-240 grams flour

-1 tsp salt

-2 tsp baking powder

-Cinnamon and nutmeg to ur hearts desire<3

Preheat oven to 350F and grease your sheet. You could make this in like a loaf pan OR a brownie pan. Either one works, I’ve made it in both.

Make the streusel first. Combine all the ingredients until it’s crumbly. Put in the fridge so the butter doesn’t melt.

For the batter: cream the butter and then add the egg and sugar until light and fluffy with a mixer. Add in the yogurt and the milk and the vanilla extract and optional molasses (HIGHLY RECOMMEND) and beat once more. Add the flour and the raisins and the baking powder and the salt and the cinnamon/nutmeg. You could throw some cardamom in there too. It’ll be nice.

Transfer to your baking sheet and then put the streusel on top. It looks like a lot of streusel and you will THANK me for it because the streusel is SO fucking delicious.

Bake for about 30-40 minutes. (I say start checking in around 30 and go from there.)

[meditating-dog-lover]

Food balance

There is a handful of junk foods that I like (both sweet and savory). I love baking and have been doing it often since mid-Jan 2021. I want to enjoy foods I love without consuming unnecessary amounts of sugar and processed carbs/fats. Unfortunately, most delicious and convenient foods are. Below are links to healthier recipe version of my favorite "unhealthy" foods that I have made. They are low in sugar, contain a great balance of protein, carbs and fat, and refined sugar/refined carbs free. I stick to whole wheat flour, oat flour, honey, maple syrup, healthy protein sources, and good quality fats. I hate diet foods so much, so you're not going to find any sugar-free/fat-free frankenfoods that you saw in the 90s/2000s here. I still use sugar and fats but in controlled amounts. While I do like sweets, I don't like too much sweetness (I like just a hint). they are below. Again I want to make it clear that every meal and snack I eat should have a good balance of protein, carbs and fats. Nothing is cut out. Also no calorie or macro counting. I'm not trying to turn this into a diet, I'm trying to turn this into a healthy and balanced intuitive eating lifestyle. I want to keep my approach as far away from diet culture as I possibly can. Otherwise it will lead to eating disorders and relapsing back into sugar addiction. I don't believe in low fat, low carb or artificial sweeteners either. As long as it's healthy and balanced, calories and macros don't matter. I'm a pretty active person and I'm tall, so I can get away with eating a good amount of food. Again, I'll also make room for those days when I want to indulge. But of course my approach should be balanced - where I eat healthy most of the time and indulge once in a while, listening to my body in the process. Each day is different and I'll want something different each day. So combining my skill in healthy cooking and baking with the process of intuitive eating is definitely key!

SWEET:

salted caramel mochas - https://meditating-dog-lover.tumblr.com/post/644890845599924224/healthy-hot-chocolate. I am cutting out coffee from my diet, but I can also always make the above with caramel sauce and/or coconut whipped cream for something heavier. This isn't super balanced as it lacks protein and fat.

peppermint mochas https://meditating-dog-lover.tumblr.com/post/644890845599924224/healthy-hot-chocolate not very balanced

Salted caramel chocolate bar Still looking for something, maybe I can make my own bars? I'd rather bake with chocolate bars than eat them as is. I'm definitely still working on this. I've been using dark chocolate this whole time and want to experiment with different chocolate types. I'll figure out a way, and I do not like sugar free chocolate so that's not an option for me.

Ben and Jerry’s ice cream https://meditating-dog-lover.tumblr.com/post/649381483388207104/healthy-mint-chocolate-chip-ice-cream (the bottom post + can make several more flavors, this would work super well with light coconut milk as it will create a thick, creamy base which I love). Nice and balanced since it contains fat from the milk, protein from the Greek yogurt and carbs from the honey.

melted milk chocolate chips with peanut butter/peanut butter cups/anything with chocolate and peanut butter https://meditating-dog-lover.tumblr.com/post/645034002233917440/healthy-no-bake-oatmeal-fudge-bars the chocolate/peanut butter combination is so yummy, I'll try making this again with half the amount of chocolate and peanut butter.

white chocolate (snack) I like white chocolate but I don't love it. So I won't feel bad if I don't eat it regularly lol. I can think of something homemade

peppermint bark (during Christmas season) Need to find a good recipe here but I can wait until December. It's not super balanced but I can maybe use Greek yogurt as the white chocolate base for some protein?

cookie dough https://meditating-dog-lover.tumblr.com/post/647960025209405440/heres-what-it-looks-like-with-oat-flour-and I can remake this with mashed bananas or apple sauce for a lower fat/calorie version. Need to make balanced with fat and protein, I've tried Greek yogurt and I've tried peanut butter and they did not work well. So I still have to work on this one.

German chocolate (Ritter and Milka). I'll think of a way to make healthy milk chocolate. Since I'm looking for salted caramel chocolate and white chocolate recipes, I'll have to think of a way to make homemade chocolate. Again, chocolate alone cannot count as as a snack as it needs to be combined with protein.

cupcakes (occ snack) I haven't made many but I can use my carrot cupcake recipe as a base for many other cupcake recipes. I prefer fudgy and creamy desserts over spongy and cakey desserts. So I don't make a lot of cupcakes. I like fudgy and gooey baked goods, so adding some fat would be essential. A hint of Greek yogurt for protein is also a great idea.

red velvet (occ snack) I love red velvet. I move red velvet cream cheese bars, cakes and cupcakes. It's best to use a natural red food coloring such as beet powder. https://meditating-dog-lover.tumblr.com/post/649123222943563776/healthy-red-velvet-ice-cream, https://meditating-dog-lover.tumblr.com/post/643968164430053376/healthy-red-velvet-cheesecake-bars, https://meditating-dog-lover.tumblr.com/post/643968164430053376/healthy-red-velvet-cheesecake-bars Balanced?

chocolate chip cookies https://meditating-dog-lover.tumblr.com/post/646771832736890880/healthy-chocolate-chip-cookies-3 (I want to try to make softer and chewier cookies as the ones I made were too cakey, I'm still on the lookout for a better recipe) Needs to contain fat, and needs to be balanced with protein (nut butter does the trick here).

chocolate chip muffins (occ snack) I haven't made these yet but I found a good recipe. I prefer fudgy and creamy desserts so I don't make muffins too often, unless I add some fat source to it?

brownies (occ snack) This is the best recipe I made: https://meditating-dog-lover.tumblr.com/post/641599191631773696/healthy-gooey-brownies contains protein, carbs and fat which fills me up like magic.

cinnamon rolls (occ snack) I haven't made these yet.

chocolate cake Will make soon, but again I prefer fudgy desserts over cakey ones. Fat and protein source should be determined

carrot cake https://meditating-dog-lover.tumblr.com/post/643337321784213504/healthy-carrot-cupcakes Greek yogurt and cream cheese pull the recipe together to make it healthy and balanced.

lemon bars https://meditating-dog-lover.tumblr.com/post/644588500786823168/healthy-lemon-bars

orange bars https://meditating-dog-lover.tumblr.com/post/644588500786823168/healthy-lemon-bars but with oranges

cheesecake I made a really yummy recipe. I made the crust out of flour, Greek yogurt and honey (same crust I use in making lemon bars). - and I can use light cream cheese and Greek yogurt as the cheesecake base

nutella Almond butter + maple syrup + cocoa powder - haven't made this yet

Milkshake This is pretty much ice cream blended with milk. Flavor some ice cream and add some almond or coconut milk and enjoy.

Smores I'm not sure how I can make these.

Graham crackers - I found some whole wheat cinnamon graham crackers at Trader Joes (they are also sweetened with honey).

Crepes, especially with nutella and strawberries/bananas!

Pancakes

Waffles (Belgian not Eggo)

Caramel sauce https://meditating-dog-lover.tumblr.com/post/649381231010643968/heres-a-pic-showing-its-consistency-i-remade-it

Soda - I'm not a big fan but I'll have a Zevia can every now and then. I really like citrusy sodas like sprite. I'm not one of those people who needs a soda every day but once in a while is fine.

Whipped cream - this will work with coconut cream

SALTY:

Pizza! https://meditating-dog-lover.tumblr.com/post/643691924295974912/naan-pizza, https://meditating-dog-lover.tumblr.com/post/646766276911546368/heres-my-version-hehe-it-looks-fine-but-i-need naan pizza will always be the best kind of pizza (just spread some oil on both sides of the bread before baking). I've made other pizzas before with pizza dough but they don't taste as good. The trick is to season the pizza and to drizzle it with oil.

chicken nuggets I make these often but I don't have a picture/post on here with a recipe.

sweet potato fries I make these all the time but I don't have a pic here.

Buffalo wings/bites I'll make this soon.

Mozzarella sticks https://meditating-dog-lover.tumblr.com/post/645776408342413312/healthy-mozzarella-sticks

Cheese puffs, bbq chips, jalepeno cheetos https://meditating-dog-lover.tumblr.com/post/646678239583109120/healthy-seasoned-popcorn can use any seasoning (cheese, bbq, buffalo, cheese jalepeno, etc...).

Cheeseburgers I still haven't made a burger yet. I'll think of a good recipe to follow.

Cheddar/white cheddar popcorn https://meditating-dog-lover.tumblr.com/post/646678239583109120/healthy-seasoned-popcorn

Chex party mixes (cheddar flavor)  https://meditating-dog-lover.tumblr.com/post/646678239583109120/healthy-seasoned-popcorn I will stick to seasoned popcorn

Chicken alfredo https://meditating-dog-lover.tumblr.com/post/647245443826434048/homemade-chicken-alfredo-with-mushrooms-and just make sure the sauce isn't super rich in fat.

Combo crackers (the ones you get at 711) https://meditating-dog-lover.tumblr.com/post/646678239583109120/healthy-seasoned-popcorn I will stick to seasoned popcorn

Lasagna. I found a good lasagna at Trader Joe’s made with whole wheat flour and lots of veggies.

Caesar salad My sister makes pretty good salads.

Garlic bread I found a recipe but I want to use whole wheat baguettes

Calzone It sounds good but I'm not the biggest fan of using homemade pizza dough.

BBQ flavored stuff I found BBQ sauce that has no added sugar. I also want to get BBQ powder to season food and popcorn.

Rice cakes they are great but they have to be seasoned.

Shrimp and seafood based meals - perhaps I can make a shrimp or smoked salmon pasta sometime. Seafood pizza is also delicious (I'm sure I'm not the only one who think so).

Nachos https://meditating-dog-lover.tumblr.com/post/646582504198979584/healthy-baked-nachos

Chicken parmesan! My mom makes really yummy chicken parmesan.

Grilled cheese https://meditating-dog-lover.tumblr.com/post/644698371138994176/comfort-food-grilled-cheese-and-tomato-soup

Good quality homemade soups (my sister makes yummy ones) https://meditating-dog-lover.tumblr.com/post/644698371138994176/comfort-food-grilled-cheese-and-tomato-soup I'm still looking for new and creative ones. I make lentil soup regularly too.

Sauces - I need to find different sauce recipes. Store bought sauces tend to be loaded with added sugars, salt, and saturated fats so I'll make something healthier at home.

Crackers (like Ritz) - I can live without these. I can stick to seasoned popcorn. I just want something salty and crunchy like crackers, and popcorn does the trick here.

Croissants - I love soft and buttery croissants, not the dried up crunchy ones. I'l still look around for a good brand of buttery whole wheat croissants or I can make my own at home (I need to get the hang of the twisting pattern and make sure they are buttery enough).

Burritos or any other Mexican based sandwiches. I also really like Mexican pizza.

Tandoori chicken

And there’s probably a lot more "junk foods" I like, which I’ll add to my lists.

I've made a lot of these recipes and I worked around the ingredients to make them suit my dietary needs and still make them taste delicious at the same time. I look for low sugar and moderate levels of fat because it's so easy to blow up the sugar and fat content of a dessert. I don't like making them too healthy and restrictive and I hate low carb desserts. I also really don't like sugar alcohols, so I avoid those altogether.

As of 4/26, I would like to make more ice cream flavors (maybe strawberry cheesecake, cookie dough, or nutella ice cream), chocolate bars for baking, brownies, cake, pizza with olive oil, buffalo bites, more popcorn seasonings, burgers and sauces.

[fiti-vation]

Hello there, I’m not getting enough protein in my meals to even meet my daily nutritional needs. I just want to improve my daily intake however I don’t like flavored protein powder and just want a simple powder to add to my shakes, cereal and oatmeal. Do you have a recommendation on a type powder? Thank you.

Hi there,

I’m glad that you are trying to improve your daily intake of protein and trust me I feel your pain. As a varsity athlete, I too struggle at times, so don’t worry too much. Maintaining a healthy, balanced diet is not always the easiest goal to achieve.

Now on to your question I’d definitely need a bit more information to provide you with a complete answer as when it comes to protein, everyone requires a different amount based on factors such as their body weight, sex, muscle mass, physical activity, and age. Furthermore, without knowing your diet choice (e.g., pescatarian, vegan, omnivore, etc.) I can’t really make the best recommendation – if someone is vegan for instance, I would recommend a vegan-friendly type of supplement. Knowing your fitness goals would have also been very helpful; are you trying to lose fat, build muscle or just maintain a healthy lifestyle… Based on your question, I’ll assume that you are trying to maintain a healthy lifestyle. That said, I’ll try my best to provide you with a succinct answer.

Do you really need protein powders?

Not necessarily. If you have access to a normal, healthy diet including lean proteins, then this should do the trick.

I don’t think that many people really need to use protein powder unless they are training at an extreme level. If you aren’t looking to improve your body composition and/or athletic performance or aren’t recovering from burns, I would advise you to just add more lean protein to your diet than protein powder. Speaking of your diet, it is the first thing that came to my attention after reading your question. Every time someone asks me for supplement recommendations, I always ask them if they first tried to change their diet. One important thing that I’ve learned over the years is that food supplements do not replace a healthy diet. Seeing a supplement as a solution may contribute to neglecting healthy food choices, and this has bigger consequences for long-term health.

There are too many people who think all protein is created equal and are swapping for shakes. Don’t be one of them.

You may probably be thinking that protein is protein no matter how you get it, right? Well, yes and no. Protein is an essential nutrient that builds and repairs muscle fibers. You can get the protein you need from whole foods, from supplements or from both, but there are a few important distinctions between the sources to consider as you’re planning your diet.

It might be quick to take, but simply adding protein powder to a meal is unlikely to fill you up and won’t give you as many nutrients as a proper meal. Plus, a full course means your body has to work harder to break down the food, so you use up more calories in the digestion process.

Whole foods have a major advantage over protein supplements; they stimulate the metabolism more. This is known as the “thermic effect”. Protein has the highest thermic effect of any food. Including a whole protein food with every meal can speed up your metabolic rate as much as 30% because of the energy necessary to digest, process, and absorb it. This means that out of 100 calories of a protein food such as chicken breast, the net amount of calories left over after processing it is 70. 

Just because people understand the importance of eating a healthy, balanced diet doesn’t mean they always have the time or energy to do it. I understand that real life is busy and adding up some protein powder here and there may save you time. Also, if you are on a budget, it may be tempting to use protein powder as a cheaper alternative to whole food. Just make sure to consider the whole picture by carefully reading nutrition labels and trying not to rely on protein powder as a crutch. Rather than a dietary staple, they’re best as an occasional supplement to a balanced diet that focuses on real food.

Recommendations:

Before thinking about incorporating protein powder into your diet, try to make some dietary changes if you haven’t yet. If your busy work schedule or school life makes it too tempting to trade in a nutritious high protein food for a protein supplement, then

prep your meals the night before

. There are many ways to get protein without turning to a powder. Investing in some foil, Tupperware and a Mexican tuna salad could be a key step to achieving your goal. Focus on getting protein from whole foods: nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat. They’ve got far more nutrients to keep you full.

Many cereals nowadays come with added protein (e.g., Cheerios Protein Oats & Honey), you can also add nuts to your cereal, oatmeal and yogurt. I personally like to add a good amount of honey roasted peanuts to my bowl of cereals; with milk added you can easily achieve 20g of protein right there. Go for high content protein milk such as cow, goat, hemp or soy milk.

I also like to add a variety of nuts mix to my bowl of yogurt. Every time I go to Walmart, I always purchase lots of seeds and nuts:

Great Value Roasted & Unsalted Sunflower seeds - 8g of protein per 1/3 cup.

Great Value Organic Whole Chia Seeds - 7g of protein per ¼ cup.

Joe’s Tasty Travels Roasted Cashews - 9 g of protein per 1/3 cup.

Joe’s Tasty Travels Unsalted Roasted Almonds - 11g of protein per 1/3 cup.

Joe’s Tasty Travels pumpkin seeds – 14 g of protein per 1/3 cup.

Plnaters Honey Roasted Peanuts - 7g of protein for 1 oz

I also add fruits that have high protein content such as zante currants, raisins, passion fruit, raspberries, peaches, bananas, blackberries.

Greek yogurt has a high amount of protein content. Lately, I have been trying to reduce my dairy consumption for skincare purposes. A great alternative that I found is Daiya Greek yogurt, it’s dairy and soy free and has 8g of protein. 

Aside from Greek yogurt and cereals, many brands of bread and bagels also come with high amount of protein. I always purchase 12 grains by Country Harvest, 1 bagel contains 10g of protein. I make some delicious egg white bagel sandwiches. Here again you can easily achieve 20g of protein – even 30. I always purchase Burnbrae Farms Naturegg Simply Egg Whites from Walmart – it contains 7g of protein per ¼ cup. If I’ve had some intense cardio workout (i.e., stairmaster, Jacobs ladder and versa climber) I tend to throw in some turkey breast. If you are on a budget, I’d recommend purchasing Natural selections oven roasted turkey breast, family size club pack – it is packed with 14 g of protein. Ziggy’s extra lean cooked turkey (thin sliced) is also a good option with 17g of protein. Note that I live in Canada, so I don’t know if these products are sold where you live. But I’m sure you can find similar products. 

These are just a few examples of some high protein meals that I eat regularly. Think about adding some nuts and seeds to your salads as well. Also, I personally don’t eat oatmeal, but I’m pretty sure it’d be delicious if you add some chia seeds, pumpkin seeds or cashews. And instead of making your oatmeal with water try making it with milk.

P.S. nowadays you can also purchase protein pancake baking mix. You can make wonderful waffles ahead of time and put them in the freezer.

Powders:

Now, if you have tried without success to incorporate more protein within your diet, then you sure can turn to protein powders for some extra help, but again here don’t solely rely on them. Note that I am not aware of any other powders other than protein powder that would offer you the benefits of protein powder. I’ve only seen protein come in four forms: whole food, powder, liquid or bars … Is there any reason why you do not like flavoured protein powder? As I have mentioned in one on my previous post protein powder isn’t disgusting – but it’s the way one uses it that makes it disgusting. For example, I hate mixing protein powder with just plain water – it’s just yuck, I don’t know how people can just drink protein powder with water… 

If you do not like flavoured protein powders, I’d recommend looking into unflavoured protein powders.  There are various forms of protein powder out there. 

I’d also recommend that you look into BCAAs. However, other than lemonades, cocktails, popsicles, Jell-O and smoothies – there really isn’t much you can do with BCAAs. You can’t really add BCAAs to your cereals or oatmeal. ALLMAX Nutrition Aminocore Key lime pie flavour and Beyond Yourself AMRAP: Blue freeze and lemon lime flavour are my favourite brands!! I briefly touched on BCAAs in one of my old posts.

Bottom Line

As stated earlier, the biggest advantage protein powder has over whole food is convenience. The truth about protein supplements is that they offer few advantages over protein foods.  It is not necessary to consume any protein supplements to get outstanding results. There is no scientific evidence showing that you cannot meet all of your protein needs through food. However, once again if you are training at a high level, recovering from burns or cancer, or looking to change your body composition (i.e., losing fat, building muscle) – then that’s a completely different story.

Although, I strongly encourage you to first try changing your diet, don’t get me wrong here; there is nothing wrong with throwing a scoop of protein supplement here and there when life becomes too hectic, but do not solely rely on protein supplement to achieve your daily nutritional needs. Mother Nature has blessed us with an abundance of nature’s nutritional powerhouses. Focus on real food and do not believe all the hype you read. Good luck on your training for the New Year.

Cheers,Steph 😊

[maugustyniuk]

5 Nutritionist-Approved Smoothies To Get You Through a Day of Dance

Smoothies are fun and delicious, but they can also be good for you. Some smoothie shops, for example, advertise "boosts" of protein and vitamins at an additional cost.

Homemade smoothies can also be a tasty way to incorporate healthy ingredients into your diet, right from your own kitchen. Nutritionist Val Schonberg of EnlightenU Nutrition Consulting in Atlanta is a Registered Dietitian Nutritionist, Licensed Dietitian (RDN, LD), and board-certified specialist in Sports Dietetics (CSSD). Dance Spirit spoke with Schonberg about how to customize nutrition-packed and yummy smoothies to suit dancers' needs.

Pre-Class Punch: Raspberries + Banana + Coconut Water + Turmeric

Instead of loading up on protein powder before a class, Schonberg suggests dancers use carbohydrates and fluids that are easy to digest. Adding in certain spices, like turmeric, ginger, or cinnamon, will boost your smoothie's flavor and may also provide health benefits through their antioxidants.

Mid-Rehearsal Refresher: Banana + Berries + Nut Butter + Oats + Milk of Choice + Cinnamon

Schonberg says that a snack smoothie between classes or rehearsals should also include fluids and carbohydrates. Adding protein such as protein powder, oats, chickpeas, or nut butter at this stage can give a dancer additional energy to continue performing at their full potential.

After-Dance Delight: Greek Yogurt + Banana + Pineapple + Crushed Ice + Protein Powder + Leafy Greens

After class or rehearsal, a dancer should focus on the three R's: refuel, rehydrate, and repair. Bananas are a good source of carbohydrates to refuel your body after intense exercise. Fruits like pineapple are a delicious way to add sweetness and hydration to your smoothie, and crushed ice ups the water content while making it cool and refreshing. Kickstart muscle repair with protein powder or another source of protein, such as Greek yogurt or your choice of milk. Finally, add in some vitamins and antioxidants for good measure with a handful of greens, like spinach or kale.

Happy Hydrator: Coconut Water + Watermelon + Strawberries + Crushed Ice

For a refreshing and hydrating smoothie, blend coconut water for natural electrolytes, water-rich fruit like watermelon and strawberries, and crushed ice for a chilled consistency. Electrolytes such as potassium, sodium, and manganese make coconut water a natural alternative to sports drinks.

Soreness Soother: Blueberries + Leafy Greens + Tart Cherry Juice + Ground Flax Seed

Think of this blend like a delicious, fruity foam roller. Colorful fruits and veggies are high in antioxidants and polyphenols. "Polyphenols are chemicals found in plant foods, such as fruits and vegetables, that have important antioxidant and anti-inflammatory properties," Schonberg says. "Tart cherries, pomegranate, and blueberries are examples of foods rich in polyphenols that have received attention for their capacity to aid in muscle recovery and attenuate muscle soreness." Ground flaxseed offers omega-3 fatty acids, which have also been shown to reduce muscle soreness.

Nutritionist Tips

Schonberg says that while smoothies make great snacks, dancers should not rely on them as meal replacements. "The most common problem I see is dancers who rely on protein powders as a primary source of protein, rather than cooking and eating whole foods," she says. "And green or veggie powders should not be a replacement for a diet rich in whole fruits and vegetables."

So round out your morning drink with a granola bar or piece of toast with nut butter, and make sure to eat whole meals throughout the day. Another tip? Turn any smoothie recipe into a smoothie bowl and top it with even more nutrition-packed ingredients like nuts, granola, seeds, and nut butters.

from Dance Spirit https://ift.tt/3hwXgc6

[365-money-diary]

DAYS 15-21

DAY FIFTEEN [JAN 15]

8:40 AM - Wake up feeling sore AF. I should’ve stretched after playing, but I obviously didn’t. I also feel like my stomach didn’t eat itself from the inside out while I was sleeping so that’s nice too. Make a chemex and get to work.

10:00 AM - eat plant yogurt.

11:00 AM - eat a few carrots and a clementine.

12:30 PM - make a greek salad for lunch with a La Croix - this is the last of the salad ingredients until Thursday essentially. Shed a singular tear.

3:00 PM - I am a tiny bit hungry. Eat a piece of rye toast.

4:14 PM - I wanted to start working out 45 minutes ago ugh. OK here we go. The hour goes by a lot faster than I expected which is nice. Rinse off and cook an early dinner – Reubens and potatoes.

8:00 PM - I wanted to drink alcohol but I’m too full from dinner to even enjoy it. Heat up chamomile tea instead. I want to work on my blog but K wants to hang instead and I’m in no position to deny the closeness. We play some Mario Kart, watch 30 for 30 about BC and the mob, and turn in early.

DAY FIFTEEN TOTAL: $0

DAY SIXTEEN

8:30 AM - Make chemex and eat a clementine. My sister (S) asked me and my brother (B) to listen to a 20 minute session on the app Mined about codependency. I take a stab at it and get some good notes. 

10:00 AM - Landscaper is going to show up any second so I move my car and pick up dog poop. Text with S more about my cousin’s virtual baby shower tomorrow and go in on some cute stuff from PBKids. Total is $64.05 and she venmos me $32. $32.05

11:15 AM - I actually have a lot of stuff I need to do this weekend though right now I’m too annoyed at my neighbor to focus. Long story short – he has been wanting our dead grapefruit tree for like 6 months and keeps asking if he can cut it down. I said sure. But then he asked our landscaper to do it for him? It’s weird. I mostly don’t care because it’s gone, but the nerve he had to insert himself is wild. $120

12:00 PM - Make Tofu tacos for breakfast and make a to-do list of stuff I want to accomplish today. (post cauliflower leek soup, put away records, barre throw away things my mom has forced me to take out of her house over the years, wipe doors)

6:00 PM - Eat 2 rice cakes. I only manage to get the cauliflower leek soup up, put away the records, and throw away the stuff mom gave me. I think today ended up being a little bit overwhelming emotionally with the landscaper plus the codependency session so I’m kind of burnt. 

7:00 PM - Make pad thai for dinner. Can’t stop snacking on Swedish fish. Drink an old fashioned while K and I watch Night Stalker. Realize part way through that the reason I keep eating Swedish Fish is because something feels off. I fall asleep around 11:30 knowing it’s my blood pressure and that if it doesn’t fix over night I’ll get right to it in the morning.

DAY SIXTEEN TOTAL: $152.35

DAY SEVENTEEN

8:00 AM - Wake up feeling like I’ve been hit by a bus. Ugh. I’ve been struggling with an iron deficiency for a while and have it mostly fixed but I still have occasional days where my blood pressure really gives me issues. 

9:00 AM - Peel myself out of bed and drink some soy sauce. Sounds disgusting but sodium is the only thing that truly helps AND it works fast. Drink a chemex and a boat load of water. Work on posting the cauliflower leek soup

10:00 AM - S calls and I take a walk to chat. I’m still feeling really down from the blood pressure but I know walking will help. It’s actually really nice to get outside. I should do this again later tonight.

11:00 AM - More soy sauce, more water, more coffee. Have a good direction for where I want to go today. Just taking it one task at a time based on how I feel and granting myself the grace.

12:30 PM - Feel good enough to start moving which is great because once I can get over the initial fog with this blood pressure stuff, moving is what keeps me feeling better. Wipe down the doors and then attend a virtual baby shower for my cousin E. 

3:00 PM - Make broccoli fried rice for lunch. I prefer the cauliflower but the store was out of it. I feel like this broccoli stuff would taste great with some kind of cilantro hummus situation but that’ll be for another day I suppose.

3:30 PM - Back to cleaning! The bathrooms are always terrible and today is no exception. It’s always hard to tell if I even make progress because everything is white and the grout is stained orange. Give up after an hour and a half.

6:30 PM - Tag team folding a couple loads of laundry with K while we watch NBA. This week ends bittersweet for my fantasy team. He beat me in one but I’m in first place in the other. Officially 3-1 and 4-0.

8:00 PM - Eat leftover pad thai for dinner.

DAY SEVENTEEN TOTAL: $0

DAY EIGHTEEN

8:30 AM - Wake up feeling like I was hit by a smartcar, so a little better! Today is MLK day and I’m grateful for the extra day off. Make a Chemex, drink some soy sauce, and watch an episode of The Challenge. Pure barre charge comes thru. $15

9:30 AM - Get started on dusting the entire house. It’s been a few weeks since I’ve done this due to lack of Swiffer 360 dusters. It takes forever but honestly our house hasn’t looked this good in years. Swap out the lightbulbs in the bathrooms and the bedroom, shower, and eat a plant yogurt.

11:30 AM - Have a sibling zoom call with S&B I walk while we chat and it’s honestly really nice to get outside. 

1:30 PM - Start shooting my recipe for lasagna rollups. Eat a cup of cauliflower leek soup and a few pretzel rods while I cook. It takes a while but I think they turn out great.

4:00 PM - Eat a lasagna roll and watch an episode of The Challenge. I haven’t worked out in 400 years (read: yesterday and the day before.) and it’s low key killing me, so I suit up and do the thing.

6:00 PM - That was mildly painful. Low cal burn, couldn’t focus to save my life - new moves so lots of pausing during transitions. Oh well. At least I did it.

7:00 PM - Eat two more lasagna rolls for dinner. K and I watch Terrorism Close Calls and I drink a vodka + vanilla seltzer + orange peel.

DAY EIGHTEEN TOTAL: $15

DAY NINETEEN

8:30 AM - It’s appraisal day. Ugh. So excited to get this over with. Make a chemex and open my work stuff. I have a lot to do but have a feeling I won’t be able to concentrate very well until after the appraisal is over. On a nice note - I am feeling leaps and bounds better from yesterday and the day before. 

10:00 AM - Eat a plant yogurt and finish out the rest of my coffee. Meet with my teammates about an outstanding task and then do the random stuff around the house to prep for my appointment.

12:00 PM - Here goes nothing! K and I leave the house with KP and walk her around the block a few times until the appraisal is done. As much as I feel like my anxiety should be gone, it’s not. I think particularly because today is really busy with work. K and I hang out outside on our laptops for a bit to let the house air out before going back inside.

1:00 PM - Eat broccoli fried rice for lunch with a Polar seltzer. Snack on a pretzel rod and some Swedish Fish while it heats.

3:00 PM - Eat the last of the cauliflower leek soup and a few carrots.

5:30 PM - Make a nuun and do a barre live stream. My focus today is so much better but my cal burn is abysmal again. Rinse off and heat up lasagna rolls for dinner. Snack on Swedish Fish while they heat. I really wish I had wine right now because I can feel my body could use the extra help blood pressure-wise but I won’t get my alcohol delivery until Thursday. Sigh.

8:00 PM - Idk whats up but my body is asking for more food so I eat tortilla crumbs and salsa and some dark chocolate. Make vegan ham brine for seitan. Realize I’m out of liquid smoke and buy a 6 pack from Amazon. $15.37

9:30 PM - It’s official, this iron thing is killing me. Ugh. Now I know. I’ll be more conscientious of my supplements, I promise! Finish editing photos of Thousand Island Dressing, watch The Challenge and call it a day.

DAY NINETEEN TOTAL: $15.37

DAY TWENTY

8:30 AM - Still feeling off from iron. This is seriously the worst it’s been in MONTHS. Worst part - it takes 4 weeks for you to produce new blood cells so I can only assume this will happen again since there was a substantial gap in my supplementing.

9:00 AM - Make a chemex, prep the seitan ham dough and bake. I chat with Google support for an account I’m having problems with. The person’s name is Swastika. Feels like a bad omen for inauguration day. Eat 2 clementines and pretzel rod.

12:20 PM - Starving. Decide on Lasagna roll ups for lunch with a Polar. 

2:00 PM - Finish my work for the day. I have on my list of things to do that I want to test this orange spice bread for the blog.

3:00 PM - Spice bread in the oven. Do a round of dishes to prep for tonight’s grocery run. It doesn’t come out great and I eat two slices.

5:15 PM - Do a barre live stream and it goes really well. Super focused, super strong, super sweaty. One more class to go for the challenge this month! Rinse off and continue prepping the kitchen and do the final bake on the ham. 

7:05 PM - Ensue grocery madness. Incoming of onions, bananas, lemons, limes, bell peppers, cucumbers, cheese, cheeze, tortilla chips, tomatoes, dark chocolate, green beans, broccoli, jalapeños, low carb tortillas, bread, oranges, potatoes, cilantro, chickpeas, romaine, celery, clementines, spring mix, frozen burritos, apples, oat milk, tofu, soyrizo, brussels sprouts, eggs, grapes, frozen peas, vegan sour cream, taco seasoning, tomato paste, chipotle peppers in adobo sauce, corn, black beans, avocados, mushrooms, snap peas, pineapple, vegan mayo, carrots, rice noodles, seltzer, beets, cauliflower, parsley, pumpkin seeds, thyme, plant yogurt, garlic, riced broccoli, white rice, gf pretzels, micro arugula, & black olives. $327.69

8:15 PM It takes over an hour, but everything is washed and put away! Make air fried broccoli with miso butter and veggie sandwiches for dinner. 

9:00 PM - Make a crappy drink with flavored vodka. The only thing I have in my house is shooters left over from my sister’s bachelorette party. She’s now divorced if that gives you any idea of how long this stuff has been sitting around. More alcohol comes tomorrow at least! Eat a few Swedish fish.

9:30 PM - Play Mario Kart, watch The Challenge, and call it a night.

DAY TWENTY TOTAL: $327.69

DAY TWENTY-ONE

8:30 AM - Chemex and work. Alcohol is coming sometime this AM from my friend J who has a wholesale hookup. Much like everything else in the pandemic, I just buy in bulk. It’s easier that way!

10:30 AM - Eat a slice of orange spice bread for breakfast. It’s definitely growing on me but I think I need to adjust a few things before shooting/posting. J drops off my booze order. I got 2 crates of wine (24 bottles total), a bottle of bourbon, rye, mezcal, rum, and st. germaine. She says it was $400 but I pay her more. $450

11:00 AM - Start prepping chile de arbol salsa & stuff for this week’s salad - spring mix, roasted tofu with taco seasoning, avo, chipotle ranch dressing, cilantro, green onion, black beans, tomatoes and corn. YUM. Eat salad with a La Croix. 

3:00 PM - I get the appraisal back! My house came in at $390k. (I bought it for $245k) OMG! Eat a celebratory slice of orange bread.

6:45 PM - Finish class 15/15 for the barre challenge. 11 more months to go. hah! Rinse off, roast potatoes for veggie sandwiches. Pour a celebratory glass of wine. 

8:30 PM - Pour another half glass. What a week! End up going on a walk with K & KP which was really nice. I need to get out more. This weekend I will. Stay tuned. ~*~*~

DAY TWENTY-ONE TOTAL: $450

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31 Healthy Snacks for When You Love Fruit but Have a Sweet Tooth

Fruit is never a chore. Nature’s candy ranks up there as one of our favorite things about being people.

However, the same way we won’t just stroll out the front door stark naked, we also don’t have to limit fruit consumption to the way nature intended it.

Tatjana Zlatkovic/Stocksy

Would humanity really be humanity unless we found ways to dip everything in chocolate, make it into pizza, or shove a skewer through it? Of course not.

We found 31 amazing ways to make your fruit snacks a little more… fruity.

Sweet

When dessert puts on its healthy hat.

1. Chocolate kiwi ice pops

Photo: Show Food Chef

On the days when the strawberry/chocolate combo seems a little overdone, you can pull this surprise out of the bag and turn your snack time on its head.

The recipe calls for just three ingredients (kiwi, dark chocolate, and coconut oil), but we love ours with nuts or coconut flakes sprinkled on top.

Easy, delicious, and different.

2. Chocolate-covered fruit

Photo: Chelsey Amer Nutrition

Pick your favorite fruits, dice ’em up, and skewer ’em. Dip them into melted dark chocolate, pop them in the freezer for a few hours, and it’s a job done — you have yourself a cool, sweet treat with minimal work.

3. Vanilla roasted strawberries

Photo: Simply Recipes

This is a Swiss army knife of a sweet option. Get this right and you’ve got a topping for ice cream, oatmeal, and yogurt.

Roasting the strawberries kicks their flavor in the pants and makes it go — plus, it creates a rich syrup that brings an extra zhuzh to whatever the strawberries are sitting atop.

You probably never thought of roasting your strawbs before, but give it a go. It’s a great way to boost their already exceptional taste without adding sugar.

4. Almond butter, banana, and strawberry chia jam sandwich

Photo: Days Like Laura

“We didn’t turn up to a renowned Greatist recipe roundup just to have sandwiches thrown in our faces!”

We know, we know. But hear us out. This one’s a special take on PB&J that pushes all the right buttons.

Swap in almond butter, add some homemade strawberry chia jam, and you have yourself a bomb-ass concoction.

For a quicker recipe, you can also just add some sliced strawberries. The whole-grain bread and strawberries offer a great dose of heart-healthy fiber, the almond butter is rich in protein, and the banana’s packed with potassium.

How can you stay mad at us with all that potassium?

5. One-ingredient banana ice cream

Photo: Garlic Matters

Ice cream doesn’t have to be unhealthy — as long as you define “ice cream” pretty loosely.

Simply peel a few bananas, stick them in the freezer, and let them hang out for a few hours or until they’re solid. Put the frozen ’nanas in the bowl of a food processor and process them until smooth.

Finally, add your choice of mix-ins (if you like). Dark chocolate chips, diced strawberries, and a PB swirl are Greatist favorites.

6. Papaya punch smoothie

Photo: Exploring Healthy Foods

Idina Menzel, eat your heart out — this fruit, veggie, ice, and chia smoothie is the real delivery of frozen perfection.

It’s loaded with papaya, a tropical fruit that has tons of flavor and fiber. Papaya is also relatively low in sugar compared to other fruits, with just 11.3 grams per cup.

Papaya’s got a brand new bag.

7. Summer fruit spring rolls

Photo: Bigger Bolder Baking

There’s no way you’d expect these flavors from spring rolls. Who knew they could taste this sweet?

This inventive take on the sushi restaurant favorite fills classic rice wraps with fresh fruit for a simple, slightly sweet (and super fun) snack.

8. Strawberry Nutella bruschetta

Photo: Simple Vegan Blog

It’s a recipe that rhymes satisfyingly and tastes even better than it sounds.

Strawberries plus Nutella is a classic combo. Just add a slice of toasted whole-grain bread for a fiber-rich, filling snack. You can also sprinkle some chia seeds, honey, or coconut flakes on top for an added flavor boost!

9. Lemon raspberry cheesecake ice pops

Photo: Simply Recipes

The word “cheesecake” might make this recipe sound like a rich dessert, but it clocks in at half the calories of the classic cheesecake. Plus, you can hold it on a stick, so it might already be beating the original.

In this version, “cheesecake” is actually just the sweetened lemony Greek yogurt mixture that gives these pops a creamy texture.

10. Frozen yogurt bites

Photo: I Heart Vegetables

This recipe is an awesome way to get creative with some items you probably already have in your kitchen.

Freeze some Greek yogurt with granola, pop whatever fruit you like on top, and boom! It’s a cute breakfast treat for the next morning!

11. Spicy fruit salad

Photo: Minimalist Baker

If you’ve ever thought of fruit salad as boring, you have to give this recipe a try (you’re also wrong — sorry).

Sprinkle some lime juice and chili powder on top of your favorite fruity mixture for an added kick in flavor and heat.

Can’t take the heat? You don’t have to get out of the kitchen — just try cinnamon instead.

12. Two-ingredient banana chocolate chip ice cream bites

Photo: The Baker Mama

Two of our favorite foods take center stage in this recipe: bananas and chocolate chips. You can’t go wrong here.

Blend up some frozen bananas in a food processor, and then dump in some chips. That’s it. These guys store for 2 to 3 months in the freezer, so feel free to make a giant batch to dip into whenever you feel the munchies.

13. Frozen grapes

Photo: Zen and Spice

This is so simple it barely qualifies as a recipe — it’s more of a recommendation, because, well, these bang.

Buckle up, because here are the steps:

Remove grapes from vine.

Freeze.

Get snackin’.

This easy, naturally sweetened treat is perfect to keep in the freezer for when that sweet tooth comes calling.

14. Vegan blueberry oat bars

Photo: Happy Healthy Mama

These breakfast-on-the-go bars are a healthier twist on blueberry cobbler.

The blogger uses just blueberries, but feel free to throw in some strawberries, raspberries, or blackberries for a mixed-berry version.

15. Pineapple and blueberry fruit salad

Photo: Food Doodles

The key to this recipe is what goes on top (like a great hairdo or a zany hat).

Pineapples and blueberries are awesome, but when you add some lime zest, lime juice, honey, and Greek yogurt on top, you get a next-level treat that’s creamy, zingy, and healthy in equal measure.

16. Cherries Jubilee chocolate chia seed pudding

Photo: Real Food Whole Life

Cherries Jubilee is a classic dessert, but it isn’t exactly the healthiest snack.

This recipe keeps the awesome cherry flavor but adds some healthier substitutes (like cacao) and nutritional bonuses (like chia seeds). Plus, this looks great in a mason jar, so you can seem fancy at all times.

17. Yogurt breakfast parfait with plum compote

Photo: Cake and Whisky

This fall-inspired breakfast has an awesome combination of some pretty underrated fruits and nuts.

Plums, blackberries, and hazelnuts shine in the classic parfait-style snack. And if you’re really in the fall mood, try sprinkling some pumpkin pie spice on top (because you know full well it’s pumpkin spice everything season).

18. Fruit sushi (frushi)

Photo: Dinner at the Zoo

Time to play with your food! (Also, “frushi” is an excellent name. You might want to consider it for a pet in the future.)

This is a super fun snack recipe. Put some sliced kiwi, oranges, and raspberries on top of sushi rice for a fancy treat.

Of course, feel free to improvise — sliced strawberries, mango, or apple would also make a tantalizing topper.

19. Melon salad with chili and mint

Photo: Simply Recipes

No matter your age, making spherical chunks of melon is always a baller move (not sorry — that was great) and a lot of fun to boot. It rolls up just like ice cream.

Chili and mint make this a sophisticated, interesting array of flavors — you’ll never think about melon the same way again.

20. Breakfast yogurt pops

Photo: I Heart Naptime

Tired of your same old yogurt-and-granola breakfast? Try changing up the shape. Yes, it all ends up in the same place, but shapes are fun and ice pops more so.

This recipe takes the classic combo and freezes it into a (very ’grammable) ice pop.

Just make sure to prep these the night before, since they need to sit in the freezer for at least 4 hours.

21. Blueberry coconut protein balls

Photo: One Broad’s Journey

Making a ton of these little protein balls is the perfect way to meal-prep some snacks for the week.

The secret ingredient here is lemon. The combo of lemon juice and lemon zest adds a burst of flavor to the blueberry-coconut one-two punch.

Pop one of these in your cakehole for a kick-ass start to the day.

22. Sesame oat square bars with pear compote

Photo: Cooking Melangery

Oat bars are a great way to save some time in your week — and these are on the fancier side. Make a bunch on Sunday so you’ll be able to grab them on the go during your busy workweek.

Coconut oil binds all the oats together — there’s not an egg in sight, which makes these bars super-duper vegan-friendly.

The recipe includes a homemade pear compote that will satisfy any fruit lover’s craving.

23. Chewy raspberry apple granola bars

Photo: Amy’s Healthy Baking

Granola bars are far from boring when you make them at home. You can customize the flavors however you want, and there’s none of the processed ingredients and preservatives you’d find in store-bought options.

This simple version has just seven ingredients like milk, honey, oil, and cinnamon. Raspberries stand out and do jazz hands as the vibrant, delicious star of the show.

Fruits still have a lot of sugar

While fruits are amazing and can boast a huge range of vital vitamins and minerals, they come with a heavy hit of fructose — a natural sugar, but still a sugar.

If you’re on a sugar-restricted diet or have a condition that can impact your blood sugar levels, such as diabetes, it’s best to eat fruit in moderation and be selective about the fruit you eat.

Some fruits are better than others for people with diabetes — we rounded them up here.

Savory

A mix of flavors is the mark of enlightened kitchen work, so try to switch up your fruit game entirely and get creative.

24. Grilled fruit pizza

Photo: The Chunky Chef

Oh, boy… is pizza not just bae? Well, we’re willing to wager that you haven’t had one with fruit and honey as a topping before. (If you’re one of those who falls on the angrier side of the pineapple-on-pizza debate, this one might not be for you. Or maybe it’ll convert you.)

Just grill up some pizza dough, naan, or tortilla and sprinkle your favorite fruits on top.

25. Strawberry and goat cheese bruschetta

Photo: Homemade Hooplah

We’d eat goat cheese with pretty much anything, but it’s especially good with fruit. The creamy saltiness offsets the sweetness of many fruits beautifully. But strawberries hold the starring role here.

This bruschetta recipe features the gooey combo with a balsamic glaze on top that really brings out the strawberryishness (definitely a word) of the strawberries.

26. Peach quinoa tabbouleh

Photo: Jo Eats

Peaches and quinoa might not seem like a match made in heaven, but this sweet and salty Middle Eastern-inspired dish has other ideas.

Honey, mint, and parsley dance around the peach flavors, adding all kinds of busy mouth sensations. Even as a side or a standalone snack, this intriguing tabbouleh stands all on its own.

27. Honey-lemon toast with figs and pistachios

Photo: Ambitious Kitchen

Getting creative with toast is all the rage these days (thanks, avo toast!).

This honey-fig version is the perfect savory way to eat your fruit. With ricotta slathered on the base, stopping your snack at a single slice is the most difficult thing about this recipe.

28. Creamy cheese fruit pizza

Photo: The Frugal Foodie Mama

Fruity pizza: round two. (Wait, how is there more than one? Where the f*ck are all these fruit pizzas coming from?)

This one features peaches and blackberries, but feel free to make your own version with any fruit-cheese-dough combo.

Get as creative as your brain wants — they broke the seal with pineapples many moons ago. This is just the natural consequence.

29. Mango, avocado, and fresh cilantro salsa

Photo: The Frugal Foodie Mama

You’ve heard that it takes two to tango — well, it can take two fruits to salsa. And, yes, avocado is a fruit.

This two-fruit salsa (yes, avocado is a fruit) is a way to give sweet flavors a savory twist when it’s served alongside classic tortilla chips.

Avocados are brimming with healthy monounsaturated fat and tons of vitamins, including vitamins E and B6.

30. Fig and prosciutto crostini

Photo: Mama’s Gotta Bake

Fresh figs — does it get any better?

Well, when you wrap a fresh fig in a slice of salty prosciutto and stick it on top of some toasted bread, you’ll learn that there’s more to the already mighty fig than meets the eye.

31. Melon, prosciutto, and mozzarella skewers

Photo: The Comfort of Cooking

Here’s another awesome salty-sweet combo (because savory doesn’t mean you need to kick all the sweetness out).

Prosciutto and melon is a classic duo. Add fresh mozzarella, put it on a stick, and things get seriously tasty.

Takeaway

Fruit wears many disguises, and almost all of them are delicious (when put together right).

Whether you’re in the mood for sweetness or a broader experience for your taste buds, you don’t need added sugars. You can use the natural sugars in fruits to bolster the flavor of your meal and take advantage of their natural goodness.

Had your fill of pizzas made of fruit? Fine, here are some desserts made from vegetables (and if you think carrot cake is the limit, you are very much mistaken).

from Greatist Health RSS Feed https://ift.tt/2HZWbKL 31 Healthy Snacks for When You Love Fruit but Have a Sweet Tooth Greatist Health RSS Feed from HEALTH BUZZ https://ift.tt/327t1kl

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New top story from Time: A Guide to Expert-Tested Cooking and Baking Substitutes if You Can’t Find Your Usual Ingredients Anywhere

As we enter the second month of stay-at-home orders across the U.S., the strain on the home kitchen is already clear; stores and vendors are adjusting to changing food demands and the supply chain has been impacted.

Certain ingredient shortages we encounter while managing with limited grocery shopping runs make cooking dinner — and breakfast, and lunch, and snacktime, and dessert, and midnight snack — all the more difficult.

For those battling food insecurity, school meal services and food banks are working overtime to help provide necessary meals and supplies. But for those looking at empty pantry shelves while delaying a grocery trip to stock up further on in-demand items like beans and oat milk, a few innovative swaps can mean that a missing ingredient here or there won’t throw off your meal planning. For advice, TIME turned to Alissa Wagner, chef and co-founder of the popular downtown New York City restaurant Dimes and co-author of the recently published cookbook Emotional Eating, as well as baker and Great American Baking Show winner Vallery Lomas, who’s popular on social media as the “Foodie in New York,” and pastry chef and Milk Bar founder Christina Tosi, who has been teaching fans with daily live Instagram tutorials.

Wagner called from her restaurant’s associated market, which is still serving prepared foods — and remains busy and well-stocked. “Start simply and play around with things,” Wagner says. “You really can look at cookbooks and recipes and try not to be intimidated and enjoy it.” Lomas, meanwhile, has been testing out simplified recipes from her studio apartment in Harlem that are “fuss free” and work for smaller crowds — or even portioned just for one. “Don’t let fear of failure stop you,” she said. Tosi keeps things interesting by playing music themed to match her culinary pursuits (like a “queens of pop” playlist while making popovers) — and sharing what she makes, as much as she safely can. “Kitchen time never feels like a chore when you approach it with a generosity of spirit mentality,” she says. “Now is the time to spread the love more than ever.”

Here, Wagner, Lomas and Tosi share their suggestions for what to do when you run out of some of the basics. And while this guide doesn’t cover everything you might need to make your preferred dish of the evening to the recipe’s exact specifications, it might help you come up with some creative solutions. “I like to look at my pantry with a sense of imagination,” Tosi says. “Approach every ingredient with a ���What does this typically bring to the dish or snack I use it in?’ Write it down and come back to it when you put your apron on.”

Egg Substitutes

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Eggs are a refrigerator staple, but once you’ve worked through your regular dozen, you may find yourself uncertain of what to use as a replacement. If it’s a breakfast protein you’re in the mood for, Wagner recommends turning to tofu, which can be prepared as a scramble and lasts a long time in the fridge.

Although eggs are hard to match in taste as a standalone food — and Tosi cautions against trying to replace them in a recipe if it calls for more than a few — there are a number of workable stand-ins. If you’re baking, do as the vegans do: consider swapping in apple sauce or another fruit you can cook or puree, which provides the same binding properties in baked goods as eggs. (Mashed bananas are a common option, too, and very cost-effective if you buy bunches in bulk. They can also be frozen for later use.) Tosi says a neutral-flavored oil could also help provide structure and moisture.

Lomas and Tosi also recommend the “flax egg” — letting a tablespoon of flaxseed meal soak in a few tablespoons of water for a few minutes. The resulting jelly-like concoction will work in lieu of real eggs, and is “every vegan’s favorite trick,” Tosi says.

If you’re looking for egg whites, the water in a can of chickpeas, called aquafaba, will suffice. Meringues, mayonnaise and cocktails like a pisco sour can use aquafaba instead of real egg whites. Vegans have been using the replacement source for years.

Milk Substitutes

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When dairy supplies run low, fortunately there are plenty of milk substitutes that are more shelf-stable than perishable dairy. Wagner particularly likes coconut milk, which you can keep in your pantry and will work as a replacement for regular milk when thinned with some water. (“It’s a lot fattier than regular milk,” Wagner explained.)

“Match your milk sub with the flavor profile of what you are baking,” Tosi says. So for bundt and loaf cakes, for instance, she sometimes turns to sour cream and Greek yogurt.

If you have nuts lying around, making your own nut milk is also a possibility: Wagner recommends a three-part water to one-part nut ratio, soaked overnight and blended. A clean t-shirt will do as a strainer, she says. Wagner likes cashew milk, which has a “really nice sweetness — and it’s a little cheaper than almonds,” making it a more cost-effective option. Almonds and oats also work, and Tosi says nut milks are a good option for pancakes, crepes and bar cookies. “I’m not above melting down vanilla ice cream to sub in for milk, either,” she adds. “Embrace all the milky things,” she said. Yes, even whipped cream.

If you don’t have milk, Lomas suggests simply using water instead of milk for a substitute in baking. “And when all else fails,” Tosi notes, “don’t underestimate the power of milk powder,” which you can mix with water, too.

Cheese Substitutes

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There is an almost infinite variety of cheeses on the market. But when it comes to the cheese that we use most often, it’s generally as an additive on other dishes for that umami kick. Nutritional yeast will work as a substitute in many pasta dishes, Wagner says. Or for saltiness, you can try out capers and olives, which last in the pantry and fridge and bring in the “salty brininess” you might be missing when you run out of parmesan, notes Wagner.

For Tosi, the pantry or snack cabinet could also hold answers. “I’ll take the flavor packet from my mac and cheese to make my own Cheez-Its, or use a box of cake mix and some cream cheese for a gooey butter cake,” she says.

Butter Substitutes

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For cooking, oil — olive, canola or even grapeseed or avocado — can generally be used as a butter substitute, provided you select an oil with a flavor that complements the rest of your ingredients. “It depends on the recipe as to how well this swap will work,” Lomas says. Coconut oil, for instance, has a flavor all its own. Used in a cookie recipe, canola and vegetable oil will result in a “sandier textured cookie,” Tosi says. The conversion is also not a direct one-to-one swap between butter and oil, since butter also has milk fats that an oil may lack; you might need a few tablespoons fewer of oil than butter for a cake, for instance.

Then there’s old school shortening, which Tosi says is a “best bet” for matching butter’s flavor and structure; margarine is another option, although not as flavorful. If the butter is being used as an especially creamy component, like in a risotto, you could try a heavy cream.

Bread Substitutes

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If you’re craving homemade carbs — perhaps inspired by the proliferation of amateur baking projects you’re seeing on social media — there’s plenty to choose from. Amid flour and yeast shortages, there are still breads you can make that don’t require yeast.

Cornbread, Wagner says, should fit the bill — provided you can find cornmeal. Simpler bread recipes like focaccia are another option, as it is made without yeast. Tosi turns to her “fool-proof beer bread,” since beer already has yeast in it. (Her recipe: 1 beer, 3 cups flour, 4 teaspoons baking powder, 1 teaspoon salt, ½ cup butter melted.) She also recommends adapting bread recipes by cutting “all but one tablespoon sugar out” and throwing spices and seed in, like za’atar or curry powder, for a more aromatic loaf.

Lomas has been baking basics like wheat bread from scratch using whole wheat flour. Other alternative flours, like rice or chickpea, are common in gluten-free recipes and can be used widely. Wagner likes chickpea flour which is less “gummy” than rice flour and makes “really good savory pancakes.” Tosi suggests cake flour, which has a lower protein content. Nut flours — nuts ground up in a food processor until they are “sandy,” with a few tablespoons of cornstarch to encourage the binding — are her recommendation for cookies. Oat flour (ground up oats) also can work: 1 ⅓ cups oat flour for 1 cup all purpose flour, says Tosi. Lomas is also a proponent of oat flour, which works well in her cookies and is a decently affordable option.

Even beyond the expected flour alternatives, Tosi suggests turning to other dry ingredients that can grind down into a flour-like consistency, like popcorn and pretzels. (“Popcorn flour is fire!” she says, but keep an eye on the overall salt content if you use pretzel flour.)

Sugar Substitutes

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When running low on sugar, look to other sweeteners you have at hand: maple syrup and honey, both of which are actually lower on the glycemic index than regular processed sugar, Wagner says. Plus, both maple syrup and honey last a long time without going bad. Lomas even uses honey in her homemade whole wheat bread recipe. Agave is another natural sweetener option.

Tosi suggests thinking even further beyond the basics when it comes to bringing sweetness to a recipe. “Most things you crave late at night can work, too: marshmallows, chocolate, white chocolate chips, peanut butter, sorbet melted down, and candy.”

Brown sugars can also be whipped up at home if need be: light brown sugar can be concocted by adding a splash of maple syrup to granulated sugar, while to mix your own dark brown sugar you can add molasses. And powdered sugar, to top things off? Blend granulated sugar with a pinch of cornstarch. “In the baking world it’s called 10x, in reference to it being ground down 10 times,” Tosi says of powdered sugar’s origins.

You can also look beyond sugar for flavor in your baking. “If you like a salty-sweet combo, throw potato chips, pretzels, butterscotch chips — you name it — in your cookie dough or loaf or pancake batter,” Tosi says.

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Meat Substitutes

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Alternatives to meat — like plant-based brands Beyond Meat or the Impossible Burger — are buzzy, but can get pricy. To fulfill the central protein portion of a meal, Wagner looks farther afield to vegetarian staples like tofu, which can be bought in bulk for a more cost-conscious solution, or chickpeas. “They’re very filling and versatile; they take to spice and herbs very well,” she says, suggesting a simple preparation with olive oil, fresh lemon juice, sea salt, chopped cilantro and red pepper flakes (or Aleppo pepper if you have it).

Or turn to canned goods. Canned fish — like sardines, anchovies and tuna — is shelf-stable and stores well, and works as a meal centerpiece. Wagner suggests a spin on the classic French Niçoise salad, featuring a canned fish and “any vegetable” you have on hand, or you can serve the fish on toast.

Greens and Vegetable Substitutes

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By the end of two weeks without restocking at a grocery, vegetables may have wilted. But Wagner reminds us that “any kind of soft herb” or the green part of a vegetable can be used as a base for a salad or a green addition to a meal, including parsley, basil, cilantro, kale or chard. “Carrot tops, beet greens, even fennel fronds — anything like that you can use, instead of throwing it out,” she says.

And don’t overlook your onions. “One thing people always have lying around that can upgrade anything are onions. You can pickle them easily and throw them into a salad; you can fry them and throw them in with beans, or sauté them into your eggs. It adds a ton of flavor in a really easy way,” she says.

Pickling is a helpful way of extending the lifespan of leftover vegetables, too. “All you really need is vinegar, salt and sugar. Everything else is a bonus,” Wagner says of the pickling process.

Please send any tips, leads, and stories to virus@time.com.

via https://cutslicedanddiced.wordpress.com/2018/01/24/how-to-prevent-food-from-going-to-waste

[brittle-little-bones]

Low Calorie Meals

BREAKFAST: Big Green Crepe💚 -1 cup spinach -1 tbs almond meal, protein powder, or any combination -1 tsp wheat bran (optional) -1/2 tsp baking powder -1 egg white -2 tbs almond milk (water would probably work) -1 tbs applesauce Flavorings: vanilla extract, cinnamon, 1 tsp cocoa powder -sweetener to taste ***Blend all ingredients in a small blender until completely smooth. Fry like regular pancakes, or pour mixture onto a place and microwave for about a minute. You could even do this as a mug cake. Makes one BIG crepe or a few smaller pancakes Nutrition: approx. 90 calories - almost entirely from protein and HEALTHY fats (if you use almond meal), this is a flat belly recipe that fills you up for ages. Toast-less French Toast❌🍞 -1 tbs milk of choice -1/2 tbs Greek yogurt (makes it fluffier. You could probably sub regular yogurt, I cant vouch for it though) -3 tbs egg whites -1/2 tsp baking powder -pinch of salt -pinch of cinnamon -1/2 tbs mashed banana, applesauce, or pumpkin ***Whisk together all ingredients until they are foamy. Pour into a small baking dish and bake at 325 F for about 20 minutes (mine took 15 minutes in a toaster oven). The top should be a golden brown and stay puffed up an it when u take it out of the oven. Top with maple syrup to really mimic French toast flavor!! Nutrition: using fat free yogurt, almond milk, and pumpkin: 33 calories. Topped with 2 tsp sugar free syrup: 40 calories How to make Oatmeal😜 Not really a recipe, but this is how to make a HUGE bowl of oatmeal out of 35 calories. Start with 2 tbs quick oats. Add up to a full cup of water. It will look super liquid - that's what you want. Then microwave for at least 90 seconds, maybe even more. The oats will soak up the liquid and make a perfect texture. Add whatever flavorings you want (I prefer cinnamon and maple extract or a bit of cocoa powder). Seriously, this is the best breakfast ever, it makes LOADS out of a tiny bit of oats. Banana Pancakes🥞 -1 1/2 large bananas(ripe to overripe -2 eggs -1/8 tsp baking powder -maple syrup, butter, blueberries 59 serve (optional) ***Don't add too much banana. The pancake will not hold. There should be enough egg to hold mashed banana together. LUNCH/DINNER: Asparagus Rolls🌶 -4 spears of asparagus -1/2 roasted red bell pepper -1 tbs fat free cottage cheese -salt and pepper to taste ***Line a pan with tin foil or parchment paper. Wrap the asparagus with pepper, and put a scoop of cottage cheese on top of the pepper. Bake at 350 F for about 15 minutes or until cheese is bubble and asparagus is softened Nutrition: 40 calories Pad Thai🍲 -miracle noodles -1 tbs soy sauce for 2 servings -apple cider vinegar or lime juice -ginger+garlic (fresh or dried) -Bok Choy or other mixed stir fry veggies Nutrition facts vary, but will be most likely under 25 calories per serving, depending on how much veg you use. Favorite Zucchini Noodles🥒 -1/2 medium zucchini (16) -1/2 plum tomato (6) Sprinkle each of dried basil or mint (or use fresh, if you have it on hand) Dressing: I used apple cider vinegar with a splash of Walden farms white balsamic vinaigrette. You can use any vinaigrette you want, but I like to let the flavor of the veggies and herbs shine through by using something pretty plain. I think it would be delicious with a squeeze of lemon juice or apple cider vinegar and a pinch of 0 cal sweetener to balance it out. ***Use a vegetable peeler on the zucchini lengthwise to make thin strips like noodles. Chop up the tomato. Sprinkle on the herbs. Just before serving, add the dressing and toss to coat. If you're taking it for lunch, bring the dressing separately, or else the zucchini noodles will get soggy and deflated. Hot and Sour Soup🍜 General rules for soup - pick something broth-based with no pasta or other carbs. This soup is great because it's really flavorful without having many solid ingredients, so you can fill up on liquid without many calories. -1 tsp sesame oil (a splash) -1 cup sliced brown mushrooms -1 inch chunk of ginger, peeled and minced -2 garlic cloves, minced -8 cups vegetable or chicken broth -3 baby bok choy, chopped -3 tbs rice vinegar -siracha, to the taste (I use about 1 tbs) -1/4 cup soy sauce -1/2 tsp white pepper (black pepper is fine if you don't like white) -6 green onions, sliced -1/4 cup chopped cilantro ***In a large soup pot, heat the sesame oil over medium-high heat. Add mushrooms and cook for about 5 minutes until they shrink and release some water. Add the garlic and ginger and sauté for 1 minutes more. Add the broth and bring to a boil, then reduce to a simmer and add the bok choy until it wilts. Add the vinegar, siracha, soy sauce, pepper. Remove from heat and add green onion. Serve topped with cilantro Mac and Cheese🧀 I buy mac and cheese sauce powder from bulk barn and add about 2 tbs per package of miracle (shirataki) noodles. No need to add water - the noodles release water as they heat. Just thoroughly coat the noodles and microwave until heated through. You can add sliced mushrooms, spinach, or whatever veggies you happen to have. Nutrition: 60 calories (makes 1-2 servings) Egg Drop Soup🍳 -2 chicken bouillon cubes (10 cal) -1 medium egg white (15 cal) -1 oz spinach (1 cal) -baby carrot (5 cal) Spices: ground or fresh ginger, parsley, touch of onion powder, salt and pepper Note: a lot of veggies would go great with this and keep it low cal. Mushrooms, peas, green onion, sprouts, etc. ***Combine ~1.5 cups water, cubes, cut up veggies, and sliced in a pot over high heat. While waiting to boil, whisk the egg white in a separate bowl and set aside. When cubes dissolve fully, reduce the heat to a soft boil and "drop" the egg. This is done by slowly pouring it in the soup. Don't just dump it in, or it will end up clumpy instead of stringy. Also don't drop it into a rapid boil, it will have the same affect. Continue to boil until broth is reduced how you like it and veggies are soft. DESSERT: Magic Chocolate Bar 🍫 -1/2 cup cocoa powder -1 cup unsweetened almond milk -1/2 cup 0 Calorie sweetener Optional add-ins: -chopped nuts -coconut -mint extract ***Mix all ingredients in a small pot over medium-low heat until it thickens. Pour into a shallow container and freeze until solid. Eat straight out of the freezer or else it will get messy. Nutrition: 1/8 of the recipe (this is a LARGE piece, probably a couple square inches)-25 cals Ana's Apple Pie Filling🍎 -1/2 apple, chopped and peeled -1/2 tsp sugar -1/4 tsp cinnamon -2 tbs water ***Heat up water in a pan, add the ingredients , stir until apples soften (about 5 minutes) and enjoy Nutrition: 45 calories Light Lemony Oat Cakes🍋 -1 cup vanilla soy or rice milk -1 tbs lemon juice -1 heaping cup old-fashioned oats (or 1 cup oat flour) -2 tsp baking powder -1/2 tsp baking soda -1/2 tbs tapioca flour -1 tsp lemon zest (outer peel of an organic lemon, or lemon flavoring) -1/8 tsp salt -1 tbs but butter or tahini -1 tbs maple syrup ***combine sour or rice milk and lemon juice in a mixing bowl and set aside. Blend oats in a spice grinder or blender until finely ground. Mix oat flour with tapioca flour, blaming powder, baking soda, lemon zest, and salt. Make sure there are no small lumps. In a blender or with a whisk, combine milk mixture, nut butter or tahini, and maple syrup. Blend well. Mix wet and dry ingredients. Spoon into a preheated griddle. The mixture will be very thin. When bubbles form and break, turn carefully and cook until lightly browned. Servings: makes about ten 3-inch pancakes) Nutrition: 67 calories Fat: 2 grams Carbs: 11 grams Protein: 2 grams Sodium: 200 milligrams Fiber: 1 gram Watermelon Sherbet🍉 -2 cups water melon, cubes and seeded -1/2 cup sugar -1/3 cup cranberry juice cocktail -1 envelope gelatin, unflavored ***Place watermelon in a blender or food processor and blend until smooth. Stir in the sugar. In a small saucepan, combine gelatin and cranberry juice cocktail. Let stand for 5 minutes. Stir mixture over low heat until gelatin is dissolved. Pour and stir the gelatin mixture into the melon mixture. Pour into an 8x8x2-inch baking pan. Cover and freeze for 2 hours or until frozen. Break up frozen mixture and place into a chilled mixer bowl. Beat with an electric mixer on medium to high speed or until the mixture is nice and fluffy. Return to the pan. Cover and freeze for 6 hours or until firm. Servings: 8 (1/2 cup) Nutrition: 83 calories Carbs: 20g Protein: 1g Fat: 0g 🌸I hope you all enjoy these wonderful recipes and please be safe🌸

[kissnovel46-blog]

The Healthiest Baby Food Pouches: 2019

When your little one transitions to solids, a common question is: should I buy pre-made baby food pouches or make baby food at home? While it doesn’t necessarily have to be an either-or, many of you know that I’m a huge fan of homemade baby food because it’s so easy and you can control all of the ingredients your little one is getting. I shared all of the recipes I used for Layla and Ayan in my baby food cookbook and put many on my blog here!

But there are those times when you’re on the go, or pressed for time, and you don’t have any homemade baby food on hand. Which is when baby food pouches can be a quick and convenient meal for your little one! But there are SO many baby food pouches out there, and not all of them are healthy. Many are filled with processed ingredients and added sugars. This can set your baby up to only appreciate sweet foods and reject vegetables as they get older. So what should you buy? And what should you avoid? This is your guide to the healthiest baby food pouches available today!

So first, can some baby food pouches really be that unhealthy? The food industry knows that babies shouldn’t be having added sugars when they first start solids, right?

Wrong.

As you have probably heard when it comes to buying pre-packaged food, what’s on the front is often misleading. This is also true when it comes to baby food pouches. The front may say spinach and kale, but when you turn it over you’ll find less expensive fillers such as fruit purees, or even fruit juices like apple juice concentrate. Sometimes in a “spinach” pouch the first 3 ingredients are fruits! That’s because, while there may be spinach, the manufacturer is not required to list the percentage of ingredients on the label.

This basically means that your baby is only getting a sweet taste when eating that pouch and isn’t getting exposed to the actual taste of a vegetable. And in those early months of developing tastebuds, getting exposure to all kinds of flavors and tastes is essential to having a baby who doesn’t become a picky eater (who rejects veggies) later on!

But it’s so hard, as a parent, to figure out what’s healthy and what’s not. Ingredient labels are confusing, packaging is misleading. I remember when I first gave Layla a baby food pouch and she devoured it. It was a pouch that said “organic super greens” on it. And I remember thinking: “Yeah! She loves greens!” When I turned it over, the ingredients were: bananas, pear, apple, spinach. What??

It has always really bothered me that most baby food pouches (even the ones promoting veggies) contain fruit. Like why add bananas or pears to a carrot & sweet potato pouch? Carrots and sweet potatoes are already naturally sweet – there is no need for fruit purees to make it even sweeter! Since breast milk is naturally sweet, it’s so important that babies learn the other tastes: bitter, sour, pungent, etc. when they start solids. All the fruit purees are essentially taking over your baby’s taste buds, making them think that if food isn’t sweet it’s not worth eating.

On top of that, many pouches that are fruit-forward and look healthy actually have a ton of unnecessary processed ingredients added. Take a look at Gerber’s Fruit & Yogurt Strawberry Banana Pouch.

Sugar, Carrot Juice Concentrate, Natural Flavor, Gelatin, Two different types of coloring…

These are all major red-flag ingredients in baby food. What in the world is gelatin doing in a pouch that looks vegetarian-friendly? And for a pouch that is supposed to have apples and strawberries (both of which are rich in fiber), there is less than 1g fiber in the entire pouch because of all of the fillers added. AND this pouch has 14g sugar. That’s as much as 1.5 Fun Sized Milky Way bars, or 1/3 of a can of Coke.

That’s why reading labels is so important to finding healthy, packaged baby food! So how do you find those pouches? Skip to the end of this post for my list of the healthiest baby food pouches! But first…

Here are my Top 5 Tips when looking for a healthy baby food pouch:

Look at the sugar content: Stick to pouches with less than 8g of sugar, but ideally you’ll want to find pouches between 4-6g of sugar. For example, if you look at the front of Ella’s Organic Apples, Green Beans, Raisins pouch, you might think, “green beans are in here, this is great!” But the pouch actually has 13g of sugar from the apples and raisins, while the green beans are a very small addition. 13g sugar is equal to a fun sized milky way bar.

Look to see if the ingredient listed on the front of the package is the first ingredient listed on the back. If you’re buying “spinach and apples,” it’s likely that apples are the dominant flavor. Some companies are more transparent than others on the percentage or amount of each ingredient in the pouch.

Stick to pouches that ONLY have vegetables. These are harder to find, but they do exist. And they actually taste like vegetables! If you do buy one with veggies & fruits, make sure there is <8g sugar, that vegetables are first, and fruits are last on the ingredients list. Beware of labels that make it seem like the pouch only has veggies: there are some deceptive pouches such as Veggie Blends, and Plum Organics Mighty Veggie pouches. These veggie blends also contain fruit, and often has as much or sometimes more sugar than those labeled as fruit blends.

Fiber matters. A good sign that a pouch is either mostly water or fillers is when the fiber content is 1g or less. Aim for pouches with 2g fiber or more.

Avoid ingredients likely to be contaminated with heavy metals. Pouches that have apples, pears, carrots, sweet potatoes, and rice are particularly at risk. (For more details: A study done by the Clean Label Project in 2017 found that 65% of baby food products had detectable levels of arsenic, 36% detectable levels of lead, and 58% contained detectable levels of cadmium. A more recent study done by Consumer Reports in August of 2018 found that out of 50 nationally distributed baby food products, every single one of them had trace amounts of at least one of the heave metals which included arsenic, lead, or cadmium. Two-thirds of those tested had worrisome amounts of heavy metals, and 15 of the foods could pose potential health risk. The pouches that included rice and/or sweet potato were more likely to have higher amounts of heavy metal, and organic foods were just as likely to contain heavy metals as their non-organic counterparts.)

There are pouches out there that are organic, vegetable-forward, and don’t have any added sugars or fruit juices in them.

So here it is: the healthiest baby food pouches on the market today, the brands I love, and which pouches to buy. A special shout out to Alison Corey from Trim Mama who helped me with some of the research for this post! If a pouch is not listed on this list, it’s likely either high in heavy metals (per the Consumer Reports and Clean Label Project studies) or too high in sugar/fruits/processed ingredients, and should be avoided. But if you have a question about a particular pouch, don’t hesitate to ask in the comments of this post!

What makes these the best?

They contain between 0-8g of natural sugar; and 0g added sugar

They have 2g fiber or more

They are all organic

They don’t carry a risk of heavy metals

The Best Baby Food Pouches (organized by brand):

Ella’s Kitchen Organic

Ella’s Kitchen Veggie Bean Feast, 1g Sugar

Ella’s Spaghetti and Meatball, 1g Sugar

Ella’s Beefy Stew, 2g Sugar

Ella’s Vegetable and Lentil Bake, 3g Sugar

Ella’s Pears, Peas, and Broccoli, 8g Sugar

Amara Organic

Amara – Bean and Sweet Corn, 0g Sugar

Amara – Peas, Corn, Carrots, 2g Sugar

Amara – Pumpkin, Pear, 2g Sugar

Amara – Oats and Berries, 5g Sugar

Beechnut Organics

Beechnut Peas & Spinach, 2g Sugar

Beechnut Peas, Green Bean and Avocado, 4g

Beechnut Corn, Kale, Quinoa, 4g Sugar

Beechnut Veggies, Squash, Peas, Pear, 6g Sugar

Beechnut Apple, Kiwi, Spinach, 6g Sugar

Beechnut Pear, Pumpkin, Cranberry, 7g Sugar

Beechnut Veggies, Carrots, Zucchini, Pear, 7g Sugar

Beechnut Apple, Black Bean, Raspberry, 8g Sugar

Sprout Organic

Sprout – Green bean, peas, butternut squash, 1g Sugar

Sprout – Butternut squash, chickpea, quinoa, dates, 4g Sugar

Sprout – Butternut Squash, Blueberry, Apple, with Beans, 5g Sugar

Sprout – Mixed Berry Oatmeal, 7g Sugar

Once Upon a Farm

Once Upon a Farm – Wild Rumpus Avocado, 4g Sugar

Once Upon a Farm – Sun Shiny Strawberry Patch, 6g Sugar

Once Upon a Farm – Blueberry Rosemary Pear-Fection, 8g Sugar

Plum Organics

Plum – Hearty Veggie, Pumpkin, Spinach, Chickpea and Broccoli, 1g Sugar

Plum – Hearty Veggie, Corn, Kale, Carrot and Tomato, 1g Sugar

Plum – Hearty Veggie, Butternut Squash, Carrot, Chickpea and Corn, 1g Sugar

Plum – Hearty Veggie, Carrots, Beans, Spinach and Tomato, 2g Sugar

Plum – Stage 3 Meals, Carrot, Spinach, Turkey, Corn, Apple, Potato, Celery, Onion, 2g Sugar

Plum – Stage 3 Meals, Carrot, Chickpea, Pea, Beef, Tomato, Celery, Date, Onion, 4g Sugar

Plum – Eat Your Colors Red, 5g Sugar

Plum – Eat Your Colors Orange, 5g Sugar

Plum – Pear, Green Bean and Greek Yogurt, 6g Sugar

Plum – Pear Spinach and Pea, 6g Sugar

Plum – Pear, Purple Carrot and Blueberry, 7g Sugar

Plum – Eat Your Colors Green, 7g Sugar

Plum – Mighty 4 – Guava, Banana, Black Bean, Carrot, Oat, 7g Sugar

Plum – Mighty 4 – Pear, Cherry, Blackberry, Strawberry, Spinach, 7g Sugar

Happy Family Organics

HF – Hearty Meals, Root Vegetables, Turkey and Quinoa, 2g Sugar

HF – Hearty Meals, Harvest Vegetables, Chicken and Quinoa, 2g Sugar

HF – Hearty Meals, Vegetable Beef Medley, 3g Sugar

HF – Green Beans, Spinach, and Pears, 4g Sugar

HF – Zucchini, Pear, Chickpea, Kale 5g Sugar

HF – Purple Carrots, Banana, Avocado, and Quinoa, 6g Sugar

HF – Zucchini, Apples, Peas, Quinoa, and Basil, 6g Sugar

HF – Pear, Green Beans, Peas + Super Chia,  6g Sugar

HF – Pears, Kale, and Spinach, 7g Sugar

HF – Black Beans, Beets and Bananas, 7g Sugar

HF – Pears, Pumpkin, Peaches, and Granola, 7g Sugar

HF – Pears, Peas, Broccoli, 7g Sugar in the new formulation

HF – Pumpkin, Apples, Peached and Cinnamon, 8g

HF – Pears, Squash, and Blackberries, 8g Sugar

HF – Pears, Zucchini, Peas, 8g Sugar

HF – Pears, Pumpkin, Passionfruit, 8g Sugar

I used many of the pouches on this list (prioritizing the flavors listed in bold since those contain only veggies) for my kids when I needed a meal on the go. One thing to note on these pouches is that even if you use them regularly, it’s still important to incorporate a variety of finger foods so your baby becomes familiar with the different textures and flavors of non-pureed food.

I know the baby food aisle can be overwhelming at times, but I hope this post helps you find the healthiest baby food pouches with confidence! If you have any questions, don’t hesitate to leave me a comment on this post or contact me here! I respond to every single message I get! 🙂

Source: https://pickyeaterblog.com/healthiest-baby-food-pouches/

[healthmasterlove-blog]

chocolate covered katie black bean brownies

Mouth ceased moving mid-chew the moment I started to really taste the black bean brownies.  I was attempting to eat just healthy, whole food items, however a severe dessert craving had convinced me to unite black beans with flax seed, coconut oil, maple syrup, and chocolate chips to produce a brownie-shaped thing.  Now, standing on a hot oven and also a bowl of steaming material, I had been putting up with the impacts. The recipe also had stated you did not need to dwell at a "fantasy world" to consume certifiably healthy brownies, as those tasted "deep, dark, rich, fudgey, along with chocolatey" --??  Together with "no flour"  In fact they wore a brownish, gummy sponge using a couple of chocolate chips sprinkled at the top. I took a second snack in a futile effort to convince myself perhaps, yes, those did taste like dessert, even while I recorded the nutritious ingredients within my own mind, as though this may conserve the taste.  I'd only discovered the planet of "healthy" desserts --??  A universe in that a brownie is not only a brownie, also deception works from the service of health. After surviving in this odd universe for a couple of decades, I have realized that the terminology writers utilize within those recipes shows about our tenuous association with food, femininity, and joy since it can in regards to the deliciousness of black bean brownies.  Obviously, that's not stopped me by looking recipes, desperate to obtain a more "healthy" dessert which may match my cravings. I thought my sweet teeth could dissipate because I got old, however, mine has just gotten worse.  I desire to eat dinner for lunch, breakfast, and lunch.  At one point I started developing my own recipes with all the ideal rates of lean protein into fit fats and whole carbohydrates in a effort never to violate the scale.  "Perhaps you have been aware about chocolate-covered Katie?"  A fellow pudgy grandma asked me within the cookie cutter in a Jewish meet-up straight back  2011.  "It'll transform your life" Over anything else, these recipes show tenuous association with food, femininity, along with joy. And, the way it did.  On the web, I discovered that an whole globe of healthy dessert blogs and also the ladies who love them Desserts With Advantages, Ambitious Kitchen, Minimalist Baker, That Cake Chick.  However, the reigning "queen of healthy desserts" is Katie Higgins, that runs a site named chocolate-covered Katie.  She boasts nearly 20,000 followers on Twitter, 156,000 on Insta-gram, and a fresh novel that made Amazon's list of the greatest movies of 2015.  I guessed she'd to learn what she had been doing. After Higgins's information, I attempted "healthy" cookie-dough dip, whose recipe reassuringly was featured in Bon Appetit, Shape, Glamour, and much more.  I dutifully combined ginger, nut butter, almond honey, milkand baking soda, and salt along with chick peas --??  Wait, chick peas?!  It appears to be a toddler hauled his full bowl of baby food to some heap of specialization hummus and a chef made a decision to promote the endproduct.  But somehow, its own candy stickiness works.  I mightn't call it cookie bread, however: It is similar to compact nut-butter with lots of chips.  The very first time that I left it, then I licked the spoon, then and then your whole bowl. Higgins says that she does not wish to distinguish between healthy and indulgent, at a society obsessed with cutting back on refined sugar bad fats, and carbs that are simple, the nutrient part could be the largest fascination in these recipes: They are always sugar free, fermented, and vegetarian, and also typically the very widely used ones hide veggies such as spinach and beets.  Why?  We millennials wouldn't guzzle some thing like slim fast: The thought of putting artificial flavorings and chemical compounds inside our own bodies turns our stomachs.  As an alternative, you wish to consume whole what are beneficial for our own bodies but taste such as piecaken (cake with layers of dish baked in to it) and inhale things from scratch at one moment or 2. For individuals who register to healthy-dessert ingestion, it isn't about carbs;  it's all about entire well being.  As stories and studies demonstrate a calorie is not a calorie isn't a calorie: The high caliber of the calories you are eating things more compared to the dimension itself.  Higgins recently demonstrated that which she eats at one day: three healthy desserts and 3,000 calories.  "This green frosting takes three minutes to create, and in addition, it counts for inch of your everyday vegetables"  exclaims That Cake Chick about her three-ingredient avocado icing.  The recipe for Peanut Butter Chocolate Chip Quinoa banana-bread on Ambitious Kitchen "No oil, butter, milk and made out of healthful gluten-free quinoa & oat flour!"  Shape magazine released "1-1 Crazy Delicious Desserts using Hidden well balanced meals," including beet-chocolate pudding, cauliflower rice batter, purple cabbage cake, along with eggplant brownies.  (Yes, even eggplant brownies.) These recipes are necessarily sugar free, fermented, and vegetarian, as well as typically the very well-known ones hide veggies such as lettuce and beets. "I will love more comprehending it is fantastic for mepersonally," Deborah Schipper, the founder of this Cake Cleanse diet writes her site, where she's motivates one to bypass the juice cleansing and eat healthful snacks (recipes)  Twice every day.  Schipper has expunged all processed sugar free and gluten to make the most of her energy and general wellbeing, writing, "Cake Cleanse is about making healthy foods taste good and makes it possible to with just how to take care of cravings" There is an inherent psychology for the preoccupation with healthy eating.  After taking a look at some of those recipes, food and nutritionist researcher guru Marion Nestle explained, "everyone loves desserts, also in the event that you're able to provide desserts a wellbeing Ha-Lo, you may convince your self which they don't have any calories, are still advantageous to youpersonally, and also you're able to gratify into the maximum."  (Taken too much, it offers a chilling name: orthorexia, or even a unhealthy fixation with eating.  Thomas Dunn, an associate professor of psychology at the University of Northern Colorado, says it is all about "treating the human system using only the purest nutritional elements.") However, in a variety of ways, our obsession with all goodforyou foods feels more social than human.  Millennials save money energy, time, and money on food than any generation before us It is this generation's stone.  A number folks are attracted to restaurants and chefs the others to recipes, but others for the most recent super-food.  However around the board, culturally, we are mesmerized by the nutritious chances of food.  It's too easy to spend time searching through food pornography around Insta-gram, specially if photos of coffee-fudge frosting made from cashews, espresso, stevia, along with walnut syrup seem to be creamy swirls of scattering beneath a luscious brownie.  Just as Dana on the Minimalist Baker exclaims, "Hooray for healthier deception!" Perhaps unsurprisingly, the majority of the recipes seem disgustingly counter-intuitive, which explains the reason on the blogs, there exists a normal story to demonstrate that the desserts taste great: Girl makes dessert.  Brings said dessert to bash, at which she leaves it upon the desk with out an indication.  Everybody else wolfs the dessert and can be shocked to learn it really is, in reality, manufactured from chick peas, lettuce, avocado, Greek yogurt, or oats.  "I can not inform you just how many girls said, 'Ugh I gotta stop eating the material,"" Higgins writes her site about the healthful cookie dough.  "After I finally confessed that the dip has been healthy (and that it comprised chick peas!)) , nobody could trust in me" Think about desserts whilst the grownup corollary to parents sneaking broccoli in their kiddies' mac and cheese. While I really don't love several of this terminology around healthy desserts --??  Occasionally, it appears to feed in to the societal anxiety that women feel to be lean, to withstand healthy food items, to be demure --??  Based in my adventures, I also do not see anything inherently wrong with all .  Think about these because the grownup corollaries to parents sneaking broccoli in their kiddies' mac and cheese.  For a number folks dessert-lovers, it is usually going to become a great deal more pleasing to eat a cake made from bananas compared to a genuine banana.  By eating some thing which resembles a decadent dessert we plan to meet this appetite whilst staying true to the health trope.  Since Higgins states, her recipes have been "a far healthy alternative, while tasting only as gloomy." After much trial and error, I will report that a number of these other recipes do taste good.  Simply take the microwaveable one-minute chocolate cake at a mug --??  Or, as I want to call it, the millennial production's soufflé.  It's essentially a flourless chocolate cake with a little bit of batter concealing at the midst and simmer at the shirt --??  An easy method to gratify guiltlessly, not just as the ingredients are beneficial to you personally and the recipe includes builtin portion controller but also since it's only enough for a single individual.  "Indulge, no strings attached!"  Says Desserts With Benefits writer Jessica about identical recipes on her website, using phrases commonly related to casual sex to eating supper. The thought of healthful decadence, or decadent healthiness, might seem weird for some, however only like Tinder and the thought of "swiping directly" have entered the main stream, thus possess any of these odd recipes and ingredients.  (The mug cake me-me is breaking up the internet because we talk)  Bakers and chefs are now using different flours and sugars so as to add depth and texture of flavor.  Untitled, the restaurant at the Whitney Museum, utilizes fermented bread to produce that which some have called the very best chocolate chip cookie from the big apple, also even Momofuku Milk Tavern has begun baking a cookie cutter with no butter, legumes, milk, or even extra sugar. "Instead of visiting because substitutions," says Claire Ptak, that uses rye, spelt, and buckwheat flours in addition to agave nectar and hands sugar in her London-based bakery Violet Cakes, "they've much to offer themselves.  I take advantage of them since the starting place and find what to match their own taste" I actually don't know if she would have the ability to obtain something to subtract the taste of black beans, but also for many years I have been ineffective, my experiments producing heaps of dishes of plaster, putty, or even plastic out of the oven.  Until this is, once I followed up a muffin recipe about Ambitious Kitchen which entails for dark beans, coconut oil, cocoa powder, maple syrup, eggs, and vanilla.  I pulled off the muffin tin from this toaster, knowing to not expect much.  However, those were all different: cakey, dumb, yummy --??  Way over edible.  In reality, I ate three, and nearly did not need to feign in any way.  Eureka!  I am likely to premiere them at a friend's party in a few days: I would bet nobody will guess they are eating something healthy. Read the full article

[shortsrifle7-blog]

The Healthiest Baby Food Pouches: 2019

When your little one transitions to solids, a common question is: should I buy pre-made baby food pouches or make baby food at home? While it doesn’t necessarily have to be an either-or, many of you know that I’m a huge fan of homemade baby food because it’s so easy and you can control all of the ingredients your little one is getting. I shared all of the recipes I used for Layla and Ayan in my baby food cookbook and put many on my blog here!

But there are those times when you’re on the go, or pressed for time, and you don’t have any homemade baby food on hand. Which is when baby food pouches can be a quick and convenient meal for your little one! But there are SO many baby food pouches out there, and not all of them are healthy. Many are filled with processed ingredients and added sugars. This can set your baby up to only appreciate sweet foods and reject vegetables as they get older. So what should you buy? And what should you avoid? This is your guide to the healthiest baby food pouches available today!

So first, can some baby food pouches really be that unhealthy? The food industry knows that babies shouldn’t be having added sugars when they first start solids, right?

Wrong.

As you have probably heard when it comes to buying pre-packaged food, what’s on the front is often misleading. This is also true when it comes to baby food pouches. The front may say spinach and kale, but when you turn it over you’ll find less expensive fillers such as fruit purees, or even fruit juices like apple juice concentrate. Sometimes in a “spinach” pouch the first 3 ingredients are fruits! That’s because, while there may be spinach, the manufacturer is not required to list the percentage of ingredients on the label.

This basically means that your baby is only getting a sweet taste when eating that pouch and isn’t getting exposed to the actual taste of a vegetable. And in those early months of developing tastebuds, getting exposure to all kinds of flavors and tastes is essential to having a baby who doesn’t become a picky eater (who rejects veggies) later on!

But it’s so hard, as a parent, to figure out what’s healthy and what’s not. Ingredient labels are confusing, packaging is misleading. I remember when I first gave Layla a baby food pouch and she devoured it. It was a pouch that said “organic super greens” on it. And I remember thinking: “Yeah! She loves greens!” When I turned it over, the ingredients were: bananas, pear, apple, spinach. What??

It has always really bothered me that most baby food pouches (even the ones promoting veggies) contain fruit. Like why add bananas or pears to a carrot & sweet potato pouch? Carrots and sweet potatoes are already naturally sweet – there is no need for fruit purees to make it even sweeter! Since breast milk is naturally sweet, it’s so important that babies learn the other tastes: bitter, sour, pungent, etc. when they start solids. All the fruit purees are essentially taking over your baby’s taste buds, making them think that if food isn’t sweet it’s not worth eating.

On top of that, many pouches that are fruit-forward and look healthy actually have a ton of unnecessary processed ingredients added. Take a look at Gerber’s Fruit & Yogurt Strawberry Banana Pouch.

Sugar, Carrot Juice Concentrate, Natural Flavor, Gelatin, Two different types of coloring…

These are all major red-flag ingredients in baby food. What in the world is gelatin doing in a pouch that looks vegetarian-friendly? And for a pouch that is supposed to have apples and strawberries (both of which are rich in fiber), there is less than 1g fiber in the entire pouch because of all of the fillers added. AND this pouch has 14g sugar. That’s as much as 1.5 Fun Sized Milky Way bars, or 1/3 of a can of Coke.

That’s why reading labels is so important to finding healthy, packaged baby food! So how do you find those pouches? Skip to the end of this post for my list of the healthiest baby food pouches! But first…

Here are my Top 5 Tips when looking for a healthy baby food pouch:

Look at the sugar content: Stick to pouches with less than 8g of sugar, but ideally you’ll want to find pouches between 4-6g of sugar. For example, if you look at the front of Ella’s Organic Apples, Green Beans, Raisins pouch, you might think, “green beans are in here, this is great!” But the pouch actually has 13g of sugar from the apples and raisins, while the green beans are a very small addition. 13g sugar is equal to a fun sized milky way bar.

Look to see if the ingredient listed on the front of the package is the first ingredient listed on the back. If you’re buying “spinach and apples,” it’s likely that apples are the dominant flavor. Some companies are more transparent than others on the percentage or amount of each ingredient in the pouch.

Stick to pouches that ONLY have vegetables. These are harder to find, but they do exist. And they actually taste like vegetables! If you do buy one with veggies & fruits, make sure there is <8g sugar, that vegetables are first, and fruits are last on the ingredients list. Beware of labels that make it seem like the pouch only has veggies: there are some deceptive pouches such as Veggie Blends, and Plum Organics Mighty Veggie pouches. These veggie blends also contain fruit, and often has as much or sometimes more sugar than those labeled as fruit blends.

Fiber matters. A good sign that a pouch is either mostly water or fillers is when the fiber content is 1g or less. Aim for pouches with 2g fiber or more.

Avoid ingredients likely to be contaminated with heavy metals. Pouches that have apples, pears, carrots, sweet potatoes, and rice are particularly at risk. (For more details: A study done by the Clean Label Project in 2017 found that 65% of baby food products had detectable levels of arsenic, 36% detectable levels of lead, and 58% contained detectable levels of cadmium. A more recent study done by Consumer Reports in August of 2018 found that out of 50 nationally distributed baby food products, every single one of them had trace amounts of at least one of the heave metals which included arsenic, lead, or cadmium. Two-thirds of those tested had worrisome amounts of heavy metals, and 15 of the foods could pose potential health risk. The pouches that included rice and/or sweet potato were more likely to have higher amounts of heavy metal, and organic foods were just as likely to contain heavy metals as their non-organic counterparts.)

There are pouches out there that are organic, vegetable-forward, and don’t have any added sugars or fruit juices in them.

So here it is: the healthiest baby food pouches on the market today, the brands I love, and which pouches to buy. A special shout out to Alison Corey from Trim Mama who helped me with some of the research for this post! If a pouch is not listed on this list, it’s likely either high in heavy metals (per the Consumer Reports and Clean Label Project studies) or too high in sugar/fruits/processed ingredients, and should be avoided. But if you have a question about a particular pouch, don’t hesitate to ask in the comments of this post!

What makes these the best?

They contain between 0-8g of natural sugar; and 0g added sugar

They have 2g fiber or more

They are all organic

They don’t carry a risk of heavy metals

The Best Baby Food Pouches (organized by brand):

Ella’s Kitchen Organic

Ella’s Kitchen Veggie Bean Feast, 1g Sugar

Ella’s Spaghetti and Meatball, 1g Sugar

Ella’s Beefy Stew, 2g Sugar

Ella’s Vegetable and Lentil Bake, 3g Sugar

Ella’s Pears, Peas, and Broccoli, 8g Sugar

Amara Organic

Amara – Bean and Sweet Corn, 0g Sugar

Amara – Peas, Corn, Carrots, 2g Sugar

Amara – Pumpkin, Pear, 2g Sugar

Amara – Oats and Berries, 5g Sugar

Beechnut Organics

Beechnut Peas & Spinach, 2g Sugar

Beechnut Peas, Green Bean and Avocado, 4g

Beechnut Corn, Kale, Quinoa, 4g Sugar

Beechnut Veggies, Squash, Peas, Pear, 6g Sugar

Beechnut Apple, Kiwi, Spinach, 6g Sugar

Beechnut Pear, Pumpkin, Cranberry, 7g Sugar

Beechnut Veggies, Carrots, Zucchini, Pear, 7g Sugar

Beechnut Apple, Black Bean, Raspberry, 8g Sugar

Sprout Organic

Sprout – Green bean, peas, butternut squash, 1g Sugar

Sprout – Butternut squash, chickpea, quinoa, dates, 4g Sugar

Sprout – Butternut Squash, Blueberry, Apple, with Beans, 5g Sugar

Sprout – Mixed Berry Oatmeal, 7g Sugar

Once Upon a Farm

Once Upon a Farm – Wild Rumpus Avocado, 4g Sugar

Once Upon a Farm – Sun Shiny Strawberry Patch, 6g Sugar

Once Upon a Farm – Blueberry Rosemary Pear-Fection, 8g Sugar

Plum Organics

Plum – Hearty Veggie, Pumpkin, Spinach, Chickpea and Broccoli, 1g Sugar

Plum – Hearty Veggie, Corn, Kale, Carrot and Tomato, 1g Sugar

Plum – Hearty Veggie, Butternut Squash, Carrot, Chickpea and Corn, 1g Sugar

Plum – Hearty Veggie, Carrots, Beans, Spinach and Tomato, 2g Sugar

Plum – Stage 3 Meals, Carrot, Spinach, Turkey, Corn, Apple, Potato, Celery, Onion, 2g Sugar

Plum – Stage 3 Meals, Carrot, Chickpea, Pea, Beef, Tomato, Celery, Date, Onion, 4g Sugar

Plum – Eat Your Colors Red, 5g Sugar

Plum – Eat Your Colors Orange, 5g Sugar

Plum – Pear, Green Bean and Greek Yogurt, 6g Sugar

Plum – Pear Spinach and Pea, 6g Sugar

Plum – Pear, Purple Carrot and Blueberry, 7g Sugar

Plum – Eat Your Colors Green, 7g Sugar

Plum – Mighty 4 – Guava, Banana, Black Bean, Carrot, Oat, 7g Sugar

Plum – Mighty 4 – Pear, Cherry, Blackberry, Strawberry, Spinach, 7g Sugar

Happy Family Organics

HF – Hearty Meals, Root Vegetables, Turkey and Quinoa, 2g Sugar

HF – Hearty Meals, Harvest Vegetables, Chicken and Quinoa, 2g Sugar

HF – Hearty Meals, Vegetable Beef Medley, 3g Sugar

HF – Green Beans, Spinach, and Pears, 4g Sugar

HF – Zucchini, Pear, Chickpea, Kale 5g Sugar

HF – Purple Carrots, Banana, Avocado, and Quinoa, 6g Sugar

HF – Zucchini, Apples, Peas, Quinoa, and Basil, 6g Sugar

HF – Pear, Green Beans, Peas + Super Chia,  6g Sugar

HF – Pears, Kale, and Spinach, 7g Sugar

HF – Black Beans, Beets and Bananas, 7g Sugar

HF – Pears, Pumpkin, Peaches, and Granola, 7g Sugar

HF – Pears, Peas, Broccoli, 7g Sugar in the new formulation

HF – Pumpkin, Apples, Peached and Cinnamon, 8g

HF – Pears, Squash, and Blackberries, 8g Sugar

HF – Pears, Zucchini, Peas, 8g Sugar

HF – Pears, Pumpkin, Passionfruit, 8g Sugar

I used many of the pouches on this list (prioritizing the flavors listed in bold since those contain only veggies) for my kids when I needed a meal on the go. One thing to note on these pouches is that even if you use them regularly, it’s still important to incorporate a variety of finger foods so your baby becomes familiar with the different textures and flavors of non-pureed food.

I know the baby food aisle can be overwhelming at times, but I hope this post helps you find the healthiest baby food pouches with confidence! If you have any questions, don’t hesitate to leave me a comment on this post or contact me here! I respond to every single message I get! 🙂

Source: https://pickyeaterblog.com/healthiest-baby-food-pouches/

[cookingawe]

Overnight Oats - Spend With Pennies

New Post has been published on https://cookingawe.com/overnight-oats-spend-with-pennies/

Overnight Oats - Spend With Pennies

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This Overnight Oats Recipe is one of our go-to breakfast recipes. Hearty oats are infused with milk, yogurt, fruit and a touch of honey or maple syrup. Overnight oats are the perfect easy and healthy breakfast, lunch or snack on the go!

Change up the fruits, nuts, seeds and flavors to make new combinations to enjoy all week long!

Make Ahead Breakfast

Overnight oats have become very popular lately (although we’ve been eating them for years) and I’ve seen them featured everywhere from tv shows to magazines! All of my girls absolutely love these overnight oats so we’ve made them countless times and I thought it was about time I share them with you!

Spend a few minutes on a Sunday night prepping and by morning, the oatmeal has infused with the milk and yogurt, creating a silky overnight oats recipe you will seriously love.

We love adding fruit on these overnight oats in the mornings (or layering them beforehand). Raspberries, mango with berries, blueberries, and strawberries all taste amazing!

What are Overnight Oats?

Overnight oats are an easy make ahead snack, breakfast or lunch! Uncooked oats, milk and yogurt are combined with chia seeds and left to infuse together overnight. The result is a delicious fibre packed breakfast ready to eat on the go!

We mainly eat Overnight Oats cold out of the fridge (like a parfait) but of course you can warm them if you prefer.

How to Make Overnight Oats

Overnight oats are easy to make and very versatile. The variations are endless with different milks, fruits, nuts, seeds and even extracts or flavorings!

Oats

Old fashioned oats or large flake oats are the best choice for overnight oats.

Quick cooking oats or instant oats are not ideal for overnight oats as they can become mushy.

You can make overnight oats with steel cut oats but they need a longer time to soak and will have a different (slightly chewy) texture.

Milk (or non-dairy milk)

You can use any type of milk including regular milk, soy, or even nut milks such as almond milk or cashew milk.

Fruit

Adding fruit to your overnight oats is not only healthy, it adds so much flavor!

You can use fresh or frozen fruit, frozen fruit is great for layering because as it defrosts, it releases juices.

If you’re using fruit that tends to brown such as apples or bananas, toss them with a touch of lemon juice and/or place them at the bottom of the jar which will help keep them from oxidizing (turning brown).

Sweeteners

I most often use plain yogurt (or plain Greek yogurt) because it’s what I have on hand. Plain yogurt is tart so you can add a bit of honey or maple syrup to sweeten it.

Adding a mashed banana is a great way to sweeten overnight oats.

If using a flavored/sweetened yogurt like vanilla yogurt, you likely won’t need sweeteners.

Seeds/Nuts

I always add chia seeds to my overnight oats because I love the texture they add (plus they’re so good for you). You can buy Chia Seeds online or at health food stores and lately I’ve been seeing them in our regular grocery stores as well. Other great additions are hemp seeds and flax seeds.

I do love to add chopped nuts but always put a small handful aside to sprinkle on top right before serving so they keep their crunch.

Nut butters such as almond butter or peanut butter are delicious additions too.

Oats:Milk:Yogurt Ratio

The consistency of overnight oats can vary based on additions as well as personal preference. Start with a ratio of 1:1:1 oats, milk and yogurt. Allow the mixture to set 15 minutes before adding over your fruit cups. The mixture will set up even more overnight. If you’d like a smoother consistency, add more milk.

How Long Do Overnight Oats Last?

Overnight oats will last in your fridge for about 5 days. We love making them alongside overnight egg muffins at the start of a busy week so everyone can grab a quick meal on their way out the door!

Leftover overnight oats can be blended, frozen into cubes and added to your favorite smoothie recipes! We love adding them to green smoothies or smoothie bowls for an extra health punch.

Are Overnight Oats Healthy?

Yes! Healthy Overnight Oats are one of the main reasons I love making these so much! It’s a great choice if you’re looking for a health kick, and these seriously couldn’t be easier.

Oatmeal is a great source of fiber, and the addition of fresh fruits, yogurt, and chia seeds helps your body absorb the fibre naturally. It’s win win! Be sure to double check that the yogurt you choose doesn’t have a ton of added sugars.

More Easy Breakfast Recipes

Overnight Oats

This overnight oats recipe is one of our go-to breakfast recipes. Delicious oatmeal is infused with yogurt, chia seeds, and honey or maple syrup.

Oats Base Recipe

1 1/3 cups large flake oats

2 tablespoons chia seeds

1 1/3 cups milk

1 1/3 cup yogurt or greek yogurt

1 tablespoon honey or maple syrup or to taste

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Combine all oat base ingredients in a small bowl.

Add in any extracts or flavorings (such as vanilla or mashed banana below).

Place fruit/nuts in the bottom of 4 mason jars (or other containers). Top with yogurt mixture and seal.

Allow to sit at least 4 hours or overnight.

Flavor Ideas

Pina Colada 1 cup pineapple 4 tablespoons coconut Stir 2 tablespoons coconut into the yogurt mixture. Divide pineapple over 4 jars. Top with yogurt mixture and remaining coconut. 

Banana Nut 3 bananas 1/3 cup walnuts (or pecans), chopped Mash one of the bananas and mix it into the yogurt mixture. Slice remaining bananas and divide over 4 jars. Top with yogurt mixture and nuts. 

Mixed Berries 1 1/3 cup berries, fresh or frozen 1/2 teaspoon vanilla Mix vanilla into yogurt mixture. Divide berries over 4 jars and top with yogurt mixture.

Strawberry Banana 1 cup sliced strawberries 2 bananas Mash one of the bananas and stir into yogurt mixture. Slice remaining banana and divide over 4 jars along with strawberries. Top with yogurt mixture.

Apple Cinnamon 1 teaspoon cinnamon 1/2 teaspoon vanilla 1 granny smith apple 1 teaspoon lemon juice 1 teaspoon brown sugar Chop apple and toss with lemon juice and brown sugar. Stir cinnamon and vanilla into yogurt mixture. Divide chopped apple over 4 jars. Top with yogurt mixture.

Nutrition information does not include toppings.

Nutrition Information

Calories: 217, Fat: 6g, Saturated Fat: 2g, Cholesterol: 11mg, Sodium: 65mg, Potassium: 335mg, Carbohydrates: 31g, Fiber: 4g, Sugar: 11g, Protein: 9g, Vitamin A: 4.3%, Vitamin C: 0.4%, Calcium: 22.4%, Iron: 8.9%

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword breakfast oats, overnight oats

© SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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[yesterdaysdreams]

Cocoa Nib Breakfast Muffins (Gluten-Free)

Think of these as a healthier alternative to chocolate chip muffins. And if you’re not obsessed with chocolate chip muffins, well, I just don’t know what that’s like, I guess. I mean it’s only the CHOCOLATE CHIP COOKIE OF THE BREAKFAST WORLD.

Oh man, sorry for yelling there. But seriously, who doesn’t love chocolate chip muffins?

These are soft and chewy little muffins with plenty of delicious chocolate flavor, but they are packed full of good for you ingredients. These are gluten-free (so long as use gluten-free oats) and only lightly sweetened with coconut palm sugar. I decided to call them breakfast muffins because they are so good you can totally eat them for breakfast. But I did some experimenting, friends, and it turns out these are delicious in the afternoon, too.

What the heck are cocoa nibs? They are simply crushed pieces of cocao beans (aka where chocolate comes from) once the beans have been harvested and roasted. The texture is like a nut and they taste like dark chocolate—sounds good, right?! Not only do they taste amazing but they are also super rich in antioxidants. I love them sprinkled on yogurt or thrown into a salad, but they are awesome in baking too.

This is my favorite brand of cocoa nibs—as you know we are big fans of Askinosie Chocolate. We have a collaboration bar with them, and they recently came out with a new milk chocolate bar that is amazing (and dairy-free).

I also recently finished Shawn (the owner) and Lawren’s book and it ruled! I highly recommend it for anyone, especially business owners, thinking about finding their vocation—not just a job but a purpose.

Check out the recipe for these easy gluten-free muffins below. I like these best warm and fresh out of the oven, but I also just quickly rewarmed them in the microwave when I wanted to enjoy them later in the week and that worked well too—just FYI. Happy baking! xo. Emma

Credits // Author and Photography: Emma Chapman. Photos edited with the ACS for Desktop actions.

Cocoa Nib Breakfast Muffins

3/4 cups old-fashioned oats

1/2 cup coconut flour

1/4 cup coconut palm sugar

1 teaspoon baking soda

1/4 teaspoon salt

1 cup greek yogurt

2 eggs

1 teaspoon vanilla extract

1/4 cup cocoa nibs

1 oz. chopped dark chocolate

sea salt

In a large mixing bowl, whisk together the oats, coconut flour, sugar, baking soda, and salt. Then stir in the yogurt, eggs, and vanilla extract. Last, stir in the cocoa nibs.

Spoon the mixture into a lined standard size muffin pan. Top each with chopped chocolate and a little sea salt.

Bake at 350°F for 12-14 minutes, until a toothpick inserted in the center comes out clean.

If you want to make these dairy-free, you can swap the Greek yogurt for a dairy-free yogurt.

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[consulting-celiac-in-the-tardis]

A Celiac's Favorite Gluten Free Dairy Alternatives

New blog post! Long time no talk! As those who follow me on Instagram know, this semester of grad school has been beating my butt, which is why I've been quiet on the blog for a little while. But now that things are slowing down a bit, I'm back and ready to share all my favorite stories about and tips for thriving with celiac disease. And today's post is for all my dairy free foodies! Because while I now can enjoy dairy in moderation, when I first diagnosed with celiac disease, I soon discovered that dairy was not my best friend. But here's the good news: nowadays, there are so many delicious dairy free alternatives out there, eating a scrumptious gluten and dairy free diet is 1000% possible.

I know that the transition to a dairy free diet (not to mention a gluten free and dairy free one) isn't as easy for everyone, though - and that finding the right brands makes a huge difference. So I thought I'd share a roundup of some of my favorite brands in four main categories: dairy free milk, yogurt, cheese and ice cream. As always, this list is not exhaustive and I haven't tried every single dairy free brand out there, but I hope this (totally unsponsored, FYI!) list is good enough to give you some ideas of new, delicious dairy free brands to try!

Favorite Gluten Free, Dairy Free Milks:

1. Silk Almond milk and Cashew milk 

Creamy, no weird aftertaste and they come in a variety of flavors, such as sweetened, unsweetened, vanilla, chocolate, etc. Silk also offers an Almond and Coconut milk blend, which I think is the best of both worlds if you're looking for a dairy free milk that's a little creamier (thank you, coconut) but not heavy in coconut taste. You can also find coconut milk, soy milk and dairy free milk with added protein from Silk, but I haven't tried them so I can't give an opinion about them, either way.

2. Mooala Banana Milk

If you love bananas, you can't go wrong with Moola's banana milk, which is actually made of ripe bananas, roasted sunflower seeds and cinnamon. Moola also sells almond milk and most recently, coconut oat milk, but banana milk is the only variety I've tried. Their chocolate banana milk is seriously one of the best chilled dairy free drinks I've ever tried, and banana milk is a delicious addition to any smoothie! (My fave kind of gluten and dairy free snack).

3. So Delicious Dairy Free Milks

Personally, So Delicious's coconut milks are my favorite, but they also offer newer lines of almond milk and cashew milk. Compared to Silk's dairy free milks, So Delicious offers shelf-stable milk varieties so that you can buy in bulk and not have to worry about fitting them into your fridge.

4. Hope and Sesame 

This is the most recent dairy free milk I've tried, thanks to a shipment being gifted to me for sampling in the last few weeks. The original version of this milk definitely has more sugar than I'm used to and more calories; however, it is also a lot higher in protein than most of the other alternatives I've listed here, thanks to sesame and pea protein concentrates. And the chocolate version? ADDICTIVE! If you're looking for a creamy dairy free milk that doesn't have coconut as a base, you might check out sesame milk instead.

5. Elmhurst 1925 

I actually won a package of Elmhurst 1925 milks on Instagram, and I was blown away by how many versions of dairy free milks they sell! Whether you're looking for dairy free milk made of hazelnuts or oats, they got it. Unfortunately, it looks like they're not selling their rice milk anymore, which was actually my favorite because it's one of the only dairy free milks that has not upset my mom's very sensitive stomach. However, all of Elmhurst 1925's milks contain six ingredients or less and no emulsifiers or added gums, so if you're still having trouble digesting other kinds of dairy free milk, this might be a helpful brand to try.

Favorite Gluten Free, Dairy Free Yogurts:

1. So Delicious Coconut Milk Yogurt

Hands down, So Delicious's coconut milk yogurt is the BEST all-around dairy free yogurt I've ever tried. In particular, I love their 24-ounce unsweetened vanilla yogurt. All their yogurt is certified gluten free and if flavored yogurt is your thang, they have a variety of flavored coconut yogurts. So Delicious also recently released certified gluten free oat-milk yogurt, but since I don't tolerate oats in large amounts, I haven't tried this new line.

2. Kite Hill Almond Milk Yogurt

Kite Hill offers two kinds of almond milk yogurt: regular and "Greek." Their regular almond milk yogurt comes in small 5.3 ounce cups or a larger 16 oz container, and my preferred flavor is the large unsweetened vanilla. Kite Hill's yogurt is definitely not as creamy as So Delicious's coconut-based alternative, but it has a good flavor and is relatively affordable. I think I actually prefer their Greek yogurt, which is high in vegan protein and super thick and creamy.   

3. Forager Cashew Milk Yogurt

To be totally honest, Forager's unsweetened yogurt tastes a little too sour, even for my non-sugary loving self. I'm including Forager on this list, though, because I haven't tried their flavored varieties and it is a pretty affordable option for those looking for almond-free and coconut-free vegan yogurt. 

4. Dahlicious Almond Milk Yogurt

If So Delicious is my favorite vegan yogurt of all time, Dahlicious comes in a very close second. I won a prize pack of Dahlicious's almond milk yogurt over a year ago, and I still remember how blown away I was by their creamy texture and sweet but not sugary flavors. Usually, I steer clear of any fruit-flavored yogurts because they taste way too sugary, but Dahlicious's yogurts proved to be the exception. While I enjoyed all the flavors, Mango proved to be a surprise winner. I haven't been able to find Dahlicious in any stores near me, but here's hoping that changes in the near future!

Via my Instagram stories...

Favorite Gluten Free, Dairy Free Cheese:

1. Daiya

Daiya is the first vegan cheese I've ever tried, and it has improved a lot since when I was first diagnosed with celiac disease and went dairy free over five years ago. Know this, though: people typically love or hate Daiya cheese since it does have a somewhat distinct flavor. Personally, I like Daiya cheese in small quantities like sprinkled on vegan pizza or used along with my homemade vegan cheese sauce in crockpot mac and cheese. However, I haven't actually had the chance to try their various pre-made mac and cheese blends or new nacho cheese sauce to test out their new cheese formation, so I'd be open to seeing how Daiya tastes more recently in large portions! (FYI - Daiya does also offer various cheese sticks, yogurts, sliceable cheese, etc. - I just don't eat them regularly enough to offer a solid opinion!)

2. Follow Your Heart

Another brand of vegan cheese I've tried is Follow My Heart, and I'd put this brand right up with Daiya cheese in terms of their various options and the taste and melt factor. So if you try Daiya but don't like the flavor, I'd recommend checking out Follow Your Heart instead. Their sliced provolone cheese is actually the only vegan sliced cheese I've loved eating straight out of the package, cold and uncooked! Their dairy free parmesan cheese is also a big hit with me.

3. So Delicious 

My mom is not a huge fan of coconut, so I think everyone was impressed when this turned out to be her favorite dairy free cheese! So Delicious's vegan cheese comes in three varieties of shredded cheese (cheddar, cheddar jack and mozzarella) and is made of mainly coconut milk. I'll admit that the cheese does smell a lil' funky at first, but it melts well and last summer, I was addicted to using it and Elmhurst 1925 rice milk (plus some spices and gluten free all purpose flour) to make vegan queso.

Favorite Gluten and Dairy Free Ice Creams:

I have already written some extensive review of seven different gluten free dairy free ice cream brands here, but I'm including four of the brands I actually buy most below! Two are "regular" and two are "lower calorie" or "lighter" options.

1. So Delicious

Well, it's pretty obvious by now that So Delicious is one of my favorite and most versatile allergy-friendly brands...but their ice cream is too delicious (pun intended) to ignore. My personal favorite is their cashew-based ice creams, and even my gluten and dairy loving father is addicted to the Salted Caramel Cluster flavor. However, So Delicious also offer ice creams with bases made of coconut, oat milk, soy milk and almond milk.

2. Coconut Bliss

Coconut Bliss dairy free ice cream is the first coconut-based ice cream I ever had after my celiac disease diagnosis, and it's still one of my favorites. My go-to is their Dark Chocolate, but their Chocolate Walnut Brownie blew my mind last summer. If cookie ice cream sandwiches were your favorite dessert as a kid, you'll also love their gluten free and vegan ice cream cookie sandwiches.

3. Halo Top

Halo Top recently released dairy free pints that are a little higher in protein due to brown rice and pea protein, and they won me over pretty quickly as soon as I tasted the Sea Salt Caramel flavor. These ice creams can taste a little chalky from the protein powder, but they do get pretty dang creamy as long as you defrost them long enough, and I was very impressed by the amount of caramel in my favorite flavor! My second favorite flavor is probably the Vanilla Maple. If you do check out Halo Top, just make sure you read the ingredients for each flavor. Most are certified gluten free, but a few do contain gluten and indicate that. 

4. Arctic Zero

As anyone who follows me on Instagram knows, Arctic Zero is another brand of light gluten free and dairy free ice cream that is definitely on my favorites list. Like Halo Top, some of their dairy free flavors are certified gluten free while others contain gluten, so be sure to read your labels carefully. Leave out the pints for 20 minutes or so before eating to get the ultimate creaminess. My surprising favorite by far was Cookie Shake but I also really enjoyed Hint of Mint and Purely Chocolate.

What I Hope People Know About Eating Gluten Free and Dairy Free

The biggest thing I hope people know? That eating gluten free and dairy free CAN be delicious - and even easy, to a certain extent - once you find the right brands and products that fit your dietary needs and appeal to your individual taste buds. ;) Some people love Daiya; other people hate it. Some people love coconut milk ice cream while others always go for cashew-based. Whatever gluten free dairy free alternatives you are looking for, though, there probably is a product out there for you - now, or hopefully coming in the near future! And I hope that this roundup of some of my favorites gives you some decent places to start. What are your favorite gluten free and dairy free products or brands? Tell me in the comments! via Blogger https://ift.tt/2MLQCzK

[zanabrockca]

Kid Superfoods: How to Improve Your Family’s Diet in The New Year

Finding meals and snacks that kids want to eat isn’t always the easiest endeavor. Most kids have their list of favorite foods, and the standard kid-friendly cuisine typically features not-so-healthy choices like hot dogs, pizza, chicken nuggets and macaroni and cheese.

Nutritious foods like lean meats, fruits, veggies, whole grains and dairy are important to help keep bodies strong and healthy. According to HealthyChildren.org, children should eat two or three servings each day of both fruits and vegetables, aim for between a whopping six to 11 grain servings each day and include two to three servings of dairy and meats too! But how many parents are following these recommendations? And just how many kids are getting the nutrition they need every single day? According to Health.gov’s Dietary Guidelines 2015-2020, “about three-fourths of the population has an eating pattern that is low in vegetables, fruits, dairy, and oils.”

For parents that want to encourage their children to eat healthier as the New Year rolls in, little changes can make a big difference for picky palates. This year, help your children hit all their daily recommended dietary needs by filling their plates with nutrient rich foods to fuel their growth and please their taste buds. Integrate these superfoods into your daily menus to pack a punch of vitamins and minerals that kids need to stay strong and feel their best.

Blueberries

Blueberries are a fun food choice, because their small size and soft texture are easy for little hands to grasp.  They’re also super healthy and are a good source of vitamin C. Be warned, though, small berries aren’t appropriate for babies and toddlers as they pose a choking hazard.

Some berries can be tart, and the pucker power might keep kids from loving the taste. But making blueberries a favorite requires serving them up the right way. Turn these berries into a sweet snack with these fun hacks:

Yogurt for Dipping

Serve blueberries with a small cup of yogurt for dipping to sweeten the tartness. When choosing yogurt, opt for brands without added sugar or artificial sweeteners. Many dairies even make yogurts formulated for toddlers.

Cheese, Please

Cream cheese also may be used as a dip alternative. You can spread cream cheese on whole wheat crackers and add berries on top. Whole grains, dairy and fruit…three out of four groups accomplished!

Peanut Butter Boats

If your child has a peanut or tree nut allergy, then choose sunflower butter instead! Make peanut-butter boats by slicing a banana lengthwise, spreading each half with peanut butter, then adding blueberries as the ‘passengers.’ The sweetness of the banana mixed with the savory peanut butter takes the bite out of the berry! And kids will love this easy-to-eat snack.

Avocados

Adults love their avocado toast and guacamole, but how do you get kids to eat this smooth spreadable and yummy healthy fat and protein-packed fruit? When kids see ‘green,’ they may turn away. So make this awesome superfood more palatable by pairing it with other tasty treats.

Avocado Parfait

Remember, avocados are fruit so you can pair them with other fruits! California Avocados has a recipe for a parfait that pairs avocados and tropical fruit. You can use whatever fruit your child loves—mangoes, papaya or maybe even pineapple. Alternate layers of fruit and yogurt (the site recommends Vanilla Greek but opt for one you know your kids will eat).

Avocado Grilled Cheese

Grilled cheese is a kid staple, but you can make your child’s a favorite sandwich a bit healthier by adding in some avocado and maybe even slices of tomato.

Fruit Salad

If you’re serving up fruit salad for a snack, dice up some avocado, too! Those green avocados will add some healthy fat to a daily dose of fruit.

Eggs

Eggs are an excellent source of protein. Some kids either love them or hate them, though. Make them irresistible with these hacks:

Cheesy Eggs

Scramble eggs with cheese to change up the flavor and make breakfast more fun. You can serve cheesy eggs as a sandwich with whole grain toast, or just plate those eggs.

Eggs in a Muffin

Healthy microwave muffin recipes typically call for a pop of protein: eggs! If your child won’t eat eggs as is or scrambled, mix them into muffin batter that you can microwave in a mug. One of the healthier muffin recipes just calls for mixing about ¼ cup of oats (or flour), an egg, a splash of milk (use traditional dairy, almond or soy), and some fruit (any fruit!). Add in a tablespoon of nut or sun butter for protein. Pop it in the microwave for about a minute.

Spinach

More green! Spinach often gets a bad rep from kids; it’s leafy and green…and notoriously healthy! While your kids might want to turn their noses up at this leafy superfood, they still benefit from all the vitamins and nutrients. So, add it into their diet, but be stealthy! Make sure you wash spinach thoroughly and be sure to take note of any produce recalls.

Power Smoothie

Mix spinach into a smoothie to give kids a punch of this superfood on the down-low. Spinach is loaded with B vitamins, potassium and other vitamins and nutrients. You can mix spinach with bananas and strawberries for a fruity breakfast smoothie. Everyone has their own preference as to whether to use frozen yogurt or ice (with regular yogurt), but the recipe works either way.

Spaghetti Sauce

Puree spinach and stir the veggie into a favorite pasta sauce. This ensures kids get their leafy veggie, but you don’t have to fuss at them to eat it!

Salad

Pssst, don’t tell your child that the lettuce in that sweet salad is spinach! Mix spinach with romaine lettuce and add in sliced strawberries, nuts and apples for a decadent dinner salad. Top with raspberry or strawberry dressing.

Kale

One of the buzziest superfoods of the last few years was—and is—kale. This veggie is packed with Folate, and Vitamin A, Vitamin C and Vitamin K. Like spinach, though, kale is leafy and not necessarily a kid favorite. This veggie screams healthy…and it is. But it’s also tasty.

Kale Chips

Making kale chips is so easy. Cut up your kale, drizzle with olive oil and sprinkle with a dash of salt. Bake in the oven for a crisp and healthy snack. The full recipe can be found over at Food Network.

Kale Applesauce

Yes, you can make applesauce in a slow cooker. And that sauce is even healthier if you add kale! Use about a three pound bag of apples for a larger batch, and mix in as much or as little kale as you’d like. Cut up apples into tiny pieces and slice up your kale. Throw the mix into the slow cooker and add about ½ cup of water. Sprinkle the pieces with cinnamon and cook for about 4 hours on high or 8 hours on low.

Pumpkin

Pumpkin is one sweet gourd, and it’s also a holiday and festive fall favorite. Pumpkin can be mixed into so many recipes and snacks for a sweet and healthy snack. According to Health.com, pumpkins are filled with beta carotene and vitamin K.

Pumpkin Oatmeal

Mix in a tablespoon or two of canned pumpkin with instant oatmeal. To sweeten it up, add a little brown sugar and sprinkle cinnamon and nutmeg on top.

Pumpkin Pancakes

Having breakfast for dinner? Whole Grain pancakes can be mixed with pumpkin for a special seasonal taste. Add in apples, too, for a heartier pancake mix.

Pumpkin Mac & Cheese

Whipping up some mac and cheese? Stir in a few tablespoons of pumpkin to add in some hidden vitamins. There are many variations on this recipe, but you can even try it for that typical in-the-box staple!

Greek Yogurt

Greek yogurt tends to taste more bitter than traditional yogurt varieties, but Greek yogurt is higher in protein. If your child has an aversion to new tastes, mixing this yogurt into smoothies and parfaits takes the bite out of the bitterness!

Dark Chocolate Greek Yogurt Shake

Blend yogurt, ice, banana, a splash of milk and little bit of dark cocoa powder for a sweet dessert that’s also healthy.

Powerful Parfait

Make a breakfast parfait by layering vanilla or regular Greek yogurt with fruit and granola. You also can grab your child’s favorite breakfast cereal and add it to the mix. Greek yogurt tastes great with chocolate puffs, fruity cereals or even simple corn puffs.

Frozen Yogurt

Mix your favorite flavor of Greek yogurt with fruit or jam, and place in a freezer safe container. Stick it in the freezer to firm up and enjoy easy frozen yogurt. Top with granola, nuts or maybe even sprinkles.

Quinoa

This is a super grain that’s also high in protein. Quinoa can be baked into muffins, pancakes or even made as a hot cereal. You also can serve it up as a savory side cooked in broth. But for kids, opt for the sweeter side of quinoa.

Hot Cereal

Instead of oatmeal or other hot cereals, serve quinoa. Martha Stewart’s recipe calls for mixing this grain with two cups of hot milk. Boil the milk, then add a cup of quinoa. You can mix in maple syrup, cinnamon, fruit…whatever your child likes.

Crumbles for Parfaits or Yogurt

Use the above recipe to also create a quinoa crumble to add into yogurt or parfaits.

Sloppy…Quinoa?

Delish features a meatless Sloppy Joe’s recipe that subs in quinoa! This is one sneaky and tasty way to give kids a daily dose of grains and protein!

Many parents find that their children favor certain foods that might not satisfy all their nutritional needs. It’s common for kids to love the same foods, but it’s also important to vary their diet so that they are exposed to all the vitamins and minerals needed for growth and good health.

Superfoods are super because they are chock full of vitamins and nutrients that fuel the body; everyone can benefit from these foods, especially kids. But not all superfoods may appeal to younger and more discerning palates. Parents can mix these healthy fruits, veggies, proteins and dairy options with other ingredients to create kid-friendly recipes that make these superfoods taste even better. Food battles are winless, so don’t fight them. Instead create meals that are healthy, fun to eat, tasty and infused with superfood treasures!

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