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Delicious Date Drops

Posted on by Real Food Moms

Bars & Bites for Brown Bags is this months Recipe Redux challenge. This was an easy one for me as my older daughter is driving to college and asked for some delicious, healthy snacks. She loves date and banana smoothies because of the sweetness the combination provides. I decided to make date drops with banana and added hemp hearts for an added boost of protein and omegas. These are nut free as I used sunflower seeds. Well, my daughter was more than thrilled with these vegan, gluten-free delicious date drops which are perfect to travel with and pack in your lunch.

Health Tip: Dates are high in Potassium, which is an electrolyte, that helps control your heart rate and blood pressure. They also contain B-vitamins contained in dates, a few are the carotenes lutein and zeaxanthin, which absorb into the retina to maintain optimal light-filtering functions & protect against macular degeneration.

Ingredients:

  • 16 oz Dates, medjool

  • 1/4 cup  + 2T Hot Water
 
  • 6 oz Oatmeal (gluten free optional)

  • 1/2 cup Hemp Hearts
  • 1/4 cup Sunflower Seeds (raw)
  • 2 tbsp Coconut Oil

  • 1 tsp Vanilla extract
  • 
1/2 tsp Cinnamon
  • 3/4 cup Coconut flakes ( unsweetened reduced fat) for coating the date drops

Directions:

  •  Place dates and hot water in a food processor and process until smooth.
  • Add oatmeal, hemp hearts and sunflower seeds until smooth. 
  • Add the remaining ingredients except coconut until smooth.
  •  If the mixture is soggy then slowly add more oats; alternatively, if the mixture is too dry slowly add hot water.
  •  Shape the mixture into drops using a 1 Tablespoon roll them in coconut and place on a tray or in a covered container.
  •  Place the tray in the freezer for minimum 30 minimum to set and enjoy Delicious Date Drops in your brown bag for lunch or to have while traveling. 

Nutrition Facts: 40-1 Tablespoon portions

Calories: 73, Total Fat 2.5g, Saturated Fat 0.8g, Cholesterol 0mg, Sodium 13.4mg, Total Carb 12g, Dietary Fiber 2g, Sugar 7.7g, Protein 2g, 

 

 

 

Amaretto-Coconut Chia Pudding with Apricots

Posted on by Real Food Moms

 

Amaretto Chia PUdding

My daughter completed her freshman year of college and started eating vegan. Chia pudding is nourishing and easy for her to prepare which can be enjoyed for breakfast, a snack or dessert.  

I love the combination of coconut and almonds so when I was challenged to use spirits in this months recipe redux I immediately thought of using Amaretto so I decided to make a Amaretto Coconut Chia Pudding with Apricots. I really enjoy all of the different sweet, tangy, tart summer fruit. Apricots are in season from May-August and they seem to peak locally for a short amount of time. We really enjoy the sweet tangy flavor of apricots.

This months recipe redux is A Spirited ReDux from plain Jane vanilla extract to fancy-pants elderflower liqueur, we like to keep a little liquor in the kitchen. Show us how you like to cook, bake or mix-it-up with spirits, extracts and other alcohols. A splash of vodka makes summer sauces shine – and liqueurs brighten desserts: What’s your healthy recipe with spirit?

INGREDIENTS

  •  13.5 oz (about 1.5 cups) coconut milk (light, canned coconut milk)
  •   2 1/2 teaspoons Amaretto or 1 teaspoon almond extract
  •   1 tablespoons honey or maple syrup
  •   1/4 teaspoon sea salt
  •   ¼ cup chia seeds
  •   3/4 cup of slivered almonds or honey roasted almonds 
  •  4 apricots (3 slices for garnish and dice the rest of the apricots)
  •  Toppings:
  •  1 teaspoon cinnamon
  •   2 tablespoons unsweetened coconut flakes 

DIRECTIONS

  • In a medium bowl  or quart size mason jar with a lid, combine all the ingredients. Stir well and refrigerate. During the first 30 minutes, mix the mixture periodically as it thickens. Cover and refrigerate for at least 3 hours or overnight.
  • The mixture is finished when it is a pudding-like consistency.
  • Portion the pudding between 3 – 6 oz dessert dishes. 
  • Add 1 T of almonds at the bottom of the dish, layer 5 oz of coconut chia pudding. 
  • repeat with approximately 3T of apricots, then 3T of almonds, sprinkle with cinnamon, shredded coconut and drizzle with honey if desired. 
  • Tip: The chia pudding can be served by itself. You can also use your favorite fruit. 
  • Nutrition Facts: 3- 6 ounce servings of chia pudding

    Chia Pudding: Calories 160, Total Fat 11g, Saturated Fat 6g, Trans Fat 0g, Cholesterol 0g, Sodium 20mg, Total Carbohydrates 15g, Sugar 7g, Protein 4g

    Apricots: 1 apricot = 17 calories, Total fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0g, Sodium 0mg,  Total Carbohydrates 4g,  Sugar 3g,  Protein 0g

    Slivered Almonds: 1/4 = cup calories 155, Total Fat 13.5 gms, Saturated Fat 1g, Cholesterol 0g, Sodium 0g, Fiber 5.75g, Sugars 1g, Protein 6g

    Unsweetened shredded coconut: 1T = 36 calories, Total Fat 3.3g, Sodium 16g, Total Carbohydrates 1.3, Fiber 0.6, Sugars 0g, Protein 0g

    Honey: 1 packet 14g = 43 calories, Total Fat 0g, Cholesterol 0g, Sodium 1mg, Total Carbohydrate 12g, Fiber 0g, Sugars 11g, Protein 0g

 

 

Quinoa Cinnamon Chai Breakfast Bowl

Posted on by Real Food Moms


photo-11

        

Each month, I participate in The Recipe Redux where we are challenged to “re do” or create a healthy recipe based on a theme.  This month’s theme is Tea cups around the world are bubbling up with bold new flavors: From cardamom chai and sencha green to bubble teas and veggie teas. We wish we could attend the World Tea Expo the end of this month – but in lieu of a plane ticket, we’ll be cooking and baking and stirring up tea-inspired healthy dishes.

My daughter is gluten free and eating vegan at the moment and is looking for more breakfast choices. We were just in London and one of her favorite teas was chai so we thought using chai tea instead of water and spices would work really well in this recipe and we were right!  This quinoa cinnamon chai breakfast bowl is a new favorite breakfast. It could also make a nice dessert. 

  Ingredients             

  •          1 cup quinoa
  •          1 chai tea bag  
  •          1 cup hot water (steep tea bag in hot water for 10 minutes)
  •          1 cup unsweetened coconut milk
  •          2 tablespoons honey cup
  •           ½ teaspoon cinnamon (additional sprinkle of cinnamon)
  •           2 ½ teaspoons of shredded unsweetened coconut                                                                                                                                                                

         Directions:

  • Rinse quinoa thoroughly in a mesh colander with cold water.
  • In a medium saucepan (3-4quart) over low heat add rinsed quinoa and dry toast for 2-3 minutes.
  • Add chai tea, coconut milk, honey, and cinnamon stir.
  • Bring to a simmer over medium heat. Reduce heat to low cover and simmer for 15-18 minutes. Until the quinoa is absorbed the liquid.
  • Remove from heat.
  • Pour into bowls sprinkle with coconut flakes and cinnamon. Quinoa will continue to thicken as it cools.
  • Additional coconut milk can be added for a thinner breakfast bowl. 

Tips:

  •            Milk: You can use your favorite milk such as cows, almond or rice milk. If using cow's milk be carefull that it doesn't boil, foam, or overflow. Cow's milk will typically form a skin on top as the pudding cooks. You can stir it into the pudding and it will dissolve or you can remove it with a spoon.
  • If using cow's milk I suggest using organic, grass-fed pasture raised milk. 
  • If using Almond Milk I suggest using checking the label to see if it has carrageenan which can effect gastrointestinal inflammation. http://www.cornucopia.org/carrageenan-2013/ 
  • Nutrition Boosters: almonds, walnuts, hemp hearts, raisins, dried cranberries, fresh peaches or your favorite combination..   

Prepares: 5- 1/2 cup servings

Nutrition Facts: 191 calories, 12.2gms sugar, 6gms fat, 4gms protein, 75gms sodium 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Posted on by Real Food Moms

photo-11

        

Each month, I participate in The Recipe Redux where we are challenged to “re do” or create a healthy recipe based on a theme.  This month’s theme is Tea cups around the world are bubbling up with bold new flavors: From cardamom chai and sencha green to bubble teas and veggie teas. We wish we could attend the World Tea Expo the end of this month – but in lieu of a plane ticket, we’ll be cooking and baking and stirring up tea-inspired healthy dishes.

My daughter is gluten free and eating vegan at the moment and is looking for more breakfast choices. We were just in London and one of her favorite teas was chai so we thought using chai tea instead of water and spices would work really well in this recipe and we were right!  This quinoa cinnamon chai breakfast bowl is a new favorite breakfast. It could also make a nice dessert. 

  Ingredients             

  •          1 cup quinoa
  •          1 chai tea bag  
  •          1 cup hot water (steep tea bag in hot water for 10 minutes)
  •          1 cup unsweetened coconut milk
  •          2 tablespoons honey cup
  •           ½ teaspoon cinnamon (additional sprinkle of cinnamon)
  •           2 ½ teaspoons of shredded unsweetened coconut
  •                                                                                                                                                                 

         Directions:

  • Rinse quinoa thoroughly in a mesh colander with cold water.
  • In a medium saucepan (3-4quart) over low heat add rinsed quinoa and dry toast for 2-3 minutes.
  • Add chai tea, coconut milk, honey, and cinnamon stir.
  • Bring to a simmer over medium heat. Reduce heat to low cover and simmer for 15-18 minutes. Until the quinoa is absorbed the liquid.
  • Remove from heat.
  • Pour into bowls sprinkle with coconut flakes and cinnamon. Quinoa will continue to thicken as it cools.
  • Additional coconut milk can be added for a thinner pudding. 

Tips:

  •            Milk: You can use your favorite milk such as cows, almond or rice milk. If using cow's milk be carefull that it doesn't boil, foam, or overflow. Cow's milk will typically form a skin on top as the pudding cooks. You can stir it into the pudding and it will dissolve or you can remove it with a spoon. 
  •          Additions: almonds, walnuts, hemp hearts, raisins, dried cranberries, fresh peaches or your favorite combination. .   

Prepares: 5- 1/2 cup servings

Nutrition Facts: 191 calories, 12.2gms sugar, 16gms fat, 75gms sodium 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Quinoa Cinnamon Chai Breakfast Bowl

Posted on by Real Food Moms

photo-11

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Each month, I participate in The Recipe Redux where we are challenged to “re do” or create a healthy recipe based on a theme.  This month’s theme is Tea cups around the world are bubbling up with bold new flavors: From cardamom chai and sencha green to bubble teas and veggie teas. We wish we could attend the World Tea Expo the end of this month – but in lieu of a plane ticket, we’ll be cooking and baking and stirring up tea-inspired healthy dishes.

My daughter is gluten free and eating vegan at the moment and is looking for more breakfast choices. We were just in London and one of her favorite teas was chai so we thought using chai tea instead of water and spices would work really well in this recipe and we were right!  This quinoa cinnamon chai breakfast bowl is a new favorite breakfast. It could also make a nice dessert. 

  Ingredients             

  •          1 cup quinoa
  •          1 chai tea bag  
  •          1 cup hot water (steep tea bag in hot water for 10 minutes)
  •          1 cup unsweetened coconut milk
  •          2 tablespoons honey cup
  •           ½ teaspoon cinnamon (additional sprinkle of cinnamon)
  •           2 ½ teaspoons of shredded unsweetened coconut
  •                                                                                                                                                                 

         Directions:

  • Rinse quinoa thoroughly in a mesh colander with cold water.
  • In a medium saucepan (3-4quart) over low heat add rinsed quinoa and dry toast for 2-3 minutes.
  • Add chai tea, coconut milk, honey, and cinnamon stir.
  • Bring to a simmer over medium heat. Reduce heat to low cover and simmer for 15-18 minutes. Until the quinoa is absorbed the liquid.
  • Remove from heat.
  • Pour into bowls sprinkle with coconut flakes and cinnamon. Quinoa will continue to thicken as it cools.
  • Additional coconut milk can be added for a thinner pudding. 

Tips:

  •            Milk: You can use your favorite milk such as cows, almond or rice milk. If using cow's milk be carefull that it doesn't boil, foam, or overflow. Cow's milk will typically form a skin on top as the pudding cooks. You can stir it into the pudding and it will dissolve or you can remove it with a spoon. 
  •          Additions: almonds, walnuts, hemp hearts, raisins, dried cranberries, fresh peaches or your favorite combination. .   

Prepares: 5- 1/2 cup servings

Nutrition Facts: 191 calories, 12.2gms sugar, 16gms fat, 75gms sodium 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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